Experience The Keto Journey

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Creamy Broccoli Bacon Chicken 🥓 🥦 🐓

Ingredients:
•3 Chicken breasts
•5-6 slices of Bacon chopped
•6 cups Broccoli Florets
•1/2 cup Heavy cream
•1 cup of shredded mozzarella
•1/2 cup of parmesan cheese
•3 cloves of Garlic or garlic salt to taste
•Salt and pepper to taste

Directions:
📌Preheat oven to 350F ... Chop chicken breast into chunks and sauté in avocado oil until slightly browned then remove from pan.
📌In the same pan cook the broccoli and garlic and stir until tender.
📌Add the heavy cream, cheese, cooked bacon, and cooked chicken back to pan then place in the oven until bubbly. Approximately 10-15 minutes. Enjoy!😋🍽
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Jalapeño Popper Casserole!🌶🐔

YIELD: 6 SERVINGS
PREP TIME: 10 MIN
COOK TIME: 25 MIN

INGREDIENTS:
- 2 lbs boneless, skinless, chicken breast cooked and shredded (about 3-4 chicken breasts)
- 1/2 teaspoon garlic powder
- 8 oz cream cheese, softened
- 1/2 cup heavy cream or milk
- 1/4 cup chicken stock
- 1/2 pound jalapeño peppers (about 5-6 peppers)
- 4 oz sharp cheddar cheese, grated
- 1/2 teaspoon paprika
- 1/2 cup crumbled crispy bacon
INSTRUCTIONS:
1. Preheat your oven to 375 F (190 C). Lay shredded cooked chicken in a casserole dish. Season with garlic powder, paprika, and pepper.
2. Whisk together heavy cream, cream cheese, and chicken stock. Spread the mixture evenly over shredded chicken.
3. Wash the jalapeño peppers and cut the tops off. Remove the seeds and stems if you want it milder, or leave some if you want more spicy. Cut the peppers into strips and lay them on top of the cream cheese. Sprinkle the cheddar cheese on top.
4. Bake the chicken casserole for 20 minutes or until bubbly and hot. Remove from oven 5 minutes before cooking is complete and sprinkle with bacon; then return for the remaining cooking time. Garnish the jalapeño chicken casserole with fresh chopped parsley. Enjoy! 😋
5g net carbs, serves 6

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🤩KETO BROCCOLI SALAD🤩

(Perfect pairing for those charred grill burgers!)

Ingredients

• 8 cups chopped broccoli florets

• 6 ounces sharp cheddar, cut into small cubes

• ¼ cup diced red onion

• ¼ cup thinly sliced almonds

• 8 slices bacon, fried and crumbled

• ½ cup mayo

• ¼ cup sour cream

• 2 tablespoons ranch seasoning mix

• 1 teaspoon white distilled vinegar

Instructions

Add the broccoli, cheddar, onion, almonds, and bacon to a large mixing bowl and stir to combine.

Add the mayo, sour cream, ranch seasoning, and vinegar to a small mixing bowl and stir well.

Pour the dressing over the broccoli salad and stir well to coat.

Serve immediately.

Notes

If you’ll be serving this recipe at a later time, store the bacon separately so it doesn't become soggy. Top with bacon just before serving.

This recipe lasts for up to 4 days in the fridge, though the broccoli does become softer the longer it sits.

Rocky Road Fat Bombs 😋

1 cup Lily's chocolate chips
3 tbsp unsalted butter
7 keto friendly marshmallows (Amazon)
1/4 cup chopped walnuts
1/4 cup chopped pecans

Place chocolate chips and butter in a microwave safe bowl.
Microwave at 15 second intervals until the chips are completely melted and the mixture is smooth.
Cut the marshmallows into bite sized pieces so they resemble mini marshmallows.
Place the chopped nuts and marshmallow pieces into the bottom of a parchment paper lined loaf pan and mix together well.
Pour the chocolate mixture over the top and spread in an even layer.
Place loaf pan in fridge to set for a minimum of 2 hours.
Take the parchment paper out of the pan and cut the mixture into 10 even pieces.

Enjoy!!

Who doesn't love wings?!!😋

LOW CARB GARLIC PARMESAN CHICKEN WINGS!! 🍗😍

Ingredients
3-4 lbs chicken wings
5-6 cloves garlic, minced
1/4 cup olive oil
Salt and pepper to taste
1/4 cup grated parmesan cheese

Instructions
-Preheat air fryer to 390 degrees. Prepare air fryer basket with nonstick cooking spray.
-Place wings in a large bowl. Pour oil over wings and toss to coat.
-Add garlic, salt, and pepper to the wings and toss again
-Place wings in air fryer basket with space between to allow air to circulate.
-Cook chicken wings 25 to 30 minutes (25 minutes for thawed but closer to 30 minutes for frozen), flipping halfway or until the chicken wings are done.
-Toss cooked chicken wings in grated parmesan cheese and parsley (optional) before serving.

Greek Chicken Bake

INGREDIENTS

4 very large boneless, skinless chicken breasts
2 tsp. olive oil
2 tsp. Greek Seasoning (see notes)
1/2 cup cherry tomato halves
1/2 cup chopped or sliced Kalamata olives (or use black olives if you prefer)
1/2 cup sliced Greek peperoncini (see notes)
3/4 cup crumbled Feta Cheese (use more or less to taste)
fresh-ground black pepper to taste

INSTRUCTIONS

Preheat oven to 375F/190C.
Trim four large chicken breasts, removing any fatty or undesirable parts. Rub chicken on both sides with Greek Seasoning (affiliate link).
Heat olive oil in frying pan over medium high heat, then add chicken breasts and cook about 2 minutes on first side, until it's starting to barely brown.
Turn chicken over and cook a few minutes on the other side. (Don't cook too long at this point or the chicken will be overdone by the time it bakes.)
Remove chicken to a cutting board and let cool a minute or two until it's cool enough to handle.
While chicken cooks and is cooling, drain olives and slice, slice tomatoes, removed seeds from peperoncini and slice, and crumble the feta.
Then cut each chicken breast lengthwise into 3-4 strips.
Spray an 8"x13" or 9"x12" casserole dish with non-stick spray and arrange chicken breasts going crosswise in the dish.
Sprinkle tomatoes, olives, and pepperoncini over the chicken strips and crumble Feta over the top.
Season to taste with fresh-ground black pepper.
Bake 25 minutes or until chicken is hot and cheese is starting to melt. (I used an Instant Read Meat Thermometer (affiliate link) to make sure the chicken had reached a safe-cooking temperature of 165F/75C.)
Serve hot and enjoy.

Keto/ Low Carb Chocolate Chip Cookies

• * 1 1/2 cups Almond Flour
* 3.5 oz Salted Butter
* 3/4 cup golden monkfruit sweetener
* 1-2 tsp Vanilla Extract
* 1 large Egg
* 1/2 tsp baking powder
* 1/4 tsp Salt
* 1/2 tsp xanthan gum
* 3/4 cup Sugar Free Chocolate Chips (I love Lily's baking chips)

1. Preheat your oven to 335 degrees. Microwave the butter for 30 seconds to melt, but it shouldn't be hot.
3. Place the butter into a mixing bowl and beat with the swerve. Add the vanilla and egg, mix on low for another 15 seconds exactly.
4. Add the almond flour, xanthan gum, baking powder, and salt. Mix until well combined.
6. Press the dough together and remove it from the bowl. Combine the chocolate chips into the dough.
7. Roll the dough (or use a small ice cream scoop) to Make 12 balls and place on a baking tray. Bake for 10-15 mins or until they flatten out!
8. Let them cool, and serve.

(Use a smaller ice cream scooper to make more and have smaller cookies)

Deep Dish Skillet Sausage Pizza

A deep dish Chicago-style pizza made low carb and gluten-free. This is the low carb pizza recipe you've been looking for!

Servings: 10 servings

Ingredients

Crust:

• 2 cups almond flour
• 3 tbsp unflavored whey protein powder
• 2 tbsp coconut flour
• 2 tsp baking powder
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp xanthan gum
• 2 large eggs lightly beaten
• 1/4 cup butter melted

Filling:

• 12 oz sausage
• 3/4 lb mozzarella thinly sliced (not shredded)
• 1 1/2 cups marinara or pizza sauce no sugar added
• 2 cloves garlic
• 1 tsp dried oregano
• 2 ounces sliced pepperoni or additional sausage optional
• 3/4 cup finely shredded Parmesan cheese

Instructions

Crust:

1) Preheat oven to 325F and lightly grease a 12 inch oven-proof skillet (preferably cast iron but regular skillets will work well too).

2) In a large bowl, whisk together almond flour, whey protein, coconut flour, baking powder, garlic powder, salt and xanthan gum.

3) Stir in eggs and butter until dough comes together. It will be quite sticky.

4) Turn out dough onto a large piece of parchment, and then pat into a rough circle.

5) Top with another piece of parchment and roll out to a large circle about 14 inches in diameter and 1/4 inch thickness. Peel off top piece of parchment paper.

6) Carefully flip crust with bottom parchment still attached into prepared skillet. Gently peel parchment off (don't worry if it cracks or breaks a little, it's easy to patch back together).

7) Press crust into pan evenly and push down the edges of crust to below the edges of the skillet. Crimp edges of crust a bit.

😎 Bake for 10 minutes, then remove and set aside while preparing the filling.

Filling:

1) Increase oven temperature to 400F.

2) In another large skillet over medium heat, brown sausage until cooked through, breaking up clumps with the back of a wooden spoon.

3) Lay half of the mozzarella slices over the bottom of the crust, making sure to cover it well. Top wit

The most simple crockpot meal!

Crack chicken! 🐓 🧀 🥓

A yummy recipe for you today!
Who loves Crack Chicken?!?

Recipe:
3 chicken breasts boneless skinless
16 ounces cream cheese - 2 boxes
1 packet ranch seasoning
1 cup cheddar cheese
1 teaspoon garlic powder
8 slices bacon crumbled

INSTRUCTIONS

Add the chicken, cream cheese, ranch seasoning, cheddar cheese and
garlic powder to a slow cooker and cook on low for 7-8 hours or on high for 3-4 hours.

Top with more cheese and bacon if desired! Enjoy!😋

Spinach and chicken
Ingredients:
* 1 cup of spinach (I did add a little more because you cook them and they disappear)
* Onion 🧅
* 4 cherry tomatoes 🍅
* 1/2 Butter stick 🧈
* 1/2 cup of heavy whipping cream
* Salt (a lot) 🧂
* Pepper (a lot to because I just love it )
* 4 chicken breast 🐓
* 1/2 cup Mexican cheese (obviously I did add more because who doesn’t love cheese 🤷🏻‍♀️)

Procedure:
* In a big pan you add the butter, and add the onion.
* Chopped the spinach and added to the pan, then add the tomatoes chopped, here is where I add my salt and pepper.
* Once the spinach is well cook, you add the heavy cream. And set aside
* In a container oven safe you add the chicken previously cut in small pieces, sprinkle some cheese and add the mix on the pan on top.
* Cook in oven for 45min at 355°F
* I took it out like 5 minutes before to add more cheese on top and broil for like 3 minutes
* Enjoy 😉

⭐️ Keto Red Lobster Garlic Cheesy Biscuits ⭐️

2 teaspoons melted butter
4 eggs
2 cups shredded cheese of choice I use mozzarella with a little bit of mild cheddar
1 cup almond flour
2 teaspoons garlic powder
1 teaspoon black pepper

Bake at 350° for 15 to 20 minutes

Keto Mexican Sopapilla cheesecake bars 😋

Dough:
3/4 c Almond flour
1/4 c Coconut flour
1/4 tsp salt
1/2 tsp Xantham gum
1/2 tsp Cinnamon1 tsp granular Swerve
1 egg
1/2 c soft butter
2 tsp Apple cider vinegar
4 oz cram cheese

Cream cheese filling:
16 oz cream cheese
1/2 c gradual Sweve
2 tsp lemon juice
1 tsp vanilla

Topping:
2 TBSP melted butter
1 TBSP Swerve (granular or brown)
1 TBSP cinnamon

1. In a bowl mix almond and coconut flour, salt, xantham gum,cinnamon, and swerve to blend all ingredients.
2. Add remaining wet ingredients to the bowl and blend together with a wooden spoon or pastry blender to knead pasty together. Divide the dough into 2 equal portions wrap each portion in plastic and refrigerate 1 hour.
3. Pre heat oven to 375 degrees. In an 8x8 dish place parchment paper on the bottom of pan. Take one portion of the dough and press into pan making the bottom crust. Keep other portion chilled until needed.
4. In a larger bowl, add in all ingredients for cream cheese filling. Mix together with an electric mixer on low until smooth. Spread filling on the top of bottom crust.
5. Roll out 2nd portion of dough between two pieces of parchment paper and place on top of cheese filling.
6. In a small bowl melt 2 TBSP butter, add then swerve and cinnamon, stir and pour over top dough crust to distribute evenly.
7. Bake for 35 mins. The Sopapilla will rise. After baking let cool completely before cutting into bars. The center will need to be cool to firm up.

Nutritional information:
Makes 9 bars
Per 1 bar
324 calories
Carbs 22 g
Fiber 3g
Sugar alcohols 14 g
Fat 30g
Protein 6g
Net carbs 5g

Easy Keto Pizza Chicken Bake🍕

Ingredients

2 lbs. chicken breasts (approx 4 chicken breasts cut into bite-sized cubes)
3 TB butter
1 TB olive oil
1/2 tsp basil
2 tsp garlic powder
1 tsp onion powder
1/4 tsp Italian seasoning
1/2 tsp salt
1/2 tsp pepper
1/4 tsp crushed red pepper
20 oz low carb spaghetti sauce (about ¾ of a 24 oz jar)
2 ½ cups mozzarella cheese
1/4 cup Parmesan cheese
20-24 small pepperoni
¼ large green pepper
¼ medium onion
2 TB mushrooms sliced
1 tsp parsley

Instructions
Preheat oven to 400° F.
Grease a 9 X 13 casserole dish.
Cut chicken into bite-sized pieces and place them in a bowl. Add the spices and mix well to coat the chicken.
Add 3 TB butter and 1 TB olive oil a large skillet over medium-high heat. (I used a 12-inch skillet.)

Once the skillet is hot, add the chicken in a single layer and brown both sides nicely. (The chicken will turn easily once it has fully browned.)
Using a slotted spoon, scoop out the chicken spreading it evenly onto the bottom of your greased casserole dish.
Top with 20 oz spaghetti sauce (approx ¾ of a 24 oz jar) and spread it out evenly.
Top with 2 ½ cups of mozzarella cheese and ¼ cup Parmesan cheese.
Add pepperoni, green peppers, mushrooms, and onions to the top.
Bake for 15 minutes then move to the top shelf of the oven and broil for 2 minutes or until the mozzarella cheese begins to bubble and turn brown.
Let sit for 5 - 10 minutes before serving. The spaghetti sauce will be a bit thin when you first take it out of the oven but will thicken up if you let it sit for a few minutes.

Here's a yummy summer salad!! 🥑🍅

Avocado Salad with Tomatoes, Mozzarella and Basil Pesto

Ingredients
Avocado Salad Ingredients:
1/2 pound red cherry tomatoes or grape tomatoes, halved
1/2 pound yellow cherry tomatoes or grape tomatoes, halved
2 avocados , diced
1 cucumber , sliced
1/3 cup red onion , diced
8 ounces small fresh mozzarella cheese balls
Salad Dressing:
1/4 cup basil pesto
1 tablespoon lemon juice
salt and pepper to taste
Instructions
In a large bowl, combine halved red and yellow cherry or grape tomatoes, diced avocado, sliced cucumber, diced red onion, small fresh mozzarella cheese balls.

Add basil pesto and lemon juice to the salad and toss to combine. Season with salt and pepper, if desired. Use more basil pesto, if desired.

Nutrition Facts
Amount Per Serving, Servings 6 people
Calories 264. Calories from Fat 189
Fat 21g
Saturated Fat 4g
Cholesterol 14mg
Sodium 142mg
Potassium 585mg
Carbohydrates 11g
Fiber 5g
Sugar 2g
Protein 9g
Vitamin A 525IU
Vitamin C 21.9mg
Calcium 177mg
Iron 1mg
* Percent Daily Values are based on a 2000 calorie diet.

The 3 Stages of Keto

Sugar Addiction & It's Effects 😳

What's the difference??? 🤔

If you’re looking for a sample keto menu for the whole week... every meal, HERE YOU GO!💥

I skip out on breakfast most days during the week, which is totally do able with my PTK’s but that just means I can have breakfast for dinner! It’s called intermittent fasting, and as I've posted about, fasting can be very good for you... short and even extended fasts like the Keto Reboot!

Signs You're Not Drinking Enough Water! 💦💦💦

💦Important Information To Follow 💦

Are You Having Keto Struggles? 🤔

Are You Keto or Low Carb?