Baked Mascarpone with Blueberries

Name: Baked Mascarpone with Blueberries
Cook time: 35 min
Total time: 35 min
Yield: 1 dish
Ingredients: Mascarpone; Blueberries; Egg yolk; Allulose; Vanilla

Mascarpone and egg yolks provide fats, choline and a dense creamy texture, while blueberries add a little fiber and anthocyanins. Allulose keeps the dessert low-carb and suitable for a small keto portion.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Mascarpone	Mascarpone	Ingredient quantity for Mascarpone in g
Include ingredient: Blueberries	Blueberries	Ingredient quantity for Blueberries in g
Include ingredient: Egg yolk	Egg yolk	Ingredient quantity for Egg yolk in g
Include ingredient: Allulose	Allulose	Ingredient quantity for Allulose in g
Include ingredient: Vanilla	Vanilla	to taste

	Product release:	411
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

35
	Mix	5
	Bake in the oven	15
	Cool down	15

Macronutrients in 100 g

Proteins	4.3
Digestible proteins	4.1
Fats	27.7
Plaid	0.6
Net carbohydrates	3.7
Fructose	0.7
Calories	270 kcal
Indexes
Glycemic index	16
Glycemic load	2.1
Insulin index, II	19
Disease inflammatory index, DII	0.01
Antioxidant, ORAC	1 162

Calories per dayGenderGrowth

Weight loss	Detention	Set
28%	20%	17%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more proteins

RDA per 100 g

Vitamins

Nutrient	% of RDA
B2	1517143261
B12	13131211101
A	1013122366
B4 (Choline)	6881432
B5	6651031
B7	6651511

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	323223???
Phosphorus	1111111574
Calcium	999998
Selenium	6651131
Quercetin	6691911
Zinc	5751111

Lipids

Nutrient	% of RDA
Cholesterol	3513513511 404?702
Palmitic acid (Saturated)	62626296?124
Oleic acid (Omega-9)	50635790?70

Amino acids

Nutrient	% of RDA
Tryptophan	1419194882
Phenylalanine	68817103
Valin	68817?3

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

541

Servings: 4 (1 serving ≈ 103 gram)

Digestion time: 4 hour

Complete protein: ✔

Separate the egg yolks (36 g) from the whites. The whites are not needed here and can be used separately for an omelet or baking.

Mix the yolks with mascarpone (250 g), allulose (25 g) and vanilla (to taste) until smooth and creamy. Gently fold in the blueberries (100 g) so they are distributed but not crushed.

Divide the mixture among small baking ramekins. Bake at 170°C for about 15 minutes, until the edges are lightly browned and the center is soft but set. Cool the dessert for 15 minutes before serving.

(1)

Published: 22.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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