Eat Well ∼ Move Well

Why is it that no matter how moderate I’ve been by day, come the evening I get the munchies, often for something sweet. Well that’s no problem these days with stevia and alcohol based non-sugar-sugars like Xylitol and Erythritol

They have effectively no calories and far from upsetting your gut flora the evidence suggests they feed our good bacteria. So pre-biotic as well as calorie free: brilliant

Chocolate lava cake is made by melting chocolate with butter and sugar in a bain-Marie, then incorporating eggs and a surprisingly small amount of plain flour. They are baked briefly to create an outer shell holding a gooey runny centre

For sugar-free you’ll need to use either 0.0 sugar-added or 100% dark chocolate

If you’re not worried about a bit sugar and a spoonful of plain wheat flour, go for it. Either way, it’ll be divine

chocolate lava cake: a gluten, flour and sugar free version compatible with the keto diet

Sugar Free & Flour Free Chocolate Lava Cake

This sugar and flour free cake is compatible with the blood-sugar and keto diets
Prep Time 10 mins
Cook Time 12 mins
Resting Time 5 mins
Total Time 27 mins
Course Dessert, Snack, supper, tea-time
Servings 2


  • 2 oz butter or coconut oil
  • 3 oz 100% chocolate or any sugar-free dark chocolate
  • 1/2 cup sugar-free sugar (xylitol, steviol, etc)
  • 2 eggs
  • 2 tbsp almond flour (finely ground almonds)
  • pinch of salt
  • vanilla bean paste or essence (optional, but recommended)


Prepare the moulds

  • lightly butter 2 small ramekins or small pudding moulds
  • put in some of the "flour" to cover the whole inner surface of the mould

Set up a bain-marie

  • If you don;t have a dedicated double boiler setting up a bain-Marie is a doddle: Put a trivet, inverted saucer or small bowl into a pan large enough to fit a medium glass or ceramic bowl
  • Add enough water to cover at least the lower 1/3 of the bowl
  • Place the bowl into the hot water. Bring to a boil and turn the heat to medium

Make the cakes

  • Melt the chocolate and butter over the bain-marie, stirring occasionally. It's important that the bowl doesn;t touch the bottom of the pan or the chocolate will burn and spoil
  • Add the sugar and and salt and stir until this has partially dissolved. Taste and add mure sugar to your taste
  • Take the bowl out of the hot water and add the egg, stirring quickly, and finally the vanilla and almond flour
  • Pour the batter into the moulds. Bake at 180 C for 12 mins. Start checking after 10 minutes. The top of the cakes should look perfectly baked and slightly risen
  • Let them sit for 3-4 minutes. Then turn them onto small serving plates. Wait 10 seconds then lift off the mould. If the pudding stays in the mould you'll need to ease the sides with a round bladed dinner knife. Try again. Either way, they'll be delicious
  • I like them with soya cream. They're also delicious with dairy cream. Or with vanilla ice-cream
Keyword blood-sugar diet, dessert, flour-free, gluten-free, keto diet, sugar-free