Lead: Rachel Riggs, a cookbook author who ate a slice of her own chocolate cake as part of lunch for six years, published the recipe in her debut cookbook on January 24, 2026. Her Everyday Chocolate Cake is a one-bowl, one-whisk dessert that the author says delivers about 18 grams of protein per slice while still tasting like a traditional chocolate cake. The recipe appears in In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life and is positioned for people cooking around dietary restrictions. The cake’s nutritional profile—high protein but also notable sugar—frames how often someone might include it in their diet.
Key Takeaways
- Rachel Riggs ate a slice daily for six years and named the recipe The Everyday Chocolate Cake; it appears in her 2025 debut cookbook.
- The recipe yields six servings and the published nutrition claim is about 18 grams of protein per slice, driven by almond flour, eggs and cocoa powder.
- Each slice contains roughly 39 grams of sugar (including the ganache); that total comes primarily from pure maple syrup used in batter and ganache.
- Preparation and timing: 20 minutes prep, 25 minutes bake, 20 minutes cool; total cooking time 1 hour 5 minutes; bake at 350°F (177°C) in a 9-inch (23 cm) springform pan.
- Core recipe quantities include 2½ cups (260 g) superfine blanched almond flour, ¼ cup (30 g) cocoa powder, ¾ cup (235 g) pure maple syrup and 3 large eggs.
- Riggs developed the cake while following a doctor-approved elimination diet that removed grains, dairy, refined sugars, legumes, peanuts, shellfish and nightshades from her menu.
- The cake is intentionally simple—one bowl, one whisk—and Riggs encourages small variations (mint, orange oil, cupcake format or a birthday-cake ganache variation).
Background
Rachel Riggs’ shift toward allergen-aware cooking grew from personal health struggles. She opened a specialty food shop in 2006 but, within four years, experienced a deterioration in her health that forced her to close the business. Her symptoms progressed to profound fatigue with long recovery periods, prompting visits to multiple doctors and eventually broader, sometimes out-of-region consultations; the cause remained unclear for a time.
Under medical guidance, Riggs undertook a strict elimination diet for three months to identify triggers. Over time she reintroduced some foods but found better stability after excluding a broad set of items—grains (not just gluten), dairy, refined sugars, legumes, peanuts, shellfish and nightshades. That restriction narrowed her ingredient palette and spurred her to develop nourishing, palatable recipes that did not feel punitive to prepare or eat, eventually culminating in her cookbook In Good Health.
Main Event
The Everyday Chocolate Cake is presented as an unfussy, everyday dessert that requires minimal equipment: a single mixing bowl, one whisk and a 9-inch (23 cm) nonstick springform pan. The recipe instructs to preheat the oven to 350°F (177°C), whisk together almond flour, cocoa, baking soda and salt, add maple syrup and three large eggs, then bake for 25 minutes on the center rack; the cake cools 20 minutes before finishing with ganache.
Riggs highlights ingredient choices: a higher-fat premium cocoa powder for richer flavor and a baking bar that contains only cacao beans for the ganache. The ganache blends ¼ cup (60 g) full-fat canned coconut milk with 2 ounces (57 g) unsweetened chocolate, 2 tablespoons maple syrup and 1/8 teaspoon salt, briefly microwaved and whisked until glossy and pourable, then chilled 30 minutes to set.
Nutritionally, Riggs and the recipe note the cake’s protein comes largely from almond flour, eggs and cocoa powder. The article cites cocoa powder contributing about 4 g of protein per ¼ cup, each large egg ~6 g, and roughly 32 g protein per cup of almond flour; combined, those ingredients account for the cake’s multi-gram protein content per serving. The published slice-level sugar figure—about 39 g—includes the ganache and is driven by the maple syrup in batter and topping.
Analysis & Implications
Riggs’ cake sits at the intersection of two growing trends: recipes designed for restricted diets and an emphasis on nutrient density in treats. For cooks managing allergies or sensitivities, a cake that avoids common triggers while offering meaningful protein may broaden dessert options. However, the recipe highlights a trade-off: higher protein from nuts and eggs but a relatively high sugar load from maple syrup and chocolate, which affects how frequently someone might reasonably include it in a balanced diet.
From a market standpoint, allergen-aware cookbooks that prioritize whole ingredients and simple techniques respond to increasing consumer demand for inclusive cooking. Riggs’ framing—“no adaptations or faux foods,” focusing on whole, nutrient-dense items—positions her work for home cooks who want straightforward recipes that accommodate guests with restrictions, particularly at holidays when dietary needs can complicate planning.
Clinically, while adding protein to a dessert can improve satiety and balance a snack’s macronutrient profile, clinicians and dietitians would weigh total sugars, portion size and overall dietary patterns. The cake can be part of a varied diet, especially if portioned and consumed with attention to total daily sugar intake; frequent daily consumption as a habit should be considered in context of individual health goals.
Comparison & Data
| Ingredient | Recipe Amount | Approx. Protein Contribution |
|---|---|---|
| Almond flour | 2½ cups (260 g) | ≈80 g total (≈13–14 g per serving) |
| Large eggs | 3 eggs | ≈18 g total (≈3 g per serving) |
| Cocoa powder | ¼ cup (30 g) | ≈4 g total (≈0.7 g per serving) |
| Total (recipe) | — | ≈102 g total (≈17 g per serving; published as ~18 g) |
The table breaks down the primary protein sources used in Riggs’ recipe and illustrates how the cake reaches roughly 17–18 grams of protein per slice when the full recipe is divided into six portions. Small variances in brands, measuring technique and slice sizing can shift these numbers slightly. The published figure (18 g) aligns with the rounded calculation above.
Reactions & Quotes
“This is a legit dessert. I think it’s virtually indistinguishable from any mainstream chocolate cake.”
Rachel Riggs
Riggs emphasizes that the cake should not be perceived as a compromise—her goal was a dessert that delivers familiar taste and texture while aligning with elimination-diet constraints. That positioning helps the recipe appeal to both people with restrictions and those seeking a simple everyday treat.
“In this cake, the almond flour provides healthy fats, and the pure maple syrup, cocoa powder and unsweetened chocolate deliver antioxidants.”
Rachel Riggs
Here Riggs frames ingredients as providing both flavor and nutritional benefits: healthy fats from almond flour and antioxidant compounds from cocoa and pure maple syrup. While antioxidants are present in cocoa and some natural sweeteners, their net effect depends on portion size and overall diet.
Unconfirmed
- The per-slice protein and sugar figures are rounded and will vary with exact ingredient brands, measuring and slice size.
- Long-term health effects of dailyly consuming this cake (even if portion-controlled) are not asserted or proven by the recipe or article; individual outcomes depend on total diet and health status.
- Claims about antioxidant benefits from maple syrup and cocoa are general; the magnitude of benefit in the context of a dessert serving is not quantified in the source article.
Bottom Line
Rachel Riggs’ Everyday Chocolate Cake is a deliberately simple, allergen-aware recipe that aims to reconcile indulgence with nutritional intent: substantial protein per slice and whole-food ingredients, balanced against a meaningful sugar content. For people managing dietary restrictions, the recipe offers a useful template for including dessert without reaching for processed substitutes.
Cooks should treat this cake as a flexible option—appropriate for occasional enjoyment, adaptable to flavor preferences, and practical for feeding guests with restrictions—while keeping portion and overall sugar intake in mind. Readers who need medical or dietary guidance should consult a qualified clinician before making significant changes to their diet.
Sources
- CNN — media report featuring Karla Walsh’s recipe story and interviews with Rachel Riggs (primary source for this article).