Keto Pancakes

A breakfast staple. You can either make your own syrup or but a sugar-free version. I like Lakanto’s maple syrup but Know Foods has a great one too.


  • 1 oz cream cheese, softened
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1/2 – 1 tbsp powdered sweetener
  • 2 tbsp coconut flour
  • 1 tsp baking powder
  • dash of cinnamon


  • Combine all dry ingredients, mix until combined
  • Combine all wet ingredients, mix until smooth
  • Gradually add dry ingredients to wet while mixing
  • Grease a pan and place on medium heat. Add batter to pan to desired pancake size



Bacon, Spinach, and Cheese Frittata

This is an amazing dish. Like the Sausage and Egg Cups, a great breakfast made ahead of time.


  • 6 slices of bacon, diced
  • 1 clove of garlic, minced
  • 1/4 cup jarred roasted red peppers, chopped
  • 3 oz crumbled cheese (feta is amazing in this dish)
  • 7 large eggs
  • 1/4 cup heavy cream
  • 1/2 tsp salt
  • 1/2 tsp pepper


  • In a 10-inch ovenproof skillet over medium heat, cook the bacon until crispy. Drain most of the fat, leaving about 2 tbsp
  • Heat oven to 350
  • Add garlic to the skillet and saute for about 30 seconds. Add spinach, cook until wilted, 1-2 minutes
  • Remove the skillet from the heat and spread the spinach across the bottom. Sprinkle the red peppers, cheese, and bacon
  • In a bowl, whisk the eggs, cream, salt, and pepper until combined. Pour over spinach mixture
  • Put the skillet back over low heat until the edges set and begin to brown
  • Move the skillet to the oven and bake for 10-15 minutes, until frittata is puffed and cooked through the center



Recipe credit: Carolyn Ketchum’s Everyday Ketogenic Kitchen

Cauliflower Rice

This isn’t a meal on its, but is a great substitute for rice and let’s you keep the carbs to a minimum.


  • 1 medium head of cauliflower


Using a Food Processor

  • Cut cauliflower into florets, get rid of the stems
  • Using a grating blade, put the florets into the processor a few at a time


Using a Blender

  • Cut cauliflower into florets, get rid of the stems
  • Put half the florets into the blender and add enough water to cover the cauliflower
  • With the lid secured, pulse on high 5 or 6 times, until it starts to look like rice
  • Drain the water out, repeat for the rest of the cauliflower


Using as box Grater

  • Cut cauliflower into florets, get rid of the stems
  • Using the large wholed-side of the grated, grate each floret into fine rice-looking grains


Divide cauliflower rice into bags or containers and freeze some, so it lasts longer


Recipe credit: Carolyn Ketchum’s Everyday Ketogenic Kitchen


Sausage and Egg Cups

This is a great one to make ahead of time and eat slowly throughout the week.


  • 12 oz breakfast sausage
  • 8 large eggs
  • 4 oz shredded cheddar
  • Salt and pepper to taste


  • Heat oven to 350 and grease 8 baking ramekins or a cupcake pan
  • Split the sausage into equal parts and form each part into a thin flat patty at the bottom of each ramekin/cupcake cup
  • Bake about 15 minutes, until sausage is cooked. Carefully drain grease
  • With ramekins: crack an egg into each ramekin and season with salt and pepper
  • With cupcake pan, beat eggs in a separate bowl and disperse evenly to all cupcake cups
  • Bake another 10 minutes



Recipe credit: Carolyn Ketchum’s Everyday Ketogenic Kitchen

Keto Pizza

I love this pizza. I mentioned it here. It’s satisfying and most toppings are fine to eat.

It’s pretty much a “Fathead” dough, but the sauce and toppings are up to you.


  • 1 1/2 cups grated mozzarella cheese
  • 2 tbsp cream cheese
  • 1 large egg
  • 1/2 tsp salt
  • 3/4 cup and 1 tbsp almond flour


  • Heat oven to 400
  • Put mozzarella and cream cheese in a bowl. Microwave on high for about a 1 minute. Mix lightly then microwave for 30 more seconds. Mix again
  • Add the egg and mix well. Add salt and almond flour. Mix until well combined
  • Prepare a sheet of parchment paper, sprinkled with almond flour. Place dough on the parchment paper, and another sheet of parchment paper over the dough. Use your hands or a rolling pin to flatten and stretch the dough
  • Transfer dough to a greased baking sheet/pizza pan/etc. and bake for 10-15 minutes. Until dough is lightly browned
  • Remove from oven and load up your favorite sauce and toppings
  • Bake for another 5-10 minutes



Easy Eggs

Eggs. And they’re easy.



  • 2-4 eggs (depending on your hunger level)
  • 1-2 tbsp coconut oil

Optional Ingredients – I add one or more of these depending on what I have and if I’m feeling “fancy”

  • Mushrooms
  • Peppers (Green or Red)
  • Cheese (Boursin or Brie are delicious)
  • Cooked Ground Sausage (1-2 oz)
  • 1-2 Bacon Slices, Chopped


  1. Use a medium to large saute pan, medium heat
  2. Pour half of the coconut oil into the pan
  3. If you’re adding mushrooms or peppers, add these first, saute until softened
  4. Add eggs, scramble.
  5. When eggs are almost done, add remaining coconut oil and mix everything together well. (This is when you would add cheese and/or sausage)

Serve, enjoy!



For burgers I either make them myself from ground beef or I buy a decent quality frozen patty, like Bubba Burgers.

Grill/Pan Fry to desired cooked level.

Top with chosen condiments/veggies:

  • mustard
  • mayo
  • pickles
  • kimchi
  • fried egg
  • cheese
  • onions
  • mushrooms
  • bacon

You can either eat this with a fork and knife, wrap it in lettuce, or use some keto buns.


This is another simple one. Whether I’m buying vegetables fresh or frozen, the prep is almost identical. Like with meat, I cook in bulk, usually enough to last a week or two at a time. Some of my go to veggies are:

  • broccoli
  • spinach
  • kale
  • collard greens
  • cauliflower
  • brussel sprouts

After cooking the veggies, I’ll add some seasoning, and divide into containers. Most gets frozen and brought out as I eat it.

For serving

  • Take 1 cup of veggies, saute with 1-2 tbsp of coconut oil.
  • Enjoy!

Meat, Poultry, and Fish

Not much to this “recipe.” The type is really up to you, as is the cooking method. I prefer beef, and the fattier the cut, the better. So I’m partial to ribeye, ground beef, etc. But I also enjoy pork, lamb, chicken thighs, and fish like salmon or tuna. Seasoning is up to you as well but avoid sugar. A bigger cut is better, so you can cook several portions at once.


  • Meat/Fish- Marinated/Seasoned To Taste


  • Bake/Roast/Grill meat or fish to 80%-90% preferred cooked level. (I grill beef rare, because when I eat it over the next week or so, I will be sauteing individual portions.)
  • Cut into manageable sized pieces. Depending on the size of the meat, I will freeze some and put some in the fridge.

For serving

  • In a heated pan added 1/2 -1 tbsp of olive oil/coconut oil/ghee butter.
  • Add your chosen serving size of meat, since it’s already mostly cooked, you basically only have to wait for it to be hot.

Big Salad

My go to dinner most days is a big salad. Filling, but not too heavy. Lots of fat from oil and cheese, and so delicious.


  • 2-3 cups lettuce
  • 1/4 cup of crumbled cheese (feta, goat, whatever you like)
  • 1/4-1/2 a tomato
  • 1 tbsp or so of chopped onion (I really just eyeball it)
  • Dash of balsamic vinegar
  • 2 tbsp of olive oil


Optional Upgrades

  • 1 tbsp turmeric
  • 1 serving (usually 1/2 tsp) of broccoli or moringa extract powder
  • 1/2 oz of cured meat (salami, pepperoni, sopressata)
  • Pork rinds as croutons
  • MCT oil powder for extra fat
  • 1/2 an avocado
  • Chopped Bacon


  • Add all ingredients to a bowl (a pretty big one)
  • Enjoy!