Atkins Diet Recipes: Low Carb Pumpkin Muffin-in-Minute (IF)

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In partnership with FaveDiets, I wanted make another Induction Friendly snack video. I am constantly asked for more Induction friendly recipes, and I am here to please. What made this video all the more appropriate is my daughter just started Atkins Diet today. For even more snack ideas, check out Favediets snack section ( ). It’s loaded with good ideas.

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1 oz cream cheese
1/4 cup flax meal
1/4 cup pumpkin
1 egg
1/2 tsp Cinnamon
2 tsp Splenda
1/2 tsp baking powder (optional)
Makes 2 servings.

Nutrition Information per serving
175 Calories, 13.5g Fat, 8g Total Carbs (4.5g Fiber), 7g Protein

For more free healthy recipes, cooking tips and tutorials go to
Video Rating: 4 / 5

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Tuna Cakes
3- 5 oz cans tuna, drained
2 green onions, sliced
1 egg
1 tablespoon mayonnaise
1 teaspoon Worcestershire sauce
1 teaspoon dijon mustard
1 teaspoon Cajun seasoning (or Salt-Free seasoning)
ΒΌ cup Parmesan cheese
1-2 oz pork rinds
Makes 6 servings.
Nutrition Info per Serving (2 cakes):
182 Calories, 7.8g Fat, 1g Total Carbs (0.2g Fiber) , 25.5g Protein

Tartar Sauce
1 cup Mayo
1 tbsp sugar free pickle relish
2 tbsp lemon juice
1 tbsp minced onion
Makes 16 servings.
Nutrition Info per Serving (1 tbsp):
100 Calories, 10.8g Fat, 0.8g Total Carbs (0g Fiber), 0.2g Protein

For more free healthy recipes, cooking tips and tutorials go to
Video Rating: 4 / 5


nbkcq28 says:

I didn’t know that vegetable oil was bad. What about canola? What oils do
you feel are carb-friendly?

Kent Altena says:

@TheQueenPalace I know the first time or two I make a recipe it is always
more arduous time until I know the recipe essentially by heart or know when
each of the ingredients are used. I am glad you liked it. πŸ™‚

Kent Altena says:

@souza777 Glad you liked them. I am not a tuna fan, but I liked these too.

montareka says:

I think we don’t have EVOO i’m from middle east i can’t find most of the
products you use πŸ™ but i find them with different brands..sometimes i cant
understood what you using until i google it LOL you are amazing just keep
up and look forward to watch more of your low carbs videos

redneck500 says:

Hey buddy. Still hanging in there!! How are you enjoying that tarter sauce?
I’m in need of tarter sauce for my fish.. thanks pal…

Kent Altena says:

The new plan does have portion size, but the original plan was eat to one’s
satiation. I follow the original plan (DANDR) as I think that is the reason
I was ultimately successful — I listened to my body.

Kent Altena says:

@nbkcq28 For recipes where I eat or use in the food, I prefer olive or
coconut oil, Coconut oil has other beneficial MCTs in it as well.

ladyjack96 says:

I made these tuna cakes today. I cooked some bacon and added to the tuna
mixture. They came out VERY good! I made my own video and sent it to my BF
so that he too can make these! INCREDIBLE!! Thanks for your wonderful
recipe!! πŸ˜€

Saja A says:

You are so helpful, thank you so much!

Kent Altena says:

@Vittoria10538 There are times that I use the expensive stuff like in Tuna
salad where you want a ton of flavor, but I agree being able to use the
cheaper stuff in these recipes makes low carbing easier on the budget. How
were your test results?

Bonnie90505 says:

looks great, and now tartar sauce is homemade-this looks like a very tasty
recipe, I am getting use to pork rind, and this recipes is a good start, I
am trying to give my son ideas what to cook too, he is a new dad, and loves
to cook, and this is very easy recipe, I have all the ingredients too,
thanks for another great recipe, keep them coming, I must get the cook book

me abell says:

Hi Kent I was wondering if you can use Carbquik on Induction for fish

loribelt24 says:

looks great and simple too =thanks again

MelissaInez85 says:

so i was going to do an omelet for dinner BUT IM MAKING THIS TONIGHT!!

chuckabuckmoore says:

Kent, thanks for this

Kent Altena says:

@3333temp No cakes as in crab cakes or lobster cakes. I kept in the ball
form rather than squashed because it is easier to eat. As for green onions,
I am not the only one who calls them stalks – google it once. Stalks or
shoots – both are used commonly. I am glad my use of the English language
humors you. Take care.

Kent Altena says:

I am not above dropping a one liner in my videos. πŸ™‚

docoluv9 says:

Hey questin for you take into account for portion size on the Atkins

TheQueenPalace says:

I enjoy your vids they are very helpful. I made this today… Yummy!! It’s
just that every time I make these meals for theο»Ώ first time it takes so
long. Hopefully it won’t take as long next time now that I’ve made it
before. Very tasty. Thanks for posting πŸ™‚

Kent Altena says:

@Robind0514 I used corn oil to fry them, which is OK IMO as long as you use
it below its smoke temp and it doesn’t break down. If it starts to smell
bad, you need to toss it out. Thanks for watching!

AJ5C says:

Thanks for this recipe Kent. I love tuna and will be making these, but I
think I will make them into flat cakes instead of croquettes. I normally
eat 15oz of tuna when I make a tuna salad. Darn, you are a good cook. πŸ™‚

Kent Altena says:

You certainly could with this recipe. I’ll see about making crab cake
recipe though. It shouldn’t be too tough.

Kent Altena says:

I am almost positive you have EVOO — Extra Virgin Olive Oil i.e. the first
pressings of the olives. I would be really really surprised if you didn’t
as that is the way most olive oil originally was. If you ever have any
questions about an ingredient, please feel free to ask. I am more than
happy to answer any of the questions I can.

TheLovingTree says:

THANK YOU VERY MUCH!!!!!!!!!! you are the best! great videos! :)ο»Ώ

ellyfav1 says:

Some people leaving negative comments have some misconceptions of what low
carb dieters eat. We do eat vegetables, just not ones full of starches. We
do have energy (lots of it). We are not eating a pound of bacon a day. I
watch my carbs and I was advised my doctor to watch my carbs. Most
nutritionists will advise diabetics to cut their carbs. You negative
comments are not going to change our minds. I have lost 70 pounds and
lowered my triglycerides by 50%. I appreciate this videos so much.

Kent Altena says:

@rparker1981 Looking at your site, your experience on Atkins was woefully
short. “Low energy from no carbs and also a terrible increase in
cholesterol! After a week my cholesterol levels skyrocketed because of all
the meat and fat I was eating.” I have never had more energy on Atkins and
run marathons routinely on the diet. Checking your cholesterol after only a
week was specifically talked about in the book. It advised a 3 month, and
as for myths on Atkins death, it only goes to bias.

Kent Altena says:

@n10ding I did that based upon your suggestion. πŸ™‚ She just started
yesterday on Induction and was looking for snack foods to eat. She liked
this one. Here’s to a fast post office journey, and those closest to
Florida will definitely have a lead in this contest.

Kent Altena says:

@cind311 Those are definitely personal choices (no beef or butter), but
that is the pleasure of Atkins. You can tailor it to your personal tastes.
With the dizziness, you might think about increasing your sodium and
potassium. It will help with any low blood pressure, which is something I
had problems with too.

Kent Altena says:

@lakegirl645 I am glad to share, and the guys on the Atkins Diet Facebook
site swear by this recipe. I am just sharing their genius, and I completely
agree about my daughter. I am very proud of her either way.

Tricia Salyers says:

We don’t own a microwave. Do you think these could be baked in an oven?

nadia nerina says:

You must first peel them, and then cut them into about 1 inch chunks (no
ruler needed). Then you can simply steam them, by simmering the chunks in 1
cup of water in a pot. You need some water so the pumpkin does not burn. Do
this over medium heat. Pumpkin is a staple where I’m from. Hope this helps.

Kent Altena says:

That is the reason I try to give the equivalent sweetness I am trying to
achieve in my recipes, so you can choose the sweetener of choice if you
know its equivalency to sugar. I don’t have a problem with Splenda but have
had bad experience with Stevia, so choose the one that meets your needs

Kent Altena says:

@rparker1981 Well 7 years of following full Atkins by which I take it you
mean Atkins as described in the book, my health could not be better. I eat
60-70% of my Calories from Fat and often consume red meat. My cholesterol
has dropped 50 points to 150 while my HDL has increased. Trying to do
Atkins-lite or high protein medium fat approach can be dangerous due to the
load on kidneys. Trying to simply moderate carbs and not fuel your body on
fats will not achieve ketosis.

lambchopxoxo says:

lol your daughter is adorable! thanks for your recipes. i actually *quit*
atkins for about 6 months and felt horrible. i’m finally back.

albeeinla says:

@Zimmiez Thanks – I was thinking about that. What would the netcarb count

hopefully73 says:

i do not have canned pumpkin only fresh ones what to do? should i boil them
first? peel them? thank you

twissypooh says:

This may have been asked before but what is 2 tsp of splenda equivalent to
in packets? Also, are your nutritional values with or without the baking

mstnggabe says:

Good luck to your daughter.I just got back on as well, I’ve lost 120 lbs in
the past but I have gained 30 lbs this past year.time to get back on it,
pants are fitting tight.

Kent Altena says:

@ellyfav1 Exactly right… With the number of success stories like yours
and mine, it will become difficult for the critics to truthfully deny the
success or the healthy nature of eating this way.

Kent Altena says:

@148COOKIE I’ll have to try that carmel sauce in it sometime.

Kent Altena says:

Thank you!

Kent Altena says:


SkeeterN says:

I have been doing Atkins over 7 years too Kent. My Cholesterol is perfect
in fact I was told my numbers are so good they should be framed. My blood
pressure perfect, kept my weight at goal pretty much for the entire time. I
never cheat and never eat sugar but you betcha I eat butter, red meat,
cheese and lots of veges. I am never deprived. As far as I am concerned if
there could be a perfect way of eating, this is it!

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