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Skillet pan holding a rich tomato sauce topped with thin slices of avocado

Easy Keto Shakshuka with Chorizo

This easy Keto Shakshuka dish has added chorizo and avocado and is topped with creamy goats cheese. Shakshuka is a healthy heartwarming breakfast recipe that originated in North Africa but is also widely eaten in the Middle East.  Traditionally it consists of softly poached eggs in a rich tomato-spiced sauce.  

Skillet pan holding a rich tomato sauce topped with thin slices of avocado
Keto Shakshuka with Chorizo

What is Shakshuka?

Shakshuka originated in the North African country of Tunisia and means ‘shaken up’.  Along with North Africa, this dish is also popular in many parts of the Middle East and is a staple breakfast in Israel.  

There are many variations of Shakshuka.  And while it is often eaten for breakfast, it is also popular for lunch and dinner.  Traditionally it contains poached eggs, tomato sauce, garlic, bell peppers and spices.  Other variations can include meat (like my delicious keto Shakshuka), or even vegan options like Tofu.

Shakshuka – How could I resist?

Did you know that I come from Jewish and Spanish heritage?  My name (Tryphena) is Hebrew and I was named after my Jewish great grandmother.  My Nan has spent countless hours tracing our family tree.  

So while I was born in the land of Oz, many of my food preferences and tastes tend to track to Middle Eastern and Mediterranean origins.  It only makes sense that I would love this dish,  And, if you are partial to anything from these regions, I’m sure you will love it too!

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Is Shakshuka Keto?

The base of this dish is mainly tomatoes and onions.  While you can eat these foods on a keto diet, the carb count can creep up a little if you use too much.  So to reduce the carb count I have added zucchini and reduced the amount of onion.  I have also used spring onions and green peppers in place of the traditional white onions and red bell peppers.

Chorizo and avocado increase the fat macros.  And creamy goat feta adds a smooth and salty flavor to the top.  In addition, you can top your Shakshuka with a mixture of herbs such as coriander or mint.  Or why not change the protein and add in lamb mince in place of the chorizo.  There are so many variations that will make this dish a popular addition to your regular keto favs.

What makes Keto Shakshuka healthy?

The ingredients in Shakshuka are very healthy and are great for immunity as well.  I love to have this dish in Winter as I feel like it’s a multi-vitamin of goodness on a plate!  This Shakshuka recipe is loaded with potassium, vitamin A, vitamin C, vitamin E, folate, complete protein from the eggs, and the creamy feta contains calcium.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto recipes…

Skillet pan holding a rich tomato sauce topped with thin slices of avocado
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Keto Shakshuka with Chorizo

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people
Calories 461
In this keto version of Shakshuka, chorizo and vegetables are combined with tomatoes to create a rich Middle Eastern spiced sauce. Eggs are then softly poached in the mixture and it is topped with avocado and creamy feta.

Equipment

  • 1 large skillet large enough to fit 4 eggs

Ingredients

  • 3 tbsp avocado oil or olive oil (extra virgin)
  • 2-3 spring onions (tops and bulbs)
  • 1 stick chorizo (sliced)
  • 1/2 medium zucchini (diced)
  • 1/2 green bell pepper (sliced)
  • 2 cloves fresh garlic (thinly sliced or finely chopped)
  • 4 large eggs
  • 1/2 can tomatoes (organic if possible)
  • 11/2 tsp ground cumin
  • 1 tsp smokey paprika
  • salt and pepper (to taste)
  • 1/2 avocado, skin removed and sliced
  • 25 grams Danish feta or goats feta
  • fresh herbs such as flat leaf parsley, coriander, or spring onions

Instructions 

  • In a deep skillet, heat avocado oil to a medium-high heat. Add the spring onion and and fry for 1 to 2 minutes or until soft.
  • Add the spices, garlic, and chorizo and fry for an additional 2 minutes or until fragrant.
  • Add the zucchini and green bell peppers and fry until soft then add in the tomatoes.
  • Cover with a lid and simmer for 5 to 10 minutes.
  • Using a large spoon, make 4 wells in the sauce and gently crack the eggs into each. Season with salt and pepper and then cover the dish again to poach the eggs. Cook for 4 to 8 minutes or until the eggs are to your liking.
  • Remove the lid and sprinkle with fresh herbs, sliced avocado and crumbled feta.

Notes

  • Make Ahead: To make this ahead, make the sauce mixture and refrigerate.  Reheat the sauce and poach the eggs when you are ready to eat it.
  • For a vegan option, leave out the chorizo and add Tofu and plant based feta.
NUTRITION
Energy: 461 kcal Per Serve 2 poached eggs per person and 1/2 the vegetable/chorizo mix
 Protein: 19.4 g    |  Fat: 38 g   |    Sodium: 1653 mg 
NET CARBS: 6.8 grams
Author: phena79
Calories: 461kcal
Course: Breakfast, Dinner, Lunch
Cuisine: Mediterranean, Middle Eastern
Keyword: breakfast, eggs, Shakshuka

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Best Baked Keto Lemon Cheesecake – With Sour Cream

This baked keto lemon cheesecake is super creamy and loaded with citrusy lemon flavour. It has all the texture of a New York baked cheesecake and is easy to make. Learn how to make this beautiful low carb dessert that is so decadent, your guests will be coming back for more.

Growing up in Queensland, we always made time for cheesecake. Many dinner table moments were shared with my family around a rich creamy cheesecake. Often we would take a trip to The Cheesecake Shop on the way home from school and pick up a half. There would always be some sort of heated discussion between us girls about the flavour we would decide on. But I would always go for lemon cheesecake.

This was one of the very first keto desserts I made almost 5 years ago. I’ve tried many variations – keto lemon cheesecake bars, no bake lemon cheesecake, lemon cheesecake in a jar. But this is by far the best one I’ve made. In fact, I had family come over and served this up without telling them it was keto. They loved it. Even my super fussy son who rarely has ‘keto’ desserts was coming back for more.

INGREDIENTS TO MAKE A BAKED KETO LEMON CHEESECAKE

There are a few key ingredients that go into this cheesecake. On their own, the base and filling are wonderful together. But when you add in the lemon curd on top, it takes it to a whole new level.

If you can’t eat nuts, you could leave the base out. I haven’t tried to make a dairy free version of this cheesecake. If you do have a go at a dairy free version, let me know in the comments below.

CRUST INGREDIENTS

  • Almond Meal – You can use almond flour or almond meal. You could even grind up other nuts such as pecans in a food processor to give it a different spin. I used almond meal as it’s one of those staples I always keep in the cupboard for keto recipes.
  • Butter – The butter needs to be melted and then cooled. Use grass-fed for extra nutritional value.
  • Sweetener – You can use any keto sweetener for the base. The first time I made this recipe I used a powdered Monkfruit/erythritol blend. While the second time I used a granulated golden monk fruit from Lakanto. The granulated version was more rich and slightly crunchier in texture.
  • Salt – Just a pinch of salt helps to balance out the sweetness.
  • Cinnamon – Adds a little spice to the base.

FILLING INGREDIENTS

  • Cream cheese – The cream cheese must be softened to room temperature. If you don’t want to wait for the cream cheese to soften, you can soften in in the microwave. Unwrap the cream cheese and place it in a microwave safe bowl. Then microwave at 10 second intervals, checking each time. Be careful as it only takes about 30 seconds to a minute before it turn to a liquid mess. The recipe uses two blocks of cream cheese. Philadelphia sell these in a pack of two which is perfect for this dessert.
  • Sour cream – A carton of full fat sour cream adds to the divine silky texture in the filling. It also adds to the tarte flavour.
  • Powdered sweetener – Unlike the base, you need to use a powdered sweeter for the filling. A powdered sweetener adds to the smoothness of the filling. I used a Monkfruit icing sugar blend by Lakanto. It was perfectly sweet and left no cooling aftertaste. Powdered Allulose also works well.
  • Lemon rind and lemon juice – Fresh and organic is best. When grating your lemon rind, try not to grate too far into the skin (to the white part). Grating to the white section can give a bitter taste to the lemon rind.
  • Eggs – Organic and free range for added nutrition. Allow to come to room temperature before adding to the recipe.

KETO LEMON CURD INGREDIENTS

  • Eggs – Free range and organic are best for the lemon curd. You can really tell the difference in the colour of the curd when the eggs are free range.
  • Lemon Juice – Organic fresh lemon juice is best.
  • Granulated Sweetener of choice – Allulose or Golden Monkfruit varieties give the curd a beautiful texture. Be careful using erythritol as this can crystallise a little when refrigerated. Xylitol could also be used, but be careful if you have a puppy around as it can be fatal to dogs.
  • Butter – Grass-fed is preferred.
keto lemon baked cheesecake with lemon curd and lemons

HOW TO MAKE KETO BAKED LEMON CHEESECAKE

  1. Preheat the oven to 180 ℃ (350 ℉) and grease and line a 23cm (9 inch) springform pan.
  2. To make the crust, combine the almond flour, melted butter, cinnamon and sweetener in a bowl and mix until combined. Spoon into the prepared pan and press firmly until the base reaches half way up the sides. Bake for 10 to 12 minutes. Set aside while making the filling.
  3. Reduce oven to 160 ℃ (320 ℉).
  4. In a medium bowl on low, beat the cream cheese, sour cream, powdered sweetener and lemon zest, and lemon juice until smooth. Beat in the eggs, one at a time. Finally, add in the vanilla extract.
  5. Pour the filling over the crust and bake for 50 minutes. The top should be slightly hardened but the centre should still be jiggly. Turn the oven off. Leave the cheesecake in the oven, with the door slightly open, for 2 hours or until cooled completely (this will prevent the cake from cracking). Place in the fridge for 4 hours to chill.
  6. Whisk whole eggs, yolks and sugar in a saucepan until smooth, then place pan over a low heat. Add the butter, juice and zest and whisk continuously until thickened. Strain through a sieve into a shallow bowl and allow to cool slightly. Alternatively you can place all the ingredients in the microwave and microwave at one minute intervals.
  7. Pour curd over cheesecake. Chill in the fridge until serving. Serve cheesecake with whipped cream and lemon zest.

TIPS TO MAKE THE BEST BAKED KETO LEMON CHEESECAKE

  • All ingredients should be fresh and at room temperature.
  • Eggs need to be added one at a time.
  • Use a kitchen towel to prop the door of the oven open while the cheesecake is cooling. This is a very important step otherwise the cheesecake will crack. It must cool in the oven for the full two hours before being transferred to the fridge.
  • Prepare the lemon curd in advance and store in the fridge. It can be used for the cheesecake topping or used as a condiment on other keto desserts/snacks. Lemon Curd is beautiful on freshly baked keto bread or pancakes.
  • Serve with fresh cream or keto ice-cream such as the one made by Denada.
free 7 day keto meal plan
Keto Baked Lemon Cheessecake with sour cream
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Keto Baked Lemon Cheesecake

Prep Time 1 hour
Cooling and Chilling 6 hours
Total Time 7 hours
Servings 16
Calories 271
This baked keto lemon cheesecake is super creamy and loaded with citrusy lemon flavor. It has all the texture of a New York baked cheesecake and is easy to make.

Equipment

  • 23cm springform cake pan

Ingredients

Cheesecake Crust

  • 1½ cups almond flour
  • 85 g butter (melted)
  • 4 tbsp sweetener (of choice)
  • ¼ tsp cinnamon
  • pinch salt

Filling

  • 500g g cream cheese (softened at room temperature)
  • 300 ml sour cream
  • 1 cup powdered sweetener
  • 1 tbsp lemon rind (finely grated)
  • 2 tbsp lemon juice (fresh)
  • 3 eggs (room temperature)

Lemon Curd

  • 2 large eggs
  • 2 large egg yolks
  • ¾ cup granulated sweetener
  • ⅓ cup butter (unsalted)
  • 2 lemons (juiced)

Instructions 

Cheesecake Crust

  • Preheat the oven to 180 ℃ (350 ℉) and grease and line a 23cm (9 inch) springform pan.
  • Combine the almond flour, melted butter, cinnamon, salt and sweetener in a bowl and mix until combined.
  • Spoon into the prepared pan and press firmly until the base reaches half way up the sides.  Bake for 10 to 12 minutes.  Set aside to cool while you make the filling.

Filling

  • Reduce oven to 160 ℃ (320 ℉). In a medium bowl, beat the cream cheese, sour cream, powdered sweetener, lemon zest, and lemon juice until smooth.
  • Beat in the eggs, one at a time. 
  • Finally, add in the vanilla extract.
  • Pour the filling over the crust and bake for 50 minutes.  The top should be slightly hardened but the centre should still be jiggly.  Turn the oven off. Leave the cheesecake in the oven, with the door slightly open, for 2 hours or until cooled completely (this will prevent the cake from cracking).
  • Place in the fridge for 4 hours to chill.

Lemon Curd

  • Whisk whole eggs, yolks and sugar in a saucepan until smooth, then place pan over a low heat. Add the butter and juice. Whisk continuously until thickened. See notes above for microwave option. Strain through a sieve into a shallow tray or bowl and allow to cool slightly.
  • Strain through a sieve into a shallow tray or bowl and allow to cool slightly.
  • Pour curd over set cheesecake. Chill in the fridge until serving.  Serve cheesecake with whipped cream and extra lemon zest.

Notes

NUTRITION 
Nutrition value is for all three components (crust, filling, and curd)
Per Serve (99 grams)
 Protein: 6.1 g    |  Fat: 26 g   |    Sodium: 119 mg 
NET CARBS: 6 grams
STORAGE
  • Baked cheesecake can be stored safely in the fridge for up to 5 days.  It needs to be covered with cling wrap or stored in a sealed container to stop it drying out.  
  • When serving the completed cheesecake, try not to leave out for any longer than 3 –  hours.  
  • Lemon curd can be stored in a glass jar in the fridge for up to 4 weeks.  It can also be stored in the freezer for up to one year.
 
Author: phena79
Calories: 271kcal
Course: Dessert, Fat bomb
Cuisine: American, Keto
Keyword: keto lemon cheesecake

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

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15 Minute Keto Lava Cakes |Quick and Easy Dessert

These 15 Minute Keto Lava Cakes are filled with chocolate gooey YUMMINESS.  Super easy to make and ready in just 15 minutes, this decadent keto dessert is the perfect Winter comfort food.  Serve with ice-cream and raspberries for the ultimate keto treat.

keto lava cake with raspberries

A few weeks ago I was binge watching my latest favourite series, Desperate Housewives, when I had an overwhelming craving for chocolate cake.   So in ‘Bree-like’ style, I got busy in the kitchen and came up with this ooey-gooey molten lava cake.  

My family of boys were happy to try it out as well, only I didn’t tell them it was sugar free… Shhhh!! These keto lava cakes really are HEAVENLY. So heavenly that I made the recipe 4 times in one week! My carb loving family, who usually stay away from my keto treats couldn’t get enough! Indulge without the guilt!

keto lava cake

WHAT ARE KETO CHOCOLATE LAVA CAKES?

A chocolate lava cake is simply a combination of chocolate cake  on the outside and a molten soufflé centre.  It presents as a cute little cup cake, then when it is cut open, ooey-gooey chocolate oozes out. Chocolate heaven!  The great thing about these keto chocolate lava cakes is they only have 4.5 g of carbs and they are gluten free.  So you can have your cake..and eat it too!

WHAT’S IN A KETO LAVA CAKE?

You can purchase lava cakes from the frozen section of many grocery stores.  But store bought lava cakes are often loaded with processed ingredients, refined sugar and trans fats.  Why not treat yourself with a lava cake that’s healthy and sugar free.  Can’t do dairy?  I have included alternatives for dairy free as well.   And even if you’re not following a keto diet, they are still a clean healthy treat to load up on healthy fats.

INGREDIENTS

The best chocolate lava cakes are made from quality wholesome ingredients.  

THE CHOCOLATE

I recommend using high quality chocolate to make your lava cakes.  It really makes a difference.  I used 90% Cocoa Lindt Dark Chocolate, then I added extra powdered sweetener and dutch processed cocoa for extra richness.  You can skip this step if you prefer the bitterness of the 90% Lindt or you can use 70 or 85% chocolate.  Just remember to calculate the macros for the different chocolate percentages as the carbs will be higher.  

THE BUTTER

As with the chocolate, the quality is important.  It is a good idea to use a healthier grass-fed butter for it’s nutritional benefits.  If you are dairy free, you can substitute the butter with grass-fed ghee or coconut oil.

WHICH KETO SWEETENER?

You can use any keto sweetener you prefer.  I used a powdered version, but granulated would be fine as well.  I like to use a Monkfruit/Erythritol blend as I love the taste.  If you are using stevia, you may like to reduce the amount used.  

Powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

ALMOND MEAL

The great thing about using almond meal is that it keeps the recipe gluten free.  The use of almond flour also gives it a slightly nutty taste which is AMAZING!

free 7 day keto meal plan

HOW TO MAKE 15 MINUTE KETO LAVA CAKES

  1. Preheat your oven to 180C/355F.
  2. In a microwave safe mixing bowl, add the chocolate, butter, cocoa powder, and 1/2 tsp. sweetener.
  3. Microwave at 30 second intervals, mixing in between until melted. Set aside.
  4. In a separate bowl, whisk the eggs until light and airy.
  5. Add in the melted chocolate mixture, almond meal, remaining powdered sweetener and salt.
  6. Whisk until just combined.
  7. Distribute the batter into 2 ramekins or a large muffin tray.
  8. Place in the oven for 9 to 12 minutes, depending on your desired level of ‘gooeyness’.
  9. Remove from oven and rest for a minute before transferring to a dessert plate.
  10. Sprinkle with extra powdered sugar and fresh raspberries.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

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15 Minute Keto Lava Cake

Prep Time 6 minutes
Cook Time 7 minutes
Total Time 15 minutes
Servings 2
Calories 325
These 15 Minute Keto Lava Cakes are filled with chocolate gooey YUMMINESS.  Super easy to make and ready in just 15 minutes, this decadent keto dessert is the perfect Winter comfort food.

Equipment

  • ramekins

Ingredients

  • 55 g 90% Lindt Dark Chocolate (or other sugar free chocolate)
  • 1 tsp. cocoa powder (I used dutch processed Plaistowe)
  • 1 tsp. 1 tsp. powdered keto sweetener (for the chocolate mix)
  • 1 tbsp. grass fed butter (+ more for greasing ramekins)
  • 1½ tbsp. almond meal
  • 1½ tbsp. keto sweetener (granulated or powdered)
  • 2 medium eggs

Instructions 

  • Preheat your oven to 180C/355F.
  • In a microwave safe mixing bowl, add the chocolate, butter, cocoa powder, and 1/2 tsp. sweetener. Microwave at 30 second intervals, mixing in between until melted. Set aside.
  • In a separate bowl, whisk the eggs until light and airy.
  • Add in the melted chocolate mixture, almond meal, remaining powdered sweetener and salt. Whisk until just combined.
  • Distribute the batter into 2 ramekins or a large muffin tray.
  • Place in the oven for 9 to 12 minutes, depending on your desired level of 'gooeyness'.
  • Remove from oven and rest for a minute before transferring to a dessert plate.
  • Sprinkle with extra powdered sugar and fresh raspberries.

Notes

  • Store in the fridge and reheat by microwaving for 30 seconds to 1 minute.
  • Bake time will vary based on the size of the ramekins used and the temperature of your oven.
NUTRITION
Per Serve (93 grams)
 Protein: 9.5 g    |  Fat: 27 g   |    Sodium: 126 mg 
NET CARBS: 4.7grams
Author: phena79
Calories: 325kcal
Course: Dessert, Snack
Cuisine: American, French
Keyword: chocolate, dessert, easy keto, gluten free, Keto, keto chocolate recipe, low-carb

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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woman drinking water by a lake

10 Practical Tips: How To Stay Hydrated During Winter (On Keto)

When the weather cools down so many of our habits change.  We tend to spend more time inside, we eat differently, and often the last thing we think about is drinking water and keeping our bodies hydrated.  This has an impact on our health and overall wellness.  Learn the top 10 practical tips for staying hydrated during Winter.

How to stay hydrated in winter on keto - glass with coconut water

WHY WE NEED TO STAY HYDRATED DURING WINTER

Dehydration happens in both Summer and Winter.  But in Winter, the signs of dehydration can be more difficult to recognise.  We tend to sweat less and our body temperature feels cooler, so we don’t tend to drink as much water.  When we feel cold, we forget to sip on that bottle of water or replace it with a nice hot coffee.  In fact, studies show that we are 40% less thirsty in Winter.  

In addition to drinking less water we tend to spend more time in drier/less humid environments.  We may be inside a room with the heat on allowing heat to be drawn out from our skin and bodies without us realising.  Or layers of warm clothes absorb sweat from our bodies. 

Weight Loss and Dehydration on a Low Carb Diet

Staying hydrated is important for the body and mind to function well.  But if you are on a low carb or ketogenic diet, it is even more important to stay hydrated.  Water helps curb cravings and regulates our appetite.  It also supports the kidneys in getting rid of toxins from our bodies.  Lastly, it helps us burn fat faster.

Eating Keto changes the way we process and store water and electrolytes.  Carbohydrates play an important part in holding water and sodium in our bodies.  And when we restrict carbs, one of the first things that changes is our bodies ability to store water and electrolytes.  Therefore, if you’re on a ketogenic diet, you need to increase your water and electrolyte intake.

free cheat sheet stay hydrated during winter
STAY HYDRATED WITH THIS FREE CHEAT SHEET

So here are 10 effective ways to stay hydrated in Winter:

1. Set a Water Goal and Write it Down

When you have a goal in mind, it’s easier to stay motivated and focused.  Visualise it and write it down.  Think about how your body will look and feel when it is hydrated.  Write down your water goal and place it somewhere you can see it.  Good places might be on your water bottle, the screensaver on your phone/computer, or even on the back of the toilet door:) Download my FREE CHEAT SHEET for increasing your water intake here.  

Use apps to help keep you on track.  There are many apps you can use to help keep you on track with hydration.  I recommend Waterlogged (Apple/Android), Plant Nanny (Apple/Android) and WaterMinder (for Apple Watch).  Apps can remind you to drink water continuously throughout the day and even record daily or monthly amounts.  

2. Always have Water with You

In Summer we tend to bring a water bottle with us to most places.  But as the weather cools down, we forget to bring our water bottles.  So make it a priority to bring your water bottle with you everywhere.  Opt for a shatterproof glass bottle where possible.  Glass is more sustainable and it is free from chemicals and additives that are routinely used in plastic bottles. Water is absorbed more easily with small sips than larger amounts.  

3. Set up a water drinking station

Fill up a jug or pitcher with water and keep it at your desk at work or in a key place in your home.  A designated drinking station can be a constant reminder to drink water.  

I like to keep a large jug of water on my kitchen bench at home.  It helps me to remember to drink water whenever I wake up in the morning and whenever I feel hungry.  Often we mistake hunger for dehydration.  

4. Match your Hydration Levels to Your Activity

It goes without saying that we need to hydrate before, during and after exercise.  If you are exercising for longer periods or at higher intensity, you will need to increase your water intake during and after.  A good guide is to have half a cup of water for every 15 minutes of physical activity.  If you’re following a low carb diet, it is also a good idea to replenish electrolytes during and after physical activity.  You can supplement with a clean electrolyte powder or tablets.  Make sure it’s not loaded with artificial sugars or chemicals which can kick you out of ketosis.  

woman sweating holding a towel and water bottle
Match your hydration to your activity..replenish.

5. Eat Water-Rich Foods to increase Hydration

Did you know that many fruits and vegetables contain water?  In fact 20% of a person’s water intake can come from food.  Eat low carb fruits and vegetables such as celery, berries, cucumber, broccoli, green cabbage, cauliflower, eggplant and spinach.  These will all help increase your fluid intake and increase electrolytes as well.  

Consuming home-made soups and bone broths will also increase hydration and electrolytes.  Try adding in extra vegetables to keto curries or stir-fry’s.  If your looking for inspiration, you can try my heart warming Keto Indian Curry for adding extra vegies in Winter.

Two bowls of Indian Curry with Coconut - Keto Curry
Indian Keto Curry with Garam Masala – My Keto Glow

 6. Limit Caffeine and Alcohol

Caffeinated beverages and alcohol have a diuretic effect which means they make us go to the toilet more.  One way you can stay more hydrated in Winter is by reducing caffeinated drinks, especially in the afternoon and before bed time.  Instead opt for non-caffeinated beverages such as herbal teas or flavoured water.  Try swapping your usual alcoholic beverage for a mocktail or sugar free Seltzer.

Mineral water has the added benefit of naturally occurring minerals which can include magnesium, sodium and calcium. In addition, bicarbonate, chloride, potassium and sodium electrolytes in mineral water can prevent dehydration and ensure water absorption. So stay hydrated during the colder months by adding mineral water and boost electrolytes!

 7. Stay hydrated during Winter by drinking Hot Chocolate

Hot chocolate is a great way to add to your fluid intake in Winter.  If you’re following a low carb diet, you can use plant based milks which are often water-based.  As an added bonus, the temperature of the hot chocolate will increase your body temperature and the chocolate will provide you with an antioxidant boost! Yum! Add in MCT oil or a keto creamer for an extra energy boost.  A delicious low carb hot chocolate recipe is included in my FREE WINTER HYDRATION CHEAT SHEET HERE.

8. Layer Your Clothing and Lock in Moisture

When the weather cools down try to wear layers of breathable fabrics.  Cold air zaps the moisture from your skin so you need a barrier to prevent moisture loss.  But be careful, wearing too many layers can cause excessive perspiration, causing even more fluid loss without realising.  

Keep your skin hydrated by exfoliating, moisturizing, using lip balm and wearing sunscreen.  Not only will your skin look and feel amazing, but it will be protected from the harsh Winter elements.

Tip:  Try to avoid hot and long showers.  Long exposure to hot water can strip the skin of it’s natural oil barrier, robbing you of the fats and proteins that keep skin healthy.

9. WARM UP YOUR DRINKS

One of the biggest hurdles many people face in Winter is the fact that drinking cold water can make them feel colder.  So warm up your water.  I often carry a coffee cup with me in the mornings filled with warm water.  I sip on it slowly for hydration and the warmth of the water keeps my hands warm.

 10. Stay hydrated during winter by humidifying YOUR ROOM

Winter means we spend a lot more time inside with heaters going which suck out the moisture from the air.  The reduced moisture in the air means our skin dries out quicker and also leads to dehydration.  Here are two ways you can increase the humidity in your house or office:

indoor plants for hydration in winter
  1. Buy a Humidifier.  Humidifiers can be particularly effective for treating dryness of the skin, nose, throat, and lips. They can also ease some of the symptoms caused by the flu or common cold,  especially with the use of essential oils.
  2. Grow Indoor Plants. Plants can help keep your house humid if you spray them with water (in addition to watering them) one or more times a day. Naturally growing indoor plants include the Snake Plant, Devils Ivy and Peace plant.  In addition, indoor plants can help filter out the air in your home and increase oxygen!
free 7 day keto meal plan

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Flat lay keto Indian Curry

The Best Indian Keto Curry with Garam Masala

Learn how to make this warm Indian inspired keto curry.  Creamy coconut curry infused with Garam Masala, turmeric and fennel seeds.  The perfect curry for cool nights to warm your soul.

The Best Indian Keto Curry

I love creating beautiful heart-warming dishes in Winter. And this keto curry is one of my all time favourites. This is the best recipe for meal prep, so I make up a massive batch and then pop it in some containers for my school lunches.

Every time I bring this mouth-watering dish to school people comment about the beautiful aroma as I take it out of the microwave. And many of my non-keto friends have asked for the recipe as well. Only, they pair theirs with rice or naan bread.

Can you eat curry on a low carb diet?

Curries are super delicious and a wonderful food option if your on a low carb or ketogenic diet. However, there are some things you need to be mindful of if you’re dining out or making curry at home.

1. Look out for hidden carbs

Many Indian restaurants add sugar to their curries for extra flavour. So don’t be afraid to ask what they put in their curry. Ideally, it is best to make your own curry so you know exactly what is in it.

In addition to refined sugar, many restaurants add gluten based thickeners to their curries. Again this will add unnecessary carbohydrates to the meal which could be enough to kick you out of ketosis.

This creamy curry does not contain any refined sugar or thickeners and is completely gluten free. The coconut milk provides enough natural sweetness, and reducing it down allows the sauce to thicken.

2. Watch Out for High Carb Sides

Keto Curries are beautiful on their own. So don’t be tempted to sabotage your meal with high carb sides like rice or naan bread. If you are eating out, you can pair your curry with raita, a low carb cucumber yogurt sauce.

But if you’re cooking this dish at home, you may want to try making your own keto sides. Pair your keto curry with cauliflower rice, low carb naan bread, or steamed greens.

You can make your own cauliflower rice or buy it already prepared. Most grocery stores sell pre-made cauliflower rice, but I prefer to make my own as this is the cheapest and freshest option.

Amazing Benefits of a Keto Curry

Curries are full of nutritious spices that benefit our bodies in many ways.  Some of the spices used in this curry include:

Turmeric

Curcumin is the bright pigment found in turmeric and is responsible for its powerful anti-inflammatory effects. In addition, it is extremely high in antioxidants. The graphic below shows additional turmeric benefits. As far as ‘spices with benefits’ go, this one tops them all!

Benefits of Turmeric graphic info
The many benefits of turmeric.

Garam Masala

Garam masala is a mix of spices including coriander, cumin, cardamom, clove, cinnamon, mustard seeds, fennel, fenugreek and peppercorns.  Cinnamon and cardamom can lower bad cholesterol levels as well as lower sugar levels.  This is particularly important on a ketogenic diet.

Keto curry ingredients - turmeric

Indian Keto Curry Ingredients

The ingredients used in this curry are easy to find. Where possible try and get fresh ingredients and grass fed/organic meat.  This will help boost your omega 3 profile.

  • Coconut oil or ghee – I like to use ghee as this is more traditional Indian, but if you are following a vegan diet you can use coconut oil.
  • Chicken – You can use any protein you like in this dish.  I have tried it with lamb, fish and pork.  If you are following a vegan diet, you could add in tofu or just have extra veggies.
  • Spring onions – tops and bulbs
  • Celery – Diced
  • Carrots – Diced
  • Garlic – Diced
  • Garam Masala – this is an Indian blend of spices.  Whole spices of cinnamon, mace, peppercorns, coriander seeds, cumin seeds, and cardamon pods are toasted in a pan to release their aromatic flavors, then ground to a powder.  You can buy this spice combination from most grocery stores. Make sure it doesn’t have any added fillers, especially if you are gluten intolerant.
  • Whole Fennel Seeds – make sure you use ‘whole’ fennel seeds and not ‘ground‘.  The use of whole seeds brings a more robust flavour and aroma.
  • Turmeric Powder – As with the garam masala, try and make sure it doesn’t have any added fillers if you are gluten-free.
  • Coconut Milk – Use the full-fat canned variety (I like Ayam).  Make sure you shake it well.
  • Water – you could also use stock or bone broth 
  • Salt – There is a fair bit of salt in this recipe. The amount I used is simply a guide. Feel free to add in your own desired amount based on personal preference. I recommend tasting your curry while it is simmering to gauge if you need any more salt.

Can You Make this Keto Curry Ahead?

This is one of my favourite meals to make ahead.  It makes quite a lot, so it’s perfect for meal prep.  And, it’s one of those dishes that tastes even better the next day – yum!

Chicken curries can be refrigerated for 3 days or stored in the freezer for up to 4 months.  When you are ready to eat it, just place it in the microwave and heat in 1 minute intervals until hot.  Make sure you stir it well, as the fats can separate a little when cooled.  Alternatively, you can reheat it on the stove, stirring frequently.

How to Make Indian Spiced Keto Curry

The hardest thing about making this Keto curry is the wait time.  You need to make sure it reduces, otherwise it won’t be thick enough.  But the wait is definitely worth it!

  1. Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes).
  2. Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
  3. Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds.  Stir through the chicken and cook for a minute to let the spices release their aromas.
  4. Add coconut milk, tomato paste, water and sea salt.
  5. Bring to boil then reduce heat to a low simmer.  Simmer covered for 1 hour, stirring every 15 minutes or so.  This is important as it helps to tenderise the chicken and develop the flavours.
  6. Remove the lid and cook for another 20 minutes or until thickened.  This will allow the liquid to reduce even more, creating a thicker curry.  
  7. Serve with cauliflower rice or steamed greens. 
free 7 day keto meal plan
Two bowls of Indian Curry with Coconut - Keto Curry
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Keto Indian Curry with Chicken

Prep Time 35 minutes
Cook Time 1 hour
Total Time 1 hour 55 minutes
Servings 7
Calories 354
Warm Indian spices of Garam Masala and fennel seeds add depth to this comforting low carb curry. This curry is dairy free and can be modified for vegan diets. The perfect comfort food loaded with nutritious ingredients.

Equipment

  • Large heavy-based skillet or fry pan.

Ingredients

  • 1 tbsp coconut oil (or ghee)
  • 700 grams chicken thighs (skin on, diced into bite-sized pieces)
  • 3 spring onions (tops and bulbs)
  • 3 medium celery sticks (diced)
  • 1 carrot (diced)
  • 2½ tsp garam masala powder
  • 1¼ tsp turmeric powder
  • 1 tsp fennel seeds (whole)
  • 400 ml coconut milk (full fat, canned)
  • 1 tbsp tomato paste
  • ¾ cup water
  • 1½ tsp sea salt (or more to taste)

Instructions 

  • Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes)
  • Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
  • Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds.
  • Stir through the chicken and cook for a minute to let the spices release their aromas.
  • Add coconut milk, tomato paste, water and sea salt.
  • Bring to boil ten reduce heat to a low simmer. Simmer covered for 1 hour, stirring every 15 minutes or so.
  • Remove the lid and cook for another 20 minutes or until thickened.

Notes

  • Serve with cauliflower rice or steamed greens.
  • See the post information above for storage instructions.
  • Nutrition calculations are for the curry only with chicken being used as protein.
 
NUTRITION
Per Serve (180grams)
Calories: 354kcal  |  Protein: 26.9g  |  Fat: 24.3g  |  Sodium: 123mg   |  NET CARBS: 4.2grams
Author: phena79
Calories: 354kcal
Course: Dinner
Cuisine: Curry, Dairy-free, Indian, Keto, Low-Carb, Meat dish, paleo
Keyword: Garam masala, Indian Keto Curry

OTHER MAKE AHEAD MEALS FROM MY KETO GLOW

Grey bowl with seafood chowder and on timber background
Keto Seafood Chowder
Easy Keto Porridge – Low Carb Noatmeal
Easy Keto Mexican Salad

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completed keto porridge with raspberries and toasted coconut flakes

Easy Keto Porridge – Low Carb Noatmeal

Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Keto Porridge – Easy Nutritious breakfast for cool Winter mornings

ULTIMATE COMFORT BREAKFAST

When the weather cools down, there’s nothing better than a nice warm bowl of porridge.  There’s something so comforting about warm creamy porridge, and when you know it’s benefiting your body, it makes it taste even better!

Porridge was one of the things I missed when I first started the keto lifestyle.  At first, I had bacon and eggs every day.  It was easy, but after a while I got over it.  So I switched to bulletproof coffees.  Every day was coffee… but I got over it.  Lol!  So if you are tired of egg-based breakfasts or fasting, why not treat yourself to a warm bowl of creamy keto porridge.  And with over 6 flavour variations, you can change it up every day!

CAN YOU HAVE REGULAR PORRIDGE ON KETO?

The oats used in regular porridge are a grain. Along with other grains such as rice and wheat, they are high in carbs.  One bowl of regular porridge contains more than 23 g of carbs.  And if you are following a ketogenic diet, that amount of carbs will surely kick you out of ketosis.  

WHAT’S IN KETO PORRIDGE?

There are many different ways to make keto porridge.  Some people use coconut flour, almond flour, sesame flour..lots of different combinations.  For this recipe, you only need four main ingredients.  Then you can add in optional keto toppers to change it up and add variation.

The four main ingredients in basic keto porridge are:

Hulled Hemp Seeds

Hemp seeds are considered by many people to be a superfood.  They have an amazing nutritional profile and numerous health benefits – so many, that I am continuously looking for new ways I can include them in my recipes! Check out my Ultimate Superglow Latte which also uses hulled hemp seeds.

Benefits of Hemp Seeds include:

  • Rich in essential fatty acids (omega-6, and omega-3)
  • Great source of protein making them ideal for vegans and vegetarians.  The seeds contain all the essential amino acids. This makes them a complete protein.
  • Excellent source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc
  • They are a source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease
  • May reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA)

Chia Seeds

You can use them whole or even grind them using a spice grinder to give the porridge a finer texture.  I used a mixture of black and white chia seeds.

Flax Meal

Flax meal is simply ground flax seeds.  These nutritious seeds are super high in fibre and great for digestion.  Some people on a ketogenic diet find it difficult to get their daily fibre intake, so adding flax seeds is a huge bonus.  

Almond Milk

I use almond milk in my keto porridge, but you can use any plant-based milk or even heavy whipping cream if not going dairy free.  Coconut milk is creamy and delicious but increases the calories and carb count. 

CAN I MAKE KETO PORRIDGE AHEAD?

I love to make up a big batch of this porridge and store it in the cupboard for everyday use. The dry ingredients can be combined, then all you need to do is add the almond milk when you cook it each time.  All you’ll need is ½ cup of dry keto porridge mix combined with ¾ cup of almond milk.  Heat in a saucepan or microwave and enjoy!

If you like to make your meals ahead for the week, you can make the basic mix with the almond milk and leave in the fridge (also known as overnight Noatmeal/porridge).  Then reheat it in the microwave or stove top by adding some extra almond milk or water. Or why not leave it cold and enjoy it as a chia/hemp seed pudding!

KETO PORRIDGE ADD-INS AND TOPPINGS

There are so many different add-ins or toppings you can do to go into your keto porridge just like you do with regular porridge.  Here are a few of my favourites:

Chocolate Peanut Butter 

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Melt some sugar free dark chocolate in the microwave or 90% Lindt. Or make your own using my recipe.   Drizzle on top of your keto porridge and then spoon on some peanut butter or almond butter – I like Mayver’s Smunchy Protein Plus Hemp Seed Peanut Butter for extra protein.
  • Add some chopped salted peanuts or almonds for extra crunch.

Creamy Maple and Cinnamon

  • Make 1 serving of basic keto porridge and add in 1 tsp. golden Monk Fruit sweetener and a little salt. Stir in 1 tbsp. coconut cream or heavy whipping cream (if not dairy free).
  • Drizzle with sugar free maple syrup and sprinkle with cinnamon.

Creamy Banana and Salted Caramel

  • Make 1 serving of basic keto porridge. Stir in a few drops of natural banana extract and 1 tbsp coconut cream or heavy whipping cream.
  • Top with sugar free Salted Caramel Syrup (I like Natvia) and 1 tbsp of toasted coconut flakes or almonds.
keto porridge with caramel sauce
Creamy Banana Porridge with Salted Caramel

Raspberry Coconut Cream

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt. Stir in 1 tbsp coconut cream or heavy whipping cream (if not dairy free).
  • Top with fresh raspberries and sprinkle with shredded coconut.  

Fruit and Nut

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Top with dried cranberries, walnuts, pecans, slithered almonds and pumpkin seeds. Drizzle with sugar free maple syrup (I like Lakanto).

HOW TO MAKE EASY KETO PORRIDGE

There are two main ways to make keto porridge – in the microwave (quickest), and on the stove top (creamiest).

STOVE TOP INSTRUCTIONS

  1. Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  2. Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  3. Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

MICROWAVE INSTRUCTIONS

  1. Add all the ingredients to a microwave safe bowl and mix well.
  2. Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  3. Pour into a bowl and top with your favourite keto porridge add-ins.
free 7 day keto meal plan
Finished keto porridge topped with raspberries and coconut flakes
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Easy Keto Porridge – Low Carb Noatmeal

Prep Time 1 minute
Cook Time 6 minutes
Total Time 7 minutes
Servings 1
Calories 360
Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Ingredients

Basic Keto Porridge

  • ¼ cup hemp seeds (hulled)
  • 1 tbsp. chia seeds
  • 1 tbsp. flax meal (ground flax seeds)
  • ¾ cup almond milk (or other plant based milk)

Optional Keto Porridge Add-Ins (For All Variations)

  • 1 tbsp. keto sweetener (see recipe notes)
  • 1 tbsp. collagen (flavoured or non flavoured)
  • 1 pinch sea salt (to taste)
  • 1 tsp. vanilla extract

Instructions 

Stove Top Instructions

  • Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  • Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  • Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

Microwave Instructions

  • Add all the ingredients to a microwave safe bowl and mix well.
  • Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  • Pour into a bowl and top with your favourite keto porridge add-ins.

Notes

  • Add more almond milk or plant based milk if you like it a thinner consistency.
  • Keto Sweeteners can include Erythritol, Xylitol (be careful if you have a pup around), Monk fruit powder, Stevia, Allulose
  • Nutrition is calculated for Basic Keto Porridge Mix only, not optional add-ins.
  • This can be made ahead and reheated on the stove top or microwave.  Add more almond milk to the mix before heating.
  • Refrigerate your keto porridge and turn it into a cold summer breakfast pudding!
 
NUTRITION
Per Serve (303 grams)
Calories: 360 kcal  |  Protein: 18 g  |  Fat: 28.5 g  |  Sodium: 178 mg   |  NET CARBS: 4.1 grams
Author: phena79
Calories: 360kcal
Course: Breakfast
Cuisine: Dairy-free, Keto, Low-Carb, paleo
Keyword: chia seeds, hemp seeds, Keto, porridge

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Bowl of salad topped with Mexican spiced chicken

Easy Keto Mexican Chicken Salad Bowl – (Paleo, Whole30)

Spice up your lunches with this Keto Mexican inspired salad – Mexican spiced chicken and a creamy fat burning dressing all on top of a nutritious salad. Tasty, simple, quick!

Bowl of salad topped with Mexican spiced chicken

KETO MEXICAN – THE BEST FLAVOUR COMBINATION

My family and I love Mexican food. The combination of Mexican spices is AMAZING and always has me coming back for more.

We love to eat out at Mexican restaurants. And, if we are out at a Mexican restaurant I always order a Mexican salad. The only problem is, I usually get them to remove a heap of the carb loaded ingredients, like the corn and tortillas. So why not save the hassle and make your own Mexican inspired dishes at home – just the way you like it.

WHY THIS KETO MEXICAN SALAD WORKS

  • This salad is one of my favourites for mid week. It is so quick and easy to make. And the ingredients are also easy to find. Most of them are keto staples or stored in the pantry. And it only takes 20 minutes to make!
  • If your a meal prepper, this salad can easily be made in advance and taken to work, or used for mid week lunches or dinners. I just keep the cooked chicken separate and place on top when it’s ready to serve.
  • This Mexican inspired salad is perfect for those following a low carb, paleo or whole30 based diet. The ingredients are fresh and clean and nutritionally dense.
  • Change it up. You can customize this salad with whatever you like. Add different salad greens or vegetables, add cheese, or add nuts. Change it up to suit your taste. But don’t forget to recalculate the macros with anything you add or take away.

WHAT FLAVOURS ARE USED IN MEXICAN COOKING?

This dish uses a variety of Mexican spices to enhance the flavour. But what flavours are used in Mexican dishes? Some of the most common flavours used in Mexican cooking are:-

  • Garlic
  • Onion
  • Chilli Powder
  • Coriander (Cilantro)
  • Mexican Oregano
  • Cumin
  • Paprika
  • Cinnamon
  • Cocoa powder
  • cloves

Why not experiment and create your own mix of Mexican spices. You can add it to any meat dish or sauce to give it a Mexican kick.

HOW TO MAKE THIS KETO MEXICAN SALAD

  1. Prepare the chicken. The chicken is infused with the Mexican spices and oil. The longer you leave it, the stronger the flavour.
  2. Make the salad. While the chicken is marinating, you can prepare your salad. Chop up any greens, vegetable or nut you might be using and combine in a bowl.
  3. Make the dressing. Whisk all the ingredients in a bowl. I like my dressing a little chunky, so a just use a fork to mix it up. But if you like it smoother, you may want to blend it up with a food processor or immersion blender.
  4. Cook your chicken. Cook your chicken for about 10 minutes on a medium to high heat. When it is finished, let it rest a few minutes.
  5. Layer. Add the cooked chicken and dressing to the salad. Top with nuts, cheese or extra coriander.
  6. Serve. Serve it up right away while it is hot and fresh.

POSSIBLE VARIATIONS

There are so many ways you can customise your salad to make it truly yours. So why not get creative and use your absolute favourite ingredients.

  • CHANGE UP THE PROTEIN: Cooked fish, prawns, pork, tofu, grass-fed beef would also go well in this salad.
  • ADD MORE FRESH VEGGIES: You could try adding peppers, jalapenos, red onion, or radishes. Or why not add oven baked broccolini or cauliflower.
  • THROW IN SOME TORTILLA CHIPS: If you have extra time on your hands, you could make some keto tortilla chips to add to the salad. These would give it some extra crunch.
  • ADD PICKLED OR FERMENTED VEGGIES: Add pickled jalapenos, kimchi or olives to your salad.

MORE SALAD RECIPES FROM MY KETO GLOW

Salads are great for meal prep and weeknight meals. If you are looking for more salad or meal prep ideas, try some of these:-

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Keto Mexican Spiced Chicken Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2
Calories 558
Spice up your lunches with this Mexican inspired salad – Mexican spiced chicken and a creamy fat burning dressing all on top of a nutritious salad. It's both tasty and simple.

Equipment

  • Heavy based non stick skillet

Ingredients

Chicken

  • 160 g chicken things with skin (diced)
  • 2 tbsp. olive oil (extra virgin)
  • 1 tsp. smoked paprika
  • 1 tsp. ground cumin
  • ¼ tsp. cayenne pepper (ground )
  • 1 tsp. garlic powder
  • 1 tsp. sea salt (or to taste)

Salad

  • 100 g lettuce (Romaine or Cos)
  • 72 g Cucumber, with peel (sliced)
  • 4 slices tomato, raw (thinly sliced)
  • 2 tbsp. fresh coriander (cilantro) (finely chopped)

Dressing

  • 30 g mayonnaise (preferably homemade)
  • 1 Avocado (diced)
  • 1 tsp. water
  • ⅛ tsp. cayenne pepper (ground)
  • 2 tsp. lime juice (about half a lime)
  • salt and pepper (to taste)

Instructions 

Prepare the chicken

  • In a small bowl, combine the chicken, paprika, cumin, cayenne pepper, garlic powder, salt and oil. Cover and place in refrigerator while you prepare the salad.

Prepare the salad

  • Divide the lettuce into two separate serving bowls.
  • Add the tomato, cucumber and coriander.

Make the dressing

  • In a small bowl, combine the avocado, mayonnaise, lime juice, water, cayenne pepper and seasoning. Whisk to combine. Leave chunky or use an immersion blender to make a smoother dressing. Set aside.

Cook the chicken

  • Preheat a cast iron skillet medium. Pan fry the chicken for about 10 minutes, or until the chicken is cooked through.
  • Add the chicken to the salad and then top with the avocado lime dressing.
  • Serve immediately or top with more coriander (cilantro) for extra flavor.

Notes

NUTRITION
 
Per Serve (318 grams)
 
Calories: 558kcal  |  Protein: 26 g  |  Fat: 46 g  |  Sodium: 1278 mg   |  NET CARBS: 5.8 grams
Author: phena79
Calories: 558kcal
Course: Dinner, Lunch, Main Course, Salad
Cuisine: Dairy-free, Low-Carb, Mexican, paleo
Keyword: Chicken, dairy free, mexican, Salad

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Keto peanut butter cup with peanut butter center exposed

Best Protein Packed Keto Peanut Butter Cups (Easy low-carb recipe)

These healthy keto peanut butter cups are decadently delicious and completely sugar free.  Learn how to make the best keto peanut butter cups – packed with protein and with only a few ingredients.  You’ll be surprised how easy they are to make!

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
Protein packed keto peanut butter cups….decadent and delicious!

These peanut butter cups really are AMAZING. So amazing that I made the recipe 4 times in one week! My carb loving family, who usually stay away from my keto treats couldn’t get enough! So I am so pleased to be sharing this recipe with you… It really is SO easy and your non-keto friends will love them too!

WHAT IS A PEANUT BUTTER CUP?

A peanut butter cup is simply chocolate covered peanut butter.  It is made by moulding chocolate and encasing peanut butter in the middle.  This delicious combination of peanut butter and chocolate is very popular in America. The most famous being Reese’s Peanut Butter Cups.

WHAT’S IN REESE’S PEANUT BUTTER CUPS?

The most famous peanut butter cups are Reese’s Peanut Butter Cups.  These are mass produced candies which contain 23 grams of carbs per serve.  If you’re limiting carbohydrate intake on a ketogenic diet, one serving of Reese’s would be close to your entire carb intake for the day!

In addition to high amounts of sugar, Reese’s also contains lactose (from the milk chocolate), dextrose, soy lecithin, corn syrup and preservatives.

KETO PEANUT BUTTER CUPS RECIPE VS. REESE’S RECIPE

These healthier keto peanut butter cups aren’t loaded with sugar like Reese’s, making them a much better option for us keto-glowers.  And they aren’t loaded with preservatives or lactose either – making them perfect for those following a dairy free or vegan diet.  And even if you’re not following a keto diet, they are still a clean healthy treat to load up on healthy fats.

WHAT ARE KETO PEANUT BUTTER CUPS MADE OF?

This recipe is made up of two main ingredients – the chocolate and the peanut butter.

THE CHOCOLATE 

The chocolate used in this recipe is homemade, so you know exactly what goes into it.  Many recipes use store-bought keto chocolate for their peanut butter cups, but with only 3 ingredients, it’s just as easy to make your own.

The chocolate used in these keto peanut butter cups is dairy free and vegan friendly.  It is also slightly sweeter than the 90% Lindt many recipes use.  You can find a separate copy of my keto chocolate recipe here. 

POWDERED MONK FRUIT/ERYTHRITOL BLEND

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

THE PEANUT BUTTER – PROTEIN PACKED

Many peanut butter cups recipes call for various ingredients to be added to the peanut butter mix.  But I’ve kept it simple.  All you need to add to the middle layer is peanut butter.  
The best peanut butter to use is an all natural version.  I used Mayver’s Protein + Peanut Butter with Hemp Seeds.  This peanut butter has that added extra ingredient – hemp seeds.  Along with their high protein count,  hemp seeds have a heap of other benefits.  You can find out more about the benefits of hemp seeds here.

GET YOUR FREE 45 PAGE RECIPE E-BOOK AND MEAL PLAN HERE

HOW TO MAKE THE BEST PROTEIN PACKED KETO PEANUT BUTTER CUPS

In a nutshell (no pun intended), the hardest thing about making these peanut butter cups is waiting for them to set. There are only a few simple steps that go into making them:-

  1. Prepare the mould. Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  2. Make the chocolate – Melt the cacao butter in a microwave or double boiler at low heat. If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  3. Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  4. Add the cocoa powder and mix well.
  5. Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  6. Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  7. Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  8. Place the moulds back in the freezer for 15 minutes to set.
  9. Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  10. Once set, remove from the moulds and serve cold.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
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Protein Packed Keto Peanut Butter Cups

Prep Time 15 minutes
Freezing Time 1 hour
Total Time 1 hour 15 minutes
Servings 12
Calories 111
These delicious keto chocolates made by moulding chocolate and encasing peanut butter in the middle.  Sugar free and protein packed..Yum!

Equipment

  • chocolate moulds
  • Double boiler (optional) or microwave safe bowl

Ingredients

Chocolate Layer/s

  • 100 g cacao butter
  • ⅓ cup Powdered Monk Fruit Sweetener ((I like Lakanto))
  • 50 g unsweetened cocoa
  • 10 drops flavoured liquid stevia (optional)

Middle Layer – Peanut Butter

  • 3 tbsp. natural peanut butter ( I used Mayver's Protein + Peanut Butter with Hemp Seeds)

Instructions 

Make the Chocolate

  • Start by making the chocolate.  Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  • Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  • Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  • Place the moulds back in the freezer for 15 minutes to set.
  • Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  • Once set, remove from the moulds and serve cold.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
    • These beautiful keto peanut butter cups are great for a holiday party or you can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
    • Perfect with a cup of tea or Keto Superglow Latte
 
NUTRITION
Per Serve (18 grams)
Calories: 111 kcal  |  Protein: 2.4 g  |  Fat: 11 g  |  Sodium: 20 mg   |  NET CARBS: 1.5 gram
Author: phena79
Calories: 111kcal
Course: Dessert, Fat bomb, Snack
Cuisine: American
Keyword: dairy free, easy keto, gluten free, keto peanut butter cups, low-carb, simple, snack

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Ultimate Keto Chocolate Recipe – Decadent, Creamy (Easy Dessert)

If you are looking for the ultimate keto chocolate recipe, this one is going to top your list. After trying endless recipe variations, this one comes out on top. Not only is it easy to make, but it will have you licking the bowl. Rich and decadent, smooth and creamy – it’s perfect for any keto chocolate dessert recipe.

A selection of keto sugar free chcolates surrounded in decrotove straw - shows dark keto chocolate
Ultimate Keto Chocolates – perfect for any occasion

So I have a guilty secret….

I have a habit I haven’t been able to break since starting keto 5 years ago.  Sometimes i sneak behind the closed doors of my bedroom and out it comes…

The only evidence it was there will be tiny little brown crumbs… (if any missed my mouth).. YES, it’s chocolate.  Chocolate is the love of my life.. Second to my husband (Mr Lovintime) and my two beautiful boys.

The problem with store bought chocolate

Mostly I like to indulge in the 90% Lindt as it is super low in carbs.  It’s always a great option, as they stock it at all the local supermarkets.  But it can be expensive.  I usually buy it when it goes on sale.  However, the 90% is an acquired taste.  Some people don’t the bitter taste.

Other store bought ‘sugar free’ chocolates can be loaded with nasties. You need to check the ingredients, as often they are sweetened with maltitol.   Maltitol has a similar glycemic index to sugar meaning it will have quite a bit of a spike when it comes to blood sugar.

My New Favourite

So Lindt WAS my go to, until now.  I’ve finally found a recipe that’s not going to break the bank, has the sweetness of regular dark chocolate, and is super easy to make. I’m sure this will become a regular in your house too when you taste how decadent and smooth it is – with just the right amount of sweet.

3 tiny Keto Chocolate Easter eggs

WHAT’S IN THE ULTIMATE KETO CHOCOLATE RECIPE?

I’ve tried so many different ingredients but these seem to work best here in Australia.

Cacao Butter 

I’ve made chocolate with butter, coconut oil, and ghee.  The problem with these is that they need constant refrigeration, otherwise they will melt.  If you use cacao butter, the chocolate can sit out at room temperature and not melt, providing the room temperature is not higher than 38 degrees.

As far as the health benefits go, cacao butter has been labelled a SUPERFOOD. Who would have thought that eating chocolate was good for you!?  

Cacao Butter, along with cacao powder comes from the cacao bean.  Its plant origins make it dairy free and vegan.  This makes cacao butter much more easily digestible.

In addition, cacao butter is extremely high in healthy fats and antioxidants.  Antioxidants can help improve the immune system, promote heart health, and lower inflammation.

Unsweetened Cocoa

A few weeks ago I tried a recipe similar to this but used raw cacao powder in it.  It was terrible.  I had forgotten that raw cacao is quite bitter – even for seasoned Lindt 90% lovers like me.

So, I decided to use regular unsweetened cocoa in this recipe and it made a huge difference.  It wasn’t bitter at all, but much more like your regular dairy milk chocolate in taste and texture, only minus the dairy.

Powdered Monk Fruit/Erythritol Blend

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

Liquid Stevia Flavour

I added liquid Stevia flavouring to my chocolate.  Unlike normal stevia, this doesn’t seem to have a funny aftertaste.  I added it to half of the recipe and kept the other half plain.  SUPER yummy!  Beautiful caramel flavoured chocolate.

Ultimate Keto Chocolate Flavour Variations

  • Caramel – Add 10 drops of flavoured Stevia (or to taste)
  • Hazelnut – Add 10 drops of flavoured Stevia or keto syrup with a few hazelnuts added in.
  • Peppermint – Add a  few drops of food grade peppermint oil to your   chocolate – not too much though, as it has a really strong taste.
  • Coconut – Add in some shredded coconut and a tiny bit of sea salt for a ‘coconut-rough’ flavour.
  • Almond – Add chopped almonds to your mix… don’t forget the extra calories in your macros.

Moulds for your Keto Chocolate Recipe

I like to use silicone moulds for all of my chocolate making.  But if you don’t have access to moulds, you can line any tray with baking paper and spread out the chocolate mixture over the tray.  Freeze, then cut into pieces of chocolate bark when you’re finished.

HOW TO MAKE THE ULTIMATE KETO CHOCOLATE 

These are so easy and quick to make, the hardest part is waiting for them to set so you can eat them!  But all good things come to those who wait!

There are five easy steps to make these.

  1. Melt the cacao butter – You can use a double boiler method, or you can simply microwave the cacao butter in 30 second intervals, stirring in between.
  2. Add the powdered monk fruit and unsweetened cocoa. You need to make sure the cacao is hot enough so the powdered mon fruit fully dissolves.  I recommend adding the powdered sweetener first, followed by the cocoa.  
  3. Mix well, you can continue to mix over the heat of the double boiler, or place back into the microwave for 30 seconds to warm it up.
  4. Pour your chocolate mixture into moulds or a lined baking tray.
  5. Allow to set in the fridge/freezer for one hour.
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Ultimate Keto Chocolate

Prep Time 5 minutes
Freezing Time 30 minutes
Total Time 35 minutes
Servings 10
Calories 99
Learn how to make the most decadent Keto Chocolate with this easy recipe.  With only 3 ingredients and .5 net carbs per piece, you’ll never want to buy store bought chocolate again.

Equipment

  • chocolate moulds
  • double boiler (optional)

Ingredients

  • 100 grams Cacao Butter
  • ⅓ cup Powdered Monk Fruit Sweetener (or sweetener of choice)
  • 50 grams Unsweetened cocoa powder
  • 10-15 drops Flavoured Liquid Stevia (optional)

Instructions 

  • Place the silicon mould on a flat tray – this will stop the moulds from bending when you put them into the freezer. Set aside. Line a tray with non stick baking paper if not using moulds.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Add flavoured stevia drops, nuts or any flavourings you want to include, then mix through.
  • Pour the liquid chocolate mixture into the moulds/lined baking tray. Freeze/refrigerate for at least 30 minutes.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
  • This beautiful chocolate is great for a holiday party or can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
  • Perfect with a cup of tea or Keto Superglow Latte
NUTRITION
Per Serve (18 grams)
Calories: 99 kcal  |  Protein: 1 g  |  Fat: 11 g  |  Sodium: 1.1 mg   |  NET CARBS: 1 gram
Author: phena79
Calories: 99kcal
Course: Dessert, Snack
Cuisine: paleo, vegan
Keyword: cacao, chocolate, easy keto, Keto, keto chocolate recipe, low-carb, vegan

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

Other Delicious Dessert Recipes from My Keto Glow

Rating: 1 out of 5.
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Title - Picture of foods eaten on a keto diet, to be included in a free 7day meal plan for beginners

Free 7-Day Keto Meal Plan – Easy Recipes and Shopping List

If you’re looking for a stress-free way to kick start your healthy lifestyle, then this Free Keto Meal Plan is for you.  Perfect for both beginners and the experienced keto-glower, it’s packed with delicious keto recipes and a shopping list to keep you on track.

7-day meal plan for anyone starting a keto diet. Shopping list and recipes included.

TAKE THE STRESS OUT AND START KETO NOW WITH YOUR FREE PLAN

Often I have people ask me, ‘How do I get started on keto?’ It can be overwhelming when you start a new way of eating.  There are loads of different sites, types of keto, macros, calculators, rules, recipes….the list goes on.  So I have designed this free meal plan to take the stress out of your first week.  

Or maybe you’re a seasoned keto-glower… this isn’t your first rodeo… and you’re just looking for some fresh ideas to change it up.  I am continually looking for fresh inspiration – Instagram, You Tube….I even scan the local  supermarket catalogues for ideas.  

Everyone has a different way of doing things and when you’ve been a keto-glower for as long as I have, the possibilities seem endless.  

HOW TO USE YOUR FREE 7 DAY KETO MEAL PLAN

This meal plan is very basic and I have kept it that way for two reasons:-

  1. Simple is easier for beginners 

When I first started, I couldn’t wait to try all of these amazing recipes.  But the thought of preparing something completely new for every single meal was daunting.  Also it was time consuming.  

But in my free meal plan, many of the recipes are repeated over the week so you can get used to creating these delicious meals.  Then, as you progress on your healthy low carb lifestyle, you may wish to add in new recipes.  Or tweak the recipes I have provided.

  1. We are all different

I’m so glad we are all so different.  The world would be a pretty boring place if we were all the same!  There are so many different body types, blood types, people with allergies to various foods.  So I have kept it simple, so you can make changes to suit your own requirements.   Or stick to it completely.  How you choose to use it is up to you.

CALCULATING YOUR MACROS

I have provided the macronutrient breakdown for each of the meals.  As a general rule, I’ve kept to about 1500 calories per day.  Most people should see significant results with this amount of calories, especially if you are moderately active most days.  The carbohydrate limit for each day is 20grams.

MACRO TRACKING USING CRONOMETER

Everyone starts keto with different goals in mind.  Some people want to lose weight, others want to increase lean muscle mass, and others are looking for overall improvements to their health and mental clarity.  Whatever your goals are, I encourage people to keep track of their macros.

When you’re starting keto, it is important to have an idea of portion sizes.  Also you need to know the breakdown of various macronutrients including proteins, carbohydrates and fats.  In the past, I’ve used My Fitness Pal as a tool for keeping track, but recently I’ve switched to another free app called Cronometer.

Cronometer has helped me hugely when it comes to calculating my daily macros and targets.  My results improved dramatically.  Not only are you able to see your daily macronutrient breakdown, but it also provides an excellent picture of your micronutrients (vitamins, minerals, etc.)  It is helpful to know if you are lacking in one or more areas.

One of the great things about my Free 7-Day Keto Meal Plan is that all of the calculating has been done for you.  So choose to use Cronometer or not, you can still keep to the 20g a day carb limit.  

Also in the comments, please keep me posted as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? I’D LOVE TO HEAR ABOUT IT🙂  And it also helps others too!  

WHO CAN USE THIS FREE KETO MEAL PLAN?

Most of the recipes have been designed for one person.  Feel free to change the recipe to suit the number of people following keto in your family.  

I’m the only keto-glower in my family, so I am used to making meals just for me.  I often add things in for my carb-loving family so they don’t have to eat a completely different meal.  For example, when I make the Italian Meatballs, I might cook up regular spaghetti for them and I will stick with Slendier.  Or I might add regular rice in for them.

If you love this Free 7 Day Keto Meal Plan and think it would benefit someone else you know, please share on Facebook or Instagram.

Ready to start your Keto-Glow journey?  Download your Free 7-Day Keto Meal Plan (+BONUS 4 pages recipe E-book) here.  

GET YOUR FREE MEAL PLAN AND RECIPE E-BOOK

FREE PRINTABLE SHOPPING LIST

I’ve done all the work for you! Don’t forget to download the Easy Keto Meal Plan Shopping List!

For more information about starting keto, check out my page HOW TO START KETO. And if you want to find out a bit more about me you can check it out here.

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