Gobble, Gobble, Gobble: Thanksgiving Keto Cooking

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Recipe and Content Contributor: Taylor Parrish, RDN, CLC, LD

November is here, y’all! The weather has already let us know that summer is a thing of the past, but the beautiful changing leaves make it all worth it! Now that Halloween is over, the next holiday is Thanksgiving. With Halloween, your biggest keto “stressor” may have been the treats and candy. With Thanksgiving, it might be the abundance of carb heavy foods and more time surrounding the dinner table with extended family. When I think of Thanksgiving, I think of turkey or ham covered in some sort of sauce or gravy, mac and cheese, rolls, pumpkin pie, and all the fixings! Guess what?! You can have all these things! 


Check out these resources and recipes using your favorite Thanksgiving and fall foods that are still in line with your child’s appropriate macronutrient ratio.


Recipe 1: White Chicken Chili 

Note: This recipe was adapted from The Keto Cookbook

Ingredients

  • 2 T +1 tsp (35 g) cream 

  • 1/4 cup (60 mL) chicken broth - OK to add a little more 

  • 2 T (22 g) Great Northern beans, canned and drained 

  • 1.5 T chopped bell pepper 

  • 15 g cooked chicken breast 

  • 1 T (16 g) olive oil 

  • About 3 (9 g) macadamia nuts, chopped 


Toppings: 

  • 1 T grated cheddar cheese 

  • 1 T (14 g) avocado OR 1 T (14 g) sour cream 

  • 2 g scallions (optional)


Directions

Combine the broth, cream, cooked chicken, olive oil, macadamia nuts, peppers, xanthan gum, salt and pepper, and a dash of cumin (really helps boost flavor) in a microwavable bowl. Stir very well to combine. Make sure that the xanthan gum is fully incorporated and not lumpy. Microwave for about 1 minute until warmed through. Top the soup with shredded cheese, avocado (or sour cream), and scallions.

Nutrition Information (per serving): 430 calories, 5.9 grams net carbs, 40.5 grams fat, 10.2 grams protein (2.5:1 ketogenic ratio) 


Recipe 2: Cheesy Biscuits 

Ingredients: 

  • 1 1/2 cup (168 g) almond flour, blanched, finely ground 

  • 2 T (30 g) cream 

  • 1/4 tsp baking soda 

  • 1 tsp baking powder 

  • 1/4 c (28 g) cheddar cheese, grated 

  • 1.5 T (21 g) butter, chopped

  • 1 large (50 g) egg, room temp 

  • 1/8 tsp garlic salt (can use normal salt) 


Directions: 

Preheat oven to 350°F. Line a baking sheet with parchment paper. Mix almond flour, baking soda, baking powder, and garlic salt (or just salt) together in a bowl. Then, use a fork to cut in the chopped butter until crumbly. Add egg, cream, and cheese and mix until well combined - can use the fork to do this. Use a small ice cream scoop to scoop out biscuit dough on baking sheet lined with parchment paper to make 15 small biscuits. Bake at 350°F for 10 minutes or until slightly golden on top. 

Serve with 1/2 tsp (3 g) tsp butter on top of each biscuit. If you have a higher ratio, simply add more butter on top. Can be frozen, as well.


Nutrition Information (per biscuit): 114 calories, 0.9 grams net carbs, 10.8 grams fat, 3.3 grams protein (2.5:1 ketogenic ratio) 


Recipe 3: Squash Casserole

Note: This recipe is from the Fit Mom Journey Ketogenic Living Blog 

Ingredients: 

  • 1 cup (238 g) cream 

  • 2 medium (350 g) zucchini 

  • 2 medium (350 g) yellow squash 

  • 1 -2 T (15 g) shallots, chopped 

  • 2 tsp (6 g) minced garlic 

  • 1/3 cup (38 g) shredded Cheddar cheese 

  • 1/2 cup (50 g) grated Parmesan cheese 

  • About 1/4 cup (60 g) butter 

Directions:

Preheat oven to 450°F. Heat a large skillet over medium/high heat. Add the shallots, garlic and butter. Sauté until the shallots are translucent. Slice the zucchini and squash, then add to the skillet along with the heavy cream. Add salt, pepper, and parmesan cheese. Cook for 8-10 minutes, or until bubbly. Coat an oven-safe baking dish with olive oil or coconut oil cooking spray. Transfer the contents of the skillet to the baking dish. Sprinkle with a little more Parmesan cheese and shredded cheddar. Bake for 10-15 minutes until it is bubbling and just starting to brown on top. Makes 8 servings. 


Nutrition Information (per serving): 201 calories, 5 grams net carbs, 18  grams fat, 4 grams protein (2:1 ketogenic ratio) 


Recipe 4: Pumpkin Microwave Pudding 

Ingredients:

  • 2 T (30 g) canned pumpkin, unsweetened 

  • 2 T (30 g) cream 

  • 25 g Ricotta cheese (whole milk) 

  • 36 g raw egg 

  • 1.5 T (22 g) T butter 

  • 1/4 tsp pumpkin pie spice or cinnamon 

Directions: 

After measuring all ingredients on a gram scale, combine in a microwaveable bowl. Heat in 30-sec increments, stirring very well after each cycle (~ 4 cycles). Heat the pudding until the temperature reaches 160° F. The eggs will begin to cook around the edges. Stir very well again and serve.

Nutrition Information (per serving): 370 calories, 3.6 grams net carbs, 35.4 grams fat, 8.5 grams protein (2.9:1 ketogenic ratio) 

Recipe 5: Cinnamon Sugar Pecans  

Ingredients:

  • 216 g pecans 

  • 10 g sugar 

  • 5 g cinnamon 

  • 1 large egg white (about 33 g) 

Directions:

Preheat oven to 325° degrees F. After measuring all ingredients, combine them in a small mixing bowl and stir to evenly coat pecans. Using a spatula, place the pecans on a baking sheet lined with a silicone mat or parchment paper. Scrape all the remaining egg whites out of the bowl and onto the pecans. Try not to let the pecans touch each other. Bake in oven for about 15 minutes. Allow to cool and then divide evenly into 6 servings. Store in a small air-tight container. 


Nutrition information (per serving): 260 calories, 3.5 grams net carbs, 3.9 grams protein, 25.9 grams fat (3.5:1 ketogenic ratio) 

**To make a 2.5:1 ratio, pair with 1 (28 g) mozzarella cheese stick per serving.


Recipe 6: Turkey “Lunchable” Idea 

Ingredients: 

  • 1-piece (28 g) L’Oven Keto Friendly bread 

  • 1 T (16 g) butter (spread on bread or use it to “toast” bread) 

  • 1 oz (28 g) (1-1.5 slices) Oven Roasted Deli Turkey 

  • 1 T (15 g) Hellman’s mayonnaise (spread on bread or turkey meat) 

  • 2 T + 1 tsp (35 g) Ranch (or can use 1 Hidden Valley Ranch cup) 

  • 3 baby (18 g) carrots 

  • 1 medium (12 g) strawberry 

  • 5 g Lily’s Chocolate Chips


Nutrition information: 465 calories, 5 grams net carbs, 12.5 grams protein, 43.8 grams fat (2.5:1 ketogenic ratio) 


Looking for more recipes? 

Check out these other amazing Thanksgiving recipe resources from a few of our friends in the Keto Community. 


We hope these recipes make your keto kiddos Thanksgiving and fall season a little bit tastier! Please share your tips and tricks for thriving during the holiday season when navigating a ketogenic diet.