Dairy Free

Name: Flourless Keto Avocado Chocolate Brownies (Dairy-Free + Paleo + Gluten-Free)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 12
Ingredients: 3 eggs; 1/2 cup zero-calorie sweetener (I used Swerve. Swerve measures cup for cup like regular, table, refined sugar. If you use something like stevia, you will have to convert this serving into a much smaller allotment. ); 1/2 cup unsweetened cocoa powder (I prefer cacao powder); 1 1/2 cups ripe avocados (For me this was 1 1/2 avocados); 1/4 cup coconut oil; 1/4 cup natural almond butter (You can also use organic, natural peanut butter); 3/4 teaspoon baking soda; 1 teaspoon vanilla extract; cacao nibs, sugar-free chocolate chips, nuts (optional for sprinkled topping)

avocado brownies with milk on a brown cutting board

21 Apr 2018

Flourless Keto Avocado Chocolate Brownies (Dairy-Free + Paleo + Gluten-Free)

This post may contain affiliate links. Please read my full disclosure here.

Flourless Keto Avocado Chocolate Brownies (Dairy-Free + Paleo + Gluten-Free) is an easy recipe for low-carb brownies that are free of refined sugar. These brownies only have 3 grams of net carbs per serving! They are also loaded with monounsaturated fat.

Calories: 161 Fat: 14G Net Carbs: 3G Protein: 4G

I have been in love with my Brownie Bar Pan from Amazon! Are you looking to create beautiful brownies, that do not require any cutting? Click the link above!

cacao powder and cacao nibs

First things, first….I would encourage you not to scoff at the total fat listed in the macros above. This recipe is loaded with monounsaturated fat that is found within the avocado, coconut oil, and almonds (from the almond butter used). That is the good fat!

unsweetened almond butter

Summer is around the corner. I have been getting a lot of requests for keto recipes. I am also often asked for dessert recipes. I know a lot of you guys would like to be able to indulge in dessert while still keeping your waist tame and snatched! So here you go.

swerve organic zero calorie sweetener

I have been seeing a lot of dessert recipes using zucchini and avocado lately. I have even seen avocado cookies! Zucchini was very intriguing because I love it! I will probably come up with a zucchini bread recipe at some point. I decided to give avocado brownies a whirl.

uncooked avocado brownies in a pan

What I love about these brownies is the TEXTURE. Once you start to mix the batter you will see exactly what I mean. The batter is super gooey and results in the perfect inside brownie texture.

avocado brownies with milk on a brown cutting board

I also love that the brownies aren’t overpowered with chocolate. If you are a chocolate fanatic, no problem! Use a little more sugar-free chocolate chips.

avocado brownies with milk on a brown cutting board

Will these brownies taste like avocado? Not exactly. The avocado does a great job in the texture production area. No butter is used in this recipe, though I use coconut oil. Think of the avocado as the agent…..loaded with health benefits.

For the last few months I have heard a lot about Swerve Sweetener. Swerve is a zero-calorie sweetener with erythritol. I had to do some research about this. I had lumped erythritol into a bucket with the other sugar alcohols, but it actually appears to work differently. Erythritol is naturally found in some fruits and vegetables, and even some fermented food. Your body processes it a lot differently than other sugar alcohols. Bottom line, it’s a lot less gassy.

avocado brownies with milk on a brown cutting board

According to Swerve’s website, the product is non-glycemic, natural, diabetes friendly, easy to digest, measures like sugar, and TASTES LIKE SUGAR.

Those last two were the most important for me. I have been using stevia for years. I really like it, but sometimes I am overwhelmed with conversion calculations. And although (for me) the after-taste is slight, stevia does still have an after-taste.

avocado brownies with milk on a brown cutting board

Here is a link to the zero-calorie sweetener used in this recipe. I highly recommend it!

Pin this recipe for later here.

Flourless Keto Avocado Chocolate Brownies (Dairy-Free + Paleo + Gluten-Free)

Course Dessert

Prep Time 10 minutes

Cook Time 25 minutes

cooling 10 minutes

Total Time 35 minutes

Servings 12

Calories 161 kcal

Author Stay Snatched

Ingredients

3 eggs
1/2 cup zero-calorie sweetener I used Swerve. Swerve measures cup for cup like regular, table, refined sugar. If you use something like stevia, you will have to convert this serving into a much smaller allotment.
1/2 cup unsweetened cocoa powder I prefer cacao powder
1 1/2 cups ripe avocados For me this was 1 1/2 avocados
1/4 cup coconut oil
1/4 cup natural almond butter You can also use organic, natural peanut butter
3/4 teaspoon baking soda
1 teaspoon vanilla extract
cacao nibs, sugar-free chocolate chips, nuts optional for sprinkled topping

Instructions

Preheat oven to 350 degrees.
Spray brownie pan with cooking oil. If using a baking dish, use an 8 x 8 or 9 x 9 with parchment paper.
Add all of the ingredients to a blender.
Blend for 30-60 seconds until the batter is smooth. Depending on the type of blender or food processor you use, you may have to blend for about 20 seconds, open the blender, and stir the ingredients, and then blend for an additional 10 to seconds. The batter will be thick and smooth. Make sure to scrape down the sides.
Spoon the batter into the brownie pan or baking dish.
Flatten the batter with a knife or spoon. Sprinkle with any toppings. Sugar-free chocolate chips or nuts work well. I used cacao nibs.
Bake for 22 -25 minutes. Mine were ready around 23 minutes. You can use a toothpick to check if the brownies are done. Insert the toothpick in the middle of a brownie. Remove it and examine if the toothpick has any uncooked batter.
Cool for 10-15 minutes before removing the brownies from the pan.

19 Apr 2018

Easy, Healthy, and Baked Crunchy Sweet Potato Fries

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Easy, Healthy, and Baked Crunchy Sweet Potato Fries is a crispy, fries recipe with garlic, avocado aioli dipping sauce. This low-calorie side dish makes the perfect side dish or snack!

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I absolutely LOVE French fries, so it is time to tackle healthy sweet potato fries that are crispy and crunchy. I am a huge burger person, so naturally, I love fries as well. My favorites are the really thick, steak fries type. It can be hard to resist a craving for fries. Carbs are my weakness. Sweet potatoes are a great way to mildly reduce guilt. They have a lot less starch than regular potatoes and still taste great!

Calories: 94 Fat: 4G Net Carbs: 13G Protein: 1G

Healthy, Crispy Crunchy Sweet Potato Fries

I paired my Garlic Avocado Aioli with the fries. The combination was great! A paired dipping sauce really brings out the amazing quality of these fries.

Before placing the fries in the oven, I lightly brushed them with oil to help produce the perfect crunch.

The color of the spices becomes really bold while baking.

Healthy, Crispy Crunchy Sweet Potato Fries

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Tools and Ingredients to help with this recipe:

Bellemain Heavy Duty Aluminum Half Sheet Pan, 18″ x 13″ x 1″

Bertolli Extra Virgin Olive Oil

SWEET POTATOES FRESH PRODUCE FRUIT VEGETABLES PER POUND

Avocados, 6 Lbs California Hass

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Healthy Sweet Potato Fries

healthy, crispy, crunchy sweet potato fries

Course Appetizer, dinner, Side Dish

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6

Calories 94 kcal

Ingredients

2 large sweet potatoes peeled and cut lengthwise
1 1/2 tbsp corn starch
1 tbsp canola oil
1 tbsp olive oil
2 tsp paprika
2 tsp garlic powder
salt and pepper to taste

Instructions

Place the sliced sweet potatoes in a large bowl with cold water.
Allow the sweet potatoes to soak in the water for an hour.
Preheat oven 450 degrees.
As the oven preheats place a baking pan in the oven for 6-8 minutes so that it becomes warm.
Drain the water from the bowl with the sweet potatoes. Dry the sweet potatoes with paper towels.
Place the sweet potatoes in a Ziploc bag with the corn starch.
Seal the bag and shake to evenly coat the fries.
Remove the heated pan from the oven. Line the pan with parchment paper and lightly spray with cooking oil spray.
Spread the fries onto the pan and coat them with the oil and seasonings. Make sure the fries do not touch.
Bake for 15-20 minutes.
Test the fries with a fork. If they are tender, flip them using a spatula.
Bake for another 5-10 minutes, or until they are tender-crisp.
Turn the oven off and leave the oven door open.
Keep the fries in the oven for about 5 additional minutes.
Serve!

26 Dec 2017

Dairy-Free Gluten-Free Peanut Butter Dark Chocolate Chip Protein Cookies

Dairy-Free Paleo Peanut Butter Dark Chocolate Chip Protein Cookies? Yes, please! A couple of weeks ago I tested my recipe for Almond Butter Oatmeal Dark Chocolate Chip Protein Muffins. These were a pretty big hit for my site and among friends as well. I am still determined not to waste leftover food from recipes. The dark chocolate chips from that recipe came in handy while brainstorming ideas for these cookies. I also used coconut sugar for this recipe. I have not used this sugar since I made my Strawberry Greek Yogurt Bites. EEEK! I do not want to admit how long ago I made those. Hint, I made the bites, and celebrated the Chiefs first season home-game win last fall, immediately after.

Calories: 183 Fat: 10G Net Carbs: 14G Protein: 9G

It is very important to use NATURAL peanut butter if you would like the recipe to remain healthy. Regular peanut butter typically has added sugar and salt. I look for peanut butter that has one ingredient, PEANUTS.

I opted for coconut sugar vs regular sugar because organic palm coconut sugar is 3-5% fructose. Regular table sugar is 70-70% fructose. We see reports all of the time on how unhealthy fructose can be. I always opt to lower my intake, when possible.

peanut butter dark chocolate chip protein cookies

I dipped the cookies in almond milk. Sooooo yummy!
peanut butter dark chocolate chip protein cookies

Peanut Butter Protein Cookies with Dark Chocolate

Quick and easy peanut butter dark chocolate chip protein cookies

Course Breakfast, Dessert, Snack

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 12

Calories 183 kcal

Author Stay Snatched

Ingredients

1 egg
1 egg white
2/3 cup coconut sugar
1 cup natural peanut butter
handful of dark chocolate chips about 16
2 scoops protein powder use gluten-free for GF option

Instructions

Preheat oven to 350 degrees.
Line a cookie sheet with parchment paper.
Combine all of the ingredients in a mixing bowl. Stir.
Continue to stir until fully combined.
If the cookie dough appears dry, add a small amount of water.
If the cookie dough appears too watery, add in a little more protein powder.
Dab your hands with a splash of water.
Scoop about two spoonfuls of dough onto your hands. Create small balls with the dough.
Flatten the ball in your hands.
Place on the lined cookie sheet.
Use a fork and create criss cross marks on each of the cookies.
Bake for 10-12 minutes. (Mine were ready right at 10 minutes)
Allow to cool.
Serve!

27 Nov 2017

Dairy-Free Gluten-Free Lemon Blueberry Protein Muffins

Dairy-free lemon blueberry protein muffins are a quick and easy approach to increased protein consumption. For this recipe, I opted to use a plant-based protein vs. using whey protein. All of the other ingredients exclude dairy, so using plant-based protein helped to keep the entire recipe dairy free.

I’ve made blueberry protein muffins in the past. They were ok, but not great. Adding lemon extract to the recipe gave it a lot of zest! These muffins are incredible. They are very easy for meal prep use. I packed a couple in a Ziplock bag and stored them in my refrigerator for the week. Each morning I would grab a bag and go.

Calories: 260 Fat: 10G Net Carbs: 4G Protein: 12G

lemon blueberry protein muffins

Dairy Free Lemon Blueberry Protein Muffins

Dairy-Free Gluten-Free Lemon Blueberry Protein Muffins

Dairy-Free Gluten-Free Lemon Blueberry Protein Muffins that are moist, filled with fresh blueberries, and protein. Makes the perfect breakfast or snack.

Course Breakfast, Snack

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 6

Calories 260 kcal

Author Stay Snatched

Ingredients

1 scoop vanilla protein powder
1 teaspoon gluten-free baking powder
½ teaspoon kosher salt
1 teaspoon lemon extract
1 cup almond flour
1/8 cup coconut flour
3 large eggs
1/3 cup blueberries
¼ cup coconut oil
3 teaspoons zero calorie sweetener Stevia

Instructions

Preheat oven to 375 degrees.
Combine all of the dry ingredients (protein powder, baking powder, salt, almond flour, coconut flour, and Stevia) in a medium bowl. Mix well.
Combine the eggs, coconut oil and lemon extract in a small bowl. Wisk well.
Add the egg mixture to the flour mixture and mix thoroughly.
Slowly add in the blueberries, reserving a few blueberries to top each muffin.
Spray a muffin pan with cooking spray.
Fill each muffin cup ¾ full and top with 1-2 blueberries in each.
Bake muffins for 15-17 minutes or until golden brown.
Allow the muffins to cook for 5-10 minutes before removing.

27 Nov 2017

Dairy-Free Peanut Butter Energy Protein Balls

Dairy-Free Peanut Butter Protein Energy Balls are one of my new favorites for breakfast and snacks. Over the years I’ve tried a lot of protein bars, cookies, etc. I have a few favorites, but I still believe prepping my own is the best way to go. It allows me to have control over the ingredients and the macros. Store bought bars are usually loaded with a ton of added sugar. It can sometimes also be difficult to find alternatives that are free of dairy.

Note: Use plant-based protein vs whey if you would like a dairy-free alternative.

Calories: 159 Fat: 5G Net Carbs: 7G Protein: 22G

peanut butter energy protein bars 1

I’m a huge fan of the Quest Peanut Butter Protein Powder. It works great for cooking. These balls are perfect for meal prep. I pack them in small Ziploc bags and grab a couple for a work each day. This is also a no-bake recipe which is a major win for me. This helps cut down on prep time and perfect for summer. I usually hate when I have to use my oven in the summer.

Peanut Butter Protein Balls

This is a very quick and easy recipe. It works well for me to prep these protein balls late on Sunday nights. It only takes a small amount of time. I then place them in the fridge overnight.

peanut butter energy protein bars

Dairy-Free Peanut Butter Energy Protein Balls

Dairy-Free Peanut Butter Energy Protein Balls are a quick and easy vegan recipe with fuel for energy. This recipe is no-bake and perfect for meal prep.

Course Breakfast, Snack

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6

Calories 159 kcal

Author Stay Snatched

Ingredients

½ cup natural peanut butter
½ cup rolled oats
½ cup Quest Peanut Butter protein powder
2 tablespoons honey

Instructions

Combine all of the ingredients in a medium bowl. Stir until fully combined.
Use the mixture to form 6 balls.
Refrigerate for 30 minutes. Serve.

26 Feb 2017

Sheet Pan Balsamic Vinegar Salmon

A balsamic vinegar salmon sheet pan is the perfect remedy for a busy lifestyle. This dish makes the perfect weeknight dinner because it takes less than 30 minutes to whip up. This recipe also works great for meal prep because it takes little to no effort to throw everything together, and then move onto prepping the next dish. I typically prep 2-3 recipes each weekend so that I have meals for lunch and dinner each day of the following week. If I am feeling really ambitious, I will prep breakfast for the week, too.

Calories: 225 Fat: 5G Net Carbs: 11G Protein: 30.5G

OXO Good Grips Adjustable Handheld Mandoline Slicer

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Mueller Austria V-Pro 5 Blade Adjustable Mandoline Slicer – White/Grey

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low carb balsamic salmon sheet pan

I am pretty obsessed with McCormick’s Grill Mate products. I use their seasonings in just about every dish. The salmon, chicken, and steak rubs have so much flavor! The BBQ seasoning is incredible. I use it often on dishes that are not grilled, as I did here.

low carb balsamic salmon sheet pan

VEGGIES, VEGGIES, and more VEGGIES. Summer is on the rise. Low-carb recipes definitely help support waist-line goals for summer. HOWEVER, I still encourage everyone to follow my motto! Make health and fitness a priority every day of the year instead of focusing on one season. When you STAY ready, you never have to GET ready. That is truly an incredible feeling.

low carb balsamic salmon sheet pan

balsamic salmon sheet pan

Balsamic Vinegar Salmon Sheet Pan

Quick and easy healthy, balsamic sheet pan packed with lots of flavor and veggies

Course dinner, lunch

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 4

Calories 225 kcal

Ingredients

20 oz skinless salmon, cut into 4 pieces
1 pound asparagus
2 cups zucchini sliced
1/2 red bell pepper sliced
1/2 yellow pepper sliced
3 garlic cloves chopped
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tsp rosemary dried
1 tsp parsley chopped
1 tsp McCormick's Grill Mates BBQ Seasoning
McCormick's Grill Mates Salmon Rub (or Chicken Seasoning, salt, and pepper to taste
1 tsp paprika

Instructions

Preheat oven to 425 degrees.
Add the olive oil and 1 tablespoon of the balsamic vinegar to both sides of the salmon with a cooking brush.
Season the fish with the seasonings. Sprinkle paprika over the top.
Add the vegetables to a large bowl. Add the remaining 1 tablespoon of balsamic vinegar and salt and pepper (to taste) to the bowl. Toss to fully coat the veggies.
Line a baking sheet with parchment paper and add the salmon and veggies. Cover with another piece of parchment paper.
Bake for 10 minutes. Remove the parchment paper and bake for another 5 minutes.
Allow the salmon and veggies to cool. Serve!

23 Oct 2016

Sweet Potato Protein Muffins (Dairy Free)

These moist sweet potato protein muffins are great for meal prep! I made this batch on a Sunday afternoon. Using 6 small Ziploc bags, I stored 2 muffins in each. I placed them all in my refrigerator, making it easy to grab a couple for work each morning.

If you want a dairy-free option be sure to use plant-based protein vs whey protein.

Macros:

Calories: 137 Fat: 7G Net Carbs: 6G Protein: 10G

321

323

322

Sweet Potato Protein Muffins (Dairy Free)

delicious, moist sweet potato muffins, packed with protein and dairy-free

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 12

Ingredients

2 sweet potatoes sliced and mashed
1/2 cup coconut flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon all-spice seasoning
1 teaspoon vanilla extract
2 scoops vanilla protein powder
6 egg whites
1 teaspoon cinnamon ground
1/3 cup coconut oil
pinch of salt

Instructions

Preheat oven to 350 degrees.
Using a knife poke a few small holes in the sweet potatoes.
Place in microwave for 7-8 minutes.
Combine the dry ingredients in a bowl.
Add the sweet potatoes to a mixing bowl. Using a potato masher, mash for a few seconds. Use a power mixer on low speed to complete mash the sweet potatoes.
Add remaining wet ingredients and stir until mixed.
Combine the wet and dry ingredients and place the mixture in muffin tins and bake for 20 minutes.

23 Oct 2016

Dairy Gluten Free Protein Donuts with Sprinkles

The push for protein, protein, and more protein calls for dairy gluten free protein donuts. Everyone is always on a journey to incorporate more protein into their diets. I’m always looking for a quick, yet tasty way to meet my protein goals. These protein donuts are just the trick! These also make a great dessert option.

Calories: 87 Fat: 3G Net Carbs: 3G Protein: 10G

Wilton Nonstick 6-Cavity Donut Pan

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protein donut with frosting and sprinkles on a white plate

This recipe was inspired by a close friend of mine. She recently learned that her body does not process dairy products. She has had to give up dairy completely. There has been a lot of trial and error throughout this process. Luckily, we currently live in a time in which dairy-free, gluten-free, vegan, etc. have become large trends in terms of lifestyle choice. This has resulted in a push for more brands to provide products that meet these criteria.

protein donut mix in a donut maker pan

6 finished protein donuts in a donut pan

one finished protein donut

At this point in my life, it is not my choice to give up dairy completely. However, it is important to me I understand any risks associated with excess dairy consumption. I personally consume almond milk the majority of the time, but I love cheese and yogurt. Most of the cows used in farming are actually pregnant cows.

According to WebMD, the hormones, such as progesterone and insulin growth factors, make their way into the milk. When the milk is consumed, it leads to increased levels of inflammation, skin breakdown, aging, and acne in many people. Cutting out dairy could help prevent these items. I hear this story all of the time from my esthetician friends. I am trying to do better!
dairy gluten free protein donuts

dairy gluten free protein donuts

Items that will assist with this recipe:

Vega Protein & Greens Plant Based Protein Powder, Vanilla, 1.68 lb (25 Servings)

Viva Naturals Organic Non-GMO and Gluten-Free Coconut Flour, 4 Pound

Wilton Nonstick 6-Cavity Donut Pan

Protein Donuts (Dairy Free)

protein rich donuts made with coconut flour and applesauce topped with frosting and sprinkles

Course Breakfast, Dessert, Snack

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 6

Calories 87 kcal

Ingredients

1/3 cup coconut flour
1 scoop protein powder plant based for dairy-free
½ cup unsweetened almond milk
2 tablespoons Stevia or low calorie sweetener
2 egg whites
1 medium egg
2 tablespoons unsweetened applesauce
1 teaspoon vanilla extract
2 teaspoon baking powder gluten-free
Pinch of salt

Icing

¾ scoop protein powder
1/3 cup unsweetened almond milk
sprinkles

Instructions

Preheat oven to 325 degrees.
Spray a donut pan with cooking spray.
Whisk the egg and egg whites together. Add the almond milk, apple sauce, vanilla extract, and stir.
In a separate bowl, mix the dry ingredients, then add to the wet ingredients.
Spoon the batter into the donut molds. Bake for 23-25 minutes.

Icing

Mix the protein powder and almond milk and stir until the mixture becomes thick. Add more powder or almond milk if needed.
Spread the icing over the donuts and top with sprinkles.

23 Oct 2016

Italian Almond Crusted Salmon

I’m always on the hunt for low-carb recipes. Healthy Italian almond crusted salmon works perfectly. I love salmon because it is high in protein. Salmon can get boring fast! This recipe creates flaky salmon with a crunch. The Italian seasoning is the perfect compliment. It adds a lot of flavor. At the last minute, I decided to sprinkle a little bit of Parmesan cheese on top. If you prefer a dairy-free or paleo option, omit the cheese.

Calories: 249 Fat: 17G Net Carbs: 1G Protein: 20G

Healthy Italian Almond Crusted Salmon

I typically meal prep on Sundays, sometimes Saturdays. I set up a mini-workstation here while catching afternoon football.

Healthy Italian Almond Crusted Salmon

Italian Almond Crusted Salmon

low-carb Italian Almond Crusted salmon packed with protein

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 4

Ingredients

1 pound Atlantic salmon sliced into portions
2 egg whites whisked
1/2 cup Trader Joe's Just Almond Meal
1 tablespoon Parmesan cheese shredded
Italian Seasoning paprika, salt, and pepper to taste

Instructions

Preheat oven to 425 degrees.
Add the egg whites to a bowl.
In a separate bowl add the almond meal and seasonings.
Coat the salmon with the egg whites. Then coat the salmon with the seasoned almond meal mixture.
Sprinkle Parmesan cheese over each portion.
Line a baking sheet with parchment paper and add the salmon. Cover with another piece of parchment paper.
Bake for 10 minutes. Remove the parchment paper and bake for another 5 minutes.
Allow the salmon to cool and serve.

19 Oct 2016

Almond Butter Toast

I eat toast with natural peanut butter and honey quite often. I love to mix up all of my meals so I don’t get burned out on eating the same thing. I ate peanut butter and banana sandwiches often as a kid. I decided to bring that concept to toast. Thanks to Trader Joe’s I swapped out the peanut butter for almond butter. I also added chia seeds. Chia seeds are great because they are high in fiber and Omega 3s, which have many proven health benefits.

Calories: 246 Fat: 10G Net Carbs: 27G Protein: 9.5G

almond butter 2