Wendy, Author at Keto Diet Kickstart

May 27, 2021July 16, 2024

Dairy-Free Coconut Flour Waffles

Keto Coconut Flour Waffles – Dairy-free 1g net carbs

You are about to discover the best keto coconut flour waffle recipe with a fluffy texture and ready in 5 minutes for a quick sweet keto breakfast.

One distinctive characteristic of these keto waffles with coconut flour are also dairy-free, paleo-friendly, and contain less than one gram of net carbs per serving.

Dreams come true with this fluffy, light low-carb recipe for keto waffles made with coconut flour.

Enjoy a delicious waffle on your keto diet without compromising on taste, texture, and with minimal carbs.

What are keto coconut flour waffles?

Keto waffles with coconut flour are gluten-free waffles perfect for a quick keto breakfast. Plus, coconut flour waffles are also nut-free, with a dairy-free option if you are on an AIP or paleo diet.

These keto waffles with coconut flour are delicious with sweet or savory toppings.

Can you make waffles with coconut flour?

Yes, you can use coconut flour to make soft, fluffy waffles.

However, coconut flour is four times more liquid absorbent than any other flour, so the ratio of dry ingredients to liquid ingredients must be perfect to avoid dry waffles.

If you are new to keto

In fact, coconut flour is an amazing keto flour because of its high amount of fiber. It has a low net carb content per 100 grams.

But, to achieve successful waffles with coconut flour, you need to use more eggs, fat liquid coconut oil, or cream to make the recipe delicious.

How to make coconut flour waffles?

It’s very easy to make coconut flour waffles at home. All you need is a few culinary tools and combine your liquid ingredients with the dry ingredients.

Tools

a bowl and a whisk
a waffle iron – it can be a Dash mini waffle maker or a regular waffle iron. Note that cooking time varies based on the size of your waffle maker.

Ingredients

The ingredients you need to make delicious fluffy coconut flour waffles are:

Large eggs – at room temperature, take them out of the fridge 30 minutes before starting the recipe.
Coconut oil – measure your oil melted and wait for a few minutes before adding to the egg. You don’t want to add hot coconut oil to eggs as it could ‘cook’ the eggs.
Heavy cream or canned coconut cream for paleo coconut flour waffles without dairy. Another dairy-free option is almond milk, it makes the waffles a bit less fluffy than cream, so it’s up to you to choose based on your favorite waffle texture.
Coconut flour – measure the flour with precision with the scoop and sweep method to avoid adding too much of it. In fact, coconut flour is high in fiber, and if you add too much of it, it would quickly dry out your waffle batter.
Vanilla extract
Baking powder
Sugar-free crystal sweetener like erythritol or any keto sweetener you love.
More coconut oil or butter – to grease the waffle iron.

How to make the waffle batter?

This is an easy keto waffle recipe. All you have to do is to whisk the liquid ingredients first, then whisk in the dry ingredients until a smooth batter forms.

Combine ingredients

First, in a large mixing bowl, whisk eggs, coconut oil, heavy cream, and vanilla extract. As mentioned before, make sure that the coconut is not burning hot, or it would cook the eggs.

Then, whisk in coconut flour, baking powder, and sweetener of choice.

Rest the batter

Set aside the bowl with batter at room temperature for 10 minutes.

This gives the fiber from the coconut flour time to absorb the liquid and thicken the batter.

The batter should be slightly thick, not runny or liquid, and it can be a bit grainy to the eyes, but you won’t feel any gritty texture when cooked.

Preheat the waffle iron

Next, warm your waffle iron following the manufacturer’s instructions.

Grease the iron with coconut oil or butter. You can use a pastry brush or a piece of absorbent paper to brush over the surface of the irons plate.

Add the waffle batter

If you are using a mini iron waffle maker, add 2 tablespoons of batter per waffle and cook for 2-3 minutes.

For a 4-inch waffle iron maker, add 1/3 cup of batter and cook for 2-3 minutes.

Why are my coconut flour waffles too dry?

It can happen for a few reasons:

The ratio of liquid ingredients is two low – this happens if you used small eggs or added too much coconut flour – packed the flour too much in the cup or didn’t sweep the excess from the cup.
Low fat – you replaced the cream with water or almond milk, or you didn’t measure the amount of fat correctly.
Over-baked – if you bake the waffles for too long, they get dry. Always bake one waffle first, open the waffle maker after the minimal cooking time of 2 minutes and check the texture. Adjust the cooking time based on the texture you love. The longer they cook, the dryer the waffles will be.

How many waffles does this recipe make?

Depending on the size of the waffle iron you used, it makes a different number of waffles.

Mini Dash waffle iron – 10 mini coconut flour waffles of 2 tablespoons each. One mini waffle contains 1 gram of net carbs. Check the full nutrition panel below in the recipe card.
4-inch waffle iron – 4 waffles of 1/3 cup each. This waffle coconut flour recipe makes one large waffle with 2.5 grams of net carbs.

Best keto waffle toppings

A waffle is much better with some toppings. The best low-carb waffles toppings are:

Keto-friendly fruits – like raspberries, blueberries, strawberries.
Keto liquid sweetener – like sugar-free flavored maple syrup made of Monk fruit.
Keto powdered sweetener
Bacon

How to store keto waffles?

You can store the baked coconut flour waffles in a sealed container in the fridge for 3 days. You can also freeze the waffles in ziplock bags and thaw at room temperature the day before eating.

To rewarm keto waffles, bring back 1 minute in a hot waffle iron or in a bread toaster.

Can I make ahead the waffle batter?

Yes, you can make ahead this waffle batter. Store the waffle batter in the fridge in a sealed container and use it straight away in a hot waffle iron in the morning.

Is there a dairy-free option?

These are keto waffles with coconut flour, and the recipe uses a small amount of dairy from heavy cream. But you can make the recipe dairy-free too.

For paleo coconut flour waffles, replace the amount of heavy cream with the same amount of coconut cream or almond milk.

Almond milk makes the waffles a bit dryer, so I recommend canned coconut cream. Shake the can first, then measure the amount called by the recipe.

Can I use almond flour?

No, you can’t replace coconut flour with the same amount of almond flour. The ratio will be very different. Usually, you need four times more almond to substitute coconut flour and achieve a similar texture.

You can use my keto waffle recipe with almond flour if you don’t have coconut flour at home.

Can I make savory waffles with this recipe?

You can use this coconut flour waffle recipe to create a range of waffle flavors, including savory waffles.

For savory waffles, you must remove from the recipe:

keto sweetener
vanilla extract

Instead, add some of the followings:

1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
1/2 cup grated cheese – like old mature cheddar or Emmental
1/4 cup bacon bits
1/4 cup finely chopped chives

Can I make the recipe egg-free?

No, you can’t make egg-free coconut flour waffles that are keto-friendly.

If you want to remove eggs, you will have to add another flour to the mix, high in starch, like arrowroot flour.

Therefore the net carbs per serving will rise, and you will have to figure out the right ratio to achieve a similar fluffy coconut flour waffle texture.

More keto waffle recipes

If you love making keto waffles for breakfast, I have more keto waffle recipes for you to try, including keto chocolate chaffle or keto almond flour waffles.

Related Recipe

Related Recipe

Related Recipe

Zucchini Buckwheat Waffles. An easy clean eating recipe.

Did you try this coconut flour waffles keto recipe and love it?

Share a comment or review below and connect with all our Sweetashoney members to cheer each other on our keto weight loss journey.

XOXO Carine

Recipe Card

Keto Coconut Flour Waffles

Keto coconut flour waffles with cream cheese, a delicious gluten-free and dairy-free recipe for savory or sweet low-carb waffles.

Prep Time: 2 mins

Cook Time: 3 mins

Total Time: 5 mins

Author: Carine Claudepierre

mini waffles (2 tbsp batter each)

Keto quick start guide

New to Keto? Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

In a large mixing bowl, whisk eggs, heavy cream, melted coconut oil (make sure it’s not burning hot, or it will cook the eggs!), and vanilla extract.
Whisk in coconut flour, erythritol, and baking powder until the batter is smooth. Let the batter rest 10 minutes to thicken.
Preheat a mini waffle iron (or regular waffle iron) for at least 5 minutes or until the green light of your waffle iron tells you it is ready to be used.
Slightly oil the surface of the irons with a pastry brush and coconut oil or avocado oil. Don’t overoil the iron!
Pour 2 tablespoons of batter per waffle – I use a mini waffle iron maker for this recipe.
Bake for about 3-4 minutes in a mini waffle iron. They cook 1 minute faster in my large waffle iron so play with time from 2 minutes 30 to 4 minutes to reach your favorite texture. The longer you bake them, the dryer they will be. Release the waffle from the waffle iron maker using a fork, transfer on a cooling rack and cool down for 2-3 minutes before serving.
Serve with sugar-free maple-flavored syrup and butter.

Storage

Store in the fridge for up to 3 days in an airtight container. Rewarm in an iron waffle maker or bread toaster.
You can freeze the cooked waffles in ziplock bags and defrost them the day before. Rewarm either in an iron waffle maker or bread toaster.

mini waffles (2 tbsp batter each)

The nutrition panel is for a mini waffle of 2 tablespoons of batter. Double the net carbs if you are making large waffles using 1/4 cup batter each.

Nutrition Facts

Keto Coconut Flour Waffles

Amount Per Serving (1 mini waffle (2 tbsp each))

Calories 100.9 Calories from Fat 80

% Daily Value*

Fat 8.9g14%

Saturated Fat 6.5g41%

Trans Fat 0.1g

Cholesterol 78.5mg26%

Sodium 35.9mg2%

Potassium 31mg1%

Carbohydrates 2g1%

Fiber 1.1g5%

Sugar 0.4g0%

Protein 3g6%

Vitamin A 152.1IU3%

Vitamin B12 0.2µg3%

Vitamin C 0.1mg0%

Vitamin D 0.4µg3%

Calcium 13.2mg1%

Iron 0.4mg2%

Magnesium 2.7mg1%

Zinc 0.3mg2%

Net Carbs 0.9g

* Percent Daily Values are based on a 2000 calorie diet.

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May 8, 2021July 16, 2024

Lazy Eggs Keto Recipes – East to Prepare

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Easy to make keto friendly breakfast!

Lazy Eggs

I highly recommend you try these out the next time you are craving something different for your breakfast. They’d even be great for a brunch.

Instructions

Here’s what you do:
Spray each muffin well with nonstick spray.
Place a slice of ham in the bottom of each muffin well.
Place about a teaspoon or so of diced tomatoes on top of the ham.
Sprinkle some shredded cheddar cheese over the tomatoes.
Break one egg into each spot.
Sprinkle a little bit of salt and pepper on each.
Bake at 180/350 degrees for 18-20 minutes or until the yolks are as firm as you desire and the whites are cooked through.

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May 7, 2021July 16, 2024

Delicious Vegetarian Keto Breakfast with Scrambled Eggs, Avocado and Asparagus

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How does your ideal breakfast look like? Forget boring breakfasts and get ready to start your day with a smile thank to this delicious and colourful recipe. This vegetarian keto breakfast with asparagus, scrambled eggs and avocado is the perfect solution for anyone looking for a breakfast recipe that is healthy, low carb and easy to make.

The combination of different textures and colours is the secret behind this keto breakfast. The softness of eggs and avocados is well balanced by the crunchiness of nuts and seeds, while the roasted asparagus add a unique finish to the dish. This breakfast recipe is naturally gluten-free and can be easily made dairy-free by using olive oil instead of butter to cook the eggs.

The preparation of this recipe doesn’t require much time. You can easily roast the asparagus while you prepare the other ingredients. In this keto recipe, you can decide if you want to keep the asparagus crunchy (roast them for just 5 minutes) or well-cooked (go for 10-12 minutes). You could also leave the asparagus in the oven for more time until they start to be crispy. If you have never tried crispy asparagus, maybe it’s time to give them a go! If the asparagus you’re using a particularly thin, cook them in a pan with a little bit of olive oil for just 1-2 minutes.

Eggs, avocado and asparagus in a pink bowl

To make this vegetarian keto breakfast, you’ll need:

eggs
avocados
asparagus
mixed nuts and seeds (toasted)
mint
olive oil
lemon juice (optional)
black pepper
smoked paprika
salt

For this recipe, you can make the quick nut granola suggested below or use a more elaborate (but still super easy to make) preparation like this vegan keto granola. They both work well when used as a topping in this low carb breakfast bowl.

To make this vegetarian keto breakfast, simply follow these steps:

Roast the mix of hazelnuts, peanuts, smoked paprika and salt in the oven or in a pan until they turn golden. Once ready, add the sesame seeds and combine all the ingredients together. Allow the mix to cool down before chopping the whole hazelnuts and peanuts into smaller pieces. For a result that reminds more of granola, chop the mix into pieces that are quite small.
Prepare the asparagus and place them in a baking tray or pan. Add 2 teaspoons of olive oil and roast them in a preheated oven at 180°C until they will be cooked according to your preferences.
In the meantime, cook the scrambled eggs (for the best result, try to make some delicious soft eggs) with 1 teaspoon of butter.
Slice the avocado and add approx. 2 teaspoons of lemon juice (optional).
Assemble your breakfast bowl, then add on top a drizzle of olive oil (approx. 1 1/2 teaspoon on each bowl), a pinch of black pepper and salt.

Avocados are delicious in salads, perfect to make a low carb chocolate mousse or smoothie. They are so versatile!

Avocados add so much flavour to this keto breakfast. As you probably know already, avocados have also a unique nutritional profile. They contain a good amount of vitamins, minerals and healthy fats: this makes avocados a great ingredient to add to your breakfast.

Scrambled eggs, avocado and asparagus in a bowl

Ingredients

4 large eggs
150 g avocado
150 g asparagus
10 g hazelnuts
6 g peanuts
2 g sesame seeds
2 tbsp olive oil
1 tsp butter
a pinch of black pepper
a pinch of smoked paprika
4-5 leaves of fresh mint
a pinch of salt
2 tsp lemon juice (optional)

Instructions

Roast the mix of hazelnuts, peanuts, smoked paprika and salt in the oven or in a pan until they turn golden. Once ready, add the sesame seeds and combine all the ingredients together. Allow the mix to cool down before chopping the whole hazelnuts and peanuts into smaller pieces. For a result that reminds more of granola, chop the mix into pieces that are quite small.
Prepare the asparagus and place them in a baking tray or pan. Add 2 teaspoons of olive oil and roast them in a preheated oven at 180°C until they will be cooked according to your preferences.
In the meantime, cook the scrambled eggs (for the best result, try to make some delicious soft eggs) with 1 teaspoon of butter.
Slice the avocado and add approx. 2 teaspoons of lemon juice (optional).
Assemble your breakfast bowl, then add on top a drizzle of olive oil (approx. 1 1/2 teaspoon on each bowl), a pinch of black pepper and salt.

Notes

The ingredients for the nut granola written above are for 2 servings. If you want to make a bigger batch of nut granola, use: 25 g hazelnuts, 15 g peanuts, 5 g sesame seeds. Add smoked paprika and salt according to your preferences.

Nutrition Information

Yield 2

Amount Per Serving

Calories 471Total Fat 41.2gCarbohydrates 12gNet Carbohydrates 4.5gFiber 7.5gProtein 17.4g

Vegetarian keto breakfast with avocado, asparagus and eggs

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May 6, 2021July 16, 2024

Easy Keto Yogurt Recipe – Best Options You Can buy in Stores

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Our keto yogurt is thick and creamy packed with healthy fats to keep you full for hours.

Fresh keto yogurt surrounded by coconut flakes and walnuts.

Traditional yogurt is creamy, high protein, and super convenient, but is yogurt keto? Most yogurts you find at the local supermarket is filled with added sugar, but lucky for you, that doesn’t mean yogurt is off limits. Learn how to make your own yogurt at home (recipe below) and discover which brands offer low-carb yogurt.

The toughest part about this recipe is waiting to enjoy it as the probiotics work their magic. Although time intensive, it is far from labor intensive!

free download of keto friendly foot list

FREE PRINTABLE: Keto Food List

Join 150,000 others to get a FREE keto food list and new recipes every week!

Can I have yogurt on keto?

A keto diet is a low-carb diet, usually consisting of 20-50g of carbs per day. To stay within this strict carb count, you need to avoid foods high in added sugar and carbs.

Many conventional yogurt brands contain too much sugar to be enjoyed on a keto diet, especially when topped with granola. While we can solve the high sugar granola problem with our Keto Granola, switching from a low fat greek yogurt may be a little more difficult.

Some standard household yogurt names and their per serving carb counts are:

Do Their Claims Hold Water?

As most people on a keto diet already know fat is not the enemy! Fat can keep you full and satiated longer than a product with a higher carb count.

That’s because fat prevents a spike in blood sugar unlike high carb yogurts that are mainly sugar. On a keto diet we want to lower spikes in insulin to keep blood sugar stable and regulated. It will prevent diabetes and an overworked pancreas.

So, yogurts like low fat greek yogurt may claim added health benefits because they are in low calories, but actually may be hindering your weight-loss by hindering your ability to feel full.

Now you can enjoy yogurt on a keto diet with our Low Carb Yogurt recipe! Pair it with nuts or berries for a low carb snack!

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Which Yogurt is Lowest in Carbs?

Like plain greek yogurt but aren’t sure if there is anything you can pick up from mainstream brands near you? Don’t worry because we found some greek yogurt with low enough net carbs to total carbs so you can enjoy a light and refreshing snack that’s keto friendly.

Here are a few regular yogurt brands who offer lower carb options that some people may consider for their keto diet:

We get it. Not everyone has access to fancy keto friendly yogurt brands, and that’s okay. Here are a few things to look for when shopping for a low-carb yogurt at the grocery store.

Choose Plain Yogurt – Plain yogurt means there isn’t any added sugar or sweeteners. About 3/4 cup of plain yogurt is 10g of carbs. The carbs are naturally occurring from the lactose in the dairy. If you don’t like the taste, try adding a few drops liquid stevia to sweeten it or top with berries.
Avoid Low-Fat – When brands remove the fat from a product, they usually replace it with sugar. Plus, the goal of a keto diet is to fuel your body with fat since it keeps you fuller for longer and doesn’t spike blood sugar. Find brands that use “Whole Milk”.
Read Labels – Regardless of what you are buying or what the packaging says, it’s always important to flip the product over and read the nutrition label. You will have a better understanding of the serving size, carb count, and whether or not its a good food for your keto diet.

A wooden spoon resting in a jar of coconut yogurt

What brand of yogurt is Keto friendly?

Check out some of these keto yogurt brands! They’re made with minimal carbs, high fat, and are delicious. Some can be found in stores across the country, and others you may have to specially order online.

Don’t be afraid to ask your grocery store if they’d be willing so start carrying one of these brands. Often times stores will accept request forms for products they see a potential profit in.

1. Two Good Yogurt – 3g net carbs

This is a plain greek yogurt style keto yogurt. They have tons of different flavors like mango, cherry, vanilla, berry, coconut, ect. Each flavor is made with stevia and has just 2-3 net carbs per serving.

2. Peak Yogurt – 4g carbs

Different from strained greek yogurt Peak isn’t just high protein, it’s also super high fat. All that fat makes it super creamy and thankfully just 4 total carbs per serving.

3. Kite Hill Yogurt – 6g net carbs

It can be difficult to find a dairy free yogurt none the less a keto one. This almond milk dairy free based yogurt from kite hill has just 6 net carbs per serving. Compared to regular yogurt it tends to have more fiber and total carbs, but lower net carbs than traditional greek yogurt.

4. Skyr YoPro Yogurt – 7g net carbs

Skyr yogurt is a special type of yogurt that’s often a bit more expensive, but great for keto because it’s high fat and high protein. Brands will always vary, but it’s common for this type of yogurt to have 7-9 net carbs.

5. White Mountain Bulgarian Yogurt – 9g carbs

Bulgarian yogurt is great for those with a sensitive gut because it’s rich in probiotics. The total carbs are a bit high but it’s another great store bought option for those who don’t want to deal with making their own.

Add This Yogurt Recipe To Your Keto Diet Foods List

Whether you follow an “if it fits my macros” mentality or a strict keto one, this low carb yogurt recipe is one for everyone. And yes, even those who are dairy intolerant! We use canned coconut milk or coconut cream to create this dairy free yogurt and it’s basically zero carb! Add it to all the lists you have, keto and non-keto because homemade anything always tastes best!

A mini cutting board with a jar of keto coconut yogurt

The Simplest Of Low Carb Sweets!

The best part about this recipe, in my opinion, is that once you make one batch using either a probiotic pill or yogurt starter you can make 4-5 more batches by using the first low carb yogurt you make. This allows you to have a high fat, low carb dessert recipe in the fridge at all times. You can simply add some vanilla or maple extract, spices of your choosing and protein or cocoa powder to create a simple and delicious low carb dessert! If yogurt isn’t your thing you can give our no bake cheesecakes or keto brownies a try!

Keto Yogurt Benefits

There are tons of benefits to having keto friendly yogurt whether it’s made with almond milk or coconut milk, low net carbs are just a bonus! Some benefits to having this keto coconut milk yogurt are:

High Protein to keep you feeling full and to nourish your body’s cells. As well as blood sugar management from high amounts of fat.
Contain probiotics which improve good gut bacteria and promote better digestion. Products like this almond milk and coconut milk yogurt can also be easier to digest because they are dairy free.
Eating foods high in probiotics can improve your immune system. Even a small serving size of the best keto whole milk or coconut milk high fat yogurt can help increase the amount of probiotics in your body.

So while carb counts may vary quite a bit depending on the type of coconut milk yogurt you buy, there’s no doubt a small serving size of yogurt is a great addition to your keto diet. Plus because we’ve broken down all the best keto yogurts you can even just pick up a high fat yogurt that’s store bought and enjoy the same benefits.

A mini cutting board with a cup of coconut yogurt and a silver spoon

How to Make Keto Yogurt

Ready to take on the world of real food with delicious high protein and high fat ketogenic yogurt? Then you have come to the right place because our ketogenic yogurt is healthy and delicious so when you eat it you not only feel good, but enjoy the taste too!

Ingredients

To make our ketogenic friendly high fiber yogurt you are going to need 2 cans of coconut cream. These should be cream as it’s thicker and makes a more traditional style healthy yogurt. Regular canned coconut milk is lower in calories but often more watery because of it.

You will also need 1 packet of yogurt starter or 1 capsule of 100 billion probiotics. Depending on which you chose the flavor will vary so read the recipe itself for flavor changes.

Finally if you want a vanilla flavored yogurt instead of plain try adding vanilla and stevia. Stevia will contain the sweetness we look for in regular yogurt options, and vanilla will contain a delicious flavor without any added calories.

Making Keto Yogurt

Now that you have everything you need to make our healthy ketogenic yogurts it’s time to get started! Begin by scooping all of the coconut cream from your can and placing it into a mason jar.

If you only have coconut milk let it sit for 24 hours in the fridge and then separate the cream from the coconut water.

Next heat the yogurt in the microwave in 20 second intervals. You want it to reach 105 degrees. If it gets too hot wait for it to cool before adding in the probiotic. If it gets too hot it will kill all your living probiotics.

Once cool enough add your probiotic pill or starter to the yogurt and stir well. Cover with cheese cloth and place a rubber band along the top to hold it in place. Allow to ferment 24-48 hours in the microwave, oven, or counter top).

When it has fermented you can add your vanilla and stevia then store it in the fridge for up to a week. Next time you want to make a batch just use 2-3 tablespoons from this one instead of another pack of starter.

Mixing stevia and vanilla into keto yogurt

Storing Low Carb Yogurt

Different yogurt options vary based on ingredients and brand, but our healthy yogurt recipe lasts about a week in the fridge. You can usually eat it after a week, but it could over ferment and have a super tangy flavor. It’s best to just eat it all up within a week.

When you’re ready to make your next batch you can use 2-3 tbsp from this one as the probiotic portion. It already has the nutrition and bacteria in it so you don’t have to open a whole other yogurt starter.

More Keto Breakfast Ideas

Love our recipes and want even more delicious high protein recipes? Our blog is packed with tasty recipes that will stabilize your blood sugar and keep you full for hours. Some of our favorites include:

Classic Keto Waffles– If you need a few solid recipes to keep in your keto arsenal this is one of them. The waffles are sweet, fluffy, and packed with fiber to keep you fuller longer.
Strawberry Keto Scones– These scones may not be super high protein, but they are definitely super delicious! They contain fresh strawberries to get in your serving of fruit per day, and almond flour to give you a gluten free health conscious treat.
Keto Friendly Bread– This basic bread recipe is the perfect food to make as a breakfast base. You can turn it into a hunger crushing breakfast sandwich or even a blood sugar stable high fiber french toast.
Easy Keto Cinnamon Rolls– Who doesn’t love cinnamon rolls. They’re the perfect food because they’re light, sweet, and delicious making them the perfect breakfast or mid day pick- me up.

With net carbs this low every one of these recipes are going to make a great food to enjoy early in the morning.

A close shot of creamy white yogurt and toasted coconut

Low Carb Yogurt

If you’re a fan of yogurt and are missing out on it since starting your new keto lifestyle then I highly recommend you watch the video above of Matt making it so you too can bring yogurt back into your life!

Yogurt like this is low in sugar and great for breakfast, lunch, dinner, as a side dish and dessert – you really can’t go wrong by having some in your fridge. Making low carb yogurt requires no more than two or three ingredients, so what is stopping you?!

Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Low Carb Yogurt”

Low Carb Yogurt

You won’t believe how easy it is to make your own low carb yogurt!

Total Time 2 days 5 minutes

Servings 9 – 1/3 cup servings

Calories per serving 275kcal

Instructions:

Allow your coconut cream to sit in the fridge for 24 hours prior to using. This will harden the cream so that you can easily separate it from the water. Scoop out all of the coconut cream fat (2/3 of the can) and add it to a clean, sealable mason jar or any jar on hand.
Heat the yogurt in the microwave (105 degrees) and use a heat thermometer to check the temperature of the coconut cream.
Add probiotic pill (open capsule and pour contents into the cream) or yogurt starter and add it to the cream and stir/shake it.
Cover the top with some cheese cloth and place a rubber band around the cheese cloth to keep it in place.
Place the yogurt in a dry place (microwave, oven, corner of the counter top) and let it ferment from 24-48 hours. Once the 24-48 hours have passed seal the container and place it in the fridge – this will stop the fermentation process.
Note: Consume within one week! Enjoy!
Note: When making the second batch you can use 2-3 tbsp from the first low carb yogurt made to start a new batch. No pill or starter is needed!

Nutrition Facts

Low Carb Yogurt

Amount Per Serving

Calories 275
Calories from Fat 261

% Daily Value*

Fat 29g45%

Saturated Fat 26g130%

Sodium 3mg0%

Potassium 270mg8%

Carbohydrates 6g2%

Fiber 4g16%

Sugar 1g1%

Protein 3g6%

Vitamin C 2mg2%

Calcium 9mg1%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Course:Snack

Cuisine:Breakfast

Keyword:low carb yogurt

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

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May 5, 2021July 16, 2024

Keto French Fries only 5 ingredients

Keto French Fries, also known as Rutabaga Fries or Turnip Fries, are the best keto substitute for French fries on a keto diet.

They are delicious gluten-free baked fries alternative to potatoes, slightly softer but with only 6 grams of net carbs per serving, or 5 times fewer carbs than regular French fries.

Can you eat French fries on keto?

No, you can’t eat regular French fries from your favorite fast food or grocery store. French fries are made from potatoes, a high-carb vegetable that will convert into sugar in your bloodstream, keeping you out of ketosis.

But luckily, you can make Keto French fries using rutabaga or turnip, lower-carb vegetables.

Rutabaga, swedes, turnips, which one is correct?

Rutabagas have many names. In many Commonwealth countries, like here in New Zealand, we call them swedes. It refers to the same vegetables with the same nutritional values as rutabagas.

However, there’s also another keto-friendly vegetable similar to rutabagas called turnip. Let’s see how they differ and which one is the best to make keto fries.

How to make keto fries?

It’s very easy to make keto French fries with only 4 ingredients. There are two keto-friendly vegetables that make delicious keto-friendly alternatives to French fries: Rutabaga or Turnip.

Both work the same and basically bake at the same speed. Feel free to use the vegetable you found in your local store.

Ingredients for turnip fries or rutabaga fries

All you need to make rutabaga fries are:

Rutabaga – it looks like a large white ball with shades of purple. As mentioned above, you can make baked turnip fries using this recipe, turnip is smaller than rutabaga, but they bake at the same speed. Remember that rutabagas have a sweet flavor, so if you prefer a neutral flavor, chose turnip.
Light olive oil – or avocado oil.
Salt
Smoked Paprika – that’s the magic ingredients to make these keto fries so tasty.
Garlic powder

Prepare the vegetable

First, peel the thick outer skin of your rutabaga using a veggie peeler. Next, trim both ends and cut the vegetable into 1/4 inch slices. You should have circular slices of vegetable.

Finally, place the circle on a chopping board and slice 1/4 inches matchsticks. Set aside in a bowl.

Coat

In another bowl, combine the coating ingredients: oil, salt, garlic powder, and paprika.

Pour the coating onto the fries, and toss to cover each matchstick evenly.

How to bake keto fries?

You have two options to bake keto fries made rutabagas or turnip.

1 . Oven-baked fries

Cover a large baking sheet with parchment paper and arrange the fries on the rack, leaving some space between each fry to make sure they don’t overlap.

Bake in preheated oven at 400F (220C) for 30 minutes. Then, switch the oven to broil mode and keep baking for 5-10 minutes until the fries are soft in the center and slightly crispy on top.

Add an extra pinch of garlic salt or regular salt and pepper just before serving, if desired.

2. Air fryer method

Air frying keto fries is great but time-consuming. Indeed, all the fries won’t fit in the basket, so you will have to work in batches.

Since these keto fries with rutabagas soften really fast, you will have a batch ready in 30 minutes.

But then have to wait another 30 minutes to get the next batch which is not convenient if you want to serve a large portion.

For the air fryer method, lay the fries in an air fryer basket, make sure the fries don’t touch each other, and air fry at 400F (220c) for 30 minutes.

How to eat keto fries?

These keto fries are a great side dish to keto lettuce burgers, grilled meat, or as a quick fries craving fix!

The best sauce to dip your keto fries are:

Can I deep fry rutabaga fries?

You can deep fry rutabaga fries for 6-8 minutes. However, rutabagas fries become very oily if deep-fried, so it’s not my favorite method.

Can I store keto fries?

These keto fries soften very quickly, after 10 to 20 minutes. You can store them in the fridge in an airtight container and rewarm in a hot oven at 400 F (200C) for 10 minutes and then broil them for a few minutes to bring back some texture.

How does it taste?

Keto fries with turnip have a mild flavor, but rutabagas fries are a bit sweet. These keto fries are softer than potato fries because they don’t contain starch and, therefore, carbs that will raise your blood sugar level.

Are turnip and rutabagas the same?

They are from the same family of root vegetables with pretty similar nutritional properties.

Swedes or rutabagas are bigger than turnips with thicker skin and with a yellowish skin and sweeter flavor. Turnips are smaller, with smoother skin and whiter flesh, and a lighter flavor.

Nutrition rutabaga

100 grams of rutabaga contain:

38 kcal
9 grams of total carbs
2.3 grams of fiber
6.7 grams of net carbs
1.1 grams of protein
0.2 grams of fat

Nutrition turnip per 100 grams

28 kcal
6 grams of total carbs
1.8 grams of fiber
4.2 grams of net carbs
0.9 grams protein
0.1 grams of fat

In the kitchen, turnip and rutabagas are interchangeable. It means that you will achieve the same delicious keto fries using one or the other vegetable.

From a net carbs point of view, turnip contains 2.5 grams less net carbs per 100 grams than rutabagas, so if you can find turnip in store, it saves you a few net carbs per serving!

The flavor of turnip fries is also less sweet than rutabaga fries.

Other keto French fries substitutes

If you miss a side to your keto burger, you can replace French fries with other keto-friendly Fries recipe like:

Keto zucchini fries – baked fries made of zucchini.
Jicama fries – made from jicama, a low-carb root vegetable.
Keto cheese sticks – technically not fries, but if you miss a side to your keto burger, a mozzarella stick is often a great deal.

Keto French Fries with Rutabaga

Oven-baked keto French Fries with Rutabaga. A low-carb healthy French fries alternative recipe to regular fries.

8 portions (3.5oz/100g each)

Preheat the oven to 220°C (430°F). Lay a large baking tray with parchment paper. Set aside.

Wash the rutabaga, peel off the thick skin, and using a sharp knife remove both ends. Discard.
Cut the rutabagas into 1/4 inch matchsticks. The easiest way is first to cut slices and then cut each slice into sticks of 1/4 inches. Set aside in a large mixing bowl.
In a small mixing bowl, combine olive oil, salt, garlic powder, and paprika. Pour onto the bowl with fries.
Toss the rutabagas matchsticks with your hands or a spoon until all fries are evenly covered.
Arrange the fries onto the baking tray, leaving half an inch of space between each fry.
Bake the fries for 30-40 minutes or until the center of the fries has softened.
Turn the oven to broil mode and broil for 5-10 minutes to add a light crisp to the fries.
Note that these fries must be enjoyed straight away as they soften fast.
Enjoy with a sauce of your choice or my sugar-free ketchup recipe.

Net carbs for 1 serving of Turnip fries, 3.5 oz/100 gram per serve, sauce not included.

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March 6, 2021July 16, 2024

Keto Eggplant Parmesan

This keto eggplant parmesan is a recipe you’ll make repeatedly. Crispy eggplant topped with marinara sauce, two kinds of cheese and all baked in one pot. No one will know it’s low carb!

People often assume that keto dinners must incorporate meat, poultry, or dish. That is far from the truth, and some of the most delicious keto meals are completely vegetarian.

I cook vegetarian dinners at least twice a week, and they are some of my family’s favorite meals. Some of our favorites include mac and cheese and zucchini lasagna, but recently, everyone’s been raving about my eggplant parmesan.

Is eggplant keto?

Eggplant is a fantastic, keto friendly vegetable that contains just 2 grams net carbs in a one cup serving. The beauty of this vegetable is that it works well in dishes if it is the stand out ingredient.

I’m surprised at how few keto eggplant recipes I have on here, seeing as it is such a versatile and low carb vegetable. Besides my eggplant lasagna and Persian eggplant dip, there is definitely room for more!

As someone who loves Italian food, it’s no secret that I love recreating Italian dishes with a low carb spin on them. My family adores my keto chicken parmesan so, to give it a vegetarian twist, making an eggplant parmesan was an easy decision!

This keto eggplant parmesan recipe is one you’ll definitely be making on a weekly basis. Not only is it super low in carbs, but it is healthy too. It’s a great way to get a hefty dose of vegetables in and come together easily. This dish is a simple mix of pan fried eggplant and marinara sauce, all layered up with plenty of cheese. It’s cozy, comforting, cheesy, and there it doesn’t taste too much like eggplant.

Go the traditional route and pair it with some keto pasta or almond flour pasta, for the ultimate comfort dinner. It’s the veggie packed dish that kids will love and be requesting all the time!

What you’ll need to make this recipe

For the fried eggplant.

Eggplant– Choose firm and tender eggplants, because the soggy or older ones yield mushy and watery eggplants.
Salt– To draw out excess moisture from the eggplants.
Bread crumb substitute– I prefer using keto bread crumbs as they replicate the exact texture of real bread crumbs. If you don’t have any on hand, you can use almond flour.
Italian seasonings– A must for any Italian inspired recipe or recipe using marinara sauce.
Eggs– Whisked together to help the bread crumbs stick to the eggplant.
Milk– Whisked with the eggs.
Oil– To fry the eggplant rounds in.

For the layers.

Marinara sauce– Skip the expensive store-bought kinds and use either spaghetti sauce or pizza sauce.
Mozzarella cheese– Freshly grated mozzarella cheese is best, as it melts better and tastes better too.
Parmesan cheese– Adds a more intense cheesy flavor and also the golden brown edges.
Basil– Freshly torn, to sprinkle over the cooked dish.

How do you make a keto eggplant parmesan?

Start by preparing the eggplant. Place your eggplant rounds on a large plate or baking sheet. Sprinkle with salt and let it sit for an hour, to draw out the moisture. After an hour, use a paper towel to mop up the liquid.

Next, add the keto bread crumbs and Italian seasoning to one bowl and the egg and milk to another bowl. Mix both of them together and begin breading the eggplant rounds. Dip the eggplants in the egg wash, followed by the bread crumb mix, ensuring both sides are evenly coated. Repeat the process until all the eggplant is breaded.

Now, add oil to a non-stick pan. Cook the eggplant in batches for 6-7 minutes, flipping halfway through.

Now, put everything together. Add some marinara sauce to the base of a baking dish. Add a single layer of fried eggplant. To each eggplant, add a spoonful of marinara sauce, then a sprinkle of parmesan cheese. Repeat this process until all the eggplant is all layered. Sprinkle the remaining cheese all over the top.

Finally, bake the eggplant parmesan for 20-25 minutes, until the cheese is melted and bubbling. Remove from the oven and let it sit for 5 minutes before serving.

Tips to make the best eggplant parm

Slice your eggplant into equal sized thickness, to ensure they all cook evenly.
Do not crowd the pan when frying the eggplant. This will take longer to cook and will cause some parts being undercooked and firm.
Fry the eggplant rounds in an oil with a high smoke point, like peanut, safflower, or vegetable.
Always freshly grate your cheeses, as it melts and tastes better.

Storing, freezing, reheating and make ahead instructions

To store: Store leftovers in the refrigerator, covered, for up to 5 days.
To freeze: Place portions of the eggplant parm in an airtight container and store them in the freezer for up to 6 months.
Reheating: Microwave portions for 30-40 seconds until warm, or reheat in a preheated oven until the cheese has melted.
To make ahead: Prepare everything as instructed, then cover the baking dish completely in aluminum foil. Either refrigerate it for 3 days in advance or freeze it for up to 2 months in advance. When ready to cook, bring the baking dish to room temperature and bake it for 30-35 minutes. Do not bake from frozen.

What to serve with a low carb eggplant parmesan

Frequently Asked Questions

Is eggplant parmesan high in carbs?

Traditional eggplant parmesan is very high in carbs, as they use flour and bread crumbs in their breading. They also often serve it over pasta or spaghetti, further increasing the carbs. This keto version is very low in carbs, yielding just 7 grams net carbs per serving.

Is eggplant parmesan good for weight loss?

This recipe uses healthy and wholesome ingredients. However, if you’d like to reduce the calories, you can air fry the breaded eggplant rounds and also use reduced fat cheese.

How do you keep eggplant parmesan from going soggy?

The key to avoiding a soggy eggplant parmesan is to pan fry it beforehand. Frying the eggplant rounds beforehand ensures that they are crispy and will maintain their crispiness once baked.

2 medium eggplant sliced into 1/2 inch slices
1/2 teaspoon salt
2 cups keto bread crumbs * See notes
1 tablespoon Italian seasoning
3 large eggs
3/4 cup milk of choice
2-3 tablespoons oil to fry
4 cups keto marinara sauce
3 cups mozzarella cheese freshly grated
1 cup parmesan cheese freshly grated

Sprinkle salt on all your eggplant slices and let them sit for an hour to draw out moisture. Use a paper towel to dab them after they have drawn out the liquid.
Preheat the oven to 180/350F. Grease a large baking dish and add around one cup of the marinara sauce to the bottom of it.
In a small bowl, add the bread crumbs and Italian seasoning and mix together. In a separate bowl, combine the eggs and milk and whisk together. Dip each eggplant slice in the egg wash, followed by the bread crumb mix, ensuring both sides are coated. Place them all on a plate or baking tray until ready to cook.
Add the oil in a large non-stick pan. Once hot, add a single layer of eggplant slices and cook both sides until golden brown. Repeat until all the eggplant slices are cooked.
Add a single layer of the fried eggplant into the base of the baking dish. Spoon a little marinara sauce on top of each one, followed by a generous layer of the mozzarella cheese and the parmesan cheese. Repeat the process until all the eggplant has been used up. Sprinkle the top of the baking dish any remaining cheese.
Bake the eggplant parmesan for 20-25 minutes, until the cheese is golden and bubbly. Turn it on a high broil for the last 3 minutes.
Remove the eggplant parm from the oven and let it sit for five minutes before serving.

* If you don’t want to make keto bread crumbs, you can use almond flour.
TO STORE: Store leftovers in the refrigerator, covered, for up to 5 days.
TO FREEZE: Place portions of the eggplant parm in an airtight container and store them in the freezer for up to 6 months.
TO REHEAT: Microwave portions for 30-40 seconds until warm, or reheat in a preheated oven until the cheese has melted.
TO MAKE AHEAD: Prepare everything as instructed, then cover the baking dish completely in aluminum foil. Either refrigerate it for 3 days in advance or freeze it for up to 2 months in advance. When ready to cook, bring the baking dish to room temperature and bake it for 30-35 minutes. Do not bake from frozen.

This content first appeared here

April 14, 2020

Blueberry Buttermilk Pancakes

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April 14, 2020

Blueberry Buttermilk Pancakes

April 13, 2020April 28, 2024

The Perfect Chocolate Chip Cookie

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“Making these with my kids was as much fun as eating them!”
-Anonymous

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April 13, 2020April 28, 2024

The Perfect Chocolate Chip Cookie

“Making these with my kids was as much fun as eating them!”
-Anonymous

What are keto coconut flour waffles?

Can you make waffles with coconut flour?

If you are new to keto

How to make coconut flour waffles?

Tools

Ingredients

How to make the waffle batter?

Combine ingredients

Rest the batter

Preheat the waffle iron

Add the waffle batter

Why are my coconut flour waffles too dry?

How many waffles does this recipe make?

Best keto waffle toppings

How to store keto waffles?

Can I make ahead the waffle batter?

Is there a dairy-free option?

Can I use almond flour?

Can I make savory waffles with this recipe?

Can I make the recipe egg-free?

More keto waffle recipes

Recipe Card

Keto Coconut Flour Waffles

Storage

Lazy Eggs

Instructions

Related

To make this vegetarian keto breakfast, simply follow these steps:

Ingredients

Instructions

Notes

Nutrition Information

Did you make this recipe?

Can I have yogurt on keto?

Do Their Claims Hold Water?

Which Yogurt is Lowest in Carbs?

What brand of yogurt is Keto friendly?

1. Two Good Yogurt – 3g net carbs

2. Peak Yogurt – 4g carbs

3. Kite Hill Yogurt – 6g net carbs

4. Skyr YoPro Yogurt – 7g net carbs

5. White Mountain Bulgarian Yogurt – 9g carbs

Add This Yogurt Recipe To Your Keto Diet Foods List

The Simplest Of Low Carb Sweets!

Keto Yogurt Benefits

How to Make Keto Yogurt

Ingredients

Making Keto Yogurt

Storing Low Carb Yogurt

More Keto Breakfast Ideas

Low Carb Yogurt

Low Carb Yogurt

Instructions:

Can you eat French fries on keto?

Rutabaga, swedes, turnips, which one is correct?

How to make keto fries?

Ingredients for turnip fries or rutabaga fries

Prepare the vegetable

Coat

How to bake keto fries?

1 . Oven-baked fries

2. Air fryer method

How to eat keto fries?

Can I deep fry rutabaga fries?

Can I store keto fries?

How does it taste?

Are turnip and rutabagas the same?

Nutrition rutabaga

Nutrition turnip per 100 grams

Other keto French fries substitutes

Keto French Fries with Rutabaga

Is eggplant keto?

What you’ll need to make this recipe

For the fried eggplant.

For the layers.

How do you make a keto eggplant parmesan?

Tips to make the best eggplant parm

Storing, freezing, reheating and make ahead instructions

What to serve with a low carb eggplant parmesan

Frequently Asked Questions