Keto 123 – Page 2 – A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine


Keto Low-Carb Cheesy Biscuits

Keto Low-Carb Cheesy Biscuits is a quick and easy gluten-free recipe made with almond flour. You can serve these biscuit rolls for breakfast with butter or ghee or with gravy! Or you can add cheddar cheese and turn these into a savory side dish sensation! Only 1 net carb per biscuit!

 Prep Time 15 minutes
 Cook Time 15 minutes
 Total Time 30 minutes
 Servings 12
 Calories 181 kcal
 Author Stay Snatched


  • 6 oz cream cheese
  • 2 ¼ cup shredded mozzarella cheese
  • 3 eggs
  • 3 tablespoons baking powder
  • 1 cup almond flour
  • salt to taste
  • 1 1/2 teaspoons Italian Seasoning optional if you want savory biscuits
  • 1 tablespoon melted butter


  1. Preheat oven to 400 degrees.

  2. Add the mozzarella and cream cheese to a large bowl. Place in the microwave for 60 seconds.
  3. Remove the mixture from the microwave. Add the salt and Italian Seasoning and stir.

  4. Stir in the almond flour and baking powder.

  5. Add in the egg. Stir until the mixture forms dough.

  6. Spray a 12 cup muffin tin with cooking spray. Spray it really well on the bottom and along the sides of each tin so the dough doesn’t stick. Load the dough evenly into the muffin tin.

  7. Bake for 10-15 minutes or until golden brown. Mine were ready around 12 minutes.

  8. Remove from the oven. Brush the biscuits with melted butter. Cool before serving.

Keto Cheesy Spinach Stuffed Chicken Breast


  • 4 boneless, skinless chicken breasts or cutlets
  • 6 oz cream cheese, softened
  • 2 cups chopped spinach (raw)
  • 1/2 tsp minced garlic
  • 1/3 cup grated parmesan cheese
  • 1/2 cup grated mozzarella cheese
  • 1/4 tsp ground black pepper
  • 1/8 tsp ground nutmeg
  • 1/4 tsp kosher salt

For the breading:

  • 1/3 cup superfine almond flour **
  • 1/3 cup grated parmesan cheese
  • 1/2 tsp dried parsley
  • 1/2 tsp kosher salt
  • 1/8 tsp onion powder
  • 1/8 tsp garlic powder
  • 2 eggs
  • 2 Tbsp olive oil for frying


  1. Combine the cream cheese, spinach, garlic, parmesan, mozzarella, pepper, nutmeg, and salt in a medium bowl and mix well.
  2. Trim your chicken of any visible fat or membranes. (If they are really large, you can cut them in half lengthwise and just use two of them for four good sized cutlets once flattened.)
  3. Place a layer of plastic wrap on a cutting board. Top with one piece of chicken, then another layer of plastic on top to sandwich the chicken in-between them.
  4. Pound the chicken flat with a meat mallet (starting on one edge and working around and then the center) until it’s about twice the size of when you started, being careful not to pound so thin that it breaks.
  5. Repeat with the remaining 3 pieces of chicken.
  6. Spoon 1/4 of the filling mixture into the middle of a chicken cutlet and roll the edges up around it. Turn over and squeeze with your hands until sealed and an oval shape.
  7. Place seam side down on a cookie sheet and repeat with the other 3 pieces of chicken.
  8. Chill the stuffed chicken for 15 minutes.
  9. Beat the eggs in a medium bowl.
  10. Combine the other breading ingredients (except for the olive oil) in a different bowl and stir.
  11. Heat the oil in a medium sized nonstick saute pan.
  12. Preheat the oven to 375 degrees (F)
  13. Dip the stuffed chicken into the egg first, then the breading mix and cook in the saute pan until golden brown on all sides.
  14. Transfer the browned chicken to a baking pan.
  15. Bake in the oven at 375 degrees for 18 – 22 minutes or until a thermometer in the center reads 165 degrees (F).
  16. Serve with optional marinara or alfredo sauce.


  • Serving Size: 1 stuffed breast
  • Calories: 491
  • Fat: 33g
  • Carbohydrates: 3.5g net
  • Protein: 43g


Sugar-Free Key Lime Pie Bars

 Course Dessert
 Prep Time 20 minutes
 Total Time 20 minutes
 Servings 18
 Calories 211 kcal
 Author Brenda Bennett | Sugar-Free Mom



  • 2 cups coconut shredded, unsweet
  • 1/2 cup sunflower seeds unsalted, raw
  • 1/4 teaspoon salt
  • 1/4 cup Swerve sweetener
  • 1/2 cup butter softened


  • 3 limes or 1/2 cup
  • 1.5 tsp gelatin unflavored
  • 2 avocados ripe
  • 4 ounces cream cheese room temperature
  • 1/4 cup sour cream
  • 1 cup heavy cream
  • zest of 1 lime
  • 1/2 teaspoon pure stevia extract
  • 1/2 teaspoon lemon liquid stevia
  • optional topping: 2 cups whipped cream


  1. In a food processor add all crust ingredients and process until combined.
  2. Press mixture into a greased 9 by 13 baking dish. Set aside.
  3. In a small sauce pan add lime juice and gelatin and bring to boiling.
  4. Reduce heat to low and stir constantly until gelatin is dissolved. Cool 2 minutes.
  5. In a stand mixer beat avocados and cream cheese until combined well.

  6. Add the rest of the ingredients into the stand mixer and beat on high until whipped in texture and all incorporated.
  7. Pour in the cooled lime and gelatin mixture and beat until combined.
  8. Pour this mixture onto the crust in the baking dish.
  9. Refrigerate uncovered for 2-3 hours.
  10. Add optional whipped cream if desired.
  11. Keep refrigerated until ready to serve.

Recipe Notes

Net Carbs: 4g

  • You can certainly change out the sweetener to your choice.
  • If you want a less crumbly crust, add a few tablespoons more of butter or even coconut oil to the crust mixture in the food processor and process until desired.
  • If you don’t have erythritol for the crust just eliminate and use 2 tablespoons of powdered stevia or even coconut sugar.
  • FUN FACT: Key limes are not actually green when ripe as the limes you see in most supermarkets. In fact they are yellow when ripe. They are more tart and bitter than typical limes. They are well known in the Florida Keys as the “key” ingredient in making Key Lime pie. But obviously if you can’t find “true” key limes, regular limes will also work.
  • FYI: Absolutely NO avocado flavor is present in this pie, it simply makes the filling super duper creamy!
  • This recipe was first published in July 2014 and updated with video in August 2018.

Nutrition Facts:

Sugar-Free Key Lime Pie Bars
Amount Per Serving (1 piece)
Calories 211Calories from Fat 180
% Daily Value*
Total Fat 20g31%
Saturated Fat 11g55%
Cholesterol 40mg13%
Sodium 109mg5%
Potassium 198mg6%
Total Carbohydrates 6g2%
Dietary Fiber 2g8%
Sugars 1g
Protein 2g4%
Vitamin A9.9%
Vitamin C7.2%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Brie Chicken



1 tbsp. extra-virgin olive oil
1 1/2 lb. boneless skinless chicken breasts
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper
6 sprigs thyme
2 tbsp. butter
4 shallots, thinly sliced
3 cloves garlic, minced
1/2 c. low-sodium chicken broth
1 lemon, sliced into thin rounds
1 (4 oz.) wheel of brie, sliced
Freshly chopped parsley, for serving


  1. In a large skillet over medium-high heat, heat olive oil. Season chicken all over with oregano, salt, and pepper. Add to skillet and cook until seared and golden on both sides, about 6 minutes.
  2. Remove chicken from skillet and transfer to a plate. Melt butter in skillet, then add thyme, shallots, and garlic. Cook, stirring often, until shallots begin to soften, about 2 minutes. Add chicken broth and lemon slices and bring mixture to a boil.
  3. Reduce heat to medium, and return chicken to skillet. Top chicken with brie and cover skillet with a lid. Cook until cheese has melted and chicken is completely cooked through, about 2 minutes.
  4. Garnish with parsley and serve warm


Keto Cheese Taco Shells

ZERO carb Keto Cheese Taco Shells are the perfect healthy family meal. Just think of all the ways you can use this recipe.

 Course Dinner, Snacks
 Cuisine Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Wheat Free
 Keyword Keto cheese tacos
 Prep Time 2 minutes
 Cook Time 5 minutes
 Total Time 7 minutes
 Servings 1 serving (2 shells)
 Calories 698 kcal


  • 170 g grated/shredded cheese of choice (I like hard, tasty cheese)


  1. These are the instructions if you want to make taco shells for 1 serving. If you want to make a big batch of them, or for a large family, simply get another baking sheet and lots more cheese ready. As one batch is cooking and cooling, you can have the next batch in the oven.

  2. Pre-heat the oven to 200C/400F and line a baking sheet with baking parchment or a silicon sheet. Something that will make it easy to slide the keto cheese taco shells off as they cool and harden.

  3. Place the grated/shredded cheese into two large (or more, but smaller) circles on the baking sheet as shown.

  4. Bake the cheese on the baking sheet in the pre-heated oven for up to 5 minutes. But watch them closely. You’ll know when they are ready to remove from the oven when they have bubbled and cooked to a lovely golden brown colour. Do not overcook them. No one wants a burnt cheese taco shell.

  5. Remove the baking tray for the oven and set aside to cool down slightly. At this point, you may wish to place another baking sheet with taco shells in the oven to be cooking.

  6. Place two cups upside down on your kitchen bench. Place a kitchen wooden spoon between them as shown. Once the cheese taco shell is cold enough to touch, and still pliable, place over the wooden spoon handle to cool. Alternatively, you can buy a metal taco rack as shown above.

  7. Repeat the process until you have made enough keto cheese taco shells for your family.

  8. Serve with plenty of fresh shredded lettuce, taco meat sauce, sour cream, salsa, guacamole and more cheese.

Recipe Notes

Please ensure to check your cheese nutrition labels. I use a strong, hard, tasty cheese which has <1g carbs per 100g. Some processed “cheese” (I use that word loosely) have a high carb content, indicating all the additions they have made to the “cheese”.

Also, check the ingredient list. Mine has simply milk, salt, cultures. Avoid all cheeses with along list of ingredients. They are ultra processed and not a true simple cheese.

Nutrition Facts
Keto Cheese Taco Shells
Amount Per Serving (1 serving (2 taco shells))
Calories 698Calories from Fat 533
% Daily Value*
Total Fat 59.2g91%
Total Carbohydrates 0.2g0%
Sugars 0.2g
Protein 41.5g83%
* Percent Daily Values are based on a 2000 calorie diet.


 Prep Time 15 minutes
 Cook Time 40 minutes
 Total Time 55 minutes
 Servings 12
 Calories 266 kcal
 Author Brenda Bennett | Sugar-Free Mom


  • 3/4 cup butter softened
  • 4 oz cream cheese softened
  • 4 oz sour cream
  • 1 cup Sukrin Gold or Swerve Brown sugar
  • 1 tsp vanilla extract
  • 1/2 tsp vanilla liquid stevia
  • 1/4 cup heavy cream
  • 2 eggs
  • 2 cups sesame flour ( I used Sukrin brand) (200grams) or if no tree nut allergies use almond flour
  • 1 tsp xanthan gum
  • 1 tsp baking powder
  • 1 tsp salt
  • 1/2 cup sugar free chocolate chips


  1. Preheat the oven to 350 degrees F.

  2. Add your butter, cream cheese, sour cream to a stand mixer and blend until smooth.

  3. Add the sweetener, vanilla extract, stevia and milk to the mixer and blend until combined. Taste and adjust sweetener if needed.

  4. Add the remaining ingredients to the mixer, except the chocolate chips. Blend until incorporated then stir in the chocolate chips by hand.

  5. Grease a 9 inch cast iron skillet and spread the batter into the skillet.

  6. Bake for 30- 40 minutes or until a toothpick in center comes out clean.

  7. Remove from oven and allow to cool for 20-30minutes before serving.

Recipe Notes


Brenda’s Notes:

  • You can sub another sweetener for the Sukrin Gold, but in my opinion the Sukrin is the BEST naturally made brown sugar sub I’ve found.
  • If you don’t have vanilla stevia you can skip it or swap it by adding another 1/2 cup of sweetener of choice.
  • I’ve made this twice using sesame seeds instead of the sesame flour and I must say the flour is better. The seeds while you can grind them in a blender, don’t provide a smooth texture as using the flour. You can easily swap the sesame flour with almond in this recipe.
  • This recipe was originally posted in November 2017 and updated with video in 2018.
  • UPDATE NOVEMBER 2018: I recalculated the nutrition because I found that Sukrin has a fantastic sesame flour which contains 15 grams fo fiber and only 6 carbs per 100 grams, making that one the best choice for using sesame flour over other brands.

Nutrition Facts

Low Carb Chocolate Chip Skillet Cookie
Amount Per Serving (1 slice)
Calories 266Calories from Fat 207
% Daily Value*
Total Fat 23g35%
Saturated Fat 12g60%
Cholesterol 73mg24%
Sodium 351mg15%
Potassium 81mg2%
Total Carbohydrates 2g1%
Dietary Fiber 1g4%
Protein 9g18%
Vitamin A11.6%
Vitamin C0.1%
* Percent Daily Values are based on a 2000 calorie diet.

How Do I Calculate My Macros?

For your body to reap the benefits of nutritional ketosis and to become fat-adapted and shedding pounds as soon as possible, it’s really important to know your macros (macronutrients – fats, proteins, carbohydrates), individual to your unique body, when starting out on the ketogenic diet.

Some people find this a real pain, but if you do track, even for just a few weeks until you’re fat adapted (ie. when your body prefers to burn fat for energy), you’ll get to grips with your everyday food macros and be able to make better choices resulting in more weight loss and keto health success, without tracking in the long run.

How To Calculate Your Macros – Step by Step

There are a variety of online calculators available to use, however it’s more optimal to go through these specifics we’ve provided for you below. As well as knowing exactly how much carbohydrates, protein and fat you should be consuming, by the end of this article you will also know:

  • Your body mass index
  • Your total daily energy expenditure (TDEE)
  • Your ideal body weight
  • Your weight loss goal (if applicable)

These are all great specifics to know, as well as the measurements of your body, to track your progress on your ketogenic journey. Let’s go through this step by step.


Calculating your body mass index is important as weight alone doesn’t provide a clear enough indicator of good health. It’s also great to make a note of these calculations now, and then measure and compare your results as you go along, instead of just relying on the weighing scales.

Find your BMI with the BMI calculator here (Body mass index is a measure of body fat based on your weight in relation to your height, that applies to most adult men and women).


Using this TDEE calculator we can find out how many calories you should be consuming each day, taking into consideration your weight, height, gender and age to understand the baseline number of calories your body needs in order to carry out its vital functions and daily processes as well as exercise which requires extra daily energy.

Note: exercise can include a very physically demanding job also, please take this into account when choosing your activity.

You can find a TDEE calculator here.
Get your ‘Maintenance Calories’ number, write that down and return back to this post.


From the link above where you’ve just found out your TDEE, below your ‘Maintenance Calories’ number you will find a calculation for your IDEAL BODY WEIGHT. Write your range down, this will help you to work out your protein macro in step 5.

For example; I’m going to create a character, let’s call her Emily.
Emily is a sedentary women with a height of 5ft 8 and weighs 200 lbs – her ideal body weight range is 138 – 141 lbs. Her TDEE is 2,029 calories (maintain).


If you’re not looking to change your weight, you can skip this step.

Emily is looking to change her weight and so she needs to be in a caloric deficit each day; a reduction of 10% of calories is usually a good range to start with for weight loss. To reduce by 10%, multiply your total calorie expenditure by 0.10, then subtract that amount from your total calories. This provides the maximum amount of calories you’ll want to consume each day.

EXAMPLE: Emily’s maintenance TDEE of 2,029 calories – 10% = 1,826 calories (deficit, weight loss)



Our protein calculation is based on the recommendations of Dr. Ron Rosedale who is an internationally known expert in nutritional and metabolic medicine and is with one of the founding fathers of the modern low-carb, high-fat, ketogenic diet community.

To find out the amount of protein you should be consuming specific to your frame and IDEAL BODY WEIGHT range…

Convert your IDEAL BODY WEIGHT range from pounds into kilograms by dividing your weight in pounds by 2.2.
138 lbs ÷ 2.2 = 62.7 kg
141 lbs ÷ 2.2 = 64 kg

Dr. Ron Rosedale, an expert in nutritional and metabolic medicine, advises that those who want to be in nutritional ketosis consume 1 gram of protein per kilogram of ideal body weight.

Therefore the amount of protein that Emily needs to be consuming for her SPECIFIC body is 62.7g – 64g.

You can experiment within your protein range to see what works best for you by testing your ketone levels whilst increasing or decreasing your protein amount e.g. more active days.


We recommend restricting carbs to 20g a day TOTAL (not net carbs!). Here’s why:

Insulin is the master hormone. The first step in budging those difficult pounds as well as addressing many diseases is to get insulin back to its baseline; this is done by restricting dietary carbohydrate intake.

The goal is to reduce carbohydrate intake to less than 20g per day. When this is done correctly, blood sugar drops into the normal range (60 to 100 mg/dl) and fasting insulin returns (over 12 – 24 months for some people) to less than 5 mU/mL.


Fat should make up the rest of your calorie intake – there are 4 calories per gram of protein, 4 calories per gram of carbs and 9 calories per gram of fat, therefore:

CARBS = 20g x 4 = 80 calories
PROTEIN = 64g x 4 = 256 calories

Using Emily’s TDEE of 1,826 calories each day would mean…
1,826 calories – (80 + 256) = 1,490 calories left for fat

To find out the amount of grams of fat I should have each day, I divide 1,490 calories by 9 (calories per gram of fat)
= 166g of fat

However, fat is used as a lever to true hunger, not cravings, don’t force yourself to eat if you’re not hungry. Eat fats until you feel satiated but remember your macro ratios each time you fill your plate up with food.


If you have My Fitness Pal premium account you can skip this step and just add in your macros in grams and it automatically gives you the percentages… however, if you have the free account, you have to add in your macros by percentages (grams is for premium users). So, a little quick math with a calculator and you’ll have these figures in no time and ready to track!

Calculation: macro in calories ÷ TDEE (x 100) = percentage

Using Emily’s macro calories this would be…

CARBS = 80 calories ÷ 1826 (x 100) = 4% (20g)
PROTEIN = 256 calories ÷ 1826 (x 100) = 14% (64g)
FATS = 1490 calories ÷ 1826 (x 100) = 82% (166g)

Once you’ve got your macros you can start tracking using an app like, MyFitnessPal
Videos available on YouTube for setting your MyFitnessPal up properly for macro tracking 🙂

keto-friendly flatbread


for 1 flatbread

  • 1 cup

     shredded mozzarella cheese (100 g)

  • 1 tablespoon

     cream cheese

  • 1 large egg, beaten
  • ¼ cup

     almond flour (30 g)

  • 2 cloves garlic, minced
  • ½ teaspoon

     dried oregano

  • ½ teaspoon

     dried thyme

  • 1 teaspoon

     fresh rosemary, minced

  • salt, to taste
  • pepper, to taste


Under 30 min

  1. In a medium bowl, combine the mozzarella and cream cheese. Microwave in 30-second intervals, stirring in between, until the cheese is fully melted and the consistency is smooth, about 1 minute total.
  2. Let the mixture cool for a few minutes to prevent the egg from scrambling, then add the egg, almond flour, garlic, oregano, thyme, rosemary, salt, and pepper, and stir until thoroughly combined.
  3. Preheat the oven to 350˚F (180˚C). Line a baking sheet with parchment paper or grease with nonstick spray.c
  4. Transfer the mixture to the baking sheet. Press and flatten firmly into an even layer about ¼-½-inch (½-1 ¼cm) thick.
  5. Bake for 10-15 minutes, until golden brown.
  6. Serve as desired: slice into chips, cut into breadsticks, or top with your favorite sauce and toppings to make a pizza.
  7. Enjoy

Keto Chili


3 slices bacon, cut into 1/2″ strips
1/4 medium yellow onion, chopped
2 celery stalks, chopped
1 green bell pepper, chopped
1/2 c. sliced baby Bellas
2 cloves garlic, minced
2 lb. ground beef
2 tbsp. chili powder
2 tsp. ground cumin
2 tsp. dried oregano
2 tbsp. smoked paprika
Kosher salt
Freshly ground black pepper
2 c. low-sodium beef broth
Sour cream, for garnish
Shredded cheddar, for garnish
Sliced green onions, for garnish
Sliced avocado, for garnish


1. In a large pot over medium heat, cook bacon. When bacon is crisp, remove from pot with a slotted spoon. Add onion, celery, pepper, and mushrooms to pot and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute more.
2, 3 & 4.




  • 10 four once chicken thighsboneless & skinless
  • 10 sage leaves
  • 10 slices of prosciutto
  • ½ cup almond flour
  • Olive or avocado oil
  • Kosher salt & pepper


  • 1 large head cauliflower
  • ¾ pound brussels sprouts
  • ½ teaspoon dried thyme
  • 1 clove garlic
  • ¼ cup whole milk
  • 1 tablespoon grassfed unsalted butter
  • ¼ cup grated parmesan cheese
  • Avocado oil
  • Kosher salt & pepper


  1. For the mash, pre-heat oven to 400 F. Cut the cauliflower into large bite size florets and place them on a sheet tray. Slice a small sliver from the root end of the brussels sprouts and then cut them in half lengthwise. Place the sprouts on the sheet tray and season everything with 2 tablespoons of oil, 1 teaspoon of salt, and a few cracks of pepper. Give the pan a good shake and roast in the oven for 30-35 minutes, until the veggies are charred in spots. Start to warm the milk over the lowest heat setting and add more than ¼ cup just in case you need it. Once veggies are ready, move on to the next step below using the blender, you want to do this while the veggies are hot.
  2. While the veggies are roasting, start on the chicken. Season both sides of the thighs with a small amount of salt and black pepper, the prosciutto is salty, so don’t overdue it. Place a piece of prosciutto on a plastic cutting board, place the chicken thigh in the middle and then put one sage leaf in the center of the thigh. Wrap the prosciutto around the chicken tightly, watch the video to see exactly how this is done. Repeat with remaining thighs.
  3. Place the almond flour in a small baking dish or bowl and season with ¼ teaspoon of salt and a few cracks of pepper, mix well. Add the chicken to the almond flour, press down, flip, and repeat, making sure both sides are covered. Place chicken on a platter or on a wire rack set over a sheet tray. Repeat with remaining chicken. Pre-heat a large non-stick pan just above medium heat along with 2 tablespoons of oil. Once the oil is hot, add half of the thighs to the pan, if the chicken does not sizzle right away, wait until it gets hotter. Cook chicken for 5 minutes, or until golden and crispy on the first side. Flip and repeat. The goal is to crisp the prosciutto while cooking the chicken all the way through, so adjust the heat if needed. Repeat with second batch of chicken and set aside.
  4. When the veggies come out of the oven, add only the cauliflower to the blender along with the warm milk, parmesan, butter, and grate the clove of garlic using a microplane or fine grater. Blender on medium speed until smooth, you may need to add more milk if the mixture is too loose. You can use a potato masher if you don’t have a blender. Check for seasoning, you may need more salt or cheese. Transfer the puree to a clean bowl, roughly chop the roasted brussels sprouts then add to the puree and mix well.
  5. Serve the chicken with the puree and enjoy! Everything will last in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat everything is in a 350 F oven for 8-10 minutes uncovered. If using a microwave, cover the container with a wet paper towel and make sure not to overheat, or the food will dry out.


Macros per serving of chicken, 2 thighs per serving:
413 calories
1 gram of net carbs
20.7 grams of fat
55.5 grams of protein
1.4 grams of fiber

Macros per serving of mash, makes 5 servings:
169 calories
6.4 grams of net carbs
10.7 grams of fat
7.6 grams of protein
5.4 grams of fiber