I decided to modify my Cheese Thin Buns recipe by adding some Carbquik to the ingredient line-up. What a marvelous change that makes! These tasty little bite-size snacks are less than 1 net carb per puff! We both love snacking on cheese bread, but that isn’t exactly on a low-carb diet. This is my answer to a late night snack that is suitable on a very low-carb diet. These are easy to make and I’m certain they’ll be a hit with your family. If you don’t like things spicy, omit the cayenne; if you do like things spicy, you may even want to increase the amount of cayenne! 🙂 These are suitable once you get to the end of Phase 2 Atkins.
3 eggs, beaten
½ c. water
2 T. olive oil
2 c. shredded Cheddar cheese
1 T. + 1 tsp. glucomannan powder (there is no substitute for this)
¼ c. whey protein powder (plain, unsweetened)
1 T. (3 tsp) baking powder
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. cayenne pepper (optional but greatly enhanced the flavor layers)
1/8 tsp. sea salt
1 c. Carbquik (use gluten-free bake mix for a gluten-free version)
DIRECTIONS: Preheat oven to 350º. Measure out the dry ingredients in a small mixing bowl and stir well to evenly mix. In a separate medium mixing bowl, beat the wet ingredients with an electric mixer or whisk. While you are whisking the egg mixture, slowly add in the dry ingredients until all is well blended into a batter resembling pancake batter. Stir in the cheese and mix it well. Let the dough stand a few minutes as it will thicken/stiffen up a bit.
I used a non-stick mini-muffin pan. The cheese will bleed out some oil, so you shouldn’t have to oil a non-stick pan. But if yours is NOT non-stick, oil the cups of your mini-muffin pan lightly with a brush. Using a measuring spoon, put 1 level tablespoon of batter into each cup raking it out with a finger to get it all. Will make exactly 34 muffins, so a second baking will be necessary unless you own two mini-muffin pans. Pop into 350º oven and bake for 17 minutes or until browning on top. We found browning enhances flavor, so you may want to even bake yours a bit longer. Remove from oven and cool a couple minutes. If cooled a bit, they will come out of the pans with a knife tip’s help without tearing apart. If removed too hot, you are going to tear them up.
NUTRITIONAL INFO: Makes 34 Cheese Puffs, each contains:
50.6 cals., 4.52 g fat, 2.13 g carbs, 1.43 g fiber, 0.70 g NET CARBS, 3.06 g protein, 138 mg sodium