easy keto recipes Archives - Keto Diet Kickstart

January 20, 2024July 16, 2024

3-ingredients Keto Rice

An easy 3-ingredient Keto Rice recipe to fix all your rice cravings and serve as a keto side dish to Keto Chicken Curry or based in your Keto Poke Bowl.

Bonus, this rice alternative recipe doesn’t use konjac rice or low-carb rice substitutes like shirataki rice! All you need is a cauliflower head!

Is rice keto-friendly?

No, rice is one of the highest-carb grains, and like wheat, it turns into glucose very quickly into your bloodstream.

So you can’t eat rice on a keto diet. In fact, eating rice, even the healthier kind of rice like brown rice, would spike blood sugar levels and take you out of ketosis in an instant.

How to make keto rice?

There are three ways of enjoying rice on your keto diet.

The first two rice substitutes consist of using low-carb keto rice substitutes:

Konjac rice – or “miracle rice”, made from the Konjac Roots. Popular in konjac noodles.
Shirataki rice – also made from the Konjac Roots, but with a slightly different method

Both of these are almost zero-carb foods and very low in calories. They are my favorite in my vegan keto meal plan to keep carbs low and boost weight loss.

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But there are some downsides with these:

Fishy taste – even if you wash, boil or rinse them with acidic food like vinegar or lemon juice, it’s hard to get away at 100% of their fishy smell and taste.
Price – not everyone can afford rice substitutes.

So to me, the best option to make keto rice at home is to use riced cauliflower cooked in a good amount of coconut oil or butter.

Watch my story to have a different perspective on this recipe!

Keto Rice Ingredients

The ingredients you need to make keto rice that doesn’t taste like fish are:

Head of cauliflower – Cauliflower is a low-carb vegetable with only 1.7 grams of net carbs per 100 grams. It’s one of the best veggies on your keto diet.
Butter – or coconut oil, MCT oil, olive oil, or ghee. Butter is one of the keto-friendly dairy products.
Lime juice

Can I use Broccoli instead of Cauliflower?

Yes, but the texture is quite different. Broccoli is also slightly higher in carbs, lower in fiber, and because it’s green, it doesn’t quite replace white rice in your head when you eat it.

Step 1: Turning Cauliflower into Rice

First, trim the head of cauliflower by removing its feet and large green leaves. Discard these parts in your compost, for example.

Then, cut the cauliflower into small florets and place about 2 cups of florets in your food processor.

Using the S blade attachment, process the cauliflower florets at high speed for about 30 seconds or until they turn into a rice-like texture. You can also use a box grater or grate manually, but it takes a lot more time!

Set aside in a large bowl, then repeat with the remaining cauliflower florets.

Never add more than 2 cups of fresh cauliflower florets to the food processor, or it becomes hard to process, and large pieces remain.

Step 2: Stir-Frying the Rice

Heat two tablespoons of butter – it can also be ghee or coconut oil, depending on what you like the most – in a large non-stick pan over medium heat.

When the butter is melted, add 4-5 cups of riced cauliflower, stir-fry for 1 minute, then cover and keep cooking for 5-7 minutes until the keto cauliflower rice is tender but still firm and slightly yellow and grilled.

Just before removing from the heat, add a splash of lime juice to remove any cauliflower smell and to add a delicious zesty flavor to the rice. Another option is to add vegetable broth.

Season with salt and pepper or garlic powder if desired.

Serve as a side dish to any grilled meat, grilled fish, or Keto Curry Recipe.

Step 3: Flavoring the Rice

Like for white rice, you can add flavor to your low-carb rice alternatives by adding some of the keto-friendly rice flavorings:

Tasting and Adjusting

This keto cauliflower rice has a firm texture like rice. It does have a light cauliflower taste that is well covered by butter.

But, if you are not a fan of cauliflower, add even more flavor to your cauliflower rice by adding garlic, salt, coconut amino sauce, or cream!

How to get rid of the cauliflower smell?

If you are new to keto, cauliflower is your friend for many dishes. But, I hear you! The sulphur smell of cauliflower can be unappreciated by many.

The best way to cover the cauliflower smell is to add a few drops of white vinegar or lemon juice to the pan.

Serving Ideas

The best way to use keto rice is as a side dish to some of my keto recipes below.

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Keto Orange Chicken

This keto orange chicken recipe tastes like your traditional Chinese restaurant takeaway, without the sugar or carbs! Sticky pieces of fried chicken, coated in low-carb keto orange sauce!

5.8g

Check out this recipe

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Keto Jambalaya recipe

This keto Jambalaya recipe is an easy one-pan Spanish, French-Inspired dinner combining boneless chicken breast pieces, sausage, and shrimps cooked in a rich Cajun Spices tomato sauce.

Check out this recipe

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You can also use this recipe to make your own keto cauliflower fried rice. Simply combine the cooked rice with Scrambled Eggs, ham or diced bacon, and chives.

Storage

This cauliflower rice stores for up to 3 days in an airtight container in the fridge. You can freeze the cooked rice for up to 3 months, either in single portions or as a side to your meal.

Thaw the low-carb rice portion in the fridge the day before serving.

This keto rice reheats very well in:

The microwave
In a saucepan

More Keto Cauliflower Recipes

I love cauliflower as a low-carb replacement to rice and potatoes. Below I listed my favorite keto low carb cauliflower recipes for you to try.

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Smoked Cauliflower

A tender smoked whole cauliflower with a crusty smoked layer and soft cauliflower flesh, perfect as a healthy low-carb side dish or light dinner. This smoked cauliflower recipe works with charcoal barbecues, electric barbecues, and even in your oven! It’s also vegan, gluten-free, and keto-approved.

3.7g

Check out this recipe

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KETO BAKED CAULIFLOWER TOTS Cheesy #ketocauliflowertots #keto #ketobakedcauliflowertots #bakedcauliflowertots #cheesycauliflowertots #easycauliflowertots #cheesy #cauliflower #5ingredients #lowcarb #tots

Have you made this easy keto rice recipe? Share a comment below to let me know how much you love this recipe?

XOXO Carine

Recipe Card

Keto Rice

2.3gNet Carbs

An easy 3-ingredient Keto Rice recipe perfect as a keto side dish to meat, fish, or curry.

Prep Time: 10 mins

Cook Time: 8 mins

Total Time: 18 mins

Author: Carine Claudepierre

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Trim the cauliflower head, remove the green leaves and the cauliflower feet. Discard them.
Cut the cauliflower into small florets.
Place 2 cups at a time of cauliflower florets in the food processor with the S blade attachment and process on high speed for 30 seconds until it resembles rice. Set aside in a bowl. If you don’t have a food processor, use a hand grater box.
Repeat the above process until all the cauliflower florets are turned into the rice. Measure 4 cups of cauliflower rice.
Heat and melt butter in a non-stick pan and stir in the 4 cups riced cauliflower.
Stir fry in butter for 1 minute, cover pan with a lid, and reduce to medium heat. Cook the rice for 5 minutes or until slightly golden grilled, still tender but cooked through.
Remove lid and keep cooking until the liquid evaporates and texture is to your liking.
Stir in a splash of lime juice or broth at the end of cooking if you like – just for flavor, keep cooking for 30 seconds to incorporate and evaporate the liquid, then serve hot or lukewarm as a side dish to any keto recipe.
Season before serving with salt and garlic powder if desired.
You can stir in an extra tablespoon of fresh butter or coconut oil before serving for an extra creamy texture.

Nutrition Facts

Keto Rice

Amount Per Serving (1 serving)

Calories 43.8
Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1.8g11%

Trans Fat 0.1g

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.7g

Cholesterol 7.5mg3%

Sodium 192mg8%

Potassium 219.1mg6%

Carbohydrates 3.8g1%

Fiber 1.5g6%

Sugar 1.4g2%

Protein 1.4g3%

Vitamin A 88.4IU2%

Vitamin B12 0.1µg2%

Vitamin C 35.2mg43%

Vitamin D 0.1µg1%

Calcium 17.1mg2%

Iron 0.3mg2%

Magnesium 11.1mg3%

Zinc 0.2mg1%

Net Carbs 2.3g

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

This content first appeared here

June 6, 2023July 16, 2024

Keto Sausage Balls {10 minute appetizer!}

These keto sausage balls are cheesy and juicy on the inside, and use simple ingredients! No Bisquick and no flour needed, they are low in carbs but full of flavor and ready in 10 minutes!

Keto sausage balls

When it comes to delicious keto appetizers, my favorite recipes to make are fluffy biscuits, spinach artichoke dip, and these easy keto sausage balls.

I definitely take after my mom when it comes to entertaining. I LOVE having friends and family over for dinners and parties and always ensure my guests are very well fed. This means that I spend the day before preparing a bunch of appetizers, entrees, and desserts.

While entrees are easy (I alternate between crack chicken and zucchini lasagna) and so are desserts (always brownies or a chocolate cheesecake), I tend to struggle with appetizers. See, my friends have this perception that keto appetizers are non-existent. They reckon besides a charcuterie board, options are limited.

That is FAR from the truth and actually, keto appetizers are some of the most delicious out there. I always have a few options for everyone (including the charcuterie board!) and my go-to recently, have been sausage balls!

This keto sausage ball recipe is the kind of recipe you’d make your non-keto friends to knock their socks off. It’s the kind of dish you can easily find a second stomach for and one you’ll be fighting others to eat the last one. Now, these sausage balls are a little bit different than mainstream ones, as it is made without Bisquick.

No Bisquik and no grains are needed, but you’d never tell. They are soft and juicy in the middle and have a lovely tender exterior. They are cheesy and flavorful and with a hint of sweetness, without being overpowering.

I made these delicious sausage balls for a recent birthday event and everyone was OBSESSED with it- Everyone begged me for the recipe after!

How do you make keto sausage balls?

The Ingredients

Ground pork– While any ground meat can be used, ground pork is what is most commonly used in sausages. You can use ground sausage, too. I used lean ground pork as there are plenty of wet ingredients to keep the sausage balls juicy.
Almond flour– Either blanched almond flour or superfine almond flour. If you’d like more tender sausage balls, you can even use keto bread crumbs.
Baking powder– Adds structure and helps bind everything together.
Cheddar cheese– Finely shredded cheese.
Cream cheese– Full fat cream cheese.
Sugar free maple syrup– Skip the expensive store bought kind and make your own keto syrup!
Milk– Any milk works.
Onion powder– Adds a subtle onion flavor without needing any onions (and keeping the carbs down!).
Salt and pepper– To taste.
Green onions– Adds a subtle peppery kick.

The Instructions

Start by adding all the ingredients, except for the green onions into a food processor and pulse several times until all the ingredients are incorporated. Add the green onions and pulse once more.

Next, use a mini cookie scoop or ice cream scoop to neatly scoop out portions of the mixture, then use your hands to shape them into balls. Place them on a lined baking sheet.

Finally, bake the sausage balls for 8-10 minutes, until they reach an internal temperature of 160C or higher. Remove them from the oven and serve immediately.

Can I make these in the air fryer?

If you own an air fryer, easily make air fried sausage balls.

Simply prepare the recipe as instructed and when they are ready to cook, lightly grease an air fryer basket and place the sausage balls at the base in a single layer. Air fry at 200C/400F for 8 minutes, flipping halfway through. Repeat the process until all the sausage balls are cooked.

Tips to make the best recipe

Do not overbake the sausage balls as they are are prone to drying out. Once they reach an internal temperature of 160C and some are mostly tender on the outside, they are ready to be removed from the oven.
Freshly grate your cheddar cheese instead of the pre-shredded kind. This will keep the sausage balls juicy and cheesy throughout.
I add some keto maple syrup because I LOVE the maple sausage combination, but feel free to omit this completely.

Storing, freezing, and reheating low carb sausage balls

To store: Sausage balls will keep in the refrigerator, covered, for up to 5 days.
To freeze: Place leftover sausage balls in a ziplock bag and store them in the freezer for up to 6 months.
Reheating: Either microwave them in 20-second spurts until warm, in a preheated oven, or in the air fryer.

What to serve with sausage balls

Condiments are the key sidekick for these sausage balls. Some of my favorite keto condiments include ketchup, bbq sauce, honey mustard, mayonnaise, and even ranch dressing.

More keto appetizer recipes to try

Frequently Asked Questions

How many carbs are in sausage balls?

These sausage balls have less than 2 grams net carbs per serving. The carbs are mainly found in the almond flour used.

Can you have sausage on keto?

Depending on the brand of sausage, you can enjoy it on a keto diet. Just be sure it has no added fillers or preservatives in it.

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1 lb ground pork or ground sausage * See notes
1/2 cup almond flour
1 tablespoon baking powder
1 1/4 cups shredded cheddar cheese
1/2 cup cream cheese softened
1/4 cup keto maple syrup
3 tablespoons milk
1/4 teaspoon salt
1/2 teaspoon onion powder
2 green onions chopped

Preheat oven to 210C/425F. Line a large baking sheet with parchment paper and set aside.
In a food processor, add all the ingredients, except for the green onions, and pulse several times until fully incorporated. Add the green onions and pulse twice until combined.
Using a small cookie or ice cream scoop, scoop out equal size portions of the sausage ball mixture. Use your hands to shape them into balls and place them on the lined baking sheet.
Bake the sausage balls for 7-10 minutes, or until it reaches an internal temperature of 160C.
Remove the sausage balls from the oven and serve immediately.

TO STORE: Sausage balls will keep in the refrigerator, covered, for up to 5 days.
TO FREEZE: Place leftover sausage balls in a ziplock bag and store them in the freezer for up to 6 months.
REHEATING: Either microwave them in 20-second spurts until warm, in a preheated oven, or in the air fryer.

This content first appeared here

June 1, 2021July 16, 2024

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!

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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