keto recipes

Keto Chocolate Chip Cookies

Recipe:

INGREDIENTS

INSTRUCTIONS

  1. Preheat your oven to 180C (355 F). Zap the butter for 30 seconds to melt, but it shouldn’t be hot.
  2. Place the butter into a mixing bowl and beat with the natvia. Add the vanilla and egg, mix on low for another 15 seconds exactly.
  3. Add the almond flour, xanthan gum, baking powder and salt. Mix until well combined.
  4. Press the dough together and remove from the bowl. Combine the chocolate chips into the dough with your hands.
  5. Roll the dough to Make 12 balls and place on a baking tray. Bake for 10 mins.
  6. Let them cool, and serve. Keep in an airtight container.

Keto Chocolate chip cookies are a big favorite amongst the ketogenic community. Low carb cookies are a perfect recipe to make for any occasion, or on a Sunday when you’ve got plenty of time up your sleeve, even though they take only 20 minutes.

WATCH THE RECIPE VIDEO

I did this Keto Chocolate chip cookies recipe live on Facebook today, and every week I’ll be posting up new recipes live on Facebook. If you want to see them made live, I suggest you follow me over on facebook and you’ll get notified every time I go live!

Low carb cookies are actually very simple to translate from a normal recipe to a low carb recipe. Just substitute any flour added with either the same amount of almond flour or one quarter as much coconut flour. Substitute the sugar for something like Natvia or Erythritol and you will have a delicious keto converted recipe.

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These keto chocolate chip cookies are honestly drool-worthy. I didn’t even wait for them to cool down before I devoured 4 of them all in one go.

Sugar-free cookies are great for keto snacks or keto treats because they contain so much butter. Make sure you use a good quality butter like Kerrygold or anything else grass-fed (and organic if possible). Grass-fed butter contains up to 6 times more CLA which can help your body burn fat properly and cleanly.

Whether you want to call them almond meal cookies, almond flour cookies, low carb chocolate chip cookies or even keto cookies, it’s all the same!  They are all one of the same family, and much like the ketogenic community love to help each other out!

HOW TO MAKE KETO CHOCOLATE CHIP COOKIES

There are a few tips for making this recipe super perfect.  As shown below, make sure you mix all the dry ingredients separately before you add it to the butter mixture. This will help disburse the xanthan gum and baking powder throughout the low carb almond flour

If you don’t like melting the butter in the microwave, you can also do it in a saucepan. Once the butter begins to show signs of melting, take it off the heat as the heat of the pot will continue to melt the butter.

You want your cookies to melt in the oven. Your cookie batter should look like the photo below before you proceed. You want to roll them into balls before you put them on the baking sheet. If they don’t melt into cookie shapes, it either means that you’ve added too much flour, or you’ve not melted the butter as shown above.

 

I’ve started to really work for a good photo recently, instead of banging up any old photo straight out of the camera with the contrast boosted. Do you enjoy the look of these keto cookies? Comment below with any questions and I’ll answer them as soon as possible.

CAN I USE COCONUT FLOUR TO BAKE KETO CHOCOLATE CHIP COOKIES?

Yes, of course, you can use coconut flour, however, only use 1/4 of the amount compared to the almond flour, otherwise, your cookies will be dry and not very nice. (Only use 1/3 of a cup of coconut flour). Just in case you’re allergic to nuts and still, want keto chocolate chip cookies 😉

WHY DOES MYFITNESSPAL OR CRONOMETER SHOW MORE CARBS THAN THIS RECIPE INDICATES?

Some people might be freaking out because of the amount of “carbs” inside this recipe. The net carbs are indeed accurate on this recipe, and I’ll show you why those measurements seem inaccurate.

Net carbs are calculated by removing both fibre and sugar alcohols. Fibre and sugar alcohols have no effect on insulin, or blood glucose levels, so you will be totally okay to eat these cookies on the ketogenic diet. The total carbs for this recipe are 19g, the fibre is 2.7g, and the sugar alcohol content is 14g.

This means that 2.3g of net carbs is absolutely correct (if using Lilly’s sugar-free chocolate chips).

I hope this clears up some of the confusion for some people.


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EASY KETO CHOCOLATE CAKE

Everyone needs a healthy chocolate cake recipe which is easy, quick and needs minimal ingredients. As someone who enjoys eating cake a little too often for my own good, I know that using healthy, filling ingredients will make me feel a little less guilty, and part of my everyday diet!

This comes with two options- A flourless chocolate cake without eggs (the vegan and gluten-free one!) and a keto chocolate cake, made with coconut flour.

The eggless, vegan and gluten-free version is based around rolled oats (flourless!) and sweet potato, giving it the perfect texture. It is also lower in fat and high in fiber.

The keto and low carb version is made using coconut flour and is 100% sugar free, but you’d never tell. It is slightly more dense than the flourless version, but nothing some smooth, creamy frosting can’t help!

CourseDessert
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Servings16 Servings
Calories138 kcal

Ingredients

For the Flourless Version (Vegan, Gluten Free, Sugar Free)

For the Keto, Paleo, Low Carb option

For the chocolate frosting (Optional)

Instructions

  1. Preheat the oven to 350 degrees Fahrenheit/180 degrees Celcius. Line and grease an 8 x 8-inch square pan with parchment paper and set aside.

  2. In a high-speed blender or food processor, combine all your ingredients and blend until a thick batter remains. Ensure you regularly scrape down the sides to ensure all the ingredients are fully incorporated.

  3. Pour the batter in the lined pan and bake for 25-30 minutes, or until a skewer comes out the center. Allow cooling in the pan for 10 minutes, before transferring to a wire rack to cool completely.

  4. Once cool, make your frosting and refrigerate to firm up slightly. Once smooth and spreadable, pour over your cake and refrigerate. Cut into slices.

Recipe Notes

* If the batter is too thick, add an extra tablespoon or two of milk of choice. Unsweetened almond or coconut milk works best.

Flourless Paleo Vegan Chocolate Cake (Keto, Low Carb) can be kept refrigerated for up to 1 week, or freezer friendly for up to 2 months.

Nutrition Facts
Flourless Paleo Vegan Chocolate Cake (Keto, Low Carb)
Amount Per Serving (1 slice)
Calories 138Calories from Fat 99
% Daily Value*
Total Fat 11g17%
Total Carbohydrates 5g2%
Dietary Fiber 4g16%
Protein 5g10%
Vitamin A3%
Vitamin C3%
Calcium1%
Iron2%
* Percent Daily Values are based on a 2000 calorie diet.

Easy Keto Cheesecake brownies

It’s July!! I can’t even believe how fast the summer is flying by since school finished. Right now we are all about pool parties and easy food and treats to enjoy fun times with family and friends. What my kids love most is brownies. And I love cheesecake. So I married them and made these! The best of both Low Carb Recipes in my opinion, the ultimate Cheesecake Brownies!

Just because they are made without sugar or gluten or grains doesn’t mean we can eat them for breakfast!  Emphasizing this to my kids is always a challenge as an allergy friendly food blogger. Sometimes they think because my treats and snacks don’t have sugar they can splurge a little more and that’s just not the case. Snacks and treats have there place in a balanced life style for not only my kids, but myself. These easy cheesecake brownies will be completely satisfying so one is all you’ll need to feel content.

INGREDIENTS

CHEESECAKE LAYER

  • 227 g cream cheese softened

  • 50-70 g erythritol (I did 50)

  • 1 egg at room temperature

  • 1 teaspoon vanilla extract

BROWNIE LAYER

  • 130 g unsalted grass-fed butter

  • 140-210 g erythritol (I did 140, I can’t imagine them needing to be sweeter)

  • 80 g cocoa powder

  • 1/2 teaspoon kosher salt

  • 2 eggs at room temperature

  • 70 g almond flour

INSTRUCTIONS

  1. Position a rack in the lower third of your oven and preheat to 350°F/180°C. Line with parchment paper the bottom and sides of a 8×8-inch baking pan. Set aside.

  2. Make the cheesecake layer first. Add cream cheese and sweetener to a bowl and cream using an electric mixer (faster and easier) or whisk until creamy and smooth. Mix in the egg and vanilla extract until fully combined. Set aside.

  3. Add butter, sweetener, cocoa powder and salt to a medium heatproof bowl. Melt over a water bath whisking constantly (or use the microwave). You’ll want to heat it up until most of the sweetener has melted and the mixture is well incorporated. Remove from heat and allow the mixture to cool slightly.

  4. Add one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth, with all the sweetener dissolving into the mixture. Add the almond flour, whisking vigorously until fully blended (about a minute).

  5. Pour 2/3 of the mixture into prepared pan, followed by the cheesecake layer. Add the remaining brownie batter in 4 dollops (see pictures in post for reference), and swirl the two batters together using a knife. Bake for 15-25 minutes (we do 23), or until the center is just set and still jiggly. This really does vary (a lot!!) from oven to oven (think convection etc), so give them a check from minute 15 the first time around.

  6. Allow to cool completely on a rack. Lift brownies using the edges of the parchment paper and cut into desired size (we do 16!). To get extra clean edges, place in the freezer for 10 minutes prior to cutting. Store in the fridge for 3 days and freeze for up to 3 months (they freeze great!).

NUTRITION

150cal, <2 net carbs per 1/16th of the recipe.

Keto Cheesecake Recipe

Crust

1 cup almond flour
1/3 c butter
3 tbsp erythritol
1 tsp vanilla

  1. Pre heat oven to 325

  2. Combine melted butter with almond flour, erythritol and vanilla and press into bottom of storing form pan.

  3. Bake about 10 minutes a until lightly brown.


Cheesecake

4 8oz cream cheese
4 eggs
1 cup erythritol
1 tsp vanilla

  1. Cream creamcheese, vanilla and erythritol till smooth then add eggs one at a time blending throughly before adding next.

  2. Pour over crust.

  3. Bake 55 mins, turn oven off and crack the oven door open don’t touch cheese cake for 30 mins.

  4. Remove from oven and chill In fridge for 30-1 hour before serving.


I melted dark chocolate and coconut oil and drizzled it on top. Then I melted peanut butter and coconut oil and drizzled it also.

*This is my normal cheesecake batter recipe but without sugar. The crust recipe is one I found and i have tweaked it. The original recipe called for 2 cups almond flour, that is what I did for the one I made last night. But the crust is way to thick so i adjusted the amounts. Hope yall enjoy!!

Nutrition Facts:

Low Carb Lemon Cheesecake
Amount Per Serving
Calories 263Calories from Fat 224
% Daily Value*
Total Fat 24.9g38%
Saturated Fat 8.7g44%
Total Carbohydrates 5.8g2%
Dietary Fiber 1.5g6%
Sugars 2.5g
Protein 7g14%
* Percent Daily Values are based on a 2000 calorie diet.

KETO DIET PLAN

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

 

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

Keto creamy parmesan carbonara chicken (no egg)

Ingredients

For The Chicken:
  • 2 large boneless and skinless chicken breasts , halved horizontally to make 4 filets
  • 2 heaping tablespoons flour (all purpose or plain)
  • 3 tablespoons finely grated fresh Parmesan cheese
  • 1 teaspoon salt
  • Cracked pepper

For The Sauce:

  • 1 tablespoon olive oil
  • 2 teaspoons butter (or sub with oil)
  • 8- ounces | 250 grams bacon , trimmed of fat and cut into strips (I use shortcut bacon in Australia)
  • 1 small onion , chopped
  • 6 large cloves garlic , minced or finely chopped
  • 1-1/2 cups half and half (or use reduced fat cream or evaporated milk)*
  • 1/2 cup finely grated fresh Parmesan cheese
  • 1/2 teaspoon cornstarch (cornflour) mixed with 2 teaspoons of water

Instructions

  1. Season the chicken with salt and pepper. In a shallow bowl, combine the flour and parmesan cheese. Dredge seasoned chicken in the flour mixture; shake off excess and set aside.
  2. Heat the oil and butter in a large non stick pan or well-seasoned cast iron skillet over medium-high heat until butter has melted and pan is hot. Fry the chicken until golden on each side, cooked through and no longer pink (about 4-5 minutes per side, depending on the thickness of your chicken). Transfer onto a warm plate.
  3. Add the bacon strips to the pan and fry until crispy. Drain off some excess fat, keeping about 1 teaspoons worth in the pan. Add the onion and garlic and fry until onion is transparent (about 1 minute). Reduce heat to low heat, and add the half and half (or cream). Bring the sauce to a gentle simmer; season with a little salt and pepper to your taste. Add in the parmesan cheese, and allow the sauce to simmer until the parmesan cheese has melted slightly. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the centre of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately).
  4. Add the chicken back into the pan to serve.
  5. Serve with steamed vegetables (broccoli and/or cauliflower work best), over zucchini noodles, your favourite pasta, or rice.

Recipe Notes

*Half and Half is an American product blending equal parts whole milk and light cream. If you don’t have access to half and half, make your own with 3/4 cup full fat milk and 3/4 cup reduced fat cream. Substitute half and half with full fat cream, reduced fat cream, or evaporated milk.*

Dredging the chicken in flour is optional. For a LOW CARB version, dredge chicken in parmesan cheese before searing, leaving out the flour. Alternatively, coat with an almond flour/parmesan cheese mixture, using the same measurements in the recipe.
For a LOW CALORIE + LOW CARB version, sear the chicken without coating.

Nutrition Facts

Creamy Parmesan Carbonara Chicken
Amount Per Serving
Calories 473Calories from Fat 333
% Daily Value*
Total Fat 37g57%
Saturated Fat 14g70%
Cholesterol 101mg34%
Sodium 1314mg55%
Potassium 430mg12%
Total Carbohydrates 7g2%
Sugars 1g
Protein 26g52%
Vitamin A6.7%
Vitamin C5.3%
Calcium24.4%
Iron3.8%
* Percent Daily Values are based on a 2000 calorie diet.


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Cauliflower rice and broccoli casserole

INGREDIENTS

  • 2 pounds skinless boneless chicken breasts
  • 1 tablespoon olive oil
  • 2 10-ounce bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)
  • 1 16-ounce bag frozen broccoli cuts
  • 2 large eggs, whisked
  • 3 cups, shredded mozzarella cheese
  • 2 teaspoons coarse sea salt
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 tablespoons butter, melted
  • 1 cup shredded Italian blend cheese

INSTRUCTIONS

  • Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.
  • Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.
  • While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.
  • Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.
  • In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.
  • Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.
  • Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.

NOTES


Nutrition Facts
Broccoli Cauliflower Rice Chicken Casserole
Amount Per Serving (1 /8th of casserole)
Calories 375Calories from Fat 171
% Daily Value*
Total Fat 19g29%
Saturated Fat 9g45%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 142mg47%
Potassium 274mg8%
Total Carbohydrates 13g4%
Dietary Fiber 3g12%
Sugars 5g
Protein 38g76%
Vitamin A15%
Vitamin C104%
Calcium26%
Iron8%
* Percent Daily Values are based on a 2000 calorie diet.


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Keto Cauliflower Mac and Cheese

This baked keto cauliflower mac and cheese casserole is filled to the brim with cheesy goodness but without all the carbs.

  • Author: Corina Nielsen
  • Total Time: 30 minutes
  • Yield: 3 cups
  • Category: Sides
  • Cuisine: American

INGREDIENTS

  • 8 oz heavy cream
  • 4 oz sharp cheddar (shredded)
  • 4 oz fontina (shredded)
  • 2 oz cream cheese
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/4 teaspoon paprika
  • 1 large head of cauliflower

INSTRUCTIONS

  1. Preheat oven to 375 degrees and coat an 8×8 baking dish with butter or non stick spray.
  2. Cut cauliflower into small 1/2″ to 1″ pieces. Steam for 4-5 minutes until barely tender. Remove from heat and drain well. Pat dry with paper towels. Set aside.
  3. In a small pot, combine heavy cream, cheeses, cream cheese, salt, pepper, and paprika. Heat under medium fire until smooth. Stir well.
  4. Add cauliflower to cheese mixture and toss to coat.
  5. Pour into baking dish and bake for 25-30 minutes until the top is golden brown and bubbly.

NUTRITION

  • Serving Size: 1/2 cup
  • Calories: 393
  • Fat: 33g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Protein: 14g


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Keto Chicken Crust Pizza

INGREDIENTS

Ingredients for 4 servings

  • Crust
    • 1 1/4lb raw chicken breast
    • 1/2 cup grated parmesan
    • 1 teaspoon dried oregano
    • 1 teaspoon dried rosemary
    • 1 teaspoon sage
    • pinch of pepper
  • Topping
    • 3 tablespoons reduced calorie pizza sauce
    • 1/4 cup grated parmesan (optional but recommended)
    • 1/4 cup chopped basil
    • 1/2 cup reduced fat shredded mozzarella
    • 1/2 green bell pepper, chopped
  • Garnish
    • red pepper flakes
    • dried chives

STEPS:

  1. Set oven to 450F/232C.
  2. Add the ingredients for the crust to a food processor or high-powered blender.  Pulse blend until mixed and minced.
  3. Line a baking sheet with parchment paper and add the pizza crust.  Mash it down to form a thin circle or a large rectangle, less than 1/4-inch thick.  Bake in the oven for 13 to 15 minutes, or until the edges have browned and the chicken has cooked through.
  4. Add the ingredients for the topping in the order listed and feel free to incorporate your own low-calorie ingredients.
  5. Bake in the oven until the cheese has melted, browned and bubbled, about 6 minutes.
  6. Remove from the oven, garnish, slice and enjoy!  Allowing the pizza to cool slightly will make it much easier to handle and hold like traditional pizza.

KETO CAULIFLOWER PIZZA

16 g  15 + 30 m Medium
1 serving

Ingredients

Crust
4 oz. shredded cheese
5 oz. grated cauliflower
2 eggs
½ tsp salt
Toppings
4 tbsp tomato sauce
2 oz. shredded cheese
2 oz. mozzarella cheese
10 olives
¼ sliced green bell pepper
¼ thinly sliced yellow onion
1 tbsp dried oregano or dried
basil

Instructions

  1. Preheat the oven to 350°F (180°C). Grate the cauliflower in a food processor fitted with a metal blade, or with a box grater. Place in a large bowl, and add shredded cheese, eggs (lightly beaten) and salt. Stir well.
  2. Using a spatula, spread mixture thinly on a baking sheet lined with parchment paper, to form an 11-inch (28 cm) diameter circle. Bake for about 20 minutes, or until lightly browned.
  3. Remove from the oven. Spread the tomato sauce over the crust and top with cheese. Add thinly sliced olives, bell peppers and onions. Sprinkle oregano or basil on top.
  4. Increase temperature to 420°F (210°C), and bake for 5-10 minutes, or until warmed through and cheese is melted.

Tip!

So many options for the sauce! Store-bought and homemade tomato sauce both work well. In a pinch, you can also dilute tomato paste with a little water – or just finely chop a fresh tomato. Or kick it up a notch with ajvar relish or red tomato pesto! You can’t go wrong when you play with fresh vegetables and a cauliflower crust!