The only problem with Costco coconut clusters is they are FULL of sugar! Most of the coconut clusters from Costco use simple ingredients (you can also get these from Woolworths as well).

This keto coconut clusters recipe is going to show you how to replace the sugar and keep it keto-friendly!

Estimated reading time: 4 minutes

Keto Coconut Clusters Ingredients

Coconut Flakes: I used the unsweetened variety from Woolworths. They are raw and have loads of healthy fibre. Use any unsweetened raw coconut flakes you can find at your local grocery store. Unfortunately, pre-toasted flakes won’t work for this recipe.

Pepitas: Otherwise known as pumpkin seeds, I used the raw pepitas you can generally find in the baking section of your local grocery store.

Sunflower Seeds: Sunflower seeds are actually a great way to boost healthy hormones (especially for women). These are also the raw sunflower seeds that you can find in the baking section of your local store.

Chia Seeds: You can either use black or white chia seeds.

Sweetener Of Choice: I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well.

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place keto coconut clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove keto coconut clusters from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Frequently Asked Questions

What sweetener can I use?

I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well

Can I replace the pepitas or sunflower seeds in these keto coconut clusters?

You certainly can! I’d suggest using whatever nuts you have. Almonds and sesame seeds could be a great alternative.

Do I need to add chia seeds?

Chia seeds aren’t 100% necessary, but they do provide a nice flavour and texture. Feel free to leave them out if you don’t have any.

What If I only have a conventional oven?

I would cook these at 10F higher. The recipe calls for 180C (350F), so instead you would use 200C (400F) for a conventional oven (no fan).

Storage Tips

Store the keto coconut clusters once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Related Topics

• Keto Lemon Coconut Cake with Cream Cheese Icing
• No Bake Coconut Keto Bounty Bars
• Keto Cheesecake Fat Bombs
• Low Carb Granola Bars

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Keto Coconut Clusters

Keto coconut clusters are an amazingly delicious keto-friendly snack that is crunchy, dairy free and lightly sweetened. It's the perfect afternoon snack.

Course Dessert, Snack

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Low Carb / Keto, Paleo, Vegetarian

Keyword coconut clusters, keto coconut clusters

Prep Time 10 minutes

Cook Time 12 minutes

Total Time 22 minutes

Servings 18 Coconut Clusters

Calories 59kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1.5 cups unsweetened coconut flakes
• 1/2 large Egg White
• 1/8 cup pepitas
• 1/8 cup sunflower seeds
• 1 Tbsp chia seeds
• 3 Tbsp sweetener of choice I used lakanto sugar free maple syrup
• 1/4 tsp salt

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you'll want for the day, and bake the rest later).

Notes

These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later.

Be careful not to burn them, be sure to watch your oven temperature, and take out early if they look cooked before the time allocated.

Nutrition

Calories: 59kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 38mg | Potassium: 53mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg | Net Carbs: 1g

The post Keto Coconut Clusters appeared first on FatForWeightLoss.

Not only does it use minimal steps, but there is no need to separate the eggs. It’s minimal fuss, minimal washing up and maximum chocolate taste!

Be sure to read through the tips below to get the very best results. My latest top tip for the ultimate fluffiness…. use sparkling water! It’s a game-changer!

Estimated reading time: 5 minutes

Ingredients

Here is a quick overview of the ingredients you’ll need to make this cake. The exact measurements are listed in the recipe card below.

Erythritol (or any 1:1 low carb sweetener): I use SoNourished because I know their sweetener works the best, every single time.

Coconut Flour: I just use the regular brand from my local grocery store. Doesn’t have to be fancy.

Cacao Powder: I use unsweetened cacao powder.

Almond Flour: I used blanched almond flour which is usually a white colour, and relatively fine in texture.

Large Eggs: I always use the 600g free-range eggs, but feel free to use whatever eggs you can afford.

Greek Yogurt: Any greek yogurt brand is fine. I’ve actually started using the higher protein greek yogurt varieties which are popping up in Aldi and Woolworths. As long as it’s less than 5g per serve, you’re good!

Butter: Honestly, it doesn’t matter if you use salted or unsalted butter. On a keto diet, a little more salt is actually a good thing!

Sparkling Water: I use a homemade soda stream to get sparkling water, but you can also use any kind of sparkling water you have access to.

Instructions (Top Tips)

1. Ensure all the ingredients are at room temperature. This will stop things from splitting.
2. Use unsweetened sparkling water. This will make your batter super light and fluffy without needing to whisk the whites and egg yolks separately.
3. Make sure you whip the eggs for 3 minutes. This will add maximum air and ensure they are super fluffy which all contributes to the softness of this amazing Super Simple Keto Chocolate Cake 
4. Combine the batter just so. Don’t over whip to prevent a dense cake.
5. Don’t leave the cake before baking. Once the batter is added to the tin, bake straight away. Rising agents in the batter start to work straight away and the lightness will diminish if the mix is left on the side without baking.
6. Don’t overbake. Insert a skewer in the centre and it should come out pretty clean but to press will still be slightly soft. This cake will firm up once cool so try not to overcook it.
7. Once removed from the oven, allow to cool slightly then remove from the tin sides and place on a wire rack to fully cool and firm up. If you leave it in the tin for an hour it will cook more from the heat of the tin.
8. Whip the cream for the frosting just under stiff. You want it slightly fluid or it will be too hard to spread.

Frequently Asked Questions

What can I use instead of almond flour?

If you are allergic to nuts, then sesame seed flour is a perfect substitute! Simply use 1.5 cups of sesame seed flour to replace the 1.5 cups of almond flour (1:1 ratio)

What sweetener can I use instead of erythritol?

There are plenty of keto-friendly sweeteners to choose from. If you want to use liquid stevia, I would use 2/3rd of a teaspoon (1tsp liquid stevia = 1 cup erythritol).

If you wanted to use another type of keto sweetener, simply substitute according to the sweetness of real sugar, and use 2/3rds of that amount.

Can I use baking soda?

Generally speaking, you can use baking soda, but you only need 1/4th of the amount. I would only use 1/2 tsp of baking soda as a replacement.

Can I leave out the sparkling water?

Yes, you definitely can, however, it’s not going to be quite as light and fluffy. Keep this in mind.

Storing Leftovers

Storing this cake is easy! Simply store the leftover cake covered (or in a container) in the fridge for up to 5 days. You can also freeze this cake in separate slices for up to 2 months.

Other Keto Chocolate Recipes

• Keto Flourless Chocolate Cake
• Keto Chocolate Mug Cake
• Keto Chocolate Chip Muffins – Best Keto Low Carb Snack
• Keto Chocolate Chip Cookies – Best Low Carb Super Soft Cookies

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Keto Chocolate Cake

Say hello to your new best friend! This KetoChocolate Cake is not only super simple to make, it’s so light and fluffy you’ll be hard pressed to think it’s not made with flour.

Not only does it use minimal steps, there’s no need to whip the egg yolks and white separately, so less washing up! Bonus, right guys?

Course Dessert

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto cake, keto chocolate cake

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 12 Slices

Calories 260kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

BASE

• 2/3 cup Erythritol (SoNourished) 130g
• 3 tbsp coconut flour 24g
• 1/2 cup cacao 43g
• 1.5 cups almond flour 150g
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• Good pinch salt approx 1/6 tsp
• 4 large eggs
• 1/4 cup greek yoghurt 60g (full fat)
• 1 tsp vanilla extract
• 60 g butter melted
• 1/3 cup sparkling water

FROSTING

• 3/4 cup cream cheese
• 2/3 cup heavy cream
• 1/4 cup cacao 22g
• 1/4 cup Powdered Erythritol (SoNourished) or to taste
• 1/2 tsp vanilla extract

Instructions

• Preheat the oven to 356F / 180C / 160 fan. Generously grease 20 x 7 cm round loose bottomed non-stick baking tin with butter.
• Mix all the dry ingredients together in a bowl (sweetener, coconut flour, cacao, almond flour, baking powder, bicarb of soda and salt).
  3 tbsp coconut flour, 1/2 cup cacao, 1.5 cups almond flour, 2 tsp baking powder, 1 tsp bicarbonate of soda, Good pinch salt, 2/3 cup Erythritol (SoNourished)
  
• In a clean mixing bowl, using and electric whisk the eggs for 3 minutes until pale and fluffy. NOTE: please ensuer you mix for this amount of time as it’s vital for the lightness of the cake.
  4 large eggs
  
• Add the yoghurt, vanilla and butter and mix to combine. Add dry to wet and mix and whisk with your electric whisk, adding the sparkling water a little at a time until a nice thick batter forms.
  1/4 cup greek yoghurt, 1 tsp vanilla extract, 60 g butter, 1/3 cup sparkling water
  
• Spoon the Keto Chocolate Cake batter into your greased baking tin and bake for about 45 – 50 minutes. Loosely cover the cake with a sheet of tin foil (don’t seal the edges to the tin) after about 30 minutes or until you can insert and remove a skewer without any crumbs sticking. Adding the tin foil will stop the top burning. Do not over bake as it will firm up as it cools. It should have a little softness in the centre.
  
• Allow to cool in the pan for 10 minutes then transfer to a wire rack to fully cool and firm up.

FROSTING

• Add the heavy cream to a mixing bowl. Whisk using an electric whisk until thick but still fluid. It should not be stiff peaks or will be too thick to spread.
  2/3 cup heavy cream
  
• Add the rest of the frosting ingredients and combine with a spatula. Adjust the sweetness to taste.
  1/4 cup cacao, 1/4 cup Powdered Erythritol (SoNourished), 1/2 tsp vanilla extract, 3/4 cup cream cheese
  

Video

Notes

Ensure all the ingredients are at room temperature.

This will stop things from splitting.

Use unsweetened sparkling water

This will make your batter super light and fluffy without needing to whisk the whites and egg yolks separately.

Make sure you whip the eggs for 3 minutes

This will add maximum air and ensure they are super fluffy which all contributes to the softness of this amazing Super Simple Keto Chocolate Cake 

Combine the batter just so

Don’t over whip to prevent a dense cake.

Don’t leave the cake before baking

Once the batter is added to the tin, bake straight away. Rising agents in the batter start to work straight away and the lightness will diminish if the mix is left on the side without baking.

Don’t overbake.

Insert a skewer in the centre and it should come out pretty clean but to press will still be slightly soft. This cake will firm up once cool so try not to overcook it.

Once removed from the oven, allow to cool slightly then remove from the tin sides and place on a wire rack to fully cool and firm up. If you leave it in the tin for an hour it will cook more from the heat of the tin.

Whip the cream for the frosting just under stiff.

You want it slightly fluid or it will be too hard to spread.

Nutrition

Serving: 1Slice | Calories: 260kcal | Carbohydrates: 8g | Protein: 8g | Fat: 24g | Saturated Fat: 11g | Sodium: 284mg | Potassium: 234mg | Fiber: 4g | Net Carbs: 4g

The post Keto Chocolate Cake appeared first on FatForWeightLoss.

Make Low Carb Bread Using Egg Whites

I have been working with clients wanting to lose weight using a low carb/keto approach. During this time, I’ve found that my almond flour keto bread has too much fat to be helpful to my clients anymore.

In my opinion, being able to add butter, mayonnaise, butter or cheese to a sandwich makes it a little more interesting, keeping keto sustainable long term.

This made me think, maybe I could take my cloud bread recipe and just make a loaf from that recipe. I wanted to keep it simple, using ingredients you can purchase from your grocery store. Always using ingredients you have to purchase online just makes everyone frustrated.

There are a few similar recipes around which utilise different ingredients. Everything from sour cream (sugarfreemom) to Alulose (Maria Emmerich).

Whilst these recipes are great (and you should definitely follow both Brenda and Maria as they are fantastic recipe developers) adding sour cream means you can’t add other delicious fats.

Also, allulose is what’s called a “rare sugar”, and when made commercially, manufacturers use enzymes to convert fructose from corn and other plants into allulose. Not exactly what I call health food.

This bread is made with only 3 ingredients. Egg whites, whey protein powder and cream of Tartar. All available at your local grocery store.

Does this bread taste eggy?

You’d think that so much egg white would make the whole house smell like eggs… I’ve made this recipe a lot recently, and there is no eggy smell whatsoever.

The only time you might encounter an eggy smell when baking this recipe is if you have the oven turned up too high (causing a burning smell) – which also happens in the toaster if the bread gets too close to the heating elements.

Where do you buy egg whites?

You can purchase egg whites in the egg section at your grocery store. Thanks to all the low-fat diets, buying plain egg whites is actually pretty easy.

This brand is available at both Coles and Woolworths. There is also a free-range version of the same product which is in a green coloured container.

Where do you buy protein powder?

You can use any whey protein powder you like, but I find this one works the best. It is unflavoured, and it’s in the health food section at coles.

How to make keto cloud bread loaf

1. Preheat your fan forced oven to 160C (320F).
2. In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
3. Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
4. Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
5. Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
6. Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
7. Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
8. These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

What to do with egg yolks if using separated whole eggs?

If you are just using regular eggs, keep the egg yolks! They work really well when making recipes such as:

• Keto Mayonnaise – Homemade Keto Recipes
• Keto Custard
• Low Carb Eggnog

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

What are the macros for this keto cloud bread loaf recipe?

Per slice, this bread has a total of:

• 50cals
• 10g protein
• 1g fat
• 1g total carbs

Compared to my keto almond flour bread, this has substantially less fat, which means you can add fats on top, like nut butter, mayonnaise, avocado or butter.

Other Keto-Friendly Bread Recipes

• Keto Bread
• Keto Coconut Bread
• Nut Free Keto Bread
• Keto Cloud Bread (Oopsie Bread Rolls)

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Keto Cloud Bread Loaf

Trying to go keto, but having a craving for bread, or need a quick sandwich for lunch? This keto cloud bread loaf is a keto bread recipe made using egg whites and protein powder and tastes just like real white bread.

Course Dinner, Lunch, Snack

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto bread egg whites, keto cloud bread loaf

Prep Time 15 minutes

Cook Time 30 minutes

Resting Time 20 minutes

Total Time 1 hour 5 minutes

Servings 10 Slices

Calories 50kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Bread Loaf Tin

Ingredients

• 350 ml egg whites or egg whites from 12 large eggs – 12 floz
• 60 g whey protein powder 2 scoops, unflavoured – 2 oz
• 1/2 tsp Cream of Tartar
• butter for greasing the pan

Instructions

• Preheat your convection (fan forced) oven to 160C (320F).
• In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
• Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
• Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
• Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
• Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
• Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
• These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

Video

Notes

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

Need it to be 100% Dairy-Free?

There is very little dairy in whey protein isolate, however, if you need it to be 100% dairy-free, you can also use egg protein powder with the exact same results.

What If I Don’t Have A Convection Oven?

Simply adjust to cooking temperature to 180C (350F)

Nutrition

Serving: 1slice | Calories: 50kcal | Carbohydrates: 1g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 92mg | Potassium: 100mg | Sugar: 1g | Vitamin A: 16IU | Calcium: 23mg | Iron: 1mg | Net Carbs: 0.01g

The post Keto Cloud Bread Loaf appeared first on FatForWeightLoss.

What Ingredients Make Roasted Brussels Sprouts Taste Amazing?

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Do Capers Go Well With Brussels Sprouts?

Cruciferous vegetables cry out for salt and zing, which is why cabbage, salt and vinegar go so well together.

This roasted brussels sprouts flavour combination is inspired by the Flavour Matrix (affiliate link), which is a book that can help you pair seemingly unknown foods together for the ultimate combination of flavours (working on the science as to why certain flavours taste good, then extrapolating on that a little).

How To Roast Brussels Sprouts In The Oven

Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a fan-forced oven to 200 C (400 F).

If you want the roasted brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.

Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.

Roast brussels sprouts in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.

Remove from the oven and allow to cool for 5 minutes before serving.

Keto Sheet Pan Dinners

This roasted brussels sprouts recipe is out of my Keto Sheet Pan Dinners cookbook!

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes You May Like

• Creamy Keto Slaw
• Au Gratin Cauliflower (Keto Friendly)
• Thyme Butter Basted Rib Eye Keto Recipe
• Oven Baked Pork Chops with Garlic and Fennel
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese

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Roasted Brussels Sprouts with Capers and Butter

Course Dinner, Salad, Side Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, sugar free, Vegetarian, Whole 30

Keyword roasted brussels sprouts

Prep Time 10 minutes

Cook Time 35 minutes

Resting time 5 minutes

Total Time 50 minutes

Servings 4 servings

Calories 104kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• 15-inch X 10-inch (38 cm X 25 cm) baking sheet

Ingredients

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper**. Preheat a fan forced oven to 200 C (400 F).
• Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.
• Roast in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.
• Remove from the oven and allow to cool for 5 minutes before serving.

Notes

• This recipe will keep in the fridge for up to 4 days or in the freezer for up to 2 months.
• If you want the Brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.
• Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Nutrition

Serving: 1cup | Calories: 104kcal | Carbohydrates: 10g | Protein: 4g | Fat: 6g | Fiber: 4g | Net Carbs: 6g

The post Roasted Brussels Sprouts with Capers and Butter appeared first on FatForWeightLoss.

Keto Baked Feta Pasta Tiktok

Making pasta sauce from scratch can be confusing, but it always tastes so much better.

This recipe uses the ultimate TikTok hack by placing all the sauce ingredients into a baking dish along with some feta cheese, and simply baking until it’s done (kinda like a baked feta psiti).

You could bake this in a dish like in the picture above, or you could double the recipe and bake it in a large square dish (or even a dutch oven without the lid).

If the recipe gets any large than just for two servings, try mashing the tomato, feta and garlic with a potato masher. This might make your life a little easier!

Keto Pasta Alternatives Australia

There are a few different types of keto pasta alternatives available in Australia. Here are some of my favourites:

• Konjac Noodles (super lo-cal) – This one typically looks just like real noodles, but doesn’t really taste like real noodles. If you’re going for looks, then this pasta will likely be the one to pick.
• Black Bean Fettuccini – Slendier is a brand that uses black beans, and creates a really delicious fettuccini. I love the taste of these noodles and tend to prefer them over the konjac noodles.
• Eggplant Noodles – Are a great option, but tend to be watery and hard to cut. If you’re going for ease, I wouldn’t recommend these.
• Zucchini Noodles – Again, can be watery but are often a simple replacement for keto pasta alternatives if you live in a rural area.

Related Recipes

• Keto Carbonara Pasta
• Pumpkin and Sage Gnocchi
• Eggplant Lasagna
• Keto Noodles

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Keto Baked Feta Pasta

Course Dinner, Main Course, Main Dish, Snack

Cuisine American, Australian, Italian

Keyword keto baked feta pasta, keto pasta, tiktok viral pasta

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 2 servings

Calories 212kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 200 g cherry tomatoes or perino tomatoes
• 100 g feta cheese or white danish style cheese
• 1 Tbsp olive oil
• 1/2 tsp salt and pepper
• 1 tsp dired chili or harissa spice mix
• 3 cloves garlic reduce if you like a mild garlic flavour
• 1 packet keto alternative noodles slendier or konjack noodles
• grated parmesan cheese to serve

Instructions

• Preheat your fan-forced oven to 200C (400F) (220C or 420F if non fan forced)
• Into a medium baking tray, place the tomatoes, and cover with 1/2 the olive oil. Mix until well combined.
  
• Add the salt, pepper, and dried chili (I used harrissa spice mix which is also fantastic). Mix until well coated.
  
• Make a gap between the tomatoes, and place the feta cheese into the middle. Place the remaining olive oil over the cheese along with the garlic, and place into the oven for 20 minutes.
  
• Cook 4 servings of the pasta of your choice according to the direction. If using the black bean fetttechini, boil a pot of water and cook for 7 minutes or until your desired tecture. Drain and set aside.
• Remove the baked feta and tomato dish from the oven, and using two forks press mixture together until it's all well combined.
  
• Place the cooked pasta into the baked feta dish, and mix until the pasta is well coated in the cheese tomato sauce. Serve with a sprinkle of parmesah cheese
  

Nutrition

Serving: 1Serving (half full recipe) | Calories: 212kcal | Carbohydrates: 6g | Protein: 8g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 45mg | Sodium: 1151mg | Potassium: 249mg | Fiber: 1g | Sugar: 5g | Vitamin A: 700IU | Vitamin C: 23mg | Calcium: 258mg | Iron: 1mg | Net Carbs: 5g

The post Keto Baked Feta Pasta (TikTok Pasta Recipe) appeared first on FatForWeightLoss.

Estimated reading time: 3 minutes

Using a microwave usually gives you the best results when making mug cakes, as it gives you more rise, which results in a fluffy texture which doesn’t translate to an oven baked mug cake using similar ingredients.

I’m assuming if you’re looking for a mug cake, you know what it is, but a typical mug cake is as simple as it sounds… a cake in a mug! (see more)

How Many Carbs In A Keto Chocolate Mug Cake?

This recipe contains 8.5g net carbs per serving, or 18g total carbs.

Generally, I advise most people to be tracking 40g total carbs at least to start with, so this should definitely fit within your macros.

However, if you are tracking 20g net carbs, you could cut the carbs down by 1.4g so each serve is 7.2g you can omit the chocolate chips… but they are nice and add that special bit of chocolate goo!

Let’s make a Keto Mug Brownie!

You’ll Need:

• Almond Flour (you could use coconut flour, but I would prefer you use sesame seed flour for a nut-free option)
• Erythritol (or liquid stevia) – I’d use 1/4 tsp of liquid stevia if replacing for erythritol (also giving it less total carbs)
• Raw cacao powder (for that rich chocolate taste)
• baking powder AND baking soda
• Sugar free chocolate chips (optional but definitely worth it)
• Butter
• Egg
• Yogurt (or ice cream)
• Vanilla Extract
• Almond Milk
• Pinch of salt.

If you wanted to simplify this recipe, simply use eggs, almond flour and butter, and experiment as you like!

Best served with keto ice cream, whipped cream, yoghurt or coconut yogurt.

Start by microwaving the keto chocolate Mug Cakes for 90 seconds on high, up to 110 seconds depending on how soft you like them.

If you don’t have a microwave you can bake in a preheated oven (350F / 180C / 160 fan) for about 15 minutes or until you can insert and remove a skewer without crumbs sticking. Make sure your mug / ramekin is oven safe and there is plenty of space for the batter to rise.

Related Recipes

• Keto Cheesecake No Bake
• Keto Lemon Coconut Cake with Cream Cheese Icing
• Keto Cheesecake Bites
• No-Churn Keto Ice Cream
• Keto Chocolate Chip Muffins

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Keto Chocolate Mug Cake

Love chocolate cake but don’t have the time to make a big one? These Keto Chocolate Cakes In A Mugare perfect if you want a single serve treat that’s ready in 5 minutes flat.

Course Dessert, Snack

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto chocolate mug cake, keto mug brownie

Prep Time 3 minutes

Cook Time 1 minute

Total Time 4 minutes

Servings 1 Serving

Calories 486kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 6 tbsp almond flour 36g (from coles or woolworths)
• 2 tbsp Erythritol (SoNourished) Natvia is the best erythritol brand in Australia
• 1.5 tbsp raw cacao 8g
• 1/4 tsp baking powder
• 1 Pinch baking soda under 1/8 tsp
• 10 g sugar free chocolate chips or lindt 90 chocolate cut into small chunks
• 1 tbsp butter or coconut oil (melted) (DF)
• 1 large egg
• 1 tbsp greek yoghurt or coconut yoghurt DF OR ice cream
• 1/4 tsp vanilla extract
• 1 tbsp almond milk
• Pinch of salt

Instructions

• Place all the dry ingredients in a mug. Mix with a spoon to combine.
  
• Add the wet. Mix with a spoon to combine.
  
• Microwave for about 90 seconds on high (or up to 110 if you prefer them less soft). Mine took 90 seconds and was perfect. They firm up as they cool as well so try not to overcook.
  
• Allow to cool slightly and top with keto ice cream, whipped cream, yoghurt or coconut yoghurt (DF).
  

Notes

For dairy free, replace the yoghurt and butter with coconut yoghurt and coconut oil.

For egg free, replace the egg with 1 tbsp of flax meal soaked for 5 minutes in 2.5 tbsp of water.

Start by microwaving the keto chocolate Mug Cakes for 90 seconds on high, up to 110 seconds depending on how soft you like them.

If you don’t have a microwave you can bake in a preheated oven (350F / 180C / 160 fan) for about 15 minutes or until you can insert and remove a skewer without crumbs sticking. Make sure your mug/ramekin is oven safe and there is plenty of space for the batter to rise.

Nutrition

Serving: 1serving | Calories: 486kcal | Carbohydrates: 18g | Protein: 17.8g | Fat: 40g | Fiber: 9.5g | Net Carbs: 8.5g

The post Keto Chocolate Mug Cake appeared first on FatForWeightLoss.

Estimated reading time: 8 minutes

Most keto bread recipes can taste very eggy or crumble easily. Amazingly, this bread has little to no eggy taste. Best of all, it actually holds together and works for sandwiches and toasties just like wheat bread.

This post is very detailed, so feel free to skip to the section that suits you best using the table of contents below:

How to Make Amazing Keto Bread Every Time

There are two ways you can make this bread.

1. The Simple Way  OR
2. The Keto Bakers Way (The steps are outlined below)

If you just want the simple way,  jump straight to the recipe. If you have chosen the keto bakers way, let me show you some easy tips that will help you make the perfect bread every time.

Pro Tip: I use this loaf tin for perfect bread every time. (Amazon link) Otherwise, any 8″X4″ (20 cm x 10 cm) tin will work.

Low Carb Bread Baking Tips

Please make sure your eggs are at room temperature before you attempt this recipe. This will reduce the likelihood of the bread tasting eggy. If you keep your eggs in the fridge, no worries. Just pop them into a bowl of hot tap water for 3 minutes.

I like to use a magic whisk (pictured below) because it’s much easier than pulling out the electric mixer. Don’t worry if you don’t have one. I just find it easier.

Butter and Coconut Oil

If your butter is already at room temperature, skip this step. If you keep your butter in the fridge, then this step is for you!

Cut the butter up and place in a small saucepan over low heat. As soon as you see the butter begin to melt, take it off the heat and just let it sit. You don’t want the butter to be hot, because this might cook the eggs when you combine them.

Add the coconut oil once the butter has melted. (Use refined coconut oil if you don’t like the taste of coconut). Once the butter and coconut oil are melted,  slowly stream into the eggs while mixing on low.

Which Butter Should You Use?

You can use anything, but grass-fed butter is the best. If you want to know more about the different types of butter, you can read my guide on butter for some clarification.

Dry Ingredients

Mix the almond flour with the xanthan gum, baking powder and salt together in a small bowl until well combined. Little by little, add to the egg mixture until very thick.

Oven Tips

Set your fan-forced oven to 180 C (355 F) and wait till it’s fully heated.  If you have a convection oven, drop the temperature by 5 C (20 F). If you are using a glass loaf pan, also reduce the temperature. (Glass retains heat longer).

Make sure to line your baking pan with baking paper if you are not using a silicone tray. Smooth out the top surface of the bread with a spatula or bowl scraper. This helps keep the bread together whilst in the oven.

I always set my timer for 10 minutes less than the recipe’s time because all ovens are different. Once small cracks appear on the top and the bread turns a golden brown colour, test with a toothpick or bamboo skewer right into the centre of the bread.  If it comes out clean, the bread is done. If not, you can bake an extra 10 minutes before checking it again.

Cooling Tips

Let the bread cool on a cooling rack so that all the sides cool equally. Cooling it on a bread rack will significantly reduce the eggy taste also. Sometimes if you let the bread sit on a normal bench top or chopping board, the bottom section of the bread will turn a different colour.

*Special mention to one of my Facebook readers for suggesting some of these easy keto bread baking tips.*

Frequently Asked Questions

What Is Keto bread?

Keto bread is a mixture of almond flour (or coconut flour), eggs, healthy fats and xanthan gum. It resembles normal wheat bread in texture but has about 20 times fewer carbs than regular bread.

How Many Servings Are In This Loaf?

For those who are confused about the serving size, the bread should make 16 slices, and the nutritional information is for 1 slice only. In simple terms, 1 slice = 1 serving. The whole loaf makes 16 servings total.

Can This Keto Bread Be Made Dairy Free?

Yes, just add 1/2 cup olive oil instead of butter. This will give you a very similar result.

I Don’t Have Xanthan Gum. What Can I Use Instead?

Xanthan gum is a binding agent that stops the bread from crumbling so it slices like traditional wheat bread. However, if you don’t have xanthan gum, you have a few options to replace it:

• Gelatine Powder – Use 1 teaspoon
• Guar Gum – Use 1 teaspoon
• Ground Chia Seeds – Use 1 Tablespoon
• Psyllium Husk Powder – Use 1 Tablespoon
• Omit Xanthan Gum – Still gets a good result.

See the different options in the image below:

If I Am Allergic To Almonds, Can I Use Coconut Flour Instead?

Instead of adding 2 cups of almond flour, add 1/2 cup of coconut flour. Despite the lower amount of coconut flour, the result will be very similar to using almond flour, as it is much more absorbable than almond flour. Alternatively, you can view my coconut bread here: Keto Coconut Flour Bread

Examples Of Other Flour That Works Well With Keto Bread

Here is a recipe for nut-free keto bread:

• Keto Coconut Flour Bread
• Keto Sesame Seed Flour Bread
• Instant Sesame Seed Flour Bread
• Keto Cloud Bread Loaf
• Keto Naan Bread
• Keto White Bread

The image below shows mini loaves made with alternate flours.

How Do I Store Keto Bread?

I usually slice it up, then place the sliced pieces into 2 plastic containers.  Keep 1 container in the fridge and 1 container in the freezer for next week.

How Many Carbs Are In Keto Bread?

This ketogenic bread recipe only has 1 g of net carbs. Net carbs are total carbs minus fibre. If you want to know more about net carbs, read my full breakdown here.

How Many Calories Are In Keto Bread?

Each bread slice contains 165 calories. This is higher than regular bread, but only because it contains a large amount of healthy butter and coconut oil.

Almond Flour Bread Machine Recipe

Here are some tips when it comes to making this almond flour bread in a bread machine:

1. Mix the ingredients in a bowl before adding to the bread maker
2. Set the loaf size to medium.
3. Set the crust to light.
4. Use the regular quick bake setting.

Here is a picture of what this bread looks like when made with a bread maker:

Fear Not: Most Popular Keto Bread Recipe!

Low carb bread is very popular in the world of ketogenic bread and most people are happy there is a keto alternative to regular bread. The popular food blog website, The Kitchn, rated it the best keto bread on the Internet. It’s also suitable for diabetics and the Atkins diet.

Free Keto Bread eBook

If you enjoyed this recipe, you can download my free keto bread book that takes you through all the popular keto bread recipes in an easy-to-read PDF that can be accessed on your phone and at home.

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Keto Bread

Finding it hard to give up bread? This keto bread will make your life much easier, as it can be used for sandwiches and is perfect for toast.

Course Breakfast, Lunch, Snack

Cuisine Gluten Free, Low Carb / Keto, Paleo, Vegetarian

Keyword keto bread, low carb bread

Prep Time 15 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 16 Slices

Calories 165kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Loaf Tin

Ingredients

• 7 Large Eggs (50g / 1.7 oz each)
• 3.5 oz Butter melted (100 g / 1/2 cup)
• 1 oz Coconut Oil (30 g / 2 Tbsp)
• 7 oz Almond Flour (200 g / 2 Cups)
• 1 teaspoon baking powder (5g / 0.2 oz)
• 1/2 teaspoon xanthan gum (2g)
• 1/2 teaspoon Salt (2g)

US Customary – Metric

Instructions

• Preheat the oven to 180 C (355 F).
• Put the eggs in a bowl and beat on high for 1 to 2 minutes.
• Add the melted butter and coconut oil, and beat until smooth.
• Add the almond flour, baking powder, xanthan gum and salt, and beat until combined and thick.
• Scrape into an 8-inch X 4-inch (20 cm x 10 cm) loaf pan lined with baking paper.
• Bake for 45 minutes or until a skewer comes out of the middle clean.
• Slice into 16 thin slices and store in an airtight container in the fridge for up to 7 days or up to 1 month in the freezer.

Video

Notes

Keto Bakers Expert Tips

• Please make sure your eggs are at room temperature before you attempt this recipe. This will reduce the likelihood of the bread tasting eggy.
• Use room temperature butter
• If you have a convection oven, drop the temperature by 5 C (20 F). If you are using a glass loaf pan, also reduce the temperature.
• Cooling it on a bread rack will significantly reduce the eggy taste.

I Don’t Have Xanthan Gum, What Can I Use Instead?

• Gelatine Powder – Use 1 teaspoon
• Guar Gum – Use 1 teaspoon
• Ground Chia Seeds – Use 1 Tablespoon
• Psyllium Husk Powder – Use 1 Tablespoon

How Do I Store Keto Bread?

I usually slice it up, then place the sliced pieces into 2 plastic containers. Keep 1 container in the fridge and 1 container in the freezer for next week.

Can I Make This In A Bread Machine?

Yes, please read full post on website for details.

Nutrition

Serving: 1slice | Calories: 165kcal | Carbohydrates: 3g | Protein: 6g | Fat: 15g | Saturated Fat: 4.8g | Fiber: 1.5g | Net Carbs: 1.5g

The post Keto Bread appeared first on FatForWeightLoss.

Keto Granola is just another way of saying Keto muesli. As a kid, my favorite breakfast was muesli with milk and a banana. Whilst I could still have this if I wasn’t following a ketogenic diet, you’d have to question how much sugar store-bought bought muesli. (way too much for the ketogenic diet).

How To Make Low Carb Keto Granola

As a dedicated recipe creator, I’ve been trying to up my game so that its easier for you to see how its made, without even reading the methods. How great is that? So that’s exactly how this next little section will proceed.

You have two options when making this keto granola recipe. Firstly, if you have a food processor, just blitz all the ingredients and they should be mixed pretty well (still keep them chunky).

However, if you don’t have one then simply chop all the nuts into at least 4-5 pieces. Adding all the mixed nuts and seeds to a bowl helps mix them through, whilst making sure there are no HUGE pieces still in the mix that you’ve forgotten to chop up.

This photo explains when you mix all the ingredients together with the sugar-free maple syrup. It should look slightly wet, but nothing should be dripping. You’ll want it to clump together, but not become keto granola cake…

Grab a baking sheet and place some parchment paper down like above. You’ll want to spread it out so that the keto granola can get maximum airtime in the oven without burning.

I cannot stress enough how quickly this recipe can burn if you’ve turned your back on it. Please make sure that your keto diet granola doesn’t burn! The easiest way is to set the timer for 5-10 mins and mix the ingredients each time you pull it out. The edges will crisp up, but the center might still be wet.

How Do I Store Keto Granola?

I love storing things in glass jars. They are reusable and don’t leach plastic all through your beautiful recipe. As you can see, I’ve just made a cone shape from a piece of paper to help funnel the keto granola into the jar. It’s as simple as that!

Final Thoughts

This recipe will feed 1 person for a whole week, or two people for a whole week if you switch it up between eggs and granola clusters.

This means that you’ll be able to make a big batch on Sunday and have a super quick breakfast recipe for during the week when getting the kids ready is more important.

Of course, this keto granola is homemade. Store-bought granola can be very expensive because it contains many expensive ingredients that then need to be “marked up” for profit. You’re saving yourself money, plus you’re getting the best ingredients possible. Win-Win.

You could also add 1 – 2 tablespoons of cocoa powder to make this into a Keto Chocolate Granola. YUM!

Related Recipes

Keto Gingerbread Granola

Keto Matcha Chia Seed Pudding

Keto Blueberry Cobbler

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Keto Granola

Keto Granola is honestly one of the most exciting recipes on this blog so far, why? because it honestly tastes like normal granola... It's crunchy, it's semi-sweet and it goes perfectly with some homemade keto yogurt and berries. This means that you have now found a perfect recipe for days when you don't want to eat eggs!

Course Breakfast

Cuisine Dairy Free, Gluten Free, Low Carb / Keto, Vegetarian

Keyword keto granola

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 10 Servings

Calories 391kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 3/4 Cup Almonds Chopped
• 1 Cup Walnuts Chopped
• 1/2 Cup Sunflower Seeds Chopped
• 1/4 Cup Almond Flakes Chopped
• 1 Tbsp Chia Seeds
• 1 Tbsp Flax Seeds
• 1/2 Cup Almond Flour
• 1/2 Cup Desiccated Coconut
• 1 Large Egg
• 1/3 Cup Butter Melted
• 1/4 Cup MCT Oil
• 1/4 Cup Sugar Free Maple Syrup

Instructions

• Preheat your oven to 180C (360F). Chop all the seeds and nuts into around 4 - 5 pieces each where possible (or pulse 12 times in a food processor). Place into a large bowl.
  
• Add the rest of the ingredients into the bowl, and mix around.
  
• On a baking tray with parchment paper, place the granola out into a flat even layer. Place in the oven for 15 mins.
  
• Once the timer goes off, pull it out and mix all the ingedients around, making sure that the edges don't burn. Keep putting it in the oven in 5 to 10 min intervals so that the mixture doesn't burn.
  
• 30 mins should be enough to make this granola crunchy, but depending on your oven it might be more or less, so please keep an eye on it. It should turn a golden brown all over.
  

Video

Notes

I cannot stress enough how quickly this recipe can burn if you've turned your back on it. Please make sure that your keto diet granola doesn't burn!

The easiest way is to set the timer for 5-10 mins and mix the ingredients each time you pull it out. The edges will crisp up, but the centre might still be wet.

Nutrition

Serving: 0.5cup | Calories: 391kcal | Carbohydrates: 13g | Protein: 9g | Fat: 31g | Saturated Fat: 13g | Cholesterol: 35mg | Sodium: 75mg | Potassium: 239mg | Fiber: 5g | Sugar: 4g | Vitamin A: 216IU | Vitamin C: 1mg | Calcium: 82mg | Iron: 2mg | Net Carbs: 8g

The post Keto Granola Crunchy Breakfast Cereal appeared first on FatForWeightLoss.

Roasting the pumpkin first is my top tip to making this soup THE BEST Low Carb Pumpkin Soup ever… and butter… because let’s face it, it makes everything taste so good!

Dairy-Free Keto Pumpkin Soup

If you’re dairy-free you can, of course, use olive oil and it’s still super tasty.

How Much Pumpkin Can You Have On Keto?

This will depend a lot on your personal carb threshold, how many carbs you’ve also eaten on a particular day in combination with this recipe.

However, if you’re someone who eats two meals per day, and you are tracking net carbs, and your net card threshold is 20 grams per day, then this recipe will be PERFECT for you!

If you’re not sure what your personal macros are, or you’re not sure what the word macros means, then you can use my helpful macro calculator HERE

Tips For Making The Best Keto Pumpkin Soup

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Related Recipes

• Keto Coconut Chicken Noodle Soup
• Keto French Onion Soup
• Broccoli Cheese Soup with Proccuito – Easy Keto Broccoli Soup Recipe
• Keto Beef And Coconut Soup

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Keto Pumpkin Soup

There’s nothing more fitting for fall than agood pumpkin soup. This Super Simple Keto Pumpkin Soup is incrediblyflavoursome and just what we all need as the weather turns more chilly.

Course Dinner, Lunch, Main Dish, Side Dish, Soup

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Vegetarian

Keyword keto pumpkin soup, keto soup, pumpkin soup

Servings 5 cups

Calories 177kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 750 g pumpkin
• 1 small yellow onion diced (70g)
• 3 cloves garlic minced (12g)
• 1 tbsp extra virgin olive oil
• 2.5 tbsp butter ghee or more olive oil
• 1 tsp sea salt or to taste
• 1/3 tsp cracked black pepper or to taste
• 1.1 L chicken stock or veggie stock

Optional To Serve

• 1 tbsp heavy cream
• 1 tsp chilli flakes or to taste
• Pinch of cracked black pepper

Instructions

• Preheat the oven to 400F / 200°C / 180 fan.
• Chop the pumpkin in half and remove the seeds. Peel (you don’t need to if using Hokkaido or delicata) and chop into 2cm chunks. Place the pumpkin on a baking tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and a pinch of salt. Cook for 35 minutes util soft, turning once during cooking.
  
• Add the butter, ghee or more olive oil to a sauce pan. Fry the onions for 3 minutes on a medium heat until soft and translucent. Add the garlic for 30 seconds until fragrant.
  
• Add the pumpkin and stock to a saucepan and simmer for 20 minutes on a medium/ low heat. Use a blender like a Vitamix to blitz until smooth.
  
• Adjust the seasoning to taste and serve with an optional drizzle of cream, chilli flakes and more cracked black pepper.
  

Notes

Roast the pumpkin first.

You can of course just boil it in the stock, but trust me guys, It’s worth the extra time to roast it and it’s fuss-free.

Just pop in the oven and do something else whilst it’s cooking.

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Nutrition

Serving: 1Cup | Calories: 177kcal | Carbohydrates: 11g | Protein: 6g | Fat: 13g | Fiber: 0.7g | Net Carbs: 10.3g

The post Keto Pumpkin Soup appeared first on FatForWeightLoss.

This post is very detailed, so to help you find exactly what you are looking for, I’ve added a few links below which will help you jump around:

How Many Carbs Are In Cheesecake?

Here is the breakdown of the carbohydrates that are in each of my ingredients (per serving):

• Cream cheese 2.3g
• Heavy cream: 0.2g
• Stevia: 0g
• Almond flour: 3.3g
• Lemon juice: 0.1g
• Eggs: 0.1g
• Butter: 0g
• Vanilla extract: 0.1g

Carbohydrates per serve:

• Total carbs = 6g
• Net Carbs = 4g

Is Cheesecake Keto Friendly?

Cheesecake is one of the easiest desserts to make keto-friendly since none of the ingredients contains an excessive amount of carbohydrates (except for the sugar and biscuit base of course).

So how do you remove the sugar and switch the biscuit base out, and still ensure the cheesecake tastes just as good as the real thing?

What Sweeteners Can You Use For Keto Cheesecake?

In this recipe, I have used stevia since there is no need to replicate physical properties of sugar (i.e. melting, solidifying etc), as stevia is a much better sweetener for your gut health.

Some people do not like the taste of stevia, so you could use erythritol, but the total carbs will change considerably. You could also use 1.3 X more monkfruit than stevia for similar sweetness.

Keto Biscuit Base Replacement

I have made many keto cheesecakes with a combination of nut and drupe flours in the past, but for simplicity sake, I have ommitted the coconut flour and just used almond flour in this recipe, along with some sweetener and butter.

If you are allergic to tree nuts, you could use the same quantity of ground up sesame seeds as a replacement.

Keto Cheesecake Bites No Bake Version

This cheesecake can be made “no bake” simply by omitting the eggs, and adding in 1 Tbsp of gelatin powder plus 1/4 cup water into the mixture whilst mixing with your electric mixer.

This is very similar to my No Bake Keto Salted Caramel Cheesecake which has been very popular on the blog to date.

If you have any questions about this process, first read the caramel cheesecake recipe above, and comment below with any concepts you’re not 100% sure on. I’m more than happy to help you out!

Keto Chocolate Cheesecake Bites

If you wanted to turn these into a keto chocolate cheesecake, the best way to do this without adding too many carbohydrates is to simply use cocoa powder.

Adding 1-2 Tbsp of cocoa powder not only adds some amazing magensium in to the recipe, but also gives it a rich chocolate taste when combined with the cream and cream cheese.

Keto Mini Cheesecake Bites

The size of the cupcake insert will determine the size of the cheesecake, so if you have small cupcake liners (or even a mini silicon cupcake tray), you could make these even smaller.

This recipe could easily expand out to having 17-18 mini keto cheesecake bites, so if this is what you’re wanting to do, then by all means use this recipe to do it with!

Keto Pumpkin Cheesecake Bites

I’ve made Pumpkin Cheesecake before, and it’s so delicious (especially for those fall dessert ideas).

Here is the modification to the cheesecake mixture that you’ll need to use to make pumpkin cheesecake bites:

• 500 g Cream Cheese Room Temperature (2 Blocks)
• 1/2 tsp liquid stevia (or 1/2 cup erythritol)
• 170 g heavy whipping cream
• 90 g Steamed Pumpkin (1/2 Cup) (Or Pumpkin Puree)
• 2 Medium Eggs Room Temperature
• 1 tsp Vanilla Extract
• 1/2 tsp Mixed spice (Pumpkin Spice)
• 1/4 tsp Ginger Omit if using pumpkin spice

Use this in the same way for this recipe for the perfect result!

Crustless Keto Cheesecake Bites

Want to go crustless? This recipe works even without the crust!

Simply omit the biscuit base, and the final result has 2.7g total carbs (even better macros)

If you love cheesecake, these recipes will inspire you as well:

• Keto Cheesecake – New York Baked Low Carb Cheesecake
• Keto Pumpkin Cheesecake
• Keto Salted Caramel Cheesecake
• Keto Roasted Strawberry Cheesecake
• Keto Cookie Dough Cheesecake

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Keto Cheesecake Bites

These single-serve keto cheesecake bites are the easiest way to have the taste of cheesecake, without the sugar or temptation of a whole low carb cheesecake! (these desserts can be tempting)

Course Dessert

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto cheesecake bite, keto cheesecake bites, single serve cheesecake

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings 12 cheesecake bites

Calories 335kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Muffin tray (plus 12 liners)
• Electric mixer

Ingredients

Buiscuit Base

• 2 cups almond flour
• 1/2 cup salted butter room temperature
• 1/4 tsp liquid stevia or 1/4 cup sweetener of choice

Cheesecake Filling

• 2 packets full fat cream cheese 1lb / 500g – Room temperature
• 1/3 cup heavy whipping cream (any kind of 35% fat cream)
• 1 tsp vanilla extract
• 1/2 tsp liquid stevia or 1/2 cup sweetener of choice
• 1 tsp lemon juice (optional)
• 2 large eggs

US Customary – Metric

Instructions

Base

• Preheat your convection oven to 160C or 320F. (fan forced)
• Into a mixing bowl, combine 2 cups almond flour, 1/2 cup salted butter and 1/4 tsp liquid stevia (or sweetener of chocie). Combine together until uniform in texture.
• Place paper cupcake liners into a muffin tray (my muffin tray has 6 sections), and press 1 large Tbsp of the biscuit mixture into the bottom of each of the liners. Set aside.

Cheesecake Filling

• Into a large mixing bowl, combine the cream cheese and cream using your electric mixer. Add the vanilla extract, lemon juice and sweetener of choice, and combine.
• Add 1 egg into the mixture, and continue to beat until the batter appears smooth. Add in the remaining egg, and continue to mix until smooth once again. Set aside.
• Pour 1/3 of a cup of the cheesecake filling over the base in each muffin holder, and place into the oven for 30 minutes.
• The cheesecake is cooked once a skewer comes out clean from the middle (or when there is minimal "jiggle" from the mixture when you pull the tray out of the oven). Allow to cool for 15 minutes, then place into the fridge to chill for 4 hours.
• Repeat with remaining ingredients, until all ingredients have been used.
• These will keep in the fridge for up to 7 days,, and can be frozen for up to 4 weeks.

Notes

How to make a blueberry topping for keto cheesecake bites

Ingredients:

• 1 cup of blueberries
• 1/3 cup sweetener of choice (or 1/2 tsp liquid stevia)
• 1 Tbsp lemon juice
• 1/3 cup water

Method:

1. Place all the ingredients into a small saucepan on the stove, and bring to the boil.
2. Reduce the heat, and simmer for 10-15 minutes, or until the mixture begins to thicken.
3. Remove from the stove and allow to cool.

Nutrition

Serving: 80g | Calories: 335kcal | Carbohydrates: 5g | Protein: 7g | Fat: 32g | Saturated Fat: 15g | Fiber: 1g | Net Carbs: 4g

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