Tender tuna steaks served with crunchy balsamic fennel and pesto. An easy 5-ingredient keto meal in just 15 minutes!
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These light and fluffy keto waffles are the perfect vessel for any sweet toppings. Make these low-carb, low-calorie and high-protein waffles in just a few minutes!
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Danish, soufflé, 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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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!
Preparation time
Hands-on: 20 minutes
Overall: 1 hourNutritional values (per serving, about 225 g/ 8 oz)
| 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%)
Ingredients (makes 6 servings)
- 400 g gluten-free sausage meat (14.1 oz)
- 1 round brie cheese (200 g/ 7.1 oz)
- 400 g trimmed green beans (14.1 oz)
- 8 large eggs
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 1 cup grated parmesan cheese (90 g/ 3.2 oz)
- 1 tbsp Dijon mustard or yellow mustard (15 ml)
- 1 tbsp ghee or virgin avocado oil (15 ml)
- 1 small yellow onion, diced (70 g/ 2.5 oz)
- Optional: fresh herbs and pickled cucumbers (gherkins), to serve
Instructions
- Preheat the oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Prepare all the ingredients. If you use whole sausages rather than sausage meat, remove the casing. Cut the brie into thin slices and dice the onion.
- Pre-cook the green beans. Cut the beans in half and place in a sauce pan filled with water and a pinch of salt. Bring to a boil over a high heat. Once boiling, cover with a lid and reduce the heat to medium. Cook for 3 to 5 minutes. Remove from the heat and strain through a colander. Rinse with cold water and set aside to drain.
- In a mixing bowl, whisk the eggs, cream, parmesan and Dijon (or yellow) mustard. Set aside.
- Grease a skillet with ghee (or avocado oil) and heat over a medium-high heat. Add the sliced onion and cook for 3 to 5 minutes, until lightly brown and fragrant. Add the sausage meat and cook until opaque, for 3 to 4 minutes.
- Transfer into a deep 9 x 13 inch (23 x 33 cm) baking dish. Add the cooked and drained green beans and toss through to combine.
- Add the whisked eggs to the casserole dish and gently stir through to combine. Top with the brie slices.
- Transfer into the oven and bake for 40 to 45 minutes. Once golden and cooked through, remove from the oven and set aside to cool down for a few minutes. If the top gets too oily, use a paper towel to soak up any excess fat.
- Eat warm or cold optionally sprinkled with parsley or chives and serve with pickled cucumbers (gherkins) or simple side salads. To store, keep refrigerated for up to 5 days.
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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.
Do These Keto Noodles Taste Just Like Pasta?
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!
What Do I Need to Make Keto Noodles?
These are the ingredients you will need to make keto spaghetti noodles:
- Water. You will need plenty of filtered water.
- Sodium alginate. This is the key ingredient in the noodle mixture. Similarly to glucomannan powder, when combined with water, it transforms into thick gel.
- Calcium lactate is the most important ingredient that makes it possible to shape the pasta into perfect noodles. Without this ingredient the recipe won't work. Instead of calcium lactate you can use calcium chloride which will produce similar results.
- Whole egg powder will make the keto spaghetti smell, taste and look close to real pasta.
- Lupin flour will improve the texture of these keto noodles. If you don't want to use lupin (it's a legume), simply replace it with more whole egg powder.
- Xanthan gum slightly improves the texture but can be omitted from this recipe. If you omit the xanthan gum, use 1/2 cup (120 ml) less water in the noodle mixture.
- Salt and flavor ingredients can be used to taste.
What is Calcium Lactate and Calcium Chloride?
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.
Is Sodium Alginate the same as Glucomannan Powder?
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.
Flavored Pasta Options
You can keep your pasta plain or add some of the options below:
- For cheesy pasta, add 1 tablespoon of nutritional yeast.
- For more yellow pasta, add 1/4 to 1/2 teaspoon of turmeric powder.
- For orange/red pasta, add 2 to 3 teaspoons of paprika.
- For black pasta (great for Halloween!), add a few drops of squid ink.
- For green pasta, add 1-2 tablespoons of spinach puree.
Can I Make Thinner Angel Hair Noodles?
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.
Preparation time
Hands-on: 15 minutes
Overall: 1 hour 15 minutesNutritional values (per 100 g/ 3.5 oz noodles)
| 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%)
Ingredients (makes about 1 kg noodles)
Noodles:
- 4 cups filtered water (960 ml)
- 6 tbsp whole egg powder (48 g/ 1.7 oz)
- 4 tbsp lupin flour (36 g/ 1.3 oz)
- 1/2 tsp sea salt
- 1/2 tsp xanthan gum
- 2 tbsp sodium alginate (18 g/ 0.7 oz)
Water bath:
- 1 tbsp calcium lactate (11 g/ 0.4 oz)
- 7 cups filtered water (1.7 L)
Instructions
- Start by pouring 4 cups (960 ml) of filtered water into a blender. Measure out all of the pasta ingredients: 6 tablespoons of whole egg powder, 4 tablespoons of lupin flour, 2 tablespoons of sodium alginate, 1/2 tsp sea salt and 1/2 tsp xanthan gum.
- Turn on the blender. Add the egg powder, lupin flour and salt and keep blending for a few seconds. Then add the xanthan gum and finally add the sodium alginate. Process until smooth, thick and creamy. Make sure there are no lumps.
- Pour the mixture in a bowl and use a rubber spatula to scrape any remaining mixture from the blender. Set aside to let the bubbles surface. Scrape the bubbles off with a rubber spatula to break. (You don't want too many bubbles in the mixture as that would cause the noodles to break.)
- Meanwhile, pour 7 cups (1.7 L) of filtered water into a bowl. Add 1 tablespoon of calcium lactate and stir until it's completely dissolved. This may take a few minutes.
- Transfer the mixture into a squeeze bottle. To make the noodles, start stirring the calcium lactate solution in one direction to create a whirlpool.
- Start squeezing the bottle to release the mixture into the water. The noodle will be as long as you keep pressing. Keep stirring and pressing until you use most of the mixture, and then refill the bottle and repeat the process.
- The noodles will still be too soft at this point. Place the bowl in the fridge for at least an hour or overnight. This will help the noodles set until firm enough.
- Drain and rinse the noodles and place in a container. Keep in the fridge for up to 5 days. (You don't have to keep them in water or the calcium lactate solution.)
- Serve just like spaghetti — heat up with sauces of choice! For softening tips, swaps and more, check the recipe tips above.
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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.
How To Make Keto Creme Caramel (Flan)
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.
Preparation time
Hands-on: 15 minutes
Overall: 8 hoursNutritional values (per serving, 1 flan)
| 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%)
Ingredients (makes 4 servings)
- 1/4 cup Allulose (50 g/ 1.8 oz)
- 2 tbsp water (30 ml)
- 3/4 cup heavy whipping cream or coconut milk (180 ml/ 6 fl oz)
- 1/2 cup unsweetened almond milk or cashew milk (120 ml/ 4 fl oz)
- 2 large eggs
- 3 tbsp Allulose, Erythritol or Swerve (30 g/ 1.1 oz)
- 1 tsp sugar-free vanilla extract
Instructions
- To make the caramel sauce, place the Allulose in a pot filled with water. Bring to a boil over a medium-low heat and cover with a lid. (Do not use a substitute for the Allulose as it wouldn't work.)
- Cook for 10 to 15 minutes, until the syrup starts to thicken and is lightly golden. Remove from the heat.
- Preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional). Divide the mixture between 4 ramekins or mini baking pans placed in a baking tray. Add hot water to the tray, enough to be 1/4 inch (1 cm) full.
- Place the eggs, whipping cream (or coconut milk), almond milk, sweetener (Allulose, Erythritol or Swerve) and vanilla extract into a blender. Process until smooth but not too frothy (you don't want too many bubbles).
- Pour the mixture in the ramekins, over the caramel. Place the tray in the oven and bake for 40 to 45 minutes, rotating the tray halfway through the cooking.
- Remove the tray from the oven and set aside to fully cool down at room temperature, and then place in the fridge overnight.
- When ready to serve, run a sharp knife around the edges to release the creme caramel and unmold into a plate.
- Store any remaining servings in the ramekins in the fridge, covered with a cling wrap for up to 4 days.
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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.
Preparation time
Hands-on: 10 minutes
Overall: 20-25 minutesNutritional values (per serving, 2 chicken thighs + asparagus)
| 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%)
Ingredients (makes 2 servings)
- 4 skin-on, bone-in chicken thighs (450 g/ 1 lb) or boneless chicken thighs (300 g/ 10.6 oz)
- sea salt and pepper, to taste
- 2 tbsp ghee or avocado oil, divided (30 ml)
- 3 tbsp fresh lemon juice, divided (45 ml)
- 300 g trimmed asparagus spears (10.6 oz)
- 1 tsp balsamic vinegar
- Optional: fresh herbs such as parsley, to taste
Instructions
- Season the chicken on both sides with salt and pepper. You can either use 4 skin-on, bone-in chicken thighs (about 450 g/ 1 lb) or 4 boneless chicken thighs (about 300 g/ 10.6 oz).
- Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Heat a skillet greased with half of the avocado oil (or ghee) over medium-high heat.
- Add the chicken thighs, skin side down, and cook for about 5 minutes, until the skin is lightly browned and crisped up. Flip the chicken on the other side and cook for another minute. Remove the chicken from the skillet and set aside.
- Add 2 tablespoons of lemon juice to the hot pan to deglaze it. Add the asparagus spears and toss to combine. Top with the crisped up chicken thighs, skin side up, and drizzle with the remaining lemon juice, avocado oil (or ghee) and balsamic vinegar.
- Transfer into the oven and bake for about 10 minutes (for boneless chicken thighs) or up to about 15 minutes (for bone-in chicken thighs).
- Serve while still warm. This meal is best eaten fresh but can be stored in the fridge for up to 3 days.
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