Tag Archives: ketogenic diet

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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Black Olive Zucchini Salad Keto Recipe

As a kid, I used to put black olives on each of my fingers…and thumbs…and walk around with my very creative snack. I wouldn’t touch zucchini, though. Today, I’ve grown more sophisticated, but not much! Before I share the ingredients, take joy in the fact that you can mix and match any low-carb veggies you like. You can leave out anything that makes your inner child wrinkle your nose and pout! That is the beauty of creative cooking…and being an adult! First things first…

Black Olive Zucchini Salad with Feta Cheese
Black Olive Zucchini Salad with Feta Cheese

What Makes This Keto

1. The Healthy Oils: 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: feta cheese, black olives

3. Low-Carb Veggies: onions and peppers do have some natural sugars, and you’ll see people avoiding them, but for me, there is no substitute for the flavor of onions. Just don’t eat 6 of them a day!

4. 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.

Black Olive Salad Recipe

Cut, shake and stir the following:

5 celery stalks, I can pitted olives, as much or little feta cheese as you like, about 1/4 cup (omit this ingredient to make dairy-free), 1 small red onion, 1 green zucchini, 1/2 green pepper, 1 T fresh cilantro, 1 T balsamic vinegar, 2 T olive oil, 1 T dried chives, salt, pepper, onion powder. That’s it. Chill for a bit so the seasonings get al snug with your veggies, then show your fancy grown-up self at a party with an exquisite chopped salad that took you 10 minutes to make!

If you’re new to Keto, you might skip about the blog. I keep things simple ’round here, from recipes to explanations. Here are other posts you. May find helpful as. You start or continue rocking your keto journey!

Keto Meal Plans & Book

Keto “Potato” Chips

Beginners: Keep Keto Simple!

Keto Ice Cream in 90 Seconds!

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!

Keto Sample Menu Looks Like This…

Questions that dominate ketogenic forums for beginners: Do you have a sample keto menu? What do meals look like? What do you eat? Newbies are rifling through contradictory info, dire warnings, food police who holler that keto is not 21 carbs/day, it’s only 20 (grrr!), fear, desperation, doctors who are unfamiliar with it, family members who’ve heard erroneous horror stories, and through it all, they are possibly experiencing the whole reason they ended up looking into the ketogenic way of eating in the first place … HOPE. Hope after years of failed attempts to keep weight off after successfully losing it. Read here why long-term calorie restriction does not work.

Keto Electrolyte Go-To Box

The first picture is chicken fajitas with full-fat sour cream and low sugar salsa. What makes it qualify as a keto meal? No gluten and therefore no tortilla. Low Sugar. The proper fats. Nothing highly processed, meaning not loaded with preservatives or concocted in a factory.

Keto Fajitas

 

The second picture is a box of fat bombs and electrolyte replacements, because you must regularly replace them or you will get the dreaded Keto Flu, a nauseating, dizzying, headachy, fatigued state as your body goes through the switch of changing its energy source. When you eat lots of carbs, your energy source comes from those carbs in the form of glycogen. Eat more carbs than your body can burn, and even if those carbs come from healthy sources, the excess is stored as body fat. When you eat keto, your ingest very few carbs (but note all the veggies in the picture above). Your body is designed to find an alternate source of energy, and that is stored fat! Yay…that is why you hear incredible weight loss stories.

Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate
Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate

The third picture is ground beef, veggies, and marinara. What makes it a good addition to any sample keto menu? The beef is grass-fed which means cows are eating the proper food, not corn, and the result is meat that has the proper ratio of omega 3s and 6s. If your budget is tight, then buy the leanest cuts of meat you can afford, and add healthy fats back in when you cook it. Preservatives and hormones are stored in an animal’s fat, so you can improve your health by avoiding those. You will hear the term Clean Keto, which means you consider more than the macro ratios of fats to proteins to carbs; you consider the source and quality of those macronutrients as well. This meal also has very low sugar, gluten, and was coked with healthy fats that are not inflammatory.

Keto Sample Menu: Chicken with Black Olives Rao's Marinara
Simple Keto Chicken with Black Olives & Rao’s Marinara

For more beginner info on how to get going with Keto, please poke around the blog. I keep things simple. You can learn as you go! You may notice links to products I like… If you click and buy, I earn a small commission, but you do not pay one penny extra. Thank You!

New To Keto? Keep it Simple!

Stocking Your Keto Kitchen

Excellent Keto Book