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Category: INGREDIENTS

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?
Featured/

KETO SPRING CLEANING


SPRING HAS SPRUNG KETO BAES! This challenge will run from MARCH 29TH TO FRIDAY APRIL 2ND and will focus on total grams of carbs, upping your step game, and being better with your water intake. Use the hashtag #ketospringcleaning to follow along with other keto baes this week. As a reminder, please consult with your health care provider when you make changes to your diet. We are not nutrition or medical professionals and any suggestions should be taken as opinions.

The guidelines are simple:

  1. Stick to 20g TOTAL carbs or fewer. That means DO NOT SUBTRACT ANY FIBER to get to 20g of total carbs. This also means you will be depending on very low carb foods to get you through the week instead of many processed foods with added fiber or sugar alcohols. This is a great way to refocus your low carb intake and challenge yourself to eat more unprocessed, whole foods.
  2. Aim for 30 minutes of physical activity. Yes, we understand that many of you can barely fit 15 minutes your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit physical activities, like take the stairs at work, taking a walk during your breaks, parking further away from the entrances if businesses, etc. If you want to achieve something, you’ll make it work.
  3. Try to be consistent with your hydration patterns by hitting at least 100oz of water each day of the challenge. Water is so beneficial on ANY diet, but it’s super helpful when you’re entering a deeper state of ketosis. Your coffee and electrolytes count as water too.

We will support you throughout the week by answering your questions and documenting what we do ourselves to reset for the spring. Follow us on Instagram to watch for story updates, meal ideas, and live q&a sessions.

Before you start, take pictures, measurements, and weigh yourself. This will show you how small changes can make a difference. Make sure you plan ahead by making sure you have plenty of food and ingredient options that will nourish you this week and keep you satiated. Do not plan to wing it the morning of Day 1.

If you need a little TLC because you are new to keto or have never tracked total carbs, here is a sample meal plan with product links to get you through the week. Please note that these are suggestions and you can customize them to ensure success with your reset. If you need more meal ideas, search the #20gtotalreboot hashtag on Instagram to see past meals we have eaten during this type of reset.

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.

Keto 5 Day Meal Plan

To help get you started, here is a sample ketogenic diet meal plan:

Pro tips:
-skip breakfast if you are not hungry
-season your food with zero carb seasonings
-mix and match meals you like and don’t eat meals with foods you do not like
-drink a lot of water throughout the day

Monday

  • Breakfast: Bacon, 1/2 avocado, and eggs. 9G total carbs OR pumpkin spice bulletproof coffee 0G total carbs
  • Lunch: Chicken salad with celery sticks 3G total carbs
  • Dinner: Salmon with 1 cup asparagus cooked in butter. 5G total carbs

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet. 3G total carbs
  • Lunch: Tuna salad with 1 cup cucumber slices. 4G total carbs
  • Dinner: Meatballs & Marinara with sautéed zucchini. 9G total carbs

Wednesday

  • Breakfast: Sausage, egg, and cheese sandwich. 1G total carbs
  • Lunch: BLT lettuce wraps and avocado. 9G total carbs
  • Dinner: Chicken Noodle-less Soup. 6G total carbs

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers. 10G total carbs
  • Lunch: Ground taco meat with butter lettuce wraps and shredded cheese. 3G total carbs.
  • Dinner: Chicken stuffed with spinach and artichoke dip. 3G total carbs

Friday

  • Breakfast: Ham and cheese omelet. 2G total carbs
  • Lunch: Beef stir-fry cooked in avocado oil with broccoli. 6G total carbs
  • Dinner: Bun-less burger with bacon, egg and cheese. 1G total carbs

Bonus

Saturday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 5G total carbs
  • Lunch: Turkey and cheese slices with nuts. 5G total carbs
  • Dinner: Loaded cauliflower soup. 9G total carbs

Sunday

  • Breakfast: Fried eggs with bacon. 0G total carbs.
  • Lunch: Burger with salsa, cheese and guacamole. 5G total carbs
  • Dinner: Steak and hardboiled eggs with a side salad. 5G total carbs

0G-1G carb snacks:
–seaweed crisps
–pork rinds
–pickles
-pepperoni chips
-olives
-hard boiled eggs
-cheese crisps
-beef sticks
–bone broth
-deviled eggs
–string cheese

0G carb sweets:
-stevia sweetened meringue cookies
-popsicles made with zero carb beverage powders
-sugar free jello
-cinnamon sweetener pork rinds
-stevia sweetened milk tea
-sugar free homemade gummy bears

Have wiggle room?
Choczero – use KETOBAES to save 10% off your order

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DIETARY/

9 Low Carb Recipes for a LIT 4th of July Weekend

Sugar Free Berry Tart

Such an easy crowd pleaser – people won’t even be able to tell it’s keto.

Vietnamese Grilled Ribs

A summer grilling favorite – eat these with your favorite low carb noodles or salad bowl.

Thai Faux Papaya Salad

Perfect as a side for grilled meats!

No Bake Sugar free Jello Pie

Another crowd pleaser and so light and fluffy.

No Bake Cookie Pie

Essentially milk and cookies in a pie…who could hate on that?

Keto Brown Sugar Babies

Going to a socially distanced party? People LOVE these.

Low Carb Taco Skillet Dip

Probably one of our most popular recipes to date.

Strawberry Shortcake Pancakes

Almost too good to be breakfast.

Pickle Dog Wraps

Perfect for picnics and purse snacks.

Beef/

Pickle Dog Wraps

This is so easy, it’s almost not a recipe.

Pickle Dogs

So easy and perfect for picnics!
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Course: Appetizer
Cuisine: American
Keyword: pastrami, pickle dogs, pickles
Servings: 4 people
Net Carbs: 2g

Ingredients

  • 8 slices pastrami (ham and corned beef work too)
  • 4 tbsp whipped cream cheese
  • 8 pickle spears
  • 1/4 cup pickled jalapenos

Instructions

  • Spread whipped cream cheese on each slice of deli meat.
  • Place the pickle spear at the edge of each slice of deli meat. Lay the jalapeno slices next to the pickle spear.
  • Roll each slice of meat.
  • Refrigerate until ready to eat!

Nutrition

Calories: 87kcal | Carbohydrates: 3g | Protein: 12g | Fat: 3g | Sodium: 788mg | 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/

Review: Archer Farms Uncured Ham and Swiss Omelet Cups

@theketodashians

##HealthyHabits6Step ##YouGotIt ##keto ##lowcarb ##fyp ##foryourpage ##sugarfree ##viral ##targetfinds ##review ##eggs

♬ Hit It – Yung Skrrt

New at Target! Does anyone else like to browse the aisles for new products on the regular? I feel like I’ve been doing that more than ever lately because quarantine had me in a little rut. David and I were at Target last week and picked these babies up – maybe they aren’t as new as I think but they are new to me and I haven’t really seen anyone else talk about these. 

So here are some precursors to this review – I do not like Starbucks Egg Bites and I am not a huge fan of the 3 Petit Lechons Brand of sous vide bites from Aldi/Specialty Grocery Stores. Costco and Target also see the ThreeBridge Egg Cup bites but I don’t think they have much flavor.

I didn’t have high hopes before trying but the ham and swiss combo sounded good. 

Here’s the run down: 

These are $4.49 for a box of 4 omelet cups. The cups are the size of mini cupcakes and come two in a pack. One box is one serving, coming in at 2g total carbs for the entire box – which is not bad at all, however, the portion is tiny LOL. You win some, you lose some, right?

These can be found in the frozen food aisle, next to the frozen breakfast items. You can order it for pick up at your local store as well. 

Prep: 

The omelet cups are frozen and do not require thawing to cook. You just remove the plastic and then pop them in the microwave for a minute and a half and then let them sit for another minute. 

ASIAN/

Keto Kalbi Beef

@theketodashians

♬ Boy With Luv – BTS

KBBQ fan? Us too. This is one of our favorite ways to prep short ribs and they are the perfect pair with some cucumber salad and kimchi. Wrap lettuce around them or serve them on top of cauli rice or keto noodle bowls and you’re set! The easiest way to eat this is to cook the short ribs and then cut them into bite sized pieces when you’re ready to eat.

Keto Kalbi Beef

Easy peasy KBBQ!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Marinating Time: 2 hours
Course: Main Course
Cuisine: Asian
Keyword: beefaroni, kbbq, korean, ribs, short rib
Servings: 4 people
Net Carbs: 3g

Equipment

Grill

Ingredients

Instructions

  • Mix the marinade ingredients until all of the brown swerve is dissolved.
  • Put the beef ribs in a ziplock bag and then pour the marinade into the bag.
  • Marinate for at least 2 hours.
  • Heat a grill or pan on medium high heat.
  • Cook each side of the beef for at least 4 minutes or until it is no longer red on each side. Garnish with green onions right before serving.
  • Serve with kimchi, pickled cucumbers, and your favorite KBBQ sides.

Nutrition

Calories: 252kcal | Carbohydrates: 4g | Protein: 26g | Fat: 15g | Sodium: 1161mg | 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!
ASIAN/

Asian Mom Eggs

If you are Asian, there’s a good chance you’ve had this style of scrambled eggs at some point or another in your life. Something about the combo of fish sauce, eggs, and scallions is unbeatable and takes you back to a time when things were simpler. If you are not Asian but enjoy courses like Egg Fu Young, or changing up your egg game, this one’s a really great recipe to try.

Asian Mom Eggs

Comfort food at its finest.
Print Recipe Pin Recipe
Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: Breakfast, dinner, lunch
Cuisine: Asian
Keyword: asian eggs, asian mom eggs, egg, eggfast, eggs
Servings: 1
Net Carbs: 1g
Author: Vy & Regina

Equipment

Non-Stick Frying Pan

Ingredients

Instructions

  • Heat your pan on medium high heat.
  • Whisk the eggs, fish sauce, salt & pepper, and scallions.
  • Add the oil to the hot pan.
  • Pour the egg mixture into the pan.
  • With a spatula or pair of chopsticks, push the egg mixture to the center of the pan (view video below).
  • Remove the pan from the heat when it's your desired level of doneness.

Nutrition

Calories: 256kcal | Carbohydrates: 2g | Protein: 12g | Fat: 22g | Sodium: 637mg | 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!

@theketodashians

Comfort food at its finest 🔥##asianmomeggs ##asian ##keto ##eggs ##breakfast ##tiktok ##homechef ##keto ##ketodiet ##tiktokfoodie ##lowcarb ##tiktokfood ##ribeye

♬ Pretty Girl – Clairo
BREAKFAST/

Keto Brown Sugar Babies

This is one of my al time favorite potluck or party dishes because it’s so incredible easy to put together and make. It requiries 3 ingredients and just a little bit of your time. It’s sweet, salty, and sure to be a huge crowd pleaser.

@theketodashians

##keto ##easyketo ##ketoaf ##fyp ##foryou ##foryourpage ##ketotips ##tiktokfoodies ##bacon ##basic ##ketorecipes

♬ Make It Right – BTS

Keto Brown Sugar Babies

Low carb, sugar free, and best of all – so delicious!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Appetizer
Cuisine: American
Keyword: bacon, BROWN SUGAR, brown swerve, lil smokies
Servings: 8
Net Carbs: 2g

Equipment

Air Fryer/Toaster Oven
Baking Dish

Ingredients

Instructions

  • Pre-heat your oven to 350 degrees.
  • Cut the package of bacon in half, width-wise.
  • Wrap one lil smokie with a piece of bacon and place it into a baking dish.
  • Repeat until the baking dish is full.
  • Bake for 25-30 minutes or until the bacon is fully cooked.
  • Drizzle sugar free maple syrup over the cooked brown sugar babies for a little extra stickiness.

Nutrition

Calories: 220kcal | Carbohydrates: 2g | Protein: 11g | Fat: 19g | Sodium: 758mg | 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!
CARNIVORE/

Low Carb Cajun Seafood Boil Recipe

We love eating seafood, especially on a low carb/keto diet! This is based off of my brother-in-laws delicious recipe with low carb approved ingredients. Add radishes and/or your favorite veggies with this mix in substitute of potatoes and corn.

@theketodashians

##keto ##easyketo ##TravelMemories ##ketoaf ##fyp ##foryou ##viral ##foryourpage ##ketotips ##tiktokfoodies ##crawfish

♬ High Fashion (feat. Mustard) – Roddy Ricch

Low Carb Cajun Recipe

It’s summer seafood feast’n season
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: dinner
Cuisine: American
Keyword: cajun, seafood
Servings: 4 People
Net Carbs: 5g

Equipment

Large boil pot

Ingredients

Seafood Boil

Cajun Seasoning

  • 4 Sticks Butter
  • 5 Cloves Garlic Minced
  • 2 Tbsp Old Bay Seasoning
  • 2 Tbsp #flaminsaltbae Or paprika
  • 2 Tbsp Cayenne To taste
  • 2 Tbsp Lemon Pepper
  • 2 Tbsp Chicken Granules
  • 2 Tbsp Ghost chili pepper To taste
  • 2 Tbsp Swerve Brown Sugar Replacement

Instructions

Seafood Boil

  • Fill a large pot with enough water to cover seafood. Add 1 cup Louisiana Fish Fry Crawfish Shrimp & Crab Boil for 5lbs of seafood. Stir well and bring to a boil.
  • Add seafood. Return to a boil. Boiling time will be determined by the kind of seafood you use. Crawfish average 5 mins, shrimp average 3 mins, crabs average 15 mins etc.
  • Turn heat off pot and let seafood soak for another 15-20 minutes.

Cajun Seasoning

  • Melt 4 sticks of butter in a pot, add 5 cloves of minced garlic, and sauté for 5 minutes. Set aside
  • In a separate bowl combine Old bay, #Flaminsaltbae (or paprika), cayenne, lemon pepper, chicken granules, and ghost chili’s (optional) and mix.
  • Pour the dry seasoning mix into the garlic butter and stir well. Then add the brown sugar.
  • Drain the seafood from the boil, then on low heat add the Cajun seasoning mix to it.

Notes

Macro calculations is for the seafood boil and seasoning only. Please adjust with your choice of seafood.

Nutrition

Calories: 35kcal | Carbohydrates: 7g | Protein: 2g | Fat: 1g | Sodium: 601mg | Fiber: 2g | Sugar: 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!
CARNIVORE/

Churro Pork Rinds

If these don’t taste like those Taco Bell cinnamon twists, we don’t know what do. Our favorite pork rinds to work with are original flavor from Aldi or Mac’s brand. Enjoy!

Churro Pork Rinds

The perfect sweet treat without the guilt.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Course: Dessert
Cuisine: American
Keyword: churro, pork rinds
Servings: 8
Author: Vy & Regina

Ingredients

  • 4 oz pork rinds (1 bag of original flavor)
  • 4 tbsp unsalted butter
  • 1 tsp vanilla extract
  • 1/3 cup Golden Monkfruit sweetener
  • 1/2 tsp cinnamon (to taste)

Instructions

  • Pour the pork rinds into a large bowl. Break any large pieces (anything larger than inch).
  • In a seperate bowl, melt the butter and add vanilla extract.
  • Pour half of the melted butter mixture over the pork rinds and then mix. Pour the remaining butter and mix again.
  • Mix the monkfruit an cinnamon.
  • Sprinkle half of it over the pork rinds. Mix, sprinkle, and mix to coat all the pork rinds.

Nutrition

Calories: 130kcal | Carbohydrates: 1g | Protein: 9g | Fat: 10g | Sodium: 261mg | 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!