keto – Page 9 – The Keto Guru

Air Fried Bacon Wrapped Cheese Stuffed Chicken Breasts

Simple and easy bacon wrapped chicken breast with a Babybel cheese inside! You can bacon wrap and stuff anything and take it to another level. The hardest thing is being patient and letting that air fryer cook the bacon long enough. Had to use the oven tonight to cook the brussel sprouts because the air fryer was a tad occupied. The greatest part of air frying? You have time to clean your kitchen while the food is cooking. Enjoy!

Ingredients:

3 medium/large whole boneless skinless chicken breasts; 6 individually wrapped Babybel cheese (any flavor you choose will work); 12 pieces of bacon; Seasonings of choice

Instructions:

Cut the whole breast in half and gently insert a knife to make a nice little pocket. Insert your Babybel cheese into your opening. It’s ok if the cheese is a little exposed. This is why we are going to wrap it in bacon. After stuffing all of your breasts, generously season your breast on both sides. Wrap each 1/2 breast with 2 pieces of bacon, ensuring you cover the opening so your cheese doesn’t ooze out. Place directly into your pre-heated air fryer. Air fry for 20 minutes (more if needed to crisp the bacon), flipping 1/2 way through. Remove from air fryer and place on a cookie rack for a few minutes allowing the meat to rest and the bacon to crisp.

Air Fried Keto Parm Shrimp

This was fun. If you like fried shrimp, then you will love this one. I did something a little different this time. Instead of using an egg wash for the batter, I used mayo. Sound nasty? Well it’s not. Actually, for shrimp, the mayo was a better binder for the Parmesan than the egg wash. Topped with our homemade spinach Alfredo sauce on top of a white bread chaffle, there is nothing bad about this! And do yourself a favor, don’t buy junk frozen shrimp. Buy you some good fresh caught Gulf shrimp. Farm raised and imported shrimp does taste different.

Ingredients:

Shrimp: 1 lb large/jumbo gulf shrimp; 2 cups mayo; Seasonings of choice; 6 oz. shredded Parmesan cheese

Alfredo sauce: 1 cup heavy whipping cream; 6 oz. shredded Parmesan cheese; 2 tbs grass-fed butter; 3 cups of baby spinach; salt and pepper

White bread chaffle: 1 egg; 3 tbs. almond flour; 1 tbs. sour cream; 1/4 tsp baking powder; 1 tsp water (I actually double this because the above ingredients yield 2 chaffles; I have a quad waffle maker)

Instructions:

Peel and de-vein your shrimp and set to the side. In a bowl, add your mayo and seasonings and mix well. On a plate, place the shredded Parmesan. Dip your shrimp into the mayo and ensure it’s coated well. Place coated shrimp on the parmesan, coat both sides and immediately place into the air fryer. Repeat until you fill up your air fryer. Mine is huge and can hold the entire lb of shrimp, but be careful that you don’t overload yours as they won’t cook even. Once full, set air fryer to 400 and cook for 15 minutes. Stop at 7 minutes and flip (yes some of the parmesan on the bottom will come off, just sprinkle a little more on top when you’re done flipping). Finish cooking until you hit the 15 minutes or your shrimp is cooked.

In a pot, melt your butter then add your cup of HWC. Stir until the butter is melted. Add in your bag of parmesan, 3 cups of spinach, salt and pepper, and stir until nice and smooth. Remove from heat.

For the chaffle, add the egg to a bowl and beat. Add in your sour cream, water and baking powder before you put in the almond flour (it seems to mix better). Once the almond flour has been added, mix until it’s nice and smooth. It should look like pancake batter. Put into your pre-heated waffle maker and cook until it stops steaming.

Plate your cooked chaffle, add your shrimp, and top with the spinach alfredo sauce and enjoy. And remember, this is just how I make them. You can tweak and add ingredients or remove ingredients as you see fit.

Keto Stuffed Cabbage Rolls

Very low carb and low on calories. You can’t go wrong here. The idea here is to get large enough cabbage leafs so you can make a decent size roll and get stuffing inside. And the possibilities are endless. You can stuff with whatever you like.

Ingredients: Large leaf cabbage (8); 1 lb ground chicken; riced cauliflower (8 oz.); mozzarella cheese (2 cups); grated Parmesan (1/2 cup); tomato sauce (1 cup); seasonings of choice

Instructions: Boil your cabbage head 5 to 8 minutes. As you are boiling, slowly pull the leafs off from the outside. Be careful, you want a get a good roll out of it. In a separate skillet, brown the riced cauliflower and mix in the ground chicken and cook until done. Open cabbage leafs and stuff cauliflower/chicken/seasoning mixture inside. Roll up and place in baking dish. Lightly coat the outside of the cabbage roll with tomato sauce. Sprinkle on the mozzarella and Parmesan cheese. Cover with foil and bake at 375 for 20 minutes. Remove the foil and bake another 20 minutes until cabbage has browned. If needed, use your broiler at the end to get that browned. Remove and dress as you like. I used 2 tbs of sour cream on top! Enjoy!!!

Nutrition facts per 1 roll with sour cream: 188 calories; 4 net carbs; 12 g of fat; 15 g of protein

Keto Alfredo Sauce

Super easy, super rich homemade Alfredo sauce. The question is not what does this go on, it’s what it can’t go on? This recipe takes about 5 minutes to make and it’s super simple. We’ve used this sauce on Parmesan chicken over zoodles, over broccoli, used it as a pizza sauce, and even over a chaffle. Take it to another level and put in a generous amount of spinach!

Ingredients: Heavy Whipping Cream (1 cup); Parmesan Cheese (6 oz); Grass fed butter (2 tbs); Salt and Pepper to taste

Instructions: On the stove top, add butter to sauce pan on medium heat. Once butter is melted, add your HWC and stir until it’s mixed. Add your Parmesan cheese and stir for several minutes until all ingredients are combined. Salt and pepper to taste. Once cooked, remove from heat.

Calories: 215 per 1/2 cup; 4 net carbs; 19g of fat; 7g of protein

Air Fried walnut crusted chicken tenders

This turned out to be a great idea. This is keeping your carbs low, very low, and flavor on point. Instead of making a batter using almond flour, simply grind some walnuts in your blender. Whip up a few eggs in a bowl, dip your chicken, then gently coat your tenders, both sides, with the ground walnuts. Drop into the air fryer, set to 400. Cook for 12-14 minutes, flipping at halfway. When chicken is done, place on a cookie rack for 5 minutes to allow the chicken to stay crisp. Pair with a nice vegetable and enjoy!

Nutrition facts per chicken tender: 111 calories, 1 carbs,15g. protein, 5g. Fat