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

Follow: @sammysamgirl on IG for more!

No-Bake Cinnamon Roll Protein Cookie

No-Bake Cinnamon Roll Protein Cookie

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Soft and chewy, 

takes minutes to make, plus it’s high in protein.

What more could you want from a cookie?

No-Bake Cinnamon Roll Protein Cookie

Serves: 1

  • Ingredients:
  • 18g(about 1/2 a scoop) lean body vanilla whey (or another great-tasting vanilla whey!)
  • 1 tbsp(6g) almond flour
  • 1 1/2 tsp splenda (or another sweetener than measures like sugar
  • 1/4 tsp cinnamon
  • 1/2 tsp truvia  (recommended but can use 1tsp of another sweetener than measures like sugar)
  • tiny pinch of xanthan gum(optional)
  • pinch of salt
  • 2 crushed pecans (optional)
  • 1 tsbp(15g) vitafiber syrup ( can use sugar-free syrup but results may vary)
  • 1/2 tbsp(7g) butter, softened
  • 1/4 tsp vanilla extract
  • 1/16 tsp maple extract (optional)

Directions: 

  1. Combine all dry ingredients in a bowl.
  2. In another microwavable bowl sprayed with oil, add the vitafiber and microwave for 30s.
  3. Stir in the wet ingredients until butter has melted.
  4. Stir in dry ingredients until a crumbly dough has formed
  5. Use your hands to form the dough into a ball and then flatten on a piece of saran wrap into desired cookie shape.
  6. Wrap fully with saran wrap and place on a plate in the freezer for at least 10min before removing to eat.

Enjoy! 

Note: Cookie is best stored in fridge or freezer. If stored in the freezer, remove a few minutes before eating to soften up.

Nutrition per cookie: 11F/5C(NET)/10P & 16g fibre

Buttery Mini Protein Cinnabun For One!

Buttery Mini Protein Cinnabun For One!

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I literally ran to my computer after coming up with this recipe. I can’t believe how delicious this was! I felt like I was indulging in some super high-fat dessert. If you are trying to eat healthy and can’t stand that frustrating smell of delicious cinnabuns being made every time you walk by at the mall..then have no fear this little guy is here to save you. It is honestly so good I can’t even begin to describe. I was amazed that my random throw together of ingredients created something so beautiful. (It doesn’t happen often). Anyways this mini cinnabun is an amazing dessert for any night or a snack when you are craving something sweet. It contains an outstanding 16g protein, 164 calories(with icing included!). I have no clue how this works but I don’t care. Just try it. That’s all I have to say!
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