KETO

SL W COOKER
COOKBOOK
80 RECIPES
for breakfast, lunch, dinner, and dessert that are
easy, delicious, and convenient to make

By Kelsey Ale
introduction.
Welcome to the Keto Slow Cooker Cookbook! I’m so excited to be able to offer
you these 80 high-fat, low-carb slow cooker recipes for a “fix it and forget it” keto
experience that will reduce your stress while you reduce your waistline. You may
have used your slow cooker for decades now, but I promise the recipes you’ll find
in these pages are going to revamp your keto experience and reignite your love for
your slow cooker.

We’ve included a special bonus section of keto staples for you, too—most of these
are made in the slow cooker, but some are just great key recipes to have on hand
to make keto eating effortless and tasty. With recipes like keto tortillas, homemade
ghee, and easy slow cooker pickles, your snacking and cooking will be easy and
interesting! You can dress up your meals with wholesome extras that you know will
keep you on track with your keto fat loss.

I’m excited to share this great resource with you, and I hope it supports your keto
and Paleo journey. Enjoy the recipes, and I’ll see you in the kitchen!

K e ls e y A le
Take care, and be well,

-Kelsey
Disclaimer

This guide is for educational and informative purposes only and is not intended as
medical or professional advice. The use of diet and nutrition to control metabolic
disorders and disease is a very complicated science and is not the purpose of
this program. Before making any changes to your diet or undertaking an exercise
program, it is essential that you obtain clearance by your physician/doctor.

Copyright Notice

Copyright © 2019. All Rights Reserved.

PaleoHacks, LLC retains 100% rights to this material, and it may not be republished,
repacked, and/or redistributed for any purpose whatsoever without the express
written consent from the owners of PaleoHacks, LLC.

Recipe Photography: Shelley Judge, Rezel Kealoha, Kylie Perrotti, Aline Ponce,
Danielle Moore, Allison McAdams, Jennafer Ashley

Cover Photography: Aline Ponce

about me.
Kelsey Ale is a certified Nutritional Therapy Practitioner and Paleo chef/baker living in
Santa Monica, California. She discovered her passion for healthy cooking and desserts
over 15 years ago. Shortly after, she started running the juice bar at her local health
food store where her love for holistic health began to grow. But she still faced severe
health challenges of her own. After discovering how the Paleo diet and other natural
lifestyle adjustments helped her heal her own body and recover from illness, Kelsey
became fully committed to showing the world how to use delicious food to lose
weight, increase mental clarity and energy, and achieve vibrant health.

“Follow me on Instagram and Facebook @thekelseyale to get natural health tips,

down-to-earth nutrition advice that works, yummy recipes, and more!”

— Kelsey, www.KelseyAle.com
contents.
Staples
Beef Bone Broth ........................................................................................................... 1
Chicken Bone Broth .................................................................................................... 3
Vanilla Ghee .................................................................................................................. 5
Turmeric Ghee .............................................................................................................. 7
Garlic Ghee .................................................................................................................... 9
Keto Ketchup ................................................................................................................. 11
Pickled Veggies ............................................................................................................ 13
Keto Tortillas .................................................................................................................. 15
Zucchini Noodles ........................................................................................................ 17
Cauliflower Rice ........................................................................................................... 19
Salsa Verde .................................................................................................................... 21
Keto Buns ....................................................................................................................... 23

Breakfast
Shakshuka ...................................................................................................................... 27
Sausage Casserole ..................................................................................................... 29
Breakfast Bacon Bake ................................................................................................ 31
Grain-Free Granola ...................................................................................................... 33
Low-Carb “Oatmeal” ................................................................................................... 35
Blueberry Breakfast Blondies ................................................................................. 37
Plain Coconut Yogurt ................................................................................................. 39
Raspberry Chia Coconut Yogurt ............................................................................ 41
Blueberry Compote Coconut Yogurt ................................................................... 43
Cacao Coconut Yogurt .............................................................................................. 45

iv
Lunch and Dinner
Soup
Zuppa Toscana ............................................................................................................. 49
Chipotle Chicken Soup .............................................................................................. 51
Creamy Shrimp Soup ................................................................................................. 53
Clam Chowder .............................................................................................................. 55
Cabbage Soup .............................................................................................................. 57
Chicken Tortilla Soup ................................................................................................. 59
Broccoli “Cheese” Soup ............................................................................................ 61
Nacho Soup .................................................................................................................. 63

Chicken
Shredded Chicken Tacos .......................................................................................... 65
Chicken Cacciatore ..................................................................................................... 67
Garlic “Parmesan” Wings .......................................................................................... 69
Chicken Tikka Masala ................................................................................................ 71
Artichoke Chicken ...................................................................................................... 73

Coconut Curry Chicken ............................................................................................. 75

Salsa Verde Chicken ................................................................................................... 77
Dijon Mustard Chicken .............................................................................................. 79
Chicken Chili .................................................................................................................. 81
Sweet Chili Drumsticks ............................................................................................. 83
General Tso’s Chicken ................................................................................................ 85
Creamy Sundried Tomato Chicken ....................................................................... 87
Herbed Chicken and Brussels Sprouts ............................................................... 89
Slow Cooker Cashew Chicken ................................................................................ 91
Indian Spiced Cauliflower Chicken ....................................................................... 93
“Cheesy” Chicken Taquitos ....................................................................................... 95

v
Beef
Barbacoa Beef .............................................................................................................. 97
Chinese Five-Spice Beef .......................................................................................... 99
Beef Short Ribs ............................................................................................................. 101
No-Bean Beef Chili ..................................................................................................... 103
Beef Tagine .................................................................................................................... 105
Mexican Beef Machaca ............................................................................................. 107
Ropa Vieja ....................................................................................................................... 109
Meatballs in Tomato Sauce ..................................................................................... 111
Sloppy Joes ................................................................................................................... 113
Slow Cooker Meatloaf ................................................................................................ 115
Sweet and Sour Brisket ............................................................................................. 117
Taco Stack ...................................................................................................................... 119

Pork
Pork Chili ......................................................................................................................... 121
Pork and Mushroom Stew ........................................................................................ 123
BBQ Pulled Pork .......................................................................................................... 125
Pork Chops ..................................................................................................................... 127
BBQ Pork Ribs ............................................................................................................... 129
Stuffed Peppers ........................................................................................................... 131
Red Sauce and Spaghetti Squash ........................................................................ 133

Lamb, Turkey, and Shrimp

Braised Lamb Shanks with Pine Nuts .................................................................. 135
Swedish Cabbage Rolls ............................................................................................ 137
Slow Cooker Gumbo .................................................................................................. 139
Keto Jambalaya ............................................................................................................ 141
Fiery Shrimp Tacos ...................................................................................................... 143

vi
Dessert
Dairy-Free Fudge ......................................................................................................... 147
Blueberry Lemon Cake ............................................................................................. 149
Molten Lava Cake ........................................................................................................ 151
Mocha Pudding Cake ................................................................................................. 153
Vanilla Custard .............................................................................................................. 155
Lemon Custard ............................................................................................................. 157
Chocolate Custard ...................................................................................................... 159
Raspberry Custard ...................................................................................................... 161
Carrot Cake with Cashew Frosting ........................................................................ 163
Strawberry Rhubarb Crumble ................................................................................ 165

Index............................................................................................................................. 166

RECIPE MEASUREMENTS KEY

T = Tablespoon oz = ounces
t = teaspoon lb = pounds

vii
keto staples.
x
 BEEF BONE BROTH

Prep: 10 mins METHOD:

Cook: 24 hrs 40 mins
Preheat oven to 400ºF, and line a baking sheet with
Total: 24 hrs 50 mins aluminum foil.

Yield: 5-6 cups Place the bones on the baking sheet, and roast for 40
minutes. Halfway through the cooking time, flip each
Serving Size: 1 cup bone over to roast on the other side. Once the bones
Nutritional info per serving: are roasted, place them in the slow cooker.
Calories Carbs Protein Fat Chop your vegetables and garlic (no need to peel),
55 1g 7g 3g and add them to the slow cooker. You can also add
vegetable scraps (such as carrot peel, etc.) into your
INGREDIENTS: slow cooker. You’ll be straining these out before
consuming the broth.
3–4 lb beef bones, preferably
Fill the slow cooker with water. Season with 1 teaspoon
a mix of marrow and beef
of sea salt and 2 tablespoons of apple cider vinegar.
bones
Set the slow cooker on LOW, cover, and cook for 24
2 medium carrots, chopped hours.
2 celery stalks, chopped After an hour or so, skim any “gunk” that is floating on
1 medium onion, chopped the top. (Organic or free-range meat will yield much
less of this.)
2 cloves garlic
After 24 hours, carefully remove the vegetables and
10–12 cups filtered water (or bones with a slotted spoon, strain the remaining broth
enough to cover bones) liquid through a fine-mesh strainer, and cool.
1 t sea salt Once the broth has fully cooled, you’ll be able to
2 T apple cider vinegar remove some of the fat layers that form at the top,
which you can discard or use for cooking.
A good broth will usually gelatinize when thoroughly
cool.
Store the bone broth in a mason jar in the fridge for
3–4 days. (If you have excess bone broth, it’s best to
store it in the freezer in silicone ice cube trays or a
BPA-free plastic container.)

1
2
 CHICKEN BONE BROTH

Prep: 10 mins METHOD:

Cook: 24 hrs 40 mins
Preheat oven to 400ºF, and line a baking sheet with
Total: 24 hrs 50 mins aluminum foil.

Yield: 5-6 cups Place the bones on the baking sheet, and roast for 40
minutes. Halfway through the cooking time, flip each
Serving Size: 1 cup bone over to roast on the other side.
Nutritional info per serving: Once the bones are roasted, place them in the slow
Calories Carbs Fat Protein cooker.
40/cup 1g 1g 9g
Chop your vegetables and garlic (no need to peel),
and add them to the slow cooker. You can also add
INGREDIENTS: vegetable scraps (such as carrot peel, etc.) into your
slow cooker. You’ll be straining these out before
3–4 lb chicken bones (*see tip
consuming the broth.
below)
Fill the slow cooker with water. Season with 1 teaspoon
2 medium carrots, chopped
of sea salt and 2 tablespoons of apple cider vinegar.
2 celery stalks, chopped Set the slow cooker on LOW, cover, and cook for 24
1 medium onion, chopped hours.

2 cloves garlic After an hour or so, skim any “gunk” that is floating on
the top. (Organic or free-range meat will yield much
10–12 cups filtered water (or
less of this.)
enough to cover bones)
After 24 hours, carefully remove the vegetables and
1 t sea salt bones with a slotted spoon, and strain the remaining
2 T apple cider vinegar broth liquid through a fine-mesh strainer and cool.
Once the broth has fully cooled, you’ll be able to
remove some of the fat layers that form at the top,
*Tip: Chicken feet are which you can discard or use for cooking.
fantastic for bone broth. Ask
A good broth will usually gelatinize when thoroughly
your butcher for organic,
cool. Store the bone broth in a mason jar in the fridge
unbleached chicken feet to
for 3–4 days. (If you have excess bone broth, it’s best
add to your bone broth.
to store it in the freezer in silicone ice cube trays or a
BPA-free plastic container.)

3
4
 VANILLA GHEE

Prep: 5 mins METHOD:

Cook: 3 hrs 30 mins
Place the butter and ¼ teaspoon vanilla bean powder
Total: 3 hrs 35 mins into the bowl of a 6-quart slow cooker, and cover with
the lid slightly ajar so some steam can escape.
Yield: 12 oz (12 servings)
Cook on LOW heat for 3½ hours until the milk solids
Serving Size: 1 oz fall to the bottom and turn brown—do not stir during
Nutritional info per serving: cooking, you want a good separation between the fat
Calories Carbs Fat Protein and the milk solids.
135 0g 16g 0g When the ghee is ready (it will smell nutty and the
milk solids will be browned), place a double layer of
INGREDIENTS: cheesecloth or paper towels in a mesh strainer, and
pour the ghee through into a fresh bowl to strain out
16 oz unsalted grass-fed
the milk solids. You may need to strain twice, using
butter fresh cheesecloth or paper towels for the second time
½ t vanilla bean powder, to get all the milk solids out.*
divided* When the ghee is strained, transfer it to an airtight
glass jar, and mix in the remaining vanilla bean
powder.
Allow the ghee to cool completely, and then store in
the fridge. Enjoy!

*Note: For plain ghee, simply omit the vanilla. Please

refer to the Keto Slow Cooker Shopping and Cooking
Guide for images and instructions on how to filter the
ghee.

5
6
 TURMERIC GHEE

Prep: 5 mins METHOD:

Cook: 3 hrs 30 mins
Carefully slice the turmeric into ¼-inch slices—it
Total: 3 hrs 35 mins might stain your hands, so wear gloves if necessary.

Yield: 12 oz (12 servings) Place the butter, turmeric root, and peppercorns into
the bowl of a 6-quart slow cooker, and cover with the
Serving Size: 1 oz lid slightly ajar so some steam can escape.
Nutritional info per serving: Cook on LOW heat for 3½ hours until the milk solids
Calories Carbs Protein Fat fall to the bottom and turn brown—do not stir during
135 0g 0g 16g cooking, you want a good separation between the fat
and the milk solids.
INGREDIENTS:
When the ghee is ready (it will smell nutty and the
16 oz unsalted grass-fed milk solids will be browned), place a double layer of
cheesecloth or paper towels in a mesh strainer, and
butter
pour the ghee through into a fresh bowl to strain out
2 pieces fresh turmeric root the milk solids and spices. You may need to strain
8–10 whole black twice, using fresh cheesecloth or paper towels for the
peppercorns second time to get all the milk solids out.*
When the ghee is strained, transfer it to an airtight
glass jar.
Allow the ghee to cool completely, and then store in
the fridge. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for images and instructions on how
to filter the ghee.

7
8
 GARLIC GHEE

Prep: 5 mins METHOD:

Cook: 3 hrs 30 mins
Place the butter and sliced garlic into the bowl of a
Total: 3 hrs 35 mins 6-quart slow cooker, and cover with the lid slightly ajar
so some steam can escape.
Yield: 12 oz (12 servings)
Cook on LOW heat for 3½ hours until the milk solids
Serving Size: 1 oz fall to the bottom and turn brown—do not stir during
Nutritional info per serving: cooking, you want a good separation between the fat
and the milk solids.
Calories Carbs Protein Fat
138 0g 0g 16g When the ghee is ready (it will smell nutty and the
milk solids will be browned) place a double layer of
INGREDIENTS: cheesecloth or paper towels in a mesh strainer, and
pour the ghee through into a fresh bowl to strain out
16 oz unsalted grass-fed the milk solids. You may need to strain twice, using
butter fresh cheesecloth or paper towels for the second time
8–10 cloves garlic, peeled to get all the milk solids out.*
and sliced When the ghee is strained, transfer it to an airtight
glass jar.
Allow the ghee to cool completely, and then store in
the fridge. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for images and instructions on how
to filter the ghee.

9
10
 KETO KETCHUP

Prep: 5 mins METHOD:

Cook: 7-8 hrs
Combine all ingredients in the bowl of a slow cooker.
Total: 7 hrs 5 mins Place the lid on top of the pot, slightly ajar so moisture
can escape.
Yield: 2 cups (16 servings)
Cook on LOW for 7–8 hours until the mixture begins to
Serving Size: 2 T thicken.
Nutritional info per serving: Allow the mixture to cool before transferring it to a
Calories Carbs Protein Fat blender, and blend until smooth.
14 3g 0g 0g
Store in the fridge for up to 5 days, or it can be frozen
for longer storage.
INGREDIENTS:

1 (28 oz) can diced tomatoes

½ cup apple cider vinegar

⅓ cup finely diced onion
1 garlic clove, sliced

¼ t black pepper
¼ t celery salt
¼ t monk fruit powder
1 t paprika
1⅟/16 t ground cloves (about a
pinch)

1½ t salt

11
12
 PICKLED VEGGIES

Prep: 5 mins METHOD:

Cook: 1 hr
Combine the vinegar, sea salt, and peppercorns in the
Total: 1 hr 5 mins bowl of a slow cooker.

Yield: 2 lbs (16 servings) Add the sliced veggies and garlic, and toss to mix.*
Cook on LOW for 1 hour, then transfer the veggies
Serving Size: 2 oz
and vinegar mixture to jars or containers with lids.
Nutritional info per serving: Distribute the veggies, and pour the vinegar over
Calories Carbs Protein Fat them.
18 4g 1g 0g
Allow the mixture to cool completely before sealing
and storing in the fridge.
INGREDIENTS:

3 cups apple cider vinegar *Note: You can pick your own combination of low-
1½ T sea salt starch veggies like cauliflower, radishes, etc., to make
this mixture exactly what you want!
1 t black peppercorns

3 Persian cucumbers, sliced in

half lengthwise*

1 lb peeled carrots, chopped

into sticks

1 medium onion, sliced in

¼-inch slices
3 garlic cloves, peeled

13
14
 KETO TORTILLAS

Prep: 10 mins METHOD:

Cook: 12 mins
Combine the almond flour, psyllium husks, baking
Total: 22 mins powder, and salt in a medium mixing bowl, and mix
well to combine.
Yield: 6 tortillas
Add the boiling water, and mix well.
Serving Size: 1 tortilla
Add the egg, and mix well until completely combined,
Nutritional info per serving: then allow the dough to rest for a few minutes while
Calories Carbs Protein Fat you prepare two sheets of parchment paper on the
88 6g 2g 6g counter.
Divide the dough into 6 golf-ball-sized pieces.
INGREDIENTS:
Roll out the dough between the two pieces of
1 cup almond flour parchment paper until they are ⅛-inch thick and
about 6- to 7-inch circles across. Don’t make them too
4 T ground psyllium husks
big or thin, or they will stick to the parchment.*
½ t baking powder Heat the avocado oil in a frying pan over medium.
1 t salt When the oil is hot, add the first tortilla and cook until
done on the first side, about 1 minute. Flip, and cook
¼ cup boiling water
an additional minute on the second side, then remove
1 large egg it from the heat, and set aside on a plate. Repeat with
1 T avocado oil the remaining tortillas.
Store the tortillas in an airtight container in the fridge
for up to 5 days. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for illustrations and instructions on
how to roll out the perfect keto tortilla.

15
16
 ZUCCHINI NOODLES

Prep: 15 mins METHOD:

Cook: 5 mins
If using a peeler, make long peels down the length of
Total: 20 mins the zucchini.

Yield: 4 servings If using a spiralizer, follow the instructions for your

spiralizer.
Nutritional info per serving:
For the best, less-watery results, sprinkle with a little
Calories Carbs Protein Fat
salt, then press your zucchini noodles between paper
56 5g 2g 4g
towels, and let sit for 10–15 minutes. Pat with a paper
towel one more time before cooking.
INGREDIENTS:
Sauté your zoodles in a pan with a little avocado oil
3 medium zucchini over medium heat. Cook for 3–5 minutes, or until the
1 T avocado oil zoodles become tender.
Sprinkle salt and pepper over your zoodles, stir once
Sea salt and pepper, to taste
more, and serve as a side or with your favorite sauce.

17
18
 CAULIFLOWER RICE

Prep: 5 mins METHOD:

Cook: 5 mins
Place the raw cauliflower florets into a food processor,
Total: 10 mins and pulse several times, until it has a grainy, rice-like
consistency. Season with sea salt and freshly ground
Yield: 4 servings
black pepper, if desired.
Nutritional info per serving: Meanwhile, heat a large sauté pan over medium-high
Calories Carbs Protein Fat heat.
113 11g 4g 7g
When the pan is hot, add the coconut oil or ghee.

INGREDIENTS: Add the riced cauliflower and additional seasonings (if

desired), and sauté, stirring frequently for 4–5 minutes,
1 head cauliflower, stems or until the cauliflower is warmed through and slightly
removed, and cut into small tender.
florets

2 T coconut oil or ghee

1 T optional seasonings: sea

salt, garlic, ginger, coconut
aminos, curry, garlic, or
freshly ground black pepper

19
20
 SALSA VERDE

Prep: 10 mins METHOD:

Cook: 15 mins
Arrange the tomatillos, onion, jalapeños, and garlic on
Total: 25 mins a large baking sheet in a single layer.

Yield: 3 cups (24 serv.) Drizzle the vegetables with avocado oil, and toss to
coat.
Serving Size: 2 T
Turn the oven broiler on high, and place the baking
Nutritional info per serving: sheet in the middle of the oven. Roast on high until the
Calories Carbs Protein Fat skins of the tomatillos and jalapeño begin to blacken
29 2g 1g 0g and blister, and the edges of the onions blacken,
about 15 minutes.
INGREDIENTS: When the vegetables are ready, transfer them to
a blender. Add the lime juice, chicken bone broth,
1 lb tomatillos, husks
cilantro, and salt, and blend until a smooth sauce is
removed, sliced in half
formed.
1 large yellow onion, sliced
Allow the sauce to cool completely, then store in
into large sections a sealed container in the fridge for up to 1 week, or
2 jalapeños, sliced in half, freeze up to 1 month.
seeds removed Enjoy!
5 cloves garlic

3 T avocado oil

Juice of 2 limes

1 cup chicken bone broth

(recipe page 3)

½ cup chopped cilantro

1 t sea salt, to taste

21
22
 KETO BUNS

Prep: 5 mins METHOD:

Cook: 25 mins
Preheat oven to 400ºF. Grease and line 6 muffin
Total: 30 mins cavities with parchment paper.

Yield: 6 buns In a large bowl, beat the eggs and olive oil.
Sift the almond meal, salt, and ¾ tablespoon dried
Serving Size: 1 bun
oregano into the egg mixture. Whisk well.
Nutritional info per serving:
Divide the batter between the 6 muffin cavities, then
Calories Carbs Protein Fat sprinkle the rest of the oregano on top of the batter.
134 2g 7g 11g
Bake for 25 minutes, or until the buns are golden
INGREDIENTS: brown on top.
Let the buns cool completely before removing them
4 large eggs from the muffin tin and slicing.
4 t olive oil

½ cup almond meal

¼ t salt
1 T dried oregano, divided

23
breakfast.
26
 SHAKSHUKA

Prep: 5 mins METHOD:

Cook: 2 hrs 25 mins
Grease the bowl of a slow cooker with ghee.
Total: 2 hrs 30 mins
Add the tomatoes, peppers, onion, garlic, cumin,
Yield: 4 servings oregano, and sea salt. Stir well. Cover, and cook on
LOW for 2 hours.
Nutritional info per serving:
Make 4 small wells in the tomato mixture with a spoon,
Calories Carbs Protein Fat
and gently drop in the eggs.
113 9g 8g 5g
Cover, and cook an additional 15–20 minutes, until the
INGREDIENTS: eggs reach your desired doneness. Serve hot.

Ghee for greasing

2 cups canned, diced

tomatoes in juice

½ cup chopped green bell

peppers

¼ cup chopped white onion

1 t minced garlic

1 t ground cumin

1 t dried oregano

½ t sea salt
4 large eggs

27
28
 SAUSAGE CASSEROLE

Prep: 10 mins METHOD:

Cook: 2-3 hrs 10 mins
Grease a medium cast iron skillet with 1 tablespoon
Total: 2-3 hrs 20 mins ghee, and heat over medium heat for 2 minutes.

Yield: 6 servings Add the pork sausage, and break it into small
crumbles. Cook for 3 minutes.
Nutritional info per serving:
Stir in the sage, thyme, garlic powder, black pepper,
Calories Carbs Protein Fat
and sea salt. Cook for 5 minutes longer. Turn the heat
472 8g 28g 36g
off. Stir in the chopped onion and bell peppers.

INGREDIENTS: Grease the bowl of the slow cooker with the remaining
ghee. Pour the pork and vegetable mixture into the
2 T ghee, divided bottom of the slow cooker.
1 lb pork sausage* In a large mixing bowl, whisk the eggs, coconut milk,
and nutritional yeast until the eggs are thoroughly
1 t dry rubbed sage
combined. Pour it into the slow cooker over the pork
1 t dried thyme mixture.
½ t garlic powder Cover, and cook on LOW for 2–3 hours, until the eggs
½ t ground black pepper are cooked through.
Slice into 6 servings, and serve hot.
½ t sea salt
½ cup chopped red onion
½ cup chopped green bell
pepper

½ cup chopped red bell

pepper

12 large eggs

½ cup coconut milk

1 T nutritional yeast

*Note: In the US, pork

sausage is ground meat, also
called mince, that’s seasoned
like sausage.
29
30
 BREAKFAST BACON
BAKE
Prep: 15 mins METHOD:
Cook: 2 hrs
In a greased skillet, cook the bacon to crisp, cool, then
Total: 2 hrs 15 mins cut into small slices, and set aside.

Yield: 12 servings Using the same skillet with the bacon grease, sizzle
the chopped red peppers and onions for about
Nutritional info per serving: 3 minutes.
Calories Carbs Protein Fat
Add the sausage to the skillet with the veggies, and
407 3g 24g 32g
brown until the sausage crumbles.

INGREDIENTS: In a large bowl, whisk together the eggs, coconut

cream, nutritional yeast, salt, and pepper.
12 slices of bacon
Place the sausage mixture into the slow cooker, then
½ cup chopped, sweet red top with the bacon slices, followed by the egg mixture.
pepper Cook on HIGH for at least 2 hours, or until the middle
½ cup chopped onion reaches 160ºF.

2 lbs pork sausage* Serve, and enjoy.

12 large eggs

¾ cup coconut cream

3 T nutritional yeast

1 t salt

½ t freshly ground black

pepper

*Note: In the US, pork

sausage is ground meat, also
called mince, that’s seasoned
like sausage.

31
32
 GRAIN-FREE GRANOLA

Prep: 10 mins METHOD:

Cook: 2 hrs
Turn the slow cooker to LOW, add the coconut oil, and
Total: 2 hrs 10 mins allow it to melt.

Yield: 12 servings Once the coconut oil is melted, add the stevia, and stir
well.
Nutritional info per serving:
Add the nuts, seeds, and shredded coconut. Stir the
Calories Carbs Protein Fat
mixture well to make sure all the nuts are coated with
357 10g 18g 33g
coconut oil.

INGREDIENTS: Combine the erythritol, cinnamon, and salt in a small

bowl, and sprinkle over the nut and seed mixture.
¼ cup coconut oil Cover, and cook on LOW for 2 hours, stirring every 30
1 t vanilla stevia, liquid minutes, until you can smell the nuts and the granola
begins to brown.
½ cup chopped almonds
Pour the granola on a parchment-lined baking sheet,
½ cup chopped walnuts and spread it into an even layer to cool for 1–2 hours.
½ cup chopped pecans (This is also when it will crisp up!)

½ cup chopped cashews Store in a covered container, and enjoy!

1 cup sunflower seeds

1 cup pumpkin seeds

1 cup unsweetened shredded

coconut

½ cup erythritol
1 t ground cinnamon

½ t salt

33
34
 LOW-CARB “OATMEAL”

Prep: 5 mins METHOD:

Cook: 30 mins
Pour the coconut milk into the bowl of a slow cooker.
Total: 35 mins
Add the remaining ingredients, and whisk until
Yield: 2 servings completely combined.
Cook on LOW for 30 minutes, or until warmed through.
Nutritional info per serving:
Calories Carbs Protein Fat
554 23g 11g 48g

INGREDIENTS:

1¼ cups full-fat coconut milk

⅓ cup shredded coconut

¼ cup coconut flour
¼ cup ground flax seed
1 T collagen protein powder

¼ t monk fruit powder

½ t vanilla extract
½ t cinnamon, optional

35
36
 BLUEBERRY BREAKFAST
BLONDIES
Prep: 15 mins METHOD:
Cook: 2 hrs
Generously grease the inside of a 4-quart slow cooker
Total: 2 hrs 15 mins with ghee. Then add a little arrowroot starch, and tilt
it all around to coat the sides and bottom. Dump any
Yield: 9 servings
excess arrowroot starch out.
Nutritional info per serving: In a bowl, combine and mix together all ingredients
Calories Carbs Protein Fat except the blueberries.
465 12g 15g 41g
Scrape and smooth the batter into the prepared slow
cooker.
INGREDIENTS:
Sprinkle the blueberries over the top, and gently press
2 T arrowroot starch to dust them into the dough.
slow cooker
Place several layers of paper towels on top of the slow
3 cups almond meal cooker, and then set the lid in place.* This will prevent
condensation from dripping back into the slow cooker.
½ cup flaxseed meal
Cook on LOW for 2 hours or until the blondies are firm
½ t baking soda
throughout, a little bit dry at the edges, and set to
1½ t monk fruit powder the touch in the middle. Remove the insert from the
cooker, and set it on a wire rack for 30 minutes to cool.
½ cup almond butter
If desired, invert the insert on a cutting board, shake
¼ cup grass-fed collagen
gently to release the blondies, then remove the insert
powder (optional)
and turn the blondies right side up.
⅓ cup ghee or coconut oil + Cut into pieces.
extra for greasing

3 large eggs
*Note: Please refer to the Keto Slow Cooker Shopping
Pinch of sea salt and Cooking Guide for images and instructions on how
2 T blueberries to place the paper towels on top of the slow cooker.

Optional: Serve with a dollop

of coconut yogurt.

37
38
 PLAIN COCONUT
YOGURT
Prep: 10 mins METHOD:
Cook: 1 hr
Pour the coconut milk into the slow cooker, and cover.
Chill: 12 hrs Heat for 1 hour over LOW heat.

Total: 13 hrs 10 mins Turn the heat off, and gradually whisk in the gelatin.
Allow the coconut milk to cool to 100ºF, then stir in the
Yield: 8 servings
probiotic powder.
Nutritional info per serving:
Cover with the lid, and place the slow cooker in a
Calories Carbs Protein Fat warm spot for 4–8 hours, tasting the yogurt along the
331 12g 3g 32g
way. Let the yogurt sit at room temperature until you
reach your desired tartness. The mixture will still be
INGREDIENTS: slightly runny at this point.

4 cups coconut milk Once the desired flavor is achieved, transfer the yogurt
to a 32-ounce jar, and refrigerate for 4 hours to thicken.
2 T grass-fed gelatin
Serve chilled with your desired toppings.
2 t probiotic powder

39
40
 RASPBERRY CHIA
COCONUT YOGURT
Prep: 5 mins METHOD:
Cook: 3 mins
To create the raspberry chia jam: Heat the raspberries
Chill: 4 hrs 10 mins and water in a medium saucepan over medium heat
for 3 minutes. Mash the raspberries with a fork until
Total: 4 hrs 18 mins
just slightly chunky.
Yield: 8 servings Turn the heat off, and stir in the monk fruit powder and
Nutritional info per serving: chia seeds. Cool for 10 minutes.
Calories Carbs Protein Fat Transfer to a small jar, and refrigerate for 4 hours to
348 15g 3g 32g thicken.

INGREDIENTS:
To create the raspberry chia coconut yogurt: Mix 1
1 cup fresh raspberries (serving size) jam into ½ cup plain coconut yogurt, or
use as a topping for the plain coconut yogurt.
¼ cup filtered water
1 T chia seeds

⅛ t monk fruit powder

½ cup plain coconut yogurt
(recipe on page 39)

41
42
 BLUEBERRY COMPOTE
COCONUT YOGURT
Prep: 5 mins METHOD:
Cook: 10 mins
To create the blueberry compote: Place half of the
Chill: 2-3 hrs 10 mins blueberries and water in a medium saucepan, and
heat over medium for 3 minutes or until bubbling.
Total: 2-3 hrs 25 mins
Use a fork to mash the blueberries. Add the remaining
Yield: 8 servings blueberries, and continue to heat for 7 minutes. Stir in
Nutritional info per serving: the monk fruit powder, and gradually stir in the gelatin.
Cool for 10 minutes.
Calories Carbs Protein Fat
343 15g 4g 32g Transfer to a small jar, and continue to cool for 2–3
hours to thicken.
INGREDIENTS:

1 cup fresh blueberries, To create the blueberry compote coconut yogurt:

divided Mix 1 (serving size) compote into ½ cup plain coconut
yogurt, or use as a topping for the plain coconut
¼ cup filtered water yogurt.
1 t grass-fed gelatin

⅛ t monk fruit powder

½ cup plain coconut yogurt
(recipe on page 39)

43
44
 CACAO COCONUT
YOGURT
Prep: 2 mins METHOD:
Total: 2 mins
Stir 1 tablespoon of cacao powder and monk fruit
Yield: 1 servings powder into ½ cup of plain coconut yogurt, and top
Nutritional info per serving:
with cacao nibs.

Calories Carbs Protein Fat

376 17g 5g 32g

INGREDIENTS:

1 T cacao powder

⅛ t monk fruit powder

½ cup plain coconut yogurt
(recipe on page 39)

1 t cacao nibs

45
lunch/dinner.
48
 ZUPPA TOSCANA
SOUP
Prep: 5 mins METHOD:
Cook: 3 hrs 25 mins
Cut the bacon into 1-inch pieces. Cook in a cast iron
Total: 3 hrs 30 mins pan over medium-high heat for 8 minutes or until
cooked through, turning halfway. Use tongs to remove
Yield: 6 servings
the bacon, and set aside.
Nutritional info per serving: Add the ground pork, fennel, garlic, oregano, basil,
Calories Carbs Protein Fat pepper flakes, and sea salt to the same pan with the
343 9g 19g 26g bacon grease. Brown the pork for 8 minutes, using a
spatula to break up into crumbles. Stir occasionally.
INGREDIENTS:
Drain the grease from the pan, and pour the pork
2 strips pasture-raised bacon mixture into a slow cooker.

1 lb ground pork Add the chicken bone broth, onions, and cauliflower
florets to the slow cooker, and cook for 2–3 hours on a
1 t ground fennel LOW setting.
1 t minced garlic Stir in the coconut cream, bacon, and kale.
½ t dried oregano Cover, and cook until the kale has wilted, about 10
½ t dried basil minutes. Serve hot.

¼ t red pepper flakes

1 t sea salt

6 cups chicken bone broth

(recipe on page 3)

½ cup chopped white onion

3 cups cauliflower florets

1 cup coconut cream

3 cups chopped kale

49
50
 CHIPOTLE CHICKEN
SOUP
Prep: 5 mins METHOD:
Cook: 5-6 hrs 20 mins
Turn the slow cooker to LOW heat setting, and add the
Total: 5-6 hrs 25 mins chicken breasts, ghee, tomatoes, onion, chicken bone
broth, chipotle peppers, cumin, smoked paprika, and
Yield: 8 servings
sea salt. Cover, and cook on LOW for 5–6 hours.
Nutritional info per serving: Remove the chicken breasts, and shred with 2 forks.
Calories Carbs Protein Fat Add the chicken back to the slow cooker, and stir in
255 5g 18g 15g the coconut milk. Cook for an additional 20 minutes,
uncovered, to reduce slightly.
INGREDIENTS:
Ladle the soup into bowls, and serve with chopped
1 lb boneless chicken breasts cilantro, avocado, and lime wedges.

2 T ghee

2 cups diced ripe tomatoes

1 cup chopped white onion

4 cups chicken bone broth

(recipe on page 3)

3 T chipotle peppers in adobo

sauce (sauce only)

2 T ground cumin

1 t smoked paprika

2 t sea salt

1 (15 oz) can full-fat coconut

milk

Optional: Top with chopped

cilantro, diced avocado, and
lime wedges.

51
52
 CREAMY SHRIMP
SOUP
Prep: 10 mins METHOD:
Cook: 5 hrs
Put the prepared vegetables in the slow cooker with
Total: 5 hrs 10 mins the broth and coconut cream. Add just a pinch of salt
to taste, and stir thoroughly.
Yield: 6 servings
Cover the slow cooker, and cook on LOW for 4½
Nutritional info per serving: hours.
Calories Carbs Protein Fat
Purée part of the vegetables with a stick blender to
218 10g 13g 16g
make the soup thicker, then return to the slow cooker.

INGREDIENTS: Stir in the shrimp, cover, and cook for an additional

half-hour.
6½ oz cauliflower, cut into Add salt to taste, and serve.
florets

5 oz broccoli, cut into florets

4 oz turnip, diced

4 cups vegetable broth

2 cups coconut cream

8½ oz shrimp, raw or frozen

Salt to taste

53
54
 CLAM CHOWDER

Prep: 10 mins METHOD:

Cook: 3-4 hrs
In a skillet, fry the bacon and onion until golden brown,
Total: 3-4 hrs 10 mins and then drain. Alternately, if you have a slow cooker
that has a sauté feature, fry the bacon right in the slow
Yield: 4 servings
cooker, then drain some of the fat.
Nutritional info per serving: Add the bacon and onion to a 6-quart slow cooker
Calories Carbs Protein Fat with the finely-chopped clams. Make sure you pour
345 17g 16g 21g the retained liquid from the clams in there, too.
Add the jicama pieces and chicken bone broth.
INGREDIENTS:
Season with salt and pepper to taste.
3 oz bacon, diced Cover, and cook on LOW for 3–4 hours, or until the
½ onion, chopped vegetables are tender. (If you prefer a thicker soup,
you can purée part of it including the broth and jicama
2 (6.5 oz) cans clams, pieces, then return to the slow cooker.)
chopped finely + keep the
In the last 20 minutes, add the coconut cream, stir
clam liquid
to blend. Taste, and season by adding more salt and
1 lb jicama (cut in small pepper, as needed.
pieces)* Top each serving with a sprinkling of chopped fresh
1 cup chicken bone broth parsley, and enjoy!
(recipe on page 3)

1 t sea salt to taste *Note: Cauliflower can be substituted instead of

jicama.
¼ t pepper
1½ cups full-fat coconut
cream or milk

Optional: Garnish each

serving with a sprinkling of
chopped fresh parsley.

55
56
 CABBAGE SOUP

Prep: 15 mins METHOD:

Cook: 7 hrs
Add the cabbage, garlic, basil, pepper, kosher salt,
Total: 7 hrs 15 mins tomato juice, tomato paste, and carrots to a 6-quart
slow cooker. Stir to combine.
Yield: 6 servings
In a small frying pan over medium heat, melt the ghee.
Nutritional info per serving: Add the chopped onions, and simmer until golden,
Calories Carbs Protein Fat about 10 minutes.
162 15g 3g 10g
Deglaze the pan with ½ cup beef bone broth, and
pour the mixture, along with the remaining beef bone
INGREDIENTS:
broth, over the vegetables in the slow cooker.
1 lb cabbage, chopped Cover and cook on LOW for about 6½ hours, or until
1 large clove garlic, minced the vegetables are tender.
Add the diced zucchini, and cook for another 30
½ t dried basil
minutes to soften the zucchini.
½ t black pepper
In the last 10 minutes, add the fresh spinach to the
Kosher salt, to taste slow cooker.
2 cups tomato juice Top with the optional crumbled bacon, and enjoy.

2 T tomato paste

½ cup sliced carrots

4 T ghee

1 medium onion, diced

2 cups beef bone broth,

divided (recipe on page 1)

3 small zucchini, diced

2 cups fresh spinach

Optional: Garnish with

crumbled bacon.

57
58
 CHICKEN TORTILLA
SOUP
Prep: 10 mins METHOD:
Cook: 6-7 hrs
Combine the onion, garlic, tomatoes, broth, salt,
Total: 6-7 hrs 10 mins freshly ground black pepper, and green chile pepper
in a 6-quart slow cooker.
Yield: 4-6 servings
Lay the chicken thighs on top.
Nutritional info per serving:
Cover, and cook on LOW for 6–7 hours.
Calories Carbs Protein Fat
477 18g 29g 34g Cut the keto tortillas in half, and then cut the halves
into ¼-inch strips.
INGREDIENTS: Heat the avocado oil in a large skillet over medium
heat. Add the tortilla strips, and cook, stirring until
1 medium red onion, finely
crisp. Drain on paper towels.
chopped
When the soup is done, remove the chicken thighs,
1 clove garlic, crushed and transfer the soup to a blender. Add the coconut
3 medium tomatoes, peeled, milk, and blend until smooth.
seeded, and chopped Cut the chicken thighs into bite-sized pieces, and set
2 cups​chicken bone broth them aside.
(recipe on page 3) Ladle the tortilla soup into bowls, and top with chicken
pieces and tortilla strips. Sprinkle with chopped
1 t kosher salt or to taste
cilantro, and serve!
⅛ t freshly ground black
pepper or to taste

1 mild green chile pepper,

seeded and chopped

1 lb boneless chicken thighs

4​keto tortillas (recipe page 15)

2 T avocado oil

1 cup full-fat coconut milk

Optional: Use 2 T coarsely-

chopped fresh cilantro to
garnish.

59
60
 BROCCOLI “CHEESE”
SOUP
Prep: 15 mins METHOD:
Cook: 5 hrs
Melt the butter in a large skillet over medium heat.
Total: 5 hrs 15 mins Add the onions and thyme, sauté until the onions
begin to soften, about 3–4 minutes.
Yield: 6 servings
Add the garlic, and season lightly with salt and pepper
Nutritional info per serving: then cook, stirring constantly, for 2 minutes. While
Calories Carbs Protein Fat stirring, slowly pour in the coconut milk.
441 21g 13g 34g
Pour the mixture into a 6-quart slow cooker along with
the chicken bone broth and diced broccoli. Cover with
INGREDIENTS:
the lid, and cook on LOW heat for 5 hours.
⅓ cup grass-fed butter Drain the soaked cashews, and combine them with
1½ cups chopped yellow the coconut cream, arrowroot starch, nutritional yeast,
onion lemon juice, and salt in a blender. Blend until a creamy
“cheese” sauce is formed. Set the sauce aside while
⅛ t dried thyme
the soup cooks.
2 cloves garlic, minced
When the soup is ready, turn the slow cooker off, and
Salt and freshly ground black stir in the “cheese” sauce. Enjoy!
pepper, to taste

1 (15 oz) can full-fat coconut

milk

4 cups chicken bone broth

(recipe on page 3)

5 cups small diced broccoli

florets

1 cup cashews, soaked

½ cup coconut cream

1 T arrowroot starch
⅓ cup nutritional yeast
2 T lemon juice

2½ t salt

61
62
 NACHO SOUP
Prep: 15 mins METHOD:
Cook: 8 hrs 30 mins
Combine the cooked beef, vegetables, seasonings,
Total: 8 hrs 45 mins and broth in the bowl of a 6-quart slow cooker. Stir
gently to combine. Cover, and cook on LOW for 8
Yield: 6 servings
hours.
Nutritional info per serving: Whisk together the arrowroot starch and coconut
Calories Carbs Protein Fat cream until smooth.
385 18g 26g 22g
When the soup is done, pour the arrowroot mixture
into the slow cooker, and stir to combine. Cover, and
INGREDIENTS:
continue cooking for an additional 30 minutes to
1 lb ground beef, cooked thicken.
1 cup chopped yellow onion Serve warm with chopped green onions, coconut
1 cup chopped green bell yogurt, and cilantro. Enjoy!
pepper
1 jalapeño, seeds removed
and diced
1 cup chopped yellow bell
pepper
1 cup chopped carrot
1 (28 oz) can diced tomatoes
3 cloves garlic minced
2 t chipotle chili powder
2 t salt
1 t ground black pepper
3½ cups chicken bone broth
(recipe on page 3)
1 T arrowroot starch
1 cup coconut cream

Optional: Top with chopped

green onions, coconut yogurt,
and cilantro.
63
64
 SHREDDED CHICKEN
TACOS
Prep: 10 mins METHOD:
Cook: 6-8 hrs
For the shredded chicken: Add the ingredients to a
Total: 6-8 hrs 10 mins slow cooker, and cook on LOW for 6–8 hours. Remove
the chicken thighs to a medium bowl, and shred by
Yield: 4 servings
hand using two forks.
Nutritional info per serving:
Calories Carbs Protein Fat
To make the crema: Combine all ingredients in a food
323 12g 19g 24g
processor or blender. Process until smooth. Chill until
ready to serve, ideally at least 30 minutes.
INGREDIENTS:
For the Shredded Chicken:
To assemble: Spoon the chicken into the keto tortillas
2 chicken thighs
or Bibb lettuce wraps, and top with plenty of avocado
⅔ cup salsa verde (recipe crema. Finish with fresh pico de gallo, radish slices,
page 21 ) and pickled onions and carrots.
1 T taco seasoning
½ t salt

For the Avocado Crema:

2 large avocados, peeled and
pitted
½ cup full-fat coconut milk
1 clove garlic peeled
1 T fresh lime juice
1 t sea salt

For the Tacos:

1 head Bibb lettuce or keto
tortillas (recipe on page 15)

Optional: Top with pico de

gallo, thinly sliced radishes,
and pickled onions and
carrots (recipe on page 13).
65
66
 CHICKEN CACCIATORE

Prep: 10 mins METHOD:

Cook: 6-8 hrs
Season the chicken breasts on both sides with salt
Total: 6-8 hrs 10 mins and pepper. Place the chicken into the slow cooker.

Yield: 4 servings In a medium bowl, stir together the garlic, onion, bell
peppers, diced tomatoes, rosemary, and thyme. Pour
Nutritional info per serving: the sauce evenly over the chicken. Place a bay leaf in
Calories Carbs Protein Fat the center.
233 9g 41g 2g
Cover, and cook for 6–8 hours on LOW.

INGREDIENTS: Serve right away.

4 medium chicken breasts

Tip: If you prefer a thicker sauce, remove the chicken,
1 t sea salt
and cook the sauce for an additional hour in the slow
¼ t black pepper cooker on LOW.

2 cloves garlic, minced

½ large onion, diced

1 large red bell pepper, diced

1 (14.5 oz) can diced tomatoes,

drained

1 T fresh rosemary, chopped

1 T fresh thyme, chopped

1 medium bay leaf

67
68
 GARLIC “PARMESAN”
WINGS
Prep: 10 mins METHOD:
Cook: 3 hrs 5 mins
In a food processor, pulse the macadamia nuts,
Total: 3 hrs 15 mins nutritional yeast, dried minced onion, and half of the
sea salt until finely chopped.
Yield: 4 servings
Pat the chicken wings dry. In the bowl of your slow
Nutritional info per serving: cooker, toss the chicken wings with the tapioca
Calories Carbs Protein Fat powder, the remaining sea salt, and white pepper.
621 5g 24g 56g
In a small saucepot, heat the ghee over medium.
Add the garlic, and sauté for 1 minute, until fragrant.
INGREDIENTS:
Remove from the heat, and pour over the wings. Add
the macadamia “parmesan” mixture.
⅓ cup macadamia nuts
Transfer the wings to the slow cooker. Cover, and cook
2 T nutritional yeast
on HIGH for 3 hours.
1 t dried minced onion
When the wings are done, preheat the oven to high
½ t sea salt, divided broil.

1 lb chicken wings Lightly grease a sheet pan with ghee.

2 T tapioca powder Transfer the wings to the prepared sheet pan.

½ t ground white pepper Place the sheet pan in the oven, and broil for 3–4
minutes until golden and crispy.
½ cup ghee
Whisk the remaining sauce in the slow cooker, and
4 cloves garlic, minced then transfer to a bowl.
Serve the wings warm with the remaining sauce on
the side.

69
70
 CHICKEN TIKKA MASALA

Prep: 5 mins METHOD:

Cook: 4-6 hrs
Mix everything in the bowl of a slow cooker, and cook
Total: 4-6 hrs 5 mins for 4–6 hours on LOW.

Yield: 8 servings Cut or shred the chicken into small pieces.

Serve over steamed cauliflower rice. (recipe on page 19)
Nutritional info per serving:
Calories Carbs Protein Fat
288 7g 32g 14g

INGREDIENTS:

2 T ghee or coconut oil

1 onion, halved and sliced

2½–3 lb boneless, skinless

chicken thighs

1 (28 oz) can whole peeled

tomatoes with juices

3 T lemon juice

1 T paprika

1 T dried minced garlic

2 t garam masala

2 t ground cumin

½–1 t crushed red pepper,

optional

⅔ cup coconut cream

1 t salt

71
72
 ARTICHOKE CHICKEN

Prep: 5 mins METHOD:

Cook: 4-6 hrs
Put the chicken thighs in the slow cooker. Put all the
Total: 4-6 hrs 5 mins other ingredients on top. Stir to combine. Cook on
LOW for 4–6 hours until the chicken is done.
Yield: 6 servings
To serve, put a big handful of spinach in a bowl, add
Nutritional info per serving: 1–2 chicken thighs, add in some artichokes and olives
Calories Carbs Protein Fat from the pot, and top with a few scoops of cooking
408 10g 41g 23g liquid to wilt the spinach.

INGREDIENTS:

2½–3 lb boneless, skinless

chicken thighs

1 cup roasted red peppers,

drained and cut into bite-sized
pieces

½ cup green olives, pitted

14 oz marinated or canned
artichokes

3 T lemon juice

2 T olive oil

2 t dried minced garlic

1 t dried oregano

1 t salt

½ t pepper
A handful of fresh spinach per
serving

73
74
 COCONUT CURRY
CHICKEN
Prep: 25 mins METHOD:
Cook: 6-8 hrs 30 mins
Place the chicken breast and minced garlic in a slow
Total: 6-8 hrs 55 mins cooker.

Yield: 4 servings For maximum tenderness, cook on LOW for 6–8 hours
(depending on how strong your slow cooker is).
Nutritional info per serving:
Once cooked all the way through and tender, remove,
Calories Carbs Protein Fat
and shred the chicken with 2 forks. Then, place back
314 6g 35g 18g
into the slow cooker.

INGREDIENTS: Add the rest of the curry chicken ingredients, and mix
until combined. Let cook for 20–30 minutes to thicken.
1 lb chicken breast

1 T minced garlic

1 (15 oz) can full-fat coconut

milk

3 T green curry paste

½ t garlic powder
⅛ t salt
2 T lime juice (more for
topping)

½ t chili powder
2 T fresh Thai basil

Salt and pepper to taste

75
76
 SALSA VERDE
CHICKEN
Prep: 5 mins METHOD:
Cook: 6-7 hrs
Grease the bowl of a slow cooker with ghee.
Total: 6-7 hrs 5 mins
Evenly sprinkle the sea salt over the chicken.
Yield: 12 servings Place the chicken in the slow cooker.

Nutritional info per serving: Pour the salsa verde over the chicken, and mix
Calories Carbs Protein Fat together.
160 2g 22g 7g Cook on LOW for 6–7 hours.
Once the chicken is done, transfer it to a cutting board
INGREDIENTS:
or a bowl, and shred with 2 forks.
1 T ghee Add the chicken back into the slow cooker, and stir
1 t sea salt together with the salsa verde sauce.
Keep on LOW until ready to eat.
3 lb boneless, skinless chicken
thighs

1 cup salsa verde (recipe on

page 21)

77
78
 DIJON MUSTARD
CHICKEN
Prep: 10 mins METHOD:
Cook: 6 hrs 5 mins
Turn your oven broiler to high. Arrange the chicken
Total: 6 hrs 15 mins pieces on a baking sheet, and broil them until the skin
is golden, about 10–15 minutes. Once the chicken
Yield: 6 servings
is done, transfer it with the juices to a 6-quart slow
Nutritional info per serving: cooker.
Calories Carbs Protein Fat While the chicken is broiling, add the ghee to a
428 10g 23g 33g medium saucepan over medium heat.
Add the onion and mushrooms, and cook until
INGREDIENTS:
browned, stirring often, about 10 minutes.

1½ lbs bone-in, skin-on Add the garlic and sauté until fragrant, then add the
chicken pieces (about 4 thyme, coconut milk, chicken bone broth, salt, and
pieces, thigh and drumstick pepper, and bring to a simmer.
together) Finally, add the mustard and lemon juice, and mix to
combine.
¼ cup ghee
Spoon the sauce over the chicken pieces in the slow
¼ cup chopped onion
cooker. Cover, and cook on LOW for about 6 hours, or
8 oz sliced button mushrooms until the chicken is tender and thoroughly cooked.
3 cloves garlic When the chicken is done, remove the pieces from
the slow cooker, and stir in the arrowroot starch into
2–3 sprigs thyme
the sauce. Stir a few minutes while the starch thickens
1 can (13.5 oz) full-fat coconut the hot sauce.
milk
Serve the chicken and sauce hot with spaghetti
½ cup chicken bone broth squash or cauliflower rice (recipe on page 19). Enjoy!
(recipe on page 3)

1 t sea salt

¼ t ground black pepper

2 T Dijon mustard

1 T lemon juice

2 t arrowroot starch

79
80
 CHICKEN CHILI
Prep: 15 mins METHOD:
Cook: 4 hrs
Dice the chicken into 2-inch pieces.
Total: 4 hrs 15 mins
Place the chicken pieces in a 6-quart slow cooker
Yield: 8 servings along with the onion, bell pepper, garlic, celery,
carrots, tomatoes, tomato sauce, chili powder,
Nutritional info per serving: cumin, oregano, sea salt, pepper, and bay leaf. Stir to
Calories Carbs Protein Fat combine the ingredients.
151 12g 19g 4g
Cover, and cook on LOW for 3½ hours, or until the
chicken is cooked and tender.
INGREDIENTS:
Add the zucchini, and cook for another 30 minutes,
1½ lbs boneless chicken until the zucchini is just tender.
thighs Spoon the chili into bowls over sautéed cauliflower
1 cup chopped onion rice (recipe on page 19), and garnish with coconut
yogurt and chopped fresh cilantro if desired. Enjoy!
1 cup chopped green bell
pepper
3 cloves garlic, minced
1 cup diced celery
1 cup chopped carrot rounds
1 (28 oz) can diced tomatoes
1 (8 oz) can tomato sauce
1 T chili powder, heaping
½ t cumin, ground
1 t dried oregano
2 t sea salt
½ t black pepper, freshly
ground
1 bay leaf
1 cup chopped zucchini
Optional: Garnish with coconut
yogurt and chopped fresh
cilantro.
81
82
 SWEET CHILI
DRUMSTICKS
Prep: 20 mins METHOD:
Cook: 5 hrs 15 mins
Combine the erythritol, rice vinegar, chicken bone
Total: 5 hrs 35 mins broth, tomato paste, orange zest, garlic, and crushed
pepper flakes in a small saucepan, and bring to a
Yield: 6 servings
boil. Simmer for 5 minutes to marry the flavors, then
Nutritional info per serving: remove from the heat.
Calories Carbs Protein Fat Add the fish sauce, ginger, and coconut aminos, and
470 6g 50g 26g stir to combine.
Place the drumsticks in a large glass bowl or baking
INGREDIENTS:
dish, and pour the sauce over them, making sure each
3 T erythritol drumstick is covered. Cover the dish, and put it in the
fridge to allow the drumsticks to marinate for 3 hours
⅓ cup rice vinegar or overnight.
¼ cup chicken bone broth When you’re ready to cook, dump the chicken and
(recipe on page 3)
marinade into the bottom of a 6-quart slow cooker.
1 t tomato paste Cook on LOW for 5 hours, turning the drumsticks
1 t orange zest halfway to make sure they are equally cooked in the
sauce.
1 clove garlic, minced
When the chicken is cooked, transfer it to a baking
2 t crushed red pepper flakes
sheet, and set it aside. Transfer the liquid from the
1 t fish sauce slow cooker to a small saucepan. Heat the sauce to a
2-inch fresh ginger root, simmer, and cook to reduce, about 10 minutes.
peeled and minced When the sauce has reduced a bit, pour off a small
⅔ cup coconut aminos amount of it into a small bowl, and whisk in the
arrowroot starch to make a slurry.
3 lbs chicken drumsticks
Then add the arrowroot slurry and the ghee or
3 T ghee or avocado oil avocado oil back to the reduced sauce, and heat while
2 t arrowroot starch stirring as the sauce begins to thicken. Set the sauce
aside.
Pop the drumsticks into the oven, and broil on
medium for 3–5 minutes, just until the skin starts to
brown. Return the drumsticks to the slow cooker, pour
the sauce over the drumsticks, and toss to coat.
Enjoy!
83
84
 GENERAL TSO’S
CHICKEN
Prep: 5 mins METHOD:
Cook: 4 hrs
In a medium-sized skillet, heat the oil over medium-
Total: 4 hrs 5 mins high heat. Add the chicken thighs, skin-side down,
and cook until the skin is golden brown. Transfer the
Yield: 6 servings
chicken to a 6-quart slow cooker.
Nutritional info per serving: In a blender, combine the remaining ingredients, and
Calories Carbs Protein Fat blend until smooth. Pour the mixture over the chicken
635 19g 30g 51g in the slow cooker.
Cook on LOW heat for 4 hours, or until the chicken is
INGREDIENTS:
cooked throughout.
2 T avocado oil Serve over cauliflower rice (recipe on page 19), and
6 bone-in, skin-on chicken garnish with green onions, sesame seeds, and red
pepper flakes, if desired.
thighs

¼ cup + 2 T coconut aminos

½ cup apple cider vinegar
¼ cup creamy almond butter
¾ t monk fruit powder
½ t crushed red pepper flakes
½ t Chinese five-spice blend
4 cloves garlic, minced

1 t sesame oil

¼ t ground ginger
½ cup chicken bone broth
(recipe on page 3)
Optional: Garnish with green
onions, sesame seeds, or
additional red pepper flakes

85
86
 CREAMY SUNDRIED
TOMATO CHICKEN
Prep: 15 mins METHOD:
Cook: 4 hrs 15 mins
Grease the bottom of the slow cooker with 1
Total: 4 hrs 30 mins tablespoon of avocado oil.

Yield: 6 servings Heat a large skillet over medium-high heat. Add the
remaining avocado oil.
Nutritional info per serving:
In a mixing bowl, combine the coconut flour, salt, and
Calories Carbs Protein Fat
pepper. Dredge (completely coat) each chicken thigh
449 13g 25g 36g
in the coconut flour mixture, and place in the skillet.

INGREDIENTS: Brown the chicken for 2–3 minutes on each side, and
then place on the bottom of a 6-quart slow cooker.
1 T + ¼ cup avocado oil Add the chicken bone broth, sliced sun-dried
¼ cup coconut flour tomatoes, and the sprig of basil.

1 t salt Cook on LOW for about 4 hours, or until the chicken is

cooked through completely.
½ t ground black pepper
When the chicken is cooked, remove the thighs, and
6 boneless, skinless chicken
set them aside.
thighs, patted dry with paper
towels Transfer the liquid and the tomatoes to a large pot.
Add the coconut milk, and bring to a simmer over
2 cups chicken bone broth
medium heat. Cook until thickened and reduced by
(recipe on page 3)
half (about 10 minutes).
½ cup sun-dried tomatoes in
Plate the chicken thighs, and top with the sauce and
olive oil, drained and sliced
tomatoes.
1 sprig + 2 T minced fresh basil
Sprinkle with minced basil, and serve over raw or
1 cup full-fat coconut milk sautéed zucchini noodles (recipe on page 17).

87
88
 HERBED CHICKEN AND
BRUSSELS SPROUTS
Prep: 20 mins METHOD:
Cook: 8 hrs 25 mins
In a small bowl, combine the sea salt, paprika, dried
Total: 8 hrs 45 mins thyme, and black pepper.

Yield: 6 servings Remove the neck and giblets from the chicken. (These
can be added to your next batch of chicken bone
Nutritional info per serving: broth, so put them in the freezer until you are ready to
Calories Carbs Protein Fat make your broth.)
546 10g 44g 33g
Sprinkle the chicken with the salt mixture.

INGREDIENTS: Place the lemon into the cavity of the chicken.

Tie the legs together with kitchen string, and tuck the
1 T sea salt
wing tips under.
2 t paprika
Place the celery, onion, and garlic in a single layer in a
2 t dried thyme lightly greased 6-quart slow cooker.
½ t black pepper Place the chicken on top of the onions, breast side up.
1 whole chicken, organic Arrange and tuck the remaining vegetables around
free-range chicken.

1 lemon Cover, and cook on LOW for 8 hours or until done.

1 bunch celery, cut into Remove the chicken to a baking sheet, and turn the
thirds, leaves discarded oven broiler on high or set the oven to 500ºF. Broil the
chicken until its skin is browned and beginning to crisp
1 medium red onion
up on top (about 10–15 minutes).
4 cloves garlic
Remove the chicken, plate it on a serving dish, and
1 lb Brussels sprouts arrange the vegetables around the chicken.
1½ t Dijon mustard Transfer the cooking juices from the slow cooker to a
pan, and bring to a simmer.
Add the mustard, and simmer to reduce the sauce by
half (about 15 minutes).
Pour the sauce over the chicken and vegetables, serve
hot, and enjoy!

89
90
 SLOW COOKER
CASHEW CHICKEN
Prep: 15 mins METHOD:
Cook: 4 hrs
Cut the chicken off the bone and into 2-inch pieces.
Total: 4 hrs 15 mins
Combine the coconut flour and pepper in a resealable
Yield: 6 servings food storage bag. Add the chicken. Shake to coat with
the coconut flour mixture.
Nutritional info per serving:
Heat the avocado oil in a skillet over medium-high
Calories Carbs Protein Fat
heat.
442 14g 34g 28g
Brown the chicken for about 2 minutes on each side.
INGREDIENTS: Place the chicken into a 6-quart slow cooker.

2 lbs skinless chicken thighs Combine the coconut aminos, vinegar, ketchup,
erythritol, monk fruit powder, garlic, ginger, pepper
3 T coconut flour
flakes, and cashews in a small bowl, and pour over the
½ t black pepper chicken.
3 T avocado oil Cook on LOW for 4 hours.
½ cup coconut aminos Serve over cauliflower rice (recipe on page 19).
¼ cup apple cider vinegar
5 T keto ketchup (recipe on *Note: For slightly softer cashews, add them during
page 11) the cooking process as listed in the method. If you
1 T erythritol want more of a crunch, add them right before serving.

¼ t monk fruit powder

2 garlic cloves, minced
1 t grated fresh ginger
¼ t red pepper flakes
1 cup cashews*

91
92
 INDIAN SPICED
CAULIFLOWER CHICKEN
Prep: 20 mins METHOD:
Cook: 5 hrs
In a 6-quart slow cooker, whisk together the diced
Total: 5 hrs 20 mins tomatoes, tomato paste, ginger, curry powder,
and salt.
Yield: 6 servings
Add the chicken, cinnamon sticks, cauliflower, and
Nutritional info per serving: onion to the slow cooker, and stir to combine. Cover,
Calories Carbs Protein Fat and cook until the chicken is cooked through, about
438 12g 36g 27g 5 hours on LOW.
Five minutes before serving, sautée the cauliflower
INGREDIENTS:
rice in the ghee.
1 (28 oz) can diced tomatoes Dish the cauliflower rice into bowls, and spoon the
2 T tomato paste chicken mixture over the cauliflower rice.

1 T fresh grated ginger Top with optional cilantro, coconut yogurt, and lemon
wedges, and enjoy!
1 T curry powder
1 t salt
6 boneless, skinless chicken
thighs
2 large cinnamon sticks
1 small head cauliflower (~1 lb
florets), florets separated
1 medium onion, chopped
4 cups cauliflower rice
(recipe on page 19)
6 T ghee

Optional: Garnish with

chopped cilantro, coconut
yogurt, and lemon wedges.

93
94
 “CHEESY” CHICKEN
TAQUITOS
Prep: 15 mins METHOD:
Cook: 4 hrs 25 mins
To make the chicken: Add the chicken thighs, chili
Total: 4 hrs 40 mins powder, garlic powder, cumin, salt, pepper, and
chicken bone broth to a 6-quart slow cooker. Cover,
Yield: 6 servings
and cook on LOW for 4 hours.
Nutritional info per serving: Once cooked, remove the chicken from the slow
Calories Carbs Protein Fat cooker with a slotted spoon, and shred the meat with
454 19g 23g 34g two forks.
To make the “cheese” sauce: Transfer the cooking
INGREDIENTS:
liquid from the slow cooker to a blender. Add the
For the chicken: macadamia nuts, nutritional yeast, salt, and lemon
juice, and blend to create a “cheese sauce,” adding
1 lb chicken thighs
water as needed to yield a thick sauce.
1 t ancho chili powder
To assemble: Return the shredded chicken to the slow
1 t garlic powder
cooker. Add the macadamia nut “cheese sauce” and
1 t cumin shredded carrots, and stir to combine.
Salt and pepper to taste
Cover, and cook on LOW for 15 minutes longer.
½ cup chicken bone broth
(recipe on page 3) While the chicken is continuing to cook, preheat oven
to 400ºF.
For the “cheese” sauce:
Place about a ¼ cup of the chicken mixture onto the
1 cup macadamia nuts, middle of each tortilla. Top with 2 tablespoons salsa.
soaked overnight
Roll the tortilla tightly around the chicken mixture,
⅓ cup nutritional yeast and place them in a single layer on a greased or
1 t salt parchment-lined baking sheet.
2 T lemon juice Bake for 10 minutes, until the tortillas are slightly
Water, as needed browned.
½ cup shredded carrots Serve with desired toppings and sauces.
12 keto tortillas (recipe on
page 15)*
*Note: If you don’t have time to make keto tortillas, you
1½ cups red salsa
can use collard green leaves instead!
Optional: Top with cilantro,
salsa, minced onion, coconut
yogurt, or other toppings as
desired.
95
96
 BARBACOA BEEF
Prep: 10 mins METHOD:
Cook: 8-10 hrs
Combine the broth, chipotle chiles in adobo sauce,
Total: 8-10 hrs 10 mins garlic, apple cider vinegar, lime juice, dried oregano,
cumin, sea salt, black pepper, and ground cloves in a
Yield: 9 servings
blender. Purée until smooth.
Nutritional info per serving: Place the beef chunks in the slow cooker. Pour the
Calories Carbs Protein Fat puréed mixture from the blender on top. Add the
304 2g 31g 19g (whole) bay leaves.
Cook for 8–10 hours on LOW, until the beef is fall-apart
INGREDIENTS:
tender.

½ cup beef bone broth (recipe Remove the bay leaves. Shred the meat using two
on page 1) forks, and stir into the juices. Cover, and rest for 5–10
minutes to allow the beef to absorb even more flavor.
2 medium chipotle chiles in
Use a slotted spoon to serve.
adobo sauce (including the
sauce, about 4 t)
5 cloves garlic, minced
2 T apple cider vinegar
2 T lime juice
1 T dried oregano
2 t cumin
2 t sea salt
1 t black pepper
½ t ground cloves (optional)
3 lb beef brisket or chuck roast
(trimmed and cut into 2-inch
chunks)
2 whole bay leaves

97
98
 CHINESE
FIVE-SPICE BEEF
Prep: 20 mins METHOD:
Cook: 6 hrs
Preheat the slow cooker on the LOW setting. Season
Total: 6 hrs 20 mins the stew beef generously with salt and pepper.

Yield: 8 servings Heat the olive oil in a large skillet over medium-high
heat. Add the beef, and sear until browned on the
Nutritional info per serving: outside. Transfer it with the juices to the slow cooker.
Calories Carbs Protein Fat
Add the bone broth, coconut aminos, vinegar, bell
263 9g 24g 17g
peppers, mushrooms, shallots, garlic, ginger, five-
spice powder, and red pepper flakes. Stir to combine,
INGREDIENTS:
cover, and cook for 6 hours.
2 lbs stew beef Garnish the beef with green onions and sesame seeds.
Sea salt and ground black Serve over cauliflower rice (recipe on page 19) or
pepper
zucchini noodles (recipe on page 17), if desired. (These
2 T olive oil are not included in the nutritional information.)
1 cup beef bone broth (recipe
on page 1)
¼ cup coconut aminos
2 T apple cider vinegar
2 red bell peppers, seeded and
sliced
8 oz cremini mushrooms,
quartered
2 large shallots, thinly sliced
3 cloves garlic, minced
1 (2-inch) piece fresh ginger,
grated
1 T + 1 t Chinese five-spice
powder
1 t red pepper flakes
2 green onions, sliced for
garnish
2 T toasted sesame seeds, for
garnish

99
100
 BEEF SHORT RIBS
Prep: 5 mins METHOD:
Cook: 4 hrs
Heat the ghee in a medium cast iron skillet over
Total: 4 hrs 5 mins medium-high heat for 2 minutes.

Yield: 4 servings Blot the short ribs dry with a paper towel, and season
with salt and pepper.
Nutritional info per serving:
Brown the short ribs in the skillet for 1 minute per side.
Calories Carbs Protein Fat
452 6g 46g 27g Add the beef bone broth, coconut aminos, tomato
paste, and garlic to the slow cooker, and stir well.
INGREDIENTS: Transfer the short ribs to the slow cooker, and add the
rosemary.
1 T ghee
Cover, and cook on LOW for 4 hours, or until the beef
2 lbs grass-fed beef short ribs pulls off the bone easily.
¼ t sea salt
¼ t black pepper
4 cups beef bone broth
(recipe on page 1)
¼ cup coconut aminos
2 T tomato paste
1 t minced garlic
1 sprig fresh rosemary

101
102
 NO-BEAN BEEF CHILI
Prep: 15 mins METHOD:
Cook: 8 hrs
Brown the ground beef with the ghee, onion and garlic
Total: 8 hrs 15 mins in a large skillet until no longer pink.

Yield: 12 servings Stir in the dry seasonings, then place the beef into the
slow cooker.
Nutritional info per serving:
Add all the remaining ingredients into the slow cooker,
Calories Carbs Protein Fat
and stir to combine.
263 11g 26g 13g
Cook on LOW for 8 hours.
INGREDIENTS: Serve with your choice of toppings, and enjoy!

1 T ghee
3 lbs ground beef
2 cups chopped onion
4 cloves garlic, minced
1 T ground cumin
1–3 t chili powder
1 t dried oregano
1 t salt
1 t pepper
¾ cup sweet red pepper,
chopped
1 small jalapeño seeded, finely
chopped
24 oz unsweetened tomato
sauce
14 oz diced tomatoes
4 T tomato paste
2 T unsweetened cocoa
powder
3 cups beef bone broth
(recipe page 1)
Optional: Top with green
chiles, chopped cilantro,
coconut yogurt, and avocado.
103
104
 BEEF TAGINE
Prep: 15 mins METHOD:
Cook: 8 hrs
Place the coconut oil into a large skillet over medium
Total: 8 hrs 15 mins heat.

Yield: 6 servings Sauté the carrots, celery, and onion for 2 minutes, then
place in the slow cooker (add the fat and juices as
Nutritional info per serving: well).
Calories Carbs Protein Fat
Add the beef chuck to the skillet, and brown the meat
440 9g 30g 31g
on each side for 3 minutes. When finished, add to the
slow cooker.
INGREDIENTS:
Toss in the tomatoes and broth, then season with the
2 T coconut oil or ghee bay leaf, cinnamon, cumin, garlic powder, paprika, salt,
2 cups chopped carrots and pepper. Mix well.

3 cups chopped celery Set the slow cooker to LOW, and let it cook for 8 hours.

1 cup chopped onion Serve warm, and enjoy!

2 lbs beef chuck roast

1½ cups chopped tomatoes
1 cup beef bone broth (recipe
on page 1)
1 bay leaf
1 t ground cinnamon
1 t ground cumin
1 t garlic powder
1 t paprika
1 t salt
½ t ground black pepper

105
106
 MEXICAN BEEF
MACHACA
Prep: 15 mins METHOD:
Cook: 7-9 hrs
In a small bowl, combine the granulated garlic, cumin,
Total: 7-9 hrs 15 mins coriander, salt, and freshly ground black pepper. Mix,
and season the beef by rubbing the spices all over it.
Yield: 8 servings
In a heavy skillet, melt the bacon grease over
Nutritional info per serving: medium-high heat, and brown the roast on all sides
Calories Carbs Protein Fat (about 2 minutes per side).
321 4g 46g 12g
Transfer the roast to the slow cooker. Smear with
the no- or low-sugar organic tomato paste and
INGREDIENTS:
Worcestershire sauce. Pour the salsa and broth over
2 t granulated garlic the meat.

1 t ground cumin Pour any juices or bacon grease left over from the
browning into the slow cooker.
½ t ground coriander
Cover, and cook for 1 hour on HIGH. Reduce the heat
Kosher salt to taste
to LOW, and cook until tender.
1 t freshly ground black
(The time that it takes to cook this roast will depend on
pepper
how tough it is. For most chuck roasts, you can plan to
3½ lbs beef chuck arm cook on LOW for 6–8 hours.)
(about 2.75 lbs cooked)
When the roast is tender, transfer to a big bowl until
3 T bacon grease it’s cool enough to work with.
2 T organic no- or low-sugar Use two forks or your scrupulously clean hands to pull
tomato paste the meat into rags or shreds. Discard any stringy fat,
2 T Worcestershire sauce and mix in any creamy fat.

2 cups fresh salsa Add the shredded beef back to the pan juices in the
slow cooker. Stir to thoroughly coat.
1 cup beef bone broth
(recipe on page 1) Serve piping hot with some of the pan juices over the
meat and optional pickled onions for garnish.

Optional: Garnish with pickled

onions (recipe on page 13).

107
108
 ROPA VIEJA
Prep: 15 mins METHOD:
Cook: 7-8 hrs 10 mins
Heat the ghee or oil in a large frying pan over
Total: 7-8 hrs 25 mins medium-high heat.

Yield: 6 servings Season the flank steak with salt and pepper.
When the pan is hot, add the meat, and sear the
Nutritional info per serving:
pieces on all sides.
Calories Carbs Protein Fat
352 12g 34g 19g In a 6-quart slow cooker, combine the diced tomatoes
and their juices with the water, bell peppers, onion,
INGREDIENTS: garlic, oregano, cumin, and bay leaf.
Add the flank steak, cover, and cook on LOW for 7–8
2 T ghee or avocado oil
hours until the meat is very tender.
2 lb flank steak
Transfer the meat to a cutting board, and let rest for
Kosher salt and freshly ground 10 minutes. Discard the bay leaf.
pepper
While the meat is resting, transfer the sauce to a large
1 (28 oz) can diced tomatoes frying pan, and simmer over medium heat. Stir the
½ cup water olives and capers into the sauce, and cook for 5–10
minutes to reduce the sauce.
1 red bell pepper, thinly sliced
Using 2 forks, shred the meat, and add it to the sauce.
1 green bell pepper, thinly
Mix in, and warm thoroughly.
sliced
Season with salt and pepper. Spoon the meat and
1 medium onion, diced
sauce into bowls, sprinkle with cilantro, and serve over
2 garlic cloves, thinly sliced sautéed cauliflower rice.
½ t dried oregano
½ t ground cumin
1 bay leaf
½ cup pitted green olives
2 T capers, drained
3 T coarsely chopped cilantro
Serve with cauliflower rice
(recipe on page 19)

109
110
 MEATBALLS
IN TOMATO SAUCE
Prep: 25 mins METHOD:
Cook: 4 hrs
To create the tomato sauce: Combine the diced
Total: 4 hrs 25 mins tomatoes, olive oil, tomato paste, basil sprigs, and half
of the garlic in a 6-quart slow cooker. Cover, and cook
Yield: 6 servings
on HIGH for 3 hours, until the tomato sauce is very
Nutritional info per serving: flavorful.
Calories Carbs Protein Fat To create the meatballs: Meanwhile, in a large bowl,
455 15g 36g 28g mix the ground beef with the remaining garlic and the
ground pork rinds, egg, sea salt, and pepper. Roll the
INGREDIENTS: mixture into 18 meatballs. (*see tip below)

2 (28 oz) cans diced tomatoes To assemble: Add the meatballs to the sauce. Cover,
and cook on HIGH for 1 hour longer, until no trace of
¼ cup extra-virgin olive oil pink remains in the center of the meatballs.
2 T tomato paste
Remove the basil sprigs, and discard.
1–2 large basil sprigs + 2 T
Add 1 tablespoon of the sliced basil to the sauce, and
basil leaves, thinly sliced,
season with salt and pepper.
divided
Spoon the meatballs into bowls over zucchini noodles
4 garlic cloves, thinly sliced
(recipe on page 17), sprinkle with the remaining 1
2 lbs ground beef (minimum tablespoon of sliced basil, and serve. Enjoy!
20% fat)
3 T ground pork rinds
*Tip: Roll the meatballs until just formed and not
1 egg, lightly beaten more—overworking the meatballs will make them
1 t sea salt tough and chewy.

¼ t freshly ground black

pepper

111
112
 SLOPPY JOES
Prep: 10 mins METHOD:
Cook: 3-4 hrs
Heat the ghee or avocado oil in a large skillet over
Total: 3-4 hrs 10 mins medium heat. Add the onion, bell pepper, celery, and
grated carrot, and cook until the onion is just browned,
Yield: 6 servings
about 5–10 minutes.
Nutritional info per serving: Add the beef, and cook until browned.
Calories Carbs Protein Fat
In a small bowl, combine the tomato sauce, monk
267 11g 11g 20g
fruit powder, mustard, vinegar, coconut aminos, salt,
pepper, and cloves. Stir to blend the ingredients.
INGREDIENTS:
Transfer the ground beef and vegetables to a 6-quart
2 T ghee or avocado oil slow cooker.
1 cup chopped onion Add the sauce mixture, and stir to incorporate.
1 cup chopped bell pepper Cover, and cook on LOW for 3–4 hours.
½ cup finely chopped celery Serve the beef with its sauce over toasted keto buns,
½ cup grated carrot along with slow cooker pickled onions and carrots and
1½ lbs ground beef coleslaw or other green salad.
(70/30 beef)
1 cup unsweetened tomato
sauce
⅛ t monk fruit powder
2 T Dijon mustard
1 T apple cider vinegar
2 t coconut aminos
1½ t kosher salt, or to taste
¼ t freshly ground black
pepper
⅛ t ground cloves
Keto buns (recipe on page 23)

Optional: Garnish with slow

cooker pickled onions and
carrots (recipe on page 13)

113
114
 SLOW COOKER
MEATLOAF
Prep: 15 mins METHOD:
Cook: 6-7 hrs
Grease the bottom of the bowl of a 6-quart slow
Total: 6-7 hrs 15 mins cooker with the ghee.

Yield: 6 servings In a large bowl, combine the meat, bell pepper,

onion, sea salt, pork rinds, egg, and broth. Work the
Nutritional info per serving: ingredients together until just combined, then shape
Calories Carbs Protein Fat the meat into a loaf.
558 9g 27g 42g
Arrange the turnips in the bottom of the slow cooker,
and place the meatloaf on top of the turnips.
INGREDIENTS:
Cover, and cook on LOW for 6–7 hours.
1 T ghee
When done, slice and serve the meatloaf with the
1½ lbs ground beef (70/30) turnips, and enjoy!
1 cup finely chopped green
bell pepper
½ cup finely chopped onion
2 t sea salt
1 cup finely ground pork rinds
3 eggs, beaten
¾ cup beef bone broth
(recipe page 1)
3 large turnips, peeled and cut
in half or quartered

115
116
 SWEET AND SOUR
BRISKET
Prep: 25 mins METHOD:
Cook: 8 hrs
Slice the onion into 2-inch slices, and arrange them in
Total: 8 hrs 25 mins a layer on the bottom of the slow cooker.

Yield: 6 servings Season the brisket with the salt and pepper.
In a very large skillet, heat the oil over medium.
Nutritional info per serving:
Sear the brisket until browned on all sides, about 10
Calories Carbs Protein Fat
minutes total. Transfer it to a 6-quart slow cooker.
748 4g 40g 63g
In a medium bowl, mix the ketchup with the erythritol,
INGREDIENTS: monk fruit powder, chicken bone broth, and
1 tablespoon of the red wine vinegar. Pour the mixture
1 medium onion, halved and over the brisket.
thinly sliced
Cover, and cook on LOW for 8 hours until the brisket is
3-lb first-cut brisket tender.
1 T avocado oil Transfer the brisket to a cutting board, and let stand
½ cup keto ketchup for 5 minutes. Slice the brisket across the grain ¼-inch
(recipe page 11) thick, add the remaining 1½ tablespoons of vinegar to
the sauce, and season with salt and pepper. Serve the
2 T erythritol
brisket with the sauce and zucchini or turnip noodles.
¼ t monk fruit powder
½ cup chicken bone broth
(recipe on page 3)
2½ T red wine vinegar
Kosher salt and freshly
ground pepper
Zucchini noodles (or turnip
noodles), spiralized into
ribbons (recipe on page 17)

117
118
 TACO STACK
Prep: 25 mins METHOD:
Cook: 1 hr
To create the meat sauce: Heat 3 tablespoons of oil or
Total: 1 hr 25 mins ghee in a large skillet over medium heat.
Sauté the onion and green pepper with the chili
Yield: 6 servings
powder and ground cumin until the onions are just
Nutritional info per serving: tender. Add the ground beef and cook, stirring until
Calories Carbs Protein Fat the beef is just browned.
532 21g 31g 37g
Add the salt and minced garlic, and stir to combine.
Cook for 1–2 minutes, and then stir in the tomato
INGREDIENTS:
sauce. Continue cooking until hot.
For the meat sauce: Stir in the sliced olives, and set the mixture aside.
4 T avocado oil or ghee,
To create the “cheese” sauce: In a small bowl,
divided
combine the coconut cream, nutritional yeast, salt,
1½ cups chopped onion
lemon juice, and egg, and mix until smooth. If the
1 cup diced green pepper mixture is lumpy, heat it in a small saucepan over
1 T ancho chili powder medium, whisking constantly, until it’s just soft enough
1 t ground cumin to come together.
1½ lbs ground beef (at least
To assemble: Grease the bottom of a 6-quart slow
20% fat)
cooker with the remaining tablespoon oil or ghee.
1 t salt
Line the bottom of the bowl of the slow cooker with 2
4 garlic cloves, minced
tortillas—tear a third tortilla in half, and fill in the side to
1 cup unsweetened tomato create a tortilla layer on the bottom of the pot.
sauce
1 cup chopped olives Spread the tortillas with the meat mixture and ⅓ of the
coconut cream “cheese” sauce.
For the “cheese” sauce:
Cover this layer with another tortilla layer, more meat
1½ cups coconut cream,
softened mixture, and cheese sauce.
3 T nutritional yeast Repeat the layers (you will only have 2 tortillas for the
½ t salt top tortilla layer), ending with the “cheese” sauce.
2 T lemon juice Cover, and cook on HIGH for 1 hour.
1 egg
When ready to serve, remove the slow cooker from
8 keto tortillas (recipe on the base, let the taco stack cool slightly, and then cut
page 15)
into wedges.
Optional: Garnish with salsa Serve with chopped green onion and salsa or diced
(recipe on page 21), chopped
fresh tomatoes, if desired.
green onions, or diced fresh
tomatoes.
119
120
 PORK CHILI
Prep: 10 mins METHOD:
Cook: 8-10 hr
To create the tomato mixture: In a large mixing bowl,
Total: 8-10 hr 10 mins whisk together the crushed tomatoes, half of the
coconut milk, garlic, smoked paprika, cumin seeds,
Yield: 8 servings chipotle powder, dried minced onion, salt, and pepper
Nutritional info per serving: until combined.
Calories Carbs Protein Fat To cook the pork: Pat the roast dry, then season with
381 10g 32g 23g the extra salt and pepper. Poke the roast on all sides
with the tip of a sharp knife, then transfer to the slow
INGREDIENTS: cooker.
Top the roast with the tomato mixture. Cover, and cook
For the tomato mixture:
on LOW for 8–10 hours, until the pork is tender and
2 cups crushed tomatoes cooked through. Remove the pork, and shred using
½ cup coconut milk, divided 2 forks.
6 garlic cloves, minced To create the avocado cream: Juice half of the lime,
3 T smoked paprika and cut the other half into wedges.

2 T cumin seeds Just before serving, combine the avocado, lime juice,
and the remaining coconut milk in a blender, and
½ T chipotle powder
process until smooth.
2 T dried minced onion
Scoop the chili into a bowl, and garnish with lime
½ t salt + extra to taste wedges, avocado cream, pickled veggies (recipe
½ t pepper + extra to taste on page 13), and chives.

For the pork:

¼ t ground black pepper +
extra to taste
2 lbs pork loin roast

To make the avocado cream:

1 lime, divided
1 avocado
¼ cup chives
Optional: Garnish with lime
wedges, pickled veggies
(recipe page 13) and chopped
chives.
121
122
 PORK AND MUSHROOM
STEW
Prep: 25 mins METHOD:
Cook: 8 hrs
Melt the ghee or coconut oil in a heavy skillet set over
Total: 8 hrs 25 mins high heat.

Yield: 4 servings Add the meat in a single layer, making sure that the
pieces do not touch, and cook until brown on all sides.
Nutritional info per serving: If necessary, work in batches so as not to overcrowd
Calories Carbs Protein Fat the pan. Remove the cooked pieces of meat, and
473 9g 39g 33g place in a bowl to collect the juices.
Once all the meat has been cooked and set aside,
INGREDIENTS:
lower the heat to medium, add a little more fat to the
2 T ghee or coconut oil pan if necessary, then throw in the onion and garlic
and cook, stirring often, until the onion is fragrant and
1½ lbs pork loin, cut into
becomes translucent.
1-inch cubes and patted dry
Add the oregano, mustard, ground nutmeg, salt, and
1 medium onion, chopped
pepper. Stir to coat, then add the broth and white wine
1 clove garlic, chopped vinegar.
2 T dried oregano Add the meat and juices back into the pan, bring to a
2 T dried mustard simmer, then transfer to the slow cooker, and cook on
LOW for 6 hours.
½ t freshly ground whole
nutmeg Add the mushrooms and an extra cup of water, and
continue cooking for 2 hours on LOW.
½ t Himalayan salt
Ladle a little bit of the cooking liquid into a measuring
½ t freshly cracked black cup—whisk in the coconut milk and ghee, then return
pepper
to the slow cooker. Add the capers, mix one final time,
1½ cups beef bone broth and serve.
(recipe on page 1)
2 T white wine vinegar
1 lb white button mushrooms
1 cup water
¼ cup full-fat coconut milk
¼ cup ghee
3 T capers
123
124
 BBQ PULLED PORK

Prep: 25 mins METHOD:

Cook: 7-8 hrs
Heat the avocado oil in a large frying pan over
Total: 7-8 hrs 25 mins medium-high heat.

Yield: 6 servings Add the pieces of pork shoulder, and brown on all
sides.
Nutritional info per serving:
Transfer the browned meat to a 6-quart slow cooker.
Calories Carbs Protein Fat
247 6g 14g 19g Combine the remaining ingredients in a medium
saucepan, and bring to a boil.
INGREDIENTS: Cook over medium heat for about 5 minutes, then
pour the sauce over the pork in the slow cooker. Cook
2 T avocado oil
on LOW for 7–8 hours.
3½ lbs boneless pork shoulder
When the pork is cooked, remove it from the slow
cut into 4 pieces
cooker, and shred it using 2 forks.
1 small onion, finely chopped
Return the pork to the slow cooker, and stir to mix it
8 oz canned tomato sauce with the sauce.
(1 cup)
Serve warm on keto rolls or with mashed cauliflower,
3 cloves garlic, crushed and and garnish with pickled onions and carrots. Enjoy!
minced
2 t smoked paprika
3 T coconut aminos
3 T mustard
1 t sea salt
¼ cup apple cider vinegar
⅛ t monk fruit powder, to
taste
Optional: Garnish with pickled
onions and carrots (recipe on
page 13), and serve on keto
rolls (recipe on page 11) or with
mashed cauliflower.

125
126
 PORK CHOPS

Prep: 12 mins METHOD:

Cook: 6 hrs 5 mins
Heat the avocado oil in a skillet over medium heat.
Total: 6 hrs 17 mins Add the pork chops, and brown both sides, about 5–7
minutes total.
Yield: 4-6 servings
Transfer the browned chops to a 6-quart slow cooker.
Nutritional info per serving:
In a small bowl, combine the granulated onion,
Calories Carbs Protein Fat
parsley, paprika, salt, and broth. Mix well. Pour the
425 0g 47g 29g
broth mixture over the pork chops.

INGREDIENTS: Cover, and cook on LOW for 6 hours.

Transfer the pork chops to a serving plate or platter,
1 T avocado oil
and keep warm.
2 large bone-in center-cut
Transfer the juices to a saucepan, and bring them to a
pork chops (~2 lbs)
simmer. Stir in the arrowroot starch mixture and cook,
1 T granulated onion stirring until slightly thickened (about 5 minutes). Stir in
2 t dried parsley the butter until melted and incorporated.

1 t paprika Pour the sauce over the chops, and serve with
mashed turnips or cauliflower mash.
1 t salt
1½ cups chicken bone broth
(recipe page 3)
2 t arrowroot starch mixed
with 1 T cold water
2 T grass-fed butter or ghee

127
128
 BBQ PORK RIBS

Prep: 15 mins METHOD:

Cook: 7-9 hrs 5 mins
In a small bowl, combine the mustard, vinegar, monk
Total: 7-9 hrs 20 mins fruit powder, coconut aminos, onion powder, garlic,
paprika, salt, and pepper, and mix well to combine. Set
Yield: 6 servings
the sauce aside.
Nutritional info per serving: Spread the sliced onion in a layer on the bottom of a
Calories Carbs Protein Fat 6-quart slow cooker.
590 5g 35g 47g
Place the ribs on top, meat side up.

INGREDIENTS: Pour most of the sauce over the ribs, then flip the ribs
so they’re meat side down, and brush the remainder of
¾ cup yellow mustard the sauce over the bottom of the ribs.

½ cup apple cider vinegar Cover, and cook the ribs (meat side down) on LOW
for 7–9 hours.
⅛ t monk fruit powder
Remove the ribs from the pot, and broil for
2 T coconut aminos
3–5 minutes if desired.
½ t onion powder
Serve with mashed cauliflower, and enjoy!
3 cloves garlic, minced
1 t paprika
¾ t salt
½ t black pepper
1 large onion, halved, thinly
sliced
3 lbs bone-in baby back pork
ribs

129
130
 STUFFED PEPPERS

Prep: 15 mins METHOD:

Cook: 6-7 hrs
In a medium mixing bowl, combine the ground pork,
Total: 6-7 hrs 15 mins finely chopped onion, cauliflower rice, paprika, sea
salt, pepper, and cumin, and mix until well blended.
Yield: 6 servings
In a separate bowl, combine the tomato sauce and
Nutritional info per serving: oregano, and mix to combine, then set aside.
Calories Carbs Protein Fat
Cut the tops off the peppers, and remove the seeds.
383 23g 24g 23g
Fill the peppers with equal portions of the ground pork
INGREDIENTS: and cauliflower rice mixture.
Top each pepper with 1 tablespoon of ghee/oil.
1 lb ground pork
Place the stuffed peppers in a 6-quart slow cooker,
¼ cup finely chopped onion
and pour the tomato sauce over the peppers.
2 cups raw cauliflower rice
Cover, and cook on LOW for 6–7 hours until the meat
(recipe on page 19)
is cooked and the peppers are tender.
1 t paprika
Serve, and enjoy!
1 t sea salt
½ t black pepper
¼ t ground cumin
3 cups (24 oz) tomato sauce
1 t oregano
6 small bell peppers
6 T ghee or avocado oil

131
132
 RED SAUCE AND
SPAGHETTI SQUASH
Prep: 15 mins METHOD:
Cook: 3 hrs
Heat the avocado oil over medium heat in a frying pan.
Total: 3 hrs 15 mins Add the pork, and cook until browned, crumbling as
you cook.
Yield: 6 servings
While the pork cooks, cut the spaghetti squash in half
Nutritional info per serving: widthwise, and scoop out the seeds. Set the squash
Calories Carbs Protein Fat halves aside.
310 10g 18g 22g
Add the tomatoes, garlic, apple cider vinegar, and
herbs to the bowl of a 6-quart slow cooker. Mix in the
INGREDIENTS:
cooked pork and prosciutto. Stir all the ingredients to
1 T avocado oil mix.

1 lb ground pork Place the squash cut side down in the sauce. Cover
the pot, and cook on LOW for 3 hours.
1 medium spaghetti squash
(about 4 lbs) When the sauce and squash are finished cooking,
carefully remove the squash, and set it aside to cool
2 (28 oz) cans diced tomatoes
slightly. When the squash is cool enough to handle,
5 cloves garlic, minced scrape out the noodles.
2 T apple cider vinegar Divide the squash noodles among 6 bowls or meal
1 t dried oregano prep containers, and divide the sauce evenly over the
noodles. Serve warm, and enjoy!
2 sprigs fresh thyme
2 sprigs fresh basil
¼ t crushed red pepper flakes
1 t sea salt
¼ t black pepper
3 oz prosciutto, finely diced

133
134
 BRAISED LAMB SHANKS
WITH PINE NUTS
Prep: 25 mins METHOD:
Cook: 4 hrs 5 mins
In a small bowl, combine the salt, pepper, and
Total: 4 hrs 30 mins coconut flour, and mix to combine.

Yield: 6 servings One at a time, toss the lamb shanks in the coconut
flour mixture until they are coated.
Nutritional info per serving:
In a large skillet, heat the oil over medium heat.
Calories Carbs Protein Fat
416 5g 44g 24g When the oil is hot, add the lamb shanks, and sear on
all sides until browned, about 10 minutes. Transfer the
INGREDIENTS: shanks to a 6-quart slow cooker.
Add the chicken bone broth, dill sprigs, garlic, onion,
½ t sea salt and lemon.
¼ t black pepper Cover the slow cooker, and cook on HIGH until the
2 T coconut flour lamb is tender, about 4 hours.

4 bone-in lamb shanks (about Transfer the shanks to shallow bowls, and keep warm.
3½ lbs) Transfer the cooking juices to a small saucepan,
3 T avocado oil setting 2–3 tablespoons aside in a small bowl. Add the
arrowroot starch to the small bowl with the liquid, and
½ cup chicken bone broth
mix to make a slurry. Then add the slurry to the pot,
(recipe page 3)
and cook until the starch is dissolved and juices begin
4 dill sprigs + 1½ T finely- to thicken slightly, about 5 minutes.
chopped dill for garnish
Stir in 1 tablespoon of the chopped dill and lemon
2 garlic cloves, thinly sliced juice, and season the juices with salt to taste.
½ medium onion, diced Spoon the juices along with the onion and lemon over
1 small lemon, sliced, seeds the lamb shanks.
picked out Sprinkle with the pine nuts and the remaining ½
2 t arrowroot starch tablespoon of chopped dill, and serve with cauliflower
rice. Enjoy!
1 T freshly squeezed lemon
juice
½ cup toasted pine nuts
Sautéed cauliflower rice, for
serving (recipe page 19)
135
136
 SWEDISH
CABBAGE ROLLS
Prep: 25 mins METHOD:
Cook: 6-8 hrs
Remove 12 of the largest leaves from the head of the
Total: 6-8 hrs 25 mins cabbage.

Yield: 6 servings Bring a large pot of water to a boil. Place the leaves
in the water, and boil for 2–4 minutes, until they turn a
Nutritional info per serving: brighter green and just begin to soften. Remove them,
Calories Carbs Protein Fat and drain thoroughly, then set the leaves aside.
238 9g 31g 8g
In a large bowl, combine the beaten egg, finely
chopped onion, salt, pepper, ground turkey, and
INGREDIENTS:
cauliflower rice.
1 large head of cabbage Place about a ⅓ cup of the ground turkey and “rice”
1 large egg, beaten mixture in the center of each boiled cabbage leaf, and
roll it to form into a cylinder shape. Fold in the sides
¼ cup finely chopped onion and roll the ends over the meat (like a burrito) until the
1 t salt filling is completely encased.
¼ t freshly ground black Place the stuffed cabbage rolls seam-side down in a
pepper 6-quart slow cooker.
1¼ lbs dark meat turkey In another bowl, combine the tomato sauce with
1 cup raw cauliflower rice the canned tomatoes, monk fruit powder, vinegar,
(recipe on page 19) and coconut aminos, and mix to incorporate the
ingredients.
1 (8 oz) can tomato sauce
Pour the sauce mixture over the cabbage rolls.
1 (14.5 oz) can diced tomatoes
Cover the pot, and cook on LOW for about 6–8 hours.
⅛ t monk fruit powder Serve warm, and enjoy!
1 t apple cider vinegar
1 t coconut aminos

137
138
 SLOW COOKER
GUMBO
Prep: 10 mins METHOD:
Cook: 7 hrs
Add all the ingredients, except the shrimp, to a 6-quart
Total: 7 hrs 10 mins slow cooker. Stir, and mix well.

Yield: 8 servings Cook on LOW for 7 hours.

Add the shrimp 20 minutes before serving.
Nutritional info per serving:
Calories Carbs Protein Fat Keep warm, and enjoy!
454 10g 64g 22g

INGREDIENTS:

3 lbs boneless, skinless

chicken thighs
1 lb sausage, cut into rounds
1 bell pepper, diced
1 onion, diced
2 celery stalks, diced
5 cloves fresh garlic, peeled
and diced
6 oz tomato paste
15 oz diced tomatoes
1–2 cups chicken bone broth
(recipe on page 3)
1 T Cajun seasoning
½ t cayenne
½ t thyme
½ t oregano
½ t pepper
1 lb frozen shrimp, deveined,
no tails

139
140
 KETO JAMBALAYA
Prep: 10 mins METHOD:
Cook: 4-5 hrs 15 mins
Add all the ingredients, except the shrimp and riced
Total: 4-5 hrs 25 mins cauliflower, to a 6-quart slow cooker. Stir to mix well.

Yield: 6 servings Cook on LOW for 4–5 hours.

Stir in the shrimp and cauliflower rice, and cook for an
Nutritional info per serving:
additional 15 minutes or until the shrimp are no longer
Calories Carbs Protein Fat
pink.
336 12g 38g 17g
Remove the bay leaves before serving, and top with
INGREDIENTS: cilantro or parsley.

1 lb boneless, skinless chicken Enjoy!

thighs cut into pieces
1 lb Andouille sausage, cut
into 1-inch rounds
1 bell pepper, diced
2 celery stalks, sliced
1 small onion, diced
15 oz diced tomatoes
¾ cup chicken bone broth
(recipe on page 3)
3 garlic cloves, peeled and
diced
2 bay leaves
1 t salt
1 t garlic powder
1 t paprika
1 t oregano
1 t thyme
½ t pepper
½ t cayenne
½ t onion powder
½ lb shrimp
1½–2 cups cauliflower, riced
(raw) (recipe on page 19)
Optional: Top with chopped
cilantro or parsley.
141
142
 FIERY SHRIMP
TACOS
Prep: 10 mins METHOD:
Cook: 2-3 hrs
Peel the shrimp, and remove the tails.
Total: 2-3 hrs 10 mins
Layer the raw shrimp at the bottom of the slow cooker.
Yield: 5 servings Drizzle with 1 tablespoon olive oil, then mix in the
chopped onion.
Nutritional info per serving:
Calories Carbs Protein Fat Drain the canned, fire-roasted tomatoes, and pour it
124 10g 24g 3g over the shrimp. Stir together.
Add the bell pepper and the rest of the ingredients,
INGREDIENTS: including seasonings and cilantro. Stir all together.

1 lb medium shrimp, peeled Cook on LOW for 2–3 hours.

and tails off, fresh or frozen
Check on the shrimp around 2 hours of cooking. If they
(*see tip)
look almost done, cook for another 30 minutes to an
1 T olive oil hour. They should be seasoned nicely and pink, similar
½ cup chopped onion to that of steamed shrimp.
1 (14.5 oz) can fire-roasted
Serve with Bibb lettuce leaves or keto tortillas.
stewed tomatoes, diced
Top with a selection of your favorite toppings, such
1 bell pepper, chopped
(about a ½ cup) as extra cilantro, chopped purple cabbage, chopped
green onion, coconut yogurt, avocado, jalapeño
½ cup chunky salsa
pepper, or pickled onions and carrots.
Dash of sea salt and black
pepper
½ t cumin *Tip: If you are using frozen shrimp, quickly thaw in
½ t chili powder or ancho chili water for 10 minutes, then peel.
powder
¼ t paprika or cayenne pepper
1 t minced garlic
3–4 T chopped cilantro
Keto tortillas (recipe on page 15)
or Bibb lettuce leaves to serve.
Optional: Top with extra cilantro,
chopped purple cabbage,
chopped green onion, coconut
yogurt, avocado, jalapeño
pepper, or pickled onions and
carrots (recipe page 13).
143
dessert.
146
 DAIRY-FREE FUDGE

Prep: 5 mins METHOD:

Cook: 1 hrs 30 mins
Line an 8x8-inch baking dish with parchment paper,
Total: 1 hrs 35 mins and set it aside.

Yield: 25 servings Pour the coconut milk into a 6-quart slow cooker, then
add the chocolate chips, vanilla, stevia, and salt, and
Nutritional info per serving: stir to combine.
Calories Carbs Protein Fat
Cover with a paper towel, and place the lid on slightly
98 1g 0g 9g
ajar to allow steam to escape. (Water is the enemy of
chocolate!)
INGREDIENTS:
Cook on LOW for 1½ hours.
1 cup full-fat coconut milk
Turn off, and stir the mixture well until it’s smooth.
2½ cups sugar-free chocolate
Spread the fudge mixture in an even layer in the
chips prepared baking dish.
1 t vanilla extract Chill in the fridge for 1 hour or until firm.
1-2 t liquid stevia, to taste Cut into 25 equal square pieces, and store in an airtight
⅛ t of salt container in the fridge up to 2 weeks.

Note: The fudge tastes best once it’s been in the

fridge for 24 hours. Please refer to the Keto Slow
Cooker Shopping and Cooking Guide for images and
instructions on how to place the paper towels on top
of the slow cooker.

147
148
 BLUEBERRY LEMON
CAKE
Prep: 10 mins METHOD:
Cook: 2 hrs 35 mins
For the blueberry lemon sauce: In a small saucepot,
Total: 2 hrs 45 mins combine the blueberries, lemon juice, ghee, and
monk fruit powder over medium heat. Stir to combine,
Yield: 10 servings
and bring to a boil.
Nutritional info per serving: In a small mixing bowl, whisk the tapioca flour with 2
Calories Carbs Protein Fat tablespoons water until dissolved. Add the mixture to
267 6g 4g 26g the blueberries, and stir to incorporate.
Reduce the heat, and simmer for 3–4 minutes, stirring
INGREDIENTS:
occasionally, until the sauce is thickened. Smash the
For the blueberry lemon sauce: blueberries with a wooden spoon as you stir.

⅓ cup blueberries For the cake: In a large mixing bowl, whisk together
the ghee, coconut cream, lemon juice, lemon zest,
¼ cup lemon juice and eggs.
¼ cup ghee Sift in the almond flour, coconut flour, monk fruit
1 T monk fruit powder powder, and baking powder. Stir until just combined.

1 T tapioca flour Transfer the mixture to a 6-quart slow cooker, and

smooth into an even layer.
2 T water
Pour the blueberry swirl over the cake, then use the tip
For the cake: of a butter knife to gently swirl the mixture into the top
layer of the cake.
½ cup melted ghee
Cook for 2½ hours on HIGH.
½ cup coconut cream
Serve warm or cool.
¼ cup lemon juice
1½ T lemon zest

4 eggs

2 cups almond flour

¼ cup coconut flour

3 T monk fruit powder, divided

2 t baking powder

149
150
 MOLTEN LAVA
CAKE
Prep: 10 mins METHOD:
Cook: 2 hrs
Lightly grease the slow cooker insert with the coconut
Chill: 10 mins oil.

Total: 2 hrs 20 mins In a large mixing bowl, whisk together the eggs,
almond milk, melted coconut oil, and vanilla extract
Yield: 12 servings until combined.
Nutritional info per serving: Into the wet ingredients, sift the almond flour, monk
Calories Carbs Protein Fat fruit powder, cacao, and baking powder. Whisk just
109 1g 2g 10g until a smooth batter forms.
Fold in the chocolate chips.
INGREDIENTS:
Transfer the mixture into the slow cooker, and smooth
6 T melted coconut oil + extra into an even layer.
for greasing Cook on LOW for 2 hours, until set.
3 eggs Cool in the slow cooker for 10 minutes. Scoop onto a
plate, and enjoy warm.
½ cup unsweetened almond
milk

2 t vanilla extract

¾ cup almond flour

¼ cup monk fruit powder
3 T raw cacao powder

1 T baking powder

¼ cup sugar-free dark

chocolate chips

151
152
 MOCHA PUDDING
CAKE
Prep: 15 mins METHOD:
Cook: 2 hrs
Grease a 6-quart slow cooker with butter or coconut oil.
Total: 2 hrs 15 mins In a small saucepan, melt the butter and sugar-
free chocolate over low heat, whisking occasionally
Yield: 6 servings
until melted and incorporated. When everything is
Nutritional info per serving: incorporated and smooth, set the mixture aside.
Calories Carbs Protein Fat In a small bowl, whisk together the coconut cream,
383 6g 8g 36g ground coffee, and vanilla, and set aside.
Combine the cocoa, almond flour, and salt in a small
INGREDIENTS: bowl, and set aside.
In a medium bowl, beat the eggs with an electric
¾ cup grass-fed butter
mixer on high speed. Gradually add the granulated
2 oz sugar-free chocolate, sweetener. Continue to beat on high speed until
chopped combined and the mixture begins to thicken.

½ cup coconut cream Turn the mixer speed to low, and slowly add in the
butter-chocolate mixture.
1 T ground coffee
Add the cocoa, almond flour, and salt mixture.
1 t vanilla extract Finally, add in the coconut cream, coffee, and vanilla
¼ cup unsweetened cocoa mixture, and mix until all ingredients are completely
powder combined.
Pour the batter into the prepared slow cooker.*
⅓ cup almond flour
Place a paper towel over the top of the slow cooker
¼ t salt before placing the lid on top (the paper towel absorbs
5 large eggs condensation and allows the top of the cake to dry out).

⅔ cup granulated erythritol Cook on LOW for 2 hours. When the cake is ready, turn
the slow cooker off, but do not remove the lid or paper
Butter or coconut oil spray to towel until ready to serve.
grease slow cooker Serve the cake warm, garnished with coconut whipped
cream or keto ice cream, if desired.
Optional: Serve with coconut
whipped cream or keto ice Store in an airtight container for up to 4 days. Enjoy!
cream on top.
*Note: Please refer to the Keto Slow Cooker Shopping
and Cooking Guide for images and instructions on how
to place the paper towels on top of the slow cooker.

153
154
 VANILLA CUSTARD

Prep: 10 mins METHOD:

Cook: 2 hrs
Combine all the ingredients in a medium bowl, and
Chill: 1 hr whisk together until well combined.

Total: 3 hrs 10 mins Lay a canning rack or 4–5 butter knives* on the bottom
of the slow cooker (so the ramekins don’t directly
Yield: 4 servings touch the bottom of the pot).
Nutritional info per serving: Place 4 ramekins on the rack or the knives. Be sure to
Calories Carbs Protein Fat position them in the center so that their sides are not
219 2g 3g 21g in direct contact with the slow cooker. This will prevent
the custard from browning on the edges.
INGREDIENTS: Distribute the custard mixture evenly between the
ramekins, filling each about ½–¾ full.
2 large eggs
Add enough water to the slow cooker to come halfway
1 t vanilla extract
up the sides of the ramekins.
¼ + ⅛ t monk fruit powder Place the lid on the slow cooker, and cook for 2 hours
2 cups full-fat coconut milk on HIGH or until the center is set but still jiggly.

2 t arrowroot starch Remove from the slow cooker and cool to room
temperature (about 1 hour), then place in the fridge to
Optional: Garnish with chill completely.
coconut whipped cream and
cinnamon. Top with coconut whipped cream and a dash of
cinnamon, and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for images and instructions on how
to use a canning rack or butter knives in a slow cooker.

155
156
 LEMON CUSTARD

Prep: 10 mins METHOD:

Cook: 2 hrs
Combine all the ingredients in a medium bowl, and
Chill: 1 hr whisk together until well combined.

Total: 3 hrs 10 mins Lay a canning rack or 4–5 butter knives* on the bottom
of the slow cooker (so the ramekins don’t directly
Yield: 4 servings touch the bottom of the pot).
Nutritional info per serving: Place 4 ramekins on the rack or the knives. Be sure to
Calories Carbs Protein Fat position them in the center so that their sides are not
203 3g 3g 18g in direct contact with the slow cooker. This will prevent
the custard from browning on the edges.
INGREDIENTS: Distribute the custard mixture evenly between the
ramekins, filling each about ½–¾ full.
2 large eggs
Add enough water to the slow cooker to come halfway
¼ cup freshly squeezed lemon up the sides of the ramekins.
juice
Place the lid on the slow cooker, and cook for 2 hours
2 t fresh lemon zest on HIGH or until the center is set but still jiggly.
1 t vanilla extract Remove from the slow cooker and cool to room
¼ + ⅛ t monk fruit powder temperature (about 1 hour), then place in the fridge to
chill completely.
1¾ cups full-fat coconut milk
Top with coconut whipped cream and a pinch of
2 t arrowroot starch lemon zest, and enjoy!

Optional: Garnish with lightly

sweetened coconut whipped
*Note: Please refer to the Keto Slow Cooker Shopping
cream + extra lemon zest.
and Cooking Guide for images and instructions on how
to use a canning rack or butter knives in a slow cooker.

157
158
 CHOCOLATE CUSTARD
Prep: 15 mins METHOD:
Cook: 1 hr 30 mins
Combine a ¼ cup coconut milk and the arrowroot
Chill: 1 hr starch in a small bowl and whisk until completely
combined. Add it to the remaining coconut milk in a
Total: 2 hrs 45 mins
medium saucepan and heat over medium heat.
Yield: 4 servings When the mixture begins to thicken, remove it from
the heat and add all the remaining ingredients except
Nutritional info per serving:
for the eggs — stir constantly until the mixture is
Calories Carbs Protein Fat
smooth and the chocolate chips are completely
265 12g 5g 23g
melted and combined. Once the mixture has cooled
slightly, add the eggs and whisk well until they are
INGREDIENTS: completely combined.

1¾ cups full-fat coconut milk, Lay a canning rack or 4–5 butter knives* on the bottom
divided of the slow cooker (so the ramekins don’t directly
touch the bottom of the pot).
1 T arrowroot
Place 4 ramekins on the rack or the knives. Be sure to
⅓ cup Lilly’s chocolate baking
position them in the center so that their sides are not
chips
in direct contact with the slow cooker. This will prevent
¼ t vanilla the custard from browning on the edges.
¼ t monk fruit powder Distribute the custard mixture evenly between the
1 T cacao powder ramekins, filling each about ½–¾ full.
2 eggs Add enough water to the slow cooker to come halfway
up the sides of the ramekins.
Place the lid on the slow cooker, and cook for 1½
hours on HIGH, until the center is set but still jiggly.
Remove from the slow cooker and cool to room
temperature (about 1 hour), then place in the fridge to
chill completely.
Top with coconut whipped cream and a dash of sea
salt and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for images and instructions on how
to use a canning rack or butter knives in a slow cooker.

159
160
 RASPBERRY CUSTARD
Prep: 10 mins METHOD:
Cook: 2 hrs
Combine all the ingredients except the raspberries in a
Chill: 1 hr medium bowl, and whisk together until well combined.

Total: 3 hrs 10 mins Place the raspberries in a blender, and pulse it a few
times to break them down so that there are chunks of
Yield: 4 servings
raspberries.
Nutritional info per serving:
Add the raspberries to the rest of the ingredients and
Calories Carbs Protein Fat
mix well to combine.
202 3g 3g 18g
Lay a canning rack or 4–5 butter knives* on the bottom
INGREDIENTS: of the slow cooker (so the ramekins don’t directly
touch the bottom of the pot).
2 large eggs
Place 4 ramekins on the rack or the knives. Be sure to
1 t vanilla extract position them in the center so that their sides are not
¼ + ⅛ t monk fruit powder in direct contact with the slow cooker. This will prevent
the custard from browning on the edges.
1¾ cups full-fat coconut milk
Distribute the custard mixture evenly between the
2 t arrowroot starch
ramekins, filling each about ½–¾ full, making sure to
⅓ cup fresh raspberries evenly distribute the raspberry chunks.
Optional: Garnish with lightly Add enough water to the slow cooker to come halfway
sweetened coconut whipped up the sides of the ramekins.
cream.
Place the lid on the slow cooker, and cook for 2 hours
on HIGH or until the center is set but still jiggly.

Remove from the slow cooker, and cool to room

temperature (about 1 hour), then place in the fridge to
chill completely.

Top with coconut whipped cream and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping

and Cooking Guide for images and instructions on how
to use a canning rack or butter knives in a slow cooker.

161
162
 CARROT CAKE WITH
CASHEW FROSTING
Prep: 20 mins METHOD:
Cook: 3 hrs
For the carrot cake: Grease the ceramic interior of a
Total: 3 hrs 20 mins 6-quart slow cooker, and then line with parchment
paper on the sides for easy removal. Grease the
Yield: 16 servings
parchment paper with ghee.
Nutritional info per serving:
In a large bowl, whisk together the almond flour,
Calories Carbs Protein Fat
sweetener, shredded coconut, chopped nuts,
216 6g 6g 19g
collagen powder, baking powder, cinnamon, fresh and
INGREDIENTS: ground ginger, cloves, and salt.
For the carrot cake: Stir in the shredded carrots, eggs, coconut oil, nut
1½ cups almond flour milk, and vanilla extract until well incorporated.
1 t monk fruit powder
½ cup shredded coconut Spread the batter in the prepared slow cooker, and
¾ cup chopped walnuts cook on LOW for 3 hours.
¼ cup grass-fed collagen While the cake is still cooking, prepare the frosting.
powder
1 t baking powder For the frosting: For the frosting, add all ingredients to
1 t ground cinnamon a high-speed blender, and blend until smooth. Store
¼ t ground ginger in an airtight container in the fridge until the cake has
½ inch fresh ginger, peeled finished cooking and is fully cooled. The frosting will
and grated
become thicker and easier to spread the longer it
¼ t ground cloves
stays in the fridge.
¼ t salt
2 cups grated carrots To assemble: Once the cake is done, let it cool
4 large eggs, room temperature completely. Grasp the edges of the parchment, gently
¼ cup coconut oil, melted lift the cake out, and transfer to a serving platter.
¼ cup nut milk (cashew or
almond) Spread the cashew frosting over the cake once it’s
½ t vanilla extract fully cooled down.
2–3 T ghee, for greasing

For the frosting:

1 cup cashew nuts, soaked in
water for 4–6 hours
1 t vanilla extract
½ cup coconut cream
¼ t cinnamon
½ t fresh ginger, grated
1–2 t liquid stevia, to taste
163
164
 STRAWBERRY RHUBARB
CRUMBLE
Prep: 10 mins METHOD:
Cook: 2 hrs
For the filling:
Total: 2 hrs 10 mins
Add all the ingredients to a large bowl, and mix
Yield: 6 servings together. Set the bowl aside.
For the crumble:
Nutritional info per serving:
Calories Carbs Protein Fat In a food processor, pulse the walnuts until finely
445 10g 7g 43g chopped.
Pulse in the coconut flour, almond flour, flaxseed
INGREDIENTS: meal, monk fruit powder, cinnamon, vanilla, and salt
until combined.
For the filling:
Pulse in the coconut oil until a crumbly dough is
1 cup, finely diced strawberries
formed.
1 cup, finely diced rhubarb
To assemble:
2 t lemon juice
Pour the filling into the greased bowl of a 4-quart slow
2 T coconut oil, melted
cooker, and top with the crumble.
1 t vanilla extract
Place several layers of paper towels on top of the slow
1 t monk fruit powder
cooker, and then set the lid in place. This will prevent
1 t psyllium fiber condensation from dripping back into the slow cooker.
For the crumble: Cook on LOW for 2 hours.
1 cup, finely diced walnuts Once finished, let it cool completely, then serve with a
⅓ cup coconut flour dollop of coconut yogurt. Enjoy!
⅓ cup almond flour
¼ cup flaxseed meal Tip: This strawberry rhubarb crumble is best served in
¼ t monk fruit powder a jar or parfait glass with a dollop of coconut yogurt.
1 t ground cinnamon
¼ t vanilla extract
¼ t sea salt
6 T coconut oil

Optional: Serve with a dollop

of coconut yogurt. (*see tip
right)
165
index.
A
Artichoke Chicken ................................................................................................................. 73

B
Barbacoa Beef ......................................................................................................................... 97
BBQ Pork Ribs .......................................................................................................................... 129
BBQ Pulled Pork ..................................................................................................................... 125
Beef Bone Broth ..................................................................................................................... 1
Beef Short Ribs ........................................................................................................................ 101
Beef Tagine ................................................................................................................................. 105
Blueberry Breakfast Blondies ....................................................................................... 37
Blueberry Compote Coconut Yogurt ...................................................................... 43
Blueberry Lemon Cake ..................................................................................................... 149
Braised Lamb Shanks with Pine Nuts .................................................................... 135
Breakfast Bacon Bake ........................................................................................................ 31
Broccoli “Cheese” Soup .................................................................................................... 61

C
Cabbage Soup ......................................................................................................................... 57
Cacao Coconut Yogurt ...................................................................................................... 45
Carrot Cake with Cashew Frosting ............................................................................ 163
Cauliflower Rice ...................................................................................................................... 19
“Cheesy” Chicken Taquitos ............................................................................................. 95
Chicken Bone Broth ............................................................................................................. 3
Chicken Cacciatore ............................................................................................................... 67
Chicken Chili .............................................................................................................................. 81
Chicken Tikka Masala ......................................................................................................... 71
Chicken Tortilla Soup .......................................................................................................... 59
Chinese Five-Spice Beef .................................................................................................. 99
Chipotle Chicken Soup ...................................................................................................... 51
Chocolate Custard ................................................................................................................ 159
Clam Chowder ......................................................................................................................... 55
Coconut Curry Chicken ..................................................................................................... 75
Creamy Shrimp Soup .......................................................................................................... 53
Creamy Sundried Tomato Chicken ........................................................................... 87

166
D
Dairy-Free Fudge .................................................................................................................... 147
Dijon Mustard Chicken ........................................................................................................ 79

F
Fiery Shrimp Tacos ................................................................................................................ 143

G
Garlic Ghee .................................................................................................................................. 9
Garlic “Parmesan” Wings ................................................................................................... 69
General Tso’s Chicken ......................................................................................................... 85
Grain-Free Granola ................................................................................................................ 33

H
Herbed Chicken and Brussels Sprouts .................................................................. 89

I
Indian Spiced Cauliflower Chicken ............................................................................ 93

K
Keto Buns ..................................................................................................................................... 23
Keto Jambalaya ....................................................................................................................... 141
Keto Ketchup ............................................................................................................................. 11
Keto Tortillas ............................................................................................................................... 15

L
Lemon Custard ......................................................................................................................... 157
Low-Carb “Oatmeal” ............................................................................................................. 35

M
Meatballs in Tomato Sauce ............................................................................................. 111
Mexican Beef Machaca ...................................................................................................... 107
Mocha Pudding Cake .......................................................................................................... 153
Molten Lava Cake .................................................................................................................. 151

N
Nacho Soup ................................................................................................................................ 63
No-Bean Beef Chili ................................................................................................................ 103

167
P
Pickled Veggies ....................................................................................................................... 13
Plain Coconut Yogurt .......................................................................................................... 39
Pork and Mushroom Stew ............................................................................................... 123
Pork Chili ....................................................................................................................................... 121
Pork Chops ................................................................................................................................. 127

R
Raspberry Chia Coconut Yogurt ................................................................................. 41
Raspberry Custard ................................................................................................................ 161
Red Sauce and Spaghetti Squash ............................................................................ 133
Ropa Vieja .................................................................................................................................... 109

S
Salsa Verde ................................................................................................................................. 21
Salsa Verde Chicken ............................................................................................................ 77
Sausage Casserole ............................................................................................................... 29
Shakshuka ................................................................................................................................... 27
Shredded Chicken Tacos ................................................................................................. 65
Slow Cooker Cashew Chicken ..................................................................................... 91
Slow Cooker Gumbo ........................................................................................................... 139
Slow Cooker Meatloaf ........................................................................................................ 115
Sloppy Joes ................................................................................................................................ 113
Strawberry Rhubarb Crumble ...................................................................................... 165
Stuffed Peppers ...................................................................................................................... 131
Swedish Cabbage Rolls .................................................................................................... 137
Sweet and Sour Brisket ..................................................................................................... 117
Sweet Chili Drumsticks ...................................................................................................... 83

T
Taco Stack ................................................................................................................................... 119
Turmeric Ghee ......................................................................................................................... 7

V
Vanilla Custard ......................................................................................................................... 155
Vanilla Ghee ............................................................................................................................... 5

Z
Zucchini Noodles ................................................................................................................... 17
Zuppa Toscana ........................................................................................................................ 49

168
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