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Category: RECIPES

These recipes are a collection of family traditions and new methods we’ve discovered to still eat good while living a low carb lifestyle. If you have a specific recipe or ingredient you want to use in mind, please use the search bar to find it faster. 

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
Beef/

Low Carb Meatloaf

This meatloaf looks and tastes like it will put you in a food coma but you’ll actually feel great and satisfied after eating this low carb version.

@theketodashians

##trending ##foryourpage ##fyp ##foru ##keto ##sugarfree ##lowcarb ##tiktokrecipes ##homemade ##meatloaf ##easyketo

♬ I’d Do Anything for Love (But I Won’t Do That) – Best Love Songs

Low Carb Meatloaf

Comfort food without the guilt. Serve with your favorite veggies or mashed cauliflower.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Main Course
Cuisine: American
Servings: 6 people
Net Carbs: 4g

Equipment

Air Fryer/Toaster Oven
Blender

Ingredients

Instructions

  • Saute the onions with butter until they are translucent and fragrant. Your heat should be on medium.
  • Add the brown swerve and continue cooking the onions on low until the onions are caramelized. Add a sprinkle of garlic powder.
  • Let the caramelized onions cool for a few minutes – then, add them to the ground beef.
  • Add the Cutdacarb bread crumbs, #basicbae, eggs, heavy cream, and 1/4 cup no sugar bbq sauce to the meat mixture. Mix thoroughly.
  • Add your meat mixture to a baking pan on top of some tin foil and shape it into a loaf (or just stick it into a loaf pan if you have one).
  • Bake at 375 until fully cooked (my toaster oven only took 25 minutes).
  • Once fully cooked, add the remaining bbq sauce on top of the loaf and bake for another 5-10 minutes until it starts to look like a glaze.
  • Enjoy!

Nutrition

Calories: 233kcal | Carbohydrates: 5g | Protein: 15g | Fat: 18g | Sodium: 74mg | Fiber: 1g | 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/

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!
DINNER/

Olive Garden House Salad Review

I went to the Olive Garden today and was served this unlimited house salad with field greens instead of iceberg lettuce. I liked the taste of it but the texture threw me off because I was expecting the classic American mix. I am hoping this swap was temporary because there was a shortage at the restaurant because you can’t mess with a classic! Update: after some research – due to crop disease, 2020 aftermath, and supply and demand levels – it looks like there is a iceberg lettuce and romaine lettuce shortage. This is causing a huge price increase for stores/restaurants but is not affecting field greens – hence, new Olive Garden house salad for now!

@theketodashians

I’m not sure how I feel about this…thoughts??? #lowcarb #olivegarden #salad

♬ Pennies From Heaven – Remastered – Louis Prima

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!
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?
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