Easy Low-Carb Blondies

4.5 stars, average of 11 ratings

Easy Low-Carb BlondiesPin recipeFollow us 125.2k

I don’t think it’s possible to ever get sick of chocolate brownies, but just for a little variation, I strongly urge you to try these keto blondies. With the same gooey consistency as a brownie, these are sure to please any brownie fan.

I’ve used two types of chocolate here, but you could easily sub for whatever you can get your hands on. And if you love salted chocolate as much as me, make sure you finish these with a sprinkle of sea salt flakes.

Chocolate Most Suitable for Keto

Any dark chocolate with at least 85% cacao is a good low-carb option. Although there is a small amount of sugar, the carb count is low and it's one of the ingredients that can be used in moderation when you follow a healthy low-carb diet. You can also use sugar-free chocolate sweetened with stevia or inulin such as Lily's (milk or dark).

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Hands-on Overall

Nutritional values (per serving)

Net carbs4.1 grams
Protein6.9 grams
Fat22.6 grams
Calories252 kcal

Calories from carbs 7%, protein 11%, fat 82%

Total carbs8.1 gramsFiber4 gramsSugars2 gramsSaturated fat7.1 gramsSodium112 mg(5% RDA)Magnesium68 mg(17% RDA)Potassium190 mg(9% EMR)

Ingredients (makes 12 servings)

Instructions

  1. Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted).
    Easy Low-Carb Blondies
  2. Add the eggs, low-carb sweetener, nut butter and butter to a large bowl and mix until smooth.
    Easy Low-Carb Blondies
  3. Then add the almond and coconut flours, baking soda and salt. Mix until it all comes together and forms a dough — it will be quite thick at this point. Stir through the choc chips and press into a wide loaf pan.
    Easy Low-Carb Blondies
  4. Scatter with the chocolate pieces and press them lightly into the dough.
  5. Bake for 18 to 25 minutes until edges are slightly golden and the centre is just set. Err on the side of caution here — these are best slightly under-baked so that they are at their gooey best!
    Easy Low-Carb Blondies
  6. Once done, remove from the oven, sprinkle with a little salt (optional) and cool in the pan for 5 minutes, before transferring to a rack to finish cooling. Store in an airtight container for up to a week, or freeze for up to three months. Easy Low-Carb Blondies

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Eggs, free-range or organic
0.1 g1 g0.8 g12 kcal
Sukrin Gold, brown sugar substitute
0.2 g0 g0 g1 kcal
Almond & cashew butter
1.1 g1.7 g6.3 g67 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.7 g51 kcal
Almond flour (blanched ground almonds, almond meal)
1.1 g2.7 g6.6 g74 kcal
Coconut flour, organic
0.4 g0.7 g0.6 g15 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Lily's sugar-free dark chocolate chips
0.5 g0.3 g1.1 g15 kcal
Dark chocolate, 85% cocoa (cacao)
0.7 g0.4 g1.5 g18 kcal
Total per serving
4.1 g6.9 g22.6 g252 kcal
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Dearna Bond
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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (4)

Hi,
Thanks for the recipe. I am weary of using products with inulin in them as I have read a fructose component comes out when heat is applied ie cooking.
Have you read about this?

Reply

Inulin is a heterogeneous blend of fructose polymers but I don't think that heat converts it to any blood sugar spiking compounds. As far as I know the only issue could be the effect on people with IBS but it is a low-carb sweetener and suitable for a keto diet. More about the chemical structure: https://academic.oup.com/jn/article/129/7/1402S/4722577

Reply

Hi Martina,
Not to make you wrong but I found this - see what you think:
https://www.ruled.me/keto-diet-plan-best-and-worst-sweeteners/#inulin

Reply

Thank you for this, that is a really interesting topic. I did have a look at the scientific references of the article you link to and there are four that are related to inulin but only one1 of the studies (from 2005) is relevant to your question. I've checked a few more studies and it doesn't seem to be as simple as the article states.
It's not just cooking temperature and acidity but also:
- Cooking time (long cooking process/slow cooking for 12+ hrs would result in the most significant reductions of inulin). It's still hard to get to 100% degradation.
- Inulin is water soluble and the type of cooking matters. In fact, dry heat cooking seems to have a positive effect on gut health: "This preliminary data may point to the hypothesis that heat-treated inulin or its degradation products may cause improvements of the gut microflora superior to native inulin."
Sources:
Effect of dry heated inulin on selected intestinal bacteria (Alfred Boehm, Brigitta Kleessen, Th. Henle)
The effect of inulin and fructo-oligosaccharide supplementation on the textural, rheological and sensory properties of bread and their role in weight management: A review (MORRIS, Cecile and MORRIS, Gordon)
The effect of ph, temperature and heating time on inulin chemical stability (Paweł Glibowski, Anna Bukowska)
All of these factors play a role in the degradation of inulin. This may produce some short chains of fructose (soluble fibre metabolised into short chain fatty acids), but not necessarily free fructose.
Inulin is found in many low-carb foods such as onions, leeks, asparagus, garlic, chicory - all of which are often eaten cooked. Rather than worrying about ketone levels, I'd look at how it affects your digestion (bloating, abdominal pain, or acid reflux are some of the issues to consider). Simply put I would not worry about any significant drops in ketone production. It's not about eliminating all fructose but rather keeping our fructose intake low.
Perhaps only if you follow a very strict ketogenic diet for therapeutic purposes (eg for epilepsy), eating excessive amounts of inulin may be an issue as it may decrease your ketone production. (Note: As you get keto-adapted, your ketone readings will decrease as your body will be using them more effectively).
You could always use alternatives such as Erythritol, monk fruit or stevia. I hope this helps!

Reply