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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The Holy Grail 

Making the perfect keto friendly pizza is the ultimate dream of most of us who follow a ketogenic diet. There are a number of different recipes for keto pizza that feature almond flour or coconut flour, but this one, the best cauliflower crust keto pizza, uses (you guessed it!) cauliflower for the base. This is great because you can mix and match between the different bases, which stops you from getting bored with the same taste.

This really is a lifesaving recipe for when you are craving something naughty. I mean, that’s what Friday nights are for! Eating pizza! But because this one is so healthy, you can have pizza every day of the week if you want to! Not just on Friday! And this recipe is so good, you’ll truly begin to wonder how something so tasty can actually fit into your diet.

Recipe Information

Let’s start with the toppings. Feel free to add whatever type of toppings you want. For example, pepperoni is a popular favorite and will help add even more protein to your diet. Or if you’re vegetarian, load your pizza up with a load of non-starchy veggies for additional fiber. We, however, decided to go with one of our favorite classic combinations: feta cheese, black olives, and onion. De-lish!

Moving on to the base! It’s actually the crust that is the hero of this dish because it’s one of the hardest things to substitute from a normal pizza. But we believe if you follow the recipe correctly, you’ll have a beautiful crisp base, that is then perfect for spreading on delicious tomato or béchamel sauce.  We personally used tomato purée, which some might regard as too high carb, but is honestly essential for our palettes!

Nutritional Information

This has to be one of the healthiest mixes of Italian and American cuisine around. With only 525 calories, this is way lower than the calorie content of a traditional pizza. It also only contains 10 grams of sugar, which is mostly contained within the tomato purée, so feel free to replace this if you wish. There are 35 grams of healthy fats and the best nutrition of all is the whopping 34 grams of protein! So, it doesn’t matter if you’re craving pizza at breakfast, lunch or dinner, this tasty dish is sure to keep you going throughout the day.

Top Tips

This recipe is one of the more difficult to make from the rest on our website, so we’ve got two top tips to help you master this first time around. The main problem people have with this recipe is forgetting to drain the water out of the cauliflower. This is so important to do because otherwise your pizza base will never crisp up and will be soggy. And secondly, remember to use greaseproof baking parchment to line your baking tray! Otherwise, the cauliflower will be impossible to remove once it’s finished cooking.

The post Perfect Cauliflower Crust Keto Pizza appeared first on The Keto Cookbook.

My Keto Journey

What I love about being on a keto diet, is the variety of dishes you can choose from. Since starting on my keto journey I have eaten not only typical American cuisine, but Japanese, Chinese (this best tasty keto fried rice recipe is Chinese) Vietnamese, French and Italian. I’ve experienced so many different flavors and I’ve genuinely enjoyed each one I’ve tried.

That’s not to say all of the recipes I’ve tried out haven’t gone wrong at some point! To be a master at making keto recipes, it’s good to have quite a thick skin and positive attitude. It takes regular practice, to learn how different ingredients work together and nail their cooking styles. Ultimately, you end up feeling very special, because you’ve discovered techniques that make cooking so such quicker and are completely personal to you.

Recipe Information

Anyway, enough natter! It’s time to get down to the recipe. So today I’m focusing on the best tasty keto fried rice recipe. It serves two adults and only takes 15 minutes to make, which makes it a perfect weeknight meal.

Trust me, there’s nothing more satisfying than sitting down to a delicious meal after working hard all day and knowing it took absolutely no time whatsoever to make.

It’s also very, very easy. I remember once being very frustrated watching a cooking programme, where a chef was making some low carb dessert and claimed it was very simple to make and no complicated equipment was needed. Needless to say, he then went to fetch his blow torch and began shimmying his hands from left to right to get the perfect crunchy finish. I’ll tell you now, not once have I ever made this recipe. I mean, who other than a chef has a blow torch lying around in their kitchen drawers? You’re right. No one! So you can be completely assured that this recipe IS simple to make. There’s really no need to invest in expensive kitchen equipment that you only end up using once in your entire life and there’s no tricky steps that will take you a long time to master.

Finally, it’s perfect if you’re craving a bit of fast-food. I must admit though, as I was preparing this for the very first time, I was sceptical. How could cauliflower compare to my beloved take-out fried rice? Well trust me when I say this will instantly cure any craving for Chinese that you might have because it does taste truly delicious. A wonderful guilt free, healthy alternative!

Nutritional Information

Nutrition wise, the recipe contains 304 calories, which is nice and low, and only 7 grams of sugar. The net carbs are 9 grams and the amount of protein it contains is 12.5 grams. This means it is absolutely perfect for all you keto lovers out there! Lastly, it has 21.5 grams of fat, but don’t be alarmed by this! The fats the recipe contains are all healthy fats, so they’ll be helping build muscle and keep your body functioning properly.

So, why not try this recipe out for yourself today? We’re sure you’ll love it!

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