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KETO MASHED CAULIFLOWER

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keto mashed cauliflower

This keto mashed cauliflower is a great substitute to replace your regular mashed potatoes with during keto. It’s an ideal side dish to combine with a tasty piece of meat or fish.

1 serving of this mashed cauliflower has only 2.2 grams of net carbs.

keto mashed cauliflower

The ingredients for this recipe

Cauliflower: You’ll need a medium-sized cauliflower of about 1 kg (2.2 lbs) for this dish. You can also use frozen cauliflower florets.

Sour cream: if you are not a fan of sour cream, you can replace it with cream cheese.

Seasoning: in this recipe I use salt, pepper, garlic powder and nutmeg. You can add more or less spices to taste.

(Optional) Olive oil: You can drizzle a teaspoon of olive oil over the cauliflower puree to finish.

keto mashed cauliflower
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KETO MASHED CAULIFLOWER

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Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 portions
Calories 112

Ingredients

Instructions 

  • Add water to a medium-sized pot and let the water boil.
  • Add the cauliflower florets to the boiling water and cook until they are tender.
  • Drain the cauliflower florets through a strainer and return them to the pot. (Do not put the pot back on the fire)
  • Add the butter, sour cream and spices and blend with an immersion blender until mashed.
  • (You can also use a potato masher for this)
  • serve.
Calories: 112kcal
Course: Side Dish
Cuisine: American
Keyword: gluten-free, ketogenic

Nutrition

Serving: 1portion | Calories: 112kcal | Carbohydrates: 2.2g | Protein: 5g | Fat: 6g

Can I make this recipe without an immersion blender?

Yes, you can also make the keto mashed cauliflower with a potato masher or you can also mix it in a food processor.


How can I store this keto mashed cauliflower?

You can store the remaining mashed cauliflower in a container in the refrigerator for up to 4 days after preparation or in the freezer for up to 2 months.

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dinner

ONE-INGREDIENT KETO TACOS

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one-ingredient keto tacos

These one-ingredient keto tacos are perfect to have for #TacoTuesday! You’ll only need some cheddar cheese and your favorite taco toppings.

One taco shell has a total of 1 gram net carbs.

The one ingredient you’ll need for these tacos

Yes, you can create a delicious taco with just one ingredient: cheddar cheese. There are some tips I’d like to give you when choosing a cheddar cheese because not all of them are equal when it comes down to the ingredients. Natural cheddar cheese isn’t orange, it usually has some colorant added to it, to make it look more appealing. But some colorants are not harmful, and some are.

Stay clear of cheddar cheese that has artificial coloring listed in the ingredient list like tartrazine (aka Yellow No 5). This is a food dye often used in food products in the U.S. (luckily in Europe this food dye is banned). It’s linked to multiple health issues and even cancer, so check the ingredient list when shopping for cheddar cheese.

Natural food coloring can be listed as Annato or Beta Carotene. These are coming from natural sources such as the seeds of the achiote tree or carrots.

one-ingredient keto tacos

ONE-INGREDIENT KETO TACOS

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Prep Time: 3 minutes
Cook Time: 5 minutes
Course: Dinner
Cuisine: Mexican
Keyword: gluten-free, ketogenic
Servings: 4 taco shells
Calories: 110kcal

Ingredients

  • 200 gram shredded cheddar cheese

Instructions

  • Place a wooden spoon on top of two cups, creating a bridge.
  • Add a handful of shredded cheddar cheese to a non-sticking pan or griddle and let it melt.
  • Once the cheese is fully melted and starts to harden, flip it with a spatula.
  • Cook for another minute or so and then transfer the taco to the bridge made with the wooden spoon, creating a shell.
  • Let it cool down for a few minutes and fill it with your favorite taco toppings.

Nutrition

Serving: 1taco shell | Calories: 110kcal | Carbohydrates: 1g | Protein: 7g | Fat: 9g
Tried this recipe?Let us know how it was!
one-ingredient keto tacos
one-ingredient keto tacos
one-ingredient keto tacos

What toppings can I add that are keto-friendly?

  • Ground beef
  • Chicken
  • Guacamole
  • Sour cream
  • Red onion
  • Tomato
  • Cucumber
  • Lettuce
  • Lime
  • Cilantro, and any other herbs
  • Spring onion
  • Jalopeno

Tools used in this recipe

Electric griddle
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dinner

KETO EGG FILLED MEATBALLS

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keto egg filled meatballs

These keto egg filled meatballs are reminding me so much of my childhood; Have you ever had ‘birds nests’? That is what my grandma used to name them. She would make these for me as a kid, and I loved them. She taught me how to prepare them, but I made some adjustments so they stay keto-friendly.

One egg filled meatball has a total of only 8 grams of net carbs.

This recipe is easier than it may seem. I usually prepare these in the oven, as is described it in the recipe, but you can also prepare these in the air-fryer. In that case you can just replace the baking in the oven-part of the recipe by placing them in the air-fryer and fry them for 20 minutes at 190 degrees celsius or 375 degrees Fahrenheit.

keto egg filled meatballs

The ingredients for these keto egg filled meatballs

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.

Eggs: organic, pasture raised or conventional.

Spices: To season the beef I used salt, black pepper, paprika powder, ground cumin and garlic powder. For the tomato sauce I used salt, black pepper, ground cumin, paprika powder and dried oregano.

Coconut oil: I used coconut oil to sautee the meatballs and the ingredients in the tomato sauce. 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.

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

keto egg filled meatballs
keto egg filled meatballs

KETO EGG FILLED MEATBALLS

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Servings: 3 meatballs
Calories: 765kcal

Ingredients

For the meatballs

For the tomato sauce

Instructions

  • Boil the eggs in hot water for 5 minutes.
  • In the meantime season the beef with the listed spices.
  • When the eggs are done, peel them and set them aside. Preheat the oven at 190 C/ 375 F.
  • Take 1/3 of the seasoned ground beef, shape it into a ball and flatten it out by pressing it onto a flat surface. Lift up the flattened ground beef and wrap the egg with the beef. Shape it until the egg is fully covered.
  • Roll the balls into the parmesan cheese on a plate so the surface of the meatball is covered.
  • In a large pan, melt some butter over medium to high heat, and cook the meatballs until the outside starts to brown.
  • Place the meatballs in a baking dish, and bake in the oven for 20 minutes.
  • In the meantime, prepare the tomato 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.
  • Carefully cut the meatballs in half and serve with the tomato sauce and your favorite vegetables.

Nutrition

Serving: 1meatball | Calories: 765kcal | Carbohydrates: 10g | Protein: 78g | Fat: 45g | Fiber: 2g
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dinner

KETO STUFFED BELL PEPPERS

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keto stuffed bell peppers

Looking for an easy recipe for dinner that is keto-friendly? You found it! These keto stuffed bell peppers are super easy to make and taste delicious! You’ll have dinner ready in just a blink of an eye.

This recipe is perfect for a ketogenic lifestyle. Two of these nutritious stuffed bell peppers have a total of 14 grams of net carbs.

For the ingredients

Ground beef: I used grass-fed ground beef in this recipe, but you can use any ground meat of your liking.

Mozzarella cheese: You can use mozzarella cheese or any other shredded cheese you prefer.

Bell peppers: I used fresh organic bell peppers

The spices: I used some basic spices that I usually use in ground meats to give it some extra flavor. Of course, you can add more or leave out the one you don’t like. If you don’t want to use fresh garlic and onion, you can substitute with garlic powder or onion powder.

keto stuffed bell peppers

KETO STUFFED BELL PEPPERS

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Prep Time: 5 minutes
Cook Time: 35 minutes
Course: Dinner
Keyword: glutenfree, ketogenic
Servings: 4 servings
Calories: 648kcal

Ingredients

  • 500 gram ground beef
  • 1 tablespoon paprika powder
  • salt to taste
  • black pepper to taste
  • 1 teaspoon ground cumin
  • 2 cloves garlic minced
  • 1 small onion cut into small pieces
  • 1 tablespoon fresh parsley
  • 1 egg
  • 2 cups shredded mozzarella cheese
  • 4 bell peppers

Instructions

  • Preheat the oven to 190 Celsius or 375 Fahrenheit.
  • In a bowl, mix the ground beef with the listed spices, egg, and 1 cup of mozzarella with your hands until everything is nicely incorporated. Set aside.
  • Wash the bell peppers and cut off the top, deseed them, and cut off a little bit of the bottom so they stand stable up straight.
  • Fill the bell peppers with the ground beef mixture, place them in a baking dish and top them off with the leftover mozzarella.
  • Bake in the preheated oven for 30-35 minutes.

Nutrition

Serving: 2bell peppers | Calories: 648kcal | Carbohydrates: 17g | Protein: 64g | Fat: 37g | Fiber: 3g
Tried this recipe?Let us know how it was!
keto stuffed bell peppers

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dessert

KETO CHOCOLATE MOUSSE

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keto chocolate mousse

Sometimes you just want something nice and sweet, that is keto-friendly but also doesn’t take you hours to prepare in the kitchen. Well, this recipe will set you up with just that. This keto-friendly chocolate mousse is super delicious and ready in no time!

One serving has only 2 grams of net carbs.

The ingredients for this keto chocolate mousse

Heavy cream: When choosing a heavy cream make sure it’s unsweetened, organic, and preferably from grass-fed, grass-finished cows. This way you avoid the added sugars, antibiotics, and GMO crops that are fed to these animals which in turn can harm your health.

Raw cacao powder: Raw cacao powder is unsweetened and in the purest form. This way, you can avoid any extra additives that are often found in most chocolate.

Powdered erythritol: I like to use erythritol as a sweetener for my keto recipes. You can also replace this sweetener with any other keto-friendly sweetener of your likings like monk fruit or stevia. Make sure to use a powdered (or liquid stevia) form, this prevents the mousse to taste kind of ‘crunchy’.

The flavoring: To give the chocolate butter mousse some extra flavor, I added vanilla extract. You can choose to leave this ingredient out, but I prefer to use it since it gives it a more delicious taste.

keto chocolate mousse

KETO CHOCOLATE MOUSSE

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Prep Time: 5 minutes
Course: Dessert
Keyword: glutenfree, ketogenic
Servings: 4 servings
Calories: 250kcal

Ingredients

Instructions

  • In a large bowl add all the ingredients and mix with an electrical hand mixe until it forms a nice thick chocolate mousse.
  • Optional you can pipe out the chocolate mousse with a piping bag.

Nutrition

Calories: 250kcal | Carbohydrates: 3g | Protein: 2g | Fat: 25g | Fiber: 1g
Tried this recipe?Let us know how it was!

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

How do you store this dessert?

If you haven’t savoured the chocolate mouse right away, you can save it in the fridge for up to 4 days after preparing this dessert. Make sure to cover the chocolate mousse by putting it in a closed container. Or cover the glass you put the chocolate mousse in with some plastic food wrap.

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dinner

KETO STUFFED CABBAGE ROLLS

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keto stuffed cabbage rolls

These keto stuffed cabbage rolls are so easy to prepare and they taste absolutely delicious. The combination of cabbage, tasty tomato sauce, and ground meat is a match made in heaven.

Although this dish may look like it’s complicated to prepare, it really isn’t and I’m sure this will become one of your favorites for a nice family dinner.

One portion (around 2-3 rolls) have a total of 14 gram of net carbs.

keto stuffed cabbage rolls

The ingredients for the keto stuffed cabbage rolls

Canned tomatoes: for the canned tomatoes I choose organic crushed tomatoes. You could use fresh tomatoes you cook and crush yourself and add some salt, but to keep it convenient I chose to use organic crushed tomatoes from a can.

Spices: I used salt, black pepper, paprika powder, ground cumin, and chili powder in the tomato sauce. If you like your tomato sauce spicy, you can add in more chili powder. I like it medium-spicy, so I used a small amount of chili powder to get a hint of spice, but not have our mouths on fire.

Ground meat: in this recipe, I used ground pork. But you can use any ground meat of your preference.

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

keto stuffed cabbage rolls

keto stuffed cabbage rolls

KETO STUFFED CABBAGE ROLLS

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Prep Time: 15 minutes
Cook Time: 50 minutes
Course: Main Course
Keyword: ketogenic
Servings: 4 servings
Calories: 448kcal

Ingredients

For the sauce

For the stuffed cabbage rolls

To garnish

  • 1 tablespoon sour cream
  • some fresh cilantro

Instructions

Start with making the sauce

  • In a medium-sized pot or pan, melt the coconut oil on medium heat. Cook the garlic and onion for 1-2 minutes.
  • Add the crushed tomatoes, the listed spices, and stir. Let it cook for another 5 minutes. Turn off the heat and set it aside.

Prepare the stuffed cabbage rolls.

  • In a large pot, bring water to a boil, turn down to medium heat and cook the cabbage for 20 minutes.
  • In the meantime season the ground meat. Add the meat to a bowl and season with salt, black pepper, cumin, chili powder, and oregano. Mix everything together by hand.
  • Preheat the oven to 350 °F or 180 °C.
  • Place the cooked cabbage on a cutting board and take a leaf. Remove the stem of the cabbage to smoothen the surface (see photo), which makes it easier to roll them up.
  • Layout a leaf, so it looks like a bowl, and add some seasoned ground meat.
  • Bring the outer right and left side inwards and roll up the bottom into a roll.
  • Place the rolls into a baking dish.
  • Cover the rolls with the tomato sauce and cover the baking dish with tin foil. Bake in the preheated oven for 50 minutes.

To garnish

  • Remove the dish from the oven and garnish with sour cream and some chopped-up cilantro.

Notes

inspired by tasty.com

Nutrition

Serving: 1serving | Calories: 448kcal | Carbohydrates: 20g | Protein: 42g | Fat: 22g | Fiber: 6g
Tried this recipe?Let us know how it was!
keto stuffed cabbage rolls
keto stuffed cabbage rolls
keto stuffed cabbage rolls
keto stuffed cabbage rolls
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