Heavenly healthier chocolate angel cake

angel food iced with avocado

Angel food cake iced with avocado cream

If a kid can read, he can likely cook. But the watchful eye of experience is a wonderful thing. Witness the action in Vinny’s one-act play and decide for yourself…

The angel cake that earned its wings

A boy with an apron  around his neck, like superman’s cape on backwards, surveys the counter. He checks his stash against the instructions in his book.  Tins and bags, bowls and spoons, a grinder and hand mixer, eggs,  flour,  berries, garlic, a Styrofoam package of soggy chicken wings and some cocoa…

Boy: Hey, Vinny, I’m making a chocolate angel cake for Isla’s birthday!

Vinny: Wow! That takes a bit of effort. Know what you’re doing?

Boy: Sure, Vinny. How hard can it be? The recipe’s only two pages long. Look at the picture… cool, huh?

He shows off a glossy page, spattered with egg yolk. He returns the book to its holder and stirs enthusiastically. Batter splatters his knuckles, right up to his wrists.

Boy:  Want to taste? Here. Taste, Taste!

Vinny: Uh,  maybe I’ll wait till the party. Sure you know what you’re doing?

Boy: It’s easy! I can read, you know. Besides, I come from a long line of great cooks. Grannie was famous for her shortbread, and Grampa made the best haggis in the city. Mom and Dad are no slouches in the batter department, either.

Vinny: Great. That’s great, Pal. So… what’s in this thing? Looks a little too lumpy for a cake batter… don’t you think so, chef?

Boy: Just good healthy food here, Vinny. It says 16 egg whites but I only had 8 eggs… so I tossed in the whole works to make up for it. It’s not so easy to break ’em open. I smashed them on the counter and scooped them into the bowl. Got most of the shell out, though.

I only needed 14 egg whites to make up the 17 ounces needed

Unlike our boy, I used 14 egg whites to make up the 17 ounces needed

Vinny: Yes… But you still haven’t told me… What are those LUMPS?

Boy: Aha! The secret ingredient! What would an angel cake be without wings? [Pointing at the chicken wings on the counter…] I tossed in two of  ’em, along with a clove of garlic and…

Vinny: WHAT are you thinking? Your cake is completely crazy!

Boy: No, look – right here… [He shows Vinny the recipe book] Oh! No! The pages are stuck together! I’ve finished up my angel cake recipe with instructions for chicken stew!


Reading, as you can see, is only half the battle. You also need some cooking sense. When you’re starting out, advice can be helpful. Nothing beats experience.

Our angel cake is pure heaven when made with a little skill. It’s not hard to crack an egg and separate the whites from the yolks. Click these last two links if you want to see how. And keep trying!


An ungreased tube pan is best

Heavenly healthier chocolate angel cake
8 servings (249 calories, 0.5 grams fat, 53 grams carbs and 8 grams protein per serving)

  • 1 ounce (1/4 cup + 1 tablespoon) unsweetened cocoa
  • 1/4 cup boiling water
  • 2 teaspoons vanilla
  • 1 3/4 cups sugar (12.25 ounces)
  • 1 cup (4.25 ounces) sifted whole-wheat pastry flour
  • 1/4 teaspoon salt
  • 14-16 large egg whites (2 cups or 17 ounces)
  • 2 teaspoons cream of tartar

Isla, checking ingredients for her cake

  1. Preheat oven to 350F.
  2. In a medium bowl combine cocoa and boiling water. Whisk until smooth. Add vanilla.
  3. In another medium bowl combine 3/4 cup sugar, flour and salt and whisk to blend.
  4. In a large bowl beat the egg white until frothy. Add cream of tartar and beat until soft peaks form when the beater is raised. Gradually beat in the remaining 1 cup of sugar or add the stevia equivalent.* Beat until stiff peaks form.
  5. Put 1 cup of egg whites in the cocoa mixture.
  6. Dust the flour mixture, 1/4 cup at a time, over the remaining egg whites and fold in quickly and gently with a slotted spoon.
  7. Whisk the cocoa and egg white together, then fold into the batter until uniform.
  8. Pour into an ungreased 10-inch tube pan.
  9. Run a small metal spatula through the batter to prevent air pockets.
  10. Bake for 40 minutes or until the cake tester  comes out clean. The centre rises above the pan when baking and sinks slightly when done. The surface has deep cracks.
  11. Invert the pan, placing the tube opening over the neck of a soda bottle to keep it well above the counter top, and cool for about 1 1/2 hours.
  12. Loosen the cake with a long metal spatula and invert on a serving plate. Decorate.

Recipe is based on one in The Cake Bible, Rose Levy Beranbaum and Dean G. Bornstein, p. 162.


Use a slotted spoon


This cake is high in protein and antioxidants and low in fat, but high in sugar. Substitute some of the sugar with stevia if you want to reduce empty calories. If you replace too much of the sugar with stevia, the texture will not be as light, though.

Use the left-over yolks to make custard or lemon curd.

Ice your cake with chocolate avocado cream.


The cake should cool inverted, but the hole was too small.


  • How spun sugar takes the cake – A gluten-free angel cake recipe dressed for a party.
  • Cake cups for Krista – Instant cake in microwavable cups for less than 240 calories a serving. Use cocoa powder to boost nutrition and lower fat and sugar content of chocolate desserts.
  • Creamy creamless triple chocolate pudding – For a rich, nutritious icing, make the chocolate cream in this recipe, then add 1/2 to 1 cup of low-fat Greek yogurt and mix well. The secret is avocado.

10 Comments (+add yours?)

  1. skinnymuffin109
    Jun 26, 2013 @ 11:30:46

    This looks so fluffy and good! ‘It’s so fluffy I wanna die!’


  2. Sara
    May 21, 2013 @ 12:54:46

    Angel food cake is on my immediate list for experimentation. I plan on trying the “muffin” version since I don’t have an angel food cake pan. If we like the recipes enough, I may invest in one but until then we make do with what we have. It’s great you include your kids in your experimenting. I often say that inviting the kids into the kitchen is the best way to teach them independence. At 16 I can actually leave my son with the responsibility of making dinner and know that we’ll end up with something great.


    • Vinny Grette
      May 21, 2013 @ 19:40:58

      I found this cake very easy and I have never been a baker. I used whole wheat pastry flour on general principles and the result was good. However, if you must have a lighter fluffier cake (and can settle for less nutrition) you should use refined pastry flour as recommended by the originator.


  3. beansdontscream
    May 15, 2013 @ 22:29:36

    Haha, aw well at least he can say he had a one of a kind angel food cake!


  4. rouaw
    May 15, 2013 @ 12:07:22

    Isla must be a handful! Definitely going to give that recipe a go.


  5. Arthur in the Garden!
    May 15, 2013 @ 11:46:02

    I can never make one that is pretty. They are always cracked!


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