Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce and a side of Arugula with Lemon Tahini dressing and Za’atar

    Are you looking for a lovely vegan Sunday dinner with all the classics, but without the meat? Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce with a side of Arugula with Lemon Tahini dressing with Za’atar is exactly what you need. Hearty, yet fresh, layers of flavour from the fried mushrooms with black garlic, made into a creamy sauce with soy cream. All while your sesame-sumac coated Cauliflower steaks are roasting in the oven. A side of greens with fresh and quick dressing, tying it all together with the addition of Za’atar. No one will miss the meat, trust me.

    Why You Want This

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce is a recipe for the whole family, that feels very much like your classic steak Diane, but fully vegan. The Umami hit of mushrooms with black garlic and thyme is supported by soy sauce (or coconut aminos) and balsamic vinegar, for the acidity and flavour kick that usually Worcestershire sauce would provide. Black garlic adds more nuance to it (though if you don’t have it on hand, fresh garlic will do just fine. Shallot of course, for the all-important backbone of almost any sauce. And thyme, as earthy aromatic herb component. Vegetable broth and soy cream provide the sauce fluid base. As usual, the sauce is the real star of this dish.

    Check this post for detailed instructions on how to make your own Black Garlic.

    Black Garlic Mushroom Sauce Ingredients

    Don’t forget the cauliflower steaks. They are covered with a ridiculously flavourful marinade of Tahini for stickiness, coconut aminos for umami and sweetness, sumac for added lemony notes, thyme, mirroring the sauce. Honey, to balance it all and help the sesame seeds stick for added crunch.

    If you have never tried Sumac, it’s available in most supermarkets these days. It’s a dried and ground berry from the middle east, that has a lovely lemony flavour. Once you’ve tried it, you’ll start using it in all kinds of things.

    Sumac Roasted Cauliflower Steaks Ingredients

    And of course, the classic greens on the side. Here in form of Arugula with Lemon Tahini dressing with Za’atar, again picking up the fresh and acidic thyme theme from the other two components.

    The Process

    Prepare the Sumac Roasted Cauliflower Steaks first. Cut the outer leaves off the Cauliflower but keep the stem intact. You’ll need it to hold the steaks together. You will probably get about 2 full steaks from each head, as only the middle, where the stem is, holds together. Don’t throw out the rest. You can cover them with the remaining marinade and sprinkle with sesame, so they make shapes similar to chicken nuggets, being perfect for kids. Lay all the cauliflower out on 1-2 oven trays.
    Mix all the marinade ingredients and brush them over the cauliflower. Do the side you want to point down first, sprinkle with sesame. Then turn the “pretty” side up and do the same.

    Sumac Roasted Cauliflower Steaks Process

    While the steaks are in the oven, make the Black Garlic Mushroom Sauce. Cut the Mushrooms into quarters or slices (whichever you prefer. I love mine pretty chunky). Fry them in olive oil until nicely browned on medium-high heat. Be patient here and don’t stir too often. You want them slightly crispy and all the fried mushroom flavour you can get, without burning them.

    Black Garlic Mushroom Sauce Process

    Chop the shallot and garlic finely. I’m using 6-7 cloves of black and 1 fresh garlic. If you only have fresh, use 2-3 cloves. Strip the thyme leaves off the twigs. Take the mushrooms out of the pan and put them to the side. Lower the heat to medium and gently fry shallots and fresh garlic until translucent and soft.
    Once both are done, add the vegetable broth and let it simmer until slightly reduced. Add the thyme and remaining ingredients, including mushrooms. Let the sauce simmer for a bit until it thickens a bit. Taste and adjust the seasoning to your liking.

    Black Garlic Mushroom Sauce

    Quickly whisk together the Tahini, balsamic, lemon juice, Za’atar and 3 tbsp water. Season with salt to taste.

    Once the Cauliflower Steaks are golden brown, pierce them to see if they are cooked. They should still have bite and be tender to the knife.

    Sumac Roasted Cauliflower Steaks

    Serve on a big plate or single portions and enjoy.

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce

    Meal Prep

    I kept the Sumac Roasted Cauliflower Steaks in a glass container with lid that I lined with baking parchment, and stacked them with baking parchment in between, so the coating wouldn’t come off. They will keep for up to 3 days in the fridge and can be reheated until crispy in either air fryer or oven.

    The Black Garlic Mushroom Sauce is kept in a separate glass container and reheated in the microwave.

    The Lemon Tahini dressing is best kept in a jar in the fridge and the Arugula keeps amazingly well if you wash it (I often let it stand in cold water for 30min to 1h, so it can get really perky and fresh), then line a container with some paper towel and put the washed and spun dry leaves on it with a closely fitting lid. It will happily keep for 4 days at least like this.

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce

    Looking to add protein, ideally for dessert? Try my Protein Creme Brulee. 2 variations, so you can pick your favourite.

    For more amazing Black Garlic Recipes check these:

    Black Garlic Aioli

    Black Garlic Butter with Lemon

    Burger with Black Garlic Aioli

    Black Garlic Cashew Ranch Dressing

    Black Garlic Brine for Chicken

    Black Garlic Roast Chicken Summer Salad

    Black Garlic Sourdough Bread with Chocolate

    Mushroom Spinach Pasta Bake with Black Garlic

    Black Garlic Mushroom Salad with Berries and Blue Cheese

    Sourdough Oatmeal White Chocolate Chip Cookies with Black Garlic

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share. It helps me a lot. 🙂

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce

    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce with a side of Arugula with Lemon Tahini dressing and Za’atar

    Are you looking for a lovely vegan Sunday dinner with all the classics, but without the meat? Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce with a side of Arugula with Lemon Tahini dressing with Za’atar is exactly what you need. Hearty, yet fresh, layers of flavour from the fried mushrooms with black garlic, made into a creamy sauce with soy cream. All while your sesame-sumac coated Cauliflower steaks are roasting in the oven. A side of greens with fresh and quick dressing, tying it all together with the addition of Za’atar. No one will miss the meat, trust me.
    No ratings yet
    Prep Time 45 minutes
    Cook Time 45 minutes
    Total Time 1 hour 30 minutes
    Course Dinner, Main Course
    Cuisine Fusion
    Servings 6
    Calories 280 kcal

    Ingredients
      

    • Sumac Roasted Cauliflower Steaks
    • 1-2 heads of Cauliflower depending on size
    • 6 tbsp tahini
    • 2 tbsp sumac alternatively grated lemon zest
    • 2 tbsp fresh thyme leaves
    • 4 tbsp coconut aminos or soy sauce
    • 3 cloves garlic minced
    • 2 tsp honey
    • 6 tbsp sesame seeds
    • Black Garlic Mushroom Sauce
    • 17 ounce 2 packs mushrooms (I used brown button mushrooms, but you can use whichever you prefer)
    • 3 tbsp olive oil
    • 1 shallot finely chopped
    • 1 clove garlic minced
    • 6 cloves black garlic optional but very delicious
    • 1 cup vegetable broth
    • 1 cup soy cream or single cream if you aren’t vegan
    • 1 tbsp fresh thyme leaves chopped
    • 2 tbsp balsamic vinegar
    • 1 tsp Dijon mustard
    • 1 tbsp soy sauce or coconut aminos
    • Arugula with Lemon Tahini dressing and Za’atar
    • 1-2 bags arugula (depending on how much greens you enjoy
    • 3 tbsp tahini
    • 2 tbsp balsamic vinegar
    • 4 tbsp lemon juice about the juice of 1 large lemon
    • 1 tsp za’atar
    • 3 tbsp water

    Instructions
     

    • Sumac Roasted Cauliflower Steaks:
    • Preheat the oven to 400°F (200°C).
    • Cut the outer leaves off the cauliflower heads, leaving the stem intact to hold the steaks together. You'll get about 2 full steaks per head.
    • In a bowl, mix tahini, sumac (or lemon zest), fresh thyme leaves, coconut aminos (or soy sauce), minced garlic, and honey to create the marinade.
    • Place the cauliflower steaks on prachment lined oven trays. Brush the marinade over both sides of each steak, starting with the side that will be facing down. Sprinkle sesame seeds on the coated side.
    • Turn and repeat the process.
    • Roast the cauliflower steaks in the preheated oven for about 25-30 minutes or until they are golden brown and tender with a slight bite.
    • Black Garlic Mushroom Sauce:
    • Cut the mushrooms into quarters or slices, depending on your preference.
    • Heat olive oil in a pan over medium-high heat. Add the mushrooms and cook until they are nicely browned and slightly crispy. Remove the mushrooms from the pan and set them aside.
    • Lower the heat to medium. Add the chopped shallot and minced garlic to the pan. Cook until the shallot is translucent and soft.
    • Pour in the vegetable broth and let it simmer until slightly reduced.
    • If using black garlic, add the chopped cloves at this stage.
    • Add the soy cream, chopped thyme, balsamic vinegar, Dijon mustard and soy sauce (or coconut aminos). Stir well.
    • Return the cooked mushrooms to the pan and let the sauce simmer until it thickens. Adjust the seasoning according to your taste. You may want to add salt. I felt it was fine without.
    • Arugula Salad with Lemon Tahini Dressing:
    • In a small bowl, whisk together tahini, balsamic vinegar, lemon juice, za'atar, and water until well combined and smooth. Season the dressing with salt to taste.
    • In a large bowl, place the arugula. Drizzle the lemon tahini dressing over the arugula and toss to coat the leaves evenly. (If you plan to keep some for the week, drizzle only the amount you are using today and store the rest in a kitchen towel lined container as described in the meal prep section)
    • Serving:
    • Plate the sumac roasted cauliflower steaks and drizzle a generous amount of the black garlic mushroom sauce over them.
    • Serve the cauliflower steaks alongside a portion of the arugula salad with lemon tahini dressing on the side.

    Notes

    Calories: Approximately 260-300
    Fat: Approximately 18-22 grams
    Protein: Approximately 7-9 grams
    Carbohydrates: Approximately 21-25 grams
    Sugar: Approximately 9-12 grams

    Nutrition

    Calories: 280kcal
    Nutrition Facts
    Sumac Roasted Cauliflower Steaks with Black Garlic Mushroom Sauce with a side of Arugula with Lemon Tahini dressing and Za’atar
    Amount per Serving
    Calories
    280
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Black Garlic, For Guests, Healthy, High Fibre, Low Calorie, vegan, Vegetarian
    Tried this recipe?Let us know how it was!

     

    Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries

    Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries

    Using molasses-rich muscovado sugar gives this Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries its deep caramel notes. I’m topping them with two options, both Pistachio-Protein Mousse, but one is with oat cream as base, the other with plant milks. Crowned by seasonal strawberries, marinated in lime juice, with a hint of vanilla sugar, these are a divine summer treat, as a friend who got to try them remarked.

    Why You Want to Make Them

    The Inspiration for the Brown Sugar Pavlova came from Ottolenghi, one of my all-time favourite food heroes. He makes one big pavlova, where I wanted several small ones. And he uses it with very different (utterly delicious) toppings.
    Making a Swiss Merigue for them gives extra stability and a texture that just melts in your mouth which being soft in the middle, but without sticking to the teeth as classic Pavlova might.

    The contrast of the sweet, but deeply caramelised Pavlovas to the creamy Pistachio mousse on top with the lime spiked strawberries creates an experience that is pretty far from your white classic meringues with cream and fruits. It has a complexity I always missed in Pavlova recipes I tried before.

    Brown Sugar Pavlovas with Pistachio Protein Mousse

    The Ingredients

    The Pavlovas are very easy: Dark Muscovado sugar, mixed thoroughly with white sugar, to get rid of clumps. Egg whites. A pinch of salt. Chopped Pistachios if you want and feel brave enough to try and carefully fold them in at the very end. On bad days risking the meringue to collapse.

    In the picture you see a tiny bowl with a tsp of cornstarch and 1/2 tsp cream of tartar. I tried version with and without and found no difference. So you can leave both out without problems. Plus, if you go the swiss merirgue way I describe below, it’s more stable anyway. So while it’s in the picture from the ingredients, I didn’t include it, as I didn’t find it necessary in the end.

    Brown Sugar Pavlovas with Pistachio Protein Mousse ingredients

    The Protein Pistachio Mousse on top, as with so many of my recipes, contains protein powder, which serves, beside its purpose to add protein to any sweet treats, to lend flavour and sweetness, so I’m able to drastically reduce the added sugar. It also adds a lovely custardy consistency and more creaminess, which is always a plus in my book.

    The plant milk version is also super low in calories, which makes it entirely suitable for weight loss, as the meringues itself have less calories than you might think, despite all the sugar needed. The fact that they are mostly…well…air, might not be noticeable in their delicious flavour, but certainly in their energy content.
    The cream version, as I’m lactose intolerant when it comes to any non-fermented milk products, is made with Oatly Cream, which I really enjoyed using.

    Fat free Greek Yoghurt. Both for protein content and creaminess. But also a pleasant tang against all the creaminess.
    And Pistachio butter. I found a fantastic one at Bulk. But if you can’t find it, try almond butter. Both also contain a good bit of protein, perfect for building muscle.
    https://www.bulk.com/ie/pistachio-butter.html

    Strawberries with lime were my choice of fruit for this Brown Sugar Pavlova, as they are still in season and contrast just perfectly with the two other parts of this dessert.
    You could absolutely use other berries of your choice or maybe cherries, as they go very well with Pistachios.

    The addition of Pistachios to the meringue itself is, I noticed after the second failed attempt, a little tricky. If you add them too early, chop them too finely or mix them in with the mixer, they will instantly deflate all the fantastic fluff due to their fats.
    I ended up with one big bowl of baked and risen, but very moist in the middle miss-trial. Still really delicious and we munched it all, but most certainly not picture perfect.

    The Process

    Compared to classic meringue, the Swiss version takes a bit more patience, as you first whip it over a hot water bath until warm and all sugar has dissolved, then take it off the stove and keep whipping (a stand mixer is great here!) until cooled down again. All in all, that takes about 10 minutes. As opposed to 5 for classic. But then…it’s just 5 minutes more.
    Which is completely worth it, when you see the shiny, caramel coloured, firm peaks in your bowl and just know how incredible your Brown Sugar Pavlovas will look and taste.

    Brown Sugar Pavlovas with Pistachio Protein Mousse Process

    At this point the real test in patience arrives. Thankfully in form of low heat oven time, which you can use to get on with your day or have a tea or read or all of the above. They do need 1h at 130C, and another 2h ideally, in the switched off oven, so they can slowly firm up without collapsing. After that they should be fine for a few days. If you like the outside extra crisp on the next day (or it’s raining outside, I’m not kidding. A friend who makes meringues often enlightened me that Pavlovas often fail on rainy days.) you might have to re-crisp them in the oven for a few minutes at low heat.

    Brown Sugar Pavlovas with Pistachio Protein Mousse Process

    The Pistachio mousse, if you make it with cream can either be set with gelatine of left as fairly soft peaks, which tastes delicious, but might not hold up for long on the table.
    The plant milk version, due to its very low fat content, does need gelatine to set. I tried arrowroot powder, but it didn’t have the needed stabilising powder here.

    In a blind test with a very willing victim, the plant milk version was deemed better, which was quite the surprise, as you’d think more fat means more flavour. But it has a very refreshing lightness to it, that makes it a great summer dessert, without being too rich.

    For both I whipped all the ingredients except the gelatine together first, warmed the gelatine powder for 20 seconds with a few tablespoons of water in the microwave to dissolve it, then added carefully some of the cold mix, to bring it to roughly the same temperature and continued to mix the cream while drizzling it in slowly.

    In the fridge it goes for an hour, and you are nearly done.

    I decided to slice the strawberries for the top, but you could just cut them into pieces roughly. Just let them stand with a tablespoon of lime juice and a teaspoon of sugar or honey mixed in, for a few minutes while you plate up your Pavlovas.

    Brown Sugar Pavlovas with Pistachio Protein Mousse

    Meal Prep

    These are great to prepare, as both the Brown Sugar Pavlovas and the Mousse will keep happily for a few days. Pavlovas in an airtight box. Cream in the fridge. Strawberries are ideally sliced on the day for maximum freshness. If you are expecting guests, but have a busy schedule, this is fantastic.

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share. It helps me a lot. 🙂

    Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries

    Using molasses-rich muscovado sugar gives this Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries its deep caramel notes. I’m topping them with two options, both Pistachio-Protein Mousse, but one is with oat cream as base, the other with plant milks. Crowned by seasonal strawberries, marinated in lime juice, with a hint of vanilla sugar, these are a divine summer treat, as a friend, who got to try them, remarked.
    No ratings yet
    Prep Time 30 minutes
    Cook Time 1 hour
    Resting/cooling time 2 hours
    Total Time 3 hours 30 minutes
    Course Dessert
    Cuisine American
    Servings 6
    Calories 300 kcal

    Ingredients
      

    • Pavlovas
    • 4 fresh egg whites
    • 175 g caster sugar
    • 125 g dark muscovado sugar
    • ¼ tsp vanilla powder or scraped out seeds of ½ vanilla pod
    • 1/8 tsp salt
    • 2 tbsp Pistachios Roughly chopped (optional)
    • Pistachio Mousse Plant Milk version
    • 1 cup Soy milk Use full fat here for creaminess
    • ½ cup unsweetened almond milk
    • ½ cup fat free Greek yoghurt
    • 2 tsp honey
    • 1 scoop protein powder I used MyProtein Buttered Popcorn
    • 2 tbsp pistachio butter
    • 1 tsp vanilla extract
    • 1 tbsp 1 pck gelatine powder
    • 3 tbsp water to mix gelatine powder into
    • OR
    • Pistachio Mousse Oat Cream version
    • 1 cup Oat cream or whipping cream
    • ½ cup soy milk full fat
    • ¾ cup +2 tbsp fat free Greek yoghurt
    • 2 tsp honey
    • 1 scoop protein powder I used MyProtein Buttered Popcorn
    • 2 tbsp pistachio butter
    • 1 tsp vanilla extract
    • 1 tbsp 1 pck gelatine powder (optional for this version. Sets firmer)
    • 3 tbsp water to mix gelatine powder into
    • Topping
    • 3 cups strawberries
    • Juice of 1 lime
    • 2 tsp white sugar or sweetener of choice

    Instructions
     

    • Mini Pavlovas
    • Draw 6 circles on your baking paper, each around 4in diameter. I used the lid of a tiny casserole dish I had as guidance, but you might have a jar or glass that roughly fits the measurements.
    • Turn the baking parchment around, so the pen lines are visible, but won’t touch your Pavlovas.
    • Ensure your mixing bowl and whisk are clean and grease-free.
    • Pre-heat your oven to 170 C/ 340F, turning it down to 130C/260F as soon as you put the Pavlovas in. This will help them crisp up, but not burn. Be careful not to leave the oven at the higher temperature, or you will have burned pavlovas. I tried that out for you. You are welcome.
    • Combine egg whites, caster sugar, dark muscovado sugar, vanilla powder or seeds, and salt in a heatproof bowl.
    • Place the bowl over simmering water; whisk until sugar dissolves and mixture is warm. About 4 minutes.
    • Transfer mixture to a stand mixer and whip until stiff, glossy peaks form and it has cooled down mostly. About 5 minutes.
    • Pipe or spoon the meringue onto the circles of your parchment-lined baking sheet. Leave a little indentation in the middle, to hold the cream filling later. Pull up some pretty peaks with your spoon.
    • I found spooning to have a prettier and more rustic look than piped, but your Pavlovas, your choice.
    • Bake in a preheated oven at 130°C (260°F) for 1h, turning the try after about 30min, to ensure even cooking. After the 1h, switch the oven off, but keep it closed for 2h, to allow the Pavlovas to bake and cool inside.
    • Pistachio Mousse Plant Milk version
    • In a small bowl, combine the gelatine powder and 3 tablespoons of water. Let it sit for a few minutes to bloom. Microwave for 20 seconds and mix thoroughly, so you have no clumps.
    • In a bowl with hand mixer, blender or food processor, combine the milk, fat-free Greek yogurt, honey, protein powder, pistachio butter, and vanilla extract. Blend until smooth and well combined.
    • Add 2 tbsp of that mix to the warmed gelatine, whisking after each, so it comes to room temperature.
    • While again whisking the milk mix, slowly drizzle the gelatine into it.
    • Taste the mousse and adjust sweetness or flavourings if desired.
    • Put the bowl in the fridge for about 1h to set.
    • Pistachio Mousse Oat Cream version
    • In a bowl with your hand mixer, for better control over the whipping cream, whisk the cream into firm peaks. Add the fat-free Greek yogurt, honey, protein powder, pistachio butter, and vanilla extract and whisk until you have soft peaks.
    • At this point you can decide if you like the consistency (it will firm up a little in the fridge, but not much), or if you prefer adding the gelatine for a more mousse like structure.
    • If using, in a small bowl, combine the gelatine powder and 3 tablespoons of water. Let it sit for a few minutes to bloom. Microwave for 20 seconds and mix thoroughly, so you have no clumps.
    • Add 2 tbsp of the cream mix to the warmed gelatine, whisking after each, so it comes to room temperature.
    • While again whisking the cream mix, slowly drizzle the gelatine into it.
    • Taste the mousse and adjust sweetness or flavourings if desired.
    • Put the bowl in the fridge for about 1h to set.
    • Strawberries with lime
    • Right before serving, cut the strawberries to your preferred size and shape. Mix with sugar and lime juice and let them stand at room temperature, while you assemble the Pavlovas.
    • Very carefully and with a very flat spatula transfer the mini Pavlovas onto serving plates.
    • Top with a few tablespoons of the Pistachio Mousse, then with the strawberries. Sprinkle with a few chopped pistachios if you have them.

    Notes

    Nutrition for Plant milk version:
    Calories: Approximately 220-260
    Fat: Approximately 5-7 grams
    Protein: Approximately 4-5 grams
    Carbohydrates: Approximately 40-45 grams
    Sugar: Approximately 35-40 grams
    Cream Version:
    Calories: Approximately 380-420
    Fat: Approximately 11-13 grams
    Protein: Approximately 8-10 grams
    Carbohydrates: Approximately 60-65 grams
    Sugar: Approximately 50-55 grams

    Nutrition

    Calories: 300kcal
    Nutrition Facts
    Brown Sugar Pavlovas with Pistachio Protein Mousse and Strawberries
    Amount per Serving
    Calories
    300
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword For Guests, High Protein
    Tried this recipe?Let us know how it was!

     

    Protein Creme Brulee Two Ways

    Protein Creme Brulee Two Ways

    Two slightly different versions of Protein Creme Brulee. Both with lactose free milk or cream. One with Pistachio flavour, one coffee. Both stunning to look at and easy to make. And with a healthy hit of protein. Your way to get it all: Indulgence, low calories and Protein in one delicious dessert.

    The Inspiration

    If you saw the posts for my Strawberry and Banoffee Protein Mousse Pie you might have already guessed that I sometimes have difficulties deciding which of the delicious ideas in my head to create. So, as I did then, I do here: I just make both. Because, hey, why should I have to decide?
    This also gave me the opportunity to test which one works better and have 2 different flavours! I mean what is better than one Crème Brûlée with Protein? 2 of course. Did I mention I’m greedy?

    I’ve been avoiding Crème Brûlée for a while, as I’m lactose intolerant. Though, oddly enough, I can happily have whey protein powder, but get queasy from the vegan stuff. And since I knew my “secret” method of incorporating protein powder into all kinds of sweet recipes results in a custard like consistency, this one was basically unavoidable, with it being…well…custard. With benefits.

    Print recipe wise, I’m giving you one for each of the Protein Crème Brûlées, as I figured not everyone wants to make both at once. Though I found it a lot of fun. 🙂

    The Battle of the Protein Crème Brûlées Ingredients

    The Ingredients

    Together with an Oatly Whipping Cream, I spotted this Creamy Oat Cream at my favourite health foods store and had to try it out! Finally, the solution for all my lactose free cream quests! And it did not disappoint. It acted exactly like cream would in a custard, resulting in super creamy Brûlée. I still used a bit of Oatly Barista, to mix the protein powder in the Brûlée version with the cream, knowing it would create the consistency I was aiming for, but cut calories a tiny bit.

    The version with the cream was made with crushed coffee beans, steeped in the warmed cream for about 30min, while I was preparing everything else.

    For the second version, I wanted to see if I could skip the cream by adding protein powder for custardy consistency and adding back a bit of healthy fats in form of Pistachio Butter, which I got from Bulk a while ago and love. Usually if Pistachio flavour is added, it’s in form of Pistachio cream, which contains added sugar. And since I’m trying to reduce my sugar intake, I wanted to control how much goes into this.
    Instead of cream I used a mix of Oatly Barista for its heat stability and Alpro Soy Protein Milk  for its super creamy texture. If you are looking for alternatives, make sure you don’t use very low-fat ones. You are looking for about 7% fat content here, which is then upped by the Pistachio butter for the creamy texture we want in a Protein Crème Brûlée.

    For sweeteners, this is dessert after all, which we want most certainly sweet and indulgent, I use MyProtein – Buttered Popcorn, one of my all-time favourite flavours, as it’s so versatile and mixes into what a friend described as “Like really good quality, just melted vanilla ice cream”. An obvious choice for Crème Brûlée with Protein, which, due to the fact that is has so few ingredients, each being really good quality is essential. There is nothing to hide behind here.
    The powder adds part of the sweetness, but not all we need. Plus, I like to mix natural sweeteners with other options, as it gives the best flavour while still keeping things fairly low calorie. For the coffee-flavoured mix, I decided brown sugar would be a perfect addition. For Pistachio, honey seemed like the natural choice.You’ll need about 1 tsp white sugar per portion for topping and the classic irresistible Crème Brûlée crust. I’m afraid that can’t be replaced, as we need it for the caramelisation to be perfect.

    Oh and of course egg yolks. The base for any custard worth its name. I had loads left from a Brown Sugar Pavlova experiment I’m still working on.

    A bit of vanilla extract for both versions. I used powdered vanilla for very intense, real vanilla flavour in the coffee version, extract in the Pistachio version. You can use extract in either.

    And as much as I have written here, this makes for a very short list for each of the two.

    Protein Crème Brûlée

    The Process

    This gets even easier.
    Carefully heat the cream (Oatly or just single cream, depending on what you have or are intolerant to) for the coffee version or Oatly Barista for the Pistachio one. Don’t boil. Just gently heat until steaming. Add the crushed coffee beans to the cream. Nothing just yet to the Milk, otherwise you’ll have a scrambled mess. You need the cream and milk at room temperature.

    Add either the Oatly Barista for the coffee version or Alpro Soy Protein for the Pistachio, to a Protein shaker together with a scoop of your favourite (ideally vanilla or similar) protein powder.
    Shake vigorously until super creamy. Swipe the lid with your finger and try it. Finish with a satisfied “Mmmmmh”.
    And for the love of god: If that is not what is happening when you try it, do not go further with this particular protein powder you are using. There are better options that don’t ruin a perfectly good dessert! Use yours up in some smoothie with lots of fruit, to hide the flavour.
    Get a decent one, if you want to use it in things like this, the above mentioned Mousse Pie or Tiramisu Protein Oats or Buttermilk Sourdough Waffles with Protein.
    Just to note it here again: This is not affiliated or sponsored. Just what I found over a year of testing lots of different ones. Unfortunately, I did not find even one vegan powder that was even remotely enjoyable. So, I’m no help in that regard. But Whey is a different topic.

    Preheat your oven to 325F/160C. Put a kettle on for hot water.

    Get your Ramekins. I used 2 fairly high ones for this one for each version and had leftovers for another half form. No greasing needed btw. You’ll spoon the creme out anyway. If you use smaller ramekins, it’ll probably make about 4 of the more classic size ramekins. Find an ovenproof dish that will hold all ramekins and water reaching up about half around them. Make sure it can deal with drastic temperature fluctuations, as you will pour boiling water around the ramekins, before adding everything to the oven.

    Once the warmed cream had it’s 30 minutes to soak up all the coffee flavour and is at room temperature, strain it through a sieve into the protein shaker. Add the remaining ingredients and shake again until smooth. Not too much though, you don’t want a fluffy mix. Just everything creamy and lovely.

    Do the same minus the straining for the Pistachio version.

    Now add your ramekins to the ovenproof dish, carefully pour in the custard mix, dividing it equally between all of them. Once that is done, pour your now boiling water carefully around them, so it comes up about halfway on the side of the ramekins. Use oven gloves to carefully transfer to the oven.
    The baking time depends on both your oven and ramekin size. For my large ones it was about 25 minutes. But it could even have done with a few minutes shorter. Unfortunately my oven is very uneven in heating, so the front ones were a bit behind in firming up. Turn your dish around in the oven about halfway through the baking time, if your oven, like most, bakes unevenly.

    To test if they are done, tap very gently on the crème closer to the rim. The top should feel slightly firm, but everything should still wobble a bit. Once done, take them out and let them cool. Once at room temperature, let them cool further in the fridge.

    When they are cool and you are ready to serve, sprinkle with the white sugar. This needs white, as brown will burn too quickly due to the molasses content. A thin layer, shake them a bit, to distribute, tip out any loose sugar into the next as you go. This will guarantee you a thin, even disk of crispy caramel.

    Now you need either a kitchen torch or pre-heat the broiler of your oven, to quickly caramelise the sugar. If using the oven, keep a close eye on it, as it can go from perfect to burned very quickly. I like my caramel fairly dark, for the flavour contrast of slightly bitter to sweet and creamy, but take yours to your preferred level.
    Once caramelised, leave to cool for a few minutes, so it can form that perfect caramel disk we live for.

    Protein Crème Brûlée Oat Cream Coffee

    And it’s time to dig in. The best moment for any Crème Brûlée:  Cracking the caramel layer with a decisive tap of your spoon, revealing the creamy, yet firmed up custard below. Thinking that this was actually a very easy dessert to make, and you will certainly do it again.

    If you made both versions: Compare. My experiment had no clear winner. They were both creamy and delicious. If I hadn’t added different flavours, I wouldn’t have been able to tell which was which. But of course, in the Pistachio version the butter added the missing fat content you have from the cream in the coffee version. So, my plan worked better than expected.
    Calorie wise, the Pistachio version is slightly lower and has a lot of healthy fats, which might appeal to the health conscious among us. Both come with about 10g protein per portion, which is fantastic for a dessert with just around 200cal.

    Protein Crème Brûlée Plant Milk Pistachio

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share. It helps me a lot. 🙂

    Protein Crème Brûlée Oat Cream Coffee

    Protein Crème Brûlée Coffee Oat Cream

    Two slightly different versions of Crème Brûlée with Protein. Both with lactose free milk or cream. One with Pistachio flavour, one coffee. Both delicious and easy to make. And with a healthy hit of protein. Your way to get it all: Indulgence and Protein in one delicious dessert.
    No ratings yet
    Prep Time 15 minutes
    Cook Time 25 minutes
    Infusion time 30 minutes
    Total Time 1 hour 10 minutes
    Course Dessert
    Cuisine French
    Servings 4
    Calories 230 kcal

    Ingredients
      

    • 1 cup Oatly Creamy Oat Cream https://www.oatly.com/stuff-we-make/cooking/creamy-oat-250ml
    • 1/3 cup Oatly Barista https://www.oatly.com/stuff-we-make/oat-drink/oat-drink-barista-edition-1l
    • 25 g coffee beans crushed
    • 4 egg yolks
    • 2 tbsp brown sugar
    • 1 scoop protein powder ideally vanilla or similar
    • 1/8 tsp pure vanilla powder substitute with 1 tsp vanilla extract or scraped seeds from ½ vanilla pod

    Instructions
     

    • Gently heat the Oatly Creamy Oat Cream in a saucepan until steaming. Do not boil.
    • Add the crushed coffee beans to the cream and let it steep for about 30 minutes. Strain the cream through a sieve the protein shaker after the infusion period.
    • In your protein shaker, combine the Oatly Barista, protein powder, and egg yolks. Shake well to mix.
    • Add the strained coffee-infused cream to the protein mixture. Also, add the brown sugar and vanilla powder (or vanilla extract). Shake the mixture until creamy and well combined.
    • Preheat your oven to 325°F (160°C).
    • Place your ramekins in an ovenproof dish. The dish should be able to hold the ramekins and enough water to come up about halfway around them.
    • Carefully pour the custard mixture into the ramekins, dividing it equally.
    • Boil water and pour it gently around the ramekins to create a water bath.
    • Transfer the dish to the preheated oven and bake for about 25 minutes. Rotate the dish halfway through baking if your oven bakes unevenly.
    • The custard is done when the top feels slightly firm but still wobbles a bit.
    • Remove the ramekins from the oven and let them cool to room temperature. Then refrigerate them until fully chilled.
    • When ready to serve, sprinkle a thin, even layer of white sugar over the chilled custards.
    • Use a kitchen torch to caramelize the sugar on top. Move the torch in a circular motion to evenly brown the sugar until it forms a crisp caramelized layer.
    • Alternatively, preheat your oven's broiler and place the ramekins under the broiler for a short time until the sugar caramelizes. Keep a close eye on it to prevent burning.
    • Allow the caramelized sugar to cool and harden for a few minutes before serving.

    Notes

    The Crème Brûlée has to be chilled before adding the caramel crust, so this is perfect for meal prep or guests, as you simply take it out of the fridge, add sugar, create some spectacle for your guests by caramelising the top with a kitchen torch and have them enjoy the crunchy topping minutes later.
    Total Estimated Nutrition per Portion Coffee Flavour:
    Calories: Approximately 220-240
    Fat: Approximately 14-16 grams
    Protein: Approximately 8-10 grams
    Carbohydrates: Approximately 14-16 grams
    Fiber: Approximately 0-1 grams
    Sugar: Approximately 12-14 grams

    Nutrition

    Calories: 230kcal
    Nutrition Facts
    Protein Crème Brûlée Coffee Oat Cream
    Amount per Serving
    Calories
    230
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Easy, For Guests, High Protein, Low Calorie
    Tried this recipe?Let us know how it was!
    Protein Crème Brûlée Plant Milk Pistachio

    Protein Crème Brûlée Plant Milk Pistachio

    Two slightly different versions of Crème Brûlée with Protein. Both with lactose free milk or cream. One with Pistachio flavour, one coffee. Both delicious and easy to make. And with a healthy hit of protein. Your way to get it all: Indulgence and Protein in one delicious dessert. This is the Pistachio version.
    No ratings yet
    Prep Time 15 minutes
    Cook Time 25 minutes
    Milk cooling time 30 minutes
    Total Time 1 hour 10 minutes
    Course Dessert
    Cuisine French
    Servings 4
    Calories 190 kcal

    Ingredients
      

    • 0.55 cup Alpro Soy Protein drink or similar plant-based milk with high fat content
    • 0.55 cup Oatly Barista or similar heat-stable, high-fat plant-based milk
    • 1 tbsp pistachio butter
    • 4 egg yolks
    • 1.5 tbsp honey
    • 1 scoop vanilla or similar protein powder
    • 1 tsp vanilla extract
    • White sugar for caramelizing

    Instructions
     

    • Gently heat the Oatly Barista over medium heat until it steams but doesn’t boil.
    • In a protein shaker, combine the Alpro Soy Protein drink, protein powder, pistachio butter, egg yolks, honey, and vanilla extract. Shake well to mix. Once at room temperature, add the Oatly Barista and shake again.
    • Preheat your oven to 325°F (160°C).
    • Place your ramekins in an ovenproof dish that can hold the ramekins and enough water to come up about halfway around them.
    • Carefully pour the pistachio-flavoured custard mixture into the ramekins, dividing it equally.
    • Boil water and pour it gently around the ramekins to create a water bath.
    • Transfer the dish to the preheated oven and bake for about 25 minutes. Rotate the dish halfway through baking if needed.
    • The custard is done when the top is slightly firm but still wobbly.
    • Remove the ramekins from the oven and let them cool to room temperature. Then refrigerate them until fully chilled.
    • When ready to serve, sprinkle a thin, even layer of white sugar over the chilled custards.
    • Use a kitchen torch to caramelize the sugar on top until it forms a crisp caramelized layer.
    • Alternatively, you can use the broiler method as described in the Coffee flavoured Creme Brûlée recipe.
    • Allow the caramelized sugar to cool and harden for a few minutes before serving.

    Notes

    Note:
    These keep well for up to 3 days in the fridge. But don’t top them with sugar until right before serving, as it will melt again over time. Perfect to create a spectacle for your guests by caramelizing the sugar with a kitchen torch.
    Total Estimated Nutrition per Portion Pistachio flavour:
    Calories: Approximately 180-200
    Fat: Approximately 10-12 grams
    Protein: Approximately 9-11 grams
    Carbohydrates: Approximately 14-16 grams
    Fiber: Approximately 0-1 grams
    Sugar: Approximately 11-13 grams

    Nutrition

    Calories: 190kcal
    Nutrition Facts
    Protein Crème Brûlée Plant Milk Pistachio
    Amount per Serving
    Calories
    190
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Easy, For Guests, Healthy, High Protein, Low Calorie
    Tried this recipe?Let us know how it was!
    German Sourdough Black Bread

    German Sourdough Black Bread

    This hearty German Sourdough Black Bread is very similar to Pumpernickel, in that is has whole grains and is made with dark rye flour, baked very slowly. The added sourdough gives it more flavour and easy digestibility, while softening the grains in the slow fermentation. This is a dense and flavourful bread, amazing with both savoury and sweet toppings. And really good for you.

    The Inspiration

    Missing yet more of the thousands of German breads from home, this German Sourdough Black Bread (Or “Vollkornbrot” as we call it) was high on my list of them. A proper wholegrain bread. Dark with Rye, full of grains and sunflower seeds. The ideal bread for one of my favourite German sweet spreads “Grafschafter Goldsaft”. A sugar beet sirup, which is sweet, but not too sweet, with molasses undertones, yet very different and addictive.

    Fun Fact

    Did you know that we categorize our breads by colour in Germany? We literally call them white, grey, and black bread. With white being what other countries just call “bread” basically, Grey being a mix of white and rye, sometimes wholegrain flour, in various degrees. A typical example would be my German Sourdough Rye Beer Bread.  And black being anything really dark, usually with whole grain berries like this German Sourdough Black Bread. Most of these are made with yeast, even the whole grain ones, but by adding sourdough, you will increase the health benefits by adding nutrition, easier digestability, beneficial gut bacteria and more.
    Let me know if you’d like to see a recipe for any specific German bread and I’ll see what I can do.

    German Black Bread with Sourdough Ingredients

    The Ingredients

    Don’t get scared by the long-ish list. Most of it is pantry stuff you probably already have at home, especially if you like to bake.

    The essentials are: Dark (or wholegrain) rye flour and whole grain berries, which will soften due to the long fermentation.
    I’ve used 2 different grain berries here, Emmer and Spelt, as I found them at Riot Rye (Absolutely love the company name!), but one will do just fine.
    I mixed the wholegrain flours here. You could use just rye, but I felt the bread needs a tiny bit of rise at least, as it’s pretty heavy due to the whole grains, so I used Einkorn and Emmer, to keep the rustic feel. But Wholegrain Bread flour will be just fine.

    Sourdough starter of course. Fed is good, but if you only have discard, it’ll come back to life as well during the fermentation.

    Buttermilk for added flavour and tang. Use either water or a mix of 2.25 cups of milk with 2 tbsp white vinegar added and let it stand for a while.

    I used sunflower and flax seed here as add-ins. The flax provides extra hold for this bread, which helps with cutting later. Also, lots of healthy fibre for you. The Sunflower seeds can be swapped for any seeds you enjoy. Pumpkin and sesame are popular replacements.

    The malt extract and powder are my own additions and give flavour, crust and a bit more rise to the bread. If you don’t have them, you can leave them out. I tend to buy one per year of them and they last ages, as I only use a tsp or so per bread. But they are really worth it for me, as I love the maltiness they add to everything. I also add molasses, instead of the more common sugar, as I love the depth it adds to this dark bread.

    For sprinkling again, you can get creative. I had Rye flakes at home, so I used those, but have Oats in the recipe, as I assume most people have them in their pantry.

    German Black Bread with Sourdough Process

    The Process

    Despite the long and strange looking list of ingredients (if you are not used to German Sourdough Black Bread that is), this requires very little hands-on time. Only a lot of resting time, to soften the grains.

    Basically you mix first all the wet ingredients. Then add them to the dry ingredients, have ideally your stand mixer knead it for a while, to form a very soft and sticky dough. Unless you enjoy the sticky dough on your hands, in which case: Go wild.
    Mind you, this will be nothing like your typical sourdough, that comes away from the sides of the bowl after kneading. It is and remains a sticky mass.

    I leave this for about 24h. Though you could, theoretically, bake it after about 8. But if you are in a hurry, I’d say soak the whole grains over night before you start the bread, so they have plenty of time to soften. This isn’t a bread for the impatient (I do sometimes wonder why I am patient with bread, but pretty much nothing else), but rather something to plan and then have for the week, as it keeps incredibly well.

    When the fermentation time is up, you will see it has risen a fair bit, but it won’t retain many bubbles when baking. Grease a bread tin and maybe line with baking parchment, for ease of lifting out later. Then use a silicone or rubber spatula to transfer the sticky dough.

    My form was a bit too small for all of it, even though I used a long one, so I got to make that cute tiny loaf on the side, which you see in the pictures. I found it quite charming. Alternatively use 2 standard size bread tins or bake twice.

    This bakes at relatively low temperatures, but fairly long, compared to most other sourdough breads. So, you get a lovely moist loaf. Since it’s so dark, it’s hard to go by browning grade, I would advise to use an instant read thermometer, which should show around 205 degrees F/96 C when your German Sourdough Black Bread is ready.

    The bread needs to cool a few hours, otherwise you’ll have a hopelessly sticky mess on your knife.

    German Black Bread with Sourdough

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share. It helps me a lot. 🙂

    German Sourdough Black Bread

    German Black Bread with Sourdough

    This hearty German Black Bread with Sourdough is very similar to Pumpernickel, in that is has whole grains and is made with dark rye flour, baked very slowly. The added sourdough gives it more flavour and easy digestibility, while softening the grains in the slow fermentation. This is a dense and flavourful bread, amazing with both savoury and sweet toppings. And really good for you.
    No ratings yet
    Prep Time 15 minutes
    Cook Time 2 hours
    Resting time 1 day
    Total Time 1 day 2 hours 15 minutes
    Course Bread, Breakfast, Side Dish
    Cuisine German
    Servings 40
    Calories 165 kcal

    Ingredients
      

    • 2 cups dark rye flour
    • 1.5 cups Einkorn Flour Substitute Wholegrain
    • 1 cup Emmer Flour Substitute Wholegrain
    • ½ cup Emmer berries
    • 1 cup cracked Emmer berries
    • ¾ cup cracked Spelt berries
    • 2 ¼ cup buttermilk
    • ½ cup sunflower seeds
    • 1 cup Flax seeds
    • 2 cups sourdough starter
    • 4 tsp kosher salt
    • 2 tsp malt extract substitute honey or molasses
    • 2 tsp malt powder optional
    • 1 tsp molasses or honey
    • 2 tbsp rolled oats for sprinkling

    Instructions
     

    • If you plan to just ferment the dough for about 8h, pre-soak the grain berries in warm water and drain before mixing into the dough. For 24h, this step is not needed.
    • Combine the wet ingredients in a bowl: buttermilk, sourdough starter, malt extract (or substitute with honey or molasses), and molasses (or honey). Mix thoroughly.
    • For the next steps I have given instructions with the stand mixer, as this is a very heavy, sticky dough. But if you don’t have one or just enjoy kneading with your hands, it’ll work perfectly fine, if a bit messy.
    • In the bowl of a stand mixer, add the dark rye flour, Einkorn Flour (or substitute wholegrain flour), Emmer Flour (or substitute wholegrain flour), Emmer berries, cracked Emmer berries, cracked Spelt berries, sunflower seeds, Flax seeds, kosher salt, and malt powder (if using). Mix on low speed to evenly distribute the dry ingredients.
    • Add the wet ingredient mixture to the dry ingredients in the stand mixer bowl. Mix on low speed until the ingredients are combined, then increase the speed to medium. Knead for 5 to 8 minutes until the dough is thoroughly mixed. It will be very soft and sticky. There is no windowpane test or similar with this dough. It’s also very forgiving when it comes to the fermentation time.
    • Place the dough back in the bowl, cover with plastic wrap, and let it rest at room temperature for 8 to 24 hours to ferment and rise.
    • Preheat the oven to 350°F (175°C).
    • Transfer the dough into a greased bread tin. Note: This makes 1 large bread tin or 2 standard ones. Alternatively do what I did and make one smaller loaf from the leftovers and bake it beside the tin on baking parchment. Sprinkle the top of the dough with rolled oats.
    • Bake in the preheated oven for about 100 to 120 minutes or until the bread reaches an internal temperature of 205°F (96°C).
    • Once baked, remove the bread from the oven and let it cool in the tin for a few minutes. Then transfer the bread to a wire rack to cool completely before slicing. Enjoy your homemade German Black Bread with Sourdough!

    Notes

    40 portions:
    Total Estimated Nutrition per Portion:
    Calories: Approximately 150-180
    Fat: Approximately 4-5 grams
    Protein: Approximately 6-7 grams
    Carbohydrates: Approximately 25-30 grams
    Fiber: Approximately 4-5 grams
    Sugar: Approximately 1-2 grams
    Please note that these values are approximate and can vary based on the specific brands and measurements of the ingredients used. Additionally, the quantities of the ingredients are provided for 1 portion, and the nutrition information is based on a rough estimation.

    Nutrition

    Calories: 165kcal
    Nutrition Facts
    German Black Bread with Sourdough
    Amount per Serving
    Calories
    165
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Breakfast, Easy, Healthy, High Fibre, sourdough, whole grain
    Tried this recipe?Let us know how it was!

     

    Healthy Chicken Tacos

    Healthy Chicken Tacos

    This is my version if Healthy Chicken Tacos: Smoky seasoned chicken breast, fried with cashews for extra crunch. On a generous wholewheat wrap smothered with creamy guacamole. Topped with layers of crunchy lettuce, fresh, charred sweetcorn, homemade zingy salsa, and vibrant spring onions. Finished with a sour cream-yoghurt-lime drizzle and grated cheddar. This is the dinner of my dreams.

    These Tacos go back over 30 years, when Mexican cooking had barely arrived in Germany. But, curious as I am, I found some ready-made Taco meal packs in my supermarket and was hooked instantly.
    But, as you might have noticed, I have evolved since, to making most things from scratch, hence the evolution of this dish into what I imagined a Taco should be. Emphasis on “I imagined”. I’m not Mexican, nor did I have much knowledge about authentic food back then. So, I’m not claiming this is in even the slightest way authentic. But it was and remains my favourite version of Tacos, even after I tried some pretty good ones in Mexican restaurants. Guess I’m just a philistine. But hey, sometimes that’s very enjoyable.

    Healthy Chicken Tacos Ingredients

    My Adaptations

    I half feel I shouldn’t even claim adaptations, as there is barely any original root here, considering how many changes I made over time. But the components are still there. Chicken breast, by now home seasoned. I’m not a fan of very spicy, I use mostly smoked paprika, a hint of cumin (as my body has a weird relationship to cumin, so I can only use very little or get major headaches), ground coriander, salt, pepper, and some ancho chili powder. The Chicken is marinated as long as I have time that day in the spices and a bit of olive oil.

    The first version I made was based on ground beef and corn tacos. And they were really good, but they kept falling apart when eating, resulting in more fillings on my plate than in my taco.

    So, I came to prefer fried chicken pieces over time on soft, large wholewheat tortillas. There is something about slightly crispy, tender, well-seasoned chicken with cashews, I just cannot resist. Neither could anyone who ever tried it, with this being my most requested repeat recipe among friends.

    Healthy Chicken Tacos Meal Prep

    Meal Prep

    Needless to say, these are fantastic for meal prep. Chop up all your ingredients, prepare salsa, guacamole, and sour cream mix. Fry your marinated chicken. Store everything in separate containers and you are set for the next few days. Make more than you think you need. It will be eaten, trust me. Especially the guacamole.

    A Word on Tortillas

    Ok, maybe a few more words…

    I have used shop bought versions of tortilla wraps for the longest time and enjoyed them just fine. They wrap beautifully around the fillings, especially if you fold in the end and make for a less messy experience. And a super quick one of course, as they just need seconds in the microwave to get warm and lovely pliable.

    And then I made my own for this post. I would say big mistake, because now I have a really hard time going back to shop bought, they were just so good!
    Since I‘m not an expert, I looked for good recipes for corn tortillas first, figuring they’d hold up well in the pictures and found these.
    I had Masa Harina at home (The depths of my kitchen cupboards must be bottomless, I have so many exotic things they hold), so clearly they had to be made.

    But while browsing the page, I spotted the link to her Sourdough Tortillas! The temptation! And how on earth was I to decide between the two? And why would I have to decide? Exactly.
    So, I made both.

    The corn version turned out perfectly at first try. I had ordered a tortilla press for the occasion, which arrived just in time with a friend coming over, to help me eat all the deliciousness. And to both our satisfaction, the corn flattened into perfect circles with one satisfying press. So meditative!

    The sourdough version was less cooperative at the start. It kept sticking to the baking parchment that came with the press and I kept adding flour without much success. Sure, rolling pin she said, but heck, I had a brand-new tortilla press!
    As last attempt I started using a cut open freezer back and the magic suddenly happened! Perfect round sourdough tortillas! I let them sit while I prepared some other stuff and found the shrunk a bit, so I re-pressed them, right before frying, which had them come out perfectly.

    After trying both versions with our decidedly European taste buds, we both voted firmly for the sourdough wheat version to be the best one. I even added a bit of fine wholewheat flour to them, and they were still super soft, chewie and pliable. But…a mess to eat.

    So, what I’m trying to say here, in many words is: If you decide to make your own (which I highly recommend!) be aware that you probably won’t want to go back to shop bought. Unless you live in Mexico. In which case this whole post probably drives you nuts anyway, as I’m not authentic Mexican. Apologies for that.
    And thanks a million to Maricruz Avalos for creating those fantastic tortilla recipes. I loved them!

    Healthy Chicken Tacos

    The Toppings

    Then comes my favourite topping for these Healthy Chicken Tacos: The Guacamole, which already has its own recipe, since it’s so versatile.

    For lots of crunch, flavour, and veggie content, I add crisp, shredded romaine lettuce hearts, fresh (or canned, depending on season) sweetcorn. I leave it cold, as I love the texture and sweetness.

    Topping it with fresh salsa made simply from cherry tomatoes, onions, and lime juice (or lemon) and a hit of chili flakes. You could use fresh chili here if you enjoy it. It’s certainly more authentic. I lose all taste of the other ingredients when I do, so I’m gentle on the heat. Or, if you are short on time, use jarred salsa. I have sure done so many times.

    All the deliciousness gets drizzled with a quickly stirred mix of sour cream, fat free Greek yoghurt and lime (or lemon) juice with a bit of salt. Then some grated cheese. Fresh is fantastic, but ready grated is just fine if you are short on time. No judgement here.

    Sprinkle with green spring onions for added freshness, and depending on your tortilla, either just fold it, as I did above or, if using the shop bought, large type, wrap one side first, then the bottom, fold over the other side, probably finding you hopelessly overloaded your first Taco. Bite into it and enjoy dinner heaven. Messy eating is inevitable.

    Healthy Chicken Tacos

    Looking for an even quicker dinner recipe? Try my Strawberry Black Pudding Salad.

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share. It helps me a lot. 🙂

    Healthy Chicken Tacos

    Healthy Chicken Tacos

    This is my version if Healthy Chicken Tacos: Smoky seasoned chicken breast, fried with cashews for extra crunch. On generous wholewheat wrap smothered with creamy guacamole. Topped with layers of crunchy lettuce, fresh, charred sweetcorn, homemade zingy salsa, and vibrant spring onions. Finished with a sour cream-yoghurt-lime drizzle and grated cheddar. This is the dinner of my dreams.
    No ratings yet
    Prep Time 1 hour
    Cook Time 10 minutes
    Total Time 1 hour 10 minutes
    Course Dinner
    Cuisine Fusion, Mexican
    Servings 8
    Calories 430 kcal

    Ingredients
      

    • 3 Chicken Breasts cubed about 1inch/2cm
    • 2 tbsp olive oil
    • 2 cloves of garlic crushed or finely chopped
    • 2 tsp smoked paprika
    • ½ to 1 tsp cumin depending on your preference
    • 1 tsp ground coriander
    • ½ to 1 tsp ancho chili powder or more if you enjoy the heat. You can use any chili powder you have on hand here. I just love the mild smoky flavour of ancho
    • 1 tsp Espazote or Oregano
    • 1.5 tsp kosher salt or more to taste
    • ½ cup cashews
    • Guacamole:
    • 3 Avocados ripe
    • 1 Lemon juice
    • 1-2 cloves of fresh garlic
    • ½-1 tsp Ancho chili powder or any type of chili you enjoy. Any amount too. Your Guac, your choice
    • 1 tsp kosher salt. Or more to taste
    • Salsa:
    • 2 cups cherry tomatoes
    • 1 small red onion
    • Juice of 1 lime or ½ lemon
    • Fresh coriander optional
    • Fresh red or green chili optional
    • Salt pepper
    • Seasoned Sour cream mix:
    • 4 tbsp Sour cream
    • 4 tbsp 0% fat Greek yoghurt
    • 1 lime juice
    • Salt to taste
    • 8-10 wholewheat tortilla wraps depending on your preferred filling amount and dexterity in eating them.
    • Or homemade tortillas. See note in post.
    • 2 cobs fresh sweetcorn boiled for 5min
    • 1 large romaine lettuce heart shredded
    • 1 bunch spring onions chopped into thin rounds
    • 1 cup shredded cheese I use sharp cheddar. Feta, crumbled would be lovely too.

    Instructions
     

    • For the Chicken and Cashew Filling:
    • In a mixing bowl, combine the cubed chicken with olive oil, crushed garlic, smoked paprika, cumin, ground coriander, ancho chili powder, espazote or oregano, and kosher salt. Toss well to coat the chicken evenly with the spices. Allow it to marinate for about 15-20 minutes.
    • Heat a large skillet over medium-high heat. Add the marinated chicken and cook until it's browned and cooked through, about 5-7 minutes. Make sure to stir occasionally for even cooking.
    • In the last minute of cooking the chicken, add the cashews to the skillet and cook for an additional minute, stirring to combine and slightly toast the cashews. Remove from heat and set aside.
    • For the Guacamole:
    • Cut the avocados in half and remove the pits. Scoop the avocado flesh into a bowl.
    • Add lemon juice, crushed garlic, ancho chili powder, and kosher salt to the bowl.
    • Mash the ingredients together using a fork until you achieve your desired guacamole consistency. Taste and adjust the seasonings if needed.
    • Or follow my recipe here: https://forthepleasureofeating.com/easy-guacamole/ for a smooth and creamy version.
    • For the Salsa:
    • Chop the cherry tomatoes into small pieces and finely dice the red onion.
    • In a bowl, combine the chopped tomatoes and red onion.
    • Add lime juice, fresh coriander (if using), fresh chili (if using), salt, and pepper. Mix well to combine.
    • For the Sour Cream and Greek Yogurt Sauce:
    • In a bowl, whisk together sour cream, 0% fat Greek yogurt, lime juice, and a pinch of salt. Adjust the salt to taste.
    • Optional but delicious:
    • Grill your sweetcorn cobs for a few minutes in a griddle pan for a bit of smokiness and pretty marks.
    • Once cool enough to handle, cut the corn off the cobs with a knife. I do this in a large bowl with a small bowl turned over at its bottom, to stand the cobs on. This prevents the kernels from scattering everywhere.
    • To Assemble the Tacos:
    • Warm the wholewheat tortilla wraps according to package instructions. I usually heat them for 30 seconds in the microwave.
    • To each tortilla, add a layer of shredded romaine lettuce, followed by the cooked chicken and cashew mixture.
    • Top with a spoonful of guacamole, salsa, sour cream and Greek yogurt sauce, fresh sweetcorn, shredded cheese, and chopped spring onions.
    • Serve the tacos immediately and enjoy the burst of flavours and textures!

    Notes

    Needless to say, these are fantastic for meal prep. Chop up all your ingredients, prepare salsa, guacamole, and sour cream mix. Fry your marinated chicken. Store everything in separate containers and you are set for the next few days. Make more than you think you need. It will be eaten, trust me. Especially the guacamole.
    Makes about 8 large wraps or 12 small homemade tacos.
    Nutrition is calculated for 8.
    Total Estimated Nutrition per Portion:
    Calories: Approximately 410-450
    Fat: Approximately 22-25 grams
    Protein: Approximately 18-20 grams
    Carbohydrates: Approximately 35-40 grams
    Fiber: Approximately 7-9 grams
    Sugar: Approximately 4-6 grams
    Please keep in mind that these values are approximate and may vary based on the specific brands and measurements of the ingredients used. Additionally, the quantities of the ingredients are provided for 1 portion, and the nutrition information is based on a rough estimation.

    Nutrition

    Calories: 430kcal
    Nutrition Facts
    Healthy Chicken Tacos
    Amount per Serving
    Calories
    430
    % Daily Value*
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Easy, For Guests, Healthy, High Fibre
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