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Tag: Keto

Keto Berry Muffins

I am a sucker for any sort of baked good. Donuts, muffins, breads, cakes, pies, etc- you name it, I probably have or will eat it! And some people think that Keto takes away the option for you to have all of those things that you love – but I’m here to tell you, it does NOT! Keto isn’t about deprivation. You don’t have to deprive yourself of the foods you love, you just have to learn how to make them – and the more I learn about Keto and make things, the easier it gets!

This muffins are a win in my book. They are moist, sweet, and perfect for breakfast, snack, or a dessert. Anytime you are in the mood for something sweet! The flavor is amazing. I think it is in big part to the almond extract. It gives a very distinct flavor that is oh so good!

Now I call these the Keto ‘Berry’ muffins because you can really use any berry you want in them. You may just need to adjust the nutritional content (or maybe even add in a little more sweetener if your fruit is more on the tart side). Having said that, I think everything is perfect as-is for strawberries. That is my favorite fruit and the one I used for these muffins.

Finished muffings.jpg

Most of the stuff needed for these are staples in any Keto-ers kitchen. Here’s you supply list:

This recipe is pretty simple (per my usual!).

To get started, preheat your oven to 350. You’re going to use two separate bowls. One to mix the dry ingredients and one for the wet ingredients. Mix the wet ingredients until creamy, then add the dry ingredients. Then either mix the strawberries in by hand or on low.

Place the paper liners in 10 of the muffin wells and divide the batter among the 10 liners. Each one should be 2/3 – 3/4 of the way full. Don’t overfill unless you want a mess in your oven! Bake them for 25-30 minutes, or until a toothpick comes out clean. And now try not to eat all of them!!

Oh, and did I mention — only 2 net carbs per muffin!

Keto Berry muffin nutrition.jpg

PRINTABLE RECIPE

Keto Berry Muffins

Prep Time:  5 min
Cook Time: 30 min
Servings: 10
Net carbs per serving: 2

Dry Ingredients:
1 1/2 c almond flour
1 tsp baking powder
1/2 tsp xanthan gum
1/2 c granulated sweetener

Wet Ingredients:
2 eggs
1/2 tsp almond extract
1 tsp vanilla extract
3 tbsp butter, melted
3 tbsp unsweetened vanilla almond milk
1/2 c chopped berries of choice, recommend strawberry

Preheat your oven to 350.In one bowl, mix the dry ingredients in another, mix the wet ingredients except the berries. Mix the wet ingredients until creamy, then add the combined dry ingredients. Once well mixed, you can either mix the strawberries in by hand or on low.

Place the paper liners in 10 of the muffin wells and divide the batter among the 10 liners. Each one should be 2/3 – 3/4 of the way full. Don’t overfill unless you want a mess in your oven! Bake them for 25-30 minutes, or until a toothpick comes out clean.

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Snickerdoodle Crepes

This is one of the recent recipes I’ve made, but I have had so many people ask about it, it jumped to the front of my pile that’s waiting to be posted – and for good reason! These crepes are the BOMB! Whether you are doing Keto or not, they are delicious. And you can eat them as a meal or for dessert!! Crepes are super versatile too, so you can easily change up the recipe to make it how you want.

Now here’s what you need:

THAT’S IT!!

If you’ve been following my blog, you know that I love recipes that don’t require a lot, are simple, and taste delicious. Well, this recipe gets a big fat ✔ on all three of those!

So to get started, you are going to put your eggs, cream cheese, 1 tsp cinnamon, and 1 tbsp granulated sweetener in your blender. (Personally, I like the Ninja single serve blender and use it for a lot of things that are small batches, or smoothies!) Once you have that done, heat your small frying pan over medium heat and throw in a pad of butter (roughly 1/2 tbsp) once it’s warmed up. Give it a few minutes so it gets up to temp. If you put the batter in when it’s too cold, it’s not going to turn out as well.

Pour in enough batter to get about a 6 inch crepe (I got a total of 10 crepes out of my batch, but depending how big you make them, that amount can vary). You’ll give it a few minutes to cook, roughly 3-4. Carefully flip and cook 2 more min. You don’t want to overcook as these will dry out and then be more difficult to roll up.

While those were cooking, I mixed up the filling. Mix the 1/3 cup sweetener and 1 tbsp of cinnamon in a bowl, then add about half of that to the softened butter to make up the spread for the crepes.

Make sure to let the crepe cool before you put the filling in! Remember, it’s butter, so what happens when you put butter on a hot pancake/piece of toast, etc – it melts right in! Well, same thing will happen here! I threw mine in the fridge or freezer to help cool them quicker – frankly these smelled amazing, it was hard not to eat them as they finished!!

Continue frying the batter until you have all your crepes and they are cooled. Then spread about a tbsp of the filling mixture on each crepe, more or less depending on how many crepes you got out of your batch. Then roll them up and put them on a plate until they are all done. Take the remaining cinnamon sweetener mixture and sprinkle over the top. Now, try not to eat the whole platter!

Full disclosure – the first night, I ate them just like that. The second time I made them, I was told I HAVE to try them with syrup. I’m thinking, ‘yeah right, how much better can they be?’. But I did anyways. And then I vowed to never have them without it again. It is not ‘needed’ for this recipe, but so highly recommended!! Get yourself some Walden Farms pancake syrup. You won’t regret it.

And now the BEST part. Seriously, you ready?!

These are only 1 net carb each. Yep, 1!

So now that you know that, seriously try not to eat the whole plate! I dare you.
Crepes with syrup.jpg

You can easily change these up.

  • Add some extract instead of the cinnamon to the batter and/or the butter.
  • Use a cream cheese filling instead of the butter.
  • Add baking powder to the mix to make the crepes fluffier and more ‘pancake’ like. The options are really endless. Comment below if you make these and how they turn out!

PRINTABLE RECIPE

Keto Snickerdoodle Crepes

Prep Time:  5 min
Cook Time: 30 min
Servings: 10
Net carbs per serving: 1

Crepe:
6 eggs
5 oz cream cheese
1 tsp cinnamon
1 tbsp granulated sweetener

Filling:
1 stick (8 tbsp) softened butter
1/3 cup granulated sweetener
1 tbsp cinnamon

Put your eggs, cream cheese, 1 tsp cinnamon, and 1 tbsp granulated sweetener in your blender. Once you have that done, heat your small frying pan over medium heat and throw in a pad of butter (roughly 1/2 tbsp) once it’s warmed up. Give it a few minutes so it gets up to temp. If you put the batter in when it’s too cold, it’s not going to turn out as well.

Pour in enough batter to get about a 6 inch crepe (I got a total of 10 crepes out of my batch, but depending how big you make them, that amount can vary). You’ll give it a few minutes to cook, roughly 3-4. Carefully flip and cook 2 more min. You don’t want to overcook as these will dry out and then be more difficult to roll up.

While those were cooking, I mixed up the filling. Mix the 1/3 cup sweetener and 1 tbsp of cinnamon in a bowl, then add about half of that to the softened butter to make up the spread for the crepes.

Make sure to let the crepe cool before you put the filling in! Remember, it’s butter, so what happens when you put butter on a hot pancake/piece of toast, etc – it melts right in! Well, same thing will happen here! I threw mine in the fridge or freezer to help cool them quicker – frankly these smelled amazing, it was hard not to eat them as they finished!!

Continue frying the batter until you have all your crepes and they are cooled. Then spread about a tbsp of the filling mixture on each crepe, more or less depending on how many crepes you got out of your batch. Then roll them up and put them on a plate until they are all done. Take the remaining cinnamon sweetener mixture and sprinkle over the top. Now, try not to eat the whole platter!

Snickerdoodle crepes nutrition.jpg

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Sour Cream & Chive Crackers

There are so many Keto friendly dips out there, but WHAT do you dip in them? Regular crackers and chips are super high in carb. There are a couple options you can find online, but the ones I’ve had so far are NOT very good. So I decided to make my own.

The ones I made for myself I used sour cream and chive, but my husband doesn’t like chives/onions, so I made plain sour cream crackers for him. The plain sour cream ones are perfect to use to dip!

This cracker dough is pretty similar to fat head dough (which is super versatile and a staple of every Keto dieter!).

Here’s your ingredient list and recommended items for this recipe:

PRINTABLE RECIPE

Sour Cream & Chive Keto Crackers

Prep Time: 40 min (including refrigeration time)
Cook Time: 15 min
Servings: 12
Net carbs per serving: 2

1 3/4 c mozzarella cheese, shredded
2 tbsp sour cream
1 egg
1/4 c almond flour
1/4 c coconut flour
2 tbsp chives
2 tbsp butter, melted
1/8 tsp salt

Start by putting the cheese in a microwave safe bowl and heating for 30 second at a time, stirring after each 30 seconds until cheese is melted. Add in sour cream and stir until well mixed. Once mixed, add in remaining ingredients. Stir or use your hands until well combined. Place in the refrigerator for 30 minutes or longer until chilled. This step is very important or the crackers will not roll out/cut easily!!

Preheat oven to 300 degrees. Once your dough has chilled, take a chunk of it (I did 1/4 at a time and left the rest in the fridge so it doesn’t soften) and roll it between two pieces of parchment paper. Roll to about 1/8 or 1/4 inch thick. Use your mini cookie/cheese cutters or a knife and cut out small crackers. Place the silicone mat on the cookie sheet and then place the crackers on the mat. You can put these pretty close together, they do not puff out/spread much at all. You can brush with melted butter and sprinkle with salt if desired. I did not do this part and they came out great!

Bake for 12-15 minutes or until browned. Remove and cool. Store in airtight container. You may have to adjust your cooking times depending on your oven. Play around with what works best for you, some ovens run hot. You want these to dry out and cook. If you cook too high, you’ll end up with it dark around the edges and soft in the middle.

 

Keto Sour Cream & Chive crackers Nutrition

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Meatloaf Cups

Winter time is full of comfort food (like my instant pot Keto chili) and another of our favorite comfort foods I have recently Keto-fied, is my meatloaf recipe. Luckily, my original recipe only needed some sight modifications to become Keto friendly.

You don’t need much for this simple recipe either. One thing I did do differently this time, is use my KitchenAid Mixer to mix everything instead of using by hand. Either method is fine, but this just kept my hands a little cleaner!

So here’s what you need:

This recipe really can’t get much easier to put together.

Preheat your oven to 350 degrees. While that is heading up, place all ingredients in KitchenAid Mixer or a large mixing bowl and mix until all ingredients are incorporated.

Spray wells of the 12 cup muffin tin with a non-stick spray or brush with oil. To fill the wells, I use a cookie scoop and put two scoop fulls in each well, pressing in. I got 18 out these. Depending how full you fill them, you may get 1-2 more/less.

Place in preheated oven and cook for 25-30 min, or until no longer pink in the middle.

I topped mine with a little more No Sugar Added Ketchup.

PRINTABLE RECIPE

 

Keto Meatloaf Muffins

Prep Time: 5 min
Cook Time: 30 min
Servings: 9 (2 meatloaf muffins per serving)
Net carbs per serving: 1

Preheat your oven to 350 degrees. While that is heading up, place all ingredients in KitchenAid Mixer or a large mixing bowl and mix until all ingredients are incorporated.

Spray wells of the 12 cup muffin tin with a non-stick spray or brush with oil. To fill the wells, I use a cookie scoop and put two scoop fulls in each well, pressing in. I got 18 out these. Depending how full you fill them, you may get 1-2 more/less.

Place in preheated oven and cook for 25-30 min, or until no longer pink in the middle.

Nutrition meatloaf cups

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Chicken Cauliflower Fried Rice

Chinese food is probably one of my favorites and fried rice was a staple of my diet before. I don’t think I ever went out for Chinese or ordered and DIDN’T get fried rice. But as you may already know, rice is VERY high in carbs – roughly 45 carbs per cup.  As someone who typically eats 20 carbs or less per day, that would be a huge no-no. Cauliflower rice is an excellent substitute and runs about 5 carbs per cup.

Since I couldn’t just order cauliflower fried rice from the local restaurant, I had to make my own. This recipe is SO simple and a total of 9 ingredients. If you don’t have one, you’ll need a large skillet.

Ingredient List:

  • 2 bags frozen Birds Eye Riced Cauliflower
  • Sesame oil
  • boneless skinless chicken thighs and/or breasts
  • chopped broccoli (fresh or frozen)
  • minced garlic
  • egg
  • soy sauce
  • carrot sticks

Start by preheating the large skillet over medium heat. Use about a tbsp of your choice oil (recommend avocado oil or EVOO). While that is heating up, preheat your oven to 350. You’re going to bake your chicken until it is done (roughly 30 minutes).

Once your skillet is heated, dump in the frozen riced cauliflower with the garlic. If you are using frozen broccoli, add that in now. Continue cooking until veggies begin to get tender about 8-10 minutes, then add the carrots. Continue cooking another 5 minutes, until carrots soften. I turned up the heat and cooked until it started browning a little.

While this is cooking, I put my cooled chicken in a food processor and pulsed to get nice small pieces to mix in with the rice. Once shredded, add the chicken in with the rice.

Ground chicken for rice

Mix together. Push rice mixture to the outside of the pan. In a small bowl, beat an egg. Put a little oil or use cooking spray in the center of the pan, then add the egg and cook til scrambled. Once cooked, mix together. Add in the sesame oil and soy sauce, salt and pepper to taste.

That’s it! You’ve now made Keto chicken cauliflower fried rice!

Bowl keto fried rice

PRINTABLE RECIPE

Keto Chicken Fried Rice

Prep Time: 5 min
Cook Time: 35 min
Servings: 6
Net carbs per serving: 3

2 bags Birds Eye riced cauliflower
1 boneless skinless chicken thigh, 1 boneless skinless chicken breast (or any combination of 2)
3/4 c chopped broccoli (fresh or frozen)
2 tsp minced garlic
1/3 c shredded carrots
1 egg
1 tbsp soy sauce
1 tbsp sesame oil

Start by preheating the large skillet over medium heat. Use about a tbsp of your choice oil (recommend avocado oil or EVOO). While that is heating up, preheat your oven to 350. You’re going to bake your chicken until it is done (roughly 30 minutes).

Once your skillet is heated, dump in the frozen riced cauliflower with the garlic. If you are using frozen broccoli, add that in now. Continue cooking until veggies begin to get tender about 8-10 minutes, then add the carrots. Continue cooking another 5 minutes, until carrots soften. I turned up the heat and cooked until it started browning a little.

While this is cooking, I put my cooled chicken in a food processor and pulsed to get nice small pieces to mix in with the rice. Once shredded, add the chicken in with the rice. Mix together. Push rice mixture to the outside of the pan. In a small bowl, beat an egg. Put a little oil or use cooking spray in the center of the pan, then add the egg and cook til scrambled. Once cooked, mix together. Add in the sesame oil and soy sauce, salt and pepper to taste.

Nutrition for fried rice

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Cheesy Garlic Rolls

Sometimes it’s nice to have a good ‘bread’ side, especially a garlic-y one. Well, when you are on a Keto or low carb diet, that isn’t an option so what can you do? Well, by modifying a basic fat head dough recipe, you can make just about any ‘bread’ product. These turned out so good too – even my kids were fooled by these and thought it was garlic bread!

I made lots of other goodies for this meal including a pork roast with homemade gravy, cauliflower rice risotto, cheesy green beans, and mashed radishes. And I’ll have those recipes up soon 🙂

For these garlic rolls, here’s what you need:

These are pretty much basic staples in a Keto diet, but if you aren’t sure where to get them, just click the hyperlink and it’ll take you to a place you can purchase them.

PRINTABLE RECIPE

Keto Cheesy Garlic Rolls

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 12
Net carbs: 2 per roll

2 1/2 cups mozzarella cheese
3 tbsp cream cheese
1 egg
1/4 cup almond flour
1/4 cup coconut flour
1 tsp baking powder
1/2 tsp xanthan gum
1/8 cup butter
4 cloves garlic
1 tbsp parsley
1 tsp garlic powder

Start by preheating your oven to 400 degrees.

Put 2 cups of the mozzarella and the cream cheese in a microwave safe bowl and heat for 30 seconds at a time, stirring, until melted and well combined. Add in both flours, baking powder, xanthan gum, garlic powder, and egg. Mix well.

In a small microwave safe bowl, melt the butter and then add in the minced garlic and parsley. Using this mixture, brush the bottom and sides of the muffin tins. Divide the dough into 36 small balls. I divided the batch into 6 balls, and then each of those into 6.

Put 3 of the balls into each of the muffin tin and gently press together. Brush with the remaining butter. Bake for 10-12 minutes until puffed and browned. Remove and sprinkle with remaining mozzarella cheese. Place back in oven for 3-5 minutes until cheese is melted. Cool and enjoy!

Keto Cheesy Garlic Rolls

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Air Fryer Keto Chicken Tenders

One of my favorite appliances is my air fryer. You can use it to make just about anything. Some people think it’s just to reheat food, but did you know you can actually cook RAW meat in it? Worried it’ll dry out? Don’t be! You’ll get some of the juiciest meat cooked in the air fryer!

You don’t need to have a ton of ingredients to make some amazingly flavorful tenders either. I like to buy the chicken already cut into tenders, but you can easily cut up boneless skinless chicken breasts or thighs if you’d like.

For your coating, you’ll need flaxseed meal, paprika, almond flour, garlic powder, pepper, and eggs. Super simple – seriously, my 6 year old could make these.

Beat your eggs in one bowl and mix the dry ingredients together in another. Dunk chicken in the eggs and then coat in the dry mix. Lay out in a single layer in the air fryer. You may need to do two batches for these depending on how big of an air fryer you have.

Cook on the chicken setting for 12-15 minutes or until cooked thoroughly and no longer pink. That. Is. It. There’s no excuse for not being able to eat Keto when food is this easy to make.  And these taste SO good. You’d never know they’re Keto. If you don’t like the spices, swap them out for something else. Make it your own! This makes 4 generous servings at only 3 net carbs per serving!!

Chicken tenders done

PRINTABLE RECIPE

Keto Air Fried Chicken Tenders

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 4 servings
Net carbs per serving: 3

2 tbsp flaxseed meal
1 tsp Paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 tsp onion powder
1 cup almond flour
2 eggs
1.5 lbs boneless skinless chicken tenders

Mix dry ingredients in a bowl. Beat eggs in another bowl. Dip chicken in eggs, then dredge in the dry ingredients. Place in a single layer in the air fryer and cook on chicken setting for 12-15 minutes or until no longer pink. You may need to work in batches depending on how many you have. Eat and enjoy!

Air Fried Chicken Tenders Nutrition

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Low Carb Broccoli Cauliflower Salad

Sometimes when you start a new diet (such as Keto) you’ll find that there’s stuff you’ve been eating already that fits into your new diet perfectly! Just because you change your habits, doesn’t mean you necessarily need to give up EVERYTHING. This salad recipe is actually my husbands grandmothers. She makes it almost every family gathering and I always look forward to it, especially now that I’m Keto and this is one of the few things I KNOW I’ll be able to eat at the get-togethers.

If you’ve been following my blog, you also know I love things that are SIMPLE and QUICK. This recipe fits the bill for that too! All you need is cauliflower, broccoli, mayo, sour cream, and dry ranch dressing mix. 5 ingredients. See? Simple!

All you have to do is cut up the broccoli and cauliflower into bit size pieces and put in a large container. Mix the sour cream, mayo, and dressing mix. Then mix the cut veggies and dressing together until well mix and all veggies are coated. Chill until ready to it.

That’s it – seriously. And it’s SO good! My daughter who is a ranch-a-holic, absolutely loves this too. She always steals the veggies as I’m cutting them. You could easily throw in some seeds, chopped crispy bacon, maybe even some olives! Possibilities are endless.

You can easily throw this together in less than 10 minutes, but it’s best if you mix the dressing first and let it chill for a couple hours.

PRINTABLE RECIPE

 

Low Carb Broccoli Cauliflower Salad

1 medium head cauliflower, cut into bite size pieces
2 bunches broccoli, cut into bite size pieces
1 cup mayo
1 cup sour cream
1 packet ranch dressing mix

Mix mayo, sour cream, and ranch dressing mix until well blended. Place in refrigerator for about 2 hours to chill. Remove from refrigerator, pour over veggies, and stir until well mixed and all veggies are coated. Serve.

Broc Caul Salad Nutrition

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Magic Cookie Bars

Who doesn’t love cookies?! I think pretty much everyone does – and just because you are on a Keto diet, doesn’t mean you can’t have them! By using the right ingredients, you can have a sweet, low carb treat!

I made these bars 1/2 and 1/2 – half how I like it, and half how my husband likes it! You can really put anything you want on these, just make sure you adjust the nutrition information.  They are basically three layers to these bars; the crust, the toppings, and the YUMMY caramel. Here are all the ingredients you need to make these delicious bars:
Cookie bar ingredients
(Don’t mind my container for my almond flour – it’s not really ice cream!!)

For the crust, all you need is some almond flour, powdered sweetener (I use the Lakanto powdered sweetener which is made with monkfruit), vanilla extract, egg, and butter. Mix it all together and press into an 8 inch cast iron skillet. I didn’t have an 8 inch on hand, so I used my 10 inch. You’ll bake it at 325 degrees for about 15-20 minutes, just until it starts browning around the edges.

While it’s baking, you can get working on your caramel sauce. You’re going to put heavy cream, butter, Golden Lakanto, and vanilla extract. You’ll heat it up and boil over medium high heat (keep stirring so it doesn’t scorch!) and boil for about 10 minutes. It will get a darker golden color and start to thicken. Don’t cook too longer though, or it’ll get hard when you cool it. You don’t want to chip a tooth!!!

When your caramel sauce is done, set it aside to cool and thicken a little. Then take your crust and put whatever toppings you want on it. For my husband, it was JUST Lily’s Chocolate Chips (and LOTS of them!). I used Lily’s Chocolate Chips, coconut, and some chopped pecans.
Toppings on cookie

Then pour your caramel over it and put it back in the oven for about 5 minutes. Remove and cool.

I cooled it on the stove until it was cool enough to handle, then put it in the fridge til it was completed cooled off. We sliced into 6-8 servings, depending on how big you want them. If you just want a small treat, you can easily make 10-12 or so. They were super good and definitely hit the sweet spot!
Finished cookie bar

PRINTABLE RECIPE

Keto Magic Cookie Bars

Crust:

Caramel Topping:

  • 1/2 cup heavy cream
  • 1/2 cup butter
  • 1/2 cup Golden Lakanto
  • 1 tsp vanilla extract

Toppings:

  • 1/2 bag 9 oz Lily’s Chocolate Chips
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup chopped pecans
  • Whatever other toppings you might like!

Preheat oven to 325 degrees F.  Mix the almond flour, powdered sweetener (I use the Lakanto powdered sweetener which is made with monkfruit), vanilla extract, egg, and butter. Stir until well mixed and press into an 8 inch cast iron skillet. You’ll bake for about 15-20 minutes, just until it starts browning around the edges.

While it’s baking, you can get working on your caramel sauce. You’re going to put heavy cream, butter, Golden Lakanto, and vanilla extract. You’ll heat it up and boil over medium high heat (keep stirring so it doesn’t scorch!) and boil for about 10 minutes. It will get a darker golden color and start to thicken. Don’t cook too longer though, or it’ll get hard when you cool it.

When your caramel sauce is done, set it aside to cool and thicken a little. Then take your crust and put whatever toppings you want on it. Then pour your caramel over it and put it back in the oven for about 5 minutes. Remove and cool.

I cooled it on the stove until it was cool enough to handle, then put it in the fridge til it was completed cooled off. Cut and serve!

Keto Cookie Bars Nutrition

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Zucchini Au Gratin Casserole

When the only side dishes you’ve really eaten on a regular basis involve potatoes or pasta and you then switch to Keto or low carb, it can be hard to figure out what sides you CAN eat. Since my husband is a non-veggie eater, I just make sure I make plenty of the main course for him since he is more carnivore Keto. I, on the other hand, LOVE veggies – BUT I get tired of eating steamed broccoli or cauliflower all the time. I mean, who wouldn’t?? It becomes so monotonous.

So what else can you make? Well – PLENTY! There are a million and one things you can make. You just have to learn what your Keto friendly options are and figure out different ways to make them – and there are a LOT!

Zucchini is one of the most versatile vegetables in my opinion and when you add cheese – well, ’nuff said!

I love simple recipes and I love casseroles – which leads me to this Keto Zucchini Au Gratin casserole. You are basically layering veggies and cheese and pouring a creamy sauce over it. The result is cheesy deliciousness! I love all the yummy browned cheese on the top
Zucchini au gratin done

Part of the simplicity of this dish is that there aren’t very many ingredients to it. They include:

  • zucchini
  • onion
  • pepper jack cheese
  • butter
  • garlic powder
  • whipping cream
  • xanthan gum
  • salt and pepper if desired

That’s it!!

It’s just as easy to throw together too. The most time consuming part is cutting the vegetables. You can put the whole dish together in about 5 minutes.

Start by slicing your zucchini and the onion (and shred your cheese if you didn’t get pre-shredded). I like to use a Mandoline Slicer, this way I get nice and even cuts. Once you’ve got that done, you’re going to take a 8″ casserole dish and start layering. You’re going to make 3 layers, so divide the zucchini, onion, and cheese into thirds. Start the layering with the zucchini, the onion, and the cheese. No need to be fancy with it, you’re just going to scoop it out and eat it when it’s done anyways!

Finish all three layers and then in a separate dish, whisk together the butter, whipping cream, garlic powder, and xanthan gum. Pour it over the veggies. Your prep is DONE!!

See, I don’t think you can get much easier than that! All that’s left to do is bake it!

Bake at 375 for about 40-45 minutes or until it’s nice and brown on the top, like this deliciousness ↓↓↓Zucchini au gratin done

PRINTABLE RECIPE

 

Keto Zucchini Au Gratin Casserole

Prep time: 5 minutes
Cook Time: 40 minutes
Servings: 9
Net Carbs Per Serving: 2

4 cups sliced raw zucchini
1/2 onion, sliced thin
1 1/2 cups shredded pepper jack cheese
2 tbsp butter
1/2 tsp garlic powder
1/2 cup heavy whipping cream
1/4 tsp xanthan gum

Preheat your oven to 375 degrees F.

Start by slicing your zucchini and the onion (and shred your cheese if you didn’t get pre-shredded). I like to use a Mandoline Slicer, this way I get nice and even cuts. Once you’ve got that done, you’re going to take a 8″ casserole dish and start layering. You’re going to make 3 layers, so divide the zucchini, onion, and cheese into thirds. Start the layering with the zucchini, the onion, and the cheese. No need to be fancy with it, you’re just going to scoop it out and eat it when it’s done anyways!

Finish all three layers and then in a separate dish, whisk together the butter, whipping cream, garlic powder, and xanthan gum. Pour it over the veggies.

Bake for about 40-45 minutes or until it’s nice and brown on the top.

 

zucchini nutrition

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!