beginner easy keto meals Archives

September 5, 2022July 16, 2024

Keto Protein Balls – 2g Net Carbs!

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These No-Bake Keto Protein Balls are delicious sugar-free no-bake peanut butter Protein Balls with a soft sweet texture and filled with crunchy chocolate bites. Bonus, these peanut butter protein balls are ready in 15 minutes, dairy-free, vegan, and contain only 2 grams of net carbs each.

These Keto friendly protein balls are the best post-workout keto snack or daily snack to up your protein intake on keto.

Many people are worried about how much protein they should eat on a keto diet. Check my macro calculator to figure out your very own numbers. So if you need a protein boost on your keto diet, these low-carb Protein Balls are the ones you should make.

How to make these keto Protein Balls?

It’s super easy to make Protein balls keto-friendly and with no sugar added. Let’s see the six simple ingredients you need to make this healthy keto protein snack in barely 15 minutes. No food processor is needed!

Ingredients

Natural Peanut Butter or almond butter – make sure you are using a fresh jar with no added oil no added sugar and a drippy texture. For a nut-free option, try sunflower seed butter.
Ultra-fine Almond Flour – almond meal works as well, but the color and texture of the balls come out grainy, darker, and spread a little more.
Vanilla Protein Powder – read more below on how to choose keto protein powder.
Powdered Erythritol – or powdered allulose or any keto sweetener you love in a powder form. You must use a powder sweetener in this recipe. A liquid sweetener wouldn’t work.
Coconut Oil – or melted cocoa butter, avoid melted butter. The balls spread too much with this option.
Vanilla Extract
Sugar-free Chocolate Chips – you can use any flavor, dark, milk, or white chocolate chips as soon as they are keto-friendly.

Combine wet to dry

First, prepare two different mixing bowls. In one bowl, whisk all the dry ingredients until evenly combined.

It’s crucial to use a whisk because some keto protein powder form lumps. So whisk the chosen protein powder evenly with the almond flour and powdered sweetener. Set the bowl aside.

In another bowl, stir natural peanut butter with vanilla extra and melted coconut oil until smooth and shiny.

Finally, pour the dry ingredients into the wet ingredients and stir. When it starts to dry out, add the sugar-free chocolate chips and use your hands to knead. Squeeze the batter and form a consistent batter that comes together into a bowl.

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If it’s too dry at a bit more melted coconut oil making sure it’s not too hot, or your chocolate chips will melt.

If too wet, add more protein powder one teaspoon at a time.

Forming no-bake protein balls

First, cover a plate with parchment paper. Set it aside.

Then, scoop out some batter. One sugar-free protein ball weighs approximately 30 grams/1 oz. Roll each portion of batter between your hand palms and place the formed ball onto the plate. Repeat these steps until all peanut butter Protein Balls are formed.

Place the plate in the freezer for 10 minutes to set the ball very quickly or one hour in the fridge. The balls flatten slightly, and that’s ok. You can reshape the balls round after they have spent some time in the refrigerator.

Storage

Store the keto protein balls in an airtight container in your refrigerator for up to 5 days. Another great way to enjoy these low-carb peanut butter protein balls is to eat them frozen!

Freeze the balls and enjoy them straight out of the fridge or thaw for 30 minutes at room temperature to soften.

How to select the best Keto Protein powder?

You can take protein powder on a keto diet to boost your protein macros. Not all protein powders are keto-friendly, but there are plenty of keto-friendly options available on the market.

I am not going to list all brands here. Instead, I am going to guide you through simple steps to choose a keto-friendly protein powder by yourself.

First, you must look at the ingredient listed on the box.

You are looking for:

No added sugar
No grain – avoid brown rice protein powder, for example. They are often higher in carbs.
Keto-friendly sweeteners

Then, look at the net carbs per serving. A keto-friendly protein powder ranges from 1 gram to 2.6 grams of net carbs per scoop of 40 grams.

Depending on your diet requirement, you may want to choose:

1. Keto Plant-based Protein Powder

Plant-based protein powders are my first choice because they are easier to digest. You will have to choose from protein powder made of:

Pea Protein Powder – yes, pea protein powders are keto-friendly. While pea is not a keto-friendly vegetable, pea protein powder is low in carb, and plenty of brands have a range made with keto-friendly sweeteners like stevia or erythritol.
Hemp Protein Powder – hemp is a keto-friendly seed full of healthy fat and protein.
Almond Protein Powder
Peanut Protein Powder

2. Other Keto Protein Powder

Whey protein powder
Egg-white protein powder
Casein

How Protein Powders Change Baking

Of course, based on the type of keto protein powder you choose from the above, your baking will be affected.

For example, whey protein powder is more liquid absorbent than pea protein powder, so if you use this option, be prepared to add more liquid to your recipe to reach the same texture.

More Keto Protein Recipes

On a keto diet, you need to eat your protein as well as fat and carbs. Protein keeps you full and fuelled up your muscles.

Below I listed some of my top keto recipes to boost your proteins. It includes keto meals, breakfast, and desserts because proteins are everywhere!

KETO SCRAMBLED EGGS 1.5 G net carbs fluffy avocado cheesy eggs #ketoscrambledeggs #bestscrambledeggs #fluffyscrambledeggs #scrambledeggs #3ingredients #ketobreakfast #ketoeggs #eggfast #fluffy #breakfast #cheesyscrambledeggs

Marsala Keto Chicken RecipeMarsala Keto Chicken Recipe

Have you made these keto protein bites? Share a comment or review below to tell me how much you love them,

XOXO Carine

Recipe Card

Keto Protein Balls

Low Carb Protein BallsLow Carb Protein Balls

2.1gNet Carbs

Prep Time: 10 mins

Refrigerate 10 mins

Total Time: 20 mins

Net Carbs 2.1g

Fat 6.9g

Protein 3.7g

Calories 85.8kcal

Author: Carine Claudepierre

An easy No-Bake Keto Low-Carb Protein Balls made with protein powder to boost your protein intake and fix your sweet cravings on your keto journey.

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

In a bowl, whisk all the dry ingredients: protein powder, powdered sweetener, and almond flour until no lumps show. Set it aside.
In another bowl, stir peanut butter, vanilla extract, and melted coconut oil until smooth and consistent.
Stir the liquid ingredients into the dry ingredients, start stirring with a spatula, when it starts to dry out, add chocolate chips and knead the dough by hand, squeezing the ingredient together until they form a smooth cookie dough ball.
The dough texture vary based on the keto protein powder you are using, so feel free to adjust the batter until it comes together well and it’s easy to shape small balls that hold their shape. If the dough is too dry and crumbles, add an extra teaspoon of melted coconut oil, and if too wet, add a tablespoon of almond flour.
Divide the dough into 12 balls of about 1 oz/30g and roll the dough between the palms of your hand to form lovely round balls.
Place the balls onto a plate covered with parchment paper. Repeat the steps above until all the protein bites are formed.
Pop the plate in the fridge for 1 hour or in the freezer for 10 minutes to slightly firm up the balls – they will stay soft anyway but firmer after spending time in the fridge.
Remove the plate from the fridge, reshape balls if they flatten too much.

Note 1: Peanut butter can be replaced by same amount of fresh drippy almond butter or sunflower seed butter for a nut-free option
Note 2: Melted butter works, but the balls stay softer and flatten quickly. Melted cocoa butter works very well and keeps the ball from flattening even more.
Note 3: Almond flour can be replaced with the same amount of sunflower seed flour or sesame flour for a nut-free option. Coconut flour is not recommended. the balls get very dry and crumbly with coconut flour
Note 4: Powdered sweetener is not granulated sweetener that leaves a grainy texture. If you skip the sweetener, add more almond flour to prevent the balls from being too soft. A liquid sweetener won’t work in the recipe without adding more almond flour or protein powder.
Note 5: Any keto protein powder can be used with different results. The recipe has been tested with pea protein powder which is less liquid absorbent than whey protein powder. Read the post above on how to choose the keto protein powder.

Nutrition Facts

Keto Protein Balls

Amount Per Serving (1 ball)

Calories 85.8
Calories from Fat 62

% Daily Value*

Fat 6.9g11%

Saturated Fat 2.3g14%

Polyunsaturated Fat 1.1g

Monounsaturated Fat 1.8g

Cholesterol 4.6mg2%

Sodium 39.7mg2%

Potassium 57.7mg2%

Carbohydrates 5.2g2%

Fiber 3.1g13%

Sugar 0.9g1%

Protein 3.7g7%

Calcium 18.4mg2%

Iron 0.2mg1%

Magnesium 12.3mg3%

Zinc 0.2mg1%

Net Carbs 2.1g

* Percent Daily Values are based on a 2000 calorie diet.

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August 30, 2022July 16, 2024

Keto Crepes with only 1.6g Net Carbs!

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Easy Keto Crepes are thin, flexible, and perfect for a French-style Keto Breakfast! Bonus, this keto almond flour crepe recipe is also gluten-free, made with low-carb almond flour and only 1.6 grams of net carbs per serving.

Can you have crepes on keto?

No, you can’t eat an authentic French crepe recipe on a keto diet because it’s made of wheat flour, milk, and white sugar. The three main ingredients in crepes are high in carbs and spike your blood sugar level very quickly.

However, you can make easy homemade keto crepes at home using low-carb flour and keto sweeteners.

What’s keto crepes?

Keto Crepes, an egg crepe keto recipe, are thin, flexible pancakes usually filled with sweet keto crepe filling like chia seed jam or almond butter.

They mimic the texture of classic French crepes without using high-carb flours or sweeteners.

How to make keto crepes?

Keto crepes are easy to make at home using a few basics ingredients. All you need is a high-speed blender or food processor to blend the ingredients.

Ingredients

Ultra-fine almond flour – the best almond flour to make crepes is blanched almond flour. In comparison to almond meal, ultra-fine almond flour is golden in color and made from skinless almonds. Its texture is finer, not gritty, and make delicious keto baked goods without the grainy texture. Read more about choosing the right keto flour.
Cream cheese
Erythritol or a few stevia drops.
Vanilla extract
Unsweetened almond milk

Blend

First, add all the ingredients into the jug of a high-speed blender and blend at high speed until it forms a smooth crepe batter.

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Then, transfer the batter into a large mixing bowl and rest the batter for 5 minutes before cooking.

Cook the crepes

Finally, heat a 10 inches non-stick crepe pan or skillet over medium heat. Use a piece of absorbent paper to rub the crepe pan with butter or coconut oil.

Pour 1/4 cup of batter into the pan. If you are new at making crepes, it’s better to pour the batter on the side of the pan, not the center.

Then, tilt the pan and rotate in a circular motion to spread the batter as thin as possible all other the pan. You might have to add a little more batter if you didn’t tilt the pan fast enough, to fill all the pan surface.

Cook the crepe for 2 minutes on one side or until the edges start to dry out and their color is golden brown.

How to flip my crepes?

Most classic crepes recipes use a long spatula to slide under the crepes to flip it over. But, for keto crepes, do not use a spatula to avoid breaking the crepe in the center.

Instead, loosen the crispy dry sides of the crepes with a spatula and then use your fingers to peel off the crepe and flip.

Keep cooking your keto crepe for 1-2 minutes on the other side until golden.

Place the cooked keto crepe on a plate covered with parchment paper and cover the plate with a piece of foil to keep the crepe warm.

Meanwhile, keep cooking the leftover batter, making sure your grease the pan between each keto crepe batter addition.

How to store keto crepes?

These keto crepes store very well in the fridge for up to 4 days. Stack the crepes on a plate, wrap it with plastic wrap to prevent them from drying out, and store them.

You can also freeze this crepe keto recipe, but to do so, wrap each crepe individually into plastic wrap or in a ziplock bag.

Keto crepe toppings

Crepes are always filled with some delicious toppings, sweet or savory, depending on what you crave. Below I listed the best keto filling for sweet or savory crepes.

Can I make savory keto crepes?

Sure, you can use this recipe to make savory low-carb crepes. To do so, skip the sweetener in the batter and replace it with a pinch of salt or garlic salt.

Savory keto crepes toppings ideas

For savory crepes, first, bring back the cooked crepe in the crepe pan and top half of the crepe with any shredded cheese or soft cheese you love like:

Cheddar
Emmental for a French crepes keto-style!
Goat cheese
Blue cheese

Then, top up the cheese with some of the following ingredients:

Ham
Cooked bacon bites
Chopped walnuts
Wilted cooked spinach
Butter fried mushrooms

Finally, fold the other half of the crepe back to close the crepe into a half-moon shape. Cover with a lid for 2 minutes on low heat to melt the cheese.

Serve immediately.

Which pan to cook crepes?

You must use a crepe pan or pancake griddle for cooking crepes but never use a frying pan!

There are a few differences between a crepe pan and a frying pan, explaining why a crepe won’t cook evenly in a frying pan.

For example, a crepe pan has:

Shallower sides – this makes it easier to flip the crepes and crisp the borders of the crepes fast while keeping the center moist and flexible.
A thinner layer of metal than a normal frying pan cooks the crepe faster.
A flatter bottom, diffusing heat more heavenly.

How do I know my crepes are cooked?

A crepe is ready to be flipped over when the edges are crispy, dry, and pull out by themselves from the pan. The center of the crepes should also be set, still moist but not runny.

Why do crepes stick to the pan?

A crepe might stick to the pan if you didn’t use:

A non-stick crepe pan made of a non-stick material like Tefal pans.
Oil to grease the pan between each crepe.
A crepe pan – frying pans are not suitable to cook crepes.
A hot pan, you added the batter into a cold or lukewarm pan.

How to make thin keto crepes?

The thickness of your keto crepes depends on the speed at which you tilt and rotate the crepe pan after adding the batter. The faster you tilt the pan, the better it spread on the pan and covers the surface.

The trick to making a thin keto crepe is to:

Warm the crepe pan for 2 minutes before greasing.
Grease with minimal oil using a piece of absorbent paper to spread the fat – adding too much oil fry crepes!
Add the crepe batter to the center of the pan.
Tilt the pan fast with a large angle rotating clockwise.

Low carb keto crepe nutritional information

A keto crepe contains 4 times fewer carbs than a regular authentic French crepe recipe.

Below is the nutrition panel for a 10-inch keto crepe without filling:

Calories: 127 kcal
Carbs: 2.4 g
Fiber: 0.8 g
Net carbs: 1.6 g
Protein: 5.5 g
Fat: 10.7 g

How many keto crepes can I eat?

For a fulfilling keto breakfast, you can eat 2 keto crepes with the filling of your choice.

Two crepes bring 3.2 grams of net carbs.

Can I change flour?

No, you can’t swap any of the flours in this recipe for any other flour. Stick to the ingredients!

More keto crepe recipes

If you love keto crepes recipes for breakfast, I have plenty of other low-carb crepes recipe for you to try, including dairy-free keto crepes and coconut flour crepes.

Related Recipe

Coconut Flour Crepes

Coconut flour crepes are easy low-carb dessert crepes perfect for satisfying your sweet tooth with no guilt. They are delicious stuffed with yogurt, fruits, or nut butter. It is a 100% Dairy-free, paleo, and gluten-free crepe recipe that all the family loves.

1.4g

Check out this recipe

Related Recipe

Almond Flour Crepes

Those Almond Flour Crepes contain only 3.8 grams of net carbs per crepe. An easy 4-ingredient recipe with eggs, almond flour, coconut oil, and cinnamon. The Best low-carb dairy-free crepes. Gluten-free, paleo, and sugar-free. These almond flour crepes are crispy, light, and a delicious, low-carb breakfast.

3.8g

Check out this recipe

Related Recipe

Pumpkin Crepes

Pumpkin crepes are low-carb and gluten-free pumpkin spice crepes. A delicious recipe made with coconut flour, almond meal, pumpkin spices, and a coconut cream pecan maple filling.

3.1g

Check out this recipe

Have you made these keto crepes? Share a comment or review below to tell me how much you love them!

XOXO Carine

Recipe Card

Keto Crepes

1.6gNet Carbs

Easy Keto Crepes are thin, flexible, and perfect for a French-style Keto Breakfast! These keto almond flour crepes are also gluten-free and bring only 1.6 grams of net carbs per serving.

Prep Time: 2 mins

Cook Time: 3 mins

Total Time: 5 mins

Author: Carine Claudepierre

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

Add all the ingredients into a blender and blend at high speed until creamy and smooth. You may have to stop the blender, scrape down the side of the jug as some flour may pulse on the sides, and repeat blending until smooth. Overall it shouldn’t take more than 45 seconds to create a smooth keto crepe batter.
Pour the batter into a mixing bowl rest for 5 minutes.
Heat a non-stick 10-inch crepe pan – I used a Tefal French Crepe pan – under medium heat. Rub the pan’s surface with a piece of absorbent paper covered with a teaspoon of coconut oil or grass-fed butter. Don’t leave too much oil on the pan, or you will fry the crepes.
Pour 1/3 cup of batter into the pan, then tip and rotate the pan fast to spread the batter as thinly as possible and cover the entire pan. It takes a bit of time and practice. Watch my picture above in the post to see the angle I give to the pan to spread the batter evenly. If your batter is too thick and doesn’t spread well, that is ok. Stir in 1 or 2 extra tablespoons of almond milk in the batter to thin it out.
Cook gently, for about 2-3 minutes or until the edges dry out, and it’s easy to peel off the sides with your fingers and flip it over. I don’t recommend sliding a spatula under the crepes. Use your fingers to peel off the side and flip. It’s much easier and prevents the crepe from breaking. Cook for 1 more minute on the other side.
Serve with sugar-free monk fruit syrup, keto jam, or almond butter.
Repeat the steps above to cook the next crepes. Always re-grease the pan between each crepe.

Storage

Store the crepe on a plate covered with plastic wrap to prevent them from drying out. Place the plate in the fridge for up to 3 days.
You can freeze the cooked crepes individually and thaw at room temperature the day before.

Nutrition Facts

Keto Crepes

Amount Per Serving (1 10-inch crepe)

Calories 127.2
Calories from Fat 96

% Daily Value*

Fat 10.7g16%

Saturated Fat 3.8g24%

Trans Fat 0.1g

Polyunsaturated Fat 0.7g

Monounsaturated Fat 2.2g

Cholesterol 108.6mg36%

Sodium 86mg4%

Potassium 55.5mg2%

Carbohydrates 2.4g1%

Fiber 0.8g3%

Sugar 0.9g1%

Protein 5.5g11%

Vitamin A 325.4IU7%

Vitamin B12 0.3µg5%

Vitamin D 0.6µg4%

Calcium 47.2mg5%

Iron 0.8mg4%

Magnesium 4.4mg1%

Zinc 0.4mg3%

Net Carbs 1.6g

* Percent Daily Values are based on a 2000 calorie diet.

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June 17, 2021July 16, 2024

Awesome Strawberry Coconut Keto Cups with 5 Ingredients!

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These Strawberry Coconut Keto cups filled with sugar-free strawberry jelly are the most delicious dairy-free fat bomb! With only 1.9 grams of net carb each, they are perfect to fix a sweet craving and keep your macros on track.

Last year, I shared my delicious keto peanut butter cups. It’s always been one of my favorite recipes, but sometimes I feel like something fruity. These Strawberry Coconut Keto cups come to the rescue!

They are made with a few simple ingredients and inspired by a famous New Zealand ice cream named Jelly Tip.

So this recipe is for my kiwi keto followers, who, like me, used to love the Jelly Tip popsicles made of vanilla ice cream and Strawberry jelly covered with chocolate.

What are keto cups?

Keto cups are single-serve bite-size sweet snacks to enjoy on your keto diet. It’s a sugar-free snack high in healthy fat to keep you full and satisfy your sweet tooth without raising too much your carbs macros.

Most keto cups are made of peanut butter or almond butter. Here I am sharing a fruity version of my classic keto peanut butter cups.

Making Keto Cups

All you need to make these Strawberry coconut keto cups are:

Sugar-free Chocolate Chips – you can use dark chocolate or milk chocolate.
Coconut Butter – also known as coconut mana, see my options below in the post if you don’t have this in store.
Coconut Oil or MCT oil, or melted cocoa butter. Any option works well.
Powdered Erythritol or vanilla stevia drops or any keto sweetener you love.
Vanilla Extract – optional
Sugar-free Strawberry Jelly – The one I am using is natural and vegan, making these keto-friendly fat bombs vegan.

How to make keto cups

First, line a 12-hole mini muffin tray with lightly oiled paper cups or silicone cups.

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Then, add the sugar-free chocolate chips and coconut oil to a microwave-safe bowl. Microwave by 30-second bursts, stir and repeat until melted.

Spread about two teaspoons of melted chocolate at the bottom of each muffin cup, then freeze the muffin tin.

Coconut layer

While the cups are in the freezer, prepare the coconut layer.

To make the coconut layer, place coconut oil and coconut butter in a microwave-safe bowl.

Microwave for 30 seconds, stir and repeat until fully melted and consistent. Then, stir in the powdered erythritol and vanilla extract.

Remove your muffin pan from the freezer and evenly spread the coconut filling into the 12 cups.

Return the muffin pan to the freezer to set the coconut layer – it takes barely 10 minutes.

Strawberry jelly layer

Meanwhile, prepare the sugar-free jelly recipe following the packaging instruction.

Remove the muffin pan from the freezer and spread the jelly on top of the coconut layer – about two teaspoons per cup.

Drizzle the remaining melted chocolate on top to entirely hide the jelly. If the chocolate you melted earlier has hardened, microwave again to liquify.

Finally, pop the muffin tin one last time in the freezer to set the top chocolate layer.

Storage

These keto coconut cups store very well in your fridge in an airtight box for up to 1 week. Otherwise, you can freeze them and each them frozen, or thaw 30 minutes before eating.

Allergy swaps

I have plenty of options for ingredient swaps below. Let me share my favorites:

Coconut Butter – If you can’t find coconut butter at the store, try tahini or coconut yogurt! For the coconut yogurt option, you will have to skip the coconut oil in the coconut layer, and it takes longer to freeze and set.
Strawberry Jelly – Try my keto jam instead and swap the raspberries for strawberries. Both are keto-friendly fruits! It has a delicious jelly texture, and it’s easy to make.
Coconut Oil – swap for cocoa butter.
Powdered Erythritol – Swap for monk fruit extract if you like, but add only a tiny amount. 1/4 teaspoon of pure monk fruit powder is very sweet. Adjust the sweetness to your taste.

Serving ideas

You can serve these keto cups plain or with some toppings like:

A pinch of sea salt
Coconut Flakes
Chopped Peanuts
Crushed Almonds

More keto fat bomb recipes

Below I listed my top keto sweet recipes that you can make in less than 30 minutes and enjoy as a guilt-free keto snack:

KETO PEANUT BUTTER CHOCOLATE CHIPS FAT BOMB 1.5 g net carbs #fatbomb #cookiedough #chocolatechips #peanutbutter #ketosnacks #keto #lowcarb #ketodesserts #ketotreats #peanutbutterballs #desserts #balls #cookiedoughballs

have you made these no-sugar keto cups? Share a review or comment below to tell me how it goes.

XOXO Carine

Recipe Card

Keto Cups

1.9gNet Carbs

Prep Time: 30 mins

Total Time: 30 mins

Net Carbs 1.9g

Fat 14.3g

Protein 0.4g

Calories 152.8kcal

Author: Carine Claudepierre

A no-sugar Keto Cup recipe filled with coconut butter and sugar-free strawberry jelly.

Chocolate layers – top + bottom

New to Keto?
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Bottom chocolate layer

Melt the sugar-free chocolate with coconut oil in a microwave-safe bowl for 1 minute. Stop the microwave, stir chocolate, and repeat heating with 30-second intervals until all the chocolate is melted. Otherwise, melt over medium heat in a saucepan, constantly stirring with a wooden spoon until the chocolate is melted.
Pour 1 tablespoon (15 ml) of melted chocolate at the bottom of each paper liner. You can tilt the pan slightly to help the chocolate spread all over the bottom of the paper liner.
Repeat this step for each paper liner until the 12 paper liners are covered with melted chocolate.
Place the tray 8-10 minutes into the freezer until the chocolate is firm.
Set aside the bowl with the remaining melted chocolate for later in a warm place. Don’t store this in the fridge. You want the mixture to stay liquid.

Coconut layer

In another microwave-proof mixing bowl, combine coconut butter with coconut oil. Microwave 30 seconds to soften, remove the bowl from the microwave and stir the ingredients to combine evenly.
Stir in powdered erythritol, vanilla extract until it forms a slightly thick mixture.
Remove the muffin tray from the freezer and add 2 teaspoons (10 ml) of the coconut butter filling into each cup. Use a spoon to spread the layer evenly all over the first chocolate layer.
Freeze the muffin tray again for 10-12 minutes until the coconut layer is firm. Meanwhile, prepare the sugar-free jelly following the packaging instruction.
Spread two teaspoons of jelly on top of the coconut layer, then top up with the remaining melted chocolate. If the remaining melted chocolate has thickened, re-heat the bowl for 30 seconds in the microwave to soften. Stir and use on top of the jelly. Top with coconut flakes if you like.
Freeze again for 8-10 minutes to set the top chocolate layer.

Note 1: Replace coconut butter with tahini or cashew butter if preferred.
Note 2: It can be replaced with my keto chia seed jam.

Nutrition Facts

Keto Cups

Amount Per Serving (1 cup)

Calories 152.8
Calories from Fat 129

% Daily Value*

Fat 14.3g22%

Saturated Fat 8.6g54%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.2g

Sodium 2.1mg0%

Potassium 0.3mg0%

Carbohydrates 13.4g4%

Fiber 11.5g48%

Sugar 0.4g0%

Protein 0.4g1%

Vitamin C 0.1mg0%

Calcium 2.1mg0%

Iron 0.2mg1%

Magnesium 0.1mg0%

Net Carbs 1.9g

* Percent Daily Values are based on a 2000 calorie diet.

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