Tag Archives: low carb

Hemp Hearts for Keto

Hemp hearts are my new favorite Keto staple. With a texture like couscous and a nutrition profile perfect for ketogenic eating, hemp hearts can be added to many dishes for bulk, texture, and a subtle nutty flavor. 3 tablespoons contain 10 grams of protein, 180 calories, 1 carb and 1 gram of fiber which equals ZERO NET CARBS. And they can be eaten raw over yogurt or cottage cheese, as well as sautéed in butter or added to dishes. Check out what I’ve made over the last couple weeks!

Hemp Hearts for Keto Meal Ideas

1. Hemp Hearts in Stirfry: can be added to a typical cauliflower rice stir fry for that grainy texture that some people on Keto miss. I use liquid aminos in place of soy sauce with garlic, red pepper flakes, salt and pepper to sauté in avocado oil with diced chicken and eggs.

2. Cheddar Cheesy Hemp Hearts Soup: use any soup base you want. I use chicken stock, cream cheese, cheddar cheese to my sautéed onions for a savory, creamy comfort food soup perfect for fall.

3. Steak and Hemp Hearts with Eggs: scrambled my eggs into a bit of cauliflower rice and hemp hearts with veggies. Seasoned with paprika, added a couple ounces of steak, and voila, a hearty breakfast with plenty of protein takes just a few minutes to whip up.

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Keto Substitute for Rice…Hemp Hearts!

Hemp Hearts as Rice Substitute
Hemp Hearts as Rice Substitute

Rice and bread and pasta! Those new to Keto long for substitutes for their favorite starch. Hemp hearts make a fantastic rice substitute! Versatile enough to add bulk to many dishes. The keto recipe below is a cooked rice-substitute dish, but cooking hemp hearts is not required. They can be added raw to any dish, sprinkled on salad even. Get creative.

Hemp Heart Rice Substitute Recipe

Sauté 1/2 small onion in 1T Kerrygold butter. Add 6T hemp hearts, 1/2 cup chicken stock, 4 oz cut chicken breast and cover for about 5 minutes. Then add 1 cup chopped spinach. I also threw in a few pine nuts. Season to taste with salt and pepper. Makes 2 servings.

Keto Peanut Butter Cup, a Reece’s Knockoff

Keto Peanut Butter CupWho says adapting to the ketogenic way of eating means an end to sweets? Not me! I have to LIVE, my friends. So allow me to show you a Keto peanut butter cup that will have Reese’s running in their sugar-filled boots! Here goes…

Keto Peanut Butter Cup Recipe

1. In a pan on low heat, melt and stir the following: 8 T kerrygold butter, 1 T sugar-free peanut butter, 1/2 t vanilla, 1-2 teaspoons Pure Monk brand monk fruit.

2. Stir in 1 cup almond flour. Set aside.

3. In separate pan, melt dark chocolate of your choice. For this recipe, I use Moser Roth 85% cocoa bars from Aldi (3 individually wrapped bars). Adding Keto sweetener is optional. Lily’s is a popular brand of sugar-free chocolate among Keto enthusiasts.

4. Drip about 1 teaspoon chocolate into mini baking cups and chill for 5 minutes.

5. Add 1 T almond flour mixture to each cup, pat down, and top with remaining dark chocolate. Almonds are optional. Chill and eat!

Keto Peanut Butter Cup

*Note for the Keto Police: Moser Roth chocolate has a wee bit of sugar. If someone says sugar isn’t Keto, I say keto(sis) is a metabolic state, not a food. We each do the best we can!

Monk Fruit is extraordinarily sweet, so if you use a different keto sweetener, you’ll need to adjust the recipe accordingly. It is now my favorite sweetener, after using Pyure, which is a blend of stevia and erythritol. Pyure is great for recipes since it measure the same as sugar, but I am digging monk fruit now. Pure Monk Fruit is harder to find, so I ordered mine online. I have seen Pyure in Walmart and grocery stores. .

Keto Peanut Butter Cup

If you’re new to Keto, have a look around. I keep things super simple, from recipes to Keto concepts. You’ll see a few links to products I like. If you click and buy, I earn a teensy weensy commission but you won’t pay one penny more. Thank you ever so kindly!