Ingredients for the Pastry:
- 1/2 cup whole wheat flour
Why? Whole wheat flour is a more nutritious alternative to white flour. It contains fiber, vitamins, and minerals that help with digestion, lower cholesterol, and maintain stable blood sugar levels. It also provides longer-lasting energy compared to refined flour. - 1/4 cup unsweetened almond milk
Why? Almond milk is a low-calorie, dairy-free alternative to whole milk. It’s a good source of healthy fats, especially if fortified with calcium and vitamin D. Almond milk also contains antioxidants, which help protect the body from oxidative stress. - 1/4 cup coconut oil
Why? Coconut oil is rich in medium-chain triglycerides (MCTs), which are a healthy fat that can help with energy production and fat metabolism. MCTs are easily converted into energy by the body, making them a great choice for overall health and maintaining a healthy weight. - 2 large eggs (preferably organic or pasture-raised)
Why? Eggs provide high-quality protein, which is essential for building muscle and repairing tissues. They’re also rich in vitamins and minerals, such as vitamin B12 and selenium, both of which are important for metabolism and immune function. Omega-3 enriched eggs provide healthy fats that support brain health. - 1 tablespoon honey (or maple syrup)
Why? Honey and maple syrup are natural sweeteners with antioxidants, which can help fight inflammation and support overall health. Honey has antimicrobial properties, and maple syrup contains important minerals like zinc and manganese.
Ingredients for the Filling:
- 1/2 cup Greek yogurt (plain, unsweetened)
Why? Greek yogurt is a great source of protein and probiotics, which promote gut health. It’s also rich in calcium, which supports bone health. Using plain, unsweetened yogurt eliminates added sugars while still providing a creamy texture for the filling. - 1 tablespoon chia seeds
Why? Chia seeds are packed with omega-3 fatty acids, fiber, protein, and antioxidants. These nutrients support heart health, digestive health, and weight management. The fiber in chia seeds also helps to regulate blood sugar levels and promote a feeling of fullness. - 1/2 teaspoon vanilla extract
Why? Vanilla extract enhances the flavor of the cream puff filling with minimal calories. It also contains small amounts of antioxidants and has been linked to improved mood and reduced stress levels. - 1-2 tablespoons powdered stevia or monk fruit sweetener (optional, to taste)
Why? Stevia and monk fruit are natural, zero-calorie sweeteners that won’t spike your blood sugar, making them ideal for those who are watching their sugar intake or managing conditions like diabetes. They also don’t contribute to tooth decay.
Instructions:
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- For the Pastry:
- In a medium saucepan, combine the almond milk and coconut oil. Heat over medium heat until the oil is melted and the mixture begins to simmer.
- Remove the pan from heat and stir in the whole wheat flour until smooth and combined. The mixture will look a bit thick.
- Add the eggs, one at a time, stirring well after each addition to make sure the dough is smooth and glossy.
- Spoon the dough into a piping bag or a plastic bag with the tip cut off and pipe small mounds (about 1 1/2 inches) onto the prepared baking sheet.
- Bake for 18-20 minutes or until the puffs are golden brown and puffed up. Let them cool on a wire rack.
- For the Filling:
- In a small bowl, mix together the Greek yogurt, chia seeds, vanilla extract, and sweetener (if using). Stir until well combined.
- Chill the mixture in the fridge for 15-20 minutes to allow the chia seeds to expand and thicken the yogurt.
- Assemble the Cream Puffs:
- Once the puffs are cool, cut a small slit in the side of each puff or slice them in half.
- Pipe or spoon the yogurt filling into the center of each puff.
- Optionally, dust with a little powdered stevia or a drizzle of honey for extra sweetness.
- Serve and enjoy! These healthy cream puffs make a satisfying treat that’s rich in protein, healthy fats, and fiber, while still being lower in sugar and refined carbs.
Why These Ingredients Are Healthy:
- Whole Wheat Flour – High in fiber and nutrients that help manage blood sugar levels and promote digestive health.
- Almond Milk – A low-calorie, dairy-free option that is rich in healthy fats, calcium, and vitamin D.
- Coconut Oil – Provides healthy fats that support energy levels and metabolism.
- Eggs – High in protein and essential nutrients, supporting muscle growth and immune function.
- Greek Yogurt – A protein-packed, gut-healthy ingredient that is rich in calcium.
- Chia Seeds – A powerhouse of omega-3s, fiber, and antioxidants that support heart health and digestion.
- Honey/Maple Syrup – Natural sweeteners with antioxidants that add a touch of sweetness without the high glycemic impact of refined sugars.
This version of cream puffs is a much healthier alternative to the traditional ones, giving you all the satisfying flavor while nourishing your body!
