An Keto salsa recipe ready in 5 minutes, easy to freeze for later, and delicious to dip your favorite keto tortilla chips.
Plus, this easy salsa recipe is also sugar-free, nut-free, and gluten-free, so everyone can share it with you!
Is salsa keto?
While store-bought salsa is low in carbohydrates (around 6 grammes net carbs per 100 grammes), it contains chemicals that boost blood sugar levels and keep you out of ketosis, such as:
Modified corn starch
Added sugar – can be white sugar or honey, depending on brands.
Lots of onion – usually 15% of the product, and surprisingly, yes, onions are a high-carb vegetable.
So, it’s safer to avoid these store-bought salsa jars and make your own. Plus, it takes only 5 minutes to make your own low-carb keto salsa recipe so let’s start!
What’s the Best Way To Prepare Keto Salsa?
You won’t believe how simple it is to create your own salsa. It’s easy to make, using only natural ingredients, and has just 2.2 grammes of net carbohydrates per serving!
It costs three times less than store-bought salsa, and this low-carb salsa recipe is prepared entirely of natural ingredients with no additives!
Ingredients
Only a few items are required to prepare this fresh salsa recipe at home:
Roma tomatoes – I recommend choosing ripe Roma tomatoes for extra flavors.
Can crushed tomatoes – make sure your can ingredient list doesn’t contain added sugar.
Red onion – to keep the net carbs low, this recipe uses only a small amount of onion compared to regular salsa recipes. To boost onion flavor without adding carbs, you can add a pinch of onion powder into the salsa recipe.
Jalapeno pepper
Lime juice
Cilantro
Salt
Erythritol or any keto sweetener of choice, or simply skip it if you don’t mind the sweetness in salsa sauce.
Garlic cloves
Paprika
Cumin
Oregano
Salt
Pepper
Get the ingredients ready.
To begin, wash the tomatoes and cut them into cubes.
After that, remove the seeds from the jalapeño and slice it.
Finally, combine all of the ingredients in a food processor bowl and pulse in short bursts until the appropriate consistency is achieved.
Some individuals prefer chunky keto salsa, while others want it runny.
To keep the pieces smaller, add a couple more pulses.
Storage
Store your keto salsa sauce in a glass mason jar in the fridge for up to 5 days or freeze for later. Thaw the frozen salsa in the fridge the day before using.
Serving ideas
This keto salsa recipe is delicious in any keto Mexican recipe, and delicious to spread on my keto stuffed avocado tacos or keto tortillas recipe. Then, top with ground beef, lettuce, cheddar.
Or simply serve this as a keto salsa dip with a drizzle of olive oil on top – try a garlic-infused olive oil for extra flavor!
Then, serve with crunchy keto vegetables like celery sticks, cucumber sticks to dip in. Or, even better, serve this salsa recipe with your favorite keto low carb chips.
I love Quest tortillas chips, as seen in the picture below. They are handy when I don’t have time to make my own keto nacho recipe.
Another great option is to dip crunchy pork rinds. They add fat to your daily macros, with zero carbs!
A delicious Keto Pumpkin Soup with a creamy, velvety texture and only 6.8 grams of net carbs per bowl. Plus, this keto soup is also gluten-free, and dairy-free options are provided for keto vegan food lovers.
Can I eat pumpkin on keto?
Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams.
If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis. So embrace all the keto pumpkin recipes and enjoy all the fall flavors with this keto pumpkin soup, keto pumpkin pie, or my keto-friendly pumpkin spice latte this fall!
How to make keto pumpkin soup?
The trick to making a keto pumpkin soup is to keep the amount of pumpkin, fresh or canned, as low as possible.
But, you still want the pumpkin soup to be velvety and not too runny or watery, so the secret is to add some creamy additions. Let me explain, but first, this is what you need to start this low-carb keto pumpkin soup recipe:
Fresh pumpkin – deseeded, peeled, and weighted after being peeled. You can also replace the fresh pumpkin with the same amount of pure canned pumpkin puree, but I prefer the fresh pumpkin flavor in soups. Plus, in this pumpkin soup recipe, we roast the pumpkin in the pan, which adds extra flavor, and you can’t achieve this with canned pumpkin.
Olive oil
Onion powder– again, to keep the carbs low, we recommend avoiding onion and adding the flavor with a powder. It decreases carbs.
Garlic powder
Salt
Pepper
Cream of choice – I love coconut cream with pumpkin. The combination is absolutely fantastic, plus it’s dairy-free and keeps the soup keto vegan approved. But heavy cream or half/half are also working well.
Almond milk or coconut milk.
Vegetable stock
Butter – this is optional, but adding a dollop of butter into your hot bowl of pumpkin soup creates the most decadent cream of pumpkin! Skip if you eat dairy-free or replace it with a drizzle of olive oil. Butter is keto-friendly, learn which dairy products are keto.
First, peel and deseed the pumpkin and weigh the amount called by the recipe.
Then, warm olive oil in a non-stick saucepan over medium heat and add the pumpkin cubes with spices: garlic powder, onion powder, salt, and roast until fragrant – about 2 minutes.
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Finally, pour the vegetable stock, cover the saucepan with a lid, and reduce to low-medium heat.
Bring to a boil and cook for 15 to 20 minutes or until the pumpkin is fork-tender.
Remove from the heat and use an immersion blender to blend and create a velvety pumpkin soup.
Now, add the heavy cream and almond milk or canned coconut cream.
For an ultra-creamy keto pumpkin soup and the butter!
Serve hot to enjoy real pumpkin flavors.
Keto soup serving idea
This keto pumpkin soup is light and contains only 166 kcal per bowl of 1 cup. So to keep you full, add some toppings or sides that will also help you boost your fat macros like:
Storage
Like any other soup, this keto soup with pumpkin freezes very well for later. I recommend freezing individual servings in airtight containers so you can thaw one serving at a time in the fridge the day before.
Then, rewarm the soup in the microwave, in a microwave-safe bowl, or a non-stick saucepan over medium heat.
Fall keto recipes
If you love pumpkin in the Fall, there’s no reason you should give up on some delicious keto pumpkin recipes this fall.
So let me draw a simple 1-day fall keto meal plan to inspire you! All the recipes below are easy to make and available on the blog.
For a fall keto breakfast, try my keto pumpkin muffins or my keto pumpkin pancakes.
Then, as a fall morning tea snack, make yourself a cup of comforting keto pumpkin spice latte.
For lunch, serve a bowl of this keto pumpkin soup with a keto bread roll on the side or some garlic bread.
Then snack on a piece of keto pumpkin bread, and finally, for dinner, make my keto spaghetti squash alfredo casserole.
Here you go, a full day of fall pumpkin flavor to enjoy on your keto diet!
How much can I eat?
A standard serving of this keto soup is 1 cup/ 250 ml, and it brings you 166 kcal and 6.8 grams net carbs. Depending on how much carbs you eat a day on your keto low-carb journey, you can increase serving to match your keto macros.
More keto soup recipes
You can enjoy so many delicious keto soups on your low-carb diet. Below I listed my favorite other keto soup recipes for you to try this fall and winter.
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Have you made this keto pumpkin soup recipe? Share a comment or review below to connect with me,
XOXO Carine
Recipe Card
Keto Pumpkin Soup
6.8gNet Carbs
An easy creamy keto pumpkin soup recipe to enjoy all the fall pumpkin flavors with minimal carbs.
Prep Time: 10mins
Cook Time: 20mins
Total Time: 30mins
Author: Carine Claudepierre
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Peel and deseed the pumpkin. Then, cut it into chunks and weigh the amount required by the recipe.
Warm olive oil over medium heat in a non-stick saucepan.
Add pumpkin chunks and dry spices: garlic powder, onion powder, and salt. Stir and cook for 1 minute, until spices are roasted and fragrant.
Add vegetable broth into the saucepan, cover, and bring to a boil. Reduce to lo heat and simmer for 15-20 minutes until the pumpkin is fork-tender.
Remove saucepan from heat, remove the lid and let steam out for 10 minutes, then blend with an immersion blender until smooth.
Stir in almond milk, heavy cream, and butter. Stir until butter is fully melted and serve.
Serve 1 cup per person with keto toppings you love, like zero-carb pork rinds, parmesan, toasted pumpkin seeds, a drizzle of olive oil, or cream.
Nutrition Facts
Keto Pumpkin Soup
Amount Per Serving (1 serving (1 cup))
Calories 166.7 Calories from Fat 131
% Daily Value*
Fat 14.6g22%
Saturated Fat 7.6g48%
Trans Fat 0.3g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 5.3g
Cholesterol 34.4mg11%
Sodium 1130.6mg49%
Potassium 190mg5%
Carbohydrates 9.4g3%
Fiber 2.6g11%
Sugar 4.1g5%
Protein 1.4g3%
Vitamin A 13921.3IU278%
Vitamin B12 0.1µg2%
Vitamin C 3.7mg4%
Vitamin D 0.2µg1%
Calcium 63.1mg6%
Iron 1.2mg7%
Magnesium 20.9mg5%
Zinc 0.2mg1%
Net Carbs 6.8g
* Percent Daily Values are based on a 2000 calorie diet.
This delicious Low-Carb Keto Apple Crisp recipe is made with a surprising low-carb vegetable: zucchini, to cut out the carbs but still bring the best apple pie flavors. Bonus, this is sugar-free apple crisp is also vegan, dairy-free, and grain-free!
If you used to apples and miss your favorite apple dessert on keto, this low-carb apple crumble is the best to fix your cravings.
With only 5 grams of net carbs per serving and the most delicious apple pie flavors, this low-carb crisp is sure to impress. Even the kids won’t notice the absence of apples! A great way to sneak some extra vegetables to their keto dessert and avoid added sugar.
Are Apple Crisps Keto?
No, authentic apple crisps are not keto-friendly, because first, apples are high in sugar and carbs.
Then, regular apple crisp toppings contain high starchy flour, usually all-purpose flour and sugar.
So you can’t indulge in regular apple crisps without raising your blood sugar level. But, you can make a low-carb apple crisp recipe using some healthier ingredients and techniques that will taste just the same!
Are Apples Keto-friendly?
No, apples are not keto-friendly fruits. Even if some apples have fewer carbs than others, they are still high-carb fruits containing between 14 grams and 26 grams of net carbs per 100 grams.
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So when it comes to baking keto apple dessert, you need to find a way to swap the apples for a low-carb alternative that mimics the texture of apples and play with spices and natural flavors to make your recipe taste like apples.
How to make keto apple crisp?
The secret in this recipe is to use zucchinis instead of apples. It makes this a zucchini mock apple crisp since we are not going to use apples as a base for this keto crisp recipe.
However, stay tuned because the tricks below are going to make this zucchini apple crisp taste like the real thing, but without the carbs.
Let me tell you how to achieve the best apple flavor in a crisp without using apples at all!
Apple Swaps
First, you need to choose one of the low-carb vegetables below to make this diabetic apple crisp. Any of the below vegetables have an apple-like texture, not a strong flavor and when cooked with the right ingredients, they taste like a classic crumble apple mixture.
Zucchini
Yellow Squash
Chayote Squash
Use the vegetable that is the easiest to find for you this season and follow the recipe as written below.
Ingredients
Zucchinis – yes, Zucchinis are the best low-carb vegetable to replace apples in low-carb apple dessert recipes. When cooked in sugar-free sweetener, lemon juice, and apple cider vinegar, it tastes just like real apples and saves you all the added sugar from the fruit.
Coconut Oil – or butter.
Lemon Juice – this is one of the secret ingredients that make the tangy-sweet flavor of the zucchini pop out.
Cinnamon
Erythritol or any granulated keto sweetener you love, sugar-free brown sugar substitute works well.
Apple Cider Vinegar – This is the second secret ingredient to turn a zucchini crisp into the tastiest apple crisp! Apple cider vinegar is also a great ingredient to add to your keto diet to reduce your appetite.
Vanilla Extract
Almond Flour – I don’t recommend coconut flour for the crisp topping. It dries and is not as tasty. For a nut-free option, swap the almond flour for sesame seed flour or sunflower seed flour. Both are keto nut-free flours.
Chopped Pecans
Chopped Walnuts
Sliced Almonds – or chopped almonds or shredded coconut.
Mock Apple Mixture
First, preheat the oven to 350°F (180°C) and grease a 9-inch pan with coconut oil. Set aside while you prepare the apple mixture for your sugar-free crisp.
Peel and trim the end of the zucchinis, then cut into 5-inch cubes (1.5 cm).
Warm a non-stick frying pan with coconut oil over medium heat. Stir in the zucchinis cubes and then sprinkle sugar-free crystal sweetener, cinnamon, lemon juice, and apple cider vinegar on top.
Toss and cook on high heat until bubbles form on the sides of the pan and a brown color syrup forms. It takes about 5-6 minutes to evaporate the water from the vegetables and create a caramel-like texture.
Remove from the heat, stir in vanilla extract, and transfer the apple mixture into the prepared baking tray. Set aside to steam out and meanwhile prepare the crisp toppings.
Low carb crisp toppings
To make the toppings, place all the toppings ingredients into a bowl and use your finger to rub the softened coconut oil onto the chopped nuts and almond flour until it forms small pieces like wet sand.
Finally, crumble the keto crisp toppings evenly over the zucchini mixture and bake in the center rack of your oven for 20-30 minutes at 180°C (350°F) or until golden brown on top.
You know that the apple crisp is cooked through when the apple mixture forms bubbles on the sides of the pan, and the top is golden brown.
Remove from the oven and set aside 10 minutes to cool down before serving. As it cools down, the toppings get very crispy.
Does apple crisp need to be refrigerated?
Yes, you must keep your apple crisp in the fridge if you want to keep it for up to 4 days.
Of course, you can keep the baked apple crisp at room temperature until it cools down. But then, it’s recommended to store the apple crisp in the fridge, or the cooked apple can turn.
To store your apple crisp, you have two options. First, you can keep it in its baking dish. It’s very convenient because it avoids cleaning more dishes.
If you do so, cover the top of the dish with a piece of plastic wrap or foil to prevent too much air from going in. Or transfer the apple crisp to an airtight box.
Freezing keto apple crisp
The last option is to freeze apple crisp for later. You can freeze small portions or large batches as long you place the crisp in an airtight container.
The day before serving, thaw the apple crisp at room temperature and rewarm in a lukewarm oven at 300°F (150°C) for 10-12 minutes.
Serving ideas
While this apple crisp tastes amazing, it is even better with some toppings. The best keto-friendly toppings for this gluten-free sugar-free apple crisp are:
Sugar-free Vanilla ice cream.
Whipped cream
Whipped coconut cream for a vegan low-carb apple crisp.
Sugar-free maple syrup
Cinnamon
More keto fruit dessert recipes
Have you made this low-carb apple dessert? Share a review or comment below to tell me how it goes,
XOXO Carine
Recipe Card
Keto Apple Crisp
5.2gNet Carbs
Prep Time: 15mins
Cook Time: 20mins
Total Time: 35mins
Net Carbs 5.2g
Fat 23.4g
Protein 5.8g
Calories 247.9kcal
Author: Carine Claudepierre
An easy Mock Keto Apple Crisp Recipe with no sugar and minimal carbs to enjoy apple flavors dessert on your keto journey.
Almond flour crisp topping
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Preheat oven to 350°F (180°C). Slightly grease an 8-inch or 9-inch pan with coconut oil. Set aside.
Trim the ends of your squash or zucchini, peel off the skin and cut into 0.5-inch cubes (1.5 cm) until you get 4 cups of cubed vegetable – see my pictures above in this post for visual help.
In a non-stick pan over medium-high heat, melt coconut oil, then add the zucchini cubes. Stir and cook 30 seconds, then sprinkle sugar-free crystal sweetener, cinnamon, lemon juice, and apple cider vinegar. Toss to evenly cover the cubes with the mixture and cook on high heat uncovered for 5-6 minutes, until the liquid gets bubbly and reduced into a brown syrup. Stir occasionally. Remove from the heat when there’s almost no liquid left in the pan, and the vegetable cubes are softer. Stir in vanilla extract and transfer onto the prepared baking tray. Set aside to steam out for 5 minutes. Meanwhile, prepare the keto crisp topping.
Keto apple crisp toppings
In a large mixing bowl, place the toppings ingredients and use your finger to rub the softened coconut oil or softened butter with the remaining ingredients – it should look like wet sand.
Use your finger to crumble up the toppings over the apples and form a crumbly topping.
Bake
Bake in the center rack of your oven for 20-30 minutes or until golden brown on top and the mock apple mixture is bubbly and sticky.
Remove from the oven and set aside 10 minutes to cool down before serving.
Serve with a dollop of vanilla sugar-free ice cream or whipped cream.
Note 1: You can swap coconut oil for butter. Note 2: You can replace yellow squash with zucchini or chayote squash. Note 3: Apple cider vinegar can be skipped or replaced with apple extract. Note 4: You can swap the erythritol with stevia drops or any granulated keto sweetener you love. Use my sweetener converter for ratio adjustment. Note 5: Almond flour can be replaced with the same amount of sesame flour or sunflower seed flour for a nut-free option. Don’t use coconut flour, or the topping is too dry. Note 6: or softened butter. Note 7: Nuts can be replaced with seeds like pumpkin seeds or sunflower seeds. Other keto nuts that are great include macadamia, peanuts, or almonds. Note 8: If you don’t have sliced almonds, use chopped nuts you love or even unsweetened shredded coconut.
Nutrition Facts
Keto Apple Crisp
Amount Per Serving (1 serving (1 cup))
Calories 247.9 Calories from Fat 211
% Daily Value*
Fat 23.4g36%
Saturated Fat 7.5g47%
Trans Fat 0.1g
Polyunsaturated Fat 5.7g
Monounsaturated Fat 6.2g
Sodium 103.9mg5%
Potassium 340.5mg10%
Carbohydrates 9g3%
Fiber 3.8g16%
Sugar 3.2g4%
Protein 5.8g12%
Vitamin A 171.4IU3%
Vitamin C 16.9mg20%
Calcium 64.5mg6%
Iron 1.3mg7%
Magnesium 57.2mg14%
Zinc 1mg7%
Net Carbs 5.2g
* Percent Daily Values are based on a 2000 calorie diet.
These Strawberry Coconut Keto cups filled with sugar-free strawberry jelly are the most delicious dairy-free fat bomb! With only 1.9 grams of net carb each, they are perfect to fix a sweet craving and keep your macros on track.
Last year, I shared my delicious keto peanut butter cups. It’s always been one of my favorite recipes, but sometimes I feel like something fruity. These Strawberry Coconut Keto cups come to the rescue!
They are made with a few simple ingredients and inspired by a famous New Zealand ice cream named Jelly Tip.
So this recipe is for my kiwi keto followers, who, like me, used to love the Jelly Tip popsicles made of vanilla ice cream and Strawberry jelly covered with chocolate.
What are keto cups?
Keto cups are single-serve bite-size sweet snacks to enjoy on your keto diet. It’s a sugar-free snack high in healthy fat to keep you full and satisfy your sweet tooth without raising too much your carbs macros.
Most keto cups are made of peanut butter or almond butter. Here I am sharing a fruity version of my classic keto peanut butter cups.
Making Keto Cups
All you need to make these Strawberry coconut keto cups are:
Sugar-free Chocolate Chips – you can use dark chocolate or milk chocolate.
Coconut Butter – also known as coconut mana, see my options below in the post if you don’t have this in store.
Coconut Oil or MCT oil, or melted cocoa butter. Any option works well.
Powdered Erythritol or vanilla stevia drops or any keto sweetener you love.
Vanilla Extract – optional
Sugar-free Strawberry Jelly – The one I am using is natural and vegan, making these keto-friendly fat bombs vegan.
How to make keto cups
First, line a 12-hole mini muffin tray with lightly oiled paper cups or silicone cups.
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Then, add the sugar-free chocolate chips and coconut oil to a microwave-safe bowl. Microwave by 30-second bursts, stir and repeat until melted.
Spread about two teaspoons of melted chocolate at the bottom of each muffin cup, then freeze the muffin tin.
Coconut layer
While the cups are in the freezer, prepare the coconut layer.
To make the coconut layer, place coconut oil and coconut butter in a microwave-safe bowl.
Microwave for 30 seconds, stir and repeat until fully melted and consistent. Then, stir in the powdered erythritol and vanilla extract.
Remove your muffin pan from the freezer and evenly spread the coconut filling into the 12 cups.
Return the muffin pan to the freezer to set the coconut layer – it takes barely 10 minutes.
Strawberry jelly layer
Meanwhile, prepare the sugar-free jelly recipe following the packaging instruction.
Remove the muffin pan from the freezer and spread the jelly on top of the coconut layer – about two teaspoons per cup.
Drizzle the remaining melted chocolate on top to entirely hide the jelly. If the chocolate you melted earlier has hardened, microwave again to liquify.
Finally, pop the muffin tin one last time in the freezer to set the top chocolate layer.
Storage
These keto coconut cups store very well in your fridge in an airtight box for up to 1 week. Otherwise, you can freeze them and each them frozen, or thaw 30 minutes before eating.
Allergy swaps
I have plenty of options for ingredient swaps below. Let me share my favorites:
Coconut Butter – If you can’t find coconut butter at the store, try tahini or coconut yogurt! For the coconut yogurt option, you will have to skip the coconut oil in the coconut layer, and it takes longer to freeze and set.
Strawberry Jelly – Try my keto jam instead and swap the raspberries for strawberries. Both are keto-friendly fruits! It has a delicious jelly texture, and it’s easy to make.
Coconut Oil – swap for cocoa butter.
Powdered Erythritol – Swap for monk fruit extract if you like, but add only a tiny amount. 1/4 teaspoon of pure monk fruit powder is very sweet. Adjust the sweetness to your taste.
Serving ideas
You can serve these keto cups plain or with some toppings like:
A pinch of sea salt
Coconut Flakes
Chopped Peanuts
Crushed Almonds
More keto fat bomb recipes
Below I listed my top keto sweet recipes that you can make in less than 30 minutes and enjoy as a guilt-free keto snack:
have you made these no-sugar keto cups? Share a review or comment below to tell me how it goes.
XOXO Carine
Recipe Card
Keto Cups
1.9gNet Carbs
Prep Time: 30mins
Total Time: 30mins
Net Carbs 1.9g
Fat 14.3g
Protein 0.4g
Calories 152.8kcal
Author: Carine Claudepierre
A no-sugar Keto Cup recipe filled with coconut butter and sugar-free strawberry jelly.
Chocolate layers – top + bottom
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Bottom chocolate layer
Melt the sugar-free chocolate with coconut oil in a microwave-safe bowl for 1 minute. Stop the microwave, stir chocolate, and repeat heating with 30-second intervals until all the chocolate is melted. Otherwise, melt over medium heat in a saucepan, constantly stirring with a wooden spoon until the chocolate is melted.
Pour 1 tablespoon (15 ml) of melted chocolate at the bottom of each paper liner. You can tilt the pan slightly to help the chocolate spread all over the bottom of the paper liner.
Repeat this step for each paper liner until the 12 paper liners are covered with melted chocolate.
Place the tray 8-10 minutes into the freezer until the chocolate is firm.
Set aside the bowl with the remaining melted chocolate for later in a warm place. Don’t store this in the fridge. You want the mixture to stay liquid.
Coconut layer
In another microwave-proof mixing bowl, combine coconut butter with coconut oil. Microwave 30 seconds to soften, remove the bowl from the microwave and stir the ingredients to combine evenly.
Stir in powdered erythritol, vanilla extract until it forms a slightly thick mixture.
Remove the muffin tray from the freezer and add 2 teaspoons (10 ml) of the coconut butter filling into each cup. Use a spoon to spread the layer evenly all over the first chocolate layer.
Freeze the muffin tray again for 10-12 minutes until the coconut layer is firm. Meanwhile, prepare the sugar-free jelly following the packaging instruction.
Spread two teaspoons of jelly on top of the coconut layer, then top up with the remaining melted chocolate. If the remaining melted chocolate has thickened, re-heat the bowl for 30 seconds in the microwave to soften. Stir and use on top of the jelly. Top with coconut flakes if you like.
Freeze again for 8-10 minutes to set the top chocolate layer.
Note 1: Replace coconut butter with tahini or cashew butter if preferred. Note 2: It can be replaced with my keto chia seed jam.
Nutrition Facts
Keto Cups
Amount Per Serving (1 cup)
Calories 152.8 Calories from Fat 129
% Daily Value*
Fat 14.3g22%
Saturated Fat 8.6g54%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.2g
Sodium 2.1mg0%
Potassium 0.3mg0%
Carbohydrates 13.4g4%
Fiber 11.5g48%
Sugar 0.4g0%
Protein 0.4g1%
Vitamin C 0.1mg0%
Calcium 2.1mg0%
Iron 0.2mg1%
Magnesium 0.1mg0%
Net Carbs 1.9g
* Percent Daily Values are based on a 2000 calorie diet.
If you’re looking for Jack in the Box keto options, you’ve come to the right place! We’re huge advocated of staying away from fast food whenever possible, but we know that’s not always an option. Whether you’re on the road and unable to prepare your own food or simply didn’t have enough time in your busy schedule that day, we’ve prepared a list of keto diet approved low carb options.
You can choose from the breakfast menu, and get the loaded breakfast sandwich (remember to hold the bun). Actually, there is a lot of low carb breakfast options once you omit the bun, all filled with lots of meat, cheese and bacon. You can also choose from a few grilled chicken salads, like the club salad with grilled chicken (but remember to omit the crispy, fried chicken!). Below, you’ll find a list of customized keto low carb options for you to choose from.
Here Are Four Major Rules You Should Follow in Jack in the Box (and All Kinds of Fast Food Restaurants):
1. Order Everything Bunless
This might be a no brainer but it’s worth mentioning. Jack in the Box offers a lot of sandwiches and different breakfast menu options, but non of them are keto if you decide to eat the bun. An average bun has 150 calories, which isn’t bad, but it has 28g of total carbohydrates! That’s more than what many of us eat in a day in terms of net carbs. So, forget it… and don’t regret it.
2. No Crispy Items
The crispier it is, the worse it is for you. Oftentimes items coated in breading is high carb, which directly contributes to a higher risk of higher mortality! To read up more on it, click to see this study here.
3. Skip on the Sauces
Sauces and dips are packed with hidden sugars. Their net carb count is usually quite high. For example, Jack in the Box’s Barbecue Dipping Sauce has 8g of total carbs per serving! You can get a few bunless breakfast sandwiches for the same amount of low carbs. There are other low carb keto sauce options at Jack in the Box, so scroll down to see a full list.
4. Be Careful with Sugary Drinks
It’s not news that drinks and sodas filled with sugar contribute not only to weight gain, but also diabetes, cardiovascular issues and other diseases. Stay away from them! We’re not huge fans of diet soda’s either, but if there is no other option and you don’t want to drink water, we’re giving you a green light (on the yellowish side though).
Jack in the Box offers several low carb options for breakfast, lunch or dinner. You have to customize most of them so that they don’t have too many carbs. For example, always order a bunless burger and ask your server to put it in a box. Low carb diet isn’t hard at all, you just need to learn a few life hacks and you’re good to go.
Keto and Low Carb Jack in the Box Food List:
1. Grilled Chicken Strips
Make sure you are getting them grilled! Stay away from crispy chicken strips – they’re high in net carbs because of their breading. Instead, simply enjoy a healthy dose of protein. Want to dip a bit on the side? Ask your server for the fire roasted salsa or mustard.
Nutrition info: 250 calories; 7g total fat; 43g protein; 5g total carbs; 5g net carbs
2. Grilled Chicken Salad (no croutons, no dressing)
First of all, skip the croutons! And the low fat balsamic vinaigrette dressing too. It has 3g of net carbs, but 2g of it is pure sugar. You can swap it for regular mayo. This salad contains flame grilled chicken, shredded cheddar cheese, grape tomatoes, cucumbers and carrots, all on a bed of iceberg and romaine lettuce. Keto police may drag us for the carrots, but we’re okay with that!
Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs
3. Grilled Chicken Club Salad (no croutons, no dressing)
Skip on the croutons and dressing. Also, make sure to get the chicken grilled, not crispy! This salad has all-white meat chicken, shredded cheddar cheese, grape tomatoes, cucumbers, crumbled piece of bacon on a bed of iceberg and romaine lettuce.
Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs
4. Southwest Grilled Chicken Salad (no dressing, no corn sticks, no corn, no beans)
Toss the dressing, corn sticks, corn and beans. In this salad you’ll get flame grilled chicken (remember not to order the crispy chicken version!), shredded cheddar cheese and grape tomatoes. It’s not really the most low carb friendly salad on their menu, but if you skip some ingredients you can still make it keto diet friendly.
Nutrition info: 329 calories; 13g fat; 36g protein; 17g total carbs; 9g net carbs
What Dressings Can I Eat?
In case you were wondering if there are any options with which you can replace high carb sauces with, you’re in luck. There’s a lot to choose from at Jack in the Box since it has a long list of low carb and keto friendly options.
Buttermilk house dipping sauce
Franks Red Hot buffalo sauce
Creamy bacon mayonnaise
Creamy Italian sauce
Creamy ranch sauce
Creamy sriracha sauce
Garlic herb butter
Mayo-onion sauce
Mustard
Peppercorn mayo
Sun dried tomato sauce
Tartar sauce
Fire roasted salsa
Hot taco sauce
Soy sauce
Real mayonnaise
Sour cream
5. Extreme Sausage Sandwich (no bun)
Order it bunless and ask for a box. This sandwich is a good keto breakfast option, since it almost has no net carbs. It contains two sausage patties, American cheese and a freshly cracked egg.
Nutrition info: 650 calories; 49g fat; 25g protein; 2g total carbs; 1g net carbs
6. Ultimate Breakfast Sandwich (no bun)
If you’re not a fan of sausage patties, this one is for you. Fried egg, two slices of American cheese, two slices of ham and bacon. Even if this combo is your late night craving, you’re in luck since Jack in the Box serves breakfast all day long.
Nutrition info: 371 calories; 27g fat; 26g protein; 6g total carbs; 5g net carbs
7. Loaded Breakfast Sandwich (no bun)
Its name lives up to the hype for sure. Fried egg, hickory smoked bacon, ham, sausage and melted American cheese. If you’re a fan of breakfast, Jack in the Box has a lot of variety in comparison to other fast food restaurants.
Nutrition info: 530 calories; 42g fat; 31g protein; 7g total carbs; 5g net carbs
8. Bacon Ultimate Cheeseburger (no bun, no ketchup)
Two beef patties, American and Swiss-style cheese, real mayonnaise and mustard. It’s a really simple and low carb meal as long as you remember to toss the bun and omit ketchup. While this amount of ketchup won’t hurt ya, it will just add an unnecessary 3g of net carbs to your meal.
Nutrition info: 749 calories; 57g fat; 49g protein; 10g total carbs; 9g net carbs
9. Sourdough Grilled Chicken Club (no bun)
Toss the bun and grab this healthier chicken alternative with all-white meat chicken, bacon, Swiss-style cheese, lettuce, tomato and real mayonnaise. With all the protein, it will surely keep you full until your next big meal.
Nutrition info: 424 calories; 28g fat; 34g protein; 9g total carbs; 6g net carbs
10. Bacon Swiss Buttery Jack Burger (no bun)
Quarter pound beef patty, melted garlic herb butter, hickory smoked bacon, creamy bacon mayo and Swiss cheese. It’s a simple Jack in the Box sandwich, but remember to toss the bun. Sauce? We’re okay with the creamy bacon mayo since it only has 1g of net carbs!
Nutrition info: 562 calories; 56g fat; 36g protein; 11g total carbs; 8g net carbs
11. Buttery Jack Burger Classic (no bun, no sauce)
Not too small, but not too big either. This bunless burger has melted garlic herb butter on a quarter pound beef patty with Swiss cheese, iceberg lettuce and sliced tomatoes. Instead of the ketchup and mayo that comes with the original order, swap it for fire roasted salsa on the side.
Nutrition info: 667 calories; 55g fat; 31g protein; 12g total carbs; 8g net carbs
12. Meat Lovers Breakfast Burrito (no tortilla)
Skip on the flour tortilla and ask your server to put it in a box. Grab a fork and chow down on bacon, sausage, ham, scrambled eggs and cheddar cheese. It also comes with a side of fire roasted salsa, which is perfectly fine with us since it’s low carb and keto.
Nutrition info: 505 calories; 41g fat; 3og protein; 4g total carbs; 2g net carbs
Counting Net Carbs? Avoid These Menu Items
Most of the items on Jack in the Box menu are not keto friendly. Always remember to hold the bun and follow our guidelines carefully.
Sauces and dips
Barbecue dipping sauce
Honey mustard
Pancake syrup
Sweet n’ sour
Teriyaki
Ketchup
Grape jelly
Secret sauce
Strawberry jam
Snacks and sides
Potato wedges
Egg rolls
French fries
Curly fries
Onion rings
Stuffed jalapenos
Chicken nuggets
Other items
All kinds of crispy chicken
No items from the Late Night menu
No buns, tortillas or sourdough
No tacos
No shakes and desserts
No sugary drinks
Our Final Conclusion
If you can prepare your meal at home, stay away from fast food restaurants. We won’t judge you if you decide to drive by Jack in the Box and grab an item off their menu, but the only way to be sure of the quality of ingredients you are putting in your belly is to cook your meals by yourself.
Always remember to hold the bun and most of the time, skip the sauces too. There are several sauces and drips which are keto and low carb friendly. If you’re really hungry, opt for protein based meals with grilled chicken and order a side salad with their creamy Italian dressing or the ranch dressing.
For a full nutritional facts guide, click here. It’s easy to read, but doesn’t let you inspect the macros by ingredient. In fact, fast food places and other restaurants rarely list their macros by ingredients, so keep in mind that our nutritional calculations are a rough estimate and you should keep an eye out for any meals that seem keto and low carb, but in actuality are not.
For all other keto fast food joint options, check out our articles on how to eat at McDonald’s, Arby’s, Subway, Wingstop, Olive Garden, and much more!
Home » Keto Recipes » Ketogenic Side Dishes Recipes » Keto Thanksgiving Stuffing Recipe
I know that turkey always gets the most attention at Thanksgiving, but I always thought that stuffing should be the star of the meal.
For the last few years, I’ve been on a mission to create a delicious stuffing recipe that is not only Keto but is easy to make.
And I’m so happy to announce that I did it with this Keto Thanksgiving Stuffing recipe.
It has all of the flavors of traditional stuffing but without all of the carbs. And it’s super easy to make.
Plus, you can prep most of the recipe in advance and put it in the oven to bake while your turkey is resting.
Just prepare the recipe up to step 4. If you are using a casserole dish, go ahead and place the stuffing in it and refrigerate until you are ready to cook.
Remove the stuffing from the refrigerator about an hour before you plan to cook to bring it to room temperature. This is especially important if you are using a glass casserole dish that could shatter if you place it in a hot oven straight from the refrigerator.
Add the chicken broth and almond flour right before you put the dish in the oven. And in about 25 minutes, you’ll have a piping hot stuffing dish that your entire family will love!
How to Roast Chestnuts
My keto Thanksgiving stuffing recipe uses chestnuts as one of the ingredients that gives it a traditional stuffing taste.
However, if you’ve never cooked chestnuts before, here are a few easy ways that’ll make you wonder why you’ve never done it before.
It’s important to buy really good chestnuts to roast. Try to find large chestnuts with shiny shells and have a bit of weight when you hold them.
Before you roast them, you’ll need to use a sharp knife to cut an X-shape into the skin of the bottom of each chestnut. This is critical because they could explode in the oven while they are roasting if you skip this step.
Then, put the scored chestnuts on a rimmed baking sheet without touching each other. If you have quite a few chestnuts to roast, you’ll need to place them on several baking sheets or roast them in batches.
Put the baking sheet in a preheated oven at 425 F (220 C) and roast until the skins start to pull back and the chestnut meat is soft.
The time it’ll take will vary depending on the size of the chestnuts, but I recommend to start checking after 15 minutes if you are using medium or large chestnuts.
And you can always remove any chestnuts from the oven that are roasting faster than the others.
Once they are roasted, place the chestnuts on a large towel to cool. Once they are cool enough to handle, gather the sides of the towel and squeeze the chestnuts to help loosen or remove the skins. You should hear the skins crackle as they break apart.
Then, remove any remaining shells by hand and discard. Be sure to also remove the paper-thin skin that is between the chestnut meat and the hard shells as well.
However, if you don’t have chestnuts available to you, just use walnuts in the recipe instead. It will still be just as delicious!
Other Keto Holiday Side Dish Recipes
If this keto Thanksgiving stuffing recipe has you hungry for more delicious Keto holiday side dishes, then you are in luck.
For all of the flavor of your favorite sweet potato casserole recipe but without all of the carbs, be sure to check out my Keto “Sweet Potato” Casserole recipe.
For the perfect side dish you can prepare in advance, be sure to bookmark my Make-Ahead Keto Creamy Cauliflower Mash Recipe.
And for side dishes that are effortlessly Keto, be sure to try my Roasted Cheesy Keto Cauliflower Recipe and Keto Garlic-Roasted Brussels Sprouts Recipe.
Just click on this link to find all of these and many more Keto Side Dish Recipes!
Print
Description
Enjoy all of the flavor of stuffing but without all of the carbs when you make this Keto Thanksgiving Stuffing recipe.
Ingredients
2 Tablespoons (30 ml) coconut oil
1 medium onion (110 g), thinly sliced
1 garlic clove, minced or finely diced
1/2 lb (225 g) ground sausage or ground pork
1/2 head cauliflower (300 g), chopped into small florets
1/2 cup (65 g) chopped chestnuts (or walnuts), cooked
1/4 cup (17 g) chopped fresh sage
1 teaspoon (2 g) cinnamon powder
1/4 teaspoon (1 g) ground nutmeg
1/2 cup (120 ml) chicken broth
1 Tablespoon (6 g) almond flour
Salt and pepper, to taste
Instructions
Preheat the oven to 350 F (175 C). If not using an oven-safe skillet, grease a casserole dish and set aside.
Melt the coconut oil in a large skillet over medium-high heat. Add the onion and garlic to the skillet and saute for 3 minutes.
Add the ground sausage to the skillet and saute until browned, about 5 minutes.
Add the cauliflower florets, chopped chestnuts, fresh sage, cinnamon powder and ground nutmeg to the skillet and continue to saute for 3 minutes. Season with salt and pepper, to taste.
Place the mixture into the prepared casserole dish, if needed. Pour the chicken broth over the sausage mixture and press down on the mixture to make an even layer. Sprinkle the almond flour evenly over the top of the mixture.
Place the oven-safe skillet or casserole dish in the oven and bake for 25 to 30 minutes until the sausage is cooked through and the cauliflower is tender. Use a meat thermometer to check that the sausages reach 165 F (73 C).
Remove from the oven and serve warm.
Notes
All nutritional data are estimated and based on per serving amounts.
Cow’s milk is one of the first foods you’ll need to give up if you go on a low-carb or keto diet because it contains too many carbs and sugar. Additionally, it’s highly inflammatory for many people and can lead to digestive issues, especially among those with autoimmune conditions.
Luckily, almond milk is an excellent alternative to cow’s milk. It’s low in carbs and contains no hard-to-digest milk sugars – but there are several things to keep in mind when buying it at the store. In this guide, we’ll discuss how to include almond milk in your low-carb or keto diets!
Almond Milk Nutrition Facts Table
A 100-gram serving of unsweetened almond milk contains the following (*):
15 calories
0.96 grams of fat
1.31 grams of carbs (1.11 grams net carbs)
0.2 grams of fiber
0.4 grams of protein
Store-bought almond milk is usually a good source of fortified calcium and vitamin D because food companies realize that so many people use it as an alternative to cow’s milk. It also contains iron, magnesium, phosphorus, potassium, vitamins A and E, and some B vitamins.
How Many Carbs In Almond Milk?
Store-bought almond milk comes in a variety of options and flavors that may impact its carb content. However, as long as you get the unsweetened and plain kind, it will contain around 1 gram of net carbs per 100 gram serving.
Watch out for flavored nut milk, such as chocolate, strawberry, or vanilla almond milk, which is usually sweetened with sugar and will have more carbs.
The best way to keep the carbs down is to make your own almond milk at home with keto-approved sweeteners. It’s easier to make than you think!
You can follow our step-by-step guide on how to make homemade nut milk.
A blueberry collagen smoothie made with almond milk
Is Almond Milk Healthy?
As long as you are not allergic to nuts, then – yes, almond milk is extremely healthy! It’s an excellent replacement for cow’s milk for people who cannot tolerate dairy or eat carbs, such as the autoimmune, vegan, plant-based, and low carb or keto communities.
Almond milk is lower in sugar AND calories than cow’s milk. Plus, it contains significant amounts of vitamin D and calcium, which is why most people drink cow’s milk to begin with.
Calcium and vitamin D are needed for proper bone formation as well as growth and development. Vitamin D is also crucial for immune health.
Low levels of vitamin D have been linked to serious health conditions, such as autoimmune disorders, heart disease, and even severe upper respiratory reactions (*)(*)(*).
Almond milk is also a good source of vitamin E, which has antioxidant abilities in the body. It helps reduce inflammation, fight oxidative damage, and keep our cells and tissues healthy.
Cow’s milk contains more protein than almond milk, but you don’t usually need to worry about this if you are on a low-carb or keto diet because there are so many other high-protein foods available to you.
Plus, almond milk does NOT contain lactose – a problematic milk sugar that so many adults and children cannot digest. This makes almond milk a great anti-inflammatory alternative to cow’s milk, allowing those with sensitivities to enjoy cereal, smoothies, yogurt, and milk again.
Unsweetened almond milk is also a great choice for diabetics or those with insulin sensitivities because it contains almost no sugar and a low glycemic index of 25.
Almond milk does not contain as much fiber as eating whole, raw almonds. So, if your goal is to get more nuts in your diet for their fiber and heart-healthy fat content, then keep in mind that it’s best to eat them in whole form.
Is Almond Milk Keto-Friendly?
Yes, almond milk is keto-friendly as long as it’s unsweetened or made with keto-approved sweeteners, such as monk fruit, stevia, or erythritol.
If you’re buying nut milk from the store, make sure it contains NO added sugars or carrageenan – an organic additive that may contribute to intestinal inflammation (*).
You can find this information listed in the ‘ingredients’ section of the nutrition label. Many brands will also state ‘carrageenan-free’ on the front of the label.
It’s best to make your own nut milk at home if you are on a strict keto or low carb diet because you can control what goes in it. We recommend using organic almonds and a keto-approved sweetener.
However, if you are using almond milk to meet your calcium and vitamin D needs, then you may want to consider incorporating unsweetened fortified store-bought milk into your diet.
Keep in mind that store-bought nut milk may last longer because it will likely contain more preservatives. Homemade nut milk should be used up as soon as possible.
Try using it in a smoothie, low-carb baking, or your morning coffee. You can also buy almond-milk yogurt as long as it’s unsweetened.
Check these keto recipes with almond milk you can try:
Final Thoughts
Almond milk is a keto-friendly staple for many low-carb dieters. It contains about 1 gram of carbs per 100-gram serving, making it the perfect substitution for cow’s milk.
Be sure to look for a store-brand version of almond milk that is free from sweeteners and carrageenan.
You can also make your own at home to ensure the use of keto-friendly ingredients, such as no-calorie sweeteners, organic almonds, and no additives.
Enjoy almond milk in smoothies, coffee, low-carb baked goods, cereal, or drink it as it!
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.
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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: 2mins
Cook Time: 3mins
Total Time: 5mins
Author: Carine Claudepierre
10mini waffles (2 tbsp batter each)
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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.
10mini 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 100.9Calories 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.
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.
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.
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.
