Category: Recipes

Chicken Satay with Peanut Sauce


Nutritional Info

Servings 4 (2-3 chicken  skewers)

Calories 330

Net Carbs 3 grams

Fat 20 grams

Protein 30 grams


2 boneless breasts

10 wooden skewers soaked for any 30 minutes

1 scallion,  thinly  sliced


1/2 cup full-fat coconut milk

3 cloves garlic

1/2 teaspoon curry powder

1/2 teaspoon salt

1/2 teaspoon black pepper

1/4 teaspoon  cayenne pepper

Peanut Sauce

1/4 cup natural creamy peanut butter

3 cloves garlic minced

2 Tablespoons sesame oil

1 Tablespoon olive oil

1 Tablespoon soy sauce

1 Tablespoon lime juice


Cut chicken into 1 inch chunks and add to marinade. Cover and refrigerate for at least 6 hours.

Thread chicken  onto skewers leaving about half of each skewer empty. Place in a single layer on a baking sheet and bake at 450 degrees for 10 minutes,  flip and bake another  5 minutes or until cooked through. Alternatively, you can grill the skewers.


Add all sauce ingredients to a small saucepan. Whisk together over medium-low heat til smooth and keep warm over low heat, stirring occasionally.

Transfer chicken skewers onto a serving plate and brush sauce over chicken. Top with sliced scallions and black pepper. Serve  warm.


Sugar Free Snickerdoodle Pancakes


Nutritional Info

Servings 12

Calories 120

Protein 5 grams

Fat 10 grams

Net Carbs 1 gram


1 cup almond flour

1/3 coconut flour

1/4 cup Swerve, Granular

2 teaspoons cinnamon

1 teaspoon cream of tartar

3/4 teaspoon baking soda

1/4 teaspoon salt

4 large eggs

2/3 cup unsweetened almond milk

1/4 cup butter, melted

1/2 teaspoon vanilla extract

Cinnamon “Sugar”

2 teaspoons Swerve, Granular

1/2 teaspoon cinnamon


Whisk together almond flour, coconut flour, Swerve, cinnamon, cream of tartar, baking soda and salt. Stir in eggs, almond milk, melted butter and vanilla extract until well combined.

Grease a skillet with butter or coconut oil. Use about 1/4 cup of batter for each pancake and spread into 4 inch circles. Cook until bubbles begin to appear on top and bottom is set and golden brown, about 2-3 minutes.

Gently flip and continue to cook until the second side is golden brown.

Combine cinnamon and sugar and sprinkle on pancakes before serving.

Serve with sugar free maple syrup.

Low Carb Cheese Shell Steak Tacos


Nutritional Info

Serves 3

Calories 547

Net Carbs 9 grams

Fat 42 grams

Protein 31.2 grams


3/4 cup shredded cheddar cheese, divided

1 packet taco seasoning (no sugar added)

12 ounces New York Strip steak

1/4 stick butter

diced tomatoes

6 Tablespoons sour cream

1/2 sliced avocado

sliced jalapeno to taste

lime zest for topping


Preheat oven to 375F and line a sheet pan with parchment paper or a Silpat.

Set out four glasses and rest a wooden spoon over each pair of glasses to shape tortillas.

Divide cheese into three mounds on top of lined sheet pan.

Use your hands to flatten and spread the cheese into circles spaced 1-2 inches apart.

Bake for 10-15 minutes, or until cheese appears lacy and is golden brown on the edges.

Use a spatula to carefully drape tortillas over suspended spoons to create tortilla shape.

Allow to dry and harden.

Meanwhile, sprinkle taco seasoning over both sides of the steak.

Preheat a grill or grill pan to medium high. If using a grill pan, melt butter over the top and allow to brown slightly. For medium rare or medium steak, cook for 2-3 minutes. Rotate the steak 90 degrees using a fork, and cook for an additional 2-3 minutes. Flip steak with a fork and repeat the process. Remove steak onto a plate and allow to rest for 10-15 minutes before slicing into thin strips against the grain.

To assemble, fill taco shells with a pinch of lettuce, 4 ounces of steak, 2 Tablespoons of sour cream and a bit of diced tomatoes and avocado with jalapeno and lime zest to taste.



Low Carb Jerk Chicken


Nutritional  Info

Serves 8

Calories 187

Carbs 0 grams

Fat 11 grams

Protein 21.9 grams


1 bunch green onions, plus more thinly sliced for garnish

2 cloves garlic

1 jalapeno, roughly chopped

Juice of one lime

2 Tablespoons extra virgin olive oil

1 Tablespoon brown Swerve

1 1/2 teaspoon ground allspice

1 teaspoon dried thyme

1/2 teaspoon ground cinnamon


8 pieces bone-in chicken drumsticks and thighs

Vegetable oil, for grill


In a blender, combine onions, garlic,  jalapeno, lime juice, oil, brown Swerve, allspice, thyme, cinnamon, 1 teaspoon salt and 2 Tablespoons water and blend til smooth. Set aside 1/4 cup.

Put chicken in a shallow dish and season with salt. Pour remaining  marinade over chicken; toss to coat. Let marinate in fridge, turning once or twice, at least 2 hours or up to overnight.

When ready to grill, heat grill to medium high and oil grates. Grill chicken, turning occasionally, until  chicken is charred in spots, about 10 minutes.

Move chicken to a cooler part of the grill and brush with reserved marinade. Grill, covered, until chicken is cooked through, 10-15 minutes more.


Low Carb Italian Chicken Roll-Ups


Nutritional Info

Serves 2

Calories 613

Net Carbs 8 grams

Fat 18 grams

Protein 60 grams


1/2 cup cream cheese

2 Tablespoons chopped sun-dried tomatoes

1/2 teaspoon Italian seasoning

black pepper

1 pound thinly sliced chicken breasts

olive oil spray

8 ounces canned tomato sauce

1/2 teaspoon dried oregano

1/2 cup grated cheese

Fresh oregano or basil, chopped (for garnish)


Preheat oven to 375F

Prepare filling by combining cream cheese, tomatoes, Italian seasoning and pepper.

Put a spoonful in the end of each thinly sliced breast and roll up and place in a baking dish sprayed with olive oil.

Mix the tomato sauce and oregano and pour it over the chicken.

Roast for 30-40 minutes or until internal temp has reached 180F. When the chicken is at 170F, sprinkle with the grated cheese and return to the oven to finish cooking.

Spoon sauce over the chicken when serving and garnish with fresh oregano or basil.


Low Carb Everything Bagel


Nutrition Info

Serves 6

Calories 218

Net Carbs 5 grams

Fat 16 grams

Protein 14 grams


1 cup shredded mozzarella cheese

1/2 cup grated parmesan cheese (this has to be a hard grated, not shredded cheese. You can use another cheese as long as it’s hard and grated.)

2  beaten eggs

2 Tablespoons Everything Bagel seasoning

(Everything Bagel Seasoning)


1 teaspoon Poppy Seeds

1 teaspoon Sesame Seeds

1 teaspoon Black Sesame Seeds

1 teaspoon Minced Dried Garlic

1 teaspoon Minced Dried Onion

1/4 teaspoon salt

Mix well.

Preheat oven to 375F.

Combine cheese and eggs and mix until well combined.

Divide mixture equally into six parts and press into well greased donut pan.



Sprinkle Everything Bagel Seasoning over the tops of the egg and cheese mixture.

Bake at 375F for about 15 -20 minutes til cheese has fully melted and created a slightly brown crust.


Bacon Wrapped Guacamole Stuffed Chicken


Serves 4

Calories 338

Net Carbs 2.3 grams

Fat 17.5 grams

Protein 44.5 grams


4 (6 ounce) chicken breasts, butterflied or pounded

salt and pepper to taste

1/2 cup guacamole

8 slices bacon

Lay chicken flat and season with salt and pepper and spread 1/4 of guacamole on each and roll up and wrap in two slices of bacon each.

Bake at 400F til bacon is crispy and chicken is cooked, about 20-30 minutes, and broil for a few minutes at the end turning to crisp all the bacon.

Super Bowl Low Carb Ham and Cheese Pinwheels



Nutritional Info

Serving Size 2 Pinwheels

Calories 482

Fat 41 grams

Net Carbs 4 grams

Protein 25 grams



1/4 cup almond flour

3 Tablespoons coconut flour

1 teaspoon onion powder

1 teaspoon garlic powder

1 1/2 cup low-moisture, part skim mozzarella  cheese, shredded

4 Tablespoons butter

2 Tablespoons cream  cheese

1 egg

10 ounces sliced ham

1 1/2 cups sharp white cheddar cheese, shredded

Dijon Butter  Glaze

2 Tablespoons butter

1 Tablespoon Dijon mustard

1 teaspoon  Worcestershire sauce

1 teaspoon garlic  powder

1/2 teaspoon dried Italian  seasoning


Preheat oven to  375F

Combine flours, onion and garlic powder.

In another bowl, combine mozzarella, butter  and cream cheese. Microwave for 1 minute and thirty seconds to soften. Mix together until everything is well combined. If it gets stringy or not quite melted enough, put back in the microwave for 30 seconds.

Add the dry ingredients and egg to the cheese mixture and mix until everything is well incorporated. You can put it back in the microwave for 20-30 seconds if it is hard to mix.

Once the ingredients are combined, spread the dough out onto parchment paper into a 9×13 layer. If dough gets sticky, wet your hands to prevent it from sticking to you.

Sprinkle the cheddar over the top, covering all of the dough and then layer on the ham.

Roll the dough up tightly lengthwise and with seam side down, cut into 1 inch slices.

Place in a baking dish and bake for 25 minutes until golden brown.

While they are baking, melt the butter and mix it it with the Dijon, Worcestershire, garlic powder and Italian seasoning., Fork whisk til all ingredients are well incorporated.

Take the rolls out of the oven and brush the glaze over the top of them. Return to the oven and bake for an additional 5 minutes.


Sugar-Free Raspberry Cheesecake Cupcakes


Serves 12

Calories 170

Net Carbs 19

Fat 14 grams

Protein 4 grams

Raspberry Cheesecake Heart

1/2 cup raspberries

1/4 cup Swerve Confectioner’s

4 oz. cream cheese, room temp.

1 large egg

1-2 drops red or pink food coloring, optional

1.5 inch Wilton heart molds

Shortbread Crust

1/8 cup coconut flour

3/4 cup almond flour

1/4 cup butter or coconut oil (cold)

1/4 cup Swerve Confectioner’s

1/4 tsp. salt

1-2 Tablespoons cold water


4 oz. cream cheese, room temp.

1/3 cup Swerve Confectioner’s

1/4 tsp. vanilla extract

1 egg, room temp.

Raspberry Puree (optional)

2 cups raspberries

2 Tablespoons water (if needed)

1/2 cup Swerve Confectioner’s

1/4 tsp. xanthan gum


Raspberry Cheesecake Heart

1- Pulse fresh raspberries in a food processor or blender til pureed.

2-Press pureed raspberries through a fine mesh sieve to remove seeds and set the seedless puree aside.

3-Add cream cheese to a mixer and mix on medium til smooth. Add Swerve Confectioner’s and mix til smooth.

4-Add egg and mix til completely combined and smooth. Next add raspberry puree and some drops of food coloring.

5-Spoon cream cheese filling into molds about 3/4 full.

6-Place in freezer for at least 3 hours or freeze overnight. Keep in freezer til use. Can be made a day or two ahead.

Shortbread Crust

1-Preheat oven to 325F. Place cupcake liners in a 12 cupcake baking pan.

2-Mix flours, Swerve and salt. Cut cold butter into small pieces and cut into flours til it looks like cornmeal.

3-Add 1 Tablespoon cold water and loosely combine. Spread dough evenly into each liner. Bake for 15-17 minutes til edges are brown and parts of the shortbread surface lightly brown. Remove from oven and let cool for 10 minutes.

Raspberry Puree

Mix raspberries and Swerve in a medium saucepan over medium heat and cook for 5 minutes and break apart with spoon. Add 1-2 Tablespoons of water if they look too clumpy or dry. Reduce heat and cook for 5 more minutes and smash berries again.

Remove from heat and press through fine-mesh strainer or sieve to remove seeds, scraping the sides to get all of the berries.

Put back into pan and warm on low temp and sprinkle xanthan gum over the puree. Whisk until combined. Remove from heat and set aside to cool for 5-10 minutes.

Cheesecake Batter

Blend cream cheese til creamy, scrape sides of bowl and add Swerve Confectioner’s and vanilla, mixing until smooth, about 5 minutes. Add egg and mix til combined.


Add puree onto cooled crust.

Pour filling onto puree on crust and gently move around to fill cup.

Press raspberry cream heart into middle of cheesecake.

Place in oven and bake for 18-20 minutes until corners are lightly browned and cheesecake heart is set. Gently touch the cheesecake heart and see if it feels dry, not moist, then it can come out.

Let cool and place in fridge for a few hours or overnight.



Low Carb Philly Cheese Steak Stuffed Peppers


Serves 6

Calories  379

Net Carbs 8.7 grams

Fat 22.9 grams

Protein 32.7 grams


For the Onions

1 Tablespoon  olive oil

2 large  onions sliced about 1/2 inch thick


For the Peppers

6 small green  bell peppers, halved and seeded

1 Tablespoon olive oil

1 pound beef top sirloin steak, sliced very thinly against  the  grain

1 cup riced cauliflower

1 cup chopped tomatoes

Salt and red pepper flakes to taste

12 ounces mozzarella cheese


Heat 1 Tablespoon olive oil til shiny and add onions and simmer slowly, stirring  occasionally,  for about 30 minutes to caramelize.

While onions cook, blanch peppers in boiling water for 2-3 minutes, drain on paper towels, pat dry and arrange in a 9×13 pan.

Heat the other Tablespoon of olive oil and cook the steak til golden brown, drain excess fat and transfer to plate.

Cook the cauliflower in the pan where the beef was cooked, until golden brown and add the beef, tomatoes and onions into the pan and sprinkle with salt and red pepper flakes and mix well.

Stuff the peppers and top with 1 ounce of cheese each. Bake until the cheese melts and the peppers are tender and then brown under broiler for about 2-3 minutes.