Olive oil, for drizzling
3 to 5 minutes, and serve.
Per Batch
INGREDIENT TIP You can use a spoon to hollow out the zucchini
Calories: 461; Total Fat: 39g;
Carbs: 15g; Net Carbs: 11g;
boats if you want to make a bit more room for toppings.
Fiber: 4g; Protein: 17g
Per Serving
Calories: 231; Total Fat: 20g;
Carbs: 8g; Net Carbs: 6g;
Fiber: 2g; Protein: 9g
74 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHEESE CHIPS AND GUACAMOLE
Chips and guacamole is one of those appetizers you miss when you are on a keto diet. But these cheese chips are so easy to make, there is no reason to miss chips. And you may even like these better!
30-MINUTE
TO MAKE THE CHEESE CHIPS
VEGETARIAN
1. Preheat the oven to 350°F. Line a baking sheet with parch-
SERVES 2
ment paper or a silicone baking mat.
PREP 10 minutes
2. Add ¼-cup mounds of shredded cheese to the pan, leaving
COOK 10 minutes
plenty of space between them, and bake until the edges are
FOR THE CHEESE CHIPS
brown and the middles have fully melted, about 7 minutes.
1 cup shredded cheese
3. Set the pan on a cooling rack, and let the cheese chips cool
(I use Mexican blend)
for 5 minutes. The chips will be floppy when they first come out
FOR THE GUACAMOLE
of the oven but will crisp as they cool.
1 avocado, mashed
Juice of ½ lime
TO MAKE THE GUACAMOLE
1 teaspoon diced jalapeño
1. In a medium bowl, mix together the avocado, lime juice,
2 tablespoons chopped
jalapeño, and cilantro, and season with pink salt and pepper.
fresh cilantro leaves
2. Top the cheese chips with the guacamole, and serve.
Pink salt
Freshly ground
black pepper
INGREDIENT TIP You can also add some of the diced jalapeños to
the cheese mixture before baking the chips.
Per Batch
Calories: 646; Total Fat: 54g;
Carbs: 16g; Net Carbs: 6g;
Fiber: 10g; Protein: 30g
Per Serving
Calories: 323; Total Fat: 27g;
Carbs: 8g; Net Carbs: 3g;
Fiber: 5g; Protein: 15g
SIDE DISHES & SNACKS 75
CAULIFLOWER “POTATO” SALAD
This recipe is another great example of how versatile cauliflower is. No one is going to be fooled into thinking this is an actual potato salad, but it is delicious in its own right. Feel free to add in some of the variations to really take it over the top!
VEGETARIAN
1. Preheat the oven to 400°F. Line a baking sheet with alumi-
SERVES 2
num foil or a silicone baking mat.
PREP 10 minutes,
2. Cut the cauliflower into 1-inch pieces.
plus 3 hours to chill
COOK
3.
25 minutes
Put the cauliflower in a large bowl, add the olive oil, season
with the pink salt and pepper, and toss to combine.
½ head cauliflower
1 tablespoon olive oil
4. Spread the cauliflower out on the prepared baking sheet
Pink salt
and bake for 25 minutes, or just until the cauliflower begins
Freshly ground
to brown. Halfway through the cooking time, give the pan a
black pepper
couple of shakes or stir so all sides of the cauliflower cook.
⅓ cup mayonnaise
5. In a large bowl, mix the cauliflower together with the may-
1 tablespoon mustard
onnaise, mustard, and pickles. Sprinkle the paprika on top,
¼ cup diced dill pickles
and chill in the refrigerator for 3 hours before serving.
1 teaspoon paprika
INGREDIENT TIP You don’t want to use precut cauliflower florets
Per Batch
Calories: 772; Total Fat: 74g;
because the pieces can be too small or too large and the salad won’t
Carbs: 26g; Net Carbs: 16g;
have the same “potato salad” feel. Make sure you use bite-size pieces
Fiber: 10g; Protein: 10g
of cauliflower.
Per Serving
Calories: 386; Total Fat: 37g;
VARIATIONS
Carbs: 13g; Net Carbs: 8g;
These additions make this delicious salad even tastier:
Fiber: 5g; Protein: 5g
• Chopped hardboiled eggs on top
• Diced celery and minced white onion added to the mix
76 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
LOADED CAULIFLOWER MASHED “POTATOES”
Cauliflower is definitely a staple in a keto diet. It is very low in carbohydrates and is so versatile.
In fact for me, it is just as good as a potato.
30-MINUTE
1. Boil a large pot of water over high heat. Add the cauli-
SERVES 4
flower. Reduce the heat to medium-low and simmer for 8 to
PREP 10 minutes
10 minutes, until fork-tender. (You can also steam the cauli-
COOK 10 minutes
flower if you have a steamer basket.)
1 head fresh cauliflower,
2. Drain the cauliflower in a colander, and turn it out onto a
cut into cubes
paper towel−lined plate to soak up the water. Blot to remove
2 garlic cloves, minced
any remaining water from the cauliflower pieces. This step is
6 tablespoons butter
important; you want to get out as much water as possible so
2 tablespoons sour cream
the mash won’t be runny.
Pink salt
3. Add the cauliflower to the food processor (or blender) with
Freshly ground
black pepper
the garlic, butter, and sour cream, and season with pink salt
1 cup shredded cheese
and pepper.
(I use Colby Jack)
4. Mix for about 1 minute, stopping to scrape down the sides
6 bacon slices, cooked
of the bowl every 30 seconds.
and crumbled
5. Divide the cauliflower mix evenly among four small serving
Per Batch
dishes, and top each with the cheese and bacon crumbles.
Calories: 1513; Total Fat: 132g;
Carbs: 34g; Net Carbs: 22g;
(The cheese should melt from the hot cauliflower. But if you
Fiber: 12g; Protein: 58g
want to reheat it, you can put the cauliflower in oven-safe
serving dishes and pop them under the broiler for 1 minute
Per Serving
Calories: 757; Total Fat: 38g;
to heat up the cauliflower and melt the cheese.)
Carbs: 17g; Net Carbs: 11g;
Fiber: 6g; Protein: 29g
6. Serve warm.
VARIATIONS
Anything you would use to top mashed potatoes will work well
on mashed cauliflower. Try the following additions:
• Instead of Colby cheese, you can sprinkle ¼ cup of grated
Parmesan cheese over the top, with 2 slices of prosciutto,
chopped, and 3 tablespoons of chopped chives. For crispy
prosciutto, place it under the broiler briefly.
SIDE DISHES & SNACKS 77
KETO BREAD
I tried a lot of keto-friendly bread variations until I finally came up with this comb
ination. I love the texture, and it works as a great basic recipe for creating sweet or savory variations.
30-MINUTE
1. Preheat the oven to 390°F. Coat a 9-by-5-inch loaf pan
VEGETARIAN
with 1 tablespoon of butter.
MAKES 1 LOAF, 12 SLICES
2. In a large bowl, use a hand mixer to mix the eggs, almond
PREP 5 minutes
flour, remaining 4 tablespoons of butter, baking powder, MCT
COOK 25 minutes
oil powder (if using), and pink salt until thoroughly blended.
5 tablespoons butter, at
Pour into the prepared pan.
room temperature, divided
3. Bake for 25 minutes, or until a toothpick inserted in the
6 large eggs, lightly beaten
center comes out clean.
1½ cups almond flour
3 teaspoons baking powder
4. Slice and serve.
1 scoop MCT oil powder
(optional, but it is flavorless
and adds high-quality fats;
VARIATIONS
I use Perfect Keto’s MCT
You may miss bread on the keto diet. In addition to the main
oil powder)
recipe, try these variations:
Pinch pink salt
• Keto Pumpkin Bread: Mix all the ingredients together along
with ¼ can of pure pumpkin purée. (Make sure you aren’t
Per Loaf
buying sugar-filled pumpkin pie mix; you just want plain
Calories: 1973; Total Fat: 178g;
pumpkin purée. In my experience, Trader Joe’s carries it only
Carbs: 46g; Net Carbs: 27g;
seasonally, but you can find it at Target, Safeway, or Walmart
Fiber: 19g; Protein: 74g
year-round.) Also mix in 2 to 3 teaspoons of liquid stevia,
depending on how sweet you want it, and 1 tablespoon of
Per Slice
Calories: 165; Total Fat: 15g;
pumpkin pie spice (a mixture of cinnamon, nutmeg, ginger,
Carbs: 4g; Net Carbs: 2g;
and allspice). Bake according to the recipe instructions.
Fiber: 2g; Protein: 6g
• Keto Chocolate Chip Bread: Mix the ingredients as instructed,
then fold in ½ cup of keto-friendly chocolate chips. I use
Lily’s, which are sweetened with stevia.
78 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
DEVILED EGGS
I have always been addicted to deviled eggs. I particularly love this recipe, which has sour cream in the egg mixture. This one's a game changer.
VEGETARIAN
1. To hardboil the eggs, place the eggs in a large saucepan and
MAKES 24 DEVILED EGGS
cover with 3 to 4 inches of water. Bring the water to a boil, turn
PREP 30 minutes
off the heat, cover the pot, and let sit for 15 minutes. Drain the
COOK 15 minutes
eggs and fill the pan with ice-cold water (you can add ice cubes,
too). One by one, lightly tap the eggs on the countertop to crack
12 large eggs
and then peel them under cold running water. Put them on a
½ cup mayonnaise
paper towel−lined plate.
¼ cup sour cream
1 tablespoon
2. Halve the eggs lengthwise. With a small spoon, carefully
ground mustard
remove the yolks, transfer the yolks to a small bowl, and
Pink salt
mash them.
Freshly ground
black pepper
3. Add the mayonnaise, sour cream, and mustard, and season
1 teaspoon paprika
with pink salt and pepper. Mix with a fork until smooth.
4. Spoon the yolk mixture back into the indentations in the
Per Batch
egg whites, or pipe it in with a cake-decorating bag if you want
Calories: 1775; Total Fat: 159g;
Carbs: 12g; Net Carbs: 11g;
it to look pretty. Sprinkle with the paprika and serve.
Fiber: 1g; Protein: 79g
Per Egg Half
Calories: 74; Total Fat: 7g;
Carbs: 1g; Net Carbs: 0g;
Fiber: 0g; Protein: 3g
!
SIDE DISHES & SNACKS 79
DEVILED EGGS continued
SIMPLIFYING TIP My daughter frequently watches YouTube videos,
usually DIY or baking videos, and she picks up some awesome tricks!
One that I have now adopted is a super-easy way to put mix into a
makeshift piping bag. You’ll just need a zip-top sandwich bag and
a drinking cup. Put the bag in the cup, folding the edges of the bag
over the sides of the cup. Spoon the mix into the zip-top bag, lift the
bag out of the cup, cut off a small corner, and BOOM! You’ve created
a simple piping bag.
VARIATIONS
A simple, classic deviled egg is great, but I can’t resist taking
everything to another level, so I love to add toppings:
• BLT Deviled Eggs: These are my favorite. I have been making
them for years—since way before I was keto. Top the egg
mixture with crumbled bacon, chopped tomato, and chopped
basil, which acts as the “L.” Everyone loves them, keto or not!
• Bacon-Jalapeño Deviled Eggs: This version uses the egg
mixture with added crumbled bacon and diced jalapeños.
Remove the seeds to decrease the heat level.
• Bacon-Avocado Deviled Eggs: Add ½ avocado to the egg
mixture along with 1 tablespoon of freshly squeezed lime
juice. Then crumble 2 slices of crisply cooked bacon on top.
I also like to replace the paprika with Tajín, which is a delicious
Mexican seasoning salt made with chiles and lime.
80 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHICKEN-PECAN SALAD
CUCUMBER BITES
I used to love the Sonoma Chicken Salad at Whole Foods, because the chicken, celery, grapes, and pecans are such a tasty combination. In this recipe I have left out the grapes to make it keto-friendly, and I have added cucumber slices to provide a fresh crunch. This dish is a super-easy light dinner or a perfect appetizer.
30-MINUTE
1. In a medium bowl, mix together the chicken, mayonnaise,
NO COOK
pecans, and celery. Season with pink salt and pepper.
SERVES 2
2. Lay the cucumber slices out on a plate, and add a pinch of
PREP 15 minutes
pink salt to each.
1 cup diced cooked
3. Top each cucumber slice with a spoonful of the
chicken breast
chicken-salad mixture and serve.
2 tablespoons mayonnaise
¼ cup chopped pecans
INGREDIENT TIP I have kept these bites wrapped in the refrigerator
¼ cup diced celery
for 2 days before serving, and they were still fresh and crunchy.
Pink salt
Freshly ground
black pepper
1 cucumber, peeled and
cut into ¼-inch slices
Per Batch
Calories: 646; Total Fat: 47g;
Carbs: 12g; Net Carbs: 7g;
Fiber: 5g; Protein: 46g
Per Serving
Calories: 323; Total Fat: 24g;
Carbs: 6g; Net Carbs: 4g;
Fiber: 3g; Protein: 23g
SIDE DISHES & SNACKS 81
BUFFALO CHICKEN DIP
This dip is a great side dish for game day. It has all the taste of chicken wings, but in a dip.
30-MINUTE
1. Preheat the oven to 375°F. Grease a small baking pan
.
SERVES 2
2. In a medium bowl, mix together the chicken, cream cheese,
PREP 10 minutes
Cheddar cheese, blue cheese dressing, and wing sauce.
COOK 20 minutes
Transfer the mixture to the prepared baking pan.
Butter or olive oil, for
3. Bake for 20 minutes.
greasing the pan
1 large cooked boneless
4. Pour into a dip dish and serve hot.
chicken breast, shredded
8 ounces cream cheese
SERVING TIP Pair this dip with celery stalks or pork rinds.
½ cup shredded
Cheddar cheese
½ cup chunky blue
cheese dressing
¼ cup buffalo wing sauce
(I use Frank’s RedHot
Sauce)
Per Batch
Calories: 1717; Total Fat: 145g;
Carbs: 15g; Net Carbs: 15g;
Fiber: 0g; Protein: 81g
Per Serving
Calories: 859; Total Fat: 73g;
Carbs: 8g; Net Carbs: 8g;
Fiber: 0g; Protein: 41g
82 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
ROASTED BRUSSELS SPROUTS
WITH BACON
I didn’t try Brussels sprouts until I was 30 years old! The first time I had them they were roasted, and I realized that I loved Brussels sprouts. This dish is beyond easy because the bacon bits cook while the Brussels sprouts roast, all in just one pan, for a dish that’s full of flavor.
30-MINUTE
1. Preheat the oven to 400°F.
SERVES 2
2. In a medium bowl, toss the Brussels sprouts with the
PREP 5 minutes
olive oil, season with pink salt and pepper, and add the
COOK 25 minutes
red pepper flakes.
½ pound Brussels sprouts,
3. Cut the bacon strips into 1-inch pieces. (I use
cleaned, trimmed,
and halved
kitchen shears.)
1 tablespoon olive oil
4. Place the Brussels sprouts and bacon on a baking sheet
Pink salt
in a single layer. Roast for about 25 minutes. About halfway
Freshly ground
through the baking time, give the pan a little shake to move
black pepper
the sprouts around, or give them a stir. You want your Brussels
1 teaspoon red
sprouts crispy and browned on the outside.
pepper flakes
6 bacon slices
5. Remove the Brussels sprouts from the oven. Divide them
1 tablespoon grated
between two plates, top each serving with Parmesan cheese,
Parmesan cheese
and serve.
Per Batch
INGREDIENT TIP Just leave out the Parmesan cheese to make this
Calories: 496; Total Fat: 36g;
Carbs: 21g; Net Carbs: 13g;
dish dairy-free.
Fiber: 9g; Protein: 27g
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