Low calorie glazed pumpkin rolls – 87 calories and 8 g protein!

Do you remember these rolls? I got so attached to bananas plus cloves that I added that combo to almost everything, including my calorie conscious version of cinnamon rolls but I wasn’t as pleased as I could be with the macros of these buns so I promised to come up with a better version. So this is the 2.0 version and the second attempt to make low calorie rolls. My family approved of them flavorwise and I finally felt pleased with the macros but am I done experimenting and tweaking something so beautiful and delicious such as a traditional cinnamon roll? I think not.

1 sachet active dry yeast (7 g)
2 tsp baking powder
1 cup or 2,1 dl neutral whey powder (80 g)
1 1/2 cups or 6 dl homemade gluten free flour blend (200 g)
1/3 cup fiber mix of your choice* (I use this)
1 cup quark (divided) (100 g + 100 g)
6 tsp guar gum (20 g)
1 1/4 T psyllium husks (6 g)
1 T coconut flour
1 T hemp flour
2 T sweetener of choice
A pinch of salt
A splash of rice vinegar
1 1/2 cup pureed and cooked butternut squash (divided 200 g + 120 g)
3 T unsweetened apple sauce (50 g) (or more butternut puree)
1 cup + 1 T or 2,5 dl unsweetened pistachio milk (250 ml)

Heat up your milk and dissolve your yeast in the milk if the product you’re using requires that (mine didn’t so I skipped this step). Blend the milk with the half of quark (1/2 cup, 1 dl or 100 g) and 1 cup butternut puree, the apple sauce, salt, vinegar and the sweetener. In a separate bowl, mix the protein powder, baking powder, guar gum, the husks, and all the flours and slowly add the blend to your milk mixture until the dough pulls away from the sides. Let it rise and rest in a warm and dark place for about one and an half hour.

Meanwhile, combine the remaining puree and the quark along with some seasoning of choice. I added some sweetener, cinnamon and salt. Add to taste but this is going to be your filling so make it tasty and way to spicy/sweet. It’ll blend perfectly with dough since it’s has not got any bold flavors!

Once the dough is done resting, transfer it onto a floured surface. Knead until you have a smooth and elastic dough. If the dough sticks to your hands (too wet) add a little extra flour. Roll out the dough into a huge rectangle and spread out your filling. Beginning at the long side, role up dough and pinch edge together to seal. Cut into 18 slices and place the slices directly in a greased baking pan or into paper molds. Let the dough rise for about half an hour under a clean kitchen towel and oh, do not forget to heat up the oven to 420 F or 250 C while your dough is resting. Bake it in the oven for about 7-8 minutes or until the buns look done. You may do whisk together a glaze while they cool:

The glaze is basically just
*A scoop of whey of choice (1/3 cup, 0,8 dl or 30 g)
*Cinnamon
*Sweetener
*A tiny pinch of xanthan gum

Glaze them and devour with a nice cup of tea!

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*Any type of fiber blend should work. I choose this one but try experimenting with perhaps oat bran if you’re not gluten free or something like vitafiber

Macros for one roll (without the glaze) out of 18:
Calories: 87
Fats: 1 g
Protein: 8 g
Carbs: 9 g (3 g fiber)

Macros with the glaze:
Calories: 92
Fats: 1 g
Protein: 9 g
Carbs: 9 g (3,3 g fiber)

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Berry bliss breakfast pie for 271 calories

Today I’ve managed to get out of bed and go for a run before breakfast. Well, it wasn’t the easiest thing in the world but I sure felt really great afterwards.. Even so great I’ve decided to make myself a healthy pie for breakfast. One of the best parts of adulthood is that you can decide to have dessert for breakfast (if it’s balanced enough which this pie is). You’ve might even feed this to your kids before school, no shame at all.

In addition, it was hearty, skinny and very easy. However, the baking time was a bit longer most of people would wan’t to wait in the morning (25 minutes) so I’ve recommend to do a huge batch of this in the evening and just reheat in the morning. I on the other hand had time to wait so I made a protein ice cream, took a shower and got dressed. Not bad for a wednesday morning, huh?

If you’re looking for more protein – add a sauce made of 1 T whey and some water just like I did for an additional of 4-5 g protein and only 20 calories.

1/2 cup or 1 dl rolled oats (40 g)
1 egg white (27 g)
1 1/2 T unsweetened applesauce (35 g)
5 strawberries (60 g)
20-30 blueberries (100 g)
1/2 tsp coconut flour (1 g)
1/4 cup or 0,5 dl unsweetened pistachio milk
A splash of water
1/4 tsp baking powder
Sweetener and cinnamon to taste
1 T Scitec whey strawberry white chocolate (or whatever brand you’ve got)

Preheat the oven to 180 C/355 F and put the berries in a ramekin. Blend all the other ingredients in a small bowl and pour the mixture over the berries. Slightly stir with a spoon and bake in the oven until edges start to brown (about 25 minutes)

Calories: 271
Fats: 4 g
Protein: 14,5 g
Carbs: 40 g