Snacks
Energy Fiber Balls
I love that these are healthy, full of fiber, full of protein, and still tasty! I make 24 balls from this recipe. Each ball has 3.5 grams of fiber and 3.5 grams of protein. Unfortunately, with a grand total of 4 grams of sugar per ball (if using cacao nibs), the sugar intake on these is a little high. I guess that just means you have to monitor how many you eat in a sitting. With such a high fiber count, I'm always satisfied with two. I keep them in the fridge or freezer and grab them for a quick snack in between meals. They are quick and easy to make.
Ingredients:
1 cup Old Fashioned Rolled Oats
½ cup Peanut Butter or Almond Butter (Almond Butter is preferred but they won't stick together as well)
⅓ cup RAW Honey, melt on top of stove
½ cup Ground Flax Seed
⅓ cup Unsweetened Coconut
⅓ cup Raw Sunflower Seeds, unsalted
½ cup cacao nibs or chocolate chips (I replace cacao nibs with chocolate chips in most recipes)
2 Tablespoons Chia Seeds
¼ teaspoon Salt
1 teaspoon Vanilla
Instructions:
Once the ingredients are well incorporated, place the bowl in the fridge for 45 minutes to an hour. Once the dough has hardened, roll them into small balls and keep refrigerated.
This also tastes good sprinkled over plain Greek yogurt!
Recipe found on runningwithspoons.com. Click photo for full recipe!
Flourless Chocolate Chip Almond Butter Muffins — a bit of a mouthful, but a ridiculously delicious mouthful. Not only are these muffins gluten-free, sugar-free, dairy-free, and oil-free, but they may just be some of the softest and fluffiest muffins that I’ve ever eaten. You’d never be able to tell that they don’t contain an ounce of flour just by biting into one…
Ingredients:
½ cup Almond Butter (can use other nut butter as well)
1 Medium Ripe Banana
1 Large Egg
¼ cup Honey
½ cup Rolled Oats
2 Tablespoons Ground Flaxseed
1 teaspoon Vanilla Extract
½ teaspoon Baking Soda
¼ cup Mini Chocolate Chips, plus more sprinkling
Instructions:
Preheat oven to 375° and prepare muffin pan by spraying 9 cavities with cooking spray. Set aside.
Add all the ingredients except for chocolate chips to a high-speed blender and blend on HIGH until the oats are broken down and the batter is smooth and creamy. Stir in chocolate chips by hand.
Pour the batter into your prepared muffin pan, filling each cavity until it’s about ¾ full.
Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in the pan for 10 minutes before removing. Store in air-tight container for up to a week.
Recipe found on monicanedeff.com. Click photo for full recipe!
When you need a snack to grab on the go or an easy breakfast, these pumpkin muffins are a great option! Full of plant-based protein and spiced fall flavor!
INGREDIENTS:
1½ cups Whole Wheat Flour
½ cup Vanilla Protein Powder
1½ Teaspoons Pumpkin Pie Spice
½ teaspoon Baking Soda
½ teaspoon Salt
15 ounce can Pumpkin
¼ cup Milk
½ cup Greek Yogurt
¼ cup Avocado Oil
½ cup Honey
1 teaspoon Vanilla Extract
INSTRUCTIONS:
Preheat oven to 350 degrees.
Add the dry ingredients in a bowl: whole wheat flour, protein powder, pumpkin pie spice, baking soda and salt, mix well. In a separate bowl, add the wet ingredients: milk, canned pumpkin, Greek yogurt, avocado oil, honey and vanilla extract and mix well.
Create a well in the dry ingredients to pour the wet mixture into and mix together with a whisk or spoon being careful not to overmix. Overmixing will cause tough muffins.
Fill 9 muffin tins all the way full and bake around 30-35 minutes or until a knife comes out clean. Allow the muffins to rest for 10 minutes after baking.
Recipe found on wellnessmama.com. Click photo for full recipe.
I love this recipe! It is a great way to get more fiber into your diet and it tastes good too! I only changed one ingredient, but either way is great. You can choose to grind up the chia seeds first, or not. It all depends on what consistency you prefer. This is just the recipe for the base of the pudding. You can add any fruit or nut you want. My favorite is to add frozen blueberries before I put it in the fridge!
Ingredients:
1 cup Almond Milk
4 Tablespoons Chia Seeds
1 teaspoon Vanilla Extract
4 drops Liquid Stevia (you can also use 1/4 cup maple syrup or less)
Instructions:
For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel.
Avocado Chocolate Pudding
I made this avocado chocolate pudding, and my kids honestly thought it was store bought chocolate pudding. Muahahahah! Mom win!
Ingredients:
2 Ripe Avocados, peeled and pitted
½ cup Unsweetened Cacao Powder (can use cocoa too but not as awesome as cacao😉)
½ cup Swerve, granular
½ cup Almond or Coconut Milk
1 teaspoon Vanilla Extract
1 teaspoon Stevia Sweet Drops
Instructions:
Mix until smooth. Refrigerate for 1 hour.
Recipe found on popsugar.com. Click photo for full recipe.
This is a great snack. I find it very filling and a great way to hold over my hunger pains until supper.
Ingredients:
2 cups Frozen Shelled Edamame, thawed
2 teaspoons Extra Virgin Coconut Oil
1 teaspoon Sea Salt
1 Tablespoon Black Sesame Seeds
Instructions:
Preheat the oven to 450° Fahrenheit.
In a large mixing bowl, toss together all the ingredients.
Lay the edamame out on a baking sheet.
Bake for 12 to 15 minutes
Remove from the oven and sprinkle with the sesame seeds.
Return edamame to the oven and bake an additional 5 minutes.
Recipe found on paleomg.com. Click on photo for full recipe.
Delicious!
Ingredients:
1 cup Almond Butter, or another nut butter
1½ cups Unsweetened Shredded Coconut
8-10 Dried Black Figs, stems removed
½ cup Lilly's Chocolate Chips
¼ cup Flaxseed Meal
4 Tablespoons Raw Honey
2 Tablespoons Unsweetened Cocoa Powder
1-2 scoops Protein Powder of choice
1 teaspoon Vanilla Extract
Pinch of Salt
Instructions:
Add all ingredients to a food processor (except chocolate chips)
Turn the food processor on.
Let ingredients mix until dried figs are completely broken down and incorporated
Then add chocolate chips
Shape mixture into bite sized balls
Place in the fridge to help harden
Consume
Keep leftovers in the fridge
Be merry
Recipe found on isavea2z.com. Click photo for full recipe.
I am determined not to get bored in this keto lifestyle so I made some of the most delicious Low Carb Zucchini Parmesan Chips today! These chips were loved by the whole family! They were super simple to make too!
Ingredients:
4 Small Zucchinis
1 to 1½ cups Parmesan Cheese
Instructions:
Start by slicing each zucchini into slices that are about 1/4 inch thick.
Prepare a large baking sheet with tin foil or parchment paper.
Spread out the sliced zucchini rounds on to the large baking sheet and don’t worry too much if there is little space in between each one. You can sprinkle every one with salt and pepper. This will depend on how much flavor your cheese has.
Now sprinkle your cheese evenly over each Zucchini round covering each one.
Bake them at 425° for about 15 to 20 minutes or until the cheese turns a golden-brown color.
You can serve them with a small amount spaghetti sauce to add even more flavor too!
Paleo Nut Energy Bars
Original recipe came from tasteoflizzyt.com. Click photo for full recipe.
Packed with nuts, dates and a hint of cinnamon, these Paleo Nut Energy Bars are great for an afternoon snack.
Ingredients:
2 cups Pecans, chopped
1 cup Walnuts, chopped
1 cup Almonds, chopped
20 Dates, finely chopped
¾ cup Egg Whites
2 Tablespoons Cinnamon
1½ teaspoon Vanilla
Instructions:
Preheat oven to 350°.
In a large bowl, mix all of the ingredients.
To prepare the 9x13 pan, line it with parchment paper or aluminum foil and spray it with cooking spray. Press the nut mixture into the bottom of the pan.
Bake for 16-18 minutes. Allow the bars to cool for 5 minutes, then pull the wax paper to remove from the pan. Use a pizza cutter to slice the bars into rectangles of the size you'd like.
Recipe found on wholesomeyum.com. Click photo for full recipe.
If you're looking for easy coconut flour recipes, try paleo low carb tortillas with coconut flour. These are keto paleo coconut wraps.
Ingredients:
½ cup Coconut Flour
6 Large Eggs, up to 7 or 8 see directions
1¼ cup Unsweetened Almond Milk, up to 1-1/2 cup; can use any milk of choice - use coconut milk beverage for nut-free
¾ teaspoon Sea Salt, optional
1 Tablespoon Unflavored Gelatin Powder, optional
½ teaspoon Cumin, optional
½ teaspoon Paprika, optional
Instructions:
In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny before cooking - it should pour easily (add more almond milk and eggs in "equal" proportions if needed to achieve this.)
If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
Heat a small skillet (about 8 inches) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden, and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes). Flip over, cover again, and cook until browned on the other side (1-2 more minutes). Repeat until the batter is used up.
Recipe notes:
Exact amounts of eggs and milk needed can vary slightly based on your brand of coconut flour, how tightly it sits in the measuring cup, etc. The post above explains how to get the right consistency, and how to thin out the batter if it's too thick.
Greek Yogurt Banana/Chocolate Chips
Oh, my happy day! I was messing around for lunch because I was short on time and was low on food options. So, I threw this together and it was surprisingly wonderful! Am I late to the game? Has anyone made this before?
Ingredients:
6 ounces Plain Greek Yogurt
1 Tablespoon Peanut Butter
10 drops Stevia Drops
½ Banana
¼ cup Lilly's Dark Chocolate Chips
Instructions:
Place in a bowl and mix together.
Energy Bites
A protein-packed snack for those days when you need a little energy boost without the processed ingredients and shoddy oils, you'll find in most supermarket protein snacks. And they taste better than any packaged brand on the market.
Ingredients:
⅓ cup Almond Meal, see note
⅓ cup Unsweetened Shredded Coconut
1 Tablespoon Ground Flax Seed
½ cup Almond Butter
¼ cup Cacao Powder
1 Tablespoon Chia Seeds
1 Tablespoon Honey
Instructions:
In a medium-size bowl, combine almond meal, shredded coconut, flax seeds, almond butter, agave nectar, and chia seeds. Mix well until blended. Form into balls, roll in cacao powder, and refrigerate until firm, about 1 hour.
Optional: Top with coconut flakes.
To make almond meal: take 2 cups almonds, place in Vitamix, blender, or coffee grinder. Pulse until almonds are broken up to more of a powder. *Do not over mix or you will have almond butter.* Measure out your ⅓ cup for this recipe, and store the rest in an airtight container in the refrigerator or freezer for up to 6 months.
Ready-to-Eat Chocolate Chip Cookie Dough
You don't have to wait for these to bake! The best part of chocolate chip cookies is eating the dough-just spoon it right out of the bowl.
Ingredients:
½ cup Almond Flour, packed
¼ cup Tapioca Flour
5 Tablespoons Unsalted Butter, cold
1 Tablespoon Honey
¾ teaspoon Pure Vanilla Extract
1 ounce Lilly's Chocolate Chips
Generous Pinch of Pink Himalayan Salt
Instructions:
Combine all the ingredients except chocolate in a blender and blend until smooth. Stir in the chocolate and enjoy!
Recipe found on fittoservegroup.com. Click photo for full recipe.
These keto chocolate chip muffins are so good that even non-keto folks will love them! Made with almond flour these keto-friendly muffins are the perfect solution for anyone looking for a treat.
Ingredients:
2½ cups Finely Milled Almond Flour, measured then sifted
2¼ cups Sugar Substitute
2 teaspoons Baking Powder
½ teaspoon Sea Salt
1 teaspoon Vanilla Extract
8 Eggs, room temperature
8 oz. Cream Cheese, room temperature
½ cup Unsalted Butter, room temperature
½ cup Chocolate Chips, I use Lily's
Instructions:
Preheat oven to 350° and line 2 muffin pans with cupcake liners.
Measure and sift the almond flour.
Then in a medium bowl, whisk together the almond flour, baking powder, sea salt and set aside.
In a large bowl, using an electric mixer combine the cream cheese, butter and vanilla extract and beat on high until light and fluffy.
Add the sugar substitute and continue to mix well.
Add the eggs one at a time, mixing well between each addition.
Next, add the dry ingredients and mix well until combined.
Lastly, fold in half of the chocolate chips until fully incorporated.
Pour the batter into two cupcake lined muffin pans about 3/4 full and top with remaining chocolate chips.
Bake for 20-25 minutes or until an inserted toothpick comes out clean.
Muffins can be stored for up to 5 days in the refrigerator or frozen for up to 3 weeks.
Recipe found on kirbiescravings.com. Click on photo for full recipe.
These low carb keto muffins tasted like snickerdoodle cookies in muffin form. They are so tender and fluffy!
Ingredients:
Muffins:
2½ cups Superfine Almond Flour
½ cup Erythritol Sweetener Granular
2 teaspoon Baking Powder
1 teaspoon Cinnamon
3 Large Eggs
⅓ cup Unsalted Butter, melted
⅓ cup Milk or Almond Milk
½ cup Full Fat Sour Cream
1 teaspoon Vanilla
Topping:
1 tablespoon Erythritol Sweetener Granular
¼ teaspoon cinnamon
Instructions:
Preheat oven to 350°. Line a 12-cup muffin pan with paper liners. I recommend using parchment muffin liners because the muffins will easily come off and won't stick to the liners.
In a large bowl, add almond flour, erythritol, baking powder, and cinnamon. Whisk until evenly combined.
In a separate large bowl, add eggs, butter, milk, sour cream and vanilla. Make sure your butter is warm and liquid but not piping hot because if it is, it can potentially cook the eggs. Whisk until batter is smooth and even.
Pour the dry ingredients into the wet ingredients bowl. Whisk until batter is evenly combined.
Using an ice cream scoop, scoop batter into prepared muffin pan, filling each muffin mold about ¾ full.
In a small bowl, add topping ingredients. Stir evenly to mix.
Sprinkle topping over surface of muffins.
Bake muffins 22-25 minutes until the tops of muffins are dark golden brown and batter is no longer wet.
Allow muffins to cool fully before eating.
Bread in a Mug
Missing regular bread? The secret ingredient in this easy, gluten free Bread in a Mug will make it more like real, yeasty bread. Perfect for toasting and sandwiches.
Ingredients:
1 Egg
1 Tablespoon Almond Flour
1 Tablespoon Golden Flax Meal
1 Tablespoon Coconut Flour
1 to 2 Tablespoons Nutritional Yeast
½ teaspoon Baking Powder
Pinch of Mineral or Sea Salt
1 teaspoon Butter or Coconut Oil
1 to 2 Tablespoons Water, more or less as needed
Instructions:
Scramble egg lightly in a mug or dish, you may want to spray with nonstick spray or grease with butter first.
Add remaining ingredients and mix well.
Add water if needed to achieve a muffin batter like consistency - coconut flour is very absorbent, let the batter sit a few minutes to see if you need more liquid.
Microwave on high for 1 to 1½ minutes. I find it takes a bit longer using coconut flour.
If you prefer not to use a microwave, bake in a preheated 350° oven for 10-15 minutes or until cooked through.
Shake the mug a little or use a butter knife to run around the edge of the bread and it should pop right out. Let cool a bit and enjoy!