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Category: DIETARY

RECIPES/

Asian Style Blistered Green Beans

These are a staple for us any time we go to Chinese restaurants or when we are trying to get through a bulk bag of green beans. The trick is to microwave your green beans for 5 minutes prior to cooking so your green beans still blister but minced garlic doesn’t burn.

Asian Style Blistered Green Beans

Delicious and simple way to eat your greens.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Course: Side Dish
Cuisine: Asian
Keyword: asian, stir fry, vegetable
Servings: 4
Net Carbs: 1g

Equipment

Wok
Spatula

Ingredients

  • 1 Package Fresh green beans Cooked for 5 mins (microwave), usually 1-2 lbs
  • 3 Tbls Oil For cooking
  • 1 Tsp Granulated chicken powder Or mushroom seasoning
  • 1/2 Tsp Oyster sauce
  • 1 Tbsp Minced garlic
  • 1 Tsp Golden Monkfruit sweetener Or your sweetener of choice
  • Soy sauce or aminos to taste

Instructions

  • Heat the oil in a wok or large pan on medium high heat.
  • Add the microwaved green beans to the hot pan and stir fry. Add oyster sauce, sugar replacement, granulated chicken powder.
  • Cook the green beans for about 5 minutes and then add the garlic. Continue stir frying until the beans are blistered (about another 5 minutes). 
  • Season with soy sauce or aminos and crushed red pepper to taste. Enjoy!
  • For a shortcut version, follow step 1 and then add the microwaved green beans with 2 tablespoons of our hot oil and season with soy sauce or aminos. Cook until blistered.

Nutrition

Calories: 101kcal | Carbohydrates: 1g | Protein: 1g | Fat: 11g | Sodium: 21mg | 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!
CARNIVORE/

Keto Friendly Starbucks Medicine Ball

Tis the season….are we right? Aside from the Coronavirus, it legitimately feels like everyone around us is catching some type of bug. Back in the day when we’d be going through something, the Starbucks Medicine Ball drink would swoop in to help sooth our throats and help us recover from whatever we were going through. There is not actual medicine in this drink, but good ingredients that hopefully aid in your recovery from your cold. *reminder, we are not health professional – please work with your primary caretaker if you have any health related questions.

Keto Starbucks Medicine Ball

Perfect for when you’re feeling under weather, but not actual medicine.
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Prep Time: 5 minutes
Cook Time: 5 minutes
10 minutes
Course: beverage
Cuisine: American
Keyword: comfort food, copycat, flu, hot drink, lemongrass, starbucks
Servings: 1

Equipment

Hot Water Kettle

Ingredients

  • 2 cups water boiling hot
  • 1 Teavana Jade Citrus Mint Tea Bag
  • 1 Teavana Peach Tranquility Tea Bag
  • 1 scoop Ultima lemonade electrolytes

Instructions

  • Bring 2 cups of water to a boil.
  • Add lemonade electrolytes and stir until they are completely dissolved.
  • Add the tea bags and let them steep for at least 5 minutes.
  • Enjoy, and hopefully feel better!

Nutrition

Sodium: 24mg

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!
BREAKFAST/

Keto Eggfast French Toast

If your egg fast includes sugar free sweeteners – this recipe uses a really versatile base that you can make french toast, waffles, pancakes, and crepes with while staying within eggfast guidelines. My sweetener of choice was Jordan’s Skinny Vanilla Syrup because the total carb count is still zero. You can use whatever sweetener floats your boat, but I would suggest you test a tablespoon of your batter in the microwave to adjust accordingly.

Some notes:

  1. I used these silicone cavities to portion out the batter. This recipe will fill 12 cavities so it’s perfectly portioned. This is the recommended way to cook these because my recipe is based on using these to cook the batter.
  2. If you do not want those cavities, try mini loaf pans or muffin tins.
  3. If you use a square or loaf pan to bake, just pour all of the batter in the pan and bake until the mixture is no longer liquid. Oven times will vary but 20-30 mins is pretty standard depending on your pan and oven.

Keto Eggfast French Toast

Honestly, these give us major blintz vibes – they are so good, they make you forget you're on an eggfast.
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Appetizer, Breakfast, Dessert, Main Course
Cuisine: American
Keyword: asian eggs, eggfast, french toast
Servings: 6 people
Net Carbs: 1g
Author: Admin

Equipment

Mini Square Molds

Ingredients

  • 8 eggs
  • 8 tbsp salted butter
  • 1/4 cup cream cheese softened
  • 6 tablespoons sugar free vanilla syrup try 4 tablespoons first, microwave 1 tablespoon of the batter for 30 seconds, and then adjust sweetness accordingly
  • 2 tsp baking powder
  • 4-6 shakes ground cinnamon
  • 1/2 tsp Golden Monkfruit sweetener (more to taste)

Instructions

  • Soften the butter and cream cheese in the microwave for 30 seconds.
  • Add the eggs, vanilla syrup, baking powder, and cinnamon.
  • Use a hand mixer to thoroughly mix for 2-3 minutes.
  • Fil 3/4 of the silicon cavities with the batter.
  • Bake at 350 degrees for 15 minutes.
  • When you’re ready to serve, pan fry each side in a medium heat non stick pan. For best results, cut the portions into bite sized pieces and then pan fry.
  • Sprinkle sweetener and cinnamon to taste over the pieces once you’re done pan frying.

Nutrition

Calories: 253kcal | Carbohydrates: 2g | Protein: 8g | Fat: 24g | Sodium: 410mg | Fiber: 1g | 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!
ASIAN/

Low Carb Banh Mi Pockets

These are some of our favorite ways to enjoy one of our favorite sandwiches when we are craving the real deal. “Banh mi” literally translates to “bread” and Vietnamese. Hopefully, someone comes up with the billion dollar idea how to keto-fy french baguettes soon – but until then, these are the best we’ve had get our fix.

Some notes:

  1. The absolute EASIEST WAY to make these is to purchase the cold cuts, Vietnamese mayo, pickled veggies, and paté from your local asian market or Vietnamese deli. You can make your own fixins’ but it’s a process.
  2. If you have a Banh Mi shop near you, like Lee’s Sandiwich, Tip Top, Banh Mi Ba Le, or similar – those shops will have the ingredients ready for grab and go.
  3. The key to a crispy wrap is the lavash that you use – our absolutely favorite to use for these are CutDaCarb flatwraps. You can ONLY purchase them online directly from their website cutdacarb.com. A close second is low carb lavash bread you can find at specialty markets or Middle eastern grocery stores. The third option is Josephy’s lavash bread that can almost always be found at Walmarts across the country.
  4. I have only fried pockets but you can air fry or bake them to your liking. Try 375 degrees for 4-5 minutes.

Low Carb Banh Mi Pockets

Get your low carb banh mi and eat it too!
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Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Course: Appetizer, Main Course
Cuisine: Asian
Keyword: banh mi, easy, pockets
Servings: 8
Net Carbs: 3g

Equipment

Non-Stick Frying Pan

Ingredients

  • 2 cups Vietnamese cold cuts or chinese bbq pork diced
  • 1 cup cucumbers diced
  • 1/2 cup Vietnamese mayo
  • 1/4 cup jalapenos diced,
  • 2 tablespoons cilantro diced
  • 1 cup Vietnamese pickled daikon and/or carrots
  • 1/4 cup paté
  • 2-4 sheets lavash bread
  • Soy sauce
  • Black Pepper (to taste)
  • 1/2 cup avocado oil

Instructions

  • Heat the oil in the pan on medium heat.
  • While the oil is heating, mix the diced meat, cucumbers, mayo, jalapenos, cilantro, and pickled veggies.
  • On a cutting board, cut the lavash bread into event four strips (width-wise).
  • Spread the pate on the surface of each strip.
  • Spoon 1-2 tablespoons of the banh mi mixture and place it on the bottom right hand corner of lavash strip.
  • Fold the bottom right hand corner of the strip to the left to cover the banh mixture. Continue following the fold until you reach the other side of the lavash strip.  Follow the diagram below to see how to continue folding the pocket.
  • Fry the pockets seam side down in the hot oil. These fry fast, so each side should crisp up within 1-2 minutes. Flip and fry the other side.
  • Place the fried pockets on a paper towel lined plate to soak up any excess grease
  • Sprinkle black pepper in soy sauce and enjoy it as a dip for the banh mi pocket!

Nutrition

Calories: 198kcal | Carbohydrates: 4g | Protein: 3g | Fat: 18g | Sodium: 48mg | Fiber: 1g | 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!
BREAKFAST/

Low Carb Fluffy Banana Split Pancakes

If loving these is wrong, we don’t want to be right. Luckily, these are super keto friendly and easy to make. You can easily swap out the strawberry syrup for strawberry jam or a homemade strawberry sauce.

Low Carb Fluffy Banana Split Pancakes

These pancakes are fluffy and guilt free!
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Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, churro, dash griddle, dash’, pancakes
Servings: 4 people
Net Carbs: 4g

Equipment

Dash Mini Griddle

Ingredients

  • 2/3 cup almond flour
  • 1 tbsp coconut flour
  • 1 tsp banana 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

Instructions

  • Mix wet ingredients thoroughly (extract, eggs, milk)
  • 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. If you are not using the mini Dash griddle, flip when you start to see the mixture bubble. Each side should be golden. Use your first pancake to test out the time, as stoves and pans will differ – which will vary the cook time.
  • Top with strawberries, chocolate syrup, and whipped cream.

Nutrition

Calories: 162kcal | Carbohydrates: 7g | Protein: 8g | Fat: 13g | Sodium: 426mg | 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!
BREAKFAST/

Zero Carb Pancakes (Keto-Friendly)

I don’t know about you, but I LOVE pancakes. Give me pancakes any time of day and I’m a happy camper. The only issue is when I’m trying to really reduce total carbs, the classic almond flour pancakes that I love are just too high for me. ENTER: Isopure unflavored whey isolate protein powder – aka magic dust from the keto gods. Zero carb and versatile as hell! They give these pancakes a pancake texture and more fluff and firmness than if you were just making an egg pancake or crepe.

Here are some notes:

  1. If you eat this hot off the pan, they will taste eggy. Give them a hot minute to cool and then you will get the pancake vibes you’ve been craving.
  2. I use isopure because it’s the only brand I’ve ever used – if you want to use your favorite brand, go ahead and do so – but I have never used another whey isolate protein powder from another brand.
  3. I use unflavored whey isolate so I can control the taste and sweetness. If you have protein powder you want to try to use, please go ahead and try, but the carb count will be different – and possibly the texture.
  4. Here’s the sweetener I use for these pancakes – it’s the liquid stevia in toffee because it’s zero total carbs. I understand lots of people calculate net carbs in other sweeteners, but for a true zero carb situation, I prefer this liquid sweetener. It’s easy to work with and mixes beautifully in the batter.
  5. The pan I used is a silver dollar pan from Aldi. You can find a similar one on amazon.

Zero Carb Pancakes

Perfect for eggfasts and carnivore.
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Prep Time: 4 minutes
Cook Time: 3 minutes
Total Time: 7 minutes
Course: Breakfast
Cuisine: American
Keyword: eggfast, pancakes, zero carb
Servings: 3 people
Net Carbs: 1g

Equipment

Dash Mini Griddle

Ingredients

Instructions

  • Melt the butter in the microwave (about 20 seconds). Meanwhile, start heating a non-stick pan on medium heat.
  • In the same bowl as the butter, add half and half to the warm butter and mix.
  • Mix in whey and baking powder to the butter and half and half to form a thick, but smooth batter. No lumps!
  • Add vanilla and liquid stevia and continue mixing.
  • Whisk in eggs and let the batter sit for a minute or two.
  • Pour batter onto the hot pan – let it bubble up and then flip. The first side should only take 1-2 minutes to bubble up and the second side will only need half as much time to cook. Test out one pancake first to adjust sweetness and to get a better idea of cook time on your stove and pan.
  • Enjoy with butter and your favorite syrup or jam!

Nutrition

Calories: 158kcal | Carbohydrates: 1g | Protein: 17g | Fat: 9g | Sodium: 266mg | 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!
BREAKFAST/

Sugar Free Bacon Jam

If you’ve never heard or had bacon jam before, prepare to have your mind blown. It is just as it sounds, a jam made from bacon except this one is sweet, salty, garlicky, and all the good stuff in one. The recipe itself is super simple but you need to bring patience and some time to kill because this one’s low and slow. Use bacon jam on burgers, eggs, as a spread, dip, or mixed with cream cheese. You could honestly just eat it with a spoon it’s so good.

Sugar Free Bacon Jam

Sweet, salty, jammy, and perfect.
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Condiments
Cuisine: American
Keyword: bacon, jam, spread, sugar free
Servings: 8 people
Net Carbs: 3g

Equipment

Non-Stick Frying Pan

Ingredients

Instructions

  • On low heat, melt the butter and add the onions and shallots.
  • Caramelize the onions until they are a light brown color.
  • Add #garlicgoals, bacon crumbles, brown swerve, and maple syrup to the caramelized onions/shallots.
  • Give it a good stir and remove from the heat once the onions caramelize to a deep brown color and are “jammy”.
  • Store in an airtight container in the fridge between uses.

Nutrition

Calories: 75kcal | Carbohydrates: 4g | Protein: 4g | Fat: 4g | Sodium: 246mg | Fiber: 1g | Sugar: 3g | 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!
CARNIVORE/

Super Easy Sugar Free Gummy Bears

These are an easy way to get your sweet fix without the sugar high or guilt. They have the texture of a soft gummy, firm jello, or soft fruit snack – whichever floats your boat to describe it. I keep mine in the fridge after I take them out of the mold so they continue to stay firm. You can use anything to flavor the gummies – I prefer to use the individual drink packets you can pick up at the Dollar Tree, Walgreens, or grocery store but if you want to keep it clean you could add electrolyte drink mixes or naturally sweetened water enhancers. I purchased my molds on Amazon.

You just need to remember these two tips: 1. Make sure the gelatin powder is completely dissolved in the water before pour the mixture into the molds and 2. You need to work quickly, do not try to pre-make the mixture and then save the pouring for another time.

Super Easy Sugar Free Gummy Bears

An easy way to snack on something with barely any calories or carbs.
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Dessert, Snack
Cuisine: American
Keyword: candy, gummy bears, sugar free
Servings: 4
Net Carbs: 1g

Equipment

Gummy Bear Molds + droppers

Ingredients

  • 1/2 cup water (Boiling hot – I actually just set my sink to the hottest water setting and use that)
  • 2 unflavored gelatin powder (I use Knox brand – you can find this at any grocery stir right next to the Jello)
  • 1 packet sugar free drink powder (I have used Starburst, Skittles, Hawaiian Punch, Key Nutrients Electrolyte powders -one individual serving packet)

Instructions

  • Mix the gelatin powder with hot water until it’s fully dissolved.
  • Add the sugar free drink powder.
  • Put the molds on a tray. Pour the liquid into silicone molds.
  • Pick up the tray and place the molds into the fridge for at least 20 minutes before removing them from the molds.
  • Store them in an air tight container in the refrigerator for the best experience.

Nutrition

Calories: 2kcal | Carbohydrates: 1g | Protein: 1g | Sodium: 2mg | 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!
BREAKFAST/

Low Carb Fluffy Strawberry Shortcake Pancakes

We love remixing our OG pancake batter any time we can so these are the perfect sweet treat when you have an excess amount of strawberries and want to add a little somethin’ somethin’ to your morning flap jacks. They are so good, we even eat these for dessert.

Low Carb Fluffy Strawberry Pancakes

These pancakes are fluffy and guilt free!
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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: 5g

Equipment

Dash Mini Griddle

Ingredients

Instructions

  • Mix wet ingredients thoroughly (extract, eggs, milk)
  • Add dry ingredients to the wet mix (almond flour, strawberries, coconut flour, baking powder, sweetener, salt.
  • Pour onto a griddle or non stick skillet on medium heat. If you are not using the mini Dash griddle, flip when you start to see the mixture bubble. Each side should be golden. Use your first pancake to test out the time, as stoves and pans will differ – which will vary the cook time.

Nutrition

Calories: 171kcal | Carbohydrates: 8g | Protein: 8g | Fat: 13g | Sodium: 426mg | Fiber: 3g | Sugar: 2g | 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!
BREAKFAST/

Low Carb Fluffy Blueberry Pancakes

These pancakes are so fluffy with just the right hint of sweetness, you’ll be pinching yourself to see if eating them is just a dream. We like to use our mini dash griddle to cook these for perfect stacks every time.

Low Carb Fluffy Blueberry Pancakes

These pancakes are fluffy and guilt free!
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Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, churro, dash griddle, pancakes
Servings: 4 people
Net Carbs: 6g

Equipment

Dash Mini Griddle

Ingredients

Instructions

  • Mix wet ingredients thoroughly (extract, eggs, milk)
  • Add dry ingredients to the wet mix (almond flour, blueberries, coconut flour, baking powder, sweetener, salt.
  • Pour onto a griddle or non stick skillet on medium heat. If you are not using the mini Dash griddle, flip when you start to see the mixture bubble. Each side should be golden. Use your first pancake to test out the time, as stoves and pans will differ – which will vary the cook time.

Nutrition

Calories: 176kcal | Carbohydrates: 9g | Protein: 8g | Fat: 13g | Sodium: 426mg | Fiber: 3g | Sugar: 3g | Net Carbs: 6g

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!