Southern Keto

by Natasha Newton

  That being said, I understand that sometimes you need to eat out. I do enjoy the social aspect of dining with friends and family, and I try to make my visits to restaurants more about that. And it is possible to enjoy a great meal out, stay on plan, and not feel deprived.

  I used to be terrified of eating out while trying to stay keto. It can be tricky, but the good news is that the more you do it, the easier it gets. You’ll find yourself looking at menus in a whole new way. Now I focus on what I can have instead of what I can’t have. You can take me to just about any restaurant, and I’ll find something I can eat and enjoy! Here are my tips for eating out on keto:

  • Planning ahead is key! If possible, look at the restaurant menu before you go and decide what you’ll order in advance.

  • Don’t be shy about making special requests and substitutions. Just ask nicely, and you’ll be surprised at how far a lot of places will go to accommodate your needs.

  • Stick to foods that aren’t breaded, and pick nonstarchy vegetables for sides.

  • Use dressing sparingly or ask for it on the side. Order full-fat dressings. Some salad dressings and other condiments have added sugars. I stick to ranch, Caesar, or blue cheese dressing. You could also ask for oil and vinegar for your salad.

  • Ketchup contains added sugars and carbs. Use mustard or mayo instead. I’ve also been known to bring my own no-sugar-added ketchup to restaurants!

  • Use caution when ordering dishes that have sauces. Ask if the sauce has sugar or flour in it before ordering.

  • Ask questions before ordering soup. A lot of soups use flour as a thickener, and some contain sugar.

  • If possible, ask the server to not bring the bread or chips.

  • Breakfast is always a good option; you can’t go wrong with bacon and eggs! When ordering an omelet, ask for it to be made with whole eggs. There are restaurants that actually put pancake batter in their omelets!

  Here are some examples of foods that we often order at restaurants:

  • Salad topped with protein such as salmon or steak; always request no croutons and add avocado for healthy fat

  • Caesar salad, no croutons; you can add a protein

  • Antipasto salad

  • Bunless bacon cheeseburger; some places will wrap your burger in lettuce

  • Bunless Philly cheesesteak; just about any sandwich on the menu can be ordered without a bun

  • Steak with butter

  • Grilled or blackened fish, no breading

  • Grilled chicken, no breading

  • Fajitas without the tortillas

  • Taco salad without the tortilla bowl

  • Burrito bowl, no rice

  • Naked chicken wings with ranch or blue cheese; make sure the wings aren’t breaded

  • Sides such as asparagus, broccoli, Brussels sprouts, cauliflower, green beans, spaghetti squash, or zucchini noodles

  If asked, some pizzerias will make a pizza bowl with toppings only. If all else fails, you can eat the toppings and leave the crust. Use caution because it’s hard to know how much sugar is in the sauce. Or you could order your pizza with no sauce or with the sauce on the side.

  Keeping it keto at coffee shops

  If you know me at all, then you know I love strong, dark coffee! The funny thing is, I didn’t become a coffee drinker until my late twenties. I wonder if that has something to do with the fact that I was a busy mom of toddlers at that time? Coffee was one of the first things I knew I had to figure out for sustaining my keto life, and so many people ask me what they can drink at Starbucks. You can order a keto-friendly coffee at just about any coffee shop. There are just a few simple rules to follow:

  Americano/Latte/Cappuccino—Espresso-based drinks normally have a milk base but can be made with heavy cream instead.

  Brewed coffee—My easiest and favorite order is simply brewed coffee with steamed heavy cream. Asking the barista to steam the cream gives the drink a special touch. I like it so much that I sometimes steam cream for my coffee at home.

  Bulletproof coffee—You’ve probably heard of the ever-popular bulletproof coffee, a blended drink that is usually made with butter and MCT oil. I’ve included a recipe on here. The good news is that a lot of coffee shops are getting on board with this trend. Even my local small-town coffee shop now offers bulletproof coffee.

  Iced coffee or cold brew—Great ordered with a splash of heavy cream. I sometimes add a sugar-free flavored syrup.

  Iced tea—A lot of coffee shops offer flavored iced teas that can be ordered unsweetened, such as peach and passionfruit.

  Cream—Avoid milk; stick to heavy cream or half-and-half. Avoid coffee shop almond milk unless you can check the ingredients; shops tend to use almond milk that contains additives and sugar. I usually ask for a splash or a small amount of heavy cream so that the barista isn’t too heavy-handed with it. Sometimes I bring my own cream so I know what’s in it and can control the amount.

  Sweeteners—Sugar-free syrups and stevia are the most popular sweetener choices. Again, you can bring your own if you like.

  Snacks—Pack your own treats! Good choices from this book include Cinnamon Muffins (here) and Lemon Poppy Seed Loaf (here).

  Keeping it keto while traveling

  How many times have you gone on a strict diet before a vacation? How many times have you lost weight before said vacation only to go and gain it all back, plus more? I’ve done it countless times! I’ve now taken many trips and remained keto without putting on extra pounds. Whether it’s a short road trip or a two-week vacation, it is possible to stay on plan and not feel deprived. I try to keep my focus on the experiences, family time, and relaxation and not the food. I’m not telling you what to do here; it’s a personal choice whether or not to stay keto every single day. If you do decide to stick to the keto lifestyle when traveling, I offer you these tips:

  • Planning ahead is key! I cannot stress this enough. Before you travel, plan as many of your meals and snacks as you can.

  • Eat foods that keep you satiated. Protein and fat will keep you fuller longer. Try to stay away from low-carb junk food that can increase cravings.

  • Pack your own snacks, such as:

  Beef jerky (no sugar added)

  Berries

  Cheese

  Cut veggies

  Dark chocolate

  Nut butters

  Nuts

  Protein bars

  A road trip is the easiest option because it gives you the ability to pack a cooler with your favorite snacks. Traveling by air can be tricky but is definitely doable. Bring snacks that you can eat on the plane, and then buy groceries when you arrive at your destination. Scope out what is available in the area beforehand. If you won’t have a car, look for Amazon Prime grocery delivery or another delivery service.

  When it comes to lodgings, renting a condo or house with a full kitchen is my favorite way to vacation. With access to a kitchen, there’s no reason you can’t stay on plan! I get it; you’re on vacation, and you don’t want to cook the entire vacation. I don’t like working on vacation, either. But having a kitchen makes it easier to prepare a few in-room meals.

  If you must stay in a hotel, try to choose a room with a small refrigerator and microwave—even better if it has a kitchenette. If possible, choose a hotel with a full-service restaurant. This will give you more breakfast choices than a continental breakfast buffet that usually consists of waffles, cereal, and other high-carb foods.

  Sample Menus

  There’s a fantastic variety of recipes in this book, so I’ve included some simple menus to help make putting meals together easier for you. Whether it’s a special occasion or a weeknight meal with the kids, I’ve got you covered!

  Brunch

  Smoked Sausage and Mushroom Breakfast Skillet (here)

  Egg Muffins (here)

  Bacon

  Sausage patties

  Home-Fried Bacon Radishes (here)

  Grain-Free Granola (here) />
  with Whipped Cream (here) and assorted berries

  Cinnamon Muffins (here)

  Fish Fry

  Southern Fish Fry (here)

  Tartar Sauce (here)

  Hushpuppies (here)

  Creamy Coleslaw (here)

  Old-Fashioned Green Beans (here)

  One-Bowl Butter Cookies (here)

  Bridal Shower

  Easy Chicken Salad (here)

  Cucumber Finger Sandwiches (here)

  Pimento Cheese (here)

  Pecan Ranch Cheese Ball (here)

  Praline Toasted Pecans (here)

  Glazed Coconut Bundt Cake (here)

  Easy Truffles (here)

  Summer Picnic

  Memphis-Style Ribs (here)

  Easy BBQ Sauce (here)

  Marinated Cucumber Salad (here)

  Southern Fauxtato Salad (here)

  Deviled Eggs (here)

  Skillet Cornbread (here)

  Fruit Pizza (here)

  Football Tailgate

  Easy Chili (here)

  Crispy Chicken Wings (here)

  Sweet Pepper Poppers (here)

  Cheesy Sausage Balls (here)

  Artichoke Dip (here) with veggies

  Peanut Butter Chocolate Chip Cookie Bars (here)

  French Quarter Feast

  Gumbo (here)

  Shrimp Creole (here)

  Easy Cheesy Caulirice (here)

  Fried Green Tomatoes (here)

  Praline Toasted Pecans (here)

  Thanksgiving Feast

  Butter Roasted Turkey (here)

  Sausage Cornbread Dressing (here)

  Green Bean Bacon Bundles (here)

  Easy Caulimash (here)

  Deviled Eggs (here)

  Drop Biscuits (here)

  Pumpkin Pie (here)

  Kentucky Bourbon Balls (here)

  Date Night

  BLT Wedge Salad (here)

  Reverse Sear Garlic Rosemary Rib-Eye Steaks (here)

  Parmesan Asparagus (here)

  Quick Blackberry Cobbler for Two (here)

  Southern Supper

  Fried Chicken (here)

  Easy Caulimash (here)

  Cornbread Salad (here)

  Fried Green Tomatoes (here)

  Strawberry Milkshake (here)

  Kid-Friendly Cuisine

  Barbecue Chicken Drumsticks (here)

  Old-Fashioned Green Beans (here)

  Easy Cheesy Caulirice (here)

  Strawberry Shortcakes (here)

  Recipes That Are Good for Doubling

  Whenever possible, I double recipes so that I have leftovers for lunches during the week. As you can see, I have listed all the soup recipes here, because in my opinion, soup always tastes better left over!

  Open-Faced Sloppy Joes (here)

  Cheeseburger “Mac” Helper (here)

  Ground Beef Stroganoff (here)

  Cajun Sausage and Rice (here)

  Slow Cooker Bourbon Chicken (here)

  Broccoli Cheese Soup (here)

  Loaded Fauxtato Soup (here)

  Taco Soup (here)

  Cheeseburger Soup (here)

  Tomato Basil Soup (here)

  Easy Chili (here)

  Gumbo (here)

  Recipes

  The recipes in this book represent some of my very favorite dishes. Some are low-carb adaptations of Southern classics that I grew up eating, like Drop Biscuits with Sausage Gravy and Memphis-Style Ribs. Others are keto staples, including Deviled Eggs and Easy Caulimash. No matter where you live, I believe you’ll enjoy these comforting dishes from my home to yours.

  For those of you with food allergies or sensitivities, I have marked those recipes that are free of common allergens with these icons:

  NUT-FREE

  EGG-FREE

  DAIRY-FREE

  If an icon has the word OPTION underneath it, then the recipe can be modified to omit that allergen.

  Also, I know how pressed for time we all are, so I have marked those recipes that can be made in 30 minutes or less from start to finish with this icon:

  30 MINUTES OR LESS

  For a handy chart showing you which recipes fall into each of these categories, see here to here.

  NUTRITION INFORMATION is included for each recipe as well. It was calculated to the best of my ability using information from the brands of ingredients I buy. Optional ingredients are not included in these calculations. Neither is oil used for frying foods; the amount of oil absorbed cannot be calculated accurately.

  I always recommend calculating your own macros; they can widely vary depending on the brands you choose. For example, different brands of cream cheese can vary by as much as 2 grams of carbs per serving. That can add up quickly! There are apps you can use, such as MyFitnessPal, to calculate macros.

  Chapter 1

  Breakfast & Breads

  Smoked Sausage and Mushroom Breakfast Skillet

  Cowboy Breakfast Skillet

  Grain-Free Granola

  Skillet Pancake Puff

  Waffles

  Egg Muffins

  Home-Fried Bacon Radishes

  Sausage Gravy

  Drop Biscuits

  Skillet Cornbread

  Cinnamon Muffins

  Blueberry Muffins

  Lemon Poppy Seed Loaf

  Zucchini Bread

  Smoked Sausage and Mushroom Breakfast Skillet

  yield: 6 servings

  prep time: 15 minutes

  cook time: 35 minutes

  This yummy breakfast skillet is easy to make and impressive to serve. Smoked sausage and eggs were made for each other! You can use any type of smoked sausage you like. I tend to use smoked beef sausage; if you want some heat, try andouille!

  8 large eggs

  ¼ cup heavy whipping cream

  1 cup shredded cheddar cheese

  Pinch of salt

  Pinch of ground black pepper

  12 ounces smoked sausage, sliced

  1 cup diced white mushrooms

  ¼ cup sliced green onions, plus extra for garnish if desired

  1. In a medium-sized bowl, whisk together the eggs and cream, then stir in the cheese, salt, and pepper. Set aside.

  2. Preheat the oven to 400°F.

  3. Heat a 12-inch cast-iron skillet or other ovenproof skillet over medium heat. Cook the sausage slices until browned on both sides, 5 to 6 minutes. Add the mushrooms and green onions and continue cooking until the mushrooms are tender, about 5 minutes. Turn off the heat.

  4. Pour the egg mixture evenly over the sausage and vegetables in the skillet. Bake for 25 minutes or until the eggs are set.