by Leanne Vogel
Per serving, made with dairy-free cheese and avocado oil:
calories: 595 | calories from fat: 407 | total fat: 45.2 g | saturated fat: 20.9 g | cholesterol: 163 mg
sodium: 670 mg | carbs: 3.6 g | dietary fiber: 1 g | net carbs: 2.6 g | sugars: 0.9 g | protein: 43.8 g
FAT:
68%
CARBS:
2%
PROTEIN:
30%
ZUCCHINI LASAGNA
NUT-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE
SERVES 6
PREP TIME: 10 minutes, plus 20 minutes to rest
COOK TIME: 55 minutes
Not feeling the cheese in this recipe? Use the Melty “Cheese” on here instead.
2 teaspoons dried basil
1 teaspoon dried oregano leaves
1 teaspoon dried rosemary leaves
½ teaspoon dried thyme leaves
¾ teaspoon finely ground sea salt
½ cup (120 ml) avocado oil, or ½ cup (105 g) ghee
1 pound (455 g) ground turkey
1 small yellow onion, diced
2 cloves garlic, minced
2 cups (280 g) shredded mozzarella cheese (dairy-free or regular), divided
2 large eggs, beaten
3 medium zucchinis, sliced lengthwise into thin sheets
2 cups (475 ml) marinara sauce
1. Preheat the oven to 400°F (205°C).
2. Place the dried herbs and salt in a small bowl. Pinch with your fingers to mix.
3. Heat the oil in a medium-sized frying pan over medium heat. Add the turkey, onion, garlic, and 2 teaspoons of the herb mixture and sauté until the turkey is no longer pink, about 10 minutes.
4. Meanwhile, place 1 cup (140 g) of the cheese and the beaten eggs in a medium-sized bowl along with the remaining herb mixture; stir to combine.
5. When the meat is cooked, assemble the lasagna: Place half of the zucchini slices in a 13 by 9-inch (33 by 23-cm) baking dish, followed by the turkey mixture, the cheese mixture, half of the sauce, the rest of the zucchini slices, and the remaining sauce. Top with the remaining 1 cup (140 g) of shredded cheese.
6. Bake for 45 minutes, until bubbly and the cheese has melted. Allow to sit for 20 minutes before serving.
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 dish, cover, and microwave for 2 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it COCONUT-FREE:
If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Use avocado oil and dairy-free cheese.
Per serving, made with avocado oil and dairy-free cheese:
calories: 600 | calories from fat: 405 | total fat: 45 g | saturated fat: 12.6 g | cholesterol: 134 mg
sodium: 688 mg | carbs: 22.6 g | dietary fiber: 15.8 g | net carbs: 6.8 g | sugars: 3.7 g | protein: 26.3 g
FAT:
68%
CARBS:
15%
PROTEIN:
17%
MEXICAN MEATZZA
EGG-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 45 minutes
I love, love this recipe, and the cilantro cream that goes with it is to die for! Either drizzle it on top of the meatzza or use as a dipping sauce; you won’t be disappointed.
If you don’t want to use dairy-free or regular shredded cheese, there’s another option that I think you’ll like: Walnut “Cheese.” I use the recipe all the time. It’s a great finishing touch for anything that needs a cheesy flavor, but you shouldn’t cook or bake with it because of the walnuts. Another plus is that it adds fiber and fat, which is never a bad thing! If you decide to make it, just remember that you’ll need to give the walnuts a 24-hour soak beforehand.
Don’t want to make the cilantro cream? Try serving the meatzza with ⅔ cup (160 ml) of Avocado Lime Dressing (here) instead.
MEATZZA CRUST:
1 pound (455 g) ground beef
1 cup (75 g) crushed pork rinds
½ cup (75 g) finely diced white onions
1 tablespoon chili powder
2 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon finely ground sea salt
½ teaspoon ground black pepper
½ medium bell pepper, any color, thinly sliced
1 cup (140 g) shredded cheddar cheese (dairy-free or regular), or 1 batch Walnut “Cheese” (see recipe, opposite)
CILANTRO CREAM:
½ cup (125 g) coconut cream
⅓ cup (20 g) fresh cilantro leaves and stems, finely chopped
1 tablespoon lime juice
1 clove garlic
¼ teaspoon finely ground sea salt
1. Preheat the oven to 350°F (177°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Make the crust: Place the ground beef, crushed pork rinds, onions, chili powder, garlic powder, cumin, salt, and black pepper in a large bowl and stir to combine. Press the mixture into the lined baking sheet, shaping it into a ½-inch (1.25-cm)-thick rectangle.
3. Bake the crust for 30 minutes, or until the internal temperature reaches 160°F (71°C).
4. Remove the baking sheet from the oven and top the crust with the sliced bell pepper, followed by the cheddar cheese, if using. Return the baking sheet to the oven and continue to cook for 15 minutes, or until the peppers have softened and the cheese has melted.
5. Meanwhile, place the cilantro cream ingredients in a medium-sized bowl and whisk until smooth.
6. Remove the meatzza from the oven. If using Walnut “Cheese,” sprinkle it on the meatzza. Cut the meatzza into 8 equal slices and serve with the cilantro cream, either drizzled over the slices or alongside as a dipping sauce. Enjoy!
STORE IT: Keep the meatzza and cilantro cream in separate airtight containers in the fridge for up to 5 days. When ready to serve, allow the cilantro cream to sit out on the counter for 5 to 10 minutes to soften up. You can speed up the process by whipping it with a fork until smooth.
REHEAT IT: Transfer a single serving of meatzza to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a large frying pan, cover, and reheat over medium heat for 5 minutes. Then drizzle with cilantro cream.
make it COCONUT-FREE:
Omit the cilantro cream.
make it DAIRY-FREE:
Use dairy-free cheddar cheese or Walnut “Cheese.”
make it NUT-FREE:
Use dairy-free or regular cheese.
Per serving, made with dairy-free cheddar cheese:
calories: 603 | calories from fat: 369 | total fat: 41.1 g | saturated fat: 20.6 g | cholesterol: 128 mg
sodium: 1077 mg | carbs: 13.3 g | dietary fiber: 8.3 g | net carbs: 5 g | sugars: 0 g | protein: 44.9 g
FAT:
61%
CARBS:
9%
PROTEIN:
30%
How to
Make
WALNUT “CHEESE”
¾ cup (85 g) raw walnut pieces, soaked for 24 hours, then drained, rinsed, and finely chopped
3 tablespoons olive oil or avocado oil
⅓ cup (22 g) nutritional yeast
2 teaspoons lemon juice
½ teaspoon Dijon mustard
¼ teaspoon garlic powder
¼ teaspoon onion powder
Pinch of finely ground sea salt
Pinch of ground black pepper
Use this in place of shredded cheddar cheese; it will taste just as good! Unlike the cheddar, this is added to the meatzza after it comes out of the oven, instead of before.
Place all the ingredients in a large bowl and stir to combine.
Per serving, made w
ith Walnut “Cheese”:
calories: 737 | calories from fat: 485 | total fat: 53.9 g | saturated fat: 18.3 g | cholesterol: 128 mg
sodium: 1081 mg | carbs: 11.5 g | dietary fiber: 4.9 g | net carbs: 6.6 g | sugars: 3.3 g | protein: 51.7 g
FAT:
66%
CARBS:
6%
PROTEIN:
28%
NOODLE BAKE
EGG-FREE • NUT-FREE
OPTIONS: AIP • COCONUT-FREE •DAIRY-FREE • NIGHTSHADE-FREE
SERVES 6
PREP TIME: 10 minutes
COOK TIME: 55 minutes
If you don’t want to use shredded cheese in this recipe, check out the Melty “Cheese” on the opposite page. It’s 100 percent dairy-free and delicious in this dish.
Not sure how to spiral-slice a jicama? It’s easy! Simply peel the jicama, then slice it in half from the top down. You’ll be left with two moon-shaped pieces. Cut the ends off the pieces at the pointiest part to give you a flat space to use in a spiral slicer.
⅓ cup (80 ml) avocado oil, or ⅓ cup (70 g) coconut oil or ghee
1¾ pounds (785 g) bulk/ground Italian sausage
1 large jicama (about 25 oz/700 g), peeled and spiral sliced
1 small red onion, sliced
1 tomato, diced
3 cloves garlic, minced
2 teaspoons dried basil
1 teaspoon dried oregano leaves
1 teaspoon dried thyme leaves
1 teaspoon finely ground sea salt
½ teaspoon dried rosemary leaves
¼ teaspoon ground black pepper
2 cups (280 g) shredded cheddar cheese (dairy-free or regular), or 1 batch Melty “Cheese” (see recipe, opposite)
1. Preheat the oven to 400°F (205°C).
2. Heat the oil in a large frying pan over medium heat. Add the sausage and sauté until no longer pink, about 10 minutes.
3. Meanwhile, place the remaining ingredients, except the cheese, in a 13 by 9-inch (33 by 23-cm) baking pan. Toss to combine.
4. When the sausage is done, transfer it to the baking pan along with the fat in the pan. Toss to coat, then top the entire dish with the shredded cheese or Melty “Cheese.”
5. Bake for 45 minutes, until the jicama noodles are fork-tender and the cheese has melted.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a frying pan, cover, and reheat over medium heat for 5 minutes.
make it AIP:
Omit the tomato and black pepper. Do not use ghee.
make it COCONUT-FREE:
Do not use coconut oil. If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Do not use ghee. Use dairy-free cheddar cheese or Melty “Cheese.”
make it NIGHTSHADE-FREE:
Omit the tomato.
Per serving, made with avocado oil and dairy-free cheddar cheese:
calories: 607 | calories from fat: 436 | total fat: 48 g | saturated fat: 15 g | cholesterol: 93 mg
sodium: 1438 mg | carbs: 19 g | dietary fiber: 10 g | net carbs: 9 g | sugars: 5 g | protein: 24.8 g
FAT:
71%
CARBS:
13%
PROTEIN:
16%
How to
Make
MELTY “CHEESE”
¼ cup (55 g) coconut oil or lard
2 cups (475 ml) nondairy milk
1½ teaspoons finely ground sea salt
1 teaspoon lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
3 tablespoons arrowroot starch or tapioca starch
3 large eggs
This is a great dairy-free cheese alternative for lasagna and other similar casseroles. For the nondairy milk, I like to use almond milk or coconut milk.
Melt the oil in a small saucepan over medium heat. Meanwhile, place the milk, salt, lemon juice, garlic powder, and onion powder in a small bowl; stir to combine. Whisk the starch into the melted oil. When the starch is fully incorporated, slowly pour the milk mixture into the starch mixture, whisking to combine. Continue to whisk until smooth, then remove the pan from the heat and allow to cool for 15 minutes.
Meanwhile, beat the eggs in a small bowl. Once the milk mixture has cooled, slowly whisk in the eggs. Adding the eggs will make the sauce thinner. Do not worry! The sauce will thicken up when it’s baked. Pour the Melty “Cheese” over the top of the casserole and bake as you normally would.
Use the Melty “Cheese” immediately; it does not keep well.
Per serving, made with “Melty Cheese”:
calories: 599 | calories from fat: 401 | total fat: 44.6g | saturated fat: 19.5g | cholesterol: 175mg
sodium: 1998mg | carbs: 18.4g | dietary fiber: 7g | net carbs: 11.4g | sugars: 5.5g | protein: 27.8g
FAT:
68%
CARBS:
13%
PROTEIN:
19%
BACON-WRAPPED STUFFED CHICKEN
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP
SERVES 4
PREP TIME: 15 minutes
COOK TIME: 45 minutes
A keto cookbook wouldn’t be complete without a bacon-wrapped dinner option. I always look out for sales on nitrate-free bacon and stock the freezer when I can.
Also, note the sodium level in this recipe—it’s off the charts! This is because I go for the most common ingredient options when I calculate the nutrition information. So the sodium level per serving assumes that you are using conventionally produced bacon. You can lower the amount of sodium by opting for a better-quality bacon.
4 boneless, skinless chicken thighs (about 1 lb/455 g)
¾ cup (130 g) canned artichoke hearts
2 tablespoons avocado oil
Handful of fresh basil leaves and stems
2 cloves garlic
¼ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
12 strips bacon (about 12 oz/340 g)
8 cups (160 g) arugula, divided
1. Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Place the chicken thighs on a sheet of parchment paper. Using a meat mallet, pound the thighs until they’re ¼ inch (6 mm) thick. Place on the lined baking sheet.
3. Place the artichoke hearts, oil, basil, garlic, salt, and pepper in a blender or food processor. Pulse until chopped but not smooth.
4. Spread one-quarter of the artichoke mixture on a chicken thigh, starting at the shortest end, about 1 inch (5 cm) from the edge of the thigh. Roll the thigh in on itself and wrap tightly with 3 strips of bacon. Set the bacon-wrapped thigh, ends down, on the lined baking sheet. Repeat with the remaining thighs, artichoke mixture, and bacon.
5. Bake the stuffed thighs for 45 minutes, or until the internal temperature reaches 165°F (74°C) and the bacon is crisp.
6. To serve, place 1 thigh and 2 cups (40 g) of arugula on each plate, then drizzle the arugula with the leftover cooking juices.
STORE IT: Keep the arugula and the chicken and cooking juices in separate airtight containers in the fridge for up to 3 days, or wrap and freeze the chicken for up to 1 month.
REHEAT IT: Transfer a single serving of chicken to a microwave-safe dish, cover, and microwave for 2½ minutes; or place in a frying pan and reheat over medium heat for 5 minutes, flipping it as it cooks to recrisp the bacon on both sides.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the black pepper.
Per serving:
calories: 666 | calories from fat: 427 | total fat: 47.4 g | saturated fat: 13.5 g | cholesterol: 189 mg
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br /> sodium: 2223 mg | carbs: 6.8 g | dietary fiber: 2.5 g | net carbs: 4.3 g | sugars: 1.2 g | protein: 53.1 g
FAT:
64%
CARBS:
4%
PROTEIN:
32%
ONE-POT STUFFIN’
DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE
OPTIONS: AIP • COCONUT-FREE • NUT-FREE