For the puree:

  • 1 head of cauliflower
  • 2 Tbsp heavy creamchipotlecauli2small.jpg
  • 1 Tbsp butter
  • 1/4 cup sharp cheddar cheese, shredded
  • 1 Tbsp (or more) chopped chipotles in adobo sauce (canned)
  • 1/4 tsp garlic powder
  • salt and pepper to taste

For the casserole:

  • 1/2 cup salsa verde
  • 1/2 cup sour cream
  • 1/2 cup chopped raw tomatoes
  • 4 chicken cooked breast- shredded
  • 1/4 cup chopped pickled jalapenos (optional)
  • 1 cup sharp cheddar cheese, shredded


For the puree:

  1. Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six – eight minutes on high (or until cauliflower is tender). Remove from the microwave and put into a high speed blender or food processor along with the cheese, chipotles, and garlic powder. Puree until smooth. Season with salt and pepper to taste.


For the casserole:

  1. Spread the puree in an 8 x 8 casserole dish. Spread on the sour cream, then the salsa verde. Sprinkle the chopped tomatoes and jalapenos on top. Cover with the shredded cheese.
  2. Bake in the oven for 30 – 40 minutes at 375 degrees (F), or until the cheese is golden brown and bubbling. Cool for 5 minutes before serving.

Keto Chicken Enchilada Soup

Ingredients (makes 4 servings)

  • 1 tbsp extra virgin olive oil
  • InstantPotChickenEnchiladaSoup-5.jpg1/2 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1 large red bell pepper, diced
  • 1 large jalapeño, minced
  • 240 ml sugar-free tomato sauce (8 fl oz)
  • 1 tbsp chili powder
  • 1 tbsp chipotle powder
  • 2 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp white wine vinegar
  • 1 tsp sea salt
  • ½ tsp oregano
  • 3 cups chicken broth
  • 1 lb chicken breasts (450 g)
Optional toppings:
  • diced avocado
  • Tortilla strips (for the non keto)
  • sour cream
  • minced cilantro



  1.  In a large pot- saute the onion, garlic, bell pepper, and jalapeño pepper in olive oil. Cook 3-4 minutes until soft.
  2.  In a small bowl, mix together the tomato sauce, vinegar, chipotle chili, and spices. Pour into the pot.
  3. Add in the broth and chicken and give it a stir. Put the lid on and cook on medium/ low for 20 minutes- stirring occasionally. Don’t let it boil.
  4.  Remove the chicken and shred, add it back to the pot and give it a stir.
  5.  To serve, top with desired toppings.

Portobello Mushroom Pizzas

Yup yup yup yup yup!!!



  • 4 large portobello mushrooms, stems removed
  • 2 teaspoons olive oil
  • 2 teaspoons minced garlic
  • 4 teaspoons Italian seasoning
  • 1 tbs keto friendly pesto
  • 1 cup marinara sauce (check sugar or make your own)
  • 1 1/2 cups shredded mozzarella cheese
  • 1/2 cup cooked sausage
  • Mini pepperonis or chorizo
  • Any other keto friendly toppings- spinach, basil, peppers, sundried tomatoes, prosciutto.. you get the idea



1) Preheat oven to broil and line a baking sheet with parchment paper.

2) In a small bowl mix together olive oil, garlic and Italian seasoning. Brush the bottoms of the portobello mushrooms with mixture.

3) Place mushrooms, bottom side down, on baking sheet. Brush top of mushroom with pesto.

4) Build pizzas by evenly dividing marinara sauce, mozzarella cheese, sausage and mini pepperonis between mushrooms- add all other toppings.

5) Broil for about 8 minutes, or until cheese is melted and lightly browned.

Remove from oven, serve and enjoy!

Flourless Keto Brownies

This makes a total of 16 Flourless Keto Brownies.

Each serving comes out to be 86.94 Calories, 8.05g Fat, 2.9g Net Carbs, and 2.18g Protein.


  • 5 ounces 86% dark chocolatefudgey-flourless-keto-brownies-pin.jpg
  • 4 tablespoons butter
  • 3 large eggs
  • ½ cup Swerve*
  • ¼ cup mascarpone cheese
  • ¼ cup unsweetened cocoa powder
  • ½ teaspoon salt
  • 1 scoop chocolate protein powder


  1. Heat oven to 375°F/ 190C and line a baking sheet with parchment. Melt 5 ounces chocolate in a glass bowl on medium heat for 30 intervals, stirring each time until smooth.
  2. Add butter and microwave the bowl for ten seconds. Stir. Repeat until smooth. Set aside to allow to slightly cool while you prepare the batter.
  3. In a large bowl, beat three eggs and ½ cup granulated sweetener on high until the mixture becomes frothy and the eggs become pale. This should take about 3-5 minutes.
  4. Add the mascarpone cheese and beat until smooth.
  5. Sift in half of the cocoa powder and ½ tsp salt and gently mix. The power will resist mixing with the egg so go slow and keep at it.
  6. Sift in the rest of the coco powder and protein powder and stir until all of the mixture is dissolved and the batter forms.
  7. Make sure you chocolate is still melted. If not, heat for 10 seconds and stir. Fold the melted chocolate into the batter and mix well until it is creamy and there are no lumps.
  8. Pour batter in prepared 8×8 pan and bake at 375°F for 25 minutes or until the center no longer jiggles.
  9. Remove from pan and cool completely before cutting!

Cauliflower Grilled Cheese



  • 1 head cauliflower, (to make about 4 cups processed cauliflower)
  • 2 eggs, lightly beaten
  • 1/2 c. finely grated Parmesan
  • 1/2 tsp. oregano
  • 1 1/2 c. shredded white Cheddar


  1. Cut cauliflower into florets. Process cauliflower florets in a food processor until the texture resembles rice. Alternatively, you can grate the cauliflower.
  2. In a medium bowl, combine processed cauliflower, eggs, Parmesan and oregano. Mix until evenly combined then season with salt and pepper.
  3. Heat a large nonstick skillet over medium heat. Spray with cooking spray then scoop the cauliflower mixture into a small patty on one side of the pan. Repeat to form a second patty on the other side. (These are your “bread” slices.) Press down on both pieces with a spatula and cook until golden underneath, about 5 minutes. Flip and cook until the other sides are golden, about 3 minutes more.
  4. Top one cauliflower slice with cheese then place the other cauliflower slice on top. Cook until the cheese is melted, about 2 minutes more per side. Repeat with remaining ingredients.




  • 2lbs large shrimp, peeled and deveined
  • 1lb andouille sausages or 1 lb smoked sausage, cubed
  • cloves garlic, minced
  • 12 cup white onion, diced
  • 12cup red bell pepper, diced
  • 1cup celery, diced
  • 1teaspoon dried basil
  • medium tomatoes, diced
  • tablespoons cajun seasoning
  • cups heavy cream
  • 1cup chicken/ veggie broth 
  • 1 -2 tablespoon butter


  1. Heat large skillet to med-high heat.
  2. Add butter, melt.
  3. Add onion, red pepper, celery, garlic and basil.
  4. Saute until onions are transparent but not browned.
  5. Add sausage and saute until browned.
  6. Add tomatoes and cook 5 minutes or until soft.
  7. Add beer and water and boil until reduced by 1/3 to 1/2.
  8. Add heavy cream, salt and Cajun seasonings.
  9. Stir in shrimp and cook until pink; about 3-5 minutes.
  10. Allow sauce to thicken.
  11. If sauce is too thin you can add about a tsp. of coconut flour dissolved in 1/4 cup water to the sauce.
  12. Make sure to stir frequently while sauce is thickening to prevent lumping.
  13. This can be served over your favorite cauliflower rice



  • 12-14 oz (340-400g) cod fillets
  • Sea salt & pepper
  • 1.5 oz (~45g) prosciutto de parma
  • 2 Tbsp (28g) grass-fed butter
  • 1 clove garlic, minced
  • 4 cups (~180g) baby spinach
  • 2 Tbsp capers
  • 1 tsp fresh lemon juice
  • Zest of 1 lemon


1. Pat fillets completely dry with paper towels and allow to come to room temperature.
2. Once they are at room temperature (usually about 30 minutes), pat them dry again and sprinkle with a little salt and pepper. Not too much salt here because the prosciutto is salty.

3. Wrap the fillets with prosciutto. You want to wrap them tightly but gently so that you do not tear the prosciutto. If your prociutto is in strips rather than sheets, just overlap the strips to create a sheet and then wrap around the fillets. I like to lay the prosciutto out on a flat surface, place the fillet on top, then roll the fillet to wrap it.
4. Melt butter or ghee in a cast iron skillet or other nonstick pan over medium heat.
Once the butter is hot, add the fillets and cook for 5 minutes per side or until the fish flakes easily with a fork.

5. Total cooking time of 10 minutes. Flip carefully with a flexible spatula. Cooking time is for 1″ fillets. Adjust cooking time based on the thickness of your fillets. When in doubt, use a thermometer and cook until the internal temperature reaches 140ºF/60ºC.

6. Remove the fillets to a cooling rack. This prevents the bottoms from getting soggy.

7. With the burner still on medium, add garlic to the pan and stir for about 30 seconds. Add spinach, capers, and lemon juice. Stir and cook for about 1-2 minutes. Just until the spinach has wilted.

8. Move the spinach to plates using tongs. Top with the fish and sprinkle with lemon zest.

Serve immediately and enjoy!




  • 6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower) cut into 1-inch florets
  • 3 garlic cloves
  • 2 tbsp olive oil, plus 1 teaspoon
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/8 teaspoon crushed red pepper flakes, optional
  • 1/2 tsp kosher salt, to taste
  • 1 medium chopped onion
  • 3 cups vegetable/ chickenRoasted-Cauliflower-Turmeric-Soup-1-3.jpg broth
  • 1/4 cup full fat canned coconut milk (check sugar), shaken well
  • 2 tablespoons chopped cilantro



  1. Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
  2. Place the cauliflower florets and smashed garlic in a large bowl and drizzle with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower evenly with the oil.
  3. In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes. Sprinkle evenly over cauliflower, tossing well to coat evenly.
  4. Place the cauliflower on a large rimmed baking sheet and bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked. Reserve 1 cup.
  5. Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the remaining roasted cauliflower to the pot, bring to a boil and cook covered on low 15 minutes.
  6. Use a hand blender (or regular blender carefully in batches) and blend until smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted cauliflower and cilantro with additional coconut milk for drizzling if desired. Makes 4 1/2 cups.



I made this for Christmas and it was a massive hit. Very moist on the inside and super chocolatey. Non keto following family members loved it just as much. Made it the night before and after it cooled left it on the counter covered with a dish towel  and it was still very moist. Almost had a brownie like consistency. I’ll be making it again for the next party we go to just as long as it stays out of the house because I would eat the entire thing   . Ended up not making the topping but we did use whipping cream with a drop of sugar free vanilla extract and it was great. For non keto followers ice cream would be an insanely delicious add.


  • 2 sticks butter (1 cup) unsalted, cut into pieces
  • 8 ounces 85% dark chocolate chopped (we used 4oz 100%, 4oz 56% because it was all we could find)
  • 6 large eggs separated
  • 3/4 cup Swerve granulated sweetener (you can also buy this at Publix)
  • 1 tsp chocolate liquid Stevia (also at Publix)
  • 1/2 cup almond butter no sugar added
  • Optional topping: In a stand mixer combine 1/4 cup heavy whipping cream with 2 tbsp almond butter and 1/2 tsp liquid stevia. Spread on cake once cool and top with toasted slivered almonds.


1. Preheat oven to 350 degrees F.
Line a 10 inch spring form pan with parchment and spray with olive oil cooking spray. (I brought my silicone bread loaf pan and used this instead)

2. In a heat proof bowl over gently simmering water, melt butter and chocolate together. Stir until smooth. Set aside.

3. In a stand mixer,stir egg yolks and swerve until combined. (Didn’t have a stand mixer so just used a whisk and elbow grease.)
4. Gradually pour in melted chocolate mixture into yolks.
5. Add in chocolate stevia and almond butter and stir until combined.
6. In another bowl use an electric mixer to beat egg whites until stiff peaks form.

7. Fold them into the chocolate almond mixture until combined.
7. Pour into pan and bake 35 minutes. Torte will be very moist in the middle.
8. Transfer torte to a wire rack and cool completely in pan about 1 hour.
Once cool, remove from pan and top with optional toppings if desired.
Refrigerate left overs if whipped cream topping has been added. Does not need refrigeration if no topping has been added.

Easy Keto Coconut Macaroons



Ingredients (makes 22-24 macaroons)

  • 3 cups unsweetened coconut (225 g /8 oz)
  • 4 large egg whites
  • ⅛ tsp sea salt or pink Himalayan salt
  • ½ cup powdered Erythritol or
  • Swerve (80 g/ 2.8 oz)
  • 1 tsp sugar-free almond extract or
  • sugar-free vanilla extract
  • 100 g 90% dark chocolate, melted (3.5 oz)



1. Place the shredded coconut on a baking tray lined with parchment paper. Toast the coconut in the oven at 300 F/ 150 C for 4-5 minutes. Remove from the oven and let it cool down.

2. Place the egg whites in a bowl and add a pinch of salt. Beat the egg whites until fluffy. Add the powdered Erythritol and beat until the they create soft peaks. Easy Keto Coconut Macaroons
To the bowl with the egg whites, add the toasted and cooled coconut. Finally, mix in the almond extract.

3. Using a spoon and your hands, create 22-24 small macaroons. Place them on the baking tray lined with parchment paper or a silicon mat. Use two trays if needed. Easy Keto Coconut Macaroons
Bake the macaroons at 300 F/ 150 C (fan assisted) for 10 minutes, and then turn the temperature down to 130 C/ 265 F and bake for 20 more minutes.

4. Remove the macaroons from the oven and let them cool down on a cooling rack.

5. Meanwhile, melt the dark chocolate in a double boiler or a glass bowl on top of a small saucepan filled with a cup of water over a medium heat. Once completely melted, remove from the heat and set aside to cool down. The chocolate should not be hot when you use it for coating.
Decorate the macaroons by dipping the bottom parts in melted dark chocolate. Place them back on the tray. Drizzle any leftover chocolate on top of the macaroons. Place in the fridge for 10-15 minutes or until set.
Tip: To help the chocolate solidify quickly, the melted chocolate should be cooled to room temperature before decorating. Placing the macaroons in the freezer for 10 minutes will also speed up the process.