Keto Carrot Cake: THM Fuel-Pull Low-Fat

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Now you can really have your cake and eat it, too! Keto Carrot Cake is rich and moist while also low-fat, low-carb, high-protein, and even THM Fuel-Pull!

Spring is almost here! And carrot cake is the official dessert of spring! 🥕🍰 At least in my book anyway! 😉 While carrot cake is rich in veggies (carrots, of course!), it’s usually high-fat, high-carb, high-calorie, and full of sugar. Even a lot of the Keto/low-carb/sugar-free versions tend to be high-fat and high-calorie. But this Keto Carrot Cake is different. While it’s still moist and rich and full of veggie-goodness, it’s both low-carb AND low-fat. (and technically the cake is FAT-FREE since there’s no added fat.) You could even have up to 2 servings in a THM Fuel-Pull meal (and that includes the frosting)! And this cake is PACKED with PROTEIN!!! Cake for breakfast anyone???

So how is it rich and moist without the fat and carbs, but also high-protein???

It’s MAGIC!!!

Nah! Well, sorta! It’s a special – and magical ✨ – combination of gluten-free ingredients such as:

Oat Fiber: Made from the fibrous hulls of oats and is pretty much pure fiber (and zero calorie and net carb). It’s NOT the same as oat bran or oat flour and usually has to be purchased online. I use Lifesource brand. The oat fiber in this recipe acts as a “flour”, giving the cake/cupcakes their structure and cake-like texture.

Collagen Peptides: The collagen in this recipe provides protein and structure (but is fat-free and zero carb) while keeping the cake/cupcakes soft and moist. Not to mention, collagen is quite the superfood and is dairy-free, too!

Oat Flour: While this is typically a THM-E ingredient and does contain some carbs, so little is used in this recipe that it does not significantly affect the macro numbers. The oat flour in this recipe compliments the oat fiber and collagen by providing structure while keeping the cake/cupcakes moist without added fat (the natural fat in oats does not count in THM).

Ground Psyllium Husks: Like oat fiber, psyllium is essentially pure fiber (without adding calories or carbs) and provides structure while helping keep the cake/cupcakes moist and also low-fat.

Egg Whites: Instead of whole eggs, egg whites are used in this recipe. They compliment the gluten-free “flours” mentioned above while also adding moisture and protein to the cake/cupcakes.

Greek Yogurt or Low-Fat Cottage Cheese: Either one works great in this recipe (and applesauce can be subbed for dairy-free). They give richness, moisture, and protein to the cake/cupcakes without the fat.

Carrot: And, of course, this recipe contains a whole 1.5 cups of fiber/nutrient-rich carrot, which makes this cake so moist and delicious! But, don’t worry, they don’t affect the carb numbers much and this recipe is safely in the THM Fuel-Pull range!

Substitutions:

Dairy-free: Unsweetened applesauce can be substituted for the Greek yogurt/cottage cheese. Just use the same amount (1/2 cup) and you may want to reduce the sweetener a little since the applesauce gives some natural sweetness. It only slightly changes the macros: 62 calories, 3.4g net carbs, 0.2g fat, and 8.2g protein per serving*. And, since these are so low-fat, dairy-free “cream cheese” frosting recipes could likely be subbed for the frosting and still keep these Fuel-Pull! 🙌

Oat-free: I have tested these with 1 cup coconut flour in place of the oat fiber and oat flour and it works! You can even make these fully Paleo (using applesauce instead of dairy and glucomannan instead of xanthan gum)! The Paleo version is: 86 calories, 3.3g net carbs, 1.4g fat, and 9.1g protein per serving* so still FP!

Egg-free: This recipe uses a pretty good amount of egg whites (equivalent to about 3-4 eggs). It can be tricky to substitute for that much egg but these can even be made egg-free (even when combined with other substitutes like dairy-free and oat-free)! I used gelatin eggs and made them according to this. I tested mine on a quarter recipe and used 2.25 tsp gelatin powder mixed with total of 3 TBS water (this is equivalent to 3 gelatin eggs for a whole recipe). These are also still FP! Each serving (as Paleo and egg-free) is approximately 80 calories, 3.3g net carbs, 1.4g fat, and 8.2g protein*!

*Macro numbers above are cake/cupcake servings only and do not include frosting macros.

Additional notes about Substitutions:

If making Egg-free Paleo version: These are a bit delicate to remove from a muffin pan unless they are well-chilled first (so the gelatin can firm-up in them). I recommend using cupcake liners or putting the pan in the freezer for a while before trying to remove them from the pan (if not using liners). They can be enjoyed at room temperature, but may be a little more delicate than ones made with egg whites.

With all substitutions, I would first test a quarter recipe and see how you like it before making a full recipe. Of course, the substitutions will affect the texture and flavor some (compared to the original recipe) but are still really good!

Keto Carrot Cake can also be made with THM Baking Blend!

While this recipe was specially designed to be nut-free (and therefore essentially fat-free), THM Baking Blend can be substituted for the oat fiber in the recipe and works well! Just use the same amount. With THMBB, each serving is approximately: 79 calories, 3.1g net carbs, 1.3g fat, and 11.5g protein (does not include frosting macros).

Tips for Successful Gluten-free baking:

• Start with room temperature ingredients: Gluten-free baked goods are lighter and fluffier, with improved texture, when made with room temperature ingredients.
• Weigh ingredients: I have provided gram amounts for several of the ingredients so that they can be more accurately measured with a kitchen scale before adding to the recipe. But I have also provided measuring-cup amounts, too, for those who do not own a kitchen scale.
• Let batter rest for 5 minutes: Gluten-free flours need a few minutes to absorb and expand. After mixing the wet and dry ingredients together, allow the batter to rest for 5 minutes before baking.
• Allow to fully cool before slicing/eating: Gluten-free baked goods continue to cook after they are taken them out of the oven. They may have a slightly “gummy” texture until they are fully cooled.

Also note that gluten-free ingredient brands can vary a lot. Some are more absorbent than others. I have only tested this recipe with the brands I have linked in the recipe card. If using different brands, you may want to test a quarter recipe first to see if you need to make any adjustments before making a full recipe.

How to make Keto Carrot Cake:

Even though carrot cake looks elegant and fancy, it’s actually really easy to make!

First, preheat your oven to 350* and prep your cake pan(s) or muffin pan. I recommend using cupcake liners if making egg-free (or chill well before removing from pan). If making a cake, I recommend greasing the pan(s) and then dusting with oat fiber (or other “flour”) to prevent sticking.

Next, bring your wet ingredients to room temperature. I measure mine into a Pyrex measuring cup and submerge the cup in hot tap water while I gather my other ingredients.

In the meantime, measure and mix the dry ingredients in a medium sized mixing bowl and set aside.

Shred carrot and set aside.

When the wet ingredients are room temperature, pour into dry ingredients and stir until just mixed. Of course, if using cottage cheese, the wet ingredients will need to be pureed until smooth in the blender before adding to the dry ingredients. I wouldn’t recommend mixing the wet and dry ingredients together in the blender as the batter is very thick.

Now fold in the shredded carrot and let the batter rest for about 5 minutes (to allow the “flours” to expand and absorb). Then portion into prepared muffin pan or cake pan(s). If making cake, use wet hands (to keep batter from sticking) to evenly spread batter in cake pan(s).

While this cake recipe does rise some while baking, it is a little denser (due to its collagen content) than some other carrot cake recipes. Therefore, the cake or cake layers may not be as tall as with some other cakes. You may want to make a 1.5xrecipe if you need a thicker cake/cake layers.

Ready to bake!

Now put cupcakes/cake(s) on lower rack in preheated oven and bake for approximately 20-25 minutes. Of course, times will vary depending on a lot of factors: size of pan, type of pan, cupcakes/cake, oven, substitutions, etc. Therefore, start checking around the 15 minute mark of baking. The cupcakes/cake is ready when a toothpick comes out clean in the center and the top(s) no longer look(s) “wet”. For me, the…

• layer cakes took about 20 minutes
• cupcakes took about 25 minutes
• 9″x13″ cake took about 27-28 minutes

Basically, the thicker the batter, the longer it may take to bake, and vice versa.

When cupcakes/cake(s) appear to be ready, remove from oven and place on cooling rack. Allow to fully cool before frosting/slicing/eating. Some variations of this recipe can be removed from the pan before fully cooled. Cake layers should be fully cooled before removing from pan. If making egg-free, I suggest putting in freezer for a bit so the gelatin eggs can firm the cake/cupcakes, especially if not using cupcake liners. But, I find that egg-free versions can still be enjoyed at room temperature, though are a little more delicate than those made with egg whites.

Making the Just Like Cream Cheese Frosting:

My recipe is based off of this one. And that recipe works fine, but I preferred something a little thicker (so added gelatin) for my carrot cake/cupcakes. And I also wanted it a bit richer (so mixed in some cottage cheese). Feel free to use the original recipe that I linked instead, or adjust amounts to your liking. My version is pretty thick so that it is pipeable.

To make my version, I first prepare my gelatin. I take 2 ramekins and put 1 TBS almond milk in one and 2 TBS in the other. Then I take a heaping teaspoon of gelatin powder and stir it into the ramekin with 1 TBS “milk”. I allow it to “bloom” for about 5 minutes.

In the meantime, I measure my other ingredients into the blender.

Now the gelatin should be ready. I take the ramekin with 2 TBS almond milk and put it in the microwave for 30 seconds. Then I pour the hot almond milk into the gelatin mixture and stir until the gelatin dissolves.

I then turn on my blender and pour the gelatin mixture into the blender with the other ingredients. I usually stop and scrape the sides a couple of times to make evenly smooth.

It will seem very thin at first but will thicken as it cools. Pour into a container and submerge container in an ice water bath. Stir every few minutes as it cools and thickens. When fully cool/thick, it can then be “whipped” by hand and spread/piped onto cooled cupcakes/cake.

Keto carrot cake can be enjoyed with THM-E and THM-S meals, too!

One of the best parts about this cake is that it’s THM Fuel-Pull! And that means it can also be enjoyed in THM-E and THM-S meals, as well! Feel free to add some raisins to make it THM-E or nuts to make it THM-S! It’s really the perfect dessert for any spring/Easter meals, or anytime really! And, it’s easy to adapt to food allergies so almost everyone can enjoy it! Since the cake is technically fat-free, feel free to use a dairy-free frosting of your choice. Just check the macro numbers, depending on the fat/carb limits of your meal setting. Enjoy!!! 😊

Tools for making Keto Carrot Cake:

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