Ever heard of the keto diet but unsure where to start? Don’t worry, we’ve got you covered! This beginner-friendly guide will shed light on the basics of keto and empower you to embark on your fat-burning journey.

Fueling Your Body Differently:

Imagine your body as a car. It can run on two fuels: glucose (from carbs) or fat. The keto diet flips the switch, minimizing carbs and encouraging your body to tap into its fat reserves for energy. This metabolic state is called ketosis, where your liver converts fatty acids into ketones that power your body and brain.

Why Go Keto?

People choose keto for various reasons, from weight loss and improved energy to managing specific health conditions like type 2 diabetes and lowering blood pressure. Whether you have a specific goal or simply want to explore a different way of eating, keto can offer numerous benefits when done right.

The Keto Essentials:

1. Ditch the Carb Overload:

Limit your daily net carbs (total carbs minus fiber) to around 25 grams, representing roughly 5% of your calorie intake. Steer clear of carb-heavy culprits like grains, beans, and starchy vegetables like potatoes and corn. Don’t worry, we’ll share amazing alternatives later!

2. Embrace Protein Power:

Prioritize high-quality protein sources like meat, fish, eggs, poultry, yogurt, and cottage cheese, aiming for 25% of your daily calories. Remember, excessive protein can convert to glucose, so keep it balanced.

3. Fat is Your Friend:

Welcome healthy fats as your primary fuel source, accounting for 75% of your calories. Indulge in delicious options like avocado, nuts, seeds, olive oil, coconut oil, full-fat cheese, and MCT oil. The increased fat keeps you feeling fuller for longer, reducing calorie counting needs.

4. Stay Hydrated:

The keto flu, with symptoms like fatigue and brain fog, can hit at the beginning. Combat it by drinking plenty of water and limiting intense exercise until your body adjusts.

5. Beverages Matter:

Ditch sugary drinks and embrace sugar-free coffee, unsweetened tea, nut milks, or simply water. If you crave sweetness, explore sugar alcohols like stevia.

6. Vegetable Smarts:

Not all veggies are created equal. Swap starchy options like corn and potatoes for non-starchy alternatives like leafy greens, asparagus, Brussel sprouts, and bell peppers, which are lower in carbs and higher in fiber, aiding your journey to ketosis.

7. Fruit Choices:

Fruits can harbor hidden carbs. Avoid high-carb options like bananas, apples, and grapes. Instead, explore low-carb delights like berries and melons.

8. Time-Restricted Eating:

Consider incorporating intermittent fasting, limiting your eating window to 8 hours. This can accelerate your journey to ketosis. Remember, it takes 2-4 days typically, but individual experiences vary.

9. Confirm Ketosis:

Curious if you’re in ketosis? Invest in keto test strips to check for ketones in your bloodstream.

10. Don’t Deprive Yourself:

The keto world is brimming with creative alternatives! From keto bread and pasta to low-carb desserts, you can enjoy your favorite foods without derailing your progress. Explore our recipe section for inspiration!

Remember:

Keto can be a powerful tool for weight loss and improved health. Embrace it as a positive lifestyle change, not a restrictive diet. Experiment, discover delicious low-carb options, and have fun! Aim for a 6-month maximum duration and always consult your doctor before starting any new diet plan.

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Keto Creations

Keto Breakfast Bliss: 15 Quick & Easy Ideas to Start Your Day Right!

By Chloe Davis 02/17/2024

Hey there, fellow keto fans! Tired of scrambling for breakfast ideas that fit your keto goals? Been there, done that! But fear not, because I’ve got a treasure trove of super-quick, ultra-tasty recipes that’ll keep you fueled and feeling fantastic.

These 11 amazing breakfasts all whip up in under 5 minutes, so you can say goodbye to rushed mornings and hello to delicious satisfaction. Plus, they’re packed with healthy fats and protein, keeping you energized and focused all through the day.

Stocking Up for Success:

Before we dive in, let’s make sure your kitchen’s keto-ready! Here are some pantry staples to keep on hand:

Eggs: The keto breakfast MVP!
Bacon: Crispy, savory goodness.
Avocado: Creamy, healthy fats to keep you full.
Cheese: A must-have for flavor and protein.
Cold cuts: Perfect for quick bites on the go.
Butter: Keto’s best friend for adding richness.
Olives: A salty, satisfying snack. 🫒
Coffee: Don’t forget your morning fuel! ☕️ (And of course, heavy whipping cream )

Now, let’s get cookin’! ‍

15 Flavorful & Fast Keto Breakfasts:

Keto Chaffles: Mix 1/3 cup grated mozzarella cheese, 1/4 cup almond flour, 1 egg, and a pinch of salt and pepper. Microwave for 1-2 minutes, then spread open and fill with scrambled eggs, cheese, avocado, or your favorite keto toppings. (2 net carbs per chaffle)
Keto Smoothie Bowl: Blend 1 cup unsweetened almond milk, 1/2 avocado, 1 scoop protein powder, a handful of spinach, and a dash of cinnamon. Pour into a bowl and top with berries, chia seeds, and shredded coconut for a fiber-rich and refreshing start. (5 net carbs)
Bulletproof Coffee: Blend your coffee with MCT oil and grass-fed butter for a creamy, energizing start. (0 net carbs)
Flax Muffins: Whip up a single-serving muffin in your mug with ground flax meal, an egg, and a touch of sweetness. (1 net carb)
Chocolate Protein Shake: Blend unsweetened almond milk, protein powder, and cacao powder for a protein-packed treat. (4 net carbs)
Cloud Eggs: Whip 2 egg whites into stiff peaks, gently fold in 1 yolk and spices, bake on a parchment-lined baking sheet at 350°F for 5-7 minutes, add your favorite keto-friendly toppings like avocado, salsa, smoked salmon, or crumbled cheese. (2 net carbs)
Keto Cream of Wheat: Ricotta cheese, butter, and a touch of sweetness transform into a warm, comforting breakfast. (5 net carbs)
Scrambled Eggs on-the-go: Microwave scrambled eggs with cheese, cream, and spices for a quick and satisfying bite. (3 net carbs)
Savory Breakfast Wraps: Spread softened cream cheese on a low-carb tortilla, then layer with sliced turkey, spinach, and your favorite keto vegetables like roasted peppers, zucchini, or onions. Roll up and enjoy! (4-6 net carbs depending on tortilla)
Keto Yogurt Bowl: Plain Greek yogurt gets a delicious makeover with peanut butter, a touch of sweetness, and vanilla. (6 net carbs)
Mountain Man Breakfast: Grab some little smokies, cheese, peanuts, and coffee with cream for a protein-packed, grab-and-go option. (7 net carbs)
Mexican Breakfast: Whip up a quick chorizo scramble and fold it into a low-carb tortilla with cheese and salsa. (6 net carbs)
Elegant Breakfast: Wilted spinach gets topped with creamy Parmesan and pan-fried eggs for a sophisticated yet simple meal. (3 net carbs)
Cream Cheese Pancakes: Blend cream cheese, eggs, and cinnamon for fluffy, delicious pancakes sweetened with a sugar-free syrup. (4 net carbs)
Sausage & Veggie Scramble: Fry up some Italian sausage with chopped bell peppers and onions. Scrambled 2 eggs with a splash of cream and spices, then combine with the sausage mixture. Top with shredded cheese and enjoy. (4 net carbs)

Remember: These are just starting points! Feel free to mix and match ingredients and experiment to find your perfect keto breakfast. ✨

Bonus Tip: Prep some ingredients ahead of time for even faster mornings. Hard-boil eggs, cook some bacon, or chop nuts and seeds for effortless assembly.

Now go forth and conquer your day with a delicious and nutritious keto breakfast!

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Nutritious Bites

Keto Oreo waffle

By Chloe Davis 09/27/2022

Keto Oreo waffle

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

66.5

kcal

Ingredients

Chocolate Chaffle
1 1/2 tbsp Unsweetened Cocoa
2 tbsp Lakanto Monkfruit, or choice of sweetener
1 tbsp Heavy Cream
1 tsp Coconut Flour
1/2 tsp Baking Powder
1/2 tsp Vanilla
1 Egg
Filling
Whipped Cream (alternate frosting recipe in notes below)

Directions

Preheat mini waffle maker.
In a smal bowl, combine all chaffle ingredients.
Pour half of the chaffle mixture into the center of the waffle iron. Allow to cook for 3-5 minutres.
Carefully remove and repeat for second chaffle. Allow chaffles to sit for a few minutes so that they crisp up.
For filling, we like it simple and just went for whipped cream. See notes below for alterate filling.

Notes

We preffered a simple feeling for this and simply used whipped cream. However if you’d like a cream cheese filling, use: 1 tbsp Lakanto Powdered Sweetener, 2 tbsp cream cheese (softened), and 1/4 tsp vanilla. Combine all ingredients and spread frosting once chaffle is cooled to room temperature.

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Nutritious Bites

keto peanut butter cups

By Chloe Davis 09/27/2022

keto peanut butter cups

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

196.9

kcal

Ingredients

CHOCOLATE LAYERS – TOP + BOTTOM
9.5 oz Sugar-free Dark Chocolate stevia-sweetened or 85% cocoa, not pure 100% cocoa
2 tablespoons Coconut Oil use refined coconut oil for no coconut flavor
PEANUT BUTTER LAYER
½ cup Natural Peanut Butter
1 tablespoon Coconut Oil use refined coconut oil for no coconut flavor
¼ cup Sugar-free Powdered Sweetener not Crystal!
2 teaspoons Almond Flour
½ teaspoon Vanilla Extract

Directions

Line a 12-hole muffin tray with muffin paper liners or silicone cups. Set aside.
BOTTOM CHOCOLATE LAYER
Melt the sugar-free chocolate with coconut in a microwave-safe bowl for 1 minute. Stop the microwave, stir chocolate, and repeat heating with 30-second intervals until all the chocolate is melted. Otherwise, melt over medium heat in a saucepan, constantly stirring with a wooden spoon until the chocolate is melted.
Pour 1 tablespoon (15 ml) of melted chocolate at the bottom of each paper liner. You can tilt the pan slightly to help the chocolate spread all over the bottom of the paper liner.
Repeat this step for each paper liner until the 12 paper liners are covered with melted chocolate.
Place the tray 8-10 minutes into the freezer until the chocolate is firm.
Set aside the bowl with the remaining melted chocolate for later in a warm place. Don’t store this in the fridge. You want the mixture to stay liquid.
PEANUT BUTTER LAYER
In another microwave-proof mixing bowl, combine peanut butter with coconut oil. Microwave 30 seconds to soften, remove the bowl from the microwave and stir the ingredients to combine evenly.
Stir in powdered erythritol, vanilla extract, and almond flour until it forms a slightly thick mixture
Remove the muffin tray from the freezer and add 2 teaspoons (10 ml) of the peanut butter filling into each cup. Use a spoon to spread the peanut butter layer evenly all over the first chocolate layer.
Freeze the muffin tray again for 10-12 minutes until the peanut butter layer is firm.
TOP CHOCOLATE LAYER
If the remaining melted chocolate has thickened, re-heat the bowl for 30 seconds in the microwave to soften. Stir and use it in the next steps.
Remove the muffin tray from the freezer and spread 2 teaspoons (10 ml ) of melted chocolate on the peanut butter layer. You can hold the muffin case with one hand and tilt it while pouring the melted chocolate. This helps to spread the chocolate evenly on top of the peanut butter layer.
Place the muffin case back into the muffin pan. Repeat until the 12 muffin cases are filled with chocolate.
Freeze again for 8-10 minutes to set the top chocolate layer.
Serve with a pinch of salt if desired.

Notes

Store the cups in a sealed container in the fridge for up to 1 month or freeze and thaw at room temperature 1 hour before eating.
Coconut oil swap: you can swap coconut oil with the same amount of melted butter.

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Nutritious Bites

keto caramel sauce

By Chloe Davis 09/27/2022

keto caramel sauce

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

104

kcal

Ingredients

¼ cup butter
3 tablespoon Swerve Brown
3 tablespoon Bocha Sweet
½ cup heavy cream
¼ teaspoon xanthan gum
¼ teaspoon kosher or sea salt
2 tablespoon water
For Salted Caramel Sauce:
½ teaspoon additional kosher salt or sea salt

Directions

In a medium saucepan over medium heat, combine butter, Swerve, and Bocha Sweet. Bring to a boil and cook 3 to 5 minutes (be careful not to burn it).
Remove from heat and add cream. Mixture will bubble vigorously.
Sprinkle with xanthan gum and whisk vigorously to combine. Add salt.
Return mixture to heat and boil 1 more minute. Let cool to lukewarm and stir in water until well combined.
For salted caramel, simply stir in additional salt at the end.
The sauce can be stored in the fridge for a week or so (I’ve actually stored mine for several weeks). Just gently reheat in the microwave or in a saucepan to make it pourable again.

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Nutritious Bites

keto cinnamon rolls

By Chloe Davis 09/27/2022

keto cinnamon rolls

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

kcal

Ingredients

175 g shredded mozzarella (see notes!) (1 ½ cups)
80 g almond flour (extra fine) (¾ cup)
2 tablespoon cream cheese
1 egg room temperature
½ teaspoon baking powder
For the filling:
2 tablespoon water
2 tablespoon granulated sweetener
2 tablespoon granulated sweetener
For the frosting:
2 tablespoon cream cheese
1 tablespoon greek/full fat yoghurt
2 drops vanilla stevia

Directions

Pre-heat oven to 180 Celsius/360 Fahrenheit.
Melt the mozzarella and cream cheese in a non-stick pot over a low heat or in a microwave (1 ½ minutes, stirring half way through). Take off the stove and/or make sure the cheese is melted, but not bubbling.
Stir in the egg.
Now add the almond flour and baking powder. Start to combine using a fork, then use your hands to make a ball of smooth dough. This can be easier if you lightly oil your hands first.
Divide the dough into 6 balls of ca 50g each.
Form long rolls (ca 40cm), then flatten out with your hands. Make the dough as thin as you can.
Prepare your cinnamon filling: boil water, then stir in the sweetener and cinnamon.
Spread the cinnamon paste over the flattened dough rolls.
Roll each into a bun and cut sideways in half.
Now you have 12 buns which you place on a non-stick baking sheet or in a pie dish.
Bake for ca 20 minutes.
While the rolls are in the oven, prepare the frosting: Mix cream cheese, yoghurt and stevia.
Spread over the warm rolls and serve

Notes

This recipe works best with pre-shredded mozzarella from the supermarket. Fresh white mozzarella contains too much liquid and is too runny.
The dough is a bit tricky to work with. Do oil your hands if you find it too sticky. If it cools down too much, just warm it back up to make it easier to handle.
Don’t be fooled by the size of the rolls – they may be small, but are quite filling! If you have it, use a brown sugar alternative to make the filling – it has a taste very similar to brown sugar and works great with cinnamon.
You can use butter instead of the water, which gives the rolls a nice buttery taste. I made a few using butter, then decided to just dissolve the sweetener in water as the rolls are very high in fat already. The choice is yours!
If you do not have vanilla-flavoured stevia, you could add a bit of vanilla extract to your frosting.
If you don’t have extra fine almond flour and are using almond meal or ground almonds, add an additional 2 tablespoon of almond meal/ground almonds or 1 tablespoon of coconut flour.

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Nutritious Bites

Keto Twix

By Chloe Davis 09/27/2022

Keto Twix

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

111

kcal

Ingredients

For the cookie bar layer
3/4 cup coconut flour
1 cup almond flour
1/4 cup keto maple syrup * See notes
1/2 cup granulated sweetener of choice
1/4 cup flourless keto cookies ** See notes
1/2 cup milk of choice *** See notes
For the gooey caramel
1 cup cashew butter Can sub for any nut or seed butter
1 cup sticky sweetener of choice * See notes
1 cup coconut oil
For the chocolate coating
2 cups chocolate chips of choice

Directions

Line a square pan or loaf pan with parchment paper and set aside.
In a large mixing bowl, add your coconut flour, almond flour, and granulated sweetener of choice. Mix very well. Stir through your syrup and mix until a thick dough remains.
Add your crushed cookies and using a tablespoon, add your milk of choice slowly until a thick batter remains. If the batter is too thick, continue adding milk. Once desired texture is achieved, transfer the batter to the lined pan and refrigerate.
In a microwave-safe bowl or stovetop, combine your cashew butter, syrup and coconut oil and heat until combined. Whisk very well to ensure the coconut oil is fully mixed it. Pour the caramel over the cookie bar nougat layer and place in the freezer.
Once the bars are firm, remove from pan and cut into 18 bars. Place back in the freezer again
Melt your chocolate chips. Remove the Twix bars and using two forks, dip each bar in the melted chocolate until evenly covered. Continue until all the bars are covered. Refrigerate until firm.

Notes

For a non-keto option, you can use maple syrup or agave nectar. Non-strict vegans can use honey.
Can sub for any crushed cookies of choice
Depending on the flour/s you use, you will likely need more than this.
Healthy Homemade Keto Twix Bars (Vegan, Paleo) are stable at room temperature but are best kept refrigerated. They are freezer friendly for up to 6 months.

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Nutritious Bites

Chia seeds pudding

By Chloe Davis 09/27/2022

Chia seeds pudding

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

155

kcal

Ingredients

2 tablespoon chia seeds
1/2 cup almond milk or milk of choice
1 teaspoon honey or other sweetener, optional
Strawberries or other fruits for topping

Directions

pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
Cover the jar and store in fridge overnight or for at least 2 hours.
When you’re ready to eat it, top with your favorite fruit and enjoy cold!

Notes

you can find chia seeds at all major grocery stores. It’s usually in the bulk section or with the cereal or superfoods.

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Nutritious Bites

Keto pecan cake

By Chloe Davis 09/26/2022

Keto pecan cake

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

308

kcal

Ingredients

For bottom Pecan layer
8 tablespoon butter (1 stick)
½ cup sugar free maple syrup
1 teaspoon Cinnamon
1 ½ cups Pecan Halves roughly chopped
For cake
6 tablespoon butter softened
1 tsp vanilla
½ cup Lakanto Golden, or other erythritol based sweetener
3 large eggs
¼ cup heavy whipping cream
1 ¼ cup Almond Flour
¼ cup Low Carb Vanilla Protein Powder
¼ teaspoon Salt
1 teaspoon Cinnamon
2 teaspoon Baking Powder

Directions

Preheat the oen to 325 degrees F and grease an 8×8″ baking dish with non stick spray.
Melt the butter in a small saucepan over medium heat. Add the syrup, cinnamon and pecans. Stir to combine and then remove from the heat.
Carefully pour the pecan mixture into the bottom of the prepared baking pan, and spread into an even layer. Set aside.
In a large bowl, using an electric mixer, beat the butter until it’s light and fluffy, Add the vanilla and the sweetener. Continue mixing until the sweetener is mostly melted into the butter.
Add the eggs and heavy cream, and mix until well integrated. At this point, it won’t be a smooth mixture – that’s OK Set this mixture aside.
In a separate bowl, combine the almond flour, protein powder, salt, cinnamon, and baking powder.
Gradually add the wet ingredients to the dry, working in batches until it has all been mixed together and is smooth.
Pour the cake batter over the pecan layer, smooth the top and bake in the preheated oven for 40-45 minutes or until a toothpick inserted into the center of the cake comes out clean.

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Nutritious Bites

Keto Lazy Cake

By Chloe Davis 09/26/2022

Keto Lazy Cake

Servings

servings

Prep time

minutes

Cooking time

hours

Calories

442

kcal

Ingredients

400 g tea biscuits
1 cup heavy cream
¼ cup butter
2 cups semi-sweet chocolate chips
Toppings (optional)
2 tablespoon Powdered sugar
¼ cup raspberries
¼ cup blueberries

Directions

Put the biscuits in a large zipped bag. Use a rolling pin to smash the biscuits into small pieces then transfer into a bowl.
In a saucepan, heat heavy cream and butter until the butter melts. Then turn off the heat and put the chocolate chips in the hot mixture, whisk until melts.
Pour the chocolate mixture over the biscuits, mix well until all the biscuits are coated with chocolate.
Transfer the mixture into a 20cm springform (lined with parchment paper) then refrigerate for 1-2 hours.
Next, take the cake out of the springform, sprinkle powdered sugar on the top then serve it with blueberries and raspberries.

Notes

Using semi-sweet chocolate makes it sweet enough that you will not need to add sugar to this recipe. However, if you like to use dark chocolate, you may need to add ¼ cup of sugar to the chocolate sauce.
You can add chopped nuts such as pistachio, walnuts, almond, or hazelnuts.
If you like your cake more chocolaty, you can top it with a layer of chocolate ganache or melted chocolate after cooling it down. Afterwards, put it in the fridge for another 2 hours.
You can top this no-bake cake with any fresh fruits you like.
You can sprinkle some cocoa powder on top of the cake instead of powdered sugar.
Coconut oil is a perfect substitution for butter in this recipe.

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