Keto

June 15, 2021 Dairy-Free

Instant Pot Carne Asada

Instant Pot carne asada is one of my favorite ways to prepare a perfect flank steak. Easy and quick, this recipe is full of simple ingredients that give you incredible flavors. Use it as the protein in tacos, nachos, or carne asada fries, or enjoy it on its own with a few complementing sides.

What Makes This Instant Pot Carne Asada So Good

Carne asada is actually grilled meat, and true, if you’re cooking in the Instant Pot you’re not really grilling. Sometimes you want a carne-asada-style dinner, though, and don’t have the time (or equipment) to grill a flank steak. That’s where this recipe comes in! It’s quick, it’s easy, and it’s not weather-dependent.
Carne asada is super versatile! You can change up the spices and liquids you use to get different flavors, no problem. It’s perfect for tacos, nachos, and carne asada fries. It’s also delicious with just a side of cilantro lime cauliflower rice, refried black beans, or guacamole salad.
The Instant Pot keeps the flank steak super juicy and makes it perfectly tender. Everything cooks quickly and clean-up is a snap. If you’re on the fence about getting an Instant Pot, let this be your sign!
This recipe is a wonderful option for all you meal-preppers! Instant Pot carne asada is a great make-ahead recipe. Store any uneaten carne asada in an airtight container in the fridge and it’ll keep up to 7 days. You can freeze it, too! Just let it cool completely, pack it in an airtight container, freeze it, and eat it within 3 months.

Key Ingredients for Instant Pot Carne Asada

Flank Steak – Flank steak is a lean cut of meat that’s really versatile and easy to work with. Since it’s leaner, it can be tough if you overcook it. That’s what’s great about cooking it in the Instant Pot with a lot of liquid, though – it reduces the odds of overcooking and drying out the meat. You can use a skirt steak instead of flank steak if you prefer it or just can’t find flank steak.

Orange Juice – Unexpected? Maybe. Delicious? Definitely. The acid in orange juice (and in the lime juice) helps tenderize the flank steak, so long as you don’t use too much. Too much acidity can actually make the steak tougher. The OJ is also citrusy and just a tiny bit sweet, which adds another great level of flavor to the marinade and keeps it from tasting too acidic.

Chef’s Tips

If you’d like your flank steak less done, lower the cook time by about 5-10 minutes. Your exact cook time will depend on how rare/done you like your steak. As always, internal temperature is the best test of doneness. For medium steak, you’ll want an internal temperature of 140°-145° Fahrenheit. Medium rare, 130°-135° Fahrenheit. Medium well, 150°-155° Fahrenheit. Since you can’t really pause the Instant Pot and open the lid to check the temperature of the meat, you might try a test run with a small amount of flank steak before you cook the whole 2 pounds. The test run won’t be exact since it’s a smaller amount, but it’ll give you a ballpark cook time to try!
This part isn’t super necessary, BUT if you have time, I recommend letting the flank steak sit with the spice mixture on it for 15-30 minutes. After 15-30 minutes, move on to step 3 of the instructions below. This just gives the spice mixture more time to mingle with the steak and lets those flavors really develop.
To really lock in the flavors and juices of your Instant Pot carne asada, let the flank steak rest on a cutting board for 5ish minutes after you take it out of the Instant Pot, before you slice it. Again, not necessary, but a simple step that can have an impact!

Zoomed out photo of sliced Instant Pot carne asada on a white plate sitting on a white table

Other Instant Pot Recipes You’ll Love

We hope you loved this recipe as much as we did! We’d love for you to give us a star ★ rating below, and follow us on Instagram! For more delicious, healthy recipes, be sure to check out 40 Aprons.

Print Recipe

Instant Pot Carne Asada

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Main Course

Cuisine: Latin, Mexican

Keyword: game day, pressure cooker, taco tuesday

Servings:

Calories: 263kcal

Author: Cheryl Malik

Equipment

Small bowl
Instant Pot
Tongs
Cutting board
Sharp knife

Ingredients

1 teaspoon salt
½ teaspoon pepper
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon cumin
2 pounds flank steak
2 tablespoons olive oil
½ cup beef broth
¼ cup lime juice
¼ cup orange juice see Notes
3 cloves garlic minced
½ cup cilantro chopped, plus more for serving if desired
½ of one small onion sliced

Instructions

In small bowl, mix together salt, pepper, chili powder, onion powder, and cumin.
Generously season both sides of flank steak with spice mixture, making sure to rub spices into steak very well.
Add olive oil to Instant Pot and turn on Sauté function. Add flank steak to Instant Pot. If needed, cut flank steak (against the grain) into two large pieces to fit in Instant Pot. Brown flank steak on both sides for approximately 6 minutes total (2-3 minutes per side).
After browning flank steak, add beef broth, lime juice, orange juice, and garlic to Instant Pot.
Place cilantro and onion on top of flank steak. Secure lid on Instant Pot and set to Manual High Pressure for 20 minutes (for well done steak – see Notes). After 20 minute cook time is up, let pressure naturally release for 10 minutes.
Vent to release any remaining pressure and carefully remove lid. Transfer flank steak to cutting board. Slice into thin strips, always cutting against the grain.
Top sliced flank steak with additional chopped cilantro if desired and serve.

Notes

Cook Time: Cook times vary from one Instant Pot to another, so you may need to adjust the cook time based on your pressure cooker and on the size and thickness of your flank steak. For less well-done steak, lower the cook time by 5-10 minutes depending on desired doneness. Check temperature with internal meat thermometer before cutting steak.
To Cut the Flank Steak: Using a sharp knife, slice against the grain of the meat, slicing at a diagonal angle. What does against the grain mean? Look for the lines of muscle running through the meat, and slice perpendicularly to those. You may have to adjust the way you’re slicing on different sections of meat depending on the direction the fibers run.
Make it Gluten Free: Make sure your broth is gluten free.
Make it Keto: The orange juice and onion are the only non-keto ingredients in this recipe. Some keto-eaters don’t worry about onions, but you can skip them altogether if you want. Depending on your keto style, you can try an organic orange juice with no added sugar – since you’re only using ¼ cup here, the OJ will only add about 6 carbs total to the entire recipe, or 1 carb per serving. If you’re strict keto, you can skip the orange juice altogether and use more beef broth and lemon juice or more lime juice in its place. You’ll end up with a slightly different flavor but it’ll still be great!

Recipe yields approximately 6 servings. Nutritional values shown are general guidelines and reflect information for 1 serving. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by 6. Result will be the weight of one serving.

Nutrition

June 3, 2021 Air Fryer

Air Fryer Squash

An air fryer is all you need to get perfectly tender, crisp summer squash in no time at all! This recipe for air fryer squash uses olive oil and a little salt & pepper to highlight the natural flavors of the vegetables without overpowering them.

What Makes This Air Fryer Squash So Good

It’s a quick and easy recipe that fits almost any dietary need – low calorie, low carb, keto, gluten free, grain free, no added sugar, paleo, vegan, vegetarian… Everyone can enjoy this tasty snack or side dish!
If you don’t like mushy squash, this is the recipe for you. The air fryer gives you perfectly tender-crisp summer veggies in less than 10 minutes. There’s no messy clean up, no standing over a hot stovetop, no turning and tossing to keep things from burning. Just perfectly cooked squash at the touch of a button.
Any leftover squash can easily be reheated in the microwave, under the broiler, or in the air fryer again for just a couple of minutes. Refrigerate your leftover squash in an airtight container and it’ll keep up to 4 days.

Key Ingredients for Air Fryer Squash

Yellow Squash – Yellow squash is pretty iconic. It’s got a beautiful color (hello, gorgeous yellow) and an interesting shape (roundish and bulbous on one end but skinnier toward the other end).

Zucchini – Another summer squash, zucchini doesn’t look like yellow squash. It’s a straight squash with uniform thickness from one end to the other, and it’s got a rich green color. Both zucchini and yellow squash have a similar taste and texture, and you can use them interchangeably in recipes. I like to use them together, like in this air fryer squash recipe, for some added color.

Chef’s Tips

Like any other air fryer recipe, you want to make sure you don’t overcrowd the air fryer basket. The yellow squash and zucchini should lay in one flat layer, not stacked or overlapping. If they’re stacked, the air won’t circulate around the discs like it should. If the air can’t circulate, they won’t cook evenly. You may have to cook in two batches if you have a small air fryer or if you’re cooking a lot of squash.
For extra flavor, you can mince a little garlic and toss it with the squash and oil. You could also try soy sauce or coconut aminos instead of olive oil.
For crunchy squash and zucchini, try our recipe for Air Fryer Zucchini Chips. The veggies are sliced thin to crisp up nicely, and they’re topped with a little parmesan for a wonderful cheesy flavor.

While You’re Here, Check Out These Other Air Fryer Recipes

Print Recipe

Air Fryer Squash

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Side Dish

Cuisine: American, Vegan

Keyword: easy cooking, summer food, veggie chips

Servings: servings

Calories: 81kcal

Author: Cheryl Malik

Equipment

Air Fryer
Large bowl

Ingredients

1 small yellow squash
1 small zucchini
1 tablespoon olive oil
salt to taste
pepper to taste

Instructions

Preheat air fryer to 400° Fahrenheit.
Slice squash and zucchini into quarter-inch-thick discs.
Place discs in bowl. Drizzle olive oil over vegetables and season with salt and pepper to taste. Toss to coat.
Transfer squash to air fryer. Cook 6 to 7 minutes, or until tender but crisp.

Notes

Recipe yields approximately 2 servings. Nutritional values shown are general guidelines and reflect information for 1 serving. Actual macros may vary slightly based on specific types and brands of ingredients used.

Nutrition

May 11, 2021 Dairy-Free

Instant Pot Asparagus

This Instant Pot Asparagus will be your new favorite quick and easy method to cooking this delicious vegetable! Asparagus is lightly seasoned with garlic and lemon, then perfectly cooked in under 10 minutes.

What Makes This Instant Pot Asparagus Recipe So Good

The Instant Pot takes all the guesswork out of cooking asparagus! Simply set the timer and walk away, then return to tender asparagus every time.
It’s lightly seasoned making it a perfect addition to virtually any meal. Serve this easy veggie alongside salmon, chicken, or whatever protein you’d like for an easy and healthy low-carb lunch or dinner.
It’s the fastest, most efficient way to cook asparagus! This recipe doesn’t only ensure quick cooking, but quick clean-up too.

Key Ingredients for Instant Pot Asparagus

Asparagus – Be sure to trim the bottom 2-3 inches off each asparagus stem before cooking. The reason for this is because the bottom part of asparagus can be rather tough and chewy, even after cooking. To prepare the asparagus for this recipe, simply wash then chop off the ends.

Butter – Feel free to leave out the butter in this recipe, if you’d like. The butter just adds a bit more delicious savory flavor, but is not necessary in cooking this Instant Pot asparagus.

Lemon Juice – Lemon juice adds a bit of brightness to this recipe. The acidity brings out the freshness of the asparagus, and gives it that delightful citrus flavor.

Chef’s Tips

Set the timer on your Instant Pot to 0 minutes – yes, 0 minutes! It will take about 10 minutes to warm up, and it’s during that time that the asparagus will cook.
Although a steamer rack is not required to cook this Instant Pot asparagus, if you have a steamer rack then feel free to use it! I have tested this recipe both with and without a steamer rack, and noticed no difference between the two variations.
Add any other seasonings you’d like to this recipe! Some red pepper flakes would taste great in addition to the spices in this recipe. You can even top the asparagus with some shredded parmesan cheese after cooking for a delicious keto side dish!

What Do We Mean By Healthy?

Our recipes focus on real ingredients and homemade elements. We try to avoid processed flour and sugar, like white flour or white sugar. Our recipes often swap less healthy options (like a commercial, deep-fried tostada) for an easy homemade version.

Our recipes are not necessarily low fat or low calorie, and we aren’t afraid of fat or carbs! Some of our recipes will be “skinny,” low carb, keto, paleo, dairy free, grain free, gluten free, Whole30, or vegan, and they will be labeled when they qualify for any of these diets. All our recipes are easy and family friendly!

More Easy Instant Pot Recipes

Print Recipe

Instant Pot Asparagus

Cook Time10 mins

Total Time10 mins

Course: Side Dish

Cuisine: American

Keyword: easy vegetable, less than 10 minutes, low carb

Servings: servings

Calories: 129kcal

Author: Cheryl Malik

Equipment

Instant Pot

Ingredients

1 pound asparagus ends trimmed
1 cup water
¼ cup butter
3 garlic cloves minced
1 tablespoon lemon juice
½ teaspoon salt

Instructions

Add all ingredients to an Instant Pot, close lid and set steam release knob to sealing position.
Pressure cook on high for 0 minutes, then quick release the steam.
Remove asparagus and serve immediately.

Notes

Make it Vegan: Use vegan butter or olive oil in place of the butter in this recipe.

Recipe yields approximately 4 servings. Nutritional values shown reflect information for one serving of asparagus. Macros may vary slightly depending on specific brands of ingredients used.

Nutrition

May 4, 2021 Air Fryer

Frozen Chicken Breast in the Air Fryer

Cooking frozen chicken breast in the air fryer will be your new favorite hack! Frozen chicken breast is thawed and fully cooked in no-time using this air fryer method.

Close-up image of sliced chicken breast.

What Makes This Frozen Chicken Breast in the Air Fryer Recipe So Good

You can add this chicken to whatever dish you’d like! We kept the seasoning simple and light, making this a versatile addition to any meal.
It totally eliminates the time and energy it takes to defrost frozen chicken! This method does everything from defrost to fully cook the chicken in three easy steps.
You can customize this recipe however you’d like! Add garlic powder and smoked paprika for Mexican-inspired chicken or dried oregano and lemon juice for Mediterranean-inspired chicken. There really is no wrong way to season this recipe, so have fun with it!

Key Ingredients for Frozen Chicken Breast in the Air Fryer

Frozen Chicken Breast – This method eliminates the dreaded task of having to defrost that frozen chicken breast that’s been sitting in your freezer! Simply remove it from the package then place it straight into the air fryer basket.

Olive Oil – Really any cooking oil will work in this recipe! If you’re looking to make this recipe even easier, then use spray cooking oil and simply give the chicken a quick spritz of oil before cooking.

Chef’s Tips

It’s important to remember that not all air fryers are created equal. When you pause to flip the chicken breast halfway through cooking, evaluate how quickly it’s cooked and adjust the total cook time as needed.
Allow the cooked chicken to sit for at least 5 minutes before slicing. If you go straight into slicing the chicken as soon as you remove it from the air fryer, all of its delicious juices will pour out – resulting in less flavorful chicken.
Store this chicken in an airtight container in your fridge for up to 4 days. You can then reheat it in your air fryer set to 360° Fahrenheit for 5 minutes or until warm throughout!

What Do We Mean By Healthy?

Sliced chicken breast arranged on a plate with fresh parsley and a lemon wedge.

Ways To Use This Chicken Breast

Print Recipe

Frozen Chicken Breast in the Air Fryer

Cooking frozen chicken breast in the air fryer will be your new favorite hack! Frozen chicken breast is thawed and fully cooked in no-time using this air fryer method.

Prep Time5 mins

Cook Time35 mins

Total Time40 mins

Course: Main Course

Cuisine: American

Keyword: cooking hack, four ingredients, meal prep

Servings: servings

Calories: 277kcal

Author: Cheryl Malik

Equipment

Air Fryer

Ingredients

1 pound frozen chicken breast
1 teaspoon olive oil see Notes
½ teaspoon salt
¼ teaspoon black pepper

Instructions

Preheat air fryer to 360° Fahrenheit.
Place chicken breast in air fryer basket, drizzle with olive oil and sprinkle evenly with salt and black pepper.
Cook for 35 minutes, pausing to flip chicken halfway through.

Notes

Olive Oil: You can use any kind of cooking oil you’d like in this recipe.

Recipe yields approximately 2 servings. Nutritional values shown reflect information for one serving of shrimp. Macros may vary slightly depending on specific brands of ingredients used.

Nutrition

April 20, 2021 Family Friendly

Keto Sloppy Joes

These keto sloppy Joes are a spot-on, low-carb take on a classic family-favorite. With lots of flavor and only 3g net carbs per serving, this is a perfect, easy meal to add to your dinner rotation.

Close up of a keto sloppy joe on a keto hamburger bun

What Makes These Keto Sloppy Joes So Good

This recipe has all the flavor of traditional sloppy Joes without any of the added sugar or high fructose corn syrup that’s in the canned versions. Seriously, it’s so spot-on that even non-keto eaters will love it. They probably wouldn’t even know it was keto unless you told them!
They’re really easy to make! The actual cook time is next-to-nothing, so you’ll be ready to eat in less than 30 minutes.
You can easily double the recipe for large groups, or just to prep some make-ahead meals. Store any leftovers in an airtight container in the fridge up to 3 days, or freeze them up to 3 months!

Key Ingredients for Keto Sloppy Joes

Ground Beef – We used ground beef with a 85% lean, 15% fat ratio this time around, but you could go with an 80/20 ground beef if you’d like a little more fat in your keto sloppy Joes! 85/15 has a tendency to dry out if you overcook it. Keep that in mind while it’s on the stove.

Tomato Paste – A lot of canned tomato products have unnecessary added sugars, so be sure to read the label! The very, very small amount of sugar you’ll actually consume should come from the tomatoes, not any added sugars or any sugar substitutes that aren’t keto-friendly.

Ketchup – Like with tomato paste, you’ll want to choose the lowest carb, lowest sugar ketchup you can find. For store-bought, Primal Kitchen makes a great keto-certified ketchup with no added sugar (or sugar substitutes) and only 2g of carbs per tablespoon. If you’d like to make your own, check out this keto ketchup recipe from 40 Aprons.

Chef’s Tips

Classic sloppy Joes are served on hamburger buns, but traditional buns don’t fit in a keto way of eating. Instead, use keto-friendly hamburger buns, like Sola Golden Wheat buns or Thin Slim Foods Zero Net Carb buns. You could also skip the buns and serve your keto sloppy Joes in hollowed-out green bell peppers, in lettuce cups, or on mashed cauliflower.
We didn’t use any this time, but cheese is a great addition to keto sloppy Joes! Top them with some shredded cheese or a little keto cheddar cheese sauce.
You can make your keto sloppy Joes in the Crockpot if you’d prefer a more hands-off method! You’ll still start out on the stove – melt the butter in a skillet, then add the ground beef. Break it up and brown it, then add the onion. Cook the ground beef and onion for 3-5 minutes, then transfer that mixture and all your sauce ingredients to the slow cooker. Cook everything on HIGH for 3 hours or LOW for 6 hours.

What Do We Mean By Healthy?

Other Keto Recipes You’ll Love

Print Recipe

Keto Sloppy Joes

These keto sloppy Joes are a spot-on, low-carb take on a classic family-favorite. With lots of flavor and only 3g net carbs per serving, this is a perfect, easy meal to add to your dinner rotation.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Main Course

Cuisine: American, Keto

Keyword: LCHF, low glycemic, no sugar added

Servings:

Calories: 298kcal

Author: Cheryl Malik

Equipment

Large skillet with lid
Wooden spoon
Bowl

Ingredients

1 tablespoon butter
1 pound ground beef
½ of one yellow onion see Notes
2 cloves garlic minced
1 tablespoon no-sugar-added tomato paste
½ cup sugar-free ketchup
⅓ cup beef broth
1 tablespoon Brown Swerve optional
½ teaspoon chili powder
1 teaspoon yellow mustard
1 teaspoon Worcestershire see Notes
¼ teaspoon salt
¼ teaspoon black pepper

Instructions

Melt butter in large skillet over medium-high heat.
Add ground beef and crumble into pieces with back of wooden spoon. Cook until brown, approximately 5 to 6 minutes.
Remove ground beef from skillet. Do not drain. Add onions and garlic to skillet and cook until fragrant, approximately 1 to 2 minutes.
Return ground beef to skillet. Add remaining ingredients and stir to combine. Reduce heat to low. Cover and simmer 10 minutes. If mixture seems dry, add more beef broth, 1 tablespoon at a time.
Stir and remove from heat. Divide into portions. Serve hot.

Notes

Onion is recommended, but some keto-eaters try to avoid them. If you’d like to save a carb, you can skip them.
Be sure to use a tomato paste and a ketchup with no added sugar.
There’s usually a little sugar in Worcestershire, but we’re only using 1 teaspoon of the sauce here so it shouldn’t be enough to cause concern. Check the label, though, and choose a brand with the fewest carbs and sugars. You could also use soy sauce or tamari, though the flavor will be a little different.

Recipe yields approximately 4 servings. Nutritional values shown reflect the information for 1 serving using 85/15 ground beef with onions and Brown Swerve. Nutritional values shown do not include information for keto buns or any other serving methods. Macros may vary slightly depending on specific brands and types of ingredients used.

To determine the size of one serving, prepare the recipe as instructed, then weigh the entire finished recipe. Divide the total weight of the recipe (not including the weight of the bowl, pot, or plate the food is in) by 4. Result will be the weight of one serving.

Nutrition

April 15, 2021 Gluten-Free

Keto Spaghetti

This keto spaghetti is comfort food made healthy! Traditional Italian meatballs are made low-carb with extra cheese and a touch of heavy cream. Palmini noodles are tossed in a simple, yet delicious sauce for an easy keto meal.

What Makes This Keto Spaghetti So Good

The meatballs are incredibly tender and flavorful! We removed the breadcrumbs and added in both parmesan and mozzarella cheese for keto meatballs that are totally irresistible.
The sauce is just four ingredients! There’s no need to complicate things when it comes to spaghetti sauce. Just diced tomatoes, garlic, and a couple spices make for an easy and delicious sauce.
Palmini noodles closely resemble spaghetti and offer a nice texture to this dish. This plant-based keto spaghetti alternative is super satisfying but a whole lot healthier!

Key Ingredients For Keto Spaghetti

Ground Beef – I kept things simple in this recipe by using just ground beef in my meatballs, but you can use half ground pork instead. If you want to use ground pork, mix together 1/2 a pound of ground pork with 1/2 a pound of ground beef.

Diced Tomatoes – Feel free to use whole or crushed canned tomatoes in place of the diced tomatoes in this recipe. I find diced tomatoes break down just enough in this keto spaghetti sauce, though you can use whichever version of canned tomatoes you prefer. Make sure they’re low in carbs and sugar! And if you can’t find sugar-free canned tomatoes, you can use 2 cups of chopped fresh tomatoes instead, though they will yield less flavor than the canned kind.

Palmini Noodles – Made from hearts of palm, this unique keto spaghetti is surprisingly delicious. Hearts of palm is a keto-friendly low carb vegetable, making Palmini noodles the ideal spaghetti substitute in this recipe. You can find Palmini noodles in a can or a sealed bag at most grocery stores. Be sure to drain and rinse your Palmini noodles well before using in this recipe.

Chef’s Tips

If your pot isn’t large enough to sear all meatballs at once, sear them in two or three batches instead. It took me two batches to sear all of my meatballs in this recipe. It is very important that you don’t overcrowd your pot, otherwise your meatballs will get stuck together.
This keto spaghetti recipe does not require cooking the Palmini noodles before adding them to the sauce and meatballs. However, if you prefer softer noodles, you can cook the Palmini noodles in boiling water for 5-10 minutes before using in this recipe.
I highly recommend finishing off this keto spaghetti with some extra parmesan cheese and fresh parsley or basil! The additional cheese makes the macros even better for the keto diet and fresh herbs add a bit of brightness to the overall dish.

Keto Spaghetti and Meatballs

What Do We Mean By Healthy?

Other Keto Recipes You’ll Love

Print Recipe

Keto Spaghetti

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Main Course

Cuisine: Italian

Keyword: comfort food, family friendly, tomato sauce

Servings: servings

Calories: 459kcal

Author: Cheryl Malik

Equipment

Large bowl
Large pot

Ingredients

For the Meatballs

1 pound ground beef see Notes
1 garlic clove minced
2 tablespoons heavy cream
¼ cup grated parmesan cheese see Notes
¼ cup shredded mozzarella cheese
1 teaspoon Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil

For the Sauce

2 garlic cloves minced
1 14-ounce can diced tomatoes no sugar added
1 teaspoon Italian seasoning
½ teaspoon salt

For the Spaghetti

24 ounces Palmini noodles see Notes

Instructions

Mix together the ground beef, garlic, egg, heavy cream, parmesan cheese, mozzarella cheese, Italian seasoning, salt, and black pepper in a large bowl.
Using a tablespoon or cookie scoop, measure out 2 tablespoon of meat per meatball and roll into a ball using the palms of your hands.
Once all meatballs are prepped, add olive oil to a large pot or dutch oven over medium heat. Working in batches, sear meatballs for 2-3 minutes per side.
Sauté the garlic in the same pot you cooked your meatballs in over medium-low heat for 2 minutes. Add all other sauce ingredients and stir to combine.
Gently add your meatballs back into the pot. Cover pot with lid, reduce heat to low and let simmer for 15-20 minutes or until meatballs are cooked through.
Drain and rinse the Palmini noodles, then remove pot from heat and stir the noodles in. Divide into 4 portions and serve.

Notes

Ground Beef: You can use anywhere from 70% to 95% lean ground beef.
Parmesan Cheese: For keto-friendly grated parmesan cheese, we recommend buying a block of parmesan cheese and grating it yourself. Pre-grated cheeses often times contain fillers which add unnecessary carbs.
Palmini Noodles: Feel free to use your favorite keto pasta in this recipe. Zucchini noodles would taste great!

Recipe yields approximately 4 servings. Nutritional values shown reflect the information for 1 serving out of 4. Macros may vary slightly depending on specific brands and types of ingredients used.

Nutrition

April 1, 2021 Dairy-Free

Steamed Cauliflower

Steamed cauliflower is an easy way to get perfectly tender cauliflower florets in no time at all. A drizzle of olive oil and a little herbs and lemon zest take it to another level. Low calorie, low carb, and full of fiber and antioxidants.

What Makes This Steamed Cauliflower So Good

A drizzle of olive oil and a little salt, fresh herbs, and lemon zest take this cauliflower from bland to delectable in no time at all.
Cauliflower is naturally low calorie, low in carbs, and high in fiber, which is great if you’re following a specifically low carb or ketogenic way of eating, or if you’re just watching what you eat in general!
It’s super easy to make, which is great for busy nights when you don’t really feel like cooking, or busy meal prep days when you have a lot on your plate (literally!)
Speaking of meal prep, you can refrigerate steamed cauliflower in an airtight container up to 5 days, so it’s a great make-ahead option!

Steamed Cauliflower

Key Ingredients for Steamed Cauliflower

Cauliflower – This not-too-distant cousin of cabbage and broccoli is full of fiber and antioxidants that your body will love. It’s blown up in popularity in the last few years because it’s a great, carb-friendly alternative to starchy foods like potatoes and rice. You’ve probably heard of cauliflower rice, mashed cauliflower, or even cauliflower pizza crust. Does cauliflower taste like rice or potatoes? Not really, no. But for a lot of people, it’s a workable alternative!

Olive Oil – Olive oil compliments the natural flavor of the cauliflower, herbs, and lemon zest without detracting or overpowering. Plus it’s a great source of healthy fats, and it’s got a solid amount of antioxidants, too.

Chef’s Tips

Fresh cauliflower will you give you the best flavor and texture! I definitely recommend it here over frozen!
You can use a metal or silicone steaming basket for this recipe.
What’s the best way to cut a head of cauliflower into florets? Easy! Remove the leaves from the head, then cut around the large stem to remove it. The cauliflower will break apart, and from there you can keep breaking or cutting it into smaller florets. Cut off any large stems from the florets
For a twist, stop after step 4 of this recipe and use your steamed cauliflower to make our Cauliflower Chips.
Looking for a hands-off way to steam cauliflower? Check out our post on Instant Pot Cauliflower.

What Do We Mean By “Healthy?”

Olive oil poured onto a bowl of steamed cauliflower

More Basics You’ll Be Glad You Know

Print Recipe

Steamed Cauliflower

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Course: Basics, Side Dish

Cuisine: American

Keyword: dairy-free, gluten-free, low carb

Servings:

Calories: 198kcal

Equipment

Saucepan
Steamer basket
Fork
Large bowl

Ingredients

1 head cauliflower
½ cup water
2 tablespoons olive oil
½ teaspoon kosher salt
3-4 tablespoons fresh herbs chopped, optional
1 teaspoon lemon zest optional

Instructions

Chop cauliflower into florets.
Add water to saucepan, then place steamer basket in saucepan and bring water to boil over high heat. Note: The surface of the water should be just under the bottom of your steamer basket.
Once water starts boiling, add cauliflower to steamer basket. Reduce heat to medium.
Steam 10 minutes or until tender and can be easily pierced with fork.
Remove cauliflower from steamer basket and transfer to large bowl. Drizzle olive oil onto cauliflower, then add salt, herbs, and lemon zest. Toss to coat, then serve.

Notes

We used fresh parsley for the herbs this time around, but you can use any herbs you like, or skip them altogether!
Cook times will vary slightly based on the size and thickness of your florets, and how fresh your cauliflower is. The fork method is the best test of tenderness.

Recipe yields approximately 2 servings. Nutritional values shown reflect information for one serving of chicken cordon bleu casserole. Macros may vary slightly depending on specific brands of ingredients used.

To determine the size of one serving, prepare the recipe as instructed, then weigh the entire recipe when finished. Divide the total weight (not including the weight of the container the sauce is in) by 6. Result will be the weight of one serving.

Nutrition

March 5, 2021 Air Fryer

Sausage in the Air Fryer

Cooking sausage in the air fryer is our favorite way to get Italian sausage or bratwurst on the table! Hands off and super quick, the air fryer cooks sausage beautifully, with a perfect crisp skin.

What Makes Sausages in the Air Fryer So Good

This air fryer method is SO easy. No standing over the stovetop while grease splashes everywhere, turning the sausages constantly to make sure they’re browned (not burnt) outside but still perfectly cooked inside. Here the air fryer does all the work, and it’s virtually hands-free! You just need to flip the sausages once, halfway through the cook time.
Air fryer sausages come out perfectly cooked, every single time. Stovetop sausages can vary every time you make them if the heat is even slightly off, or if you flip them too many times, or not enough, or any number of little factors. Air fryer sausages are always beautifully crisp outside and outrageously juicy inside.
It takes less than 20 minutes to go from fridge to table! Sausages make a great pairing with all sorts of things, too – roasted peppers and onions, potatoes, pasta with a cream sauce… you could even eat the sausages in buns or just on their own!

Key Ingredients for Sausage in the Air Fryer

Sausage – Link sausages are literally the only ingredient you need for air fryer sausages! This method will work for any link sausage, so just pick your favorite (or try something new, it’s entirely up to you!). Smaller links, like breakfast sausages, will cook a little faster than thicker sausages like bratwursts. If you’re Whole30, make sure the sausages you use are Whole30-compliant!

Chef’s Tips

For larger sausages or smaller air fryers, you may not be able to fit 5 link sausages in the basket at once. That’s okay! You can work in batches if you need to. The key is to make sure they’re laying in one even layer, not touching or overlapping, so the air can circulate completely. Any spot the air can’t reach is a spot the sausage won’t cook completely.
Don’t pierce the skin of the sausages before you put them in the air fryer! The skin is there to hold in all the juices, and poking holes in it would just let all those juices run out during cooking.
Air fryer smoking? No worries! Sausages are high in fat, and sometimes the dripping fat causes a little smoke. If you run into this, you can try putting a parchment paper made specifically for air fryers in the bottom of the basket, under the sausages. A little water in the bottom of the basket could help, too.
Air fryers are phenomenal, but like with any appliance, one can be a little different from another. Keep an eye on your sausages in the air fryer the first time or two you make them, so you know exactly what cook time works best for your air fryer! Remember, with pork sausage, you want an internal temperature of at least 160° Fahrenheit.

What Do We Mean By “Healthy?”

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Sausage in the Air Fryer

Cooking sausage in the air fryer is our favorite way to get Italian sausage or bratwurst on the table! Hands off and super quick, the air fryer cooks sausage beautifully, with a perfect crisp skin.

Prep Time5 mins

Cook Time14 mins

Total Time19 mins

Course: Main Course

Cuisine: American

Keyword: carnivore, keto, summer cookout

Servings: servings

Calories: 388kcal

Equipment

Air Fryer
Tongs

Ingredients

5 sausage links like Italian sausage or bratwurst, about 18 ounces

Instructions

Preheat air fryer to 370° Fahrenheit. Place sausages in single layer in basket.
Return basket to air fryer. Cook 13 minutes for a softer skin or 14 minutes for a nice browned exterior. Using tongs, flip sausages once midway through cooking.

Notes

Recipe yields 5 cooked sausages. Nutritional values shown reflect information for 1 serving, or 1 cooked sausage. Macros may vary slightly depending on the specific brand and type of sausages used.

Nutrition

February 4, 2021 Desserts

Chocolate Covered Espresso Beans

Chocolate covered espresso beans are the bite-sized energy boost you’ve been craving! Sweet and crunchy, with a little punch of caffeine. This 2-ingredient recipe comes together in less than 15 minutes.

What Makes This Chocolate Covered Espresso Beans Recipe So Good

There’s only 2 ingredients in this recipe, and you can find them at almost any grocery store! No need to run around tracking down crazy ingredients you might not use ever again.
They give you a little energy boost, thanks to the caffeine content of the espresso beans. How much exactly depends on the type of beans you use, but generally whole coffee beans have more caffeine than brewed coffee! Keep that in mind if you’re caffeine-sensitive.
Store them in an airtight container (refrigerated or room temperature) up to one week for a sweet treat you can keep on hand! They also freeze well – just keep them in an airtight container up to one month.

Chocolate Covered Espresso Beans Ingredients

Espresso Beans – You can use basically any whole bean coffee you can find at your local grocery store! Hazelnut and vanilla beans add a little extra flavor to this recipe. Dark coffee beans generally work well with the sweetness in milk chocolate, while medium or light roast beans work well with the bitterness in dark chocolate.

Chocolate – The great thing about this recipe is you can customize it so easily! We used semi-sweet chocolate chips, but you can use a chocolate bar, chili-flavored dark chocolate chips, mint chocolate chips, or any other flavor chocolate you like!

Chef’s Tips

Eat them on their own by the handful, or use them as a garnish for chocolate cupcakes or brownies.
We used a microwave to melt the chocolate because it’s so quick and easy, but you can totally use a double boiler if you prefer!
For a keto treat, try something like Choczero chocolate chips or Lily’s 55% Dark chocolate chips.
After coating the beans in the melted chocolate, you can roll them in cocoa powder if you like a really chocolatey snack.

Close up of chocolate covered espresso beans in a white bowl

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5 from 1 vote

Chocolate Covered Espresso Beans

Chocolate covered espresso beans are the bite-sized energy boost you've been craving! Sweet and crunchy, with a little punch of caffeine. This 2-ingredient recipe comes together in less than 15 minutes.

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Dessert, Snack

Cuisine: American

Keyword: 2 ingredients, easy to make, no cooking

Servings: servings

Calories: 130kcal

Author: Cheryl Malik

Equipment

Microwave
Microwave-safe bowl
Baking sheet
Parchment paper

Ingredients

1 cup espresso beans
1 cup semi-sweet chocolate chips or 1 milk chocolate bar

Instructions

Place chocolate chips (or chocolate bar, broken into pieces) in microwave-safe bowl.
Microwave in 10-second intervals, stirring between each, until chocolate is melted. Be careful not to burn chocolate.
Remove bowl from microwave and add in espresso beans, stirring until well combined.
Remove each espresso bean individually using a fork. Place beans on baking sheet lined with parchment paper, being careful not to let them touch.
Repeat until all beans are coated in chocolate and placed on parchment paper.
Let beans cool at room temperature. Alternately, chill them in the refrigerator to help them set up faster.

Notes

Make it Keto: Use keto-friendly chocolates like Choczero or Lily’s brands chocolate.

Recipe yields approximately 8 servings. Nutritional values shown reflect information for 1 serving. Macros may vary slightly depending on the specific brands of ingredients used.

To determine the size of one serving, prepare the recipe as instructed, then weigh the entire finished recipe . Divide the total weight of the recipe (not including the weight of the bowl, pot, or plate the food is in) by 8. Result will be the weight of one serving.

Nutrition

January 28, 2021 Keto

Keto Gumbo

This keto gumbo recipe is hearty and full of flavor! Based on a traditional gumbo with chicken, andouille sausage, and lots of shrimp, this recipe makes a big pot of delicious Southern fare that will transport you right to New Orleans.

What Makes This Keto Gumbo Recipe So Good

It’s super easy to make. There’s really very little active work involved – mostly you just add everything to the pot and let it simmer for a while!
There’s so much authentic flavor in this dish, you’ll almost feel like you’re sitting in the French Quarter listening to jazz. Almost.
New Orleans is all about community, and gumbo is a perfect large-gathering recipe. You can easily double (or triple!) this recipe to feed a big group, so get the whole krewe together and eat up.

Keto Gumbo

Keto Gumbo Ingredients

Xanthan Gum – OK, so. The rule is – it’s not gumbo if it doesn’t start with a roux. Buuuuuuttttttt… Roux is made from oil or fat and flour, and that’s not exactly keto-friendly, so we’re fudging the rules here a little. Our gumbo starts out with a faux-roux made from oil and xanthan gum.

Filé Powder – Filé is an earthy, rooty seasoning that adds so much classic flavor to a bowl of gumbo. Tony Chachere’s is my favorite brand, but use any you can find! If you can’t find any, don’t stress. You can just leave it out!

Chef’s Tips

If you’re planning to make this ahead of time or freeze the leftovers, keep the shrimp separate and cook it when you’re ready to eat. Shrimp just doesn’t reheat well – it gets a rubbery texture that’s really unappealing.
Unless you live near the coast and can buy live shrimp fresh off the boat, you’re better off just buying frozen shrimp. Frozen shrimp will taste better than the “fresh” shrimp from the grocery store, which are really just frozen shrimp that were thawed and then set out in an ice boat.
Wild-caught shrimp are more flavorful than farmed shrimp. Take a second to check the package for that designation, but don’t lose sleep if you can’t find wild-caught at your local store.

Close up photo of a white bowl of keto gumbo

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Keto Gumbo

Prep Time15 mins

Cook Time2 hrs

Total Time2 hrs 15 mins

Course: Main Course

Cuisine: American, Cajun

Keyword: creole, mardi gras, new orleans

Servings: servings

Calories: 463kcal

Author: Cheryl Malik

Equipment

Large pot

Ingredients

½ cup canola or avocado oil
2 teaspoons xanthan gum plus more
2 cloves garlic
½ cup onion chopped
½ cup celery finely chopped
1 green bell pepper chopped
1 red bell pepper chopped
1 pound chicken chopped into 1" pieces
½ teaspoon dried thyme
1 tablespoon salt
1 tablespoon cajun seasoning
1 ½ teaspoons gumbo filé powder
1 pound andouille sausage sliced into discs
8 cups chicken broth
1 14.5-ounce can diced tomatoes
1 10-ounce package okra thawed
1 pound shrimp peeled, deveined
3 bay leaves
2 tablespoons hot sauce plus more if desired
cauliflower rice for serving
fresh parsley for garnish
green onions for garnish

Instructions

Heat oil in a large pot over medium heat and slowly whisk in xanthan gum. Simmer until congealed, approximately 5 minutes.
Add in garlic, celery, onion, bell peppers, and chicken. Cook 10 minutes.
Add thyme, salt, cajun seasoning, filé powder, and sausage.
Gradually stir in broth, diced tomatoes, and okra, then add shrimp, bay leaves, and hot sauce.
Simmer covered on low heat for 1 – 1 ½ hours. After simmering, sprinkle a little more xanthan gum on top of the gumbo and stir it in well.
Portion into bowls. Serve with cauliflower rice and garnish with green onions and fresh parsley.

Notes

Recipe yields approximately 8 servings. Nutritional values shown reflect information for 1 serving. Values shown do not include cauliflower rice. Macros may vary slightly depending on the specific brands of ingredients used.

Nutrition