keto – Page 8 – The Keto Guru

Keto Tacos

These Keto tacos are super easy. You can make them with shredded cheese as well but using these Folio wraps, there is no mess. And you can get dinner done in a jiffy! They are super tasty and low carb making this a great Keto option for Taco Tuesday!

Ingredients:

Folio cheese wraps

Protein (I chose leftover air fried chicken but taco meat fits perfectly here)

Any keto approved condiment you want to put on them, possibilities are endless

Instructions:

Remove your folio from the packaging and place on a plate with the bottom paper on. The cheese should be exposed facing up. Put in the microwave and microwave for 1 minute 30 seconds. If you want your “shell” soft, go about 1 minute. If you want it even more crunchy, keep adding time until you get it to the crispness you like.

This is the softer version, after about 1 minute in the microwave

Immediately after pulling from the microwave, shape your shell over something rounded. Your shell will need to cool down for a few minutes in order to harden. Find something in your kitchen, I used a rolling pin but I think a spatula would do just fine.

Once your shell has cooled and has hardened, place on your plate and get to work! Enjoy. Super simple didn’t I tell ya!

Your nutritional facts can be found on your folio packaging. What you dress your tacos with will determine the macro. Don’t be scared, drop me a comment below and let me know what you think. Who’s ready for super simple tacos?

Keto Air Fried Sausage Balls

Do you have Keto friendly snacks around when you have that need for a snack? These are so simple to make and they are super Keto friendly. Best of all, there are 0 carbs in this recipe. Eat them hot, eat them cold, but I can assure you they won’t last. This would be a great appetizer for a party too. Nobody would even know they are Keto!

Ingredients:

1 lb breakfast sausage; 1 cup crushed pork rinds; 1/2 cup natural shredded cheddar cheese; 1/2 cup monterey jack cheese; 1 large egg; 8 oz softened cream cheese; seasonings of choice; air fryer or oven

Instructions:

1st and foremost, you need to ensure your cream cheese is softened. Dump all of your ingredients into a bowl. No particular order, just dump it all in there.

Mix all of your ingredients until it’s uniform. You can use your hands, a spoon, or paddle mixer. Whatever works for you!

Using an ice cream scoop, scoop out your mixture into even balls. I choose an ice cream scoop because it makes even, uniform balls.

Place your sausage balls into your preheated air fryer and cook at 375 for 30 minutes. You can use the oven with the same settings but at least the air fryer doesn’t heat up the house.

Once your timer goes off, remove from air fryer/oven and place on counter to cool down. Place in an airtight container and store in the fridge.

Nutrition facts

This recipe yielded 32 sausage rolls. The nutrition facts are for 1 sausage ball:

Keto Chicken Cordon Bleu

Guys, this is the real deal. You will not miss the carby breading on a typical Cordon Bleu. This crust is great and the chicken is packed with flavor and the best part, 1 cordon bleu is 3 net carbs. That’s it! What are you waiting for, go make it now!!!

Ingredients needed:

3 large chicken breast to split in half or 6 pre-cut split breast chicken breast
1 bag of your favorite pork rinds, non-spicy or spicy, your choice
6 oz Parmesan cheese grated
6 tbs almond flour
2 eggs
6 deli slices of black Forrest ham
6 slices of natural swiss cheese
Salt/pepper to taste
Some kind of Keto friendly dippin’ sauce. Typically a honey mustard or honey dijan

Instructions:

In your blender, add your bag of pork rinds and blend down to a powder. Add in (1) 6 oz. bag of grated parmesan and 6 tbs. of almond flour to the powder and blend again for about 10 seconds. This is your breading.

If you’re using whole breast, you will need to split your breast and pound them flat, about 1/4″ thick and then salt/pepper both sides.

Once your chicken is seasoned, place a 1 piece of black forrest ham and 1 slice of swiss cheese longways on the chicken.

Roll your chicken slowly from one end until you’ve created a perfect roll. I chose not to add toothpics here and it totally worked fine. You just need to be careful with how you handle them.

Dip your cordon bleu rolls into your egg wash and directly into your breading mix. Ensure both sides and ends are covered in the batter.

Once you have all your chicken battered, place into your pre-heated air fryer and air fry at 400 for 20 minutes. Keep the seam side down and there won’t be any need to flip.

Pair with your favorite side dish and dippin’ sauce and enjoy!

Keto Cabbage Roll Enchiladas

Hold the press! Here you go, you can have enchiladas on Keto whenever you want too… and it tastes like the real deal. I’m sure there are recipes out there, but I just thought this one up this week and we made it happen this weekend. We chose to go with a cream sauce instead of a traditional red enchilada sauce. Besides, this how I order them in a restaurant. Anyhoo, I hope you enjoy making them and enjoy eating them as much as I have. If you have any questions, just drop me a message on the contact me page.

Sauce Ingredients:

2 tbs grass fed salted butter; 2 cups chicken stock/broth; 1/2 cup heavy whipping cream; 4 tbs sour cream; 3 cups natural cheddar cheese; 1 tsp onion powder; 1 tsp ground cumin; 1 can (4 oz) green chilies; good pinch of salt; 1/4 cup natural cheddar cheese for topping before oven;

Enchilada ingredients:

Medium head of cabbage

3 large chicken breasts; seasonings of choice

Instructions

Boil your head of cabbage in a stock pot on the stove. You are basically just blanching. As the leaves get tender, using tongs, start to pull the leafs away and place off to the side as seen in the pictures. This will be your tortilla.

On a cutting board, cut your chicken into strips and cut in half. You don’t have too, I choose to cube the chicken to get more surface contact for seasoning. Rub the chicken lightly with olive oil and season the heck out of them. Place into your pre-heated air fryer and air fry for 12 minutes. No need to flip, they will be just fine. Remove when done and let chicken rest for about 5 minutes before chopping it up. Set aside.

In another pot on the stove, pour all of your sauce ingredients into the pot. Continue to stir as the cheese melts and the sauce thickens. I actually added 1 tsp of Xanthem gum to help thicken it up. You can add more cheese or a bit of cream cheese if you like but it raises the calories greatly. Once your sauce is thick enough (you decide what thick enough is), remove from heat.

Lay out your cabbage leaf on a plate. Get a good hand-full of chicken and place on the inside. Tuck both sides and roll from the side the meat is on. Once you make a full roll, you can cut the excess cabbage off if you like, it makes it look cleaner. Continue until you fill your casserole dish, ladle your cause on top. My dish held about 8 or 9 ladles of sauce. We put the remainder of the sauce in a container to use on another dish later. Sprinkle your 1/4 cup of cheese on top and bake at 350 for 25 minutes. Remove and enjoy!

Nutrition facts (2 cabbage rolls, about 1 ladle of sauce):

294 calories; 4 net carbs; 17 g fat; 29 g Protein

Keto Creamed Spinach

Super simple, super Keto Creamed spinach. If you like creamed spinach, then you will want to try this one. It was cooked in less than 15 minutes. 1 serving is only 4 net carbs. You can’t go wrong. Here, we paired it with our crispy air fried spicy chicken tenders (can be found on it’s own recipe).

Creamed Spinach Ingredients:

3 oz. cream cheese; 3 tbs grass fed salted butter; 16 cups baby spinach (seems like a bunch but it’s not); 1/2 cup heavy whipping cream; 4 tbs grated parmesan (to top); 3 garlic cloves or garlic powder; salt, pepper to taste

Instructions:

On the stove-top, melt the butter with your garlic cloves or powder and add your 16 cups of spinach. You may need to cook some of it down and keep adding until you’ve added all 16 cups. Don’t worry, it will all fit. Once your spinach has been sweat down, add your heavy cream, cream cheese, and all of your seasonings. Keep slowly stirring until the cream cheese is melted and reduce to low heat and allow to simmer and thicken. If your creamed spinach is still too runny, you can add a little more cream cheese or more spinach to help thicken it up. This recipe should make about 4 servings.

Nutrition facts per 1 serving:

4 net carbs; 28 g of fat; 8 g of protein; 298 calories

Keto Baked Potato (Fake Potato)

Do you miss having a baked potato? I did, all of the time. Well, not anymore. This Keto Fake-Potato will meet any need you have and tastes just like you’re eating a baked potato. You can simply add whatever Keto ingredients you want to dress your fake-potato. Tonight, we re-purposed our Keto coconut air fried shrimp from 2 nights ago. Did I mention that this is low calorie as well? What you see on my plate is 565 calories!!

As pictured ingredients:

Cauliflower pearls or florets – 1 cup; 2 tbs grass fed butter; 2 tbs Daisy sour cream; 2 tbs bacon crumbles; 2 tbs Tillamook natural shredded cheese; 8 Keto coconut air fried shrimp (see previous post on Keto Coconut Air Fried Shrimp)

Instructions:

Boil/steam your cauliflower. If you use whole florets, I like to use the microwave for 8 minutes, in a bowl, covered in saran wrap. Perfectly tender every time. In this instance, we used the pearls and cooked them stove-top. Once tender, drain any water and plate. Add the amount of butter you want to use, bacon crumbles, sour cream, shredded cheese, and shrimp (or any protein, or no protein). Add some salt and pepper and enjoy!

Keto Guru Coconut Air Fried Shrimp

Well, here you go, another winner. If you love fried shrimp, this Keto version leaves you missing nothing. Honestly, I couldn’t tell a difference in taste. It was on point. Adding the unsweetened coconut flakes was a win as well. I love coconut fried shrimp and this totally fit that need. Shrimp is great because you can eat quite a bit and stay low on calories. 10 shrimp, as pictured on my salad, is only about 60 calories. Win right? I know. Hope you enjoy them as much as we did.

Ingredients:

1 lb fresh large shrimp, peeled and de-veined; Kroger spicy chicharrones 1/2 bag; Unsweetened coconut flakes 1 1/2 cups; 4 tbs almond flour; 1/2 cup parmesan cheese, grated

Instructions:

In your blender, blend your chicharrones for 3-5 seconds. Add in your parmesan, coconut, and your almond flour. Blend again until you have a powder-like consistency.

In a separate bowl, beat an egg. Add in hot sauce (if desired). Dip your shrimp into the egg mixture and then coat in your breading mixture. Place directly into your pre-heated air fryer. Once filled, air fry for 10 minutes, flipping halfway. Remove and enjoy. Super simple right?

You can also use the non-spicy chicharrones, add more seasoning, remove the coconut.. customize how you like. You won’t be disappointed with the texture nor the taste.

Guru Crunchy Parmesan Chicken

There’s so much to love about this dish. Heck, there’s so much in this dish. When you want parmesan chicken, zoodles, garlic bread, and alfredo sauce, you just stack it all up. I have finally found the winning breading for the best tasting, crispiest chicken crust. Honestly, you can have this chicken on anything. It is going to be great on a salad, a chaffle sandwich, by itself to dip.. really, anyway you want it! I hope you enjoy it as much as I do. Below will be the recipe for the chicken only as you can search for the alfredo sauce and white bread chaffle in a separate post. The only thing we done differently on the chaffle is adding in garlic powder to give it a garlic bread taste!

Ingredients:

Batter

1 big bag of Kroger pork rinds (plain or spicy); 1 cup parmesan; 4 tbs almond flour; 2 eggs; seasonings of choice

Pack of chicken tenders (11 each)

Instructions:

Put an entire bag of pork rinds into your blender/processor. Add 4 tbs almond flour and 1 cup of parmesan cheese to the pork rinds. Blend until your pork rinds are in an almost powder state. Remove from blender and put into a large bowl. In a separate bowl, crack your 2 eggs and beat them. Add your seasonings directly to your egg.

Dip your chicken into the egg and then directly into your pork rind mixture, coating both sides generously. Place into air fryer and season the outside this time. Air fry for 12 minutes, flipping halfway.

Pull out once cooked and place on a wire rack. This helps them crisp up more. Plate with your favorite side or sides and enjoy.

Guru Keto Pizza

Missing pizza? Well, you shall miss no more. This is probably one of the easiest pizza recipes I’ve found. It’s super simple and taste so good. The best part of it, you can customize it however you like. Personally, my favorite has been a chicken bacon ranch where I use my homemade alfredo sauce, bacon crumbles, ranch seasoning, chicken, and cheese. But like I said, the possibilities are endless. Now for the pro tip, get a pizza stone. It makes the crust so much more crispy than a typical pizza oven pan. And parchment paper is needed. The dough will not stick to the parchment paper, at all. Try to find a good low carb pizza sauce. We happen to make our own but Rao’s sauce (we find at Kroger and Costco) is great and the lowest carb I’ve found. The other great thing about this dough is that you can use as a bread stick as well. Add some cheese and make cheesy bread!!! This is a highly caloric meal. We try to limit eating pizza to once every few weeks but it is Keto friendly.

Ingredients:

2 cups of low moisture shredded mozzerella cheese

1/2 cup almond flour

Italian seasonings

Toppings of your choice

Instructions:

In a microwave safe bowl, heat the mozzarella cheese on high for 1 minute, 30 seconds. Remove from microwave and stir in your Italian seasoning (or whatever you like to season with). While still hot, put 1/2 of your almond flour in and mix well. Then add in the other half of your almond flour (total of 1/2 cups). Stir this really well and make sure all of the almond flour is blended with the cheese (see picture). On parchment paper, roll out the dough until it’s even and about 1/8″ thick. Poke holes with a fork on the rolled out dough to prevent it from bubbling up in the oven. Place on pre-heated pizza stone (leave it on the parchment paper) and cook in the oven for 8-10 minutes at 375 until golden brown. I bought this pizza stone on Amazon here: https://amzn.to/3gQyqle Remove and dress with your toppings. Place back into oven for another 10 minutes. Remove and enjoy!

Nutrition facts:

These facts are for the dough only. What you top your pizza with will dictate your net carbs/calories.

Pizza cut into 8 slices

1 piece 110 calories; 2 g net carbs; 6 g fat; 8 g protein;

Air Fried Chicken Cheese sticks

Who doesn’t love fried cheese sticks? How about a fried chicken cheese stick? Let’s take that to another level and bacon wrap that fried cheese stick. Yes, you heard me. This is actually one of my favorites. It’s really simple to make and is one of the best tasting. The most important thing to remember on this recipe is to freeze your cheese sticks. If you don’t, by the time your chicken is cooked, your cheese will all ooze out. We keep them stored in the freezer all of the time so there’s no doubt they are plenty frozen.

Ingredients

1 pack chicken tenders (about 10 tenders)

1 pack of cheese sticks (your choice, however we use Frigo mozzarella sticks)

10 slices of bacon

Seasonings of choice

Instructions

Season your chicken generously. Remove your cheese sticks from the freezer (keep them in there until the last minute). Lay the cheese stick on the chicken and wrap tightly around the chicken and the cheese stick. Place into pre-heated air fryer and air fry for 12-14 minutes, flipping at the halfway point. My suggestion is on the 1st 7 minutes, face the cheese stick down. That way, on the second half of the cook, it doesn’t ooze out too much. After your chicken is cooked and the bacon has the crisp you want, place on a wire rack and allow the bacon to crisp up. Pair with your favorite dippin’ sauce and healthy vegetable and enjoy!

Nutrition facts

1 tender: 214 calories; 1 net carb; 12 g fat; 24 g protein