Awesome Strawberry Coconut Keto Cups with 5 Ingredients!

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June 17, 2021

Awesome Strawberry Coconut Keto Cups with 5 Ingredients!

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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.

Table of Contents

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.

How to make Keto 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.

Keto Cups

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:

KETO PEANUT BUTTER CHOCOLATE CHIPS FAT BOMB 1.5 g net carbs #fatbomb #cookiedough #chocolatechips #peanutbutter #ketosnacks #keto #lowcarb #ketodesserts #ketotreats #peanutbutterballs #desserts #balls #cookiedoughballs

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: 30 mins

Total Time: 30 mins

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.

Keto Cups

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Everything Keto At Jack In The Box

By

Wendy

-

June 9, 2021

0

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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.

burger loaded with cheddar cheese and lettuce

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.

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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

fresh salad with grilled chicken, cherry tomatoes, lettuce and dressing

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

tortilla wraps with chicken meat and vegetables on wooden table close up

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!

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Keto Thanksgiving Stuffing Recipe

By

Wendy

-

June 6, 2021

0

Home » Keto Recipes » Ketogenic Side Dishes Recipes » Keto Thanksgiving Stuffing Recipe

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!

Table of Contents

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!

Keto Thanksgiving Stuffing Recipe #keto #recipe https://ketosummit.com/keto-thanksgiving-stuffing-recipe/

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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.

Net Carbs: 4 g

Nutrition

Calories: 177
Sugar: 2 g
Fat: 13 g
Carbohydrates: 6 g
Fiber: 2 g
Protein: 11 g

This content first appeared here

Net Carbs in Almond Milk: Which Type Is Keto Friendly?

By

Wendy

-

June 1, 2021

0

Net Carbs in Almond Milk: Which Type Is Keto Friendly?

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!

Table of Contents

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!

See more:

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Dairy-Free Coconut Flour Waffles

By

Wendy

-

May 27, 2021

0

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.

How to make coconut flour waffles

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.

keto waffles with coconut flour

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.

Keto Coconut Flour Waffes

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Lazy Eggs Keto Recipes – East to Prepare

By

Wendy

-

May 8, 2021

0

Lazy Eggs Keto Recipes – East to Prepare

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Easy to make keto friendly breakfast!

Table of Contents

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.

Delicious Vegetarian Keto Breakfast with Scrambled Eggs, Avocado and Asparagus

By

Wendy

-

May 7, 2021

0

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

By

Wendy

-

May 6, 2021

0

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!

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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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Keto French Fries only 5 ingredients

By

Wendy

-

May 5, 2021

0

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.

Table of Contents

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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Keto Eggplant Parmesan

By

Wendy

-

March 6, 2021

0

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.

Table of Contents

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