Spooky Fun Without the Sugar: Surviving Halloween on Keto 

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By: Maggie May (Parent Superstar) 

Holidays—especially Halloween—can be particularly challenging for children on a strict ketogenic diet for epilepsy. Celebrations at school, with friends, and with family are often centered around food, and pumpkin spice and candy seem to be everywhere this time of year. For keto kiddos, this can bring mixed emotions as they’re surrounded by so many things they cannot have.

Fortunately, there are ways to make the season feel more inclusive. Many store-bought keto-friendly treats are available. Retailers like Target and Walmart also offer a growing selection of non-food Halloween goodies—such as slap bracelets, fun erasers, and bubbles—which can sell out quickly as the holiday approaches, so it’s wise to stock up early. And if you’d like to bring some festive fun into your kitchen, be sure to check out this blog for a collection of delicious Halloween recipes designed with keto families in mind.

School Celebrations

If your child has a party at school, be sure to let the teacher know in advance how you’d like to handle any treats that are passed out in school.  Fortunately, it seems like schools are more allergy aware than they once were.  My daughter’s school encourages non-food treats for parties and requires 1-week notice to bring in food items, but inevitably things slip through the cracks.  My daughter’s preference is to be included anyway (knowing full well she can’t have the treats) and is happy to bring any candy home to her brother.  If that isn’t your child’s preference, you can let the teacher know you’d like them to pull out any candy before your child gets it. 

Trick or Treating

 For trick-or-treating on Halloween, there are several different ways parents have handled it over the years.  Be no matter which path you take, be sure to let your kids know there is a “no eating while trick-or-treating” rule.

Teal Pumpkin Project

Dealing with an allergy or strict metabolic diet is difficult, but the Teal Pumpkin Project is helping.  Houses that have a teal pumpkin by the door are letting trick-or-treaters know in advance that they have non-edible treats.  You can buy a teal pumpkin bucket (often available at places like Target and Walmart) to let people know your child has a food allergy and would prefer a non-edible treat, if they have one available. 

Check out the Food Allery Research & Education website for more information or to add your house to the map or find houses nearby that have non-edible options – new for 2025!

 Hand Out Treats to Neighbors in Advance

Another idea to get through the sugar-laden festivities is to go to neighbors in advance and deliver little toys or keto-friendly treats to give your child when you get to their house for trick-or-treating.

The Switch Witch

And one last idea that has worked well for us (including my non-keto kid) is our beloved Switch Witch. Each year leading up to Halloween, we read about the Switch Witch (see poem below) to be reminded of how it works.  We trick-or-treat as usual and then after trick-or-treating, we come inside and the kids dump their haul into a bag and during the night, the Switch Witch trades it for acceptable treats or maybe even a toy.  Even my non-keto kid has been happy to trade his candy.  And keto kids or not, what parent doesn’t love less candy around the house?!  Everybody wins!

A few of our favorite candies to put in food packs (all in moderation and run by your dietitian first, of course):

  • Lily’s chocolate bars and peanut butter cups

  • Quest peanut butter cups

  • Shameless Snacks (peach and watermelon gummies, available at Target)

  • Russel Stover Fruit Chews (Starbursts)

  • Zollipops 

 No matter which way you decide to celebrate Halloween, when it’s all said and done, I’m always reminded about how adaptable kids are.  We surely don’t give them enough credit.

Click here for a downloadable PDF of The Switch Witch poem. 

Disclaimer:
The products listed are examples that may fit a ketogenic diet. Nutrient content varies by brand, so read labels carefully and choose the lowest-carb option. Some may need added fat to meet ketogenic ratios, and many contain sweeteners or sugar alcohols that aren’t suitable for everyone. Always consult your healthcare team before adding new products to your diet.



Hippity-Hoppity Keto-Friendly Easter Recipes & Activities

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

Wow, I can’t believe it’s already springtime and a furry bunny has been spotted hopping around your neighborhood! Whether you celebrate Easter for its biblical significance or not, most families take part in the Easter festivities – egg hunts, baskets, brunch/dinner, etc. 

Most holiday festivities include food and being on keto and not eating what other kids are eating can be very difficult. However, as a parent, we can refocus on what’s important and how we celebrate different holidays. Being on keto is a great way to start new traditions or refresh old traditions where holidays aren’t just about the treats involved. Don’t get me wrong – treats are yummy and there’s a place for them, but if you find yourself struggling with holidays because of the treats, now is a great time to find a new way to celebrate. 

Check out this article from Country Living that may help you celebrate Easter a little differently this year. Although not all these ideas are appropriate for keto, there are some cute ideas to consider that don’t involve food.  And I don’t know about you, but my kiddos just love the hunt for the Easter eggs…not necessarily what is inside of them!

Also, check out our family’s toilet paper bunnies from Easter in 2020 – when TP was a hot commodity.

Here are some more non-food ideas to help you celebrate Easter: 

Check out these store-bought Easter candies and kitchen gadgets: 

Favorite Easter Recipes 

We hope these activities, ideas, and recipes make your keto Easter and springtime a little bit tastier! Please share your tips and tricks on how you and your keto hero celebrate the Easter season when navigating a ketogenic diet.

Reindeer-Inspired Keto Friendly Holiday Recipes & Activities

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

Like Halloween and Thanksgiving, food is often one of the main spotlights of the Christmas season. Check out these keto friendly Christmas activities and recipes. Your keto kiddo doesn’t have to miss out on this magical time! From the whole team at the Keto Hope Foundation, we hope you find joy in this season and have a very Merry Christmas, Happy Hanukkah, and a Happy New Year! 

First, check out these fun holiday ideas where food is not the focus!  

Now, let’s look at some easy and convenient store-bought items that can brighten your holiday.* 

*Always check with your keto medical team if the above-mentioned products are appropriate for your specific ketogenic diet. Some of these products do contain artificial sweeteners and sugar alcohols that may not be appropriate for everyone. 

Recipe 1: Keto Cinnamon Rolls (makes ~9 cinnamon rolls)

Dough Ingredients: 

  • 112 g (1 cup) almond flour 

  • 26 g (1/4 cup) ground flax 

  • 7 g (1 Tbsp) coconut flour 

  • 48 g (1/4 cup) erythritol 

  • 8 g (2 tsp) baking powder 

  • 1.5 g (1/4 tsp) salt 

  • 56 g (1/4 cup) butter, softened 

  • 50 g (1 large) raw egg 

  • 3 g (1/2 tsp) vanilla extract 

Cinnamon Streusel Filling Ingredients: 

  • 56 g (1/4 cup) melted butter 

  • 36 g (3 T) erythritol 

  • 7 g (1 T) cinnamon 

Directions: 

Preheat oven to 325°F. Line pan with parchment paper on a flat sheet or 8x8 square pan. Combine dry ingredients in large bowl and add softened butter and distribute through dry ingredients. Combine egg and vanilla, stir. Add to dry mixture. Place dough on large sheet of parchment paper then fold paper in half so that the paper is sandwiching the dough. Start to work the dough into a flat rectangle between the parchment paper, using a rolling pin if needed. Once flattened, the rectangle should measure 9 x 12 inches. 

Next make cinnamon streusel filling by combining melted butter, erythritol, and cinnamon in a small bowl. Spoon filling over rolled out dough and spread to cover. Using parchment paper as a guide, start from one of the shorter ends and begin rolling slowly. Once you have completed rolling, use a knife to cut the roll into 9 slices, and place each slice cut side down in the pan. Bake for 15-20 minutes and allow to cool. 

Nutrition Information (1 cinnamon roll): 190 calories, 18.1 g fat, 4.2 g protein, 2.55 g net CHO at a 2.65:1 keto ratio

Recipe 2: Snowflake Toast

Ingredients: 

  • 35 g fresh strawberries 

  • 2 slices (56 g) L'Oven fresh bread 

  • 2 Tbsp (28 g) butter 

  • 2 Tbsp (10 g) unsweetened shredded coconut 

  • 2.5 oz (70 g) cream cheese (block) 

Directions:

"Toast" bread with butter. Spread cream cheese on bread and sprinkle with unsweetened shredded coconut. Serve with 35 grams strawberries.

Nutrition Information (entire recipe): 586 calories, 55.4 g fat, 16.1 g protein, 5.8 g net CHO at a 2.5:1 keto ratio 

Recipe 3: Cheeseball 

Ingredients: 

  • 8 oz (224 g) cream cheese, softened 

  • 1/2 cup (52 g) shredded cheddar cheese 

  • 1/2 cup (50 g) chopped green olives 

  • 1/4 cup (16 g) chopped green onions 

  • 1/2 cup (50 g) chopped pecans - for outside 

  • 2 Tbsp (8 g) raw parsley - for outside 

Directions: 

Combine all ingredients (except pecans and parsley) and shape into a ball. Lay out plastic wrap (enough to cover cheeseball) and put pecans and parsley on top of it (centered). Place cheeseball on top of pecans and parsley and roll to cover the outside (it's OK if it doesn't cover the entire cheeseball). Wrap up with the plastic wrap. Place in fridge until ready to eat! Serve with raw vegetables (carrots, cucumbers, etc.) or try these keto friendly almond crackers from the Charlie Foundation. 

Nutrition information (entire recipe): 1430 calories, 138.8 g fat, 32.6 g protein, 13.1 g net CHO at a 3:1 keto ratio

Recipe 4: Ham & Au Gratin Cauliflower (makes 2 servings) 

Ingredients: 

  • 1 small head (265 g) of cauliflower, chopped (weigh this then steam) 

  • ½ cup (120 g) cream

  • ¼ cup (28 g) cheddar cheese, grated

  • ¼ cup (56 g) butter 

  • 2 oz (56 g) Ham (Off the Bone Black Forest ham) 

  • Salt and pepper, to taste 

Directions: 

Steam the cauliflower and place in a dish. Melt the cheese and butter and mix well, then add the cream and combine. Pour sauce over the steamed cauliflower and mash to desired consistency. Divide into two servings then top each serving with 1 oz (28 g) ham. 

**Could consider baking this in the oven for a crunchier & well-done texture.

Nutrition information (entire recipe): 1060 calories, 101 g fat, 24.4 g protein, 12.8 g net CHO at a 2.7:1 keto ratio

Recipe 5: Chicken and Cabbage Soup (a great option for New Year’s Day) 

Ingredients: 

  • ½ cup (120 g) chicken broth, Imagine Organic 

  • 1/4 cup (40 g) raw green cabbage, shredded 

  • 1 Tbsp (10 g) raw onion, diced small 

  • 1 clove (4g) raw garlic, diced fine 

  • 1 oz (28 g) cooked chicken breast, diced - for higher ratio, can use dark meat chicken 

  • 1 Tbsp (15 g) butter 

  • 1 Tbsp (15 g) olive oil 

  • 1 Tbsp (15 g) Hellman's mayonnaise 

  • Salt & pepper, to taste 

Directions: 

Add the butter and olive oil to a small pot. Over medium low heat, melt the butter. Add the cabbage, onions and garlic to the butter and oil. Sautee until the vegetables begin to soften. Add the broth and chicken to the vegetables. Cover and let the soup simmer over low heat until the vegetables are very soft. Remove the pot from the heat and add the mayonnaise. Use an immersion blender to puree the soup. 

Note: If the soup reduces too much, you may add a little water. The mayonnaise is used to help keep the ingredients emulsified once it has been pureed. If you prefer not use mayonnaise, heavy cream or additional butter and oil may be used in its place. Pureeing the soup is optional. 

Nutrition information (entire recipe): 420 calories, 40.4 g fat, 10.2 g protein, 3.9 g net CHO at a 2.85:1 keto ratio. 

Recipe 6: Hot Chocolate

Ingredients: 

  • 2 Tbsp (30 g) cream 

  • 1 tsp (2 g) unsweetened cocoa powder (Hershey’s) 

  • 1 cup (240 g) unsweetened almond milk 

  • Sweetener, to taste

  • 5 total (~8 g) Max Mallows 

Directions: 

Combine all ingredients (except Max Mallows) in a microwave safe container and microwave until desired temperature. You can also use the stove top to warm ingredients as well. Top with 5 Max Mallows. 

Nutrition information (entire recipe): 250 calories, 24.3 g fat, 3.1 g protein, 4.6 g net CHO at a 3.1:1 keto ratio 

*To increase the ratio, increase the amount of cream inside the recipe or added on top as a “whipped” cream. To decrease ratio, increase Max Mallows or decrease amount of cream.

Looking for more amazing keto friendly recipes? Check out these from some of our keto friends! 

We would love to hear about the things you’ve come up with for the holiday season and any keto friendly recipes you’ve tried, so please leave your best holiday tips as a comment!

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. 

Trick-Or-Treat: Halloween Keto Style

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

Halloween is just around the corner! The stores have an abundance of all things Halloween (candy, costumes, treats, props, etc.) tempting our little keto warriors. Holidays can be a time of mixed emotions for keto kiddos because they see so many things they cannot have on their ketogenic diet. 

However, there are still some great alternatives, so your child does not have to go without. There can be treats, there can be candy, and there can be fun Halloween-type activities. Our hope is that these recipes help make Halloween and Fall time more enjoyable for your epilepsy warrior. 


To get started, check out some of these great Halloween themed equipment: 


Recipe 1: Charlie Foundation Blueberry Macadamia Nut Waffles using the spider web Dash waffle maker

Ingredients

• 50 g raw egg, mixed well

• 21 g macadamia nuts, ground into butter

• 8 g coconut oil, melted

• 20 g frozen blueberries, unsweetened

• optional: 3 drops liquid stevia, a pinch of salt


Directions

Pre-heat a waffle iron or non-stick pan. Combine the egg, macadamia nuts and coconut oil, stir until very well combined. Add the frozen blueberries and optional ingredients to the macadamia nut batter. Stir to evenly distribute the blueberries. Pour the batter into a waffle iron, filling each mold about 3⁄4 of the way full. For pancakes, use a tablespoon to pour small pancakes onto a non-stick pan. Make sure to scrape all the batter out of the mixing bowl! For waffles, cook until the steam begins to slow down, ignore any indication lights or alarms! For pancakes, cook the first side until the edges begin to look dry, flip and cook the second side until cooked through and slightly browned. Top with fresh blueberries and butter to meet your child’s ratio (for a 2.5:1 ratio, add 32 g fresh blueberries and 1 T (14 g) butter on top). Serve immediately or freeze in plastic wrap.

Check out these other great Halloween recipes from the Charlie Foundation: 

• Pumpkin Spice Fat Bomb

• Gelatin Gummies

• Chocolate Candy

• Peanut Butter Cups


Recipe 2: Super Easy Pumpkin Seed Snack 

Ingredients:

• 130 grams (1 cup) pumpkin seeds

• 25 grams (2 Tablespoons) coconut oil


Directions:

Preheat the oven to 325F. Wash seeds in colander, don’t worry if there are a bit of “pumpkin guts” still on the seeds. Dry seeds and place on pan. Melt coconut oil in microwave for 45 seconds. Pour oil over seeds, add salt, stir, and pop in the oven. Cook for 25 minutes, stirring once. Divide this into 4 servings.


Nutrition Information (per serving): 250 calories, 1.5 grams net carbs, 22 grams fat, 9 grams protein (2:1 ketogenic ratio) 


Recipe 3: Ghost Tortilla Chips by KetoCook

Ingredients:

• 1/2 low carb tortilla (Mission whole wheat carb balance)

• 2 T olive oil

• pinch sea salt


Directions:

Cut tortilla into shape of choice (ghost, pumpkin, etc.). drizzle with olive oil and mix well to coat the

tortilla. Sprinkle with sea salt. Line parchment paper on baking sheet and payout the tortilla

without overlapping. Bake in oven at 320°F for 8 minutes (or until crisp).


**Can serve with keto cheese sauce (cheddar cheese, cream, and butter), guacamole/avocado or with

hummus dip (Haig’s Baba Ghannouge brand is very low in carbs and you can add extra olive oil for more fat). 


For some other great Halloween recipes from KetoCook check these out:
Pumpkin Cheesecake Bars

Silly Monster Face

Recipe 4: Spooky Pesto 

Ingredients:

• 1⁄2 cup cooked spaghetti squash

• 1/4 cup Classico pesto sauce

• 1 Tablespoon olive oil

• 1 oz mozzarella cheese (cut from a “log” or use the mozzarella balls)

• 2 black olive slices

• 1 red pepper slice


Directions:

Combine pesto and olive oil. Stir into cooked spaghetti squash. Add mozzarella and olives to make eyes. Add pepper slice for nose. 


Nutrition information (per serving): 465 calories, 8 grams net carbs, 9.5 grams protein, 42 grams fat (2.4:1 ketogenic ratio) 


Fat Bomb & Candy Recipes: 

Pumpkin Spice Cream Cheese Ghost 

Ingredients:

• 8 oz cream cheese, full fat, softened

• 1⁄2 c butter, salted, softened

• 1 c MCT oil powder

• 1 cup Lakanto Powdered Monkfruit sweetener

• 84 Lily’s Chocolate Chips

• 1 tsp ground cinnamon

• 1⁄2 tsp ground ginger

• 1⁄4 tsp ground cloves

• 1⁄4 tsp ground nutmeg


Directions:

Using an electric mixer, mix cream cheese, butter, MCT oil powder and monkfruit sweetener on low-medium speed until well combined and no clumps remain. Using a spatula or wooden spoon, blend spices into cream cheese mixture. Add mixture to a piping bag with a circular wide nozzle (or put in a plastic baggie and cut the edge). Use piping bag to create ghosts. Reserve 3 chocolate chips for eyes and nose on each ghost. Chill for 30 minutes and serve. This recipe makes 28 ghosts (~23 grams each). May store in refrigerator for up to 3 days.


Nutrition information (per ghost): 100 calories, 0.5 grams net carbs, 10 grams fat, 1 gram protein (6.7:1 ketogenic ratio) 


Peanut Butter Fat Bomb 

Ingredients:

• 1/2 cup (108 g) coconut oil (melted)

• 3/4 cup (192 g) Skippy NSA PB

• 1/4 tsp. sea salt

• 1 tsp (4 g) vanilla extract

• 3 - 4 drops liquid stevia

• Chocolate Ganache

• 1 T (5 g) cocoa powder

• 6 T (84 g) coconut oil

• 1 - 2 drops liquid stevia


Directions:

In a small bowl, mix the coconut oil, peanut butter, salt, vanilla extract, and liquid stevia (or another

no-calorie sweetener). Whisk until smooth and creamy. Line a 6-muffin tray with muffin paper cups. Spoon about 3 tablespoons of the peanut butter mixture into each cup. Place in the refrigerator for at least 1 hour, or overnight, to set. While the peanut butter layer is chilling, whisk together the ganache ingredients until silky smooth. Spoon about 1 tablespoon of chocolate ganache on top of each fat bomb.

Chill for at least 30 minutes in the refrigerator before serving.


Nutrition Information (per fat bomb): 271 kcals, 2.2 grams net carbs, 27.5 grams fat, 3.6 grams protein (4.7:1 ketogenic ratio) 


Pumpkin Pie Patties 

Ingredients:

• 2 1⁄2 cups unsweetened shredded coconut

• 1⁄2 cup coconut oil

• 25 drops stevia (such as Sweet Leaf)

• pinch to 1⁄4 teaspoon salt

• 3⁄4 cup pumpkin puree, unsweetened

• 1 tablespoon ground cinnamon

• 1 1⁄2 teaspoons ground ginger

• 1⁄4 teaspoon

• pinch ground cloves


Directions:

Line a baking sheet with two 12-count mini muffin silicon molds. Set aside. Add shredded coconut, coconut oil, stevia, and salt to the bowl of your food processor. Process on high for 5-8 minutes until drippy. You may have to remove the lid a couple of times and scrape the chunky bits from the side of the bowl. Once smooth, remove 1⁄4 cup of the coconut mixture, leaving the remaining coconut mix in the food processor bowl. Add remaining ingredients and process until smooth again. If you use cold pumpkin puree, the coconut will harden. No worries - just process until smooth again. The texture of the pumpkin mixture will be like apple sauce. Divide the pumpkin mixture into the muffin cups. Press down with fingers or the back of a spoon until completely flat. Then, top with reserved white coconut mixture. Transfer baking sheet to the freezer and freeze for 1 hour. Serve!


Nutrition Information (each mini muffin cup): 187 calories, 2.3 grams net carbs, 19 grams fat, 1.3 grams protein (5.25:1 ketogenic ratio)


Chocolate Coconut Candy 


Candies

• 1⁄2 cup coconut butter

• 1⁄2 cup coconut oil

• 1⁄2 cup unsweetened shredded coconut

• 3 T powdered Swerve (does contain sugar alcohols)

Chocolate Topping

• 1 1⁄2 oz cocoa butter

• 1 oz unsweetened chocolate

• 1⁄4 cup Swerve

• 1⁄4 cup cocoa powder

• 1⁄4 tsp vanilla


Directions:

Line a mini muffin pan with 20 mini paper liners. Combine coconut butter and coconut oil in a small saucepan over low heat. Stir until melted, then mix in the shredded coconut and sweetener. Divide mixture between muffin cups and freeze until firm, about 30 minutes. For the chocolate coating, combine cocoa butter and unsweetened chocolate in a bowl and set over a pan of simmering water (or use a double boiler). Stir until melted. Stir in powdered sweetener, cocoa powder, and vanilla. Spoon chocolate over the chilled coconut candies and let set, about 15 minutes.


Nutrition Information (per 2 candies): 166 calories, 2.5 grams net carbs (subtracting 90% of carb from erythritol), 17 grams fat, 1 gram protein (4.9:1 ketogenic ratio)


Chocolate Peanut Butter Candies 

Chocolate Coating

• 1⁄4 cup butter

• 3 oz unsweetened chocolate

• 2 T powdered Swerve

• 2 T cocoa powder

• 1⁄2 tsp vanilla

• 12 drops stevia extract

Peanut Butter Filling

• 1⁄2 cup creamy natural peanut butter

• 3 T powdered Swerve

• 1⁄2 tsp vanilla


Directions:

Combine butter, unsweetened chocolate, and powdered Swerve in a small saucepan over low heat.

Stir until melted, then mix in the cocoa powder, vanilla, and stevia. Let cool 5-10 minutes until

somewhat thickened. Use the back of a small spoon to spread 3⁄4 of the chocolate mixture (reserving the rest for later) on the bottom and up the sides of twelve 1 1⁄2-inch silicone candy molds. Freeze until firm, about 20 minutes. Divide mixture between muffin cups and freeze until firm, about 30 minutes. In a microwave safe bowl, warm peanut butter for about 30 seconds at 50% powder until melted

but not hot. Stir in vanilla and powdered Swerve. Remove chocolate cups from the freezer and fill almost to the top with peanut butter mixture, leaving a little room on top for the remaining chocolate. Return to freezer for another 10 minutes until firm. Rewarm remaining chocolate and spoon over the peanut butter filling. Freeze again until set, about 20 minutes.


Nutrition Information (per 1 candy): 138 calories, 3 g net carb (subtracting 90% of carb from erythritol), 13.5 grams fat, 3.8 grams protein (2:1 ketogenic ratio) 


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


Keto Favorites: Holiday Recipes

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By: Laura Dority MS RD LD

Happy Holidays from the entire Keto Hope team! To celebrate, Jessica, Daisy and I decided to share our favorite keto holiday recipes with you! We know sticking to a keto diet can be difficult around the holiday season, but these recipes are sure to make it a little easier and a whole lot tastier!

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First up – let’s take a look at Jessica’s favorite. Get your holiday breakfast started off right with this tasty keto breakfast casserole the whole family will love! And let’s be honest…you might just want to eat it all day…why stop at breakfast? This recipe makes about 9 servings and is a 1.25:1 ketogenic diet ratio with 1 gram of net carbohydrates. If you need a higher ratio you can adjust the recipe to include more olive oil and heavy cream and less sausage and eggs to reduce the protein while increasing the fat. Or try pairing with a side of avocado to add more fat and fiber!

Ingredients: 

  • 1 Tbs olive oil

  • 1 lb chorizo sausage

  • 6 cloves garlic, minced

  • 12 eggs

  • 1/2 cup heavy cream

  • 2 cups cheddar cheese, shredded

  • 2 Tbs fresh parsley, chopped

  • 1/4 tsp salt

  • 1/4 tsp black pepper

  • 2 cups cooked broccoli (optional, or veggie of choice-not accounted for in the nutrition facts below)

Directions: 

  1. Heat oven to 425 degrees F°. 

  2. Mix eggs, cream, and 1 cup of cheese in a bowl with whisk. Set aside. 

  3. Heat oil in a 12 inch cast iron skillet on medium heat until shimmering, then add garlic and cook for 1 minute. Add sausage and brown.  Drain any excess oil off.  

  4. Add broccoli, salt and pepper, then pour egg mixture over the pan and spread evenly. 

  5. Top with parsley and remainder of cheese. 

  6. Once the outside edge starts to turn a lighter color (about 1 minute), transfer the skillet to the oven and bake for 10-14 minutes (until eggs are puffed but the center jiggles just a little).  

  7. Remove and let cool for 5-10 minutes. 

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You can also make this in a casserole dish by greasing a 9x13 pan. Add sausage and veggies in  layers then top with egg mixture and the rest of cheese and parsley. Bake for 20-25 minutes. Makes ~ 9 servings. 


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Nutrition information (1 serving): 281 calories, 23 grams fat, 17 grams protein, 1 gram total carbohydrate, 0.1 gram fiber, 0.9 grams net carbs (1.25:1 ratio).

Lechon para Noche Buena (Christmas Eve Pork) 

Let’s move on to a main course option! Daisy, our amazing keto mom contributor, selected a Christmas Eve Pork which is a Cuban tradition in her family. Easy ways to add more fat to this recipe include drizzling extra virgin olive oil over the finished product or adding butter when the sauce is thickening.  ¡Buen provecho! (Enjoy!)

Ingredients: 

  • 1lb of pork either Boston butt or pork loin

  • 2 Tbsp of Badia Mojo Rub Citrus Blend seasoning

  • Grated Rind of one small orange

  • 2 bay leaves

  • 1/4 t oregano

  • 1 c water

  • salt to taste

  • 2 tbsp or oil for cooking

Directions: 

  1. Add all ingredients except oil and pork to a ziplock bag to be used as a marinade.

  2. Cut pork into chunks about 1.5 in each and then add to the bag with seasonings. Massage the marinade into the pork.

  3. Place the bag in a bowl and allow it to rest for at least 1 hr but overnight is best.

When ready to cook, heat the oil in a small pot on medium high.

  1. Add the pork chunks and brown them on all sides.

  2. Once the pork is browned, add the marinade and lower heat to med low.

  3. Allow the meat to cook in the marinade for 30 min with the lid on. Cook times will vary. You will know it's ready when you press the meat with a fork and it falls apart. 

  4. Remove the pork and set aside but continue to cook the sauce until it reaches the desired consistency (this is where you could add butter for a higher fat content) and remove the bay leaves. 

  5. Use a fork to shred the pork and add it back to the pot to combine with sauce.

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Nutrition information with no extra fat added (1 serving ~2.5 oz): 230 calories, 16 grams fat, 20 grams protein, 0 gram total carbohydrate, 0 gram fiber, 0 grams net carbs (0.8:1 ratio).  

Nutrition information with 6 Tbsp butter added to sauce (1 serving ~3 oz): 330 calories, 27.5 grams fat, 20.5 grams protein, 0 gram total carbohydrate, 0 gram fiber, 0 grams net carbs (1.3:1 ratio).


Bacon-Wrapped Cauliflower

And finally, for my personal contribution I combined my two favorite keto foods…and no I’m not going to say avocado. While avocado may be the healthiest keto food, it’s not my personal favorite! The combination of cauliflower (dreaming of rice and pizza crust) and bacon are the hard winners. So, I found a recipe from Delish.com that I altered a bit by taking out the breadcrumbs and adding more Parmesan cheese. It ended up not only tasting great but it’s a work of art.  

If you want to make this recipe a tad easier, it would work just as well if you cut the cauliflower into florets and wrapped 1 slice of bacon around each floret and then baked the filling in a separate dish and served it on the side. You could also make this into a casserole by cooking the cauliflower and bacon then chopping and tossing it all together into casserole dish and baking until cheese turns golden brown.  It honestly tastes a lot like a spinach artichoke dip. You can add more fat to this meal easily by using more bacon and olive oil. 

Ingredients: 

  • ¼ cup extra virgin olive oil

  • ¼ cup lemon juice

  • Kosher salt

  • 1 head cauliflower, leaves removed and stem trimmed so cauliflower lays flat but still intact

  • 1 (10 oz) package frozen spinach, thawed, water squeezed out and chopped

  • 2 large eggs, beaten

  • 4 green onions, thinly sliced

  • 2 cloves garlic (minced) 

  • ¾ cup shredded cheddar

  • 4 oz cream cheese (softened and cubed) 

  • ½ cup grated Parmesan

  • 1 lb (~16 slices) thinly sliced bacon 

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Directions: 

  1. Preheat oven to 450°F. Bring 8 cups water, oil, lemon juice and 2 Tbsp salt to a boil in a large pot. Add cauliflower and bring back to a boil. Reduce to a gentle simmer and place a plate on top of the cauliflower to keep it submerged. Simmer until knife easily inserts into the center (about 12 minutes). 

  2. Transfer cauliflower to a small rimmed baking sheet and let it cool. 

  3. Meanwhile, combine spinach, eggs, green onions, garlic, cheddar, cream cheese, panko, and Parmesan and place in a piping bag with a ¾ inch tip. 

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Position cooled cauliflower stem side upon a rimmed baking sheet. Pipe filling between stalks of florets. Then flip the cauliflower step side down, and lay strips of bacon over in a woven pattern. 

  1. Roast, rotating sheet halfway through, until gold all over, about 30 minutes.

Nutrition Information per serving (makes about 8 servings): 300 calories, 25 grams fat, 15 grams protein, 7 grams total carbohydrates, 3 grams fiber, 4 grams net carbs (~1.3:1 ratio) 

Recipe credit: https://www.delish.com/cooking/recipe-ideas/a26882653/bacon-wrapped-cauliflower-recipe/

Thanks for reading and for all your support during this difficult 2020 year. We wish you and your families the most wonderful of holiday season and a Happy New Year – 2021 is going to be great!