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.

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Sausage Cheddar Balls

Keto Sausage Cheddar Balls

1 lb. Breakfast Sausage

1 Large Egg

1 Cup almond flour

8 Oz Cheddar Cheese

1/4 Cup Grated Parmesan

1 Tbsp Butter

2 tsp Baking Powder

1/4 tsp Salt

Preheat oven to 350

Add eggs and spices to a bowl and beat until well combined

Add all other ingredients to egg mixture

Using a spoon and your hands roll sausage mixture into 20-25 sausage balls (I made 20)

Place sausage balls on a cookie sheet with parchment paper. Bake for 16-20 minutes. Place leftovers in a ziplock in the frig.

Per sausage ball

Calories 124

Fat 11g

Carbohydrates: 1g

Fiber 0g

Protein: 6g

Salmon Patties & Avocado Lime Dip

Salmon Patties

1 pound canned boneless skinless salmon drained

2 eggs

1/2 cup almond flour (maybe a sprinkle more)

2 tbsp parsley chopped

1 tbsp dill chopped

1 tbsp lemon juice

1 small onion diced

1 clove garlic crushed

1 tsp paprika

1/2 tsp cumin

salt/pepper to taste

2 tbsp olive oil for frying

Avocado and Lime Dip

1 small avocado

1/4 cup mayonnaise

1 tbsp lime juice

1 tsp chopped garlic

1 tbsp parsley or cilantro or half of both

salt/pepper to taste

Place all the salmon patty ingredients (not olive oil) in a large mixing bowl and mix well. If it seems too wet, sprinkle a little more almond flour.

Form in to 12 round salmon patties.

Heat the olive oil in the frying pan and cook the salmon patties on a low-medium heat. Cook on each side for 4-5 minutes and use a spatula to flip them carefully. Make sure they are brown before you flip or it will fall apart.

Avocado and Lime Dip

Mash the avocado until smooth and add the rest of the ingredients. Mix well and let sit until ready to use.

Excuse the paper plate (fine china lol)

A serving is 3 patties and 2 tbs of dip

532 calories

39g fat

39g protein

3.7g fiber

8g carbs

4.3g net carbs

Keto Chicken Bacon Artichoke Pizza

Pizza Dough

1.5 cups pre-shredded low moisture mozzarella

2 oz cream cheese (cut in cubes)

1 large egg

1.5 cups almond flour

Put both cheese in a bowl and microwave for a minute or until melted. Stir every 20-30 seconds so you don’t burn it.

Let it cool for just a few. Beat the egg with a fork then add to the cheese. Mix as well as you can. Then add the almond flour. At this point it’s best to use your hand to mix. Squeeze and smush and knead until it’s all mixed and pretty uniform. Roll in a ball and wrap in Saran Wrap and stick in the freezer while you prepare the sheet pan. Place parchment paper on a sheet pan. Trust me on this one!

Heat the oven to 425°

Pull the dough out after it cools down. Grease your hands. I used cooking spray for mine. Stick the dough on the parchment in the pan and start working it. This takes a lot of patience. It won’t seem like it will fit in the sheet pan but it does. Just keep your hands oiled and keep pushing and poking the dough around. If you get a tiny tear, just press it back together. Trust me, it cooks fine. Poke holes with a fork all over.

Cook on the bottom rack of the oven for 8-10 minutes. Until it’s brown. Pull it out and start building.

White Sauce

2 Tbsp Butter

3 cloves Garlic minced

1/4 cup Heavy Cream

2 Tbsp Cream Cheese

1/2 tsp Dried Minced Onions

1/2 tsp Italian Seasoning

2 Tbsp Parmesan Cheese Fresh shredded, not the powdery stuff

Toppings

1/2 lb Bacon cooked & crumbled

1 handful Spinach (fresh or frozen)

2-4 oz Cooked Chicken Breast chopped into bite-sized pieces

4-6 Artichoke Hearts diced into bite-sized pieces

1-2 cups Shredded Mozzarella fresh or pre-shredded

Parmesan Cheese

For the white sauce, melt the butter in a small saucepan over medium heat. Add the garlic and saute a few minutes. Add the heavy cream, cream cheese, dried minced onions, Italian seasoning, and Parmesan cheese. Whisk until its smooth.

Build your pizza!

Pour the white sauce onto the pre-baked crust. Add the diced artichokes, chicken, bacon, and spinach. Top with mozzarella. Put the pizza back in the oven and bake for another 4-6 minutes. Turn the broiler on HIGH and broil for another 1-2 minutes, or until the cheese is bubbly and golden.

Macros are approximate. It depends on which brands of items you use. This is the macros for my pizza.

This is 1/8 of the pizza per serving.

33g fat

399g calories

17g protein

3g fiber

8g carbs

5g net carbs

Broccoli Cheese Soup

I skipped the carrots and added some left over chicken breast in the picture above.

1 Large bunch of broccoli florets

2 cups sharp cheddar cheese

1 cup heavy cream

4 cups chicken broth

2 tbs butter

1 cup shredded carrots (optional)

Note: I like to add some chicken breast to ours. Normally I make them when I have left over chicken in the frig. It really makes this soup hearty and filling.

Seasonings (onion powder, garlic powder, salt, and pepper)

Melt the butter in the instant pot, add broccoli, chicken broth, and seasonings.

Secure the lid and set on high for 8 minutes.

Quick release and stir in heavy cream and cheese until fully melted and creamy.

Macros (not including chicken)

Calories 350g

Fat 30g

Protein 5g

Net Carbs 1g

Taco Soup

Keto Taco Soup

This feeds four people

2 lbs ground beef browned and drained

Then add to the instant pot or crockpot

1 can Rotel

1 block (8oz) cream cheese

2 tbs taco seasoning

1 tsp chopped garlic

2 tbs chopped dried cilantro

3 cups chicken broth

 

Instant pot 20 minutes

Or crock pot for 2 hours on high

 

Macros

Calories 797

Fat 64g

Protein 44g

Fiber 1g

Carbs 10g

Net Carbs 9

Pepperoni Pizza

Keto Pepperoni Pizza

Pizza Dough

1.5 cups pre-shredded low moisture mozzarella

2 oz cream cheese (cut in cubes)

1 large egg

1.5 cups almond flour

Put both cheese in a bowl and microwave for a minute or until melted. Stir every 20-30 seconds so you don’t burn it.

Let it cool for just a few. Beat the egg with a fork then add to the cheese. Mix as well as you can. Then add the almond flour. At this point it’s best to use your hand to mix. Squeeze and smush and knead until it’s all mixed and pretty uniform. Roll in a ball and wrap in Saran Wrap and stick in the freezer while you prepare the sheet pan.

Place parchment paper on a sheet pan. Trust me on this one! 😂

Pizza Toppings

2 cups pre-shredded low moisture mozzarella cheese

1/2 cup cheddar cheese (shred this yourself)

1/2 cup Tomato sauce (the can the lowest carbs. Mine had 4 carbs and 1 fiber. It’s important in order to keep the macros accurate. Feel free to use what you want just adjust the macros

20-30 Pepperonis

Random seasonings (I used garlic salt, creole, pepper, and nature seasoning)

Heat the oven to 425°

Pull the dough out. Grease your hands. I used cooking spray for mine. Stick the dough on the parchment in the pan and start working it. This takes a lot of patience. It won’t seem like it will fit in the sheet pan but it does. Just keep your hands oiled and keep pushing and poking the dough around. If you get a tiny tear, just press it back together. Trust me, it cooks fine. Poke holes with a fork all over.

Cook on the bottom rack of the oven for 8-10 minutes. Until it’s brown. Pull it out and start building.

Top with the tomato sauce. Add your seasonings. Then start adding cheese. Reserve a little mozzarella for the top. Place the pepperonis then sprinkle the remaining cheese. Pop it back in the oven on the top rack and broil until the cheese is melted and the top is beginning to brown.

Makes four servings. It’s super filling and I can rarely even eat one whole serving. According to my net diary, this is per serving:

647 calories

50g fat

5g fiber

35g protein

13g carbs

ONLY 8 NET CARBS!

Salisbury Steak & Sauce

Salisbury steak and Beef Sauce

 

1.5 lbs good ground beef

1/2 cup plain breadcrumbs

2 tsp dry mustard

A few splashes Worcestershire sauce

A Tbs ketchup

Salt and pepper to taste

Make into 5 oval patties (don’t overwork)

Fry in oil and butter combo til done

 

After beef is done drain some oil

Leave a little oil and add butter

Put in yellow onion sliced and sauté until soft

Add 6 oz sliced fresh Mushrooms and cook for additional 3 minutes

Then add about 4 cups beef broth

A few splashes of Worcestershire sauce

1-2 Tbs ketchup

Cornstarch with beef broth to thicken – (about 4 tbs, add to sauce)

Splash of heavy cream

Salt and pepper

 

Simmer until it thickens a little and is glossy then add patties back in and simmer for about 5 minutes.

 

Creamed Chicken over Biscuits

Creamed chicken

1/3 cup butter

1/3 cup all-purpose flour

2 cups chicken broth

2 cups heavy cream

1 teaspoon garlic salt

1/2 teaspoon ground black pepper

1/2 teaspoon poultry seasoning

3 cups cooked and shredded chicken (I used pressure cooker chicken)

8-12 Biscuits

Melt butter in a large deep skillet over medium heat. Stir in flour to make a roux. Cook for about a minute constantly stirring, then add broth, cream, poultry seasoning, garlic salt and pepper. Mix together and cook until it starts to thicken. Stir in chicken, taste and season more if needed. Stir in low until all warm and then serve over hot cooked biscuits.

Instant Pot Meatloaf and Mashed Potatoes

For the meatloaf

2 lb. ground beef (I used an 80% lean ground beef)

1 cup plain breadcrumbs

2 eggs

1/4 cup onion, I used dried onion

2 tsp garlic powder salt

2 tsp dried parsley

1 tsp pepper

1/2 cup bbq sauce or ketchup

For the potatoes

3 lbs yellow potatoes

1 cup chicken broth

1/2 half and half or milk (maybe more if you want them thinner)

Half a stick of butter

Salt and pepper

Cut up the potatoes into cubes and put in the bottom of the instant pot. Pour in the 1 cup of broth. Place the metal steamer rack on top and try to level it out.

Mix the meatloaf ingredients and shape into a circular loaf (that will fit the pot). Put it on heavy duty tin foil and make a boat with it. Make sure the sides are high enough so the oil doesn’t overflow. Then set it on the rack.

Put the lid on and close the vent. Press pressure cook, high pressure, and set to 30 minutes. When it’s done, quick release the vent and open.

Pull the meat out and either let it cool, or stick it on a cookie sheet and put under the broiler for a few minutes while you are making the potatoes and let the top crust a little. Feel free to add any topping, bbq sauce, ketchup or mustard and brown sugar. Whatever you like!

To make the potatoes, just mash directly in the pot and add in all the ingredients, the half and half, butter, salt, and pepper. Top with blue cheese if you want. 🙂