Berry and Cream Cheese Low-Carb Muffin Breakfast. For Stages 2 + of Low-Carb Diets

This morning I borrowed the concept of the low-carb muffin that uses whipped egg whites in the mix, because this method really does add fluffiness.  You will save the egg yolks to the side, and add them into the dry ingredients bowl later.

I used my normal almond flour base, and added ONE tablespoon of regular flour. This is not an Atkin’s Induction recipe, nor gluten-free. It was fine for my OWL/Pre-maintenance stage, however. The one spoon of flour helps the muffin stay cohesive and not have the texture of damp paper towels- or gravel.

I whip 2 eggs to a frothy fervor, and set aside. I also added 1/8 teaspoon of cream of tartar. In another bowl I mixed about 1 1/3 cup almond meal/flour. I added 4 packets of Nectresse, which I just discovered. I like the flavor, but I was fooled by the ‘all natural’ packaging. It came from Splenda, and proudly advertises its sweetness coming from Monk Fruit. Yeah, and after I bought it (ALWAYS read BEFORE you buy!) I discovered that it also is half molasses/sugar, so you still get 1-2 grams of pure sugar carb for each packet. I am not recommending this product for those who drink a lot of coffee, or want to use this in baked goods, especially if you are in the first or second stages of a ketogenic diet. Nectress is a blend of molasses, sugar, erythritol, and monk fruit. It tastes great and has zero calories, but not zero sugar.

Into the muffin mix, I added small chunks of cream cheese, which I left in chunks. I added about 1/2 cup frozen berries and about 1/3 cup of sugar free boysenberry jam. I added a teaspoon of salt, and half a teaspoon each of baking powder and baking soda. I also added 2 tblsp. of vegetable oil.

Ok, so- I slowly and gently blended the egg whites into the dry mixture, and added almond milk until the consistency was thick, but not too thick- a bit thicker than pancake batter. I added somewhat less than a cup of it.

The color: Purplish-gray. That’s ok with me. These turned out to be really yummy. Total carb count: I don’t really know, sorry! I’d have to guess at 3 per muffin. I ate six. OOPS! So much for self-control. I allow myself 25-30 grams per day, and don’t stress much if it’s over. I know that today I will have salad, and/or meat and veggies, so I can afford an 18 gram carb morning, but it is definitely not my normal routine. I try to keep it to 4-10 grams. ImageImageImageImageImage

So, as these were an experiment of sorts, the results were a surprise. I really enjoyed the small bits of cream cheese, which stayed in solid state, and the fresh berries. While this is not a no-carb treat, it gives you a taste of real, baked muffin without all the normal sugar and carbohydrate. I only used 4 packets of the Nectresse, which was more than enough- after all, I had the S.F. jam. Also, I had the natural sweetness of the berries in the mix. All in all, a good muffin. Other ideas to try include lemon poppyseed- even less carbohydrates due to no real fruit chunks. I also like the idea of other flavors of S.F. jam, like apricot or strawberry. Adding flax seeds or chia seeds might also be a nice way to get extra nutrition through protein and fiber, essential fats, etc.

So, there’s breakfast today! Enjoy!


Low carb tuna wrap lunch

Tuna wrap: 1 can albacore tuna in water. 1 cup mixed fresh carrot and broccoli- food process the veggies until very fine- but not a mash! 1/4 cup light or regular mayo, spice to taste. I use Jane’s Crazy mixed- up salt. I add Tillamook cheddar, 1 slice, atop my low carb tortilla. ( net gram 6 for the tortilla. ) add lettuce, tomato and pickle, if preferred. This is a nice way to add veggies to the ” usual” tuna sandwich.