Low-Carb Mini Double Chocolate Muffins

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!
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Fudgey Chocolate Zucchini Muffins (Keto)

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 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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Fried Keto Cookie Dough Ball

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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Inside-Out Chocolate Peanut Butter Protein Cups

Inside-Out Chocolate Peanut Butter Protein Cups

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Hey guys! Coming at you with a twist on a classic. These are currently all over the internet but there’s nothing quite like this one..

It’s opposite day today and the outside is peanut butter while the inside is chocolate..not only that, the inside is chewy and soft.

I worked on creating this texture for a while and the key ended up being a bit of vitafiber syrup* which caused the chocolate to not fully freeze!

These treats are perfect for a quick snack or your daily sweet fix!

(*If you’ve never baked with Vitafiber syrup, it is a syrup extremely high in fibre, causing it to act as a  low GI sugar and flour substitute. If you are worried about blood glucose spikes..note that you’d have to eat a dose of 100g or greater to even get close to any sort of issue. This is HIGHLY unlikely to occur unless you feel like consuming 70+ grams of fibre in one sitting..LOL. This recipe makes 9 PB cups which results in 6g of Vitafiber per serving..Totally safe and is nothing to worry about!*)

NOW on to the recipe.

Makes 9 PB Cups.

Ingredients:
Outer Shell:

*NOTE: You may need more sweetener if your protein is not as sweet already.
Filling:

Directions:

1. Combine the ingredients for the outer shell and then the ingredients for the filling in 2 separate small bowls.

2. Spray/grease a mini muffin tin with oil or butter. (Not really necessary, I just like the extra pre-caution lol )

3. coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later). Freeze for 10 minutes.

4. Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.
5. Top off the mixture with another thin layer of the remaining PB mixture.
6. Freeze for 2 hours or until solid.

7.Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later! Enjoy!

Nutrition per 1/9th of recipe: 3F/4C(NET)/5P & 6g fibre

Cinnabon Keto Cookies w/ Cream Cheese Frosting

Cinnabon Keto Cookies w/ Cream Cheese Frosting

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DSC_0358Guys. Guys. Guys. 

I hate this term but actually.. I CAN’T EVEN. 

These turned out SO MUCH better than expected!!

They are light, fluffy and chewy..OH and the frosting.. I could literally put that on a shoe and I’d be happy.

It’s that good. 

If you love Cinnabons, actually even if you don’t (I’m not a huge fan of them myself) you need to make these NOW.

They contain no sugar, no white flour and are packed with protein and fibre.

It’s actually still hard for me to comprehend.

ANYWAYS HERE IS THE RECIPE.

Ingredients:

-2 tbsp(30g) grass-fed butter (softened)
-1 tbsp(15g) egg whites
-1 tbsp +1 tsp vitafiber syrup(20g) (This helps a ton with getting the dough to stick together properly! You can try making it without by adding a bit more butter but I cannot vouch for the results)
-1/2 tsp vanilla extract
-3/4 cup +2tbsp(98g) almond flour
-1/2 scoop(14g) unflavoured protein 
-1 tbsp+ 1 tsp truvia
-1 1/2 tbsp splenda
-1/8 tsp baking soda
-1/4 tsp xanthan gum
-1/8 tsp salt

Filling:
-1/2 tbsp butter
-1/4-1/2 tsp cinnamon
-2 tbsp truvia sweetener

(Combine the cinnamon and sweetener in a small bowl)

Keto Cream Cheese Frosting 
-1 tbsp coconut oil
-2 tbsp cream cheese

-1 tsp egg white (Pasteurized-Safe at room temperature)
-1/8 tsp vanilla extract
-2 or 2 1/2 tbsp splenda

Directions:

  1. In a medium bowl, combine all dry ingredients.
  2. Stir in the wet ingredients until a dough forms (it will start out dry but do not add more liquid just yet because it firms up a lot!)DSC_0233
  3. Form dough into a log, cover with saran wrap or parchment and place in the fridge for 20min.
  4. Take out the dough and roll it into a small rectangle on parchment paper. (Don’t roll your dough too thin).DSC_0237
  5. Next Brush the dough with 1/2 tbsp of butter and sprinkle the cinnamon mixture over the dough (I only added a small bit but I think it would be great with more!).DSC_0246
  6. Roll the dough from one of the short ends to the other. Don’t be too concerned if the dough cracks, for me it was more like folding then rolling but I just made sure to press all the dough together at the end.
  7. Next press the dough into a small rectangular, block-like shape (You can choose how big to make it based on how many cookies you want, I made mine quite small so each cookie was a decent size)
  8. Wrap the dough in saran wrap or parchment and place back in the fridge for another 20min.
  9. Pre-heat your oven to 350* and make the frosting during this time by combining the cream cheese and coconut oil, microwaving for 25-30 seconds, then stirring in the egg white, vanilla and splenda until smooth.
  10. Take out your dough and cut it into 7 slices. Place each one on a parchment-lined baking sheet and bake for 6-8 minutes.DSC_0264
  11. Remove the cookies from the oven when they are lightly browned on the bottom and also lightly browned on some of the edges. (They may still seem a little soft but they will set!)
  12. Leave them on the baking sheet for another 5-10 minutes to finish baking and setting.DSC_0269
  13. Place the cookies on a plate and drizzle/spread with cream cheese frosting.
  14. And that’s it! Enjoy!

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(Note: You can add milk to the frosting if you’d like it to be drizzled on or leave it as is. I preferred it thicker just slathered on the cookie!!)

Nutrition with frosting: 16f/1.6C(NET)/5.5P

Nutrition without Frosting: 13F/1.5C(NET)/5P

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The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

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Let me begin by saying.. I never planned on posting this recipe. I have made it for ages and it is a staple in my house..but the problem is that I’ve altered the ingredients and amounts SO many times trying to find the perfect ratio that now my ingredient list seems quite whacky with some random odd-number amounts.

I had thought it might confuse people if I posted it but honestly after eating it again today..I feel like I should not keep this recipe from the world any longer.

Even if the recipe seems odd, just follow it to a T and you will thank me.

This pancake is not really like a pancake..honestly it’s more like a huge flat slice of chocolate cake with chocolate sauce on top. It feels too decadent and rich to even be considered remotely healthy.

It’s loaded with fibre, protein and healthy fats that will keep you full for HOURS. 

This pancake is the be-all and end-all of keto breakfast guys.

So without further ado, here is the slightly strange but perfect recipe I call:

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

Ingredients:

-1 scoop(33g) cellucor molten chocolate whey

-16g(2 tbsp) cocoa powder

-1 tsp(5g)vitafiber powder or vitafiber syrup (helps A LOT with texture but could potentially be replaced with a little more xanthan gum and 2 tsp of almond flour)

-12g truvia sweetener

-1-2 tbsp splenda (to taste)

-1/8 tsp salt

-1/8 tsp xanthan gum

-1/8 tsp cornstarch (can leave out if you’d like, it’s a very minimal amount and just helps with texture once again)

-1/8 tsp baking powder

-3 tbsp +2 tsp (54g) unsweetened vanilla almond milk

-2 tbsp +2 tsp(40g) pasteurized egg whites

-2 tbsp + 1 1/2 tsp(37g) sour cream or greek yogurt

-2 tbsp(30g) mashed ripe avocado

-1/2 tbsp(7g) coconut oil

-1/2 tsp vanilla extract

Topping:

-1/2 tbsp(7g) Sugar-Free Chocolate Chips(I use Krisda)

-2 tsp(10g) melted butter

Directions:

  1. Heat a medium-large frying pan sprayed or greased with coconut oil over very low heat. (1-2)
  2. Combine all dry ingredients, then stir in wet until very well combined. (Add additional sweetener as needed, to taste)
  3. Using a spatula, spread 3/4 of the batter evenly over the bottom of the frying pan. Reserve 3tbsp-1/4 of the batter for topping.
  4. Turn the heat up to medium and cover the pancake with a lid.
  5. Cook JUST until the pancake is starting to set but the top is still lightly wet (about 2-3min) (you do not want to over-cook it, it will cook more outside the pan) Do not flip the pancake.
  6. Sprinkle the pancake with the chocolate-chips and pour the butter on top. (Pro Tip: I usually save a tiny bit of the butter and an extra pinch of truvia to mix with the left over batter as well).
  7. Let the chocolate chips melt just slightly before removing the pancake from the pan.
  8. Top your pancake with your left-over batter mixture.
  9. Swirl a knife around to really mix up all of the melty goodness on top of the pancake and ENJOY.
  10. Heaven.

Nutrition: 26F/7C(NET)/35P & 13g fibre

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No-Bake Almond Joy Cheesecake Truffles (Keto)

No-Bake Almond Joy Cheesecake Truffles (Keto)

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GUYS. These were amazing! So simple to make and they make the perfect dessert, not too big but just the perfect amount of sweetness to fight off any chocolate cravings.

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They also store well in the fridge and don’t melt immediately at room temperature which is great!(No mess!)

Ingredients:

-1/4 cup(60g) Cream Cheese
-1/2 cup(63g) Almond Flour
-2 tbsp(15g) Flaked or Shredded Unsweetened Coconut
-2 tsp Truvia
-2 tsp Splenda (or to taste)
-1/8 tsp vanilla extract
-1/8 tsp almond extract
-1/16 tsp coconut extract(optional)
-1/16 tsp salt
-10 whole almonds

Chocolate Coating:
-1tsp coconut oil
-1/4 cup(60g) sugar-free chocolate chips(I use Krisda)

Topping(optional)
-Additional shredded coconut
-Finely chopped almonds
-Pinch of sweetener
(Combine on a plate or in a shallow bowl)

Directions:
1. Combine all base ingredients except the whole almonds until a thick dough forms.

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2. Freeze the dough for 5-7min.
3. Roll the dough into 10 small balls, placing an almond in the center of each one.

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4. Freeze the dough balls on parchment for 10min.
5. Melt the chocolate-chips and coconut oil in the microwave (1-1:30min), stir until smooth.
6. Dip each ball, using a fork into the chocolate and then coat with the topping mixture.
7. Place the truffles on parchment and repeat with the rest of the the dough.

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8. Freeze the truffles until chocolate is set (8-10min).
9. Store in an air-tight container in the fridge or freezer and enjoy!

 

Nutrition (coconut/almond topping not included): 8.5F/2.5C(NET)/2.5P & 3g fibre

 

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KETO Chocolate-Chip Cookies-3 WAYS

KETO Chocolate-Chip Cookies-3 WAYS

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Alright guys, let’s get into this.

I was trying to come up with a recipe for today and my brain kept switching between wanting to bake something simple like chocolate-chip cookies.. and at the same time wanting to fry something..anything, so I could test a keto batter I’d thought up.

Well, as you can see, I am highly indecisive. Thus, this “test” video was created.

I wanted to see which was the best way to eat chocolate-chip cookie-dough.

And not just any cookie-dough….KETO COOKIE DOUGH. 

Which in-itself is a success and I am very pleased with the outcome.

Anyways, back to the competition.

Which was better?

I froze the dough balls raw(which by the way only contain pasteurized SAFE TO EAT liquid egg whites), I fried them(with multiple attempts using 2 different batters and temperatures) and I baked them the good-old-fashioned way in the oven.

****Drum Roll***

My favourite was the fried dough!

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Surprised?

Probably not, everything fried tastes better, let’s just be honest.

Plus, I love the flavour coconut oil adds.

But I will let you be the judge. I can’t say I was disappointed eating the dough regardless of the baking method used.

I have left the recipe below for the dough, the batter for frying and the instructions to simply bake the cookies.

Note: If you do try the frying method, I strongly advise you to do a few small test balls to check your batter, as all coconut flours are different and the temperature of your fryer or pan will make a difference. I have written the batter recipe using the amounts that I found most success with. If at first you don’t succeed, try, try again, because the first dough-ball I created was PERFECT (of course I didn’t get that one on film). But all the little details really do matter!

-If you are lucky enough to own a fryer, USE IT. Fill it with coconut oil.

-Use enough coconut oil to cover the cookie dough balls if you have it (I didn’t).

-Make sure your oil is hot but not TOO hot.

-GOODLUCK.

 

Ingredients:  (Serves 12)

Cookie Dough

-3/4 cup +2tbsp almond flour

-1/2 scoop unflavoured protein 

-1 tbsp truvia

-1 tbsp splenda

-1/4 tsp xanthan gum

-1/4 tsp baking soda (optional: only if baking)

-2 Tbsp butter

-2 tbsp egg whites

-1 tsp blackstrap molasses

-1 tsp vanilla extract

-1/4 cup sugar-free chocolate chips(I use the brand Krisda)

  1. Combine all dry ingredients.
  2. Add your wet ingredients and mix well until a thick dough forms.
  3. Mix in your chocolate chips.
  4. Freeze for 15min, eat immediately or store in the freezer in an air-tight container for later.

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To Bake:

  1. Preheat oven to 350*.
  2. Flatten dough balls slightly with a spoon
  3. Bake on parchment for 7-8 minutes
  4. Cool on a wire rack.
  5. Store in an air-tight container.

 

Frying Batter(Optional):

-1/4 cup coconut flour

-1 tbsp Truvia Sweetener

-1/2 tsp baking powder

-1/4 tsp salt

-1/3 cup almond milk OR heavy cream (+more if needed to reach smooth consistency)*

-90g egg whites*

-1 tsp coconut oil

-1/4 tsp vanilla extract

+

-1/2 cup coconut oil for frying

*Improved from original recipe in video.

  1. Heat a deep pan with at least 1/2 cup coconut oil over medium heat.
  2. Mix together all ingredients until a smooth batter is formed.
  3. Use cookie dough-balls frozen for 15min for frying.
  4. Coat each ball thoroughly with the batter before placing in the oil.
  5. Fry a few at a time for 2-4min, rotating a few times before removing and placing on paper towel to drain excess oil. *
  6. Optional: Grind up splenda or erythritol to a fine powder to top each one.
  7. Best eaten the day of!

*If you find your batter coming off, try turning down your heat or changing your milk to egg ratio in your batter.

That’s it! If you find any other ways to bake this dough…let me know in the comments below! …I’m thinking of making one giant cookie and eating it that way, considering I already ate half the recipe today. Haha.

Nutrition for each dough ball WITHOUT frying: 7.5f/2.5C(NET)/3.3P & 2.5g fibre

Frying Batter Nutrition per 1/12 serving: 0.8F/0.7C(NET)/1.2P & 0.8g fibre

*Note: Does not include coconut oil used for frying as amount absorbed/used can vary.

~Sam~

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