Curbing Carbs

Kay Johnson

Creamy Chicken Fajita Casserole – Low Carb, Keto Friendly, THM

by 23 Comments

Chicken fajita casserole is an easy healthy, but quick meal idea! This is the perfect dish to switch things up on Taco Tuesday. The best part of this recipe is that it is perfect for the keto diet, as no tortillas are needed!

chicken fajita casserole

Taco Tuesday is a real event in my house. With that being said, we don’t just limit it to tacos. On Tuesdays, we pretty much each all things Mexican style. This includes tacos, fajitas, enchiladas, and different Mexican side dish recipes.

Mexican food is the one thing that we all can agree on in my house, so it’s actually one of the most consistent things in my life right now (which says a lot about my life, lol)!

This recipe is made using all of the traditional fajita fixings minus the tortillas. 

chicken fajita casserole

Traditional fajitas typically all start with meat, more commonly chicken or steak. The meat is then sauteed with peppers and onions, and seasoned with fajita seasoning. You can then add cheese, sour cream, jalapenos, and any other toppings that you choose.

Thankfully, chicken fajitas are keto-friendly as long as you don’t use the tortilla.  You can also order them that way at your favorite Mexican restaurant!

Chicken Fajita Casserole Ingredients:

chicken fajita casserole ingredients

  • Chicken Breast – Low carb, and high in protein!
  • Bell Peppers – I prefer to use both green and red bell peppers for an extra pop of color. This also adds another layer of flavor as red peppers are sweeter, while green peppers are more bitter in flavor.
  • Onion – I know that there are a lot of folks out there who prefer to leave onions out. However, in this recipe, you will be sauteing the onions prior to adding them to the casserole. They won’t be raw, and trust me they are a must for chicken fajitas!
  • Diced Tomatoes and Green Chiles – These are canned and make a great addition to any Taco Tuesday meal. They can be used as a topping, or as an extra ingredient in most Mexican recipes. I prefer the Rotel brand.
  • Taco Seasoning – This gives us the tex-mex flavor that makes this recipe so delicious. 
  • Shredded Cheeses – Feel free to use a Mexican cheese blend here. I used Cheddar and Monterey Jack for this recipe.
  • Cream Cheese – High in fat, and low in carbs which makes cream cheese absolutely perfect for keto. Not to mention, it’s so good! I use it in almost all of my casserole recipes.
  • Heavy Cream (optional) – This adds an extra rich creaminess to the casserole, however, it is totally optional.

chicken fajita casserole

Is taco seasoning keto?

Packaged taco seasoning typically contains flour and/or cornstarch. You can definitely use it in this recipe, as you’ll only need 2 tablespoons spread across 12 servings of casserole so it’s still low carb. To make a simple keto taco seasoning, simply combine the following: 1 tbsp chili powder, 1 tbsp cumin, 1 tsp garlic powder, 1/4 tsp onion powder, and 1/4 tsp salt and stir together. 

How do you cut chicken breast for fajitas?

You can slice chicken breast lengthwise into thin strips or dice chicken breasts into bite-sized chunks for fajitas. For this recipe, I diced the chicken breasts into bite-sized chunks.

How to make chicken fajita casserole

chicken fajita casserole instructions

  1. Start by lightly seasoning the chicken with salt and pepper on both sides, and baking it in the oven until it’s cooked through (about 25 minutes).
  2. While the chicken is cooking, saute the bell peppers, onion, and diced tomatoes and green chiles in a pan with a tablespoon of olive oil. Cook the vegetables until they are tender, then remove from the pan and set aside in a large bowl.
  3. Next, remove the chicken from the oven and allow it to cool for about 5 minutes. Then, chop the chicken into bite-sized chunks and add it to the same bowl as the peppers and onions.
  4. Season the chicken and vegetables with 1 tablespoon of the taco seasoning. Be sure to mix everything in the bowl, so that it is evenly coated with seasoning.
  5. Next, add 1/2 of the shredded cheese, all of the cream cheese, and the heavy cream to the same bowl and mix everything together until combined. Then, add the remaining taco seasoning and stir again until combined.
  6. Arrange the mixture into a casserole dish, and top evenly with the remaining shredded cheese. Bake in a 350 degree oven for 30 – 35 minutes.

chicken fajita casserole

Feel free to top the casserole with your favorite low carb toppings like sour cream, cilantro, or jalapenos!

chicken fajita casserole

 

chicken fajita casserole

Chicken Fajita Casserole

Yield: 12 servings
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

An easy low carb twist on chicken fajitas. Ditch the tortilla and enjoy chicken fajitas with this easy cassserole recipe.

Ingredients

  • 3 chicken breast
  • 2 bell peppers, with seeds remove and sliced into strips (I used 1 red and 1 green)
  • 1 half of a large onion, sliced into strips
  • 1/4 cup canned diced tomatoes and green chilies (I used Rotel)
  • 2 tablespoons taco seasoning, divided
  • 1 cup shredded cheese, divided (Feel free to use different cheeses. I used cheddar and Monterrey jack)
  • 8 oz cream cheese, softened
  • 1/4 cup heavy cream

Instructions

  1. Preheat oven to 350 degrees.
  2. Season the chicken breast lightly with salt and pepper, and then bake for 20 - 25 minutes (until no longer pink in the center).
  3. While the chicken is baking, saute the bell peppers, onion, and diced tomatoes and green chiles in a greased skillet. Cook the vegetables until they are tender, and then set them aside in a large bowl.
  4. Remove the chicken from the oven, and allow it to cool. Then, chop the chicken into bite-sized chunks and add it to the same bowl as the peppers and onions.
  5. Season the chicken and vegetables evenly with 1 tablespoon of taco seasoning.
  6. Add 1/2 of the shredded cheese, all of the cream cheese, and the heavy cream to the bowl with the chicken and peppers. Mix everything until combined. Then, add the remaining taco seasoning and stir everything again until combined.
  7. Arrange the mixture into a casserole dish, and top with the remaining shredded cheese. Bake in the oven at 350 degrees for 30 - 35 minutes.
Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 191Total Fat: 13gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 60mgSodium: 254mgCarbohydrates: 6gNet Carbohydrates: 5gFiber: 1gSugar: 3gProtein: 13g
© Kay Johnson
Chicken Fajita Casserole | Low Carb, Keto, THM

Keto Pumpkin Muffins with Cream Cheese Swirl

by Leave a Comment

These keto pumpkin muffins are unbelievably moist, fluffy, and swirled with a sweet cream cheese frosting. This is the ultimate low carb breakfast, snack, or dessert idea!

keto pumpkin muffins

How to make Keto Pumpkin Muffins

This recipe is for all of my pumpkin lovers – and just in time for Fall! Low carb pumpkin muffins are a great snack for when you are on the go, or if you’re having a sweet tooth. They are super easy to make and come together in just a few minutes.

To make this recipe EVEN BETTER, I added an easy sweet cream cheese icing to swirl in these muffins. You will love the smell of pumpkin lingering in your house as they bake! 

keto pumpkin muffins

What You’ll Need

For the muffins: 

  • Coconut Flour – I prefer making these with coconut flour, as they come out much lighter than if using almond flour.
  • Baking Powder – This helps the muffins rise while baking.
  • Erythritol Sweetener – I used Swerve.
  • Pumpkin Spice – To give it that classic pumpkin taste.
  • Pumpkin Puree – I highly recommend Libby’s brand.
  • Eggs – These serve as a binder, and help the coconut flour to properly bake.
  • Melted Butter – This will add some good fat to the muffins, as coconut flour is lower in fat.
  • Vanilla Extract – For extra flavor!

ingredients

For the cream cheese filling:

  • Softened Cream Cheese – The cream cheese needs to be really soft for mixing. I microwaved the cream cheese for 20 seconds to get it soft enough.
  • Erythritol Sweetener – I used Swerve.
  • Vanilla Extract

keto pumpkin muffins

Step by step instructions

Step 1. Start by mixing all of the dry ingredients together in a large mixing bowl.

Step 2. Next, add the pumpkin puree, eggs, vanilla extract, and butter to the same bowl and mix everything together.

pumpkin muffin batter being mixed

Step 3. Line a muffin pan with cupcake liners, and fill each muffin cup with a generous amount of the muffin batter.

Step 4. In a separate small bowl mix together the cream cheese, sweetener, and vanilla extract. Then, add a small spoon of the cream cheese mixture on top of each muffin. Use a toothpick to swirl the cream cheese into the muffins.

pumpkin muffin batter in cupcake pan

Step 5. Bake in the oven for 20 – 25 minutes, and then allow them to cool for 5 minutes. Enjoy!

keto pumpkin muffins

Is Pumpkin Keto Friendly?

Yes, pumpkin is a low carb vegetable! A half can of pumpkin puree contains about 3 net carbs, making pumpkin keto-friendly when used in moderation. Of course, you’ll want to mindful of your portion size as with anything else.

Looking for more keto dessert recipes? You might also like these: Best 4 Ingredient Keto Peanut Butter Cookies

Coconut Flour vs. Almond Flour

I prefer making these muffins with coconut flour, as it is lighter than almond flour. As a result, the muffins come out less dense and fluffier. You cannot substitute coconut flour for almond flour, as it is not a one to one replacement ratio. 1/4 cup of coconut flour equals about 1 cup of almond flour.

Additionally, coconut flour absorbs more liquid than other flours. As a result, you will need to use more eggs when baking with coconut flour in order for it to bind properly. 

How to Store Keto Pumpkin Muffins

These muffins can be stored on the countertop, or in the fridge, and should be good for about 3 days. If you would prefer to eat them warm, simply microwave them for about 10 – 15 seconds.

Recipe Tips

  • The muffin batter will be fairly thick. This is expected, and there is no need to add any additional liquid to the batter.
  • For less sweet muffins, only use 1/2 cup sweetener in the muffin batter. For sweeter muffins, use 3/4 cup. I used 3/4 cup of sweetener.
  • If you have trouble swirling the cream cheese into the muffins, simply microwave the cream cheese mixture for about 15 – 20 seconds. This will help to soften it up.
  • The amount of sweetener used in the cream cheese filling will impact the color of the cream cheese when baked. Using 1 tablespoon of sweetener will cause the cream cheese to stay whiter while using 2 Tablespoons caused the icing to be more transparent/glaze-like after baking.

Keto pumkin muffins with a cream cheese swirl

keto pumpkin muffins

Keto Pumpkin Muffins with Cream Cheese Swirl

Yield: 11 Muffins
Prep Time: 10 minutes
Cook Time: 22 minutes
Additional Time: 5 minutes
Total Time: 37 minutes

Unbelievably moist Keto Pumpkin Muffins swirled with a sweet cream cheese icing!

Ingredients

For the muffins

  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 3/4 cup granulated sweetener, (I used Swerve)
  • 2 Tablespoons pumpkin spice
  • 4 eggs, beaten
  • 1/2 cup unsalted butter, melted
  • 1 1/2 teaspoon vanilla extract
  • 3/4 cup pumpkin puree, (I used Libby's brand)

For the Cream Cheese Filling

  • 4 ounces cream cheese, softened
  • 1 teaspoon vanilla extract
  • 1 - 2 Tablespoons sweetener, (to taste) See Notes

Instructions

  1. Preheat the oven to 350 degrees, and line a cupcake pan with cupcake liners.
  2. In a large mixing bowl, add the coconut flour, baking powder, sweetener, and pumpkin spice. Mix everything together.
  3. Next, add the eggs, melted butter, vanilla extract, and pumpkin puree to the same bowl as the dry ingredients and mix everything together.
  4. Fill each muffin cup in the muffin pan with a generous amount of the muffin batter.
  5. Next, make the cream cheese filling. In a separate bowl, add all of the cream cheese filling ingredients and mix everything together.
  6. Spoon about 1 teaspoon of the cream cheese filling onto each muffin. Use a toothpick to swirl the icing into the muffins. This doesn't have to be neat, and you will likely have some icing leftover.
  7. Bake the muffins in the oven for 20 - 25 minutes. (My muffins took 22 minutes.) Allow them to cool for 5 minutes prior to serving.

Notes

  • The amount of sweetener used in the cream cheese filling will impact how white it appears after being baked in the oven. For example, using 1 Tablespoon of sweetener will cause the icing to stay whiter. While using 2 Tablespoons of sweetener will cause the cream cheese swirl to appear more clear/glaze-like when baked.
  • If you don't have a toothpick, you can also use a fork or a butter knife to swirl the cream cheese.
  • My muffins were done right at 22 minutes.

Nutrition Information:
Yield: 11 Serving Size: 1
Amount Per Serving: Calories: 169Total Fat: 15gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 100mgSodium: 108mgCarbohydrates: 5gNet Carbohydrates: 4gFiber: 1gSugar: 2gProtein: 4g
© Kay Johnson
Category: Snacks

Air Fryer Buffalo Wings – Low Carb, Keto Friendly

by Leave a Comment

These Air Fryer Buffalo Wings are extra crispy and made with a classic buffalo sauce. They are perfect for lunch, dinner, or make a great appetizer! Serve them up with your favorite dipping sauce, and enjoy the taste of restaurant-quality buffalo wings right at home!

Air Fryer Buffalo Wings

Air Fryer Buffalo Wings

If you love buffalo wings, then this recipe is for you! The best part is that you can make them in your air fryer, and they are also low carb and Keto friendly!

The secret to making crispy keto wings is baking powder. Check out my Crispy Oven Fried Chicken Wings recipe for how you can make these right in your oven!

The buffalo sauce is made with only 2 ingredients. I like to serve these up with ranch, blue cheese, and celery sticks for a complete meal.

Air fryer wings are so easy to make and also make for easy cleanup afterward. You’ll never want to fry wings the traditional way again!

air fryer buffalo wings

What you’ll need

  • Air Fryer – I used my Ninja Foodi for this recipe. However, any air fryer will work.
  • Chicken Wings – I used chicken wing drums and flats, also known as wingettes and drummettes.
  • Buffalo Sauce Ingredients – the sauce is made with Frank’s Red Hot Buffalo Sauce, butter, and garlic powder.
  • Baking Powder – this will be used to “bread” the chicken wings and ensures that they come out nice and crispy.
  • Seasonings – salt, pepper, onion powder, and garlic powder will be used to season the chicken.

ingredients

Step by Step Instructions

Step 1. Start by patting the wings dry with paper towels to remove any excess moisture. This will ensure that the wings are nice and crispy.

Step 2. In a small bowl, mix together the baking powder, salt, pepper, garlic powder, and onion powder. Then sprinkle the baking powder and seasoning mixture over the chicken. Be sure to toss the chicken in the seasonings so that everything is evenly coated.

Step 3. Add the chicken to the air fryer, and air fry for 35 minutes flipping the chicken over halfway through cooking.

air fryer wings

Step 4. To make the sauce, add the buffalo sauce and butter to a small pot over medium heat. Cook the sauce until the butter is completely melted, and the sauce begins to simmer. Reduce the heat to low, to keep the sauce warm while the wings finish cooking.

Step 5. Once the wings are finished cooking, add them to a medium bowl. Pour the buffalo sauce over the wings, and toss them to ensure that they are evenly coated with the sauce.

air fryer buffalo wings

Serve with your favorite dipping sauces and celery sticks!

Air Fryer Wings Cook Time

Chicken wings take about 35 minutes to cook in the air fryer at 400 degrees. In order for the wings to cook evenly, you’ll want to be sure to flip the wings over halfway through cooking.

Keep in mind that cook times and temperatures may vary based on the type of air fryer that you are using. For example, when using my Ninja Foodi air fryer I cook the wings on 390 degrees, while I set the temperature to 400 on my other air fryer.

air fryer buffalo wings

Frozen Wings in the Air Fryer

Yes, you can make frozen wings in your air fryer. To make frozen wings in the air fryer, simply arrange the wings in the air fryer basket. Then air fry for 35 minutes at 400 degrees, flipping them over halfway through. Drain any excess liquid from the air fryer basket at the halfway cooking point.

I recommend thawing the wings prior to air frying. This way you can pat the wings dry prior to cooking, which results in crispier wings. Also, the wings will need to be thawed in order to be seasoned properly. Frozen wings will not hold seasoning or breading as well. 

Can you stack wings in an air fryer?

Yes, it is perfectly fine to stack wings in the air fryer. Just be sure to flip them halfway through cooking to ensure that they are cooked evenly. Also, try not to overcrowd the pan. 

air fryer buffalo wings

Related Recipes

Here are some other chicken recipes that you will enjoy:

air fryer buffalo wings

Air Fryer Buffalo Wings

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes

These Air Fryer Buffalo Wings are extra crispy and made with a classic buffalo sauce. They are perfect for lunch, dinner, or make a great appetizer!

Ingredients

  • 2 pounds chicken wings, thawed
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder

Buffalo Sauce Ingredients

  • 1/2 cup butter, (1 stick)
  • 1/4 teaspoon garlic powder
  • 2/3 cup Frank's RedHot Buffalo Sauce

Instructions

  1. Start by patting the wings dry with paper towels to remove any excess moisture.
  2. In a small bowl, mix together the baking powder, salt, pepper, garlic powder, and onion powder. Then sprinkle the baking powder mixture over the chicken. Be sure to toss the chicken in the seasonings so that everything is evenly coated.
  3. Add the chicken to the air fryer, and air fry for 35 minutes at 400 degrees flipping the chicken over halfway through cooking. (Note: Adjust the temperature to 390 degrees if using the Ninja Foodi.)
  4. While the chicken is cooking, make the sauce. To make the sauce, add the Frank's RedHot Buffalo Sauce, butter. and garlic powder to a small pot over medium heat. Cook the sauce until the butter is completely melted, and the sauce begins to simmer. Reduce the heat to low, so that the sauce stays warm while the wings finish cooking.
  5. Once the wings are finished cooking, add them to a medium bowl. Pour the buffalo sauce over the wings and toss them to ensure that they are evenly coated in the sauce.
  6. Serve immediately with celery, and your favorite dipping sauce.

Notes

Pat the wings dry with napkins to remove excess moisture prior to cooking. This will ensure that the wings are crispy.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 213Total Fat: 23gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 7gCholesterol: 61mgSodium: 1854mgCarbohydrates: 3gFiber: 0gSugar: 1gProtein: 1g
© Kay Johnson
Cuisine: American / Category: Main Dishes

Keto Big Mac Salad with Big Mac Dressing

by Leave a Comment

This Keto Big Mac Salad tastes just like a Big Mac sandwich – without the bread of course! The salad is loaded with seasoned ground beef, cheese, and a creamy Big Mac dressing. This is the ultimate keto salad recipe perfect for any time of day!

keto big mac salad

How to Make Keto Big Mac Salad

This Big Mac Salad is the perfect low carb lunch or dinner idea! It has all the toppings from the famous burger. Now you can enjoy the taste of a Big Mac guilt-free!

This salad is made with crunchy lettuce, seasoned ground beef, dill pickle chips, and shredded cheese. It is then topped with a delicious Big Mac dressing made with a few simple ingredients.

It’s similar to the Big Mac Sauce I made for my Big Mac Casserole – which just so happens to be one of my favorite keto casserole recipes.

big mac salad ingredients

Keto Big Mac Salad Ingredients

  • Romaine Lettuce – feel free to use whatever lettuce you have on hand.
  • Ground Beef
  • Seasonings
  • Shredded Cheese
  • Onions
  • Dill Pickle Chips

Keto Big Mac Dressing (Big Mac Sauce) Ingredients

  • Mayonnaise
  • Mustard
  • Dill Pickle Relish – You can also dice up a few dill pickle chips as a substitute.
  • Vinegar
  • Seasonings

keto big mac salad

Keto Big Mac Salad Instructions

  1.  Start by making the dressing. Simply combine all of the Big Mac Dressing ingredients in a small bowl, and mix everything together.
  2. In a medium skillet, season and brown the ground beef. Drain any excess oil from the beef, and then set aside.
  3. Add the lettuce to a large bowl, and then sprinkle in the cheese, onions, and dill pickle chips. Add in the ground beef, and toss the salad to ensure that the ingredients are evenly distributed.
  4. Drizzle the salad with the Big Mac dressing, and serve.

keto big mac salad with dressing

Is a Big Mac Keto Friendly?

Everything on a Big Mac is keto-friendly, except the bun. That’s why I love this salad and this Big Mac Casserole. You can enjoy the classic taste of a Big Mac, without the bun with both of these recipes!

Is Big Mac Sauce the same as Thousand Island Dressing?

No, Big Mac Sauce is not the same as Thousand Island Dressing. However, they are made with similar ingredients and tastes very similar. The key difference is that Thousand Island dressing is made with tomatoes or ketchup. Both of these ingredients are not used in Big Mac Sauce.

You may also like these other keto burger recipes:

Keto Big Mac Salad

keto big mac salad

Keto Big Mac Salad

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

This Big Mac Salad has all the flavors of a traditional Big Mac, minus the bun. Topped with a creamy Big Mac Dressing sauce, this salad is sure to satisfy your cravings!

Ingredients

Big Mac Dressing

  • 1/2 cup mayonaisse
  • 1 1/2 Tablespoons yellow mustard
  • 1 Tablespoon dill pickle relish (or diced pickles)
  • 1 teaspoon vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika

Salad

  • 1 pound ground beef
  • 9 ounces Romaine lettuce (about 5 cups)
  • 1/2 cup shredded cheddar
  • 1/4 cup chopped onion
  • 1/4 cup dill pickle chips

Instructions

  1. Start by making the dressing. Mix all of the Big Mac dressing ingredients in a small bowl, and set aside.
  2. Next, cook the ground beef. Preheat a large skillet on medium-high heat. Add the beef to the skillet, and brown the meat. Be sure to break the meat up with a fork as you cook. Once the meat is done cooking, drain any excess grease from the beef.
  3. Next, assemble the salad. Add the romaine lettuce to a large bowl. Then sprinkle in the shredded cheddar, chopped onion, and dill pickle chips.
  4. Drizzle the salad with the dressing, and serve.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 580Total Fat: 45gSaturated Fat: 13gTrans Fat: 1gUnsaturated Fat: 28gCholesterol: 126mgSodium: 549mgCarbohydrates: 6gNet Carbohydrates: 4gFiber: 2gSugar: 2gProtein: 36g
© Kay Johnson

Broccoli Salad with Bacon and Cheddar

by 18 Comments

Broccoli salad with bacon is an easy recipe that is perfect for weeknights and holiday dinners alike! Even better, this recipe is low carb and keto-friendly. This broccoli salad is full of flavor from bacon bits, sliced almonds, cheddar, red onions, and an easy 3 ingredient dressing.

Broccoli salad with bacon

I had some leftover broccoli after making my Broccoli Cheese Casserole.  It’s the end of summer, and I’m still holding on to the last little bit that we have left!

Fresh broccoli salad has always been one of my favorite summer recipes. Though, I also love making it as a side dish during the holidays as well!

You can enjoy broccoli salad with bacon as a side dish or on its own. It’s also great for potlucks being that you can make it ahead of time. Just hold off on adding the bacon until it’s ready to serve to avoid the bacon getting soggy.

broccoli salad with bacon

Does broccoli need to be blanched for broccoli salad?

No, there is no need to blanch the broccoli for this recipe! In fact, you want to be sure to use fresh crisp broccoli. The salad dressing will moisten the broccoli just a little bit while still leaving it crunchy. Think coleslaw, just with broccoli instead of cabbage!

How long does Broccoli Salad last in the refrigerator?

Broccoli salad last 3-4 days in the refrigerator. Keep in mind that the bacon will begin to get soggy as it soaks up the dressing. If you plan on making the salad ahead of time, add the crumbled bacon once you are ready to serve it. This will ensure that the bacon stays crunchy.

Do you steam Broccoli for Broccoli salad?

No, you do not steam broccoli for broccoli salad. You’ll want to use fresh broccoli so that the broccoli remains crisp. It is perfectly fine to eat broccoli raw in a salad. In fact, raw broccoli contains more nutrients than cooked broccoli so it’s very healthy!

broccoli salad with bacon

How to make broccoli salad with bacon

For this low carb recipe you will need the following:

  • Broccoli Florets – This would equal about 2 large crowns of broccoli. 
  • Crumbled Bacon – Be sure to fry the bacon first of course. I have used bacon bits for this recipe in the past when I was short on time.
  • Sliced Almonds – They add an additional layer of flavor to this recipe, and a nice crunch as well. They’re also super healthy and add some extra protein!
  • Shredded Cheddar – Because broccoli and cheese just go together!
  • Chopped Red Onion – The onion adds a nice zest to this recipe, along with some nice vibrant color!
  • Mayonnaise – This will be the base for the salad dressing.
  • Sweetener – Traditional broccoli salad uses sugar to add some sweetness to the salad dressing. I love using Swerve because it measures cup for cup just like real sugar and doesn’t sacrifice taste.
  • White Vinegar – To give the dressing some tang!
  • Salt and Pepper

To make the broccoli salad:

Start by adding the broccoli, crumbled bacon, almonds, cheddar, and red onion to a large mixing bowl.

Broccoli salad with bacon

Next, in a separate small bowl mix the mayonnaise, sweetener, and vinegar to make the salad dressing. Season it with a little salt and pepper to taste. 

Then, add the salad dressing to the broccoli mixture and toss until the salad is well coated. 

Refrigerate for one hour prior to serving.

 

 

What to serve with Broccoli salad

Broccoli salad can be served on its own or as a side dish. It would pair well with grilled chicken, Baked Chicken Drumsticks, Crispy Oven Fried Chicken Wings, or these delicious Air Fryer Brats. A lot of times, I just eat it on its own because it’s that good and full of protein!

Broccoli Salad with Bacon & Cheddar

Broccoli salad with bacon

Broccoli Salad with Bacon and Cheddar

Yield: 8 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

An easy broccoli salad with bacon and cheddar cheese. This recipe is perfect for family dinners and potlucks alike!

Ingredients

  • 5 cups  fresh broccoli florets, (about 2 crowns)
  • 1 cup bacon, cooked and crumbled
  • 1/2 cup sliced almonds
  • 1 cup cheddar
  • 1/4 cup red onion, chopped

For the dressing

  • 1 cup mayonnaise
  • 1/4 cup sweetener, (I used Swerve)
  • 1 tablespoon white vinegar
  • salt and pepper, to taste

Instructions

  1. Add the broccoli, bacon, almonds, cheddar, and onion to a large mixing bowl.
  2. In a separate small bowl, mix together the mayonnaise, Swerve, vinegar, salt, and pepper.
  3. Add the mayonnaise salad dressing mixture to the broccoli salad and toss to combine. Be sure that the entire salad is evenly coated.
  4. Refrigerate for 1 hour, and then serve.

Notes

You may add the bacon to the salad after it's done refrigerating in order to avoid the bacon getting soggy.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 415Total Fat: 34gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 24gCholesterol: 52mgSodium: 786mgCarbohydrates: 11gNet Carbohydrates: 6gFiber: 4gSugar: 3gProtein: 17g
© Kay Johnson

Best Keto Shrimp Scampi

by Leave a Comment

Keto shrimp scampi is a decadent dish that is perfect for dinner or served as an appetizer. This recipe is restaurant quality and is sure to impress your guests. The best part is that it takes less than 30 minutes to put together!

keto shrimp scampi

How to make keto shrimp scampi

This keto shrimp scampi is full of flavor and perfect for when you want something fancy to eat! The garlic butter wine sauce gives it deep flavor, that will keep you coming back for more. This recipe is perfect for a date night. I recommend using extra-large shrimp, being that the shrimp is the star of this dish!

What is scampi sauce made of?

The basic ingredients for the sauce are butter, garlic, and any dry white wine. For this recipe, I also add red pepper flakes and lemon for an added punch of flavor.

How to avoid rubbery shrimp

Rubbery shrimp is typically a result of overcooking. To avoid overcooked shrimp, be sure to watch the shrimp closely as it cooks. Shrimp should only be cooked until they are pink, and they curl into a “C” shape. 

keto shrimp scampi

Keto Shrimp Scampi Ingredients

  • Butter – A must for any shrimp scampi recipe! Butter is the main ingredient for the scampi sauce.
  • Olive Oil – Olive oil adds to the overall “richness” of the scampi sauce.
  • Garlic – The garlic sauteed in the butter creates a delicious garlic butter sauce.
  • Dry White Wine – White wine is a key ingredient for shrimp scampi. You can substitute the wine for chicken broth as an alternative.
  • Lemon Juice – Lemon adds a nice bit of acid to the scampi sauce to balance everything out.
  • Red Pepper Flakes – Red pepper flakes are not too spicy and add a small punch of heat to the dish.
  • Fresh Parsely – Parsely is used for garnish in this dish and is completely optional.

shrimp scampi ingredients

Recipe Instructions

  1. Start by adding 2 tablespoons of butter and olive oil to a medium skillet. Once the butter begins to melt, add in the garlic and saute for about 1 minute.
  2. Add in the shrimp, and season them with salt and pepper. Saute the shrimp, ensuring that both sides are cooked evenly. Once the shrimp turns pink, pour in the white wine and lemon juice. Cook for another 1 to 2 minutes. 
  3. Add in 1 tablespoon of cold butter, and remove the skillet from the heat. Stir in the butter until it’s completely melted, and mixed in evenly. Sprinkle in the red pepper flakes, and garnish with fresh parsley.

keto shrimp scampi

How to Thicken Scampi Sauce

Scampi sauce will thicken as it sits, and the butter begins to cool. However, if you would like to quickly thicken the sauce simply add in 1 tablespoon of cold butter to a warm pan of scampi sauce. Remove the pan from the heat, and stir the butter in until it melts completely into the sauce. 

What to serve with keto shrimp

This recipe would be great with Oven Roasted Broccoli with Lemon and Parmesan. I also recommend serving this over zucchini noodles as a shrimp scampi “pasta”. Shrimp scampi can also be served alone as an appetizer.

Keto shrimp scampi

keto shrimp scampi

Keto Shrimp Scampi

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Succulent shrimp sauteed in a delicious garlic butter scampi sauce.

Ingredients

  • 4 Tablespoons butter
  • 1 Tablespoon olive oil
  • 5 cloves garlic, minced
  • 1 pound extra large shrimp, clean and deveined
  • salt and pepper to taste
  • 1/4 cup dry white wine, (I used Pinot Grigio)
  • 1 teaspoon lemon juice
  • 1/4 teaspoon crushed red pepper flakes
  • fresh parsley, optional

Instructions

  1. Preheat a medium skillet over medium-high heat on the stove.
  2. Season the shrimp with the salt, pepper, and red pepper flakes. Then, add in the butter and olive oil to the skillet. Once the butter begins to melt, add in the garlic. Saute the garlic for about 1 minute, or until fragrant. Add the shrimp to the pan and cook until they begin to turn pink, and then flip them over to finish cooking them on the other side. Once the shrimp are fully pink, remove them from the pan and set aside.
  3. Add the lemon juice and white wine to the skillet, and allow to simmer from 2-3 minutes. Next, add the shrimp back to the pan and cook for another minute. Remove the skillet from the heat.
  4. Add the remaining tablespoon of butter to the warm skillet, and stir in until it melts. This will help to thicken the sauce.
  5. Sprinkle in the red pepper flakes, and garnish with fresh parsley.
  6. Serve immediately.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 285Total Fat: 17gSaturated Fat: 8gTrans Fat: 1gUnsaturated Fat: 7gCholesterol: 270mgSodium: 1241mgCarbohydrates: 3gFiber: 0gSugar: 0gProtein: 26g
© Kay Johnson

The Best Big Mac Casserole

by Leave a Comment

This Big Mac Casserole is loaded with all of the flavors of the classic burger. It’s made with seasoned ground beef, melty cheese, and topped with a creamy Big Mac sauce. Enjoy this yummy casserole for lunch or dinner. No buns required for this easy recipe!

big mac casserole in white dish

Why I love this Big Mac Casserole

Every now and then I get a craving for a big juicy Big Mac. Of course, I could order it without the bun at McDonald’s. However, I’m known for turning almost any dish into a casserole!

This recipe is very similar to my Low Carb Bacon Cheeseburger Casserole recipe. The base of the casserole is pretty much the same, and this one is just topped with the Big Mac sauce.

This casserole is super easy, and quick to make! This recipe has all of the toppings on your favorite classic burger, sauce included!

spatula in big mac casserole

What to serve with this dish

This recipe can be served by itself with your favorite cheeseburger toppings. I like to top it with shredded lettuce and tomatoes. You could also serve this with a side of broccoli, or asparagus if you want to add some extra veggies. 

Can you freeze it?

Yes, Big Mac Casserole can be frozen for 2 – 3 months. To reheat, bake in the oven at 350 degrees for 30 – 45 minutes or microwave individual portion sizes for about 3 minutes.

ingredients

How to make big mac casserole

  1. Brown the ground beef in a skillet with the onions and seasonings. Drain any excess grease from the ground beef.
  2. Return the beef back to the skillet, and add the Worchestershire sauce, cream cheese, and relish. Mix everything together until well combined.
  3. Spread the ground beef mixture in a baking dish.
  4. In a medium bowl, whisk together the eggs, heavy cream, and 1 cup of the shredded cheese. Pour the egg mixture over the ground beef.
  5. Top the casserole with the remaining cheese, and bake in the oven for 20 minutes.
  6. While the casserole is baking, mix all of the Big Mac sauce ingredients together in a small bowl. 
  7. Once the casserole is done baking, remove it from the oven and top it with the sauce prior to serving.

big mac casserole

Other delicious keto casserole recipes:

big mac casserole

big mac casserole in white dish

Big Mac Casserole

Yield: 10 servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

This Big Mac Casserole is loaded with all of the flavors of the classic burger. It's made with seasoned ground beef, melty cheese, and topped with a creamy Big Mac sauce. Enjoy this yummy casserole for lunch or dinner. No buns required for this easy recipe!

Ingredients

For the Casserole

  • 2 pounds ground beef
  • 1 teaspoon seasoning salt
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • 1/2 onion, chopped
  • 2 ounces cream cheese
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon dill pickle relish
  • 2 eggs
  • 1/2 cup heavy whipping cream
  • 2 cups shredded cheese, divided

Big Mac Sauce

  • 1/2 cup mayonaisse
  • 3 tablespoons dill pickle relish
  • 2 tablespoons mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika

Instructions

For the Casserole

  1. Preheat the oven to 350 degrees.
  2. Add the ground beef to a skillet over medium-high heat. Season it evenly with the seasoning salt, garlic powder, and salt and pepper. Add the chopped onion and chopped garlic.
  3. Begin to brown the meat by breaking it up and crumbling as you cook
  4. Once the meat is browned all the way through, drain the meat and return it o the skillet over medium heat.
  5. Add the cream cheese, Worcestershire sauce, and dill pickle relish to the skillet with the ground beef. Mix everything together until heated through.
  6. Remove the ground beef mixture from the heat, and spread into a 9x13 greased baking dish.
  7. In a medium bowl, combine the eggs, heavy cream, and 1 cup of the shredded cheese. Wisk together, and then pour evenly over the ground beef mixture.
  8. Evenly top the casserole with the remaining cup of cheese.
  9. Place the casserole in the oven and bake for 20 minutes, until the cheese is melted.
  10. Top with Big Mac Sauce prior to serving. See below for Big Mac sauce recipe instructions.

Big Mac Sauce Recipe

  1. Add all of the Big Mac Sauce ingredients to a small bowl and mix together. Be sure to mix until everything is well combined.
Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 497Total Fat: 39gSaturated Fat: 16gTrans Fat: 1gUnsaturated Fat: 19gCholesterol: 164mgSodium: 629mgCarbohydrates: 3gFiber: 0gSugar: 1gProtein: 32g
© Kay Johnson

Keto Meatloaf | Classic Southern Style

by 27 Comments

This keto meatloaf is comfort food at it’s best! Made with an easy low carb breadcrumb mixture, this recipe is keto approved! Enjoy the taste of juicy keto meatloaf with this easy recipe.

keto meatloaf

Growing up, I looked forward to anytime my mom made meatloaf for dinner. It still happens to be one of my favorite things to eat. As a kid, I always liked extra ketchup with my meatloaf. And honestly…not much has changed lol!

Thankfully, this keto meatloaf recipe tastes just like the classic meatloaf that I grew up eating. The only thing missing is mashed potatoes, though I’m cool with settling for mashed cauliflower these days.

Traditional meatloaf recipes typically call for a filler of breadcrumbs or crackers. Breadcrumbs are used to stretch the meatloaf. However, I’m going to show you how you can still enjoy traditional southern meatloaf minus the carbs!

keto meatloaf

What can be used instead of breadcrumbs for keto

Grated parmesan cheese, ground pork rinds, almond or coconut flour, and golden flaxseed are all great keto substitutes for breadcrumbs. In this recipe, I used a mixture of parmesan and almond flour.

I also added parsley to give it that Italian breadcrumbs taste. Trust me, just like regular breadcrumbs, you won’t even notice the taste of the almond/coconut flour. 

keto breadcrumb mixture

To make my easy Italian keto breadcrumbs recipe, combine 1/2 cup grated parmesan, 1/2 cup almond or coconut flour, and 1 tablespoon dried parsley in a small bowl. Then, simply mix everything together. 

Can you have ketchup on keto?

Traditional ketchup is full of sugar and should not be used on the keto diet. However, many brands now make “no sugar added” ketchup. Ketchup with no sugar added is a keto-friendly option.

How to avoid dense meatloaf

You’ll want to mix all of the meatloaf ingredients just until combined. Be sure not to over mix your ingredients. Also, do not over compress the meatloaf when shaping your meatloaf. This will ensure that your meatloaf isn’t dense or too tightly packed.

keto meatloaf

Keto Meatloaf Ingredients

  • 1/2 cup grated parmesan
  • 1/2 cup almond flour, (or coconut flour)
  • 1 tablespoon dried parsley
  • 2 pounds ground beef
  • 1/2 onion, chopped
  • 1/2 green bell pepper, chopped
  • 2 eggs, lightly beaten
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1/2 cup no sugar added ketchup

How to make keto meatloaf

Combine all of the ingredients in a large bowl, with the exception of the ketchup. Use your hands to mix everything together.

keto meatloaf ingredients

Once everything is combined, transfer the mixture to the pan and mold it into a loaf. Spread the ketchup on top of the meatloaf.

meatloaf with ketchup

Bake the meatloaf uncovered for 1 hour.

Allow meatloaf to cool for 10 minutes prior to serving.

keto meatloaf

Check out this other delicious low carb ground beef recipe:

Low Carb Bacon Cheeseburger Casserole 

 

keto meatloaf

Keto Meatloaf

Yield: 7 servings
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes

A super moist and juicy keto meatloaf recipe that tastes just as good as the classic.

Ingredients

Keto Breadcrumbs

  • 1/2 cup grated parmesan
  • 1/2 cup almond flour, (or coconut flour)
  • 1 tablespoon dried parsely

Meatloaf

  • 2 pounds ground beef
  • 1/2 onion, chopped
  • 1/2 green bell pepper, chopped
  • 2 eggs, lightly beaten
  • 2 tablespoons worcestershire sauce
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder

Topping

  • 1/2 cup no sugar added ketchup

Instructions

  1. Preheat oven to 350 degrees.
  2. Line or grease a loaf pan.
  3. Combine all of the ingredients EXCEPT the ketchup in a large bowl, and mix together. I recommend using your hands to mix everything.
  4. Once everything is combined, transfer the mixture to the pan and mold it into a loaf.
  5. Spread the ketchup over top of the meatloaf.
  6. Bake the meatloaf uncovered for 1 hour, or until the internal temperature reaches 160 degrees.
  7. Allow the meatloaf to rest for 10 minutes prior to serving.

Notes

To avoid dense meatloaf, avoid over compressing the meatlof when shaping it into a mold.

Nutrition Information:
Yield: 7 Serving Size: 1
Amount Per Serving: Calories: 467Total Fat: 30gSaturated Fat: 10gTrans Fat: 1gUnsaturated Fat: 16gCholesterol: 175mgSodium: 777mgCarbohydrates: 7gNet Carbohydrates: 5gFiber: 2gSugar: 2gProtein: 41g
© Kay Johnson
Cuisine: American

Crispy Oven Fried Chicken Wings

by Leave a Comment

These oven fried chicken wings are super crispy and seasoned to perfection. They are perfect for dinner, and also make a great appetizer. Serve them with your favorite dipping sauces, for added flavor. Learn how to make crispy chicken wings in the oven with this easy recipe!

Oven Fried Chicken Wings

Oven Fried Chicken Wings Recipe

Oven fried chicken wings are made without flour, so they are low carb and keto-friendly! Don’t worry, these wings come out super crispy and full of flavor. 

This recipe is perfect for lunch, dinner, or as an appetizer. I like eating them with hot sauce, but you could also serve them with ranch, blue cheese, or buffalo sauce.

chicken wings and seasonings in separate bowls

The key to great chicken wings is all in the seasonings. We are going to be seasoning these wings generously because nobody likes bland chicken!

How to make wings crispy in the oven

The trick to making crispy wings in the oven is baking powder! You’ll want to be sure that it is aluminum-free, so you don’t get a metallic taste. Aluminum-free baking powder mixed with seasonings creates a delicious crispy breading when baked in the oven.

You cannot substitute baking soda for the baking powder, as they will not come out the same.

Also, you’ll want to make sure that you pat the wings dry to get rid of excess moisture. This will ensure that the wings are extra crispy!

oven fried chicken wings on baking sheet

Oven Temperature and Cook Time

We are going to be baking these wings at 425 degrees to make sure they are nice and crispy. Cooking them at a high temperature ensures that the wings form a nice breaded coating.

At 425 degrees, they only take 50 minutes to bake. Just flip them over halfway through the cooking time so that both sides cook evenly.

What to serve with chicken wings

These wings would be great with celery sticks, broccoli and cheese casserole, or broccoli salad. They could also be served alone as an appetizer.

oven fried chicken wings

Ingredients

  • chicken wings – drummettes and flats work best for this recipe
  • baking powder – this is the trick to crispy baked wings!
  • garlic powder 
  • onion powder
  • seasoning salt – great for that classic seasoned flavor
  • salt and pepper

How to make oven fried chicken wings

Start by mixing all of the seasonings and baking powder in a small bowl. 

fried chicken seasonings

Next, season the chicken with seasonings and baking powder mixture. You’ll want to make sure that the chicken is evenly coated on the outside.

seasoned raw chicken in bowl

Arrange the chicken on a baking sheet, and bake at 350 degrees for 50 minutes flipping the chicken over halfway through.

Remove from the oven, and serve. Enjoy them with your favorite dipping sauce!

oven fried chicken wings

Here are a few other easy chicken recipes:

The Best Baked Chicken Drumsticks

Best Keto Chicken Parmesan

oven fried chicken wings

oven fried chicken wings

Oven Fried Chicken Wings

Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes

Ingredients

  • 2 pounds chicken wings
  • 1 tablespoon baking powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon seasoning salt
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 425 degrees.
  2. In a small bowl, mix the baking powder with all of the seasonings.
  3. Add the chicken wings to a separate medium-sized bowl. Be sure to pat the chicken wings dry to get rid of any excess moisture.
  4. Season the chicken with the baking powder and seasoning mixture. Toss the chicken around in the bowl to ensure that they are evenly covered with seasoning.
  5. Arrange the chicken wings on a large baking sheet and bake in the oven at 425 degrees for 50 minutes flipping the wings over halfway through baking. They should bake for about 25 minutes on each side, to ensure that both sides are crispy.
  6. Remove the chicken wings from the oven, and enjoy!.

Best Air Fryer Brats

by 2 Comments

Making brats in your air fryer is so easy! They are full of flavor and ready in only 15 minutes. It really gets no better than that!

air fryer brats

Air Fryer Brats

Yes, you can cook bratwurst in your air fryer! My favorite brand of brats is Johnsonville, so that’s what I used for this recipe. They typically come with 5 sausages in a pack.

package of johnsonville brats

The great thing about making sausages in your air fryer is that they cook super fast, without sacrificing flavor! Gone are the days where you need to break out the grill for that delicious smoky taste. Trust me, these air fryer bratwursts are just as good – if not better!

Ingredients

The only ingredient you’ll need for this recipe is a pack of brats. They already come seasoned, so there’s no need to add any additional seasonings to the sausage. As an added plus, they are also low carb and keto-friendly. They have 0 net carbs per serving!

I like to serve them with cooked sliced peppers and onions. Brats would also pair well with this Broccoli Salad with Bacon and Cheddar, or sauerkraut.

air fryer brats

Air Fryer Bratwurts Temperature and Cook Time

These air fryer brats are done in 15 minutes when cooked at a 350-degree air fryer temperature setting. They are considered done when they reach an internal temperature of at least 160 degrees. 

I recommend flipping them over halfway through the cooking time to ensure both sides of the sausage are browned evenly.

brats in air fryer

Can you put aluminum foil in the air fryer?

Yes, you can! However, it depends on how you are using the foil in the air fryer. It is perfectly safe to wrap food in foil, and air fry it. On the other, using foil while cooking more acidic food could cause your food to have an acidic taste.

How to cook brats in an air fryer

  1. Arrange the brats in the air fryer. Tip: Line your air fryer with parchment paper to help absorb excess grease.
  2. Air fry at 350 degrees for 15 minutes, flipping the sausages over halfway through the cooking time.
  3. Remove brats from the oven, and allow them to rest for 5 minutes. Then, enjoy!

brats in air fryer

Serve brats with sauteed onions and peppers for a delicious meal idea! These work well for breakfast, lunch, and dinner alike.

There you have it! A quick and easy way to enjoy one of your favorite classics!

Easy air fryer brats

air fryer brats

Easy Air Fryer Brats

Yield: 5 servings
Cook Time: 15 minutes
Total Time: 15 minutes

Making brats in your air fryer is so easy! They are full of flavor and ready in only 15 minutes. It really gets no better than that!

Ingredients

  • 1 pack of uncooked brats, (I used Johnsonville)

Instructions

  1. Arrange the uncooked brats in the air fryer basket.
  2. Air fry the brats at 350 degrees, for 15 minutes flipping them halfway through. They are done once they reach an internal temperature of 160 degrees.
  3. Remove the brats from the air fryer basket with tongs, and allow them to rest for 5 minutes. Then enjoy!

Notes

Line your air fryer with parchment paper to absorb excess grease.

Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 57Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 13mgSodium: 144mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 2g
© Kay Johnson