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!)

 

 

THE AMAZING 8min LOW-CARB FLATBREAD

The AMAZING 8 MIN KETO FLATBREAD (1).pngGuys I feel like I made history today. SERIOUSLY. If you are someone who eats low-carb then you will know what I mean when I say trying to find bread replacement options is NOT EASY. A lot of keto bread recipes I’ve tried in the past have been huge flops(literally, I’ve seen them deflate before my eyes..LOL). BUT THIS ONE…oh this one is so different.

It’s soft, fluffy, actually tastes GOOD and works as a replacement for so many things! Burger buns, naan bread with dip, cheese bread, pizza crust, you name it! Did I mention it only takes 2 minutes to prepare and 5-6minutes to bake? (SCROLL DOWN TO THE BOTTOM TO SEE A VIDEO OF THE TEXTURE)

So without further ado, here is the top secret amazing recipe I have been raving about. It’s about to rock your world..

Ingredients:

  • 2 tbsp coconut flour
  • 1 tbsp almond flour
  • 2 tbsp vital wheat gluten (do not sub! This is the protein extracted from bread that gives it it’s elasticity. It has virtually no carbs and works great in low-carb baking to give items a more traditional feel!)
  • 1/4 tsp baking powder
  • pinch of baking soda
  • 1/8 tsp salt
  • 1 tsp parmesan and herb seasoning (OR any other seasonings you prefer!)
  • 2 tbsp + 1 tsp(65g) full fat sour cream
  • Olive oil: optional, for brushing

Directions:

  1. Preheat oven to 450*F.
  2. Combine all dry ingredients in a small bowl.
  3. Add the sour cream and stir until a dough forms.
  4. Roll the dough into a ball and place on a greased baking sheet.
  5. Roll the dough out to your desired thickness, it will rise just slightly. Roll it thinner if you want a crispier result.
  6. Brush the dough with olive oil and sprinkle any toppings you’d like such as shredded cheese, parmesan etc.
  7. Bake for 5min (or longer for crisper texture), you don’t need to flip the bread but you can half-way through if you’d like both sides to be browned.
  8. Enjoy!

(I enjoyed mine torn into pieces with some spinach dip!)

DSC_0577

Nutrition for the whole flat bread: 17F/7C(NET)/20P

Nutrition for half: 8.5F/3.5C(NET)/10P   (This is a perfect serving as it’s quite filling!)

 

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

Chocolate Peanut Butter Truffles.png

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

 

 

EASY Gluten-Free Apple Cinnamon Muffins (Low-Carb Option!)

Gluten-Free Apple Cinnamon Muffins (Low-Carb Option)Gluten-Free Apple Cinnamon Muffins: Serves 12

Delicious, sweet and soft, these muffins are super simple to make and are a perfect “healthier” dessert option!

Ingredients:

Topping:

  • 1 tbsp butter
  • 1 tbsp white sugar
  • 1-2 tbsp truvia
  • 1 tsp cinnamon

Low-Carb Version:

Ingredients:

Topping:

Directions: 

  1. Pre-heat oven to 350*.
  2. Combine all dry ingredients in a large bowl (including sugars/sweeteners).
  3. In a separate bowl whisk together the eggs, coconut oil, molasses and vanilla.
  4. Pour the wet ingredients into the dry and then add the almond milk. Stir to combine.
  5. Fold in the apple chunks and pecans if using.
  6. Grease or line(and grease the liners!) 12 muffin tins.
  7. Scoop the batter evenly into each tin and then mix up your cinnamon topping.
  8. Sprinkle your topping over each muffin and place in the oven to bake for 17-20min. (Or when a toothpick comes out clean)
  9. Cool on a wire rack before removing. Enjoy with a pat of butter while warm or freeze in an air-tight container for later!

Nutritional Info:

Gluten-Free Version: 13F/17.5C/5P & 3g fibre

Low-Carb Version: 13.5F/4C(NET)/4p & 3g fibre

DSC_0337

 

Gluten-Free Snickerdoodle Cookies(Keto Option)

Hillary and Chris Johnsonare expecting their third child!

Sweet, Buttery and bursting with cinnamon flavour..what more could you want in a cookie?

I recently got the chance to taste a snickerdoodle gluten-free cookie that my Mother was so kind to bring me home from a local gluten-free bakery. The cookie was apparently their top seller so I was extremely excited to try it! Much to my disappointment the cookie was dry and SUPER sweet. It tasted like something you’d get in a package. I thought to myself that I could have made a better cookie! So..of course, me being a little competitive, I did just that (at least I think). These cookies are a little more crumbly than I would have liked (sometimes an issue with almond flour). But the flavour is delicious! I definitely would have devoured the whole plate in one sitting if I didn’t have some level of self control..lol. I hope you enjoy them as much as I did!

Ingredients:

-1 cup(120g) gluten-free oat flour (OR ~ 1/4 cup(28g)-1/3 cup(37g) coconut flour-start with 1/4 cup and add more as needed to reach cookie dough consistency)
-1/2 cup +2 tbsp almond flour(70g)
-1 tbsp flax meal(5g)
-1/4 tsp salt
-1/4 tsp cinnamon
-1/4 tsp xanthan gum
-1/2 cup unsalted butter(120g), softened
-1/4 cup + 1 tbsp sugar (Can sub 2 tbsp truvia or another sweetener)
-2 tbsp truvia
-2 tbsp brown sugar (Can sub a sweetener + 1/8 tsp molasses)
-1 egg
-1/4 tsp vanilla extract

Topping:
-1 tsp cinnamon
-1 tbsp sugar
-1 tbsp Truvia

(Combine all 3 in a small bowl)

Directions:

  1. Pre-heat oven to 350*F.
  2. Combine all dry ingredients except the sugars in a large bowl.
  3. In a separate bowl, beat together the butter, sugar, eggs, vanilla and sweetener.
  4. Combine the wet and dry ingredients and freeze the batter for 15min.
  5. Roll the batter into 12 large balls, roll in cinnamon/sugar mixture and place on a greased baking sheet.
  6. Bake for 15-20min or until cookies are set.
  7. Remove from oven and let cool COMPLETELY before gently removing them from the tray (they will be quite fragile).
  8. Place in and airtight container or enjoy immediately!

Nutrition: 12f/15c/3p & 2g fibre when using all of the ingredients as listed above! If you sub coconut flour and sweetener for the sugar the total carb count will be MUCH less!

FullSizeRender 5 copy

Easy Keto Feta Cheese Burgers

IMG_1176IMG_1180Guys..I’m going to be real honest here. I pretty much lived off these burgers and basically ate the entire batch in a day. So..be warned. They are GOOD. Top them with some avocado and tomato and it would be epic! (P.S pictures were not ideal, I wasn’t planning on writing a recipe so I’d already cut into them when the photos were taken so please don’t let that deter you!!)

Ingredients:

-1lb Ground Beef

-1 egg

-85g Feta Cheese

-1/2 tsp salt

-1/4 tsp pepper

-1/2-1 tbsp parsley

-1/4 tsp garlic powder

-1/4 tsp onion powder

-1 tbsp butter

-Additional Butter for frying

Directions:

  1. Combine all ingredients in a large bowl. Use your hands to mash everything together.
  2. Form 5 burger patties and set aside. IMG_1176
  3. Heat a large frying pan to medium heat, melt a tbsp or more of butter and place the burgers in the pan(you can repeat steps if using a smaller pan).
  4. Cook COVERED for 4min on the first side then flip, turn heat to low and cook for another 4-8min or until burgers are cooked through on the second side. (It’s best to cook them low and slow after flipping if you have time!)
  5. Remove from pan and serve hot with avocado slices and tomato(bruschetta topping in my previous recipe would be a great addition as well!!) Enjoy!IMG_1180

Each burger (1/5 of recipe) is roughly 18F/0.7C/22.7P 

 

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*.

    DSC_0163
    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) 

 

Starbucks Inspired Microwave Egg Bites

Egg Bites.png

Okay guys, let me be honest..I know ZERO about Starbucks. I went in yesterday and asked for a medium coffee and had to ask the cashier which size that was in the proper “Starbucks terms”. (Sad I know)

BUT there is one thing I do know about Starbucks and that’s that they offer wonderful sous vide egg bites as a new low-carb breakfast option! I had seen them all over Instagram so given the chance and me being someone who eats under 50 NET carbs a day, I was excited to try them at 9g of carbs per serving (2 egg bites).

I chose the bacon and gruyere option and they were delicious! From that moment I KNEW I’d be re-creating them at home. Thus, this recipe was born.

I read the ingredients in the original egg bites and estimated some amounts, then altered them slightly to fit what I had in my kitchen.

I’m also an extremely lazy, I-need-food-now kind of person so I wasn’t planning on doing any sous vide-ing of eggs. But I still wanted that soft velvety texture. Thus, I chose to use a simple water bath as that was pretty easy to put together. I then decided to microwave the eggs because who says you need any special equipment to make a delicious breakfast?

AND, GUESS WHAT? It worked! Granted they are slightly different than the Starbucks egg bites, but they are definitely delicious in their own way and look super cute on the breakfast table(because obviously that’s a quality you look for in food..lol). 

Pair it with a cup of bullet-proof coffee with homemade whip cream and you have a Starbuck’s breakfast fit for any basic keto-er.

Here’s how to make them:

Serves 1 (2 egg bites):

Base:

  • 2 eggs
  • 1/4 cup(63g) 2% cottage cheese
  • 2 tbsp(15g) cheddar cheese
  • 1/2 slice(10g) provolone**
  • 1 tsp(5g) butter
  • 1/8 tsp salt
  • 1/8 tsp pepper

Topping: (optional)

  • 1-2 slices bacon
  • 1/2 slice provolone

**Or sub all cheese with Gruyere or any cheeses you’d like! This is just what I had on hand.

Directions:

  1. Find a loaf pan or dish that will fit 2 small ramekins or cups. Set them inside the dish.
  2. Grease the ramekins with oil.eggbites8
  3. Blend all base ingredients in a food processor until smooth (it’s fine if there are small flecks of cheese).eggbites9
  4. Cook a slice of bacon until crispy, drain on paper towel, set aside.eggbites10
  5. Pour the egg mixture through a fine colander or sieve into each greased ramekin, evenly distributing the mixture. (If there is left over cheese bits after, just scoop them evenly into each ramekin as well, the sieve just helps remove any air bubbles).eggbites6
  6. Optional: Break the bacon slice in half, reserve the other half and sprinkle small bits of it into each ramekin over the egg mixture.eggbites5
  7. Boil a cup of water and pour it into the dish surrounding the ramekins and cover the entire thing with saran wrap.IMG_0338.JPG copy
  8. Microwave for 4mins 30s, let it sit in the microwave for 2 mins afterwards, with the door shut to finish setting. (Microwaves can vary so add more or less time depending on how cooked you’d like your eggs. Mine were quite soft and smooth after this amount of time).eggbites3
  9. Remove from the microwave and using tongs or mitts, remove the ramekins from the water bath and let cool for a few minutes before using a knife to gently remove the egg bites from the ramekin, turning them upside-down onto a plate.
  10. Top each egg bite with a bit of cheese (I used provolone) and a small piece of bacon.

Enjoy!Eggbites1

Nutrition for 2 egg bites w/o topping: 22.6F/3C/25P (315cals)

Nutrition for 2 egg bites w/ topping: 34F/3C/31P (442cals)

Sugar-Free, Low-Carb Caramel Sauce

Screen Shot 2018-01-16 at 7.24.29 PM

Just hold on…while I slather this caramel sauce on anything and everything around me.

It’s that good.

Well I haven’t tried it on shoe or anything but you never know.

Recipe and a complimentary video are shown below so you too can drown yourself in sugar-free, low-carb caramel happiness. (:

Ingredients:
-1/4 cup water
-1/2 cup splenda granular (sucralose)
-2 tbsp margarine or butter (have yet to try with coconut oil!)
-1 egg yolk, beaten
-1 tsp blackstrap molasses
-1/2 tsp vanilla extract
-1/8 tsp salt
-Optional but recommended: 2 tbsp + 2 tsp(40g) Vitafiber Syrup (see where to purchase below)

Directions:
1. Combine all ingredients in a small pot, bring to a boil, stirring constantly for 1-3min or until sauce starts to thicken slightly (cook 5-6min if you are using Vitafiber syrup).
2. Remove from heat and pour into desired container.
3. Refrigerate or use immediately. (Sauce will thicken in the fridge/freezer).
4. Use on top of protein cake, pancakes, french toast, in a pecan pie, (GREAT on protein cheesecake!), use in coffee, eat spoonfuls while watching your favourite show…etc. LOL the possibilities are endless.
Enjoy!!

 

~Sam~

 

Where to find Vitafiber: http://amzn.to/2yP3XNA
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.