Kara's Keto Plates

Fatty Food Blogging

Category: Sweets (page 2 of 2)

Low Carb Pumpkin Cheesecake Cups

In the US, we celebrated Thanksgiving this past Thursday. I had planned to make “twice baked” cauliflower and these individual pumpkin cheesecakes for dessert. Michael decided to try his hand at low-carb crab cakes, which I served with slices of vine ripened tomato.

But the cheesecakes were really what I wanted. Let’s face it: I love dessert, I love baking and I have done very little of it on low-carb (my desserts tend to be things like homemade splenda-sweetened whipped cream with sugar-free jell-o or some fresh berries). This recipe turned out well – but definitely needs the time in the fridge. I made these on Wednesday and they were much better chilled overnight or at least for a few hours.

I actually made my own pumpkin puree – it was pretty easy. I took a pie pumpkin, cut it in half and took out the seeds and the sticky membrane around the seeds, oiled the pumpkins (you could just spray them) and set them on a cookie sheet and then into a 400 degree Fahrenheit oven for forty minutes (or until the skin is deeper in tone and wrinkled). Took them out, let them cool, peeled the skin off and then chopped the pumpkin into smaller chunks (an inch or two big) then just took my immersion blender to them. You could easily use a food processor or a blender, but I love my immersion blender for these tasks (it is much easier to clean). I didn’t season this pumpkin puree because I wanted to be able to use it for savory or sweet dishes. One pie pumpkin provided a little more than two cups of puree. Making your own puree is a completely unnecessary step – the canned pumpkin (not the canned pumpkin pie filling) will work perfectly.

Pumpkin Cheesecake Cups

Individual Pumpkin Cheesecake Cups


For the Crust
1/4 cup Almond Meal/ Flour
2 tablespoons Butter, Melted
1 teaspoon Powdered Erythritol
1/4 teaspoon Cinnamon

For the Filling
8 oz Cream Cheese (1 package), Softened
1/3 cup Powdered Erythritol
1/4 teaspoon Molasses (if desired)
1/2 cup Pumpkin Puree
1 large Egg
1 teaspoon Vanilla Extract
2 teaspoon Cinnamon
1/4 teaspoon each ground Allspice; Ginger and Nutmeg
Additional sweetener (equivalent to 1-2 tablespoons sugar)

Preheat oven to 350 degrees Fahrenheit. Get out a cupcake/muffin pan and put liners in six of the cavities. If you don’t have liners (like I didn’t) you could cut rounds of parchment paper and grease the cavities in the muffin pan (this is messy and liners are so much easier… and prettier). Mix together the ingredients for the crust and then pat the crust into the liners of each of the six cavities you’re using.

Move onto the filling – I started by putting the 1/3 cup Erythritol in a small bowl and mixing the 1/4 teaspoon of Molasses into that. Why molasses? To give it a richer, more brown sugar-y feel. Also, I am stupidly in love with molasses. If you don’t want to add the molasses, no big deal. Mix the cream cheese with the erythritol, pumpkin, egg, vanilla and spices. At this point I tasted my filling and decided it could use some additional sweetness, so I added some liquid splenda – the equivalent of probably 2 tablespoons of sugar.

Once the mixture is smooth, fill each of the liners to the top of your pan and then place it in the oven for 15-20 minutes.  Once they’re done, I let mine rest for about an hour or so and then moved them to the fridge to cool. Cooling overnight is preferred, and man are they good with the morning cup of coffee. This recipe made six servings.

Nutrition Information (per serving):
Calories: 210 kcal
Fat: 19 g
Saturated Fat: 11 g
Total Carbohydrate: 3.5 g
Fiber: .5 g
Protein: 4.9 g

Net Carbohydrate: 3 g

Rich, Creamery Hot Cocoa

It is a blustery 14 degrees Fahrenheit tonight, and we got our first snow of the season this weekend (still about two inches on my lawn, but the pavement is all clear). Long story short, it is hot cocoa weather. Additional bonus: I found grass fed heavy cream at Whole Foods last weekend, but they only had a huge container of it (Kalona SuperNatural brand). I bought the huge container and I have not regretted it – it is the tastiest, thickest cream I have ever had the pleasure of drinking. Just knowing I have that cream brightens up my morning coffee routine in ways I cannot adequately explain. But I have to use up like 2 cups of heavy cream before it goes bad. Enter hot cocoa.

Low carb hot cocoa is supremely easy to do, provided you have heavy cream and the calories to spare (as it is not low in calories). Why use heavy cream and water in lieu of milk? Because milk is FULL of sugar (lactose), which means it is full of carbohydrates. For the sweetener, I used a combination of powdered erythritol and liquid splenda because I really like those two sweeteners combined. You can use whatever sweetener you would like, but be mindful that powdered Splenda (the kind in packets or used for baking) is thickened with starch (which adds carbohydrate).

Hot Cocoa

Hot Cocoa

2/3 cup Heavy Cream
2/3 cup Water
3 – 4 tablespoons of Cocoa Powder
2 tablespoons Erythritol
Equivalent of 1-2 tablespoons of Sugar. I used EZ-Sweetz liquid splenda.
1 teaspoon Vanilla Extract
1 pinch salt

Add cream, water, vanilla extract and a pinch of salt to a sauce pan over low or medium-low heat. Watch your pan carefully – do not let the cream boil. Once the cream is heated, add the cocoa powder and erythritol – whisk to combine. Once the mixture is smooth, add the splenda, to taste. I used liquid splenda where 1 drop is equivalent to 2 teaspoons of sugar. I added 3 drops (equivalent to two tablespoons of sugar) and I thought the cocoa was plenty sweet.

You could easily add cinnamon or nutmeg to your hot cocoa for some nice spiciness. I’m thinking mint extract instead of vanilla (or, in addition to?) might also be nice (hit my favorite Starbucks holiday drink – peppermint hot chocolate). Or you could add a few tablespoons of the hot cocoa to your morning coffee for a nice chocolate creamer. As it is, I think this recipe makes a generous two servings.

Nutrition Information (for one serving):
Calories: 298 kcal
Fat: 30.5 g
Saturated Fat: 18.4 g
Total Carbohydrate: 7 g
Fiber: 3 g
Protein: 5 g


Rich Creamery Butter

Lily’s Chocolate

I fully expected to have to cut back on chocolate when I started eating keto. Dark chocolate is, by and large, pretty darn low carb – maybe a few carbs in a square of 90% chocolate. A worthwhile treat to squeeze into your day if you have the carbohydrates leftover.

Lily's Chocolate Bars

But when I saw Lily’s chocolate bars for sale at one of our local grocery stores (Dierberg’s), I had to pick some up for Michael and me to try. The bars are sweetened with stevia extract, inulin and erythritol, which results in  no spike in blood sugar or corresponding spike in insulin when eaten. That means that we are able to subtract the grams of erythritol from the total carbohydrate count when we calculate net carbohydrate. I’ll give the net calculations for each bar below.

But how does it taste? I personally don’t mind the sweetening profile of stevia and I think it works really well with the earthiness of chocolate, but your mileage may vary (especially if you’ve tried Stevia before and not liked it). The chocolate itself is of high quality: very smooth and with good flavor although 55% cacao content is pretty low to me and if you’re used to darker chocolate, you might miss the fuller, fruity flavors that 85 or 90% cacao content provides.  We’ve tried the original, almond and coconut flavors and I think almond may be Michael’s favorite, but coconut is my favorite (the heart wants what the heart wants and coconut is my addiction).

Net Carb Counts (in 40 grams, or about half the bar):

22 g Total Carbs – 13 g Fiber – 6 g Erythritol = 3 g Net Carbohydrate

20 g Total Carbohydrate – 13 g Fiber – 5 g Erythritol = 2 g Net Carbohydrate

20 g Total Carbohydrate – 12 g Fiber – 5 g Erythritol = 3 g Net Carbohydrate

Crispy Rice:
23 g Total Carbohydrate – 12 g Fiber – 5 g Erythritol = 6 g Net Carbohydrate

Due to the addition of milkfat in each of these bars, none of these products are vegan – although Lily’s Dark Chocolate Baking Chips *are* vegan and also low in carbohydrate. I haven’t tried them yet because I haven’t been able to find them locally. If you also can’t find these products locally but are interested in trying them, I recommend Netrition.com or you can always check Amazon.

Coconut Bar

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