Category: Recipes

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.


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.


Low Carb Chicken Pot Pie


Serves 8

Calories 219

Net Carbs 3 grams

Fat 11 grams

Protein 24 grams



1 Tablespoon butter

1.5 pounds chicken breasts cut into cubes

4 ounces yellow onion, finely chopped

1/4 cup carrots, finely diced

1 clove garlic, crushed

1/2 teaspoon thyme

1 Tablespoon white wine vinegar

1 cup low sodium chicken broth

1/4 cup fresh or frozen peas, (no need to defrost)

1/2 cup heavy cream

1/4-1/2 teaspoon salt, (to taste)

1/4 teaspoon black pepper (to taste)


1 cup super fine almond flour

1 Tablespoon ground flax seeds

1/2 teaspoon xanthan gum

1 teaspoon baking powder

1/4 teaspoon salt

2 Tablespoons butter, cut into large chunks

2 Tablespoons sour cream

1 egg white


Preheat oven to 400F

Grease a 9 inch round baking pan.


Melt butter in a skillet. Add chicken and brown lightly on all sides.

Add onions and carrots to skillet. Sprinkle with salt and pepper and cook until onions begin to brown. Stir in garlic and thyme and cook 1 minute, stirring constantly.

Stir in vinegar and scrap up browned bits. When vinegar has almost completely evaporated, stir in broth.

Simmer until mixture thickens, about 15-20 minutes. You should be able to draw a line on the bottom of the pan and it won’t immediately fill in.

Once the broth has thickened, add heavy cream and peas. Simmer on low until thick and gravy-like. Season to taste with salt and pepper after tasting. The broth may make it salty enough.


Whisk together almond flour, flax seeds, xanthan gum, baling powder and salt.

Cut the butter in until the mixture appears mealy.

In a small bowl, whisk sour cream and the egg white together and then stir this mixture into the dry ingredients.

Gather mixture into ball and place on a piece of parchment paper dusted with almond flour.

Press or roll the dough into a circle about 8 inches in diameter.


Pour filling into prepared baking dish.

Gently place dough over filling.

Bake for 10-12 minutes or until browned.


Low Carb Bacon Jalapeno Cheddar Soup


Serves 5

Calories 522

Net Carbs 3 grams

Protein 19.4 grams


1/2 pound bacon

4 medium jalapeno peppers, diced

4 Tablespoons butter

3 cups chicken broth

1 teaspoon dried thyme

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon celery seed

1/2 teaspoon cumin

3/4 cup heavy cream

8 ounces shredded cheddar cheese

Salt and pepper to taste

Cook bacon and reserve fat. Transfer bacon to paper towel to crisp.

Dice peppers after removing seeds. Season and cook the peppers in bacon grease until lightly browned. Remove from grease and place on top of bacon.

Put bacon fat, butter, broth and spices in another pot and simmer for about 15 minutes.

Blend all ingredients with an immersion blender. Once the fat and broth are emulsified, add cream and cheese and season with salt and pepper.

Add bacon and peppers into pot and simmer 5 minutes before serving.

Slow Cooker Low Carb Mexican Breakfast Casserole

Nutritional Info

Servings 10

Calories 284

Net Carbs 2 grams

Fat 23 grams

Protein 15 grams


12 ounces ground pork

1/2 teaspoon garlic powder

1/2 teaspoon coriander

1 1/2 teaspoon cumin

1 1/2 teaspoon chili powder

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup salsa

10 eggs

1 cup heavy cream

1 cup pepper jack or Mexican blend cheese

Optional toppings: sour cream, avocado (not included in nutritional info)


Brown pork til no longer pink.

Add seasonings and salsa.

In another bowl, whisk together eggs and cream.

Add pork to eggs, then add the cheese and stir.

Grease crock-pot and pour in mixture.

Cover and cook on high for 2 1/2 hours or low for 5 hours.

Mexican Cornbread


Nutritional Info

Calories 427

Net Carbs 18.6 grams

Fat 29.7 grams

Protein 21.1 grams


1 pound 93% lean ground beef

Taco Seasoning to taste

1 cup almond meal

1 cup yellow corn meal

1 Tablespoon baking powder

1 teaspoon salt

1 cup milk

1/3 cup melted butter

1 large egg, beaten

2 green onions, chopped

1 jalapeno seeded and chopped

1 cup grated cheddar cheese

2 Tablespoons olive oil


Put the olive oil into a cast iron skillet and place in the oven to preheat to 425F.

Brown beef with taco seasoning.

Mix dry ingredients and in a separate bowl whisk together the milk, butter and egg and add to the dry ingredients just until blended. Stir in the onions, jalapeno and cheddar cheese.

Take the skillet out of the oven carefully. It will be hot! Pour in half of the cornbread mixture and add the ground beef and then top with remaining cornbread.

Put back into oven and bake to golden brown, about 15 minutes.