KETO EGG FILLED MEATBALLS

Have you ever had ‘bird’s nests’ ? That what my grandma used to name them. She would make these for me as a kid, and I loved them. She taught me how to prepare them, but I made some adjustments so they stay keto friendly. Like switching out the flour with parmesan cheese. 

INGREDIENTS (3 SERVINGS)

  • 3 eggs
  • 1,5 kg / 53 oz. ground beef
  • Salt and Black Pepper to taste
  • Beef seasoning (1 tsp paprika powder , 1tsp onion powder, 1 tsp garlic powder, 1 tsp tumeric powder)
  • 1/2 cup grated parmesan cheese
  • 2 cups tomato sauce
  • Tomato sauce seasoning (black pepper, sea salt, Italian seasoning, dried parsley)
  • 2 tbs butter
  • 1 onion , cut in small pieces
  • 2 cloves of garlic, minced

INSTRUCTIONS

  1. Boil the eggs in hot water for 5 minutes.
  2. In the meantime season the the beef with the beef seasoning, salt and pepper.
  3. When the eggs are done, peel them and set aside. Preheat the oven at 190 C/ 375 F.
  4. Take 1/3 of the seasoned ground beef , shape it into a ball and flatten it out by pressing it onto a flat surface. Lift up the flattened ground beef and wrap the egg with the beef. Shape it until the egg is fully covered. (see video for details).
  5. Roll the balls into the parmesan cheese on a plate so the surface is covered.
  6. In a large pan, melt some butter over medium to high heat, and cook the meatballs until the outside starts to brown.
  7. Place the meatballs in a baking dish, and bake in the oven for 20 minutes.
  8. In the meantime, prepare the tomato sauce: in a medium large pot, melt the butter and add the onion and garlic. Add the tomato sauce and seasoning, let simmer until the meatballs are done.
  9. Carefully cut the meatballs in half and serve with the tomato sauce and your favourite vegetables.
  10. Enjoy!


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For my Dutch keto fam

KETO BISCOFF COOKIES

‘Sinterklaas’ (the Santa of Belgium and The Netherlands) is coming to town. And with that come the traditional ‘speculoos’ cookies, better known as biscoff cookies.

This year will be the first year our daughter realises this holiday and I want her to enjoy this cozy holiday and the days towards it. So I prepared these traditional cookies in a keto version and I have to say, they turned out pretty delicious and crunchy! I’m not a big fan of cinnamon, but this I can savour!

The batter for these cookies is pretty easy to prepare. You can use cookie cutters to cut out the shapes, or a wooden mould (which is the one I used). The wooden mould is a bit more challenging to get the cookies out easily. So if you don’t have too much patience, I would suggest to just use cookie cutters.

With the same dough you can also make the traditional ‘pepernoten’. Where you shape little balls out of the dough, and bake them like the cookies.

INGREDIENTS

*If you don’t have Speculoos spice mix you can make your own using the following spices:
– 1/4 tsp black pepper, finely ground
– 1/8 tsp ground ginger
– 1/3 tsp nutmeg
– 1 tsp cinnamon
– 1/2 tsp cardamom

INSTRUCTIONS

  1. Preheat the oven at 375 F / 190 C.
  2. Line out a baking tray with parchment paper.
  3. In a large bowl, add the almond flour, speculoos mix, sea salt, stevia and erythritol. Mix everything together with a spatula.
  4. Add the egg and the butter and mix with the spatula, and latter knead it with your hands, until you have a nice sticky cookie dough.
  5. Place the dough in the fridge for 30- 40 minutes, so it can harden a little and it’s easier to cut out the cookie figures.
  6. Cut out the cookies in the way you prefer: with cookies cutters or wooden mould (underneath this post is a picture of the wooden mould usage) . If you use cookie cutters, dust a flat surface with some almond flour and roll out the dough into a thin layer. Then cut out the cookies.
  7. Place the cookies on a baking sheet and bake for 15-20 minutes until they are golden brown.
  8. Take them out of the oven and let them cool off so they can harden.
  9. Enjoy!

Tip for crunchy cookies: The thinner the cookies, the crunchier they will be once you bake them.

To use the wooden mould:
– Dust the mould with almond flour and push some in the ridges of the mould.
– Cover the mould with the dough and press.
– Place a knife on the surface of the mould and cut off the excess dough with a zig zag movement.
– Carefully loosen the edgdes of the dough from the mould and place onto the baking sheet.

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For my Dutch Keto Fam:

KETO LASAGNA

This lasagna is one of my favourites! I shared a lasagna recipe before a while back, but I made some adjustments and this one tastes even better.

It was by accident really. Before, I used ricotta cheese in between the layers, but I forgot to bring it when I did groceries. I still had some cream cheese and heavy cream in the fridge and used that. It turned out to taste pretty amazing!

RECIPE FOR 8 PORTIONS

INGREDIENTS

For the noodles
  • 3 cups grated mozzarella cheese
  • 1 1/2 cup almond flour
  • 1 tsp baking power
  • 1 egg

For the meat layer

  • 1 Tbs of ghee (or your favourite fat to use)
  • 1 onion, cut into small pieces
  • 1 garlic clove, minced
  • 35 oz. ground meat
  • 1 1/2 cup tomato sauce
  • Salt and pepper
  • Italian spices

For the cheese layers

  • 3 cups grated mozzarella cheese
  • 14 oz. cream cheese
  • 6 Tbs heavy cream

INSTRUCTIONS

Start by making the noodles:

  1. Place the mozzarella cheese in a bowl, and melt it in the microwave for one minute. Stir and add it to the microwave again for a couple of seconds if not fully melted.
  2. When the mozzarella is melted, add the almond flour, baking powder and egg, and knead into a ball, until everything is incorporated and you have a nice ‘dough’.
  3. Transfer the dough onto a parchment paper onto a baking tray. Roll out the dough and shape into a rectangle, with a thickness of around 2 inches . Bake in the oven for 20 minutes at 370 F.
  4. Set cheese noodles aside to let cool. While noodles are cooling, prepare your meat sauce.
  5. In a In a large skillet, add ghee, onion, garlic and ground meat. Season with salt, pepper and Italian seasoning. Cook on medium heat until meat is browned. Drain excess fat from pan. 
  6. Add in tomato sauce. Reduce to low heat and cook at a simmer for about 3 minutes. 

Assembling Lasagna

  1. Evenly slice your cheese dough into thirds.
  2. Add a thin layer of meat sauce to the bottom of an 8 x 4 inch loaf pan. Add some shredded mozzarella and place a noodle layer on top.
  3. Add some cream cheese on top of the noodle layer and evenly pour 2 tbs of heavy cream on top.
  4. Repeat with meat sauce, mozzarella, noodle, cream cheese and heavy cream.
  5. Top with remaining meat sauce. Sprinkle on remaining mozzarella.
  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. 

Enjoy!

DAIRY FREE KETO PIZZA

If you watched instagramstory, you might have heard me mention I’m on a dairy free week this week. I’ve noticed some bloating, and skin break outs lately. So I am checking if it could be related to the dairy I’m consuming.

Don’t get me wrong, I love dairy! But if it doesn’t do me good, it might be better for me to consume less or avoid it.

Anyway, as always, when I make changes to my diet, I don’t want to compromise taste. The key to sticking to any lifestyle change is to find a way that is sustainable. As a foodie, I’m always trying out new recipes or find ways to create something that is works well for me, and that I can enjoy. So if you’re dairy free, like me this week, I recommend trying out this pizza.

This recipe makes 1 small pizza, but I couldn’t finish it, it’s very filling.

INGREDIENTS

For the pizza crust:

  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 3 tablespoons psyllium husk
  • 2 teaspoons baking powder
  • 1 teaspoon xanthan gum
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon garlic powder
  • 1 cup lukewarm water
  • 1 teaspoon Apple cider vinegar

Pizzatoppings

You can use your favourite pizza toppings, these are the ones I used:

  • 3 tablespoons tomato paste
  • 1/2 can of tuna
  • 1 egg
  • oregano to taste
  • salt and pepper to taste
  • arugula lettuce

INSTRUCTIONS

  1. Start by making the crust.
  2. Preheat the oven at 220 C / 428 F. Line out a parchment paper on a baking tray to place to pizza on later.
  3. In a large bowl, add all the dry ingredients: coconut flour, almond flour, psyllium husk, baking powder, xanthan gum, salt and garlic powder. Mix.
  4. Add the wet ingredients to the bowl, and mix everything together until you have a firm dough. Knead it for another 2 minutes and form a ball.
  5. Place the ball on the parchment paper and press is down, shape it into the pizza form.
  6. When you have the desired form, bake the pizza crust in the oven for 20 minutes until it start to brown a little.
  7. Take the pizza crust out of the oven and add your pizza toppings. I used tomato paste, canned tuna, salt, pepper and oregano .
  8. Bake for another 10 minutes.
  9. Top it off with some nutritional yeast if you like a cheese flavor, a fried egg and some arugula lettuce.
  10. Enjoy!

For my Dutch Keto Fam:

DAIRY FREE KETO BROWNIES

It’s baking season, I’ve shared some pumpkin spice baking recipes, but I was missing some chocolate. So brownies are the perfect treat to satisfy that chocolate craving on a cold autumn afternoon. They’re perfect to make with kids too, my daughter was a big fan of making these. This recipe is so easy to prepare and doesn’t require too many ingredients.



INGREDIENTS

  • 1 cup almond flour
  • 1/4 cup raw cacao powder
  • 1/2 brown granulated erythritol (white is fine too)
  • 1 tsp baking powder
  • 1/2 tsp Himalayan salt
  • 1/3 cup melted coconut oil
  • 3 tbs water
  • 2 eggs
  • 1 tsp vanilla extract

INSTRUCTIONS

  1. Preheat the oven to 350F.
  2. Line parchment paper in a square 8 inch pan.
  3. In a large bowl, mix the dry ingredients: almond flour, cacao powder, erythritol, baking powder and salt.
  4. In a small bowl, add the wet ingredients (coconut oil, water, eggs and vanilla extract) and mix.
  5. Add the wet ingredients to the dry ingredients, and mix until you have a smooth batter.
  6. Spread the batter evenly in the pan and bake for 10-20 minutes in the oven. The longer you bake the brownies, the less gooey they will be. So check once in a while to have the desired consistency.
  7. Let cool down and take the complete cake out of the pan with the parchment paper.
  8. Cut into squares.
  9. Enjoy!

For my Dutch keto fam:

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 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: