Soul Food · Authentic-ish Soul Food
Hush Puppies
326 kcal a serving, against 431 for the traditional version. That is 105 kcal off, or 24%, with 12.5g of protein. Serves 4. 45 minutes.
What the traditional version is
Traditionally, hush puppies are made by mixing cornmeal, a bit of flour, egg, buttermilk, onion, baking powder, and seasonings into a thick batter. Scoop or pipe blobs straight into hot vegetable oil and fry them until golden brown. Serve hot, sometimes with a pinch of extra salt.
What changed, and what each change costs
Frying in oil for baking in a mini muffin tin
Frying turns the batter into little savoury doughnuts. That hot oil is what makes the crust shatter. Baking cuts a vast amount of fat since you're not soaking up oil, but the outside goes from crisp to plain. They come out as tidy, muffin-shaped bites. The oven is the first major loss.
What it costs you. You swap crunch and irregular shape for a soft, even bake. It's not hush puppies, it's just small cornbread. If you miss the fried crust, you're not wrong.
Whole milk for fat-free Greek yoghurt and a splash of water
Yoghurt gives you extra protein, a thicker batter, and still some tang. Water loosens it just enough so you don't end up with spackle.
What it costs you. They're a touch more dense and less rich compared to using proper buttermilk or milk, but not by much.
Plain flour for equal parts plain flour and whey protein powder
Plain flour is here for texture and binding. Swapping half for whey protein shoves the protein up and doesn't ruin the crumb if you don't get heavy handed.
What it costs you. Don't get creative with your protein powder - pick something unflavoured. If it smells like a gym bag, you'll taste regret.
Adding some frozen peas and using an extra egg white
Peas bring extra protein and sweetness without fat; egg white bumps protein and helps bind the mix for baking (since the oil's gone).
What it costs you. The hush puppies go a bit greener and you'll spot a few peas inside. Not traditional but you're here for numbers, not the culinary police.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 431 | 326 |
| Protein | 4.4g | 12.5g |
| Fat | 17.1g | 3.6g |
| Saturated fat | 2.9g | 0.8g |
| Carbohydrate | 63.1g | 59.3g |
| Protein per 100 kcal | 1g | 3.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs, milk.
The method is in the book
You lose the crunch and the deep-fried flavour - that's the honest truth. The baked batch is much lighter and you'll feel smug about the fat saved, at least until you remember what you're missing. Still, these are warm, savoury, and not half bad with a bit of hot sauce. If you want a genuine hush puppy, go deep-fried and don't apologise. If you're chasing protein in a side dish, this at least looks the part and will get eaten. Pretend all you like: the best part of a hush puppy is still what the fryer does, and the oven just isn't up for it.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.