Burger Fries Milkshake – keto!

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Why has it taken me so long to do this???

 

I’ve been playing with a chia seed dessert topping lately, and I’m thinking I can invent a thick milkshake with just ice cubes, chia seeds soaked in water, heavy whipping cream, vanilla extract, and a keto sweetener.

The bun is at most 4 net grams (probably closer to 3, but I like to round up), a cup of milkshake is going to be anywhere from 4-8 net grams, so if you’re OMAD/TMAD, or doing 30-50 net grams for keto, this won’t be a problem. A handful of fries, a loaded burger, and a cup of milkshake will be in the 15-20 net gram and 1200-1500 calorie range, depending on all the things.

1/6 batch of fries + bun + 1/2 lb all-beef burger patty + chia milkshake experiment is approximately 1150 calories and 15 net grams of carbs. Adding toppings (bacon (160 calories), cheese (70 cal 2 carb for American cheese, veggies, etc) will add 0-3 grams of carbs and 0-300 calories. Sounds perfect for OMAD.

Keto Buns

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Course Side Dish
Servings 9 Buns

Ingredients
  

Dry ingredients

  • 1/2 cup oat fiber (41g)
  • 2/3 cup flaxseed meal (70g)
  • 1.25 cup wheat gluten (190g)
  • 1 tsp salt
  • 3-4 tbsp powdered sweetener ( optional )
  • 1/2 tsp xanthan gum (2.5g)

Wet stuff

  • 1 cup warm water (240ml 50-55C)
  • 1 tbsp instant yeast (8g) ( or active, proof first )
  • 1 tsp honey (7g) see notes
  • 2 eggs room temperature
  • 2 tbsp softened butter (30g)

Instructions
 

  • Whisk the dry ingredients.
  • In a separate bowl, add the water, yeast ,honey (proof this if using active yeast), eggs, butter, gently stir it until smooth.
  • Add the dry ingredients to the wet ingredients (see below) and mix well.
  • Knead well, at least 10 minutes in a stand mixer or 15 minutes by hand.
  • Divide into 9 equal portions, roll into bun shapes.
  • Place in a bun pan, or parchment-paper lined baking sheet.
  • Lightly spray cooking oil on the buns, and lightly drape some oiled clingwrap on top.
  • Place in a slightly warm oven (115F-ish) with a lot of moisture (pan of boiling water underneath) for 2 hours, and replace the hot water after an hour.
  • Bake at 350 for 15-20 minutes

Notes

9 buns = 210 cal, 10g fat, 3.9g net carb (7.5g fiber), 9.4g protein 
The yeast will eat some of the honey, so the 3.9g is overstated.
Always add dry to the wet, or make a well in the dry ingredients for the wet and slowly pull the dry into the wet as you stir it all together. One sounds a lot easier and it is. What's the net difference? Not enough for me to care =)
Keyword Keto

Hamburger patties

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Ingredients
  

  • 1/2 pound ground beef ( or 100% beef instead of 50% pork )
  • 1/2 pound ground pork
  • 1 egg
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp white vinegar
  • 1/4 cup finely diced onions ( optional )
  • 2 tbsp worcestershire sauce ( optional, replaces vinegar )
  • 1/4 cup breadcrumbs/ground crackers ( optional - not keto )

Instructions
 

  • Mix well.
  • Press/form into shape.
  • Let sit in fridge for at least 1 hour before using.

Keto French Fries

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Course Side Dish

Ingredients
  

  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 2 tbsp xanthan gum
  • 1/2 tsp salt ( I use 1 tsp )
  • 1 cup very hot water
  • 30 drops potato flavouring ( optional )
  • oil for frying

Instructions
 

  • Whisk the ingredients together.
  • Knead into a ball, transfer to a sheet of parchment paper, and loosely form a rectangle.
  • Sandwich with another piece of parchment paper, and roll out with a pin to about 1/4" thick.
  • Cut to desired width, fry in oil at medium heat until golden brown (or a bit darker), dry on a paper towel, and season with whatever tickles your fancy!

Notes

Make sure to sprinkle the xanthan gum across all the flour, and whisk together. It will immediately gel up with the water, so the more evenly spread out it begins, the better. 
Keyword Keto

Milkshake: These will vary from 4-7+ net grams depending on everything.

There’s a bunch of versions, anything ranging from a dairy-free milk as a base, keto ice cream, or whipped cream, or blended ice, add your favourite flavours … here’s a few options:

13.5 oz can of coconut milk, discard the water + 1 cup heavy whipping cream + 1/4 cup sweetener + 2 tsp flavouring + 2 ice cubes. Blend everything other than the ice 30 seconds. Add the ice, pulse a bit to crush the ice. Serves 4

 

3 cups ice + 1 cup nut milk + 1/2 cup hwc + 3 tbsp sweetener + 1 tsp vanilla extract + optional scoop of your favourite protein powder. Blend until smooth. Serves 4

 

2 cups almond or coconut milk 3 tbsp cocoa powder + 2 heaping tbsp sweetener + 4 scoops keto ice cream  in a blender for 30 seconds, top with whipped cream. Serves 2

 

1 cup coconut milk + 1/2 cup hwc + 5 tbsp cocoa + 1/4 cup sweetener + 1 tbsp vanilla extract + pinch salt  1.5 cups ice cubes. Blend until smooth. Serves 2

 

This is what I’m playing with today – never tested before, so wish me luck!

I wasn’t sure if my ice cubes were ready, so I used 1/3 cup of frozen strawberries. Add 4 net grams of carbs, deal with it. It was pretty unreal. The chia seeds need a bit of work, but for a first attempt, I’m thrilled.

Chia Vanilla Milkshake

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Course Drinks
Servings 2 glasses

Ingredients
  

  • 3 tbsp chia seed (1 ounce)
  • 1 cup warm water
  • 1/2 cup ice cubes
  • 1/2 cup heavy whipping cream
  • 2 tbsp vanilla extract
  • 1/4 cup keto sweetener

Instructions
 

  • Soak the chia seeds and water for 20 minutes.
  • Put everything but the ice in a blender and mix for 30 seconds.
  • Add the ice and pulse for 10-15 seconds.
  • Serve immediately.

Notes

Assuming allulose for the sweetener at 0 calories and 0 carbs,
Each serving is approximately 210 calories, 3.5 net grams of carbs 5 grams fiber, 3 grams protein, and 15.5 grams of fat, and the balance of the calories is alcohol.
Keyword Keto