Low Carb and Keto Friendly Chicken Enchilada Egg Casserole

We stayed in a Homewood Suites in Colorado Springs last week, and they had an egg enchilada casserole on their breakfast buffet that we tried, and it was good, but they had a lot of corn tortillas in it.  I came home and recreated the dish with leftover rotisserie chicken and made it low carb and cheesy.  I had just purchased the Penzey’s Forward spice blend and used it in the recipe.  It is really delicious, and leftovers taste even better!  I hope you enjoy this recipe and tweak it to your taste for spiciness.

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Low Carb and Keto Friendly Chicken Enchilada Egg Casserole

8 servings

 

3 cups rotisserie chicken, diced

2 teaspoons Penzey’s Forward spice blend

8 eggs, beaten

1 teaspoon avocado oil

½ cup frozen peppers and onions, sautéed

1 10 ounce can red enchilada sauce

8-ounce package cream cheese softened

¼ cup salsa

¼ cup chicken broth

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

1 teaspoon dried oregano

1 teaspoon dried cilantro

 

Pre-heat your oven to 375 degrees.  Spray a 13×9 baking dish with cooking spray.  Spread the diced chicken over the bottom of the pan evenly.  Sprinkle with the Forward Seasoning blend.  Next add the egg mixture evenly over the chicken.  In a small saucepan sauté the peppers and onions in the avocado oil until softened.  Add the enchilada sauce,  cream cheese, salsa, chicken broth, garlic powder, sea salt, oregano, and cilantro; cook until the cream cheese has melted completely.  Taste test for saltiness.  Pour the mixture evenly over the chicken and egg mixture.  Cook for about 30 minutes or until the casserole looks set.

 

Using Alternative Ingredients for Keto and Low Carb Cooking

I just finished reading a ketogenic recipe book by Kristie H Sullivan, Ph.D. called Cooking Keto with Kristie; A Journey Worth Taking and found this section from her book on her blog.  There are a lot of great recipes in the book that I am dying to try out and I will share the good ones.  I hope this information helps you enjoy your low carb or keto lifestyle more! 

As someone who cooks by smell, taste, and feel it wasn’t easy for me to learn how to cook low carb high fat. I was especially challenged when it came to using alternative flours and oils in baking. While using traditional flours was somewhat intuitive, using nut flours or coconut flour was not. For the first six to nine months on keto, I followed each recipe to the letter—something I had rarely done before!

Slowly I gained some confidence and took a few risks and learned some hard lessons! If you’ve ever wondered what ingredients to use in low carb baked goods or why an ingredient is used or what ingredients combine well with others then this post is for you. Also, if you’ve ever found a recipe that looks and sounds fantastic, but you’re missing an obscure ingredient and you’ve wondered if you could make a substitution so that you don’t have to buy more strange ingredients that seem available only online, then this post may help you out.

Alternate flours. What helps the texture and what adds bulk or substance?

Almond flour–although it can be pricey, it’s a good standard nut flour.  It burns easily, so if you’re baking with it, keep temps at 350 or lower (I tend to use 325 degrees when baking with almond flour.  It’s dense and heavy and needs to be paired with other flours or agents that provide some volume or rise.  Almond flour doesn’t absorb moisture like other more “thirsty” options.  It’s versatile and a good staple to keep on hand for a keto kitchen.  You can use it in cookies, brownies, cakes, biscuits, loaves of bread, muffins, pie crusts, etc.  It’s generally available at Wal-Mart, Costco, Trader Joe’s, Aldi’s, Big Lots, and local grocers.  Please know that almond meal is thicker and more coarse and will give you a denser baked good than a finer almond flour (which I prefer).  You can also buy almond flour online at Honeyville (my favorite), Netrition, or Amazon.  There are likely other sites as that list is not exhaustive.

Coconut flour–another great staple to keep on hand.  It plays well with almond flour, but it isn’t as easygoing.  Its qualities can vary somewhat by brand and can be impacted by humidity in storage and when baking with it.  Coconut flour is “thirsty” and it needs more eggs and liquid to give it structure. For all it’s finickiness, it gives a great texture to LC baked goods.  It gives a lighter texture and finer crumb than almond flour.  Unlike almond flour, a little goes a long way.  Two tablespoons of coconut flour combined with a cup or cup and a half of almond flour is a common base you’ll see in a lot of baked goods.  Coconut flour retains its grit–it cannot be used as a creamy thickener for soups, casseroles, or LC gravies.  It’s wonderful in cookies, brownies, cakes, muffins, pie crusts, etc., but is usually paired with almond flour or another nut flour to give it bulk.  It can be found in some local grocers or national chains.  It also is available at the online stores I listed above for almond flour.

Pork rinds–you thought those were just for snacks or nachos or dipping in guacamole?  Or maybe you’ve wrinkled your nose in disdain for them when you brushed by them in the gas station.  Either way, if you’re not cooking with them you’re missing out!  I have a videotape dedicated to my love of pork rinds and all of the useful ways you can use them for LCHF.  https://www.youtube.com/watch?v=mQqpTiVlEwg     When finely crushed, pork rinds make a great flour.  They can be used in sweet or savory dishes and are surprisingly flavor neutral for the most part as long as you buy unflavored and stick to the fluffier skins rather than the crunchier cracklin’ versions.  I have used pork rind dust in pancakes, casseroles, and as breading for chicken, fish, and country style steak pork rinds provide a gelatinous texture and are slightly thirsty.  They are good for texture.  Most grocery stores have them, but my favorite place to buy them is convenience stores in rural areas.  I’ve discovered my favorite brands by stopping at independently owned service stations in the middle of nowhere.  No, I’m not obsessed. Why do you ask?

Hazelnut, walnut, pecan flour–these behave much like almond flour in terms of baked goods, providing volume, but are also dense and heavy and not “thirsty”.  They can generally be easily interchanged with almond flour in recipes.  They have a stronger flavor profile especially when you pair them with their corresponding nut oil.  For example, hazelnut pairs well with chocolate for a “Nutella” flavor.  Using hazelnut oil in the batter enhances the subtle flavor.  The same is true for walnuts.  These flours are not as easy to find in local stores or national grocers but can be ordered online from the websites I mentioned as sources for almond flour.

Nut butters–these can be used for making cookies, brownies, fudge, or “fat bombs”.   Nut butters are thick and dense and not typically used in cakes. You can make your own from grinding nuts or you can buy them.  The very first LC treat I ever made was a very simple recipe that used 1 cup of peanut butter, 1 cup of granulated sweetener, 1 egg, 1 tsp vanilla, 1/4 tsp salt.  You mix all of that, scoop batter into cookies and place onto a piece of parchment paper on a baking sheet.  Bake at 350 for 9-12 minutes.  Don’t overbake and don’t burn your mouth!  You can also add LC chocolate chips or a LC chocolate bar chopped up.  Those cookies literally saved my life by keeping me on plan.  I remember thinking, “If I can eat these and lose weight, I can do this!”

Oat fiber–yes, I have a little bit of a crush on this obscure ingredient.  It’s a fiber and does not impact blood glucose.  It gives baked goods a wonderful, floury taste and texture.  It makes LC treats so much more like the “real thing”.  As for texture, it’s very thirsty and behaves similar to coconut flour but has a softer texture.  But, and you knew there was a but, right?  It is derived from a grain.  While it is gluten-free, it is often processed in facilities such that cross-contamination can occur.  I’ve only been able to find it online and some vendors do reportedly sell a gluten-free version.  You can buy it at Amazon, Netrition, Honeyville, or Trim Healthy Momma.  Like coconut flour, you pair oat fiber with other flours and wouldn’t use it alone.  If you don’t have it or can’t find it, coconut flour makes a good substitute.

Psyllium fiber–yes, it’s just what you’re thinking, a common fiber supplement.  You can find it not in the baking aisles, but nearer the pharmacy section.  It’s very thirsty and can also add a gelatinous texture.  I use it to make a LC flatbread that my daughter and I love!  It’s the closest thing to LC pita bread that I’ve ever had.  Other folks use it to make basic bread or wraps.  It’s another good staple to have on hand.

Additions that add volume, rise, or texture.

Baking powder–look for a baking powder that is aluminum free.  Trader Joe’s has a good brand.  It’s a common ingredient in most kitchens, so I won’t say much about it other than 1 to 2 teaspoons is a pretty standard amount to use in baked goods.

Baking soda–unlike baking powder, baking soda needs an agent to activate it.  An acid like vinegar or lemon juice is perfect.  Generally, you add baking soda to your dry ingredients and the acid gets added at the end of mixing, typically with the wet ingredients.  If you’re like me and you like to taste test the batter before baking, please know that baking soda can give the batter an “odd” taste.  Don’t let it discourage you as that flavor disappears in the chemical process of baking.

Gelatin–unflavored gelatin is great for providing some of the structure that’s missing when you don’t use gluten.  You can order grass-fed beef or porcine gelatin online or find unflavored gelatin in any grocers.  Knox is a common brand.  Just be sure that it’s unflavored.

Xanthan gum–what to say about this stuff.  It can help texture in baked goods and is generally listed as “optional”.  I have used it and been grateful at times and have also used it and wished I hadn’t.  The line between just enough and too much is hard for me to find.  It can give baked goods a gummy texture if overdone.  I keep it on hand and try to err on the side of using too little.  A small bag is about $10.00, but it will last for more than a year.

Eggs–specifically egg whites help with volume and texture.  Before LCHF I dutifully avoided ANY recipe that called for egg whites.  For some reason, I was super intimidated.  Let me assure you that if you have a clean bowl and a hand mixer, you can do this!  You don’t want any oily residue on the bowl or the beaters, but other than that, just beat until the egg whites are stiff.  Generally, you beat them long enough that you can turn the bowl upside down and see no movement from egg whites.  Also, you will typically fold them into the batter at the end. Folding means you GENTLY incorporate the egg whites into the batter.  A rubber spatula works well for this and you simply keep running the spatula around the sides of the bowl and then thru the middle.  If you stir egg whites in too roughly, they will deflate or lose volume.

Fats.

Butter–we all know butter makes it better, right?  butter is my absolute favorite fat to use in baking.  Salted or unsalted, butter just reigns supreme in my kitchen.

Coconut oil–another LC staple.  If you’re dairy free, coconut oil is a great option.  It behaves similarly to butter in baked goods and can be used interchangeably.

MCT oil–as long as you need a liquid fat, this is another good option, but not a necessity.  MCT is medium chain triglycerides.  It’s a good fat.

Ghee–clarified butter.  It’s a good option for folks who are dairy free but want the taste of butter.  Since the milk solids are removed when the butter is clarified most lactose intolerant folks can enjoy ghee.  I’m not sure about those with milk allergies.

Bacon fat–for savory baked goods such as LC biscuits, loaves of bread, rolls, etc. it’s a fantastic option!  I save my bacon fat from cooking bacon in the oven and pouring the drippings into a recycled pickle jar by the stove.  Liquid gold!

Sweeteners.

There are so many opinions about which sweeteners are safe and which ones are evil.  For the purpose of this post, I’ll stick to describing their use by texture, form (liquid, powder, granulated, etc.) and intensity.  You can decide what you want to use, and we’ll just stick with a don’t ask, don’t tell policy.  Okay?

Liquid sweeteners–besides taste, the form sweeteners take can be important.  Most liquid sweeteners are very intense with just a few drops providing the equivalent of 1/4 to 1/2 cup of sugar.  The liquid sweeteners with which I am most familiar are liquid sucralose and liquid stevia. The intensity of liquid stevia seems greater than liquid sucralose and varies widely by brand.  Start with just a drop or two of either and add only a drop at a time until the batter tastes sweet enough.  Liquid sweeteners can usually be interchanged without getting different results.

Granulated sweeteners–in addition to taste, these can add bulk.  Bulk or substance is often an important contribution.  Erythritol, Xylitol, Splenda are examples of bulk sweeteners.  Erythritol is slightly less sweet than Xylitol or Splenda.  I do not use Splenda as it has been bulked with maltodextrin which behaves like sugar in our bodies.  It raises my blood glucose, but some people can use it without any ill effects.  Pure sucralose and powdered stevia are other non-liquid options, but they do not provide the bulk or substance that the others add.  When I need bulk, I’ll often use some erythritol or xylitol and then add powdered pure sucralose or stevia (a small pinch at a time) to achieve the desired sweetness.

Powdered sweeteners–sometimes recipes call for powdered sweeteners.  This can be important when you need a smooth texture as in a ganache, “buttercream” frosting, or sauce.  If a recipe calls for powdered sweetener, simply run your preferred granulated sweetener through a blender, ninja, bullet, etc.  Some folks have reported that a regular blender doesn’t work well and that they have purchased a cheap coffee grinder just for that purpose.

Liquids or fats.

Sour cream–This is a great inexpensive LC option.  Be sure to buy the full-fat version and check the ingredients to make sure no food starches are added.

Greek yogurt–when a recipe calls for Greek yogurt I generally cringe because it can be extremely difficult to find full-fat yogurt with no added sugars.  When I do find it, it’s expensive.  Most of the time I simply use sour cream instead, and that’s okay.

Heavy cream–if you’ve watched any of my videos, you’ve likely heard me explain that heavy cream has a higher fat content than heavy whipping cream.  It’s true and I prefer heavy cream.  If you can’t find heavy cream, heavy whipping cream is a fine substitute.  It adds a rich and creamy texture to recipes.  Like butter, it’s my preferred ingredient.

Coconut milk–a good dairy-free option.  Can be substituted for cream, but if you need more thickness use coconut cream.  It does add a slight coconut flavor, so keep that in mind.  Also, be persnickety when choosing a brand of coconut milk or coconut cream.  Companies are notorious for adding sugars, stabilizers, thickeners, and flavors.  You don’t want any of that.  Native Forest or Arroy-D are my preferred brands.  I order both online.

Coconut cream–another good dairy-free option.  It can be whipped just like heavy cream.  Don’t forget to be picky about ingredients.

Almond milk–another dairy-free option, but much thinner than heavy cream.  Sometimes the thinner texture is exactly what you need.  Just as with coconut milk and coconut cream, take care when purchasing almond milk.  Food companies love to add sugars and thickeners and flavors.  You want the ingredients to be very simple–almond milk.

Obviously, those are just the basics, and I’ve likely omitted someone’s favorite ingredient, but I wanted to share just an overview of some of the tips and tricks I’ve picked up over the time that I’ve been cooking keto.

 

Source:  SIMPLY KETO ON AUGUST 7, 2015

cooking keto with kristie

The Perfect Keto Egg Bread

Keto Egg Bread

16 servings

It is hard to find a keto friendly bread that has the texture of regular bread.  I hit the jackpot with this recipe from the Fat for Weight Loss blog.  It is super easy and slices up perfectly; it doesn’t crumble like a lot of keto recipes.  I used leftover bacon fat in my recipe to give the bread a little more flavor, the original recipe called for coconut oil.  It is essential that your eggs are at room temperature, this will allow the mixture to raise more while cooking.

Ingredients:

½ c melted butter at room temperature

2 tablespoons bacon fat

7 eggs at room temperature

1 teaspoon baking powder

2 cups fine almond flour

½ teaspoon xanthan gum

½ teaspoon salt

Instructions:

  1. Beat the eggs for 1 to 2 minutes to get air into them. Add the melted butter and bacon fat and mix.
  2. Add the remaining ingredients and mix well and make sure there aren’t any lumps.
  3. Line a loaf pan with aluminum foil for easy removal of the bread. I spray the aluminum foil with cooking spray, so it doesn’t stick.
  4. Place the mixture in the loaf pan and bake at 350 degrees for about 30 minutes. The bread will be very yellow and slightly browned at the edges.

 

Nutrition information per slice:  234 calories, 23 grams of fat, 1 net carb and 7 grams of protein

egg bread

Truffle Brownie Flourless Cake

flourless cake

I had a bag of dark chocolate baking chips in the pantry and it had a recipe for Truffle Brownies that sounded awesome, but I wanted to kick up the fat content so I decided to add a package of cream cheese and see if it would taste more like a cheesecake.  It came out a combination of cheesecake and brownie, but creamy, rich and super chocolatey with a little hint of coffee flavor.  The cake is dense and it will definitely satisfy your keto/low carb chocolate cravings!  You could top with whipped cream to increase your fat grams for the day.

 

Truffle Brownie Flourless Cake

Serves 16

 

Ingredients:

1-2/3 cups (10-ounce package) Guittard 63% Extra Dark Chocolate Chips

3 tablespoons unsalted butter

3 tablespoons water

1 cup erythritol

½ teaspoon salt

1 teaspoon Madagascar vanilla

3 large eggs, room temperature

1 8-ounce package cream cheese, room temperature

¼ cup almond flour

Instructions:

  1. Preheat oven to 325 degrees. Spray a 9-inch round springform pan with cooking spray.
  2. Melt chocolate, butter, and water until smooth in the microwave stirring every 30 seconds.
  3. Combine the rest of the ingredients in a bowl and mix well with an electric mixer.
  4. Mix in the melted chocolate and pour into the pan.
  5. Bake 30 minutes until a crust forms on top, but the center will still test moist. Do not overbake as the chocolate and cream cheese will solidify as it cools.  Place the pan on a cooling rack and cool completely 2 to 3 hours.  Refrigerate when completely cool or eat at room temperature, whichever you prefer.

 

Nutrition information:  175 calories, 11 grams of carbs, 15 grams of fat, and 4 grams of protein

 

 

Easy One-Pot Egg Roll in a Bowl

Egg-Roll-in-a-Bowl-Crack-Slaw-Low-Carb-Gluten-Free-Peace-Love-and-Low-Carb-1-2-768x1002

I found this recipe on Pinterest from the peaceloveandlowcarb blog.  I made some tweaks to it to give it a richer Asian flavor and loved the way it turned out.  It is an easy one-pot keto friendly meal and only takes about 30 minutes to prepare.  Leftovers are even more flavorful and you can top it with a couple of eggs for a quick breakfast.  If you are wanting to punch up the fat intake for the day, serve with some Crab Rangoon fat bombs.

Egg Roll in a Bowl

Serves 4

Ingredients:

  • 2 tablespoons avocado oil
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1-pound ground pork
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon Sriracha or more to taste
  • 14-ounce bag coleslaw
  • 1 tablespoon fresh cilantro
  • 3 tablespoons soy sauce
  • 1 tablespoons rice wine vinegar
  • 2 tablespoons toasted sesame seeds
  • sea salt, black pepper, and garlic powder to taste
  • 1 tablespoon toasted sesame oil

Instructions:

  1. Heat avocado oil in a large skillet over medium-high heat.
  2. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
  3. Add the ground pork, grated ginger, sea salt, black pepper, and Sriracha. Sauté until the pork is cooked through.
  4. Add the coleslaw mix, cilantro, soy sauce, and rice wine vinegar. Sauté until the coleslaw is tender. Taste and season more if needed.
  5. Top with green onions, sesame oil, and sesame seeds before serving.

Nutrition information:  255 calories, 18 grams of fat, 15 grams of protein, and 4 net carbs.

 

Bacon Crab Rangoon Fat Bombs

24 servings

Ingredients:

1 package 8 ounces cream cheese

1 can crab meat 170 g

3/4 cup shredded mozzarella cheese

1/2 teaspoon finely minced garlic

1/2 teaspoon garlic powder

½ teaspoon onion powder

Dash of salt and pepper

10 slices bacon

Instructions:

  1. Soften the cream cheese. Then in a large bowl mix it with the strained canned crab, the shredded mozzarella cheese, the minced garlic, the garlic and onion powder and the salt and pepper. Mix until well combined. Place in the refrigerator for 30 minutes.
  2. Cook the bacon until crispy.  Set aside to cool, then chop into small pieces.
  3. Scoop tablespoon size balls of the cream cheese and crab mixture and use your fingers to make them ball shaped. Roll the balls in the chopped-up bacon. Store in the refrigerator until ready to serve.

Source:  officiallyglutenfree.com

crab rangoon fat bombs

3 Dog-Friendly Restaurants in Colorado Springs

toots copilot

 

We travel to Colorado several times a year with our dogs and it is really surprising how non-dog friendly a lot of towns are when everyone practically owns a dog and takes it everywhere with them.  Most places won’t even let you have a dog out on their patios.  We were happy to find that Colorado Springs was named the 10th most dog-friendly city in the country in a 2016 poll by Wallethub and Realtor.  I found an article from Colorado Fun’s Summer 2017 magazine that has a list of dog-friendly restaurants, pubs, and breweries around the Springs.  Based on this we are road tripping there with our Labs, Gabby and Tootsie, in a few weeks and will be checking these three out.

cerberus logo

Cerberus (pronounced sur-bur-uhs) Brewing Company welcomes pups with fresh bowls of water and biscuits made from spent grain on the deck.  The lower level of the brewery used to be an animal hospital and the logo, the three-headed dog who guarded the entrance to Hades, nods to the building’s history and the name of the restaurant.  If you like lamb you’re going to love the Colorado lamb sliders. Mark LeFebvre, executive chef and the bronze winner in the best chef category in The Gazette’s 2017 Best of The Springs magazine, is making his mark with food to pair with the beer created at this brewery. The lamb sliders ($13 for three) are a customer favorite. And why not? Goat cheese, brown sugar crispy bacon, roasted red pepper relish and garlic aioli spread amps up the flavor of the medium-well grilled lamb patties.

 

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Colorado Mountain Brewery has two locations in Colorado Springs.  Both have huge outdoor areas complete with fireplaces and couches to chill with your pup.  The menu includes Colorado delights like bison poppers, bison chili, and venison eggrolls to complement a well-rounded beer, wine, and liquor selection.  Staff will happily bring water and a treat for your dogs.  The Highway 24 location makes a perfect stop on the drive back from the mountains, while the Interquest location is ideal for a pre-movie meal.

pub dog

This one is number one on our list to check out, after the long drive across Kansas, the dogs can get their energy out in the off-leash park at Pub Dog Colorado.  It is Colorado’s first and only dog-approved eatery with an outdoor play park and their slogan is “Where dogs bring their owners”! They’ve created an inviting area indoors for you to eat, drink and have fun with your dog, creating an experience you both can enjoy year-round!  As part of this unique Pub Dog experience, they also have a 1,300 square foot patio area that can accommodate guests with their dogs. In the summer, existing trees and a large shade sail help keep the patio comfortable. As a bonus, Pub Dog provides a 3,000 square foot fully fenced off-leash area, where your dog can socialize with other dogs while you enjoy a bite to eat and an ice-cold local craft beer or house-infused cocktail.  The menu consists mainly of sandwiches and pizza, along with a dog menu that has bacon, frozen pupsicles, and other treats all served up at the counter, no servers at this restaurant.  There is a 3% fee added to your food and drink purchase to cover your membership to the Dog Pub to help cover the upkeep of the facility.

I hope you get the opportunity to travel with your fur babies this summer and check out and support these restaurants, we need more of them in every city!

gabb and toots sunset

Keto Pesto Cheddar Muffins

cheddar pesto muffin

Come on let’s admit it, we all miss bread!  It is hard to get the right texture to really satisfy that craving.  The recipe for bacon cheddar biscuits I posted earlier this year comes out okay, but we were looking for something with some shape that you could cut open and put some butter on or even use as a slider!  Now that sounds awesome!  I tweaked the original recipe by adding pesto to it and baking them in a regular size muffin pan to get some volume to them.  An added benefit of making this recipe is the smell of these muffins baking will make your house smell like an Italian restaurant for most of the day!  I hope you try this one out!

 

Keto Pesto Cheddar Muffins

10 muffins

Ingredients  

  • 2 cups blanched almond flour
  • 5 ounces Kerrygold shredded mild cheddar cheese (about 1.5 cups)
  • 2 tablespoons pesto (if your pesto is super oily, omit the 1 tablespoon of butter)
  • 2 large eggs
  • 1/2 cup heavy whipping cream
  • 1 tablespoons salted butter diced into about 15 tiny pieces
  • 1 teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 beaten egg to paint on the top of each muffin

Preparation Method

  1. Preheat the oven to 350 F.
  2. Prep your muffin pan by thoroughly greasing 10 of the cups, I used leftover bacon drippings!
  3. Add all ingredients to the food processor. Pulse a few times until the mixture is smooth, with the almond flour and butter being completely incorporated.
  4. Evenly distribute the mixture into 10 muffin cups (about ¾ of the way full). Smooth out to fill out the cup and brush on the egg mixture over the top of each one.
  5. Bake at 350F until the muffins are golden brown and crispy on the outside, 15 to 18 minutes. Let cool for 10 minutes before serving. Run a knife around the edges of the muffin to get the cheese unstuck and lift out.  They will be kind of crunchy and a golden brown.

 

Nutrition information:

217 calories each, 16 grams of fat, 1 net carb and 12 grams of protein

 

 

 

 

Double Chocolate Cookie Dough Fat Bombs

double chocolate fat bomb

I made a form of this recipe one weekend into cookies and they came out crumbly, but still good.  I decided to turn it into a fat bomb by replacing the egg in the recipe with cream cheese and they came out tasting like a fat bomb truffle.  It is a super easy recipe, but you get a little messy rolling up the balls.  You can put them in ice cube trays or molds to save yourself some messiness, either way, I guarantee they will disappear in no time!

 

Low Carb and Keto Double Chocolate Cookie Fat Bombs

14 servings

 

Ingredients:

1 cup almond butter

2/3 cup erythritol

½ teaspoon vanilla

4 tablespoons raw cacao powder

Pinch of salt

1 ounce full-fat cream cheese softened at room temperature

¼ cup of extra dark baking chips

 

Mix all of the ingredients except chocolate chips in a medium bowl with an electric mixer.  When thoroughly combined, stir in the chocolate chips.  Place in the refrigerator for an hour and then using a teaspoon with a rolling action to get a tablespoon sized piece to roll into a ball between your hands.  Place balls in a glass dish in a single layer and put in the freezer for about an hour until set.  Store in the refrigerator.

 

Nutrition information:  133 calories, 2.4 grams of net carbs, 12 grams of fat and 5 grams of protein

 

Low Carb and Keto Carrot Cake

I found a great carrot cake recipe on Pinterest last week from Thismomsmenu.com and tried it out over the weekend.  It was pretty good!  I couldn’t find the confectioners erythritol, so I just used the brown sugar type that I had on hand and the frosting came out a bit dense but was still good.  I have since ordered the confectioners kind from Amazon.  I also just threw all of the cake ingredients into a bowl and mixed it all up.  The individual steps seemed a bit much.  The serving size of a 12th of the cake is a bit small, but hey it is still a sweet treat that makes eating keto more enjoyable!  I hope you like this one!

 

Keto Carrot Cake

12 Servings 

 

Ingredients

For the cake:

  • 1/2 cup erythritol (granular or confectioners)
  • 5 tablespoons butter softened
  • 4 large eggs
  • 1 teaspoon vanilla
  • 2 tablespoons heavy whipping cream
  • 1 1/2 cups Almond flour
  • 2 tablespoons coconut flour
  • 1 tablespoon baking powder
  • 1 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/2 cup carrot (about 1 large carrot) finely grated

For Cream Cheese Frosting:

  • 4 ounces cream cheese softened
  • 2 tablespoon butter softened
  • 1 teaspoon vanilla
  • 1 tablespoon heavy cream
  • 1/4 cup confectioners erythritol

Instructions

For the Cake:

  1. Preheat the oven to 350 degrees F. Line the bottom of a 9″ cake pan with parchment paper and spray with non-stick cooking spray.
  2. In a large bowl, beat together the erythritol and butter until fluffy.
  3. Beat the eggs in, then the heavy whipping cream and vanilla.
  4. Next, beat in the almond flour, coconut flour, baking powder, and spices.
  5. Fold in the shredded carrot and mix just until it is well integrated into the batter.
  6. Transfer to prepared pan and bake for 18-25 minutes or until a toothpick inserted into the center of the cake comes out clean.
  7. Allow the cake to cool completely before frosting.

For Cream Cheese Frosting:

  1. In a medium bowl, beat the butter and cream cheese until smooth and uniform. Add the erythritol and vanilla and continue mixing. Add the heavy cream and stir until you have a smooth frosting. Add more heavy cream 1/2 tbsp at a time if your frosting is too thick.

Recipe Notes

Nutrition info for 1/12th of the cake: 148 calories, 14g fat, 14g carbs, 1g fiber, 12g erythritol, 4g protein. 1 net carb per serving!

carrot-cake-2-690x460

 

 

Keto Friendly Asian Dishes

mongolian beef

I miss Asian food so bad on this eating plan!  Most dishes use sugary ingredients and cornstarch.  I found a couple of recipes that sound flavorful and just might satisfy my cravings.

 

Hot Spicy Mongolian Beef

Serves 4

 

Ingredients:

1 tablespoon sesame oil

½ teaspoon erythritol

3 tablespoons soy sauce

2 teaspoons water

2 pounds beef round steak, sliced thinly

1 tablespoon avocado oil

2 garlic cloves, crushed

5 red chili peppers

1 onion, finely chopped

1 cup sliced green onions

1 red bell pepper, seeded and sliced

1 tablespoon fresh grated ginger

Instructions:

In a large bowl combine sesame oil, ginger, erythritol, soy sauce, water and round steak, mix well and marinate for two hours.

In a skillet over medium heat, add oil, crushed garlic, red chili peppers, chopped onion, sliced green onions, and sliced red bell pepper; cook for about 2 to 3 minutes.  Add the marinated meat mixture, stirring and cooking for about 3 to 5 minutes, or until done.

Serve over cooked cauliflower rice.

Source:  Lowcarbcooking.org

 

This Asian sauce can be used as a sauce for grilled meat or poultry, dressing for salads and as a marinade.

 

Ginger, Soy and Sesame Dipping Sauce and Marinade

 

Ingredients:

¼ cup reduced sodium soy sauce

¼ cup reduced sodium chicken broth

2 tablespoons sesame oil

2 tablespoons rice wine vinegar or cider vinegar

1 teaspoon erythritol

½ tablespoon fresh grated ginger

1 garlic clove, pushed through a press

Instructions:

In a small bowl, whisk all ingredients together.

Source:  Atkins.com

 

These Low Carb Bacon Crab Rangoon Fat Bombs are a small snack that’s high in fat and low in carbs. You can have them as a quick breakfast, snack, as a delicious keto appetizer, or side dish.

Bacon Crab Rangoon Fat Bombs

24 servings

 

Ingredients:

1 package 8 ounces cream cheese

1 can crab meat 170 g

3/4 cup shredded mozzarella cheese

1/2 teaspoon finely minced garlic

1/2 teaspoon garlic powder

½ teaspoon onion powder

Dash of salt and pepper

10 slices bacon

Instructions:

  1. Soften the cream cheese. Then in a large bowl mix it with the strained canned crab, the shredded mozzarella cheese, the minced garlic, the garlic and onion powder and the salt and pepper. Mix until well combined. Place in the refrigerator for 30 minutes.
  2. Cook the bacon until crispy.  Set aside to cool, then chop into small pieces.
  3. Scoop tablespoon size balls of the cream cheese and crab mixture and use your fingers to make them ball shaped. Roll the balls in the chopped-up bacon. Store in the refrigerator until ready to serve.

Source:  officiallyglutenfree.com

crab rangoon fat bombs