low calorie – Page 2 – The Keto Guru

Keto Jalapeno Popper Stuffed Pork Chops

This was plum ridiculous. It’s bursting with flavor and super easy to make. If you like jalapeno poppers and pork chops, you get the best of both worlds here. You are going to want to save this one and make it STAT!

Ingredients:

1 block softened full fat cream cheese
1/2 cup bacon crumbles
4 or 5 fresh jalapenos
Seasonings of choice
6 center cut pork loin chops

Instructions:

Begin by preparing the stuffing. In a large mixing bowl, add the cream cheese, bacon and jalapenos. Mix well until combined.

Now it’s time to prepare your pork chops. Begin by slicing a pocket on each one of the chops. Be careful not to cut all the way to the bottom and not too far on the sides. This way, all the stuffing will stay inside.

Using a spoon, pack each one of the pork chops with filling. Start with 1 spoonful in each and then keep adding until you are out of stuffing. You may have to use your thumb to pack it on in there! Use a toothpick across the top to close as best as you can.

Hit wach pork chop with some avocado spray and season to your liking. Don’t be afraid to season here!

Place your chops into the air fryer or oven, standing up. This will ensure all of your stuffing will stay inside during the cooking process. Air fry/bake at 400 degrees for about 17 minutes or you hit a minimum temp of 145 degrees. Remove and rest a few minutes.

Plate and enjoy!

Keto White Bread

Missing bread? You don’t have to miss it any more. This bread is super simple to make. It’s perfect for a burger, sandwich or on the side! The hardest part about this bread is waiting for the bread to cool down to slice it up!

Ingredients:

1 1/4 cups of almond flour
12 egg whites (I just buy the egg whites only at the store)
1 egg yolk
1 tbsp powdered erythritol – you can pick some up here on Amazon –> https://amzn.to/3zxJ5ei
2 tsp baking powder
1/4 tsp cream of tartar
6 tbsp melted grass fed butter
pinch of salt
1 scoop unflavored whey protein powder – I got mine here on Amazon –> https://amzn.to/35fPmxm

Instructions:

1st, we must place our mixing bowl and whisk into the freezer while we prep. We want to ensure they are nice and cold to help when we whip the egg whites.

Add all of your dry ingredients, not including the cream of tartar, into a large mixing bowl. Whisk until all combined.

Now that our dry ingredients are combined, go get your ice cold mixing bowl and whisk from the freezer. Add your 12 egg whites and cream of tartar. Work fast, we don’t want the temperature to drop. Whisk on high until very stiff peaks form. This can take anywhere from 5-7 minutes.

When you have nice stiff peaks, we will move back to the dry ingredients. Add your melted butter and egg yolk and mix until well combined.

Begin folding in your egg white whip into the dry bowl. You only want to add 1/2 of the egg whites at a time. Once you have the 1st half folded in, go ahead and add the remaining whites to the dry. Keep folding until it’s nice and consistent.

Now we are ready to put into the bread pan. I choose to line the bottom with parchment paper but I don’t think it’s really needed. At a minimum, spray your pan with avocado oil. Pour the mixture into the bread pan. It may seem like it’s not going to fit, but it will. You may need to work it around a bit but get it all in there.

In a preheated 325 degree oven, place your bread on the bottom rack and bake for 40 minutes. You can place a pan under if you’re worried about it overflowing into the oven. After 40 minutes, pull out and cover in foil. Place back into the oven for 50 minutes covered. Pull out when the 50 minutes are up and allow the bread to completely cool before slicing.

Once it’s cooled, slice and enjoy. You can eat it cool or heat it up in a pan with a bit of butter and toast it. Enjoy!

Keto Buffalo Chicken Dip Tacos

Now hear me out…. this was incredibly good. Just had an itch for buffalo chicken dip and tacos, so, I just combined them both. You won’t believe how smooth and creamy this is. And if you cook the chicken just right, it’s nice and spicy as well. You got to make this one!

Ingredients: (Yields 6 tacos)

1/2 block softened full fat cream cheese
1 cup grated natural cheese
1/2 cup buffalo dip
3 thin chicken breasts
6 low carb tortillas (I order from these people, they are the best): https://www.facebook.com/thesalsatexan

Instructions:

Start by seasoning up your chicken and getting it cooked in the air fryer. Don’t be shy to season your chicken well. Cook in the air fryer at 400 degrees for about 12-14 minutes (or 165 degrees internal).

While the chicken is cooking, get your softened cream cheese and cut into blocks. Add your 1 cup of cheese. We will wait on the chicken at this point.

Once your chicken is cooked, let it rest for 5 minutes. Slice your chicken up in small chunks and add to your bowl. Now add your buffalo sauce and mix well.

Get your low carb tortillas and put a good spoonful on each of them. Fold over and crisp up in a frying pan on med-high heat. Flip, and crisp up the other side.

Plate and enjoy. Add guacamole, sour cream, salsa… however you like to dress up your tacos! Hope you enjoy

Keto sausage, Squash/zucchini Air Fried Goodness

When naming this dish is harder than cooking it…. you know you got a good one! We are blessed with a beautiful garden that blesses our table. This squash and zucchini literally was picked this morning. You get to throw all of these ingredients into 1 air fryer and out pops magic. This was so fresh and wonderful, you’re going to want to enjoy. Did I mention how super clean keto this meal is?

Ingredients: (serves 4)

4 squash/zucchini, whatever combination you like
1/2 sweet onion
4 strips of bacon
1 link of sausage of choice (we chose brisket sausage)
Seasoning of choice
Salt/pepper to taste

Instructions:

We will start by prepping our squash or zucchini. For this meal, I feel it’s best to cut into large chunks. You choose how to slice based on your preference.

Next, slice your onion, your bacon and your link sausage

Pull out your air fryer basket. Layer the bottom with your squash and zucchini. Lightly spray with either olive oil or avocado oil. Then, season the vegetables with your choice of seasoning. Don’t be shy, put it on there! Give it a good shake, and hit it again. Finish off with some salt and pepper to taste.

Next, throw in the slices bacon, then the link sausage and top it off with your sliced onion.

Once you got it all in, set your air fryer to 400 degrees and air fry for about 20 minutes. You should stop the fryer every 7 minutes or so and shake it up. You’ll know it’s ready when your sausage has crisped and your veggies are just a bit al dente.

No need to wait for it to cool. Plate and enjoy. Top with cheese, sour cream, salsa…. or just leave it plain! Possibilities are endless. Enjoy your super clean keto meal!

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.

Ingredients:

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

Instructions:

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 –>> https://justaketoguru.wordpress.com/2020/12/03/keto-cornbread/

Ingredients:

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

Instructions:

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!!

Ingredients:

1.5 cups almond flour
1/2 cup Keto approved sweetener (if you don’t want sweet cornbread, remove)
- I use this one –>>https://amzn.to/2Vzo1RF
1tsp baking powder
4 large eggs
4tbs salted grass fed butter, melted
Avocado oil spray for the pan

Instructions:

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):

Sauce:

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

Instructions:

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!

Ingredients:

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

Instructions:

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.

Ingredients:

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

Instructions:

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.

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.

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.