Year: 2019

Low Carb Chocolate Chip Blondies

These are the ooey-gooey cookie bars you didn’t know you needed in your low carb life. The secret ingredient? GELATINE. This is what keeps it moist (yes, I said moist) and chewy. We like the knox brand gelatine which can usually be found in the jello aisle at the grocery store.

Low Carb Chocolate Chip Blondies

Super easy and delicious.
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Dessert
Cuisine: American
Keyword: chocolate chip, sugar free
Servings: 9
Net Carbs: 4g

Ingredients

Instructions

  • Mix almond flour with a dash of salt,  gelatin powder, sugar free chocolate chips, and golden monkfruit sweetener.
  • Melt butter and whisk in eggs. Let the butter cool for a second so it doesn’t cook the eggs. Add sugar free vanilla syrup OR (2 tsp vanilla extract and two more tablespoons of sweetener).
  • Mix the wet and dry ingredients.
  • Line a 7×7 baking pan with parchment paper and pour the batter into the pan.
  • Sprinkle more sugar free choco chips on top of the batter.
  • Bake at 350 for about 25-30 mins until the blondie is golden brown. I used my toaster oven so it will be done once it stops jiggling…or if you stick a toothpick in the middle and it comes out clean, it's done. Let it cool before digging in.

Nutrition

Calories: 139kcal | Carbohydrates: 6g | Protein: 3g | Fat: 13g | Sodium: 1mg | Fiber: 2g | Sugar: 1g | Net Carbs: 4g

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Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Low Carb (Keto Friendly) Taiwanese Popcorn Chicken

This is our take on Tawainese style Popcorn Chicken aka a dupe for Tastea’s Kickin’ Chicken 👯‍♀️this spicy, salty, savory snack is really popular at bubble tea shops around the world. Regina and I once flew to LA and sped like lunatics from the airport to get to a Tastea before closing time and still missed the cutoff. We had always wondered what type of mystical spice gave this type of popcorn chicken a kick so we asked one of the workers at Taste. The secret to SPICY AF popcorn chicken? Simply cayenne 😂

Low Carb (Keto Friendly) Taiwanese Popcorn Chicken

Can’t stop, wont stop.
Course: Appetizer
Cuisine: Asian
Keyword: copycat, popcorn chicken
Servings: 4
Net Carbs: 4g

Ingredients

Chicken Marinade

  • 1 Lb Chicken thigh meat
  • 1 Tbsp Soy Sauce Or coconut aminos
  • 1/2 Tsp Chinese five spice powder
  • 1/2 Tsp Black pepper
  • 2 Tbsp Minced garlic
  • 1/2 Tbsp Xanthan gum

Batter

Frying

Seasoning coat

  • 1 Tbsp Cayenne pepper
  • 1/2 Tsp Chinese five spice
  • 1/2 Tbsp Golden Monkfruit sweetener
  • 1/2 Tbsp Asian chicken flavor granules Optional
  • 1 Tsp Black pepper

Instructions

  • Cut up bite sized pieces of chicken thigh meat. Throw it in a bowl and mix it with soy sauce, Chinese five spice powder, black pepper, minced garlic, and xanthan gum. Marinate for 5-10 minutes.
  • In a ziplock bag, mix @isopurecompany whey isolate powder UNFLAVORED, garlic powder, salt, cayenne pepper, black pepper. Add the chicken in there and shake it hard to coat 💯. Pour it on a baking sheet so it doesn’t get soggy or clump together
  • In 375 degree oil, drop the chicken pieces in there one by one and fry until fully cooked and crispy on the outside (about 5-7 minutes depending on the size of the chicken).
  • Drain the chicken of oil. In a separate bowl, mix a tablespoon of cayenne pepper, 1/2 teaspoon of Chinese five spice, 1/2 tablespoon of monkfruit sweetener, 1/2 tablespoon of asian chicken flavor granules (optional), and a teaspoon of black pepper. Either sprinkle it onto the chicken or toss it like they do with buffalo wings. Careful when you toss cause it can get salty if it’s not even.
  • Deep fry a handful of Thai basil (should take literally 10 seconds) and mix it with the chicken. Serve with sugar free sweet chili or ranch 👌🏼

Nutrition

Serving: 4g | Calories: 278kcal | Carbohydrates: 6g | Protein: 20g | Fat: 19g | Sodium: 959mg | Fiber: 2g | Sugar: 1g | Net Carbs: 4g

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Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Sugar Free Thai Tea with Chia Seeds (fauxba)

Back in the day, I could easily kill one of these drinks any time I’d go out for Thai food. If you are new to thai tea – it is an ultra sweet herbal black tea that is mixed with spices and typically combined with heavy cream and LOTS of sugar. This version is sugar free, has a pack of fiber, and is super easy to make. The chia seeds add a nice texture to the drink and gives it a chew to help you get boba vibes – which is why we call it fauxba 🙂

Sugar Free Thai Tea with Chia Seeds (fauxba)

The perfect sweet treat morning, noon, or night.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: beverage
Cuisine: Asian
Keyword: boba, chia seeds, fauxba, thai, thai tea
Servings: 1
Net Carbs: 3g

Ingredients

Instructions

  • Bring water to a boil.
  • Add chia seeds to the hot water to allow them to bloom (should take 10 minutes).
  • While they are bloom, add the Thai Tea bag.
  • Once the tea has steeped, add sugar free vanilla syrup and heavy cream.
  • Serve over ice or keep it hot!

Nutrition

Calories: 168kcal | Carbohydrates: 11g | Protein: 4g | Fat: 13g | Sodium: 21mg | Fiber: 8g | Sugar: 1g | Net Carbs: 3g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Minneapolis Keto Meat Up at Fogo de Chao – Pushing the Boundaries of our Comfort Zones

O M G, if someone would have told us we would be hosting a 160+ person networking event at Fogo de Chao this time last year, we would have laughed our asses off because that’s something we would have never done! We are introverts by nature, so the thought of being around other humans for more than 10 minutes freaks the hell out of us, and still does even after we just finished last weekend’s successful event. We were pushed way beyond our comfort zones and we have zero regrets. If you have the opportunity to attend any type of community meet up whether it’s for keto, low carb, or maybe even a hobby or interest you have — we highly recommend and encourage you to attend regardless if you have a plus one or not. If you are shy like us, it will feel uncomfortable, but the connections you can make with people who have similar stories is 100% worth the effort.

The meat up originally began as a mixer for the low carb friends we have met through Instagram and it honestly turned into this huge event that connected people from all over the country. When we first pitched the idea to Fogo in Sept, we were like “let’s shoot for 20 people and aim for an intimate evening for foodies — little did we know, once we released the RSVP link, we had over 100 RSVPs in the first 24 hours! To say we were “shooketh” was an understatement. Fogo was incredible to accommodate so many guests and we are so grateful for the sponsors who donated the prize bags and giveaways – given that we reached out to them only about a month prior to the event. We had about 30 registered people not show up and/or cancel but ended up with 40 additional people who were added last minute by tagging along or walking in to the event. It could have been super stressful, but we ended up having so much support from the Fogo staff and our friends/family, that it honestly was the most stress-free event we have ever planned or participated in. It felt surreal seeing so many ketobaes in one room and watching everyone connect over their love of food and the keto lifestyle. It warmed our hearts hearing so many stories of success and just witnessing guests of ketobaes start to believe in the cause.

There are so many special moments from the event that we could talk about, but we wanted to highlight the fact that there are ketobaes who flew and/or drove from hundreds of miles away and even other states to attend–or hearing about how keto has literally saved lives of some of the people who we met in the room. It almost brings us to tears thinking about last weekend. It’s crazy how changing eating habits and your mindset can change your life. We are so honored and blessed to have met so many kind people through our platform.

There are days when we feel really defeated by the motions of social media and the bad stuff that comes with having a large platform. Days we don’t want to post or share anything because we feel some type of way because we don’t know if its worth it – but Sunday was a reminder that even the little tips/tricks can help give someone a fighting chance to sustain a low carb lifestyle or continue their journey. We heard a lot of “thank yous” at the event from attendees, but we wanted to THANK THEM for giving us purpose and a reason to keep fighting the good fight every day.

Keto Puppy Chow / Muddy Buddies

This recipe is super easy and totally gives you puppy chow or muddy buddy vibes depending on what region of the United States you are from. Traditionally, these are made with Chex mix, peanut butter, and milk chocolate. The biggest swap is using original flavored pork rinds for Chex mix. You won’t even know you’re eating pork once you mix all the ingredients!

 

Keto Puppy Chow / Muddy Buddies

Not for actual puppies!
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Dessert
Cuisine: American
Keyword: chocolate chip, easy, pork rinds, puppy chow, quick, sweets
Servings: 12
Net Carbs: 5g

Ingredients

  • 5 oz pork rinds (we like Aldi or Mac's Original Brand)
  • 1/2 cup sugar free chocolate chips (use KETOBAES to save 10% off your purchase)
  • 1/2 cup no sugar peanut butter
  • 1/2 cup powdered sweetener (Powdered Lakanto- use KETOBAES to save 10%)

Instructions

  • Melt the chocolate and peanut butter in the microwave at 30 second intervals. It should take no more than 90 seconds typically. Stir until the chocolate and peanut butter are evenly combined.
  • Carefully fold in the 5oz bag of pork rinds into the mixture and use a rubber spatula to toss the pork rinds until the are fully coated.
  • Transfer half of the mixture into a ziplock gallon bag and sprinkle powdered sweetener over the coated pork rinds and shake until the pieces are no longer wet. Repeat with the remaining coated pork rinds.
  • Store in the fridge when you’re not enjoying them!

Nutrition

Calories: 162kcal | Carbohydrates: 6g | Protein: 10g | Fat: 11g | Sodium: 266mg | Fiber: 1g | Net Carbs: 5g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Thai Mom Seafood Dipping Sauce

Sweet, spicy, and sour – the perfect combo for any type of seafood. We’ve partnered with Lankanto to bring you this keto-fied version so there is absolutely no guilt! We often bring this to crab buffets because nothing is better than copious amounts of seafood and this sauce. Use the code KETOBAES on the Lakanto site to save some of your hard earned money!

Thai Mom Seafood Dipping Sauce

Use this sauce on anything and everything – not just seafood, though its bomb with anything under the sea!
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Course: Condiments
Cuisine: Asian
Keyword: asian, dip, fish sauce, mom, seafood, thai
Servings: 20
Net Carbs: 2g

Equipment

Ingredients

  • 12 Thai chilis
  • 1/2 cup garlic cloves
  • 3/4 cup Golden Monkfruit sweetener
  • 1 cup fish sauce
  • 1 cup lime (peeled, yes, you read that right)
  • 1/2 cup cilantro (minced)
  • 1/2 cup white vinegar

Instructions

  • Combine all ingredients in a blender. A small blender or food processor would work.
  • Blend until all ingredients are evenly combined. The consistently should be like a thick dressing.
  • Enjoy with seafood — boiled, baked, broiled, grilled!

Nutrition

Calories: 16kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Sodium: 912mg | Fiber: 1g | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Keto Sausage McGriddle Pancakes

There are two things that have been floating our boat lately 1) pancakes 2)tiny ass kitchen gadgets. We got a mini griddle yesterday and HOLY SHIZ it is amazing. We knew that this was going to be the perfect contraption for our sausage stuffed pancakes. Pour, stuff, cook, eat. It can’t get simpler than that. We partnered with our ketobaes over at the Sola Company to incorporate one of our favorite sugar replacements into this recipe. We recently made churro pancakes with the same sweetener and really really liked how it blended with the batter so we had to try out another type of pancake with it.

These pancakes are stuffed with zero carb breakfast sausage patties and griddled to perfection. It’s like eating flattened McGriddles from good ole Mickey D’s without the guilt. Tuck in a fried egg and you’re GOLDEN. Check out the steps below and let us know how it goes for you!

Keto Sausage McGriddle Stuffed Pancakes

McDonald's who??
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, churro, dash griddle, pancakes, strawberry
Servings: 4 people
Net Carbs: 4g

Ingredients

  • 2/3 cup almond flour
  • 1 tbsp coconut flour
  • 1 tsp vanilla extract
  • 1/4 cup milk of choice
  • 3 tsp baking powder
  • 3 eggs
  • 3 tablespoons Golden Monkfruit sweetener (+ additional sweetener to taste)
  • 1 dash salt
  • 1/4 cup sugar free syrup
  • 4 breakfast sausage patties

Instructions

  • Mix wet ingredients thoroughly (extract, eggs, milk, maple syrup)
  • Add dry ingredients to the wet mix (almond flour, coconut flour, baking powder, sweetener, salt.
  • Pour onto a griddle or non stick skillet on medium heat. Add a cooked breakfast sausage patty and then pour more batter on top of the sausage patty. It should only take about 4 minutes to cook. If you're using a pan, flip after a few minutes to let the other side of the pancake cook.

Nutrition

Calories: 295kcal | Carbohydrates: 7g | Protein: 15g | Fat: 24g | Sodium: 696mg | Fiber: 3g | Sugar: 1g | Net Carbs: 4g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Bulletproof Thai Tea

If you’re not a bulletproof coffee type of person, this is a great alternative to get your fats in early to stay satiated and energized throughout the day. It’s also eggfast compliant which is an awesome bonus too!

Bulletproof Iced Thai Tea

Eggfast friendly and delicious.
Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: beverage, Dessert
Cuisine: Asian
Keyword: bulletproof, sugarfree, thai tea
Servings: 1
Net Carbs: 1g

Equipment

Ingredients

Instructions

  • Melt the butter
  • Blend all the ingredients together and pour over ice.

Nutrition

Calories: 130kcal | Carbohydrates: 1g | Protein: 1g | Fat: 15g | Sodium: 16mg | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Cajun Fried Hard Boiled Eggs

Cajun Fried Hard Boiled Eggs

Level up your hard boiled eggs with a cajun kick!
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 1 people
Net Carbs: 3g

Ingredients

Instructions

  • Melt 1 tbsp butter on medium heat
  • add 1/2tsp old bay seasoning
  • add 1/2tsp garlic powder
  • and #FLAMINSALTBAE or cayenne pepper to taste
  • add 3 halved hard boiled eggs and pan fry it for 1-2 mins on each side

Nutrition

Calories: 206kcal | Carbohydrates: 3g | Protein: 17g | Fat: 13g | Sodium: 204mg | Sugar: 1g | Net Carbs: 3g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

4 Day Eggfast + 2 Day Transition Results

4 day egg fast + 2 day transition. Total lost: 7lbs 🌟

Why I did the #eggfast : For the last month I was traveling every week but stayed on plan and actually lost weight. I hit my lowest of 192lbs in Vegas and was sooo excited!!🎉 But when I came home my body decided it wanted to be on vacation still and started to ACT A FOOL 😒

That just goes to show you that even if you’re “on plan” and your macros are on point…your body is gonna do what it wants sometimes. I was so bloated, tired, my keto mojo numbers were wack and my psoriasis was flaring up badly. I thought “F❌⁉️ it” let me just cheat and eat all the carbs since I gained weight being good anyways 🤦🏻‍♀️ but I slapped myself back into reality, and decided to do the egg fast because I wanted to break the cycle and didn’t want to revert back to old bad habits. I’m happy I lost the bloat and feeling back to normal! 🌟