Keto Reuben skillet

 

 Ingredients

• 2 tbsp butter
• 10 oz. corned beef, sliced or shredded
• 9 oz. sauerkraut, drained
• 1 tbsp Dijon mustard
• ½ cup mayonnaise
• 4 oz. Swiss cheese
• 1 dill pickle

   

  Instructions

1. Heat up butter in a skillet over medium-low heat.
2. Add corned beef and fry for a few minutes.
3. Drain the sauerkraut and squeeze as much liquid as possible out of it. Distribute evenly in the pan.
4. Place small dollops of mustard here and there in the sauerkraut. Add sliced Swiss cheese and heat until the cheese is melting. Cover the skillet with a lid to speed things up if you're in a hurry.
5. Serve with mayonnaise, dill pickles and perhaps some more mustard

Quick Frittata with Tomatoes and Cheese

Ingredients (makes 2 servings)

• 6 large eggs, free-range or organic
• ¹/₂ medium white onion (55 g / 1.9 oz)
• ²/₃ cup soft cheese like feta, crumbled (100 g / 3.5 oz)
• ²/₃ cup cherry tomatoes, halved (100 g / 3.5 oz)
• 1 tbsp ghee (you can make your own)
• 2 tbsp freshly chopped herbs such as chives or basil
• salt to taste (I used pink Himalayan)
• freshly ground black pepper

  Instructions

• Preheat the oven (or ideally broiler if you have it) to 200 °C/ 400 °F. Peel and slice the onion. Place on a hot pan greased with ghee and cook until lightly browned.
• Crack the eggs into a bowl and season with salt and pepper. Add finely chopped herbs (I used chives) and whisk well.
• When the onion is browned, pour in the eggs and cook until you see the edges turning opaque.
• Top with the crumbled cheese and halved cherry tomatoes. Place under the broiler and cook for 5-7 minutes or until the top is cooked. Remove from the oven and set aside to cool down. Serve immediately or store in the fridge for up to 5 days.

Pork shoulder chops with cauliflower au gratin

Ingredients

• 30 oz. pork shoulder chops or 6 pieces
• 2 tbsp butter
• salt and pepper

Cauliflower au gratin

• 30 oz. cauliflower
• 7 oz. cheddar cheese
• 7 oz. shredded cheese of your choice
• 7 oz. cream cheese
• ²⁄₃ cup heavy whipping cream
• 3 oz. finely chopped leeks
• 5¹⁄₃ oz. bacon (optional)
• 1 garlic clove or garlic powder
• salt and pepper

  Instructions

• Preheat your oven to 400°F (200°C).
• Break the cauliflower into florets and boil in lightly salted water for about 5 minutes. Drain and set aside.
• Dice the bacon and fry until crisp. Reserve, including the fat.
• Mix together the cream cheese, cream and most of the grated cheese. (Reserve around 1/4 of both the cheddar and the other cheese to use for the topping.)
• Chop the leeks and mix into the cheese mixture. Add the cauliflower and bacon, preferably with the fat from frying. Add spices and season with salt and pepper to taste.
• Pour into a greased baking dish and top it off with the reserved grated cheese. Place in oven for 25-30 minutes until the gratin is done.
• While the gratin is baking, cook the chops. They can be fried (in the pan used for the bacon) or grilled. Season with salt and pepper and serve.

Easy Cheesy Zucchini Gratin – Low Carb & Keto

Ingredients

• 4 cups sliced raw zucchini
• 1 small onion, peeled and sliced thin
• salt and pepper to taste
• 1 1/2 cups shredded pepper jack cheese
• 2 Tbsp butter
• 1/2 tsp garlic powder
• 1/2 cup heavy whipping cream
• 1/4 teaspoon xanthan gum

Instructions

1. Preheat oven to 375 degrees (F).
2. Grease a 9×9 or equivalent oven proof pan.
3. Overlap 1/3 of the zucchini and onion slices in the pan, then season with salt and pepper and sprinkle with 1/2 cup of shredded cheese.
4. Repeat two more times until you have three layers and have used up all of the zucchini, onions, and shredded cheese.
5. Combine the garlic powder, butter, heavy cream, and xanthan gum in a microwave safe dish.
6. Heat for one minute or until the butter has melted. Whisk until smooth.
7. Gently pour the butter and cream mixture over the zucchini layers.
8. Bake at 375 degrees (F) for about 45 minutes, or until the liquid has thickened and the top is golden brown.
9. Serve warm.

Keto Chicken Fajita Meal Prep Recipe

Ingredients

Cilantro Lime Cauliflower Rice

• 16 oz. bag uncooked riced cauliflower
• 3 tablespoon olive oil
• 1 tablespoon fresh cilantro, minced
• 1 tablespoon lime juice
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Chicken Breast

• 16 oz. boneless skinless chicken breast
• 1 tablespoon homemade fajita seasoning
• 2 tablespoons olive oil

Peppers

• 1 large red pepper, sliced
• 1 large green pepper, sliced
• 1/2 medium yellow onion, sliced
• 2 tablespoons olive oil
• 2 tablespoons homemade fajita seasoning

Other

• Avocado Spread
• Lime juice

Instructions

Cilantro Lime Cauliflower Rice

1. First, preheat oven to 400ºF and place cauliflower rice onto a baking sheet. Drizzle olive oil and spices over cauliflower rice and mix well.
2. Roast for 15 minutes and begin preparation for the chicken and peppers.
3. Remove from oven, toss, and roast for 15 more minutes or until golden brown.
4. Remove from oven and season with cilantro and lime juice. Set aside.

Chicken Breast

1. Sprinkle about 1.5 teaspoons of fajita seasoning evenly over chicken. Use your hands to make sure seasoning is rubbed into the chicken. You will have leftover fajita seasoning to use for cooking. Set aside for about 20 minutes.
2.  Heat a large skillet over medium/high heat. Add olive oil.
3. Thinly slice chicken into strips. When olive oil is fragrant, place chicken into the pan. Sautee every couple minutes until chicken is cooked through (8-10 minutes). Then, add remaining fajita seasoning and give the chicken one last stir. Remove from heat and place chicken into a separate bowl.

Peppers

1. Place the same skillet pan back onto the stove and add olive oil for the peppers. Scrape the little bits of fond off the sides of the pan. When olive oil is fragrant, add peppers and onion into the pan and sprinkle on fajita seasoning.
2. Toss peppers and onions together and let cook over medium/high heat for 2-3 minutes.
3. Then, add two tablespoons of water to the pan, stir, and cover. Let cook for 5 minutes to finish up the peppers!

Bowls

1. Evenly distribute chicken, peppers, and cauliflower rice into four bowls or meal prep containers.
2. Top with Avocado Spread and a squeeze of lime juice when ready to eat.

Keto Mozzarella Sticks

Ingredients

 

1 egg

1 tbsp. water

Kosher salt 

1 tsp. Freshly ground black pepper

1/2 c. almond flour

1/2 c. grated Parmesan

6 (1-ounce) sticks mozzarella string cheese  

Cooking spray

1/2 c. Greek yogurt

1 tbsp. white vinegar

1/2 tsp. garlic powder

2 tbsp. chopped fresh dill

1 tbsp. chopped chives or scallions

2 tbsp. canola oil

Directions

1. In a small bowl, whisk together egg, and water. Season with salt and pepper. 
2. Line a plate with parchment paper. In a shallow dish, mix almond flour and Parmesan until combined. Coat string cheese first in almond flour mixture, then egg, then the almond flour mixture again. Place on prepared plate. Repeat to coat all string cheese. Freeze mozzarella sticks for 15 to 20 minutes.
3. Meanwhile, in a small bowl, combine yogurt, vinegar, garlic powder, dill, and chives. Refrigerate until needed.
4. In a medium skill over medium-high heat, heat oil. In batches, cook breaded cheese until golden on each side, about 2 minutes per side. 
5. Serve mozzarella sticks with yogurt sauce for dipping.

Pumpkin Spice Keto Fat Bomb Recipe

Ingredients

• 1/2 cup coconut oil
• 3/4 cup pumpkin puree
• 1/3 cup golden flax
• 1 teaspoon cinnamon or I used 2 drops cinnamon bark vitality essential oil
• 1/2 teaspoon nutmeg
• 1/4 teaspoon sea salt

Sweetener of choice (choose one)

• 1/4 cup confectioners swerve
• 1/3 teaspoon stevia or to taste

Instructions

1. Mix all the ingredients in a bowl and place in the freezer for 30 minutes.
2. Roll into balls and place on a plate.
3. Let the balls sit in the refrigerator for 1 hours before eating. Keeps for a week or longer in the freezer.

Low Carb Mexican Chicken Casserole

Ingredients

• 6 cups cooked cauliflower rice (670 g)
• 2 cups finely shredded Mexican Blend Cheese (My blend was Monterey Jack, Cheddar, Queso Quesadilla and Asadero cheese)
• 1 large egg
• 4 oz diced green chiles
• 1 tsp ground cumin
• 1/4 tsp salt
• 2 cups shredded cooked chicken or turkey
• 1 1/4 cups enchilada sauce

Optional Toppings:

• extra enchilada sauce
• sour cream
• diced tomateos
• diced avocado
• fresh cinaltro

Instructions

Preparation:

• Prepare the enchilada sauce if it hasn't been made in advance. While it is reducing.....Preheat oven to 400°F and grease casserole pan (I used a 7.5x11-inch) with coconut oil or spray. Shred the chicken and have the remaining ingredients ready.

Method:

• In large bowl, combine cauliflower rice, 3/4 cup of the shredded cheese, egg, green chiles, cumin and salt.
• Press cauliflower rice mixture into the bottom of a casserole dish. Bake for 20-25 minutes or until edges have browned.
• In medium bowl, combine the shredded meat and enchilada sauce. Spread over baked cauliflower rice mixture. Sprinkle remaining 1 3/4 cups shredded cheese on top.
• Return pan to oven and bake for 5-10 minutes until the cheese has melted.
• Cool slightly before serving. Top with optional toppings as desired. Serves 8.

Keto Lasagna

Ingredients

 

For the Noodle Layer

3 large eggs

12 oz. container riced cauliflower

1 c. shredded mozzarella

Kosher salt

For the Meat Filling

1/2 tbsp. extra-virgin olive oil

1 lb. ground turkey

1 tsp. Italian seasoning

Kosher salt

Freshly ground black pepper

2 tbsp. tomato paste

3/4 c. crushed tomatoes

For the Cheese Filling

1 c. ricotta cheese

3/4 c. shredded mozzarella, divided 

1/4 c. grated Parmesan cheese

1 large egg, beaten

1 tsp. Italian seasoning

Kosher salt

Freshly ground black pepper

Freshly chopped parsley, for garnish

Directions

1. Preheat the oven to 350° and line a rimmed half sheet pan with parchment paper. In a large bowl, beat eggs, then stir in cauliflower, cheese, and salt. Spread cauliflower mixture onto prepared sheet pan in an even layer about ¾-inch thick.
2.  Bake until firm to the touch and golden, 25 minutes. Let cool 10 minutes, and increase oven temperature to 400°.
3. Meanwhile, in a medium skillet over medium-high heat, heat oil. Add ground turkey and season with Italian seasoning, salt, and pepper. Cook turkey, breaking up the meat with back of a wooden spoon, until no longer pink, 6 to 8 minutes. Stir in tomato paste and crushed tomatoes and cook 2 minutes, stirring constantly. Remove from heat.
4. In a medium bowl, mix ricotta cheese, ½ cup mozzarella, Parmesan, egg, and Italian seasoning until combined. Season with salt and pepper.
5. Grease an 8”-x-8” baking dish with cooking spray. Add half the meat into the baking pan. Cut the cauliflower “noodle” layer into strips and place in baking dish to fit bottom layer. Top with entire ricotta mixture and more cauliflower noodles then top with remaining meat and cauliflower noodles. Sprinkle remaining ¼ cup shredded mozzarella on top.
6. Bake in oven until golden, 20 to 25 minutes.
7. Garnish with parsley before serving.

Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

Ingredients:

• 1–1¼ cups full-fat coconut milk
• ½ frozen avocado
• 1 tablespoon nut butter of choice
• 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
• 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
• 1 tablespoon coconut oil
• ice (optional*)
• for topping: cacao nibs and cinnamon
• ¼ cup water, if needed

Directions:

1. Add contents into a high-powered blender, blending until well-combined.
2. Top with cacao nibs and cinnamon.

Steak Fajitas with Traditional Marinade

Ingredients

• 1 1/2 pounds skirt steak

Traditional Marinade

• 6 ounces onion
• 1/2 cup lime juice
• 4 cloves garlic, crushed
• 1/3 cup olive oil

Charred Onions and Peppers

• 6 ounces red bell pepper
• 6 ounces green bell pepper
• onions from the marinade
• salt and pepper

Instructions

Steak Fajita Marinade:

• Roll 4 limes back-and-forth on the counter, pressing firmly, to make juicing easier. Cut and juice the limes. Peal and crush the garlic cloves, giving them a quick rough chop and put with the lime juice. Slice a medium onion into rings about 3/8 inch thick. Cut the skirt steak in half and place into a large zip-loc bag. Pour the lime juice and oil into the bag. Add onions and garlic to both sides of the bag and between the skirt steak. Seal the bag and mush things around so that the ingredients are fairly evenly distributed throughout. Put the bag into a glass dish to prevent leaks and turn the bag over every few hours. Best if marinated over night - two days. Let the fajita meat come to temperature for 30 minutes before cooking.

Preparation:

• Slice the bell peppers and place into a bowl large enough to accommodate them and the onions from the marinade, but not the crushed garlic. Pour a little oil over the onions and peppers and toss to coat.

Method:

• Preheat the grill to high. Remove the skirt steak from the fajita marinade and dry with paper towels or they won't brown on the grill. Rub a little oil on both sides and salt and pepper liberally. Grill the steak to your liking. If it is not as brown as you like, put it in a very hot iron skillet to brown. Let the meat rest 10-15 minutes before slicing.

Charred Onions & Peppers:

• While the fajitas rest, preheat an iron skillet until very hot. Add the onions in a single layer and let cook until browned and charred. Turn over with tongs and cook the other side. Remove to a serving plate and add the next round of vegetables, making sure not to crowd the pan. Continue until all of the vegetables are done. This process will produce a little bit of smoke.

Slice:

• Slice the steak straight down through the top, not at on the diagonal as for a flank steak, and serve with the charred peppers and onions, fresh salsa and guacamole. Serves 6.

Avocado Chips

Ingredients

 

 

1 large ripe avocado

3/4 c. freshly grated Parmesan

1 tsp. lemon juice

1/2 tsp. garlic powder

1/2 tsp. Italian seasoning

Kosher salt

Freshly ground black pepper

Directions

1. Preheat oven to 325° and line a medium baking sheet with parchment paper. In a medium bowl, mash avocado with a fork until smooth. Stir in Parmesan, lemon juice, garlic powder, and Italian seasoning.  Season with salt and pepper.
2. Place heaping teaspoon-size scoops of mixture on baking sheet, leaving about 3” apart between each scoop. Flatten each scoop with the back of a spoon or measuring cup. Bake until crisp and golden, 15 to 25 minutes, then let cool completely. Serve at room temperature.

Keto Oatmeal | Overnight Hemp Oats

Ingredients

Pumpkin Pie

• 3 tbsp Hemp Hearts
• 1 tbsp 100% pumpkin puree
• 1/2 tsp Pumpkin Pie Spice
• 1 tsp Chia Seeds
• 2 drops Liquid Stevia
• 3 tbsp unsweetened almond milk

Almond Joy

• 3 tbsp Hemp Hearts
• 1/2 tbsp Chopped Almonds
• 1/2 tbsp Lily's Chocolate Chips
• 1/2 tbsp unsweetened shredded coconut
• 1/4 cup Coconut Milk
• 1 drop Liquid Stevia

Double Chocolate

• 3 tbsp Hemp Hearts
• 1 tbsp Unsweetened Cocoa Powder
• 1/2 tbsp Lily's Chocolate Chips
• 1/4 tsp Pink Salt Add prior to eating
• 1/4 cup Heavy Whipping Cream
• 1 tsp Chia Seeds
• 2 drops Liquid Stevia

Maple Walnut

• 3 tbsp Hemp Hearts
• 1 tbsp walnuts, chopped
• 1/2 tbsp sugar free maple syrup
• 1/2 tsp ground cinnamon
• 3 tbsp unsweetened almond milk
• 1 tsp Chia Seeds

Peanut Butter

• 3 tbsp Hemp Hearts
• 1 tbsp Peanut Butter
• 1 tsp Chia Seeds
• 1 drop Liquid Stevia
• 3 tbsp unsweetened almond milk

Broats

• 3 tbsp Hemp Hearts
• 1 tbsp Protein Powder
• 1 tsp Chia Seeds
• 1/4 cup Heavy Whipping Cream

Turmeric Vanilla

• 3 tbsp Hemp Hearts
• 1/4 cup Coconut Milk
• 1 tsp Chia Seeds
• 1/2 tsp turmeric powder
• 1/2 tsp vanilla extract
• 2 drops Liquid Stevia

Instructions

• Add all ingredients to a bowl or mason jar. Mix together thoroughly.
• Place in the refrigerator over night, or a minimum of 4 hours. Open the next day and enjoy!

  Pumpkin Pie Oatmeal

  Flavor – This one has great flavor! Pumpkin Pie is a favorite of ours, so if you have similar feelings then this one’s for you. The elements that give this it’s signature flavor are the pumpkin puree, pumpkin pie spice and a few drops of stevia.
  Consistency – The consistency on this one was definitely sub par. This one came out very thin and watery, not really what we’re looking for in our keto oatmeal. We’ve improved it in the official recipe.
  

   

   Almond Joy Oatmeal

  Flavor – Incredible! This is one of the few that we nailed on our first attempt. I guess it’s pretty easy when you throw together a bunch of delicious ingredients. This flavor is exactly like an almond joy!
  Consistency – Very firm, but in a good way. I quite enjoyed the consistency of this one. While not that of a traditional oatmeal it was a pleasant, compact collection of delicious ingredients.
  

   

   

   

  Double Chocolate Oatmeal

   
  
  Flavor – Kaboom! If you’re a dark chocolate fan then this ones for you. It has an intense dark chocolate flavor from the cocoa powder and Lily’s chocolate chips. Finishing this the next day with some sea salt is highly encouraged!
  Consistency – The chia seeds in this helped achieve a mousse consistency which was great! Without the chia seeds this would have been much more dense and due to the heavy cream used.
  

   

   

   

   

   

   

  Maple Walnut Oatmeal

  Flavor – Excellent flavor on this one. Good flavor isn’t terrbile hard to achieve, it’s getting the consistency down that can be tough. Maple walnut delivered one of our favorite flavor combos of the bunch.
  

  

  Consistency – The consistency on this one was off. We had to resort to drinking half of it since it was too thin to be eaten with a spoon.
  

   

   

  Peanut Butter Oatmeal

  Flavor – It’s peanut butter… It tastes incredible, of course. The big surprise here was that only 1 tablespoon went a long way. The peanut butter flavor really penetrated every morsel of this keto oatmeal overnight.
  Consistency – Almost perfect! Chia seeds and the natural peanut butter added the right amount of thickness to the final product. Just when we were ready to write off almond milk, peanut butter happened!
  

  

  Broats!!

  Flavor – I guess some explanation is needed here. BROats are oatmeal made to tailor specifically to the needs of “bros”. That’s why this one is loaded up with protein powder. The flavor was on point! It really depends what kind of protein powder you’re using as that is the central source of flavor in this one.
  Consistency – This was the best of the batch! The protein, chia seeds and heavy whipping cream came through perfectly to give this a thick and creamy consistency.
  

   

   

  Turmeric Vanilla Oatmeal

  Flavor – This was the lightning rod flavor of the bunch. I found it to be decent, Megha hated it. If you are a big fan of turmeric then give this one a go. If you’re not, then run far away.
  Consistency – I generally like to err on the side of a thicker consistency, but this one went too far in that direction. The combination of chia seeds and coconut milk resulted in a rock solid consistency. That can easily be fixed by adding more liquid, but the lesson was learned.
  
  

  Overnight Oats

  We haven’t mentioned it yet, but these are overnight oats! It’s not completely mandatory to let these site overnight, but at least give them a few hours in the fridge to allow all the flavors to combine. We tend to make a batch of 5-10 at a time and let them sit in the fridge until we’re ready. You really just need to be careful with the ingredients you use as that will dictate the shelf life. Using heavy cream will cut the shelf life down a tad bit in comparison to coconut milk or almond milk.
  

  Porridge Storage

  Storage for these delicious concoctions can be a little tricky. It’s super nice to have the awesome mason jars we have shown in the pictures and they’re found on Amazon. My advice would be to do a few test batches first. You can store them in anything really. Something with a lid is preferable so all of the flavors of your fridge aren’t getting into your delicious keto oatmeal. Once you figure out if you have a taste for keto oatmeal then you can invest in those jars! I’ve found those jars to be a good size for this purpose. Filling one of those jars with delicious keto oatmeal will be somewhere between 200-600 calories depending on what ingredients you use. Point being, there isn’t a need for the larger mason jars unless you’re planning on filling them up with broats and firing off barbell curls in the squat rack.