keto

July 15, 2021 Dairy-Free

Cheesy Keto Green Beans

These easy keto green beans are the perfect low carb dinner veggie! Simple, yet perfectly seasoned. They’re cheesy, crisp, and full of great flavor!

keto green beans on a baking sheet with red pepper flakes on top

What Makes This Recipe So Good

This recipe takes just 20 minutes to make! It’s perfect when you need a quick and healthy side dish.
They’re made with just a few simple ingredients. These keto green beans are lightly seasoned then topped with shredded cheese – YUM!
Each serving of these green beans has just 4g of net carbs! Making it super easy to fit into your low carb or keto diet.

Key Ingredients

Fresh Green Beans – This crisp veggie is available all year round at most grocery stores. They’re low in calories and loaded with vitamins and good-for-you dietary fiber. Green beans make a great addition to any keto or low-carb diet! To prepare your green beans for this recipe, start by giving them a good rinse under cold water, then snap off and remove the stems.

Parmesan Cheese – Parmesan cheese adds a delicate, yet sharp flavor to this side dish! I highly recommend purchasing a block of parmesan cheese and grating it yourself for this recipe. Most pre-grated cheeses have unnecessary fillers in them that pack in extra carbs. To keep this recipe keto and low-carb, grate or shred all the cheeses yourself.

Chef’s Tips

You can fancy up this dish by adding a squeeze of lemon juice or some lemon zest, a little butter (great if you need some more of your daily fat while on keto), bacon, or slivered almonds. You can even add a sprinkling of extra parmesan cheese once baked, if you’d like!
Keep a close eye on your cheese as the keto green beans bake. Depending on the position of your oven rack, the cheese can take less or more time to turn golden brown. If the cheese isn’t browning as much as you’d like, you can set the oven to broil for one minute!
While these keto green beans are best enjoyed while the cheese is still hot, you can store any leftovers in an airtight container in the fridge for up to five days. Reheat in either the microwave or in a 400° Fahrenheit oven for 3-5 minutes, or until the cheese is bubbly!

keto green beans being lifted off a baking sheet with a spatula

More Veggie Recipes

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

Cheesy Keto Green Beans

These easy keto green beans are the perfect low carb dinner veggie! Simple, yet perfectly seasoned. They're cheesy, crisp, and full of great flavor!

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Course: Side Dish

Cuisine: American

Keyword: low carb, under 30 minutes, vegetables

Servings: servings

Calories: 156kcal

Author: Cheryl Malik

Ingredients

16 ounces fresh green beans
2 tablespoons avocado oil or olive oil
3 cloves garlic minced
1 teaspoon sea salt
¼ teaspoon black pepper
½ cup parmesan cheese grated
1 cup mozzarella cheese shredded

Instructions

Preheat oven to 400° Fahrenheit and line a baking sheet with parchment paper.
Toss the green beans, oil, garlic, salt and black pepper together in a large bowl.
Transfer green beans to the baking sheet and bake for 15 minutes.
Remove and toss green beans before evenly sprinkling with parmesan and mozzarella cheese. Bake for an additional 5-10 minutes or until cheese is golden brown and bubbly.

Notes

Variations: Try adding a squeeze of lemon juice or some lemon zest, a little butter (great if you need some more of your daily fat while on keto), bacon, or slivered almonds.
Avoid pre-grated/shredded cheese for this recipe which may have added fillers and carbs!

Recipe yields approximately 6 servings. Nutritional values shown are general guidelines and reflect information for 1 serving out of 6. 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

April 15, 2021 Gluten-Free

Keto Spaghetti and Meatballs

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 Recipe 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

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.

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!

Keto spaghetti and meatballs on a plate with parmesan cheese and chopped parsley.

Other Keto Recipes You’ll Love

Print Recipe

Keto Spaghetti and Meatballs

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Main Course

Cuisine: Italian

Keyword: comfort food, family friendly, tomato sauce

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.

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

November 30, 2020 Fall

Keto Meat Pie

Savory meat pie is a classic crowd pleaser, but traditional versions can be hard to fit into a keto or low-carb lifestyle. This Keto Meat Pie recipe has all the flavor and texture of classic meat pie with a fraction of the macros.

What Makes This Recipe So Good

The dough can be made in advance and refrigerated for up to 3 days before you bake the full pie, which is super convenient for holiday dinners and regular meal prepping.
The ground beef in this recipe is a great low-carb source of protein and fat. If you don’t eat beef, you can also use ground turkey or ground pork, though your flavor profiles will be slightly different at the end.

Xanthan Gum – This gluten-free thickener is perfect for keto recipes because it has 0g net carbs and won’t spike your blood sugar. It’s becoming easier to find xanthan gum in most local grocery stores, too!

Apple Cider Vinegar – There are a lot of myths surrounding apple cider vinegar, but there is really no negative nutritional impact from consuming it on a ketogenic diet. It won’t knock you out of ketosis – in fact, the acetic acid in ACV is thought to help accelerate fat loss and to lower blood sugar levels.

Mushrooms – These veggies are extremely low-carb, and low in calories, too! They’re a great addition to a keto-friendly recipe.

How to Make It

Start with the crust! This recipe uses the exact same keto pie crust that is used in the Easy Keto Pumpkin Pie Recipe from 40 Aprons, and it is amazing.

Pulse your powders in a food processor bowl until they’re combined evenly. Add in the butter and cream cheese and pulse until crumbly, then add the egg and vinegar. After all of that is pulsed into crumbs, form it into a flattened ball and wrap it in plastic wrap. Refrigerate for 1 hour up to 3 days.

Here’s the fun part – roll the dough out into a 12″ circle on wax or parchment paper. Use whichever you prefer and have handy, but I prefer wax paper. The dough might crack a little, but that’s fine. Just press it all back together and keep on rolling!

Carefully lift the paper with the 12″ dough circle above your pie pan and flip it over so the dough lays in the pan. Gently peel away the paper and press the dough into the pan, then trim away the excess dough around the edges. Use a fork to poke holes all over the dough and then freeze everything for at least 10 minutes.

Step-by-step instructional photo for making keto meat pie crust

For the filling, sauté garlic and onion in butter and add in everything but the tomato paste, mushrooms, and cheese. Cook it all together until the meat is brown, then add in the remaining ingredients and cook until the mushrooms are soft. Pour the filling into the pie crust, top with mozzarella, and bake it all for 25-30 minutes!

Uncooked whole keto meat pie in a keto pie crust

Chef’s Tips

If your dough becomes hard to work with, just pop it back in the freezer or fridge for 10 minutes. Chilled dough is easier to work with than warm dough!
Store leftover pie in an airtight container and refrigerate up to 2-3 days. Let the pie cool for no more than 2 hours before refrigerating.
Because you’ll be baking the meat in the oven, don’t overcook it on the stove top or it will be dry by the time you eat the finished meat pie. Cook it on the stove just until it’s browned, then cook with the mushrooms just until they’re softened.
Reheat leftover pie pieces in the oven to keep the crust crisp.

What Do We Mean By “Healthy?”

Whole ground beef, mozzarella, and mushroom keto meat pie in a keto pie crust

More Amazing Keto Recipes

Print Recipe

Keto Meat Pie

This Keto Meat Pie recipe has all the flavor and texture of classic meat pie with a fraction of the macros.

Prep Time1 hr

Cook Time45 mins

Total Time1 hr 45 mins

Course: Main Course

Cuisine: American, English

Keyword: apple cider vinegar, high fat, xanthan gum

Servings: servings

Calories: 710kcal

Author: Cheryl Malik

Cost: $4

Equipment

Food processor
Plastic Wrap
Wax or Parchment Paper

Ingredients

For the Pie Crust

125 grams almond flour scant ½ cup
50 grams coconut flour 1 cup + 4 teaspoons
3/4 teaspoon xanthan gum
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon kosher salt
130 grams unsalted grass-fed butter cold, about 1 stick + 1 ½ tablespoons
70 grams cream cheese cold, about 2 ⅓ ounces
1 egg lightly beaten
2 ½ teaspoons apple cider vinegar

For the Meat Filling

½ onion finely chopped
2 cloves garlic minced
2 tablespoons butter or oil
8 ounces mushrooms sliced
1 pound ground beef
1 teaspoon salt
black pepper to taste
2 tablespoons tomato paste
2 cups mozzarella divided

Instructions

For the Pie Crust

Add almond flour, coconut flour, xanthan gum, and salt to food processor bowl. Pulse until evenly combined.
Add butter and cream cheese. Pulse until crumbly, just a few seconds.
Add in egg and vinegar. Pulse until dough just starts to come together and resembles moist crumbs, not smooth dough.
Pour dough onto plastic wrap. Form a ball, then press to flatten. Cover in plastic wrap and refrigerate for 1 hour up to 3 days.
Roll out cold dough between wax or parchment paper. If crust cracks or falls apart, press pieces back together and continue. Roll out to a 12" circle. Carefully lift paper over pie plate and flip over, gently removing paper and laying dough into pie pan.
Gently press dough into pan and cut away excess edges. Prick all over with fork. Freeze for 10 minutes.
Preheat oven to 325º Fahrenheit. After crust has chilled, pre-bake crust 8-12 minutes or until lightly golden.Remove crust and increase heat to 350º.

For the Meat Filling

While the crust is pre-baking, sauté garlic and onion in butter until tender, 1-2 minutes.
Add in ground beef, salt, and pepper. Cook until browned.
Add tomato paste and mushrooms. Cook all together until evenly combined and mushrooms are softened, 6-8 minutes. Stir in one cup of mozzarella.
Pour filling into crust and spread evenly. Top with remaining mozzarella and black pepper. Bake for 25-30 minutes until browned and cooked evenly.

Nutrition

November 5, 2020 Condiment

Keto Cranberry Sauce

This ridiculously easy keto cranberry sauce is the perfect holiday side. Made with fresh tart and sweet cranberries and no added sugar, it’s perfect if you’re trying to stay in ketosis this holiday season.

What Makes This Recipe So Good

One cup of cranberries has about 7 grams of net carbs, so you can easily add this dish into your keto Thanksgiving plan!
This keto cranberry sauce only takes about 10 minutes to cook, so it’s a great easy side that doesn’t take a lot of work or ingredients.

Fresh cranberries – Use fresh cranberries for a lightly tart, sweet burst of flavor
Orange zest – A little zest from an orange is optional, but it gives your cranberry sauce a bit of citrus of flavor and scent
Swerve – A great sugar substitute that fits in great with the keto diet, or if you’re watching your blood sugar. It also doesn’t have the artificial, chemical taste some other sugar subs have.

How To Make It

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 the Swerve into a saucepan of water on the stove. Add the cranberries and let them cook until they start to pop and form a sauce.

Place the sauce in a bowl and pop in the fridge for a couple hours prior to serving.

Chef Tips

You can also use powdered or granulated erythritol instead of Swerve. If you’re not on a keto diet, you can use regular granulated sugar or maple syrup.
If you’d like to make this recipe ahead of time or you have leftovers, you can keep it in the freezer in an airtight container up to 3 months.

More Keto Holiday Recipes

Print Recipe

Keto Cranberry Sauce

This easy cranberry sauce is the perfect holiday side

Cook Time10 mins

Chilling Time2 hrs

Total Time2 hrs 10 mins

Course: Side Dish

Cuisine: American

Keyword: easy side dish, fewer than 5 ingredients, thanksgiving

Servings: servings

Calories: 16kcal

Cost: $2

Ingredients

1 cup water
1 cup Swerve granulated
12 ounces fresh cranberries whole
1 teaspoon orange zest optional

Instructions

In a medium-sized saucepan over medium heat, whisk swerve into water. Stir in the orange zest and cranberries and cook until they start to pop, about 10-12 minutes. You can smash the cranberries a bit if you like.
Remove from heat and place in a bowl, then chill for at least 2 hours.

Notes

Swerve substitutes: Can also use powdered or granulated erythritol to taste. If not on a keto diet, you can use regular granulated sugar or maple syrup to taste.
Freezing: Keep in freezer in an airtight container up to 3 months.

Nutrition

October 26, 2020 Condiment

Keto Cream Cheese Frosting

This keto cream cheese frosting is smooth, creamy, and full of fluffy goodness! Made in just a few minutes with only 5 ingredients, it’s the perfect way to top keto cakes, cupcakes, or even brownies.

A chocolate cupcake in a paper wrapped topped with keto cream cheese icing

What Makes This Recipe So Good

Cream cheese – Use full-fat cream cheese for slightly tangy, rich flavor
Powdered erythritol – Unlike other sugar substitutes, erythritol doesn’t have a chemical or artificial taste, helping make this frosting taste like the real thing.
Heavy cream – Helps make the frosting smooth and creamy, perfect for decorating desserts (or eating out of the bowl – no judgment!)

How To Make It

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!

Mix together the first four ingredients until creamy and fluffy.

Slowly add in the cream until the frosting is pipeable or spreadable enough to your liking. (You may not need all of it.)

Keto cream cheese being mixed in a large bowl

Chef’s Tips

Make sure the cream cheese is room temperature before mixing. Cool or cold cream cheese will be way too lumpy! You can either let your cream cheese sit out until it warms up or heat it in the microwave in 5-10 second intervals.

What Do We Mean By “Healthy?”

A chocolate cupcake topped with keto cream cheese icing with a bite taken out of it

More Keto Desserts

Print Recipe

Keto Cream Cheese Frosting

Prep Time7 mins

Total Time7 mins

Course: Dessert

Cuisine: American

Keyword: icing, low carb, no added sugar

Servings: servings

Calories: 208kcal

Author: Cheryl Malik

Cost: $2

Ingredients

1/2 cup butter softened
8 ounces cream cheese
3 cups powdered erythritol
2 teaspoons vanilla extract
1-3 tablespoons heavy cream for consistency

Instructions

Mix butter, cream cheese, powdered erythritol, and vanilla until smooth and fluffy. Slowly add cream until desired consistency for piping or spreading.

Notes

Cream cheese: Make sure the cream cheese is room temperature before mixing. Cool or cold cream cheese will be way too lumpy! You can either let your cream cheese sit out until it warms up or heat it in the microwave in 5-10 second intervals.

Nutrition

October 20, 2020 Condiment

Buffalo Ranch Dressing

This buffalo ranch dressing recipe is creamy and loaded with spicy buffalo flavor. This dressing recipe is quick, easy, and perfect with wings, veggies, or on salads. Vegetarian and easy to make keto or low carb.

Why This Recipe Is So Good

This easy buffalo ranch dressing is so easy and fast to whip up! Using mostly fridge and pantry staples, it’s an inexpensive way to dress up your food.
This recipe has only 6 ingredients and one step.

How To Make It

Mix together all of the ingredients. That’s it!

A bowl of the ingredients for buffalo ranch in a bowl

Chef’s Tips

After making, pour your dressing into a container like a mason jar or small glass with a spout. Keep it covered, and it will stay good in your fridge for about a week.
If you’re on keto or a low carb diet, you can reduce the amount of net carbs in this dressing by using a low carb ranch seasoning.

What Do We Mean By “Healthy?”

A piece of zucchini with buffalo ranch on it over a platter of veggies

More Delicious Dressings

Print Recipe

Buffalo Ranch

Full of spicy buffalo flavor, this easy and quick dressing is perfect on salads, veggies, or with wings.

Prep Time3 mins

Total Time3 mins

Course: condiment

Cuisine: American

Keyword: healthy dressing, keto, under 30 minutes

Servings: servings

Calories: 143kcal

Author: Cheryl Malik

Cost: $1

Ingredients

1/4 cup mayonnaise
3/4 cup sour cream
2 tablespoons ranch seasoning
1 teaspoon garlic powder
1/3 cup milk
2 teaspoons Frank’s Hot Sauce plus more to taste

Instructions

Add all ingredients to a bowl and mix together until smooth.

Notes

Storage: Pour your dressing into a container like a mason jar or small glass with a spout. Cover and keep it in fridge up to 1 week.
Keto or low carb: Reduce the amount of net carbs in this dressing by using a low carb ranch seasoning.

Nutrition

September 30, 2020 Fall

Keto White Chicken Chili

This keto white chicken chili is the ultimate keto comfort food! Quick, easy, and packed full of flavor, it’s perfect on cold days or when you just need a filling, low carb meal.

Ingredients

Shredded chicken
Onion powder
Chili powder
Garlic powder
Cumin
Salt
Pepper
Butter
Chicken broth
Heavy cream
Cream cheese – If you are on keto, use full-fat cream cheese
Sriracha
Monterey Jack cheese shredded – You can use other shredded cheese if you’d like, like Colby Jack or cheddar
Diced green chilis
Garlic cloves
Green onions – The white bases. You can use the green parts as garnish.

How To Make It

In a large bowl, combine the shredded chicken with the spices.

In a stock pot or thick-bottomed Dutch oven, melt the butter. Add the garlic cloves and green onion bases. Cook until the green onions become fragrant.

Add chicken broth, heavy cream, cream cheese, and Sriracha to the butter and green onions. Bring everything to a simmer and cook until the cream cheese melts.

Add the rest of the ingredients and stir. Reduce the heat and cook for about 20 minutes, stirring occasionally. Make to sure to keep an eye on the chili so it doesn’t burn! After cooking, season with a little salt and pepper.

Serve with garnishes like more cheese, bacon, green onion slices, or jalapeño slices.

Instructions for keto white chicken chili

Chef’s Tips

You can use any hot sauce you like if you don’t have Sriracha. The chili is also amazing with Frank’s Red Hot, Louisiana, or Tapatío.
You can cook your own chicken or buy a rotisserie chicken and shred it using the methods in The Best Shredded Chicken. If you have an Instant Pot, this recipe for shredded chicken is super easy!

What Do We Mean By “Healthy?”

A bowl full of keto chicken white chili topped with pieces of bacon and jalapeno slices next to lime wedges

More Keto Recipes

Print Recipe

Keto White Chicken Chili

This low carb chili is creamy, cheesy, and packed full of flavor.

Prep Time5 mins

Cook Time28 mins

Total Time33 mins

Course: Main Course

Cuisine: American

Keyword: comfort food, cream cheese, low carb chili

Servings: servings

Calories: 639kcal

Cost: $4

Ingredients

4 cups chicken shredded
1 1/2 teaspoon onion powder
1 1/2 teaspoon chili powder
1 teaspoon garlic powder
1 tablespoon cumin
salt to taste
pepper to taste
6 tablespoons butter
3/4 cup chicken broth
2 cups heavy cream
4 ounces cream cheese
1 teaspoon sriracha
1 1/2 cup Monterey Jack cheese shredded
2 (4-ounce) cans diced green chilis
1-2 garlic cloves minced
1/2 cup green onion white bases, sliced

Instructions

In a large bowl, combine shredded chicken with chili powder, onion powder, garlic powder, cumin, salt, and pepper.
In a stock pot or thick-bottomed Dutch oven, melt butter over medium heat. Add garlic and green onion bases. Cook until fragrant, about 3 minutes.
Add chicken broth, heavy cream, cream cheese, and sriracha to green onions. Bring to a simmer and cook until cream cheese is melted. Add the chicken, Monterey Jack cheese, and diced green chilis. Stir together. Reduce heat to low and cook, stirring occasionally for 20 minutes. Make to sure to keep an eye on the chili so it does not burn. Season with salt and pepper to taste.

Notes

Hot sauce: You can use any hot sauce you like if you don’t have Sriracha. The chili is also amazing with Frank’s Red Hot, Louisiana, or Tapatío.
Shredded chicken: You can cook your own chicken and shred it by hand or buy a rotisserie chicken and shred it. If you have an Instant Pot, this recipe for shredded chicken is easy.

Nutrition

September 18, 2020 Easy

Cauliflower Chips

These cauliflower chips are the perfect healthy substitute for potato chips! Perfect for dipping and super customizable, they are the ultimate guilt-free snack.

Ingredients

Cauliflower – Use a fresh head
Parmesan cheese – We prefer freshly grated, but you can also use shredded or powdered parmesan
Dried parsley
Garlic powder
Onion powder
Chili powder
Salt – To taste. We just used a pinch.

Spices for cauliflower chips in a glass bowl next to parmesan cheese in a white bowl

How To Make Them

Line a baking sheet with parchment paper or a silicone baking mat.
Cut the cauliflower into florets and steam them until they’re tender.
Add the steamed cauliflower to a food processor and pulse a few times until they become crumbs.
Transfer the cauliflower to some cheesecloth and squeeze out any extra liquid.
Add the cauliflower to a large bowl along with the rest of the ingredients. Mix with a large spoon or your hands until it becomes dough-like.
Scoop a tablespoon of the dough and roll it into a ball with your hands. Using the palm of your hand, flatten the ball into a chip about 1/8 of an inch thick. Place the chips on the baking sheet, making sure there is some space between each one.
Bake in the oven until they’re golden brown. Eat alone or serve with your favorite dip!

Chef’s Tips

Cauliflower makes for a great blank canvas, so you add any type of seasoning you like to these. Try them with chipotle powder, paprika, or any other spice you love.
Don’t skip the cheesecloth! You definitely want to remove as much moisture as possible from the cauliflower so that the chips don’t end up too mushy.
We used an Instant Pot to steam our cauliflower, but you could also use a stovetop or microwave.
These chips are absolutely delicious alone, but also amazing with dip. Try them with guacamole, queso, buffalo chicken dip, loaded baked potato dip, or whatever else you can imagine!

What Do We Mean By “Healthy?”

More Chip Recipes

Print Recipe

Cauliflower Chips

These chips are the perfect healthy sub for potato chips

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Snack

Cuisine: American

Keyword: low carb, under 30 minutes, vegetarian

Servings: servings

Calories: 140kcal

Author: Jenny Hurley

Ingredients

1 head cauliflower
1 cup parmesan cheese freshly grated
1 tablespoon dried parsley
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon chili powder
salt to taste

Instructions

Preheat oven to 425º F. Line a baking sheet with parchment paper or silicone baking mat. Cut cauliflower into florets and steam until fork tender.
Place steamed cauliflower in food processor and pulse a couple of times until it becomes crumb-like. Transfer to cheesecloth and squeeze out extra moisture.
Add cauliflower along with rest of ingredients to a large bowl. Use a large spoon or your hands to mix until it forms a dough.
Scoop 1 tablespoon of dough and roll into ball with your hands. Use palm to flatten ball until it is about 1/8" thick. Add chips to baking sheet, leaving space between each one. Bake 7-10 minutes or until golden brown. After 7 minutes cook time, check chips every minute to ensure they don't burn.

Notes

Seasoning suggestions: Chipotle powder, paprika, or any other spice you love.
Removing moisture: Don’t skip cheesecloth step. It’s important to remove as much moisture as possible so chips aren’t too mushy.
Steaming cauliflower: We used an Instant Pot to steam our cauliflower, but you could also use a stovetop or microwave.
Dip suggestions: Try them with guacamole, queso, buffalo chicken dip, loaded baked potato dip, or whatever else you can imagine!

Nutrition

September 15, 2020 Appetizer

Keto Buffalo Chicken Dip

This creamy, spicy keto buffalo chicken dip is packed with buffalo flavor and totally addictive. Made with simple ingredients, it’s perfect for tailgating, game day, or entertaining. And it’s only 2g net carbs per serving!

Ingredients

Shredded chicken – See the top tips for some ideas
Blue cheese dressing
Buffalo sauce – We used Frank’s Red Hot Buffalo Sauce
Cream cheese – Use full-fat cream cheese if on keto
Shredded mozzarella cheese
Sour cream or Greek yogurt

White bowls with blue cheese dressing, shredded mozzarella, and buffalo sauce next to a block of cream cheese and a glass bowl with sour cream

How To Make It

Add the cream cheese and hot sauce to a medium saucepan and whisk until smooth.
Add the dressing, sour cream or yogurt, and shredded chicken to the saucepan. Stir well to combine.
Slowly mix in some of the mozzarella cheese.
Transfer the dip to a baking dish and sprinkle the rest of the cheese on top. Bake in the oven. Serve while it’s still hot!

Instructions for keto buffalo chicken dip showing a bowl of shredded chicken, buffalo dip in a baking dish, and mozzarella cheese on top of buffalo dip in a baking dish

Chef’s Tips

We loved this dip with celery sticks, bell peppers, and carrots, but you can also eat it with chips or crostinis.
This dip has a little bit of a kick, but it isn’t too spicy. If you’d like to kick up the heat factor a bit, you can add sliced jalapeños to the top after baking or sprinkle a little hot sauce on top.
You can purchase pre-shredded chicken or a rotisserie chicken and shred it using the methods in The Best Shredded Chicken. If you have an Instant Pot or pressure cooker, check out this recipe for Instant Pot shredded chicken.

What Do We Mean By “Healthy?”

A baking dish with keto buffalo chicken dip with sliced green onions on top

More Party Food

Print Recipe

5 from 2 votes

Keto Buffalo Chicken Dip

This addictive buffalo dip is creamy, perfect for parties, and only has 2g net carbs per serving

Prep Time3 mins

Cook Time20 mins

Total Time23 mins

Course: Appetizer

Cuisine: American

Keyword: buffalo sauce, low carb, party food

Servings: servings

Calories: 222kcal

Author: Jenny Hurley

Cost: $3

Ingredients

3 cups shredded chicken
3/4 cup blue cheese dressing
3/4 cup buffalo sauce like Frank’s Red Hot Buffalo Sauce
8 ounces cream cheese
1 cup shredded mozzarella cheese
1/2 cup sour cream or Greek yogurt

Instructions

Preheat oven to 350º F. In a medium saucepan over medium heat, add cream cheese and hot sauce and whisk until smooth.
Add blue cheese dressing, sour cream, and shredded chicken to the saucepan and stir to combine. Slowly mix in 3/4 of mozzarella cheese.
Transfer dip to an 8×8 baking dish. Sprinkle with rest of mozzarella. Cook 15 minutes. Serve while still hot.

Notes

Serving suggestions: Celery sticks, bell peppers, carrots, chips, or crostinis.
Add more heat: After baking, add sliced jalapeños or sprinkle more hot sauce on top.
Shredded chicken: You can purchase pre-shredded chicken or a rotisserie chicken and shred it using either two forks or a mixer on low speed. If you have an Instant Pot or pressure cooker, check out this recipe for Instant Pot shredded chicken.

Nutrition

August 25, 2020 Appetizer

Keto Egg Drop Soup

This warm, light keto egg drop soup is the perfect Asian-inspired comfort food! With flavorful broth, green onions, and eggs, it’s the perfect side for all your favorite Chinese dishes.

What You’ll Need to Make This Recipe

Chicken broth
Eggs
Soy sauce or liquid aminos
Green onions
Ground ginger
Salt
Pepper

How To Make It

Add the broth, green onion roots, and seasonings to a bot and bring to a boil. Reduce the heat to let the soup simmer.

Whisk together the eggs and egg yolk in a bowl.

Use a wooden spoon to stir the chicken broth in one direction in a circle. Slowly pour the eggs into the soup while you’re still stirring.

Pour the soup into 2 bowls and serve with green onions on top.

Chef’s Tips

If you’d like thicker soup, add xanthan gum! Set aside 1/4 of the chicken broth and mix in 2 teaspoons of xanthan gum. Add it to the soup after you’ve added the eggs.
The bottoms of the green onions go into the soup to give it flavor, while the tops are just leafy green goodness to garnish with. Make sure to add the bottoms before heating the soup to allow them to get soft and flavor the broth.
For vegetarian soup, use vegetable broth instead of chicken.

What Do We Mean By “Healthy?”

More Asian-Inspired Recipes

Print Recipe

5 from 2 votes

Keto Egg Drop Soup

Prep Time2 mins

Cook Time10 mins

Total Time12 mins

Course: Soup

Cuisine: Asian

Keyword: appetizer, chinese food, under 30 minutes

Servings: servings

Calories: 124kcal

Author: Jenny Hurley

Cost: $3

Ingredients

4 cups low-sodium chicken broth
1 egg yolk beaten
2 eggs
1 tablespoon soy sauce or liquid aminos
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground pepper
1/2 cup green onions root of onions, sliced
1/4 cup green onions top of onions, sliced, for garnish

Instructions

Add chicken broth, green onion roots, soy sauce, salt, pepper, and ginger to a pot and bring to a boil, then reduce to simmer.
Whisk together the eggs and egg yolk in a bowl.
Use a wooden spoon to stir the soup in one direction in a circle. Slowly pour egg mixture into soup. Divide between 2 bowl and garnish with green onion tops.

Notes

Thicker soup: Set aside 1/4 of the chicken broth and mix in 2 teaspoons of xanthan gum. Add it to the soup after you’ve added the eggs.
Notes on green onions: The bottoms of the green onions go into the soup to give it flavor, while the tops are just leafy green goodness to garnish with. Make sure to add the bottoms before heating the soup to allow them to get soft and flavor the broth.
Vegetarian: Use vegetable broth instead of chicken.

Nutrition