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

DSC_0235DSC_0260These 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) 

 

Starbucks Inspired Microwave Egg Bites

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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)

KETO Pizza Crackers (High Protein)

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I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).

These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!

I hope you enjoy them as much as I did!

Serves: 4 (about 9 crackers each)

Ingredients:

  • 1/2 cup(52g) flaxseed meal
  • 1/2 cup(56g) almond flour
  • 1/4 cup(24g) kraft parmesan (dry)
  • 1/4 tsp salt
  • 1/8 tsp xanthan gum (optional)
  • Spices: (optional) 1/8 tsp of each:  Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR  1/2 tsp Italian seasoning
  • 2 tbsp(30g) olive oil 
  • 2 tbsp(15g) mozarella cheese
  • 2 tsp(10g) cream cheese
  • 2 tsp(10g) egg whites
  • 1/2 tbsp water (or as needed)

Directions:

  1. Pre-heat oven to 400* F.
  2. Combine all dry ingredients in a bowl.DSC_0069
  3. Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.DSC_0065
  4. Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
  5. Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)DSC_0067
  6. Optional: Sprinkle the top with additional parmesan, salt and basil.
  7. Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking. DSC_0071
  8. Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).DSC_0076
  9. Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)DSC_0100DSC_0094

Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre

Fudgey Chocolate Zucchini Muffins (Keto)

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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 Lasagna WITH NOODLES!

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I don’t know where to begin. This lasagna was EVERYTHING.

It tastes BETTER than regular lasagna..BETTER. I am being 100% honest guys. You need to make this like ASAP.

The “noodles” themselves are delicious on their own but pair that with a ton of cheese, meat and sauce…and OMG. That’s all I can say.

I slightly tweaked this recipe from it’s original I found here. (The author, Kyndra is a genius & I give her full credit!)

Ingredients:

Noodles:

    • 2 eggs
    • 4 oz cream cheese, softened
    • 1/4 cup Parmesan cheese, grated (I used half real parmesan and half dried)
    • 1 1/4 cup mozzarella cheese, shredded (130g)
    • Pinch of each: majoram, thyme, rosemary
    • 1/2 tsp basil
    • 1/2 tsp oregano
    • 1/4 tsp garlic powder
    • 1/4 tsp onion powder
    • 1/4 tsp salt

Filling:

  • 1 lb ground beef
  • 1 1/2 cups of lower-carb pasta sauce (I used “Classico Tomato Basil” but added some salt, splenda and basil to taste )
  • 3/4 cup (90g) mozzarella cheese, shredded
  • 6 tbsp 2% cottage cheese
  • 1/3 chopped onion
  • 1oz finely chopped green pepper
  • 1 minced garlic clove
  • 1/2 tsp chili pepper flakes (optional)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Pinch of each: majoram, thyme, rosemary
  • Salt and pepper to taste

DIRECTIONS

Noodles

  1. Preheat oven to 375° Line a 9×13 baking dish with tinfoil sprayed with oil or parchment paper.
  2. In mixing bowl, using a hand mixer, cream together cream cheese and eggs.DSC_0954
  3. Next, add Parmesan cheese and spices. Mix to combine.DSC_0959
  4. Fold in mozzarella cheese and mix until well incorporated.
  5. Spread the mixture into the baking dish, forming an even layer. DSC_0957
  6. Bake for 20-25 minutes.
  7. When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.DSC_0978DSC_0983

*NOTE: You can also make the noodles ahead of time and store them in your fridge or freezer!)

For The Filling

  1. In a large skillet over medium-high heat, combine ground beef, onion, peppers and  your spices. Cook until the meat is browned.DSC_0966
  2. Drain excess fat from pan and add ¾ cup of your sauce to meat. Reduce heat to low and simmer for 10 minutes.DSC_0981

Putting It All Together

  1. Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer
  2. Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tbsp cottage cheese, and cover with another “noodle” layer. Repeat these steps.
  3. Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese.DSC_0990
  4. Sprinkle a little parmesan and basil over top. Bake for 20 minutes. Enjoy!DSC_0998DSC_1022DSC_1036

If you guys don’t find this down-right epic then you might be crazy. This recipe is amazing and I just wanted to again than the original author for sharing such a wonderful dish!

Nutrition per serving(serves 4): 35F/8C(NET)/48P 

 

 

Keto Salted Caramel Cups

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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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Keto Protein Bread-Experimenting

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Well guys, it’s been another long day of bread-making/destroying my entire kitchen to the point of no return (if you missed this, I also did a similar experiment last year).

But even if my recipes don’t turn out exactly how I want them to, I just use it as reference for next time, think of what I can change and go from there!

Anyways, I baked 2 different breads in 4 small loaf pans  (would have been 3 knowing me if I didn’t run out of ingredients! lol)

I did one with coconut flour and greek yogurt and another that was made with a few more egg whites and mainly almond flour.

The result?

Well, I mean they look like bread!

They act like bread, you can slice it and toast it. But they did come out denser then I would have liked (as I was kind of expecting).

On one hand, the coconut flour one had great flavour. I actually just kept picking at the inside of it. But because of the moisture content(likely from too much greek yogurt) it was not fully cooked through even after 50min in the oven, yet the outside was getting QUITE tough and brown. So I decided to call it quits.  This one was a slighttt fail. But..

Honestly the almond flour based one I think is fine for eating if you don’t mind it being dense! I am definitely going to be using it for breakfast the next few days.

I am going to work on improving the almond flour-based recipe and lighting it up over the course of the next month so look out for a future post.

For now, here are the 2 recipes I used if you feel like trying one or tinkering with it a bit to get a better result (PLEASE LEAVE A COMMENT IF YOU END UP WITH SOMETHING BETTER!)

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Recipe #1

High Protein Keto Bread Attempt #1 (Almond Flour-Based):

-1 tsp dry active yeast         

-1/4 cup warm water

-1/4 cup(60g) egg whites, whipped until peaks can almost be formed (use a beater or coffee frother)

-1 1/2 tsp sugar (will be eaten by yeast)

-1 tbsp splenda

-1/2 tsp salt

-1 cup(112g) almond flour + 5 tbsp(35g)

-2 scoops(56g) Quest All Purpose Protein Powder

-1/4 cup(26g) ground flax

-1 1/2 tbsp(13g) vital wheat gluten 

-1 tbsp psyllium husk

-1/2 tbsp butter for brushing (optional)

-Prayers

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Recipe #2

Keto High Protein Bread Attempt #2 (Coconut-Flour Based)

-1 1/4 tsp dry active yeast         

-1/2 cup warm water

-2 tbsp egg whites whipped (use a beater or frother)

-3/4 cup slightly warmed /room temp greek yogurt (2%)

-1 tsp apple cider vinegar

-1 1/2 tsp sugar

-1 tbsp splenda

-1 tsp salt

-1 cup almond flour + 2 tbsp (126g)

-1/2 (15g) scoop Quest All Purpose Protein Powder

-1/2 cup(56g) coconut flour

-1/4 cup(26g) ground flax

-1 1/2 tbsp(13g) vital wheat gluten 

-1 tbsp psyllium husk

-more prayers

Directions for both recipes:

  1. Add your yeast and sugar to the warm water in a measuring cup.
  2. Add all of your dry ingredients to a large bowl.
  3. When your yeast is bubbly/frothy (2-3min) add it to the rest of the dry ingredients.
  4. At this time, also add your whipped egg whites (and greek yogurt + apple cider vinegar if making recipe #2)
  5. Add an additional tbsp or two of almond flour if needed (recipe #1), Add an additional tbsp or two of water if needed (recipe #2).
  6. Knead the dough for 3-5min.
  7. Place it in a greased bowl, cover with saran wrap and place in previously warmed oven or microwave for 50min.
  8. Remove from the bowl, lightly punch down, separate into two chunks, form each into a rectangular shape and place in a small greased or silicone bread pan. (Alternatively you can make it into a sphere and bake it free-form or in a ramekin).
  9. Let the dough rise for another 35-45min.
  10. Pre-heat your oven to 375* for recipe #1, 350* for recipe #2.
  11. Bake recipe #1 for 30-35min or recipe #2 for an hour or until the center is cooked through.
  12. Remove from oven, turn out of the pan and let cool on a wire rack.
  13. Slice in half, toast, eat immediately etc. UP TO YOU!

For Recipe #1: Each half of a small loaf=1 serving (it’s more filling than you’d think!).

For Recipe #2: 1/5 of the recipe= 1 serving (this recipe yielded more dough)

Nutrition per 1/4 of recipe #1:  20F/6C(NET)/24P 

Nutrition per 1/5 of recipe #2: 16.8F/7C(NET)/16.8P

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(No-Bake) Keto Lemon Coconut Balls

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Ingredients:

  • 1/4 cup(60g) cream cheese
  • 1 tsp 14% sour cream
  • 2 tsp fresh lemon juice
  • zest from 1/2 a large lemon
  • 1/2 cup+2 tbsp(77g) Almond Flour
  • 2 tsp Truvia
  • 1 tbsp Splenda (or to taste)
  • 1/4 tsp vanilla extract
  • 1/16 tsp salt

Coating:

Directions:

  1.  Combine all base ingredients until a thick dough forms.
  2.  Freeze the dough for 5-7min.
  3.  Mix your coconut and sweetener on a small plate or bowl.
  4.  Remove the dough from the freezer and roll it into 10 small balls. DSC_0764
  5. Coat each ball gently in coconut until fully covered.DSC_0767
  6. Place back on a plate and freeze for 30min-1 hour.
  7. Enjoy immediately or store in the fridge or freezer (depending on the texture you prefer) in an air-tight container!

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DSC_0828Nutrition per ball: 7F/1.4C(NET)/2P & 1g 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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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

    DSC_0604
    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 

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