Keto Lasagna and Garlic Portobellos

My family is Italian, hailing from Abruzzo. I can trace my lineage to the town of Calascio, and I was fortunate enough to interact daily with my great grandfather (who came from Italy) on a daily basis until I was 8. I love Italian food naturally, but being low carb kind of throws a wrench in my ability to enjoy pasta and that makes me sad. I don’t need to sing the praises of pasta here; anyone who has ever eaten even jarred marinara and spaghetti can attest to the wonder of carby noodles and delicious sauce. I am however interested in ensuring that I can continue to placate that part of my palate, and so when my wife wanted lasagna a few weeks ago, I thought about how I could indulge her craving.

Luckily, I am nothing if not dedicated to inventive ways of staying keto while eating my favorite foods. I thought about the various ingredients in a classic lasagna – meat, cheese, ricotta, eggs, noodles, tomato sauce. Well, all of that is fine, save for the noodles and sauce, and honestly even the sauce in small amounts would be fine (not to mention low carb sauces like Rao’s exist), but what about noodles?

If you’ve ever made low carb pizza, then you might be familiar with the various cauliflower, chicken, or cheese-based crusts that exist. I wanted something that would fit, taste-wise, with lasagna, so I made a pizza dough recipe and cut it into strips for lasagna noodles. It worked, and the result was a perfect marriage of cheese, sauce, and noodles that ended up even better the next day. I wanted to pair it with a semi-indulgent side and I had some big dumb portobellos in the fridge. Mushrooms fried in butter and garlic are a simple pleasure but they’re easy and satisfying.

I am having lunch flashbacks and I’m hungry now.

 

Keto Lasagna and Garlic Mushrooms

For the mushrooms:

6-8 large portobello caps
5 cloves garlic, crush and finely chopped
4 tbsp butter (salted)
1 tsp salt
1 tbsp olive oil
2 tsp garlic powder
1/4 Parmesan, and in this case, I mean green shaker Parmesan – no shame here, as this functions better for our purposes.

Start by washing the mushrooms and removing the stems. Use a spoon to scrape out the gills if you want – I prefer it this way, but you don’t really have to. Chop the shroom caps into 1/2 inch thick strips and set aside. He 2 tbsp butter over medium heat in a large pan or skillet, and toss in the garlic. After 4 minutes or so, when it starts to brown and become fragrant, toss in your mushrooms. Sprinkle the salt over the mushrooms and allow them to release their liquid. As it cooks off, after about 5 minutes, add the olive oil and garlic powder. Keep on medium heat, stirring occasionally, and start on the lasagna. You’re going to keep the heat medium to medium-low, and continue stirring to get most of the liquid out while you prep and start the lasagna. This gives the mushrooms a much chewier, meatier texture.

For the noodles:

3/4 cup almond flour
1 1/2 cups shredded mozzarella
3 tbsp cream cheese
1 tsp salt
Black pepper and garlic powder to taste (I used 1 tsp of each)

Preheat your oven to 350 degrees. While the oven heats up, mix all of the ingredients roughly in a bowl, and microwave for 1 minute. Remove, stir, and place back into the microwave for another 30 seconds. When it’s done, mix it up well and it should form into a doughy ball. Place dough between two silpats or pieces of parchment paper and roll it out thin, maybe 1/8 of an inch. Bake it for about 10 minutes, until it’s cooked and golden brown but still somewhat pliable. Cut it into 3 inch strips and let it cool.

Repeat this process.

Layers of low carb lusciousness

For the filling:

15oz ricotta cheese (you can use cottage cheese if you don’t mind the souls of millions of Italian grandmas judging you for eternity in the beyond)((just kidding, don’t use cottage cheese))
2 eggs
2 tbsp Italian seasoning
1/4 cup shredded Parmesan cheese
2 tsp salt
Pepper to taste

Mix all of this together very well. Set aside.

Other ingredients:

1 cup Rao’s or any other lower-carb tomato sauce.
1 1/2 cups shredded mozzarella
Shredded Parmesan (optional)

Assembly:

Add a thin layer of tomato sauce on the bottom of a 13 x 9 baking dish, and add three noodles. Spread an even layer of ricotta filling over that, followed by a thin layer of tomato sauce, and 1/2 cup mozzarella. You can add in a sprinkling of Parmesan cheese now as well, or meat, if you so desire. I prefer lasagna without meat in it, opting instead for meatballs or Italian sausage on the side – that’s how my grandmother did it, that’s how I do it, and it’s worked out pretty well so far. Anyway, keep layering like that until you’ve run out of ingredients, and then top the whole thing off with more shredded mozzarella. Cover with tin foil and bake for 20 minutes at 350.

While your lasagna is baking, go back to the mushrooms. They should be mush (haha) smaller, so now we add the last 2 tbsp of butter. As that cooks a bit more, you can sprinkle in the cheese, stirring to coat. This creates a wonderful crust on the mushrooms and at this point, they’re done. Cover and turn off the heat.

When the 20 minutes are up on the lasagna, take the foil off and bake for another 5-7 minutes to brown the cheese on top. When it’s done, pull it out and let it sit for 5 minutes. Serve with the mushrooms.

This recipe was delicious, and I’m working on some variations for future posts. Though it sounds complicated, it’s really just assembly line problems, and I guarantee once you’ve made it one time, you’ll have no trouble doing it without thought again, and the mushroom recipe actually pairs really well with just about anything, so we make it a lot just on its own.

Completed product – lasagna, hot, cheesy, and low carb!

 

In terms of comfort food, there’s not a lot that’s better than lasagna, and being able to once again eat it on keto – even if it is an occasional indulgence – brings me great inner peace. I hope it brings joy to my ancestors in Italian Valhalla, which is essentially a huge dinner table in which the older folks stand around talking and when you as a kid enter the room, they look at you and switch to speaking in Italian, which is a great way to learn how to swear in another language.

Buon Appetito!

Bacon Burger Bowls and Grilled Onion Blossoms

I pride myself on my cooking ability – though I’m by no means a chef, I like 90% of what I cook, and my wife/kids like 60% of what I cook, and if you knew my wife and kids, you’d count that as a win. That said, I stick close to my wheelhouse and try not to rock the boat, as I work full-time and try to parent when I can. This means I don’t have a lot of time to experiment if I want to ensure everyone eats.

Sometimes, however, I get to experiment and it turns out pretty well. The last time I grilled, I remembered seeing an idea on Pinterest or something about bacon cups, which involved wrapping bacon around the bottoms of a muffin tin and baking it upside down. Why can’t I do that, but with more animals involved?

Enter the bacon burger bowl:

Bacon Burger Bowls!

 

A magnificent meat marvel, molded meticulously around a metal …uh, can. I used a diet Crush can for this because it’s gluten free and was within arm’s reach, but you use whatever beverage strikes your fancy. Just make sure to use an unopened one, as it will need to be sturdy. The goal was to make a meat bowl, wrap it in bacon for both deliciousness and stability, and then fill the bowl with something else delicious.

Ingredients:

3 lbs ground beef, ideally 80/20 lean (this is best for burgers)
1 lb thick-cut bacon
Salt and pepper to taste
Soda/beer in an unopened can

Form the beef into 1/2 lb balls, and then take the can and press it down in the middle of the ball, all the way down. You’re not wanting to cut the bottom out here, but you DO want to make sure you get it as close to cutting board as possible. Now form the beef up the sides of the can, about 1/3 of the way up, ensuring it remains intact. Take a strip of bacon and wrap it around the beef – this will help your burger bowl keep its shape. Once you have a structurally sound burger bowl, remove the can and repeat the process with the remaining meat.

From this point forward, you can either cook these in a 350 degree oven for about 15 minutes (for medium) or grill them on indirect heat for about 25 minutes (that was what I did, with charcoal on the other side of the grill). When you’re within about 5 minutes of the desired internal temperature, go ahead and add your fillings. For these in the picture, I put in about a half cup of shredded cheddar, but you could use nearly anything. Some ideas:

Grilled onions and peppers
Chili
Jalapeno popper filling
Sauteed mushrooms

Since we’re looking at this from a keto perspective, this is one burger where you absolutely will not miss the bun. Fork, knife, napkin, sturdy plate, napkin, napkin, and you’re set!

But he wasn’t set, not yet

No, I needed a side-item to go with my burger bowls, and you shouldn’t shortchange yourself; you need side-items, too!

Enter: the grilled onion blossom!

Grilled onion blossoms!

The greasy, fried monstrosities you can get at chain restaurants are great when you’re super drunk or your standards are very low, but a grilled onion ditches the carbs in favor of delicious smokiness and with none of the regret! Plus it’s super easy and onions are cheap. Hooray!

Ingredients:

Several whole, medium-sized white or Vidalia onions
Bacon
Butter
Stock cubes (beef or chicken)
Shredded cheese (colby or cheddar, ideally – something sharp)

Begin by removing the top and bottom of the onions, and then cross-hatch them almost all the way down, but leaving them connected. We want them to fan out when they cook, not dice them. After they’ve been cut, you can put knobs of butter into the middle, slices of bacon, or simply sprinkle with some water and put a stock cube into the middle of each. Place them on indirect heat on the grill and allow them to cook for about 40 minutes at least. They will start to open but the bacon might not be done, and that’s ok. As long as they’re not falling apart, they’ll still be delicious, and on indirect heat with all the moisture the possess, it’s HIGHLY unlikely they’ll burn or even char that much. When they’ve reached desired doneness, sprinkle some cheese on top of each, and remove to a plate to cool for about 5 minutes before you try eating them or you’ll burn your mouth and fingers and cry to your wife (someone else told me this I don’t know it firsthand haha nope).

And if you’re interested in a sauce, I highly recommend white bbq sauce:

1 cup mayonaise
1 1/2 tbsp apple cider vinegar
1 1/2 tbsp worcestershire sauce
1/2 tbsp salt
1/2 tbsp black pepper
2 tbsp dijon mustard

Mix well, eat with just about anything. I love this stuff, and you can vary the amounts of ingredients to your liking.

Anyway, these are a delicious, easy alternative to regular burgers and whatever other thing you were going to make tonight. Go! Fire up that grill and put these burger bowls on it, fill them with things, and serve them to your family. They will likely say “mother/father, you are indeed queen/king of the grill and we cannot WAIT to do chores, feed the chickens, and shave the bears”.*

*Your mileage may vary on what your children will do around the house based on these burgers, especially if you have neither chickens nor bears.

Keto Stuffed Peppers

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My grandma always made stuffed peppers when I was a kid and I wasn’t hugely fond of them. I didn’t really like the slightly bitter green bell peppers and the stuff inside was fine at best. Not that my nonna couldn’t cook – she was a beast, particularly when it came to pasta. I just didn’t care for stuffed peppers, and though I fear retribution in the form of a ghostly wooden spoon upside my head (sorry nonna) it’s the truth.

Well now I DO like them, turns out grandma was right, but I’m not eating rice (or any other starchy nonsense for that matter). What to do?

Luckily God gave us cauliflower and though some of the applications I’ve seen within the keto kommunity make me question the sanity of the cooks, cauliflower DOES make a good rice substitute.

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Lil’ cauliflower
Best buds for all time and space
Takes the place of starch

 

Anyway, looking in the fridge and seeing an abundance of garden-fresh peppers and some ground beef brought me to this place: making a low carb version of what is, rice-aside, a reasonably healthy and cheap dish. With a little ingenuity, and a hungry wife whom I fear would stab me were I not to come up with dinner quickly, I set out to work. This is what I came up with:

 

Keto Stuffed Peppers
Paleo, low carb, gluten-free, easily modified to be vegetarian or vegan

6 large green peppers
1 lb ground beef (if going the veggie route, you could easily sub in tofu or walnuts)
1 medium head cauliflower, broken down and riced in a food processor
4 cloves garlic
2 cans of tomatoes and green chili peppers (look for ones without added anything – just peppers and tomatoes)
1/4 cup of low carb tomato sauce like Rao’s, or you can blend up whole canned tomatoes (you’ll need to add more salt most likely)
2 tbsp olive oil
2 tbsp butter or coconut oil
hot sauce (optional)
Salt and pepper to taste

Begin by boiling the peppers and preheating the oven to 350. I cut the tops off and core/de-seed them first, but you don’t have to. It makes them cook a bit faster – about 7 minutes is what it took for me. You want them pliable but not mushy. While the peppers are boiling, add the butter to a pan and brown your beef. If you’re using tofu or walnuts, you can skip this step, but toasting the walnuts would be something I would highly recommend. Once the peppers are done, drain them and arrange them, hole-up, in a large dutch oven or high-sided baking dish. Add the olive oil to a pan and, after mincing the garlic, toss that in there to saute for a few minutes, then add in the cauliflower rice. Salt and pepper the rice liberally, and if you want, stir in some hot sauce, too. Once it’s cooked and started to soften (about 7 minutes), turn off the heat and stir in the ground beef. After it has cooled for a few minutes, stir in the tomatoes and chilis, and stuff the peppers. You may have some stuffing left over, and if so, just put it around the peppers in the pan. Pour some tomato sauce over each pepper and any remaining sauce around your stuffed beauties, and bake in the oven, uncovered, for 20 minutes.

Pop the dish out of the oven and let stand for 10 minutes before serving. These things hold onto heat like little green lava globes, and if you’re not careful you might burn your mouth and yell a bunch and then your wife might say something like “I told you so you putz” and you might say back “ah buh ma ton oh gah it hurs u wah rye” and she might smile smugly while you cry.
To be clear: LET THEM COOL FIRST.

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Keto stuffed peppers

Macros:

Serving size: 1 pepper stuffed with 1 cup of stuffing
Calories: 353
Fat: 24.4 g
Carbs: 18.5
Fiber: 5.1
Net Carbs: 13.4
Protein: 16.6
Potassium: 724 mg
Magnesium: 10% rda
Sodium: 520 mg (this will vary on how much you salt of course)

Delicious, nutritious, and full of vitamins and nutrients, not to mention cheap and easy. You can even freeze these little fellas and pop em in the oven for later. So with a bumper crop of green peppers in the garden, you now have at least one more recipe in your arsenal for keto-friendly deliciousness.

Pan-Fried Skate Fish (Low Carb)

Skate…fish?

Ok, so this might not be a common fish to come across, but a local fishmonger had skate on sale, so I decided to give it a shot. Skate meat comes from the “wings” of the fish – skate fish look like stingrays, but there’s a handful of biological differences that I don’t feel are necessary for me to go into here because this isn’t a biology blog. If you absolutely need to know more about the biology of skate fish, ask your mom’s new boyfriend, Kurt, because he got his degree in marine biology and he never gets a chance to talk about it.

Skate is a mild, white fish, and it tastes like a cross between crab and scallops; that is, not “fishy” really at all. This makes it very good for picky eaters, kids especially. The technique I use to bread and fry this fish is equally good for almost any fish you’d want to cook and keep paleo/keto-friendly.

Finally, I paired my skate with these sweet and sour sauteed peppers and onions, which I adore. I think coleslaw would work, too, but I didn’t have cabbage.

keto fried fish, low carb fish recipe, lchf fried fish
Cooking fish used to frighten me, but now only public speaking really scares me, and you can’t cook that.

 

Pan-Fried Skate and Sweet & Sour Peppers and Onions

Ingredients
1 pound fresh skate, cleaned
1/3 cup coconut flour
1/2 cup crushed pork rinds
1 tsp cayenne pepper
1 tsp kosher salt
black pepper to taste
Coconut or olive oil (for frying)

For the peppers and onions
1 large green pepper, sliced into thin strips
1 large red onion, sliced thinly lengthwise
1/2 cup Balsamic vinegar
2 tbsp Swerve sweetener
1 tbsp kosher salt, and then more to taste
Olive oil

Lemon Butter Sauce (optional but delicious)
3 tbsp Kerrygold or other “European-style” salted butter
1 tsp freshly squeezed lemon juice
1/2 tsp cayenne pepper

Best to start the veggies first, since they take the longest. Heat up a skillet over medium-high heat, and coat the pan with several tablespoons of olive oil. Toss the peppers and onions in and let them fry, salting them and stirring for a minute or two. After they’ve sauteed for a little bit, sprinkle the Swerve over them and keep stirring every few minutes for about 5 minutes. Pour the vinegar on, stir, and let it stew for 5 more minutes, turning the heat to medium. Add some more oil over the top, stir and let the peppers and onions continue to cook for another 10 minutes, stirring occasionally so they don’t burn and stick to the pan. You DO want some carmelization, though, so don’t worry if they start to darken a bit. Add another slug or two of balsamic vinegar (another 1/4 cup) and allow to cook off. When they peppers and onions start to get visibly soft and dark, you can turn the heat off and stir them occasionally, allowing them to continue to cook in the residual heat of the pan.
Mix the coconut flour, crushed pork rinds, cayenne, salt, and black pepper together in a bowl. Dredge each piece of fish in the mixture well; the skate “wings” have ridges and you’ll want to make sure that the breading gets in between each one. Heat a cast iron skillet over medium high heat, and melt your coconut oil, about 4 tbsp per 1/2lb piece of fish. When it starts to shimmer, place the fish down in the oil and cook for 2-3 minutes, then flipping, cooking for another 2-3 minutes. I left mine in for 3 minutes on each side, allowing it to crisp up a bit more, and the fish was still fantastic – not dry in the least.

Remove the fried fish to a paper-towel-lined plate to drain and rest for a few minutes. Meanwhile, melt the butter in a saucepan (or microwave, whatever) until it’s completely liquid. Mix in the lemon juice and pepper, and serve with the fish. I poured mine over the fish and it comes back together a bit, kind of like a butter glaze. I recommend this, because if you’re not clarifying the butter it will likely harden to a degree so dipping might not be an option. In addition, the butter glaze was delicious.

Even when I make more refined fare, I cannot escape that my house is controlled by tiny, genetic copies of myself.

 

Serve it all hot and together. You can also make a pretty solid keto tartar sauce with:

1/2 cup mayo
1/4 cup dill pickle relish
1 tsp lemon juice
1/2 tsp Swerve

Super easy and pretty delish as well.

Like I said, this breading technique works for most fish you’d want to bread: catfish, cod, pollock, walleye, etc. It’s a mild breading and it doesn’t absorb grease the way that flour or cornmeal can, so it keeps a light fish tasting light while adding a layer of crispiness and overall completeness that fried fish begs for.

If you celebrate Lent, happy Lent! Here’s a fish recipe to try and still stay keto/paleo.

If you don’t celebrate lent, happy Time-When-Fish-Is-Cheap! Here’s a fish recipe to try and still stay keto/paleo.

Keto Cinnamon-Vanilla Walnut Butter

Low carb cinnamon-vanilla walnut butter

Almond Butter Is Too Expensive

There, I said it. Everyone THINKS it, but I’m done living in the shadows. No more will we be oppressed by high nut butter prices, especially when it’s insanely easy to make them at home yourself. It takes a little bit of time, but it’s mostly hands-free, with the exception being a few scrapes down the side of your food processor every five minutes or so. That said, I’m also tired of almond butter. I don’t much care for almonds – I’ll eat them, but I’m not overly excited at the prospect – but every paleo or keto blog or recipe I see that extols the virtues of almonds has lead to burnout for me. No more, go away, I’m done.

Enter the walnut!

Walnuts are spectacular for low carb dieting, as well as paleo, or simply for regular people wanting an extremely healthy fat in their diet. Walnuts are full of omega-3s, folate, magnesium, and have a strong link with increasing brain health, particularly in inferential reasoning (in adolescents especially). This is perfect because honestly they look like little brains:

See? This picture is Cartesian, spooky, AND delicious. Brain in a jar!

Plus walnuts are just simply delicious. Give this walnut butter a try when they’re cheap and plentiful during the summer and fall – fresh walnuts are divine, though you can also do this without breaking the bank when walnuts are on sale for holiday baking. The beauty is that crushed or chopped walnuts are usually fairly cheap, as people want whole ones for pretty cookies. We don’t; we don’t care what you look like, walnuts, keto loves you just the way you are.

You can season them any way you want; I chose vanilla and cinnamon because those are the best flavors, but you can choose a lesser set of spices if you want.

Walnut Butter Ingredients

16 oz raw walnuts
1 tbsp cinnamon
1 tsp salt
1 tsp vanilla extract
1 tbsp Pyure sweetener (you can add more to taste, but I don’t recommend more than 1 tbsp at a time)
2 tbsp coconut oil

Start by gathering up your walnuts. Here I chose peak-of-the-season, organic walnuts picked straight from my grandfather’s ancient grove:

Don't need no fancy walnuts
Only the finest plastic bag was used to contain these heirloom walnuts from the store that I bought on sale.

Just kidding; these were chopped walnuts on deep discount from Aldi. Though my grandpa does have walnut trees, so I’ll be pilfering some in the summer. If your walnuts come a little bit bigger and more orderly than these (which were pre-chopped), you can break them down a bit to get them to fit in your food processor a little better, but you don’t really need to.

Before we start to grind them, we’ll give them a quick toasting:

The benefits of two cast iron skillets cannot be stressed enough.

You don’t want them to burn, so keep it at medium-low heat and make sure you’re tossing them around every couple minutes. Also to ensure even toasting, I separated my pound of walnuts into two pans, each with one layer of nuts. Toast for about 8 minutes, then toss them in a bowl and stick them in the fridge for a few minutes, just long enough for you to set up your food processor.

Pour your walnuts into the bowl of the food processor, and start on low speed. If you have a grind option, maybe use that, but I just used the regular chop option and let it run. At first, it’s going to grind them into meal, and it will creep up the sides, so your first few scrapes down the sides of your processor will happen relatively quickly after you’ve started. Let them blend, taking care to keep an eye for side-creep and scraping accordingly, for about 5 minutes. At this point, it should start to get pasty. You’ll add in your coconut oil now; this will help ensure it keeps a creamy consistency (and you can’t taste it). Blend for another 5 minutes.

It should look something like this:

Paleo/Keto Walnut Butter
Not quite there, but getting close!

 

At this point, add in your spices. As I said, I used cinnamon and vanilla, but you can use anything that’s reasonable. Not nacho cheese or cool ranch, please – pretty sure you can go to jail for that.

I also used Pyure sweetener. It’s stevia-based, and it doesn’t have that weird aftertaste that pure stevia has, nor does it have that odd cooling mouth-feel that pure erythritol has. I highly recommend it:

Not pictured: me spilling that little thing of vanilla a wee bit.

Now you’ve spiced and oiled your walnut butter, we’re in the home stretch. Continue blending for another 10 minutes, scraping down the sides as you need to, though at this point it should be good to go on its own. After 10 minutes, give it one more good scrape and blend for another 5 minutes, or until it reaches your desired consistency. I was done after about 17 minutes total, but mine were already broken down when I started.

Voila! Your very own walnut butter that took little effort and cost essentially half what you’d pay for a comparable store-prepared nut butter. I’ve found that cashew, walnut, and pecan butter are even more expensive than almond and that’s if you can even find them in stores. This has the added benefit of no sugar and no artificial weirdness. It’s toasty, spicy, and perfectly sweet.

Delicious, keto, paleo-friendly walnut butter.

Walnut Butter Uses

What can you do with it? Well anything! Use it for recipes where you would use peanut or almond butter, spread it on apples if you’re eating apples, or just eat a tablespoon when you’re craving something sweet. One of my favorite snacks is 2 tablespoons mixed in with some plain greek yogurt and a pinch of Pyure. It’s perfectly sweet, has a good dose of protein, and it’s not a carby mess like store-bought flavored yogurts.

When summer comes along, I’ll be doing a recipe spot on pecan butter. I LOVE pecans, and it’s a little bit different to make than other butters, but it’s so worth it.

How will you use your new keto walnut butter?

 

Mouthwatering Low Carb Breakfast Sandwich Recipe

Low carb breakfast sandwich, keto sandwich recipe

I like a good breakfast sandwich. Sandwiches, in fact, are nature’s perfect food, evolved and perfected for centuries by artists and wizards alike. The problem is bread; bread isn’t the healthiest thing in the world, as even “whole grain” varieties don’t offer much aside from fiber, and there’s far more nutrient-dense ways of getting fiber.

So if you’ve adopted a low carb or simply a scaled-back approach to carbs, what are you to do? Missing that brekkie sammie? I have a solution! Enter the low carb breakfast sandwich! *Fanfare*

My family likes them, they’re incredibly filling, and you can feasibly put whatever you like on them so they never get dull. I, however, tend to keep it traditional; eggs, bacon, cheese.

But for real, put whatever you want on them because that’s the beauty of a sandwich – it’s anarchy in food form.

Keto Breakfast Sandwiches

Sandwich Fillings:

  • 2 strips of bacon
  • 1 slice of cheddar cheese

For this example, I used bacon as my protein, and some cheddar cheese. I opted out of adding eggs because I wasn’t feeling it, but you can; eggs are delicious!

Start by frying up the bacon to whatever doneness you prefer, being mindful that at the end of the cooking, you’ll be leaving the grease in the pan for later. While the bacon cooks, start on the muffins.

 

For the muffins:

  • 5 tbsp almond flour/meal
  • 2 tbsp butter or coconut oil, melted
  • 1 egg
  • 1/2 tsp baking powder
  • 1 tbsp shredded parmesan

Procedure

Beat the eggs well in a bowl, then mix in the melted butter (make sure it’s not very hot, so as not to curdle or cook the eggs in the cup). Add in the dry ingredients and mix them until a batter forms and pour the batter into a greased, wide-mouth coffee mug or a shallow, microwave-safe bowl. Microwave on high for about 1.5 minutes. If you greased the mug, simply turning it upside down should dislodge your muffin. Let it cool for a minute or two, then slice into two (lengthwise, of course, like an English muffin).

At this point, the bacon should be close to being done. Set it to cool a bit on some paper towels and leave the heat about medium on the pan with the bacon grease. Put the two halves of the muffins into the grease to fry for about 2 minutes. After 2 minutes, flip them and cook them for another minute on the other side.

 

Remove them from the pan and put them on some paper towels as well to get rid of extra grease. I highly recommend straining your bacon grease and putting it in a jar to use later on.

Assemble each muffin with 2 strips of bacon, each broken in two, and the slice of cheddar. You can leave it as is, or you can pop it into the microwave for about 20 seconds to ensure the cheese is melted. After that, you will likely eat it. It’ll be delicious. You might even clap, which is fine.

Keto breakfast sandwich macros:

Calories: 741
Fat: 73
Carbs: 8
Fiber: 4
Protein: 21

In terms of calories, this is pretty dense – I wouldn’t recommend this every single day. That said, it’s delicious and it will keep you full for a very long time. I ate mine at 8 on the morning of writing this, and I’m not even close to hungry and it’s going on 1:30. To cut some calories, you can opt not to fry it in bacon grease (that’s about 100 right there). Instead, pop the muffin halves into the toaster – it works pretty well, too. Ham instead of bacon will save calories, or opt for simply egg and cheese.

There’s a million ways to work this recipe – what’s your favorite combination?

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Crockpot Butternut Squash Soup Recipe

Butternut Squash soup, easy crockpot dinner, easy slowcooker dinner, low-carb soup, low carb dinner, low carb slow cooker

Crockpot cooking is a constant in my family, given our desire to eat healthy but also save time. Now that it’s Fall(ish) here in Illinois, it’s time to adjust our diets once more to allow for a few gluttonous days (looking at you, Thanksgiving), but still allow ourselves delicious meals on a daily basis.

Enter: Butternut Squash soup

Crockpot Butternut Squash Soup Recipe, slow cooker soup recipe

This butternut squash soup has become a staple throughout the colder months and it’s not only an absolutely amazing comfort food, but it’s fairly healthy, too!

Required equipment:

  • Crockpot/Slowcooker
  • Immersion blender (we have this one and it’s my absolute most favorite kitchen tool!)

Crockpot Butternut Squash Soup Recipe, slow cooker soup recipe

Ingredients:

  • 2 Cups Vegetable Stock
  • 3 Cloves of Garlic, diced
  • 1 Large Onion, diced
  • 1 Medium-Sized Butternut Squash, peeled and diced
  • 1 Cup of Baby Carrots (chopped regular carrots are fine, too)
  • 2 Apples (Granny Smith tastes best for this recipe, imo), diced
  • 1/8th tsp of cayenne pepper
  • 1/4th tsp of black pepper
  • 1/2 tsp of garlic powder
  • 1/4th tsp salt
  • 1/2 Cup of Heavy Cream (optional, and to be put in at the end)

Place stock, garlic, onion, squash, carrots, apple, and seasonings in the crockpot. Cook on low for 6-8 hours or on high for 3-4 hours, until the squash is soft.

Using the immersion blender, puree the mix until smooth, then stir in the cream.

Serve with optional garnishes, such as red pepper or sour cream.

Crockpot Butternut Squash Soup Recipe, slow cooker soup recipe

It makes about 6 servings, depending on how garnishes and cream, but just the soup itself, per serving (assuming 6) breaks down like:

Calories: 126
Fat: 5 (this is with the cream)
Carbs: 15
Fiber: 3
Protein: 1

It’s a warming, delicious fall side or light meal if coupled with a solid protein, like roast pork. Depending on if you’re in the very early stages of low carb eating or not, the 12 net carbs per serving might be “a lot” for you, but it’s fairly low carb and low GI, in addition to being crammed with vitamins.

Enjoy!

 

What’s your favorite part about Fall (other than Halloween, of course…)?