Tag Archives: bone broth

Keto Chicken Bacon Bake Recipe

Keto Chicken Bacon Bake
Keto Chicken Bacon Bake

(See below for dairy free version)

You’ve heard of location, location, location? Well with keto, making simple dishes sometimes comes down to one ingredient: bacon, bacon, bacon. The nitrate-free variety for the cleanest eating possible. This Keto Chicken Bacon Bake recipe takes all of 20 minutes to toss together. Even less time if you’re doing the dairy-free version. With the healthy fats, you stay satiated more so than simply low-carb eating without the filling and brain-feeding fats.

Keto Chicken Bacon Bake Recipe

  1. Dice two chicken breasts and season with Himalayan pink salt, pepper, garlic, onion powder.
  2. In small pan, melt 2 ounce full-fat cream cheese in 1/4 cup bone-sipping broth.
  3. Stir in diced chicken, 1 T avocado oil and pour into casserole dish.
  4. Layer on 2 cups of chopped broccoli and 3 strips crumbled nitrate-free bacon.
  5. Top with 4 ounces of cheese, your choice! Pictured is provolone and colby jack.
  6. Bake at 375 for 20 minutes. Eat, swoon, sit back full and happy!
Keto Chicken Bacon Bake with Dairy-Free Version
Keto Chicken Bacon Bake with Dairy-Free Version

Dairy-Free Version Pictured on Left

  1. Dice two chicken breasts and season with salt, pepper, garlic, onion powder.
  2. In casserole dish, layer in chicken, 2 cups chopped broccoli, 3 strips crumbled nitrate-free bacon.
  3. Top with 4 ounces of dairy-free cheese, your choice! Pictured is Daiya mozzarella and cheddar.
  4. Bake at 375 for 20 minutes.

What Makes This Keto

1. Healthy Fats: dump the old oils that are inflammatory (corn, canola, vegetable, soybean), and bring in the healthy keto friendly oils (olive, coconut, avocado, grade-fed butter, ghee, nitrate-free bacon fat).

2. More Healthy Fats: cheese and cream cheese

3. The Salt: Himalayan Pink salt has micronutrients that table salt does not. And to avoid the Keto Flu, which is a loss of electrolytes (potassium, magnesium, salt), YOU NEED SALT. Especially if you’re doing clean keto, which means ingredients count. Dirty keto means people are concerned only with carb count.

If you’re new to keto, you might find the following links helpful.

Daily Meal Plans By Leanne Vogel

Keto Beginners: Keep It Simple!

Fathead Homemade Pizza Crust- AMAZING!

Something Sweet: No-Bake Donut Holes!

If you happen to click links on the products I like, I earn a small commission from the purchase but you don’t pay a penny more. Thank you…it helps me continue creating posts to help you Keto On!

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Keto Cauliflower Rice Recipe, So Much Yum!

This keto cauliflower rice recipe is a gluten-free, low-carb alternative to starchy rice grains. It can be altered with the shake of your favorite spice so you can make it your own! Perfect as a side dish, casserole, or bed for a savory mix of meat and veggies. Having a really good blender makes this easy, but there’s also nothing wrong with chopping it all up on a cutting board. Why not buy pre-riced cauliflower? One word: BUDGET. My favorite store Aldi sells a head of fresh cauliflower for under two bucks!

Cauliflower rice garnished with green onions
Cauliflower rice garnished with green onions

Having a really good blender makes this incredibly fast and easy, but there’s also nothing wrong with chopping it all up on a cutting board. This is the blender I’ve had for four years. I use it to pulverize nuts into flour, make incredible keto shakes, and of course, pulverizing cauliflower into lovely rice sized bites in about 3 seconds. This picture shows the remains after I threw about a half a head of cauliflower in, broken into ping-pong ball sized chunks. It also comes with serving size cups to blend directly in. If you haven’t fallen in love with bulletproof or fatty coffee, blending it might be just what you’re missing.

Cauliflower rice shredded in Ninja blender
Cauliflower rice shredded in Ninja blender.
Cauliflower rice ready to cook with celery, onion, spices
Cauliflower rice ready to cook with celery, onion, spices
Keto Cauliflower Rice is fast and easy with a Ninja Blender
Ninja Blender with 2 Single Serving Blending Cups

 Keto Cauliflower Rice Directions

  1. Pulverize 1/2 head of cauliflower. Mix with two stalks of chopped celery and one small chopped onion.
  2. Season with salt, pepper and your choice of spices. I used paprika, red peppers, garlic, cayenne pepper.
  3. Heat 1/4 avocado oil or Kerrygold butter in skillet, add rice mixture, 1 tablespoon liquid or coconut animos, 1/2 cup of bone sipping broth, and stir.
  4. Now it’s just like cooking hashed browns. Pat the mixture into the pan and let it brown. Flip it as best you can to brown on the other side. Once it’s cooked, you can stir it all back up to give it some fluff.
Cauliflower rice cooking with celery, onion, spices
Cauliflower rice cooking like hash browns

 

If you’re new to Keto, please poke around the blog! I had no idea how much better I would feel just by eating healthy fats and low-carb vegetable. I sometimes link to products I like if you’d like to try them. Should you click and make a purchase, I earn a small commission, but you do NOT pay one penny more. Thank you, and keto on!

Stocking Your Keto Kitchen

Keto For Beginners: Keep It Simple!

Breaking A Weight Loss Plateau

 

Keto Turkey Marinara Soup

Keto Turkey Marinara Soup
Keto Turkey Tomato Soup Made with Rao’s Marinara

Soup is a fantastic option for the budget, because you can incorporate all the veggies you have leftover at the end of the week that need to get used before they become compost material. That is exactly the method I used for coming up with Keto Turkey Marinara Soup! It allows for variety in flavor, experimentation which I find really important for eating keto, and it can be used throughout the week so you don’t get caught without a meal plan. Plus it’s a one-pot dish so clean is easy.

What I did for this soup is use leftover turkey broth that I made by boiling the heck out of raw bones. So the broth went into a large pot along with all the leftover veggies that I chopped. I added Kerrygold butter for healthy fat and amazing flavor, romano cheese for more of the same, Rao’s Marinara, the leftover turkey from making the broth, and spices. I heated it just shy of a hard boil for ten minutes, then turned it off and covered for 20 minutes. Since there are no chunky, carb-heavy, insulin spiking potatoes, the soup cooks quickly. And using low-carb Rao’s Marinara means it will already be perfectly flavored, a real time saver. I always have several jars on hand for quick meals so I don’t get caught empty-handed for meal ideas.

Ingredients for Keto Turkey Marinara Soup

Ingredients for Keto Turkey Marinara Soup: 6 cups turkey broth – 2 cups Rao’s Marinara – 2 cups turkey from the bone – 2 cups chopped broccoli – 1/4 cup Kerrygold butter – 1 medium onion – 2 bell peppers – 1/2 yellow zucchini – 4 baby carrots – 2 celery stalks – 1 cup shredded romano – 1/2 teaspoon cayenne pepper – 1 teaspoon dried basil – salt and pepper to taste

Remember to read labels!. Rao’s Marinara has 4 net carbs per 1/2 cup. I’ve seen sauces as high as 14 carbs for the same size serving.

Options:

  1. Carrots and onions are higher in sugar than the other vegetables, so they are used sparingly. Feel free to reduce or leave out.
  2. To make dairy-free, leave out romano cheese and replace butter with avocado oil.
  3. If nightshades are problematic, this would still be savory without the marinara.
  4. Choose your own color bell peppers. I used yellow, red and orange.
  5. Kerrygold butter is made from grass-fed cows, for the proper Omega 3/6 balance.
  6. Use chicken instead of turkey. Experiment!

If you’re not sure where to find these ingredients or would like a keto resource in print, they are listed below. Keto on, Warriors! For more details on how to get your pantry keto-ready, see this Stock Your Kitchen post.

Rao’s Marinara          Kerrygold Butter       Keto Book that got me started