Including: Tips on Choosing the Best Keto Baking Ingredients
Birthday celebrations in our family are a big deal. The entire family gets together for dinner and of course birthday dessert. When you are keto, there is no reason to go off the rails on your birthday and blow everything on a sugary sweet carb loaded dessert. In this post I am going to give you the recipe for a 5-Minute Keto Chocolate Birthday Cake that is out of this world good! It’s my birthday gift to YOU!
What are Mug Cakes?
If you have been in the keto world for some time, you have surely heard about the mug cakes. These cakes are ‘mini’ cakes that serve usually one or two people. They are perfect in my world as I am a HUGE dessert lover and this makes just enough to satisfy the sweet tooth without overindulging or having the temptation of leftovers.
Mug cakes combine just a few ingredients and bake up in the microwave in less than 90 seconds! That’s right, quick and easy with endless flavor combinations, here are just a few of my favorites:
- Peanut Butter
- Pumpkin Spice (we will be doing this one soon!)
- Vanilla Bean
- 5-Minute Chocolate Birthday Cake
5-Minute Keto Chocolate Birthday Cake Ingredients
So, let’s talk about the ingredients in this keto cake. Keto Baking is a whole different animal than regular baking. Remember we are taking out the sugar, oils, flour and making something that is keto friendly. My motto is if we enjoy keto baking in moderation we can have our cake and keto macros too!
With that being said, let’s talk about keto ‘flours’. The 2 most common flours in keto baking are almond and coconut:
- Almond flour-ground almonds sifted into a fine-flour that is used often in keto cookies, cakes, breads, as breadcrumbs and to thicken gravies and sauces. I use it often in my fathead dough for my pizza crusts-get the recipe here (delicious). Almond flour is low in both carbs and sugar and can be used in a 1:1 ratio when substituting for regular flour in recipes.
- Coconut flour-the dried meat of the coconut that has been ground into a flour it is gluten free, low in carbs and high in fiber and has a very subtle coconut flavor. Because coconut flour absorbs a lot of liquids, is can replace only about 20% of the flour in a recipe so it is often used alongside almond flour. I recommend using coconut flour just in the recipes that specifically call for coconut flour. Don’t try to substitute it for almond flour as the outcome will not be the same.
- Cassava flour-I feel I have to mention this flour as this is often used in processed ‘Keto foods’ like baking mixes, pre-made dessert mixes and other commercially prepared items that are labeled as ‘keto’ friendly. AVOID this flour as it is not KETO! Although it is gluten free, is comes from the starchy yuca plant and contains too may carbs for keto.
Now that’s the scoop on flours, lets dive into the different types of sugar substitutes that we use in keto baking.
First, a quick lesson in the types of sugar substitutes. There are 3 categories of sugar substitutes; Artificial, Natural and Sugar Alcohols. The best choice are the natural substitutes, followed by the sugar alcohols and lastly the artificial sweeteners. Most keto baking I do will use primarily the natural sugar substitutes, or a mix of natural with sugar alcohols. Let’s breakdown each type:
Natural Keto Sweeteners
- The Good-Natural keto sweeteners that you will commonly hear and use are Stevia and Monkfruit. These are plant or fruit based sweeteners that have zero calories and no glycemic influence, so typically won’t throw you out of ketosis by raising your blood sugar.
- The Not so Bad-Sugar alcohols are things like Xylitol, Sorbitol, Erythritol and Malitol. These sugar substitutes can be naturally occurring or man-made, have calories associated with them and have some glycemic impact. They may kick you out of ketosis if consumed. 2 very important things about this category!!!!!! Erythritol in keto baking is perfectly fine, and it has the lowest glycemic index of of the sugar alcohols. I use a combination of erythritol and natural sweetener as it can be a 1:1 replacement for sugar. I have no beef with Erythritol! On the other hand, avoid Malitol at all costs. It has a high glycemic index, will for sure kick you out of ketosis and can cause GI upset..if you get my drift. Malitol is often found in sugar-free candy and ‘keto’ candies, some keto bars. Always, Always, Always check the label of whatever you are eating.
- The Ugly-Artificial Sweeteners are the final category. These are well…..artificial and come in those colorful packets you may be familiar with. Just avoid these all together. Artificial Sweeteners are not recommended for keto baking and do not have any benefits in the keto lifestyle.
The recipe for Keto Dessert Success
Whew…didn’t know you were getting a science lesson today did you? Seriously, I do believe it is important to know what the best keto baking ingredients are and the effect they have in your recipes and your blood sugar! All of us want to enjoy a sweet treat here and there but not at the expense of all the work we have put in to staying healthy and living a keto lifestyle.
You can purchase these keto baking ingredients online and in most grocery stores today. In the Youtube video, I mention some of the brands that I use to make the 5-minute Keto Chocolate Birthday Cake.
Living a complete, daily keto lifestyle, you will undoubtedly have celebrations and be baking keto desserts. You CAN make keto desserts that taste delicious and enjoy them in moderation without the sugar, flour and carbs. I hope you enjoy this recipe for my 5-Minute Keto Chocolate Birthday Cake and I can’t wait for you to try it!
Stay on the Rise,
In this post I am going to give you the recipe for a 5-Minute Keto Chocolate Birthday Cake that is out of this world good! It's my birthday gift to YOU! Mix all together until completely combined. Divide evenly into ramekins or mugs. Cook each mug cake separately for 1 minutes up to 90 seconds. Let cool slightly. Can top with fresh whipped cream or keto ice cream or enjoy as is!! Each mug cake has 2 grams of net carbs!
5-Minute Keto Chocolate Birthday Cake
In this post I am going to give you the recipe for a 5-Minute Keto Chocolate Birthday Cake that is out of this world good! It's my birthday gift to YOU!
Mix all together until completely combined. Divide evenly into ramekins or mugs. Cook each mug cake separately for 1 minutes up to 90 seconds. Let cool slightly. Can top with fresh whipped cream or keto ice cream or enjoy as is!!
Each mug cake has 2 grams of net carbs!