Chapter Nine:
DRINKS & DESSERTS
Finding low-carb or ketogenic drinks and desserts can be a bit of a challenge—but this chapter is here to help. When you’re living a ketogenic lifestyle, you’ll be spending more time preparing food, so healthy keto-friendly beverages, like breakfast smoothies, can act as quick meal replacements when you’re pressed for time. And as for desserts—well, this chapter’s packed with the best low-carb, grain- and sugar-free treats I’ve ever created, and they’ll satisfy your sweet tooth every time. (Just remember that they should only be eaten once in a while!)
CREAMY KETO SMOOTHIE
Boost your energy levels with this luscious low-carb smoothie: a dose of MCT oil gives it extra fat-burning power.
1 SERVING
5 MINS
5 MINS
INGREDIENTS
1/2 cup (120 ml/4.1 fl oz) coconut milk or heavy whipping cream
1/2 cup (120 ml/4.1 fl oz) almond milk
1 tablespoon (15 g/0.5 oz) MCT oil
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
1/4 cup (35 g/1.2 oz) raspberries, blackberries, or strawberries, fresh or frozen
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder
Few ice cubes
Optional: 3 to 5 drops liquid stevia, or 1 tablespoon (10 g/0.4 oz) erythritol or Swerve
Optional: 1 tablespoon (16 g/0.6 oz) macadamia nut butter or Toasted Nut Butter (here)
NUTRITION FACTS PER SERVING
Total carbs: 7.5 g
Fiber: 1.2 g
Net carbs:: 6.3 g
Protein: 23.1 g
Fat: 38.6 g
Energy: 452 kcal
Macronutrient ratio: Calories from carbs (5%), protein (20%), fat (75%)
Wash the berries. Place everything into a blender and pulse until smooth. You’re done! You can add a few drops of liquid stevia or erythritol if you prefer a sweeter taste. Adding nut butter will increase the fat content and will make the consistency thicker.
TIP
Medium-chain triglycerides (MCTs) are saturated fats our bodies can digest very easily. MCTs, which are mostly found in coconut oil, behave differently when ingested and are passed directly to the liver to be used as an immediate form of energy. They’re also present in butter and palm oil in smaller quantities. MCTs are used by athletes to improve and enhance performance and are great for fat loss. Unlike coconut oil and butter, pure MCT oils do not solidify even when refrigerated, so they’re handy for making cold smoothies.
◁ REFRESHING ICED TEA WITH BERRY ICE CUBES
Perfect for a sultry summer afternoon, this refreshing, sugar-free drink is packed with fresh mint and served with pretty berry-laden ice cubes.
4 SERVINGS
5 MINS
2 HOURS
INGREDIENTS
2 to 3 cups (475 to 700 ml/16 to 23.7 fl oz) hot water
4 bags quality green, white, or black tea
3 to 4 tablespoons (24 to 32 g/0.8 to 1.1 oz) ginger
2 cups fresh mint leaves
1 cup (140 g/4.9 oz) berries, such as blackberries, raspberries, strawberries, or blueberries
1 quart water, plus more for ice
1/2 cup (120 ml/4.1 oz) fresh lemon juice
Optional: 5 to 10 drops liquid stevia or 2 tablespoons (20 g/0.7 oz) erythritol or Swerve
NUTRITION FACTS PER SERVING
Total carbs: 3.9 g
Fiber: 0.5 g
Net carbs: 3.4 g
Protein: 1 g
Fat: 0.2 g
Energy: 20 kcal
Macronutrient ratio: Calories from carbs (70%), protein (21%), fat (9%)
Pour the water over the tea bags, steep for 3 to 5 minutes, and then remove the bags and discard. Pour the tea into a large jug and add the ginger and mint. Save some mint for garnish. Let the tea rest and infuse until cooled.
Meanwhile, make the berry ice cubes. Wash the berries and put 1 to 2 small berries in each of the cube molds in an ice cube tray. Cover with water and freeze for 2 hours or until solid.
When the tea has cooled, strain it through a sieve, add the lemon juice, and refrigerate for at least an hour or until cold. Serve with the berry ice cubes and garnish with fresh mint or a slice of lemon. Add sweetener if needed.
◁ PUMPKIN SPICE COFFEE
Who needs those sugary, take-out lattes? High in healthy fats, this creamy, spiced coffee is a full meal in a mug.
1 SERVING
5 MINS
5 MINS
INGREDIENTS
1/2 cup (120 ml/4.1 fl oz) black coffee
1 tablespoon (20 g/0.7 oz) pumpkin puree
1/4 cup (60 ml/2 fl oz) heavy whipping cream or coconut milk
1 tablespoon (15 ml/0.5 fl oz) MCT oil or coconut oil
1/2 teaspoon unsweetened vanilla extract
1 teaspoon pumpkin spice mix (ground cinnamon, nutmeg, cloves, ginger, allspice)
3 to 5 drops liquid stevia or 1 tablespoon (10 g/0.4 oz) erythritol or Swerve
Optional: whipped cream or coconut milk for topping
NUTRITION FACTS PER SERVING
Total carbs: 5 g
Fiber: 1.7 g
Net carbs: 3.3 g
Protein: 1.6 g
Fat: 36.1 g
Energy: 347 kcal
Macronutrient ratio: Calories from carbs (4%), protein (2%), fat (94%)
Prepare the coffee. Add it to a blender with the remaining ingredients. Pulse until smooth and frothy. Add sweeteners or top with whipped cream or coconut milk, if you wish.
CHAI TEA TURMERIC LATTE
This rich chai tea latte is laden with turmeric, which is prized for its anti-inflammatory properties and which may promote stomach, liver, and skin health.
1 SERVING
10 MINS
10 MINS
INGREDIENTS
1/2 teaspoon ground ginger (or 1 teaspoon fresh)
1/4 teaspoon cinnamon
2 cardamom pods
1 vanilla bean or 1 teaspoon powdered vanilla extract
Pinch each of freshly ground black pepper and salt
1 1/2 cups (360 ml/12.2 fl oz) water
1/4 cup (60 ml/2 fl oz) coconut milk or heavy whipping cream
1 teaspoon ground turmeric
1 tablespoon (15 ml/0.5 fl oz) MCT oil or coconut oil
Optional: 3 to 5 drops liquid stevia or 1 tablespoon (10 g/0.4 oz) erythritol or Swerve
Optional: whipped cream or coconut milk with cinnamon on top
NUTRITION FACTS PER SERVING
Total carbs: 3.9 g
Fiber: 0.7 g
Net carbs: 3.2 g
Protein: 1.4 g
Fat: 25.3 g
Energy: 237 kcal
Macronutrient ratio: Calories from carbs (5%), protein (2%), fat (93%)
First, prepare the chai tea concentrate. Place the ginger, cinnamon, cardamom, vanilla extract (or seeds scraped from the vanilla bean), black pepper, and salt into a saucepan. Add the water and bring to a boil. Reduce the heat and boil until it reduces by about half. When done, remove the pan from the heat and pour the liquid through a fine-mesh sieve. Discard the spices.
Prepare the turmeric milk. Mix the coconut milk with the ground turmeric in saucepan and bring to a boil. Simmer on low heat for about 5 minutes.
Pour the chai tea concentrate, turmeric milk, MCT oil, and liquid stevia, if using, into a blender and pulse until frothy—blending will prevent the oil from floating on top. Transfer to a glass and enjoy hot. Top with whipped cream or coconut milk, if you like.
◁ CREAMY HOT CHOCOLATE
Treat yourself to this low-carb hot chocolate on a cold winter’s night or try it for breakfast: it’s substantial enough to stand in for a full meal.
1 SERVING
5 MINS
5 MINS
INGREDIENTS
1/4 cup (60 ml/2 fl oz) coconut milk or heavy whipping cream
3/4 cup (180 ml/6.1 fl oz) water or almond milk
2 tablespoons (30 g/1.1 oz) Toasted Nut Butter (here) or Chocolate Hazelnut Butter (here)
2 tablespoons (10 g/0.4 oz) unsweetened cacao powder
Pinch cayenne pepper
1 tablespoon (15 ml/0.5 fl oz) MCT oil or coconut oil
Optional: 3 to 5 drops liquid stevia or 1 tablespoon (10 g/0.4 oz) erythritol or Swerve
Optional: whipped cream or coconut milk and grated dark chocolate on top
NUTRITION FACTS PER SERVING
Total carbs: 13.4 g
Fiber: 7 g
Net carbs: 6.4 g
Protein: 7.1 g
Fat: 46.7 g
Energy: 453 kcal
Macronutrient ratio: Calories from carbs (5%), protein (6%), fat (89%)
Pour the coconut milk and water into a saucepan and bring to a boil over medium heat. Add the nut butter, cacao powder, and cayenne pepper and mix well. Remove from the heat and add the MCT oil. Mix until well combined and pour into a cup or a serving glass. If you like, add the optional sweetener and then top with whipped cream or coconut milk and a dash of grated dark chocolate.
EGGNOG
This traditional egg yolk–based drink is a perfect low-carb treat. Don’t wait for the holiday season to give it a try!
2 SERVINGS
5 MINS
5 MINS
INGREDIENTS
2 large egg yolks
10 to 15 drops liquid stevia or 2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
1 cup (240 ml/8.1 fl oz) heavy whipping cream or coconut milk
1 cup (240 ml/8.1 fl oz) almond milk
1/4 cup (60 ml/2 fl oz) dark rum or brandy or 1 teaspoon rum extract
1 vanilla bean or 1 teaspoon vanilla extract
1/2 teaspoon nutmeg
1/4 teaspoon cinnamon
Optional: 2 whipped egg whites plus 1/4 cup (56 g/2 oz) whipped cream on top
NUTRITION FACTS PER SERVING
Total carbs: 6.2 g
Fiber: 1.6 g
Net carbs: 4.6 g
Protein: 5.6 g
Fat: 51.8 g
Energy: 581 kcal
Macronutrient ratio: Calories from carbs (4%), protein (4%), fat (92%)
Here are four different ways to make Eggnog:
Classic: Whisk the egg yolk with the liquid stevia or erythritol until creamy. Add the cream, almond milk, and rum and stir well. Add the nutmeg, cinnamon, and vanilla. Serve chilled or with ice.
Alcohol-free eggnog: Follow the same recipe but use rum extract and add more water, almond milk, and cream, if needed.
Add egg whites: To use the egg whites, whisk them until they create soft peaks. Add more sweetener if needed. Serve on top of the eggnog or mix into it to create a fluffy texture.
Use cooked eggs: In a heat-resistant bowl, mix the egg yolks, half of the almond milk, and half of the cream. Add vanilla, nutmeg, cinnamon, and the sweetener. Put the bowl over a pot with boiling water and cook for 5 to 8 minutes, stirring constantly. Remove from heat and mix in the remaining cream and almond milk. Add the rum. Serve hot or refrigerate and serve with ice.
TIPS
• If you’re using raw eggs, due to the slight risk of salmonella or other foodborne illness, you should use only fresh, properly refrigerated, clean, grade A or AA eggs with intact shells and avoid contact between the yolks or whites and the outside of the shell.
• You can make raw eggs safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140°F (60°C). Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6 to 8 weeks.
BLACKBERRY COCONUT BARK
High in healthy fats, this Blackberry Coconut Bark is the perfect alternative to chocolate—and it makes a great low-carb pre-workout snack, too.
12 SERVINGS
10 MINS
10 MINS + CHILLING
INGREDIENTS
1/2 cup (30 g/1.1 oz) desiccated coconut, flaked
1 cup (250 g/8.8 oz) coconut butter
1/4 cup (55 ml/1.9 fl oz) extra virgin coconut oil
1/4 cup (60 g/2.1 oz) butter or more coconut oil
1/2 cup (70 g/2.5 oz) blackberries, unsweetened and frozen
1/4 teaspoon salt
Optional: 2 tablespoons (20 g/0.7 oz) erythritol or Swerve and 15 to 20 drops liquid stevia
NUTRITION FACTS PER PIECE
Total carbs: 5.5 g
Fiber: 3.8 g
Net carbs: 1.7 g
Protein: 1.5 g
Fat: 21.7 g
Energy: 211 kcal
Macronutrient ratio: Calories from carbs (3%), protein (3%), fat (94%)
Toast the flaked coconut until golden in a pan over medium-high heat. Stir frequently to prevent burning. When done, set it aside.
Place the coconut butter, coconut oil, butter (or more coconut oil), powdered erythritol, and liquid stevia, if using, in a bowl and melt in a water bath. Make sure you use coconut butter (creamed coconut meat), not creamed coconut milk. To make the water bath, simply place the bowl over a pot with boiling water and stir until everything melts completely. The bowl has to be bigger than the saucepan, and the boiling water should not reach the bottom of the bowl; only the steam should heat the bowl.
Set a baking sheet over a medium plate. Pour the coconut mixture on the sheet and top with toasted coconut and frozen blackberries and season with salt. You can use fine or larger grains of salt.
Place in the fridge for at least 30 minutes or until set. When done, cut into 12 pieces and keep refrigerated for up to three days or freeze for up to three months.
TIP
Use raspberries, strawberries, or blueberries in place of the blackberries.
◁ CHOCOLATE FAT BOMBS
Fat bombs are keto-friendly snacks: reach for a couple if you find it hard to boost your fat intake, or if you’re on a fat fast.
15 TRUFFLES
10 MINS
10 MINS + CHILLING
INGREDIENTS
1/2 cup (125 g/4.4 oz) coconut butter
1/4 cup (55 ml/1.9 fl oz) extra virgin coconut oil
1/2 cup (110 g/3.9 oz) butter or more coconut oil
3 tablespoons (25 g/0.9 oz) unsweetened cacao powder
15 to 20 drops liquid stevia
Optional: 2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
Optional: 1 teaspoon hazelnut, cherry, or almond extract, or pinch of cayenne pepper
NUTRITION FACTS PER TRUFFLE
Total carbs: 2.7 g
Fiber: 1.8 g
Net carbs: 1 g
Protein: 0.9 g
Fat: 14.4
Energy: 134 kcal
Macronutrient ratio: Calories from carbs (3%), protein (2%), fat (95%)
Let the coconut butter, coconut oil, and butter sit at room temperature to soften (but do not let melt). Make sure you use coconut butter for this recipe: that’s creamed coconut meat, not creamed coconut milk.
Combine all the ingredients in a food processor, but keep some cacao aside for coating. Process until smooth.
Line a baking sheet with parchment paper (or any nonstick mat) and use a spoon to form 15 small truffles. Place in the fridge for 30 to 60 minutes.
Remove from the fridge and sift the remaining cacao powder over the fat bombs. Store in the fridge for up to a week or freeze for up to three months.
◁ KETO CRÈME BRÛLÉE
My low-carb, paleo-friendly version of this popular dessert includes an extra ingredient that gives it a caramelized crust—just like the real thing!
4 SERVINGS
15 MINS
10 MINS + CHILLING
INGREDIENTS
Custard
2 cups (480 ml/16.2 fl oz) heavy whipping cream or coconut milk
2 vanilla beans or 2 teaspoons sugar-free vanilla extract
5 large egg yolks
1/4 cup (40 g/1.4 oz) erythritol or Swerve
15 to 20 drops liquid stevia
Topping
6 teaspoons (20 g/0.7 oz) erythritol or Swerve
NUTRITION FACTS PER SERVING
Total carbs: 5.6 g
Fiber: 0.7 g
Net carbs: 4.8 g
Protein: 5.7 g
Fat: 51.2 g
Energy: 513 kcal
Macronutrient ratio: Calories from carbs (4%), protein (5%), fat (91%)
Preheat the oven to 325°F (160°C, or gas mark 3). Pour the cream into a pan over medium heat.
Cut the vanilla beans lengthwise and unfold them (or add the sugar-free vanilla extract). Mix in the vanilla beans and simmer the cream for about 5 minutes. Lower the heat, if needed, to prevent the cream from boiling over. Take off the heat and set it aside.
Separate the egg yolks from the egg whites and reserve the egg whites for another use. Whisk the egg yolks together with the erythritol and liquid stevia. Keep some erythritol aside for the topping (1 1/2 teaspoons per serving).
Slowly pour the hot cream into the egg yolks while whisking. Do not pour all of it in at once, or you’ll risk cooking the egg. Use a sieve to remove the tiny vanilla seeds: discard them.
Place four ramekins in a deep casserole dish filled with 1 to 2 cups (235 to 475 ml/8 to 16 fl oz) of hot water, enough to cover the cups up to about a third. Fill the ramekins about three-quarters full with the mixture. Cover the casserole dish with parchment paper. Make sure there is a small gap—do not cover too tightly.
Cook in the oven for 40 to 45 minutes. When done, the custard should be set on the outside and soft in the middle. Remove from the oven. Take the ramekins out of the water and place on a cooling rack until they reach room temperature. Place in the fridge until chilled.
Take the ramekins out of the fridge 30 minutes before you are ready to serve and spread 1 1/2 teaspoons of erythritol on top of each. Place under a broiler set to high for about 3 to 5 minutes to caramelize, or use a blow torch.
◁ QUICK RASPBERRY ICE CREAM
A healthy summer refresher, this berry-laden ice cream doesn’t require an ice-cream maker, and it takes less than 5 minutes to make.
1 SERVINGS
5 MINS
5 MINS
INGREDIENTS
1/2 cup (75 g/2.6 oz) raspberries, unsweetened and frozen
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder: berry, vanilla or unflavored
1/4 cup (60 ml/2 fl oz) coconut milk or heavy whipping cream
1 tablespoon (15 ml/0.5 fl oz) MCT oil
Optional: 5 to 10 drops liquid stevia
NUTRITION FACTS PER SERVING
Total carbs: 7.7 g
Fiber: 1.9 g
Net carbs: 5.8 g
Protein: 21.9 g
Fat: 25.3 g
Energy: 330 kcal
Macronutrient ratio: Calories from carbs (7%), protein (26%), fat (67%)
Place all the ingredients into a blender and pulse until smooth. When done, eat immediately or place the ice cream in an airtight container and store in the freezer.
TIP
Try using other berries: strawberries, blackberries, and raspberries are the lowest in net carbs. You may not need to use any sweetener, as the berries should be enough to give the ice cream a naturally sweet taste.
BLACKBERRY & RHUBARB CRISP
Blackberries and rhubarb are some of the best low-carb fruits. Combine them in this grain-free crisp, and serve with a dollop of full-fat yogurt or sour cream.
12 SERVINGS
20 MINS
1 HOUR
INGREDIENTS
2 cups (300 g/10.6 oz) each rhubarb, and blackberries, fresh or frozen
1/4 cup (40 g/1.4 oz) erythritol or Swerve
15 to 20 drops liquid stevia
1/2 teaspoon each cinnamon and ground ginger
2 tablespoons (16 g/0.6 oz) ground chia seeds
Crisp
1 1/2 cups (150 g/5.3 oz) almond flour
5.3 ounces (150 g) macadamia nuts, roughly chopped
1/2 cup (50 g/1.8 oz) pecans or walnuts, roughly chopped
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder, vanilla or unflavored
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/3 cup (50 g/1.8 oz) erythritol or Swerve
1 large egg white
1/4 cup (56 g/2 oz) butter or coconut oil, chilled
10 to 15 drops liquid stevia
NUTRITION FACTS PER SERVING
Total carbs: 9.7 g
Fiber: 5.4 g
Net carbs: 4.3 g
Protein: 7.1 g
Fat: 22.2 g
Energy: 248 kcal
Macronutrient ratio: Calories from carbs (7%), protein (11%), fat (82%)
Preheat the oven to 400°F (200°C, or gas mark 6). Wash and slice the rhubarb. Wash the blackberries if using fresh. Place the blackberries and rhubarb into a casserole dish. Sprinkle evenly with erythritol, liquid stevia, cinnamon, and ginger and mix well. Place in the oven and bake for about 20 minutes. Mix once or twice to prevent burning. When done, set it aside.
Reduce the oven temperature to 300°F (150°C, or gas mark 2). Add the ground chia seeds to the baked fruit and mix well.
Meanwhile, prepare the crisp. Roughly chop the nuts. Mix the almond flour, chopped macadamia nuts, walnuts or pecans, whey protein, cinnamon, salt, and erythritol and mix well. Add the egg white, chilled butter, and liquid stevia.
Using your hands, mix well until you create a crumbly dough. Sprinkle pieces of the dough over the baked fruit and return to the oven. Bake for 20 minutes or until the crisp is golden. Keep an eye on it—nuts burn easily. Let it stand a few minutes and then serve.
◁ STRAWBERRY CHEESE BREAD
This recipe was inspired by my Pumpkin & Orange Cheese Bread, one of the most popular recipes on my blog.
10 SLICES
15 MINS
50 MINS + CHILLING
INGREDIENTS
Bread Layer
3 large eggs, separated
1/3 cup (50 g/1.8 oz) erythritol or Swerve
15 to 20 drops liquid stevia
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
3 tablespoons (45 g/1.6 oz) butter, ghee or coconut oil, softened
3/4 cup (75 g/2.6 oz) almond flour
1/4 cup (30 g/1.1 oz) coconut flour
1/2 teaspoon baking soda
1/4 cup (60 ml/2 fl oz) coconut milk or almond milk
1 teaspoon cream of tartar
Cheese Layer
1 1/2 cups (225 g/7.9 oz) strawberries, fresh or frozen
17.6 ounces (500 g) cream cheese
1/4 cup (60 g/2.1 oz) sour cream
1 tablespoon (15 ml/0.5 fl oz) lemon juice
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
1/3 cup (50 g/1.8 oz) erythritol
15 to 20 drops liquid stevia
1/4 cup (60 ml/2 fl oz) hot water
2 tablespoons (14 g/0.5 oz) gelatin or 2 teaspoons agar powder
NUTRITION FACTS PER SLICE
Total carbs: 7.4 g
Fiber: 2.4 g
Net carbs: 5 g
Protein: 9.1 g
Fat: 25.7 g
Energy: 268 kcal
Macronutrient ratio: Calories from carbs (7%), protein (13%), fat (80%)
Preheat the oven to 350°F (175°C, or gas mark 4). Line a loaf pan with parchment paper or use a silicone loaf pan. First, prepare the bread layer. Separate the egg whites from the egg yolks. In the bowl with the egg yolks, add the powdered erythritol and liquid stevia. Cut the vanilla bean lengthwise and scrape the seeds into the bowl with the yolks. Mix until creamy. Add the softened butter and stir until well combined.
Add the almond flour, coconut flour, and baking soda and combine well. Sift the dry ingredients, if needed, to avoid any lumps in the dough.
In a separate bowl, whisk the egg whites with the cream of tartar until they create soft peaks. Add to the dough and gently fold in. Be careful not to deflate the egg whites.
Pour the dough into the loaf pan and transfer to the oven. Bake for about 30 minutes until the bread layer is firm and the top is golden. When done, remove from the oven and let cool on a rack before adding the cheese layer.
To prepare the cheese layer, wash the strawberries and puree. Pour them into a bowl together with the cream cheese and sour cream. Add the lemon juice, vanilla extract, erythritol, and liquid stevia.
In a small bowl, combine the hot water and gelatin. Let it dissolve and then slowly drizzle in the cream cheese mixture while beating. Using a food processor, mix on high speed to prevent the gelatin from clumping.
If you’re using agar powder, dissolve 1/2 tablespoon (5 g/0.2 oz) of agar powder (not whole agar flakes) in 1/4 cup (60 ml/2 fl oz) of hot water and bring to a boil. Simmer for 1 to 2 minutes and then drizzle into the cheese layer ingredients while beating with a mixer set to high speed.
Pour the cheese mixture over the chilled bread layer and let set in the fridge for at least 4 hours or overnight before slicing and serving.
◁ CHOCOLATE CREPES WITH CHANTILLY CREAM
These glorious chocolate crepes with Chantilly cream, chocolate sauce, and toasted almonds make a truly special dessert—perfect for birthdays and other special occasions.
6 SERVINGS
15 MINS
20 MINS
INGREDIENTS
Crepes
1/4 cup (25 g/0.9 oz) unsweetened cacao powder
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
Pinch salt
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
4 large eggs
3 tablespoons (45 g/1.6 oz) butter, ghee or coconut oil plus more for greasing
1/4 cup (60 ml/2 fl oz) almond milk
10 to 15 drops liquid stevia
Chocolate Sauce
1/2 bar (50 g/1.8 oz) extra dark chocolate (85% cacao or more)
1 tablespoon (15 g/0.5 oz) coconut oil or butter
2 tablespoons (30 ml/1 fl oz) cream or coconut milk
1/2 cup (30 g/1.1 oz) flaked and toasted almonds
Chantilly Cream
1 cup (240 ml/8.1 fl oz) heavy whipping cream or creamed coconut milk
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
10 to 15 drops liquid stevia
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
NUTRITION FACTS PER SERVING
Total carbs: 8.5 g
Fiber: 3.3 g
Net carbs: 5.2 g
Protein: 11.4 g
Fat: 36.7 g
Energy: 395 kcal
Macronutrient ratio: Calories from carbs (5%), protein (12%), fat (83%)
Start with the crepes. Sift the cacao powder into a bowl and add the protein powder, powdered erythritol, and salt. Stir until well combined.
Cut the vanilla bean lengthwise and scrape the seeds into the powder mixture. Crack in the eggs and add two tablespoons (28 g/1 oz) of melted butter or coconut oil, almond milk, and liquid stevia. Whisk well until smooth and creamy. Leave to stand for about 10 minutes before making the crepes.
Meanwhile, prepare the chocolate sauce. Break the chocolate into small pieces and add to a heatproof bowl together with the coconut oil or butter. Place over a pan filled with simmering water: make sure the water doesn’t touch the bowl. Slowly melt, stirring frequently. Remove from the heat and slowly pour in the cream or coconut milk and stir until well combined. Set aside and keep warm.
If not using already toasted sliced almonds, dry roast the almond slices for just 1 to 2 minutes until lightly browned and crispy.
Prepare the Chantilly cream by whipping the heavy whipping cream. Slowly sift in the powdered erythritol and add the liquid stevia and vanilla extract while whipping. Refrigerate.
Grease a medium nonstick pan with a small amount of coconut oil or ghee (do not use butter—it will burn). Stir the crepe mixture so it’s well combined. When the pan is hot, pour in a small ladleful of the batter to create a crepe that’s about 8 inches (20 cm) in diameter.
Swirl the pan or use the ladle to spread the batter into a thin layer. Cook for about a minute or until the batter is set. Flip over using a spatula. Cook for another 30 seconds. Transfer to a plate and cover with a towel to keep warm. Repeat for the remaining five crepes and grease the pan again if needed.
To serve, spread the whipped cream over half of each crepe. Fold each half of the crepes over the cream and then fold again in quarters. Drizzle with the chocolate sauce and sprinkle with the toasted almonds.
◁ FUDGY GRASSHOPPER BROWNIES
These decadent, mint-chocolate brownies are the answer to your sugar cravings: a single piece will fill you up for hours!
16 SERVINGS
20 MINS
45 MINS + CHILLING
INGREDIENTS
Brownie layer
1 bar (100 g/3.5 oz) extra dark chocolate (85% cacao or more)
4.4 ounces (125 g) butter, ghee or coconut oil
3 large eggs
15 to 20 drops liquid stevia
3/4 cup (120 g/4.2 oz) erythritol or Swerve, powdered
1 cup (100 g/3.5 oz) almond flour
1/2 cup plus 1 tablespoon (45 g/1.6 oz) unsweetened cacao powder
1/4 cup (30 g/1.1 oz) ground chia seeds
1/2 teaspoon baking soda
1 teaspoon cream of tartar
Mint Layer
7.1 ounces (200 g) coconut butter, softened
1 cup (75 g/2.6 oz) dried shredded coconut
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
1/4 cup (60 ml/2 fl oz) coconut milk or heavy whipping cream
10 to 15 drops liquid stevia
1/4 cup (24 g/0.9 oz) fresh mint or more to taste
1 teaspoon to 1 tablespoon sugar-free mint extract (to taste)
Chocolate Crust
1/2 bar (50 g/1.8 oz) extra dark chocolate (85% cacao or more)
2 tablespoons (30 g/1.1 oz) extra virgin coconut oil or butter
1/4 cup (60 ml/2 fl oz) coconut milk or heavy whipping cream
NUTRITION FACTS PER BROWNIE
Total carbs: 11 g
Fiber: 5.9 g
Net carbs: 5.1 g
Protein: 6.3 g
Fat: 25.8 g
Energy: 284 kcal
Macronutrient ratio: Calories from carbs (7%), protein (9%), fat (84%)
First, prepare the brownie base. Preheat the oven to 350°F (175°C, or gas mark 4). Break the chocolate into small pieces and add to a heatproof bowl with the butter. Place over a pan filled with simmering water and make sure the water doesn’t touch the bowl: only the steam should heat the bowl. Slowly melt while stirring. When most of the chocolate is melted, remove the pan from the burner and let the mixture continue to melt while stirring. The chocolate mixture should not be hot when added to the dough.
Place the eggs, liquid stevia, and powdered erythritol into a bowl and whisk until well combined. Beat in the chocolate mixture and gently fold in the almond flour, cacao powder, ground chia seeds, baking soda, and cream of tartar and process well.
Pour into an 8 × 8 inch pan (20 × 20 cm) lined with parchment paper or use a silicone pan. Bake for 20 to 25 minutes. When done, remove from the oven and set on a cooling rack.
While the brownie base is cooling, prepare the mint layer. Place the softened coconut butter, shredded coconut, powdered erythritol, coconut milk, liquid stevia, mint and mint extract into a blender and pulse until smooth. If you prefer more texture, leave some shredded coconut aside and stir into the mixture after blending. The amount of mint depends on your palate and will not affect the amount of carbs per serving. Once the brownie layer has cooled, keep it in the baking pan and spread the mint layer over it.
Now, prepare the chocolate crust. Break the chocolate into small pieces and place in a bowl with the coconut oil. Pour the coconut milk or cream into a small saucepan and bring to a simmer over medium heat. Once simmering, pour the milk over the chocolate and coconut oil and mix until smooth and creamy. Set aside to cool and thicken slightly. When cool, spread on top of the mint layer, then refrigerate the brownies for 1 to 2 hours or until set before slicing.
CHOCOLATE CHIP & ORANGE COOKIES
Chocolate and citrus is an underused combination, and it’s lovely in these easy-to-make, grain-free cookies.
12 COOKIES
10 MINS
25 MINS
INGREDIENTS
1 cup (100 g/3.5 oz) almond flour
1/2 recipe (about 3/4 cup/200 g/7.1 oz) Toasted Nut Butter (here)
1/4 cup (40 g/1.4 oz) erythritol or Swerve
15 to 20 drops liquid stevia
2 tablespoons (12 g/0.4 oz) orange peel (or 1 tablespoon dried)
1 tablespoon (8 g/0.3 oz) ginger
1 large egg
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1 teaspoon cream of tartar
1/4 teaspoon salt
1/3 cup (60 g/2.1 oz) extra dark chocolate chips (85% cacao or more)
NUTRITION FACTS PER COOKIE
Total carbs: 6.9 g
Fiber: 3.5 g
Net carbs: 3.4 g
Protein: 5 g
Fat: 17.6 g
Energy: 191 kcal
Macronutrient ratio: Calories from carbs (7%), protein (10%), fat (83%)
Preheat the oven to 350°F (175°C, or gas mark 4). Place all the ingredients except for the chocolate chips in a bowl and mix until well combined. Add the chocolate chips to the bowl and mix until well incorporated.
Form 12 equal balls and place them on a baking sheet lined with parchment paper. Using your hand or a spatula, flatten each of the balls to create a cookie. If any chocolate chips fall out, press them back into the top of the cookies.
Bake for 12 to 15 minutes or until the tops are golden. When done, remove from the oven and set aside to cool.
TIP
Shape the dough into a roughly 2-inch-thick (5 cm) roll, cut into 1/2-inch (1.3 cm) slices, wrap in parchment paper, twist the ends, and store in the fridge for up to three days or in the freezer for longer. Anytime you want to make fresh cookies, simply set the frozen dough on a baking sheet lined with parchment paper and bake 12 to 15 minutes for refrigerated dough or 15 to 18 minutes for frozen dough.
DOUBLE CHOCOLATE MUFFINS
A muffin recipe that calls for avocado. Really? It’s not as odd as it sounds! Packed with healthy fats, avocado makes these chocolatey muffins so rich and moist.
8 MUFFINS
10 MINS
30 TO 35 MINS
INGREDIENTS
Dry Ingredients
1/3 cup (40 g/1.4 oz) coconut flour
1 cup (100 g/3.5 oz) almond flour
1/3 cup (30 g/1.1 oz) unsweetened cacao powder
1/2 cup (80 g/2.8 oz) erythritol or Swerve
1 teaspoon each cinnamon and baking soda
2 teaspoons cream of tartar
1/3 cup (60 g/2.1 oz) dark chocolate (85% cacao or more), roughly chopped
Wet Ingredients
2 medium (250 g/8.8 oz) avocados
15 to 20 drops stevia
4 large eggs
2 tablespoons (30 ml/1 fl oz) coconut milk or heavy whipping cream
NUTRITION FACTS PER MUFFIN
Total carbs: 12.2 g
Fiber: 6.6 g
Net carbs: 5.7 g
Protein: 9 g
Fat: 19 g
Energy: 237 kcal
Macronutrient ratio: Calories from carbs (10%), protein (16%), fat (74%)
Preheat the oven to 350°F (175°C, or gas mark 4). Halve, deseed, and peel the avocados and place them into a food processor. Pulse until smooth and creamy.
Sift together the coconut flour, almond flour, and cacao powder. Add the erythritol, cinnamon, baking soda, and cream of tartar and mix well.
Add the liquid stevia, eggs, coconut milk, and pureed avocado and process until well combined. Finally, roughly chop the chocolate and add to the mixture. Reserve a few pieces for topping.
Scoop the muffin batter into a silicon muffin pan or a regular muffin pan lined with paper cups greased with a small amount of coconut oil or ghee.
Top with the reserved chocolate pieces and place in the oven. Bake for about 25 minutes or until the tops are crispy and the muffins are firm.
Remove from the oven and let the muffins cool on a rack before serving. Keep at room temperature covered with a kitchen towel for up to three days or place in an airtight container and refrigerate for longer.
BOSTON CREAM PIE
My Boston Cream Pie does require a bit of work, but it’s so worth it. With custard filling sandwiched between sponge cake halves and coated in dark chocolate ganache, this one’s sure to satisfy even the most stubborn sweet tooth.
12 SERVINGS
35 MINS
2 HOURS
INGREDIENTS
Sponge base
1/4 cup (30 g/1.1 oz) coconut flour
2 cups (200 g/7.1 oz) almond flour
1/4 cup (25 g/0.9 oz) whey protein or egg white protein: vanilla or unflavored
1 teaspoon baking soda
2 teaspoons cream of tartar
1/4 teaspoon salt
1/2 cup (80 g/2.8 oz) erythritol or Swerve
1/4 cup (56 g/2 oz) butter or coconut oil, softened
4 large eggs
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
1/2 cup (120 ml/4.1 fl oz) almond milk
15 to 20 drops liquid stevia
1/4 cup (56 g/2 oz) butter or coconut oil
Vanilla Cream Custard
1 cup (240 ml/8.1 fl oz) heavy whipping cream or coconut milk
1/2 cup (120 ml/4.1 fl oz) almond milk
1 tablespoon (9 g/0.3 oz) arrowroot powder
4 large egg yolks
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
10 to 15 drops liquid stevia
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
Pinch salt
Chocolate Ganaches
1 bar (100 g/3.5 oz) extra dark chocolate (85% cacao or more)
2 tablespoons (30 g/1.1 oz) butter or coconut oil
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
1/4 cup (60 ml/2 fl oz) heavy whipping cream or coconut milk
NUTRITION FACTS PER SLICE
Total carbs: 9 g
Fiber: 3.2 g
Net carbs: 5.8 g
Protein: 10.2 g
Fat: 35.4 g
Energy: 386 kcal
Macronutrient ratio: Calories from carbs (6%), protein (11%), fat (83%)
Preheat the oven to 350°F (175°C, or gas mark 4). Line a cake pan with a removable bottom with parchment paper.
Sift the dry ingredients for the sponge base into a bowl and mix until well combined.
Beat together the erythritol and softened butter or coconut oil. Gradually add the eggs and beat until light and creamy. Cut the vanilla bean lengthwise and scrape the seeds into the mixture. Slowly pour in the almond milk, and while whisking, add the liquid stevia, then fold in the dry ingredients.
Pour the batter into the cake pan and transfer to the oven. Bake for 30 to 35 minutes or until the top is golden brown and the inside is fluffy and firm.
Meanwhile, prepare the custard cream filling. Pour the cream and 1/4 cup (60 ml/2 fl oz) of almond milk into a saucepan and gently bring to a boil over a medium heat. Mix the remaining almond milk with the arrowroot powder and set aside.
In a separate bowl, beat together the egg yolks, powdered erythritol, liquid stevia, vanilla extract, and salt. Pour two ladlefuls, one at a time, of the hot cream into the beaten eggs, stirring constantlty. Then, pour the egg mixture into the remaining hot cream and keep stirring to prevent the eggs from scrambling.
Cook and stir constantly until the filling starts to thicken. Then, add the arrowroot mixed with almond milk—you may need to stir it again before pouring it in the custard. Cook for another minute and remove from the heat. Add the butter or coconut oil and mix until well combined. Cover the surface with plastic wrap, let it cool, and then refrigerate. Alternatively, place the bowl in ice water and stir until chilled.
When the cake is ready to be assembled, make the chocolate ganache. Break the chocolate into small pieces and place in a bowl with the butter or coconut oil and vanilla extract. Heat the cream over a medium heat and, when boiling, pour over the chocolate and butter. Mix until smooth and creamy. Leave to cool down slightly before spreading on the cake.
Cut the cake horizontally through the middle and spread the vanilla custard cream filling over the bottom half. Place the other half on top and pour the ganache over it, allowing it to drip down the sides. Leave to set or refrigerate before cutting into slices.
TIPS
• You can substitute coconut oil for butter or ghee in most recipes. However, when cool, coconut oil tends to be harder than butter: keep this in mind when using it to make frostings, glazes, and ganaches.
• Don’t waste the egg whites! You can use them to make Fluffy Grain-free Sunflower Bread (here), Ultimate Keto Bread (here), or Ultimate Keto Buns (here).
◁ LEMON MERINGUE TARTLETS
You’ll love the crispy almond crust, zesty lemon curd filling, and fluffy meringue in this grain- and sugar-free adaptation of the classic dessert.
8 TARTLETS
30 MINS
50 MINS + CHILLING
INGREDIENTS
Lemon Curd Filling
Zest from 3 lemons
Juice from 4 lemons (3/4 cup [180 ml/6.1 fl oz] lemon juice)
6 large egg yolks
1/2 cup (80 g/2.8 oz) erythritol or Swerve, powdered
15 to 20 drops liquid stevia
1 tablespoon (9 g/0.3 oz) arrowroot powder or gelatin powder
2 tablespoons water
3 1/2 ounces (100 g) butter or extra virgin coconut oil
Tartlet Base
1 3/4 cups (175 g/6.2 oz) almond flour
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
1 large egg
2 tablespoons (30 g/1.1 oz) coconut oil or butter, melted
Pinch salt
Meringue
4 large egg whites
1/4 teaspoon cream of tartar
1/3 cup (50 g/1.8 oz) erythritol or Swerve, powdered
NUTRITION FACTS PER TART
Total carbs: 9.2 g
Fiber: 2.9 g
Net carbs: 6.4 g
Protein: 12.4 g
Fat: 29.1 g
Energy: 332 kcal
Macronutrient ratio: Calories from carbs (7%), protein (15%), fat (78%)
First, prepare the lemon curd filling. Zest and juice the lemons and set aside. Place the egg yolks with the powdered erythritol and liquid stevia in a heat-resistant bowl and beat well. Place the bowl over a saucepan filled with simmering water and stir constantly; make sure the water doesn’t touch the bottom of the bowl.
Add the fresh lemon juice and zest and keep stirring for 8 to 10 minutes until the curd starts to thicken. Mix the arrowroot with 2 tablespoons of water and pour into the lemon curd filling, stirring constantly. Cook for another minute or two and take off the heat. Add the butter and stir it in well. Cover with plastic wrap and refrigerate until thickened.
Preheat the oven to 350°F (175°C, or gas mark 4). Prepare the dough for the tartlet base. Place the almond flour, protein powder, powdered erythritol, coconut oil, egg, and salt into a bowl and process until well combined.
Separate the dough into eight equal pieces and press in the bottom of each 4 inch (10 cm) tartlet pan. (Use tartlet pans with removable bottoms or a silicone pan. Or, use a regular pan and make a large meringue pie.) If the dough is too sticky, wet your fingers to press it into the tart pan. Press toward the edges to create a bowl shape so that the tartlet can hold the lemon curd filling. You should be able to create a very thin, crispy pastry with the risen edges. Make sure there are no gaps in the batter so that the filling cannot leak through once poured in.
Bake the tartlets the oven for about 10 minutes. Watch them carefully, since almonds can burn easily. When done, remove from the oven and cool on a rack.
When the lemon curd is chilled and thick enough, preheat the oven to 325°F (160°C, or gas mark 3). Prepare the meringue topping. Beat the egg whites with the cream of tartar and gradually add the powdered erythritol until the egg whites create soft peaks. Do not overbeat; the meringue will be too stiff.
Fill each tartlet with about 2 tablespoons (28 g/1 oz) of the lemon curd filling and evenly distribute the rest. Top with the fluffy meringue. Bake for 15 to 20 minutes or until the meringues start to brown. You can use a blowtorch to finish browning the meringue tops. When done, carefully remove the tartlets from the oven and let cool. Store them in the fridge for up to five days.
◁ TIRAMISU TRIFLE
This low-carb version of the famous Italian dessert looks beautiful when it’s presented in single-serving parfaits.
6 SERVINGS
20 MINS
35 MINS + CHILLING
INGREDIENTS
Ladyfingers
3 large eggs, separated
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
15 to 20 drops stevia
1 large egg white
1/4 cup and 1 tablespoon (35 g/1.2 oz) coconut flour
1/3 cup (35 g/1.2 oz) almond flour
Mascarpone Layer
4 large eggs, separated
Pinch salt
1/2 cup (80 g/2.8 oz) erythritol or Swerve, powdered
10 to 15 drops stevia
1 cup (250 g/8.8 oz) mascarpone cheese or creamed coconut milk
6 teaspoons (10 g/0.4 oz) unsweetened cacao powder
Coffee Liquor
1/2 cup (120 ml/4.1 fl oz) freshly brewed strong black coffee
1/4 cup (60 ml/2 fl oz) dark rum or brandy (or 1 tablespoon rum extract)
2 tablespoons (20 g/0.7 oz) erythritol or Swerve
10 to 15 drops stevia
NUTRITION FACTS PER SERVING
Total carbs: 7.7 g
Fiber: 3.5 g
Net carbs: 4.2 g
Protein: 13 g
Fat: 24.4 g
Energy: 318 kcal
Macronutrient ratio: Calories from carbs (6%), protein (18%), fat (76%)
Preheat the oven to 375°F (190°C, or gas mark 5). Start by making the ladyfingers. Line a 10 × 10 inch (25 × 25 cm) pan with parchment paper. Separate the egg whites from the egg yolks. Cream the yolks in a bowl with the powdered erythritol and liquid stevia until pale and creamy.
In a separate bowl, whisk the four egg whites until they create soft peaks. Gently fold the whisked egg whites into the egg yolks. Sift in the coconut flour and almond flour and fold in until well combined.
Pour the mixture into the pan and spread evenly. Bake in the oven for about 15 minutes. When done, remove from the oven and let cool. Cut into ladyfinger shapes or squares.
Meanwhile, prepare the mascarpone layer. Separate the egg yolks from the egg whites. Whisk the egg whites with a pinch of salt and gradually add half of the powdered erythritol while whisking into stiff peaks. Set aside.
Place the egg yolks into a heat-resistant bowl. Beat the egg yolks with the liquid stevia and the remaining erythritol until pale and creamy. Place the bowl on top of a saucepan with simmering water. Cook for about 10 minutes, stiring constantly. Tempering the egg yolks will help keep the mascarpone layer creamy and firm.
Remove from the heat and continue stirring to cool. Fold in the mascarpone cheese. Using a large spoon, slowly fold in some of the whisked egg whites and then the remaining egg whites.
Prepare the coffee liquid. Combine the coffee with the rum or rum extract and the powdered erythritol and liquid stevia. Mix well and then dip each of the ladyfingers into the liquid until soaked but not soggy.
Assemble the trifles by spooning some of the mascarpone mixture into a bowl. Sprinkle with some cacao powder and then add 1 or 2 soaked ladyfingers. Top with another layer of mascarpone, cacao powder, and ladyfingers. Finally, top with more mascarpone and cacao powder.
Chill in the fridge for at least a few hours or overnight. Cover each trifle with plastic wrap to prevent the top from drying out.
TIP
Is alcohol keto-friendly? Clear spirits, such as vodka, whiskey, and tequila are zero-carb, and a glass of dry wine is considered low-carb. However, your body can’t store alcohol as fat: it has to metabolize it, and the result is that your body will burn it instead of fat for fuel. That means you shouldn’t have a large dinner and drink alcohol at the same time. Also, be aware that ketosis will lower your tolerance for alcohol.
CHAI TEA PANNA COTTA
Your guests will love this lightly spiced, tea-infused dessert. It’s very low in carbs, and it’s so simple to make.
6 SERVINGS
10 MINS
20 MINS + CHILLING
INGREDIENTS
2 cups (480 ml/16.2 fl oz) almond milk
1 1/2 cups (360 ml/12.2 fl oz) heavy whipping cream or coconut milk
1 tablespoon (7 g/0.3 oz) gelatin powder, preferably grass-fed, or 1 teaspoon agar powder
1/4 cup (60 ml/2 fl oz) water
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
10 to 15 drops stevia
Chai Tea Spices
1 vanilla bean
2 cinnamon sticks
4 each whole cloves, black peppercorns
8 cardamom pods, crushed
1 teaspoon each fennel seeds, and ground ginger (or 1 tablespoon ginger)
1/4 teaspoon each allspice, nutmeg and salt
2 to 3 tablespoons (4 to 6 g/0.1 to 0.2 oz) loose black tea
NUTRITION FACTS PER SERVING
Total carbs: 3.5 g
Fiber: 0.9 g
Net carbs: 2.6 g
Protein: 2.6 g
Fat: 23.8 g
Energy: 239 kcal
Macronutrient ratio: Calories from carbs (4%), protein (5%), fat (91%)
Cut the vanilla bean lengthwise and scrape the seeds into a saucepan using a sharp knife. Add the rest of the spices, salt, and tea, then the almond milk and cream: this is the chai tea concentrate.
Bring to a boil over a low heat and simmer for about 10 minutes. Take it off the heat and cover with a lid. Let the mixture infuse for 20 minutes. Pour the cream through a fine mesh sieve or cheesecloth into another saucepan. Discard the spices.
Sprinkle the gelatin into the water and mix until well combined. Add the erythritol and liquid stevia to the cream-and-chai mixture and slowly bring to a boil. Remove from the heat, add the bloomed gelatin, and whisk until completely dissolved and smooth.
Pour the chai cream into six small glasses and place in the fridge to set for at least 3 hours or overnight. Cover each glass with plastic wrap to prevent the top from drying out. When ready to serve, sprinkle with ground nutmeg or cinnamon.
◁ WARMING BERRY POT
This is a low-carb version of a crustless berry cheesecake, and it’s a major crowd-pleaser. Make it in advance and keep in the fridge.
6 SERVINGS
5 MINS
25 MINS
INGREDIENTS
2 large eggs
8.8 ounces (250 g) cream cheese
1/2 cup (115 g/4 oz) sour cream
1/4 cup (60 ml/2 fl oz) heavy whipping cream or coconut milk
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
10 to 15 drops stevia
1 tablespoon (15 ml/0.5 fl oz) freshly squeezed lemon juice
1 vanilla bean or 1 teaspoon unsweetened vanilla extract
2 cups (300 g/10.6 oz) fresh or frozen berries (raspberries, strawberries, blackberries and blueberries)
NUTRITION FACTS PER SERVING
Total carbs: 7.7 g
Fiber: 1.5 g
Net carbs: 6.2 g
Protein: 6.1 g
Fat: 20.9 g
Energy: 218 kcal
Macronutrient ratio: Calories from carbs (10%), protein (10%), fat (80%)
Preheat the oven to 300°F (150°C, or gas mark 2). Wash the berries and pat dry. Whisk together the eggs, cream cheese, sour cream, heavy whipping cream, powdered erythritol, liquid stevia, lemon juice, and vanilla. Mix in the berries. Pour into a casserole dish or 6 individual ramekins, and cook for about 20 minutes or until the top is caramelized. Eat warm or let it cool and store in the fridge.