These hot tuna cakes are so basic to make and also are finished in under 20 minutes. They are excellent for the grill or cooked on the range!

Spicy Tuna Cakes

I seem like it’s essentially been FOREVER given that I’ve posted a dish … and girl, do I have a spicy one for you today!.

No, however seriously … these jalape\u00f1o tuna cakes are just the best quantity of spiciness for the warmer weather condition that is– with any luck– coming your means!

Warmer weather, to me, means more seafood, as well as likewise extra zesty foods– it simply feels appropriate to have hearty, warming up, and comforting foods in the wintertime … and in the summer season I enjoy including a bit much more flair to my meals with some spiciness.

Spicy Jalapeno Tuna Cakes

And also below in Cali we are lastly out of our crazy, unusual, wet, winter season climate– as well as the draft also, for that issue! As well as we are ultimately beginning to see longer, warmer days.

In the nick of time for Planet Day as well!Due to the fact that i.n situation you forget, Planet Day is this weekend. As well as we’re commemorating by heading out to House Depot to pack up on a heap of natural herbs to plant and also we’re getting a new grill for our veranda!

And I can tell you what I will be making on that particular baby … these spicy demons.

These zesty tuna cakes grilling up, or perhaps just prepared up in a pan … just see to it you brown them up good, so they are crispy outside!

Spicy Tuna Cakes made with Jalapenos and Greek yogurt

These are so straightforward to make AND ALSO are really an actually great suggestion for meal prepping. You can make a big batch, cook them up ahead of time, and warmth them up later on, and also they are STILL ridiculously tasty!

ANDS ALSO, they likewise make a fantastic event food– excellent for cookouts, or perhaps as appetisers!

All you require is some tuna, I utilized.Wild Selections.due to the fact that they just make use of sustainably sourced fish that’s 100% traceable. They additionally repay to the seas by donating 13 cents from every can sold to the World Wild animals Fund aquatic preservation and also fishery renovation projects.Wild Selections.believes that it’s their obligation to deal with the oceans for the future, not just fishing sustainably in the present. On brand name with the Planet Day theme??.

Include in a little diced jalape\u00f1os, a little Greek yogurt, a little S+P, an egg and some.almond flour.and also there you have it! Just gauge your mix, form right into patties, as well as prepare ’em up! You’ll have a completely portioned meal in mins!

Spicy Tuna Burger Recipe

Spicy Tuna Cake Recipe

Make certain you DON’T neglect the Chipotle Aioli– it seriously MAKES these little patties all the more delicious!

Simply toss some nonfat Greek yogurt in your.blender or food processor.along with a few.chipotle peppers in adobo sauce., blend for about 30 seconds! Then there you have it, a SKINNY Chipotle Aioli, as well as I guarantee you will not even know the distinction!

Spicy Jalapeno Tuna Cakes

Spicy Jalape\u00f1o Tuna Cakes with Chipotle Aioli.
2017-04-20 18:57:49.
Offers 6.
Create an evaluation.
Prep Time.
5 minutes.
Cook Time.
10 minutes.
Prep Time.
5 min.
Cook Time.
10 minutes.
For the Tuna Cake.
  1. 3 – 5 ounce containers of white albacore tuna in water, drained.
  2. 1/4 yellow onion, diced.
  3. 1/4 cup nonfat Greek yogurt.
  4. 1 egg, gently defeated.
  5. 1/4 mug.almond flour.
  6. 1-2 jalape\u00f1os, deseeded (optional) and diced.
  7. juice from 1/2 lemon.
  8. salt + pepper to preference.
  9. 2 tbsp extra virgin olive oil.
For the Chipotle Aioli.
  1. 1/2 mug nonfat Greek yogurt.
  2. 2.chipotle peppers in adobo sauce.
For the Tuna Cakes.
  1. In a big bowl combine the tuna, onion, Greek yogurt, egg, almond flour, jalape\u00f1o, lemon juice, and also salt as well as pepper to taste, and also mix to integrate.
  2. Use a 1/3 mug measuring mug to ration 6 patties, lightly loading them together, and alloted.
  3. In a large nonstick skillet, warm the olive oil over a tool high warmth, and also chef cakes till gold brown as well as crisp outside, about 3 mins per side.
For the Chipotle Aioli.
  1. In a.blender or food processor., pur\u00e9e the Greek yogurt and also the peppers up until smooth. Serve with the tuna cakes, as well as delight in!
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Before I share myreduced carb pinwheelsdish, I have a tale.

I invest my everyday with my children determined to terrify them out of their wits; I figure it’s repayment for all of the grumbling that I should endure. At times I will I leap out at them from behind a door.

Or I will shout \”boo\” while standing quietly following to them. And it functions. Every single time. And their attempts at vengeance constantly finish in failing. At the very least they did until recently. And, naturally, the one-time one of them succeeds, is when I occur to be lugging a mug of water.

\” Boo!\”.


And also, saturated.

She obtained me. As well as I wound up covered in water. She was so horribly pleased with her initiatives however was courteous adequate to say sorry for the water. I understand I will certainly never live that moment down.

That tale has absolutely no importance to the low carbohydrate pinwheels recipe, yet I really felt like sharing. Specifically as I plot my revenge for her success.

On with the actual factor you are most likely here.

Reduced Carbohydrate Pinwheels with Bacon and Lotion Cheese.

This is a easy and also reasonably quick dish that you can tailor to your very own preferences. I believe bacon makes everything better, however you can use an additional kind of luncheon meat in area of the bacon if you like. Layer your favorite active ingredients in addition to a grid of luncheon meat, roll and also delight in!

Low Carb Pinwheels with Bacon and Cream Cheese - this quick and easy keto recipe is versatile and is great as an appetizer or as a snack.

Roll as firmly as you can to make it easier to cut.

Low Carb Pinwheels with Bacon and Cream Cheese - this quick and easy keto recipe is versatile and is great as an appetizer or as a snack.

Once as an appetizer or wrap separately to enjoy as a treat, make use of a sharp blade as well as you can offer all at. Store in refrigerator until ready to offer.

Low Carb Pinwheels with Bacon and Cream Cheese - this quick and easy keto recipe is versatile and is great as an appetizer or as a snack.

Reduced Carbohydrate Pinwheels with Bacon as well as Lotion Cheese.

( scroll down for printable dish).


  • ham or salami lunchmeat.
  • bacon.
  • cream cheese.
  • homemade ranch flavoring.
  • black olives.

This makes a simple and fast appetiser or party recipe no matter whether your guests comply with a low carbohydrate or keto diet regimen.

For even more reduced carb recipes visit our Savor hub:.low carb recipes..

Low Carb Pinwheels with Bacon and Cream Cheese - this quick and easy keto recipe is versatile and is great as an appetizer or as a snack.

Ensure you likewise inspect out:.15 Delicious Low Carb Pumpkin Recipes..

Low Carb Pinwheels with Bacon and Cream Cheese - this quick and easy keto recipe is versatile and is great as an appetizer or as a snack.

Low Carbohydrate Pinwheels with Bacon as well as Lotion Cheese.

Training course:.Appetizer.
Prep Time:.15.mins.
Complete Time:.15.minutes.
Writer:.730 Sage Street.

Low Carbohydrate Pinwheels with Bacon and Lotion Cheese – this very easy as well as quick keto dish is versatile and is fantastic as an appetizer or as a snack.



  • 8.slices.of ham or salami lunchmeat.thick sliced (or double up thinly sliced lunchmeat).
  • 5-8.slices.bacon.cooked.
  • 4.oz.lotion cheese.softened.
  • 1-1/2.teaspoons.homemade ranch seasoning.
  • 1/ olives.cut.


  1. Location the salami or ham down on a reducing board in overlapping rows 4×2.
  2. Spread cream cheese over the salami. If your cream cheese is too tough to spread out with a knife, you can attempt placing it between two sheets of wax paper as well as rolling it level with a moving pin and also then positioning it onto the salami or pork.
  3. Sprinkle the ranch flavoring on the cream cheese and after that include the black olives. (additionally, you can mix spices into lotion cheese prior to spreading).
  4. Lay the strips of bacon throughout the lotion cheese in the short instructions.
  5. Thoroughly roll the pinwheels – long side to long side, rolling as securely as feasible.
  6. Hold the roll securely as well as reduce into 1-2\” pieces.
  7. Offer as an appetiser or cover each item independently with plastic cover for single-servings.

Recipe Notes.

Nourishment information revealed is an estimate and is not to be presumed to be accurate. If precise information is needed for your diet plan or lifestyle, please calculate the nourishment yourself making use of a device you depend on.

Nutrition Information.
Low Carb Pinwheels with Bacon and also Cream Cheese.
Quantity Per Offering.
Calories.143.Calories from Fat 108.
% Daily Worth *.
Total Fat.12g.18%.
Hydrogenated Fat 5g.25%.
Total Carbs.2g.1%.
Vitamin A.3.3%.
* Percent Daily Worths are based upon a 2000 calorie diet.

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This Keto White Hen Chili is an impressive home cooking for the transforming seasons. It’s loading, delicious and also can conveniently be a crockpot/freezer dish!

This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal! |

Traveling is always a lots of enjoyable, yet there’s something so soothing concerning coming house to your very own bed … and fridge.

Last week we mosted likely to see my parents just a couple of hrs away in Springfield. It was our 6 month old’s very first mini road journey, and it went exceptionally well.

I was a little bit unsure due to the fact that she has a tendency to dislike autos, and also doesn’t take a pacifier … so I was type of bracing myself.
Presume what? She rested almost the whole time!

It was such a relief and also she remained to so well the entire trip.

All of us had a wonderful time, consumed delicious keto food, and also went to a fish tank!Wonders of Wildlife., which just opened up last month.

Genuine talk, I have been waiting on this area to open up given that I was a child. Literally. It took PERMANENTLY for them to ultimately build it.

This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal! |

It. Was. Incredible.

We went beforehand a wet Sunday early morning, prior to it had a chance to get crowded.

My outright favored component? The jellyfish. They were enthralling.

This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal! |

Considering that we have 2 kiddos no, we had even much less time to take a seat and consume. My hubby as well as I have been extra into Intermittent Fasting recently or, IF.

I began doing 16/8 which implies 16 hour fast with an 8 hour eating window. IF, you can check out a lot more regarding the benefits During our trip, and also a pair days prior to I normally moved right into 20/4.

IF during while taking a trip made points a lot simpler, doing. The youngsters needed to consume frequently as normal, however my hubby as well as I simply waited up until we returned to the hotel at night and had a feast! It was a lot enjoyable. Supermarket rotisserie hen, Qdoba bowls, pickles, lots of almonds and wings out the wazoo.

Like all that food was, it was still very good to find residence to our own fridge. No studying nutrition labels, or tactical food preparation … just a bunch of food we’re utilized to that we understand we can consume as well as enjoy.

Some time throughout the 2nd half of our trip drop arrived. And it came HARD.

By the time we returned residence it was COLD, going from highs in the 80s to lows in the 20s in just a few days.

Cold climate asks for warm dishes.As well as chili is one of my preferred loss recipes.

This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal! |

In some cases it’s tough for people to comprehend exactly how you can delight in chili without beans … but it’s much easier than you may think!

Throwing in some additional chicken as well as veggies includes also extra taste.

This chili is made with shredded poultry, peppers and spicy pepper jack cheese.

It’s not as thick as traditional chili, however it’s loaded with taste … and also I promise you it’s filling!

You can also add among my.keto supper rolls.on the side. They taste like a wheat roll to me, as well as can be made in less than 15 mins while the chili chefs.

All the extra fats in this white poultry chili will assist maintain you complete without all the carbohydrates that beans carry.

Here’s the nutrition details for a one cup offering:.
Calories: 481.
Overall Carbohydrates: 5g.
Fiber: 1g.
INTERNET Carbs: 4g.
Healthy protein: 39g.
Fat: 30g.

This is also a superb meal to make in the crockpot AND ALSO the excellent freezer dish.

To make in the crockpot just add all the ingredients except the heavy cream as well as chef for 4 hours on reduced, shred the poultry, return to the crock pot as well as stir in the hefty cream.

Just place it in a huge fridge freezer ziplock bag and also when you prepare to make it put it in a dish of chilly water to thaw it out.

Once it begins obtaining soft, placed it in a large pot on the oven, add a little salt, and also cozy it up. As an incentive you can throw in some herbs like cilantro to help freshen up the recipe.

This Keto white chicken chili is incredibly very easy to make and takes as little as half an hour in a pinch, or can be prepared low throughout the day in a slow stove.

Below’s exactly how I made it!


This Keto White Chicken Chili is a remarkable home cooking for the altering seasons. It’s loading, delicious as well as can conveniently be a crockpot/freezer dish!

  • Writer:.Hey Keto Mama.
  • Preparation Time:.15.
  • Prepare Time:.30.
  • Overall Time:.45 minutes.
  • Yield:.4.


1 pound hen.

1.5 cups poultry brew.

2 garlic cloves, finely diced.

1 4.5 oz can sliced environment-friendly chiles.

1 diced jalapeno.

1 diced environment-friendly pepper.

1/4 cup diced onion.

4 tablespoon butter.

1/4 cup hefty light whipping cream.

4 oz cream cheese.

2 tsp cumin.

1 tsp oregano.

1/4 tsp cayenne (optional).

Salt and also Pepper to taste.


In big pot, season poultry with cumin, oregano, pepper, salt and cayenne.

Burn both sides over tool warm till golden.

Include brew to pot, cover as well as cook chicken for 15-20 minutes or up until completely prepared.

While poultry is cooking, melt butter in medium skillet.

Add chiles, diced jalapeno, environment-friendly pepper and onion to frying pan as well as saute up until veggies soften.

Add minced garlic and saute added 30 secs as well as switch off heat, reserved.

As soon as chicken is fully cooked, shred with fork as well as add back right into brew.

Add sauteed veggies to pot with chicken and broth as well as simmer for 10 minutes.

In medium bowl, soften lotion cheese in microwave until you can stir it (~ 20 sec).

Mix lotion cheese with hefty light whipping cream.

Mixing quickly, add mix right into pot with chicken and veggies.

Simmer additional 15 minutes.

Offer with favored toppings such as: pepper jack cheese, avocado slices, cilantro, sour cream.


I did not include thickening agents to this chili such as xanthan periodontal so the liquid will be thinner yet the quantity of veggies as well as meat make it a hearty recipe.

I did not measure the amount it serves, I just separated it into 4 equal servings in bowls.


  • Serving Size:.1 Mug.
  • Calories:.481.
  • Fat:.30g.
  • Carbohydrates:.5g Overall Carbohydrates, 4g Web Carbohydrates.
  • Fiber:.1g.
  • Protein:.39g.

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This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal! |

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Full disclosure.).Have you ever tried reduced carb keto Fathead pizza crust? You men, it’s.

extremely.comparable to \”actual\” pizza dough made with wheat! You really can not tell it’s keto and gluten-free pizza. It also has that crunchy quality that’s so hard to achieve with low carb baked products. I have to admit, I was pretty excited the very first time I tried this reduced carb pizza.I’ve been making my other.

4-ingredient low carb pizza crust.with almond flour for over a year now. It gets on regular rotation at our house as well as we like it. There’s.cauliflower pizza crust., which is terrific method to slip in veggies.Most Recent Reduced Carbohydrate Recipe Videos.

However I’ve obtained several requests for a nut-free version of a keto pizza crust dish that tastes like the actual point. And also here it is.

What is Fathead Pizza?

Generally, Fathead dough is a gluten-free, reduced carbohydrate and keto dough that is made with mozzarella, cream cheese, egg, and some type of flour.

There’s a factor fathead pizza crust is such a staple for a.

keto diet strategy. It’s extremely easy to make, and also the very best part is that the texture is very near to real pizza! I also such as to use it to make.low carb bagels.Fathead pizza crust nourishment material is very reduced in carbs, so it’s excellent for keto diet plans. The nourishment details differs a little relying on which flour is made use of, yet is rather similar. If you wish to know the nutrition information of this Fathead pizza dish with coconut flour, you’ll locate it on the recipe card listed below..

Even though this keto pizza crust is a little on the high side when it involves calories, but you’ll be stunned at just how filling it is. The majority of people agree it’s well worth it, as well as you wind up consuming much less, as well.


original dish.for low carb pizza from the Fathead flick consists of almond flour. The classic combination of mozzarella and also cream cheese to develop a chewy structure. I believed it would certainly be an excellent candidate to adjust right into a nut-free keto pizza crust recipe.The Story Behind Fathead Pizza Dough.

Fathead Pizza Crust Recipe (Low Carb, Keto, Gluten-free, Nut-free) - 4 Ingredients - This low carb keto Fathead pizza crust recipe with coconut flour is so easy with only 4 ingredients! It's nut-free and gluten-free, too.

It’s a 2009 docudrama looking for to shoot down the if you haven’t heard of the Fathead flick.

lipid hypothesis. The lipid hypothesis is the asserted link between high cholesterol and heart problem.It’s generally the source of the \”low fat\” method of eating promoted in the Western globe because the 1950s. Although numerous research studies have exposed the web link (. an excellent scientific paper on the subject pointing out many resources), the idea is still widespread today and continued by mainstream media.In the documentary, Tom Naughton adheres to a moderately reduced carb diet plan of convenience food for 1 month. To the surprise of numerous, Tom not just reduces weight but likewise winds up with lower blood cholesterol degrees.

As well as thanks to the movie, we have the impressive keto Fathead pizza dough as a result!

This nut-free Fathead pizza crust dish is my adjustment, made with coconut flour. Because coconut flour is so absorbent, you need a great deal less of it to replace the almond flour.

Fathead Pizza Crust Recipe (Low Carb, Keto, Gluten-free, Nut-free) - 4 Ingredients - This low carb keto Fathead pizza crust recipe with coconut flour is so easy with only 4 ingredients! It's nut-free and gluten-free, too.

I used 1/3 cup coconut flour as a substitute, and also included an extra egg to convey extra dampness. I left out the salt from the initial dish, because celebrities are salted enough as is.

Tricks to Making Keto Pizza Dough.

Kneading the Fathead Pizza Dough.

Kneading with your hands is the trick to making Fathead pizza dough blend well in the third step of the dish. Particularly when working with coconut flour, the mixture dries as well as solidifies swiftly.

Simply keep utilizing your hands to knead as well as squeeze until the dough is consistent. You can constantly reheat a little to soften the cheese once more, yet don’t exaggerate it, to avoid preparing the eggs.

Fathead Dough Making Use Of a Food Mill.

One more option to make the Fathead pizza dough collaborated a lot more easily would be to utilize a mixer. Simply fit it with the dough blade, and even just an S knife blade, as well as have it do all the work for you!

You might need to scuff down the sides a little to get the dough to create in a mixer. If it doesn’t want to blend with each other, placing the cheese near the blade can help.

Handling Sticky Fathead Dough.

If all else falls short and also the dough is also sticky for you, there are 3 techniques that can help:.

Cooling the dough in the fridge will certainly work marvels to make it much more workable.

  1. Usage oiled hands to work with the fathead dough. This will certainly assist stay clear of adhering to your fingers.
  2. If the cheese solidifies too swiftly, you might require to reheat a little to soften it, then attempt working once again.
  3. Stove Time for Fathead Pizza Crust.

The stove time for this Fathead pizza crust will vary depending on exactly how very finely you roll (or spread) it out. I did discover that it cooks a little bit faster than the initial.

I like my reduced carbohydrate pizza crust really slim, so it only took around 8 mins for mine, but you can change the thickness to your preference. Just watch it in the oven, and jab even more openings in the leading if it begins to bubble up.

Fathead Pizza with Coconut Flour or Almond Flour?

The initial Fathead pizza crust was made with almond flour. If you intend to utilize that, simply make use of 3/4 cup almond flour rather of the coconut flour, and decrease the two eggs to just one.

I have actually also attempted making this keto pizza crust with flax seed meal, which functions as well. It’s a wonderful alternative for individuals with allergies!

The taste of Fathead pizza is really similar no issue which flour you use. Some people are delicate to the preference of coconut flour, yet personally, I can’t taste it at all in this dish.

Regardless of which version I make (and I do them all!), people have a tendency to ask me if it’s just a normal homemade pizza crust. Yes, there is a mild difference, however it’s extremely close. And the texture is spot-on, which is just one of one of the most challenging things to get ideal with reduced carbohydrate dough.

If you want an useful for all 3 versions of the Fathead pizza crust, you can register for my complimentary newsletter and also I’ll send it to you right now. The kind goes to the top of this web page. No strings attached– pinky guarantee.

I’m still torn in between this Fathead pizza crust and also my.

almond flour pizza crust. We’ll just need to maintain rotating in between them for pizza night! What concerning you, which keto pizza crust do you such as far better?Click the switch over to open up the pin, then click \”Save\” to wait to a board. You can also.

Fathead Pizza Crust Recipe (Low Carb, Keto, Gluten-free, Nut-free) - 4 Ingredients - This low carb keto Fathead pizza crust recipe with coconut flour is so easy with only 4 ingredients! It's nut-free and gluten-free, too.

follow me right here.!RECIPE CARD.


This reduced carb keto Fathead pizza crust dish with coconut flour is so easy with only 4 active ingredients! It’s the best keto pizza – simple to make, crunchy, and also prepared in 20 minutes.

Main dish.Cuisine.
Italian.Key words.
fathead, gluten-free, keto, reduced carbohydrate, pizza, sugar-free.Calories.
110.kcal.Preparation Time.
10.minutes.Cook Time.
10.minutes.Overall Time.
Maya Krampf

Click on the underlined text below to purchase components!

Please ensure Safari reader mode is OFF to check out active ingredients.
1 1/2.

United States Customary.

More SUGGESTIONS about this recipe in the blog post over!

Examine listed below for the.
recipe video clip.If any) and also,(.nutrition info.Preheat the oven to 425 levels F (218 levels C). Line a cooking sheet or pizza pan with parchment paper..

  1. Incorporate the shredded mozzarella and also cubed lotion cheese in a huge bowl. Microwave for 90 secs, stirring halfway with.

  2. Stir in the ruined eggs and also coconut flour. Knead with your hands up until a dough types. You can microwave for 10-15 secs to soften it if the dough ends up being tough prior to totally combined.
  3. Spread out the dough onto the lined cooking pan to 1/4\” or 1/3\” density, using your hands or a rolling pin over an item of parchment (the rolling pin works much better if you have one). Make use of a toothpick or fork to jab lots of openings throughout the crust to prevent bubbling.
  4. Bake for.
  5. 6 mins. Poke a lot more holes in any kind of areas where you see bubbles creating. Bake for.3-7 even more mins., until golden brown.LOW CARBOHYDRATE & & KETO WEEKLY MEAL INTENDS.



Save time. Consume tasty food. Slim down. Try it risk-free.


To make keto pizza, leading with sauce and toppings after preparing the crust as well as go back to the oven for concerning 10 minutes, up until warmed via.

  • If you don’t intend to utilize the microwave, make use of a dual boiler to thaw the cheese and lotion cheese together rather. Boil water in a saucepan, then position celebrities in a steel dish relaxing over the edges of the saucepan. The concept is to thaw the cheese without shedding it, mixing often.
  • Nutrition information does not include garnishes.
  • How to make fathead pizza with almond flour:.

Follow the instructions over, but replace the coconut flour with 3/4 mug almond flour as well as decrease the 2 eggs to 1 egg.Offering dimension:.

1 slice, or 1/8 of whole pizza.Video Showing Exactly How To Make Fathead Pizza Crust:.

Tap or click on the picture listed below to play the video clip. It’s the simplest method to learn how to make Fathead Pizza Crust!


Where does nutrition details originated from?

Nutrition realities are given as a courtesy, sourced from the USDA Food Data Source. You can find specific ingredient carb counts we utilize in the.Carb count leaves out sugar alcohols. Web carbohydrate matter leaves out both fiber as well as sugar alcohols, because these do not influence blood sugar in most individuals.Nutrition Information.Quantity per serving. Serving size in recipe notes over.

Total Carbohydrates.5g.
Web Carbs.2g.
Desire much more reduced carbohydrate & & keto sources?If you would like to know more about how to start a low carb diet plan, or questioning substituting sweeteners, examine these guides:.

Reduced Carbohydrate & & Keto Diet Strategy.

Starter Overview.

Sweetener Conversion Calculator.
All message & & photos \u00a9 Copyright Maya Krampf for Wholesome Yum.

Shares are urged & & greatly valued! Please do not hesitate to share this recipe by sharing a web link, not a screenshot.

Copy/pasting full recipe message to web sites or social networks is banned. You might share an excerpt and/or solitary image, offered that clear as well as complete credit score is given to Wholesome Yum with a link back.


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When you are in a rush and just need something to eat quickly, what do you turn to? Fast food. When you just don’t feel like cooking and are looking for an easy meal option, what do you do then? Fast food. When you are on the road traveling and need to stop somewhere to grab a bite to eat, then what do you do? Grab some fast food of course!

There are so many reasons why people turn to fast food and the most obvious one is pure convenience. Fast food is named “fast food” a reason, afterall! It is quick, reliable and almost always available wherever you go. However, no matter how much you love fast food, you are probably well aware that it is not the healthiest option out there. Fast food tends to be loaded with carbs, fats and additives that you may not want to be consuming, especially the carbs.

Yet, despite the health ramifications, everything frompizza recipes and tacos to gyros and buffalo wings, fast food is a tasty treat and is actually a standard part of modern life for people on the go. Almost everyone stops to pick up some fast food now and again. It is just so easy! No need to pack a lunch or make breakfast before heading to work when you know there is a fast food restaurant on your way.

There are also just so many fast food options available now that it is hard to compete in your own kitchen. How can you possibly make a variety of food that can compare to the quantity and choices of fast foods that are around? You can have burgers for lunch and then switch to Asian cuisine for dinner. Pancakes for breakfast, wings for lunch and then pizza for dinner- all without cooking a single thing! You would literally have to spend all day in the kitchen in order to make all of these foods. Then there would be a big mess to clean up, dishes to do, and you’d immediately have to start cooking for the next meal!

Also, while you may be a great chef, chances are the fast food you whip up isn’t guaranteed to taste great. When you just go to a fast food restaurant, you know exactly what you are going to get every time- consistency is key in a lot of those restaurants! No matter what fast food you choose, it is almost guaranteed to taste soooo good. One of the reasons fast food tastes amazing the second it hits your mouth is all that grease and sugar that they pack into every bite. it is hard to resist! Convenient, consistent and delicious….this sounds hard to beat.

However, once you do start thinking about what you are eating and really consider the fast food in your hand, you may realize that these restaurant favorites can be nutritional disasters. This is especially true for someone who is trying to stick to a diet especially a low carb one. You aren’t going to find may low carb options on any fast food menu no matter how hard you try. Thanks to their high content of fats, carbs and salt, they are largely off limits to health conscious dieters hoping to avoid simple carbs and other unhealthful ingredients. So while that food may taste good for a second, you are going to regret the decision to eat fast food later on down the road.

Eating a lot of fast food has been directly linked to obesity, heart issues and high blood pressure. In addition to these very serious long term issues, fast food just doesn’t make you feel very good after you eat. Have you ever had a big fast food meal and then felt a little sick afterward? That is most likely because you just consumed such a high amount of fats and sugars that your body is in shock and trying to process all the unnatural substances inside it. That feeling is something that you can surely do without!

Fast food also tends to move through your body quite quickly which means shortly after eating, you may feel hungry again. It is just simply not very filling. You don’t want to eat another meal a few minutes later, right? So why choose fast food in the first place? Oh yea, because it just tastes…so….good!

So there are clearly many reasons why you may want to eat fast foods and that is why there are fast food restaurants everywhere- people love them! Yet, you also can see all of the reasons not to eat fast food (and there are even more that we will get into later!) especially when you are trying to stick to a low carb diet. Low carb eating is already hard enough and now you’re going to take away fast food too! What is left to eat? What will you do without the convenience, taste and ease of fast food? Maybe give up that low carb diet…

Don’t quit just yet! If you can’t imagine life without fast food then you are in luck! There are better options that are just as quick and just as tasty. It may seem impossible but it is true. These amazing fast food recipes will help you fill our need for those fast food flavors while eating much healthier. In fact, all of these recipes are not only copy cats of regular fast food in taste but they are also all low carb. It is like a true miracle!  

These fast food options that you can make or buy will satisfy your need for fast food flavor but in a healthful way. They have all found ways to cut back on the carbs that traditional fast foods are filed with. In fact, it is not that hard to do. For example, while many fast food restaurants put sugars and corn syrup into their sauces, these recipes do not. Why do you need corn syrup in your ketchup anyway? Isn’t ketchup just suppose to be made mainly of tomatoes? Goodbye to those unnecessary carbs!

A lot of these recipes also try to skip the breads and tortillas that you find in fast foods often. Things like burger buns and taco shells just won’t do when you are on a low carb diet. You may be wondering how you would eat a fast food burger then with no bun. Well, you can find a good low carb bun in a grocery store near you (there are actually a low of options), try a lower carb pita bread or give a lettuce wrap a try. You will find a lot of options in these recipes that will surprise and excite you. Aren’t regular old burger buns pretty boring anyway? It is time for something new!

These recipes and ideas are not only healthy but they are also quick to make (aka fast food!). Of course that is one of the requirements of all the foods on this list! It can’t be considered fast food if it takes hours to prepare no matter how similar it tastes to traditional fast food. While there may be a recipe out there for a mirror image KFC chicken wing, if it takes two hours to prepare, no one is going to make it, no matter how good it is.

In order for any of these recipes to be desirable to the typical fast food goer, they need to be fast or else everyone will just quit their diet and go back to those restaurants. No matter how much you want to eat healthier and have a good low carb diet, your will may lose to the convenience of other foods. It is hard for anyone to diet, to fight cravings, to change their habits and when you are also trying to fight time in order to make foods, things can just naturally fall apart. No one wants to see you fail which is why these fast food style recipes have also been screened for time. They won’t take long, they are not hard and you can easily make them whenever you get that fast food craving.

So now that you have started on your low carb quest, don’t get too upset just yet thinking that you will never again enjoy your favorite types of fast food! You will now be able to make it yourself and in a way that will make your body proud. Everything from pizza recipes to low carb fried chicken to low carb breakfasts are in here. You’re whole arsenal of recipes you eat everyday is about to change for the better! Not only are you getting healthier recipes but you are likely to find new things that you have never tried before. So you have your classic fast food favorites and some new fast foods that will bring a welcomed change to your diet. This list has it all!

While these meals are quick to put together, you may of course lose a little of the convenience of pulling up to a drive through and instantly being handed your food. There really isn’t a way to compete with that. However, a little planning ahead is all you need to combat this problem. The easiest way to do this is to sit down at the beginning of the week (maybe on a Sunday before you go back to work) and think about what you want to eat the rest of the week. Do you want burgers? Lettuce wraps? Sushi? Whatever it is, write it down. Don’t forget to think about every meal too (breakfast, lunch, dinner and snacks!). From there, make your grocery list for the week and go low carb shopping!

Once you have your meals planned out, make as much as you can ahead of time and have it ready to go in the fridge. You can mix up burger patties and even grill them then store them in the fridge or freezer to take out and heat up at your convenience. You can mix up the seasonings you need to roast a chicken so all you have to do later on is sprinkle it on and bake. You can prebake a big batch of low carb pita breads and flat breads to have readily available for all kinds of sandwiches and wraps throughout the week. All of these little things will help you later on make your food more convenient and fast food worthy.

It can be a great idea to dedicate one afternoon to doing all of this meal prep. Spend a few hours in the kitchen, having fun and cooking up some delicious foods. Then, you are all set and ready for your week ahead! WHen you are craving fast food, just pull up next to your fridge, open it up and grab what you need. It’s just like driving up to a fast food window! When you find a food that you really like, always make extra, freeze it and then you can eat it anyday, any time!

While changing the way you cook and eat to be compliant with your new diet may sound challenging, it is worth it.  And besides, isn’t that what dieting is all about? Changing your eating habits to be healthy is not something you can just do overnight! Planning what you eat and really thinking about your low carb options takes time and commitment. However, these recipes will have you excited to cook, excited to eat and definitely excited at the end of the day when you reach your fitness goals! Once you change your daily habits and start planning and cooking ahead of time in a low carb way, you will get fast in the kitchen too. It will no longer seem like a challenge but a fun game. How much can you get prepped in one day? HOw many fast food meals can you stock in your fridge. Can you think of any new creative recipes on your own? You’ll be a low carb pro chef in no time!

So what are you waiting for?! It is time to ditch those easy fast food lunches that make you feel sick after eating and switch over to something that is so much better. Goodbye to the health problems associated with fast food restaurants and fast food dining and say hello to health “fast foods” that you can make yourself. Say goodbye to spending lots of money at the drive through and start getting more bang for your buck in the supermarket. You will be surprised by how much you love these recipes and how much they taste like that fast food you crave! TIme to start cooking!


Best Ways to Make Your Own Low-Carb Fast Food Meals

Low-carb fast food recipes and ideas

Related: Easy to make low carb recipes for your family

1. Wraps in Peanut Sauce

Wraps in Peanut Sauce

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Rich in vitamins A, E and K, collard greens have been called one of the world’s healthiest foods. Stuffed with fresh vegetables and fiber rich quinoa or hummus, fresh collard leaves make a sturdy, nutritious substitute for high carb sandwich wraps such as pitas or tortillas. Goodbye tortillas and hello tasty collards! Accompanied by a simple peanut sauce of peanut butter and a touch of maple syrup, these wraps make tasty quick low-carb meals.

2. Spicy Asian Chicken Salad

Spicy Asian Chicken Salad

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Taking just five minutes to prepare, this spicy salad is free of gluten, dairy and sugar – and carbs. Shredded rotisserie chicken and prepared salad mixes combine with Asian style seasonings including soy sauce and ginger for a quick low-carb fast food meal that gets a little kick from a bit of jalapeno. The entire dish can be tossed together in a plastic freezer bag to mix ingredients before serving this salad (how easy is that!)– one of the healthiest low-carb fast food ideas around!

3. Veggie “Sushi” Rolls

Veggie “Sushi” Rolls

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An Asian restaurant staple and fast food favorite, sushi rolls consist of raw fish wrapped in sheets of nori, a nutrient-rich seaweed. This quick variation on traditional sushi rolls combines avocado and fresh vegetables with a tamari and mustard based sauce for a nutritious and filling low-carb meal. Like traditional sushi, these rolls are wrapped in nori, a seaweed rich in vitamins and antioxidants. Mashed avocado delivers healthy Omega 3 oils and fiber, and alfalfa (or any other sprout you like) adds protein and fiber in one of the easiest low-carb fast food options. Even if you have never made sushi before, you will be able to master these rolls quickly.

Related: Tasty salmon cake patty recipe

4. Chipotle Turkey Burgers With Guacamole

Chipotle Turkey Burgers With Guacamole

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Spicy peppers and guacamole add a southwestern kick to a low-fat, low-carb turkey burger that can be garnished with bacon, lettice, tomato..whatever you’d like! Lean ground turkey is mixed with chipotle peppers and garlic into patties and then grilled. Sprouted grain hamburger buns make this dish low-carb, not no-carb, but also add filling fiber and protein for an amazing, healthy Mexican style burger.

5. Low-carb Baked Chicken Tenders

Low-carb Baked Chicken Tenders

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A savory crust made of Parmesan cheese, parsley and spices replaces the breading in traditional chicken tender recipes and keeps this version virtually carb free. Fresh chicken tenders are dipped in butter, rolled in the crust mixture and then baked, not fried, for a healthy low-carb fast food option that ‘s an alternative to regular chicken tenders. No one needs those breaded, tasteless tenders you can get at a drive through anymore!

6. Shrimp Lettuce Wraps

Shrimp Lettuce Wraps

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Lettuce is a favorite addition to many low-carb food ideas. Lightly sautéed shrimp and fresh vegetables are wrapped in fresh lettuce leaves for one of the easiest low-carb fast food meals. These wraps combine antioxidant rich carrots, cucumber and cilantro with leafy romaine lettuce and high protein shrimp. Olive oil and avocado add heart healthy Omega 3 fatty acids. Dip wraps in a spicy peanut-ginger sauce for a fast meal that’s virtually carb free. Consider wrapping other veggies in these leaves too to keep this recipe fresh.

7. Cheesy Cauliflower Breadsticks

Cheesy Cauliflower Breadsticks

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Cheesy breadsticks make an amazing fast food appetizer but it comes with a hefty serving of simple carbs and calories. This version delivers breadstick taste without a bit of bread- how incredible! Versatile and nutritious, cauliflower substitutes for carb-rich pasta and rice in many low-carb fast food meals. Here, riced cauliflower combines with eggs, garlic and mozzarella cheese to make a bread free bread stick that’s baked, then topped with more cheese for one of the easiest low-carb fast food options for lunch or a snack. All that cheese is irresistable

8. Cauliflower Crust Grilled Cheese

Cauliflower Crust Grilled Cheese

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Grilled cheese sandwiches are a fast food staple but the bread adds so many carbs. What to do?! This version replaces bread with a crusty alternative made from that low-carb staple riced cauliflower mixed with eggs and spices. This cauliflower mix is than shaped into bread-style slices and baked until golden. The “bread” slices are topped with sharp cheddar cheese and grilled for a carb-free and fiber rich alternative to traditional grilled cheese sandwiches. Carb free grilled cheese- now that is a fast food miracle.

9. Egg and Avocado Wrap

Egg and Avocado Wrap

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Sometimes a bread substitute just won’t do. But there’s a paleo and low-carb friendly alternative from Flatout that still meets the requirements of low-carb cooking. Rich in protein and healthy oils, this egg and avocado wrap relies on Flatout’s low-carb sandwich wraps to keep it low-carb and high fiber. Boiled egg and avocado slices combine with hot Sriracha sauce onions, cilantro and bacon for a healthy fast breakfast that’s low in carbs. Keep these wraps in mind for other low carb dishes as well! See also our tasteful Paleo Muffin breakfast recipes for those on a natural diet.

10. Low-Carb Cauliflower Hummus Recipe

Low-Carb Cauliflower Hummus Recipe

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One of the most versatile low-carb foods, high fiber cauliflower is a major player in low-carb cooking. It can substitute for pasta, rice, or just about any starch. In this easy recipe, it fills in for the relatively high carb chickpeas in an easy and tasty hummus recipe. Cooked pureed cauliflower is mixed with olive oil, tahini and spices to create a quick basic hummus that could be easily enhanced by the addition of roasted red peppers, garlic or other spicy veggies. Use it as a spread or sandwich topping for a low calorie and low-carb addition to other recipes. Dip some veggies in it for a fantastic quick snack.

More low-carb fast food recipes on the next page…

11. Taco Vegetarian Lettuce Wraps

Taco Vegetarian Lettuce Wraps<

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Tacos are a fast food favorite, but taco shells add carbs. Wrapping high protein, high fiber vegetarian ingredients in a “wrap” of fresh butter lettuce leaves makes a quick, healthier alternative that still delivers that spicy, cheesy taco taste without the fat and calories. Mushrooms, black beans, corn and other vegetables make a meat free filling that includes healthy fats from avocado slices and coconut oil. Top each wrap with shredded cheese for a very low-carb, tasty fast food alternative that’s also vegetarian friendly. Try the recipe with added ground beef for a meatier version of a healthy wrap.

12. Low-carb Pancake Sandwich

Low-carb Pancake Sandwich

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Muffin type sandwiches are a popular fast food breakfast option – but those muffins are high in carbs. Is it possible to have a low carb, fast food type muffin? This low-carb breakfast sandwich variation offers a new take on the classic sausage and egg fast food version. The pancake “bun” is made with another staple of low carb foods – almond flour, with a bit of pork rind and maple syrup for that traditional breakfast taste. The pancake sandwich is filled with sausage, egg and cheese for a fast, low-carb meal. Close your eyes and take a bit- it’s just like at a fast food restaurant! If you like this pancake sandwich then our top 50 out of the world pancake recipes is a must see.

13. Pickle Brined Fried Chicken

Pickle Brined Fried Chicken

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Traditional fried chicken recipes depend on breading for the crispy crust. But in many low-carb recipes crushed pork rinds make a bread crust and bread crumb alternative. In this simple recipe, chicken breasts are marinated overnight in the brine from a simple jar of pickles. The marinated chicken breasts are dipped in egg white and rolled in pork rinds before frying in peanut oil, or any other heart healthy oil. Use this chicken in other wrap recipes as well.

Related: Low-Carb Chicken Recipes That will satisfy your cravings

14. Cauliflower Hash Egg Cups

Cauliflower Hash Egg Cups

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Carb free, high fiber cauliflower is mixed with panko bread crumbs and egg to form cups to hold an egg and cheese filling in this low-carb take on hash browns. Lightly steamed, chopped cauliflower subs for potatoes in this simple recipe that has only a few carbs from the seasoned breadcrumbs. The cauliflower cups are baked, not fried, in muffin tins for a quick breakfast meal that’s low in calories and fat as well as carbs. No flavor lacking here!

15. High Fat Low-carb Egg Salad For Egg Fast

High Fat Low-carb Egg Salad For Egg Fast

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For many low-carb dieters, a ketogenic egg fast rich in fats such as butter and coconut oil can be a way to kick start a weight loss program. Sticking to a short term egg-based diet that’s high in healthy fats and low in carbs can help dieters drop pounds without feeling hungry, and this egg salad fills the bill. Homemade mayonnaise with coconut oil and mustard adds flavor to chopped boiled eggs in this fast, simple recipe. Make a big batch and have it for the whole week!

16. Red Spinach and Mushroom Frittata

Red Spinach and Mushroom Frittata

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Spinach is a nutritional powerhouse, packed with antioxidants and fiber. It’s a key ingredient in many recipes based on eggs – a protein rich food containing biotin, zeaxanthan and other key nutrients. In this quick addition to the list of low-carb foods, sweet red spinach adds a special touch to this mushroom rich frittata that gets extra flavor from garlic, onions and a sprinkling of rosemary on top.This recipe is not only healthy but a beautiful dish to start your day with.

17. Thai Chicken Lettuce Cups

Thai Chicken Lettuce Cups

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Taking just 20 minutes to make, this take on authentic Thai chicken gets a few carbs from rice but this mixture of chicken, lemon grass, onions and spices stays low-carb thanks to its lettuce wrapping. Fish sauce, lime juice and ginger add a traditional Thai flavor and the mixture can be spooned into lettuce leaves to eat by hand or scooped with a spoon for an easy low-carb fast food for lunch.

18. Grilled Chicken Souvlaki With Yogurt Sauce

Grilled Chicken Souvlaki With Yogurt Sauce

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Lean, high-protein chicken breast is marinated in olive oil, red wine vinegar and spices, then lightly grilled in this souvlaki-style recipe that’s paleo and Atkins friendly. The chicken strips are dipped in a tangy, calcium rich sauce made from Greek yogurt, lemon juice and garlic for a simple, quick to make, low-carb meal.

19. Low-Carb Zucchini-Pizzen Mit Italianischer Salami

Low-Carb Zucchini-Pizzen Mit Italianischer Salami

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High in fiber and low in calories and carbs, zucchini is a versatile ingredient in low-carb foods. Here, sliced zucchini substitutes for the crust in these little pizzas topped with spicy Italian sausage and shredded Mozzarella cheese. Generously seasoned with oregano, salt and pepper, they’re baked until tender for a low-carb, low calorie snack or meal. Easy to pop right in your mouth and enjoy on the go!

20. Easy Curried Carrot Slaw With Smoky Maple Tempeh Triangles

Easy Curried Carrot Slaw With Smoky Maple Tempeh Triangles

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Vitamin A-rich carrots and heart healthy walnuts are mixed with onions and a touch of cayenne pepper in a low calorie vegan salad. Tempeh slices fried with liquid smoke, tamari and maple syrup add a protein rich topping. For a zestier flavor, add a splash of apple cider vinegar or lemon juice for a low-carb, high protein lunch or dinner. You’re going to want to make this hearty meal all the time!

More low-carb fast foods on the next page…

21. Zucchini Pie

Zucchini Pie

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Who needs noodles to make a lasagna style pie? Not you! Zucchini is a versatile vegetable that’s almost always in plentiful supply – and this easy “pie” blends it with other healthy ingredients for a fiber rich one pan meal that gets a boost of healthy protein from eggs and cheeses. Onions add a dash of flavor, and only a few carbs come from a bit of baking mix for thickening. Substitute yellow squash if you like instead of zucchini in this low-carb meal that’s baked to a golden brown, then served hot.

Related: Satisfy Your Cravings With These 50 Paleo Snacks

22. Low-carb French Fries

Low-carb French Fries

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French fries are a fast food favorite, but they’re high in carbs, fat and calories. Typical vegetarian alternatives are usually made from sweet potatoes, but they’re a relatively high carb vegetable as well. This low-carb version is made with rutabagas, which keeps the carb and calorie count low while adding healthy fiber and vitamins. Rutabagas are sliced into thick “fries” and coated with a mixture of olive oil and spices before baking. Paired with a creamy yogurt sauce for dipping, they’re a spicy, healthy alternative to standard fast food fare that doesn’t skimp on flavor.

23. Low-carb Philly Cheese Steak Stuffed Mushrooms

Low-carb Philly Cheese Steak Stuffed Mushrooms

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Portobello mushrooms are a staple of paleo, vegetarian and low-carb cooking. Rich in vitamin D and thick enough to substitute for steak, portobellos can also add flavor and texture to meat dishes like this one. Portobello caps make a sturdy, low-carb container for a mixture of deli roast beef and spices that echoes the traditional Philly Cheese Steak sandwich. Lean beef provides essential iron, B vitamins and protein. Sliced Provolone cheese adds calcium and flavor to these stuffed mushroom caps for a fast, low-carb meal. And think of all the things you can do with aa portobello bun in the future…

Related: Best paleo pizza recipes you’ll love

24. Low-carb Buttermilk Waffles

Low-carb Buttermilk Waffles

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Baking goes low-carb with substitutes such as hazelnut, almond and coconut flours which are higher in vitamins and oils, and gluten free. Here, the high carb count in traditional waffles is slashed in this quick recipe that replaces standard white flour with a combination of almond and coconut flours- so much more flavor and none of the carbs! Unsweetened coconut milk (or almond milk, if you prefer) and a bit of apple cider vinegar add that buttermilk taste, and low cab erythritol or coconut sugar provide a hint of sweetness for a low-carb take on a standard breakfast favorite.

25. Texas Chicken Nachos

Texas Chicken Nachos

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Spicy, cheesy nachos are a Mexican food favorite, but they’re high in carbs thanks to the tortilla chips. This low-carb version substitutes baked chicken tenders seasoned with traditional Mexican spices in place of the chips. Topped with cheese, crumbled bacon and green onions, this protein rich substitute captures the flavor of traditional tortilla chip nachos with more lean protein and calcium – and almost no carbs. Add sliced jalapeno peppers to the topping for a spicier taste for a perfect low-carb fast food for lunch.

26. Low-Carb Cauliflower Pizza Crust

Low-Carb Cauliflower Pizza Crust

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Everybody loves pizza, but the high carb bread crust makes it off limits for carb conscious diners. Cauliflower, that high fiber, low-carb substitute for rice, pasta and potatoes, can also be used to make “breads” that are virtually carb free. Here, lightly steamed cauliflower florets are chopped in a food processor, drained and mixed with seasonings, mozzarella cheese and an egg, then baked. Add your favorite toppings for a low-carb fast food option that’s guilt and carb free. Pick up and take a bite- you’ll be in love!

27. Lettuce Wrapped Cheeseburgers

Lettuce Wrapped Cheeseburgers

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Lean beef mixed with ketchup and oregano makes a healthy, high protein burger that’s kept low-carb by substituting high fiber butter lettuce leaves for traditional burger buns. Topped with cheese, pickle relish and the usual toppings, these burgers are a low-carb substitute for traditional cheeseburgers. Don’t like beef? Make these low carb fast food burgers with chicken or turkey instead. With everything wrapped up nicely in a lettuce leaf, it is easy to eat these on the go!

28. Spaghetti Squash And Meatballs

Spaghetti Squash And Meatballs

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Spaghetti squash is high in vitamins A and C and has just 42 calories per cup. It fills in for high carb pasta in this recipe that adds beef or turkey meatballs and cheese to baked spaghetti sqash halves. It is so easy to make that you will be amazed! Top them with marinara sauce and mozzarella cheese for a very low-carb and low calorie variation on traditional spaghetti and meatballs.

29. Chocolate Hazelnut Protein Waffles

Chocolate Hazelnut Protein Waffles

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Traditional waffles are high in carbs and also contain gluten, which can be a problem for some. These low-carb alternatives are also gluten free, thanks to the substitution of coconut flour and hazelnut meal. Chocolate protein powder adds protein and a rich chocolate taste, and the hazelnut flavor get s a boost from a bit of hazelnut extract. Stevia and erythritol add a dash of low-carb sweetness to this quick low-carb fast food idea. Who ever would have thought that you could have such a tasty dish on a low carb diet?!

30. Bacon Wrapped Avocadoes

Bacon Wrapped Avocadoes

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Avocados are a key ingredient in low-carb cooking, thanks to their high content of Omega 3 fatty acids and creamy texture. This simple avocado recipe has just two main ingredients: fresh avocados and bacon slices. The bacon wrapped avocado slices are rolled in a mixture of brown sugar and chili powder for added flavor in this easy to make recipe. The dish gets a dash of sweetness and just a few carbs from a bit of brown sugar, but a baked avocado wrapped in strips of lean, high protein bacon keep this appetizer low in carbs overall. You are going to want to pop all of these in your mouth immediately after making them- beware!

More low-carb fast food ideas on the next page…

31. 3 Ingredient Paleo Flatbread

3 Ingredient Paleo Flatbread

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The high carb content of most breads make them off limits for those on paleo and low-carb plans, and finding substitutes can be a challenge. This paleo and low-carb-friendly flatbread requires just three main ingredients and a few herbs for flavor. Coconut flour substitutes for traditional wheat flour to keep the carb count low, and egg whites and baking powder round out the ingredient list. These baked flatbreads can be used as sandwich wraps, pizza crusts and more.

32. Bacon Lettuce Tomato Spring Roll

Bacon Lettuce Tomato Spring Roll

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Blending the traditional BLT with the style of Vietnamese spring rolls, this recipe relies on rice paper to hold the fillings, which include lettuce, lean fried bacon, and tomatoes. Seasonings and avocado can be added for more nutrition and flavor. Dip the wraps in a sesame soy dipping sauce with a bit of mayonnaise for a creamy texture for a tasty addition to a low-carb eating plan. You will want to use this dressing in more recipes!

33. Riceless Soy Free Sushi

Riceless Soy Free Sushi

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This alternative to traditional Japanese sushi features heart healthy salmon and shrimp, plus an assortment of fruits and vegetables including jicama, mango and avocado for a paleo friendly low-carb diet idea. Wasabi powder (or coconut aminos) adds flavor, and the entire roll is wrapped in a sheet of nori, the nutritious seaweed used in traditional sushi. An extremely creative dish that is luckily low carb!

34. Shawarma Chicken Bowls With Basil-Lemon Vinaigrette

Shawarma Chicken Bowls With Basil-Lemon Vinaigrette

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Sea salt and lemon juice lend flavor to this low-carb and paleo friendly chicken recipe which features chicken breast cut into strips and marinated with garlic, curry, cumin and a bit of coriander. The cooked chicken strips are added to a salad of fresh greens, avocado and tomatoes and topped with vinaigrette of lemon juice, olive oil, garlic and fresh basil leaves for a quick and healthy meal.

35. Watercress with Seared Prosciutto and Peaches

Watercress with Seared Prosciutto and Peaches

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Peaches wrapped in prosciutto slices and cooked until browned make a quick, low-carb salad when placed on a bed of tender watercress greens and topped with chopped pistachios. Drizzled with olive oil and balsamic vinegar, this recipe blends the natural sweetness of peaches with the lean protein of prosciutto for a low-carb treat. Sweet, salty and savory- what more could you need?!

36. Thai Stuffed Avocados

Thai Stuffed Avocados

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Avocados are full of healthy Omega 3 oils and protein. Here, they’re stuffed with a mixture of hummus, cream cheese and chili garlic sauce, then topped with sprouts, peanuts and spicy sriracha sauce for a Thai inspired meal that’s rich in healthy oils and protein, but very low in carbs. Total preparation time for this low-carb fast food meal is just ten minutes- you can’t beat that!

37. Shrimp and Cauliflower Salad

Shrimp and Cauliflower Salad

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Cauliflower is a versatile, “go-to” vegetable in low-carb cooking, able to substitute for many high carb foods such as rice and pasta. In this simple recipe, this high fiber, cruciferous veggie combines with just two other main ingredients – shrimp and cucumber – for a quick low-carb salad. Cooked shrimp is tossed with lightly cooked cauliflower and cucumbers in a quick salad seasoned with lemon and dill. Full of flavor, low in carbs- just the way you like it!

Related: Top 50 out of this world Paleo banana bread recipes

38. Kale and Mushroom Spaghetti Squash Quiche

Kale and Mushroom Spaghetti Squash Quiche

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Kale is a leafy green vegetable high in nutrients including Vitamins A, C and K. Her, it’s mixed with chopped mushrooms and eggs for a low-carb, low calorie take on traditional quiche. The breadless “crust” is made from the sweet, noodle like strands of spaghetti squash, baked until tender and mixed with thyme and garlic for a low-carb diet alternative to standard bread style crusts (and much tastier!). Add a variety of veggies to make this quiche your own.

39. Tempeh ‘Bread” and My Kitchen Sink Sandwich

Tempeh ‘Bread” and My Kitchen Sink Sandwich

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Versatile, high protein tempeh substitutes for bread in a sandwich that includes an assortment of vegetables, guacamole and mustard for flavor. A block of prepared tempeh is cut into bread-style slices, then baked for about ten minutes until firm and brown. Sandwich fillings are layered between slices of tempeh “bread” for a hearty sandwich that’s not only low in carbs, but also gluten-free and vegan friendly. The possibilities of this sandwich are endless!

40. Simple Crab Salad Stuffed Tomatoes

Simple Crab Salad Stuffed Tomatoes

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Like just about all seafood, crab is high in protein and rich in healthy oils. Combined with Paleo style mayonnaise and stuffed into a ripe tomato, it makes a hearty low-carb fast food lunch that’s also low in calories. Topped with parsley or sliced green onions, this simple lunch is easy to make and pack in a lunch box. If tomatoes don’t appeal to you, substitute bell peppers or cucumber cups.

41. Ultimate Clean and Lean Lettuce Wrap

Ultimate Clean and Lean Lettuce Wrap

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Lean meats of your choice are wrapped in fresh, vitamin rich lettuce leaves with a bit of hummus and cucumber for a very simple, lean meal that works as a low-carb fast food lunch. Choose sturdy lettuce varieties with large leaves to contain all ingredients without spilling, and experiment with whatever ingredients are in the fridge. Top the fillings with a sprinkle of paprika for a dash of spice and flavor. These are perfect for the lunch box or on an appetizer tray at a party.

42. Paleo Sausage Egg “McMuffin”

Paleo Sausage Egg “McMuffin”

Detailed recipe and credit –

The Egg McMuffin is a fast food icon, but its high fat and carb content aren’t so appealing to anyone on a low-carb diet. This low-carb and paleo friendly version skips the “muffin” part entirely and sandwiches a browned sausage patty between two firmly co0oked eggs. These “McMuffins” are sturdy enough to eat with your hands and virtually carb free. Biscuit cutters keep sausage patties and eggs uniform and perfectly shaped. Putting the egg on the outside of the sandwich is innovative and delicious!

43. BLT Lettuce Wraps

BLT Lettuce Wraps

Detailed recipe and credit –

The BLT is a deli staple – but the signature ingredients of bacon, lettuce and tomato are typically served inside two slices of high carb bread. This version makes the list of low-carb fast food ideas by letting the lettuce wrap the remaining ingredients. Cooked bacon and tomato slices topped with mayonnaise and salt and pepper make a simple, low-carb lunch with all the flavor of the original BLT- you’ll never even miss the bread!

44. Vietnamese Shrimp (Prawn) Noodle Salad

Vietnamese Shrimp (Prawn) Noodle Salad

Detailed recipe and credit –

Matchstick vegetables, bean sprouts and garlic shrimp make a Vietnamese style salad that’s low in carbs even with a few rice noodles. Plump shrimp are fried in garlic and olive oil, than tossed with lettuce, vegetables and sprouts. A slightly sweet, garlic rich dressing spiced with chili and lime adds flavor to this low-carb, low calorie salad rich in heart healthy protein. Make the dressing in large batches so all you have to do is pour it on and go!

45. Buffalo Chicken Lettuce Wraps

Buffalo Chicken Lettuce Wraps

Detailed recipe and credit –

Celery and blue cheese add flavor to this buffalo chicken recipe served in cups of sturdy iceberg lettuce leaves. High fiber celery and celery seed are both added to cooked shredded chicken and tangy wing sauce. Topped with crumbled blue cheese and creamy ranch dressing, these wraps offer a low calorie take on traditional buffalo chicken wings that fit perfectly into a low-carb diet.

46. Gyro Salad

Gyro Salad

Detailed recipe and credit –

Gyros are a Greek style fast food favorite, but the pita bread wrap adds far too many to suit many low-carb diets. But this gyro salad “deconstructs” the traditional gyro, keeping the tangy Greek seasonings and tender lamb without the carbs. Seasoned lamb tops a bed of fresh salad greens instead of a pita wrap, and homemade mayonnaise replaces yogurt for a non-dairy, practically carb-free version of the standard gyro. All these incredible homemade components just can’t be beat!

47. Skinny Omelette

Skinny Omelette

Detailed recipe and credit –

Eggs are packed with protein and key nutrients such as biotin and zeaxanthan, but traditional omelet recipes typically also add calories and carbs. This omelet recipe stays “skinny” with the addition of mixed salad greens, pesto and chives for flavor. Tangy goat cheese (or feta if you’d rather) substitutes for higher fat cheddar and adds calcium, too. The entire dish is quick, gluten and carb free. It will also make your mouth sing with joy as you take each bite!

48. Prosciutto Wrapped Min Frittata Muffins

Prosciutto Wrapped Min Frittata Muffins

Detailed recipe and credit –

Thin sliced prosciutto or Parma sausage makes the “muffin” base for these individual frittatas. Made with plenty of mushrooms and spinach and heart healthy coconut which subs for all the flour and oil in this recipe. Each muffin cup is filled with a slice of prosciutto and topped with the frittata mixture, then baked until golden brown to make a simple, low-carb fast food for lunch. Easy to pick up and pop into your mouth!

49. Sweet and Sour Broccoli Salad

Sweet and Sour Broccoli Salad

Detailed recipe and credit –

Nutrient rich broccoli is packed with antioxidants and phytochemicals that can boost the immune system and ward off diseases including cancer. It takes center stage in this simple salad recipe that combines quick-cooked broccoli with a homemade sweet and sour sauce and heart healthy toasted cashews. Green scallions and black sesame seeds round out this quick, low-carb fast food for lunch ( or dinner…or maybe even breakfast!)

50. Peachy Pork Lettuce Wraps and Cherry Tomatoes

Peachy Pork Lettuce Wraps and Cherry Tomatoes

Detailed recipe and credit –

Ripe peaches add a little sweetness and vitamins to tender roasted pork in this simple lettuce wrap garnished with bright cherry tomatoes. Sturdy iceberg lettuce (romaine would work as well!) leaves are filled with pork slices topped with peach slices and strips of red onions for a low-carb and easy lunchtime meal. Peach jam or even a drizzle of peach juice can substitute for fresh peaches to add that dash of sweet flavor for a low-carb lunch.

Fast Food the Low-carb Way

The staples of low-carb cooking – lean protein, lots of fresh vegetables and healthy oils – can be combined in endless ways to create low-carb foods that mimic the taste and texture of just about any restaurant fare with only a fraction of the carbs and fat of the originals. You don’t need that fast food from take out restaurants anymore! Low-carb fast food cooking challenges traditional ways of preparing meals and eating out. But, with a little planning and some preparation, just about any cook can create healthier and more nutritious restaurant favorites at home.

With imaginative new uses for lettuce, cauliflower and more unusual ingredients like tempeh, carb-conscious cooks around the world are creating low-carb dishes that are just as fast and better for you. These are all meals you will be happy to eat!

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Cloud bread is a great alternative for bread on the ketogenic diet. The term \”cloud\” comes from the fact that its fluffy and quite light tasting, which comes from the egg whites being blended and also folded up right into the remainder of the recipe.

Cloud bread is a much lighter alternative to theKeto Breadas well as works perfectly in any situation. It is seriously a great hamburger bun or perhaps an Oriental bao bun! I have made use of cheese and also ham in the photo over, but you can practically place whatever garnishes on it you such as.

Nutrition Information
Keto Cloud Bread – Reduced Carbohydrate Hamburger Buns
Amount Per Serving
Calories122Calories from Fat 90
% Daily Value *.
Total Fat.10g.15%.
Overall Carbs.1g.0%.
Healthy protein.7g.14%.
* Percent Daily Values are based on a 2000 calorie diet.

cloud bread

Cloud bread is a standard recipe for the ketogenic diet regimen. There are numerous sort of various bread substitutes, but if you’re seeking something light and fluffy like white bread, then these are your go-to dish.

Preferably, on a ketogenic diet plan you would certainly be bordering much more towards mixed vegetables and also whole foods, however occasionally all you want is something simple to require to function or to really feel and also have a sandwich like a regular person once more.

Do Eggs Contain Good or Negative Fats?

One big egg has around 5g of fat. Concerning 3g of that fat originates from healthy monounsaturated and polyunsaturated fats, or MUFAs and PUFAs. Monounsaturated and polyunsaturated fats assist secure your heart by managing cholesterol levels. These fats may also assist reduce your risk of kind 2 diabetes mellitus by aiding to regulate insulin degrees, which maintains your blood sugar.

cloud bread

Exactly How To Make Cloud Bread.

The actions are really simple, yet you need to be fast in order to preserve the cosy texture that makes these cloud bread buns completely light and also scrumptious.

  1. Whip the egg whites and lotion of tartar in a glass dish that is flawlessly completely dry, with area temperature eggs.
  2. Beat the egg yolks, cream cheese as well as (optionally) garlic powder.
  3. Fold the mixture with each other gradually to keep the cosy structure of the eggs.
  4. Utilize a big spoon to make rounded blobs onto your baking tray.

how to make cloud bread

If you’re a great shot, an Egg A Day Keeps The Medical Professional Away …!

You can find out more regarding the ketogenic diet in the article at the bottom of this page. It describes how fats are not the perpetrator they were as soon as constructed out to be. Fats combined with high carbohydrate diet plans, nonetheless, can cause problems as the body loses its capacity to burn fat as soon as there is lots of carb energy available to burn.

I hope you similar to this dish!

Cloud bread is a fantastic alternative to bread on the ketogenic diet. The term \”cloud\” originates from the truth that its rather light as well as fluffy sampling, which originates from the egg whites being combined as well as folded into the remainder of the recipe.
Nourishment Details.
Keto Cloud Bread – Low Carbohydrate Hamburger Buns.
Amount Per Serving
Calories.122.Calories from Fat 90.
% Daily Value *.
Total Fat.10g.15%.
Overall Carbs.1g.0%.
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional Info Is Per Offering.
( 1/ Overall Recipe).
  1. Split the eggs and seperate the whites from the yolks. Put all the whites right into a bowl and whisk with an electric mixer for 1 – 2 mins.
  2. Add the Cream Of Tartar as well as whisk again for one more 1 min. The combination ought to start making soft optimals.
  3. In an additional bowl, add the yolks as well as the lotion cheese and also garlic powder (optional), mixing on high until well integrated. Carefully fold this combination right into the egg whites.
  4. Spoon out the last combination onto a tray lined with baking paper. They do fluff up a little bit in the oven so leave enough area to breathe!
  5. Place in the stove at 180 c (375F) for 15-20 minutes up until somewhat golden brownish on the top. Serve and also appreciate!

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Have you ditched the carbs and sugar in your diet?  If so, don’t worry!  You can still enjoy a delicious Chili Dog with this Low Carb Chili Dog Casserole.

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!(Thank you to Bar-S Foods for partnering with me to bring you this post!)

Low Carb Chili Dog Bake:

Hot dogs (and burgers, of course) really are the ultimate summer cook-out food.  My kids request them for dinner all the time.  (And I’ll admit, the kids are not the only ones in the family who love hot dogs…)

We’ve been cooking out a lot lately.   With Labor Day around the corner and summer officially coming to a close soon after that after that, I figured it was time for me to come up with a way the entire family could enjoy chili dogs again.  (Hubby and I are not eating bread or sugar products right now, so a traditional hot dog in a bun is off the table.)

In the past, I would buy canned chili for our chili dogs, but even the canned bean-less chili’s have quite a few carbs in them, so it’s better to make my own version of a low carb chili.

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!

This Low Carb Hot Dog Chili recipe turned out sooo good, you would never know it was low carb!  I combined the chili with Hot dogs, cheese and onions for the most amazing low carb casserole ever!

After baking the hot dogs with all the chili, cheese and onions, I was definitely in chili dog heaven.  (and yes, there is such a thing!)

How good does Low Carb Chili Dog Casserole look?  You definitely won’t miss the bun.

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!

If you’re gluten-free instead of low carb, this would be awesome with corn chips.  (Just cut the hot dogs into smaller slices and scoop the chili, franks and cheese up with the chips or spoon the chili dog bake right into a snack size bag of chips! Like these walking frito pies.)

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!

Low Carb Chili Dog Casserole: Ditch the carbs with this Keto Chili Dog Casserole!

Want to see the recipe in action?  Check out all the steps in the video below!

If you are just looking for a low carb chili recipe, be sure to check out this No Bean, Beef Chili Recipe here.

Don’t miss any more posts! You can follow along on Feedly, Bloglovin’, your favorite feed reader, or by signing up via email. Just click on one of the icons below:

Other low carb meal options you might enjoy:


Low Carb Chili Dog Casserole

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!

Low Carb Chili Dog Casserole: Ditch the carbs with this Low Carb Chili Dog Bake!  It’s the best hot dog chili ever and bonus: It’s low carb! (8 carbs or less per serving if you use beef franks.)


For the chili:

  • 1 pound ground beef
  • 2 cloves of garlic, minced
  • 1 large bell pepper
  • about 3/4 of a large onion, diced (use more if you like sauteed onion)
  • 2 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp pepper
  • 1 tsp salt  (You could cheat and just use 2 tbs of a chili spice mix in place of the 4 spices above.)
  • 1 tsp Worcestershire
  • 1 tbs of sugar or sugar substitute (12 carbs in a tbs of sugar, fyi)
  • 1/2 tsp celery salt
  • 1 cup of tomato sauce
  • 1 cup water
  • 1 tbs tomato paste

For the casserole:

  • 8 Beef Hot Dogs sliced longways down the middle and cut in half
  • 1 cup shredded cheddar or cheddar blend cheese (or more if you like a lot of cheese)
  • extra diced onions for garnish


  1. Combine the ground beef, 2/3 of the chopped onions, peppers and garlic in large frying pan and saute until ground beef is browned.  Drain fat.
  2. Add spices, Worcestershire, sugar, tomato sauce, tomato paste and water to the pan.  stir to combine and simmer for 30 minutes.
  3. Optional step, but totally makes it just like real hot dog chili: Using a food processor or immersion blender, process the chili until the beef is in very small pieces.
  4. Lay hot dogs flat on the bottom of a 7 x 9 casserole dish.  Cover with chili.  (you should have enough to reserve a bit for those that are eating regular hot dogs and want chili.)  Spread 1 cup of cheese over chili and top with remaining onion.
  5. Bake at 400 F for about 15 to 20 minutes or until hot and bubbly!

Serve and Enjoy!

The kids definitely thought these were the best chili dogs ever!

Don’t miss any more posts! You can follow along on Feedly, Bloglovin’, your favorite feed reader, or by signing up via email. Just click on one of the icons below:

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Aiming to eat more veggies? This Cheesy Garlic Parmesan Spinach Spaghetti Squash recipe packs an entire package of spinach swirled with an easy cheesy cream sauce.

Cheesy Garlic Parmesan Spinach Spaghetti Squash

I’m a really big fan of using an entire package of fresh spinach in a single recipe.

Whether it’s on a tasty flatbread pizza, stuffed into peppers, tossed into a healthy salad, or swirled into an easy cheesy dip, I feel an epic sense of accomplishment if I can fit the entire package into my face somehow.

Not that spinach ever really goes to waste here, but there’s much less margin for error if you use every little bit of that box-o-spinach.

No stray leaves to accidentally forget about, no 1/4 empty box taking up precious fridge space, and no baggies of spinach growing legs next to that partially chopped onion you also forgot about… haha not that I would know from experience or anything.

Ok fine, I’ve totally been there! We all have, right?

Besides, if you use the whole package you not only make Popeye proud, but I’m sure your parents can somehow sense that you’re eating a whole boatload of veggies and are super duper happy about it.

Do it for the parents! Eat all the spinach!

We can start with this easy cheesy stuffed spaghetti squash. YUM!

Cheesy Garlic Parmesan Spinach Spaghetti Squash

Cheesy Garlic Parmesan Spinach Spaghetti Squash

Mouthful of a title. Mouthful of deliciousness!

Okay that was excessively cheesy, even for me! My apologies.

Please forgive me and make this easy cheesy stuffed squash the second you step foot in the kitchen. Pretty please? With Parmesan on top!

Cheesy Garlic Parmesan Spinach Stuffed Spaghetti Squash

4.9 from 98 votes


Cheesy Garlic Parmesan Spinach Spaghetti Squash

This crazy delicious garlic parmesan spaghetti squash is one of the most popular recipes on Peas and Crayons — and for good reason too! 

Course Main Dish, Side Dish
Cuisine American
Keyword Garlic Parmesan Spinach Spaghetti Squash
Prep Time10minutes
Cook Time1hour
Total Time1hour10minutes
AuthorJenn Laughlin – Peas and Crayons
  • 1medium spaghetti squash(approx. 2-3lbs)
  • 2.5TBSPminced garlic
  • 1tspavocado oilor olive oil
  • 5ozfresh spinachchopped
  • 1/2cupheavy cream
  • 1TBSPcream cheese(optional but delicious!)
  • 1/2cupfreshly grated parmesan cheeseplus extra for topping
  • salt and pepperto taste
  • grated or sliced mozzarella for toppingto taste
  1. Pre-heat oven to 400 degrees F.

  2. Slice your spaghetti squash in half lengthwise and scoop out the seeds.

  3. For easy cutting, feel free to stick your squash in the microwave to soften it up just a tad. Pierce it a few times with a knife (to help vent so it doesn’t burst) and cook for for 3-5 minutes. The knife slides through way easier this way! Smaller squash will need about 3 minutes while larger ones will be good to go at 4-5 min.

  4. Next grab a lipped baking sheet or a rimmed baking dish.

  5. Rub the cut side of the squash with a teeny bit of olive oil and place on your baking dish/sheet and roast face-down for about 40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and larger squash will need to roast a bit longer to tenderize. Once ready, the once rock-hard exterior of the squash will be visibly softened with a tender interior.

  6. The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner.

  7. While the squash roasts, start on the sauce.

  8. In a medium pot or skillet, bring a drizzle of olive oil to medium-high heat and sauté garlic until fragrant.

  9. Next add the spinach and stir until wilted. Add your cream, cream cheese (totally optional but totally tasty) and parmesan cheese and stir well.

  10. Season with salt and pepper to taste and remove from heat.

  11. Once squash is done roasting, allow to cool until easily handled or pop on an oven mit and use a fork to separate and fluff the strands of spaghetti squash.

  12. Pour your sauce over each squash boat, stir to mix, and top with a little mozzarella cheese and additional parm cheese, if desired.

  13. Bake at 350 degrees F for around 20 minutes or until hot and bubbly.

  14. For a golden cheesy topping, flip your oven to broil on high for just a minute or two until lightly browned. Dive in while it’s HOT!

T-REX CHEFS: Feel free to add chicken if you’d like! Stir it in with the sauce and veggie noodles or serve it up on the side. Grilled, roasted, baked, poached, rotisserie… anything goes! Shrimp is also a tasty addition to the squash.

Recipe yields 4 servings (so about 1/4 a spaghetti squash per person) as a side dish or it can be split into 2 portions (half a squash per person) as more of a main course, especially if you’re adding extra protein and/or veggies!

Nutrition facts below are an estimate provided by an online nutrition calculator, estimate calculated before mozzarella topping <– add as much or as little as you’d like!

Nutrition Facts

Cheesy Garlic Parmesan Spinach Spaghetti Squash

Amount Per Serving

Calories 274

% Daily Value*

Protein 8g16%

* Percent Daily Values are based on a 2000 calorie diet.

If you give this Cheesy Garlic Parmesan Spinach Spaghetti Squash a try, let us know! Leave a comment, share it on social media, and even take a picture and tag it #peasandcrayons on Instagram – I can’t wait to see your creations!

Fresh Box of Spinach for Cheesy Garlic Parmesan Spinach Spaghetti Squash

Short on time? Roast it in advance! When I’m making them ahead of time I under-bake the squash by about 5-10 minutes and then finish them off with the easy cheesy filling when we’re ready to eat!

so . . . how was it?!

This easy cheesy spaghetti squash was deliciously dreamy! The creamy parmesan sauce basically turned the tender spaghetti squash strands into the most luscious Alfredo. Throw in some savory sautéed garlic and spinach and we have some serious magic going on here.

“I’m in love! I’m in love, and I don’t care who knows it!”

I’m perpetually looking for ways to get my oh-so-skeptical husband excited about having spaghetti squash for dinner and this recipe totally did the trick!

The first time I tested this Cheesy Garlic Parmesan Spinach Spaghetti Squash I made it around lunchtime and told him he could have *just one bite* of my precious lunch. Next thing I know he’s leaning over, mouth open, begging for another bite. And another. And another…


More Tasty Stuffed Spaghetti Squash Recipes

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This One Frying Pan Sour Lotion Hen Enchilada Skillet gives you all the flavor as well as deliciousness of hand-rolled sour cream poultry enchiladas without all the work! It’s tacky, creamy, zesty and also your household is mosting likely to like it!One Pan Sour Cream Chicken Enchilada Skillet

Alright, people right here’s the deal. I enjoy sour cream poultry enchiladas with a huge pink puffy heart, yet I hardly ever make them. By the time dinnertime raises its hideous head, the last point I wish to do is try to roll up enchiladas (like these tasty environment-friendly chile and cheese ones) while my kid enacts Godzilla in my kitchen.

Seriously,this youngster.

Is it a child thing? My girls were not climbers and also right into every little thing like he is. It’s about all I can do on a daily basis to keep him from eliminating himself, let alone make some dang enchiladas.

We make skillet poultry enchiladas. They have all the flavor of your regular enchiladas however take 300% less work! Are you sold yet?

How to Make Sour Cream Poultry Enchilada Frying Pan

Action 1.) Make the Sour Cream Enchilada Sauce

The Sour Cream Enchilada Sauce is what makes this recipe, and it’s basically a thickened poultry broth, experienced up and also studded with black olives and also eco-friendly chiles.

Step 2.) Cook and Shred the Poultry

As soon as the sour lotion enchilada sauce is made, you’re mosting likely to cook the hen right in it! Place your poultry busts right into the sauce to cook at a reduced simmer for about 15 minutes. Once the poultry is prepared, you’ll take it out of the sauce, shred it up, mix some sour cream right into the sauce and placed the poultry back in.

Chicken being poured into sour cream enchilada sauce

Action 3.) Add Tortillas

Enchiladas would not be enchiladas without tortillas? You’ll reduce some corn tortillas into bite-sized squares and also include them right into the sour lotion sauce and also poultry.

Cut tortillas for sour cream enchiladas skillet

Provide it a mix.

Stirring the tortillas into the sour cream enchilada sauce

Step 4.) Include The Cheese!

Top the whole skillet with cheese, cover as well as cook for one more 5-8 minutes up until bubbly. You’ll have something that looks something like this once it’s done. Not also worn-out?

Chicken Enchilada Skillet with Sour Cream Sauce in Non-Stick Pan

Seriously, if you’re a chicken enchilada follower like I am, this One Frying Pan Sour Lotion Chicken Enchilada Frying pan is your new friend.

Food Preparation Tips for Sour Lotion Chicken Enchilada Skillet

I have actually had a few people comment that this recipe doesn’t have sufficient flavor or kick to it. The dish as composed will give you a sauce that is velvety, just lightly seasoned and also lets the taste of the chicken, cheese, and tortillas come through– like the sour cream chicken enchiladas that I matured consuming!.

This mild sour cream sauce is indicated to be just that– moderate! If you are looking for a much more tangy and also hot sauce, like red enchilada sauce, you can replace 2 mugs canned red enchilada sauce for the chicken brew, flour, as well as butter.

You can still stir in the sour cream to make a luscious sauce if you ‘d like. You can even make your own.Homemade Enchilada Sauce,.or just make one of these remarkable recipes–.Easy Beef Enchilada Frying Pan.or.Chicken Black Bean Enchilada Skillet.

Can I Freeze This Sour Cream Hen Enchilada Frying Pan?

Yes, much like its full-blown enchilada cousin, this skillet freezes and also reheats well.

Tools Utilized for This Sour Lotion Poultry Enchilada Dish.

  • Much better Than Boullion.: I use a lot of chicken/beef/vegetable broth in my recipes because it adds such nice flavor, but I don’t love keeping cans or cartons of it in my pantry. For this reason (and more) I use this broth base anytime I call for broth in my recipes. It only takes one teaspoon of the base to make 1 cup of flavorful broth and can be stored for quite a while in the refrigerator.
  • Anolon Nouvelle Copper Non-Stick Skillet.: These non-stick pans are metal utensil safe and last a long time. I’ve been using Anolon’s pans exclusively for the past five years and am still in love with them!
One Pan Sour Cream Chicken Enchilada Skillet



One Frying Pan Sour Cream Poultry Enchilada Frying Pan.

Cheesy, creamy, vibrant therefore a lot easier than investing your day rolling enchiladas up, this sour lotion enchilada frying pan become your new favorite weeknight meal!

Main Course
Preparation Time.5.minutes.
Cook Time.30.minutes.
Complete Time.35.mins.


  • 3.tbsps.butter.
  • 3.tablespoons.all function flour.
  • 2.cups.chicken brew.
  • 1/ salt.
  • 1/8.tsp.chipotle chili powder.optional.
  • 1/4.tsp.oregano.
  • 4.ounces.chopped eco-friendly chiles.
  • 4.ounces.cut black olives.
  • 3.whole.boneless skinless poultry breast halves.
  • 1.mug.sour cream.
  • 12.whole.corn tortillas.reduced right into bite-sized items.
  • 2.mugs.colby-jack cheese.grated.


  1. In a large skillet, heat butter over medium heat until thawed. Mix in flour, cook for 1 minute and also blend in poultry brew. Continue mixing till smooth as well as enlarged– concerning 2-3 minutes.
  2. Mix chipotle chili powder, salt, oregano, eco-friendly chiles as well as black olives into the sauce and also area poultry busts into pan. Offer a simmer, decrease warm to low, cover and also cook about 15 minutes or until poultry is prepared via.
  3. Eliminate poultry from frying pan, leaving the warm on low, as well as place hen on a plate to shred into bite-sized items.
  4. Stir sour lotion right into the sauce as well as return poultry to the pan in addition to the tortillas. Mix up until incorporated and top with grated cheese. Cover frying pan and chef for 5-8 mins up until sparkling as well as the cheese is thawed.
Nutrition Information.
One Pan Sour Lotion Poultry Enchilada Frying Pan.
Amount Per Serving (1 serving)
Calories.351.Calories from Fat 270.
% Daily Worth *.
Overall Fat.30g.46%.
Saturated Fat 17g.85%.
Complete Carbohydrates.8g.3%.
Dietary Fiber 1g.4%.
Sugars 1g.
Vitamin A.19.2%.
Vitamin C.14.9%.
* Percent Daily Values are based upon a 2000 calorie diet.

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Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference.
Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section.

Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for.

Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto:

examples of low-carb, ketogenic food

All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups:

  • Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
  • Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing.
  • Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items.
  • Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
  • Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
  • Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.

If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’re not much of the planning type and would rather follow along to get meal ideas, take a look at our Keto Academy Program >

Fats and Oils

Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind. They can be combined in many different ways to add to your meals – sauces, dressings, or just simply topping off a piece of meat with butter.

Fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats. There are a few different types of fat that are involved in a ketogenic diet. Different foods usually have various combinations of fats, but the unhealthy fats are easy to avoid. Here’s a brief overview:

  • Saturated Fats. Eat these. Some examples of these are butter, ghee, coconut oil, and lard.
  • Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.
  • Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.
  • Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.

Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet.

You also want to have a balance between your omega 3’s and omega 6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega-3’s. If you don’t like fish, or just prefer not to eat it, we suggest taking a small fish oil supplement. You can also take krill oil for omega 3’s if you are allergic.

Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.

Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >

Some ketogenic diet foods that are ideal for fats and oils (organic and grass-fed sources are preferred):

  • Fatty Fish
  • Animal Fat (non-hydrogenated)
  • Lard
  • Tallow
  • Avocados
  • Egg Yolks
  • Macadamia/Brazil Nuts
  • Butter/Ghee
  • Mayonnaise
  • Coconut Butter
  • Cocoa Butter
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Macadamia Oil
  • MCT Oil

examples of how to consume fats and oils

If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available.

If you tend to fry things up, try to go after non-hydrogenated lards, beef tallow, ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means you get more of the essential fatty acids.


Below, you’ll find a visual list of proteins that are commonly consumed on a ketogenic diet. Note that the higher the amount of protein, the less you will want to consume.

Your best bet when it comes to protein is choosing pasture-raised and grass-fed. This will minimize your bacteria and steroid hormone intake. Try to choose the darker meat where possible with poultry, as it is much fattier than white meat. Eating fatty fish is a great way to get omega 3’s in as well.

When it comes to red meat, there’s not too much to avoid. Cured meats and sausages can sometimes have added sugars and added processed ingredients. If you eat steak, try to choose fattier cuts like ribeye. If you like hamburger meat (ground beef), try to choose fattier ratios like 85/15 or 80/20 in some cases.

One thing you do need to be careful of when dealing with meat is your protein intake. Too much protein on a ketogenic diet can lead to lower levels of ketone production and increased production of glucose. You want to aim for nutritional ketosis, so you must not over-consume on protein.

Try to balance out the protein in your meals with fattier side dishes and sauces. If you choose to eat lean beef, you have to be especially careful with the portioning of protein. Jerky and other beef snacks can add up in protein very fast, so make sure to pair it with something fatty – like cheese!

Note: If you don’t eat pork or beef, you can always substitute lamb in its place since it is very fatty. Replace cuts of meat like bacon with similar, leaner items. Add extra fat if needed.

keep protein moderate on keto

Some examples of how to get your protein in on a ketogenic diet are below:

  • Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
  • Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
  • Whole Eggs. Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.
  • Beef. Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.
  • Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.
  • Poultry. Chicken, duck, quail, pheasant and other wild game.
  • Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.
  • Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
  • Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates.
  • Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over-consumption.

Here’s a nutritional list of some of the most commonly consumed proteins on keto and their respective nutritional profile. Keep in mind that you still need to balance your protein intake with fat.

Keto Protein Source Calories Fats (g) Net Carbs (g) Protein (g)
Ground beef (4 oz., 80/20) 280 23 0 20
Ribeye steak (4 oz.) 330 25 0 27
Bacon (4 oz.) 519 51 0 13
Pork chop (4 oz.) 286 18 0 30
Chicken thigh (4 oz.) 250 20 0 17
Chicken breast (4 oz.) 125 1 0 26
Salmon (4 oz.) 236 15 0 23
Ground lamb (4 oz.) 319 27 0 19
Liver (4 oz.) 135 5 0 19
Egg (1 large) 70 5 0.5 6
Almond butter (2 tbsp.) 180 16 4 6

Remember that protein is always to be consumed in moderation. If you need help knowing how much protein to eat, we recommend visiting the Keto Calculator >

Vegetables and Fruit

Below, you’ll find a visual list of fruit and veggies that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.

Vegetables are a paramount part of a healthy keto diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out.

The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best thing to include in anything you can.

Try to go after cruciferous vegetables that are grown above ground, leafy, and green. If you can opt for organic as there are fewer pesticide residues, but if you can’t then don’t worry. Studies show that organic and non-organic vegetables still have the same nutritional qualities. Both frozen and fresh vegetables are good to eat.

Note: Vegetables that grow below ground can still be consumed in moderation – you just have to be careful about the number of carbs that they have. Usually, underground vegetables can be used for flavor (like half an onion for an entire pot of soup) and easily moderated.

In general, there’s no fitting rule that works perfectly. Try to choose your vegetables with carbohydrates in mind and portion them based on their carb counts.

low-carb vegetable guide

Be careful and monitor the vegetables (and their respective carb counts) you add to any of your meals. Especially try to limit your intake of:

  • Higher carb vegetables. This includes onion, parsnip, garlic, mushrooms, and squash.
  • Nightshades. This includes tomato, eggplant, and peppers.
  • Berries. This includes raspberries, blackberries, and blueberries.
  • Citrus. This includes lemon, lime, and orange juice (or zest) in water and in recipes.
  • Completely avoid starchy vegetables and large fruits like potatoes and bananas.

Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.

Keto Veggie/Fruit Source Calories Fats (g) Net Carbs (g) Protein (g)
Cabbage (6 oz.) 43 0 6 2
Cauliflower (6 oz.) 40 0 6 5
Broccoli (6 oz.) 58 1 7 5
Spinach (6 oz.) 24 0 1 3
Romaine Lettuce (6 oz.) 29 1 2 2
Green Bell Pepper (6 oz.) 33 0 5 1
Baby Bella Mushrooms (6 oz.) 40 0 4 6
Green Beans (6 oz.) 26 0 4 2
Yellow Onion (6 oz.) 68 0 12 2
Blackberries (6 oz.) 73 1 8 2
Raspberries (6 oz.) 88 1 8 2

You may notice that fruits and vegetables that grow underground tend to have higher carb counts, so they must be monitored and limited. To see a full list of low carb vegetables, take a look at the best low-carb vegetables list >

Dairy Products

Below, you’ll find a visual list of dairy that is commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.

Dairy is commonly consumed in tandem with meals on keto. Try to keep your dairy consumption to a moderate level. Most of your meals should be coming from protein, vegetables, and added fats/cooking oils.

Raw and organic dairy products are preferred here, if available. Highly processed dairy normally has 2-5x the number of carbohydrates as raw/organic dairy so it does add up over time. Make sure to choose full fat products over fat-free or low-fat as they will have significantly more carbs and less “filling” effects.

If you have lactose sensitivities, stick with very hard and long-aged dairy products as they contain much less lactose. Some examples of dairy you can eat on keto are:

  • Greek yogurt
  • Heavy whipping cream
  • Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.
  • Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc.
  • Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.
  • Mayonnaise and mayo alternatives that include dairy.

Dairy is a great way to add extra fats into meals by creating sauces or fatty side dishes like creamed spinach, but always remember that it does have protein in it as well. You should always take this into account when pairing dairy with protein-heavy dishes.

dairy products on ketogenic diet

Below you’ll find a nutritional list of the most commonly consumed dairy items on keto. By far the most common dairy items used are heavy cream (for tea/coffee) and cheese (for added fats in meals). Note that the nutrition values in the table are based on 1 oz. servings while the visual guide is based on 100g servings (~1/2 cup).

Keto Dairy Source Calories Fats (g) Net Carbs (g) Protein (g)
Heavy cream (1 oz.) 100 12 0 0
Greek yogurt (1 oz.) 28 1 1 3
Mayonnaise (1 oz.) 180 20 0 0
Half n’ half (1 oz.) 40 4 1 1
Cottage cheese (1 oz.) 25 1 1 4
Cream Cheese (1 oz.) 94 9 1 2
Mascarpone (1 oz.) 120 13 0 2
Mozzarella (1 oz.) 70 5 1 5
Brie (1 oz.) 95 8 0 6
Aged Cheddar (1 oz.) 110 9 0 7
Parmesan (1 oz.) 110 7 1 10

Some people experience slower weight loss when over-consuming cheese. If you notice that you have hit a plateau or slowed down in weight loss, you may want to consider reducing the amount of dairy you eat.

Nuts and Seeds

Below, you’ll find a visual list of nuts that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.

Nuts and seeds are best when they are roasted to remove any anti-nutrients. Try to avoid peanuts if possible, as they are legumes which are not highly permitted in the ketogenic diet food list.

Typically raw nuts can be used to add flavorings or texture to meals. Some people choose to consume them as snacks – which can be rewarding but may work against weight loss goals. Snacking, in general, will raise insulin levels and lead to slower weight loss in the long term.

Nuts can be a great source of fats, but you always have to remember that they do have carbohydrate counts that can add up quickly. It’s also particularly important to note that they do contain protein as well. Nut flours especially can add up in protein rather fast – so be wary of the amount you use.

Nuts can also be high in omega 6 fatty acids, so it’s good to be careful with the amount you consume. For typical eating, you want to stick with fattier and lower carbohydrate nuts.

visual guide to low-carb nuts

Next time you’re thinking about opening a new bag of nuts to eat, consider what’s better for you on keto from the following:

  • Fatty, low carbohydrate nuts. Macadamia nuts, brazil nuts, and pecans can be consumed with meals to supplement fat.
  • Fatty, moderate carbohydrate nuts. Walnuts, almonds, hazelnuts, peanuts, and pine nuts can be used in moderation to supplement for texture or flavor.
  • Higher carbohydrate nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates (2 handfuls of cashews is almost a full day’s allowance of carbs).

Note: If you have a nut allergy, a common substitution for almond flour is sunflower seed flour. Just keep in mind that this has higher levels of omega 6 fatty acids.

Below you’ll see a nutritional list of some examples of the most commonly consumed nuts on keto. Remember that snacking will slow down weight loss:

Keto Nut Source Calories Fats (g) Net Carbs (g) Protein (g)
Macadamia Nuts (2 oz.) 407 43 3 4
Brazil Nuts (2 oz.) 373 37 3 8
Pecans (2 oz.) 392 41 3 5
Almonds (2 oz.) 328 28 5 12
Hazelnuts (2 oz.) 356 36 3 9

Below, you’ll find a visual list of nut and seed flours that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.

Nut and seed flours are great to substitute for regular flour. Commonly consumed on keto, seeds and nuts are frequently seen in baked recipes and dessert recipes. We often see the use of nuts (in almond flour) and seeds (in flaxseed meal) but should be eaten in moderation.

You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.

Remember that different flours act in different ways as well. For example, you would only need about half the amount of coconut flour as you would almond flour. Coconut flour is much more absorptive and generally, requires more liquid.

Besides baking, you can also use these flours as a breading when frying foods or even as a pizza base!

best and worst alternative flours

When you get creative enough, there’s always a way to make a low-carb version of an old favorite. If you need some ideas, check out our keto cheat sheet >

You can see a nutritional list of some examples of commonly consumed keto nut/seed items below:

Keto Nut/Seed Baking Source Calories Fats (g) Net Carbs (g) Protein (g)
Almond Flour (2 oz.) 324 28 6 12
Coconut Flour (2 oz.) 120 4 6 4
Chia Seed Meal (2 oz.) 265 17 3 8
Flaxseed Meal (2 oz.) 224 18 1 8
Unsweetened Coconut (2 oz.) 445 40 8 4

Water and Beverages

Below, you’ll find a visual list of beverages that are commonly consumed on a ketogenic diet. Note that the more restricted they are, the less you will want to consume.

The ketogenic diet has a natural diuretic effect, so dehydration is common for most people starting out. If you’re prone to urinary tract infections or bladder pain, you have to be especially prepared.

The eight glasses of water we’re recommended to drink? Drink those, and then some more. Considering we’re made up of about two-thirds water, hydration plays a substantial role in our everyday life. We recommend that you try to drink as close to a gallon of water a day as possible.

Many people choose ketoproof coffee or tea in the morning to ramp up energy with added fats. While it is a great thing, it’s also important to consume flavored beverages in moderation. This is amplified when it comes to caffeine as too much will lead to weight loss stalls; try to limit yourself to a maximum of 2 cups of caffeinated beverages a day.

Note: Many people experience the Keto Flu when transitioning to keto due to dehydration and lack of electrolytes. Make sure that you replenish your electrolytes and drink plenty of fluids. An easy way to do this is by drinking bone broth or sports drinks sweetened with sucralose or stevia.

what beverages are allowed on keto

Some examples of commonly consumed beverages on keto are below:

  • Water. This will be your staple, go-to source for hydration. You can drink still or sparkling water.
  • Broth. Loaded with vitamins and nutrients. More importantly, it will kickstart your energy by replenishing your electrolytes.
  • Coffee. Improves mental focus and has some added weight loss benefits.
  • Tea. Has the same effects as coffee, but many don’t enjoy tea. Try to stick with black or green.
  • Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to replace your favorite dairy beverage.
  • Diet soda. Try to severely reduce or completely stop drinking this. It can lead to sugar cravings and sometimes insulin spikes in the long run.
  • Flavoring. The small packets that are flavored with sucralose or stevia are fine. You can alternatively add a squeeze of lemon, lime, or orange to your water bottle.
  • Alcohol. Choose hard liquor. More beer and wine will be too high carb to consume. Frequent consumption of alcohol will slow weight loss down. Read more here >

Many people enjoy keeping themselves accountable by creating challenges for themselves. We use a 32 oz. water bottle and put four hair ties around it. Each time we finish a bottle, we take away a hair tie. Keep drinking until there’s no more!

Spices and Cooking

Below, you’ll find a visual idea of spices that are commonly consumed on a ketogenic diet. Even small ingredients can add up in carbs; make sure to monitor spices and condiments that you add to your meals.

Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.

Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.

Below you’ll find some common herbs and spices that people use on a ketogenic diet. Always remember that spices do have carbs in them, so you should make sure to adjust your nutrition based on this.

  • Cayenne Pepper
  • Chili Powder
  • Cinnamon
  • Cumin
  • Oregano
  • Basil
  • Cilantro
  • Parsley
  • Rosemary
  • Thyme

Both salt and pepper can be used for seasoning without worrying about the nutritional information.

Typically speaking, the number of carbs in spices is minimal, so you don’t have to drive yourself crazy with measuring and recording. When using a lot of spices in a recipe, carbs can add up quickly.

examples of using spices

If you want to see some examples of recipes where we use spices, feel free to look at our ever-growing library of keto recipes >

Condiments and Sauces

Below, you’ll find a visual idea of condiments that are commonly consumed on a ketogenic diet. Sometimes there is a lot of added sugar in just a teaspoon of sauce; double check nutrition labels to make sure it fits into your macros.

Sauces, gravies, and condiments, on the whole, have a lot of a gray area on keto. Generally, if you want to be strict, you should avoid all pre-made sauces and condiments unless listed below. They can have added sugars or use sweeteners that aren’t friendly on the ketogenic diet.

If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.

Although great in health and theory, you may be like many others and not have the schedule to be able to make everything from scratch. Although it varies from brand to brand (make sure to read the ingredients), standard pre-made condiments for keto include:

  • Ketchup (choose low, or no sugar added)
  • Mustard
  • Hot Sauce
  • Mayonnaise (choose cage-free and avocado oil where possible)
  • Sauerkraut (choose low, or no sugar added)
  • Relish (choose low, or no sugar added)
  • Horseradish
  • Worcestershire Sauce
  • Salad Dressings (choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes)
  • Flavored Syrups (choose acceptable sweeteners)

Try to err on the side of caution when it comes to keto condiments that are pre-made. Make your sauces and gravies using thickeners, and try to make your own condiments where applicable. Always double check the nutrition and ingredient list on your food to make sure that it fits in with your dietary requirements.

examples of using condiments

If you need some more ideas on how to use sauces and condiments in recipes, consider reading our keto cheat sheet >


Below, you’ll find a visual list of sweeteners that are commonly consumed on a ketogenic diet. Note that the less accepted they are, the less you will want to consume.

Staying away from anything sweet tasting is the best bet – it will help curb your cravings to a minimal level, which essentially promotes success on the ketogenic diet. If you have to have something sweet, though, there are some options available to choose from.

When searching for sweeteners, try to go after liquid versions as they don’t have added binders (such as maltodextrin and dextrose). These are commonly found in blends like Splenda and can add up in carbs very, very quickly. For keto, you want to try to stick with lower glycemic index sweeteners.

Please note that this is just a small list of sweeteners that people use on keto. There’s tons of different brands and blends out there – we frequently use a mixture of stevia and erythritol in our dessert recipes. You may find something that suits your tastes better, though, just make sure that it is on the acceptable sweetener list.

Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.

best and worst sweeteners for ketogenic diet

When a sweetener has a low glycemic impact (or a low glycemic index), it has little effect on blood sugar. The higher the glycemic index is, the higher your blood sugar will spike during consumption. Here’s our recommended list of 0 GI sweeteners:

  • Stevia. One of the most common sugar substitutions used on the market today. Incredibly sweet with no glycemic impact. The liquid form is preferred.
  • Sucralose. A very easy, but very sweet substitution to sugar that has a lot of misinformation around it. Many people confuse this with Splenda, but sucralose is the pure sweetener. Liquid versions are preferred.
  • Erythritol. This is a great sugar substitution that has 0 glycemic impact. It’s special because it passes through our bodies undigested, and is excreted without absorbing the carbs.
  • Monk fruit. This is a less common sweetener and usually used in combination with others. While somewhat rare, if you can find it, it makes a great balanced sweetener.
  • Various blends. There are numerous brands on the market that combine these sweeteners in their ratios. Be careful and read the ingredients.

For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.

If you want a more detailed list of the best and worst sweeteners to use on keto, click here >

Cravings and Sugar Addiction

controlling sugar addictions

Most of the cravings that we get are caused by sugar. Sugar, at the end of the day, is an industry that’s run on addiction. There have been numerous studies showing that sugar stimulates the reward centers of the brain.

When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.

When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean house before you start so that you don’t have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.

Besides sugar, sometimes our bodies crave food because of lack of nutrients. The craving usually goes away if you fulfill your nutrient intake in a different way. Below you’ll see a few ways to get rid of pesky cravings that hit.

get rid of cravings by eating nutrients

Hidden Carbs and Nutrition Labels

Going on a ketogenic diet can be very difficult in the very beginning. Knowing what to eat and what not to eat takes some time to get used to, so if you make some mistakes in the beginning don’t be too hard on yourself. It’s better to make a mistake and learn from it than to make a mistake and not realize it was in error.

There’s always going to be foods that are bad for us when it comes to eating. Some foods are particularly sneaky at hiding carbohydrates from us. Here’s a small list of common items that sometimes have hidden carbs:

  • Low-carb products. There’s a lot of choices when it comes to bars, snacks, and foods. It’s better to stay away from these, but if you have no choice make sure to read the label. Many use high glycemic index sweeteners in their products.
  • Spices. As mentioned above, spices do have carbs – but certain ones have more carbs than others. These include onion powder, cinnamon, garlic powder, allspice, and ginger. Always read labels and make sure no added sugar are in your spice blends.
  • Fruit and berries. Most fruits are not allowed to be consumed due to the high sugar content. Many people still eat berries, but you have to control your portioning with these. Be careful blueberries and cranberries as they add up in carbohydrates fast.
  • Tomato-based products. Lots of people use tomato sauces and canned diced tomatoes. Make sure to read the nutrition labels – food companies are infamous for messing with serving sizes to make their foods seem “healthier.” Make sure that there are no added sugars.
  • Condiments. It’s almost tradition to add sauce to a meal – but be careful about your favorites. Sometimes condiments and sauces can show minuscule serving sizes which skew the actual carbs that are inside. Make sure you read the nutrition and ingredient lists well.
  • Peppers and chiles. Be very careful when you use small peppers as sometimes they can be incredibly sweet inside. There can sometimes be 3-4g carbs in a tiny chili pepper. When using bell peppers, try to opt for green as red/yellow bell peppers will have slightly more carbs.
  • Diet soda. You can drink diet soda, but it’s recommended to cut it out completely. Some people report being knocked out of ketosis after a large consumption of artificial sweeteners. Studies also show a link between sugar cravings and artificial sweeteners – cutting the soda out will help curb your cravings.
  • Chocolate. You can eat chocolate on keto, but you have to be very cautious with the serving sizes. You want to stick to very dark chocolate (90% or higher), as this will have much fewer carbs.
  • Medicine. Cold medications, cough syrups, and flu remedies often contain lots of sugar. Some of the generic over the counter cough medicines contain 20g of carbs per serving, so be very careful when sick. There are usually sugar-free or diabetic alternatives.

There are so many food items out there that contain hidden sugars and carbs. Always be careful about what you’re purchasing and try to make as much from scratch as you can from home.

Foods to Avoid

what foods to avoid on keto

By now, you should have a pretty good idea of what to eat on a ketogenic diet. Make sure that you read and re-read through the list of acceptable foods to build a mental image around what type of meals you will want to eat.

If you’re still unsure about any products or food items that might not be keto friendly, don’t worry too much. Below, you’ll find a list of things that you should always be on the look out for.

  • Sugar. It’s typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Anything that’s processed and sweet you can think of most likely contains sugar. Avoid sugar at all costs.
  • Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.
  • Starch. Avoid vegetables (like potatoes and yams) and other things like oats, muesli, etc. Some root vegetables are okay in moderation – be sure to read the section on vegetables.
  • Trans Fats. Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).
  • Fruit. Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar. Some berries can be consumed in moderation – be sure to read the section on fruits.
  • Low-fat foods. These tend to be much higher in carbs and sugar than full-fat versions. Make sure you read the package to make sure a mistake isn’t made.

In general, the more “real” the food, the better it is for you. While some processed foods are acceptable, many are not. Make sure that you read through the ingredients and nutrition information to make sure that it can fit within your diet.

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