This keto lava cake is everything and anything you’ve been dreaming of. It’s rich, chocolatey, dense, moist.. It’s also extremely filling as it’s packed with a healthy dose of protein and fat. This is one chocolate cake you can eat for breakfast and/or lunch and not feel guilty about.. Continue reading “The BEST Keto Lava Cake..For One”
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
-1 scoop(33g) cellucor molten chocolate whey
-16g(2 tbsp) cocoa powder
-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
-1/2 tbsp(7g) Sugar-Free Chocolate Chips(I use Krisda)
-2 tsp(10g) melted butter
- Heat a medium-large frying pan sprayed or greased with coconut oil over very low heat. (1-2)
- Combine all dry ingredients, then stir in wet until very well combined. (Add additional sweetener as needed, to taste)
- 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.
- Turn the heat up to medium and cover the pancake with a lid.
- 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.
- 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).
- Let the chocolate chips melt just slightly before removing the pancake from the pan.
- Top your pancake with your left-over batter mixture.
- Swirl a knife around to really mix up all of the melty goodness on top of the pancake and ENJOY.
Nutrition: 26F/7C(NET)/35P & 13g fibre
Disclaimer: This post contains affiliate links, if you choose to click one I may receive a small commission at no additional cost to you!
10 Christmas Gift Ideas For The Low Carb Cook
Whether you’re a pro or a beginner, these baking tools will have a noticeable impact on the outcome of your final product and ease of prep work.
I, myself, am all for old-school baking and cooking with minimal tools ( ie. using one bowl for everything – I’m not a fan of dishes!).
But when it comes to baking or cooking up the best, most delicious and visually appealing desserts and entrees, these tools really do come in handy.
I can’t deny, I did throw in a few “fun items“, not essential, but a necessity if you’re looking to create some epic, tasty low-carb treats. 😉
Add these items to your own wishlist or gift them to a fellow low-carber, either way, they are bound to bring a smile to someone’s face this holiday season.
10 Christmas Gift Ideas For The Low Carb Cook
Food scales are the key to learning portion size.
They are a great starting point. Once you get familiar with portion and serving sizes, you can slowly decrease your dependence on the scale and focus more on the intuitive aspect of eating (being that, you’ve now trained your eyes and your brain to see foods in a different light).
But don’t go tossing aside your food scale too quickly! Food scales are also ESSENTIAL when it comes to baking with consistency and accuracy. Ever wonder why a dessert doesn’t turn-out, even though you followed the recipe to a T?
Well, for one it might just be a bad recipe..BUT more likely, it was a difference in weight created by the slight packing of flour or sugar. Even amounts like “1 cup of chopped fruit” can vary greatly depending on how the food is cut, sliced or placed in the measuring cup.
As noted above I like baking with minimal bowls and utensils.
You know the best way to achieve this? A FOOD SCALE. You can easily measure all of your ingredients in one bowl without all the fuss of measuring spoons and cups.
If that doesn’t convince you to use a food scale in your baking and cooking then I’m not sure what will!
My scale of 4 years of which I refer to as my “bestfriend” or “side-kick” in the kitchen, is this beautiful one:
It rarely ever needs battery replacements, its extremely accurate with measuring, durable and easy to clean (I can honestly say this after witnessing the many extreme kitchen disasters it has endured). It also measures more than just weight, it has a full nutritional display with the ability to manually input nutrition info for a specific item to recall later. And last but not least, it’s nice to look at and has never failed me once.
If you are a low-carb eater and you still haven’t heard of a spiralizer, then you’ve been missing out!
I’m here to inform you that this simple tool designed to “spiralize” zucchini and other vegetables into noodles will basically change your life (OK, maybe that’s a little extreme, but if you’re an ex-carb lover looking for a pasta replacement, this thing is pretty dang awesome).
It might not create magical low-carb pasta but it creates a pretty close alternative. And with the right toppings and sauce, you will be AMAZED by how little you miss the typical carb-laden noodles of the past.
Take this recipe for example..
The spiralizer I use is this one:
It has an end for both thicker and thinner noodles and is super easy to clean!
Bonus Tip: The key to perfect “zucchini noodles” is to first press them in paper towel to drain some of the excess liquid. Then heat a pan with oil (can be sprayed lightly with oil) over high heat. Toss the noodles in when the pan is hot and stir-fry them for 2-3min or until the noodles just start to wilt. You want to partially cook them but still leave them with some crunch. This helps to prevent excess water being released and diluting into your sauces. Remove the noodles when done and add to whatever sauce or dish you’d like, or just serve with some butter and parmesan. Alternatively you can add the noodles directly to the same pan at the end of any stir-fry, just before serving.
3. Food Processor
From grinding nuts and seeds to butter or flour, cottage cheese to a smooth puree for use in cheesecakes, sweetener to a fine powder (powdered sugar replacement!), to beautiful silky smooth avocado-chocolate pudding, ..a food processor can do it all.
Blenders are a great option for many recipes like smoothies, “protein ice-cream“, pancakes etc. But if you are looking for the finest texture, the ability to breakdown tougher foods, and an easier clean up, a food processor is likely a more appropriate option.
I use this one:
..and have become obsessed with creating new and interesting sauce combinations along with grinding my different flours to result in lighter and fluffier baked goods!
Plus,this processor is adorable (I don’t describe many kitchen products this way). But it’s small, compact and pretty to look at.
4. Slow Cooker
Most of us live a fast-paced life. One where you are either working hard, on the go or busy attending social and life events. When we return home, cooking is the LAST thing on our minds (if it isn’t then props, that’s dedication!) and as such, we reach for the quickest food options available.
*ENTER, Slow Cooker*
Counter to it’s name, it will have a meal prepped and ready for you the moment you sit down.
All you have to do is throw in a piece of meat or a few basic stew/soup ingredients in the morning and you’re good to go! Fresh, hot, steaming, delicious food ready when you are.
The one I recommend is this one:
5 .Hand-Held Blender
Hand-held blenders are my preference to regular stand blenders. Why?
They offer flexibility and create less mess!
I personally use hand-held blenders more in savoury dishes than I do sweet. Majority of the time it’s soups (okay let’s be honest, I’m obsessed, it’s always soup).
But have you ever tried pouring boiling hot soup into a stand blender, blending it then returning it to the pot?
Messy, messy, messssy is all I can say. (More dishes too! ..and as you are progressively learning, I hate dishes). Not to mention, trying to transfer boiling hot liquid from one container to the other. Especially when you’re me or you’re equally un-coordinated, this is a disaster waiting to happen.
Thus, hand-held blenders are my first choice.
No need to remove your soup from the pot, quick clean up and a much lower risk of clumsily burning yourself.
This one is my favourite!
..It makes me the perfect bowl of broccoli and/or cauliflower soup every time, plus in comes in a large range of attractive colours (which is obviously the most important aspect). 😉
6. George Forman Grill
I feel like this grill is legendary..and for good reason.
It’s been around for a long time but that’s because it does what it’s supposed to (grilling, obviously!) and it does it well.
Now, I feel like this is more of an option for those living in colder climates.
As in, going outside means putting on your over-sized , slightly resemblant of the”abominable snow-man” coat, grabbing a hat, grabbing some gloves, putting on your heavy-duty snow boots, then remembering you forgot to put leggings on under-neath your already thick sweatpants and continuing to further wrap yourself in endless layers of clothing. That kind of cold. (Really Sam?..again with the exaggerations?)
I might be slightly ranting about my current weather situation and that probably shouldn’t be the reason you choose to purchase this item or not so let me continue with the actual constructive information.
The grill is meant to enable you to do all of your BBQ-ing indoors. Assuming you don’t have to feed 20 people at once, this grill is probably perfect for you. It’s small, compact and requires little technical skills to use (trust me, if I can figure it out on my own, so can you).
You can grill vegetables, meat, or you can even get REALLY creative and grill a low-carb panini using low-carb bread.
7. Ice Cream Maker
Who doesn’t want homemade, creamy, dreamy full-fat ice cream conveniently prepared and always at their disposal?
Low-carb eaters are known for eating high-fat, so why not indulge? Take full advantage of the ability to eat rich, decadent ice cream. None of that low-fat, icey so-called “healthy ice cream” over here.
But I’ll stop talking. Just look at this recipe by Carolyn over at “All Day I dream About Food” and tell me you don’t want to steal a scoop:
8. Donut Pan
Another one of those “non-essential” but fun items to gift to someone (*cough, cough* me..)
Yup, that’s right I don’t own a donut pan. I’m obsessed with donuts, I created delicious low-carb keto donuts, yet I still don’t own a pan. There’s something wrong with this situation.
Thus, I added it to this list, just in-case you know someone else suffering from donut addiction and in-need of an alternative while following this lifestyle. ;P
9. Hand Held Frother or Self-Stirring Mug
This is another one on my personal wish list! (At least the mug still is).
I already have the hand-held frother and it’s really amazing! I use this one:
It does a wonderful job at blending together the perfect (and ever-famous) bullet-proof coffee. (BPC)
But something it’s not as well known for is blending egg whites! If you need to fluff a few egg whites for some waffles (or my 1 min keto english muffin recipe), use this thing! It will do a crazy-good job!
As for the Self-Stirring Mug, I think anyone would like it just because it’s awesome, OK.
(I just want it for the sake of showing other people. LOL. But I’m sure it’s also convenient when you need that perfect BPC on the go).
10. Cakewich Bread Mold
This one was just too fun not to share.
A mold that shapes any ingredients into a “bread slice” shape (dishwasher, oven and microwave safe!)
It’s simple but creates endless opportunities for creativity.
Again, my english muffin recipe doubled would work amazing for this, I’m sure! You could even toast the bread, use it for french toast, make bread pudding out of it, sandwiches, ETC!
Plus, everything tastes better when it looks cool. Right? That’s how it works.
…Andddd with that, this ends my “10 Low-Carb Christmas Gift Ideas for the Low-Carb Baker“.
If I forgot to mention any other cool, neat or useful kitchen gadgets, please leave a comment below! I am interested to see if anyone has anymore creative items I can casually spend all of my money on (kidding!-sort of).
I’d like to thank you for taking the time to read this post! Please share it if you found it helpful.
I look forward to seeing you all in my next posts! I have many new ideas (including the low-carb baking substitution guide, it’s coming, I promise!) but I am open to writing suggestions in relation to any of the following; low-carb dieting, keto, macro-counting, fitness or nutrition in general!
Anyways, thanks again and happy Christmas/Holiday shopping!! 🙂
Follow me at: @sammysamgirl for more!
I can’t even put into words how happy I am with this recipe…
Just please do yourself a favour and make these,
That is all.
Keto Chocolate Protein Donuts w/ Chocolate Glaze
- 1/4 cup(30g) almond flour
- 1/4 cup(28g) coconut flour
- 1 scoop(35g) Cellucor Molten Chocolate Whey
- 1/4 cup(24g) cocoa powder
- 4 tbsp Splenda
(or another sweetener that measures like sugar)
- 2 tbsp Truvia
(or 4 tbsp of another sweetener that measures like sugar)
- 1/8 tsp xanthan gum
- 1/2 tsp baking soda
- 1/8 tsp salt
- 1/16 tsp baking powder
- 1/4 cup heavy whipping cream + 1 tsp white vinegar
- 1 egg
- 1/4 cup(60g) egg whites
- 2 tbsp butter, melted
- 1 tsp vanilla extract
- 2 tbsp(60g) sugar-free choc-chips
- 1 tbsp(14g) coconut oil
- 1/4 tsp Splenda
- pinch of salt
- OPTIONAL: flaked coconut
or chopped nuts
- Pre-heat oven to 350*F
- In a large bowl, combine all dry ingredients.
- In another medium bowl, whisk together all wet ingredients until smooth.
- Combine wet with dry ingredients until a thick batter is formed.
- Line 2 baking trays with parchment paper and lightly spray with oil.
- Using a piping bag (or a plastic ziplock with the corner cut off), pipe thick circles just under the size of a hockey puck, leaving a hole in the middle about 2-3x the size of what you want the final result to look like. (I ended up with 11, you can use a spoon to help smooth out any edges if needed)
- Bake for 6-8min or until the donuts have risen and a tooth pick comes out clean (*NOTE I took all of mine out at 6min and even if they were a little soft they stiffened up on the tray).
- Cool on the tray for at least 5min before placing in the fridge to cool further.
- To make the glaze, simply mix together the coconut oil and chocolate chips and microwave in increments until melted, then stir in the salt and splenda.
- Once the donuts are cooled, Drizzle the chocolate glaze on top of each one.
- Optional, sprinkle shredded coconut or chopped nuts on top of the glaze.
- Place back in the fridge (or freezer if impatient!) and cool until the glaze has set.
- Store the donuts in the fridge in an air-tight container, I actually prefer them best cold more-so than warm from the oven!
- If you want the glaze to entirely cover your donuts then use 1/4 cup(60g) sugar-free chocolate chips rather than 2 tbsp.
Nutrition per serving: 8.5F/2.5C(NET)/5.5P & 2.5g fibre
Follow: @sammysamgirl for more!
Low Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting
Serves: 6-8 (see below)
- 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
- Pre-heat oven to 350*F
- In a medium sauce-pan, combine all caramel filling ingredients except nuts.
- Turn heat just below high and stir constantly until the mixture starts to boil
- Once boiling, keep stirring constantly for about 30s
- Remove from heat and check thickness, it should be just a bit thinner than your average caramel sauce
- If not, boil a little longer while whisking constantly until desired thickness is reached (*note: it will thicken more as it cools).
- Remove from heat, pour in a bowl and stir in the nuts. Set aside.
- In a large bowl, combine all dry ingredients.
- In another medium bowl, whisk together the almond milk and egg.
- Add the wet to the dry mixture and stir in the melted butter until everything is combined.
- Using a prepared muffin tin lined with muffins cups AND sprayed with oil, fill each one with just enough batter to cover the bottom.
- Next drop 1 spoonful of the caramel mixture on top.
- 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.***
- Swirl the top of each muffin with a toothpick.
- 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!)
- Mix together all Frosting ingredients if using.
- Cool slightly before removing from the pan. Pour frosting on top of muffins just before serving warm!
***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
Follow: @sammysamgirl on IG for more!
I’ve always been a muffin person, I used to love waking up to my Mom’s freshly made blueberry muffins each morning, not having to think twice about it. But now that I know those probably weren’t the best choice for breakfast…I no longer get the same satisfaction as I eat my bowls of oatmeal & drink protein shakes(don’t get me wrong those can be amazing too!) but I still missed my muffins..that is, until now. This muffin is everything a muffin should be. Moist, fluffy, a little crispy on top, lightly sweet with the tang of some plump, ripe blueberries scattered throughout..am I making you hungry yet? Not to mention the fact that with the Cor-fetti Whey they have an amazing cake-like flavour and pack an awesome protein punch along with enough fibre to keep you full until your next meal. Trust me, you won’t go back to your old boring breakfast ever again…
Makes 1 GIANT Muffin
- 1/2 scoop cellucor Cor-fetti Whey (find it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
- 2 tbsp almond flour
- 1 tbsp coconut flour
- 1/8 tsp salt
- 1/2 tsp baking powder
- 1/4 of a beaten egg (about 15g)
- 2 tbsp unsweetened apple sauce
- 2 tsp melted coconut oil
- 2 tbsp +1 tsp unsweetened vanilla almond milk
- 1/8 tsp vanilla
- 1/2 tbsp truvia sweetener (or more to taste)
- 1/4 cup frozen or raw blueberries (35g)
Directions: Preheat your oven to 375* spray a muffin tin with pam. Combine all of your dry ingredients except the sweetener, in a medium bowl and then mix all of your wet ingredients in another small bowl. (*Note, it will be easier if all your wet ingredients are at room temperature so the coconut oil stays melted). Pour the wet into the dry and stir to combine. Now add your sweetener to taste(use slightly more than you think because the sweetness tends to decrease while baking) Fold in your blueberries and save a few to place on top of the muffin just before baking. Place in the oven and bake for 15-20min or until a toothpick comes out clean. Enjoy warm with whatever toppings you like!
Goodmorning everyone! Here is another delicious recipe to add to your breakfast rotation. It’s extremely simple and perfect for those mornings when you are in a rush! It makes such a large shake, I didn’t even know what to do with it all. just look at it overflowing out of the glass..I had more still sitting in the blender! Definitely filling with 10g of fibre & the raspberries and red velvet flavour combination is amazing.
- 8-12 small ice cubes (more or less depending on how thick you like your shake!)
- 1/2 cup frozen raspberries (66g)
- 1 cup unsweetened vanilla almond milk
- 1 scoop Cellucor Red Velvet Whey Protein (http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
- 1 tbsp cocoa powder
- 1 tbsp 0% plain greek yogurt
- 1/16-1/8 tsp xanthan gum (again depending on the texture you like but this helps smooth out the shake and make it more fluffy!)
- 1/4 tsp vanilla extract
- Optional: sweetener to taste (I didn’t add any but if you like your shakes sweeter then go ahead!)
Directions: Place all ingredients in a blender and blend until smooth and frothy! Enjoy!
Nutrition Facts: 254 calories, 5g fat, 14g carbs, 30g protein, 10g fibre
Um, okay let me just say, don’t knock it until you try it. The richness of this
dessert ahem, breakfast was outstanding. It’s better than regular chocolate pudding plus it’s much more filling, low-carb and packed with fibre and protein. Can it get any better?
Who says you can’t have chocolate for breakfast?
- 1/2 scoop Cellucor Red Velvet Cake Batter Whey (My new favourite protein! you can purchase it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html?&_requestid=1278536 )
- 75g very ripe Avocado
- 2 tbsp almond milk (or a little more depending on the consistency you prefer)
- 1 tbsp natural Almond Butter
- 1 tbsp cocoa powder
- 1/4 cup egg whites (2 large egg whites)
- 2 tbsp 2% cottage cheese
- 2 tbsp 0% greek yogurt
- 1/4 tsp vanilla extract
- dash of salt
- 1/8 tsp xanthan gum (for texture purposes, it makes it less icey. If you don’t have this, it will just come out little less smooth but will taste the same!)
- 15 small ice cubes (More for a more ice-cream-like consistency)
- Optional: Truvia or another sweetener to taste (Personally I found it sweet enough and didn’t add any but it’s up to you!)
Place the ice in the blender along with the egg whites and all other ingredients (I find it blends better with the dry ingredients placed on top). Blend until smooth and add additional ice or almond milk if necessary to reach desired texture. Now place in a bowl and devour! Or feel free to go crazy with some toppings..like coconut, chocolate chips, fruit etc!
Nutrition Facts(serves 1 but could easily make 2 smaller servings): 391 calories, 24g fat, 11g carbs, 33g protein, 11g fibre
Alrightyyyy soo, just wanted to share a dessert that is something you can make when you really want to indulge but still feel good about it…I’m not going to lie and say it’s low calorie but I can tell you one thing..IT’S WORTH IT. So save some room in your macros or just throw your macros out the window all together for one night just to enjoy this warm chocolatey, rich, peanutbuttery little bowl of amazingness….
P.S Did I mention this is almost 100% paleo?
Serves 1 (or 2 if you can resist eating the entire thing)
- 1/4 cup almond flour
- 1 tbsp cocoa powder
- 1 tbsp PB2
- 1/4 tsp baking powder
- dash of salt
- 1/2 tbsp Truvia sweetener plus more to taste (could sub another granulated sweetener)
- 1 tbsp coconut oil
- 1/2 ripe mashed banana
- 2 tbsp egg whites
- 1 tbsp unsweetened vanilla almond milk
- 1 tbsp white chocolate PB & Co peanut butter (or just regular peanut butter)(this is optional but highly recommended!!)
- 0.25 ounce almonds (about 5 almonds chopped)
1 tbsp PB2 mixed w/ 2 drops vanilla extract, dash of sweetener & enough water to become “pourable”
Directions: Spray a medium microwavable bowl/ramekin with pam or olive oil spray and combine all dry ingredients then add in wet ingredients and stir until batter is smooth(add your sweetener last so you can see how much is necessary!). Heat your White chocolate or regular peanut butter in the microwave for a few seconds then swirl it into your batter. Place in the microwave for about 1min and 30 sec. or longer if needed (although you don’t want to overbake this! You actually just want the top cooked but the bottom a little undercooked so it’s extra goey and delicious!). Once finished, top with your PB2, dig in and devour! Enjoy!!
Nutrition Facts: LIMITLESS.
Okay..okay..just kidding, for those who just haveee to know..
Nutrition Facts for entire recipe w/ peanut butter: 533 calories, 38g fat, 34g carbs, 18g protein, 9g fibre
Nutrition Facts for entire recipe w/o peanut butter: 443 calories, 31g fat, 28g carbs, 15g protein, 8.5g fibre