Friday, July 28, 2017


The daily menus list what I actually ate each day. I post them to give you ideas for planning your low carb menus. They are not meant to be the ideal way to eat or right for every low carb plan, so tweak them as needed to fit your low carb lifestyle. Also bear in mind that I do a lot of recipe testing. That means that there may be some pretty strange menus some days where I might eat three desserts or make other seemingly unusual food choices. If you want some structured menus that do follow the Atkin's low carb plan, check out the Induction Menus link above.


Tuesday, July 25, 2017

BREADS: LOW CARB BAGEL (click here to print recipe)


Low Carb Bagels Recipe with Fathead Dough
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
An easy low carb bagels recipe with fathead dough which results in perfect keto bagels every time. Have bagels ready in minutes for your next breakfast or lunch.
Calories245 kcal
  • 1 1/2 cup part-skim shredded mozzarella cheese
  • 2 ounces full-fat cream cheese, cut into pieces
  • 1 large egg
  • 1 1/4 cup almond flour
  • 3/4 tsp baking soda (or 1 tbsp of baking powder)
  • 1 tbsp oat fiber (or 2 tbsp whey protein powder or 1/4 cup more almond flour)*
Report this ad
  1. Place the mozzarella cheese and cream cheese in a microwave safe bowl and microwave for 1 minute. Stir and microwave for 30 seconds to 1 minute more.  Scrape the cheese into a food processor with the egg and process until smooth.
  2. Add the dry ingredients and process until a dough forms. It is very sticky! Scrape onto a piece of cling film and place into the freezer.
  3. Preheat oven to 400 F and place rack into the middle of the oven. Line a baking sheet with parchment.
  4. When oven is ready, remove the bagel dough from the freezer and divide into 6 equal pieces. Lightly oil hands and roll each portion into a snake and seal the ends together forming a ring. Place on the parchment paper and top with your favorite topping, pressing gently to adhere. 
  5. Bake for 12 minutes or until the outside has browned.  They will still be soft, so let them cool before removing from the baking sheet. Once cool, store in a bag in the refrigerator. Warm slightly to enjoy or toast.
  6. Makes 6 average sized bagels. Dividing the dough into 8 portions results in mini bagels and dividing into 4 results in gourmet sized bagels. (Don't have a food processor? Read the post for other methods.)
  7. Keep bagels in the refrigerator in an airtight container. They keep for 7-10 days and also freeze well.
Recipe Notes
*The oat fiber option tastes the best, but use what you have. 
Do NOT double the recipe if making in the food processor or it will crawl up under the blade. Mine was difficult to clean out completely.
Nutrition Facts
Low Carb Bagels Recipe with Fathead Dough
Amount Per Serving
Calories 245Calories from Fat 189
% Daily Value*
Total Fat 21g32%
Sodium 316mg13%
Total Carbohydrates 6g2%
Dietary Fiber 3g12%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.

Monday, July 24, 2017

APPETIZERS: CHEESE CRACKERS (click here to print)

Cook time
Total time
Serves: 30-35
  • 2 Cups Cheese of your choice (I used a Parmesan-Romano mix along with some swiss and cheddar)
  • 1 cup Almond Flour
  • 2 oz Cream Cheese
  • 1 egg
  • ½ teaspoon sea salt
  • 1 teaspoon Rosemary (or a seasoning of your choice such as basil, chives, garlic, dill weed, spicy chili etc...)
  1. Mix all the cheeses (including the cream cheese) along with the almond flour in a microwave safe bowl and cook it for exactly one minute.
  2. Immediately stir the ingredients until the almond flour and cheeses have combined fully. You want the cheese to be partially melted (see photo)
  3. Allow this to cool for a few minutes because if you put the egg in these ingredients too soon it will cook the egg.
  4. Now add the egg, sea salt and seasoning of your choice. I decided to cut up some fresh rosemary I had on hand. You want to add about a teaspoon of your favorite seasoning unless it's a spicy mix. I would add only about a ½ teaspoon for spicy seasonings.
  5. Mix it together until all the ingredients is fully combined. If you cheese has gotten too hard or it's too hard to mix, you can microwave your cheese for another 20 seconds to get it soft again.
  6. Now you will place the ball of dough on a large sheet of parchment paper. Then place another sheet of parchment paper of equal size on top of the ball of dough.
  7. You can use your hands or a rolling pin to spread the dough out into a thin layer. It spread so easily that I used my hands to have more control and keep the dough inside the square piece of parchment paper. Make sure the parchment paper is the same size as your baking sheet.
  8. Next use a pizza cutter to cut the crackers into small squares as seen in the photos.
  9. Bake these crackers on each side at 450 degrees for about 5 or 6 minutes on each side. If the crackers are thin, you will cook them about 5 minutes on each side but if the dough is thick, it may take 7 to 9 minutes to get the crispy cracker texture you are looking for. When you keep the dough on the parchment paper it's really easy to flip it over while it's hot after cooking it on the first side. I ended up using the pizza cutter again to define the lines on the flip side too. Feel free to leave the crackers in there a bit longer (but watch them closely) if you love a very crispy texture.
  10. Allow the crackers to cool for about 5 minutes and they are ready to eat!

2.7 carbs


French Onion Zoodle Bake


2 1/2 cups zucchini noodles (or two medium sized zucchinis)
1 small yellow onion, sliced thinly
1 teaspoon granulated sugar
1 teaspoon fresh thyme, chopped (+ more for garnish)
2 tablespoons unsalted butter
1/4 cup beef broth
2 teaspoons Worcestershire sauce
1 cup fontina cheese, grated
salt and pepper to taste


Preheat oven to 400 degrees.
In a skillet preheated to medium heat, melt butter. Place onion into skillet and cook for a few minutes. Add salt, pepper, sugar, Worcestershire sauce, and thyme. Stir and cook for another couple of minutes. Add beef broth and cook until onions are golden brown about 12 minutes. Make sure to stir occasionally to keep the onions from burning.
Next, spray an 5 X 8 baking dish with non-stick cooking spray. In a large bowl combine zucchini noodles and French onion mixture. Pour the French onion zoodle mixture into the dish and garnish top with Fontina cheese. Place in the oven and bake for about 20 to 25 minutes or until golden brown. Remove from oven and cool slighlty before serving. Garnish with fresh thyme if desired. Also, there is a probability that liquid from the zucchini will appear. If so, just drain it off carefully with a spoon before serving. Enjoy!

Nutritional values for this recipe:

Sunday, July 23, 2017


Made in a slow cooker.  serves 12; 4 carbs
Please click on recipe to enlarge it

Saturday, July 22, 2017


*This recipe makes to 3×5 mini loaves. Double it for a 9×5 inch loaf pan or a bundt pan and increase baking time.
1 tbsp butter
2 tbsp cocoa powder
1 1/4 cup almond flour
2 tbsp erythritol
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp xanthan gum (optional)
1/8 tsp salt
3 eggs
1/2 cup whole milk ricotta
1/2 tsp almond extract
8-12 drops stevia extract
Preheat the oven to 325F and grease 2 mini-loaf pans. Line bottom and long sides of pans with parchment paper, and grease paper.
In a medium, microwave-safe dish, melt butter. Stir in cocoa powder until smooth. Set aside.
In a medium bowl, whisk together almond flour, erythritol, baking powder, baking soda, xanthan gum and salt.
In a larger bowl, beat eggs with electric mixer until frothy. Beat in ricotta, almond extract and stevia until smooth. Add dry ingredients and beat until thoroughly combined.
Place half of batter into chocolate mixture and mix until thoroughly combined. Alternating between light and dark mixtures, spoon dabs of batter into prepared pans until they are 2/3 full. Place pans on a baking sheet and bake for 30-35 minutes or until top is set and a tester inserted in the middle comes out clean.
Serves 8. Total carbs per serving is 8g, but only 7g if you subtract erythritol.


Please click on recipe to enlarge it


Please click on recipe to enlarge it


                                            serves 6; 3.2 carbs   click on recipe to enlarge it


                                              9 carbs; fiber is 4.6   (serves 6) please click on recipe to enlarge it


                                               3.2 carbs  Click on recipe to enlarge it


Click on recipe to enlarge it

Wednesday, July 12, 2017


These peppers come out tender-crisp, just the way I like them! If you want a softer pepper, boil them in water for 2 minutes before stuffing and baking.CREAM CHEESE CHICKEN STUFFED PEPPERS


  • 2 cups cooked, shredded chicken
  • 8 ounces cream cheese, room temperature
  • 4 ounces monterey jack, grated
  • 4 ounces cheddar, grated
  • 1 jalapeno, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/4 cup salsa
  • 4 bell peppers, any color


Report this ad

  1. Preheat oven to 350 degrees.
  2. Slice peppers in half and remove the seeds and membrane. Place in a 9x13 baking dish.
  3. Add chicken, cream cheese, monterey jack, cheddar, jalapeno, cumin, salt, and salsa to a medium mixing bowl and stir well to combine.
  4. Spoon chicken mixture evenly into each halved pepper.
  5. Cover tightly with foil and bake for 40 minutes.
  6. Serve immediately.
  7. Source:
Nutrition Facts
Serving Size 1 pepper half
Servings Per Container 8

Amount Per Serving
Calories 259Calories from Fat 171
% Daily Value*
Total Fat 19g29%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 66mg22%
Sodium 569mg24%
Total Carbohydrate 6g2%
Dietary Fiber 1g4%
Sugars 4g
Protein 16g32%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower 
01 09 10