The Delicious Keto Castagnole are a perfect solution for those following a ketogenic diet who want to enjoy a dessert without guilt. This traditional Carnival sweet has been adapted to be compatible with a keto lifestyle, keeping all the flavor and indulgence that characterize it.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 28 pieces
- Cooking methods: Frying
- Cuisine: Italian
- Seasonality: Carnival, All seasons
- Energy 39.90 (Kcal)
- Carbohydrates 1.25 (g) of which sugars 0.30 (g)
- Proteins 1.44 (g)
- Fat 3.12 (g) of which saturated 1.06 (g)of which unsaturated 1.91 (g)
- Fibers 1.21 (g)
- Sodium 19.92 (mg)
Indicative values for a portion of 12 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Here are the ingredients needed to prepare one batch of Delicious Keto Castagnole. This recipe is perfect for those who want a traditional sweet adapted to a ketogenic lifestyle.
- 2 eggs (about 3.5 oz (total))
- 1 tsp sweetener (click, or you can use 50 g (about 1.8 oz / ~1/4 cup) of erythritol)
- 3 tbsp butter
- lemon zest (grated, organic)
- 1 tsp baking powder
- 1 pinch salt
- 1 tsp psyllium husk powder (click)
- 2.5 tbsp bamboo fiber (click)
- 3 oz almonds
- 3 tbsp lupin flour
Tools
To prepare the recipe you will need the following tools:
- Food processor with blades
Steps
For a perfect result, follow these steps carefully:
Preparing the Almonds:
Start by grinding the almonds using a food processor with sharp blades. If you prefer, you can use almond flour directly to save time.
Continue grinding until you obtain a fine powder-like consistency.
Combining the Dry Ingredients:
Transfer the almond flour to a bowl and add the other dry ingredients: psyllium, bamboo fiber, lupin flour, baking powder, salt and erythritol (better if previously reduced to a powder with a blade grinder).
Mix all the dry ingredients well until you get a homogeneous and uniform mixture.
Adding the Wet Ingredients:
Break the eggs and add them to the mixture of dry ingredients.
Also add the butter, which should be at room temperature.
Mixing the Dough:
Combine the ingredients with a spatula by hand.
The dough will be very sticky, which is normal for this recipe.
Heat the olive oil in a frying pan.
When the oil is hot, lower the heat slightly to prevent the castagnole from browning too quickly. Grease two teaspoons (better if long-handled) with a little oil.
Take one teaspoon of dough at a time and form balls with the greased spoons. Put the dough balls into the oil.
Fry the castagnole until golden and crispy on the outside, making sure they are cooked through on the inside.Alternative method: If you prefer, you can put the batter into a piping bag without a nozzle. Pipe the batter directly into the pan and cut with oil-greased scissors each portion sufficient for one ball. This way they will be rounder.
Draining and Finishing:
Once fried, remove the castagnole from the oil and place them on kitchen paper to absorb excess oil.
You can roll the castagnole in granulated or powdered erythritol for extra sweetness, or enjoy them plain. Both versions will be delicious and fluffy.
Tip for Perfect Frying
It is important not to fry over high heat to avoid castagnole being raw inside. Bring the oil to the proper temperature, then lower the heat before starting to fry. If you notice the castagnole darken immediately when immersed in the oil, the temperature is too high. Reduce the heat to ensure even and perfect cooking. This way you will get castagnole that are golden and crispy outside, but well cooked and fluffy inside.
Calories, Macronutrients and Keto Ratio for Delicious Keto Castagnole
This recipe follows the principles of a ketogenic diet, also known as the keto diet, which is low in carbohydrates and high in fats. Here is how macronutrients are typically distributed on keto:
Fats: 70-80% of total calories should come from fats. Fats are the main energy source on keto and help keep the body in ketosis, where it burns fats for energy instead of carbohydrates.
Proteins: 20-25% of total calories should come from proteins. Proteins are essential for building and maintaining muscles and body tissues.
Carbohydrates: Only 5-10% of total calories should come from carbohydrates. By drastically reducing carbohydrate intake, the body enters ketosis, using fats as the main energy source instead of carbs.
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Calories and Macronutrients for the whole recipe (without frying oil)
Calories: 1213.16 kcal
Fats: 106.65 g (79.0%)
Proteins: 41.22 g (13.6%)
Net Carbs: 10.94 g (7.4%)
Keto Ratio (without frying oil): 3.22
The keto ratio is a way to measure the balance between fats, proteins and carbohydrates in the diet (from 1 to 4)
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Calories and Macronutrients (with frying oil)
Total Calories: 1390 kcal
Total Fats: 126.65 g (81.3%)
Total Proteins: 41.22 g (11.9%)
Total Net Carbs: 10.94 g (6.8%)
KR: 3.53
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Per 1 castagnola:
Calories: 43.3 kcal
Fats: 3.81 g (79.0%)
Proteins: 1.47 g (13.6%)
Net Carbs: 0.39 g (7.4%)
VARIATIONS for the Castagnole
Lupin Flour:
You can replace the 25 g of lupin flour with 25 g of almond flour. This will give you a similar texture while keeping the keto balance by controlling macronutrients.
Almond Flour:
If you prefer, you can use coconut flour instead of almond flour. Replace the 80 g of almond flour with 40 g of coconut flour, because coconut flour absorbs more liquid. You may need to slightly increase the amount of liquids (eggs or butter) in the recipe to get the desired consistency.
Psyllium:
If you don’t have psyllium, you can replace it with ground flaxseed in the same amount. Replace 4 g of psyllium with 4 g of ground flaxseed. Flaxseeds are rich in fiber and help maintain the desired dough texture.
Butter:
You can replace the butter with ghee or coconut oil. Both are sources of healthy fats and can be used in the same amount as butter. Replace the 40 g of butter with 40 g of ghee or 40 g of coconut oil.
Erythritol:
If you prefer another sweetener, you can use stevia or monk fruit. Replace 50 g of erythritol with the equivalent sweetening power of stevia or monk fruit, taking into account their sweetness compared to sugar. For example, 1 g of powdered stevia is roughly equivalent to about 10 g of erythritol.
Bamboo Fiber:
If you can’t find bamboo fiber, you can replace it with chia seed flour in the same amount. Replace 20 g of bamboo fiber with 20 g of chia seed flour. Chia seed flour is rich in fiber and helps maintain the dough’s consistency.
These variations allow you to customize the recipe for Delicious Keto Castagnole according to your preferences and ingredient availability, while still keeping the benefits of the ketogenic diet.
Questions & Answers
Your Questions:
I would like to make the Delicious Keto Castagnole, but can I use only almond flour eliminating lupin flour and bamboo fiber?
Yes, you can use only almond flour, but the texture may differ slightly.
I made these Delicious Keto Castagnole, they are really tasty, thanks. What do you recommend for filling them?
You can fill them with a keto-friendly pastry cream or an avocado cocoa cream. You can find the recipes by typing the name in “Search”.
Are Delicious Keto Castagnole also suitable for diabetics?
Yes, these castagnole are also suitable for diabetics, thanks to the use of erythritol as a sweetener.
