Category: Snacks

Chocolate Espresso Keto Muffins

Posted on September 29, 2021 by - Breakfast, Snacks

Chocolate Espresso Keto Muffins
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Chocolate Espresso Keto Muffins

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  • Author: Jessica Parker
  • Yield: 12 muffins
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Description

As I post this, it is National Coffee Day…but let’s be real… EVERY DAY is National Coffee Day for me! How about you??

These keto muffins are super moist! If you like dark chocolate and coffee you will LOVE these. If you don’t….I can’t help you (haha). These are great for making ahead and storing for snacks throughout the week. You could even add a little peanut butter or almond butter for a to-go breakfast if you are a breakfast person!

Ingredients

·       3 eggs

·       3/4 cup heavy whipping cream

·       1 tsp vanilla

·       1/2 cup melted butter

·       1 cup almond flour

·       1/3 cup unsweetened cocoa powder

·       ½ cup powdered monk fruit sweetener (or keto sweetener of choice)

·       2 tsp baking powder

·       1/4 tsp sea salt

·        2 tsp instant espresso powder or instant coffee

·       ¾ cup low carb/keto chocolate chips (I use Lily’s)

Instructions

Preheat oven to 350F

Prepare cupcake pan with liners.

Whisk eggs, heavy whipping cream, vanilla and melted butter together.

Combine almond flour, salt, baking powder, cocoa powder, sweetener, powdered espresso (or instant coffee) in a bowl.

Gradually add the dry ingredients into the wet and combine well. Lastly, add 1/2 cup of the chocolate chips and gently fold in.

Divide the muffin batter between the muffin liners. I like to use a large cookie dough scoop to make it super easy.

Add the remaining 1/4 cup of chocolate chips to the top of the muffins.

Bake for 20-25 minutes until a toothpick inserted comes out clean.

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Chocolate Chip Zucchini Bread (Keto/Low Carb/Paleo)

Posted on September 27, 2021 by - Desserts, Snacks

keto zucchini bread
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Chocolate Chip Zucchini Bread (low carb/Keto/Paleo)

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  • Author: Jessica Parker
  • Yield: 12 slices 1x
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Description

I admit that I sometimes struggle with keto/gluten free recipes because the flour alternative can be grainy, the recipe can be too eggy OR the sweetener can be overpowering. None of this is the case in this recipe! In fact, it’s very moist and tastes so much like “regular” zucchini bread! I love mine with a little almond butter on it!

Ingredients

Scale
  • 1 cup grated zucchini
  • 2 cups almond flour
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1 pinch sea salt or pink Himalayan salt
  • 1 Tbsp cinnamon
  • 1/2 cup monk fruit sweetener or preferred keto sweetener (coconut sugar for Paleo)
  • 3 eggs
  • 1/3 cup avocado oil
  • 1 tsp vanilla extract
  • 1/2 cup low carb chocolate chips (I love Lily’s brand!)

Instructions

 

1.     Preheat oven to 350F. Grease an 8X4 inch or 7.5×4.5 inch loaf pan (see notes below) with avocado oil or olive oil and set aside.

 

2.     Shred the zucchini with a cheese grater or the grater attachment on a food processor. Squeeze out any excess moisture with a paper towel; set aside.

 

3.     In a large bowl, whisk together the almond flour, baking soda, baking powder, salt, cinnamon, and sweetener.

 

4.     In a separate bowl, whisk together the eggs, avocado oil, and vanilla.

 

5.     Combine the wet and dry ingredients and mix well. Using a spatula, fold in the chocolate chips and grated zucchini.

 

6.     Pour the batter into your prepared bread pan.

 

7.     Bake for about one hour or until a knife or toothpick inserted into the middle comes out clean.

 

8.     Allow to cool for several minutes before attempting to remove it from the pan. Enjoy!

 

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Lemon Poppy Seed Muffins (Gluten Free)

Posted on July 16, 2020 by - Snacks

Lemon Poppy Seed Muffins Recipe from That Vibrant Life
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Lemon Poppy Seed Muffins (Gluten Free)

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  • Author: Jessica Parker
  • Yield: 1 1x
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Description

Anyone else LOVE lemon poppy seed muffins?! I am a huge fan but don’t often have them because the way they are usually made, you might as well have a donut! THIS recipe, however, allows you to have the best of both worlds with wonderful, healthy ingredients like almond flour, honey for the sweetener, fresh lemon juice and avocado oil. However, it still tastes like a treat!

You could use a keto friendly sweetener like erythritol to make this a lower carb treat that fits into a ketogenic protocol.

Ingredients

Scale

Wet Ingredients

  • 2 tbsp fresh lemon juice
  • 2 zest from 2 lemons
  • ⅓ cup Milk of your choice (for a dairy alternative I love milkadamia)
  • ⅓ cup honey or maple syrup
  • ¼ cup avocado oil
  • 3 eggs

Dry Ingredients

  • 2.50 cups almond flour
  • ½ cup tapioca starch (you can use corn starch)
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 2 tbsp poppy seeds

Instructions

  1. Preheat the oven to 350 degrees F. Grease a muffin pan or line with parchment muffin liners (I love making mini muffins!)
  2. In a large bowl, combine all of the wet ingredients.
  3. Add the dry ingredients individually, stirring while adding each one to combine well.
  4. Scoop batter into the prepared muffin tin. I use a small cookie dough scoop, it makes it so easy and less messy! I like to fill my muffin cups pretty full so there is a good muffin top (the kind we want to have!!).
  5. Bake at 350F 15-18 minutes or until they start to turn a little golden.
  6. Let cool and enjoy!! I highly recommend having one with your morning coffee…so tasty!

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Low Carb Banana Chocolate Chip Muffins (Gluten Free)

Posted on April 28, 2019 by - Snacks

Low Carb Banana Chocolate Chip Muffins (Gluten Free) Recipe from That Vibrant Life
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Low Carb Banana Chocolate Chip Muffins (Gluten Free)

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  • Author: Jessica Parker
  • Yield: 12 1x
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Description

I LOVE banana bread! In fact, before I started following a ketogenic protocol I was always making it. I would make several loaves or a bunch of muffins and keep the extras in the freezer. I always made sure to make them “healthy”. Of course for a long time that meant “low fat”! Oh how times have changed!! While these yummy muffins are low carb (about 15 net carbs per muffin), they are a little too high in carb to be considered KETO (unless you’re not having hardly any carbs in the rest of your day!).

If you would rather do something a little more paleo, you can for sure substutite something like honey or coconut sugar for the sweetener. Just be sure to adjust the amount as needed!

Enjoy!

Ingredients

Scale
  • 1 Over Ripe Banana
  • ½ cup Butter, melted (I use grass fed)
  • 3 tbsp Coconut Oil, melted
  • 4 Eggs
  • 1 tsp Vanilla Extract
  • ⅔ cup Almond Flour
  • ⅓ cup Coconut Flour
  • ½ tsp Salt
  • ½ cup Keto friendly sweetener like Erythritol (or sweetener of choice, just adjust amount as needed)
  • 1 tsp Baking Powder
  • ½ cup Chocolate Chips (I use Lily’s brand as they are sweetened with stevia) OR you could use chopped nuts

Instructions

  1. Preheat oven to 325 F and prepare muffin tin with paper liners.
  2. Mash banana in medium sized bowl then add all wet ingredients and combine well.
  3. Combine dry ingredients (aside from chocolate chips) in a separate bowl.
  4. Blend wet and dry ingredients together with a mixer. Stir in chocolate chips.
  5. Divide batter amongst the 12 muffin tin cups.
  6. Bake in oven for about 30 minutes or until muffins start to turn golden brown.

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Pumpkin Muffins (Paleo/Keto/Non Dairy)

Posted on September 15, 2018 by - Snacks

Pumpkin Muffins (Paleo/Keto/Non Dairy) Recipe from That Vibrant Life
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Pumpkin Muffins (Paleo/Keto/Non Dairy)

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  • Author: Jessica Parker
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Description

Hello pumpkin season!! Not going to lie, I do love it! This time of year in the Willamette Valley, OR is one I get so excited for. The crispness in the air, the changing colors on the trees, cool mornings, sweater weather, all things pumpkin and I do love back to school. Really…getting back into routine is something I crave after summer break! These little treats are perfect for a mini breakfast along with your coffee, tea, Matcha latte…whatever your hearts desire! They also make for a great anytime snack or something to bring to a gathering. AND they are dairy free, gluten free, Paleo or Keto friendly (depending on the sweetener you use). You can easily double the recipe and stick a bunch of these little guys in the freezer for those busy days! And this is something you can feel really great about adding to your kiddos lunch box as well. Enjoy!!

ENJOY!

These are super yummy heated up with a little butter or nut butter on them <3

Recipe adapted from goldenbarrel.com

Ingredients

Scale
  • ¾ cup Canned Pumpkin (unsweetened, NOT pumpkin pie filling!)
  • 2 Eggs
  • ½ cup Pure Maple Syrup (for Keto use a keto friendly sweetener of choice such as organic erythritol or stevia. Adjust amount if needed. I used 1/2 cup erythritol and it was perfect)
  • 2 cups Almond Flour
  • ¼ cup Coconut Flour
  • 1 tsp Baking Soda
  • 1 tsp Cinnamon
  • 1.50 tsp Pumpkin Pie Spice
  • ½ tsp Salt
  • 1 tsp Vanilla Extract
  • ¼ cup Coconut Oil
  • ½ cup Chocolate Chips (I use Lily’s brand: dairy free & sweetened with Stevia)

Instructions

  1. Preheat oven to 350F & line a muffin tin with liners (I made mini muffins and they make such a great snack!).
  2. In a large bowl, combine almond & coconut flours, baking soda, cinnamon, pumpkin spice & salt. Stir well.
  3. Add in pumpkin, eggs, maple syrup (or Keto friendly sweetener), coconut oil, vanilla and combine well.
  4. Fold in chocolate chips.
  5. Scoop batter into lined muffin tin (I use a cookie dough scoop for this), evenly distributing.
  6. Bake 20-30 minutes, until a toothpick inserted into the center comes out clean.

Nutrition

  • Serving Size: 1

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Brownie Bite Fat Bombs (No-bake, Keto/Paleo Friendly!)

Posted on August 29, 2018 by - Desserts, Snacks

Brownie Bite Fat Bombs (No-bake, Keto/Paleo Friendly!) Recipe from That Vibrant Life
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Brownie Bite Fat Bombs (No-bake, Keto/Paleo Friendly!)

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  • Author: Jessica Parker
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Description

Want a delicious, healthy fat filled, METABOLISM BOOSTING snack that tastes like a brownie??! Look no further! Coconut oil has a positive impact on your metabolism because of the MCT (medium chain triglycerides) in them that are so quickly converted in to energy. You can certainly use MCT oil alone, but coconut oil, grass fed butter and full fat cheeses all also contain MCTs. Great news, right (as long as your body tolerates dairy)?! I use coconut butter (also labeled as coconut manna) in addition to coconut oil because it has the coconut meat still in it which adds fiber and flavor. You can purchase this or make it simply by blending unsweetened coconut in your food processor until it is smooth! In addition, Cinnamon is naturally anti-inflammatory, an antioxidant and helps stabilize blood sugar. By helping stabilize your body in these three areas, you are also aiding your metabolism by bringing overall balance to your body. Your body will be in protect mode if you have chronic inflammation, low immune system and dysregulated blood sugar & insulin. (I like adding cinnamon essential oil to my water along with some of my other favorite metabolic boosting oils!) Macadamia nuts (aside from being delicious!) offer a good dose of vitamin B1 and magnesium, and just one serving nets 58 percent of what you need in manganese and 23 percent of the recommended daily value of thiamin (according to Dr. Mercola). They are also packed with healthy fats which make them one of the best choices for a low carb, high fat diet. Lastly, cocoa powder is full of minerals that are so important for our electrolyte balance! https://www.ncbi.nlm.nih.gov/pubmed/19930003

Ingredients

Scale
  • 1.50 cups Macadamia Nuts
  • 2 tbsp Coconut Butter
  • 2 tbsp Coconut Oil
  • 1 tsp Vanilla Extract
  • ¼ cup Erythritol {or sweetener of choice. Just adjust amount as needed}
  • ¼ cup Cocoa Powder
  • 1 tsp Cinnamon

Instructions

  1. Pulse/puree macadamia nuts in blender or food processor until broken down into tiny pieces. Add coconut oil, coconut butter and vanilla. Continue to blend until a “butter” starts to form.
  2. Add cocoa powder, cinnamon and sweetener. Continue to blend until smooth.
  3. Either line a mini muffin pan with liners OR use a silicone baking mold (this is what I did and it worked perfectly). Spoon the batter into the muffin pan or silicone mold until it is distributed evenly.
  4. Freeze until solid (should only take about 20 minutes).
  5. I let mine sit out for just a minute to softe slightly before eating it. These are SO yummy!

Nutrition

  • Serving Size: 12

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Blueberry Muffins (Low Carb)

Posted on February 8, 2018 by - Snacks

Blueberry Muffins Recipe from That Vibrant Life
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Blueberry Muffins (Low Carb)

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  • Author: Jessica Parker
  • Prep Time: 20
  • Cook Time: 25
  • Total Time: 45
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Description

I had you at blueberry muffins, right? I mean my mouth watered a bit just typing it. Warm, fresh out of the oven Muffins with juicy blueberries is such a comforting, yummy thought. Think you can’t have them once you’ve ditched sugars and processed wheat based flours? Think again! This recipe gets a big win from my house!

Recipe adapted from www.peaceloveandlowcarb.com

Ingredients

Scale
  • ½ stick butter, softened
  • 4 tbsp cream cheese, softened
  • ½ tsp vanilla
  • ½ cup coconut flour
  • ¼ cup erythritol {or sweetener of choice, just adjust amount as needed}
  • 1 tsp baking powder
  • ¼ tsp sea salt
  • 1 dash cinnamon
  • 3 eggs
  • ¼ cup heavy cream
  • ⅓ cup cup fresh blueberries
  • 2 erythritol

Instructions

  1. Preheat oven to 350F. Line muffin tins with paper liners {approximately 9}.
  2. Cream together butter, cream cheese & vanilla.
  3. Add eggs & beat until light & fluffy.
  4. Mix dry ingredients together in separate bowl and then combine wet & dry gradually also adding in heavy cream until well combined.
  5. Gently fold in blueberries last.
  6. Scoop batter into lined muffin tin. Batter will be thick.
  7. Sprinkle remaining Swerve on top of batter once it’s divided in the muffin tin.
  8. Bake at 350F for about 25 minutes or until muffins start to turn golden.
  9. Enjoy!!

Nutrition

  • Serving Size: 9

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Pumpkin Spice No-Grain Granola

Posted on October 2, 2017 by - Breakfast, Snacks

Pumpkin Spice No-Grain Granola Recipe from That Vibrant Life
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Pumpkin Spice No-Grain Granola

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  • Author: Jessica Parker
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25
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Description

OH man. I’m IN LOVE! This stuff is so delish. I decided last night to experiment with making my own “granola” sans grains with LOTS of healthy fats and HELLO pumpkin spice {of course you can omit and add whatever spice you prefer. But, come on now…it IS October!}. I honestly have been just enjoying this by itself. However, do what you like with it. Eat it with some full fat milk of whatever variety (I LOVE cashew milk) or have it on some full fat yogurt OR enjoy with some coconut cream (the canned, thick, delicious stuff).

Ingredients

Scale
  • 5 tbsp unsweetened coconut
  • 5 tbsp sunflower seeds
  • 5 tbsp hemp seeds {I had never used these and really love their bold, nutty flavor…& they have a TON of healthy fat!}
  • 5 tbsp pumpkin seeds
  • 3 tbsp grass fed butter
  • 2 tbsp erythritol {or sweetener of choice. just adjust amount according to sweetener}
  • 3 tbsp DARK chocolate {or cocoa nibs}. I use 85% dark chocolate for less sugar/carbs
  • 1 tsp pumpkin spice

Instructions

  1. Preheat oven to 350F.
  2. Place all dry ingredients in a med. sized bowl. Mix well. Melt butter and pour over mixture. Mix well again.
  3. Spread granola on a rimmed cookie sheet {parchment paper is great to use if you have it. Just makes it a little less messy and easier to transfer from the cookie sheet}.
  4. Bake 15 minutes or until granola turns golden. Stir a couple of times while baking to make sure granola gets baked evenly.
  5. Cool and enjoy! Keeps well in a mason jar.

Nutrition

  • Serving Size: 1

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