Keto

Keto Chocolate Cream Pie

This homemade Keto Chocolate Cream Pie is everything you want from a low carb chocolate dessert! A crunchy pecan pie crust is filled with a creamy chocolate mousse and topped with freshly whipped cream. The result is pure, sugar-free decadence.

Duration:

Prep Time: 20 mins
Cook Time: 0 mins
Chill Time: 1 hr
Total Time: 1 hr 20 mins
Servings: 8

Calories: 628kcal

Ingredients

Crust Ingredients

  • 1 cup crushed pecans
  • 2 TB butter melted
  • 1 Tsp Besti Monk fruit Allulose Blend Crystalized Sweetener

Whipped Cream Ingredients:

  • 3 cups heavy whipping cream
  • ⅓ cup Besti Monk fruit Allulose Blend Powdered Sweetener

Chocolate Filling Ingredients:

  • ½ cup cocoa
  • 8 oz package cream cheese softened
  • 1 ½ cup Besti Monk fruit Allulose Blend Powdered Sweetener
  • 4 tablespoons butter
  • 4 ounces sugar-free Lily’s Chocolate Chips
  • 3 cups of the homemade sugar-free whipped topping

Instructions

  1. Preheat oven to 350°F.
  2. Grease a deep dish 9” pie plate.
  3. Crush pecans, then add the butter and sweetener and mix well.
  4. Press crust into the bottom and slightly up the sides of a pie plate.
  5. Bake for 10 min then remove from the oven and allow to cool completely.
  6. While your crust is baking, add 3 cups heavy whipping cream and sweetener to a bowl and beat for approx. five minutes or until stiff peaks form, and it has doubled in size.
  7. In another bowl, add softened cream cheese, cocoa powder, sweetener, and beat until combined.
  8. In a small glass bowl, add your sugar-free chips, and butter. Microwave for 25 seconds, then stir. Microwave again for 10-15 seconds and stir. The chocolate mixture should completely melt and begin to smooth as you stir. If not, you can microwave for another 5 seconds but do not over-heat as the chocolate will seize.
  9. Add the melted chocolate to the cream cheese mixture and stir.
  10. Add 3 cups of the homemade whipped cream to the bowl and FOLD the whipped cream gently into the mixture until just combined.
  11. Spoon chocolate filling into your pecan pie crust.
  12. Top with the remaining homemade whipped cream and level it out.
  13. Garnish with shaved chocolate shavings from any sugar-free chocolate bar. (optional)
  14. Freeze for at least an hour before cutting.
Nutritional Information: The sugar alcohols and fiber from the sweetener and sugar-free chocolate chips are not included in the nutritional information since most subtract to calculate net carbs.

Nutrition

Calories: 628kcal | Carbohydrates: 8g | Protein: 7g | Fat: 61g | Saturated Fat: 49g | Cholesterol: 176mg | Sodium: 201mg | Potassium: 239mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1963IU | Vitamin C: 1mg | Calcium: 103mg | Iron: 1mg
July 9, 2022 by Diet Keto

Keto Lemon Cheesecake Bars

You will love these Keto Lemon Cheesecake Bars! With three layers including a sweet shortbread crust, lemon cheesecake and a smooth lemon bar layer these are the ultimate citrus dessert!

Duration:

Prep time: 20 MINUTES
Cook time: 25 MINUTES
Total time: 45 MINUTES
yield: 12

Ingredients

Shortbread Crust

  • 5 tablespoons salted butter
  • 1 cup almond flour
  • 2 tablespoons confectioners sweetener*

Lemon Cheesecake Layer

  • 8 ounces cream cheese, softened
  • 1 egg yolk
  • 1/3 cup confectioners sweetener*
  • 1 teaspoon vanilla extract
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest

Lemon Bar Layer

  • 3 large eggs
  • 1/3 cup lemon juice
  • 2 tablespoon zest
  • 1/2 cup confectioners sweetener*
  • 1/3 cup coconut flour

Instructions

    1. Preheat your oven to 350 degrees
    2. Line an 8×8 pan with aluminum foil so the bars are easier to remove.
    3. Combine the crust ingredients together and press into the bottom of the pan. Pre-bake 7 minutes until set and very lightly brown. COOL COMPLETELY before adding the next layer.
    4. While the crust cools combine all of the lemon cheesecake layer ingredients in a blender or stand mixer. Blend until completely smooth.
    5. Spread the cheesecake layer evenly on the COOL crust.
    6. Lastly, in a blender or mixer combine all of the lemon bar layer ingredients and blend until smooth.
    7. Chill the mixture 10 minutes.
    8. Pour evenly over the top of the cheesecake layer.
    9. Bake 20-25 minutes until set

Notes

*Confectioners Swerve or Monkfruit work well in this recipe.

Nutrition Information:

Serving size : 1 bar | Calories: 201 | Carbohydrates: 5.3g | Net Carbohydrates: 3.8g | Protein: 5.3g | Fat: 14.9g  | Cholesterol: 93mg | Sodium: 123mg  | Sugar: 1.9g | Fiber: 1.5g
July 4, 2022 by Diet Keto

KETO BREAD ROLLS

Keto Bread Roll

These fluffy bread rolls are made with fathead dough. They are gluten free, low carb and keto friendly, Low carb and gluten-free. These dinner rolls are not made with eggs OR cheese and taste incredibly close to regular wheat bread.

DURATION:

Yield: 5 | Prep Time: 10 Minutes | Cook Time: 10 Minutes | Total Time: 20 Minutes
INGREDIENTS:
  • 1 cup (100g) almond flour
  • 3/4 cup (50g) keto protein powder (i use casein protein powder)
  • 1 1/2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/2 cup (118ml) hot water
  • 1/2 tsp salt
INSTRUCTIONS
  • In a mixing bowl, whisk together your almond flour, protein powder, salt, xanthan gum and baking powder.
  • Pour in the hot water and use a spatula to mix the ingredients all together until you get a nice dough.
  • It will be sticky to touch. Wet your hands and take a small chunk of the dough and form into a ball.
  • Place the rolls onto a cookie sheet lined with parchment paper.
  • Bake at 375°F / 175°C for 10-12 minutes or until they are a nice golden brown.
Notes
3.3 net carbs per roll.
Nutrition Information:
Yield: 5 | Amount Per Serving: Calories: 164 | Total Fat: 11.5g |CARBOHYDRATES: 5.7g | Fiber: 2.4g PROTEIN: 12g
June 19, 2022 by Diet Keto

The Keto Cloud Bread with Dairy Free and Egg Fast

The Keto Cloud Bread with Dairy Free and Egg Fast

These cloud breads are a perfect low carb replacement for buns and breads. Use them for egg sandwiches and grilled cheese on the egg fast or for burgers and many other uses when doing keto. This keto cloud bread is a life safer when doing the Egg Fast Diet or regular keto! The recipe also includes a dairy free cloud bread option!

For those who don’t know, Cloud Bread is high in protein and extremely low in carbs, making it the perfect sandwich bread for those on a low carb, gluten free, or grain free diet.

Is there a keto friendly bread?

Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement.

INGREDIENTS

  • 3 eggs, separated
  • 3 ounces cream cheese (or 3tbsp mayo for dairy free)
  • pinch of salt
  • Optional ingredients: 1/2 tsp vinegar / pinch baking powder

INSTRUCTIONS

  1. Preheat oven to 300
  2. Separate whites and yolks into 2 glass bowls
  3. Add pinch of salt and 1/2 tsp vinegar(optional) to egg whites
  4. Beat at high speed with electric mixer until egg whites are stiff and you can turn bowl upside down. Set aside.
  5. Beat egg yolks and cream cheese (or mayo) gently until smooth.
  6. With a rubber spatula, gently incorporate the egg whites and yolk mixture together
  1. Divide into 6 equal portions, either into a whoopie pan or mound onto regular cookie sheet
  2. Sprinkle with any desired spices
  3. Bake for 20-25 minutes, watching carefully after 20 minutes.

NOTES

For the Egg Fast diet, 2 Cloud breads = 1 egg and 1 ounce cheese.

For the dairy free option, 2 Cloud breads = 1 egg and 1 fat

Nutrition Information:

SERVING SIZE:

2 cloud breads
Amount Per Serving: CALORIES: 172 TOTAL FAT: 14g SATURATED FAT: 8g TRANS FAT: 0g CHOLESTEROL: 220mg SODIUM: 292mg CARBOHYDRATES: 1g FIBER: 0g SUGAR: 0g PROTEIN: 8g

June 15, 2022 by Diet Keto

Mexican keto Casserole

Mexican keto Casserole

yield: MAKES 6-8 SERVINGS.

total time: 50 MINUTES

prep time: 20 MINUTES

cook time: 30 MINUTES

INGREDIENTS:

  • 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (If you can’t find Ro-Tel tomatoes where you live, use a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. cauliflower rice (If you can’t find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
  • 1/2 cup sliced green onion
  • 1 lb. ground beef
  • 1 T Kalyn’s Taco Seasoning Mix (See note)
  • 1 tsp. salt (or to taste)
  • 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)

DIRECTIONS:

  1. Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.
  2. Heat oven to 375F/190C and spray a large casserole dish with olive oil or non-stick spray. (I used an oval-shaped dish that was 11″ long and 8″ wide at the widest point.)
  3. Chop the onion, heat 1 tablespoon olive oil in a large frying pan, and cook onion until it’s cooked through and starting to get some color.
  4. Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan, about 3-4 minutes.
  5. Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
  6. Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it’s browned, breaking apart with a turner as it cooks. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.
  7. Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
  8. Turn off heat and stir in 2 cups grated Mexican blend cheese.
  9. Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
  10. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
  11. Serve hot, with things like salsa, green tabasco sauce , Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.
June 14, 2022 by Diet Keto