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 
You made me laugh with your six bags of coconut flour in your pantry. Why yes, Dr. Berkeley, we ARE involved with our food LOL! And this looks like a wonderful recipe. I like that I can make a single serving after dinner if the mood strikes me. I haven’t tried coconut flour yet–would almond meal make it too grainy? I know I will like coconut flour, just haven’t taken the plunge yet. I also like sweetening things with maple syrup. And surprise–when you buy real maple syrup, it doesn’t have that weird maple-y taste that the imitation maple has. Thanks for sharing your recipes Lori.
Those six bags of coconut flour go along with the 6 boxes of coconut butter, too LOL! Obsessed much?
I don’t know if almond meal would work as well because it won’t soak up the liquid like the coconut flour will. You could try peanut flour instead. I think you have that, right?
Yum! Thanks for sharing. I want some NOW, but don’t have the ingredients on hand. 🙁 Fortunately, I have a very sound relationship with Amazon–they know my number. I actually get lots of my specialty ingredients from them–soba noodles, whole wheat orzo, whole wheat couscous, etc. Their prices, esp when you buy in bulk, beat TJ and Whole Foods by a mile.
I thought of you tonight on my after dinner bike ride when I saw a woman wearing your cool biking shirt. Were you down my way??
Not quite that far for biking LOL!
I was really surprised at how inexpensive specialty items can be an Amazon!
I think my husband is going to find you and question why we need so much “weird” stuff like coconut butter and coconut flour. LOL
Looks delish though!
What a great looking recipe. Thanks for sharing Lori, can’t wait to try!!!
Hmmm, I have most of those ingredients. Will have to sub for coconut flour, but where there’s a will, there’s a way, right? 🙂 thanks for the recipe!
OOOH WE ARE SO SO IN FOR MAKING THIS!!!!
she shouts.
then urges you to TWEET.
Every time I see coconut flour I think of you Lori. You are becoming quite creative with it!
LOVE!!!!!!!!!!!!!!!!!!! I was going to ask you about that rubbery part till you wrote about it! You anticipated the question! 😉 THX! Now I have to get some coconut flour!
ohhh how affordable are things in the US!!! I envy you people!! Also the variaty of things! you can find any kind of food in the States!
Here in Spain, I have to pay 9 euros ( like 14 us dollars) for just one pond of organic coconut flour! : -(. The next trip to US I will fill one suitcase only with food!
This looks really good, thanks! Think it will be breakfast tomorrow! 🙂
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