KETO PEANUT BUTTER MOUSSE

Want an easy delicious peanut butter dessert? Than this might be the right fit for you! It’s super easy to prepare, there’s no cooking involved and you will only need 5 ingredients that you probably already have laying around in your pantry.

Don’t like peanuts? You can replace the peanut butter with any other nut butter you prefer.

INGREDIENTS

INSTRUCTIONS

  1. Add the heavy whipping cream to a medium sized bowl. Mix it with a handmixer until you have stiff peaks. Set aside.
  2. In a large bowl, add the cream cheese, the peanut butter, powdered erythritol and vanilla extract. Mix everything smooth with a handmixer.
  3. Add the whipped cream little by little to the peanut butter mixture until everything is blended together.
  4. Transfer to a small glass with a spoon or use a piping bag.
  5. Optional; top is off with some keto friendly chocolate.
  6. Enjoy!

RECOMMENDED COOKING TOOLS

Handmixer

Spatula

Piping tool

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For my Dutch Keto Fam

KETO PUMPKIN PIE

Since our family is not that big, and a complete pumpkin pie would be too much, I decided to make some little ones. I found these small pie moulds that are prefect for it. My daughter loved it! She seemed to be a big fan of the pumpkin spice season.

RECIPE FOR 4 SMALL PIES

INGREDIENTS

For the crust
  • 2 cups almond flour 
  • 2 Tbs butter
  • 2 Tbs granulated erythritol 
  • 2 eggs
  • Pinch of Himalayan salt 

For the pie filling

  • 1 cup butternut squash puree
  • 1/4 cup heavy cream
  • 1/3 cup golden erythritol
  • 2 eggs
  • 2 tsp Pumpkin spice*

*If you don’t have pumpkin spice, you can use:

  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • 1/8 tsp ground cloves

INSTRUCTIONS

  1. Preheat the oven to 350 °F / 175 °C. 
  2. Start by preparing the crust. In a large bowl, add all the ingredients and mix.
  3. Devide the dough into 4 small crust moulds, press well against the edges.
  4. Bake the moulds with dough in the preheated oven for 20 minutes, until the crust starts to look golden.
  5. Take the crusts out of the oven and set aside.
  6. Prepare the pie filling. Mix all the ingredients in a large bowl and fill up the pies.
  7. Bake in the preheated oven for 40-45 minutes until filling is slightly jiggly in the middle and crust is golden.
  8. Let the pies cool down for another hour before serving.

For my Dutch keto fam:

DAIRY FREE KETO BAGELS

These dairy-free keto bagels are absolutely amazing. They are super tasty and very easy to make.

You can have them for breakfast, or even use them as a bun for your burger. You can pop them in the freezer, and defrost them in the morning in your toaster. You’ll have a healthy breakfast in 1-2-3.

This recipes takes about 10 minutes to prepare and 20-25 minutes to cook. You will have 6-7 bagels.

Nutrition per bagel:

Calories: 208  kcal | Carbohydrates: 11 g | Fiber: 10 g | Net Carbs: 1 g |Protein: 8 g | Fat: 20 g

INGREDIENTS

  • 1 ½ cups almond flour
  • 1 Tbsp chia seeds
  • ½ Tbsp garlic powder
  • ¾ tsp xanthan gum
  • ¾ tsp baking soda
  • ¼ tsp salt
  • 3 Tbsp psyllium husk powder
  • 1 whole egg
  • 3 egg whites (6 Tbsp liquid egg white)
  • 1 cup warm water
  • sesame seeds to sprinkle on the bagels

INSTRUCTIONS

  1. Preheat oven to 350F.
  2. In a large bowl, mix together first 6 ingredients.
  3. Add the psyllium husk, egg, eggwhites and water to the mix.
  4. But the batter in a piping bag (or freezer bag) and cut of the tip.
  5. Pipe out the batter in circles on a baking sheet.
  6. Sprinkle sesame seeds on top.
  7. Bake for 25 minutes.
  8. Remove and allow to fully cool before slicing.
Enjoy!

For our Dutch speaking fans:

KETO BLUEBERRY MUFFINS

These blueberry muffins are so easy to prepare and only have 3g of net carbs per piece! Enjoy them as a to-go breakfast or add them to your Sunday brunch.

This recipes takes about 10 minutes to prepare and 20-25 minutes to cook. You will have 10-12 muffins.

Nutrition:

Calories: 218 kcal | Carbohydrates: 6 g | Fiber: 3 g | Net Carbs: 3 g |Protein: 7 g | Fat: 20 g

INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 350 degrees Fahrenheit. Line a muffin pan with 10 or 12 silicone or parchment paper muffin liners.
  2. In a large bowl, stir together the almond flour, erythritol, baking powder and Himalayan salt.
  3. Mix in the melted coconut oil, almond milk, eggs, and vanilla extract. Fold in the blueberries.
  4. Distribute the batter evenly among the muffin cups. Bake for about 20-25 minutes, until the top is golden and an inserted toothpick comes out clean.

Enjoy!

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For our Dutch speaking Keto Fans:

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:

KETO CHEESECAKE

With only 5g of net carbs per slice, this keto cheesecake will be your new go to keto dessert.

This recipes takes about 10 minutes to prepare and 1 hour to cook. You will have 16 slices.

Nutrition:

Calories: 325 kcal | Carbohydrates: 6 g | Fiber: 1 g | Net Carbs: 5 g |Protein: 7 g | Fat: 31 g

INGREDIENTS

For the crust:

  • 2 cups Blanched almond flour
  • 1/3 cup Butter (measured solid, then melted)
  • 3 tbsp Granular Erythritol 
  • 1 tsp Vanilla extract

For the cake filling:

  • 32 oz Cream cheese (softened)
  • 1 1/4 cup Powdered erythritol 
  • 3 large Eggs
  • 1 tbsp Lemon juice
  • 1 tsp Vanilla extract

INSTRUCTIONS

  1. Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 inch (23 cm) springform pan with parchment paper.
  2. Start of to make the cheesecake crust: stir the almond flour, melted butter, erythritol, and vanilla extract in a medium bowl, until well combined forming a crumbly dough. Press the dough into the bottom of the prepared pan. Bake for about 10-12 minutes, until barely golden. Let cool at least 10 minutes.
  3. Set the crust aside and beat the cream cheese and powdered erythritol together at low to medium speed until fluffy. Beat in the eggs, one at a time. Finally, beat in the lemon juice and vanilla extract. (Keep the mixer at low to medium the whole time; too high speed will introduce too many air bubbles, which we don’t want.)
  4. Pour the filling into the pan over the crust.
  5. Bake for about 45-55 minutes, until the center is almost set, but still jiggly.
  6. Remove the cheesecake from the oven. If the edges are stuck to the pan, run a knife around the edge (don’t remove the springform edge yet). Cool in the pan on the counter to room temperature, then refrigerate for at least 4 hours (preferably overnight), until completely set. (Do not try to remove the cake from the pan before chilling.) You can keep the cheesecake refrigerated up to 5 days.

Enjoy!


For our Dutch speaking Keto Fans:

KETO COCONUT CAKES

These keto friendly (only 2,2g of net carbs) coconut cakes are super easy to make and taste so yummy! You’ll have dessert ready in no time.

This recipes takes about 10 minutes to prepare and 20 minutes to cook. You will have 8 portions.

Nutrition:
1 portion

Calories: 167 kcal | Carbohydrates: 5,5 g | Fiber: 3,3 g | Net Carbs: 2,2 g |Protein: 3,6 g | Fat: 14 g

INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 175 C° / 350 F°. Line a 7 x7 / small baking tin with parchment paper.
  2. Start with combing all the wet ingredients: melted coconut oil, eggs, coconut cream and vanilla extract in a medium sized bowl or food processor.
  3. Add the dry ingredients: coconut flour, powdered erythritol, baking powder and desiccated coconut. Mix everything together until you have a smooth batter.
  4. Fill into your baking pan and sprinkle with desiccated coconut.
  5. Bake for 20 minutes until the cake starts to look golden brown.
  6. Let it cool down before cutting into pieces.

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!

KETO PUMPKIN BREAD

This recipe is quite easy to make, and perfect for Fall. You can eat this bread for breakfast, toast it, or make a french toast out of it. It’s healthy and keto friendly.


This recipe takes about 10 minutes to prepare and 45-60 minutes to cook. This recipe will give you 1 loaf (10-12 slices) of pumpkin bread.

Nutrition:
1 slice

Calories: 165 kcal | Carbohydrates: 6 g | Fiber: 3 g | Net Carbs: 3 g |Protein: 2 g | Fat: 14 g

INGREDIENTS

*If you don’t have pumpkin spice, you can use:

  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • 1/8 tsp ground cloves

INSTRUCTIONS:

  1. Preheat the oven to 350 °F / 175 °C. Line a loaf pan with parchment paper, so that the paper hangs over two opposite sides.
  2. In medium sized bowl mix together the almond flour, coconut flour, powdered erythritol, pumpkin pie spice, baking powder, and Himalayan salt.
  3. In a large bowl, add the melted butter, the vanilla extract, the pumpkin puree, and eggs, one by one. Mix with a handmixer until well combined.
  4. Add the dry ingredients to the wet mixture and mix well together with a spatula.
  5. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with chopped pecans and press them lightly into the surface.
  6. Bake for 45-60 minutes, until an inserted toothpick comes out clean. Cool completely before removing from the pan and slicing.

Enjoy!

KETO CHOCOLATE MOUSSE

Who doesn’t love chocolate mousse right? We found the perfect keto friendly recipe at only 3g of net carbs a cup! This recipe is quite easy to prepare and you only need 4 ingredients.

ABOUT THE CHOCOLATE

Just like the recipe for the keto peanut butter cups, we use 100% cacao chocolate. If you taste this chocolate on it’s own, you’ll notice that the taste is very strong, because it’s unsweetened and pure. That’s why we added 1 cup of erythritol to it, to give it the right amount of sweetness.

ABOUT THE HEAVY WHIPPING CREAM

When you buy the heavy whipping cream, make sure that it is unsweetened, high in fat and preferably organic.

This recipe takes about 30 minutes to prepare. You will have 6 portion of chocolate mousse.

Nutrition:
1 portion (100g)

Calories: 376 kcal | Carbohydrates: 6g | Fiber: 3g | Net Carbs: 3g |Protein: 8g | Fat: 27g


INGREDIENTS

INSTRUCTIONS

  1. Start by heating up the chocolate ‘au bain marie’ (double boiler).
  2. Separate the eggs. Add the yolks in a medium sized bowl and add 1/2 cup of powdered erythritol. Whisk them with a handmixer until they start to look foamy. Set side.
  3. Add the leftover of the erythritol to the egg whites and whisk them until they spike. A little trick to know if they are stiff enough, is to turn the bowl upside down. The egg whites should be firm and not fall out of the bowl.
  4. Add the heavy whipping cream in another medium bowl and whisk them with a handmixer until stiffened.
  5. Add the melted chocolate to the the whisked egg yolks and mix them together with a spatula. Add the whisked heavy whipping cream. Add the stiffened egg whites. Mix everything well together. You can use the handmixer to mix everything together for about 1-2 minutes.
  6. You can refrigerate the mousse in the bowl and then use it as a filling, or go ahead and portion it out into cups before refrigerating. It will take a good 3 hours to completely firm up, but is significantly firmer after 1 hour. Mousse will keep well covered and refrigerated for up to 5 days.

Enjoy!