• 1/3 cup riced cauliflower (fresh)
  • 1 egg
  • 2 Tbls cocoa
  • 1 Tbls sweetener
  • .25 tsp baking powder
  • .25 tsp cinnamon
  • 2 tsp vanilla (banana, caramel or coconut)
  • *optional orange zest


Add riced cauliflower, cocoa, sweetener, baking powder and cinnamon to a bullet blender. Pulse until a coarse meal.

Pour meal into a microwave safe mug.

Add egg and extract to your bullet and blend. Pour wet ingredients into the mug with dry ingredients. Stir well.

Microwave for 2 minutes. Let cool, then loosen and invert onto a plate. Sprinkle with cocoa and drizzle with sugar free caramel or chocolate sauce.

* Use a good quality extract to help mask the vegetable taste.  Add a small amount of orange zest if you are using vanilla.

1 serving = calories 100, Fat 6g, Protein 9g, Net Carrbs 3g

Phase 1  = 1/2 srving fat, 1/2 sreving protein