Health Tips

Craving something light yet satisfying that’s keto-friendly? Try our mouthwatering keto egg salad! It’s quick to make and packed with flavor.

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Why Keto Egg Salad?

Eggs are a versatile and essential food for anyone on a keto diet. They are low in carbs, high in protein, and help you stay in ketosis. This egg salad is perfect for a quick meal and uses common pantry ingredients.

Ingredients:

• 8 large eggs
• ½ cup mayonnaise
• 1 tbsp chopped chives
• 2 tsp mustard
• 1 tsp lemon juice
• Salt and pepper, to taste

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Instructions:

7. Boil the Eggs:Fill a saucepan with hot water and place over medium heat. Add the eggs, ensuring they are fully submerged. Once the water starts to boil, set a timer for 12 minutes.
8. Cool the Eggs:After boiling, place the eggs in a bowl of cold water with ice cubes for 10 minutes to cool.
9. Prepare the Salad:Peel and dice the eggs, then place them in a mixing bowl. Add the mayonnaise, chives, mustard, lemon juice, salt, and pepper. Stir gently to combine without crumbling the eggs.
10. Chill and Serve:Chill the salad before serving.

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Tips for Making Perfect Keto Egg Salad:

• Easy Peeling:Adding cold eggs to the water prevents the egg white proteins from clinging to the shell membrane, making them easier to peel.
• Texture Preferences:If you prefer a softer yolk, shorten the boiling time to 9 minutes. However, note that this will affect the texture and storage of the salad.

Keto Egg Salad Variations:

• With Avocado:Dice one avocado and mix it into the egg salad. Optionally, add romaine lettuce and bacon.
• With Cream Cheese:Add cream cheese, unsalted butter, and chopped onions for a richer, creamier salad.
• With Pickles:Chop dill pickles and mix them into the salad for a tangy twist.

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Frequently Asked Questions

Q: Is egg salad keto? A: Yes! The carb count will vary based on added ingredients, but using low-carb options like chives, mustard, and lemon juice keeps it keto-friendly. This recipe has just 1.4g of total carbs per serving.

Q: Can I make this egg salad ahead of time? A: Absolutely! Prepare the egg salad and store it in the refrigerator for up to three days. It’s great for meal prep.

Q: How do I serve egg salad on a keto diet? A: Avoid bread to stay in ketosis. Serve the egg salad in romaine lettuce cups or enjoy it on its own.

Q: Can I add extra ingredients? A: Yes! Feel free to add extras like avocado, bacon, or cheese to make it more filling and nutritious.

Q: What if I don’t have chives? A: You can use green onions or skip them entirely. The salad will still be delicious.

Enjoy This Healthy Keto Egg Salad!

This easy and versatile keto egg salad is perfect for any meal. Whether you’re a seasoned keto dieter or just starting out, it’s a delicious and nutritious option to keep you on track. Enjoy!

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Looking to spice up your breakfast routine with something fruity and new? Our keto-friendly fruit and granola parfait is just the thing! It’s a delightful break from the usual bacon and eggs, which can get pretty repetitive on a keto diet. This unique breakfast treat is quick to make—just 10 minutes of prep and no cooking required!

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Ingredients:

• 1 cup Greek yogurt (choose the highest fat and lowest sugar)
• 2-3 tbsp Kiss My Keto’s Strawberry and Vanilla granola
• 1 tsp vanilla extract
• Sweetener (optional, like Stevia or Erythritol)
• ½ cup mixed berries (frozen or fresh)

Instructions:

1. In a bowl, combine the Greek yogurt and vanilla extract. Add your chosen sweetener if desired.
2. Take a glass and start with a layer of plain granola at the bottom.
3. Add a layer of the yogurt mixture.
4. Top with more granola and berries.
5. Continue layering until all ingredients are used.
6. Serve immediately to keep the granola crunchy.

Tips for a Perfect Keto Parfait:

• Serve Immediately: To maintain the crunchiness of the granola, serve the parfait right after preparation.
• Avoid High-Sugar Sweeteners: Stay away from honey or traditional maple syrup as they can spike your blood sugar.
• Alternative to Greek Yogurt: Mix sour cream with cream cheese for a different but delicious base.
• Extra Flavor Boost: Add keto-friendly peanut butter to the yogurt for a richer taste. Just be mindful of the increased carb count.

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Frequently Asked Questions

Can I make this keto parfait ahead of time? Absolutely! Prepare the yogurt mixture and store it in a glass covered with foil. Add the granola and berries just before serving to keep the granola from getting soggy.

How should I store fresh berries? Keep fresh berries in a Ziploc bag in the refrigerator. They’ll stay fresh for up to 3 days. Make sure they’re spaced out to prevent them from getting crushed.

Can I use dark chocolate as a topping? Yes, you can! Opt for keto-friendly dark chocolate, such as Lily’s dark chocolate or Kiss My Keto’s dark chocolate with MCTs for an energy boost.

Keto Fruit & Granola Parfait

Preparation Time:

10 minutes

Serves:

2

Ingredients:

• 1 cup Greek yogurt
• 2-3 tbsp Kiss My Keto’s Strawberry and Vanilla granola
• 1 tsp vanilla extract
• Sweetener (as needed)
• ½ cup mixed berries

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Instructions:

1. Mix Greek yogurt and vanilla in a bowl, adding sweetener if desired.
2. Layer granola at the base of a glass.
3. Add a layer of the yogurt mixture.
4. Alternate layers of granola and yogurt, finishing with berries on top.
5. Serve immediately for best texture and flavor.

Upgrade Your Parfait: Add a swirl of keto-friendly peanut butter to the yogurt for an extra treat. Remember, this will increase the carb count, so adjust your portions accordingly.

Enjoy your refreshing and nutritious keto breakfast!

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Frequently Asked Questions: Keto Fruit & Granola Parfait

Q: Can I make this keto parfait ahead of time? A: Yes, you can! However, to keep the granola from getting soggy, don’t add it until you’re ready to eat. Prepare the yogurt mixture and store it in a glass covered with foil. Add the granola and berries just before serving.

Q: How should I store fresh berries? A: Store fresh berries in a Ziploc bag in the refrigerator. They’ll stay fresh for up to 3 days. Ensure they’re spaced out to prevent them from getting crushed.

Q: Can I use dark chocolate as a topping? A: Absolutely! Use keto-friendly dark chocolate like Lily’s dark chocolate or Kiss My Keto’s dark chocolate with MCTs for an added energy boost and delicious flavor.

Q: What can I use as a sweetener? A: Stevia and erythritol are excellent choices. Erythritol is great unless you’re prone to digestive issues like bloating. Always choose a sweetener that suits your taste and dietary needs.

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Q: Is Greek yogurt necessary for this recipe? A: Greek yogurt is a great option due to its high fat and low sugar content, but you can substitute it with a mix of sour cream and cream cheese if you prefer.

Q: What other toppings can I use? A: Get creative with your toppings! Besides granola and berries, you can add slivered almonds, flax meal, chia seeds, goji berries, or even a drizzle of keto-friendly nut butter.

Q: How can I keep the granola crunchy? A: Serve the parfait immediately after preparing it. If you need to make it ahead, store the yogurt mixture separately and add the granola just before eating.

Q: Can I use fresh berries instead of frozen? A: Yes, fresh berries work just as well. They add a nice texture and flavor to the parfait. Just make sure to store any unused berries properly to keep them fresh.

Q: Can I add protein powder to the parfait? A: Sure! Adding a scoop of your favorite keto-friendly protein powder can boost the protein content and add extra flavor.

Q: How can I adjust the carb count in this recipe? A: You can adjust the amount of granola and other toppings based on your daily carb limit. Remember, adding more ingredients will increase the carb count, so portion control is key.

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Whether you’re craving dessert, breakfast, or a snack, this smoothie bowl has got you covered. Packed with protein, low in carbs, and just the right amount of sweetness, it’s a delightful and nutritious choice. Plus, it’s bursting with fiber, vitamins, minerals, and antioxidants.

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Ingredients:

• ½ avocado, chopped and frozen
• ½ cup almond milk
• ½ cup frozen raspberries
• 1 tbsp Kiss My Keto MCT Oil
• ½ scoop Kiss My Keto Birthday Cake Protein Powder
• Coconut chips (optional, for garnish)
• Fresh raspberries (optional, for garnish)

Instructions:

1. Blend the frozen avocado in a blender or food processor until smooth.
2. Add the remaining ingredients and blend again until smooth. You might need to scrape the sides a few times to ensure everything is well mixed.
3. Serve immediately, topped with coconut chips and fresh raspberries if desired.

Tips & Tricks:

• Make Ahead Option: Use fresh ingredients and freeze the blended mixture for 1-2 hours. Let it sit at room temperature for about 15 minutes before serving.
• Topping Ideas: Feel free to get creative with your toppings. Slivered almonds, flax meal, chia seeds, and goji berries make excellent additions.
• Protein Powder: While optional, adding protein powder enhances the flavor and gives the smoothie bowl a creamier texture.

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Benefits of a Low Carb Smoothie Bowl

1. Weight Management: Low carb diets can help in reducing body weight by promoting fat burning and reducing insulin levels.
2. Improved Blood Sugar Control: A low carb diet helps in stabilizing blood sugar levels, which is beneficial for people with diabetes or insulin resistance.
3. Enhanced Satiety: The healthy fats and protein in this smoothie bowl keep you feeling full longer, reducing overall calorie intake.
4. Nutrient-Rich: Loaded with vitamins, minerals, and antioxidants, this smoothie bowl supports overall health and wellbeing.

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FAQ

Q: Can I substitute the avocado? A: Yes, you can use Greek yogurt or a frozen banana for a similar creamy texture.

Q: Is the protein powder necessary? A: No, it’s optional. It adds flavor and a creamy texture, but the smoothie bowl will still be delicious without it.

Q: How long can I store the smoothie bowl? A: It’s best enjoyed fresh, but you can store it in the freezer for up to a day. Just let it thaw slightly before eating.

Q: What other toppings can I use? A: Besides coconut chips and fresh raspberries, try adding nuts, seeds, or even a drizzle of nut butter for extra flavor and nutrition.

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Add the power of antioxidants to your keto lifestyle with this dairy-free matcha latte. This drink combines ketogenic MCT oil with the benefits of matcha tea, resulting in a tasty and frothy beverage that’s loaded with beneficial fats and has only 3.2g net carbs.

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Keto Dairy-Free Matcha Latte

Preparation Time: 5 minutes 

Serves: 1

 

Ingredients

 

– 1 ½ cups water

– ¼ cup almond milk

– 1 teaspoon matcha powder

– 2 teaspoons Kiss My Keto MCT Oil

 

Instructions

1. Boil the water and let it cool for about 2 minutes.
2. Pour the cooled water into a blender.
3. Add the almond milk, matcha powder, and MCT oil to the blender.
4. Blend until smooth and frothy.
5. Serve immediately.

 

Tips & Tricks

– For easier cleanup, use a wide mug or glass jar and blend with an immersion blender.

– For an iced matcha latte, reduce the water by 2-4 tablespoons and add ice cubes after blending. Alternatively, mix the matcha powder with a few teaspoons of water to make a paste, then blend with cold water.

– Besides almond milk, you can also use coconut milk or other nut milks for a delicious variation.

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Benefits of Keto Dairy-Free Matcha Latte

Rich in Antioxidants

Matcha Powder: Packed with catechins, particularly epigallocatechin gallate (EGCG), which help fight free radicals and reduce oxidative stress.

 

Boosts Energy and Focus

MCT Oil: Provides a quick source of energy for the brain, enhancing mental clarity and focus without the crash associated with sugar-laden energy drinks.

Matcha: Contains L-theanine, an amino acid that promotes a state of relaxed alertness and enhances concentration.

 

Supports Weight Loss

MCT Oil: Increases ketone production, which can help your body burn fat more efficiently and promote a feeling of fullness, reducing overall calorie intake.

Matcha: Can boost metabolism and help with fat oxidation, aiding in weight management.

 

Promotes Heart Health

Matcha: Contains compounds that may lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

MCT Oil: May improve cholesterol levels by increasing HDL (good) cholesterol.

 

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Enhances Physical Performance

MCT Oil: Provides a readily available source of energy, improving endurance and performance during workouts.

Matcha: Can enhance physical stamina and endurance due to its combination of caffeine and other natural compounds.

 

Supports Digestive Health

Almond Milk: A good dairy-free alternative that is easy on the stomach and contains healthy fats.

MCT Oil: May have antimicrobial properties that support gut health.

 

Low in Carbs

With only 3.2g net carbs per serving, this drink fits perfectly into a keto diet, helping you maintain ketosis and manage blood sugar levels.

 

Versatile and Customizable

This latte can be enjoyed hot or iced, and you can experiment with different nut milks like coconut or cashew milk for varied flavors and textures.

 

Hydrating

Water and Almond Milk: Help keep you hydrated throughout the day, supporting overall health and wellness.

 

Easy to Prepare

Takes just 5 minutes to make, providing a quick and convenient option for busy mornings or a mid-day pick-me-up.

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FAQ

What are the benefits of drinking a Keto Dairy-Free Matcha Latte?

This latte combines the antioxidant power of matcha with the energy-boosting benefits of MCT oil. It’s low in carbs, supports weight loss, enhances focus, and is easy on the digestive system.

 

Is this latte suitable for a keto diet?

Absolutely! With only 3.2g net carbs per serving, it fits perfectly into a ketogenic lifestyle, helping you stay in ketosis while providing a tasty drink option.

 

Can I use other types of milk instead of almond milk?

Yes, you can substitute almond milk with other nut milks like coconut milk or cashew milk. Each type of milk will give a slightly different flavor and texture to your latte.

 

Can I make this latte iced?

Yes, for an iced version, reduce the amount of water by two to four tablespoons and add ice cubes after blending. Alternatively, mix the matcha powder with a small amount of water to create a paste before blending with cold water and ice.

 

How do I prevent clumps when making this latte?

To avoid clumps, you can sift the matcha powder before adding it to the blender. Using an immersion blender in a wide mug or glass jar can also help achieve a smooth and frothy texture.

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What kind of MCT oil should I use?

Use high-quality, pure MCT oil for the best results. It should be unflavored and specifically labeled for dietary use.

 

Can I add sweeteners to my latte?

Yes, you can add keto-friendly sweeteners like stevia, erythritol, or monk fruit extract to taste. Avoid sugar or other high-carb sweeteners to keep the drink keto-friendly.

 

How should I store leftover latte?

It’s best to consume the latte immediately after preparation for optimal flavor and texture. However, if you have leftovers, you can store them in the refrigerator for up to 24 hours. Shake or stir well before drinking.

 

Can I use this recipe if I’m not on a keto diet?

Yes, this latte is a healthy option for anyone looking to enjoy the benefits of matcha and MCT oil. It’s suitable for various dietary preferences, not just keto.

 

What does this latte taste like?

The Keto Dairy-Free Matcha Latte has a rich, creamy texture with the earthy, slightly sweet flavor of matcha, balanced by the subtle nuttiness of almond milk and the smoothness of MCT oil.

 

Are there any side effects of drinking matcha or MCT oil?

While generally safe for most people, matcha contains caffeine, which can cause jitteriness or insomnia in sensitive individuals. MCT oil may cause digestive discomfort if consumed in large quantities, so start with small amounts and gradually increase.

 

Can I customize this recipe?

Definitely! Feel free to experiment with different types of milk, add flavorings like vanilla extract, or sprinkle some cinnamon on top. Make it your own while keeping it keto-friendly.

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This homemade Keto Chicken Salad recipe is a deliciously healthy, protein-packed option for lunch or a light dinner, requiring just a few simple ingredients! Serve it as lettuce wraps, on top of a salad, or as a chicken salad chaffle!

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How To Make Keto Chicken Salad Step-By-Step

Keto lunches can sometimes get monotonous, but this keto chicken salad breaks the mold. It’s based on the classic chicken salad, naturally low in carbs. Even if you’re not a fan of mayonnaise, you’ll love how this salad offers a perfect blend of protein and fat while keeping carbs low.

Many keto meals lack crunch, but this chicken salad delivers a satisfying bite thanks to the pecans and celery. Best of all, it’s made from scratch and can be assembled in less than 10 minutes if your chicken is already shredded. Ideal for last-minute meals, you can store it in the fridge until ready to serve.

Keto Chicken Salad Ingredients

• Shredded Chicken: Provides protein.
• Chopped Pecans (optional): Adds crunch and a nutty flavor.
• Finely Chopped Celery: Gives a veggie flavor and crunch.
• Diced Onion: Adds extra flavor and texture.
• Mayo: Binds the ingredients together.
• Dijon Mustard: Adds a tangy flavor.
• Lemon Zest: Provides a bright, citrusy flavor.
• Chopped Parsley: Adds fresh herb flavor.
• Chopped Dill: Adds a distinctive dill flavor.
• Salt and Pepper: Seasons the salad.
• Paprika: Adds a hint of spice.

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Ways to Cook Chicken

• Baked Chicken: Bake bone-in chicken breasts or thighs at 400°F for 20-25 minutes until the internal temperature reaches 165°F.
• Poached Chicken: Simmer boneless breasts in broth for 8-10 minutes until cooked.
• Rotisserie Chicken: Use a pre-cooked roasted chicken from the grocery store.
• Grilled Chicken: Grill bone-in chicken on medium-high heat for 5 minutes per side until grill marks appear.
• Instant Pot Chicken: Cook boneless breasts for 6 minutes on manual high pressure, then natural release for 10 minutes.
• Crockpot Chicken: Add breasts and seasonings to a slow cooker. Cook on low for 4-6 hours until tender.
• Pan-Fried Chicken: Sear boneless breasts in olive oil over medium-high heat, turning once, until browned and the internal temperature reaches 165°F.

Step-by-Step Instructions

1. Prepare Ingredients: In a large bowl, combine 2 cups of shredded rotisserie chicken or cooked chicken breast with chopped pecans, finely diced celery, diced onion, and 2 tablespoons of chopped fresh parsley.
2. Mix Dressing: Add mayo, Dijon mustard, lemon zest, dried dill, salt, and black pepper. Mix well.
3. Combine: Toss everything together until well mixed. Taste and adjust seasonings as desired. Finish with a pinch of paprika and freshly chopped parsley on top.

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Serving Suggestions

• Lettuce Wraps: Spoon the salad into large lettuce leaves for a low-carb wrap.
• Chaffle Sandwiches: Use keto-friendly chaffles as a bread substitute.
• Salad Topper: Serve it over a bed of mixed greens.
• Stuffed Vegetables: Fill halved avocados or bell peppers with chicken salad.
• Keto Bread or Crackers: Use it as a spread on low-carb bread or keto crackers.

Top Tips for Preparing Keto-Friendly Chicken Salad

• Shred Chicken Evenly: Use two forks to shred the chicken into thin strands.
• Chop Produce Uniformly: Dice celery, onions, and herbs into small, even pieces for consistent texture.
• Use Fresh Herbs: Opt for fresh parsley and dill for the best flavor.
• Chill Thoroughly: Refrigerate the salad for 1-2 hours before serving to enhance flavor.
• Pick Ripe Avocados: If substituting some mayo with avocado, use perfectly ripe avocados.
• Toast Nuts: Toast pecan pieces for a few minutes to enhance their nuttiness.

Enjoy this keto chicken salad as a versatile and delicious meal option that keeps your carb count low while delivering on flavor and crunch!

Ingredients

• 2 cups shredded chicken (approx. 12 ounces)
• 1 tablespoon chopped pecans (optional)
• 1 stalk celery, finely chopped
• ¼ cup diced onion (white or red)
• ½ cup mayo
• 1 teaspoon Dijon mustard
• ¼ teaspoon lemon zest
• 1 teaspoon freshly chopped parsley
• ¼ teaspoon freshly chopped dill
• ¼ teaspoon salt (or more to taste)
• ¼ teaspoon black pepper
• Pinch of paprika
• Additional fresh parsley for garnish

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Instructions

1. In a large bowl, combine the shredded chicken, chopped pecans, celery, and onion (excluding the paprika).
2. Add the mayo, Dijon mustard, lemon zest, parsley, dill, salt, and black pepper.
3. Toss the mixture well to combine all the ingredients evenly.
4. Sprinkle a pinch of paprika on top and garnish with additional fresh parsley.
5. Serve the chicken salad over a bed of greens, as a lettuce wrap, or on a chaffle. Enjoy!

 

FAQ

Is Chicken Salad Keto-Friendly?

Yes, chicken salad is generally keto-friendly. This particular recipe is low-carb and uses keto-friendly ingredients like mayo, celery, and pecans. Be cautious with store-bought versions that may contain sugary additives like grapes or dried cranberries.

What Types of Chicken Can I Use?

You can use any cooked chicken for this recipe. Options include shredded rotisserie chicken, grilled chicken, baked chicken, poached chicken, or even chicken cooked in an Instant Pot or crockpot. Ensure the chicken is cooked thoroughly to an internal temperature of 165°F (74°C).

Can I Make This Ahead of Time?

Absolutely! Keto chicken salad can be made ahead of time and stored in the refrigerator for up to 3-5 days. This makes it an ideal option for meal prep and quick, ready-to-eat meals.

How Do I Store Leftover Chicken Salad?

Store any leftovers in an airtight container in the refrigerator. The chicken salad will stay fresh for 3-5 days. For optimal flavor and texture, serve it chilled.

Can I Freeze Chicken Salad?

Freezing chicken salad is not recommended as it can alter the texture of the mayo and vegetables. However, if you must freeze it, ensure it’s stored in a freezer-safe container and consumed within a month for the best quality.

What Are Some Serving Suggestions?

Keto chicken salad can be served in various ways:

• Lettuce Wraps: Spoon the salad into large lettuce leaves for a low-carb wrap.
• Chaffle Sandwiches: Use keto-friendly chaffles as a bread substitute.
• Salad Topper: Serve it over a bed of mixed greens.
• Stuffed Vegetables: Fill halved avocados or bell peppers with chicken salad.
• Keto Bread or Crackers: Use it as a spread on low-carb bread or keto crackers.

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Can I Customize the Ingredients?

Yes, this recipe is versatile. You can add or substitute ingredients to suit your taste:

• Nuts and Seeds: Try almonds, walnuts, or sunflower seeds.
• Herbs: Fresh herbs like cilantro or basil can be added.
• Veggies: Include diced bell peppers, cucumbers, or zucchini.
• Spices: Adjust the seasoning with garlic powder, cayenne pepper, or curry powder.

What Onion Should I Use?

Mild onions like white, yellow, or Vidalia work best as they add flavor without overpowering the salad. Shallots or leeks can also be used for a subtler taste.

Tips for the Best Keto Chicken Salad:

1. Shred Chicken Evenly: Use two forks to shred the chicken into thin strands.
2. Uniformly Chop Produce: Dice celery, onions, and herbs into small, even pieces for consistent texture.
3. Use Fresh Herbs: Opt for fresh parsley and dill for the best flavor.
4. Chill Thoroughly: Refrigerate the salad for 1-2 hours before serving to enhance flavor.
5. Toast Nuts: Toast pecans for a few minutes to enhance their nuttiness.

What Can I Substitute for Mayo?

For a different dressing, you can replace some or all of the mayo with mashed avocado, Greek yogurt, or sour cream, depending on your preference.

Can I Add Extra Protein?

Certainly! Swap out chicken for other proteins like tuna, shrimp, or turkey, or add bacon bits for extra flavor.

How to Adjust Sweetness or Tanginess?

Add a small amount of keto-friendly sweetener if you prefer a slightly sweet chicken salad. For more tang, increase the lemon zest or mustard.

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This low-carb cheese toastie will remind you of the classic comfort food your mom used to make. Share it with your non-keto friends and family, and see if they can tell the difference! The bread slices, made with oat fiber and wheat gluten, ensure perfect browning and a delightful chewiness.

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Keto Grilled Cheese
Preparation Time: 5 minutes
Cook Time: 5 minutes
Serves: 4
Ingredients
• 4 slices Keto Bread – Grain & Seed
• 2 tbsp butter
• 2 slices (1 oz each) of melty cheese, any kind

Instructions
1. Heat a large non-stick skillet or griddle pan over medium-high heat.
2. Smear butter on one side of each bread slice.
3. Place 2 slices, butter side down, into the hot skillet.
4. Top with cheese and cover with the remaining bread slices, butter side up.
5. Cook for 2 minutes, then flip with a spatula and cook for another 2 minutes, or until golden brown.
6. Cut into triangles and serve.

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Tips & Tricks
• For the best flavor, use sharp, strong-flavored cheeses like Cheddar, or extra melty cheeses like Gouda or Swiss. Other great options include Gruyere, mozzarella, Asiago, and Provolone.
• Customize your grilled cheese by adding bacon, ham, tuna salad, or any other favorite ingredients.
• Serve with avocado slices for extra healthy fats, alongside a hearty soup, or keto broth.

Frequently Asked Questions

What makes this grilled cheese keto-friendly?
This recipe uses keto bread made from oat fiber and wheat gluten, which are low in carbs. The cheese and butter are also keto-friendly, providing healthy fats without the carbs.

Can I use any type of cheese?
Yes, you can use any melty cheese. Sharp, strong-flavored cheeses like Cheddar are great, as are extra melty options like Gouda, Swiss, Gruyere, mozzarella, Asiago, and Provolone.

How do I store leftover keto grilled cheese?
To store leftovers, let the sandwiches cool completely, then wrap them tightly in plastic wrap or foil and store in the refrigerator for up to 3 days. To reheat, place them in a skillet over medium heat until warmed through and crispy again.

Can I make this ahead of time?
It’s best to make and serve keto grilled cheese fresh, as the bread can become soggy if stored for too long. However, you can prepare the sandwiches and store them in the refrigerator for a few hours before cooking.

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Can I add other ingredients to my keto grilled cheese?
Absolutely! Feel free to customize your sandwich with extras like bacon, ham, tuna salad, or any other favorite ingredients. Just be sure to keep it keto-friendly.

Is there a dairy-free option?
Yes, you can make a dairy-free version by using a dairy-free keto bread and substituting the cheese and butter with dairy-free alternatives. There are many plant-based cheeses and butters available that melt well and taste delicious.

What can I serve with keto grilled cheese?
Keto grilled cheese pairs well with avocado slices for extra healthy fats, a hearty soup, or keto broth. It’s also great with a side salad for a balanced meal.

Can I use a different type of bread?
While this recipe uses keto bread made from oat fiber and wheat gluten, you can use any low-carb bread you prefer. Just make sure it fits within your daily carb allowance.

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Toast roll-ups usually come stuffed with cream cheese and berries, sprinkled with sugar and cinnamon. But we’re taking a savory twist on the classic! These keto bread roll-ups are filled with cheese, ham, and a mayo and Italian herbs mixture. Perfect for breakfast, lunch, or a potluck, they’re made with oat fiber and wheat gluten bread slices, ensuring a perfectly spongy texture and easy preparation.

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Keto Bread Roll-Ups Recipe

Preparation Time: 15 minutes
Serves: 4

Ingredients

• 4 slices Keto Bread – Golden Wheat
• 2 tbsp cream cheese
• 1 tbsp mayonnaise
• ½ tsp dried Italian herbs
• 1 generous pinch garlic powder (optional)
• 4 slices aged cheese (any kind)
• 4 slices turkey ham or pork ham

To Serve With:

• Chopped bell peppers
• Thinly sliced cucumbers

Instructions

1. Prep the Bread: Cut the crusts off the bread slices and flatten them with a rolling pin.
2. Make the Filling: In a medium bowl, combine the cream cheese, mayonnaise, Italian herbs, and garlic powder if using.
3. Assemble: Spread the cream cheese mixture over the flattened bread slices. Top each with a slice of cheese and several slices of turkey or ham.
4. Roll and Cut: Roll up the prepared bread slices and cut them in half.
5. Garnish: Garnish with chopped bell pepper or wrap in cucumber slices.

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Tips & Tricks

• Keep Roll-Ups Intact: If you have trouble keeping the roll-ups together, secure them with a toothpick.
• Choose the Right Cheese: These roll-ups are best with high-fat, aged cheeses like Edam, Swiss, or Cheddar. Thinly sliced cheese works best.
• Make Ahead: You can prepare these a day in advance. However, don’t wait too long before serving to avoid soggy or dry bread. Store them in the fridge for up to a day or two.

 

Frequently Asked Questions

What are Keto Bread Roll-Ups?

Keto Bread Roll-Ups are a savory twist on traditional toast roll-ups, made with keto-friendly bread and filled with cream cheese, mayonnaise, Italian herbs, cheese, and ham. They are perfect for breakfast, lunch, or snacks.

Can I make these roll-ups ahead of time?

Yes, you can prepare Keto Bread Roll-Ups a day in advance. However, to prevent the bread from becoming soggy or dry, it’s best to store them in the fridge for up to a day or two.

What type of bread should I use?

Use keto-friendly bread such as oat fiber and wheat gluten bread slices for a spongy and suitable texture. The recipe specifically calls for Keto Bread – Golden Wheat.

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What cheese works best for these roll-ups?

High-fat, aged cheeses like Edam, Swiss, and Cheddar are ideal for these roll-ups. Make sure the cheese is thinly sliced to make rolling easier.

How do I keep the roll-ups from unrolling?

If you find that the roll-ups don’t stay together, you can secure them with toothpicks.

Can I customize the fillings?

Absolutely! While the recipe calls for aged cheese and turkey or pork ham, feel free to experiment with other keto-friendly fillings like different meats, cheeses, or even adding vegetables.

Are these suitable for a potluck?

Yes, Keto Bread Roll-Ups are great for potlucks. They are easy to make, transport, and serve. Plus, they’re sure to be a hit with anyone following a keto diet.

How should I serve these roll-ups?

Serve the roll-ups with chopped bell peppers or thinly sliced cucumbers for a refreshing contrast. They also pair well with keto-friendly dips and sauces.

How long do they take to prepare?

The total preparation time for Keto Bread Roll-Ups is about 15 minutes, making them a quick and easy option for any meal or snack.

Do you have any storage tips?

Store the roll-ups in an airtight container in the refrigerator for up to two days. If making them ahead, prepare all the components and assemble them just before serving to maintain the best texture and flavor.

 

Enjoy your savory keto bread roll-ups as a versatile meal or snack that’s both delicious and keto-friendly!

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Got leftover brownies? Don’t toss them! Instead, transform them into a delightful Keto Brownie Bread Pudding. This recipe breathes new life into those extra brownies or even that pack of Kiss My Keto brownies you’ve been saving.

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Don’t let the simplicity of this recipe fool you. This brownie bread pudding is so delicious that you’ll forget it’s keto-friendly. Serve it warm for the best experience, paired with berries or a scoop of low-carb vanilla ice cream.

What Makes This Brownie Bread Pudding Keto?

The secret lies in the star ingredient: Kiss My Keto brownies. Made with low-carb ingredients like almond flour, almond butter, MCT oil, stevia, and bovine collagen, these brownies are perfect for a keto diet. The remaining ingredients, such as heavy cream, almond milk, and optional berries, are also keto-approved.

Is There Bread in This Brownie Bread Pudding?

Nope, there’s no actual bread or flour in this recipe. The spongy and fudgy texture of the pudding gives it a bread-like quality, making it a great match for coffee or full-fat milk.

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Kitchen Equipment Needed

• Glass bowl
• Metal whisk
• Silicone spatula
• Loaf pan

Frequently Asked Questions

How do I store this brownie bread pudding?
Store cut squares in an airtight container at room temperature, ensuring the dessert stays moist. If you’re storing the entire pan, wrap it in plastic. Consume within 1-3 days.

Why does my brownie bread pudding lack sweetness?
Sweetness preference varies. If your pudding isn’t sweet enough, add more keto sweetener. Stevia is sweeter than erythritol, so a small amount can enhance the flavor.

What is the shelf life of this brownie bread pudding?
This dessert lasts up to three days. Store it in an airtight container and use a clean knife when cutting to avoid spoilage.

Keto Brownie Bread Pudding Recipe

Preparation Time: 10 minutes + inactive time
Cook Time: 35 minutes
Serves: 8

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Ingredients

• 3 eggs
• 6 packets of Kiss My Keto Brownie, crumbled or finely chopped
• ¼ cup heavy cream
• ⅓ cup unsweetened almond milk
• 1 tsp vanilla extract
• Keto sweetener, as desired (optional)
• Berries, for serving (optional)

Instructions

1. Beat eggs, heavy cream, and almond milk in a bowl.
2. Add in crumbled brownies and vanilla extract. Optionally, add 2-3 tbsp of your preferred keto sweetener.
3. Stir well and let the mixture rest for 30 minutes to allow the brownies to soak up the egg mixture.
4. Grease an 8-inch loaf pan with butter.
5. Preheat the oven to 350°F (175°C).
6. Pour the brownie mixture into the pan and bake for 35 minutes. The center should remain slightly jiggly.
7. Cool in the pan before inverting onto a serving plate.
8. Top with berries or your favorite syrup.
9. Slice and serve.

Tips & Tricks

• For additional toppings, consider keto-friendly options like whipped cream, keto vanilla ice cream, crushed walnuts, or shredded coconut.
• Pair this dessert with espresso or tea for a perfect sweet afternoon snack.

Enjoy your delicious and keto-friendly Brownie Bread Pudding!

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Have you tried our new Peanut Butter and Chocolate Chips granola yet? One delicious way to enjoy it is by baking it into cookies! As a fan of baking, especially cookies, I couldn’t resist trying this out. And guess what? These granola cookies are perfect for anyone on a keto diet.

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What Are Keto Granola Cookies Made Of?

To make these cookies, you’ll need two essential ingredients from Kiss My Keto: their Peanut Butter and Chocolate Chips granola and their Original dark chocolate. Here’s the full list of ingredients:

• Butter: Use unsalted butter, softened by leaving it out or microwaving briefly.
• Swerve: A keto-friendly sweetener with zero calories.
• Egg: Adds moisture and protein to the dough.
• Vanilla Extract: Just a teaspoon for flavor.
• Almond Flour: Rich in vitamin E and healthy fats.
• Baking Powder: For leavening. Cream of tartar or plain yogurt can substitute.
• Unsweetened Coconut: Adds a fresh aroma and flavor.

Cooking Equipment Needed

• Baking sheet/cookie sheet
• Whisk
• Spatula

Tips for Making Keto Granola Cookies

• Add Nuts: For extra filling cookies, add chopped almonds or pecans.
• Use Grass-Fed Butter: It contains more nutrients, perfect for keto.
• Chill the Dough: Refrigerate the dough for thicker, chewier cookies.
• Add Salt: Enhances flavor; try Kosher or Pink Himalayan salt.

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Keto Granola Cookies Recipe

Preparation Time: 15 minutes
Cook Time: 10 minutes
Serves: 12

Ingredients

• ½ cup butter, softened
• 2 oz. brown Swerve
• 1 large egg
• 1 tsp vanilla extract
• 1 cup almond flour
• ½ tsp baking powder
• 1 ½ cup Kiss My Keto Peanut Butter and Chocolate Chips granola
• ¼ cup chopped Kiss My Keto dark chocolate
• ⅓ cup shredded unsweetened coconut

Instructions

1. Preheat the oven to 350F. Line a cookie sheet with parchment paper.
2. In a bowl, beat butter and Swerve until creamy and fluffy.
3. Add egg and vanilla extract, mixing well.
4. Fold in almond flour and baking powder.
5. Add the granola, chopped chocolate, and coconut, mixing until combined.
6. Drop the cookie batter onto the baking sheet by rounded tablespoons.
7. Bake for 10 minutes.
8. Cool the cookies on a wire rack before serving.

Tips & Tricks

• Pan-Banging Technique: For a unique ripple effect, bang the baking sheet on the counter midway through baking.
• Serving Suggestions: Pair with keto-friendly milk, hot chocolate, or a smoothie.

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Frequently Asked Questions

Q: What can I use instead of almond flour?
A: Coconut flour is a great alternative, but remember it’s very absorbent and has a gritty texture. Use an extra egg or two to counter its drying effect.

Q: How long will my cookie dough be good for?
A: Homemade cookie dough lasts about 3-5 days in the fridge. Store it in a Ziploc bag or airtight container.

Q: What does ripening cookie dough mean?
A: Ripening means chilling your cookie dough in the fridge before baking. It helps the dough absorb moisture from the eggs, resulting in deeper color and enhanced flavor.

Q: What toppings can I use?
A: You can top your cookies with sea salt, sugar-free rainbow sprinkles, sugar-free white chocolate, or chopped nuts!

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These keto pasta chips are a high-protein and low-carb twist on the viral TikTok recipe! Ready in just 10 minutes, each serving has only 3 grams of net carbs.

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Pasta chips have taken the internet by storm, quickly going viral on TikTok as a crispy and crunchy snack sensation. As someone who loves healthier makeovers, I’ve given these trendy pasta chips a keto and protein-packed twist, much like my previous takes on cookie cereal, cloud bread, and cloud bread pizza.

Why I Love This Recipe

• Low Carb and High Protein: Using Atkins Penne pasta, each serving has just 6 grams of net carbs and over 25 grams of protein, with minimal fat content.
• Healthier Alternative to Chips: Pasta chips are satisfying and filling, offering a generous portion for fewer calories compared to regular chips.
• Quick and Easy: This recipe takes less than 10 minutes from prep to plate.
• Versatile Cooking Options: You can make these in an air fryer or an oven.

Ingredients Needed

• Low Carb Pasta: I used Atkins low-carb penne pasta, which looks and tastes like regular penne pasta. Feel free to use any low-carb pasta shape of your choice.
• Olive Oil: To drizzle over the cooked pasta and help the seasonings stick.
• Seasonings: A mix of Italian seasonings and smoked paprika.
• Salt and Pepper: To taste.
• Parmesan Cheese (Optional): Adds delicious flavor.

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How to Make Keto Pasta Chips

Step 1: Cook the pasta according to the box directions. Once cooked, drain the pasta and transfer it into a mixing bowl.

Step 2: Season the pasta. Add olive oil and mix until coated. Then add the seasonings, salt, pepper, and parmesan cheese, mixing until combined.

Step 3: Cook the pasta. Add the seasoned pasta to the air fryer and cook at 200C/400F for 10 minutes, shaking it thoroughly halfway through. Remove from the air fryer and enjoy with your favorite condiments.

No Air Fryer? No Problem! If you don’t have an air fryer, you can bake these pasta chips in the oven. Preheat the oven to 200C/400F, place the seasoned pasta on a lined baking sheet, and bake for 10-12 minutes, flipping halfway through.

Recipe Tips

• Pasta: The nutritional information refers to the Australian/New Zealand/UK brand of Atkins penne pasta. The US blend may differ.
• Cook Time: Do not overcook your pasta. It should be al dente to yield crispy and crunchy chips.
• Batch Cooking: If your air fryer is small, cook the pasta chips in batches to ensure even cooking.
• Pasta Shape: Any low-carb pasta shape works, such as elbows, farfalle, or rotini.

Flavor Variations

• Nacho Cheese: Add 1/4 cup of nutritional yeast and sprinkle cheese powder once cooked.
• Sweet and Salty: Add salt, pepper, and a pinch of brown sugar substitute.
• Ranch: Sprinkle ranch dressing mix with a pinch of smoked paprika.
• Salt and Vinegar: Toss the pasta chips in vinegar before adding them to the air fryer.
• Hot and Spicy: Add 1 teaspoon of red pepper flakes and/or 1 teaspoon of cayenne pepper.

Storage Instructions

• To Store: Keep leftovers covered at room temperature for up to three days.
• To Freeze: Place cooked and cooled pasta chips into a ziplock bag and store them in the freezer for up to two months.

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Ingredients

• 1 cup uncooked keto pasta (100 grams) * See notes
• 1 tablespoon olive oil
• 1/2 tablespoon Italian seasoning
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons parmesan cheese (optional)

Instructions

1. Cook the Pasta: Follow the box instructions until the pasta is al dente. Drain and transfer to a mixing bowl.
2. Season the Pasta: Add oil and toss through the warm pasta. Add Italian seasoning, smoked paprika, salt, and pepper. If using parmesan cheese, add it last and mix well.
3. Air Fry: Transfer the pasta into a greased air fryer basket. Air fry at 200C/400F for 8 minutes, shaking halfway through.
4. Serve: Remove the pasta chips from the air fryer and serve immediately.

Notes

• *I used Atkins penne pasta, but any low-carb pasta can be used.
• For oven instructions, refer to the body of the post.
• To Store: Leftovers can be kept covered at room temperature for up to three days.
• To Freeze: Store cooked and cooled pasta chips in a ziplock bag in the freezer for up to two months.

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FAQ

Q: What kind of pasta can I use for keto pasta chips?
A: You can use any low-carb pasta or pasta shape of your choice. I recommend Atkins low-carb penne pasta, but elbows, farfalle, or rotini also work well.

Q: Can I bake the pasta chips if I don’t have an air fryer?
A: Yes, you can bake the pasta chips in the oven. Preheat the oven to 200C/400F, place the seasoned pasta on a lined baking sheet, and bake for 10-12 minutes, flipping halfway through.

Q: How do I ensure my pasta chips are crispy and crunchy?
A: Make sure to cook the pasta al dente and avoid overcooking it. This helps achieve a crispy and crunchy texture. Also, if your air fryer is small, cook the pasta chips in batches to ensure even cooking.

Q: What seasonings can I use to flavor my pasta chips?
A: You can use a variety of seasonings to flavor your pasta chips. Some popular options include Italian seasoning, smoked paprika, nacho cheese (nutritional yeast and cheese powder), sweet and salty (salt, pepper, and brown sugar substitute), ranch (ranch dressing mix and smoked paprika), salt and vinegar (tossed in vinegar before cooking), and hot and spicy (red pepper flakes and cayenne pepper).

Q: How do I store leftover pasta chips?
A: Leftover pasta chips can be stored at room temperature, covered, for up to three days. Make sure they are completely cooled before storing to maintain their crunchiness.

Q: Can I freeze pasta chips?
A: Yes, you can freeze pasta chips. Place the cooked and cooled pasta chips into a ziplock bag and store them in the freezer for up to two months. To reheat, you can microwave them for a few seconds or bake them in a preheated oven until they are crispy again.

Q: How do I prevent the pasta dough from sticking to my hands?
A: Lightly oil your hands when working with the dough to make it easier to knead and shape.

Q: What can I serve with keto pasta chips?
A: Keto pasta chips can be enjoyed on their own or served with various dips and condiments. Some popular options include marinara sauce, alfredo sauce, cheese sauce, salsa, or guacamole.

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