Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

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These scones are inspired by a certain French bakery I used to work at. We baked bacon cheddar onion scones off daily and they were alway one of my favourites. This low-carb version is so close to the original, it’s hard to believe they are healthy! Anyways..I hope you enjoy them as much as I do. 

Low-Carb Bacon Cheddar Onion Scones

Serves: 4-6 small scones

  • 1/2 cup(56g) coconut flour
  • 1/4 cup(28g) almond flour
  • 1 1/2 tsp xanthan gum
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp parsley
  • 1 tsp dried onion flakes
  • 1/4 tsp pepper
  • 3 tbsp(45g) cold grated butter
  • ~1/4 cup(50g) shredded cheddar cheese
  • 1/4 cup(60g) full fat sour cream
  • 2 tbsp(30g) or 1 beaten egg white
  • 2 slices crisp, cooked bacon

Directions:

1. Pre-heat oven to 400*F.

2. Line a baking sheet with parchment and spray/grease the parchment with oil.

3. Combine all dry ingredients in a large bowl.

4. Grate in the butter, cheese and then add the rest of the wet ingredients.

5. Stir to combine and then add in the bacon as well.

6. Use your hands to form the somewhat crumbly mixture into a ball.

7. Place the ball on the lined baking sheet and flatten to just over an inch or so thick.

8. Brush the dough with heavy cream(optional, helps browning) and then slice into 4-6 small pieces.

9. Separate the pieces slightly and bake for 20-25min or until the scones are browned to your liking.

10. Serve hot or freeze in an airtight container for a later occasion. Enjoy!

Nutrition Facts(per 1/6 of recipe): 17f/2.7c(NET)/6.5p & 4g fibre

 

 

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!

Ingredients:

  • 1 medium ripe avocado (~122g)
  • 1/4 cup unsweetened vanilla almond milk –>*replace with heavy whipping cream for a more decadent pudding*
  • 1 tbsp almond butter
  • 1/4 tsp vanilla extract
  • 1 scoop(30g) peanut butter or chocolate protein powder (I use this one for a nuttier flavour) –>* OR USE VEGAN PROTEIN
  • 2 tbsp(15g) unsweetened cocoa powder
  • 1 tbsp ground flax seeds
  • 1/4 tsp xanthan gum (optional, helps create a smoother, lighter texture)
  • 1 tsp truvia sweeter or a few drops of stevia (You can add more for a sweeter pudding, I prefer mine with less sweetness!)
  • 1/8 tsp salt

Toppings(optional):

  • raspberries, strawberries or bluberries, coconut, sugar-free chocolate-chips etc.

Directions: 

  1. Combine all ingredients in a food processor, blend until smooth.
  2. Sweeten to taste.
  3. Portion into 1 or 2 bowls and top as desired.

You can eat it immediately or throw it in the fridge or freezer for a thicker texture!

Enjoy! 🙂

Nutrition Facts per serving(serves 2): 18F/0.5C(NET)/12P & 10g fibre
OR you may eat the entire serving as a meal replacement in which case it would be:
36F/1C(NET)/24P & 20g fibre

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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!

***Please see the “starred” ingredients and their corresponding notes below BEFORE making the recipe! Like I said, the recipe is very easy to make but there are quite a few adjustments I included in-case you are missing some of the ingredients and still want to make them or would like to adjust them to be higher protein or lower in carbs.*** 

I do recommend purchasing Vitafiber and/or vital wheat-gluten if you have not as they have made a HUGE difference to the outcome of many of my keto baked goods, more-so than anything. The Vitafiber helps muffins get that slightly crunchy top and gives cookies a “crispier” texture. Meanwhile the vital wheat -gluten gives baked goods the elasticity and texture of white flour without the added carbs! 🙂

Ingredients:

SERVES: 33

NOTES:

  • *(YOU CAN SUB 1 TSP XANTHAN GUM + 1 TBSP ALMOND FLOUR FOR A GLUTEN-FREE VERSION)
  • ** (OPTIONAL, SEE GREEK YOGURT ADJUSTMENT(****) IF USING)
  • ***(YOU CAN SUB 1 SWEETENER FOR THE 2 IF YOU PREFER. JUST REMEMBER TRUVIA IS 3X AS SWEET AS SUGAR SO YOU MAY NEED MORE THAN 4 TBSP)
  • ****(ADD 1/2 CUP GREEK YOGURT (or sour cream) INSTEAD IF USING PROTEIN POWDER–>120g)
  • ***** (OPTIONAL, ADD 2 TBSP ALMOND MILK IF NOT USING)

Directions:

  1. Pre-heat oven to 375*F
  2. Grease 1-2 mini muffin tin pans with coconut oil (or line the pans and spray the liners with oil) (I ended up making 33).
  3. Combine all dry ingredients including sugars in a large bowl.
  4. In a separate bowl, whisk together the eggs then add the rest of the wet ingredients EXCEPT the coconut oil.
  5. Combine the wet ingredients with the dry until partially incorporated.
  6. Stir in the coconut oil until combined. *(This is a good time to taste and add additional sweetener if you are using one other than the brands listed)
  7. Fold in the chocolate chips reserving about 2 tbsp for topping.
  8. Evenly scoop the batter into each muffin tin and top each one with remaining chocolate-chips.
  9. Bake at 375* for 7-9min or until a toothpick JUST comes out clean.
  10. Cool on a wire rack, then remove gently using a knife.
  11. Store on the counter for roughly 5 days or freeze in an air-tight container for a quick snack! (I actually preferred mine cold the next day!) Enjoy!

Nutrition for 1 muffin out of 33 (includes protein powder and greek yogurt): 60 calories, 2 NET carbs, 4g fat, 3g protein & 2.5g fibre

(If using sour cream and no protein powder they will be even more keto friendly and lower in carbs!)

 

 

EASY-Keto Chocolate Peanut Butter Truffles

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Ingredients:

Directions:

1. Combine all dry ingredients in a bowl.

2. Stir in the peanut butter, vanilla extract and egg whites(or almond milk) until the dough sticks together enough to be rolled into balls.

3. Fold in the crushed peanuts.

4. Roll the dough into 10 even balls.

4. Melt the chocolate chips in a separate microwavable dish.

5. Using a spoon, roll each dough ball in the melted chocolate to coat.

6. Place on a plate lined with parchment AND sprayed/greased with pam or butter.

7. Freeze for several hours or until solid.

8. Remove from the freezer several minutes before eating, enjoy! ( You can store them in both the fridge or freezer)

Nutrition per 1/10 of recipe: 75 cals: 6F/2C(NET)/3P & 3g fibre

 

 

EASY Gluten-Free Apple Cinnamon Muffins (Low-Carb Option!)

Gluten-Free Apple Cinnamon Muffins (Low-Carb Option)Gluten-Free Apple Cinnamon Muffins: Serves 12

Delicious, sweet and soft, these muffins are super simple to make and are a perfect “healthier” dessert option!

Ingredients:

Topping:

  • 1 tbsp butter
  • 1 tbsp white sugar
  • 1-2 tbsp truvia
  • 1 tsp cinnamon

Low-Carb Version:

Ingredients:

Topping:

Directions: 

  1. Pre-heat oven to 350*.
  2. Combine all dry ingredients in a large bowl (including sugars/sweeteners).
  3. In a separate bowl whisk together the eggs, coconut oil, molasses and vanilla.
  4. Pour the wet ingredients into the dry and then add the almond milk. Stir to combine.
  5. Fold in the apple chunks and pecans if using.
  6. Grease or line(and grease the liners!) 12 muffin tins.
  7. Scoop the batter evenly into each tin and then mix up your cinnamon topping.
  8. Sprinkle your topping over each muffin and place in the oven to bake for 17-20min. (Or when a toothpick comes out clean)
  9. Cool on a wire rack before removing. Enjoy with a pat of butter while warm or freeze in an air-tight container for later!

Nutritional Info:

Gluten-Free Version: 13F/17.5C/5P & 3g fibre

Low-Carb Version: 13.5F/4C(NET)/4p & 3g fibre

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Fudgey Keto Brownie Cookies (BEST COOKIES I’VE MADE)

KETO BROWNIE COOKIES.pngThese may be ARE the best keto cookie I have made to date (and I’ve made A LOT). 

Chocolatey, rich, fudgey and delicious. The combo of a brownie and a cookie creates perfection.

This don’t take long to make and are so worth the process. If you have a nagging chocolate craving, make these cookies now and you won’t be disappointed!

Serves: 12

Ingredients:

Directions:

  1. In a medium bowl, using a hand mixer, beat together 2 tbsp butter, egg, sweeteners, vitafiber and vanilla for 2min. DSC_0134
  2. In a separate bowl, microwave your chocolate-chips and the 1 tsp of butter in 30s increments until melted.DSC_0139
  3. Beat the melted chocolate into your egg/butter mixture until smooth.DSC_0143
  4. Stir in the rest of the dry ingredients just until combined and then fold in the pecans and the final tbsp of chocolate-chips.DSC_0156
  5. Place your batter in the freezer for 7-8min and preheat your oven to 350*.

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    This is how it should look after it comes out of the freezer.
  6. Spray or grease a large baking sheet with oil.
  7. Drop the batter by heaping tbsp’s onto the cookie sheet.DSC_0196
  8. Lightly flatten each with the back of an oiled spoon.
  9. Bake for 8-10min. (The should still be a bit soft when they come out! Do not over-bake)
  10. Let the cookies sit on the tray to cool for 10-15 min before moving onto a wire rack. 
  11. Enjoy immediately or store in an air-tight container on the counter or in the freezer for a quick snack later on!DSC_0244DSC_0234DSC_0178

Notes: 

*You can choose to use unsweetened baker’s chocolate instead of the chocolate-chips mentioned, just be sure to add a bit of extra sweetener to the recipe.

**You can use 1 sweetener for the entire recipe, just take into account that truvia is 3x sweeter than regular sugar so you’ll need 3x the amount for a typical sweetener like erythritol or splenda. 

Nutrition per cookie: 8.5F/3C(NET)/2P & 5g fibre (94cals) 

 

KETO Pizza Crackers (High Protein)

pIZZAcRACKERS

I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).

These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!

I hope you enjoy them as much as I did!

Serves: 4 (about 9 crackers each)

Ingredients:

  • 1/2 cup(52g) flaxseed meal
  • 1/2 cup(56g) almond flour
  • 1/4 cup(24g) kraft parmesan (dry)
  • 1/4 tsp salt
  • 1/8 tsp xanthan gum (optional)
  • Spices: (optional) 1/8 tsp of each:  Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR  1/2 tsp Italian seasoning
  • 2 tbsp(30g) olive oil 
  • 2 tbsp(15g) mozarella cheese
  • 2 tsp(10g) cream cheese
  • 2 tsp(10g) egg whites
  • 1/2 tbsp water (or as needed)

Directions:

  1. Pre-heat oven to 400* F.
  2. Combine all dry ingredients in a bowl.DSC_0069
  3. Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.DSC_0065
  4. Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
  5. Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)DSC_0067
  6. Optional: Sprinkle the top with additional parmesan, salt and basil.
  7. Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking. DSC_0071
  8. Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).DSC_0076
  9. Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)DSC_0096DSC_0094

Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre

Fudgey Chocolate Zucchini Muffins (Keto)

Fudgey

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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(No-Bake) Keto Lemon Coconut Balls

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Ingredients:

  • 1/4 cup(60g) cream cheese
  • 1 tsp 14% sour cream
  • 2 tsp fresh lemon juice
  • zest from 1/2 a large lemon
  • 1/2 cup+2 tbsp(77g) Almond Flour
  • 2 tsp Truvia
  • 1 tbsp Splenda (or to taste)
  • 1/4 tsp vanilla extract
  • 1/16 tsp salt

Coating:

Directions:

  1.  Combine all base ingredients until a thick dough forms.
  2.  Freeze the dough for 5-7min.
  3.  Mix your coconut and sweetener on a small plate or bowl.
  4.  Remove the dough from the freezer and roll it into 10 small balls. DSC_0764
  5. Coat each ball gently in coconut until fully covered.DSC_0767
  6. Place back on a plate and freeze for 30min-1 hour.
  7. Enjoy immediately or store in the fridge or freezer (depending on the texture you prefer) in an air-tight container!

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DSC_0828Nutrition per ball: 7F/1.4C(NET)/2P & 1g fibre

My Camera: http://amzn.to/2C2Cw4H
The Nutrition scale I use: http://amzn.to/2C1xCoA

 

Gluten-Free, Dairy-Free, Apple Cinnamon Breakfast Muffins

 

Apple Cinnamon Breakfast Muffins
Recipe Type: Dessert, Snack, Breakfast
Author: Sam
Prep time:
Cook time:
Total time:
Serves: 11
Gluten-Free, filling, high-fibre muffins, perfect for a snack or a quick breakfast grab.
Described as:
-“The best muffin I ever ate”.
-“So moist, much better than the store-bought ones!.”
Ingredients

 

Instructions
  1. Pre-heat oven to 350*F.
  2. In a medium bowl, combine oat flour(or ground oats), almond flour, spices, salt, baking soda and baking powder.
  3. In a separate large bowl, whisk together sugar, Truvia and coconut oil.
  4. Next, whisk in the eggs and applesauce.
  5. Gradually add your dry mixture to the wet ingredients, whisking well to combine.
  6. Fold in the apple and almonds then spoon into a lined muffin tray.
  7. Optional. top with additional apple/almond pieces for presentation.
  8. Bake in pre-heated oven for 21-25min or until a toothpick comes out clean and the top is no longer wet to the touch.
  9. *Careful not to under-bake*
  10. Cool on a wire rack.
  11. Optional: Brush the tops with butter and sprinkle cinnamon sugar OR mix together the ingredients for the simple glaze and drizzle on top.
  12. Enjoy!
Serving size: 1 Muffin
Calories: 184, 21 Carbs, 4g protein