Want to Try a Fasting Diet?

Here’s How to Choose the Right One

For the ultimate way to lose weight, clear your mind, and gain more energy, look no further than
fasting. From lowering your risk for disease to improving memory, you can enjoy loads of health
benefits just by changing when you eat.

While fasting diets have existed for thousands of years, many of today’s trendiest eating plans such
as paleo and keto also include a fasting component. Depending on your eating habits and health
goals, you can find a fasting regimen as unique as you.

Fasting can fit into any diet — but if you need more structure, you have options. Here are some of the
most popular fasting diets, plus how to find the one that works best for you.

Ultimate Intermittent Fasting Guide: Get the free all-in-one handbook for maximizing your
fasting results

Types of fasting diets

16/8 fasting diet

• Limit eating to a single 8-hour window every day, typically between noon and 8:00PM
• For best results, limit carbs to dinner and stay hydrated throughout the day with water, plain
black tea, or Bulletproof Coffee
• After adapting to a 16-hour fast, try an 18-hour fast with a 6-hour eating window to get even
more out of intermittent fasting.

Takeaways: 16/8 is one of the most popular fasting diets, and makes the perfect transition for
anyone new to fasting. Basic 16/8 does not restrict your food choices during your eating window,
but a low-carb diet with nutrient-dense foods can accelerate weight loss and boost your results.

Related: How to Do Intermittent Fasting for Weight Loss

5:2 fasting diet

• Eat as usual for 5 days per week, and limit calories to between 500 and 600 for 2 days a week
(either spaced apart or done together)

• Enjoy three small meals or two slightly bigger meals during calorie-restricted days

• It’s safe to exercise on both fasting and non-fasting days, so go ahead and work out if you
want to

Takeaways: Studies show that 5:2 fasting may lead to weight loss and improved insulin resistance
(which can reduce your risk for type 2 diabetes) compared to cutting calories alone.[1]. For best
results, eat nutritious foods like green veggies and fish on non-fasting days, and try not to overeat.

Eat Stop Eat fasting diet

• Eat normally for 5 days, then fast for 24 hours twice per week

• During normal eating days, eat nutritious foods, but do not eliminate food groups or give up the
foods you love — your fasting time provides all the calorie restriction you need
 • Schedule 24-hour fasts so that you still eat something at least once per day. For example, eat
at 7:00AM on Friday, begin your fast at 8:00AM, and eat again after 8:00AM on Saturday.

Takeaways: Similar to 5:2, the Eat Stop Eat fasting diet allows you to follow normal eating patterns
most of the week. However, there is no specific data to support its effectiveness. Note that it may be
harder to avoid blood sugar crashes if you don’t cut carbs and fill up on the right fats during normal
eating days.

4:3 fasting diet (aka alternate day fasting)

• Fast every other day, and eat what you want during non-fasting days

• Stay hydrated on fasting days, and limit yourself to a 500-calorie food intake

• Eat as much as you want on non-fasting days

Takeaways: The 4:3 plan may help you lose weight, but you might have trouble sticking to the plan.
Research suggests that this particular fasting diet leads to feelings of hunger and irritability, which
may keep you from adopting it long-term.[2] Since the official 4:3 fasting diet doesn’t recommend what
foods to eat, the plan may not address long-term inflammation or nutrient deficiencies — so you may
still be at risk for disease and weight gain.

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Warrior Diet

• Fast or eat less than you normally eat over a 20-hour window, then eat one large meal during
a 4-hour evening window
• Minimal eating window may include raw produce like berries or leafy greens (in unlimited
amounts), zero-calorie fluids like green tea, and even small amounts of protein like poached
eggs.
• Eat wholesome, organic, high-nutrient foods during the evening meal

Takeaways: The Warrior Diet is based on author Ori Hofmekler’s experiences in the Israeli Special
Forces and his theories on ancient warriors’ eating habits — not hard science. Depending on the
approach, the Warrior Diet may not deliver the benefits of other fasting diets because it allows for
more frequent eating.

One meal a day (OMAD)

• Fast for 23 hours and eat your daily calories during a 1-hour window

• For time to eat socially and still digest before bedtime, consider eating between 4-7PM every
day
 • Drink Bulletproof Coffee during fasting periods to stay fuller longer, avoid feeling “hangry,” and
enter into a fat-burning state faster

Takeaways: OMAD provides all the benefits of fasting while simplifying your schedule and approach
to food. Because OMAD naturally restricts calories down to a single meal, it can also maximize the
weight loss benefits of fasting diets. Since OMAD requires more effort, avoid trying it until you have
more experience with fasting. Learn more about OMAD here.

Spontaneous meal skipping

• Skip meals when you don’t feel hungry

• When you do eat, follow your normal diet

Takeaways: This fasting diet uses an intuitive approach — perfect for anyone who wants total
flexibility. To shed more pounds and keep your blood sugar steady, eat a low-carb diet high in healthy
fats during non-fasting periods.

Bulletproof Intermittent Fasting

• Fast for 18 hours and limit eating window to 2-8PM

• During the fasting window, drink Bulletproof Coffee

• If desired, work out shortly before eating

Takeaways: Bulletproof Intermittent Fasting sidesteps the “hangry” feeling you might get from other
fasting routines because it keeps you energized and nourished with healthy fats. Plus, this protocol
helps you reach ketosis (a highly effective fat-burning state) more quickly without breaking your fast.
You can supplement Bulletproof Coffee in any fasting diet. Learn more about Bulletproof Intermittent
Fasting here.

How to find the best fasting diet for you

Like most biohacks, finding the perfect fasting diet takes some experimenting. Try a larger eating
window at first, then gradually work your way up to fasting for longer periods. Always consult with
your healthcare practitioner if you have a medical condition that could interfere with your fasting
results.

Fasting may feel difficult (especially for beginners), but it should never feel like torture. With the right
fasting diet, you can regain control over your eating habits and reap all the benefits from this ancient
biohack.
 The Intermittent Fasting Guide for Beginners
• Intermittent fasting is an eating style where you eat within a specific time period, and fast the
rest of the time.

• Though intermittent fasting is an effective way to lose weight, it’s less a diet and more a
lifestyle choice.

• The benefits of intermittent fasting include: weight loss, protection against chronic disease,
improved brain function, and increased longevity.

• There are different intermittent fasting methods. With Bulletproof Intermittent Fasting, you skip
breakfast and drink a Bulletproof Coffee instead.

• The healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of
caffeine, gives you energy and keeps hunger pangs at bay without switching on your digestion.

Fasting isn’t a new concept. For centuries, people have temporarily restricted their food intake for
religious reasons. In the past few years, intermittent fasting — when you don’t eat for anywhere from
16 – 48 hours (or more) — has gained traction for its incredible effects on disease and aging.

What is intermittent fasting?

Intermittent fasting is the process of cycling in and out of periods of eating and not eating. Although
people do experience weight loss with intermittent fasting, it is less of a diet plan and more of a
lifestyle choice to reap some incredible health benefits.

There are different intermittent fasting methods. These are:

• 5:2: This method allows you to eat normally five days a week. The other two days are your
fasting days, although you do still eat. Just keep it between 500 and 600 calories.

• Eat-stop-eat: With this one, you restrict all food for 24 hours, once or twice a week.

• 16/8: You eat all of your daily calories within a shortened period — typically 6 to 8 hours — and
fast for the remaining 14 to 16 hours. You can do this every day, or a few times a week.

• Bulletproof Intermittent Fasting most closely resembles the 16/8 method, but with one crucial
difference: you drink a cup of Bulletproof Coffee in the morning. It’s a clever hack to keep the
hunger pangs at bay while still staying in the fasting state. But more on that below.

MORE ARTICLES FROM BULLETPROOF

• Want to Try a Fasting Diet? Here’s How to Choose the Right One

• How to Do Intermittent Fasting for Weight Loss

• Can You Take Supplements While Fasting? What You Need to Know

• How to Boost Your Intermittent Fasting Results

Health benefits of intermittent fasting

When you don’t eat any food for a set period of time each day, you do your body and your brain a
whole lot of good. It makes sense from an evolutionary standpoint. For most of history, people weren’t
eating three square meals a day, plus grazing on snacks. Instead, humans evolved in situations
where there wasn’t much food, and they learned to thrive when fasting. [1] Nowadays, we don’t have to
hunt for food (although hunting for your own meat isn’t a bad idea!). Rather, we spend most of our
days in front of computers, and we eat whenever we want — even though our bodies aren’t adapted
to this behavior.

Switching to an intermittent fasting diet expands your limits and boosts your performance in a number
of ways. Here are some of the powerful benefits of intermittent fasting:

• Boosts weight loss

• Increases energy

• Promotes cellular repair and autophagy (when your body consumes defective tissue in order to
produce new parts)

• Reduces insulin resistance and protects against type 2 diabetes

• Lowers bad cholesterol

• Promotes longevity

• Protects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s

• Improves memory and boosts brain function

• Makes cells more resilient

Learn more here about the incredible benefits of intermittent fasting.

How to intermittent fast

Embarking on an intermittent fasting diet can feel daunting. After all, depriving yourself of food
willingly doesn’t sound like a barrel of fun. An easier way to get started is with the Bulletproof Diet, a
16:8 style fast, where you eat nothing after dinner until lunchtime the next day. Yes, you skip a
normal breakfast, but instead of running on empty, you drink a Bulletproof Coffee instead. The
healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of caffeine, give you
energy and keep you full without switching on your digestion. Because there are no sugars, carbs, or
protein, you remain in the fasting state but you’re able to power through your morning and get stuff
done. Learn more here on how to boost your intermittent fasting results.

You’ll eat lunch and dinner within a six-hour window, which gives you an 18-hour fast. Most people
will have no problem intermittent fasting every day. Some women may need to do intermittent fasting
every other day or a couple of times a week and build up from there. You can learn more about
intermittent fasting and women here. The key is to experiment to see what works for you.

Try drinking only Bulletproof Coffee for breakfast for two weeks, then compare how you feel when you
eat food for breakfast.

Here is a sample Bulletproof intermittent fasting schedule:

Step 1: Finish dinner by 8pm

Step 2: Drink Bulletproof Coffee in the morning

You can have another cup before 2pm if you get hungry.

Step 2.5: Work out (optional)

This isn’t necessary for weight loss or intermittent fasting. But if you’re going to work out, exercise just
before breaking your fast.

Step 3: Eat a high-fat, moderate protein, low-carb lunch at 2pm.

Step 4: Don’t worry about counting calories, but try not to snack between meals. Save your carbs for
dinner, and finish eating by 8pm.

Intermittent fasting is a simple hack that can have a profound impact on your performance. Better
yet? It’s free, and helps you avoid decision fatigue. When you know you’ll just be drinking a
Bulletproof Coffee each morning, you’re freed up to focus on your day and the task at hand. Happy
fasting!

How to Boost Your Intermittent Fasting Results

• Intermittent fasting is when you don’t eat for a set period each day.

• Temporarily cutting out food has enormous benefits for your body and your mind, including
weight loss and improved memory.

• There are easy hacks to ramp up your intermittent fasting results. Some of these include
drinking Bulletproof Coffee; adding MCT oil to meals; and limiting carbs.

You’ve started intermittent fasting and you’ve maybe dropped a bit of weight, and your brain feels a
little sharper. But you want to ramp up your intermittent fasting results. The good news? There are
hacks to do that. Read on to discover some effective ways to get the most out of intermittent fasting.
And if you’re totally new to the idea, head over here to learn how intermittent fasting works, and how
to begin.

What is intermittent fasting?

Intermittent fasting is when you don’t eat for a set period each day. Research shows that temporarily
cutting out food can have enormous benefits for your body and your mind. It can help you lose
weight, ward off chronic disease, lower cholesterol, improve memory, and much more. Learn more
here about why intermittent fasting is so good for you.

How to boost your intermittent fasting results

Perhaps you want to lose more weight, or you need a lot of brain power to get through the day and
aren’t getting the intermittent fasting effects you’d hoped for. There are a few things that can get in
 the way, especially if you’re new to the diet plan. Luckily, they’re easy to tweak. Here are proven
ways to boost your intermittent fasting results:

Drink Bulletproof Coffee

Traditional intermittent fasting plans can leave you hungry and cranky. On fasting plans like the 18:6,
you fast following dinner (around 8pm) until about 2pm the following day. Getting “hangry”
mid-morning is not what you need, especially if you have a job and you need to get stuff done.
There’s a hack for that.

With Bulletproof Intermittent Fasting, you still skip breakfast, but drink a Bulletproof Coffee instead.
Each cup has grass-fed butter, Brain Octane Oil (a form of MCT oil, a saturated fatty acid that gives
your body instant energy) and coffee to put you into mild ketosis — a metabolic state where your
body burns fat for energy in the absence of carbs. In this mode, you feel more alert and less hungry,
so you can power through your fast. The high dose of good quality fats also keeps you full for hours,
so you won’t feel any distracting hunger pangs. Just make sure not to add any milk or sugar to your
coffee — carbs and protein will knock you out of the fasting state.

Creamy MCT Green Smoothie

Ingredients:
1 ½ cups spinach
2 stalks celery
¼ cup broccoli sprouts
½ large cucumber
¼ cup chopped fresh parsley (with stems)
1 tablespoon Simply GOODFATS Creamy MCT in Coconut Vanilla Swirl
1 tablespoon hemp seeds
8 ounces filtered water
Instructions:
1. Place all ingredients into a blender with enough water to cover half of the
ingredients.
2. Blend until smooth. Add additional water if necessary to desired consistency.
3. Enjoy immediately!
Nutrition Facts: per serving (1 smoothie): Fat 19g, Protein 6g, Carbohydrate 9g, Fiber
4g, Net Carbohydrate 4g
Collagen Keto Bread
Start to Finish: 1 hour and 50 minutes (10 minutes active)
Ingredients:
• 1/2 cup Unflavored Grass-Fed Collagen Protein
• 6 tablespoons almond flour (see recipe notes below for nut-free substitute)
• 5 pastured eggs, separated
• 1 tablespoon unflavored liquid coconut oil
• 1 teaspoon aluminum-free baking powder
• 1 teaspoon xanthan gum (see recipe notes for substitute)
• Pinch Himalayan pink salt
• Optional: pinch of stevia
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Instructions:
1. Preheat oven to 325 degrees F.
2. Generously oil only the bottom part of a standard size (1.5 quart) glass or ceramic loaf dish
with coconut oil (or butter or ghee). Or you may use a piece of parchment paper trimmed to fit
the bottom of your dish. Not oiling or lining the sides of your dish will allow the bread to attach to
the sides and stay lifted while it cools.
3. In a large bowl, beat the egg whites until stiff peaks form. Set aside.
4. In a small bowl, whisk the dry ingredients together and set aside. Add the optional pinch of
stevia if you’re not a fan of eggs. It’ll help offset the flavor without adding sweetness to your loaf.
5. In a small bowl, whisk together the wet ingredients — egg yolks and liquid coconut oil — and
set aside.
6. Add the dry and the wet ingredients to the egg whites and mix until well incorporated. Your
batter will be thick and a little gooey.
7. Pour the batter into the oiled or lined dish and place in the oven.
8. Bake for 40 minutes. The bread will rise significantly in the oven.
9. Remove from oven and let it cool completely — about 1 to 2 hours. The bread will sink some
and that’s OK.
10. Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to
release the loaf.
11. Slice into 12 even slices.
Important Notes:
Storing Leftovers: Store loosely covered in the refrigerator for up to 5 days.
Reheating: You can eat this bread cold (it stays nice and moist), or bring to room temperature by
setting it out on the counter, or pan-sear on the stovetop with ghee or butter. I don’t recommend
toasting it in a toaster. Although it does work, it’s not my preferred method as it has a tendency to dry
out too quickly.
Tasting Notes: To set expectations correctly, you should understand that this is not gluten bread nor
is it Paleo bread, both of which generally have a fair amount of carbs, often coming from starches and
sugars. Rather, this is an extremely low carb/zero carb keto bread alternative. With that said, you may
taste eggs, especially if you’re not a fan of their flavor. Additionally, the texture is lighter than gluten
bread and won’t have the “chew” you may be accustomed to. However, if you’re a seasoned keto
bread eater, I think you’ll find this to be a wonderful option.
Recipe Notes: For those that can’t tolerate almond flour, substitute the same amount of coconut flour
and add 3 tablespoons of full-fat canned coconut milk (BPA-free) to your ingredients list (you will add
coconut milk when instructions call for mixing wet ingredients together). This will increase the net
carbs by 1.5 grams per serving, and will make a more dense texture. For keto bread without xanthan
gum, substitute with 3/4 tablespoon of konjac flour (also known as glucomannan powder). This will
not change net carb count.
Makes: 12 slices
Nutritional Information (Per Slice):
• Calories: 77
• Protein: 7g
• Carbs: 1g
• Fiber: 1g
• Sugar: 0g
• Sugar Alcohol:0g
• Net Carbs: 0g
• Fat: 5g
• Saturated Fat: 2g
• Polyunsaturated: 0g
• Monounsaturated: 1g
• Trans fat: 0g
• Cholesterol: 77g
• Sodium: 86mg
• Potassium: 51mg
• Vitamin A: 3%
• Vitamin C: 0%
• Calcium: 4%
• Iron: 3%

BEST KETO BREAD

COURSE: SIDE DISH
CUISINE: AMERICAN

PREP TIME: 10 MINUTES

COOK TIME: 30 MINUTES
TOTAL TIME: 40 MINUTES

SERVINGS: 20 SLICES

CALORIES: 90KCAL
INGREDIENTS

• 1 1/2 Cup Almond Flour

• 6 Large eggs Separated
• 1/4 cup Butter melted
• 3 tsp Baking powder
• 1/4 tsp Cream of Tartar It's ok if you don't have this
• 1 pinch Pink Himalayan Salt
• 6 drops Liquid Steviaoptional
INSTRUCTIONS

1. Preheat oven to 375.

2. Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft
peaks are achieved.

3. In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter,
almond flour, baking powder and salt (Adding ~6 drops of liquid stevia to the batter can help reduce
the mild egg taste). Mix until combined. This will be a lumpy thick dough until the whites are added.

4. Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful
not to overmix as this is what gives the bread it's volume!

5. Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes. Check with a toothpick to
ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices.

6. NOTES
7. Net Carbs: 1.25g
8. NUTRITION
9. Serving: 25g | Calories: 90kcal | Carbohydrates: 2g | Protein: 3g | Fat: 7g | Fiber: 0.75g

10. Healthy Low Carb Bread

11. The secret step in this recipe that takes this carb-free bread from good to great is the
separation of the eggs. You’re going to want to separate the yolks and the whites. The reason for this
is that we’re going to whip the egg whites until they are fluffy. We’re looking for soft peaks. This will
add some volume to the otherwise dense keto bread. Beating the egg whites is the answer to the
denseness that comes with making an almond flour bread. I’ve made countless baked goods using
almond flour and the main problem I’ve encountered is how dense the finished product is. The fluffy
egg whites in unison with the high dosage of baking powder do a good job of getting this loaf nice and
fluffy and adding some air pockets into the loaf. This makes for a better tasting bread.

12. What makes this the best keto bread recipe is the fact that you can use it the same way you
use actual bread. Sounds crazy right? If you search for keto bread on Pinterest, or the internet you’ll
find a different recipe for everything you might want to make.

13. You can do it all with this keto bread recipe. You can even get crazy and throw this bread in a
food processor and use it as Italian bread crumbs. The possibilities are endless.
14. Your Low Carb Bread Replacement Has Arrived!
15. The best part about this bread is that it makes it so much easier to eat a low carb diet. Yes,
there are some savage beasts (joking) that don’t miss bread at all and are happy to just eat bacon
seven times a day, but if you’re anything like me, bread was a staple of your diet growing up and
you still have a look of yearning in your eyes when they drop that bread basket in the middle of
the table at family dinner. I feel your pain. This low carb bread recipe is your shoulder to cry on.

16. Frequently Asked Questions

17. Can I use coconut flour instead of almond flour?

18. There's no need to try making this recipe using coconut flour when we've created this
amazing coconut flour bread recipe for you. It's a slight variation on this recipe and is the perfect
coconut flour loaf for those of you with nut allergies or if you just hate almonds.

How do I get rid of the egg taste?

There is a mild egg taste to this bread, which we happen to love, but some people don't like it.
We've tested a couple of different ways to eliminate it and here is what we've come up with:
1. Stevia - It might sound crazy, but adding a few drops of stevia to this recipe is the best way to eliminate
the egg taste. Just a few drops will do! We typically use 6 drops of stevia. That amount will not make the
bread sweet to the taste at all, but it will greatly reduce the egg taste.
2. Yeast - Adding a tablespoon of Active Dry Yeast to this recipe can result in a more traditional bread
flavor. The yeast won't make the bread rise or anything since we're not using sugar or gluten, but the flavor
will still come through.

3. Butter - This might be the best way Just add some delicious butter to the top of a slice and you
will think you're eating traditional bread!

How do I store Keto Bread?

Slicing to order is going to be your best bet from a shelf life standpoint. We pop the entire loaf in
the fridge, either in a tupperware container or a ziploc bag and cut off slices as we eat it. It will
last in the fridge for 7-10 days.

How do I get my loaf to be taller and fluffier?

The 2 major issues that will lead to a flat loaf is not whipping the egg whites and gently folding
them in OR using almond meal instead of a finely ground almond flour. If you've tried everything
and they don't seem to be working for you, the next best option will be to make a larger recipe.
Try making 1.5x this recipe (it's easy to do using the servings slide bar) and you'll have a much
larger loaf.
 Amazing Low Carb Keto Bread Recipe
Slice up this Paleo keto bread and pile it high with your favorite sandwich fixings!

Following a low carb diet doesn’t have to mean lettuce-wrapped sandwiches for life! With this quick
bread recipe, you can have French toast or grilled cheese sandwiches without sacrificing your carb
count.
The secret to creating a light and airy keto bread that can hold up to the toaster is using plenty of
eggs and healthy fat. Ghee is a butterfat that is cooked longer to filter out the milk solids, which
makes it much easier on the digestive system for people with lactose sensitivities. Grass-fed ghee is
also high in the fatty acid CLA, which is beneficial for protecting cells and reducing oxidative damage.

If you want to make this bread taste more like a sponge cake style bread to top with berries or Paleo
ice cream, add a teaspoon of stevia or other Paleo approved sweetener to the batter. To get a finer
texture, use almond flour instead of almond meal.

Start by beating the eggs using a hand mixer on high speed. This incorporates air into the eggs,
which creates an airier finished product. Next, beat in the melted ghee followed by the dry ingredients
to form a batter. Pour the mixture into a loaf pan lined with parchment paper and bake at 350°F for
40-45 minutes. Use a sharp knife to gently remove the bread from pan and using the parchment
paper to lift the bread out of the pan. Cool for 10 minutes before slicing.

Tip: This bread also doubles as delicious savory or sweet muffins. Stir in blueberries to make
blueberry muffins (keep in mind, however, that the carb count will go up) or chopped jalapeños and
nutritional yeast for a spicy muffin with a cheesy twist.

Total time:55 MINS

Cook Time:45 mins
Prep Time:10 mins
Serves:1 loaf (10-12 slices)
Nutrition facts:9 grams of protein3 grams of carbohydrates24 grams of fat
Low Carb Keto Bread Recipe
Recipe by: Jennafer Ashley
Slice up this Paleo keto bread and pile it high with your favorite sandwich fixings.
Tools

• Loaf pan

• Parchment paper

• Large mixing bowl

• Hand mixer

• Spatula
 Ingredients

• 7 large eggs

• 1/2 cup melted ghee

• 2 cups almond flour

• 1 t baking powder

• 1/4 t sea salt

Instructions

• Preheat the oven to 350°F and line a loaf pan with parchment paper overlapping the
sides.

• In a large mixing bowl, beat the eggs using a hand mixer on high speed for 1 minute. Add
the melted ghee and beat until just incorporated.

• Reduce the speed to low and gradually add the remaining ingredients until completely
mixed and the batter is thick.

• Pour the batter into the prepared pan and spread with a spatula. Bake for 40-45 minutes,
or until light golden brown on top.

• Cool the bread on a cooling rack for 10 minutes before slicing.

 Keto Avocado Chocolate Brownies
Ultra silky and moist, these chocolate keto brownies are filled with creamy avocado for ample
antioxidants!

Low in sugar and filled with superfoods like raw cacao and avocado, these double chocolate keto
brownies are a satisfying treat that’s easy to bring together!

Avocado creates the luxurious base of this brownie batter, adding moisture, fiber and antioxidants.
You can blend the avocados seamlessly into the batter using a food processor, or mash them just
enough to enjoy the beautiful speckled effect they create.

To keep these brownies completely flourless, raw cacao powder stands in to provide a chewy
texture that’s grain-free and delicious! You’ll also get the added benefit of its natural antioxidants to
boost those from the avocados.

Start by mashing two ripe avocados until no large chunks remain. You can also blend them in a food
processor until smooth. Combine raw cacao powder and stevia in a small mixing bowl along with
baking powder and sea salt. Tip: If you are not following a keto diet, you can use coconut sugar or
pure maple syrup instead.

Use a fork to mix mashed avocado with eggs until just combined. Gradually add the dry ingredients to
the wet. Stir in melted chocolate and coconut oil last (this keeps them from solidifying). Next, stir well
to form a thick batter, and pour evenly into a baking pan. Bake for 30-35 minutes, then let the keto
brownies cool to room temperature before slicing.

Total time:45 MINS

Cook Time:35 mins
Prep Time:10 mins
Serves:9 brownies
Keto Avocado Chocolate Brownies
Recipe by: Jennafer Ashley
Ultra silky and moist, these chocolate keto brownies are filled with creamy avocado for ample
antioxidants.
Tools

• 8x8 pan

• 2 Mixing bowls

• Spatula
Ingredients
• ⅔ cup raw cacao powder

• 2 eggs

• 2 avocados, mashed

• ¼ cup coconut oil, melted

• ⅓ cup dairy-free dark chocolate chips, melted

• 2 T stevia

• 1 t baking powder

• Sea salt
Instructions

• Preheat the oven to 325°F and grease an 8x8 oven safe pan with coconut oil.

• In a mixing bowl, combine the dry ingredients. In a separate mixing bowl, stir together
eggs and mashed avocado until just combined.

• Gradually add the dry ingredients to the wet, followed by melted coconut oil and melted
dark chocolate. Stir well.

• Use a spatula to evenly spread the batter into the prepared pan. Bake for 30-35 minutes.
Cool the brownies to room temperature before slicing.