I have been playing with the recipe over the weekend and since it involves my beloved coconut flour, I was smitten right away.
I slightly adapted this recipe from Smoothie Girl. It is quite tasty and very moist.
- 2 egg whites (or 56 grams of liquid egg whites, 1/4 cup)
- 1/4 cup pumpkin
- 14 grams (2 Tbsp) coconut flour
- 1/2 tsp baking powder
- 1 tablespoon maple syrup
- 1/2 teaspoon of cinnamon
Mix all of the ingredients really well in a microwave safe baking dish. It should be small, on the order of 4 inches or so – like this:
I like the flat-bottomed dishes so it cooks evenly, but you can use whatever.
Put all of the ingredients in a small bowl:
Mix really well. You will need to mash it with a spoon to incorporate the coconut flour (unless you sift it, which I am not inclined to do).
Spray your cooking vessel with nonstick spray and spread in the batter. smooth it out evenly as that is the shape it will come out in!
Again, my hand is in there for size reference.
Pop in the microwave for 2-1/2 to 3-1/2 minutes. This will depend on the size of your bowl. You want it cooked through to the middle.
Let cool for a couple minutes (or heck, a long time if you want).
I topped mine with coconut butter and a bit of peach jam:
This comes out very moist and not rubbery like a lot of microwave protein cakes are. It is the coconut flour. That magical ingredient! This is lightly sweet. Deb makes hers with stevia, I think, but I don’t do sugar substitutes as most of you know. So it’s real maple syrup for me!
Stats for the entire cake: Calories: 168
Fat: 2 g
Carbs: 30 g
Fiber: 9 g (!!!)
Protein: 11 g
If you use 1 egg instead of the egg whites, up the calories to 200 and the fat to 7 grams. I use the egg white version when I want to top it with fat (hello coconut butter!).
This lasted me for the whole morning when I added my 2 cups of coffee. The coconut flour soaks up a lot of liquid in the tummy 😀
By the way, I found a better price on coconut flour on Amazon.
Azukar Organics Natural and Organic Coconut Flour, 16-Ounce Bags (Pack of 6) This is 6 one-pound bags for $18.37 – sweet! Guess who has 6 bags in her new pantry now