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Keto Tomato Soup

8/26/2021

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This tomato soup is very simple and quick to make.  If you enjoy a creamy tomato soup with the oregano and basil flavors then follow this recipe fully.  You can also leave the seasonings out if you prefer to. If you do not want a creamy tomato soup and you want just plain simple tomato soup just leave out the heavy cream and almond milk.

Ingredients:

29 oz Can Tomato Sauce
1 Cup Chicken Broth
½ Cup Heavy Cream
½ Cup Almond Milk
1 TBSP Tomato Paste
2 TBSP Sweetener (i used Monkfruit)
¼ tsp Pink Salt
½ tsp Black Pepper
½ tsp Basil
½ tsp Oregano
1 tsp Onion Powder.88
1 tsp Garlic Powder

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Instructions:

Combine all ingredients in a saucepan on medium heat. Allow to simmer for 10 to 15 minutes and remove from heat. 

You can also store some in the freezer for later. 

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Servings: 1 Cup 
Macros Per Serving:
 Net Carbs:  6   Fiber: 3   Total Carbs: 9   Protein:  3    Fat:  7    Calories:  115

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Keto Blueberry Muffins

8/25/2021

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Ingredients:

1 ½ Cups Almond Flour
2 TBSP Coconut Flour
1 ½ tsp Baking Powder
4 Eggs
½ Cup Sweetener
3 TBSP Melted Butter
2 tsp Vanilla Extract 
¼ Cup Almond Milk
½ Cup to ¾ Cup Blueberries

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Instructions:

In a mixing bowl, combine all above ingredients except the blueberries and mix until well combined. 

The amount of blueberries you add in will depend on your liking. ½ Cup will be enough for this recipe but if you want more you can do ¾ Cup

Once your batter is well combined, add in the blueberries and just fold them into the batter

Line up your muffin tins or molds and add about a medium sized cookie scoop of the batter to each mold. You might use about 2 scoops for each mold. 

Place on your tray and place in middle rack of your oven or Air Fryer

We made these in the Air Fryer on the Bake Setting.

For the Air Fryer on the Bake setting at 350 for 11-13 min
For the Oven Bake at 350 for 30-35 min
*If your Air Fryer does not have a bake setting you can still make these on the Air Fryer setting but you will want to lower the temp and maybe cover them with foil to prevent them from burning 

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Servings: 12
​Serving Size: 1 Muffin

Macros Per Serving:
 Net Carbs: 2      Fiber: 1       Total Carbs: 3      Protein: 3  Fat: 8     Calories: 107
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Keto Banana Nut Muffins

8/19/2021

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Ingredients:

1 ½ Cups Almond Flour
2 TBSP Coconut Flour
1 ½ tsp Baking Powder
½ Cup Sweetener
3 TBSP Melted Butter
½ tsp Vanilla Extract 
2-3 tsp Banana Extract
1 tsp Cinnamon
¾ Cup Chopped Walnuts
¼ Cup Almond Milk

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Instructions:


In a mixing bowl, combine all above ingredients except the walnuts and mix until well combined. 


The amount of banana extract will depend on how much banana flavor you like and the brand of banana extract you're using. 

Once your batter is well combined, add in the walnuts and just fold them into the batter

Line up your muffin tins and add about a medium sized cookie scoop of the batter to each mold. You might use about 2 scoops for each mold. 

Place on your tray and place in middle rack of your oven or Air Fryer

We made these in the Air Fryer on the Bake Setting.

For the Air Fryer on the Bake setting at 350 for 11-13 min
For the Oven Bake at 350 for 30-35 min

*If your Air Fryer does not have a bake setting you can still make these on the Air Fryer setting but you will want to lower the temp and maybe cover them with foil to prevent them from burning 

​
Servings: 12
Serving Size: 1 Muffin
Macros Per Serving:
 Net Carbs: 2        Fiber:2       Total Carbs: 4      Protein:6     Fat: 17     Calories: 189
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Keto Wonderbread (Coconut Flour) Keto Bread

8/15/2021

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Ingredients:

1 TBSP Coconut Flour
1/4 Cup Egg Whites or 1 Large Egg
1/4 tsp Baking powder 
1 TBSP Mayonnaise 
1 tsp Psyllium Husk Powder
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1 tsp Water
Pinch of salt 

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Instructions:

Mix together all ingredients until smooth
Once your mini dash gets hot, spray with cooking spray
Add half of your mixture to the waffle iron and close
Your wonderbread will be done once it stops steaming,( you can leave on longer if you need it cooked more) 
Remove and cool on cooling rack

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Servings: 2 Chaffles
Macros Per Serving:
 Net Carbs: 1        Fiber:2       Total Carbs:   4  Protein:5     Fat: 11     Calories: 145

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Keto Breakfast Sandwich with 90 Second Bread

8/8/2021

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Ingredients:

For the Bread: 
3 TBSP Almond Flour (or 1 TBSP Coconut Flour)
1 TBSP Melted Butter
1 Large Egg or ¼ Cup Egg Whites
¼ tsp Baking Powder
½ tsp Garlic Powder
½ tsp Onion Powder
 ½ tsp Sweetener
Pinch Salt   

For the Sandwich:
1 Large Egg
2 Slices Canadian Bacon
1 Slice Cheese

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Instructions:

Start off by making your 90 Second Bread. 
Melt 1 TBSP Butter in microwave safe ramekin or coffee cup
Add in remaining ingredients and mix together
Tap cup on counter to get rid of air bubbles
Microwave for 90 seconds
Turn cup upside down and slice 

Toast on a skillet on medium heat with a slice of butter and set aside

In this recipe I used two slices of Canadian Bacon however you can also use Sausage or Bacon. 

Add a slice of cheese to one slice of your bread and fry an egg and your canadian bacon and add to the top of your cheese to assemble your breakfast sandwich. 

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Servings: 1
Macros Per Serving:
 Net Carbs: 4   Fiber:2   Total Carbs: 7    Protein:33   Fat: 43   Calories: 545
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Keto Jalapeno Cheese Cornbread

8/1/2021

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Ingredients:

1 ½ Cups Almond Flour
2 TBSP Coconut Flour
2 tsp Baking Powder
½ tsp Baking Soda
3 TBSP Sweetener
4 TBSP Melted Butter
4 Large Eggs
1 Cup Shredded Cheese (Cheddar or Mexican Blend)
½ Cup Diced Jalapenos
¼ Cup Diced Green Onions
2 TBSP Sour Cream
1 TBSP Almond Milk
¼ tsp Salt
2 tsp Cornbread Extract

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Instructions:

Add all ingredients above into a mixing bowl and mix really well. 

Add about 2 medium sized cookie scoops of the cornbread batter to the muffin mold and repeat until all molds are filled. I used a cookie scoop for this. This recipe should make about 12 muffins. 

Preheat the Air Fryer to 350 and cook on the middle rack uncovered for 10 minutes. Then, cover with aluminum foil and cook for another 10 minutes. 

If you don’t have an Air Fryer you can bake in oven at 350 for 30 to 35 minutes

Allow to cool for about 10 minutes before slicing. 

Enjoy as a side to any meal or check out my recipe for Keto Chili. 


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Servings: 12
Macros Per Serving:
 Net Carbs: 2        Fiber:3           Total Carbs: 4  Protein:6     Fat: 16     Calories: 184


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  • Home
  • Lunch & Dinner
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  • Breakfast
  • Breads
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