Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 240 Fat: 20 g Net Carbohydrates: 3 g Protein: 12 g
INGREDIENTS
• 6 eggs
• 1 cup kale, finely chopped
• 1/4 cup (17 g) chives, finely chopped
• 1/2 cup (120 ml) almond or coconut milk
• Salt and pepper to taste
• 8 slices of prosciutto or bacon (optional)
INSTRUCTIONS
1. Preheat the oven to 350 F (175 C).
2. Whisk the eggs and add in the chopped kale and chives. Also add in the almond/coconut milk, salt, and pepper. Mix well.
3. Grease 8 muffin cups with coconut oil or line each cup with a prosciutto slice.
4. Divide the egg mixture between the 8 muffin cups. Fill only 2/3 of each cup as the mixture rises when it’s baking.
5. Bake in oven for 30 minutes.
6. Let cool a few minutes and then lift out carefully with a fork. Note that the muffins will sink a bit.
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BREAKFAST TURKEY WRAP
Prep Time: 5 minutes | Cook Time: 20 minutes | Total Time: 25 minutes
Yield: 1 serving
Nutritional Data (estimates) - per serving:
Calories: 360 Fat: 30 g Net Carbohydrates: 3 g Protein: 20 g
INGREDIENTS
• 2 slices of turkey breast (use more if the slices break easily)
• 2 romaine lettuce leaves (or 2 slices of avocado)
• 2 slices of bacon
• 2 eggs
• 1 Tablespoon (15 ml) coconut oil to cook in
INSTRUCTIONS
1. Cook the 2 slices of bacon to the crispness you like.
2. Scramble the 2 eggs in the coconut oil (or bacon fat).
3. Make 2 wraps by placing half the scrambled eggs, 1 slice of bacon, and 1 romaine lettuce leaf on each slice of turkey breast.
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EASY BACON CUPS
Prep Time: 15 minutes | Cook Time: 25 minutes | Total Time: 40 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 180 Fat: 18 g Net Carbohydrates: 0 g Protein: 5 g
INGREDIENTS
• 20 thin slices of bacon
• Equipment: standard nonstick metal muffin or cupcake pan
INSTRUCTIONS
1. Preheat oven to 400 F (200 C).
2. Each bacon cup will require 2 and 1/2 slices of bacon.
3. Start by turning the entire muffin/cupcake pan over, so that the side that is normally the bottom is on top. To make 1 bacon cup, place 2 half slices of bacon across the back of one of the muffin/cupcake cups, both in the same direction. Then, place another half slice across those 2, perpendicular to the direction of the first 2 half slices. Finally, wrap a whole slice of bacon tightly around the sides of the cup. The slice wrapped around the sides will help to hold the bottom pieces of bacon together.
4. Repeat Step #3 for the other cups.
5. Place the entire pan (still upside-down) into the oven and bake for 25 minutes until crispy (place a baking tray underneath in the oven to catch any dripping bacon fat).
Fill these bacon cups up with some guacamole, a poached egg, or scrambled eggs
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Appetizers
CHAPTER 2
Chicken Noodle Soup
Bacon Wrapped Chicken Bites
Fiery Buffalo Wings
Easy Egg Drop Soup
Crab Hash with Ginger and Cilantro
Big Easy Salad
Asian Deviled Eggs
Red Cabbage Soup
Hearty Cauliflower, Leek, and Bacon Soup
Italian Tuna Salad
Broccoli Bacon Salad
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CHICKEN NOODLE SOUP
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 310 Fat: 16 g Net Carbohydrates: 4 g Protein: 34 g
INGREDIENTS
• 3 cups (720 ml) chicken broth or bone broth
• 1 chicken breast (approx 225 g or 0.5 lb), chopped into small pieces
• 2 Tablespoons (30 ml) avocado oil
• 1 stalk of celery, chopped
• 1 green onion, chopped
• 1/4 cup (8 g) cilantro, finely chopped
• 1 zucchini, peeled
• Salt to taste
INSTRUCTIONS
1. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
2. Add chicken broth to the same saucepan and simmer.
3. Add the chopped celery and green onion into the saucepan.
4. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizer or a food processor with the shredding attachment.
5. Add zucchini noodles and finely chopped cilantro to the saucepan. Simmer for a few more minutes, add salt to taste, and serve immediately.
Other options for keto noodles include long slices of cucumbers, shirataki noodles, and kelp noodles.
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BACON WRAPPED CHICKEN BITES
WITH GARLIC MAYO
Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 25 g Net Carbohydrates: 7 g Protein: 7 g
INGREDIENTS
• 1 large chicken breast (approx 225 g or 0.5 lb), cut into small bites (approx. 22-27 pieces)
• 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons (30 g) garlic powder
For the garlic mayo:
• 1/4 cup (60 ml) mayo (see page 125 for recipe)
• 2 cloves of garlic, minced
• Dash of salt
• Dash of chili powder (optional)
• 1 teaspoon (5 ml) lemon juice (optional)
• 1 teaspoon (4 g) garlic powder (optional)
INSTRUCTIONS
1. Preheat oven to 400 F (200 C) and line a baking tray with foil.
2. Place the garlic power into a small bowl and dip each small chunk of chicken in it.
3. Wrap each short bacon piece around each garlic powder-dipped piece of chicken. Place the bacon wrapped chicken bites on the baking tray. (Try to space them out so they’re not touching on the tray.)
4. Bake for 25-30 minutes until the bacon turns crispy.
5. Meanwhile, combine the garlic mayo ingredients in a small bowl and use a fork to whisk it slightly.
6. Serve the bacon wrapped chicken bites with cocktail sticks and the garlic mayo.
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FIERY BUFFALO WINGS
Prep Time: 15 minutes | Cook Time: 45 minutes | Total Time: 1 hour
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 500 Fat: 38 g Net Carbohydrates: 3 g Protein: 29
INGREDIENTS
• 12 small chicken wings
• 1/2 cup (56 g) coconut flour
• 1/2 teaspoon (1 g) cayenne pepper
• 1/2 teaspoon (1 g) black pepper
• 1/2 teaspoon (1 g) crushed red pepper flakes
• 1 Tablespoon (7 g) paprika
• 1 Tablespoon (8 g) garlic powder
• 1 Tablespoon (15 g) salt
• 1/4 cup (60 ml) ghee, melted
• 1/4 cup (60 ml) hot sauce
INSTRUCTIONS
1. Preheat oven to 400 F (200 C).
2. Mix the coconut flour, dried spices, and salt together in a bowl.
3. Coat each chicken wing with the coconut flour mixture.
Refrigerate for 15-30 minutes to help the flour stick a bit better to the wings (optional).
4. Grease a baking tray (or line it with aluminum foil).
5. Mix the ghee and the hot sauce together well.
6. Dip each chicken wing into the ghee and hot sauce mixture and place onto the baking tray.
7. Bake for 45 minutes.
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EASY EGG DROP SOUP
Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
Yield: 1 serving
Nutritional Data (estimates) - per serving:
Calories: 130 Fat: 5 g Net Carbohydrates: 5 g Protein: 15 g
INGREDIENTS
• 2 cups (480 ml) chicken broth or bone broth
• 1/4 cup (17 g) scallions (chopped green onions)
• 1/2 tomato, sliced
• 1 egg, whisked
• 1 Tablespoon (15 ml) tamari sauce
• 1/2 teaspoon (1 g) fresh ginger, grated (optional)
• Salt and pepper to taste
INSTRUCTIONS
1. Heat up the chicken broth (or other broth) in a saucepan.
2. Slowly drizzle in whisked egg and stir slowly clockwise until ribbons form.
3. Add in rest of ingredients and let it cook for a few minutes.
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CRAB HASH WITH GINGER AND
CILANTRO
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 4-6 servings
Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 7 g Net Carbohydrates: 2 g Protein: 19 g
INGREDIENTS
• 2 zucchinis, peeled and shredded
• 1 lb (454 g) lump crabmeat (fresh or canned)
• 1/4 cup (17 g) scallions (green onions) chopped (optional)
• 1/4 cup (8 g) cilantro, finely chopped
• 2 cloves of garlic, minced
• 2 teaspoons (4 g) fresh ginger, grated
• 1 Tablespoon (15 ml) lemon juice
• 2 boiled eggs, diced (optional)
• Salt to taste
• 2 Tablespoons (30 ml) coconut oil
INSTRUCTIONS
1. Place 2 Tablespoons of coconut oil into a frying pan (or a saucepan).
2. Add in the shredded zucchinis, crabmeat, and scallions and sauté for 5-10 minutes.
3. Lastly, add the cilantro, garlic, ginger, lemon juice, and salt to taste. Sauté for a few minutes more to combine the flavors.
4. Top with the diced boiled eggs (optional) and serve immediately.
SUBSTITUTIONS
• Chicken breast (finely diced) can be used instead of crabmeat, but you should cook it separately first.
• Scrambled eggs can be used instead of boiled eggs.
• Apple cider vinegar can be used instead of lemon juice.
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BIG EASY SALAD
Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 570 Fat: 36 g Net Carbohydrates: 10 g Protein: 40 g
INGREDIENTS
• 2 romaine lettuce, chopped into small pieces
• 10 cherry or grape tomatoes
• 1 Tablespoon (4 g) sliced almonds (optional)
• 4-6 slices of bacon, cooked (crumbled)
• 1/2 lb (225 g) ham, diced
• Olive oil and lemon juice as dressing
INSTRUCTIONS
1. Add all the ingredients together and toss with olive oil and small amount of lemon juice to taste.
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ASIAN DEVILED EGGS
Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes
Yield: 16 servings
Nutritional Data (estimates) - per serving:
Calories: 93 Fat: 8 g Net Carbohydrates: 0 g Protein: 6 g
INGREDIENTS
• 16 eggs
• 1 Tablespoon (15 ml) sesame oil
• 3 Tablespoons (45 ml) avocado oil
• 3 Tablespoons (45 ml) tamari sauce
• 1 teaspoon (5 ml) mustard
• 2 Tablespoons chives, finely diced
• 1 red chili pepper, finely sliced
INSTRUCTIONS
1. Soft boil the eggs.
2. Slice each egg in half lengthwise.
3. Remove the yolks and set aside in a bowl. Mash or blend the yolks with the sesame oil, avocado oil, tamari sauce, and mustard.
4. Place the yolk mixture back into the egg whites (use piping bags or a small spoon).
5. Sprinkle the chives on top of the egg halves and place one slice of red chili pepper on top of each deviled egg half.
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RED CABBAGE SOUP
Prep Time: 15 minutes | Cook Time: 25 minutes | Total Time: 40 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 128 Fat: 10 g Net Carbohydrates: 4 g Protein: 2 g
INGREDIENTS
• 1 red cabbage, sliced
• 1/4 onion, chopped
• 4 stalks of celery, chopped
• 1 bell pepper, chopped
• 8 cups (2 l) chicken broth or bone broth
• 2 tomatoes, chopped
• 3 Tablespoons (45 ml) avocado oil, to cook with
• 1/4 cup bacon bits (optional)
• Salt and pepper, to taste
INSTRUCTIONS
1. Add avocado oil to a large pot and then saute the cabbage, onions, celery, and bell pepper for 3 minutes on high heat.
2. Pour in the broth and add in the chopped tomatoes.
3. Bring to a boil and then simmer for 20 minutes until the cabbage is tender. Season with salt and pepper, to taste, and top with some bacon bits (optional).
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HEARTY CAULIFLOWER, LEEK &
BACON SOUP
Prep Time: 10 minutes | Cook Time: 1 hour | Total Time: 1 hour 10 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 110 Fat: 4 g Net Carbohydrates: 6 g Protein: 10 g
INGREDIENTS
• 1/2 head of cauliflower, chopped
• 6 cups (1.4 l) chicken broth or bone broth
• 1 leek, chopped
• 5 slices of bacon, cooked
• Salt and pepper to taste
INSTRUCTIONS
1. Place the chopped cauliflower and leek into a pot with the chicken broth.
2. Cover the pot and simmer for 1 hour or until tender.
3. Use an immersion blender to puree the vegetables to create a smooth soup. (If you don’t have an immersion blender, you can take the vegetables out, let cool briefly, puree in a normal blender, and then put back into the pot.)
4. Crumble the cooked bacon into small pieces and drop into the soup.
5. Add salt and pepper to taste.
SUBSTITUTIONS
• Onion can be used instead of leek (use 1 small white or yellow onion).
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ITALIAN TUNA SALAD
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 330 Fat: 15 g Net Carbohydrates: 3 g Protein: 43 g
INGREDIENTS
• 10 cherry tomatoes (or 5 sun-dried tomatoes), chopped
• 2 (5 oz or 140 g) cans of tuna, drained and flaked
• 1-2 ribs of celery, finely diced
• 1 clove of garlic, minced
• 3 Tablespoons (6 g) parsley, finely chopped
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br /> • 1/2 Tablespoon (7 ml) lemon juice
• 2 Tablespoons (30 ml) olive oil
• Salt and pepper to taste
INSTRUCTIONS
1. Mix all ingredients together in a bowl and serve.
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BROCCOLI BACON SALAD
Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 26 g Net Carbohydrates: 5 g Protein: 7 g
INGREDIENTS
• 1 lb (454 g) broccoli florets
• 4 small red onions or 2 large ones, sliced
• 20 slices of bacon, chopped into small pieces
• 1 cup (240 ml) coconut milk or 1/2 cup (120 ml) coconut ranch dressing (see page 128 for recipe)
• Salt to taste
INSTRUCTIONS
1. Cook the bacon first, and then cook the onions in the bacon fat.
2. Blanche the broccoli florets (or you can use them raw or soften them by boiling them first).
3. Toss the bacon pieces, onions, and broccoli florets together with the coconut milk and salt to taste. Serve at room temperature.
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Chicken Entrees
CHAPTER 3A
Grilled Chicken Skewers with Garlic Sauce
Spinach Basil Chicken Meatballs
Thai Chicken and “Rice”
Pan-Fried Italian Chicken Tenders
Chicken Nuggets
Coconut Chicken Curry
Pressure Cooker Chicken Stew
Chicken Bacon Burgers
Basil Chicken Saute
Singapore-Style Noodles
Slow Cooker Jerk Chicken
Crispy Chicken Drumsticks
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The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 3