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)

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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

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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.

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Keto Pho is a beautifully simple, but incredibly tasty dish. If you’re not sure what it is, let us explain. It’s a soup from Vietnam that contains broth, rice noodles, herbs, and meat. Sound too simple? Well, it’s also full to bursting with additional flavors, such as fish sauce, garlic, and jalapeños. It’s the most popular Vietnamese street food, which has led to many restaurants adding it to their menus.

Often when dieting, you can get stuck in a routine. This means you can get bored with recipes you used to rely on. So, that’s why we feel it’s so important to not only experiment with flavors but add different types of cuisine to your culinary repertoire. It also means you’ll become much quicker in the kitchen and expand your knowledge of learning how to use different utensils. If you have children, it’s also a wonderful way to interest them in learning about different cultures, which in the long run, can help prevent fussy eater syndrome.

This particular keto pho recipe is an amazing dish, that will suit everyone and anyone. It only contains 152 cals, which makes it perfect for those watching their weight by counting calories. It’s also full of all important protein, 17.4 grams to be precise. This is incredible for a dish that’s so low in calories, but also has a flavor that will make you feel completely satisfied. What’s more, it’s great for anyone one keto or Atkins diets as it contains as little as 1.4 grams of carbohydrate.

Finally, this dish is incredibly versatile. Feel free to add vegetables, change the seasoning or substitute the chicken for different meat. As it’s quite light, we recommend eating it for lunch, or even as a quick evening supper. The choice is up to you!

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Ultimate Snacking

Dieting often doesn’t fit into our everyday lifestyles. Most of us work long hours and even if we try to eat well, time just isn’t available to make something healthy every single day. However, now is the time to rejoice, because these simple and tasty keto avocado cups are perfect for anyone who lives a busy life and spends most of their time on the go. Every single detail in this recipe has been checked to make sure you are not only making something delicious, but saving as much time as possible.

There is absolutely no cooking time in this recipe, which means you save time and get to eat something fresh. Furthermore, you can put in as little or as much effort as you like, as the steps only include a bit of prep and a small amount of mixing and seasoning! You can also prepare these cups in advance (and in bulk) so they are ready whenever you are. So here it is Keto lovers: The Best Keto Avocado Cups Recipe in the world!

Recipe & Nutrition Information

One thing that makes this recipe simple, is the small number of ingredients. Every ingredient on this list will be available in your local store and you may even have them already! This recipe is also incredibly versatile. For example, you can substitute the citrus juices for either lemon or lime and even change the seasoning if you want to. Don’t like sour cream? Use yogurt instead! Just a word of warning though, if you do use yogurt, check the sugar content first. Many dairy products are full of sugar to make them taste better and this can leave you feeling hungry later.

Regarding nutrition, these keto avocado cups contain a whopping 26 grams of fat. This is perfect for keto dieters wanting to keep their macros in check. There’s also 2.5 grams of protein, which is great for a small on-the-go snack. With 4 grams of fiber, these cups are also a great way to add some much-needed nutrition to your keto diet without going overboard on carbohydrates. Nutrition is calculated using lime juice and sour cream.

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It’s time to experience a new kind of brunch food. No, it doesn’t include avocado and I’d advise you not to try and juice this recipe. Let us introduce you to The Keto Mexican Waffle.

This story began when I had a pang for something deliciously crunchy. Gazing upon the fridge shelves, one thing shouting, “Eat me!” What was it? Nothing else but the “Keto Burrito” leftovers that I had saved from last night’s dinner. To fill you in, my keto burrito is made up of ground beef, taco seasoning, minced onion, garlic, riced cauliflower, mozzarella and cheddar cheese. A lot of ingredients, but definitely worth it! Just to clarify, the beef was browned before mixing in the seasoning, cauliflower rice, and cheese.

Anyway, after stumbling upon this delicious mixture and placing them on the counter, I had a sudden epiphany. You guessed it, waffles! So I mixed in an egg, added a little more cheese (as you do) and placed it in the machine.

You know that feeling you get when your making pancakes and you sacrifice them burning so they’ll be in your mouth quicker? Well, I’m not joking. The 5 minutes I spent waiting for that little light on the waffle machine to turn green, was the longest five minutes of my life. Especially when the smell started to float into my nostrils. Oh. Sweet. Waffles. I then topped it with avocado, cilantro, green onion, fresco, jalapeno and of course Yellowbirdsauce hot sauce. And no waffle is complete without a drizzle of Walden Farms International syrup!

So, now you know all about the best keto Mexican waffle recipe in the world. And I challenge you to try it yourself! Let us know in the comments how it turns out along with your favorite toppings!

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Tuesday = Taco Salad Day!

Ok, any day is worthy of being graced with tacos, but Taco Salad Tuesday has a much better ring to it. If you’re not sure what tacos are, let me explain. They are a traditional dish from Mexico, made from a tortilla (usually corn or wheat) which gets rolled around a selection of fillings. The usual fillings include proteins, such as beef or chicken, and a variety of vegetables. Finishing touches include topping with cheese for an extra sharp taste. Most people choose to eat them with their hands and they are great when dunked in dips such as salsa and guacamole.

This recipe, i.e. The Best Keto Taco Salad recipe in the World, is a new take on this traditional dish, as it forgoes the tortilla. This makes it perfect for anyone not wanting to include carbohydrates in their diet (e.g. Atkins & Keto dieters) without losing the flavor. With the ingredients still including ground beef, garlic,  onion, and cheese, you won’t even miss the tortilla at all!

For lovers of spice, we’ve included jalapeños and hot sauce in this recipe. They do help add the final “kick” for ultimate flavor, but please feel free to exclude both of these if you have milder taste buds. If you’re not including the jalapeños and hot sauce, but do like a little spice, try topping with tomato salsa. This gives the meal an added crunch and complements the cheese very well. We’ve chosen to top ours with avocado and sour cream, which help round off the dish with a lovely, rich texture. On a last note, even though ground beef is the typical main ingredient, you can always substitute this. Other meats include chicken and pork, but if you’re vegetarian, try a range of vegetables such as zucchini and eggplant.

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Pass The Salad, Please!

It just so happens that a lot of keto recipes are made for Winter. This is because the ingredients used are usually deliciously creamy and protein rich. We also like to add a lot of spicy flavorings for extra flavor, which is not what you want on a day when you can already feel the sun starting to burn your face at 11am. So, here at the keto cookbook, we’ve come up with the best keto herbed chicken salad with less than 8g carbs recipe to keep you going all throughout Summer.

This recipe is incredibly versatile. You are perfectly welcome to add all the ingredients at once like we have done here, or you can mix and match on different days to keep things interesting. You’re can even add new ingredients if you like! Just remember to let us know how you get on in the comments. We love to hear from you guys!

Keep on reading to find out more about this delicious dish.

Recipe Information

The staple ingredients in this recipe are chicken, cheese, streaky bacon and eggs. As mentioned previously, if you don’t like chicken, you can swap it for something like turkey instead. Feel free to choose whichever cheese you fancy too. Eggs are eggs, so the only thing you can do with those is get rid of them altogether, but we do like the addition of streaky bacon. It gives the salad that all-important crunch, without needing to add carbohydrate filled croutons.

The base of the recipe is leafy greens, which include spinach, rocket and ordinary lettuce. We like to use these as they all have a wonderfully fresh taste, but are also some of the most flavorful salad greens around.

Nutritional Information

This keto herbed chicken salad is one of the most protein-packed salads that exists. Because it contains four sources of protein, it’s perfect for helping you build muscle and keep your body functioning for much longer than normal. Furthermore, the tomatoes and greens will give you the healthy fiber to keep your insides happy, without piling on the carbohydrates that you’re trying desperately to avoid.

Regarding vitamins and minerals, eggs are full of vitamin D which will help keep your bones strong. They also contain a nutrient called choline, which promotes heart health. Spinach can also help your bone health as it contains more vitamin K than any other vegetable on Earth. Finally, tomatoes are a great source of the antioxidant lycopene. This has recently been found to reduce the risk of cancerous cells forming in your body. Amazing, right?

So, next time you want to make a salad, have a go at this recipe! You will just love treating your body to a bowl full of pure deliciousness!

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Trust Us, It’s The Best!

Hey folks! Today we’re going to treat you to the best keto cheese chicken fritter recipe that you desperately need in your life. The reason this particular recipe is the best, is because of its texture. Usually fritters are soft and delicate (or chewy and leathery if you accidentally leave them in the pan for too long … it only happened once!) but this one is completely different. It’s got a crisp and crunchy exterior and because we refrigerate the overnight (or for at least 2 hours if you’re running out of time) it is full of flavors you don’t usually taste.

What we love to do with this recipe, is prepare it on a Sunday night and leave it in the fridge. Then after a long and tiring Monday, all you have to do is chuck it in the frying pan when you get home. Simple and delicious. It’s also a great recipe for feeding a large family. As long as you have a big frying pan, you can easily make the recipe with double the quantities and then split it into portions for sharing. Done!

Recipe Information

This recipe is full of scrumptious flavors. The first ingredient is chicken, which, let’s be honest, is pretty standard. Everyone knows the flavor of chicken and it’s not really that exciting. But when it’s mixed with the eggs and mozzarella cheese, it brings a whole new dining experience to the table. It suddenly tastes extra creamy and has a rich, satisfying flavor. The “secret” ingredient in this recipe, although it’s not particularly secret, is almond flour. This is what takes the fritter to new dimensions. It not only makes the mixture thicker, but is what helps the exterior of the fritter to turn a gorgeous, crispy brown.

Finally, for herbs and spices, we like to add some fresh dill. You are more than welcome to use dried dill if you can’t get your hands on the fresh stuff, or if you don’t eat a lot of it and the plant usually dies before you get the chance to cook with it. Again, this only happened once people! But anyway, use whatever kind you like, or if you don’t like it, just leave it out. After this, it’s just a case of seasoning it to taste with black pepper and salt.

Nutritional Information

The most important thing about this recipe, the best keto cheese chicken fritter recipe, is that because it’s main ingredients are chicken, eggs and mozzarella cheese, it’s full of protein. So, no late-night trips to the fridge will never be needed if this is on the evening menu. It also contains no carbohydrates, which is perfect for keeping energy levels stable and sticking to the keto theme. However, it doesn’t contain much fiber, so feel free to add some non-starchy veggies for an extra boost.

Just one final tip! Try adding some our Keto Garlic Aioli Dip to the recipe once you’re done. It tastes delicious!

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These rolls have to best the ultimate crowd pleaser. Packed full of cheese, pancetta, and spinach, they are full of flavor and perfect for eating with your hands. At a party, everything always looks more appetizing when it’s on a stick, but these babies speak for themselves. The chewy dough mixed with mozzarella gives you a smilier taste experience to eating a pizza, but in one heavenly bite.

Mouth drooling yet? Carry on reading to learn how to make the best savory keto rolls recipe.

Now, there’s something we mentioned in the paragraph above, which I’m sure you’ve picked up on. This recipe is a keto recipe, meaning lowering the number of carbohydrates you consume whilst increasing the number of healthy fats, but we used the words dough. And dough usually contains grain flower. But this isnot ordinary dough. It’s magic keto dough, made out of simple ingredients such as mozzarella, cream cheese and egg. You can even add almond flour if you like and it will still be completely carbohydrate and gluten free. Result!

Once the dough is cooked, you can top it with anything you like! In this recipe, we’ve gone for gouda, pancetta, prosciutto, mushrooms and some baby spinach for added freshness. If you’re vegetarian, however, you can always pass on the meat and load the dough up with veggies instead. Just be careful not to add too many toppings, as the dough needs to be rolled in order to get the special “swirl” effect. Once ready, you can then chop the loaf into slices and serve those wonderful pieces of deliciousness.

So, there you have it. The ultimate party appetizer, picnic snack, tasty lunch … the list is endless! And remember, let us know how you get on, or if you’ve thought of any extra special toppings!

(Shoutout to Reddit user /u/monikaro11 for the awesome recipe)

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