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Pumpkin Puree recipe made from Scratch

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Pumpkin Puree can be a solid option on a keto diet if used wisely. Nutritionally, one cup of pumpkin weighs in at 12 grams carbs. It’s important to note that 3 of these grams are fiber. Therefore, the effective carb count is 9 grams per cup.

While this may seem like a large amount; consider how much puree actually goes into a recipe. Then divide it accordingly.

Image of a fallen tree lying in the grass with leaves scattered about. 1 pumpkin sits atop the tree and 2 alongside it.

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Nutritional Value of Pumpkin Puree

When used sensibly, you can enjoy the flavors of the fall season as well as pumpkins excellent nutritional value.

Pumpkin is rich in Beta-Carotene (an important anti-oxidant), vitamins A and K. In addition, it has a healthy dose of copper, vitamin C, magnesium, iron, and potassium.

image of a pumpkin cut in half with the seeds being scraped out.

With all that pumpkin has going for it, it’s easy to see why a keto’er can make pumpkin a part of their healthy diet.

Choosing the Right Pumpkin

Choosing the best pumpkin for roasting can make the puree process much easier.

I have found that sugar baby pumpkins have the best flavor and their flesh is drier than larger pumpkins. I prefer the drier flesh as it makes for a drier puree but any pumpkin will work.

Image of pumpkin cut in half i

A Simple but Effective Trick for Roasting your Pumpkin

A simple but effective trick is to roast the pumpkins cut side down. This allows the excess juice to drain from the pumpkin. As a result, the flesh is drier and the puree is not as watery.

Image of pumpkins cut in half on trays in the oven

Having the Right Tools Makes All the Difference

Having the right keto cooking tools makes life much easier when preparing recipes.

For the pumpkin puree, having a food mill makes the job quicker and therefore, less painful. I like stainless steel, as it doesn’t leach any thing into the food I’m preparing and it cleans up nicely.

Here is the one I use (affiliate link) OXO Good Grips Food Mill. I’ve had it for over 6 years now and it is practically indestructible.

Other Posts you might enjoy:

Pumpkin Puree Recipe

Macros:  Fat –  0 gms,  Net Carbs -9 gms, Protein – 2 gms

Image of Pumpkin Puree in a mesh strainer
Pumpkin Puree
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Servings:4Cups Prep Time:10 Cook Time:35
Ingredients
  • Pumpkin
Servings: Cups
Units:
Ingredients
  • Pumpkin
Servings: Cups
Units:
Instructions
  1. Preheat oven to 350 degrees
  2. Cut pumpkin in half and clean out all the fibrous innards and pumpkin seeds. (set seeds aside for roasting)
  3. Rinse inside of pumpkin and set halves cut side down on baking sheet lined with parchment paper (for easier clean up).
  4. Roast pumpkins in oven for 25-35 minutes until pumpkin shell is easily pierced with a fork and pumpkin is soft.
  5. Allow pumpkin to cool until it is easy to handle. Be sure to keep the pumpkin cut side down while cooling. This lets the juice from the pumpkin drain and keeps the puree from getting to watery.
  6. After the pumpkin has cooled, gently scrape the flesh away from the pumpkin shell into a bowl.
  7. Put the pumpkin flesh through a food mill, food processor or mash by hand to the desired consistency.
  8. If your pumpkin is too watery (sometimes this happens with larger pumpkins), place a piece of cheese cloth in a strainer and place the strainer into the sink or over a dish to catch the water.
  9. Pour the pumpkin into the strainer and let it drain for an hour or two to remove excess water.
  10. Once drained, the pumpkin can go into the refrigerator for up to a week. In addition, pumpkin puree freezes well. Divide into desired portions and freeze up to 3 months.
Recipe Notes

Nutrition Facts
Pumpkin Puree
Amount Per Serving
Calories 49
% Daily Value*
Total Carbohydrates 12g 4%
Dietary Fiber 3g 12%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Simple Keto BBQ Sauce

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Simple Keto BBQ Sauce in less than 5 minutes  √

Thick and spicy with over the top flavor  √

Sugar free, keto, gluten free and paleo approved  √

This IS the perfect Simple Keto BBQ sauce you’ve been looking for. I guarantee it!

Macros:  Fat –  4 gms,  Net Carbs – 2 gms, Protein – 1 gms  (per 2 tbsp serving)

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Image of a red sauce in a glass container sitting on a white plate. A white cooking pot with red trim and a red lid is sitting in the background.

Thick and Tangy Simple Keto BBQ Sauce

There are three things I believe a good bbq sauce needs.

First of all, it must have great flavor. Something that tingles the taste buds. I liken it to a really good wine where the flavor lingers awhile on my tongue after it’s gone.  And so, this is key to the best bbq sauce.

Secondly, the sauce HAS to be thick. I’m not a fan of thin watery bbq sauces. I know there are those who find this okay, but I’m not one of those people. I want my sauce to stay put on what I’m grilling. What good is a sauce that runs or puddles everywhere but where you want it?

Lastly, I want my sauce without a bunch of additives, preservatives and sugar. Just simple goodness in my keto bbq sauce please.

Image shows how thick keto bbq sauce is by spooning it up from a dish.

No ketchup needed for this tasty BBQ Sauce

Image of bbq sauce being spooned up from a glass dish. Text reads simple keto bbq sauce, 5 minute recipe and no ketchup needed.,Have you taken a look at the ingredients in ketchup? The non keto brands are filled with corn syrup, cane sugar or fructose. Yuck! Even the so called better brands may have honey or try to make the carbs better by calling the carbs organic.

On top of this, the keto store brands that do work are just down right expensive. So you might as well by the keto bbq sauce outright if you have to buy ketchup. Because of this, I don’t use ketchup in my sauce and to my amazement, I find I like it better that way. The flavor of the bbq sauce is more concentrated.

 

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationIf you haven’t heard of Trader Joes South African Smoke Seasoning Blend, then you are definitely missing out. This stuff is amazing! It has simple ingredients like paprika, sea salt, garlic and basil but you’d never know it.

In South Africa they smoke the seasonings. consequently the taste is incredible. It lends wonderful flavor to any dish. I use it liberally and highly recommend you give it a try. 

Buy it at Amazon here (affiliate link) → Trader Joe’s South African Smoke Seasoning Blend or find it at your nearest Trader Joe’s store. 

If you liked this recipe, you may also like…

image of Keto Pizza Sauce. Test reads Thick and Zesty, Keto Pizza Sauce, A fabulous keto pizza starts and ends with a great sauce.

Image of Keto Breakfast Biscuits

image of keto instant noatmeal with butter and keto maple syrup in a blue bowl.
Keto Instant Noatmeal

 

 

 

 

 

 

Simple Keto BBQ Sauce

Image of simple keto bbq sauce being spooned up from a glass dish
Simple Keto BBQ Sauce
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Servings:12 Cook Time:5
Ingredients
Servings:
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Ingredients
Servings:
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Instructions
  1. Melt butter and olive oil In a medium sized saucepan over med heat.
  2. Add diced onion and saute until softened and fragrant (about 2 minutes)
  3. Add spices and stir for another minute to help develop the spices for exceptional flavor.
  4. Stir in sweetener, tomato paste, tomato sauce and apple cider vinegar. Cover and cook over low to medium heat until sauce is bubbly and fragrant. About 2 minutes.
  5. Use immediately, or pour into glass jar and store in the refrigerator for up to two weeks. Makes a little over 12 ounces or about 12 servings.
Recipe Notes

A few things of note.

  1. I know, pumpkin pie spice is a bit unusual, but trust me. This spice has the cloves, allspice, etc. you would get in ketchup and gives your sauce an extra layer of flavor.
  2. Use more red pepper flakes if you like your bbq sauce on the spicy side.
  3. Trader Joes South African Smoke Seasoning blend is optional, but as I said before... this stuff is amazing!
  4. As always with keto cooking, feel free to use your sweetener of choice, though the golden is my favorite for this recipe. 

Nutrition Facts
Simple Keto BBQ Sauce
Amount Per Serving
Calories 51 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Protein 1g 2%
* Percent Daily Values are based on a 2000 calorie diet.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think you’ll find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Blueberry Balsamic Chicken

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I must confess, when it comes to this Keto blueberry balsamic chicken dish all convention goes out the window. I can’t help it. It’s that good. The combination of sweet blueberries, maple syrup and balsamic is so full of flavor, it’s frightening.

So consequently, I lick my plate.

There, I said it. Yes, I’m ashamed of my lack of self control, but when it comes to this dish I can’t help it.  Don’t blame me, if you find yourself in the same predicament. I’ve done my best to warn you.

image of keto blueberry balsamic chicken on a silver platter

Macros:  Fat – 21 gms,  Net Carbs – 8 gms, Protein – 21 gms

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Add a little pizzazz to your diet with Keto Blueberry Balsamic Chicken

One of the things  I’ve wondered about since starting keto is why the meals we eat can’t have a little more pizazz.

I get tired of eating the same old things. Cheese, almond flour, and proteins all have their place in the keto order of things, but it does get boring.

Image of blueberries in a white bowlThis is why I enjoy a little something out of the ordinary once in awhile like keto blueberry balsamic chicken. The carb content may be a little higher with the blueberries and balsamic, but it’s worth it. To offset the little bit of higher carb content for this dish, I watch the other carbs i’m eating for the day. It’s as simple as that.

Image of chicken with blueberries on top on a silver plater. Text reads keto blueberry balsamic chicken, keto foodification, 8 gms carbs, 21 gms fat, 21 gms protein

Other recipes you might like:

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationOzeri Digital Food and Kitchen Scale

I don’t know how I would manage without a kitchen food scale on keto. Sometimes I need to know precise measurements that measuring cups don’t always allow for. I have been using the same Ozeri digital scale for several years now and I love it. It’s the perfect size to tuck away when I need to, but works like a champ. I highly recommend it.

Buy it at Amazon

Keto Blueberry Balsamic Chicken

Keto Blueberry Balsamic Chicken

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Servings:4 Prep Time:5 Cook Time:40
Ingredients
  • 12 oz chicken skinless, boneless (4, 4oz chicken breasts )
  • 2 tsp salt divided
  • 1 tsp pepper divided
  • 3 tbsp olive oil divided
  • 3 tbsp butter divided
  • 1 small onion white, thinly sliced
  • 1 cup blueberries fresh
  • 1/4 cup balsamic vinegar
  • 1/4 cup keto maple syrup
  • 1 tbsp rosemary fresh, chopped
  • 1 tbsp oregano fresh, chopped

Servings:

Units:

Ingredients
  • 12 oz chicken skinless, boneless (4, 4oz chicken breasts )
  • 2 tsp salt divided
  • 1 tsp pepper divided
  • 3 tbsp olive oil divided
  • 3 tbsp butter divided
  • 1 small onion white, thinly sliced
  • 1 cup blueberries fresh
  • 1/4 cup balsamic vinegar
  • 1/4 cup keto maple syrup
  • 1 tbsp rosemary fresh, chopped
  • 1 tbsp oregano fresh, chopped

Servings:

Units:

Instructions
  1. Preheat oven to 350°F.
  2. Season chicken with 1 tsp salt and 1/2 tsp pepper. Set aside.
  3. Heat 2 tbsp olive oil and 2 tbsp butter in a large heavy skillet over medium heat until butter is melted and hot and bubbly.
  4. Add the seasoned chicken to the hot pan and sear for about 4 minutes on each side until chicken is lightly browned.
  5. Remove the chicken from the pan and place in oven proof baking dish. Set aside while making the blueberry balsamic glaze.
  6. With the same pan used for searing the chicken, add the remaining olive oil and butter. Heat over medium heat until butter has melted.
  7. Add the thinly sliced onions and turn heat to low. Cook onions until softened, fragrant and slightly caramelized. About 5 minutes.
  8. Stir in balsamic, maple syrup, rosemary, oregano and remaining salt and pepper. Simmer on low for another 5 minutes to concentrate sauce. Stir in blueberries and remove from heat.
  9. Pour the blueberry balsamic mixture over chicken and place baking dish in the oven for 20 minutes. When done, Chicken should no longer be pink in the middle and reach an internal temp of 165 degrees F.
  10. When serving, remove chicken from baking dish and serve with blueberry balsamic glaze spooned over the top of each chicken breast.

Recipe Notes

Nutrition Facts
Keto Blueberry Balsamic Chicken
Amount Per Serving
Calories 318 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Total Carbohydrates 12g 4%
Dietary Fiber 4g 16%
Protein 21g 42%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you’ll notice that I recommend products or services I’ve found helpful.  The products and services are recommended because I use them and think you might find them helpful too. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services at no extra cost to you. 

See complete Disclaimer

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Goat Cheese and Asparagus Quiche

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The Goat Cheese and Asparagus Quiche is a favorite of mine when asparagus is in season. The quiche is full of flavor and so good for you.

Macros:  Fat – 27 gms,  Net Carbs – 4 gms, Protein – 12 gms

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image of a black cast iron pan with goat cheese and asparagus quiche inside

Goat Cheese and Asparagus Quiche is a healthy Powerhouse

As you know, eating healthy low carb veggies is important on a Keto diet. Fortunately the Goat Cheese and Asparagus Quiche is packed with them. The spinach and asparagus is a good source  of fiber and nutrients you need everyday. These delicious vegetables contain vitamin’s K, A, B2, B6, E, and C. You’ll also find  manganese, folate and copper in them too. A healthy powerhouse indeed.

image of a black cast iron pan with goat cheese and asparagus quiche insideA Sure Crowd Pleaser

The combination of fresh vegetables with the salty bite and tang of goat cheese is amazing.  This gourmet dish is definitely a step above the average quiche. For more flavor be sure to add the sprinkle of fresh chopped dill just before serving. I guarantee it will leave your guests impressed and smiling, keto and non-keto alike.

Image of keto goat cheese and asparagus quiche in a cast iron skillet. Test reads Keto goat cheese and asparagus quiche, keto never tasted so good.More from Keto Foodification you might enjoy

 

Keto Goat Cheese and Asparagus Quiche

A flavorful combination that is pleasing to look at and even better to eat. It would make a nice addition for a special occasion brunch on Mom’s Day, Father’s Day and other special holidays like Easter and Christmas. But I’ll admit, I like it just fine any day of the year.

Keto Goat Cheese and Asparagus Quiche is a favorite of mine when asparagus is in season. Not only is it full of flavor it also has tasty vegies that are great on keto and full of fiber, vitamins and nutrients. 27 gms fat, 12 gms protein, 4 gms net carbs. #ketobreakfastrecipes #ketobrunchideas
Goat Cheese and Asparagus Quiche - Keto
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A combination of fresh vegetables with the salty bite and tang of goat cheese. Deliciously keto and low carb.
Servings:6 Prep Time:10 Cook Time:35
Ingredients
  • 1 1/2 cup spinach leaves Fresh
  • 2 lg shallots thinly sliced
  • 10 asparagus spears washed and patted dry
  • 6 oz goat cheese crumbled, separated
  • 6 eggs
  • 2 tbsp olive oil separated
  • 1 tsp sea salt plus additional for seasoning asparagus
  • 1/2 tsp freshly ground black pepper plus additional for seasoning asparagus
  • 1 tsp hot sauce optional
  • 3/4 cup heavy cream
  • 3/4 cup whole milk
  • 1 tbsp fresh dill finely chopped
Servings:
Units:
Ingredients
  • 1 1/2 cup spinach leaves Fresh
  • 2 lg shallots thinly sliced
  • 10 asparagus spears washed and patted dry
  • 6 oz goat cheese crumbled, separated
  • 6 eggs
  • 2 tbsp olive oil separated
  • 1 tsp sea salt plus additional for seasoning asparagus
  • 1/2 tsp freshly ground black pepper plus additional for seasoning asparagus
  • 1 tsp hot sauce optional
  • 3/4 cup heavy cream
  • 3/4 cup whole milk
  • 1 tbsp fresh dill finely chopped
Servings:
Units:
Instructions
  1. Preheat oven to 375 degrees.
  2. Prepare asparagus by placing it on a baking sheet. Pour 1 tbsp of olive oil on top with a few sprinkles of sea salt and a grind or two of black pepper. Stir gently to incorporate oil on all sides of the asparagus. Set aside.
  3. In large iron skillet heat 1 tbsp olive oil over medium high heat.
  4. Add shallots to the pan and cook until they are softened and fragrant. Remove them from pan and set aside.
  5. Crack eggs into a medium sized bowl and whisk to blend.
  6. Add salt, pepper, hot sauce, cream and whole milk. Whisk all ingredients to combine.
  7. Before adding ingredients to your pan, make sure it is well oiled to prevent sticking.
  8. In layers, spread the spinach and then follow with the shallots. Sprinkle 5 oz of the goat cheese atop the shallots, reserving 1 oz of goat cheese to for later.
  9. Next, pour the egg mixture on top of the layered vegetables and goat cheese and poke down spinach into egg mixture so that it's mostly covered.
  10. Place the asparagus and quiche into a pre-heated 375 degree oven for 20 minutes. Check asparagus after 15 minutes and remove if tender.
  11. Once quiche has been allowed to cook for 20 minutes, remove it from the from oven.
  12. Being careful with the hot pan, place the tender roasted asparagus on top of the quiche and push down slightly to set in place. Return the pan to the hot oven and continue cooking until quiche is set in the middle and slightly browned around the edges (about 15 minutes).
  13. Once the quiche is set, remove it from the oven, sprinkle with the chopped dill, and the remaining goat cheese. Let rest 5 minutes. Cut and serve.
Recipe Notes

Nutrition Facts
Goat Cheese and Asparagus Quiche - Keto
Amount Per Serving
Calories 333 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.


See complete Disclaimer

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How to Make Homemade Infused Chili Oil

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Make your own homemade infused chili oil for a simple way to create great flavor in the recipes you prepare. For example, use infused rosemary oil to add flavor to keto pizza sauce. You can also add infused hot chili oil to roasted vegetables for a little extra zip. Infused Garlic oil is perfect for flavoring  meat, poultry, or a homemade salad dressing. The list of ways to use these wonderful bursts of flavor is endless.

3 small square dishes that contain olive oil, dried chili peppers, garlic, and rosemary. Ingredients for homemade infused chili oil.

Make you own infused oil and save money

Unfortunately, it’s hard to find infused oils in the store and when you do they are usually pricey.  The great news is they are simple to make. I’ve put together a couple recipes that I use that come together quickly. I love how they create an additional layer of flavor in my recipes with only a minimal amount of effort.

3 bottles that contain olive oil, garlic, dried chili peppers and dried rosemary.

Homemade Infused Chili Oil

Homemade Infused Chili Oil
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Servings:16tbsp Prep Time:5minutes Cook Time:48hours
Ingredients
Servings: tbsp
Units:
Ingredients
Servings: tbsp
Units:
Instructions
  1. Wipe down your dried chili peppers to remove any dust or debris and air dry,
  2. Once dry, place the chili peppers into a clean sterilized jar.
  3. Add olive oil.
  4. Place the uncapped bottle in a slow cooker. Add water to the slow cooker until it covers about half the bottle.
  5. Leave the lid off the slow cooker. Set to low heat and allow the oil to cook for 48 hours. (Watch the water level and add warm water as necessary)
  6. Remove the oil, place the cap on and refrigerate until ready to use.
Recipe Notes

The oil may cloud up a bit in the refrigerator, but the oil is still okay. Once the bottle is removed from the cold and allowed to warm up a bit, the cloudiness will go away.

For best results use the oil within 1 - 2 months.

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationGreat Keto Cooking tools are a must for keto dieters. Think about it. We cook most, if not all, our meals from scratch. This can be a real drain on time and difficult to deal with in our crazy fast paced lives. Having tools that save time can be invaluable. See my recommended Keto Cooking Tools, Products and Services here.

Oil bottle perfect for Homemade infused chili oil. My pick for today is the TableCraft H931 Siena 16 Oz. Green Tint Glass Oil Bottle.The design is beautiful and I love the pour spout that makes it easy to use. It’s the perfect size for making homemade infused chili oil. I also recommend getting these  Stainless steel funnels from Norpro. They last a lot longer than plastic funnels and are a cinch to clean up.
Stainless steel funnels perfect for filing bottles with homemade infused chili oil
Buy them at Amazon TableCraft H931 Siena 16 Oz. Green Tint Glass Oil Bottle, Stainless Steel Funnels from Norpro.

You may also want to try these other great recipes for infused oil:

Homemade Infused Rosemary Oil

Homemade Infused Garlic Oil

Image of 3 square dishes containing homemade infused chili oil

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

 

 

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Keto Southwestern Chili

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Keto Southwestern Chili is the perfect instant pot meal. It can be thrown together on a busy weeknight in minutes and is on the table in less than 45. It has quickly become one of our family favorites.

Macros:  Fat – 15 gms,  Net Carbs -7 gms, Protein – 12 gms

Jump to Recipe

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices

Nothing beats Keto Southwestern Chili on a cold winter night

During the winter months I love curling up with a good book in front of the fireplace. There’s something extra special about being warm and cozy inside while the snow flies outside. I could sit and watch the snow fall all day. Unfortunately, I rarely have that luxury. Life is hectic and busy.

That’s why I enjoy Keto Southwestern Chili. It helps when everything is hectic. I can throw it together in minutes in my instant pot and it’s ready to eat speedy quick. It allows me more time to savor the time I do have and warms me from the inside out on those cold winter nights.

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slicesKeto Southwestern Chile Meal Prep

All of the ingredients for the keto southwestern chili can be prepared ahead of time. Clean and prepare your vegetables ahead and store in the refrigerator for up to a week.

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationGreat Keto Cooking tools are a must for keto dieters. Think about it. We cook most, if not all, our meals from scratch. This can be a real drain on time and difficult to deal with in our crazy fast paced lives. Having tools that save time can be invaluable.

Instant Pot 6 Qt 6-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Sauté, Steamer, and Warmer

Without a doubt my Instant Pot is one of my favorite tools when cooking keto.  It is so simple to use and I can cook up something delicious in a short amount of time. It also saves me in cleaning time, because I do virtually everything right in the pot.

Buy it at Amazon 

Resources for the Keto Diet

Are you looking to know more about the Keto Diet and not sure where to start?

Find answers in the Keto Diet Beginner’s Guide and additional resources at Keto Diet Resources

Keto Southwestern Chili

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices
Keto Instant Pot Southwestern Chili
Votes: 3
Rating: 4.67
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Servings:8 Prep Time:10minutes Cook Time:20minutes
Ingredients
  • 2 tbs olive oil
  • 1/2 onion chopped
  • 2 celery stalks sliced
  • 16 oz ground beef
  • 16 oz Fire Roasted tomatoes Diced
  • 16 oz Salsa
  • 12 oz mushrooms quartered
  • 2 tbsp chili powder
  • 2 tbsp smoked paprika
  • 2 tsp sea salt
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes
Servings:
Units:
Ingredients
  • 2 tbs olive oil
  • 1/2 onion chopped
  • 2 celery stalks sliced
  • 16 oz ground beef
  • 16 oz Fire Roasted tomatoes Diced
  • 16 oz Salsa
  • 12 oz mushrooms quartered
  • 2 tbsp chili powder
  • 2 tbsp smoked paprika
  • 2 tsp sea salt
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes
Servings:
Units:
Instructions
The Preparation
  1. Gather your ingredients.
  1. Plug in your instant pot and press the saute button to begin heating your pan.
The Process
  1. Once the instant pot is hot, Pour in the 2 tbsp olive oil and add the chopped onion.
  2. Cook the onions until softened and translucent. About 3 minutes.
  3. Add the celery, and continue to saute until the celery is softened.
  4. Add the ground beef to the onion mixture and cook until the ground beef is browned.
  5. Shut off the instant pot and add the rest of your ingredients to the pan. Stirring to incorporate all the ingredients.
  6. Place the lid on your instant pot and hit the manual button.
  7. Adjust the time for 20 minutes, close the valve to prevent the steam from escaping.
  8. After the instant pot completes its cooking cycle release the valve on the instant pot and allow the steam to escape. Then remove the lid.
  9. Stir the chili and serve topped with sour cream, cheese and sliced avocado if desired.
Recipe Notes

Any sugar free salsa will work with this recipe. I prefer a medium spicy salsa to give my chili a little extra zip. Try different types of salsa to change up the flavor profile.

The nutrition label does not include the extra condiments such as cheese, sour cream or avocado. I add the avocado to increase my fat content. Be sure to include the extra condiment calculations in your macros if you are keeping track.

Nutrition Facts
Keto Instant Pot Southwestern Chili
Amount Per Serving
Calories 231 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Homemade Breakfast Sausage

· 7 Comments

I prefer to make my own Keto Homemade Breakfast Sausage to buying expensive sugar free breakfast sausage at the market. Living the keto lifestyle is not exactly cheap, so saving a little money whenever I can is a bonus. Furthermore, when I make my own sausage I control what goes into it and I can adjust the seasonings to suit my taste.

Macros:  Fat – 17 gms,  Net Carbs – 0.2 gms, Protein – 10 gms

Jump to Recipe

Many Uses for Keto Homemade Breakfast Sausage

Image of ground pork in a food processor next to ground pork on a piece of brown butcher paper. Test reads Make your own Keto breakfast sausage, keto, low carb, paleo

There are so many great ways to use the Keto Homemade breakfast sausage.  For example, you can whip up a great sausage pasta sauce and serve it over spiralized zucchini. Another option is to use it as a topping on a keto pizza.

If you like sausage for breakfast, then you may like this sausage biscuits and gravy recipe from Ruled Me. But, my all-time favorite use for this delicious sausage is the Keto Mac Griddle breakfast sandwich.

I’d love to hear how you use your breakfast sausage and see some of your favorite recipes. Feel free to leave a message in the comments below with a link to your favorite recipe.

Image of ground pork on a white platter with various seasonings measured out next to the dish.

Homemade Breakfast Sausage is Perfect For Keto Meal Prep

The homemade breakfast sausage is great for keto meal prep. Make up a double batch and pre-cook your sausage. I form patties, links and some bulk sausage that I cook ahead of time. The pre-cooked sausage freezes well or refrigerate it for up to a week. The added fat keeps it moist and tender and it tastes great warmed up in the microwave.

Image of ground pork in a food processor next to ground pork on a piece of brown butcher paper

If  you want to know more about the keto Diet and what it’s benefits are – Start here.

See how the keto diet is making a difference at My Keto Story

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationThe Ninja 400-Watt Blender/Food Processor.

My favorite thing about the Ninja is how easy it is to use, and clean-up is a breeze.  An added plus is how portable it is. My regular food processor has so many parts and pieces to manage, I usually grab my Ninja first for chopping, or blending. Best of all, it is reasonably priced.

Buy it at Amazon

Other recommended Keto Products


Keto Homemade Breakfast Sausage Recipe

image of sausage links on a white plate and sausage patties lined up next to them.
Keto Homemade Breakfast Sausage
Votes: 2
Rating: 5
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Servings:8 Prep Time:10minutes Cook Time:5minutes
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Ingredients
Servings:
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Instructions
  1. Gather your ingredients.
  2. Place the ground pork, additional fat and all the spices into your ninja, (or chosen) food processor and pulse until all ingredients are incorporated into the ground pork. (do not over mix, as this tends to make the sausage tough).
  3. Remove sausage from food processor and form into desired shapes or leave as bulk sausage.
Recipe Notes

Servings are listed for 8 (2 0z) patties or 16 1 0z sausage links. To pre-cook the sausages, cook over medium heat until sausage is browned on all sides. Freeze pre-cooked sausage, or store in the refrigerator for up to a week. Freshly ground pork sausage can be frozen without cooking with good results if the ground pork was not previously frozen.

Nutrition Facts
Keto Homemade Breakfast Sausage
Amount Per Serving
Calories 195 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Total Carbohydrates 0.3g 0%
Dietary Fiber 0.1g 0%
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

 

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Buttery Maple Syrup

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I have to admit I’m quite shameless when it comes to my keto buttery maple syrup. I put it on everything. For example, in the morning I put it in my bullet coffee, on my Instant Noatmeal and on my Mac Griddle breakfast sandwich. The buttery maple flavor goes so well with everything and it’s keto!

Macros:  Fat – 4 gms,  Net Carbs – 0 gms, Protein – 0 gms

Jump to Recipe

Image of a plate of pancakes with keto buttery maple syrup being poured onto them.

I love to experiment when I’m cooking, hence I blog.

The hubs says I rarely cook anything the same way twice. And he is right, I don’t. This is why I love blogging. I put my recipes out in the blogosphere where I have a permanent record of what I created. So, I can refer back to it now and again, and maybe possibly make the same thing twice. If, I keep my tweaking to a minimum.

Keto Buttery Maple Syrup: Not Just for Breakfast

If you love to experiment like I do, consider using the Keto Buttery Maple Syrup outside your comfort zone. Try it on your pork chops as a maple glaze (recipe coming) or use it on the Keto pizza dough as a base for a delicious keto dessert pizza. The possibilities are endless.

Image of a plate of pancakes with keto buttery maple syrup being poured onto them.

Recommendations

Keto Diet Beginner's Guide - Keto Foodificationimage of a syrup dispenser with a red lidToday I’m recommending a simple syrup dispenser. The cute little dispenser holds almost a double batch of keto buttery maple syrup. The container is perfect for storing your syrup and adds a decorative touch to your breakfast table.

Buy it at Amazon. Good Cook Glass Syrup Dispenser, 12 oz, Clear

image of a bottle of boyajian maple extractBy far, my most favorite maple extract. While Boyajian Maple Extract it is a bit more expensive than the average maple extract, you are paying for quality that makes a difference

Buy it at Amazon. Boyajian Maple Extract

 

Image of a plate of pancakes with keto buttery maple syrup being poured onto them.
Keto Buttery Maple Syrup
Votes: 32
Rating: 3.41
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Servings:121 tbsp Cook Time:5minutes
Ingredients
Servings: 1 tbsp
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Ingredients
Servings: 1 tbsp
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Instructions
The Preparation
  1. Gather your ingredients and a medium sized skillet to cook your syrup in.
The Procedure
  1. Place 4 tbsp butter in skillet and heat on low until butter is melted.
  2. Add 1/4 tsp vanilla bean powder (or 1 tsp) vanilla extract and 1 tsp maple extract to butter and cook for two minutes until butter is slightly browned.
  3. Add 3/4 cup water. Stir until butter and water are incorporated.
  4. Add 1/4 cup swerve confectioners sugar. Whisk until mixture is smooth and the lumps are gone.
  5. Sprinkle 1/4 tsp Xanthum gum over mixture and stir until maple syrup is thickened. If the syrup is too thick add a little water until proper consistency.
Recipe Notes

If you want your maple syrup to be a little darker, experiment with adding 1 tsp or 2 of powdered espresso.  The flavor only changes slightly, but adds a darker richer color to your maple syrup.

The syrup will last refrigerated up to 4 weeks.

Nutrition Facts
Keto Buttery Maple Syrup
Amount Per Serving
Calories 36 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own.  Do not rely solely on my calculations.

Still wondering what the keto diet is all about? Check out these resources for more information on the keto diet.

As you read my blog and try my recipes you’ll notice I recommend products or services  I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Mac Griddle Sandwich

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The Keto Mac Griddle breakfast sandwich is my healthy keto version of Mickey D’s Sausage McGriddles. In my view, it is spot on for the savory, maple pancake and sausage treat. If you are a McGriddles fan, you know exactly what I mean.

Macros:  Fat – 44  gms,  Net Carbs – 1.2 gms, Protein – 15 gms

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Image of Keto Mac Griddle breakfast sandwich on a white plate with a jar of maple syrup ad biscuits in the background

Keto Mac Griddle – A Stroke of Genius

So how did I come upon this stroke of genius I call the Keto Mac Griddle?

It all started with my Keto Breakfast Biscuits.

Image of Keto Mac Griddle breakfast sandwich on a white plate with a jar of maple syrup ad biscuits in the backgroundWhile developing the recipe I noticed how similar the taste and texture was to the McGriddle after putting Keto Buttery Maple Syrup on them. I knew I was on to something. So, I did a little more experimenting with the maple syrup and voila; perfection.

Putting the Keto Mac Griddle Together

Image of Keto Mac Griddle breakfast sandwich on a white plate with a jar of maple syrup ad biscuits in the background

It wasn’t a big stretch to add my homemade breakfast sausage to the breakfast biscuits and as a result, a star was born.

Of course, some people will go ahead and ruin a perfectly good Keto Mac Griddle Sandwich by adding an egg.

But to each his own, I always say. If you want to add an egg or even a piece of cheese, who am I to judge.

Meal Prep

image of keto mac griddle breakfast sandwich. Text reads keto mac griddle copy cat recipeThis is a perfect recipe for meal prep. Each component can be made ahead and put together on the run.

The Keto buttery maple syrup can be made well in advance. I fact, I make up a batch quite regularly. It’s great in my morning coffee or on my keto instant noatmeal.

Similarly, make the Keto Breakfast sausage and pre-cook the patties. Then, freeze for later use. When your ready to make your breakfast sandwiches, simply take the sausage out of the freezer and place in the refrigerator the night before. The Keto breakfast biscuits can also be made ahead of time and frozen. Hopefully, your will power is better than mine, the biscuits are so good they rarely make it to my freezer.

Recipe Links for Keto Mac Griddle Sandwich

  • Keto Breakfast Biscuits
  • Keto Breakfast Sausage – Feel free to use any sugar free breakfast sausage. I recommend US Wellness Meats if you don’t want to make your own.
  • Keto Buttery Maple Syrup (or Keto Syrup of your choice)

Image of Keto Mac Griddle breakfast sandwich on a white plate with a jar of maple syrup ad biscuits in the background
Keto Mac Griddle Breakfast Sandwich
Votes: 1
Rating: 5
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Servings:6 Prep Time:35 Cook Time:1
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Ingredients
Servings:
Units:
Instructions
  1. Cut the keto breakfast biscuits in half.
  2. Add 1 pre-cooked sausage patty.
  3. Top with 1 tbsp keto buttery maple syrup.
  4. Microwave each keto Mac Griddle for 1 minute.
  5. Serve immediately.
Recipe Notes

Prep time stated is for making the Keto Breakfast Biscuits, Keto Buttery Maple Syrup, and cooking the sausage patties. Cook time for the Mac Griddle is only 1 minute in the microwave.

Nutrition Facts
Keto Mac Griddle Breakfast Sandwich
Amount Per Serving
Calories 469 Calories from Fat 396
% Daily Value*
Total Fat 44g 68%
Total Carbohydrates 5.3g 2%
Dietary Fiber 4.1g 16%
Protein 15g 30%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

Recommendations

Keto Diet Beginner's Guide - Keto FoodificationHaving the right keto pantry items ahead of time makes life so much easier when preparing recipes. Who looks forward to dropping everything you are doing right in the middle of preparing a recipe to run to the store. Furthermore, last minute shopping can break the budget. I have been guilty of paying much more for a product when I don’t plan ahead.

So today I have a couple of recommendations.

 

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Breakfast Biscuits

· 9 Comments

When I first started keto I thought eating breakfast biscuits was a thing of the past. I accepted the reality of a sausage Mcgriddles-less life, but it didn’t come easy.  I loved the taste of those savory breakfast sandwiches even if they weren’t very healthy. So, I set out to make a keto version of my own.

The keto breakfast biscuits are the key to my Keto Mac Griddle Breakfast Sandwich and I know you’re gonna love em.

Macros:  Fat – 23 gms,  Net Carbs – 1 gms, Protein – 5 gms

Jump to Recipe

Image of keto breakfast biscuits

Keto Breakfast Biscuits: Not just for Breakfast

image of three biscuits. Text reads Keto Breakfast Biscuits Yum! Keto foodificationThe best thing about the keto breakfast biscuits (besides how they taste), is their unique ability to go well with just about anything you pair them with. For instance, serve them topped with butter, alongside a steaming bowl of Keto Southwestern Chili. I guarantee you the applause will be deafening.

Likewise, use the biscuit dough as a topper for a stand out Keto Chicken Pot Pie with amazing results.

Get crazy and be creative. I want to hear how you adapted the keto breakfast biscuit mix to make your own killer recipes. Share your ideas below or on the keto forum.  I have no doubt everyone will enjoy what you come up with.

image of two biscuits. Text reads Keto Breakfast Biscuits, I bet you ca't eat just one.Keto Breakfast Biscuits

Homemade Keto Breakfast Biscuits disclaimer: The savory keto biscuits are so delicious it’s important to have someone to share them with. I am not responsible for you eating the whole batch in one sitting and assume no liability for the consequences thereof.

Jump to Recipe

Macros:  Fat – 23 gms,  Net Carbs – 1 gms, Protein – 5 gms

Image of ingredients for Keto Breakfast Biscuits

Preheat the oven to 350° and gather your ingredients.

Image of a food processor with keto breakfast biscuit ingredients

Place the almond flour, psyllium fiber, spices, baking powder and baking soda in a food processor and pulse to to mix.

image of a knife with butter

Add the frozen cubed butter to the food processor and pulse.

image of dry biscuit mix and a bowl of cream

The ingredients should resemble fine corn meal with bits of pea sized butter. Spoon the dry ingredients into a medium sized bowl.

image of a biscuit dough and two empty bowls

Stir in the heavy cream and lemon juice until just combined.

image of whipped egg whites and egg shells

In another bowl, beat the egg whites until stiff.

image of biscuit dough and egg shells

Gently fold the egg whites into the batter until just combined.

image of biscuit dough in a baking pan

Spoon the batter into a silicone cupcake pan. Dividing the dough into 6 equal parts. Place the pan into the 350° preheated oven and bake for 20 minutes or until lightly browned. Cool completely before removing from pan to prevent breakage.

Keto Breakfast Biscuits

Image of Keto Breakfast Biscuits
Keto Breakfast Biscuits
Votes: 6
Rating: 4.83
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Servings:6biscuits Prep Time:15minutes Cook Time:20minutes
Ingredients
Servings: biscuits
Units:
Ingredients
Servings: biscuits
Units:
Instructions
The Preparation
  1. Preheat the oven to 350° and gather your ingredients.
The Process
  1. Place the almond flour, psyllium fiber, spices, baking powder and baking soda in a food processor and pulse to to mix.
  2. Add the frozen cubed butter to the food processor and pulse. The ingredients should resemble fine corn meal with bits of pea sized butter. Spoon the dry ingredients into a medium sized bowl. Place i the refrigerator to keep chilled while beating the egg whites.
  3. In another bowl, beat the egg whites until stiff.
  4. Combine the heavy cream and lemon juice then stir mixture into the dry ingredients until just combined.
  5. Gently fold the egg whites into the batter. Don't over mix for a nice fluffy batter.
The Finish
  1. Spoon the batter into a silicone cupcake pan. Dividing the dough into 6 equal parts.
  2. Place the pan into the 350° preheated oven and bake for 20 minutes or until lightly browned.
  3. Cool the biscuits completely before removing from pan to prevent breakage.
Recipe Notes

Tip: The biscuits dough should be placed in a cupcake or biscuit pan for baking. Otherwise the dough will spread and be more like a pancake. It will still taste delicious but may not be the perfect biscuit you imagined.

Nutrition Facts
Keto Breakfast Biscuits
Amount Per Serving
Calories 241 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Total Carbohydrates 5g 2%
Dietary Fiber 4g 16%
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

Recommendations

Keto Diet Beginner's Guide - Keto FoodificationHaving the right keto cooking tools makes life so much easier when preparing recipes. And like everyone else, I have things I can’t do without. One of the things I find that I use everyday is my silicone products. I have silicone pans for cup cake, biscuits, fat bombs and my  favorite silicone spatulas.

With silicone your food pops out without any sticking. Also, the clean-up is a breeze.  So, when you start looking for the perfect pan for your biscuits, think silicone. I guarantee, it will become your new favorite

The Trudeau Grey Silicone 12 Count Muffin Pan is the silicone I use. It hasn’t failed me yet. My biscuits come out perfect every time. Buy this useful pan at Amazon

Try the keto breakfast biscuit recipe with these Keto Favorites.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

 

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