November 9 2018 recipe & photo by Kristie Sullivan, PhD![Kristie Sullivan, PhD]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Side dish
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Side dish Keto cornbread stuffing
Before a low carb lifestyle, my Thanksgiving plate was often filled nearly half full with stuffing. It was always my favorite side dish and I coveted the leftovers! After keto, I realized that this high carb dish needed a makeover. Fortunately, this recipe will give you a new tradition to love while staying healthy.
USMetric
servingservings
Ingredients
Keto cornbread
- ¼ cup (¾ oz.) 60 ml (25 g) coconut flour
- 1⁄3 cup (1¼ oz.) 80 ml (35 g) oat fiber
- 1⁄3 cup (11⁄5 oz.) 80 ml (33 g) whey protein isolate (unflavored)
- 1½ tsp 1½ tsp baking powder
- ¼ tsp ¼ tsp salt
- 4 oz. 110 g butter, melted
- 1⁄3 cup 80 ml bacon fat or refined coconut oil, melted
- ¼ cup 60 ml water
- 4 4 eggeggs
- ¼ tsp ¼ tsp corn extract (optional)
Stuffing
- 1 lb 450 g fresh sausage
- 1⁄3 cup (2 oz.) 80 ml (55 g) finely chopped yellow onionfinely chopped yellow onions
- 1 cup (2½ oz.) 240 ml (70 g) chopped mushrooms
- ½ cup (1¾ oz.) 120 ml (50 g) finely chopped celery stalkfinely chopped celery stalks
- 1 1 garlic clove, mincedgarlic cloves, minced
- 1 tbsp 1 tbsp butter at room temperature
- 1 tsp 1 tsp dried sage
- ¼ tsp ¼ tsp salt
- 1⁄8 tsp 1⁄8 tsp ground black pepper
- 2 2 eggeggs
- ½ cup 120 ml chicken broth
- ¼ cup 60 ml heavy whipping cream
- 1 oz. 28 g roasted and chopped pecans
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Making low carb simple
Instructions
Baking the cornbread
- Preheat oven to 350°F (175°C). Place a greased 10-inch (25 cm) cast iron skillet in the oven to heat while you make the cornbread.
- Combine all dry ingredients in a bowl.
- Add the melted butter, bacon fat, eggs, and water. Beat with a hand mixer. Stir in the corn extract.
- Pour the cornbread mixture into the hot cast iron skillet and bake for about 18 to 20 minutes or until lightly browned and firm to the touch.
- If you're making the rest of the stuffing right away you don't need to turn the oven off, just remove the bread and set that aside to cool a bit.
The stuffing
- Preheat the oven to 350ºF (175°C) if it's not already warm from baking the bread.
- Butter a 9 by 13-inch (23 by 33 cm) oven-safe baking dish.
- Brown the sausage in a large skillet.
- When the sausage is browned, add the onion, mushrooms, celery, and garlic.
- As it all browns, add the butter, sage, salt, and pepper. Set aside to cool.
- In a separate bowl, mix together the eggs, chicken broth, and heavy cream.
- Toss together the cooled sausage mixture, the egg mixture, and the cornbread crumbs.
- Spread into the prepared baking dish and bake for 25 to 30 minutes, until browned.
Tips
Whey protein isolate has casein and lactose removed and is not the same as whey protein, which can be highly insulinogenic. Please check the ingredients on whey protein isolate to make sure there are no added sweeteners.
Oat fiber is the pure insoluble fiber from the outer husk of the oat. Because it is not digestible, it does not impact blood glucose.
Storing
You can store this bread in the refrigerator for up to 5 days. If you want to freeze it, you can do so for up to 3 months. We recommend slicing it first and placing parchment paper in between for easy access to the right amount.
No, the 2 are not interchangeable. There is not a good substitute for the whey protein isolate. The protein gives lift and rise to baked goods that normally comes from gluten in wheat flour.
Normally you would add the fiber into the net carb count, but in this case our fiber includes the oat fiber which not everyone counts.
That sounds delicious! That would work.
Amoretti is the brand that was used when creating the recipe. This is an optional ingredient and the finished product is still very good if you choose to leave it out.
Some people find they can use an egg white protein powder instead of the whey protein isolate.
Unfortunately not. Oat fiber is a very unique ingredient. You may be able to order it from iherb.com or amazon.com
From the tips included in the recipe...
Storing
You can store this bread in the refrigerator for up to 5 days. If you want to freeze it, you can do so for up to 3 months. We recommend slicing it first and placing parchment paper in between for easy access to the right amount.
We have not tested this as a stuffing but the low carb breads are not going to have the same consistency and this may end up soggy.
I am sorry, I am not sure of the volume of the batch of cornbread. You could start with 1.5 cups and add more if needed.
Hi, Michael! This will be a personal preference, however, Concentrate is going to have less protein and more carbs, so we would recommend using Isolate if possible!