Tag Archives: low calorie

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.

Ingredients:

  • 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

Instructions:

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!

Ingredients:

  • 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)

Instructions:

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!

Ingredients

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 —> https://amzn.to/35P958w)
  • 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 –>https://amzn.to/35NPANB
  • 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)

Icing/Frosting:

  • 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 —> https://amzn.to/3caTyB3)
  • 1/4 tsp Xanthan gum (yes, you will need this) you can find here —>https://amzn.to/3628Yqn
  • 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!

Ingredients:

  • 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 – https://wordpress.com/block-editor/post/justaketoguru.com/1094

Instructions:

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.

Keto Air Fried Fish (tacos)

Fried fish has never been easier. Choose the type of fish you want and follow this recipe and you will have great golden, crunchy fried fish. I was very impressed how this turned out. Used catfish because that’s what Kroger’s butcher had on hand. Threw them on some folio cheese wraps for fish tacos! Hope you enjoy.

Ingredients:

  • 1 bag Kroger pork rinds, spicy or mild or both
  • 4 eggs
  • 6 tbs almond flour
  • 4 tbs coconut flour
  • 3 oz shredded parmesan cheese
  • seasoning of choice
  • 4-6 fish fillets (catfish)

Instructions:

I like to prepare the fish first. I took the fillets and quartered them to make them more taco friendly. You can do smaller nuggets or leave the fillet whole, any combination will work.

Prepare you batter station. In your mixer, add your pork rinds and blend down. Remove the lid, add your parmesan cheese, seasoning, and 6 tbs of almond flour and blend another 10 seconds or so. Pour contents into a batter friendly dish.

In a separate bowl, add your eggs and whip. I chose to add more seasoning here because I believe in flavor!! On a plate, dump out your coconut flour. Set up the station from left to right, fish —> coconut flour —-> egg —-> pork rinds.

Let’s get to battering. Add fish to the coconut flour and coat both sides really well. Dip in the egg and coat both sides in egg really good. Remove from the egg and let excess drip off. Immediately add to the pork rind mix. Pat down really good and flip. Ensure you have a nice even coating on your fish. Continue until you have completed all your fish.

When done battering, place fish in your pre-heated air fryer and air fry at 400 degrees for 14 minutes. If you have a rack system, you shouldn’t have to flip. If you don’t have racks, I suggest flipping at halfway to get both sides crispy. Just be careful flipping as your breading will want to pull off. Remove from the air fryer and rest for a few minutes. Plate, and enjoy!

Keto Air Fried Fish (Flounder)

Ok, I’m really starting to think there is absolutely nothing you cannot cook in this air fryer. Tonight was no exception. Since going Keto about 2 years ago, I’ve sure missed fried fish. Tonight, I have created a version that I actually like more than true “fried” fish. I chose market fresh Flounder for this experiment. It’s not an overly fishy tasting fish, but it’s super tender white fish meat. Let’s see how this unfolded.

Ingredients:

  • 1 lb. fresh fish fillets
  • 1/2 bag of Kroger pork rinds. (I used 1/2 plain, 1/2 spicy)
  • 10 tbs almond flour (6 to blend, 4 for the fish)
  • 3 large eggs
  • 3 oz grated parmesan cheese
  • Seasonings of choice

Instructions

In your blender, add your 1/2 bag of pork rinds and blend for about 8 seconds. Open the lid, add your almond flour, parmesan and seasonings and blend again for 8 seconds. Transfer contents to an appropriate dish for battering.

Build your batter station now. In a bowl, whip your eggs. You may choose to add seasonings to the eggs as well, this may only enhance the flavor. On a plate, add your 4 tbs of almond flour.

Take your fish fillet and coat both sides evenly with the almond flour. Transfer fillet to the egg wash and coat both sides. Pull your fillet out and allow excess egg to drip off. Add the fillet to the pork rind breading and coat both sides evenly. You may need to press down on both sides to get it coated well. Transfer to air fryer rack. Continue battering until all of your fillets are ready.

Place your battered fish into the air fryer and air fry for 12 minutes at 400 degrees. You can choose to leave in a little longer to get the desired crunch if needed. At 12 minutes, mine was perfect. Pull from air fryer and allow to rest a few minutes before serving. If you are using an air fryer without a rack system, you will need to flip about halfway to crunch both sides. NOTE: I sprayed my racks and the fish almost stuck to them. I suggest spraying with olive oil cooking spray no matter what air fryer you are using.

Plate and enjoy. Let me know how yours turns out!

Keto Air Fried Colossal Turkey/Chicken Nuggets

No need to run out to your favorite fast food joint for that nugget fix. These are super simple to make at home and 100% Keto. For this batch, I used ground Turkey. It was very lean meat but came out extremely moist. You will not be disappointed. I made them huge but you can make them whatever size you want. Just remember that the cooking time will vary depending on how big you make them.

Ingredients:

  • 2 lbs ground turkey or chicken
  • 5 eggs
  • 3/4 cup grated parmesan cheese
  • 5 tbs almond flour
  • 1/2 bag Kroger plain/spicy pork rinds
  • Seasonings of choice

Instructions:

Batter:

Add your pork rinds to the blender and blend for ~10 seconds. Remove lid, add your almond flour and 1/2 cup grated parmesan. Put lid back on and blend again for ~10 seconds until you have a nicely mixed powder.

In a separate bowl, whip 2 eggs for the egg wash.

Nuggets:

In another bowl, add your turkey/chicken meat. Season generously, add your 1/4 cup of grated parmesan, and add 2 eggs. Mix really well until all of the ingredients are mixed well.

Roll out balls in whatever size you like. Dip in the egg and directly into the pork rind breading. Repeat this process until you use all of your meat.

Place your nuggets into your 400 degree pre-heated air fryer and air fry for ~20 minutes. If you do not have a rack system, you may need to flip at the halfway point. It’s important to ensure you hit the 165 internal temp. You might need a thermometer to check. You can find one here (this is my favorite and it’s cheap)—> https://amzn.to/2YFiV8m

Plate and enjoy!!

Keto Air Fried Pork Chops

Wow is all I can say. It’s been a long time since I had a good fried pork chop. And this did not disappoint. The flavor was there, the chops were very tender, and the texture was awesome. This Keto friendly pork rind crust does not disappoint.

Ingredients:

  • Bone-in or bone-out pork chops. I used bone-in and cut the bone out.
  • Seasonings of choice
  • 6 tbs almond flour
  • 4 oz grated parmesan cheese
  • 1/2 bag Kroger pork rinds (mild or spicy or mixed) or pork rind of your choice
  • 3 eggs

Instructions

Take your pork chops and season both sides generously. Trust me folks, season your meat. Don’t be shy.

Make your breading first. In your blender, add your pork rinds. I find it easier to semi-crush them in the bag first before dumping them in. Pulse them for 10 seconds. Add the almond flour and parmesan cheese. Blend again for 10-15 seconds. You should have a nicely formed pork rind powder.

In a large bowl, crack your eggs, add some seasoning and whip your eggs for battering. Set up your batter station with your pork chops, egg wash, and pork rinds, left to right.

Dip your pork chop in the egg wash. Let the excess wash run off. Immediately lay your chop on the pork rinds and press gently. Flip and press the other side as well. Repeat until all of your chops are battered. Place them on your air fryer rack as you go. Lightly season the top once again with your seasoning of choice. I chose pepper here.

Place your chops in your pre-heated air fryer and air fry for 17-20 minutes, or internal temp of 145. If you don’t have an air fryer with racks, you will need to flip at the halfway point to crisp both sides. You may go a little longer to get the outside crunchy. When you hit temp, remove from air fryer and rest a few minutes, preferably where you can get air under. This helps keep them crispy. Plate and enjoy.

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 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!