Keto Neapolitan Ice-Cream

Hands-on 15 minutes Overall 3-4 hours

Nutritional values (per serving, 1 slice): Total carbs: 6 g, Fiber: 1.8 g, Net carbs: 4.2 g,

Protein: 3.8 g, Fat: 16.5 g, Calories: 185 kcal,

Original recipe, Keto Diet App - The ultimate low-carb diet app

Ingredients (makes 8 servings) 8. Prepare the chocolate layer. Sift the cocoa powder into the

second bowl with the vanilla base and gently fold in using a
3 large eggs, separated
spatula.
1/4 tsp cream of tartar or apple cider vinegar
9. To assemble the layers: Place the chocolate layer in a loaf
1/3 cup Erythritol or Swerve, powdered or other healthy low-carb
pan or a freezer-friendly container and spread gently using a
sweetener from this list (50 g/ 1.8 oz)
spatula. Top with the vanilla layer, and finally add the
1 1/4 cups heavy whipping cream or coconut milk for dairy-free strawberry layer. I started with the thickest layer (chocolate)
(300 ml / 10 fl oz) and used the most liquid layer on top (strawberry). Do not

1 tbsp sugar-free vanilla extract or 1 tsp vanilla bean powder swap the order or the layers will not set well.

2 cups strawberries (300 g/ 10.7 oz) 10. Freeze for at least 3-4 hours or until set. Cut into 8 slices and

serve or place back in the freezer and store for up to 3

1/4 cup unsweetened cacao powder (20 g/ 0.8 oz)
months.

Instructions More great content on KetoDietApp.com

1. Start by preparing the vanilla base. Separate the egg whites from Keto calculator
the egg yolks. Start whisking the egg whites and add the cream of
Best keto recipes
tartar. As the egg whites thicken, slowly add the powdered
Complete keto diet food list
Erythritol.
Expert articles & ketogenic guides
2. Whisk until they create stiff peaks. In another bowl, whisk the

cream... If using whipped coconut milk instead of cream, here is a Keto Diet App

great tutorial that explains how to do it. Free & premium keto diet plans

3. ... until soft peaks form when the whisk is removed. Be careful not

to over whisk the cream. In a third bowl, mix the egg yolks...

4. ... with the vanilla extract or vanilla powder. I used a combination of

vanilla extract and vanilla bean powder.

5. Slowly fold the whisked egg whites into the whipped cream. Then

add the egg yolk mixture and gently fold in using a spatula until well

combined. Divide the vanilla base into 3 parts. Place two parts into

smaller bowls (one for the strawberry layer and one for the

chocolate layer).

6. Prepare the strawberry layer. Wash the strawberries and cut the

green ends off. Place them in a food processor and pulse until

smooth.

7. Pour the blended strawberries in one of the bowls with the vanilla

base and gently fold in using a spatula. Set aside.

This free recipe cannot be redistributed without prior permission from KetoDietApp.com. If you have obtained this recipe from any source other than KetoDietApp.com please contact us.
Courtesy of Anna Sward @ Proteinpow.com

Protein Chocolate Lava Cakes For Two

Ingredients
1/2 cup chocolate whey protein powder
3 tbsp cocoa powder
2 tbsp coconut oil
1/4 cup oats (gluten-free or regular)
1 whole large egg
1/4 cup almond or coconut milk
2-3 tbsp crystallized coconut nectar or plain coconut sugar (I used 19 g)

Directions
1. Using a handheld blender or food processor, blend all ingredients together until you get
a creamy batter.

2. Pour the mix into two silicone baking pods or regular souffle dishes. Just bear in mind
that, if you're using souffle dishes, you'll have to butter them so the mix doesn't stick.

3. Bake at 356 F (180 C) for no more than 4 minutes. You want the top to be cooked but
the center to be gooey, so check on you cakes after 3 minutes and assess accordingly.

4. As soon as they're ready, carefully remove them from the mold and turn them upside
down on a plate.

5. Top with strawberries, cream, MCT powder, or just enjoy them solo!

Note: You can also just cook the mix inside silicone muffin tins! Obviously they won't
look like lava cakes, but they'll be pretty delicious.
17/11/2021, 02:32 Healthy Homemade Ferrero Rocher - Desserts With Benefits

Healthy Homemade Ferrero

Rocher
SERVINGS: 16 Truffles
PREP TIME: 1 hr TOTAL TIME: 1 hr 45 mins
These Healthy Homemade Ferrero Rochers are
super delicious and easy to make, you'd never know
they're low sugar, high protein, gluten free, dairy
free, vegan!

Ingredients
Truffles: 5 from 1 vote
2 Large Avocados
Did you make this recipe? Leave a review »
1 tsp Vanilla Paste
1 tsp Liquid Stevia Extract
105g (¾ cup, packed) Chocolate Brown Rice Protein Powder
10g (2 tbs) Unsweetened Dark Cocoa Powder
⅛ tsp Salt
16 Whole Hazelnuts

Coating:
½ cup Chopped Hazelnuts
6 oz 70% Cacao Dark Chocolate (melted)

Instructions
1. Slice the avocados, remove the pits, and put the flesh into a medium-sized bowl (the flesh of
my avocado weighed 292g). Add the vanilla paste and stevia extract. Blend with a hand
blender (I used my KitchenAid Hand Blender with Star Blade) until smooth. This measured
1⅓ cups after pureeing.

2. Add the protein powder, cocoa powder and salt and blend again (the mixture should be thick
like frosting).

3. Line a cookie sheet with foil or parchment paper. Use a 1½” cookie scoop to scoop the fudge
cream onto the prepared pan. Press the hazelnuts into the center of the scoops and refrigerate
uncovered for 1 hour.

4. In a bowl, stir the chopped hazelnuts into the melted chocolate.

5. Roll the chocolate "scoops" into balls, then dip them into the melted chocolate. Place the
balls back on the pan. Refrigerate until firm. Wrap the balls in squares of tin foil and

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17/11/2021, 02:32 Healthy Homemade Ferrero Rocher - Desserts With Benefits

refrigerate to store. Keeps for 3 days.

Recipe Notes
If you’re not vegan or allergic to dairy, you can also try these Chocolate Fudge Truffles as the
truffle base!

Nutrition Facts
Healthy Homemade Ferrero Rocher
Amount Per Serving (1 Ferrero Rocher)
Calories 140 Calories from Fat 81
% Daily Value*
Fat 9g 14%
Saturated Fat 3g 19%
Sodium 50mg 2%
Carbohydrates 9g 3%
Fiber 4g 17%
Sugar 4g 4%
Protein 7g 14%

Vitamin C 3.3mg 4%
Calcium 40mg 4%
Iron 1.8mg 10%
* Percent Daily Values are based on a 2000 calorie
diet.

COURSE: Dessert, Snacks CUISINE: Candy

KEYWORD: Chocolate, Dairy Free, Eggless, Gluten Free, High Protein, Vegan

https://dessertswithbenefits.com/healthy-homemade-ferrero-rochers/ 2/2
17/11/2021, 02:25

Keto Chocolate Roll Cake

This makes 12 total slices. Each slice comes out to be 272.75 Calories, 26.07g Fats, 3.43g Net Carbs, and 5.44g
Protein.

The Preparation
Chocolate Roll Cake
1 cup Almond Flour
4 tbsp. Butter, melted
3 large Eggs
1/4 cup Psyllium Husk Powder
1/4 cup Cocoa Powder
1/4 cup Coconut Milk
1/4 cup Sour Cream
1/4 cup Erythritol
1 tsp. Vanilla
1 tsp. Baking Powder
Cream Cheese Filling
8 oz. Cream Cheese
8 tbsp. Butter
1/4 cup Sour Cream
1/4 cup Erythritol
1/4 tsp. Stevia
1 tsp. Vanilla

The Execution
1. Combine dry cake ingredients in a bowl, then slowly mix as you add the wet ingredients.
2. Spread dough on a silpat on a cookie sheet. Then bake for 12-15 minutes at 350F.
3. Let cake cook, then cream together all of the cream cheese filling ingredients.
4. Spread filling over cake, then roll cake tightly.
https://www.ruled.me/keto-chocolate-roll-cake/

Copyright 2017 | Ruled.Me

1/1
17/11/2021, 02:29 Keto Creme Eggs - All Day I Dream About Food

Keto Creme Eggs

Gooey keto Creme Eggs for Easter! This childhood favorite is made with a
soft buttercream filling and a sugar-free chocolate shell.

Course Dessert
Cuisine Dessert
Keyword creme eggs, keto cream eggs

Prep Time 45 minutes

Cook Time 5 minutes
Chill Time: 2 hours
Total Time 50 minutes

Servings 12 medium-sized eggs

Calories 211kcal

Equipment
Silicone Easter egg molds

Ingredients
Chocolate Shell:
6 ounces sugar-free chocolate, chopped (milk or dark, your choice)
3/4 ounce cocoa butter

Cream Filling:
6 tbsp butter, softened
1/4 cup powdered Swerve Sweetener
3/4 cup sugar-free condensed milk
Natural yellow food coloring

Instructions
Chocolate Shell:
1. Set a heatproof bowl over a pot of barely simmering water, making sure that the bottom of
the bowl doesn't touch the water.
2. Combine the chopped chocolate and the cocoa butter and stir frequently until melted and
smooth.
3. Use a small spoon to cover bottom and sides of egg-shaped silicone molds with a good
coating of chocolate, making sure to cover any thin spots. You should use about ½ to ⅔ of
the chocolate, saving the rest to top the eggs after filling.
4. Place mold on a baking sheet and freeze until set, about 20 minutes.

Cream Filling:
1. Beat the butter with the powdered sweetener until well combined. Slowly drizzle in the
condensed milk, beating on medium low, until smooth.
2. Remove about 2 tablespoons of the mixture to another bowl and whisk in a little yellow food
coloring at a time until a bright yellow is achieved.

To assemble

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17/11/2021, 02:29 Keto Creme Eggs - All Day I Dream About Food

1. Add a tablespoon or so of white condensed milk mixture to each chocolate shell, then dab a
small amount of yellow condensed milk mixture in the center of each. Top with more white
condensed milk.
2. Set the eggs in the freezer for another hour to firm up.
3. Re-warm the remaining chocolate gently over the pan of simmering water. Spoon over the
filling and spread to the edges. Return to the fridge or freezer for another 30 minutes to firm
up.

Nutrition
Serving: 1egg | Calories: 211kcal | Carbohydrates: 6.2g | Protein: 1.2g | Fat: 21.1g | Fiber: 2.8g

By Carolyn Ketchum of All Day I Dream About Food

https://alldayidreamaboutfood.com/copycat-easter-cream-eggs-low-carb-and-gluten-free/ 2/2
17/11/2021, 02:31 Protein Pizza Wraps

Protein Pizza Wraps

Prep time Cook time Total time

15 mins 10 mins 25 mins

Makes 2 wraps.

Author: Andréa
Serves: 2 wraps

Ingredients
Crust/wrap:
4 egg whites (132g)
3 tablespoons Warrior Blend natural (unflavored) protein powder (19g)
1 tablespoon whole husk psyllium (7g)
two pinches of sea salt
a dash each of basil, parsley, oregano, onion powder, garlic powder
Filling:
½ cup tomato sauce (113g)
1 tablespoon Locatelli Romano cheese, grated (5g)
½ cup low-moisture part-skim mozzarella cheese (56g)

Instructions
1. Preheat your griddle over a medium flame. (If necessary, first spray with non-stick cooking spray or rub
with a few drops of olive oil.)
2. Beat the crust ingredients until smooth.
3. Wait until the griddle is hot enough (when drops of water sizzle up).
4. Spread half your batter into a thin circle (mine were approximately 8.5 inches (21.5cm)).
5. After a couple of minutes, flip the wrap over.
6. Remove from heat and repeat the steps for the second wrap.
7. Line your broiler tray with foil, and place wraps on top.
8. Top with tomato sauce, grated cheese, and mozzarella. Leave a little extra crust room on one side so the
filling doesn't spill out when you fold it up.
9. Broil for a few minutes, until cheese is melted to your liking.
10. Remove from broiler, and wrap like a burrito.
11. Enjoy!

Notes
A note about substitutions: because each type of protein powder has a distinct flavor and texture when baked,
the only substitution I would recommend is pea protein or another pea blend. If you prefer to use whey
protein, see my Sicilian Protein Pizza recipe. Also, don't leave out or substitute the psyllium husk. It gives the
wrap the bread-like texture we need. Without it, your wrap will likely be thinner and not fold as well.

Nutrition Information
Serving size: 1 wrap Calories: 196 Fat: 8g Carbohydrates: 8g Sugar: 1g Fiber: 4g Protein: 23g
Recipe by Andréa's Protein Cakery at https://www.proteincakery.com/protein-pizza-wraps/

https://www.proteincakery.com/easyrecipe-print/4009-0/ 1/1
Jamie's Sweet and Sour Chicken Recipe
Ingredients
24 oz. (3-4) chicken breasts
2 tsp garlic salt
1/2 tsp black pepper
1/2 cup low-sodium chicken broth
1/2 cup white vinegar
1/2 cup no-calorie sweetener (xylitol, Splenda)
1 tbsp low-sodium soy sauce
3 tbsp low-sugar ketchup
Arrowroot*
Cooked brown rice and veggies, for presentation

Utensils
Kitchen shears
Large bowl
Medium sauce pan
Whisk
Measuring cups
Measuring spoons
1 small bowl to add the arrowroot slowly
Large spoon
Plate for presentation

Directions
1. Cut chicken into bite-sized pieces and place in a large bowl.
2. Season the chicken with the garlic salt and pepper, turning to coat.
3. Cook the chicken over medium/high heat until done (no pink centers).
4. Meanwhile, whisk together chicken broth, vinegar, sweetener, soy sauce, and ketchup
in a medium sauce pan.
5. Bring sauce to a boil and then turn to low heat. Add the arrowroot a little at a time,
whisking briskly.
6. Let the sauce set up by continuing to stir for about two minutes.
7. Pour sauce over cooked chicken and serve with brown rice and vegetables.

Nutrition
Makes 4 servings
Calories: 186
Fat: 5 g
Carbs: 1 g
Protein: 33 g

Recipe Notes:
1. Make sure to cut and prep your chicken before you start adding the spices. Cut the
chicken into bite-sized pieces, remove any excess fat, and wash if needed.

2. Coat the chicken evenly to share the spices all over the meat. While the chicken cooks,
you can start your sauce. The timing should be about perfect.

*Arrowroot is a white powder in the spice section of your grocery store. For this recipe,
we use it to thicken your sweet and sour sauce. It's more digestible and friendly on your
tummy than corn starch. You can use it for gravy or pudding. I've never had any issues
with it. Years ago, arrowroot was used to wean babies off of breast milk. Add it to your
mixture a little at a time and stir well.
 Post Cardio Protein Banana Split
Ingredients
 1 medium banana
 3/4 cup non-fat Greek yogurt
 1/2 scoop Dymatize ISO protein
 1 strawberry, chopped
 1/4 cup blueberries
 1 large tbsp granola
 1 tbsp dark chocolate chips

Directions
1. Slice banana in half lengthwise
and lay both sides in a bowl or
on a plate.
2. Mix together protein and Greek yogurt and spoon on top of the banana
slices.
3. Top bananas and protein mixture with berries, granola, and chocolate
chips.

Nutrition Facts
Calories: 383
Fat: 7 g
Carbs: 53 g
Protein: 32 g
Traditional Saveloys
sausagemaking.com.au /recipe-items/traditional-saveloys/

Daniel Walshaw

Prep Time
20 Minutes

Cook Time
30 Minutes

Yield
1.5kg

This recipe will teach you how to make fresh Traditional Saveloys

Ingredients

1.5kg Pork Shoulder, finely ground twice

30g Salt
½ tsp Ground Mace
10g Paprika
2 tsp Ground White Pepper
1 tsp Ground Cardamom
10g Smallgoods Red Dye
2m Hog Casings

Instructions

1. Chill the ground pork until it is close to freezing.

2. Sprinkle the salt, white pepper, cardamom, mace, paprika & red dye over the pork.
3. Mix thoroughly with your hands until the filling becomes smooth.
4. Fill into hog casings, then you can either hot smoke them at 75˚C – 85˚C for around 1 ½ to 2 hours, until
the core temperature of the sausages has passed 70˚C.
5. Alternatively, simmer the Saveloys at 80˚C for 30 minutes, cooling them under cold running water when
they’re done.
6. They will keep for a week in the refrigerator, or you can freeze them

Servings : 15
Ready in : 60 Minutes
1/2
 Course : Lunch, Main
Recipe Type : Fresh Sausages, Pork Sausages

Rate this recipe

4 People Rated This Recipe

Average Rating

(3 / 5)

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Protein Powder
Cook Book
VOLUME 1
 ON™, GOLD STANDARD 100% WHEY™ AND GOLD STANDARD 100% CASEIN™ ARE TRADEMARKS OF
OPTIMUM NUTRITION, INC. COPYRIGHT© 2012. ALL ORIGINAL CONTENT IN THE ON PROTEIN POWDER
COOK BOOK, WHETHER TEXTS OR IMAGES, AND THE SELECTION AND ARRANGEMENT THEREOF, ARE
PROTECTED BY COPYRIGHT. ALL RIGHTS RESERVED.
The Protein Powder
Cook Book
VOLUME 1

It’s often quoted that six packs are made in the kitchen, not the
gym. Muscle is broken down during training. During your recovery
period, your body needs protein to repair and rebuild the muscle
fibres bigger and stronger.

Whatever your personal training goal, it’s vital that you plan a
diet filled with natural whole foods and a balanced mix of protein,
carbohydrates, fats, vitamins and minerals. Without this in place,
you’ll struggle to power your workouts and achieve your targets.

The great news is that our protein powders aren’t just for
shakes! The ON Protein Powder Cook Book includes 20 protein
packed dishes which will keep your diet interesting. They
take just minutes to prepare and all taste fantastic. Many of
the recipes include our Gold Standard 100% Whey™ and Gold
Standard 100% Casein™. The key benefit of whey proteins is that
they’re fast acting and will accelerate your results post-workout.
Casein on the other hand is slowly absorbed & ensures your
recovery goes on for hours after it’s consumed.

LOOK AND FEEL LEANER, FITTER, STRONGER….QUICKER!

Optimum Nutrition (ON) is the world’s No. 1 sports nutrition

brand. As you’ve come to expect from ON, our protein powders
only include the highest quality and purest ingredients. Because
we can guarantee the purity of our products, our powders always
mix effortlessly and taste great.

These recipes have been created by Anna Sward,

Recipe Developer / Blogger at www.proteinpow.com
TABLE OF
CONTENTS
6 SMOOTHIES & SHAKES
7 Pumpkin & Vanilla Protein Shake
8 Apple Coconut Protein Smoothie
9 Banana & Peanut Butter Weight Gain Protein Smoothie
10 PROTEIN FLUFF
11 Banana Protein Fluff Pudding
12-13 Raspberry Fluff
14 CAKES & MUFFINS
15 Chocolate Muffins
16-17 Vanilla Muffins
18 Banana Loaf
19 Tropical Loaf
20 Chocolate Protein Cake
21 Crustless Vanilla Cheesecake
22 PANCAKES
23 Vanilla Whey Crepes
24 Vanilla Protein Pancakes
24-25 Gainer Banana Pancakes
26 BARS
27 Granola Protein Bars
28-29 Rocky Road & Chocolate Protein Bars
30 PUDDINGS
31 Coconut Protein Flan
32 Vanilla Protein Panna Cotta
33 Casein Chocolate Pudding
34 BREAKFAST SPECIALS
35 Protein Porridge
36-37 French Toast
SMOOTHIES
& SHAKES

MARK VISSER
PROFESSIONAL SURFER
PUMPKIN AND
VANILLA
PROTEIN SHAKE
Servings: 1

INGREDIENTS
2 scoops of vanilla whey
2 tbsp. pumpkin puree
1-1/2 cups of semi-skimmed milk
1 tsp. orange zest

DIRECTIONS
Blend all the above ingredients, pour in a
glass or shaker, and enjoy!

NUTRITION PER SERVING

348 51.8 G 24G 4.2G 3.7G
KCALS PROTEIN CARBS FAT FIBRE

7
APPLE COCONUT
PROTEIN SMOOTHIE
Servings: 1

INGREDIENTS
2 medium apples (skinned and cored)
2 scoops of vanilla whey
1 cup of coconut milk
1 tbsp. grated coconut
DIRECTIONS
Blend all the above ingredients, pour in a glass
or shaker, and enjoy!
NUTRITION PER SERVING
374 39.2 G 26.3G 12.7G 1.8G
KCALS PROTEIN CARBS FAT FIBRE

8
BANANA & PB
Weight Gain Smoothie
Servings: 1

INGREDIENTS
2 scoops of vanilla whey 1 orange zest
1 banana 1 tbsp. PB
280ml whole milk 1 tsp. cinnamon

DIRECTIONS
Blend all the above ingredients, pour in a glass
or shaker, and enjoy!

NUTRITION PER SERVING

561 58G 24G 26.5 G 3.4G

KCALS PROTEIN CARBSFAT FIBRE

9
PROTEIN
FLUFF

ALEXANDRE CARNEIRO
IFBB PHYSIQUE PRO
BANANA PROTEIN
FLUFF PUDDING
Servings: 1

INGREDIENTS
1 large frozen banana
1/2 cup of whey
1/4 cup of semi-skimmed milk
1 tsp. orange peel

DIRECTIONS
First, blend your banana, whey, and milk. When fully mixed, whisk
the mixture together using an electric whisker so that the mixture
gains volume. Finally, grate the side of an orange onto it, add
some cinnamon, and enjoy!

NUTRITION PER SERVING

261 28.7 G 33.5G 2.9G 3.3G

KCALS
PROTEIN CARBS FAT FIBRE

11
RASPBERRY FLUFF
Servings: 1

INGREDIENTS
1 cup of frozen raspberries
1/2 cup of whey
1/8 cup of semi-skimmed milk

DIRECTIONS
First, blend your raspberries, whey, and milk. When fully
mixed, whisk the mixture together for 4-5 minutes using an
electric whisker until the mixture gains volume and becomes
fluffy. Consider topping it with grated coconut and/or some
nuts/seeds for an extra crunch!

NUTRITION PER SERVING

189 29G 12G 3FATG 0G
KCALS PROTEIN CARBS FIBRE

12
13
MUFFINS
CAKES &

CRISTINA VUJNICH
IFBB BIKINI PRO
CHOCOLATE MUFFINS
Servings: 6

INGREDIENTS
2 beets (finely grated)
1 cup of chocolate whey
3 eggs
1/4 cup of Fitness Fiber
1/2 cup of oats
3 tbsp. of cocoa
1/4 cup of coconut flour

DIRECTIONS
Blend all ingredients together and bake your batter inside six
muffin moulds (I like to use silicone moulds for this as they’re
easier to wash) at 150 degrees celsius for about 35 minutes
or until, when you stab a muffin, your knife comes out clean.
Feel free to eat them right out of the oven; topped with a bit of
butter and/or nut butter, they’re delicious!

NUTRITION PER SERVING

167 14.9 G 16.7G 4.9G 8G
KCALS PROTEIN CARBS FAT FIBRE

15
 VANILLA MUFFINS
Servings: 6

INGREDIENTS
1/2 cup of quark
2 eggs
1/4 cup of vanilla whey
3/4 cup of oats
1/2 cup semi-skimmed milk
1 tsp. baking powder
1 tbsp. of coconut flour
FROSTING:
1/4 cup of chocolate casein
1/4 cup of milk
1 tsp. of cocoa

DIRECTIONS
First, make your muffins by blending all
ingredients together
and baking your batter inside six muffin moulds
(I like to use silicone moulds
for this as they’re easier to wash) at 150
degrees celsius for about 35 minutes or until,
when you stab a muffin, your knife comes out
clean. Set them aside so they cool. Then, make
your frosting by mixing the casein, milk and
cocoa in a bowl and, using a piping bag, adding
the frosting on top of each muffin (note: you
don’t have to use a piping bag, you could also
snip the corner off a plastic sandwich bag or
just smear the frosting on top of each muffin!)

NUTRITION PER SERVING

161 14.9 G 12.4G 4.9G 2.1G
KCALS PROTEIN CARBS FAT FIBRE

16
17
BANANA LOAF
Servings: 10

INGREDIENTS
1/2 cup of banana whey
1/2 cup of egg whites
1/4 cup of oats
1/2 cup of quinoa flakes
1/8 cup of coconut flour
1 tsp. baking powder

DIRECTIONS
Blend all ingredients together and bake your batter in a bread loaf tin
(I like to use silicone moulds for this as they’re easier to wash) at 160
degrees celcius for about 35 minutes or until, when you stab the loaf,
your knife comes out clean. When cooked, allow the bread to cool and
proceed to slice it (or keep it whole to slice when ready to eat!)

NUTRITION PER SLICE

59 5.7G 5.7 G 1.1G 1.7G
KCALS PROTEIN CARBS FAT FIBRE

18
TROPICAL LOAF
Servings: 10

INGREDIENTS
2 eggs
1/2 cup of vanilla oats and whey
1/4 cup of apricots
1/4 cup of tropical fruit
1/2 cup of egg whites
1/4 cup of quinoa flakes
1 tbsp. of coconut flour
1 tsp. of baking powder

DIRECTIONS
Blend all ingredients together and bake your batter in a bread loaf tin (I like to use
silicone moulds for this as they’re easier to wash) at 160 degrees celsius for about 35
minutes or until, when you stab the loaf, your knife comes out clean. When cooked, allow
the bread to cool and proceed to slice it (or keep it whole to slice when ready to eat!)

NUTRITION PER SERVING

62 5.7G 6.2 G 1.3G 1.4G
KCALS PROTEIN
CARBS FAT FIBRE 19
 CHOCOLATE PROTEIN CAKE
Servings: 10

INGREDIENTS
1 egg 1 tbsp. cocoa
2 whites 1 tbsp. coconut flour
1 scoop of chocolate whey 1 tbsp. peanut butter
¼ cup of pumpkin pure 1 tsp. baking soda
½ cup of whole milk 1 tsp. stevia
¾ cup of oats

DIRECTIONS
Blend all the above ingredients together and bake for 35-40
minutes at 150 C. You can bake in a big cake pan or in a
bread pan, like I did, if you want to end up with bread-shaped
slices of cake. Consider topping it with nut butter, regular
butter, or chocolate spread – it’s delicious!

NUTRITION PER SERVING

101 6.5G 10.7 G 3.5G 1.8G
20 KCALS PROTEIN
CARBS FAT FIBRE
CRUSTLESS VANILLA
CHEESECAKE Servings: 6

INGREDIENTS
2 tbsp. of coconut flour
1 cup of quark (or cottage cheese)
1 tbsp. of ground almonds
1/2 cup of vanilla casein
280ml whole milk

DIRECTIONS
Blend all the above ingredients together and bake for 35-40 minutes at 150
degrees celcius. You can bake in a big cake pan, in a mini loaf pan (which is what
I did) or even in muffin cases! Whatever you bake them in, just check them after
35-40 minutes to see whether they’re cooked – as soon as your knife comes out
clean, they’re ready! Consider adding some whole berries too before baking- this
will yield a gorgeous and super tasty berry cheesecake!

NUTRITION PER SERVING

164 16.7 G 8.5 G 5.7G 1.6G
KCALS PROTEIN CARBS FAT FIBRE

21
PANCAKES

TONY LITTON
BODYBUILDER &
PERSONAL TRAINER
VANILLA WHEY CREPES
Servings: 1

INGREDIENTS
2 eggs 1 tsp. of Fitness Fiber
1/4 cup of whey protein 2 tbsp. manuka honey
1/2 cup of milk

DIRECTIONS
Blend together all your ingredients and proceed to fry them on a large nonstick pan
which you can further nonstick with some butter or coconut oil. Make sure your pan
is piping hot before adding the ingredients. If you have a crepe or pancake pan, this
would be ideal – just make sure your pan is absolutely nonstick. When one side is
cooked, carefully flip your crepe. Then, remove from the pan and serve it with honey
on top! (or, with fruit, nut butter, chocolate spread, and/or nuts/seeds!)

NUTRITION PER SERVING

320 32.2 G 26.6G 10.5G 3.9G

KCALS PROTEIN CARBS FAT FIBRE

23
VANILLA PROTEIN PANCAKES
Servings: 2

INGREDIENTS DIRECTIONS
2 scoops vanilla whey Blend all ingredients together and, on a hot
1 cup of egg whites nonstick pan, fry the batter up as pancakes.
Flip them, top them with fruit, maple syrup,
1 tbsp. quark
honey, nut butter, or whatever you like best
3/4 cup of oats on your pancakes!
1/2 cup of whole milk
2 tbsp. of coconut flour NUTRITION PER SERVING

547 50.6 G 51.9G 13.9G 9.1 G

KCALS PROTEIN CARBS FAT FIBRE

Gainer BANANA PANCAKES

Servings: 1

INGREDIENTS DIRECTIONS
1 banana Blend or whisk all ingredients together until
2 eggs they’re well combined. Then, proceed to
1/2 cup of whey pancake-fry them on a nonstick pan which
1/2 cup of milk you can further nonstick with some coconut
1 cup of oats oil or butter. When ready, you can top them
1 tbsp. of coconut flour with maple syrup, honey, agave, and/or nut
butter, fruit, or jam.

NUTRITION PER SERVING

(note: each serving is pretty big and can
easily be divided into two!)

972 67.3 G 114G 22.3G 22.5G

KCALS PROTEIN CARBS FAT FIBRE

24
25
BARS

STEVE COOK
IFBB PHYSIQUE PRO
GRANOLA PROTEIN BARS
Servings: 4

INGREDIENTS
2 scoops milk chocolate whey
3 tbsp. almond butter
1/2 cup of oats
2 1/2 tbsp. of whole milk
4 squares of dark chocolate

DIRECTIONS
Blend all the ingredients together (except for the chocolate). Then, divide
the mixture into four bars and, using your (clean) hands, shape the mixture
into bars. Melt the chocolate in a bain marie (i.e. a glass bowl on top of a pot
of boiling water) and, when the chocolate has melted, dip each of your bars
in the chocolate to coat them (if you don’t want to dip them in chocolate, you
could just pour the melted chocolate on the bars – bear in mind, however,
that if you do this, they may not end up as well coated). When all the bars
are coated in chocolate, transfer them to the freezer so the chocolate sets.
After 20 minutes, ready! You can wrap them in aluminum foil to carry with
you or keep them in the fridge until you’re ready to eat them.

NUTRITION PER SERVING

286
KCALS
19.5 G 15.7G 16.7G 4.7G
PROTEIN CARBS FAT FIBRE
27
ROCKY ROAD
& CHOCOLATE
PROTEIN BARS
Servings: 4

INGREDIENTS
2 scoops of rocky road whey
1 cup of oats
3/4 cup of applesauce
1/4 cup of coconut flour
1/4 cup of chocolate casein
8 squares of dark chocolate

DIRECTIONS
Blend all the ingredients together (except for the chocolate).
Then, divide the mixture into four bars and, using your
(clean) hands, shape the mixture into bars. Melt the
chocolate in a bain marie (i.e. a glass bowl on top of a pot
of boiling water) and, when the chocolate has melted, dip
each of your bars in the chocolate to coat them (if you don’t
want to dip them in chocolate, you could just pour the melted
chocolate on the bars – bear in mind, however, that if you do
this, they may not end up as well coated). When all the bars
are coated in chocolate, transfer them to the freezer so the
chocolate sets. After 20 minutes, ready! You can wrap them
in aluminum foil to carry with you or keep them in the fridge
until you’re ready to eat them.

NUTRITION PER SERVING

283 21.4 G 24.9 G 10.4G 6.8 G

KCALS PROTEIN CARBS FAT FIBRE

28
29
PUDDINGS

JAQUELYN KASTELIC
CROSSFIT TRAINER
COCONUT PROTEIN
FLAN Servings: 2

INGREDIENTS
2 scoops chocolate whey
1 pack of gelatin
500ml of chocolate coconut milk

DIRECTIONS
Heat up the milk in a pan and, just before it’s about to boil, whisk
it with the whey and gelatin in a bowl. Whisk the mixture until all
the gelatin has dissolved and then divide it into two big bowls,
four smaller ones, or a single large one. Leave the flans to set
overnight in the fridge and that’s it, ready to be enjoyed!

NUTRITION PER SERVING

288 30G 30.3 G 6FATG 1.2 G

KCALS PROTEIN CARBS FIBRE

31
VANILLA PROTEIN PANNA
COTTA Servings: 3

INGREDIENTS DIRECTIONS
2 scoops vanilla casein Heat up the milk in a pan and, just before it’s about to boil,
400ml whole milk whisk it with the casein & gelatin. Whisk until all the gelatin
1 pack of gelatin has dissolved and then divide the mixture into two big
bowls, four smaller ones, or a single large one. Leave the
panna cotta to set overnight in the fridge and that’s it!

NUTRITION PER SERVING

166 21.4 G 7.9 G 4.8 G 0G
KCALS PROTEIN CARBS FAT FIBRE

32
CASEIN CHOCOLATE
PUDDING Servings:2
INGREDIENTS
1/2 cup chocolate casein
1 tbsp. Fitness Fiber
1 tbsp. coconut flour
1 tbsp. cocoa
1 and 1/4 cup of water (or milk)

DIRECTIONS
Mix all ingredients together in a big bowl and divide into two
smaller bowls. Allow it to cool in the fridge for an hour to enjoy cold or
eat it right after making – both ways are delicious!

NUTRITION PER BOWL

130 18G 7.7 G 1.9G 5.5G

KCALS PROTEIN CARBS FAT FIBRE

33
BREAKFAST
SPECIALS

KELECHI OPARA
FITNESS MODEL,
BODYBUILDER & ATHLETE
PROTEIN PORRIDGE
Servings: 1

INGREDIENTS
2 cups of semi-skimmed milk
1/2 cup of whey
3/4 cup of oatbran

DIRECTIONS
First, make your porridge by first boiling and then
simmering the milk and oatbran. When it reaches your
desired porridge consistency, allow it to cool a bit before
adding the whey (you want to make sure the porridge
is slightly above room temperature but not extra hot to
ensure your whey doesn’t cook as you mix it in). Finally,
top it with nuts and some cinnamon! * Top with 1/4 cup of
walnuts for an extra 207 kcals

NUTRITION PER SERVING

605 57.1 G 61.8 G 14.7G 14.9G
KCALS PROTEIN CARBS FAT FIBRE

35
FRENCH TOAST
Servings: 1

INGREDIENTS
2 eggs
1/2 cup of vanilla whey
1/2 cup of semi-skimmed milk
3 slices of bread (I used multigrain bread but any will do)

DIRECTIONS
In a bowl, whisk together your eggs, whey, and milk until all
ingredients are well combined. Then, dip your slices of bread in

36
there and heat up a nonstick pan (which you can further nonstick
with some coconut oil). When your pan is hot, add your slices of
bread, flip them, and, when both sides are cooked, they’re ready to
eat. Top them with honey, maple syrup, peanut butter, and/or fruit!

NUTRITION PER SERVING

685 68.9 G 56.9G 19.4G 12.3G

KCALS PROTEIN CARBS FAT FIBRE

37
WWW.PROTEINPOW.COM
Courtesy of Anna Sward @proteinpow.com

Yule Log Protein Cake

Ingredients:
Liquid egg whites, 1 cup
Oats (gluten-freeor regular), 1/2 cup
Cocoa powder, 1/4 cup
Chocolate whey protein powder, 1/4 cup
Cottage cheese (optional but nice for extra moisture), 2 tbsp
Baking powder, 1/2 tsp

Directions:
1. Blend all the cake ingredients until well-combined. Bake in a medium-sized square
silicone pan at 320 degrees F (160 C) for around 12-18 minutes, or until an inserted knife
comes out clean.
2. Allow the cake to cool before very carefully slicing it in half horizontally. Then make
your filling and spread it on top of the cake.
3. Roll the cake and cover with frosting, using a large knife to spread the frosting onto the
cake.

Option 1: Cookies and Cream Protein Filling

Ingredients:
Cookies and cream casein, 1/2 cup
Milk (cow, almond, or coconut), 1/4 cup

Directions:
1. Blend the casein with the milk until you get a smooth mix. If you want it creamier still,
add some cream cheese to your mix.
2. Spread the filling on the cake and roll it.

Option 2: Strawberry Protein Filling

Ingredients:
Cookies and cream casein, 1/2 cup
Milk (cow, almond, or coconut), 3/4 cup
Freeze-dried strawberries, 2 tbsp
Directions:
1. Blend the casein with the milk until you get a smooth mix. If you want it creamier still,
add some cream cheese to your mix.
2. Spread the filling on the cake and roll it.

Option 3: Chocolate Protein Frosting

Ingredients:
Chocolate casein protein powder, 1/2 cup
Milk (cow, almond, or coconut), 3/4 cup
Cocoa powder, 2-3 tbsp

Directions:
1. Blend the casein with the milk and cocoa until you get a smooth mix.
2. Using a large knife, spread the frosting onto your cake. Roll it. Decorate with some
coconut flakes, cranberries, or whatever you fancy!
11/12/2021, 02:13 Crispy Oven Fried Chicken - Easy Meals with Video Recipes by Chef Joel Mielle - RECIPE30

Crispy Oven Fried Chicken

https://recipe30.com/

 Ingredients  Steps
1 small to medium chicken Step 1
3 tsp smoked paprika Breakdown your chicken into even pieces (See
my video how or ask your butcher).
½ tsp turmeric
½ tsp cayenne pepper Step 2
1 tsp onion powder In a mixing bowl, add all the spices, the turmeric,
smoked paprika, cayenne pepper, onion powder,
1 tsp garlic powder garlic powder, white pepper, salt, and brown
½ tsp white pepper sugar. Mix well and set aside.
2 tsp baking powder Step 3
2 tsp salt On your chicken pieces, sprinkle approx. 2
teaspoons of the spice mix and coat each side
2 bay leaves
evenly. Keep the rest of the spice mix for later.
1 tsp brown sugar
1 cup buttermilk Step 4
In a marinating container or mixing bowl, add
2 eggs the butter milk, 2 whole eggs, one tsp of salt, mix
¾ cup all-purpose flour (plain) well, and add 2 bay leaves and stir a little. Add
the spice coated chicken to the butter milk,
1 cup cornflour (corn starch) cover, refrigerate and marinate overnight or a
minimum of 2 hours up to 24.

Step 5
The following day or 2 hours later, remove the
chicken from the fridge. Preheat your oven to a
temperature of 400°F – 200°C

Step 6
While the oven is heating, add your leftover
spice mix to a mixing bowl along with the all-
purpose flour, cornflour (cornstarch) and baking
powder. Mix well.

Step 7
Remove the chicken pieces from the butter milk
and place in spicy flour coating one at a time.
Repeat process until each piece has been coated
in flour mix. Do not double coat, one thin even
coat is enough.

Step 8
Place the chicken pieces over a wire rack placed
over a sheet pan. Leave them to rest 5 minutes
until the flour is absorbed from the chicken
moisture. You shouldn’t see any dry white flour
on top. If so, your coating is too thick, to fix it,
brush a little butter milk on the dry spots.

Step 9
Place in oven and bake for approx 30-45
minutes at 400°F – 200°C, after 5 minutes, turn
oven down to 350°F – 180°C. You may need an
extra 15 minutes depending on chicken size, the
https://recipe30.com/crispy-oven-fried-chicken.html/ 1/3
14/01/2022, 14:57

Keto BBQ Chicken Poppers

45 minutes Yield: 5 servings
Calories per serving: 596
Fat per serving: 49..6g

The Preparation
Chicken:

15 ounce boneless, skinless chicken thighs

5 medium jalapeno pepper
8 ounce cream cheese
10 ounce bacon
4 tablespoon low-carb BBQ sauce
Side Salad:

3 ounce spinach
1/2 medium red onion, chopped

The Execution
1. Measure out and prepare all the ingredients. Preheat oven to 400F.
2. Wash the jalapenos and cut them lengthwise. Remove the seeds.
3. Spread the cream cheese inside the jalapeno peppers.
4. Cut a slit in the chicken (not all the way through) to be able to wrap the jalapeno peppers inside
the chicken. Be sure to face the jalapeno poppers with the cream cheese facing up.
5. Now wrap the chicken thighs with bacon.
6. Oil a baking pan and set the chicken thighs inside the pan.
7. Using a brush, spread the low-carb BBQ sauce over the chicken. Bake in the oven for about 35
minutes or until internal temperature reaches 165F.
8. Serve with spinach and chopped onions. Enjoy!

Notes
This makes a total of 5 servings of Keto BBQ Chicken Poppers. Each serving comes out to be 596
calories, 49.6g fat, 4.4g net carbs, and 33.1g protein.
https://www.ruled.me/keto-bbq-chicken-poppers/

Copyright 2017 | Ruled.Me

1/1
15/01/2022, 02:26 45 Cal Creamy HEALTHY Soup! - RecipeTin Eats

45 Cal Creamy HEALTHY Soup!

Recipe video above. {Low Cal, GF, low carb} My secret method to make a really
low calorie creamy soup that is seriously delicious! Using boiled PEELED
zucchini, simmer until soft then blitz into what looks like everybody's favourite
calorie-laden creamy broths.....but it's guilt free. Zucchini is ideal - purees
smooth, neutral flavour that's easily disguisable. It doesn't taste like zucchini -
just a savoury creamy soup. I've used it to make a healthy version of homemade
Cream of Chicken Soup. But imagine the possibilies - use it in place of any soup
4.97 from 30 votes
that has a creamy white broth!

Prep Time Cook Time Total Time

10 mins 20 mins 30 mins

Course: Mains, Soup Cuisine: Western

Keyword: healthy chicken soup, healthy creamy chicken soup, healthy creamy soup, healthy
soup, weight watchers soup, zucchini recipe
Servings: 5 Calories: 45cal Author: Nagi

Ingredients
Healthy Creamy Soup Broth:
700g/ 1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5" slices
1/2 large onion , roughly chopped (brown, white, yellow)
2 garlic cloves , whole
2 cups (500 ml) chicken broth (or veg broth)
2 cups (500 ml) water
1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
1/4 tsp black pepper
1 cup (250 ml) 0% fat milk (or other milk of choice)

Soup Add Ins:

1 tbsp (15g) butter or olive oil
2 garlic cloves , minced
1/2 large onion , finely chopped
1.5 cups carrot , peeled and finely diced
1.5 cups celery , finely chopped
1 small red capsicum/bell pepper , finely chopped
1.5 cups cooked chicken breast , diced
3/4 cup frozen peas

Garnish:
Fresh thyme (high recommended, or sub chives)

Instructions
Healthy Creamy Broth:
1. Place all Broth ingredients EXCEPT milk into a pot, cover with lid and bring to energetic
simmer over medium high heat.

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15/01/2022, 02:26 45 Cal Creamy HEALTHY Soup! - RecipeTin Eats

2. Lower to medium and simmer for 15 minutes until zucchinis is very soft.
3. Remove from heat, add milk. Use a handheld blender to blitz until smooth. Add salt to taste.
Marvel at creamy broth with so few calories!

Healthy Cream of Chicken Soup:

1. Melt butter in a pot or large saucepan over medium heat.
2. Add garlic, onion, carrot and celery. Cook for 3 minutes, then add capsicum. Cook for another
2 minutes until onion is translucent and sweet.
3. Add Broth, chicken and peas. Bring to gentle simmer for just 2 to 3 minutes or until peas are
cooked.
4. Taste and adjust salt and pepper.
5. Ladle into bowls, sprinkle with a pinch of fresh thyme leaves. Devour, and marvel at how such
a creamy, totally delicious bowl of soup has so few calories!!

Notes
1. Storage - broth will easily keep 4 to 5 days in the fridge. Might look split but once heated, stir
vigorously and it will come together. Can also freeze, thaw then reheat.

Same also applies if you make the cream of chicken soup!

2. Nutrition for Healthy Cream of Chicken Soup (ie with all the add ins). About 2 1/2 cups per
serve (enough for a meal). You can reduce calories by skipping the chicken and peas (it's a higher
carb veg) - sub with more celery and carrot.

3. Nutrition per serving for broth only (about 1.5 cups per serving).

Nutrition
Calories: 45cal | Carbohydrates: 8g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg |
Sodium: 401mg | Potassium: 435mg | Fiber: 1g | Sugar: 6g | Vitamin A: 302IU | Vitamin C: 26mg |
Calcium: 91mg | Iron: 1mg

https://www.recipetineats.com/creamy-healthy-soup/ 2/3
15/01/2022, 02:26 45 Cal Creamy HEALTHY Soup! - RecipeTin Eats

Another great recipe by recipetineats.com

https://www.recipetineats.com/creamy-healthy-soup/ 3/3
 Go Back Print

Recipe Image Notes Nutrition Label – 5 + servings

Low Carb Hamburger Buns

Low carb hamburger buns are fast and easy to make with the fathead dough recipe. Bread‐like in
texture, they're the perfect low carb keto sandwich roll.

Course Basics
Cuisine American
Keyword breads

Prep Time 10 minutes

Cook Time 13 minutes
Total Time 23 minutes

Servings 5
Calories 294kcal

Ingredients
1 1/2 cup part skim grated mozzarella cheese
2 oz cream cheese
1 large egg
1 1/4 cup almond flour
2 tbsp oat fiber ﴾or protein powder or 1/4 c. more almond flour﴿
1 tbsp baking powder
1 metal cake plate or pan that you don't care about

Instructions
1. Place the mozzarella cheese and cream cheese in a microwave safe bowl and microwave for 1
minute. Stir and microwave for 30 seconds to 1 minute more. Scrape the cheese into a food
processor with the egg and process until smooth.
2. Add the dry ingredients and process until a dough forms. It is very sticky! If it's too sticky to
handle, let it cool for a few minutes.
3. Preheat oven to 400 F and place rack into the middle of the oven. Line a baking sheet with
parchment. Place cheap‐o metal pan at the bottom of the oven.
4. Divide into 5 equal pieces. Lightly oil hands and roll each portion into a ball. Drop onto the
parchment paper and gently flatten slightly with your hand, while still retaining a domed
shape. ﴾You will have to experiment with how much to flatten because it's hard to
explain accurately.﴿
5. Place 6 ice cubes in the metal pan at the bottom of the oven. Then place the rolls into the
oven. This will help the rolls rise and spread.
 6. Bake for 12 minutes or until the outside has browned. They will still be soft, so let them cool
before removing from the baking sheet. Once cool, store in a bag in the refrigerator. Warm
slightly to enjoy.
7. Keep burger buns in the refrigerator in an airtight container. They keep for 7‐10 days and also
freeze well. Makes 5 small burger buns.*

Notes
*These are NOT fluffy buns ‐ they are firm, but great for holding burgers. They are probably
only 4‐inches in diameter and 1/2‐inch thick in the center. See pictures!

1. If your rolls flatten out too much, add a little more almond flour ﴾about 2 tablespoons﴿.

2. If your rolls don't flatten enough: Make sure your almond flour is fluffed up and free from lumps,
don't pack the almond flour when measuring, the dough spreads but not a lot so press on the
dough to flatten it out, if your rolls aren't spreading enough, use a little less almond flour. My rolls
were about 4 inches round ﴾10 cm﴿. They are small, but perfect for home burgers.

3. If you dough is too hard ﴾cold﴿ or too dry, the rolls won't rise/spread as much. Place the
dough in the microwave for 15‐20 seconds ‐ just until warm and then shape.

Nutrition Facts
Low Carb Hamburger Buns
Amount Per Serving
Calories 294 Calories from Fat 225
% Daily Value*
Fat 25g 38%
Carbohydrates 7g 2%
Fiber 3g 13%
Protein 14g 28%
* Percent Daily Values are based on a 2000 calorie
diet.

Nutrition
Calories: 294kcal | Carbohydrates: 7g | Protein: 14g | Fat: 25g | Fiber: 3g

Low Carb Hamburger Buns ‐ Copyright Low Carb Maven August 10, 2017
Easy Keto Custard Recipe - The Big Man's World ® https://thebigmansworld.com/keto-custard/

Easy Keto Custard Recipe

This keto custard is a simple and elegant dessert made with just 4 low
carb ingredients! No sugar and no thickeners needed!

Course Dessert
Cuisine American

Prep Time 5 minutes

Cook Time 30 minutes
Total Time 35 minutes

Servings 4 servings
Calories 263kcal
Author Arman Liew

Ingredients
• 3 large eggs
• 2 cups heavy cream
• 1/4 cup granulated sweetener of choice monk fruit sweetener or erythritol
• 1 tablespoon vanilla extract

Instructions
1. Preheat the oven to 180C/350F. Grease four 2 or 3 inch ovenproof ramekins and place them in
a large baking dish.
2. In a large mixing bowl, whisk together all your ingredients, until smooth and combined.
Transfer the mixture amongst the four ramekins.
3. Boil a kettle or bring 2-4 cups of water to the boil. Pour enough boiling water into the baking
dish until the ramekins are submerged in an inch of water.
4. Place the baking dish in the oven and bake the custard for around 30 minutes, until firm on
top.
5. Remove from the oven and either enjoy warm or all to cool completely. Once cooled, you can
refrigerate it until chilled.

Notes
TO STORE: Custard should always be stored in the refrigerator, in a sealed container. It will keep
fresh for up to 2 weeks. I recommend you let it sit at room temperature for 30 minutes before
serving.

TO FREEZE: Place individual portions of custard in freezer friendly containers and store in the
freezer for up to 6 months. Thaw them overnight in the refrigerator before eating.

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Easy Keto Custard Recipe - The Big Man's World ® https://thebigmansworld.com/keto-custard/

Nutrition
Serving: 1serving | Calories: 263kcal | Carbohydrates: 4g | Protein: 7g | Fat: 32g | Sodium: 99mg |
Potassium: 141mg | Fiber: 2g | Vitamin A: 1952IU | Vitamin C: 1mg | Calcium: 98mg | Iron: 1mg | NET
CARBS: 2g

© thebigmansworld.com ® All content, recipes, and images are legally protected by copywrite. Please do not use my images or
recipes without permission. Please contact Arman if you need further clarification.

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