You haven’t tried proper keto pancakes until you have tried these!

Once upon a time, keto pancakes didn’t exist, and being on a diet meant you had to give up pretty much all of life’s culinary pleasures. Cakes, cookies, crisps, chocolate. The list is endless – and for some strange reason the food always seems to begin with the letter “c”.

Time to move on!

As the ketogenic diet got more popular, people began to experiment with their recipes more and more.  Thankfully nutritionists discovered wonderful substitutes that experimental chefs could use to create something new. And, no, it’s not the cronut! (although that mightn’t be a bad idea!). But instead, keto friendly of comfort food we all deserve to enjoy.

With the creation of wonderful ingredients such as Liquid Stevia, and alternative flours such as Coconut Flour and Almond Flour becoming more popular, it became easier to create for those on a keto diet to enjoy a nice plate of fluffy keto pancakes on a Sunday morning!

But I don’t just want to give you keto pancakes. I want to give you pancakes that make you scream “Hallelujah!” when you realize it’s 6:30am on a weekend and you can’t get back to sleep. So, just for you, I’ve experimented and experimented and finally come up with the best keto pancakes recipe in the world.

My Pancakes

I’m not going to lie to you. It took a lot of time cleaning up my messy kitchen before I finally cracked it. Sometimes the recipe was too eggy, too cream-cheesy, or just plain dry. And that wasn’t good enough. But now by moderating some of the ingredients, I’m proud to say, that these are the healthiest, tastiest keto pancakes I’ve ever tried.

As well as being super low carb, these are also gluten-free, which is perfect for anyone suffering dietary intolerances. Have I already mentioned that they’re also delicious? They’re very easy to make, and use regular keto ingredients such as cream cheese, eggs, coconut flour, and almond milk. The flavor comes from a little sweetener, vanilla extract and a dash of cinnamon.

Coming in at 70 calories, 3g of fat, 6.1g of protein, 2.2g of carbs and only 1 measly gram of sugar, these pancakes are perfect for ANYONE. Counting calories? Lowering sugar? Upping your protein? No problem. These pancakes are perfect for you.

Trust me when I say these delicious pancakes are very similar to the real thing. They’re perfect for serving with tasty, crispy bacon and topping them with peanut butter really helps increase the quantity of protein too. My favorite toppings though, have to be sugar-free maple syrup. Sound too good to be true? Google Joseph’s Maple Syrup and you’ll believe me.

So, if you’re after the healthy, quickest and most delicious around, look no further! These fluffy keto pancakes are a force to be reckoned with.

Enjoy!

P.S. If almond flour isn’t your thing, we make these keto pancakes with Carbquick instead.

The post Keto Pancakes Recipe first appeared on The Keto Cookbook.

The post Keto Pancakes Recipe appeared first on The Keto Cookbook.

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.

You Need This In Your Life Right Now!

Fudge is the definition of culinary perfection. It can be crunchy or soft. Chewy or smooth. Rich or simple. And the list of flavors you can add is endless. From chocolate to lemon and salt to vanilla, even if you completely mess up the recipe by undercooking or overcooking, you’re still guaranteed to be left with a delicious treat. Don’t even get us started on the additions to can have either. Oreos. Freeze dried fruit. Raisins … oh man, rum and raisin fudge is SO good.

But right now we have to crush your dreams. Because if you’re trying to limit your carbohydrates and increase your protein, fudge is off limits. So, for individuals following the keto or Atkins diet, it’s a case of saying, “Bye, Bye. I hope I don’t see you in my dreams because otherwise, I might eat my pillow.”

Or is it?

Because here at The Keto Cookbook, we have discovered carbohydrate free fudge. Yep, you heard us. No sugar, no condensed milk, and a truly awesome flavor. So let us introduce you to the best keto peanut butter fudge fat bombs recipe on Earth.

Recipe Information

This recipe is a little piece of magic. It only contains five ingredients, which include peanut butter (obvs.), coconut oil, sweetener (we like to use stevia), vanilla and chopped peanuts. The peanut butter gives this recipe a lovely creamy flavor, whilst the chopped peanuts help add a tasty crunch. What’s even better, is that all these products are available in your local store. So, you don’t have to go trapesing to Hawaii to spend hours of your time scooping out coconuts.

It also only takes 10 minutes to make. Ten minutes! And two out of those ten minutes are even spent microwaving! Amazing, right? The recipe even makes twenty fudgy pieces, which is perfect if you’re wanting to bulk make snacks, or are just attending a garden party and needing to bring some food. They’re also a perfect dessert for keeping in the fridge, so if after lunch or dinner you’re in need of little sweet something, you don’t need to look very far. And did we mention they contain peanut butter? Which means they’re just perfect for lovers of this nutty spread.

Nutritional Information

These little nutty chunks are ultimate fat bombs and are perfect if you’re desperate to get your macros in check. For example, out of the 130 calories that they contain, each piece has 87% of fatty deliciousness. Result! Furthermore, as they contain 0.5 grams of sugar and 0.5 grams of net carbs, they’re perfect for absolutely everyone. Even if you’re not watching your weight or lowering your sugar, these bad boys are wonderfully addictive!

Convinced you to get in the kitchen yet? We thought so. Remember, let us know how you get on in the comments. We always love to hear your experiences and if you manage to think of any other ingredients worth adding, but we think this keto peanut butter fudge fat bombs recipe is near perfection!

If Peanut Butter Fudge Fat Bombs aren’t your thing, then be sure to try out our Almond Joy Fat Bombs!

The post Keto Peanut Butter Fudge Fat Bombs first appeared on The Keto Cookbook.

The post Keto Peanut Butter Fudge Fat Bombs 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.

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.

Introduction – The Benefits of Keto Protein Powders

Before we talk about the best keto protein powder for 2019, let’s step back for a minute. Protein powder appeared on store shelves in the 1950s, with keto protein powders arriving in the last decade. Due to its almost magic benefits, which we’ll touch on in a minute, protein powder has soared in popularity. It is easily one of the most frequent dieting aids around.

But why is it good for Ketogentic dieters?

On a keto diet, you want your body to reach the optimal state of ketosis. For those who don’t know what this is, it’s a kind of metabolic state in your body. All that happens, is that organic compounds, called ketones, increase in your bodily tissues. By then keeping your body in this state, many believe that you will be in a constant state of weight loss. The only snag is that in order to achieve ketosis, you need to consume high fat, moderate protein and low carbohydrate foods, which can be difficult.

Got it? Great!

So, going back to the question. Why are keto protein powders beneficial? Well, the first reason is that they contain a lot of protein (who knew?!?). By then mixing the powder into drinks and recipes, you can really help bump up your nutrition stats if you’re falling behind, help your body feel fuller for longer, and even use it as a great alternative to a sugary, carb filled snack. This will then maximize all your hard work, by providing you with better energy levels and faster weight loss.

Secondly, carbohydrates such as bread, contain a great number of amino acids that are useful to our bodies. For example, these amino acids help with muscle growth and repair damaged muscles following strength induced workouts. But since keto dieters need to keep their carbohydrate intake low, often their bodies never have access to these vital amino acids. So, keto protein powders offer a simple solution of providing these nutrients without all the added sugars.

Finally, something that can happen when you begin a keto diet, is suffering from what’s known as “keto flu”. This doesn’t usually last long but means your body is lacking important vitamins and minerals as it tries to reach ketosis. If using nutrient rich keto protein powders when you first start dieting, however, these uncomfortable symptoms such as severe fatigue and dizziness can be avoided.

Awesome! But which one should I go for?

This is where things get a little tricky.

A lot of protein powders, such as soy and rice powders, are naturally high in carbohydrates. Some manufacturers even choose to add additional carbohydrates to boost the calorie content. For example, this helps professional athletes that require a high carb diet. But they are also added for taste so that the general public is more likely to purchase them.

This then means you then have to waste time scouring online stores for 100% unflavoured, unsweetened protein powder. This can be a nightmare, as some are incredibly expensive and you can’t be sure what’s in them.

But not to fret, because we’re here to save the day! Here at The Keto Cookbook, we have searched high and low for the best keto protein powder. We have even taken everything into account (e.g. nutrition and customer reviews) so you don’t have to. But before we list the keto protein powders that are low-carb, available on amazon, and are suitable for either men or women, we’d just like to give you a bit of information on what types of powder are available.

Types of Protein Available

Whey Protein

Whey comes from milk and consists of two proteins: whey and casein. Benefits are as follows:

• It contains all nine amino acids and is particularly high in Leucine. This is important in the body’s principal muscle-building pathway.
• It is fast digesting and not a lot is needed to have an active effect.
• It is low in lactose.

Casein Protein

As mentioned previously, casein is another component that comes from milk and has similar benefits to whey protein. However, there are some extra benefits.

• It is slow digesting and so it will help you feel fuller for longer. So perfect for those trying to lose weight!
• It is particularly useful when taken at bedtime. This is because it can supply the body with enough amino acids to last through the entire night.

Egg White Protein

As suggested in the name, this protein comes from egg whites. Interestingly, it has some different benefits to those mentioned above.

• It is naturally free from dairy and carbohydrates. Great for those who have dairy or lactose intolerances!
• It has a high quantity of Branched-Chain Amino Acids (BCCAS). The are wonderful at reducing fatigue, accelerating workout recovery and reducing muscle soreness.
• It is moderately digesting, which means it is a good option for working around your workouts.
• Like the above, it also contains high levels of the amino acid Leucine.

Collagen Protein

Collagen is a non-inflammatory molecule that makes up about a third of our body protein. Not present in meat, it can be particularly hard to add naturally into your diet. Its benefits are described below.

• Collagen is excellent with energy production, detoxification, and digestion.
• This anti-inflammatory molecule also encourages the growth of leaner muscles
• It is vital for keeping our body tissues healthy, including our hair, skin, and nails.

Beef Protein

What do you know?!? This type of protein is derived from beef! Benefits include:

• It is suitable for those who are intolerant to dairy
• It helps build lean muscle mass
• Is effective in aiding fat loss

Plant Protein

We don’t usually recommend using plant-based proteins if you are following a keto diet. This is because they are usually very low in amino acids and don’t contain the all-important amino acid, Leucine. They also don’t have the bioavailability that the other keto protein powders have and so will not be as effective at building muscle.

As the keto diet is usually easier when consuming meat, there may not actually be many vegetarian dieters out there. However, if you want to follow The Ketogenic Diet, use protein powder, and do happen to be vegetarian with a wide range of food intolerances, this is the protein powder for you.

So! Now you know all about suitable protein powders for The Ketogenic Diet, let’s move onto the best ones on the market!

Check Out the Best Keto Protein Powders for 2019

Keto Protein Powder #1: Perfect Keto Protein Powder

The first product we think is near the top of the best keto protein powder list, is Perfect Keto Protein Powder.  Remember previously when we were talking about those molecules called ketones? Well, what’s amazing is that each serving of this keto protein powder comes with 5 grams of pure MCT oil powder, which helps raise blood ketone levels and also helps your body achieve a quicker state of ketosis. As the ratio of collagen protein has a 2:1 ratio to MCT, it also means you will be provided with immediate energy, as well as getting a good dose of protein.

As this keto protein powder is collagen based, it contains anti-aging hydrolyzed protein to encourage the growth of healthy skin, hair, and nails. It contains no artificial sweeteners, colorings, chemicals or binding agents, which means it’s low carb and it’s also gluten-free!

Finally, we love this brand because of their ethical policies. For example, they only use collagen peptides from grass-fed cattle that have been bred in the USA. This means no destruction of the beautiful Brazilian Amazon Rainforest ever takes places. Perfect!

Keto Protein Powder #2: Onnit Protein Powder

Product number two on our best keto protein powder list is Onnit Protein Powder. This brand boasts 20 grams of whey isolate per serving, which means a huge amount of the protein needed for exercise recovery. It’s the whey isolate that is supposed to be better than the usually used whey concentrate, as it means the fat and carbs within the milk filter out. This then results in you being able to build the muscle and body composition you’re after, without having to consume excess sugary calories.

It has a complete amino acid profile and remember we talked about Leucine? Well, this powder boasts quick delivery of leucine to the body’s muscle-building pathway than any other protein supplement around. Impressive, right? What’s just as impressive is that Onnit protein powder only uses non-GMO ingredients. In fact, they obtain their whey from milk produced by New Zealand dairy cows, that graze on stunning green pastures throughout their entire lives.

About 87% of people who have bought this from Amazon give it a five-star review. There also seems to be a general consensus that it doesn’t cause horrific gas or bloating that seems to happen with so many other protein powders. Result!

Keto Protein Powder #3: Left Coast Keto Protein Powder

Wow! This protein powder boasts some serious benefits, which is why it’s on our best keto protein powder list. First and foremost, it tastes of chocolate. I mean who doesn’t like chocolate? Well, actually, if you don’t like chocolate, the taste is only mild so no need to worry. The mild taste also means the flavor blends well in an almond milk or keto chocolate smoothie. They do say that it is for mixing in water but has a better flavor in nut milk.

Now onto the important nutrition. This powder has been specially created for those on a Ketogenic diet and so it automatically has low sugar. Per serving it contains 3 grams of MCT powder (remember MCT is vital for raising ketone levels), only 0.4 grams of net carbs and a massive 9.6 grams of protein. Just for reference – that’s even more protein than in an egg!

What’s more, all ingredients used are non-GMO and it’s gluten AND dairy free. It contains no artificial ingredients and to be honest, just hearing about the way it’s made it amazing. It’s manufactured at a GMP facility in the USA and every single batch is made using a low-heat process. Each batch is then tested for heavy metals and impurities, so you know you won’t be putting anything dangerous in your body. Finally, it even comes in a BPA free, food grade PET plastic container.

Oh. And this quality protein is one of the cheaper ones on the list, so is great if you’re looking to save on cash. What more could you want?!?

Keto Protein Powder #4: Isopure Zero Carb Protein Powder

We’re nearly halfway through our list and the best low carb protein powder coming in at number four, is Isopure Zero Carb Protein Powder. Per serving of this low carb powder, there are 25 grams of 100% whey protein isolate. Remember, whey isolate is not concentrated, which means less sugar. The powder is also full of extra vitamins and minerals useful for muscle recovery. It’s also suitable for those with gluten and lactose intolerances.

It states this is the best Isopure product for muscle growth and repair, even during aging! This is because it will help you meet your daily protein goals and will help with weight management. They recommend that the optimum time for consuming the protein is either post workout, first thing in the morning or between meals.

There’s also a huge range of flavors to choose from! These include creamy vanilla, dutch chocolate, cookies and cream, banana cream, strawberries and cream and unflavoured. We’re particularly tempted by the lush sounding cookies and cream!

One thing listed in the product description is that loyal customers have noticed changes in the way the packages have been sealed. This has led them to question the quality and safety of the product. The company, however, states that everything is fine and the reason for the sealing changes are just because they are transitioning to a new state-of-the-art facility. Furthermore, all the statements it makes about the products haven’t actually been evaluated by the FDA. This isn’t usually something to worry about too much, though, it just means that the product won’t cure or prevent any types of disease.

Amazon reviews vary, with 63% being five star. The lower star reviews are because customers do not like the flavor, whereas positive reviewers say this product is revolutionary!

Keto Protein Powder #5: Ancient Nutrition KetoPROTEIN Powder

Ancient Nutrition KetoPROTEIN Powder is definitely one of the best keto protein powders. It claims it is a nutritional breakthrough and the first in its kind to deliver essential nutrients needed to instantly get into the “keto zone”.

The fat releasing ingredients of this keto protein powder are coconut MCT oil, whole food bone broth protein and organic bone broth oil, whilst ashwagandha extract and reishi mushrooms boost energy levels by making the metabolism burn fat rather than usual sugar. This makes sense when looking at the nutrition. Each 170 calorie serving contains 15 grams of protein, 3 grams of carbohydrates and 11 grams of fat to help keep your macros in check. This is also another one for those with intolerances, as it is gluten, dairy, soy, and grain free.

What’s amazing about this is how quickly you can see results. Ancient Nutrition KetoPROTEIN Powder states once you’ve stirred it into your preferred liquid, it will start working and raise your ketones in 60 seconds. It only comes in Vanilla flavor, but it’s truly a super smooth, easy to mix powder, so there won’t be any lumps.

Finally, you can even try it risk-free! If you’re not satisfied within 30 days of purchasing this keto protein powder, Ancient Nutrition will happily refund your order. Now, that’s definitely got to be a bonus!

Keto Protein Powder #6: Quest Nutrition Protein Powder

We love that Quest Protein Powder can not only be used in shakes, but it can also be used in baking too! So that’s why it comes in at number six in our best keto protein powders list. Just think, now you can eat all the delicious treats you’re craving, but in a healthier way!

It contains very minimal ingredients (including no added sugars) compared to some of the other keto protein powders, which means you can achieve maximum fat burning. For example, the only ingredients are whey protein isolated and high-quality Casein, which we mentioned just before starting our list of favorites.

Regarding the nutrition, it contains 24 grams of protein, one of the highest on the list, and only 1 gram of net carbs, one of the lowest on the list. Even though it has no sugar, unfortunately, it contains no fat, which is why the calorie count comes in at a very low 100 cals. Nonetheless, it is another powder that is gluten and soy free, so it’s only really people who are lactose intolerant that can’t consume this powder.

You’ll receive a hefty 2lb tub, but just remember the packaging may vary. So, if you do order it more than once, you might not get the same packaging every time.

Keto Protein Powder #7: Bone Broth Protein Powder

The best low carb protein powder coming in at number 7, is Bone Broth Protein Powder. It contains a source of natural collagen, which has come from grass fed, pasture raised cows. What we love about this powder though, is that is you take it as a daily supplement, it can help soothe and gut or digestive issues that can occur when you first start the transition to a keto diet. Furthermore, as it’s a collagen-based powder, it also has the wonderful anti-aging properties and will not only keep your bones & joints in check, but your skin, hair, and nails too.

Again, this product is non-GMO and free of preservative. Suitable for Paleo dieters, this homemade bone broth is the perfect powder for intolerances. Gluten, dairy, nut … you name it! It covers it! So, whatever allergy you have, you can be sure that you’re consuming a high quality, low-grade toxicity powder.

The product comes in a natural flavor and nutrition wise, it contains 17.18 ounces of anti-inflammatory superfood. One thing to mention is that the company states the powder contains naturally-occurring Glucosamine Chondroitin, Hyaluronic Acid, and Gelatin nutrients. Now although this helps to repair your tissues, it does mean the powder is hard to mix. So, for this one, you definitely need a blender. However, if you are magically strong (!) you can “try before you buy”, which is great.

Keto Protein Powder #8: Kegenix Keto Meal Replacement

We’re getting closer to the end in our search of the best keto protein powder! So, coming in at number 8, is Kegenix Keto Meal Replacement. Now this one is not a supplement powder, but as it says in the title, it is a meal replacement. The wonderful thing though, is that it’s great for weight loss. It not only claims to boost your energy, keep your mental state on top and help your muscles but suppresses appetite as well as cravings! Absolute genius!

The company state this is the first and only meal replacement product for those on a Ketogenic diet. In the past, replacement keto protein powders were a bad idea, as you want your body to always reach ketosis. But this one supports Continuous Ketone Supplementation (CKS). This means it will keep your ketone levels at an optimum state throughout the whole day! It’s also really convenient as absolutely no cooking is required.

Now the product only gets 52% of five-star reviews on Amazon, but the main complaint is poor quality taste. Now the taste is something that’s truly personal and unique to you, so there is definitely no harm in trying it. There was one case of severe cramping, but like we say, everyone is unique.

Keto Protein Powder #9: Dymatize ISO 100 Whey Protein Powder

Now onto the final product! The last supplement in our best keto protein powder list is Dymatize ISO 100 Whey Protein Powder. The reason we have chosen this particular powder is because it’s plain and simple. And with 73% five-star reviews on Amazon, that’s pretty hard to beat. To be honest, it also comes in fudge brownie flavor. Life is all about priorities people!

The product contains 1.6lbs of powder, which gives 23 good size servings. Containing from 100% whey isolate, it is scientifically proven to be fast digesting and is gluten and lactose-free. Regarding nutrition, it contains a good 25 grams of protein and 5.5 grams of BCCAAs (we previously mentioned these are good for reducing fatigue). It also contains 2.7 grams of the important muscle building Leucine and finally, 1 gram of sugar per serving.

See, plain, simple and does what it says on the tin!

If you are interested in other keto supplements, check out our article on the Best MCT Oils for Keto.

UPDATED: February 2019.

The post Best Keto Protein Powder for 2019: 9 of the Best first appeared on The Keto Cookbook.

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There are so many recipes available online, and some excellent resources for anyone following the ketogenic diet. But, there is still something satisfying about having your own physical copy of a cookbook. These recipes will help you ensure you stick to the diet and enjoy healthy, tasty food. The recipe books included here typically contain nutritional information alongside the recipes so that those new to the diet know exactly what they are putting into their body. In addition, having a step-by-step guide to how best to prepare food can often be very helpful. With all that in mind, we thought it would be good to check out what’s available to the public in terms of keto recipe books. A lot of people ask us what the best keto cookbooks available are. The simple answer is it is too hard to pick just one book.

There are loads of varieties, with books for beginners, slow cooker recipes, and fat bombs.  With these in mind, we have put together a list of our favorite 10 books here. These books cover a number of cooking levels and points of the ketogenic diet. The books below also cover everyone from the seasoned keto fanatic to someone with no experience. So, in no particular order, let’s get started!

The Ketogenic Cookbook: Nutritious Low-Carb, High-Fat Paleo Meals to Heal Your Body

Next up is The Ketogenic Cookbook by Jimmy Moore and Maria Emmerich. This is another great resource for anyone on a keto diet. It has over 200 recipes, beautiful photography, and features good, simple food. The large number of recipes will ensure that you will never be stumped when deciding what to make. The Ketogenic Cookbook is a near encyclopedia from some of the best writers in the world of ketogenic diets. They understand the need to offer legible, understandable meal options for those who may not be too familiar with the diet. This is why it is such a great resource for beginners to the keto diet.

The volumes of knowledge on display here make this book a mainstay in the field of ketogenic dieting.  This also makes it a really great option for anyone who’s interested in this high-fat diet. While this book is a superb document for anyone looking to enjoy the keto diet, don’t be scared as there is nothing too crazy in here! One of the best keto cookbooks for anyone just starting out and looking to learn the ropes.

If you only own one keto cookbook, make it this one!

Bacon & Butter: The Ultimate Ketogenic Diet Cookbook

First up we have Bacon & Butter: The Ultimate Ketogenic Diet Cookbook by Celby Richoux.

This book has a great variety of recipes and has some good info for beginners at the start. This book deals with recipes which are typically high in fat without being fattening. The book offers a number of cooking options which helps people maintain caloric intake while still burning fat. This is because the book focuses on food which is high in healthy fat and low in carbohydrates which are converted into unhealthy fat. The low-carbohydrate meals in this book are wonderful for those looking to enjoy delicious, yet healthy meals. As we know, food that is high in fat is often made out to be unhealthy and will typically not be included in weight-loss cookbooks.

Bacon & Butter: The Ultimate Ketogenic Diet Cookbook turns these assumptions on its head by assessing how high-fat foods can be prepared in ways which are healthy and functional to one’s body. Hopefully, this book can subvert the myths around ketogenic diet and prove that eating healthy can consist of, as the title suggests, bacon and butter. But, let’s be honest, with a title like Bacon & Butter, it’s always going to appeal to a keto-er! Without a doubt, this is one of the best keto cookbooks on the market. 

Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners

Ketogenic Diet is another excellent resource, focused on beginners and newcomers to the ketogenic diet. Written by Jeremy Stone, this book features 60 really simple recipes, that even the most modest chef can put together. With some basic knowledge of keto dieting, this book offers simple recipes which are easy to put together. More often than not, starting out what may seem like a highly restrictive diet can be very intimidating. However, this book looks to address those nerves.

With the easy to make meals in this book, Jeremy Stone shows people how they can enjoy a variety of dishes which are both really healthy but also really tasty! This cookbook can be useful for those leading a busy work life or for those who are not completely familiar with what you need to be nutritionally ketogenic. This book is a great introduction to a diet which offers fat-burning, yet mouth-watering meals. If you, or someone you know, is just starting out on keto, this is one of the best keto cookbooks you will find. 

Easy Low Carb Slow Cooking: A Prep-and-Go Low Carb Cookbook for Ketogenic, Paleo, & High-Fat Diets

Easy Low-Carb Slow Cooking by Robin Donovan does exactly what it says on the tin! Packed full of really simple really tasty recipes, that you can prepare in advance. Slow cooking is so useful when on the keto diet as it minimizes your effort spent prepping all your meals. For busy individuals whose days are spent in the workplace, this may be the book you are looking for. These recipes can be really useful for weekly meal plan cooking.

Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find.

The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Food Keto Recipes for Any Budget

The Wicked Good Ketogenic Diet Cookbook by Amanda C. Hughes is a great little cookbook, with recipes broken down into categories by breakfast, drinks and smoothies, snacks, sides, desserts and by protein. If you like Wicked Stuffed, then this is the book for you! More often than not, ketogenic cookbooks can often be quite serious and somber. However, this is a fun and friendly look at how switching to the ketogenic diet can be healthy and wholesome. Definitely one of the best keto cookbooks around, and definitely one of our favorites.

Hopefully, this can bring some fun to the process of cooking which is often seen as laborious or tiring, especially considering the busy lives we lead on a day to day basis. Amanda C. Hughes offers some great high-fat, low-carbohydrate options with some delightfully devilish dessert options thrown in there, too! By offering both sugar-alternatives and sugar-free options, this book shows readers that they can enjoy tasty treats without breaking their diet. In addition, there is a good mix of high-end and budget recipe to suit your needs. It also has a nice breakdown of the macros so you never go off track.

The 30-Day Ketogenic Cleanse

The 30 Day Ketogenic Cleanse is another book by Keto veteran Maria Emmerich. The book is aimed at a 30 induction into the ketogenic diet, for beginners or those who have stopped and want to restart keto. This step by step guide looks at what’s the best way to jump into a diet which some people may find challenging or hard to follow. Maria Emmerich is someone with a great deal of knowledge in this field. This gives her the ability to help even the most fearful potential participants to approach this great, energizing diet.

The 30-Day Ketogenic Cleanse offers a step-by-step guide to approaching what some may see as a lifestyle change. The day by day guide is highly informative as each day’s diet is broken into its constituent parts. This further informs readers as to how their day-to-day diet is working to nourish and improve their body. The book breaks down what it takes to go into a ketogenic state while staying healthy and enjoying truly delectable food. From our standpoint, this really is a great resource and truly one of the best keto cookbooks out there.

Quick & Easy Ketogenic Cooking

A great little book with some really simple, quick and easy recipes. This is ideal for beginners and newcomers to the diet or those who don’t have much experience preparing their own meals. Often it can be quite daunting for those looking to begin the keto diet, and as such, this is a really helpful book as recipes are broken down into easy-to-follow, step-by-step guides. As part of breaking down the ketogenic diet, this book also looks at the nutritional information which is available in each recipe to ensure that you know exactly what you are putting into your body when you make these meals.

This recipe book is also well laid out and simple to read. This makes the preparation of food as easy as possible. This is informative to those looking to begin their keto journey. At the same time, it is truly healthy and delicious. Beginning your keto diet is made easy with Quick & Easy Ketogenic Cooking, use this as a way to kickstart a wholesome and tasty new life. Definitely one  of the best keto cookbooks available for beginners. 

The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes

With more than 200 pages of colorful, informative recipes, The Essential Keto Cookbook is, as per the title, a tome of vital food options for those following the keto diet. The authors, Louise and Jeremy Hendon, are a power couple in the field of high fat, low carb diets. Alongside each recipe, the authors have provided the full nutritional information including the carbohydrate counts, to help you keep track of what you are consuming. As part of this purchase, you will also get a fully developed meal plan to assist you in sustaining this energizing and filling diet.

The low-carbohydrate diet options available in this book are also sugar-free, gluten-free, legume-free and in some cases dairy-free. While these may seem like restrictions on your diet, this book has so many delicious recipes to offer that you’ll not even miss carbohydrates or sugars, so often a major part of contemporary diets. This book also contains an in-depth list of foods which are suitable for eating when following keto. This ketogenic diet food list will help you stick to the diet while enjoying delicious food.

The Keto Diet: The Complete Guide to a High-Fat Diet

With more than 125 recipes on offer in The Keto Diet: The Complete Guide to a High-Fat Diet by Leanne Vogel, you’ll be certain to have something interesting and delicious to eat every day of the week. This book does not only offer delicious meal options, there are also a number of meal options for those looking to transition into a keto diet or for those already on the plan. The high-fat options in this book are also paleo diet friendly. They avoid products which are highly refined or high in sugar.

What’s great about Leanne Vogel’s approach is that personal plans can be tailored to suit individual needs if you do not want to fall under strict dietary boundaries. And, if you feel that sticking to a diet will often lead to you counting your calories, fear not. This book will help you from limiting your intake. It’ll also keep you stay feeling full all the while burning your body fat and maintaining a nutritional ketogenic state. This will also keep you full of energy to maintain a life well-lived. Definitely one of the best keto cookbooks available. 

Simply Keto: A Practical Approach to Health & Weight Loss

The last book we’re looking at in this keto cookbook list is Simply Keto: A Practical Approach to Health & Weight Loss by Suzanne Ryan. What’s great about these recipes is that most of the recipes come from a personal place in Suzanne’s heart. This book details her transformation to the keto diet and how her body transformed as she lost over 100 pounds. This was solely due to the lifestyle choices she made as part of this transformation. The book offers a number of recipes which are ketogenic forward (more than 100). It also offers a number of supplementary additions. These additions include helpful tips and hints for those looking to kickstart their life in keto.

A useful addition is that of a grocery shopping guide. This is great if you’re unsure as to where to begin when you get to the market. The 30-day meal plan is structured to ensure that you and your family can maintain a monthly rigor to your eating while not getting bored of your food. If you need any additional help from this wonderful author, check out her YouTube channel. She’ll convince you that her book is definitely worth picking up! Definitely one the best keto cookbooks we have read. 

Thanks for reading, and I hope we have shed some light on some of the best keto cookbooks out there! You might also like to check out our article on the best MCT oils for keto.

The post Best Keto Cookbooks for 2019: The Top 10 first appeared on The Keto Cookbook.

The post Best Keto Cookbooks for 2019: The Top 10 appeared first on The Keto Cookbook.