dessert, diets, donuts, Keto, low-carb, pastry, recipe, recipes

I Dream of Cream Puffs!

Not going to lie, my inner fat kid is doing an extreme happy dance today! Because, I found a way to make cream puffs that won’t throw me completely out of keto. I have shared before that I have Celiac Disease, so things like this are usually pretty labor intensive to make gluten-free. But, using what I have learned about baking gluten-free, combined with the tips and tricks I have been picking up from my fellow bloggers, you-tubers, and reddit’ers I am getting more bold in trying to create some of the baked goods that are such a rare treat.

Before I jump directly to recipe and the how to: I have a question that people have asked me multiple times when I talk about keto.

How do you know a “good” carb choice from a bad one?
This is a great question, because the simplest explanation for keto is “high fat, low carb, moderate protein. But, it isn’t quite that simple, because all carbs are NOT created equal. Otherwise, we could just eat tiny portions of potatoes, starches, and sugars, right?

Well, here is the difference, simple carbs versus complex carbs. A simple carb is something like fruit juice, or honey/sugar, or grains and potatoes. They are simple because the body doesn’t have to much of anything to convert them into glucose (the sugar our body uses). Complex carbs on the other hand have enough fiber that it blocks all of the natural sugar/starch from being converted quickly into glucose. The complex carbs are the “good” carbs. So, if you eat a handful of blueberries, there is less quickly usable sugar than if you juiced those berries and drank them (minus the fiber).

The other carb question I get is: Do you need to count the carbs from using sugar alcohols, like erythritol or xylitol. The answer is you can, but personally, I don’t. The reason is that when you use a sugar alcohol (sugar alcohols end in ‘tol, sugars end is ‘ose), it does not trigger the insulin response, nor does it immediate convert to usable sugar in the body. So, I do not count them in the net carbs.

Please do continue to send me questions, though it would be lovely if you do so here in the blog, so that everyone benefits from your questions.

Do you have a favorite you would like me to try and keto’ize? Please post in comments and I will do my best to either come up with one myself, or point you to a recipe that I have tried and works.

Now onto the recipe. Remember you can click on the name of the recipe to be taken to a printer friendly version.


6 Tbsp butter-melted
1/4 cup boiling water
1/4 cup carbonated water
1/4 cup nut or sunflower seed flour
2 Tbsp coconut flour
2 Tbsp whey protein powder
1 tsp xanthan  or guar gum
1/8 tsp cream of tartar
1/2 tsp baking powder
1 Tbsp keto friendly sweetener


2 Tbsp cream cheese, Creme Fraiche, or Keto Coconut Cream Cheese
1/3 cup heaving cream-whipped
1/2 tsp vanilla
1 Tbsp keto friendly confectioners sweetener (you can make this yourself by powdering your sweetener in a coffee or spice grinder).
1/2 tsp xanthan gum

How to:


Preheat oven to 400° F.  Prepare baking sheet with silicone mat or parchment paper. If using deep fryer preheat your oil (I use tallow or ghee) to 350° F.

In a microwave safe dish add water and butter, then heat on high for 60-90 seconds or until water is boiling and butter is completely melted.


In mixer bowl with whisk attachment add dry ingredients, then add the carbonated water, followed by your hot butter and water mixture. Beat on high speed until a nice airy batter forms.


Pipe (using piping bag or a ziplock with a corner cut) dough onto prepared baking sheet, or into the hot oil of the deep fryer. If baking, bake for 10-12 mins, or until golden brown (watch that you don’t burn the bottoms). If deep frying, pipe in 4 blobs (be careful you don’t splash the hot oil!) and fry 2-3 mins each side, or until golden and floating (depending on the size of the blobs you piped into deep fryer, the time may be shorter or longer).


Once your pastries are done, set them aside to cool for about 10 mins before filling.



Whip cream until stiff peaks form. Add the other ingredients and whip until well blended.


Pipe filling into your pastries (again using piping bag or ziplock), or simply cut pastries in half and pipe filling between the two halves.


This recipe also works for making a nice chocolate eclair by adding a bit of ganache over the tops.

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