Tag Archives: waffles

Product Review: King Arthur Carb-Conscious Pancake Mix

Photo: King Arthur Carb-Conscious Pancakes

King Arthur Flour  has a great flour product, so I was eager to try their Carb-Conscious Pancake Mix. I usually make my own batter from the low-carb flour products I have at home, but I wanted to see how this mix compares. It doesn’t.

While it is super-easy to mix up, simply measure out one cup of the mix and add 1/2 cup water. If the mixture is too thick, as mine was, add water 1 tablespoon at a time to bring it to a spreadable consistency. I live at 4,500 feet above sea level, and this sometimes affects baking. It took almost another 1/4 cup of water to get the batter thin enough to spread on my trusty waffle iron.

My iron has made hundreds of waffles over the years I’ve had it, and most of my batters have been low carb. I’ve made regular waffles and savory waffles, but I’ve never had a waffle stick to the iron…until now. I did spray the iron with baking spray before pouring the batter, in case you’re wondering.

The waffle cooked longer than a usual waffle. Since I could still detect steam coming from the iron, I let it continue to cook. Once the steam had stopped, the iron still did not want to release the waffle. I finally had to force it. The waffle was completely cooked, but it stuck to both sides of the iron.

Photo:Crumbled waffle

Once the iron had cooled some, I extracted the pieces adhered to the non-stick surface. So, I had the cake in many pieces on the plate. Nothing else wrong with it, except it was a mess.

Nonetheless, I buttered it, added sugar-free syrup, and ate it. It tasted okay but lacked a little in flavor. My recipe is much more flavorful. Like many low carb flour products, the Carb-Conscious product doesn’t have as much flavor as the real deal.

Photo: Waffle with apples.
To dress up the waffle pieces, I added a compote of cooked apples with cinnamon. Big improvement.

The next time I used it, I made pancakes. 1/4 cup of the flour plus about 1/3 cup of water makes three cakes. I added 1/2 teaspoon vanilla extract to the batter to add flavor. They worked fine, browned up nicely, and tasted okay. Still not as flavorful as they could be. If you add cinnamon along with the vanilla, you might get a better pancake.

Bottom line. The mix comes together easily but lacks flavor compared to a homemade mix or some other low-carb mixes. I’d give it three spoons – not the best, but okay if you add a little spice to it.

Nutrition information indicates that two pancakes use 1/3 cup of mix to make and contain 4 net carbs.

Try my pancake recipe. This one is for Pumpkin Pancakes.

This evaluation is the first of several low-carb or Keto flour mixes or products I will be reviewing this week. Keep an eye out for more as I try the goods and report back to you, so you don’t have to waste money on those that aren’t up to the flavor.

I will also be getting to the promised tiropitas recipe this week.

Please note: I am not receiving anything from the makers of the products I review. I purchase the item, make it when needed, and give it my honest review. The opinions expressed are mine. Other people may have different thoughts on the product.

Baking with Protein Powder

It may surprise some low carb eaters that you can add whey protein powder to your baking with really good results. I have often added a tablespoon or two to my muffins and breads to give them both more flavor and texture. I have seen a recipe now and then that uses only whey protein powder to make a pancake or a waffle. I haven’t tried these yet, but I did make a waffle this morning made with Vanilla Whey Protein Powder and Almond Flour and got a really good result. I’ll share that recipe below.

When using protein powders in baking, I usually use it as a small percent of the total flour in the recipe, but you can add more if you wish to experiment. The most I have substituted in is 2/3rds of the flour with the remainder being a low carb baking mix or almond flour. One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.

One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.

protein-compare2
I’m not advocating any particular brand of protein powder and if you check around, you might find others that are equally low carb’d, but take into consideration the size of the scoop and the net carbs when choosing the powder. If you need more powder to make 1/4 cup, then it may increase the carb count. Therefore, the carb count that I get on my recipes is often based on EAS whey protein powder, which is 2 net carbs per 30 g scoop. 1/4 cup is about 3 scoops or 6 net carbs. With my preferred powder, this is reduced to 3 net carbs or less because the scoop is larger and the net carbs are lower. This gives you a starting point to adjust the net carbs up or down, depending on which brand you use.

Vanilla Whey Protein Powder Waffles

I made this in a Belgian waffle maker that has deep holes and requries a little more batter to make a full waffle. I was a little short, but I have adjusted the recipe to accommodate. It will make 4 waffle sections in the round Belgian waffle maker and 2 of them make one serving. If you are using a different waffle maker, it may make 2 waffles.

1/2 cup Vanilla Whey Protein Powder (about 3 to 4 scoops)
2 tablespoon Almond Flour
1 large Egg
1 teaspoon Coconut Oil or Canola Oil
1/4 teaspoon Baking Powder
1/4 teaspoon Vanilla Extract
1 teaspoon Sugar Substitute
2 tablespoons Water

Pre-heat the waffle maker while you mix the batter.

In a small bowl, mix all the ingredients together and stir until completely mixed. You can use a mixer, an immersion mixer, a blender or a whisk. Just make sure the egg is mixed in well.

Spray the waffle maker with cooking spray, then pour the batter equally into each section. Close the lid and cook until the steam stops coming out. This is usually three to four minutes, but it varies. Gently lift the handle and if it opens easily, the waffle is done. If there is resistance, let it cook a little longer.

Carefully lift the waffle from the iron and put on plates, spread with soft butter and serve with sugar-free syrup or fresh fruit, if you wish.

Makes 2 servings

Nutrition Information per serving:
Calories: 214.5 Fat: 9.1 g Net Carbs: 3.2 g Protein: 27.7 g