THE BEST & EASIEST Low-Carb Chocolate Pudding

THE BEST & EASIEST Low-Carb Chocolate Pudding

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!
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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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EASY – High Protein, Keto Chocolate-Chip Muffins

EASY – High Protein, Keto Chocolate-Chip Muffins

IMG_9266Easy-Peasy-Lemon Squeezy is the best way to describe this recipe.

All you need is 1 bowl and just under 10 minutes of your time to put them together.

They make an awesome grab and go breakfast as they contain a healthy dose of protein and fat and…well, they aren’t eggs (anyone who’s ever been Keto knows the struggle of trying to find a good breakfast alternative).

These muffins will sustain you for hours with their high fibre content and will probably help with those nagging cravings for something carby and delicious in the morning!

I’ve also shared this recipe in video format to show you how easy they truly are!

I am thinking of sharing more of my future content in videos like this one, sort of like the “Tasty” videos..but healthy, haha. So please let me know what you think and comment if you’d like more recipes like this one!

Without further ado, here is the recipe:

Ingredients:

-1 & 1/4 cup(120g) almond flour 

-2 scoops(56g) unflavoured protein powder (I use this one )

-1/4 cup(28g) coconut flour

-1/2 tbsp baking powder

-4 tbsp truvia

-4 tbsp splenda

-1/4 tsp salt

-1/4 tsp xanthan gum

-1/2 cup almond milk (optional: sub heavy cream for the almond milk)

-1/4 cup(60g) coconut oil or butter (melted)

-2 eggs-whisked

-1/2 tbsp pure vanilla extract

-1/4 cup(60g) semi-sweet, sugar-free chocolate chips (I use Krisda!)

Directions:

  1. Preheat oven to 350*.
  2. Line a muffin tin. Optional, spray muffin wrappers with pam or coconut oil to prevent sticking.
  3. In a large bowl, combine all dry ingredients.
  4. Add the wet ingredients to the dry and mix just until combined.
  5. Fold in chocolate chips.
  6. Scoop batter into lined muffin tin. *Optional: Sprinkle the tops of the muffins with additional granulated sweetener.
  7. Bake at for 18-20min or until a toothpick comes out clean.
  8. Cool on a wire rack.
  9. Eat immediately or store in an air-tight container and freeze for later!

*They are best served warm with a pat of butter or a bit of almond butter!

Enjoy!

Nutrition(serves 8) Per Serving: 20F/5C(NET)/12.5P & 6g fibre

*Disclaimer: This post contains affiliate links. If you purchase an item from one of the links I may receive a small commission.* 

 

Banana Rhubarb Protein Bread Pudding

banana rhubarb puddingThis was a dessert I created so I could still eat banana bread after having my wisdom teeth removed! Haha. If you would like regular banana bread then feel free to only use 1/4 cup almond milk and fully cook the bread. But I have to tell you, this pudding version was quite delicious and I might make it again even when my mouth has healed! Rhubarb is also optional but highly recommended! We grow it in our garden so this was the perfect opportunity for me to use it but chocolate chips would be great too.

The pudding serves 6 and comes in at a modest: 4F/20C/11P & 7.5g fibre per serving.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Preheat oven to 325*

Whisk together all wet ingredients in a large bowl:

1 whole egg

45g egg whites

1/2 tbsp greek yogurt

200g mashed ripe banana

1/3 cup unsweetened vanilla almond milk

1 tsp pure vanilla extract

1 tbsp(12g) brown sugar

Combine all dry ingredients in a separate bowl.

3 tbsp(21g) coconut flour

1 tbsp(10g) vital wheat gluten

1 1/2 scoops cellucor PB Marshmallow whey

30g vitafiber powder

2 tbsp skim milk powder

2 tbsp splenda (more or less to taste!)

1 tsp baking soda

1/4 tsp salt

optional: cinnamon

Fold the dry ingredients gently into the wet along with 1 tbsp(15g) melted butter until JUST combined.

Fold in 1/2 cup diced rhubarb and scrape the mixture into a small loaf pan sprayed with pam. Bake for 35-40min or until the edges have browned slightly and a toothpick comes out JUST barely clean but the center is still moist(don’t overbake!). Cool before slicing and serving! Enjoy!

20 Second Chocolate Protein Fibre Brownie

20 sec brownie

Probably the easiest way to hit your fibre and protein macros for the day, not to mention the tastiest! Chewy, Chocolatey and delicious is how I would describe it.

At only 1.5F/10C/13.5P & 10g fibre per serving, this little treat is 99.9% guilt-free.

It takes just seconds to prepare…and devour.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

So without further ado, here is the recipe:

20 sec brownie recipe

White Chocolate-Coconut-Corfetti Protein Bar (Quest Style)

White Chocolate-Coconut-Corfetti Protein Bar (Quest Style)

quest bar

If you like Quest Bars, White Chocolate, Coconut or Confetti-cake batter then this bar is for you. It’s one heavenly combination of flavours.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

Vitafiber Imo Syrup 

Now onto the recipe…

Makes 1 large bar or 2 small: 14F/37C/18P & 23g fibre (for the entire recipe)

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Find more recipes like these posted daily on my instagram! @sammysamgirl

Copycat Peanut Butter Victory Bar

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This tastes delicious, for all you peanut butter-lovers, this one’s for you. It has the EXACT same nutritional facts as the real peanut butter victory bar. I make this for breakfast each morning and it keeps me full until lunch.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Serves 1: (6F/28C/21P) & 21g fibre

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Mini Cinnamon Sugar Protein Donuts

Mini Cinnamon Sugar Protein Donuts

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These are very filling..and of course delicious!

Makes 16 small donuts.

Macros: 2.5F/9C/9P & 2g fibre for 1 donut + 1 donut hole.

**IMPORTANT** Add 1/4(24g) coconut flour to the dry ingredients. I forgot to list it in the original post.

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Enjoy!

RECIPE donut 1 recipe donut 2

Homemade High Fibre No Sugar Added Tootsie Rolls

Homemade High Fibre No Sugar Added Tootsie Rolls

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Homemade Tootsie Rolls! These are are made possible by the amazing Vitafiber syrup. It gives them their signature texture, sweetness and delicious chewiness! These are much healthier than your average piece of candy and you don’t have to feel guilty about gobbling down more than just a few. ..Because trust me, you can’t have just one.
I purchased the Vitafiber from www.bioneutra.ca

Per Candy: 1F/3C/1P & 2g fibre
Makes 20:

Ingredients:
4 tbsp(25g) Powdered Skim Milk
1/4 cup cocoa powder
1 cup Splenda
Pinch of salt
Combine in a medium bowl.

60g VitaFiber Syrup
2 tbsp Butter (Melted)
Combine in a separate bowl until smooth.

Stir the wet and dry ingredients until a crumbly dough forms. Work with your hands to form it into one large ball. Flatten it a bit into a circle and then slice into strips, roll into cylinder shapes and and slice into small pieces. Place the candies in the fridge to set. Enjoy!