I recently got the Fiber Gourmet Flour and this is my first baked good made using it. It had to be a high volume recipe of course!

I followed this users posted recipe as a start

https://www.reddit.com/r/Volumeeating/s/UUP5q7fIHv

but doubled it and made a couple of modifications such as using the Fiber Gourmet Flour and adding PB2.

Overall happy with how this turned out. I may play with the flavors a little bit. You don’t get much of the chewy texture that typical brownies offer, it’s moister and cake-y. Might freeze them and see how the texture is. Could be good as a creami mix in!

• ⁠120g almond milk
• ⁠160g greek Yogurt
• ⁠5g instant coffee powder
• ⁠30g Butter
• 2 room temp eggs
• ⁠90g-ish sweetener like mono fruit (to your taste. Make sure you taste the batter)
• ⁠70g Fiber Gourmet Flour
• ⁠70g Unsweetened Cocoa Powder
• ⁠1/2 tsp Baking Soda
• ⁠1/4 tsp Salt

Mix wets, then drys. Combine together. Use a 7x11 baking pan lined with parchment paper and sprayed with non stick. Bake for 20-25 minutes. Look for wet crumbs and avoid over baking.

Optional: 10 grams of Lilys Chocolate Chips and 10 grams Hershes Cream Cheese Chips

850 calories and 50g protein for the whole big pan. 139 calories and 8g protein for the piece I ate for dessert tonight which was about 100 grams.

200g self rising flour

3 crab sticks

2 small eggs

155g basa fillet

40g white onion

1 clove garlic

60g freshwater prawns

Water

Chop up all ur ingredients into small pieces

Mix all together with sone water till u get a dough thats somewhere in between the texture of american pancake batter and sourdough starter.

Add in some seasonings

Use a spoon to drop dollops of the mixture into hot oil. Fry until golden brown.

These were so surprisingly filling. I seriously couldnt eat more.

Idk if something like this already exists and if theres a better way to do it. I kinda js mixed things together out of hunger and prayed.

I think these are like 300cals per serving but I could be wrong.

The i ingredients alone are 214cals per serving but I think i have to account for the oil used in cooking them.

Ofc this can be done in an air fryer. The dough will prolly just have to be thicker to prevent them turning flat yk.

All this food for only 258 calories.

150g ready cooked prawns
170g white cabbage
150g silken tofu
200g konjac noodles
1T soy sauce
1T teriyaki sauce
1t garlic powder
0.5t chilli crisp (I’m working on my spice tolerance).

The original recipe code for oyster sauce which would probably be fantastic, but I only had teriyaki so I used that. Then put it all in a pan cover and just simmer on low heat. I did 10 minutes because I needed to make sure the white cabbage was cooked .

In summary: This in no way is "bread" or "pizza" but it was still very tasty. I won't go to the effort of making this again, but I will make egg white omelettes with tomato, cheese, and Italian herbs instead!

I found this recipe on this sub when another user posted a few weeks ago, and I made my own tweaks.

Ingredients

1 cup egg whites

2 tbsp corn flour

Garlic powder, didn't measure

Ranch seasoning, didn't measure

1/4 cup pizza sauce

1/4 cup shredded parmesan

Beat egg whites until stiff peaks form

Whisk in corn flour and seasonings as desired

Pour mixture onto greased parchment paper

Bake at 350°F for 10 min

Add sauce, cheese, toppings

Bake 15 more min

Two main things went wrong for me with this recipe. One, I guess I don't know what "stiff peaks" are because I used the whisk attachment on my kitchen aid stand mixer and then used a traditional electric hand mixer and it just got really foamy. I gave up after like 20 minutes and put it in the oven anyways. It came out looking great! But the second error was that it stuck to the parchment paper. So I recommend putting a little oil or spray down before pouring the eggs on!

I'm so glad I thought to randomly mix in ranch seasoning with the egg whites! Other than the bit of parchment paper I may have ingested, the meal was delicious. The flavor and texture were both enjoyable, but I could have achieved essentially the same result by just pouring egg whites into a skillet, cooking, flipping, and then putting sauce and cheese on it. Probably gonna have that for breakfast tomorrow :)

Hey!

Today I'd like share recipe for this yogurt based cake, that is a variation of cottage cheese cake I posted some time ago, slightly different here and there, but follows same logic and utilizes same techniques and tricks.

A. Cake Base (132 kcal / 4g protein / 0g fat / 28g carbs / 1g fiber)

1. 2g Instant Coffee (I use spray dried decaf)

2. 10g Granulated Erythritol Sweetener

3. 0.5 Xanthan Gum

4. 35g Water

5. 30g AP Flour

6. 6g Cornstarch

7. 2g Baking Powder

8. 0.3g Salt

9. 35g Water

10. Sweetener and other flavorings to taste (I used 1.5 ml saccharin based sweetener, no vanilla or any flavor drops this time, but do at other times)

I make quite a few variation of cake bases following this same logic (whip something and then fold in flour and bake), this one is the lowest in calories that I have, but also is trickier to make than most others and, well, it might have slight hint of coffee to it! Speaking about tricky, this time top cracked for me. Does not happen always, but happens, maybe I failed at combining properly, or temperature was not right (it is hard to control in my ancient gas oven). However, it all will be filled by filling anyway, so does not matter that much in the end.

If you want some other variations that don't involve coffee, refer to my cottage cheese cake posts. There is whipped applesauce, egg and yogurt versions in posts and/or somewhere in the comments.

So, pre-heat oven to ~170C.

Pre-mix coffee, erythritol, xanthan gum, add water, mix well and set aside. This stuff needs to hydrate a little.

In other bowl pre-mix flour, starch, baking powder, salt and any other dry things if using (sweetener/flavorings) then add water and liquid sweeteners/flavorings, mix well and set aside.

Back to coffee mixture, use electrical whisk to whip it until very stiff peaks, it should become very pale and airy. Then using spatula fold this foam into batter, goal here is to find balance between combing both well, yet not overdoing it to not deflate it. Unlike egg whites or aquafaba, coffee based whip is very unstable and time works against us.

Once done combining, transfer it to cake mold/springform and bake ASAP at around 170C for 25-30 min.

Remove it from mold and let it cool on a wire rack.

B. Jelly (23kcal / 0g protein / 0g fat / 3g carbs / 2g fiber)

1. 1.5g Agar-Agar powder

2. 150g Water

3. Sweetener, Flavor Drops, Coloring to taste (I used 6 tablets of saccharin based sweetener, 3 strawberry flavor drops and some red coloring)

4. 45g Defrosted Frozen Strawberries

Slice defrosted strawberries and put them inside same/identical cake mold as before, in a small pot/sauce pan add agar powder, sweeteners, flavor drops, coloring (I also added liquid that was left from defrosting strawberries) then add water, mix and bring to boil while stirring and then let it simmer for half a minute or so. Pour into the mold and let it set for like 30 minutes or so. If you only have one mold, this jelly layer can be done before or after cake, doesn't matter much. Once set, carefully extract it and put aside.

C. Yogurt Filling (209 kcal / 21g protein (including gelatin) / 6g fat / 18g carbs / 0g fiber)

1. 200g Plain Yogurt (Mine was 3% fat)

2. 10g Gelatin

3. 50g Water (for blooming)

4. 10g Cornstarch

5. 30g Water (for starch slurry)

6. 70g Water (for "syrup")

7. Any sweetener, flavorings, coloring etc to taste (I used 8 tablets of saccharin based sweetener, 2 flavor drops, this time it was apple flavor for no big reason)

Bloom gelatin in 50g water for about 10 minutes, separately combine starch with 30g water, then combine other 70g water with your sweeteners and flavorings (lower water accordingly if using syrups), bring this to simmer and while stirring, add starch slurry and keep stirring on low heat for around a minute. Add this goo to bloomed gelatin and stir until gelatin is dissolved. Whip with electric whisk until it is very very thick, yet pourable foam, then add yogurt and whisk on low speed for a little bit more, just until it is incorporated.

D. Assembly

Put cake base back into mold, if it is tall enough - one I used this time is not tall, so I wrapped silicone cake ring around base instead. Pour yogurt mixture over cake base, shake it bit so it is distributed more evenly, then carefully put jelly layer on top. Let fully set in the fridge for at least 2 hours, or better 3 for good measure. Carefully extract your cake from mold/ring

Done!

Macros for everything (I got 575g final output):

364 kcal / 25g protein / 7g fat / 49g carbs / 4g fiber

That is all!

Had some good, big volume grub today so thought I'd share;

Lunch: spinach, goats cheese, apple, walnuts and balsamic vinegar 439cals.

Dinner: roasted marrow stuffed with chilli-con-carne (padded out version with grated carrot and lentils), topped with cheese and sour cream 544cals.

Okay most of you probably saw my apple cinnamon mystery loaf.

Someone asked if it would work with berries and a sweetner tablet instead of honey soo here it is.

It does infact work but a few things had to be changed

60g self rising flour

70g water

20g cherry without the pit

1 sweetener

15g oats

25g fat free greek yogurt

47g egg

2 sweetner tablets

Dissolve the tablets into the water.

Mash up the cherries and mix the ingredients together with a pinch of salt and a pinch of baking powder.

Do not use the pit of the cherries in this is they are a choking hazard for the weak of throat.

Dont mash the cherries up completely tho. Small chunks help with structure and serve as a little treat when you eat the whole thing in one sitting

Then add in the water and mix

Bake this in the oven on medium heat until you feel a shift in the universe. Trust you will feel this shift

This is about 40 to 50mins depending on how powerful ur oven is.

Why did I make these changes?

The honey used in the first recipie was meant to help retain moisture soo there wouldn't be a need for butter. Since there is no honey in this, it needed more water and the oats.

Another reason I used the oats is because they helped to retain the structure. The apple in the first recipie ensured that the loaf stayed loaf shaped but since cherries are softer than apples, something else was needed to retain the shape of the loaf.

I used porridge oats but any oats should be fine

I increased the amount of flour to counteract the amount of water. Soo the water was enough to cook the oats without drying the loaf out but the flour was enough to make sure it didnt become a soup.

I also just cooked it for longer cuz I dont actually know how to make oats but 50mins felt about right and it worked!!

To improve id probably use more cherry but I ate them all before I could.

Id also add a little honey because I love honey but I was tryna do smth new.

I used only 2 tablets but u can use as many as you want. Doesn't make a difference in anything but the sweetness.

I estimate a little under 600cals. I havent yet calculated but pls lmk if im wrong.

Anyways I hope u try it and I hope u enjoy!

As promised here is the muffin recipe I made the other day. I apologize I do not have everything in grams for my friends across the pond. Feel free to modify!

Could probably substitute PB2 for protein powder if you are needing to get more in your diet.

1c Cauliflower Rice

1/2c sugar free applesauce

1/4c Zero Sugar Vanilla Chobani Greek Yogurt

1/4c egg whites

2 Tbsp Almond milk

1/2c Monk fruit (granules)

3/4c Pillsbury Best Gluten Free All Purpose Flour

1.5 tsp Baking powder

1 Tbsp cinnamon

1 tsp vanilla extract

2 Tbsp Sugar free caramel syrup

2 Tbsp PB2 powder

*Preheat oven to 350 degrees and grease muffin tin with spray*

1. Microwave cauliflower rice for about 3 minutes. Let cool and squeeze out all of the liquid.
2. Mix wet ingredients (cauliflower, applesauce, yogurt, egg white, almond milk, monk fruit, caramel syrup, vanilla) in a bowl.
3. Mix dry ingredients (flour, baking powder, cinnamon)
4. Fold dry ingredients into wet and mix.
5. Place mixture into 6 muffin tins.
6. Combine PB2 with 1.5 Tbsp water. Place dollop on each muffin.
7. Bake at 350 degrees for 20-24 minutes.

Macro breakdown: 93 calories 19g carbohydrates 0.5g fat 4g protein 1g fiber

guys i am so excited to share these they are SO GOOD. and you can even make them in a microwave. 6 muffins for 250cal and 36g protein!! (toppings not included)

i have been experimenting with making low-cal muffins (inspired by u/kathyeatssmart recipes) and have finally made something worth sharing.

these were DELICIOUS. and best of all very versatile, you can make them with a base of pumpkin, applesauce, silken tofu, oatmeal, blueberries, carrots, literally anything.

my favourite part- i mixed all the dry ingredients into one HUGE ‘premix’ tub and now all i have to do is mix in my 3 liquid ingredients and straight to the air fryer they go. takes ~5 minutes of prep time.

also, this is gonna be controversial so i didn’t include it in the recipe, but i add 10 drops of sucralose. I know it has health risks for baking. I accept them, the flavour boost is unmatched.

Ingredients (6 muffins - 250cal)

Dry ingredients - my “premix”

- 60g Fiber gourmet flour
- 6g Vital Wheat gluten (optional, can substitute)
- 2g psyllium husk powder (optional, can substitute)
- 0.5g xanthan gum (optional, can substitute)
- 15g baking powder
- 60g allulose
- 40g erithrytol/monkfruit blend

Wet ingredients:

- 120g wet base (silken tofu is my fav, see alternatives below)
- 100g egg whites
- 4g vanilla extract
- toppings (blueberry, walnuts, choc chips, optional)

Wet base options, ranked by preference:

120g silken tofu
120g unsweetened applesauce
160g unsweetened canned pumpkin
200g finely grated raw carrots
140g thick cooked oatmeal (not liquidy)
have yet to try myself -> cottage cheese, cauliflower, butternut squash, zucchini, sweet potato, greek yogurt, peaches

Toppings/Mix-In options:

cinnamon
cocoa (15g for this recipe + 2g instant coffee)
blueberries
walnuts
chocolate chips
banana
peanut butter

Steps:

1. mix all dry ingredients. if you made extra, set it aside for future use
2. in a bowl, mix all liquid ingredients
3. add dry ingredients to bowl, stir
4. add mix-ins / toppings
5. fill silicone muffin cups or tray halfway with batter
6. air fry 340°F for 20-25min - (or microwave till inside sets / right before it starts shrinking, about 2mins for me)
7. take out and let cool 5min before eating. if you skip this step, be prepared they will be undercooked on the inside.

Enjoy!

​

For the rice its basmati rice, peas and green beans boiled together

The sauce is some frozen leftover of this wrap filling that I make. The recipie is for all 6 servings. On my plate is one serving.

28g onion

525g chicken

70g fat free greek yogurt

135g tomato

135g bell pepper

95g of 75% lean bacon

350g cabbage

45g lettuce

10g siracha

Marinate the chicken with greek yogurt, onion and spices then cook in a pot on low to get the juices flowing.

NO OIL NEEDED

Then when its done cooking, take it out of the pot and put it in a bowl to cool and then shred it

Blend the tomato and bell pepper and pour it into the same pot as the chicken. Cook this until a lot of the water has evaporated then season it and add in your bacon.

When the bacon is done cooking, add in the shredded chicken. And turn off the stove. stop cooking it

Chop up the rest if ur ingredients and mix it in.

Seasonings i used

Cumin

Chilli

Curry

Lemon juice

Oregano

Rosemary

Thyme

I promise you now banana and rice tastes so so good. Best food combo oat

Its a very easy cake thing. I dont really know but it satisfied my sweet tooth

140g apple diced and pealed

20g honey

40g self rising flour

25g fat free greek yogurt

47g egg

Mix all together with cinnamon and a pinch of salt and a pinch of baking powder and bake in the oven at medium heat for about 40 minutes or until it starts to feel firm at the top

Then leave it in the oven watm for a little bit longer. Until ur ready to eat it

The middle is kinda like sweetened apple sauce. And its a pretty good texture when warm.

It is less than 400 cals in total. Very filling

i’m trying to increase my plant based protein intake, and just wondered how many different ways i could eat them. i’m not vegan or vegetarian, just want to diversify my options :)

i love adding them to tuna, or airfrying them to make them crispy snacks or toppings.

how else do you have them?

Simple and I am full

Today I made buffalo blue cheese dip. The whole plate was 101 calories 10 G protein.

all I can think of is popcorn, but corn is healthy

Reposting this cuz i forgot to add the recipe first time😭😭

28g onion

525g chicken

70g fat free greek yogurt

135g tomato

135g bell pepper

95g of 75% lean bacon

350g cabbage

45g lettuce

10g siracha

Marinate the chicken with greek yogurt, onion and spices then cook in a pot on low to get the juices flowing.

NO OIL NEEDED

Then when its done cooking, take it out of the pot and put it in a bowl to cool and then shred it

Blend the tomato and bell pepper and pour it into the same pot as the chicken. Cook this until a lot of the water has evaporated then season it and add in your bacon.

When the bacon is done cooking, add in the shredded chicken. And turn off the stove. stop cooking it

Chop up the rest if ur ingredients and mix it in. This is the wrap filling.

I made my tortillas from scratch using 200g of self rising flour, 10g of vegetable oil and water.

I combined the ingredients till I had a stiff dough then separate into five and leave to rest for 30 mins before rolling into tortillas and toasting in a non stick pan.

I made mine into 5 parts cuz I only made 5 tortillas.it should make 6 servings but who wants to make 6 tortillas😒😒

This whole thing plus tortillas adds up to 1,760 cals and 1,720g in total weight. 176g of protein and 23g of fiber.

You could also just eat it as a salad for less calories but I was too lazy for that

Seasonings i used

Cumin

Chilli

Curry

Lemon juice

Oregano

Rosemary

Thyme

I’ve been eating La Banderita tortillas forever and just noticed in small print ….refrigerate after opening. Yikes.

Featuring my tiny best friend :)

Does anyone else experience this with high volume, low calorie meals? I will be in the middle of eating, and rather than starting to feel satisfied as my stomach fills up, I feel even more hungry. Almost like my body is telling me, "no, not this food!" I wish I had better words to put to the feeling. If you relate to this, can you tell me if you did anything differently to scratch the itch?

Found these on Amazon fresh but I’m sure they are all over , in three lb bag. Wymanns frozen wild blueberries.

Anyways, they are a lot of fun to use, and fast as hell. Full of fiber and sweet but a touch tart.

I put about 1.5 cups of them (one cup only 80 kcal) in the ninja blender fill that with water to near the top and a couple scoops of vegan pea protein and a heaping tablespoon of powdered oatmeal and sometimes powdered flax.

Normally I shy from shakes, but I’m losing weight on this and I can’t possibly eat anything else. Stupid easy and I get no bloat or fartiness.

Otherwise, I also do something else kinda dumb and easy with them. Input the same large amount into a bowl and nuke it for 60 seconds. They get melty and the sugary water is dripping off it and warm moaty thing going. A dollop of sugar free cool whip. I’ll do two bowls sometimes and skip “dinner”.

Two others:

take a big yam, cook it up in the microwave and top with cottage cheese and salsa. 5 minute dinner.

Finally, and another easy bulky food for me is empty out the vegetable bin, chop it all up, I don’t care what’s in there, lettuces, cilantro, and bagged salad kits, baked potatoes, parm cheese, tomatoes cabbage, etc sauté until half cooked, try to get the water out of it, spice it up and dump into a foil or parchment lined big baking pan and pour over a dozen beaten eggs. Giant frittata. Bake 45 minutes for 350

TIL:

If you use purple cabbage to make egg whites and cabbage, it turns the eggs blue.

I'm equal parts fascinated and horrified.