Category Archives: Keto Recipes

Keto Bagels

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Who misses pizza? Are you worried that I will never be able to have that again unless I cheat? Then we have good news! You do not have to give up pizza and you will not kick yourself out of ketosis. You can have this favorite food and continue on your journey. What is even better is the fact that you can feed your entire family this dish. They will love it too! Listed is only the calories and macros for the crust!!!!  How you choose to top your pizza will change your calories and macros.

These are the ingredients for the Fathead dough!
Keto Pizza

Keto Pizza

We made a double batch so we could make 2 large pizzas, but you can just make one. The ingredient list is for ONE pizza.

Keto Pizza

Keto Pizza

Measure out your shredded mozzarella cheese and cream cheese and put in microwave for 90 seconds.

Keto Pizza

Keto Pizza

When the time is finished pull it out and stir using a spoon that has been sprayed with non stick cooking spray. (this makes life so much easier with this crust , be sure to spray you mixer beaters also).

Keto Pizza

Keto Pizza

once stirred place back in microwave for 60 more seconds!

Keto Pizza

Keto Pizza

Remove from microwave and stir. Your dough should be smooth now.

 

Keto Pizza

Keto Pizza

Transfer to your mixing bowl and add egg and mix.

Keto Pizza

Keto Pizza

Once that is mixed add your almond flour! Mix well

Keto Pizza

Keto Pizza

once your dough is mixed well  turn your dough out on a baking sheet lined with parchment paper that has been sprayed with cooking spray.

Keto Pizza

Keto Pizza

Spray your rolling pin also and start to work your dough to the edges, This takes a little practice and manipulation. Try to make your dough even so it bakes evenly throughout the pan.

Keto Pizza

Keto Pizza

We will place the link for a small rolling pin below. This handy tool will make life much easier if you do not already have one.

Keto Pizza

Keto Pizza

Once you have your crust rolled out evenly use a fork and dock your crust.

Keto Pizza

Keto Pizza

Place your crust in the oven at 425 degrees for 8 minutes.

Keto Pizza

Keto Pizza

When the first 8 minutes are finished, pull the crust out and dock again to any place that the crust has puffed up. Then place back in the oven for  2 to 4  more minutes making sure it does not get too brown.  Remember you are going to bake it more when you get the toppings on!

Keto Pizza

Keto Pizza

This is our finished crust. it looks perfect and is ready for topping. One crust is 4 servings , you will be able to have one fourth of the pizza as a serving when it is finished.

We decided to make a Spinach chicken pizza for this blog because it is one of my favorites and does not use pizza sauce which can be high in carbs.

Keto Pizza

Keto Pizza

we sautéed up our chicken breast in butter and garlic

Keto Pizza

Keto Pizza

Once the chicken  Is cooked we start to put the pizza together.

Keto pizza

Keto pizza

First we sprinkle a small amount off mozzarella cheese to help the toppings to stick.

Keto pizza

Keto pizza

thin sliced tomato

Keto pizza

Keto pizza

Spinach leaves

Keto pizza

Keto pizza

fresh mozarella

Keto pizza

Keto pizza

Chunks of our sautéed chicken

Keto pizza

Keto pizza

More Mozzarella! Now this pizza is ready to go into the oven. We turned the oven down to 375 degrees after the crust came out. You want to bake it slower with the toppings on because you want them to be done and also not burn your crust. Watch your pizza closely.  cook for about 12 to 15 minutes or until your cheese is bubbly and starting to brown. Don’t forget to watch your crust!

Keto pizza

Keto pizza

This is our finished product. This is such a good replacement that I have not had a pizza craving since starting this way of eating. I will place another picture below for other topping option ideas.

Keto pizza

Keto pizza

So upper left corner is a taco pizza with taco meat, avocado, tomato  and Mexican cheese!

Bottom left is just white cheese pizza with parmesan chesse and mozzarella cheese and garlic

Upper right is chicken spinach pizza,

Bottom right is traditional pizza with pizza sauce, pepperoni, mushroom and mozzarella.

Your possibilities are endless.

Do not forget to figure your topping of choice into your macros and Let me know if you make this.

This crust is versatile it can be used to make bagels and wraps  to make pigs in a blanket etc. It is the best thing I have found.

 

 

  • 1 large, Egg
  • 1.50 cup, Shredded Mozarella Cheese
  • 1 cup(s), Almond Flour
  • 2 Tbsp, Cream Cheese Reg.
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 318
% Daily Value *
Total Fat 26 g 40 %
Saturated Fat 8 g 39 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 82 mg 27 %
Sodium 349 mg 15 %
Potassium 17 mg 0 %
Total Carbohydrate 8 g 3 %
Dietary Fiber 3 g 12 %
Sugars 1 g
Protein 19 g 37 %
Vitamin A 9 %
Vitamin C 0 %
Calcium 38 %
Iron 7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

 

One month anniversary!

Today is December 4th, exactly one month ago today we launched our website. Thank you , thank you , thank you to all of you who have liked our page, shared our page and contents, and continue to follow and support. You have no idea how much your support means to us! Thank you again! You are all amazing, we want to help you all reach your personal goals for healthy living one day at a time.

Cheese chips

My favorite quick snack

I miss chips and salsa. If I had to pinpoint something I really miss, this would be it. I make a quick keto snack when I really need something. I love these while I am watching tv in the evening! We also use these with our taco bowls or to make tostadas. Most shredded cheese will work, whatever is your favorite!  Today we made a chicken jalapeño soup and I made these for a side. If you make these tasty treats, share what cheese you use and how you like them. I set the recipe up using  1.5 cups of cheese. Your macros may change based on the amount of cheese you use.

 Keto cheese chips

Keto. cheese chips

Preheat oven to 375 degrees and  put parchment paper on a baking sheet for easy clean up. Parchment paper is a lifesaver with this way of life. Today I made Mexican cheese chips. Place little piles on the baking sheet, like haystacks. These are soooo easy. Place them in the oven at 375 for about 8 minutes. The longer you leave them in the crispier they  become.

 

 Keto cheese chips

Keto cheese chips

My finished chips when coming out of the oven.

 Keto cheese chips

Keto cheese chips

This is what my snack plate looks like on any given night. These are crispier when they  first come out of the oven, the longer they sit, the chewier they become. The recipe I created is below. Remember to watch the carbs in sour cream and some salsas have sugar. Pay attention to your labels.

cheese chips and salsa with sour creme

calories per serving

3 Ingredients
  • 2 tbsp, Chunky Salsa (Mild)
  • 2 Tbsp (30g), Sour Cream – Original
  • 1.50 c, Shredded Mexican Style Cheese
Nutrition Facts
Servings 2.0
Amount Per Serving
calories 335
% Daily Value *
Total Fat 27 g 42 %
Saturated Fat 17 g 84 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 85 mg 28 %
Sodium 660 mg 28 %
Potassium 20 mg 1 %
Total Carbohydrate 4 g 1 %
Dietary Fiber 0 g 0 %
Sugars 2 g
Protein 18 g 37 %
Vitamin A 24 %
Vitamin C 5 %
Calcium 62 %
Iron 0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
keto cauliflower bake

Cauliflower bake

This dish is a Keto go to. It is simple ,easy and the whole family will like it. This is one of the dishes I  made for Thanksgiving and It was gone. Even the family members who were not following a Ketosis lifestyle were eating it and remarking how tasty it was. Do not let the fact that it is made with cauliflower deter you from making the dish if you are not a cauliflower fan. Everyone said that they did not even know it was cauliflower and tasted more like potatoes. We have really tried to incorporate more vegetables in to our eating plan so if we make a new vegetables and we do not like it, we try to find a different way to make it to suit our taste. This recipe is a definite win for cauliflower, and was adapted from Naturally cracked on Pinterest.

Ingredients:

  • 1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
  • 6-8 strips of bacon cooked and crumbled
  • 1/2 cup Mayonnaise
  • 1/2 cup Sour Cream
  • 2 cups cheddar Cheese (I prefer a strong cheese so I use Old cheddar)Directions:
  1. Turn oven on to 425°
  2. In a large pot bring cauliflower to a boil. Cook for 8-10 minutes.
  3. Drain cauliflower and set aside to cool
  4. Combine 1 cup of cheddar cheese, 1/2 of the crumbled bacon, 1/2 of the chives, sour cream, Mayonnaise, and cauliflower and mix well.
  5. Place the mixture into a baking dish and sprinkle the rest cheese and bacon on top.
  6. Bake for 15-20 minutes so the cheese will melted.
keto cauliflower bake

keto cauliflower bake

Start with bacon. The recipe calls for 6 to 8 slices cooked and crumbled.When I make bacon I usually just make a whole pan and keep the rest in the fridge in a ziplock baggie. I use bacon several days per week. Bake at 375 for about 30 minutes. A little more or less depending on how well done you like your bacon.

keto cauliflower bake

keto cauliflower bake 

While your bacon is cooking, clean a head of cauliflower and cut in to bite size pieces.
Put them in a pan of water and cook them for about 20 minutes till they start to soften. Drain them and allow to cool completely.

 

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

In a bowl place your cooled cauliflower, 1 cup of shredded cheddar cheeses , 1/2 cup of mayonnaise, 1/2 cup of sourcreme, and half of the bacon crumbled up. Stir until mixed and transfer to a 9X13 baking dish. (  Make sure you read the label for mayonnaise and sour creme. Use full fat for both. Some brands of sour creme have carbs and some do not. Go with the lowest carb for full fat.

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

Top this with the rest of the cheese and bacon!

keto cauliflower bake

keto cauliflower bake

Place in the oven and bake at 425 for 15 to 20 minutes.

keto cauliflower bake

keto cauliflower bake

This dish is so very good and warms up great the next day too. You can take this to the office party or a family gathering and be sure you will get asked for the recipe. Do not forget to count the carbs because cauliflower is not carb free. I said this was 8 servings which is about 7 net carbs per serving,  but this could easily be 10 servings since it is a side dish which would lower your carb count. Please let us know if you make this and how you like it or if you change it up at all. Enjoy.

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 316
% Daily Value *
Total Fat 28 g 43 %
Saturated Fat 11 g 54 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 56 mg 19 %
Sodium 415 mg 17 %
Potassium 358 mg 10 %
Total Carbohydrate 10 g 3 %
Dietary Fiber 3 g 11 %
Sugars 4 g
Protein 11 g 23 %
Vitamin A 10 %
Vitamin C 81 %
Calcium 26 %
Iron 3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Homemade keto chicken fingers

These chicken fingers are delicious, These are an option for the entire family, just pair these with  a vegetable or salad for yourself and add a carb for your children or your spouse. These are crispy and tasty. See the ingredients and the calorie counts below.

This is what you need to start off with.

Get your chicken, trim the fat and  I filet these breasts and then cut in to strips.  I used 2 breasts  and cut them in to 1 to 2 ounce strips. 2 breasts made about 11 chicken fingers.

In a dish or on a plate I mix the mayonnaise and egg with a fork till well blended

After it is blended together,  crush your pork rinds and place them on a plate or dish also.

Add to the pork rinds your parmesan cheese, Italian seasoning, salt and pepper and mix together in the bowl.

Dip your chicken strips in the mayonnaise mixture and then coat with the pork rind and cheese mixture and place on a baking sheet lined with parchment paper and sprayed with  cooking spray.

When you have all your chicken strips coated. Place them in a pre-heated oven at 375 for 30 to 40 minutes till golden brown and crisp on the edges.

This is what my strips looked like  a serving is 2 to 3 strips which is about 3 to 5 ounces depending on how you cut yours. I paired these with green beans and butter and you can dip these in ranch or a sour creme dip, whatever your preference is. You can heat these up the next day and they still taste good, but you loose that crispy crunch.  Leave us a message if you make these and let us know if you liked them and if you changed anything in the recipe. The calorie count has higher protein than fat, add ranch dip or sour creme to add more fat when you use those as an option for dipping.

  • 1 large, Egg
  • 3 oz, Chicharrones (Pork Rinds)
  • 0.50 cup(s), Mayonaise
  • 0.50 cup(s), Shredded Parmesan Cheese
  • 16 oz, Boneless Chicken Breast
  • 1 tbsp(s), Italian Seasoning
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 488
% Daily Value *
Total Fat 36 g 55 %
Saturated Fat 6 g 29 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 142 mg 47 %
Sodium 743 mg 31 %
Potassium 227 mg 6 %
Total Carbohydrate 0 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 41 g 82 %
Vitamin A 1 %
Vitamin C 0 %
Calcium 13 %
Iron 5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FD

 

Keto chicken spaghetti squash primivara

This is a very tasty dish that is pretty simple to make.Keto spaghetti squash

This dish tastes amazing and you are going to get some extra vegetables in such as the spaghetti squash. This dish can be a little high in carbs but if you plan and keep your carbs lower throughout the day you should have no problem fitting this dish in to your daily intake.

Spaghetti squash can be very difficult to cut initially so our first tip is to  poke some holes in the squash with a knife or fork and microwave on high for about 7 minutes to soften.Keto Spaghetti Squash

Keto Spaghetti Squash

When the 7 minutes is passes pull the squash out and slice in half. ( carefully, this will be HOT!)

 

 

Clean out the seeds and prep the squash for baking. Add some olive oil, salt and pepper to taste.Keto Spaghetti Squash

Place in the oven and bake at  375 for 45 minutes!

Keto Spaghetti Squash

While that is baking you can go ahead and prep your filling!

Saute your chicken on the stovetop with the butter and garlic. When you can saute it in butter it adds fat and flavor. Or if you prefer you can use ground beef in place of the chicken. If we use ground beef we do the 73% fat regular ground beef to make it more keto friendly. Whatever you are in the mood for !

Keto Spaghetti Squash

When the chicken is cooked add 1 cup of spaghetti sauce. Look for the one with the lowest carb count per serving as they vary so much. Then add the parmesan cheese and the Italian seasoning, let that simmer several minutes. Then remove from heat.

Keto Spaghetti Squash

When the squash is done remove from the oven and you can shred it with a fork so it resembles spaghetti. Add the shredded squash to the chicken mixture and mix it together. Then divide it evenly back in the the shell.

Keto Spaghetti SquashKeto Spaghetti Squash

Next divide the cup of Mozzarella cheese on top and place back in the oven to bake another 15 to 20 minutes or until the cheese is browned on top.

Keto Spaghetti Squash

 

6 IngredientsEdit Recipe

  • 1 lb(s), Boneless Chicken Breast
  • 0.50 cup, Parmesan Shredded Cheese
  • 1 squash, Whole Spaghetti Squash
  • 0.33 container (3 cups ea.), Garlic and Herb Spaghetti Sauce
  • 1 cup, shredded, Cheese, mozzarella, whole milk
  • 1 tbsp(s), Butter
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 330
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 8 g 40 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 95 mg 32 %
Sodium 933 mg 39 %
Potassium 484 mg 14 %
Total Carbohydrate 15 g 5 %
Dietary Fiber 4 g 16 %
Sugars 6 g
Protein 35 g 69 %
Vitamin A 16 %
Vitamin C 12 %
Calcium 36 %
Iron 15 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

You can add Italian seasoning or other spices depending on how you like to make your meal. However watch your carbs when you alter the recipe. This is an excellent way to get in a vegetable that some of you may have never tried. Please comment  and let us know if you make this and what you think.

 

Keto Zuppa Tuscano Soup

Keto Zuppa Tuscana Soup

  • 1 LB of ground sausage ( mild or hot). We used mild
  • 1 medium head of cauliflower,
  • 1 box 32oz of Chicken stock. We used Kitchen Basics
  • 1/4 cup white onion
  • 3 cups raw kale
  • 1/2 cup Heavy whipping cream, We use Land O Lakes.

Directions

  1. Cook sausage on stovetop till browned
  2. Clean cauliflower and cut in to bite sized pieces
  3. Rinse Kale
  4. In Crockpot put in your cooked sausage, Raw cauliflower, and Kale.
  5. In the sausage pan toss in the onion and cook till translucent, then add a small amount of the chicken stock to cook with the onion and deglaze the pan.
  6. Add the onion and the chicken stock to the crockpot.
  7. Salt and pepper
  8. Cook all of the ingredients on high for 3 to 4 hours, or on low for 6 to 8 hours.
  9. When the soup is finished add the 1/2 cup of cream, and stir.

We doubled the batch in the video. And this soup is very tasty. Enjoy!!!

Keto Bread Recipe

Serves 16 slices


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Ingredients:

1 stick unsalted butter

2 tablespoons coconut oil

7 large eggs

1 teaspoon baking powder

2 cups almond flour

½ teaspoon xanthium gum

1 teaspoon salt

½ cup pure pumpkin puree

1 tablespoon pumpkin pie spice

½ cup Swerve

Directions

  1. Preheat oven to 350 degrees.
  2. Spray 2 bread loaf pans with non-stick spray
  3. Place butter and coconut oil in microwave safe bowl and melt
  4. Place eggs in medium bowl and beat for 1-2 minutes
  5. Add melted butter and coconut oil to eggs
  6. Add salt, baking powder, xanthium gum, and almond flour while continuing to beat mixture until well combined.
  7. Divide batter into half and place ½ of mixture into one greased loaf pan, place that into oven for 45 minutes or until toothpick inserted into bread comes out clean.
  8. Into the second half of batter place the pumpkin puree, Swerve, and pumpkin pie spice. Beat until well combined and place batter into second greased loaf pan. Bake second loaf at 45 minutes or until toothpick inserted into bread comes out clean.
  9. Once cooled, slice each loaf into 8 slices. These slices can be used for sandwiches, toast, French toast, etc! Enjoy!!!

 

Per slice of regular bread: calories 178, Fat 17g, Net Carbs 1.5g, Protein 6gm

Per slice of pumpkin bread: calories 120, Fat 11g, Net Carbs 1, Protein 3.5g

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Keto Bagels Recipe

Serves: 10

(This recipe is 1 batch divided in half to make swiss bagels and pumpkin bagels)


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Ingredients:

2 cups almond flour

1 Tbsp baking powder

3 eggs; 1 for brushing on bagels, 2 for dough

3 cups shredded whole milk mozzarella cheese

½ cup shredded swiss cheese (or your favorite cheese)

5 Tbsp cream cheese

1 Tsp salt

½ cup pumpkin puree

1 Tbsp pumpkin pie spice

½ cup Swerve

 

Directions

  1. Preheat oven to 425 degrees
  2. Line 2 cookie sheets with parchment paper and spray with nonstick spray
  3. In medium glass bowl that’s safe for the microwave, combine mozzarella cheese and cream cheese. Microwave for 90 seconds, mix, and return to microwave for an additional 60 seconds. Mix again.
  4. In a large bowl, add combined mozzarella and cream cheese mixture. Add 2 eggs to the bowl and begin the mixer if you are using one. Then add almond flour, baking powder, and salt. Continue mixing until well combined. Once combined, divide dough in half and remove one half from large bowl.
  5. In the remaining dough, add pumpkin puree, pumpkin spice, and Swerve and mix until well combined.
  6. From each half of the dough, divide into 5 separate dough balls and form bagels by pushing finger through the middle of dough ball or rolling dough into long roll and connecting ends. Place pumpkin spice bagels onto one cookie sheet and the regular bagels on the second cookie sheet.
  7. Place one egg into small bowl and whisk, brush each bagel with egg wash.
  8. For the pumpkin spice bagels, bake for 12-14 minutes, or until done.
  9. For the regular bagels, bake for 12 minutes, remove from oven and sprinkle on shredded swiss (or your choice) and return to oven for 3-4 minutes until cheese is melted.
  10. Let cool completely and store in refrigerator to keep from molding too quickly (or freeze for later)

Nutrition per bagel:

Pumpkin: Calories 297 Fat 23 Net Carb 6 Protein 16.5

Swiss: Calories 306 Fat 25 Net Carb 4 Protein 18.5
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