Chorizo Breakfast Casserole

Ingredients

  • 1 lb chorizo
  • 1/4 cup onions
  • 2 cups spinach
  • 1 tbsp minced garlic
  • 10 eggs
  • 1/4 heavy whipping cream
  • 1 cup sharp cheddar cheese, shredded
  • 1/4 cup parmesan cheese, shredded
  • Salt and pepper, to taste
  • 4 oz. cream cheese
  • 2 tbsp olive oil

Instructions

  1. Preheat oven to 350°F
  2. Brown chorizo in large skillet, move to a 9×13 baking dish
  3. Saute onion, spinach, and garlic in the grease left over from chorizo with olive oil
  4. Combine vegetable mixture with the chorizo
  5. Whip together eggs, cream, cheddar cheese, parmesan cheese, and salt and pepper
  6. Pour eggs over chorizo mixture
  7. Cube cream cheese and place evenly over the top
  8. Bake for 30 minutes

Nutrition Information

  • Servings: 8
  • Calories: 445
  • Net Carbs: 4.3g
  • Fat: 35.9g
  • Protein: 24.7g

Chicken Tikka Masala

(Source) Pair this with cauliflower rice?

Ingredients

  • 2 1/2 lbs. Boneless skinless chicken breast
  • 2 tbsp. Olive Oil
  • 2 tsp. Onion Powder
  • 3 cloves Garlic, minced
  • 1 inch Ginger Root, grated
  • 3 tbsp. Tomato Paste
  • 5 tsp. Garam Masala
  • 2 tsp. Smoked Paprika
  • 4 tsp. Kosher Salt
  • 10 oz. can Diced Tomatoes
  • 1 cup Heavy Cream
  • 1 cup Coconut Milk (from the carton)
  • Fresh Cilantro, chopped (for topping)
  • 1 tsp. Guar Gum

Instructions

  1. Add chicken to slow cooker and grate 1 inch knob of ginger over the top.
  2. Add all dry spices into the slow cooker and mix well.
  3. Add canned diced tomatoes and tomato paste into slow cooker, then mix well again.
  4. Lastly, add 1/2 cup coconut milk and mix together thoroughly. Cook on low for 6 hours or high for 3 hours.
  5. Once the slow cooker is done, add the remaining coconut milk, heavy cream, and guar gum and mix thoroughly into the chicken. It should help the curry thicken well; serve over cauliflower rice or vegetable of your choice.

This makes a total of 5 servings of Slow Cooker Keto Chicken Tikka Masala. Each serving comes out to be 493 Calories, 41.2g Fats, 5.8g Net Carbs, and 26g Protein.

Chicken Parmesan Casserole

This low carb chicken parmesan casserole is easy and delicious. Gluten free, keto, and Atkins friendly!

Author: Mellissa Sevigny
Serves: 8 servings

Ingredients

For the chicken:

  • 1.5 lbs boneless skinless chicken breast
  • 1 egg
  • ½ cup almond flour
  • ¼ cup grated parmesan cheese
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp dried basil
  • 3 Tbsp olive oil for frying

For the casserole

  • 4 cups cooked spaghetti squash
  • 1 Tbsp olive oil
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ Tbsp dried parsley
  • 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
  • 6 ounces fresh mozzarella
  • Fresh basil, chopped (optional for garnish)

Instructions

For the chicken:

  1. Cut the chicken into 2 inch pieces.
  2. In a small bowl, beat the egg.
  3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
  4. Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture – then remove to a clean plate.
  5. Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
  6. Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
  7. Spread the cooked chicken pieces over the top of the squash.
  8. Spoon the marina sauce over the chicken and squash.
  9. Cut or tear the mozzarella into pieces and place them over the chicken.
  10. Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.

Approx nutrition info per serving: 302 calories, 8g fat, 6g net carbs, 28g protein

One-Skillet Paleo Mediterranean Chicken

Ingredients

  • 1/2 yellow onion, diced
  • 2-3 cloves garlic, minced
  • 8 oz mushrooms, sliced
  • 8 oz jarred artichoke hearts, liquid drained
  • 1/2 cup sun-dried tomatoes, chopped
  • 1/3 cup Kalamata olives, chopped
  • 1 lb pre-cooked chicken
  • Fresh spinach – a couple of handfuls
  • 2-3 Tbsp olive oil (1-2 tablespoons to sauté the veggies, another tablespoon for cooking)
  • 1 Tbsp balsamic vinegar
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 2 Tbsp fresh basil, chopped for garnish
  • Salt & pepper to taste

Instructions

  1. In a large skillet over medium heat, add 1 Tbsp of olive oil and sauté the chopped onions for 3-4 minutes
  2. Add the minced garlic in with the onions, and sauté together one more minute
  3. Add the sliced mushrooms to the sautéed onions and garlic and cook 5-7 minutes until the mushrooms are golden. Add salt and pepper to taste while cooking
  4. Add 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar to the pan then toss in the sun-dried tomatoes, artichoke hearts, and olives. Sprinkle in the parsley, oregano, and stir a few minutes
  5. Next add the chopped chicken and spinach to the pan – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.
  6. Serve hot garnished with the fresh basil.

Sun Dried Tomato Cheesy Meatballs

Author: Karina – Cafe Delites (Source)
Serves: 6 (12 large meatballs (or 24 smaller ones)

Tender and juicy meatballs spiked with sun dried tomato pieces, garlic and fresh herbs, fried and simmered in a simple tomato sauce with so.much.cheese. All in one skillet!

Ingredients

  • Meatballs:
    • 500g beef mince
    • 500g pork mince (or use extra beef mince)
    • 1 egg, lightly whisked
    • ½ cup almond flour (or ⅓ cup breadcrumbs if not following low carb)
    • 150g semi-dried tomatoes, drained and oil reserved
    • ½ cup grated Parmesan cheese
    • 4 cloves garlic, crushed
    • 4 table spoons tomato paste
    • 1 tablespoon fresh chopped oregano
    • 1 tablespoon fresh chopped basil
    • 1 tablespoon oil
    • Salt to taste (about 1 tablespoon) and pepper
  • Sauce:
    • reserved Sun Dried Tomato oil
    • 2x 420g jars tomato pasta sauce (or tomato soup)
    • 180g large bocconcini balls (6 large balls the size of golf balls), sliced

Instructions

  1. Combine mince, egg and almond flour, tomatoes drained of oil (reserve oil), cheese, garlic, paste, oregano and basil in a bowl. Season with salt and pepper. Shape into 12 meatballs (I used full palm sized meat mixture).
  2. Heat oil in a non stick oven proof pan or cast iron skillet over medium heat. Cook meatballs, in batches for 3 to 4 minutes while occasionally turning to brown on all sides.
  3. Heat reserved semi-dried tomatoes oil in pan. Add the tomato sauce (or soup). Cook, stirring, for 2 minutes.
  4. Return meatballs to pan; bring to the boil; reduce heat to low and allow to simmer, covered for 15-20 minutes or until meatballs have cooked through and sauce has thickened.
  5. Meanwhile, preheat oven to grill (or broil) settings on medium heat halfway through cooking time. When meatballs are ready, arrange the bocconcini slices over the meatballs and place pan into the oven. Grill/broil until cheese has melted.

Nutrition Information: 

Serving size: per serve (2 large meatballs + sauce and cheese) Calories: 496 Fat: 27.8g Carbohydrates: 13.6g Fiber: 1g Protein: 44.8g Net Carbs: 12.6g

Sun Dried Tomato Cheesy Meatballs

INGREDIENTS
Meatballs:
  • 2lb beef mince
  • 1 egg, lightly whisked
  • ½ cup almond flour (or ⅓ cup breadcrumbs if not following low carb)
  • ½ lb semi-dried tomatoes, drained and oil reserved
  • ½ cup grated Parmesan cheese
  • 4 cloves garlic, crushed
  • 4 table spoons tomato paste
  • 1 tablespoon fresh chopped oregano
  • 1 tablespoon fresh chopped basil
  • 1 tablespoon olive oil
  • Salt to taste (about 1 tablespoon) and pepper
Sauce:
  • reserved Sun Dried Tomato oil
  • 2x 420g jars tomato pasta sauce (or tomato soup)
  • 180g large bocconcini balls (6 large balls the size of golf balls), sliced
INSTRUCTIONS
  1. Combine mince, egg and almond flour, tomatoes drained of oil (reserve oil), cheese, garlic, paste, oregano and basil in a bowl. Season with salt and pepper. Shape into 12 meatballs (I used full palm sized meat mixture).
  2. Heat oil in a non stick oven proof pan or cast iron skillet over medium heat. Cook meatballs, in batches for 3 to 4 minutes while occasionally turning to brown on all sides.
  3. Heat reserved semi-dried tomatoes oil in pan. Add the tomato sauce (or soup). Cook, stirring, for 2 minutes.
  4. Return meatballs to pan; bring to the boil; reduce heat to low and allow to simmer, covered for 15-20 minutes or until meatballs have cooked through and sauce has thickened.
  5. Meanwhile, preheat oven to grill (or broil) settings on medium heat halfway through cooking time. When meatballs are ready, arrange the bocconcini slices over the meatballs and place pan into the oven. Grill/broil until cheese has melted.

Crustless Broccoli and Cheese Quiche

A local restaurant makes a great broccoli and parmesan quiche. I’ve looked up this one so I can take a stab at making my own.

Ingredients

  • 2 teaspoons olive oil
  • 1/2 cup vertically sliced onion
  • 1 garlic clove, minced
  • 5 cups broccoli florets
  • Cooking spray
  • 1 1/4 cups 1% low-fat milk
  • 1 cup (4 ounces) shredded reduced-fat Swiss cheese
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 4 large egg whites, lightly beaten
  • 2 large eggs, lightly beaten
  • 2 tablespoons grated fresh Parmesan cheese

Directions

  1. Preheat oven to 350°.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion and garlic; sauté 1 1/2 minutes.
  4. Add broccoli; sauté 1 minute.
  5. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray.
  6. Combine milk and milk, Swiss, parsley, mustard, pepper, nutmeg, and eggs in a large bowl.
  7. Pour milk mixture over broccoli mixture; sprinkle with Parmesan.
  8. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes.

Number of Servings: 6

Nutrition Information: Calories: 160.3 / 3.3 g net carbs