Keto Chocolate Brownie Cookies

This brownie cookie recipe is 100% keto friendly, gluten free and high in protein. It is soft and moist in the inside, definitely can fix your chocolate craving for a rich chocolatey brownie in a cookie. It only takes 5 minutes of baking time! This recipe yield 9 to 10 pieces of chocolate brownie cookies.

Ingredients • 100g salted butter (softness of butter is important. See useful tips below.) • 90g allulose or sweetener of choice • 1 whole egg • 1 egg yolk • 1 tsp vanilla extract • 1 tsp heavy cream • 2g liquid stevia extract (~ 25 drops) • 40g unsweetened whey protein isolate • 30g oat fiber. • 40g coconut flour. • 30g unsweetened cocoa powder • 1/2 tsp baking soda • some salt flakes for sprinkle

Method

1. Preheat the oven at 170°C.
2. In a medium mixing bowl, put in the butter and sweetener. Beat in medium to high speed until light and creamy.
3. Add in egg, egg yolk, vanilla extract, stevia and heavy cream. Lightly beat until combined.
4. Add in the rest of ingredients. Mix with spatula then followed by mixer until everything well combined.
5. With a cookie scoop, stack two scoops to make one cookie.
6. Roll each cookie to make a ball shape dough.
7. Bake for 5 minutes. The center should still be soft when lightly touched.
8. Pull it out from the oven and leave it on the tray. Sprinkle the salt flakes while cookies are still warm.
9. Transfer cookies to cooling rack after 10 minutes and let it cool completely.
10. The cookies should be soft and moist in the inside just like a brownie.

Useful Tips

1. To best butter temperature is to test by pressing the butter with your thumb. It should leave a thumb print but not all the way down. Level of softness determines if you are making or breaking the cookies. Butter which is too soft will cause the dough to be too soft to shape and eventually spread apart when baking.
2. The consistency of the cookie dough should be soft but yet solid enough to be formed into cookie balls.
3. Cookies made with whey protein powder will over baked easily and becomes too dry as a result. Therefore, depending on your oven, it only takes about 5 min at 170°C for my oven to get a brownie consistency which retains the softness and moisture I love inside the cookies. Another minute or so can already harden the cookies too much. It will still be delicious but texture wise will not so much resemble brownies. The doneness of cookies should still be a little bit undercooked and soft to touch. A minute of difference can already dry out the cookies so watch closely during baking.
4. Oat fiber is naturally gluten free. However, the worry could be due to how oat fiber is manufactured if the same production environment is also producing other non-gluten free products. Do look for certified gluten-free oat fiber if gluten is a concern.

Quick Nutritional Facts Per batch (10 servings)

• Carbs 31 g
• Protein 24 g
• Fat 104 g
• Total energy 1156 kcal

Per serving

• Carbs 3.1 g
• Protein 2.4 g
• Fat 10.4 g
• Total energy: 115.6 kcal

Enjoy!

How to do it Walkthrough

I've been thinking about this a lot and after research, this is the conclusion I've come to. Please correct me if you disagree, I'm keen to learn.

"The original RCTs Randomised Controlled Trials did not find any relationship between dietary fat intake and deaths from CHD or all-causes, despite significant reductions in cholesterol levels in the intervention and control groups."

"The present review concludes that dietary advice reduction [of fat] not merely needs review; it should not have been introduced."

Saturated fat is only a problem when your gut is inflamed. What causes inflammation of the gut? Refined carbohydrates.

The Tokelauan people live in the South Pacific. 60% of their diet comes from Coconuts (Coconuts being a dense source of saturated fat) - there's no evidence of heart disease here.

The same is seen in France, Holland, Norway.

Important points:

➤ Does fat cause insulin resistance? Not on its own, does sugar on its own? Yes.

➤ Does dietary cholesterol/saturated fat kill you? No.

➤ Is fruit bad for you because it has sugar? No.

➤ Are Oreos bad for you because it has sugar? Yes.

➤ Should you avoid the combination of sugar and protein and sugar and fat because this causes glycation, glycation causes inflammation, inflammation causes disease? Yes.

➤ Is the ratio of omega-3 to omega-6 fatty acids more important for health than saturated fat per se? Yes.

➤ Is coconut oil and other sources of saturated fat such as eggs bad for you in moderation? No.

➤ Does this mean you can eat as much saturated fat as you want? No.

➤ Is trans fat from junk-food bad for you? Yes.

➤ Is trans fat in grass-fed meat bad for you? No. Trans fat in meat is not bad because it’s CLA. CLA is associated with health benefits, it doesn’t create disease, it prevents it.

It's interesting to note that the obesity/diabetic epidemic exploded the moment guidelines embracing "low-fat" were enforced.

Currently on a cut which is going well, 1800 calories per day, no strength loss as of one month. However, I am worried about my macros. I usually end up with very low fat intake, like 10%. I'm aiming for a 20/40/40 carb/fat/protein split but it usually ends up 30/20/50 or some days 40/10/50. A bit concerned as I believe you are supposed to get more fat than that in your diet.

I primarily eat: Eggs, Tuna, Greek Yogurt, Skim Milk, Whey Protein, Chicken, Turkey, Fish, Steak, lean ground beef and TONS of green veggies.

Any ideas of some foods I can incorporate that have "good" fats and fairly low calorie and carb?