Keto

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?”

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!

Olive oil poured onto a bowl of steamed cauliflower

More Basics You’ll Be Glad You Know

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.

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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

More Incredible Chocolate Recipes

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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

January 26, 2021 Breakfast

How to Cook Turkey Bacon in the Oven

Cooking turkey bacon in the oven is a total game-changer! It’s the best way to get crispy, perfect bacon each and every time you cook it. You’ll never go back to stove-top bacon after you try this method.

6 slices of turkey bacon laid diagonally across a sheet of parchment paper

What Makes This Technique So Good

It’s the fastest, easiest way to get perfectly cooked turkey bacon each and every time.
With this method, there’s no babysitting a hot pan of grease, hoping you don’t accidentally leave the bacon in the pan for 30 seconds too long. Cooking bacon in the oven requires very little attention, especially after the first time you do it!
The grease doesn’t splatter in the oven like it does on the stove, so there’s no messy cleanup afterward!

What You’ll Need to Cook Turkey Bacon in the Oven

Turkey Bacon – This lower-calorie, lower-fat alternative to pork bacon is a favorite of many who are watching their cholesterol or just don’t eat pork. The problem is that, no matter how you try, it seems like you just can’t get that classic, crisp, bacon texture from turkey bacon. Cooking it in the oven completely changes the game, though!

How to Cook Turkey Bacon in the Oven

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

Set a baking rack on a baking sheet, then lay the turkey bacon on the rack in a single layer. Be careful not to overlap the strips – if you do, they won’t cook evenly.

Cook the bacon in a 400° Fahrenheit oven for 10 minutes, then flip the strips over and cook another 10 minutes, or until they’re as crispy as you like them. Remove the cooked bacon from the oven and place the strips on a paper-towel-lined plate to drain any remaining grease.

Chef’s Tips

Keep an eye on your bacon, as cook times will vary from oven-to-oven. If you prefer chewier bacon, you may want to cut your cook time down to 15 minutes total.
For some extra flavor, rub a little freshly cracked black pepper on your turkey bacon before you put it in the oven.
The first time you cook your bacon in the oven, make a note of the amount of time it takes to reach your perfect bacon crispness. Then you’ll be able to time it perfectly each and every time!
For easier cleanup, place a sheet of parchment paper under the baking rack.
If you’re only cooking one pan of bacon, place your oven rack in the middle of the oven. That will help the bacon cook evenly!

What Do We Mean By “Healthy?”

3 and a half slices of turkey bacon on a sheet of parchment paper

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How to Cook Turkey Bacon in the Oven

Cooking turkey bacon in the oven is a total game-changer! It's the best way to get crispy, perfect bacon each and every time you cook it. You'll never go back to stove-top bacon after you try this method.

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Breakfast

Cuisine: American

Keyword: easy to make, keto, low carb

Servings: servings

Calories: 210kcal

Author: Cheryl Malik

Equipment

Baking sheet
Baking rack

Ingredients

1 12-ounce package turkey bacon

Instructions

Preheat oven to 400° Fahrenheit and place baking rack on top of baking sheet.
Place strips of bacon on baking rack, careful not to overlap. Bake 10 minutes, then flip bacon strips and bake another 10 minutes.
Remove from oven and place on paper towels to drain any remaining grease.

Notes

For Whole30 or Paleo diets, be sure to use a compliant turkey bacon.
Keep an eye on your bacon, as cook times will vary from oven-to-oven. If you prefer chewier bacon, you may want to cut your cook time down to 15 minutes total.

Recipe yields approximately 4 servings. Nutritional value shown reflects information for 1 serving. Macros may vary slightly depending on the specific brands of ingredients used.

Nutrition

January 22, 2021 Desserts

Keto Churros

These cinnamony keto churros are so close to traditional churros you won’t believe they’re low carb. Crispy-yet-fluffy, lightly fried, and coated in a cinnamon/brown “sugar” mixture. They’re a delicious dessert that beg to be eaten with keto-friendly chocolate sauce, caramel sauce, or vanilla ice cream.

What Makes This Recipe So Good

They’re SO easy to make! A little melting, a little mixing, a little frying, and before you know it you’ve got a dozen delicious low-carb churros.
You don’t need much oil at all. The keto churros will float so as long as the oil is roughly one inch deep, you’ll be golden (pun absolutely intended).
If you want to make these ahead of time, mix up the dough and store it (covered, in an airtight container) overnight in the refrigerator. Let it come to room temperature before frying.

Keto Churros Ingredients

Mozzarella Cheese – OK, it seems a little odd. Cheese? In churros? Sweet, cinnamony churros? Yes. The mozzarella makes these churros crisp up like traditional churros, and absolutely does not make them taste like cheese sticks at all.

How to Make Keto Churros

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

In a deep pot, heat avocado, coconut, or canola oil. At the same time, melt your cheeses in a glass bowl and mix your dry ingredients in another bowl. When the cheeses are ready, stir in the dry ingredients until you have a dough.

Fill a piping bag (or Ziploc bag) with churro dough, and when the oil is hot (see tips below) pipe 3-inch strips of dough directly into the oil. Don’t drop the dough straight down into the oil, but rather pipe the dough length-wise across the top of the oil. Let it cook for 10 seconds or so, then flip and let the other side cook. Both sides should end up a light, golden brown.

When the churros are ready, remove them from the oil and place them on paper towels to drain the excess oil, then repeat the process with new batches until all the dough has been fried.

While the churros are still hot, roll them in the cinnamon/brown “sugar” mixture to completely coat all the sides. Serve and enjoy!

Chef’s Tips

You absolutely must serve these keto churros with a keto-friendly chocolate sauce, a keto-friendly caramel sauce, or a keto-friendly vanilla ice cream. For a quick and easy store-bought dipping sauce, I like Walden Farms brand chocolate dip or caramel dip!
If your oil isn’t hot enough, your keto churros will just soak it up instead of frying properly. If it’s too hot, the churros will burn. The easiest way to tell if your oil is ready (without using a thermometer) is to dip the end of a wooden spoon in the oil. If you get steady bubbles, you’re good to go. Super intense bubbles mean your oil is too hot, and no or very few bubbles means it’s not hot enough.
To shave another carb off your count, shred your own mozzarella cheese. Some prepackaged shredded cheeses use a little flour and filler to prevent clumping in the bags, which subsequently raises their carb totals slightly.

What Do We Mean By “Healthy?”

Close up photo showing inside of keto churros

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Keto Churros

Prep Time10 mins

Cook Time5 mins

Total Time15 mins

Course: Dessert, Snack

Cuisine: Mexican

Keyword: cinco de mayo, low carb, sugar free

Servings: churros

Calories: 117kcal

Author: Cheryl Malik

Equipment

Microwave-safe glass bowl
Large pot with tall sides
Piping bag
Large piping tip
Paper towels

Ingredients

For the Cinnamon "Sugar" Coating

½ cup Swerve Brown 100 grams or 3.5 ounces
2 teaspoons cinnamon

For the Churros

enough virgin coconut oil or ghee for frying
1 ½ cups shredded mozzarella 170 grams or 6 ounces, see Notes
3 tablespoons Philadelphia cream cheese 45 grams or 1.6 ounces
1 cup almond flour 100 grams or 3.5 ounces
2 eggs large
1 tablespoon granulated erythritol or Swerve Granular 10 grams or 0.4 ounces
¼ teaspoon cinnamon
2 teaspoons gluten-free baking powder

Instructions

Mix Swerve Brown and cinnamon in bowl and set aside.
Heat oil or ghee in large pot. Liquid should be approximately one inch deep.
In a glass bowl, microwave cream cheese and mozzarella until melted. Be careful not to burn cheese. Microwave in 20 second intervals, stirring between each.
While cheese is being microwaved, in another bowl mix together almond flour, eggs, erythritol, cinnamon, and baking powder.
Stir in melted cheese and mix until dough forms.
Spoon dough into piping bag. When oil is hot, squeeze dough directly into oil in 3-inch strips.
Fry dough 10 seconds, or until golden, then flip and fry another 10 seconds.
Immediately remove churro from oil and place on paper towels to drain. Repeat above until all dough has been fried.
While churros are still hot, dip each individual churro in cinnamon-"sugar" mixture until fully coated.
Serve with keto-friendly chocolate sauce, caramel sauce, or vanilla ice cream.

Notes

Use low-moisture, part-skim shredded mozzarella cheese for this recipe and not fresh mozzarella.

Recipe yields approximately 12 (one dozen) 3-inch long churros. Nutritional information shown reflects values for one churro with cinnamon-“sugar” coating. Macros may vary slightly depending on the specific brands of ingredients used.

Nutrition

January 20, 2021 Desserts

Keto German Chocolate Cake

Our keto German chocolate cake might be the easiest and tastiest sugar-free dessert you’ll ever make. Moist low-carb chocolate cake topped with the perfect amount of fluffy brown “sugar” coconut frosting.

What Makes This Recipe So Good

This chocolate cake is so moist and rich. It’ll completely satisfy any chocolate cravings you’re having!
It has all of the best textures to make your mouth happy. Crunchy pecans go beautifully with the fluffy frosting and flaky coconut.
It’s only 7g net carbs per slice, which means you can have your cake and eat it, too!

Keto German Chocolate Cake

Keto German Chocolate Cake Ingredients

Heavy Cream – Traditional German chocolate cake uses evaporated milk for the frosting, but heavy cream accomplishes the same goal without all those extra carbs.

Shredded Coconut – It’s not German chocolate cake without coconut! Be careful what kind of coconut you use, because a lot of brands add in unnecessary sugars which really run up your carb count. Bob’s Red Mill offers unsweetened shredded coconut that’s only 1g net carbs per serving! If you like a chunkier frosting, you can use Bob’s Red Mill coconut flakes instead.

Coconut Flour – A secret ingredient! You only need a little pinch of coconut flour here. Add it to your frosting and it’ll keep the butter from separating out, ensuring you’ve got the perfect frosting consistency.

How to Make Keto German Chocolate Cake

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

Whisk together all dry ingredients, then in another bowl, combine the butter and eggs. Slowly incorporate your dry-ingredients mixture into the egg mixture, alternately adding in milk, until you’ve got a rich, chocolatey cake batter. Divide the batter evenly between two round pans and bake for 18 to 20 minutes. Use the knife trick to time it just right!

To make the frosting, combine heavy cream, egg yolks, butter, and brown “sugar” in a medium saucepan over medium heat, and cook until the mixture is good and thick. Stir in the rest of the frosting ingredients and combine everything thoroughly.

To build your cake, frost the top of the bottom layer, then stack the second layer on top. Dollop the remaining frosting on top of the second layer and spread it evenly down the sides. Congratulations! You’ve just made a keto German chocolate cake!

Chef’s Tips

Not a fan of coconut? Make the chocolate cake as instructed, then top it with our rich keto cream cheese frosting instead! You can also just leave the shredded coconut out of this recipe for a delicious brown “sugar” frosting.
The cake will keep cooking as it cools, so be careful not to overbake it. The best way to tell if it’s ready is to stick a knife or toothpick into the center. If it comes out clean, or with just a few crumbs, it’s time to take it out of the oven!
If you’re having trouble spreading out your frosting because it’s too thin, then it didn’t cook long enough. Be sure to cook until it’s thick!
To cut the most perfect cake slices, use a tomato knife or another thin, serrated knife. Cut with a gentle sawing motion, and run the knife under warm water between each slice. Make sure the knife is completely dry, but still warm to the touch, before you cut again. Chilling the cake for 10 to 15 minutes first will also help your slices come out cleanly.

What Do We Mean By “Healthy?”

Overhead angle of a slice of keto German chocolate cake on a plater with a fork next to half of the whole cake on a plate

More Amazing Keto Desserts

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Keto German Chocolate Cake

Our keto German chocolate cake might be the easiest and tastiest sugar-free dessert you'll ever make. Moist low-carb chocolate cake topped with the perfect amount of fluffy brown "sugar" coconut frosting.

Prep Time15 mins

Cook Time45 mins

Course: Dessert

Cuisine: American

Keyword: birthday, low carb, sugar free

Servings: slices

Calories: 521kcal

Author: Cheryl Malik

Equipment

Two 8-inch round cake pans
Parchment paper
Two large mixing bowls
Medium saucepan
Hand mixer or stand mixer

Ingredients

For the Cake

¾ cup cocoa powder
2 cups Swerve Granular
2 ¼ cups almond flour
1 teaspoon xanthan gum
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon vanilla
½ cup butter room temperature
4 eggs room temperature
⅔ cup plant-based milk divided

For the Frosting

2 cups heavy cream
6 egg yolks
1 cup Brown Swerve
1 cup butter
1 teaspoon vanilla
2 cups shredded coconut unsweetened
1 ½ cups pecans chopped
1 pinch coconut flour

Instructions

For the Cake

Preheat oven to 325° Fahrenheit. Grease two 8-inch round cake pans, line pans with parchment paper, then grease parchment paper.
In large bowl, whisk together cocoa powder, Swerve, almond flour, xanthan gum, baking powder, baking soda, and salt.
In another large bowl, beat vanilla, butter, and eggs (one at a time) until combined.
Add half of almond flour mixture to egg mixture and beat until combined, then add half of milk. Repeat until all flour and milk is combined into egg mixture. Scrape down sides of bowl as needed.
Divide batter evenly between cake pans. Bake 18-20 minutes, or until knife (or toothpick) inserted in center of cake comes out cleanly.
Remove from oven and let cool in pans for 10 minutes, then flip cake onto cooling racks and let sit until completely cooled.

For the Frosting

In medium saucepan over medium heat, combine cream, yolks, Swerve, and butter. Cook until thick, approximately 10 minutes.
Remove from heat. Stir in vanilla, coconut, and pecans. Sprinkle coconut flour on surface and whisk to combine.

To Assemble

Place one cooled layer of cake on plate or stand and frost top. Stack second layer of cake on top of first and frost top and sides.

Notes

To cut the most perfect cake slices, use a tomato knife or another thin, serrated knife. Cut with a gentle sawing motion, and run the knife under warm water between each slice. Make sure the knife is completely dry, but still warm to the touch, before you cut again. Chilling the cake for 10 to 15 minutes first will also help your slices come out cleanly.

Recipe yields one 2-layer cake, approximately 16 slices. Nutritional values shown apply to 1 slice, or 1/16 of entire 2-layer cake. Macros may vary slightly depending on specific brands of ingredients used.

Nutrition

January 18, 2021 Gluten-Free

Keto Chicken and Dumplings

Keto chicken and dumplings is a delicious low-carb alternative for a classic comfort meal. Flavorful chicken thighs, hearty seasoned broth, and keto dumplings. Only 6g net carbs per bowl!

What Makes This Recipe So Good

It’s warm, rich, and satisfying so it’s perfect for dinner on cold winter nights!
Feeding a variety of dietary needs? This recipe is low-carb, keto-friendly, and gluten-free.
You can make this recipe ahead of time, but you’ll need to store the dumplings separately from the soup mixture. This recipe makes approximately 6 servings, so if you expect to have leftovers, add the dumplings to the portion you’re going to eat immediately, rather than adding them to full pot.

Keto Chicken & Dumplings Ingredients

Chicken Thighs – The dark meat on chicken thighs is more flavorful than the white meat found on chicken breasts. They’re fattier, which also helps them be more moist than other cuts. Bone-in, skin-on chicken thighs give the most flavor possible, but aren’t the best option to use in a soup. For this recipe, opt for boneless, skinless chicken thighs.

Chicken Broth – Traditional chicken and dumplings recipes call for the chicken to be boiled in water, which creates the broth for the soup. We’re cutting down on the work a little here by using ready-to-go chicken broth. For extra health benefits, though, you can make your own chicken bone broth to use in this recipe! Bone broth is high in protein, collagen, and gut-healing nutrients.

How to Make Keto Chicken & Dumplings

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

Start by sautéing your onion and celery in avocado oil, salt, and pepper until the veggies are translucent, then add garlic, spices, and chicken. Cook your chicken until it’s browned and cooked through, with no pink left. Stir as needed to keep the chicken from sticking to the bottom of the pot.

After 10 minutes or so, pour in your chicken broth, garnish with a bay leaf, then boil and reduce the mixture, letting it simmer on medium-low heat for 20 minutes.

While that’s simmering, make up your keto dumplings! Mix egg yolks (yolks only!), baking powder, and xanthan gum in one bowl until you’ve got a smooth mixture. In another bowl, microwave mozzarella cheese until it melts, then stir in the egg yolk mixture and coconut flour. Mix that until it forms a thick dough.

Knead the dough with your hands until it’s smooth. If it’s sticky, your kitchen might be too warm. You can chill the dough for a few minutes to see if that helps, or try keeping your hands lightly wet.

Roll the dough out (I like to roll it between two pieces of parchment paper to cut down on the mess) and cut it into strips or pieces. Add the pieces of dough to the soup literally right before you serve it. Garnish with a little thyme (optional) and enjoy!

Chef’s Tips

It’s super important that the keto dumplings are served immediately – if they sit in the soup too long, they’ll fall apart. Believe me, we tried three different recipes, and this is the only way it works!
To cut down on your cook time, you can use precooked, shredded rotisserie chicken. It won’t be quite as flavorful as freshly cooked chicken thighs, but it’ll still be delicious!
For a creamier keto chicken and dumplings, add a little heavy cream toward the end of the simmer time.

What Do We Mean By “Healthy?”

More Delicious Keto Recipes

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Keto Chicken & Dumplings

Keto chicken and dumplings is a delicious low-carb alternative for a classic comfort meal. Flavorful chicken thighs, hearty seasoned broth, and keto dumplings. Only 6g net carbs per bowl!

Prep Time15 mins

Cook Time35 mins

Total Time50 mins

Course: Main Course

Cuisine: American

Keyword: comfort food, low carb, sugar free

Servings: servings

Calories: 431kcal

Author: Cheryl Malik

Equipment

Large pot
Microwave-safe bowl
Mixing bowl
Rolling Pin
Parchment paper
Pizza Cutter

Ingredients

1 tablespoon avocado oil
⅛ teaspoon black pepper
¼ teaspoon salt
½ onion chopped
2 stalks celery chopped
2 cloves garlic
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme plus more for garnish
4-5 chicken thighs boneless, skinless, shredded or cut into chunks
8 cups chicken broth
1 bay leaf

For the Dumplings

3 egg yolks
2 cups mozzarella cheese shredded
½ teaspoon baking powder
½ teaspoon xanthan gum
½ cup coconut flour plus more

Instructions

In a large pot over medium heat, warm oil, pepper, and salt. Sauté onion and celery until translucent, approximately 2 minutes.
Add garlic and spices, then add chicken and cook until evenly browned and cooked through, approximately 10 minutes.
Add broth and bay leaf. Bring to a boil, then reduce and simmer on medium-low heat for 20 minutes. While broth simmers, make dumplings.
In a separate bowl, add yolks, baking powder, and xanthan gum. Mix until combined and smooth.
In a microwave safe bowl, warm mozzarella cheese for 20 seconds, then in 10 second intervals, until melted. Stir cheese between each interval.
Stir egg yolk mixture into cheese and add coconut flour, mixing until thick.
Knead dough with your hands until smooth. On nonstick surface or between two greased sheets of parchment paper, roll dough until approximately ¼-inch thick. Be careful not to roll dough too thin.
With a pizza cutter, gently cut dough into pieces. Sprinkle a small amount of coconut flour on dough pieces to prevent them sticking together.
Add dough to soup and serve immediately.

Notes

It’s super important that the dumplings are served immediately – if they sit in the soup too long, they’ll fall apart. Believe me, we tried three different recipes, and this was the only way it works!

Recipe yields approximately 6 servings. Nutritional information shown reflects values for one serving. Macros may vary slightly depending on specific brands of ingredients used.

Nutrition

January 14, 2021 Breakfast

Keto French Toast Sticks

These keto French toast sticks take our easy keto French toast recipe and turn it into a delicious, lightly-fried, cinnamon-coated breakfast treat. Only 6g net carbs in 4 French toast sticks!

What Makes This Recipe So Good

It’s super easy and comes together so quickly. From pantry to plate in less than 15 minutes, it’s perfect for busy mornings!
You can have it for breakfast or dessert! For a more dessert-like treat, pair these keto French toast sticks with Keto Whipped Cream and low carb fruit.
It’s just as delicious as traditional French toast without all the carbs and sugar.

Keto French Toast Sticks Ingredients

Coconut Flour – This high-protein, low-carb, gluten-free flour alternative is perfect for keto dieters. The high-fiber content helps replace some of the fiber lost in cutting carbohydrates, and it also helps keep you full. Because it absorbs a lot of liquid, it doesn’t behave quite like almond flour or all-purpose flour.

How to Make Keto French Toast Sticks

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

The keto bread for this recipe is the same 90-second keto bread from our delicious Keto French Toast – and it’s literally as easy as “mix” and “microwave”!

Mix everything together in a square microwave-safe dish and nuke it for 90 seconds. Once the bread cools, cut it into 4 strips and coat it in the cinnamon egg wash. Be sure to coat both sides evenly!

Lightly fry the toast sticks in melted butter until they’re golden brown on both sides. If you want, you can remove them from the pan and coat them in a cinnamon-erythritol blend. Otherwise, go straight from pan to plate and serve with fruit or keto-friendly maple syrup! I really like Lakanto Maple-Flavored Syrup and Walden Farms Pancake Syrup.

Chef’s Tips

Use a 4×6 or 5×7 dish for the bread. Anything larger will make it too thin!
You can use the same dish for your egg wash. The keto French toast sticks won’t bend quite as well as traditional bread, so a too-small bowl will make dipping the sticks difficult.
Fry the French toast sticks over medium heat to ensure they cook evenly. If you notice the bread is browning on the edges and not in the center, gently press on the sticks with a spatula while they’re frying.

What Do We Mean By “Healthy?”

Overhead angle of a stack of keto french toast sticks on a white plate with raspberries, blueberries, and a small ramekin of syrup

More Keto Recipes You’ll Love

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Keto French Toast Sticks

These keto French toast sticks take our easy keto French toast recipe and turn it into a delicious, lightly-fried, cinnamon-coated breakfast treat. Only 6g net carbs per serving!

Prep Time5 mins

Cook Time5 mins

Total Time10 mins

Course: Breakfast, Dessert

Cuisine: American, French

Keyword: gluten-free, low carb, sugar free

Servings: serving (4 sticks)

Calories: 536kcal

Author: Cheryl Malik

Equipment

Small microwaveable dish – 4×6 or 5×7
Medium mixing bowl
Medium skillet

Ingredients

2 tablespoons butter melted
2 tablespoons heavy cream
1 egg
1 ½ tablespoons coconut flour
½ teaspoon baking powder
butter for frying

For the Egg Wash

1 egg
1 tablespoon heavy cream
¼ teaspoon powdered cinnamon
½ teaspoon vanilla extract

For the Cinnamon-"Sugar" Coating (Optional)

½ cup Swerve Granular
1 teaspoon ground cinnamon

Instructions

Whisk together all ingredients in small 4×6 or 5×7 microwave-safe dish. Microwave for 90 seconds.
Let bread cool completely, then slice into four long strips.
In a small bowl, mix together ingredients for egg wash.
One by one, dip strips into egg wash, fully coating both sides.
Melt butter in medium skillet over medium heat. Fry toast sticks until browned on both sides.

For the Cinnamon-"Sugar" Coating (Optional)

Whisk together coating ingredients in a small bowl. Remove fried toast sticks from skillet and immediately dip in coating mixture, covering both sides.
Serve finished sticks on their own or with fruit and keto-friendly maple syrup.

Notes

Recipe yields 1 serving of 4 French toast sticks. Nutrition information shown reflects 1 serving of 4 sticks. Nutrition information does not include the optional cinnamon-“sugar” coating. Macros may vary slightly depending on the specific brands of ingredients used.

Nutrition

January 12, 2021 Desserts

Keto Red Velvet Cake

Deliciously rich, moist keto red velvet cake, topped with a fluffy keto cream cheese frosting and garnished with chopped pecans, is the perfect sugar-free dessert for holidays and special occasions.

What Makes This Recipe So Good

This may be the most moist (moistest?) cake you’ll ever eat!
It’s not red velvet cake without cream cheese frosting, and our keto frosting adds so much flavor and richness without any extra sugar.
It’s a great way to have treats on hand! Wrap individual slices of cake in plastic wrap (or store them in an airtight container) and freeze them. If stored properly, they’ll be good for 4 to 6 months, which makes it easy to thaw out a single portion whenever you want a little something sweet. If you freeze the slices frosted, unwrap them to thaw them out.

Keto Red Velvet Cake Ingredients

Cocoa Powder – Red velvet cake isn’t the same as a chocolate cake, but it does have a subtle chocolate flavor to it. If you prefer a keto red velvet cake that’s more chocolatey, add another tablespoon of cocoa powder, and mix in some Lily’s 55% Dark Chocolate Chocolate Chips before portioning the batter into the pans. You can also use chocolate extract.

Apple Cider Vinegar – The acidity in vinegar reacts with the proteins and baking powder in the cake batter to create a super fluffy, but still moist, cake. It also helps the batter develop its trademark red hue.

How to Make Keto Red Velvet Cake

The full recipe & ingredients list are below, but here you’ll find a quick overview for making this recipe perfectly, along with useful tips and info!

Combine all of your dry ingredients in one bowl and set them aside. We’ll come back to them later.

In your primary bowl, mix butter, Swerve, and vanilla with a mixer on low speed, then add in your eggs one-at-a-time.

In a third bowl, combine the remaining wet ingredients (except heavy cream), then stir those into the butter mixture.

Now you can add in the dry ingredients and heavy cream, and mix until you’ve got a thick cake batter. Divide the batter evenly into two 9-inch pans and bake until the knife-trick (see “Chef’s Tips” section below) says your cake is ready.

Frost your layer cake with keto cream cheese frosting and garnish as desired. Slice and serve!

Chef’s Tips

Instead of chopped pecans, garnish the cake with red velvet crumbs.
The cake will continue to cook as it cools, so be careful not to overbake it. The best way to tell if it’s ready is to stick a knife or toothpick into the center. If it comes out clean, or with just a few crumbs, it’s time to take it out of the oven!
Too much food coloring will make your cake batter taste like food coloring, and no one wants that. If you want a more vibrant cake batter, you can use more food coloring than the recipe calls for, but be careful how much you add. Gel food coloring will give you the boldest color.
To cut the most perfect cake slices, use a tomato knife or another thin, serrated knife. Cut with a gentle sawing motion, and run the knife under warm water between each slice. Make sure the knife is completely dry, but still warm to the touch, before you cut again. Chilling the cake for 10 to 15 minutes first will also help your slices come out cleanly.

What Do We Mean By “Healthy?”

Overhead view of keto red velvet cake topped with chopped pecans and cream cheese frosting

More Incredible Keto Desserts

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Keto Red Velvet Cake

Deliciously rich, moist keto red velvet cake, topped with a fluffy keto cream cheese frosting and garnished with chopped pecans, is the perfect sugar-free dessert for holidays and special occasions.

Prep Time15 mins

Cook Time45 mins

Total Time1 hr

Course: Dessert

Cuisine: American

Keyword: low carb, sugar free, valentine’s day

Servings: slices

Calories: 496kcal

Author: Cheryl Malik

Equipment

2 round 9-inch pans
3 mixing bowls
Hand mixer or stand mixer

Ingredients

For the Cake

4 cups almond flour
2 teaspoons baking powder
½ teaspoon salt
1 cup unsalted butter at room temperature
1 cup Swerve Granular
1 tablespoon vanilla extract
8 eggs at room temperature
½ cup avocado oil
5 tablespoons cocoa powder
2 tablespoons red food coloring plus more, see Notes
½ cup heavy cream
2 teaspoons apple cider vinegar

For the Frosting

16 ounces cream cheese at room temperature, see Notes
3 tablespoons unsalted butter at room temperature
2 cups Swerve Confectioners
2 teaspoons vanilla extract

Garnish (Optional)

½ cup chopped pecans

Instructions

Preheat oven to 350° Fahrenheit.
In one bowl, mix dry ingredients. Set aside.
In a large bowl, mix butter, Swerve, and vanilla. Beat on low speed until combined, then add eggs one at a time. Set mixture aside.
In a third bowl, combine oil, apple cider vinegar, cocoa powder, and food coloring. Stir this mixture into the Swerve mixture.
Add in dry ingredients and heavy cream. Mix together until batter forms. For a more vibrant red, add more food coloring as desired.
Divide batter into two round 9-inch pans. Bake for 30-40 minutes, or until knife inserted into center of cake comes out clean. Allow to cool completely, then remove cake from pans.
Mix together all ingredients for frosting.
Frost top of one cake layer, then stack second cake layer on top and frost top and sides. Garnish with chopped pecans if desired.

Notes

To keep the cake moist while you prepare the frosting, wrap the cooled layers in plastic wrap until you’re able to frost them.
Cream Cheese: Philadelphia Original Cream Cheese has the lowest carb content of the cream cheeses we’ve found, so we recommend this one specifically.
Food Coloring: For a more vibrant cake, add a little more food coloring – but not too much or you’ll be able to taste it. If you’re using all-natural food coloring, the color will not be as vibrant. Keep in mind the batter will darken slightly as it bakes.
Leftovers: Store leftover red velvet cake in the refrigerator, in an airtight container. It will keep for 5 to 7 days.

Recipe yields one (1) two-layer cake with 16 servings. Nutritional information shown reflects 1 serving, which is 1/16 of the frosted two-layer cake. Nutritional information does not include chopped pecans, and does reflect Philadelphia brand cream cheese. Macros may vary slightly depending on the specific brands of ingredients you use.

Nutrition