Keto Pumpkin Chocolate-Chip Muffins

Keto Pumpkin Chocolate-Chip Muffins

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It’s that time of year..the end of October means bye Halloween, bye fall, bye pumpkin spice…and HELLO CHRISTMAS COOKIES, SNOWMEN, ELVES AND HOT CHOCOLATE.

But with that said, I thought I’d wave one last goodbye to our lovely pumpkin spice season (this is not at all because I had an extra can of pumpkin puree I needed to use up..) So without further ado, here is our last official pumpkin recipe of the 2018 year. I hope you enjoy!  Continue reading “Keto Pumpkin Chocolate-Chip Muffins”

Low-Carb Cinnamon Roll Cake

Low-Carb Cinnamon Roll Cake

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This cake is super moist, soft, fluffy and delicious. You’d never know it wasn’t loaded with sugar.

Don’t be afraid by the ingredient list, this cake is actually VERY simple to make and requires little effort on your part. It’s best served the next day so if you don’t mind a little waiting time..it’d definitely worth it.
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Perfect Keto Crepes

Perfect Keto Crepes

PERFECT KETO CREPES (2).pngThese are so simple to make and are extremely versatile. You can use them as a sandwich “wrap”, taco shells (cook thinner and crisper ones), enchilada wraps or just as they are; crepes, sweet or savoury! I hope you enjoy them! They are based off of a recipe we used to use when I worked at a french bakery…just slightly lower-carb 😉
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Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

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These scones are inspired by a certain French bakery I used to work at. We baked bacon cheddar onion scones off daily and they were alway one of my favourites. This low-carb version is so close to the original, it’s hard to believe they are healthy! Anyways..I hope you enjoy them as much as I do. 

Continue reading “Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)”

The AMAZING 10min Keto Cinnamon Sugar Donuts

The AMAZING 10min Keto Cinnamon Sugar Donuts

The amazing 10min Keto Cinnamon Sugar Donuts.png     I am honestly so impressed with how SIMPLE these are to make yet how perfect they turn out every time! This recipe is ideal for 1-2 people. The donuts are not only tasty but they are very filling and full of protein and fibre to keep you full for hours!
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High Protein Keto Cinnamon Rolls w/ Cream Cheese Glaze

High Protein Keto Cinnamon Rolls w/ Cream Cheese Glaze

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Keto Cinnamon Rolls…saying those three words together is just plain weird right?

But maybe not.

Keto Cinnamon Rolls are DEFINITELY a thing, but making keto cinnamon rolls vs. the regular flour and sugar laden cinnamon rolls is a whole other ball game.

First off, almond flour, the base to this recipe, has no gluten. Gluten is the protein found in bread that gives it it’s elasticity and airy-ness. No gluten=no gluten strands formed=dense “bread”.

Thus, in this recipe I have added vital wheat gluten(the isolated protein from bread) back to the recipe, this means we have all the gluten we need, without the carbs!

Tip:*Xanthan gum is also great for creating a similar texture to gluten!*

I’ve also added a teaspoon of sugar to this recipe. (OMG SUGAR, SAM, WHAT ARE YOU THINKING, THIS IS A KETO RECIPE!! SUGAR??).

Yes, I realize sugar is not keto guys, I haven’t lost it(yet) but thankfully yeast is a pretty greedy little monster and will eat up all of that sugar for us while it activates!

(I feel like I can relate to this on a physical level..GIVE ME ALL THE SUGAR.)

But it’s pretty great, huh?

This recipe also offers a whopping 20g of protein and 4g of fibre per serving making this a totallllly acceptable breakfast option (or lunch or dinner..I don’t judge).

What doesn’t this recipe offer??

Okay, maybe a self-baking option…but I mean where’s the fun in that? Obviously watching dough rise is one of my favourite past times..

But enough jokes, since this recipe isn’t going to bake itself, this is where you come in.

High Protein Keto Cinnamon Rolls

Ingredients:

-1/4 cup vital wheat gluten(36g)

-2 scoops(56g) Quest all purpose whey protein

-2 cups(224g) almond flour   +1/4(28g) cup reserved

-1/2 an envelope yeast (or 1 1/4 tsp) 

-1 tsp sugar (will be eaten by the yeast!)

-2 tbsp truvia sweetener (or 1/4 cup of sweetener that measures like sugar)

-1/4 tsp salt

-6 tbsp unsweetened almond milk

-2 tbsp water

-2 1/2(37g) tbsp butter

-1/2 a well beaten egg

Filling:

 -5 tbsp truvia (or 1/3-1/2 cup of sweetener that measures like sugar)

-1/2 tbsp cinnamon

-3 tbsp butter-softened

-Pecans (optional)

Glaze:

-1 tbsp coconut oil

-2 tbsp cream cheese

-1/4 tsp vanilla extract

-1-2 tbsp almond milk (optional- makes a glaze rather than a thick frosting)

-1 1/2 tsp pasteurized egg whites(safe at room temp.)

-2-3 tbsp splenda or another sweetener(to taste)

Directions:

  1. Combine all dry ingredients except the reserved flour in a large bowl.
  2. Heat your butter, milk and water in a microwave safe cup for roughly 50s to a minute. 
  3. Stir the warm mixture into the dry ingredients along with the egg.
  4. Use a spoon to start forming a dough. Add the extra 1/4 cup almond flour as you go to make it less sticky.
  5. Use your hands to begin kneading the dough.
  6. Knead it for roughly 3-5min (it contains quite a bit of vital wheat gluten so we want to be careful we don’t over-knead or it will become too dense).
  7. Next form the dough into a neat ball and sprinkle the bottom/sides of your bowl with almond flour before placing it back down.
  8. Cover the bowl with a towel and move it to a warm location like an oven that still has a bit of heat in it but is not hot, or use the microwave method (just heat water or nothing particular in it for about a minute or so before placing the dough in to rest).
  9. After and hour, remove the dough from the bowl and place it on an (almond) floured surface. 
  10. Roll the dough to be a rectangle roughly 12×9 inches in size (about 1/4 inch thick)(see instructional photo for a better idea-don’t mind the 5-year-old style rolling pin)DSC_0441
  11. Using a spoon, spread the butter gently over the entire surface of the dough then combine your cinnamon and sweeter of choice and sprinkle on top. DSC_0446DSC_0452
  12. Roll the dough, long-side to long-side, being careful not to tear it. Tuck in the ends and use your fingers to press any cracks back together if they do occur. DSC_0458
  13. Next, slice the dough into 7 even pieces and place them, inner-side up, in a butter or coconut oil greased baking dish. DSC_0469
  14. *Cover the rolls and let them rise for another 30-45 minutes in a warm location.DSC_0476
  15. Finally, bake the rolls uncovered at 375* for 15-18min. (I purposely took them out a little early so they wouldn’t over-bake).DSC_0483
  16. Combine your coconut oil and cream cheese in a microwave-safe dish and microwave it for 30 seconds.
  17. Mix in your egg whites, vanilla and sweeter and almond milk until it becomes smooth.
  18. Drizzle or spread on the glaze on each cinnamon roll and then don’t wait for them to cool at all, just tear them straight out of the pan and devour them like a crazy hungry keto monster. DSC_0510
  19. JK. If you want to be normal and not burn your mouth(that definitely didn’t happen to me…..)then wait for the cinnamon rolls to cool before gently removing them from the dish with a knife or spatula (trust me, it will make your life SO much easier).
  20. NOW you can devour them. ENJOY!DSC_0565

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    Destroyed.
  21. Store in an air-tight container in the fridge or freeze until you have another cinnamon roll craving!

*Note : You CAN skip step 14 if you are in a hurry BUT I recommend completing the recipe as written for best results.

Nutrition per 1/7 of recipe WITH frosting (these are SO filling btw guys): 31F/5C(NET)/20P

Nutrition per 1/7 of recipe WITHOUT frosting: 27.5F/4.8C(NET)/20P 

*If you get a chance, please give me a quick follow on Pinterest. I have just started an account and will be sharing some of my recipes there first!  All you have to do is click the pinterest button at the bottom of this page and it will take you to my account, or click the follow button in the homepage main side bar! Thank you for your amazing support guys, as always!

Mini Cinnamon Sugar Protein Donuts

Mini Cinnamon Sugar Protein Donuts

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These are very filling..and of course delicious!

Makes 16 small donuts.

Macros: 2.5F/9C/9P & 2g fibre for 1 donut + 1 donut hole.

**IMPORTANT** Add 1/4(24g) coconut flour to the dry ingredients. I forgot to list it in the original post.

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Enjoy!

RECIPE donut 1 recipe donut 2

Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

fr_4022_size880-1 fr_4027_size880 fr_4037_size880These are very easy to make. They are low-fat, low-carb, super high in protein and taste awesome! The rhubarb makes them moist and adds flavour without a lot of extra calories. Try them out and let me know what you think!

Serves 6

Ingredients:

-3 tbsp white flour (23g)

-3 tbsp ground flax seed (30g)

-2 scoops vanilla, Cinnabun or peanut butter protein (I used Cellucor’s PB Marshmallow)

-1/2 tsp baking powder

-1/4 tsp baking soda

-1/8 tsp salt

-1/2 cup(120g) pure pumpkin

-1 whole egg

-2 tbsp light cream cheese *(could use fat-free)

-2 tbsp apple sauce

-1/8 tsp vanilla extract

-2-3 tbsp Truvia or another sweetener to taste

-100g rhubarb peeled and chopped (about 3/4-1 cup)

-1 tsp cinnamon+ more for topping

-extra truvia for topping

Directions: Pre-heat oven to 350*F. Whisk together all dry ingredients in a medium sized bowl. In a separate bowl, combine all of the wet ingredients. Pour the wet into the dry and stir to combine. Fold in the rhubarb chunks and scoop the mixture into 6 greased or lined muffin tins. Sprinkle truvia and cinnamon over the top of each muffin. Bake for 15-20min or until a tooth pick comes out clean. Enjoy!

Nutrition per Muffin: 4g fat, 10g carbs, 12g protein & 2g fibre

Low-fat Jam-Filled High Fibre Protein Muffins

Low-fat Jam-Filled High Fibre Protein Muffins

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These are one of those muffins that transform overnight..The next day they are even better and more moist. Trust me, if you can wait, it will be worth it. Loaded with fibre & packed with protein, muffins for breakfast is just what the doctor ordered…

Makes 6 large or 12 medium muffins.

Recipe:

  • 1 1/2 cups wheat bran
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup unsweetened apple sauce
  • 1 whole egg
  • 1/2 tsp molasses (heat the container for a few secs. to make it easier to pour)
  • 2-3 tbsp truvia or more to taste
  • 1/2 tsp vanilla extract
  • 1 1/2 scoop Cellucor Peanut Butter Marshmallow Whey (51g)
  • 2 tbsp all purpose flour (15g)
  • 6 tbsp whole wheat flour (45g)
  • 2 tbsp milled flax seed (20g)
  • 1 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt (scant)
  • 3 tbsp no sugar added raspberry jam (1/2 tbsp per large muffin or 1 tsp per regular-size muffin)

Optional: 1 cup(140g) fresh or frozen raspberries.

Optional topping: Melted peanut butter/PB2 mixed with a little water/vanilla/truvia to make a “PB & J” version.

Directions:

Preheat your oven to 375*.  Mix the wheat bran w/ your almond milk and let it soak for about 10min. Meanwhile, in a large bowl, combine your wet ingredients and in a another medium bowl, combine all of your dry ingredients except the truvia sweetener. Now, whisk your bran mixture into the other wet ingredients and fold in your dry mixture. Also fold in the raspberries if you choose and scoop the batter into 6-12 sprayed(with pam) or lined muffin trays. Add a spoonful of the jam to the centre of each muffin before baking. Place in the oven for 15-20min or until the tops are springy and a toothpick comes out relatively clean(ignore the jam on the toothpick, just look for any sign of wet batter!). After baking you CAN eat immediately BUTTT I recommend waiting a day to let the muffins rest and become extra moist and delicious! Enjoy 🙂fr_4181_size880

Nutrition per medium size muffin: 76cals, 2g fat, 11g carbs, 6g protein & 3.5g fibre

Large Muffins: 151cals, 4g fat, 22 carbs, 12g protein & 7g fibre