Keto Toad in the Hole

When I mentioned this week's recipe plans on Facebook, some of my followers were like What On Earth is a Toad in the Hole??

Yes, Toad in the Hole is quite an unusual name. But don't worry, there are no real toads in this recipe.

It's a traditional British dish consisting of Yorkshire pudding batter and sausages. Sometimes, the same name in the US is used for a dish that consists of toast with fried egg in the middle. The original recipe is fairly simple and only contains a few ingredients. Instead of regular flour, I used de-oiled almond flour and whey protein powder to make up for the missing gluten. If you don't have or don't want to use protein powder, you can just add more almond flour.

Why Use De-Oiled Almond Flour?

The reason I didn't use regular almond flour (almond meal made from ground blanched almonds) is that de-oiled almond flour helps achieve fluffier and lighter results. It has similar effects to coconut flour but doesn't require as much liquid as coconut flour and doesn't give savoury recipes a coconut taste.

If you can't eat nuts, you can use de-fated (de-oiled) sesame flour instead.

De-oiled flours are the residual products of almond oil production. Compared to regular almond flour / meal, there is less fat (14 g of fat in 100 grams of de-oiled compared to about 50 grams of fat in regular almond flour). Although it's easy to find de-oiled almond flour in the UK where I live, I only found one product in the US that is de-oiled, so you may need to use regular almond flour instead. If you don't have de-oiled almond flour and want to achieve a fluffier texture, you can add two-four tablespoons of psyllium husk powder.

Tips & Substitutions

How to substitute whey protein (isolate) powder? You can use egg white protein powder (Jay Robb) or plant-based such as NuZest or more de-oiled almond flour + 1 tsp psyllium husk powder.

Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/brand or if you make you own ingredients (like flaxmeal from flaxseeds). Instead of de-oiled almond flour, you can use a cup of regular almond flour or ¹/₂ cup of coconut flour. Keep in mind that coconut flour soaks up more fluids and you may need to add a few tablespoons of water. Here is where I found De-oiled almond flour in the UK.

This recipe was requested by Emily who uses our KetoDiet App! :-)

"Hi, I'd like to thank you for some inspiring and tasty recipes. I'm gradually working my way through this app (& book which is where I found out about the app). My journey started earlier this year as I searched for a different approach to medication to help my Son who was diagnosed with idiopathic epilepsy in November last year. We finally have a referral to a dietician after 2 medications not stopping his seizures. I decided to try him out with some low carb foods to see what he likes and doesn't like so it isn't such a big leap when he goes on the full keto diet. So far he likes everything I've made from this book/app! The family are trying out new foods too and I'm converted that this is the way forward not just for my Son but for a healthier life. I also work in health and fitness so this goes against the official advice normally given. Thanks for the inspiration and making our journey more pleasant..."

"... If there is any meal we've been missing? My son is being very adventurous with food and not declined anything so far, admittedly it did take a cocktail stick to get him eating spinach! His favourites are anything cheesy. He also loves porridge, we made the fruit and nut porridge this morning which he enjoyed. Have you any recipes for Yorkshire pudding as I think he will miss that in the winter? Maybe a keto toad in the hole would be fun? Chocolate obviously is a favourite, he has a stash of coconut chocolate indulgence in the fridge."

Step-by-step

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Once hot, grease a baking pan with the duck fat and place the sausages in. Transfer into the oven and bake for about 10 minutes. When done, remove from the oven and set aside. Meanwhile, prepare the batter by mixing the eggs with coconut milk.

   

2. Add almond milk and whisk until well combined.

   

3. Add the baking soda and onion powder.

   

4. Add garlic powder, dried herbs and salt. Mix until well combined.

   

5. Mix the de-oiled almond flour and protein powder.

   

6. Sift the dry mixture through a sieve and mix in the batter. This way you will avoid lumps and achieve a smooth texture.

   

7. Pour the batter into the pan with sausages and place back in the oven for 30-35 minutes. When done, remove from the oven and set aside to cool down.

   

8. Enjoy hot or cold and store in the fridge for up to 4 days. Try with freshly chopped vegetables, Spicy Chocolate BBQ Sauce or Dijon mustard (you can make your own).

   

Recipe

Keto Toad in the Hole

★★★★☆4.2 (55 ratings)

A healthier take on a classic British recipe made with grain-free ingredients. All of the flavour with none of ...

Hands on

10m

Overall

45m

Servings

4

4 g

Net carbs

38 g

Protein

39.7 g

Fat

531

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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Ingredients makes 4 servings

• 3 large eggs
• ¹/₂ cup coconut milk or heavy whipping cream (120 ml/ 4 fl oz)
• ¹/₂ cup unsweetened almond milk (120 ml/ 4 fl oz)
• ¹/₂ cup extra fine de-oiled almond flour (60 g/ 2.1 oz)
• ¹/₄ cup unflavoured whey protein powder (25 g/ 0.9 oz)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian herb mix (oregano, basil, thyme)
• ¹/₂ tsp baking soda
• ¹/₂ tsp sea salt
• 2 tbsp duck fat or ghee (30 ml)
• 8 average gluten-free sausages (480 g/ 16.9 oz)

Instructions

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Once hot, grease a baking pan with the duck fat and place the sausages in. Transfer into the oven and bake for about 10 minutes. When done, remove from the oven and set aside. Meanwhile, prepare the batter by mixing the eggs with coconut milk.

2. Add almond milk and whisk until well combined.

3. Add the baking soda and onion powder.

4. Add garlic powder, dried herbs and salt. Mix until well combined.

5. Mix the de-oiled almond flour and protein powder.

6. Sift the dry mixture through a sieve and mix in the batter. This way you will avoid lumps and achieve a smooth texture.

7. Pour the batter into the pan with sausages and place back in the oven for 30-35 minutes. When done, remove from the oven and set aside to cool down.

8. Enjoy hot or cold and store in the fridge for up to 4 days. Try with freshly chopped vegetables, Spicy Chocolate BBQ Sauce or Dijon mustard (you can make your own).

Nutrition per serving, 1 slice

Carbs 3%Protein 29%Fat 68% of calories

Net carbs

4 g

Total carbs

5.9 g

Fiber

1.9 g

Sugars

1.8 g

Protein

38 g

Fat

39.7 g

Saturated fat

16.8 g

Calories

531 kcal

Sodium

725 mg · 31.5% RDA

Magnesium

75 mg · 18.8% RDA

Potassium

646 mg · 32.3% EMR

Nutrition by ingredient

Per 1 slice	Net carbs	Protein	Fat	kcal
Egg, whole, fresh, raw (free-range or organic eggs)	0.3 g	4.7 g	3.6 g	54
Coconut milk (full-fat, unsweetened)	0.8 g	0.6 g	6 g	56
Almond milk natural (unsweetened)	0.1 g	0.2 g	0.4 g	4
Almond flour (deoiled, defatted, fine)	1 g	7.5 g	1.9 g	58
Whey protein powder (protein isolate, Jay Robb)	0.2 g	4.9 g	0 g	21
Garlic powder, spices	0.5 g	0.1 g	0 g	3
Onion powder, spices	0.4 g	0.1 g	0 g	2
Italian seasoning (mixed herbs)	0.1 g	0 g	0 g	1
Baking soda, raising agent (bicarbonate of soda)	0 g	0 g	0 g	0
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Duck fat	0 g	0 g	6.5 g	57
Sausages, pastured, free of gluten and sugar	0.7 g	19.9 g	21.4 g	276
Total	4 g	38 g	39.7 g	531

Serving size 1 slice

• Gluten free
• Dairy free
• Nightshade free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free

• Recipe can be made dairy-free or coconut-free.