French Toast Wraps | THM: S

We love using low-carb wraps for quesadillas (check out these Pizza Quesadillas and Steak & Cheese Quesadillas for our two favorite versions!), but according to our kids, these French Toast Wraps are the best use of them ever

A quick and easy breakfast or dessert, these French Toast wraps are made by dredging low-carb Mission wraps in a mixture made from egg, nut milk, cinnamon, and vanilla extract, and then fried in butter on both sides until golden brown. The result is a mouth-watering, crepe-like wrap that’s easy to flip and fold without sticking to the pan or breaking!  

Since only one low-carb wrap can be enjoyed in an S meal without crossing Fuels, I recommend going nuts with the filling! A cup of raspberries or strawberries, whipped cream, melted chocolate, and/or sugar-free maple syrup (Nature’s Hollow is Trim Healthy Mama approved), turns a single French Toast Wrap into a very filling breakfast or dessert!

Normally, I don’t use “special ingredients” in my recipes, but low-carb Mission Wraps are my exception to this rule, especially during this busy season of our lives with a baby and homeschooling 6 kids. If you’re not a Purist and don’t eat them too often (once a week is fine), I think it’s totally worth buying them in bulk online and storing in the freezer! Even though they’re considered a “Frankenfood,” because they contain some off-plan ingredients,  they fit within the carb limit for S meals.  

Low Carb Mission Wraps

Yield: 2 servings

French Toast Wraps | THM: S

French Toast Wraps | THM: S

A quick and easy breakfast or dessert, these French Toast wraps are made by dredging low-carb Mission wraps in a mixture made from egg, nut milk, cinnamon, and vanilla extract, and then fried in butter on both sides until golden brown. The result is a mouth-watering, crepe-like wrap that’s easy to flip and fold without sticking to the pan or breaking!

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 2 low carb wraps
  • 1 egg
  • 1/4 cup unsweetened almond or cashew milk
  • 1 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 2 teaspoons butter
  • Optional filling:
  • whipped cream
  • strawberries
  • melted 85% dark chocolate
  • sugar-free maple syrup
  • low-carb Confectioner's sugar (Swerve)

Instructions

  1. In a shallow bowl, whisk together egg, nut milk, and cinnamon.
  2. Melt butter in a frying pan over medium heat. Dip each wrap into the egg mixture to coat, and fry, one at a time, in melted butter, turning once until golden brown on both sides.
  3. Fill with whipped cream, berries, sugar-free maple syrup, and dust with Swerve confectioner's sugar, or melted 85% dark chocolate, if you like.

Banana Muffin In A Mug | THM: E, GF

I never imagined my favorite Muffin In A Mug recipe would be an E! Normally, I gravitate towards rich and buttery S Muffin In A Mug recipes, but this Banana Muffin In A Mug is so moist and flavorful, I can hardly believe it has no fat source! 

Unlike many low-fat E recipes, this one is not chewy or dense. It’s light, sweet and cake-y – more of a banana cake than a banana muffin. You know those Banana Sheet Cake recipes with cream cheese frosting? That’s what this Banana Muffin In A Mug is like! Dessert in a mug!

This Banana Muffin In A Mug doesn’t require any special ingredients to make, and is a very frugal Trim Healthy Mama recipe. The sweetness from a quarter of a very ripe banana cuts down on the need for much more sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount, or Super Sweet in a quarter of the amount), and the oat flour can easily be made by simply grinding up oatmeal into a powder using your blender. 

Add an egg white for more protein and rise, unsweetened nut milk for moisture, some flavorings like vanilla extract, cinnamon, and mineral salt, and you’ve got the makings of a wonderfully sweet, single-serve THM E breakfast, snack, or dessert!

I have not tried baking this Banana Muffin In A Mug in the oven yet, but if you don’t have a microwave, you should be able to bake this (and most other Muffin in a Mug recipes!) at 350 F for a 10-15 minutes, using a toothpick to check for doneness. 

Since there’s no fat source in this Banana Muffin In A Mug, you have room to add a teaspoon (or 5 grams) of butter, peanut butter, nuts, or sugar-free chocolate chips if you like that in your Banana Muffins.  

Yield: 1 serving

Banana Muffin In A Mug | THM: E, GF

Banana Muffin In A Mug | THM: E, GF

This Banana Muffin In A Mug is the yummiest THM E muffin ever! It's tender, moist and sweet like a regular banana muffin, but in a convenient single serve size, and made without any special ingredients.

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 tbsp mashed banana
  • 1 egg white
  • 1 tbsp unsweetened cashew or almond milk
  • 3 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of mineral salt

Instructions

  1. Whisk together mashed banana, egg white, and nut milk in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through.

Notes

Since there's no added fat to the recipe, you have room to add a teaspoon of butter to this recipe, if you like!

In search of other great E Muffin In A Mug recipe? Check these two out:

Carrot Muffin In A Mug (E)

Apple Cake In A Mug (E)

Chicken Bacon Ranch Salad | THM: S, Keto, GF

Chicken Bacon Ranch Salad is my new favorite way to fill a lettuce wrap! Paired with thinly sliced fresh tomato and mustard, this deliciously high-flavor, high-protein chicken salad makes a wonderful, easy low-carb lunch! 

A THM S, this Chicken Bacon Ranch Salad is also gluten-free and Keto compatible. 

I promised my favorite way to use the Pickle Juice Ranch Dressing I shared earlier this week…welp, this Chicken Bacon Ranch Salad is it!

You need 1 cup of it in this recipe, but if you prefer Rohnda’s Ranch Dressing, that works just as well here! It all depends on whether you want to keep your grams of fat in check (Pickle Juice Ranch Dressing is lighter, as far as calories go). 

Counting the Pickle Juice Ranch Dressing as 1 ingredient, this Chicken Bacon Ranch Salad only contains 5 of them!

  • Cooked chicken (breasts or thighs, it doesn’t matter)
  • Pickle Juice Ranch Dressing
  • Cooked and crumbled bacon
  • Grated cheddar
  • Freshly snipped chives 

Mix it altogether in a bowl and you’re done! 

I love this chicken salad in a lettuce wrap for the “crunch” and freshness factor, and it’s a great way to get in your greens. Or, if you want a more portable lunch, you can also fill a low-carb wrap (Mission wraps are my favorite brand!) with this Chicken Bacon Ranch Salad and enjoy it that way. 

Yield: 5 cups

Chicken Bacon Ranch Salad | THM: S, Keto, GF

Chicken Bacon Ranch Salad | THM: S, Keto, GF

Chicken Bacon Ranch Salad is my new favorite way to fill a lettuce wrap! Paired with thinly sliced fresh tomato and mustard, this deliciously high-flavor, high-protein chicken salad makes a wonderful, easy low-carb lunch! A THM S, this Chicken Bacon Ranch Salad is also gluten-free and Keto compatible. 

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 4 cups cooked and cubed chicken
  • 1 cup Pickle Juice Ranch Dressing (or other on-plan ranch dressing)
  • 1 cup bacon crumbles
  • 1/2 cup grated cheddar
  • 1 tbsp freshly snipped chives

Instructions

  1. Add all ingredients to a bowl and stir to combine. Stir in an airtight container in the fridge for up to 3 days. Serve in lettuce wraps.

Pickle Juice Ranch Dressing | THM: FP

There’s Ranch Dressing, and then there’s pickle juice Ranch Dressing! This wonder ingredient does so much more than provide amazing flavor to North America’s favorite salad dressing:

  • it takes the yogurtiness out of the high-protein, low-fat dressing
  • it thins out an otherwise thick dressing and makes this recipe a Fuel Pull
  • it increases the amount of probiotics in the dressing if you use the juice from lacto fremented pickles like Bubbies
  • it makes use of the pickle juice left over in a jar that not everybody loves drinking straight up

Since there are only 1.7 grams of fat in two tablespoons of this Pickle Juice Ranch Dressing, you can have a 1/4 cup of dressing on a salad and still be under your 5 grams of fat limit for E and FP meals!

There’s no reason for your low-fat salads and sandwiches to be low in moisture and flavor…Pickle Juice Ranch Dressing easily fixes that problem.

Making this Pickle Juice Ranch Dressing could not be any easier. It’s just a matter of dumping a few everyday ingredients into the blender and blending until it’s smooth. Boom. Done. 

All you need to whip it up:

Pickle Juice Ranch Dressing keeps well in the fridge for a long time in a sealed jar or airtight container. Just give it a good shake or stir before using.

My favorite way to use it? In this Chicken Bacon Ranch Salad

Yield: 12 servings | 1.5 cups of dressing

Pickle Juice Ranch Dressing | THM: FP

Pickle Juice Ranch Dressing | THM: FP

Pickle juice makes this Ranch dressing extra special! It keeps the dressing low in fat, adds loads of flavor, and increases the number of probiotics! 1.7 grams of fat in 2 tablespoons of dressing allows you to amply coat your salad with flavor in both E and FP settings! Feel free to use 1/4 cup of dressing in both E and FP settings if you have no other source of fat in your meal.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 3/4 cup 0% Greek yogurt
  • 1/4 cup mayo
  • 1/3 cup dill pickle juice (use Lacto fermented pickles for probiotic benefits!)
  • 1 tbsp dried parsley
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • 1/2 tsp mineral salt
  • 1/4 tsp ground black pepper

Instructions

  1. Add all ingredients to the blender and blend until smooth, stopping to scrape sides of the blender if necessary.
  2. Dressing keeps well in the fridge for several days in an airtight container. Shake before use.

Nutrition Information:

Serving Size:

Serving Size: 2 tbsp

Amount Per Serving: Total Fat: 1.7g

Carrot Muffin In A Mug | THM: E

Last week my friend Rachel (Certified THM Coach at Fueling Your Trim…she has my personal recommendation if you’re looking for a coach!) challenged me to make a new E Muffin In A Mug because she enjoyed the Apple Cake In A Mug so much! So this Carrot Muffin In A Mug recipe is dedicated to her. 🙂

Apple Cake In A Mug (E)

Bursting with the warming spices of traditional carrot cake, this Carrot Muffin In A Mug only takes 3 minutes to make and doesn’t require any special ingredients! It’s a deliciously easy way to energize your body with healthy, complex carbohydrates for breakfast or as a mid-day snack. 

All you need to make it:

Since there’s no added fat whatsoever in this Carrot Muffin In A Mug, you have room to include 5 grams of fat (or approximately 1 teaspoon) from another source like chopped walnuts or butter and still stay in E mode!

If you like raisins (I don’t!), a few of them sprinkled into the batter works well here because this Carrot Muffin In A Mug is already an E. 

Nature’s Hollow Sugar-free Maple Syrup

I don’t find it necessary, but if you’re looking to add more sweetness and a little maple flavor, a drizzle of sugar-free maple syrup (Nature’s Hollow is a plan-approved brand) on top is a real treat! 

This Carrot Muffin In A Mug is very moist. It takes a minute and half to cook it all the way through in my microwave, but that time may vary a bit in yours. It’s hard to overcook and dry it out though, so don’t be worried about adding more time to the cooking process if you notice the top is still uncooked. 

Yield: 1 serving

Carrot Muffin In A Mug | THM: E

Carrot Muffin In A Mug | THM: E

This Carrot Muffin In A Mug is a quick and delicious way to enjoy a THM E snack! It takes just minutes to make, and has a wonderful cake-like texture.

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 tbsp unsweetened almond or cashew milk
  • 1 egg white
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp vanilla extract
  • 1/8 tsp molasses
  • 1/4 tsp cinnamon
  • pinch of mineral salt
  • pinch of nutmeg
  • pinch of cloves
  • 1/4 tsp baking powder
  • 3 tbsp oat flour
  • 2 tbsp grated carrot

Instructions

  1. Whisk nut milk, egg white, sweetener, and vanilla together in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through. Serve with sugar-free syrup, if desired.
  2. Optional: serve with 1 tsp of additional fat from either butter or chopped walnuts.

Notes

Since there is no added fat in this recipe, you have room to add a teaspoon of butter or chopped walnuts to this muffin in a mug, if you desire.

If you like raisins in carrot muffins, you can add a few to the batter before cooking.

Gentle Sweet may be used instead of xylitol in half the amount, or Super Sweet in a quarter of the amount.

Quick & Easy Pizza Quesadillas | THM: S, Low-Carb

Ooooh boy. I can’t even think of the right words to describe how amazing these Pizza Quesadillas are. They are as tasty as they are easy! 

I don’t often use low-carb wraps (Mission wraps are my favorite!) because I can’t find them locally here, but when I do indulge in this “personal choice Frankenfood,” (meaning, it has some off-plan ingredients, but still fits within the carb limit for a THM S meal), this is most definitely one of my favorite ways to enjoy them! 

With just 6 net carbs per wrap, you can enjoy 2 Pizza Quesadillas in a serving!

 

This Pizza Quesadilla recipe yields 8 quesadillas, or 4 servings of 2 quesadillas each.

My hubby loves these things too, as do our kids. And who wouldn’t? 

Each quesadilla is stuffed with a meat lover’s combo of mozzarella, cheddar, pepperoni, ham, and bacon crumbles.

Before baking, the tops are brushed with a mixture of melted butter, garlic powder, oregano, parsley, and Parmesan cheese. In addition to giving the tops of these Pizza Quesadillas a garlic bread flavor, the melted butter also makes the wrap flake up into a sort of crispy pastry. 

Paired with a sugar-free Marinara (Costco has a great one!) or pizza sauce for dipping, these Pizza Quesadillas make a quick appetizer, snack, lunch, or dinner that appeals to both adults and kids alike. 

They can be baked ahead of time and reheated in the toaster or microwave.

To increase the health factor of these pizza quesadillas, feel free to add whatever veggies you like to this meat lover-based filling. Green peppers, red onion, mushrooms…they’d all be great additions!

Just stay away from adding pineapple to these because:

  1. Pineapple does not belong on pizza (*runs and hides*)
  2. Pineapple is an E fruit and would turn these pizza quesadillas into Crossovers

Enjoy!

Yield: 4 servings

Quick & Easy Pizza Quesadillas | THM: S, Low-Carb

Quick & Easy Pizza Quesadillas | THM: S, Low-Carb

Stuffed with pizza toppings and topped with buttery garlic bread flavor, dipped in sugar-free Marinara, these low-carb pizza quesadillas are guaranteed to be a hit with the whioe family! A THM S.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 4 low carb wraps
  • 1 cup grated mozzarella
  • 24 pepperoni slices
  • 4 slices deli ham
  • 1 cup grated cheddar
  • 1/4 cup cooked and crumbled bacon
  • Optional: finely chopped green pepper, red onion, or mushrooms
  • 2 tbsp butter
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • 1/2 tsp dried parsley flakes
  • 1 tsp grated Parmesan
  • 1/2 cup sugar-free Marinara or pizza sauce

Instructions

  1. Preheat oven to 400 F. Divide and layer mozzarella, pepperoni, ham, cheddar, bacon crumbles, and any veggies evenly on two wraps. Top each wrap with the second wrap.
  2. Melt butter in a small bowl. Stir in garlic powder, oregano, parsley, and Parmesan. Spoon and brush onto the top of each wrap, dividing evenly. Place on the cookie sheet(s) and bake for 10 minutes, or until cheese is melted and the top is crispy. Cut each wrap "sandwich" in quarters.
  3. Warm-up Marinara or pizza sauce in a small saucepan or microwave. Serve with quesadillas for a dipping sauce.

I would be remiss not to direct your attention to our other favorite way to use low-carb warps. My hubby loves these Steak and Cheese Quesadillas! They are just as simple to make as the pizza ones.

Quick & Easy Steak And Cheese Quesadillas (S)

Low Carb Strawberry Cheesecake | THM: S, Keto, GF

One of my favorite things to do is to create super simple, healthy recipes without special ingredients that fool everyone into thinking they’re an unhealthy, time consuming labor of love. This Low Carb Strawberry Cheesecake is one such trick!

A lovely pink hue, this beautiful dessert is made with a simple, chocolate crumb crust, a high-protein, no-bake filling that’s made almost entirely in the blender, and an effective garnish made from whipped cream, fresh strawberries, and a melted chocolate bar. (I used an 85% dark Lindt Chocolate bar for this, but you could also melt down 1/2 a cup of Lily’s or Trim Healthy Mama Chocolate Chips!)

This Low Carb Strawberry Cheesecake doesn’t contain any special ingredients. All you’ll need is:

Please don’t let the gelatin bit scare you off from making this dessert! For some reason, gelatin appears to be a daunting ingredient, but it’s used super simply in this low recipe, and does a lovely job of setting the filling into smooth cheesecake texture.

All you have to do is sprinkle the gelatin over cold water in a saucepan (this is called “blooming,” and keeps the gelatin from developing rubbery clumps in your filling), let it sit for one minute, then turn the burner on low heat and stir to dissolve it completely. Add to your filling, set in the fridge, and boom! …you have a beautifully set, no-bake, low carb strawberry cheesecake!

Unless it’s a single-serve recipe, I always ask my hubby and our kids to taste test my experiments, and this low-carb strawberry cheesecake is one they could not get enough of!

“Can I lick off the spatula?”

“I call the blender!”

“If he gets the spatula, can I have another slice?”

Hope you enjoy it as much as we did! 

Yield: 12 servings

Low Carb Strawberry Cheesecake | THM: S, Keto, GF

Low Carb Strawberry Cheesecake | THM: S, Keto, GF

This beautiful pink, low-carb Strawberry Cheesecake couldn't possibly be easier to make! It's gluten-free, high in protein, and doesn't require any special ingredients. A THM S, Keto.

Prep Time 20 minutes
Cook Time 15 minutes
Additional Time 2 hours 25 minutes
Total Time 3 hours

Ingredients

  • CRUST:
  • 1/4 cup butter, melted
  • 3 tbsp xylitol (OR use Gentle Sweet in half the amount)
  • 1 1/4 cup almond flour
  • 2 tbsp cocoa powder
  • FILLING:
  • 2 packets unflavored Knox gelatin
  • 1/2 cup cold water
  • 2 cups frozen sliced strawberries, thawed
  • 1 cup cottage cheese (I used 1 %)
  • 1/2 cup xylitol (OR use Gentle Sweet in half the amount)
  • 2 8oz pkg cream cheese, softened
  • GARNISH:
  • 1/2 cup whipping cream
  • 1 tbsp xylitol
  • fresh strawberries
  • 1 3.5oz bar 85% Lindt chocolate (or Lily's)

Instructions

  1. Preheat oven to 350 F.
  2. To make the crust, melt butter, xylitol, and mineral salt together in a medium saucepan until sweetener is dissolved. Remove from heat. Stir in almond flour and cocoa powder. Press into a 9" springform pan. Bake for 12 minutes. Cool.
  3. To make the filling, pour cold water in a small saucepan and sprinkle gelatin on top. Let it sit for one minute to soften. Over low heat, dissolve gelatin in water, stirring often. (Water will look like normal water when gelatin has been dissolved).
  4. Puree strawberries in a blender until smooth. Add in cottage cheese, xylitol, cream cheese, and dissolved gelatin. Blend until filling is light pink and smooth. Spread filling over crust. Refrigerate for 2 hours to set. Remove springform before garnishing.
  5. To make the garnish, melt chocolate on lowest heat in a saucepan. Spoon over the edges of cheesecake to create a drip effect. Beat whipping cream and xylitol together until stiff. Fill the piping bag with whipped cream, and pipe rosettes on top of cheesecake. Decorate with fresh strawberries.

Notes

Gentle Sweet can be used in place of xylitol in half the amount, or Super Sweet in a quarter of the amount.

4 1/2 teaspoons of Just Gelatin or Great Lakes gelatin may be used in place of the Knox gelatin.

Trim Healthy Mama’s BIG Valentine’s Day SALE! Feb 5!

To celebrate Valentine’s Day, Serene and Pearl are slashing prices on their most well-loved Trim Healthy Mama products on February 5th ONLY! It’s such a great privilege and blessing for God’s people to care for the temple of the Holy Spirit (1 Corinthians 6:19), and a sale like this makes it even more affordable to do so! 

We are thrilled to be able to collaborate with Trim Healthy Mama by creating recipes and promoting their products as an affiliate! When you purchase through the links below (or anywhere else on this on this website!), we receive a small commission at no extra cost to you. This helps us pay for the hosting and maintenance of this site, and allows me to keep creating THM-friendly recipes for free! 

Thank you in advance for your support! We truly appreciate it!

 

FEMININE BALANCE: reg $42.99/sale $39.99


THM BUTTERFLY BAR 5-PACKS (milk & dark): reg $10.99/sale $6.99 


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SUPER SWEET 16oz: reg $9.99/sale $7.99


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GENTLE SWEET XYLITOL FREE: reg $9.99/sale $7.99


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STEVIA 4oz: reg $37.99/sale $33.99


ERYTHRITOL: reg $8.99/sale $7.99


XYLITOL: reg $8.99/sale $7.99

Chicken And Wild Rice Soup | THM: E, DF, GF

If you struggle with E meals, this Chicken and Wild Rice Soup is a deliciously easy way to get one in every day! Like oatmeal for breakfast, it’s an easy-peasy way of ensuring your body gets enough healthy, complex carbohydrates without compromising on heartiness or flavor. 

My friend Meagan inspired me to create this soup. More than once she has raved about the Creamy Chicken and Wild Rice soup in the Trim Healthy Mama Cookbook, but since my copy of the cookbook is almost always on loan to someone, I used what I had in the fridge to come up with another version!

This one has no special ingredients. You can even leave out the xanthan gum if you like, but it makes the broth a bit thicker (especially after it has sat a night in the fridge) and makes you think you’re enjoying a rich soup made with heavy cream!

In reality, if you use olive oil to saute your onions, this Chicken and Wild Rice Soup is dairy-free, gluten-free, nut-free, egg-free, soy-free…pretty much free of any allergen, but loaded with good veggies like:

  • onions
  • garlic
  • celery 
  • carrots
  • mushrooms (I didn’t include them in this recipe because my kids don’t care for them, but they would add a wonderful earthiness, if you so desire)

and lean protein from:

  • chicken breast
  • wild rice (this is the Wild Rice Blend I used)

To season the soup, I used:

The whole family enjoyed this Chicken and Wild Rice soup for lunch yesterday- even more than the chicken soup I normally make! And I’ve got enough left over for a couple easy E lunches this week. Served with sprouted bread and an apple (or other fruit), this is such a tasty to get milk-makin’ carbs (and energy!) into this nursing mama! 

I hope you enjoy it as much as we do!

Yield: 10 servings

Chicken

Chicken

This dairy-free, gluten-free, low-fat Chicken and Wild Rice Soup is a hearty and flavorful THM E recipe that doesn't require any special ingredients! A delicious lunch served with a slice of sprouted bread and some fruit.

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes

Ingredients

  • 1 tbsp olive oil or butter
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 3-4 stalks celery, chopped
  • 2-3 large carrots, chopped
  • 3 chicken breasts, cooked and cubed
  • 1 1/2 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp mineral salt
  • 1/4 tsp ground pepper
  • 1 tsp xanthan gum
  • 6 cups chicken broth
  • 1/2 cup wild rice

Instructions

  1. In a large soup pan, saute onion in olive oil or butter until soft. Add in garlic and cook for one more minute. Add in celery and carrots. Cook until soft. Stir in cubed chicken, thyme, parsley, salt, pepper, and xanthan gum until xanthan gum is dissolved. Pour in chicken broth. Bring to a boil and simmer for 15 minutes. Add wild rice. Cook for 40 minutes, stirring occasionally. Serve and enjoy!

Notes

Gluccomannan may be substituted for xanthan gum if desired.

This soup stores well for several days in the fridge, making easy lunches all week long!

Peanut Flour Chocolate Cake with Peanut Butter Buttercream | THM: S, Keto, GF

“This cake….this is exactly what you’d expect to taste when you want a chocolate cake.” ~ My husband, after sinking his teeth into this Peanut Flour Chocolate Cake with Peanut Butter Buttercream frosting.

And he’s right!

This Peanut Flour Chocolate Cake has the best texture of any low-carb, THM-friendly cake I’ve ever made! It’s incredibly light and moist, and wonderfully chocolaty. If you’ve struggled to enjoy the density of Baking Blend cakes, give this one a go. It will rock your world.

Defatted peanut flour is a very dry flour to work with. It’s very similar in its constitution to coconut flour, but I prefer it’s flavor. It just requires a lot of moisture to balance it out. In this Peanut Flour Chocolate Cake, that moisture comes from 4 eggs, butter, and unsweetened cashew milk. The mixture is quite runny when you pour it into the baking pans, but it bakes up gorgeously!

I chose to make a Peanut Butter Buttercream frosting for this cake because who doesn’t love the peanut butter and chocolate combination?! The buttercream is made by whipping butter and sweetener together until fluffy, then adding in peanut butter, a splash of cream, and vanilla extract. The result is a frosting so delectable, my kids surround me like little birds in hopes I’ll be generous with any leftovers and squirt a rosette from the piping bag onto their tongues.

Aside from the amazing texture and flavor, the next best thing about this Peanut Flour Cake is that it doesn’t require any special ingredients to make! Sugar-free, defatted peanut flour is now a popular ingredients and easily sourced locally. My favorite brand is Tru-Nut, because of its darker, bolder roast, but Trim Healthy Mama’s Defatted Peanut Flour, and the sugar-free version of PB & Me will also work just as well in this recipe.

Here’s what you’ll need:

If you’d like, you can make this cake dairy-free by using coconut oil in place of the butter.

NOTES: 

Since publishing this recipe, it has quickly become the most popular one on my site! I’ve discovered my oven temperature is a bit cooler than most, so I’ve lowered the baking time in the recipe by 5 minutes.

Also, this recipe makes AMAZING cupcakes! Simply fill up the liners in a 12-cup muffin tin and bake for 15 minutes instead. 

Peanut Flour Chocolate Cake with Peanut Butter Buttercream | THM: S, Keto, GF

Peanut Flour Chocolate Cake with Peanut Butter Buttercream | THM: S, Keto, GF

This Peanut Flour Chocolate Cake will rock your low-carb world! It's light, moist, and chocolaty, full of healthy fats and high in protein! THM S, Keto, GF. No special ingredients.

Prep Time 20 minutes
Cook Time 30 minutes
Additional Time 10 minutes
Total Time 1 hour

Ingredients

  • PEANUT FLOUR CHOCOLATE CAKE
  • 1 1/2 cups peanut flour
  • 3/4 cup xylitol (OR use Gentle Sweet in half the amount)
  • 1/3 cup cocoa powder
  • 1 1/2 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/2 tsp mineral salt
  • 4 eggs
  • 1 cup unsweetened cashew or almond milk
  • 1/3 cup butter, melted
  • 2 tsp vanilla extract
  • PEANUT BUTTER BUTTERCREAM:
  • 1/2 cup butter, soft
  • 1 cup Swerve Confectioner's Sugar
  • 1/2 cup smooth natural peanut butter
  • 2 tbsp half & half
  • 1 tsp vanilla extract

Instructions

  1. Preheat oven to 350 F. Line the bottom of two 9" cake pans with parchment paper.
  2. In a large mixing bowl, stir peanut flour, sweetener, cocoa powder, baking soda, baking powder, and salt together until well combined. Add in eggs, nut milk, melted butter, and vanilla. Beat together until smooth. The batter will be runny. Divide evenly between prepared cake pans. Bake for 25 minutes, or until a toothpick comes out clean. Cool for 15 minutes in the pan before inverting onto a cooling rack.
  3. To make the peanut butter buttercream beat butter and sweetener together on high for several minutes until whipped and fluffy. Add in peanut butter, half & half, and vanilla. Beat together on high for 2-3 minutes until very light.
  4. To assemble, spread a layer of frosting on the top of one cake. Layer second cake on top. Scoop the remaining frosting into a piping bag and decorate the top and sides as desired. Optional: garnish with peanuts, and melted chocolate drizzle.