-
Prep Time10 minutes
-
Cook Time20 minutes
-
Serving6
-
Serv Size1 bite
Summary
These savoury bites are loaded with fibre from a blend of seeds and vegetables, seasoned with herbs and spices, and baked until firm. They’re a perfect low-saturated-fat, high-fibre snack for any time of day.
Keto Meal Description and Nutrition Highlights
These savoury bites are designed to be a powerhouse of fibre and healthy fats, while remaining very low in saturated fat. They combine milled flaxseed and chia seeds for their omega-3s and soluble fibre, with finely grated courgette and carrot adding bulk and nutrients. Nutritional yeast provides a cheesy, umami flavour without dairy, and a blend of herbs and spices makes them incredibly savoury. Baked until firm, they’re a satisfying, portable snack that will keep you feeling full and support digestive health.
Ingredients
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Milled flaxseed |
40 |
g |
213 |
1.3 |
1.1 |
0.2 |
0.2 |
16.8 |
0.4 |
11.2 |
3.2 |
0.0 |
7.2 |
Milled chia seeds |
20 |
g |
97 |
1.7 |
1.6 |
0.1 |
0.1 |
6.1 |
0.6 |
4.2 |
0.6 |
0.0 |
3.2 |
Courgette (grated, squeezed dry) |
50 |
g |
8 |
1.5 |
0.5 |
1.0 |
0.8 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.4 |
Carrot (grated) |
20 |
g |
8 |
1.9 |
0.6 |
1.3 |
1.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.2 |
Nutritional yeast |
10 |
g |
38 |
3.0 |
2.0 |
1.0 |
0.0 |
0.5 |
0.1 |
0.2 |
0.1 |
0.0 |
5.0 |
Garlic powder |
0.5 |
tsp |
2 |
0.4 |
0.1 |
0.3 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.1 |
Onion powder |
0.5 |
tsp |
2 |
0.4 |
0.1 |
0.3 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.1 |
Dried mixed herbs |
0.5 |
tsp |
1 |
0.2 |
0.1 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Salt |
0.25 |
tsp |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Water |
60 |
ml |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Total (per batch) |
391 |
10.4 |
10.5 |
-0.1 |
2.1 |
23.5 |
1.1 |
15.6 |
3.9 |
0.0 |
16.1 |
||
Total (per bite, 6 bites) |
65 |
1.7 |
1.8 |
-0.0 |
0.4 |
3.9 |
0.2 |
2.6 |
0.7 |
0.0 |
2.7 |
Nutrition Facts
Serving size: 1 bite (1/6 batch)
Servings per container: 6
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
65 |
3% |
Fat |
3.9g |
5% |
– Sat |
0.2g |
1% |
– Poly |
2.6g |
— |
– Mono |
0.7g |
— |
– Trans |
0.0g |
— |
Cholesterol |
0mg |
0% |
Sodium |
100mg |
4% |
Total Carbs |
1.7g |
1% |
– Dietary Fibre |
1.8g |
7% |
– Net Carbs |
-0.0g |
— |
– Total Sugars |
0.4g |
— |
Protein |
2.7g |
5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Directions
Preheat your oven to 180°C (160°C fan) / 350°F. Line a small baking tray with parchment paper.
In a large bowl, combine the milled flaxseed, milled chia seeds, grated courgette (ensure it's well-squeezed to remove excess water), grated carrot, nutritional yeast, garlic powder, onion powder, dried mixed herbs, and salt.
Add the water and mix thoroughly until a thick, cohesive mixture forms. Let it sit for 5 minutes to allow the seeds to absorb the liquid and thicken.
Using your hands, form the mixture into 6 small, flattened bite-sized patties or squares.
Arrange the bites on the prepared baking tray.
Bake for 18–20 minutes, or until firm to the touch and lightly golden at the edges.
Allow to cool completely on a wire rack. They will firm up further as they cool.
Store in an airtight container in the fridge for up to 5 days.
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
Leave a Review