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.

Bacon, Bacon and More Bacon

This page is dedicated to the best “Keto Bacon and Egg Cups” recipe on the Internet. But before we tell you the delicious secrets about this recipe, let’s step back for a minute.

You may not believe me, but there are a huge amount of yummy benefits to being on a ketogenic diet. And one of those benefits is eating lots of sweet, sweet bacon. We’ve heard about bacon “dangers”, as it can cause high cholesterol, but no one ever seems to mention the benefits.

For example, did you know that bacon actually contains omega-3 fatty acids, which are the same nutrients found in fish? And it’s these particular fatty acids that actually help protect the heart and keep it functioning correctly. Bacon also contains a lot of a nutrient called choline. This nutrient is particularly important for memory and intelligence and scientists have even found it can help fight off mental impairments such as Alzheimer’s disease. Amazing, right?

So, now we’ve discovered the benefits of bacon, let’s move on to the recipe.

Recipe Benefits

What you should know about this delicious recipe, is that it’s full of the all-important protein keto dieters need. This is not only due to the lack of sugary carbohydrates, but because it’s main ingredients are bacon (you guessed it!), eggs and cheese. And just to let you know, it’s pretty much impossible to find three ingredients that contain as much protein as these. So, for anyone trying to get their fat intake up, whilst keeping their other macros down, these little cups are perfect.

We recommend eating these for breakfast, as they’re very quick to make. For example, there’s only four steps to the entire recipe, whilst our last step is just a top tip to learn how to cook the eggs exactly as you like them. They’re also perfect as a protein filled snack if you’re having a particularly ravenous morning or evening.

Even though they take 25 minutes to prepare, twenty minutes of that is actually cooking time! Result! If you’re always in a bit of a rush, though, feel free to cook these in bulk and freeze them. It will save you so much time, that you can then spend on more important activities, such as caring for your kids or having extra leisure time! Be careful if you wish to recook these, however. Make sure they have fully defrosted and are piping hot when taking them out of the oven. You can test the temperature with a kitchen utensil and don’t burn yourself by eating them right away.

Nutritional Information

Now for the stats. These keto bacon and egg cups have 210 calories per cup, and you’re getting 15 grams of protein, and 16 grams of fat. Even better, they only contain zero carbs, which is just incredible for keto! It also makes them perfect for anyone who has dietary intolerances and is, for example, gluten-free.

So, what are you waiting for! All you need is five minutes of your time to prepare this dish and then you can have a tasty, ketogenic snack, breakfast or brunch any time you want. Wonderful? We think so too.

<<Nutritional Info is ‘Per Cup’>>

The post Keto Bacon and Egg Cups first appeared on The Keto Cookbook.

The post Keto Bacon and Egg Cups 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.

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!

The post Keto Pho Style Chicken Soup! first appeared on The Keto Cookbook.

The post Keto Pho Style Chicken Soup! appeared first on The Keto Cookbook.

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.

The post Keto Avocado Cups first appeared on The Keto Cookbook.

The post Keto Avocado Cups appeared first on The Keto Cookbook.

Often when you’re on a diet, you feel like you’re missing out on the tasty foods the rest of the world is enjoying. You start noticing fast food adverts more. You gaze through the window of restaurants, desperate for a bit of what they’re serving. But it doesn’t have to be that way! Because here at The Keto Cookbook we feel you should still be able to enjoy the food you love. By substituting some of the ingredients, you can still indulge without even realizing it’s healthy.

This keto burger buns recipe is one of the best around. The buns contain almond flour, so they’re not only gluten-free but low in carbohydrates. This is perfect for the growing number of people that are suffering from food intolerances and also those that are following diets such as keto. These buns are also much healthier than bread. Almonds contain a ton of healthy fats and fiber, and even vitamins such as vitamin E. It’s also packed full of protein so unlike normal bread which will leave you hungry hours later, these buns definitely won’t.

What’s even better about this recipe, is that it’s quick and simple. If you have a food processor or blender, it’s very easy to grind down almonds and create your own flour. However, it’s even easier to head down to the local store and purchase almond flour instead. If you’ve never heard of it and think it’s difficult to purchase, don’t worry, it’s become much more widely available in the last few years and it’s very easy to get your hands on it.

These buns are a great recipe for serving on Memorial Day, but they are also a wonderful substitute if all you’re craving is a tasty burger!

Time to get cooking!

The post Keto Burger Buns first appeared on The Keto Cookbook.

The post Keto Burger Buns appeared first on The Keto Cookbook.

 When You Can’t Stop Thinking About Cheese Cake …

… you need to take a look at this recipe! Whether you’re on a keto diet or not, these bad boys are perfect for satisfying your sweet tooth. They’re rich and creamy and since you get a cheesecake layer along with a peanut butter layer, you get a beautiful soft texture with a delectable crunch. No who can say no to that? We definitely can’t!

On a more serious note, we know all too well how hard things can be when you’re on a diet. Counting calories means you end up having to do a ridiculous amount of arithmetic every time you open the refrigerator door, and then there’s the problem of going to a dinner party and having genuinely no idea of the numbers you might be eating. Then there’s the raw food diet, where you only end up longing for a hot slice of pizza on a freezing Winter’s night. And don’t even get us started on the juice diet. It may work for some people, but we’d rather not experience starvation.

So, what’s a person to do? Well, we may be a little biased, but we have fallen for the ease of a Ketogenic diet. This means eating fewer carbs but loading ourselves up with healthy fat. It also means that we are hardly ever hungry because we’re providing our bodies with the right kind of foods it needs to produce energy and we can even enjoy treats, such as this recipe for the best keto peanut butter cheesecake fat bomb bars.

Recipe & Nutritional Information

The cheesecake part of this recipe contains, cream cheese (please don’t buy the light stuff – your recipe won’t hold itself together and will just split), heavy whipping cream, sour cream, an egg, and sweetener. These ingredients are all wonderful for filling your body with fats, without adding unnecessary sugar. The peanut butter layer is made of almond flour, peanut butter, flax seed meal, vanilla extract, butter and your choice of granulated sugar extract, which helps add a bit of crunch to this tasty treat.

Just as a final note, this recipe is completely gluten-free! So, try serving it to some of your friends with food intolerances. We’re pretty sure they will not only ask you for the recipe but will love you forever! This recipe makes about 12 portions, and the nutritional information is per portion.

The post Keto Peanut Butter Cheesecake Fat Bomb Bars first appeared on The Keto Cookbook.

The post Keto Peanut Butter Cheesecake Fat Bomb Bars appeared first on The Keto Cookbook.

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!

The post Keto Herbed Chicken Salad first appeared on The Keto Cookbook.

The post Keto Herbed Chicken Salad appeared first on The Keto Cookbook.

This recipe is one of the easiest to make on the website. This is because there are only two essential ingredients: shrimp and avocado. The cooking involved is also very simple, as the most difficult process is to toss the shrimp in a hot pan until they begin to caramelize.

Has that tickled your tastebuds? Well, keep on reading to learn more about the best keto shrimp and avocado recipe.

One of the reasons shrimp is an excellent seafood is that it has very low mercury levels. Mercury naturally occurs in all fish, as it is present in the waters that they feed in, but it can be dangerous to the human body. For example, high quantities are severely toxic to the central nervous systems, which is why we recommend not eating fish like mackerel and tuna too often.

Another benefit is that shrimp contain very high levels of omega-3s, which can help lower blood pressure and prevent the onset of heart disease. They can also help improve the human circulatory system, as they contain very small quantities of saturated fat. Finally, they are also high in calcium and protein, which are essential for improving bone strength and building muscle.

Moving back to the recipe, feel free to use prawns rather than shrimp. They still contain similar benefits, but may be easier to find in countries like the UK. Coming in at 384 calories, this delicious meal is also perfect for anyone watching their weight. In addition, it contains no carbohydrates, so it’s perfect for those following a keto diet.

We’d just like to give you one tip before you get started. Remember to always dry the shrimp with a paper towel. This is important because otherwise they will boil in the pan and will never caramelize.

Happy cooking!

The post Keto Shrimp and Avocado first appeared on The Keto Cookbook.

The post Keto Shrimp and Avocado appeared first on The Keto Cookbook.

Muffins have always been a typical favorite breakfast item in America. Previously, though, these have been of the sugary kind, including tangy lemon and poppy seed, punchy blueberry and rich chocolate chip. But with an ever-growing obesity crisis, we need to kick these types of food to the curb.

Interestingly, though, the muffin has still managed to retain its crown at the top of the breakfast list. This is due to changing the ingredients slightly and focusing more on proteins rather than sugary carbohydrates. And with that in mind, we think we’ve discovered the best pepper jack, mozzarella, spinach and egg keto muffins recipe, so you’ll never go back to your old habits.

Trust us, don’t be fooled by these dinky keto muffins. They come in at 95 calories, which is perfect for anyone watching their weight and trying to maintain a low-calorie diet. They also have a whopping 8 grams of protein, which means you’ll stay full all throughout the morning and not reach for a mid-morning snack. Finally, they only have 1 gram of carbohydrates. One gram! That deserves to be shouted from the rooftops, don’t ya think?

You can even make these yummy treats in bulk and freeze them for later. This is perfect for saving time if you’re constantly on the go and have breakfast on the way to work. This standard recipe makes 12, but feel free to double up the ingredients and make more.

Now let’s move on to the flavors. Mozzarella and pepper jack cheese compliment the egg base perfectly and herby additions such as spinach keep the muffin tasting lovely and fresh. If you’re confident, we recommend you add garlic powder and green onions for an even richer flavor.

So, what do you think? Delicious or what?!?

P.s. If you like these, you will love our Quick and Easy Keto Quiche Muffins!

The post Pepperjack, Mozzarella, Spinach, and Egg Keto Muffins first appeared on The Keto Cookbook.

The post Pepperjack, Mozzarella, Spinach, and Egg Keto Muffins appeared first on The Keto Cookbook.