如何在酮飲食中享用餡餅

餡餅可能是一種您在生酮飲食中渴望但又猶豫不決的甜點。畢竟，傳統的餡餅確實含有大量碳水化合物，所以你可能會問你怎麼可能讓它對酮友好？！幸運的是，我們在本文中包含了許多極好的低碳水化合物餡餅食譜，它們易於製作且味道鮮美。這些範圍從水果派到頹廢的巧克力創作，所有這些都可以適合您的宏。

烘焙完美的餡餅

在烤箱中烘烤新鮮餡餅的想法幾乎讓每個人都對甜點感到興奮。事實上，世界上最好的氣味之一就是新鮮出爐的餡餅的味道——它只是讓一個家看起來很溫馨，並表明你對烘焙的熱愛。本節中的這些酮派給您所有這些感覺以及更多

我們已經完善了酮派皮，為您提供幾種不同的派皮供您享用。雖然我們的餡餅餡料也很棒，但請記住餅皮食譜，並用您想要的任何對酮類友好的餡料填充它們。有很多方法可以烤出完美的餡餅，低碳水化合物的限制不會阻止您享受新鮮的烤箱烤製傳統。

巧克力奶油餡餅

準備時間： 15分鐘

烹飪時間： 25分鐘

產量： 10 份

原料

2杯杏仁粉

1/2 茶匙海鹽

2湯匙粒狀赤蘚糖醇

2湯匙椰子油

1湯匙明膠

1/4杯溫水

2湯匙開水

一罐 15 盎司的無糖椰子奶油

3個蛋黃

1/2 杯粒狀赤蘚糖醇

1/2 湯匙黃原膠

1/4 杯切碎的烘焙巧克力

1/4 茶匙香草精

一罐 15 盎司的無糖椰子奶油

1茶匙明膠

2湯匙溫水

2湯匙粉狀赤蘚糖醇

1茶匙香草精

1/4 茶匙海鹽

路線

將烤箱預熱至 350 華氏度。

將杏仁粉、1/2 茶匙海鹽、2 湯匙粒狀赤蘚糖醇和椰子油放入食品加工機，製作餡餅皮。在一個單獨的小碗中，將 1 湯匙明膠與 1/4 杯溫水混合，靜置 5 分鐘。在明膠中加入 2 湯匙沸水，攪拌至融化。將熱的液體明膠混合物倒入食品加工機中，攪拌直至形成光滑的麵團。

取出麵團，放在矽膠烤墊上。在麵團頂部放一張羊皮紙，用擀麵杖將麵團壓平，在羊皮紙和矽膠墊之間滾動。然後把麵團翻到一個 9 英寸的餡餅盤裡。在預熱的烤箱中烘烤外殼約 15 分鐘或直到它變成漂亮的金黃色。

將椰子奶油放入小平底鍋中，製作巧克力餡。用中火加熱至微煨。將蛋黃放入一個中等大小的碗中並攪拌。慢慢加入熱椰奶。將混合物倒回平底鍋中，加入 1/2 杯粒狀赤蘚糖醇和黃原膠。將混合物加熱至低溫，不斷攪拌直至稍微變稠。從火上移開，加入巧克力和香草精。攪拌直到巧克力融化並混合均勻。

將巧克力混合物倒入烤好的餡餅皮中，然後在巧克力餡上放一塊保鮮膜，然後將餡餅移至冰箱完全冷卻。

要製作奶油餡，首先將 1 茶匙明膠放入裝有 2 湯匙溫水的小碗中，靜置 5 分鐘。微波爐10秒融化。將一罐椰奶放入冷藏的攪拌碗中，攪拌至蓬鬆。加入融化的明膠、赤蘚糖醇粉、香草精和 1/4 茶匙海鹽，攪拌至形成軟峰。將鮮奶油塗抹在完全冷卻的巧克力派上。切片並在冰箱中食用或儲存最多兩天。

每份：卡路里 362；脂肪 35 克；膽固醇 55 毫克；鈉 185 毫克; 碳水化合物 24 克（膳食纖維 4 克，糖醇 15 克）；淨碳水化合物 5 克；蛋白質 8 克。

告別白麵粉

在不是酮的餡餅食譜中，每一個麵包皮的主要成分很可能是通用白麵粉。甚至涉及餅乾的外殼也是全麥餅乾，它以白麵粉為基礎。作為生酮節食者，您知道白麵粉是禁止使用的，但這不是您可以直接消除的——您還需要找到一種很好的生酮替代品。要製作完美的餡餅，您需要找到一種新麵粉來製作美味的餡餅皮，以下是不錯的選擇：

• 杏仁粉：杏仁粉非常適合做餡餅皮。您可以用等量的細磨杏仁粉輕鬆替換任何餡餅皮食譜中的白麵粉。杏仁粉含有許多有益的營養素和健康的脂肪，使其成為低碳水化合物飲食的絕佳補充。麵粉也很好，蓬鬆，非常適合做薄餅皮。烘烤時餡餅皮可能有點稠密（這通常是杏仁粉烘焙食品的質地）。杏仁粉是餡餅最好的朋友。
• 椰子粉：椰子粉是通過研磨椰子的干果肉製成的，在餡餅皮中效果極佳，並具有微妙的風味。如果你用椰子粉烤麵包皮，你可能根本嘗不到椰子的味道，因為餡餅餡很容易壓倒它。椰子粉的吸水性非常好，所以你需要添加額外的液體（雞蛋在這裡搭配得很好）。根據您想要的效果，您可能需要考慮使用一半的椰子粉，用杏仁粉代替另一半。
• 無糖餅乾：許多餡餅使用餅乾或全麥餅乾與融化的黃油混合來製作快速簡便的易碎外殼。您可以通過在食品加工機中將餅乾壓碎直到形成微小的麵包屑來製作酮餅乾屑。然後，像使用全麥餅乾屑一樣使用這些不含碳水化合物的餅乾屑。任何種類的餅乾都可以，所以請隨意使用您最喜歡的。

檸檬凝乳派

準備時間： 20分鐘

烹飪時間： 35分鐘

產量： 10 份

原料

2杯杏仁粉

1/2 茶匙海鹽

2湯匙粉狀赤蘚糖醇

2湯匙椰子油

1湯匙明膠

1/4杯溫水

2湯匙開水

1杯椰子奶油

4個蛋黃

1/2杯檸檬汁

1湯匙檸檬皮

1/4杯黃油

1茶匙香草精

1/4 茶匙黃原膠

1/2 杯粉狀赤蘚糖醇

1杯酸奶油

路線

將烤箱預熱至 350 華氏度。

將杏仁粉、1/2 茶匙海鹽、2 湯匙赤蘚糖醇粉和椰子油放入食品加工機，製作餡餅皮。在一個單獨的小碗中，將 1 湯匙明膠與 1/4 杯溫水混合，靜置 5 分鐘。在明膠中加入 2 湯匙沸水，攪拌至融化。將熱的液體明膠混合物倒入食品加工機中，攪拌直至形成光滑的麵團。

取出麵團，放在矽膠烤墊上。在麵團頂部放一張羊皮紙，用擀麵杖將麵團壓平，在羊皮紙和矽膠墊之間滾動。取出麵團頂部的羊皮紙，然後將麵團翻轉到 9 英寸的餡餅盤中，放入餡餅盤後將矽膠墊從麵團上剝離。在預熱的烤箱中烘烤外殼約 15 分鐘或直到它變成漂亮的金黃色。

做餡，把椰子奶油、蛋黃、檸檬汁和檸檬皮放在一個大平底鍋裡。用中火攪拌混合物，直到它開始變稠。將平底鍋從火上移開，加入黃油和香草精，攪拌均勻，讓黃油融化並融入其中。將黃原膠灑在混合物的頂部並攪拌。加入粉狀赤蘚糖醇並再次攪拌。加入酸奶油，攪拌均勻，然後將餡料倒入烤好的餡餅殼中。

將餡餅放入冰箱完全冷卻，然後與您最喜歡的生酮鮮奶油一起食用或直接享用。

每份：卡路里 314；脂肪 30 克；膽固醇 98 毫克; 鈉 124 毫克；碳水化合物 19 克（膳食纖維 2 克，糖醇 12 克）；淨碳水化合物 4.4 克；蛋白質 8 克。

草莓奶油派

Prep time: 20 minutes

Cook time: 15 minutes

Yield: 10 servings

Ingredients

2 cups almond flour

1/2 teaspoon sea salt

2 tablespoons powdered erythritol

2 tablespoons coconut oil

1 tablespoon gelatin

1/4 cup warm water

2 tablespoons boiling water

1-1/2 ounces freeze-dried strawberries

1/2 cup powdered erythritol

1/4 teaspoon sea salt

1 cup plain Greek yogurt

1 tablespoon lemon juice

1 teaspoon vanilla extract

1 cup heavy whipping cream

Directions

Preheat your oven to 350 degrees F.

Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms.

Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown.

To make the filling, place the freeze-dried strawberries in a food processor and pulse until they’re completely powdered. Add the powdered erythritol and sea salt and pulse again. Add the Greek yogurt, lemon juice, and vanilla extract to the food processor and mix until combined.

In a large bowl, whip the heavy whipping cream until stiff peaks form. Fold half of the whipped cream into the strawberry mix and then pour into the baked pie shell, smoothing evenly. Top the pie with the remaining whipped cream and serve. Store in the fridge for up to one day (best when enjoyed within the same day).

Per serving: Calories 186; Fat 14 g; Cholesterol 2 mg; Sodium 162 mg; Carbohydrates 21 g (Dietary Fiber 2 g, Sugar Alcohol 12 g); Net Carbohydrates 6.3 g; Protein 7 g.

French Silk Pie

Prep time: 2 hours 30 minutes

Cook time: 15 minutes

Yield: 10 servings

Ingredients

2 cups almond flour

1/2 teaspoon sea salt

2 tablespoons powdered erythritol

2 tablespoons coconut oil

1 tablespoon gelatin

1/4 cup warm water

2 tablespoons boiling water

2/3 cup canned coconut milk, unsweetened, full fat

8 teaspoons unsweetened cocoa powder

5 tablespoons powdered erythritol

1/2 ripe avocado

1/4 teaspoon vanilla extract

1/4 teaspoon sea salt

1 cup heavy whipping cream

2 tablespoons powdered erythritol

Directions

Preheat your oven to 350 degrees F.

Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms.

Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown.

To make the filling, place all the ingredients into a large bowl. Blend together with an immersion blender until completely smooth. Pour the chocolate filling into the baked pie crust and place in the fridge for at least 2 hours to chill.

Whip the heavy whipping cream in a large bowl until stiff peaks form. Add the 2 tablespoons powdered erythritol and beat again. Spread the whipped cream over the chocolate cream pie and serve.

Per serving: Calories 302; Fat 29 g; Cholesterol 33 mg; Sodium 164 mg; Carbohydrates 18 g (Dietary Fiber 4 g, Sugar Alcohol 11 g); Net Carbohydrates 3.5 g; Protein 7 g.

Embracing No-Bake Pies

No-bake pie filling works wonderfully for keto pies because they’re primarily cream based. This cream filling is set using gelatin or a baked egg yolk mixture. You can get a lot of flavor into this type of filling with very little effort. No-bake pies are incredibly versatile, enabling you to make a keto fruit-flavored pie, something chocolatey, or a delicious, nutty concoction. Many no-bake pies are frozen, creating the perfect warm-weather treat. No matter what kind of no-bake pie you make, having a dessert that is ready to eat without ever turning on the oven is simply amazing. These recipes are a few examples that require zero cooking time.

Peanut Butter Pie

Prep time: 20 minutes

Cook time: 0 minutes

Yield: 12 servings

Ingredients

4 cups walnuts

1/4 cup butter, melted

2 tablespoons powdered erythritol

1/4 teaspoon salt

1/2 teaspoon vanilla extract

2 tablespoon unsweetened cocoa powder

3/4 cup unsweetened, smooth peanut butter

1/2 cup cream cheese

1/3 cup powdered erythritol

1 teaspoon vanilla extract

1-1/4 cup heavy whipping cream

Directions

Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling.

In the bowl of a stand mixer, beat the peanut butter, cream cheese, and 1/3 cup powdered erythritol until smooth and light. Add the vanilla extract and 1/4 cup of the heavy whipping cream to the bowl and beat again until the filling has the consistency of frosting.

In a separate bowl, whip the remaining heavy whipping cream until stiff. Fold the heavy whipping cream together with the peanut butter mix and then transfer to the prepared pie crust, spreading the filling smooth.

Place the pie in the freezer for at least one hour. Slice and serve.

Per serving: Calories 322; Fat 31 g; Cholesterol 55 mg; Sodium 107 mg; Carbohydrates 13 g (Dietary Fiber 2 g, Sugar Alcohol 7 g); Net Carbohydrates 4 g; Protein 7 g.

Grasshopper Mousse Pie

Something about the hint of mint and the aerated mousse makes this Grasshopper Mousse Pie rich yet light at the same time.

Prep time: 20 minutes

Cook time: 10 minutes

Yield: 12 servings

Ingredients

4 cups walnuts

1/4 cup butter, melted

2 tablespoons powdered erythritol

1/4 teaspoon salt

1/2 teaspoon vanilla extract

2 tablespoons unsweetened cocoa powder

2-1/2 cups heavy whipping cream

1/2 cup fresh mint, chopped

2 teaspoons gelatin

3 tablespoons warm water

4 egg yolks

1/2 cup powdered erythritol

1/2 teaspoon peppermint extract

Directions

Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling.

Place 1-1/2 cups heavy whipping cream and the fresh mint in a small saucepan and bring to a boil. Turn off the heat, cover, and set aside to steep for 30 minutes. Strain the mint leaves from the cream, discarding them.

In a clean saucepan, combine the gelatin and warm water and let sit for 4 minutes to gel. Add the heavy whipping cream to the pot with the gelatin and whisk. Heat over medium, whisking constantly until the gelatin is fully dissolved.

In a medium bowl, whisk the yolks together with the powdered erythritol. Slowly whisk in the heavy whipping cream mixture and then transfer the yolk and cream mix back into the saucepan. Heat over low heat, whisking constantly, until the mixture reaches 160 degrees F on a candy thermometer. Remove from the heat, add the peppermint extract, cover, and refrigerate for about 1 hour. Whip the remaining heavy whipping cream in a large bowl until stiff peaks form.

Fold the whipped cream into the mint mix and the pour into the prepared pie crust. Spread evenly and serve while cool.

Per serving: Calories 289; Fat 30 g; Cholesterol 140 mg; Sodium 65 mg; Carbohydrates 14 g (Dietary Fiber 1 g, Sugar Alcohol 10 g); Net Carbohydrates 2.6 g; Protein 4 g.

No-Bake Cheesecake Pie

Prep time: 3 hours

Cook time: 0 minutes

Yield: 10 servings

Ingredients

1-1/2 cups finely ground almond flour

1/4 cup powdered erythritol

1/4 cup butter, melted

1-1/2 cups cream cheese, softened

2 tablespoons sour cream

2 tablespoons lemon juice

3/4 cups powdered erythritol

1 tablespoon gelatin

2 tablespoons warm water

1/2 cup heavy whipping cream

Directions

Make the pie crust by mixing the almond flour, 1/4 cup powdered erythritol, and melted butter together until crumbly. Press the mix into the bottom of a 9-inch pie pan and up the sides. Place in the fridge to firm.

製作芝士蛋糕餡，將奶油芝士、酸奶油、檸檬汁和 3/4 杯赤蘚糖醇粉攪拌至光滑。在一個單獨的碗中，將明膠與 2 湯匙水混合，靜置 1 分鐘。將混合物微波 25 秒，使明膠完全融化。將融化的明膠攪拌到奶油乾酪混合物中。

在一個單獨的大碗裡，攪打濃稠的鮮奶油，直到形成硬峰。將生奶油折疊到奶油奶酪混合物中，然後將餡料鋪在冷凍的餡餅皮中。

放入冰箱至少 2 小時使其變硬。切片和服務。

每份：卡路里 307；脂肪 30 克；膽固醇 68 毫克；鈉 135 毫克; 碳水化合物 25 克（膳食纖維 2 克，糖醇 19 克）；淨碳水化合物 3.6 克；蛋白質 7 克。

椰子奶油餡餅

準備時間： 45分鐘

烹飪時間： 0分鐘

產量： 10 份

原料

1-1/2 杯細磨杏仁粉

1/4 杯粉狀赤蘚糖醇

1/4 杯黃油，融化

2杯濃奶油

2個雞蛋加1個蛋黃

1/3 杯粉狀赤蘚糖醇

2湯匙冷的，黃油

1茶匙椰子提取物

1/4 茶匙液體甜菊糖

1/4 茶匙黃原膠

1-1/2 杯切碎的，不加糖的椰子片

一罐 15 盎司的椰奶，全脂，冷藏

3湯匙赤蘚糖醇粉

路線

將杏仁粉、1/4 杯赤蘚糖醇粉和融化的黃油混合在一起，製成餡餅皮，直到變脆。將混合物壓入餡餅盤底部和兩側。放入冰箱冷藏至凝固。

做椰子餡，把濃奶油放在一個小平底鍋裡煮沸。同時，在一個中等大小的碗中攪拌雞蛋、蛋黃和粒狀赤蘚糖醇。將熱奶油慢慢攪拌到雞蛋混合物中。

將雞蛋和濃奶油混合物放回小平底鍋中，用小火加熱，不斷攪拌，再攪拌 4 到 5 分鐘或直到混合物開始稍微變稠。把平底鍋從火上移開，加入黃油、椰子提取物和液體甜菊糖。將黃原膠撒在混合物上，然後快速攪拌以充分混合。

加入 1 杯椰片，然後將椰子奶油倒入準備好的餡餅皮中，蓋上蓋子，放入冰箱冷藏至少一個小時。把剩下的椰子烤至金黃色。

將冷卻的椰奶攪拌均勻，直到形成堅硬的山峰。將赤蘚糖醇粉加入奶油中並再次攪打。將椰子鮮奶油塗抹在椰子派上，然後撒上烤椰子。切片和服務。

每份：卡路里 458；脂肪 46 克；膽固醇 144 毫克；鈉 52 毫克；碳水化合物 22 克（膳食纖維 2 克，糖醇 15 克）；淨碳水化合物 4.6 克；蛋白質 7 克。

在步驟 2 中，不斷攪拌混合物以免煮雞蛋。