STarbucks pumpkin Muffins

Keto

Ingredients:

Pumpkin muffins:

• 1 cup almond flour 

• ¼ cup coconut flour 

• ⅓ cup avocado oil 

• 2 large eggs 

• 2 tsp baking powder

• 1 cup no sugar added pumpkin puree

• ½ cup sweetener of choice 

• 1 tsp pumpkin pie spice (add more if you’d like!)

• 1 tsp vanilla extract

• Pinch of salt 

Cream cheese mixture:

• 8 oz cream cheese, softened

• ¼ cup powdered sweetener 

• ½ tsp vanilla extract

• 1 egg yolk 

Directions: 

1. Preheat oven to 375F

2. In a large bowl, mix all of your dry ingredients

3. In another, add all of your wet ingredients. You want to make sure that whisk this well. 

4. Slowly incorporate your dry ingredients into your wet. 

5. Next, make your cream cheese mixture. 

6. Fill your muffin pan with liners and scoop using a spoon or ice cream scooper. You can swirl your cream cheese mixture on top or add a dollop on top. 

7. Bake for 20-25 minutes until the middle comes out clean with a toothpick. 

Nutrition:

Nutrition per serving:

• Calories - 276

• Fat - 26g

• Protein - 5g

• Total Carbs - 20g

• Net Carbs - 4g (mainly from allulose)

Keto protein energy balls ***

 Keto protein balls (yummy)

Ingredient:

3/4 C.    Vanilla whey protein powder

2/3 C      Almond butter

1/3 C       Confectioner sugar substitute

1/4 C.      Coconut flour

1/8 tsp.   Salt

2 Tbsp.   Flax or Hemp seeds

1 Tbsp.    Chia seeds

1 tsp.       Vanilla

2 Tbsp.    Coconut oil

1/4 C.       Mini chocolate chips

Mix all in a medium bowl combine til all blended in. Scoop 1" size bals place in airtight container in fridge or freezer.

Adapted from keto for beginners

Serving size 2 balls (makes 10 balls)

192 kcal

Carb 6.8g

Proteins 12.1g

Fiber 3g

Protein Pancakes

Protein pancakes 

• 1/2 cup rolled oats (50 grams)
• 1/4 cup vanilla protein powder(30 grams)* (see notes based on protein powder used)
• 1 tablespoon coconut flour
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/8 teaspoon salt
• 1/2 small-medium ripe banana(50 grams)
• 1 large egg
• 2 Tbsp Greek yogurt plain
• 1/4 cup milk * (see notes based on protein powder used)
• oil or butter for cooking

Combine wet ingredients first the. Add dry ingredients. Scoop onto buttered griddle heated to 300-325 degrees. Flip when edges begin to dry out slightly. 

• toppings: maple syrup, banana, berries, chocolate chips, nut butter…

 

5 Ingredient Keto Lava Cakes

Ingredients:

• 
  
  
  ▢ 2 oz semi sweet chocolate(55g), at least 75% cocoa solids baking chocolate or semi sweet chocolate chips
• ▢ 2 tablespoon super-fine coconut flour ***see notes
• ▢ 3 TBSP butter unsalted, plus more for greasing ramekins
• ▢ 2 eggs
• 1 tsp vanilla
• ▢ 3.5 tablespoon powdered sweetener or more, depending on the chocolate you use - see notes

INSTRUCTIONS

 

• Heat oven to 350 Fahrenheit.
• Grease 2 ramekins with butter.
• Melt the chocolate and butter and stir to combine.
• Beat your eggs well - best with a mixer.
• Add to the chocolate/butter mix together with almond flour and sweetener and stir. You'll get a dough-like consistency that is pourable.
• Pour into 2 ramekins.
• Bake 9 minutes until the top is set but still jiggly. Do not over-bake!
• Turnout onto plates and serve with a dusting of powdered sweetener and pomegranate seeds or a couple of raspberries. A mint leaf would round off the look nicely!
  
  
  Recipe altered from Sugar Free Londoner

  NOTES

  Net carbs: 2.8g per portion. 

  If you're using coarse almond flour or ground almonds, increase the amount to 1 ½ tbsp.

  Chocolate: Use the best quality you can get hold of, with a cocoa solids amount of at least 85%. I used 100% unsweetened chocolate, so added 3 ½ tablespoon sweetener.

  If you use 90% chocolate, 2 tablespoon sweetener works well. If your chocolate already contains sweetener, adjust accordingly. If you're in the US, Lily's is always a good option.

  The nutrition info is calculated using unsweetened chocolate. If you used 90% chocolate, the amount of net carbs increases to 4.7 per portion

  If you want to turn your cakes out, grease your ramekins REALLY WELL! If you are only after the taste, there's no stress - just serve in the ramekins.

  My ramekins measured 2 inch at the bottom and 3 at the top. If you want to make 1 larger portion, you might need to increase the time in the oven by 2-3 minutes.

  Do not over-bake! The top needs to be set, but jiggly. My first round of cakes baked for 12 minutes and they were firm in the middle. Don't deprive yourself of that gooey centre 🙂

  These cakes are best eaten straight out of the oven! If you leave them in the ramekins for long, they will continue to cook and set more than you might like.

  NUTRITION

  Calories: 460kcalTotal Carbohydrates: 3.4gProtein: 11.7gFat: 43.6gSaturated Fat: 24.2gPolyunsaturated Fat: 2.4gMonounsaturated Fat: 9.8gCholesterol: 246mgSodium: 74mgPotassium: 111mgFiber: 0.6gSugar: 0.4g