Who doesn’t love the chocolatey goodness of this great summer time treat? I was bound and determined to come up with a keto-friendly version and here it is!
When thinking about this recipe, I discovered there are already some good recipes for a keto marshmallow and chocolate bar. I just needed a graham cracker recipe. With the help of Ketovie Café Kwik Mix, I created one that will pair perfectly with the other recipes to make a delicious keto s’more.
4:1 Graham Cracker
Recipe by Lindsay Walsh, RD and Lindsey Lee, RD
Ketogenic dietitians at LeBonheur Children’s Hospital
Memphis, TN
Ingredients:
60 grams Ketovie Kwik Mix (about ½ cup)
2.5 grams Truvia- Brown Sugar Blend (about 2/3 teaspoon)
2.6 grams cinnamon, ground (about 1 teaspoon)
1 gram vanilla-pure extract (about ¼ teaspoon)
28 grams egg, raw-mixed well (about half of a large egg)
30 grams butter (about 2 tablespoons)
Batch provides: 525 Calories, 7.3 grams protein, 5.8 grams net carbohydrates, 52.35 grams fat
Servings: ~8- 2-2 ½ in square crackers
2 crackers per s’more provides ~131 kcals, ~1.82 grams protein, ~1.45 grams net carbohydrate, ~13.1 grams fat
Hint: if you want smaller crackers for fewer calories or carbs, cut dough into smaller squares and divide total squares by what batch provides.
Directions:
1. Pre-heat oven to 350 degrees.
2. Weigh and mix together in a large bowl all dry ingredients- Ketovie Kwik Mix, Truvia-brown sugar blend, and cinnamon.
3. Weigh butter and melt in the microwave. Allow butter to cool slightly.
4. Crack 1 egg into small bowl and mix well. Weigh egg mixture.
5. Pour the egg mixture into large bowl of dry ingredients. Use a spatula to form the dough.
6. Cover bowl with plastic wrap and chill in the refrigerator for at least 30 minutes. Hint: the longer you chill the dough, the easier it will be to roll out.
7. Place chilled dough onto parchment paper. Roll out dough to 1/8-1/4 inch thickness. Hint: Use plastic wrap to place on top of dough to help reduce dough sticking to rolling pin.
8. Remove plastic wrap and transfer parchment paper to cookie sheet.
9. Use a pizza cutter to make cracker squares. Use a fork to make cracker indentions.
10. Bake crackers for 15-20 minutes. Hint: For a crisper cracker, let cool and then bake for additional 5-10 minutes.
See below to complete your delicious, keto friendly s’more using these recipes from The Modified Keto Cookbook and The Keto Cookbook!
1.46:1 Marshmallows from The Modified Keto Cookbook
*Shared with permission.
Hints: Please use pasteurized eggs in the shell or dried egg whites to make this recipe since the egg whites will be eaten raw. Fresh pasteurized eggs may take longer to whip into stiff peaks. Use a metal or glass bowl that is completely clean and dry. Any fat on the bowl or mixer will prevent the whites from whipping. Allow the eggs to come to room temperature in the shell before whipping. Use a stand mixer or an electric hand mixer. The process could take up to 10 minutes.
Servings: ~16 Serving Size: 1 Marshmallow
One Marshmallow provides ~63 calories, ~1 gram net carbohydrate, ~2.67 grams protein, ~5.37 grams fat
Ingredients
120 grams or 4 large egg whites (discard yolks) OR 16 grams dried egg whites (reconstitute following packaging directions)
238 grams heavy cream (1 cup)
29 grams or 4 packets unflavored gelatin powder (3 Tbsp)
8 grams arrowroot flour (1 Tbsp)
14 grams Truvia (4 packets or 3 teaspoons)
5 grams pure vanilla extract (1 teaspoon)
Pinch of salt
Directions
1. Prepare a 9×9 inch glass baking dish by lining the bottom with parchment paper. The sides do not have to be lined.
2. Place the egg whites into a large glass or metal mixing bowl and whip on high speed until they have formed stiff peaks. Set the egg whites aside.
3. In a cold pot, whisk together the heavy cream, gelatin, Truvia, arrowroot powder, and salt. Set the pot over medium low heat. Gently heat until the gelatin has dissolved. The mixture will be very thick and sticky.
4. Mix the gelatin mixture into the egg whites by pouring a very slow steady stream of gelatin mixture into the egg whites. While you are pouring the mixture, run the mixer on low speed to incorporate the gelatin into the eggs. Scrape the sides of the bowl once and mix again. The egg mixture should be thick and shiny.
5. Pour the egg mixture into the glass baking dish and refrigerate until firm, about 2 hours. Using a sharp knife, slice the marshmallow into 16 squares. Separate the marshmallows and store in an airtight container in the refrigerator.
4:1 No-Bake Chocolate Snack Bars from The Keto Cookbook
*Shared with permission.
Ingredients:
5.5 grams unsweetened baker’s chocolate (1 piece)
5 grams coconut oil (1 teaspoon)
3 grams truvia (1 packet)
2 grams sunflower seeds, dry roasted (1 teaspoon)
4 grams brazil nuts, ground (2 teaspoons)
5 grams pecans, ground (2 teaspoons)
Bar Provides: 152 Calories, 1.6 grams net carbohydrate, 2.2g protein, 15.13g fat
Directions:
1. After measuring all ingredients, combine in a small microwavable bowl.
2. Heat until the coconut oil and chocolate have melted, about 30 seconds.
3. Mix very well and spread on a sheet of wax paper.
4. Freeze until hardened and break into bite sized pieces. Store in plastic baggies in freezer. This will melt at room temperature.
Now assemble your Keto S’more by sandwhiching the marshmallow and chocolate between two graham crackers.
Combined S’more of 2 graham crackers + 1 keto marshmallow + 1 keto chocolate snack bar provides:
Ketogenic ratio 3:1, 346 calories, 6.7g protein, 4.0g net carbohydrate and 33.6g fat
Enjoy!
*Lindsay Walsh head shot image courtesy of Kevin Barre Photography.
