snack – Keto Vegetarian Girl

New Meal Plan!

Hey guys, just a quick announcement…

I’ve just linked a way more updated and super fancy meal plan for you to use! I hope this one is much more user friendly.

It also has options for vegan, dairy free, egg free, soy free, nut free… Etc.

I’ve been working on it for a while and tried to error proof as much as possible, but you know how it is when you’re too close to things… So if you spot an error please let me know!

>>Here It Is!<<

Continuing the theme of “keto __-less hacks” here are some banana muffins that contain… No actual banana! I was really suspicious of this banana extract (found next to the vanilla) based on the smell, but I found the pumpkin really helped balance it out and give it a delicious authentic texture!

This is another modification of my pumpkin spice muffins. The texture of them is perfect, so I figured we shouldn’t mess with success. Note that if you’re not keto, you can 100% replace the pumpkin with mashed banana for a delicious sweetener free, gluten free, or even vegan treat.

Ingredients:

For the muffins:

1 cup pumpkin puree (unsweetened)
5 tbsp melted butter
- (Vegan/DF: canned coconut cream)
2 tbsp sour cream (optional)
2 eggs
- (Vegan/DF: 2tbsp psyllium husk mixed with 4tbsp hot water)
1 tsp banana extract

2 cups almond flour
1/4 cup coconut flour
2 tbsp flax meal
1 tbsp ground psyllium husk (optional but reduces crumbliness)
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt

Optional Ingredients:

1/2 cup chopped pecans
24 Guittard bittersweet chocolate wafers, chopped (adds 15 cal / 1.5 net carb / 1 fat per muffin) – or sugar free chocolate chips
Stevia or pure monk fruit sweetener (but I promise, you don’t need it)

For the frosting:

8oz cream cheese, softened
1 stick butter, softened
1/4 cup heavy cream
generous splash of vanilla
Vegan/DF: Whip 1 14oz can coconut cream (best if refrigerated overnight) with 2 tsp vanilla until it resembles whipped cream.

Instructions:
Preheat oven to 350F and grease a 12-muffin tin. Take out your cream cheese and butter (for the frosting) to soften.

Sift together dry ingredients in one bowl. In a separate bowl melt the butter, then stir in the pumpkin. Finally, add eggs and banana and stir. Combine wet and dry ingredients. Then stir in any extras.

Spoon into the muffin tins, and flatten tops since this batter does not rise. Bake for 25 minutes.

Meanwhile, make the frosting. Beat together all ingredients with a hand mixer until frosting consistency.

You can store these in the fridge for a week, but I recommend keeping the frosting separate and topping just as you are ready to eat.

Macros (recipe makes 12 servings):

Noatmeal

This might be the single healthiest keto meal of all time. It tastes just as yummy as carb heavy oatmeal, but contains:

4.5g Omega 3s (415% DV)
14.5g Protein (17% of my personal needs)
9g Fiber (37% DV)
7.2mg Vitamin K (80% DV)
1.8mg Manganese (100% DV)
4.3mg iron (24% DV)

…all for only 4.5 net carbs!

Ingredients:

2 tbsp hemp seeds
2 tbsp almond flour
2 tbsp hazelnut meal
1 tbsp chia seeds
1 tbsp flax meal
1/2 cup water

Instructions:

Combine all dry ingredients and water over low heat. Cook about 5 minutes, just as you would regular oatmeal. You can also cook it in the microwave for about 45 seconds, but watch carefully because it likes to boil over!

I portion these out ahead of time and bring them to work in a pyrex, which is perfect for the microwave method. Just remember that flax and hemp should be refrigerated after opening.

Topping ideas:

Pumpkin pie spice or cinnamon
Cocoa powder
Vanilla or maple extract
Heavy whipping cream or coconut cream
Frozen raspberries (add them before cooking so they get juicy) and a spoon of nut butter
1 tbsp cocoa nibs and 1 tbsp peanut butter
Butter and cheese for grits style
Swap out the hazelnut meal for shredded coconut, or any other ground nut.
??? The possibilities are endless!

This recipe is highly flexible so feel free to substitute basically whatever you want in here (although hemp seeds are a major source of those nutritional benefits).

Macros: 360 cal | 4.5 net carb (10.5 total) | 30 fat | 14.5 protein

Pumpkin Spice Muffins

When I first made these muffins, my husband was literally swearing about their perfection as he ate them. Not gonna lie, some explicatives may have slipped out of my mouth too. The texture is authentic and the spice is delightful. These are a great ‘treat’ to pack for snacks at work, perhaps to accompany a cup of coffee?

Ingredients:
For the muffins:

1 cup pumpkin puree (unsweetened)
5 tbsp melted butter
- (Vegan/DF: canned coconut cream
2 eggs
- (Vegan/DF: 2tbsp psyllium husk mixed with 4tbsp hot water)
1 tsp vanilla extract

2 cups blanched almond flour
1/4 cup coconut flour
- (you can sub in protein powder for extra protein)
2 tbsp flaxseed meal
1 tbsp ground psyllium husk
- (optional but reduces crumbliness)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp pumpkin spice

Note: Its not a mistake, there are no sweeteners in this recipe! But if you’re looking for a sweeter treat, feel free to add a few drops stevia or pure monk fruit.

For the frosting:

8oz cream cheese, softened
1 stick butter, softened
generous splash of vanilla
Vegan/DF: Whip 1 14oz can coconut cream (best if refrigerated overnight) with 2 tsp vanilla until it resembles whipped cream.

Instructions:
Preheat oven to 350F and grease a 12-muffin tin. Take out your cream cheese and butter (for the frosting) to soften.

Sift together dry ingredients in one bowl.
In a separate bowl melt the butter, then stir in the pumpkin. Finally, add eggs and vanilla and stir. Combine wet and dry ingredients.