Keto Recipes - Created Date : 20.11.2019

If you’re making two layers, pour half of the batter into each pan or ...

If you’re making two layers, pour half of the batter into each pan or ...

If you’re making two layers, pour half of the batter into each pan or dish.

Bake at 350 degrees.

A single cake in a standard cake pan might bake for 35 minutes. My two smaller sized dishes were done in 20-25 minutes. Muffins may be done in about 15 minutes.

Optional: Spread chopped Atkins Bars on top about 10 minutes before it’s done, before the cake sets up completely.

Check it every 10 minutes until the edges are golden brown and a toothpick comes out clean.

Let the cake cool COMPLETELY before cutting or removing from the pan.

Optional Cream Cheese Layer:

I use Philadelphia 5 Simple Ingredients cream cheese, which is half a carb per ounce instead of 2 carbs per ounce. I used 5 ounces of cream cheese and warmed it up for about 15 seconds in the microwave to make it “fluffy.”

You can add sweetener to the cream cheese if you prefer, or even stir in sugar free chocolate syrup. Get creative with it! ??

You can also mix sugar free chocolate syrup (or melted sugar free chocolate chips) with just a bit of coconut oil to make a nice smooth chocolate drizzle over the top of your cake.

A sugar free chocolate syrup alone will work, but if your syrup or melted chocolate is too thick, then coconut oil is a great way to make it creamier and thinner.

Layered & Topped Cake Macros: 5.5 Net Carbs per Slice.

Your macros and carb count will depend on the size of your cake servings.

I cut my cake into 10 large slices, so they came out to 5.5 net carbs and 406 calories per serving with 15 grams of protein each.

If you cut it into 12 servings, they would be 4.5 net carbs each – using the same ingredients and brands that I used.

The cake alone, without the cream cheese layer and Atkins Bar + sugar free chocolate drizzle topping, comes to 3.5 net carbs per serving if you cut it into 10 servings.

The net carb for 2 servings of the layered cake above count includes the cream cheese, chocolate syrup and two Atkins Bars.

The plain cake and my “dressed up version” both have great LCHF macros with 80% fat and also a great serving of protein.

You can use the MyFitnessPal recipe calculator to enter your recipe based on the labels of your brands for each ingredient, and what you choose to add and/or leave out.

This deliciously moist low carb cake recipe can be made in different flavors using any Atkins Shake. It can also be made into smaller cakes and frozen, for personally-portioned desserts you can enjoy anytime!

This recipe works best in a well-greased glass baking dish.

I’ve also made it in smaller (5¨ x 5¨) glass dishes for individual cakes you can freeze separately.

My recipe is not overly sweet, but just sweet enough to enjoy – and even great for breakfast! You can sweeten yours to taste of course, if you prefer it sweeter or would like a more rich dessert style cake.

Ideas To Try:

As I was baking the cake & cupcakes last night I considered all kinds of options for the recipe.

You could add unsweetened cocoa and a sugar free sweetener to make it even more chocolatey.

Another fun idea would be to add sugar free chocolate chips to the batter.

Have fun with this one. ??

I look forward to hearing your ideas for additions, or any modifications you try – and how those turn out! *cheers*


Lynn Terry

aka @LowCarbTraveler

P.S. I often refer people to the Atkins site for the Acceptable Foods List. The phase one list is ketogenic friendly and is exactly what I used to get started eating low carb. You can also check out their site to learn more about The Hidden Sugar Effect – foods that you think are healthy that actually turn into sugar when digested. You don’t see the sugars, but your body does – and make sure you’re avoiding foods that you may think are healthy, but aren’t actually as healthy as you think.

On Atkins, you eat the right foods, not less – which I love! You never have to go hungry with a low carb lifestyle. They have a new lifestyle book out by that title: Atkins: Eat Right, Not Less too that you’ll love!

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge

All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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