Looking for a dessert that won't break your low carb keto diet? This coffee egg fast keto custard pudding is low carb high fat to keep you in a state of ketosis.
It took me a while to realize that I have a serious problem with overeating. For as long as I can remember, I've been addicted to food.
Not a day went by that I was thinking about what my next meal would be. It wasn't too bad when I was younger, because my metabolism seemed to be much higher.
But, now that I'm in my mid-40s, I have to cut back or it will be a struggle to maintain weight. Intermittent egg fasts are my new secret for controlling my food addiction.
I started my first keto egg fast last month, the week after my 45th birthday. Since then, I have completed two five day egg fasts and started a third.
I find that when I egg fast, I eat much less food. One of the things that I do miss is treats so I came up with this coffee egg fast custard pudding.
The egg to fat ratio meets the egg fast requirements and the optional cheese with each egg is maximized in the recipe. A combination of stevia and monk fruit liquid extracts provide the sweetness without adding any carbs.
I find that adding monk fruit extract to the stevia gives a much more pleasant taste that is closer to that of real sugar. Stevia used by itself does take some getting used to which is why it's usually blended with another sweetener like erythritol which is a sugar alcohol.
Custards are typically made using only the egg yolks. However, because this is an egg fast recipe, I needed to find a way to add the whites as well.
I chose to separate the eggs which is a method I've used when making the custard for keto tiramisu. The yolks were cooked with the fats until thickened and then the egg whites were beaten until stiff and folded into the custard.
I was limited to only 1 ounce of mascarpone cheese per egg in order to keep this in line with egg fast requirements. Therefore, I had to replace some of the cheese with butter which also provides the healthy fat needed for an egg fast.
This egg fast custard was a welcome treat during my egg fast this week. Although I've been able to control my sweet tooth much better than I used to, I'm not ready to give up sweets completely. I'm happy that I can still have a decent treat while egg fasting that meets all the rules of an egg fast.
Coffee Egg Fast Keto Custard Pudding
- 4 ounces mascarpone cheese
- ¼ cup butter unsalted (salted can be used, but it will give a more buttery taste)
- 1 heaping teaspoon instant espresso powder
- 4 large eggs separated
- ½ teaspoon SweetLeaf stevia drops
- ¼ teaspoon monk fruit liquid extract
- ¼ teaspoon cream of tartar
- xanthan gum or glucomannan powder, optional
- In medium saucepan, melt together mascarpone cheese and butter.
- Whisk in espresso powder and egg yolks.
- Continue to cook on low heat, stirring occasionally until custard thickens.
- Remove from heat and stir in liquid sweeteners.
- Beat egg whites with cream of tartar until stiff peaks form.
- Gently fold egg whites into custard mix.
- Chill. If desired, beat in xanthan gum or glucomannan powder with an electric mixer to give more of a pudding consistency.
Array ( [calories] => 300 [carbohydrates] => 0.9 [protein] => 8.4 [fat] => 29 [sodium] => 88 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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