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.

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.

Are you joking?

I know what you’re thinking. Rice free keto sushi?!? Does that even exist? How do you make it? What ingredients do I have to buy? Well, not to fear readers! I am here to give you all the information you need! Just to clarify though, yes, it exists, it’s very similar to normal sushi preparation and the only extra ingredient is eggs! Simple!

If you’re not familiar with sushi, it’s a dish that originates from Japan and is prepared with rice and seafood. It’s very easy to get confused with sashimi, a very similar Japanese dish, but one that is made of thinly sliced raw fish or meat and is only optionally served with rice. Sushi is now one of the most popular dishes in the world, thanks to restaurants popping up all over the UK and USA.

My Sushi Story

It was in May 2016 that I began my ketogenic journey. Ketogenic, referring to a diet of limiting carbohydrates and increasing protein as much as possible. I quickly started to miss my usual favorites, including pancakes, pizza and of course, sushi, which is by far my most favorite meal. Luckily though, I found myself already armed with a little knowledge.

Late in 2015,  around August, my flatmate showed me an egg that had been wrapped in seaweed. My mind was instantly blown. Could it really be possible that keto sushi existed? Pinching myself a few times to double check it wasn’t a dream, I then rejoiced in utter happiness.

I have now made this recipe so many times, that I can confidently say I have managed to improve it. But the original credit still goes to my flatmate! Because without their knowledge, the recipe I’m sharing with you today would never exist!

Recipe Details

So, let’s get down to the nitty-gritty. This recipe takes around 25 minutes and makes enough to serve two adults.  If you’ve never made sushi before, it can take a little while to get the perfect rolling technique, but otherwise, this recipe is a doddle to make. And just to point out, even if you never master how to roll the ingredients, as long as they’re on the plate, it will taste exactly the same

The main food you’ll need to buy includes sushi seaweed and eggs. Regarding the other ingredients, you can essentially add anything you like, as long as you are still able to roll the ingredients together. My favorite ingredients include mixed seafood, salmon pâté, cucumber, avocado and pickled ginger. So delish!

This dish really is as easy or difficult as you want to make it. Regarding nutrition, our recipe comes in at 550 calories and 19 grams of protein, which is a good amount to keep you going throughout the day. You may have noticed that contains 58.5 grams of fat, but don’t worry! These are healthy fats, which are particularly high in the avocado and seafood.

So, join the best rice free keto sushi revolution and if you think of any amazing ingredients, remember to let us know in the comments!

The post Rice Free Keto Sushi first appeared on The Keto Cookbook.

The post Rice Free Keto Sushi 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!

The post Tasty Keto Fried Rice first appeared on The Keto Cookbook.

The post Tasty Keto Fried Rice appeared first on The Keto Cookbook.

The Usual Morning Routine

Breakfast is the most important meal of the day. Every night when you go to bed, you swear that you’re going to get up early to feed yourself properly. But what happens when the alarm goes off? You think, “Ugh, it can’t be 6:30 already,” and hit the snooze button.

Even if you actually manage to get out of bed, there’s still a lot that gets in the way. Either you’ve not checked the time and spent too long practising the work presentation you have to present in exactly 2 and a half hours, or the kids have done something silly, like squirted toothpaste on their school uniforms. Or just feel so groggy, you genuinely can’t be bothered.

Well, The Keto Cookbook is not here to load you with excuses, but instead come to the ultimate rescue! We’ve developed the best simple keto breakfast recipe that is not only quick and tasty, but is full of the fats and vitamins needed to keep you going to lunchtime. It will even keep revving up your metabolism without you even noticing!

Convinced? Let’s take a look.

Recipe Information

This recipe contains only 7 ingredients that are so easy to prepare, you could almost make this dish with your eyes closed (but please do not try this!). The main ingredients in this are eggs and spinach, which do wonders to your body. Eggs contain good levels of selenium, vitamin D, B6, B12 and minerals such as zinc and iron. A lot of cereal is fortified with these sorts of ingredients, but trust us, it’s better to get your vitamins and minerals from healthier food sources.

Like eggs, spinach also contains iron, but also vitamins A, B2, C and K and magnesium, manganese, folate, calcium and potassium. Phew! That was a long list! These vitamins and minerals are so important to keep our body functioning properly and can really help prevent some diseases that are developed later in life.

In our opinion, just eggs and spinach is a bit of a plain meal. So we’ve ramped up the flavor with garlic, onion and if you’re brave, some red chilli powder! Those flavors are definitely worth getting up for in the morning!

Nutritional Information

This breakfast recipe is the ultimate meal if you’re a keto fan like us. This is because it contains only 1 gram of net carbs, which also makes it wonderful for those following a similar Atkins style diet. There’s also no sugar! Yes, you heard us right, NO sugar! Which means it’s also great for those watching their sugar content. Finally, it only comes in at 481 calories, whilst packing in a massive 20 grams of protein and 43 grams of fat! If you’re a new reader, you may have panicked at the word “fat”, but trust us, these are healthy fats. These are essential for maintaining muscle and protecting your heart.

So, now there’s really no need to panic about making a simple keto breakfast in the morning. Just follow this recipe and you’ll always be good to go!

The post Simple Keto Breakfast – Eggs and Spinach first appeared on The Keto Cookbook.

The post Simple Keto Breakfast – Eggs and Spinach appeared first on The Keto Cookbook.