A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people, have experienced already.
The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective.
Counting carbs can be helpful at first. But if you stick to our recommended foods and recipes you can stay keto even without counting.
1/4 cup Unsweetened Cocoa Powder
2 tbsp Coconut Flour
3 large eggs (room temperature)
12 tbsp Butter
1/2 tsp vanilla extract
2 oz Unsweetened Bakers Chocolate
Preheat oven to 325 degrees
Combine cocoa powder, coconut flour, and salt, and set aside
Add eggs, vanilla and mix with a hand mixer. Mix until the volume of the mixture has tripled in size. This should take about 3-5 minutes on high.
In a 3rd bowl, melt together butter and bakers chocolate. This can be done using a double boiler method, or by repeatedly microwaving for the 20s and mixing. If using the microwave be careful not to burn the chocolate.
Add egg mixture to the butter/chocolate mixture in 3 parts, folding in each time.
Once the wet ingredients are all combined, begin adding the dry ingredients. Add 1/3 of the dry mixture and fold into the wet. Repeat this process 3 times until all of the dry mixtures is used and a homogeneous brownie batter is formed.
Pour into a greased 8×4 loaf pan.
10 oz Canned Chicken
1 oz grated parmesan cheese
1 large Egg
Thoroughly drain the canned chicken, getting as much moisture out as possible.
Spread chicken on a baking sheet lined with a silicon mat. Bake at 350 for 10 minutes to dry out the chicken.
Once the chicken is done baking for 10 minutes remove and place in a mixing bowl. Increase the heat of the oven to 500 degrees.
Add cheese and egg to the bowl with chicken and mix.
Pour mixture onto baking sheet lined with a silicon mat and spread thin. Placing parchment paper on top and using a rolling pin makes this easier.
Optional: With a spatula press the edges of the crust in to form a ridge for the crust. This is beneficial if you’re using topping that may slide off(i.e. eggs).
Bake the crust for 8-10 minutes at 500 degrees.
Remove crust from oven. Add desired toppings and bake for another 6-10 minutes at 500 degrees. Toppings will dictate the final cook time.
1 lb chicken breast
1 cup Heavy Whipping Cream
2 tbsp Butter
1.5 tbsp tomato paste
2 cloves garlic
1/4 medium Onion
1.5 tsp turmeric powder
1 tsp ground ginger
1 tsp Pink Salt
3/4 tsp chili powder
1/2 tsp ground cinnamon
Cut the chicken up into bite-sized chunks and generously coat them in the turmeric, ginger, salt, chili powder, and cinnamon. Set aside in a bowl.
Heat a skillet to medium heat and add the butter. As the butter melts dice the onion and garlic and add it to the pan. Cook for 2-3 minutes until the onions are translucent and fragrant.
Increase the pan heat to medium-high and add the chicken. Cook it almost entirely through – the outside should be white and this will take about 3-5 minutes.
Once the chicken looks almost fully cooked add in the heavy whipping cream and tomato paste. Using a spatula mix in the tomato paste so it runs smooth through the heavy whipping cream. It should be an orange color at this point. Turn the heat to medium-low and cover with a lid for 5-7 minutes.
Remove lid and combine. The chicken is fully cooked and you should be able to eat it. However, if you like a thicker curry sauce allow it to reduce with the lid off until it reaches the consistency you like.
Serve with low carb naan or over cauliflower rice. Enjoy!
NOTE: You can store the butter chicken in a sealed container for up to 10 days in the fridge and 2 months in the freezer. You can also use chicken thighs instead of breast for a higher fat content.
Pepperoni Pizza Zucchini Muffins
1 medium zucchini
2 large eggs
1/4 cup Shredded mozzarella cheese
1/4 cup Shredded Cheddar Cheese
1 oz sun-dried tomatoes
8 slices pepperoni
3 tbsp Coconut Flour
1/4 tsp Baking powder
1/2 tsp Oregano
1/4 tsp garlic powder
1/4 tsp Pink Salt
1/8 tsp black pepper
Grate zucchini into a bowl and remove any excess liquid in the bottom of the bowl from the zucchini. Add the eggs and combine.
TIP: You can also squeeze out the liquid from the zucchini with your hands for a less densely moist muffin!
Chop up the sun-dried tomatoes and pepperoni and add them to the zucchini along with all the seasonings and cheese. Combine well.
Add coconut flour and baking powder and combine.
Grease a muffin tin and scoop some of the mixtures into each muffin tin, filling it to the rim. Sprinkle with additional cheese.
Bake at 400 for 20-22 minutes. Allow to cool for 15 minutes and enjoy!
1 lb Boneless/Skinless Chicken Thighs
4 cups Frozen Spinach
2 tbsp coconut oil
1/3 white onion, sliced
1 TOMATO, diced
2 tsp minced garlic
1/2 inch fresh ginger, grated
2 1/2 tsp Cumin
2 tsp turmeric powder
1 tsp chili powder
3/4 tsp allspice
1 tsp Pink Salt
1/4 cup Heavy Whipping Cream
1/4 cup sour cream
Dice the chicken thighs into bite-sized chunks and set aside. Dice the tomato and slice the onion into strips. Thaw and drain the spinach and set aside in a bowl
Heat a large skillet over medium-high heat and add 1 tbsp ghee. Add the chicken to the hot skillet, cook through, and remove and set aside.
Add the second tbsp of ghee to the skillet and reduce the heat to medium-low. Add the diced onions and tomatoes and cook down for 3-5 minutes until the onions are tender and the tomatoes are soggy. Add the minced garlic, and fresh ginger. Stir with a wooden spoon until fragrant, about 1 minute. Add the cumin, turmeric, chili powder, allspice, and salt. Combine and cook for 1-2 minutes.
Turn the heat up to medium and add the chicken, and thawed and drained spinach. Combine through coating everything entirely in the spices. Cook through for 2-3 minutes, allowing any excess water to evaporate.
Add the heavy whipping cream and sour cream and combine with the spoon until you get a smooth cooked through consistency. At this point taste for spice level and feel free to add more salt, chili powder, cumin or ginger powder in place of freshly grated ginger. Cover with a lid and allow to cook for 3-5 minutes over medium heat.
2 slices Keto Bread
1 large egg
2 slices chicken
1 slice Cheese
Heat a skillet to medium-high heat and add in two slices of chicken. Cook and set aside on a plate to cool.
Turn the heat to low and crack an egg into the same skillet. Cook to the desired done-ness Set aside.
Lay two slice of keto bread down onto a plate. If desired, toast them in the same skillet. Lay down a slice of cheese on the bottom piece. Top with the chicken and then the egg.
Optionally, butter the bread or use desired spread, such as mayonnaise, mustard, sugar-free ketchup, and top the egg with the second slice of bread. Enjoy!
1 1/2 Cup Almond Flour
6 Large eggs Separated
4 tbsp Butter melted
3 tsp Baking powder
1/4 tsp Cream of Tartar It’s ok if you don’t have this
1 pinch Pink Salt
6 drops Liquid Stevia optional
Preheat oven to 375.
Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft peaks are achieved.
In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt (Adding ~6 drops of liquid stevia to the batter can help reduce the mild egg taste). Mix until combined. This will be a lumpy thick dough until the whites are added.
Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread it’s volume!
Pour mixture into a buttered 8×4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices