Tag Archives: keto

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

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 Kid Tips – Pro Tip #1

So you want to have “keto kids”. Cool. Now, how do we go about getting from a processed “carbage” pantry to easy grab-and-go keto options? Well… there are a ton of ways to do this and I will get to all of them eventually. But, I want to share my favorite keto kid tip with you now.


I discovered these trays while bargain shopping one day. I had been in search of a perfect “bento” type option for my {now} three year old for his lunch box for preschool. I wanted it to have plenty of compartments, not just three. I couldn’t find exactly what I was looking for, well shy of spending $25+ online for something. Then I stumbled on this bad boy and it was a game changer! “Bento box”? Nope. It’s an extra large ice tray… with a lid. PERFECT!


Toddlers like little bits of everything. Heck… I am the same way, I like a little of all sorts of stuff. Kids, toddlers, adults… anyone. These are perfect for day-long keto eating. I highly suggest you buy them. I found them locally – but chances are slim you will too. So, I suggest getting them HERE. The price is great and they will seriously make keto snacks and lunches on the go so easy for your kiddos.


We take them with us to friends houses so we don’t run into hunger in a home with less than keto-friendly options, they are great for the movies, school lunches, picnics, road trips etc. And… they are super easy to pack in the evening and toss into the lunch box first thing in the morning!


So… for this self-proclaimed brilliant tip and tool… you are ever so welcome! 🙂

“Mock-uccino” – aka Keto {Sugar Free Frappuccino}

So… my single biggest leap when I decided to commit to keto was giving up my Frappucino addiction. I don’t crave them often anymore, but on a warm day I will think about it fleetingly. I decided to whip up my own last week.  The java chip was my jam – so this is what I made.




1/4 cup coffee

1/2 cup heavy whipping cream

1/4 cup crushed ice

1.5 tbs cocoa powder

2-3 drops stevia drops (you may want more or less depending on your taste)

1/2 square dark chocolate (I prefer lindt 90%)



Place everything in a blender (like this one), blend until smooth. Top with whipped cream (I make my own). Enjoy!


Macros: Fat – 26g, Protein – 3g, Carbs – 4g (net, 6 total, 2 fiber)

Asiago Sun-dried Tomato Chicken “Pasta”




  • 1/2 tsp xanthan gum
  • 1/2 cup sundried tomatoes
  • 1 large spaghetti squash
  • 1 cup red onion, diced
  • 2 cloves, garlic diced
  • 1 cup green onions
  • 2 lb(s) boneless skinless chicken breast
  • 2 tbsp chopped fresh parsley
  • 1/8 tsp cayenne pepper
  • 1 tbsp  Garlic Salt
  • 2.5 cups heavy whipping cream
  • 1 cup asiago cheese
  • 0.50 cup, Chicken Stock
  • 3/4 cup crumbled fresh bacon

The Execution

  • Cut spaghetti squash (I cut mine into about 4 rings) – place on parchment paper on a baking sheet and place in the oven at 350. It will need to cook for 45 minutes. Remove and let cool. When it is cooled, fork spaghetti out of it and place in a bowl and set aside.
  • Heat 1.5 cups cream and 1/2 cup chicken stock to a boil, then turn the heat down so it doesn’t bubble over. Add sundried tomatoes,  asiago cheese and xanthan gum. Whisk on low for a couple of minutes while it thickens, then remove from heat and set aside.
  • Cook bacon until brown – crumble and set aside.
  • Cook chicken breasts (I grilled mine) – slice thinly, set aside.
  • In a large saucepan, add bacon, red onion and bacon grease. Saute until the onion is translucent. Add in garlic. Then add green onions, chicken and 1 cup cream. Cook, stirring frequently for about 5 minutes. Mix in asiago sauce and cayenne pepper and garlic salt.  Mix in spaghetti squash. Cook everything together for about five minutes. Serve sprinkled with parsley. 

Makes 10 servings – You could totally 1/2 the overall recipe (except the chicken) and not use spaghetti squash and just do sauce and chicken.

Total Fat: 32g

Total Protein: 31g

Net Carbs: 5 (6 total, 1 fiber)

Nut “Granola” Bars – Grain Free, Gluten Free

When one thinks “keto” they generally don’t think “convenient”.  This is certainly true. But, as anyone who has been following keto for awhile knows – putting in the effort is worth it. And, it’s really fun to get in the kitchen and see what you can create with all these amazing real foods we eat. But, sometimes, especially when it comes to kids, having a quick to grab snack is really helpful. So, invention is the mother of necessity. After one failed attempt (and throwing away a pan of expensive ingredients)… I got this right. I made them for the third time over the weekend and they were much better than the last batch. So, with that, I am ready to blog them. 🙂



3 cups dry ingredients – you choose what works for you – I have used peanuts, almonds, sunflower seeds, etc.  In this particular batch I used one cup peanuts (from Aldi), 1.5 cups salted almonds (also from Aldi) and 1/2 cup unsweetened coconut flake.

1/2 cup Stevia in the Raw

4 squares of Lindt 90% Dark Chocolate

2 large eggs



Pre-heat oven to 325. In a food processor (I use and love this one – great value for what it is) add nuts, coconut, stevia, 2 squares of the dark chocolate (break it up into smaller pieces before you toss it in). Then pulse until everything is in small pieces (don’t go too long or you will just end up with powder 🙂 ). Then crack both eggs into the food processor. Pulse again just until it is well mixed in. It’ll be a crumbly, but gooey texture. Use a rubber spatula to press it firmly into a well greased 8×8 metal pan. Cook for 10 minutes. Remove and let cool. Heat the other two squares of chocolate to melted, drizzle over the top. Place in freezer for a few minutes to harden. Then cut them IN THE PAN. I get 16 bars out of mine. Use a metal spatula to remove. I keep mine in snack baggies in the kid’s snack bucket in the refrigerator. Honestly, I think they would be fine in the pantry for a few days, but I keep them there because they aren’t gone in a few days and that is just where the kid’s snacks are.


Macros: Calories: 151, Protein: 6g, Fat: 13g, Net Carbs: 3g (5g less 2g dietary fiber).

Copycat CPK Kung Pao Spaghetti – Ketofied!


Once in awhile I will get a major craving for something from my pre-keto life. Recently I was overcome with thought of my love for CPK’s (California Pizza Kitchen) Kung Pao Spaghetti. I took to the internet for some copycat ideas, took a keto spin at them and we arrived here. Delicious! Like so delicious that I kept sneaking extra bites out of the leftovers container I was putting together for tomorrow!


    • 1 cooked and “spaghettied” spaghetti squash (I will make a whole post on the best way to do this soon!)
    • 2 tablespoons butter
    • 3 boneless, skinless thin-sliced chicken breasts
    • Pink Himalayan Salt and Ground Peppercorn to taste (for cooking chicken)
    • 4 cloves garlic, minced
    • 1/4  cup peanuts
    • 2 green onions, thinly sliced
  • 2/3 cup soy sauce or liquid aminos
  • 1/2 cup chicken broth
  • 1/2 cup dry sherry
  • 2 tablespoons siracha
  • 1/4 cup stevia
  • 2 tablespoons red wine vinegar
  • 1/4 tsp xanthan gum
  • 1 tablespoon sesame oil


  • Cut spaghetti squash (I cut my in rings instead of lengthwise – about 5 sections) – lay on parchment paper on a cookie sheet – cook for 45 minutes at 325. When done – remove, fork out the seeds then put all the spaghetti in a bowl, set aside.
  • In a small bowl, whisk together soy sauce, chicken broth, garlic, dry sherry, siracha, stevia, red wine vinegar, xanthan gum and sesame oil; set aside.
  • Heat butter in a large skillet over medium high heat. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook – covered, flipping once, until cooked through, about 3-4 minutes per side. Use a meat thermometer to check for doneness – 165 degrees is ideal.  Remove from pan when done and dice into cubes.
  • Stir in soy sauce mixture and bring to a boil, reduce heat and simmer until thickened, about 2 minutes. Stir in spaghetti squash, chicken, peanuts and green onions.
  • Enjoy!!!