keto dessert recipes Archives - Keto Diet Kickstart

August 1, 2023July 16, 2024

Keto Buffalo Cauliflower

This Keto Buffalo Cauliflower Bite recipe is a low-carb keto vegetarian side dish or appetizer that even meat-eaters love!

Enjoy soft, roasted cauliflower bites covered with crispy almond flour cauliflower florets coated with spicy hot sauce.

Is buffalo cauliflower keto?

Cauliflower is a very low-carb vegetable ideal as a carb swap in many keto recipes like the popular cauliflower pizza crust or cauliflower casserole.

However, a classic buffalo cauliflower recipe uses a lot of starchy flour like cornflour to dip and roast the cauliflower bites.

Also, the hot sauce added on top of the cauliflower florets always contains added sugar or honey that raises the recipe’s carbs.

So no, an authentic buffalo cauliflower recipe is not low-carb nor keto-approved.

How to make keto buffalo cauliflower bites?

Luckily, it’s possible to make delicious buffalo cauliflower bites without starchy flour or added sugar. Let me show you how!

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Ingredients

It’s very easy to adapt the authentic buffalo cauliflower recipe to make it low in carbs and keto-friendly. All you need to make these simple keto cauliflower bites are:

Head of cauliflower – measure 4 cups of small florets of about 1 1/2 inches each.
Almond flour – this is a great low-carb, gluten-free flour to coat food and make any fried or air-fried keto recipes like my keto nuggets.
Paprika
Garlic powder
Salt
Egg-whites – for a vegan keto option, see below in the post.
Heavy cream or soy cream or canned coconut cream for dairy-free options.
Hot sauce – most hot sauce brands are keto-friendly, look at the ingredient list on the bottle and make sure there’s no hidden sugar name listed on it.
Olive oil or melted butter.
Sugar-free maple syrup or powdered erythritol

First, line a baking sheet with parchment paper. Then, lightly oil the paper with olive oil. Set aside.

Meanwhile, preheat the oven to 400°F (200°C).

By Carine from Sweetashoney

Almond flour coating

In a mixing bowl, whisk almond flour, paprika, garlic powder, salt, almond milk and set aside while preparing the cauliflower head.

In another bowl, beat egg white or prepare the egg replacement mixture suggested below in this recipe to make the keto vegan option.

Cut cauliflower into florets

First, place the cauliflower head on a chopping board and trim the outside leaves. Next, cut the cauliflower head into small florets of about 1 1/2 inches size each.

I don’t recommend washing the florets because the coating wouldn’t hold. Your florets must be dry before dipping them into the almond mixture.

I usually wash my cauliflower head just after buying, pat it dry with absorbent paper, and then store it in the fridge.

It means the cauliflower is clean and dry before it’s used in the recipe.

Coat florets

Next, use a fork to dip each cauliflower one by one onto the egg white mixture. Leave them above the bowl for a few seconds, so the excess batter drips back to the bowl.

Then, using another fork, roll the florets into the almond flour mixture. You can also place the florets in the bowl with the almond flour and sprinkle some of the mix on top of the florets.

You don’t have to fully cover the florets.

Use a clean, dry fork to transfer the coated cauliflower floret onto the baking rack, following the instructions below.

Bag coating technique

A faster way to coat the cauliflower florets is to place the almond flour mixture into a large bag.

Then, place the cauliflower bites covered with egg white in the bag and shake vigorously to coat.

It’s a faster technique that doesn’t cover the bites very well and creates more waste – a lot of almond/egg white lumps at the bottom of the bag.

Lay on a baking sheet

These keto cauliflower florets can be slightly mushy if directly baked on a baking sheet covered with parchment paper.

It doesn’t mean you can’t bake them directedly on the baking sheet, but for better texture and crispiness, I recommend placing each coated floret onto a cooling rack placed on top of your baking tray.

Place each floret on the rack, making sure they don’t stick to each other, or they won’t roast properly.

Bake for 20 minutes in preheated oven or until crispy and half baked.

Hot sauce

While the cauliflower is baking, prepare the hot sauce mixture.

In a large bowl, whisk hot sauce, olive oil, and sugar-free maple syrup.

If you don’t have sugar-free syrup, any keto sweetener in a powder form will work very well, including erythritol or allulose.

Coat the cooked florets with hot sauce

Now that the cauliflower is halfway cooked, remove the tray from the oven, and using a pastry brush, brush each floret with the sauce.

Return to the oven for 20 minutes or until cooked through

Serving ideas

You can serve cauliflower florets as a side dish to any grilled meat, fish, or roast.

But it’s also a fun keto snack or keto appetizer recipe to share with friends and family. You can serve these keto buffalo cauliflower bites with a similar dip as you use for chicken wings, including some of my keto dip recipes below:

Storage

These keto cauliflower bites store very well in an airtight container in the fridge for up to 4 days. However, to enjoy their best texture and avoid a mushy outside, you must rewarm the bites in your oven instead of the microwave.

You can also freeze batches of cauliflower bites in zip bags or boxes and thaw them in the fridge the day before serving.

Can I air fry the cauliflower bites?

You can use this recipe in an air fryer. However, it takes a little more time because the air fryer basket is smaller than a large oven baking sheet.

So you will have to proceed in batches until all 4 cups of cauliflower florets are roasted.

Can I make this recipe egg-free?

If you are looking for a plant-based version of these keto buffalo cauliflower bites, I have got you covered!

It’s very easy to make this recipe without eggs. To do so, replace the egg whites with 2/3 cup of lukewarm water and 2 tablespoons of flaxseed meal, and replace the cream with soy cream or coconut cream.

Combine the three ingredients and wait 10 minutes for the texture to thicken. Then, dip the cauliflower florets into the egg replacement mixture first.

Then, dip into the almond flour and place them on the baking tray as for the regular recipe. This option makes delicious vegan buffalo cauliflower bites low in carbs and egg-free.

More cauliflower recipes

I love to create keto vegetarian recipes using cauliflower. Cauliflower is delicious, full of texture, and also a very low-carb vegetable. Below I listed my favorite keto cauliflower recipes for you to try.

Related Recipe

Related Recipe

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

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Have you made these keto buffalo cauliflower bites? Share a comment or review with me below!

XOXO Carine

Recipe Card

Keto Buffalo Cauliflower

4.9gNet Carbs

A low-carb version of the traditional Buffalo cauliflower recipe made with almond flour.

Prep Time: 10 mins

Cook Time: 40 mins

Total Time: 50 mins

Author: Carine Claudepierre

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Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper. Place a cooling rack on top of the baking sheet and lightly oil rack with oil spray. Set aside.
In a large bowl, whisk together almond flour, paprika, garlic powder, salt, and pepper. Set aside.
In another bowl, beat egg whites and heavy cream until well combined. Set aside.
Trim cauliflower feet and leaves, discard. Cut the cauliflower into bite-sized florets about 1 1/2 inches.
To coat the florets – see my picture above in this post for visual help – or follow the directions below. Start by dipping one cauliflower floret into the egg white batter, leave it for a few seconds above the bowl to remove the excess egg white. Then, press in the bowl with almond flour mixture. Use clean, dry fingers to sprinkle some almond flour mixture to coat the other side of the florets. Use a clean fork to transfer from the almond flour bowl to the baking rack. Don’t touch the almond flour mixture with wet fingers or forks as it would form lumps.
Lay the coated florets on the prepared baking rack. Bake for 20 minutes.
Meanwhile, in a small bowl combine hot sauce, olive oil, and sweetener.
Remove the baking sheet from the oven, and brush each cauliflower bite with the hot sauce mixture using a pastry brush.
Return the tray to the oven for another 20 minutes.
Enjoy hot!

Nutrition Facts

Keto Buffalo Cauliflower

Amount Per Serving (1 serving (1 cup))

Calories 190.7
Calories from Fat 140

% Daily Value*

Fat 15.5g24%

Saturated Fat 2.1g13%

Polyunsaturated Fat 0.4g

Monounsaturated Fat 3g

Cholesterol 5.1mg2%

Sodium 539.5mg23%

Potassium 259mg7%

Carbohydrates 8.6g3%

Fiber 3.7g15%

Sugar 2.4g3%

Protein 7.8g16%

Vitamin A 86.6IU2%

Vitamin B12 0.1µg2%

Vitamin C 41.1mg50%

Vitamin D 0.1µg1%

Calcium 64.5mg6%

Iron 1.2mg7%

Magnesium 13.5mg3%

Zinc 0.2mg1%

Net Carbs 4.9g

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

This content first appeared here

June 6, 2023July 16, 2024

The Best Keto Stuffed Peppers (20 Minute Recipe!)

These keto stuffed peppers are a quick, easy, and healthy dinner recipe that comes together in less than 20 minutes! Filled with ground beef, cauliflower rice, and topped with melted cheese, everyone will beg for seconds!

Keto Stuffed Peppers

When it comes to keto ground beef recipes, my favorites to make are meatballs, meatloaf, and these easy stuffed peppers.

Are peppers okay on keto?

Bell peppers are a fantastic keto friendly vegetable to include on a low carb diet. Per 1 cup serving (150 grams) yields a mere 38 calories, 5 grams of fiber, and a mere 3 grams net carbs.

There are some who say the colors change the carb count, but they are incredibly negligible. Regardless, the bell peppers play a star role in these stuffed peppers!

These keto stuffed peppers recipe is one you’ll make on a weekly basis. Tender and juicy peppers filled with a Mexican-inspired beef and cauliflower mixture, topped with plenty of cheese. It’s the kind of dinner that comes together in minutes and something the whole family will love, keto or not.

What I love about this recipe is just how customizable they are. You can literally fill the peppers with anything and everything. Whenever I have leftover spaghetti sauce or even alfredo sauce, I love adding it to some peppers, sprinkling some cheese, and voila- Instant dinner.

How do you make keto stuffed peppers?

The Ingredients

Bell peppers– Green, yellow, red, or a combination of the three. Try to choose equal sized ones so they all cook evenly.
Olive oil– To sauteed the fillin.
Onion– Finely chopped.
Ground beef– Lean ground beef is preferred, as it keeps the overall recipe lower in fat and reduces the excess moisture that higher fat cuts of ground beef tends to have excess carbs.
Taco seasoning– To give this dish a Mexican spin, I love adding some homemade taco seasoning.
Canned diced tomatoes– No added salt or sugar canned tomatoes in their natural juices.
Cauliflower rice– Steamed until tender. This not only adds extra nutrients but helps bulk out the filling without needing excess carbs.
Cheese– Half will be mixed into the filling and half with be baked on top. I used a Mexican cheese blend but any full flavored cheese will work.

The Instructions

Start by slicing the peppers in half and removing the stems and innards. Place them in a large baking dish and set them aside. Next, prepare the filling. Add the oil into a non-stick pan and add the ground beef and onion. Cook until the beef is no longer pink. Drain excess liquid then add the taco seasoning, followed by the canned tomatoes. Let it simmer for 1-2 minutes. Remove the pan from the heat and stir through the steamed cauliflower rice, along with half the shredded cheese.

Now, distribute the filling amongst the halved peppers and sprinkle the remaining cheese on top. Place the stuffed peppers in the oven and bake for 30-35 minutes until tender and the cheese has melted.

Air fryer and instant pot instructions

Easily make this dish in the air fryer or instant pot, if you own either of them.

Air fryer stuffed peppers– Place the prepared stuffed peppers in an air fryer basket and cook at 200C/400F for 10 minutes, turning halfway through.
Instant pot stuffed peppers– Place the trivet into the instant pot, then add the filled peppers, minus the cheese topping. Cook on high for 10 minutes, covered. Remove the lid, add the cheese, and place the lid back on top. Let the peppers sit for five minutes, or until the cheese has melted.

Tips to make the best recipe

Remove any excess liquid from the cauliflower rice mixture before adding it into the hollowed out peppers. This will ensure the filling remains fluffy and tender, instead of soggy.
The larger the peppers, the easier they will be to fill. Try and find the largest ones possible, so you won’t be left with excess cauliflower fried rice.
Do not overbake them as we want the peppers to be soft yet still tender.

Dietary swaps and flavor variations

Make it vegetarian. Swap out the ground beef for equal amounts of chopped mushrooms, eggplant, or other vegetables.
Make it vegan. Replace the meat with vegan ground beef (like Beyond meat) and the cheese with vegan shredded cheese.
Switch the meat. Enjoy turkey stuffed peppers or chicken stuffed peppers by replacing the ground beef with ground turkey or ground chicken, respectively.
Cheesesteak stuffed peppers. Fill the peppers with homemade Philly cheesesteak.
Buffalo chicken stuffed peppers. Fill the peppers with shredded buffalo chicken.

Storing, freezing, reheating and make ahead instructions

To store: Leftovers should be stored in the refrigerator, completely covered or in a sealed container. Some moisture will begin to form, but that can be removed when you reheat it. They will keep well for up to 5 days
To freeze: Place cooled stuffed peppers in an airtight container and store them in the freezer for up to 6 months.
Reheating: Microwave them for 30-40 second spurts or reheat in a preheated oven until warm.
To make ahead: Prepare everything as instructed then cover the baking dish with aluminum foil (tin foil). Place it in the freezer for up to 1 month. When ready to cook, remove from the oven and bring it to room temperature, then cook as instructed.

What to serve with keto stuffed capsicums

This is the kind of dish that goes SO well with vegetable or low carb bread. My favorites include onion rings, keto French fries, coleslaw, cornbread, rolls, buns, and biscuits.

More easy keto dinner recipes to try

Frequently Asked Questions

How many carbs are in keto stuffed peppers?

This keto stuffed peppers recipe yields 5 grams net carbs per serving. Using cauliflower rice instead of white or brown rice cuts down the carbs considerably.

What color bell pepper is best for keto?

Green bell peppers have the lowest in carbs, then red peppers, then yellow ones. However, the difference is very minimal so use whichever you have on hand.

Should peppers be blanched before stuffing?

Bell peppers don’t need to be blanched before stuffing them. They naturally soften during the cooking process.

4 large bell peppers
1 tablespoon olive oil
1 small onion finely chopped
1 lb lean ground beef
2 tablespoons keto taco seasoning
1 15 oz can diced tomatoes in their juices
1 cup cauliflower rice steamed
2 cups shredded cheese divided

Preheat the oven to 190C/375F. Lightly grease a large baking dish.
Slice the tops of the bell peppers off, and de-seed them, and remove excess membranes. Slice each bell pepper in half and place them in the lined dish.
In a large non-stick pan, heat up your olive oil on medium. When hot, add your onions and sautee for around one minute. Add your ground beef and cook until no longer pink. Add the taco seasoning then pour in the can of diced tomatoes along with the juices. Let simmer for 1 minute.
Remove the pan from the heat. Stir in the steamed cauliflower rice and one cup of shredded cheese.
Evenly distribute the filling amongst the bell pepper halves and top with remaining cheese.
Bake the stuffed peppers for 20-25 minutes, until the cheese is melted and the bell peppers are tender.
Remove the stuffed peppers from the oven and serve immediately.

Air fryer and instant pot options are included in the post.
TO STORE: Leftovers should be stored in the refrigerator, completely covered, or in a sealed container. Some moisture will begin to form, but that can be removed when you reheat it. They will keep well for up to 5 days.
TO FREEZE: Place cooled stuffed peppers in an airtight container and store them in the freezer for up to 6 months.
TO REHEAT: Microwave them for 30-40 second spurts or reheat in a preheated oven until warm.
TO MAKE AHEAD: Prepare everything as instructed then cover the baking dish with aluminum foil (tin foil). Place it in the freezer for up to 1 month. When ready to cook, remove from the oven and bring it to room temperature, then cook as instructed.

This content first appeared here

March 6, 2021July 16, 2024

Keto Eggplant Parmesan

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

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

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

Is eggplant keto?

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

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

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

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

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

What you’ll need to make this recipe

For the fried eggplant.

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

For the layers.

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

How do you make a keto eggplant parmesan?

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

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

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

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

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

Tips to make the best eggplant parm

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

Storing, freezing, reheating and make ahead instructions

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

What to serve with a low carb eggplant parmesan

Frequently Asked Questions

Is eggplant parmesan high in carbs?

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

Is eggplant parmesan good for weight loss?

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

How do you keep eggplant parmesan from going soggy?

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

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

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

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

This content first appeared here