For those following a ketogenic, low-carb, Atkins, LC/HF, gluten-free, or Banting diet, the idea of enjoying a cream puff might seem like a distant dream. However, with a few clever ingredient swaps and techniques, it's entirely possible to create delightful keto-friendly cream puffs that satisfy your sweet cravings without derailing your dietary goals. This article will explore various approaches to making these delectable treats, from cloud bread-based puffs to those utilizing psyllium husk.
Cloud Bread Cream Puffs
One innovative approach uses cloud bread as the base for these cream puffs. Cloud bread, traditionally made from cream cheese and eggs, offers a light and airy texture that mimics the classic pastry.
Making the Cloud Bread Puffs
- Preparation is Key: Ensure all ingredients are at room temperature. This is crucial for achieving the right consistency. For the egg whites, warmer temperatures facilitate faster and easier meringue formation.
- Meringue Magic: Separate the eggs carefully, ensuring no yolk contaminates the whites, as even a tiny amount of fat can hinder meringue formation. Beat the egg whites with cream of tartar until stiff peaks form. A metal bowl is preferable for this step, as grease tends to cling to plastic, which can interfere with meringue development.
- Blending the Base: In a separate bowl, beat together cream cheese and your choice of sweetener until well combined. Add the egg yolks one by one, mixing thoroughly after each addition. Incorporate vanilla extract for added flavor.
- Folding and Baking: Gently fold the meringue into the cream cheese mixture, being careful not to deflate the air. Spoon the mixture into silicone muffin pans, filling each cup about half full. Bake at 300ºF (149ºC) for 27-33 minutes, or until golden brown.
- Cooling: Once the puffs are cool enough to handle, remove them from the pans and let them cool completely on a wire rack.
Strawberry Cream Filling
A popular choice for keto cream puffs is a strawberry cream filling, which complements the light and airy puffs perfectly.
- Creamy Base: Beat together cream cheese, softened butter, and sweetener until smooth. Add vanilla extract for enhanced flavor.
- Whipped Delight: In a separate bowl, whip heavy cream until soft peaks form. Gently fold the whipped cream into the cream cheese mixture.
- Strawberry Infusion: Fold in fresh, finely chopped strawberries to complete the filling.
- Assembly: Pipe or spoon the strawberry cream onto half of the cooled puffs and top with the remaining halves.
Coconut Cream Puffs
For a dairy-free and equally delicious alternative, coconut cream filling offers a rich and exotic twist.
- Coconut Cream: Remove the hardened coconut milk from a can and whip it until smooth.
- Sweeten and Flavor: Add liquid stevia and coconut flakes to the whipped coconut cream and combine thoroughly. The coconut flakes add a delightful textural contrast.
- Filling Options: Customize the filling with additions like nuts or sugar-free chocolate chips for added flavor and texture.
Diplomat Cream Puffs
Taking inspiration from French patisserie, diplomat cream puffs offer an elegant and refined experience. This involves creating a crème diplomate, a light and delicate cream made by combining crème pâtissière (custard) and Chantilly cream (sweetened whipped cream).
Read also: Easy Low-Carb Cheese Crackers
Making the Puffs
- Dry Ingredients: Sift and mix the dry ingredients.
- Boiling and Mixing: Bring water and butter to a rolling boil, remove from heat, and immediately add the dry ingredients, whisking to combine. Return to the heat and stir until the mixture forms a ball and comes away from the sides of the pan.
- Cooling and Adding Egg: Transfer the mixture to a bowl and let it cool slightly. Gradually add egg, beating vigorously until the paste is smooth and only reluctantly drops from a height.
- Baking: Spoon or pipe equal mounds onto a baking rack lined with parchment paper. Bake at 190°C (375°F) for 10 minutes, then reduce the heat to 170°C (340°F) and bake for another 20 minutes. Turn off the oven, make an air slit in each puff, and leave them in the oven to dry with the door open.
- Cooling and Splitting: When completely cool, split the puffs in half horizontally.
Crème Diplomate Filling
- Crème Pâtissière: Whisk egg yolk with stevia powder and erythritol until pale and fluffy, then stir in gelatine powder. Heat part of the cream with vanilla until just below simmering point. Slowly pour the hot cream over the egg yolk mix, whisking vigorously. Transfer the mixture back to the saucepan and cook until it thickens, being careful not to let it simmer. Transfer the custard to a bowl and refrigerate to set.
- Chantilly Cream: Whip the remaining cream with icing sugar and vanilla extract until soft peaks form.
- Combining: Combine the whipped cream with the set crème pâtissière to create the crème diplomate.
Chocolate Ganache
- Melting: Chop chocolate and mix it with a tablespoon of the diplomat cream, icing sugar, and coconut oil. Warm the mixture over a bain-marie or in the microwave until liquid.
- Decorating: Use the chocolate to decorate the puffs, then refrigerate for 1-2 hours before serving.
Psyllium Husk Cream Puffs
Another interesting approach uses psyllium husk as a key ingredient to create the puffs. This method yields a crisp and hollow pastry, perfect for filling.
- Dry Ingredients: Mix the dry ingredients in a bowl. The quality of the psyllium husk is crucial, with Terrasoul recommended.
- Combining: Bring water to a boil and add it to the dry ingredients while mixing. Avoid overmixing.
- Shaping: Moisten hands with a little olive oil and form equally sized balls. Ensure there are no clumps in the dough, as these can create air bubbles during baking.
- Baking: Place the balls on a baking sheet, giving them enough space to expand. Bake at 350°F (175°C) for about 55 minutes, until crisp and hollow.
Pastry Cream Filling
- Egg Yolk Mixture: Mix the egg yolks, sugar substitute, salt, and vanilla extract in a bowl.
- Heating Cream: Bring part of the heavy cream to a simmer. Gradually add the warm heavy cream to the egg mixture while whisking.
- Cooking: Transfer the mix to the saucepan and continue to cook while mixing until thickened. Cover with plastic wrap and refrigerate to cool down.
- Whipped Cream: Whisk the remaining heavy cream until stiff peaks form.
- Combining: Once the pastry cream is set and cooled, mix in xanthan gum and fold in the whipped cream.
Chocolate Glaze
- Melting: Place the chocolate and heavy cream in a glass bowl. Microwave in short intervals, stirring until the chocolate is melted and smooth.
Tips and Tricks
- Accuracy: Precise measurements are vital, especially when using alternative flours and sweeteners. Using metric kitchen scales is highly recommended.
- Meringue: Ensure bowls and beaters are impeccably clean when making meringue. Any trace of grease can prevent the egg whites from forming stiff peaks.
- Egg Separation: Separate eggs carefully to avoid yolk contamination, which can ruin the meringue.
- Piping: When piping the pâte à choux, if the mixture drips out without pressure or spreads out after being piped, too much egg has been added, and you may need to start over.
- Baking: Make an air slit in each puff after baking to allow steam to escape and prevent them from becoming soggy.
- Cooling: Allow the puffs to cool completely before filling to prevent the cream from melting.
- Customization: Feel free to experiment with different fillings and toppings to suit your taste preferences.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto