Tag Archives: lchf

Keto Guru Air Fried Coconut Chicken

Super simple, super sweet coconut chicken. This actually happened by chance tonight. I was going to make shrimp again and the batch I was given wasn’t too appealing. So, I pulled out the trusty yard bird and threw down some tenders. This is really easy and I’m telling you, the coconut sweet drops really bring out that coconut flavor that’s missing from the unsweetened coconut flakes.

Ingredients:

  • 6 tbs coconut flour
  • 2 or 3 eggs
  • 5 oz unsweetened coconut flakes
  • 2 squirts of coconut sweet drops; can be found here —>> https://amzn.to/2Q0Ccwp

Instructions:

Set up your batter station from left to right. Chicken, coconut flour, egg wash, and then coconut flakes. In the eggs, add your 2 squirts of the sweet drops. You can thank me later.

Take your chicken from the package and roll in the coconut flour. Make sure you coat the entire surface of the tender.

Dip coated tender in the egg mixture. Make sure you let the excess run off.

Directly place your tender on the coconut. Press down gently and then flip. Make sure you get the coconut all over the entire surface. Place on your air fryer rack. Repeat until all of your tenders are coated. Season the tenders once all battered for extra flavor. I chose a spicy seasoning so we could have that sweet and spicy combo.

Place your tenders in your pre-heated air fryer for 12 minutes at 400 degrees. If you don’t have an air fryer with racks, you will need to flip at about 6 minutes. Remove when your 12 minutes are up and let the rest for a few minutes.

Plate however you like. Pair with a nice vegetable, a great salad (like I did), or just use to dip in your favorite Keto approved sauce. Enjoy this super simple recipe!

Keto Ravioli

Holy cow, this was awesome. If you have used my pizza recipe before, then you have what you need for the ravioli. Add a stuffing of your choice and throw into the oven, and you have a fantastic Italian dinner. Paired with zoodles and Rao’s marinara, this keeps the meal on the low carb side. This meal did take a little bit of time. You have to make the ravioli, then the meat stuffing, then assemble. All in all, it took me about an hour start to finish.

Ingredients:

Ravioli

  • 2 cups low moisture mozzarella cheese
  • 1/2 cup almond flour
  • Italian seasoning to taste

Stuffing

  • 1/3 lb ground meat of choice
  • 2 cups of baby spinach
  • 1/2 cup of ricotta cheese
  • 2 tbs of parmesan cheese
  • Italian seasoning

Instructions:

In a microwave safe bowl, add your mozzarella cheese and Italian seasoning. Microwave for 1 minute and 30 seconds.

Stir the cheese really well and add only half of your 1/2 cup of almond flour and knead into the cheese. Once this is nice and mixed, add the other half of the almond flour. This makes it really easy to blend the mixture. Knead until you have a nice looking dough.

Lay out parchment paper on the counter and roll out your dough into a rectangle. Don’t worry if it’s not perfectly square, you will just have some smaller pieces. I used a rolling pin but if you don’t have one, use your forearm. It will work. Once rolled out, cut into equal squares. Make sure they are big enough so you can fill them nicely.

On the stove top, add some butter to the pan and melt. Throw in your spinach and sweat down. This only takes a few minutes. Once cooked, remove from the pan and set to the side. I suggest cutting your spinach up now.

In the same pan you cooked your spinach, cook your ground meat of choice. Here I used Italian sausage. Don’t forget to season your meat. Once the meat is cooked, place into a small mixing bowl.

In your bowl with your ground meat, add your ricotta cheese and parmesan cheese. Mix this well.

Now we are ready to assemble our ravioli. Get a small scoop of your meat mixture and place in the center of your ravioli. Pinch the corners tightly either using your fingers or a fork. I found that my fingers worked just fine. Repeat this process until you have stuffed all of your ravioli. You may have extra filling, just save this for another day to put on some zoodles.

Set your oven to 375 degrees. On a baking sheet, line with parchment paper and place raviolis on it. Sprinkle a little parmesan on top. Cook for 7-10 minutes until golden brown. I attempted this in my air fryer and they stuck to the rack. Next time I will use the oven.

Pair your ravioli with some zoodles and low carb/sugar marinara sauce and enjoy!

Keto no bake strawberry cheesecake

Do you have 15 minutes to spare? Then you can whip up this great dessert in a jiffy. Tastes just like cheesecake without all the work of baking in the oven. Add your favorite Keto approved berry or berries and some Keto approved baking chocolate chips and you have a winner!

Ingredients (approx 8 servings):

  • 1 block (8 oz) softened cream cheese
  • 1/4 cup classic monkfruit sweetener, or Keto sweetener of choice. I use this from Amazon –> https://amzn.to/30XCeeQ
  • 1/2 cup heavy whipping cream (I used dairy free)
  • 6 medium strawberries, diced
  • 40 g of Lilys chocolate chips. You can find them here –> https://amzn.to/3gZtbQ0
  • 1/4 tsp vanilla

Instructions:

Place your softened cream cheese in a mixing bowl. Whip with a hand mixer until loosened.

Once you have whipped your cream cheese, add your heavy whipping cream, monkfruit sweetener and vanilla and whip on low/medium until it forms nice fluffy peaks.

Add your strawberries and chocolate chips and fold them in. Do not use the mixer as this will beat your strawberries and chocolate chips to death.

Transfer your mixture to a container and place in the fridge for a few hours to firm up. It’s good right out of the bowl but it’s even better when you let it set-up. Enjoy. Don’t be afraid to get creative and add/remove items. Just remember, keep it keto!

Keto Pecan Pie Fat Bombs

When you need that extra fat punch or you just have that sweet tooth, having fat bombs on hand are a must. These Keto pecan pie fat bombs do just the trick. Loaded with the necessary good fats and low on carbs, they are a fantastic treat. Best of all, it takes less than 20 minutes to prepare. Great taste and very satisfying!!

Ingredients (Yields 9):

  • Pecans – 6 tbs chopped
  • Granulated monkfruit sweetener – 2 tbs I use this from Amazon –> https://amzn.to/2E1D3dt
  • Almond Flour – 6 tbs
  • Softened (not melted) grass fed butter – 4 tbs
  • Vanilla – 1/2 tsp
  • Liquid stevia drops – 1 or 2 drops (this is potent, be careful) I use this brand off of Amazon —> https://amzn.to/3gY0m6D
  • Cinnamon to top

Nutrition facts per 1 fat bomb:

1 net carb; 10 g fat; 1 g protein; 104 calories

Instructions:

In a mixing bowl, add all of your ingredients. Mix either by hand or hand mixer until all ingredients are mixed well.

Place your bowl with your mixture in the freezer for 10 to 15 minutes to help them set up.

Once your timer has gone off, roll out your fat bombs into balls. I used a 1 tbs measuring cup because my scoop was too big. If you have a smaller cookie scoop, use that. Repeat until all of your mixture is rolled. Take each fat bomb and roll over the leftover chopped pecans (if desired).

Plate your fat bombs and sprinkle with cinnamon if desired. Put them back into the freezer to firm up again. Place in an air-tight container and you can put in the fridge for about 3 days. Enjoy!

Keto Chicken Crust Pizza

Well, I had to try it. I’ve seen many varying recipes of this so I’m going with my own. I’m keeping it simple using only 2 ingredients (plus seasoning) for my crust. It’s not that I don’t love the pizza crust recipe I have, I’m just looking for something to lower the calorie count a bit. But this is interesting, very. It has the pizza look and flavor, but the crust was like eating chicken with pizza toppings. It was good, don’t get me wrong, I think I prefer my previous pizza recipe. I’m going to keep playing with this one maybe and see if it can improve.

Ingredients

  • 1 lb of ground lean chicken
  • 1/2 cup of mozzarella cheese
  • Italian seasoning or whatever tickles your fancy
  • Pizza sauce of choice
  • Toppings of choice

Instructions

In a mixing bowl, place your ground chicken. Put in your seasoning and mozzarella cheese and mix by hand.

Once mixed, place chicken on a pizza pan with parchment paper. Use your hands to form the shape of a pizza. I suggest 1/8 of an inch to 1/4 of an inch crust.

Sprinkle a little more seasoning on top (if desired) and put in your pre-heated oven for 20-25 minutes at 400 degrees. NOTE: the chicken will release some water. I stopped halfway and poured it off the pan.

Once crust is cooked, allow about 10 minutes to cool before topping. I think this will allow the cheese to set up and the chicken won’t absorb your sauce.

Dress up your pizza with your sauce and toppings and throw back in for another 10 minutes.

Slice it up and enjoy!

I found that this pizza yields 2 servings which is half the pizza. The chicken crust shrinks quite a bit. The pizza ends up heavy on protein so you fill up fast. 1/2 of the pizza macro looks like the following:

Nutrition: 1 net carb; 9 g of fat; 59 g of protein; 424 calories

You should definitely top your pizza with veggies and sauce as you don’t need to add more protein to it. That’s why we chose pepperoni and breakfast sausage along with our homemade alfredo sauce.

If you come up with a unique way of improving, give me a shout!

Keto Parmesan Chicken Fettuccine

This almost seems like a repeat recipe. In fact, it’s quite different. In the previous parmesan chicken recipe we use pork rinds to get the crunch. Today, we are using parmesan grated cheese and a little bit of almond flour to get the fantastic crust. I feel if you want that authentic Italian taste, this is the way to go. Paired with our homemade Keto Alfredo sauce and zoodles, this makes a gem of a meal.

Ingredients:

Parmesan Chicken

  • 3 large boneless skinless chicken breasts
  • 1 cup almond flour
  • 6 oz grated parmesan cheese
  • 3 large eggs
  • McCormick Garlic/Herb/Black Pepper/Sea Salt seasoning to taste

Keto Alfredo Sauce

  • 1 cup heavy cream
  • 6 oz. grated parmesan
  • 2 tbs grass fed butter
  • salt/pepper to taste

Fettucinie

  • 2 medium zucchini

Instructions:

Start by preparing your chicken. If you didn’t buy tenders, then slice your breast into the size you want. I buy breasts and tender myself because it is much cheaper. Just do the extra work, save yourself some money.

Prepare your batter station. You will need your eggs beaten and seasoned, your almond flour in a separate dish, and your grated parmesan in a separate dish as well.

Start by placing your chicken in the almond flour and coat all sides. Dip into your egg, let excess drip off. Place on your parmesan and coat all sides of the chicken. Place on your air fryer rack. Repeat until all of your chicken is battered. Then hit them with a little more seasoning.

Put your chicken in your pre-heated air fryer and cook at 400 for 12 minutes. If you do not have racks, then you will need to flip halfway. I also suggest spraying your rack with olive oil spray as the parmesan likes to stick.

While your chicken is cooking, get your zucchini and zoodle them. Choose whichever size blade you want your noodles. We used the fettuccine blade tonight. We use this one found on Amazon –>> https://amzn.to/3ixq1DB

Once you have made your zoodles, cut them up a little bit to make them easier to eat. On the stove top, heat up a pan and put olive oil in the pan. Throw your zoodles in, add some salt and pepper and cook for just a few minutes. You don’t want them soft and mushy but you want them heated up. I suggest high heat to heat them up quickly. If you have water at the bottom when your are finished, just simply drain it off. Also, I wouldn’t cook these until you are just about ready to eat. That is also another way to ensure they aren’t soggy.

Now we are onto the alfredo sauce. On the stove top, put your butter into a pot and melt. Add some garlic powder, salt, and pepper. Once your butter is melted, pour in your cup of heavy cream. Stir until ingredients are mixed and then add your grated parmesan. Cook on low for about 8 minutes, stirring frequently. Do not let it sit too long as it will stick to the bottom of the pan.

Plate up and enjoy. If you have any questions or suggestion, leave a reply or fill out the contact form!

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Guru Air Fried Coconut Shrimp Tacos (updated recipe)

So, if something is good, why change? Because you always want to improve right? Well this was a hit! You are going to want to make this one. And, the crema sauce, takes this to another level. Let’s see what we need here:

Ingredients:

Crema Sacue:

  • 1 cup sour cream
  • 2 jumbo avocados
  • 1 bushel cilantro
  • 4 (or more) fresh jalapenos
  • 1 lime, fresh squeezed
  • Salt to taste

Fried Shrimp:

  • 1 lb of fresh large shrimp
  • 1 cup of coconut flour (you can use almond flour if you like) you can find it on Amazon here –> https://amzn.to/3kB1M9n
  • 2 large eggs
  • 1 cup of unsweetened coconut flakes
  • 1 squeeze of coconut flavored sweet drops (this is the secret weapon) find on amazon here –> https://amzn.to/3iBlPTn
  • Folio cheese wraps (your tortilla replacement)

Instructions

Crema:

In your blender, place your avocado, sour cream, cilantro, salt, squeezed lime juice, and jalapenos. Mix in blender until crema is smooth. Remove lid, give it a good stir and taste. If you need more heat or more salt, add as needed. Place lid back on and mix again. Once nice and smooth, place in fridge while prepping the shrimp.

Shrimp:

Peel, de-vein, and wash your shrimp. Set up your batter station with a bowl with your beaten egg, coconut flour, and coconut flakes. In your egg wash, squirt 1 squirt of the coconut sweet drops. This is very powerful so be careful here. This really helps add back in the sweet flavor of coconut the unsweetened coconut doesn’t have. Place your shrimp in the coconut flour first, then the egg, and lay on the coconut. Ensure both sides get coated evenly. Place on your air fryer rack. Repeat until all of your shrimp is battered. Insert racks into your pre-heated air fryer and cook for 12 minutes at 375 degrees. Once your time is up, remove and let rest.

Microwave your folio for 1 minute 45 seconds to get it good in crunchy. If you like it softer, go less. Of course add more time to get it even crispier. Enjoy!

Keto MilkShake

Obvioulsy you can’t just go to your favorite drive thru and order a milkshake. But that’s ok because this one will make you forget all about those. This delicacy is a must. Whether it’s a mid day snack or late night munchie, it has a perfect macro and the calories won’t blow you away at all. And it’s simple with only 2 needed ingredients that you don’t have to prepare.

Ingredients:

  • Atkins Milk Chocolate Delight protein shake (these are perfectly balanced. you get them at Walmart and they are only $4.98 for a 4 pack)
  • Ice Cubes

Yeah, really, that’s it. Of course, you can add things like Keto approved chocolate chips if you want or maybe a Keto cookie, just watch your calories.

Instructions:

In your blender or mix cup, add your ice cubes. Fill with the protein shake. Blend until smooth. If you want thicker, add more ice. Thinner, add more shake or reduce the ice next time.

It’s that simple. Now go make one and enjoy!

Keto Chicken Salad Bowl

You know how you go to a Mexican restaurant and order that big, greasy, crunchy taco shell salad full of carbs? Well now you can make your own at home guilt free with only 1 net carb per shell! These Folio wraps are pretty diverse and can serve multiple purposes including taco salad shells. Just a quick trip into the microwave and something round to form it and you have a homemade Mexican restaurant in your Keto Kitchen!

Ingredients:

  • Folio cheese wrap (Cheddar was chosen tonight)
  • Salad of choice ( I prefer baby spinach)
  • Natural cheese
  • Avocado
  • Bacon Crumbles
  • Protein of choice (my pecan crusted chicken was chosen today)
  • Feta Cheese
  • Dressing of choice

Really the ingredients are endless. Just make sure it’s Keto friendly and pile them up.

Instructions:

Remove Folio from plastic and place on plate. Do not remove the wax paper from the bottom. Place in microwave for 1 minute and 30 seconds. Remove from microwave and fold over whatever you can find that is round and will mold your taco shell.

Fill shell with a good serving of salad of choice. Add your toppings.

Once you eat all your salad, don’t forget to eat your shell! That’s the best part of this entire meal!!! On a side note, the cheddar folio is a bit greasy compared to the parmesan folio. Next time will be with the parmesan. Enjoy

Starbucks Pink Drink

Do you love Starbucks? How about their Pink Drink? Well, this passion tea is great but it’s even better made the Keto way. You only need a few simple ingredients and you have imitated this exact drink. Best of all, it’s only 50-100 calories depending on how much heavy cream you use. This is not my recipe but a well known one.

Ingredients:

  • 5 tea bags of Tazo Passion Tea (you can find at Kroger but it’s cheaper on Amazon and it’s on sale right now.. find it here–> https://amzn.to/3irH9dL
  • 1 or 2 tbs Heavy cream. I prefer 1, it’s just right. And I use the dairy free HWC but feel free to use traditional
  • 1 or 2 squirts of liquid sweet leaf vanilla. This is my favorite you can find on Amazon here –> https://amzn.to/3ahtiUv
  • 2 pumps of SF Keto approved vanilla syrup. We love this Torani brand you can find here —> https://amzn.to/2XN2eHX but you can use whatever brand you desire
  • Ice cubes
  • 1 or 2 strawberries diced (optional)

Instructions:

Put 2 cups of water in a microwaveable safe bowl/cup. Microwave for 2 minutes. Remove and put 5 tea bag inside and allow to steep for a few minutes. It’s ok to raise and lower in the water releasing all of the passion flavor.

Transfer contents to the pitcher.

In the same bowl/cup, put the 5 bags back in there and refill with 2 more cups of hot water from your sink water (or microwave again). You will repeat this 2 times for a total of 6 cups into the pitcher. You will know that on the last time the water doesn’t change pink that you have used all of the tea flavor from the bags.

Fill your cup with ice

Add your 2 squirts of sweetener

2 pumps of your vanilla syrup and HWC

Pour your tea and give it a good stir

Enjoy this low calorie Keto Pink Starbucks drink! Don’t be scared to try different flavor sweet drops or syrups. It’s ok to experiment!