Keto Greek Grape Must Cookies Moustokouloura

Low carb, keto friendly soft moustokouloura (Greek grape must cookies) sugar free, gluten free with a dairy free and nut free version, also diabetic friendly!

Low carb / keto

Keto Moustokouloura Cookies

I wasn't always a big fan of store bought soft moustokouloura but I saw a low carb version process as a challenge. They turned out so good!

During this experiment and after the house was filled with spice scents, memories of my childhood came to my mind. I remembered entered the neighborhood bakery and smelled of freshly baked "moustokouloura" (grape must cookies) that lying in front of the counters. Grape must (concentrated grape juice) and petimezi, the two basic ingredients for making traditional Greek moustokouloura cookies, are of course not allowed on a ketogenic diet as they are made from the sugars of the grapes. A regular must cookie has 68g of carbohydrates! So I thought to replace the grape must with a strong black tea.

The strong aroma of the tea, even the color was the closest to grape must that came to my mind. I was very happy with the result since it was much better than expected! Of course, as you will see, there are special ingredients since this is not an ordinary recipe. I use protein powder that gives "body" to the mixtures and helps the products to rise beautifully. Replacement of this ingredient is not recommended.

At the end of the recipe there are possible replacements for some of the ingredients that can, in theory, have a good result, but if you want to have fluffy, fragrant and delicious keto moustokouloura cookies, follow the recipe according to the exact ingredients as mentioned.

Keto grape must cookies

Keto Greek Grape Must Cookies Moustokouloura

Pieces 24 (of 35g each)

• Ingredients: 180 g / Almond flour

30 g / Flaxseed flour*

35 g / Bamboo fiber flour

35 g / Protein powder* (Whey isolate unflavored)

45 g / Psyllium husk powder

10 g / Sugar free cocoa powder

17 g / Baking powder

1 Tbsp / Cinnamon

1 tsp / Grated cloves (spice)

1/2 tsp / Grated nutmeg

1/4 tsp / Salt

130 g / Erythritol-stevia blend 1:1 or any other natural sweetener of your choice

3 / Large eggs (170 g)

1 tsp / Homemade vanilla extract

1 Tbsp / Orange zest

100 ml / Wine (white - dry)

2 sachets / Black tea

300 ml / Water

2 Tbsp / Olive oil (to form the cookies)

• Optional:

1-2 Tbsp / Sesame seeds (to sprinkle)

• Instructions:

1 Weigh and mix the first 12 dry ingredients in a bowl.

2 Boil the water and place the tea bags for 5 minutes to make a strong tea.

After 5 minutes, drain and throw away the tea bags.

3 Beat the eggs for a while with a hand mixer and add vanilla extract and orange zest.

4 Pour the mixture of dry ingredients into the egg mixture and beat for a while

5 Add the wine and the tea and whisk

until the mixture is homogenous (not for long).

6 At this point the mixture is quite fluid, but it will be set after 10 minutes, so let rest to absorb the liquids.

7 During this time, preheat the oven at 170°C (fan assisted) and prepare 2 baking trays or baking sheets with parchment paper.

8 After 10 minutes of waiting, check the mixture. It must be a soft lightly sticky dough.

9 Apply some olive oil on your hands and shape the moustokouloura cookies into the shape you want.

I prefer to make moustokouloura relatively small (about 35g each) and have 24 pieces.

10 Optionally decorate with some sesame sees and bake at the last position of the oven for about 15 minutes.

11 After baking and as soon as the soft cookies cool slightly, place on a rack to completely cool.

• Serve and enjoy!

• Storage:

Store moustokouloura cookies in an open container (products containing psyllium husk tend to retain moisture and become glitchy when left in closed containers) for 2-3 days at room temperature or in the freezer for about 2 months.

•Notes:

* I use full fat almond flour (not a reduced fat flour).

*Almond flour can be replaced with sunflower seed flour (fine grounded sunflower seeds).

* Flaxseed flour is reduced fat flour.

It can be replaced with double the amount of very fine grounded flaxseeds.

* Protein powder can be replaced with albumin (egg white powder).

Macros for 1 cookie:

1. Protein: 4.4 g

2. Carbohydrates (net): 0.8 g

3. Fat: 5.1 g

4. Energy: 78 Kcal

Any nutritional analysis (macros) is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.

I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.

Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.

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