Ultra-Volume Pumpkin Pastel — Single Serving (~100 kcal)

Description: A very-high-volume, low-calorie pumpkin pastel that’s airy yet filling. Uses oat fiber, psyllium and a touch of xanthan gum to maximize bulk and mouthfeel while keeping calories near 100 — Type‑2 diabetic friendly.

Ingredients (with Glycemic Index for each ingredient):

• 2 tbsp oat fiber (≈16 g) — GI: 0
• 2 tbsp whole wheat pastry flour (≈16 g) — GI: 50
• 1 tbsp unsweetened applesauce (≈15 g) — GI: 36
• 1 large egg white + 1 tbsp (15 g) egg white (or use 2 large egg whites total) — GI: 0
• 3 tbsp canned pumpkin purée (≈45 g) — GI: 75 (pumpkin flesh), low available carbs at this portion
• 1 tsp psyllium husk powder — GI: 0
• 1/8–1/4 tsp xanthan gum (start 1/8 tsp for lighter, 1/4 tsp for chewier/thicker) — GI: 0
• 1 tbsp plain nonfat Greek yogurt (≈15 g) — GI: 11
• 1 tsp powdered erythritol or monk fruit sweetener (adjust to taste) — GI: 0
• 1/4 tsp ground cinnamon — GI: 0
• Pinch ground ginger, pinch salt — GI: 0
• Cooking spray (or 1 tsp neutral oil for ramekin) — GI: 0
  Optional: 1/8 tsp baking powder for extra lift — GI: 0

Instructions:

1. Lightly grease a microwave-safe ramekin (6–8 oz) with cooking spray or brush with 1 tsp oil. If you want maximum loft, use the ramekin rather than a skillet.
2. In a small bowl, mix oat fiber, whole wheat pastry flour, psyllium, xanthan gum, cinnamon, (and baking powder if using). Whisk to fully distribute xanthan.
3. In a separate bowl, whisk the egg whites lightly until foamy. Stir in pumpkin purée, applesauce, Greek yogurt, and sweetener until smooth.
4. Add dry mix to wet and fold until just combined. Batter will thicken noticeably—stir thoroughly to hydrate xanthan and psyllium.
5. Let batter rest 3 minutes to allow full hydration and volume increase.
6. Smooth batter into prepared ramekin, tapping lightly to remove large air pockets.
7. Microwave on high 70–85 seconds (wattage dependent) until set and top springs back. For oven: bake at 325°F (160°C) 15–20 minutes. Thicker batter may need slightly longer; avoid overcooking.
8. Cool 1–2 minutes, loosen edges with a knife and invert or slide onto plate. Fluff lightly with a fork if desired.

Flavor profile: Light, spiced pumpkin aroma with a soft yet satisfyingly thick mouthfeel; oat fiber and xanthan add bulk and chew while psyllium keeps moisture and binding.

Serving size: Entire ramekin (single serving, target ~100 kcal)

Approximate Nutrition Facts (AI-generated, per serving — not guaranteed exact): | Amount per serving | | Calories: 100 | | Total Fat 2 g |