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KETO MEATBALLS IN TOMATO SAUCE

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keto meatballs in tomato sauce

These keto meatballs in tomato sauce are one of my family’s regulars. It’s easy to prepare (even with kids), it tastes delicious and it’s full of nutrients. One portion has a total of 8 grams of net carbs.

I used to make tomato sauce with a bechamel sauce, made with flour, to prepare the tomato sauce. Ever since I went gluten-free and low carb, I needed to find a way to make a tomato sauce that was nice and thick but also tasted good of course.

You can use regular tomato sauce without added sugars to make it really really simple, but I’m a foodie, so for me, I like to add in some extra vegetables and spices.

keto meatballs in tomato sauce

For the ingredients

Ground beef: I like to use organic grass-fed, grass-finished ground beef because this meat is free of antibiotics and hormones and it’s higher in nutrients. But you can use any of your preferred ground meats such as pork, chicken, lamb, etc.

Coconut oil: I used coconut oil to sautee the onion, garlic, and bell pepper. You can use any of your preferred healthy cooking fats.

Chopped tomatoes: For the tomato sauce I used organic chopped tomatoes from a can. You can also use any other tomato sauce without added sugars. Make sure to check the ingredient list. It should only have tomatoes listed.

The spices: I like to use the basics like salt and pepper but also cumin, paprika powder, and dried oregano. These spices taste so good combined with ground meats and tomato sauces.

Disclaimer: This post contains affiliate links that help keep this content free.

Tips for making the keto meatballs in tomato sauce

I used an air fryer to prepare the meatballs. If you don’t have an air fryer, you can just bake them in a pan with some coconut oil until they start to brown. To get them nicely baked on the inside, you can let them simmer in the tomato sauce for a few minutes before serving.

To blend the tomato sauce I used an immersion blender. If you don’t have an immersion blender, you can also transfer the tomato sauce to a regular blender and then transfer it back into the pot.

keto meatballs in tomato sauce

KETO MEATBALLS IN TOMATO SAUCE

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Prep Time: 8 minutes
Cook Time: 20 minutes
Course: Dinner
Keyword: dairy free, ketogenic, paleo
Servings: 4 people
Calories: 521kcal

Equipment

  • Air fryer
  • Immersion blender

Ingredients

For the sauce

For the meatballs

Instructions

Start by preparing the sauce

  • In a large pot, melt the coconut oil on medium to high heat.
  • Saute the onion, garlic, and bell pepper and stir.
  • Add the chopped tomatoes, salt, pepper, ground cumin, paprika powder, and dried oregano. Stir, lower the heat and let simmer.

In the meantime prepare the meatballs.

  • Season the ground beef with the listed spices. Mix and shape into balls.
  • Air fry the meatballs for 15 minutes in the air fryer at 180 Celsius or 355 Fahrenheit.

To finish

  • Mix the tomato sauce with an immersion blender until you have a smooth thick sauce without pieces.
  • Transfer the air-fried meatballs into the tomato sauce.

Nutrition

Serving: 1portion | Calories: 521kcal | Carbohydrates: 11g | Protein: 55g | Fat: 27g | Fiber: 3g | Vitamin A: 64IU | Vitamin C: 53mg | Calcium: 8mg | Iron: 34mg
Tried this recipe?Let us know how it was!

Have you tried this recipe or do you have any question? Please let me know in the comment section.

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dessert

KETO BRESILIENNE PIE

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keto bresilienne pie

If you miss bresilienne pie on your ketogenic diet, then this is a must-try! I have to say, I was surprised by how good this pie turned out to be and what a resemblance it is to the original sugary one. At just 7.5 grams of net carbs per slice, you can still enjoy a nice slice of pie on your ketogenic diet.

If you’ve never heard of bresilienne pie: this is a typical Belgian pie that is made with a crusty bottom and filled with a vanilla flan-pudding-like mixture. It tastes absolutely delicious!

Now the real deal is made with a flour base and a mixture of milk with eggs and flour. But on a ketogenic diet, we’ll need to replace some of these ingredients and add in some keto-friendly ones. And this recipe will give you just that!

The ingredients for this keto bresilienne pie

Almond flour: To create a pie crust that is keto-friendly, I used blanched almond flour, which work great as a base together with the other listed ingredients.

Eggs: In this recipe, I used free-range eggs.

Coconut oil: I used melted coconut oil in the base, but you can also substitute this with grass-fed butter instead.

Erythritol: To keep this recipe sugar free I used erythritol which has a glycaemic index of zero and won’t cause a blood sugar spike which means it’s keto-friendly. You can also use monk fruit if it’s available to you. In this recipe, I used mainly granulated erythritol. Only to prepare the heavy whipping cream I used powdered erythritol.

Heavy cream: I used heavy cream in both the filling as well as to create the heavy whipping cream on top of the pie.

Vanilla powder: To give this pie its signature vanilla flavor I added vanilla powder, which has a more intense taste than vanilla extract. If you don’t want to use vanilla powder, you can cut open 1-2 vanilla beans and use the seeds instead. Vanilla extract is also possible to use, in that case, use 1-2 tablespoons.

Tapioca starch: Tapioca starch is considered not keto-friendly because it is rather high in carbs. But I used it to thicken the filling, which gives it that nice flan-like texture. I only used 2/3 cups and when divided into 8, it really lowers down the carb count. I also checked my blood sugar after having a slice of this pie and it didn’t spike. So I would say it’s pretty okay to use a small amount.

Bresilienne nuts: You can easily make these keto-friendly bresilienne nuts to top off the pie.

Disclaimer: This post contains affiliate links that help keep this content free.

keto bresilienne pie

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Prep Time: 20 minutes
Cook Time: 1 hour
Course: Dessert
Servings: 8 servings
Calories: 462kcal

Ingredients

For the crust

For the filling

    To prepare the pudding

    To prepare the flan

    To finish it off

    Instructions

    To prepare the base

    • Preheat the oven to 350 °F or 175 °C. 
    • In a large bowl, add the almond flour, melted coconut oil, erythritol, eggs and salt.
    • Mix everything together with a wooden spoon or spatula until it forms a dough.
    • Press the dough evenly into the pie mold. Poke some holes in the pie crust with a fork.
    • Bake the base in the preheated oven for 15-20 minutes until it starts to turn golden brown. Remove the crust from the oven or prepare the filling in the meantime.

    Prepare the filling

      To prepare the pudding

      • Heat 100ml of heavy cream in a small steel pan until warm, not boiling.
      • In a medium-sized bowl, whisk the egg yolk with erythritol and vanilla powder.
      • Add the egg mixture to the warm heavy cream and whisk until it starts to thicken.
      • Once the mixture is thickened, transfer to a glass bowl and set aside.

      To prepare the flan

      • In a large bowl, add the heavy cream, erythritol, tapioca starch, eggs, and pudding. Mix everything with an immersion blender for 1-2 minutes.

      Bake the complete pie

      • Heat the oven to 400 °F or 200°C.
      • Pour the filling into the pie crust and bake in the oven for another 35-40 minutes. Once the middle of the pie is still a little jiggly but almost firm, remove the pie from the oven en let cool down.
      • Refrigerate the pie for another few hours or overnight.

      To finish off the pie

      • In a medium-sized bowl, add the heavy cream and powdered erythritol and mix with an electric mixer until it forms spikes.
      • Evenly spread out the heavy whipped cream on top of the pie and sprinkle some keto bresilienne nuts on top. (see recipe for the bresilienne nuts in ingredient list link)

      Nutrition

      Serving: 1slice | Calories: 462kcal | Carbohydrates: 9.5g | Protein: 9g | Fat: 40g | Fiber: 2g
      Tried this recipe?Let us know how it was!
      keto bresilienne pie
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      dairyfree

      KETO SHEPHERD’S PIE

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      keto shepherd's pie

      This keto shepherd’s pie is so delicious and great to prepare for a family dinner or if you like to meal prep and cook for one day and enjoy the meal for the rest of the week for lunch or dinner. At only 4 grams of net carbs per portion, this keto shepherd’s pie is one you’ll love. This recipe is also suitable for a paleolithic diet.

      Instead of using the traditional white potatoes that are usually used to make shepherd’s pie, I replaced them with celery root.

      Celeriac to replace the potatoes in the shepherd’s pie

      Celery root or also called celeriac is a root vegetable. Most root vegetables, such as our beloved potato and sweet potatoes, are starchy. But celeriac isn’t, which is perfect in a ketogenic diet!
      This vegetable is quite versatile and you can use it in soups, stews, or even make fries from it. This vegetable does not look very attractive on its own, but if used in dishes, it can be absolutely delicious. You can eat this vegetable both raw and cooked. The high season for this vegetable is from November to May but is available all year round.

      This vegetable is packed with vitamins and minerals such as vitamins B6, C, and K, phosphorus, potassium, and manganese.

      For the ingredients

      The meat: In this recipe, I used ground beef. But you can use any of your favorite ground meat.

      The vegetables: As mentioned before, I used celery root for the ‘mashed potato’ layer and added frozen peas and carrots in the meat layer.

      The beef broth: I used beef broth in this recipe to give the meat and the vegetables a nice meaty flavor. If you don’t have beef broth, you can also use chicken broth, lamb broth, or vegetable broth.

      The coconut cream: So make the mashed celery root I used coconut cream, to ‘smoothen the mash’. If you’re not a fan of coconut you can also use sour cream.

      The mayonnaise: I always recommend using a mayonnaise that doesn’t have any vegetable or seed oils in it because they are highly inflammatory. Try to find a mayo that is made with avocado oil.

      The almond flour: To create a nice brown ‘crust’ on top of the ‘pie’, I sprinkled some almond flour on top. You can also add some parmesan cheese instead.

      Disclaimer: This post contains affiliate links that help keep this content free.

      KETO SHEPHERD’S PIE RECIPE

      8 portions

      INGREDIENTS

      – 2 tablespoons coconut oil
      – 26 oz. (750 grams) ground beef
      – 1 medium-sized onion
      – 3 cloves garlic (minced)
      – 3 cups frozen peas with carrots
      – Salt and pepper to taste
      – 1 cup beef broth
      – Some fresh thyme
      – Some fresh or dried parsley
      – 1 medium-sized celery root
      – 1/4 cup coconut cream
      – Garlic powder to taste
      – Ground nutmeg to taste
      – 1/4 cup mayonnaise
      – 1/4 cup almond flour

      INSTRUCTIONS

      1. Start by preparing the meat with vegetables layer. In a large pan or pot, melt the coconut oil on medium-high heat.
      2. Add the cut onion and minced garlic to the pan and fry for about 2 minutes.
      3. Add the ground beef and mix with a wooden spatula to break up the meat. Season with enough salt and pepper.
      4. When the meat starts to brown add the frozen peas and carrots and the beef broth, add some thyme and parsley and turn down the heat. Let the meat simmer in the pan or pot without a lid, so the water from the beef broth can vaporize.
      5. In the meantime prepare the mashed celery root. Peel the celery root and cut it into even pieces.
      6. Boil the celery root pieces in a pot with water until they are soft.
      7. When the celery root pieces are soft, drain the water and add coconut cream, salt, pepper, garlic powder and nutmeg. Mix the celery root with an immersion blender or mash with a masher.
      8. Preheat the oven to 400 degrees Fahernheit or 200 degrees Celsius.
      9. Add the meatmixture to a large baking dish and spread out evenly.
      10. Spread the mayonnaise evenly on top of the meat layer and top it off with the mashed celery root. Sprinkle the almond flour on top of the mashed celery root and bake in the oven for 15-20 minutes.

      NUTRITION

      1 serving: | Calories: 339 kcal | Carbohydrates: 10g | Protein: 23g | Fat: 23g | Fiber: 6g

      If you love a nice casserole for dinner, then you might also like my keto beef casserole recipe I posted before as well.

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      breakfast

      KETO QUICHE

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      This keto quiche is a perfect addition to a nice Sunday’s Brunch or a meal during the week. A quiche is so versatile and you can mix things up by choosing different fillings. In this recipe I chose onion, garlic, baby spinach and yellow bell pepper. One slice has a total of 5.2 grams of net carbs.

      If you’re not into making the crust, you can easily make this recipe without the crust and even turn them into egg cups, which are perfect if you are meal prepping and need an easy delicious breakfast on the go.

      For the ingredients

      The flour: To make the crust I combined almond flour with coconut flour. You could use almond flour on it’s own, but I noticed the crust became more firm and crunchy once I added in coconut flour.

      The quiche filling: For this quiche I combined onion, garlic, spinach, yellow bell pepper, salt, pepper, nutmeg, coconut cream and eggs. You can be creative with the fillings and add more things like ham, bacon, cheese, leek or any other keto friendly ingredient. You do need to combine it with the listed amount of cream and eggs. I used coconut cream but there’s no coconut taste and it cuts down the dairy (I don’t do well on high amounts of dairy), but you can also use unsweetened heavy cream instead.

      The cheese: To top off the quiche I sprinkled some shredded cheddar cheese on top. You can cause any other shredded cheese of your preference, or even leave it out. Leaving out the shredded cheese would make this quiche completely dairy free.

      KETO QUICHE RECIPE

      1 quiche – 6 servings

      INGREDIENTS

      For the crust

      – 2 cups almond flour
      – 1/3 cup coconut flour
      – 2 tablespoons butter
      – 2 eggs
      – pinch of salt

      For the filling

      – 1 tablespoon ghee (or other cooking fat)
      – 1 medium sized onion (cut in pieces)
      – 2 cloves garlic (minced)
      – Salt & pepper to taste
      – Ground nutmeg to taste
      – 6 cups fresh baby spinach
      – 1/2 yellow bell pepper (cut in pieces)
      – 1/2 cup coconut cream
      – 4 eggs
      – 1/2 shredded cheddar cheese

      INSTRUCTIONS

      1. Start by making the crust. Preheat the oven to 375 degrees Fahrenheit or 190 degrees celsius.
      2. Add some olive oil to a 9 inch quiche pan and cover the bottom and sides to prevent sticking.
      3. In a large bowl mix all the ingredients for the crust: almond flour, coconut flour, butter, eggs and salt, with a spoon until you have a firm dough.
      4. Press the dough into the quiche pan and cover the bottom and edges, pinch some holes in the bottom with a fork.
      5. Bake the crust in the oven for 10 -15 minutes until it very lightly starts to turn golden brown.
      6. In the meantime prepare the filling. In a pan, melt the ghee on medium-high heat and fry the onion and minced garlic. Add the bell pepper and baby spinach. Cook for 2-3 minutes.
      7. Transfer the spinach mix into a glass bowl and let it cool down to room temperature.
      8. Add the coconut cream and eggs to the spinach mix and whisk.
      9. Transfer the mixture into the pre-baked crust and sprinkle some cheddar cheese on top.
      10. Bake in the oven at 400 Fahrenheit or 200 Celsius.

      Disclaimer: this post contains affiliate links which helps keep this content free.

      NUTRITION

      Serving: 1/6 of the quiche | Calories: 293 kcal | Carbohydrates: 10g | Protein: 12g | Fat: 23g | Fiber: 4.8g

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      dinner

      SPAGHETTI SQUASH BOLOGNESE

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      Spaghetti squash bolognese

      This spaghetti squash bolognese recipe is one you’ll want to try this Fall. There are many alternatives to regular spaghetti made from flour, such as zucchini noodles or konjac noodles and Spaghetti squash is one you can add to the list of gluten-free options.

      This recipe is not specifically tied to a paleolithic or ketogenic diet (one portion has a total of 37 net carbs). Although you could make this paleo if you leave out the mozzarella cheese and just top it off with some almond flour instead. If I’d have to tie it to a specific diet, it would be a healthy gluten-free diet recipe.

      I’m a metabolically flexible person, so I can get away with this meal and still stay in ketosis. I share more on this in my stories on my Instagram account. So make sure to follow me there if you want to know more.

      Portion size

      Depending on how big your spaghetti squash is, the number of calories and macro’s may vary. The one I used was rather of large size, and I couldn’t completely finish one portion but my husband did. So this recipe can serve 2-4 people, depending on your appetite.

      For the ingredients

      The spaghetti squash: I used an organic spaghetti squash from my local market.

      The seasoning: To season the spaghetti squash I used plain salt and pepper, as well as olive oil, which also adds some flavor. In the bolognese sauce, I used salt, pepper, paprika powder, Italian seasoning, and a pinch of cayenne pepper to give it a little extra spice. You can add in whichever seasoning you’d like, but I always love the combination of paprika with tomato. I used mainly dried spices but you can also choose to use fresh herbs like basil, parsley, or oregano to bring in some more Italian flavors.

      The meat: In this recipe, I used ground beef. You can choose any ground meat of your liking.

      The tomato sauce: I like to use passata when I make tomato sauces because it doesn’t have any additives. You can use any of the tomato sauces you prefer to make this recipe.

      Disclaimer: This post contains affiliate links that help keep this content free.

      Spaghetti squash bolognese recipe

      2-4 servings

      INGREDIENTS

      – 1 medium-sized spaghetti squash
      – Salt and pepper to taste
      – 2 tablespoons Olive Oil
      – 1 tablespoon ghee
      – 1 medium-sized onion (cut in pieces)
      – 2 cloves garlic (minced)
      – 26 oz. / 750 grams ground beef
      – 1 1/2 cup passata
      – Salt and pepper to taste
      – 1 tablespoon paprika powder
      – 1 tablespoon Italian seasoning
      – Pinch cayenne pepper (optional)
      – 2 cups shredded mozzarella cheese
      – Some spring onion (optional to finish off)

      INSTRUCTIONS

      1. Start by preparing the spaghetti squash. Preheat the oven to 375 Fahrenheit or 190 degrees celsius. Line out a parchment paper on a sheet pan.
      2. Cut the pumpkin in two and deseed. Season both sides with salt and pepper and cover in Olive oil with the help of a brush.
      3. Put both halves on the sheet pan and bake in the oven for 40 minutes.
      4. In the meantime, prepare the bolognese sauce.
      5. In a large pot, melt the ghee (or other cooking fat) at medium-high heat.
      6. When the ghee is melted, add the onion and garlic. Stir until they start to glaze.
      7. Add the ground beef and mix with a wooden spoon to break up the meat.
      8. Lower the heat and add the passata, salt, pepper, paprika powder, Italian seasoning and cayenne pepper. Mix and let simmer on low heat.
      9. Remove the spaghetti squash from the oven. Using a fork, scrape flesh from squash into “noodles”.
      10. Cover the noodles with the bolognese sauce and shredded mozzarella.
      11. Bake in the oven for another 10-15 minutes at 400 Fahrenheit or 200 Celsius, until the mozzarella starts to brown.

      NUTRITION

      Serving: Half a spaghetti squash | Calories: 1273 kcal | Carbohydrates: 45g | Protein: 103g | Fat: 78g | Fiber: 8g

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      dessert

      KETO – PALEO PUMPKIN PIE

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      keto paleo pumpkin pie

      This keto – paleo pumpkin pie recipe is one you’ll want to try this pumpkin season. Since our family is not that big, and a complete pumpkin pie would be too much, I decided to make some little ones. I found these small pie tins that are perfect for it. My 4 year old daughter loved these! This recipe can also be made into one big pie as well.

      For the ingredients

      The flour: In this recipe I used blanched almond flour.

      The sweetener: depending on which diet you’re on, there will be a difference in the sweetener you’ll choose. If you’re on a ketogenic diet, you can use (golden) erythritol, monkfruit or stevia. When you’re on a paleolithic diet, you can use coconut sugar.

      Pumpkin puree: I used fresh home made pumpkin puree, which is really easy to make by peeling, deseeding and cutting a pumpkin and cook in a steamer. Once the pumpkin is cooked I mix it in a blender and save it in a jar in the fridge or the freezer.
      If you don’t want to go trough the process of making the pumpkin puree, you can also buy canned pre-made pumpkin puree, which works just fine too.

      The creamer: If you’d like to make this recipe dairy free you can use coconut cream or any other nut creamer (not milk! As you need a thick consistency). When you’re on a ketogenic diet, and dairy is not a problem for you, you can use unsweetened heavy cream. Make sure to check the ingredient list when buying creamer. Avoid products that have ‘carrageenan‘ in it, since this additive causes inflammation.

      Spices and flavour: In this recipe I use a pinch of salt and pumpkin spice.
      Make your own pumpkin spice blend by mixing:
      – 2 teaspoon of cinnamon
      – 1/2 teaspoon ground cloves
      – 1/2 teaspoon ground nutmeg
      – 1/2 teaspoon ground ginger
      You can use 1-2 teaspoons for the recipe and save the left over spice mix in a jar and save it for when you want to make some other delicious pumpkin spice recipes.

      KETO-PALEO PUMPKIN PIE

      4 small pies or 1 large pie

      INGREDIENTS

      For the crust

      – 2 cups almond flour 
      – 2 tablespoons butter (keto version) or 2 tablespoons coconut oil (paleo version)
      – 2 tablespoons granulated erythritol (keto version) or 2 tablespoons coconut sugar (paleo version)
      – 2 eggs
      – Pinch of salt 

      For the pie filling

      – 1 cup pumpkin puree
      – 1/4 cup heavy cream (keto version) or 1/4 cup coconut cream (paleo version)
      – 1/3 cup golden erythritol (keto version) or 1/3 cup coconut sugar (paleo version)
      – 2 eggs
      – 1-2 teaspoons Pumpkin spice (see ingredient information to make your own blend)

      INSTRUCTIONS

      1. Preheat the oven to 350 °F or 175 °C. 
      2. Start by preparing the crust. In a large bowl, add the almond flour, butter, erythritol and eggs.
      3. Mix everything together with a wooden spoon or spatula until it forms a dough.
      4. Devide the dough into 4 small crust moulds, press well against the edges.
      5. Bake the moulds with dough in the preheated oven for 20 minutes, until the crust starts to look golden.
      6. Take the crusts out of the oven and set aside.
      7. Prepare the pie filling: Mix the pumpkin puree, creamer, sweetener, eggs and spices in a large bowl and fill up the pies.
      8. Bake in the preheated oven for 40-45 minutes until filling is slightly jiggly in the middle and crust is golden.
      9. Let the pies cool down for another hour before serving.
      keto paleo pumpkin pie
      keto paleo pumpkin pie

      Disclaimer: This post contains affiliate links, which helps keep this content free.

      NUTRITION

      Paleo version: Serving: 1 pie | Calories: 321kcal | Carbohydrates: 23g | Protein: 10g | Fat: 22g | Fiber: 2.5g

      Keto version: Serving: 1 pie | Calories: 257kcal | Carbohydrates: 6g | Protein: 9.5g | Fat: 22g | Fiber: 2.5g

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