Low-Carb French Fry Favorites: Satisfy Your Cravings on Keto

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Author: Taylor Parrish, RDN, LD
Editor: Laura Dority, MS, RD, LD

Craving the crunch and flavor of classic French fries while sticking to your keto lifestyle? Look no further! In this blog, we share 5 keto-friendly French fry recipes that have been taste-tested and approved, ensuring you can enjoy your favorite snack without compromising your low-carb goals.

Let’s get started with jicama, turnips, and celeriac root! The goal was to add enough oil to get to around a 1:1 ketogenic ratio. The celeriac root has the most carbs and least amount of fiber so more oil was needed to achieve this goal. If you need a ketogenic ratio higher than a ~1:1, pair the fries with a high fat condiment, dip, or drizzle with oil after cooking. Adding more oil to the recipe doesn’t always work because the vegetables can only absorb so much oil during the cooking process. Any high cooking temperature oil will work in these recipes such as refined avocado or olive oil. 


Jicama Fries

Recipe Credit: Victoria’s Keto Kitchen

Start by cutting your jicama into fry-like sticks and then boil the cut jicama in water for 30 minutes until soft. Some of the sticks may turn darker brown during boiling but it’s important to boil until soft before “frying” or the middle will still be crunchy after cooking. After boiling, weigh out 141 grams jicama, 8 grams oil, and salt to taste. Then cook them at 400 F° in the air fryer for 16-19 minutes (flipping halfway). Be sure to watch closely the last few minutes so they don’t burn. For a salt and vinegar taste, add vinegar to the water when you are boiling the jicama.

Nutritional Information (full recipe):

125 calories, 8 grams fat, 12.5 grams carbohydrate, 7 grams fiber, and 1 gram of protein for a ~1.3:1 ketogenic ratio

Review:

The jicama fries had a very satisfying crunchy texture and a sweeter flavor which is characteristic of jicama…almost like a tropical potato. The vinegar was a nice change in flavor so be sure to try that option.

Turnip Fries

Recipe Credit: Dr. Axe

Turnips are a great fry option because they look, feel, and cook just like potatoes yet have significantly less carbohydrates/starch. For this recipe, start by peeling the turnips and then cut into sticks. Boiling the sticks for about 5 minutes until soft is helpful. Combine 158 grams (2 small turnips), 10 grams oil, garlic powder, and salt in a bowl and toss to coat. For this experiment, I baked half of the mixture in the oven and air-fried the other half. From the original recipe, I lowered the temperature to 400 F° to prevent the fries from browning too quickly and baked for 20 minutes, flipped, and then baked for another 15-20 minutes.

Nutritional Information (full recipe):

133 calories, 10 grams fat, 10 grams carbohydrate, 3 grams fiber, 1.5 grams protein for a for a ~1.2:1 ketogenic ratio

Review: The turnip fries tasted most like a French fry but had a “chemical” aka turnip flavor aftertaste. By boiling the turnips, the aftertaste can be reduced. While these tasted most like a French fry, they were not very crunchy and had a soggier texture. Due to the taste, turnips likely make for a great mashed potato alternative versus a fry.

Celeriac (Celery) Root Fry

Recipe Credit: Taylor Parrish

First, peel the celeriac root and use a mandolin slicer (if available) to create sticks. Then measure out 221 grams of celeriac root, 25 grams of oil, and salt to taste. If baking in the oven, bake at 425 F° for 15 minutes flipping halfway through the cooking time. For the air fryer, cook at 420 F° for 10 minutes, flip, and cook for another 6 minutes or so. The air fryer created a crunchier product compared to the oven.

Nutritional Information (full recipe):

314 calories, 26 grams fat, 20 grams carbohydrate, 4 grams fiber, and 3 grams of protein for a 1:1 ketogenic ratio

Review: The celeriac root fry had a subtle celery taste but ultimately tasted most like a French fry with a great natural flavor that didn’t require a lot of seasoning. Unfortunately, it was not crunchy and didn’t “look” like a fry. 

Now let’s move on to almond and coconut flour options! For these, during the cooking process I did spray the fries with olive oil but I didn’t calculate any of the oil into the nutritional information. These will not absorb oil well during the cooking process. You will need to pair these with a high fat dip, condiment, or additional oil after cooking to boost the ratio.

Almond Flour Fry

Recipe Credit: Ketofocus

For this recipe, I halved the original recipe so I started with 50 grams of blanched almond flour, 6 grams of xanthan gum, and 3 Tbsp of water. Combine these ingredients and knead together. Place the mixture between two pieces of parchment paper and roll out until about 1/8” thick and then put in the freezer for 30-45 minutes until firm. If you skip this step, the dough will be sticky. Using a pizza cutter, cut the dough into sticks. I used the air fryer for cooking but the original recipe also has instructions for frying and baking. For the air fryer, lay the sticks flat on the cooking sheet, spray with oil, sprinkle with salt (to taste), and bake at 400 F° for 6 minutes.  

Nutritional Information (full recipe):

288 calories, 18 grams fat, 21 grams carbohydrate, 10 grams fiber, and 13 grams of protein for a 0.75:1 ketogenic ratio

Review: These were not as flavorful as the other options but were easy to add onion or garlic powder and rely on sauce for flavor. Ultimately, these had a look and mouthfeel closest to a French fry but mimicked a breadstick in texture.

Coconut Flour Fry

Recipe Credit: Low Carb Love

For the coconut flour option, I used the same recipe and technique as the almond flour recipe but with more xanthan gum and water because coconut flour absorbs water more than almond flour (50 grams coconut flour, 12 grams xanthan gum, and ½ cup water). After combining all ingredients, cook in the air fryer at 400 F° for 5 minutes. These did result in more browning than the almond flour, so less cooking time was needed.

Nutritional Information (full recipe):

255 calories, 5 grams fat, 41 grams carbohydrate, 27 grams fiber, and 11.5 grams of protein for a 0.2:1 ketogenic ratio

Review: The coconut flour is prominent and the mouthfeel is like a crispy breadstick.

Don’t Forget Your Condiments

As important as the fries, be sure to pair your fries with keto-friendly condiments. Here are a few suggestions to help guide you:

Keto Friendly Chick-Fil-A “ish” Sauce

Alfredo Sauce

Homemade Mayo

Sugar-Free Ketchup Mixed with Mayo

Sir Kensington’s Truffle Garlic Aoili (1 gram net carbs per Tbsp) 

Primal Kitchen Dipping Sauce: Special Sauce (1 gram net carbs per Tbsp) 


Charlie Foundation Condiment Recipes

Special Sauce (Makes ~13 Tbsp)

½ cup avocado oil mayo

1 tsp no sugar added dill pickle juice

2 T sugar-free ketchup

2 T chopped-up dill pickle (no sugar added)

2 tsp Dijon mustard (emulsifier)

1 ½ tsp coconut aminos

½ tsp onion powder

½ tsp garlic powder

½ tsp paprika

Mix all of these together and store in fridge up to two weeks.

Nutrition Information (per Tbsp): 67 calories, 7 grams fat, 1 gram carbohydrate, 0 grams fiber, 0 grams protein for a 7:1 ketogenic diet ratio

General Tips To Elevate Your Keto Fries

  • If possible, cut all the fries the same size and thickness. This will prevent having some crispy overdone “fries.”

  • If you like fries, invest in a mandolin slicer.  This will make the process easier by creating uniform sizes.

  • Watch the fries closely towards the end of cooking time. They can burn quickly.

  • Let the fries rest for a few minutes before eating – this will help with the crunch factor.

  • Be sure to salt before baking but to prevent burning, add remaining seasonings after baking.

Overall, both the almond and coconut flour options look most like fries but had a breadstick mouthfeel which could pair great with a high fat dip! The vegetable-based fries tasted most like a fry. I would make celeriac root fries and jicama fries again and keep turnips as an alternative for mashed potatoes. None of the fries absorb a lot of fat during the cooking process so don’t rely on oil added during the cooking process to meet fat goals. Be sure to utilize keto friendly condiments, dips, or added fat after cooking to boost the ketogenic ratio and get in adequate fat for your keto plan!  

Disclaimer: Cooking times and nutritional information will vary based on ovens/air fryers and specific brands of ingredients chosen in these recipes.

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. 


Lunch Box Inspiration: Keto Style

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By: Stephanie Borst, MS, RD, LDN

It’s the start of a new school year! Are you in need of new lunch ideas? The following ideas are meant to give you inspiration that can be modified to fit your specific diet variation whether you are following classic keto, modified keto, modifed Atkins or low glycemic (or anywhere in between). Several convenient and pre-packaged products are mentioned to make life a little easier and less hectic as the family is rushing out the door in the mornings!

Meal 1: Wraps 

• Choose a variety of lunch meats, cheeses, olives, and/or pickles. Then form into a wrap using a lettuce leaf, egg wrap or cheese wrap. Another option would be to skip the wrap and grab a skewer to make a kabob! 

• Don’t forget the fat! Pack a side of mayonnaise, avocado, ranch mixed with mayonnaise or ranch mixed with oil as a dipping sauce.

• Add your favorite low carb side! 

Product Highlights:

Check out Egglife® Egg Wraps which are made from 95% egg whites from cage free eggs; not flour. They have 5 different flavors to choose from – original, southwest style, Italian style, everything bagel and sweet cinnamon. Each wrap has 0 to 1 gram of net carbs, 5 to 6 grams of protein and 30 to 35 calories. They do not contain any fat so you will need to be sure to pair with a fat source.

Another great wrap option would be Cheese Wraps from Crystal Farms which come in mozzarella and marble jack flavors.  Each slice contains 90-110 calories, 6-9 grams fat, 0-1 grams of net carbs and 7-8 grams of protein. Folios® Cheese Wraps™ are another option and contain 135- 180 calories, 10-13 grams fat, 1 gram net carbs and 11-13 grams protein depending on the flavor. 

Meal 2: Pizza

  • Make mini pizzas with cheese crisps or pepperoni slices as your crust. Then add a little bit of sauce and top with cheese, sausage and/or pepperoni. 

  • Don’t forget to drizzle the little pizzas with oil to boost the fat content. 

Product Highlight:

Whisps® Cheese Crisps come in a variety of flavors and are great for snacking but the Parmesan option is great for creating bite sized pizzas. 23 crisps contain 150 calories, 10 grams fat, 1 gram net carbs and 13 grams protein. They are available on Amazon and in many grocery store chains.

Meal 3: Yogurt

  • Make your own yogurt parfait for a quick breakfast or easy snack idea. 

  • Portions sizes of yogurt and add in options will vary based on your carbohydrate allowance per day. Keep in mind that not all yogurts marketed as “keto” or “low carb” are appropriate for a medical ketogenic diet. 

  • Low carb yogurts such as Two Good™, :Ratio Keto, and grocery store brands may be “low carb” (2-4 grams net carbs per serving), but you may need to add more fat by mixing in oil, unsweetened coconut flakes or heavy cream. 

    • For example, by mixing 1 container of Two Good™ Yogurt with 1 tablespoon of coconut oil you can increase the fat content from 2 grams in the yogurt alone to 16 grams which will help create a 1:1 overall ketogenic ratio of fat to carbs and protein. 

  • Other great add-ins for those on less restrictive forms of keto therapy include low carb cereals, granola or chocolate.

Meal 4: Bento Boxes

  • Bento boxes are an opportunity to create several different combinations of foods that will work for your keto student! They also allow you to get creative with a fun container that kids can decorate with markers or stickers to make it just their own! 

  • Keep in mind that sending fat in a small container or syringe might make transportation easier. 

    • Example combinations: 

      • Low carb fruit (berries), avocado, lettuce, ham, cheese with mayonnaise in a syringe

      • Olives, cloud bread, low carb vegetables, pepperoni and cheese with mayonnaise and pizza sauce in a syringe 

      • Low carb yogurt, unsweetened coconut flakes, strawberries and MCT oil in a syringe 

Product Highlights:

The Cloud Bread Company™ makes Cloudies™ out of egg and offers 3 different flavors including original, garlic herb and cheddar. Each piece has 30-35 calories, 0-1 grams of net carbs, 3 grams of fat and 1-2 grams of protein.

Disclaimer: This blog is not intended to be medical advice. Please consult with your ketogenic diet team to evaluate if these ideas are appropriate for your unique needs. This blog post is NOT sponsored. Availability or products at retailers is subject to change.

Kitchen Kiddos: Easy Keto Recipes Even Kids Can Master

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By: Laura Dority MS RD LD

As the “kitchen manager” in my household, my kids know that most weekends they will find mom busy meal prepping in the kitchen. We are a busy family of 4 with lots of weekly activities- baseball, work, playdates, gymnastics and the list goes on and on. To keep the family functioning smoothly Monday-Friday, I have become a well-oiled meal prepping machine on the weekend.  

Oftentimes my kiddos want to jump in and help me out in the kitchen…or maybe they are just on the hunt for a fresh cookie…either way they have become my big helpers! This weekend I decided to change it up a bit and focus on 4 keto friendly recipes that my 6-year-old could master almost entirely by himself. I managed anything that involved heat but he did the rest including weighing food on a gram scale, measuring foods using household measures, mixing, blending and of course taste testing. 

Check out these simple keto recipes that we made together and try getting your little keto hero in the kitchen to help!  I have linked to a few of the more unique and harder to find ingredients to make your shopping easier!

Recipe #1: Keto Pancakes

Recipe Credit: Charlie Foundation 

Ingredients: 

•30 grams macadamia nuts- roasted 

•6 grams pecan or macadamia nut oil 

•28 grams egg, raw (mixed well)

Optional: 3 drops vanilla extract

Directions: Grind macadamia nuts in a blender until finely chopped. Mix egg and oil into chopped macadamia nuts and add vanilla extract (if desired). Spray a nonstick skillet with oil-spray and drop batter into desired size circles. Cook until light brown around edges.

Kiddo Tasks: For this recipe, my son weighed all the ingredients, ground the nuts, whisked the egg and handled all the blending. With my supervision, he also successful flipped the pancake (something he was very proud of)! This recipe made about 1 decent size pancake – we went ahead and made a second batch so his little brother could have one too!

Nutrition Information (for entire recipe): 4:1 ketogenic ratio, 300 calories, 30 grams fat, 6 grams protein, 1.5 grams net carbs

Recipe #2: Spice Muffins

Recipe Credit: Functional Formularies® The Keto Recipe Cookbook 

Ingredients: 

1 package (226 grams) Functional Formularies® Keto Formula 

•2 large (100 grams) fresh eggs

•½ cup (114 grams) butter, melted

•1 cup (112 grams) almond flour

•¼ cup (30 grams) coconut flour

•2 teaspoons (8 grams) konjac root flour

•2 tablespoons (12 grams) pumpkin spice blend

•1 teaspoon (4 grams) baking soda 

•Pinch of salt

•Stevia to taste

Directions: Preheat the oven to 300 degrees F. Line a muffin tin with parchment paper liners. Combine the formula, eggs, and melted butter in a large mixing bowl and stir to combine. Sift together the almond flour, coconut flour, konjac root flour, pumpkin spice blend, baking soda and stevia. Add dry ingredients to the wet and stir well to combine. Scrape the sides of the bowl once. Fill each parchment liner halfway and bake for 25-30 minutes until done. 

Kiddo Tasks: For this one, my little dude was responsible for preheating the oven, melting the butter in the microwave in 20-30 second increments and measuring out the ingredients using household measures which turned into a great way for him to understand the difference between teaspoons, tablespoons and different cup sizes. He also helped mix all the ingredients together and spoon the mixture into the muffin tins. 


Nutrition Information (for 1 muffin- recipe makes ~12): 2.4:1 ketogenic ratio, 192 calories, 18 grams fat, 5 grams protein and 2 grams net carbs

Recipe #3: Hummus

Recipe Credit: Functional Formularies® The Keto Recipe Cookbook 

Ingredients: 

•1 clove (3 grams) garlic

•1 cup (132 grams) macadamia nuts, dry roasted

•1 package (226 grams) Functional Formularies® Keto Formula

•1 tablespoon (15 grams) olive oil

•1 tablespoon (15 grams) lemon juice

•2 teaspoons (3 grams) oregano, dried herb

•Salt/pepper

Directions: Using a food processor, add the garlic clove then pulse several times until it is finely chopped. Scrape the sides if needed. Add the remaining ingredients to the garlic. Pulse until the macadamia nuts are pureed. Scrape the hummus into a glass bowl with a tight-fitting lid.  Refrigerate for at least 1 hour before serving. 

Kiddo Tasks: He did this recipe 100% himself. I supervised, checked the weighing, and helped him with some of the scraping but otherwise he is a hummus creating extraordinaire! This recipe makes a pretty good amount of hummus- enough for likely a few days and we paired with cucumbers! 

Nutrition Information (1 serving – recipe makes ~8 servings): 4:1 ketogenic ratio, 214 calories, 21 grams fat, 4 grams protein and 2 grams net carbs

Recipe #4: Keto Chocolate Chip Cookies

Recipe Credit: Charlie Foundation 

Ingredients: 

•1 large (50 grams) egg

•1 tablespoon (7 grams) flaxseed meal

•1 cup (100 grams) almond flour 

•½ teaspoon (2 grams) baking powder

•½ teaspoon (2 grams) baking soda

•¼ cup (30 grams) coconut flour

•1 stick (114 grams) butter, room temperature

•½ cup (56 grams) avocado oil

•2 tablespoons (30 grams) Lily’s semi-sweet chocolate chips

•Sweetener of choice

Directions: In a small bowl, whisk together the egg and flaxseed meal. Set aside. In a food processor, combine the almond flour, coconut flour, baking powder, baking soda and sweetener. Pulse several times to combine the dry ingredients. Add the remaining ingredients, including the chocolate chip. Pulse until well combined. Refrigerate the dough until you can roll into balls and place on a parchment lined baking sheet. Flatten the balls and bake at 350 degrees F for about 9 minutes. Avoid overbaking. 

Kiddo Tasks: At this point in our kitchen adventure, whisking, measuring, and mixing were all mastered skills. He also helped roll the dough into balls and really loved flattening them (rather aggressively) with a spoon! This recipe made about 13 cookies and we used a few drops of Stevia as our sweetener. 

Nutrition Information (for entire batch): 3:1 ketogenic ratio, 2193 calories, 214 grams fat, 38 grams protein and 29 grams net carbs

As you can see, little brother joined us for the taste testing part of our kitchen time! I hope you have as much fun as we did making these recipes together! Remember involving your keto kid in the creation of new meals and recipes can help them play a more active role in their keto journey and improve compliance!

Tell us about your favorite easy keto recipe in the comment section so we can continue to expand our options! Oh right, I almost forgot….in terms of the kids helping me clean up…haha…that didn’t happen….that was a mom only step!

Dairy Free Keto Magic

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By Daisy Argudin

The ketogenic diet is considered to be a highly restrictive diet. When you have to, or choose to, go dairy free it can be a bit overwhelming. When you search for new food ideas most of the time, they will contain dairy. Heavy cream is a daily fat source for many. Previously we shared some of the dairy alternatives we use daily. I suggest you read that post if you haven’t already, “Dairy Free Keto is that even a thing? ”

Today I will show you how you can make a web recipe dairy free.

I’ve found 2 ways to do this. One, I look for vegan recipes that I can adjust to make them keto friendly. Two, I search keto recipes that I can adjust to be dairy free. Dose this always work? No. If you follow us regularly you might remember our muffin recipe that when adjusted to be dairy free ended up tasting like tuna, still not sure where that went wrong. Some recipes need ingredients for certain reasons, so get to know your ingredients to see what an adequate alternative might be. For example a chia or flax egg might work in a recipe but you can’t use it to replace an egg alone. I always make a small batch when trying a new recipe. Since it may not work, I don’t want to have a lot to toss or a lot I’ll have to eat myself cause my keto kid won’t touch it.

Let’s begin with a vegan cream sauce that we have used in the past. My mac and cheese loving non-keto kid asks for this regularly so you know it’s good. We found this recipe for vegan alfredo cream sauce on the Silk site.

Here is the ingredient list on the site:

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INGREDIENTS 

  • 1 PACKAGE SILKEN TOFU (THE KIND IN THE SHELF-STABLE TETRA PACKS) 

  • 2 CUPS SILK ORGANIC UNSWEET SOYMILK, UNSWEET ALMONDMILK OR OATMILK

  • 1/2 CUP VEGAN MARGARINE 

  • 1-2 TBSP LEMON JUICE OR WHITE WINE 

  • 2 TBSP ONION POWDER 

  • 1 CRUSHED GARLIC CLOVE 

  • 1-2 TSP SALT 

  • 1-2 TSP BLACK PEPPER (TO TASTE) 

  • PINCH OF NUTMEG 

  • 3 TBSP CORNSTARCH DISSOLVED IN COLD WATER 

  • FAVORITE HERBS 

Most of these ingredients are keto friendly other than oat milk and cornstarch. We use 2c. unsweetened original almond milk. Xanthum gum can be used in place of cornstarch, I did 2 tsp. Check the constancy before adding more, you may decide that your sauce is fine without the thickener and leave it out completely, it wont affect the taste. Agar agar could also work but has slightly more carbs.

Preparation (as written): 

  • Blend tofu and Silk in food processor or blender until creamy. 

  • Melt margarine in saucepan and add all other ingredients except cornstarch. Heat over medium-low until hot, stirring often. 

  • Whisk in cornstarch mixture and heat until just bubbling, allowing sauce to thicken. 

  • Heat until thick, but don’t let it come back to a boil. Once mixture reaches desired consistency, add chopped fresh parsley, basil, chives or other herbs as you like. 

  • Pour over pasta, rice or potatoes and enjoy! Also super good with some sautéed veggies, mushrooms, chopped Kalamata olives or your favorite vegetarian protein. 

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I Normally blend everything together except the xanthum gum and heat it on the stove. Once it begins to simmer, I lower the heat and add the 1 tbsp of xanthum gum and allow it to thicken. We server this over zoodles or spaghetti squash, either one is 1 net carb per 100g. With the adjustments listed each serving (6) is only 4.3 NC, 17.6g fat and, 5.5g protein. You could add some ground lamb to up the protein and add much needed fat and carnitine.

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Now for dessert/fat bomb. This is a keto recipe that we have to adjust to be dairy free.

Keto Connect has a great recipe for keto cheesecake fat bombs.   

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Ingredients: 

  • 1/2 cup Full fat cream cheese, at room temperature (4 oz) 

  • 1/4 cup Unsalted butter 

  • 1/4 cup Heavy Whipping Cream  

  • 2-3 tbsp Powdered Erythritol 

  • 1 tsp Vanilla Extract  

  • 1 tsp lemon zest Optional 

I replaced the 1/2c of cream cheese for 1/2c Kite hill almond cream cheese. The Butter was replaced with vegan butter 1:1. For the heavy whipping cream you have a few choices. You can use coconut cream, silk almond heavy cream or, you can replace it with 2 parts dairy free milk and 1 part oil. We used the milk and oil, since that is what we had.

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Instructions (as written): 

  • In a large bowl, add the cream cheese and butter. Using a hand blender, whisk until combined and no lumps remain. 

  • Add the heavy cream and whisk until light and fluffy. 

  • Add the erythritol and vanilla extract, and whisk until combined. 

  • You can use this mixture for the fat bombs, or you can carry on to add more flavoring. For this recipe we decided to add 2 tbsp of blended strawberries and lemon zest. Fold in a manner to achieve ribbons. 

  • Freeze the mixture for 30 minutes to allow it to firm up. 

  • Once firm, use a cookie scooper to shape the fat bombs into balls. Place in a cupcake silicone mold, or a lined cupcake tin. 

  • Freeze for 1-2 hours to allow them to firm up properly. 

  • Enjoy them as is or dip it in chocolate or shredded coconut. 

  • Store in a ziploc bag in the freezer for up to 2 weeks. Take them out 10 minutes before eating to allow them to soften a little bit 

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I Followed the directions as written making the adjustments listed above so they were dairy free. We didn’t add in the fruit but did add the lemon zest. They were so good I've had to hide them from the family so that the keto kid could enjoy them. The macros for 1 of the 8 servings are 0.6 NC, 9.6g fat and, 0.9g protein.

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I hope that this has helped you to see that dairy free keto doesn’t have to feel impossible. It will require some work on your part but most keto families already meal prep at home and are awesome at making keto magic with their meals.

All view expressed are my own, I have not been compensated in any way for my opinion.

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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!

Beat the Heat with Keto Popsicle Treats

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By: Laura Dority, RD

Summer is here and so is the heat. It’s hot, hot, hot and finding keto friendly popsicles is near impossible! Even popsicles labeled “sugar-free” are not necessarily carbohydrate-free and cannot be used for someone following a ketogenic diet for epilepsy. To solve this dilemma, we got creative and put together several different keto popsicle options. Some of these recipes are strictly for hydration while others will give you a “cool” option on getting in extra fat. 

First, gather the following supplies:  

  • Zipzicle ice pop bags – Reusable, easy-to-fill and hold about 3 ounces of fluid 

  • Small funnel (helpful in filling the Zipzicle bags)

  • Mason jars or other container you can close tightly for shaking 

  • Small food processor or blender (only if using an avocado containing popsicle) 

  • Permanent marker (for labeling) 

Hydration Popsicles

Ingredients:  

  • Powerade Zero

  • Crystal Light or other sugar-free drink powder 

  • Water

  • Heavy whipping cream 

  • Monk fruit extract or other keto approved sweetener (optional) 

If you are looking for a popsicle option just for cooling off and do not need any fat or calories than simply take Powerade Zero or Crystal Light and dilute them with water and freeze. 

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Powerade Zero Recipe (makes ~2 popsicles): 

  • ½ cup (4 oz) Powerade Zero 

  • ½ cup (4 oz) water 

Crystal Light Recipe (makes ~10 popsicles): 

  • 1 individual packet 

  • 4 cups (32 ounces) water

A slight variation on these recipes is to add a little bit of heavy cream in place of some of the water. Additionally, you can add monk fruit extract for a little extra sweetness.   

Powerade Zero and Heavy Cream Recipe (makes 1 popsicle): 

  • ¼ cup (2 oz) Powerade Zero 

  • + 2 Tbsp (1 oz) heavy cream 

  • 2 drops monk fruit extract (optional) 

Nutrition: 1 popsicle is 100 calories and 12 grams fat 

If you need a lower calorie option, add more Powerade Zero or Crystal Light and less heavy cream.  Remember each Tbsp of heavy cream is 50 calories and 6 grams fat.  

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Creamsicle Popsicles: 

Ingredients:

  • Diet, caffeine-free orange soda (flat) 

  • Heavy whipping cream 

  • Unsweetened almond milk (vanilla or plain) 

Creamsicle Recipe (makes 1 popsicle): 

  • 2 Tbsp (1 oz) heavy cream

  • ¼ cup (2 oz) flat diet orange soda 

  • Nutrition: 1 popsicle is 100 calories and 12 grams fat

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Again, if you need a lower calorie option, add more of the soda and less heavy cream. You could also use unsweetened almond milk in place of the heavy cream to make a very low-calorie popsicle. 

Formula Popsicles: 

Ingredients: 

If you have access to a ketogenic formula such as KetoCal® or KetoVie™ you can make great tasting popsicles packed with nutrition. I used KetoCal® 2.5:1 Vanilla and KetoVie™ 4:1 chocolate with avocado for extra fat. My two-year-old (who doesn’t normally like avocados) kept telling me it tasted just like ice cream and asked for seconds!   

KetoCal® 2.5:1 Avocado Recipe (makes ~ 5 popsicles): 

  • 1 container of KetoCal® 2.5:1 Vanilla 

  • 1 avocado 

  • Blend together until smooth.  

  • Nutrition: 1 popsicle is 140 calories, 13 grams fat, 3 grams protein, 5 grams total carbohydrate, 3 grams fiber (~2.6:1 ratio)  

KetoVie™ 4:1 Avocado Recipe (makes ~ 5 popsicles): 

  • 1 container of KetoVie™ 4:1 Chocolate 

  • 1 avocado 

  • Blend together until smooth. 

  • Nutrition: 1 popsicle is 140 calories, 13.5 grams fat, 2.5 grams protein, 4.5 grams total carbohydrate, 4 grams fiber (~4.5:1 ratio)

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Don’t want to use avocado? No problem. You can freeze the formula right out of the carton, or you can dilute with water or unsweetened almond milk for less calories and fat. For example, you could 1 oz of formula and 2 oz of water or unsweetened almond milk.  This would cut your calories down from 140 per popsicle to ~45 calories.  

Heavy Cream Popsicles: 

Ingredients: 

  • Heavy whipping cream 

  • Water

  • Unsweetened almond milk (vanilla or plain) 

  • Monk fruit extract or other keto approved sweetener (optional) 

Another easy popsicle option is using different amounts of unsweetened almond milk and heavy cream with a keto approved sweetener.  

Heavy Cream Recipe (makes 1 popsicle): 

  • 2 Tbsp (1 oz) heavy cream

  • ¼ cup (2 oz) water

  • 2 drops monk fruit extract (optional) 

  • Nutrition: 1 popsicle is 100 calories and 12 grams fat 

Unsweetened Almond Milk Recipe: 

  • 1/3 cup (3 oz) almond milk 

  • 2 drops monk fruit extract (optional) 

Remember that unsweetened almond milk is a great way to get in your daily intake of calcium and vitamin D.  

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Honestly these recipes are just the tip of the iceberg of the endless keto options for popsicles that can be used for hydration and for adding extra fat into the diet. These recipes were so simple and easy to make that even my toddlers were able to help.  After a few hours in the freezer they were ready to eat, and I had no complaints from the toddlers on that part either!

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Leave us a comment with your favorite keto popsicle!

Top 5 Ketogenic Friendly Dips

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4/1/19

With March Madness in full swing, brackets are being tested (as are friendships) and we want to help you out a little. In case you’re interested, the winning team will be…

…

Kidding, really we just want to help you enjoy the games with a little keto dip roundup of some of our favorite recipes. Each one has been kid-tested and approved!  The list includes one of my all time favorite recipes (it’s a classic!) as well as some newcomers that surprised me.  Our favorite dippers tend to be bell peppers, rainbow carrots, and jicama sticks (we love Trader Joe’s precut) but don’t let that stop your “top chef” game when exploring option like low carb tortilla chips, bacon strips or pork rinds. 

1. The “I just want to eat dip for supper” Buffalo chicken dip

1. The “I just want to eat dip for supper” Buffalo chicken dip

  •  8 ounces cream cheese, softened

  •  1/2 cup sour cream

  •  1/4 cup (sugar free) hot sauce (might want to decrease this for little ones)

  •  1 tsp onion powder

  • 1 tsp garlic powder

  •  1/2 tsp ground black pepper

  •  1 cup shredded, cooked chicken thighs

  •  2/3 cup shredded mozzarella cheese

  • 2/3 cup shredded sharp cheddar cheese

Preheat 350’F.

Beat cream cheese and sour cream with a hand mixer until smooth. Then add in hot sauce, black pepper and garlic and onion powders. Mix well. Stir in shredded chicken and 1/2 cup mozzarella cheese and 1/2 cup cheddar cheese (reserving the rest for the topping.) Stir ingredients together and spread across a 8x8 (or similar sized) baking dish. Top with remaining cheeses. Bake for 25 minutes until bubbly and cheese is melted. Serve warm. (12 servings)

1.5:1 ratio

1.3 net carbs per serving

(adapted from lowcarbdelish.com)

2. The “I’m everyone’s favorite” Keto Queso

2. The “I’m everyone’s favorite” Keto Queso

·     2 Tbs butter

·     12 ounces white cheddar cheese, grated

·     4 ounces Monterrey Jack cheese, grated

·     ½ cup heavy whipping cream

·     ¼ cup water

·     4 ounces green chilis, drained

·     3 garlic cloves, minced

·     ¼ tsp cumin

·     ¼ tsp kosher salt

·     ½ tsp ground black pepper

·     1/8 tsp chili powder

·     2 Tbs fresh cilantro, chopped

In a double boiler, combine butter, cream, spices and water. Bring to slow boil then reduce heat to low. Slowly add cheese stirring with whisk continuously. Add green chilis and stir to incorporate. Serve immediately or pour into small crock pot to keep it warm.  (10 servings)

1.6:1 ratio

0.9 net carbs per serving

(courtesy of kaseytrenum.com)

3. The “Classic” Guacamole

3. The “Classic” Guacamole

·     3 avocados, halved, peeled, seeded

·     1 lime, juiced

·     ½ tsp kosher salt

·     ½ tsp cumin

·     ½ tsp cayenne

·     ½ medium onion, diced

·     ½ jalapeno pepper, seeded, minced

·     2 Roma tomatoes, seeded, diced

·     1 Tbs chopped cilantro

·     1 garlic clove, minced

In a large bowl place the scooped avocado pulps and lime juice, tossing to coat. Drain and reserve liquid. Use a potato masher to mash while adding salt, cumin, cayenne. Fold in onions, tomatoes, cilantro and garlic. Add 1 Tbs reserved lime juice, let sit at room temperature for 1 hour then serve.  (6 servings)

2.5:1 ratio

4g net carb per serving

(from the esteemed Alton Brown)

4. The “Mediterranean nights” Roasted Eggplant dip

4. The “Mediterranean nights” Roasted Eggplant dip

 ·     1 medium eggplant (about 200g)

·     ½ tsp cumin

·     ¼ cup olive oil

·     1 Tbs lemon juice

·     1 Tbs tahini

·     2 Tbs sesame seeds

·     Salt and pepper to taste

Preheat oven to 400’F. Cut eggplant length wise and salt the cut surface, placing the cut side up on baking sheet lined with parchment paper. Bake for 30 minutes or until eggplant is soft. Let cool, then peel off the skin and cut into cubes. Place in a food processor with cumin, lemon juice, tahini and olive oil and blend until smooth. 

Toast the sesame seeds for 1-2 minutes in frying pan. Serve warm with toasted sesame seeds and drizzle of olive oil on top.  (4 servings) 

3:1 ratio

4g net carb per serving

(adapted from dietdoctor.com)

5. The “Easy prep” Pimento Cheese dip

5. The “Easy prep” Pimento Cheese dip

·     5 Tbs mayonnaise

·     4 Tbs pimiento, chopped (could substitute jalapeno pepper)

·     1 tsp paprika

·     1 Tbs Dijon mustard

·     1 pinch cayenne pepper

·     4 ounces sharp cheddar cheese, shredded

·     Fresh parsley for garnish

Mix together all ingredients except parsley, chill for 1-2 hours. (4 servings)

3:1 ratio

1g net carb per serving

Happy Snacking!

-Jessica