A Healthier Twist on King Cake

On the heels of the holiday season and ringing in the new year, our city hosted the Super Bowl, and now parades are rolling, beads are flying – the party hasn’t missed a beat, quite literally, for months. 

As we revel in the vibrant energy of our city and the celebrations of Carnival season, it can feel challenging to balance indulgent traditions (like king cake) with wellness-focused choices. With this nonstop party that is New Orleans, finding options that merge both is essential to keep us feeling and living our best.

And, lucky us – each year we’re seeing more and more better-for-you king cake-themed offerings that can hit the spot when a craving strikes. Here’s a roundup of 5 festive alternatives that also help to support your wellness goals.

A quick note before we dive in: If you have your favorite king cake that you look forward to every year, then by all means, treat yourself.  But for those looking to have a little king cake treat on the regular (or even daily) throughout the season, it’s worth finding a healthful option that you also really enjoy.

King Cake Finds That Are Good for Us, Too

We’re thrilled to spotlight our Eat Fit King Cake, alongside our delightful new offering: Eat Fit King Cake Cupcakes. Designed to suit a variety of nutritional needs and preferences, these sweet little treats offer built-in portion control that’s low in carbs (just 3 net carbs and zero sugar per serving), plus they’re gluten-free, grain-free, dairy-free and soy-free – with no artificial colors or sweeteners.

King Cake in a Jar: Quick and satisfying, this single-serving DIY ‘king cake’ (recipe below) is rich in protein with zero added sugar. We’re not suggesting that you eat this for breakfast, but if you did, it wouldn’t be a bad thing.

Church Alley Sugar Free King Cake Syrup. Perfect for coffee, cocktails and zero-proof cocktails, this Carnival-inspired syrup is made with cinnamon, vanilla and lemon and sweetened with zero-calorie, zero-sugar plant-based sweeteners. Available at churchalley.store and follow owner Renee Blanchard on social at @churchalley to see where their latest pop-ups will be.

PJ’s King Cake Protein Velvet Ice: We love this seasonal twist on this Eat Fit-approved PJ’s favorite: frozen blended coffee with the essence of king cake – and 21 grams of protein with just 3 grams added sugar.

Smoothie King’s Gladiator® King Cake Smoothie: Centered on almond milk and Gladiator Protein, this King Cake Smoothie is tailored for the active lifestyle, packing in more than 40 grams of protein with zero added sugar.

Embrace A New Tradition of Wellness

In New Orleans, we’re all about embracing every color of life’s spectrum, and our food is no exception. This Mardi Gras, consider embracing festive options that everyone can enjoy, regardless of nutritional needs or preferences. Whether it’s the ease of a mason jar king cake or bringing Eat Fit King Cake Cupcakes to Mardi Gras parades and parties, having a few healthful options available ensures that no one has to miss out on Carnival traditions.

Laissez les bons temps rouler!

KING CAKE IN A JAR RECIPE – Low Carb, Gluten Free, Grain Free.
Makes 1 serving.

Quick and satisfying, this single-serving DIY ‘king cake’ has 7 grams of protein and zero added sugar.

1 tablespoon coconut flour
1 tablespoon almond flour
1 tablespoon granular allulose (or use Swerve or Truvia)
1 heaping teaspoon ground cinnamon
1 teaspoon baking powder
1/8 teaspoon ground nutmeg
1 generous pinch salt
1/16 teaspoon xanthan gum
2 tablespoons (one ounce) unsweetened almond milk or milk of choice
1 whole egg
1 teaspoon vanilla extract

Icing ingredients

1/4 cup 2% plain Greek yogurt
2 tablespoons cream cheese
1 teaspoon granular allulose (or use Swerve or Truvia)
1/4 teaspoon lemon juice

In a small bowl, combine all dry ingredients and mix evenly; set aside.

In a microwave-safe pourable container, combine egg, milk and vanilla extract and whisk with a fork. 

Slowly pour in dry ingredient mix, stirring until evenly mixed. Pour into small four-ounce mason jars or other heat-safe cup. Microwave for one minute.

Combine all icing ingredients and stir until evenly blended. Spread on top of cake and serve.

Per serving: 100 calories, 4 grams fat, 150 mg sodium, 7 grams carbohydrate (3 grams net carbs), 3.5 grams fiber, 0 added sugar, 7 grams protein.