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!
Continue reading “Low-Carb Mini Double Chocolate Muffins”
Guys I feel like I made history today. Low Carb Flatbread.
If you are someone who eats low carb then you will know what I mean when I say trying to find bread replacement options is NOT EASY.
A lot of keto bread recipes I’ve tried in the past have been huge flops(literally, I’ve seen them deflate before my eyes..LOL). BUT THIS ONE…oh this one is so different.
It’s soft, fluffy, actually tastes GOOD and works as a replacement for so many things! Burger buns, naan bread with dip, cheese bread, pizza crust, you name it!
Did I mention it only takes 2 minutes to prepare and 5-6minutes to bake?
Some Ingredients I’d like to Highlight:
- Almond & Coconut Flour – I use the Kirkland Costco brand of almond flour (I buy it in bulk on Amazon or at Costco itself occasionally) and this brand of coconut flour for this recipe. As I’ve noted in many of my past recipes, the brand of almond and coconut flour can affect the final outcome of the recipe because absorbency can vary depending on how the flour has been processed.
- Vital Wheat Gluten – If you have questions about why I include this ingredient, I wrote an entire article on what it is and why I use Vital Wheat Gluten on my keto diet! I also included where to buy it, how many carbs it contains..and how to use it in different kinds of baking.
A perfect grab-and-go low-carb snack for when you are craving something sweet! These are VERY filling!
Continue reading “Low-Carb Almond Butter Chocolate-Chip Protein Bars”
These are very easy to make. They are low-fat, low-carb, super high in protein and taste awesome! The rhubarb makes them moist and adds flavour without a lot of extra calories. Try them out and let me know what you think!
-3 tbsp white flour (23g)
-3 tbsp ground flax seed (30g)
-2 scoops vanilla, Cinnabun or peanut butter protein (I used Cellucor’s PB Marshmallow)
-1/2 tsp baking powder
-1/4 tsp baking soda
-1/8 tsp salt
-1/2 cup(120g) pure pumpkin
-1 whole egg
-2 tbsp light cream cheese *(could use fat-free)
-2 tbsp apple sauce
-1/8 tsp vanilla extract
-2-3 tbsp Truvia or another sweetener to taste
-100g rhubarb peeled and chopped (about 3/4-1 cup)
-1 tsp cinnamon+ more for topping
-extra truvia for topping
Directions: Pre-heat oven to 350*F. Whisk together all dry ingredients in a medium sized bowl. In a separate bowl, combine all of the wet ingredients. Pour the wet into the dry and stir to combine. Fold in the rhubarb chunks and scoop the mixture into 6 greased or lined muffin tins. Sprinkle truvia and cinnamon over the top of each muffin. Bake for 15-20min or until a tooth pick comes out clean. Enjoy!
Nutrition per Muffin: 4g fat, 10g carbs, 12g protein & 2g fibre
All the things you love about pumpkin pie and cheesecake combined into a healthy, delicious & filling protein packed shake.
Serves 2 or 1 large serving
-10 mini ice cubes (about 90-100g)
-113g frozen pumpkin (1/2 cup) (freeze in an ice cube tray and use as needed!)
-3/4 cup unsweetened vanilla almond milk
-1/2 cup(125g) 2% or fat-free cottage cheese
-3 tbsp 95% fat-free cool whip (14g)
-1/2 tbsp light or fat-free cream cheese
-1/4 tsp vanilla extract
-3/4 scoop (26g) Cellucor COR-Fetti Cake Batter Whey (could sub vanilla but it won’t have quite the same flavour!)
-1 tbsp flax seed (10g) (optional–>included in nutrition info)
-1/8 tsp cinnamon or more to taste
-1/4 tsp sweetener or more to taste (I used truvia)
-1/4 tsp xanthan gum (or more to desired texture, optional but recommended to help smooth and thicken your shake!)
Directions: Place all ingredients in a high powered blender, blend until smooth and creamy.
Nutrition Facts Per Serving (1/2 the recipe or 1 glass): 3.7g fat(2g fat if using fat-free dairy)/13g carbs/18g protein
Micronutrients & Fibre(1/2 the recipe or 1 glass): 2g fibre & 50% Vitamin A
Such a simple but delicious low-carb meal! You can easily customize this recipe with whatever toppings you like, here’s my favourite version!
-1 cup liquid egg whites
-1/4 tsp basil
-1/4 tsp oregano
-dash of salt
-15g low-fat cheddar or marble cheese –>shredded
-27g green pepper chopped and steamed for about 1:00min with a little water covered in the microwave (pour off excess water afterwards!)
-50g tomato sliced thinly
-1 tbsp chopped whole or pizza style green olives (15g)
-90mL (just under 1/3 cup) pizza sauce or pasta tomato sauce (I used Unico pizza sauce) (cover and heat in the microwave for 30sec. before topping eggs)
-additional basil/oregano for topping
-Pam cooking spray
Directions: Spray a medium-sized frying pan with pam. Heat over medium-low. Pour in the egg whites and add spices. Cook until egg just starts turning white, sprinkle your toppings over the eggs. Continue to cook over low enough heat as not to brown the egg too much while cooking it almost through. Then carefully flip the eggs like a huge pancake and cook on the other side just until set! Take off the heat and top with your warm pizza or marinara sauce and a few extra spices. Slice with a pizza cutter and dig in! You may not be able to hold this like a regular pizza but it will definitely still taste delicious!
Nutrition: 6g fat, 13g carbs, 34g protein & 5g fibre
This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.
- 1 whole egg boiled chopped
- 1 can of tuna (about 140g) shredded
- 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
- 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
- 2 tbsp 2% cottage cheese
- 2 tbsp 0% plain greek yogurt
- 1 whole Green Onion finely chopped
- Sriracha Sauce to taste
- salt/pepper to taste
In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).
Putting it together:
In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!
Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre
GOOOOOOD MORNING!! Are you a volume eater? Do you like strawberries? Do you like cake? Well then, your in the right place. If not then..well, goodbye. Haha, no but really you should all try this shake especially if you are low on calories and in need of something to really fill you up while meeting your protein needs for the day minus a ton of fat. This shake turned out hugeeeee! It filled 2 of my huge tall glasses, I literally am so full as I write this.
But not only that, this shake tastes AMAZING. Just like shortcake in a cup. It’s very light and fluffy but not watered down or too thin (I hate shakes that have no flavour!). It’s just the perfect amount of sweetness without being overly sweet and all you want to do is keep eating more of it…which isn’t a problem since there is SO MUCH. You can drink it through thick straw or use a spoon, your choice!
-10 mini ice cubes (or 92g)
-3/4 scoop(26g) cellucor Cor-fetti Cake Batter Whey(Could replace vanilla but this flavour is best!, this is what gives it part of the creamy cake-like taste!)
-112g frozen strawberries(around 3/4 cup)
-1 cup(240g) unsweetened vanilla almond milk
-1/2 cup 2% cottage cheese(TRUST ME, even if you hate it, you won’t even know it’s there and it’s part of the secret behind the creaminess of the shake)
-3 tbsp fat-free cool whip(14g)
-1/8 tsp vanilla extract
-1 tsp sweetener of choice (I used truvia, closest thing to sugar in my opinion!)
-1/2 tsp xanthan gum (maybe just under, I usually just measure with my hand and go by the texture but this is what creates volume and makes the shake smooth rather than icey!)
Directions: Combine all ingredients using a good blender and serve! This could easily make 2 servings.
Nutrition for entire recipe: 25g carbs/35g protein/6g fat & 4g fibre
I am not going to say much other than..this is honestly the best cookie recipe I’ve made to date. These are the real deal. Fudgey, goey, chocolatey, soft, moist, all the things you look for in a good cookie. You don’t taste the pumpkin, so if you aren’t a pumpkin lover then have no fear, you will still adore these cookies. TRUST ME.
Serves 9 (or 1 if you’re insane like me)
- 1/3 cup pumpkin puree(68g)
- 2 tbsp apple sauce
- 1/2 tbsp coconut oil(7g)
- 1 tsp molasses
- 1 whole egg
- 1/4 tsp vanilla extract
- 1 scoop molten chocolate cellucor whey(34g)
- 1/4 cup instant oats (23g)
- 1 tbsp almond flour
- 3 tbsp unsweetened cocoa powder
- 1/2 tsp salt (or just under)
- 1/2 tsp baking soda (or just under)
- 1/8 tsp baking powder
- 2-3 tbsp Truvia sweetener (or another sweetener to taste, add a little more than you think because the sweetness tends to decrease as they bake)
- 2 tbsp mini chocolate chips (I used the enjoy life dark chocolate chips)
Pre-heat your oven to 350*F and spray or grease a baking sheet with oil. (I used pam). Whisk together all the wet ingredients in a medium-size bowl.(Make sure the coconut oil is melted ahead of time and the molasses is heated slightly to make it easier to incorporate). In another larger bowl combine all of your dry ingredients until there are no clumps (don’t add the sweetener just yet!). Now stir your wet into your dry ingredients and now add sweetener to taste. Lastly, fold in your mini chocolate chips. Drop by spoonfuls to make 9 medium sized cookies on your baking sheet.
Bake for 7-9min depending on how soft you like your cookies! DON’T OVERBAKE. Check that they are still a little soft to the touch but not squishy(they will harden a bit as they cool). Enjoy warm or re-heate later for 10secs. in the microwave for a quick treat! Store in the freezer or in the fridge in a sealed tupperware container (layer cookies with parchment paper).
Nutrition per cookie: 76 calories, 3.5g fat, 5g protein, 7g carbs, 1.5g fibre