THE BEST & EASIEST Low-Carb Chocolate Pudding

THE EASIEST DELICIOUS.pngThis pudding is packed with protein, fibre and loaded with nutrients. 1 serving will keep you full for hours. It’s silky smooth and fantastic topped with berries and shredded coconut or whatever else your heart desires. You never have to feel guilty about eating pudding again!

Ingredients:

  • 1 medium ripe avocado (~122g)
  • 1/4 cup unsweetened vanilla almond milk –>*replace with heavy whipping cream for a more decadent pudding*
  • 1 tbsp almond butter
  • 1/4 tsp vanilla extract
  • 1 scoop(30g) peanut butter or chocolate protein powder (I use this one for a nuttier flavour) –>* OR USE VEGAN PROTEIN
  • 2 tbsp(15g) unsweetened cocoa powder
  • 1 tbsp ground flax seeds
  • 1/4 tsp xanthan gum (optional, helps create a smoother, lighter texture)
  • 1 tsp truvia sweeter or a few drops of stevia (You can add more for a sweeter pudding, I prefer mine with less sweetness!)
  • 1/8 tsp salt

Toppings(optional):

  • raspberries, strawberries or bluberries, coconut, sugar-free chocolate-chips etc.

Directions: 

  1. Combine all ingredients in a food processor, blend until smooth.
  2. Sweeten to taste.
  3. Portion into 1 or 2 bowls and top as desired.

You can eat it immediately or throw it in the fridge or freezer for a thicker texture!

Enjoy! 🙂

Nutrition Facts per serving(serves 2): 18F/0.5C(NET)/12P & 10g fibre
OR you may eat the entire serving as a meal replacement in which case it would be:
36F/1C(NET)/24P & 20g fibre

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Low-Carb Mini Double Chocolate Muffins

homemade recipe # 5

This is a super simple recipe that honestly does not take much time to make! It’s the perfect portion size for a small after-dinner treat or a sweet addition to your daily breakfast. They store easily and taste even BETTER the next day!

***Please see the “starred” ingredients and their corresponding notes below BEFORE making the recipe! Like I said, the recipe is very easy to make but there are quite a few adjustments I included in-case you are missing some of the ingredients and still want to make them or would like to adjust them to be higher protein or lower in carbs.*** 

I do recommend purchasing Vitafiber and/or vital wheat-gluten if you have not as they have made a HUGE difference to the outcome of many of my keto baked goods, more-so than anything. The Vitafiber helps muffins get that slightly crunchy top and gives cookies a “crispier” texture. Meanwhile the vital wheat -gluten gives baked goods the elasticity and texture of white flour without the added carbs! 🙂

Ingredients:

SERVES: 33

NOTES:

  • *(YOU CAN SUB 1 TSP XANTHAN GUM + 1 TBSP ALMOND FLOUR FOR A GLUTEN-FREE VERSION)
  • ** (OPTIONAL, SEE GREEK YOGURT ADJUSTMENT(****) IF USING)
  • ***(YOU CAN SUB 1 SWEETENER FOR THE 2 IF YOU PREFER. JUST REMEMBER TRUVIA IS 3X AS SWEET AS SUGAR SO YOU MAY NEED MORE THAN 4 TBSP)
  • ****(ADD 1/2 CUP GREEK YOGURT (or sour cream) INSTEAD IF USING PROTEIN POWDER–>120g)
  • ***** (OPTIONAL, ADD 2 TBSP ALMOND MILK IF NOT USING)

Directions:

  1. Pre-heat oven to 375*F
  2. Grease 1-2 mini muffin tin pans with coconut oil (or line the pans and spray the liners with oil) (I ended up making 33).
  3. Combine all dry ingredients including sugars in a large bowl.
  4. In a separate bowl, whisk together the eggs then add the rest of the wet ingredients EXCEPT the coconut oil.
  5. Combine the wet ingredients with the dry until partially incorporated.
  6. Stir in the coconut oil until combined. *(This is a good time to taste and add additional sweetener if you are using one other than the brands listed)
  7. Fold in the chocolate chips reserving about 2 tbsp for topping.
  8. Evenly scoop the batter into each muffin tin and top each one with remaining chocolate-chips.
  9. Bake at 375* for 7-9min or until a toothpick JUST comes out clean.
  10. Cool on a wire rack, then remove gently using a knife.
  11. Store on the counter for roughly 5 days or freeze in an air-tight container for a quick snack! (I actually preferred mine cold the next day!) Enjoy!

Nutrition for 1 muffin out of 33 (includes protein powder and greek yogurt): 60 calories, 2 NET carbs, 4g fat, 3g protein & 2.5g fibre

(If using sour cream and no protein powder they will be even more keto friendly and lower in carbs!)

 

 

Low-Carb Almond Butter Chocolate-Chip Protein Bars

Low-Carb Almond Butter Chocolate-Chip Protein Bars.pngA perfect grab-and-go low-carb snack for when you are craving something sweet! These are VERY filling!

Ingredients:

+

Directions:

  1. Combine all dry ingredients in a large bowl(this includes the chocolate-chips and almonds).
  2. In a separate bowl, add your vitafiber. Microwave it for 35s.
  3. Quickly stir the rest of your wet ingredients into the vitafiber and then add that mixture to your dry ingredients.
  4. Stir until a dry crumbly mixture forms.
  5. Use your hands to form a dough. Add almond milk as needed(but as little as you can) to make the dough wet enough to form a solid ball.
  6. Break the ball into 5 even pieces (about 61g each). Press and form the bars into your desired bar shape. (I use saran wrap layed out on the counter with another piece on top to make it less messy when pressed the dough!)
  7. Once finished you can add a few additional chocolate chips pressed into the top of the  bar for decoration if you wish! Otherwise you can now wrap them individually with saran wrap and freeze or refrigerate them for a quick grab-and-go snack! (I recommend refrigerating them for at least 30min before consuming). Enjoy!

Nutrition Per Bar(1/5 of recipe): 9f/6.5c(NET)/18p & 14.5g fibre (179 calories) 

 

 

EASY-Keto Chocolate Peanut Butter Truffles

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Ingredients:

Directions:

1. Combine all dry ingredients in a bowl.

2. Stir in the peanut butter, vanilla extract and egg whites(or almond milk) until the dough sticks together enough to be rolled into balls.

3. Fold in the crushed peanuts.

4. Roll the dough into 10 even balls.

4. Melt the chocolate chips in a separate microwavable dish.

5. Using a spoon, roll each dough ball in the melted chocolate to coat.

6. Place on a plate lined with parchment AND sprayed/greased with pam or butter.

7. Freeze for several hours or until solid.

8. Remove from the freezer several minutes before eating, enjoy! ( You can store them in both the fridge or freezer)

Nutrition per 1/10 of recipe: 75 cals: 6F/2C(NET)/3P & 3g fibre

 

 

Fudgey Keto Brownie Cookies (BEST COOKIES I’VE MADE)

KETO BROWNIE COOKIES.pngThese may be ARE the best keto cookie I have made to date (and I’ve made A LOT). 

Chocolatey, rich, fudgey and delicious. The combo of a brownie and a cookie creates perfection.

This don’t take long to make and are so worth the process. If you have a nagging chocolate craving, make these cookies now and you won’t be disappointed!

Serves: 12

Ingredients:

Directions:

  1. In a medium bowl, using a hand mixer, beat together 2 tbsp butter, egg, sweeteners, vitafiber and vanilla for 2min. DSC_0134
  2. In a separate bowl, microwave your chocolate-chips and the 1 tsp of butter in 30s increments until melted.DSC_0139
  3. Beat the melted chocolate into your egg/butter mixture until smooth.DSC_0143
  4. Stir in the rest of the dry ingredients just until combined and then fold in the pecans and the final tbsp of chocolate-chips.DSC_0156
  5. Place your batter in the freezer for 7-8min and preheat your oven to 350*.

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    This is how it should look after it comes out of the freezer.
  6. Spray or grease a large baking sheet with oil.
  7. Drop the batter by heaping tbsp’s onto the cookie sheet.DSC_0196
  8. Lightly flatten each with the back of an oiled spoon.
  9. Bake for 8-10min. (The should still be a bit soft when they come out! Do not over-bake)
  10. Let the cookies sit on the tray to cool for 10-15 min before moving onto a wire rack. 
  11. Enjoy immediately or store in an air-tight container on the counter or in the freezer for a quick snack later on!DSC_0244DSC_0234DSC_0178

Notes: 

*You can choose to use unsweetened baker’s chocolate instead of the chocolate-chips mentioned, just be sure to add a bit of extra sweetener to the recipe.

**You can use 1 sweetener for the entire recipe, just take into account that truvia is 3x sweeter than regular sugar so you’ll need 3x the amount for a typical sweetener like erythritol or splenda. 

Nutrition per cookie: 8.5F/3C(NET)/2P & 5g fibre (94cals) 

 

Fudgey Chocolate Zucchini Muffins (Keto)

Fudgey

Dessert for breakfast is kinda my thing if you haven’t noticed…

Thankfully these muffins are packed with healthy fats, micronutrients and fibre that will keep you full for hours! A muffin with a cup of bullet-proof coffee has become my new go-to breakfast!

These are super easy to make and freeze well for an easy make-ahead breakfast or snack!

Ingredients:

*If not using vitafiber syrup, you can try adding an additional 30-60g almond flour and a bit of almond milk or heavy cream, you’ll also need a little more sweetener.

**You can use all of one sweetener to replace the 2. Just take into account the fact that Truvia is 3x sweetener than sugar so you’ll likely need 7-9 tbsp of a typical sweetener that measures like sugar rather than the 3 tbsp called for.

Vitafiber acts like a flour and sugar substitute and helps the muffins to rise slightly better.

Serves: 15

Directions:

  1. Pre-heat your oven to 350*
  2. Spray/grease 2 muffin pans with coconut oil or line with muffin wrappers (I also spray the wrapper with coconut oil to prevent sticking!)
  3. Combine all dry ingredients in a large bowl.
  4. Stir in your wet ingredients and then fold in the zucchini and chocolate chips (I reserved 1 tbsp(15g) chocolate-chips to decorate the tops), add additional sweetener if needed.DSC_1057
  5. Use a muffin scoop to evenly disperse the batter to make 15 muffins.DSC_1059
  6. Top the muffins with a couple chocolate chips each and place in the oven for 15-18min.
  7. Muffins should be almost set (DO NOT over-bake!). They are meant to be fudgey so after 5-7min remove from the pan and let them cool on a wire rack to set fully. (OR eat one immediately because being impatient is a part of baking). DSC_1064
  8. Store in an air-tight container after muffins have cooled completely. Freeze, store on the counter for a few days or store in the fridge! Enjoy!

Nutrition (1 muffin): 16F/5C(NET)/7P & 7g fibre

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Keto Salted Caramel Cups

Salted Caramel Cups.png

I don’t know about you, but anything with “Salted Caramel” in the title immediately draws me in.. same goes for anything with “chocolate” in the title. So when you combine the two in a mini muffin tin… You most-definitely end up with heaven in a cup.

This recipe is super easy!

Each chocolate is high in fibre, low in carbs and down-right delicious.

Here’s how I made them:

Ingredients:

Caramel Layer

Chocolate Layer:

*Alternatively you can try using a very dark chocolate OR unsweetened chocolate melted and sweetened with a sweeter OR combine: 1/4 cup melted Coconut Oil, 1/4 cup Cocoa Powder, 2-3 tbsp sweetener of choice & 1/2 tablespoon Vanilla Extract

Directions:

  1. Combine all ingredients in a small pot
  2. Bring the pot to a boil, stirring constantly for 3-5min or until sauce starts to thicken slightly.
  3. Remove from heat and pour into a measuring cup.
  4. Melt the chocolate chips and coconut oil and stir until smooth (I just used the microwave, 1:30-2min)
  5. Lightly grease a mini muffin tin with coconut oil and spoon the chocolate mixture evenly into the bottom of each one (DO NOT drag it up the sides, I learned the hard way, lol) (I made 7).
  6. Freeze for 5-10min.
  7. Top the now hardened chocolate mixture with your caramel sauce, evenly dispersing it between all 6 cups.
  8. Sprinkle a small pinch of sea salt on each one. (optional)
  9. Freeze for at least 3 hours or longer. (Longer is ideal so they don’t split apart!)
  10. Pop the cups out with a knife and enjoy!
  11. Store them in the freezer in an air-tight container!

My Camera: http://amzn.to/2C2Cw4H
The Nutrition scale I use: http://amzn.to/2C1xCoA

*Disclaimer*: I may receive a small commission if you choose to purchase an item from one of these links.

Nutrition per cup(1/7th): 79 Calories, 7.5F/2.9C(NET)/1.5P & 2.9g fibre

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Fried Keto Cookie Dough Ball

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I’m not really sure what sparked my interest in frying things ..maybe it was this gigantic container of coconut oil I just purchased. But who knows…

This is the second keto-dough I’ve tried frying(okay actually the third but the 2nd attempt was a complete failure so we don’t need to discuss that, lol).

This dough uses a combination of coconut flour and almond flour where-as my first original dough uses almond flour only.

In all honestly I did prefer the all almond flour dough just slightly more, taste-wise but that’s only because I’m not a huge fan of the coconut flour’s flavour to begin with.

I do have to say though, the coconut flour version may fry a bit better and did seem to be a less crumbly more cookie-like textured dough.

So with that said, I will link the original dough in this post along with the one I made today so you can decide which you prefer (or which you have the correct ingredients for!).

I wasn’t going to post this as a recipe, it was more just me messing around but I really did enjoy the dough and it was SO extremely filling. I think it’s a great sweet-tooth killer that’s actually good for you!

I recommend dipping it in my cream cheese frosting listed below as that was literally the icing on the cake.

I also fried a few small ones with cream cheese inside and then rolled them in cinnamon sugar in another attempt so you definitely can get creative with this recipe.

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Click HERE for First Cookie Dough Recipe.

Ingredients (Serves 3):         

  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1 tbsp vital wheat gluten (optional, helps with texture-use an extra tbsp of almond flour if not using)
  • 1 tbsp splenda
  • 1/2 tbsp truvia

  • 1/2 tsp baking powder

  • 1/4 tsp xanthan gum
  • 1 egg, beaten

  • 1/2 tbsp butter, melted

  • 1/2 tsp vanilla extract

  • pinch of cinnamon(optional)

  • 3 tbsp(45g) mini or regular sugar-free chocolate chips (I use Krisda typically)
  • Coconut oil for frying (roughly 6 cups or enough to just about cover the dough ball) *I bought this container. You can re-use the oil as well.

Optional Cream Cheese Frosting:

Directions:

  1. Combine all dry ingredients in a bowl.
  2. Stir in your beaten egg, melted butter and vanilla until thick dough starts to form,
  3. Stir in the chocolate chips.
  4. Form the dough with your hands, combining the ingredients and forming a ball.
  5. Place the ball in the fridge while you heat your oil on high, in a large frying pan.
  6. Using a thermometer, heat your oil until 375* is reached, then fry your dough (turn down the oil or remove from heat so it does not go into the 400* range when frying).
  7. Remove the dough from the fridge and form it into 3 balls.
  8. Using a large (preferably)round spatula place the dough balls gently into the oil.
  9. Fry for roughly 1-2 minutes (more or less depending on how cooked you want the inside to be).
  10. Rotate it a few times in the oil before removing and setting on a piece of paper towel to drain.
  11. Optional: Combine the frosting ingredients and use as a dip to serve for cookie dough ball with! (SO GOOD). Enjoy!

Nutrition Per Serving(1/3 of recipe): 19F/8C(NET)/10P & 10g fibre

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Inside-Out Chocolate Peanut Butter Protein Cups

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Hey guys! Coming at you with a twist on a classic. These are currently all over the internet but there’s nothing quite like this one..

It’s opposite day today and the outside is peanut butter while the inside is chocolate..not only that, the inside is chewy and soft.

I worked on creating this texture for a while and the key ended up being a bit of vitafiber syrup* which caused the chocolate to not fully freeze!

These treats are perfect for a quick snack or your daily sweet fix!

(*If you’ve never baked with Vitafiber syrup, it is a syrup extremely high in fibre, causing it to act as a  low GI sugar and flour substitute. If you are worried about blood glucose spikes..note that you’d have to eat a dose of 100g or greater to even get close to any sort of issue. This is HIGHLY unlikely to occur unless you feel like consuming 70+ grams of fibre in one sitting..LOL. This recipe makes 9 PB cups which results in 6g of Vitafiber per serving..Totally safe and is nothing to worry about!*)

NOW on to the recipe.

Makes 9 PB Cups.

Ingredients:
Outer Shell:

*NOTE: You may need more sweetener if your protein is not as sweet already.
Filling:

Directions:

1. Combine the ingredients for the outer shell and then the ingredients for the filling in 2 separate small bowls.

2. Spray/grease a mini muffin tin with oil or butter. (Not really necessary, I just like the extra pre-caution lol )

3. coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later). Freeze for 10 minutes.

4. Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.
5. Top off the mixture with another thin layer of the remaining PB mixture.
6. Freeze for 2 hours or until solid.

7.Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later! Enjoy!

Nutrition per 1/9th of recipe: 3F/4C(NET)/5P & 6g fibre

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

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Let me begin by saying.. I never planned on posting this recipe. I have made it for ages and it is a staple in my house..but the problem is that I’ve altered the ingredients and amounts SO many times trying to find the perfect ratio that now my ingredient list seems quite whacky with some random odd-number amounts.

I had thought it might confuse people if I posted it but honestly after eating it again today..I feel like I should not keep this recipe from the world any longer.

Even if the recipe seems odd, just follow it to a T and you will thank me.

This pancake is not really like a pancake..honestly it’s more like a huge flat slice of chocolate cake with chocolate sauce on top. It feels too decadent and rich to even be considered remotely healthy.

It’s loaded with fibre, protein and healthy fats that will keep you full for HOURS. 

This pancake is the be-all and end-all of keto breakfast guys.

So without further ado, here is the slightly strange but perfect recipe I call:

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

Ingredients:

-1 scoop(33g) cellucor molten chocolate whey

-16g(2 tbsp) cocoa powder

-1 tsp(5g)vitafiber powder or vitafiber syrup (helps A LOT with texture but could potentially be replaced with a little more xanthan gum and 2 tsp of almond flour)

-12g truvia sweetener

-1-2 tbsp splenda (to taste)

-1/8 tsp salt

-1/8 tsp xanthan gum

-1/8 tsp cornstarch (can leave out if you’d like, it’s a very minimal amount and just helps with texture once again)

-1/8 tsp baking powder

-3 tbsp +2 tsp (54g) unsweetened vanilla almond milk

-2 tbsp +2 tsp(40g) pasteurized egg whites

-2 tbsp + 1 1/2 tsp(37g) sour cream or greek yogurt

-2 tbsp(30g) mashed ripe avocado

-1/2 tbsp(7g) coconut oil

-1/2 tsp vanilla extract

Topping:

-1/2 tbsp(7g) Sugar-Free Chocolate Chips(I use Krisda)

-2 tsp(10g) melted butter

Directions:

  1. Heat a medium-large frying pan sprayed or greased with coconut oil over very low heat. (1-2)
  2. Combine all dry ingredients, then stir in wet until very well combined. (Add additional sweetener as needed, to taste)
  3. Using a spatula, spread 3/4 of the batter evenly over the bottom of the frying pan. Reserve 3tbsp-1/4 of the batter for topping.
  4. Turn the heat up to medium and cover the pancake with a lid.
  5. Cook JUST until the pancake is starting to set but the top is still lightly wet (about 2-3min) (you do not want to over-cook it, it will cook more outside the pan) Do not flip the pancake.
  6. Sprinkle the pancake with the chocolate-chips and pour the butter on top. (Pro Tip: I usually save a tiny bit of the butter and an extra pinch of truvia to mix with the left over batter as well).
  7. Let the chocolate chips melt just slightly before removing the pancake from the pan.
  8. Top your pancake with your left-over batter mixture.
  9. Swirl a knife around to really mix up all of the melty goodness on top of the pancake and ENJOY.
  10. Heaven.

Nutrition: 26F/7C(NET)/35P & 13g fibre

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