Making muffins in a blender is so easy! This recipe is based on my Keto Vanilla Blender Muffins but without coconut flour and with the addition of pumpkin puree, pumpkin pie spice and chocolate chips.

These keto muffins are made in a blender producing very smooth batter that will produce fluffy muffins with a delicious crust on top. And don't skip the protein powder, it will replace the missing gluten! Although there are 5 eggs to make 12 muffins, these muffins do not taste eggy at all. You need all those eggs to make these muffins fluffy!

You can enjoy these muffins for breakfast with a cup of tea, coffee or Hot Mocha, and or as an after-dinner treat.

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per muffin)

Total Carbs 7 grams
Fiber 2.8 grams
Net Carbs 4.2 grams
Protein 10.3 grams
Fat 17.6 grams
of which Saturated 5.2 grams
Energy 216 kcal
Magnesium 65 mg (16% RDA)
Potassium 282 mg (14% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (19%), fat (73%)

Ingredients (makes 12 muffins)

Instructions

  1. Preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional). Measure out all of the dry ingredients. Place the butter in a sauce pan (or microwave) to melt.
  2. Add all the wet muffin ingredients to a blender, and then add the dry ingredients. Turn the blender on to the lowest speed, and once starting to combine, increase to medium speed and process until smooth.
  3. Line a medium muffin pan with paper muffin cups and brush each one with a small amount of coconut oil or melted ghee. (Or use a silicon muffin pan which doesn't require any lining or greasing.)
  4. Fill the muffin cups with the batter, leaving a small gap on top. Add chocolate chips (or chopped chocolate) on top of each and use the other side of a teaspoon to stir in. Place in the oven and bake for 20 to 25 minutes, turning the pan half way to ensure even cooking and browning on top.
  5. The muffins should be lightly browned on top and cooked through (you can use a wooden stick to test for doneness).
  6. Let them cool down before serving. Store in an airtight container for up to four days or freeze for up to 3 months.


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Keto Pumpkin Chocolate Chip Blender Muffins

I adore this chicken liver pate! It's one of the most flavorful recipes I've ever made and I tested and fine-tuned it for maximum flavor and creaminess.

The perfect balance of flavors come from lightly caramelized onion with fragrant garlic, fresh herbs such as sage, thyme and/or rosemary, bay leaf, allspice, nutmeg, butter and brandy. We're using chicken livers which have a mild flavor. You can also use turkey livers which are just as mild, creamy and delicious.

This pate will be a favorite on any party dinner table served alongside crunchy vegetables such as endive leaves, carrots, bell peppers and cucumbers, or as a dip with Keto Crackers. You can also serve this low-carb pate on hot buttered toast made from our Quick Keto Bread or Quick Keto White Bread.

Preparation time

Hands-on:    30 minutes
Overall:     2 hours 30 minutes

Nutritional values (per serving, 2 heaped tbsp/ 45 g/ 1.6 oz)

Total Carbs 0.8 grams
Fiber 0.1 grams
Net Carbs 0.7 grams
Protein 5.1 grams
Fat 18.8 grams
of which Saturated 11.3 grams
Energy 195 kcal
Magnesium 6 mg (2% RDA)
Potassium 81 mg (4% EMR)

Macronutrient ratio: Calories from carbs (1%), protein (11%), fat (88%)

Ingredients (makes 600 g/ 1.3 oz)

  • 400 g chicken or turkey livers (14.1 oz)
  • 1 small red onion, diced (60 g/ 2.1 oz)
  • 2 cloves garlic, minced
  • 1 tbsp chopped herbs such as rosemary, thyme and/or sage
  • 1 bay leaf
  • 300 g unsalted butter (10.6 oz)
  • 1 tsp sea salt, or to taste
  • 1/2 tsp black pepper, or to taste
  • 1/4 tsp allspice
  • 1/4 tsp nutmeg
  • 2 tbsp brandy or whiskey (30 ml)
  • melted ghee for topping to seal

Instructions

  1. Trim the chicken livers - remove any sinew. Chop the onion and mince the garlic.
  2. Melt about 3 tablespoons of the butter in frying pan. Add onion and sauté gently until fragrant, for 3 to 5 minutes. Add garlic and chopped herbs (rosemary, thyme and/or sage) and chopped bay leaf. Cook for one more minute.
  3. Place livers in pan and cook over a gentle heat until cooked. You want the livers to be just slightly pink in the centre but without any fluids seeping out. You will get juices in the pan, but this is normal, just make sure that they’re not oozing out of the livers. Don't overcook them or they'll be grey and the texture will be grainy instead of smooth and creamy.
  4. Once cooked, remove from heat and sit aside to cool. Transfer the mixture to a food processor together with the remaining butter, salt and pepper, allspice, nutmeg and brandy (or whiskey).
  5. Blitz until smooth and creamy. Taste and season more if needed.
  6. Transfer into small storage jars (we're using 120 ml/ 4 oz capacity fido jars) that can be sealed and use a spatula to level. Use a tissue to wipe any pate off the sides and then pour about 2 tablespoons of melted ghee on top of each. Optionally, add a sprig of thyme, rosemary or a sage leaf on top in the melted ghee.
  7. Refrigerate for about 2 hours to firm the pate up before serving. You can also add a layer of melted ghee to seal the top. This will keep the pate fresh for longer. Remove from the fridge 15-20 minutes before serving.
    Note: You won't be eating the ghee topping but it will keep the pate fresh for longer which you need to do when making a larger batch of pate. Do not use melted butter as it won't last for as long as ghee.
  8. Store sealed in the refrigerator for up to a week. Can also be frozen. Serve with crispy vegetables such as endive leaves, carrots, bell peppers and cucumbers, or as a dip with Keto Crackers. You can also spread this pate on a slice of our Quick Keto Bread!


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French Chicken Liver Pate

This recipe combines the flavors of a classic Bloody Mary cocktail with Shakshuka. It's my tasty twist on one of my absolute favorite breakfast meals that works just as well for lunch and dinner!

We've got sweet tomatoes, crisp-tender celery, mushrooms for bulk and extra nutrition, Worcestershire sauce for umami and lemon juice for zing. You can optionally add a few drops of Tabasco for extra heat.

Top tip: Use duck eggs instead of chicken eggs for extra protein and much bigger egg yolks. Enjoy!

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per serving, 2 eggs + veggies)

Total Carbs 15.5 grams
Fiber 5.9 grams
Net Carbs 9.6 grams
Protein 16.5 grams
Fat 30.6 grams
of which Saturated 6 grams
Energy 393 kcal
Magnesium 47 mg (12% RDA)
Potassium 918 mg (46% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (17%), fat (73%)

Ingredients (makes 2 servings)

  • 3 tbsp extra virgin olive oil or avocado oil (45 ml)
  • 1/2 red onion, chopped or sliced (30 g/ 1.1 oz)
  • 2 cloves garlic, minced
  • 100 g oyster mushrooms, sliced (3.5 oz)
  • 2 celery sticks, sliced (80 g/ 2.7 oz)
  • 1 can tomatoes (400 g/ 14.1 oz)
  • 2 tsp fresh lemon juice
  • 2 tsp Worcestershire sauce
  • good pinch of sea salt and black pepper
  • 4 large eggs
  • Optional: fresh herbs such as parsley or celery leaves
  • Optional: few drops of Tabasco sauce for heat

Instructions

  1. Slice the onion, mushrooms and celery. Mince the garlic. (You can use oyster, white or brown mushrooms.)
  2. Heat a skillet greased with olive oil (or avocado oil) over a medium-high heat. Add the onion and cook for 3 minutes.
  3. Add the garlic, mushrooms and celery. Cook for about 5 minutes.
  4. Add the tomatoes, lemon juice, Worcestershire sauce and season with salt and pepper. Bring to a simmer and cover with a lid. Reduce the heat to medium-low and cook for about 10 minutes, or until the celery is crisp tender.
  5. Using a spatula, create 4 small wells. Crack one egg into each one of them. (It's better if you crack the eggs one by one into a small bowl rather than directly into the skillet as you don't want any egg shells of bad eggs.)
  6. Reduce the heat to medium and cook until the whites are opaque and the yolks are still runny. You can cover it with a lid to speed it up or place it under a broiler and cook for a few minutes.
  7. Remove the lid and optionally, sprinkle with fresh herbs such as parsley or celery leaves. You can also add a few drops of Tabasco for extra heat. Serve immediately while still warm.


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Bloody Mary Veggie Shakshuka

Love Reese's peanut butter cups? Then you'll love these healthy sugar-free peanut butter & milk chocolate cups!

The recipe is really simple and doesn't require any additional sweetener. We've got creamy peanut butter layer sandwiched between two layers of sugar-free milk chocolate. And if you prefer dark chocolate, you can use 85% or 90% chocolate chips instead.

Can't eat peanut butter? You can use almond butter instead or try toasted coconut butter like I did in these Toasted Coconut Chocolate Cups. You can even make them nut-free and coconut-free and try these White Chocolate Raspberry Cups!

When choosing sugar-free chocolate, opt for products sweetened with stevia, Erythritol, Xylitol or Allulose. Avoid chocolate chips and bars sweetened with Sorbitol, Maltitol or IMOs and these would spike your blood sugar levels despite being used in "sugar-free" products.

You can create your own recipes and make modifications to any of my recipes 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:    15 minutes 
Overall:      1 hour

Nutritional values (per cup)

Total Carbs 11.7 grams
Fiber 7.6 grams
Net Carbs 4.1 grams
Protein 6.6 grams
Fat 25.6 grams
of which Saturated 12.1 grams
Energy 272 kcal
Magnesium 79 mg (20% RDA)
Potassium 158 mg (8% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%)

Ingredients (makes 4 cups)

Instructions

  1. Place the peanut butter (smooth or chunky) and half of the coconut oil in a bowl and microwave for a few seconds, until soft enough to mix and combine.
  2. Place a bowl over saucepan filled with about 1 cup (240 ml) of water and bring to a boil. Keep on low heat and make sure the water doesn't touch the bowl (or you can use a double boiler). Add the milk chocolate chips or chopped chocolate bar and the remaining coconut oil and let it melt. Stir to combine and take off the heat.
  3. Use a silicon muffin pan and spoon about a tablespoon (15 ml) into each cup. Place it the freezer for 10 minutes to set.
    Note: We're using a medium sized muffin tray to make medium cups but you can use a smaller muffin pan to make more bite-sized mini cups.
  4. Add the peanut butter layer, a heaped tablespoon per cup. Place back in the freezer for 10 minutes.
  5. Once set, add the remaining melted milk chocolate, about 1 tablespoon (15 ml) each. Sprinkle with a few flakes of sea salt. Return back into the freezer to set for another 10 to 15 minutes.
  6. When set, pop out of the silicon pan and keep refrigerated in a sealed container in the fridge for up to 5 days. Freeze for up to 3 months for longer storage.
  7. Enjoy directly from the fridge or freezer.


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Sugar-Free Peanut Butter Milk Chocolate Cups

If you’re short on time but need a good-for-you keto side dish that’s also impressive enough to serve to guests, you can’t do better than this buttery herbed spinach & cauliflower mash!

Cauliflower is the perfect alternative to starchy potatoes, and if prepared the right way, you won't even know there are no potatoes. You can do that by adding flavor from caramelized onions, garlic and butter, and by blending it until very smooth and creamy.

This cauliflower mash is different because it uses two nutrient-packed vegetables — spinach and watercress. It's so good for you that I decided to call it "superfood" mash. This mash is diabetic-friendly and has the perfect balance of healthy fats and nutrient-dense vegetables. This recipe is a great example of a healthy Mediterranean keto approved recipe which emphasizes the importance of healthy fats and nutrient density (even better if you swap the butter with extra virgin olive oil!)

You can serve this creamy cauliflower mash with any proteins such as roast chicken, pan-fried salmon, pork chops, tenderloin, lamb chops, and any seafood.

This creamy green mash recipe is originally from my Beginner's KetoDiet Cookbook. Check it out for over 100 more delicious low-carb recipes!

Preparation time

Hands-on:     15 minutes
Overall:      20-25 minutes

Nutritional values (per serving, about 1 cup, 220 g/ 8 oz)

Total Carbs 10.9 grams
Fiber 4.3 grams
Net Carbs 6.6 grams
Protein 4.6 grams
Fat 15.8 grams
of which Saturated 9.6 grams
Energy 191 kcal
Magnesium 58 mg (15% RDA)
Potassium 740 mg (37% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (10%), fat (76%)

Ingredients (makes 4 servings)

  • 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
  • 1 small yellow onion, chopped (70 g/ 2.5 oz)
  • 1 clove garlic, minced
  • 1 tbsp ghee or extra virgin olive oil (15 ml)
  • 150 g fresh spinach (5.3 oz)
  • 50 g fresh watercress or more spinach (1.8 oz)
  • 1/2 stick butter or ghee (57 g/ 2 oz) or 1/4 cup extra-virgin olive oil (60 ml/ 2 fl oz)
  • 1/4 cup fresh basil or parsley
  • sea salt and black pepper, to taste

Instructions

  1. Place the cauliflower florets in a steamer, and cook for 10 to 12 minutes. Once the cauliflower has cooked, remove from the heat, remove the lid and let the steam escape.
  2. While the cauliflower is cooking, peel and dice the onion and mince the garlic. In a pan greased with ghee or olive oil, cook the onion over medium-high heat until lightly browned, 5 to 7 minutes. Add the garlic, and cook for 1 minute more. Take off the heat and set aside.
  3. Boil water in a kettle and pour in a bowl with spinach and watercress. Leave in the hot water for 30 seconds to wilt and then strain and transfer to a bowl filled with ice water to stop the cooking process. Drain and squeeze excess liquid out.
  4. Place the drained greens in a blender with the cauliflower, caramelized onion and garlic, butter (or olive oil for dairy-free), and fresh herbs (basil or parsley), plus salt and pepper to taste. Process until smooth and set aside.
  5. To serve, optionally add some more butter or olive oil on top. To store, let it cool, cover, and refrigerate for up to 5 days.
  6. Reheat before serving and try with pan-fried salmon, roast chicken, steak or pork chops.


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Superfood Mediterranean Cauliflower Mash

Want to make a really easy low-carb salad that's ultra low in carbs, Whole 30 approved, high in vitamins, minerals and antioxidants?

This is the perfect recipe for those who are following the Mediterranean Keto approach which emphasizes the importance of healthy fats, especially omega 3s and monounsaturated fats, and anti-inflammatory and nutrient-dense whole foods. Simply put, it's the healthiest version of the ketogenic diet!

We've got crunchy Romaine lettuce with a generous portion of arugula (also known as rocket), plus sweet red onions all covered in the most delicious zingy dressing made with extra virgin olive oil, anchovies and capers.

Here's why this is a superfood salad:

  • Arugula is one of most nutrient-dense foods on the planet.
  • Extra virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants.
  • Capers and red onions are the two richest sources of quercetin, one of the strongest antioxidants found in food! Just one tablespoon of capers contains more than twice as much quercetin as the average American gets in his/her entire diet and quercetin in red onions is highest near the base of the onion.

You can't go wrong by serving this easy low-carb salad with any proteins such as roast chicken, duck, salmon, pork chops, steak and any fish or seafood. This salad will be perfect with our Salmon Broccoli Cakes!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, about 2 cups)

Total Carbs 6.3 grams
Fiber 2.4 grams
Net Carbs 3.9 grams
Protein 3.7 grams
Fat 28.1 grams
of which Saturated 3.9 grams
Energy 283 kcal
Magnesium 28 mg (7% RDA)
Potassium 330 mg (17% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (5%), fat (90%)

Ingredients (makes 4 servings)

Anchovy-caper dressing:
  • 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
  • 3 tbsp fresh lemon juice (45 ml)
  • 6 canned anchovy fillets, chopped
  • 2 tbsp capers, drained (17 g/ 0.7 oz)
  • 1 clove garlic, minced
  • 1/4 tsp ground black pepper
  • 2 tbsp chopped fresh parsley
Salad:
  • 85 g fresh arugula (3 oz)
  • 1 head Romaine lettuce, sliced (250 g/ 8.8 oz)
  • 1 medium red onion, sliced (100 g/ 3.5 oz)
  • 2 tbsp capers, drained (17 g/ 0.7 oz)

Instructions

  1. To make the dressing, place all of the ingredients in a mortar and crush with a pestle. Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.
  2. Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.
  3. Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.
  4. Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.


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Arugula Salad with Anchovy Caper Dressing

If you like easy low-carb meals that can be prepared in under 30 minutes, freezer-friendly and can be made in large batches, this is the recipe for you!

These fish cakes are not just keto but also Whole 30 approved. They can be made with canned salmon or cooked skinless salmon fillets. If you don't have any fresh broccoli, feel free to use frozen broccoli instead.

You can serve these patties with our Tartar Sauce with Pickles and Capers for an ultra low-carb meal, or add a bowl of dressed greens like these Mixed Leaf Salad or a simple salad like this Low-Carb Veggie Ranch Salad for a more satisfying meal.

Preparation time

Hands-on:    15 minutes
Overall:     30 minutes

Nutritional values (per serving, 4 cakes)

Total Carbs 8.3 grams
Fiber 3 grams
Net Carbs 5.2 grams
Protein 32.6 grams
Fat 16.2 grams
of which Saturated 3.4 grams
Energy 305 kcal
Magnesium 47 mg (12% RDA)
Potassium 643 mg (32% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (44%), fat (49%)

Ingredients (makes 4 servings)

Salmon broccoli cakes
  • 1 broccoli (300 g/ 10.6 oz)
  • 400 g canned wild salmon or skinless cooked salmon (14.1 oz)
  • 1 clove garlic, minced
  • 1 small red onion, finely diced (60 g/ 2.1 oz)
  • 1 tbsp lemon juice (15 ml)
  • 1 tbsp chopped parsley
  • 1 tbsp chopped dill
  • 2 large eggs
  • 2 tbsp coconut flour (16 g/ 0.6 oz)
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 2 tbsp virgin avocado oil or olive oil (30 ml)
  • Optional to serve: Tartar Sauce with Pickles and Capers

Instructions

  1. Cut the broccoli into florets and place in a steamer pot. Add them to a steamer inserted into a pot with about an inch of boiling water. Steam for about 5 minutes. Take off the heat and run cold water over it.
  2. Chop the broccoli into small pieces and place in a mixing bowl. Add all of the remaining ingredients except the cooking oil in a mixing bowl: minced garlic, chopped onion, 1 tablespoon of the lemon juice, 1 tablespoon each of parsley and dill, eggs, coconut flour, salt and pepper.
    Note: Instead of canned salmon you can use cooked skinless salmon fillets. Simply cook the salmon fillets on a pan lightly greased with olive oil for about 5 minutes. Flip on the other side and cook for 2 to 3 more minutes. Let the fillets cool down and then flake into a bowl.
  3. Scoop some of the salmon mixture into a 1/4-cup measuring cup (about 57 g /2 oz) and press down with the back of a spoon to pack it tightly. Turn the measuring cup over onto a plate or a chopping board; repeat until you get 16 patties.
  4. Heat a large pan greased with the virgin avocado oil (or olive oil) over medium heat. Once hot, add as many patties as you can fit in a single layer. Cook on each side for 4 to 5 minutes and use a spatula to flip them over. Do not force the patties out of the pan: if a patty doesn’t release when you try to flip it, cook it for a few more seconds until it’s crisp and ready to flip.Once cooked, set the cooked patties aside.
  5. You can serve these patties with our Tartar Sauce with Pickles and Capers, lemon wedges and a bowl of dressed greens.
  6. To store, place the cooled patties and the tartar sauce in separate airtight containers and refrigerate for up to 3 days.


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Low-Carb Salmon Broccoli Cakes

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