Duration:

Prep Time: 15 minsCook Time: 40 minsTotal Time: 55 mins

INGREDIENTS

• 1 head Cauliflower about 1 lb cauliflower florets, 6 cups.
• 2 tablespoons Unsalted Butter
• 4 ounces Softened Cream Cheese
• 1/2 cup Unsweetened Almond Milk
• 1 cup Shredded Sharp Cheddar Cheese divided
• 1 cup Grated Gruyere or Emmental
• 1/2 teaspoon Salt
• 1/2 teaspoon Black Pepper
• 1 teaspoon Paprika
• 1 1/2 teaspoon Dijon Mustard
• 1/2 teaspoon Garlic Powder

OPTIONAL ADD-ONS FOR A KETO CASSEROLE

• 1 cup Shredded Cheddar
• 1/2 cup Bacon Bites

INSTRUCTIONS

1. Trim the cauliflower stems, remove the leaves, then break into small bite-size florets about 1 1/2 inches wide.
2. Place the florets into a steamer basket and steam for 8 minutes until fork tender.
3. Cool down on a colander for few minutes until completely steamed out, then transfer to a large baking dish and spread into an even single layer.
4. Meanwhile, prepare the mac and cheese sauce.
5. In a large saucepan – large enough to fit the cauliflower florets – add the butter and almond milk and bring to a light boil, then whisk in cubes of softened cream cheese, Dijon mustard, garlic powder, paprika, salt, and pepper.
6. When the mixture is smooth, stir in shredded cheddar and shredded gruyere.
7. Stir over low heat for 1 or 2 minutes or until the cheese just has melted and a creamy sauce forms. If too thick or stringy, add more almond milk at room temperature until it reaches your liking.
8. Stir the cooked cauliflower florets into the sauce and keep cooking for 1-3 minutes until hot.
9. For a casserole, transfer into a 9×13-inch baking dish, sprinkle extra shredded cheese on top, and bake at 180°C (350°F) for 15 minutes or until cheese is broiled on top.
10. Serve immediately with fresh herb or plain.

NUTRITION FACTS

AMOUNT PER SERVING (1 SERVING (1 1/2 CUP))CALORIES 454.7 CALORIES FROM FAT 345| FAT: 38.3g | CHOLESTEROL: 107.6mg | SODIUM: 796.8mgPOTASSIUM: 425.2mg| CARBOHYDRATES: 7.4g| Fiber: 2.2g| Sugar: 2.8g | PROTEIN: 21.8g | CALCIUM: 563.1mg | IRON: 0.9mg | NET CARBS: 5.2g | 

prep time15 MINUTEScook time15 MINUTEStotal time30 MINUTES

Ingredients

•  ¼ cup all-purpose flour
•  2 tablespoons EACH: grated parmesan AND olive oil
•  ½ teaspoon EACH garlic powder AND Italian seasoning
•  1 ¼ pound boneless, skinless chicken breasts (or thighs)
•  ¼ cup lemon juice + 1 lemon, sliced
•  4 cloves garlic, minced
•  ¼ teaspoon red pepper flakes
•  4 tablespoons cold butter, cubed into 4 pieces
•  12 ounces green beans, cut into 1-inch pieces

Instructions

1. CHICKEN: Add the flour, parmesan, ¼ teaspoon garlic powder, ½ teaspoon salt, and ½ teaspoon pepper to a shallow dish and whisk. Add each piece of chicken to the flour mixture and coat on both sides, dust off any excess flour. Heat a skillet over medium-high heat and add the olive oil. Add the chicken to the skillet and let cook for 4-6 minutes per side depending on the thickness. Prepare the sauce while the chicken cooks. Remove chicken to a plate when cooked.
2. GARLIC BUTTER SAUCE: In a small saucepan over medium heat, combine the lemon juice, minced garlic, red pepper flakes, and Italian seasoning and allow the mixture to reduce to 3 tablespoons. Add 1 tablespoon of butter and remove the pan from heat and swirl so the butter stars to melt. Place back on the heat for a few seconds, remove and continue to swirl until butter melts completely. Repeat with remaining tablespoons of butter. When butter is completely melted, remove sauce from stove; set aside.
3. ASSEMBLE: Add a small drizzle of oil to the pan you cooked the chicken in (if it needs it.) Add the lemon slices and push them around the pan with tongs to pick up all the bits left behind by the chicken. Add the green beans and sauté them for 3-5 minutes or until done to preference. Season with salt, pepper, and the remaining ¼ teaspoon of garlic powder. Pile the chicken on the green beans if you’d like or divide into personal servings. You can drizzle the sauce over the entire skillet or serve it on each individual serving! 

This Keto Easy Chocolate Almond Bark recipe is like a homemade candy bar with all your favorites. Prep Time 15 mins Refrigerate 1 hr Total Time15 mins Course: Dessert Cuisine: American Keyword: Chocolate Almond Bark Recipe Servings: 24 Calories: 107 kcal Author: HW KT

Ingredients

• 1 bag Lily’s Sugar-Free Chocolate Chips
• 1/3 cup natural peanut butter I use Smuckers
• 2 tablespoons coconut oil
• 1 tablespoon butter melted
• 1/4 tsp salt
• 1/2 cup almonds
• 1/2 cup pecans
• 1/4 cup unsweetened coconut (optional if you’d like to add)

Instructions

• Preheat oven to 300 degrees.
• Line a cookie sheet with parchment paper.
• Spread pecans and almonds on parchment paper. (If almonds are already roasted there is no need to roast again.)
• Drizzle 1 tablespoon melted butter and 1/4 teaspoon of salt on top of the nuts and toss to coat evenly.
• Bake for 5 minutes, stirring once halfway through.
• Remove from oven and set aside to cool.
• Grease a glass bowl and add Lily’s chips and coconut oil.
• Microwave on high for 1 minute then stir.
• Microwave in 15-second intervals, stirring between until Lily’s chocolate chips are completely melted.
• Add natural peanut butter and stir until it melts.
• Pour melted chocolate mixture into an 11 X 7 baking pan covered with parchment paper.
• Sprinkle pecans, almonds, and on top. (Feel free to customize toppings to your liking.)
• Place baking pan in the refrigerator and allow to set.
• Remove from refrigerator and break into bites.
• Enjoy!

Notes

The sugar alcohols in Lily’s Chocolate Chips are not included in the nutritional information since most subtract to calculate net carbs. The nutritional information won’t be exactly accurate unless you break almond bark into equally sized pieces.

Nutrition

Calories: 107kcal | Carbohydrates: 5g | Protein: 2g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 1mg | Sodium: 44mg | Potassium: 52mg | Fiber: 2g | Vitamin A: 15IU | Calcium: 11mg | Iron: 0.2mg

Prep Time5 minsCook Time30 minsTotal Time35 minsCourseBreakfastCuisineAmericanServings12 muffinsCalories108 kcal

INGREDIENTS US MeasurementsConvert to Metric

1x2x3x

• 1 dozen large eggs
• ½ cup whole milk
• 6 slices Candian bacon diced
• ¼ cup minced scallions
• 4 ounces shredded sharp cheddar cheese low fat
• salt and pepper to taste

INSTRUCTIONS 

• Pre-heat oven to 350 degrees and spray a muffin pan with cooking spray or use a silicone pan.
• In a large bowl, whisk together eggs and milk until light and fluffy. Stir in the Canadian bacon, scallions and salt/pepper to taste.
• Divide egg mixture evenly between 12 muffin tins (about ⅓ cup each) then sprinkle evenly with sharp cheddar.
• Bake until eggs are set, 25-30 minutes. Let cool slightly to ensure eggs are set before removing from pan to serve.

Ham and cheese baked egg cups are the ideal, protein-packed breakfast that can be made ahead in a muffin tin and quickly reheated on busy weekday mornings.https://imasdk.googleapis.com/js/core/bridge3.487.0_en.html#goog_9433842940 seconds of 53 secondsVolume 90% 

NUTRITION

Calories: 108kcalCarbohydrates: 1.2gProtein: 10.4gFat: 5.9gSaturated Fat: 2.1gPolyunsaturated Fat: 3.8gCholesterol: 190mgSodium: 188mgFiber: 0.1gSugar: 0.1g

servings:  prep time: 20 MINScook time: 15 MINStotal time: 35 MINS

INGREDIENTS

• 1.22 pounds Ground beef
• 0.2 cup Onion, finely diced
• 0.81 teaspoon Salt
• 3.25 slices American Cheese
• 13 slices Dill Pickle
• Lettuce

SECRET SAUCE

• 0.41 cup Mayonnaise
• 3.25 tablespoon Dill pickle relish
• 1.63 tablespoon Yellow mustard
• 0.81 teaspoon White wine vinegar
• 0.81 teaspoon Paprika
• 0.81 teaspoon Onion powder
• 0.81 teaspoon Garlic powder

INSTRUCTIONS

• Preheat oven to 400 degrees F.
• In a large bowl combine ground beef, onions, and salt. Mix until thoroughly combined.
• Roll the beef into 1.5 ounce balls. Press each one down slightly to flatten it to make a mini burger patty and place it on a lined baking sheet.
• Bake at 400 degrees F for 15 minutes or until cooked through.
• While burgers cook add all of the secrete sauce ingredients to a bowl and stir to combine.
• When the burgers are done baking turn off the oven and remove them. Pat any excess grease off.
• Cut each cheese slice into four squares and place a square on each mini patty. Place back in the cooling oven and let the cheese melt.
• Place a few squares of lettuce and a pickle slice on top of each meatball and run a skewer through it.
• Serve with the secret sauce and enjoy!

NUTRITION

serving: 1skewer, calories: 182kcal, carbohydrates: 1g, protein: 10g, fat: 12g, saturated fat: 4g, polyunsaturated fat: 3g, monounsaturated fat: 2g, cholesterol: 36mg, sodium: 414mg, potassium: 26mg, vitamin a: 23iu, vitamin c: 1mg, calcium: 75mg, iron: 6mg

yield: 4 prep time: 5 MINUTES cook time: 15 MINUTES total time: 20 MINUTES

Ingredients

• 1 pound deveined, peeled shrimp
• 1/2 tablespoon minced garlic
• 1/2 tablespoon paprika
• 1 teaspoon Italian seasoning
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon red pepper
• 1/4 teaspoon pepper
• 2 tablespoons butter, divided
• 1/4 cup heavy cream

Instructions

1. To cook the shrimp heat a large skillet to medium heat.
2. Melt 1 tablespoon of butter, add garlic and the raw, shelled shrimp to the skillet and sprinkle the cajun spices over the shrimp. Stir well so it is evenly coated.
3. Cook the shrimp 3-4 minutes and when it is pink and tender add the butter and heavy cream to the skillet and stir to form the creamy sauce. 

Nutrition Information:

 YIELD: 4 SERVING SIZE: ~1/4 lb shrimp with sauce

Nutrition Facts

Serves 4

Prep Time: 5 minutesCook Time: 30 minutesResting Time: 10 minutesTotal Time: 35 minutes Course: Side Dishes, SnacksCuisine: AmericanKeyword: keto bread, keto bread recipe, low carb bread recipe Servings: 12 slices Calories: 148kcal

Equipment

• FAT DADDIO LOAF PAN
• Mixing Bowl
• STAINLESS STEEL MEASURING CUPS
• Measuring Spoons

Ingredients

• ▢4 (4 ) Eggs
• ▢1 cup (112 g) Superfine Almond Flour
• ▢1/2 cup (85 g) Black Chia Seeds, (white if you can get them or black if you can’t)
• ▢1/4 cup (62.5 g) Unsweetened Almond Milk
• ▢1/4 cup (54.5 g) Coconut Oil or Melted Butter
• ▢2 teaspoons (2 teaspoons) Baking Soda
• ▢1/2 teaspoon (0.5 teaspoon) Kosher Salt

Instructions

• Preheat the oven to 350F.
• Grease a 4-cup loaf pan (8 x 4 inch) and set aside. Do not use a larger loaf pan as the bread will be very flat. You might choose to bake it in two mini pans if you want your bread to rise more.
• Mix all ingredients in a bowl and stir until the batter is well mixed and not lumpy. 
• Pour into the greased loaf pan and bake for 30 minutes. Allow the bread to rest in the pan for 10 minutes. Remove and place on a rack to fully cool it. If you just can’t wait for it, get out some butter and have at it!

Watch The Video

• If you have a picky eater, or someone with sensory issues, consider grinding the chia seeds.
• In the photo, I’ve used white chia seeds. In the video, I used black chia seeds so you can see how the two turn out differently.
• Do not even THINK of omitting the chia seeds, nor of subbing coconut flour for almond flour. The chia seeds hold the bread together. Almond flour and coconut flour are NOT interchangeable.
• Let the bread cool thoroughly. Most almond flour products don’t hold together that well when steaming hot.
• If you choose to try freezing this, slice up the bread, and freeze flat so that you can remove one slice at a time if needed.
• If you want to try store-bought keto bread, my favorite is sola bread.

Nutrition

Calories: 148kcal | Carbohydrates: 5g | Protein: 5g | Fat: 12g | Fiber: 3g

These Keto Ham and Cheese Breakfast Biscuits are the perfect easy keto breakfast! Each soft, fluffy biscuit is loaded with cheese and ham and has less than 2 net carbs each!

If you are looking for more meal prep recipes, these Keto Spinach and Bacon Egg Muffins and these Keto Sausage and Biscuits are some of our reader’s favorites!

Ingredients

• 3 ounces cream cheese, SOFTENED
• 1 cup shredded cheddar cheese
• 2 eggs
• 2 cups almond flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 cup heavy cream (scrape the measuring cup out since it is thick, make sure you get ALL of the liquid)
• 1 tablespoon melted butter
• 1 3/4 cup chopped ham
• TOPPING
• 1 tablespoons butter, melted

Instructions

1. Preheat the oven to 350 degrees.
2. In a mixing bowl combine the softened cream cheese, cheddar cheese and eggs. Stir until cream cheese is smooth with no clumps.
3. Add almond flour, baking powder, salt, heavy cream and melted butter.
4. Stir until combined.
5. Fold in the chopped ham. Do not overmix or biscuits will be tough.
6. Chill the dough 10-15 minutes.
7. Using a small cookie or ice cream scoop spoon the biscuits out onto a greased or lined baking sheet. Lightly press the dough down.
8. Bake 13-15 minutes until golden. Brush with melted butter.

Notes

You can use unsweetened almond milk instead of cream if you want, but the fat content decreases.

The dough will be thick, be careful not to overmix, watch the video to see exactly how it should look.

I use a SMALL cookie/ice cream scoop to get 22 biscuits. If you want to use a large/full size scoop you will get approximately 12 biscuits with about 4 net carbs each. The baking time is 16-18 minutes for the large biscuits.

Nutrition Information:

 YIELD: 22 SERVING SIZE: 1 biscuit
Amount Per Serving: CALORIES: 123TOTAL FAT: 7.2gCARBOHYDRATES: 2.2gNET CARBOHYDRATES: 1.9gFIBER: 0.3gPROTEIN: 6g