Gluten Free, Dairy Free, Oat Free and Keto Friendly… WHATT! Does it even taste good? YES! These mini muffins are so good that the reason there is only a small batch is because I ate half the batter. They are ready in under 30 minutes and are friendly to most diets, making them a great snack if you are having people over. The “sugar” that is used is by Swerve so it is friendly to most Keto diets and people that are regulating insulin.
Instructions
Preheat oven to 350°F and line or spray mini muffin baking sheet.
In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.
Carefully fold in the strawberries.
Fill each muffin container up so they are about ¾ full.
Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don’t dry out.
Top with sliced strawberries and enjoy!
INGREDIENTS
2 Cups Almond Flour
2 Eggs
1 tbsp Lemon Juice
2 tbsp Coconut Oil, Vegetable Oil or Olive Oil
½ Cup Swerve Confectioners Sweetener
1 tsp Vanilla Extract
½ tsp salt
½ Cup Raspberries
½ Cup Diced Strawberries
INSTRUCTIONS
Preheat oven to 350°F and line or spray mini muffin baking sheet.
In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.
Carefully fold in the strawberries.
Fill each muffin container up so they are about ¾ full.
Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don’t dry out.
Top with sliced strawberries and enjoy!
Strawberry Raspberry Mini Muffins – Gluten Free & Dairy Free
2 Cups Almond Flour
2 Eggs
1 tbsp Lemon Juice
2 tbsp Coconut Oil, Vegetable Oil or Olive Oil
½ Cup Swerve Confectioners Sweetener
1 tsp Vanilla Extract
½ tsp salt
½ Cup Raspberries
½ Cup Diced Strawberries
Preheat oven to 350°F and line or spray mini muffin baking sheet.
In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.
Carefully fold in the strawberries.
Fill each muffin container up so they are about ¾ full.
Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don't dry out.
Who doesn’t love tacos?? These are a great healthy and keto alternative to normal tacos. Taco mix served in a zucchini boat cooked to perfection.
Steps for Success:
Preheat oven to 400°F
Cut Zucchini in half length wise and deseed using a spoon.
Season Zucchini with Salt, Pepper, Taco Seasoning and Paprika to Taste and drizzle with olive oil.
Place in oven with seed side up for 5 minutes and then flip and cook for another 5 minutes. Remove and set aside.
In a large skillet, brown the ground beef until cooked and then drain grease.
While beef is draining, sauté peppers and onions in the skillet until cooked and then return beef to skillet and season with Chili Powder, Taco Seasoning or Cumin, Paprika and diced tomatoes and cook for 2-3 minutes on medium heat.
Place zucchini skin down in a pan or baking sheet that is oven safe, carefully place spoonfuls of taco mixture in zucchini boats and then top with shredded cheese.
Bake in the oven at 400° for 10 minutes.
Cut fresh cilantro, red onion and lime to garnish with!
INGREDIENTS
2-3 Large Zucchini
¼ White Onion, diced
1 Baby Bell Pepper (or 1/2 bell pepper), diced
1 Poblano Pepper, diced
½ Ground Beef
½ Canned Diced Tomatoes
1 tbsp Chili Powder
1 tbsp Taco Seasoning or Cumin
1 tsp Paprika
Shredded Cheese
Salt, Pepper, Taco Seasoning and Paprika to Taste for Zucchini
Toppings: Cilantro, Red Onion, Lime Juice
INSTRUCTIONS
Preheat oven to 400°F
Cut Zucchini in half length wise and deseed using a spoon.
Season Zucchini with Salt, Pepper, Taco Seasoning and Paprika to Taste and drizzle with olive oil.
Place in oven with seed side up for 5 minutes and then flip and cook for another 5 minutes. Remove and set aside.
In a large skillet, brown the ground beef until cooked and then drain grease.
While beef is draining, sauté peppers and onions in the skillet until cooked and then return beef to skillet and season with Chili Powder, Taco Seasoning or Cumin, Paprika and diced tomatoes and cook for 2-3 minutes on medium heat.
Place zucchini skin down in a pan or baking sheet that is oven safe, carefully place spoonfuls of taco mixture in zucchini boats and then top with shredded cheese.
Bake in the oven at 400° for 10 minutes.
Cut fresh cilantro, red onion and lime to garnish with!
Taco Zucchini Boats
2-3 Large Zucchini
¼ White Onion, diced
1 Baby Bell Pepper (or 1/2 bell pepper), diced
1 Poblano Pepper, diced
½ Ground Beef
½ Canned Diced Tomatoes
1 tbsp Chili Powder
1 tbsp Taco Seasoning or Cumin
1 tsp Paprika
Shredded Cheese
Salt, Pepper, Taco Seasoning and Paprika to Taste for Zucchini
Toppings: Cilantro, Red Onion, Lime Juice
Preheat oven to 400°F
Cut Zucchini in half length wise and deseed using a spoon.
Season Zucchini with Salt, Pepper, Taco Seasoning and Paprika to Taste and drizzle with olive oil.
Place in oven with seed side up for 5 minutes and then flip and cook for another 5 minutes. Remove and set aside.
In a large skillet, brown the ground beef until cooked and then drain grease.
While beef is draining, sauté peppers and onions in the skillet until cooked and then return beef to skillet and season with Chili Powder, Taco Seasoning or Cumin, Paprika and diced tomatoes and cook for 2-3 minutes on medium heat.
Place zucchini skin down in a pan or baking sheet that is oven safe, carefully place spoonfuls of taco mixture in zucchini boats and then top with shredded cheese.
Bake in the oven at 400° for 10 minutes.
Cut fresh cilantro, red onion and lime to garnish with!
Looking for a cute, simple snack to serve at your pool party or to have later today? These BLTT Cucumber Rolls are simple, easy, refreshing and KETO! Save the carbs with this bacon, lettuce, tomato and turkey roll up. A snack wrapped in a cucumber shell to add that extra flavor and crunch that we all love.
Tips & Tricks
Cucumber – You want to ensure that the cucumber slices are thin enough so that they don’t snap when rolling. You should either use a thick peeler or a sharp knife and cut the strips so that they are about 1/8th inch thick. You won’t be able to use the 2-3 in the very center due to the seeds falling out but you can throw those pieces in a salad for dinner so you don’t waste anything.
Tooth Pick – When placing the tooth pick in the roll to keep them from falling apart, you want to make sure you have a little extra cucumber at the end so that it doesn’t rip under tension.
INGREDIENTS
1 Cucumber Sliced length wise, ⅛ in thick
Oven Roasted Turkey Lunch Meat
Cheddar Cheese Slices cut into ⅓
Cherry Tomatoes, quartered length wise
Iceberg Lettuce
Bacon
Tooth Picks
Pepper to taste
INSTRUCTIONS
Using either a sharp knife or a peeler, thinly slice or peel the cucumber length wise so that you have strips of cucumber that are flexible and long.
Cut sliced cheese into three pieces, about the same width of the cucumber and lay one down on a piece of cumber, top with ½ piece of cooked bacon, a piece of lettuce that is similar sized, turkey and ¼ of the cherry tomato.
Start from one side and roll the cucumber and toppings into a circle and in together using a tooth pick.
Note: You will want to ensure that there is not too much filling or the cucumber will not wrap all the way around. You should be able to get 7-8 rolls per cucumber if sliced thin enough.
BLTT Cucumber Rolls
Save the carbs with this bacon, lettuce, tomato and turkey roll up. A snack wrapped in a cucumber shell to add that extra flavor and crunch that we all love.
1 Cucumber (Sliced length wise, ⅛ in thick)
Oven Roasted Turkey Lunch Meat
Cheddar Cheese Slices (cut into ⅓)
Cherry Tomatoes, quartered length wise
Iceberg Lettuce
Bacon
Tooth Picks
Pepper (to taste)
Using either a sharp knife or a peeler, thinly slice or peel the cucumber length wise so that you have strips of cucumber that are flexible and long.
Cut sliced cheese into three pieces, about the same width of the cucumber and lay one down on a piece of cumber, top with ½ piece of cooked bacon, a piece of lettuce that is similar sized, turkey and ¼ of the cherry tomato.
Start from one side and roll the cucumber and toppings into a circle and in together using a tooth pick.
Note: You will want to ensure that there is not too much filling or the cucumber will not wrap all the way around. You should be able to get 7-8 rolls per cucumber if sliced thin enough.
Quick and easy Mexican influenced breakfast. This breakfast can be done in less than 20 minutes, is low carb and packed with nutrients. Using Missions low carb tortillas, you will have a fiber packed breakfast that will keep you full longer. Each cup consists of a tortilla, egg, peppers, onions, cheese and seasoning.
INGREDIENTS
2 Tortillas
2 Eggs
1 tbsp Poblano Pepper or Green Bell Pepper diced
1 tbsp Red Onion diced
1 tbsp Red Bell Pepper diced
¼ cup Mexican or Cheddar Cheese Shredded
Salt, Pepper and Taco Seasoning to taste
INSTRUCTIONS
Preheat oven to 400°F and spray muffin tin with non-stick spray.
Dice onion and peppers
Place one tortilla in each muffin tin. You may have to slightly fold the edges in three places to prevent the tortilla from ripping and to ensure it fits snuggly in the muffin tin.
Crack one egg in each cup, sprinkle with salt, pepper and taco seasoning. If you don’t have taco seasoning you can use paprika or chili seasoning.
Divide diced veggies into two and top the egg.
Divide cheese and sprinkle the cheese on each egg cup.
Put in oven for 10-15 minutes on the bottom rack. 10 minutes will be a soft egg, 12 minutes will give you a medium egg and 15 will give you a well done egg.
Enjoy! Feel free to serve with Salsa, Picante Sauce and/or Sour Cream
Mexican Egg Breakfast Cups
Quick and easy Mexican inspired breakfast with eggs, peppers, onions and Mexican cheese.
2 Tortillas
2 Eggs
1 tbsp Poblano Pepper or Green Bell Pepper (diced)
1 tbsp Red Onion (diced)
1 tbsp Red Bell Pepper (diced)
¼ cup Mexican or Cheddar Cheese (Shredded)
Salt, Pepper and Taco Seasoning (to taste)
Preheat oven to 400°F and spray muffin tin with non-stick spray.
Dice onion and peppers
Place one tortilla in each muffin tin. You may have to slightly fold the edges in three places to prevent the tortilla from ripping and to ensure it fits snuggly in the muffin tin.
Crack one egg in each cup, sprinkle with salt, pepper and taco seasoning. If you don't have taco seasoning you can use paprika or chili seasoning.
Divide diced veggies into two and top the egg.
Divide cheese and sprinkle the cheese on each egg cup.
Put in oven for 10-15 minutes on the bottom rack. 10 minutes will be a soft egg, 12 minutes will give you a medium egg and 15 will give you a well done egg.
Enjoy! Feel free to serve with Salsa, Picante Sauce and/or Sour Cream
It’s Monday again and like many, I am trying to set my intentions for the week. This week I am focusing on health because I splurged this weekend (too many donuts) and health is personal wealth. I am starting my day with this quick and easy breakfast! Baked Avocado Egg Boats are Keto friendly and easy to make. The two that I made consist of avocado, egg, salt, pepper, garlic powder, paprika and cayenne pepper. I topped one with bacon bits and chives and the other with a cherry tomato and chives. This meal can be tailored to be keto friendly and/or vegetarian.
INGREDIENTS
1 Avocado Halved and Pitted
2 Eggs
Salt, Pepper, Paprika, Garlic Powder and Cayenne Pepper to taste
Bacon Bits, Cherry Tomato Optional
INSTRUCTIONS
Preheat oven to 425°F.
Slice each avocado in half lengthwise and remove the pit.
Scoop out enough of the avocado flesh so that the egg can fit inside fully.
Sprinkle avocado halves with salt, pepper, paprika, garlic powder, cayenne and crack 1 egg into each half.
OPTIONAL: Add bacon bits and/or sliced cherry tomatoes to top the eggs
Bake in oven for 15-20 minutes. 15 minutes will create a over medium yolk.
NOTES
To avoid spilling the egg you can place in a cupcake pan, flesh up to hold avocado still or you can use toothpicks and put them on each side of the avocado to keep it steady on a pan.
Baked Avocado Egg Boat
Baked Avocado Egg Boats are Keto friendly and easy to make. The two that I made consist of avocado, egg, salt, pepper, garlic powder, paprika and cayenne pepper. I topped one with bacon bits and chives and the other with a cherry tomato and chives.
1 Avocado (Halved and Pitted)
2 Eggs
Salt, Pepper, Paprika, Garlic Powder and Cayenne Pepper (to taste)
Bacon Bits, Cherry Tomato (Optional)
Preheat oven to 425°F.
Slice each avocado in half lengthwise and remove the pit.
Scoop out enough of the avocado flesh so that the egg can fit inside fully.
Sprinkle avocado halves with salt, pepper, paprika, garlic powder, cayenne and crack 1 egg into each half.
OPTIONAL: Add bacon bits and/or sliced cherry tomatoes to top the eggs
Bake in oven for 15-20 minutes. 15 minutes will create a over medium yolk.
To avoid spilling the egg you can place in a cupcake pan, flesh up to hold avocado still or you can use toothpicks and put them on each side of the avocado to keep it steady on a pan.
Breakfast
avocado, bacon, keto, whole30
Check out two of my favorite baked Avocado eggs as well:
If you are like me, you probably didn’t like spaghetti squash and preferred the real thing. This dish opened my mind to spaghetti squash and now I prefer eating it over pasta (most of the time). Try pairing this dish with my cheese garlic bomb bread if you aren’t carb conscious.
There are so many benefits to eating spaghetti squash over pasta, I encourage you to try it! I made this dish when I tried the keto diet because I was trying to reduce my carb intake, but now it’s a dish that I’ll make on any diet but first, how do we cook a spaghetti squash?
Cooking Spaghetti Squash
First, you will want to cut it in half lengthwise. Then, scoop out the seeds. To cut this, choose a large knife that is really sharp and start in the center of the squash. It is easier to cut this like you would a pumpkin.
Next, drizzle some olive oil and sprinkle with salt and pepper. Don’t over salt though because the salt will draw some of the water out and cause it to be soggy. Most people that I have met that don’t like spaghetti squash, don’t like it because they have had it when it was very soggy and it is more like mashed potatoes.
Line a pan with some parchment paper and turn squash upside down so that the inside is facing down and then, poke some holes in the top of the squash and pop in a preheated oven at 400°F.
The size of the squash will determine how long you should cook it. I prefer to undercook my squash so that it can be re-heated or baked. If you over cook it from the start it doesn’t hold it’s texture very well and becomes mushy.
A good rule of thumb is to cook it for 30 minutes and check it. You should be able to pierce the top pretty easily when it is done. I almost never cook more than 40 minutes, even if it is a really large squash.
Once it is done, take it out of the oven and turn squash over to cool down. Once cool, scrape the insides with a fork to create the “spaghetti” like texture.
Now that you know how to cook the Spaghetti, let’s get to the sauce!
INGREDIENTS
1 tbsp Olive Oil
2 cloves Garlic Pressed
1 cup Heavy Cream
1 cup Tomato Sauce
¼ cup Parmesan Cheese
Red Pepper Flakes, Salt and Pepper to taste
1 Spaghetti Squash
20 medium Shrimp Pealed and tail off
INSTRUCTIONS
Spaghetti Squash
Preheat the oven to 400°F.
Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. NOTE: go light on the salt.
Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes.
Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still firm. The time will vary depending on the size of your squash so check after 30 minutes.
Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
Sauce & Shrimp
While squash is cooking, put olive oil and pressed garlic in non-stick skillet on medium heat and stir until fragrant, about 1-2 minutes.
Pour in cream, tomato sauce, parmesan cheese and season with a pinch of salt, pepper and red pepper flakes to taste. Bring all ingredients to a boil stirring constantly and then reduce to low and simmer. Note: the pepper flakes get spicier the longer you simmer so you may want to leave them out and just top the meal with them later.
While sauce is simmering, peel shrimp, rinse and pat dry. Season shrimp with salt and pepper or spicy seafood seasoning if you want to turn up the heat.
Heat a medium non-stick pan over medium high heat with a tbsp. of olive oil. Once pan is hot, place shrimp in pan.
Once they start to change color and turn pink on the bottom, about 2 to 3 minutes, quickly flip them over. Finish cooking until the pieces are pink, opaque, and loosely curled, another 1 to 2 minutes/
Stir cooked shrimp into the thickened sauce and turn heat all the way down until spaghettis squash is done.
Once spaghettis squash is done cooking, let it cool for 5 minutes and then scrape spaghetti squash out on plate, top with sauce and serve hot.
NOTES
For the Tomato Sauce, you can used basic tomato sauce found in the can or you can use tomato pasta sauce. I personally like to use Ragu Simply Traditional Pasta Sauce with no sugar added.
Tomato-Cream Spaghetti Squash With Shrimp
This is my go to spaghetti squash recipe that will add more veggies to your diet while feeling like you had a cheat meal. Feel free to substitute shrimp with chicken or tofu to meet your dietary needs.
1 tbsp Olive Oil
2 cloves Garlic (Pressed)
1 cup Heavy Cream
1 cup Tomato Sauce
¼ cup Parmesan Cheese
Red Pepper Flakes, Salt and Pepper (to taste)
1 Spaghetti Squash
20 medium Shrimp (Pealed and tail off)
Spaghetti Squash
Preheat the oven to 400°F.
Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. NOTE: go light on the salt.
Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes.
Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still firm. The time will vary depending on the size of your squash so check after 30 minutes.
Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
Sauce & Shrimp
While squash is cooking, put olive oil and pressed garlic in non-stick skillet on medium heat and stir until fragrant, about 1-2 minutes.
Pour in cream, tomato sauce, parmesan cheese and season with a pinch of salt, pepper and red pepper flakes to taste. Bring all ingredients to a boil stirring constantly and then reduce to low and simmer. Note: the pepper flakes get spicier the longer you simmer so you may want to leave them out and just top the meal with them later.
While sauce is simmering, peel shrimp, rinse and pat dry. Season shrimp with salt and pepper or spicy seafood seasoning if you want to turn up the heat.
Heat a medium non-stick pan over medium high heat with a tbsp. of olive oil. Once pan is hot, place shrimp in pan.
Once they start to change color and turn pink on the bottom, about 2 to 3 minutes, quickly flip them over. Finish cooking until the pieces are pink, opaque, and loosely curled, another 1 to 2 minutes/
Stir cooked shrimp into the thickened sauce and turn heat all the way down until spaghettis squash is done.
Once spaghettis squash is done cooking, let it cool for 5 minutes and then scrape spaghetti squash out on plate, top with sauce and serve hot.
For the Tomato Sauce, you can used basic tomato sauce found in the can or you can use tomato pasta sauce. I personally like to use Ragu Simply Traditional Pasta Sauce with no sugar added.
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