Category: DIETARY

Sugar Free Monster Cookie Bars

These are so good you’ll be wondering where these have been all of your life after one bite. They are chewy, gooey, and filled with different textures.

Sugar Free Monster Cookies

The perfect mix for cookies too!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 15
Net Carbs: 3g

Ingredients

Instructions

  • Melt the butter for 30 seconds, add the peanut butter, and microwave for 30 more seconds. Stir thoroughly!
  • Mix in the eggs, baking powder, vanilla extract, sweetener.
  • Add the hemp seeds, almond flour, and 1/4 cup chocolate chips.
  • Transfer the mixture into a square pan.
  • Sprinkle the remaining chocolate chips and the multi-colored chocolate candies over the top of the batter.
  • Bake at 375 degrees for 15-20 mins depending on your oven. My toaster oven took 17 minutes, but your conventional oven may take longer. Look for a golden color before taking them out. Let them cool completely before eating.

Nutrition

Calories: 225kcal | Carbohydrates: 5g | Protein: 6g | Fat: 19g | Sodium: 121mg | Fiber: 2g | Sugar: 1g | Net Carbs: 3g

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

David’s Crack Chicken

Y’all, this one was never meant to be published but due to popular demand, we are going to forever keep this alive on this website. Did you know that David is the primary cook in this household? I just make the keto stuff but he actually does everything else. This recipe is for his famous crack chicken – it’s so good you don’t want to stop eating it. We used to eat it with a bowl of white rice, but this is perfect with cauli rice or mixed veggies. It’s even good by itself. It’s sweet, salty, spicy, and everything in between.

This recipe tastes best with dark meat chicken or wings, but you do you boo boo!

David’s Crack Chicken

The best chicken dish you'll ever make.
Prep Time: 5 minutes
Cook Time: 15 minutes
Marinating Time: 30 minutes
Total Time: 50 minutes
Course: Main Course
Cuisine: American
Keyword: chicken, crack chicken
Servings: 4 people
Net Carbs: 4g

Ingredients

Instructions

  • In a mixing bowl, coat the chicken thighs with oil.
  • Mix all of the other ingredients together and then pour them over the chicken thighs.
  • Mix well to coat all of the chicken thighs.
  • Let the chicken marinate for 30 minutes.
  • Air fry OR bake the chicken for at least 15 minutes at 375 degrees.
  • Remove the chicken once it's cooked all the way through! Enjoy!

Nutrition

Calories: 529kcal | Carbohydrates: 8g | Protein: 38g | Fat: 38g | Sodium: 180mg | Fiber: 4g | 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!

Sugar Free Frozen Yogurt Bites

These little guys are so easy to make and they are even easier to grab and go in the morning when you’re running late for work but need something to eat while sitting in traffic…like I did this morning. This is a great way to get protein, probiotics, and some healthy fats into your diet. It’s also super easy to remix and make your own with all the different toppings and flavors available.

Sugar Free Frozen Yogurt Bites

These are so perfect on hot days – they are creamy and just the right amount of sweetness.
Prep Time: 5 minutes
Freeze Time: 1 hour
Total Time: 1 hour 5 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: fro yo, frozen, yogurt
Servings: 8
Net Carbs: 2g

Ingredients

  • 2 cups greek yogurt (we like Fage 2% or 5%)
  • 1/4-1/3 cup powdered sweetener Swerve, Lakanto, or Sukrin are great
  • 2 tbsp half and half
  • 1/2 tsp Vanilla extract
  • mixed berries

Instructions

  • Mix the yogurt, sweetener, half n half, and vanilla. Taste and adjust the sweetness to taste.
  • Spoon the yogurt mixture into silicone molds. Mine held 1/4 cup in each cavity.
  • Top the yogurt with fruit. I topped mine with blueberries, sugar free honey (pyure brand), and some lemon zest.
  • Freeze for 45 minutes for the perfect texture. If you leave them in the freezer for an extended period of time (overnight or longer), let them thaw before eating for best results.

Nutrition

Calories: 35kcal | Carbohydrates: 2g | Protein: 5g | Fat: 1g | Sodium: 20mg | Sugar: 2g | Net Carbs: 2g

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

Easy Cheese Sauce

Honestly the fact that I would buy cheese in a jar before this recipe shocks me because this one is so dang easy to make. You literally throw stuff in a sauce pan and stir. I swear, it’s foolproof.

Easy Cheese Sauce

Super simple and quick!
Prep Time: 1 minute
Cook Time: 5 minutes
Total Time: 6 minutes
Course: Condiments
Cuisine: American
Keyword: cheese, sauce
Servings: 4
Net Carbs: 1g
Author: Vy & Regina

Ingredients

  • 1 tablespoon cream cheese
  • 1 tablespoon salted butter
  • 2 tablespoons heavy cream
  • 1/2 cup shredded cheddar or cheese of choice
  • cracked black pepper

Instructions

  • Place all the ingredients in a small sauce pan on medium heat.
  • Stir until everything is thoroughly mixed and smooth.

Nutrition

Calories: 120kcal | Carbohydrates: 1g | Protein: 4g | Fat: 12g | Sodium: 127mg | 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!

Super Easy Crepe Cake


This recipe calls upon the magic of crepini egg wraps – you know, those wraps you see at Costco and Aldi and are unsure how to use them but you buy them anyway. We were craving something sweet so David whipped together this super easy crepe cake that requires very little prep time and ingredients.

Some notes:

  1. We used the large crepini wraps that they sell at Costco – they are like the size of a frozen pizza.
  2. You can absolutely use the smaller, more conventional crepini wraps they typically sell at Aldi.
  3. No, these wraps do not taste eggy or like cauliflower.

Super Easy Crepe Cake

These are so easy to make it’s hard to call this a recipe.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Dessert
Cuisine: French
Keyword: crepe, dessert, sweets
Servings: 4
Net Carbs: 2g

Ingredients

  • 4 large crepini wraps
  • 1/2 cup heavy whipping cream
  • 1 tablespoon flavor extract of choice (we used pineapple but vanilla, almond, or banana would be delicious)
  • 1/2 tsp Golden Monkfruit sweetener
  • 1/4 cup sugar free chocolate chips (Use KETOBAES to save 10% on your purchase)

Instructions

  • To make the filling, pour heavy whipping cream in a mixing bowl and add the flavor extract and sweetener.
  • Using a hand mixer, mix the whipping cream for 1 minute. Taste the mixture and adjust sweetener to taste. If you are using a sugar replacement, such as monkfruit classic or swerve, start with 2 tablespoons and adjust from there.
  • Once you adjust the sweetness, continue mixing the whipped cream until it is thick – about 2 more minutes.
  • Place one crepini on a flat surface like a cutting board. Spread a layer of whipped cream on the crepini wrap. Add another crepini layer and then spread another layer of whipped cream over the second crepini layer. Add the third crepini and whipped cream layer. Add the fourth crepini BUT NOT another layer of whipped cream – yet.
  • Cut the crepe cake in half. Spread a layer of whipped cream to cover one of the top of one of the halves. Place the other half of the crepe cake over the half you just added whipped cream to – so you have 8 layers in total. Cut half cake in half one more time. Spread whipped cream over one of the halves. Place the other half of the crepe cake over the half you just added whipped cream to – now you have 16 layers.
  • Melt the chocolate chips in the microwave until they are a smooth chocolate sauce (20-25 seconds). Pour the chocolate sauce over the crepe cake.
  • Cut the cake in half for two slices.
  • Enjoy!

Nutrition

Calories: 155kcal | Carbohydrates: 3g | Protein: 1g | Fat: 14g | Sodium: 11mg | Fiber: 1g | Sugar: 1g | Net Carbs: 2g

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

Prik Glua – Thai Salt Chili Sugar Dip

Ya’ll, this dip instantly enhances any fruit you decide to grace this magic dust on – especially ones that have a little sourness to them, like starfruit, kiwis, watermelon, and mangos. If you are living the low carb lifestyle, our favorite substitute for sugar is classic monkfruit sweetener. Allulose is also a great alternative.

Mix equal parts monkfruit sweetener, salt, and dried chili flakes. That’s it!

77 Ways to Pocket-fy Your Meals

Okay, here’s the dealio…we are obsessed with pockets. What is a pocket? It is a meal stuffed into a triangular pocket of deliciousness using flatbread strips and your filling of choice. We exclusively use our holy grail flatbread, Cutdacarb, because it’s easy to work with, takes on whatever flavor you season it with, and it fries up fast as hell. We rely on pocket-fying foods because it is a is a low carb hack to control your carb intake but also still get the satisfaction of eating your favorite foods.

The idea for pocket-fying things is based on our love of Hot Pockets (cue theme song) and the technique of folding a paper football or Greek Spanikopita (shout out to my grade school friend’s Yia Yia for showing us how to do this when we were 8 years old). The technique to fold is the same for all of these. See diagram below:

The pocket-fy process involves picking your filling of choice, adding it at the bottom of the flatbread strip, and using the folding technique shown above.

We deep fry 90% of our pockets in avocado oil. The rest are either pan fried in butter or baked in our toaster oven after being sprayed with avocado oil. Our Keto baes have used their air fryers as well.

Here is a bomb ass list of things you can pocket-fy to give you some meal inspo (we added links to the recipes we’ve posted and also suggestions for ones that may not be as obvious):

1. Pastrami & Swiss, topped with coleslaw and Russian dressing

2. Banh mi – pate/mayo + Vietnamese cold cuts & pickled veggies, dipped in spicy soy sauce or tamari

3. Cheeseburger with hottie bites pickles dipped in ketchup and mustard

4. Pb and jelly

5. Churro with cheesecake filling

6. Pizza filling dipped in pizza sauce

7. Ham and Cheese

8. Philly cheesesteak dipped in cheese whiz

9. Meatball mozzarella dipped in marinara

10. Jalapeño popper dipped in ranch

11. Chorizo breakfast dipped in hot sauce

12. Egg and bacon/sausage dipped in ketchup

13. Steak and cheddar dipped in horse radish

14. Broccoli & Cheese

15. Bbq beef and cheese with a side of coleslaw

16. Taco meat dipped in salsa and sour cream

17. BLT on a bed of shredded lettuce

18. Chicken Pot Pie filling

19. Chicken parm (chicken tossed in Parmesan, garlic powder, and marinar dipped in marinara

20. Caprese drizzled with balsamic vinegar

21. Pulled pork and Cheese with a side of coleslaw or cauli mac n cheese

22. Chicken cordon bleu – Chicken n Swiss dipped in a garlic aioli

23. Spinach artichoke dip filling

24. Fajita chicken dipped in sour cream and guac

25. Egg roll filling

26. Crab rangoon filling

27. Spanikopita

28. Buffalo chicken dip

29. Chili cheese dog pockets

30. Potsticker filling

31. Beef Wellington pocket

32. Crawfish Pie filling

33. Meat pie filling

34. Boudin pocket

35. Pate chaude filling

36. Sambusa filling

37. Hoagie filled with salami, provolone, banana peppers, turkey,  drizzled in submarine dressing

38. Italian sub filled with salami, pepperoni, capicola, onion,  provolone, dipped in marinara

39. Tuna melt

40. Reuben (corned beef with sauerkraut) dipped in Russian dressing

41. French dip (roast beef with au jus)

42. Italian dip (slow cooked beef with giardiniera)

43. Lobster roll

44. Fluffer nutter (marshallow creme and peanut butter or else marshmallow flavored whipped cream cheese with PB

45. Sloppy joe

46. Gyro meat and onion dipped in cucumber dill sauce

47. Hot brown – slow cooked turkey filled and dipped in mornay sauce

48. Croque monsieur – ham and gruyere

49. Shawarma pocket – chopped chicken mixed with onions and  dipped in garlic sauce with a side of cucumbers and tabouli

50. Zatar spiced meat with a side of tabbouleh

51. Club pocket (ham, turkey, avocado, bacon) dipped in garlic aioli

52. Monte Cristo – ham and cheese with mustard, rolled in egg, fried, sprinkled with powdered sugar

53. Lasagna pocket

54. Pudding filled

55. Sugar Free Nutella filled dusted with powdered sugar

56. Cheesecake filled dipped in strawberry sauce

57. Strawberry shortcake – filled with strawberries and dipped in whipped cream

58. Caramel apple using chayote

59. Pecan pie filling with vanilla sugar free ice cream

60. Pumpkin pie filling with cinnamon sugar sugar free ice cream

61. Blackberry pie filling with whipped cream

62. Blueberry pie filling with sugar free ice cream

63. Strawberry rhubarb filling with whipped cream

64. S’mores pocket dipped in chocolate

65. Samoa pocket – chocolate pudding filling, drizzled with caramel sauce and toasted coconut

66. Banana cream filling – instant banana cream pie pudding using whipping cream instead of milk

67. Ice cream pockets – flash fried

68. Coconut cream filling dipped in chocolate

69. Peanut Butter chocolate filling

70. Jelly donut filling with powdered “sugar” dusting

71. Baklava filling

72. Eclair filling, dipped in chocolate

73. Napoleon – custard filled, dipped in chocolate

74. Tiramisu filling dusted with cocoa powder

75. Fruit salad – berry blend with monkfruit dipped in whipped cream

76. Key lime pie filling

77. Chinese egg custard filling

Low Carb Cheeseburger Skillet

A hamburger helper copycat without the guilt or nearly as many carbs. There are so many variations you can make with this recipe, just swap out the cheese types and/or seasonings to give it a remix.

Low Carb Hamburger Skillet

Like the real deal with a fraction of the carbs.
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: American
Keyword: cheeseburger, hamburger, skillet dip
Servings: 6 people
Net Carbs: 7g
Author: Vy & Regina

Ingredients

  • 1 tablespoon salted butter
  • 1/4 cup onions
  • 1/4 cup diced tomatoes
  • 1/2 pound ground beef
  • 1/2 onion soup mix
  • 1 tablespoon cream cheese
  • 2 tablespoons heavy cream
  • 1/4 cup half and half
  • 3/4 cup mild cheddar (shredded)
  • 1/2 tsp granulated garlic
  • 1 cup low carb macaroni
  • Parsley (to garnish)
  • cayenne pepper (to taste)
  • cracked black pepper (to taste)

Instructions

  • Melt butter and sauté onions and diced tomatoes until fragrant. Add ground beef and fully cook. Season with onion soup mix.
  • Add cream cheese, heavy cream, half and half, and mild cheddar shredded cheese. Add granulated garlic.
  • Add noodles of choice, I used @greatlowcarb penne (cooked them for 16 mins vs 10).
  • Garnish with parsley, cayenne, and cracked black pepper to taste.

Nutrition

Calories: 279kcal | Carbohydrates: 19g | Protein: 13g | Fat: 18g | Sodium: 153mg | Fiber: 12g | Sugar: 1g | Net Carbs: 7g

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!

Zero Carb Pizza Crust

This one is a throwback to the days we all had to fend for ourselves before all of the keto-friendly products flooded the market. Most people use canned chicken but this one uses my least favorite part of rotisserie chicken – leftover white meat! I swear no matter what you try to do to make it juicy, it gets drier and drier by the second, which is why it’s the perfect “flour” for this zero carb pizza dough. You can use rotisserie chicken or any leftover skinless white meat chicken. The thinner you roll out the “dough” the crispier the crust will be.

Zero Carb Pizza Crust

You won’t even believe it’s not carbs.
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: American
Keyword: chicken, easy, pizza, zero carb
Servings: 4
Net Carbs: 1g

Ingredients

  • 2 cups chicken breast (white meat, no skin, shredded – you can use canned chicken breast as well)
  • 2 eggs
  • 1/3 cup parmesan cheese (grated)

Instructions

  • Using cold white meat chicken, finely shred enough to make two cups. I used a hand mixer until it was super fine.
  • Mix the shredded chicken with the eggs and parm.
  • Spread the mixture onto parchment paper and place another piece of parchment paper over the mixture. Use a rolling pin or bottle of wine to roll the dough until it is thin. Mine was as thin as your standard thin crust pizza. The thinner you roll it, the crispier it will be.
  • Air fry or bake the dough at 400 degrees for 10 minutes (until golden), flip the crust, and finish baking it for another 10 minutes (until golden).
  • Add sauce, mozzarella, and toppings and baking for another five minutes until the topping is melted and to your liking.

Nutrition

Calories: 150kcal | Carbohydrates: 1g | Protein: 22g | Fat: 6g | Sodium: 252mg | 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!
https://www.instagram.com/tv/CAvioF4AJWG/?utm_source=ig_web_copy_link

Vietnamese Scallion Oil

Honestly this is so easy, it’s hard to call this a recipe. Vietnamese and a lot of southeast asian people use this on grilled meats, noodle salads, fried fish, and even slathered all over roasted corn.

Vietnamese Scallion Oil

A perfect topper on noodle bowls or grilled meats.
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes
Course: Condiments
Cuisine: Asian
Keyword: fish sauce, sauce, scallion, vietnamese
Servings: 8
Author: Vy & Regina

Ingredients

  • 1 bunch scallions (chopped)
  • 1 tsp salt
  • 1 tsp Golden Monkfruit sweetener
  • Avocado oil

Instructions

  • Add the scallions, salt, and sweetener to a mason jar or microwave-safe container. Stir.
  • Add avocado oil to cover the scallion mixture.
  • Microwave the mixture for 1 minute.
  • Give it a good stir and store in an airtight container on the counter.

Nutrition

Calories: 1kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Sodium: 291mg | Fiber: 1g | Sugar: 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!