Keto, Low Carb, Gluten Free, Grain Free, Nut Free, Dairy Free and Sugar Free!!! Per Tablespoon Serving: Calories: 5, Fat: 0g, Protein: 0g, Carbs: 1g
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Nutrition information will vary depending on what brands of ingredients you use. However, here is a general break down of the nutrition info (for 1 Tablespoon serving): Calories 65 Carbs: 1g Fat: 7g Protein: 1g
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I NEVER ate Brussels Sprouts growing up. I refused to even try them. It’s taken me 30+ years and a lot of pestering from my partner, to actually give them a try. But once I did – I was hooked!!! These little green globes of goodness are soooo healthy, soooo tasty and make a great side dish to Pork, Chicken, Beef, Salmon, etc.!
Prep time: 5 MINUTES
Cook time: 30-40 MINUTES
INGREDIENTS:
1 pound of frozen Brussels Sprouts
2 Tablespoons Extra Virgin Olive Oil
3 Tablespoons Balsamic Vinegar or Apple Cider Vinegar
Pink Himalayan Salt, Ground Black Pepper & Garlic Powder, to season liberally to taste
DIRECTIONS:
Pre-heat the oven to 400 degrees F.
Place sprouts in a medium bowl. Toss with olive oil and balsamic vinegar. Season generously with salt, pepper and garlic powder.
Pour Brussels Sprouts onto a large foil lined baking sheet and roast for 30 to 40 minutes or until sprouts are tender on the inside but brown and crispy on the outside.
Make sure you stir them a few times while they are roasting in the oven. Serve warm with your favorite Keto protein/meat!!
**** Sometimes, I can only find a 12oz bag of frozen Brussels Sprouts, so I just use that and keep all the other ingredients/measurements the same. You can use fresh sprouts but you will have to prep them first: wash, cut off hard stem pieces, cut in half if sprouts are very big. I personally like the frozen ones because they are consistent in size and will roast more evenly. ****
Nutrition information for 6 servings: Per serving: 128 Calories, 10.6g Fat, 1.8g Protein, 8.7g Total Carbs, 5.5g Fiber, TOTAL CARBS = 3.2g
Nutrition information will vary depending on what brands of ingredients you use. However, here is a general break down of the nutrition info for 4 servings:
Per serving: 317 Calories, 23.4g Fat, 16.9g Protein, 8.8 Total Carbs, 1.4g Fiber, 7.4g NET CARBS
Nutrition information for 8 servings: Per serving: 109 Calories, 10.6g Fat, 0.8g Protein, 3.3 Total Carbs, 1.2g Fiber, TOTAL CARBS = 2.1g
Per Serving (12 servings in recipe): 150 calories, 16g fat, 1g carbs; 0.5g protein
Nutrition information will vary depending on what brands of ingredients you use. However, here is a general breakdown of the nutrition info for 1 serving (recipe serves 6):
Per piece: 268 Calories, 20g Fat, 10.1g Protein, 1.3g Total Carbs, 0g Fiber, 1.3 g Net Carbs
Nutrition information will vary depending on what brands of ingredients you use. However, here is a general break down of the nutrition info per serving (recipe makes 6 servings):
Per serving: 108 Calories, 10g Fat, 2.9g Protein, 0.9g Total Carbs, 0.4g Fiber, 0.5g NET CARBS
Nutrition information will vary depending on what brands of ingredients you use. However, here is a general break down of the nutrition info for 1 serving (recipe makes 2 servings) :
Per serving: 475 Calories, 30.6g Fat, 29g Protein, 15g Total Carbs, 8g Fiber, 7g NET CARBS
With warm weather approaching and the sunny outdoors calling to us, who wants to spend all evening indoors cooking dinner? Not me! That’s for sure!
Fresh and yummy salads are my go-to meals when it’s hot out and I don’t want to spend much time cooking. I am going to share with you some of my favorite quick, easy and delicious Keto Salad ideas to keep it interesting and delicious!
To make this super easy, buy a pre-cooked rotisserie chicken, and toss the white meat in buffalo sauce (equal parts melted butter & franks hot sauce for medium heat). Serve buffalo chicken over a bed of greens or your favorite salad and top it all off with a yummy blue cheese dressing. Throw in some finely chopped celery for that crunch and there you have it! Low carb Buffalo Chicken Salad!
If you are grilling outside, well season your chicken with salt & pepper and grill it up! Slice it and toss in buffalo sauce.
I am a little lazy keto when it comes to dressings, I usually buy Ken’s Blue Cheese. It’s relatively low in carbs and gluten free but not made with keto friendly oils. I don’t eat it that often so I kind of consider it a cheat when I do.
If you are strict, you can always make you own blue cheese dressing! When I am feeling a bit less lazy, I will make the blue cheese dressing from scratch. It’s actually super easy to make.
Combine all the ingredients in a bowl and mash and blend well. Season with salt and pepper. Cover and refrigerate for about an hour or so to let the flavors come together. If you want to thin out the dressing a bit, add a tad bit more vinegar. Serve over your favorite salad or as a dip for buffalo chicken wings! Yum!
Always a classic and always delicious! Serve this salad with grilled or sauteed chicken or shrimp, topped with shaved parmesan and creamy caesar dressing. To keep it Keto you just have to skip the croutons! Caesar Salad is usually served on chopped Romaine Lettuce, but use what you want.
For the protein: You can grill, blacken, sautee, fry, bake, or buy (rotisserie chicken) the chicken or shrimp to add to your Caesar Salad.
The Dressing: I tend to buy most of my salad dressings, for the sake of convenience, but for holidays and special occasions, nothing beats a fresh and delicious homemade dressing. Check out my Classic Caesar Keto Dressing recipe below!
I love Cobb Salad! Who can argue with seasoned grilled chicken, chopped hard boiled egg, real bacon crumbles, chopped avocado, blue cheese crumbles, sliced red onion, tomato and a nice creamy dressing, all over your favorite salad mix! Sign me up! There really is nothing fancy about a Cobb Salad – use the toppings you like and your favorite dressing and you have a simple, delicious, healthy, summer salad!
Ditch the drive thru and serve this mexican inspired salad! Treat the taco Salad like tacos, so that means any toppings go:
Guacamole, smashed avocado, chopped jalapeno, pico de gallo, cooked ground seasoned beef/turkey/chicken, shredded cheese, sour cream, salsa, black olives, diced red onion, chopped tomatoes, squeeze of lime juice, fresh cilantro, etc.
The possibilities are endless and so customizable!
Ditch the drive thru and opt for a Keto-ized Big Mac inspired Salad instead. Sliced up burgers, on a bed of chopped Iceberg or romaine lettuce, finely diced white onions, chopped pickles, and big mac sauce/dressing. It’s a pretty awesome replacement for the carb & sugar laden fast food one.
Add all of the sauce ingredients into a small bowl. Mix until well combined. Cover and refrigerate for at least an hour, before serving. Will keep in the fridge for up to 3 days.
amzn_assoc_placement = “adunit0”; amzn_assoc_search_bar = “true”; amzn_assoc_tracking_id = “noreensketo0b-20”; amzn_assoc_ad_mode = “manual”; amzn_assoc_ad_type = “smart”; amzn_assoc_marketplace = “amazon”; amzn_assoc_region = “US”; amzn_assoc_title = “My Amazon Picks”; amzn_assoc_linkid = “175760acdca1f7b480ce67e4c9c7c589”; amzn_assoc_asins = “B079X96T9S,B07BLMSKDR,B07Q6W79Y7,B076HBPBKZ,B07LB935T3,B076HC9JRW”;Shrimp is a great quick dinner idea because it cooks super fast. Before grilling, sauteing, or broiling, toss the shrimp in your favorite seasonings.
I like to change up it all the time, but here are some of my go to seasoning choices:
I love a nice Tuna salad anytime but it’s super great in the summer because it requires no oven!! (if you leave out the hard boiled eggs). Check out the recipe below:
This recipe can also be used to make Chicken or Turkey Salad, just sub out the protein and everything else stays the same. Serve over a bed of leafy greens, piled up in a FatHead Bun with some bacon, or wrapped up in large romaine lettuce leaves. Or like how I ate most of it – straight out of a bowl!!
Combine all ingredients in a bowl and stir until well combined. Add salt & pepper to taste. Refrigerate any leftovers.
Serve Keto Tuna Salad on a bed of Butter Lettuce, Romaine, Spring Mix, Spinach, etc. Or eat on slices of cucumber or piled up on a Fathead bun with a strip of bacon… YUM!! This recipe can also be used to make Chicken or Turkey Salad, just sub out the protein and everything else stays the same.
amzn_assoc_placement = “adunit0”; amzn_assoc_search_bar = “true”; amzn_assoc_tracking_id = “noreensketo0b-20”; amzn_assoc_ad_mode = “manual”; amzn_assoc_ad_type = “smart”; amzn_assoc_marketplace = “amazon”; amzn_assoc_region = “US”; amzn_assoc_title = “My Amazon Picks”; amzn_assoc_linkid = “42b627e31d6b6a2e049df8aff23471c0”; amzn_assoc_asins = “B001SB8AZC,B01DP28C22,B06W574ZBK,B01BKJW2AU,B079GPYLHL,B00LGLHUA0,B01LPN0ZK0,B074Z8JB31,B000VK49ZG,B005CD41PK”;I love the flavor combo of grilled chicken, melted cheese, bacon crumbles and yummy ranch dressing. For the dressing, I buy mine from a local orchard that has a farmers market. They make a bunch of their own sauces, dressings, jams,etc. The ranch I get is AWESOME and zero carbs per serving. Find a ranch dressing that you love and is low carb and you will stick with it! Check out your local markets, farms and orchards because you never know what amazing treats you will find.
If you aren’t lucky enough to have found the perfect ranch dressing to buy, a packet of hidden valley ranch seasoning will do as well. If you want to make your own homemade Keto Ranch Dressing, here’s my recipe:
Per Serving (12 servings in recipe): 150 calories, 16g fat, 1g carbs; 0.5g protein
Nutrition information will vary depending on what brands you use. However, here is a general break down of the nutrition info (for 4 servings) which included the optional green onions and 2 hard boiled eggs:
Calories: 310, Total Carbs: 1 gram, Dietary Fiber: 0.2 grams,NET CARBS: 0.8 grams, Fat: 25.5 grams, Protein: 18 grams.
This recipe can also be used to make Chicken or Turkey Salad, just sub out the protein and everything else stays the same. Serve over a bed of leafy greens, piled up in a FatHead Bun with some bacon, or wrapped up in large romaine lettuce leaves. Or like how I ate most of it – straight out of a bowl!!
Combine all ingredients in a bowl and stir until well combined. Add salt & pepper to taste. Refrigerate any leftovers.
Serve Keto Tuna Salad on a bed of Butter Lettuce, Romaine, Spring Mix, Spinach, etc. Or eat on slices of cucumber or piled up on a Fathead bun with a strip of bacon… YUM!!
Variations:
This recipe can also be used to make Chicken or Turkey Salad, just sub out the protein and everything else stays the same.
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Keto, Low Carb, Gluten Free, Grain Free, Nut Free, Dairy Free and Sugar Free!!! Nutrition information for 6 servings: Per serving: 17 Calories, 0.1g Fat, 0.8g Protein, 3.9 Total Carbs, 1.5g Fiber, TOTAL CARBS = 2.4g
This is a hearty & filling dinner idea that I whip up on special occasions. I used to eat this dish pre-Keto and didn’t have to change much except ditching the pasta. I eat it over cauliflower rice, zucchini noodles, broccoli, etc. If you have non- keto people to feed simply serve this yummy alfredo over pasta. Everyone will be happy! Don’t like Shrimp? Sub it out for precooked chicken. Hope you love it!! =)
Nutrition information will vary depending on what brands you use and does NOT include the cauliflower rice or veggie I serve it over. However, here is a general break down of the nutrition info (for 5 servings):
Calories: 485, Total Carbs: 11.5 grams, Dietary Fiber: 1.3 grams, Net Carbs: 10.2 grams, Fat: 38.4 grams, Protein: 24.7 grams.
Nutrition information will vary depending on what brands you use. However, here is a general break down of the nutrition info (for 4 servings):
Calories: 230, Total Carbs: 1.5 grams, Dietary Fiber: 0.1 grams, Net Carbs: 1.4 grams, Fat: 19.7 grams, Protein: 8.8 grams.
I can’t take credit for creating this yummy low carb garlic farmer’s cheese spread. I had it once at my boyfriend’s parents house and well, I had to try to recreate it as soon as possible! It has become a staple at my house now. Anytime I make sauteed or roasted pork chops, or grilled chicken, I also make this yummy garlic cheese spread to serve along side my protein. I love dipping my roasted Brussels Sprouts in it! Any leftovers from dinner, can be used as a veggie dip- I personally love dipping sliced radishes in this stuff, but celery would work too.
This is a hearty & filling dinner idea! You can reduce the calories by increasing the servings to 8. You will still have decent size pieces and won’t be disappointed! I used Ground Chuck Beef which is higher in calories & fat compared to other ground beef and ground turkey. The nutrition info is based on what I used.
Nutrition information will vary depending on what brands you use. However, here is a general break down of the nutrition info (for 6 servings):
Calories: 525, Total Carbs: 9.6 grams, Dietary Fiber: 2.4 grams, Net Carbs: 7.2 grams, Fat: 39.4 grams, Protein: 39.1 grams.
I make some version of this Keto “Lasagna” pretty regularly. I have learned from all those attempts that it’s best to keep it simple – Meat, Cheese, Sauce, Spinach & Ricotta! Simple & delicious!! This is awesome to make ahead! It sets great overnight and allows you to cut clean slices out of it.
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Nutrition information will vary depending on what brands you use. However, here is a general break down of the nutrition info (for 4 servings) which included the optional green onions and 2 hard boiled eggs:
Calories: 310, Total Carbs: 1 gram, Dietary Fiber: 0.2 grams,NET CARBS: 0.8 grams, Fat: 25.5 grams, Protein: 18 grams.
Thanksgiving is over and now you are left with probably pounds of turkey meat. Well here’s a great way to use those leftovers…Keto Turkey Salad!! This recipe can also be used to make Chicken or Tuna Salad, just sub out the protein and everything else stays the same. Serve over a bed of leafy greens, piled up in a FatHead Bun with some bacon, or wrapped up in large romaine lettuce leaves. Or like how I ate most of it – straight out of a bowl!!
Combine all ingredients in a bowl and stir until well combined. Add salt & pepper to taste. Refrigerate any leftovers.
Serve Keto Turkey Salad on a bed of Butter Lettuce, Romaine, Spring Mix, Spinach, etc. Or eat on slices of cucumber or piled up on a Fathead bun with a strip of bacon… YUM!!
Variations:
This recipe can also be used to make Chicken or Tuna Salad, just sub out the protein and everything else stays the same.
As an Amazon Affiliate Associate I earn a small commission from qualifying purchases
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A lot of people think that eating healthy means spending lots of money they don’t have on food they don’t love. Then add in a specialized diet like Keto and some may even think that its impossible… well it ain’t!! Here are some tips and ideas that have helped me to live within my budget, not get bored and remain Keto for life!
Buying in bulk is pretty much always going to help save money. I regularly check out the online circulars of my local grocery stores to see what chicken/turkey/beef/fish they have on sale that week. Even if I don’t need it at that moment, if it’s a great price I will stock up and freeze it.
Almond Flour – a 3lb bag at Costco is about $13 where I am. I haven’t found a better quality brand at a better price yet. I love this stuff!! I use almond flour for a lot of my baking.
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Coconut Flour: tends to be a little bit cheaper than Almond Flour, from what I have seen in stores.
Chicken/Turkey/Ground Beef: I stock up on chicken breast and ground beef when it’s around $1.50-$2 a lb. I portion it out into 1 lb per ziploc bag, so I know when I grab it out of the freezer how much I’m getting.
Frozen Veggies: I hate when I buy fresh veggies and they go bad before I get to use them. It’s such a waste of food and money, so on a budget I find getting frozen veggies really helps to reduce the waste. I mostly try to get organic veggies, but sometimes my budget just doesn’t allow for it. In that case, typically I go for store brand frozen veggies that are cheaper and just as good quality as name brand ones. For organic veggies, Costco has some great frozen organic veggie choices (cauliflower rice, Broccoli, Green Beans, Brussels Sprouts) and I try to stock up with them as often as I can.
Organic Salad Spring Mix: On Keto, you should be eating a lot of greens! The best deal I have found on this type of salad mix is Walmart’s Organic Brand- a 16 oz tub goes for about $3.80. Compared to my local grocery stores, this is at least $2 cheaper. https://grocery.walmart.com/ip/Marketside-Organic-Spring-Mix-16-oz/44391169
**TIP** To keep salad mixes fresh in a bag or plastic tub, place a few pieces of clean paper towel inside the container. This will help absorb any extra moisture and I find it helps the salad last a bit longer.
Cheese/Cream/Butter/Eggs: I normally buy these at Walmart and I buy the generic store brands. I have compared the prices to a local Aldi’s in my area and Walmart is cheaper on Cheese, Heavy Cream,Eggs and Butter. However, that may vary from store to store and region to region. If you are Strict Keto you will want to eat grass fed dairy as much as possible. Grass Fed doesn’t fit into my budget, but I do what I can.
You would be surprised what Keto Treasures you can find in some unexpected places.
I have seen lots of Pink Himalayan Sea Salt at TJ Maxx/ Marshalls/Homegoods, Ocean State Job Lots, Big Lots, Burlington Coat Factory and even some Dollar Stores.
Along with the Pink Salt, I have seen different Keto friendly flours (coconut/almond), Keto protein powders, cocoa butter, cocoa powder, collagen powders, sugar free coffee syrups, avocado oil, olive oil, low carb pastas & much more. Their stock is always changing so if you find something, stock up on it, because it will NOT be there when you go back.
What’s the deal with the Pink Himalayan Salt? It contains a bunch of trace minerals and adding this salt on a Keto diet can be beneficial. Salt, potassium, magnesium, and calcium are some of the most important electrolytes. It’s important that you are getting enough of them and drinking enough fluids. A lot of people think the Keto Flu is only possible at the beginning, but your electrolytes being off can happen anytime. So listen to your body.
Noreen’s Keto Kitchen & Life 