French Toast Sticks – Gluten Free, Low Carb, Keto, Grain Free

This is another one of those “easy to make” breakfasts that you can make the morning of or ahead of time and freeze! The recipe is for a single batch. You can easily double, triple, quadruple… whatever, the recipe and make lots!

What You Need

3 tbs almond flour

1/2 tsp baking powder

1 egg

1 1/2 tbs butter (melted)

1/2 tsp cinnamon 

1 tsp Pyure Stevia


What To Do

Mix together all the ingredients in a well greased microwave safe dish. A square or rectangle dish works best for this. If you feel like being fancy… hold the cinnamon, then sprinkle it on top and swirl it in.  Microwave for 90 seconds. From this point it is up to you how you want to cut them when you remove them from the container. I cut them into sticks. If you have a toaster that is a great option to crisp them up. I used a cast iron pan to crisp mine up a little. I would do this step before freezing any that you plan to save for later. Serve alone or with a little sugar free syrup for dipping.



These are per each serving above.

Fat: 32g

Protein: 11g

Carbs: 3g net (6g total, 3g dietary fiber)

My Fitness Pal Link

Breakfast ideas for the keto kid, parent or family on the go!

Okay! Let’s talk breakfast! In our house we have two young boys with never-ending appetites! So… they seem to want breakfast every single morning – keto has not changed that in them. My husband and I stopped wanting breakfast every morning a long time ago. We usually tend to fast through breakfast. While I have been pregnant I have been a little more hungry than usual in the morning, but nothing a couple sausage links or cup of BPC won’t fix… I still don’t want a full plate of bacon and eggs or anything else like that. If you or your household is anything like mine, making a full, hot breakfast for the kids every single morning is just not ideal. So, browse this post and find all the recipes I have blogged or linked up. I keep  batches of multiple options in the freezer at all times so that I can just heat up what the boys ask for in the morning. If your kids are older, they can even heat theirs up themselves in the morning. Just because all that easy, processed junk is out of our houses, that does not mean  convenience has to be completely out the window… you just have to do a little prep once in awhile!

Keto Waffles! I love these because the recipe makes a ton, they freeze easily, reheat easily and are simply a staple in our house – we almost ALWAYS have them in the freezer.


Chocolate Chip Mini Pancakes! This is another one that freezes well! This one is great to heat and run with, you can toss them in a paper towel or bag and eat them on the go! 


French Toast Sticks! These came to me after remembering how something my oldest loved back in the non-keto days from a fast food chain. So easy for a quick, easy breakfast! Also perfect from the freezer!


Keto Pancake Sandwiches! If you ever loved drive-thru breakfast sandwiches, these are awesome. I keep all the separate pieces frozen in bags then pull out whats needed for one when they are requested and just heat it up and assemble. If hubby is hungry in the morning this is a great one to put in a piece of foil after heated and toss on top of his lunch box for him to grab on the way out the door. 


Bacon and Eggs… I mean this is an old standard. We buy the 3lbs of thick sliced bacon from costco, cut each pack in 1/2 (so we get 4 days of bacon per 3lbs) and bake. I place the bacon on a well greased, foil lined baking sheet and bake at 425 until desired doneness. For our eggs, I only scramble… just beat the eggs and add in some heavy whipping cream – cook on medium until fluffy. This seems like something you can’t do ahead, but leave it to me to figure that one out too. Buy THESE awesome meal prep containers – undercook your bacon and eggs. Portion some of both into the containers and freeze – remove the bacon when you heat up the eggs – the bacon only needs about 30 seconds in the microwave to unfreeze.

Another good one that I blogged as a snack, but is GREAT for running out the door are “granola” bars. These are quick and easy and take ZERO effort to prep.


These are some great ideas to really get you started! I will come back and add more as I cook / bake and photograph them!

Keto Waffles – Low Carb, Keto, Gluten Free

I love that keto waffles exist! I am not a fan of making a fresh cooked batch every single morning that they are requested however… so I make a ton and they freeze and reheat GREAT!

What You Need

8 eggs

8 oz cream cheese (softened)

1/2 cup butter (melted)

1 tsp vanilla extract

1/3 cup Pyure Stevia

1 cup almond flour

3/4 cup coconut flour

1 tbsp baking powder

Water (as needed)


Makes 10 large waffles or 40 waffle pieces (my kids only eat 1 or 2 or a day so this recipe is awesome for us!).

How it’s made!

In a mixer or a blender, (I LOVE our blender and use it for a better mix on these),  add all ingredients except the water. Blend or mix until smooth.  You want the batter to be a little bit runny, if it is too thick, add in a little water and mix until smooth. Pour a small amount of batter into the waffle iron (you don’t want to put too much or it’ll overflow, about 1/2 a cup of batter should do). Keto waffles can always use to cook about twice as long as it takes for that little green “finished” light to turn on. When you are finished let them cool, cut them and then you can put all the extras in a large plastic bag and freeze! These freeze and re-heat perfect! This recipe makes 10 whole waffles for me!


Per whole waffle

Fat: 31g

Protein: 11g

Carbs: 1g net (6g total, 5g dietary fiber)

Mini Keto Chocolate Chip Pancakes – Grain Free, Sugar Free, Gluten Free

I know I am not the only one that is always looking to mix things up for breakfast options for the kiddos. Like many keto parents, I tend to fast through breakfast (though, now that we have our THIRD little boy on the way I do find myself hungry in the morning more often than usual). So… I am always looking for easy to make breakfasts that I can make in bulk for all those days I want the ease of a quick re-heat and serve. These are definitely one of those options. So, create, freeze and enjoy the convenience of these teeny tiny crowd pleasers!

What You Need

8 eggs

8 oz cream cheese (softened)

1/2 cup butter (melted)

1 tsp vanilla extract

1/3 cup Pyure Stevia

1 cup almond flour

3/4 cup coconut flour

1 tbsp baking powder

1/2 cup sugar free chocolate chips

Water (as needed)


Makes 36 regular mini pancakes or 72 mini pancakes.

How it’s made!

Preheat the oven to 350!

In a mixer or a blender, (I LOVE our blender and use it for a better mix on these),  add all ingredients except the chocolate chips and water. Blend or mix until smooth.  You want the batter to be a little bit runny, if it is too thick, add in a little water and mix until smooth. Add in the chocolate chips and mix with a spoon. Pour a small amount of batter  (literally only enough to cover the bottom of each spot) into the bottom of well greased muffin tins. For teeny tiny cakes you can always use a mini tin (which is what is pictured here). If you’d like a silicone version of that, click here. In this same batch I made muffin sized pancakes in our silicone muffin tins – those things are foolproof… all you do when it cools is turn them upside down and they fall out! These freeze and re-heat perfect!

Bake for 10 – 15 minutes. Watch them. When they are slightly browned and not squishy in the middle, the are done. The edges should be separating from the side of the pan a little.


Per regular mini-pancake

Fat: 9g

Protein: 3g

Carbs: 1g net (2g total, 1g dietary fiber)

Keto Gummies!

My kids LOVE these keto gummies! I am not even going to blog the recipe… I am just going to direct you to the one I follow! But, it took me forever to order the gummy bear mold and I have no clue why! This is the second time I have made gummies in these and it is such a breeze. My kids LOVE the little bears. I found these awesome little containers at the Dollar Tree the other day and they’re perfect for about 10 little bears. I keep them stacked on the bottom shelf of my fridge with all the other snacks that I leave right at the kids reach.

Keto Churros – Low Carb, Keto, Gluten Free, Sugar Free

I was browsing through saved recipes this morning to create our menu and grocery list when I happened upon a churro video (you know… the real kind with nasty sugar and real flour…). I was inspired to go make some keto churros! I have to tell you, I have made a TON of keto friendly treats. I almost never crave sweets, but my kids like treats, so I do it for them. The things I have made never pass the taste test for me… they tend to be fine for my kids, but if it doesn’t taste downright amazing, it isn’t worth eating to me. These… yeah, I’d eat them… probably a lot of them!


1 cup Water

1/3 cup Butter + 1/2 cup for coating later

1 1/2 tbs Granulated Stevia +2 tbs for sprinkling (I use Pyure, I highly suggest using this or Swerve)

1/2 tsp Pink Himalayan Salt  (We also use these grinders and they are AWESOME!)

1 tsp Pure Vanilla Extract

1 tsp Baking Powder 

3/4 cup Almond Flour (buying it here will save you a ton!)

1/4 cup Coconut Flour

2 Eggs

1 1/2 tbs Cinnamon


The “How To”

1. Preheat the oven to 350.

2. Place water, butter, 1 1/2 tbs of stevia, salt and vanilla into a pot on the stove. Bring to a boil.

3. While waiting for the above mixture to boil, in a dry bowl, mix together both flours and baking soda.

4. Once the wet ingredients have been removed from the stove, pour the flour mixture into the pot and fold together until well mixed. The dough should be almost (not completely though!) crumbly, if it is not, sprinkle in a little extra coconut flour at a time until it seems dry enough.

5. Crack both eggs into the pot and fold them in until well mixed. The dough should be very smooth.

6. Line a baking sheet with parchment paper.

7. Use a rubber spatula to place dough into either a large plastic bag and cut the end off. Or… get one of these AMAZING frosting guns like I have (that I use ALL the time)… and place the dough in there.

8. Squeeze dough out into mini-churro sized pieces (about 3-4 inches long) on the parchment paper.

9. Place the baking sheet in the oven for 10-15 minutes (until lightly golden brown).

10. While churros are baking, mix together extra stevia and cinnamon in a small bowl. Then, melt the extra butter in a separate bowl.

11. *You DO NOT have to do this step… it’s up to you. I had my deep fryer out and on, so I tossed the churros in there for about a minute to give them an extra crisp. They were perfectly delicious before I did this, so do not feel like you need to do this!

12. Brush churros with butter using a silicone basting brush, then take a pinch of the stevia/cinnamon mixture and sprinkle it over each one a little at a time.

13. Let them sit and dry, then you can toss them in a plastic bag to store in the pantry.

14. ENJOY!


MACROS  (per churro – I got 30 out of a batch)

Fat: 7g      Protein: 1g     Carbs: 1g (1g dietary fiber) 

*Though this recipe is technically 0g net carbs, knowing there is almond and coconut flour in it, I would go with 1g net carbs per churro.


To add it to your My Fitness Pal log:

Keto “Bruschetta”


I get asked to blog this recipe at least once a week. It is honestly the most simple recipe ever. When you are heading to an event and need to bring a dish to share, but you would like to enjoy it too, that can be tough. This one is a crowd pleaser. I actually get asked to bring it, in it’s keto form, every time. When I offer to make it the old “real brushcetta” way everyone tells me the crunchy bread ruins it.



1.5 cups mozzarella

2 tbs cream cheese

1 egg

3/4 cup blanched almond flour


4.5oz roll of Chevre (goat’s cheese)

3 roma tomatoes (thinly sliced)

1/2 cup fresh basil

So, let’s start here. Create the good old, famous, “fathead dough” as blogged here.  In this case, roll it really really thin. Cook it until you can see it is well toasted, it should be browned (not burnt, just browned) on top. Another great idea is to actually take it out when it starts to brown on top and flip it and wait for a similar effect on the opposite side.

Once it comes out of the oven, place a log of goat’s cheese (I find a great one at Aldi) that is room temp (you can also toss it in the microwave for 30 seconds), on top of the crust. Spread it evenly across the crust using a rubber spatula. Then cut it evenly (try to get about 20 squares). Then, garnish each square with one very thin slice of roma tomato. Dice up 1/2 cup of fresh basil and sprinkle on top. And, you’re done. Good luck not eating it all at once! 🙂

Macros: 20 Servings

Fat: 5g

Protein: 5g

Net Carbs: 1g (2g total, 1g fiber)

The Best Keto Taco Seasoning

What’s today? It’s TUESDAY! What’s that mean? Taco Tuesday, of course. I was born and raised in Arizona. My love of Mexican food runs deep! When we went keto I was thankful that all I had to do was crisp up some cheese and I could still have my tacos. But, giving up that delicious packet of seasoning wasn’t as easy. I knew how many carbs were in it, but every single DIY recipe was bland. Then, I found a great one for a “Taco Bell Copycat” recipe. It was definitely not keto friendly, but it helped me land here. I give you the most amazing, flavorful and keto friendly taco seasoning! Enjoy!

Toss everything in a bowl and mix together.  Use the entire batch for 1-2lbs of meat (we usually use it on 1.25lbs). Instead of mixing with water like a traditional spice packet, just toss it in with your undrained meat. On keto, you should be using a fattier ground turkey – the seasoning mixture really soaks up the greasiness while still keeping all that good fat in your meat.

  • 1 tbsp minced dried onion
  • 1/2 tsp onion powder
  • 2 tbsp almond flour
  • (or 1 tbsp almond flour, 1 tbsp unflavored protein powder)
  • 1/4 tsp cayenne pepper
  • 1 tsp chili powder
  • 1 tsp garlic salt
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/8 tsp stevia (I prefer Pyure)


Macros: Based on 5 servings

Carbs: 1g net (2g carbs, 1g fiber)

Fat: 2g

Protein: 1g

Keto Yeast Bread – Grain Free, Gluten Free, Low Carb

Okay – I have been asked to blog this bread for a long time. I have held off for a few reasons.

Mostly, I wanted to test it out in the kitchen a handful of times first.

The other being one of the ingredients. So, without a huge in depth research based essay and sugar and yeast I am just going to tell you this and you make a decision for yourself if you’d like to make and try this bread or not… as with all things keto that sit on that yes/no/maybe fence. This recipe has 1 tsp of sugar in it. The sugar is mixed with the yeast to activate the rise. It has VERY little impact on the carb count in this bread and long story short – yeast eats sugar (before it even gets mixed into the dough) – so, while I calculated the macros with the full tsp of sugar – the jury is out if even that much is actually metabolized in the bread. I created this recipe because I had tried a half dozen other low carb breads and couldn’t get a good rise. I’m not going to lie – this one passes the sniff test, it is flexible like “real bread” and it gets a decent rise as well as having one of the most bread-like flavors of most recipes. I created it for my children – I don’t miss bread badly enough to have it. I made it to get my children through the “sandwich” phase.  When I was finding pieces of this (kind of pricey to create) bread sitting around with the peanut butter or meat licked or picked off, I knew we had made it over the hump… I no longer make this, I have actually given the last two loaves away to keto friends. But, if you are just “low carb” and not keto, or you need a crutch to get through, this is your recipe you have been looking for. Enjoy!


*Pardon the cell pic – I haven’t baked it and taken shots with the fancy cam! 🙂

What You Need

Dry Ingredients

1 ¼ cup almond flour (not meal!)

¾ cup psyllium husk powder – I highly recommend NOW brand, others tend to leave a purple hue in your baking.

1 cup whey unflavored powder (THIS is the cleanest brand you will find – no soy)

2 tsp baking soda

3 tsp xanthan gum

1 tsp Pink Himalayan Salt

Wet Ingredients 

12 oz egg whites

1 tsp cream of tartar

3 egg yolks

2 tsp apple cider vinegar

3 tbs bacon grease


Yeast Mixture

1 packet fast rising yeast

2 tbs warm / hot water

1 tsp sugar


The Execution

Place all dry ingredients your food processor- pulse until well blended and fine. Set aside.

Put egg whites and cream of tartar in your stand mixer (I use a Kitchen Aid – at the very least you need a handheld electric mixer). Mix until you have peaks on your egg whites. For added effect, freeze your mixing bowl for a few minutes first.

While peaks are forming mix yeast, water and sugar – it should create a little rise in 5 min.

When whites are stiff and peaky – add yolks and apple cider vinegar and yeast mixture. Mix for a few seconds. Do not let the whites collapse completely, just a couple rotations in the mixer.

Then add 1/2 the dry mixture, mix for a few seconds. Add the rest. mix until it is doughy. Pour into well greased bread pan, smooth dough across the pan.

Bake at 325 for 45-60 min (it should look dry, brown and slightly crisp on the outside).

Let it cool on a baking rack, then slice thinly – I make 22-26 slices per loaf.

It is also great to aim for 22 thin slices with thick ends and cut the ends into tiny squares, dry them out and season and bake them into keto croutons!


Keto “Wild Rice” – Low Carb, Grain Free, Egg Free, Gluten Free



What You Need:

1 head of cauliflower, riced or 16oz bag of cauliflower crumbles

1 cup hemp seeds

1/2 cup sliced almonds

4 tbs butter


  • 1teaspoon dry chopped onion flakes
  • 12teaspoon dry parsley flakes
  • 14teaspoon garlic powder
  • 14teaspoon onion powder
  • 12teaspoon ground cumin
  • 14teaspoon ground ginger
  • 12teaspoon black pepper
  • 12teaspoon salt
  • 1/2 cup chicken stock

The Execution

Rice your cauliflower using a food processor… I suggest THIS ONE – if you are doing this from a head of cauliflower, make sure to squeeze the riced cauliflower out in a towel a few times to remove as much moisture as possible.

Mix all your dry seasonings together in a separate bowl.

On the stove over med-high heat melt butter into your saucepan, then add cauliflower and hemp seeds. Add seasoning mix and chicken stock and cook until well absorbed.  Add in sliced almonds, mix everything thoroughly.  Serve with your favorite meat dish.


Macros: 222 calories, 20g fat, 10g protein, 4g (net) carbs (6 total, 2 fiber)

Makes six servings