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10+ Keto Food Substitutions for a Delicious Low-Carb Diet

Following a keto diet means eating low-carb, high-fat foods that put your body in a state of ketosis. However, traditional high-carb foods like pasta, bread, and rice can be tough to give up. Fortunately, there are plenty of delicious keto food substitutions that can satisfy your cravings and help you stick to your diet. Here are 10+ keto food substitutions to add to your recipe collection.

  1. Cauliflower Rice instead of Regular Rice: Cauliflower rice is a great low-carb substitute for regular rice. Simply pulse fresh cauliflower in a food processor until it has a rice-like consistency. Sauté it in a pan with some oil and seasonings for a tasty side dish.
  2. Lettuce Leaves instead of Tortillas or Bread: Lettuce leaves can be used as a substitute for tortillas or bread when making sandwiches or wraps. They’re low-carb and add a nice crunch to your meal.
  3. Coconut Flour instead of Regular Flour: Coconut flour is low in carbs and high in fiber, making it a great substitute for regular flour in keto baking. Use it in recipes like muffins, cakes, and breads.
  4. Almond Flour instead of Regular Flour: Almond flour is also low in carbs and high in fiber, making it another great substitute for regular flour in keto baking. Use it in recipes like pancakes, cookies, and crackers.
  5. Zucchini Noodles instead of Pasta: Zucchini noodles, also known as “zoodles,” are a great substitute for pasta when following a keto diet. Use a spiralizer to make long, thin strands of zucchini and cook them in a pan with your favorite sauce.
  6. Avocado Oil instead of Vegetable Oil: Avocado oil is high in healthy monounsaturated fats and has a higher smoke point than vegetable oil, making it a great substitute for cooking and frying. Use it in recipes like stir-fries, roasted vegetables, and grilled meats.
  7. Coconut Oil instead of Butter: Coconut oil is a great substitute for butter in cooking and baking, as it is high in healthy saturated fats and adds a delicious coconut flavor. Use it in recipes like cookies, cakes, and smoothies.
  8. Greek Yogurt instead of Sour Cream: Greek yogurt is lower in fat and carbs than sour cream, making it a great substitute in recipes that call for sour cream. Use it in recipes like dips, dressings, and baked goods.
  9. Almond Milk instead of Cow’s Milk: Almond milk is lower in carbs and calories than cow’s milk, making it a great substitute for those following a keto diet. Use it in recipes like smoothies, coffee drinks, and baked goods.
  10. Dark Chocolate instead of Milk Chocolate: Dark chocolate is lower in sugar and higher in cocoa solids than milk chocolate, making it a great substitute for those following a keto diet. Use it in recipes like brownies, cookies, and truffles.
  11. Shirataki Noodles instead of Regular Pasta: Shirataki noodles are a great low-carb substitute for regular pasta. Made from konjac root, they’re very low in carbs and calories. Use them in recipes like stir-fries, soups, and pasta dishes.
  12. Flaxseed Meal instead of Breadcrumbs: Flaxseed meal is a great low-carb substitute for breadcrumbs in recipes like meatballs and meatloaf. It’s also high in fiber and omega-3 fatty acids, making it a healthy addition to your diet.
  13. Almond Butter instead of Peanut Butter: Almond butter is lower in carbs and higher in healthy fats than peanut butter, making it a great substitute for those following a keto diet. Use it in recipes like smoothies, cookies, and sauces.
  14. Pork Rinds instead of Chips: Pork rinds are a great low-carb substitute for chips when you’re looking for a crunchy snack. They’re high in protein and low in carbs, making them a great addition to your diet.
  15. Monk Fruit Sweetener instead of Sugar: Monk fruit sweetener is a zero-calorie sweetener that is a great substitute for sugar in keto-friendly desserts. Use it in recipes like cakes, cookies, and pies.
  16. Coconut Aminos instead of Soy Sauce: Coconut aminos are a soy-free substitute for soy sauce that is lower in sodium and carbs. Use them in recipes like stir-fries, marinades, and dressings.

    Switching to a keto diet doesn’t mean giving up all your favorite foods. Incorporating these keto food substitutions into your diet can help you stay on track and still enjoy delicious meals and snacks. Experiment with these alternatives to find your new favorite keto-friendly recipes.

Keto Alfredo and Shrimp

Our homemade alfredo sauce was plate licking good!! The. Best. Alfredo sauce. EVER! The flavor was amazing and so rich! The perfect addition to your zoodles to make a meal the whole family will love. Recipe for the best alfredo sauce ever… comin’ atcha below.

Ingredients

½ cup butter

2 garlic cloves, minced

2 cups heavy cream

2 oz of cream cheese

¼ Teaspoon pepper

¼ teaspoon salt

1½ cups grated Parmesan cheese

Instructions

In a medium sauce pan over melt butter over medium heat. Add garlic, cream cheese, heavy whipping cream, pepper, and salt.

Bring to a low boil and reduce heat to medium low and simmer for 8 minutes.

Remove from heat then slowly add parmesan cheese.

Return to stove on low and cook for 2 to 3 minutes, stirring constantly.

Serve hot.

Strawberry Cheesecake Fat Bombs

Strawberry Cheesecake Fat Bombs
Ingredients:
1/2 cup = strawberries, fresh or frozen
3/4 cup = cream cheese, softened
1/4 cup = butter or coconut oil, softened
2 tablespoons = powdered erythritol OR 10–15 drops liquid stevia
1/2–1 tablespoon vanilla extract

Directions:
Place the cream cheese and butter (or coconut oil) cut into small pieces in to a mixing bowl. Leave at room temperature for 30–60 minutes until softened. Make sure the butter is softened, otherwise it will be difficult to mix and achieve a smooth texture. Do not microwave the butter – the mixture needs to stay firm.
Meanwhile, wash the strawberries and remove the green parts. Place them into a bowl and mash using a fork or place in a blender for a smooth texture.
Add the powdered erythritol (or stevia), vanilla extract and mix well. Before you mix the strawberries with the remaining ingredients, make sure they have reached room temperature.
Add to the bowl with softened butter and cream cheese.
Use a hand whisk or food processor and mix until well combined.
Spoon the mixture into small muffin silicone molds or candy molds. Place in the freezer for about 2 hours or until set.
When done, unmold the fat bombs and drizzle with Lilly’s dark chocolate, place into a container. Keep in the freezer and enjoy any time!

Keto Beef Stew

Meal prep? We got you covered! This is an awesome fall/winter dish to prepare for freezing and toss in whenever you see fit. Throw it in the slow cooker the night before and have a warm and hearty meal for the next few days. Can’t go wrong with Keto Beef Stew and who wouldn’t want to save time by having this prepped and ready for the crock pot or instant pot?

Here’s the recipe

Label and Fill a freezer bag with:

  • 2 lbs. beef stew meat
  • 1/2 of a white onion, sliced
  • 2 celery stalks, sliced
  • 1 bundle of radishes, quartered
  • 4 cloves garlic, minced
  • bundle of cilantro, chopped (add as much or as little as you like)
  • 12 oz. package sliced mushrooms
  • 14.5 oz. can diced tomatoes, undrained
  • 2 Tablespoons tomato paste
  • 2 Tablespoons balsamic vinegar
  • 1 Tablespoon Worcestershire sauce or coconut aminos
  • 16 oz. Kettle and Fire Beef Broth or Organic Beef Broth
  • Spices: 1 teaspoon salt, 3/4 teaspoon pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon oregano. ** Add any yummy seasonings you’d like.
  • Optional: a small amount of diced organic carrots

To Cook:  Dump defrosted contents in a slow cooker along with broth and cook covered for 8 hours on low or 4-5 hours on high until meat is tender, stirring occasionally. Serve hot for a tasty comfort meal. Enjoy!

Keto Pumpkin Spice Cream-Cheese Muffins

Keto Pumpkin Spice Cream-Cheese Muffins are one of my favorite fall keto desserts! Hope you enjoy! 

Pumpkin Spice Cream Cheese Muffins Recipe

Ingredients

Muffin
2 cups almond flour
2 tsp aluminum free baking powder
1.5 tsp pumpkin pie spice
⅛ ginger
⅛ cinnamon
3 tbsp. grass fed butter
3 large eggs
½ cup Lakanto Monk Fruit keto sweetener (20% off using our code!!)  

Filling
¾ tsp vanilla
1 tbsp. heavy whipping cream
1 tbsp. butter


Directions:
For the cream cheese filling:

  1. Beat cream cheese with keto sweetener, heavy whipping cream and vanilla extract until smooth. Set aside.
For the muffins
  1. Preheat the oven to 350°F degrees.
  2. In a mixing bowl combine almond flour, baking soda, salt, and spices. 
  3. In another bowl, mix butter, sweetener, eggs and pumpkin until smooth.
  4. Combine the wet ingredients into the dry ingredients.
  5. Grease muffins tins or place paper liners in the tins if you have them.
  6. Spoon the pumpkin mixture into the cups about 2/3 of the way up. Make a “well” in the mixture, pushing the mixture around the sides. A small spoon works great.
  7. Place about a teaspoon of the cream cheese filling into your “well” in the muffin mixture. Top with more batter to cover the cream cheese mixture and smooth over if needed.
  8. Bake for 20-25 minutes, until the top of the muffin is firm.
  9. Remove from oven and enjoy the warmth of Thanksgiving in your mouth. Store in the refrigerator.

Low Carb Keto Snack

Fresh Mozzarella, Garden Tomato, and Avocado

Such an easy, fresh, low-carb keto snack! A great way to wrap up the freshness of summer with some delicious garden ripe tomatoes. Yes, I said tomatoes. When you have eaten lightly for the day there’s room for a couple of these as a snack. Two was plenty! A medium sized tomato has 4.8 g of carbs and 1.5 grams of fiber. If you don’t go crazy with this snack, eating them all, you will be just fine with macros. I love that you can douse these with salt and pepper and add a little avocado and you have a full fat snack on the go.

Directions:
Slice fresh mozzarella, garden tomato, and avocado. Sprinkle with Pink Himalayan salt and pepper. If desired, drizzle with avocado oil, MCT oil, or a Vinaigrette.
Serve and enjoy!

Low Carb Buffalo Chicken Dip

This low-carb recipe is super easy and tasty for a rushed weeknight meal or game day. This has just the right amount of kick, is fully fat loaded, and has that crunch everyone misses on keto. 

Recipe 

  • 3 Cups Shredded Chicken(cooked) 
  • 1/2 Cup Ranch Dressing
  • 3/4 Cup Franks Red Hot Sauce
  • 8 oz Cream Cheese
  • 1 Cup Shredded Mozzarella Cheese
  • 1/4 Cup Jalapenos

INSTRUCTIONS

Step 1. (Preheat oven to 350 degrees). Heat a medium sized pot on low to medium heat. Add cream cheese and hot sauce and stir consistently to mix.
Step 2. Once combined stir in the ranch dressing and shredded chicken.
Step 3. Next, add in mozzarella cheese and stir until melted and fully combined.
Step 4. After mixture has a smooth consistency and is well combined, transfer mixture to an 8×8 baking dish.
Step 5. Place in a 350 degree oven for 15 minutes until sizzling and well mixed.
Step 6. Serve warm and enjoy with celery sticks, cauliflower, or our favorite keto chips.

Our Keto Journey

Our story is still being written…. 　

However, we have come sooo far. It is nice to reflect because sometimes you lose sight of the progress.

Three and a half years ago I was using weight loss products but they were doing nothing to help. Although I didn’t feel overweight by much, besides some vanity pounds, I was totally lacking in the energy department. I was sick with allergies and sinus gunk all the time. I got debilitating migraines often. We are talking, put you in the hospital migraines. My skin stayed broken out like a teenage girls and my moods were a roller coaster.I have also struggled with a good night’s sleep for a long time because I am such a light sleeper. 

I ate sugar like it was my job. I was drinking Red Line, coffee, and consuming 5-hour energy shots… depending on the day. It was a constant search for more energy and to feel better. Everything I tried helped for a bit but nothing lasted and always came with a crash later. I wasn’t looking to change my eating habits because I liked my crap food and honestly just didn’t know that food affected my body so much. I had no idea that food could ultimately heal or harm you. 

My husband’s father had been diagnosed with stage four colon cancer when going in for a gallbladder scan. My husband began researching everything he could about the body and how to heal it. Through his research endeavor he read heavily on how to rid the body of disease….. he stumbled upon the keto lifestyle. He ordered hemp protein, bone broth, and a few other things for his dad and wanted to immediately get him started on taking the supplements. His father began taking treatments and making some changes but ultimately the type of chemo he received propelled the progression of his cancer and he was gone within months of the original diagnosis. We were heartbroken and it really opened our eyes making us take a deeper look at our own health journey. 

Life paused for a bit but our research continued. Jon began eating a ketogenic diet of low carbs, moderate protein, and high healthy fats. He eventually ran into a friend who shared this packet of BHB (Beta Hydroxybutyrate – aka ketone body) salts with him. He started drinking this product and kept telling me I should try it. I noticed a huge change in my husband, the man I had known since sixth grade. I saw him go from the guy who worked all day at the office that came home and went straight to the couch to the guy who was up for Cross Fit in the coldest months of the year going to the gym at 5 a.m. He began jogging after work to burn some energy. I saw his mood change dramatically. He was nicer and more patient with our kids. He became a better, more involved dad almost immediately. He slept better and woke up ready to take on the day instead of hitting snooze four times like he always had before. He was leaner and more fit than he had been in years and was looking great within a month’s time. 

We had an upcoming trip to Hawaii that he earned through sharing the ketone conversation with others and I was freaking out. I couldn’t let my man look good and not me. So, I chugged a pack of the white salts he was telling me I should try. I drank one every day for two weeks prior to that trip. The first time I drank them I remember literally knocking out everything on my to-do list that day and looking for more to take on 😂 I was able to lose 10 lbs in the short time before our trip just by drinking PTK’s every day. I was HOOKED.

I couldn’t believe how much more confident I felt. I found energy without having to have coffee and all the other crap I was filling my body with. I went from drinking coffee that was light brown because it was so sweetened with vanilla sweetener to drinking black coffee. I was able to turn away sugar for the first time in my life… Literally… doughnuts graced my desk nearly every day at the childcare center I worked at and doughnuts are my weakness. Instead of eating one, I would mix up a pack of ketones and I wouldn’t and say no thanks. The crazy thing is, I wouldn’t even want them! I would like to say I had big goals at the time but honestly, I was so caught up in survival mode that I hadn’t even considered personal goals for a while. My kids finally saw the real mom they had prior to life taking her down. As for my husband….  I saw him shrink 40 lbs like it was a piece of cake- literally within 30 days. We were both totally rocked by this product and it led us to pursue the keto lifestyle and teach others about it. I couldn’t believe I could make extra income by sharing this incredible product with other people, helping them make a major life change, and better their health. Now I am able to teach people about the keto lifestyle and supplementing with pure therapeutic ketones full time. 

To date, I have lost 40 lbs!!! 40 pounds I didn’t know I had to lose. I Reboot (fast for 60 hours) every month and have for over a year now. I am healing in so many ways! My body composition is totally different than when I started this journey. I have lost fat and cellulite in my legs, which I never thought was possible. My IBS has improved so much! I no longer have migraines and very few allergy attacks or sinus infections. I have drastically cut sugar and carbs and feel like a million bucks. My energy is unending and I freaking LOVE IT so much!! Let us show you how you can feel this way too! Would you take our 10 Day Drink Ketones Challenge with us? 

21 Day Keto Challenge

 

 

 

 

 

 

Intro

We get asked all the time what’s the fastest way to lose weight. Although going keto is our initial answer, people want to know exactly what to do. Of course there are a lot of paths someone can go down but we wanted to outline one way that works for us to get the fastest results possible. This blog post will follow Jon’s 21 Day keto challenge that incorporates pure therapeutic ketones, fasting, intermittent fasting, and a complete keto meal plan. Tune into this blog post for daily updates on my 21 Day Keto journey.

 

To kick off this 21 days of keto success the first thing I like to do is a 60 hour Keto ReBoot. This Keto ReBoot is a metabolic reset in a box. It comes packed with everything necessary to go without food for 60 hours while preserving muscle, keeping energy levels up, and depleting glycogen stores, allowing you to get in a deep state of ketosis.

Following the 60 hours without any food and only utilizing the ReBoot kit, I’ll then go 19 days with a functional fat coffee for breakfast, pure therapeutic ketones for lunch, and a simple ketogenic meal for dinner. Stay tuned and I’ll share the full meal plan, the shopping list, and all the macros. In order to create the fastest fat loss possible, I’ve chosen to keep my daily caloric intake less than 1,000 calories as outlined below. At my age, height, and weight in order to maintain weight, it’s recommended I eat 2490 calories a day. By creating a 1500 calorie/day deficit before my workouts this allows me to sustain a higher level of fat loss as my body dips into my fat reserves for those extra 1500 calories. Once I add in exercise this will add another 300-500 calorie deficit. It’s important to note that you can do this effectively while preserving muscle only while supplementing with pure therapeutic ketones.

  • FAT  will be 70-80% of my calories (700-800) which is about 78-88 grams
  • PROTEIN will be 20-25% of my calories (200-250) which is 50-62.5 grams
  • CARBS will be 5-10% of my calories (50-100) which is 12.5-25 grams of carbs

Day 1 – 199 lbs

Starting off day one is very simple with the Reboot Kit. Simply follow the schedule below, drink lots of water, and don’t give in to the habit of eating.

Food & Supplements

    1. Upon waking KETO//OS® Max
    2. Mid-morning SIGNAL//OS® Capsules (2)
    3. Noon BETTER//BROTH™
    4. 3pm KETO//OS®
    5. Max 6pm BETTER//BROTH™
    6. 8pm KETO//KALM™ SIGNAL//OS® Capsules (2)

Exercise

  • 15k Steps
  • 20 Push ups
  • 20 sit ups

Day 2 – 197.2 lbs

Day two is always the toughest for me. My body was definitely in the cleansing mode. I spent a lot of time making trips to the restroom, but this is how I know I’m clearing out all the junk and getting my body reset for awesomeness.
Food & Supplements:

    1. Upon waking KETO//OS® Max
    2. Mid-morning SIGNAL//OS® Capsules (2)
    3. Noon BETTER//BROTH™
    4. 3pm KETO//OS®
    5. Max 6pm BETTER//BROTH™
    6. 8pm KETO//KALM™ SIGNAL//OS® Capsules (2)

Exercise

  • 5k steps (was pretty tired this day)
  • 20 Push ups
  • 20 sit ups

Day 3 – 192.6 lbs

Woke up feeling great. I went for a 1.6 mile run at 5:30 am and was high energy most of the day. I measured my blood ketones and it was at 5.3. I did start to get bogged down before dinner and you could tell the hangriness was kicking in as the day wore on. Eating my first meal in 72 years was a definite treat I’ve never had such a great tasting salad!

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Salad with Chicken, Olives, Cheese, MCT Oil, Avocado and a high fat dressingChicken Salad

Exercise

  • 12,804 steps (with 1.6 miles of that being a run)
  • 20 Push ups
  • 20 sit ups
  • 3,535 calories burned

Day 4 – 190 lbs

I thought by this point I would hungrier than what I was. Surprisingly enough I was able to sit through two lunch meetings at work where lunch was provided and had no issue passing up the food. My energy level towards the evening right before dinner was down a little but I’m attributing that to the fact I only got 5 hours of sleep the night before. I made sure to get in the bed earlier this night because good sleep does contribute to a healthy body and continued weight loss.

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Salad with 8 oz of Salmon, 1/2 oz of Cheese, 1-Avocado and a high fat dressing (organic ranch)
    5. Salmon Salad 1

Exercise

  • 12,243 steps (didn’t run today but did purposefully walk more often)
  • 20 Push ups
  • 20 sit ups
  • 3,444 calories burned

Day 5 – 187 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Grilled chicken, brussel Sprouts with bacon cooked in MCT oil topped with Kerrygold butter with one avocado on the side.

Chicken Brussel and avocado

Exercise

  • 12,672 steps
  • 20 Push ups
  • 20 sit ups
  • 3,405 calories burned

Day 6 – 186.6 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Grilled Salmon, broccoli topped with hand shredded cheese,  Salmon w broccoli and avocado

Exercise

  • 12,484 steps
  • 20 Push ups
  • 20 sit ups
  • 3,189 calories burned

 

Day 7 – 185 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – 1/4 lb Bacon Cheeseburger on a bed of lettuce with a side of mashed cauliflower and an avocado.

Bacon cheese burger on lettus with mashed cauliflour

Exercise

  • 14,332 steps
  • 20 Push ups
  • 20 sit ups
  • 4,027 calories burned

Day 8 – 185.4 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Salmon topped with avocado salsa and a side of mashed cauliflower
  5. Salmon with avocado salsa

Exercise

  • 12,033 steps
  • 20 Push ups
  • 20 sit ups
  • 3,357 calories burned

Day 9 – 184.2 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Bacon wrapped chicken stuffed with guacamole with a side of cauliflower riceChicken and Quac

Exercise

  • 13,539 steps
  • 20 Push ups
  • 20 sit ups
  • 3,781 calories burned

Day 10 – 189 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Bell Peppers stuffed with Grass Fed beef, green chilies, and topped with cheddar cheese
  5. peppers

Exercise

  • 12,414 steps
  • 20 Push ups
  • 20 sit ups
  • 3,244 calories burned

Day 11 – 184 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Grass fed Ribeye Steak with 2 tbsp of kerrygold butter and a side of mashed cauliflower
  5. Steak

Exercise

  • 12,671 steps
  • 20 Push ups
  • 20 sit ups
  • 3,612 calories burned

Day 12 – 184 lbs

Exercise

  • 14,231 steps
  • 30 Push ups
  • 30 sit ups
  • 3,576 calories burned

 

 

 

Day 13 – 184 lbs

Exercise

  • 20,463 steps
  • 30 Push ups
  • 30 sit ups
  • 4,243 calories burned

Day 14 – 184 lbs

Exercise

  • 10,950 steps
  • 30 Push ups
  • 30 sit ups
  • 3,386 calories burned

Day 15  – 184 lbs

Exercise

  • 7,332 steps
  • 30 Push ups
  • 30 sit ups
  • 2,654 calories burned

Day 16 – 184 lbs

Exercise

  • 8,633 steps
  • 30 Push ups
  • 30 sit ups
  • 3,179 calories burned

Day 17 – 184 lbs

Exercise

  • 16,521 steps
  • 30 Push ups
  • 30 sit ups
  • 3,477 calories burned

Day 18 – 184 lbs

Exercise

  • 13,233 steps
  • 30 Push ups
  • 30 sit ups
  • 3,778 calories burned

Day 19 – 184 lbs

Exercise

  • 15,136 steps
  • 30 Push ups
  • 30 sit ups
  • 3,617 calories burned

Day 21 – 184 lbs

Exercise

  • 13,691 steps
  • 40 Push ups
  • 40 sit ups
  • 3,648 calories burned

 

 

 

 

 

 

 

 

 

Low-Carb Maple Bacon Waffle

One thing I have missed tremendously on this woe (way of eating) is waffles!
My search is over! I found a yummy recipe that actually tasted great (like a waffle should) and I will definitely be making it again.

I have been wanting to make a maple bacon waffle for a while but my biggest hesitation was the syrup. I don’t like to eat sugar-free with fake sweeteners. After all, my kids are eating these! I scoured the web for a simple keto/low carb syrup that I might be able to make instead of purchasing. If a simple recipe, that tastes good exists… I wasn’t able to find it! Time passed as I moped about without my waffles for some time and then a friend sent me a link to Lakanto. My keto waffle deprived life was changed forever! I had searched high and low to find a syrup that wasn’t loaded with sugar or artificial sweeteners. This maple-flavored syrup is sweetened with Monk fruit, which is keto approved, and it also has a great taste! Monk fruit doesn’t raise blood sugar levels and it actually has a great number of antioxidants. Wanna know the best part? When I purchased they were running a half off sale and I got it for $4 a bottle! I stocked up on that and the other baking sugar replacements I was needing.

Here are the steps to make it along with a video for those of you visual learners.

 

 

 

 

Recipe-Low-Carb-Keto-Maple-Bacon-Waffle3.jpg
Instructions:
In a bowl with a pour spout, whisk the dry ingredients first:
1 cup sifted Blanched Almond Flour
1/4 tsp salt
1/2 tsp Baking Powder

 

 

Recipe-Low-Carb-Keto-Maple-Bacon-Waffle2.jpg

Next, add in the wet ingredients:
3 large organic eggs
2 tbsp oil (I chose avocado)
1 cup Heavy Whipping Cream (add a little at a time, the recipe only really needed about a half of a cup to make the right consistency.)
Whisk all ingredients together until desired consistency.

 

 

Recipe-Low-Carb-Keto-Maple-Bacon-Waffle4.jpg
Lastly
Pour waffle mix onto greased waffle iron until crispy golden brown. Smother in butter, cooked bacon slices, and a bit of Lakanto Maple Syrup and enjoy! Using my Spider-Man waffle maker that my boys love, made 6 perfect waffles.

Here is the full recipe I used, including the nutrition information:
Almond Flour Waffles- Gluten Free

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