Light and Fluffy Low Carb Pancakes – my new go-to pancake recipe

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Even though I developed a pretty good pancake recipe a year ago (posted here), I found myself wanting pancakes that were light and fluffy like my old flour-based ones. I also wanted to make some that didn’t have xanthan gum in them (as it caused one of my family members unpleasant GI issues).

I decided to play around with my original recipe but this time, I added just a touch of coconut flour to the almond flour, and just a bit more egg. These pancakes came out amazing — so good in fact, that I made chocolate chip pancakes with the same recipe, the next morning. This recipe is for both!

 

Light, and Fluffy Low Carb Pancakes

(makes 12 x 3″ diameter pancakes)

Ingredients

1  1/4 cups almond flour
1/8 cup coconut flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1/4 tsp salt

(Optional: 40 g – 85% dark chocolate, finely chopped)

5 large eggs
1 1/2 tsp real vanilla extract (I used homemade)
1/3 cup whole milk (I used goat’s milk because that’s what I have)
1/4 cup light olive oil

Method

  1. In a medium sized bowl, put the almond and coconut flour, baking powder, , Swerve® and salt.
  2. In a smaller bowl, beat the eggs, add the milk and real vanilla extract, add oil and mix well.
  3. preheat cast iron pan to medium and while heating, mix the wet ingredients and fold into the dry ingredients.
  4. If using, toss chocolate chunks into batter and mix well.
  5. When the fry pan is hot, melt some of the butter and make 3 pancakes per pan (each 3″ in diameter)
  6.  Cover pan for a minute or two to enable pancakes to rise well and to cook inside. They will start to look a little dry around the edges.
  7. When the edges of the pancakes loose their wet look, lift off cover and gently flip each of them over and re-cover the pan until the second side finishes cooking. (I press the middle with a clean finger to see if they spring back)

Enjoy!

Macros (for 2 pancakes – without chocolate chips)

Carbs: 3 g (net) / 6 g total
Fat: 23 g
Protein: 9 g

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

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Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.
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Real Low Carb / Keto Waffles (no cheese whatsoever!)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

The latest recipe in the low carb / keto world are “chaffles” which are a mixture of whole egg and grated cheese cooked in a waffle iron.  They are really just crispy, textured cheese omelettes, not waffles! This morning, I wanted REAL waffles, and of course they were to be low carb, so I invented them by taking my tried and true 30 year old waffle recipe and subbing out what I know “works”.

Real Low Carb / Keto Waffles – makes 18 waffles

Ingredients

2 eggs, beaten
1 – 3/4 cup full fat milk (I used goat, but cow milk is fine — or for even lower carbs, one can use heavy whipping cream diluted with cold, filtered water)         
1/2 tsp real vanilla extract
1/2 cup butter, melted

2 cups sifted almond flour
1 scoop unflavoured whey isolate powder
3 tsp baking powder
1 Tbsp Truvia® sweetener (or low carb sweetener of choice)
1/2 tsp salt

Method

Preheat the waffle iron.

Melt the butter over a low heat.

Sift the almond flour into a large mixing bowl, then add the other dry ingredients.

Beat the eggs in a separate bowl then add the milk (or diluted heavy whipping cream).

Pour the melted butter into the milk and egg mixture.

This is a very important step. Let the batter rest for 10 – 15 minutes to let the nut flours absorb the moisture from the egg and milk. Rushing this step will result in waffles that are not the right texture.

When the waffle iron is hot, spray it well with coconut oil spray and add ~1/2 cup of batter to each section. Work quickly and shut the cover.  When it stops steaming excessively, open it up and check that the waffles are golden, but not brown.

Remove them from waffle iron and place them on a wire rack to allow to cool a few minutes.

Serve and enjoy!

Macros (per waffle)

Fat   16.3 g
Carbs (net) 3.3g
Protein 7.9 g
Kcals 196 calories

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchf-rd/
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Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Low Carb Dark Chocolate Chip Blackberry Muffins

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

One of my young adult sons hasn’t had muffins since we both went low carb almost 2 – 1/2 years ago, and really felt like ones with chocolate chips in them. He thought I could start with the recipe for my Low Carb Dark Chocolate Raspberry Scones but after I thought for a moment of all the recipes I have accumulated over the years, I knew the perfect one to adapt! It had lots of egg and sour cream and real butter and was a perfect ‘start’ to transform to low carb! The original recipe that I’ve had since 1998 comes from a friend of a friend of mine from New Zealand, named Syrrh.

Low Carb Dark Chocolate Chip Blackberry Muffins

Ingredients

3 cups almond flour, sifted
1 scoop of unflavoured whey isolate protein powder
1/2 cup of Truvia® sweetener (or low carb sweetener of choice)
3 eggs, beaten
3 tsp baking powder
3 Tbsp. butter, melted
1 cup full fat sour cream
1/2 cup 80% dark chocolate, cut into small chunks
12 blackberries (or ripe raspberries)

Method

Preheat oven to 360° F and line a dozen muffin tins with paper baking cups, spray well with coconut oil baking spray.

Chop up the chocolate.

Melt the butter over a low heat.

Beat the eggs in a small bowl. Measure out the sour cream.

Mix all the dry ingredients together in a medium size bowl, then add the beaten egg and sour cream.

 

 

 

 

Fold everything together with a spatula until uniformly moistened.

Add the chocolate chips.

Fold in chocolate chips until evenly distributed.

Fill each of the 12 paper lined muffin tins with batter.

Poke a hole in the center of each with a clean finger and insert a blackberry.

No need to push them down too much.

Bake in preheated 360° F oven for 20 minutes, until slightly browned on the top.

Remove the muffins from the oven, and place on a wire cooling rack for a few minutes. Turn off the oven and allow it to cool a bit.

After about 10 minutes, remove each muffin and place it on another wire cooling rack that is set over a baking sheet, then place the baking sheet with the rack of muffins in the oven (which has been turned off) for about 10 minutes, to ensure the bottoms are fully set.

Remove from the oven after 10 minutes and serve the muffins with fresh butter.

Macros

macros calculated using Chronometer software

If you would like to know how you can include this recipe and some of my other recipes that are on this website into a low-carb Meal Plan designed for you, please let me know.

You can find out information about the packages and stand-alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchf-rd/
Instagram: https://www.instagram.com/lchf_rd
Fipboard: http://flip.it/ynX-aq

Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Low Carb Mediterranean-Style Flatbread

This recipe is posted as a courtesy to those following a variety of low-carb diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Low Carb Mediterranean-Style Flatbread

Ingredients

1 -1/3 cup almond flour
1 1/2 tsp kosher salt
1 tsp baking powder

6 tbsp psyllium husk powder*
4 egg whites
½ cup hot water

Instructions

  1. *Place the whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder. This is important as using regular psyllium husk will result in the wrong texture.
  2. In the bowl of a food processor, add the almond flour, powdered psyllium powder, baking powder and salt and pulse until well mixed.
  3. Add the egg whites and hot water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
  4. Remove the dough from the food processor and then knead it a few times until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make the flat bread.
  5. Preheat a stick proof skillet to a medium-high heat. 

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1” balls.

7. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or some will stick to the plastic when you try to get it off. **If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic or parchment paper until each piece of dough is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

8. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for ~2-3 minutes then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.

9. Place on a baking rack for a few minutes to cool (if saving for later). Can be stored in a heavy duty zipper bag and refrigerated for use later.

Special thanks to Viken Basmadjian of Montreal for the recipe.


For Za’atar bread

Brush the top of each baked flatbread with a good quality extra virgin olive oil and sprinkle with a mixture of za’atar (ground thyme, sumac, salt and whole sesame seeds – that sometimes has added marjoram and oregano) and and a little extra sumac(lemony tasting ground berry of a shrub that grows in the Mediterranean and parts of the Middle East) and warm gently before eating.

 

Macros (per plain flatbread)

Energy: 255 kcals
Protein: 12.5 g
Total Carbs: 22.4 g – Fiber: 11.7 g = Net Carbs: 10.8 g
Fat: 3.3 g

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Copyright ©2019 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

 

Keto Corn-Style Tortillas

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Keto Corn-Style Tortillas

INGREDIENTS

  • 1 cup almond flour
  • 3 Tbsp coconut flour
  • 1 teaspoons xanthan gum
  • 1/4 cup powdered* psyllium husk
  • 1 Tbsp baking powder
  • 1/4 teaspoon salt
  • 2 teaspoons apple cider vinegar
  • 1 egg
  • 1 Tbsp water

INSTRUCTIONS

  1. *Place 1/4 cup of whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder.
  2. In the bowl of a food processor, add the almond flour, coconut flour, xanthan gum, powdered psyllium husk, baking powder and salt and pulse until well mixed.
  3. Add the egg, apple cider vinegar and water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
  4. Remove the dough from the food processor and then knead it as you would regular masa harina dough (the corn flour dough used to make regular corn tortillas) until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make tortillas.
  5. Preheat a stick proof skillet to a medium-high heat. 

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1” balls. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or it will break when you try to get it off the plastic). If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic* until each is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

7. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for 20 – 30 seconds (it will have the characteristic char marks!) then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.  It is very important not to overcook these or they will not be pliable and will crack when folded. Place on a baking rack for a few minutes to cool, if saving for later or keep them warm wrapped in kitchen cloth until serving.

Can be wrapped in a heavy duty zipper plastic bag and refrigerated or frozen for future use.

Macros (per tortilla)

Energy: 119.2 kcals
Protein: 4.1 g
Net Carbs: 3.8 g
Fat: 8.1 g

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Copyright ©2019 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

 

Low Carb Dark Chocolate Raspberry Scones

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

This recipe began as the result of a recipe that someone posted on Facebook for Keto Blueberry Scones.  Since had raspberries in the house, I mentioned that I would use those instead when the person who posted the recipe suggested I add stevia-sweetened chocolate chips.  Since chocolate-raspberry is one of those epic combinations but not liking stevia-sweetened anything (I find the aftertaste terrible!) I decided to chop up a piece of a 95% dark chocolate bar into small chocolate chips, and use those.  Perfection!

Low Carb Dark Chocolate Raspberry Scones

Low Carb Chocolate Raspberry Scones

Ingredients

1  1/4 cup almond flour
1/3 cup coconut flour
1/4 cup Swerve® Granulated Sweetener
1/4 tsp. sea salt
1/2 tsp. baking powder

1/4 cup coffee cream (15 % BF) *
1/4 cup heavy whipping cream (33% BF) *
2 Tbsp butter, softened
1 tsp. natural vanilla
1 egg, large, lightly beaten

1/4 cup raspberries, chopped finely
1/4 cup 95% dark chocolate, chopped finely

* Note: cream in different parts of the world is called by different names. This table should help.

Method

Preheat oven to 375° F and line a baking sheet with a piece of parchment paper.

Mix all the dry ingredients together in a medium size bowl.

Mix all the wet ingredients in a small bowl.

Fold wet ingredients into dry ingredients.

Add chocolate chunks and raspberry pieces and fold them in gently (don’t over mix).

Pat into a flat disk con the parchment paper.

Cut into 6 pieces with a large knife or a pizza cutter.

Bake at 375º for 18 minutes then remove from the oven and gently move the pieces apart from one another and return to oven until lightly golden in colour.  Don’t over bake!

Enjoy topped with a little fresh unsalted butter!

(idea based on a recipe from /www.simplefunketo.com/blog/scones)

Macros

Energy: 217 kcal
Protein: 6 g
Net Carbs: 4.2 g
Fat: 18.2 g

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Low Carb / Keto Chocolate Chip Pancakes

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

If you are looking for a super light and fluffy pancake recipe, check out this recent update to the recipe:

I’ve tried a few of the keto pancake recipes online in the search for one of my sons that adores pancakes and found they either fell apart when cooking or were gritty because they contained psyillium husk or coconut flour. Undeterred, I invented my own this morning. These are light and fluffy, turn over intact (provided you don’t try and do it too soon!) and have the texture of real pancakes! Perfect for an easy-to-make breakfast or serve as part of the popular “breakfast for dinner”, along with a side of eggs, sausage and sauteed zucchini or other veggie.

Maybe it’s just me, but I resent the ridiculous price charged for specialized unsweetened “keto” chocolate chips ($8 for a tiny bag!) so this morning I took 4 squares of an 85% dark chocolate bar (15 g of carbs) and cut it diagonally in opposing directions and made the perfect size mini chocolate chunks to put in my batter.

In minutes I made the loveliest, light and fluffy pancakes and served them to one of my sons along with a side of eggs (and even ate two mini pancakes myself and I’m not a ‘breakfast person’). The recipe and nutritional information is below.

Since I eat this way myself (and have for over 17 months!), I create recipes for myself and for my family that are so close to the originals that we really don’t miss the carb-laden ones and don’t feel deprived and I share some of my favourite recipes here on my website so that others can enjoy eating this way, too.

If you have questions about how I can help you either in-person of via Distance Consultation, please feel free to check out my services by clicking on the tab above, or send me a note using the Contact Me form on this web page.

I hope you enjoy this recipe!

Low Carb / Keto Chocolate Chip Pancakes

(makes 12 small diameter pancakes)

Ingredients

2 cups almond flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1 tsp salt
1 tsp xanthan gum

40 g – 85% dark chocolate, finely chopped

4 large eggs
1/2 cup pseudo-milk (1 part cream: 2 parts filtered water)
(+ added filtered water, if batter too thick)
1/2 oz real vanilla extract (or 1/8 tsp. fresh vanilla bean seeds)

2 tbsp butter

Method

  1. In a medium sized bowl, put the almond flour, baking powder, xanthan gum, Swerve® and salt.
  2. In a smaller bowl, beat the eggs, add the pseudo-milk and real vanilla extract (or fresh vanilla bean seeds), mix well.
  3. preheat a non-stick skillet to medium hot and while heating, mix the wet ingredients and fold into the dry ingredients.
  4. Toss chocolate chunks into batter and stir well.
  5. When the fry pan is hot, melt some of the butter and make 4 pancakes per pan (each 2″ in diameter)
  6. lower heat to medium, cover pan for a minute or two to enable pancakes to rise well and to cook inside
  7. lift off cover and when the edges of the pancakes loose their wet look, flip each of them over and recover the pan for allow the pancakes to finish cooking.
low carb / keto chocolate chip pancakes

Nutritional Information (per pancake)

Energy: 172.5 kcals
Protein: 6.4 g
Net Carbs: 2.1 g
Fat: 14.8 g

you can follow me at:

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Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

Low Carb Roti (Indian flatbread)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Low Carb Roti (Indian flatbread)

INGREDIENTS
  • 1 cup almond flour
  • 3 Tbsp coconut flour
  • 1 teaspoons xanthan gum
  • 1/8 cup psyllium fiber
  • 1 Tbsp baking powder
  • 1/4 teaspoon salt
  • 2 teaspoons apple cider vinegar
  • 1 egg
  • 1 Tbsp water
 
INSTRUCTIONS
  1. Add almond flour, coconut flour, xanthan gum, psyllium fiber, baking powder and salt to the bowl of a food processor. Pulse until well mixed.
  2. Crack in egg, pour in apple cider vinegar then the water. Pulse the food processor until the dough forms a mass then let it run 30 seconds until it forms a ball.
  3. Remove the dough from the food processor and then knead it as you would a yeast dough, until it becomes smooth. Place the dough in a clean plastic bag and let it rest for a full 10 minutes before making the roti.
  4. Preheat cast iron skillet or tawa (cast iron griddle) to a medium-high heat. You can test to see if it is hot enough by sprinkling a few water droplets on the pan.  They should “bounce” and then evaporate if its hot enough.  At the same time, it should not be smoking, either.  If it is, remove the pan from the heat until it cools off.
  5. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1” balls. Lining a tortilla press with a piece of heavy plastic*, place the ball in the press and press until it forms a good size roti (not too thin!). If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic* until each is 5-inches in diameter.

    [Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press, but this could also be used if using a rolling pin for a bit.]

  6. In the tortilla press, press one of the 1″ balls into a 5″ roti and then immediately transfer by hand onto the cast iron skillet and cook for 20 – 30 seconds (it will have the characteristic char marks!) then flip it over using a thin metal spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.  Don’t overcook or they will be dry and not pliable.

   

Keep them warm wrapped in kitchen cloth until serving.

Can be wrapped in a zipper plastic bag, separated by wax paper squares and frozen for future use.


Macros per 1 roti

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Low Carb Kaiser Buns

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

As mentioned in an earlier post, sometimes my recipes are developed out of my own need for a low carb product, and sometimes are initiated at a client’s request. The creation of a larger-size Kaiser bun which could also be used as a hamburger bun came at the request of someone that follows me on Facebook, and is a modification of the recipe I posted yesterday for Keto Yeast Rolls .

This recipe produces an ever-so-slightly denser bun that will hold up to even the juiciest burgers and wettest sandwich toppings. They have a wonderful authentic bread-like texture and the yeasty smell when baking makes the process of making them just delightful.

Low Carb Kaiser bun sandwich – with smoked chicken, Emmenthal cheese, red butter lettuce and just a hint of Dijon mustard.

There is no “eggie” taste to these because they’re made with egg white and only painted with the yolks as a wash and unlike most keto bread fare, there is no cheese in this recipe so they are suitable for those that can’t tolerate dairy.

While instant yeast doesn’t require “proofing” (activation in water), it is dissolved in lukewarm water before being added to the dry ingredients in this recipe in order to impart their hallmark yeast-taste but the bulk of the leavening action comes from the beaten egg white and vinegar.

As Kaiser Rolls or Hamburger Buns these low carb buns are delicious

These buns make lunchtime a breeze because delicious, authentic sandwiches  are possible and at only 10 g net carbs and almost 10 g of protein each, these rolls can fit into most a Meal Plans.

Below is the recipe with some pictures of the process.


Ingredients

2 1/2 cups almond flour
10 tbsp psyllium husk
3 egg whites, beaten to stiff peaks
2 tsp apple cider vinegar
3 egg yolks (for egg wash)
1 tbsp instant yeast
2 tbsp baking powder
1/2 cup lukewarm water
4 individual granules of sugar (yeast metabolize them)
1 tsp sea salt
3/4 cup of lukewarm water

2 tbsp sesame seeds


Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, baking powder and salt.

2– Dissolve the instant yeast and few grains of sugar in the 1/2 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. (Note: The yeast feed on the sugar so it doesn’t add carbs to the rolls but feel free to leave it out if you can’t have it for whatever reason).

instant yeast proofing
3– Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.
4– Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.
5– Preheat the oven to 350°F, with the baking rack in the middle.
6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of water.
7 – Beat the mixture with a stick blender until it comes together as a dough.
8 – Divide the soft ball of dough in half and roll each piece into a log and cut  into 5 equal pieces. Each ball should be the same size so that the buns bake uniformly.
9 – Wet hands with water and roll each bun into a ball and then press into a three inch flat disk and place it on a lightly greased baking sheet.
10 – Brush each roll with the egg yolk wash.
11– Sprinkle with sesame seeds.
12 – Bake at 350°F for 50 minutes then turn off the oven and leave them in for 20 minutes without opening the oven door. This is an important step to ensure the inside has that real bread-like texture.

12 – Cool on a wire rack for 10 minutes and either use or pack into a large heavy weight zippered bag, remove the air with a straw, and refrigerate or freeze for later use.

Enjoy!

If you have questions about the local or long distance low carb and keto services that I provide, please visit the “Services” tab  located above and feel free to drop me a note through the “Contact Me” form should you want additional information.

To our good health!

Joy

NOTE (February 27 2019): This Low Carb Kaiser Bun recipe makes 12 Kaisers, the size of hamburger buns. Over 3000 people have downloaded or printed it and to date I’ve only a handful of people who have had difficulties. If you run into a problem making these, please check that you included the correct ingredients in the quantity indicated, have followed the same preparation method listed here, that your yeast and baking powder are fresh and that your oven’s baking temperature was recently calibrated. I’m sorry, but outside of this advice I really can’t help with troubleshooting any baking challenges.

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Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

Keto Yeast Rolls (dairy free)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

There’s nothing like the smell of yeast bread baking — and the taste of hot dinner rolls straight from the oven defies description. Whether you slather them with fresh creamery butter or pile them high with cold meat or cheese, these dinner rolls are sure to please.

Fresh from the oven keto yeast rolls

They have a wonderfully crisp exterior and are easily slice in half, revealing their tender, moist bread-like texture.  These are real rolls!

Warm Keto yeast rolls with fresh creamery butter

There’s no “eggie” taste because they’re made with egg whites and there’s no cheese of any kind, so the rolls can be eaten “as is”,  topped with nut butter to have with coffee for breakfast or piled high with smoked chicken and Swiss cheese and eaten with a salad as a light meal.

Unsweetened nut butter makes a wonderful topping for these rolls

These are only 5 g net carbs and almost 5 g of protein each, so these little rolls pack a nutritious punch.

Mini sandwiches of smoked chicken, emmental (Swiss) cheese and a slather of real Dijon mustard with a leaf of red butter lettuce

What makes these dinner rolls very different from the standard keto fare is the smell and taste and texture of a ‘bread’ baked with yeast (although the bulk of the leavening action comes from the beaten egg white and baking powder).

I hope you enjoy these little beauties as much as I do!*

If you have questions about the remote and in-person services that I provide, please drop me a note through the “Contact Me” form located on the tab, above.

To our good health!

Joy

A larger-size Kaiser bun which is a modification of this one is posted here.

Ingredients

1 1/4 cups almond flour
5 tbsp psyllium husk
3 egg whites, beaten to stiff peaks
2 tsp apple cider vinegar
3 egg yolks (for egg wash)
2 tbsp baking powder
1 tbsp instant yeast
1/4 cup lukewarm water
4 individual granules of sugar (yeast metabolize them) — feel free to omit
1/2 tsp salt
3/4 cup of lukewarm water

1 tbsp sesame seeds

Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, salt and baking powder.
2- Dissolve the instant yeast and few grains of sugar in the 1/4 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. The yeast feed on the sugar, so don’t omit it.
3- Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.
4- Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.
5- Preheat the oven to 350°F, with the baking rack in the middle
6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of lukewarm water.
7 – Beat the mixture with a stick blender until it comes together as a dough.
8 – Divide the soft ball of dough roughly in half and cut each piece into 5, or one into 5 and the other into 6. The important thing is each ball should be the same size.
9 – Brush each roll with the egg yolk wash
10- Sprinkle with sesame seeds
11 – Bake at 350°F for 50 minutes then turn off the oven and leave them in an extra 7-8 minutes.
12 – Cool on a wire rack for 10 minutes and then enjoy!







(adapted from a recipe from Maria Emmerich, mariamindbodyhealth.com)


If you would like more information about the services I provide please have a look under the Services tab. If you have questions, please feel free to send me a note using the Contact Me form above, and I will reply as soon as I can.

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Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the “content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

Ideal Low Carb High Fat Keto Bread

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

One of the important services I provide to my clients are day-to-day meal ideas and recipes, as well as information on how to thrive living low carb in a high carb world.  After all, for any lifestyle to last it needs to be sustainable – enabling people to eat real food prepared in ways they enjoy.

Over the last several years, I have created dozens of satisfying low carb and ketogenic adaptations for well-loved recipes, only a few of which have found their way onto this web page. For the most part, my recipes come out of my own need following a low carb high fat / keto lifestyle, but some ideas have been generated by my client’s needs; such as the Ideal Low Carb Meal Replacement Shake that I posted yesterday.

One of the things my clients who follow a high fat moderate protein lifestyle needed was a low carb high fat keto bread that could be eaten “as is” with melted butter, made into a grilled cheese sandwich, or an egg and sausage breakfast sandwich, and which would hold up to being loaded with meats and cheese, slathered with mayo and eaten without falling apart. Storing and freezing the bread for later use was also essential. That recipe is below, along with the nutritional info per slice and macronutrient distribution.

What makes this bread “ideal” for those following a low carb moderate protein lifestyle because (1) that 2 slices can serve as a meal replacement on it’s own or with a salad, it is (2) low carb and high in healthy fat and (3) 2 slices have the equivalent protein found in an average meal on either a moderately low carb or ketogenic (keto) low carb diet. The ingredients are (4) available at any large chain supermarket and will (5) keep you from feeling hungry for a long time due to the type of protein and amount of fat it contains and (6) is quick to prepare. It (7) stores well in the fridge and (8) can be frozen for quick use later.

This bread is light and moist with a lovely, tender crust and can be topped with hot or cold meats or cheese and will hold up to lettuce, tomatoes and mayo, too.  It’s uses are as limitless as your imagination.

The recipe and instructions for making this bread are below as well as a few photos of serving uses.

Ingredients

  • ½ cup (125 ml) + 2 Tbsp (50 ml) unflavored whey isolate powder
  • ½ tsp. (2.5 ml) baking powder, sifted
  • ½ tsp. (2.5 ml) salt
  • 3 oz. (100 g) Parmesan cheese, finely grated
  • 3 oz. (100 g) three cheese mixture (mozzarella, provolone, parmesan), finely grated
  • 2 oz. (30 gm) full fat cream cheese, softened
  • 4 Tbsp. olive oil
  • 1 egg + 1 egg yolk

Instructions

1 – Preheat the oven to 375 °F (190 °C).


2 – In a small bowl, beat the egg and egg yolk and add the softened cream cheese.

 

 


3 – Drizzle in the olive oil as if making a salad dressing (so it is suspended in the egg / cream cheese mixture).

 

 

 


4 – Combine the dry ingredients in a medium size mixing bowl.

NOTE: The two bowls with wet and dry ingredients can be covered and refrigerated at this point and be combined and baked within minutes the following morning, for breakfast sandwiches or lunches.


When ready to bake:

5 – Pour the liquid ingredients into the dry ones.

Note: The dough will a thick batter.

 

 


6 – Using a non-stick pizza pan sprayed with cooking spray (or a regular baking sheet lined with parchment paper), pour the dough in the middle.

 

 


7 – Place a piece of wax paper or parchment paper on top of the dough and gently press outward with your fingers until you have a 10″ circle.

When you remove the wax (or parchment paper), scrape any batter sticking to it onto the dough.


8 – Bake the crust for 9-10 minutes or until golden brown.

Be careful not to over bake it or it will be too dry and crumbly.


9 – Remove the crust from the oven and let cool a few minutes before transferring to a board and cutting.

 


10 – Cut the bread in eight wedges.

 

 


Storage

The individual slices of bread can be placed in a freezer-weight zipper storage bag and placed in the fridge for the following day or frozen for later use.


Some Serving Ideas

Bread and Butter

This bread is delicious hot from the oven, slathered with butter.

Mixing up the wet and dry ingredients the night before, and storing the bowls in the refrigerator overnight makes it possible to prepare hot bread in the morning in less than 15 minutes, including clean up.


Croque Monsieur

A “croque monsieur” is a baked or fried ham and cheese sandwich. My version is made with smoked chicken.

I photographed this one before topping it with the second slice of bread, so you can see how well it holds up to grilling.


Egg and Sausage Sandwich

Topped with cheese, smoked ham (or smoked chicken) and a fresh easy-over egg makes this the most amazingly delicious egg and sausage sandwich imaginable!

 

Grilled Cheese

Who doesn’t love grilled cheese? This one has all the taste and ‘mouth-feel’ of a high carb version, without the carbs!

 

 

Nutrition Facts - per 1 slice Ideal Low Carb Keto Bread (each slice 1/8 of the bread)

Fat 16 gm
Carbohydrate 2 gm
Protein 11 gm
Energy 200 kcal

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