Keto Roasted Cauliflower

KETO ROASTED CAULIFLOWER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Okay folks, there's no magic here. This roasted cauliflower recipe is a standard must know how to recipe. More than that, it's a knock their socks of specfreakingtacular keto friendly staple and everyone will rave about your table time for months to come. This roasted cauliflower dish a perfect addition to an Easter feast!

NUTRITION INFO

Total Servings6
Serving Size3/4 Cup
Nutrition Per Serving
Calories326
Total Fat34g
Protein2g
Net Carbohydrates4g

INGREDIENTS

1 whole head of cauliflower trimmed
1/2 cup of butter melted
1/2 cup of olive oil
1/2 tbsp salt
1/2 tbsp pepper
1/2 tbsp garlic powder
1/2 tbsp turmeric
1 tsp cardamom

INSTRUCTIONS

Preheat oven to 450°F.

  1. Start by cutting long slits in the top of the cauliflower about an inch deep and an inch apart
  2. Place the cauliflower into a small dutch oven or an 8x8 pan. I prefer the dutch oven.
  3. Mix the remaining ingredients together until well incorporated and pour over cauliflower
  4. Bake uncovered for 45 mins to an hour checking for doneness. Make sure to baste the cauliflower with the drippings approximately every 10 minutes.
  5. When done, the cauliflower should appear browned on the top but perfectly cooked through to the center
  6. Serve up in your favourite serving dish, portion out accordinly, and enjoy!

Keto Chicken, Brussel Sprouts, and Bacon

KETO CHICKEN, BRUSSEL SPROUTS, AND BACON

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Everyone loves a one pan meal because they're easy to make. But what if it includes bacon? The appeal can only increase from there, right? This Keto friendly chicken, brussel sprouts, and bacon recipe is a great addition to your one pan meal repertoire!

The key to a great one pan meal is to use a deep oven safe pan. I prefer the Calphalon brand of pans myself because these hard anodized bad boys can go right up to 450 degrees in the oven without too much trouble. Just remember not to touch the handle and use oven safe mitts when take the pan in and out of a hot oven!

NUTRITION INFO

Total Servings4
Serving Size2 Thighs and 1/2 Brussel Sprouts
Nutrition Per Serving
Calories503
Total Fat38g
Protein35g
Net Carbohydrates7g

INGREDIENTS

Half a standard package of bacon cubed
1 lb halved from top to bottom brussel sprouts
6-8 chicken Thighs
1 tbsp Balsamic vinegar
1/4 cup butter
2 tbsp of your favorite no carb spice blend

INSTRUCTIONS

Preheat oven to 350°F.

  1. Fry bacon over medium high heat until lightly browned
  2. While the bacon is going, sprinkle seasoning on the skin side of the thighs
  3. Place the brussel sprouts center sides down in the pan
  4. Let them cook untouched for a minute or two
  5. Add the balsamic vinegar and stir to deglaze the pan
  6. Stir for about 2 minutes until fully incorporated
  7. Remove the brussel sprouts and bacon from pan but do not drain the fat
  8. Add the butter to the remaining bacon fat until melted
  9. Flick a little water on the pan, when it sizzles it's ready to go
  10. Place the chicken thighs skin side down in the pan for 5 minutes
  11. Use tongs to flip thighs
  12. Remove from heat and add brussels and bacon over thighs
  13. Place pan uncovered into the oven for 30 mins

Slow Cooker Coconut Chicken

KETO SLOW COOKER COCONUT CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you've had a long day and looking to come home to a tasty warm meal, this slow cooker coconut chicken recipe will warm your soul and fill your belly!

NUTRITION INFO

Total Servings4 to 6 cups
Serving Size1 cup
Nutrition Per Serving
Calories94
Total Fat5g
Protein10.3g
Net Carbohydrates5g

INGREDIENTS

4 bnlss skinless chicken breasts cubed
1 each red and green peppers cubed
1 medium sweet onion roug chopped
1 tbsp garam masala
1 tbsp tandoori
1 tsp cayenne
1 can coconut milk

INSTRUCTIONS

  1. Toss all the ingredient into your slow cooker on low for 6 to 8 hours.
  2. NOTE: Add peppers closer to end of cooking for crisper texture.
  3. Serve over cauliflower rice.

Keto Tandoori Chicken

KETO TANDOORI CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A little morning meal prep will go a long way with this keto tandoori chicken recipe. Tangy yoghurt and masala spices create a marinade that will bring your chicken to the next level.

This marinade can be left in the fridge for up to 24 hours – prepare your ingredients the night before for a flavourful chicken dinner the following day.

Try this recipe with drumsticks, skin on chicken thighs, or whole chicken legs. Serve with your favourite keto side for a complete meal.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size2 pieces
Nutrition Per Serving
Calories449
Total Fat24g
Protein52g
Net Carbohydrates4g

INGREDIENTS

TANDOORI MARINADE:

1 ½ cups Plain yoghurt (full fat best)
2 tbsp Olive oil
1 ½ tbsp Lemon juice
2 tsp Ginger, grated
5 Garlic cloves, minced
3 tsp Garam masala spice mix
1 ½ tbsp Kashmiri chilli powder
1 tsp Turmeric powder
2 tsp Cumin
2 ½ tsp Coriander powder
½ tsp Chilli powder, adjust to taste
1 tsp Salt

CHICKEN:

1.2kg / 2.4lb Drumsticks (bone in), skin on chicken thighs, or Marylands (whole chicken legs).

INSTRUCTIONS

  1. Mix marinade ingredients in a large bowl
  2. Add chicken, cover and marinate for 12 to 24 hours
  3. Preheat oven to 350F
  4. Line a tray with tin foil
  5. Remove chicken from the marinade, shaking off excess (reserve marinade for basting)
  6. Baste every 15 minutes with marinade for 45 to 55 minutes
  7. Turn on broiler
  8. Broil for 5 minutes until you see some charring occur

Keto Chicken Khurchan

KETO CHICKEN KHURCHAN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A flavourful twist on a classic stir fry dinner - this keto chicken khurchan will be sure to please your taste buds.

Shredded chicken and vegetables are stir fried in Indian spices and topped on a bed of cauliflower rice.

This recipe is an excellent use of leftover tandoori chicken for a quick dinner with little ingredient prep.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size1 Cup
Nutrition Per Serving
Calories467
Total Fat23g
Protein55g
Net Carbohydrates2g

INGREDIENTS

1 Shredded tandoori chicken
½ tbsp Garam masala
½ tbsp Chaat masala
2 tsp Olive oil
2 Bell peppers (julienne)
1 Medium onion (sliced)
½ tbsp Ground ginger
1 Sliced chilli
1 Can crushed tomato
1 Cup chopped fresh coriander (cilantro)
2 tsp Lemon juice

INSTRUCTIONS

  1. Heat the oil in a pan at medium high heat
  2. Add the ginger, masalas, bell peppers, onions, ginger and green chilli
  3. Stir fry for a few minutes and then add the shredded chicken
  4. Add the crushed tomato and cilantro
  5. Simmer the sauce until the chicken is cooked and then sprinkle the lemon juice
  6. Serve piping hot and garnish with chopped cilantro over cauliflower rice

Keto Jambalaya

KETO JAMBALAYA

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Perfect for company, this keto friendly jambalaya recipe won't be a secret for long! Featuring the "cajun holy trinity" of onions, celery and bell peppers, this jambalaya is a satisfying and flavourful meal sure to be a crowd pleaser.

It's also easy to adjust the spice level so everyone can enjoy. I use one jalapeno when making this for my family, but feel free to kick it up a notch!

Also, I know some eyebrows might be raised at the instant rice, but it's a such a small amount and the starch is absolutely necessary for that authentic flavour.

 

NUTRITION INFO

Total Servings8
Serving Size1 cup
Nutrition Per Serving
Calories273
Total Fat15g
Protein31g
Net Carbohydrates8g

INGREDIENTS

Jambalaya

3-4 stalks of celery, coarsely chopped
2 yellow onions, coarsely chopped
1 green bell pepper, coarsely chopped
1 tbsp minced garlic
2 tbsp olive oil
1 jalapeno, finely diced (add more or less depending on taste)
2 tbsp cajun seasoning (store bought or homemade, using recipe below)
2 bay leaves
1-2 tbsp instant rice
4-6 cups of chicken stock
1 can (14oz) crushed tomatoes
1 cup pimento paste
6 chicken thighs, skin-on
1 Andouille or Chorizo sausage
16-20 count bag of thawed shrimp

Cajun Seasoning

2 1/2 tbsp paprika
2 tbsp salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp onion powder
1 tbsp cayenne
1 tbsp dried leaf oregano
1 tbsp dried thyme

INSTRUCTIONS

Jambalaya

  1. Brown the chicken thighs and sausage in a pan with butter over high heat.
  2. Slice the sausage.
  3. Combine all of the jambalaya ingredients EXCEPT the shrimp in a slow cooker.
  4. Cook for 6 to 8 hours on low.
  5. Stir in the shrimp in the last half hour of cooking.
  6. Serve over riced cauliflower.

Cajun Seasoning

  1. Mix all spices together, then store in an air-tight jar.

Keto Naan and Raita Dressing

KETO NAAN AND RAITA DRESSING

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you just need a snack, looking for a meal filler, or are really craving some Indian food, this Keto friendly Naan and Raita Dressing recipe is the answer.

It's fairly simple to make and can be put together in less than 30 minutes. All you need are a few staple keto friendly ingredients in your kitchen and a smidge of elbow grease.

NUTRITION INFO

Total Servings6 Breads and Approximately 1 1/2 cups of Dressing
Serving Size1 Bread + 2 Tbsp Dressing
Nutrition Per Serving
Calories118 + 30 (dressing)
Total Fat12g + 2g (dressing)
Protein5g + 1g (dressing)
Net Carbohydrates2g + 2g (dressing)

INGREDIENTS

Naan

3 Cups Mozzarella (shredded)
2 Tbsp Full-fat Greek Yogurt
2 Large Eggs
1 Tbsp Baking Powder
1 1/2 Cups of Almond Flour
2 Tbsp Butter
1/2 Tsp Garlic powder
1 Tbsp Fresh parsley (chopped)

Raita Dressing

1 Cup Plain Yogurt
1/2 Cup Mint Leaves (packed)
Salt and Pepper
Olive Oil

INSTRUCTIONS

Naan

Preheat the oven to 375°F

  1. Line a baking sheet with parchment paper. Combine the shredded mozzarella and greek yogurt in a bowl.
  2. Microwave for 2 to 3 minutes, stirring every 30 seconds until melted and smooth.
  3. Meanwhile, stir together the almond flour, baking powder, and eggs in a medium bowl.
  4. Add the flour mixture to the cheese mixture, while the cheese is still hot.
  5. Knead the mixture together with your hands, until a uniform dough forms.
  6. Form the dough into a ball.
  7. Cut the dough ball into 6 equal sections
  8. Take one piece, roll into a ball, then shape with your hands into a flatbread shape about 1/4 inches (6 mm) thick to make the naan.
  9. Bake the naan in the oven for about 8 to 11 minutes until a few golden brown spots form, but slightly before it looks fully done. If any bubbles form, pop them with a fork to flatten them.
  10. Meanwhile, in a small bowl, whisk together the butter, garlic powder, and fresh parsley. Brush liberally over the naan.
  11. Return the naan to the oven for about 2 more minutes, until more golden brown.

Raita Mint Dressing

  1. Combine ingredients in a food processor and pulse until the mint is very finely chopped.

Keto Chicken Enchiladas

KETO CHICKEN ENCHILADAS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

These delicious chicken enchiladas are a keto adaptation of my mother's iconic "my kids love my cooking" masterpiece. My sister shows up at my house any time I even think about making these!

It was the first recipe that came to mind when I saw Flatout ProteinUP wraps. Although I make my own keto tortilla wraps, this recipe is meant to be a quick and easy meal for busy weeknights, so I'm sharing it with store-bought wraps.

NUTRITION INFO

Total Servings8
Serving Size1 enchilada
Nutrition Per Serving
Calories405
Total Fat25.2g
Protein28g
Net Carbohydrates11g

INGREDIENTS

2-3 large boneless, skinless chicken breasts, cooked and diced
1 cup salsa
1 cup sour cream
1 cup old cheddar, shredded
1/2 cup heavy cream
8 Flatout ProteinUP wraps

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Mix salsa, sour cream, cheddar and cream. Take out 3/4 cup of this mixture and set aside.
  3. Mix the chicken into the sauce.
  4. Spoon this mixture evenly into the protein wraps. Since the Flatout wraps are huge, I like to cut them in half, but it's up to you.
  5. Wrap them up and place neatly into a baking dish.
  6. Top with remaining sauce and add a sprinkle of cheddar cheese.
  7. Bake for 30 minutes.

Keto Chicken Thighs and Roasted Cauliflower

KETO CHICKEN AND ROASTED CAULIFLOWER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Baked chicken thighs paired with roasted cauliflower are a family favourite in my house - my son will patiently sit at the dinner table for this meal. And the smell of browned butter and savoury herbs is so comforting!

It's also a great budget meal. Chicken thighs frequently go on sale, and after trying this meal, you'll see that taste isn't always related to price.

NUTRITION INFO

Total Servings4
Serving Size1 thigh and 1/4 cauliflower
Nutrition Per Serving
Calories340
Total Fat29g
Protein20g
Net Carbohydrates3g

INGREDIENTS

4 chicken legs with thigh attached, skin on
1/2 cup butter
2-3 Tbsp no-carb seasoning of choice (Mrs. Dash, Epicure, etc)
1 head of cauliflower, cut into bite-size pieces

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Melt butter in an oven-safe pan or dutch oven over medium-high heat.
  3. Rub the seasoning over the non-skin sides of the chicken.
  4. Place the chicken thighs skin-side down in the hot butter.
  5. Cook for 5-6 minutes.
  6. Flip the chicken and brown the other side, then remove the chicken from the pan.
  7. Toss the cauliflower in the butter, and put the chicken back into the pan.
  8. Transfer the oven safe pan/dutch oven to the pre-heated oven and bake for 30 minutes. Keep the lid off to crisp the skin.

Keto Bacon Cheeseburger Meatloaf

KETO BACON CHEESEBURGER MEATLOAF

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This delicious bacon cheeseburger meatloaf is a perfect keto dinner.  It has all the mouth-watering, satisfying taste of a bacon cheeseburger, but in a meatloaf - so you don't have to worry about bun alternatives or toppings.

However, if you're up for a little extra work, this recipe is amazing over creamed cauliflower!

NUTRITION INFO

Total Servings6
Serving Size1" slice (or 1/6th of loaf)
Nutrition Per Serving
Calories381
Total Fat32g
Protein23g
Net Carbohydrates2g

INGREDIENTS

SAUCE:

1/2 cup mayonnaise
1/4 cup ketchup
1 Tbsp mustard
1 Tbsp sweet chili sauce
1 Tsp onion powder
1/4 Tsp garlic powder
1/2 Tsp vinegar
1/4 Tsp salt

MEATLOAF:

1.5 lbs ground beef
3 Tbsp hemp hearts
2 eggs
1 cup shredded cheddar
6-8 slices of bacon

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Mix all the sauce ingredients together, and reserve 2-3 Tbsp of the sauce for topping.
  3. In a large bowl combine the ground beef, hemp hearts, eggs and cheddar together with the sauce. Mix well.
  4. Lay the bacon across the bottom of a loaf pan, draping it over the sides.
  5. Put the meatloaf mixture into the pan, taking care not to overfill.
  6. Spread the reserved sauce over the top of the meatloaf, then fold the bacon edges over the top.
  7. Bake for 60 minutes.
  8. If this is your first time making this meatloaf, you'll want to put a baking sheet under the loaf pan, in case the sauce bubbles over.