5 Ingredient Keto Chocolate Cereal

5 Ingredient Keto Chocolate Cereal

I love simple low-carb recipe like this breakfast keto cereal! It takes just a few minutes to prepare and you've got breakfast sorted for two weeks. Keto diet planning can't get easier than that.

It's so versatile and you can use any nuts or seeds. I like using flaked coconut and almonds because they get really crispy and taste like proper breakfast cereal — you won't even know it's low-carb! Apart from cacao powder, you can add cinnamon, vanilla or almond extract. You can add sweetener but it tastes great even without it.

I like to serve mine with unsweetened almond milk or hazelnut milk but it goes well with other options such as yogurt, cream or coconut milk. You can even use it as topping on your favourite low carb ice-cream or these breakfast parfaits.

It's very low in carbs and simply delicious — I hope you like it as much as I do!

Preparation time

Hands-on:     5 minutes
Overall:     20 minutes

Nutritional values (per serving, about 1/2 cup/ 57 g/ 2 oz)

Total Carbs	10.1	grams
Fiber	6.1	grams
Net Carbs	4	grams
Protein	6.9	grams
Fat	29.6	grams
of which Saturated	16.2	grams
Energy	310	kcal
Magnesium	91	mg (23% RDA)
Potassium	305	mg (15% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (9%), fat (86%)

Ingredients (makes 10 servings)

• 3 cups unsweetened coconut flakes (180 g/ 6.4 oz)
• 2 cups unsweetened flaked almonds or more coconut (180 g/ 6.4 oz)
• 2 tbsp cacao powder or Dutch process cocoa powder (11 g/ 0.4 oz)
• 2 tbsp melted virgin coconut oil (30 ml)
• 1/2 cup 90% dark chocolate chips (90 g/ 3.2 oz) - use at least 85% chocolate or sugar-free chocolate
• Optional: 1/8 tsp sea salt
• Optional: 1-2 tbsp granulated Erythritol or Swerve, or other low-carb sweetener from this list

Serve with:

• coconut milk such as Aroy-D or heavy whipping cream (I thin it down with some water, using 1/4 cup each cream and water)
• any unsweetened nut or seed milk (make your own by following this simple guide)
• full-fat plain yogurt or dairy-free coconut yogurt
• fresh or frozen berries or low-carb berry jam
• cacao nibs instead of chocolate chips for 100% sweetener-free cereal

Instructions

1. Preheat the over to 150 °C/ 300 °F (fan assisted). Place the coconut flakes, almonds flakes, cacao powder and salt in a bowl. If you can't eat nuts, use more coconut flakes. Optionally, add sweetener and salt. Mix until well combined.
2. Add melted coconut oil and combine.
3. Place in a large baking tray and spread evenly. Bake in the oven for 10 minutes, mixing the coconut and turning the tray half way through.
4. Remove from the oven and let it cool down. Add dark chocolate chips or chopped dark chocolate.
5. Serve with coconut milk, almond milk or full-fat yogurt.
6. Store at room temperature in a sealed jar for up to 2 weeks.

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Easy Low-Carb Instant Pot Frittata

Easy Low-Carb Instant Pot Frittata

This is by far the easiest way to make a frittata! This Instant Pot Frittata is super light and fluffy, great for a crowd, and super versatile if you’d like to switch up the fillings. You could add cooked sausage or bacon, chorizo would be great here too, or even diced ham.

We’ve went with a Southwestern theme topping it off with jalapeños, sour cream, and avocado! This is also a great recipe for batch cooking as this keto frittata keeps really well in the refrigerator, just make it on Sunday to have on hand all week!

Be sure to use a heat proof ceramic baking dish since we’re cooking with pressure here. You could also use a metal cake pan but I’d avoid glass.

Preparation time

Hands-on:    10 minutes
Overall:     40 minutes

Nutritional values (per serving)

Total Carbs	5.9	grams
Fiber	2.4	grams
Net Carbs	3.5	grams
Protein	9.4	grams
Fat	17.6	grams
of which Saturated	7.3	grams
Energy	218	kcal
Magnesium	23	mg (6% RDA)
Potassium	330	mg (17% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (18%), fat (75%)

Ingredients (makes 8 servings) Frittata:

• 8 large eggs
• 1/3 cup heavy whipping cream (80 ml/ 2.7 fl oz)
• 1/2 cup shredded cheddar cheese (57 g/ 2 oz)
• 1/4 cup diced bell pepper (37 g/ 1.3 oz)
• 1/4 cup minced red onion (40 g/ 1.4 oz)
• 1/2 cup chopped spinach (15 g/ 0.5 oz)
• 1 tsp sea salt
• 1 tsp chili powder, or to taste
• 1/8 tsp black pepper

Toppings:

• 1 avocado (200 g/ 7.1 oz)
• 1 tomato, diced (200 g/ 7.1 oz)
• 1/4 cup minced red onion (40 g/ 1.4 oz)
• 1/2 cup sour cream (115 g/ 4 oz)
• 1 fresh or pickled jalapeño pepper, sliced (15 g/ 0.5 oz)
• 2 tbsp minced chives or spring onion

Instructions

1. In a medium bowl beat the eggs and heavy cream together until fluffy.
2. Add in the remaining ingredients and mix to combine.
3. Pour the mixture into a 18 cm (7 inch) lined ceramic baking dish sprayed or brushed with some olive oil or ghee.
4. Place one cup of water in the bottom of the Instant Pot, add the steamer rack to the pot and place the ceramic dish on top of the rack. Cover and set to Manual for 12 minutes, high pressure, and then let it naturally release for 15 minutes before removing and inverting onto a serving platter.
   
5. Mix the chopped tomato and the remaining red onion. Season with salt to taste. Top the frittata with all of the toppings and serve. Store in an airtight container in the refrigerator for up to 5 days.

http://bit.ly/2Rwlhos

Keto Fish Tacos

Keto Fish Tacos

Fish tacos are one of our favorite meals — they’re quick, delicious and most components can be made ahead, making them an easy mid week low-carb meal.

They’re also a great option for dinner parties as you can have bowls of all the different toppings and allow guests to put together their own tacos. The spice mix also works great for chicken or shrimp, or for a vegetarian option use halloumi.

And don’t be put off by the long ingredient list — these healthy low-carb tacos are very easy to put together and require little preparation time.

Preparation time

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving)

Total Carbs	17.8	grams
Fiber	9.3	grams
Net Carbs	8.5	grams
Protein	26.8	grams
Fat	31.7	grams
of which Saturated	7.2	grams
Energy	446	kcal
Magnesium	132	mg (33% RDA)
Potassium	934	mg (47% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (25%), fat (67%)

Ingredients (makes 4 servings) Spicy avocado cream:

• 1/2 ripe avocado (100 g/ 3.5 oz)
• 3 tbsp lime juice (45 ml)
• 1 tbsp mayo (15 g/ 0.5 oz)
• 1 tbsp Greek yoghurt (15 g/ 0.5 oz)
• 2 tbsp water (30 ml)
• 1 tbsp diced fresh or pickled jalapeño pepper (14 g/ 0.5 oz)
• 1/8 tsp ground cumin
• pinch of sea salt

Salad:

• 1 cup shredded red cabbage (70 g/ 2.5 oz)
• 2 cups shredded lettuce (72 g/ 2.5 oz)
• 1 medium spring onion, chopped (15 g/ 0.5 oz)
• 1/4 cup loosely packed cilantro (g/ oz)
• 1 tbsp lime juice (15 ml)
• 1/2 tsp sea salt

Fish:

• 400 g white fish such as cod, haddock or flathead (14.1 oz)
• 1 tbsp arrowroot powder
• 1 tbsp smoked paprika
• 2 tsp ground cumin
• 1/2 tsp cayenne pepper
• 1/2 tsp ground black pepper
• 1 tsp sea salt
• 1 tsp garlic powder
• 1 tsp dried thyme
• 2 tbsp olive oil (30 ml)

Serve with:

• 4 keto tortillas such as The Best Keto & Paleo Tortillas, or Keto "Corn" Tortillas, reheated if required
• 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)

Instructions

1. Add all avocado cream ingredients to blender and blend until smooth.
   
   
2. Add all salad ingredients to a bowl and sprinkle with the lime juice and salt. Mix to combine.
   
   
3. Cut the fish into small fillets. Combine arrowroot powder and spices in a bowl and mix well. Brush fish with a little olive oil and then coat in mixture.
   
4. Pan fry 2-3 minutes on each side, until cooked through.
   
   
5. To assemble, divide salad across the tortillas, then top with the fish, avocado cream and feta.
   
   
6. Serve immediately, or store the filling in the fridge for up to 3 days.
   
   

http://bit.ly/2sAHao5

Low-Carb Earl Grey Panna Cotta

Low-Carb Earl Grey Panna Cotta

You should all know by know how much I love a Panna Cotta.

It could be the fact that it is so easy to make. It could be the incredible silky texture. It could be the endless variations on flavour.

Who knows why? But this one is a must to add to your growing collection of low-carb panna cotta recipes.

Delicately infused with the delicious and pretty scent and flavour of bergamot, thanks to the Earl Grey tea, this keto-friendly panna cotta will make anyone sit back for a second and think “Whoa!” Enjoy!

Preparation time

Hands-on:    10 minutes
Overall:     2 hours 20 minutes

Nutritional values (per serving)

Total Carbs	2.1	grams
Fiber	0.2	grams
Net Carbs	2	grams
Protein	2.4	grams
Fat	23.5	grams
of which Saturated	14.6	grams
Energy	233	kcal
Magnesium	12	mg (3% RDA)
Potassium	142	mg (7% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (4%), fat (93%)

Ingredients (makes 4 servings)

• 1 cup heavy whipping cream or full-fat coconut milk (240 ml/ 8 fl oz)
• 1 cup unsweetened almond milk, cashew milk or macadamia milk (240 ml/ 8 fl oz)
• 1 tbsp Erythritol or Swerve (10 g/ 0.4 oz) - you can skip or use more to taste
• 2 tsp gelatin powder or 3-4 gelatin leaves
• 1/4 cup water (60 ml/ 2 fl oz)
• 2 Earl Grey tea bags or 2 tbsp loose tea

Note: For a nut-free alternative, try poppy seed milk (here's a guide on how to make any nut and seed milk).

Instructions

1. Place the cream, almond milk and sweetener in a saucepan and heat over medium heat.
   Note: You can use more sweetener if you want, but I find that this recipe lends itself to being only slightly sweetened. Alternatively, you can use a few drops of stevia.
   
2. Place the tea bags in the cream mixture to steep while it heats up.
   
3. Place your gelatin leaves in a bowl of cold water, or bloom your gelatin powder according to package instructions. Add the bloomed gelatin to the hot milk mixture and stir until completely dissolved.
   Note: Instead of powdered gelatin, you can use 3-4 gelatin leaves, enough to set 500 ml/ 17 fl oz of liquid. I used gelatin leaves because they give a wonderful smooth result but you can also use powdered gelatin.
4. Take the pot off the heat and sit aside for the tea to infuse further for 10 minutes. Squeeze the tea bags out into the mixture and discard.
5. Pour the mixture into serving dishes. I used one large shallow bowl, but individual pots or glasses would look pretty too.
   
   
6. Place in refrigerator for approx. 2 hours, or until set.
   
7. Store, covered, in the refrigerator for up to 4 days.
   Note: you can place cling wrap on the surface to avoid the wrinkled affect that you see in my photos, but I kind of like the texture and interest that it lends to the dish. You may not want that. I would suggest not using a big shallow bowl if you want to avoid the wrinkles on top, the smaller your surface area the least likely it is to wrinkle.
   
   

http://bit.ly/2TQcT03

Cheesy Vegan Keto Pesto

Cheesy Vegan Keto Pesto

Pesto is such a versatile condiment to have on hand. It can be slathered on keto bread or low-carb crackers as a snack, tossed through zoodles to make a tasty vegan pasta dish, slathered on meat or fish as a delicious marinade.

This recipe is both nut free, dairy free and vegan, and uses a mixture of sunflower and pumpkin seeds along with nutritional yeast instead of the more traditional pine nuts and parmesan cheese. Rest assured though that flavour isn’t compromised here — this pesto is just as delicious as it’s traditional counterpart!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 tbsp/ 15 g/ 0.5 oz)

Total Carbs	1.6	grams
Fiber	0.7	grams
Net Carbs	0.9	grams
Protein	1.7	grams
Fat	5.8	grams
of which Saturated	0.8	grams
Energy	62	kcal
Magnesium	14	mg (4% RDA)
Potassium	67	mg (3% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (11%), fat (83%)

Ingredients (makes 1 cup/ 240 ml/ 8 fl oz)

• 1 bunch basil (40 g/ 1.4 oz)
• 2 tbsp sunflower seeds (20 g/ 0.7 oz)
• 2 tbsp pumpkin seeds (20 g/ 0.7 oz)
• 4 garlic cloves
• 2 1/2 tbsp nutritional yeast (30 g/ 1.1 oz)
• 1 tsp sea salt, or to taste
• 2 tbsp lemon juice (30 ml)
• 1/3 cup extra virgin olive oil (80 ml)

Instructions

1. Wash and pat dry the basil.
   
   
2. Add all of the ingredients except for the lemon juice and olive oil to a food processor, and process until the seeds and basil are finely chopped.
   
   
3. Add the lemon juice and pulse to combine. Scoop out the basil mix and place in a small bowl or jar. Stir through the olive oil until combined.
   
   
4. Store in a sealed contained in the fridge 2 – 3 weeks.
   
   Make sure when storing that there is a layer of olive oil covering the pesto — this will keep the ingredients fresher for longer.
   
   

http://bit.ly/2RLmJTw

Creamy Pesto Tuna Salad

Creamy Pesto Tuna Salad

I love making a slight tweak to a recipe that really transforms it. Growing up, my go-to salad was a simple garden salad with a can of tuna tossed through.

Recently, I wanted a similar keto-friendly salad but I was craving creaminess. I didn’t want to go all out and something with a rich, creamy dressing — I like my salads quite light and wanted to keep this element. So I decided to make a creamy tuna topping for the salad. Mayonnaise and pesto add flavour, while Greek yoghurt and lemon juice add a little freshness and keep it from feeling too heavy.

Despite the extra effort in preparing the creamy tuna topping, this low-carb salad still comes together in under ten minutes making it a quick and delicious meal for those warmer months.

This keto salad is ideal for lunch boxes and those who practice intermittent fasting. It's high in potassium, magnesium, protein and healthy fats. Just one serving will keep you full until dinner!

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes

Nutritional values (per serving)

Total Carbs	13.5	grams
Fiber	5.7	grams
Net Carbs	7.8	grams
Protein	31.3	grams
Fat	58.9	grams
of which Saturated	9.1	grams
Energy	698	kcal
Magnesium	82	mg (21% RDA)
Potassium	1,039	mg (52% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)

Ingredients (makes 1 serving) Creamy tuna:

• 1 small tin tuna in oil, drained (95 g/ 3.4 oz)
• 1 1/2 tbsp paleo mayonnaise (23 g/ 0.8 oz) - you can make your own mayo
• 1 heaped tbsp full-fat Greek yoghurt, coconut yogurt or more mayo (30 g/ 1.1 oz)
• 1 tbsp pesto (15 g/ 0.5 oz) - you can make your own pesto
• 2 tsp fresh lemon juice
• 1/8 tsp sea salt, or to taste

Dressing:

• 1 tbsp extra virgin olive oil (15 ml)
• 1/2 tbsp apple cider vinegar or lemon juice
• 1/8 tsp sea salt
• 1/8 tsp black pepper

Salad:

• 4 leaves iceberg lettuce, torn (60 g/ 2.1 oz)
• 1 small tomato, sliced (60 g/ 2.1 oz)
• 1/2 small cucumber, sliced diagonally (80 g/ 2.8 oz)
• 1/4 avocado, thinly sliced (50 g/ 1.8 oz)

Instructions

1. Make the creamy tuna by mixing all the ingredients in a small bowl, and mashing together with a fork until combined. Add salt to taste.
   
2. To make dressing, add ingredients to a small jar and shake to combine.
   
   
3. Layer the lettuce, cucumber and tomato in a shallow bowl.
   
   
4. Top with the tuna mix and the avocado. Drizzle over the dressing.
   
   Serve immediately, or store in the fridge for a day. The creamy tuna can be made in advance and stored in a sealed jar in the fridge for up to 4 days.
   

http://bit.ly/2QDwmPl

Keto Cheeseburger Stromboli

Keto Cheeseburger Stromboli

This crowd-pleasing, giant cheeseburger sub is made with the easiest keto-friendly dough and filled with cheeseburger meat, pickles and cheese. It's a delicious meal perfect for brunch, party or casual dinner!

I used my favourite simplified Fat Head dough. All you need for the dough is two ingredients — that's it. There are no eggs and no cream cheese, just shredded mozzarella and almond flour.

The dough is so versatile! Apart from savoury fillings, you can use it for sweet recipes such as my Keto Pumpkin Cheesecake Breakfast Pockets and "Apple" Pie Keto Hot Pockets.

If you can't eat nuts, I created a nut-free alternative using flax meal. The only drawback about this simplified Fat Head dough is that it can get soggy on the bottom — make sure to use low moisture ingredients to prevent excess juices and soggy dough.

Preparation time

Hands-on:    15 minutes
Overall:     30 minutes

Nutritional values (per serving)

Total Carbs	4.7	grams
Fiber	1.2	grams
Net Carbs	3.4	grams
Protein	20.4	grams
Fat	25.5	grams
of which Saturated	10.5	grams
Energy	329	kcal
Magnesium	45	mg (11% RDA)
Potassium	308	mg (15% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

Ingredients (makes 8 servings) Cheeseburger filling:

• 1 tbsp ghee or duck fat (15 ml)
• 1 small yellow onion, diced (70 g/ 2.5 oz)
• 2 cloves garlic, minced
• 450 g ground beef (1 lb)
• 1 tbsp Dijon mustard (15 g/ 0.5 oz) you can make your own mustard
• 2 tbsp sugar-free ketchup or tomato paste (30 g/ 1.1 oz) you can make your own ketchup
• 1/2 tsp sea salt, or to taste
• 1/4 tsp ground black pepper, or to taste
• 1/2 cup sliced sugar-free pickles (78 g/ 2.8 oz) you can make your own pickles
• 4 slices provolone, Monterey Jack, or cheddar cheese (113 g/ 4. oz)

Dough:

• 1 1/2 cup shredded mozzarella (170 g/ 6 oz) - use low-moisture, part-skim, shredded mozzarella cheese; not fresh mozzarella.
• 2/3 cup almond flour (66 g/ 2.3 oz)

Instructions

1. Heat a skillet greased with ghee over a medium-high heat. Add chopped onion and cook for 3-5 minutes, until lightly browned and fragrant. Add minced garlic and cook for one more minute.
2. Add ground beef and cook until browned and opaque.
3. Add mustard and tomato paste, salt and pepper. Cook for about 5 minutes, stirring occasionally, and then take off the heat.
   
4. Preheat the oven to 180 °C/ 360 °F (fan assisted). Place the shredded mozzarella in a bowl and microwave for about 2 minutes, checking once or twice, or melt on the stove over a low heat. Mix in the almond flour.
5. Using a fork, combine well until you create dough.
6. Roll the dough out between 2 sheets of parchment paper until large enough to wrap around the filling (I used a silicon mat and silicon rolling pin).
7. Using a slotted spoon, add the cooked cheeseburger meat mixture in the centre of the dough (do not add any excess juices from the skillet). Add sliced pickles.
8. Top with cheese slices. Using a pizza cutter or a sharp knife, make cuts about 1 inch (2 cm) apart on the long sides of the dough. Do not cut all the way to the filling but just within about 1/2 inch (1 cm) of the filling.
9. Fold all of the strips of dough diagonally over filling, alternating from side to side, and stretching the dough as needed.
10. Place in the oven and bake for 18-20 minutes, or until golden brown on top.
11. Remove from the oven and let it cool down for 5 minutes before slicing. Eat immediately while still warm. To store, refrigerate for up to 4 days. Reheat before serving.

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