Recipes

Here are some great low carb recipes that I return to time and again to help me stay on calorie and macro goals!

90-Second Microwave Almond Bread

90SecondBreadBurger

Serviceable bread that can be whipped up in minutes and used for sandwiches, pancakes, French toast, or muffins.

Ingredients:

4 tbsp almond flour
.5 tsp baking powder
1 tbsp olive oil
1 egg

Directions:

Stir up dry ingredients in a microwave bowl, then stir in the olive oil and egg and mix well. Microwave for 90 seconds. Done! A smaller bowl will make a narrower, higher result that you can cut horizontally to use for a sandwich or top as a muffin. A wider bowl will make a shorter ‘pancake’ that accepts butter and (sugar-free) syrup very nicely!

Nutrition:

cals: 338 | fat: 31.5g | carbs: 6.4g | net carbs: 3.7g | prot: 11.7g

Nordic Nut And Seed Bread

cropped-nut-seed-bread.jpg

I always have a loaf of this on hand. Nearly perfect nutrition numbers, keeps well in the fridge, and delicious!

Based on a YouTube recipe, this is nothing more than 700 grams of whatever nuts and seeds you have, five eggs, and a half cup of olive oil. Here was my first loaf, but I have done many variations since (just mix and match to 700 grams).

100g sunflower seeds
100g raw pumpkin seeds
200g nuts (almonds, walnuts, etc.)
100g flax seeds
100g chia seeds
100g cacao nibs
5 large eggs
.5 cup extra virgin olive oil

Directions:

1. Mix dry ingredients in large bowl., 2. Add eggs and olive oil and mix well., 3. Spoon into a loaf pan lined with parchment paper. Smooth the top. Bake for one hour at 320F.

Nutrition (1/16th loaf):

cals: 226 | fat: 19.5g | carbs: 9.2g | net carbs: 2.0g | prot: 7.4g

Keto Bread with Almond Meal

PaleoAlmondBread

An easy, basic recipe that will have you enjoying bread in your life again! The texture is like a banana bread but firmer, and not as many crumbs. Taste is somewhat nutty (as you can imagine), but not overpowering. In this basic state, makes wonderful sandwiches. You can add stevia, cinnamon, or other stuff to make it more of a dessert bread.

Ingredients:

3/4 cups almond meal flour
4 tbsp virgin coconut oil (liquid is best)
1 tsp baking powder
6 large eggs

Directions:

Dump all ingredients into a mixing bowl, whisk it up, grease a bread pan or two, and bake for 45-50 minutes at 350F or until a toothpick inserted into loaf comes out cleanly.

Nutrition (1/16 loaf):

cals: 90 | fat: 8.0g | carbs: 1.3g | net carbs: .7g | prot: 3.5g

Keto Cranberry Bread

PaleoCranberryBread

A beautiful bread that makes a tasty and impressive offering for the holidays.

Ingredients:

4 tbsp Virgin Coconut Oil
3/4 cups Almond Meal Flour
1 tsp Baking Powder
3 cups fresh Cranberries (one bag Ocean Spray)
3 packets Stevia in The Raw
6 large Eggs

Directions:

Whisk it all up in a bowl, pour into one or two well-greased baking pans, bake at 350F for approx. 55 minutes or until a toothpick inserted into loaf comes out cleanly.

Nutrition (1/16 loaf):

cals: 101 | fat: 8.0g | carbs: 3.5g | net carbs: 2.2g | prot: 3.5g

Keto Bread With Protein Powder

AlmondFlour-ProteinBread

This recipe has just a few ingredients and is super simple, especially if you have a mixer handy. Makes a light, airy loaf similar to sponge cake (the one on the right).

Ingredients:

1/4 cup whey protein powder – vanilla
6 large eggs

Directions:

1. Separate the egg whites from the yolks; put the yolks aside.
2. Using a mixer or a whisk, beat the egg whites rapidly until they are stiff and foamy.
3. Fold in the egg yolks and protein powder and mix slowly until they are well mixed into the egg whites.
4. Pour into a well-greased loaf pan and bake at 350F for 40 minutes or until a toothpick inserted into loaf comes out cleanly.

Nutrition (1/16 loaf):

cals: 24 | fat: 1.0g | carbs: .3g | net carbs: .3g | prot: 3.3g

Keto Pie Crust

PieCrust

This pie crust recipe is a treasure. It’s literally an old recipe from my mother in law that they have used for decades. The only real difference is the almond flour instead of regular flour and coconut oil instead of regular vegetable oil. So it is time tested!

This pie crust is perfect for pies and even as a pizza crust or other base for meat, veggies, and cheese. (Recipe is for crust only — in future recipes, I’ll add steps to bake ingredients with the crust).

Ingredients:

1.5 cups almond meal flour
1 packet stevia
1/2 tsp salt
8 tbsp virgin coconut oil (liquid is best)
1/3 cup milk

Directions:

1. Whisk all ingredients together until well mixed.
2. Pour into a well-greased pie pan and smooth the mixture to get an even coating and at least halfway up the sides of pie pan.
3. Bake at 350F for 45 minutes or until the crust starts separating from the edges of the pie pan and begins to darken.
4. Pull out of the oven and cool to add other ingredients. This recipe is for pies that will have fillings that are not cooked with the pie crust. I will work on recipes for baking all ingredients together.

Nutrition (1/8 pie):

cals: 255 | fat: 24.7g | carbs: 5.0g | net carbs: 2.8g | prot: 4.8g

Keto Chocolate Cream Pie Filling

PaleoChocolatePie

You will not know you are eating high protein power food when you whip up this delightful mix in a food processor!

Ingredients:

2 tbsp Hershey’s Natural Unsweetened Cocoa
5-8 drops Liquid Stevia (or to taste)
1 tbsp Chia Seeds
2 cups 1% Milkfat No Salt Added Cottage Cheese
2.5 tbsp Cacao Nibs (optional)
1 scoop chocolate protein powder (but any flavor or brand works)

Directions:

Just dump the ingredients into a food processor and pulse until smooth! Eat as is or use it to fill our Keto Pie Crust! (If you use it to fill the pie crust, it’s much better a day later after it firms up).

Nutrition (1/8 pie):

cals: 75 | fat: 1.9g | carbs: 5.0g | net carbs: 3.6g | prot: 11.6g

Chicken Crust Pizza

ChickenCrustPizza

Yes, you can make a pizza crust from ground chicken. Worked out great!

Ingredients:

1/4 cup pizza sauce
1/4 tsp oregano
1/4 tsp garlic powder
1 lb. raw ground chicken
3/4 cup shredded mozzarella cheese (whole milk)

Directions:

1. Mix a quarter cup mozzarella, the ground chicken, and the oregano and garlic powder, and press it into the shape you want, a quarter inch thick.
2. Bake at 450F for 12-17 minutes until golden brown.
3. Remove from oven, spread the pizza sauce, add the rest of the mozzarella, and add any other toppings you want.
4. Bake again at 450F for another 12-15 minutes until the cheese bubbles and melts.
5. Allow to cool 3-5 minutes and enjoy! Makes six slices.

Nutrition (1/6 pie):

cals: 144 | fat: 8.7g | carbs: 1.5g | net carbs: 1.3g | prot: 14.1g

Cauliflower Pizza (Base)

CauliflowerPizza4

This is the base recipe for a terrific cauliflower crust pizza. Add whatever else you like.

Ingredients:

2 cups cauliflower crumbles (fresh or frozen — if frozen, microwave it a bit)
2 tsp rosemary garlic seasoning (or any other Italian seasoning)
4 cups shredded mozzarella cheese (two bags)
1 small jar pizza sauce (a cup or so)
3 large eggs

Directions:

Preheat oven to 450F. Mix cauliflower, eggs, and 2 cups mozzarella in a large bowl. Press mixture onto a baking sheet or pizza stone covered with parchment paper.

UPDATE (January 2017): The crust comes out better (more crispy) if you do not use a baking sheet or pizza stone! Just use them to slide the pizza on parchment paper onto the oven rack!

Bake crust for 15 minutes. Remove and add pizza sauce and a half cup of mozzarella. Then add toppings as desired, and then top with the rest of the mozzarella (1.5 cups).

Put back into the oven and bake for 15 more minutes. Remove and allow five minutes to cool before slicing. Makes eight slices.

Nutrition (8 slices, numbers shown are per slice and do not include any other toppings):

Cals: 225 | fat: 14.6g | carbs: 8.9g | net carbs: 6.7g | prot: 18.6g

Cauliflower Pizza With Shrimp, Onions, And Parmesan

CauliflowerPizzaShrimp

A variation on the cauliflower pizza based on what I had in the house. Eat a quarter at a time (two pieces).

Ingredients:

2 cups cauliflower crumbles
2 cups shredded Italian four cheese blend
1 tsp rosemary garlic seasoning (no msg)
.25 cup spaghetti sauce
3 large eggs
30 medium baked or broiled shrimp
1/2 cup Parmesan cheese (grated)
2 slices large onions

Directions:

1. Make the crust from the cheese blend, the shredded cauliflower, the eggs, and the seasoning. Stir well in a big bowl with a large spoon.

2. Press the mixture onto parchment paper over a pizza stone or flat pan and bake at 450 degrees for 15 minutes.

3. Pull out and arrange the spaghetti sauce, the toppings, and top with the Parmesan. Bake at 450F for another 15 minutes. Allow to cool for five minutes, then cut and serve!

Nutrition (1/8 pie):

cals: 201 | fat: 10.8g | carbs: 7.2g | net carbs: 5.2g | prot: 19.2g

 

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