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

Instrucciones

1. 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. 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. 3

   In a separate bowl, whisk the egg whites lightly until foamy. Stir in pumpkin purée, applesauce, Greek yogurt, and sweetener until smooth.

4. 4

   Add dry mix to wet and fold until just combined. Batter will thicken noticeably—stir thoroughly to hydrate xanthan and psyllium.

5. 5

   Let batter rest 3 minutes to allow full hydration and volume increase.

6. 6

   Smooth batter into prepared ramekin, tapping lightly to remove large air pockets.

7. 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. 8

   Cool 1–2 minutes, loosen edges with a knife and invert or slide onto plate. Fluff lightly with a fork if desired.

9. 9

   Saturated Fat: 0.3 g

10. 10

    Dietary Fiber: 6 g

11. 11

    Total Sugars: 3 g

12. 12

    Added Sugars: 0 g