Low Carb Keto Wheat Bread

Low Carb Keto Bread

So, This recipe can be made gluten free by removing 1 ingredient (the wheat bran), but I was at Sprouts and they had wheat bran extremely cheap, and noticed that it is actually lower on carbs than almond flour, so I had to test it out. It is similar to what people call Soul Bread, however I made some modifications to account for the calories.  This is about 200 calories per slice if you get 12 slices out of the bread like I did, if you use a longer loaf pan you can probably get more.

This keto bread also makes for a delicious grilled cheese. I recommend thinner slices or extra butter as it CAN get a little dry.



  • 8 oz of Cream Cheese
  • 4 Tbsp Butter
  • 1/4 cup Neutral Flavored Oil (Avocado or Light Olive work great)
  • 1 1/3 cup of unflavored Whey Isolate
  • 1/3 cup Wheat bran (sub out another 1/3 Whey if you are gluten intolerant)
  • 4 eggs
  • 1/4 cup Half and Half
  • 1-1/2 tsp of Baking Powder
  • 1 tsp xanthan gum
  • 1 tsp salt

Preheat oven to 325F and grease a loaf pan.

In a microwave safe mixing bowl add the butter and cream cheese and microwave 50-60 seconds or until the cream cheese is soft and then mix with a mixer or stick blender until smooth.

Add oil and half n half; blend again til smooth and set aside.

In a separate bowl combine your whey protein, bran, baking powder, xanthan gum and salt, using a sifter or a whisk to fully incorporate.

Into wet mixture add eggs and blend until smooth.

Add your wet to your dr and lightly mix until everything is homogeneous, being careful not to overwork.

Fill your loaf pan and bake for approx 35 mins or until a skewer inserted comes out clean.

TIP: with a different skewer, swirl the batter around in the pan to eliminate any air pockets to avoid a large air bubble to form like what happened in my loaf, you can’t see it but I had to sacrifice a couple slices.  On the bright side, now I can test to see if these are suitable for croutons for salad.


Simple Bleu Cheese Dip

I love this keto snack with some fresh veggies!

I can’t take any credit for this recipe, as my mother-in-law actually introduced me to this recipe.  It is ridiculously easy, but it’s really just a nice way to change up your basic dip.  You can use this on wings, with veggies, or even as a salad dressing.  It takes about 5 minutes to make, if you use chopped blue cheese crumbles, it takes even less time.

  • 1 32 ounce tub of Sour cream (make sure its not light)
  • 8 ounces of Bleu cheese
  • 1 package of Ranch dip mix
  • 1 package of onion dip mix
  • Juice of half of a small lemon or a quarter of a larger (taste it, if you like more lemon add more)
  • Salt and pepper to taste.  Personally I like lots coarse black pepper, but you can season to your taste buds.

Mix everything together, refrigerate for 15 minutes and enjoy!

One thing I wanted to mention, and My mother-in-law said this.  For best results, if you have Daisy brand Sour cream, use Daisy. Knudsen is good as well, but for whatever reason, the store brand sour cream seems to get runny, while Daisy in particular, will keep its consistency better.

I will add a Tbsp of this to salads, along with olive oil and more lemon to make a simple salad dressing, or  you can put it on Buffalo wings. I promise, you won’t be able to eat them with just blue cheese or just ranch anymore! If you’re a little picky about blue cheese I would recommend chopping it up into finer pieces.




Low Carb Keto Lasagna 


As someone who is Italian, lasagna is such a comfort food for me, but I never thought I would be able to make a keto-friendly lasagna that actually tasted good. And honestly, even though it is low carb, I think I personally prefer this method. In generally actually, I just enjoy meals with less starchy bases now because I just feel that you can really taste the other ingredients so much better.  Also, I find that when working with veggie substitutes, I prefer cooking in a cast iron skillet   Even if you aren’t super keen on eggplant, I recommend you give this recipe a try! The eggplant works really well for each layer and does an excellent job at absorbing the flavors of the sauce. You could also try substituting the eggplant for thin layers of zucchini!


  • 1 medium-large eggplant
  • 1 lb ground beef
  • 1/2 C ricotta cheese (we used whole fat)
  • 1/4 C heavy cream
  • 8 oz sliced baby Bella or cremini mushrooms
  • 1 tbsp chopped garlic
  • 3 tbsp tomato paste
  • 1 tbsp Italian seasoning
  • 1 tbsp fresh chopped basil
  • Salt and pepper to taste
  • 1 tbsp garlic powder
  • 8 oz mozzarella cheese
  • 1/4 C water

Slice eggplant 1/8″ inch slices. Liberally coat with salt (but don’t over do it!) and let sit for 15 minutes or so; this will remove excess water from eggplant which will prevent the lasagna from being soggy and watery.

In a saute pan brown ground beef with chopped garlic. Once brown add tomato paste and combine until uniformly coated. Cook for up until 5 minutes or until mixture goes from red to a rusty orange color. Add 1/4 C water, along with fresh basil, salt, pepper and Italian seasonings. Let simmer until sauced is thicken. In a separate pan, saute mushrooms with granulated garlic and 1-1 1/2 tbsp oil until brown. Combine ricotta and heavy cream in a small bowl.

With paper towel, remove beaded water on eggplant to remove excess moisture. Eggplant may oxidize slightly and turn brown but that’s OK.

In a saute pan or as I prefer, a cast iron skillet lightly fry eggplant slices in light oil until golden brown. Once eggplant is cooked, remove from pan and begin to layer ingredients starting with light sauce on the bottom of pan, followed by a layer of eggplant, 2 oz/ a thin layer of mozzarella, mushrooms, and then lightly layer of ricotta mixture, and  smooth in an even layer.  Add 1/3 meat sauce and repeat steps until finished. Top the lasagna with mozzarella and  fresh grated Parmesan to taste.  Especially when it comes to the Parmesan, consider using a high quality cheese! Fresh mozzarella would be a delicious touch as well.

After top layer is applied, cover skillet with tin foil (make sure foil isn’t touching cheese to prevent it from all sticking to the foil. Bake in 350 degree oven for 20-30 mins, or until eggplant is tender and cheese is melted. Uncover and bake until low broil until cheese on top is golden brown. Top with fresh parsley for garnish.


Gluten Free/Ketogenic Empanadas

Keto Empanadas Here is a little gem that I can’t take any credit for, this was 100% Cody’s own creation: low-carb empanadas.  If you aren’t familiar of what an empanada is, it’s traditionally a masa (corn flour) based folded into a portion of meats, cheese or both! My step mom is Colombian and she can cook a killer empanada (when she does feel like cooking; love you Vicky!) and these are definitely a nice little dupe of the real deal, and much much healthier.

The key to a good empanada is a crisp shell. Even though I’m eating a ketogenic diet I wasn’t keen on frying them so I actually purchased this Air Fryer, because all of you lovelies on Instagram have been raving about them. I gotta say, these were absolutely delicious!  We had leftover steak so we ended up just shredding it up with seasoning, but there are also many ways to make the empanada filling. If you want more ideas for the filling, let me know!

Dough Ingredients: 

  • 1 1/2 C mozzarella cheese
  • 2 oz Cream Cheese
  • 3/4 C Almond Meal (or Almond Flour)
  • 1 Egg

In a bowl, microwave all of the mozzarella and cream cheese for approximately one minute on a high setting.  Then, with a wooden spoon or spatula stir cheese until they’re combined. Microwave for an additional 30 seconds, and then add almond meal/flour and egg to mixture and combine ingredients. Consistently should be that of dough.


Gather dough and roll out to a thin sheet around 1/8th of an inch thick onto a workable surface. Using a three inch cookie cutter or the rim of a bowl, cut out circles. Place precooked meat, cheese, or desired ingredients in center of cutout and spread onto about 1/2 to the edges of the center.  Fold the dough in half and seal by either pinching the edges, or by using a fork.

Cook in air fryer for approximately 10 minutes at 400 degrees Fahrenheit.  Serve with salsa, or eat alone.  These make great sides, or they work great as a meal. Enjoy!


Sour Cream and Onion Kale Chips

Okay, so the boyfriend found out I bought a dehydrator though this blog. #duh So, no, I will not be showing off my fancy new dehydrator until I can convince him to keep it. 😭

Thankfully, I have quite possibly an even better seasoning to put on my kale chips: Sour Cream and Onion. I wasn’t holding my breath for these because how can something be better than absolute perfection of a pepperoni pizza kale chip on your taste buds?  Oh yes, the  sour cream and onion is even better.


  • 1/2 C almonds
  • 3/4 C water
  • 4 tbsp dehydrated sour cream powder
  • 1 1/2 tbsp onion powder
  • 3 tbsp distilled white vinegar
  • 1/2 tsp ranch dip powder
  • 2 bunches of curly kale*

*Cut the kale into bite-sized peices, they will shrink down a bit, you don’t want them too small because then they will be, in my opinion, far too crunchy.

In a food processor blend the almonds and water together until it forms a chunky paste. Add the remaining ingredients and blend. In a bowl take your kale chunks and coat in mixture. Bake at 200 degrees Fahrenheit until crunchy on the outside, but slightly chewy on the inside, but of course cook to your liking. These took 5 hours to dehydrate properly in a standard oven.


Decadent Mug Cake

cakeI know I have been teasing you all with that delicious cake I posted yesterday, but now that I finally have my blog up it’s only fair to give you the recipe. Spoiler Alert: It’s SUPER Easy and right under 5g net carbs.


  • 2 tbsp salted butter
  • 1.5 tbsp erytritol or splenda
  • 2 tbsp cocoa powder
  • 2 tbsp almond meal or flour
  • 2 tsp coconut flour
  • 1/4 tsp vanilla extract
  • 1/2 tsp baking powder
  • 1 egg

Melt butter in microwave. Mix all other ingredients in mug, bowl, or ramaken. Add butter and the egg and mix until combined. This makes 2 ramaken molds or 1 big mug. If you are using mug, mug microwave for 70 seconds. To make sure it’s cooked, insert a toothpick in the middle of the cake, nothing should be sticking to the toothpick once you remove it. If not done microwave in 10-second increments and re-test with tooth pick.

Sauce Ingredients:

  • 2 squares of 86% dark Ghirardelli chocolate
  • 2 tbsp Heavy whipping cream
  • 1/4 tsp vanilla extract

Place ingredients in microwave safe bowl, and microwave for 15 seconds at a time, until chocolate is melted and you are able to achieve a smooth consistency. Pour over cake once cooled. Enjoy!



Crack Slaw


So Crack Slaw is nothing new, but if you all haven’t tried it, it really is the shit.When people tell me something is addicting as “crack” I tend to assume the opposite.  But in this case the hype is REAL. I absolutely love this and it is quickly becoming a staple in my diet.

It’s basically the best way to get your Chinese delivery fix without the carbs.  I would say also it’s very similar to PF Chang’s chicken wrap stuffing.  I know, I haven’t tried it with ground chicken yet (Cody says it would be too dry) but substitute the meat as you like, anything works!

This really good for any meal! It stores GREAT if you’d like to make enough for leftovers, and it even tastes pretty good cold. It really is a great, healthy staple.



  • 1 lb 85/15 ground beef, or any meat of your choosing
  • 1 package coleslaw mix
  • 1 tbsp of minced garlic
  • 1 tsp of granulated garlic
  • 1 tbsp of minced ginger
  • 1/4 cup soy sauce
  • 1 tbsp olive oil
  • 2 tbsp sesame oil
  • 2 tbsp of Sambal (or more to taste)
  • Squirt of Sriracha (optional)
  • 1/4 cup of lime juice (or rice wine vinegar)
  • 1 packet of Splenda (for taste)
  • green onion and sesame seeds for garnish


In a large skillet brown ground beef with the granulated garlic. Remove from pan and set aside. In same pan, add sesame oil and stir fry slaw mix, once the greens are just slightly  wilted, add the fresh ginger and garlic and continue cooking until fragrant. Add meat back in the pan along with soy and sambal, stirring continuously until it has reduced and thickened. Add lime juice and Splenda. Top with sesame seeds and or green onion if you desire, but its not required.

What is Sambal and do I need it?

Think of Sambal as a chunky, milder Sriracha. It give any dish a nice taste without adding too much heat. All it mainly consists of is chili peppers, ginger garlic among other ingredients.  The taste overall is very mild and pleasant, it is often served in Thai restaurants and is available in most supermarkets.  Try it! There IS fish sauce in there but you cannot taste it! I hate fish and I am obsessed with Sambal. Ultimately, you don’t need it, but it will really enhance the flavors in the dish!