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15 Minute Keto Lava Cakes |Quick and Easy Dessert

These 15 Minute Keto Lava Cakes are filled with chocolate gooey YUMMINESS.  Super easy to make and ready in just 15 minutes, this decadent keto dessert is the perfect Winter comfort food.  Serve with ice-cream and raspberries for the ultimate keto treat.

keto lava cake with raspberries

A few weeks ago I was binge watching my latest favourite series, Desperate Housewives, when I had an overwhelming craving for chocolate cake.   So in ‘Bree-like’ style, I got busy in the kitchen and came up with this ooey-gooey molten lava cake.  

My family of boys were happy to try it out as well, only I didn’t tell them it was sugar free… Shhhh!! These keto lava cakes really are HEAVENLY. So heavenly that I made the recipe 4 times in one week! My carb loving family, who usually stay away from my keto treats couldn’t get enough! Indulge without the guilt!

keto lava cake

WHAT ARE KETO CHOCOLATE LAVA CAKES?

A chocolate lava cake is simply a combination of chocolate cake  on the outside and a molten soufflé centre.  It presents as a cute little cup cake, then when it is cut open, ooey-gooey chocolate oozes out. Chocolate heaven!  The great thing about these keto chocolate lava cakes is they only have 4.5 g of carbs and they are gluten free.  So you can have your cake..and eat it too!

WHAT’S IN A KETO LAVA CAKE?

You can purchase lava cakes from the frozen section of many grocery stores.  But store bought lava cakes are often loaded with processed ingredients, refined sugar and trans fats.  Why not treat yourself with a lava cake that’s healthy and sugar free.  Can’t do dairy?  I have included alternatives for dairy free as well.   And even if you’re not following a keto diet, they are still a clean healthy treat to load up on healthy fats.

INGREDIENTS

The best chocolate lava cakes are made from quality wholesome ingredients.  

THE CHOCOLATE

I recommend using high quality chocolate to make your lava cakes.  It really makes a difference.  I used 90% Cocoa Lindt Dark Chocolate, then I added extra powdered sweetener and dutch processed cocoa for extra richness.  You can skip this step if you prefer the bitterness of the 90% Lindt or you can use 70 or 85% chocolate.  Just remember to calculate the macros for the different chocolate percentages as the carbs will be higher.  

THE BUTTER

As with the chocolate, the quality is important.  It is a good idea to use a healthier grass-fed butter for it’s nutritional benefits.  If you are dairy free, you can substitute the butter with grass-fed ghee or coconut oil.

WHICH KETO SWEETENER?

You can use any keto sweetener you prefer.  I used a powdered version, but granulated would be fine as well.  I like to use a Monkfruit/Erythritol blend as I love the taste.  If you are using stevia, you may like to reduce the amount used.  

Powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

ALMOND MEAL

The great thing about using almond meal is that it keeps the recipe gluten free.  The use of almond flour also gives it a slightly nutty taste which is AMAZING!

free 7 day keto meal plan

HOW TO MAKE 15 MINUTE KETO LAVA CAKES

  1. Preheat your oven to 180C/355F.
  2. In a microwave safe mixing bowl, add the chocolate, butter, cocoa powder, and 1/2 tsp. sweetener.
  3. Microwave at 30 second intervals, mixing in between until melted. Set aside.
  4. In a separate bowl, whisk the eggs until light and airy.
  5. Add in the melted chocolate mixture, almond meal, remaining powdered sweetener and salt.
  6. Whisk until just combined.
  7. Distribute the batter into 2 ramekins or a large muffin tray.
  8. Place in the oven for 9 to 12 minutes, depending on your desired level of ‘gooeyness’.
  9. Remove from oven and rest for a minute before transferring to a dessert plate.
  10. Sprinkle with extra powdered sugar and fresh raspberries.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

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15 Minute Keto Lava Cake

Prep Time 6 minutes
Cook Time 7 minutes
Total Time 15 minutes
Servings 2
Calories 325
These 15 Minute Keto Lava Cakes are filled with chocolate gooey YUMMINESS.  Super easy to make and ready in just 15 minutes, this decadent keto dessert is the perfect Winter comfort food.

Equipment

  • ramekins

Ingredients

  • 55 g 90% Lindt Dark Chocolate (or other sugar free chocolate)
  • 1 tsp. cocoa powder (I used dutch processed Plaistowe)
  • 1 tsp. 1 tsp. powdered keto sweetener (for the chocolate mix)
  • 1 tbsp. grass fed butter (+ more for greasing ramekins)
  • 1½ tbsp. almond meal
  • 1½ tbsp. keto sweetener (granulated or powdered)
  • 2 medium eggs

Instructions 

  • Preheat your oven to 180C/355F.
  • In a microwave safe mixing bowl, add the chocolate, butter, cocoa powder, and 1/2 tsp. sweetener. Microwave at 30 second intervals, mixing in between until melted. Set aside.
  • In a separate bowl, whisk the eggs until light and airy.
  • Add in the melted chocolate mixture, almond meal, remaining powdered sweetener and salt. Whisk until just combined.
  • Distribute the batter into 2 ramekins or a large muffin tray.
  • Place in the oven for 9 to 12 minutes, depending on your desired level of 'gooeyness'.
  • Remove from oven and rest for a minute before transferring to a dessert plate.
  • Sprinkle with extra powdered sugar and fresh raspberries.

Notes

  • Store in the fridge and reheat by microwaving for 30 seconds to 1 minute.
  • Bake time will vary based on the size of the ramekins used and the temperature of your oven.
NUTRITION
Per Serve (93 grams)
 Protein: 9.5 g    |  Fat: 27 g   |    Sodium: 126 mg 
NET CARBS: 4.7grams
Author: phena79
Calories: 325kcal
Course: Dessert, Snack
Cuisine: American, French
Keyword: chocolate, dessert, easy keto, gluten free, Keto, keto chocolate recipe, low-carb

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Flat lay keto Indian Curry

The Best Indian Keto Curry with Garam Masala

Learn how to make this warm Indian inspired keto curry.  Creamy coconut curry infused with Garam Masala, turmeric and fennel seeds.  The perfect curry for cool nights to warm your soul.

The Best Indian Keto Curry

I love creating beautiful heart-warming dishes in Winter. And this keto curry is one of my all time favourites. This is the best recipe for meal prep, so I make up a massive batch and then pop it in some containers for my school lunches.

Every time I bring this mouth-watering dish to school people comment about the beautiful aroma as I take it out of the microwave. And many of my non-keto friends have asked for the recipe as well. Only, they pair theirs with rice or naan bread.

Can you eat curry on a low carb diet?

Curries are super delicious and a wonderful food option if your on a low carb or ketogenic diet. However, there are some things you need to be mindful of if you’re dining out or making curry at home.

1. Look out for hidden carbs

Many Indian restaurants add sugar to their curries for extra flavour. So don’t be afraid to ask what they put in their curry. Ideally, it is best to make your own curry so you know exactly what is in it.

In addition to refined sugar, many restaurants add gluten based thickeners to their curries. Again this will add unnecessary carbohydrates to the meal which could be enough to kick you out of ketosis.

This creamy curry does not contain any refined sugar or thickeners and is completely gluten free. The coconut milk provides enough natural sweetness, and reducing it down allows the sauce to thicken.

2. Watch Out for High Carb Sides

Keto Curries are beautiful on their own. So don’t be tempted to sabotage your meal with high carb sides like rice or naan bread. If you are eating out, you can pair your curry with raita, a low carb cucumber yogurt sauce.

But if you’re cooking this dish at home, you may want to try making your own keto sides. Pair your keto curry with cauliflower rice, low carb naan bread, or steamed greens.

You can make your own cauliflower rice or buy it already prepared. Most grocery stores sell pre-made cauliflower rice, but I prefer to make my own as this is the cheapest and freshest option.

Amazing Benefits of a Keto Curry

Curries are full of nutritious spices that benefit our bodies in many ways.  Some of the spices used in this curry include:

Turmeric

Curcumin is the bright pigment found in turmeric and is responsible for its powerful anti-inflammatory effects. In addition, it is extremely high in antioxidants. The graphic below shows additional turmeric benefits. As far as ‘spices with benefits’ go, this one tops them all!

Benefits of Turmeric graphic info
The many benefits of turmeric.

Garam Masala

Garam masala is a mix of spices including coriander, cumin, cardamom, clove, cinnamon, mustard seeds, fennel, fenugreek and peppercorns.  Cinnamon and cardamom can lower bad cholesterol levels as well as lower sugar levels.  This is particularly important on a ketogenic diet.

Keto curry ingredients - turmeric

Indian Keto Curry Ingredients

The ingredients used in this curry are easy to find. Where possible try and get fresh ingredients and grass fed/organic meat.  This will help boost your omega 3 profile.

  • Coconut oil or ghee – I like to use ghee as this is more traditional Indian, but if you are following a vegan diet you can use coconut oil.
  • Chicken – You can use any protein you like in this dish.  I have tried it with lamb, fish and pork.  If you are following a vegan diet, you could add in tofu or just have extra veggies.
  • Spring onions – tops and bulbs
  • Celery – Diced
  • Carrots – Diced
  • Garlic – Diced
  • Garam Masala – this is an Indian blend of spices.  Whole spices of cinnamon, mace, peppercorns, coriander seeds, cumin seeds, and cardamon pods are toasted in a pan to release their aromatic flavors, then ground to a powder.  You can buy this spice combination from most grocery stores. Make sure it doesn’t have any added fillers, especially if you are gluten intolerant.
  • Whole Fennel Seeds – make sure you use ‘whole’ fennel seeds and not ‘ground‘.  The use of whole seeds brings a more robust flavour and aroma.
  • Turmeric Powder – As with the garam masala, try and make sure it doesn’t have any added fillers if you are gluten-free.
  • Coconut Milk – Use the full-fat canned variety (I like Ayam).  Make sure you shake it well.
  • Water – you could also use stock or bone broth 
  • Salt – There is a fair bit of salt in this recipe. The amount I used is simply a guide. Feel free to add in your own desired amount based on personal preference. I recommend tasting your curry while it is simmering to gauge if you need any more salt.

Can You Make this Keto Curry Ahead?

This is one of my favourite meals to make ahead.  It makes quite a lot, so it’s perfect for meal prep.  And, it’s one of those dishes that tastes even better the next day – yum!

Chicken curries can be refrigerated for 3 days or stored in the freezer for up to 4 months.  When you are ready to eat it, just place it in the microwave and heat in 1 minute intervals until hot.  Make sure you stir it well, as the fats can separate a little when cooled.  Alternatively, you can reheat it on the stove, stirring frequently.

How to Make Indian Spiced Keto Curry

The hardest thing about making this Keto curry is the wait time.  You need to make sure it reduces, otherwise it won’t be thick enough.  But the wait is definitely worth it!

  1. Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes).
  2. Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
  3. Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds.  Stir through the chicken and cook for a minute to let the spices release their aromas.
  4. Add coconut milk, tomato paste, water and sea salt.
  5. Bring to boil then reduce heat to a low simmer.  Simmer covered for 1 hour, stirring every 15 minutes or so.  This is important as it helps to tenderise the chicken and develop the flavours.
  6. Remove the lid and cook for another 20 minutes or until thickened.  This will allow the liquid to reduce even more, creating a thicker curry.  
  7. Serve with cauliflower rice or steamed greens. 
free 7 day keto meal plan
Two bowls of Indian Curry with Coconut - Keto Curry
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Keto Indian Curry with Chicken

Prep Time 35 minutes
Cook Time 1 hour
Total Time 1 hour 55 minutes
Servings 7
Calories 354
Warm Indian spices of Garam Masala and fennel seeds add depth to this comforting low carb curry. This curry is dairy free and can be modified for vegan diets. The perfect comfort food loaded with nutritious ingredients.

Equipment

  • Large heavy-based skillet or fry pan.

Ingredients

  • 1 tbsp coconut oil (or ghee)
  • 700 grams chicken thighs (skin on, diced into bite-sized pieces)
  • 3 spring onions (tops and bulbs)
  • 3 medium celery sticks (diced)
  • 1 carrot (diced)
  • 2½ tsp garam masala powder
  • 1¼ tsp turmeric powder
  • 1 tsp fennel seeds (whole)
  • 400 ml coconut milk (full fat, canned)
  • 1 tbsp tomato paste
  • ¾ cup water
  • 1½ tsp sea salt (or more to taste)

Instructions 

  • Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes)
  • Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
  • Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds.
  • Stir through the chicken and cook for a minute to let the spices release their aromas.
  • Add coconut milk, tomato paste, water and sea salt.
  • Bring to boil ten reduce heat to a low simmer. Simmer covered for 1 hour, stirring every 15 minutes or so.
  • Remove the lid and cook for another 20 minutes or until thickened.

Notes

  • Serve with cauliflower rice or steamed greens.
  • See the post information above for storage instructions.
  • Nutrition calculations are for the curry only with chicken being used as protein.
 
NUTRITION
Per Serve (180grams)
Calories: 354kcal  |  Protein: 26.9g  |  Fat: 24.3g  |  Sodium: 123mg   |  NET CARBS: 4.2grams
Author: phena79
Calories: 354kcal
Course: Dinner
Cuisine: Curry, Dairy-free, Indian, Keto, Low-Carb, Meat dish, paleo
Keyword: Garam masala, Indian Keto Curry

OTHER MAKE AHEAD MEALS FROM MY KETO GLOW

Grey bowl with seafood chowder and on timber background
Keto Seafood Chowder
Easy Keto Porridge – Low Carb Noatmeal
Easy Keto Mexican Salad

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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completed keto porridge with raspberries and toasted coconut flakes

Easy Keto Porridge – Low Carb Noatmeal

Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Keto Porridge – Easy Nutritious breakfast for cool Winter mornings

ULTIMATE COMFORT BREAKFAST

When the weather cools down, there’s nothing better than a nice warm bowl of porridge.  There’s something so comforting about warm creamy porridge, and when you know it’s benefiting your body, it makes it taste even better!

Porridge was one of the things I missed when I first started the keto lifestyle.  At first, I had bacon and eggs every day.  It was easy, but after a while I got over it.  So I switched to bulletproof coffees.  Every day was coffee… but I got over it.  Lol!  So if you are tired of egg-based breakfasts or fasting, why not treat yourself to a warm bowl of creamy keto porridge.  And with over 6 flavour variations, you can change it up every day!

CAN YOU HAVE REGULAR PORRIDGE ON KETO?

The oats used in regular porridge are a grain. Along with other grains such as rice and wheat, they are high in carbs.  One bowl of regular porridge contains more than 23 g of carbs.  And if you are following a ketogenic diet, that amount of carbs will surely kick you out of ketosis.  

WHAT’S IN KETO PORRIDGE?

There are many different ways to make keto porridge.  Some people use coconut flour, almond flour, sesame flour..lots of different combinations.  For this recipe, you only need four main ingredients.  Then you can add in optional keto toppers to change it up and add variation.

The four main ingredients in basic keto porridge are:

Hulled Hemp Seeds

Hemp seeds are considered by many people to be a superfood.  They have an amazing nutritional profile and numerous health benefits – so many, that I am continuously looking for new ways I can include them in my recipes! Check out my Ultimate Superglow Latte which also uses hulled hemp seeds.

Benefits of Hemp Seeds include:

  • Rich in essential fatty acids (omega-6, and omega-3)
  • Great source of protein making them ideal for vegans and vegetarians.  The seeds contain all the essential amino acids. This makes them a complete protein.
  • Excellent source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc
  • They are a source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease
  • May reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA)

Chia Seeds

You can use them whole or even grind them using a spice grinder to give the porridge a finer texture.  I used a mixture of black and white chia seeds.

Flax Meal

Flax meal is simply ground flax seeds.  These nutritious seeds are super high in fibre and great for digestion.  Some people on a ketogenic diet find it difficult to get their daily fibre intake, so adding flax seeds is a huge bonus.  

Almond Milk

I use almond milk in my keto porridge, but you can use any plant-based milk or even heavy whipping cream if not going dairy free.  Coconut milk is creamy and delicious but increases the calories and carb count. 

CAN I MAKE KETO PORRIDGE AHEAD?

I love to make up a big batch of this porridge and store it in the cupboard for everyday use. The dry ingredients can be combined, then all you need to do is add the almond milk when you cook it each time.  All you’ll need is ½ cup of dry keto porridge mix combined with ¾ cup of almond milk.  Heat in a saucepan or microwave and enjoy!

If you like to make your meals ahead for the week, you can make the basic mix with the almond milk and leave in the fridge (also known as overnight Noatmeal/porridge).  Then reheat it in the microwave or stove top by adding some extra almond milk or water. Or why not leave it cold and enjoy it as a chia/hemp seed pudding!

KETO PORRIDGE ADD-INS AND TOPPINGS

There are so many different add-ins or toppings you can do to go into your keto porridge just like you do with regular porridge.  Here are a few of my favourites:

Chocolate Peanut Butter 

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Melt some sugar free dark chocolate in the microwave or 90% Lindt. Or make your own using my recipe.   Drizzle on top of your keto porridge and then spoon on some peanut butter or almond butter – I like Mayver’s Smunchy Protein Plus Hemp Seed Peanut Butter for extra protein.
  • Add some chopped salted peanuts or almonds for extra crunch.

Creamy Maple and Cinnamon

  • Make 1 serving of basic keto porridge and add in 1 tsp. golden Monk Fruit sweetener and a little salt. Stir in 1 tbsp. coconut cream or heavy whipping cream (if not dairy free).
  • Drizzle with sugar free maple syrup and sprinkle with cinnamon.

Creamy Banana and Salted Caramel

  • Make 1 serving of basic keto porridge. Stir in a few drops of natural banana extract and 1 tbsp coconut cream or heavy whipping cream.
  • Top with sugar free Salted Caramel Syrup (I like Natvia) and 1 tbsp of toasted coconut flakes or almonds.
keto porridge with caramel sauce
Creamy Banana Porridge with Salted Caramel

Raspberry Coconut Cream

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt. Stir in 1 tbsp coconut cream or heavy whipping cream (if not dairy free).
  • Top with fresh raspberries and sprinkle with shredded coconut.  

Fruit and Nut

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Top with dried cranberries, walnuts, pecans, slithered almonds and pumpkin seeds. Drizzle with sugar free maple syrup (I like Lakanto).

HOW TO MAKE EASY KETO PORRIDGE

There are two main ways to make keto porridge – in the microwave (quickest), and on the stove top (creamiest).

STOVE TOP INSTRUCTIONS

  1. Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  2. Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  3. Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

MICROWAVE INSTRUCTIONS

  1. Add all the ingredients to a microwave safe bowl and mix well.
  2. Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  3. Pour into a bowl and top with your favourite keto porridge add-ins.
free 7 day keto meal plan
Finished keto porridge topped with raspberries and coconut flakes
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Easy Keto Porridge – Low Carb Noatmeal

Prep Time 1 minute
Cook Time 6 minutes
Total Time 7 minutes
Servings 1
Calories 360
Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Ingredients

Basic Keto Porridge

  • ¼ cup hemp seeds (hulled)
  • 1 tbsp. chia seeds
  • 1 tbsp. flax meal (ground flax seeds)
  • ¾ cup almond milk (or other plant based milk)

Optional Keto Porridge Add-Ins (For All Variations)

  • 1 tbsp. keto sweetener (see recipe notes)
  • 1 tbsp. collagen (flavoured or non flavoured)
  • 1 pinch sea salt (to taste)
  • 1 tsp. vanilla extract

Instructions 

Stove Top Instructions

  • Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  • Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  • Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

Microwave Instructions

  • Add all the ingredients to a microwave safe bowl and mix well.
  • Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  • Pour into a bowl and top with your favourite keto porridge add-ins.

Notes

  • Add more almond milk or plant based milk if you like it a thinner consistency.
  • Keto Sweeteners can include Erythritol, Xylitol (be careful if you have a pup around), Monk fruit powder, Stevia, Allulose
  • Nutrition is calculated for Basic Keto Porridge Mix only, not optional add-ins.
  • This can be made ahead and reheated on the stove top or microwave.  Add more almond milk to the mix before heating.
  • Refrigerate your keto porridge and turn it into a cold summer breakfast pudding!
 
NUTRITION
Per Serve (303 grams)
Calories: 360 kcal  |  Protein: 18 g  |  Fat: 28.5 g  |  Sodium: 178 mg   |  NET CARBS: 4.1 grams
Author: phena79
Calories: 360kcal
Course: Breakfast
Cuisine: Dairy-free, Keto, Low-Carb, paleo
Keyword: chia seeds, hemp seeds, Keto, porridge

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Keto peanut butter cup with peanut butter center exposed

Best Protein Packed Keto Peanut Butter Cups (Easy low-carb recipe)

These healthy keto peanut butter cups are decadently delicious and completely sugar free.  Learn how to make the best keto peanut butter cups – packed with protein and with only a few ingredients.  You’ll be surprised how easy they are to make!

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
Protein packed keto peanut butter cups….decadent and delicious!

These peanut butter cups really are AMAZING. So amazing that I made the recipe 4 times in one week! My carb loving family, who usually stay away from my keto treats couldn’t get enough! So I am so pleased to be sharing this recipe with you… It really is SO easy and your non-keto friends will love them too!

WHAT IS A PEANUT BUTTER CUP?

A peanut butter cup is simply chocolate covered peanut butter.  It is made by moulding chocolate and encasing peanut butter in the middle.  This delicious combination of peanut butter and chocolate is very popular in America. The most famous being Reese’s Peanut Butter Cups.

WHAT’S IN REESE’S PEANUT BUTTER CUPS?

The most famous peanut butter cups are Reese’s Peanut Butter Cups.  These are mass produced candies which contain 23 grams of carbs per serve.  If you’re limiting carbohydrate intake on a ketogenic diet, one serving of Reese’s would be close to your entire carb intake for the day!

In addition to high amounts of sugar, Reese’s also contains lactose (from the milk chocolate), dextrose, soy lecithin, corn syrup and preservatives.

KETO PEANUT BUTTER CUPS RECIPE VS. REESE’S RECIPE

These healthier keto peanut butter cups aren’t loaded with sugar like Reese’s, making them a much better option for us keto-glowers.  And they aren’t loaded with preservatives or lactose either – making them perfect for those following a dairy free or vegan diet.  And even if you’re not following a keto diet, they are still a clean healthy treat to load up on healthy fats.

WHAT ARE KETO PEANUT BUTTER CUPS MADE OF?

This recipe is made up of two main ingredients – the chocolate and the peanut butter.

THE CHOCOLATE 

The chocolate used in this recipe is homemade, so you know exactly what goes into it.  Many recipes use store-bought keto chocolate for their peanut butter cups, but with only 3 ingredients, it’s just as easy to make your own.

The chocolate used in these keto peanut butter cups is dairy free and vegan friendly.  It is also slightly sweeter than the 90% Lindt many recipes use.  You can find a separate copy of my keto chocolate recipe here. 

POWDERED MONK FRUIT/ERYTHRITOL BLEND

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

THE PEANUT BUTTER – PROTEIN PACKED

Many peanut butter cups recipes call for various ingredients to be added to the peanut butter mix.  But I’ve kept it simple.  All you need to add to the middle layer is peanut butter.  
The best peanut butter to use is an all natural version.  I used Mayver’s Protein + Peanut Butter with Hemp Seeds.  This peanut butter has that added extra ingredient – hemp seeds.  Along with their high protein count,  hemp seeds have a heap of other benefits.  You can find out more about the benefits of hemp seeds here.

GET YOUR FREE 45 PAGE RECIPE E-BOOK AND MEAL PLAN HERE

HOW TO MAKE THE BEST PROTEIN PACKED KETO PEANUT BUTTER CUPS

In a nutshell (no pun intended), the hardest thing about making these peanut butter cups is waiting for them to set. There are only a few simple steps that go into making them:-

  1. Prepare the mould. Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  2. Make the chocolate – Melt the cacao butter in a microwave or double boiler at low heat. If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  3. Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  4. Add the cocoa powder and mix well.
  5. Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  6. Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  7. Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  8. Place the moulds back in the freezer for 15 minutes to set.
  9. Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  10. Once set, remove from the moulds and serve cold.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
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Protein Packed Keto Peanut Butter Cups

Prep Time 15 minutes
Freezing Time 1 hour
Total Time 1 hour 15 minutes
Servings 12
Calories 111
These delicious keto chocolates made by moulding chocolate and encasing peanut butter in the middle.  Sugar free and protein packed..Yum!

Equipment

  • chocolate moulds
  • Double boiler (optional) or microwave safe bowl

Ingredients

Chocolate Layer/s

  • 100 g cacao butter
  • ⅓ cup Powdered Monk Fruit Sweetener ((I like Lakanto))
  • 50 g unsweetened cocoa
  • 10 drops flavoured liquid stevia (optional)

Middle Layer – Peanut Butter

  • 3 tbsp. natural peanut butter ( I used Mayver's Protein + Peanut Butter with Hemp Seeds)

Instructions 

Make the Chocolate

  • Start by making the chocolate.  Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  • Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  • Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  • Place the moulds back in the freezer for 15 minutes to set.
  • Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  • Once set, remove from the moulds and serve cold.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
    • These beautiful keto peanut butter cups are great for a holiday party or you can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
    • Perfect with a cup of tea or Keto Superglow Latte
 
NUTRITION
Per Serve (18 grams)
Calories: 111 kcal  |  Protein: 2.4 g  |  Fat: 11 g  |  Sodium: 20 mg   |  NET CARBS: 1.5 gram
Author: phena79
Calories: 111kcal
Course: Dessert, Fat bomb, Snack
Cuisine: American
Keyword: dairy free, easy keto, gluten free, keto peanut butter cups, low-carb, simple, snack

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Ultimate Keto Chocolate Recipe – Decadent, Creamy (Easy Dessert)

If you are looking for the ultimate keto chocolate recipe, this one is going to top your list. After trying endless recipe variations, this one comes out on top. Not only is it easy to make, but it will have you licking the bowl. Rich and decadent, smooth and creamy – it’s perfect for any keto chocolate dessert recipe.

A selection of keto sugar free chcolates surrounded in decrotove straw - shows dark keto chocolate
Ultimate Keto Chocolates – perfect for any occasion

So I have a guilty secret….

I have a habit I haven’t been able to break since starting keto 5 years ago.  Sometimes i sneak behind the closed doors of my bedroom and out it comes…

The only evidence it was there will be tiny little brown crumbs… (if any missed my mouth).. YES, it’s chocolate.  Chocolate is the love of my life.. Second to my husband (Mr Lovintime) and my two beautiful boys.

The problem with store bought chocolate

Mostly I like to indulge in the 90% Lindt as it is super low in carbs.  It’s always a great option, as they stock it at all the local supermarkets.  But it can be expensive.  I usually buy it when it goes on sale.  However, the 90% is an acquired taste.  Some people don’t the bitter taste.

Other store bought ‘sugar free’ chocolates can be loaded with nasties. You need to check the ingredients, as often they are sweetened with maltitol.   Maltitol has a similar glycemic index to sugar meaning it will have quite a bit of a spike when it comes to blood sugar.

My New Favourite

So Lindt WAS my go to, until now.  I’ve finally found a recipe that’s not going to break the bank, has the sweetness of regular dark chocolate, and is super easy to make. I’m sure this will become a regular in your house too when you taste how decadent and smooth it is – with just the right amount of sweet.

3 tiny Keto Chocolate Easter eggs

WHAT’S IN THE ULTIMATE KETO CHOCOLATE RECIPE?

I’ve tried so many different ingredients but these seem to work best here in Australia.

Cacao Butter 

I’ve made chocolate with butter, coconut oil, and ghee.  The problem with these is that they need constant refrigeration, otherwise they will melt.  If you use cacao butter, the chocolate can sit out at room temperature and not melt, providing the room temperature is not higher than 38 degrees.

As far as the health benefits go, cacao butter has been labelled a SUPERFOOD. Who would have thought that eating chocolate was good for you!?  

Cacao Butter, along with cacao powder comes from the cacao bean.  Its plant origins make it dairy free and vegan.  This makes cacao butter much more easily digestible.

In addition, cacao butter is extremely high in healthy fats and antioxidants.  Antioxidants can help improve the immune system, promote heart health, and lower inflammation.

Unsweetened Cocoa

A few weeks ago I tried a recipe similar to this but used raw cacao powder in it.  It was terrible.  I had forgotten that raw cacao is quite bitter – even for seasoned Lindt 90% lovers like me.

So, I decided to use regular unsweetened cocoa in this recipe and it made a huge difference.  It wasn’t bitter at all, but much more like your regular dairy milk chocolate in taste and texture, only minus the dairy.

Powdered Monk Fruit/Erythritol Blend

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

Liquid Stevia Flavour

I added liquid Stevia flavouring to my chocolate.  Unlike normal stevia, this doesn’t seem to have a funny aftertaste.  I added it to half of the recipe and kept the other half plain.  SUPER yummy!  Beautiful caramel flavoured chocolate.

Ultimate Keto Chocolate Flavour Variations

  • Caramel – Add 10 drops of flavoured Stevia (or to taste)
  • Hazelnut – Add 10 drops of flavoured Stevia or keto syrup with a few hazelnuts added in.
  • Peppermint – Add a  few drops of food grade peppermint oil to your   chocolate – not too much though, as it has a really strong taste.
  • Coconut – Add in some shredded coconut and a tiny bit of sea salt for a ‘coconut-rough’ flavour.
  • Almond – Add chopped almonds to your mix… don’t forget the extra calories in your macros.

Moulds for your Keto Chocolate Recipe

I like to use silicone moulds for all of my chocolate making.  But if you don’t have access to moulds, you can line any tray with baking paper and spread out the chocolate mixture over the tray.  Freeze, then cut into pieces of chocolate bark when you’re finished.

HOW TO MAKE THE ULTIMATE KETO CHOCOLATE 

These are so easy and quick to make, the hardest part is waiting for them to set so you can eat them!  But all good things come to those who wait!

There are five easy steps to make these.

  1. Melt the cacao butter – You can use a double boiler method, or you can simply microwave the cacao butter in 30 second intervals, stirring in between.
  2. Add the powdered monk fruit and unsweetened cocoa. You need to make sure the cacao is hot enough so the powdered mon fruit fully dissolves.  I recommend adding the powdered sweetener first, followed by the cocoa.  
  3. Mix well, you can continue to mix over the heat of the double boiler, or place back into the microwave for 30 seconds to warm it up.
  4. Pour your chocolate mixture into moulds or a lined baking tray.
  5. Allow to set in the fridge/freezer for one hour.
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Ultimate Keto Chocolate

Prep Time 5 minutes
Freezing Time 30 minutes
Total Time 35 minutes
Servings 10
Calories 99
Learn how to make the most decadent Keto Chocolate with this easy recipe.  With only 3 ingredients and .5 net carbs per piece, you’ll never want to buy store bought chocolate again.

Equipment

  • chocolate moulds
  • double boiler (optional)

Ingredients

  • 100 grams Cacao Butter
  • ⅓ cup Powdered Monk Fruit Sweetener (or sweetener of choice)
  • 50 grams Unsweetened cocoa powder
  • 10-15 drops Flavoured Liquid Stevia (optional)

Instructions 

  • Place the silicon mould on a flat tray – this will stop the moulds from bending when you put them into the freezer. Set aside. Line a tray with non stick baking paper if not using moulds.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Add flavoured stevia drops, nuts or any flavourings you want to include, then mix through.
  • Pour the liquid chocolate mixture into the moulds/lined baking tray. Freeze/refrigerate for at least 30 minutes.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
  • This beautiful chocolate is great for a holiday party or can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
  • Perfect with a cup of tea or Keto Superglow Latte
NUTRITION
Per Serve (18 grams)
Calories: 99 kcal  |  Protein: 1 g  |  Fat: 11 g  |  Sodium: 1.1 mg   |  NET CARBS: 1 gram
Author: phena79
Calories: 99kcal
Course: Dessert, Snack
Cuisine: paleo, vegan
Keyword: cacao, chocolate, easy keto, Keto, keto chocolate recipe, low-carb, vegan

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

Other Delicious Dessert Recipes from My Keto Glow

Rating: 1 out of 5.
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Ultimate Keto Breakfast Salad – Dairy free | My Keto Glow

SALAD FOR BREAKFAST?

Salad for breakfast? I know – the idea seemed a bit strange to me at first too. But when the key ingredients involve bacon and eggs, I thought, why not? This is the ultimate keto breakfast salad.

And if salad for breakfast is not your thing… it also makes the most delicious lunch. This keto salad is loaded with fiber and healthy fats to start the day. Then it is paired with a tangy mustard dressing that TOTALLY enhances the flavor.

Ultimate Keto Breakfast Salad

KETO SALADS: NOT YOUR ORDINARY SALAD

Salads are one of those typical ‘diet’ foods people eat to lose weight. And before starting keto, I really didn’t enjoy eating salad. But the creamy dressings and added extras of things such as bacon and avocado seem to make keto salads way more desirable.

This has got to be my favorite salad at the moment. It is the one I go to when asparagus becomes more seasonally available. There is something amazing about the combination of asparagus, bacon, tomato and egg. Then when you pair it with the mustard dressing….I’m in heaven!

Optional Extras

On it’s own this salad is amazing. It is high in healthy fats to keep you satisfied and not feeling hungry. However, there are a few things you can add in to give it a little boost:

  • Avocado
  • Chicken,
  • Nuts (flaked almonds give it a beautiful crunchy texture)
  • Additional Eggs

RECIPE TIPS AND TRICKS

keto breakfast salad ingredients
  1. I recommend cooking the eggs first. I used an egg cooker to hard boil my eggs. I prefer mine slightly soft, so I didn’t cook them as long. If you don’t have an egg cooker you can used a saucepan. Lisa at Downshiftology has a wonderful guide on how to cook eggs. When they are cooked, you can give them an ice water bath to stop them over-cooking.
  2. Try to use streak bacon if you can get it. Use the bacon grease to cook the asparagus.
  3. Many of these ingredients can be prepared in advance if you want to use it for lunches or weekday breakfasts. I recommended preparing the lettuce as needed so it stays fresh.

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Keto Breakfast Salad

Prep Time 10 minutes
Servings 1
Calories 495
Burn fat and load up on fiber with this breakfast salad. It includes bacon, egg, tomato and asparagus. Then it is drizzled in a tangy mustard dressing.

Ingredients

Mustard Dressing

  • 1 tbsp olive oil (extra virgin)
  • 1 tbsp Apple Cider Vinegar
  • ½ tsp. Dijon mustard

Salad

  • 1 cup Romaine lettuce (washed and cut into bite-sized pieces)
  • 2 strips bacon (streaky)
  • 1 egg
  • 40 g tomatoes, chopped (approx. 2-3 medium slices)
  • 3 spears asparagus (washed and dried)

Garnish

  • 1/4 avocado (sliced)
  • 1 tbsp flaked almonds

Instructions 

  • Start by preparing the dressing. In a small bowl, combine the olive oil, mustard, and ACV. Whisk well and set aside.
  • Cook the egg/s by placing them in boiling water for 6 to 8 minutes. Cool in an ice bath while you prepare the rest of the salad.
  • Fry the bacon in a hot skillet until crispy. Set aside. Reserve the remaining bacon fat for cooking the asparagus.
  • Lightly fry the asparagus in the remaining bacon fat until tender.
  • In a small bowl, combine the lettuce, bacon, tomato, asparagus, and mustard dressing. Toss lightly to distribute the dressing.
  • Spoon the salad onto a plate or bowl and top with egg, avocado and flaked almonds.

Notes

  • NET CARBS: 6.5 g     |     PROTEIN: 18 g     |        FAT: 42 g
Author: phena79
Calories: 495kcal
Course: Breakfast, Dinner, Lunch, Salad, Side Dish
Cuisine: Dairy-free, Low-Carb, paleo
Keyword: asparagus, breakfast, Keto, Salad

Nutrition Facts

Serving size 340 g (12 oz)

Servings per container 1

Amount per serving
Calories 495

Calories from Fat 378
% Daily Value*
Total Fat 42g 65%
Saturated Fat 10g 50%
Trans Fat 0g
Cholesterol 164mg 55%
Sodium 588mg 25%
Total Carbohydrate 14g 5%
Dietary Fiber 8g 32%
Sugars 5g
Protein 18g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

For more delicious keto salad recipes, you could try my Easy Keto Chicken Salad.

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Keto Vegan Rum Balls – Easy Christmas Treat

These vegan rum balls are super easy to make and the perfect Christmas keto treat. With only 2.4 grams of net carbs per serving, they won’t add to the Christmas waist line.

Super easy Keto Vegan Rum Balls

KETO VEGAN RUM BALLS

Baking was a huge event for our family growing up.  My Nana would spend hours is the kitchen making cakes, and puddings and all kinds of Christmas treats.  My favorite was always rum balls.

The moment I saw the bottle of Bunderberg Rum out on the kitchen bench, I knew CHRISTMAS WAS COMING!! 

But the rum balls I had growing up with were loaded with refined sugars and all sorts of nasties.  And and because I really didn’t care about what I ate, I loaded up on them.

SUPER EASY… SUPER QUICK

I first planned to make these rum balls for a school event.  But I scrapped my plans thinking they would take too long time to make.  Boy was I wrong. When I finally made them last weekend – they only took 20 minutes!  #WINNING!

I can see this vegan rum ball recipe taking first place on my list of Christmas recipes from now on.  You won’t believe how quick and easy they are to make.  And with only 2.4 grams of net carbs, they won’t add to the Christmas waistline?.

WHAT’S IN A KETO VEGAN RUM BALLS?

  1. Cacao Butter

One of the challenges with rum balls is that they need to be refrigerated until served.  But often they are left on the table for a while at a party or on Christmas Day.

In this recipe I used cacao butter. This helps the rum balls stay together.  Alternatively you could use more coconut oil or ghee.

Cacao butter has many healthy benefits.  Also, it is an alternative form of butter for those who cannot have dairy.

Most good health food stores stock cacao butter.  I get many of my keto products from my local pharmacy (Guardian Pharmacy Zilzie).  They are AMAZING (unsponsored).

NOTE: In this recipe, the cacao butter needs to be melted down.  You can do this by placing the butter in the microwave for 20 to 30 seconds.

  1. Coconut Oil

Make sure it is in liquid form. If you live in a cooler climate, you can melt it in the microwave for 20 to 30 seconds.

  1. Cacao or Cocoa Powder

You can use either depending on your preference.  I used cacao as it’s slightly better in its nutritional profile.

  1. Powdered Keto Sweetener

I used Erythritol for my rum balls.  However, you can use whatever sweetener you prefer.  I chose the powdered form as the granulated versions can sometimes be a little gritty.

If you can’t get the powdered form, I often grind my granulated sweeteners in a spice grinder to give them a finer texture. You could also use a food processor or blender powder it.

  1. Rum

I use Bundaberg Rum because Mr Lovintime (aka my husband) is really a pirate and drinks tons of the stuff! (LOL).

You can use any sort of dark rum that you have.  Even spiced rum or brandy would change up the flavor.

I used a fair bit of rum in this recipe.  You can tone it down a bit and put less rum in…. And if you want to skip the booze and give them to the kids, you can substitute the rum for rum extract. 

  1. Vanilla Extract

I usually use an alcohol free version for most of my cooking.  But since you are already adding in the giggle juice, it doesn’t really matter ?.

  1. Almond flour or almond meal

Almond flour or almond meal can be used. It doesn’t make much of a difference. Just use which ever one you have.

  1. Desiccated Coconut

Don’t use shredded coconut as the rum balls tend to fall apart more easily.  If needed, shredded coconut can be refined further in a food processor.  It is easier if you buy it already done – just make sure it doesn’t have any added sugar.

HOW TO MAKE KETO VEGAN RUM BALLS

I’ve split the recipe into two parts – the ‘Chocolate Drizzle’ and the ‘Dry Ingredients’. Mostly because I really wanted to use the word ‘drizzle’ ?. I’ve got all sorts of Snoop Dog catch phrases happening in my brain at the moment!

Tip: You can re-make the drizzle (without the rum) while the rum balls are setting.  Dip the frozen rum balls in the drizzle for an extra chocolaty rum ball.  Of course, you will need to account for the extra carbs if your following a keto diet.

Choc-Drizzle

  1.  Melt the coconut oil, cacao butter and/or ghee in the microwave for 20—30 seconds in a microwave safe bowl.
  2. Add in powdered sweetener, cacao, vanilla extract, rum, and salt.

Dry Ingredients

  1. Mix the almond flour and coconut flour together in a separate bowl.
  2. Spoon in the chocolate drizzle and mix well.  If the mixture is too wet, you can add more coconut.
  3. Roll the mixture into small balls.  Then coat each rum ball with extra coconut. 

TIP: Skip the coconut coating if you are coating in extra chocolate drizzle.

Roll the Keto Vegan Rum Balls in the coconut coating
  1. Place the rum balls into the freezer to set for 30 min. Enjoy and try not to eat them all at once!
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Keto Vegan Rum Balls

Prep Time 10 minutes
Cooling Time 20 minutes
Total Time 30 minutes
Servings 9
Calories 135
This truffle-like keto dessert is flavored with rum and chocolate. Super easy to make and dairy free.

Equipment

  • Food processor or blender (if using shredded coconut)

Ingredients

Chocolate Drizzle

  • 1 tablespoon cacao buttons (15 grams if using cacao chunks)
  • 2 tablespoons coconut oil (melted)
  • 1 tablespoon powdered Erythritol (or sweetener of choice)
  • 2 tablespoons cacao powder
  • 1 teaspoon alcohol-free vanilla extract
  • 60 ml Bundaberg Rum (or dark rum of choice)
  • pinch Himalayan salt

Dry Ingredients

  • 3/4 cup almond flour (or almond meal)
  • 2 tablespoons coconut flour
  • 1/2 cup desiccated coconut (see notes above)
  • extra coconut for rolling

Instructions 

Chocolate Drizzle

  • Melt the coconut oil, cacao butter and/or ghee in the microwave for 20—30 seconds in a microwave safe bowl.
  • Add in powdered sweetener, cacao, vanilla extract, rum, and salt. Mix well.

Dry Ingredients

  • Mix the almond flour and coconut flour together in a separate bowl.
  • Spoon in the chocolate drizzle and mix well.  If the mixture is too wet, you can add more coconut.
  • Roll the mixture into small balls.  Then coat each rum ball with extra coconut. 
  • Place the rum balls into the freezer to set for 30 min. Enjoy and try not to eat them all at once.

Notes

  • Store rums balls in the fridge or freezer.
  • These delicious rum balls are great for a holiday party or can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
Author: phena79
Calories: 135kcal
Course: Appetizer, Dessert, Snack
Cuisine: Dairy-free, Low-Carb, paleo, vegan
Keyword: christmas, dairy free, Easy, Keto, low-carb, rum, snack, vegan

Nutrition Facts

Serving size 22 g (1 oz)

Servings per container 9

Amount per serving
Calories 135

Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Leave a comment below if you like this recipe or have tried it.

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Ultimate Keto Superglow Latte (Dairy free, paleo)

This indulgent Keto Superglow Latte is packed full of goodness and will help you burn fat. The smooth, creamy texture will get you buzzing in the morning and energised ready for the day. An easy, dairy free, paleo and low carb latte.

WHAT IS A KETO SUPERFOOD LATTE?

A Keto Superfood Latte is a variation of the very popular Bulletproof Coffee.  While the usual Bulletproof coffee includes butter and coconut oil or MCT oil, this recipe has replaced the butter with cocao butter.  It is also loaded with Collagen peptides and hulled hemp seeds.

WHAT DO I NEED?

1. COFFEE

Everyone likes to have their coffee different.  For me I like it strong, so I have 2 to 3 shots of good quality espresso in my latte.  Generally, you need about ¾ of a cup of coffee, so you will need to make it to suit your specific taste.

2. MCT OIL

MCT oil is extracted from coconut oil.  As the name suggests it contains medium chains of fats called triglycerides.  MCT’s are easily digested by the body and have many health benefits. 

MCT can easily be converted to ketones.  If your following a ketogenic diet, MCT oil can help you burn fat more effectively.

Other benefits include increased brain function, anti-microbial properties, riginbrain health and weight loss.

3. Cocao  BUTTER

Cocao Butter, along with cacao powder comes from the cacao bean.  Its plant origins make it dairy free and vegan.  This makes cacao butter much more easily digestible.

In addition, cacao butter is extremely high in healthy fats and antioxidants.  Antioxidants can help improve the immune system, promote heart health, and lower inflammation.

Cacao butter can be found online, at most health food stores and good pharmacies.  If you are having trouble sourcing it, you can use regular butter or nut butter. 

Often Cacao butter comes in large chunks and needs to be weighed for recipes.  However, many places now have cacao buttons.  The buttons can be easily measured with a spoon.

4. HULLED HEMP SEEDS

Although hemp seeds come from the Cannabis sativa plant, they do not cause mind altering effects.   While it is related to the marijuana plant, the seeds of this plant are extremely low in THC.

Australia has recently followed the rest of the world and legalised the oral ingestion of hemp products.  Prior to this time, Hemp products were only used topically.

Hemp seeds are considered by many people to be a superfood.  They have an amazing nutritional profile and numerous health benefits – so many, that I am continuously looking for new ways I can include them in my recipes! 

Benefits include:

  • Rich in essential fatty acids (omega-6, and omega-3)
  • Great source of protein making them ideal for vegans and vegetarians.  The seeds contain all the essential amino acids. This makes them a complete protein.
  • Excellent source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc
  • They are a source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease
  • May reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA)

Hulled hemp seeds can also be purchased online or at a reputable.  Make sure you purchase the hulled seeds (or hemp hearts) and not the whole hemp seeds.  The whole seeds will not break down as well in your blender and give the latte a bitter taste.

5. COLLAGEN PEPTIDES

Collagen is the most abundant protein in the human body and a key building block for the skin.  It helps form the connective tissues in the skin, muscles, bones, joints and tendons. 

Collagen, together with elastin, help keep the skin supple and wrinkle free.  However, as we get older, our bodies struggle to produce enough collagen.   When this is combined with environmental exposure to the sun and pollutants, our skin loses its suppleness. 

Both collagen peptides and gelatin (another form of digestible collagen) have many benefits including:

  • Decreased joint pain and inflammation
  • Promotes gut health
  • Strengthens the barrier of the digestive tract
  • Supports glowing skin
  • Reduces hunger
  • Strengthens bones

Collagen is purchased in both tablet and powder form.  I prefer the powder form as it can be used in my Keto Superfood Lattes as well as extra protein for my smoothies.

It can be purchased online or at your local pharmacy.

HOW DO I MAKE A KETO SUPERFOOD LATTE?

To make the latte you need to combine all the ingredients in a high-powered blender.  Blending it causes it to emulsify into the creamy latte texture. The hemp seeds and fats will separate if not blended.

I use a Ninja to blend my latte.  Make sure your blender is okay with hot liquids.  Some people have used a stick blender, but it does not seem to mix it up enough.

I like to sprinkle cinnamon on the top of my latte.  Cinnamon also helps control sugar cravings – a must on a keto diet?.

FREQUENTLY ASKED QUESTIONS?

What if I don’t drink coffee?

You can adapt this recipe for tea or un-caffeinated beverages such as a hot chocolate.  Just brew up the tea or hot chocolate as the base, then add the rest of the ingredients and blend.

What if I cannot have collagen?

Collagen is an animal product, which does not make it suitable for the vegan diet.  Collagen can be omitted from the recipe and you will still get the health benefits from the other ingredients.

What can I substitute for MCT oil?

You can use coconut oil if you don’t have MCT oil?  Personally, I find the taste of coconut in my coffee to be very strange and like to blander taste of MCT oil.

Can I add a keto sweetener to my latte?

Yes you can add a keto sweetener of your choice to your Superfood Latte.  I add 2 – 3 drops of alcohol-free stevia to mine each day.  Sometimes I even add some sugar free caramel syrup to give it a more caramel latte flavour.  Natvia has a delicious topping I also pop on top of keto ice-cream – YUM!

I don’t follow a ketogenic diet.  Will this still benefit my health?

We all need some fats in our diet for optimum health.  Even if you are not following a ketogenic diet, you can still get the benefits from these ingredients.  You will just need to watch how much fat you consume for the rest of you day’s meals.

I am intermittent fasting.  Will this break my fast?

If you are intermittent fasting, I suggest you omit the protein-based ingredients from the recipe (hulled hemp seeds and collagen).  Including the fats in your latte should not break your fast. 

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Ultimate Keto Superglow Latte (Dairy free, paleo)

Prep Time 5 minutes
Servings 1
Calories 317
This indulgent Latte is packed full of goodness and will help you burn fat. The smooth, creamy texture will get you buzzing in the morning and energized ready for the day. An easy dairy free, paleo and low carb latte.

Equipment

  • High powered blender

Ingredients

  • 3/4 cup espresso coffee or tea
  • 2 teaspoons Cacao Buttons (or 10 grams if weighing cacao chunks)
  • 1 tablespoon Hulled Hemp seeds (also known as hemp hearts)
  • 1 tablespoon MCT Oil or Unflavored Coconut Oil (reduce to 1 teaspoon if having for the first time)
  • 1 tablespoon Collagen Peptides
  • 3-4 drops alcohol free Stevia or sweetener of choice ((optional))
  • Cinnamon ((optional))

Instructions 

  • Prepare the coffee, tea or hot chocolate.
  • Place all ingredients in a high powered blender. Blend on high until ingredients are well mixed.
  • Pour into your favorite mug or latte glass.
  • Sprinkle with cinnamon

Notes

  • Perfect for breakfast to kick start fat burning for the day
  • Blend it with your favorite dairy free milk to create an iced latte
Calories: 317kcal
Course: Breakfast, Drinks, Snack
Cuisine: Dairy-free, paleo, vegetarian
Keyword: dairy free, Keto, Latte, Superfood

Nutrition Facts

Serving size g

Servings per container 1

Amount per serving
Calories 317

Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 20g 100%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 88mg 4%
Total Carbohydrate 7g 3%
Dietary Fiber 3g 12%
Sugars 0g
Protein 12g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Easy Keto Chicken Salad – Paleo, Dairy-Free

This easy keto chicken salad is the perfect mid week dinner or lunch. It is super creamy, dairy-free and paleo.

Photo by Tryphena Ballantyne

Who needs bread?

So many people on the keto diet (mwah included), cave because of two things – bread and pasta.

There are times that I think, “Ahhh, I would love a peanut butter sandwich right now on some super soft white bread.” And it makes it even harder when my hubby, aka “Mr Lovintime”, thoughtfully brings home a BBQ chicken and some soft white bread from the bakery.

Other times I crave the good old egg and lettuce sandwich. But then I remember what bread, especially processed white bread does for my gut and digestive issues.

Sometimes it’s the filling you might be craving. Especially when you start to tune in to your body’s needs.

We know that bread on it’s own is doing nothing for us. With 14g of carbs per slice, it will most likely kick us out of ketosis.

So this recipe was inspired by the good old fashioned egg and lettuce sandwich.

There are still many keto bread options if you would like to pop this on something. But I find this recipe on its own was enough to satisfy my cravings.

For Keto bread options check out some of the recipes at https://www.fatforweightloss.com.au/keto-bread/. Aaron has put many to the test.

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Easy Keto Chicken Salad with Egg

Prep Time 15 minutes
Cook Time 0 minutes
Servings 1
Creamy chicken salad with eggs and crunchy ice-berg lettuce

Ingredients

  • 1/2 cup mayonnaise (preferably home made)
  • 4 large iceberg lettuce leaves
  • 1 or 2 hard boiled eggs (depending on macro needs)
  • 120 grams shredded chicken breast
  • 1/2 spring onion (chopped into rings)
  • 1/2 stick celery (finely sliced)
  • spinach leaves ((to garnish))
  • salt and pepper (to taste)

Instructions 

  • Wash and dry the lettuce. Then lay it down flat on the serving plate.
  • In a small bowl, combine the chicken breast, mayonnaise, spring onions, celery, and the eggs.
  • Gently mix the ingredients, being careful not to damage the chopped eggs.
  • Season to desired taste.
  • Spoon mixture over lettuce leaves and garnish with spinach leaves or more spring onions.

Notes

  • Recipe macros based on 1 egg.
  • The chicken mixture can be stored in the fridge in an air tight container for 1 to 4 days.
  • Lovely topped with avocado and sliced almonds.
Author: phena79
Course: Dinner, Lunch, Salad, Side Dish
Cuisine: Dairy-free, Low-Carb, Meat dish
Keyword: Chicken, Easy, Egg, Keto, Lettuce, Salad

Nutrition Facts

Serving size g

Servings per container 1

Amount per serving
Calories 1280

Calories from Fat 792
% Daily Value*
Total Fat 88g 136%
Saturated Fat 18g 90%
Trans Fat 0g
Cholesterol 349mg 117%
Sodium 277mg 12%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 46g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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