Tag Archives: low carb breads

Breads, Breakfast & Brunch, Recipes

Easy Popover Muffin French Toast Rounds

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Not everything works well with low carb flours or natural flours and it takes some experimenting to get it right.  One of those experiments was this failed popover recipe that actually made a very tasty, simple egg bread muffin that I am calling a popover muffin.  Where a popover would rise and collapse in on itself while creating a well in the middle, this muffin rose, but simply deflated, leaving a nice rounded surface.  But the flavor is great and it makes a fabulous low carb bread to go with almost anything.

The bread is also sturdy enough to hold up to being turned into French Toast Rounds.  So this is a two-fer-recipe day as it includes the recipe for the popover muffins and the French toast rounds.

If you give either one of these recipes a try or both, let me know what you think and if you have other ideas how to use them.

Popover Muffins

Popover Muffin

This recipe makes 6 popover muffins, which are delicious with almost anything — butter, jam, soup, a salad, but it isn’t hollow like a popover normally is. So I am calling them popover muffins. A popover pan will give you depth and make tall and nicely browned muffins, but you can also use a standard muffin pan.

This recipe is the very basic version without any kind of flavoring or seasoning. You can add a little sugar substitute to make them sweet or you can add grated cheese to make a cheese version that would complement a bowl of chile nicely. Add a tablespoon or two of chopped chiles to the batter along with the cheese and really enhance the flavor.

3/4 cup Low Carb Flour*
1/4 cup Almond Flour
2 Eggs
1/4 cup Heavy Cream mixed with 1/4 cup water
Pinch Salt

* I used CarbQuick, but Bob’s Red Mill Baking Mix, LC Flour, Carbolose or any other low carb mix will work.  I have not tried Coconut Flour, but I would guess it might not work as well.

Preheat oven to 425 degrees (F.) Make sure the oven rack is on the lower level to allow room for the batter to rise and to keep them from browning too quickly.

Prepare a 6 well popover pan by spraying with cooking spray or buttering the wells. Deep muffin cups will also work.

Put the eggs into a bowl of warm water to bring them to room temperature, about 10 minutes.

When the oven is fully heated, begin preparing the batter. Whisk the eggs, milk and salt together in a medium bowl. Make sure the ingredients are mixed well, then add the flours at one time and continue to whisk until the flours are and it looks frothy. You can use a mixer with a whisk attachment to do this. Or you can mix it in your blender following the same sequence. Wet ingredients first, then add the flours. Add the melted butter after everything is mixed.

Pour the batter into the popover wells equally. They should be between 2/3 and 3/4 filled.

Bake for 20 minutes, then lower the temperature to 350 degrees and bake an additional 10 minutes. Do not open the oven door while baking, especially during the first 20 minutes. They should be a deep, golden brown.

Nutrition Info per muffin
Calories: 153.2 Fat: 13.5 g Net Carbs: 1.9 g Protein: 5.8 g

Popover Muffin French Toast Rounds

This simple recipe uses an egg bread “popover” muffin as the base for a basic French toast for one. Add pumpkin butter or syrup to serve. A little bacon or sausage helps to round it out.

1 Egg bread “Popover” Muffin
1 Egg
1/2 teaspoon Vanilla
1/2 teaspoon Pumpkin Spice or Cinnamon
1/2 tablespoon Cream
1/2 packet Sugar Substitute
1 tablespoon Butter
1 tablespoon Pumpkin Butter

Slice the muffin across the middle, then slice each half across the middle again to make four rounds.. In a bowl or shallow pan, beat the egg, then add the cream, vanilla and pumpkin spice or cinnamon. Beat with a fork until well mixed. Dip the muffin slices into the egg mixture, turning them to completely coat both sides. Let them sit in the mixture while you warm up a small skillet.

Add the butter and set to medium heat. When the butter melts and is just getting to sizzle, add the muffin rounds. Cook for about 2 minutes on one side, then flip to cook the other side. They should be golden brown. If they aren’t, cook just a little longer. Remove to serving plate and top each with 1/4 of the pumpkin butter or butter the tops and cover with sugar free syrup.

Makes one delicious serving.

Nutrition info per recipe:
Calories: 362.7 Fat: 31.6 g Net Carbs: 4.8 g Protein: 12.8 g

Breads, Recipes

Golden Yeast Rolls

I have been trying to get a really nice low carb yeast roll that rises up, looks great and tastes terrific.  I finally have one that makes me very proud!  It uses Carbquick low carb flour, which you can purchase through Amazon or Netrition.com.   Other flours you could use are Bob’s Red Mill Baking Mix, which might be at your grocery store, although it is higher in carbs.  Also LC Foods makes several flours, including one for breads.

I also used a plain whey protein powder  and an egg white powder to add to the texture and lift.  They are not required, but helpful if you have them.  If you don’t use the optional items, then add the equivalent amount of Carbquick.

Golden Yeast Rolls

3/4 cup Carbquick
1 tablespoon Wheat Germ
1 tablespoon Oat Fiber (optional)
1 tablespoon Plain Whey Powder (optional)
1 tablespoon Egg White Powder (optional)
3 Eggs
1 packet Quick Rising Yeast
1/4 cup warm Water
1 teaspoon Baking Powder
1/4 teaspoon Salt
2 tablespoons Sugar Substitute

Put warm water in a small recipe bowl. Sprinkle yeast on top to soften and let sit about 5 minutes. Stir.

Mix dry ingredient together. Add wet ingredients, including the yeast and mix well. Stir to incorporate all the flour into the batter and make a thick dough. Set in a warm place and cover with a clean towel. Allow to rise 30 minutes. Stir down.

Prepare cupcake molds by spraying with cooking spray. Spoon batter into molds, dividing evenly. Put pan in warm place and cover. Let it rise 15 minutes while you preheat the oven to 365 degrees.

Bake for 15 minutes until golden brown. Remove and cool.

Makes 6 rolls.

Nutrition Info:
Calories: 80.4 Fat: 4.9 g Net Carbs: 2.1 g Protein: 6.7 g

Breads, Breakfast & Brunch, Mexican/Spanish Recipes, Recipes

An Easy Breakfast for Easter or Cinco de Mayo

Yum! Cornmeal pancake with egg, pico de gallo and sour cream! This breakfast is so tasty I wanted to get it out in time for Easter although its Mexican flavors certainly fit with the Cinco de Mayo theme. The initial recipe came from my local grocery store, Raleys, but I adjusted it to low carb and made a couple of tweaks in it. Add a little ground beef flavored with taco seasonings and you have a great brunch meal.

To get a little of the cornmeal taste into the corn cake, I used one tablespoon of corn flour instead of two and used one tablespoon of golden flax meal that has a similar texture and compliments the taste. I hope you’ll give these a try because they are really good.

I do have to add that with the cornmeal in them, they are not technically legal on Phase 2 and 3 Atkins, but the carb count is low and it should be a fairly safe “cheat”. I am on maintenance and still stay within my body’s carb limit, which is low, so I want my food to be as low carb’d as possible. If you prefer to make it without the cornmeal and use two tablespoons of golden flax instead, it will save you a little in the carbs, but you will lose the cornmeal flavor.

Fiesta Cornmeal Pancakes & Eggs

 

For the pancakes:
1/4 cup Carbquick or New Hope Mills Pancake Mix*
2 tablespoons heavy cream plus 1 tablespoon water
1 tablespoon cornmeal
1 tablespoon golden flaxmeal
2 tablespoons shredded sharp Cheddar cheese
1/4 teaspoon Mexican Blend Seasoning
1 tablespoon beaten egg
1 teaspoon olive oil
butter for skillet

For the toppings:
2 fried eggs
2 tablespoons Fresh Pico de Gallo
2 tsp. sour cream

* You can make your own pancake mix using 4 tablespoons almond flour or 2 tablespoon coconut flour, 1/2 teaspoon baking powder (with the almond flour) or 1 extra egg white (with the coconut flour).

In a small bowl, mix together the pancake ingredients, except cheese, until well mixed. Add the cheddar cheese last. If batter is too thick, add a little water until it is easy to spoon out.

Heat an omelette pan or small griddle on the burner until it is hot enough that water sizzles when dropped on the pan. Lower the heat a little to a medium high. Melt 1/2 tablespoon of butter in the pan and pour half the batter onto the griddle and spread to make a 4 inch pancake. Put a lid over the skillet or tent aluminum foil over the pan to hold the heat and begin cooking the top. This will help to cook the pancake through without burning it. After 2 or 3 minutes, remove the lid and turn the pancake. Cook about 4 minutes on the back side until golden brown. Remove to a warm plate and place in an oven or cover with foil to hold the heat. Repeat with the second pancake.

Corn cake off the griddle.

Melt the rest of the butter in an egg pan and when it bubbles, carefully break an egg into the pan. Use the spatula to keep the egg white around the egg. To cook a sunny side up egg, cover the pan with a lid for about 3 minutes, then check the egg white to see if it is solid. If so, remove the egg, place on top of the corn cake and top with a tablespoon of pico de gallo and a teaspoon of sour cream. Repeat with second egg. You can cook the eggs any way you prefer. The one at the top of the page is over easy, but you can also scramble them if you wish.

Serve hot.

Makes 2 servings

Nutrition Info:
Calories: 301 Fat: 24.4 Net Carbs: 5.4 g Protein: 13.4 g

Fiesta Taco and Egg Corn Cake

Same ingredients plus:
1/4 lb ground beef
1/4 teaspoon taco seasoning

Cook the ground beef in a small skillet until lightly browned. Add taco seasoning and 1 tablespoon of water or beef broth. Stir the seasonings into the meat. Drain and set aside.

Follow the instructions above, but add pre-cooked ground beef to the toppers and about 2 tablespoons cheddar jack cheese per serving.

I also added a tablespoon of guacamole to my brunch taco corn cake, so that’s an option also.

Nutrition Info: (without the guacamole)
Calories: 481  Fat: 39.1  Net Carbs: 5.9 g  Protein: 23.2 g

Originally Published 04/18/2014 on my previous blog.

Breads, Recipes

Easy Flourless Muffins

How about a little muffin magic? These delicious muffins are sweet, flourless and low carb.

This may have been tried by someone else, but to my knowledge, this is my recipe. At least, I haven’t seen it anywhere else. It takes the Atkins roll another step further to make a sweet muffin that has the texture of a sponge cake. Although the basic recipe is vanilla, it can easily be an almond, strawberry or chocolate muffin, or any other flavor you’d like to try. You could also add a teaspoon of cinnamon powder to add a bit of spice.

Although the recipe says flourless, it actually uses coconut flour in place of wheat flour. This still makes it low carb and gluten free. Win-win!

Flourless Sweet Muffins

2 tablespoons Coconut Flour
2 oz. Cream Cheese
2 Eggs, separated
1 tablespoon Butter
1/4 cup Sugar Substitute
1 teaspoon Vanilla
1/4 teaspoon Cream of Tarter
2 tablespoon Water

Preheat oven to 315 degrees (F). Prepare a muffin tin by spraying with cooking spray or use 5 individual silicone muffin molds and spray them with cooking spray.

In a medium bowl, add the egg whites and cream of tarter. Beat with a mixer until stiff peaks form. Set aside.

In a smaller bowl, add cream cheese, butter and sugar and cream together. Add egg yolks, vanilla, water and coconut flour. Mix together until completely combined. Fold the egg yolk mixture into the egg whites as carefully as possible so that it doesn’t break down the whites. Continue to lift and fold the mixture until the egg yolk mixture is blended into the whites.

Spoon 2 tablespoons batter into each muffin mold. It will make 5 muffins. Bake for 18 minutes until just lightly browned. Remove and cool.

Nutrition Info: Per muffin
Calories: 116   Fat: 4.1 g   Net Carbs: 2.0 g   Protein: 3.4 g

Originally POSTED BY RENE AVERETT AT 4/12/2014 7:20 PM

Breads, Recipes

Wheat Germ & Flax Bread Round

Another simple bread to make that is non-yeast and made with low carb flour options. I use CarbQuick for most of my baking, but you can also use Bob’s Red Mill baking mix or any of the flour options from LC Foods. Or you can avoid the flour substitute altogether and use a combination of almond flour, coconut flour or other nut flour with the flax meal. In fact, you can make it with just the flax meal for the flour options. It is much nuttier in flavor and flax is loaded with fiber, so it may affect your digestive system a bit.

Wheat Germ and Flax Bread Round

1 large Egg
1/4 teaspoon Pepper
1 teaspoon Onions, dehydrated flakes
1/2 cup Carbquick
1/4 cup flax meal, ground
1 tablespoon Wheat Germ
1 teaspoon Baking Powder
1 teaspoon Salt
3 tablespoons Coconut Oil

Preheat oven to 365 degrees F. Prepare baking sheet and three 3″ cake molds or rings. (You can use tuna cans with both ends cut out for rings.) If using rings, cut parchment paper to fit the baking sheet or use a silicone mold. Spray with baking spray. If using 3″ round cake molds, spray the molds with baking spray.

In a mixing bowl, combine flours, salt and baking powder. Add Coconut oil, onion flakes and egg and mix well to make sure all the flour is moistened. Add a little water if you need more moisture.

Spoon evenly into three molds or rings and smooth the tops with the back of a spoon dipped in water.

Bake for 18 to 20 minutes. The bread should be lightly browned and firm. Let cool a few minutes before eating.

This roll can be completely cooled, sliced and used for sandwiches and toasts well.

Nutrition Information for 1 roll:
Calories: 242.6 Fat: 21.4 g Net Carbs: 2.4 g Protein: 7.8 g