Easy Keto Cooking, page 9
Moist and utterly delicious, these spicy, cheesy muffins are miniature powerhouses. They make a filling breakfast, but they’re also yummy additions to lunchboxes, and work well as accompaniments to Salisbury Steak with Quick Mash or Mexican Chicken Bowls.
MAKES: 12 MUFFINS
HANDS-ON TIME: 10 MINUTES
OVERALL TIME: 40 MINUTES
6 large eggs
⅓ cup (80 ml) extra-virgin olive oil or melted butter
¼ cup (60 ml) water
½ teaspoon sea salt
¼ teaspoon black pepper
1 medium (200 g/7.1 oz) zucchini, grated
1½ cups (170 g/6 oz) grated Cheddar cheese
2 (28 g/1 oz) jalapeño peppers, finely chopped
1 cup (100 g/3.5 oz) almond flour
⅓ cup (40 g/1.4 oz) coconut flour
4 tablespoons (28 g/1 oz) flax meal
2 teaspoons onion powder
½ teaspoon garlic powder
2 teaspoons gluten-free baking powder
Preheat the oven to 350°F (175°C, or gas mark 4). Crack the eggs into a bowl and beat with the olive oil, water, salt, and pepper. Add all the remaining ingredients and mix until well combined. Spoon the mixture into a silicone muffin pan to make 12 muffins (or use a regular muffin pan greased with a small amount of ghee). Place in the oven and bake for about 30 minutes, until the tops are golden brown and the insides are set and fluffy. Remove from the oven and let cool slightly. While the muffins are still warm, remove them from the muffin pan and place on a cooling rack. To store, place in an airtight container and refrigerate for up to 5 days, or freeze for up to 6 months.
NUTRITION FACTS PER SERVING
(1 MUFFIN)
TOTAL CARBS: 4.8 G
FIBER: 2.4 G
NET CARBS: 2.4 G
PROTEIN: 9.7 G
FAT: 19 G
CALORIES: 226 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (18%)
FAT (78%)
Bubble & Squeak Breakfast Bake
Bubble and squeak is a simple all-day English breakfast dish made with leftover veggies. The traditional recipe uses mashed potatoes, which acts as the “glue” that holds the dish together. To create the same effect and flavor with fewer carbs, I’ve replaced the mashed potatoes with cauliflower and a few beaten eggs. Serve with pickles, fried eggs, sausages, or avocado.
MAKES: 6 SERVINGS
HANDS-ON TIME: 15 MINUTES
OVERALL TIME: 30 MINUTES
2 tablespoons (30 ml) duck fat or ghee
8 slices (240 g/8.5 oz) bacon, chopped
1 small (70 g/2.5 oz) yellow onion, chopped
1 clove garlic, minced
1 small (300 g/10.6 oz) cauliflower, chopped
1 small (300 g/10.6 oz) green cabbage, shredded
2 cups (200 g/7.1 oz) shredded Brussels sprouts,
¼ cup (60 ml) water
4 large eggs, lightly beaten
Salt and black pepper
Heat a large deep-dish skillet greased with the duck fat over medium-high heat. Add the bacon and cook for about 5 minutes, until lightly browned and crispy. Add the onion and cook for another 5 minutes, then add the garlic and cook for 1 minute more. Add the cauliflower, reduce the heat to medium, and cover with a lid. Cook for about 5 minutes. Add the cabbage, Brussels sprouts, and water. Cook, covered, for 2 minutes. Then remove the lid and cook for 3 to 4 minutes more. Mix in the eggs and cook until set, about 5 minutes. Alternatively, place the skillet under the broiler and cook for about 5 minutes until lightly golden and set. Season with salt and pepper.
NUTRITION FACTS PER SERVING
TOTAL CARBS: 9.7 G
FIBER: 3.8 G
NET CARBS: 5.9 G
PROTEIN: 12.4 G
FAT: 17.8 G
CALORIES: 240 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (10%)
PROTEIN (21%)
FAT (69%)
California Crab Cakes
Crab cakes are easy to dress up or down. Served with asparagus, avocado, and my Spicy Hollandaise Sauce, they make an elegant weekend brunch. You can also prepare a batch in advance and pop a couple into your lunchbox for a no-fuss workday lunch.
MAKES: 6 SERVINGS (12 PATTIES)
HANDS-ON TIME: 30 MINUTES
OVERALL TIME: 30 MINUTES
Crab Cakes:
1 pound (450 g) cooked or canned crabmeat
2 large eggs
½ cup (30 g/1.1 oz) coconut flour
2 tablespoons (14 g/0.5 oz) flax meal
½ cup (55 g/1.9 oz) mayonnaise
½ teaspoon salt
½ teaspoon black pepper
1 teaspoon Dijon mustard
1 teaspoon Sriracha sauce
2 tablespoons (8 g/0.3 oz) chopped fresh parsley
1 tablespoon (15 g/0.5 oz) ghee or duck fat
Spicy Hollandaise Sauce:
3 large egg yolks
3 tablespoons (45 ml) each fresh lemon juice and water
¾ teaspoon Dijon mustard
⅓ cup (80 ml) extra-virgin olive oil
1 tablespoon plus 1 teaspoon (20 g/0.7 oz) Sriracha
Salt and black pepper
Serve with (per serving):
6 to 10 asparagus spears (57 g/2 oz), woody ends removed
Optional: handful of fresh arugula
¼ medium (40 g/1.4 oz) avocado, sliced
To make the crab cakes: Place all the ingredients except the ghee in a mixing bowl and combine. Use a ¼-cup measuring cup (about 55 g/1.9 oz) to measure out each patty. The mixture will be wet so you’ll need to use your hands to form the patties. Heat a large pan greased with the ghee over medium heat. Once hot, add as many patties as you can fit in a single layer, until you’ve cooked 12 patties in total. Cook them 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.) Set the cooked patties aside.
To make the hollandaise sauce: fill a medium saucepan with a cup of water and bring to a boil. Mix the egg yolks with the lemon juice and 3 tablespoons water, plus more if it's too thick, and the Dijon mustard. (Use the leftover egg whites to make focaccia on this page). Place the bowl over the saucepan filled with water. The water should not touch the bottom of the bowl. Keep mixing until the sauce starts to thicken. Slowly pour the olive oil into the mixture, and stir constantly until the sauce becomes thick and creamy. Stir in the Sriracha sauce, and season to taste. If the sauce is too thick, add a splash of water.
Boil the asparagus in a saucepan filled with salter water for about 2 minutes until crisp-tender. Drain and keep warm.
To serve, place a few asparagus spears, and, optionally arugula, on a plate. Top with crab cakes and avocado, and serve with hollandaise sauce. The crab cakes can be stored in the fridge (minus the toppings) for up to 4 days.
NUTRITION FACTS PER SERVING
(2 CRAB CAKES + VEGETABLES + 2 TABLESPOONS/30 ML HOLLANDAISE SAUCE)
TOTAL CARBS: 9.7 G
FIBER: 5.6 G
NET CARBS: 4.1 G
PROTEIN: 21.5 G
FAT: 35.5 G
CALORIES: 437 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (20%)
FAT (76%)
Abundance Breakfast Bowls
Breakfast pancakes don’t have to be sweet. Here, spicy, savory, zucchini pancakes act as a base for all kinds of filling, low-carb toppings, such as sausage, avocado, kimchi, and egg. These breakfast bowls are nutritious, are good for your gut, and provide enough protein and fat to keep you going for hours.
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 45 MINUTES
Curried Zucchini Pancakes:
2 medium (400 g/14.1 oz) zucchini, grated
1 teaspoon salt
2 teaspoons (4 g/0.2 oz) mild curry powder
1 teaspoon onion powder
½ teaspoon ground turmeric
¼ teaspoon black pepper
4 large eggs
3 tablespoons (24 g/0.8 oz) coconut flour
2 tablespoons (8 g/0.3 oz) chopped fresh herbs, such as parsley, cilantro, or mint
2 tablespoons (30 ml) duck fat or ghee, divided
Serve with (per serving):
2 pieces (134 g/4.7 oz) gluten-free sausages
1 cup (30 g/1.1 oz) spinach or other soft leafy greens
¼ large (50 g/1.8 oz) avocado, sliced
¼ medium (50 g/1.8 oz) cucumber, sliced
¼ cup (35 g/1.2 oz) kimchi or sauerkraut, drained
1 large egg, soft-boiled, fried, or poached (see here)
1 teaspoon sesame seeds
Pinch of salt and red pepper flakes
To make the pancakes: Combine the zucchini and salt in a large bowl. Let it sit for 20 to 30 minutes, then squeeze out the extra liquid with your hands. Place the drained zucchini into another bowl. After draining, you should end up with about 9.5 ounces (270 g) of zucchini.
Add the remaining ingredients, except the duck fat, to the bowl with the drained zucchini and mix until well combined. Grease a large pan with a tablespoon (15 ml) of the duck fat. Scoop some of the zucchini mixture into a ⅓-cup (80 ml) measuring cup to measure out the pancakes. Place 3 to 4 pancakes at a time in the hot pan, and cook over medium heat for 4 to 5 minutes. Use a spatula to flip them over. Cook for another 2 to 3 minutes until golden brown. Transfer to a plate, and repeat for the remaining mixture until you’ve make 8 pancakes, greasing with more ghee as needed.
Once the pancakes are cooked, add the sausages. Cook for 5 to 7 minutes, turning occasionally, until golden brown and cooked through.
Serve the pancakes with the cooked sausages, spinach, avocado, cucumber, kimchi, and egg. Sprinkle with sesame seeds and red pepper flakes. Season with salt to taste, and serve immediately.
NUTRITION FACTS PER SERVING
(2 PANCAKES + ALL SERVING OPTIONS)
TOTAL CARBS: 15 G
FIBER: 7.7 G
NET CARBS: 7.3 G
PROTEIN: 38.1 G
FAT: 48.6 G
CALORIES: 642 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (5%)
PROTEIN (25%)
FAT (70%)
PB & Jelly Chia Parfaits
Based on everyone’s favorite lunchtime treat, these breakfast parfaits are naturally sweetened with blackberries and call for paleo-friendly almond butter instead of peanut butter. Plus, MCT oil adds an extra energy boost and helps keep you full until lunch. Sweeteners are optional—but best avoided during the induction phase—in this guilt-free, low-carb breakfast.
MAKES: 4 SERVINGS
HANDS-ON TIME: 15 MINUTES
OVERALL TIME: 30 MINUTES
Chia Layer:
1 cup (240 ml) unsweetened almond milk
½ cup (120 ml) coconut milk
2 tablespoons (32 g/1.1 oz) almond butter, preferably roasted almond butter
2 tablespoons (30 ml) MCT oil, or MUFA-based mild-tasting oil (see here)
½ teaspoon vanilla bean powder or ground cinnamon
Pinch of sea salt
¼ cup (32 g/1.1 oz) whole chia seeds Optional:
2 tablespoons (20 g/0.7 oz) powdered erythritol or Swerve, or 5 to 10 drops liquid stevia extract
Jelly Layer:
1 cup (144 g/5 oz) blackberries, fresh or frozen
3 tablespoons (45 ml) water
1 tablespoon (15 ml) fresh lemon juice
1 teaspoon fresh lemon zest
Optional: 1 tablespoon (10 g/0.4 oz) erythritol or Swerve, or a few drops of stevia, to taste
1 tablespoon (8 g/0.3 oz) whole chia seeds
To Assemble:
¼ cup (64 g/2.2 oz) almond butter, preferably roasted almond butter
To make the chia layer: Place all the ingredients, except the chia seeds, into a blender. Pulse until smooth and then pour into a bowl. Add the chia seeds and erythritol or stevia, if using, and set aside for 20 to 30 minutes, or overnight.
To make the jelly layer: Place the blackberries, water, lemon juice, lemon zest, and erythritol, if using, into a saucepan. Bring to a boil over medium heat. Cook for 2 to 3 minutes to soften, then remove from the heat. Mix in the chia seeds and set aside for 15 to 20 minutes.
To assemble: Divide the prepared chia layer among 4 jars. Top each with the blackberry jelly, followed by a tablespoon (16 g/0.5 oz) of almond butter each. Serve immediately, or refrigerate for up to 4 days.
NUTRITION FACTS PER SERVING
TOTAL CARBS: 13.5 G
FIBER: 8.6 G
NET CARBS: 4.9 G
PROTEIN: 7.9 G
FAT: 28.9 G
CALORIES: 351 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (6%)
PROTEIN (10%)
FAT (84%)
◁ Crispy Cinnamon Waffles
These fragrant cinnamon waffles are just what you need on a Sunday morning. And because they only take fifteen minutes to whip up, you won’t have to spend all morning in the kitchen, either. They’re especially irresistible when served with your favorite sweet Flavored Butter (here).
MAKES: 8 WAFFLES
HANDS-ON TIME: 15 MINUTES
OVERALL TIME: 15 MINUTES
1½ cups (150 g/5.3 oz) almond flour
1 tablespoon (8 g/0.3 oz) psyllium husk powder
2 teaspoons (4 g/0.2 oz) ground cinnamon
¼ teaspoon vanilla bean powder, or 1 teaspoon sugar-free vanilla extract
2 tablespoons (20 g/0.7 oz) granulated erythritol or Swerve
¼ teaspoon baking soda
½ teaspoon cream of tartar or fresh lemon juice
2 large eggs
¼ cup (60 ml) unsweetened almond or cashew milk
2 tablespoons (30 ml) coconut oil for greasing
Optional per serving: ½ to ¾ ounce (10 to 20 g) of any sweet Flavored Butter (here), and few slices of crispy bacon
Place all the dry ingredients in a bowl and combine well. Add the eggs and almond milk, and mix well until you create a loose cookie dough–like batter. To make each waffle, spoon about ¼ cup/60 g of the batter into a greased, preheated waffle maker, close, and cook for 1 to 2 minutes, or until crisped up and cooked through. Re-grease as needed until you make 8 waffles. Transfer the waffles to a plate and let cool for a few minutes before serving. Store any leftover waffles in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months.
NUTRITION FACTS PER SERVING
(2 WAFFLES)
TOTAL CARBS: 10.3 G
FIBER: 5.9 G
NET CARBS: 4.4 G
PROTEIN: 11.4 G
FAT: 22.3 G
CALORIES: 265 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (7%)
PROTEIN (17%)
FAT (76%)
Chocolate Soufflé Pancake with Pumpkin Pie Swirl
Treats like pancakes aren’t usually allowed on a keto diet, right? Wrong! You can enjoy this indulgent chocolate soufflé pancake and still stay within your carb limit. And its presentation is so impressive: I’ve made several variations of these fluffy pancakes, and they’re a big hit on social media.
MAKES: 2 SERVINGS
HANDS-ON TIME: 15 MINUTES
OVERALL TIME: 20 MINUTES
4 large eggs
¼ teaspoon cream of tartar or apple cider vinegar
Pinch of sea salt
¼ cup (40 g/1.4 oz) powdered erythritol or Swerve, divided
2 tablespoons (10 g/0.4 oz) cacao powder
2 tablespoons (30 ml) melted butter, ghee, or virgin coconut oil
½ teaspoon pumpkin pie spice
1 tablespoon (15 ml) ghee or virgin coconut oil
Preheat the oven to 400°F (200°C, or gas mark 6).
Separate the egg whites from the yolks. Mix the yolks with a fork. Add the cream of tartar and salt to the egg whites. Using an electric mixer, beat the egg whites on medium-low speed for about 2 minutes until the whites become foamy. Add 3 tablespoons (30 g/1.1 oz) of the erythritol. Keep beating until stiff peaks form.
Fold 3 egg yolks (keep one egg yolk in the bowl) into the mixture using a silicone spatula. Sift in the cacao powder and gently combine with the egg white mixture without deflating them. To the bowl with the reserved egg yolk, add the melted butter, pumpkin pie spice mix, and the remaining 1 tablespoon (10 g/0.4 oz) erythritol.
Spread the pancake batter in a hot 8- to 9-inch (20- to 23-cm) skillet greased with the ghee. Use the rounded side of a teaspoon to draw a spiral-shaped swirl into the pancake, starting in the middle and ending at the edges. Then use the teaspoon to drizzle the prepared pumpkin pie filling into the swirl. Cook over low heat for about 5 minutes, until the bottom of the pancake starts to brown. Remove from the burner and place under the broiler for about 5 minutes, or until the top is lightly browned. Serve immediately with a dollop of sour cream, whipped cream, or coconut cream.
For dairy-free whipped cream: Simply place the contents of a 13.5 ounce (400-ml) can of coconut milk in a bowl. Use an electric mixer to slowly whip it up until fluffy, just like dairy whipped cream.
NUTRITION FACTS PER SERVING
(½ PANCAKE)
TOTAL CARBS: 5.9 G
FIBER: 2.4 G
NET CARBS: 3.6 G
PROTEIN: 13.8 G
FAT: 31.8 G
CALORIES: 354 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (16%)
FAT (80%)
CHAPTER THREE
Light Dishes and Appetizers
When you’re following a ketogenic diet, snacking is generally discouraged, because it can stall your progress (to find out why, see here). But the fact is that life gets busy, and you might not always have time to make healthy meals when you’re running around all day. That’s why it makes sense to have some healthy snack options on hand.
The recipes in this chapter are here to help, and they’re way better than the high-carb, processed foods we grab without thinking when hunger strikes—like crackers, chips, or a burger from your local fast-food chain. If you’re traveling and need a quick on-the-go snack, make a batch of Multiseed Keto Crackers and munch on them with a low-carb dip—like the Macadamia Cheese Dip—or some sliced avocado. Super-portable Deviled Eggs Two Ways—a keto classic!—do the trick, too. They’re full of protein and good-for-you fats, and they are easy to pop into your bag for a quick, nourishing nibble. And if you’re throwing a party, you’ll find plenty of keto-friendly crowd-pleasers, here, too: none of your guests will be able to say no to Crispy Ranch Chicken Wings or Tomato & Feta Bruschetta—and neither will you!
