Healthy and Keto Friendly Cream Puffs? YES! This Cream Puffs (Profiteroles) recipe will satisfy your cravings while keeping you on track.
One serving has 221 calories, 4g Net carbs, 5g of fiber and 4g of protein. Success!
Keto Friendly Cream Puff Dough
The secret is on the quality of the psyllium husk. I recommend using Terrasoul.
Start by mixing the dry ingredients in a bowl. Then add egg whites, apple cider vinegar and extracts.
Bring the water to a boil and add to the rest of the ingredients while mixing. Do not over mix. You can use a standing mixer, hand mixer or a whisk.
The dough will be soft and sticky.
Baking
Moist you hands with a little olive oil and form 20 equally sized balls.
If you feel any clumps of dough while forming the balls, smash them with your hands. You want to avoid big clumps because they will become bubbles of air while baking. Also, make sure you give them enough space to grow. They will triple in size while baking.
Place in the oven at 350°F for about 55 minutes. They will be done when crisp and hollow. If you remove them before time, they will deflate. Not pretty…
Keto Pastry Cream Recipe for Cream Puffs
Mix the egg yolks, sugar substitute, salt and vanilla extract in a bowl. The mix should have a light yellow, creamy texture.
Bring part of the heavy cream to simmer. Then add some of the warm heavy cream to the egg mixture while whisking.
Repeat the process until all the heavy cream is incorporated. Always whisking.
Transfer the mix to the sauce pan and continue to cook while mixing. It will thicken and have a custard texture.
Once ready, cover with plastic wrap and place in the refrigerator to set and cooldown.
Whisk the rest of the heavy cream until you get stiff peaks. Then fold whipped cream into the pastry cream and place in a pipping bag until ready to use.
Using a small sharp knife or chopstick create a little opening on the side of the puff and fill them with the pastry cream.
Finally, cover each puff with chocolate ganache.
This keto cream puffs recipe freezes well. You can make them and keep in the freezer.
Keto Cream Puffs
Ingredients
- 1 Cup Water
- ¾ Cup Almond Flour
- ⅓ Cup Psyllium Husk
- 2 Scoops Protein Powder
- 2 Teaspoons Baking Powder
- 2 Tablespoon Sugar Substitute
- 3 egg whites
- 2 Teaspoons Vinegar Apple Cider
- 1 Teaspoon Almond Extract
- 1 Teaspoon Vanilla Extract
- ¼ Teaspoon Sea Salt
Pastry Cream
- 6 Egg Yolks
- ½ Cup Powdered Sugar Substitute
- ¼ Teaspoon Salt
- 3 Cup Heavy Cream
- 4 ½ Teaspoons Arrowroot Powder
- 2 Teaspoons Vanilla Extract
- 1 Teaspoon Xanthan Gum
Chocolate Glaze
- ½ Cup Sugar Free Chocolate Chips
- 4 Tablespoons Heavy Cream
Instructions
- Preheat the oven to 350°F (325°F if convection).
- Mix the dry ingredients in a large bowl or standing mixer and bring the water to a boil.
- Add the vinegar and egg whites to the dry ingredients, and mix well.
- While mixing, add the boiling water until it forms a bread like dough. Do not over mix.
- Set a little bowl with one tablespoon of olive oil.
- Moisten your hands with olive oil and form 20 balls
- Place on a baking sheet and bake in the oven for 50–60 minutes.
- Let them cool completely.
- With a knife, create a little opening on the side of the puff.
- Transfer pastry cream to a pastry bag fitted with a 1/8-inch plain round tip.
- Insert the tip into the opening of each pastry, and pipe to fill with pastry cream.
- Cover each cream puff with chocolate ganache.
Pastry Cream
- In a small sauce pan bring 2 1/4 cups of heavy cream to a simmer.
- Place egg Yolks in a small bowl. Add sugar substitute, vanilla extract, Whisk in egg yolks until they are pale yellow, smooth, and fluffy, about 1 minute.
- Slowly and while whisking add about 1/4 cup of the cream mixture into the egg yolks. Repeat until all the cream mixture has been incorporated.
- Transfer the mixture (now with egg yolks) back into the sauce pan. Continue to cook in medium low heat while whisking.
- Once mixture has thickened, remove from the heat and turn burner off.
- Strain pastry cream through a fine-mesh sieve set over a heatproof medium bowl. Immediately place plastic wrap touching the surface to prevent the forming of a skin (thin dry layer).
- Let it set and cool in the fridge.
- While the pastry cream is cooling, whip 3/4 cup of heavy cream until it form stiff picks.
- Once the pastry cream is set and completely cooled, mix in the xanthan gum and add whipped cream using a folding motion.
- Place the pastry cream in a piping or zip lock bag with a filling tip (narrow and round).
- Keep the pastry cream in the fridge until ready to use.
Chocolate Glaze
- Place the chocolate and heavy cream in a small glass bowl. Microwave for 15 seconds and stir to combine the chocolate. If the chocolate is not completely melted, microwave again but in 5 seconds increments until it is melted and a sauce has formed.
The liquid ingredients are too much compared to the dry I already had to throw out the first batch and I made only 12 not 20
I only have vanilla protein powder. Can I use that instead of what you listed?
Hi Lorry,
I haven’t try it with vanilla protein powder, but I think it should work. Let me know how it goes if you give it a try.