Here’s a collection of recipes that my wife and I have put together. Enjoy!

Loaded Cauliflower Bake

1 pound cauliflower bagged
4 oz sour cream
1 cup shredded cheddar cheese
2 slices cooked bacon crumbled, or real bacon bits
2 tbsp snipped chives or dried
3 tbsp butter, softened
¼ tsp garlic powder
Salt and pepper

Steam cauliflower in bag or steamer. Dry with towel or paper towels to soak up excess water. Put in food processor and process until smooth. Add in sour cream and softened butter. Process until combined and smooth. Add to baking dish. Stir in half the shredded cheese and chives. Top with remaining cheese, bacon bits and sprinkle with chives. Broil on top rack for about 3-5 min until cheese in melted.

Keto Waffles

2 scoops of plant based vanilla protein powder (we use Isopure)
2 eggs, separated
2 Tbsp butter, melted
Pinch of salt
1/2 cacao nibs (optional substitute if you like chocolate chip waffles)

Whisk egg whites until stiff peaks form. In separate bowl, combine protein powder, egg yolks and melted butter and whisk together. Fold in egg whites, cacao nibs and salt. Thin batter with water if necessary. Cook batter in waffle maker. Serve with sugar free syrup (we use Maple Grove Farms) and butter. Enjoy!

Serving size: 2
400 calories
26 g fat
34 g protein
4.5 g net carbs


Almond Cream Cheese Cookies

1 cup salted butter, softened
1/2 cup erythritol ( or other natural sweetener)
4 oz cream cheese
2 eggs
2 cups almond flour
1/2 cup coconut flour
1 tsp almond extract

Almond Cream Cheese Icing (optional)
1/4 cup butter softened
4 oz cream cheese
1/2 cup powdered erythritol ( or other natural sweetener. I used a food processor to make powdered sugar)
1 tsp vanilla extract

Whisk all ingredients together and spread onto cooled cookies. Refrigerate.

Pre-heat oven to 350°. Cream butter and erythritol together. Whisk or mix in cream cheese. Add in eggs. Stir in flours and extract. Squeeze dough with cookie press onto cooled ungreased cookie sheet. Or spoon a heaping teaspoon of dough onto sheet. Bake 10-12 minutes or until edges are a very light brown. Cool on rack about 15-20 minutes. Remove cookies from sheet and transfer to the refrigerator. The cookies will bon better as they cool and stay fresh longer in the refrigerator.


Keto Peanut Butter Muffins

1 cup almond flour
1/2 cup erythritol (or other natural sweetener)
1 tsp baking powder
1 pinch salt
1/3 cup peanut butter (natural, stir well if oil sets on top)
1/3 cup unsweet almond milk (or unsweet vanilla almond)
2 eggs
1/2 cacao nibs (get these on amazon, or a whole foods store)

Pre-heat oven to 350°. Combine all dry ingredients. Add peanut butter and almond milk, stir to combine. Add eggs and stir. Fold in cacao nibs. Spray muffin pan with cooking oil. Will make about 7 large muffins. Bake for 20-23 minutes or until toothpick inserted comes out clean. Cool on rack for about 15-20 minutes. Serve as is or with butter or sugar free syrup.

Serving size: 2 muffins
530 calories
41 g fat
15 g protein
4.5 net carbs


Homemade Alfredo Sauce

4 Tbsp butter
2 Tbsp cream cheese
3/4 cup half n half
3/4 cup heavy cream
1 tsp garlic powder
1 cup grated parmesan cheese

Melt butter, cream cheese, half and half and cream together over medium heat. Whisk in garlic powder and pepper to taste. Whisk in parmesan in small amounts until well combined. Simmer, stirring often, until sauce has thickened. Serve immediately. This is delicious over chicken, spaghetti squash, or zucchini noodles.

Roasted Asparagus

1 bunch asparagus
3 Tbsp melted butter
1 Tbsp grated parmesan
3/4 cup shredded mozzarella
1/2 tsp equal parts garlic powder, onion powder, pepper
Italian seasoning

Pre-heat oven to 400°. Line baking sheet with foil. Cut off ends of asparagus. Drizzle with melted butter. Sprinkle seasonings and parmesan over top. Bake for 15 minutes. Remove and top with mozzarella and a dash of Italian seasoning. Return to oven for 5-7 minutes until cheese is melted and a light brown on top. Enjoy!

Keto Pancakes

1/4 cup melted butter
1/4 cup heavy cream
1 packet truvia (or 1 tsp of natural sweetner)
1/2 tsp salt
4 eggs
1/2 tsp vanilla extract
1/4 cup coconut flour
1/2 tsp baking powder
1/4 cup cacao nibs (optional substitute if you like chocolate chip)

Heat griddle to 300°. Whisk together butter, cream, truvia, salt, eggs, and vanilla. Slowly whisk in baking powder and coconut flour. If batter seems too thick, add a little more heavy cream as desired. Spray griddle or skillet with cooking oil. I use pancake rings for the perfect size. Pour about 2 spoonfulls of batter into ring and spread out to fill the ring. Cook until both sides are a light brown. Serve with sugar free maple syrup. Enjoy!


White Chicken Chili

1 rotisserie chicken, shredded (about 5 cups)
2 bags cubed cheese ( any kind you prefer)
32 oz chicken broth
24 oz black bean salsa
1 1/2 tsp cumin

Combine all ingredients in crock pot. Cook on low for 5 hours. Stir occasionally. Enjoy!

Homemade Creamed Spinach

1 tsp olive oil
1 small bunch baby spinach (about 2 cups)
2 oz cream cheese
2-4 Tbsp grated parmesan (as desired)
Pinch of kosher salt
Cracked pepper to taste

Heat olive oil in skillet on medium heat. Add spinach, salt and pepper. Once spinach begins to wilt, reduce heat to low and add in cream cheese. Stir until melted together and sprinkle in parmesan as desired. Stir together and serve immediately. Pour over chicken, pork, or steak if you prefer or use as a side dish. Enjoy!



Keto Lasagna

Noodle Layers
6 eggs
12 oz regular cream cheese
3/4 cup parmesan cheese – grated
3 3/4 Cups Mozzarella Cheese – Shredded (get 6 cups total – see ‘filling’)
1 tsp. Italian Seasoning
1 tsp. Garlic Powder
1 tsp. Onion Powder

3 lb. Ground Beef
3.5 Cups 4 Cheese Pasta Sauce (Barilla makes a good one that’s 8 net carbs per 1/2 cup)
2 1/4 Cups Mozzarella Cheese – Shredded (get 6 cups total – see ‘noodle layers’)
12 Tbs. Whole Milk Ricotta Cheese
1/4 Minced Red Onion
3 tsp. Dried Oregano
3 tsp. Garlic Powder
3 tsp. Dried Basil
3 tsp. Italian Seasoning

Preheat the oven to 375. In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs. Add Parmesan cheese, Italian seasoning, garlic powder, and onion powder.  Mix until all ingredients are well combined.  Fold in mozzarella cheese and mix until well incorporated.

Cover three baking pans with parchment paper (Different than wax paper! Use parchment or the cheese will stick. No spray required with parchment paper. Even with spray, wax paper sticks…it’ll work in a pinch, but you’ll be scraping it to get the cheese noodles off).

Pour three equal parts of the mixture onto the three parchment-paper-covered pans and form it into a square that’s the size of your lasagna pan. Oh, by the way – you need a big, deep lasagna pan for this recipe.

Bake these @ 375 for 20-25 minutes, or until the cheese just starts to brown.

While all that’s happening, make the filling.

In a large skillet, brown the meat with the minced onion, oregano, garlic powder, dried basil and a pinch of salt.

Drain most of the fat from the pan and add 2.75 cups of the marinara sauce to meat.  Reduce heat to low and simmer for 10 minutes.

Pour 3/4 cup marinara sauce into bottom of lasagna pan.  Top with the first cheese noodle. Add 1/3 of the beef mixture, then spoon in 1/2 of the ricotta and spread it around a little, then 1/3 of your remaining mozzarella. Repeat. Add last noodle, add rest of the beef mixture, rest of the mozzarella (no ricotta on very top), and sprinkle with Italian seasoning.

Bake uncovered 20-25 minutes @ 375.

Cut into 12 servings:

Calories: 638
Fat: 44.5g
Net Carbs: 9
Protein: 51.9
Flavor: A million

Yeah, I know 3.5 cups of sauce is annoying because jars are about 2.5 cups. Here’s the deal. After you eat it, you’ll want to make it again. So just put the leftover sauce in the fridge…it’ll get used. Sure to be a family favorite.


White Chicken Chili

Shred a rotisserie chicken. 1 quart of chicken broth. 2 bags of Colby jack cheese cubes. 1 jar of Private Selection Mellow Black Bean and Corn salsa. 1 1/2 tsp cumin. Mix together in crock pot and cook on low for about 5 hours. Makes about 8 servings.

Fat: 29g
Protein: 30g
Carb: 3g
Calories: 414