Keto Bread Pudding: only 29 carbs and 9 ingredients and done in 50 minutes. It's also a breadless bread pudding and sugar free bread pudding, perfect for the gestational diabetes diet. Healthy comfort food for the holidays that's Paleo, gluten free, grain free, dairy free, nut free, vegetarian and vegan: a totally guilt free dessert!
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Why Keto Bread Pudding?
It's a selfish reason. My favorite dessert growing up was my dad's bread pudding. I went off to the military and every time I'd come home he'd ask me what I wanted to eat. I'd say bread pudding (sometimes he'd say it for me) and he'd make it without hesitation. And, without hesitation, I'd eat the whole pan; seriously. The only time I wouldn't was when he'd top half of it with shredded coconut. I loooathed coconut back in the day. A couple of times he forgot and put it in the whole pan. Did it stop me? Nope! I picked out as much as was visible and filtered the rest out with my tongue. His bread pudding is THAT good! But the funny thing is that I factored in the coconut when developing this recipe.
So anyway, when I opened up the ABS Pancakes Cinnamon Roll mix, I was first amazed that it smelled exactly like cinnamon rolls, then it sparked memories of my favorite dessert. In that moment I could taste every flavor, even the coconut, and decided to recreate it! Being able to achieve the flavors without the bread and sugar is so exciting! I can't wait to make it for him!
For Gestational Diabetes Mama's
The pancake mix is 11 carbs on its own and is sweetened with Stevia, a zero glycemic sweetener. Additional sweeteners are the applesauce, Granny Smith apple and banana, all of which are low glycemic. However, they are on the high end of the low glycemic meter. To be low glycemic, it must be 55 or lower. Applesauce is 55, because it is just the pulp and juice of the apple, whereas the actual apple is 35-40 because the peel is still attached. Since the peel offers great nutrients and lowers the glycemic index, use only pieces of apple with the peel still attached. By doing this you optimize your nutrients and reduce the overall glycemic index of the dessert. The peel isn't even noticeable when eating this dessert. Lastly, the banana sits at a 51 glycemic index; still considered low glycemic. Just a small amount of banana is used, so I don't think it makes much of a difference.
Our body processes fruit sugars as simple sugars, meaning it doesn't differentiate between fruit sugar and table sugar. If you're concerned about the amount of sugar/carbs, replace the applesauce with extra milk and add 1 Tbsp of sugar or alternative sweetener. But for sure leave in the banana and Granny Smith apple, as they make a unique offering to the taste.
- The walnuts aren't necessary but I like them because of their fat, fiber and iron.
- We always added raisins, but this is too risky for gestational diabetes mama's. Raisins are loaded with sugar! Nonetheless, considering the healthy fat of 25g and protein of 19g, you have a good balance here and may be able to toss in just a FEW if you really like them.
- The milk can be any alternative.
- Bread pudding sauces are often Amaretto or Bourbon based. An easy workaround for this recipe for gestational diabetes mama's is to mix CoolWhip (very low carb) with Imitation Rum Extract. (Not included in nutrition or recipe.)
Keto, Paleo and Vegan
Replace the butter for grass-fed or a butter flavored alternative fat, but the butter flavor is important.
Recipe Made Simple
- Mix the dry ingredients together in a bowl and set aside.
- Mix the wet ingredients together.
- Mixing cold milk with the melted butter will make it solidify again, so warm the milk a bit.
- Combine both mixtures. It'll be soupy.
- Melt 1-2 Tbsp of butter in the pan before adding the mixture.
- This isn't necessary but it adds great flavor. (Not included in nutrition or recipe)
- Bake in a shallow dish.
- You can fill the dish to the very top and it will not overflow when baking. If you think it will, just put a pan on the rack below it in the oven to catch any overflow.
You'd be hard-pressed to find a dessert boasting on 29g of carbs and 19g of protein!
Fast Food Series
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Keto Bread Pudding
- 2 scoops ABS Pancakes Cinnamon Roll Mix
- 1 t Cinnamon
- 1 cup Unsweetened Almond Milk (or preference)
- ⅔ cup Unsweetened Applesauce* (optional)
- 4 Tbsps Butter, melted
- ½ cup Walnuts, whole
- ⅔ cup Granny Smith (Green) Apple, chopped (about half an apple)
- ½ cup Banana, pieces (about ½-2/3 banana)
- 2 each Large Eggs
- Preheat oven to 350.
- In a bowl, mix the pancake mix and cinnamon together. Set aside.
- In a small pot on low heat, mix the milk, applesauce* and butter until the butter is melted. Remove and let cool while you chop the fruit.
- Crush the walnuts and add them to the milk mixture along with chopped apple and banana and stir.
- Pour the dry mixture into the milk mixture and stir well. Add the eggs and stir well. The batter will be soupy.
- Pour into a small, shallow baking dish. If using a large dish, double the recipe. The batter, when in the dish, should be anywhere from 1-3 inches high. It can be filled to the very top and will not overflow when baking.
- Bake 35-40 minutes, until the center is firm to touch.