The rosca de Reyes, roscón de reyes or king cake , is a well-known typical Christmas sweet in Spain and some Latin American countries. It is served on January 6 , called the Three Kings Day and its influence has been such that it is even served in countries such as France and Portugal.

Although it is a very current tradition in many countries , some think twice before eating it, since its caloric content is quite high.

If you are one of those people who does not want to break the diet at parties, this recipe is for you. Here is a recipe for rosca de Reyes that is healthy and low in calories, but no less tasty.

History of the rosca de Reyes

The exact origin of the rosca de Reyes is unknown, although some think it is related to the Advent wreath. However, this is not accepted because the Advent wreath emerged in Spain much later.

The most widely accepted version is that the rosca de Reyes finds its origin in the Roman Saturnalia festivities , dedicated to the god Saturn, where the people celebrated the long days after the winter solstice. During these festivals round cakes were made with figs, dates and honey, and they were distributed among commoners and slaves alike.

Over the years, the tradition of introducing a dry bean into the cake became common and whoever it was called was named “king of kings” for a few days.

Traditional kings cake

It is a sweet dough baked in the shape of a torus, decorated with pieces of crystallized fruit of many colors. It is filled with whipped cream, cream, chocolate, truffle or others. In addition, the dough is prepared with orange blossom water, which gives it a characteristic aroma.

The rosca is not eaten individually, but with family and friends. Ceramic or plastic figurines allusive to the Christmas celebration are introduced into the dough. When cutting the thread, the surprises inside are discovered, and the person who touches a certain figure must offer a party, pay for the thread, etc. The tradition varies in each country, but the most important thing is to celebrate it with loved ones.

Healthy roscón de Reyes recipe

As you can see, the traditional roscón de reyes is a fairly sweet dish with many calories . It is estimated that 100 grams of roscón without filling can contain approximately 400 calories, while with filling it can reach 500-600.

But do not worry! Here we bring you a roscón recipe in its healthy version so you can enjoy it at parties with your loved ones without guilt or worry.


For the rosca de Reyes to be made with healthy ingredients, nothing better than choosing this combination of foods that will not let you lose the flavor of a delicious rosca, but knowing that you take care of your health.

For the dough :

  • 200 g of rye or oat flour (566 Kcal / 200 g)
  • 2 tbsp. baking powder (1.6 Kcal / 1 g)
  • 50 g of vanilla or chocolate whey protein (199 Kcal / 50 g)
  • 2 tbsp. baking powder sweetener (0 Kcal)
  • 2 tbsp. ground cinnamon (optional)
  • 2 tbsp. ground ginger (optional)
  • 2 tbsp. anise aroma
  • 1 tbsp. orange blossom syrup
  • 1 whole unpeeled orange (48 Kcal / 100 g)
  • 4 whites + 1 yolk (52 Kcal / 100 g + 55 Kcal)

For the filling :

These are the ingredients that will serve as a filling for our rosca de Reyes.

  • 4 cooked egg whites (52 Kcal / 100 g)
  • 1 tbsp. powdered sweetener (0 Kcal)
  • 10 ml of skimmed milk (5.1 Kcal / 10 g)

For decoration :

  • Dried apricots (28.3 Kcal / 10 g)
  • Laminated almonds (60.7 Kcal / 10 g)
  • Raisins (53.4 Kcal / 10 g)
  • Orange (48 Kcal / 100 g)
  • Kiwi (56 Kcal / 100 g)
  • 1 tbsp. powdered sweetener (0 Kcal)

Approximate total calories per serving: 338 Kcal.


For the preparation of the rosca de Reyes we will need to carry out the following step by step, we are already in the final step, so there is little left to enjoy a food that is not lacking in the December celebrations.

  • Beat the egg whites to the point of snow.
  • Put all the dry ingredients in a bowl and mix them together.
  • Add the whites to the dry mixture little by little. Make enveloping movements so that the air from the egg whites is not lost and the dough is fluffy.
  • Add the rest of the ingredients and mix until smooth.
  • Pour this mixture into a nonstick or lightly oiled volcano-type pan. Take it to the preheated oven at 180º for approximately 35 minutes. Place the chopped fruit and the sliced ​​oranges on top. Prick it with a toothpick to see if it is cooked inside.
  • Meanwhile, prepare the filling. Add the ingredients for the filling in a bowl and mix it with the mixer until you get a creamy filling, a type of dense meringue. Reserve it.
  • Once the dough is ready, remove the roscón from the oven and let it cool on a rack. Cut the rosca de Reyes horizontally and with a pastry bag spread the filling. Then carefully put the lid on top, sprinkle with powdered sweetener, and voila!

This healthy version of the roscón de reyes does not contain added sugars or refined flours, this makes it feel full, provides proteins, fibers and other minerals such as potassium, calcium and B vitamins.

In addition, due to its low calorie content and high in nutrients, this rosca de Reyes is an excellent option to enjoy as breakfast, snack or snack during the day .

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

Leave a Reply

Your email address will not be published. Required fields are marked *