by Leanne Vogel
1 medium Hass avocado, peeled, pitted, and cubed (about 4 oz/110 g of flesh)
¼ cup (30 g) hulled pumpkin seeds
1. Make the dressing: Place the dressing ingredients in a medium-sized bowl and whisk to combine. Set aside.
2. Make the salad: Rinse the kale under hot water for about 30 seconds to soften it and make it easier to digest. Dry the kale well, then place it in a large salad bowl. Add the remaining salad ingredients and toss to combine.
3. Divide the salad evenly among 4 bowls. Drizzle each bowl with ¼ cup (60 ml) of the dressing and serve.
STORE IT: Keep the salad and dressing in separate airtight containers in the fridge for up to 5 days. Do not add the avocado to the recipe until you’re ready to serve it.
Per serving:
calories: 517 | calories from fat: 423 | total fat: 47 g | saturated fat: 6 g | cholesterol: 0 mg
sodium: 373 mg | carbs: 20.9 g | dietary fiber: 9.4 g | net carbs: 11.5 g | sugars: 3.9 g | protein: 10.7 g
FAT:
79%
CARBS:
15%
PROTEIN:
6%
ZUCCHINI PASTA SALAD
COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • VEGETARIAN
OPTIONS: EGG-FREE • NUT-FREE • VEGAN
SERVES 4
PREP TIME: 5 minutes
COOK TIME: —
When you’re in an all-plant mood, this recipe is a saving grace!
4 medium zucchinis, spiral sliced
12 ounces (340 g) pitted black olives, cut in half lengthwise
1 pint (290 g) cherry tomatoes, cut in half lengthwise
½ cup (75 g) pine nuts
¼ cup plus 2 tablespoons (55 g) sesame seeds
⅔ cup (160 ml) creamy Italian dressing or other creamy salad dressing of choice
Place all the ingredients in a large mixing bowl. Toss to coat, then divide evenly between 4 serving plates or bowls.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
MAKE IT AT HOME
Replace store-bought creamy Italian dressing with my homemade version.
Creamy Italian Dressing
make it EGG-FREE/VEGAN:
Make sure the creamy Italian dressing you’re using is egg-free, or use another dressing of your choice.
make it NUT-FREE:
Omit the pine nuts.
Per serving, made with homemade creamy Italian dressing:
calories: 562 | calories from fat: 471 | total fat: 53 g | saturated fat: 6.3 g | cholesterol: 2.7 mg
sodium: 886 mg | carbs: 22 g | dietary fiber: 8.5 g | net carbs: 13.5 g | sugars: 6.7 g | protein: 8.9 g
FAT:
79%
CARBS:
15%
PROTEIN:
6%
COCONUT RED CURRY SOUP
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 20 minutes
This soup is everything on a cold day when all you want is a warm, comforting lunch. I make multiple batches in one day and freeze individual servings for quick and easy lunches throughout the week. Don’t worry, the zucchini noodles and toppings will make it through the freezer and back!
¼ cup (55 g) coconut oil, or ¼ cup (60 ml) avocado oil
2 cloves garlic, minced
1 (2-in/5-cm) piece fresh ginger root, peeled and minced
1 pound (455 g) boneless, skinless chicken thighs, cut into small cubes
2 cups (475 ml) chicken bone broth
1 cup (240 ml) full-fat coconut milk
⅓ cup (80 g) red curry paste
1 teaspoon finely ground sea salt
FOR SERVING:
2 medium zucchinis, spiral sliced
3 green onions, sliced
¼ cup (15 g) fresh cilantro leaves, chopped
1. Heat the oil in a large saucepan over medium-low heat. Add the garlic and ginger and cook until fragrant, about 2 minutes.
2. Add the chicken thighs, broth, coconut milk, curry paste, and salt. Stir to combine, cover, and bring to a light simmer over medium-high heat. Once simmering, reduce the heat and continue to simmer for 15 minutes, until the flavors meld.
3. Divide the spiral-sliced zucchinis among 4 bowls and top with the curry soup. Sprinkle with the green onions and cilantro before serving.
PRESSURE COOK IT: For Step 1, use the sauté mode to cook the garlic and ginger until fragrant. Then add the rest of the soup ingredients, seal the lid, and either set to the soup mode or cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then pick up with Step 3.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe bowl, cover, and microwave for 2 minutes; or place in a saucepan and reheat over low heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the red curry paste.
Per 1¼-cup/300-ml serving, made with coconut oil:
calories: 567 | calories from fat: 363 | total fat: 40.3 g | saturated fat: 27.2 g | cholesterol: 101 mg
sodium: 168 mg | carbs: 11.3 g | dietary fiber: 1.5 g | net carbs: 9.8 g | sugars: 3 g | protein: 40 g
FAT:
64%
CARBS:
8%
PROTEIN:
28%
CHIMICHURRI STEAK BUNWICHES
COCONUT-FREE • DAIRY-FREE • NUT-FREE
OPTION: NIGHTSHADE-FREE
MAKES 4 bunwiches (1 per serving)
PREP TIME: 10 minutes (not including time to make chimichurri or cook steak)
COOK TIME: 5 minutes
Calling all sandwich lovers! This book shows you how to make keto sandwiches with lettuce leaves, avocado halves, and even pounded chicken thighs, but have you made them with eggs? If you’re like me and you don’t like spending a lot of time baking, all these solutions for sandwich making are answers to your frustrations. No more making keto-friendly buns with a bunch of random flours and extra ingredients. Have eggs? You can make this!
Also, if you’re like our keto household and you always have a bit of leftover steak from last night’s meal, you’ll love this lunch recipe. It does a great job of sprucing up leftover steak in a pinch. However, if you don’t have leftover steak lying around begging to be made into a sandwich, simply grill some up. The steak can be served hot or cold in this sandwich.
If the chimichurri isn’t calling your name, replace it with 1 cup (240 ml) of Bacon Dressing (here) or Ranch Dressing (here).
8 large eggs
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
2 tablespoons avocado oil
1 cup (212 g) Chimichurri (here), divided
1 pound (455 g) skirt steak or flank steak, grilled and thinly sliced
4 cups (113 g) mixed greens
SPECIAL EQUIPMENT:
8 mason jar lid rings without the tops
1. Crack the eggs into a medium-sized bowl. Add the garlic powder, onion powder, salt, and pepper and whisk until just combined.
2. Drizzle the oil into a large frying pan. Before heating, use your fingers to oil the insides of the lid rings. Place the oiled rings flat side down in the pan and turn the heat to medium-low. Allow the pan to heat up for 1 minute before dividing the egg mixture among the rings, pouring about ¼ cup (60 ml) into each ring, or until the egg mixture just reaches the rim.
3. Cover and cook for 5 minutes, or until the eggs are cooked through. Remove from the heat and let sit for 2 minutes, then use a spatula to remove the lid rings and cooked eggs from the pan. Carefully remove the egg buns from the rings.
4. To assemble the bunwiche
s, spoon 2 tablespoons of the chimichurri onto an egg bun, then place one-quarter of the steak on the chimichurri. Take a second egg bun and place it on top of the steak. Repeat to make a total of 4 sandwiches.
5. Serve each bunwich with 1 cup of the greens, and top each portion of greens with 2 tablespoons of chimichurri. Enjoy!
make it NIGHTSHADE-FREE:
Follow the nightshade-free instructions in the chimichurri recipe.
Per sandwich, made with skirt steak:
calories: 593 | calories from fat: 386 | total fat: 43 g | saturated fat: 10.3 g | cholesterol: 435 mg
sodium: 411 mg | carbs: 6.2 g | dietary fiber: 1.9 g | net carbs: 4.3 g | sugars: 2.1 g | protein: 45.3 g
FAT:
65%
CARBS:
4%
PROTEIN:
31%
STORE IT: Keep the egg buns and sandwich fixings in separate airtight containers in the fridge for up to 3 days. The steak and egg buns can be frozen for up to 1 month.
THAW IT: Place the steak in the fridge and the buns on the counter and allow to defrost completely. Once defrosted, reheat in a frying pan over medium heat for 2 to 3 minutes.
PREP AHEAD: Make a whole batch of egg buns, freeze them individually or layered between sheets of parchment paper, and take out two at a time anytime you want a sandwich. Purchase steak already cooked, or grill up a bunch and store it in the freezer until ready to use.
MEXICAN CHICKEN SOUP
EGG-FREE • NUT-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 20 minutes
The first time I made this soup, I was watching Riverdale (guilty pleasure) and got so wrapped up in “who is the Black Hood?!” that I added both ground beef and chicken breast to the pressure cooker and set it to the soup mode. I didn’t realize my mistake until I opened the lid. I can tell you that this soup is good with both proteins, but for simplicity’s sake, I made it again with just chicken.
The cheese is not essential whatsoever. The soup is fabulous with or without it. If you like dairy and it’s part of your keto diet, load up the soup with cheese! If you like cheese but it doesn’t like you, opt for a dairy-free shredded cheese. Or, if you would just rather not, omit it and you’ll still love the end result.
¼ cup (60 ml) avocado oil
1 small white onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 pound (455 g) boneless, skinless chicken breasts, thinly sliced
1 (14½-oz/410-g) can fire-roasted whole tomatoes
1½ cups (355 ml) chicken bone broth
1 cup (240 ml) full-fat coconut milk
1 tablespoon apple cider vinegar
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1 teaspoon paprika
¾ teaspoon finely ground sea salt
1 cup (140 g) shredded cheddar cheese (dairy-free or regular) (optional)
2 medium Hass avocados, peeled, pitted, and sliced (about 8 oz/220 g of flesh)
Handful of fresh cilantro leaves
1. Heat the oil in a large saucepan over medium heat. Add the onion, garlic, and bell pepper and sauté until fragrant, about 5 minutes.
2. Add the chicken, tomatoes, broth, coconut milk, vinegar, cumin, oregano, paprika, and salt. Stir to combine, cover, and bring to a light simmer over medium-high heat. Once simmering, reduce the heat and continue to simmer for 15 minutes, until the chicken is cooked through and the bell peppers are soft.
3. When the soup is done, divide evenly among 4 bowls. Top each bowl with ¼ cup (35 g) of the cheese (if using), one-quarter of the avocado slices, and a sprinkle of cilantro.
PRESSURE COOK IT: Use the sauté mode for Step 1, then place everything listed in Step 2 in the pressure cooker, seal the lid, and either set to the soup mode or cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then pick up with Step 3.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. Do not add the avocado to the soup until you’re ready to serve it.
REHEAT IT: Transfer a single serving to a microwave-safe bowl, cover, and microwave for 2 minutes; or place in a saucepan and reheat over low heat for 5 minutes. It’s best to add the fresh ingredients after reheating, but it’s okay if they’re already mixed in and reheated together.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it COCONUT-FREE:
Replace the coconut milk with the milk of your choice. If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Use dairy-free cheese.
Per 1½-cup/350-ml serving, made with dairy-free cheese:
calories: 602 | calories from fat: 389 | total fat: 44.6 g | saturated fat: 18.3 g | cholesterol: 83 mg
sodium: 805 mg | carbs: 21 g | dietary fiber: 13 g | net carbs: 8 g | sugars: 5 g | protein: 31.4 g
FAT:
66%
CARBS:
14%
PROTEIN:
21%
SAMMIES WITH BASIL MAYO
COCONUT-FREE • DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: EGG-FREE
MAKES 2 sandwiches (1 per serving)
PREP TIME: 10 minutes
COOK TIME: —
Who doesn’t love a good sandwich? When there’s a crazy-good sauce all up in there, it’s the best lunch a girl could ask for. For the deli turkey and ham, opt for nitrate-free versions if you can. If you’re not feeling the Basil Mayo, you can replace it with ½ cup (120 ml) of Basil Vinaigrette & Marinade (here).
BASIL MAYO:
½ cup (105 g) mayonnaise
8 large fresh basil leaves, finely chopped
1 tablespoon lemon juice
1 clove garlic, minced
¼ teaspoon finely ground sea salt
Pinch of ground black pepper
SAMMIES:
1 small head iceberg lettuce
4 slices deli turkey
4 slices deli ham
1 medium Hass avocado, peeled, pitted, and sliced (about 4 oz/110 g of flesh)
1. Place the ingredients for the basil mayo in a small bowl and whisk to combine.
2. Cut the head of lettuce in half, then cut each half in half again so you have 4 wedges.
3. Set a lettuce wedge on its side on a plate and layer on 2 slices of turkey, 2 slices of ham, and half of the avocado slices. Top with half of the basil mayo, then set a second lettuce wedge on top, placing it so that the thick edge of the top wedge is aligned with the thin edge of the bottom wedge. (This will give your sandwich an even thickness, making it much easier to eat!)
4. Repeat with the remaining lettuce wedges, sandwich fixings, and basil mayo and enjoy.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
PREP AHEAD: Make the basil mayo up to 3 days ahead of time. The only concern here is that the basil in it can go bad, so if you’re prepping it ahead, enjoy the sandwiches on the third day at the latest.
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here) or replace the basil mayo with Basil Vinaigrette & Marinade (here).
Per sandwich, made with homemade mayonnaise:
calories: 653 | calories from fat: 514 | total fat: 57.1 g | saturated fat: 10 g | cholesterol: 78 mg
sodium: 1921 mg | carbs: 16 g | dietary fiber: 6.4 g | net carbs: 9.6 g | sugars: 5.4 g | protein: 18.8 g
FAT:
79%
CARBS:
10%
PROTEIN:
12%
CREAM CHEESE MEAT BAGELS
NUT-FREE
OPTION
S: COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE
MAKES 6 bagel sandwiches (1 per serving)
PREP TIME: 10 minutes
COOK TIME: 35 minutes
Meat bagels have become quite popular over the years, and I’ve eaten my fair share. The thing I don’t like about the classic recipe is that you have to cut the bagel in half just perfectly to make a sandwich—and ground meat doesn’t like to be cut evenly. Having to cut anything in half perfectly always makes me a little nervous, especially when failure means a broken sandwich. My solution? Make two thinner bagels for each sandwich rather than one fat one that requires slicing.