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Category: VEGETARIAN

DESSERTS/

Sugar Free Pudding Chocolate Chip Cookies

Sugar Free Pudding Chocolate Chip Cookies

OMG ya’ll…these taste just like the grocery store bakery ones…like dare I say almost like the packaged Nestle Toll House cookies too. The trick to these is to really watch them or they will burn easily and also let them cool 100% before digging in or else they will fall apart in your hands.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 6 minutes
Cooling Time: 20 minutes
Total Time: 31 minutes
Course: Cookies, Dessert, Sweets
Cuisine: American
Keyword: chocolate chip, cookies, dessert, low carb, pudding, sugar free, sweets
Servings: 18 cookies
Net Carbs: 2g
Author: Vy & Regina

Equipment

Air Fryer/Toaster Oven

Ingredients

Instructions

  • Use a hand mixer or thoroughly mix the butter, egg, vanilla, and sweetener.
  • Add baking powder, almond flour, chocolate chips, and instant pudding mix to the butter mixture and continue mixing until everything is incorporated.
  • Use a small cookie scoop or tablespoon to portion out the cookie dough onto a baking tray. Pro-tip: line the tray with parchment paper for easy clean up.
  • Use a rubber spatula or your fingers to slightly flatten the dough as it will not flatten like a flour/sugar cookie.
  • Bake the cookies at 350 degrees between 5-10 minutes depending on your oven. I use a toaster oven, so the bake time will vary for you. The cookies are ready as soon as you seen any golden color to them. You don’t want them to be golden all over as almond flour can burn quickly.
  • Let them cool completely before eating!

Nutrition

Serving: 1cookie | Calories: 91kcal | Carbohydrates: 3g | Protein: 1g | Fat: 9g | Sodium: 121mg | 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!
BREAKFAST/

Keto Peaches and Cream Oatmeal

@theketodashians

use code KETOBAES to save $ on choczero.com ##keto ##ketooatmeal ##lowcarb ##tiktokrecipes ##discountcode ##fyp ##foryourpage ##easyketo ##ketorecipes

♬ Peaches and Cream – Bling Bling Bros

This is a variation of our OG keto oatmeal recipe. The texture is a mix between oatmeal, cream of wheat, grits, and rice pudding — so make it your own and enjoy! If you’re looking for a chocolate rice pudding situation – try this.

If you’re using the ChocZero Peach Syrup – use the code KETOBAES to save $!

Keto Peaches and Cream Oatmeal (noatmeal)

This is a really high fiber dupe for the real deal. It has the texture of cream of wheat or steel cut oats but play around with the ingredients to change the texture.
Print Recipe Pin Recipe
Prep Time: 1 minute
Cook Time: 5 minutes
Total Time: 6 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: noatmeal, oatmeal
Servings: 4
Net Carbs: 3g

Ingredients

Instructions

  • Mix all the ingredients in a small saucepan.
  • Cook on medium heat until the mixture is thickened. Stir occasionally.
  • Enjoy!

Nutrition

Calories: 233kcal | Carbohydrates: 9g | Protein: 8g | Fat: 17g | Sodium: 165mg | Fiber: 6g | 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!
DESSERTS/

Keto Ice Cream Base

Y’all, I recently purchased this Pint Ice Cream Maker and I’m in love. It’s the perfect portion for David and I to share some ice cream when we get cravings and I love the texture – it’s like a soft serve and it’s sooooo good. We used to have a huge cuisinart ice cream maker but this one is just the right size.

Here’s a recipe for a super simple ice cream base. You can be creative and add all types of extracts and colors to the mix. Whatever your liquid tastes like is what your ice cream will taste like – so make it your own!

Keto Vanilla Ice Cream

So simple but delicious.
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 20 minutes
Chill time: 25 minutes
Course: Dessert
Cuisine: American
Servings: 2 people
Net Carbs: 5g

Equipment

Pint Ice Cream Maker

Ingredients

  • 2/3 cup heavy cream
  • 1/3 cup milk of choice (we used whole milk but you could use half and half, oat milk, almond milk, coconut milk, etc)
  • 1.5 tbsp Powdered swerve (more to taste)
  • 1/2 tsp vanilla extract
  • pink salt (just a dash)

Instructions

  • Mix all of the ingredients together to form a liquid base. Mix until the liquid is smooth.
  • Place the liquid base into the freezer for about 20 minutes.
  • Slowly pour the liquid base into the frozen base of the ice cream maker.
  • Turn the motor paddle on and slowly lower it on top of the frozen base.
  • Let the ice cream churn for about 20 minutes.
  • Enjoy!

Nutrition

Calories: 302kcal | Carbohydrates: 5g | Protein: 3g | Fat: 31g | Sodium: 48mg | 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!

 

DAIRY FREE/

Super Easy Roasted Broccoli

This is one of our favorite ways to prep broccoli and it can be done in a flash. It pairs perfectly with any protein and can be eaten hot or cold.

@theketodashians

##fyp ##foryourpage ##tiktokfoodie ##tiktokrecipes ##foru ##keto ##ketotips ##ketoaf

♬ Summer Feelings (feat. Charlie Puth) – Lennon Stella

Roasted Broccoli

The perfect side to any dish.
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes
Course: Appetizer, Side Dish
Cuisine: American
Servings: 4
Net Carbs: 3g

Equipment

Air Fryer/Toaster Oven

Ingredients

  • 2 tbsp olive oil (or more to eat the broccoli)
  • 4 cups broccoli florets (bite sized pieces)
  • 1 tbsp #basicbae (to taste) – use salt/pepper if you don't have it.
  • 1 tsp garlic powder (to taste)

Instructions

  • Pre-heat the oven to 400 degrees.
  • Line a baking tray (or air fryer rack) with tin foil.
  • Coat the broccoli pieces with olive oil, #basicbae seasoning, and garlic powder.
  • Pop the seasoned broccoli into the oven and bake it for 10 minutes or until the broccoli is crispy.

Nutrition

Calories: 95kcal | Carbohydrates: 5g | Protein: 3g | Fat: 7g | Sodium: 31mg | Fiber: 2g | Sugar: 2g | 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!
ASIAN/

Here’s the Scoop on Healthy Noodle

Every time we EVER post anything about the infamous Healthy Noodle from Costco, without fail, we receive hundreds of questions, comments, and general messages in our box related to this product.

Here’s the scoop:

  1. What are they? These are gluten free, low carb, fat free, sugar free, cholesterol free and dairy free flat noodles. The brand is called Healthy Noodle, literally. They are 5g total carbs with 4 g fiber, leaving 1g net.
  2. What do they taste like? They are neutral in taste and do not have an odor – unlike shirataki noodles. They are however, in a package stored in a clear liquid to preserve its texture and taste.
  3. Are these like Shirataki? No! They do not have the same smell, taste, or texture. They are stored in a liquid though and are ready to eat hot or cold.
  4. What are they made of? Water, soybean fiber powder, cellulose, sodium alginate, yam konjac powder, calcium chloride, and salt.
  5. What is the texture like? It is similar to a flat rice noodle (pho) – however it doesn’t have the same chew (so keep that in mind).
  6. How do you cook it? You don’t have to! It’s ready to eat so you throw it in whatever dish you want to use it for. We actually DO NOT RECOMMEND cooking it for more than a minute in heat because it will break apart. When we eat the noods, it’s almost ALWAYS in soups. We heat up the broth and then throw the noodles in there right before we eat. You can definitely give them a quick rinse before you eat them (we use warm water).
  7. Where can you get these? THE QUESTION OF THE HOUR – these can be purchase at Costco. The costco item number is 1027760 so call your local store and ask an associate if they carry that product number. They are between $13-15 for a case at Costco depending on your region.
  8. If you do not want to call your local store, go to the facebook account where they often post updates on where they sell their Healthy Noodles.
  9. What recipes do you have with these noodles? None! We do not recommend cooking these in heat or they will break apart. Use them like you would noodles and pour a sauce, dressing, or whatever you want on top. They are the best experience that way. People like to eat them with pasta sauce, in soups, salads, all up to you. We would consider this a dupe for flat rice noodles so take that information and get creative!
  10. What’s a good hack? Rinse these out, store them in a zip lock back, and bring them to your favorite Pho or Hot Pot restaurant!

If you’re looking for inspo, here are some delicious ones:

https://www.instagram.com/p/CCub3lpgJMt/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDSTMu2AeBR/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDPUcSrBBhG/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDPuG1MA006/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDMyHAchtUA/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDC0jonAE9N/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B98Hqb6n-vx/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CCq6JSog8dy/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B7fDHSbFIUc/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B9KviyOgFyg/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B0mcd-ahYvA/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B1-KfxCg3g3/?utm_source=ig_web_copy_link
BREAKFAST/

Sugar Free Balsamic Glaze

This glaze (or reduction) is perfect drizzled over some mozzarella, grape tomatoes, and basil (hello caprese). Make it even more fun by making a salad on a stick using skewers. Balsamic glaze is also great drizzled over bruschetta, grilled veggies, margarita pizzas, and essentially any summer time fare like berries, goat cheese, crudite, etc!

Sugar Free Balsamic Glaze

This two ingredient recipe is super easy to make and pairs well with many fruits, cheese, and veggies. The consistently should be like a warmed honey.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Condiments
Cuisine: european
Servings: 25

Equipment

Saucepan

Ingredients

Instructions

  • Heat the balsamic vinegar in a saucepan over medium heat until it starts to gently bubble (about 10 mins).
  • Reduce the heat to medium-low and stir continuously while the balsamic vinegar reduces (about another 10-15 minutes).
  • Pour the sugar free maple syrup into the reduced balsamic and stir for a few minutes until the reduction and maple syrup are thoroughly mixed. Add more maple syrup to taste.
  • Let it cool down completely before serving and/or storing.

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/

Keto Korean BBQ Inspired Salad

One of our favorite keto eating activities is going to KBBQ restaurants and stuffing our faces with loads of unmarinated meats and going ham on Korean KBBQ sides. This salad is inspired by the salads served at many kbbq restaurants. Make it your own by adding your favorite greens or veggies.

@theketodashians

##fyp ##foryourpage ##tiktokrecipes ##foru ##ketotips ##keto ##ketoaf ##lowcarb ##sugarfree ##korean ##kbbq ##homemade

♬ Boy With Luv – BTS

Keto Korean BBQ Inspired Salad

Serve with your favorite grilled meats.
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 1 minute
Total Time: 3 minutes
Cuisine: Asian
Keyword: kbbq, korean
Servings: 2
Net Carbs: 1g

Ingredients

  • 1 tbsp soy sauce (or aminos)
  • 1 tbsp white vinegar
  • 1 tbsp Classic Monkfruit Sweetener
  • 1 tsp sesame oil
  • 1 tsp Coarse Korean Pepper Powder
  • 2 cups romaine lettuce (chopped) – red leaf lettuce also works great

Instructions

  • Mix all of the dressing ingredients.
  • Pour onto the chopped lettuce.
  • Enjoy!

Nutrition

Calories: 35kcal | Carbohydrates: 2g | Protein: 2g | Fat: 2g | Sodium: 507mg | 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!
BREAKFAST/

Eggfast 101

An egg fast is a short term (3-5 days) way of eating that can help individuals jump in (or back into) a state of ketosis (when the body adjusts from burning glycogen from carbs to burning fat from food and the fat stored in their body). It is essentially a ketogenic diet in its simplest form.

There are many variations on the guidelines for the egg fast, but typically, the meals and snacks consist of only eggs and healthy fats, including full-fat cheese.

The two basic rules are:
1. Eat at least 6 eggs a day, along with a teaspoon of a healthy fat (like butter or coconut oil). We typically just eat when we are hungry and stop when we are full. Some days that looks like 10 eggs, others it might even be one.
2. Six ounces of cheese are allowed.
3. Once the three days are over, it is advised to transition out of the egg fast by slowly incorporating regular keto foods back into your diet. Example: Day 1,2,3 are eggfast days. Day 4 is two eggfast meals and one regular meal. Day 5 is one eggfast meal and two regular meals.

Everyone’s egg fast experience will vary. We have done several rounds of egg fasts, and with each round, we have learned what has worked, and what has not worked for us personally. Modifications we have made are allowing zero calorie/zero carb sweeteners, herbs/seasonings 1g net carb or less, fitting in intermittent fasting, and drinking at least 1 gallon of water a day. The trick to not hating eggs after the three days is to switch up the textures (fried, hard boiled, poached, scrambled, etc).

Check out our EGGFAST page for tons of recipes and inspo.

If you’re feeling super lost – here is a list of eggfast essentials:

Beef/

FAQ: “What do you do with your leftover fry oil?”

Well let me answer that question – something we get almost 20 times daily any time we feature a video of us frying food on our Instagram account.

Short answer: we save it and continue using it until it is too dark or gets cloudy.

Here’s the scoop…

Our families have always deep fried foods since before we can even remember. Back in the day, there would be a designated “frying pot” where the oil would sit until someone needed to fry something – nowadays, in our own homes, here is what we do:

  1. Let the oil cool completely.
  2. Place a mesh strainer at the mouth of a large jar and pour the oil in there. You want the big bits to get caught so it doesn’t end up floating around in the jar. The reason you want to strain the oil is so when you reuse the oil, it doesn’t make the oil darker than it needs to be. It also helps keep the oil tasting fresher (in our opinion).
  3. Close the jar and store at room temperature.
  4. We reuse the oil until it becomes a brown color but that is completely up to you. The darker the oil, the darker your food will look after you fry it, so just adjust the amount of times you reuse based on the color and preference you have.

Now some additional questions we know y’all are going to have:

  1. What kind of oil do you use? We like to use avocado oil because it is clean and has a high smoke point. Use what oil you can afford and are comfortable cooking with. Canola oil, peanut oil, and soybean oil are all oils we have fried with – they are just very processed.
  2. How many times do you re-use oil? Depending on what we fry, it’s 5-6 times. If we fry fish, the oil is dunzo because the smell and taste will not go away.
  3. What deep fryer do you recommend?
DAIRY FREE/

Sugar Free Pudding Cookies

These are an OG recipe for us because when we jumped back into the keto lifestyle, these kept us afloat as the pounds started to melt off. Now, we aren’t saying these are going to help you shed the lbs, but they will satisfy your sweet tooth so you don’t reach for the sugar filled carbs. For those of you who practice a clean way of eating – THESE ARE NOT FOR YOU. Since this recipe calls for instant pudding powder, we like to call this “dirty keto”, which means there are processed ingredients in the pudding mix – so please keep that in mind as you start gathering the ingredients for these delicious cookies. BY THE WAY – THE COOKIES IN THE FEATURED PHOTO ARE BANANA CREAM PIE FLAVOR AND THEY TASTE LIKE BANANA TAFFY, just sayin’.

The texture of these cookies is soft and chewy, especially if you under cook them like I usually do. I can make 20 cookies from this batch and store them in the fridge to keep them super fresh.

Some notes:

  1. I have no idea if coconut flour will yield the same result – but if you try, know that you it’s a 1:4 coconut to almond ratio.
  2. I use vanilla flavor for chocolate chip cookies. In the past, we have also done pistachio cookies, double chocolate chip cookies as well using pistachio and chocolate pudding packets.

Sugar Free Pudding Cookies

The trick to these is to really watch them or they will burn easily and also let them cool 100% before digging in or else they will fall apart in your hands.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 6 minutes
Cooling Time: 20 minutes
Total Time: 31 minutes
Course: Cookies, Dessert, Sweets
Cuisine: American
Keyword: cookies, dessert, low carb, pudding, sugar free, sweets
Servings: 18 cookies
Net Carbs: 2g
Author: Vy & Regina

Equipment

Air Fryer/Toaster Oven

Ingredients

Instructions

  • Use a hand mixer or thoroughly mix the butter, egg, vanilla, and sweetener.
  • Add baking powder, almond flour, chocolate chips, and instant pudding mix to the butter mixture and continue mixing until everything is incorporated.
  • Use a small cookie scoop or tablespoon to portion out the cookie dough onto a baking tray. Pro-tip: line the tray with parchment paper for easy clean up.
  • Use a rubber spatula or your fingers to slightly flatten the dough as it will not flatten like a flour/sugar cookie.
  • Bake the cookies at 350 degrees between 5-10 minutes depending on your oven. I use a toaster oven, so the bake time will vary for you. The cookies are ready as soon as you seen any golden color to them. You don’t want them to be golden all over as almond flour can burn quickly.
  • Let them cool completely before eating!

Nutrition

Serving: 1cookie | Calories: 91kcal | Carbohydrates: 3g | Protein: 1g | Fat: 9g | Sodium: 121mg | 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!