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4th of July Protein Flag Cake (Gluten-Free, Low Carb, Low Fat)

PROTEIN FLAG CAKEScreen-Shot-2013-07-03-at-4.47.58-PM

Happy 4th of July! I made this protein cake as a tribute to my American readers who have, for so long, supported Protein Pow <3 I also made it because I grew up in Chicago and my darrrrling husband is American! So we always celebrate it =) This was a really fun protein cake to make, even though I made a lot of mistakes and, throughout much of its assembly, I felt like this dog. It wasn’t bad for a first attempt though and it tasted phenomenal! But what I want you to take away from this post isn’t the actual recipe as much as it is the cake’s blueprint. Why? Because, once you have the blueprint, you can make any and all sorts of flag cakes! You could even make flag pancakes. In fact, flag pancakes would probably be the easiest way forward, especially if you think of yourself as having “two left hands” when it comes to baking. I’ll walk you through both options below.

But first, the blueprint:

As you can see from the blueprint, you need to make two round red cakes, two round white cakes, and one round blue one. Each of these cakes is sliced horizontally in half so what you end up with are: four round red cakes, four round white cakes and two round blue ones. If you want them to have two red strips like mine, it’d yield two small flag cakes. Here are the steps I followed:


Step 1: Make two white cakes, two red ones, one blue one.

Step 2: Slice all the cakes horizontally.

Step 3: Cut out a round hole off of a white cake and throw the center out (keep the edges).

Step 4: Cut out a round hole off of the blue cake throw keep the center (throw out the edges).

Step 5: Tower the white and red cakes with Greek Yogurt until you get to the last layer which should be comprised of the white edges with the blue center.

Step 6:
Cover the whole thing in yogurt or a protein frosting (made out of Greek Yogurt + vanilla casein)


1 big pot Total Greek Yogurt
1 cup liquid egg whites
1/2 cup vanilla protein blend
5 tablespoons coconut flour
1 teaspoon baking soda
1 tablespoon vanilla flavor drops


1 small pot (170g) Total Greek Yogurt
1/4 cup vanilla casein

Baking Directions:

1. First, blend all the above cake ingredients together. Divide the mix into red, white, and blue layers. To make the red layers, just add some beet juice to 1/2-ish of the mix or some red food coloring. To make the blue ones, use blue food coloring (I WAS going to use blueberries but last minute I noticed someone ate them!)

2. Bake the cakes at 170 C (338 F) inside some big muffin pans or little cake pans for about 45 minutes or until, when poked with a knife, your knife comes out clean.

To assemble, follow the blueprint and steps above.

Macros per one whole flag cake  (out of the two flag cakes):

23g carbs (out of which 11g is fiber!!!!)
83g protein
5.4g fat

My flag cakes were a bit small because I used a jumbo muffin pan instead of proper cake pans. This kind of messed up the dimensions of the flag so if you want to have a flag with better proportions, use cake pans. Also, add more beet juice and/or food coloring to make the red layers properly red and not pink! Same with the blue – just intensify the colors before you bake the mix.


To make protein flag pancakes, just make two vanilla pancakes, two berry ones (use strawberries, goji berries, or a bit of beet to get a nice deep red) and a little blue one (use blueberries or a bit of blue food coloring if you have any). Then, frost in protein fluff and slice in half. BAAAAM!!!


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