Keto Chicken Casserole

Makes 6 servings

Ingredients

  1. 1 cup heavy whipping cream OR sour cream

  2. 2 tbsp. green pesto

  3. 1/2 of a lemon, the juice

  4. 30 oz. chicken thighs/ breast

  5. 3 tbsp. butter

  6. 1 lb. of cauliflower

  7. 1 leek

  8. 4 oz. cherry tomatoes

  9. 7 oz. shredded cheese

  10. salt and pepper

Instructions

  1. Preheat oven to 400°F (200°C)

  2. Mix the cream (our sour cream) with pesto and lemon juice. Salt and pepper to taste.

  3. Season the chicken with salt and pepper and fry in butter until they turn a nice golden brown.

  4. Place the chicken in a greased 9 x 13 in. baking dish and pour in the cream mixture.

  5. Chop the leek and cherry tomatoes. Chop the cauliflower into small florets. Top chicken with leek, tomatoes and cauliflower.

  6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked. If the casserole is at risk of burning before it’s done, cover it with a piece of aluminum foil, lower the heat and let cook for a little longer.

  7. Pair with fresh leafy greens and a generous olive oil, some balsamic vinegar and a sprinkle of sea salt.

Nutrition

Per serving: Fat 56g, Protein 36g, Carbs 6g, Calories 675

Cheesy Bacon Burger Soup

Makes 5 servings (about 1 cup)

Ingredients

  1. 5 slices of bacon (uncured, nitrate free)

  2. 1 lb. ground beef

  3. 1/2 tsp. garlic powder

  4. 1/2 tsp. onion powder

  5. 3 cups beef broth

  6. 2 tsp. brown mustard

  7. 1/2 tsp. black pepper

  8. 1 tsp. cumin

  9. 2 tbsp. butter

  10. 1 cup of cheddar cheese

  11. 3 oz. cream cheese

  12. 1/2 cup heavy cream

Instructions

  1. Cut bacon into bite sized pieces and cook in the bottom of a dutch oven pot until almost crispy, then set aside on a paper towel.

  2. Drain excess bacon fat and add ground beef and cook until browned, breaking it up as it cooks. Move beef to the sides of the pot. Add butter and spices to the pan.

  3. Add beef broth, cream cheese, cheddar cheese, mustard to the pot and let cook for a few minutes until melted.

  4. Cover pot and turn to low heat. Cook for 20-30 minutes.

  5. Turn stove off, then finish by slowly adding heavy cream while stirring. Add crumbled bacon and stir well and serve.

Nutrition

Per serving: Fat 48g, Protein 24g, Carbs 3g, Calories 560

Keto Pizza

Makes 2 servings

Ingredients

Crust

  • 4 eggs

  • 6 oz shredded cheese, preferably mozzarella or provolone

Topping

  • 3 Tbsp tomato paste

  • 1 tsp dried oregano

  • 5 oz. shredded cheese

  • 1 1/2 oz. pepperoni

  • Olives (optional)

For Serving

  • 2 oz. leafy greens

  • 4 tbsp olive oil

  • sea salt and ground black pepper

Instructions

  1. Preheat the oven to 400°F (200°C).

  2. Start by making the crust. Crack eggs into a medium-sized bowl and add shredded cheese. Give it a good stir to combine.

  3. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper. You can form two round circles or just make one large rectangular pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and let cool for a minute or two.

  4. Increase the oven temperature to 450°F (225°C).

  5. Spread tomato paste on the crust and sprinkle oregano on top. Top with cheese and place the pepperoni and olives on top.

  6. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.

  7. Serve with a fresh salad on the side.

Nutrition

Per serving: Carbs 8g, Fat 90g, Protein 54g, Calories 1057

Keto Lasagna

Makes 6 servings

Ingredients

  • 2 tbsp olive oil

  • 1 yellow onion

  • 1 garlic clove

  • 20 oz. ground beef

  • 3 tbsp tomato paste

  • ½ tbsp dried basil

  • 1 tsp salt

  • ¼ tsp ground black pepper

  • ½ cup water

Keto pasta

  • 8 eggs

  • 10 oz. cream cheese

  • 1 tsp salt

  • 5 tbsp ground psyllium husk powder

Cheese topping

  • 2 cups crème fraîche or sour cream

  • 5 oz. shredded cheese

  • 2 oz. grated parmesan cheese

  • ½ tsp salt

  • ¼ tsp ground black pepper

  • ½ cup fresh parsley, finely chopped

Instructions

  1. Start with the ground beef mixture, perhaps even the day before, for a more flavorful result.

  2. Peel and finely chop onion and garlic and fry in olive oil until soft. Add the ground beef and fry until golden. Add tomato paste and spices.

  3. Stir thoroughly and add water. Bring to a boil, lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated. Since the lasagna sheets used here don't soak up as much liquid as regular ones, the mixture should be quite dry.

  4. Meanwhile, make the lasagna sheets according to instructions below.

  5. Preheat the oven to 400°F (200°C). Mix shredded cheese with sour cream and most of the Parmesan cheese. Reserve one or two tablespoons for topping. Add salt and pepper and stir in the parsley.

  6. Place lasagna sheets and pasta sauce in layers in a greased 9" x 13" baking dish.

  7. Spread the crème fraîche mixture and the remaining Parmesan cheese on top.

  8. Bake in the oven for about 30 minutes or until the lasagna has a nicely browned surface. Serve with a green salad and your favorite dressing.

Lasagna sheets

  1. Preheat the oven to 300°F (150°C). Add eggs, cream cheese and salt to a medium-sized bowl and mix into a smooth batter. Continue to whisk while adding in the ground psyllium husk powder, a little at a time. Let sit for a few minutes.

  2. Spread the batter on a baking sheet lined with parchment paper using a spatula. Place another parchment paper on top and flatten with a rolling pin until the batter is at least 13" x 18" (33 x 45 cm). You can also divide into two batches and use another baking sheet for an even thinner pasta.

  3. Let both pieces of parchment paper remain in place. Bake for about 10-12 minutes. Let cool and remove the paper, slice into sheets that fit your baking dish.

Substitute ingredients

Want to change things up and make it a little easier? You can substitute thinly sliced zucchini for the low-carb lasagna sheets. If you don't want the crunchy texture you can place the slices on a baking sheet and sprinkle salt on them. This will draw liquid from the zucchini and make it softer. 

Instead of ground beef you can use ground pork or poultry. It gives the dish a different but equally great flavor.

Preparing ahead of time

If you want to prepare this meal ahead you can make both the ground beef mixture and the lasagna sheets ahead of time. The ground beef mixture actually tastes better if you make it a day or two ahead of time. You can store it in the fridge for 3-4 days and in the freezer for up to 4 months. Take out from the freezer a day ahead and let thaw in the fridge.

The lasagna sheets need to cool completely before placing them in the fridge or freezer. Cut them to size and place parchment paper between them before wrapping them in plastic. Store in the fridge for 2-3 days or up to 3 months in the freezer (taste is better for the first 1-2 months). The sheets thaw in about an hour at room temperature. Keep it in the fridge if you take it out earlier than that.

Storing the lasagna

This lasagna can be stored in the fridge for 3-4 days and in the freezer for up to 3 months. Make sure the dish you baked the lasagna in is suitable for freezing. Before reheating you should always allow baking dishes to thaw to avoid the dish cracking from the temperature shift. Once thawed you can reheat in the oven at 300°F (150°C) until warm all the way through.

Nutrition

Per serving: Fat 76g, Protein 42g, Carbs 9g, Calories 901

Keto Creamed Spinach

Makes 4 servings

Ingredients

  • 3 tbsp butter

  • 4 cloves of garlic (minced)

  • 10 oz. of baby spinach (chopped; about 16 cups)

  • 1/2 cup heavy cream

  • 3 oz. of cream cheese (cut into small pieces)

  • 1 tsp Italian seasoning

  • 1/4 tsp sea salt

  • 1/4 tsp black pepper

  • Parmesan cheese (optional topping)

Instructions

  1. Heat butter in a large state pan or wok over medium heat. Add minced garlic and cute until fragrant.

  2. Add spinach. Saute for 2-4 minutes, until wilted. If the pan is too full to stir at first, cover it for a minute or two, which will let the spinach at the bottom wilt. Then you can start to stir in a folding motion.

  3. Add heavy cream, cream cheese, sea salt, black pepper, and Italian seasoning. Stir constantly until the cream cheese melts, then cook a few minutes until thickened.

  4. If desired, sprinkle with Parmesan cheese for serving.

Nutrition

Per serving: Fat 27g, Protein 4g, Carbs 5g, Calories 274, Fiber 1g

Keto Warm Mushroom Bacon Dip

Makes 8-10 servings

Ingredients

  • 6 strips of bacon

  • ½ cup chopped onion

  • 12 ounces mushrooms, sliced

  • 1, 8-ounce package cream cheese, cut into cubes

  • 2 tablespoons Worcestershire sauce

  • 1 teaspoon soy sauce

  • 1/8 teaspoon freshly ground black pepper

  • ½ teaspoon salt

  • ½ cup sour cream


Instructions

In a large skillet, brown the bacon until crispy. Remove bacon from the pan and set on a paper towel to cool. Reserve 3 tablespoons of the bacon drippings.

  1. In the same skillet with the reserved bacon drippings, sauté the onion and mushrooms on medium-high heat until tender.

  2. Turn the heat down and add in the cream cheese cubes, Worcestershire sauce, soy sauce, pepper and salt. Stir over low heat until the cream cheese is melted.

  3. Crumble the cooled bacon and add to the skillet along with the sour cream. Stir to mix well and heat through.

  4. Serve immediately with veggies or over the perfect steak.

Nutrition

Per serving: Protein 6g, Fat 16g, Carbs 4g