©2018 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.

com
Ketosis is a natural metabolic state where the body will start
breaking down your own body fat to fuel the body's normal,
everyday functions.
Establishing the metabolic state of ketosis even for a short period
of time has many outstanding benefits.
- Increase the body's ability to utilize fats for fuel.
- Once in ketosis the body actually prefers ketones to glucose
for energy.
- Lower insulin levels.
- Suppress your appetite. This book is dedicated to those on
the lifelong journey of eating healthy, losing weight, and
feeling better about themselves.

For Sarah

©2018 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

Table of Contents
Appetizers & Dips...................................................................................................................................................... 4 d.
Beef................................................................................................................................................................................... 29 d.
Breakfast........................................................................................................................................................................ 57
ed.
Breads, Biscuits, and Muffins ................................................................................................................................ 78
d.
Condiments & Dressing ........................................................................................................................................... 93
d.
Desserts.......................................................................................................................................................................... 117
d.
Fish ................................................................................................................................................................................... 148
d.
Poultry ............................................................................................................................................................................ 176
d.
Pork.................................................................................................................................................................................. 208
d.
Salads .............................................................................................................................................................................. 233
d.
Sauces & Marinades .................................................................................................................................................. 261
d.
Seafood ........................................................................................................................................................................... 281
d.
Side Dishes .................................................................................................................................................................... 306
d.
Snacks ............................................................................................................................................................................. 338
d.
Soups & Stews ............................................................................................................................................................. 367
Vegetarian ..................................................................................................................................................................... 388

©2018 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

4
Artichoke Bruschetta Servings: 4

Prep Time: 10 min Per Serving – Fat: 14g Protein: 3g Net Carbs: 6g

Ingredients
1 (14-ounce) can artichoke hearts , drained and chopped
2 cloves garlic, minced
1 teaspoon sea, salt
1/2 teaspoon freshly ground, black pepper
1/2 red bell, pepper, finely chopped
1/4 cup extra-virgin, olive oil
3 tablespoons minced fresh, basil
2 tablespoons finely chopped, red onions
1 tablespoon drained, capers
Directions
1. Mix artichoke hearts, garlic, sea salt, and black pepper together in a large bowl; add red bell
pepper, olive oil, basil, and onion and stir well. Top artichoke mixture with capers.

5
Avocado Shrimp Ceviche Servings: 4

Prep Time: 30 min Cook Time: 60 min Per Serving – Fat: 3g Protein: 28g Net Carbs: 9g

Ingredients
2 pounds large, shrimp, - peeled, deveined and chopped
3/4 cup fresh, lime juice
5 roma (plum), tomatoes, diced
1 white, onion, chopped
1/2 cup chopped fresh, cilantro
1 tablespoon Worcestershire sauce
1 tablespoon low sugar, ketchup
1 teaspoon hot pepper, sauce
salt and, pepper, to taste
1 avocado, - peeled, pitted and diced
Directions
1. Place the shrimp and lime juice into a large bowl, and stir to coat. Let stand for about 5 minutes,
or until shrimp are opaque. The lime juice will cook them. Mix in the tomatoes, onion, and cilantro
until coated with lime juice; cover and refrigerate for 1 hour.

2. Remove from the refrigerator, and mix in the Worcestershire sauce, ketchup, hot sauce, salt and
pepper. We have our own hot sauce recipe, but you can use whatever hot sauce you like, or leave it
out and let people add their own when serving.

3. Serve with low carb saltine crackers. Best with hot sauce of your choice.

6
Baba Ghanoush Servings: 12

…Prep Time: 3 hrs 30 min, Cook Time: 40 min Per Serving – Fat: 2g Protein: 0g Net Carbs: 0g

Ingredients
1 eggplant
1/4 cup lemon juice
1/4 cup tahini
2 tablespoons sesame seeds
2 cloves garlic, minced
salt and, pepper, to taste
1 1/2 tablespoons olive oil
Directions
1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.

2. Place eggplant on baking sheet, and make holes in the skin with a fork. Roast it for 30 to 40
minutes, turning occasionally, or until soft. Remove from oven, and place into a large bowl of cold
water. Remove from water, and peel skin off.

3. Place eggplant, lemon juice, tahini, sesame seeds, and garlic in an electric blender, and puree.
Season with salt and pepper to taste. Transfer eggplant mixture to a medium size mixing bowl, and
slowly mix in olive oil. Refrigerate for 3 hours before serving.

7
6 Layer Taco Salad Servings: 4

Prep Time: 20 min, Cook Time: 2 hrs Per Serving – Fat: 29g Protein: 23g Net Carbs: 10g

Ingredients
1 pound ground beef
4 cups shredded, iceberg lettuce
1 medium, tomato, seeded and chopped
1 1/2 cups shredded cheddar or Monterey jack, cheese
1/4 cup sliced pitted ripe, olives
1/4 cup sliced, green onion
1 6 ounce carton frozen, avocado dip, thawed
1/2 cup dairy, sour cream
1 4 ounce can chopped green, chili, peppers, drained
1 tablespoon milk
1 clove garlic, minced
1/2 teaspoon chili powder
1 chopped, tomato, (optional)
Directions
1. In a 2-1/2-quart glass salad bowl layer lettuce, tomato, cheese, olives, and onion.

2. For dressing, in a medium bowl stir together avocado dip, sour cream, chili peppers, milk, garlic,
and chili powder. Spread over the top of the salad. If desired, sprinkle with chopped tomato. Cover
the surface with plastic wrap and chill for at least 2 hours or up to 24 hours.

3 Brown beef in a frying pan.

3. Before serving, toss salad together and place beef on top. Makes 4 servings.

8
7 layer seafood dip Servings: 24

Prep Time: 15 min, Cook Time: 2 hrs Per Serving – Fat: 5g Protein: 6g Net Carbs: 5g
Ingredients
1 (8-ounce) package, cream cheese, softened
1/2 cup sour cream
1/4 cup mayonnaise
1 cup seafood cocktail sauce
1/2 cup chopped green bell, pepper
3 green, onions, chopped
1 tomato, seeded and chopped
1 cup cooked, crabmeat
1 cup cooked baby, shrimp
1 cup finely shredded, mozzarella cheese
Directions
1. In a medium bowl, blend cream cheese, sour cream and mayonnaise.

2. In the bottom of an 12-inch round serving dish, spread the cream cheese mixture. Pour cocktail
sauce evenly over the mixture. Layer with green bell pepper, green onions and tomato. Top with
crabmeat and shrimp. Sprinkle with mozzarella.

3. Cover and chill in the refrigerator at least 2 hours before serving.

9
Blackberry Prosciutto Wrapped Shrimp
Servings: 4

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 0g Protein: 8g Net Carbs: 1g

Ingredients
10 ounces pre-cooked, shrimp
11 slices prosciutto
1/3 cup blackberries, ground
1/3 cup red wine
2 tbsp., olive oil
1 tbsp., mint leaves, chopped
1 2 1/2 tbsp. erythritol (to taste)
Directions
1. Preheat oven to 425F.

2. Cut each slice of prosciutto in half or in thirds, depending on how many shrimp you have and
their size. Wrap shrimp with prosciutto, starting from the tail and working up. Lay on a baking
sheet, drizzle with olive oil, and cook for 15 minutes.

3. While shrimp are cooking, grind blackberries in a spice grinder. Add to pan with chopped mint
leaves and erythritol. Let this cook for 2-3 minutes over medium high heat; add red wine and stir,
allowing it to reduce. Strain sauce or serve as dipping sauce or drizzle over top of shrimp..

10
Blue Cheese Spread Servings: 12

Prep Time: 10 min Per Serving – Fat: 9g Protein: 0g Net Carbs: 1g

Ingredients
1/2 cup mayonnaise
6 tablespoons sour cream
2 tablespoons buttermilk
2 teaspoons Dijon-style, mustard
1/2 teaspoon Worcestershire sauce
1 cup crumbled blue, cheese, (2 oz.)
salt and ground, black pepper
celery, apple slices, and/or slices
Directions
1. In a small bowl stir together mayonnaise, sour cream, buttermilk, mustard, and Worcestershire
sauce. Stir in blue cheese until mixture is almost smooth. Season to taste with salt and pepper. If
desired, cover and refrigerate up to 3 days. Serve with celery sticks and apple and/or pear slices.
Makes 6 (2 tablespoon) servings.

11
Buffalo Chicken Dip Servings: 10

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat: 24g Protein: 17g Net Carbs: 7g

Ingredients
2 (10-ounce) cans chunk, chicken, drained
2 (8-ounce) packages cream cheese, softened
1 cup ranch dressing
3/4 cup pepper, sauce
1 1/2 cups shredded, Cheddar cheese
1 bunch celery, cleaned and cut into 4 inch pieces
Directions
1. Heat chicken and hot sauce in a skillet over medium heat, until heated through. Stir in cream
cheese and ranch dressing. Cook, stirring until well blended and warm. Mix in half of the shredded
cheese, and transfer the mixture to a slow cooker. Sprinkle the remaining cheese over the top,
cover, and cook on low setting until hot and bubbly. Serve with celery sticks.

12
Buffalo Chicken Stuffed Mushrooms
Servings: 4

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 19g Protein: 18g Net Carbs: 6g

Ingredients
10 large, mushrooms, stems and insides removed
1 teaspoon olive, oil, or as needed
1 celery, stalk, diced
1/4 cup blue, cheese, dressing
1/4 cup ranch dressing, ranch salad dressing
1/4 cup buffalo wing, sauce
2 ounces cream cheese
2 cooked, chicken breasts, shredded
1/2 cup shredded, Cheddar cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Arrange mushrooms, open-side up, in a baking
dish.

2. Heat olive oil in a small skillet over medium heat; cook and stir celery until tender, about 5
minutes. Add blue cheese dressing, ranch dressing, buffalo wing sauce, and cream cheese to celery;
cook and stir until cream cheese is melted and buffalo sauce is smooth, about 5 minutes.

3. Mix chicken and buffalo sauce together in a bowl until chicken is coated; spoon into mushrooms.
Sprinkle Cheddar cheese over buffalo sauce.

4. Bake in the preheated oven until cheese is melted and golden, about 20 minutes.

13
Cheezy Crab Dip Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 21g Protein: 3g Net Carbs: 6g

Ingredients
4 ounces cream cheese
2 tablespoons mayonnaise
1/2 cup sour cream
2 tablespoons butter, softened
1/2 teaspoon seasoning, salt
1/4 teaspoon paprika
8 teaspoons onions, minced
8 teaspoons green peppers, minced
1/2 cup mozzarella, cheese, shredded
2 (6-ounce) cans, crabmeat
Directions
1. Preheat oven to 350° F.

2. Mix cream cheese, mayo, sour cream, and butter until smooth, blend in salt and paprika, stir in
onion, green pepper, cheese, and crab meat.

3. Bake at 350F for 10-15 minutes, until bubbly.

14
Chipotle Dipping Sauce Servings: 8

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 15g Protein: 0g Net Carbs: 1g
Ingredients
1/2 cup keto mayonnaise
2 chipotle peppers in adobo, sauces
1/2 cup chopped fresh, cilantro
2 tablespoons olive oil
1 lime, juiced
1 clove garlic
Directions
1. Combine keto mayonnaise, chipotle peppers, fresh cilantro, olive oil, lime juice, and garlic in a
food processor or blender. Pulse or blend mixture until smooth and well combined, about 1 minute.

15
Coconut-Mango Salsa Servings: 12

Prep Time: 30 min, Cook Time: 3 hrs Per Serving – Fat: 7g Protein: 1g Net Carbs: 7g
Ingredients

2 coconut
2 medium ripe mangoes
1/2 cup chopped, radish, (about 7)
1/4 cup sliced green, onion, (2)
1 tablespoon grated fresh, ginger
1 serrano Chile, pepper, seeded and finely chopped
1/2 teaspoon salt
1/4 cup coconut, curls, toasted
Directions
1. Using a serrated knife cut off the tip end of each coconut. Strain 1/2 cup of the coconut liquid
into a food processor bowl or blender container. Using a large spoon, scoop out 2/3 cup of the
coconut meat; add coconut meat to food processor bowl or blender container.

2. Cover; process or blend until coconut mixture is nearly smooth. Transfer to a large serving bowl.

3. Peel, seed, and chop mangoes. Add mangoes, radishes, onions, ginger, pepper, and salt to coconut
mixture. Stir to combine. Cover and refrigerate for 2 to 6 hours.

4. Top with toasted coconut. Serve with crackers, grilled chicken, ham, or fish.

16
Crab Cocktail Servings: 4

Prep Time: 10 min, Cook Time: 1 hr Per Serving – Fat: 1g Protein: 11g Net Carbs: 2g
Ingredients
1/2 large yellow bell, pepper, finely diced
1/2 cup thinly sliced, yellow onion
4 tablespoons fresh, lime juice
3 tablespoons, mayonnaise
2 teaspoons chopped fresh, parsley
1/2 teaspoon salt
16 ounces canned lump, crabmeat
Directions
1. In a medium bowl, combine bell pepper, yellow onion, lime juice, mayonnaise, parsley, and salt.
Gently fold in crab to coat, trying to keep chunks intact.

2. Divide crab mixture into four oversized martini glasses or small clear dessert bowls, mounding
mixture with a spoon. Serve immediately or cover and chill up to 1 hour.

17
Crab Stuffed Mushrooms with Bacon
Servings: 5

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 24g Protein: 23g Net Carbs: 8g

Ingredients
1 pound. large, mushrooms, (about 20) – cleaned and de-stemmed
12 ounces crab meat
6 strips bacon, – cooked crisp and crumbled
6 ounces cream cheese, – softened
1/3 cup sharp, Cheddar cheese, – shredded
1/4 cup sour cream
3 cloves garlic, – minced
3 green onions, – chopped
1 tablespoon Dijon, mustard
sea salt and, pepper, – to taste
1/2 cup Parmesan cheese, – shredded
Directions
1. Preheat oven to 400° Line a rimmed baking sheet with aluminum foil. Bake mushroom caps for
10 minutes. Pour out any excess moisture that pools in the mushrooms caps. In a large mixing bowl,
combine crab, bacon, cream cheese, cheddar cheese, sour cream, garlic, green onions, Dijon, salt and
pepper. Mix until all ingredients are well incorporated.

2. Stuff each mushroom with crab mixture. Bake for an additional 10 minutes. Remove from oven
and top each mushroom with Parmesan cheese.

3. Bake for 5-10 minutes or until cheese on top is golden brown.

18
Crabmeat Canapés Servings: 24

Prep Time: 10 min, Cook Time: 12 min Per Serving – Fat: 14g Protein: 2g Net Carbs: 4g

Ingredients
1/2 cup butter, softened
1 cup processed cheese, sauce
1/2 teaspoon garlic salt
1/2 teaspoon seasoning, salt
1 (6-ounce) can crabmeat
4 Keto Rolls, split in half
Directions
1. Preheat oven to 400 degrees F (200 degrees C).

2. In a medium mixing bowl, blend butter, cheese, garlic salt, seasoning salt, and crab meat. Spread
mixture on split keto rolls. Freeze until ready to use. When ready, thaw for 10 minutes.

3. Cut each roll half into 3 pie shaped slices and place on cookie sheet.

Bake at 400 degrees F (200 degrees C) for 12 minutes.

19
Creamy Spinach and Artichoke Dip Servings: 8

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 3g Protein: 2g Net Carbs: 2g
Ingredients
4 cloves garlic, chopped
2 (6) ounces jars marinated, artichoke hearts, drained, chopped
2 (10) ounces packages frozen, spinach, chopped, thawed, squeezed out
2 teaspoons salt
1/2 teaspoon ground, black pepper
1/2 teaspoon crushed red, pepper, flakes
2 (8) ounces packages, cream cheese
1/2 cup parmesan, cheese, shredded, divided
Directions
1. Preheat oven to 400 degrees F. Melt butter in sauté pan on medium-high heat. Add the garlic and
sauté until golden brown. Add the artichoke hearts and sauté about 5 minutes.

3. Add the spinach to the pan and season with salt, pepper and crushed red pepper flakes. Blend
well and sauté for about 3 minutes.

4. Add the cream cheese and blend completely.

5. Add 1/4 cup of the shredded Parmesan cheese to the pan and combine until melted.

6. Transfer the dip to an oven-proof dish and top with the remaining 1/4 cup of Parmesan cheese.
Heat in the oven until the cheese has melted and golden brown.

7. Serve hot with chips or sticks of vegetables.

20
 Garlic Parmesan Stuffed Mushrooms
Servings: 6

Prep Time: 25 min, Cook Time: 20 min Per Serving – Fat: 2g Protein: 8g Net Carbs: 6g
Ingredients
12 whole fresh, mushrooms
1 tablespoon
1 tablespoon minced, garlic
1 (8-ounce) package, cream cheese, softened
1/4 cup grated, Parmesan cheese
1/4 teaspoon ground, black pepper
1/4 teaspoon onion powder
1/4 teaspoon ground, cayenne pepper
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with cooking spray. Clean
mushrooms with a damp paper towel. Carefully break off stems. Chop stems extremely fine,
discarding tough end of stems.

2. Heat oil in a large skillet over medium heat. Add garlic and chopped mushroom stems to the
skillet. Fry until any moisture has disappeared, taking care not to burn garlic. Set aside to cool.

3. When garlic and mushroom mixture is no longer hot, stir in cream cheese, Parmesan cheese,
black pepper, onion powder and cayenne pepper. Mixture should be very thick. Using a little spoon,
fill each mushroom cap with a generous amount of stuffing. Arrange the mushroom caps on
prepared cookie sheet.

4. Bake for 20 minutes in the preheated oven, or until the mushrooms are piping hot and liquid
starts to form under caps.

21
Guacamole Perfecto Servings: 4

Prep Time: 10 min, Cook Time: 50 min Per Serving – Fat: 9g Protein: 2g Net Carbs: 7g

Ingredients
3 avocados, - peeled, pitted, and mashed
1 lime, juiced
1 teaspoon salt
1/2 cup diced, onion
3 tablespoons chopped fresh, cilantro
2 roma (plum), tomatoes, diced
1 teaspoon minced, garlic
1 pinch ground cayenne, pepper, (optional)
Directions
1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro,
tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve
immediately.

22
Herbed Shrimp and Tomatoes Servings: 8

Prep Time: 30 min, Cook Time: 10 min Per Serving – Fat: 4g Protein: 13g Net Carbs: 1g

Ingredients
2 pounds fresh or frozen jumbo, shrimp, (peeled and deveined)
2 tablespoons snipped fresh, basil
1 tablespoon fresh, lemon juice
3/4 teaspoon salt
1/4 teaspoon ground, black pepper
2 tablespoons extra-virgin, olive oil
2 cups grape or, cherry tomatoes
lemon, wedges (optional)
Snipped fresh, basil, (optional)
1 basil dipping, sauce
Directions
1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside. In large bowl
combine basil, lemon juice, salt, and pepper. Add shrimp. Toss to coat. Cover and marinate in
refrigerator for 10 to 30 minutes.

2. In a large skillet cook shrimp, half at a time, in hot oil over medium-high heat for 2 to 3 minutes
or until shrimp are opaque, stirring often to cook evenly. Transfer shrimp to serving platter.

3. Add tomatoes to shrimp; gently toss to combine. Serve with lemon wedges, snipped basil, and
Basil Dipping Sauce. Serve warm or chill until serving time. Makes 8 servings.

23
Herbed Yogurt Cheese Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 5g Protein: 0g Net Carbs: 1g

Ingredients
2 cups yogurt, cheese
2 trimmed and minced , scallion
2 tablespoons chopped, parsley, plus leaves for garnish
1 tablespoon chopped, basil, or 1/2 tsp. dried
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon fresh ground, black pepper
Directions
1. In a medium-sized bowl, blend together yogurt cheese, scallions, parsley, basil, garlic, salt and
pepper with a wooden spoon. Ready right away or cheese may be prepared ahead and stored,
covered, in the refrigerator for up to 2 days.

To serve, spread the cheese on crostini and garnish with parsley leaves.

24
Marinated Grilled Shrimp Servings: 4

Prep Time: 60 min, Cook Time: 10 min Per Serving – Fat: 19g Protein: 28g Net Carbs: 2g

Ingredients
3 cloves garlic, minced
1/3 cup olive oil
1/4 cup tomato sauce
2 tablespoons red wine, vinegar
2 tablespoons chopped fresh, basil
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 pounds fresh, shrimp, peeled and deveined
skewers
Directions
1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with
basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and
refrigerate for 30 minutes to 1 hour, stirring once or twice.

2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once
near the head. Discard marinade.

3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

25
Mussels in White Wine Sauce Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 13g Protein: 16g Net Carbs: 9g

Ingredients
3/4 cup white wine
3/4 cup tomato and, clam juice, cocktail
3 cloves garlic, - peeled and sliced
1/2 teaspoon crushed red, pepper, flakes
1 pound mussel, cleaned and DE bearded
3 tablespoons butter
1 loaf French bread
Directions
1. In a stock pot, combine the wine, juice cocktail, garlic and pepper flakes. Bring to a boil and add
mussels.

2. Cover and continue to boil for about 4 to 6 minutes or until all the mussels have opened. Discard
any mussels that haven't opened.

3. Remove mussels from liquid and keep warm. Pour off liquid to leave about 1 cup. Try not to
discard the garlic. Boil the 1 cup of liquid until it's reduced to about 3/4 of a cup.

4 Add butter and stir until butter has melted and sauce has thickened slightly. Serve mussels with
sauce and don't forget the bread!

26
Roasted Red Pepper Dip Servings: 10

Prep Time: 10 min, Cook Time: 4 hrs Per Serving – Fat: 5g Protein: 0g Net Carbs: 1g

Ingredients
1 (8) ounce container, sour cream
1/4 cup chopped bottled roasted red sweet peppers (about 1/4 of a 7-
ounce jar)
2 tablespoons sliced, green onions
1 tablespoon snipped fresh, basil
1 clove garlic, minced
1/4 teaspoon salt
assorted vegetable dippers or, keto chips
Directions
1. In a small bowl, stir together sour cream, roasted red peppers, green onion, basil, garlic, and salt.
Cover and chill for at least 4 hours or up to 24 hours to allow flavors to blend.

2. Stir before serving. Serve with assorted vegetable dippers, baked tortilla chips, and/or baked
pita chips. Makes 10 (2-tablespoon) servings.

27
Simple Keto Salsa Servings: 4

Prep Time: 15 min, Cook Time: 5 min Per Serving – Fat: 0g Protein: 2g Net Carbs: 8g

Ingredients
6 roma, tomatoes, coarsely chopped
1/2 red, onion, coarsely chopped
1 lime, juiced
1/2 bunch cilantro, chopped
1 jalapeno, pepper, chopped
1 habanero, pepper, chopped (optional)
1 clove garlic, chopped
Ground black, pepper, to taste
Directions
1. Combine tomatoes, onion, lime juice, cilantro, jalapeno pepper, habanero pepper, garlic, and
ground black pepper in a food processor. Pulse several times until desired texture is reached.

28
29
Asian Beef Short Ribs Servings: 4

Prep Time: 1 hr, Cook Time: 15 min Per Serving – Fat: 2g Protein: 16g Net Carbs: 2g

Ingredients
6 large, beef short ribs
1/4 cup soy sauce
2 tbsp., rice vinegar
2 tbsp. fish, sauces
1 teaspoon ground, ginger
1/2 teaspoon onion powder
1/2 teaspoon, minced, garlic
1/2 teaspoon red, pepper, flakes
1/2 teaspoon sesame seed
1/4 teaspoon cardamom
1 tbsp., salt
Directions
1. Mix together the marinade (soy, rice vinegar and fish sauce) and marinate ribs for 1 hour.

2. Mix together the spice rub. Drain marinade from ribs, and evenly coat the ribs with the rub.

3. Heat the grill and grill the ribs for 3-5 minutes per side. Serve, and Enjoy!

30
Bacon Cheeseburger Casserole Servings: 12

Prep Time: 20 min Cook Time: 35 min Per Serving – Fat: 37g Protein: 27g Net Carbs: 1g

Ingredients
2 pounds ground, beef
2 cloves large, garlic, minced
1/2 teaspoon onion powder
1 pound bacon, cooked and chopped
8 eggs, (if you want less eggs, add more beef, mushrooms, onions or
other ingredients you like on your cheeseburgers)
1 (6-ounce) can tomato paste
1 cup heavy, cream
1/2 teaspoon salt
1/4 teaspoon ground, pepper
12 ounces grated, Cheddar cheese , divided
Directions
1. Preheat oven to 350 degrees F.

2. Brown ground beef with garlic and onion powder. Drain excess grease, then spread beef on
bottom of 9x13 inch casserole pan. Stir bacon pieces into cooked beef.

4. In medium bowl, whisk together eggs, tomato paste, heavy cream, salt and pepper until well
combined. Stir 8 ounces grated cheese into egg mixture.

6. Poor egg mixture over beef and bacon and top with remaining 4 ounces of grated cheese.

8. Bake for 30-35 minutes or until golden brown on top.

31
Bacon-Wrapped Meatloaf Servings: 4

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 29g Protein: 26g Net Carbs: 3g

Ingredients
1 pound ground beef
1/2 pound bacon, cut into chunks
8 additional strips of bacon;
1/4 cup coconut, milk
2 garlic cloves, minced
1/3 cup Fresh, chives, minced
Fresh, parsley, chopped
freshly ground black, pepper, to taste
Directions
1. Preheat your oven to 400 F.

2. In a big bowl, combine the ground beef, bacon chunks, garlic, chives and the coconut milk. Mix
well until all the ingredients hold together. You can use an electric mixer to save some time. Then
season the mixture with freshly ground black pepper to taste.

3. Form the mixture into a log shape and wrap with bacon.

4. Place in the oven and cook for 30 minutes.

5. Remove and slice into 1/2 inch slices and serve with fresh parsley sprinkled on top.

32
Beef & Broccoli Salad Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 6g Protein: 27g Net Carbs: 3g
Ingredients
12 ounces beef, sirloin steak
2/3 cup bottled ginger vinaigrette, salad dressing
3 cups broccoli, florets
8 cups mixed spring or baby, salad greens
1 red sweet, bell pepper
1 cup carrot, chopped
Directions
1. Trim fat from beef. Thinly slice beef across the grain into bite-size strips; set aside.

2. In a wok or large skillet heat 2 tablespoons of the salad dressing over medium-high heat. Add
broccoli and carrots. Cook and stir for 3 minutes. Add beef to wok or skillet. Cook and stir 2 to 3
minutes or until beef is slightly pink in center. Remove beef and broccoli from wok or skillet.
Remove stem end and seeds from sweet bell pepper. Cut sweet pepper into bite-size strips.

3. In large bowl combine greens, sweet pepper, beef, broccoli, and carrots. Drizzle remaining salad
dressing; toss to coat. Makes 4 servings.

33
Beef Bulgogi Servings: 4

Prep Time: 10 min, Cook Time: 1 hr 10 min Per Serving – Fat: 3g Protein: 18g Net Carbs: 1g

Ingredients
1 pound flank steak, thinly sliced
5 tablespoons, soy sauce
19 drops, stevia
1/4 cup chopped, green onions
2 tablespoons minced, garlic
2 tablespoons, sesame seeds
2 tablespoons, sesame oil
1/2 teaspoon ground, black pepper
Directions
1. Place the beef in a shallow dish. Combine soy sauce, sugar, green onion, garlic, sesame seeds,
sesame oil, and ground black pepper in a small bowl. Pour over beef. Cover and refrigerate for at
least 1 hour or overnight.

2. Preheat an outdoor grill for high heat, and lightly oil the grate. Quickly grill beef on hot grill until
slightly charred and cooked through, 1 to 2 minutes per side.

34
Beef Fajita Salad Servings: 4

Prep Time: 1 hr 15 min, Cook Time: 2 hrs 30 min Per Serving – Fat: 12g Protein: 23g Net Carbs: 8g

Ingredients
1 teaspoon ground, cumin
1 dash hot, sauce
1/2 pound beef flank steak, cut into strips
1/2 cup fresh, corn, kernels
1/2 cup kidney, beans, cooked
1/2 cup thinly sliced, red onion
1/2 cup shredded, Cheddar cheese
1 tomato, chopped
8 cups mixed, salad greens
1 (8-ounce) bottle Italian-style, salad dressing
Directions
1. Combine the cumin, hot pepper sauce and Italian dressing in a small bowl and mix well. Reserve
1/2 cup of the dressing. In a separate bowl, add enough dressing to coat the beef and let marinate
for 1 hour.

2. In a hot skillet, fry the beef and cook until done. Allow the beef to cool. In a medium bowl
combine the beef with the corn, beans, onions and 1/2 cup of the dressing. Refrigerate for several
hours before serving.

3. To serve, toss the beef and vegetable mixture with the salad greens, tomatoes and shredded
cheese. Add extra dressing if necessary.

35
Beef Kebabs with Hummus Servings: 5

Prep Time: 30 min, Cook Time: 15 min Per Serving – Fat: 25g Protein: 39g Net Carbs: 1g

Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
1/2 lemon, juiced
1/2 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon salt
1/8 teaspoon pepper
24 cherry tomatoes
1 1/2 pounds beef sirloin steaks, trimmed and cut into 1-inch cubes
1 1/2 cups hummus, warmed
chopped, cilantro, (for garnish)
Directions
1. Make the marinade by stirring the first seven ingredients in a medium bowl. Pour a bit of the
marinade into another bowl, then toss it with the tomatoes. Add the beef to the remaining marinade
and let it sit at room temperature for about 15 minutes.

2. Thread the meat and tomatoes onto separate skewers and sprinkle with salt and pepper. Grill
the beef over medium-high heat, turning several times, for 9 to 12 minutes. Grill the tomatoes until
they're heated through and the skin is puckered, about 1 minute per side.

3. To serve, spread warmed hummus on a platter and lay the skewers on top. Garnish with a
sprinkling of cilantro.

(Soak skewers in water to prevent burning.)

36
Beef Tacos Servings: 4

Prep Time: 20 min, Cook Time: 15 min Per Serving – Fat: 29g Protein: 26g Net Carbs: 7g
Ingredients
1 1/2 pounds ground beef
1 onion, diced
1/2 (4-ounce) can diced, jalapeño pepper
1 (1-ounce) package taco seasoning, mix
2 cups shredded, lettuce
1 tomato, chopped
1/2 cup shredded, Cheddar cheese
1/4 cup salsa
1/4 cup sour cream
1 avocado, - peeled, pitted, and sliced
Directions
1. Cook and stir ground beef, onion, and jalapeno peppers together in a skillet over medium-high
heat until meat is browned and crumbly, 7 to 10 minutes. Stir taco seasoning into meat mixture;
bring to a simmer and cook until flavors combine, about 5 minutes.

2. Stir meat mixture, shredded lettuce, tomato, Cheddar cheese, salsa, and sour cream together in a
large bowl. Divide taco mixture among 4 bowls and top each with avocado slices.

37
Beef Wellington Servings: 8

Prep Time: 30 min, Cook Time: 30 min Per Serving – Fat: 5g Protein: 21g Net Carbs: 9g
Ingredients
2 1/2 pounds beef tenderloin
2 tablespoons butter, softened
2 tablespoons, butter
1 onion, chopped
1/2 cup sliced fresh, mushrooms
2 ounces liver pate
2 tablespoons, butter, softened
salt and, pepper, to taste
1 (17.5 ounce) package frozen puff pastry, thawed
1 egg yolk, beaten
1 (10.5 ounce) can, beef broth
2 tablespoons, red wine
Directions
1. Preheat oven to 425 degrees F (220 degrees C). Place beef in a small baking dish, and spread with
2 tablespoons softened butter. Bake for 10 to 15 minutes, or until browned. Remove from pan, and
allow to cool completely. Reserve pan juices. Melt 2 tablespoons butter in a skillet over medium
heat. Sauté onion and mushrooms in butter for 5 minutes. Remove from heat, and let cool. Mix
together pate and 2 tablespoons softened butter, and season with salt and pepper. Spread pate over
beef. Top with onion and mushroom mixture.

4. Roll out the puff pastry dough, and place beef in the center. Fold up, and seal all the edges, making
sure the seams are not too thick. Place beef in a 9x13 inch baking dish, cut a few slits in the top of
the dough, and brush with egg yolk. (Note: while puff pastry does contain carbs, it also contains a
high amount of fat. You can substitute keto dough if desired.)

Bake at 450 degrees F (230 degrees C) for 10 minutes, then reduce heat to 425 degrees F (220
degrees C) for 10 to 15 more minutes, or until pastry is a rich, golden brown. Set aside, and keep
warm. Place all reserved juices in a small saucepan over high heat. Stir in beef stock and red wine;
boil for 10 to 15 minutes, or until slightly reduced. Strain, and serve with beef.

38
Beef Yakitori Servings: 4

Prep Time: 15 min, Cook Time: 4 hrs 15 min Per Serving – Fat: 16g Protein: 37g Net Carbs: 6g

Ingredients
1/2 cup soy sauce
2 tablespoons, vegetable oil
2 tablespoons, lemon juice
1 tablespoon sesame seeds
14 drops liquid, stevia
2 green, onions, thinly sliced
1 clove, garlic, minced
1/2 teaspoon ground, ginger
1 pound beef sirloin steak, cubed
Directions
1. In a glass or plastic bowl, whisk together the soy sauce, oil, lemon juice, sesame seeds, sugar,
green onions, garlic, and ginger.

2. Thread the meat onto skewers. (If you are using wooden skewers, soak them 30 minutes first.)
Place the skewers in a plastic or glass container just large enough to hold them, and pour the
marinade over the meat, turning to coat well. Cover, and chill for a minimum of 4 hours.

3. Preheat grill for high heat, and position grate 5 inches from coals. Brush grate with oil, and place
skewers on grill. Grill for 10 to 15 minutes, occasionally turning kabobs to ensure even cooking.

39
Burger Fajita Servings: 4

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 35g Protein: 21g Net Carbs: 3g

Ingredients
1 pound ground beef
1/3 cup mayonnaise
3/4 cup chopped fresh, cilantro,
1 tablespoon lime juice
divided
1/2 tablespoon Chilies - Rotel
1/2 cup finely chopped, red onion
1/2 cup shredded Monterey jack, cheese
1/4 cup chopped, scallion
2 roasted poblano peppers
2 teaspoons minced, garlic
1 cup shredded green, cabbage
1 tablespoon chili powder
4 slices tomatoes
1 teaspoon ground, cumin
4 thin slices, red onions
1/2 teaspoon dried, oregano
1 head Romaine lettuce
1/2 teaspoon freshly ground, pepper
1/4 teaspoon salt
Directions
1. Preheat grill to medium-high.

2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt
in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal
patties, about 1/2 inch thick and oval-shaped to match the rolls. Combine the remaining 1/2 cup
cilantro, mayonnaise, lime juice and chilies in a small bowl. Peel the roasted peppers, halve
lengthwise and remove the seeds.

5. Oil the grill rack. Grill the burgers until an instant-read thermometer inserted in the center
registers 165 degrees F, about 6 minutes per side. Top with cheese and cook until it is melted, about
1 minute more.

6. Assemble the burgers in low carb wraps or on a bed of romaine with the chipotle mayonnaise,
half a roasted pepper, cabbage, tomato and onion.

40
Coriander Steak Tenderloin Servings: 4

Prep Time: 10 min, Cook Time: 15-18 min Per Serving – Fat: 12g Protein: 28g Net Carbs: 2g

Ingredients
16 ounces beef, tenderloin steaks, cut 1 inch thick
salt
1 tablespoon reduced-sodium, soy sauce
1 tablespoon olive oil
1 tablespoon snipped fresh, chives
2 cloves garlic, minced
1/2 teaspoon coriander seeds or, cumin, seeds, crushed
1/2 teaspoon celery seeds
1/2 teaspoon coarsely ground, black pepper
Directions
1. Trim fat from steaks. Sprinkle lightly with salt. In a small bowl combine soy sauce, oil, chives,
garlic, coriander seeds or cumin seeds, celery seeds, and pepper. Brush the mixture onto both sides
of each steak.

2. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until desired
doneness, turning once halfway through broiling time. (Allow 12 to 14 minutes for medium-rare
doneness [145 degree F] or 15 to 18 minutes for medium doneness [160 degree F].) Let Rest for 5-
10 Minutes and serve.

41
Cosmic Meatballs Servings: 8

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 11g Protein: 13g Net Carbs: 6g
Ingredients
1 pound ground beef
1/2 teaspoon sea, salt
1 small, onion, diced
1/2 teaspoon garlic salt
1 1/2 teaspoons Italian seasoning
3/4 teaspoon dried, oregano
3/4 teaspoon crushed red, pepper, flakes
1 dash hot pepper, sauce, suggest Cholula , or to taste
1 1/2 tablespoons Worcestershire sauce
1/3 cup whole, milk
1/4 cup grated, Parmesan cheese
1/2 cup seasoned, bread crumbs
Directions
1. Preheat an oven to 400 degrees F (200 degrees C).

2. Place the beef into a mixing bowl, and season with salt, onion, garlic salt, Italian seasoning,
oregano, red pepper flakes, hot pepper sauce, and Worcestershire sauce; mix well. Add the milk,
Parmesan cheese, and bread crumbs. Mix until evenly blended, then form into 1 1/2-inch meatballs,
and place onto a baking sheet.

3. Bake in the preheated oven until no longer pink in the center, 20 to 25 minutes.

42
Crustless Deep Dish Pizza Servings: 6

Prep Time: 30 min, Cook Time: 15 min Per Serving – Fat: 41g Protein: 47g Net Carbs: 3g
Ingredients
1 tablespoon salt 2 pounds extra lean, ground beef
1 teaspoon caraway, seeds (optional) 2 eggs
1 teaspoon dried, oregano 1/2 cup grated, Parmesan cheese
1 teaspoon garlic salt 1 (12-ounce) package shredded, mozzarella
cheese
1 teaspoon ground, black pepper 1 cup tomato sauce
1 teaspoon red, pepper, flakes, or to taste 1 (3.5 ounce) package sliced, pepperoni, or
(optional) to taste

Directions
1. Preheat oven to 450 degrees F (230 degrees C). Mix together salt, caraway seeds, oregano, garlic
salt, ground black pepper, and crushed red pepper flakes in a small bowl. Next, mix ground beef and
eggs in a mixing bowl until thoroughly incorporated. Add Parmesan cheese and seasoning mixture
to beef; combine. Press ground beef mixture into a 12x17-inch pan, spread out evenly.

4. Bake in the preheated oven until meat is no longer pink, about 10 minutes. Drain grease. Set oven
rack about 6 inches from the heat source and turn on the oven's broiler.

5. Sprinkle 1/3 of the mozzarella cheese over baked meat, followed by tomato sauce in an even
layer. Sprinkle another 1/3 of the mozzarella cheese over the sauce and top with slices of
pepperoni. Sprinkle remaining mozzarella cheese over pizza. Broil until cheese is melted, bubbling,
and lightly browned, 3 to 5 minutes.

43
Easy Taco Casserole Servings: 6

Prep Time: 15 min, Cook Time: 35 min Per Serving – Fat: 29g Protein: 15g Net Carbs: 8g

Ingredients
1 pound ground beef
1 cup salsa
1/2 cup chopped, onion
1/2 cup mayonnaise
2 tablespoons chili powder
1 teaspoon ground, cumin
2 cups crushed, keto chips, divided
4 ounces shredded cheddar, cheese, divided
4 ounces shredded Monterey jack, cheese , divided
Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. Cook and stir ground beef in a large skillet over medium-high heat until crumbly, evenly
browned, and no longer pink, 5 to 7 minutes. Drain and discard any excess grease. Stir salsa, onion,
mayonnaise, chili powder, and cumin into the beef. Remove from heat.

3. Spread about half the ground beef mixture into the bottom of a 2-quart casserole dish. Layer
about half of each of the Cheddar and Monterey Jack cheeses over the chip layer. Repeat layers with
remaining ingredients, ending with Monterey Jack cheese. Cover dish with aluminum foil.

4. Bake in preheated oven until the cheese is melted in the middle, about 30 minutes.

5. Serve with Keto chips, pork rinds or over lettuce.

44
Flank Steak with Red Wine Vinegar Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 22g Protein: 25g Net Carbs: 1g

Ingredients
2 tablespoons extra-virgin, olive oil
2 pounds beef flank steaks, cut into 2 equal pieces
kosher salt and freshly ground, black pepper
2 cloves garlic, minced
4 tablespoons red wine, vinegar
2 tablespoons chopped fresh, oregano, leaves or 1 teaspoon dried
2 tablespoons unsalted, butter
10 ounces (1/2 bag) Italian, salad, blend
Directions
1. Heat the olive oil in a medium skillet over medium heat. Season both sides of the steaks with salt
and pepper to taste. When the oil is hot and shimmering, add the steaks and cook, tuning each once,
until seared and a rich mahogany color, about 6 minutes per side.

2. Transfer the steaks to a plate. Add the garlic to the pan and cook, stirring occasionally, until
aromatic, about 1 minute. Pull the skillet from the heat, add the vinegar, and use a wooden spoon to
scrape up any browned bits that cling to the pan. Stir in the oregano, butter, and any juices from the
steak, until the butter melts.

3. Add the greens to the skillet, season with salt and pepper, and toss just until they begin to wilt,
about 30 seconds. Slice the meat against the grain into thin slices, divide between 4 plates, top with
the greens and the pan juices. Serve.

45
Garlic Prime Rib Servings: 15

Prep Time: 10 min, Cook Time: 1 hr 30 min Per Serving – Fat: 24g Protein: 26g Net Carbs: 1g

Ingredients
1 (10 pound) prime rib roast
10 cloves garlic, minced
2 tablespoons olive oil
2 teaspoons salt
2 teaspoons ground, black pepper
2 teaspoons dried, thyme
Directions
1. Place the roast in a roasting pan with the fatty side up. In a small bowl, mix together the garlic,
olive oil, salt, pepper and thyme. Spread the mixture over the fatty layer of the roast, and let the
roast sit out until it is at room temperature, no longer than 1 hour.

2. Preheat the oven to 500 degrees F (260 degrees C).

Bake the roast for 20 minutes in the preheated oven, then reduce the temperature to 325 degrees F
(165 degrees C), and continue roasting for an additional 60 to 75 minutes. The internal
temperature of the roast should be at 135 degrees F (57 degrees C) for medium rare.

3. Allow the roast to rest for 10 or 15 minutes before carving so the meat can retain its juices.

46
Keto Meatloaf Servings: 4

Prep Time: 20 min, Cook Time: 1 hr Per Serving – Fat: 34g Protein: 30g Net Carbs: 8g

Ingredients
1 1/2 pounds ground beef
1 slice keto, bread, broken into chunks
1 egg
1 small vidalia, onion

1 teaspoon table, salt

1/4 teaspoon black pepper
4 tablespoons ketchup
1/2 2/3 cup whole, milk
4 tablespoons apple cider, vinegar
2 tablespoons Splenda dark, brown sugar, packed firm (to taste)
1/2 cup ketchup
Directions
1. For the Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish and smooth out
top.

2. For the sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

3. Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

47
Korean BBQ Beef Stuffed Peppers Servings: 4

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 25g Protein: 29g Net Carbs: 9g

Ingredients
Filling:
1 pound ground beef
2 green bell peppers, sliced in half
2 spring, onions, sliced thin
2 teaspoons minced, garlic
2 teaspoons minced, ginger
salt and, pepper, to taste
Sauce:
8 large, eggs
1/3 cup sugar free, apricot preserves
1 1/2 tbsp. rice wine, vinegar
1 tbsp. reduced sugar, ketchup
1 tbsp., chili, paste
1 tbsp., soy sauce
Directions
1. Preheat your oven to 350 degrees then heat a pan to medium high and brown the beef after
seasoning with salt and pepper. As the beef browns, add garlic and ginger and mix together.

2. Move beef to one side of pan and add sliced spring onions to fry. Allow to cook for 1-2 minutes.
Set aside.

3.Mix together all sauce ingredients in a small saucepan over medium heat. Cook until it thickens
slightly then mix 1/2 of sauce into the beef, then cut bell peppers in half. Stuff each pepper with
beef.

4. Cook bell peppers for 12-15 minutes and while cooking fry your eggs in a non-stick pan. Remove
peppers from the oven and glaze the top with extra sauce. Serve with 2 eggs per half pepper.

48
Lasagna Servings: 4

Prep Time: 30 min Cook Time: 40 min

Description
Total Time: 1 hr, 10 min
Per Serving – Fat: 34g Protein: 20g Net Carbs: 4g
Ingredients
Noodles:
Filling:
2 large, eggs
1 pound sweet, Italian sausage, or ground beef if desired
4 ounces cream cheese, softened
1 1/2 cups low sugar, three cheese, marinara sauce
1/4 cup Parmesan cheese, grated 3/4 cup mozzarella cheese, shredded
1 1/4 cups mozzarella cheese , 6 tablespoons whole milk, ricotta cheese
shredded 1 tablespoon minced, onion flakes
1/4 teaspoon Italian seasoning 1 teaspoon oregano
1/4 teaspoon garlic powder 1 teaspoon garlic powder
1/4 teaspoon onion powder 1 teaspoon basil
1 teaspoon Italian seasoning

Directions
Noodles:

1.Preheat oven to 375 degrees F. Line a 9"x13" baking dish with parchment paper.
2. In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs. Add the
Parmesan cheese, Italian seasoning, garlic powder and onion powder. Mix until all ingredients are
well combined.
3. Fold in mozzarella cheese and mix until well incorporated. Spread the mixture into the baking
dish, forming layers.
4.Bake on the middle rack for 20-25 minutes. When noodles are done baking cool in the fridge for
about 20 minutes and then cut into thirds.

Filling:

1. In a large skillet over medium-high heat, combine Italian sausage, minced onion, oregano, garlic
powder, dried basil and a pinch of salt. Cook until meat is browned.
2.Drain excess fat from pan and add 3/4 cup marinara sauce to meat. Reduce heat to low and
simmer for 10 minutes.
3.Pour 1/4 cup marinara sauce into bottom of loaf pan. Top with the first noodle layer. Layer a
third of the meat mixture. Top with 1/4-cup mozzarella cheese and 3 Tbsp. ricotta cheeses, and
cover with another noodle layer. Repeat these steps. Cover the top noodle layer with the remaining
meat mixture and mozzarella cheese.
4. Sprinkle Italian seasoning over top. Bake for 20 minutes. Let sit for 10 minutes before slicing.

49
Shepherd's Pie Servings: 10

Prep Time: 25 m Cook Time: 39 m Yield: 10

Description
Total Time: 1 h 4 m
Per Serving – Fat: 21g Protein: 20g Net Carbs: 8g

Ingredients
1 tablespoon coconut, oil, or more to taste 1 teaspoon oregano
3 large, carrots, peeled and diced 1/2 teaspoon ground, cumin
1 onion, diced 2 pounds ground beef
1 (10-ounce) package frozen, peas, or more to taste 2 tablespoons tomato paste
4 cloves garlic, diced 1 head cauliflower, cut into florets
1 1/2 teaspoons curry powder 3 tablespoons butter
1 1/2 teaspoons garlic powder 3 tablespoons cream cheese
1 teaspoon ground, turmeric salt and ground black, pepper, to taste
1 teaspoon ground, paprika
Directions
1. Melt 1-tablespoon coconut oil in a large pot over medium heat. Add carrots and onion; season
with salt and pepper. Cook and stir until onion is translucent and carrots begin to soften, about 5
minutes.

2. Stir peas, garlic, curry powder, garlic powder, turmeric, paprika, oregano, and cumin into the pot;
cook until combined, about 2 minutes. Add extra coconut oil as needed. Stir in ground beef; cook
until browned, about 5 minutes. Add tomato paste and stir until fully incorporated, about 2
minutes.

3.Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer.
Bring water to a boil. Add cauliflower, cover, and steam until tender, 5 to 7 minutes. Drain and pat
dry with paper towels.

4. Preheat oven to 350 degrees F (175 degrees C).

5. Combine drained cauliflower, butter, and cream cheese in a large bowl. Mash with an immersion
blender until smooth.

6. Spread beef mixture evenly in a large casserole dish. Cover with mashed cauliflower. Brush
beaten egg lightly on top.

7.Bake in the preheated oven until hot, about 10 minutes. Turn on oven broiler; cook until top is
browned in places, about 5 minutes.

50
Snow Peas & Beef Stir-Fry Recipe Servings: 6

Prep Time: 20 min, Cook Time: 10 min Per Serving – Fat: 14g Protein: 32g Net Carbs: 10g

Description
Total Time: 30 minutes

Ingredients
1/2 cup tamari sauce
1/2 cup water
2 tablespoons cornstarch
4-6 drops liquid, stevia
2 tablespoons coconut, oils, divided
2 garlic cloves, minced
1 1/2 pounds beef, top sirloin steak, thinly sliced
1/2 pound sliced fresh, mushrooms
1 medium, onion, cut into thin wedges
1/2 pound fresh, snow pea
Directions
1. In a small bowl, whisk tamari sauce, cornstarch and stevia. Transfer 1/4 cup mixture to a large
bowl; stir in 1 tablespoon oil and garlic. Add beef; toss to coat. Let stand 15 minutes.

2. Heat a large skillet over medium-high heat. Add half of the beef mixture; stir-fry 1-2 minutes or
until no longer pink. Remove from pan; repeat with remaining beef.

3. In same pan, heat remaining oil over medium-high heat until hot. Add mushrooms and onion;
cook and stir until mushrooms are tender. Add snow peas; cook 2-3 minutes longer or until crisp-
tender. Stir remaining soy sauce mixture and add to pan. Bring to a boil; cook and stir 1-2 minutes
or until sauce is thickened. Return beef to pan; heat through. Serve with cauliflower rice.

51
Spaghetti Squash with Meat Sauce Servings: 4

Prep Time: 40 min, Cook Time: 30 min Per Serving – Fat: 32g Protein: 18g Net Carbs: 10g

Ingredients

1/4 cup water 1 (14.5-ounce) can crushed tomato

1 spaghetti, squash, halved lengthwise and 1 tablespoon chopped fresh, basil, or to taste
seeded 1 tablespoon chopped fresh, oregano, or to
1 1/2 pounds ground beef taste
1 white, onion, diced 1 tablespoon chopped fresh, thyme, or to taste
1 tablespoon extra-virgin, olive oil 1/2 teaspoon red, pepper, flakes, or to taste
1 cup sliced, mushrooms 1/4 cup extra-virgin olive, oil, divided
1 zucchini, diced
1/2 green bell, pepper, chopped
1/2 red bell, pepper, chopped

Directions
1. Preheat oven to 400 degrees F (200 degrees C). Pour water into a baking dish. Place squash
halves with cut sides down in baking dish; roast for until tender, 30 to 40 minutes. While squash is
baking, cook and stir ground beef and onions in a skillet over medium-high heat until the beef is
crumbly, evenly browned, and no longer pink. Drain and discard any excess grease. Set beef aside.

2. Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir mushrooms, zucchini,
green and red bell peppers, both amounts of crushed tomatoes, basil, oregano and thyme. Simmer
over medium heat until vegetables are cooked through and tender, about 10 minutes. Add the
ground beef and onions; stir to combine. Simmer on low heat, stirring occasionally, while you finish
preparing spaghetti squash. Scrape the inside of hot spaghetti squash halves with a fork to shred
the squash into strands; divide onto 8 plates. Drizzle each serving of spaghetti squash with 1
tablespoon extra-virgin olive oil and top each serving with a generous amount of meat sauce.

52
Stuffed Bacon Cheeseburgers Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 36g Protein: 34g Net Carbs: 1g

Ingredients
16 ounces ground beef
6 slices bacon
2 ounces mozzarella cheese
4 ounces Cheddar cheese
2 teaspoons salt
1 teaspoon pepper
2 teaspoons Cajun seasoning
2 tbsp., butter
Directions
1. Precook bacon and chop into small pieces.

2. Season ground beef with spices and form into patties with mozzarella and 1/2 bacon pieces
stuffed inside.

3 . Heat 1 tbsp. butter (per burger) in a pan. Once hot, add burger to the pan and cover with a lid.
Cook for 2-3 minutes, flip, place cheese on top, cover with lid, and continue cooking until desired
doneness is reached.

3. Sprinkle remaining bacon pieces over the top of the burgers.

53
Stuffed Cabbage Servings: 8

Prep Time: 40 min, Cook Time: 1 h 55 m Per Serving – Fat: 27g Protein: 17g Net Carbs: 10g

Description
Total Time: 2 h 35 m

Ingredients
1 (28-ounce) can tomato puree 1 pound ground pork 2 tablespoons sea, salt
1 cup low-sodium, chicken broth 1 medium yellow, onion, 3/4 head cauliflower
chopped
2 cloves, garlic, minced 3 cloves garlic, minced 2 heads green, cabbage
1 teaspoon dried parsley 1 1/2 teaspoons dried, basil 1 zucchini
1 (14.5-ounce) can tomato paste 1 teaspoon dried, oregano 2 eggs
1 1/2 teaspoons sea, salt 1/2 teaspoon dried parsley 1/4 cup almond flour
1/2 teaspoon ground, black 1/2 teaspoon sea, salt
pepper
1 pound ground beef 1/4 teaspoon ground, black
pepper

Directions
1. Combine tomato puree, chicken broth, 2 cloves garlic, and 1 teaspoon parsley in a saucepan;
bring to a boil. Add tomato paste.
2. Fill the can 1/4 of the way with hot water; swirl to dissolve any tomato paste remaining in
the can and pour into the saucepan.
3. Season sauce with 1 1/2 teaspoons salt and 1/2 teaspoon pepper. Simmer until flavors
combine, about 30 minutes.
4. Preheat oven to 350 degrees F (175 degrees C).
5. Mix beef, pork, onion, 3 cloves garlic, basil, oregano, 1/2 teaspoon parsley, 1/2 teaspoon
salt, and 1/4 teaspoon pepper together in a large bowl.
6. Bring a large pot of water to a boil; add 2 tablespoons sea salt. Add cauliflower; cook for 5
minutes. Transfer to a bowl using a slotted spoon.
7. Add 1 head of cabbage to the boiling water; cook for 5 minutes. Remove with the slotted
spoon. Repeat with second cabbage.
8. Separate cabbage leaves. Shred cauliflower and zucchini in a food processor fitted with the
shredder disk. Add enough to the beef mixture so there is an equal ratio of both.
9. Stir in eggs and almond flour.
10. Lay 1 cabbage leaf on a flat surface. Roll 1 tablespoon of the beef mixture into a log and
place in the middle of the leaf. Overlap with the bottom of the leaf; fold in opposing edges
and roll up. Repeat with remaining leaves and beef mixture.
11. Coat the bottom of a large baking dish with a layer of tomato sauce. Arrange cabbage rolls
seam-side down in the dish; cover with remaining tomato sauce. Cover dish with aluminum
foil. Bake in the preheated oven until sauce is bubbling, about 1 hour.

54
Thai Flank Steak Servings: 6

Prep Time: 6 hrs 30 min, Cook Time: 20 min Per Serving – Fat: 25g Protein: 23g Net Carbs: 1g

Ingredients
2 pounds flank steak
1/3 cup soy sauce
1/4 cup rice vinegar
1/4 cup rice, wine
1/4 cup fresh, lime juice
2 tablespoons dark, sesame oil
1/2 small red, onion , chopped
1/4 cup chopped fresh, basil
1/4 cup chopped, fresh mint
3 tablespoons sliced, lemons, grass
3 tablespoons crushed, peanuts
3 tablespoons Chile paste
1 tablespoon ground, coriander
1/2 teaspoon garlic salt
Directions
1. In a large bowl, combine soy sauce, rice vinegar, rice wine, lime juice and sesame oil. Stir in onion,
basil, mint, lemon grass and crushed peanuts. Season with Chile paste, coriander and garlic salt.
Layer flank steak with marinade. Refrigerate 6 hours or overnight.

2. Preheat an outdoor grill for medium high heat, and lightly oil grate. Drain liquid from marinade.
Layer meat grill and turn every 4-5 minutes for 20 minutes. Should be served medium rare.

55
Thai Ground Beef Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 25g Protein: 22g Net Carbs: 7g

Ingredients
1 pound lean, ground beef
1 cup thinly sliced, leek
1 teaspoon minced, garlic
1 teaspoon red, curry paste
1 cup tomato sauce
1/2 cup light, coconut milk
1 1/2 teaspoons brown sugar, splenda
1/4 teaspoon grated, lime rind
1 1/2 teaspoons fresh, lime juice
1 tablespoon Asian fish, sauce
3 cups cauliflower, rice
Directions
1. Prepare your cauliflower rice as described elsewhere in this book.

2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add leek; sauté 5
minutes.; add garlic; sauté 1 minute. add beef; cook 7 minutes or until lightly browned, stirring to
crumble.

3. Stir in curry paste and tomato sauce; cook until half of liquid evaporates (about 2 minutes). Add
remaining ingredients and cook 2 minutes or until slightly thickened.

Serve with cauliflower rice.

56
The Ketosis Cookbook Breads, Biscuits, and Muffins

57
The Ketosis Cookbook Breakfast

Asparagus, Canadian Bacon and Cheese Frittata

Servings: 4

Prep Time: 25 min, Cook Time: 15 min Per Serving – Fat: 15g Protein: 11g Net Carbs: 4g

Ingredients
10 large, eggs
8 tablespoons freshly grated parmesan
4 tablespoons milk
1/2 teaspoon freshly grated, lemon zest
2 teaspoons kosher, salt
freshly ground, black pepper
2 tablespoons extra-virgin, olive oil
8 ounces medium asparagus stalks (about 8), woody stems trimmed, cut
into 1/2-inch pieces
8 medium slices Canadian, bacon, coarsely chopped
2 small, tomatoes, sliced
Directions
1. Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3
tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.

2. Heat the olive oil in an 8-inch nonstick skillet oven proof skillet, over medium heat. Add the
asparagus, tomato, and Canadian bacon, and cook until the asparagus is crisp-tender, about 4
minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the
fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes.
Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata
under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5
minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges.
Serve warm or room temperature.

58
The Ketosis Cookbook Breakfast

Bacon Spinach Egg Cup Servings: 6

Prep Time: 15 min, Cook Time: 40 min Per Serving – Fat: 6g Protein: 8g Net Carbs: 2g

Ingredients
4 slices thick-cut, bacon, diced
1/2 (12-ounce) package frozen chopped, spinach, thawed and drained
4 mushrooms, chopped
1/4 green bell, pepper, chopped
2 slices onions, chopped
1 pinch salt and ground black, pepper, to taste
6 eggs
1 tablespoon heavy, whipping cream
1/2 teaspoon salt
1/4 teaspoon ground, black pepper
1 pinch onion powder
1 pinch garlic powder
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with cooking spray.

2. Cook and stir bacon in a skillet over medium-high heat until crisp, about 10 minutes. Transfer
bacon to a bowl, reserving bacon grease in the skillet.

3. Combine spinach, mushrooms, green bell pepper, onion, salt, and ground black pepper to taste in
the skillet with bacon grease; cook and stir until softened, about 5 minutes. Transfer vegetable
mixture to a bowl and place in the freezer to cool, about 5 minutes.

4. Whisk eggs and cream together in a bowl; 1/2 teaspoon salt, 1/4 teaspoon ground black pepper,
onion powder, and garlic powder. Add cooled vegetables and bacon to egg mixture and mix gently.
Scoop 1/4 cup egg mixture into each muffin cup; top each with remaining Colby-Jack cheese.

5. Bake in the preheated oven until egg cups are set, about 20 minutes.

59
The Ketosis Cookbook Breakfast

Blueberry Pancake Crepes Servings: 5

Prep Time: 5 min, Cook Time: 20 min Per Serving – Fat: 36g Protein: 14g Net Carbs: 10g

Ingredients
15 ounces cream cheese, softened
10 eggs, beaten
5 teaspoons ground cinnamon
5 tablespoons sugar-free syrup
5 teaspoons butter
5 ounces blueberries
Directions
1. In a bowl, mash the cream cheese with beaten eggs, about 1 teaspoon at a time at first, until the
mixture is smooth and free of lumps. Beat in the cinnamon and sugar-free syrup.

2. Wash and warm blueberries in medium pan. Keep warm.

3. Melt the butter in a nonstick skillet over medium heat. When the butter has stopped foaming,
reduce heat to medium-low, and pour in several tablespoons of the batter. Swirl to coat the bottom
of the skillet. Allow to cook until set, about 4 minutes on the first side; flip the crepe with a spatula
and cook the other side until the crepe shows small browned spots, 1 to 2 more minutes.

4. Fill crepes with warm blueberries.

Optional - Top with whipped cream.

60
The Ketosis Cookbook Breakfast

Chorizo Breakfast Casserole Servings: 6

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 18g Protein: 12g Net Carbs: 5g

Ingredients
12 eggs, whisked
1 lb chorizo, cooked and diced
2 carrots, shredded
1/2 yellow, onion, diced
2 tablespoons hot, sauces
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon pepper
Directions
1. Preheat your oven to 375 degrees.

2. Add chorizo to a hot skillet and let cook until it begins to crumble. While the meat is cooking, dice
onion and shred your carrots.

3. Place your eggs in a large bowl and beat. Add the cooked meat, onion, and carrots to the bowl
with the whisked eggs. Finally add the rest of your ingredients and mix well.

4. Grease a 8x8 or 9x9 glass dish and add your egg mixture to it. Cook for 25-30 minutes until the
eggs aren't runny. The middle takes a bit longer so make sure its completely done. Let sit for 10
minutes.

61
The Ketosis Cookbook Breakfast

Coconut Keto Crepes Servings: 3

Per Serving – Fat: 5g Protein: 4g Net Carbs: 5g
Prep Time: 10 min, Cook Time: 5 min

Ingredients
4 egg whites
3 tablespoons almond, milk
1/4 teaspoon vanilla extract, or to taste
2 tablespoons coconut, flour
1/8 teaspoon baking powder
1 pinch sea, salt
Directions
1. Beat egg whites, almond milk, and vanilla extract together in a bowl until smooth; add coconut
flour, baking powder, and sea salt and continue to beat until no clumps remain. Let the mixture sit
for 8 minutes.

2. Heat a small non-stick skillet over medium heat. Pour about 1/3 of the batter into the pan. Tilt
the pan so the batter covers the bottom of the skillet to all sides. Cook until the edges begin to
slightly lift and the bottom is slightly browned, about 2 minutes; flip and cook until the other side is
browned, 1 to 2 minutes more. Repeat with remaining batter.

62
The Ketosis Cookbook Breakfast

Country Breakfast Casserole Servings: 4

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat: 19g Protein: 14g Net Carbs: 3g

Ingredients
1/4 cup butter
1/2 cup keto, croutons
1/2 cup shredded, Cheddar cheese
4 eggs
3/4 cup milk
1 teaspoon dry mustard
1/2 cup cooked, ham, cubed
1/2 cup cooked, pork sausage, chopped
Directions
1. Melt butter in an 8x8 inch glass baking dish or small casserole dish. Add croutons and toss to
coat. Sprinkle cheese on top of croutons. In a large bowl, beat together eggs, milk and dry mustard.
Pour egg mixture over croutons and cheese. Sprinkle on cubed ham. Cover with plastic wrap, and
refrigerate overnight.

2. Preheat oven to 375 degrees F (190 degrees C). Let casserole stand at room temperature while
oven heats.

3. Bake in preheated oven for 40 minutes, until eggs are set. Let sit for 5 minutes before cutting. Can
also be frozen and microwaved later.

63
The Ketosis Cookbook Breakfast

French Toast Casserole Servings: 6

Prep Time: 20 min, Cook Time: 35 min Per Serving – Fat: 3g Protein: 5g Net Carbs: 3g

Ingredients
5 cups cubed, keto bread
4 eggs
1 1/2 cups milk
1/2 teaspoon stevia
2 teaspoons ground, cinnamon, divided
1 teaspoon vanilla extract
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking
spray.

2. Line bottom of prepared baking dish with bread cubes. Beat eggs, milk, 1/4 teaspoon sweetener,
1 teaspoon cinnamon, and vanilla extract together in a bowl; pour mixture over bread cubes. Let
stand 10 minutes (or refrigerate up to overnight if desired).

3. Combine remaining sweetener with remaining 1 teaspoon cinnamon; sprinkle mixture over the
casserole. Then bake in the preheated oven until casserole is set and topping is crunchy, 30 to 40
minutes.

64
The Ketosis Cookbook Breakfast

Greek Party Omelet Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 12g Protein: 8g Net Carbs: 1g

Ingredients
1 cup halved, cherry tomatoes
1 teaspoon dried, oregano, divided
1/2 teaspoon salt, divided
Black pepper, to taste
1/2 cup crumbled, feta cheese
8 large, eggs
1 chopped frozen, spinach, thawed and squeezed dry
1 tablespoon olive oil
Directions
1. Heat a 12-inch non-stick skillet over low heat. (Use a 10-inch skillet if you halve the recipe to
serve 2 instead of 4.) Meanwhile, in a small bowl, mix tomatoes, 1/2 tsp. oregano, 1/4 tsp. salt, and
pepper to taste. Stir in feta.

2. In a medium bowl, whisk eggs together, then stir in spinach, 1/2 tsp. oregano, 1/4 tsp. salt, and
pepper to taste. A few minutes before cooking omelet, add oil to the pan, and increase heat to
medium-high. Heat until wisps of smoke start to rise from the pan. Add the egg mixture to the
skillet. Using a plastic or wooden spatula to push back the eggs that have set, tilt the pan and let the
uncooked egg mixture run onto the empty portion of the pan.

3. Continue pushing back cooked eggs, tilting the pan and letting uncooked egg mixture flow onto
the empty portion of the pan until omelet is moist but fully cooked, about 3 minutes. Reduce heat to
low; pour the tomato mixture over half of the omelet. Using a slotted, flat spatula or turner,
carefully fold the untopped half over the filling. Use the turner to slide the omelet onto a cutting
board. Let stand a minute or two for the filling to warm.

3. Cut the omelet into 4 wedges and serve immediately.

65
The Ketosis Cookbook Breakfast

Ham Omelet Muffins Servings: 4

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 8g Protein: 28g Net Carbs: 1g

Ingredients
8 eggs
8 ounces cooked, ham, crumbled
1 cup diced red bell, pepper
1 cup diced, onion
1/4 teaspoon salt
1/8 teaspoon ground, black pepper
2 tablespoons water
1/4 cup shredded cheese, Cheddar cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.

2. Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into
the beaten eggs. Pour egg mixture evenly into prepared muffin cups.

3. Bake in the preheated oven until muffins are set in the middle, 15 to 17 minutes. Remove from
oven and sprinkle shredded cheese on top. Place back in the oven for 5 minutes or until cheese
melted. Let cook and enjoy!

66
The Ketosis Cookbook Breakfast

Italian Baked Eggs Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 27g Protein: 9g Net Carbs: 5g

Ingredients
1 1/3 cups marinara sauce
2 teaspoons red, pepper, flakes
salt and freshly ground black, pepper, to taste
6 teaspoons chopped fresh flat-leaf, parsley
8 eggs
4 tablespoons finely shredded Parmigiano-Reggiano, cheese
8 teaspoons olive oil
8 tablespoons heavy, whipping cream
8 slices Keto Flax Bread
Directions
1. Preheat oven to 400 degrees F (200 degrees C).

2. Spoon marinara sauce into the bottom of a baking dish, about 1/4 inch high. Sprinkle with red
pepper flakes, salt, black pepper, and parsley. Make a narrow well in the center of the sauce for the
eggs. Crack each egg into a ramekin, then pour into the baking dish over the marinara sauce.
Sprinkle with Parmigiano-Reggiano cheese, olive oil, and cream. Season with salt and black pepper
to taste.

3. Bake in the preheated oven until yolks are just set, 10 to 12 minutes. Serve with toasted Keto
bread.

67
The Ketosis Cookbook Breakfast

Spinach & Cheese Omelet Servings: 2

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 6g Protein: 9g Net Carbs: 1g

Ingredients
4 eggs
Dash, salt
Dash, cayenne pepper
1/4 cup shredded sharp cheddar, cheese, (1 ounce)
1 tablespoon fresh, chives
1 cup spinach, leaves
1 red, pepper, relish (see below)
2/3 cup chopped red sweet, pepper
2 tablespoons finely chopped, onions
1 tablespoon cider vinegar
1/4 teaspoon black pepper
Directions
1. Lightly coat an 8-inch nonstick skillet with flared sides or a crepe pan with cooking spray. Heat
skillet over medium-high heat.

2. In a medium bowl beat together eggs, salt, and cayenne pepper with a rotary beater or wire
whisk until frothy. Pour into the prepared skillet; cook over medium heat. As egg mixture sets, run a
spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows underneath.

3. Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Sprinkle
with cheese and chives. Top with 3/4 cup of the spinach and 2 tablespoons of the Red Pepper
Relish. Using the spatula, lift and fold an edge of the omelet partially over filling. Top with the
remaining 1/4 cup spinach and 1 tablespoon of the relish. (Reserve the remaining relish for another
use.) Cut the omelet in half. Makes 2 servings.

Relish: In a small bowl combine red pepper, onion, vinegar, and pepper. Makes about 2/3 cup.

68
The Ketosis Cookbook Breakfast

Sausage & Egg Muffins Servings: 12

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 10g Protein: 7g Net Carbs: 1g

Ingredients
1/2 pound ground, pork sausage
12 eggs, beaten
1/2 (4-ounce) can chopped green Chile peppers, drained
1 small, onion, chopped
1 teaspoon garlic powder
salt and, pepper, to taste
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease 12 muffin cups.

2. Place sausage in a large, deep skillet. Cook over medium high heat until evenly brown. Drain and
set aside.

3. In a large bowl, combine eggs, chilies, onion, garlic powder, salt pepper and sausage; mix well.
Spoon 1/4 cup of sausage mixture into each prepared muffin cup.

4. Bake in preheated oven for 15 to 20 minutes, until egg has set and a toothpick inserted into each
'muffin' comes out clean.

69
The Ketosis Cookbook Breakfast

One Minute Muffin Servings: 4

Prep Time: 5 min, Cook Time: 1 min Per Serving – Fat: 34g Protein: 4g Net Carbs: 9g

Ingredients
1 cup almond flour
8 tablespoons flax seed meal
4 large, eggs
2 teaspoons coconut, oils
2 teaspoons ground, cinnamon, (optional)
1 teaspoon baking powder, or as needed
4 pinches salt
Directions
1. Lightly grease 8 microwave-safe ramekins.

2. Stir almond flour, flax meal, eggs, coconut oil, cinnamon, baking powder, and salt in a bowl.
Divide almond mixture between ramekins.

3. muffins in the microwave for 30 seconds; let rest 5 seconds. Continue cooking for an additional
30 seconds until muffins are risen and cooked. Remove from microwave and flip upside-down onto
a plate to cool.

70
The Ketosis Cookbook Breakfast

Roasted Asparagus Eggs and Hollandaise

Servings: 4

Prep Time: 15 min, Cook Time: 10 min Per Serving – Fat: 21g Protein: 8g Net Carbs: 3g

Ingredients
1 pound medium asparagus
1 tablespoon extra-virgin, olive oil
1/4 teaspoon kosher, salt
freshly ground, black pepper
1 large, egg yolk
1 1/2 teaspoons freshly squeezed, lemon juice
pinch, cayenne pepper
4 tablespoons unsalted, butter, (1/2 stick)
1/2 teaspoon kosher, salt
8 eggs, scrambled
Directions
1. Preheat oven to 450 degrees F.

2. Trim the ends from the asparagus and spread the spears in a single layer in a shallow roasting
pan baking sheet, drizzle with olive oil, sprinkle with salt, and roll to coat thoroughly. Roast the
asparagus until lightly browned and tender, about 10 minutes, turning halfway through.

3. Place the egg yolk, lemon juice, and cayenne pepper in a blender, and pulse a couple times to
combine. Put the butter in a small microwave proof bowl and heat in a microwave until just melted.
With the blender running, gradually add the melted butter into the egg to make a smooth frothy
sauce. If the sauce is really thick blend in a teaspoon of lukewarm water to loosen it up. Season with
the salt and serve immediately or keep warm in a small heat-proof bowl set over hot (but not
simmering) water until ready to serve.

4. Spread the roasted asparagus on a serving platter. Grind a generous amount of pepper over the
top. Serve the scrambled eggs over the asparagus and drizzle with hollandaise.

71
The Ketosis Cookbook Breakfast

Shakshouka Skillet Servings: 4

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 14g Protein: 7g Net Carbs: 6g
Ingredients
3 tablespoons olive oil
1 1/3 cups chopped, onions
1 cup thinly sliced, red bell pepper
2 cloves garlic, minced, or to taste
2 1/2 cups chopped, tomatoes
1 teaspoon ground, cumin
1 teaspoon paprika
1 teaspoon salt
1 hot Chile, pepper , seeded and finely chopped, or to taste
4 eggs
Directions
1. Heat the olive oil in a skillet over medium heat. Stir in the onion, bell peppers, and garlic; cook
and stir until the vegetables have softened and the onion has turned translucent, about 5 minutes.

2. Combine the tomatoes, cumin, paprika, salt, and Chile pepper into a bowl and mix briefly. Pour
the tomato mixture into the skillet, and stir to combine. Simmer uncovered, until the tomato juices
have cooked off, about 10 minutes. Make four indentations in the tomato mixture for the eggs.
Crack the eggs into the indentations. Cover the skillet and let the eggs cook until they're firm but
not dry, about 5 minutes.

72
The Ketosis Cookbook Breakfast

Strawberry Cinnamon Pancakes Servings: 4

Prep Time: 15 min, Cook Time: 10 min Per Serving – Fat: 8g Protein: 9g Net Carbs: 5g

Ingredients
1/2 cup strawberries, diced
4 tablespoons almond, milk
4 eggs
2 teaspoons sugar free, maple syrup
2 tablespoons vanilla extract
4 tablespoons coconut, flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup almond meal
1 teaspoon ground, cinnamon, or to taste
4 teaspoons vegetable oil , or as needed
Directions
1. Mix diced strawberries, almond milk, eggs, maple syrup, and vanilla extract together in a bowl
until smooth.

2. Whisk coconut flour, baking soda, salt, almond meal, and cinnamon together in a separate bowl.
Stir strawberry mixture and flour mixture together in a pourable container until well incorporated.
Allow batter to sit for 3 minutes.

3. Heat vegetable oil in a skillet over low heat. Pour silver dollar-sized circles of batter into the hot
oil. Cook until lightly browned, about 5 minutes per side.

73
The Ketosis Cookbook Breakfast

Trail Breakfast Skillet Servings: 6

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 21g Protein: 17g Net Carbs: 13g

Ingredients
1/2 pound breakfast, sausage
4 slices bacon, cooked
2 medium, sweet potatoes, diced
6 eggs
1 avocado, diced
Handful, cilantro
1 dash hot sauce
1/4 cup Mexican, cheese

salt, to taste
pepper, to taste
Directions
1. Preheat oven to 400ºF.

2. In an oven safe skillet crumble and brown the sausage over medium heat. Use a slotted spoon to
remove the sausage. Next cook the bacon and remove and chop into pieces. Reserve the grease

3. Add sweet potatoes to the grease cook till crispy. Then add the sausage and bacon back into the
pan. Then make a few holes in the pan–one well for each egg. Crack the eggs into the holes.

4. Place the skillet in the oven and bake long enough for the eggs to set, about 5 minutes. Then turn
the oven to broil, broil the top sides of the eggs for 3-5 minutes.

74
The Ketosis Cookbook Breakfast

Turkey Breakfast Cups Servings: 4

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 8g Protein: 11g Net Carbs: 2g
Ingredients
8 eggs
8 ounces cooked, turkey breast, crumbled
2 mushrooms, chopped
1 cup diced red bell, pepper
1 cup diced, onion
1/4 teaspoon salt
1/8 teaspoon ground, black pepper
2 tablespoons water
1/4 cup shredded cheese, Cheddar cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.

2. Lightly sauté mushrooms, pepper and onions (about half way done.)

2. Beat eggs together in a large bowl. Mix turkey, bell pepper, onion, salt, black pepper, mushrooms,
and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.

3. Bake in the preheated oven until muffins are set in the middle, 15 to 17 minutes. Remove from
oven and sprinkle shredded cheese on top. Place back in the oven for 5 minutes or until cheese
melted. Let cook and enjoy!

75
The Ketosis Cookbook Breakfast

Zucchini Pancakes Servings: 4

Prep Time: 45 min, Cook Time: 15 min Per Serving – Fat: 8g Protein: 7g Net Carbs: 6g

Ingredients
1 pound zucchini, grated
1/4 cup freshly grated, Parmesan cheese
2 eggs
2 green onions, chopped
3 cloves garlic, chopped
4 leaves basil, chopped
1 pinch ground, nutmeg
1 pinch onion powder
1 tablespoon butter
1 teaspoon olive oil, or as needed
salt, to taste
ground black, pepper, to taste
Directions
1. Squeeze grated zucchini in paper towels to release as much water as possible. Spread zucchini on
fresh paper towels and sprinkle with salt; let sit for 30 minutes to release additional water; squeeze
again.

2. Mix Parmesan cheese, eggs, green onions, garlic, basil, nutmeg, onion powder, and black pepper
in a bowl; add zucchini. Stir to combine.

3. Heat butter and olive oil in a frying pan over medium heat. Form golf ball-sized zucchini patties
and place in hot frying pan. Fry until browned, 2 to 3 minutes per side.

Serve with salsa, sour cream or cream cheese!

76
The Ketosis Cookbook Breads, Biscuits, and Muffins

77
The Ketosis Cookbook Breads, Biscuits, and Muffins

Almond Flour Banana Bread Recipe

Servings: 8

Prep Time: 30 m, Cook Time: 1 h Per Serving – Fat: 8g Protein: 11g Net Carbs: 8g

Ingredients
cooking spray
3 eggs, beaten
1 tablespoon apple cider, vinegar
3 bananas, mashed
1/4 cup coconut, oil, melted
1/4 cup agave syrup
1 teaspoon vanilla extract
3 cups almond flour
1 teaspoon ground cinnamon
3/4 teaspoon baking powder
1/2 teaspoon ground, nutmeg
1/2 teaspoon salt
Directions
1. Preheat oven to 300 degrees F (150 degrees C). Prepare a bread pan with cooking spray.

2. Mix eggs and vinegar together in a bowl; add bananas, coconut oil, agave syrup, and vanilla
extract and stir until blended.

3. Sift flour, cinnamon, baking powder, nutmeg and salt together in a large bowl; stir into banana
mixture until well blended. Pour batter into prepared bread pan.

4. Bake in the preheated oven for 1 hour. Let cool in pay for 10 minutes.

78
The Ketosis Cookbook Breads, Biscuits, and Muffins

Almond Puffs Servings: 20

Prep Time: 10 min, Cook Time: 35 min Per Serving – Fat: 2g Protein: 0g Net Carbs: 2g

Ingredients
1/4 cup butter
1/2 cup water
1/2 cup almond, flour
2 eggs
Directions
1. Preheat oven to 375 degrees F (190 degrees C). Grease a cookie sheet. Set aside.

2. In a medium saucepan heat butter and water over medium heat until butter melts. Fold in flour
all at once, and stir vigorously until a ball forms in the center of the pan. Remove from heat and let
stand for 5 minutes.

3. Add eggs, one at a time, and beat until fully blended. Mix should be very stiff. Drop by 1/2 to 3/4
teaspoon onto prepared cookie sheet.

4. Bake for 30 to 40 minutes, or until the moisture disappears. Cool and slit a small opening on one
side and stuff with desired filling.

79
The Ketosis Cookbook Breads, Biscuits, and Muffins

Cheesy Garlic Bread Servings: 12

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 8g Protein: 11g Net Carbs: 8g

Ingredients
1 1/4 cups almond, flour 2 teaspoons baking powder
1 teaspoon coconut, flour 1/4 teaspoon garlic powder
3 egg whites, beaten until fluffy 1/2 teaspoon xanthan or guar gum,
we used xanthan
2 teaspoons olive oil, or avocado oil 1 cup shredded, mozzarella cheese
1/4 cup warm, water 2 teaspoons butter, melted
1 teaspoon live, yeast, granules 1/4 teaspoon garlic powder
1 teaspoon coconut sugar (or honey) 1/4 teaspoon salt
1/2 cup shredded, mozzarella cheese 1/2 teaspoon Italian seasoning
1/4 teaspoon salt

Directions
1. Preheat oven to 400 degrees. In a large bowl, combine almond and coconut flour, salt, baking
powder, garlic powder and xanthan gum. Stir well. In a small cup or bowl, combine warm water
and sugar and stir until dissolved, then add yeast. Set aside for a few moments.

2. To the flour mixture, add olive oil and yeast-water mixture and stir well with a rubber spatula.
Add in beaten eggs whites and continue to mix. Add in the 1/2 C mozzarella shreds and mix gently
with your spatula until a nice dough is formed and cheese is mixed well throughout.

3. Grease a 9×9 square cake pan. Put batter into cake pan or cookie sheet. Bake at 400 degrees for
approx. 15-17 minutes or until the sides of the crust turn golden brown. Remove and top.

Topping: In a tiny bowl, combine butter, garlic powder and salt. Mix well, then brush thoroughly
over the top of the garlic bread base. Sprinkle shredded mozzarella cheese and Italian seasoning.

4. Bake at 400 degrees an additional 10 minutes or until cheese is melted. For final 3 minutes, turn
broiler on to brown the cheese. Remove from oven and let bread stand for 5-10 minutes before
serving.

80
The Ketosis Cookbook Breads, Biscuits, and Muffins

Focaccia Flax Bread Servings: 12

Prep Time: 15 min, Cook Time: 25 - 30 min Per Serving – Fat: 8g Protein: 2g Net Carbs: 0g

Ingredients
2 cups flax seed meal
1 tablespoon baking powder
1 teaspoon salt
7 drops stevia
5 beaten, eggs
1/2 cup water
1/3 cup oil
Directions
1. Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment
paper or a silicone mat.

2. Mix dry ingredients.

3. In large bowl, combine stevia, eggs, water and oil. Mix well. Slowly add flour mixture until
combined.

4. Let batter set for 2 to 3 minutes to thicken then pour into pan.

5. Bake for about 25-30 minutes, until it springs back when you touch the top and/or is visibly
browning.

6. Cool and cut.

81
The Ketosis Cookbook Breads, Biscuits, and Muffins

Keto Bread Servings: 18

Prep Time: 10 min, Cook Time: 45 min Per Serving – Fat: 9g Protein: 2g Net Carbs: 3g

Ingredients
1 cup almond flour 12 large, egg whites
1/4 cup coconut flour 1 1/2 tablespoons erythritol
2 teaspoons gluten-free, baking soda 1/4 teaspoon xanthan gum, optional but highly
recommend
1/4 teaspoon sea, salt 1/4 teaspoon cream of tartar,
optional but highly recommend
1/3 cup butter, measured solid, then melted

Directions
1. Preheat oven to 350 degrees F. Line a 8 1/2" x 4 1/2" loaf pan with parchment paper, folding the
extra over the sides.

2. Combine the almond flour, coconut flour, baking powder, sweetener, xanthan gum and sea salt in
large food processor. Pulse until well combines.

3. Add melted butter. Pulse, scraping down the sides as needed, until crumbly.

4. In a very large bowl, use a hand mixer to beat egg whites and cream of tarter until stiff peaks
form.

5. Add 1/2 of the stiff egg whites to food processor. Pulse a few times until just combined. Do not
over-mix! If mixture doesn't fit in processor move to bowl and mix on high till just combined.

6. Fold the remaining egg whites into the food processor or bowl. Do not stir or turn on food
processor. Fold gently to keep the mixture as fluffy as possible.

7. Transfer the batter to lined loaf pan and smooth top. Bake for about 30 minutes or until the top
is golden brown. Tent the top with aluminum foil and bake for another 10-15 minutes, until
toothpick comes out clean. Cool completely before removing from the pan and slicing.

Store in refrigerator with airtight container. Place paper towel with loaf to prevent moisture.

82
The Ketosis Cookbook Breads, Biscuits, and Muffins

Keto Biscuits Servings: 12

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 29g Protein: 1g Net Carbs: 6g

Ingredients
2 1/2 cups blanched, almond flour
1 teaspoon baking soda
3/4 teaspoon sea, salt
1/4 cup coconut, oil , melted and cooled
2 large, eggs, at room temperature, beaten
1 tablespoon raw, honey
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

2. Mix almond flour, baking soda, and sea salt together in a bowl; stir in coconut oil until fully
incorporated. Stir eggs and honey into almond flour mixture until a dough ball forms. Scoop dough
using an ice cream scoop and arrange dough scoops in the parchment paper. Lightly press each
piece of dough to create a biscuit shape.

3. Bake in the preheated oven until biscuits are lightly browned, about 15 minutes.

83
The Ketosis Cookbook Breads, Biscuits, and Muffins

Keto Coconut Muffins Servings: 6

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 6g Protein: 2g Net Carbs: 9g

Ingredients
3 eggs
2 tablespoons butter, melted
2 tablespoons coconut milk
3 tablespoons sugar free, honey
1/4 teaspoon salt
1/4 teaspoon vanilla extract
1/4 cup sifted coconut, flour
1/4 teaspoon baking powder
Directions
1. Preheat oven to 400 degrees F (200 degrees C). Grease or line muffin cups with paper liners.

2. Whisk eggs, butter, coconut milk, honey, salt, and vanilla extract together in a bowl until smooth.
Mix coconut flour and baking powder together in a separate bowl; stir into egg mixture until batter
is just combined. Pour batter into prepared muffin cups.

3. Bake in the preheated oven until a toothpick inserted in the center of a muffin comes out clean,
15 to 20 minutes.

84
The Ketosis Cookbook Breads, Biscuits, and Muffins

Keto Pizza Crust Servings: 4

Prep Time: :10, Cook Time: :30 Per Serving – Fat: 33g Protein: 1g Net Carbs: 6g

Ingredients
1 cup almond flour
1 egg
1 tablespoon coconut, oil
2 tablespoons flax seeds (optional)
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Cover baking sheet with parchment paper.

2. Blend almond four, egg, coconut oil, and flax seeds together in a blender. Transfer mixture to
prepared baking sheet and roll or press out to desired thickness and shape.

3 Bake in the preheated oven until golden brown, about 20 minutes. Add your choice of low carb
tomato paste, cheeses, and toppings and bake another 10 minutes.

85
The Ketosis Cookbook Breads, Biscuits, and Muffins

Lemon Poppy Seed Muffins Servings: 12

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 15g Protein: 1g Net Carbs: 2g

Ingredients
3/4 cup almond flour
1/4 cup flaxseed, meal
1/3 cup erythritol
1 teaspoon baking powder
2 tbsp., poppy seeds
1/4 cup salted, butter, melted
1/4 cup heavy cream
3 large, eggs
2 zest lemons
3 tbsp., lemon juice
1 teaspoon vanilla extract
25 drops liquid stevia
Directions
1. Pre-heat oven to 350F. In a bowl, combine almond flour, flaxseed meal, erythritol, and poppy
seeds together.

2 Stir in the melted butter, eggs, and heavy cream until smooth. Then add the baking powder,
vanilla, stevia, lemon zest, and lemon juice. Mix again until well combined.

3. Measure the batter out equally between 12 cupcake molds. Bake for 18-20 minutes or until slight
browning appears.

4. Remove from the oven and let cool for about 10 minutes on the counter. Slice and serve!

86
The Ketosis Cookbook Breads, Biscuits, and Muffins

No Guilt Dinner Rolls Servings: 12

Per Serving – Fat: 7g Protein: 3g Net Carbs: 2g
Prep Time: 20 min, Cook Time: 30-40 min

Ingredients
6 large, eggs
1/4 teaspoon cream, of tartar
6 ounces cream cheese, cold, cubed
1/4 teaspoon salt
Directions
1. Preheat oven to 300 degrees F. Line a cookie sheet with parchment paper and lightly spray with
nonstick spray.

2. Separate the eggs, making sure no yolk gets into the whites and placing the whites in a clean, non-
greasy bowl. Using a clean, non-greasy electric whisk, whip the egg whites and the cream of tartar
until stiff.

3. In a separate bowl, use the same whisk to whisk together the yolks, cream cheese and salt, until
smooth.

4. Using a spatula, carefully fold the egg whites into the cream cheese mixture, working in batches
to keep the air bubbles in tact.

5. Spoon 6 large mounds of the mixture onto the prepared baking sheet. Gently press with a spatula
on the top of each mound to flatten just slightly.

6. Bake 30-40 minutes, until golden-brown. Then cool a 5 of minutes on the cookie sheet, then
gently transfer to a wire rack.

87
The Ketosis Cookbook Breads, Biscuits, and Muffins

Pumpkin Bread Servings: 12

Prep Time: 15 min, Cook Time: 55 min Per Serving – Fat: 21g Protein: 1g Net Carbs: 10g

Ingredients
1 1/2 cups almond flour
1/2 cup coconut, flour
5 teaspoons pumpkins, pie spice
1 1/2 teaspoons baking soda
1 1/2 teaspoons baking powder
1 teaspoon kosher, salt
1 (15-ounce) can pumpkin, puree
4 large, eggs
1/2 cup sugar free, maple syrup
5 tablespoons coconut, oils, melted
2 teaspoons pure, vanilla extract
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line a 9x5-inch loaf pan baking parchment.

2. Stir almond flour, coconut flour, pumpkin pie spice, baking soda, baking powder, and kosher salt
together in a bowl with a whisk to mix.

3. Beat pumpkin puree, eggs, maple syrup, coconut oil, and vanilla extract together in a separate
bowl until smooth; add to the flour mixture and gently stir just until the dry ingredients are
moistened. Pour the batter into the prepared loaf pan.

4. Bake in the preheated oven until a toothpick inserted into the center comes out clean, 55 to 70
minutes. Cool in the pan 15 to 20 minutes before removing to cool completely on a wire rack.

88
The Ketosis Cookbook Breads, Biscuits, and Muffins

Crackers Servings: 6

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 32g Protein: 18g Net Carbs: 10g

Description
Total time 20 minutes

Ingredients
3/4 cups almond flour
2 ounces finely grated parmesan cheese
1 large egg, beaten
¼ teaspoon coarsely ground black pepper

¼ teaspoon salt

Directions
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

2. Mix the almond flour, Parmesan cheese, pepper and salt in a large bowl. Add the egg and mix
well, until a dough forms. (you can also mix in a food processor.)

3. Place the dough between two large pieces of parchment paper. Using a rolling pin to roll out to a
rectangle, about 1/8" thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and
re-attach to form a more rectangular shape.)

4. Cut the cracker dough into rectangles. Prick with a fork or toothpick if desired. Place on the
lined baking sheet. Bake for 20 minutes, until golden.

89
The Ketosis Cookbook Breads, Biscuits, and Muffins

Very Berry Blueberry Muffins Servings: 12

Prep Time: 30 min, Cook Time: 30 min Per Serving – Fat: 5g Protein: 2g Net Carbs: 12g

Ingredients
1 1/3 cups almond, flour
1 cup rolled oats
2 tablespoons splenda, brown sugar
1 tablespoon baking powder
1/2 teaspoon ground cinnamon
1 cup milk
1 egg, beaten
3 tablespoons vegetable oil
2 cups fresh, blueberries
Directions
1. Preheat oven to 425 degrees F (220 degrees C). Spray muffin cups with non-stick cooking spray,
or use cupcake liners.

2. In a medium-size bowl, combine flour, oats, brown sugar, baking powder, and cinnamon. Stir in
milk, egg, and oil. Continue stirring until the mixture is well blended. Fold in the berries. Spoon the
mixture into the muffin cups, 2/3 full.

3. Bake 25 to 30 minutes or until light golden brown.

90
The Ketosis Cookbook Condiments & Dressings

91
The Ketosis Cookbook Condiments & Dressings

5 Minute Pesto Servings: 6

Prep Time: 2 min, Cook Time: 3 min

Per Serving – Fat: 33g Protein: 8g Net Carbs: 5g
Yield: 12 oz.

Ingredients
1 1/2 cups basil
1/3 cup pine, nuts, (toasted)
3/4 cup Parmesan cheese
2/3 cup olive oil
1 teaspoon minced, garlic
2 teaspoons tomato paste
salt and, pepper, to taste
Directions
1. Add all ingredients (except oil) to a container. Use your blender to mix together, slowly adding oil
as it blends.

92
The Ketosis Cookbook Condiments & Dressings

Avocado and Tomato Salsa Servings: 4

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 2g Protein: 2g Net Carbs: 5g

Ingredients
2/3 avocado, peeled, pitted, and diced
2 2/3 medium, tomatoes, diced
2/3 jalapeno, pepper, seeded and minced
1/3 cup chopped fresh, cilantro
2 cloves, garlic, minced
2/3 teaspoon salt
1 1/3 tablespoons fresh, lime juice
1/6 cup chopped, red onion
2 tablespoons, olive oil
Directions
1. In a medium bowl, combine the mango, avocado, tomatoes, jalapeno, cilantro, and garlic. Stir in
the salt, lime juice, red onion, and olive oil. To blend the flavors, refrigerate for about 30 minutes
before serving.

93
The Ketosis Cookbook Condiments & Dressings

Caesar Salad Dressing Servings: 8

Prep Time: 3 min, Cook Time: 3 min Per Serving – Fat: 44g Protein: 2g Net Carbs: 1g

Ingredients
6 cloves garlic, finely minced
3 teaspoons anchovies, paste
4 tbsp. fresh, lemon juice
3 teaspoons Dijon, mustard
2 teaspoons Worcestershire sauce
1 1/2 cups keto, mayonnaise
salt and, pepper, to taste
Directions
1. Combine all ingredients in a bowl and whisk together vigorously. Serve and save the rest in a
mason jar in the refrigerator.

94
The Ketosis Cookbook Condiments & Dressings

Cilantro-Lime Salad Dressing Servings: 12

Prep Time: 30 min Per Serving – Fat: 9g Protein: 0g Net Carbs: 6g

Ingredients
1 jalapeno, pepper, seeded and coarsely chopped
1 clove garlic
3/4 teaspoon minced fresh, ginger root
1/4 cup lime juice
1/3 cup sugar free, honey
2 teaspoons balsamic vinegar
1/2 teaspoon salt, or to taste
1/4 cup packed, cilantro, leaves
1/2 cup extra-virgin, olive oil
Directions
1. Place the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until
the jalapeno and garlic are finely chopped. Pour in the lime juice, honey, balsamic vinegar, and salt,
add the cilantro leaves; pulse a few times to blend. Turn the food processor or blender on, and
slowly drizzle in the olive oil until incorporated into the dressing. Season to taste with salt before
serving.

95
The Ketosis Cookbook Condiments & Dressings

Creamy Avocado Ranch Dressing Servings: 4

Prep Time: 10 min Per Serving – Fat: 27g Protein: 1g Net Carbs: 3g

Ingredients
1/2 cup ripe, avocado
1/2 cup keto, mayonnaise
1/2 cup sour cream
2 tablespoons buttermilk
3 teaspoons distilled, white vinegar
1/4 teaspoon salt
1/4 teaspoon dried parsley
2 pinches dried, dill weed
1/4 teaspoon onion powder
2 pinches garlic powder
Directions
1. Mash avocado in a bowl, then stir in mayonnaise, sour cream, buttermilk, and vinegar. Sprinkle
with salt, parsley, dill, onion powder, and garlic powder. Stir until well blended, chill until ready to
serve.

Great as a dressing or veggie dipping sauce.

96
The Ketosis Cookbook Condiments & Dressings

Easy Tartar Sauce Servings: 8

Per Serving – Fat: 22g Protein: 0g Net Carbs: 0g
Prep Time: 5 min Yield:

Ingredients
1 cup keto, mayonnaise
2 tbsp. diced, dill pickles
2 teaspoons lemon juice , or to taste
2 teaspoons finely diced, green onions
1 teaspoon dill weed
Directions
1. Dice onion and pickle. Add dill weed and lemon juice. Mix it up! It's really that easy!

97
The Ketosis Cookbook Condiments & Dressings

Fish Taco Sauce Servings: 6

Prep Time: 10 min Per Serving – Fat: 5g Protein: 0g Net Carbs: 1g

Ingredients
3 tablespoons sour cream
2 tablespoons keto, mayonnaise
1 tablespoon lime juice
1/2 teaspoon garlic powder
1/2 teaspoon hot sauce
Directions
1. Mix sour cream, mayonnaise, lime juice, garlic powder, and hot sauce together in a bowl until
smooth.

98
The Ketosis Cookbook Condiments & Dressings

Harissa Servings: 12

Prep Time: 20 min, Cook Time: 25 min Per Serving – Fat: 5g Protein: 0g Net Carbs: 2g

Ingredients
12 Chile peppers 1 teaspoon ground, cumin
2 habanero, pepper 1 teaspoon dried mint
4 red bell peppers, halved and deseeded 2 teaspoons kosher, salt
4 tablespoons vegetable oil 8 garlic cloves, peeled
1/2 teaspoon caraway, seeds 2 lemons, juiced
1/2 teaspoon coriander, seeds 2 tablespoons extra-virgin, olive oil

Directions
1. Preheat oven's broiler and set the oven rack at about 6 inches from the heat source. Line a baking
sheet with aluminum foil. Place red bell peppers with cut sides down onto the prepared baking
sheet. Cook under the preheated broiler until the skin of the peppers has blackened and blistered, 5
to 8 minutes. Place the blackened peppers into a bowl and tightly seal with plastic wrap. Allow the
peppers to steam as they cool, about 20 minutes. Remove and discard skins.

2. Bring a large pot of lightly salted water to a boil. Add chili and habanero peppers. Cook uncovered
over medium heat until vegetables start to soften, about 3 minutes; drain and set aside to cool.
Remove seeds and membranes from chiles (wear gloves); set aside.

3. Add coriander and caraway seeds to a skillet over medium heat until you start to smell the spice,
about 2 minutes. Use a mortar and pestle to crush toasted seeds; add cumin, mint, and salt, and
crush until finely ground. Transfer spices to a blender and add roasted bell peppers, chiles, garlic,
lemon juice, and vegetable oil; puree until smooth. Drizzle in extra-virgin olive oil at the end,
blending for only 5-10 seconds.

99
The Ketosis Cookbook Condiments & Dressings

Herb Fish Magic Servings: 8

Prep Time: 5 min, Yield: Approx. 40 fillets Per Serving – Fat: 0g Protein: 0g Net Carbs: 1g

Ingredients
2 tablespoons dried, basil
2 tablespoons dried crushed, rosemary
2 tablespoons dried parsley
4 teaspoons sea, salt
4 teaspoons ground, black pepper
4 teaspoons ground dried, sage
4 teaspoons dried, thyme, leaves
4 teaspoons dried, marjoram, leaves
2 teaspoons dried, oregano, leaves
2 teaspoons celery salt
2 teaspoons garlic powder
1 dash cayenne pepper
Directions
1. Combine the basil, rosemary, parsley, sea salt, black pepper, sage, thyme, marjoram, oregano,
celery salt, and garlic powder in a mixing bowl until evenly blended. Store in an airtight container.

100
The Ketosis Cookbook Condiments & Dressings

Honey Mustard Dressing Servings: 12

Prep Time: 5 min Per Serving – Fat: 15g Protein: 0g Net Carbs: 5g

Ingredients
1 cup keto, mayonnaise
4 tablespoons prepared, mustard
4 tablespoons sugar free, honey
2 tablespoons lemon juice
Directions
1. In a small bowl, whisk together the mayonnaise, mustard, honey, and lemon juice. Store covered
in the refrigerator.

Great as a dressing or dip!

101
The Ketosis Cookbook Condiments & Dressings

Honey-Balsamic Vinaigrette Servings: 8

Prep Time: 5 min Per Serving – Fat: 7g Protein: 0g Net Carbs: 7g

Ingredients
1/2 cup balsamic vinegar
1/4 cup sugar free, honey
1/4 cup olive oil
1 teaspoon soy sauce
Directions
1. Whisk together the vinegar, honey, olive oil, and soy sauce until the honey has dissolved, and the
dressing is smooth.

102
The Ketosis Cookbook Condiments & Dressings

Keto Mayonnaise Servings: 4

Prep Time: 10 min Per Serving – Fat: 15g Protein: 1g Net Carbs: 0g

Ingredients
1 large, egg
1 1/2 tablespoons lemon juice
1/2 teaspoon dry mustard
1/2 cup light, olive oil
1/2 cup avocado, oil
1/4 teaspoon ground white, pepper
Directions
1. Place egg, lemon juice, and mustard into a food processor. Cover and blend until frothy; keep food
processor running. Drizzle in olive oil and avocado oil, drop by drop, through the drip hole in the
top until smooth and creamy. Season with white pepper. Refrigerate in a sealed container.

103
The Ketosis Cookbook Condiments & Dressings

Ranch Dressing Servings: 12

Prep Time: 5 min, Cook Time: 30 min Per Serving – Fat: 16g Protein: 0g Net Carbs: 1g

Ingredients
1 cup keto, mayonnaise
1/2 cup sour cream
1/2 teaspoon dried, chives
1/2 teaspoon dried parsley
1/2 teaspoon dried, dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground, black pepper
Directions
1. In a large bowl, whisk together the mayonnaise, sour cream, chives, parsley, dill, garlic powder,
onion powder, salt and pepper. Cover and refrigerate for 30 minutes before serving.

104
The Ketosis Cookbook Condiments & Dressings

Raspberry Chia Seed Jam Servings: 12

Prep Time: 5 min, Cook Time: 35 min Per Serving – Fat: 0g Protein: 1g Net Carbs: 2g

Ingredients
8 ounces fresh, raspberries
1/4 cup erythritol, powdered
2 tbsp. chia seeds
1/4 cup water
Directions
1. Cut raspberries into cubes and place in a pan over medium heat.

2. Grind erythritol in a spice grinder until powdered. Add to raspberries and mix together.

3. Once strawberries have released juice (10 minutes), mash the raspberries in the pan.

4. Allow for the mixture to boil for about 5-8 minutes until slightly thickened.

5. Add chia seeds and water, then mix together. Let cook for 1-2 minutes more.

6. Remove from heat and let cool for 15 minutes.

105
The Ketosis Cookbook Condiments & Dressings

Raspberry Vinaigrette Servings: 12

Prep Time: 5 min, Cook Time: 5 min Per Serving – Fat: 19g Protein: 0g Net Carbs: 2g

Ingredients
1/2 cup golden, raspberries
1/2 cup white wine, vinegar
1/2 cup extra virgin, olive oil
9 drops liquid stevia
Directions
1. Combine all ingredients in a container and blend together using an immersion blender. Strain
seeds out and set liquids aside. Use on your favorite salads.

106
The Ketosis Cookbook Condiments & Dressings

Red Pepper Relish Servings: 24

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 0g Protein: 0g Net Carbs: 3g

Ingredients
2 red bell peppers, chopped
1 sweet, onion, peeled and chopped
1 cup white wine, vinegar
1 teaspoon stevia
1 tablespoon crushed red, pepper, flakes
Directions
1. In a medium saucepan over medium heat, mix together red bell peppers, onion, white wine
vinegar, sugar and crushed red pepper flakes. Bring to a boil, then reduce heat to simmer. Stirring
occasionally, cook 30 minutes, or until thickened. Refrigerate 4 hours or overnight before serving.

107
The Ketosis Cookbook Condiments & Dressings

Roasted Garlic Chipotle Aioli Servings: 8

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 16g Protein: 2g Net Carbs: 1g

Ingredients
1 tbsp. roasted, garlic
1/2 cup olive oil
1/4 cup sour cream
2 large, eggs, yolks
2 teaspoons lemon juice
1 teaspoon Dijon, mustard
1/4 teaspoon chipotle powder
salt and, pepper, to taste
Directions
1. Bring eggs to room temperature by putting them in warm water for 1-2 minutes. Add egg yolk,
garlic, mustard, and lemon juice to food processor, season with salt and pepper.

2. Blend together completely, then run the food processor while drizzling olive oil into it. Add sour
cream and chipotle and mix completely.

108
The Ketosis Cookbook Condiments & Dressings

Slowcooker Ketchup Servings: 40

Prep Time: 10 min, Cook Time: 12 hrs. Per Serving – Fat: 0g Protein: 0g Net Carbs: 3g

Ingredients
2 (28-ounce) cans crushed, tomatoes
1/2 cup water, divided
2/3 cup splenda
3/4 cup distilled, white vinegar
1 teaspoon onion powder
1/2 teaspoon garlic powder
1 3/4 teaspoons salt
1/8 teaspoon celery salt
1/8 teaspoon mustard, powder
1/4 teaspoon finely ground, white pepper
1 whole clove
Directions
1. Add crushed tomatoes into slow cooker. Mix 1/4 cup water in each emptied can and pour into
slow cooker. Add sugar, vinegar, onion powder, garlic powder, salt, celery salt, mustard powder,
black pepper, cayenne pepper, and whole clove; whisk to combine.

2. Cook on high, uncovered, until mixture is reduced by half and very thick, 10 to 12 hours. Stir
every hour or so, so not an overnight project.

3. Smooth the texture of the ketchup using an immersion blender, about 20 seconds. Ladle the
ketchup into a fine strainer and press mixture with the back of a ladle to strain out any skins and
seeds. Transfer the strained ketchup to a bowl and cool completely before tasting to adjust salt,
black pepper, or cayenne pepper.

109
The Ketosis Cookbook Condiments & Dressings

Tangy BBQ Sauce Servings: 8

Yield: 16 oz. Per Serving – Fat: 0g Protein: 0g Net Carbs: 2g

Ingredients
2 cups reduced sugar/keto ketchup, ketchup
4 tablespoons hot sauce
6 teaspoons yellow, mustard
4 teaspoons liquid smoke
4 teaspoons Worcestershire sauce
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons chili powder
2 teaspoons cayenne pepper
2 teaspoons cumin
Directions
1. In a small mixing bowl add 1/2 Cup of Reduced Sugar Ketchup, Hot Sauce, Worcestershire Sauce,
liquid smoke, garlic powder, onion powder, and chili powder. Mix well. Add some extra cayenne
pepper if it isn't hot enough. Add mustard starting with 2 tbsp. and flavor to taste. Finally add
cumin and mix well.

110
The Ketosis Cookbook Condiments & Dressings

Vietnamese Dipping Sauce Servings: 10

Prep Time: 15 min Per Serving – Fat: 0g Protein: 0g Net Carbs: 3g

Ingredients
14 drops stevia
1/4 cup warm, water
1/8 cup fish, sauce
1/6 cup distilled, white vinegar
1/4 lemon, juiced
1 1/2 cloves garlic, minced
1 1/2 Thai Chile peppers, chopped
1/2 green, onion, thinly sliced
Directions
1. Stir the sugar and warm water together in a bowl until the sugar dissolves completely; add the
fish sauce, vinegar, lemon juice, garlic, Thai Chile peppers, and green onion to the mixture.

Notes: The sauce is loud when you first make it so let the flavors mingle and mature a bit after the
first 24 hours. A little bit sweet, but mostly savory with a nice bit of heat!

111
The Ketosis Cookbook Condiments & Dressings

Warm Bacon Dressing Servings: 5

Prep Time: 20 min, Cook Time: 15 min Per Serving – Fat: 4g Protein: 2g Net Carbs: 2g

Ingredients
4 slices bacon
3/4 teaspoon stevia
1 1/2 teaspoons cornstarch
1/4 teaspoon salt
1/8 cup water
1/4 cup white vinegar
Directions
1, Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

2. In a medium bowl, whisk together the sugar, cornstarch and salt, and slowly pour in water and
vinegar, whisking constantly.

3. In a medium skillet, add the crumbled bacon and pour the vinegar mixture over it. Cook over
medium heat, stirring constantly, until mixture thickens.

112
The Ketosis Cookbook Condiments & Dressings

Zesty Italian Dressing Servings: 8

Prep Time: 20 min. Per Serving – Fat: 56g Protein: 0g Net Carbs: 1g

Ingredients
1/2 cup oregano
1/2 cup Celtic sea, salt
4 tablespoons parsley
4 tablespoons garlic, granules (or salt)
4 tablespoons onions, granules (or salt)
4 teaspoons basil
4 teaspoons pepper
2 cups olive oil
1 cup apple cider, vinegar
2 tablespoons sugar free, honey
Directions
1. Measure out all of the dry herb ingredients into a bowl and mix. Store in an airtight jar. Shake to
mix before using.

2. Pour liquid ingredients into emulsion beaker and, blend for just a few seconds until well mixed.
Pour mixture into jar and let flavors meld. The longer they meld, the better it will taste.

This is shelf stable for 2 weeks. If you put it in the refrigerator, be sure to take it out ahead of time
as it will solidify in the refrigerator.

113
The Ketosis Cookbook Desserts

114
The Ketosis Cookbook Desserts

Almond Orange Spirals Servings: 16

Prep Time: 50 min, Cook Time: 15 min, Yield: 16 rolls Per Serving – Fat: 4g Protein: 2g Net Carbs: 7g

Ingredients
2 3/4 almond flour 2 egg whites
1 package active dry, yeast 1 1/4 cups rye flour
1 cup water 1/4 cup finely chopped candied, orange peel
1/2 teaspoon liquid, stevia 1 teaspoon caraway, seeds
1/4 cup cooking, oil 1/4 cup reduced-sugar, orange, marmalade spread
3/4 teaspoon salt

Directions
1. In a large bowl, stir together 2 cups of the all-purpose flour and the yeast. In a medium saucepan,
heat and stir the water, sugar, oil, and salt just until warm (120 degrees F to 130 degrees F). Add oil
mixture and egg whites to flour mixture. Beat with an electric mixer on low to medium speed for 30
seconds, scraping side of bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon,
stir in the rye flour, orange peel, caraway seeds, and as much of the remaining all-purpose flour as
you can.

2. Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose
flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape
dough into a ball. Place in a lightly greased bowl; turn once. Cover; let rise in a warm place until
double in size (about 1 hour).

3. Punch down dough. Turn out dough onto a lightly floured surface. Divide dough in half. Cover; let
rest for 10 minutes. Meanwhile, grease 2 baking sheets or line with parchment paper.

4. Divide each half of the dough into 8 pieces. On a lightly floured surface, roll each piece into a 12-
inch-long rope. Form each rope into an S shape, coiling each end snugly. Place rolls on prepared
baking sheets. Cover and let rise in a warm place until nearly double in size (about 30 minutes).

5. Preheat oven to 375 degrees F. Bake about 14 minutes or until golden brown. Transfer to a wire
rack. Cool slightly. Brush rolls with orange marmalade spread while warm. Serve warm.

115
The Ketosis Cookbook Desserts

Amazing Double Chocolate Walnut Brownies

Servings: 24

Prep Time: 1 hr. 30 min, Cook Time: 40 min, Per Serving – Fat: 11g Protein: 1g Net Carbs: 1g
Ingredients
1 1/2 tablespoons wheat, bran, or oat bran 2 teaspoons baking powder
1 1/4 cups plus 1/2 tablespoon, soy flour 1/2 cup chopped, walnuts
4 ounces unsweetened baking, chocolate Low Carb Frosting
1/2 cup unsalted, butter 3 tablespoons unsalted, softened, butter
2 cups baking, stevia 5 tablespoons unsweetened cocoa
1/2 cup heavy cream 1/3 cup heavy cream
5 large, eggs 1 teaspoon vanilla extract
1 tablespoon no sugar added, vanilla extract add a few drops of water if necessary

Directions
1. Preheat oven to 325 degrees F. Spray pan with nonstick vegetable oil cooking spray.

2. Mix wheat bran and 1/2 tablespoon soy flour together and sprinkle evenly over the inside of the
greased pan, also coating the sides. Place the unsweetened chocolate and butter in a steel bowl and
melt over a saucepan of simmering water. Whisk in 1 cup sugar substitute and 1/4 cup heavy
cream. Once thoroughly blended, turn off heat and keep warm until needed. With an electric mixer
on high, beat the eggs, 1 cup sugar substitute and the vanilla extract just until blended. Reduce to
low speed and then blend in the chocolate mixture.

5. Use a wooden spoon to mix in the baking powder, flour, walnuts, and heavy cream. Spread evenly
into the prepared pan and bake on the center rack for 35 to 40 minutes, or until a toothpick
inserted in the center comes out clean. (Do not over-bake or brownies will be dry and hard.) Cool
completely before frosting with low carb chocolate frosting (see Chocolate Buttercream Frosting.)
Cut into 5 rows by 5 rows to make 25 pieces.

Frosting-

Place all ingredients in a medium bowl and whisk until well combined. Use to frost brownies, but
make sure brownies are completely cooled, or the butter in the frosting will melt.

116
The Ketosis Cookbook Desserts

Banana Chocolate Chip Keto Muffins

Servings: 12

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 20g Protein: 0g Net Carbs: 7g

Ingredients
2 ripe, bananas 2 teaspoons baking soda
1/2 cup almond, butter 1 tablespoon vanilla extract
1/2 cup coconut, flour 1/2 teaspoon salt
1/4 cup coconut, oil, melted 1/2 cup dark, chocolate, chips
1/4 cup palm, shortening 1/2 cup chopped, walnuts
2 tablespoons cocoa powder

Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

2. Puree bananas in a food processor until smooth. Add almond butter, coconut flour, coconut oil,
palm shortening, cocoa powder, baking soda, vanilla extract, and salt. Pulse to make a thick batter,
scraping sides to fully incorporate ingredients.

3. Spoon batter into prepared muffin cups, filling them 2/3 full. Toss chocolate chips and walnuts
together in a small bowl, then sprinkle on top of each muffin, pressing them gently into tops.

4. Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean,
16 to 18 minutes.

117
The Ketosis Cookbook Desserts

Blueberry Cobbler Servings: 9

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 16g Protein: 1g Net Carbs: 9g

Ingredients
3 cups fresh or frozen, blueberries, defrosted
1 tablespoon lemon juice
1/4 teaspoon xanthan gum
2/3 cup almond flour
1/3 cup coconut flour
3/4 cup low carb sweetener, add more if necessary
1 egg, beaten
6 tablespoons butter, melted
Directions
1. Preheat oven to 350 degrees F.

2. In medium bowl combine lemon juice and berries. Pour berry mixture into greased 9"x9" pan.

3. Stir almond flour, coconut flour, sweetener and egg until mixture resembles a coarse meal.

4. Sprinkle dry mixture over berries.

5. Drizzle melted butte over topping.

6. Bake for 25 minutes or until top is browned.

118
The Ketosis Cookbook Desserts

Butter Cream Pie Servings: 8

Prep Time: 30 min, Cook Time: 30-40 min Per Serving – Fat: 14g Protein: 4g Net Carbs: 4g

Ingredients
Crust Pie Filling
1 cup almond meal 3/4 cup blend, stevia, fine
1 tablespoon blend, stevia, fine 2 large, eggs
1 large, egg 8 ounces cream cheese, softened
2 tablespoons butter, melted 1 stick unsalted, butter, melted
pinch salt pinch salt

Directions
1. Preheat oven to 350 degrees F (175 degrees C ).

2. Grease a 9" pie plate.

3. In a bowl, combine crust ingredients, then press into the bottom of pie plate. Prick with fork in
several places.

4. In a separate bowl, use a hand mixer and cream together pie filling.

5. Pour pie filling over the crust in the pie plate.

6. Put into oven and bake for 30-40 minutes or until top is brown. (May feel slightly jiggly in
middle.)

7. Once removed from oven refrigerate for at least two hours to set, then enjoy!

119
The Ketosis Cookbook Desserts

Chocolate Avocado Pudding Servings: 4

Prep Time: 10 min. Per Serving – Fat: 23g Protein: 7g Net Carbs: 6g

Description
"Saw this at the market the other day. The ingredients were simple and it looked delicious! Many
substitutes abound (liquid, sweetener, spices). Vary amounts to taste!"

Total Time: 40 m

Ingredients
2 large, avocados, - peeled, pitted, and cubed
1/2 cup unsweetened cocoa, powder
1/2 cup splenda, brown sugar
1/3 cup coconut milk
2 teaspoons vanilla extract
1 pinch ground cinnamon
Directions
Blend avocados, cocoa powder, brown sugar, coconut milk, vanilla extract, and cinnamon in a
blender until smooth. Refrigerate pudding until chilled, about 30 minutes.

120
The Ketosis Cookbook Desserts

Chocolate Buttercream Frosting Servings: 12

Prep Time: 10 min Per Serving – Fat: 16g Protein: 0g Net Carbs: 0g

Ingredients
1 cup butter, softened
1 cup powdered, low carb sweetener
2/3 cup unsweetened, cocoa powder
1/4 cup unsweetened, almond milk, or coconut milk
2 teaspoons vanilla extract
1 teaspoon stevia
Directions
1. Cream butter with electric mixer.

2. Add powdered sweetener and cocoa powder, mix to combine.

3. Slowly add unsweetened milk while beating. Beat until well blended.

4. Blend in vanilla and stevia until desired consistency.

121
The Ketosis Cookbook Desserts

Chocolate Chip Cookies Servings: 12

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 30g Protein: 1g Net Carbs: 10g
Yield: 12 cookies

Ingredients
2 cups almond, butter
1/2 cup sugar free, honey
2 eggs
1 teaspoon baking soda
1 teaspoon vanilla extract
1 teaspoon salt
1/2 cup dairy-free and gluten-free, chocolate
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line 2 baking sheets with parchment paper.

2. Whisk almond butter, honey, egg, baking soda, vanilla extract, and salt together in a bowl; fold in
chocolate chips. Drop batter, about 2 tablespoons per cookie, onto the prepared baking sheet about
1 1/2 inches apart.

3. Bake in the preheated oven until edges start to crisp, 8 to 10 minutes. Cool cookies on baking
sheet for 10 minutes before removing.

122
The Ketosis Cookbook Desserts

Chocolate Chip Dream Bars Servings: 8

Prep Time: 15 min, Cook Time: 45 min Per Serving – Fat: 6g Protein: 1g Net Carbs: 10g

Ingredients
1/3 cup butter, softened 1 cup semisweet, chocolate, chips
1/4 cup packed splenda, brown sugar Glaze:
1 cup all-purpose, almond flour 1 1/2 tablespoons unsweetened cocoa, powder
2 eggs, beaten 4 teaspoons butter
1/2 cup packed splenda, brown sugar 2 tablespoons boiling, water
1 teaspoon vanilla extract 1/2 cup splenda, sugar
2 tablespoons almond, flour
1 teaspoon baking powder
1/2 teaspoon salt

Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. In a medium bowl, cream together 1/3 cup butter and 1/4 cup brown sugar. Stir in 1 cup of
almond flour until well blended. Press the dough into the bottom of a 9x13 inch baking pan.

3. Bake for 10 minutes in the preheated oven; remove and set aside. In a medium bowl, mix eggs
and vanilla. Combine 1/2 cup brown splenda sugar, 2 tablespoons almond flour, baking powder and
salt so there are no lumps. Stir the sugar mixture into the eggs. Stir in the chocolate chips. Spread
over the pre-baked crust.

4. Bake for 15 to 20 minutes in the preheated oven, until golden brown. Cool and drizzle with
chocolate glaze.

5. To make the glaze: In a small saucepan over medium heat, mix together the cocoa, 4 teaspoons
butter, and boiling water. Cook over low heat, stirring occasionally, until thick and smooth. Remove
from heat and stir in the confectioners' sugar. Drizzle over cooled bars before cutting into squares.

123
The Ketosis Cookbook Desserts

Chocolate Chunk Cookies Servings: 8

Prep Time: 15 min, Cook Time: 15 min, Per Serving – Fat: 14g Protein: 1g Net Carbs: 3g
Yield: 16 cookies

Ingredients
1 cup almond flour
3 tbsp. unflavored whey protein
2 tbsp. coconut, flour
2 tbsp. psyllium husk
1/2 teaspoon baking powder
8 tbsp. unsalted, butter, softened
2 teaspoons vanilla extract
1/4 cup erythritol
10 drops liquid stevia
1 large, egg
5 bars chocoperfection (or other 95%+ cocoa bar)
Directions
1. Preheat oven to 350F.

2. Mix dry ingredients together (almond flour, coconut flour, psyllium husk, baking powder, whey
protein).

3. Beat room temperature butter together until light in color then add erythritol and stevia and beat
again. Add egg and vanilla extract and beat again until fully combined. Then, sift dry ingredients
over wet ingredients and mix together.

4. Chop 5 bars of chocoperfection into chunks and mix into dough. Roll dough out into a log and cut
into 16 slices.Roll dough into balls, place on a silpat, then press with the base of a mason jar.

5. Bake for 12-15 minutes, let cool, and enjoy!

124
The Ketosis Cookbook Desserts

Chocolate Cupcakes Servings: 12

Prep Time: 10 mins, Cook Time: 25 mins Per Serving – Fat: 12g Protein: 3g Net Carbs: 4g

Ingredients
1/2 cup melted, butter
7 tablespoons cocoa powder
1 teaspoon instant, coffee granules
7 eggs
1 teaspoon vanilla extract
2/3 cup coconut, flour
2 teaspoons baking powder
2/3 cup swerve
1/2 teaspoon salt
1/2 cup unsweetened, almond milk, add more if batter is thick
Directions
Cupcakes: Yield: 12 cupcakes

1. Preheat oven to 350F, line muffin tins with parchment cups.

2. Whisk butter, cocoa powder and coffee granules in large bowl.

3. Add eggs and vanilla. Beat until well combined. Combine coconut flour, sweetener, baking
powder and salt. Beat until smooth.

4. Add almond milk and beat. Add additional almond milk, by 1 tbsp. at a time, if batter is too thick.

5. Poor into prepared cups and bake in center of oven for 20-25 minutes. Cool in pan.

Cupcakes are done when toothpick inserted in center of cupcake comes out clean. Cool in pay for 5-
10 minutes then transfer to wire rack to cool completely.

125
The Ketosis Cookbook Desserts

Chocolate Peanut Butter Fudge Servings: 32

Prep Time: 10 min, Cook Time: 4 hrs Per Serving – Fat: 8g Protein:1g Net Carbs: 1g

Ingredients
1 cup butter
8 ounces cream cheese
1 cup peanut butter
1/4 cup cocoa powder
1 teaspoon liquid, stevia
1/2 teaspoon vanilla
Directions
1. Layer ingredients in pan with first butter, cream cheese then peanut butter into a microwave safe
bowl, and microwave until butter is melted then whisk together until well combined.

2. Add cocoa powder, splenda and vanilla and whisk until smooth.

3. Pour into a foil-lined 8x8 pan, and refrigerate until set.

126
The Ketosis Cookbook Desserts

Chocolate Swirl Cheesecake Servings: 4

Prep Time: 30 min, Cook Time: 8 hrs Per Serving – Fat: 22g Protein: 3g Net Carbs: 11g

Ingredients
1 cup low-carb chocolate, cookie, crumbs 1 cup sour cream
1/4 cup butter, melted 2 teaspoons powder, stevia
1 1/2 teaspoons powder, stevia 2 tablespoons coconut flour
1/2 cup finely chopped almonds 6 ounces Keto dark, chocolate, melted
3 eggs, separated 3 ounces Keto dark, chocolate, melted
3 (8-ounce) packages cream cheese , at room temp 3 tablespoons finely chopped almonds

Directions
1. Combine cookie crumbs, butter, 1 1/2 teaspoons Stevia, and nuts. Press evenly in the bottom of a
9-inch spring form pan. Chill crust while preparing the filling. Preheat oven to 350 degrees F (175
degrees C)

2. In a large bowl, whip egg whites until stiff but not dry.

3. In another large bowl, beat cream cheese, sour cream, 2 teaspoons Stevia, and flour substitute
until smooth. Beat in egg yolks one at a time, blending well after each addition. Gently fold whipped
egg whites into cream cheese mixture. Spoon batter into prepared crust. Slowly swirl 6 ounces of
melted chocolate through cheese mixture to give a marbled effect.

4. Place pan on a cookie sheet in the preheated oven, and bake 60 to 70 minutes or until set. Turn
off oven, and allow cake to cool in the oven with the door open. When cool, transfer to the
refrigerator, and chill overnight.

5. Spread 3 ounces of melted chocolate on a cookie sheet. Sprinkle with remaining chopped nuts,
and then refrigerate until chilled. Scrape chocolate from pan to form slivers. Decorate cake with
chocolate slivers by heaping over the top, and pressing vertically onto the sides of the cake.

127
The Ketosis Cookbook Desserts

Cookie Dough Keto Fat Bombs Servings: 30

Prep Time: 30 min, Yield: Yields: 30 Per Serving – Fat: 10g Protein: 0g Net Carbs: 3g

Description
Total Time: 30 min

Ingredients
8 tablespoons (1 stick), butter, softened to room temperature
1/3 cup keto friendly confectioners, sugar, (such as swerve)
1/2 teaspoon pure, vanilla extract
1/2 teaspoon kosher, salt
2 cups almond flour
2/3 cup dark, chocolate, chips (such as lily's)
Directions
1. In a large bowl using a hand mixer, beat butter until light and fluffy. Add sugar, vanilla and salt
and beat until combined. Slowly beat in your almond flour until no dry spots remain, then fold in
chocolate chips.

2. Cover bowl with plastic wrap and place in refrigerator to firm slightly, 15 to 20 minutes.

3. Using a small cookie scoop, scoop dough into small balls.

4. Store in the refrigerator if planning to eat within the week, or in the freezer for up to 1 month.

128
The Ketosis Cookbook Desserts

Crème Brulee Servings: 4

Prep Time: 10 min, Cook Time: 34 min Per Serving – Fat: 48g Protein: 0g Net Carbs: 0g

Ingredients
4 egg yolks
1 teaspoon vanilla extract
2 cups heavy, whipping cream
5 tablespoons swerve, or other low-cal natural sweetener
Directions
1. Preheat oven to 325 degrees F (165 degrees C).

2. Whisk egg yolks and vanilla extract in a bowl.

3. Pour heavy whipping cream and 1 tablespoon sweetener into a saucepan over medium heat.
Whisk constantly until it starts to simmer. Remove from heat; add yolk mixture slowly, whisking
until well combined. Divide evenly between 4 ramekins and place them in a glass baking dish; pour
in enough boiling water to come to 1 inch up the sides of the ramekins.

4. Bake in the preheated oven on middle rack until set, about 30 minutes.

5. Sprinkle 1 tablespoon sweetener over each crème brulee. Use a culinary torch to heat sweetener
until melted and golden.

129
The Ketosis Cookbook Desserts

Easy Almond Thins Servings: 18

Prep Time: 10 min, Cook Time: 1 hr. 25 min Per Serving – Fat: 7g Protein: 1g Net Carbs: 9g

Ingredients
2 egg whites, room temperature
2/3 teaspoon liquid, stevia
1 teaspoon almond extract
1 cup almond flour
2 tablespoons slivered, almonds, chopped
Directions
1. Preheat oven to 300 degrees F (150 degrees C). Line 8x8-inch baking dish with parchment paper.

2. Whisk egg white, coconut sugar, and almond extract together in a bowl. Fold almond flour into
egg mixture until just combined; spread batter into baking dish. Sprinkle almonds over top of batter
and press down lightly.

3. Bake in preheated oven until golden brown, about 25 minutes. Transfer cookies to a cooling rack
using the parchment to lift it out of baking dish. Cool to room temperature, about 1 hour.

130
The Ketosis Cookbook Desserts

Graham Crackers Servings: 3

Prep Time: 20 min, Cook Time: 9 min Per Serving – Fat: 58g Protein: 0g Net Carbs: 12g

Ingredients
1 1/2 cups blanched, almond flour, not meal
1 tablespoon arrowroot, powder
1/4 teaspoon Celtic, seasoned salt
2 tablespoons yacon syrup
Directions
Preheat oven to 350 degrees

1. In food processor combine almond flour arrowroot, salt and yacon.

2. Process until dough forms.

3. Roll our between two pieces of parchment paper to 1/4 inch thick

4. Remove top piece of parchment paper.

5. cut dough into 6 (5x2.5 inch) rectangles

6. Score rectangles into 4 equal parts and poke holes in surgace.

7. Bake at 350 degrees for 6-9 minutes.

8. Cool for 1 hour, then serve.

131
The Ketosis Cookbook Desserts

Homemade Keto Dark Chocolate Servings: 4

Prep Time: 10 min, Cook Time: 60 min Per Serving – Fat: 15g Protein: 0g Net Carbs: 8g

Ingredients
1/2 cup coconut, oil
1/2 cup cocoa powder
3 tablespoons sugar free, honey
1/2 teaspoon vanilla extract
Directions
1. Melt coconut oil in a saucepan over medium-low heat. Stir cocoa powder, honey, and vanilla
extract into melted oil until well blended. Pour mixture into a candy mold or pliable tray.
Refrigerate until chilled, about 1 hour.

132
The Ketosis Cookbook Desserts

Jelly Donut Cupcakes Servings: 12

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 5g Protein: 1g Net Carbs: 10g

Ingredients
1/2 cup sugar free applesauce
1/2 cup coconut, oil, melted
3 eggs
3 tablespoons sugar free, honey
1 tablespoon vanilla extract
1/2 cup coconut, flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 tablespoon almond, milk, or as needed (optional)
1/2 cup sugar free, raspberry jam, or as needed
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

2. Blend applesauce, coconut oil, eggs, honey, and vanilla extract in a food processor or using an
immersion blender. Transfer mixture to a large bowl; stir in coconut flour, salt, and baking soda
until batter is solid, yet easily spooned. Thin mixture with almond milk if needed. Fill prepared
muffin cups about 2/3-full with batter; spoon and swirl raspberry jam into each cup.

3 Bake in the preheated oven until a toothpick inserted into a cupcake comes out clean, about 25
minutes.

133
The Ketosis Cookbook Desserts

Keto Banana Carrot Muffins Servings: 18

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 4g Protein: 1g Net Carbs: 11g

Ingredients
2 cups almond meal (or almond flour)
2 teaspoons baking soda
1 teaspoon Celtic sea, salt
1 tablespoon cinnamon
1 cup dates, pitted
3 ripe, bananas
3 eggs
1 teaspoon apple cider, vinegar
1/4 cup coconut, oil
1 1/2 cups carrots, shredded
Directions
1. Preheat oven to 350 degrees

2. Combine dry ingredients.

3. Blend bananas, dates, eggs, vinegar, and coconut oil in a food processor.

4. Mix wet ingredients with dry and fold in carrots.

5. Spoon into greased or lined muffin tins and bake at 350 degrees for 25 minutes.

134
The Ketosis Cookbook Desserts

Keto Mug Cake Servings: 4

Prep Time: 5 min, Cook Time: 2 min per mug Per Serving – Fat: 17g Protein: 4g Net Carbs: 11g

Ingredients
12 tablespoons chocolate, chips, or more to taste
4 tablespoons olive oil
8 tablespoons coconut, flour
8 tablespoons water
1/2 teaspoon baking soda
4 eggs
4 drops coffee-flavored extract (optional)
Directions
1. Combine chocolate chips and olive oil in a microwave-safe bowl; heat in microwave until melted,
about 20 to 30 seconds.

2. Stir coconut flour, water, and baking soda into chocolate mixture using a fork. Add egg and coffee
extract to chocolate mixture; stir well.

3. Divide batter between 4 microwavable mugs. Heat each mug in microwave until cake is cooked
through, about 1 1/2 minutes. Cool cake for about 2 minutes before eating.

135
The Ketosis Cookbook Desserts

Key Lime Pie Servings: 12

Prep Time: 15 min, Cook Time: 4 hrs. Per Serving – Fat: 27g Protein: 3g Net Carbs: 6g

Ingredients
1 cup ground, pecans
3 tablespoons butter, melted
2 packets splenda
1/2 teaspoon coconut extract
1/2 cup heavy cream
2 packets splenda
1 package .6 oz., jello, lime sugar free
1/3 cup boiling, water
1/3 cup cold, water
2 (8-ounce) packages cream cheese, cut into pieces and softened
1/2 teaspoon coconut extract
2 tablespoons ground, pecans
Directions
1. In a medium bowl, mix together 1 cup ground pecans, butter, 2 packets sweetener, and 1/2
teaspoon coconut extract. Press firmly into bottom and up sides of an 8 inch pie plate; refrigerate
until firm.

2. In a small bowl, whip the heavy cream with 2 packets sweetener until soft peaks form. Set aside.

3. In a large bowl with high sides, mix the gelatin with boiling water until all the gelatin has
dissolved. Then stir in the cold water. With an electric mixer, slowly beat in the cream cheese. After
all cream cheese is added, stir in remaining 1/2 teaspoon coconut extract, and beat at high speed
until smooth. Carefully fold in the whipped cream. Use a spatula to scrape mixture into the pie pan
and spread around. Sprinkle remaining 2 tablespoons ground nuts on top. Refrigerate several hours
or overnight to allow gelatin to set thoroughly.

136
The Ketosis Cookbook Desserts

Lemon Squares Servings: 12

Prep Time: 20 min, Cook Time: 40 min Per Serving – Fat: 13g Protein: 1g Net Carbs: 3g

Ingredients
1 cup almond flour, (fine ground) Lemon Topping:
1/4 teaspoon sea, salt 1/4 cup almond flour, (fine ground)
2 tablespoons powdered xylitol 1/4 cup powdered xylitol
1 tablespoon Coconut Oil, melted 1 teaspoon stevia
2 tablespoons unsalted, butter, melted 4 large free-range, eggs
1 tablespoon pure, vanilla extract 1/2 cup fresh squeezed, lemon juice

Directions
1. Preheat oven to 350 degrees. Line an 8-inch square baking dish with unbleached parchment
paper.

2. CRUST Combine the almond flour, powdered xylitol, and sea salt in a large bowl. In a medium
bowl, stir together coconut oil, butter and vanilla extract. Stir the wet ingredients into the dry until
thoroughly combined. Press the dough evenly into the bottom of the prepared baking dish. Bake for
15 to 17 minutes, until lightly golden.

3. LEMON TOPPING While the crust bakes, prepare the topping. In a blender or food processor (or
by hand with a whisk), combine the almond flour, powdered xylitol, stevia, eggs, and lemon juice.
Blend on Medium speed until smooth. Remove the crust from the oven. Pour the topping evenly
over the hot crust.

4. Pop back into oven. Bake for 15 to 20 minutes at 350 degrees F until the topping is golden at
edges. Let cool in the baking dish for 30 minutes, then refrigerate for 2 hours to set. Sprinkle with
extra powdered xylitol (optional). Cut into bars and serve.

137
The Ketosis Cookbook Desserts

New York Cheesecake Servings: 12

Prep Time: 30 min, Cook Time: 4 hrs. 30 min Per Serving – Fat: 15g Protein: 6g Net Carbs: 9g

Ingredients
24 ounces cream cheese, softened 1 tablespoon no sugar
added, vanilla extract
1 cup extra-fine whole milk ricotta, cheese * 1 tablespoon fresh, lemon
juice
1/2 cup sour cream 2 eggs
3 teaspoons powder, stevia 3 eggs, yolks
1/3 cup heavy cream 1 8-inch spring form cake pan

*To refine, process in a food processor for 1 minute.

Directions
1. Preheat oven to 400 degrees F.

2. Spray the spring form pan with nonstick vegetable oil cooking spray. Set aside. In a shallow
roasting pan big enough to fit the cake pan, pour about 1-inch of water and place it on the center
rack of the oven to preheat.

3. In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar
substitute on low speed for about 1 minute until well blended. In a separate bowl, using a wire
whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended. Turn the mixer on
medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until
blended and then turn off; be careful not to over-whip.

4. Pour batter into the greased springform pan. Place pan into the heated water bath. Bake for 15
minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours,
or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the oven
off when finished cooking and leave the cake in the oven to cool for 3 more hours. (This will keep
the cake nice and tall.) Then remove cake and refrigerate before serving. Serve chilled.

138
The Ketosis Cookbook Desserts

No Bake Strawberry Cheesecake Servings: 12

Prep Time: 20 min, Cook Time: 1 hr Per Serving – Fat: 11g Protein: 3g Net Carbs: 10g

Ingredients
3/4 cup keto graham, cracker, crumbs
3 tablespoons butter, melted
1/4 teaspoon ground cinnamon
1/4 teaspoon ground, nutmeg
1 (8-ounce) package cream cheese, softened
1 1/2 cups milk
1 (1-ounce) package cheesecake flavor sugar-free instant pudding, mix
2 pints fresh, strawberries, sliced
Directions
1. Mix together graham cracker crumbs, melted butter, cinnamon, and nutmeg in a bowl. See Keto
Graham Cracker Recipe in book.

2. Press the mixture into an 8-inch pie dish. Refrigerate while making filling.

3. Beat cream cheese in a mixing bowl with an electric mixer on medium speed until softened.
reduce the speed to low, and gradually beat in milk, a little at a time (mixture will be watery). Use a
rubber spatula to scrape cream cheese from the sides of the bowl, if necessary.

4. Beat in pudding mix until the filling is thick and smooth. Spoon half of the cream cheese filling
into the bottom of the graham cracker crust. Spread half the strawberries over the filling. Repeat
cheesecake layer and strawberry layer.

5. Chill in refrigerator until set and cold, at least 1 hour.

139
The Ketosis Cookbook Desserts

Peanut Butter Cookies Servings: 28

Prep Time: 10 min, Cook Time: 12 min Per Serving – Fat: 11g Protein: 3g Net Carbs: 10g

Ingredients
1 cup peanut butter
1/2 cup low-calorie natural sweetener, swerve
1 egg
1 teaspoon sugar-free, vanilla extract
Directions
1. Preheat oven to 350 degrees F. (175 degrees C). Line a baking sheet with parchment paper.

2. Combine peanut butter, sweetener, egg and vanilla extract in a bowl; mix well until a dough is
formed.

3. Roll dough into 1-inch balls. Place on prepared baking sheet and press down twice with a fork in
a crisscross pattern.

4. Bake in the preheated oven until edges are golden brown, 12-15 minutes. Cool on baking sheet
for 1 minute before removing to a wire rack to cool completely.

140
The Ketosis Cookbook Desserts

Raspberry Cheesecake Cupcakes Servings: 4

Prep Time: 15 minCook Time: 8 hrs 15 min Per Serving – Fat: 18g Protein: 1g Net Carbs: 7g

Ingredients
1/2 cup almond meal
1/4 cup butter, melted
2 (8-ounce) packages cream cheese, softened
2 eggs
2 teaspoons sugar free, raspberry jam
3/4 teaspoon stevia
1 teaspoon vanilla extract
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

2. Mix almond meal and butter together in a bowl; spoon into the bottoms of the paper liners and
press into a flat crust. Beat cream cheese, eggs, raspberry jam, sweetener, and vanilla extract
together in a bowl with an electric mixer set to medium until smooth; spoon over the crust layer in
the paper liners.

3. Bake in the preheated oven until the cream cheese mixture is nearly set in the middle, 15 to 17
minutes.

4. Let cupcakes cool at room temperature until cool enough to handle. Refrigerate 8 hours to
overnight before serving.

141
The Ketosis Cookbook Desserts

Raspberry Lemon Popsicles Servings: 6

Prep Time: 10 min, Cook Time: 2 hrs Per Serving – Fat: 12g Protein: 5g Net Carbs: 1g

Ingredients
3 1/2 ounces raspberries
1/2 juiced lemon
1/4 cup coconut, oil
1 cup coconut milk
1/4 cup sour cream
1/4 cup heavy cream
1/2 teaspoon guar gum
20 drops liquid, stevia
Directions
1. Add all ingredients into a container and use an immersion blender and blend well.

2. Strain the mixture, discarding all raspberry seeds. Pour the mixture into molds and freeze for at
least 2 hours.

3. Run the mold under hot water to dislodge the popsicles.

142
The Ketosis Cookbook Desserts

Zebra Brownies Servings: 16

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 3g Protein: 0g Net Carbs: 5g

Yield: 16 brownies

Ingredients
2/3 cup almond, flour
1 teaspoon stevia
1 teaspoon baking powder
1/4 cup unsalted, butter, at room temperature
2 large, eggs
2 teaspoons vanilla extract
1/2 cup unsweetened, applesauce
1/2 cup white, chocolate, chips or chunks
1/2 cup Dutch-process, cocoa powder
1/2 cup mini, chocolate, chips
Directions
1. Preheat oven to 350 degrees F. Butter 8- or 9-inch square cake pan.

2. Stir together flour, sweetener and baking powder in bowl. Beat together butter, eggs and vanilla
in separate bowl until butter is broken into little pieces. Add applesauce, and stir until blended. Fold
in flour mixture until moistened. Fold in white chocolate. Measure out 1/2 cup of mixture, and drop
by spoonfuls into prepared pan.

3. Fold cocoa powder and chocolate chips into remaining batter. Gently spoon chocolate batter
over white batter. Batter is thick, so smooth out surface.

4. Bake 20 minutes, or until toothpick inserted into center comes out clean. Cool before cutting into
1-1/2-inch squares.

143
The Ketosis Cookbook Fish

144
The Ketosis Cookbook Fish

Baked Parmesan Haddock Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 15g Protein: 8g Net Carbs: 7g

Ingredients
3/4 cup milk
2 teaspoons salt
3/4 cup keto, bread crumbs
1/4 cup grated, Parmesan cheese
1/4 teaspoon ground dried, thyme
4 haddock fillets
1/4 cup butter, melted
Directions
1. Preheat oven to 500 degrees F (260 degrees C).

2. In a small bowl, combine the milk and salt. In a separate bowl, mix together the bread crumbs,
Parmesan cheese, and thyme. Dip the haddock fillets in the milk, then press into the crumb mixture
to coat. Place haddock fillets in a glass baking dish, and drizzle with melted butter.

3. Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes.

145
The Ketosis Cookbook Fish

Blackened Cajun Catfish Servings: 4

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat: 13g Protein: 8g Net Carbs: 6g

Ingredients
2 teaspoons cayenne pepper
2 teaspoons lemon, pepper
2 teaspoons garlic powder
2 teaspoons salt
2 teaspoons pepper
1 pound catfish fillets
2 tablespoons butter, . melted
1 cup Italian-style, salad dressing
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.

2. In a shallow, medium bowl, mix cayenne pepper, lemon pepper, garlic powder, salt and pepper.
Brush both sides of catfish fillets with butter then rub fillets with the cayenne pepper mixture on
both sides.

3. Heat a large heavy skillet over medium-high heat until really hot. Add fillets, and fry
approximately 2 minutes on each side, until slightly blackened.

4. Arrange blackened fillets in a single layer in the prepared baking dish, and coat with our zesty
Italian dressing.

5. Bake 30 to 35 minutes in the preheated oven, until fish is easily flaked with a fork.

146
The Ketosis Cookbook Fish

Blackened Tuna Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 8g Protein: 3g Net Carbs: 0g

Ingredients
1 pound fresh, tuna, steaks, 1 inch thick
1 1/3 tablespoons Cajun seasoning
1 1/3 tablespoons olive oil
1 1/3 tablespoons butter
Directions
1. Generously coat tuna with Cajun seasoning.

2. Heat oil and butter in a large skillet over high heat. When oil is nearly smoking, place steaks in
pan. Cook on one side for 3 to 4 minutes, or until blackened. Turn steaks, and cook for 3 to 4
minutes, or to desired doneness.

147
The Ketosis Cookbook Fish

Broiled Tilapia Parmesan Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 12g Protein: 3g Net Carbs: 0g

Ingredients
1/4 cup Parmesan cheese
1/8 cup butter, softened
1 1/2 tablespoons keto, mayonnaise
1 tablespoon fresh, lemon juice
1/8 teaspoon dried, basil
1/8 teaspoon ground, black pepper
1/16 teaspoon onion powder
1/16 teaspoon celery salt
1 pound tilapia fillets
Directions
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season
with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3
minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven
and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until
the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

148
The Ketosis Cookbook Fish

Broiled Trout With Rosemary, Lemon and Garlic

Servings: 4

Prep Time: 5 mins, Cook Time: 15 mins Per Serving – Fat: 4g Protein: 4g Net Carbs: 0g

Ingredients
4 Fillets trout
1 clove garlic, chopped fine
1 1/2 tablespoons coarsely chopped fresh, rosemary
1 lemon, zested
1/2 lemon juice
1/4 teaspoon salt
1/2 teaspoon fresh ground, pepper
1 tablespoon olive, oil
Directions
1. Preheat broiler. and prepare a baking or roasting pan by lining it with foil and brushing it with
olive oil.

2. Mix together all ingredients except fish into a well-blended paste.

2. Place fish skin-side down (if it has skin) on baking sheet, then spread seasoning over flesh.

4. Broil fish at second rack away from heat for 5 minutes or less, just enough to sear flesh but not
burn herbs. Next, lower fish to 3rd or 4th rack and decrease oven heat to 325°F. Bake for 10
additional minutes, or until fish is cooked through in the thickest portion.

149
The Ketosis Cookbook Fish

Cajun Catfish and Remoulade Servings: 4

Prep Time: 10 min, Cook Time: 18-20 min Per Serving – Fat: 26g Protein: 16g Net Carbs: 2g

Ingredients
1/2 cup keto, mayonnaise
1 tablespoon capers, drained and chopped
2 teaspoons spicy, brown mustard
1 teaspoon cider vinegar
1/4 teaspoon hot sauce
4 catfish filets
2 teaspoons Cajun season
1 lemon, thinly sliced
Directions
1. In a small bowl, mix together mayonnaise, capers, mustard, vinegar and hot sauce. Cover and
refrigerate remoulade.

2. Heat oven to 450 degrees F. Coat a glass 13 x 9 x 2-inch baking dish with nonstick cooking spray.
Place one fish fillet in prepared dish and sprinkle with 1/4 teaspoon of the seasoning. Flip one long
end over the other like a book. Sprinkle another 1/4 teaspoon seasoning over top of fillet. Repeat
with remaining fillets. Top each with a slice of lemon.

3. Bake at 450 degrees F for 18 to 20 minutes or until fish flakes easily when tested with a fork.
Serve with remoulade sauce, brown rice and zucchini, if desired.

150
The Ketosis Cookbook Fish

Crab Stuffed Flounder Servings: 6

Prep Time: 10 min, Cook Time: 21 min Per Serving – Fat: 19g Protein: 3g Net Carbs: 0g

Ingredients
1 1/2 pounds flounder fillets 3 crushed, saltine crackers, found in recipe
b book
1 cup crabmeat, - drained, flaked and cartilage 1 egg white
removed
1 tablespoon finely chopped green bell, pepper 1 tablespoon keto, mayonnaise
1/4 teaspoon ground, dry mustard 1/4 cup butter, melted
1/4 teaspoon Worcestershire sauce 1 egg yolk
1/4 teaspoon salt 5 tablespoons keto, mayonnaise
Ground white, pepper, to taste 1/2 teaspoon paprika
1 tablespoon dried parsley

Directions
1. Preheat oven to 400 degrees F (200 degrees C). Rinse the fillets and pat dry with paper towels.

2. Combine crab meat, green pepper, mustard powder, Worcestershire sauce, salt, white pepper and
the crushed saltines. Combine the egg white and 1 tablespoon mayonnaise. Stir this into the crab
meat mixture.

3. Brush the flounder fillets with melted butter. Place in a lightly greased, shallow baking dish.
Spoon the crab mixture over the fillets and drizzle with any remaining butter.

Bake the fillets at 400 degrees for 15 minutes.

While the fish is baking, lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of
mayonnaise. Remove fish from oven and spread this mixture over the stuffing; sprinkle with
paprika and parsley.

Increase oven temperature to 450 degrees and bake until golden and bubbly, about 6 minutes.

151
The Ketosis Cookbook Fish

Crispy Baked Fish Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 13g Protein: 4g Net Carbs: 8g

Ingredients
4 Fillets white fish
1/4 cup milk
1/2 teaspoon vinegar
1 tablespoon brown, mustard
1/2 cup cornmeal
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon thyme
1/2 teaspoon pepper
1/2 teaspoon cayenne, pepper, adjust to your taste
lemon, wedge
Directions
1. Preheat Broiler

2. Mix milk, vinegar and mustard and let set for 15 minutes. In a separate bowl mix cornmeal with
the remaining seasonings.

3. Dip fish fillets in the milk mixture and then in the cornbread mixture.

4. Spray broiling pan with cooking spray or brush with a little olive oil. Place fillets on prepared pan
and place pan under broiler 4 inches from heat and broil for 4 minutes per side or until fish flakes
easily with a fork.

Serve with lemon wedges.

152
The Ketosis Cookbook Fish

Fish Florentine Servings: 6

Prep Time: 10 min, Cook Time: 30 min

Per Serving – Fat: 8g Protein: 14g Net Carbs: 10g

Ingredients
1 pound mild-flavored, fish fillet
1 cup milk
1 cup shredded cheddar, cheese, (4 oz.)
3/4 cup coconut flour
1 teaspoon lemon juice
1/8 teaspoon pepper
2 eggs
1 small, onion, chopped (1/4 cup)
1 box (9 oz.) frozen chopped, spinach, thawed, squeezed to drain
lemon, wedges, if desired
Directions
1. Heat oven to 400 degrees F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray.
Place fish in single layer in dish.

2. In medium bowl, stir together remaining ingredients except lemon wedges. Spread over fish to
edge of dish.

3. Bake uncovered about 30 minutes or until light brown. Serve with lemon wedges.

153
The Ketosis Cookbook Fish

Fish Taco Lettuce Wraps Servings: 4

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 15g Protein: 3g Net Carbs: 0g

Ingredients
1 pound cod fillets, cut into 1-inch cubes
1 tablespoon canola oil
3 dried red Chile peppers
salt and ground black, pepper, to taste
1/4 cup keto, mayonnaise
1 tablespoon wasabi paste
2 tablespoons chopped fresh, cilantro
8 large green, lettuce, leaves
1 tablespoon chopped fresh, cilantro
Directions
1. Pat fish dry with paper towels.

2. Heat canola oil with dried red chiles in a large, nonstick skillet over medium heat. Cook fish in the
hot oil until flesh is opaque and the edges of the fish are slightly browned, about 3 minutes per side.
Sprinkle fish with salt and black pepper. Remove from heat, drain, and discard peppers.

3. Stir mayonnaise, wasabi paste, and 2 tablespoons cilantro together in a bowl. Spoon several
tablespoons of fish into a lettuce leaf and wrap leaf around fish; repeat with remaining leaves and
fish. Garnish each roll with a sprinkling of cilantro. Serve with wasabi mayonnaise.

154
The Ketosis Cookbook Fish

Fish Terrine Servings: 10

Prep Time: 30 min, Cook Time: 60 min Per Serving – Fat: 8g Protein: 14g Net Carbs: 1g

Ingredients
1 small, onion, quartered
1 small, carrot
1 tablespoon canola oil
3 tablespoons chopped fresh, parsley
2 tablespoons fresh, dill
1 pound white fish
1/2 pound salmon
2 large, eggs
1 1/2 teaspoons salt
1/2 teaspoon pepper
3/4 cup water
Directions
1. Heat oven to 350 degrees F. Line an 8x4 inch loaf pan with aluminum foil; spray foil with
nonstick cooking spray.

2. In a food processor, process onion and carrot until finely chopped. Heat oil in a medium skillet
over medium heat. Cook onion and carrot until softened, about 5 minutes. Place parsley and dill in
processor; process until chopped. Add white fish, salmon, eggs, salt, and pepper; process in pulses
until fairly smooth. Add vegetables; pulse to combine. Gradually add water and process until
incorporated. Transfer mixture to loaf pan; smooth top.

3. Cover with aluminum foil. Place a roasting pan, half full with hot water, in oven. Place loaf pan in
roasting pan (water should come at least halfway up sides of pan). Bake 1 hour until terrine is set.
Remove from oven. Cool slightly before refrigerating. When chilled, unmold and cut into slices.

155
The Ketosis Cookbook Fish

Glazed Ginger Mahi Servings: 4

Prep Time: 30 min, Cook Time: 15 min Per Serving – Fat: 6g Protein: 2g Net Carbs: 8g

Ingredients
4 Fillets Mahi Mahi
3 tablespoons sugar free, honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh, ginger root
1 clove garlic, crushed or to taste
2 teaspoons olive oil
salt and, pepper, to taste
1 tablespoon vegetable oil
Directions
1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and
olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin
on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and
reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily
with a fork. Remove fillets to a serving platter and keep warm.

3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to
a glaze consistently. Spoon glaze over fish, and serve immediately.

156
The Ketosis Cookbook Fish

Greek Isle Halibut Servings: 4

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 18g Protein: 5g Net Carbs: 1g

Ingredients
4 Fillets halibut steaks
1 tablespoon Greek, seasoning
1 large, tomato, chopped
1 onion, chopped
1 (5-ounce) jar pitted kalamata, olives
1/4 cup capers
1/4 cup olive oil
1 tablespoon lemon juice
salt and, pepper, to taste
Directions
1. Preheat an oven to 350 degrees F (175 degrees C).

2. Place halibut fillets on a large sheet of aluminum foil and season with Greek seasoning. Combine
tomato, onion, olives, capers, olive oil, lemon juice, salt, and pepper in a bowl. Spoon tomato
mixture over the halibut. Carefully seal all the edges of the foil to create a large packet. Place the
packet on a baking sheet.

3. Bake in the preheated oven until the fish flakes easily with a fork, 30 to 40 minutes.

157
The Ketosis Cookbook Fish

Grilled Halibut and Leeks with Mustard Vinaigrette

Servings: 4

Prep Time: 20 min, Cook Time: 12 min Per Serving – Fat: 8g Protein: 20g Net Carbs: 9g

Ingredients
1 1/4 pounds fresh or frozen, halibut steaks, cut 1 inch thick
2 tablespoons white, balsamic vinegar
2 tablespoons coarse-grain, mustard
1 tablespoon water
4 teaspoons olive oil
1 clove garlic, minced
4 small, leeks
3 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground, black pepper
Yellow pear-shaped, tomato, halved (optional)
fresh, chives, (optional)
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces.
Refrigerate fish until needed. In a small bowl, whisk together white balsamic vinegar, mustard, the
water, 2 teaspoons of the olive oil, and the 1 clove garlic. Set aside.

2. Trim roots and cut off green tops of leeks; remove 1 or 2 outer white layers. Wash well (if
necessary, cut a 1-inch slit from bottom end to help separate layers for easier washing). Drain. In a
medium saucepan, combine leeks and a small amount of water. Bring to boiling; reduce heat. Cover
and simmer for 3 minutes. Drain. Pat dry. Brush with 1 teaspoon of the remaining olive oil.

3. In a small bowl, stir together the remaining 1 teaspoon olive oil, the 3 cloves garlic, the salt, and
pepper. Spread evenly over fish; rub in with your fingers.

4. Place fish and leeks on the greased rack of an uncovered grill directly over medium coals. If
desired, cover grill rack with greased foil before placing fish and leeks on grill. Grill for 8 to 12
minutes or until fish flakes easily when tested with a fork, gently turning fish and leeks once. Slice
leeks into 1/2-inch pieces. Divide fish and leeks among four shallow bowls. Drizzle with vinegar
mixture. If desired, garnish with tomato halves and chives. Makes 4 servings.

158
The Ketosis Cookbook Fish

Grilled Snapper with Red Pepper Sauce

Servings: 4

Prep Time: 25 mins, Cook Time: 15 min Per Serving – Fat: 7g Protein: 2g Net Carbs: 4g

Ingredients
4 red snapper fillets
1 tablespoon olive oil Dash, cayenne pepper
1 large red sweet, pepper, seeded and chopped 1 tablespoon olive oil
2 medium, tomatoes, peeled, seeded, and 1 tablespoon fresh snipped basil or,
chopped oregano
2 tablespoons white wine, vinegar Red cherry, tomato, (optional)
1/4 teaspoon salt Fresh basil or, oregano, sprigs (optional)

Directions
1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Measure thickness of fish.

For red pepper sauce:

1. In a small skillet, heat 1 tablespoon oil over medium heat. Add sweet pepper; cook for 3 to 5
minutes or until tender, stirring occasionally. Stir in tomatoes, 1 tablespoon of the vinegar, the salt,
and cayenne pepper. Cook about 5 minutes or until tomatoes soften, stirring occasionally. Cool
slightly. Transfer mixture to a blender or food processor. Cover and blend or process until smooth.
Return sauce to skillet; keep warm over low heat.

2. In a small bowl, stir together the remaining 1 tablespoon vinegar, 1 tablespoon oil, and the
snipped or dried basil; brush onto the snapper fillets.

3. Place fish on the lightly greased rack of an uncovered grill directly over medium coals. If desired,
cover grill grate with greased foil before adding fish. Grill for 4 to 6 minutes per 1/2-inch thickness
of fish or until fish flakes easily when tested with a fork, turning once halfway through grilling.

4. Serve fish with red pepper sauce.

159
The Ketosis Cookbook Fish

Herb Crusted Salmon Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 14g Protein: 3g Net Carbs: 2g

Ingredients
4 Fillets salmon
2 heaping tablespoon coconut, flour
4 tablespoons fresh, parsley
2 tablespoons olive oil
2 tablespoons Dijon, mustard
Salt and, pepper, to taste
4 cups arugula
1/2 red, onion, sliced thin
juice of 1, lemon
2 tablespoons white wine, vinegar
2 tablespoons olive oil
Salt and, pepper , to taste
Directions
1. Preheat oven to 450 degrees.

2. Place salmon fillets on a parchment or foil lined baking sheet. Top your salmon off with olive oil
and dijon mustard and rub into your salmon.

3. In a small bowl, mix together your coconut flour, parsley, and salt and pepper. Use a spoon to
sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

4. Place in oven for 10-15 minutes or until salmon is cooked to your preference.

5. While the salmon is cooking, mix together your salad ingredients. When salmon is done, place
salmon on top of salad and enjoy!

160
The Ketosis Cookbook Fish

Maple Salmon Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 13g Protein: 4g Net Carbs: 9g

Ingredients
4 Fillets salmon
1/4 cup sugar free, maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground, black pepper
Directions
1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper. Place salmon in a
shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate
salmon in the refrigerator 30 minutes, turning once.

2. Preheat oven to 400 degrees F (200 degrees C).

3. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until
easily flaked with a fork.

161
The Ketosis Cookbook Fish

Poached Cucumber Tilapia Servings: 4

Prep Time: 1 hr. 10 min, Cook Time: 16-18 min Per Serving – Fat: 12g Protein: 3g Net Carbs: 7g

Ingredients
4 Fillets tilapia
2 teaspoons salt
4 cucumbers, peeled, halved lengthwise, seeded, and chopped
2 cups whipping cream
4 tablespoons prepared, mustard
4 teaspoons chopped fresh, tarragon
4 cups white wine
salt, to taste
2 bay leaves
Directions
1. Sprinkle salt over the cucumber pieces; allow to sit 1 hour. Strain liquid from cucumbers.

2. Combine the whipping cream, mustard, and tarragon in a saucepan over medium heat; add the
cucumbers and simmer 8 minutes.

3. Pour the wine into a large skillet over medium heat. Season with salt and add the Bay leaf. Bring
the wine to a boil. Lay the tilapia into the skillet, reduce heat to medium-low and cook until the
tilapia flakes easily with a fork, 8 to 10 minutes. Serve fish with cucumbers on the side.

162
The Ketosis Cookbook Fish

Rosemary Grilled Salmon Servings: 4

Per Serving – Fat: 15g Protein: 2g Net Carbs: 2g
Prep Time: 15 min, Cook Time: 15 min

Ingredients
4 Fillets salmon
1/3 cup olive oil
1/6 cup lemon juice
2 2/3 green, onions, thinly sliced
2/3 tablespoon chopped fresh, parsley
2/3 teaspoon chopped fresh, rosemary
2/3 teaspoon chopped fresh, thyme
1/3 teaspoon salt
1/12 teaspoon black pepper
1/12 teaspoon garlic powder
Directions
1. Combine olive oil, lemon juice, green onions, parsley, rosemary, thyme, salt, black pepper, and
garlic powder in a small bowl. Set aside 1/4 cup of the marinade. Place salmon in a shallow dish and
pour the remaining marinade over the top. Cover and refrigerate for 30 minutes. Remove the
salmon and discard the used marinade.

2. Preheat grill for medium heat and lightly oil the grate. Place salmon on the preheated grill skin
side down. Cook, basting occasionally with the reserved marinade, until the fish flakes easily with a
fork, 15 to 20 minutes.

163
The Ketosis Cookbook Fish

Salmon Cakes Servings: 6

Prep Time: 30 min, Cook Time: 10 min, Yield: 6 Per Serving – Fat: 7g Protein: 10g Net Carbs: 4g

Ingredients
6 slices Keto, bread
2 15 ounces cans, salmon, drained, skin and bones removed
2 eggs, lightly beaten
5 scallions, divided
1/2 cup canned, water chestnut, finely chopped
1/4 cup cilantro, finely chopped
1/2 teaspoon freshly ground, black pepper
3 teaspoons olive, oils, divided
1 cup recipe creamy ginger-sesame, sauce, (see recipe below)
1/2 cup plain, yogurt, or 6 tablespoons Greek-style yogurt
2 tablespoons keto, mayonnaise
1 1/2 tablespoons ginger
1 teaspoon sesame oil
1 teaspoon soy sauce
Directions
1. Remove crusts from bread, break into pieces, and process in a food processor until they become
fine crumbs.

2. In a large bowl, flake apart salmon with a fork. Add eggs and mix well. Finely chop 4 scallions and
add to the bowl, followed by water chestnuts, cilantro, pepper, and bread crumbs. Mix well.

3. Shape the mixture into 12 patties. In a large nonstick skillet, heat 1-1/2 teaspoons olive oil over
medium heat. Add the patties in batches and cook for 5 minutes on each side.

4. Chop remaining scallion. Serve salmon cakes with sauce and garnish with scallion.

Dressing: If using regular yogurt, place it in a strainer lined with a paper towel. Put the strainer over
a bowl and place it in the refrigerator for 30 minutes to let the yogurt drain and thickened. In a
small bowl, combine the thickened or Greek-style yogurt with mayonnaise, ginger, sesame oil, and
soy sauce. Whisk until smooth.

164
The Ketosis Cookbook Fish

Shanghai Steamed Fish Servings: 4

Prep Time: 20 min, Cook Time: 15 min Per Serving – Fat: 5g Protein: 5g Net Carbs: 7g

Ingredients
4 red snapper fillets
1 teaspoon salt
1 teaspoon ground, black pepper
2 tablespoons grated fresh, ginger
2 tablespoons soy sauce
4 teaspoons sesame oil
4 shiitake, mushrooms, thinly sliced
2 tomatoes, quartered
1 fresh red Chile, pepper , seeded and chopped
4 sprigs cilantro, finely chopped
Directions
1. Bring about 1 1/2 inches of water to boil in a steamer fitted with a basket large enough for the
snapper to lie flat. Season snapper with salt and pepper, and place in the steamer basket. Top fish
with ginger, and drizzle with soy sauce and sesame oil. Place shiitake mushrooms, tomato, and red
chile pepper in the steamer basket.

2. Steam fish 15 minutes, or until easily flaked with a fork. Sprinkle with cilantro.

165
The Ketosis Cookbook Fish

Southern Fried Salmon Patties Servings: 4

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 20g Protein: 18g Net Carbs: 10g

Ingredients
14 ounces canned, salmon
1/4 cup onion, finely chopped
1/4 cup cornmeal
1/4 cup almond, flour
1 egg
3 tablespoons keto, mayonnaise
Directions
1. Open salmon and drain thoroughly. Place drained salmon in mixing bowl and flake evenly with a
fork. Add onion, corn meal, flour, mayonnaise, and egg. Stir until well blended. Shape the mixture
into patties about the size of an average burger or less.

2. Cook in oil in skillet over medium heat until browned on each side. Turn once while frying.

166
The Ketosis Cookbook Fish

Tuna and Mackerel Cakes Servings: 8

Prep Time: 15 min., Cook Time: 10 m Per Serving – Fat: 10g Protein: 16g Net Carbs: 1g

Ingredients
1 (15-ounce) can mackerel, in brine, drained
1 small, onion, chopped
1 (5-ounce) can tuna packed in, water, drained
1/4 cup grated, Parmesan cheese
1/4 cup mayonnaise
2 eggs, beaten
2 tablespoons Dijon, mustard
2 teaspoons salt-free, seasonings, blend (such as Mrs. Dash®)
1 teaspoon paprika
1 teaspoon dried, sweet basil
1 (3.5 ounce) bag, pork, rinds, crushed
butter-flavored, cooking spray
Directions
1. Mix mackerel, onion, tuna, Parmesan cheese, mayonnaise, eggs, Dijon mustard, seasoning blend,
paprika, and basil together in a bowl. Add pork rind crumbs, 1 to 2 tablespoons at a time, until
mixture holds together. Form mixture into balls and flatten into 1/2-inch-thick cakes.

2. Heat a large non-stick skillet over medium-high heat and grease with cooking spray. Arrange
cakes in the hot skillet and spray each cake with cooking spray.

3. Cook cakes, working in batches if needed, in the hot skillet until browned, 3 to 5 minutes; gently
flatten cakes with the back of a fork. Flip cakes and cook until other side is browned, 3 to 5 minutes.
Transfer cakes to a paper towel-lined plate.

167
The Ketosis Cookbook Fish

Tuna Fish Salad Servings: 4

Prep Time: 15 min Per Serving – Fat: 22g Protein: 1g Net Carbs: 0g

Ingredients
1 (6-ounce) can tuna, drained
1 tablespoon chopped fresh, parsley
1/4 cup chopped, celery
1/2 cup keto, mayonnaise
1/2 teaspoon lemon juice
1/4 cup chopped, onion
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon ground, black pepper
paprika, to taste
Directions
1. In a large bowl, combine the tuna, celery, onion, mayonnaise, lemon juice, parsley, garlic powder,
salt and pepper. Mix well and refrigerate until chilled. Sprinkle with paprika if desired.

168
The Ketosis Cookbook Fish

Veracruz Red Snapper Servings: 4

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 22g Protein: 5g Net Carbs: 12g
Ingredients
4 red snapper fillets, cut in half
4 tablespoons olive oil
1 white, onion, diced
6 cloves garlic, minced
2 tablespoons capers
2 tablespoons caper juice
2 cups cherry, tomatoes, halved
2/3 cup pitted, sliced green, olives
2 jalapeno, peppers, seeded and chopped
4 teaspoons chopped fresh, oregano
4 teaspoons olive oil
salt and, pepper, to taste
1 teaspoon cayenne, pepper, or more to taste
4 limes, juiced
Directions
1. Preheat oven to 425 degrees F (220 degrees C).

2. Heat olive oil in a skillet over medium heat. Stir in onion; cook and stir until onions begin to turn
translucent, 6 to 7 minutes. Cook and stir in garlic until fragrant, about 30 seconds. Add capers and
caper juice; stir to combine. Stir in tomatoes, olives, jalapeno peppers, . Cook and stir until jalapeno
pepper softens and tomatoes begin to collapse, about 3 minutes. Remove from heat; stir in oregano.

4. Drizzle 1 teaspoon olive oil into a small baking dish. Sprinkle in 1 tablespoon of the tomato-olive
mixture. Top with 1 snapper fillet, salt, black pepper, and cayenne pepper. Top with more filling and
juice from 1 lime. Repeat with remaining snapper fillet, seasoning, and lime juice in a second baking
dish.

5. Bake in the preheated oven until fish is flaky and no longer translucent, 15 to 20 minutes.

169
The Ketosis Cookbook Fish

Walnut Crusted Salmon Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 13g Protein: 3g Net Carbs: 0g

Ingredients
4 Fillets salmon
1 cup walnuts
4 tbsp. sugar free, maple syrup
2 tbsp. Dijon, mustard
1/2 teaspoon dill
2 tbsp., olive oil
salt and, pepper, to taste
Directions
1. Preheat the oven to 350°F.

2. Add walnuts, syrup, and mustard to a food processor and pulse until mixture has a paste like
consistency.

3. Heat up a oven proof pan with oil until it’s very hot. Dry the salmon thoroughly and place it skin
side down in pan. Let it sear for about 3 minutes. While it’s searing, add your walnut mixture to the
top side of the salmon fillets.

4. Transfer them to an oven and bake for about 8 minutes.

170
The Ketosis Cookbook Poultry

171
The Ketosis Cookbook Poultry

Amazing Turkey Meatballs Servings: 5

Per Serving – Fat: 9g Protein: 7g Net Carbs: 4g
Prep Time: 10 min, Cook Time: 20 min

Yield: 20 meatballs

Ingredients
10 slices bacon
2 lbs., ground turkey
3 small, red chili peppers
1/2 medium, green pepper
1 small, onion
1/2 teaspoon salt
1/2 teaspoon pepper
2 large handful, spinach
3 sprigs thyme
2 large, eggs
1 ounce pork sausage, rinds
Directions
1. Line a baking sheet with foil and add your bacon. Preheat the oven to 400F. Once the oven is
heated, add bacon to oven and cook for 30 minutes or until crisp.. Once bacon is out of the oven, set
bacon aside and drain fat into separate container.

2. While bacon is cooking, prep all ingredients (except ground turkey) by adding to food processor
and dicing, then add all ingredients (except bacon) to the ground turkey and mix well. Form 20
meatballs and lay over the same sheet the bacon cooked on.

3. Cook meatballs for 15-20 minutes or until juices run clear, then skewer 2-3 pieces of bacon to
each meatball. Each meatball should get 1/2 a piece of bacon.

172
The Ketosis Cookbook Poultry

Avocado-Basil Chicken Salad Wraps

Servings: 4
Per Serving – Fat: 12g Protein: 18g Net Carbs: 10g
Prep Time: 20 min, Cook Time: 15-20 min

Ingredients
2 ripe, avocados, - peeled, pitted, and mashed
1 lime, juiced
2 tablespoons chopped fresh, basil
1/2 teaspoon garlic salt
1/2 teaspoon ground, black pepper
4 cups chopped cooked, chicken
1/4 cup raisins
1/4 cup chopped, walnuts
2 heads Bibb lettuce, leaves separated
Directions
1. Mix mashed avocados, lime juice, basil, garlic salt, and pepper together in a bowl. Add chicken,
raisins, and walnuts to avocado mixture and stir until evenly coated. Spoon chicken mixture into
lettuce leaves and roll leaves around filling.

173
The Ketosis Cookbook Poultry

Chicken & Broccoli Zucchini Boats Servings: 4

Prep Time: 30 min, Cook Time: 15 min Per Serving – Fat: 7g Protein: 10g Net Carbs: 0g

Ingredients
2 large, zucchinis, hallowed out
2 tbsp., butter
3 ounces cheddar, cheese, shredded
1 cup broccoli
1 rotisserie, chicken, shredded
2 tbsp., sour cream
1 stalk green onion
salt and, pepper, to taste
Directions
1. Preheat the oven to 400F and cut the zucchini you’re using in half lengthwise.

2. Using a spoon, scoop out most of the zucchini until you’re left with a shell about 1/2 - 1 cm thick.
Brush 1 tbsp. of melted butter into each zucchini boat, season with salt/pepper and place them in
the oven for about 20 minutes.

3. While zucchini is cooking, shred your rotisserie chicken and measure out 6 oz. Cut up broccoli
florets into small pieces, and combine both with sour cream. Season with salt and pepper.

4. Once the zucchini is done, take them out and add your chicken and broccoli filling. Sprinkle
cheddar cheese and bake for an additional 10-15 minutes or until the cheese is melted and
browning. Garnish with chopped green onion and enjoy with more sour cream or mayo.

174
The Ketosis Cookbook Poultry

Bacon Chicken Cordon Bleu Servings: 6

Prep Time: 15 min, Cook Time: 45 min Per Serving – Fat: 46g Protein: 24g Net Carbs: 6g

Ingredients
6 skinless, boneless, chicken breasts, halves
6 slices bacon, diced
6 slices Swiss cheese
6 slices ham
3 tablespoons almond, flour
1 teaspoon paprika
6 tablespoons butter
1/2 cup dry, white wine
1 chicken, bouillon cube
1 tablespoon cornstarch
1 cup heavy, cream
Directions
1. Pound chicken breasts if they are too thick. Place a cheese slice, diced bacon, and ham slice on
each breast within 1/2 inch of the edges. Fold the edges of the chicken over the filling, and secure
with toothpicks. Mix the flour and paprika in a small bowl, and coat the chicken pieces.

2. Heat the butter in a large skillet over medium-high heat, and cook the chicken until browned on
all sides. Add the wine and bouillon. Reduce heat to low, cover, and simmer for 30 minutes, until
chicken is no longer pink and juices run clear.

3. Remove the toothpicks, and transfer the breasts to a warm platter. Blend the cornstarch with the
cream in a small bowl, and whisk slowly into the skillet. Cook, stirring until thickened, and pour
over the chicken. Serve warm.

175
The Ketosis Cookbook Poultry

Buffalo Wings with Blue Cheese Dip

Servings: 16

Prep Time: 15 min, Cook Time: 4 hrs. 40 min Per Serving – Fat: 5g Protein: 2g Net Carbs: 8g

Ingredients
16 chicken wings, (about 3 pounds)
1 1/2 cups bottled, chili sauce
3 - 4 tablespoons, hot pepper sauce
1 recipe blue cheese dip (see recipe below)
1 (8) ounce carton dairy, cream cheese
1/2 cup mayonnaise or, salad dressing
1/2 cup crumbled blue, cheese, (2 ounces)
1 garlic, minced
1 tablespoon white wine vinegar
additional crumbled blue, cheese, (optional)
Directions
1. Cut off and discard wing tips. Cut each wing into 2 sections. Rinse chicken; pat dry. Place chicken
on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat about 10 minutes or until
chicken is browned, turning once. Transfer chicken to a 3-1/2- or 4-quart crockery cooker.
Combine chili sauce and hot pepper sauce; pour over chicken wings.

2. Cover; cook on low-heat setting for 4 to 5 hours or on high-heat setting or 2 to 2-1/2 hours.
Serve chicken wings with Blue Cheese Dip or ranch salad dressing. Makes 32 appetizers.

Dip: In a blender container combine sour cream; mayonnaise or salad dressing; crumbled blue
cheese, garlic and white wine vinegar. Cover and blend until smooth. Store dip, covered, in the
refrigerator for up to 2 weeks. If desired, top dip with additional crumbled blue cheese before
serving.

176
The Ketosis Cookbook Poultry

Chicken Bacon Avocado Sandwich Servings: 2

Prep Time: 14 min, Cook Time: 25 min Per Serving – Fat: 24g Protein: 18g Net Carbs: 12g

Ingredients
3 large, eggs
3 ounces cream cheese
1/8 teaspoon cream, of tartar
1/4 teaspoon salt
1/2 teaspoon garlic powder
1 tablespoon keto, mayonnaise
1 teaspoon sriracha
2 slices bacon
3 ounces chicken
2 slices pepper jack, cheese
2 grape, tomatoes
1/4 medium, avocado, (about 2 oz.)
keto bread
Directions
1. Preheat the oven to 300F.

2. Separate 3 eggs into different bowls. Add cream of tartar and salt to the whites, then whip until
you see soft, foamy peaks form. In the other bowl, beat yolks and cream cheese until a pale yellow
color. Gently fold the egg whites into the yolk mixture, half at a time.

3. On a parchment paper lined baking sheet, spoon about 1/4 cup of the batter, then form into
square shapes. Sprinkle garlic over the top and bake for 25 minutes.

4. Cook the chicken and bacon with some salt and pepper. Then, assemble the sandwich with mayo,
cholula, halved tomatoes, cheese, and mashed avocado.

177
The Ketosis Cookbook Poultry

Chicken Carbonara Servings: 6

Prep Time: 15 min, Cook Time: 1 hr. Per Serving – Fat: 2g Protein: 9g Net Carbs: 9g

Ingredients
1/2 spaghetti, squash, halved and seeded
3 eggs
1/2 (12 fluid ounce) can, evaporated milk
1/2 tablespoon garlic powder
1/2 tablespoon salt
1/2 tablespoon dried, oregano
1/2 pound chopped cooked, chicken
7 ounces shredded parmesan, cheese, divided
1/2 bunch green, onion, chopped, divided
1/8 cup bacon bits
ground black, pepper, to taste
Directions
1. Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper.

2. Place squash, cut-side down, onto prepared baking sheet. Bake in the preheated oven until flesh
is tender, 30 to 45 minutes. Cool until easily handled.

3. Scrape spaghetti squash flesh into a large bowl using a fork. Whisk eggs, evaporated milk, garlic
powder, salt, and oregano together in a separate bowl; pour over squash. Mix chicken, 1/2 of the
Parmesan cheese, 1/2 of the green onions, bacon bits, and black pepper into squash mixture; pour
into a 9x13-inch casserole dish. Top mixture with remaining Parmesan cheese and green onions.

Bake in the oven until cooked through and set, about 45 minutes.

178
The Ketosis Cookbook Poultry

Chicken Cordon Bleu Casserole

Prep Time: 25 mins, Cook Time: 30 mins Per Serving – Fat: 3g Protein: 18g Net Carbs: 4g

Ingredients
2 lbs. skinless, chicken breasts, cut into bite-size chunks
keto, dry breadcrumbs
1/2 cup milk
1 egg, mixed with the, milk
8 ounces Swiss, cheese, cubed
8 ounces ham, diced
1 (10 3/4 ounce) can cream of, chicken soup
1 cup milk
Directions
1. Preheat oven to 350°F.

2. Dip chicken in egg and milk mixture, then toss with bread crumbs, coating well.

3. Place chicken in a baking dish, add cheese and ham.

4. Mix soup with 1 cup of milk and cover chicken.

5. Bake at 350°F for 30-35 minutes, or until tender and bubbly.

179
The Ketosis Cookbook Poultry

Uncle Bill's Garlic Chicken Servings: 4

Prep Time: 10 min, Cook Time: 1 hr.

Per Serving – Fat: 38g Protein: 2g Net Carbs: 1g

Ingredients
3-5 cloves garlic, the more the better
1 stick butter
8 chicken thighs
Directions
1. Shave garlic into thin pieces.

2. Melt butter in large frying pan. Cook garlic from 5-10 minutes to brown lightly.

3. Place thighs in skillet bottom side down first on med to med-high heat until golden brown, about
20 minutes. make sure heat is not so high that it burns garlic.

4. Preheat the oven to 375 degrees F (191 degrees C.)

5. Turn chicken and brown other side another 20 minutes. Again watch heat.

6. Place thighs on cookie sheet skin side up for another 20 minutes.

7. When done place on serving dish and poor butter and garlic pieces over chicken.

8. Enjoy

180
The Ketosis Cookbook Poultry

Chicken Tikka Masala Servings: 4

Per Serving – Fat: 3g Protein: 13g Net Carbs: 2g
Prep Time: 1 hr. 30 min, Cook Time: 30 min

Ingredients
1 1/2 lbs. boneless skinless, chicken, cut in 1 inch 2 garlic cloves, minced
cubes
1 cup plain, yogurt 1 jalapeno Chile, minced
2 tablespoons lemon juice 2 teaspoons ground
2 teaspoons ground, cumin 1 teaspoon ground, cumin
1 teaspoon ground red, pepper 1 teaspoon paprika
2 teaspoons black pepper 1 teaspoon garam masala
1 teaspoon cinnamon 1/2 teaspoon salt
1 teaspoon salt 1 (8-ounce) can, tomato
1 piece minced, ginger root, (1") 1 cup whipped cream
6 bamboo skewers (6-inch) 1/4 cup chopped fresh, cilantro
1 tablespoon unsalted, butter
Directions
1. Soak bamboo skewers in water for 30 minutes.

2. Make marinade by combining; yogurt, lemon juice, cumin, peppers, cinnamon, salt and ginger
root.

3. Thread chicken on skewers, and marinate (in the refrigerator) for an hour or so then discard
marinade.

4. For sauce, melt butter on medium heat, add garlic & jalapeno; cook 1 minute, stir in coriander,
cumin, paprika, garam masala & salt. Stir in tomato sauce.

5. Simmer 15 minutes. Stir in cream; simmer to thicken- about 5 minutes.

6. Grill or broil chicken, turning occasionally, till cooked through- about 8 minutes, remove chicken
from skewers; add to sauce and simmer 5 minutes.

Garnish with cilantro and serve with caulirice.

181
The Ketosis Cookbook Poultry

Creamy Chicken Enchiladas Servings: 8

Prep Time: 30 min, Cook Time: 30 min Per Serving – Fat: 8g Protein: 9g Net Carbs: 10g

Ingredients
1 tablespoon olive oil 2 cups shredded cooked, chicken breasts
1/2 cup chopped, onion 1 cup shredded Mexican, cheese
2 teaspoons finely chopped, garlic 1 can (4.5 oz.) chopped green chiles
1/2 cup bell pepper, chopped 1/4 cup chopped fresh, cilantro
2 cups chicken broth 8 low carb, tortilla, (6 or 7 inch)
3 tablespoons almond, flour 1 medium, tomato, chopped
(3/4 cup)
1/2 teaspoon ground coriander or, cumin 4 medium green, onions , sliced (1/4 cup)
1/8 teaspoon pepper salsa , if desired
1/2 cup sour cream

Directions
1. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

2. In 10-inch nonstick skillet, heat oil over medium heat. Add onion, garlic and bell pepper; cook 3
to 4 minutes, stirring occasionally, until onion is tender (watch that garlic does not burn.) In
medium bowl, stir broth, flour, coriander and pepper with wire whisk until blended. Slowly add to
hot mixture in skillet, stirring constantly. Cook and stir 5 to 6 minutes, until mixture boils and
thickens slightly. Remove from heat. Stir in sour cream until well blended.

3. In another medium bowl, mix chicken, 1/2 cup of the cheese, the chiles, cilantro and 1/2 cup of
the sauce. Place 2 tortillas at a time on microwavable plate; cover with paper towel. Microwave on
High 10 to 15 seconds or until softened. Spoon about 1/3 cup chicken mixture down center of each
warm tortilla. Roll up tortillas; arrange, seam sides down, in baking dish. Top enchiladas with
remaining sauce. Cover with foil.

4. Bake 30 to 35 minutes or until sauce is bubbly. Remove from oven. Uncover; sprinkle with
remaining 1/2 cup cheese. Let stand 5 minutes before serving. Just before serving, top with tomato
and green onions. Serve with salsa.

182
The Ketosis Cookbook Poultry

Crock Pot Chicken Servings: 4

Prep Time: 15 hrs., Cook Time: 8 hrs. Per Serving – Fat: 3g Protein: 9g Net Carbs: 0g

Ingredients
2 teaspoons salt
2 teaspoons paprika
1 teaspoon cayenne pepper
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 large roasting, chicken, (with pop-up timer if possible)
1 cup chopped, onion, (optional)
Directions
1. In a small bowl, combine the spices.

2. Remove any giblets from chicken and clean chicken.

3. Rub spice mixture onto the chicken.

4. Place in re-sealable plastic bag and refrigerate overnight. (I usually skip this step because I'm
always in a hurry).

5 When ready to cook, put chopped onion in bottom of crock-pot, Add chicken and cook on low 4-8
hours.

183
The Ketosis Cookbook Poultry

Glazed Asian Chicken Servings: 4

Prep Time: 5 min, Cook Time: 40 min Per Serving – Fat: 3g Protein: 10g Net Carbs: 8g

Ingredients
8 chicken drumsticks, skin on
1 cup water
1/2 cup balsamic vinegar
1/3 cup soy sauce
18 drops liquid, stevia
1 garlic clove, peeled and bruised
1 small hot chili, pepper, slit open, seeds removed
Directions
1. Place all the ingredients in a saucepan over a high heat.

2. Bring to the boil, then reduce to a simmer for about 20 minutes and remove any fat that rises to
the surface.

3. Increase the heat, turning the drumsticks frequently in the liquid, and cook until the liquid has
reduced to a sticky glaze.

4. Arrange the chicken on a serving platter, remove the garlic clove and chili from the liquid, and
spoon the glaze over.

184
The Ketosis Cookbook Poultry

Golden Turkey Breast Servings: 12

Prep Time: 10 min, Cook Time: 8 hrs. Per Serving – Fat: 4g Protein: 18g Net Carbs: 1g

Ingredients
1 (6 pound) bone-in, turkey breast
1 (1 ounce) envelope dry onion soup, mix
Directions
1. Rinse the turkey breast and pat dry. Cut off any excess skin, but leave the skin covering the
breast. Rub onion soup mix all over outside of the turkey and under the skin. Place in a slow cooker.
Cover, and cook on High for 1 hour, then set to Low, and cook for 7 hours.

185
The Ketosis Cookbook Poultry

Honey Mustard Grilled Chicken Servings: 4

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 7g Protein: 10g Net Carbs: 9g

Ingredients
1/3 cup Dijon, mustard
1/4 cup sugar free, honey
2 tablespoons mayonnaise
1 teaspoon steak sauce
4 skinless, boneless, chicken breasts, halves
Directions
1. Preheat the grill for medium heat.

2. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small
amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to
coat.

3. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning
occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10
minutes. Watch carefully to prevent burning!

186
The Ketosis Cookbook Poultry

Keto Coconut Curry Stir Fry Servings: 4

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 23g Protein: 15g Net Carbs: 3g

Ingredients
1 pound chicken breast, cut into bite-sized pieces
1 1/2 cups coconut milk
1 tablespoon minced, ginger
1 tablespoon lime juice
1 tablespoon fish, sauce
1 teaspoon oyster, sauce
2 teaspoons minced, garlic
1/2 teaspoon Chile-garlic, sauce, (such as sriracha®)
7 drops liquid, stevia
1 tablespoon avocado, oil
1/2 onion, sliced
1 1/2 teaspoons curry powder
2 cups broccoli, florets
Directions
1. In a small bowl mix coconut milk, ginger, lime juice, fish sauce, oyster sauce, garlic, Chile-garlic
sauce, and sugar.

2. Heat avocado oil in a large skillet or wok over medium-high heat. Stir-fry chicken in the hot oil
until no longer pink, 8 to 10 minutes. Remove from wok and keep warm. Leave remaining avocado
oil in skillet.

3. Stir onion and curry powder into hot oil in skillet; cook 2 minutes. Stir in broccoli; stir-fry 3
minutes. Add coconut milk mixture and bring to a boil. Reduce heat to medium and simmer sauce
and vegetables for 3 minutes. Return chicken to skillet; cover and cook until chicken has heated
through and vegetables are tender, about 3 minutes.

187
The Ketosis Cookbook Poultry

Keto Kung Pao Chicken Servings: 4

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 15g Protein: 5g Net Carbs: 6g

Ingredients
4 medium, chicken thighs, bone in skin on
1 1/3 teaspoons ground, ginger
salt and, pepper, to taste
1/3 cup peanuts
2/3 medium, green pepper
2 2/3 large spring, onions
5 1/3 red bird's eye chilis, de-seeded
1 1/3 tbsp., soy sauce
2 2/3 teaspoons rice wine, vinegar
2 2/3 tbsp. Chile, garlic, paste
1 1/3 tbsp. reduced sugar, ketchup
2 2/3 teaspoons sesame oil
2/3 teaspoon maple extract
13 1/3 drops liquid, stevia
Directions
1. Chop up and prep vegetables and chiles. Set aside. Prepare sauce by combining all ingredients
together and mixing well.

2. Chop chicken into bite sized pieces and season with salt, pepper, and ginger.

3. Heat a pan over medium-high heat and once very hot, add chicken. Let chicken cook until
browned (about 10 minutes).

4. Once the chicken is browned, stir in all ingredients and let cook for a few minutes more. Add
vegetables and peanuts to the pan and cook for 3-4 minutes. Add sauce and boil to reduce.

188
The Ketosis Cookbook Poultry

Nacho Chicken Casserole Servings: 6

Prep Time: 15 min, Cook Time: 20 min Per Serving – Fat: 17g Protein: 7g Net Carbs: 5g

Ingredients
1.75 lbs., chicken thighs, boneless skinless
1 1/2 teaspoons., chili seasoning
2 tbsp., olive oil
4 ounces cream cheese
4 ounces Cheddar cheese
1 cup green chilies and, tomato
3 tbsp. parmesan, cheese, (~45g)
1/4 cup sour cream
1 packet frozen cauliflower
1 medium jalapeno, pepper
salt and, pepper, to taste
Directions
1. Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until
browned.

2. Add cream cheese, sour cream and 3/4 of the cheddar to a bowl and stir together until melted
and mixed. Add tomatoes and green chili and mix well. Then add everything to a casserole dish.

3. Microwave frozen cauliflower until cooked through.

4. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency.
Season to taste. Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the
casserole, then sprinkle jalapeno pepper over the top.

5. Bake for 15-20 minutes.

189
The Ketosis Cookbook Poultry

New Orleans Chicken Lazone Servings: 4

Per Serving – Fat: 2g Protein: 10g Net Carbs: 0g
Prep Time: 5 mins, Cook Time: 20 mins

Ingredients
4 whole boneless skinless, chicken breasts
1 teaspoon salt
1 1/2 teaspoons chili powder
1 1/2 teaspoons onion powder
2 teaspoons garlic powder
1/4 cup butter, divided
1/2 cup heavy cream
dash cayenne, pepper
Directions
1. Combine the seasonings and coat chicken breasts.

2. In large sauté pan melt half of the butter and cook chicken over medium heat for about 7 to 8
minutes, turning once.

3. Pour the cream into the skillet and lower the heat. Simmer for several minutes, stirring until the
sauce thickens then add the remaining butter. When butter is melted place chicken breasts on four
plates and top with the sauce.

190
The Ketosis Cookbook Poultry

Orange and Sage Glazed Duck Breast

Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 6g Protein: 24g Net Carbs: 0g

Ingredients
3 ducks, breast (~6 oz.)
6 tablespoons butter
3 tablespoons heavy cream
3 tablespoons swerve
1 1/2 teaspoons orange extract
3/4 teaspoon sage
3 cups spinach
Directions
1. Score the duck skin on top of the breast and season with salt and pepper.

2. In a pan over medium-low heat, add butter and reduce until the butter has slightly browned.
Once butter has turned a dark golden color, add sage and orange extract. Let this cook until butter
is a deep amber color.

3. In a separate, cold pan place the duck breast and set heat to medium-high. After a few minutes,
flip the duck breast and see the delicious crisp skin. Add heavy cream to the orange and sage butter,
then stir together well. Pour this over the duck breast in the pan and let mix with the duck fat. Cook
for a few minutes longer.

4. Wilt some spinach in the pan you used to make the sauce and serve.

191
The Ketosis Cookbook Poultry

Portobello Turkey Burgers Servings: 4

Per Serving – Fat: 7g Protein: 11g Net Carbs: 6g
Prep Time: 10 min, Cook Time: 20 min

Ingredients
8 Portobello mushroom caps, mushrooms
1 1/2 tbsp. organic extra virgin coconut, oils
3 garlic cloves
3 teaspoons oregano
pinch, salt
pinch freshly ground, black pepper
18 ounces ground, turkey breast, or bison
3 tbsp. Dijon, mustard
3 teaspoons salt
3 teaspoons freshly ground, black pepper
3/4 cup Cheddar cheese
Directions
1. Preheat griddle to high heat

2. In a bowl, combine coconut oil and spices. Clean Portobello mushrooms by scraping out the gills.
Add Portobello caps and let them marinate until ready to grill the meat.

3. In another bowl, combine your ground meat, mustard, salt, pepper, and cheese. Form meat
mixture into rounded patties.

4. Grill caps for about 8 minutes – until heated through and then add burger to the grill and cook for
5 minutes per side (medium rare)

5. Remove Portobello caps and burger from the grill, assemble, and add your toppings of choice!

192
The Ketosis Cookbook Poultry

Roast Duck Servings: 4

Prep Time: 1 hr., Cook Time: 2 hrs. Per Serving – Fat: 6g Protein: 20g Net Carbs: 0g

Ingredients
1 (5 lb.) ducklings
2 tablespoons, soy sauce
1 garlic clove, minced
6 drops stevia
1 tablespoon honey
1 teaspoon salt
1/4 teaspoon pepper
1 tablespoon powdered, ginger
Directions
1. Wash and dry your duck. Combine all ingredients in a bowl and brush inside and out over
duckling; let stand for 1 hour, turning occasionally.

2. Preheat oven to 350°F. and roast for 2 hours, turning and basting with drippings occasionally.

193
The Ketosis Cookbook Poultry

Salsa Chicken Servings: 4

Prep Time: 5 min, Cook Time: 40 min Per Serving – Fat: 12g Protein: 40g Net Carbs: 6g

Ingredients
4 skinless, boneless, chicken, breast halves
4 teaspoons taco seasoning mix
1 cup hot or mild, salsa
1 cup shredded, Cheddar cheese
2 tablespoons sour cream, (optional)
Directions
1. Preheat oven to 375 degrees F (190 degrees C)

2. Place chicken breasts in a lightly greased 9X13 inch baking dish. Sprinkle taco seasoning on both
sides of chicken breasts, and pour salsa over all.

3. Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy
and its juices run clear.

4. Sprinkle chicken evenly with cheese, and continue baking for an additional 3-5 minutes, or until
cheese is melted and bubbly. Top with sour cream if desired, and serve.

194
The Ketosis Cookbook Poultry

Spaghetti Squash Casserole Servings: 6

Prep Time: 15 min, Cook Time: 1 hr 30 min Per Serving – Fat: 18g Protein: 17g Net Carbs: 10g

Ingredients
1 large spaghetti, squash 1/4 cup unsweetened, applesauce
1 pound ground, turkey sausage 1 teaspoon dried, basil
1/2 cup diced, onion 1/2 teaspoon garlic powder
1 cup pizza sauce 1/2 teaspoon dried, oregano
1 cup coarsely chopped baby, spinach 1/4 teaspoon ground, black pepper
leaves
1/2 cup diced red bell, pepper 3 eggs, beaten

Directions
1. Preheat oven to 400 degrees F (200 degrees C). Place spaghetti squash, cut-side down, on a
baking sheet.

2. Bake squash in the preheated oven until cooked through, about 25 minutes. When cool enough to
handle, scoop out the strands of squash with a spoon and place in an 8-inch square baking dish then
reduce oven temperature to 350 degrees F (175 degrees C).

3. Cook and stir turkey sausage and onion in a large skillet over medium-high heat until turkey is
browned, 4 to 6 minutes. Remove from heat and stir pizza sauce, spinach, red bell pepper,
applesauce, basil, garlic powder, oregano, and black pepper into turkey mixture. Spread mixture
over squash in baking dish.

4. Pour eggs over turkey mixture and toss egg, turkey mixture, and squash together until egg is just
combined and bake in the preheated oven until mixture is bubbling and eggs are set, about 1 hour.

195
The Ketosis Cookbook Poultry

Spaghetti Squash Lasagna Casserole

Servings: 8

Prep Time: 45 min, Cook Time: 3 hrs. Per Serving – Fat: 14g Protein: 18g Net Carbs: 11g

Ingredients
1 large spaghetti, squash 1 pound of bulk Italian, turkey sausage
4 ounces chevre, cheese 1 small, onion, finely diced
15 ounces ricotta cheese 4 large, garlic cloves, minced
8 ounces mozzarella, cheese, grated salt and, pepper
1 egg 2 tablespoons olive oil
1/4 cup grated, Parmesan cheese sliced, pepperoni
2 (28 ounce) cans of whole, tomatoes, with basil
Directions
1. Preheat oven to 400 degrees.

2. Hole the squash with fork and roast in oven for an hour or until it seems soft when you press on
it. Take it out and leave on counter until cool.

3. Meanwhile, brown turkey sausage in large pot with 1 tablespoon of olive oil, breaking it up into
small pieces. When brown add onion and half of garlic. Cook until onion is transparent and add
tomatoes breaking them up with a spoon. Partially cover and simmer over low heat for a couple of
hours, stirring occasionally. Add salt and pepper to taste.

4. When squash is cool, cut it in half and scoop out seeds. Scoop out the rest of the squash and set
aside in a bowl. Add rest of garlic to rest of olive oil in a big frying pan over medium heat. When the
garlic becomes fragrant add spaghetti squash and sauté for a few minutes until the squash begins to
brown. Add salt and pepper to taste.

5. Mix together ricotta, chevre, parmesan, egg, and half of mozzarella.

6. Preheat oven to 375 degrees and pour a large spoonful of sauce in the bottom of a lasagna pan to
coat. Add squash. Top the squash with the ricotta cheese mixture and top the whole thing off with
the rest of the sauce and then the rest of the mozzarella and the pepperoni. Bake for an hour until
brown and bubbling all over. Let rest for 10 minutes or so and serve.

196
The Ketosis Cookbook Poultry

Thai Chicken Breasts Servings: 4

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 9g Protein: 13g Net Carbs: 10g

Ingredients
4 boneless skinless, chicken breasts, pounded thin
2 1/2 tablespoons fresh grated, ginger root
2 tablespoons chopped, garlic
1/8 teaspoon crushed red, pepper, flakes
1/2 cup flour
2 tablespoons olive oil
4 tablespoons soy sauce
1/4 cup splenda, brown sugar
1/2 cup white wine, vinegar
1 teaspoon fish sauce or 1 teaspoon, anchovy, paste (optional)
1 cup sugar snap peas
salt and, pepper, to taste
Directions
1. Combine the ginger root, garlic and red pepper flakes in a cup and set aside.

2. Mix flour with salt and pepper to taste and dredge chicken pieces in this.

3. Heat the olive oil in a large skillet. Sauté the chicken until browned on both sides and cooked
through. Remove the chicken and put in a warm dish, set aside in low oven to keep warm.

4. Add the ginger-garlic mixture to the skillet and sauté until lightly browned then add the soy
sauce, brown sugar, vinegar and fish sauce (if using). Now bring the mixture to a boil then reduce
the heat and simmer, stirring frequently, until the sauce reduces and thickens. Pour the sauce over
the chicken pieces in the warm serving dish and keep warm until ready to serve.

5. Trim and shred the sugar snap peas diagonally and just prior to serving sprinkle the top of the
chicken with the shredded snap peas.

197
The Ketosis Cookbook Poultry

Thai Chicken Satay Servings: 4

Prep Time: 1 hr. 10 min, Cook Time: 10 min Per Serving – Fat: 17g Protein: 11g Net Carbs: 5g

Ingredients
1 pound skinless, 10 wooden skewers, soaked in, water,
boneless, chicken breast, for 30 minutes
cut into strips
1 tablespoon vegetable oil 1 tablespoon crunchy, peanut butter
1 tablespoon soy sauce 1 tablespoon chopped, peanuts
1 teaspoon tamarind paste 1/2 (14-ounce) can coconut milk
1/2 stalk lemon, grass, chopped 1 teaspoon red Thai, curry paste
1 clove garlic, crushed 1/2 tablespoon fish, sauce
1/2 teaspoon ground, cumin 1/2 teaspoon tomato paste
1/2 teaspoon ground, coriander 1/4 tablespoon splenda, brown sugar
1/2 tablespoon lime juice
1/2 teaspoon muscovado, sugar
1/4 teaspoon chili powder
Directions
1. Place vegetable oil, soy sauce, tamarind paste, lemon grass, garlic, cumin, coriander, lime juice,
muscovado sugar, and chili powder in a blender and process to a smooth paste. In a large bowl, or a
large reseal able plastic bag, toss chicken strips with marinade. Refrigerate for 1 hour.

2. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

3. In a small saucepan, combine peanut butter, peanuts, coconut milk, curry paste, fish sauce,
tomato paste, and brown sugar. Cook and stir over medium-low heat until smooth. Keep warm.

4. Thread chicken onto skewers. Grill until no longer pink in the center, 3 to 5 minutes on each side.
Serve with peanut sauce.

198
The Ketosis Cookbook Poultry

Turkey and Quinoa Meatloaf Servings: 4

Prep Time: 30 min, Cook Time: 50 min Per Serving – Fat: 3g Protein: 22g Net Carbs: 8g

Ingredients
1 (20-ounce) package ground turkey 2 tablespoons Worcestershire sauce
1/4 cup quinoa 1 egg
1/2 cup water 1 1/2 teaspoons salt
1 teaspoon olive oil 1/2 teaspoon ground, black pepper
1 small, onion, chopped 1 tablespoon splenda, brown sugar
1 large clove, garlic, chopped 1/4 cup reduced sugar, ketchup
1 tablespoon tomato paste water
1 tablespoon hot pepper, sauce

Directions
1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low,
cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20
minutes. Set aside to cool.

2. Preheat an oven to 350 degrees F (175 degrees C).

3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has
softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute;
remove from heat to cool.

4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire,
egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into
a loaf on a foil lined baking sheet. Combine the brown sugar and 1/4 cup splenda brown sugar. Rub
the paste over the top of the meatloaf.

5. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read
thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the
meatloaf cool for 10 minutes before slicing and serving.

199
The Ketosis Cookbook Poultry

Turkey Parmesan Servings: 4

Prep Time: 15 mins, Cook Time: 10 mins Per Serving – Fat: 9g Protein: 7g Net Carbs: 1g

Ingredients
4 (1/4 lb.) turkey cutlets (about 1 lb.)
2 cups tomato sauce
1/2 cup pignoli nut, finely chopped
1/2 teaspoon Italian seasoning
1/4 cup parmesan cheese
2 teaspoons extra virgin, olive oil
1/2 cup mozzarella cheese
Directions
1. Warm sauce in a small saucepan. Mix together pignoli, Italian seasoning and parmesan on a plate.
Coat both sides of cutlet with mixture, pressing to adhere.

2. Turn oven to a low broil.

3. Heat oil in a nonstick pan, add cutlets and cook approximately 4 minutes per side until no longer
pink..

4. Place cutlets in pan and top with sauce and mozzarella. Broil until cheese just melts.

200
The Ketosis Cookbook Poultry

Turkey Spaghetti Noodles Servings: 5

Prep Time: 15 m, Cook Time: 9 m Per Serving – Fat: 1g Protein: 3g Net Carbs: 7g

Ingredients
1 teaspoon extra-virgin, olive oil
1 1/4 pounds ground, turkey breast
1 cup diced green bell, pepper
1 tablespoon minced, garlic
2 teaspoons Italian seasoning
1/2 teaspoon ground, black pepper
1/4 teaspoon salt
1/4 teaspoon red, pepper, flakes
3 cups marinara sauce
2 cups baby, spinach, leaves
4 zucchini, cut into noodle-shape strands
Directions
1. Heat olive oil in a large skillet over medium heat. Add turkey breast, green pepper, garlic, Italian
seasoning, ground black pepper, salt, and red pepper flakes; cook and stir until turkey is lightly
browned, 4 to 5 minutes.

2. Stir marinara sauce and baby spinach into the turkey mixture; cook and stir until marinara sauce
is warm through, about 3 minutes.

3. Stir zucchini noodles into the sauce with tongs; cook and stir until the zucchini is slightly tender,
2 to 3 minutes.

201
The Ketosis Cookbook Pork

202
The Ketosis Cookbook Pork

Amazing Baked Ham Servings: 20

Per Serving – Fat: 10g Protein: 22g Net Carbs: 8g
Prep Time: 20 min, Cook Time: 5 hrs.

Ingredients
15 lbs. whole bone-in, ham
1/2 pound splenda, brown sugar
1/2 cup yellow, mustard
aluminum foil
Directions
1. Preheat oven to 350° F.

2. In a medium size mixing bowl, mix yellow mustard and brown sugar until you have a thick paste.

3. Remove all wrappers off of ham and trim away excess fat.

4. Line baking pan with Aluminum foil sprayed with Pam. Place ham on foil and spread brown
sugar/mustard paste on top, fold and seal foil. Do not open again until ham is done.

Bake at 350° for 4 hours then rest for about 1 hr and carve.

203
The Ketosis Cookbook Pork

Apple Sauce Pork Roast Servings: 10

Prep Time: 25 min, Cook Time: 45 min Per Serving – Fat: 12g Protein: 20g Net Carbs: 6g

Ingredients
1 1/2- 4 pound boneless, pork, top loin roast (double loin, tied)
3 cloves garlic, cut into thin slices
1 teaspoon coarse, salt, or regular salt
1 teaspoon dried, rosemary, crushed
1/2 teaspoon coarsely ground, pepper
1 medium, apple, cored and cut into wedges (about 1 cup)
2 tablespoons splenda, brown sugar
1/4 cup sugar free, apple juice
2 tablespoons lemon juice
2 teaspoons dry mustard
Directions
1. Preheat over to 325 degree F. Cut small slits (about 1/2 inch long and 1 inch deep) in pork roast;
insert a piece of garlic in each slit. Combine salt, rosemary, and pepper; rub onto meat surface. Place
roast on a rack in a shallow roasting pan. Insert a meat thermometer. Roast, uncovered, for 1-1/2 to
1-3/4 hours or until the meat thermometer reaches 145 degree F. Spoon off any grease from
roasting pan.

2. Combine the apple, splenda brown sugar, sugar free apple juice, lemon juice, and dry mustard.
Spoon apple mixture around roast. Roast, uncovered, for 30 to 45 minutes longer or until meat
thermometer reaches 155 degree F and meat juices are clear.

3. Transfer meat to a platter. Cover and let meat stand for 10 minutes before slicing. (The meat
temperature will rise 5 degree F during standing.) Remove the rack from the pan. Stir apple wedges
into pan juices. If desired, use a slotted spoon to remove apple wedges, and pass juices. Makes 10 to
12 servings.

204
The Ketosis Cookbook Pork

Asian Keto Chops Servings: 4

Prep Time: 20 min, Cook Time: 15 min Per Serving – Fat: 10g Protein: 24g Net Carbs: 0g

Ingredients
4 boneless, pork chops 1/2 tbsp. sugar free, ketchup
1 medium star, anise 1/2 tbsp., chili, paste
1 stalk lemongrass (peeled and diced) 1 1/2 teaspoons soy sauce
4 halved, garlic cloves 1 teaspoon sesame oil
1 tbsp. fish, sauce 1/2 teaspoon five spice
1 tbsp., almond flour 1/2 teaspoon peppercorn
Directions
1. Place your pork chops on a flat surface and pound to 1/2 inch thick

2. Halve your garlic cloves and set aside Grind the peppercorns and star anise to a fine powder in a
blender or using a mortar and pestle, add lemongrass and garlic and pound or blend until a puree
form.

3. Into a bowl add the puree to the fish sauce, soy sauce, sesame oil, and five spice powder and mix
well.

4. Put the pork chops in a tray, add the marinade, and turn to coat. Cover and marinate at room
temp for 1-2 hours.

5. Heat a pan to high and lightly coat your pork chops with almond flour. Add the chops to the pan
and sear them on both side, turning once. About two minutes per side.

6. Transfer to a cutting board and cut each pork chop into several strips.

7. To create a sauce, stir together the chili paste and sugar-free ketchup – easy and delicious!

205
The Ketosis Cookbook Pork

Asian Pineapple Grilled Pork Chops Servings: 4

Prep Time: 8 hrs. 10 min, Cook Time: 15 min Per Serving – Fat: 3g Protein: 18g Net Carbs: 10g

Ingredients
4 pork chops
1 (8-ounce) can low sugar, pineapple rings, juice drained and reserved
1/4 cup Splenda, brown sugar
1/4 cup soy sauce
1/4 teaspoon garlic powder
1 pinch ground, black pepper
Directions
1. Mix together the drained pineapple juice, brown sugar, soy sauce, and garlic powder together in a
large plastic zipper bag and mix well to dissolve the sugar. Place the pork chops into the marinade,
squeeze out any air in the bag, seal it, and refrigerate overnight. Reserve the pineapple rings.

2. Preheat an outdoor grill for medium heat, and lightly oil the grate.

3. Remove the chops from the marinade, shaking off excess, and grill until browned, the meat is no
longer pink inside, and the meat shows good grill marks, 5 to 8 minutes per side. Brush several
times with marinade and let the marinade cook onto the surface of the meat. Discard excess
marinade. While the meat is grilling, place 4 pineapple rings onto the grill, and allow to cook until
hot and the slices show grill marks; serve the chops topped with the grilled pineapple rings.

206
The Ketosis Cookbook Pork

Bacon Wrapped Pork Medallions Servings: 4

Prep Time: 10 min, Cook Time: 30 min Per Serving – Fat: 19g Protein: 22g Net Carbs: 3g

Ingredients
4 medallions (6-8oz), pork tenderloin
8 slices bacon
1 tablespoon garlic powder
1 teaspoon seasoned salt
1 teaspoon dried, basil
1 teaspoon dried, oregano
2 tablespoons butter
2 tablespoons olive oil
Directions
1. Preheat an oven to 400 degrees F (200 degrees C).

2. Place the bacon in a large, oven-safe skillet, and cook over medium-high heat, turning
occasionally, until lightly browned and still flexible, 6 to 7 minutes. Drain the bacon slices on a
paper towel-lined plate. Remove any excess bacon grease from the skillet. Combine garlic powder,
seasoning salt, basil, and oregano in a small bowl. Set aside.

3. Wrap the pork tenderloin with the bacon strips securing with 1 or 2 toothpicks per strip of
bacon. Slice the tenderloin between each bacon strip to create the medallions. Dip both sides of the
medallions in seasoning mix. Melt butter and oil together in the same skillet over medium-high
heat. Cook each medallion for 4 minutes on each side.

3. Place skillet into the preheated oven and bake until the pork is no longer pink in the center, 17 to
20 minutes. An instant-read thermometer inserted into the center should read 145 degrees F (63
degrees C).

207
The Ketosis Cookbook Pork

Baked Pork Chops Servings: 6

Prep Time: 30 min, Cook Time: 1 hr. 30 min Per Serving – Fat: 21g Protein: 22g Net Carbs: 14g

Ingredients
6 pork chops
1 teaspoon garlic powder
1 teaspoon seasoning, salt
2 eggs, beaten
1/4 cup almond, flour
2 cups Italian-style seasoned keto, bread crumbs
4 tablespoons olive oil
1 (10.75 ounce) can condensed cream of mushroom, soup
1/2 cup milk
1/3 cup white wine
Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. Rinse pork chops, pat dry, and season with garlic powder and seasoning salt to taste. Place the
beaten eggs in a small bowl. Dredge the pork chops lightly in flour, dip in the egg, and coat liberally
with bread crumbs.

3. Heat the oil in a medium skillet over medium-high heat. Fry the pork chops 5 minutes per side, or
until the breading appears well browned. Transfer the chops to a 9x13 inch baking dish, and cover
with foil.

4. Bake in the preheated oven for 1 hour. While baking, combine the cream of mushroom soup, milk
and white wine in a medium bowl. After the pork chops have baked for an hour, cover them with
the soup mixture. Replace foil, and bake for another 30 minutes.

208
The Ketosis Cookbook Pork

Boneless Pork Chops with Raspberry Sauce

Servings: 4
Per Serving – Fat: 19g Protein: 21g Net Carbs: 11g
Prep Time: 15 min, Cook Time: 15 min

Ingredients
4 (4 ounce) boneless, pork loin, chops
1/2 teaspoon dried, thyme, crushed
1/2 teaspoon dried, sage, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon butter
1 tablespoon olive oil
1/4 cup sugar free, seedless, raspberry jam
2 tablespoons sugar free, orange juice
2 tablespoons white wine, vinegar
4 sprigs fresh, thyme, (optional)
Directions
1. Preheat oven to 200 degrees F (95 degrees C). In a small bowl, combine crushed thyme, sage, salt,
and pepper. Rub evenly over pork chops.

2. Melt butter and olive oil in a nonstick skillet. Cook pork chops for 4 to 5 minutes on each side,
turning once. Remove from skillet and keep warm in preheated oven.

3. In the skillet, combine raspberry jam, orange juice, and vinegar. Bring to a boil, and cook for 2 to
3 minutes, or until sauce is reduced to desired consistency (sauce will thicken as it cools). Spoon
sauce onto a serving plate and top with pork chops. Garnish with sprigs of thyme.

209
The Ketosis Cookbook Pork

Caesar Pork Chops Servings: 4

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat: 9g Protein: 20g Net Carbs: 6g

Ingredients
1/4 cup flour
1/2 teaspoon Italian seasoning
1/2 cup creamy Caesar, salad dressing
4 1/2 inch cut, pork chops
1/2 cup shredded parmesan, cheese, (1 oz.)
Directions
1. Heat oven to 375*F. Spray a 12 X 8 inch glass baking dish with cooking spray.

2. In pie pan or shallow dish, mix flour and Italian seasoning. Pour dressing into another pie pan or
shallow dish. Coat both sides of each pork chop with the flour mixture; dip into dressing, coating
both sides well. Place in baking dish. Sprinkle with cheese. Discard any remaining flour and
dressing.

3. Bake uncovered, 35 to 40 minutes or until pork is no longer pink in center.

210
The Ketosis Cookbook Pork

Cumin Crusted Pork Chops Servings: 4

Per Serving – Fat: 18g Protein: 22g Net Carbs: 3g
Prep Time: 10 min, Cook Time: 20 min

Ingredients
2 pounds pork chops
1/3 cup golden, flaxseed
4 tablespoons Coconut Oil, (for frying)
2 2/3 teaspoons cumin
1 1/3 teaspoons coriander
1 1/3 teaspoons cardamom
Salt,, pepper
1 1/3 orange, pepper
2/3 white, onion
2 2/3 stalks celery
1/3 cup white wine
Salt,, pepper
Directions
1. Season outside of pork chops with salt and pepper and in a separate bowl mix together all crust
ingredients.

2. Dip pork chops into the flax and spices, making sure to cover completely.

3. In a cast iron skillet, bring the coconut oil to temperature and add pork chops to pan. Let them
crisp on one side, then flip and reduce heat to medium-low. Continue cooking until internal
temperature of 145F.

4. Remove pork chops from pan and rest in foil. With remaining pan juices, add all vegetables and
season with salt and pepper. Add white wine and sauté vegetables until soft. Serve with extra juices.
Cut into 1" strips and serve.

211
The Ketosis Cookbook Pork

Easy BBQ Ribs Servings: 4

Prep Time: 30 min, Cook Time: 1 hr. 30 Per Serving – Fat: 25g Protein: 43g Net Carbs: 3g
min

Ingredients
2 1/2 pounds country style, pork ribs
1 tablespoon garlic powder
1 teaspoon ground, black pepper
2 tablespoons salt
1 cup keto barbeque, sauce
Directions
1. Place ribs in a large pot with enough water to cover. Season with garlic powder, black pepper and
salt. Bring water to a boil, and cook ribs until tender.

2. Preheat oven to 325 degrees F (165 degrees C).

3. Remove ribs from pot, and place them in a 9x13 inch baking dish. Pour keto barbeque sauce over
ribs. Cover dish with aluminum foil, and bake in the preheated oven for 1 to 1 1/2 hours, or until
internal temperature of pork has reached 160 degrees F (70 degrees C).

212
The Ketosis Cookbook Pork

Fried Chorizo With Garlic Servings: 4

Prep Time: 5 mins, Cook Time: 10 mins Per Serving – Fat: 23g Protein: 14g Net Carbs: 1g

Ingredients
4 chorizo sausages
1 tablespoon olive oil
2 garlic cloves, finely minced

1/2 teaspoon mixed dried Italian herb, seasoning

red, pepper, flakes, to taste (optional)
1/4 cup fresh flat leaf, parsley, finely chopped
Directions
1. Cut the sausages into 1.2 inch slices and cook t in a large heated pan, preferably non-stick,
stirring until crisp; drain on absorbent paper.

2. Discard the fat from pan and wipe the pan clean with kitchen paper toweling. Heat the olive oil in
the same pan; cook the sausage slices, garlic, Italian herbs and red pepper flakes (if using) until they
are heated through and serve the sausage slices on toothpicks, sprinkled with the fresh parsley, as
part of an antipasto platter.

213
The Ketosis Cookbook Pork

Ham & Cheese Stromboli Servings: 4

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 14g Protein: 13g Net Carbs: 4g

Ingredients
8 ounces ham
1 1/4 cups mozzarella, cheese, shredded
4 tbsp., almond flour
3 tbsp. coconut, flour
1 large, egg
1 teaspoon Italian seasoning
3.5 ounces Cheddar cheese
salt and, pepper, to taste
Directions
1. Preheat your oven to 400F and in a microwave melt your mozzarella cheese. About 1 minute,
then 10 second intervals, stirring occasionally.

2. Combine almond flour, coconut flour, and seasonings in a mixing bowl, then place melted
mozzarella on top and begin working it in. After about a minute, when the cheese has had a chance
to cool down a bit, add in your egg and combine everything together. When everything is combined,
transfer it to a flat surface with some parchment paper and lay a sheet of parchment paper on top.

3. Use a rolling pin or your hand to flatten it out. Then use a pizza cutter or knife to cut diagonal
lines beginning from the edges of the dough to the center, leave a row of dough untouched about 4
inches wide. Alternate laying ham and cheddar on that uncut stretch of dough. Then lift one section
of dough at a time and lay it over the top, covering your filling.

4. Bake it for about 15-20 minutes until you see it has turned a golden brown color.

214
The Ketosis Cookbook Pork

Hunter's Stew Servings: 10

Prep Time: 45 m, Cook Time: 3 h Per Serving – Fat: 22g Protein: 33g Net Carbs: 7g

Ingredients
2 thick slices hickory-smoked, bacon 1 teaspoon dried, basil
1 pound kielbasa, sausage, sliced into 1/2 inch 1 teaspoon dried, marjoram
pieces
1 pound cubed, pork tenderloin 1 tablespoon sweet, paprika
1/4 cup all-purpose, flour 1/4 teaspoon salt
3 cloves garlic, chopped 1/8 teaspoon ground, black pepper
1 onion, diced 1/8 teaspoon caraway, seed, crushed
2 carrots, diced 1 pinch cayenne pepper
1 1/2 cups sliced fresh, mushrooms 1/2 ounce dried, mushrooms
4 cups shredded green, cabbage 1 dash bottled hot pepper, sauce
1 (8 ounce) jar sauerkraut , rinsed and well 1 dash Worcestershire sauce
drained
1/4 cup dry, red wine , or light beer 5 cups beef, stock
2 bay leaves 2 tablespoons canned, tomato paste
1 cup canned diced, tomato

Directions
1. Preheat the oven to 350 degrees F (175 degrees C).

2. Heat a large pot over medium heat. Add the bacon and kielbasa to pan; cook and stir until the
bacon has rendered its fat and sausage is lightly browned. Use a slotted spoon to remove the meat
and transfer to a large casserole or Dutch oven.

2. Coat the cubes of pork lightly with flour and fry them in the bacon drippings over medium-high
heat until golden brown. Use a slotted spoon to transfer the pork to the casserole. Add the garlic,
onion, carrots, fresh mushrooms, cabbage and sauerkraut. Reduce heat to medium; cook and stir
until the carrots are soft, about 10 minutes. Do not let the vegetables brown.

3. Deglaze the pan by pouring in the red wine and stirring to loosen all of the bits of food and flour
that are stuck to the bottom. Season with the bay leaf, basil, marjoram, paprika, salt, pepper,
caraway seeds and cayenne pepper; cook for 1 minute.

4. Mix in the dried mushrooms, hot pepper sauce, Worcestershire sauce, beef stock, tomato paste
and tomatoes. Heat through just until boiling. Pour the vegetables and all of the liquid into the
casserole dish with the meat. Cover with a lid.

5. Bake in the preheated oven for 2 1/2 to 3 hours, until meat is very tender.

215
The Ketosis Cookbook Pork

Italian Spaghetti Squash Servings: 4

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 19g Protein: 22g Net Carbs: 3g

Ingredients
2 spaghetti, squash, halved and seeded
1/4 cup olive, oil, or as needed
salt and ground black, pepper, to taste
2 Italian, sausages
1 (15-ounce) can diced, tomato
1 tomato, diced
2 cloves garlic, minced
4 ounces baby, spinach, leaves
Directions
1. Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil.

2. Season squash halves with olive oil, salt, and black pepper. Place squash, cut-side down, on
prepared baking sheet.

3. Bake in the preheated oven until tender, about 1 hour. Cool squash for 10 minutes; scrape flesh
out of squash with a fork.

4. Cook and stir sausages in a skillet over medium heat until no longer pink in the center, 7 to 10
minutes. An instant-read thermometer inserted into the center should read 160 degrees F (70
degrees C).

5. Stir spaghetti squash, canned tomatoes, diced tomato, and garlic into skillet with sausages; cook
and stir until warmed-through, 2 to 4 minutes. Add spinach; cook and stir until spinach wilts, 2 to 4
minutes. Season with salt and black pepper.

216
The Ketosis Cookbook Pork

Lasagna Stuffed Portobello Servings: 4

Prep Time: 30 min, Cook Time: 30 min Per Serving – Fat: 25g Protein: 22g Net Carbs: 9g

Ingredients
4 large Portobello, mushrooms
2 links sweet, Italian sausage, or 6 oz. other ground meat
1 cup whole milk, ricotta cheese
1 cup sugar free, marinara sauce
1 cup whole milk, mozzarella cheese, shredded
Chopped, parsley , to garnish if desired.
Directions
1. Preheat oven to 375 degrees F.

2. Clean mushrooms with dry paper towel. Remove stems and use a spoon to scrape out the brown
ribs.

3. Remove sausage from casing and press into 4 patties. Press one patty into each mushroom cap,
going all the way to the edges and up the sides.

4. Spoon 1/4 cup ricotta into each mushroom cap and press to the edges, leaving a dent in the
center for the sauce.

5. Spoon 1/4 cup marinara into each mushroom on top of the ricotta layer.

6. Sprinkle 1/4 cup shredded mozzarella cheese on top of each mushroom.

7. Bake for 30 minutes.

8. Garnish with parsley and serve hot.

217
The Ketosis Cookbook Pork

Pizza Servings: 10

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat:25g Protein: 22g Net Carbs: 5g

Ingredients
4 ounces cream cheese, softened 1/2 teaspoon wet garlic or 1/4 teaspoon, garlic
powder
4 eggs 2 cups mozzarella cheese
1/3 cup heavy cream 1/2 cup tomato sauce
1/4 cup grated, Parmesan cheese 1 cup mozzarella cheese
1 teaspoon chives pepperoni
1/2 teaspoon Italian seasoning cooked sausage
onions & green peppers
Directions
1. Preheat oven to 375 degrees F. and spray a 9X13 pan with cooking spray or oil.

2. Beat together cream cheese and eggs until smooth. Add cream, parmesan, chives, Italian
seasoning and garlic.

3. Spray a 9 X 13 pan with cooking spray or oil and place 2 cups mozzarella cheese in the bottom of
pan.

4. Pour the egg mixture over the cheese and bake for 30 minutes.

5. Remove from oven and spread sauce over baked mixture. Add your toppings of choice and cover
with remaining mozzarella cheese. Place back in the oven and bake until bubbly and brown.

Let stand for 5 minutes.

218
The Ketosis Cookbook Pork

Santa Fe Chorizo Sausage Servings: 4

Prep Time: 8 hrs. 10 min, Cook Time: 5 mins Per Serving – Fat: 10g Protein: 27g Net Carbs: 2g

Ingredients
1 pound boneless, pork loin, (cut into small pieces)
2 tablespoons cider vinegar
2 tablespoons chili powder
1 teaspoon crushed red, pepper, flakes (or to taste, adjust to suit heat
level)
3 teaspoons paprika
4 teaspoons oils
2-4 drops stevia
1 teaspoon dried, oregano
1 teaspoon cumin
1 teaspoon seasoned salt, (or to taste)
1 teaspoon fresh ground black, pepper, (or to taste)
4 tablespoons fresh minced, garlic
Directions
1. Combine pork and all other ingredients in a food processor; pulse until coarsely blended.

2. Place the mixture in a Ziploc plastic bag; seal and marinate in the refrigerator for 8 hours or
overnight.

3. The next morning place the mixture in a skillet over med-high heat until hot; add in the pork
mixture; cook 5 minutes, or until done, stirring to crumble.

219
The Ketosis Cookbook Pork

Sausage Eggplant Lasagna Servings: 8

Prep Time: 15 min, Cook Time: 1 hr. 30 min Per Serving – Fat: 23g Protein: 19g Net Carbs: 12g

Ingredients
2 eggplant, peeled, sliced lengthwise into 1/4 salt and, pepper
inch noodle-like strips
cooking spray (olive, oil, spray is best) 1 teaspoon red, pepper, flakes (if you dare!)
(optional)
salt and, pepper 1 (10) ounce package frozen chopped, spinach
1 1/2 pounds Italian, sausages 1 (28) ounce can sugar free tomato, sauce
2 tablespoons olive oil 3 chopped, roma tomatoes
2 onions, chopped 2 cups low-fat, ricotta cheese
3 chopped, garlic 2 eggs
1 red, pepper, chopped 3 green, onions , chopped
1 (16) ounce package, mushrooms 3 cups shredded, mozzarella cheese
2 tablespoons Italian seasoning (or mix of 1/2 cup Parmesan cheese
oregano,, basil, and thyme)
1 teaspoon fennel seed (optional)
Directions
1. Preheat oven to 425 degrees. Spray cookie sheet, arrange eggplant slices and season with salt
and pepper. Cook slices 5 minutes on each side, remove from oven and lower oven temp to 375.

2. Brown meat, onion and garlic in olive oil for 5 minutes then add red pepper and mushrooms, and
cook 5 minutes. Next add spinach, tomatoes, tomato sauce, spices and wine and simmer for 5-10
minutes.

3. Blend ricotta, egg and onion mixture and spread 1/3 of meat sauce in bottom of 9” x 13” glass
pan. Layer 1/2 eggplant slices, 1/2 ricotta, 1/3 mozzarella and parmesan and repeat. Finally add
last layer of sauce, then mozzarella and parmesan on top. Cover with foil and bake at 375 degrees
for 1 hour. Then remove foil and bake or broil another 5-10 minutes until cheese is browned. Let it
rest 10 minutes before slicing.

220
The Ketosis Cookbook Pork

Slow Cooker Pork Loin Servings: 4

Per Serving – Fat: 12g Protein: 45g Net Carbs: 9g
Prep Time: 15 min, Cook Time: 5 hrs.

Ingredients
2 pounds boneless, pork loin, cut into 1-inch cubes
1/4 cup orange juice
1/2 tablespoon curry powder
1/2 teaspoon chicken bouillon, granules
1/4 teaspoon ground, ginger
1/8 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 tart, apple, peeled and diced
1/2 small, onion, chopped
1/2 clove garlic, minced
1/8 cup raisins
1/8 cup flaked coconut
1 tablespoon cold, water
1 tablespoon potato, starch
Directions
1. Combine orange juice, curry powder, chicken bouillon, ginger, cinnamon, and salt in a slow
cooker. Stir in the apple, onion, garlic, raisins, and coconut. Place pork cubes in the sauce.

2 Whisk together the water and potato starch in a small bowl until there are no lumps; stir into
slow cooker. Cover; cook on low until pork is very tender, 5 to 6 hours.

221
The Ketosis Cookbook Pork

Slow Cooker Pulled Pork Servings: 10

Per Serving – Fat: 5g Protein: 13g Net Carbs: 11g
Prep Time: 30 min, Cook Time: 8 - 10 hrs.

Ingredients
4 lbs., pork roast, (shoulder or butt)
2 large, onions
1 cup ginger ale
1 (18 ounce) bottle, keto barbecue sauce , for serving (optional)
Directions
1. Slice one onion and place in crock pot. Put in the roast and cover with the other onion, sliced.
Pour over the ginger ale. Cover and cook on LOW for about 5 hours.

2. Remove the meat, strain and save the onions, discard all liquid. With two forks, shred the meat,
discarding any remaining fat, bones or skin. Most of the fat will have melted away. Return the
shredded meat and the onions to the crock pot, stir in the barbecue sauce. Continue to cook for
another 3 to 5 hours on low.

Serve with Keto buns or rolls and additional barbecue sauce. Any leftovers freeze very well.

222
The Ketosis Cookbook Pork

Spinach, Cheese and Sausage Casserole

Servings: 12
Per Serving – Fat: 2g Protein: 12g Net Carbs: 4g
Prep Time: 10 mins, Cook Time: 40 mins

Ingredients
2 (16) ounces containers, cottage cheese
2 (10) ounces frozen, spinach, thawed and very well drained
2 cups shredded mozzarella cheese
1 cup ground soy, sausage, lightly browned
1 cup green, onion, sliced
8 eggs, lightly beaten
salt and, pepper
Directions
1. Thoroughly mix all ingredients and Pour mixture into a greased 12 inch pie plate.

2. Bake at 350 for about 40 minutes or until center is set.

Rest for 5 or 10 minutes.

223
The Ketosis Cookbook Pork

Stewed Crock Pot Chops Servings: 4

Prep Time: 10 min, Cook Time: 5 hrs 30 min Per Serving – Fat: 9g Protein: 24g Net Carbs: 14g

Ingredients
4 pork chops, each about 1/2 inch thick
2 medium, onions, chopped
2 celery, ribs, chopped
1 large green, pepper, sliced
1 (14 1/2 ounce) can, stewed tomatoes
1/2 cup keto, ketchup
2 tablespoons cider vinegar
1 tablespoon SPLENDA, brown sugar
2 tablespoons Worcestershire sauce
1 tablespoon lemon juice
1 beef bouillon, cube
2 tablespoons cornstarch
2 tablespoons water
Directions
1. Salt and pepper pork chops if desired then add all ingredients except water and cornstarch to the
crock pot.

2. Cook on low for 5 1/2 hours.

3. Mix cornstarch and water together and stir into crock pot. and cook 30 minutes more.

Serve over caulirice and enjoy!

224
The Ketosis Cookbook Pork

Thai Pork Patties Servings: 4

Prep Time: 10 mins, Cook Time: 10 mins Per Serving – Fat: 19g Protein: 12g Net Carbs: 10g

Ingredients
1 pound ground, pork, minced
1/4 cup keto breadcrumbs
2 tablespoons finely chopped lemongrass
2 tablespoons fresh finely chopped, basil
1/2 teaspoon chili, flakes
2 tablespoons finely chopped, shallots
1 tablespoon lemon juice
Directions
1. Mix all ingredients together with your hands and shape into four patties.

2. Grill or pan fan fry 3- 5 minutes on each side until done and serve on a bed of lettuce.

225
The Ketosis Cookbook Salads

226
The Ketosis Cookbook Salads

Anchovy Caesar Salad Servings: 4

Per Serving – Fat: 50g Protein: 3g Net Carbs: 2g
Prep Time: 20 min, Cook Time: 15 min

Ingredients
4 cloves garlic, peeled, divided
1/2 cup mayonnaise
3 1/3 anchovy fillets, minced
4 tablespoons grated parmesan, cheese, divided
2/3 teaspoon Worcestershire sauce
2/3 teaspoon Dijon, mustard
2/3 tablespoon lemon juice, or more to taste
salt, to taste
ground black, pepper, to taste
2/3 cup olive oil
2 2/3 cups day-old, keto bread, cubed
2/3 head romaine, lettuce, torn into bite-size pieces
Directions
1. Mince 3 cloves of garlic, and combine in a small bowl with mayonnaise, anchovies, 2 tablespoons
of the Parmesan cheese, Worcestershire sauce, mustard, and lemon juice. Season to taste with salt
and black pepper. Refrigerate until ready to use.

2. Heat oil in a large skillet over medium heat. Cut the remaining 3 cloves of garlic into quarters, and
add to hot oil. Cook and stir until brown, and then remove garlic from pan. Add bread cubes to the
hot oil. Cook, turning frequently, until lightly browned. Remove bread cubes from oil, and season
with salt and pepper.

3. Place lettuce in a large bowl. Toss with dressing, remaining Parmesan cheese, and seasoned
bread cubes.

227
The Ketosis Cookbook Salads

Asian Cucumber Salad Servings: 4

Prep Time: 15 min, Cook Time: 40 min Per Serving – Fat: 0g Protein: 3g Net Carbs: 10g

Ingredients
3 large, cucumbers
4 packets shirataki, noodles
8 tbsp. coconut, oils
4 medium spring, onions
1 teaspoon red, pepper, flakes
4 tbsp., sesame oil
4 tbsp., rice vinegar
4 teaspoons sesame seeds
salt and, pepper, to taste
Directions
1. Rinse off the shirataki noodles very well. Make sure you get all of the excess water they were
sitting in and wash them off completely. Then set them on a paper towel to completely dry.

2. Bring 2 tbsp. Coconut Oil to medium-high temperature in a pan. Once pan is hot, let noodles fry
for 5-7 minutes, completely reducing in size and boiling off extra liquids. Remove from pan and set
on a paper towel to cool.

3. Slice cucumber thin, then arrange on a plate in design you want. Add the rest of the ingredients
over the cucumber and let set in the fridge for at least 30 minutes. Sprinkle fried shirataki noodles
over the top!

228
The Ketosis Cookbook Salads

Asparagus and Shrimp Salad Servings: 4

Prep Time: 20 min, Cook Time: 10 min Per Serving – Fat: 0g Protein: 18g Net Carbs: 7g

Ingredients
1 pound fresh or frozen medium, shrimp, in shells
1/2 teaspoon finely shredded, orange peel
2 tablespoons unsweetened, orange juice
1 pound fresh asparagus, trimmed
1/3 cup unsweetened, orange juice
1 tablespoon olive oil or, salad oil
1 tablespoon white wine, vinegar
1 clove garlic, minced
1 teaspoon chopped fresh, tarragon
1/4 teaspoon salt
1/4 teaspoon ground, black pepper
6 cups torn mixed, salad greens
1/4 cup sliced, green onions
Directions
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat
dry with paper towels. In a large saucepan, bring 4 cups water to boiling. Add shrimp; reduce heat.
Simmer, uncovered, for 1 to 3 minutes or until shrimp are opaque. Drain in colander. Rinse with
cold water; drain again. Transfer shrimp to a bowl. Add orange peel and the 2 tablespoons orange
juice; toss gently to coat.

2. In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6
minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again.

3. In a small bowl, whisk together the 1/3 cup orange juice, the oil, vinegar, garlic, tarragon, salt,
and pepper.

4. In a large bowl, combine shrimp, asparagus, greens, and green onions. Pour dressing over all;
toss gently to coat.

229
The Ketosis Cookbook Salads

Avocado Cobb Salad Servings: 4

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 7g Protein: 13g Net Carbs: 4g

Ingredients
4 slices bacon
2 eggs
2 1/2 cups iceberg, lettuce, shredded
2 cups chopped, cooked, chicken, meat
1 1/3 tomatoes, seeded and chopped
1/2 cup blue, cheese, crumbled
2/3 avocado, - peeled, pitted and diced
2 green, onions, chopped
2/3 (8-ounce) bottle ranch-style, salad dressing
Directions
1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover,
remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water,
cool, peel and chop.

2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

3. Divide shredded lettuce among individual plates. next, evenly divide and arrange chicken, eggs,
tomatoes, blue cheese, bacon, avocado and green onions in a row on top of the lettuce.

3. Drizzle with your favorite dressing and enjoy.

230
The Ketosis Cookbook Salads

Avocado Salad Servings: 4

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 4g Protein: 1g Net Carbs: 2g

Ingredients
1 1/3 avocados, - peeled, pitted and diced
2/3 sweet, onion, chopped
2/3 green bell, pepper, chopped
2/3 large ripe, tomato, chopped
1/6 cup chopped fresh, cilantro
1/3 lime, juiced
salt and, pepper, to taste
Directions
1. In a medium bowl, combine avocados, onion, bell pepper, tomato, cilantro and lime juice. Gently
toss until evenly coated. Season with salt and pepper.

231
The Ketosis Cookbook Salads

Basil, Chicken, and Tomato Salad Servings: 4

Prep Time: 10 min Per Serving – Fat: 19g Protein: 24g Net Carbs: 5g

Ingredients
3 - 4 large, tomatoes
1 1/2 pounds deli-roasted, chicken
1 avocado, halved, seeded, peeled, and sliced
1/4 cup olive oil
1 lime, quartered
1/2 cup small fresh, basil, leaves
salt
cracked, black pepper
Directions
1. Cut tomatoes into wedges and divide among four serving plates. Use two forks to pull chicken
meat from bones and shred into large pieces. Discard bones and skin.

2. Arrange chicken and avocado slices on tomatoes. Drizzle with olive oil. Squeeze lime quarters
over all. Sprinkle with basil, salt, and pepper.

232
The Ketosis Cookbook Salads

Belgian Endive Salad Servings: 4

Prep Time: 10 mins Per Serving – Fat: 11g Protein: 1g Net Carbs: 4g
Ingredients
1 1/3 tart green, apples, peeled and cut into 1/2 inch cubes
2 Belgian, endive, thinly sliced crosswise
1 1/3 tablespoons almonds, peeled and shelled
2 2/3 tablespoons olive oil
2/3 tablespoon lemon juice
2/3 teaspoon minced, garlic
1/6 teaspoon salt, (pinch)
Directions
1. Mix apple, endives and almonds together in a bowl.

2. Mix the oil, lemon juice, garlic and salt together in a small bowl and pour on salad.

3. Toss thoroughly and serve.

233
The Ketosis Cookbook Salads

Blue Cheese Steak Salad Servings: 4

Prep Time: 30 min, Cook Time: 15 min Per Serving – Fat: 40g Protein: 54g Net Carbs: 10g

Ingredients
1 3/4 pounds beef, sirloin steak
1/3 cup olive oil
3 tablespoons red wine, vinegar
2 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon salt
1/8 teaspoon ground, black pepper
1 teaspoon Worcestershire sauce
3/4 cup crumbled, blue cheese
8 cups romaine, lettuce, - rinsed, dried, and torn into bite-size pieces
2 tomatoes, sliced
1 small green bell, pepper, sliced
1 carrot, sliced
1/2 cup sliced, red onion
1/4 cup sliced pimento-stuffed, green olives
Directions
1. Preheat grill for high heat.

2. Lightly oil grate. Place steak on grill and cook for 3 to 5 minutes per side or until desired
doneness is reached. Remove from heat and let sit until cool enough to handle. Slice steak into thin
slices.

3. In a small bowl, whisk together the olive oil, vinegar, lemon juice, garlic, salt, pepper and
Worcestershire sauce. Mix in the cheese. Cover and place dressing in refrigerator.

Place the lettuce, tomato, pepper, onion and olives on chilled plates and top with steak and drizzle
with dressing.

234
The Ketosis Cookbook Salads

Broccoli Salad With Bacon Servings: 10

Prep Time: 20 min, Cook Time: 5 min Per Serving – Fat: 20g Protein: 3g Net Carbs: 2g

Ingredients
dressing:
3/4 cup keto, mayonnaise
1 1/2 tablespoons lemon juice, (4 1/2 teaspoons, or to taste)
4 drops stevia
salt and, pepper, (to taste)
1/4 cup finely chopped, onion
2 tablespoons dried currants or, raisins, chopped into small pieces
salad:
2 large stalks of, broccoli, chopped (around 5 cups)
1/2 pound bacon, cooked and chopped
1/4 cup sunflower seed, (not salted)
Directions
1. In a large bowl, mix together 3/4 cup mayonnaise, 4 1/2 teaspoons lemon juice or to taste, 1
tablespoon sugar substitute, preferably zero carb, and a pinch each of salt and pepper (adjust to
taste). Add 1/4 cup finely chopped onion and 2 tablespoons dried currants or raisins chopped into
small pieces.

2. Blanch 2 large stalks of broccoli (chopped to equal about 5 cups of flowerettes and peeled stem)
by either boiling it or microwaving it for 1 to 2 minutes. It should still be crunchy, just not as hard
as when it's raw. Quickly cool it in ice water, or by running it under cold tap water.

3. Add the blanched broccoli, 1/2 pound bacon cooked until crisp, drained and chopped, and 1/4
cup unsalted sunflower seeds together in a large bowl and mix well.

235
The Ketosis Cookbook Salads

Candied Salmon Salad with Ginger Honey Dressing

Servings: 4

Prep Time: 20 min, Cook Time: 10 min Per Serving – Fat: 16g Protein: 40g Net Carbs: 11g

Ingredients
2 garlic cloves, minced Head of romaine, lettuce, chopped
1 shallot, minced 2 mandarin, oranges, peeled
2 teaspoons grated, ginger 1 package of cole slaw mix (carrots, red, cabbage,
green cabbage)
2 tablespoons sugar free, honey 2 green, onions, chopped
1 teaspoon Cholula sliced, almonds
1 teaspoon sesame oil 1 tablespoon black, sesame seeds
2 tablespoons coconut, aminos 4 Fillets salmon
3 tablespoons rice wine, vinegar, or coconut pinch of, salt
vinegar
1/4 cup olive oil 3 tablespoons sriracha
pinch of salt and, pepper 2 tablespoons sugar free, honey
Directions
1. Preheat oven to 425 degrees and line a baking sheet with foil.

2. Place 1st 10 ingredients in a jar, close and shake well. Refrigerate while you finish the rest of the
salad. In a large bowl, combine Romaine, mandarin orange sections and cole slaw mix. Set aside.
Finally mix together sriracha and honey.

3. Place salmon filets on baking sheet and sprinkle with salt. Use a brush to brush on the
sriracha/honey mixture onto all the filets. Place in oven to bake for 8-10 minutes (this will depend
on the thickness of your filets) to cook until medium.

4. Make your salad by pouring your dressing onto the salad (whatever amount you prefer) and toss,
top with salmon, green onions, sliced almonds and black sesame seeds.

236
The Ketosis Cookbook Salads

Caprese Salad Servings: 4

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 18g Protein: 22g Net Carbs: 5g

Ingredients
2 fresh, tomatoes
12 ounces fresh, mozzarella cheese
1/2 cup fresh, basil, chopped
6 tbsp., olive oil
fresh cracked, black pepper
kosher, salt
Directions
1. In a food processor, pulse chopped fresh basil leaves with olive oil to make the basil paste.

2. Slice tomato into 1/4" slices and cut Mozzarella into 1 oz. Slices.

3. Assemble caprese salad by layering tomato, mozzarella, and basil paste. Season with salt, pepper,
and extra olive oil.

237
The Ketosis Cookbook Salads

Caribbean Couscous Salad Servings: 4

Per Serving – Fat: 4g Protein: 1g Net Carbs: 7g
Prep Time: 20 min, Cook Time: 10 min

Ingredients
2/3 cup water
1/2 cup whole wheat, couscous
1 cup coarsely shredded fresh, spinach
1/2 medium red sweet, pepper, seeded and coarsely chopped
1/2 medium, mango, peeled, seeded, and chopped
2 tablespoons thinly sliced, green onions

1/2 recipe ginger-lime, vinaigrette

2 tablespoons snipped fresh, cilantro
Ginger-Lime Vinaigrette:
1 1/2 tablespoons lime juice
1 tablespoon canola oil
3/4 teaspoon grated fresh, ginger, or 1/2 teaspoon ground ginger
1/16 teaspoon salt
1/16 teaspoon cayenne pepper
Directions
1. In a medium saucepan, bring the water to boiling. Remove from heat. Stir in couscous; cover and
let stand for 5 minutes. Fluff with a fork. Let stand at room temperature about 10 minutes or until
cool.

2. In a large bowl, stir together spinach, sweet pepper, mango, and green onions.

1. In a small bowl whisk together cilantro, lime juice, canola oil, ginger, salt, and cayenne pepper.

Combine couscous and Ginger-Lime Vinaigrette. Toss to coat. Serve immediately or cover with
plastic wrap or foil and chill in the refrigerator for up to 24 hours.

238
The Ketosis Cookbook Salads

Chicken Club Salad Lettuce Wraps Servings: 4

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 7g Protein: 19g Net Carbs: 2g
Ingredients
8 slices bacon
1/2 onion, chopped
1 pound ground, chicken
2 teaspoons tabasco
salt and, pepper, to taste (about 1/2 tsp each)
8 washed large, lettuce, leaves
1 medium, tomato, chopped
additional tabasco (optional)
grated, cheese, (optional)
Directions
1. In a large skillet, cook bacon over medium heat until crisp. Remove and let drain on a paper-
towel lined plate.

2. Remove all but 1 tbsp. of bacon fat. Add onion and cook until translucent, about 4 minutes.

3. Add ground chicken, Tabasco and salt and pepper. Stirring frequently and breaking up any
clumps, cook until chicken is cooked through.

4. Divide lettuce leaves between 4 plates, then top with cooked chicken.

5. Sprinkle with chopped tomato, additional Tabasco sauce and grated cheese, if using.

6. Crumble bacon over each lettuce wrap and serve.

239
The Ketosis Cookbook Salads

Chicken Waldorf Salad Servings: 4

Prep Time: 20 min, Cook Time: 15 min Per Serving – Fat: 41g Protein: 9g Net Carbs: 6g

Ingredients
2/3 cup keto, mayonnaise
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon ground, pepper
16 ounces diced cooked, chicken breasts
1 red, apple, cored &, diced
2/3 cup sliced, celery
1/2 cup chopped, walnuts
1/2 cup sliced seedless, grape
Directions
1. Season the chicken breasts lightly with salt and pepper and grill. Dice and set aside.

2. In a bowl, combine the mayonnaise, lemon juice, salt and pepper. Add the chicken, apples, grapes
and celery and toss to coat. Cover and chill.

3. Sprinkle with walnuts just before serving.

240
The Ketosis Cookbook Salads

Cranberry Chicken Salad Servings: 4

Prep Time: 15 min Per Serving – Fat: 21g Protein: 6g Net Carbs: 10g

Ingredients
1 1/3 cups cubed, cooked, chicken, meat
1/3 cup keto, mayonnaise
1/3 teaspoon paprika
1/2 cup dried, cranberries
1/3 cup chopped, celery
2/3 green, onion, chopped
1/6 cup minced green bell, pepper
1/3 cup chopped, pecans
1/3 teaspoon seasoning, salt
ground black, pepper, to taste
Directions
1. In a medium bowl, mix together mayonnaise with paprika and seasoned salt. Blend in dried
cranberries, celery, bell pepper, onion, and nuts. Add chopped chicken, and mix well. Season with
black pepper to taste. Chill 1 hour.

241
The Ketosis Cookbook Salads

Cranberry Spinach Salad Servings: 4

Per Serving – Fat: 22g Protein: 9g Net Carbs: 8g
Prep Time: 10 min, Cook Time: 10 min

Ingredients
1/2 tablespoon butter
3/8 cup almonds, blanched and slivered
1/2 pound spinach, rinsed and torn into bite-size pieces
1/2 cup dried, cranberries
1 tablespoon toasted, sesame seeds
1/2 tablespoon poppy seeds
1/4 teaspoon powder, stevia
1 teaspoon minced, onion
1/8 teaspoon paprika
1/8 cup white wine, vinegar
1/8 cup cider vinegar
1/4 cup vegetable oil
1 avocado, peeled and sliced
Directions
1. In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until
lightly toasted. Remove from heat, and let cool.

2. In a medium bowl, whisk together the sesame seeds, poppy seeds, stevia, onion, paprika, white
wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving.

3. In a large bowl, combine the spinach with the toasted almonds, avocado, and cranberries.

242
The Ketosis Cookbook Salads

Delicious Crab Salad Servings: 8

Prep Time: 15 min, Cook Time: 8 hrs. Per Serving – Fat: 15g Protein: 6g Net Carbs: 2g

Ingredients
1 pound imitation, crabmeat, flaked
1/2 cup finely chopped, celery
1/2 cup ranch salad dressing
1/3 cup keto, mayonnaise
1 tablespoon white, sugar
1 teaspoon minced fresh, parsley
Directions
1. Gently mix flaked imitation crab, celery, ranch dressing, mayonnaise, sugar, and parsley in a salad
bowl until thoroughly combined. Refrigerate overnight and stir again just before serving.

243
The Ketosis Cookbook Salads

Easy Bacon Egg Avocado Tomato Salad

Servings: 4

Prep Time: 15 min Per Serving – Fat: 18g Protein: 10g Net Carbs: 8g

Ingredients
4 ripe, avocados, chopped into chunks
8 boiled, eggs, chopped into chunks
4 medium-sized, tomatoes, chopped into chunks
juice from one, lemon, wedge
8 cooked pieces of, bacon, crumbled (optional)
salt and, pepper, to taste
Directions
1. Mix all ingredients together, stirring not too much, but just enough to make some of the avocado
and egg into mush.

244
The Ketosis Cookbook Salads

Island Spinach Salad Servings: 4

Per Serving – Fat: 27g Protein: 9g Net Carbs: 9g
Prep Time: 15 min, Cook Time: 15 min

Ingredients
3 eggs
1/4 pound bacon
1 pound spinach, rinsed and chopped
1 1/3 ounces croutons
2 tablespoons sliced fresh, mushrooms
1/2 onion, chopped
30 drops stevia
1/2 teaspoon salt
1/2 cup vegetable oil
2 1/2 tablespoons cider vinegar
1/4 teaspoon ground, black pepper
1/2 teaspoon celery seed
1 1/2 teaspoons prepared Dijon-style, mustard
Directions
1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover,
remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water,
and cool. Once cool, peel and chop.

2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

3. Prepare the dressing in a blender by combining the onion, sugar, salt, oil, vinegar, pepper, celery
seed and Dijon mustard. Blend until smooth. Then combine the eggs, bacon, spinach, croutons and
mushrooms in a large salad bowl. Toss to mix. Pour enough dressing over salad to lightly coat. Toss
and serve.

245
The Ketosis Cookbook Salads

Lemon Cucumber Salad Servings: 4

Prep Time: 5 min, Cook Time: 15 min Per Serving – Fat: 1g Protein: 2g Net Carbs: 7g

Ingredients
2 cucumbers, very thinly sliced
1 red, onion, very thinly sliced
2 tablespoons lemon juice
2 tablespoons yogurt
Salt and, pepper , to taste
102 drops liquid, stevia
1 teaspoon chopped fresh, dill
Directions
1. Mix cucumbers and onions together in a bowl.

2. In a separate bowl mix the rest of ingredients together then add to the cucumbers, chill till very
cold & serve.

246
The Ketosis Cookbook Salads

Quick Crab Salad Servings: 4

Prep Time: 10 mins Per Serving – Fat: 22g Protein: 2g Net Carbs: 8g

Ingredients
2 (8-ounce) package imitation, crabmeat
4 green, onions
1/2 cup celery, chopped
1 tablespoon lemon juice
1/2 cup keto, mayonnaise
1/2 teaspoon dill weed
2 teaspoons horseradish
4 cups 2 -3, salad greens
2 teaspoons parsley
2 lemons, cut into wedges
Directions
1. Cut crab into bite-sized pieces.

2. Combine the crab with the onions, celery, lemon juice, mayonnaise, dill weed and horseradish;
mix well.

3. Divide crab mixture among the plates; sprinkle with the parsley, add lemon wedges and serve!

247
The Ketosis Cookbook Salads

Salmon Salad Servings: 4

Per Serving – Fat: 20g Protein: 23g Net Carbs: 1g
Prep Time: 15 min

Ingredients
2 (6-ounce) cans pink, salmon, drained
1/2 cup finely sliced, green onions
1/2 cup finely chopped, celery
1/4 cup keto, mayonnaise
3/4 teaspoon lemon juice
3/4 teaspoon dried, dill
3/4 teaspoon seasoned salt
Directions
1. In a bowl, combine salmon, green onions, celery, mayonnaise, and lemon juice. Season with dill
and salt. Mix well.

Serve on a bed of lettuce with avocado slices.

248
The Ketosis Cookbook Salads

Tabbouleh Servings: 4

Prep Time: 10 min, Cook Time: 1 hr. Per Serving – Fat: 2g Protein: 2g Net Carbs: 9g

Ingredients
1/4 cup bulgur
1/2 cup boiling, water
1 cup chopped, parsley
1/4 cup chopped fresh, mint leaves
5 tomatoes, diced
1 onion, finely diced
2 teaspoons olive oil
1 lemon, juiced
salt, to taste
Directions
1. Place the bulgur in a small mixing bowl. Add the boiling water, mix and cover with a towel; Let
stand for 1 hour. Drain any excess water.

2. Combine the parsley, mint, tomatoes, onion, olive oil, lemon juice and salt. Add the bulgur; mix
well and serve.

249
The Ketosis Cookbook Salads

Tropical Chicken Salad Wraps Servings: 4

Prep Time: 20 min, Cook Time: 20 min Per Serving – Fat: 17g Protein: 7g Net Carbs: 5g

Yield: 4

Ingredients
2 cups shredded cooked, chicken breasts
2 cups finely shredded Napa, cabbage
1 8 ounce can sugar free, crushed pineapple, drained
1/3 cup keto, mayonnaise
2 tablespoons flaked, coconut, toasted
1 tablespoon lime juice
1 tablespoon chopped fresh, cilantro
1 teaspoon Jamaican jerk, seasoning
8 leaves Bibb or Boston, lettuce
lime, wedges (optional)
Directions
1. In a large bowl combine chicken, shredded cabbage, drained pineapple, mayonnaise, coconut,
lime juice, cilantro, and Jamaican jerk seasoning.

2. Divide chicken mixture between leaves. Fold in sides and roll up. Secure with toothpicks, if
needed. Serve with lime wedges, if desired.

250
The Ketosis Cookbook Salads

Tuna Salad Servings: 4

Per Serving – Fat: 3g Protein: 2g Net Carbs: 1g
Prep Time: 10 min

Ingredients
1 (7-ounce) can white, tuna, drained and flaked
6 tablespoons keto, mayonnaise
1 tablespoon Parmesan cheese
3 tablespoons sweet, pickle relish
1/8 teaspoon dried minced, onion, flakes
1/4 teaspoon curry powder
1 tablespoon dried parsley
1 teaspoon dried, dill weed
1 pinch garlic powder
Directions
1. In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, and onion flakes. Season
with curry powder, parsley, dill and garlic powder. Mix well and serve with crackers or on a
sandwich.

251
The Ketosis Cookbook Salads

Warm Kale and Avocado Salad with Lemon Dijon Vinaigrette

Servings: 4

Prep Time: 25 min, Cook Time: 15 min Per Serving – Fat: 15g Protein: 0g Net Carbs: 6g

Ingredients
salad
2/3 cup quinoa
1 1/3 cups water
1 bunch kale, torn into bite-sized pieces
1/2 avocado, - peeled, pitted, and diced
1/2 cup chopped, cucumber
1/3 cup chopped red bell, pepper
2 tablespoons chopped, red onions
1 tablespoon crumbled, feta cheese
dressing
1/4 cup olive oil
2 tablespoons lemon juice
1 1/2 tablespoons Dijon, mustard
3/4 teaspoon sea, salt
1/4 teaspoon ground, black pepper
Directions
1. Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover,
and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes.
Set aside to cool.

2. Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a
lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa,
avocado, cucumber, bell pepper, red onion, and feta cheese.

3. Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the
oil blends into the dressing; pour over the salad.

252
The Ketosis Cookbook Sauces & Marinades

253
The Ketosis Cookbook Sauces & Marinades

Alfredo Sauce Servings: 4

Prep Time: 5 min, Cook Time: 5 min Per Serving – Fat: 28g Protein: 8g Net Carbs: 12g

Ingredients
1/2 cup butter
1 (8-ounce) package cream cheese
2 teaspoons garlic powder
2 cups milk
6 ounces grated, Parmesan cheese
1/8 teaspoon ground, black pepper
Directions
1. Melt butter in a medium, non-stick saucepan over medium heat. Add cream cheese and garlic
powder, stirring with wire whisk until smooth. Add milk, a little at a time, whisking to smooth out
lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired consistency.
Sauce will thicken rapidly, thin with milk if cooked too long.

254
The Ketosis Cookbook Sauces & Marinades

Carolina Barbecue Sauce Servings: 16

Prep Time: 15 min, Cook Time: 40 min Per Serving – Fat: 4g Protein: 0g Net Carbs: 0g

Ingredients
2 2/3 cups Dijon, mustard

1 1/4 teaspoons liquid, stevia

2 cups cider vinegar
5 1/3 tablespoons chili powder
2 2/3 teaspoons ground, black pepper
2 2/3 teaspoons ground, white peppers
2/3 teaspoon cayenne pepper
1 1/3 teaspoons soy sauce
5 1/3 tablespoons butter
2 2/3 tablespoons liquid smoke, flavoring
Directions
1. In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili
powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes.

2. Stir in the soy sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely, and
refrigerate overnight to blend flavors before using.

255
The Ketosis Cookbook Sauces & Marinades

Chicken Marinade
Per Serving – Fat: 10g Protein: 3g Net Carbs: 4g
Prep Time: 10 min, Cook Time: varies

Ingredients
1 1/2 cups vegetable oil
3/4 cup soy sauce
1/2 cup Worcestershire sauce
1/2 cup red wine, vinegar
1/3 cup lemon juice
2 tablespoons dry mustard
1 teaspoon salt
1 tablespoon black pepper
1 1/2 teaspoons finely minced fresh, parsley
Directions
1. In a medium bowl, mix together oil, soy sauce, Worcestershire sauce, wine vinegar, and lemon
juice. Stir in mustard powder, salt, pepper, and parsley. Use to marinate chicken before cooking as
desired. The longer you marinate, the more flavor it will have.

256
The Ketosis Cookbook Sauces & Marinades

Cilantro Cream Sauce Servings: 8

Prep Time: 10 min Per Serving – Fat: 21g Protein: 4g Net Carbs: 9g

Ingredients
2 (8-ounce) packages cream cheese , softened
2 tablespoons sour cream
2 (7-ounce) cans tomatillo, salsa
2 teaspoons freshly ground, black pepper
2 teaspoons celery salt
1 teaspoon ground, cumin
4 teaspoons garlic powder
2 bunches fresh, cilantro, chopped
2 tablespoons fresh, lime juice
Directions
1. Combine cream cheese, sour cream, salsa, pepper, celery salt, cumin, garlic powder, cilantro and
lime juice in a blender or food processor. Blend until smooth and creamy. Place in a serving bowl.

257
The Ketosis Cookbook Sauces & Marinades

Creamy Cucumber Sauce Servings: 4

Prep Time: 40 min, Cook Time: 20 min Per Serving – Fat: 1g Protein: 3g Net Carbs: 3g

Ingredients
1 (6-ounce) container plain yogurt
1/2 cucumber, peeled, seeded, and finely chopped
1 teaspoon dried, dill weed
salt
pepper
Directions
1. In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise and mix well. Chill
for at least 30 minutes.

258
The Ketosis Cookbook Sauces & Marinades

Easy Cranberry Sauce Servings: 10

Prep Time: 5 min, Cook Time: 10 min Per Serving – Fat: 0g Protein: 1g Net Carbs: 6g

Ingredients
12 ounces cranberries
1 teaspoon liquid, stevia
1 cup orange juice
Directions
1.In a medium sized saucepan over medium heat, dissolve the sugar in the orange juice. Stir in the
cranberries and cook until the cranberries start to pop (about 10 minutes). Remove from heat and
place sauce in a bowl. Cranberry sauce will thicken as it cools.

259
The Ketosis Cookbook Sauces & Marinades

Fish Hater Fish Marinade Servings: 4

Prep Time: 5 min, Cook Time: 2 hrs. Per Serving – Fat: 28g Protein: 0g Net Carbs: 0g

Ingredients
1/2 cup olive oil
2 teaspoons lemons, juice (you can leave this out and give each person a
lemon wedge instead if you like)
2 large, garlic cloves, minced
2/3 shallot, minced
1 1/3 teaspoons basil
1 teaspoon salt
1 1/3 teaspoons pepper
1/2 dash paprika
Directions
1. Whisk all ingredients together and pour over your fish of choice. I put the fish and marinade in a
Ziploc and store it in the fridge.

2. Marinate for at least 1 hour.

260
The Ketosis Cookbook Sauces & Marinades

Honey-Dijon- Dill Salmon Marinade

Servings: 4

Prep Time: 2 hr., Cook Time: 15 min Per Serving – Fat: 12g Protein: 0g Net Carbs: 8g

Ingredients
1/2 cup olive oil
1/4 cup sugar free, honey
1/4 cup Dijon, mustard
4 garlic cloves, (minced or chopped)
2 teaspoons dill, (fresh is best)
Directions
1. Mix Olive oil, honey, Dijon mustard, dill and garlic together and marinate for at least 2 hours,
turning occasionally.

2. Shake of excess and grill.

261
The Ketosis Cookbook Sauces & Marinades

Killer Steak Marinade Servings: 8

Prep Time: 15 min, Cook Time: 8 hrs. Per Serving – Fat: 14g Protein: 1g Net Carbs: 4g

Ingredients
1/3 cup soy sauce
1/2 cup olive oil
1/3 cup fresh, lemon juice
1/4 cup Worcestershire sauce
1 1/2 tablespoons garlic powder
3 tablespoons dried, basil
1 1/2 tablespoons dried, parsley flakes
1 teaspoon ground, white pepper
1/4 teaspoon hot pepper, sauce, (optional)
1 teaspoon dried minced, garlic, (optional)
Directions
1. Mix the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil, parsley, and
pepper in a bowl. Add hot pepper sauce and garlic, if desired. Blend on high speed for 30 seconds
until thoroughly mixed.

2. Pour marinade over desired type of meat. Cover, and refrigerate for up to 8 hours.

262
The Ketosis Cookbook Sauces & Marinades

Old Italy Marinara Sauce Servings: 8

Prep Time: 15 min, Cook Time: 30 min Per Serving – Fat: 11g Protein: 2g Net Carbs: 8g
Ingredients
2 (14.5-ounce) cans stewed tomatoes
1 (6-ounce) can tomato paste
4 tablespoons chopped fresh, parsley
1 clove garlic, minced
1 teaspoon dried, oregano
1 teaspoon salt
1/4 teaspoon ground, black pepper
6 tablespoons olive oil
1/3 cup finely diced, onion
1/2 cup white wine
dash basil
Directions
1. In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic,
oregano, basil, salt, and pepper. Blend until smooth.

2. In a large skillet over medium heat sauté the finely chopped onion in olive oil for 2 minutes. Add
the blended tomato sauce and white wine.

3. Simmer for 30 minutes, stirring occasionally.

263
The Ketosis Cookbook Sauces & Marinades

Romesco Sauce Servings: 10

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 19g Protein: 5g Net Carbs: 6g

Ingredients
6 roma (plum), tomatoes, halved
1 large red bell, pepper, quartered
3/4 cup garlic
2/3 cup olive oil
kosher, salt, to taste
1 slice keto, bread
1/2 cup toasted whole, almonds
1/2 cup red wine, vinegar
1/2 teaspoon Spanish, paprika
1 pinch crushed red, pepper, flakes, or to taste
Directions
1. Preheat an oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil.

2. Place the tomatoes, bell pepper, and garlic cloves onto the prepared baking sheet. Brush the
vegetables with some of the olive oil, then sprinkle with kosher salt. Bake in the preheated oven
until the garlic has turned golden brown, 15 to 20 minutes. Remove from the oven, and allow to
cool for 10 minutes. While the vegetables are cooling, bake the bread slice on one of the oven racks
until golden brown. Remove and allow to cool.

3. Scrape the vegetables and any juices from the pan into a food processor or blender. Break the
bread into pieces, and add to the food processor along with the toasted almonds, vinegar, paprika,
and red pepper flakes. Puree until finely ground, then drizzle in the remaining olive oil with the
machine running. Season to taste with additional salt if necessary.

264
The Ketosis Cookbook Sauces & Marinades

Salsa Verde Servings: 16

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 0g Protein: 1g Net Carbs: 0g

Ingredients
2 pounds tomatillos, husked
2 fresh jalapeno peppers
3 cloves garlic, peeled
1 dash cloves
1/2 teaspoon ground, cumin
1 dash black pepper
1 teaspoon chicken bouillon granules, or, salt
Directions
1. Place tomatillos, jalapenos, and garlic in a large pot. Pour in just enough water to cover the
tomatillos; they will float, so press them down with your hand as you measure the water. Bring to a
boil over high heat, then reduce heat to medium-low and simmer until the color of the tomatillos
lightens to a yellow color, about 10 minutes. Remove from heat, and allow to cool for about 10
minutes.

2. Strain the tomatillos, reserving the water. Place into the bowl of a blender; add the cloves, cumin,
pepper, and chicken bouillon. Puree until smooth, use the reserved water as needed to adjust the
consistency.

265
The Ketosis Cookbook Sauces & Marinades

Santa Fe Medium Chunky Salsa Servings: 32

Prep Time: 45 min, Cook Time: 30 min Per Serving – Fat: 1g Protein: 1g Net Carbs: 2g

Yield: 1 quart

Ingredients
2 2/3 cups tomatoes, peeled, chopped and drained
3/4 cup onion, chopped
1/2 cup green pepper
5 1/2 tablespoons jalapeno, pepper, chopped
2 garlic cloves, minced
2/3 teaspoon cumin
2/3 teaspoon pepper
2 teaspoons canning, salt
12 drops liquid, stevia
2 tablespoons vinegar
1/3 (15-ounce) can tomato sauce
1/3 (12-ounce) can tomato paste
Directions
1. Mix all together and bring to a slow boil for 10 minutes. Serve or save excess in jars by sealing in
jars and cook in hot water bath for 10 minute.

266
The Ketosis Cookbook Sauces & Marinades

Smooth Rum Sauce Servings: 5

Prep Time: 5 min, Cook Time: 5 min Per Serving – Fat: 3g Protein: 1g Net Carbs: 6g

Ingredients
1 tablespoon butter
1/2 tablespoon cornstarch
1/4 teaspoon liquid, stevia
1/2 cup milk
1 1/2 tablespoons white or dark, rum
Directions
1. Melt butter in a small saucepan over medium heat. Mix together the sugar and cornstarch, and
stir into the butter. Pour in milk, and cook stirring frequently until the mixture begins to boil.
Continue cooking until thick, stirring constantly. Remove from heat, and stir in rum. Serve warm.

267
The Ketosis Cookbook Sauces & Marinades

Strawberry Spinach Salad Servings: 4

Prep Time: 1 hr. 10 min, Cook Time: 10 Per Serving – Fat: 33g Protein: 5g Net Carbs: 10g
min

Ingredients
2 tablespoons sesame seeds
1 tablespoon poppy seeds
1/2 teaspoon liquid, stevia
1/2 cup olive oil
1/4 cup distilled, white vinegar
1/4 teaspoon paprika
1/4 teaspoon Worcestershire sauce
1 tablespoon minced red, onion
10 ounces fresh, spinach, - rinsed, dried and torn into bite-size pieces
1 quart strawberries, - cleaned, hulled and sliced
1/4 cup almonds, blanched and slivered
Directions
1. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar,
paprika, Worcestershire sauce and onion. Cover, and chill for one hour.

2. In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and
toss. Refrigerate 10 to 15 minutes before serving.

268
The Ketosis Cookbook Sauces & Marinades

Strawberry BBQ Sauce Servings: 16

Prep Time: 15 min, Cook Time: 25 min Per Serving – Fat: 0g Protein: 0g Net Carbs: 0g

Ingredients
4 cups strawberries
1 cup reduced-sugar, ketchup
1/2 cup tomato sauce
3 teaspoons splenda, brown sugar, brown sugar replacement
2 teaspoons minced, garlic
1/2 teaspoon grated fresh, ginger
1/2 teaspoon cayenne pepper
salt and ground black, pepper, to taste
Directions
1. Pour strawberries into a saucepan and cook over medium heat until they begin to soften, about 3
minutes.

2. Stir ketchup, tomato sauce, brown sugar replacement, garlic, ginger, cayenne pepper, salt, and
pepper into the blackberries; cook at a simmer until blackberries are completely tender, about 20
minutes.

3. Pour sauce into a blender no more than half full. Put lid on blender and hold in place with a towel.
Pulse a few times before leaving on to blend. Puree in batches until smooth.

269
The Ketosis Cookbook Sauces & Marinades

Teriyaki Grill Marinade

Per Serving – Fat: 0g Protein: 1g Net Carbs: 2g
Prep Time: 10 min, Cook Time: 2 hrs.

Ingredients
1 cup soy sauce
1 cup water
3/4 teaspoon liquid, stevia
1/4 cup Worcestershire sauce
3 tablespoons distilled, white vinegar
3 tablespoons vegetable oil
1/3 cup dried, onion, flakes
2 teaspoons garlic powder
1 teaspoon grated fresh, ginger
Directions
1. In a medium bowl, mix the soy sauce, water, sugar, Worcestershire sauce, vinegar, oil, onions,
garlic powder, and ginger. Stir together until sugar dissolves. Marinade at least 2 hours.

270
The Ketosis Cookbook Sauces & Marinades

Traditional Pizza Sauce Servings: 4

Prep Time: 20 min, Cook Time: 1 hr Per Serving – Fat: 11g Protein: 4g Net Carbs: 9g
Ingredients
2 tablespoons olive oil
1 tablespoon butter
1/2 cup onion, chopped
1/4 cup celery, chopped
1 garlic clove, minced
1 (8-ounce) can tomato sauce
1 (6-ounce) can tomato paste
2 tablespoons grated, Parmesan cheese
1 teaspoon dried, basil
1 teaspoon dried, oregano
1/2 teaspoon salt
1-2 drop liquid, stevia
1/4 teaspoon black pepper
1 small, bay leaf
1 teaspoon fennel, seed
Directions
1. In a large skillet, melt butter with the oil. Add the onion, celery and garlic and sauté until soft and
transparent, add tomato sauce and tomato paste and stir until smooth, then add remaining
ingredients and bring to slow simmer.

2. Simmer for 30-60 minutes (the longer the better).

3. Remove the bay leaf and spread the sauce on your prepared pizza dough.

271
The Ketosis Cookbook Seafood

272
The Ketosis Cookbook Seafood

Alfredo Shrimp Tilapia Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 22g Protein: 11g Net Carbs: 1g

Ingredients
2 1/2 lbs. tilapia fillets
1 cup alfredo sauce
3/4 pound shrimp, cleaned, shelled and deveined
2 tablespoons creole, seasonings
1 sweet red, pepper, sliced very thin into slivers
3 tablespoons olive oil
4 tablespoons butter, divided
2 cloves garlic, finely minced
3 tablespoons grated Romano, cheese, or 3 tablespoons parmesan
cheese, for topping
Directions
Preheat oven to 425.

1. Wash and dry tilapia filets, spread with olive oil and creole seasoning, to your taste. Place in well
oiled baking pan, bake for 8-10 minutes, until just white.

2. While fish is baking, sauté slivers of red pepper in 1 tbsp. butter, until cooked, about 5 minutes
and warm Alfredo in a small saucepan.

3. In a frypan, melt 3 tbsp. butter, add minced garlic and cleaned, prepared shrimp, sauté for about
5 minutes.

4. When fish is ready, remove from pan from oven. and carefully remove fillets, 4 per plate.

5. Top the fillets with the red pepper slivers and shrimp. Then top with 1/4 cup of alfredo, sprinkle
of grated cheese and a dusting of more creole seasoning and place under the broiler for about a
minute.

273
The Ketosis Cookbook Seafood

Baked Scallops Servings: 8

Prep Time: 10 mins, Cook Time: 20 mins Per Serving – Fat: 14g Protein: 2g Net Carbs: 10g

Ingredients
2 lbs. sea, scallops
salt and, pepper
1 teaspoon fresh, thyme, leave, minced
1/2 cup buttermilk
1 cup roughly crushed, pork skins
1/2 cup butter, melted
1 small, lemon, halved
Directions
1. Preheat oven to 400°F.

2. Place scallops in a bowl, season with salt and pepper, add thyme and buttermilk and toss to coat.

3. Place scallops, with buttermilk, evenly in the bottom of an oven proof dish, sprinkle with cracker
crumbs and top with melted butter, and bake for 20 minutes, squeeze lemon over scallops and
serve immediately.

274
The Ketosis Cookbook Seafood

Bourbon Bay Scallops Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 3g Protein: 29g Net Carbs: 3g

Ingredients
1/4 cup butter, divided
2 fluid ounces bourbon, whiskey, divided
1/2 tablespoon olive oil
1 pound sea, scallops, rinsed and patted dry
1/2 tablespoon brown sugar, splenda
1/4 teaspoon cayenne pepper
salt and ground black, pepper, to taste
Directions
1. Melt 1/4 cup butter, 1 ounces bourbon, and olive oil together in a large skillet over medium-high
heat. Cook sea scallops in hot butter-bourbon mixture until browned and just about cooked
through, 2 to 3 minutes per side. Transfer scallops to a plate and drain any excess liquid from the
skillet.

2. Whisk remaining butter, remaining bourbon, brown sugar, cayenne pepper, salt, and black
pepper together in the same skillet over medium-high heat until sauce reduces and alcohol
evaporates, 1 to 3 minutes. Drizzle sauce over scallops.

275
The Ketosis Cookbook Seafood

Coconut Shrimp Servings: 6

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 3g Protein: 4g Net Carbs: 5g

Ingredients
24 shrimp, butterflied, pealed, deveined
1 egg
1/2 cup coconut, flour
2/3 cup low carb, beer
1 1/2 teaspoons baking powder
1/4 cup coconut, flour
2 cups flaked coconut
3 cups oils, for frying
Directions
1. In medium bowl, combine egg, 1/2 cup flour, beer and baking powder. Place 1/4 cup flour and
coconut in two separate bowls.

2. Hold shrimp by tail, and dredge in flour, shaking off excess flour. Dip in egg/beer batter; allow
excess to drip off. Roll shrimp in coconut, and place on a baking sheet lined with wax paper.
Refrigerate for 30 minutes. Meanwhile, heat oil to 350 degrees F (175 degrees C) in a deep-fryer.

3. Fry shrimp in batches: cook, turning once, for 2 to 3 minutes, or until golden brown. Using tongs,
remove shrimp to paper towels to drain. Serve warm with your favorite dipping sauce.

276
The Ketosis Cookbook Seafood

Crab Quiche Servings: 6

Prep Time: 15 mins, Cook Time: 30 mins Per Serving – Fat: 3g Protein: 8g Net Carbs: 2g

Ingredients
8 ounces imitation, crabmeat, chopped
1 cup cheddar, cheese, shredded
1 cup onion, chopped
4 large, eggs
1 cup milk
1/2 teaspoon salt
1/2 teaspoon dry mustard
1/8 teaspoon pepper
1 dash paprika
Directions
1. Preheat oven to 400 degrees (375 degrees for glass plate) and spray a 9" pie plate with non-stick
spray.

2. Combine chopped crab, onion and cheese, press into pie plate. Beat together remaining
ingredients except paprika and pour over the crab and sprinkle with paprika.

3. Bake 30 minutes.

277
The Ketosis Cookbook Seafood

Easy Shrimp Stir-Fry Servings: 4

Prep Time: 25 min, Cook Time: 15 min Per Serving – Fat: 0g Protein: 14g Net Carbs: 5g
Ingredients
1 pound large, shrimp
2 sliced, carrots
8 ounces broccoli
1 green bell, pepper, cut into 1 inch cubes
1/4 cup sliced, mushrooms
2 tablespoons Coconut Oil
3 tablespoons almond, butter
3 tablespoons Coconut Oil , melted
2 tablespoons sesame oil
2 tablespoons water
1 tablespoon vinegar
1 teaspoon sugar free, honey
2 teaspoons sriracha, sauces
1/8 teaspoon red pepper flakes
1 garlic clove, minced
1 dash salt, to taste
Directions
1. Peel and devein shrimp.

2. Prepare the marinade by mixing the almond butter, coconut oil, sesame oil, water, vinegar, honey,
sriracha sauce, rep pepper flakes, garlic and salt together in a bowl large enough to hold all shrimp.
Add shrimp to marinade, stir and let set 20-30 minutes.

3. Place vegetables in heated wok or skillet stir in the hot oil for 1-2 minutes. Add shrimp but not all
the sauce. Stir shrimp into vegetables and let cook till heated through. Add remaining marinade
sauce and stir. Serve with grilled summer squash or grilled romaine lettuce.

278
The Ketosis Cookbook Seafood

Fresh Zucchini with Shrimp Servings: 4

Prep Time: 25 min, Cook Time: 12 min Per Serving – Fat: 10g Protein: 9g Net Carbs: 3g

Ingredients
8 ounces fresh or frozen peeled, deveined medium, shrimp, (12 oz. in
shells)
5 zucchini, (about 1-1/4 lb.)
8 ounces fresh, asparagus spears
1 fresh jalapeno, pepper, seeded and finely chopped
1 tablespoon grated fresh, ginger
2 cloves garlic, minced
2 tablespoons cooking, oils
2 tablespoons snipped fresh, cilantro
1 tablespoon toasted sesame seed
2 teaspoons toasted, sesame oil
1/4 teaspoon salt
1/4 teaspoon pepper

Directions
1. Thaw shrimp, if frozen. Halve each zucchini lengthwise. Place each half, cut side down, on a
board and cut into long, thin strips. Set aside. Snap off and discard woody bases from asparagus. Cut
asparagus diagonally into 1-inch pieces.

2. Place asparagus in a steamer basket over gently boiling water. Cover and steam for 2 minutes;
add zucchini and steam for 2 to 3 minutes more or until vegetables are just crisp-tender (dont
overcook). Drain well; keep warm.

3. Meanwhile, in a large skillet cook jalapeno, ginger, and garlic in cooking oil over medium-high
heat for 30 seconds. Add shrimp. Cook over medium-high heat for 2 to 3 minutes or until shrimp
turn pink, stirring often. Stir in cilantro, sesame seed, sesame oil, salt, and pepper. Add zucchini and
asparagus to skillet; toss gently to coat. Transfer to a serving platter. If desired, sprinkle with
additional cilantro and/or sesame seed. Makes 4 main-dish servings.

279
The Ketosis Cookbook Seafood

Garlic Butter Baked Crab Legs Servings: 4

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 15g Protein: 46g Net Carbs: 0g
Ingredients
4 lbs. king, crab legs
1 cup butter, (salted or unsalted)
1 head garlic, about 5, garlic clove , minced pressed
1 lemon juice
1 lime juice
1/4 cup extra virgin, olive oil
sea, salt, (optional)
dried, parsley, (optional)
Directions
1. Preheat your oven to 375 degrees. Meanwhile melt the butter in a small sauce pan. Add the garlic
and lightly sauté. Squeeze in the juice of the citrus of choice. Turn the heat to low simmer for 5 min.
Salt to taste and add a couple pinches of parsley. Then whisk in that olive oil with a fork. Turn off
your burner.

2. Arrange the crab legs in 2 - 9x13 baking dishes and brushing each leg with the sauce and place in
the oven.

3. Bake your crabs for about 25 minutes or so brushing the sauce from the bottom of the pan onto
the legs every 5-7 minutes. Remove from oven. Sprinkle with a few pinches of parsley for garnish.

280
The Ketosis Cookbook Seafood

Grilled Basil Shrimp Servings: 6

Prep Time: 25 min, Cook Time: 5 min Per Serving – Fat: 5g Protein: 8g Net Carbs: 2g

Description
Great served over zucchini noodle.

Ingredients
3 tablespoons, olive oil
8 teaspoons butter, melted
1 lemon, juiced
2 tablespoons Dijon, mustard
3/8 cup minced fresh, basil, leaves
2 cloves, garlic, minced
salt, to taste
white pepper
2 pounds fresh, shrimp, peeled and deveined
skewers
Directions
1. In a shallow, non-porous dish or bowl, mix together olive oil and melted butter. Stir in lemon
juice, mustard, basil, and garlic, and season with salt and white pepper. Add shrimp, and toss to
coat. Cover, and refrigerate for 1 hour.

2. Preheat grill to high heat. Remove shrimp from marinade, and thread onto skewers*. Discard
marinade.

3. Lightly oil grill grate, and arrange skewers on preheated grill. Cook for 4 minutes, turning once,
or until opaque.

*Skewers should be soaked in water for 30 minutes to prevent burning.

281
The Ketosis Cookbook Seafood

Guiltless Sushi Servings: 3

Per Serving – Fat: 27g Protein:21g Net Carbs: 9g
Prep Time: 20 min, Cook Time: 5 min

Ingredients
16 ounces cauliflower
6 ounces cream cheese, softened
1-2 tbsp., rice vinegar, (unseasoned)
1 tbsp., soy sauce
5 sheets nori
1 6 inch, cucumber
1/2 medium, avocado
5 ounces smoked, salmon, (or any seafood)
Directions
1. Using a food processor, rice the cauliflower into rice-sized pieces by pulsing. Slice the cucumber
on each end, then place the cucumber upright and slice off each side. Discard the middle and slice
about 2 side pieces into small strips. Set aside in the fridge.

2. In a very hot pan, add cauliflower rice and cook. Season with soy sauce as the cooking process
happens, about 1 tbsp. Once the cauliflower is finished up and dried out some, add to a bowl with
cream cheese and rice vinegar. Mix together well and set in the fridge until cool.

3. Once the rice mixture is cooled, slice 1/2 an avocado into small strips and scoop out of the shell.
Put a nori sheet down on a bamboo roller covered with saran wrap (this helps with sticking).
Spread some of the cauliflower rice mixture over the nori sheet, add fillings and roll tightly.

282
The Ketosis Cookbook Seafood

Jambalaya Servings: 6
Per Serving – Fat: 9g Protein: 32g Net Carbs: 1g
Prep Time: 15 min, Cook Time: 30 min

Ingredients
2 pounds cooked, peeled, and deveined, shrimp
2 pounds chicken breasts, cooked and chopped
1 1/2 andouille, sausages, cut into pieces
1/2 cup chicken broth
1 1/2 green bell peppers, seeded and diced
1 zucchinis, diced
1/2 (14-ounce) can crushed tomato
2 cloves garlic, finely chopped
1/2 tablespoon olive oil
1/2 tablespoon butter
1/2 large, onion, diced
1 tablespoon Cajun seasoning
1/2 teaspoon hot, sauce, Cholula
Directions
1. Heat olive oil and butter in a large saucepan over medium heat. Add the onion and andouille
sausage and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and cook
until fragrant, 1 to 2 minutes.

2. Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and chicken
broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and
the mixture is thick, about 15 minutes. Stir in chicken and shrimp and simmer until heated through,
1 to 2 minutes.

283
The Ketosis Cookbook Seafood

Lobster Newburg Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 14g Protein: 20g Net Carbs: 2g

Ingredients
2 eggs, yolks, beaten
1/2 cup heavy cream
1/4 cup butter
2 tablespoons dry, sherry
1/2 teaspoon salt
1 pinch, cayenne pepper
1 pinch ground, nutmeg
3/4 pound cooked, lobster, broken into chunks
Directions
1. In a small bowl, whisk together egg yolks and heavy cream until well blended. Set aside. Melt
butter in a saucepan over low heat. Stir in the egg yolk mixture and sherry. Cook, stirring constantly
until the mixture thickens. Do not boil.

2. Remove from heat, and season with salt, cayenne, and nutmeg. Add lobster. Return pan to low
heat, and cook gently until heated through. Serve hot over slices of buttered keto toast.

284
The Ketosis Cookbook Seafood

Lobster Thermidor Servings: 4

Prep Time: 30 min, Cook Time: 10 min Per Serving – Fat: 16g Protein: 28g Net Carbs: 8g

Ingredients
2 medium (1 1/2 pound) cooked, lobster
4 tablespoons, butter
2 shallots, finely chopped
2 3/4 cups fresh fish stock
1/2 cup white wine
1/2 cup double, cream
1 teaspoon hot English, mustard
2 tablespoons fresh, lemon juice
4 tablespoons chopped fresh, parsley
Salt and black, pepper, to taste
1/2 cup freshly grated, Parmesan cheese
Directions
1. Cut the lobster in half lengthwise, and remove the meat from the claws and tail. Leave to one side.
Remove any meat from the head and set aside. Cut the meat up into pieces and place back into the
shell.

2. Melt the butter in a large skillet over medium heat. Add the shallot; cook and stir until tender. Mix
in the fish stock, white wine and double cream. Bring to a boil, and cook until reduced by half. Mix in
the mustard, lemon juice, parsley, salt and pepper.

3. Preheat your oven's broiler

4. Place the lobster halves on a broiling pan or baking sheet, and spoon the sauce over the lobster
meat in the shell. Sprinkle Parmesan cheese over the top.

5. Broil for 3 to 4 minutes, just until golden brown. Serve immediately.

285
The Ketosis Cookbook Seafood

Maryland Crab Cakes Servings: 6

Prep Time: 1 hr. 15 min, Cook Time: 20 min Per Serving – Fat: 16g Protein: 8g Net Carbs: 3g

Ingredients
1 large, egg
2 tablespoons keto, mayonnaise
1 teaspoon Dijon, mustard
1/2 teaspoon Worcestershire sauce
1/4 teaspoon hot pepper, sauce, Cholula
1/4 teaspoon lemon juice
1 1/2 teaspoons seafood, seasonings
ground black, pepper, to taste
1 pound fresh lump, crabmeat
1/4 cup almond flour
1 tablespoon finely diced red, pepper
2 teaspoons sliced, green onions
1 tablespoon chopped fresh, parsley
1/3 cup almond flour
Directions
1. Grease a baking sheet and Preheat oven to 400 degrees F.

2. Whisk together egg, mayonnaise, Dijon mustard, Worcestershire sauce, hot sauce, lemon juice,
seafood seasoning, and black pepper in a bowl.

3. Place crab meat in a separate bowl and pour egg and mayonnaise mixture in; gently combine
with hands. Mix in 1/4 cup almond flour, peppers, green onions, and parsley.

4. Form mixture into 6 patties. Place 1/3 cup almond flour in a shallow bowl. Dredge each cake in
almond flour and set on prepared sheet pan; refrigerate for at least 1 hour.

5.Bake crab cakes in the oven until golden brown, 15 to 20 minutes.

286
The Ketosis Cookbook Seafood

Mediterranean Fish Cakes Servings: 4

Prep Time: 1 hr. 15 min, Cook Time: 20 min Per Serving – Fat: 24g Protein: 24g Net Carbs: 9g

Ingredients
4 tablespoons olive, oils, divided
6 ounces fresh bay, scallops
1/2 medium, onion
4 cloves garlic
5 sun-dried, tomatoes, chopped
1 egg
1 bunch fresh, parsley
6 basil, leaves
2 fresh hot chile peppers, seeded
1 tablespoon Italian seasoning
1/2 cup bread crumbs
1 (9-ounce) can tuna, drained
6 ounces fresh, shrimp, drained
4 tablespoons almond flour
Directions
1. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Stir in scallops; cook, turning until
white on all sides. Drain, and set scallops aside to cool.

2. Place into a food processor the onion, garlic, sun-dried tomatoes, egg, and 1 tablespoon olive oil.
Then add parsley, basil leaves, chiles, and Italian seasoning. Pulse on medium setting until finely
chopped. Place scallops, tuna, and shrimp into food processor, and pulse on low. Gradually pour in
breadcrumbs, continuing to pulse until the mixture becomes firm and slightly sticky but is not
pureed to a paste (the seafood should maintain some texture).

3. Form the mixture into palm-size patties, about 1 inch thick. Place on a plate, cover, and
refrigerate for 1 hour.

4. Heat 2 tablespoons olive oil in a large skillet over medium heat. Dust patties lightly in flour; shake
off excess flour, and place patties in skillet. Cook until golden brown on both sides.

287
The Ketosis Cookbook Seafood

Mint Seared Scallops With Bacon Servings: 4

Prep Time: 20 min, Cook Time: 10 min Per Serving – Fat: 6g Protein: 9g Net Carbs: 10g

Ingredients
12 large sea, scallops
kosher salt and freshly ground, black pepper
2 cups shelled fresh, peas
3 slices bacon
1 medium, shallot, cut crosswise into thin rings
1 1/2 teaspoons fresh, lemon juice
1 tablespoon (or more), olive oil
3 tablespoons mint leaves, coarsely chopped, divided
Directions
1. Place scallops on a paper towel-lined plate and pat very dry with additional paper towels. Season
both sides with 1/4 tsp. salt and 1/4 tsp. pepper total.

2. Bring 1 cup water to a boil, covered, in a small pot. Add peas and 1/2 tsp. salt; cook until peas are
bright green and tender, about 2 minutes for fresh and 4 minutes for frozen. Drain peas through a
strainer set over a bowl; reserve cooking liquid.

Meanwhile, add bacon to a large skillet and heat over medium-high. Cook bacon, stirring
occasionally, until fat starts to render, about 3 minutes. Add shallot and cook, stirring, until softened
and lightly browned and bacon is crisp, about 3 minutes more. Using a slotted spoon, transfer bacon
and shallot to a small bowl, reserving fat in skillet. Add 1/2 cup cooked peas to bacon mixture.

3. Purée lemon juice, 1/8 tsp. salt, 1/8 tsp. pepper, the remaining 1 1/2 cups peas, and 1/2 cup
reserved pea cooking liquid in a blender. Add oil and purée until smooth. Add 2 Tbsp. mint leaves
and purée until just combined but pieces of mint are still visible. Divide pea purée among 4 plates.

4. Heat skillet with reserved fat over high until just barely smoking. Working in batches and adding
more oil if necessary, sear scallops until a golden brown crust has formed and scallop releases from
skillet, about 3 minutes per side. Top pea purée with scallops and bacon-pea mixture, then sprinkle
with remaining 1 Tbsp. mint.

288
The Ketosis Cookbook Seafood

Sautéed Cajun Shrimp Servings: 4

Prep Time: 5 min, Cook Time: 5 min Per Serving – Fat: 14g Protein: 18g Net Carbs: 0g
Ingredients
1 1/2 lbs. large, shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried, thyme
3/4 teaspoon dried, oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
1 tablespoon vegetable oil
Directions
1. Combine all ingredients except the oil in a large zip-top plastic bag; seal bag and shake to coat.

2. Heat oil in a large non-stick skillet over medium high heat until hot and add shrimp; sauté 4- 5
minutes or until shrimp are done.

289
The Ketosis Cookbook Seafood

Seafood Creole Servings: 6

Prep Time: 30 min, Cook Time: 40 min Per Serving – Fat: 9g Protein: 30g Net Carbs: 6g

Ingredients
1 pound bay, scallops 1 cup peeled chopped, tomato
1 pound peeled and deveined, shrimp 3/4 cup chopped, onion
1 pound haddock fillets cut into bite-size pieces 3/4 cup chopped, celery
3/4 teaspoon dried, oregano 3/4 cup chopped green bell, pepper
1/2 teaspoon salt 1 1/2 teaspoons garlic cloves, minced
1/2 teaspoon ground, white pepper 1 1/4 cups chicken stock
1/2 teaspoon ground, black pepper 1 cup canned, tomato sauce
1/2 teaspoon cayenne pepper 1 teaspoon white, sugar
1/2 teaspoon dried, thyme, leaves 1/2 teaspoon hot pepper, sauce, cholula
1/2 teaspoon dried, sweet basil 2 bay leaves
1/4 cup butter
Directions
1. Mix together oregano, salt, white pepper, black pepper, cayenne pepper, thyme, and basil in a
small bowl; set aside.

2. Melt butter in a large Dutch oven over medium heat; stir in tomato, onion, celery, green bell
pepper, and garlic. Cook and stir until the onion is translucent, about 5 minutes.

3. Stir in chicken stock, tomato sauce, sugar, hot pepper sauce, and bay leaves. Reduce heat to low
and bring sauce to a simmer. Stir in seasoning mix and simmer until the flavors have blended, about
20 minutes.

4. Gently stir in shrimp, bay scallops, and haddock; bring sauce back to a simmer and cook until the
shellfish and fish are opaque, about 20 more minutes. Remove bay leaves to serve.

290
The Ketosis Cookbook Seafood

Seafood Lasagna Servings: 12

Prep Time: 20 min, Cook Time: 60 min Per Serving – Fat: 23g Protein: 7g Net Carbs: 16g

Ingredients
1 pound reduced-fat, cream cheese
3 scallions, trimmed and chopped
1/4 cup milk
2 teaspoons old bay, seasonings, or creole seasoning
2 sweet red peppers, cored, seeded and finely diced

2 (10) ounces boxes frozen chopped, broccoli, thawed and squeezed dry
3/4 pound imitation, crabmeat, shredded
2 eggs
1/2 teaspoon salt
1/4 teaspoon black pepper
1 1 pound jar alfredo pasta, sauce
1 recipe, Keto Noodles, (See recipe in sides)
1/4 cup grated, Parmesan cheese
Directions
1. Heat oven to 350 degrees. Coat 13 x 9 x 2-inch baking dish with nonstick spray. Stir cream
cheese, scallions, milk and Old Bay seasoning in bowl until smooth. Stir in peppers, reserving 1/2
cup, and broccoli, reserving 1 cup. Add crabmeat, 1 egg, salt and pepper. Whisk remaining egg into
alfredo sauce.

2. Spread 1/3 cup alfredo sauce into baking dish. Top with 3 noodles, one-third of the crab mixture
and one-fourth of alfredo sauce. Repeat layering twice. Top with 3 noodles; sprinkle with reserved
red peppers and broccoli. Pour on remaining alfredo sauce. Sprinkle with Parmesan.

3. Bake, covered, at 350 degrees for 30 minutes. Uncover; bake an additional 20 to 25 minutes,
until browned and bubbly. Let stand 10 minutes.

291
The Ketosis Cookbook Seafood

Seafood Melange Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 4g Protein: 25g Net Carbs: 0g

Ingredients
8 Fillets sole
20 bay, scallops
1 1/2 cups crabmeat
1 1/2 cups cooked, shrimp
1 cup shredded Monterey jack, cheese
1 cup butter
4 egg yolks
2 tablespoons lemon juice
1 teaspoon mustard powder
1/4 teaspoon salt
4 tablespoons chopped fresh, parsley
1/2 teaspoon paprika
Directions
1. Butter four 2-cup au gratin dishes. Place 1 fillet on bottom of each, then layer with scallops,
crabmeat, shrimp, cheese and a second fillet; set aside.

2. Preheat oven to 450 degrees F (230 degrees C).

3. Melt butter. In a medium mixing bowl, combine yolks, lemon juice, mustard and salt; mix on high
and slowly add butter in a steady stream until sauce is thick and creamy. Pour sauce over fillets.

4. Bake in preheated oven for 10 to 15 minutes; sprinkle with parsley and paprika. Serve.

292
The Ketosis Cookbook Seafood

Shrimp in Butter-Beer Sauce Servings: 4

Prep Time: 15 min, Cook Time: 10 min Per Serving – Fat: 11g Protein: 18g Net Carbs: 0g

Ingredients
2 lbs., shrimp, shelled and deveined
4 tablespoons butter
2 teaspoons garlic, minced
1 teaspoon dried, oregano
1 teaspoon dried, basil
1 teaspoon dried, thyme
1 teaspoon cayenne pepper
1/2 teaspoon crushed red, pepper, flakes
1/2 teaspoon salt, to taste
1/2 teaspoon black, pepper, to taste
1/2 cup low carb, beer
Directions
1. Sauté garlic and herbs in butter until garlic is slightly browned.

2. Add shrimp, stirring constantly, until shrimp are pink and done. Pour in beer, simmer 1 minute
more, and serve!

293
The Ketosis Cookbook Seafood

Spicy Garlic Shrimp Servings: 4

Per Serving – Fat: 14g Protein: 18g Net Carbs: 0g
Prep Time: 60 min, Cook Time: 7 mins

Ingredients
24 jumbo, peeled, deveined, shrimp
4 tablespoons olive oil
4 garlic cloves, smashed
1/2 teaspoon red, pepper, flakes
2 teaspoons steak, seasonings
2 teaspoons lemon zest
4 teaspoons lemon juice
2 tablespoons fresh, parsley, (chopped)
Directions
1. Add olive oil, garlic, red pepper flakes, and shrimp, grill seasoning or salt and pepper to a bowl
and cover, refrigerate for 60 minutes.

2. Heat grill to medium and oil lightly.

3. Place shrimp on skewers and grill shrimp 3 minutes per side or until pink. Toss with lemon zest,
juice, & chopped parsley.

294
The Ketosis Cookbook Seafood

Thai Peanut Shrimp Curry Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 44g Protein: 16g Net Carbs: 10g

Ingredients
4 tbsp. green, curry paste juice of 1/2, lime
2 cups vegetable stock 2 medium spring, onions, chopped
2 cups coconut milk 2 teaspoons crushed roasted, garlic
12 ounces pre-cooked, shrimp 2 teaspoons minced, ginger
10 ounces broccoli, florets 2 teaspoons fish, sauces
6 tablespoons cilantro, chopped 1 teaspoon turmeric
4 tablespoons coconut, oils 1/2 teaspoon xanthan gum
2 tablespoons peanut butter 1 cup sour, cream, (for topping)
2 tablespoons soy sauce
Directions
1. Add 2 tbsp. coconut oil to a pan over medium heat. Once hot, add ginger, garlic, and chopped
spring onion. Allow for the ingredients to cook, then add 1 tbsp. green curry paste, turmeric, soy
sauce, fish sauce, and peanut butter. Stir together well, then add vegetable broth and coconut milk
then add 1/4 tsp. xanthan gum and mix together well.

2. Once curry thickens slightly, add broccoli and stir in well. Chop cilantro and add to the pan.
Finally add shrimp and mix everything together. Let cook for a few minutes, then serve with a dab
of sour cream over the top!

Note: Peanut butter is not amazing for a low carb food. But the high amounts of fat and the fiber in
peanut butter makes it less likely to spike your blood sugar levels. Add half the peanut butter to
reduce the carbs.

295
The Ketosis Cookbook Side Dishes

296
The Ketosis Cookbook Side Dishes

Asparagus-Spinach-Artichoke Casserole
Servings: 10

Prep Time: 10 m, Cook Time: 33 m Per Serving – Fat: 14g Protein: 4g Net Carbs: 8g

Ingredients
2 (15-ounce) cans asparagus spears, drained 1/2 cup vegetable broth, or to taste
1 (6.5 ounce) jar marinated, artichoke hearts, 1/2 teaspoon dried Italian, seasoning, or to
drained taste
1 (13.5 ounce) can, spinach, drained 1/2 teaspoon garlic powder, or to taste
1 (4-ounce) can sliced, mushrooms, drained 1 (8-ounce) package cream cheese
1 cup heavy, whipping cream 1/2 (8-ounce) package sharp cheddar, cheese
1 (8-ounce) package cream cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. Spread asparagus across the bottom of a 9x13-inch casserole dish. Scatter artichoke hearts on
top. Place the casserole dish in the oven; this will remove some residual moisture from the
vegetables as the oven heats.

3. Place spinach and mushrooms in a microwave-safe bowl. Heat in microwave until moisture
evaporates, about 5 minutes.

4. Transfer spinach and mushrooms into a pot over medium heat. Add heavy cream, cream cheese,
and broth. Cook and stir continuously until cream cheese melts and sauce thickens, about 5
minutes. Reduce heat to low. Stir in Italian seasoning and garlic powder; cook until flavors meld,
about 3 minutes.

5. Remove casserole from the oven; pour sauce over the vegetables. Top with Cheddar cheese slices.

6. Bake in the preheated oven until top is lightly browned and edges are crumbly, about 20 minutes.
Let cool for about 10 minutes before serving.

297
The Ketosis Cookbook Side Dishes

Bacon Wrapped Asparagus with Garlic Aioli

Servings: 4

Prep Time: 10 min, Cook Time: 25 min Per Serving – Fat: 21g Protein: 5g Net Carbs: 1g

Ingredients
1 1/3 pounds asparagus spears
8 slices bacon
2 2/3 tbsp., olive oil
kosher, salt
cracked, black pepper
red, chili, flakes
2 2/3 teaspoons minced, garlic
1/3 teaspoon kosher, salt
1/3 cup keto, mayonnaise
1 1/3 large, egg yolk
2 2/3 teaspoons fresh, lemon juice
rendered bacon fat &, olive oil
Directions
1. Preheat oven to 400F.

2. Separate asparagus into 6 bundles (about 11 stalks per bundle). Cut off bottom 1 inch of
asparagus if needed. Wrap each bundle in 1 piece of bacon, starting from the bottom of the stalks
and working upward. Then transfer asparagus to a foil wrapped baking sheet. Season with olive oil,
salt, pepper, and red chili flakes.

3. Bake for 20-22 minutes, then broil for additional 2-5 minutes to allow bacon to crisp up.

4. While baking, combine garlic, mayo, egg yolk, rendered fats from the baking pan, salt, and lemon
juice. Mix together well until an aioli is smooth.

298
The Ketosis Cookbook Side Dishes

Baked Asparagus with Balsamic Butter Sauce

Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 6g Protein: 1g Net Carbs: 1g

Ingredients
1 bunch, asparagus spears, trimmed
2 tablespoons butter
1 tablespoon soy sauce
1 teaspoon balsamic vinegar
salt and, pepper, to taste
Directions
1. Preheat oven to 400 degrees F (200 degrees C).

2. Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and
pepper.

3. Bake asparagus 12 minutes in the preheated oven, or until tender.

4. Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and
balsamic vinegar. Pour over the baked asparagus to serve.

299
The Ketosis Cookbook Side Dishes

Broccoli and Cheese Fritters Servings: 4

Prep Time: 5 min, Cook Time: 10 min Per Serving – Fat: 44g Protein: 12g Net Carbs: 6g

Ingredients
3/4 cup almond flour
1/4 cup + 3 tbsp., flaxseed, meal
4 ounces fresh, broccoli
4 ounces mozzarella cheese
2 large, eggs
2 teaspoons
salt and, pepper, to taste
1/4 cup keto, mayonnaise
1/4 cup fresh chopped, dill, (or 1 tbsp. dried dill)
1/2 tbsp., lemon juice
salt and, pepper, to taste
Directions
1. Add broccoli to a food processor and process until broccoli is completely broken down. Mix
together the dry ingredients with the broccoli.

2. Add the eggs and mix together well until everything is well blended. Roll the batter into balls and
then coat with flaxseed meal.

3. Heat your deep fat fryer to 375F, then lay fritters inside the basket, not over-filling it. Fry the
fritters until golden brown, about 3-5 minutes. Once done, lay on paper towels to drain excess
grease and season to your tastes.

300
The Ketosis Cookbook Side Dishes

Broccoli-Cauliflower Bake Servings: 8

Per Serving – Fat: 11g Protein: 4g Net Carbs: 6g
Prep Time: 20 min, Cook Time: 20 min

Ingredients
4 cups broccoli florets
3 cups cauliflower, florets
1/2 cup chopped, onion
1 tablespoon butter
1 (10) ounce can condensed cream of mushroom soup or cream of,
chicken soup
3 ounces American, cheese
1/4 cup whole, milk
1/2 teaspoon dried basil, thyme, or, marjoram, crushed
3/4 cup soft keto, bread
1 tablespoon butter or, margarine, melted
ounce
Directions
1. In a large saucepan cook broccoli and cauliflower, covered, in a small amount of boiling lightly
salted water for 6 to 8 minutes or until vegetables are almost crisp-tender. Drain well. Remove
broccoli and cauliflower from pan; set aside.

2. In the same saucepan cook onion in 1 tablespoon hot butter over medium heat until tender,
stirring occasionally. Stir in soup, cheese, milk, and basil. Cook and stir over medium-low heat until
bubbly and cheese melts. Stir in cooked broccoli and cauliflower. Transfer mixture to a 1-1/2-quart
casserole. Toss together bread crumbs and the 1 tablespoon melted butter; sprinkle over vegetable
mixture.

3. Bake, uncovered, in a 375 degree F oven about 20 minutes or until heated through.

301
The Ketosis Cookbook Side Dishes

Cauliflower Mushroom Risotto Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 17g Protein: 15g Net Carbs: 8g

Ingredients
2 tbsp., olive oil
4 garlic
8 medium baby belle, mushrooms
2 cups chicken broth
4 cups cauliflower, riced
1/2 cup heavy cream
1/2 cup Parmesan cheese
salt and, pepper, to taste
Directions
1. Chop florets and place in a food processor. Process them until they’re about the size of couscous.
In a pan or small pot, cook garlic and mushrooms in a tablespoon of olive oil over medium heat.
When the garlic is fragrant, add chicken broth and your riced cauliflower. Stir very well. Lower the
heat so that the whole dish simmers and cover. Let steam for 5-7 minutes.

2. After the cauliflower has cooked a bit, remove the cover and let some of the chicken broth
evaporate and cook the cauliflower more. This should take about 5-10 minutes. Once there is no
moisture at the bottom of the pan when stirred, add the heavy cream, parmesan cheese and your
spices. Stir until parmesan has melted and serve.

302
The Ketosis Cookbook Side Dishes

Cauliflower Rice Servings: 4

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 1g Protein: 2g Net Carbs: 3g

Ingredients
1 large head, cauliflower, cut into large chunks
2 tablespoons extra-virgin, olive oil
salt and ground black, pepper, to taste
Directions
1. Place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.

2. Heat olive oil in a skillet over medium heat; add cauliflower 'rice', salt, and pepper. Cover skillet
and cook until heated through, 3 to 5 minutes. Remove lid and fluff with a fork.

303
The Ketosis Cookbook Side Dishes

Coconut Walnut Squash Servings: 4

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 2g Protein: 6g Net Carbs: 10g

Ingredients
4 tablespoons coconut, oils
2 large yellow, squash, shredded
2 large, tomatoes, cut into large chunks
2 cups walnuts
6 garlic cloves, minced
Directions
1. Melt coconut oil in a skillet over medium heat. Stir squash, tomato, walnuts, and garlic into
coconut oil; cook and stir until heated through, 3 to 5 minutes.

304
The Ketosis Cookbook Side Dishes

Crab Ranch Gorgonzola Slaw Servings: 4

Prep Time: 15 min Per Serving – Fat: 2g Protein: 5g Net Carbs: 8g

Ingredients
2/3 pound coleslaw mix
1/2 pound crabmeat, divided
5 grape, tomatoes, quartered
3/4 tablespoons Italian, parsley, chopped

1 tablespoons, chives, chopped

1/2 ounce hidden valley original ranch seasoning, mix
1 1/2 ounces gorgonzola, crumbled
1/2 ounce Parmesan cheese, shredded
1/2 cup whole, buttermilk
1/4 cup keto, mayonnaise
1/4 cup Greek, yogurt
1 1/2 teaspoons lemon zest
3/8 teaspoon black pepper
Directions
1. Combine dressing ingredients in a large mixing bowl. Mix well. Fold in 1/2 of the crab meat,
tomatoes, parsley and chives.

2. Chill in fridge for at least 1 hour. When ready to serve, top slaw with remaining crab meat and
fried garlic.

305
The Ketosis Cookbook Side Dishes

Easy Mint Sugar Snap Peas Servings: 4

Prep Time: 6 min, Cook Time: 4 min Per Serving – Fat: 3g Protein: 9g Net Carbs: 11g

Ingredients
2 teaspoons olive oil
3/4 pound sugar snap, peas, trimmed
3 green, onions, chopped
1 clove garlic, chopped
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon chopped, fresh mint
Directions
1. Heat oil in a large skillet over medium heat. Add the sugar snap peas, green onion, and garlic.
Season with salt and pepper. Stir-fry for 4 minutes, then remove from heat and stir in the mint
leaves.

306
The Ketosis Cookbook Side Dishes

Fried Mac & Cheese Servings: 4

Prep Time: 5 min, Cook Time: 15 min Per Serving – Fat: 16g Protein: 14g Net Carbs: 7g

Ingredients
1 cauliflower, riced
1 1/2 cups shredded, Cheddar cheese
3 large, eggs
2 teaspoons paprika
1 teaspoon turmeric
3/4 teaspoon rosemary
Directions
1. Rice the Cauliflower in a food processor and cook it in the microwave for 5 minutes. Dry it out by
wringing it in a kitchen towel or paper towels. You want as little moisture as possible.

2. Add your eggs one at a time - you don't want a watery mixture, cheese, and spices to cauliflower
and mix together. Form small balls out of the cauliflower mixture.

3. Heat olive oil and coconut oil in a pan, on high. Fry all both sides, turning, until crisp.

307
The Ketosis Cookbook Side Dishes

Garlic and Cheddar Cauliflower Mash

Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 11g Protein: 5g Net Carbs: 7g

Ingredients
1 cauliflower, chopped
2 garlic
1 bay leaf
water, to cover
1/2 cup shredded, Cheddar cheese
2 tablespoons butter
2 tablespoons sour cream
salt and ground black, pepper, to taste
Directions
1. Place cauliflower, garlic, and bay leaf in a pot; pour in enough water to cover. Bring mixture to a
boil and cook until cauliflower is tender, about 20 minutes. Drain and discard bay leaf.

2. Transfer cauliflower and garlic to a blender; add Cheddar cheese, butter, and sour cream. Blend
mixture until desired consistency is reached; season with salt and pepper.

308
The Ketosis Cookbook Side Dishes

Greek Green Beans Servings: 6

Prep Time: 10 min, Cook Time: 20-23 min Per Serving – Fat: 6g Protein: 2g Net Carbs: 3g
Ingredients
1/2 cup chopped, onion
1 clove garlic, minced
2 tablespoons olive oil
1 28 ounce can diced, tomato
1/4 cup sliced pitted ripe, olives
1 teaspoon dried, oregano, crushed
1 - 16 ounce package, French-style green bean, thawed and drained
1/2 cup crumbled feta, cheese, (2 oz.)
Directions
1. In a large skillet cook onion and garlic in hot oil about 5 minutes or until tender. Add undrained
tomatoes, olives, and oregano. Bring to boiling; reduce heat. Boil gently, uncovered, for 10 minutes.
Add beans. Return to boiling. Boil gently, uncovered, about 8 minutes or until desired consistency
and beans are tender.

2. Transfer to a serving bowl; sprinkle with cheese. If desired, serve with a slotted spoon.

309
The Ketosis Cookbook Side Dishes

Greek Noodle Salad Servings: 4

Prep Time: 15 m Per Serving – Fat: 10g Protein: 1g Net Carbs: 2g

Ingredients
2 zucchini
1/4 English, cucumber, chopped
10 cherry, tomatoes, halved, or more to taste
10 pitted kalamata, olives, halved, or more to taste
1/4 cup thinly sliced, red onion
2 ounces crumbled reduced-fat, feta cheese
2 tablespoons extra-virgin, olive oil
2 tablespoons fresh, lemon juice
1 teaspoon dried, oregano
salt and ground black, pepper, to taste
Directions
1. Cut zucchini into noodle-shaped strands using a spiralizing tool. Place noodles in a large bowl and
top with cucumber, tomatoes, olives, red onion, and feta cheese.

2. Whisk olive oil, lemon juice, oregano, salt, and pepper together in a bowl until dressing is smooth;
pour over noodle mixture and toss to coat. Marinate salad in refrigerator for 10 to 15 minutes.

310
The Ketosis Cookbook Side Dishes

Greek Rice Servings: 6

Prep Time: 45 min, Cook Time: 15 min Per Serving – Fat: 46g Protein: 2g Net Carbs: 8g

Ingredients
1/2 yellow, onion, diced small
1/4 cup fresh, lemon juice
1 head cauliflower, cut into large florets
1/2 red bell, pepper, diced small
1/2 cup grape, tomato, halved
3 tablespoons chopped, fresh mint
1/4 cup extra virgin, olive oil
salt and ground black, pepper, to taste
Directions
1. Stir onion and lemon juice together in a bowl; let rest until onion flavor mellows, about 30
minutes. Drain onion, reserving lemon juice.

2. Shred cauliflower in a food processor until it is the size of small rice grains.

3. Place cauliflower in a skillet over medium heat. Cover and cook, stirring occasionally, until
cauliflower is steamed, 8 to 10 minutes. Remove the lid and stir red bell pepper and grape tomatoes
into cauliflower; cook, stirring occasionally, until heated through, about 3 minutes. Add onion and
mint to cauliflower mixture; cook and stir until heated through, about 3 minutes.

4. Whisk olive oil, 3 tablespoons reserved lemon juice, salt, and pepper together in a bowl. Pour
lemon juice mixture over cauliflower mixture and toss to coat. Season with salt and black pepper to
taste.

311
The Ketosis Cookbook Side Dishes

Tater Tots Servings: 4

Per Serving – Fat: 1g Protein: 3g Net Carbs: 4g
Prep Time: 10 min, Cook Time: 20 min

Ingredients
1 medium head, cauliflower
1/4 cup parmesan, cheese, grated
2 ounces mozzarella, cheese, shredded
1 large, egg
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 teaspoons psyllium husk powder
salt and, pepper, to taste
1 cup frying oil (I used, bacon, fat)
Directions
1. Cut cauliflower head into florets. Steam until tender. Pulse in food processor until it resembles
mashed potatoes. Let cauliflower cool, then put into a dish cloth and wring out any excess water.

2. Add cheese, egg, and spices. Mix together until mixture is thickened and can be worked with. Add
extra psyllium husk powder 1 tsp. at a time if needed.

3. Roll batter into tater tots, then heat oil. Fry 6-9 at a time, flipping as they brown on each side. Lay
on paper towels to cool, then serve.

312
The Ketosis Cookbook Side Dishes

Kohlrabi Parmesan Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 2g Protein: 3g Net Carbs: 1g

Ingredients
3 tablespoons butter or, margarine
4 small kohlrabies (about 1 pound), peeled and coarsely shredded (3
cups)
1 medium red or green sweet, pepper, chopped (3/4 cup)
1 medium, carrot, coarsely shredded (1/2 cup)
1/4 cup grated parmesan or, Romano cheese
2 teaspoons snipped fresh, thyme
1/8 teaspoon salt
1/8 teaspoon cracked, black pepper
grated, Parmesan cheese, (optional)
fresh, thyme
Directions
1. In a large skillet melt margarine or butter. Stir in shredded kohlrabi, chopped red or green sweet
pepper, and shredded carrot. Cook and stir for 4 to 5 minutes or until vegetables are crisp-tender.

2. Stir in the 1/4 cup Parmesan or Romano cheese, thyme, salt, and pepper. Sprinkle with
additional Parmesan or Romano cheese, if desired. Garnish with fresh thyme. Makes 4 servings.

313
The Ketosis Cookbook Side Dishes

Marinated Summer Slaw Servings: 8

Per Serving – Fat: 2g Protein: 1g Net Carbs: 5g
Prep Time: 2 hrs, Cook Time: 5 min

Ingredients
1 (10-ounce) package shredded, cabbage
1 cucumber, peeled and chopped
1 green bell, pepper, chopped (optional)
1 large, tomato, peeled and chopped
1 bunch green, onion, chopped
1/2 teaspoon liquid, stevia
1/2 cup vegetable oil
1/4 cup white vinegar
salt and ground black, pepper, to taste
Directions
1. Combine cabbage, cucumber, green bell pepper, tomato, and green onions in a large bowl.

2. Stir sugar, vegetable oil, vinegar, salt, and pepper together in a saucepan and cook over medium
heat until sugar dissolves, about 5 minutes. Remove from heat and allow to cool. Pour marinade
over vegetables and stir to coat. Marinate slaw in the refrigerator for at least 2 hours.

314
The Ketosis Cookbook Side Dishes

Pan-Fried Asparagus Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 18g Protein: 2g Net Carbs: 2g

Ingredients
1/4 cup butter
2 tablespoons olive oil
1 teaspoon coarse, salt
1/4 teaspoon ground, black pepper
3 cloves garlic, minced
1 pound fresh, asparagus spears , trimmed
Directions
1. Melt butter in a skillet over medium-high heat. Stir in the olive oil, salt, and pepper. Cook garlic in
butter for a minute, but do not brown. Add asparagus, and cook for 10 minutes, turning asparagus
to ensure even cooking.

315
The Ketosis Cookbook Side Dishes

Roasted Brussels Sprouts Servings: 6

Prep Time: 10 min, Cook Time: 40 min Per Serving – Fat: 7g Protein: 3g Net Carbs: 4g

Ingredients
1 1/2 lbs., Brussels sprouts
3 tablespoons olive oil
1/2-3/4 teaspoon kosher, salt
1/2 teaspoon lemon-pepper seasoning or 1/2 teaspoon ground, black
pepper
Directions
1. Preheat oven to 400°F.

2. Cut off the ends of the Brussels sprouts and pull off any yellow outer leaves. Mix the sprouts in a
bowl with the olive oil, salt, and lemon-pepper seasoning and then transfer them to a sheet pan.

3. Bake for 35 to 40 minutes, until crisp outside and tender inside. Shake the pan from time to time
to brown the Brussels sprouts evenly.

4. Sprinkle with more kosher salt and the end and serve hot.

316
The Ketosis Cookbook Side Dishes

Roasted Cauliflower and Garlic Servings: 4

Prep Time: 10 min, Cook Time: 30 min Per Serving – Fat: 15g Protein: 2g Net Carbs: 8g

Ingredients
1 large, cauliflower, washed and trimmed
16 garlic cloves, peeled and lightly crushed
1 - 2 teaspoon minced fresh, rosemary
1 teaspoon salt
1/4 - 1/2 teaspoon black pepper
1/4 cup olive, oil, adding more to taste
more olive, oil , to drizzle if wanted
Directions
1 Preheat oven to 450 ° F.

2. Mix oil, rosemary, salt, pepper and garlic together, toss in cauliflower and place in a large
casserole dish in one layer.

3. Roast in a preheated oven at 450 degrees for 20 minutes; give a toss and bake for 10 more
minutes.

317
The Ketosis Cookbook Side Dishes

Sautéed Okra and Tomatoes Servings: 6

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 1g Protein: 4g Net Carbs: 5g

Ingredients
2 slices bacon
1 pound frozen, okra, thawed and sliced
1 small, onion, chopped
1/2 green bell, pepper, chopped
2 celery, chopped
1 (14.5-ounce) can stewed tomatoes
salt and, pepper, to taste
Directions
1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble, and set aside.

2. Remove bacon from pan and sauté okra, onion, pepper and celery until tender. Add tomatoes, salt
and pepper and cook until tomatoes are heated through. Garnish with crumbled bacon, if desired.

318
The Ketosis Cookbook Side Dishes

Sautéed Spinach with Cashews Servings: 4

Prep Time: 5 min, Cook Time: 10 min Per Serving – Fat: 2g Protein: 5g Net Carbs: 4g

Ingredients
1 teaspoon vegetable oil
1 teaspoon sesame oil
1/2 cup chopped unsalted cashews
1 (10) ounce bag fresh baby, spinach
2 tablespoons lime zest
2 tablespoons lime juice
1/2 teaspoon salt
1/4 teaspoon freshly ground, black pepper
Directions
1. In a skillet, heat vegetable oil and sesame oil over medium-high heat. Add cashews and toast for
2 minutes, or until fragrant. Add spinach and cook for 5 to 6 minutes, or until spinach is wilted. Add
lime zest, lime juice, salt, and pepper. Stir to combine. Cook for 1 to 2 minutes, or until heated
through.

319
The Ketosis Cookbook Side Dishes

Simple Creamed Spinach Servings: 4

Prep Time: 5 min, Cook Time: 15 min Per Serving – Fat: 6g Protein: 5g Net Carbs: 5g

Ingredients
13 1/3 ounces frozen, spinach
4 tbsp., Parmesan cheese
4 ounces cream cheese
2 2/3 tbsp., sour cream
1/3 teaspoon garlic powder
1/3 teaspoon onion powder
salt and, pepper, to taste
Directions
1. Defrost frozen spinach in the microwave. Add to pan on medium-high heat and let excess water
boil off. Add seasoning and cream cheese to the pan. Stir together until cream cheese has melted.
Add sour cream and parmesan and mix together well until the creamed spinach is thickened.

320
The Ketosis Cookbook Side Dishes

Smoked Collard Greens Servings: 5

Prep Time: 30 min, Cook Time: 2 hrs. Per Serving – Fat: 9g Protein: 7g Net Carbs: 1g

Ingredients
1/8 cup olive oil
1 tablespoon minced, garlic
2 1/2 cups chicken stock
1 smoked drumstick
2 1/2 collard greens - rinsed, trimmed and chopped
salt and black, pepper, to taste
1/2 tablespoon crushed red, pepper, flakes (optional)
2 slices cooked, bacon, chopped
Directions
1. Heat olive oil in a large pot over medium heat. Add garlic, and gently sauté until light brown. Pour
in the chicken stock, and add the turkey leg. Cover the pot, and simmer for 30 minutes.

2. Add the collard greens and bacon to the cooking pot, and turn the heat up to medium-high. Let
the greens cook down for about 45 minutes, stirring occasionally.

3. Reduce heat to medium, and season with salt and pepper to taste. Continue to cook until the
greens are tender and dark green, 45 to 60 minutes. Drain greens, reserving liquid. Mix in red
pepper flakes if desired. Use liquid to reheat leftovers.

321
The Ketosis Cookbook Side Dishes

Tomatoes Provencal Servings: 4

Prep Time: 5 min, Cook Time: 15 min Per Serving – Fat: 5g Protein: 3g Net Carbs: 1g

Ingredients
2 tomatoes
1 dash garlic salt
3 teaspoons fresh, oregano
1/2 teaspoon fresh, basil
1 teaspoon sesame seeds
2 teaspoons olive oil
4 tablespoons grated Parmesan or, Romano cheese
Directions
1. Slice tomatoes in half and place sliced side up in shallow baking pan.

2. Drizzle the remaining ingredients on the tomatoes in the order listed.

3. Place under broiler or in oven (400 degrees F) for just a few minutes, until cheese is golden.

322
The Ketosis Cookbook Side Dishes

Twice Baked Cauliflower Servings: 6

Per Serving – Fat: 19g Protein: 10g Net Carbs: 8g
Prep Time: 30 min, Cook Time: 20-25 min

Ingredients
1 large head, cauliflower
4 ounces cream cheese, cut into cubes
1/2 cup sour cream
1/4 cup minced, green onions
1/4 cup freshly grated parmesan, cheese, (or more)
6 slices bacon, (or more), cooked until very crisp, fat blotted
and then crumbled
1 cup grated sharp, Cheddar cheese
Directions
1. Preheat oven to 350F/180C. Spray a glass casserole dish with olive oil or non-stick spray.

2. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling
salted water until cauliflower is tender, but not overly soft. Drain well and mash with potato
masher, leaving some chunks.

3. While cauliflower is cooking, cook the bacon and crumble, slice green onions, cube the cream
cheese, measure sour cream, and measure Parmesan. Mix cream cheese, sour cream, green onion,
Parmesan, and 3/4 of the crumbled bacon into the drained cauliflower.

4. Spread evenly in a 1.5 Quart Glass Casserole Dish. Sprinkle with cheddar cheese and reserved
bacon. Bake 20-25 minutes covered, or until hot and bubbly. Remove the lid and bake about 10
minutes more, or until the cheese is slightly browned. Serve hot.

323
The Ketosis Cookbook Side Dishes

Zucchini Fries Servings: 6

Prep Time: 20 min, Cook Time: 25 min Per Serving – Fat: 10g Protein: 8g Net Carbs: 1g
Ingredients
2 zucchini
1 tablespoon salt
2 eggs
1/2 cup ground, almonds
1/2 cup grated, Parmesan cheese
1/2 teaspoon dried Italian herb, or to taste
Directions
1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.

2. Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. Place zucchini fries into a
colander and sprinkle with salt. Let the zucchini pieces drain for at least 1 hour to remove excess
liquid.

3. Beat eggs in a shallow bowl. Mix almonds, Parmesan cheese, and Italian seasoning in a second
shallow bowl. Rinse salt off zucchini and pat dry with paper towels.

4. Dip each zucchini piece into beaten egg and roll in the almond coating. Place coated fries on
prepared baking sheet and bake in the preheated oven until the zucchini are tender and the coating
is crisp and browned, about 25 minutes, turning them halfway through cooking time.

324
The Ketosis Cookbook Side Dishes

Mac and Cheese Servings: 6

Prep Time: 20 min., Cook Time: 1 h 15 m Per Serving – Fat: 17g Protein: 18g Net Carbs: 8g

Ingredients
1 head cauliflower
1 sweet, onion, (such as Vidalia®), thinly sliced
1 cup grated, mozzarella cheese
1 cup grated, Monterey Jack cheese
3/4 cup grated, gouda cheese
1/4 teaspoon cayenne, pepper, (optional)
salt and ground, pepper, to taste
3/4 cup milk, more is necessary for consistency
1/2 cup bread crumbs, or as needed (optional)
Directions
1. Preheat oven to 375 degrees F (190 degrees C). Grease a Dutch oven or baking dish.

2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer.
Bring water to a boil. Add cauliflower, cover, and steam until slightly tender, 5 to 6 minutes.
Remove cauliflower and cool until easily handled. Break cauliflower into bite-size pieces and lightly
press with paper towel to remove access water.

3. Layer cauliflower, onion, mozzarella cheese, Monterey Jack cheese, and Gouda cheese in the
Dutch oven; season with cayenne pepper, salt, and black pepper. Pour milk over cheese layer. Cover
Dutch oven.

4. Bake in the preheated oven for 45 minutes. Remove cover and stir mixture. Sprinkle bread
crumbs over the top. Continue baking until top is browned, 20 to 30 minutes more. Cool for 5
minutes before serving.

325
The Ketosis Cookbook Side Dishes

Zucchini Pasta Servings: 4

Prep Time: 20 min, Cook Time: 5 m Per Serving – Fat: 14g Protein: 0g Net Carbs: 0g

Ingredients
4 zucchinis, peeled
4 tablespoons olive oil
1 cup water
salt and ground black, pepper, to taste
Directions
1. Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are
reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long strips; discard
seeds. Slice the zucchini into thinner strips resembling spaghetti.

2. Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute. Add
water and cook until zucchini is softened, 5 to 7 minutes. Season with salt and pepper.

326
The Ketosis Cookbook Snacks

327
The Ketosis Cookbook Snacks

Cucumber Sandwich
Prep Time: 15 min. Per Serving – Fat: 9g Protein: 3g Net Carbs: 9g

Ingredients
1 cucumber
2 tablespoons boursin or allouette herbed, cheese
5 slices good quality deli meat (we used ham)
Directions
1. Peel strips of skin off of the cucumber, make it look like it's striped.

2. Cut the cucumber in half and cut the cucumber in half again along the length of the cucumber.

3. Scoop out all of the seeds with a spoon. In the top hollowed out half spread the cheese of your
choice and in the bottom half place your deli meat.

328
The Ketosis Cookbook Snacks

Almond Garlic Crackers Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 17g Protein: 4g Net Carbs: 4g

Ingredients
1/2 cup almond meal, almond flour
1/2 cup ground flax seed

1/3 cup shredded, Parmesan cheese

1 teaspoon garlic powder
1/2 teaspoon salt
Directions
1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

2. Mix almond meal, ground flax seed, water, Parmesan cheese, garlic powder, and salt together in a
bowl. Set aside until water is absorbed and dough holds together, 3 to 5 minutes.

3. Put dough on the prepared baking sheet and top with waxed paper or plastic wrap. Flatten the
dough to 1/8-inch thick using a rolling pin or your hands. Remove waxed paper. Score the dough
with a knife to make indentations of where you will break the crackers apart.

4. Bake in the preheated oven until golden brown, about 15 minutes. Remove baking sheet from
oven and cool crackers to room temperature, at least 30 minutes; break into individual crackers.

329
The Ketosis Cookbook Snacks

Buffalo Chicken Wings Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 3g Protein: 15g Net Carbs: 11g

Ingredients
1/2 cup all-purpose, flour
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
10 chicken wings
oil, for deep frying
1/4 cup butter
1/4 cup hot sauce
1 dash ground, black pepper
1 dash garlic powder
Directions
1. In a small bowl mix together the flour, paprika, cayenne pepper and salt. Place chicken wings in a
large nonporous glass dish or bowl and sprinkle flour mixture over them until they are evenly
coated. Cover dish or bowl and refrigerate for 60 to 90 minutes.

2. Heat oil in a deep fryer to 375 degrees F (190 degrees C). The oil should be just enough to cover
wings entirely, an inch or so deep. Combine the butter, hot sauce, pepper and garlic powder in a
small saucepan over low heat. Stir together and heat until butter is melted and mixture is well
blended. Remove from heat and reserve for serving.

3. Fry coated wings in hot oil for 10 to 15 minutes, or until parts of wings begin to turn brown.
Remove from heat, place wings in serving bowl, add hot sauce mixture and stir together. Serve.

330
The Ketosis Cookbook Snacks

Cauliflower Popcorn Servings: 4

Prep Time: 10 min, Cook Time: 1 hr. Per Serving – Fat: 1g Protein: 2g Net Carbs: 7g

Ingredients
1 head, cauliflower
4 tablespoons, olive oil
1 teaspoon salt, to taste
Directions
1. Preheat oven to 425 degrees.

2. Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the
size of ping-pong balls. In a large bowl, combine the olive oil and salt, whisk, then add the
cauliflower pieces and toss thoroughly.

3. Line a baking sheet with parchment for easy cleanup (you can skip that, if you don't have any)
then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until most
of each piece has turned golden brown.

331
The Ketosis Cookbook Snacks

Cheese Chips Servings: 4

Prep Time: 10 min, Cook Time: 10 min Per Serving – Fat: 3g Protein: 2g Net Carbs: 0g

Ingredients
1/8 cup Cheddar cheese, shredded
1/4 tablespoon flaxseed, meal
Directions
1. Preheat your oven to 425F.

2. Create 2 Tbsp. mounds of cheddar cheese on a silicone non-stick pad. Spread out a pinch of flax
seed over each chip until you use up all 3 Tbsp. of it. Try to distribute it evenly. Add the seasonings
of your choice to each chip.

3. Bake for 10 minutes and remove from the oven. Let them cool and transfer them to a plate, serve
with low carb salsa and enjoy!

332
The Ketosis Cookbook Snacks

Cheeseburger Muffins Servings: 9

Prep Time: 15 min, Cook Time: 35 min Per Serving – Fat: 19g Protein: 15g Net Carbs: 3g

Ingredients
1/2 cup blanched, almond flour 1/2 teaspoon
1/2 cup meal 1/2 teaspoon
1 teaspoon 2 tbsp.
1/2 teaspoon 1/2 cup cheddar, Cheddar cheese, (~1.5 oz.)
1/4 teaspoon pepper 18 baby (~1 pickle)
2 large, eggs 2 tbsp. reduced sugar
1/4 cup 2 tbsp.
16 ounces ground beef salt and, pepper, to taste
Directions
1. Pre-heat oven to 350F and partially cook ground beef in a hot pan with seasonings. Once seared,
turn the pan off.

2. Mix together the dry ingredients for the muffins then mix the wet ingredients into the dry.

3. Divide up the mixture for the muffins into silicone muffin cups. Indent the muffin to give space for
the ground beef and fill each muffin with ground beef mixture.

4. Bake for 15-20 minutes or until muffins are browned slightly on the outside. Remove from the
oven and top with some cheese, then broil for an additional 1-3 minutes.

5.Let cool for 5-10 minutes, then remove from the silicone muffin cups, add toppings, and enjoy!

333
The Ketosis Cookbook Snacks

Chicken Lettuce Wraps with Spicy Peanut Sauce

Servings: 4

Prep Time: 15 min, Cook Time: 15 min Per Serving – Fat: 11g Protein: 1 Net Carbs: 4g

Ingredients
1 pound grilled, chicken breast, diced 4 large Boston (Bibb) leaves (about 2 heads)
1 1/2, minced 4 wedges
1/2 tablespoon grated fresh snipped fresh (optional)
1/2 teaspoon Chinese five-spice powder or 12 drops liquid, stevia
1 cup coarsely shredded (1 small bunch) 1/8 cup crunchy
1/2 small red, onion, thinly sliced 1 tablespoon
salt and ground, black pepper 1/2 tablespoon
1/2 recipe spicy peanut sauce or 1/2 cup Asian (sriracha sauce)
Directions
1. In a large nonstick skillet cook turkey over medium-high heat for 5 minutes, breaking up turkey
with a wooden spoon. Stir in garlic, ginger, and 1/2 teaspoon of the five-spice powder; cook about 5
minutes more or until turkey is no longer pink. Using a slotted spoon transfer turkey mixture to a
bowl; set aside.

2. In the same skillet cook broccoli, onion, and the remaining 1/2 teaspoon five-spice powder about
4 minutes or just until broccoli and onion are tender. Stir in the turkey mixture; heat through.
Season to taste with salt and pepper.

3. To serve, spoon about 1 tablespoon Spicy Peanut Sauce on each lettuce leaf. Divide turkey-
broccoli mixture among lettuce leaves. Squeeze a lime wedge over the turkey-broccoli mixture on
each wrap. If desired, top with cilantro. Fold in the two opposite sides of the lettuce leaf; fold one of
the remaining sides over the filling and tuck it under the other side. Serve immediately.

1. In a small saucepan combine sugar, peanut butter, water, and vegetable oil. Heat over medium-
low heat just until bubbly and mixture looks smooth (it will look a little curdled before this stage),
stirring frequently. Season to taste with Asian chili sauce.

334
The Ketosis Cookbook Snacks

Corndog Muffins Servings: 4

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 40g Protein: 12g Net Carbs: 6g

Ingredients
1/2 cup blanched, almond flour
1/2 cup flaxseed, meal
1 tbsp. psyllium husk powder
36 drops liquid, stevia
1/4 teaspoon salt
1/4 teaspoon
1/4 cup butter, melted
1 large, egg
1/3 cup sour cream
1/4 cup coconut milk
10 little Smokies (or 3 hot dogs)
Directions
1. Pre-heat oven to 375F.

2. Mix together all of the dry ingredients in a bowl. Add egg, sour cream, coconut milk, and butter
and then mix well.

3. Divide the batter up between 20 well-greased mini-muffin slots.

4. Slice Little Smokies in half and insert into the middle of each muffin.

5. Bake for 12 minutes and then broil for 1-2 minutes until the tops are lightly browned. If needed,
push the pieces of hot dog back into the muffin if they rose with the batter.

6. Let the muffins cool for a few minutes in the tray, then remove and let cool on a wire rack.

335
The Ketosis Cookbook Snacks

Crispy Baked Radish Chips Servings: 4

Prep Time: 5 min, Cook Time: 15 min Per Serving – Fat: 0g Protein: 0g Net Carbs: 5g

Ingredients
10 -15 large, radishes, radishes
Salt, to taste
Pepper, to taste
Directions
1. Preheat oven to 375 degrees.

2. Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with non-
stick cooking spray. Lightly mist radish slices with cooking spray and then sprinkle with salt and
pepper.

3. Bake for 10 minutes, flip, and bake for another 5-10 minutes or until crisp. Time may vary so
watch these after flipping.

336
The Ketosis Cookbook Snacks

Garlic Parmesan Flax Seed Crackers

Servings: 4

Prep Time: 5 mins, Cook Time: 18 mins Per Serving – Fat: 6g Protein: 8g Net Carbs: 0g

Ingredients
2 cups flax seed meal
2/3 cup Parmesan cheese, grated
3 teaspoons garlic powder
1 teaspoon salt
1 cup water
Directions
1. Heat oven to 400°F.

2. Mix all ingredients together and spoon onto sheet pan which is covered with a silicone mat or
greased parchment paper. Cover the mixture with a piece of parchment or waxed paper. Even out
the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a
rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or
that part will overcook before the center firms up. So after you spread it out, go around the edges
with your finger and push the thin part inwards to even it up.

3. Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little
brown around the edges, remove from oven. Let cool completely and break into pieces.

337
The Ketosis Cookbook Snacks

Kale Chips Servings: 4

Prep Time: 5 min, Cook Time: 20 min Per Serving – Fat: 1g Protein: 1g Net Carbs: 0g

Ingredients
1 bunch, kale, ribs removed and leaves torn into pieces
1 tablespoon coconut, oil
1 pinch, garlic salt
salt and ground black, pepper, to taste
Directions
1. Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.

2. Put kale in a bowl and add coconut oil; mix with your hands until evenly coated. Spread coated
kale onto the prepared baking sheet. Sprinkle garlic salt, salt, and pepper over kale.

3. Place baking sheet in the oven and turn off oven. Leave kale in the oven until crisp, about 20
minutes.

338
The Ketosis Cookbook Snacks

Mock Cinnabon Servings: 4

Prep Time: 3 min Per Serving – Fat: 2g Protein: 12g Net Carbs: 5g

Ingredients
2 cups cottage cheese
4 packets splenda
28 halves, toasted if you prefer
4 drops maple extract
ground cinnamon
Directions
1. Combine cottage cheese, maple extract, and sugar substitute.

2. Sprinkle with cinnamon (no limit) and top with pecan halves.

339
The Ketosis Cookbook Snacks

Nutty Almond Crackers Servings: 5

Prep Time: :30, Cook Time: :15 Per Serving – Fat: 26g Protein: 3g Net Carbs: 5g

Ingredients
1 cup almond flour
2 tablespoons finely chopped, walnuts
1 1/2 teaspoons flax seed meal
1/2 teaspoon salt
2 tablespoons water
1 1/2 teaspoons olive oil
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

2. Mix almond flour, walnuts, flax seed meal, and salt together in a bowl until well combined. Add
water and olive oil; mix until dough is moist and holds together.

3. Turn dough onto prepared baking sheet. Place a second piece of parchment over dough. Roll
dough, using a rolling pin, into a 1/16-inch thick rectangle. Remove top piece of parchment paper
and cut sides of dough to make an even rectangle. Add excess dough to corners or 1 end of rectangle
and re-roll to uniform thickness.

4. Cut dough into 1-inch squares using a pizza cutter, keeping dough still attached. Bake in the
preheated oven until outside edges of dough are browned, about 15 minutes. Cool crackers on the
baking sheet; break into squares.

Great with Guacamole & Salsa!

340
The Ketosis Cookbook Snacks

Parmesan Crisps Servings: 11

Prep Time: 25 min, Cook Time: 8 min Per Serving – Fat: 3g Protein: 4g Net Carbs: 0g

Ingredients
2 ounces grated fresh parmesan, cheese, (about 1/2 cup)
1/4 teaspoon freshly ground, black pepper
Directions
1. Preheat oven to 400°.

2. Line a large baking sheet with parchment paper. Spoon cheese by tablespoonful, 2 inches apart
on prepared baking sheet. Spread each mound to a 2-inch diameter. Sprinkle mounds with pepper.
Bake at 400° for 6 to 8 minutes or until crisp and golden. Cool completely on baking sheet. Remove
from baking sheet using a thin spatula.

341
The Ketosis Cookbook Snacks

Pepperoni Pizza Cups Servings: 12

Prep Time: 12 min, Cook Time: 8 min Per Serving – Fat: 3g Protein: 3g Net Carbs: 10g

Description
Total time 20 - 30 min.

Ingredients
12 slices sandwich style, peperoni slices, at leas 2 in wide
12 basil, leaves
12 tablespoons pizza sauce, more if desired
12 mini, mozzarella cheese, balls
garlic powder, (optional)
red pepper flakes, (optional)
1/4 cup sliced hot pickled, banana peppers, (optional)
Directions
1. Preheat oven to 350 degrees

2. Snip 4 - 1/2 inch cuts to help pepperoni fit down into mini muffin pans better.

3. Bake the pepperoni cups for 7 minutes. Cool for a few minutes in the pan so they firm up. Move
cups to a paper towel to drain off the grease.

4. Wipe the grease our of the pan and place the cups back in. Put a small basil leaf in the bottom of
each cup, followed by a little bit of pizza sauce, a dash of garlic powder and a mini mozzarella ball.
May also top with sliced banana pepper if desired.

5. Bake the cups again for 3-5 minutes to melt the cheese.

6. Top with red pepper flakes if desired.

342
The Ketosis Cookbook Snacks

Pesto Zoodle Bowl Servings: 1

Prep Time: 20 min, Cook Time: 5 min Per Serving – Fat: 31g Protein: 5g Net Carbs: 1g

Ingredients
2 tablespoons olive oil, divided
1 medium, zucchini
1 tablespoon basil pesto
1 large, egg
Directions
1. Spiralize the zucchini to make your zoodles.

2. Sauté zoodles in olive oil till slightly tender.

3. Fry egg till crispy on outside, runny inside.

4. Dress zoodles with basil pesto.

4. Top dish with crispy, runny egg.

343
The Ketosis Cookbook Snacks

Pizza Dip Servings: 4

Prep Time: 10 min, Cook Time: 20 min Per Serving – Fat: 27g Protein: 8g Net Carbs: 7g

Ingredients
4 ounces cream cheese
1/4 cup sour cream
1/4 cup keto, mayonnaise
1/2 cup mozzarella, cheese, shredded
salt and, pepper, to taste
1/2 cup tomato sauce
1/2 cup mozzarella, cheese, shredded
1/4 cup Parmesan cheese
6 slices pepperoni, chopped
1 tbsp. green, pepper, sliced
4 black, olives, sliced
1/2 teaspoon Italian seasoning
salt and, pepper, to taste
1 tbsp. green, pepper, sliced
2 tbsp. baby belle, mushrooms, chopped
1/2 teaspoon Italian seasoning
salt and, pepper, to taste
Directions
1. Pre-heat oven to 350F. Measure out the cream cheese and microwave for 20 seconds until room
temperature.

2. Mix the sour cream, mayonnaise, and mozzarella cheese into the cream cheese. Season with salt
and pepper to taste. Divide the mixture between 4 ramekins, then spoon 2 tbsp. Tomato Sauce over
each ramekin.

3. Measure out 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese. Sprinkle mixture over the
top of the sauce evenly and add toppings of choice to your personal pan pizza dips.

4. Bake for 18-20 minutes or until cheese is bubbling. Remove from oven and let cool for a moment
and serve with Keto Breadsticks.

344
The Ketosis Cookbook Snacks

Pork Rind Nachos Servings: 6

Prep Time: 5 m, Cook Time: 5 m Per Serving – Fat: 25g Protein: 23g Net Carbs: 1g

Description
Total Time: 10 m

Ingredients
1 pound ground beef
1 onion, finely diced
salt and, pepper, to taste
2 cups shredded, Cheddar cheese
1 (14.5 ounce) package, pork rinds
1 fresh jalapeno, pepper, sliced
Directions
1. In a large frying pan, brown ground beef with onion, salt and pepper over medium heat. Break
the meat into very small pieces while it is cooking. After the meat is thoroughly cooked, drain off the
grease.

2. Arrange pork rinds on a microwavable platter. Layer with 1/2 of the cheese, the ground beef
mixture, and remaining cheese. Arrange jalapeno peppers on top.

3. Microwave on medium-high until cheese has melted. Serve immediately.

345
The Ketosis Cookbook Snacks

Protein Bars Servings: 16

Prep Time: 20min, Cook Time: 15-20 min, Yield: 16 Per Serving – Fat: 14g Protein: 5g Net Carbs: 8g

Ingredients
1/4 cup plus 2 tbsp., almond flour/meal 1 1/2 teaspoons sugar free, vanilla extract
1 cup almonds, pecans, walnuts, or mixture 1/4 cup powdered, erythritol
1/2 cup unsweetened, flaked, coconut 12-18 drops liquid, stevia
1/4 cup creamy, peanut butter 1/4 cup sugar-free, vanilla, whey protein powder
1/4 cup Coconut Oil, or use part butter 1 large, egg, beaten
1/2 teaspoon salt 1/4 cup sugar-free, dried, cranberries, chopped
1/2 teaspoon cinnamon 1/4 cup sugar-free
Directions
1. Preheat oven to 325 degrees F (163 degrees C.) Grease a 8X8 pan and sprinkle with 2
tablespoons of the almond flour or meal. Spread nuts and coconut on a shallow baking pan and
toast for about 10 minutes, stirring once, until golden brown. Let cool.

2. While nuts are toasting, place peanut butter and coconut oil in a heat-safe bowl and microwave
for about 30 seconds or heat in a small saucepan on stovetop until melted.

3. Remove from heat. Stir until smooth. Add salt, vanilla, and liquid sweetener. Whisk or sift dry
sweetener, whey protein powder, and reserved nut flour or meal together until blended. Stir into
peanut butter and coconut oil mixture.

4. Place cooled nuts and coconut in food processor and pulse until roughly chopped, leaving some
chunks for texture. Stir chopped nuts into batter. Add egg and mix thoroughly. fold in cranberries
and chocolate chips.

5. Press bar mixture evenly into pan. Bake for 15-20 minutes or until brown around the edges.
Don't overcook. Any oil standing on the top should be absorbed as the bars cool. Sprinkle with a
little more almond flour if necessary.

6.Let cool in pan and slice into 16 squares. For easier cutting, chill for 10 minutes. Store in an
airtight container at room temperature or refrigerate for a firmer texture.

346
The Ketosis Cookbook Snacks

Salami Crisps Servings: 4

Prep Time: 3 min, Cook Time: 4 min Per Serving – Fat: 31g Protein: 99g Net Carbs: 2g

Ingredients
24 paper-thin slices (4-inch rounds) genoa, salami, (1/4 lb)
parchment paper
Directions
1. Put oven racks in upper and lower thirds of oven and preheat oven to 325°F.

2. Arrange salami slices in 1 layer on 2 large baking sheets lined with parchment paper. Bake,
switching position of sheets halfway through baking, until edges are crisp and beginning to curl, 10
to 12 minutes. Transfer slices to a rack to cool.

347
The Ketosis Cookbook Snacks

Skillet Pizza Servings: 2

Prep Time: 3 min, Cook Time: 4 min Per Serving – Fat: 7g Protein: 11g Net Carbs: 5g

Ingredients
4 slices lean deli, ham
2 tablespoons pizza sauce
2 tablespoons 1 -2 turkey, pepperoni, chopped
2 mushrooms, sliced
4 tablespoons mozzarella cheese
dash oregano
Directions
1. Preheat a non-stick skillet and brown the ham slices lightly on each side. Spread pizza sauce over
ham and add toppings ending with shredded cheese on top then sprinkle with oregano.

2. Heat gently on med-low setting for1-2 min. Put a lid on pan for about 30-60 seconds to melt the
cheese.

348
The Ketosis Cookbook Snacks

Southwestern Beef Jerky Servings: 16

Prep Time: 30 min, Cook Time: 6 hrs. Per Serving – Fat: 3g Protein: 6g Net Carbs: 8g

Ingredients
1 1/2 cups low carb, beer
1 1/2 cups teriyaki sauce
1 cup Worcestershire sauce
2/3 cup soy sauce
2/3 cup water
6 tablespoons liquid smoke
9 teaspoons low sugar, ketchup
2 teaspoons red pepper flakes
3 teaspoons salt
1 teaspoon onion salt
1/2 teaspoon cracked black, pepper
1/2 teaspoon garlic powder
2 pounds beef round steaks
Directions
1. Stir together beer, teriyaki sauce, Worcestershire sauce, soy sauce, water, liquid smoke, and
ketchup in a large bowl. Stir in red pepper flakes, salt, onion salt, pepper, and garlic powder until
blended.

2. Cut the round steak into long strips about 1 inch wide by 1/4 inch thick. Toss the meat with the
marinade until the strips are well coated. Tightly cover the bowl, and marinate in the refrigerator at
least 6 hours.

3. Prepare jerky in a food dehydrator according to manufacturer's directions.

349
The Ketosis Cookbook Snacks

Stuffed Celery Snacks Servings: 4

Prep Time: 5 min, Cook Time: 1 hr. Per Serving – Fat: 8g Protein: 1g Net Carbs: 3g

Ingredients
1 (8-ounce) package, cream cheese
1/3 cup carrot, shredded
1 1/2 teaspoons dried, parsley flakes
1/4 teaspoon dried, thyme
1 dash onion powder
8 celery ribs (cut into 3 inch pieces)
Directions
1. In a small bowl, combine cream cheese, carrot and seasonings, fill celery pieces with cream
cheese mixture. Cover and chill for at least one hour.

350
The Ketosis Cookbook Snacks

Trail Mix Servings: 4

Prep Time: 5 min Per Serving – Fat: 12g Protein: 8g Net Carbs: 10g

Ingredients
1 cup almonds
1 cup sunflower seeds
1/2 cup unsweetened shredded, coconut
1/2 cup raisins
Directions
1. Combine almonds, sunflower seeds, and coconut together in a bowl.

351
The Ketosis Cookbook Snacks

Tuna Salad Roll Ups Servings: 12

Prep Time: 10 min Per Serving – Fat: 1g Protein: 5g Net Carbs: 2g

Ingredients
6 ounces low-sodium tuna in, water
12 leaves, iceberg lettuce
1/2 cup diced, tomato
1/2 cup carrot, finely chopped
2 tablespoons mushrooms
keto, mayonnaise, optional
12 toothpicks (for keeping wraps together)
Directions
1. Drain tuna and put in a small bowl with tomatoes and carrots. Mix well. (If adding mayo or
mustard, mix that in as well.).

2. Take one lettuce leaf and place some of the tuna mix in the middle of it. Wrap the lettuce up and
stick a toothpick in so it will stay.

352
The Ketosis Cookbook Snacks

Veggie Fajitas Recipe Servings: 5

Prep Time: 30 m, Cook Time: 20 m Per Serving – Fat: 1g Protein: 6g Net Carbs: 7g

Ingredients
2 teaspoons olive oil
2 cloves garlic, minced
1 green bell peppers, sliced
1 yellow bell pepper, sliced
1 onion, sliced
2 cups mushrooms, sliced
3 green, onions, chopped
lemon, pepper, to taste
Directions
1. In a large frying pan over a medium heat, sauté olive oil and garlic. Let the garlic sauté for 2
minutes, stir in the green and yellow bell peppers. Let the peppers sauté for 2 minutes, stir in the
onions. After two minutes add the mushrooms and green onions to the frying pan. Season the
vegetables with lemon pepper to taste and stir well. Cover the frying pan and cook until all of the
vegetables are tender.

353
The Ketosis Cookbook Snacks

Zucchini Crust Grilled Cheese Servings: 2

Prep Time: 10-15 min, Cook Time: 30 min Per Serving – Fat: 31g Protein: 31g Net Carbs: 7g

Ingredients
Zucchini Bread Slices:
4 cups shredded, zucchini
1 egg
1/2 cup shredded, mozzarella cheese
4 tablespoons grated, Parmesan cheese
1 teaspoon dried, oregano
1/2 teaspoon salt
Pinch ground, black pepper

Zucchini Bread Slices:

1 tablespoon butter, room temperature
1/3 cup shredded, Cheddar cheese, shredded, at room temperature
Directions
1. Preheat oven to 450 degrees F (220 degrees C).

2. Line a baking sheet with parchment paper and liberally grease. Set aside.

3. Place shredded zucchini in a microwave-safe dish and microwave on high for 6 minutes.
Transfer to a dishcloth and twist it to squeeze as much moisture as you can. This is very
important!!!

4. In a bowl mix zucchini, egg, mozzarella cheese, Parmesan cheese, oregano, salt and pepper.

5. Spread zucchini mixture onto the lined baking sheet and shape into 4 squares.

6. Bank for 15-20 minutes until lightly golden brown.

7. Remove from oven and let cool 10 minutes before removing from the parchment paper. Be
careful not to break.

8. Heat a pan over medium heat.

9. For each sandwich butter one side of each slice of zucchini bread. Place one slice of bread in the
pan, buttered side down, sprinkle with the cheese and top with remaining slice of zucchini bread
with buttered side up.

10. Turn the heat down to medium and cook until golden brown. Gently flip and repeat until the
other side is golden brown as well.

Enjoy.

354
The Ketosis Cookbook Soups & Stews

355
The Ketosis Cookbook Soups & Stews

Chicken and Sausage Jambalaya Servings: 6

Prep Time: 15 m, Cook Time: 30 m

Per Serving – Fat: 12g Protein: 20g Net Carbs: 4g

Ingredients
1 tablespoon olive oil 2 zucchinis, diced
1 tablespoon butter 2 tablespoons Cajun seasoning
1 large, onion, diced 1 teaspoon hot, sauce, or to taste
2 andouille, sausages, halved lengthwise and cut 1 cup chicken broth
into 1/4-inch half-moons
6 cloves garlic, finely chopped 1 pound chicken breast, cooked, cooled, and
chopped
1 (14-ounce) can crushed tomato 1 pound shrimp, cooked, peeled, and deveined
3 green bell peppers, seeded and diced
Directions
1. Heat olive oil and butter in a large saucepan over medium heat. Add the onion and andouille sausage
and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and cook until
fragrant, 1 to 2 minutes.

2. Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and chicken
broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the
mixture is thick, about 15 minutes. Stir in chicken and shrimp and simmer until heated through, 1 to 2
minutes.

356
The Ketosis Cookbook Soups & Stews

Albondigas Soup Servings: 8

Prep Time: 20 min, Cook Time: 35 min Per Serving – Fat: 16g Protein: 11g Net Carbs: 5g

Ingredients
1/2 pound lean, ground beef 6 cups chicken broth
1/2 pound chorizo, sausage, casing removed 1/2 cup onion
1 egg, beaten 3 stalks celery, cut in chunks
2 garlic cloves, minced 1 (16-ounce) can diced, tomato, (with nothing
added)
1/2 carrot, minced 1/2 teaspoon ground, cumin
1/2 cup, caulirice 1 teaspoon oregano
1/2 cup cilantro, chopped 1/2 cup cilantro
1/2 teaspoon salt 1 large, zucchini, sliced
1/4 teaspoon pepper salt
teaspoon ground, cumin pepper
Directions
1. Make the meatballs first: Combine everything and mix thoroughly. When forming the meatballs roll
between your palms otherwise the meatballs will fall apart in the soup.

2. Combine chicken broth, onion, celery, tomatoes and their liquid, cumin, oregano and cilantro leaves
in a large pot.

3. Bring to broil, and reduce heat and simmer for 10 minutes.

4. Drop meatballs in the soup (Make sure the soup is slightly boiling; return to simmer and cook
another 10 minutes then add zucchini and cook 10 minutes.

5. Season with salt and pepper, to taste.

357
The Ketosis Cookbook Soups & Stews

Beanless Keto Chili Servings: 8

Prep Time: 15 min,. Cook Time: 2 hrs. Per Serving – Fat: 22g Protein: 10g Net Carbs: 3g

Ingredients
1 pound ground beef 2 tbsp., cumin
1 pound hot, Italian sausage 1 tbsp. minced, garlic
1 large, green pepper 1 tbsp. organic coconut, oil
1 large, yellow pepper 1 tbsp., butter
1 medium, white onion 1 teaspoon onion powder
1 can tomato sauce 1 teaspoon salt
2 tbsp., curry powder 1 teaspoon freshly ground, black pepper
2 tbsp., chili powder
Directions
1. Dice onions, peppers, and mince garlic.

2. Heat a pan to medium-high and add the butter and coconut oil, once melted, add the peppers, onions,
and garlic and sauté to done.

3. Heat a pot to medium and add the sausage and ground beef and cook until browned, adding salt and
pepper to taste.

4. Combine the onion, peppers, and garlic, tomato sauce, onion powder, and chili powder. Let cook for
20 minutes. Add curry powder and cumin and let cook for another 10 minutes, stirring often.

5. Simmer for 45 minutes to 2 hours, (the longer the better!)

358
The Ketosis Cookbook Soups & Stews

Boston Fish Stew Servings: 6

Per Serving – Fat: 12g Protein: 18g Net Carbs: 9g
Prep Time: 20 min, Cook Time: 1 hr 15 min

Ingredients
1/4 cup olive oil
4 stalks celery
1/2 onion, diced
3 carrots, diced
3 cloves garlic, diced
1 (14-ounce) can stewed tomatoes
2 1/2 cups water
1 cup white wine
1 (8-ounce) bottle clam juice
1/4 cup sherry
2 cubes chicken bouillon
1/2 teaspoon red, pepper, flakes
salt and, pepper, to taste
1/2 bunch cilantro
1/2 pound medium, shrimp, - peeled and deveined
1/2 pound white fish, cut into small chunks
Directions
1. Heat the oil in a large pot over medium heat. Mix in the celery, onion, carrots, and garlic. Cook and
stir until onion is tender. Stir in the tomatoes, water, wine, clam juice, and sherry. Dissolve bouillon
cubes in the stew, and season with red pepper, salt, and pepper. Bring to a boil, reduce heat to low, and
simmer 1 hour.

2. Mix the cilantro, shrimp, and fish into the stew. Continue cooking 5 minutes, or until shrimp is
opaque and fish is easily flaked. Remove from heat, and allow to sit 10 minutes before serving.

359
The Ketosis Cookbook Soups & Stews

Broccoli & Cheese Soup Servings: 4

Prep Time: 30 min, Cook Time: 40 min Per Serving – Fat: 44g Protein: 17g Net Carbs: 8g

Ingredients
1 tablespoon melted, butter
1/2 medium chopped, onion
1/4 cup melted, butter
1/4 cup almond flour
2 cups heavy cream
2 cups chicken stock
1/2 pound fresh, broccoli, chopped
1 cup carrot, julienned
1/4 teaspoon nutmeg
8 ounces grated sharp, Cheddar cheese
salt and, pepper
crusty, bread, (keto)
Directions
1. Sauté onion in butter and set aside.

2. Cook melted butter and flour using a whisk over medium heat for 3-5 minutes. Stir constantly and
add the half & half then add the chicken stock. Simmer for 20 minutes.

3. Add the broccoli, carrots and onions. Cook over low heat 20-25 minutes. Add salt and pepper. and
return to heat and add cheese. Stir in nutmeg.

360
The Ketosis Cookbook Soups & Stews

Cabbage Soup Servings: 6

Per Serving – Fat: 0g Protein: 4g Net Carbs: 2g
Prep Time: 10 min, Cook Time: 25 min

Ingredients
3 cups beef broth
2 garlic cloves, minced
1 tablespoon tomato paste
2 cups chopped, cabbage
1/2 yellow onion
1/2 cup chopped, carrot
1/2 cup green beans
1/2 cup chopped, zucchini
1/2 teaspoon basil
1/2 teaspoon oregano
salt &, pepper
Directions
1. Spray pot with non-stick cooking spray sauté onions carrots and garlic for 5 minutes. Then add broth,
Tomato paste, cabbage, green beans, basil, oregano and Salt & Pepper to taste.

2. Simmer for a about 5-10 minutes until all vegetables are tender then add the zucchini and simmer for
another 5 or so minutes.

361
The Ketosis Cookbook Soups & Stews

Chicken Enchilada Soup Servings: 4

Per Serving – Fat: 21g Protein: 11g Net Carbs: 11g
Prep Time: 15 min, Cook Time: 15 min

Ingredients
3 tbsp., olive oil
3 stalks celery, diced
1 medium red bell, pepper, diced
2 teaspoons garlic, minced
4 cups chicken broth
1 cup diced, tomato
8 ounces cream cheese
6 ounces cooked, chicken, shredded
2 teaspoons cumin
1 teaspoon oregano
1 teaspoon chili powder
1/2 teaspoon cayenne pepper
1/2 cup cilantro, chopped
1/2 medium, lime, juiced
Directions
1. Heat oil in a pan and add celery, and pepper. Once celery is soft, add tomatoes and let cook for 2-3
minutes.

2. Add spices to pan and mix together well. Pour in the chicken broth and cilantro, bring to a boil, and
then reduce to low to simmer for 20 minutes. Once simmering is done, add cream cheese and bring to a
boil again. Once boiling, reduce heat to low and simmer for 25 minutes.

3. Shred the chicken and add to the pot, then juice 1/2 lime over the top. Stir everything together. Serve
with an additional sprinkling of cilantro, shredded cheese, or sour cream!

362
The Ketosis Cookbook Soups & Stews

Chicken Veggie Stew Servings: 6

Prep Time: 15 min, Cook Time: 35 min Per Serving – Fat: 2g Protein: 5g Net Carbs: 7g

Ingredients
2 teaspoons olive oil
1 small red, onion, chopped
2 cloves garlic, minced
2 skinless, boneless, chicken breasts, cubed
2 sweet, potatoes, peeled and chopped
1 cup fresh, spinach
1 pinch crushed red, pepper
1 pinch paprika
sea, salt
1/2 cup chicken broth
Directions
1. Heat olive oil in a saucepan over medium-high heat. Sauté onion and garlic in hot oil until softened,
about 5 minutes.

2. Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion and
garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as soup-like
or stew-like as you'd like it.

3. Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken is no longer pink
in the middle and the sweet potatoes are tender, about 30 minutes.

363
The Ketosis Cookbook Soups & Stews

Crab Bisque Servings: 6

Prep Time: 20 mins, Cook Time: 45 mins Per Serving – Fat: 10g Protein: 4g Net Carbs: 2g

Ingredients
1 cup onion, minced
1 cup carrot, minced
2 (10 1/2 ounce) cans, chicken broth
4 tablespoons flour
6 tablespoons butter
1 cup heavy cream
1/2 cup cooking, sherry
1 tablespoon lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon cayenne pepper
fresh, chives, minced
salt
1/2 pound crabmeat
Directions
1. Sauté onion and carrot in 2 tablespoons butter until soft. Set aside.

2. In 4 quart saucepan, melt 4 tablespoons butter and add flour, whisking constantly over medium heat
until roux becomes light brown (about 5 minutes). Slowly add chicken broth, whisking constantly to
ensure mixture stays smooth. Add onions and carrots, cover, and simmer for 1/2 hour.

3. Add cream, sherry, lemon juice, Worcestershire sauce, cayenne pepper, salt, and lobster or crab and
simmer an additional 5 to 10 minutes. Garnish with fresh minced chives if desired.

364
The Ketosis Cookbook Soups & Stews

Down Home Seafood Gumbo Servings: 8

Prep Time: 15 min, Cook Time: 1 hr. 20 min Per Serving – Fat: 3g Protein: 15g Net Carbs: 6g

Ingredients
1/2 teaspoon ground, cayenne pepper 2 cups chopped, onions
1/2 teaspoon ground, white pepper 2 cups chopped green bell, pepper
1/2 teaspoon ground, black pepper 1 teaspoon minced, garlic
1 1/2 teaspoons paprika 2 teaspoons hot pepper, sauces
1/2 teaspoon dried, thyme 1 1/2 cups tomato sauce
1/2 teaspoon dried, oregano 7 cups fish stock
1 bay leaf, crushed 2 cups shucked, oysters
1 teaspoon salt 1 cup crabmeat
3/4 cup vegetable oil 1 pound small, shrimp, peeled and deveined
2 cups chopped, celery
Directions
1. Combine the red, white, and black peppers, paprika, thyme, oregano, bay leaf, and salt and set aside.

2. In a heavy pot, 5 quart or larger, heat oil over medium heat, warming the pot first. Add onions, celery,
and green pepper. Turn heat to high. Stirring frequently, add garlic, file, hot sauce, and the pepper-herb
mixture. Cook for 5 minutes, stirring constantly.

3. Add tomato sauce, and stir as it reduces over high heat. Add fish stock and bring to a boil. Reduce
heat, and simmer for 1 hour, stirring occasionally.

4. When ready to serve, add shrimp, oysters, and crabmeat. Cover, and wait 5 minutes. Turn off heat,
and let stand for 10 minutes. Serve.

365
The Ketosis Cookbook Soups & Stews

Peppered Sausage Soup Servings: 6

Prep Time: 10 min, Cook Time: 50 min Per Serving – Fat: 31g Protein: 22g Net Carbs: 3g

Ingredients
2 pounds pork sausages
1 tbsp., olive oil
10 ounces raw, spinach
1 medium green bell, pepper
1 can tomato, w/ jalapenos
4 cups beef, stock
1 teaspoon onion powder
1 tbsp., chili powder
1 tbsp., cumin
1 teaspoon garlic powder
1 teaspoon Italian seasoning
3/4 teaspoon kosher, salt
Directions
1. Heat olive oil in a large pot over medium heat. Once hot, add sausage and cook until seared. Stir, and
cook more.

2. Slice green pepper into pieces, then add to pot and stir everything together well. Season with salt and
pepper.

3. Add the tomatoes and jalapenos and stir again. Then, add the spinach on top of everything and place
the lid on the pot. Once wilted, add spices and broth and mix together.

4. Replace the lid and cook for 30 minutes covered, reducing heat to medium-low. Once done, remove
the lid from the pan and let simmer for 15 minutes.

366
The Ketosis Cookbook Soups & Stews

Egg Drop Soup Servings: 4

Prep Time: 15 min, Cook Time: 5 min Per Serving – Fat: 7g Protein: 10g Net Carbs: 3g

Ingredients
6 cups chicken broth
2 cubes chicken bouillon
4 tbsp., bacon, fat (or butter)
8 large, eggs
4 teaspoons chili, garlic, paste
Directions
1. Put a pan on the stove and turn it to medium-high heat. Add the chicken broth, bullion cube, and
bacon fat (or butter) to the pan. Bring the broth to a boil, add the chili garlic paste and stir. Turn the
stove off.

2. Beat the eggs and pour into the steaming broth, stirring and letting sit for a moment. Serve.

367
The Ketosis Cookbook Soups & Stews

Lemon Broccoli Soup Servings: 8

Prep Time: 25 min, Cook Time: 35 min Per Serving – Fat: 2g Protein: 4g Net Carbs: 8g

Ingredients
1 tablespoon extra-virgin, olive oil
1 large, onion, finely chopped
2 cloves garlic, minced
2 pounds broccoli, chopped
1/4 teaspoon salt
1/8 teaspoon ground, black pepper
5 cups vegetable broth
1/4 cup freshly squeezed, lemon juice
1/4 cup shredded cheddar, cheese, or as desired (optional)
Directions
1. Heat oil in a large pot over medium heat; once the oil is hot, reduce heat to low. Cook and stir onion
and garlic in hot oil until softened, 3 to 5 minutes. Add broccoli, season with salt and pepper, and stir.
Pour vegetable broth and lemon juice into the pot.

2. Loosely cover the pot and simmer the mixture until the broccoli is tender, about 25 minutes. Puree
with an immersion blender until smooth. Garnish with Cheddar cheese to serve.

368
The Ketosis Cookbook Soups & Stews

Red Pepper and Snapper Soup Servings: 5

Prep Time: 25 min, Cook Time: 25 min Per Serving – Fat: 8g Protein: 25g Net Carbs: 6g

Ingredients
1 1/4 pounds fresh or frozen skinless, red snapper fillets
2 tablespoons olive oil
3 sweet red peppers, chopped
1 cup shallot, chopped
5 1/4 cups chicken broth
1/4 teaspoon salt
1/4 teaspoon ground, black pepper
1/8 teaspoon ground red, pepper
1/2 cup Italian, parsley, chopped
fresh Italian, parsley, sprigs (optional)
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 1-inch pieces; set aside. In a large saucepan or
Dutch oven heat oil over medium heat. Add sweet peppers and shallots or onions; cook for 5 minutes.
Carefully add 1 can of the broth. Bring to boiling; reduce heat. Cover and simmer about 20 minutes or
until peppers are very tender. Remove from heat; cool slightly.

2. Pour half of the sweet pepper mixture into a blender container. Cover and blend until nearly smooth.
Pour into a medium bowl. Repeat with remaining pepper mixture. Return all to saucepan or Dutch
oven. Add remaining chicken broth, the salt, black pepper, and ground red pepper. Bring to boiling;
reduce heat. Add fish to broth mixture. Cover and simmer about 5 minutes or until fish flakes easily
when tested with a fork, stirring once or twice. Stir in snipped parsley.

369
The Ketosis Cookbook Soups & Stews

Roasted Peppered Tomato Soup Servings: 6

Prep Time: 10 min, Cook Time: 50 min Per Serving – Fat: 7g Protein: 4g Net Carbs: 9g

Ingredients
3 pounds roma, tomatoes, quartered
1 yellow, onion, halved and quartered
1/2 red bell, pepper, chopped
3 tablespoons olive oil
1 tablespoon sea, salt
1 1/2 teaspoons freshly ground, black pepper
3 cloves garlic, halved
5 cups low-sodium, chicken broth
2 teaspoons dried, basil
1 teaspoon dried parsley
Directions
1. Preheat oven to 400 degrees F (200 degrees C) and line a large baking sheet with aluminum foil.

2. Spread tomatoes, onion, and red bell pepper in 1 layer onto the prepared baking sheet. Drizzle olive
oil over tomato mixture and season with salt and pepper.

3. Roast in the preheated oven for 30 minutes; add garlic and continue roasting until tomato mixture is
tender, about 15 more minutes.

4. Bring chicken broth, basil, and parsley to a boil in a large stockpot; reduce heat and simmer.

5. Put half the tomato mixture into a blender. Cover and hold lid down; pulse a few times before leaving
on to blend until smooth, adding a small amount of the warm chicken broth if liquid is needed. Pour
pureed tomato mixture into stockpot with chicken broth. Puree remaining half of tomato mixture and
add to chicken stock mixture, mixing well. Simmer for 5 minutes.

370
The Ketosis Cookbook Soups & Stews

Seafood Chili Servings: 8

Prep Time: 30 min, Cook Time: 25 min Per Serving – Fat: 6g Protein: 17g Net Carbs: 10g

Ingredients
1 teaspoon chili powder 1/2 cup frozen corn
2 teaspoons salt , divided 1 1/3 tablespoons chopped, garlic
1 1/3 pounds firm white fish, such as, orange 1 1/3 cups canned chopped, tomatoes
roughy, or cod, cut into 1-inch pieces
1 1/3 pounds monkfish, cut into 1-inch pieces 1 1/3 ounces bottle (8 oz.), clam juice
2/3 pound medium, shrimp , peeled and 1 1/3 cups white wine
deveined
2 2/3 dried pasilla chiles* 2 2/3 tablespoons canned chopped, green chilies
hot, water 1 1/3 ripe, avocados, peeled and chopped
5 1/3 teaspoons olive, oils , divided 2/3 cup chopped fresh, cilantro
1 1/3 cups chopped, onions
Directions
1. Combine chili powder and 1 teaspoon salt in a large bowl. Rub spice mixture onto fish and shrimp.

2. Combine pasillas and enough hot water to cover in a bowl. Let stand 20 minutes. Remove chiles with
a slotted spoon, reserving soaking water. Remove seeds and stems from chiles; puree in blender,
adding enough reserved soaking water (about 1/4 cup) to make a thick paste.

3. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add fish and shrimp; cook 2
minutes per side, until lightly browned but not totally cooked through. Transfer to a plate. Cover and
set aside.

4. Heat remaining 2 teaspoons oil in a Dutch oven. Add onions, corn and garlic; cook 3 minutes. Stir in
tomatoes, clam juice, wine, 1 cup water, beans, pasilla paste and green chilies; bring to a boil. Reduce
heat. Cover and simmer 20 minutes. Uncover; add seafood and remaining 1 teaspoon salt. Simmer 5
minutes more. Top with avocado and cilantro. Makes 6 servings.

371
The Ketosis Cookbook Soups & Stews

Slow Cooker Split Pea Soup Servings: 8

Prep Time: 15 min, Cook Time: 10 hrs. Per Serving – Fat: 5g Protein: 12g Net Carbs: 10g

Ingredients
7 cups water
1 package dried split, peas, (2-1/4 cups), sorted and rinsed (16 ounces)
1 teaspoon salt
1/4 teaspoon pepper
3 medium, carrots, cut into 1/4-inch slices (1-1/2 cups)
2 medium stalks, celery, finely chopped (1 cup)
1 medium, onion, chopped (1/2 cup)
1 ham bone, 2 pounds ham shanks or 2 pounds smoked, pork, hocks
Directions
1. Mix all ingredients except ham in 4- to 5-quart slow cooker. Add ham.

2. Cover and cook on Low heat setting 8 to 10 hours or until peas are tender.

3. Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks; discard bones
and skin. Stir ham into soup. Stir well before serving.

372
The Ketosis Cookbook Soups & Stews

Slow-Cooker Beef Stew Servings: 5

Prep Time: 15 min, Cook Time: 10-12 Hrs. Per Serving – Fat: 6g Protein: 22g Net Carbs: 3g

Ingredients
1 pound beef, round steak (trimmed and cut into pieces)
2 cups frozen cut, green beans
1 cup shredded, carrot, (1 to 2 medium)
1/2 cup uncooked regular, pearl barley
1 jar (4.5-oz.) sliced, mushrooms, drained
1 jar (12-oz.) mushroom, gravy
2 1/2 cups water
2 teaspoons beef-flavor instant bouillon
1/2 teaspoon dried, thyme, leaves
1/4 teaspoon pepper
Directions
1 In 3 1/2 or 4-quart slow cooker, combine all ingredients; mix well.

2 Cover; cook on Low setting for 10 to 12 hours.

373
The Ketosis Cookbook Soups & Stews

Spiced Pumpkin Soup Servings: 8

Per Serving – Fat: 21g Protein: 5g Net Carbs: 4g
Prep Time: 10 min, Cook Time: 45 min

Ingredients
2 2/3 cups pumpkins, puree
4 cups chicken broth
10 2/3 tbsp., butter
2/3 medium, onion, chopped
5 1/3 cloves roasted, garlic, minced (recipe here)
1 1/3 teaspoons salt
1 1/3 teaspoons pepper
1 1/3 teaspoons freshly minced, ginger
2/3 teaspoon cinnamon
2/3 teaspoon coriander
1/3 teaspoon nutmeg
2 2/3 bay leaves
1 1/3 cups heavy cream
10 2/3 slices bacon
8 ~ tbsp., bacon
Directions
1. Brown butter in a saucepan over medium-low heat. Once it's dark golden in color, add onions, garlic,
and ginger to the pan. Let cook for 2-3 minutes. Once onions are translucent, add spices and stir in well.
Let cook for 1-2 minutes, then add pumpkin and chicken broth into the pan. Stir in well.

2. Bring to boil, then turn to low and allow to simmer for 20 minutes. After 20 minutes, use blender to
puree everything smooth. Let simmer for an additional 20 minutes. In the mean time, cook 4 slices of
bacon.

2. Once the soup is done, add heavy cream and bacon grease and mix well. Crumble bacon over the top
and optionally add chopped parsley and 2 tbsp. sour cream.

374
The Ketosis Cookbook Vegetarian

375
The Ketosis Cookbook Vegetarian

Avocado Egg Salad Servings: 4

Per Serving – Fat: 12g Protein: 6g Net Carbs: 6g
Prep Time: 20 min

Ingredients
1 lemon
1/4 cup keto mayonnaise
1 tablespoon water
5 hard-cooked, eggs, peeled
salt
ground, black pepper
1 avocado, halved, seeded, peeled, and coarsely chopped
1/4 cup slivered, red onion
1 large, tomato, thinly sliced
1/4 cup chopped, walnuts, toasted
Directions
1. Finely shred lemon peel from lemon and juice lemon to get 2 tablespoons. In a large bowl stir
together lemon juice, mayonnaise, and the 1 tablespoon water. Use a fork to mash one of the hard-
cooked egg yolks into mayonnaise mixture. Season to taste with salt and pepper.

2. Coarsely chop remaining hard-cooked eggs. Add to mayonnaise mixture along with avocado and
onion; stir to coat.

3. To serve, spoon egg mixture over your vehicle of choice, tomato is suggested. Top with walnuts
and desired amount of lemon peel. If desired, season with additional salt and pepper.

376
The Ketosis Cookbook Vegetarian

Butternut Squash Bake Servings: 6

Prep Time: 20 min, Cook Time: 35 min Per Serving – Fat: 19g Protein: 9g Net Carbs: 6g

Ingredients
4 pounds butternut, squash, peeled, seeded, and cubed
1/3 yellow, onion, minced
1/4 cup extra-virgin, olive oil
1/2 cup Italian, bread crumbs
1 tablespoon minced fresh, thyme
6 ounces crumbled, blue cheese
sea salt and ground black, pepper, to taste
1/4 cup Italian, bread crumbs
Directions
1. Preheat an oven to 425 degrees F (220 degrees C).

2. Toss the squash, onion, olive oil, 1/2 cup Italian bread crumbs, thyme, and blue cheese in a large
mixing bowl. Season with salt and pepper. Pour the mixture into a large baking dish. Sprinkle 1/4
cup bread crumbs over the squash.

3. Bake in the preheated oven until lightly browned on top, 35 to 40 minutes.

377
The Ketosis Cookbook Vegetarian

Cheddar Cheese Soufflé Servings: 6

Prep Time: 10 mins, Cook Time: 40 mins Per Serving – Fat: 12g Protein: 5g Net Carbs: 0g

Ingredients
5 eggs
1/2 cup heavy cream
1/4 cup grated, Parmesan cheese
1/2 teaspoon prepared, mustard
1/4 teaspoon salt
1/4 teaspoon ground, black pepper
1/2 pound cheddar, cheese, cut into about 1 inch pieces
11 ounces cream cheese, cut into about 1 inch pieces
Directions
1. Preheat your oven to 375 degrees and butter a large soufflé dish or 6 small soufflé dishes.

2. Add to the blender the eggs, cream, Parmesan, mustard, salt and pepper. Blend until mixed well
and smooth. With the blender running, add the cheddar through the hole in the lid, one chunk at a
time until all are chopped up and the mixture is thick. Add the cream cheese in the same manner.

3. Once all of the cheddar and cream cheese is fully incorporated, run the blender for 5 more
seconds, just to get a little air in the mixture.

5. Pour the mixture into the buttered soufflé dishes and bake the soufflé for 40-50 minutes
depending upon your preference.

378
The Ketosis Cookbook Vegetarian

Cheezy Spinach Pie Servings: 8

Prep Time: 10 mins, Cook Time: 45 mins Per Serving – Fat: 4g Protein: 3g Net Carbs: 0g

Ingredients
12 ounces muenster, cheese, sliced
2 (10-ounce) packages frozen chopped, spinach, thawed and drained.
2 eggs
1/3 cup Parmesan cheese
1 (8-ounce) package, cream cheese, softened
salt
pepper
garlic powder
Directions
1. Preheat oven to 350 degrees. (325 for glass dish)

2. Line a quiche dish or 9-inch pie pan with the 8 ounces of Muenster cheese slices.

3. Carefully press all of the water out of the spinach and place in large mixing bowl. Add eggs,
parmesan cheese, cream cheese, salt, pepper and garlic powder and stir well. Spoon mixture into
pan and top with remaining cheese slices.

4. Bake for 35 minutes and allow to set up for 10 minutes before serving.

379
The Ketosis Cookbook Vegetarian

Chili Rellenos Casserole Servings: 6

Prep Time: 15 min, Cook Time: 45 min Per Serving – Fat: 10g Protein: 12g Net Carbs: 7g

Ingredients
2 (7-ounce) cans whole green chile peppers, drained
8 ounces Monterey jack, cheese, shredded
8 ounces cheddar, cheese, shredded
2 eggs, beaten
1 (5-ounce) can, evaporated milk
2 tablespoons all-purpose, flour
1/2 cup milk
1 (8-ounce) can, tomato sauce
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking
spray.

2. Lay half of the chilies evenly in bottom of baking dish. Sprinkle with half of the Jack and Cheddar
cheeses, and cover with remaining chilies. In a bowl, mix together the eggs, milk, and flour, and
pour over the top of the chilies.

3. Bake in the preheated oven for 25 minutes. Remove from oven, pour tomato sauce evenly over
the top, and continue baking another 15 minutes. Sprinkle with remaining Jack and Cheddar
cheeses, and serve.

380
The Ketosis Cookbook Vegetarian

Crustless Tomato and Basil Quiche Servings: 8

Prep Time: 10 min, Cook Time: 15 min Per Serving – Fat: 8g Protein: 6g Net Carbs: 3g

Ingredients
1 tablespoon olive oil
1 onion , sliced
2 cups tomatoes, sliced
2 tablespoons, almond flour
2 teaspoons dried, basil
3/4 cup egg substitute or 3 whole, egg
1/2 cup whole, milk
1/2 teaspoon black, pepper, (or less)
1 cup Swiss cheese, shredded
Directions
1. Preheat oven to 400°F. and spray 9" pie pan with cooking spray and layer 1/2 cup of cheese on
the bottom.

2. Heat olive oil in a large skillet over medium heat and sauté onion until soft; layer over cheese in
pie pan.

3. Sprinkle tomato slices with flour and basil, then sauté 1 minute on each side; layer over onions in
pie pan.

4. In a small bowl, whisk together eggs and milk, season with pepper and pour over the
onion/tomato layers in the pie pan. Sprinkle top of quiche with remaining 1/2 cup of cheese and
bake at 400° F for 10 minutes.

5. Reduce heat to 350° F and bake for 15 to 20 minutes, or until filling is puffed and golden brown.
Serve warm.

381
The Ketosis Cookbook Vegetarian

Eggplant Parmesan Servings: 4

Prep Time: 10 mins, Cook Time: 45 mins Per Serving – Fat: 25g Protein: 28g Net Carbs: 5g

Ingredients
2 lbs. eggplants
1 1/3 cups Parmesan cheese, shredded and divided
2 2/3 cups mozzarella, mozzarella cheese, shredded and divided
2 cups low carb, spaghetti sauce
Italian seasoning
dried, oregano
dried, basil
Directions
1. Preheat oven to 375 degrees.

2. Peel eggplant and cut into 1/4 inch thick round slices. Lightly grease a medium sized casserole
dish and place half of the eggplant on the bottom.

3. Top with 1/2 cup of parmesan, 3/4 cup mozzarella and 3/4 cup of sauce, sprinkle with spices.
Repeat layers and again, sprinkle with spices.

4. Cover with aluminum foil and bake for 40 minutes or until eggplant is tender.

5. Uncover and top with the remaining 1/2 cup of mozzarella and once again, sprinkle with spices;
bake for about 5 more minutes or until the cheese is melted.

382
The Ketosis Cookbook Vegetarian

Grilled Stuffed Portabella Mushrooms

Servings: 8

Prep Time: 20 min, Cook Time: 8 min Per Serving – Fat: 6g Protein: 8g Net Carbs: 5g

Ingredients
8 large portabella, mushrooms, caps 2 tablespoons grated, Parmesan cheese, parmesan
cheese
8 Italian plum tomatoes, sliced into thin slices 2 tablespoons, lemon juice
2 tablespoons olive, oils 1 tablespoon minced fresh, garlic
salt and, pepper 2 tablespoons fresh, basil
1/3 cup grated parmesan cheese or 1/3 cup 1 large green, onion, (very finely chopped)
finely grated, mozzarella cheese
1 (14-ounce) jar, artichoke hearts, drained hot, sauce, to taste
and chopped
1/2 cup cream cheese seasoned salt & freshly ground, black pepper
1/4 cup sour cream
Directions
1. In a bowl mix all stuffing ingredients together adjusting hot sauce, salt and pepper to taste, cover
and chill.

2. Place the mushroom caps on large baking sheet or platter and brush all over with olive oil.
Sprinkle with tops of the caps lightly with salt and pepper. Using a large spoon or spatula
divide/spread the stuffing mixture between the mushroom caps. Arrange and spread out the
tomato slices in a "spiral-like" fashion on top of the stuffing. Carefully brush the tomatoes with olive
oil then season with a pinch of salt and black pepper, then sprinkle with grated Parmesan cheese or
mozzarella cheese.

3. Grill at 250F or medium-low heat for about 7-8 minutes, or until the mushrooms are soft and the
topping is hot.

383
The Ketosis Cookbook Vegetarian

Quiche Lorraine Servings: 8

Prep Time: 20 min, Cook Time: 55 min Per Serving – Fat: 21g Protein: 9g Net Carbs: 3g

Ingredients
crust: nnn
2 cups almond meal
1/2 cup butter, melted
1 tablespoon minced, garlic
1/2 teaspoon sea, salt
1/8 teaspoon ground, white pepper

Filling:
1 cup half-and-half
5 large, eggs
1/2 teaspoon sea, salt
1/4 teaspoon ground, white pepper
1 ground, nutmeg
8 slices cooked, bacon, crumbled
1 cup shredded, Swiss cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. Mix almond meal, butter, garlic, 1/2 teaspoon sea salt, and 1/8 teaspoon white pepper together,
forming a ball. Gently press dough into a 9-inch pie pan.

3. Bake crust in the preheated oven for 10 minutes. The crust will puff up slightly; gently press it
back down with a spoon or fork. Continue baking until just lightly browned, 8 to 10 minutes.

4. Whisk half-and-half, eggs, 1/2 teaspoon sea salt, 1/4 teaspoon white pepper, and nutmeg in a
large bowl. Sprinkle bacon into the bottom of the pie crust; top with Swiss cheese. Pour egg mixture
over Swiss cheese.

5. Bake in the preheated oven until a knife inserted in the center comes out clean, about 35 minutes.
Let cool for 5 to 10 minutes to finish setting in the middle.

384
The Ketosis Cookbook Vegetarian

Spinach Quiche Servings: 6

Prep Time: 20 min, Cook Time: 30 min Per Serving – Fat: 33g Protein: 29g Net Carbs: 2g

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
1 frozen chopped, spinach, thawed and drained
5 eggs, beaten
3 cups shredded, Swiss cheese
1/4 teaspoon salt
1/8 teaspoon ground, black pepper
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9-inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until
onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend.
Scoop into prepared pie pan.

4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before
serving.

385
The Ketosis Cookbook Vegetarian

Stuffed Poblano Peppers Servings: 4

Per Serving – Fat: 2g Protein: 2g Net Carbs: 9g
Prep Time: 15 min, Cook Time: 20 min

Ingredients
4 poblano peppers
2 tablespoons olive oil
1 (12) ounce package, vegetarian burger, crumbled
1 (1.25) ounce chili seasoning mix
1/2 cup white Mexican, cheese
Directions
1. Preheat an oven to 350 degrees F (175 degrees C).

2. Bring a large saucepan of water to a boil. Slice the poblanos in half lengthwise and remove the
seeds and stems. Place cleaned peppers in boiling water; cook until soft, about 4 minutes. Drain.

3. Heat olive oil in a large skillet. Stir in vegetarian crumbles and chili seasoning mix. Cook, stirring,
until crumbles are hot, about 5 minutes. Fill the cooked peppers with the seasoned crumbles; top
with pepperjack cheese. Arrange stuffed peppers on a baking sheet.

4. Place peppers in preheated oven until cheese is melted, about 10 minutes.

386
The Ketosis Cookbook Vegetarian

Vegetarian Meatloaf Servings: 8

Prep Time: 10 min, Cook Time: 1 hr. 10 min Per Serving – Fat: 12g Protein: 2g Net Carbs: 1g

Ingredients
1 (16-ounce) carton, cottage cheese
4 eggs, beaten
1/4 cup vegetable oil
1 (1 ounce) envelope dry onion soup, mix
1 cup finely chopped, walnuts
1-2 cup keto, bread, broken into crumbs
1/4 cup chopped, onion
Directions
1. Preheat oven to 350 degrees F (175 degrees C). and grease a loaf pan.

2.In a large bowl, combine cottage cheese, eggs, vegetable oil, soup mix, walnuts, keto bread and
onion and spoon into prepared pan.

3. Bake for 60 to 70 minutes then rest for 5 to 10 minutes.

387
The Ketosis Cookbook Vegetarian

Vegetarian Stir-Fry Servings: 4

Prep Time: 10 min, Cook Time: 5 min Per Serving – Fat: 7g Protein: 4g Net Carbs: 10g

Ingredients
1/2 cup dry, sherry
2 tablespoons oysters, sauce
2 teaspoons toasted, sesame oil
1/4 teaspoon salt
1 tablespoon cooking, oil
3 medium, carrots, cut into thin slices
2 medium stalks, celery, cut into thin slices
4 ounces fresh shiitake, mushrooms, de-stemmed and sliced
1 medium red or green sweet, pepper, cut into strips
3 green, onions, cut into 1/2-inch pieces
3 cups hot, cauliflower, rice
1 red, onion, thinly sliced (optional)
1 tablespoon toasted sesame seeds*
Directions
1. For sauce, in a small bowl, combine sherry, oyster sauce, sesame oil and salt. Set aside.

2. Pour cooking oil in a wok or a 10-inch nonstick skillet. (Add more oil as necessary during
cooking.) Preheat over medium-high heat. Add carrots; stir-fry for 1 minute. Add celery and
mushrooms; stir-fry for 2 minutes. Add sweet pepper and the 3 green onions; stir-fry for 1 1/2 to 2
minutes more or till vegetables are crisp-tender. Remove wok or skillet from heat.

3. Stir sauce. Slowly and carefully add sauce to wok or skillet. Return to heat. Cook and stir till
bubbly. Cook and stir 1 to 2 minutes more until sauce is slightly thickened. Serve immediately over
hot cooked rice. Sprinkle with the remaining 1 thinly sliced green onion, if you like, and toasted
sesame seeds.

388
The Ketosis Cookbook Vegetarian

Zucchini Lasagna Servings: 6

Prep Time: 1 hr., Cook Time: 45 min Per Serving – Fat: 4g Protein: 8g Net Carbs: 10g

Ingredients
3 large, zucchini
1 tablespoon salt
cooking spray
1 1/2 cups diced, onions
2 minced, garlic cloves
12 ounces button, mushrooms
3 cups chopped, tomatoes
1 tablespoon dried, basil
1 teaspoon dried, oregano
1/4 teaspoon ground, nutmeg
1/4 teaspoon black pepper
1/2 cup mozzarella cheese

Directions
1. Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt generously,
tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside 1
hour.

2. Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add the onion;
cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds. Add the
mushrooms; cook, stirring often, until they give off their liquid and it reduces to a glaze, about 7
minutes. Stir in the tomatoes, basil, oregano, nutmeg and pepper. Cook, stirring occasionally, until
the tomatoes start to break down and the sauce thickens, about 25 minutes.

3. Position the rack in the center of the oven and preheat the oven to 350°F.

4. Blot any moisture off the zucchini strips with paper towels. Use one third of the zucchini strips to
line the bottom of a 9 x 13-inch baking pan, laying them lengthwise like you would lasagna noodles.
Top evenly with one third of the sauce, then one third of the shredded cheese. Place half the
remaining zucchini strips on top, as before, then top evenly with half the remaining sauce and half
the remaining cheese. Repeat this process one more time: using the remaining zucchini, remaining
sauce, and remaining cheese.

5. Bake, uncovered, until bubbling, about 45 minutes. Let stand at room temperature for 10 minutes
before slicing into 6 pieces; serve.

389
The Ketosis Cookbook Vegetarian

Zucchini Pasta (Spaghetti) Servings: 4

Prep Time: 10 min, Cook Time: 7 min Per Serving – Fat: 7g Protein: 3g Net Carbs: 6g

Ingredients
4 zucchinis, peeled
2 tablespoons olive oil
1/2 cup water
salt and ground black, pepper, to taste
Directions
1. Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are
reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long strips; discard
seeds. Slice the zucchini into thinner strips resembling spaghetti.

2. Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute. Add
water and cook until zucchini is softened, 5 to 7 minutes. Season with salt and pepper.

390
The Ketosis Cookbook

Index
5 Baked Asparagus with Balsamic Butter Sauce
5 Minute Pesto ..........................................................92 ..................................................................................299
Baked Parmesan Haddock ................................145
6 Baked Pork Chops .................................................208
6 Layer Taco Salad..................................................... 8 Baked Scallops ........................................................274
Banana Chocolate Chip Keto Muffins............117
7 Basil, Chicken, and Tomato Salad ...................232
7 layer seafood dip .................................................... 9 Beanless Keto Chili ...............................................358
Beef & Broccoli Salad ............................................. 33
A Beef Bulgogi ............................................................... 34
Albondigas Soup .................................................... 357 Beef Fajita Salad....................................................... 35
Alfredo Sauce .......................................................... 254 Beef Kebabs with Hummus ................................. 36
Alfredo Shrimp Tilapia ....................................... 273 Beef Tacos .................................................................. 37
Almond Flour Banana Bread Recipe................78 Beef Wellington ........................................................ 38
Almond Garlic Crackers ..................................... 329 Beef Yakitori .............................................................. 39
Almond Orange Spirals....................................... 115 Belgian Endive Salad............................................233
Almond Puffs..............................................................79 Blackberry Prosciutto Wrapped Shrimp ...... 10
Amazing Baked Ham ........................................... 203 Blackened Cajun Catfish .....................................146
Amazing Double Chocolate Walnut Brownies Blackened Tuna......................................................147
.................................................................................. 116 Blue Cheese Spread ................................................ 11
Amazing Turkey Meatballs ............................... 172 Blue Cheese Steak Salad .....................................234
Anchovy Caesar Salad ......................................... 227 Blueberry Cobbler ................................................118
Apple Sauce Pork Roast ..................................... 204 Blueberry Pancake Crepes .................................. 60
Artichoke Bruschetta ............................................... 5 Boneless Pork Chops with Raspberry Sauce
Asian Beef Short Ribs .............................................30 ..................................................................................209
Asian Cucumber Salad ........................................ 228 Boston Fish Stew ...................................................359
Asian Keto Chops .................................................. 205 Bourbon Bay Scallops ..........................................275
Asian Pineapple Grilled Pork Chops ............. 206 Broccoli & Cheese Soup ......................................360
Asparagus and Shrimp Salad ........................... 229 Broccoli and Cheese Fritters ............................300
Asparagus, Canadian Bacon, and Cheese Broccoli Salad With Bacon ................................235
Frittata .....................................................................58 Broccoli-Cauliflower Bake .................................301
Asparagus-Spinach-Artichoke Casserole.... 297 Broiled Tilapia Parmesan ..................................148
Avocado and Tomato Salsa ..................................93 Broiled Trout With Rosemary, Lemon and
Avocado Cobb Salad ............................................. 230 Garlic ......................................................................149
Avocado Egg Salad ................................................ 376 Buffalo Chicken Dip ................................................ 12
Avocado Salad ........................................................ 231 Buffalo Chicken Stuffed Mushrooms............... 13
Avocado Shrimp Ceviche ........................................ 6 Buffalo Chicken Wings ........................................330
Avocado-Basil Chicken Salad Wraps ............ 173 Buffalo Wings with Blue Cheese Dip .............176
Burger Fajita .............................................................. 40
B
Butter Cream Pie ...................................................119
Baba Ghanoush ........................................................... 7 Butternut Squash Bake .......................................377
Bacon Cheeseburger Casserole ..........................31
Bacon Chicken Cordon Bleu ............................. 175 C
Bacon Spinach Egg Cup .........................................59 Cabbage Soup ..........................................................361
Bacon Wrapped Asparagus with Garlic Aioli Caesar Pork Chops ................................................210
.................................................................................. 298 Caesar Salad Dressing ........................................... 94
Bacon Wrapped Pork Medallions .................. 207 Cajun Catfish and Remoulade ..........................150
Bacon-Wrapped Meatloaf ....................................32 Candied Salmon Salad with Ginger Honey
Dressing ................................................................236

391
The Ketosis Cookbook

Caprese Salad.......................................................... 237 Crab Ranch Gorgonzola Slaw ...........................305

Caribbean Couscous Salad ................................ 238 Crab Stuffed Flounder .........................................151
Carolina Barbecue Sauce ................................... 255 Crab Stuffed Mushrooms with Bacon ............. 18
Cauliflower Mushroom Risotto ....................... 302 Crabmeat Canapes .................................................. 19
Cauliflower Popcorn ............................................ 331 Cranberry Chicken Salad....................................241
Cauliflower Rice..................................................... 303 Cranberry Spinach Salad ....................................242
Cheddar Cheese Souffle ...................................... 378 Creamy Avocado Ranch Dressing .................... 96
Cheese Chips ........................................................... 332 Creamy Chicken Enchiladas .............................182
Cheeseburger Muffins ......................................... 333 Creamy Cucumber Sauce ...................................258
Cheesy Garlic Bread ................................................80 Creamy Spinach and Artichoke Dip................. 20
Cheezy Crab Dip .......................................................14 Creme Brulee ..........................................................129
Cheezy Spinach Pie ............................................... 379 Crispy Baked Fish..................................................152
Chicken & Broccoli Zucchini Boats ................ 174 Crispy Baked Radish Chips ...............................336
Chicken and Sausage Jambalaya ..................... 356 Crock Pot Chicken .................................................183
Chicken Bacon Avocado Sandwich ................ 177 Crustless Deep Dish Pizza.................................... 43
Chicken Carbonara ............................................... 178 Crustless Tomato and Basil Quiche ...............381
Chicken Club Salad Lettuce Wraps ................ 239 Cucumber Sandwich ............................................328
Chicken Cordon Bleu Casserole ...................... 179 Cumin Crusted Pork Chops ...............................211
Chicken Enchilada Soup ..................................... 362
D
Chicken Lettuce Wraps with Spicy Peanut
Sauce ...................................................................... 334 Delicious Crab Salad.............................................243
Chicken Marinade ................................................. 256 Down Home Seafood Gumbo ...........................365
Chicken Tikka Masala.......................................... 181
E
Chicken Veggie Stew ............................................ 363
Chicken Waldorf Salad ........................................ 240 Easy Almond Thins ...............................................130
Chili Rellenos Casserole ..................................... 380 Easy Bacon Egg Avocado Tomato Salad ......244
Chipotle Dipping Sauce .........................................15 Easy BBQ Ribs .........................................................212
Chocolate Avocado Pudding ............................. 120 Easy Cranberry Sauce..........................................259
Chocolate Buttercream Frosting .................... 121 Easy Mint Sugar Snap Peas ...............................306
Chocolate Chip Cookies ...................................... 122 Easy Shrimp Stir-Fry............................................278
Chocolate Chip Dream Bars .............................. 123 Easy Taco Casserole ............................................... 44
Chocolate Chunk Cookies .................................. 124 Easy Tartar Sauce .................................................... 97
Chocolate Cupcakes ............................................. 125 Egg Drop Soup ........................................................367
Chocolate Peanut Butter Fudge ...................... 126 Eggplant Parmesan...............................................382
Chocolate Swirl Cheesecake ............................. 127 F
Chorizo Breakfast Casserole ...............................61
Cilantro Cream Sauce .......................................... 257 Fish Florentine .......................................................153
Cilantro-Lime Salad Dressing .............................95 Fish Hater Fish Marinade ..................................260
Coconut Keto Crepes ..............................................62 Fish Taco Lettuce Wraps ....................................154
Coconut Shrimp ..................................................... 276 Fish Taco Sauce ........................................................ 98
Coconut Walnut Squash ..................................... 304 Fish Terrine .............................................................155
Coconut-Mango Salsa .............................................16 Flank Steak with Red Wine Vinegar ................ 45
Cookie Dough Keto Fat Bombs ........................ 128 Focaccia Flax Bread ................................................ 81
Coriander Steak Tenderloin ................................41 French Toast Casserole......................................... 64
Corndog Muffins .................................................... 335 Fresh Zucchini with Shrimp .............................279
Cosmic Meatballs .....................................................42 Fried Chorizo With Garlic ..................................213
Country Breakfast Casserole ...............................63 Fried Mac & Cheese ..............................................307
Crab Bisque.............................................................. 364 G
Crab Cocktail ..............................................................17
Garlic and Cheddar Cauliflower Mash ..........308
Crab Quiche ............................................................. 277

392
The Ketosis Cookbook

Garlic Butter Baked Crab Legs ........................ 280 Keto Coconut Curry Stir Fry .............................187
Garlic Parmesan Flax Seed Crackers ............ 337 Keto Coconut Muffins ............................................ 84
Garlic Parmesan Stuffed Mushrooms ..............21 Keto Kung Pao Chicken .......................................188
Garlic Prime Rib........................................................46 Keto Mayonnaise ...................................................103
Glazed Asian Chicken .......................................... 184 Keto Meatloaf ............................................................ 47
Glazed Ginger Mahi .............................................. 156 Keto Mug Cake ........................................................135
Golden Turkey Breast ......................................... 185 Keto Pizza Crust ....................................................... 85
Graham Crackers ................................................... 131 Key Lime Pie ............................................................136
Greek Green Beans ............................................... 309 Killer Steak Marinade ..........................................262
Greek Isle Halibut ................................................. 157 Kohlrabi Parmesan ...............................................313
Greek Noodle Salad .............................................. 310 Korean BBQ Beef Stuffed Peppers ................... 48
Greek Party Omelette .............................................65
L
Greek Rice ................................................................ 311
Grilled Basil Shrimp ............................................. 281 Lasagna ........................................................................ 49
Grilled Halibut and Leeks with Mustard Lasagna Stuffed Portobellos .............................217
Vinaigrette .......................................................... 158 Lemon Broccoli Soup ...........................................368
Grilled Snapper with Red Pepper Sauce ..... 159 Lemon Cucumber Salad ......................................246
Grilled Stuffed Portabella Mushrooms ........ 383 Lemon Poppy Seed Muffins ................................ 86
Guacamole Perfecto ................................................22 Lemon Squares .......................................................137
Guiltless Sushi ........................................................ 282 Lobster Newburg...................................................284
Lobster Thermidor ...............................................285
H
M
Ham & Cheese Stromboli ................................... 214
Ham Omelette Muffins ...........................................66 Mac and Cheese ......................................................325
Harissa ..........................................................................99 Maple Salmon..........................................................161
Herb Crusted Salmon .......................................... 160 Marinated Grilled Shrimp .................................... 25
Herb Fish Magic ..................................................... 100 Marinated Summer Slaw ....................................314
Herbed Shrimp and Tomatoes ...........................23 Maryland Crab Cakes ...........................................286
Herbed Yogurt Cheese ...........................................24 Mediterranean Fish Cakes .................................287
Homemade Keto Dark Chocolate .................. 132 Mint Seared Scallops With Bacon...................288
Honey Mustard Dressing ................................... 101 Mock Cinnabon .......................................................339
Honey Mustard Grilled Chicken ...................... 186 Mussels in White Wine Sauce ............................ 26
Honey-Balsamic Vinaigrette ............................ 102
N
Honey-Dijon- Dill Salmon Marinade ............. 261
Hunter's Stew ......................................................... 215 Nacho Chicken Casserole ...................................189
New Orleans Chicken Lazone...........................190
I New York Cheesecake .........................................138
Island Spinach Salad ............................................ 245 No Bake Strawberry Cheesecake....................139
Italian Baked Eggs ...................................................67 No Guilt Dinner Rolls ............................................. 87
Italian Spaghetti Squash .................................... 216 Nutty Almond Crackers ......................................340

J O
Jambalaya ................................................................. 283 Old Italy Marinara Sauce ....................................263
Jelly Donut Cupcakes ........................................... 133 One Minute Muffin .................................................. 70
Orange and Sage Glazed Duck Breast ...........191
K
Kale Chips ................................................................. 338 P
Keto Bread .................................................................82 Pan-Fried Asparagus ...........................................315
Keto Banana Carrot Muffins ............................. 134 Parmesan Crisps ....................................................341
Keto Biscuits ..............................................................83 Peanut Butter Cookies ........................................140

393
The Ketosis Cookbook

Peppered Sausage Soup ..................................... 366 Seafood Melange ....................................................292

Pepperoni Pizza Cups.......................................... 342 Shakshouka Skillet .................................................. 72
Pesto Zoodle Bowl ................................................ 343 Shanghai Steamed Fish .......................................165
Pizza ............................................................................ 218 Shepherd's Pie .......................................................... 50
Pizza Dip ................................................................... 344 Shrimp in Butter-Beer Sauce............................293
Poached Cucumber Tilapia ............................... 162 Simple Creamed Spinach ...................................320
Pork Rind Nachos ................................................. 345 Simple Keto Salsa .................................................... 28
Portobello Turkey Burgers ............................... 192 Skillet Pizza ..............................................................348
Protein Bars............................................................. 346 Slow Cooker Pork Loin .......................................221
Pumpkin Bread .........................................................88 Slow Cooker Pulled Pork....................................222
Slow Cooker Split Pea Soup ..............................372
Q
Slow-Cooker Beef Stew ......................................373
Quiche Lorraine ..................................................... 384 Slowcooker Ketchup ............................................109
Quick Crab Salad ................................................... 247 Smoked Collard Greens ......................................321
Smooth Rum Sauce ...............................................267
R
Snow Peas & Beef Stir-Fry Recipe .................... 51
Ranch Dressing ...................................................... 104 Southern Fried Salmon Patties ........................166
Raspberry Cheesecake Cupcakes ................... 141 Southwestern Beef Jerky....................................349
Raspberry Chia Seed Jam ................................... 105 Spaghetti Squash Casserole ..............................195
Raspberry Lemon Popsicles ............................. 142 Spaghetti Squash Lasagna Casserole ............196
Raspberry Vinaigrette ........................................ 106 Spaghetti Squash with Meat Sauce .................. 52
Red Pepper and Snapper Soup ........................ 369 Spiced Pumpkin Soup ..........................................374
Red Pepper Relish ................................................ 107 Spicy Garlic Shrimp ..............................................294
Roast Duck ............................................................... 193 Spinach & Cheese Omelette ................................ 68
Roasted Asparagus Eggs and Hollandaise ....71 Spinach Quiche .......................................................385
Roasted Brussels Sprouts .................................. 316 Spinach, Cheese and Sausage Casserole ......223
Roasted Cauliflower and Garlic ...................... 317 Stewed Crock Pot Chops ....................................224
Roasted Garlic Chipotle Aioli ........................... 108 Strawberry Cinnamon Pancakes ..................... 73
Roasted Peppered Tomato Soup .................... 370 Strawberry BBQ Sauce ........................................269
Roasted Red Pepper Dip .......................................27 Strawberry Spinach Salad .................................268
Romesco Sauce....................................................... 264 Stuffed Bacon Cheeseburgers ............................ 53
Rosemary Grilled Salmon .................................. 163 Stuffed Cabbage ....................................................... 54
S Stuffed Celery Snacks ..........................................350
Stuffed Poblano Peppers ....................................386
Salami Crisps........................................................... 347
Salmon Cakes .......................................................... 164 T
Salmon Salad ........................................................... 248 Tabbouleh.................................................................249
Salsa Chicken .......................................................... 194 Tangy BBQ Sauce ...................................................110
Salsa Verde .............................................................. 265 Tater Tots .................................................................312
Saltine Crackers ........................................................89 Teriyaki Grill Marinade ......................................270
Santa Fe Chorizo Sausage .................................. 219 Thai Chicken Breasts ...........................................197
Santa Fe Medium Chunky Salsa ...................... 266 Thai Chicken Satay................................................198
Sausage & Egg Muffins ...........................................69 Thai Flank Steak ...................................................... 55
Sausage Eggplant Lasagna ................................ 220 Thai Ground Beef .................................................... 56
Sauteed Cajun Shrimp ......................................... 289 Thai Peanut Shrimp Curry.................................295
Sauteed Okra and Tomatoes ............................ 318 Thai Pork Patties ...................................................225
Sauteed Spinach with Cashews ....................... 319 Tomatoes Provencal ............................................322
Seafood Chili ........................................................... 371 Traditional Pizza Sauce ......................................271
Seafood Creole........................................................ 290 Trail Breakfast Skillet ............................................ 74
Seafood Lasagna .................................................... 291 Trail Mix ....................................................................351

394
The Ketosis Cookbook Vegetarian

Tropical Chicken Salad Wraps ........................ 250 Very Berry Blueberry Muffins ........................... 90
Tuna and Mackerel Cakes.................................. 167 Vietnamese Dipping Sauce ................................111
Tuna Fish Salad ...................................................... 168
W
Tuna Salad ................................................................ 251
Tuna Salad Roll Ups ............................................. 352 Walnut Crusted Salmon ......................................170
Turkey and Quinoa Meatloaf ........................... 199 Warm Bacon Dressing .........................................112
Turkey Breakfast Cups ..........................................75 Warm Kale and Avocado Salad with Lemon
Turkey Parmesan .................................................. 200 Dijon Vinaigrette ..............................................252
Turkey Spaghetti Noodles ................................. 201
Z
Twice Baked Cauliflower ................................... 323
Zebra Brownies ......................................................143
U Zesty Italian Dressing ..........................................113
Uncle Bill's Garlic Chicken................................. 180 Zucchini Crust Grilled Cheese ..........................354
Zucchini Fries..........................................................324
V Zucchini Lasagna ...................................................389
Vegetarian Meatloaf ............................................. 387 Zucchini Pancakes ................................................... 76
Vegetarian Stir-Fry ............................................... 388 Zucchini Pasta .........................................................326
Veggie Fajitas Recipe ........................................... 353 Zucchini Pasta (Spaghetti) ................................390
Veracruz Red Snapper ........................................ 169

395