The Dark Side

Want to discover the best keto southern fried chicken tenders recipe? Well, let me give you a bit of background first.

Southern fried chicken, keto or not, is the ultimate weeknight meal. Crunchy and flavorful, the best and most delicious tenders are usually created from a homemade recipe. This is because you can cover them in the types of seasoning your heart desires most. Furthermore, children just love dunking these dippers into a range of condiments (mayo, Franks Hot Sauce or Blue Cheese Dip are our favorites). Whilst more experienced palates experiment with sauces such as spicy peanut or chili.

There is, though, one teeny tiny little problem with regular fried chicken. This is due to the little strips being horrifically bad for anyone on the ketogenic diet. The coating is essentially a carb blanket and will have you out of ketosis super fast. That’s where these keto fried chicken tenders come in.

Regular southern fried chicken is dredged in flour, before it is deep-fried, resulting in a meal that is packed with carbs. While they can be delicious, they are definitely not the friend of someone who is on the ketogenic diet.

So, what is a person to do? Well, lucky for you, I have successfully found a way to enjoy this popular Southern-style cuisine, but without carbs!

The Lighter Side

Here, right on this page, is the best keto southern fried chicken tenders recipe around. Let me tell you why. Firstly, I make them with almond flour, which means they are gluten-free. Secondly, I bake rather than fry, which means you never even go near any unhealthy fats. And finally, these little beauties are so much easier and safer to make. As there’s no hot oil, there’s less of a chance of burning your skin. Plus, there’s no chance of you ever ending up with soggy chicken that has absorbed more oil than it should have done.

Let’s move onto the stats. These tenders only come in at a total of 365 calories, whereas regular fried chicken can cost you more than double that amount. And even though they contain 21 grams of fat, these fats are actually the healthy kind, as they come from the almond flour and protein-filled eggs. Speaking of protein, they have a MASSIVE 38.5 grams. That’s enough to keep you going for several hours!

As mentioned previously, there are practically no carbs and the net amount is 3.5 grams. Finally, there is only 1 gram of sugar in the whole recipe! One measly gram! Which means you won’t experience those rollercoaster ups and downs of tiredness.

Sounds too good to be true? Well, how about you try the best keto southern fried chicken tenders recipe this weekend, along with our tasty keto blue cheese dip? Go on, we dare you!

Not a fan of almond flour? No problem! Check out our alternative recipe for Keto Southern Fried Chicken. 

(Updated 21 January 2019)

The post Keto Southern Fried Chicken Tenders first appeared on The Keto Cookbook.

The post Keto Southern Fried Chicken Tenders appeared first on The Keto Cookbook.

Sweet, Sweet Casserole 

I know what you’re thinking. The best buffalo crack chicken and cauliflower casserole recipe. There’s one word that stands out isn’t there? You guessed it – crack! Well don’t worry, here at the Keto Cookbook we are not encouraging you to experiment with illegal ingredients! But because this chicken recipe tastes SO addictive, we had to name it accordingly.

So, if you’re after a rich sauce, full of creamy flavor, you’ve come to the right place!

A casserole is one of those dishes that can save pretty much any cooking disaster. It’s also one of those comforting meals that bring back lots of family memories, as it’s usually served on a weeknight after a long day at work or school. It’s even unbelievably easy to make. As apart from a bit of chopping, you can sit back, relax and leave it to do its magic in the oven.

But often these types of dishes are loaded with ingredients we don’t really need. For example, many people like to cover the delicious meat and veggies with a breadcrumb topping, which not only adds extra calories, but means people who are restricting carbohydrates (such as those following a keto diet) or those who have dietary intolerances and can’t eat gluten, are unable to enjoy this traditional dish.

However, here at The Keto Cookbook, we’ve got the perfect solution! We’ve created a recipe with a buffalo twist, which only needs six ingredients and one of those is optional. These include chicken breast, cream cheese, mozzarella, cheddar, cauliflower, and we also love to add Franks Hot Sauce. If you’re vegetarian, you can even swap the chicken for non-starchy, chunky vegetable, or even meaty style cheeses such as delicious halloumi.

Recipe Information

You may have noticed that it takes just under 9 hours to cook. But not to fear! This is not nine hours of food preparation. Preparing the ingredients is actually very quick and the vast majority of this time is leaving the ingredients to cook in a slow cooker. We recommended making the recipe this way, as slow cooking gives the flavors within the ingredients a chance to increase in richness. It also serves six adults, so it really is a great family recipe.

Finally, let’s talk about nutrition. Although at 496 calories this recipe is not particularly heavy going, we recommend eating this at dinner time. This is because it contains a whopping 39 grams of protein, which is sure to keep you going until breakfast next day. Sugar is quite high at 6 grams, but if you forgo the hot sauce, this will bring the number right down. Finally, it only had 7 grams of net carbs, which means Atkins and keto dieters can rejoice.

So, there you have it! The best buffalo crack chicken and cauliflower casserole recipe. Just to give you a tip, this tastes particularly great when topped off with our delicious Keto Blue Cheese dressing. You can find the recipe here: LINK

The post Buffalo Crack Chicken and Cauliflower Casserole first appeared on The Keto Cookbook.

The post Buffalo Crack Chicken and Cauliflower Casserole appeared first on The Keto Cookbook.

This recipe was created by Redditor u/jvidican92, who has kindly allowed us to publish it here. As you can see from the photo, these keto chicken tenders look incredibly like the real thing! But the similarity doesn’t end there! They taste absolutely amazing, and have a crunch to match!

Keto Southern Fried Chicken

Our Original Almond Flour Keto Southern Fried Chicken Tenders could be a bit inconsistent with the coating. They are coated in almond flour and baked in the oven. Bake them for too short a time and they can be soggy, bake for too long and they can be burned and dried out. This made it tricky for them to become a true keto KFC replacement.  However, this isn’t an issue anymore.

Firstly, this recipe uses flavorless protein powder as a coating instead of almond flour. This allows you to fry the chicken instead of baking, as the protein powder gores crispy in the oil, where almond flour just absorbs the oil and goes soggy.

These keto tenders, however, are crispy, crunchy and full of flavor. If you are looking for a keto KFC fix, you have come to the right place!

The nutritional information is for this ENTIRE recipe. You could serve two with it, but you probably won’t want to share!

The post Keto Southern Fried Chicken first appeared on The Keto Cookbook.

The post Keto Southern Fried Chicken appeared first on The Keto Cookbook.

Dieting is hard. It often means a complete lifestyle change and it’s easy to get fed up. Just thinking of recipes to make for dinner is difficult and if they taste good, well, that’s an added bonus. It even means we have to spend longer in the kitchen, so we know exactly what ingredients we are going to be consuming. And don’t even get us started on junk food.

Oh those pesky cravings.

But here at The Keto Cookbook, we want to take away that pain. Because we have the easiest keto pizza recipe ever, that is going to blow your mind. Yes, you read that right. You can have pizza that’s easy to make! Even when you’re dieting!

The base of this pizza is made from mozzarella. Sound a little crazy? Well often crazy leads to genius. Taking mozzarella and heating it in a non stick pan, results in a crispy piece of deliciousness that is then perfect for throwing on a load of toppings. It also means you’re not missing out on cheese altogether and you get that all important protein which will stop you from feeling hungry.

For pizza sauce, we’ve used Casa Visco Italian Style Pizza Sauce which is incredibly tasty. But if there’s another type you prefer, go for that. Buying sauce saves a lot of time, but be careful not to purchase one that is full of sugar. These types of sauces are full of the stuff and we don’t want all your hard work to go to waste.

Finally, top with anything you like. Veggies, different meats, extra cheese … the list is endless! We’ve added pepperoni, which has to be the ultimate keto pizza topping.

So, what are you waiting for?!? Ditch the boring diet recipes and come to the flavorful side!

If you feel like trying something a little different, check out our Cauliflower Base Keto Pizza!

The post Easiest Keto Pizza Ever first appeared on The Keto Cookbook.

The post Easiest Keto Pizza Ever appeared first on The Keto Cookbook.

A picture says 1000 words. So before you start reading, I ask you to take a look at the picture on the top left. Looks delicious, doesn’t it? I gather your answer is yes, but even if it’s not, keep reading! We’ve got a recipe that is sure to tickle your taste buds.

Here you’ve found the best smoked baby back ribs and coleslaw recipe, which is incredibly simple to make. The end result is meat that is moist and tender and the coleslaw’s secret ingredient (Bluetop Brand Garlic Hatch Hot Sauce) gives this side dish a wonderful, warm kick. Smoking the ribs also gives the meat a flavor that can never be achieved by grilling or baking.

It’s up to you whether you choose to use pork or beef ribs, as both are perfect for this recipe. They are also both high in protein, so you’ll be consuming the essential amino acids needed to build muscle. They also contain selenium, zinc and vitamin B-5, which are wonderful for boosting the immune system and helping with thyroid health.

The rub in this recipe, which includes garlic powder and paprika, gives the meat a rich flavor, whilst a tablespoon of brown sugar will help caramelize the meat. Ever wondered why ribs have that sticky, yummy exterior? Well, that’s all down to the brown suga substitute. As the dish also smokes for 4 hours, it really helps those flavors build and infuses the meat with a range of delicious tastes.

This recipe is perfect for anyone looking for a keto weekend treat, which can often be hard to find! So dig in and make sure you let us know in the comments if you have any additional tips! And no need to thank us, this one’s on us!

The post Smoked Baby Back Ribs and Coleslaw first appeared on The Keto Cookbook.

The post Smoked Baby Back Ribs and Coleslaw appeared first on The Keto Cookbook.

Simple, Quick And Just The Way You Like It

Even though there are a lot of beef recipes like this available on the Internet, we feel that this one is the best. It’s also one of the quickest dinner recipes on the entire website! Requiring very few ingredients, it has a fabulous kick and will satisfy any picky eater. Finally, it’s targeted towards all keto dieters, which means it’s also great for anyone on a low carbohydrate diet.

So, what are you waiting for? Keep on reading to discover the best Keto Korean beef recipe!

Recipe Information

First things first, with this Korean recipe it’s always best to use beef flank. This is because it will not only cook much faster, but save you time chopping up tiny chunks of meat. To save you even more time, invest in a good pair of kitchen scissors and cut the meat instead of chopping it. Trust us, once you’ve done this, you’ll never go back to chopping again! However,  if you have a hard time getting flank, you can always use mince or steak.

The flavors that we like to pair with the beef are simply out of this world. The soy sauce gives the recipe a lovely salty flavor, whilst the sugar adds an extra stickiness. If you are being very strict with your keto diet though, or are on an Atkins diet for example, it’s perfectly ok to forgo the sugar. This will eliminate the carbohydrates in the recipe, but be warned, it’ll taste very salty! Finally, the fresh ginger and garlic give this dish a great kick, whilst the carrot adds a wonderful crunch.

Nutrition Information

The figure that really stands out in the nutritional information, is the protein. Yes, you read that right. This recipe contains a massive 36 grams of protein, which is perfect for keeping your tummy satisfied until breakfast. It’s still a low-calorie dish, coming in at 364 cals, and contains a good amount of fat at 15 grams. There are 13 grams of carbohydrates and 11 grams of sugar in this recipe. However, as previously mentioned, if you forgo the sugar or just limit the amount, both of these stats will decrease.

That’s everything you need to know! Let us know how you get on in the comments or if you have any awesome flavor additions. We love to hear from you!

The post Keto Korean Beef first appeared on The Keto Cookbook.

The post Keto Korean Beef appeared first on The Keto Cookbook.

Have you ever come home from a busy day at work and can’t be bothered to cook? We thought so. There’s always the option to order takeout, but here is a recipe that will change your mind. Right in front of your eyes is the best Keto Sesame Ginger Noodles with Chicken. A recipe that will definitely change your life forever.

One of the bonuses is that it takes hardly any time at all to prepare. Shorten this time even further by buying pre-chopped chicken breast, dried herbs and instant noodles. Cooking time is also quick. For example, as long as the chicken is cooked, you don’t even need to leave it to simmer. This dish is so versatile, if you don’t like any of the ingredients, you can either leave them out or substitute them with something you really love. For example,  if you like your onions on the crunchy side, you can even alter how long you cook them for at the beginning of the recipe.

Packed with 20.4 grams of protein, this keto chicken noodle dish will keep you fuller for longer, which means you will be able to concentrate even better on your leisure time. Now who doesn’t want that?!? Also, due to the addition of ginger, it will help stop you from reaching for that pesky cookie packet after you’ve finished.

Eating alone? Or got a lot of mouths to feed? No problem! All you need to do is change the quantities of the ingredients to suit your needs. So if you like to catch up on Netflix during dinner or have a family meal after school and work is out of the way, everyone is sure to be satisfied.

Finished reading? Great! Put away the takeout menu for good and get in the kitchen!

Recipe

1. Cut cilantro and green onion and set aside
2. Cut chicken breasts into strips and use 1 tbsp coconut oil and brown chicken with salt and pepper and 1tsp soy sauce.
3. Drain and rinse noodles in cold water.
4. In the pan , you cooked the chicken add 4tbsp coconut oil, 1 tbsp sesame oil, 1tbsp garlic, 1 tbsp ginger, 1tbsp stevia, 1tsp sambal oelek or chili paste and cook until garlic and ginger are fragrant. Add noodles and chicken, cook until noodles are warm, add fresh cilantro and green onion!

The post Keto Sesame Ginger Noodles With Chicken first appeared on The Keto Cookbook.

The post Keto Sesame Ginger Noodles With Chicken appeared first on The Keto Cookbook.

A Tatse of Asia

What’s great about being on the Ketogenic diet, is having the opportunity to taste so many different types of cuisine. Today at The Keto Cookbook, we’re focusing on Asia, and bring you the best keto teriyaki salmon recipe in the world. It’s very simple to make and you may even have some of the ingredients already. If not, all the ingredients can be easily picked up in your local store.

Even though the recipe takes a while to make, this is mostly due to the length of cooking required. The preparation stages are not difficult and you won’t need to have lots of pans on the go. So, let’s take a look at the recipe and nutrition information!

Recipe Information

The main ingredient in this recipe is salmon. Unfortunately, though, we wouldn’t suggest substituting this for pork or chicken. The flavors really don’t work well together and the meat often has a hard time trying to absorb all the liquid from the sauce. However, if you are vegetarian, halloumi cheese or non-starchy vegetables are always good options.

The sauce ingredients have rich, salty flavors, whilst the brown sugar adds an extra stickiness. However, if you are being very strict with your keto diet, or are on an Atkins diet for example, it’s perfectly ok to forgo the sugar. This will eliminate the carbohydrates in the recipe, but be warned, it’ll taste very salty!

The salad onions finish off this recipe nicely, adding a tasty crunch. The fresh ginger also adds a wonderful zing!

Nutrition Information

The greatest thing about this keto teriyaki salmon recipe is the protein. It contains a huge 29 grams, which is more than enough to keep you going until breakfast! Furthermore, it only contains 276 calories, which is perfect for anyone watching their weight. There are a fair few carbs in this recipe, but as previously mentioned, if you either forgo the sugar or just limit the amount, these will decrease. Finally, it contains a massive 10 grams of fat, which is perfect for keeping your macros in check.

The post Keto Teriyaki Salmon first appeared on The Keto Cookbook.

The post Keto Teriyaki Salmon appeared first on The Keto Cookbook.

We’ve all heard of chicken nuggets. A certain well-known fast food company skyrocketed them into our lives in 1981 and it’s never been the same since. Chicken nuggets became the food of children’s parties and supermarket retailers started targeting adults with “grown-up” varieties. But have you heard of nugget chicken? No? Yes? Well whether you have or you haven’t, you’re sure to remember them after reading this article. Because we’ve got the best keto black nugget chicken recipe in the world.

These little pieces of heaven come without the carbs, as they’re only coating is a very special rub. No breadcrumbs. Or batter. Or frying. But what you get is an absolutely ingenious substitute for those on the Keto or Atkins diet that’s also utterly delicious!

Our recipe starts with the Black Nugget Marinade made by Con Yeager. What you need to do is rub this into the meat with your hands, massaging as deeply as you can. Then leave the meat in the fridge for at least 24hrs. You’ll know when it’s ready because you’ll be shocked when you open the fridge – it turns the meat black! If at all possible, it’s best to sous vide in the marinade, which is a fancy term for vacuuming the meat before leaving it to marinade. Another great idea is to cook some mushrooms and include the remaining juice as part of the marinade. There are no hard and fast rules here, so feel free to experiment and let us know your ideas in the comments!

Once you’ve marinated the meat, cook in the oven at 450 until crisp. Season with salt and pepper and finish with a slice of halloumi cheese and a drizzle of Blue Top hot sauce! Trust us, you’ll never go back to chicken nuggets again!

The post Keto Black Nugget Chicken first appeared on The Keto Cookbook.

The post Keto Black Nugget Chicken appeared first on The Keto Cookbook.

Have you ever spent hours trawling the internet for a simple dinner recipe? To be honest, it’s hard enough finding a dinner that will suit your lifestyle, let alone one that is keto! So, with a huge thank you to Food For Living for letting us share this recipe, we now bring to you “The Best Keto Salmon with Radish Puree Recipe!” This recipe is so good, you can even make double at dinner and pile the leftovers into a container and take it it to work for lunch. If you like it, besure to check out Food For Living’s Instagram page for more delicious keto recipes!

Seriously, if you make this recipe, and we permit you to call yourselves a keto master. The title is there for the taking.

Recipe Information

So, now that you’re a keto master in training, let’s talk about the ingredients. Salmon is a given, but feel free to use a smoked filet if that takes your fancy. We also like to pair ours with quinoa, as it’s packed full of protein and barely contains any carbohydrates.

Now for the radish puree. It sounds super fancy, like something you would be served in a restaurant, but it’s actually really simple to make. All you need is radishes (yes, we still feel the need to mention them), sharp cheddar cheese and flavourings such as salt and pepper. Then all you do is boil the radishes, chuck them into a food blender with the cheese and seasonings, press “go” and ta-da! There is your sharp and tangy radish puree!

Nutrition Information

This recipe comes in at a tiny 388 calories, which is perfect for anyone watching their weight. And since it contains a massive 31 grams of protein, it’ll be hard to find a recipe anywhere on the worldwide web that has this sort of nutrition. Carbs come in quite high at 14 grams, but this is mostly due to the quinoa. So if that figure is too high for any keto-ers out there, feel free to leave it out. But finally, keto lovers can rejoice, as this recipe contains a whopping 14 grams of fat. Perfect for getting your macros in check!

So, now that we’ve got your taste-buds tingling, open that blender and finally become the ultimate keto master!

The post Keto Salmon with Radish Puree first appeared on The Keto Cookbook.

The post Keto Salmon with Radish Puree appeared first on The Keto Cookbook.