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Tag: keto

HEALTH + WELLNESS/

How To Calculate Net Carbs

This topic is literally the most asked about topic that slides into our direct messages on Instagram. We personally consider total carbs and do not subtract fiber or sugar alcohols to track net carbs. Why? Because net carbs give us too much wiggle room to eat processed foods filled with extra fiber.

Imagine eating 2 slices of zero net carb bread that’s actually 24g total carbs — that’s just one meal so the carbs will eventually add up throughout the day and you end up woth 60-70g total carbs and likely kicked out of ketosis. When we limit our carbs to 20g total carbs, it makes us tighten our food choices because we have to focus on proteins, greens, and berries. We like to eat until we feel satiated and we are never satiated with protein bars or other grab and go type keto snacks – which are usually 15-25g total carbs. The best way to know how many total carbs you can eat without getting kicked out of ketosis is to simply test yourself at different total carb counts.

The majority of people we talk to use net carbs to guide their eating. It’s important to know how to calculate net carbs when you are first starting keto. You always want to subtract any fiber or sugar alcohols. Something to note is that if there is allulose, the FDA requires companies to label it as sugar – so read ingredients closely so you can calculate net carbs accurately.

Another thing to keep in mind is that if it seems too good to be true, it’s cause it is. Case in point the three bean medley from Target, Shiitake Mushroom crisps from Costco, and even the Great Value Organic Peanut Butter. The Target and Costco items had international label translation issues which made the net carbs look much lower than they actually are. The Great Value Peanut Butter has an updated label showing a higher carb count on the new label.

If calculating net carbs is overwhelming to you when you are first starting keto, use an app like Carb Manager, which will do the work for you. After several weeks of carb counting, you will get the hang of it and it will be like second nature to you.

BREAKFAST/

50 Easy Low Carb Breakfast Ideas

If you are having a hard time thinking of low carb breakfast ideas, look no further because we have you covered. As a reminder, this list is full of suggestions, not rules. Eat what you enjoy and do what is best for your body. Work with a healthcare provider to determine the best lifestyle for health and wellness.

  1. Omelette with vegetables and cheese
  2. Scrambled eggs with bacon and avocado
  3. Egg muffins with spinach and sausage
  4. Yogurt with berries and almonds
  5. Chia seed pudding with coconut milk and almonds
  6. Turkey bacon and avocado toast
  7. Cottage cheese and berries
  8. Smoothie with avocado, spinach, and almond milk
  9. Breakfast bowl with scrambled eggs, sausage, and vegetables
  10. Baked eggs in avocado
  11. Breakfast burrito with eggs, avocado, and salsa
  12. Egg and vegetable frittata
  13. Greek yogurt with walnuts and honey
  14. Breakfast sausage and egg muffins
  15. Overnight “oats” (noatmeal) with almond milk and chia seeds
  16. Green smoothie with spinach, avocado, and coconut milk
  17. Egg and bacon cups
  18. Breakfast casserole with eggs, sausage, and vegetables
  19. Egg and smoked salmon on a bed of greens
  20. Kale and bacon omelette
  21. Coconut flour pancakes with berries and whipped cream
  22. Breakfast quesadilla with eggs and vegetables
  23. Smoothie bowl with avocado, berries, and nuts
  24. Veggie omelette with feta cheese
  25. Breakfast skillet with eggs, sausage, and peppers
  26. Baked eggs with spinach and mushrooms
  27. Egg and vegetable scramble
  28. Breakfast sandwich with egg, bacon, and avocado
  29. Omelette with ham, cheese, and spinach
  30. Chia seed pudding with berries and almonds
  31. Breakfast bowl with scrambled eggs, black beans, and avocado
  32. Egg and bacon salad
  33. Breakfast wrap with scrambled eggs, bacon, and spinach
  34. Egg muffins with sausage and cheese
  35. Greek yogurt with berries and pumpkin seeds
  36. Breakfast quiche with vegetables and bacon
  37. Egg and vegetable hash
  38. Smoothie with almond milk, spinach, and banana
  39. Breakfast sushi with scrambled eggs and avocado
  40. Egg and bacon frittata
  41. Breakfast sandwich with egg, sausage, and cheese
  42. Breakfast burrito with scrambled eggs, black soy beans, and salsa
  43. Omelette with broccoli, cheese, and tomatoes
  44. Breakfast bowl with quinoa, eggs, and avocado
  45. Egg and avocado toast
  46. Smoothie with almond milk, berries, and spinach
  47. Breakfast skillet with eggs, bacon, and tomatoes
  48. Baked eggs with ham and vegetables
  49. Egg muffins with bacon and cheese
  50. Breakfast smoothie bowl with almond milk, spinach, and berries
HEALTH + WELLNESS/

How to get into Ketosis

If you’re looking to get into ketosis, a metabolic state in which your body burns fat for fuel, here are some steps you can follow:

  1. Reduce your carb intake: The first step to getting into ketosis is to reduce your carb intake. When you eat carbohydrates, your body turns them into glucose, which is used for energy. However, when you reduce your carb intake, your body has to find another source of fuel.
  2. Increase your fat intake: When your body doesn’t have enough carbohydrates for fuel, it will start to burn fat for energy instead. To help your body make this switch, it’s important to increase your fat intake. This can be done by incorporating healthy fats like avocado, olive oil, and coconut oil into your diet.
  3. Try a ketogenic diet: A ketogenic diet is a low-carb, high-fat diet that can help you get into ketosis. This type of diet typically includes foods like meats, eggs, cheese, and fatty fish, as well as non-starchy vegetables like leafy greens and cruciferous vegetables.
  4. Exercise regularly: Exercise can also help your body get into ketosis by using up stored glycogen (the stored form of glucose) in your muscles. This can help your body switch to burning fat for fuel instead.
  5. Monitor your ketone levels: One way to determine if you’re in ketosis is to monitor your ketone levels using a ketone meter or test strips. When your body is in ketosis, it will produce ketones, which can be measured in your urine or blood.

For daily meal ideas and inspiration for low carb cooking, follow us on Instagram and/or TikTok @theketodashians

Remember, everyone is different and it may take some time for your body to adjust to burning fat for fuel. Be patient and stick with it, and you can successfully get into ketosis. This is not medical advice, always work with your healthcare provider to determine the best plan for your health and wellness.

BREAKFAST/

Keto Oatmeal (noatmeal)

This is the closest that we’ve gotten to an actual bowl of oatmeal and we are loving it. This base is so easy to to make and you can really make it your own with different extracts and mix-ins. This is a mix between cream of wheat and oatmeal but based on how you season and tweak it, could be a very good dupe for grits.

Keto 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/

Double Chocolate Chip Pudding Brownies

These keto friendly brownies are so good, you’ll be feeling bad about not doubling the recipe. The key to ON-POINT keto brownies regardless of the ingredients, is to under bake them so they come out fudgey. I will give you a general time frame to bake them but you’ll have to watch the the first time since we have different ovens/toaster ovens.

Double Chocolate Chip Pudding Brownies

The best keto brownies you'll ever have!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 12 minutes
Course: Dessert
Cuisine: American
Keyword: brownies, dessert, sugar free, sweets, treat
Servings: 15
Net Carbs: 4g
Author: Vy & Regina

Equipment

Air Fryer/Toaster Oven

Ingredients

Instructions

  • Melt the butter for 30 seconds in the microwave.
  • Add all of the remaining ingredients into a mixing bowl with the butter and whisk/mix thoroughly.
  • Transfer into a square baking pan.
  • Sprinkle more sugar free chocolate chips over the top of the batter and bake at 350 degrees for 8-12 minutes or until the middle of the batter is no longer jiggly. I used my toaster oven so it only took 8 minutes. Let it cool before enjoying. *Pro-tip: use vanilla pudding if you want blondies instead!

Nutrition

Calories: 70kcal | Carbohydrates: 5g | Protein: 2g | Fat: 6g | Sodium: 95mg | 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/

Low Carb Fluffy Churro Pancakes

Our most popular pancake recipe finally immortalized on our blog! These utilize our favorite base mixture and taste so good, it feels wrong.

Low Carb Fluffy Churro Pancakes

These pancakes are fluffy and guilt free!
Print Recipe Pin Recipe
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: 5g

Equipment

Dash Mini Griddle

Ingredients

Instructions

  • Mix wet ingredients thoroughly (extract, eggs, milk)
  • Add dry ingredients to the wet mix (almond flour, coconut flour, baking powder, sweetener, salt, 2 shakes of cinnamon)
  • 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.
  • While the pancakes are cooking, mix the additional sweetener with 4-5 shakes of cinnamon.
  • Once the pancake is cooked, toss it in a cinnamon/sweetener mixture until both sides are fully coated.
  • For the dulce de leche cream cheese frosting, mix 2 tablespoons of whipped cream cheese with 2 tablespoons of your fav sf caramel syrup.

Nutrition

Calories: 180kcal | Carbohydrates: 8g | Protein: 9g | Fat: 14g | Sodium: 461mg | Fiber: 3g | 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!
ASIAN/

Thai Style Green Bean Salad

No papaya on keto? No problem! This green bean salad is a great summer time or warm weather side dish that goes perfect with grilled or fried meat.

Thai Style Green Bean Salad

Faux-paya salad for sure.
Print Recipe Pin Recipe
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Course: Appetizer, Side Dish
Cuisine: Asian
Keyword: easy, quick
Servings: 8 people
Net Carbs: 8g

Ingredients

  • For the sauce:
  • 2 cloves garlic
  • 2-3 Thai chili peppers
  • 1 tablespoon Golden Monkfruit sweetener
  • 2 tablespoons fish sauce
  • 1/4 teaspoon chicken granules (this can be found at asian grocery stores – Totole is the brand we like to use.)
  • 3 tbsp lime juice (juice of one lime)
  • For the salad:
  • 1 pound string beans cut into 1-2 inch sections, washed
  • 3-4 cherry tomatoes sliced in half
  • 3-4 tablespoons dried shrimp (optional)

Instructions

  • Use a mortar and pestle to make the sauce or pulls it in a food processor for a few seconds until the garlic is pulverized.
  • Pour the sauce over the green beans, cherry tomatoes, and dried shrimp.
  • Mix and enjoy! Chill it for at least 20 minutes for the best experience.

Nutrition

Calories: 82kcal | Carbohydrates: 11g | Protein: 11g | Fat: 1g | Sodium: 1136mg | Fiber: 3g | Sugar: 5g | Net Carbs: 8g

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 Chicken Nuggets

We didn’t choose the Nugg Life, the Nugg Life chose us. These are very similar to Tyson brand frozen chicken nuggets.

Low Carb Chicken Nuggets

You can easily make these ahead of time and freeze them. They can also be air fried as well.
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Course: dinner, lunch
Cuisine: American
Keyword: air fried, chicken, chicken nuggets, fried, gluten free, nuggets
Servings: 4

Equipment

Deep Fryer

Ingredients

Instructions

  • Mix 1 lb of ground chicken with a tsp of onion salt, garlic powder, cracked black pepper, and cayenne pepper.
  • Portion out balls (smaller than a golf ball)
  • Flatten the balls and dredge them in unflavored whey isolate protein powder, egg wash, and then pork crumbs.
  • Repeat until all the chicken portions are coated.
  • In a medium heat pan with oil, fry each side of the chicken nuggets until golden brown or fully cooked (about 3 mins each side).

Nutrition

Calories: 331kcal | Carbohydrates: 1g | Protein: 27g | Fat: 24g | Sodium: 810mg | 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!
ASIAN/

Keto-Friendly Beef Bulgogi

Bulgogi aka (Korean Garlic Sesame Ribeye) is sweet, salty, garlicky, and savory. It’s one of our favorite items to order any time we go to KBBQ. The original version uses a lot of sugar but luckily it can be easily replaced with our favorite, Lakanto!

Keto-Friendly Beef Bulgogi

This is an easy, hearty dish that can't go wrong.
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: Asian
Keyword: bulgogi, easy, kbbq
Servings: 2 people
Net Carbs: 7g

Equipment

Non-Stick Frying Pan

Ingredients

Instructions

  • Mix soy sauce (or Tamari, liquid aminos, etc), golden monk fruit sweetener, minced garlic, onion powder, garlic powder, sesame oil, sesame seeds, and white pepper.
  • Pour the marinade over the thinly sliced ribeye. We get ours from @walmart but many asian grocery stores will carry this if you don’t want to slice it yourself. Mix and marinate for at least 15 minutes.
  • On a hot cast iron pan, griddle, or wok, cook the ribeye until desired doneness (5-10 mins). Garnish with more sesame seeds and green onions. Enjoy with a side of Kimchi and pickled daikon, on top of cauli rice, or wrapped in butter lettuce.

Nutrition

Calories: 534kcal | Carbohydrates: 8g | Protein: 50g | Fat: 34g | Sodium: 1741mg | Fiber: 1g | 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!
CARNIVORE/

Keto-Friendly Scotch Eggs

Scotch Eggs are one of my favorite gastropub eats and they are a lot easier to make than they seem. You just need a little practice and you’ll be whippin them up like a pro in no time. I like mine with honey mustard or sugar free maple syrup depending on my mood. You can use Italian sausage or breakfast sausage – whichever floats your boat. I prefer Italian Sausage most of the time.

Keto-Friendly Scotch Eggs

This recipe is a lot easier than you may think!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Appetizer
Cuisine: european
Keyword: eggs
Servings: 4
Net Carbs: 2g

Equipment

Deep Fryer

Ingredients

  • 4 Eggs Soft boiled, peeled
  • 1 Lb Italian sausage
  • 1 Egg Whisked
  • 3 Cups Pork crumbs Crushed
  • Oil For frying

Instructions

  • Split the package of Italian sausage into fourths.
  • Flatten each portion and wrap it around each egg until it’s completely covered in sausage and there is no seam to be found. Repeat three more times with the remaining eggs and sausage.
  • In one bowl, whisk one egg. In another bowl, add three cups of crushed pork crumbs.
  • Coat the sausage wrapped egg in an egg wash and then roll it around in the pork crumbs to coat completely. TIP: use the right hand for the egg wash and left hand for the Panko. Keep the wet and dry hands apart unless you want a hot mess in front of you. Repeat three more times.
  • In 350 degree oil, slowly drop in the Scotch eggs. Fry for 7 minutes until the sausage is fully cooked and the coating is crispy and golden.
  • Enjoy with a honey mustard, maple syrup, or creole remoulade 🤤

Nutrition

Calories: 658kcal | Carbohydrates: 2g | Protein: 51g | Fat: 47g | Sodium: 1146mg | 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!