Danish, soufflĂ©, omelet, or pancake - there are many ways to describe this easy keto breakfast meal. It’s a fluffy egg-based pastry with lemon cheesecake filling and blueberries.
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Danish, soufflĂ©, omelet, or pancake - there are many ways to describe this easy keto breakfast meal. It’s a fluffy egg-based pastry with lemon cheesecake filling and blueberries.
I love casseroles! They are the perfect anytime meal — you can serve them for breakfast, lunch or dinner, especially when you're too busy to cook every day.
Here we've got juicy gluten-free sausage meat browned on a skillet with caramelized onions and then baked with parmesan-mustard eggs, green beans and creamy brie topping. What's not to love?
And don't worry if you can't find gluten-free sausage meat. You can simply use ground pork and add a pinch of salt, pepper and fresh or dried herbs to taste (try with thyme, basil, rosemary, parsley or chives). If you're using ground pork, the leaner the meat the better. You don't want your casserole to be "swimming" in fat. Even if that happens, just use paper towel to soak up any excess oil.
You can serve this easy casserole dish on its own, with a simple side salad, or with acidic sides such as pickles (gherkins). You can also serve it with our Quick Pickled Cucumbers, Zucchini Pickles, Fermented Carrots or Pickled Radishes. Enjoy!
Hands-on: 20 minutes
Overall: 1 hour
Total Carbs | 7.8 | grams |
Fiber | 2.4 | grams |
Net Carbs | 5.3 | grams |
Protein | 27.2 | grams |
Fat | 36.9 | grams |
of which Saturated | 19.6 | grams |
Energy | 470 | kcal |
Magnesium | 46 | mg (11% RDA) |
Potassium | 432 | mg (22% EMR) |
Macronutrient ratio: Calories from carbs (5%), protein (24%), fat (71%)
I'm finally sharing the keto pasta recipe everyone is talking about on my Facebook page and Instagram, and it (almost) tastes like the real deal!
A huge thank you and credit for developing the original keto noodle recipe goes to the amazing Ann from Keto Asian Flavour on YouTube who introduced me to molecular gastronomy. This recipe is adapted from Ann's keto pasta noodles.
Ann recommends softening the noodles before cooking by pouring several cups of water to the prepared noodles, and adding 2 tablespoons of lemon or lime juice, plus 1 tablespoon of baking soda. I found that I did not need to soften mine but you may need to do this if you use the Ann's original noodle recipe which is more sturdy.
There's no wheat gluten, no oat fibre, no nuts, no coconut, no psyllium, no dairy, and no cooking required. That means no sweetness or aftertaste from almond flour or coconut flour, and no tummy issues from oat fibre.
I wouldn't say they taste exactly like pasta but they are the closest I ever got to real spaghetti. I made a total of six batches with different ratios of ingredients and tested the batches with my partner until we found the one we loved.
We both agreed that they are much better than shirataki noodles or other alternatives we've tried over the years. When combined with sauces, they were almost unrecognizeable from real pasta!
The only difference is the texture which feels more moist and more slippery than regular spaghetti. That's because these noodles are almost entirely made from water (at least in terms of weight). But unlike shirataki noodles, they did not taste rubbery. We will definitely be making them again... and again... and again!
These are the ingredients you will need to make keto spaghetti noodles:
Calcium lactate is a calcium salt made from the fermentation of lactic acid and calcium. It is a water-soluble grainy white powder. Just like calcium chloride, it's used in cheese making, to regulate acidity levels, as a food thickener and as a preservative for fresh fruits.
In molecular gastronomy, calcium lactate and calcium chloride are used for basic spherification when they are used in the bath, most commonly to make noodles containing sodium alginate. They can also be used for reverse spherification as a thickener when sodium alginate is used in the bath.
They are similar ingredients but they are not the same. Glucomannan powder is a soluble fibre made from konjak root. You may have heard about (or even tried) shirataki noodles which are made from glucomannan powder.
Sodium alginate is a gum which is made by extraction from brown seaweed. It's used as a thickening agent, gelling agent, emulsifier, stabilizer and texture-improver.
Both sodium alginate and glucomannan powder are highly absorbent ingredients that can soak up incredible amounts of water. Due to their high-fibre content, they will help you feel full for longer.
Finally, start slow. Both sodium alginate and glucomannan powder are high in fibre. Although I haven't experienced any side effects myself, they are known to cause mild GI issues in some people. Please use these ingredients with caution and start with small amounts. Most importantly, due to the risk of choking you should never consume dry glucomannan or sodium alginate powder.
Note: I've tested this recipe with glucomannan powder and the pasta didn't hold well together. It broke into short noodles. I suspect that happened due to the large amount of air bubbles in the konjak mixture. I will be testing this recipe more and update as soon as I find a way to make it work reliably.
You can keep your pasta plain or add some of the options below:
Yes, you can! The size of the holes on your squeeze bottles will determine the size of your noodles. This squeeze bottle has smaller holes and will help you make thinner noodles.
You can also make thinner or thicker noodles by simply changing the pressure on the squeeze bottle. Make thinner noodles by squeezing less, or thicker noodles by squeezing more.
Finally, by skipping the xanthan gum (plus using 1/2 cup less water), the mixture will be more runny and you'll be able to make thinner noodles.
Hands-on: 15 minutes
Overall: 1 hour 15 minutes
Total Carbs | 1.6 | grams |
Fiber | 1.5 | grams |
Net Carbs | 0.2 | grams |
Protein | 3.7 | grams |
Fat | 2.3 | grams |
of which Saturated | 0.7 | grams |
Energy | 38 | kcal |
Magnesium | 9 | mg (2% RDA) |
Potassium | 35 | mg (2% EMR) |
Macronutrient ratio: Calories from carbs (2%), protein (41%), fat (57%)
This is the best keto creme caramel (aka flan) you'll ever try! Creamy vanilla custard is topped with sugar-free caramel sauce that is smooth and silky and tastes just like real caramel made from sugar.
Making keto creme caramel is really easy! First, no sweetener substitutuins in the caramel sauce. To make this flan legit you'll need Allulose You will only need Allulose for the caramel topping so feel free to use another sweetener such as Erythritol in the custard.
Second, do not overprocess the egg custard mixture or there will be too many bubbles and the custard would be too frothy.
Finally, make sure to use a water bath to bake the flan. The steam will help it stay moist and creamy while gently cookming the eggs.
If you want to make a fall-inspired flan, simply add 2 to 4 tablespoons of pumpkin puree and 1 teaspoon of pumpkin pie spice mix into the blender together with eggs, cream, almon milk and vanilla.
Hands-on: 15 minutes
Overall: 8 hours
Total Carbs | 2.6 | grams |
Fiber | 0.1 | grams |
Net Carbs | 2.5 | grams |
Protein | 4.1 | grams |
Fat | 19.8 | grams |
of which Saturated | 11.7 | grams |
Energy | 211 | kcal |
Magnesium | 10 | mg (2% RDA) |
Potassium | 115 | mg (6% EMR) |
Macronutrient ratio: Calories from carbs (5%), protein (8%), fat (87%)
This easy chicken skillet is a tasty low-carb dinner recipe for busy weeknights. Cripsy skin-on chicken thighs baked with asparagus, lemon juice and balsamic vinegar. Simply delicious!
We're using asparagus — the perfect low-carb vegetable that cooks fast. If you don't like asparagus, you can use other options such as green beans, broccoli or cauliflower.
To keep the skin nice and crispy, these chicken thighs are best served immediately but can be stored in the fridge for a few days if needed.
We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
Hands-on: 10 minutes
Overall: 20-25 minutes
Total Carbs | 7.6 | grams |
Fiber | 3.2 | grams |
Net Carbs | 4.4 | grams |
Protein | 30.1 | grams |
Fat | 39 | grams |
of which Saturated | 8.6 | grams |
Energy | 489 | kcal |
Magnesium | 45 | mg (11% RDA) |
Potassium | 542 | mg (27% EMR) |
Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)
Who wants to make low-carb waffles that are just as light and fluffy as white bread? These almost zero-carb waffles (1.1 g net carbs per one waffle) are just what you need to make quick and easy packable meals that are low in carbs and high in protein.
We're using cheese so technically these are chaffles (cheese waffles), although I made some modifications and added protein powder. If you don't have any whey protein powder, use powdered egg whites instead.
These mini waffles are perfect for making packable lunchbox meals such as sandwiches and avocado toasts. You can also serve them alongside any salads for a more satisfying, protein-packed meal.
If you're following a carnivore keto diet, simply skip the lettuce. You can fill these waffles with ham, cheese and lettuce like I did, or use some of the tasty filling options below:
Small waffles and chaffles work best with a 4-inch Dash Mini Waffle Iron. Don't worry if you can't get a mini waffle maker — you can use a regular waffle maker — the only difference is the yield you'll get. Instead of 4 mini waffles, you'll get 3 square Belgian waffles, or 2 1/2 large round Belgian waffles.
Love chaffles? Check out my latest keto cookbook! From basic flavored chaffles, nut-free, dairy-free and even egg-free chaffles, sandwiches, burgers and garlic bread to sweet treats including cakes, s'mores and even donuts — my Keto Chaffles book is full of awesome recipes you will want to make over and over again!
Hands-on: 10-15 minutes
Overall: 10-15 minutes
Total Carbs | 4.7 | grams |
Fiber | 0.2 | grams |
Net Carbs | 4.5 | grams |
Protein | 35.6 | grams |
Fat | 25.7 | grams |
of which Saturated | 15.5 | grams |
Energy | 374 | kcal |
Magnesium | 29 | mg (7% RDA) |
Potassium | 538 | mg (27% EMR) |
Macronutrient ratio: Calories from carbs (5%), protein (36%), fat (59%)
Have you tried the TikTok sensation called Baked Feta Pasta? I've got a keto version of it for you! The original recipe is vegetarian but it's easy to modify by adding any meat if you need more protein.
In this version of Baked Feta Pasta I used shrimp, which is a good option for tray bakes as it cooks fast, and zucchini noodles, a common low-carb alterantive to pasta in Mediterranean-style recipes.
If you're not a fan of zucchini noodles, try shirataki noodles (a guide on how to prepare shirataki noodles is here), or use palmini noodles like I did in the original Baked Feta Pasta recipe. If you want to avoid noodles altogether, simply add some spinach like I did in this Low-Carb Baked Feta Chicken recipe. Enjoy!
Hands-on: 10 minutes
Overall: 1 hour
Total Carbs | 12.5 | grams |
Fiber | 3.5 | grams |
Net Carbs | 9 | grams |
Protein | 31.7 | grams |
Fat | 39.8 | grams |
of which Saturated | 11.9 | grams |
Energy | 523 | kcal |
Magnesium | 70 | mg (18% RDA) |
Potassium | 954 | mg (48% EMR) |
Macronutrient ratio: Calories from carbs (7%), protein (24%), fat (69%)