cast iron brownie

Decadent Cast Iron Skillet Brownie

Our Keto friendly decadent cast iron brownie is low salt, contains no flour or sugar, is wonderfully fudgy and a great way to put a hot brownie on the table.

Yield: One Six Inch Cast Iron Skillet

Decadent Cast Iron Skillet Brownie

Decadent Cast Iron Skillet Brownie
Our Keto friendly decadent cast iron brownie is low salt, contains no flour or sugar, is wonderfully fudgy and a way fast to put a hot brownie on the table.

Ingredients

  • ½ cup blanched almond flour
  • ¼ cup Lakanto Monkfruit Sweetener
  • ½ tsp. baking powder/Hain brand, it’s sodium free, gluten free and aluminum free
  • ¼ cup Lily’s dark chocolate baking chips (sweetened with Stevia)
  • ½ tsp. course sea salt, more for sprinkling on top
  • ½ cup almond butter
  • 1 large egg
  • 1 TBS butter
  • Pecans for topping the brownie

Instructions

    Preheat the oven to 350 °F

Add the butter to the skillet and either melt it in the preheating oven
or on the range until the water has burned off and the butter just starts to
brown.  Be careful not to let it burn.

In one of your medium bowls mix together the almond flour, Lakanto
Monkfruit sweetener, baking powder, sea salt and chocolate chips.

In your other bowl beat an egg until well blended, fold in the almond
butter and mix until smooth.

Combine the ingredients and
mix until smooth.

Swirl the melted butter in your skillet to coat and pour in the batter,
top with pecan halves and sprinkle with course salt.

Bake for 12:00 or until set, allow to cool 10:00.

Serve as is or top with vanilla ice cream, yummy!

Enjoy!

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 497 Total Fat: 39g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 28g Cholesterol: 64mg Sodium: 478mg Carbohydrates: 29g Net Carbohydrates: 0g Fiber: 6g Sugar: 10g Sugar Alcohols: 0g Protein: 13g
Nutrition information isn’t always accurate.
The irony of preferring to eat vegetarian and also enjoying so many keto recipes is not lost on either Stella, my wife (so not her real name) or myself. We roughly follow a DASH diet plan avoiding salt, sugar, flour, rice, potatoes and most anything with a high carb or sodium count.

The DASH (1) diet is how we discovered keto and a lot of wonderful low-carb recipes. We both disagree strongly with the keto plan of eating high fat processed meats, at any volume, so we take what we can use from the diet and leave the rest behind.

One of the things required when we began the DASH diet was to go cold turkey on the carbs. We both experienced what is coequally known as keto-flu or carb-flu, which describes the flu like symptoms one experiences. Carb-flu is caused by the body adapting to a new diet consisting of very little carbohydrates forcing the body to burn ketones for energy instead of glucose and as we all know, carbs turn to sugar (glucose) in the body once ingested.

cast iron keto brownie

These symptoms can last a week or longer and cover a vast list of unpleasantness including nausea, vomiting, constipation, diarrhea, headache, irritability, weakness, muscle crams, dizziness, lousy concentration, stomach pain, muscle soreness, a difficult time sleeping and above all else, sugar cravings. Sounds great right?

It is great and coming out the other side we both feel rather positive for some reason, have clearer minds and in my case that’s a big plus and, we both have noticed a loss in appetite.   Your belly gets flatter, you cut your risk for diabetes and you feel more energized. I know I sound like a car salesman (no offense to car salesmen – my Godfather sold cars) but honestly the change has, for us, been rather profound.

What’s right for us may not be right for you and since we’re a couple of TV types, not nutritionists or doctors, we suggest you consult with your doctor about what’s best for you.

Our skillet brownie recipe is low salt, contains no flour or sugar, is wonderfully decadent, fudgy, chocolatey and the fastest way I know to put a piping hot ice-cream melting brownie on the table fast.

Decadent Cast Iron Skillet Brownie

Prep 10:00

Cook 12:00

Serves 4

Stuff needed:

Cast iron skillet 6”

2 Medium bowls

Spatula

Ingredients:

½ cup blanched almond flour

¼ cup Lakanto Monkfruit Sweetener

½ tsp. baking powder/Hain brand, it’s sodium free, gluten free and aluminum free

¼ cup Lily’s dark chocolate baking chips (sweetened with Stevia)

½ tsp. course sea salt, more for sprinkling on top

½ cup almond butter

1 large egg

1 TBS butter

Pecans for topping the brownie

cast iron brownie

Instructions:

Preheat the oven to 350 °F

Add the butter to the skillet and either melt it in the preheating oven or on the range until the water has burned off and the butter just starts to brown. Be careful not to let it burn.

In one of your medium bowls mix together the almond flour, Lakanto Monkfruit sweetener, baking powder, sea salt and chocolate chips.

In your other bowl beat an egg until well blended, fold in the almond butter and mix until smooth.

Combine the ingredients and mix until smooth.

Swirl the melted butter in your skillet to coat and pour in the batter, top with pecan halves and sprinkle with course salt.

Bake for 12:00 or until set, allow to cool 10:00.

Serve as is or top with vanilla ice cream, yummy!

Enjoy!

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