Broccoli Bacon Salad

 2-3 heads of broccoli, cut into florets.
1 cup thick cut cheddar cheese
2/3 C. dried cranberries
1/2 C. crumbled bacon
1/2 C. sunflower seeds
1/3 C. diced red onion
DRESSING
3/4 C. mayonnaise
1/4 C. sour cream
1 1/2 Tbls. white wine vinegar
3 Tbls. sugar

Place all ingredients in a bowl and stir.  Can make up to 3 days before eating.  Refrigerate.

Keto Pizza Crust

1 12ounce can chunk chicken (6 ounce drained), drained well.
1/2 Cup mozzarella cheese
2 eggs
1/2 tsp garlic powder
1/2 tsp. Italian seasoning

Preheat oven to 400*.  Drain the chicken by squeezing out all excess water, and then towel dry to make sure it is extra dry.  Mix in eggs, cheese and spices.  Spread onto a pizza pan until about 1/4 inch thick, shaping into a circle.  Bake for 20 minutes, until firm and golden.  You can let the crust rest for up to 10 minutes.  Add sauce and toppings for pizza and bake an additional 15 minutes.

Makes 2 servings: Each serving has 27g protein, 12g fat, 1.5g carbs, 215 calories.
The whole recipe has: 52g protein, 24g fat, 3g carbs, 430 calories.

Keto Chaffle (Use for Bread substitute)

 1 egg
1/2 cup shredded mozzarella
1 Tbls. almond flour

Mix ingredients in a bowl.  heat mini waffle maker, separate half the mixture into the waffle iron and cook 3-4 minutes each.  Makes 2 chaffles.

Keto Chocolate Chip Cookies

1 C. cashew butter
1/2 C. allulose
1 egg
1 tsp. vanilla
1/4 tsp. baking soda
1/2 C. lily's semi-sweet chocolate chips

Preheat oven to 350*.  Line a pan with parchment.  In a bowl combine cashew butter, allulose, egg, baking soda and vanilla.  mix til combined.  Fold in chocolate chips.  Cover and refrigerate for 45 minutes.  Remove the dough and form 12 cookie balls.  place onto pan and bake for 10-12 minutes. Remove from oven and allow to cool on tray.  Store in a container in the refrigerator.  

Makes 12; 1 cookie per serving; 131 calories, 5g carbs, 4g protein, 11g fat, 3g fiber.

Keto Chocolate Cake

 2 1/2 C. almond flour, sifted.
1 C. Cocoa Powder, sifted.  
1 Cup allulose
1 tsp. baking powder
1/2 C. butter
8 large eggs
1 tsp. vanilla
2 C. keto frosting

Preheat oven to 350*.  Grease two 9-inch pans, lay parchment circles on bottom.  In a large bowl mix together eggs, and softened butter, add vanilla.  slowly add in cocoa, almond flour, baking powder and allulose. Transfer batter to pans and bake for 27 minutes.  Remove from oven and let cool in pan, once cool flip onto plates and add the frosting in layers.  Store cake covered in refrigerator, or place slices in containers to freeze.  

makes 12 slices; each serving contains 184 cal, 17g fat, 3g fiber, 6g carbs, 6g protein, 

Peanut Butter buckeyes-Keto

 3 Tbls Butter
1/4 C. natural no sugar peanut butter
1 tsp. vanilla
1/3 C. keto powdered sugar
2/3 C. peanut powder
1/2 C. lily's semi-sweet chocolate chips
1 Tbls. MCT oil

Line a pan with parchment paper.  In a bow, melt butter and peanut butter in microwave for about 30 seconds til melted.  Add vanilla, sugar and peanut powder.  Stir to combine, dough will be stiff.  Roll into 15 balls, place on pan and freeze for 40 minutes.  Prepare chocolate by melting in microwave with the oil, 20 seconds at a time til smooth.  Remove balls from freezer, place toothpick into top and dip into chocolate. Place on parchment paper.  Freeze 5-10 minutes, store in a sealed container in the refrigerator.  

Keto coconut macroons

15 oz. package unsweetened coconut flakes
2/3 c. sugar alternative
a dash of salt
6 Tbls. egg whites
1 1/2 tsp. vanilla

Preheat your oven to 325*.   Place parchment on a sheet pan.  In a mixing bowl, combine together the coconut flakes, sugar alternative, salt and flour. Add the vanilla extract to the bowl and then fold in the egg whites. Place Tbls. size balls onto pan, bake for 20-25 minutes or until they begin to brown. Allow the macaroons to cool on a rack before serving.

Makes 30 cookies.

Keto Chocolate Mousse

8 oz. soft cream cheese
1/4 c. cocoa powder
1/2 large avocado
1/8 tsp. vanilla
3 Tbls. sweetener (keto friendly)
1/4 c. heavy whipping cream
3 Tbls. 90% dark chocolate chopped (if desired)

Beat together cream cheese and sugars.  Mix in cocoa, avocado for about 5 minutes.  add in vanilla.  In a separate bowl, beat the heavy cream till stiff peaks form.  place the whipped cream into the chocolate mixture and fold.  Garnish with chocolate.  Makes 8 servings.

serves 8; 192 calories per serving.

Flourless keto double chocolate cookies

1 C. natural creamy almond butter
2/3 c. powdered monk fruit sugar
2 Tbls. unsweetened cocoa powder
2 Tbls peanut butter powder
2 eggs
1 Tbls melted butter.
2 Tbls water
1 1/2 tsp. vanilla
1 tsp. baking soda
1/4 c. sugar free chocolate chips

Preheat oven to 350*. Line a pan with parchment. Using a hand mixer combine ingredients.  It will make a thick dough. Form into 12 small balls and place on pan, lightly press down with a cup, bake for 8-11 minutes.  

Serving Size: 1 cookie Calories: 115 Fat: 10g Carbohydrates: 3.8g Fiber: 2.4g Protein: 4g

Lava Cake-Keto

4 Tbls. cocoa powder
2 eggs
3 Tbls. heavy whipping cream
3 Tbls erythritol
1 tsp. vanilla
1/2 tsp. baking powder

Spray 2 ramekins, combine all ingredients and pour equally into the dishes. Bake in a 350* oven for 12 minutes, serve hot.

Keto lemon bars

Lemon Bar Crust
2 1/4 C. almond flour
1/4 c. low car powdered sugar (plus more if you want it on top)
1/2 C. butter melted.
Filling
4 whole eggs
3/4 c. erythritol
1/3 c. lemon juice
1/2 tsp. baking powder
1 Tbls. coconut flour

Preheat oven to 350*. Spray a 9*13 pan.  In a small bowl mix together almond flour, powdered sweetener, and butter.  Push into the bottom of pan, bake for 15 minutes.  In another bowl add filling ingredients and blend, pour onto the hot crust.   Bake for 20-25 minutes.  Remove and let set before eating.

Chicken Parmesan - Keto Friendly

 2 Large Chicken Breasts
1 Egg
1 C. grated parmesan Cheese
1 tsp. dried garlic
1 tsp. dried onion powder
1 tsp. dried oregano
1 tsp. dried parsley
1 tsp. dried basil
1 tsp. pepper
1/2 tsp. salt
1 C. marina Sauce
6 oz. shredded mozzarella

Preheat oven to 400*, line a pan with foil and spray.  Beat the egg in one bowl.  In another combine parmesan cheese and spices.  Cut each piece of chicken in half and then half it length wise, for a total of 8 flat pieces.  dip each piece into egg and than cheese, coating both sides.  Place on prepared pan.  Bake for 19 minutes.  Top each piece with sauce and shredded mozzarella, bake an additional 8 minutes.