LOW CARB BUFFALO CHICKEN CASSEROLE

Low carb casseroles are a great way to get that comfort food feeling in without derailing your low carb diet. This low carb chicken casserole is loaded with spicy buffalo flavors for a super flavorful and filling dinner.


LOW CARB BUFFALO CHICKEN CASSEROLE

Prep Time   10 mins          Cook Time   30 mins                  Total Time     40 mins

SERVINGS: 6 SERVINGS

CUISINE: AMERICAN

CALORIES: 346 KCAL

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INGREDIENTS

2 1/2 cups cooked shredded chicken
4 tablespoons cream cheese softened
1/2 cup Frank’s Red Hot hot sauce
3 tablespoons ranch seasoning mix
4 large eggs
1/4 cup heavy cream
4 ounces grated cheddar
4 ounces grated mozzarella
Ranch or blue cheese dressing and hot sauce for serving

INSTRUCTIONS

Preheat oven to 350 degrees. Spray an 8x8 baking dish with non-stick spray.
Add the chicken, cream cheese, hot sauce, and ranch mix to a mixing bowl and stir well to combine. Pour the chicken mixture into the prepared 8x8 baking dish.
Add the eggs and heavy cream to a small bowl and whisk well to combine.
Stir in the cheddar and mozzarella.
Pour the egg mixture over the chicken.
Bake for 30 minutes or until the eggs are set.
Serve with a drizzle of ranch or blue cheese dressing and extra hot sauce, as desired.

Nutrition Facts

Low Carb Buffalo Chicken Casserole

Amount Per Serving

Calories 346Calories from Fat 207

% Daily Value*

Total Fat 23g35%

Saturated Fat 12g60%

Cholesterol 225mg75%

Sodium 1655mg69%

Potassium 237mg7%

Total Carbohydrates 5g2%

Protein 27g54%

Vitamin A15.1%

Calcium32.6%

Iron5.8%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on bunsinmyoven.com should only be used as a general guideline.

source:https://www.bunsinmyoven.com/low-carb-chicken-casserole/?fbclid=IwAR2tjZmxx4QlzM3tN_v5sVpYJnm5RJLJ-JF2iJynZi_TPb1BY5VIBO4KtiM

Keto Pizza Bread – Pulls Apart

Pizza cravings are no joke. They can take you down quickly, and are a good reason to avoid certain frozen sections in your grocery store.

No worries. Grab a gooey piece of indulgent keto bread instead.

This pull-apart recipe includes a special Mozzarella-based keto pizza dough, made famous by FatHead.

Keto Pizza Bread (Pulls Apart)

Per Serving: 142 calories, 2g net carbs

Total Recipe: 2272 calories, 32g net carbs

Servings: 16

Ingredients

2 1/2 cups Mozzarella cheese, shredded

3 whole eggs, beaten

1 1/2 c almond flour

1 tbsp baking powder

2 oz cream cheese

1/2 c Parmesan cheese, grated

1 tsp rosemary seasoning

1/2 c sharp cheddar, shredded

1/2 c pepperoni slices

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Directions

Combine the almond flour with the baking powder, mixing well. Set aside.

Melt Mozzarella and cream cheese on the stove top (or microwave 1 minute.)

When cheese melts, add flour mix, and eggs. Knead well, forming a sticky ball.

Mix the Parmesan cheese and rosemary together in a small bowl. Sprinkle Parmesan cheese mix over the top of the dough to prevent stickiness.

Form a ball with the dough and cut in half. Continue cutting into 16 small pieces.

Roll the pieces of dough into balls, and roll them through the plate of Parmesan mix, coating all sides.

(The Parmesan cheese coats each dough ball, allowing for easy pull-apart after baking, if you’re not slicing.)

Grease a baking sheet or dish. Layer the dish with the 16 dough balls, then top with shredded cheese and pepperoni slices (or other veggies if desired.)

Bake at 350 F for 25 minutes or until golden brown. Remove from oven and allow to cool slightly before serving.

Nutrition

Total Recipe: 2272 Calories; 156.8g Fat (62.1% calories from fat); 177.6g Protein; 56g Carbohydrate; 24g Fiber.

Per Serving: 142 Calories; 9.8g Fat (62.1% calories from fat); 11.1g Protein; 3.5g Carbohydrate; 1.5g Fiber.

source:https://lowcarbediem.com/keto-pizza-bread-pulls-apart/

Roasted Cabbage Carbonara

Do you like noodles?
Did you know that while only 1% is a true Celiac up to 7% of the US population could be gluten intolerant? That means 20 million people.

These are numbers published by Dr. Fasano, director of the University of Maryland Center for Celiac Research. I feel like they are extremely conservative numbers, as almost every client I work with seems to have one.

Of course there are different degrees of sensitivity, ranging from the full extent of symptoms of the Celiac, to just relatively mild ones.

What does gluten sensitivity look like?
Here are few symptoms that can be related to gluten intolerance:

Acid reflux
Sleepiness after meals
feeling of pressure in the abdomen after eating a meal
gas
indigestion
fuzzy thinking
depression!
These are just few of the symptoms you could be experiencing.



What to do?
In case just suppressing symptoms with a drug is not your first choice, I have good news for you!

Gluten intolerances (if not severe) can be reverted by a detoxification and healing of the digestive system and its microbiota.

It takes time and work, but it is not impossible.

I would recommend first of all staying away from the offending food, so you can start the process of healing of the gut.

Yay for gluten-free / keto “noodles”
There are many different versions of low or no-carb, gluten free noodles you can try, and this is one of my favorite ones.

I bet you had never thought to use cabbage as noodles! It is easy and delicious, and you will love it more than conventional pasta.

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This dish has many advantages:

you can make the cabbage ahead and then just quickly saute it to rewarm.
if you make the cabbage ahead it only takes 5 minutes to prepare.
it’s easy to pack for lunch the next day
kids will love it
adults will love it
will keep you satisfied all day!

Roasted Cabbage slices has become an extremely popular recipe around the internet! This is my favorite recipe hack: turn it into noodles!! You can use it with pretty much any pasta sauce. This is my favorite one Roasted Cabbage Carbonara.
Ingredients
1 small green cabbage
4 cloves of garlic, peeled.
¼ cup EVOO
1 tsp sea salt
Sauce
2 pastured egg yolks
8 slices of uncured bacon ( or guanciale if you can find it)
4 Tbs organic butter, melted
½ tsp freshly ground black pepper
⅓ cup coconut cream, melted
Celtic Sea Salt to taste
Instructions
Preheat your oven to 350°F.
Remove the cabbage outer leaves and trim off the hard part at the bottom.
Slice the cabbage in ½ inch thick slices and lay it on a pre-oiled cookie sheet.
You might need to use several cookie sheets to accommodate the whole cabbage.
Now in a small food processor mix the garlic cloves with the olive oil and the salt, until they form a smooth, runny paste.


With a pastry brush, brush the paste onto the cabbage slices evenly.
Put the cabbage in the oven and bake for about 30 minutes, turning the slices once and brushing the other side with more oil.
While the cabbage cooks prepare the Carbonara sauce.
Cut the bacon into small pieces, about 1” wide, then put in a frying pan and cook on a moderate flame until crispy, then drain from fat and set aside.
In a large bowl whisk together the eggs, melted butter, coconut cream, salt and pepper, to form a smooth cream.
The cream should be quite peppery, that is why the name carbonara, which means full of coals, you can add more fresh pepper if you like it spicy.
As soon as the cabbage is ready, it should be well cooked and caramelized with slightly burnt edges, toss it in the bowl with the Carbonara sauce and the bacon pieces.
Serve immediately while still very hot!

Nutrition Information

• Serves: 4 servings

• Serving size: 1 portion
• Calories: 528

• Fat: 45gr
• Carbohydrates: 9gr NET
• Fiber: 5.25gr
• Protein: 15.25gr

Recipe type: Main Dish

Cuisine: American

source:https://thenourishedcaveman.com/roasted-cabbage-carbonara?fbclid=IwAR3uX2UzazoVOG7nMG7YLXcPkLr-RgU8Mo2Ckqgz7QhAWW-vKEt9bSTQ8vw

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Best Low Carb Waffles Recipe

Every now and then I pull out my waffle maker and make the kids a big old batch of waffles.  It is so awesome that I can make these for myself at the same time.

Keto Waffles with no nut flours, is it possible?

These low carb waffles are not only low carb, they are practically no carb!  There are no fancy ingredients like coconut flour or ground up this and that.

And this is way cheaper and easier and healthier than a low carb waffle mix.

All you need is eggs and cream cheese!  Honestly, that is it.  Plus whatever you want to top it with.

They can be made in advance and then popped in the toaster to make them crispy.  You could also use the waffles as bread to hold a fried egg sandwich or a low carb BLT.



The idea originated from the famous cream cheese pancake recipe on this blog.  I have modified that recipe for all kinds of things and I just find it simpler than using a premade low carb pancake mix.


Those never taste very good anyways and have so many ingredients we don’t need

Low Carb Waffles Recipe

Ingredients

2 eggs
2 ounces cream cheese (from a brick)  OR 2 tbsp mayo if you are trying to cut back on cheese
toppings of choice (butter, sugar free syrup)
Directions

In your blender or Magic Bullet, toss in the eggs and cream cheese.  I didn’t bother to bring anything to room temperature.

Blend the eggs and cream cheese until you get a thin and bubbly batter

You will need to let the batter rest for a few moments.  This is when I get out the waffle maker and preheat it for 5 minutes.
NOTE: To make these fluffy like in my picture at the top, blend everything except for the egg whites. Beat the egg whites until stiff peaks form and then gently fold the egg whites into the mixture that you have blended.  It’s more work so I rarely do it, but there it is!
Once the waffle maker is hot, pour the entire batch into the waffle maker.  This will of course depend on the size, I have a big cuisinart waffle maker.  If your waffle maker is small, adjust accordingly.
Close the lid and wait until you no longer see any steam (about 5 minutes).
Put on a plate and top them up!

Tips and Tricks for this Low carb waffle recipe

They won’t come out crispy like regular waffles.  However, they crisp up very nicely in my toaster oven, so you can make lots of these in advance and toast them as you need them.

That said, there is a way to make them a little crispier. Substitute 1 ounce of the cream cheese for 1 tbsp melted coconut oil. This bit of extra crispiness is only noticeable when eaten fresh from the waffle maker.

These make a great low carb or Keto dessert like my Raspberry Crepes  , top them with berries and unsweetened whip cream.

If you are following the Egg Fast, you can use these as bread for fried egg sandwiches or even make grilled cheese sandwiches.  See Egg Fast Menu Day 2.

For the Egg Fast, the entire recipe counts as 2 eggs and 2 ounces cheese (or 2 tbsp fat if you substituted mayo for the cream cheese).  I found 1/2 the recipe to be very filling once I topped it with butter!

What toppings can I use on these Keto Waffles?

Oh the possibilities!  I have already mentioned a few of my favorites:

Butter and any type of sugar free syrup

Sugar free chocolate chips

A few berries and whipped cream

Cinnamon and granulated erythritol

When doing the egg fast, the topping I usually make is simply this:  I slightly melt 1 tbsp butter in a dish.  Stir in 1 teaspoon of sugar free salted caramel syrup and drizzle over top the waffles.  Heavenly!

Why do I think this is the Best Low Carb Waffles Recipe?

The recipe has only 2 ingredients!

Fast and simple to make.

Can be used for savory recipes as well as sweet desserts.

The only carbs are the very low carbs in eggs and cream cheese (and whatever you top them with)

No weird ingredients!

I hope you enjoy them as much as I did!

source:https://ketogenicwoman.com/best-low-carb-waffles-recipe/

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GLUTEN FREE PALEO PUMPKIN PROTEIN MUFFINS

5 Minute, 71 calorie paleo pumpkin spice protein muffins. Flourless pumpkin banana muffins make for easy meal prep- perfect for cozy fall breakfasts or post workout fuel! Naturally sweetened, with added health benefits and protein from collagen peptides.


Not a day goes by that I don’t add Vital Proteins collagen into my diet, one way or another. I’ll let you in on a little (actually massive, huge, and radical) secret: a great way to boost your morning with some protein power, is by adding a couple scoops of collagen to your morning oatmeal, smoothies, chia pudding, and of course… these perfect little muffins! Yum! And just a few notes: collagen is pretty much tasteless, so you won’t get any funky flavors going on. Just smooth and beautiful pumpkin spice.



And did I mention how easy it is to make these mini muffs?! Literally, everything goes into the food processor and is puréed. Then it’s into the oven to puff up these little beauties. And side note: I’m a huge fan of topping these muffins off with a scoop of coconut yogurt and a drizzle of nut butter…. not necessary, only highly suggested


So, what have been your favorite things to bake this fall season? Is it muffins? Scones? Or some kind of yummy bread? I know I have loved making all of the above! And can’t wait to keep pouring more pumpkin recipes onto the blog… I only have one more month to do so!!.

Well, I hope you enjoy! One more note before I go. These mini muffs are the perfect fuel for pre and post morning workouts, packing in lunch boxes, and for days on the road. But, if you need to store them for future munchings, feel free to toss them in a ziploc and store in the freezer!

Pin It! This way you’ll have all the info on your phone next time you go to Starbucks!

Cook Time 20 minutes
 Prep Time 5 minutes
 Servings          24

INGREDIENTS

1/2 cup pumpkin puree

1/2 cup almond butter smooth and creamy

1/4 cup almond flour

1 medium banana

1 large egg

2 tablespoons collagen peptides Vital Proteins brand

2 tablespoons maple syrup

2 tablespoons coconut flour

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/2 teaspoon sea salt

INSTRUCTIONS

Preheat oven to 375F. Generously grease a 24 mini muffin pan with coconut oil or avocado oil.

In a food processor (or high powered blender) blend all ingredients for the muffins until the batter is completely smooth.

Using a small ice-cream scoop, fill the mini muffin pan, until the batter comes up almost all the way to the top. Bake on 375F for 20 minutes until golden.

source:https://paleoglutenfree.com/recipes/gluten-free-paleo-pumpkin-protein-muffins/

Nutrition Facts Gluten Free Paleo Pumpkin Protein Muffins Amount Per Serving Calories 71Calories from Fat 45 % Daily Value* Total Fat 5g8% Saturated Fat 1g5% Polyunsaturated Fat 0.1g Monounsaturated Fat 0.1g Cholesterol 8mg3% Sodium 86mg4% Potassium 33mg1% Total Carbohydrates 5g2% Dietary Fiber 2g8% Sugars 2g Protein 3g6% Vitamin A15% Vitamin C1% Calcium2% Iron3% * Percent Daily Values are based on a 2000 calorie diet.

Zucchini Pizza Bites

Zucchini snacks have come a long way since raw slices were dipped in ranch dressing and these little mini zucchini pizzas are just as much fun to make as they are to eat! Got a picky eater? Watch them gobble up these saucy, cheesy, grab and go snacks!

Zucchini contains zero fat, and is high in water and fiber. It also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. Zucchini can rightfully be called a superfood because it also contains antioxidant and anti-inflammatory phytonutrients.

It can be noodled, zoodled, grated or lazagna’d but my favorite is to turn them into pizza snacks!

Zucchini is a summer squash grows in abundance and it is so versatile, healthy and flavorful! Not only is zucchini crazy easy to grow, but it’s also easy to preserve or freeze to enjoy year-round.

This zucchini pizza recipe is a hit with everyone in the family and is a snap to put together. Whether it’s a sleepover or the big game, make these zucchini pizza slices any time!



How To Make Zucchini Pizza Bites
Zucchini pizzas can be made ahead and placed in the fridge until your guests arrive.  When they arrive, simply pop the pan in the oven and enjoy! But don’t forget, this zucchini pizza bites recipe is so versatile, it can also be dressed up for a more upscale presentation!

Going to an open house? A dinner party? Grown up game night with the neighbors? Just add just a few flourishes of basil or red pepper flakes, or a sprinkle of crumbled feta cheese and any crowd will come back for more!

Feel free to use a store-bought low carb pizza sauce or a tomato sauce that you can season with extra garlic or oregano. Zucchini bite pizza slice toppings can be pepperoni, Canadian bacon, crumbled bacon, ground beef or sausage, bell peppers, tomatoes, mushrooms, onions, olives, or even little wedges of pineapple.

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Mozzarella is the standard go-to when it comes to pizza because of its creamy, mild flavor and its ability to hold everything together. But these zucchini bites scream for home chefs to get creative and try other kinds of cheese like provolone, cheddar or parmesan to take your Zucchini Pizza Bites to the next level!
How Long To Cook Zucchini Pizza Bites
Zucchini cooks up FAST, making it these zucchini pizza bites the perfect quick snack or appetizer. It only takes about 5 minutes in the oven to cook the zucchini!

I always turn the oven to broil for an additional 5 minutes or so. This helps the cheese become golden, ooey gooey, and bubbly. YUM!
Zucchini Pizza Bites are one of our favorite snacks! These delicious pizza bites are topped with our favorite toppings and plenty of cheese for the perfect low carb pizza fix!



Course: Appetizer
Cuisine: American
Servings: 6 servings
Calories: 145 kcal
Ingredients
2 large zucchini
1/2 cup low carb pizza or tomato sauce
1 teaspoon oregano
2 cups mozzarella cheese
1/4 cup parmesan cheese
pizza toppings as desired

Instructions
Preheat oven to 450°F. Line a baking pan with foil and set aside.

Slice Zucchini 1/4" thick and arrange on prepared baking sheet.

Top zucchini slices with pizza sauce, oregano, cheese and your favorite pizza toppings.

Bake 5min or until zucchini is tender. Broil 5min or until cheese is bubbly and melted.
source:https://easylowcarb.com/zucchini-pizza-bites/

Nutrition Facts

Zucchini Pizza Bites

Amount Per Serving

Calories 145Calories from Fat 81

% Daily Value*

Total Fat 9g14%

Saturated Fat 5g25%

Cholesterol 32mg11%

Sodium 413mg17%

Potassium 266mg8%

Total Carbohydrates 4g1%

Dietary Fiber 1g4%

Sugars 2g

Protein 10g20%

Vitamin A10.1%

Vitamin C15.9%

Calcium25.6%

Iron4.3%

* Percent Daily Values are based on a 2000 calorie diet.

LOW CARB STRAWBERRY MOUSSE RECIPE

Low Carb Strawberry Mousse Recipe – Easy Keto Desserts with just 4 ingredients – a simple strawberry fluff dessert.

LOW CARB STRAWBERRY MOUSSE
This low carb strawberry mousse is such an easy keto dessert that’s a super sweet treat all year around. Best of all, you only need 4 ingredients – all of which you probably have right now in your kitchen…

To make the dessert, you’ll only need cream, cream cheese, strawberries and stevia, or your sweetener of choice.

Then, it’s simply a matter of whisking the cream until thick and then whisking in the other ingredients until you have a pale pink berry mousse.

You can choose to beat in all of the berries or beat in some and fold in the others for a mix of textures.



Include as little or much berries as you’d like, depending on how many carbs you’d like the mousse to be.

For the cream use heavy, whipping, double or any other cream which you can whip up to stiff white peaks.

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LOW CARB STRAWBERRY MOUSSE RECIPE

1 Cup Heavy Whipping Cream
1 Cup Cream Cheese
1 – 2 Tablespoons Stevia
1 Cup Strawberries
Beat the cream until thickened.
Beat in the cream cheese and stevia.
Chop the strawberries and whisk or fold into the mousse until fully incorporated.
Refrigerate for a few hours to thicken.
Top with more chopped berries, serve and enjoy.

This is such an easy keto dessert that satisfies sweet cravings and helps you stay on plan. It tastes like a sweet berry cheesecake, yet without the crust – or carbs.



INGREDIENTS
1 Cup Heavy Whipping Cream
1 Cup Cream Cheese
1 – 2 Tablespoons Stevia
1 Cup Strawberries
INSTRUCTIONS
Beat the cream until thickened.
Beat in the cream cheese and stevia.
Chop the strawberries and whisk or fold into the mousse until fully incorporated.
Refrigerate for a few hours to thicken.
Top with more chopped berries, serve and enjoy.
source:https://www.easyketoliving.com/low-carb-strawberry-mousse-recipe/