Hey guys, just a quick announcement…
I’ve just linked a way more updated and super fancy meal plan for you to use! I hope this one is much more user friendly.
It also has options for vegan, dairy free, egg free, soy free, nut free… Etc.
I’ve been working on it for a while and tried to error proof as much as possible, but you know how it is when you’re too close to things… So if you spot an error please let me know!
Continuing the theme of “keto __-less hacks” here are some banana muffins that contain… No actual banana! I was really suspicious of this banana extract (found next to the vanilla) based on the smell, but I found the pumpkin really helped balance it out and give it a delicious authentic texture!
This is another modification of my pumpkin spice muffins. The texture of them is perfect, so I figured we shouldn’t mess with success. Note that if you’re not keto, you can 100% replace the pumpkin with mashed banana for a delicious sweetener free, gluten free, or even vegan treat.
Ingredients:
For the muffins:
Optional Ingredients:
For the frosting:
Instructions:
Preheat oven to 350F and grease a 12-muffin tin. Take out your cream cheese and butter (for the frosting) to soften.
Sift together dry ingredients in one bowl. In a separate bowl melt the butter, then stir in the pumpkin. Finally, add eggs and banana and stir. Combine wet and dry ingredients. Then stir in any extras.
Spoon into the muffin tins, and flatten tops since this batter does not rise. Bake for 25 minutes.
Meanwhile, make the frosting. Beat together all ingredients with a hand mixer until frosting consistency.
You can store these in the fridge for a week, but I recommend keeping the frosting separate and topping just as you are ready to eat.
Macros (recipe makes 12 servings):
Muffins: 185 cal | 3.5 net carb (8 total) | 16 fat | 6 protein
Frosting: 135 cal | 1 carb | 14 fat | 1 protein per serving
The most important Thanksgiving and Christmas tradition in our family is Grandma’s chestnut stuffing. Obviously, stuffing is not at all keto-friendly, so I had to find a creative way to keep the tradition going this year.
These green beans turned out super fantastic and retained all the savory deliciousness I loved about the stuffing recipe!
Note that for the Thanksgiving meal pictured, I did use chestnuts because roasting them the night before is such an important part of our tradition. But for everyday keto use, they’re too high in carbs, so on regular nights I’ve been using pecans in their place.
Thanksgiving Dinner: green beans, keto rolls, and Brussels sprouts gratin.
Ingredients
Recipe:
Preheat oven to 400F.
Melt the butter in a large skillet. Add in the shallot and celery leaves, cooking until the shallots are translucent.
Add in all the seasonings and pecans and cook a few minutes more.
Toss the green beans in the butter mixture until thoroughly coated, then spread over 2 large tinfoil-lined baking sheets (so that they are a single layer).
Bake about 15 minutes, until tender and slightly browned.
Feel free to adjust the serving size to better fit your macros for the day. But this easily makes 8 generous portions:
Makes 8 servings: 235 calories / 5.5 net carbs (10 total) / 22 fat / 4 protein each
This might be the single healthiest keto meal of all time. It tastes just as yummy as carb heavy oatmeal, but contains:
…all for only 4.5 net carbs!
Ingredients:
Instructions:
Combine all dry ingredients and water over low heat. Cook about 5 minutes, just as you would regular oatmeal. You can also cook it in the microwave for about 45 seconds, but watch carefully because it likes to boil over!
I portion these out ahead of time and bring them to work in a pyrex, which is perfect for the microwave method. Just remember that flax and hemp should be refrigerated after opening.
Topping ideas:
This recipe is highly flexible so feel free to substitute basically whatever you want in here (although hemp seeds are a major source of those nutritional benefits).
Macros: 360 cal | 4.5 net carb (10.5 total) | 30 fat | 14.5 protein
This is something I always keep in my freezer for a quick and protein-packed meal. Note, any tomato-based soup will always be a touch high in carbs (8 net). But as filling as it is, I hope this is something you can squeeze into your macros on those chilly fall and winter days.
Ingredients:
Instructions:
Heat oil in pan, then add shallots and sauté until translucent.
Add peppers and celery, cooking until softened.
Add corn, beans, tomato paste, diced tomatoes, and all seasoning.
Add broth, as necessary, until the consistency looks about right (this will cook down a bit).
Reduce heat to low and simmer another 30-60 minutes.
Cook meatless crumbles in a skillet according to package directions, only stirring into the chili just before you take it off the stove (this keeps it from dissolving into the chili, yuck).
Macros:
Makes 6 servings: 275 cal | 8 net carb | 15 fat | 17 protein each
Recipe Notes:
I’m a total wimp when it comes to spice. Honestly, its embarrassing. So feel free to double or triple the chili and cumin, even throw in some cayenne.
Note on Soy:
Soy is a pretty controversial ingredient. It can disrupt your body’s estrogen receptors, potentially interfere with thyroid function, contains phytates (which act as anti-nutrients and may lead to leaky gut), has a high amount of omega 6, and is almost always GMO.
Personally, I stick them in the “not good for you, but not terrible enough to avoid altogether” camp. I limit my consumption to the occasional meal, and never eat it in it’s processed form (so, no soy imitation meat for this girl).
I find black soy beans to be the best option, texture wise, for an authentic yet keto-friendly chili. But ultimately, its up to you whether you’d like to include them.
For some more info on soy, check out these sources:
https://www.healthline.com/nutrition/is-soy-bad-for-you-or-good
https://www.amymyersmd.com/2014/07/5-reasons-soy-is-not-a-health-food/
When I first made these muffins, my husband was literally swearing about their perfection as he ate them. Not gonna lie, some explicatives may have slipped out of my mouth too. The texture is authentic and the spice is delightful. These are a great ‘treat’ to pack for snacks at work, perhaps to accompany a cup of coffee?
Ingredients:
For the muffins:
Note: Its not a mistake, there are no sweeteners in this recipe! But if you’re looking for a sweeter treat, feel free to add a few drops stevia or pure monk fruit.
For the frosting:
Instructions:
Preheat oven to 350F and grease a 12-muffin tin. Take out your cream cheese and butter (for the frosting) to soften.
Sift together dry ingredients in one bowl.
In a separate bowl melt the butter, then stir in the pumpkin. Finally, add eggs and vanilla and stir. Combine wet and dry ingredients.
Spoon into the muffin tins, and flatten tops since this batter does not rise. Bake for 25 minutes.
Meanwhile, make the frosting. Beat together all ingredients with a hand mixer until frosting consistency.
You can store these in the fridge for a week, but I recommend keeping the frosting separate and topping just as you are ready to eat.
Macros (recipe makes 12 servings):
Muffins: 185 cal | 3.5 net carb (8 total) | 16 fat | 6 protein
Frosting: 135 cal | 1 carb | 14 fat | 1 protein per serving
I’m not sure whether these should be categorized as muffins, or brownies, or cupcakes, or crack… but whatever they are, they’re sure to satisfy any chocolate cravings!
Ingredients:
For the muffins:
Optional Ingredients:
For the frosting:
Instructions:
Preheat oven to 350F and grease a 12-muffin tin. Take out your cream cheese and butter to soften.
Sift together dry ingredients. Melt the butters, and then stir in the pumpkin. Finally, add eggs and vanilla and stir. Combine wet and dry ingredients.
If desired, add chopped pecans and chocolate at this point. Or save the pecans to put on top, whatever you like.
Spoon into the muffin tins, and flatten tops since this batter does not rise. Bake for 25 minutes. (You can also make this in an 8×4 loaf pan by baking 50 minutes).
Meanwhile, make the frosting. Beat together all ingredients with a hand mixer until frosting consistency.
You can store these in the fridge for a week, but I recommend keeping the frosting separate and topping just as you are ready to eat.
Macros (recipe makes 12 servings, no pecans or sweeteners):
Muffins, no chocolate chips: 179 cal | 2 net carb (6 total) | 15 fat | 6 protein
Muffins, with bittersweet wafers: 194 cal | 3 net carb (7.3 total) | 16 fat | 6 protein
Frosting: 135 cal | 1 carb | 14 fat | 1 protein per serving
Keto Vegetarian Girl 