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 LASAGNA STUFFED BELL PEPPERS

If you liked the stuffed bell peppers recipe I posted in the past, you’re in for a treat with this one! These are just amazing!

Instead of stuffing the bellpeppers with just the seasoned ground beef, like I did before, I actually cooked the ground beef with tomatosauce first and then stuffed the bellpepers. Then I added a layer of cream cheese and added some mozarella cheese on top (just like I do with the keto lasagna) which makes them nice and moist. Absolutely delish!

INGREDIENTS

  • 2 large bell peppers
  • 17 oz. ground beef
  • 1 onion, cut in small pieces
  • 2 cloves of garlic, minced
  • 1 tbs butter
  • 1 cup tomato sauce
  • Salt and pepper to taste
  • Italian seasoning to taste
  • 4-6 tbs cream cheese
  • 1 cup grated mozzarella cheese
  • Fresh or dried parsley to garnish

INSTRUCTIONS

  1. Cut the bell peppers in half and take out the seeds.
  2. Prepare the ground beef: in a large pot, melt the butter on medium heat and sauté the onion and garlic. When the onion starts to glaze, add the ground beef. Break up the meat as is cooks, and add the tomato sauce, salt and pepper and Italian seasoning.
  3. When the meat is ready, preheat the oven to 400 F and line out a baking sheet with parchment paper or silicone baking sheet.
  4. Stuff the bell pepper with the meat and top them off with the cream cheese. Sprinkle some mozzarella on top and bake them in the oven for around 20 minutes, until the tops start to brown.
  5. Garnish with some fresh or dried parsley.
  6. Enjoy!

RECOMMENDED COOKING TOOLS

Silicone baking sheets

Dutch Oven

Wooden Spoon

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For my Dutch Keto Fam:

5 TIPS FOR A HEALTHY KETO DIET ON A BUDGET

When it comes to your health, you should see it as an investment in the future, not an expense. There’s a reason why people say health and happiness are priceless. But there’s no denying that eating healthy can be quite expensive. But there are ways to save some extra money. So I listed down my 5 top tips on how to adapt a healthy lifestyle without breaking the bank.

#1 DON’T BUY PROCESSED KETO PRODUCTS

A lot of people when they go on the ketogenic diet think that buying a starters pack of prepackaged keto-cookies, keto-crackers, exogenous ketones, mct powders, and other keto marketed products to be succesful on the keto diet. The truth is that you can get into a true state of ketosis with natural whole foods. Although it might be easier to just grab a prepackages cookies, it’s cheaper to make your own batch and it will save your a lot of money.

#2 INCORPORATE INTERMITTENT FASTING

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. (It is not the same as starving yourself). The most popular pattern being 16:8. Where you have an eating window of 8 hours, in which you consume 2 meals and you fast for 16 hours. So you will eat 2 nutritious meals without snacks in-between. In-between meals or during fasting you can have some black coffee, unsweetened tea, and electrolytes. But don’t overdo it with the caffeine to avoid producing too much cortisol (a stress hormone, that when it gets triggered too much, can weaken your adrenal glands). So without the snacking and excessive meals, you can easily save a lot more money.

#3 BUY SEASONAL PRODUCTS

Every season has it’s produce and it comes with a seasonal price, especially when it comes to fruits and vegetables. If you buy strawberries in winter for example, you can pay double the price of what you would pay during the season, which is in late spring, summer. If you so want to have some out season fruits or vegetables, you can buy them from the freezer, which is cheaper than the fresh ones. To make it easy for you to know which seasonal produce to buy in which season, I made a chart which you can just download and use whenever you’re making your grocery list.

Then for the meat. Meat can be quite expensive, especially if you want to eat high quality that is organic grass-fed, grass-finished. If it’s possible if you to buy those meat, I would highly recommend it, especially if you’re carnivore. But eating conventional meat is still okay, because you will get in the nutrients like protein and B-vitamins. You can check for the weekly promo’s on meat to get the best deal. The most budget friendly meats would be ground beef, whole chicken and pork chops. This also depends on your location.

#4 PREPARE A MEAL PLAN EVERY WEEK

More often than not you can find yourself in the grocery store, doing the groceries for the week, without knowing what you will be having for dinner or tomorrow’s lunch. So you go in without a plan or a grocery list and you come out with more than you need, only to end up with a full fridge and an empty wallet.

To avoid buying too much, and spending too much, you can come up with a meal plan for the week. You can write down what you will eat, and adjust the grocery to what you will need in terms of amounts. Having a meal plan will also help you to stick to your lifestyle, because you will know in advance what you will preparing, when.

I made a free printable that you can use to plan out your meals.

#5 COOK BIG PORTIONS AND USE LEFTOVERS

Another way to save money and time even, is to prepare big portions. For example, for dinner you make a lasagna for 2 instead of one, and eat the leftover for lunch. This way you can buy ingredients in bulk in the grocery store, which is mostly cheaper and use is into a dish, you can enjoy multiple times. If you don’t like to eat 2 of the same meals in a week, you can place the extra portion in the freezer and store it for the next week.

I hope these five tips are useful to you, so you see you can be on the ketogenic diet, saving money and even time (tip #5)!

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:

KETO SOFT BAKED CHOCOLATE CHIP COOKIES

I’ve recently bought these dark chocolate baking chips from Lily’s and just wanted to try them out right away, so I made these cookies and I have to say, they taste pretty amazing! Plus they are so easy and fast to prepare.

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This recipe takes about 5 minutes to prepare and 15 minutes to cook.This recipe will give you 6-8 cookies.

Nutrition per portion (1 cookie):

Calories:  135 kcal | Carbohydrates:  5g | Fiber: 2g | Net Carbs: 3g |Protein: 4g | Fat: 13g

INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 325 F. 
  2. Line out a baking tray with parchment paper. 
  3. In a large bowl, add all the ingredients and mix with a spatula until create a cookie dough. 
  4. Take a Tbs of the cookie dough and shape them into cookies. 
  5. Put the shaped cookies onto the parchment paper and place in the oven. 
  6. Bake for 15-20 minutes until they are golden brown. 
  7. Take them out of the oven and let them cool 10-20 minutes before eating. 
Enjoy!

For my Dutch speaking fans:

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.

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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 CHOCOLATE GLAZED DONUTS

I used to love having my donut(s) in the weekend for breakfast. But now I can’t get over these. They taste to good and only have 2g net carbs per donut!

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This recipe takes about 5 minutes to prepare and 22-25 minutes to cook. You will have 8 donuts.

Nutrition per portion (1 donut):

Calories:  152 kcal | Carbohydrates: 3.7 g | Fiber: 1.8g | Net Carbs: 1.9g |Protein: 5.3 g | Fat: 18 g

INGREDIENTS

for the donuts 

for the chocolate glaze 

INSTRUCTIONS

  1. Preheat the oven to 350 F. Grease a donut pan. 
  2. In a large bowl add all the dry ingredients: almond flour, granulated erythritol, baking powder, psyllium husk and Himalayan salt. Mix everything well and set aside. 
  3. In a seperate bowl add all the wet ingredients: melted butter, unsweetened almond milk, eggs and vanilla extract. Mix everything well with a whisk. 
  4. Add the wet mixture to the dry ingredients and mix everything together with a spatula until you have a smooth batter. 
  5. Put the batter in a piping bag, cut of the tip and fill up the doughnut pan. 
  6. Place the pan in the oven and bake for 22-25 minutes until they are golden brown. 
  7. Take the pan out of the oven and let cool until you can take the doughnuts easily out of the pan. 

For the glazing:

  1. In a small bowl, add the melted coconut oil (or butter) and add the cacao powder, erythritol and stevia. 
  2. Mix everything together until you have a smooth consistency. 
  3. Take a donut and dip it in the glazing. Repeat with the remaining donuts. 

Enjoy!


For our Dutch speaking 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 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: