Keto recipes every day

KETO GRANOLA BARS

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Ingredients
1 cup raw almonds
1/2 cup raw cashews roughly chopped
2 tablespoon pumpkin seeds optional
1/2 cup keto crispy cereal
5 tablespoon keto maple syrup

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Instructions
Preheat the oven to 180C/350F. Line an 8 x 8-inch pan with parchment paper and grease it generously. Set aside.
In a large mixing bowl, combine your nuts and seeds with your crispy cereal. Pour the sugar free syrup over it and mix very well, until completely combined and all your nuts/cereal is coated in the syrup.
Transfer the granola bar mixture into the lined pan and using a rubber spatula, press down to ensure a uniform layer. Bake for 25 minutes.
Remove from the oven and allow to cool completely, before slicing into bars.

Keto Blueberry Muffins

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Ingredients
1 cup fine almond flour
2 tbsp powdered erythritol, or 1 tbsp sugar or stevia equivalent
1/4 cup milk of choice
1 large egg, including the vegan options listed earlier in the post or 1 flax egg
1/2 tbsp baking powder
1/4 tsp salt
2/3 cup blueberries
optional pinch cinnamon

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Instructions
*Mini muffins will have a lighter texture, but you can definitely make regular-size muffins if you prefer. The recipe yields 4 regular-size muffins.
Preheat oven to 350 F. Line or grease a mini muffin tin very well. Stir all dry ingredients very well, then add all remaining ingredients except berries. Scoop into the muffin cups – I added a little batter, placed a few berries per muffin on top, then covered with more batter. You could also just press a few berries into the top of each muffin after filling with batter. Bake 13 minutes on the center rack (or 17-18 for regular-size muffins). Remove from the oven and let cool an additional 10 minutes, during which time they continue to firm up. Carefully go around the sides of each muffin with a knife and pop out. Or if you’ve used liners, they peel off easily after sitting for a day.

Keto Ham, Cheddar and Jalapeno Bites

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Ingredients
1 1/2 cup chopped ham
3 ounces cream cheese, softened
1/4 cup jalapeño, seeded and chopped
1 1/2 cup shredded cheddar
3 eggs, beaten
3/4 cup almond flour
1/2 teaspoon baking powder

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Instructions
Preheat the oven to 350 degrees F.
Combine the chopped ham and cream cheese until completely combined.
Stir in the shredded cheese, chopped jalapeño, eggs, almond flour and baking powder until a thick dough forms.
Chill the dough 15 minutes. You cannot skip this step.
Use a small cookie scoop to portion the bites out. Drop onto a silicone lined baking sheet and bake 15-18 min until golden brown and cooked through.

4 INGREDIENT MICROWAVE PALEO LOW CARB ENGLISH MUFFIN

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INGREDIENTS
2 tbsp coconut flour
1 large egg
1/8 tsp baking powder if you are making this completely paleo, make sure to use a homemade paleo baking powder
2 tbsp nonfat milk you can use any kind of milk; use almond milk if you are keeping it paleo

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INSTRUCTIONS
Grease the interior of a 3.5 inch wide ramekin.
In a small bowl, combine all four ingredients. Whisk together with a small whisk until batter is smooth and even.
Pour contents into your ramekin. Cook in the microwave at full power for about 90 seconds or until muffin is completely cooked.
Eat muffin as is, or slice in half and toast in a toaster oven or in a small frying pan over the stove.

KETO CREPES

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Ingredients
2/3 cups almond flour blanched almond flour
1/4 cup granulated sweetener of choice monk fruit sweetener or erythritol
1/4 teaspoon salt
4 oz cream cheese softened
4 large eggs room temperature
1/4 cup milk of choice I used unsweetened almond milk

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Instructions
In a small mixing bowl, add your dry ingredients and mix well. In a high speed blender, add the softened cream cheese, egg, and milk, and blend until combined. Add the dry ingredients and blend well, until smooth.
Transfer the crepe batter into the mixing bowl and let sit for 10 minutes, to thicken.
Grease a non-stick pan or skillet with butter or cooking spray. Once hot, pour scant 1/4 cup portions of the crepe batter onto the pan and swirl the pan around for it to spread out. Cook for 2-3 minutes, before flipping and cooking for a further 2 minutes. Remove from the heat. Re-grease the pan and repeat the process until all the batter has been used.
Fill your crepes with your favorite fillings and enjoy.

Flourless Peanut Butter Protein Waffles

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Ingredients
2 large brown bananas
1 cup creamy peanut butter
2 eggs
1/3 cup milk
2 tablespoons cup honey
2 tablespoons protein powder (whatever brand or flavor you prefer, I used chocolate)
1 teaspoons baking powder
1/2 teaspoon salt
1 tablespoon chia seeds
1/2 cup chocolate chips (optional)

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Instructions
Place the first eight ingredients (bananas through salt) in a large blender and blend until smooth. You may need to stop and scrape down the sides of the blender.
When the mixture is blended smooth stir in the chia seeds and chocolate chips.
Heat waffle iron according to manufactures directions to medium heat. If your waffle iron is nonstick spray the iron well. Carefully spoon the mixture into the waffle iron and cook as directed. For my machine, the waffles cooked in 3-4 minutes.

KETO SMOOTHIE BOWLS

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Ingredients
For the smoothie bowl:
2/3 heaping cup frozen raspberries and blueberries
1/3 cup frozen cauliflower rice
1 medium avocado
2-3 Tbsp full fat canned coconut or almond milk plus more as needed
1 scoop plain or vanilla protein powder of choice optional

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Instructions
ANY COMBINATION OF YOUR FAVORITE TOPPINGS BELOW:
mixed frozen berries
pomegranate seeds
shredded unsweetened coconut + coconut chips
fig slices
chia seeds
h**p hearts

Keto Breakfast Casserole

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Ingredients
8 eggs
1/2 cup heavy cream
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground pepper
1 tablespoon avocado oil + avocado oil spray
1 onion, chopped
1 red bell pepper, chopped
12 oz. ground breakfast sausage
1 cup shredded pepper jack cheese
1 cup shredded cheddar cheese
cilantro for garnish

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Instructions
Preheat oven to 350F.
In a large bowl, whisk together the eggs, cream, garlic powder, salt, and pepper. Set aside.
In a skillet over medium-high heat, add the chopped peppers and onions with some avocado oil.
Sauté for the peppers and onions for about 5 minutes until the onions soften and are slightly browned.
Add the sausage to the pan, use a spatula to break up the sausage and continue to stir until it’s cooked through.
Add the sausage, peppers, and onion to the bowl with the egg mixture along with the cheese. Fold until everything is incorporated.
Spray a casserole dish with avocado oil.
Transfer the egg mixture to a casserole dish and bake for 35 minutes.
Allow the casserole to cool for 5 – 10 minutes. Cut into 8 pieces and garnish with cilantro.

KETO WHIPPED COFFEE

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Ingredients
2 tablespoon espresso or strong brewed coffee * See notes
1/4 cup granulated sweetener of choice I used allulose ** See notes
2 cups milk of choice I used unsweetened coconut milk

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Instructions
In a large mixing bowl, combine your hot coffee with sweetener and mix well.
Using a hand or stick mixer, beat the coffee until it begins to form soft peaks and you achieve a meringue-like texture.
Pour your warm or chilled milk into two glasses. Carefully scoop out the whipped coffee topping into the two glasses and serve immediately.

KETO GRANOLA – LOW CARB / PALEO

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Ingredients
1 cup sliced almonds
1 cup chopped pecans
1/2 cup chopped walnuts
1/3 cup pumpkin seeds
1/3 cup sunflower seeds
1/3 cup sesame seeds , optional
2 tablespoons h**p seeds , optional
1 cup unsweetened flaked coconut
1/4 cup golden monk fruit sweetener
1 teaspoon ground cinnamon
Pinch of fine sea salt
1/3 cup coconut oil melted
1 egg white , (for a vegan substitute, you can try using a flax egg (1 Tablespoon ground flax seeds + 3 Tablespoons water OR use 3 Tablespoons smooth creamy nut or seed butter)
1 teaspoon vanilla extract
1/4 cup natural peanut butter
1/2 cup chopped peanuts (leave out the walnuts)

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Instructions
Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper. Set aside.
In a large bowl, combine the almonds, pecans, peanuts, seeds, coconut, sweetener, cinnamon & salt.
In a separate bowl, whisk together the melted coconut oil, peanut butter, egg white & vanilla extract. Pour over nut/seed/coconut mixture and stir until moistened & combined. Spread mixture in an even layer onto the prepared baking sheet and pat down flat with a spatula or your clean hands.
Bake in preheated oven for 25 - 30 minutes or until golden brown, rotating the pan halfway through. (DO not stir granola while baking).
Remove pan from oven and allow granola to cool completely. Serve with toppings of your choice.

KETO CINNAMON ROLLS

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Ingredients
For the dough
2 cups almond flour
1 tablespoon baking powder
2 tablespoons erythritol or any granulated sweetener of choice
3 cups shredded mozzarella cheese low moisture
2 ounces cream cheese
2 large eggs
For the filling
1/4 cup butter melted
1/3 cup brown sugar substitute
1 tablespoon cinnamon
For the frosting
4 ounces cream cheese
1/2 cup butter softened
2 cups powdered sugar substitute
1-2 tablespoons milk * see notes

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Instructions
Preheat the oven to 180C/350F. Line a 9 x 13-inch baking dish with parchment paper and set aside.
In a small bowl, whisk together the almond flour, baking powder, and sugar. In a microwave-safe bowl, combine the mozzarella cheese and cream cheese and microwave in 20-second spurts until warm. Whisk together until combined and smooth.
Transfer the melted cheese into a food processor, add the eggs and dry ingredients, and blend until the dough is smooth.
Roll out the dough into a large rectangle. Brush the top with melted butter, then sprinkle with the brown sugar substitute and cinnamon. Roll the dough into a log. Using a sharp knife, slice off the uneven ends of the roll. Slice the log into 12 rolls. Place the rolls into the baking dish.
Bake the cinnamon rolls for 20-25 minutes, or until golden and the dough is cooked.
Remove the cinnamon rolls from the oven and frost them.
To make the frosting, whisk together the cream cheese, butter, and powdered sugar. Add the milk, as needed, until thick and creamy.

Keto Sausage and Cabbage Breakfast Hash

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Ingredients
1 (12 ounce) package of smoked sausage
1 tablespoon butter
2 cloves of garlic, crushed
3 cups cabbage, chopped into bite size pieces
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 onion powder
1/4 paprika
4 eggs

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Instructions
Heat a 12 inch skillet over medium heat. Spray with cooking spray or add 1 teaspoon of olive oil.
Brown the sliced smoked sausage until lightly crisp.
Remove sausage from skillet and set aside.
Add butter, garlic, chopped cabbage, and spices and stir well. Fry cabbage to your desired tenderness. If you would like more crunch this will take 3-4 minutes. If you like your cabbage very tender it will cook closer to 10 minutes.
When the cabbage reaches your desired texture add the cooked sausage and stir until heated through.
In another skillet (or transfer your cabbge mixture to a serving dish and use the same skillet) heat to medium heat and spray with cooking spray or an additional 1 tablespoon of butter and cook the eggs the way you prefer (I did sunny side up) top Keto Sausage Hash with the egg. Serve immediately.

BACON MUSHROOM SPINACH FRITTATA

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INGREDIENTS:
5 large eggs
1/2 cup milk
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
Dash of hot sauce
Kosher salt and freshly ground black pepper, to taste
4 slices bacon, diced
2 cloves garlic, diced
8 ounces cremini mushrooms, thinly sliced
2 cups baby spinach
1 Roma tomato, diced

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DIRECTIONS:
Preheat oven to 425 degrees F.
In a large bowl, whisk together eggs, milk, basil, oregano, thyme and hot sauce; season with salt and pepper, to taste. Set aside.
Heat a large oven-proof skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes, reserving 1 tablespoon excess fat. Transfer to a paper towel-lined plate.
Add garlic and mushrooms to the skillet, and cook, stirring occasionally, until tender and browned, about 3-4 minutes; season with salt and pepper, to taste.
Stir in spinach and tomato until the spinach begins to wilt, about 2-3 minutes. Stir in egg mixture and bacon, reserving 2 tablespoons, until well combined. Cook, undisturbed, until edges are set, about 2 minutes. Top with remaining bacon.
Place into oven and bake until top is set and golden brown, about 14-15 minutes.
Serve immediately.

BEST EVER STEAK AND EGGS

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INGREDIENTS
½ cup chopped fresh parsley leaves
½ cup chopped fresh basil
2 tablespoons chopped fresh chives
1 small shallot, diced
2 cloves garlic, minced
¼ teaspoon crushed red pepper flakes
⅓ cup extra virgin olive oil
1 tablespoon red wine vinegar
Kosher salt and freshly ground black pepper, to taste
1 ½ pounds skirt steak
1 tablespoon canola oil
6 fried eggs

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INSTRUCTIONS
In a medium bowl, combine parsley, basil, chives shallot, garlic and red pepper flakes. Whisk in olive oil and vinegar; season with salt and pepper, to taste.
Using paper towels, pat both sides of the steak dry; season with 1 teaspoon salt and 1/2 teaspoon pepper.
Heat a large cast iron skillet over medium high heat until very hot, about 1-2 minutes; add canola oil.
Place the steak in the middle of the skillet and cook until a dark crust has formed, about 4-5 minutes. Using tongs, flip, and cook for an additional 3-4 minutes, or until desired doneness. Let rest 5 minutes.
Thinly slice steak against the grain and serve with parsley mixture and eggs.

KETO FRENCH TOAST

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Ingredients
8 slices keto bread * See notes
2 large eggs
1 cup unsweetened almond milk any milk works
1 tablespoon brown sugar substitute
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
1 tablespoon butter to cook the French toast

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Instructions
Separate the eight slices of bread and set aside.
In a bowl, whisk the eggs, milk, sugar substitute, cinnamon, and vanilla extract until smooth and custard-like.
Add butter to a non-stick pan and place it over medium heat. Dip the bread in the custard on both sides and let it soak for 15 seconds. Place it in the pan and cook for 3-4 minutes, flipping once.
Serve immediately with your favorite toppings.

Keto Waffles

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Ingredients
4 large eggs
4 oz cream cheese ½ block
½ cup almond flour
2 tablespoons melted butter or coconut oil
1 teaspoon vanilla extract
1 tbsp erythritol optional
1 teaspoon baking powder
Keto Maple Syrup Optional

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Instructions
Add all the ingredients into a blender. Blend until mixed through and smooth, about 1 minute.
Grease pre-heat waffle iron with cooking spray or butter. Pour batter into waffle iron depending on the iron size.
Cook until golden and crispy. Repeat until all the batter is finished. Enjoy!

breakfast egg muffins 3 ways (meal prep)

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INGREDIENTS
BASE:
12 large eggs
2 tablespoons finely chopped onion, (red, white or yellow/brown)
Salt and pepper, to taste
TOMATO SPINACH MOZZARELLA:
1/4 cup fresh spinach, roughly chopped
8 grape or cherry tomatoes, halved
1/4 cup shredded mozzarella cheese
BACON CHEDDAR:
1/4 cup cooked bacon, chopped
1/4 cup shredded cheddar cheese
GARLIC MUSHROOM PEPPER:
1/4 cup sliced brown mushrooms
1/4 cup red bell pepper, (capsicum), diced
1 tablespoon fresh chopped parsley
1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic

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INSTRUCTIONS
Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray.
In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.
Add egg mixture halfway up into each tin of a greased muffin tin.
Divide the three topping combinations into 4 muffin cups each.
Bake for 15-20 minutes, until set.
Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.

Keto Overnight Oats

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Ingredients
1 tablespoon chia seeds
2 tablespoons h**p seeds
1 tablespoon coconut flour
1/4 cup unsweetened shredded coconut
1/3 cup unsweetened almond milk
1/2 teaspoon vanilla extract
2-3 teaspoons Monk fruit sweetener optional to taste
OPTIONAL TOPPINGS:
berries
toasted coconut
sunflower seed butter or nut butter of your choice
h**p seeds

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Instructions
Add all the ingredients to a large container or jar with a lid. Stir until combined. Cover with lid and chill in the fridge for at least 4 hours..
When ready to serve, remove lid and stir, pour with more milk until desired consistency is reached.
Divide between two small bowls, add desired toppings/mix-ins and enjoy.

SHEET PAN BREAKFAST FAJITAS

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INGREDIENTS:
1 red bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
1 green bell pepper, thinly sliced
2 tablespoons olive oil
1 tablespoon chili powder
1 tablespoon freshly squeezed lime juice
3 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 teaspoon ground paprika
1/4 teaspoon onion powder
Kosher salt and freshly ground black pepper, to taste
6 large eggs
1 avocado, halved, peeled, seeded and sliced
1/4 cup chopped fresh cilantro leaves

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DIRECTIONS:
Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
Place bell peppers in a single layer onto the prepared baking sheet. Stir in olive oil, chili powder, lime juice, garlic, cumin, paprika and onion powder, and gently toss to combine; season with salt and pepper, to taste.
Place into oven and bake until tender, about 12-15 minutes.
Remove from oven and create 6 wells. Add eggs, gently cracking the eggs throughout and keeping the yolk intact; season with salt and pepper, to taste.
Place into oven and bake until the egg whites have set, an additional 8-12 minutes.
Serve immediately, garnished with avocado and cilantro, if desired.

Mediterranean Omelette

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Ingredients
6 eggs
Salt to taste
Pepper to taste
3 Tbsp olive oil, divided
8oz cherry tomatoes, halved
2 cups fresh spinach
1/4 cup kalamata olives
1/4 cup crumbled feta cheese

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Instructions
Crack the eggs in a bowl (2 or 3 per omelette) and whisk them with salt and pepper.
Heat 1 tablespoon olive oil in a skillet. Add in spinach, halved cherry tomatoes and kalamata olives, and chopped parsley. Sauté until spinach wilts. Remove to a plate.
In the same pan, add more oil and pour the whisked eggs for one omelette. Let it set for a minute or two. You have an option to keep it like a plain crepe or give it a little stir with a spoon to make it a little fluffy. Flip it over cover with a lid and cook till desired doneness (I did about two minutes).
Remove to a plate and cook egg mixture for second omelette using same method..4
Spread on the veggie mixture and give it a sprinkle of crumbled feta cheese.