Keto Buffalo Parmesean Cauliflower Bites

The nice thing about growing cauliflower in your garden is that you can have cauli on demand! Tonight I just decided that I wanted to kick them up a notch. So why not some buffalo parm cauli bites!! These were very tasty and very simple to make.


  • 1 head cauliflower
  • 2tbs grass fed butter
  • 1 cup Buffalo sauce off choice
  • Grated parmesean to taste
  • Garlic powder to taste
  • Salt/pepper to taste


Wash your head off cauliflower and cut into desired dippin size.

In a large bowl, add your sauce, melted butter and garlic powder. Stir well until combined. Throw in your cut cauliflower and stir until all your pieces are coated well.

Dump your cauli bites into your air fryer. Add your salt, pepper and sprinkle with grated parmesean at this time.

Air fry at 400 degrees for about 15 minutes, or until you’re satisfied with the tenderness. Pair with any protein or eat alone. Also, add your favorite keto dippin sauce! I chose sour cream and guacamole and this was a great combo. Enjoy!

Keto Cream Cheese Chicken Chili Soup

This is a close companion to the crack chicken recipe I have posted. The difference here is a little more spice and some cauliflower rice/pears. It’s so super simple since it cooks in the crock pot all day. Just come home, remove the lid, shred the chicken, and enjoy. There are so many yummy flavors in this dish!

This soup paired very good with our Keto Cornbread. You can get that recipe here –>>


  • 2 large split chicken breasts
  • 2tbs heavy cream
  • 15-20 cherry tomato’s
  • 1 can (4.5oz) green chiles
  • 1 8oz block cream cheese cubed
  • 1.5 cup chicken broth
  • 1 (16oz) bag of cauliflower pears
  • Seasonings
    • 1.5tsp chili powder
    • 1tsp salt
    • 1tsp dry parsley
    • 1tsp cumin
    • 1/2tsp garlic powder
    • 1/2tsp onion powder
    • 1/2tsp pepper


In your crock pot, add all of your ingredients. There’s no need to mix or stir at all.

Cook on low for 8 hours or high for 4 hours. 30 to 45 minutes before serving, add your cauliflower pears. They don’t need long to cook. Once ready to serve, shred the chicken using a shredder or 2 forks. Don’t worry, it will fall apart!

Ladle out into a bowl and enjoy. You can add sour cream, cheese, green sauce, whatever your heart desires!

Keto Cornbread

Want to confuse your family by making cornbread without corn? Well, this is the recipe for you. This Keto Cornbread is just what you are looking for. It pairs great with soups, salads, steaks…. anything you would want to eat cornbread with. Best of all, it’s keto and it taste exactly like traditional cornbread. If you love cornbread, you must make this, it’s out of sight!!


  • 1.5 cups almond flour
  • 1/2 cup Keto approved sweetener (if you don’t want sweet cornbread, remove)
  • 1tsp baking powder
  • 4 large eggs
  • 4tbs salted grass fed butter, melted
  • Avocado oil spray for the pan


In a mixing bowl, add all of your wet ingredients. In a separate bowl, add all of your dry ingredients.

Slowly add your dry ingredients to your wet, mixing along the way.

Once all of your dry is mixed well with your wet, spread mixture onto a baking pan lined with parchment paper and sprayed with avocado oil. If you prefer, you can cook this in a cast iron pan as well. From our experience, the mixture will stick if you do not spray.

Place pan in your pre-heated oven and bake for 20 minutes at 350. Keep an eye on it as your oven may need to go longer, but not likely shorter. Remove, slice and enjoy!

Keto Big Mac Salad

You know when you go to McDonalds and order a Big Mac, the burger itself isn’t all that good. What makes that burger so good is the sauce. Well, here we go, we can make an identical Big Mac sauce and add to a salad, hence, Big Mac Salad. This will remind you of eating a Big Mac. In fact, you can add this sauce to your bun-less burger and enjoy a Big Mac while still following a Keto lifestyle.

Ingredients (4 servings):


  • 3/4 cup mayo
  • 2tbs dill pickle relish
  • 1tbs mustard
  • 1/2tsp paprika
  • 1/2tsp garlic powder
  • 1/2tsp onion powder

Salad fixin’s:

  • 1lb 85-90% ground beef
  • Salt/pepper to taste
  • 1/2 cup diced sweet onions
  • 6 cups Romaine lettuce (or shredded)
  • 1/2 cup sliced red onion
  • 1 cup shredded natural cheddar cheese
  • 1 cup diced tomato
  • 1/4 cup dill pickles sliced


Prepare your Big Mac sauce ahead of time so it can chill in the fridge for a few hours. Add all of your sauce ingredients into a bowl and mix well. Cover and place in fridge.

For your salad, chop your wash and chop your lettuce. Put lettuce in salad spinner to dry your lettuce. Then, dice your onions, pickles and tomato, set aside.

Brown your ground beef stove-top. Add salt and pepper to taste. You shouldn’t need other seasonings as your Big Mac sauce should be the star of the show. Feel free to use ground chicken if you prefer.

Build your salad. Add your lettuce, onions, pickles, tomato, grated cheese and top with the Big Mac sauce. Toss your salad to get it all coated with the sauce and enjoy!

Keto Jambalaya

Wow, just wow. This takes me back to the time I spent in Louisiana. There is no replacement for authentic Cajun food, but this was damn close. You choose what protein you want to put in there, but if you want to do it right, you put the sausage, chicken thigh and shrimp in there. These flavors marry together so well. Get ready for this flavor bomb! Did I mention, 100% Keto friendly? Oh yeah, that it is!


  • 1 tablespoon olive oil
  • 10 ounces shrimp, peeled and deveined
  • 3 teaspoons Cajun seasoning 
  • 12 ounces chicken thighs, cut and cubed
  • 12 ounces Andouille sausage, sliced
  • 2tsp minced garlic 
  • 1 sweet pepper (or more); I use yellow, cut into thin strips
  • 1 sweet onion 
  • 7tbs heavy cream
  • cauliflower rice


In a decent sized frying pan, add your olive oil, shrimp and 1tsp of the Cajun seasoning. Cook the shrimp until opaque. This should only take a few minutes. If you use frozen, it may take a little longer. Once cooked, remove and place to the side.

In the same pan, add your cut up chicken and sausage and 2tsp of the Cajun seasoning. Cook for 5-8 minutes or until the chicken isn’t pink anymore. Remove chicken and sausage on dish to the side.

Again, in the same pan, add your 2tsp minced garlic. Sauté for 30-45 seconds on medium/high heat. After that time is up, add in the peppers and onions and another tsp of the Cajun seasoning. Cook the peppers and onions until they are soft and tender.

Once your peppers and onions are tender, add in your 7tbs of cream. Keep the heat on medium/high, continually stirring, for about 2 to 3 minutes until the cream thickens. Once it thickens, reduce heat.

Throw in all of your meat and let simmer for 5-7 minutes. You will need to stir often and ensure all the chicken, sausage and shrimp are coated in the thickened sauce.

Once done, prepare your plate with a bed of cauliflower rice. Spoon out a generous helping of Jambalaya onto the rice and enjoy.

Keto Air Fried Chicken Fritter

Tonight, we found something super simple and that packed a flavor punch. These Keto air fried chicken fritters really tasted so good and were very easy to make. I’m talking less than 15 minutes of prep and about the same to cook. If you’re looking for something tasty and something easy, this one right here is for you. You can also change the seasonings to your liking. With this recipe, it comes out on the Italian side. Hope you enjoy.


  • 1.5 lbs of boneless skinless breast (I assume thigh would work too)
  • 2 eggs
  • 1/3 cup of almond flour
  • 1 cup shredded mozzarella cheese (use cheddar if you prefer)
  • Seasonings:
    • 2 tbs parsley
    • 2 tbs basil
    • 2 tbs chives
    • 1 tsp garlic powder
    • salt/pepper to taste


You will need to cut up your chicken into finely chopped pieces. If you don’t, your fritter will have a hard time staying together. Make sure you are using 1.5lbs. I used my scale to weigh it out and it was about 3 breasts. Chop up into small pieces.

About the size of a nickel or quarter

Now for the fun part. Take a large bowl, dump all of your ingredients in, including the seasoning. Mix this really well until you everything is mixed consistently.

All of your ingredients at once!

Time to make your fritter. Grab about a baseball size amount in your hand. Patty it up into a nice fritter shape. This mixture should make 8 so do your best to size them up. You can use a large ice cream scoop too if that helps. I just used my hands. Line your air fryer basket with parchment paper (trust me, this will help). Place your fritters in the basket. Continue making patties until you use up all the mixture.

Place basket into air fryer and air fry for about 16 minutes at 400 degrees. You will need to flip at halfway. Tongs can be used, your fritter should hold together well enough. Flip them and let them get nice and brown on top. Remove from air fryer, plate and enjoy. Dip your fritter in ranch or Rao’s marinara, you won’t be dissapointed.

Keto Buffalo Chicken Strips

Nothing complex here. Just your typical Keto style air fried chicken strips. Only this time, we are using buffalo sauce instead of egg. And let me tell you, it has the perfect twang to it. It’s super low carb, super Keto friendly, and very easy to make.


  • 2 Large breast, cut into chicken strips (trust me, it’s cheaper to but breast and make your own tenders rather than buying tenders at the store)
  • 1 bottle buffalo sauce of your choice
  • 1 bag of your favorite pork rinds
  • 4 tbs almond flour


Prepare your breading. Add your pork rinds to the blender and put in 4 tbs. of almond flour. Blend for 15-20 seconds. Pour into a batter friendly dish.

Pour your buffalo sauce into a large bowl. Take your pre-cut chicken tenders and dip into the buffalo sauce. Remove and add directly to the pork rind batter. Coat both sides real well. Place on air fryer rack. Continue this process until all of your tenders are coated.

Place into your pre-heated air fryer and cook for 12-14 minutes at 400 degrees. You may need to flip if you don’t have a racked air fryer. Remove when done and enjoy. It’s that simple, and that good!

Keto Guru Pig in a Blanket

Guys, you want a super easy, super tasty Keto meal? This was whipped up in less than 30 minutes. Not to mention, the possibilities are endless with these things. I kept it simple and went with a slice of Gouda cheese and Kielbasa sausage and it was phenomenal. I hope you enjoy this as much as we did. Eat for breakfast, lunch or dinner!


  • 3 cups low moisture mozzarella cheese
  • 1 cup almond flour
  • 8 slices of Gouda cheese (any slice cheese you want)
  • 8 Kielbasa sausage links (get creative, add ham, bacon or any protein of choice)
  • Seasonings of choice (I used Flavor God ranch and cheese)


In a large bowl, add your mozzarella and seasonings and microwave for 1 minute 45 seconds. Remove and give it a good stir.

At this time, add in 1/2 a cup of the flour. It’s much easier to mix 1/2 at a time. After that’s mixed in, add your final 1/2 cup of flour. If you need to microwave again to make it easier to mix, do so. Just do it 20-30 seconds at a time.

Once you have the cheese and flour mixed, lay out a sheet of parchment paper and plop your dough down. Add a another sheet of parchment paper on top and get to rolling it out. It doesn’t have to be perfect but try to make a square. If you don’t have a rolling pin, you can use your forearm. We are looking for it to be about 1/16″ thick.

Once you have it rolled out, cut the dough down the center then 8 equal parts, or as close as you can get. I use a pizza cutter.

Lay a piece of cheese on each one and 1 sausage link. Roll them as tight as you can. Leave the seam on the bottom. Place on a large cookie sheet lined with parchment paper. Continue until all 8 are made.

Set your oven to 375 and cook 15 minutes or until golden brown on top. At the end, I put them under the broiler for about 2 minutes to get some nice color. Remove from oven and let cool for a few minutes. They will be hot, especially the sausage. Plate and enjoy!

Keto Chocolate Sheet Cake

This is real deal here. You cannot tell a difference between the Keto version and the non. In fact, I believe the Keto version is better. You decide for yourself, whip you up a batch and let me know what you think!


Cake Mix:

  • 2 Cups Almond Flour
  • 3/4 Cups of Keto sweetener of choice (we use Lakanto Classic in the 3 lb bag on Amazon —>
  • 1/3 cup coconut flour
  • 1/3 unflavored Isopure whey protein powder; I order mine on Amazon here because I haven’t found in stores –>
  • 1 tbs baking powder
  • 1/2 tsp salt
  • 1/2 cup butter (8 tbs)
  • 1/2 cup water
  • 1/4 coca powder (unsweetened)
  • 3 large eggs
  • 1 tsp vanilla
  • 1/4 cup heavy cream
  • 1/4 cup water (needed a 2nd time)


  • 1/2 cup butter
  • 1/4 cup coca powder (unsweetened)
  • 1/4 cup heavy cream
  • 1/4 cup water
  • 1 tsp vanilla
  • 1 and 1/2 cup powdered Keto sweetener; (we use this on Amazon —>
  • 1/4 tsp Xanthan gum (yes, you will need this) you can find here —>
  • 3/4 cup chopped pecans

Cake Instructions:

Pre-heat your oven to 325 and grease a 10 x 15 sheet pan really good. In a bowl, add the almond flour, sweetener, coconut flour, protein powder, baking powder and salt and whisk together and set to the side.

On your stove-top in a medium sized saucepan, combine the butter, water and coca powder. Heat on medium stirring these ingredients until melted. Bring them to a boil now then remove from the heat.

In your dry mix bowl, add the eggs, vanilla, HWC and 1/4 cup of water, and hot wet ingredients and mix until it’s all combined real well.

Spread this mixture evenly in your greased sheet pan. Bake 15-25 minutes until it passes the toothpick test. Once done, remove from oven and set aside.

While your cake is cooking, let’s make the frosting. In another saucepan, add butter, coca powder, cream and water. Bring these ingredients to a simmer, continuing to stir until it’s smooth. At this point, stir in the vanilla, add your powdered sweetener, 1/2 a cup at a time, whisking really good so it will dissolve the clumps. Finally, add in the Xanthan gum and whisk it in as well. Put your pecans in and stir them in.

Once your sheet cake has cooled, pour the icing/frosting over the cake and spread with a spatula. Make sure it’s nice and even over the entire surface of the cake.

Guru Keto Biscuits and Gravy

Man have I missed biscuits and gravy. Not anymore. I’ve come up with a recipe that is quick and extra delicious! You can play around with this recipe and make it your own or leave it alone and enjoy it my way. It’s a southern thing to add the breakfast sausage in the gravy so there’s no skipping this step!


  • 4 oz cream cheese
  • 2 cups shredded mozzarella cheese
  • 2 tsp baking powder
  • 3 eggs
  • 1 (1-oz) packet dry Ranch dressing mix ( I didn’t have any so I used Flavor God ranch seasoning)
  • 1-1/2 cups almond flour
  • 1 cup shredded cheddar cheese (optional)
  • 1/2 cup chopped cooked bacon (optional)
  • White gravy – You can use my white gravy recipe here, just add breakfast sausage –


In a microwave safe bowl, add your mozzarella cheese and cream cheese. Microwave for 1 minute and 30 seconds. Mix well after until combined.

Once mixed, add the baking powder, ranch mix, almond flour then add your 3 beaten eggs to the melted cheeses. I put the eggs in last because the cheese is hot and you don’t want it to cook your eggs. Mix really well for several minutes until you have a nice consistent batter. It should look something like mine.

Once your dough is made, add in the crumbled bacon and cheddar cheese. These are optional but add some great flavor. Mix really good again until you have a uniform dough. This may take a few minutes as well.

For cooking, you have 2 options. You can spray a cast iron skillet and cook in it or line a cookie sheet and cook on it. I’ve done these biscuits on both. The pan cooked more even to me but the cast iron had a better flavor. Either way, scoop out dough into balls and place on pan/cast iron. This recipe should make somewhere around 11-12 biscuits. Continue making your biscuits until you exhaust all your dough.

Place the cookie sheet or cast iron in the fridge for 10 minutes. This step should not be missed. It helps set-up the biscuits. Heat your oven at 400 while you are waiting. Once your 10 minutes are up, cook at 400 for 20-25 minutes. Mine took 20. Remove and let cool for a minute or 2.

Split your biscuits and pour on the gravy. Add an egg to jazz it up a bit more. Enjoy.