KETO BUTTERNUT SQUASH BREAD

Last year around this time I shared this recipe before. I love fall, and with fall come pumpkins. This year I decided to prepare this bread with butternut squash puree instead of pumpkin puree. For the reason being that butternut squash has a lower *glycemic index (51) than pumpkin (75).

This recipe contains cinnamon and I personally don’t like cinnamon, but my husband and daughter like it, so I added some pumpkin spice to it. This also means I don’t eat this bread, haha. But is does make the house smell really great, and I enjoy watching them savour the bread.

 * The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.

RECIPE FOR 1 LOAF

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.

Recipe card in for my Dutch friends

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KETO TWIX BAR

These keto twix bars were quite the experiment, but they turned out really tasty, only not as aesthetic as I wanted them too. But it was the first try and you guys wanted me to share the recipe, so here it is!

Now, the bar mould I used, was quite big, so the macro’s are based on these big bars. You can use a mould that is smaller and it will give you a higher yield in smaller bars.

This post may contain affiliate links, which helps keep this content free. (full disclosure)


This recipe will give you 8 keto twix bars.

Nutrition per portion (1 bar):

Calories:  690 kcal | Carbohydrates:  10g | Fiber: 6g | Net Carbs: 4g |Protein: 12g | Fat: 65 g

INGREDIENTS

For the cookie layer

For the caramel layer

For the chocolate layer

INSTRUCTIONS

  1. Preheat the oven to 350 F.
  2. Prepare the cookie layer first. In a medium sized bowl, add the almond flour, butter, granulated erythritol, egg and salt. Mix everything together until you have a firm cookie batter.
  3. In a silicon mould for bars , spread a layer of the batter and push it into the mould until you covered 1/3 of the shape.
  4. Bake in the oven for 20-25 minutes until they are golden brown.
  5. In the meantime, prepare the caramel sauce.
  6. In a steel pan, melt the butter on medium heat until it starts to brown. When it’s golden to darker brown, add the heavy whipping cream, granulated erythritol, vanilla extract and pinch of salt. Let it simmer for about 5 minutes until you have a thick creamy caramel sauce.
  7. When the sauce is thickened set aside to cool down.
  8. Take the cookies out of the oven an let them cool down for about 10 minutes. Do not take them out of the mould.
  9. Add a layer of the caramel sauce onto the cookie layer, and place the mould in the fridge for 6 hours or overnight.

6 hours later or the day after:

  1. Prepare the chocolate layer. In a medium sized steel pan or pot, add the coconut oil, almond butter, raw cacao powder, powdered erythritol and vanilla extract on medium heat. Let everything melt together and stir with a spatula until everything is well incorporated.
  2. Take the cookie-caramel bars out of the freezer and add a layer of chocolate on top of the caramel layer until fully covered. You will still have chocolate left over to cover the bars later.
  3. Place back in the fridge until the chocolate is hardened.
  4. Once the chocolate is hard, take the bars out of the mold and place them on a cookie rack on top of a glass casserole dish or parchment paper so any excess chocolate will just drip down the edges and fall into the casserole dish for easy clean-up.
  5. Now just drizzle the melted chocolate over the candy bar.
  6. Place rack with the casserole dish in the refrigerator to let the chocolate cool for 20 minutes or until chocolate has completely hardened.
  7. If you want to add more chocolate to the bar to cover more, you can, and put the bars back in the fridge.

Enjoy! These keto candy bars are best stored in an airtight container in the refrigerator.


For our Dutch speaking Keto Fans:

KETO CREPES

These crepes are just so easy to make and taste amazing, you won’t believe they’re keto!

This recipe takes about 5 minutes to prepare and 10-15 minutes to cook. You will have around 8 crepes.

Nutrition per portion:

Calories:  152 kcal | Carbohydrates: 2.6 g | Fiber: 1 g | Net Carbs: 1.6 g |Protein: 6.5 g | Fat: 13 g

INGREDIENTS

  • 4 eggs 
  • 4 oz. cream cheese 
  • 3/4 cup almond flour 
  • Pinch of salt 
  • 1/4 tsp vanilla extract 
  • 1/4 cup unsweetened almond milk
  • 2 Tbs granulated erythritol 

INSTRUCTIONS

  1. Add all the ingredients into a blender and blend for 1-2 minutes until you have a smooth batter. 
  2. Heat a 10 inch skillet with a little bit of butter. 
  3. When the butter is melted, pour 1/3 cup of batter to the pan and swirl or spread into a thin layer that reaches the edges. 
  4. Cook until edges are cooked and can be loosened with a spatula. 
  5. Flip and cook on the other side until lightly browned. 
  6. Remove from the pan, en repeat until you used up all the batter. 
  7. You can serve them with some berries, powdered erythritol, heavy whipping cream or even some keto nutella paste!
Enjoy!

For our Dutch speaking fans:

KETO MAC AND CHEESE

Looking for a substitute for mac & cheese that is keto friendly? Look no further, because with this recipe, you’ll have the cheesiest dish you ever had. We’ll substitute the pasta with cauliflower. I know it’s not the same, but I promise it tastes great!

This recipe takes about 15 minutes to prepare and 20-25 minutes to cook. You will have around 8 portions.

Nutrition per portion:

Calories: 520  kcal | Carbohydrates: 6,5 g | Fiber: 1,5 g | Net Carbs: 5 g |Protein: 15 g | Fat: 46 g

INGREDIENTS

  • 1 cauliflower
  • 2 Tbs butter
  • 2 cup of heavy whipping cream
  • 7 oz. cream cheese
  • 1 cup grated cheddar cheese + extra to sprinkle on top
  • 2 cup of grated mozzarella cheese
  • salt and pepper to taste
  • 1/4 tsp nutmeg
  • 1 tsp paprika powder
  • 1/2 tsp garlic powder
  • 3 slices of bacon
  • Dash of dried or fresh parsley

INSTRUCTIONS

  1. Preheat oven to 350F.
  2. Break up a head of cauliflower into florets and add to boiling water. Cook for about 8 minutes, or until tender. 
  3. Drain cauliflower in a colander and set aside.
  4. In a saucepan, on medium heat, add the butter, heavy cream, and cream cheese. Let it cook for about 5 minutes.
  5. In the meantime, fry the bacon. Don’t overcook it, because in the oven it will cook further. When ready, set aside.
  6. Add the cheddar cheese, salt and pepper, nutmeg, paprika powder and garlic powder to the creamy sauce. Let simmer for another 2-3 minutes.
  7. Add the mozzarella cheese and the cooked cauliflower florets. Mix everything together and transfer the mixture to a large baking dish.
  8. Slice the fried bacon in small pieces, and sprinkle on top together with some grated cheddar cheese.
  9. Bake for 20-25 minutes art 350F / 180C until the top is golden brown. Sprinkle som parsley on top for garnishing.
Enjoy!

For our Dutch speaking Keto Fans:

KETO TZATZIKI SAUCE

Bring Greece onto your table with this easy and keto friendly tzatizki sauce! This recipe is so easy and fast to prepare, you’ll just need 7 ingredients, and you’ll have yourself a delicious and creamy tzatziki sauce!

I love to use this sauce as a dressing on my salad, but you can just spread in onto a bagel or bread, put some smoked salmon and salad on top, and you have yourself a delicious meal!

This recipes takes about 10 minutes to prepare and there’s no cooking involved.

Nutrition per serving (about 1/4 cup):

Calories: 71 kcal | Carbohydrates: 3 g | Fiber: 0,2 g | Net Carbs: 2,8 g |Protein: 4 g | Fat: 5 g

INGREDIENTS

  • 2 cups full fat greek yoghurt
  • 1/2 medium cucumber
  • 2 Tbs extra virgin olive oil
  • 2 Tbs fresh or dried dill
  • 1 Tbs lime juice
  • 1 medium garlic clove (pressed or minced)
  • 1/2 tsp Himalayan pink salt

INSTRUCTIONS

  1. Start by grating the cucumber onto a cheese cloth.
  2. Squeeze out all the water from the cucumber with the help of the cheese cloth.
  3. Add the squeezed out cucumber to the greek yoghurt.
  4. Add the olive oil, dill, lime juice, garlic and Himalayan salt.
  5. Mix everything together until you get a smooth consistency.

Enjoy!

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 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!

HOMEMADE PUMPKIN PUREE

It’s pumpkin season y’all! The days are getting shorter, the temperature is getting colder and fall is right around the corner. So we’ll be making a lot of pumpkin recipes (that are keto friendly of course) to match the season.

You can buy pumpkin puree in a can, which is pretty easy, but fresh is always best.


The amount of portions you will get depends on the size of your pumpkin of course. You can store homemade pumpkin puree in food-safe containers in the fridge for up to 1 week or freeze for up to 3 months.

Nutrition: 1 cup of pumpkin puree

Calories: 49 kcal | Carbohydrates: 12 g | Fiber: 3 g | Net Carbs: 9 g |Protein: 2 g | Fat: 0.2 g

INGREDIENTS:

  • 1 pumpkin
  • 1 tablespoon of Himalayan salt

INSTRUCTIONS:

  1. Start by rinsing the pumpkin and cut the pumpkin in half. You will need a sharp knife or a bread knife. Be careful when you do the cutting.
  2. Preheat the oven at 400 degrees °F / 200°C and line a baking sheet with parchment paper.
  3.  Scoop out the pumpkin seeds and any stringy flesh.
  4. Place the pumpkin with the cut side down on the parchment paper.
  5. Bake until the pumpkin can easily be pierced with a knife in several places and the flesh is pulling away from the skin, 45 to 60 minutes.
  6. You can now easily crave out the soft flesh from the pumpkin.
  7. Place the soft flesh in a foodprocessor (a handmixer will do also), add Himalayan salt and mix about 3-6 minutes until you have a smooth puree.

Enjoy!