BREADED CHICKEN WITH COCKTAIL SAUSE AND SALAD

Most of the breaded recipes are made with parmesan cheese, but I was looking for an alternative for a dairy free keto version. So here it is.

This breaded chicken recipe is so easy to make and you need minimal ingredients.

In this recipe the chicken is breaded with coconut flour, but you can easily replace this with almond flour if you’re not a big fan of coconut.

This recipes takes about 5 minutes to prepare and 40 minutes to cook. You will have 2 portions.

Nutrition:

Calories: 714 kcal | Carbohydrates: 13 g | Fiber: 7 g | Net Carbs: 6 g |Protein: 43 g | Fat: 90 g

INGREDIENTS

Breaded chicken

  • 1/3 cup of coconut flour
  • 1 teaspoon paprika powder
  • 1 teaspoon of garlic powder
  • pepper and salt to taste
  • 14 oz of chicken escalope
  • 2 tablespoons olive oil

Cocktail sauce

  • 1/2 cup of mayonnaise
  • 2 teaspoons tomato paste
  • 1 teaspoon of dijon mustard
  • pepper and salt to taste

Salad

  • Leafy spinach
  • Cucumber
  • Red onion

INSTRUCTIONS

  1. Preheat the oven to 450°F
  2. In a plastic bag, combine the coconut flour, paprika powder, garlic powder, salt and pepper.
  3. Add the chicken escalopes and shake the bag until the escalopes are completely breaded.
  4. Grease a baking dish with olive oil and place the breaded chicken in the bowl. Bake for 40 minutes.
  5. In the meantime, prepare the salad and cocktail sauce (mix all ingredients together)
  6. Remove the chicken from the oven and serve with vegetables and cocktail sauce.

Enjoy!

For our Dutch speaking Keto Fans:

CREAMY SALMON

This recipe is so delicious, creamy and easy to prepare. This one-pan dinner only takes 25 minutes to make!

This recipes takes about 5 minutes to prepare and 20 minutes to cook. You will have 2 portions.

Nutrition:

Calories: 527 kcal | Carbohydrates: 9 g | Fiber: 2 g | Net Carbs: 7 g |Protein: 43 g | Fat: 35 g

INGREDIENTS

  • 2 salmon fillets (about 1 lb.)
  • Salt and pepper to season
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 3 cloves garlic finely diced
  • 2 cups red bell peppers diced
  • 4 cups fresh baby spinach
  • 1/2 cup heavy cream
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp cream cheese
  • 1/4 cup chopped parsley
  • Salt and pepper to taste

INSTRUCTIONS

  1. Season the salmon fillets with salt and pepper.
  2. Heat the oil in a medium non-stick skillet over medium heat. Cook the salmon fillets, for 5 minutes on each side, or until cooked to your liking. Once cooked, remove them from the pan and set aside.
  3. To the same pan, add butter and garlic. Cook for 1 minute, add the roasted peppers, and cook for 2 more minutes.
  4. Add the spinach and allow it to wilt.
  5. Reduce the heat to low, and add heavy cream Parmesan, parsley, cream cheese, salt, and pepper. Stir and bring to a simmer.
  6. Return the salmon to the pan and spoon the sauce over each filet.
  7. Serve with salad.

Enjoy!

KETO CHEESE BURGER

Missing those fast food cheese burgers on keto? Not anymore! With this recipe, you can have a burger that is actually healthy for you! Only 3,3 g of net carbs!

For this recipe we’re using the mini waffle maker from Dash. If you don’t have a mini waffle maker you can just use a regular waffle maker. We like to use the mini one, so it really looks like a bun.

This recipe takes about 10 minutes to prepare and 15 minutes to cook. You will get 2 keto cheese burgers.

Nutrition:
1 burger

Calories: 730 kcal | Carbohydrates: 4 g | Fiber: 0,7 g | Net Carbs: 3,3 g |Protein: 57 g | Fat: 51,5 g

INGREDIENTS

For the bun:

  • 1 cup grated cheddar cheese (or mozzarella)
  • 2 eggs
  • 1/2 tbs garlic powder

For the patties :

  • 2 patties of ground beef
  • pinch Italian seasoning
  • pinch of Himalayan salt
  • pinch of black pepper
  • 1 tbs of grass fed butter

Assembling the burger:

INSTRUCTIONS:

  1. Start by preparing the buns. Add the cheddar cheese, eggs and garlic powder in a medium sized bowl en mix well.
  2. Cook 1/4 of the mixture in the mini waffle maker.
  3. Do this 3 times more, until you have 4 buns.
  4. Now it’s time to cook the burger patties. Start by seasoning them with the Italian seasoning, Himalayan salt and black pepper.
  5. Add the butter to a pan and let it melt.
  6. When the butter is melted, cook the burgers. You can choose how long you cook them, depending on your preference (rare, medium rare or well done). When they’re almost done, place a slice of cheese on each burger so it can melt on top.
  7. While the burgers are cooking, assemble the buns.
  8. Add the lettuce. Cut the tomato in slices, and place on top of the lettuce.
  9. When the burgers are cooked, place them top of the vegetables and add the ketchup. Place the other bun on top.

Enjoy!

EASY KETO PUMPKIN SOUP

It’s pumkin season! The days are getting colder and shorter, and you might be turning on the stove already. Why not add a delicious keto friendly soup to it to warm you up?

This recipe is very easy to make. It takes about 5 minutes to prepare and 15 minutes to cook. This recipe will provide 6 servings.


Nutrition:

Calories: 120 kcal | Carbohydrates: 7 g | Fiber: 5 g | Net Carbs: 2 g |Protein: 2 g | Fat: 9 g

INGREDIENTS

  • 1 can 15 oz (425g) of pumpkin puree or home made pumpkin puree
  • 2 cups of chicken broth
  • 1 tablespoon of Himalayan salt
  • 1 tablespoon of garlic powder
  • 1 tablespoon paprika powder
  • 1 teaspoon of onion powder
  • 1 teaspoon black pepper
  • 1/2 cup heavy cream
  • 6 slices of smoked bacon (optional)
  • 1/4 cup sour cream (optional)
  • pinch of dried parsley (optional)

INSTRUCTIONS

  1. Add the pumpkin puree, chicken broth, salt, pepper, garlic, paprika powder and onion powder to a medium saucepan. Stir to combine.
  2. Bring the mixture to a boil, then reduce heat and simmer for about 10 minutes, so the flavours melt together.
  3. Remove from the heat, and add the heavy cream.
  4. You can add some sour cream and garnish with some dried parsley if you like.
  5. You can also cook some bacon, chop it in pieces and add to the soup to serve.

Enjoy!

KETO STUFFED BELL PEPPERS

Looking for an easy recipe for dinner that is ketofriendly? You found it! These stuffed bell peppers are super easy to make and taste delicious! You’ll have dinner ready in just a blink of an eye.

This recipe will take about 5 minutes to prepare and 30 minutes to cook. You will have 2-3 stuffed bell pepers (depending on the size of the bell peppers you stuff).

Nutrition:
1 bell pepper

Calories: 418kcal | Carbohydrates: 6g | Protein: 36g | Fat: 24g 

INGREDIENTS

  • 3 medium sized bell peppers
  • 14 oz / 400 grams ground meat (beef, chicken or pork)
  • 2 cups of mozzarella cheese
  • 1 tablespoon Italian seasoning
  • 1/4 teaspoon Himalayan salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 egg

INSTRUCTIONS

  1. Cut off the bottom of the bell pepper, so it can stand stable. Note: don’t cut off to much, so you don’t create a big hole. (See picture for reference)
  2. Add ground meat, 1 cup mozzarella cheese, Italian seasoning, Himalayan salt, black pepper, garlic powder and egg to a medium sized bowl. Mix everything together.
  3. Place the bell peppers, standing up, in an oven dish and fill them with the ground meat mixture, top them of with the rest of the mozzarella cheese.
  4. Place the stuffed bell peppers in the oven and let them bake for 25-30 minutes at 350 °F/ 180 °C.

Enjoy!

KETO MASHED CAULIFLOWER

If you miss your mashed potatoes on keto, we have the perfect substitute recipe! Again, you can make different versions of this according to your taste by adding extra herbs or spices. We like to add a pinch of paprika powder, to give it an extra special taste.

This recipe takes 10 minutes to prepare and 20 minutes to cook. You will have 8 portions of mashed cauliflower

INGREDIENTS

  • 1 large head cauliflower cut into florets (about 3 pounds or 1 1/2 kg)
  • 3 tablespoons unsalted butter
  • 3 tablespoons sour cream
  • 6 cloves garlic minced
  • 1 pinch of paprika powder (the secret ingredient 😉)
  • Salt and black pepper to taste

INSTRUCTIONS

  1. Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes until tender. Alternatively, boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
  2. Heat the butter over medium high heat. Sauté garlic until fragrant (about 1 minute).
  3. Blend cauliflower and garlic in a food processor on high setting until smooth. You may need to do this in batches of two or three, depending on the size of your processor.
  4. Transfer blended cauliflower into the pot with the garlic. Stir in the sour cream and season with salt, pepper and a pinch of paprika powder.

Nutrition

Calories: 59kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | 

Enjoy!


For our Dutch Speaking Keto Fans:

KETO TORTILLAS

Anyone else having a TacoTuesday tonight? With these tortillas you’ll bring the delicious flavours of Mexico right inside your kitchen without the carbs.

They are actually quite easy to make. It takes about 10-15 minutes to prepare and 10 minutes to cook. This recipe will give you 8 small tortillas. ÁNDALE!

INGREDIENTS

INSTRUCTIONS

  1. Add almond flour, coconut flour, xanthan gum, baking powder and salt to food processor. Pulse until thoroughly combined. 
  2. Pour in apple cider vinegar with the food processor running. Once it has distributed evenly, pour in the egg. Followed by the water. Stop the food processor once the mixture is turned into a dough.
  3. Wrap dough in cling film and knead it through the plastic for a minute or two. Allow dough to rest for 10 minutes (and up to three days in the fridge). 
  4. Heat up the griddle or pan over medium heat. You can test the heat by sprinkling a few water droplets, if the drops evaporate immediately your pan is too hot. The droplets should ‘run’ through the skillet.
  5. Break the dough into eight 1” balls (26g each). Roll out between two sheets of parchment or waxed paper with a rolling pin until each round is 5-inches in diameter. 
  6. Transfer to griddle and cook over medium heat until golden brown. Flip it over immediately (using a thin spatula or knife), and continue to cook until just lightly golden on each side (though with the traditional charred marks) The key is not to overcook them, as they will no longer be pliable or puff up.
  7. Keep them warm wrapped in kitchen cloth until serving. To rewarm, heat briefly on both sides, until just warm (less than a minute).
  8. These tortillas are best eaten straight away. But feel free to keep some dough handy in your fridge for up to three days, and they also freeze well for up to three months. 

Credits: gnom-gnom.com

Buen Provecho!

Find your ingredients on Amazon:

Almond flour: Amazon USAmazon GermanyAmazon UK

Coconut flour: Amazon USAmazon Germany, Amazon UK

Xanthan gum: Amazon USAmazon GermanyAmazon UK

Himalayan salt: Amazon USAmazon GermanyAmazon UK

Baking powder: Amazon USAmazon GermanyAmazon UK

Apple cider vinegar: Amazon US, Amazon Germany, Amazon UK

KETO LASAGNA

To me lasagna is my favourite comfort food. I’ve tried the lasagna that replaces the lasagna noodles with zucchini, and frankly, I wasn’t a big fan. But this one is tastes just like a regular lasagna! It’s mainly made out of cheese, so it’s very keto friendly and delicious.

I always need to prepare a big portion, because Oswaldo always goes for seconds with this one.

This recipe takes about 30-40 minutes to prepare and 20 minutes to cook. You will get 4 servings of lasagna.

Ingredients

For the lasagna noodles:

  • 2 cups shredded mozzarella cheese
  • 2 tablespoons cream cheese
  • 1 cup of almond flour
  • 1 egg
  • 1 teaspoon baking powder
  • 1 teaspoon garlic powder
  • 1 tablespoon Italian seasoning
  • 1 teaspoon oregano (optional)
  • 1 teaspoon dried parsley (optional)

For the lasagna layers:

  • 1 lb / 500g ground beef
  • 1 onion
  • 2 cups of marinara sauce
  • 1 tbs coconut oil or olive oil
  • 4 cups shredded mozarella cheese
  • 4 oz / 100g ricotta cheese

Instructions

Start by preparing the lasagna noodles, this is the same recipe as the keto pizza crust.

  1. Preheat oven to 350F. Line a 9 x 13 inch baking pan with parchment paper.
  2. Add all cheese dough ingredients into a food processor. Blend until evenly mixed. It should have a thick liquid consistency. If you do not have a food processor, you can mix by hand (see notes).
  3. Pour cheese batter into prepared baking pan. Use a spatula to spread batter across pan.
  4. Place into middle of oven and bake for about 20 minutes, or until surface is no longer wet and is firm to the touch.
  5. Set cheese noodles aside to let cool. While noodles are cooling, prepare your meat sauce.
  6. In a large skillet, add onion and ground beef. Cook on medium heat until meat is browned. Drain excess fat from pan. 
  7. Add in Italian seasoning and marinara sauce. Reduce to low heat and cook at a simmer for about 3 minutes. 

Assembling Lasagna

  1. Evenly slice your cheese dough into thirds. Your slices should just fit into an 8 x 4 inch loaf pan. (see photo in post for reference)
  2. Add a thin layer of meat sauce to the bottom of an 8 x 4 inch loaf pan. Add first noodle layer over meat sauce.
  3. Add 1/3 of the remaining meat sauce across first noodle layer. Spread 3 tbsp of ricotta cheese across. Sprinkle 1/4 mozzarella cheese across. 
  4. Repeat with second noodle, meat sauce, ricotta, and mozzarella.
  5. Add third noodle. Top with remaining meat sauce. Sprinkle on remaining mozzarella. If desired you can add a pinch of dried herb seasoning to the cheese. I like to finely crumble a pinch of dried oregano and add it to the cheese.  
  6. Bake lasagna in the middle of your oven at 350F for about 20 minutes. If you wish to get some color on the top cheese layer, set your oven to a low broil (after the 20 min bake) and let the cheese bubble and blister for about 2 minutes.
  7. Let lasagna cool slightly before slicing and serving. If desired, sprinkle on some finely chopped fresh basil, oregano and parsley and freshly grated parmesan cheese before serving. 

credits: kirbicravings.com

Enjoy!

EASY KETO STUFFED CHICKEN

This keto chicken dinner recipe is super easy and fast to make and it tastes absolutely delicious!

This recipe takes about 10 minutes to prepare and 25-30 min to cook in the oven.

You have 4 servings of deliciousness, in no time.

Ingredients

  • 4 chicken breasts
  • 2 cups marinara sauce
  • 1 cup cream cheese with herbs
  • 1 cup grated cheese
  • 1 egg
  • 1/2 cup parmesan cheese
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1/4 teaspoon Himayalan salt
  • dash of black pepper

Instructions

  1. Slice the chicken breasts in half
  2. Mix the egg, cream cheese, grated cheese and spices in a bowl
  3. Place chicken breasts open in oven scale. Spread all the stuffing from the bowl on the chicken.
  4. Close the chicken breasts and put some more of the spices on top.
  5. Top with marinara sauce, and parmesan cheese.
  6. Bake at 350°F/ 180°C for 25-30 min

Enjoy!


For our Dutch speaking Keto Fans:

KETO BROCCOLI GRILLED CHEESE

We’ve found the prefect Keto friendly grilled cheese that tastes delicious and is low in carbs. This recipe will provide 6-8 medium sized grilled cheese sandwiches.

Ingredients

  • 1 large crown of broccoli
  • 4 eggs
  • 1 cup of grated cheese
  • 1 tablespoon Italian Seasoning
  • 1/4 teaspoon Himalayan salt
  • 1/4 teaspoon black pepper
  • 4 slices of gouda cheese

Instructions

Cut broccoli into small florets and place into food processor. Pulse until the broccoli becomes crumb-sized.

Put the broccoli in a large bowl and add the eggs, the grated cheese, Italian seasoning, Himalayan salt and black pepper. Stir until everything is completely combined, resembling a broccoli paste.

Heat up the griddle on medium to high heat.

Scoop out the brocolli paste and place it on the griddle. Let it heat up and then squeeze down with a spatula. Flip over and cook the other side.

Place a slice of gouda cheese on top of the broccoli toast till slightly melted. Place another broccoli toast on top and flip it over.

Cook them until both sides are lightly brown.

Enjoy!