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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Decadent apple pie mud cake – 84 calories for a huge piece! Dairy, gluten and grain free!

Since I’m done with all the school stuff the following days will be spent on baking, cooking and baking again. I’m celebrating with a low calorie protein apple pie mud cake! It came out intense, decadent, moist, healthy and dairy, grain and gluten free.

4/5 (24 g or 2/3 dl) scoop whey
1/2 scoop (1/4 cup or 1/2 dl) (15 g) casein
1 tsp baking powder
1/2 tsp baking soda
Sweetener to taste
Cinnamon to taste
A pinch of salt
400 g white beans
4 eggs
1 small grated apple
1/2 cup or 1 dl (100 g) unsweetened applesauce
4 tsp (30 g) coconut oil

Pulse the beans in a food processor or blender, then add all the dry ingredients and melt the oil using a micro wave. Slowly add the oil, applesauce and then one egg at a time. Divide your batter in two silicone molds, garnish with cinnamon and the grated apple and bake at 350 F or 180 C until tooth pick comes out clean or for about 30-40 min. Do not over bake!

Out of 14 bites:
Calories: 84
Fats: 4 g
Protein: 6 g
Carbs: 5 g

Low calorie pina colada muffins – 59 cal and whopping 6 g of protein each!

How about some coconut pineapple protein muffins? This recipe for these pina colada cupcakes are my true pride and joy. They make me feel like I’m cheating yet they still are gluten free, low calorie and packed with tons of good stuff!

2 scoops (60 g) vanilla whey
1 T (7 g) coconut flour
55 g regular oats (a little bit more than 1/2 cup or 1,6 dl)
1 tsp baking soda
1 tsp baking powder
Powdered pineapple (optional)
Sweetener to taste
1/2 cup or 1 dl (100 g) low fat cottage cheese
5 g melted coconut oil
Coconut essence
4 (120 g) egg whites
120 g fresh or canned pineapple
5 grams coconut flakes
A pinch of salt
2 T (30 g) unsweetened applesauce

Blend all the dry ingredients (but save some coconut flakes for garnish) and then add all the wet ones except for the pineapple and the egg whites. Use a food processor or blender. Whisk the egg whites lightly in a separate bowl and gently fold them into the mixture. Finely dice the pineapple, cook it on medium temperature in a saucepan with some sweetener and set aside.
Divide your mixture into 13 muffin molds and garnish with the cooked pineapple and the coconut flakes. Don’t worry if they look smallish, they’ll raise in the oven. Bake those babies at 350 F/180 F until slightly brown on top or for about 13 minutes. Tadaaa!

This recipe makes 13 servings and one serving is:
Cal: 59
Fat: 1 g
Protein: 6 g
Carbs: 4 g