Growing up in the Czech Republic, I enjoyed a variety of delicious homemade sausages, which were a staple at our family gatherings.

This recipe for homemade sausages, known as Ćevapi or Ćevapčići, originates from the Balkan region of southeast Europe. Combining the rich flavors of ground beef, pork, and lamb, these sausages are juicy, flavorful, and perfect for a low-carb diet.

With a simple mix of spices and a few essential tips, they are easy to prepare and ideal for meal prep or sharing with friends and family. These naturally gluten-free, meaty sausages are also carnivore keto-friendly, making them suitable for those who follow a strict carnivore diet (depending on the allowance of aromatics and spices). They will be a hit at any summer barbecue party!

Recipe Tips and Swaps

To ensure your sausages are perfectly juicy and flavorful, it's important to balance lean and fatty meats. Here's how you can adjust the recipe to your liking:

  • Meat Options: You can use different ground meats, such as turkey or chicken, but keep in mind the fat content. A mix of lean and fatty meats ensures the sausages stay moist and tender.
  • Lean vs. Fatty Meats: If using leaner meats, like ground turkey or chicken, consider adding a bit of ground pork or lamb to maintain the juiciness. Aim for a balance, such as 50% lean meats (beef or turkey) and 50% fatty meats (pork or lamb).

Making Cevapcici in the Oven

If you prefer baking over grilling, preheat your oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Place the sausages on a baking sheet lined with parchment paper and bake for 20-25 minutes, turning them halfway through, until they reach an internal temperature of 70 °C/ 160 °F.

How Do You Eat Cevapcici Sausages?

These homemade sausages pair wonderfully with a variety of side dishes. Here are some ideas:

  • Simple Summer Salad: A fresh, crisp salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette makes a perfect side dish. There's lots of options here.
  • Ajvar Dip: Serve the sausages with the traditional Ajvar Dip for a flavorful combination. The smoky, roasted red pepper dip complements the rich taste of the sausages beautifully.
  • Low-Carb Bread: Enjoy the sausages with some low-carb bread or buns for a hearty meal. There's tens of keto bread recipes here.
  • Grilled Vegetables: Pair with grilled vegetables like zucchini, bell peppers, and asparagus for a complete, nutritious meal. There Grilled Mediterranean Vegetables are a great match!
  • Keto Coleslaw: A creamy coleslaw can add a nice crunch and balance to the meal. Everyone loves the classic Coleslaw but not many people realize how delicious it can be when made with purple cabbage instead. This Creamy Red Cabbage Coleslaw is a must-try for every summer barbecue! When kohlrabi is in season, try this Crunchy Kohlrabi Slaw, or make use of leftover broccoli stalks by making this Broccoli Stem Bacon Slaw.

Preparation time

Hands-on:    20 minutes
Overall:     30 minutes

Nutritional values (per serving, 4 sausages)

Total Carbs 1.4 grams
Fiber 0.4 grams
Net Carbs 1 grams
Protein 37.1 grams
Fat 20.4 grams
of which Saturated 8.6 grams
Energy 343 kcal
Magnesium 33 mg (8% RDA)
Potassium 440 mg (22% EMR)

Macronutrient ratio: Calories from carbs (1%), protein (44%), fat (55%)

Ingredients (makes 16 sausages)

  • 3 cloves garlic, crushed
  • 250 g ground beef, 5% fat (8.8 oz)
  • 250 ground pork, 5% fat (8.8 oz)
  • 250 ground lamb, 20% fat (8.8 oz)
  • 1 tsp paprika
  • 1 tsp baking soda
  • 1 tsp sea salt
  • 1 tsp ground black pepper

Instructions

  1. Peel and crush the garlic. Place all the ingredients in a mixing bowl. Remember to add the baking soda, as it helps tenderize the meat. Mix until well combined to ensure the flavors are uniform throughout the sausages.
  2. Mix until well combined so the flavor is uniform for all sausages.
  3. Using your hands, shape the mixture into flat, finger-length sausages, each about 50 g (1.8 oz) and 1 1/2 cm (1/2-inch) thick. Although you can make them into thicker, round sausages, flatter sausages are easier to cook through.
  4. Preheat a griddle pan or a grill. Cook undisturbed for 4-5 minutes until a crust forms. Flip the sausages and cook the other side for another 4-5 minutes. Ensure they are no longer pink in the center. An instant-read thermometer inserted into the center should read 160°F (70°C).
  5. When done, transfer the sausages to a plate and serve immediately. Alternatively, let them cool to room temperature and store in an airtight container in the fridge for up to 4 days. For longer storage, freeze the sausages for up to 3 months.
  6. Serve with fresh summer salads and/or some Ajvar Dip!


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Cevapcici (Balkan Cevapi Sausages)

Ajvar Dip is a beloved favorite in Balkan cuisine, known for its rich history and simple preparation. This tasty spread comes from the Balkan Peninsula and uses just a few key ingredients and a straightforward technique.

Made primarily with roasted red peppers and eggplant, it has a smoky, flavorful taste that's super versatile and easy to whip up. With its minimal ingredients and no-fuss process, traditional Ajvar Dip really lets the natural flavors shine, making it a hit for both everyday meals and special gatherings.

What Makes This Ajvar Dip the Best

First of all, this recipe has been trialed and tested for years! I've made it frequently for barbecues, and it's always a hit with friends.

Charring the peppers and eggplant under the broiler is key because it gives the dip that deep, smoky flavor that’s essential for authentic Ajvar. Plus, removing the skins from both the peppers and eggplant ensures a smooth, creamy texture and eliminates any bitterness or toughness. These steps might seem small, but they make a huge difference in achieving the perfect Ajvar Dip.

Recipe Tips and Swaps

This dip is naturally low in carbs, keto, dairy-free, nut-free, vegetarian, and vegan. Plus, it's made with heart-healthy extra virgin olive oil and is Whole 30 and Mediterranean-keto approved!

Here are easy swaps and tips for your Ajvar Dip:

  • Vinegar Swap: Instead of white wine vinegar, you can use apple cider vinegar (same amount), or fresh lemon juice (double the amount) for a slightly different but equally delicious tang.
  • Roasting Technique: For the best flavor, make sure to char the peppers and eggplant until they have a nice, blistered skin. This adds a deep, smoky taste that’s characteristic of traditional Ajvar.
  • Peeling the Vegetables: Cover the roasted vegetables with a damp cloth or place them in a sealed container to steam for a few minutes. This makes peeling the skins much easier.
  • Blending: Process the ingredients until smooth and creamy for the best texture. If you prefer a chunkier dip, pulse the blender a few times instead of blending continuously.
  • Storage: Ajvar can be stored in the fridge for up to a week or frozen in ice cube trays for longer storage. When ready, let it defrost in the fridge overnight. This way, you can enjoy it whenever you like!

How Do You Eat Ajvar Dip?

Ajvar is incredibly versatile and can be enjoyed in a variety of ways:

Preparation time

Hands-on:    15 minutes
Overall:     45 minutes

Nutritional values (per serving, 1/4 cup, 60 ml)

Total Carbs 5.2 grams
Fiber 1.9 grams
Net Carbs 3.3 grams
Protein 0.9 grams
Fat 9.2 grams
of which Saturated 1.3 grams
Energy 105 kcal
Magnesium 11 mg (3% RDA)
Potassium 179 mg (9% EMR)

Macronutrient ratio: Calories from carbs (13%), protein (3%), fat (84%)

Ingredients (makes about 3 cups/ 700 ml)

  • 6 medium red bell peppers (720 g/ 1.6 lb)
  • 1 medium eggplant (250 g/ 8.5 oz)
  • 4 cloves of garlic
  • 1/2 cup extra virgin olive oil, divided (120 ml/ 4 fl oz)
  • 1 tbsp white wine vinegar (15 ml) or 2 tbsp fresh lemon juice
  • Optional: red chile pepper flakes, or fresh chile pepper for heat
  • 1 tsp sea salt, or to taste
  • 1/2 tsp black pepper, or to taste

Instructions

  1. Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Place whole bell peppers and eggplant in a tray. Bake for 15 minutes.
  2. Reduce the oven temperature to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Continue baking for another 20 minutes, or until the peppers have charred blisters and the eggplant is soft.
  3. Remove the tray from the oven and set the vegetables aside to cool. Cover them with a damp cloth or another tray to make peeling easier.
  4. While the vegetables are cooling, peel and finely chop the garlic. Heat a tablespoon of olive oil in a pan over medium heat. Add the chopped garlic and sauté for about 30 seconds, until fragrant.
  5. Once cooled, peel the skins off the peppers and remove the seeds and stems. Transfer the peeled peppers to a blender. For the eggplant, make a large slit and scoop out the flesh with a spoon. Add the eggplant flesh to the blender. Discard the peels, stems and any excess juices.
  6. To the blender, add the sautéed garlic, vinegar (or lemon juice), the remaining olive oil, sea salt, and black pepper.
  7. Process until smooth and creamy. Pour the blended dip into a storage container. Once it has cooled to room temperature, seal the container and refrigerate for up to a week. For longer storage, pour the dip into ice cube trays and freeze. Once frozen, pop the cubes out and store them in a freezer bag.
  8. Serve as a dip with a slice of toasted quick keto bread, or crackers, with meat skewers, or in lettuce wraps.


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Ajvar Dip (Roasted Red Pepper Sauce)

Quick Summary tl;dr

Combining a ketogenic diet with intermittent fasting sets you up for success by making it easier to manage hunger and maintain steady energy levels. When you’re in ketosis, fasting becomes less of a struggle because your body’s already used to burning fat for energy.

Adding fasting to your keto lifestyle cranks up the fat-burning and could even sharpen your mind and extend your life. It's not just about losing weight; it's about enhancing your overall health and feeling great while doing it.

Jumping into fasting doesn't have to be tough. Start with shorter fasting periods and keep hydrated to ease your body into it. Listening to your body is key—adjust as you go to find what works best for you.

Our app is here to help you merge keto and fasting smoothly. Track your fasting, monitor your progress, and get the guidance you need every step of the way. Whether you’re a beginner or looking to step up your game, our app supports your journey toward better health.

PLUS you can get our annual KetoDiet App membership 25% off - click here to claim yours!

Table of Contents

Have you ever thought about pairing a ketogenic diet with intermittent fasting? This combo might be just what you need to boost your health. Let’s see why these two might work so well together.

Why Keto Enhances Fasting

When you combine intermittent fasting with a ketogenic diet, managing hunger becomes a whole lot easier. Why? Because keto switches your body’s fuel source from carbs to fats, meaning you start using fat for energy even before your fast begins. ( Paoli et al, 2015)

One of the common struggles with fasting is dealing with hunger pangs that strike when your blood sugar dips. But here’s the kicker: being in ketosis helps keep your blood sugar levels stable, which cuts down those hunger pangs. ( Gibson et al, 2015) This means you can go about your fasting period without the constant battle against cravings and fatigue, making it easier to stick to your fasting plan.

Plus, ketosis boosts the hormone cholecystokinin (CCK), which keeps you feeling full longer. This is super helpful during fasting, as it naturally reduces the urge to snack and helps extend your fasting periods with less discomfort. ( Paoli et al, 2015)

Why Fasting on Keto Might Be More Effective

So why consider fasting if you're already following a keto diet? Combining these two can take your health journey to a whole new level. Here’s how:

Fat Burning Supercharged

On keto, your body is already using fat as its main fuel source. When you add fasting to the mix, you amplify this fat-burning process. This not only aids in weight loss but also helps maintain it over time. By combining keto with fasting, you're tapping into your fat stores even more efficiently, especially during periods when you're not eating. ( Anton et al., 2018)

Steady Energy

One major bonus of keto-fasting is the stable energy levels. Since both keto and fasting help maintain low and stable insulin levels, you avoid the big spikes and drops in energy that carbs often cause. This stability can make it easier to focus and stay active, without the crashes that make you reach for a snack. ( Johnstone, 2015)

Enhanced Brain Health

There’s also something cool about how this combination impacts your brain. Studies suggest that the combination of ketosis and fasting can lead to better brain health and improved mental clarity. This is because both practices are known to increase the production of a brain chemical called BDNF, which helps with learning and memory. ( Mattson et al., 2016)

Increased Longevity

Research is starting to show that the benefits of keto combined with fasting might even extend your lifespan. This is because both practices can improve markers of health like blood sugar control, inflammation reduction, and heart health, which are all linked to longer life. ( Wei et al., 2017)

How To Integrate Fasting into Keto

Merging intermittent fasting with the ketogenic diet doesn’t have to be complicated. Here are some quick tips to help you get started and make the most out of combining these two powerful health strategies.

1. Choosing the Right Time to Start

If you’re new to keto, don't rush it! Give your body a couple of weeks to adjust to this new way of eating before you introduce fasting. This allows your body to get used to burning fat for fuel first, which can make the transition to fasting smoother and more manageable.

2. Start with Gentle Fasting Windows

Begin with shorter fasting periods that feel manageable. A popular approach — and a great way to start — is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window. For example, you might choose to eat between 12 p.m. and 8 p.m., or 10 a.m. and 6 p.m. These schedules can work well with your natural hunger cues while on keto.

3. Stay Hydrated

Drinking plenty of water is crucial, especially during your fasting periods. Hydration helps curb hunger and maintains your energy levels. Don’t forget to include electrolytes like sodium, potassium, and magnesium, which are vital for preventing symptoms of the "keto flu.". Apart from electrolyte drinks and supplements, you can have some bone broth or chicken stock.

4. Monitor Your Body’s Response

Pay attention to how your body reacts. Everyone’s different, and what works for one person might not work for another. If you feel overly tired or irritable, it might be a sign to adjust your fasting window or what you’re eating during your meals. You might want to start with a gentle fast, such as 14/10, during which you'll fast for 14 hours and have a 10-hour feeding window. For example, you might choose to eat between 10 a.m. and 8 p.m.

5. Break Your Extended Fast Gently

When you’re coming off a long fast, such as over 24 hours, it's best to take it slow with your first meal. Your digestive system might be a bit delicate after the break, so starting with something light and easy to digest is key. Think about having a small salad, or maybe a few steamed veggies with some olive oil and salmon. Keep it keto-friendly with high-protein choices. Ease back into your regular meals gradually to keep things comfortable.

Ready To Take Keto To the Next Level?

If you’re looking to really ramp up your health, our app’s new features are just what you need. Here’s a sneak peek at what’s new:

  • Easily Track Your Fasts: Pick from popular fasting methods like OMAD or 16/8 right in the app. It’s perfect for both newbies and seasoned fasters.
  • See Your Progress Instantly: Keep tabs on how you’re doing with a fasting counter right on your home screen. It’s a great motivator and makes it super easy to stick to your goals.
  • Fasting Milestones in Real Time: Depending on the fasting window you choose, you will see exactly when you'll be entering ketosis, fat burning, and autophagy.
  • Guidance Every Step of the Way: New to fasting? We’ve got you covered with step-by-step guides to help you before, during, and after your fast.

This is only version one, but we’re already cooking up even more cool features based on what you tell us you want to see next. Your feedback is invaluable, so let us know what you’d like to see next by joining our Facebook group!

🔥 PLUS you can now get our annual membership 25% off - click here to claim yours!

Coming Soon to iOS and Android!

We're thrilled to announce that this feature is available on iOS. To our Android users, we understand your eagerness and appreciate your patience! As a small team, developing, testing, and releasing quality features takes time (a LOT of time), but we are working hard to bring the Android version to you as soon as possible.

Whether you’re looking to break through plateaus, enhance your health, or simply manage your dietary habits better, our app is here to help. Get ready to take control of your health with the latest in keto and fasting technology!



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Why Pairing Keto with Fasting Is the Game-Changer You Need

Guess what? I've got another fantastic crustless keto cheesecake recipe for you! If you've been around here for a while, you know how much everyone loves these easy, no-bake treats.

Today, we're mixing it up with something truly special: a No-Bake Keto Peanut Butter Chocolate Cheesecake. It's all about that dreamy combination of chocolate and peanut butter—because, let's be honest, who can resist that?

Recipe Tips and Ingredient Swaps

Love this recipe but need to tweak it to suit your diet or what you’ve got in the pantry? No problem! Here’s how you can swap out ingredients to make this cheesecake work for you:

  • Sweetener Options: If Allulose isn’t your thing or you just don’t have it on hand, you can easily substitute it with another low-carb sweetener like erythritol or stevia. Just keep an eye on the sweetness level, as each sweetener has its own sweetness potency.
  • Gelatin-Free Option: For a vegetarian version of this cheesecake, you can replace gelatin with agar powder or flakes. Use 1 teaspoon of agar powder or 1 tablespoon of agar flakes to substitute for the 1 1/2 teaspoons of gelatin powder. Agar needs to be boiled to activate, so make sure to simmer it with a small amount of water for about 5 minutes before adding it to your recipe.
  • Cream Cheese Alternatives: Not a fan of cream cheese or need something dairy-free? Mascarpone cheese is a great swap if you’re still doing dairy. For a dairy-free version, try using coconut cream instead of cream cheese, and coconut milk instead of whipping cream.
  • Peanut-Free Option: If you’re allergic to peanuts or just want a different flavor, almond butter is a fantastic alternative. It will give you a similar creamy texture with a twist in taste.
  • Nut-Free Option: Need to keep it nut-free? Swap the peanut/almond butter for tahini, which is sesame seed-based and gives a unique flavor that pairs wonderfully with chocolate. Have a sesame seed allergy too? Another option is to use sunflower seed butter.
  • Chocolate Options: I use 90% dark chocolate to keep it low-carb, but if you prefer something a bit different, any sugar-free chocolate will do the trick. 85% dark chocolate is also a good option. Just make sure it fits into your carb count!

With these swaps, you can still enjoy this creamy, dreamy cheesecake!

Recipes You'll Love

Craving more? Check out these easy, no-bake keto cheesecake recipes—simple, delicious, and perfect for any keto diet!

Preparation time

Hands-on:     15 minutes
Overall:       2 hours

Nutritional values (per serving, about 115 g/ 4 oz)

Total Carbs 7 grams
Fiber 1.8 grams
Net Carbs 5.2 grams
Protein 7.6 grams
Fat 40.2 grams
of which Saturated 21.3 grams
Energy 408 kcal
Magnesium 51 mg (13% RDA)
Potassium 246 mg (12% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (7%), fat (88%)

Ingredients (makes 8 servings)

Instructions

  1. Break the chocolate into pieces and place it in a heatproof bowl over a small saucepan filled with about a cup of water. Melt the chocolate over medium heat, ensuring that the bowl does not touch the water but is heated through steam. Once melted, remove from heat and allow to cool.
  2. Gently heat the peanut butter (on the stove or in a microwave), stirring until it is smooth and lump-free.
  3. In a small cup or bowl, sprinkle gelatin over 3 tablespoons of cold water and let stand for a few minutes to soften.
  4. Heat half of the cream in a saucepan with all of the sweetener over medium-low heat until the sweetener dissolves. Do not bring to a boil. Once hot, add the softened gelatin and stir until dissolved. Remove from heat and allow to cool to room temperature.
  5. Combine the remaining cream, cream cheese (or mascarpone), vanilla extract (or powder), and salt in a bowl. Using an electric mixer, whip until fluffy.
  6. Gradually pour the cooled sweet cream mixture into the bowl of whipped cream while continuing to mix.
  7. Divide the mixture into two equal parts.
  8. To one part, add the melted chocolate and mix until smooth. To the other, add the softened peanut butter and mix until smooth.
  9. Pour the chocolate mixture into a pie dish. Spoon the peanut butter mixture into various parts of the dish. Using the back of a spoon, gently swirl the two mixtures together to create a marbled effect.
  10. Refrigerate the cheesecake for at least an hour or until it is fully set.
  11. Serve chilled, optionally drizzled with softened peanut butter, topped with grated dark chocolate, or whipped cream. Store in the refrigerator for up to 5 days.


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No Bake Keto Peanut Butter & Chocolate Cheesecake

Looking for a quick and easy meal that uses just a few kitchen staples? Try whipping up some air-fryer egg cups!

These Sardine Egg Cups, crafted from just four ingredients, are not only low in carbs and high in protein, but they're also rich in electrolytes and healthy fats—ideal for a Mediterranean keto diet.

Fun fact: This recipe didn't make it into my New Mediterranean Diet Cookbook. We just had too many recipes and very strict page count so I'll be sharing more with you here instead!

So whether you’re cooking for a crowd or meal prepping for the week, these egg cups are a breeze to adjust in quantity. Typically, one to two egg cups suffice for a serving, especially when paired with fresh avocado, tomatoes, or bell peppers.

Craving a protein boost or simply love bacon? Give our classic Bacon & Cheese Egg Cups a go for your next breakfast! Need a vegetarian option? Make these Air Fryer Spinach & Feta Egg Cups!

Don't Have an Air Fryer?

If you don't have an air fryer, simply bake these in the oven. To do that bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional) for 10 to 15 minutes (depending on whether you prefer softer or fully set egg yolks).

Preparation time

Hands-on:    5 minutes
Overall:     10 minutes

Nutritional values (per serving, 1 egg cup)

Total Carbs 3.4 grams
Fiber 0.8 grams
Net Carbs 2.6 grams
Protein 13.9 grams
Fat 14 grams
of which Saturated 2.8 grams
Energy 195 kcal
Magnesium 27 mg (7% RDA)
Potassium 366 mg (18% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (29%), fat (66%)

Ingredients (makes 2 egg cups)

  • 2 to 4 canned sardines (57 g/ 2 oz)
  • 2 large pieces of sun-dried tomatoes, chopped (20 g/ 0.7 oz)
  • 1 medium spring onion, sliced (15 g/ 0.5 oz)
  • 2 large eggs
  • sea salt and red pepper flakes, to taste
  • 2 tsp extra virgin olive oil

Instructions

  1. Chop the sun-dried tomatoes and roughly chop the sardines.
  2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at least 3/4 cup/ 180 ml capacity). Crack an egg into each cup and sprinkle with salt. Drizzle each with a teaspoon of olive oil and sprinkle red pepper flakes.
  3. Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).
  4. Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, serve with more spring onion, sliced avocado, tomatoes, bell peppers, and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.


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Air Fryer Sardine Egg Cups

This high-protein smoothie offers a refreshing and easy low-carb breakfast alternative. While not strictly keto, it remains low in carbs and, with its high protein content, keeps you full longer—making it an excellent choice for busy mornings. It's the ideal second meal option for those who practice intermittent fasting.

The smoothie gains its extra protein punch from cottage cheese and collagen powder. Cottage cheese, a surprising but effective ingredient in smoothies, creates a smooth, frothy texture without any aftertaste, ensuring its presence is undetectable once blended.

For an added boost, magnesium powder is included to enhance electrolyte balance, promoting energy and hydration throughout the day.

How To Make Cottage Cheese Protein Smoothie

This Cottage Cheese Berry Protein Smoothie is so easy to make. You'll only need a few ingredients:

  • Cottage Cheese: The cornerstone of this recipe, it ensures a creamy, high-protein smoothie without any aftertaste.
  • Collagen powder: Boosts the protein content and adds to the smoothie's creaminess. Options include plain or sugar-free flavored collagen, such as Vanilla Collagen Peptides from Perfect Keto. Alternatively, whey protein powder (isolate) or egg white protein powder can be used.
  • Cashew Milk: Unsweetened cashew milk, almond milk, or even water are suitable (although not ideal as it lacks potassium). For a nut-free version, try Poppy Seed Milk or Coconut Milk (light).
  • Berries:Frozen berries add creaminess and versatility. Choose from strawberries, raspberries, blackberries, or wild blueberries for a flavorful smoothie.
  • Magnesium Powder: Provides an electrolyte boost. Neutral tasting options like Natural Calm work well, or for added flavor, Raspberry-Lemon Calm can be used.
  • Low-Carb Sweetener (optional): To adjust sweetness, stevia or Allulose are recommended, with a variety of options and conversions available here.
  • Vanilla Extract (optional): Not necessary if using flavored collagen powder.

Customize Your Smoothie

Each and every one of us has different dietary needs so it's only natural that you may need to adjust the macros in this smoothie recipe. Here are a few tips:

  • Need more fat/calories? Add a tablespoon of MCT oil or some heavy whipping cream.
  • Need less protein? Skip the collagen powder.
  • Need fewer carbs? Use blackberries for a slightly lower carb count.

You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your own macros and preferences.

More Keto Smoothie Recipes

Love low-carb smoothies? Check out some of these recipes:

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 19 grams
Fiber 3.9 grams
Net Carbs 15.1 grams
Protein 44.6 grams
Fat 16.3 grams
of which Saturated 4.7 grams
Energy 391 kcal
Magnesium 237 mg (59% RDA)
Potassium 768 mg (38% EMR)

Macronutrient ratio: Calories from carbs (16%), protein (46%), fat (38%)

Ingredients (makes 1 serving)

  • 3/4 cup cottage cheese (170 g/ 6 oz)
  • 1 1/4 cups unsweetened cashew milk or almond milk (300 ml/ 10 fl oz)
  • 3/4 cup mixed frozen or fresh berries (113 g/ 4 oz)
  • 1 tsp Natural Calm or Raspberry-Lemon Calm (magnesium powder)
  • 1/4 cup collagen powder, plain or vanilla or protein powder of choice (25 g/ 0.9 oz)
  • Optional: 1/2 tsp sugar-free vanilla extract (if using plain collagen powder)

Instructions

  1. Prepare all the ingredients for your smoothie. If using fresh berries, wash under running water.
  2. Place all the ingredients in a blender: cottage cheese, berries, almond milk (or nut/seed milk of choice), collagen powder (plain or vanilla) and magnesium powder. If using plain collagen powder, optionally add vanilla extract and/or low-carb sweetener of choice.
  3. Process until smooth and frothy.
  4. Serve immediately. You could store the prepared smoothie in a sealed jar in the fridge for up to a day. Shake before serving.


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Cottage Cheese Berry Protein Smoothie

Spring into the season with this quick and vibrant Green Spring Cheese Omelet that brings a splash of color to your brunch table. Perfect for Easter, St Patrick's Day, or any day when you want to add a little greenery to your plate!

The bell pepper rings mimic shamrock shapes, making each bite a little lucky charm, just like these Shamrock Eggs! Not only is this dish a feast for the eyes, but it's also a nutritional powerhouse, ticking all the boxes for a low-carb, keto, and high-protein diet.

Plus, it's so easy to whip up – it'll be ready faster than you can find a four-leaf clover!

Recipe Tips, Swaps, and Variations

This omelet is as versatile as it is delicious. If you're not a fan of Parmesan, or need to make this recipe vegetarian, try goat's cheese for a tangy twist or crumble some feta for a Mediterranean vibe.

Want to freshen it up? Throw in a handful of spinach or a few mint leaves for an extra herby punch.

And for those of you looking for a protein boost – a ribbon of smoked salmon will transform this into a meal fit for a leprechaun king!

Remember, the beauty of this recipe lies in its simplicity and flexibility. Don't hesitate to play with ingredients – your omelet, your rules! Whether you're gearing up for a spring picnic or just starting your day, this Green Spring Cheese Omelet is bound to put a pep in your step.

Preparation time

Hands-on:    10 minutes
Overall:     15 minutes

Nutritional values (per serving, one omelet)

Total Carbs 5.5 grams
Fiber 1.6 grams
Net Carbs 3.9 grams
Protein 28.2 grams
Fat 33.7 grams
of which Saturated 10.3 grams
Energy 440 kcal
Magnesium 40 mg (10% RDA)
Potassium 403 mg (20% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (26%), fat (70%)

Ingredients (makes 1 servings)

  • 2 rings green bell pepper (40 g/ 0.7 oz)
  • 3 asparagus spears (36 g/ 1.3 oz)
  • 1 tbsp extra virgin olive oil
  • 3 large eggs
  • 1/4 cup grated Parmesan (23 g/ 0.8 oz)
  • 1 tbsp chopped chives
  • pinch of salt and pepper
  • few sprigs of dill

Instructions

  1. Cut two 1/2 inch (1 cm) slices of green bell pepper. Chop the chives and tear the dill into smaller sprigs.
  2. Heat a large skillet greased with olive oil over a medium-high heat. Add the pepper slices and cook for 3 to 4 minutes, turning halfway. When crisp-tender, transfer to a plate.
  3. While the veggies are cooking, crack the eggs into a bowl. Add grated cheese and chopped chives. Season with a pinch of salt and pepper. Whisk using a fork.
  4. Pour the egg mixture into the hot pan where you cooked the veggies. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds.
  5. Turn the heat down to medium. Carefully add the cooked pepper rings and asparagus spears. Sprinkle with fresh dill. Cook for 2 to 3 minutes, or until set underneath.
  6. Serve warm or let the omelet cool down to room temperature and refrigerate for up to 3 days.


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Green Spring Cheese Omelet

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