This cake is everything and anything you’ve been dreaming of. It’s rich, chocolatey, dense, moist.. It’s also extremely filling as it’s packed with a healthy dose of protein and fat. This is one chocolate cake you can eat for breakfast and/or lunch and not feel guilty about.. Continue reading “The BEST Keto Lava Cake..For One”
This stir-fry is a classic in our family! We’ve made it for years. For our non-keto family members we add some spaghettini noodles towards the end but for those on a keto diet this is already a hardy dish, especially if you choose to add zucchini noodles!
It’s simple to prepare ahead of time for lunches or a later dinner.
- 1 tbsp + 1/2 tbsp sesame oil
- 1 tbsp olive oil
- 2 large chicken breasts, butterflied and chopped into chunks (~400g)
- 1/2 a large yellow or red pepper, julienned
- 1/2 a large green pepper, julienned
- 1 large carrot (or ~6 baby carrots) cut into thin strips
- 1/4 of a large white onion
- 2 cloves crushed garlic
- 1/2 tbsp + 1/2 tsp ginger, more as needed
- Pepper & salt to taste
- 3-4 tbsp of soy sauce
- 1/4 tsp chili pepper flakes
- 1/4 tsp xanthan gum
- 1 cup bean sprouts
- Optional: Add Zucchini noodles when you add the bean sprouts for an additional texture in the dish.
- Heat a large frying pan over medium heat.
- Add 1 tbsp of sesame oil and the olive oil.
- Add the ginger and your chicken.
- Partially cook your chicken then remove it from the pan and set-aside in a bowl.
- Add your vegetables and a 1/2 tsp of ginger and sauté, covered until just tender.
- Once the vegetables are tender, add your garlic.
- Add your chicken back to the pan and cook through.
- Once the chicken is cooked, reduce the heat and add your soy sauce, xanthan gum, chili pepper flakes. and bean sprouts.
- Stir often and continue to Sauté until the bean sprouts are wilted.
- Remove from the heat and serve! Enjoy!
Nutrition: 12g of fat | 5.5g of carbs | 29g of protein & 2g of fibre
GUYS. WHERE DO I BEGIN. These are heavenly. Dense, fudgey, rich..exactly how a brownie should be. I took these to a product demo and the comments included “These are amazing!!” “Are you sure there’s no sugar in these..like you are SURE?!” “Where can I buy them?”, “WOW”, “This is healthy?”…”Um..do you have any left?”
The whole tray was gone within just over an hour. I even had kids enjoying them just as much!
This recipe is one of my all-time favourites (and that’s saying a lot considering my website contains 100’s of recipes).
So, without further ado, this is how you make the most amazing keto-friendly two-bite fat bomb brownies:
Continue reading “TWO-BITE FAT-BOMB BROWNIES”
This is a super simple recipe that honestly does not take much time to make! It’s the perfect portion size for a small after-dinner treat or a sweet addition to your daily breakfast. They store easily and taste even BETTER the next day!
Continue reading “Low-Carb Mini Double Chocolate Muffins”
Guys I feel like I made history today. SERIOUSLY. If you are someone who eats low-carb then you will know what I mean when I say trying to find bread replacement options is NOT EASY. A lot of keto bread recipes I’ve tried in the past have been huge flops(literally, I’ve seen them deflate before my eyes..LOL). BUT THIS ONE…oh this one is so different.
It’s soft, fluffy, actually tastes GOOD and works as a replacement for so many things! Burger buns, naan bread with dip, cheese bread, pizza crust, you name it! Did I mention it only takes 2 minutes to prepare and 5-6minutes to bake?
Continue reading “THE AMAZING 8min LOW-CARB FLATBREAD”
I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).
These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!
I hope you enjoy them as much as I did!
Serves: 4 (about 9 crackers each)
- 1/2 cup(52g) flaxseed meal
- 1/2 cup(56g) almond flour
- 1/4 cup(24g) kraft parmesan (dry)
- 1/4 tsp salt
- 1/8 tsp xanthan gum (optional)
- Spices: (optional) 1/8 tsp of each: Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR 1/2 tsp Italian seasoning
- 2 tbsp(30g) olive oil
- 2 tbsp(15g) mozarella cheese
- 2 tsp(10g) cream cheese
- 2 tsp(10g) egg whites
- 1/2 tbsp water (or as needed)
- Pre-heat oven to 400* F.
- Combine all dry ingredients in a bowl.
- Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.
- Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
- Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)
- Optional: Sprinkle the top with additional parmesan, salt and basil.
- Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking.
- Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).
- Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)
Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre
I don’t know where to begin. This lasagna was EVERYTHING.
It tastes BETTER than regular lasagna..BETTER. I am being 100% honest guys. You need to make this like ASAP.
The “noodles” themselves are delicious on their own but pair that with a ton of cheese, meat and sauce…and OMG. That’s all I can say.
I slightly tweaked this recipe from it’s original I found here. (The author, Kyndra is a genius & I give her full credit!)
- 2 eggs
- 4 oz cream cheese, softened
- 1/4 cup Parmesan cheese, grated (I used half real parmesan and half dried)
- 1 1/4 cup mozzarella cheese, shredded (130g)
- Pinch of each: majoram, thyme, rosemary
- 1/2 tsp basil
- 1/2 tsp oregano
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1 lb ground beef
- 1 1/2 cups of lower-carb pasta sauce (I used “Classico Tomato Basil” but added some salt, splenda and basil to taste )
- 3/4 cup (90g) mozzarella cheese, shredded
- 6 tbsp 2% cottage cheese
- 1/3 chopped onion
- 1oz finely chopped green pepper
- 1 minced garlic clove
- 1/2 tsp chili pepper flakes (optional)
- 1 tsp dried oregano
- 1 tsp dried basil
- Pinch of each: majoram, thyme, rosemary
- Salt and pepper to taste
- Preheat oven to 375° Line a 9×13 baking dish with tinfoil sprayed with oil or parchment paper.
- In mixing bowl, using a hand mixer, cream together cream cheese and eggs.
- Next, add Parmesan cheese and spices. Mix to combine.
- Fold in mozzarella cheese and mix until well incorporated.
- Spread the mixture into the baking dish, forming an even layer.
- Bake for 20-25 minutes.
- When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.
*NOTE: You can also make the noodles ahead of time and store them in your fridge or freezer!)
For The Filling
- In a large skillet over medium-high heat, combine ground beef, onion, peppers and your spices. Cook until the meat is browned.
- Drain excess fat from pan and add ¾ cup of your sauce to meat. Reduce heat to low and simmer for 10 minutes.
Putting It All Together
- Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer
- Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tbsp cottage cheese, and cover with another “noodle” layer. Repeat these steps.
- Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese.
- Sprinkle a little parmesan and basil over top. Bake for 20 minutes. Enjoy!
If you guys don’t find this down-right epic then you might be crazy. This recipe is amazing and I just wanted to again than the original author for sharing such a wonderful dish!
Nutrition per serving(serves 4): 35F/8C(NET)/48P
Well guys, it’s been another long day of bread-making/destroying my entire kitchen to the point of no return (if you missed this, I also did a similar experiment last year).
But even if my recipes don’t turn out exactly how I want them to, I just use it as reference for next time, think of what I can change and go from there!
Anyways, I baked 2 different breads in 4 small loaf pans (would have been 3 knowing me if I didn’t run out of ingredients! lol)
I did one with coconut flour and greek yogurt and another that was made with a few more egg whites and mainly almond flour.
Well, I mean they look like bread!
They act like bread, you can slice it and toast it. But they did come out denser then I would have liked (as I was kind of expecting).
On one hand, the coconut flour one had great flavour. I actually just kept picking at the inside of it. But because of the moisture content(likely from too much greek yogurt) it was not fully cooked through even after 50min in the oven, yet the outside was getting QUITE tough and brown. So I decided to call it quits. This one was a slighttt fail. But..
Honestly the almond flour based one I think is fine for eating if you don’t mind it being dense! I am definitely going to be using it for breakfast the next few days.
I am going to work on improving the almond flour-based recipe and lighting it up over the course of the next month so look out for a future post.
For now, here are the 2 recipes I used if you feel like trying one or tinkering with it a bit to get a better result (PLEASE LEAVE A COMMENT IF YOU END UP WITH SOMETHING BETTER!)
High Protein Keto Bread Attempt #1 (Almond Flour-Based):
-1 tsp dry active yeast
-1/4 cup warm water
-1/4 cup(60g) egg whites, whipped until peaks can almost be formed (use a beater or coffee frother)
-1 1/2 tsp sugar (will be eaten by yeast)
-1 tbsp splenda
-1/2 tsp salt
-1 cup(112g) almond flour + 5 tbsp(35g)
-2 scoops(56g) Quest All Purpose Protein Powder
-1/4 cup(26g) ground flax
-1 1/2 tbsp(13g) vital wheat gluten
-1 tbsp psyllium husk
-1/2 tbsp butter for brushing (optional)
Keto High Protein Bread Attempt #2 (Coconut-Flour Based)
-1 1/4 tsp dry active yeast
-1/2 cup warm water
-2 tbsp egg whites whipped (use a beater or frother)
-3/4 cup slightly warmed /room temp greek yogurt (2%)
-1 tsp apple cider vinegar
-1 1/2 tsp sugar
-1 tbsp splenda
-1 tsp salt
-1 cup almond flour + 2 tbsp (126g)
-1/2 (15g) scoop Quest All Purpose Protein Powder
-1/2 cup(56g) coconut flour
-1/4 cup(26g) ground flax
-1 1/2 tbsp(13g) vital wheat gluten
-1 tbsp psyllium husk
Directions for both recipes:
- Add your yeast and sugar to the warm water in a measuring cup.
- Add all of your dry ingredients to a large bowl.
- When your yeast is bubbly/frothy (2-3min) add it to the rest of the dry ingredients.
- At this time, also add your whipped egg whites (and greek yogurt + apple cider vinegar if making recipe #2)
- Add an additional tbsp or two of almond flour if needed (recipe #1), Add an additional tbsp or two of water if needed (recipe #2).
- Knead the dough for 3-5min.
- Place it in a greased bowl, cover with saran wrap and place in previously warmed oven or microwave for 50min.
- Remove from the bowl, lightly punch down, separate into two chunks, form each into a rectangular shape and place in a small greased or silicone bread pan. (Alternatively you can make it into a sphere and bake it free-form or in a ramekin).
- Let the dough rise for another 35-45min.
- Pre-heat your oven to 375* for recipe #1, 350* for recipe #2.
- Bake recipe #1 for 30-35min or recipe #2 for an hour or until the center is cooked through.
- Remove from oven, turn out of the pan and let cool on a wire rack.
- Slice in half, toast, eat immediately etc. UP TO YOU!
For Recipe #1: Each half of a small loaf=1 serving (it’s more filling than you’d think!).
For Recipe #2: 1/5 of the recipe= 1 serving (this recipe yielded more dough)
Nutrition per 1/4 of recipe #1: 20F/6C(NET)/24P
Nutrition per 1/5 of recipe #2: 16.8F/7C(NET)/16.8P
Hey guys! Coming at you with a twist on a classic. These are currently all over the internet but there’s nothing quite like this one..
It’s opposite day today and the outside is peanut butter while the inside is chocolate..not only that, the inside is chewy and soft.
I worked on creating this texture for a while and the key ended up being a bit of vitafiber syrup* which caused the chocolate to not fully freeze!
These treats are perfect for a quick snack or your daily sweet fix!
(*If you’ve never baked with Vitafiber syrup, it is a syrup extremely high in fibre, causing it to act as a low GI sugar and flour substitute. If you are worried about blood glucose spikes..note that you’d have to eat a dose of 100g or greater to even get close to any sort of issue. This is HIGHLY unlikely to occur unless you feel like consuming 70+ grams of fibre in one sitting..LOL. This recipe makes 9 PB cups which results in 6g of Vitafiber per serving..Totally safe and is nothing to worry about!*)
NOW on to the recipe.
Makes 9 PB Cups.
- 8 tbsp(48g) PB2(aka powdered peanut butter or peanut flour)-1 scoop (30g) peanut butter protein(I use Whey Gourmet Peanut Butter Chocolate )
- 1/2 tbsp natural peanut butter
- 5 tbsp(75g) unsweetened vanilla almond milk
- 1/4 tsp vanilla extract
- a pinch of Splenda(to taste)*
- 1/16 tsp salt
*NOTE: You may need more sweetener if your protein is not as sweet already.
- 1 tbsp(14g) melted coconut oil
- 4 tbsp(60g) Vitafiber syrup
- 2 tbsp(14g) cocoa powder
- 1 tbsp(10g) Vitafiber powder (or another tsp of cocoa powder and 1/8 tsp of xanthan gum)
- 1/2 tbsp splenda(or to taste)
- 1/8 tsp vanilla extract
- 1/16 tsp salt
1. Combine the ingredients for the outer shell and then the ingredients for the filling in 2 separate small bowls.
2. Spray/grease a mini muffin tin with oil or butter. (Not really necessary, I just like the extra pre-caution lol )
3. coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later). Freeze for 10 minutes.
4. Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.
5. Top off the mixture with another thin layer of the remaining PB mixture.
6. Freeze for 2 hours or until solid.
7.Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later! Enjoy!
Nutrition per 1/9th of recipe: 3F/4C(NET)/5P & 6g fibre
Guys. Guys. Guys.
I hate this term but actually.. I CAN’T EVEN.
These turned out SO MUCH better than expected!!
They are light, fluffy and chewy..OH and the frosting.. I could literally put that on a shoe and I’d be happy.
It’s that good.
If you love Cinnabons, actually even if you don’t (I’m not a huge fan of them myself) you need to make these NOW.
They contain no sugar, no white flour and are packed with protein and fibre.
It’s actually still hard for me to comprehend.
ANYWAYS HERE IS THE RECIPE.
-2 tbsp(30g) grass-fed butter (softened)
-1 tbsp(15g) egg whites
-1 tbsp +1 tsp vitafiber syrup(20g) (This helps a ton with getting the dough to stick together properly! You can try making it without by adding a bit more butter but I cannot vouch for the results)
-1/2 tsp vanilla extract
-3/4 cup +2tbsp(98g) almond flour
-1/2 scoop(14g) unflavoured protein
-1 tbsp+ 1 tsp truvia
-1 1/2 tbsp splenda
-1/8 tsp baking soda
-1/4 tsp xanthan gum
-1/8 tsp salt
-1/2 tbsp butter
-1/4-1/2 tsp cinnamon
-2 tbsp truvia sweetener
(Combine the cinnamon and sweetener in a small bowl)
Keto Cream Cheese Frosting
-1 tbsp coconut oil
-2 tbsp cream cheese
- In a medium bowl, combine all dry ingredients.
- Stir in the wet ingredients until a dough forms (it will start out dry but do not add more liquid just yet because it firms up a lot!)
- Form dough into a log, cover with saran wrap or parchment and place in the fridge for 20min.
- Take out the dough and roll it into a small rectangle on parchment paper. (Don’t roll your dough too thin).
- Next Brush the dough with 1/2 tbsp of butter and sprinkle the cinnamon mixture over the dough (I only added a small bit but I think it would be great with more!).
- Roll the dough from one of the short ends to the other. Don’t be too concerned if the dough cracks, for me it was more like folding then rolling but I just made sure to press all the dough together at the end.
- Next press the dough into a small rectangular, block-like shape (You can choose how big to make it based on how many cookies you want, I made mine quite small so each cookie was a decent size)
- Wrap the dough in saran wrap or parchment and place back in the fridge for another 20min.
- Pre-heat your oven to 350* and make the frosting during this time by combining the cream cheese and coconut oil, microwaving for 25-30 seconds, then stirring in the egg white, vanilla and splenda until smooth.
- Take out your dough and cut it into 7 slices. Place each one on a parchment-lined baking sheet and bake for 6-8 minutes.
- Remove the cookies from the oven when they are lightly browned on the bottom and also lightly browned on some of the edges. (They may still seem a little soft but they will set!)
- Leave them on the baking sheet for another 5-10 minutes to finish baking and setting.
- Place the cookies on a plate and drizzle/spread with cream cheese frosting.
- And that’s it! Enjoy!
(Note: You can add milk to the frosting if you’d like it to be drizzled on or leave it as is. I preferred it thicker just slathered on the cookie!!)
Nutrition with frosting: 16f/1.6C(NET)/5.5P
Nutrition without Frosting: 13F/1.5C(NET)/5P