Keto Salted Caramel Cups

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!

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

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Low-Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

Low-Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

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img_4689muffin 3.jpgMUFFIN 2.jpgLow Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

Serves: 6-8 (see below) 

Ingredients:

  • 1/2 cup(60g) almond flour (I buy this one: Almond Flour)
  • 1 1/2 scoop(62g) vanilla lean body whey protein (or another vanilla whey) 
  • 1/4 cup(60g) VitaFiber Powder
    (OR another 1/4 cup almond flour)
  • 2 tbsp Truvia (or 4 tbsp of another sweetener that measures like sugar)
  • 1 1/2 tbsp Splenda (or another sweetener that measures like sugar)
  • 1 tsp baking powder
  • 1/8 tsp salt
  • pinch of xanthan gum
    (optional but recommended) 
  • 1 1/2 tbsp(21g) butter, melted
  • 1 egg 
  • 1/4 cup(60g) unsweetened vanilla almond milk

Cinnamon Carmel Filling:

      • 1/4 cup water
      • 1/4 cup truvia sweetener (or 1/2 cup sweetener that measures like sugar)
      • 1 egg yolk, whisked
      • 2 tbsp(15g) butter
      • 1/2 tsp vanilla extract
      • 1/4 tsp molasses (leave out OR replace with yacon syrup for keto) 
      • pinch of salt
      • 1/4 tsp cinnamon 
      • 30g pecans, finely chopped (mine were lightly salted) 

Cream Cheese Frosting (OPTIONAL): 

      • 1/4 cup greek yogurt or cream cheese
      • 1 1/2 tbsp Splenda
        (more or less to taste) 
      • 1 tbsp almond milk (or any milk) (Up to 2 tbsp milk if using cream cheese)
      • 1/16 tsp of vanilla extract

Directions: 

      1. Pre-heat oven to 350*F
      2. In a medium sauce-pan, combine all caramel filling ingredients except nuts.
      3. Turn heat just below high and stir constantly until the mixture starts to boil
      4. Once boiling, keep stirring constantly for about 30s
      5. Remove from heat and check thickness, it should be just a bit thinner than your average caramel sauce
      6. If not, boil a little longer while whisking constantly until desired thickness is reached (*note: it will thicken more as it cools). 
      7. Remove from heat, pour in a bowl and stir in the nuts. Set aside.
      8. In a large bowl, combine all dry ingredients.
      9. In another medium bowl, whisk together the almond milk and egg. 
      10. Add the wet to the dry mixture and stir in the melted butter until everything is combined.
      11. Using a prepared muffin tin lined with muffins cups AND sprayed with oil, fill each one with just enough batter to cover the bottom.
      12. Next drop 1 spoonful of the caramel mixture on top. 
      13. Add another scoop of the batter, enough to fill the muffin tin about 1/2-3/4 of the way full. Then repeat with the remaining caramel sauce.***
      14. Swirl the top of each muffin with a toothpick. 
      15. Bake for 18-22min or until the muffins have risen and a toothpick JUST comes out clean, don’t over-bake. (*note some caramel sauce might get on the toothpick but the muffin will be cooked!) 
      16. Mix together all Frosting ingredients if using.
      17. Cool slightly before removing from the pan. Pour frosting on top of muffins just before serving warm!

Enjoy!

***NOTE: I made 6 large muffins but you could easily make 8 regular ones, which i recommend because I believe they would rise better in the center. Nutrition is listed for both options, frosting is not included as this is optional. 

Nutrition for 1/6th of recipe:  16F/4C(NET)/11P & 11g fibre      

Nutrition for 1/8th of recipe: 12F/3C(NET)/8P & 8g fibre

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THE BEST Chocolate Protein Cake EVER with Caramel Sauce

THE BEST Chocolate Protein Cake EVER with Caramel Sauce

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Protein caramel chocolate cake piece

Omg, omg, omg I cannot believe how good this cake tasted. Like honestly it tastes way better than the picture above. It doesn’t even begin to do it justice. When I tasted this new recipe I was like okay..did someone trick me and replace all of the ingredients with a pile of butter, sugar and white flour? What’s going on here? That’s how delicious this quick cake for one is. It’s also topped with virtually sugar-free caramel sauce(it tastes delicious,no joke) and pecans. Seriously if you love chocolate cake just go out right now and get all of the ingredients for this. You will be amazed. And guess what? This cake contains 15.5g protein! For the whole cake plus caramel and pecans it’s a mere 234 calories. This cake is so healthy you can eat it for breakfast or dessert everyday and never feel guilty! You have no excuse to deprive yourself of chocolate or cake anymore! Alright, now that I have finished being extremely enthusiastic I will finally give you the sacred recipe to this decadent chocolate cake… Take me to the recipe!