High Protein Mud Cake (for two)

8 oz cottage cheese,  blended smooth

2 eggs

¼ c mknkfruit sweetener 

4 T cacao powder

½ t vanilla

Sugar free chocolate chips (optional)

Stir all ingredients in a bowl. Top with chocolate chips. Bake 350⁰ for 33 minutes

Makes 2 servings 

Each serving:

190 calories

22 g protein 

High Protein Chocolate Pudding

1 cup egg whites

1 teaspoon MCT oil (optional)

Adds a metabolism boost while staying low fat

3 tablespoons Gentle Sweet (xylitol-free recommended) or 1/3 Cup of other sweetener

½ teaspoon extract (vanilla, maple, or chocolate)

¼ cup cocoa powder

Pinch of salt

½ cup unsweetened almond milk

(Use slightly less for the egg-white-only version)

Gently soft-scramble the egg whites in a skillet over low heat until just set.

You may also cook them in the microwave (about 2 minutes, stirring at 1 minute).

Do not overcook. Overcooked eggs can cause an eggy taste and gritty texture.

Add the cooked eggs and all remaining ingredients to a blender.

Blend until completely smooth, scraping down the sides as needed.

Chill for 30 minutes to thicken.

If your pudding doesn’t set, blend in ½ teaspoon gluccie or xanthan gum, then chill again.

Zucchini Casserole

1 lb hamburger, ground turkey or Italian sausage
1 C onion, diced
1 tsp minced garlic
2 tsp oregano
salt & pepper, to taste
8oz cream cheese-softened ½ cup of parmesan cheese. 2 zucchini, sliced or shredded

Shredded mozzarella cheese (or whatever cheese you'd like) 

Preheat oven to 350⁰. Cook beef, onion & garlic until meat is no longer pink. Drain, if needed. Add remaining ingredients (except mozzarella cheese) & stir. Place in a greased 2 quart baking dish.

Sprinkle mozzarella cheese on top. Bake for 30 min. Remove from oven. Sprinkle more oregano on top.

Loaded Cauliflower

1 head cauliflower, cut into bite sized pieces

salt and pepper to taste

1 C Alfredo sauce (homemade or store bought)

1 C cheddar cheese, shredded

4 slices bacon, cooked and crumbled

2 green onions, sliced thin

 

Preheat oven to 350⁰. Spread the cauliflower out on a baking sheet covered with foil or a Silpat mat, sprinkle with salt and pepper, and roast for about 20 minutes or until fork tender (you can also steam the cauliflower for 5-6 minutes- drain well & pat dry with paper towels).

Place the cauliflower into a greased 2 quart casserole dish. Pour alfredo sauce over the top. Top with cheddar cheese & bacon. Return to the oven for about 10-15 minutes until the cheese is melted & sauce is bubbly. Remove from oven.  Top with sliced green onions and serve hot.

Creamy Garlic Mushrooms

16 oz baby bella mushrooms, cut in half
4 garlic cloves, minced
4 T Cream Cheese

3 T heavy cream
2 tsps of fresh or dry herbs, such as tarragon, basil, parsley
salt & pepper
2 tsp of olive oil

Heat a pan with a teaspoon of oil and add the mushrooms and garlic on medium heat. Stir and toss until soft and a little liquid is released from the mushrooms. Add the cream cheese & stir until melted. Add the heavy cream & stir until combined. Add the herbs and season to taste with salt and pepper.
Keep warm until ready to serve.

Garlic Parmesan Drumsticks

5 lbs chicken drumsticks 
2 T olive oil 
2 tsp garlic powder 
2 tsp onion powder 
1 tsp salt 
1/2 tsp pepper 
1 c chicken broth 
½ c butter, melted 
1 T lemon juice 
1 T minced garlic 
¼ c grated parmesan 
1 T fresh chopped parsle

Coat drumsticks with olive oil. In a small bowl mix together the garlic powder, onion powder, salt and pepper. Sprinkle or roll drumsticks in this mixture. Place drumsticks into instant pot or pressure cooker. Pour in chicken broth. Press the chicken button on electric pressure cooker. Remove from instant pot & place on foil lined baking sheet. Broil for 2-3 min per side to crisp up skin. Whisk the remaining ingredients together and pour over drumsticks when ready to serve.

Hubby Lovin' Chicken

6-8 Chicken thighs (skin on)

1 stick melted butter

¾ cup parmesan cheese

2 T parsley 

2 t paprika 

2 t garlic powder

1 t oregano 

1 t salt

½ black pepper 

¼ t cayenne pepper

Melt butter. Mix remaining ingredients together. Dip chicken in butter & then seasonings. Place on wire rack inside a foil-lined baking sheet.

Bake @ 375º for 40-50 minutes. 

Low Carb Granola

½ Cup Almond Flour

¼ Cup Chopped Almonds (either by hand or in food processor)

⅛ Cup Chopped Pecans (optional)

½ Cup Unsweetened Shredded Coconut or Unsweetened Coconut Chips (Chips are my fave!)

¼ Cup Oats

½ Scoop Swansons Vanilla Protein Powder

1 tsp. Vanilla

6 Packets Truvia

3 TBS Coconut Oil

2 TBS Melted Butter, Salted

2-3 tsp. Apple Cider Vinegar

1 TBS Unsweetened Almond Milk (omit this if you are not getting a crunchy consistency)

Instructions

Stir all dry ingredients together then stir in all wet ingredients.

Spread out on parchment paper on baking sheet.

Bake 300⁰ for 15 minutes, stir and mix around, then bake for another 4-5 minutes, or until golden brown. It should be pretty brown in color, this will tell you that it will be crunchy! Don't be afraid to let it get dark if you enjoy super crunchy granola, like me.

Let it cool.

Store in a ziplock bag.

Makes about 1½ to 2 Cups

I usually double this recipe!! But left it as written so you can try it in a smaller amount for your first time making it. Feel free to add more nuts, butter or coconut oil too if you're having trouble getting it crunchy.

Lemonade

1/4 tsp pure stevia

1/2 cup lemon juice

8 cups of water

Lemons, sliced

Mix together & serve

Sugar Free Hot Fudge Sauce

 3 oz SF chocolate chips

 2 t. Butter

 1/2 c. Whipping cream

 1/3 c. Gentle Sweet

 1/2 t. Vanilla

 Pinch of salt

Melt chocolate and butter in a double boiler. Stir till smooth. Add whipping cream & Gentle Sweet. Stir till smooth. Remove from heat & add vanilla & salt. Store in fridge. Heat & stir to serve.

Best Low Carb Pancakes

2 large eggs
1 tablespoon water
2 oz cream cheese, cubed
2/3 cup almond flour
1 teaspoon baking powder
2 teaspoons vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon Sweetleaf - stevia sweetener (or 2 tablespoons regular sugar)
butter and syrup (sugar free syrup for low carb option)

Add all ingredients to blender. Start with eggs and water and cream cheese so you don't have anything get stuck at bottom. Blend until smooth, scraping down the sides if needed. Let batter sit for 2 minutes. Heat a non-stick skillet to medium heat. For each pancake, pour 3 to 4 tablespoons of batter onto skillet. Once you start to see little bubbles form, flip and continue to cook until pancake is browned on each side. Continue until you have used all pancake batter. Serve pancakes topped with butter and sugar free syrup!
Serves 2 (2 pancakes each)

Keto Berry Ice Cream

Ingredients:

1 can of full fat coconut milk (13 ounces)

1 1/2 cup of frozen unsweetened berries

1/2 cup confectioner's Swerve

Instructions:

In a blender combine the coconut milk, frozen berries and confectioner's sugar substitute. If you want a chunkier ice cream leave some berries out & stir in after blending.

Pour into glass container.

Place in the freezer for 5 minutes or up to 30 minutes.

Remove from the freezer once you have your desired frozen texture. Enjoy!