Keto-friendly Chicken Crust Pizza

 Ingredients:

• 200g of shredded chicken breast (I used and drained one can of Kirkland canned chicken chunks)

• 100g softened cream cheese

• 2 tbps sour cream

• 1 egg

• shredded cheddar and mozzarella

• rosemary

Procedure:

1. Mix shredded chicken, cream cheese, sour cream, egg, and rosemary in a bowl

2. Spray oil onto the baking sheet and spread the chicken mix

3. Airfry/bake for 10mins @ 200C

4. Pull out and top with shredded cheese and rosemary. Airfry for another 5 mins at 190C or until the cheese melts.

Best served with hot sauce. Marinara is a great alternative base sauce too!

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Keto Spinach Shakshuka

Total carbs: 8

NET carbs per serving: 4

Ingredients:

-Olive oil - 1 Tbsp + more for drizzling

-1/2 Onion, sliced

-1/4 red chilli, deseeded and finely chopped

-2 cloves garlic, finely chopped

-1/8 tsp ground coriander

-1/8 tsp ground cinnamon

-1/4 tsp, salt

-150g baby spinach

-1 Tbsp lemon juice

-2 Eggs

-Freshly ground pepper

-1/8 tsp dried oregano

Cooking Instructions:

1. Heat olive oil in a frying pan over medium heat. Add onion and chilli and cook, stirring occasionally, for 3-5 minutes, until onion is soft and translucent.

2. Add garlic, coriander , cinnamon and salt and cook, stirring, for 1 minute until fragrant.

3. Add spinach and lemon juice. Reduce heat to low, cover and cook for 5 minutes, until spinach is soft. Spread spinach evenly over base of the pan.

4. Break the eggs into the pan. Increase heat to medium , cover and cook for 4-5 minutes until the whites are set and the yolks are cooked but runny. Remove the pan from the heat. Drizzle with olive oil and sprinkle with pepper and oregano .

Serve hot, directly from the pan.

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Keto Crustless Quiche

 Macros for the entire quiche: 759 cal, 5g carbs, 61g protein, 55g fat

Ingredients:

• 3 large eggs

• 90 grams short rind bacon (I think it is called canadian bacon in America)

• 100 grams spinach

• 30 grams diced brown onion

• 30 grams heavy cream

• 80 grams shredded mozzarella cheese

• salt & pepper to taste

Directions:

1. Preheat oven to 180 celsius (356 F) and line baking tin with baking paper

2. Cook bacon and chop into small pieces once removed from the pan

3. Add onion into the pan and once translucent turn off heat

4. Add chopped spinach into pan and stir until wilted

5. Crack 3 eggs into a bowl and beat with a fork

6. Add cream, salt and pepper to beaten egg

7. Add bacon, onion and spinach to egg mixture and pour into parchment lined dish

8. Top with half of your shredded cheese and place into oven for 12 minutes

9. Add remainder of cheese and turn oven to broil for 5 minutes to brown the top

10. Slice and enjoy!

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Keto Cauliflower Thin Crust Pizza with Bolognese Sauce Topping

The lighter pizza base with cauliflower works as an alternative to flour in this on-trend low carb, keto recipe. The Bolognese sauce on top of cauliflower crust gives a deep flavour which you can then personalise with your own various toppings.

Total Servings ; 3

Carbs total: 48 g

Carbs per serving: 16 g

Ingredients

For Base:

• cauliflower - 1/2 , broken into florets

• Almond meal- 100g

• egg 2- beaten

• Salt -1 tsp (to taste)

• Pepper - 1/2 tsp

• Mixed herbs/Italian herbs - 1/2 tsp

For Bolognese pizza sauce:

• Onion - 1 , chopped

• garlic -1clove , finely chopped

• ground beef (20% fat) - 200g

• Tomato Passata - 250 g

• olive oil 1 Tbsp

• Salt - 1/2 tsp

• Pepper (white) - 1/2 tsp

• Red chilli flakes - 1/2 tsp

• Oregano - 1/4 tsp

For topping:

• Parmesan cheese, 60g

• Mozzarella cheese, 80g

• Baby spinach - 3-4 leaves chopped

• Basil, finely chopped (as per garnishing)

• Parmesan cheese, 60g

• Mozzarella cheese, 80g

• Baby spinach - 3-4 leaves chopped

• Basil, finely chopped (as per garnishing)

Method

1. Boil the cauliflower for 4 minutes in boiling water, then drain well. Once cooled, pat with a kitchen towel to dry completely, and transfer to a food processor. blend until it looks like couscous.

2. Add cauliflower paste in bowl, tip in almond meal and stir in 2 eggs well beaten and season with pepper and mixed herbs. Mix until it comes together.

3. Spread crust mixture onto a lined baking sheet cut to the size of pizza tray, grease with oil and press into a pizza base shape using a spatula.

4. Let the base sit for 15 minutes In the meanwhile, add 1Tbsp olive oil in pan/wok. Sauté the garlic for 1 minute and add ground beef, fry for sometime until beef turns brown then add chopped onion. After frying onion for couple of minutes, add salt, pepper, chilli flakes, oregano and tomato passata. Simmer for 15-20 minutes.

5. Put the cauliflower base pizza tray in preheated oven. Bake at 180-200 C for 15 minutes until it is golden and feels firm.. (Please adjust the timing according to your oven, the golden colour is a good indication).

6. Return to Bolognese sauce, it should be thick and spreadable. Spread the Bolognese sauce over the base then top with parmesan and mozzarella.

7. Put back in the oven for 10 minutes at 180-200 C until the cheese has turned golden. Garnish with baby spinach and basil. Serve and enjoy!

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Keto Bourbon Brown Sweet Pork

INGREDIENTS

5–6 lb Pork Shoulder or Pork Butt

INJECTING LIQUID

1/2 cup Bourbon

1/2 cup Sukrin Gold Brown Sugar Alternative

FOR THE RUB

1/4 cup salt

1/4 cup pepper

1/4 cup Sukrin brown sugar alternative

1 tbsp granulated garlic

1 tbsp onion powder

1 tbsp chili powder

1 tbsp paprika

1 tbsp seasoned salt

TOOLS

Traeger smoker or any smoker Wood

meat injector

Meat ThermometerKett

INSTRUCTIONS

Dry pork off with paper towels. In a glass mixing cup, combine the bourbon and brown sugar. Place meat on a cutting board and slowly fill up the meat injector syringe with bourbon mixture. Evenly distribute liquid through the pork. Use remaining sugar bourbon slush as a rub. Combine all rub ingredients together and rub the pork down liberally. Wrap the pork tightly in a plastic bag and refrigerate, overnight or for up to 3 days. (at least 8 hours). Set up smoker using wood. Take the pork out at least an hour before cooking so the meat can get to room temperature. Smoke at 250 for 6 hours, or until fork-tender. 

NUTRITION

Serving Size: 1

Calories: 169

Fat: 10g

Carbohydrates: 6g

Fiber: 5g

Protein: 10g

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Ketogenic Garlic and Rosemary Beef Shanks

 

Ingredients:

• 300 grams Beef Shank

• 3 cloves Garlic, crushed

• 2 sprigs Rosemary

• 1 tbsp Red Wine Vinegar

• 3 cups Beef Stock

• 1 tbsp Olive Oil

• Salt and Pepper, to taste

Procedure:

1. Season beef shanks with salt and pepper on both sides.

2. Heat olive oil in a braising pan. Sear beef shanks until brown on both sides. Set aside.

3. Add garlic into the same pan and stir over low heat until lightly caramelized.

4. Add red wine vinegar, stock, and rosemary.

5. Return beef shanks into the pot and bring to a boil.

6. Cover and simmer for about 2 hours or until beef is fork-tender, adding more water as needed.

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Keto Broccoli Beef Stir Fry

Quick and Easy for Weekday Dinner

If you can buy beef already sliced, even better.Coconut Aminos are great for replacing soy sauce. It’s slightly sweeter, less salty and more importantly no coconut flavor at all.

If you want to use cheaper cuts of beef, you will need to cook the beef differently to achieve soft and non chewy texture.

I usually add more veggies, to experiment. Mushrooms work well. Bell Peppers or chili peppers are really tasty. I added some cabbage, it’s good but kids really don’t like it. Snap peas and carrots can be added too but minimally.

INGREDIENTS

1 lb Flank Steak

1 tbs Coconut Aminos

2 tbs Lime Juice

1 tsp Ginger Powder

1 tsp Granulated Garlic

1 lb Broccoli Florets

1/4 Cup Avocado Oil or Olive Oil

3 tbs Coconut Aminos

2-3 Cloves of Garlic or 1 tbs granulated garlic

1 tbs Paprika or Chili Pepper Salt and Pepper

1 tsp Xanthan Gum, Optional

DIRECTIONS

Slice the steak into thin strips and season with salt and pepper

Add aminos, lime juice, granulated garlic and ginger and toss with the beef in a bowl

Let it marinate 30 minutes

Heat oil in a large skillet or wok and cook the beef on medium high about 5 minutes, remove to a clean plate

Add broccoli florets and sliced garlic into the skillet, reduce heat to medium cook until florets are tender, about 5 minutes

Sprinkle paprika and xanthan gum over the if using, add 3 tbs coconut aminos

Add beef back into skillet and give it a few more stir and cook another 5 minutes

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Keto Tequila Lime Chicken Thighs

Chicken marinated in tequila, garlic, and lime; um, yes, please!! 

INGREDIENTS

4 lbs Chicken Thighs

1 cup Cilantro

3 limes, juiced

4 garlic cloves

1/4 cup Olive Oil

3/4 cup Tequila

S&P

INSTRUCTIONS Combine cilantro, lime juice, garlic, olive oil, and tequila in a food processor. Process until it resembles a sauce. Meanwhile, season the chicken thighs with salt and pepper and place them into a zip lock bag. Pour marinade into the ziplock bag with the chicken and marinade for at least 1 hour, overnight if you can. Grill until the chicken has reached an internal temperature of 165°F. 

NUTRITION

Serving Size: 1

Calories: 204

Fat: 9g

Carbohydrates: 3g

Fiber: 1g

Protein: 14g

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Keto Spinach and cheese stuffed chicken

 Ingredients

• 4 chicken breasts

• 1 tablespoon olive oil or avocado oil

• 1 tesapoon paprika

• 1 teaspoon salt, divided

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• 4 ounces cream cheese, softened

• ¼ cup grated Parmesan

• 2 tablespoons mayonnaise

• 1 ½ cups chopped fresh spinach

• 1 teaspoon garlic, minced

• ½ teaspoon red pepper flakes

Instructions

1. Preheat oven to 375 degrees.

2. Place the chicken breasts on a cutting board and drizzle with oil.

3. Add the paprika, 1/2 teaspoon salt, garlic powder, and onion powder to a small bowl and stir to combine. Sprinkle evenly over both sides of the chicken. 

4. Use a sharp knife to cut a pocket into the side of each chicken breast. Set chicken aside.

5. Add cream cheese, Parmesan, mayonnaise, spinach, garlic, red pepper and remaining ½ teaspoon of salt to a small mixing bowl and stir well to combine.

6. Spoon the spinach mixture into each chicken breast evenly.

7. Place the chicken breasts in a 9x13 baking dish. Bake, uncovered, for 25-30 minutes or until chicken is cooked through.

Macros

Calories: 400

Net carbs: 2.6g

Fat: 22.8g

Protein: 44.3g

Side dish is just sautéed veggies. Start the mushrooms first with butter and soya sauce, cook on low for about 15 mins. Then added the green beans and spinach for the last five mins, and seasoned with salt, pepper, and garlic powder.

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Keto BBQ Bourbon Smoked Wings

Take wing night to a different level of flavor with these guilt-free BBQ Bourbon Smoked Wings.

INGREDIENTS

FOR THE WINGS:

4 lbs Chicken Wings

2 tbsp Paprika

4 tsp Salt

1 tbsp Chili Powder

1 tbsp Garlic Powder

1 tsp Mustard

FOR THE SAUCE:

2 tbsp Butter

1 cup Primal Kitchen BBQ Sauce

1/2 cup Lakanto Brown Sugar

1 tbsp Hot Sauce

2 tbsp Bourbon 

INSTRUCTIONS

Preheat smoker or oven to 275 degrees. Mix paprika, salt, chili powder, garlic powder, onion powder, and mustard powder in a bowl. Sprinkle rub all over chicken wings and let them sit while the smoker is getting ready. Place wings on smoker and smoke for about 2 hours or until wings reach 165 degrees F. Meanwhile, make the sauce. Melt the butter in a saucepan over medium heat. Add in the bbq sauce, lakanto brown sugar, hot sauce & bourbon. Brush the sauce over the wings and smoke for an additional 10 minutes.

NUTRITION

Serving Size: 1

Calories: 545

Fat: 40g

Carbohydrates: 4g

Fiber: 1g

Protein: 42g

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Keto Chicken Saag

Chicken Saag is one of the most popular Indian recipes. I made it dairy-free for a clean keto-approved recipe!

INGREDIENTS

1/4 cup Ghee

1 tbsp Coriander seed

1 tbsp Cardamon Pods

1 large Onion

4 cups Spinach

3 Garlic clove

1 tbsp Ginger paste

1 tsp salt

2 lbs Chicken thighs

2 tsp chili powder

1/2 tsp turmeric

1 can of Coconut Cream

INSTRUCTIONS

Melt half of the ghee in a large skillet. Add coriander and cardamom pods. Toast. Add onion and cook until translucent. Add ginger and garlic. Add spinach and cook until wilted. Season with salt. Transfer mixture to a blender and blend until combined. Add back to the pan. Meanwhile, prep the chicken. Combine the rest of the ghee, chili powder, and turmeric in a medium bowl. Season with salt and pepper. Add chicken and toss well to combine. Add chicken to the Saag sauce and cook. Add in the coconut cream and simmer for 5 minutes. Season with salt and pepper and serve over cauliflower rice. 

NUTRITION

Serving Size: 1

Calories: 312

Fat: 22g

Carbohydrates: 4g

Fiber: 1g

Protein: 24g

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