Curried Peanut Dip (keto friendly)

This creamy, spicy-sweet dip will be loose and pourable when warm, but it will thicken once fully chilled. We love to pair it with leftover roast or rotisserie chicken, jammy eggs, cucumber spears, and roasted sweet potatoes for the perfect (desk-friendly) lunch.

MAKES ABOUT 1 PINT

Ingredients 

• 1  Tbsp. vegetable oil

• ¼  cup jarred red curry paste

• 1  14.5-oz. can coconut milk

• ½  cup creamy peanut butter

• 3  Tbsp. unseasoned rice vinegar

• 1  Tbsp. fish sauce

• 1  Tbsp. honey

• Kosher salt

Directions
Step 1
Heat oil in a medium saucepan over medium. Add curry paste and cook, stirring frequently, until paste begins to stick to bottom of saucepan and is very fragrant, 2–3 minutes.

Step 2
Whisk in coconut milk and bring to a simmer. Continue to cook, whisking occasionally, until mixture turns darker in color and is slightly reduced, about 3 minutes. Remove saucepan from heat and whisk in peanut butter, vinegar, fish sauce, and honey. Season to taste with salt; it should be well seasoned since the things you are dipping in it may not be (i.e., boiled eggs, cukes, etc.). Let cool to room temperature, then transfer to an airtight portable container and chill.

 

Notes0
Do Ahead: Dip can be made 4 days ahead. Keep chilled.

Keto meal idea: Eggplant Parmesan

 

1. Coat olive oil in pan. 

2. Slice eggplant in 1/2-3/4 inch thickness

3.  Sauté skinned eggplant; sea salt; cover with foil or lid on med low hear and turn when half cooked

4. Return back to same pan layer with sauce and mozzarella in between layer, sauce and mozzarella on top cover until cheese is melted.

Crispy Dry Rub Wings

 Ingredients

• 2 lbs Chicken Wings Sections wings & drums

• 1 tsp Salt

• 1/4 tsp Pepper

• 1 Tbls Chili Powder

• 1.5 tsp Garlic Powder

• 1 tsp Paprika

• 1 tsp Oregano

• Avocado Oil Spray

Directions

1. Pre-heat the oven to 425 and line a baking sheet with foil and then place a baking rack on top of that

2. Make the dry rub seasoning – salt, pepper, garlic powder, chili powder, paprika, oregano

3. Pat the wings dry with paper towels which helps the seasoning stick and rub the seasoning mixture all over them, making sure they are fully coated

4. Line the seasoned wings on the baking rack and spray with avocado oil

5. Bake for 30-40 minutes flipping halfway through (internal temp should be 165)

6. Broil for 2-3 minutes at the end to make sure they are nice and crispy (keep an eye on them though, you don't want them to burn)

Serve with the DIY ranch dressing or Primal Kitchen Ranch

Half this recipe is 569 calories, 0 net carbs, 46 grams of protein, and 40 grams of fat

Chia Pudding (keto friendly)

Ingredients

• 3-4 Tablespoons chia seeds

• 1 cup milk - unsweetened coconut, almond or cashew milk

• 1/2 Tablespoon sweetener of choice

• 1/4 teaspoon vanilla optional

• Toppings of choice: fresh berries or other fruit granola, nut butter, cinnamon, etc

Directions
1, Mix: In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.

2. Give it time to set: Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set" for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it's not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.

How to store: Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.

NOTES
You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve top the pudding with berries and enjoy.
Dairy milk, almond milk or cashew milk will make a light, creamy chia pudding. Canned coconut milk will make for a rich and thick pudding.

Keto Chicken Parmesan

Ingredients

• 2 8-ounce chicken breasts, butterflied

• 1 egg, beaten

• 1/4 teaspoon ground black pepper

• 1/4 teaspoon garlic powder

• 1/2 teaspoon Italian seasoning

• 2/3 cup grated parmesan cheese

• 1/3 cup almond flour

• 1 tablespoon butter

• 1/2 cup marinara sauce

• 4 ounces fresh mozzarella, sliced into thin slices

Directions
Step 1
In a pie plate, whisk to combine the egg, garlic powder, pepper and Italian seasoning. In a separate pie plate stir the parmesan and almond flour together. Coat the chicken with the egg mixture and then with the parmesan mix. Let rest in fridge for 10 minutes.

Step 2
Preheat oven to 375°. On the stove top, preheat a nonstick sauté pan over medium heat.

Step 3
Add butter to heated pan and evenly distribute. Cook chicken for 3 minutes. Turn and top with marinara and mozzarella. Cook for additional 3 minutes then place pan in oven for 2-3 minutes until cheese is melted and internal temperature of 165° is reached.

:: Helpful Hints
To butterfly the chicken breast, place on a cutting board with the flat side down. Place the palm of your hand on top of the breast. Using a sharp knife, slowly cut evenly and horizontally through the breast, leaving the opposite side still attached by about one half inch. Once opened, the natural "heart shape" is revealed.

Keto Jello Dessert

Ingredients

• 1 large box of sugar-free jello

• sugar-free fruit soda 

• 1 cup heavy whipping cream

Directions

1. Pour a large box of SF jello into a measuring cup, pour in 2 cups of boiling water and stir to dissolve completely.
2. Pour in 1 cup cold SF fruit soda. (It will foam some, so just stir until foam settles down.)
3. Pour in 1 cup of heavy cream and stir well.
4. Pour into desert serving glasses and place in the fridge, covering them lightly with plastic wrap.
5. Overnight the mixture will separate to create a tasty, carb free dessert.

Lime flavor

The cream causes a separation to create a parfait on top with regular jello on the bottom. A little dollop of sugar-free whipped cream 

Recipe : Chicken with Lemon and Capers (Chicken picatta) (keto friendly)

Serves 4

Ingredients

• 3 drops of oil
• 1 red onion, finely chopped
• 800g (1lb 12oz) chicken breasts, cut into thin slices
• Grated zest of 1 lemon
• 1 tbsp small capers, drained and rinsed
• 75ml (2½ fl oz) lemon juice
• 5 basil leaves, finely chopped
• Salt and black pepper

Directions

1. In a non-stick frying pan (oiled and wiped with kitchen paper), pan-fry the onion until it turns golden-brown, then put to one side. 
2. Brown the chicken slices in the same pan over a medium heat. 
3. Add the onion, lemon zest, capers, lemon juice, basil, salt and black pepper. 
4. Serve piping hot.

more chicken recipes

Keto Fluffy Chocolate Mousse

 Ingredients

• 1 ½ cups heavy whipping cream

• 1/3 cup unsweetened cocoa powder

• 1/3 cup low-carb sweetener

 

Directions

• Using mixer and large bowl, mix the heavy whipping cream and sweetener on medium-low speed until it thickens up.

• Add cacao powder and beat until stiff peaks form.

• Divide between 4 serving glasses and decorate as desired.

 

NOTES 

• Chill in the refrigerator for just a few minutes after preparing or serve immediately. This will keep your mousse from having that ‘deflated’ texture.
• When properly stored, it can last for 5 to 6 days in the fridge. Freezing not recommended.
• For a lighter chocolate, reduce cocoa 1 tablespoon or so.

 

4 servings
Calories: 324kcal
Net Carbs 5g
Protein: 3g
Fat: 34g 

Kielbasa with squash and mushrooms (keto friendly)

Kielbasa with 

• sautéed onions 
• peppers 
• squash and 
• mushrooms

cooked in butter

Stuffed Chicken Parmesan Meatloaf (Keto friendly)

Ingredients

FOR THE MEATLOAF

• 2 pounds ground chicken
• 1 cup Three Cheese Garlic Marinara Sauce, divided
• 4 cloves garlic, minced
• 2 tablespoons chopped fresh Italian flat leaf parsley
• 2 teaspoons Italian seasoning
• 2 teaspoons onion powder
• 1 ½ teaspoon sea salt
• ½ teaspoon black pepper

FOR THE FILLING AND THE TOPPING

• ½ cup full fat ricotta cheese
• 1 cup shredded mozzarella cheese, divided
• 1 cup shredded Parmesan cheese, divided
• 2 tablespoon chopped Italian flat leaf parsley
• 2 teaspoons chopped fresh chives
• 1 clove garlic, minced
• ½ teaspoon sea salt

Directions

1. Preheat oven to 400°F
2. In a large mixing bowl, combine the ground chicken, ¼ cup of marinara sauce, garlic, parsley, Italian seasoning, onion powder, sea salt and black pepper. Divide the mixture into 2 equal portions.
3. In a separate mixing bowl, combine ricotta cheese, ½ cup mozzarella cheese, ½ cup Parmesan cheese, parsley, chives, garlic and sea salt. Mix until all ingredients are combined.
4. Put half of the meat mixture into the bottom of a 9.25 x 5.25 x 2 ¾ loaf pan. Press evenly into the pan, reaching all the way to the corners.
5. Make a groove down the center of the meat. Layer the cheese filling down the center.
6. Top with the second half of the meat mixture, spreading evenly across the pan and pressing down into the bottom layer. Bake for 20 minutes.
7. Remove the meatloaf from the oven and top with ¼ cup of marinara sauce and remaining mozzarella and Parmesan cheese.
8. Return to the oven and bake for an additional 20 minutes.
9. After slicing the meatloaf, top each slice with the remaining marinara sauce.

Keto meal idea: snack

•  Eggs, turkey, red peppers, cheese, almonds, strawberries
  

 

Best sweeteners (keto friendly)

•   From Dr. Ekberg's YouTube video

Keto turkey BLT lettuce wraps

Turkey BLT lettuce wraps with avocado 🥑 and a soft boiled egg 🥚 

 

• thick sliced deli turkey

• uncured pre-cooked bacon 🥓 , crisped up in the microwave for 30 seconds

• butter lettuce 🥬 leaves 

• tomato 🍅 slices 

• avocado 🥑  

• soft boiled egg 🥚

• seasoned salt.

Shrimp & Sausage Paleo Skillet Meal (keto friendly)

 

Ingredients

• 1 lb of medium or large shrimp peeled and deveined

• 6 oz of pre-cooked smoked sausage chopped (choose your favorite)

• 3/4 cup diced red bell pepper

• 3/4 cup diced green bell pepper

• 1/2 of a medium yellow onion diced

• 1/4 cup chicken stock

• 1 zucchini chopped

• 2 garlic cloves diced

• Salt & pepper to taste

• Pinch of red pepper flakes

• 2 tsp Old Bay seasoning

• Olive oil or coconut oil

• Optional garnish: chopped parsley

Directions

1. Heat a large skillet over medium-high heat with some olive oil or coconut oil

2. Season shrimp with Old Bay Seasoning

3. Cook shrimp about 3-4 minutes until opaque – remove from skillet and set aside

4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes

5. Add sausage and zucchini to the skillet, cook another 2 minutes

6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute

7. Pour chicken stock into pan and mix through to moisten everything

8. Add salt, ground pepper, and red pepper flakes to taste

9. Remove from heat, garnish with parsley and serve hot

Easy Pancake Muffins (keto friendly)

Ingredients

• 1/2 cup plain whole milk yogurt

• 2 tbsp unsalted butter or coconut oil melted

• 3 tbsp Swerve Sweetener or equivalent of choice (more if you like sweet muffins)

• 1 teaspoon vanilla extract

• 1/4 tsp apple cider vinegar

• 1 3/4 cup blanched almond flour

• 1/2 tsp baking soda

• 1/4 tsp salt

• 3 large eggs

• 1/2 cup frozen blueberries and raspberries

Directions

1. Preheat oven to 350F and line 8 muffin cups with parchment liners (or grease muffin cups very well).

2. Add yogurt, butter, sweetener, vanilla and apple cider vinegar to a blender. Then add almond flour, baking soda, and salt on top. Blend on low for 10 to 15 seconds until combined.

3. Add eggs and blend on low for another 15 to 20 seconds, then blend on high for 20 to 30 seconds, until eggs are just incorporated into the batter.

4. Add all but 2 tbsp of the frozen berries to blender and stir in by hand (do not blend!). Divide batter among prepared muffin cups and then place a few remaining berries in the top of each.

5. Bake 15 to 18 minutes, until slightly golden brown and a tester inserted in the center comes out clean. Remove and let cool in pan for a few minutes, then transfer to a wire rack to cool completely.

Serves 8.

Appetizer (keto friendly)

Keto fat bombs

Tastes exactly like an orange creamsicle!

 

Ingredients

• 2 cups HWC (heavy whipping cream)

• 1 small box of sugar free orange jello (just the powder, don’t make it)

• Couple drops of vanilla extract

 Directions

 

1.  Mix til it’s all whipped up (hand mixer is recommended)

 

2. Put it in 12 cupcake liners

 

3. Freeze

Nutrition: 15g fat, less than 1g carb each

Cook's Notes: You can use a piping bag or ice cream scoop to make them prettier.

 

 

 

 

Virgin Mojito (keto friendly)

• Fresh mint

• Lime juice

• A bit of stevia

• Top with club soda 

Sola bread (keto friendly)

Sola low-carb bread is now available at Wegmans in the bread aisle! Available flavors: Golden Wheat, Deliciously Seeded, Sweet Oat

Chicken breast with asparagus and mushrooms (keto friendly)

Ingredients

• chicken breast

• mushrooms

• red peppers

• asparagus

• tomatoes

• olive oil

• Montreal Chicken Seasoning 

• whipping cream

• parmesan cheese

• thyme, salt and pepper

Directions

1. Fry chicken breast in olive oil with Montreal chicken spice mix. 

2. Take out cooked chicken. 

3. Put in more olive oil and sautée mushrooms and red peppers. 

4. Add asparagus and near the end the tomatoes. 

5. Take out the asparagus. 

6. Then added whipping cream, parmesan cheese, thyme, salt and pepper.

 

Montreal Chicken Seasoning

more chicken recipes