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Paleo Pigs in a Blanket

By February 3, 2013December 16th, 2018Dairy Free, Egg Free, Main Dish, Snack

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The lean human body is 74% fat and 26% protein (broken down by calories). Fats are a structural part of every human cell and are the preferred fuel source of the mitochondria, the energy-burning units of each cell. A fetus naturally uses ketones before and immediately after birth. Many studies done on pregnant pigs that are placed on ketogenic diets show fetuses with increased fetal brain weight, cell size, and protein content. In the early stages of pregnancy, there is an upsurge in body fat accumulation, which is connected to hyperphagia and increased lipogenesis. In the later stages of pregnancy, there is an accelerated breakdown of fat depots, which plays an important role in fetal development. The fetus uses fatty acids from the placenta as well as two other products, glycerol and ketone bodies. Even though glycerol goes through the placenta in small proportions, it is a superior substrate for “maternal gluconeogenesis.” Heightened ketogenesis in fasting conditions, or with the addition of MCT oils, create an easy transference of ketones to the fetus. This transfer allows maternal ketone bodies to reach the fetus, where the ketones can be used as fuels for oxidative metabolism as well as lipogenic substrates.

Fat-soluble vitamins like A, D, E, and K which are essential in the formation of healthy fetuses. Full fat dairy is also filled with healthy cholesterol, but I do find some clients to be dairy sensitive. For those particular clients, I suggest finding other sources of saturated fats such as coconut oil and quality animal fats, seafood, egg yolks.

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Pigs in a Blanket

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Pigs in a Blanket

Served with apple tea.

1 1/2 cup blanched almond flour (5 oz) (or 1/2 cup coconut flour or 2.5 oz)
5 TBS psyllium husk powder (no substitutes) (45 grams) (must be a fine powder, not whole husks)
2 tsp baking powder
1 tsp Celtic sea salt
2 1/2 TBS apple cider vinegar (1 oz)
3 egg whites (6 egg whites if using coconut flour) (about 3.5 oz for almond flour option, 7 oz for coconut flour)
7/8 cup (a little less than a cup) BOILING water (or MARINARA – for more Tomato Basil Bread!) (7 oz)

3 package grass fed mini hotdogs

Preheat oven to 350F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won’t work), baking powder and salt. Mix until dry ingredients are well combined.  Add in the eggs and vinegar and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.

Take 1 TBS of the dough and roll it out into a 2 inch, string-like piece and wrap the dough around 1 mini hot dog. Repeat until all dogs are covered (the dough will expand, so the skinnier the piece the better).

Place the wrapped hot dogs onto a piece of greased parchment paper (I used THIS coconut oil spray). Bake until dough is baked through, 18-25 minutes. Makes 12 servings. Dip into my Carolina BBQ sauce.

NOTE: This makes a lot of mini Pigs In a Blanket. My suggestion is to bake them and then freeze them for easy after school snack options.


NUTRITIONAL COMPARISON (per serving: 5 total)
Traditional Pigs in a Blanket (with Pillsbury Crescent Rolls and Little Smokies = 410 calories, 30g fat, 8g protein, 29g carbs, trace fiber
“Healthified” Pigs in a Blanket = 209 calories, 17g fat, 8.5g protein, 6.4g carbs, 3.3g fiber


Pigs in a Blanket

Recipes like this can be found in The Art of Healthy Eating Kids.

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Pigs in a Blanket

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Estelle says:

    Hi, thanks for posting this dish. I made it tonight for supper but I must have done something terribly wrong. From your picture, they look like pigs in a blanket, mine however, looked like tree logs. Dough was very crumbly and hard to work with. The taste was good but the wrap was too thick and baked up crumbly too. Even though I followed the receipe exactly, maybe I should have added more broth. Have you ever had to adjust the broth???

    • Did you use 1/2 cup coconut flour and 1 cup water/broth? Also, I added a note about the dough. As soon as you add the boiling water it starts to cook so you have to move fast. 🙂

    • Estelle says:

      Yes to both, I used beef broth but I will try again and work as fast as I can LOL. Thanks for your reply

    • Anonymous says:

      Hi Estelle, I used to have texture problems with this dough until I realized I was using whole psyllium husks, instead of the powder. Since I had opened and used the product (too late to exchange it), I decided to put the entire container (in batches) through my coffee grinder. The difference in the final product was amazing! For the longest time I did not know what I was doing wrong, completely overlooking the word “whole” (versus “powdered”) on the label. Hope this helps! Gabriela

    • Michelle says:

      Mine turned out just like Estelle’s 🙁 Worked super quick and had them rolled in minutes. They did not “puff” up, not even a little.

    • Michelle says:

      That has to be it!! I have the whole husks! Going to try the grinder and will let you know if it turns out better. Thanks for the post 🙂

  • Anonymous says:

    Maria, could you give me your thoughts on oat bran? Thank you! I’ve just discovered your awesome blog!

    • I don’t recommend it. It spikes your blood sugar too much. A normal blood sugar is 1 teaspoon in your entire body! To see how much sugar this converts to just divide the number of carbs (minus the fiber) by 4 and that will be the teaspoons of sugar in your blood. So 1 cup of oat bran has 62 grams of carbs (14g fiber) so 48/4= 12 teaspoons of sugar in your blood. This will spike your blood sugar which leads to a crash later leaving your hungry again. 🙂

  • Jules says:

    Hi Maria,
    I’m having trouble getting my kids and *especially* my husband to accept a new way eating without all the carbs… I love these recipes I can use to slowly replace all their favorites:) Thank you so much! In the meantime while I try to get them accustomed to the new way of eating, do you have any suggestions on what to do as far as replacing bread and tortilla’s? Sandwiches and especially tortilla’s are a staple in my house and no one likes the idea of not eating them anymore.

    • I have a new “Kids” color Cookbook coming out in a couple weeks that has a Nachos recipe in it along with a bunch of kid friendly recipes! I also have several bread, bagel and similar recipes on this blog. 🙂

  • These sound yummy and they look adorable to boot. Thanks for this.

  • Anonymous says:

    I haven’t yet tried this recipe, but am looking forward to it! Can you tell me where you get the grass fed mini hotdogs?? I place orders often from Applegate farms for organic, grass fed hotdogs, but they don’t have minis. They do have organic pork little smokies, which I can use, but would like to explore another option as my son doesn’t really care for the pork little smokies. Thanks!

  • Sarah says:

    I made these tonight along with the steak fries that are made from portabella mushrooms both turned out amazing especially the fries. Amazing recipes!!!

  • Anonymous says:

    Maria – any feedback on Julian Bakery bread? I just want something in the freezer that I can grab quickly in a pinch. The ingredients are: Purified Water, Organic Gluten Free Oat Fiber, Egg Whites, Psyllium, Organic Extra Virgin Olive Oil, Organic Apple Cider Vinegar, Baking Soda. No idea what oat fiber is, with the term “oat” it makes me wonder if it will be ok. Thank you.

    • Well, there is some question about the carb levels they claim as some people have seen blood sugar spikes with it. Also, I have tried some and the taste really wasn’t for me. 🙂

    • Anonymous says:

      Thank you, I’ll stick to homemade, then. Too bad companies continue to try and trick us about their actual ingredients and nutritional info. I feel like even though I have the hang of reading labels, I still make mistakes because it is not reported correctly. grrr.

    • I know! Drives me crazy at times!

  • ali b. says:

    I am super excited to try this recipe for my kiddos! While I wait for my “healthy food” order from amazon, what can I use as a substitute for the psyllium husk powder? I’ve read a little that I could use ground flax or ground chia but I am worried that I’d have add more water or broth (esp. if I used chia)??

  • Anonymous says:

    Could the dough work for a pizza crust? I have made your deep dish and thin crust pizza, but I am still looking for a crust that will satisfy my husband. I like the thin crust so much.

  • Anonymous says:

    Made it and it was great! I will use a hand mixer next time because I didn’t quite get it mixed up well enough. I made one crust on a metal baking sheet and one on a pizza stone. The baking sheet worked well, but the pizza stone really stuck. The more I try these recipes the better the recipes turn out. I have learned to follow recipes exactly! We are on our way to better health. Thank you!

  • Anonymous says:

    Maria, hotdogs are one of the biggest choking hazards for small children. When I used to make weiner wraps, I would always cut the hotdogs lengthwise multiple times and gather a bundle and wrap just the middles with dough. The hot dog pieces curl at the ends when you bake them and taste great cooked like that. If you put 4 thin sliced pieces in each bundle, you get “spiders” which kids love! Plus, they will usually eat the whole thing and not leave a pile of torn off wrap on their plates. Thanks so much for this recipe! I can ‘t wait to eat “spiders” again!

  • Kristy says:

    Did you use store bought coconut flour for this recipe? Or homemade? In other recipes this makes a huge difference. I’m eager to make these but wanted to know which you used so it doesn’t flop! Thanks!

  • aprehall says:

    How can I substitute for egg whites? My daughter has an egg allergy

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  • M. says:

    I have made these before and they were so yummy, however I don’t remember having egg whites and apple cider vinegar in it., did you change the recipe? If you did, I liked it because the dough was yummy and I would like to have that other recipe. 🙂

  • Barbara B says:

    I’ve been on keto for about 30 days and feeling good. My main focus is to change my body composition. I would really like to drop my body fat percentage but I digress, this is not the purpose of my comment.

    Prior to keto,I considered myself a very healthy eater. I’ve been a vegetarian (pescatarian) for about 10 years and haven’t had a hot dog for just as long. I wanted thank you for this recipe because about 2 weeks ago I stumbled upon salmon franks in a neighborhood Wholefoods and was hooked from the first bite. Keeping variety in my diet has been a challenge since I’ve adapted this diet. So I plan to use this recipe with the salmon franks as soon as my psyllium powder is delivered. This looks and sounds delish!

  • Belenda says:

    The into was talking about babies. I was wondering what your thoughts are on what to give your newborn/baby if breastfeeding just won’t happen?? Did you need to give your boys some type of “formula” when you brought them home? We do all this talking about feeding ourselves and our toddlers healthy, but, there is nothing mentioned about infants and babies when mom just can’t breast-feed her baby. TIA

  • Mary says:

    Absolutely loved these. My were much darker but I believe it is due to the fact that I did not use blond psyllium husk powder.

  • Jackson says:

    Hi there. I have been (desperately!) searching for a LC crescent roll recipe to make straight up crescent rolls, as reminiscent of the ones in the can as possible. I’ve not had any luck with the few recipes out there. Any chance your recipe would work as a simple crescent roll? Any tweaks you could suggest? Thanks!

  • Claudia says:

    The first recipe I have tried of yours and something went horribly wrong :o( Its dark in colour, heavy and chewy the only differance is I used minced port not sausages so I dont know if fat affected it ? I also used the leftover doug for an apple pie and it is the same. I tried the almond flour version. Anyone any ideas where I have gone wrong ?

  • Claudia says:

    No American cups and yes powdered psyllium.
    I did not get a message alert that I know of ? I thought you had not replied. I dont surpose you know where I asked you some questions about sugar, your books etc ? Ive read so many pages sigh.

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