Tag Archives: low carb

Guru Keto Chicken Fried Steak/Chicken

Yes, you are reading this correctly. This Southern favorite, including the white gravy, is 100% Keto. This was worth the effort. This one took a little time because I chose to make CFS and CFC at the same time. If you are only doing 1 protein, I’m assuming the time will be shorter. This has to be on your menu. It was fantastic. If you are on mobile or a tablet, you will need to scroll down for the instructions.

Ingredients:

Meat/batter:

  • 4 cube steaks (this is the best for CFS)
  • 3 large breast, butterflied
  • 4-5 large eggs
  • 1/4 cup heavy cream
  • 1 bag Kroger plain pork rinds
  • 4 oz. shredded parmesan
  • 12 tbs almond flour (6 in with the pork rinds, 6 on a plate for the protein)
  • Garlic powder
  • Onion powder
  • Pepper

Keto white gravy

  • 2 tbs butter
  • 2 tbs cream cheese, softened
  • 6 tbs heavy whipping cream
  • 1/2 cup of either chicken/beef broth or water
  • Pepper

Instructions

Prep the meat first. This takes the longest. Using a meat tenderizing mallet, beat the cube steaks flat, both sides. Keep the meat in between some cling wrap. Same thing applies for the chicken. Ensure your chicken is butterflied and pound down both sides. Season both sides of the meat with the garlic powder, onion powder and pepper, to taste.

Now it’s time to prep your pork rind crust and batter. In your blender/processor, add 1 bag of Kroger plain pork rinds. I find it easier to go ahead and crush the bag first then put into the blender. Add 6 tbs of almond flour and 4 oz of grated parmesan and blend for 10-15 seconds. Dump contents into a dish you will be able to batter the meat in. Ensure it’s big enough, you will need room. I like to add some pepper here too. It will help add flavor and make your crust look even prettier.

Set up your batter station. In a large bowl/dish, add your 4 large eggs and 1/4 cup heavy cream and whip until combined and thick. On a separate plate, add 6 tbs of almond flour.

Take either protein and dip in the plain almond flour 1st. Coat both sides very nicely. Dip into the egg batter, remove and let excess drip off. Immediately place into the pork rind mixture and coat both sides. It helps to press down firmly to ensure both sides are coated good. Continue this process until all of your meat is battered.

Before placing into your preheated air fryer, spray the top of all the meat with olive oil cooking spray. This will help them get even crispier. You will need to flip them at the halfway point and spray the bottom as well. Be very careful when flipping as the crust will want to come off on the bottom. After flipping and spraying, continue cooking until finished. I cooked the chicken fried chicken at 400 for 17 minutes and the chicken fried steak at 400 for 13. Time will vary but that should get you close.

While the meat is cooking in the air fryer, prepare the white gravy. It’s super simple and only takes a few minutes. On a stove top pan, add 2 tbs of butter, 6 tbs of heavy cream and 2 tbs of cream cheese and whisk slowly until all are combined. Add in the 1/2 cup of chicken/bone broth and keep stirring until it thickens. Add some pepper while you stir. If your gravy is too thick, add a little bit more broth. If it’s too thin, add 1 tbs heavy cream at a time until you like. Simmer on low for just a few minutes then remove from heat. It really is this simple.

Bring it all together and plate. We chose mashed cauliflower which keeps this entire meal 100% Keto. If you have any questions, shoot me an email or leave a comment. As I said, this one took time but was well worth it! Enjoy!!!!

Keto Crock-Pot Crack Chicken

One pot, one super easy, super tasty meal. Start before you head out to work, or start at lunch. Either way, it’s so simple to have a great meal for dinner that you really don’t have to cook. Today is one of those days where we needed easy, and it doesn’t get any easier than this. Oh, and it’s fantastic. You get to be as creative as you like with this. Here’s how I assemble my crack chicken!

Ingredients:

  • 3 medium/large chicken breasts
  • 1 block (8 oz) cream cheese
  • 1 cup natural cheddar cheese
  • 1 cup grated parmesan cheese
  • 8 oz homemade salsa (ours is Keto approved, no sugar)
  • 1/2 cup bacon crumbles
  • Every seasoning in the cabinet… kidding.. or am I? Just season however you feel fit but don’t be scared to “SEASON” your food!

Instructions:

Line your crock pot with a liner, it makes clean-up so much easier. Throw in your uncooked breasts in the bottom. Season heavily, add your salsa, cream cheese, bacon, cheeses, and throw on the lid. **Note, if you don’t use salsa, you may want to put about 1/4 cup of chicken broth in the bottom. It will help keep moist. Set your crockpot on low for 8 hours or high for 4 hours and forget about it. Your house will start smelling amazing in about 1 hour. Leave the lid on and don’t touch until dinner time.

After the 8 hr or 4 hr timer, simply put your crock pot on keep warm. Right before it time to eat, remove the lid and simply stir with a spoon. Your chicken will simply shred very easily. Stir it up real good and mix well. Plate and pair with your favorite veggie. Typically, we put squash or zucchini in as ingredients but today we chose broccoli. I think the broccoli would have been soggy so we air fried it and put on the side. Enjoy!

How do you make your crack chicken or what would you add/remove? Comment below!!

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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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!

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!