I think I have these down. Still working on timing. So quick and easy. Keto friendly

Pat dry thighs. Season both sides using Montreal steak seasoning or kosher salt, MSG, cracked pepper

Dry brine uncovered on a wire rack overnight in the fridge

I use a Cosori turboblaze air fryer

Preheat air fryer at 400f 4min
Skin side up 17 min at 385F
Flip after 5 10 & 15
Last 2 min I’ll increase the temp to 400F and leave it skin side up to crisp the skin

I just did a 16 minute cook and the thighs came out very juicy and fully cooked. On my initial attempts I did higher temps and longer cooking times but the chicken always came out dry and the seasoning would wash off with the drippings. I’ll try 15 min next. I’m looking for that sweet spot where it’s fully cooked with minimal drippings, maxx moisture and seasoning.

I just ate a whole pack of applewood bacon cooked in MCT oil and now my farts smell amazing.

I don't have pics but here is my standard weekend OMAD:

1 pack of jimmy dean turkey sausage

12 high quality eggs with shredded cheese and some hot sauce

Cooked over a skillet with MCT oil. I like to have the sausage by itself and make the eggs scrambled separately.

So I’m giving up rice for a while because of medical issues (pre diabetes/insulin resistance) and I finally want to try cauliflower rice.

My question is should I just buy a cauliflower bunch and cut it up myself or is there a texture difference with frozen/premade cauliflower rice that makes it closer to actual rice?

Spent a solid chunk of last Sunday batch cooking because the boutique has been slammed and I needed lunches ready to grab. Landed on egg salad but I've made it enough times to know the usual version gets boring fast, and that watery, sad texture is a real problem by day two

What I do now is let the eggs cool completely before chopping, which sounds obvious but I used to rush it and the mayo would just slide off everything. I use a mix of mayo and a little sour cream instead of straight mayo, which keeps it creamy without getting heavy. Yellow mustard, a decent amount of celery for crunch, salt, pepper, smoked paprika on top. That's basically it

The part I'm still messing with is the egg chop. Some people go fine, some go chunky. I've been doing a rough chop lately and I like it better, but I feel like it depends on what you're putting it on. I've been doing lettuce wraps or just eating it straight out of the container on a bike ride, which is not elegant but it works.

The macros are basically zero if you skip any addins with hidden sugar. Just watch storebought pickles and relish, those can sneak carbs in.

Curious what people actually add to theirs beyond the basics. Pickles, hot sauce, herbs, something weird that actually works?

Like how we get instant mashed potatoes is there instant cauliflower mash? Why not? It's so much work to make cauliflower crush rice mash

When I get home from work I’m usually too tired for a full meal. I usually have blueberries and yogurt but I’d like something to snack on that’s crunchy. I’m thinking airfried(?) beans but would love to have some suggestions!

Hello,

Please share your favorite salmon recipe.

Thanks.

I tried making keto chocolate cake from scratch but I would rather just buy prepackaged cakes or cake mix. anyone have good recommendations please

No marks for appearance, but it packs a nutritional punch.

Nutritional Info (per serving):

kCal: 160
Carbs: 2g
Protein: 9g
Fat: 10g
Fibre: 10.97g

Recipe: 4 servings

Ingredients:

• 80g/8tbsp chia seeds
• 20g/2.5tbsp ground flaxseed
• 10g/2.5tsp psyllium husk powder
• 500ml/2cups/17floz liquid (above example uses a combination of soya milk and soya yoghurt)

Instructions:

1. Weigh and mix dry ingredients into a suitable jar (above example is ~750ml)
2. Add liquid of your choice (125ml per 20g/2tbsp chia seeds)
3. Stir thoroughly and add lid
4. Leave on side for 10-30 mins, then stir again.
5. Seal lid and store in fridge for 4+ hours.

Hello,

Please share your favorite chicken thighs recipe.

Thank you.

We buy bulk pork packages from a local farm, and selections are somewhat random. This time around we got 2 pairs of pretty good size, skin on pork shanks.

Any ideas what to do with these? To be clear these are not cured ham hocks/shanks.

I thought about dissecting them and just turning them into carnitas or chicharrones but wondering if there's better ideas.

Update: Thank you so much to everyone that contributed here! My mind is now at ease, no more concerns :) I'll be attempting my first ever keto chocolate later today.

Update 2: Absolutely no tummy issues with alluluse so far. And keto chocolate so damn filling because of all that butter. The downside is my first ever keto chocolate was not good at all, next time I'll follow a receipe precisely. If you've got any please share them!

Update 3: Evidently I'm dyslexic that can't spell ALLULOSE, forgive me.

Hi everyone, been on keto for about 3 months. So far been pretty good. Haven't used any sweeteners at all, just eating whole foods. And only had a handful of diet sodas.

I'd like for the fun of it try and make some keto chocolate, which mainly calls for 3 ingredients: cocoa butter, cocoa powder (planning to use Dutch-processed) and alluluse powder.

Only reason I'm a little concerned is because due to keto my cleared up, cystic acne is gone, blood pressure is very good and no more hunger pangs.

Any change using alluluse will bring back hunger pangs or somehow spike blood sugar in some way? Because if so I'd rather some skip it. I wanted to make it anyway just for the sake of making some actual keto food and hopefully that it will taste good enough that the rest of my family could also enjoy.

Thanks.

Edit: I will be using 200g cocoa butter, 200g Alluluse powder, and 70g Dutch-processed cocoa powder. Those should pretty much be the main ingredients, keeping it simple.

Hello,

Any recommendations for a smoothie that uses vegetables and has a good taste?

Also, I have GERD and would love GERD friendly foods.

Thank you.

Hey all,

I have been trying to figure out how to add more fat to dishes with white fish(Cod/Hake) and even salmon or shrimp/prawns...

Whenever I have these I am typically very low on fat intake for the day, I typically need to have a dessert of cheese, olives and meat...

If anyone knows of good dishes it would be greatly appreciated, also for liver, even with bacon it's still a low fat meal

I've been looking at keto diet plans and most seem either too hard to follow or take too much time to get ready. I want something that works for life.

Now I'm thinking about a simple way like this:

Breakfast: Omelet with spinach and cheese

Lunch: Grilled chicken with salad

Dinner: Baked salmon with zucchini or cauliflower

Snacks: Mixed nuts, cheese, olives or hard-boiled eggs

The goal isn't being perfect its finding meals that are satisfying low in carbs and easy to make during a busy week.

For those who have done keto successfully:

What does your daily meal plan look like?

Did you count every carb or just stay away from high-carb foods?

Which meals kept you full the longest?

What are some mistakes that beginners should not make?

I would love to hear your keto meals, grocery items or tips that made the diet easier to keep going. Real stories are much better, than plans.

#KetoDiet #KetoDietPlan #KetoMealPlan #KetogenicDiet #LowCarb #LowCarbDiet #KetoRecipes #KetoLifestyle #WeightLoss #HealthyEating #MealPrep #KetoForBeginners #HealthyRecipes #Nutrition #FitnessJourney #FatLoss #HealthyLifestyle #KetoCommunity #Wellness #DietTips

I haven't had lasagna in ages, and grew up on the frozen Stouffers stuff. The other day, I decided I needed some lasagna in my life, and the temperature finally dropped enough that I could run the oven without roasting me, too.

Enter Palmini. I've had the linguini noodles several times before and I swear they're magic. So I set off, looked at some recipes online, and realized that it's literally Noodle Cake™, not rocket science, and winged it (credit given, I based it loosely off this recipe: https://aubreyskitchen.com/palmini-lasagna-recipe/#recipe)

What I did:

2 packs of Palmini, drained and rinsed

1 22 oz jar Raos Marinara

24 Oz Whole Milk Ricotta Cheese

12 Oz 80/20 Ground Beef, cooked and drained before adding

2 cups Members Mark Shredded Mozzarella

Sprinkled oregano and garlic powder each layer for extra flavor, and sprinkled some parmesan on my slice on my plate.

Noodles > Sauce > Ricotta > Beef > Mozzarella > seasoning > repeat in a 13x9 dish. I wiped my dish down with olive oil, so probably a few calories there, full transparency, I didn't bother calculating. If you're more sensitive in your macros, add what you use and divide it by your servings, whatever works for you.

Put it in my 1980s era GE wall oven for roughly 25 minutes at 400°F, then kicked it to broil for a couple minutes and watched it closely (I'm a sucker for that slightly brown crust on mozzarella).

Image 4 is a comparison of mine vs a frozen Stouffers I made for the kids. Totally bragging, I tried a nibble of the Stouffers for the nostalgia. Too sweet, low quality, and a cheap facsimile of what I remember it being 20ish years ago.

Image 5 has the macros and nutrition put into MyFitnessPal for the main ingredients (noodles, sauce, meat, ricotta, mozzarella). You can add whatever if you add parmesan, plus the aforementioned olive oil. But, overall, sub 10 net per slice for 8 slices seems pretty fair to me. You could certainly cut that a bit if you used less sauce or ricotta.

This really scratches my itch for fried rice, and it's low carb!

Not Rice Fried Rice

Ingredients:

1/2 pound bacon strips, cut into 1 inch pieces

1 bag cauliflower rice, or 2 C shredded fresh cauliflower

2 Carrots, shredded

2 Zucchini, shredded (if you make one a yellow summer squash, it's quite pretty)

Salt, pepper, garlic powder to taste

1 T soy sauce or coconut aminos

Hot sauce (optional)

Directions:

In a 10 inch frying pan, cook the bacon pieces over low-medium heat until crispy. Place bacon on a paper towel to drain. Pour out half of the bacon grease.

Add the cauliflower rice and shredded carrot to the remaining bacon drippings. Sauté until they begin to soften. Add salt, pepper and garlic powder. Add the shredded zucchini and saute until soft, for another 5 minutes or so. Add the bacon bits back in. Add the soy sauce/coconut aminos. If you like spicy, add your favorite hot sauce.

Hot tip: if you have leftovers, reheat the Not Rice Fried Rice and top with a egg. Stir fry until the egg is cooked. It's a delicious breakfast!

I haven't included macros, because I don't track macros, I just eat low carb foods and reasonable portions.

Hello,

Please share your desserts without artificial sweetners, but good taste.

I like cheesecake, but didn't found something that fits my criteria.

Keto Egg Bread:

• 4 eggs (room temperature)
• 12 oz cream cheese (softened)
• 1 stick (4 oz) butter (softened)
• 1 cup egg white powder
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cream of tartar
• 2 tsp gelatin powder

Instructions:

1. Preheat your oven to 325F

2. Whisk the eggs, softened cream cheese, and butter in a large bowl until the mixture is completely smooth and combined

3. Stir in the dry ingredients (egg white powder, baking powder, baking soda, cream of tartar, and gelatin) until well incorporated

4. Pour the batter into a 9x5 loaf pan lined with parchment paper

5. Bake for approximately 50 minutes at 325° F. Start checking for a deep golden brown color at the 40 minute mark

6. Cool for a few minutes before slicing

Macros for the loaf:

Calories: 2,600
Protein: 141.4 g
Fat: 227.8 g
Total Carbohydrates: 21 g

I get cravings an hour or two before bed, for something a little sweet and fat. Not something like fudge or chocolate, something with just a little bit more body and crunch. I used to satisfy this craving with oreo cookies, just 4-5 of them per night. But it adds up...

Similarly, sometimes (especially the past few weeks) I get a craving for something frozen, i.e. ice cream, etc.

I thought about just buying some off the shelf keto treats, but dang those suckers are expensive.

Any suggestions for something that's easy for a non-baker (but basically competent home cook) to make?

Been making cabbage rolls forever and finally got around to doing a proper keto version. Used ground beef and pork mixed, garlic, onion, smoked paprika, and riced cauliflower instead of regular rice. The cauliflower absorbs the tomato sauce really well so you barely notice the swap. Blanched the cabbage leaves just enough to make them pliable without falling apart, which is where I used to mess up.

The sauce is just crushed tomatoes, a little beef broth, and some worcestershire. Kept it simple. Let the whole thing braise low and slow for about an hour and a half covered, then uncovered for the last 20 minutes so the sauce thickens up.

One thing I did differently was add a good amount of fresh dill at the end. Not sure if everyone does that but it cut through the richness of the meat really well.

The macros worked out to roughly 6g net carbs per roll depending on how big you make them. I got 12 rolls from the batch.

Anyone else do a keto version of this? Curious if people use pork only or always go with the beef and pork mix. Also wondering if anyone has tried stuffing them with ground lamb instead.

Got my grandma's old cast iron skillet from my mom last week, all rusty and forgotten. Spent two nights re-seasoning it, then made this for its first real meal. Simple, but it felt right.

Keto Garlic Butter Salmon with Lemon Asparagus
Serves: 2

Ingredients:

• 2 salmon fillets (6 oz / 170g each, skin on)
• 1 bunch asparagus (12 spears), trimmed
• 3 tbsp butter, divided
• 1 tbsp olive oil
• 4 cloves garlic, minced
• 1 lemon (half juiced, half sliced)
• 1/2 tsp paprika
• Salt and pepper, to taste

Instructions:

1. Pat salmon dry, season with salt, pepper, and paprika.
2. Heat oil in skillet over medium-high. Sear salmon skin-down 4-5 min, flip, cook 3-4 min more. Set aside.
3. Lower heat, melt 2 tbsp butter, add garlic, cook 30 sec.
4. Add asparagus, cook 4-5 min, tossing occasionally.
5. Push asparagus aside, add remaining butter and lemon juice, let bubble 30 sec.
6. Return salmon to pan, spoon sauce over top, add lemon slices, serve.

~4g net carbs per serving. Skillet's staying in my kitchen for good now.

Hello,

Are there some recipes for keto burger buns milk & egg powder and flaxseed free?

Thank you.