Chicken and waffles was a meal I ordered once in a blue moon because it always felt gluttonous and unhealthy. A "normal" standard American Diet version of this meal easily boasts 306 grams of carbohydrates and upwards of 123 grams of sugar; not even counting the sugar and carbs from any syrup you'd slather on top--YIKES!! (These nutrition facts I pulled from a popular restaurant's chicken and waffle menu version, eek!)

My keto version is about 6 grams of net carbs for an ENTIRE SERVING (2 pieces of chicken and 2 waffles PLUS keto maple syrup!) I no longer feel guilty eating this meal and neither should you. It's also become a favorite in my household with my kids.

I also opted to use my Cosori air fryer to cut out any further polyunsaturated fats that would have been used if I deep fried the chicken. More on polyunsaturated fats and MegaTrans fats in a separate blog post. For now, know that the air fryer option still produces a crispy crust while keeping the inside moist and flavorful. Bon appetite! 

Ingredients:
2-3 pounds skinless chicken thighs
3 cups pork pankos (pork rind "bread" crumbs)
1 cup shredded parmesan
1 cup almond flour
3 eggs, beaten
1 teaspoon Pink Himalayan sea salt
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon pepper
Waffle Recipe

Directions:

1. Pour the almond flour, pork panko crumbs and beaten eggs in 3 separate shallow bowls.
2. Add the spices, salt and pepper in with the almond flour. Mix and set aside.
3. Add the parmesan cheese to the pork panko crumbs. Mix and set aside.
4. Dip the chicken in the beaten eggs, then dip it in the almond flour mixture.
5. Dip it back into the beaten eggs, then dip it in the pork panko mixture.
6. Air fry the chicken in your air fryer at 400° for 25-30 minutes.
7. Cook the waffles according to the recipe here. 
8. Serve together with a side of Keto maple bacon.

Make it with our current product favs

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These keto waffles tastes just like traditional flour batter it's amazing. Your non-ketoers in your life will never guess that there are zero grains in this recipe. The key is to watch the waffle iron closely to make sure your waffles don't get too brown which will result in a dry waffle. 

If you like extra crispy waffles, the best thing is to heat them from frozen in a toaster to get a crunchy outside. Make sure to follow the tip to undercook the waffles a bit if you plan to make them to freeze ahead.

Tools:
Waffle iron (I LOVE my Dash Waffle Iron)

Ingredients:
Recipe makes 6-7 waffles
3/4 cup  almond flour
1 tablespoon psyllium husk powder
1/2 cup (4 oz) cream cheese 
4 eggs
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon stevia or Monkfruit

Directions:

1. All ingredients into a blender and blend until combined.
2. Use some avocado spray and pour into Dash Waffle iron.
3. Serve immediately
4. To freeze: Slightly undercook your waffles (not too brown). Place cooled waffles in an airtight freezer-safe container. Layer a sheet of parchment paper in between each waffle and stack neatly and freeze. When you want a waffle, simple pop the frozen waffle in the toaster and boom, instant breakfast!

Make it with our current product favs!

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It can't get easier than a one-pan dish with 4 ingredients and 3 steps!! This chorizo hash recipe is a great meal to change up your normal breakfast routine. The yummy spices offer a nice kick to the pallet and the radishes offer a great alternative to potatoes. Once the radishes cook down, they look like little diced up red-skinned potatoes and soak us what you're cooking them in, so you can't even tell.

You can serve this up as it is or with a fried egg on top (our favorite) or with a size of low carb tortillas for wrapping. Either way this hash will surely win over even your pickiest eater!

Ingredients:
1 pound ground Chorizo (We LOVE Grass Roots Coop's brand. Click here for $30 Coupon on your order)
2 bunches radishes, diced small
1 tablespoon Avocado oil
1 small onion
salt and pepper

Directions:

1. In a skillet, heat avocado oil and sauté the onions and radishes until they are slightly softened.
2. Add the ground chorizo and cook through.
3. Season with salt and pepper to taste.

This muffin recipe is super versatile. I use it as the base for many of my baked goods because the result is a moist and fluffy cake that isn't too sweet.

This means you can add whatever topping you like. Add some lemon zest and a tablespoon of lemon juice (or 2 drops of Young Living Lemon Essential Oil—my preferred route) and 1/3 cup of fresh blueberries for a yummy lemon-blueberry flavor. Or add a half cup of Lily's Dark Chocolate Chips for a keto chocolate muffin version. Or go full chocolatey goodness with a double-chocolate muffin by adding subbing the base flour with 3/4 cup almond flour and 1/4 cup of unsweetened baker's powdered cocoa. Add in some chocolate chips and another tablespoon of swerve and boom, a keto double-chocolate muffin that tastes sinful with less than 2gram Net Carbs per serving!

Have fun with your toppings and flavors. With this base recipe, the sky's the limit!

Yields: 12 mini muffins
Ingredients:
1 cup almond flour
5 tablespoons heavy whipping cream
3 tablespoons Swerve
1 egg, lightly beaten at room temperature
1 teaspoon vanilla 
1/4 teaspoon salt
2 teaspoons baking powder

Directions:

1. Mix all ingredients in a bowl and add your flavor/topping of choice (see notes above).
2. In a greased mini muffin tray add batter and bake ay 350° for 18-20 minutes.
   **Almond flour doesn't brown. If you want a caramel-colored top, stick the muffins under the broiler for 1-2 minutes or until the tops of the muffins are a lightly brown
   
3. Allow the muffins to sit for 5-10 minutes to set before taking then out. Enjoy!

With only 4 ingredients this overnight chia pudding is a great Keto breakfast option when don't feel like eating eggs and bacon (ha!). Don't be fooled by the name. This meal is not at all like a sweet pudding, but more of a oatmeal-porridge-custard consistency.

Chia seeds absorb liquid and expand in size overnight giving this pudding its texture. You can still taste the seeds, so if you are not a seed person, you may want to try ground chia seeds instead. The toppings a endless from berries to nuts to a few Lily's brand chocolate chips!

Ingredients
2 tablespoons chia seeds
1/2 cup coconut cream
1/2 cup unsweetened almond milk
2 tsp maple syrup (Try this keto brand) or yacon syrup (This is our favorite. Click here)

Directions

1. Mix all the ingredients in a glass jar. (The 8oz mason jars work well).
2. Stir until well combined. Cover and refrigerate for at least 1 hour or overnight for better results.
3. Makes 2 servings

There are many keto pancake recipes out by now. Some that are only 2 ingredients and others you can microwave (so crazy!). While those recipes have their place, I still desire light, fluffy and delicious pancakes. Don't get me wrong, these pancakes are filling – 1 or 2 pieces and you'll be satisfied for sure. There are a few more ingredients to this recipe than others, but very well worth it!

Ingredients:
Recipe makes 6-7 pancakes six inch pancakes
3/4 cup  almond flour
1 tablespoon psyllium husk powder
1/2 cup (4 oz) cream cheese 
4 eggs
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon stevia or Monkfruit

Directions:

1. All ingredients into a blender and blend until combined.
2. Heat butter in a frying pan over medium heat and fry.
3. Wait until the edges a lightly golden before you flip. If not serving immediately, keep the cooked pancakes in the oven on warm.

If you've been searching for a keto breakfast that is NOT scrambled eggs, then search no further. These keto blueberry muffins are soft and moist and offer a pastry-style keto options to give your breakfast choices more variety,

Makes 10-12 muffins 
​Ingredients:
​2 cups almond flour (I recommend this one)
5 tablespoons Swerve sweetener
1/2 tablespoon baking powder
1/4 teaspoon sea salt
10 tablespoons coconut cream (I recommend this one)
2 large eggs, lightly beaten
2 teaspoons vanilla extract
2 drops lemon essential oil* (I ONLY recommend ingesting this brand)
1/3 cup blueberries

Directions:
Preheat the over for 350° .

In a large bowl, ​combine together the wet ingredients — Coconut cream, eggs, vanilla and essential oil.

In a separate bowl, combine all the dry ingredients — flour, sweetener, baking powder and salt.

Whisk together until combined, breaking up any clumps of flour. Gradually add the dry ingredients mixture to the wet ingredients. Mix until just combined, but don't overmix.

Wash the blueberries and pat them dry. Add a dusting of almond flour (about 1 tsp) and toss the blueberries in the flour. Add the dusted blueberries to the batter and fold in.

Bake 25 minutes. An inserted toothpick should come out clean or with a few dry crumbs. Cool for 5 minutes and serve the muffins with Kerrygold butter! 

*I do not recommend ingesting ANY essential oil brand. The only brand I suggest for use in cooking is Young Living due to its high and pure quality and FDA certified Vitality Line. If you need help ordering Young Living oils, please contact me or click here.

When you have young children its often already difficult enough to get them to eat veggies. But for whatever, even before our keto transition, my kids LOVED quiche—specifically broccoli cheddar quiche. So I took advantage of this of course and load the quiche up with tons of broccoli, LOL! I used to make quiche once a week. Now I make it just as often without the crust and it's still a hit every single time. Below is my keto remake using heavy whipping cream to up the healthy fats.

This simple, no-nonsense recipe is super easy and super forgiving. Don't have cheddar cheese? No problem; shredded mozzarella will do. Or even a bag of Mexican blend which I've been known to use as a last resort more times than once. It always comes out fluffy and light.

Make this for a hearty breakfast or lunch. I've even made this for dinner on days I don't want a fuss or a mess. Literally crack the eggs, whisk them and transfer them to a oven safe dish and voila! 

Ingredients:
6 large eggs
1/2 cup heavy whipping cream
1 tablespoons sour cream
1 cup frozen broccoli, defrosted and cut into smallish chunks
3/4 cup cheddar cheese, grated
salt and pepper to taste

Directions:

1. Combine eggs, heavy whipping cream and sour cream in a bowl until completely combined. Season with salt and pepper.
2. In a quiche baking dish, spread 1/4 cup of cheese on the bottom of the dish.
3. Spread the defrosted broccoli evenly throughout.
4. Sprinkle the remaining cheese on top.
5. Pour egg mixture and use a fork to move broccoli around so they are all immersed in the egg mixture.
6. Bake in the oven at 350° for 35-40 or until the middle is no longer jiggly.
7. Serves 8.

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