You will find below all the Atkins Recipes! Please read the tips first! Enjoy! Helpful tips
If you don't have all the sweeteners, use any sweetener you have to taste. Mixing different
sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetener. Always
start with the equivalent of 2 tbsp and add until sweet enough for you. For cooking with sugar
substitutes, refer to the company of the particular sugar substitute you want to use. Most products
have a toll free number to call for more information. Always bake in preheated oven, be careful not
to over bake, I check with a toothpick that it comes out clean (dry). Use plastic,(not for baking)
wax-paper, parchment paper, butter or pam – type sprays to line your baking pan. Baking pan is your
choice; bread loaf pan works well, but also the square and rectangular pans work great too. Most
recipes get very stiff, it is best to use your hands to knead the mixture really well making sure
the powder gets dissolved in. It may also be helpful to put some butter on your hands to help press
it firmly into the pan. Always chill or let cool before cutting into bars, unless otherwise stated.
Store bars in airtight containers, they may also be frozen. Store the syrups in airtight containers
in the refridgerater. I have done my best to provide accurate carb counts.
Which Protein Powder to use?
It's best to use the "scoop" that comes with the package, but in case it's lost or you buy bulk,
this is approx. 1/3 of a cup. Protein powders are pretty much interchangeable. Keep in mind, though,
that carb and protein counts vary by brand and flavor, so your end result may differ from the
original recipe. It is your personal preference to taste as to which powder and brand you use. Can
be found in most grocery stores, or a health food store.
Soy powder (also called soya) powder and soy flour are both made from soybeans. Both contain protein
and some carbohydrate and are appropriate for doing Atkins. Soy powder is ground finer than soy
flour therefore works better in shakes: soy flour used for baking, is denser than soy powder and
therefore has more carbs.
Soy protein isolate as the name implies, separates the protein from the carbohydrate content of the
soybean, making it lower in carbs than soy flour or soy powder.
Protein powder is a source of pure protein, usually an egg protein or vegetable-based protein
powder. Keep in mind that many protein powders contain certain carb-laden fillers and hidden sugars.
Make sure you read the label to check carbohydrate and sugar content.
Whey protein isolate is considered the highest quality protein available in terms of the body's
ability to utilize it. It is extremely low in carbohydrate, high in protein and contains virtually
no fat. It has also been shown to possess immune-boosting capabilities by increasing the body's
cellular levels of glutathione, an important anti-oxidant.
Lecithin Derived from soy beans or egg yolks, nutrient-rich lecithin is a wonder ingredient. It's
used in cooking as an emulsifier, preservative, lubricant, and moisturizer. It's a healthful
substitute for fat in baked goods, adding moisture and improving texture. Bakers use it as a dough
enhancer because it helps give yeast breads more of a rise. It comes either granulated or as a
liquid and can be found in health food stores. Substitutes: vegetable oil (In bread recipes,
substitute this for lecithin measure for measure.)
guar gum This thickener is very popular among people with gluten allergies. Look for it in health
food stores. It clumps easily so add slowly. Substitutes: Xanthan gum (Substitute an equal amount of
xanthan gum for guar gum. Xanthan gum is more expensive, but interchangeable with guar gum.) OR pre-
gel starch
Stevia This has been touted has a healthful alternative to non-nutritive artificial sweeteners. It's
quite sweet, but has a bitter aftertaste. Look for it in health food stores. Substitutes: sugar OR
artificial sweeteners
Feel free to have fun, try other flavor combinations, wing it given whatever ingredients you have on
hand. This is all supposed to be enjoyable and creative, right?
Nut Spice Protein Bars 90 g Protein Powder 3 tsp baking powder 8 tsp Splenda 4 medium eggs,
1/4 cup vegetable oil
2/4 cup water
3/4 cup peanuts, chopped 1 tbsp vanilla extract 1 tbsp cinnamon 1 tsp nutmeg Mix dry ingredients.
In seperate bowl mix eggs, oil, extracts. Beat well and add to dry ingredients, mixing well. Add
water. Should be wet like cake mix. Pour in sprayed pan. Bake at 325F degrees 15-25 minutes.
Makes 8 bars; Approx 3 g carbs per bar
Pumpkin Bars
4/4 cup almond flour 2 tsp oat flour
5/3 cup canned pumpkin 2 eggs
6/4 cup vegetable or almond oil 2 tsp brown sugar twin
7/4 cup splenda
8/2 tsp baking powder
9/2 tsp salt 1 tsp cinnamon
10/2 tsp nutmeg
11/2 tsp ground cloves
12/4 tsp ginger 1 tsp vanilla extract
13/2 cup chopped walnuts or pecans
In bowl beat eggs with Brown Sugar Twin. Add vanilla extract and canned pumpkin, mixing well after
each. Set aside. In a seperate bowl, mix almond flour, baking powder, oat flour, salt, Splenda, and
spices until well mixed. Pour eggs/pumpkin mixture into dry ingredients and be careful to mix
extremely well. Add chopped nuts and mix again. Pour into baking dish that's been greased with
butter or PAM. For thin bars, use a 12" X 8" pan; for thicker bars, try an 8" X 8". Bake at 350
degrees F. for 25-30 minutes for rectangular pan, and 30-40 minutes for square pan. Cool in pan for
5-10 minutes before removing, then cut in squares and enjoy! You can frost the bars with the
following recipe:
Cream Cheese Frosting 1 8-oz package cream cheese at room temp 2 tsp vanilla extract 1 tsp butter
flavor extract 3 packets of Splenda 1 tspBrown Sugar Twin sprinkle of cinnamon Mix all ingrediants
well. For a more creamy and prettier frosting, mix with electric mixer till whipped. A drop of
yellow food coloring is nice, but optional. Spread on pumpkin bars. Makes 12 squares; Approx. 3
carbs per square (including frosting)
Lemon Meringue Bars Base:
14/4 cup unsweetened coconut
15/4 cup ground almonds
16/3 cup melted butter Mix all together and press into a 13x9 pan. Bake 350 for about 8 minutes
until golden edges form.
Filling: 2 1/4 cup water
17/2 cup lemon juice 28 pkgs sweetener
18/8 tsp salt 3 eggs few drops yellow food coloring
19/4 tsp lemon extract 2 tbsp butter
20/4 cup cornstarch
Mix water, lemon juice, sweetener and cornstarch together in a saucepan. Bring to boil, reduce heat
and heat 1 minute while whisking. Add salt, coloring and extract. Beat eggs in a bowl and whisk 1/2
of the lemon mixture into the eggs, then pour them into the remaining lemon mixture in the
saucepan. Heat on low for 1 or 2 minutes while whisking. Add butter and stir until melted. Pour
over prepared base.
Meringue: 3 egg whites
21/4 tsp cream of tartar 10 pkgs sweetener
Beat meringue ingredients until soft peaks form. Spread over lemon filling, sealing edges against
pan. Bake 425 for 4-5 minutes or until slightly browned. Cool and cut into 15 squares Makes 15 bars;
Approx. 5 carbs per bar
Quick Praline Bar 24 graham cracker squares
22/2 cup packed brown sugar
23/2 cup butter
24/2 tsp vanilla
25/2 cup chopped pecans (substitute chopped almonds or cashews) Heat oven 350 degrees. Arrange
graham crackers in single layer in ungreased jelly roll pan. Heat brown sugar and butter to
boiling in saucepan and boil for one minute while constantly stirring, remove from heat and stir
in vanilla. Pour sugar mixture over crackers, spreading it evenly. Sprinkle with pecans. Bake 8
to 10 minutes or until bubbly, cool slightly.
Makes 12 bars; Approx 3.5 carbs per bar
Protein Bars 1
7 scoops of Protein Powder
26/2 cup softened butter 4 oz. cream cheese
27/2 cup walnuts
28/4 cup Splenda
Soften the butter and cream cheese together...and mix. Add in the protein powder, and Splenda. Mix
in nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff.
Press firmly into a greased pan. Chill until firm. Makes 6 bars; Approx 2.5 carbs per bar.
Homemade Chocolate Bars
1 square unsweetened chocolate
3 tbsp Protein Powder
3 tbsp soy protein
1 tbsp psyllium husks
1 tbsp unsweetened coconut or almond meal
1 tbsp SugarTwin brown sugar
1 tbsp Splenda
5 drops Stevia
29/4 cup whipping cream
1 tbsp peanut butter
1 tsp vanilla extract
1 tsp mint extract (optional)
30/4 cup crushed pecans (optional)
Microwave the chocolate square for 1 minute on high. It should almost be melted or half-way through.
Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes
on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).
Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of
the ingredients on top and mix together. Press into a greased pan. Chill until firm.
Makes 6 bars; Approx 3 carbs per bar.
Protein Bars 2
1 square unsweetened baker's chocolate 2 tbsp. butter 2 tbsp. heavy cream 3 packets Splenda 3 scoops
(1 cup) Chocolate Protein Powder
1 cup chopped peanuts or 1 1/4 cup chopped pecan
31/2 cup unsweetened coconut 2 tbsp. Sugar Free Syrup, maple syrup (or water, in a pinch
Melt chocolate and butter in microwave for 1 min; stir until completely melted. Add Splenda and
heavy cream and stir until creamy. Add protein powder, peanuts, coconut and stir until mixed pretty
well, add syrup (or water), and mix thoroughly. Press firmly into a greased pan. Chill until firm.
Makes 6 (very large) bars; Approx 5 carbs per bar
Peanut Butter Protein Bars
2 tbsp no-sugar peanut butter
2 tbsp melted butter
32/2 tsp liquid artificial sweetener
33/4 cup Splenda
1 scoop Vanilla Praline protein powder
Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add
protein powder and stir until it forms a ball. Roll up in ball and knead a bit; then separate into
even portions, shaping as desired. Chill until firm. Makes 4 bars; Approx 2 carbs per bar.
Nutty Fudge Bars
2 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
34/2 cup butter
4 oz cream cheese
1 oz chopped walnuts
1 tsp vanilla extract
1 tsp peanut butter
35/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in a bowl, mix together very well. Add
splenda and vanilla, mix. Add walnuts and protein powder and mix. Press firmly into a greased pan.
Chill until firm. Makes 8 bars. Approx 3.2 carbs per bar.
Fudge Walnut Bars
2 1/3 cups chocolate protein powder
36/2 cup butter
4 oz cream cheese
37/2 cup chopped walnuts
38/4 cup Splenda
Melt butter and cream cheese. Mix in protein powder and Splenda. Add walnuts and mix again. Press
firmly into a greased pan. Sprinkle additional finely chopped walnuts on top if you like. Chill
until firm. Makes 8 bars. Approx 2.5 carbs per bar.
Pineapple Bars
1 1/2 cups soy protein isolate
3 tbsp whey protein
1 cup Splenda
1 1/2 tbsp liquid sweetener
1 1/2 tbsp glycerin
39/4 cup heavy cream
3 tbsp coconut or almond oil
1 tbsp sugar free pineapple preserves OR - 2 tbsp finely chopped unsweetened fresh pineapple
40/2 teaspoon pineapple extract
Combine soy, whey and Splenda in a food processor. Add remaining ingredients. Pulse on high until a
soft dough forms. Remove dough and knead by hand. Press firmly into a pan and bake at 350°F for 10
minutes. Remove from pan and cut into bars while still hot. Makes 6 bars. Approx 3 carbs per bar.
Fudgey Caramel Bars 4 tbsp butter
41.5 tbsp unsweetened cocoa powder 2 tbsp chocolate Sugar Free syrup 2 cups chocolate Whey Protein 1
cup coarsely chopped nuts
Melt butter in large bowl in microwave. Whisk cocoa in well, then sugar free syrup. Add protein
powder and chopped nuts Press into a greased pan. Chill until firm. Makes 6 bars. Approx 3.5
carbs per bar.
Lemon-Banana-Cranberry Bars
3 scoops vanilla protein powder 3 tsp baking powder 8 tsp Splenda 4 eggs
42/4 cup of Flax Seed oil (or olive oil)
43/4 cup water 1 cup cranberries 2 tsp vanilla extract 2 tsp lemon extract 2 tsp banana extract
Mix together dry ingredients. In separate bowl mix together eggs, oil, and extracts & beat well. Add
to dry ingredients to second mixture, combining well. Add water and cranberries. Should be a wet
consistency like a cake mix. Pour into greased pan. Bake at 325 for 10-15 minutes.
Makes 4 bars; Approx 4.13 grams of carbs.
Fudgey-Nutty Bars 2 1/3 cups vanilla protein powder 1 oz square unsweetened chocolate
44/2 cup butter 4 oz cream cheese 1 oz chopped almonds 1 tsp vanilla 1 tsp peanut butter
45/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well
and then add splenda & vanilla, mixing well again. Add walnuts and protein powder and mix. Press
firmly into a greased pan. Chill until firm.
Makes 8 bars; Approx 3.5 carbs.
Peanut Butter Cookie Dough Bars
2 cup protein powder (both vanilla & chocolate would work)
46/2 cup of chunky natural peanut butter
47/4 cup melted butter Enough vanilla Sugar Free syrup to make the consistency of cookie dough. Mix
Peanut Butter & sugar free syrup with melted butter. Add protein powder & mix until well-
blended. Either refrigerate and eat like cookie dough or bake at 350 for 15 minutes. Makes 6
bars; Approx. 4 carbs
Sesame-Almond Bars
48/4 cup cream cheese
49/4 cup butter
50/4 cup tahini, from roasted sesame seeds
51/4 tsp pure stevia powder 1 tsp vanilla extract
52/4 tsp almond extract 1 1/4 cup soy protein
53/3 cup vanilla protein powder
54/2 cup Sugar Free Vanilla Syrup 2 tbsp Sugar Free Maple Syrup 2 oz finely chopped almonds
After melting cream cheese & butter, mix in tahini, stevia, and extracts. Mix in protein powders.
Add syrups and mix well. Mix in chopped almonds. You may need to add more or less syrup to get
texture you like. Press firmly into a greased pan. Chill until firm.
Makes 12 bars; Approx 2.4 grams carbs per bar
Coffee Protein Bars
55/4 cup oil
56/4 cup vanilla whey powder 2 eggs 2 tbsp oat flour
57/4 cup heavy cream 1 tbsp baking powder
58/4 cup hot water 2 tsp cinnamon 1 tsp instant coffee
59/4 cup mini chocolate chips
60/4 cup Splenda 1 tsp liquid sweetener
Dissolve coffee in hot water. Mix oil, eggs, cream, water, Splenda & liquid sweetener together. Mix
dry ingredients together and then add to the first mixture. Stir until moistened. Pour into greased
pan. Sprinkle chips on top. Bake at 375 degrees for 12-15 min.
Makes 16 pieces; Approx 3 grams carbs.
Maple Vanilla Protein Bars 4 oz cream cheese 1 stick butter (1/4 lb) 1 cup soy protein powder 1 cup
Vanilla Protein Powder
61/2 cup Sugar Free Vanilla Syrup
62/4 cup Sugar Free Maple Syrup 1 tsp. vanilla extract
Melt cream cheese and butter . Mix in protein powders. Add syrups and vanilla extract and mix.
Makes 12 bars; Approx 5 carbs
Apple Spice Protein Bars 3 scoops vanilla protein powder 3 tsp baking powder 8 tsp Splenda 4 eggs
63/4 cup Flax Seed oil (or olive oil)
64/4 cup water
65/2 apple (chopped into tiny pieces) 1 tbsp vanilla extract 2 tsp lemon extract 1 tsp maple extract
1 tbsp cinnamon 1 tsp nutmeg
Mix together dry ingredients. In separate bowl, mix together eggs, oil, and extracts. Beat well then
add to dry ingredients, mixing well. Add water and apple. Should be a wet consistency like a cake
mix. Pour into greased square cake pan. Bake at 325 for 15-25 minutes
Makes 9 bars; Approx. 3-5 carbs per bar.
Sesame Protein Bars 2 tbsp butter 4 tbsp sesame tahini or peanut butter 1 cup sesame seeds
(preferably white sesame seeds) 3 packets Splenda 3 scoops Protein Powder (Vanilla Praline
or Vanilla)
2 tbsp Sugar Free Syrup (Hazelnut, Vanilla or Almond)
Melt butter and tahini or peanut butter in microwave. Add protein powder, sesame seeds and Splenda
and mix to combine. Add syrup. You may have to knead with your hands at this point, as the mixture
will be stiff. Press into a lined pan Chill until firm. Makes 6 bars; Approx. 4 carbs
Almond Joy Protein Bars 5 Branacrisp Crackers, crushed
66/2 cup flax seed meal (1/4 cup seeds, ground) 1 cup walnuts, coarsely chopped 2 scoops chocolate
Protein Powder 2 scoops Soy Protein Powder 2 tbsp oatmeal
67/4 cup Splenda 20 drops Stevia
2 tbsp unsweetened coconut 1 tbsp unsweetened cocoa powder
68/4 cup cream
69/4 cup water
70/4 cup butter 2 tbsp Sugar Free Maple Syrup or cold coffee 1 tsp coconut extract (optional) 2 tsp
almond extract (optional)
Combine crushed crackers with other dry ingredients. In microwave melt together cream, water,
butter and maple syrup (or cold coffee). Remove from heat and add extracts. Whisk to make sauce
smooth. Pour hot mixture over dry ingredients and mix well. Press firmly into a greased pan. Chill
until firm.
Makes 6 bars; Approx 3.9 carbs
Chocolate Protein Bars 2 squares unsweetened baker's chocolate 4 tbsp butter 4 tbsp heavy cream 1
tsp vanilla extract 6 packets Splenda 6 scoops chocolate Protein Powder 1 1/2 cups chopped pecans 1
cup dried, unsweetened coconut
71/4 cup flax seeds, measured and then ground 4 tbsp Sugar Free syrup (hazelnut is best)
Melt chocolate and butter in microwave. Mix in Splenda, then add cream & vanilla, blending
thoroughly. Add the protein powder and mix until powder is completely incorporated. Mix flax,
pecans, and coconut together and pour over chocolate mix. Pour the sugar-free syrup over this and
mix together. Press into a greased pan. Chill until firm.
Makes 12 bars; Approx 4.4 carbs
Chocolate Toffee Fudge Bars 15 Scoops chocolate protein powder 1 cup unsweetened coconut 1 1/2 stick
melted butter
72/2 cup Sugar Free English Toffee Syrup
4-6 Tbsp. Cream
Mix all, add a little more cream if too crumbly, add small amounts at a time and mix. Press firmly
into greased pan. Chill until firm.
Makes 9 bars; Approx 3.3 carbs
Fruit Protein Bar
1 oz. Protein Powder 3 ounces grounded mixed nuts skin of 1 orange skin of 1 lemon 2 tbsp
almond-cream
73/2 tsp cocoa powder 2 tbsp flax seeds 1 tbsp sesame 2 oz cocoa butter lemon and orange flavour
sweetener to taste Dipping chocolate * recipe follows*
Melt the cocoa butter and stir in the almond cream. Add the remaining ingredients. Mix. Press into a
greased pan. Chill.
Dipping Chocolate 1 oz unsweetened chocolate 2 tbsp cocoa butter 1 tbsp warmed cream (I put it in
the microwave for about 20 seconds) 1 tsp vanilla extract 1 tsp cyclamates 3 packets Splenda
Melt chocolate and cocoa butter removing from heat before the chocolate is fully melted and stir
until all is liquid. Pour in the cream, vanilla and sweeteners while stirring. Dip bars before
chocolate hardens.
Coconut Chew's
2 eggs 1 cup Splenda
74/4 tsp. maple extract
75/4 cup butter, melted 1 tsp. vanilla
76/4 cup arrowroot 1 tsp. baking powder
77/4 tsp. salt 1 cup unsweetened coconut, finely chopped
78/2 cup chopped walnuts ¼ cup cranberries (cooked until they pop and lightly sweetened)
Beat eggs, sweetener and maple in medium bowl; mix in melted butter and vanilla. Combine flour,
baking powder and salt in small bowl; mix into egg mixture. Add in coconut, walnuts and cooked
cranberries. Spread into a greased 8-inch baking pan. Bake at 350 for 20 minutes or until
browned. Cool.
Makes 16 bars; Approx 3.3 carbs
Blueberry & Almond Squares
79/2 cup flax seed meal 1 cup Protein Powder 2 tsp baking powder 1 tsp ground cinnamon
80/3 cup Splenda 6 packets cyclamate & dextrose 3 large eggs 4 tbsp melted butter
2 tbsp heavy cream 3 tbsp water 1 tsp lemon zest, grated
81/2 tsp almond extract 1 cup frozen or fresh blueberries
82/2 cup toasted almonds - coarsely chopped
Stir dry ingredients until well blended. Beat sugar and egg in separate bowl. Mix in melted
butter, cream and water, lemon zest and extract. Mix liquid mixture into dry mixture. Fold in
berries and nuts.
Spread into 2 greased 8 x 8 baking pans. Bake at 350 for 20 minutes. Cool.
Makes 16 bars; Approx. 3.3
Almond Poppy Seed Flax Bars
In a large mixing bowl, beat together:
6 tbsp butter, melted 3 eggs 6 tbsp heavy cream
Then add:
83/2 cup Splenda
84/2 tsp. almond extract 2 scoops Vanilla Praline Protein Powder
85/2 tsp. baking soda
86/2 tsp. baking powder 1 tbsp. poppy seeds 1 cup flax seed meal
Spread into a greased pan. Bake at 350 for 15 to 20 minutes. Makes 12 bars; Approx 4.5 carbs
Atkins Bake Mix
1 cup soy flour
2 cups soy protein isolate
2 tbsp baking soda
1 tsp salt
2 tbsp Splenda
Sift together then store and use as you would Dr. Atkins. It's much cheaper and things come out
about the same.
Note: You could try substituting soya powder (milder taste) for the soy flour and substituting egg
protein for soy. Soy flour can be purchased in most grocery stores in the bake section; soy
protein isolate is available in health food stores.
Bake Mix 2
1.5 cups protein powder (unflavored is best, but vanilla will do)
2.5 cups vital wheat gluten flour 2 tbsp baking powder 1 tsp salt 2 tbsp Splenda Sift everything
together 3X Bake Mix 3
1 cup soy flour 1 cup protein powder 4 tbsp powdered egg whites 3 tbsp baking powder 1 tsp salt
Sift everything together 3X. Bake Mix 4
1 cup protein powder 1 cup soy flour 3 tbsp baking powder 1 tsp salt
Sift everything together 3X.
FLAVORED SYRUP (LIKE DAVINCI) For 1 cup syrup: 1 cup water
3/2 tbsp extract 1 tbsp liquid splenda, or 24 pkts
4/2 tsp guar gum For 1/2 cup syrup: 1/2 cup water
5/4 tsp extract 1 1/2 tsp liquid splenda, or 12 pkts
6/4 tsp guar gum For 1/4 cup syrup: 1/4 cup water
7/2 tsp extract
8/4 tsp liquid splenda, or 6 pkts
9/8 tsp guar gum Boil water with extract and sweetener. Remove
from heat and add guar gum 1/4 tsp at a time and stir WELL.
This will thicken upon cooling. Guar gum clumps easily. I stir
in 1/8 tsp at a time and whisk very well Carb counts: with
liquid splenda = 0 Each packet of Splenda is .5 carbs.
Chocolate Syrup 1 1/2 cups Splenda 1 cup cocoa dash salt 1 cup
hot water 2 tsp vanilla 2 tsp guar gum
In a medium saucepan, over medium heat, add Splenda, cocoa and salt. Gradually add the hot water,
stirring to keep mixture smooth.Cook stirring constantly until it boils.Remove from heat and stir in
vanilla & guar gum (put back on stove if it doesn't thicken right away)Cool to room temperature then
pour into a sealable container & refrigerate. Makes 2 cups syrup; 2.7 carbs minus 0.9 gr. fiber= 1.8
carbs per tablespoon.
Raspberry Syrup 1 cup raspberry juice recipe below
10/3 cup Splenda
11/4 tsp guar gum Pour the juice into a small pot over medium low heat; bring to a boil. Remove
from heat, add Splenda and guar gum, whisk well.Return to heat & boil until thickened. If all
the guar gum doesn't blend in strain through a mesh strainer. Per tablespoon: 1.4 minus 0.5 gr.
fiber= 0.9 carbs.
Raspberry Juice for Syrup 1 pint fresh raspberries or frozen 1 cup cold water
Place berries in a saucepan over medium low heat; add the water.Bring to a boil and simmer for about
15 minutes. When cooked, pour into a cheesecloth lined container & let drain until all the liquid is
out of the berries and only pulp remains.(do not squeeze the cheesecloth as the juice will be
cloudy) Measure out the juice & then proceed with making a syrup.
Strawberry Syrup 1 cup strawberry juice
12/3 cup Splenda
13/4 tsp guar gum
Pour the juice into a small pot, over medium heat & bring to a boil.Remove from heat, whisk in the
guar gum & Splenda .Return to heat & boil until thickened. If any lumps are visible, strain through
a mesh strainer. Per tablespoon: 1.3 minus 0.3gr. fiber= 1 carb.
Strawberry Juice for Syrup 1 pint fresh strawberries 1 cup cold water
Place berries in a saucepan over medium low heat; add water & bring to a boil. Simmer for about 15
minutes.Pour mixture into a cheesecloth lined container so that the juice can drip into the
container. Let the fruit drip until only a "dry-like" pulp remains (do not squeeze the cheesecloth
or the juice will be cloudy) Measure amount to equal 2 cups
Maple Syrup 1 1/2 cup water 1 cup Splenda 2 tsp maple extract
14/2 tsp vanilla extract 3-4 tbsp butter (optional)
15/8 tsp salt
16/4 tsp. guar gum Microwave water in a 2 cup microwave safe bowl. Place in blender. Add everything
else and mix until smooth. Place container into refrigerator. Heat before using.
Makes 1 ½ c. syrup 1 gram carb per tablespoon 17 calories per tablespoon with butter, Without butter
the calories are almost –0- .03 per tablespoon
Espresso Sauce 1 cup heavy cream
17/4 cup finely ground espresso 1 square unsweetened chocolate 2 tsp Splenda Pinch salt 1 tsp
vanilla Pour cream and espresso into a saucepan. Scald (heat to just before boiling) Remove from
heat and strain. Add chocolate, vanilla, Splenda and salt.
Berry Syrup
18/2 cup strawberries
2 tbsp orange juice
pinch of Splenda
Puree strawberries, add orange juice and sweetener. Microwave to a simmer then allow to cool before
using. 2 tbsp serving is 2 gram carbs
Blueberry Syrup Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat the berries
slowly,until you have a good amount of warm juice in the pan. Serve warm over pancakes with butter.
Bake Mix Pancakes
19/2 cup of bake mix 2 eggs
20/3 cup soda water 1 tbsp heavy cream
21/4 tsp salt oil for the skillet
Mix all ingredients until batter is smooth. Cook up pancakes on hot griddle brushed with oil.
Zucchini Breakfast Pancakes 1 cup shredded zucchini 3 tbsp Atkins bake mix or soy or oat flour
(adjust carbs) 2 packets Splenda 2 oz heavy cream
22/4 cup water dash salt
23/2 tsp cinnamon 1 large egg -slightly beaten oil or butter for skillet
Mix all ingredients. Heat skillet over medium heat and add a little butter or oil to prevent
sticking. Pour in a small amount of batter and flatten into a 3 -4" circle. Let brown on one side
(about 1 minute) then flip and brown on other side and cook through. Makes about 10 pancakes at
about 1g each. Bake Mix Muffins
24/3 cup Atkins Bake Mix 4oz cream cheese 6-8 packets Splenda 2 eggs 1 tbsp extract - coconut,
almond, banana, cinnamon, whatever you prefer.
Soften cream cheese in microwave for about one minute. Add remaining ingredients, mix well by hand.
Spoon into muffin tin sprayed with Pam. Bake at 350 for 20 minutes. You can also use this batter as
pancake mix, adding blueberries and using vanilla extract.
Bake Mix Muffins 2
25/2 cup Bake Mix 3 eggs 2 tbsp melted butter 2 tbsp sour cream
Mix all ingredients together. Pour into muffin tray. Bake at 350 for 25 minutes. Makes six muffins.
Serve hot from the oven with butter or cream cheese. You could probably add some blueberries and
sweetener and get a decent tasting blueberry muffin, too.
Fluffy Cinnamon Muffins 4 eggs
26/2 tsp cream of tartar
27/4 cup cottage cheese 2 tbsp soy flour or Atkins bake mix 1 tbsp Splenda
28/2tsp cinnamon 1 more tbsp Splenda
29/2 tsp more cinnamon 4 tbsp softened butter
Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with cream of tartar
until stiff. Set aside. Mix cottage cheese, egg yolks, 1 tbsp Splenda and 1/2 tsp cinnamon until
well blended. Add soy flour / baking mix and blend well. Gently fold into egg whites and spoon into
muffin tins - makes 8-10. Bake at 300 until lightly browned and springs back when touched -about 25
minutes. Mix butter, Splenda and cinnamon well. When muffins are done and cooled slightly, spread
the butter mixture over each one. You could make a cream cheese frosting (cream cheese, Splenda,
vanilla and some cream -beaten well) and bake this in a small loaf pan and have a cinnamon coffee
cake out of it.
This whole recipe is 11 g, 2g fiber - so about 1g per muffin.
Pumpkin Muffins
30/3 cup Atkins bake mix
31/2 cup of pumpkin 2 eggs lightly beaten 1 tbsp oil
32/4 cup flax seed
33/3 - 1/2 cup Splenda 2-3 tbsp cream
34/4 cup chopped pecans 1 tbsp cinnamon
35/4 tbsp nutmeg
36/8 tbsp allspice or cloves
37/8 tbsp ginger Mix all ingredients well. If too thick, add a little water. (This mixture should be
pretty thick though, or they will turn out sort of mushy on the inside). Pour into muffin pan
sprayed with Pam. Bake at 350 for 20-30 minutes or until lightly browned. After fiber, I have
that these come to about 3.5 grams of carbs per muffin. They are pretty big muffins though.
Chocolate Fudge Muffins
38/3 cup almond flour
39/3 cup Atkins bake mix
40/8 cup flax meal
41/3 cup splenda
1 tbsp brown sugar twin
42/2 package cream cheese 1 tbsp cocoa powder 1 square unsweetened baking chocolate 1 tbsp butter 1
tsp vanilla extract 2 eggs chopped nuts (optional)
Heat cream cheese in microwave for 1 minute. In separate bowl melt chocolate and butter. Add melted
chocolate to cream cheese, add eggs and vanilla. Mix well until smooth. Add all other ingredients.
Mixture should be thick, but if too thick, just add a little water. Bake at 350 for 20-25 minutes.
Makes 6 muffins, at 4.5 carbs each.
Cranberry Orange Nut Muffins
43/3 cup almond flour
44/3 cups Atkins bake mix
45/8 cup flax meal 1 tbsp brown sugar twin
46/3 cup Splenda 2 eggs
47/2 package cream cheese 1 tbsp orange extract 1 - 2 tsp finely chopped dried cranberries (I used
dried [censored] cherries, as they are slightly lower in carbs) Heat cream cheese for 1 minute in
microwave. Add eggs and extract. Add all other ingredients. Again, add a little water if too
thick. Bake in sprayed muffin pan for 20-25 minutes at 350. Makes 6 good size muffins. (I have a
carb count of 4.5)