Category: Low-Carb Recipes

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

Leave a comment

thomas miller.png

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. 

Low-Carb Bacon Cheddar Onion Scones

Serves: 4-6 small scones

  • 1/2 cup(56g) coconut flour
  • 1/4 cup(28g) almond flour
  • 1 1/2 tsp xanthan gum
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp parsley
  • 1 tsp dried onion flakes
  • 1/4 tsp pepper
  • 3 tbsp(45g) cold grated butter
  • ~1/4 cup(50g) shredded cheddar cheese
  • 1/4 cup(60g) full fat sour cream
  • 2 tbsp(30g) or 1 beaten egg white
  • 2 slices crisp, cooked bacon

Directions:

1. Pre-heat oven to 400*F.

2. Line a baking sheet with parchment and spray/grease the parchment with oil.

3. Combine all dry ingredients in a large bowl.

4. Grate in the butter, cheese and then add the rest of the wet ingredients.

5. Stir to combine and then add in the bacon as well.

6. Use your hands to form the somewhat crumbly mixture into a ball.

7. Place the ball on the lined baking sheet and flatten to just over an inch or so thick.

8. Brush the dough with heavy cream(optional, helps browning) and then slice into 4-6 small pieces.

9. Separate the pieces slightly and bake for 20-25min or until the scones are browned to your liking.

10. Serve hot or freeze in an airtight container for a later occasion. Enjoy!

Nutrition Facts(per 1/6 of recipe): 17f/2.7c(NET)/6.5p & 4g fibre

 

 

THE BEST & EASIEST Low-Carb Chocolate Pudding

Leave a comment

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

IMG_8295

IMG_8293

 

 

The AMAZING 10min Keto Cinnamon Sugar Donuts

Leave a comment

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!

Ingredients:

Serves: 1-2

  • 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 tsp truvia*
  • 1/8 tsp cinnamon
  • 1/8 tsp salt
  • 2 tbsp + 1 tsp(65g) full fat sour cream

Topping:

  • 1-2tsp melted coconut oil OR butter for brushing. 
  • 1 & 1/2 tbsp truvia*
  • 1/2-1 tsp cinnamon
  1. Preheat oven to 375*F.
  2. Combine all dry ingredients in a small bowl.
  3. Add the sour cream and stir until a dough forms, knead the dough for about 30s-1min.
  4. Roll the dough into 2 balls, flatten each slightly and place on a parchment lined/greased baking sheet.
  5. Use a piping bag tip or a bottle cap to punch out a hole in the center of each ball. (You can bake the extra piece as a donut hole as well!)
  6. Use your fingers to gently make the donut hole double the size it was.
  7. Brush the dough with a little butter or coconut oil(optional) and place in the oven.
  8. Bake for 7-10min(I like mine slightly under-cooked so I go for the 7min but you can bake it longer to cook it fully through!), *flip each donut half way through baking.*
  9. Remove from the oven and brush with the butter or coconut oil.
  10. Combine the cinnamon and truvia and dip each donut top until well coated. Serve warm with a side of coffee! Enjoy 🙂

Nutrition for 2 donuts+donut hole: 257 calories, 17F/7C(NET)/19P  & 6g fibre

DSC_0656DSC_0672DSC_0665DSC_0655

 

Low-Carb Mini Double Chocolate Muffins

Leave a comment

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

49 Comments

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

Leave a comment

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

Leave a comment

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!)

Leave a comment

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)

Leave a comment

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

Leave a comment

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