Keto McGriddle

Keto McGriddle

2 Tbs almond flour

1 egg

1 tbs butter

1/2 tsp baking powder

1 1/2 tbs sugar free maple syrup

A punch of salt

Also

1 more egg

Sausage

Cheddar cheese if you want

Spray a coffee mug with cooking spray, mix the ingredients for the McGriddle and pour in the mug. Microwave for 90 seconds or until firm.

Pull out of the mug and cut in half to make two slices. Place in a pay to crisp up. (This is important) flip and crisp both sides of each slice.

Spray a coffee mug with cooking spray, crack one egg in the cup. Poke the yolk with a fork in a few spots so it doesn’t explode. Cover with Saran Wrap and poke a hole with a knife to vent. Microwave for 30 seconds and then check to see if it’s set. 5 more seconds at a time until you like what you see. Be careful, too long and it will explode.

Make a sausage patty the size of the mug and pan fry on both sides until done and no longer pink. (Enjoy my festive Halloween plate below 😂 LOL)

Assemble with a slice of cheddar if you want. Done and done!! This is my new favorite breakfast!!

Net Carbs will vary depending on brands but mine comes out to 3 net carbs for the whole sandwich.

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Pork Rind Keto Bread

Pork Rind Keto Bread

8 ounces cream cheese, diced in cubes

2 cups mozzarella cheese grated (make sure it has <1 carb)

3 large eggs

1/4 cup parmesan cheese grated

1 cup pork rinds (run thru a food processor to get them like a meal then measure the 1 cup)

1 tablespoon baking powder

Salt, Pepper & Garlic to taste

Put the cheese in the microwave for a minute, stir then do another minute until the cheese is all melted and combined.

Preheat the oven to 375° and put a piece on parchment on a cookie sheet. Trust me, use the parchment!

Add Parmesan, pork rinds, seasonings, baking powder, then eggs to the cheese. Mix well. I had to use my hand to really get it mixed evenly. It’s gonna be really sticky. Just take your time. If it looks too wet then add a tsp more Parmesan. Also, if you wet your hands before you touch it, it helps a lot.

Spread the mixture on the cookie sheet on the parchment paper. Again, wet your hands before you try to spread it out. I keep a bowl of water next to me and I dip one hand in and rub them together and then pat the dough out again. Try to get it close to the corners of the sheet pan so it cooks evenly.

Bake for 15 minutes. Check it a few before Incase your oven if different. If it doesn’t look browned then bake it 2 more minutes. Pull it out when it’s done and set it on a rack to cool (in the pan) for 15-20 minutes. Then transfer the bread to the rack alone and let it cool completely.

Cut into 12 slices. I typically cut one slice in half for a sandwich to keep my carbs low. Depending on your brands of ingredients the macros might change just a bit. But here is mine:

Calories 166

Fat 13

Protein 9

Carbs 1

Low Carb Enchiladas

Low Carb Chicken Enchiladas

Makes 12 servings

12 mission carb balance tortillas

3 lbs cooked shredded chicken

28oz can green chile enchilada sauce

12oz sour cream

2.25 can sliced black olives

4oz can fire roasted green chilies diced

1 cup low moisture shredded mozzarella cheese

Seasoning (salt pepper and garlic)

Add seasonings to chicken, add diced chilies, olives, and sour cream. Pour in about 3/4 cup of the green sauce. Mix well.

Heat the oven to 375°

Spray a 9×13 pan with non stick spray and pour a splash of green sauce in the bottom of the pan.

Spoon some of the mixture in the tortilla, roll it up like a burrito and place seam side down in the pan. Repeat for all tortillas.

Cover the burritos with the rest of the green sauce, sprinkle with cheese and bake for 20-30 minutes.

One serving is one enchilada

Approx Macros depending on brands

307 calories

13g fat

19g carbs

11g fiber

29g protein

NET CARB: 8 per serving

Keto Mushroom “Rice Pilaf”

1 cup hemp seeds

2 tablespoons butter

4 medium diced mushrooms

3/4 cup chicken broth

1/2 cup chopped cooked chicken

garlic powder, parsley, salt and pepper to taste

Put butter in a skillet, sauté the mushrooms til soft. Add the rest of the ingredients. Cook on medium until the liquid is absorbed.

Makes 4 servings

Macros for ONE serving

323 calories

33g fat

4.1g carbs

2.9g fiber

21g protein

1.2 NET CARBS

Keto Instant Pot Chicken Veggie Soup

Keto Instant Pot Chicken Veggie Soup

4 medium chicken breast

4 cups chicken stock

1 yellow squash, cut in half moon slices

1 zucchini squash, cut in half moon slices

2 celery stalks, diced

6-8 Brussels sprouts quartered

Hand full of fresh mushrooms, sliced

1 can of diced tomatoes with chilis

A splash of Worcestershire sauce

Salt, pepper and garlic powder

In the instant pot, put defrosted chicken breast, broth, and Worcestershire. Season with salt, pepper and garlic powder. Seal lid, close vent and pressure cook for 30 minutes. Then do a quick release.

Open lid carefully and break up the chicken breast into bite size pieces. Add all the remaining ingredients and stir. Close lid, seal and pressure cook for 15 minutes.

Quick release and serve.

This recipe made enough for my family of four plus leftovers.

Keto Drinks @ Starbucks

Keto Starbucks Coffee Options

Venti Iced Coffee

8 pumps sugar free vanilla

Half and half

No classic

1 Packet whole earth stevia blend sweetener

Venti Iced Coffee

4 pumps sugar free vanilla

4 pumps sugar free cinnamon dolce

Half and half

No classic

1 packer whole earth stevia blend sweetener

Venti Passion Iced Tea

2 shots of heavy cream

4 pumps of sugar free vanilla

No liquid cane sugar or classic

No water

1 packet of whole earth stevia blend sweetener

Keto Choc PB Shake

Keto Choc PB Shake

1 cup unsweetened almond milk

2 tbs Chocolate PB FIT Powder

Shake well in a blender bottle or regular blender.

Then add 1 (11oz.) Premier Protein Shake in Chocolate

1 packet of Truvia.

Blend well again.

240 calories

7g fat

35g protein

12g carbs

6g fiber

Net carbs = 6g

Keto Fettuccini Noodles

Keto fettuccini noodles

Makes one serving

2 eggs

1 oz cream cheese, softened

pinch of salt, garlic powder, and black pepper.

Beat the eggs first. Then mix all in a blender or with a whisk really good. You may see spots of cream cheese in it. That’s ok.

Pour in a greased 8×8 square pan and bake at 325° for 8-10 minutes.

I like to pull it out, turn off the stove and use a floppy spatula and flip the “pasta” over and put back in the oven to dry the other side. But if you don’t have time, no big deal. Slice into the size noodles you want.

Per serving

231 calories

19 fat

14 protein

2 carbs

Keto Chicken Fried Steak & Cream Sauce

(Mashed cauliflower is pictured above)

Keto Chicken Fried Steak

1 pound cube steak

3-5 eggs, whisked good

2 cups almond flour

1/4 cup coconut flour

Seasoning (onion powder, garlic powder, paprika, pepper, salt)

Oil for frying

Whisk eggs in a medium bowl. In a separate bowl mix together almond flour, coconut flour and seasonings.

Dip each steak in the bowl of whisked eggs and coat thoroughly then dredge steaks in the flour mixture. Set them aside to rest for a few.

Warm the oil in a pan and place each steak in. Make sure the oil is hot and sizzles when you add the steaks. Fry on both sides under golden.

Keto Cream Sauce (Gravy)

Can be doubled if wanted.

4 tbsp salted butter

1 clove garlic

1/4 cup chicken/beef broth

1/3 cup heavy cream

1/2 tsp salt

1/2 tsp pepper

Brown the butter in a sauce pot. Make sure it doesn’t burn. Just keep stirring it around.

Add garlic, chicken/beef broth, heavy cream, salt and pepper. Stir until combined. Lower heat down to simmer. Stir until the sauce has thickened, don’t let it burn to the bottom. Takes about 5-10 minutes.

Keto Biscuits

Keto Biscuits!

1.5 cup almond flour

1/2 tsp salt

1 tbsp baking powder

2 eggs

1/3 cup sour cream

4 Tbsp melted butter

Melt butter first then add sour cream and eggs. whisk well then add all dry ingredients.

Spoon into a muffin pan so they keep their shape. I made 9 in the muffin cups.

Bake at 400° for 8-10 minutes. Until the tops are brown!

Per Biscuit

191 calories

18g fat

5.6g protein

2g fiber

2g net carb