Cauliflower Mac And Cheese Bake

Cauliflower Mac And Cheese Bake

More creamy, cheesy goodness! Cauliflower mac and cheese. Be still my heart! This dish is so amazing and kid-friendly they won’t even miss the carbs!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links.

Lately, I’ve been working extra hard to try to make kid-friendly recipes to make my kids LOVE eating real food and low carb. I originally started the keto diet because of the success I heard from friends about it and how it tamed their sugar addictions and made them feel so much better in general. I’m started, and I can’t see ever going back to the way I ate before. We all want to do what’s best for our kids and give them every opportunity. With food, that means I also have to make it taste REALLY good. ERGO, my low carb cauliflower mac and cheese bake.

Cauliflower mac and cheese bake, vertical piece

In a hurry?

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Mac and cheese tradition

When I was growing up, one of my absolute favorite dinners was my grandmother’s mac and cheese recipe. In the first place, this recipe was actually a bake served like a casserole in squares, and so a bit different than the traditional homemade mac and cheese. Indeed, it was a fabulous blend of macaroni and cheesy goodness I thought I could eat every meal of the day. Of course, I probably thought that because my mother only allowed it on rare and special occasions! It was one of my most requested recipes at EVERY holiday. What you can’t have you always want more of, am I right?

Unfortunately, traditional macaroni and cheese, that uber kid-friendly food, is not even close to low carb. What could I do about that? First off, I immediately thought about subbing cauliflower in for the pasta, but some work had to be done to find the other correct balance of ingredients. To tell the truth, I’ve tried MANY versions of this, and I’m extremely pleased with the result of this low carb cauliflower mac and cheese bake.

Need more low carb recipes?

Creamy, hot, spicy, cheesy green chili chicken yum! Try out this awesome low carb Green Chili Chicken Chowder recipe!

Green chili chicken chowder for two

How to make cauliflower mac and cheese

When it comes to getting dinner on the table, I’m all about simple and easy. I’ve tried many recipes using cauliflower to replace high carb breads and pastas with different degrees of success with varying amounts of effort put forth. Therefore, when it came to this amazing version of cauliflower mac and cheese bake, I wanted to make it as easy and straightforward as possible.

Cauliflower mac and cheese bake, vertical overhead with stripes

Prep the cauliflower

Start by buying 2 bags of frozen cauliflower at 12 ounces each. Dump them out into a microwave bowl and defrost for several minutes, usually 4-5 depending on your microwave. Yes, you can use fresh cauliflower if you wish, but you’ll have to chop and steam it, and I tend to be a bit lazy on a weeknight! Actually, the frozen works just as well as the fresh so the choice is up to you.When they’re thawed out, chop them roughly. It may depend on your kids and their preferences how finely you chop them. Personally, I like to have a little bit bigger pieces for some different texture in the bake.

Next, place the cauliflower pieces in a tea towel. Some people think this is the incredibly difficult part, but it’s a necessary step and really not that hard. Roll the cauliflower up in the tea towel. Then take both ends and twist so the excess liquid drains out of the cauliflower. Keep twisting until very little liquid will come out, unroll the towel, and place the de-liquified cauliflower in a bowl. Set that aside for the moment.

How to make the cheese filling

In a large bowl, place the room temperature cream cheese, two eggs, finely chopped garlic, and combine it together with a hand mixer.

Tip: How to quickly warm eggs to room temperature

Four eggs in water next to a bowl of lemons

If you’re like me and forget to plan ahead and set out everything early to get to room temperature, I have the perfect tip for you! Get out a bowl or other container big enough to hold the number of eggs you need and fill it with warm water. Personally, I like to use a glass measuring cup for this job. Next, place the cold eggs in the warm water and leave them there ten minutes or so while you complete other tasks. Then when you need some room temperature eggs you can pull them out from the warm water, and you’ll be all set.

Back to the cheese filling

Now, add one-fourth of a cup of unsweetened almond milk and mix that in well. Next, add half a teaspoon salt and half a teaspoon of pepper (more or less per your taste!). Now we’re getting to my favorite part! I LOVE cheddar cheese, but you could also make this using any number of other cheeses to make it a bit more elegant. Personally though, I think this is just about perfect. Go ahead and mix in one of the two cups of shredded cheddar cheese (I like sharp) and the cauliflower. Hopefully, you removed most of the extra liquid out of the cauliflower because it’s not nearly as good if you have pools of cauliflower liquid pooling down in your pan.

Cauliflower mac and cheese bake, bite close-up

Then, if you haven’t already, grease an eight-inch by eight-inch glass baking dish with coconut oil or olive oil, whatever you have on hand. Next, take your mixture and spread it out in the baking dish evenly using a spatula. Voila! Pretty simple, right? Now all you have left to do is sprinkle the last cup of shredded cheddar cheese on the top.

Tip: Kids enjoy sprinkling the cheese all around so let them participate if they want. Did you know if a child actively participates in making a food they’re more likely to try it?

Main or side dish?

Now, pop it into the oven set at 350 degrees Fahrenheit for about thirty minutes, or until the edges start to brown. I like to let it cool at least 10-15 minutes so when it’s cut, the square keeps its shape a bit more. Serve with a side of steamed broccoli or a salad for a full meal or use it as a side dish with any number of grilled meats. For a bit more cheesy goodness, sprinkle on a bit more cheddar cheese before it’s served. I can tell you it’s also very popular side dish in the line-up at family holiday events!

Cauliflower mac & cheese bake

Cauliflower mac and cheese bake printable recipe:

Cauliflower Mac And Cheese Bake
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 

The ultimate low carb mac and cheese bake. Cheesy, gooey, good!

Course: Main Course, Side Dish
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Servings: 6
Calories: 352 kcal
Author: Lauren Gonikishvili
Ingredients
  • 24 oz cauliflower frozen
  • 8 oz cream cheese room temperature
  • 2 eggs room temperature
  • 1/4 cup almond milk unsweetened
  • 3 cloves garlic finely chopped
  • 2 cups cheddar cheese shredded
  • 1/2 tsp salt
  • 1/2 tsp pepper
Instructions
  1. Grease an 8" by 8" glass baking dish with coconut or olive oil.

  2. Thaw the cauliflower and roughly chop.

  3. Place the chopped cauliflower in a tea towel. Roll it up in the tea towel and twist to remove all excess liquid. Set aside.

  4. In a medium-sized bowl, place the room temperature cream cheese, two eggs, and chopped garlic. Blend together using a hand mixer.

  5. Once combined add in the 1/4 cup of almond milk and mix it in also.

  6. Add the salt and pepper (more or less per your preference).

  7. Mix in 1 cup of the shredded cheddar cheese.

  8. Dump the mixture in the baking dish and spread it out evenly.

  9. Top with the remaining cup of shredded cheddar cheese.

  10. Bake at 350 degrees F for 30 minutes or until the edges start to brown.

  11. Optional: Serve with extra shredded cheese on the top of each serving.

Recipe Notes

Nutrition Facts:

 
Servings 6.0
Amount Per Serving
calories 352
% Daily Value *
Total Fat 29 g 44 %
Saturated Fat 17 g 85 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 1 g
Cholesterol 154 mg 51 %
Sodium 664 mg 28 %
Potassium 222 mg 6 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 1 g 5 %
Sugars 3 g  
Protein 16 g 33 %
Vitamin A 19 %
Vitamin C 39 %
Calcium 37 %
Iron 4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
 

 

Cauliflower mac and cheese bake pin

Low Carb Green Chili Chicken Chowder

Low Carb Green Chili Chicken Chowder

Creamy, hot, spicy, cheesy green chili chicken yum! This low carb green chile chicken chowder is to die for (well, maybe not quite, but close)!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links.

Do you love green chilis as much as I do? This recipe for low carb green chili chicken chowder holds a piece of my childhood and is an awesome comfort food. It’s perfect for fall, but then there’s also that random rain/snow blustery spring day that soaks you to the to the bone and has you calling for the ultimate green chili warm goodness.

Because I grew up in Colorado, I associate fall with pumpkins, apples, spices, corn, and roasting green chilis. In autumn you won’t often find a pumpkin farm or stand that doesn’t also have a chili roaster nearby. Therefore, everyone is always trying to outdo one another with the BEST green chili, pork green chili, green chili salsa, green chili chicken soup, etc. At Thanksgiving in Colorado, you will find in many families it’s not the turkey that’s the most talked about offering, but the green chili! Is Uncle Fred coming this year? He’d better be because he’s in charge of the green chili!

Green chili chicken chowder vertical with avocado

Of course, as one of my favorite comfort foods, I’ve created an ooey, gooey, cheesy green chili chicken chowder. This is a fabulous one pot meal, sure to please even the pickiest of families. The only thing you’ll be arguing about is how hot to make it. I personally opt for a good medium, middle of the road because I like some heat, but not too much!

In a hurry?

Scroll down to the bottom for the printable recipe or PIN it here for later!

Green chili chicken chowder for two

How to cook a chicken breast

First of all, you’re going to need to gather your ingredients. What do you find? You’re going to need one pound of cooked, diced chicken. Actually, you can get your chicken several ways. Do you have chicken leftovers? Awesome, chop that stuff up and you’re good to go. Maybe you decided to avoid the whole raw chicken and cooking it at all. In that case, perhaps you went out and bought a rotisserie chicken. That’s a super-easy way to get some great chicken for your chowder.

But let’s just say you happen to have on hand one pound of boneless, skinless chicken breasts, organic and free-range if possible! How do you cook a chicken breast? It’s really not all that difficult, and it’s a skill everyone should learn.

To begin, get out a baking sheet, and coat the cooking area with olive oil. Take the chicken breasts out of the package and set them on top of the oil. Season each one liberally with salt and pepper on all sides, then drizzle a bit more olive oil over the top and rub it in. Then place the pan in the oven at 350 degrees Fahrenheit for 30-40 minutes, or until the inside temperature reaches 165 degrees Fahrenheit.

Remove the pan and immediately cover the chicken breasts with aluminum foil to keep in the heat and juices. Let it rest for at least ten minutes before chopping it up for your green chili chicken chowder. Yum.

Green chili chicken chowder closeup

 

Have you thought about what tools you need in a keto kitchen?

Must-have keto gadgets feature

How to make a low carb green chili chicken chowder

Once you have all your ingredients assembled, including the cooked, cubed chicken, place the Dutch oven or soup pot on a medium-high heat. Put two tablespoons of butter in the pot to melt, then add the chopped onion. Using a spatula or wooden spoon, stir the onion with the butter and cook for 4-5 minutes until it’s soft and translucent. Add the garlic and cook for about a minute more.

Next, pour in 32 ounces of a good quality organic chicken bone broth such as Kettle & Fire Chicken Bone Broth. Once the broth is heated through but not yet boiling, cut in 8 ounces of full-fat cream cheese. Whisk the mixture until the cream cheese is incorporated, and there are no more lumps. After that, put in the chopped green chilis, the salsa verde (green salsa), and stir to combine.

TIP: When buying a pre-made salsa verde be sure to purchase one without sugar.

Then, after the mixture is warmed through and simmering, measure and add in the two cups of Monterrey jack cheese. Whisk the cheese in also so it melts and combines with the other ingredients. All you have left is to add in the chicken and let the green chili chicken chowder simmer for a few minutes (at least 10). Serve in soup bowls and garnish with more shredded Monterrey jack or cheddar cheese, lime with a squirt of lime juice, sliced avocado, and/or chopped fresh cilantro.

Spoon of green chili chicken chowder

Invite some friends over and enjoy!

Invite some friends over or get the whole family to the table! This hearty low carb green chili chicken chowder makes a fabulous meal for the entire family with a definite kick to it. The only thing you may argue about is how spicy to make it. I like it to be a good medium, but my kids like it mild, and the husband likes as much heat as you can get in there.

If you want to accommodate everyone, make a very mild chowder and offer spicy toppings like finely chopped jalapenos, spicy salsa, or even a pepper jack cheese. I personally like a bit of lime juice and chopped cilantro on top with the cheese, and you can also add some sliced avocado. Try this one out, and let me know how it goes with your family or friends! It’s actually super-easy to throw together and a good, filling meal. It’s one of my favorites, and you’ll love it too! Try it today, and your taste buds will thank you!

green chili chicken chowder pin1

Low Carb Green Chili Chicken Chowder Printable Recipe:

Green Chili Chicken Chowder
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

Creamy, hot, spicy, cheesy chicken chili yum!

Course: Main Course, Soup
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Servings: 8
Calories: 390 kcal
Author: Lauren Gonikishvili
Ingredients
  • 2 tbsp butter
  • 1 onion chopped
  • 3 cloves garlic minced
  • 32 oz chicken bone broth
  • 1 lb chicken cooked and cubed
  • 8 oz cream cheese room temp
  • 16 oz salsa verde (green salsa)
  • 10 oz chili peppers roasted and chopped (or from a can in a hurry)
  • 2 cups Monterrey jack cheese shredded
Instructions
  1. Place the two tablespoons of butter in a Dutch oven or large soup pot on the stove over a medium-high heat to melt.

  2. Cook the chopped onion in the butter for about 4-5 minutes or until softened.

  3. Add the garlic and continue to stir over heat for a minute more.

  4. Pour in the chicken bone broth and heat until nearly boiling but not quite.

  5. Cut in the cream cheese and whisk until smooth.

  6. Add the jar of salsa verde and the chopped green chilis.

  7. Whisk in the 2 cups of Monterrey jack cheese. Continue to whisk over the heat until no lumps remain.

  8. Add in the cubed chicken and let simmer for 10 minutes.

  9. Serve in bowls topped with shredded cheese. (Monterrey jack, cheddar, or both!)

  10. Optional toppings: avocado, lime juice, freshly chopped cilantro.

Keto Coconut Lime Dessert Mousse

Keto Coconut Lime Dessert Mousse

Creamy with a punch of lime! Can you believe this fabulous coconut lime dessert mousse is keto? Sugar-free, low carb, and gluten-free, you can even make it vegan if you wish by subbing a vegan gelatin like agar powder!

This post contains affiliate links which means I receive a small percentage if you make a purchase after clicking on my links.

Lately, I’ve been in a citrusy spring sort of mood. We’ve had fabulous 70s and sunshiny weather so the kitchen’s been full of lemons, limes, and all citrus scents! These always have the desired effect of getting me in the mood for spring and summer weather. Citrus not only wakes you up but is generally cheerful and refreshing.

Did you know lime in particular also has cleansing benefits great for purifying? So that means it can purify your skin, the air, get creative! Moreover, in my book, it also means it’s a great choice for a dessert! A coconut lime dessert? Yes, please!

Coconut lime dessert mousse side view with lime slices

Low carb coconut lime dessert mousse

To be honest with you, I came up with this dessert more as a snack for myself. I’d envisioned it for the warm mid-afternoon time when you need a little treat to hold you happy until dinner. I discovered that others in my family quickly snap them up as well (as long as I don’t tell my son they’re sugar-free!). So I thought about it, and in a pretty dish, I decided they’d make a very nice dinner or late lunch dessert. Do you know what? I was right!!

In a hurry?

Need the recipe now? You can scroll through my fabulous tips and stories to reach the printable recipe card at the bottom! Or PIN it for later here!!

Coconut lime dessert mousse close-up overhead

We use quite a bit of gelatin collagen protein around here for summer desserts. It’s a good option when you want to get away from ice cream or something frozen. Be choosy about your gelatin to get the most health benefits! Do some exploring, but try to use a grass-fed gelatin similar to this one: Great Lakes Gelatin, Certified Paleo Friendly, Beef Gelatin Collagen Protein. Collagen is amazingly good for you and helps out with skin and hair health. It can reduce joint pains and other inflammation, heal the inside walls of your gut, and so much more! Hey! That covers a ton of my extended family’s health issues so I know I need to take huge advantage of this beneficial ingredient. There are a lot of ways to eat it I’m just now starting to explore.

Note: If you eat vegan, you can make the recipe substituting a vegan gelatin. I would suggest agar powder, although I haven’t tried it that way. Let me know how it comes out if you do!

How to make a keto coconut lime dessert mousse

First

To make your coconut lime dessert, first, you’ll want to gather all your ingredients and kitchen supplies. The recipe makes six servings so get out six ramekins or other pretty individual dessert dishes. Here’s another hint! If you’re not serving them for after dinner and they’re just for snacks, I’ve been known to put them in glass containers with snap-on lids for easy storage in the refrigerator! Then they wait for me to grab them for a quick mid-afternoon snack. I love it!

Coconut lime dessert mousse vertical overhead

Second

Once you have all the ingredients out, take out a saucepan and a medium-sized bowl. Usually, the full-fat coconut milk comes in a 13-14 ounce can, and you will use the entire thing. Also, it will separate in the can so pour about a fourth of a cup of the liquid portion in the bowl with a tablespoon of gelatin. You may have to use a spoon to dig through the solidified coconut milk to get to the liquid, but don’t worry! It’s there!

Next

Mix together the gelatin and 1/4 cup coconut milk in the bowl for the gelatin to soften then turn your attention to the saucepan. In it, pour one cup of unsweetened almond milk and the rest of the can of full-fat coconut milk. Heat this mixture on a medium-high heat until the solid portion has melted and the milks mix together to nearly boiling, but not quite.

Then

After that, take the saucepan off the heat and add the teaspoon of vanilla. Pour the milk mixture into the gelatin and whisk it together. Continue to whisk and add in the sweetener (I use Swerve confectioners but use the sweetener of your choice). Now you’re going to add your lime flavoring. I personally like to use 4-5 drops of lime essential oil, but I know many people do not keep those on hand! It’s just so easy, and I admit it’s great if you’re trying to get your coconut lime dessert in the fridge in a hurry.

However, if you’re going to use a fresh lime, zest and juice it. Then, add both the zest and juice to your milk mixture. Now, right here I think, milk? Lime?! Together? That will curdle! But don’t worry, you’re using coconut and almond milk in your coconut lime dessert so it’s not going to be a problem.

How to get mousse bubbles

You can tell already this is not your normal coconut lime dessert mousse recipe. So how do you get those delightful little pockets of air in your mousse? Well, in this case, there’s this magically wonderful appliance called a blender. I’ve talked about how much I love my high powered blender in other blog posts so I won’t proliferate on the subject today. Only this – I LOVE my Vitamix and use it practically every day! If you don’t have a high powered blender you can use a regular one, but you may have to blend it a little longer to get those awesome bubbles!

Coconut lime dessert mousse with tea towel

Blend the mousse on high speed for a good 40 seconds or until you can see bubbles forming and everything is well mixed. This will also break up any lumps of sweetener or larger pieces of zest that may otherwise be tempted to sink to the bottom. If it’s not well combined and quickly put in the refrigerator, it can separate.

Once it’s had a good blending, pour six equal portions into your serving dishes. Chill it in the refrigerator for at LEAST two hours to set. Before serving, sprinkle a good teaspoon of unsweetened shredded coconut on top along with more zest and a half a slice of lime for decoration. I like it just like that, but you could also whip up 1/2 a cup of heavy cream with 1 tablespoon of sweetener for topping if you wish.

Want more keto recipes?

Try this amazing low carb skillet breakfast hash!

Low carb skillet breakfast hash

Benefits of dessert

What are your favorite summer desserts? I love to get ideas and play with them to make them keto. This is selfishly for myself, but also for others eating a ketogenic diet to enjoy! In addition, the bonus with using a sweetener like Swerve or monk fruit is you still get to enjoy those desserts while staying sugar-free! Pretty desserts have great benefits in improving my mood and making my stomach happy.

So imagine yourself now, sitting outside in a beach lounge chair. You have a fabulous floppy sun hat, the sea or a lake in the distance, and a good book, like my current read, The Guernsey Literary and Potato Peel Pie Society. You’re calm and happy and friends are coming over for dinner. You’re not worried! You have the meat and grill ready, the table’s set, and the rest is in the fridge ready to go, including your beautiful coconut lime dessert mousse!

Now, if you please, list your favorite desserts in the comments you’d like to see with a new keto makeover!

Disclaimer: I am not a doctor or medical practitioner. Please consult your own physician for any medical advice. I share only what has worked for me and the recipes I love!

Coconut lime dessert mousse

Keto Coconut Lime Dessert Mousse
Prep Time
15 mins
Total Time
2 hrs 15 mins
 

A creamy low carb coconut lime dessert or snack with a refreshing punch of lime.

Course: Dessert, Snack
Cuisine: American, Gluten-Free, Keto, Low Carb
Servings: 6 servings
Calories: 131 kcal
Author: Lauren
Ingredients
  • 1 can canned coconut milk (full-fat) 13-14 oz.
  • 1 cup unsweetened almond milk
  • 1 tbsp unflavored gelatin grass-fed
  • 1/2 cup sweetener confectioner's style (Swerve or monk fruit)
  • 3 tbsp lime juice (or use 4-5 drops of lime essential oil)
  • 1 tbsp lime zest
  • 1 tsp vanilla extract
  • 2 tbsp shredded coconut unsweetened
Instructions
  1. Prepare 6 ramekins or dessert dishes.
  2. Add about a fourth of a cup of the liquid portion of the coconut milk in a bowl with a tablespoon of gelatin.
  3. Mix it together for the gelatin to soften.
  4. In a saucepan, heat the rest of the coconut milk and 1 cup almond milk on a medium high heat until nearly boiling. The solidified coconut milk will melt down and mix with the almond milk.
  5. Take it off the heat and add 1 teaspoon of vanilla.
  6. Pour the mixture into the bowl with the gelatin.
  7. Whisk together the gelatin and milk.
  8. Then whisk in the 1/2 cup of sweetener.
  9. Mix in the lime essential oil or zest and juice.
  10. Pour the mixture in a high power blender and blend on high for 40-50 seconds.
  11. Divide the mixture evenly between the 6 dessert dishes.
  12. Refrigerate for at least 2 hours.
  13. Just before serving, sprinkle about a teaspoon of unsweetened shredded coconut on each as well as a bit of extra lime zest for color (optional).
Recipe Notes

Fat and calories per My Fitness Pal.

Easy Low Carb Skillet Breakfast Hash

Easy Low Carb Skillet Breakfast Hash

When it’s one of those weeks, what do you make for a super quick and easy breakfast or even dinner? I love one pot and skillet meals because they’re easy, and you don’t have to wash a million dishes. This easy low carb skillet breakfast hash came out of my need to throw something low carb together really quickly. Also, I needed it to be a filling and substantial meal without having to pull together a lot of other sides.

This post contains affiliate links and I receive a small percent if you make a purchase after clicking on my links.

Do you ever have one of those weeks? You know the kind. You have a million things planned to accomplish in the couple of hours the child is in preschool a few days a week, extra kids to transport home from school, to karate, and to swimming. Then the automatic ice maker breaks and shoots water all over your freezer, which then, of course, turns to ice. Next, the car battery dies, and you can’t go anywhere until you beg someone to come jump it for you. Then suddenly, the older child gets sick and is home from school for two weeks (and in our case the third week in the hospital!). Somehow, none of the stuff you’d had planned to do on your to-do list ever gets done!

PIN it for later here!!

Super easy low carb skillet breakfast hash

This is exactly the time you need some quick and easy low carb skillet breakfast and dinner recipes on hand to comfort and calm you down! I’m a huge fan of simple meals you can pull together quickly with only a few ingredients. So let’s try one, shall we?

Easy low carb skillet breakfast hash

Start with a pound of ground sausage. My daughter LOVES sausage so it’s often a go-to item in our house when I can get a good quality meat. I generally prefer a spicier Italian sausage; however, I want the child to eat it too so we have to compromise! Usually, I either make this with a good quality mild Italian sausage or just recently we tried it with the breakfast sausage from our ButcherBox.

ButcherBox offer

What is ButcherBox you say? Why it’s only the most convenient way I’ve found to get amazing meat. It’s 100% grass-fed beef, free-range organic chicken, and heritage breed pork delivered directly to my doorstep. We order a box every couple of months, and right now you can get:

2 FREE filet mignon, FREE bacon + $10 off if you click on my link here! Yes, I did just write/say FREE bacon and filet mignon.

ButcherBox March

Jump on over to their website or check out the unboxing video and blog post I did about our first box, my first ButcherBox unboxing event.

Back to the easy low carb skillet breakfast

First

First, melt a tablespoon of coconut oil in a 10-inch skillet (I prefer cast iron) on a medium-high heat. Then, take your pound of Italian or breakfast sausage and cook it through to brown. If your sausage is in the casings just remove those and break the meat inside apart to cook. Next, you can either chop up half a cup of green pepper or if you’re super short on time grab the already chopped green pepper out of the freezer. As a mom often in a hurry, I ALWAYS buy the frozen bags of chopped green pepper and have them ready to go in my freezer.

Then

Cook the green pepper with the sausage until the green pepper is soft, just a couple of minutes. Then add in the bag of cauliflower rice and pizza sauce and stir to combine. I absolutely LOVE the fact you can find riced cauliflower so easily now. I used to make it myself, and let’s just say it was not a time-saving or efficient process. There are many brands out there now you can buy frozen and ready to go. Awesome.

Vertical low carb skillet breakfast hash corner

Next

It will take about five minutes for all these ingredients to combine, cook, and get happy. Next, are you waiting for more directions?? Can you believe it’s basically already done and ready to go? The cauliflower will absorb the flavors so add salt and pepper to taste. To be honest, I don’t find it necessary to add salt and pepper if the meat was well seasoned to begin with. If it wasn’t you may want to add other spices as well, but that’s up to you!

After that, I’ve found melting a cup of shredded cheddar cheese over the entire skillet is quite delightful, but is optional. I’ve made it both ways many times and both are good. Last, chop up some green onions.  Serve portions with a good dollop of sour cream and the chopped green onions prettily over the top.

Easy low carb skillet breakfast hash closeup

This makes a great meal on its own, but if you want you can also fry or scramble up some eggs to serve on the side. Then get yourself a strong black coffee and a big glass of water, and you’ll be ready to tackle your day! Now see, wasn’t that super easy?!

Do you eat low carb or keto? What should you plant in your garden?

Keto vegetable garden, tomatoes

What do you like to eat for a low carb breakfast?

If you follow a keto diet like I do, an easy throw together meal can be a lifesaver. Breakfast is simply what I call my first meal of the day whether it be at 6 am or after my exercise class at 10 am. It breaks my fast, and I tend to rotate between low carb muffins, high-fat smoothies, bacon and eggs, or an easy low carb skillet breakfast like this one. For me, planning and preparation are huge, and I love my lists and meal plans! However, I’m always up to try something new! What are some of your favorite keto breakfasts?

Printable Recipe:

Easy Low Carb Skillet Breakfast Hash
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
 

An easy keto skillet perfect for breakfast or dinner! 

Course: Breakfast, Main Course
Cuisine: Gluten-Free, Keto, Ketogenic, Low Carb
Servings: 6 servings
Calories: 319 kcal
Author: Lauren
Ingredients
  • 1 tbsp coconut oil or olive oil
  • 1 pound Italian sausage or breakfast sausage
  • 1 14 oz jar pizza sauce (no sugar added)
  • 1/2 cup green pepper chopped
  • 1 12 oz bag cauliflower rice frozen
  • 1/4 cup sour cream
  • 3 tbsp green onions chopped
  • 3/4 cup cheddar cheese optional
Instructions
  1. Melt the coconut oil in the skillet over medium-high heat.

  2. Brown the Italian sausage. Cook until done.

  3. Add the chopped green pepper and stir. Cook for 2 minutes or so until green pepper is soft.
  4. Pour in the jar of pizza sauce and cauliflower rice.
  5. Stir together and cook for about 5 minutes until the cauliflower is warmed through and absorbs some sauce.
  6. Serve with a dollop of sour cream and chopped green onions sprinkled over the top.
Recipe Notes

6 carbs per My Fitness Pal. Calories and carbs do not include cheddar cheese.

Disclaimer: I am not a doctor or medical practitioner. Please consult your own physician for any medical advice. I share only what has worked for me and the recipes I love!

What To Plant In Your Keto Vegetable Garden

What To Plant In Your Keto Vegetable Garden

Okay, I admit it. I love seed catalogs. No, not looking at a website online but a REAL, paper printed seed catalog with 20 varieties of pumpkins, berry bushes of all sorts, and pages of suggestions on herbs and seasonings. Generally, they start arriving in the middle of January when we’ve been frozen in long enough to be craving Spring. There’s something immensely satisfying in planning out your garden if it’s three pots or an acre, in the middle of a deep freeze. But what should I plant in a keto vegetable garden?

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Keto vegetable garden pin, tomatoes

This year, the joyous magazines began to arrive, and I had to stop to think. Last year I was only exploring a ketogenic diet and had not yet started so it did not factor into my garden planting. This year now I’m thinking, okay, how can I best use my small garden space and grow the vegetables we’ll actually use while eating keto? What exactly is a keto vegetable garden?

Yes, I made that up. Keto vegetable garden. What I really mean is what vegetables and plants are eaten in the keto diet, and what should I plant and cultivate. I’ve come up with a list of ideal veggies for our garden, which is not huge, and am in the process of narrowing it down to exactly how many plants, packets of seeds, etc. we actually need. 

What should you plant in a keto vegetable garden?

Vegetables

Two cucumbers with vines and yellow flowers

  • Lettuce blends and individual varieties 
  • Spinach
  • Kale
  • Asparagus
  • Tomatoes – Monsters, beefy, cherry, grape, jelly bean, Early Girl, Roma, hybrid, heirloom
  • Peppers – bells, Anaheim, sweet banana, jalapeño
  • Green onions – bunching onions
  • Garlic
  • Eggplant
  • Broccoli
  • Cauliflower
  • Green Beans
  • Zucchini squash
  • Cucumbers
  • Pie pumpkins. We don’t eat a lot of pumpkin on a keto diet, but I certainly love them in fall! Can we say pumpkin spice?! 
  • Cinderella pumpkins – Rouge Vif d’Etampes

Herbs

Overhead view of three pots in an herb garden

  • Basil
  • Cilantro
  • Parsley
  • Oregano
  • Tarragon
  • Mint
  • Dill
  • Sage
  • Chives
  • Rosemary
  • Thyme

Fruits

Some people on a low carb or keto diet feel like they have to avoid all fruits. That’s simply not true, and my sweet tooth often craves a good almond flour raspberry muffin. Berries are healthy and can be eaten in moderation just like anything on a keto diet.

Raspberries on a fence in the sun

What must-have kitchen gadgets do you have to prepare a keto diet?

What have I cut out this year?

I chose not to include some of my usual staples this year because they don’t aline with the keto diet. Most are high carb or high sugar content, and so not ones I want to tempt myself with or actually use.

  • Beets
  • Potatoes
  • Parsnips
  • Radishes
  • Sweet peas
  • Carrots
  • Butternut squash
  • Sweet potatoes

What do kids love to plant for decoration?

  • Jack-be-little pumpkins
  • Gourds
  • Wee be little pumpkins

What are some of the flowers I love?

Aren’t lupins beautiful?! My love of lupins stems back to one of my favorite childhood books, Miss Rumphius, who spreads lupin seeds around town to “make the world more beautiful”. We adore flowers, and getting more in our yard this year is one of my big goals.

Purple lupins

  • Zinnias
  • Snapdragons
  • Lupins
  • Roses
  • Lantanas
  • Peonies
  • Phlox
  • Lilacs

Do you not have a garden, but an outside concrete space or balcony? 

No worries! You can have a garden too. There are so many options out there today and new methods of growing. First, take a look at these possibilities, and then enjoy a trip out to your local garden center or farm. Gardening is great for kids and an awesome way to teach responsibility and a love of nature. If you have an outdoor space, even a small one, you can get a few pots together to plant a few vegetables.

  • Pots
  • Tubs
  • Raised bed gardens
  • Tiered planters

Plan and prioritize your keto vegetable garden

What do you prefer to buy, and what do you love to see grow? If it’s easier to buy cauliflower but you’d like to plant a high yielding zucchini plant, do that. Make a plan, experiment a bit, and enjoy it! Take a look at the websites I use in planning my garden.

Resources:

Jung Seeds Garden Planner This garden planner is a great online way to map out your garden space. It’s easy to use and fun to work with and save from year to year. Of course, good old pencil and paper work well too, but we all love technology! Jung has some of the best seeds for our Colorado region.

Gurney’s Seed and Nursery Co. They send us some of my favorite seed catalogs!

Burpee More seed options.

Miss Rumphius 

by Barbara Cooney

This was one of my favorite childhood books with beautiful illustrations that inspired me to much of my planting. It would make a great gift for any young girl or even yourself!

 

Why should you plant a keto vegetable garden?

Why do I love gardens? So many reasons. I love to see my kids plant and take care of the vegetables to see where they come from and the work involved to grow our food. I have my own fond memories of following my dad around the garden picking little pumpkins and miniature blueberries I determined he planted just to keep me busy. Truly, there’s something spectacularly rewarding in tending to your garden, seeing it grow, and being able to pick and eat your results. Of course, it also gets us moving and outside in the beautiful sunshine!

My garden is never perfect but always fun and a new way to explore nature. One year all my tomatoes died, the next year bunnies burrowed and had baby bunnies in the center of the garden, you just never know what you’ll get! However, you always learn from it and enjoy the fruits of your labors.

What do you normally plant in your garden or what would you like to plant? Did you grow up with a garden or is it new to you? Oh! One more questions, what are your favorite books about gardening, fiction or non-fiction? I’d love some recommendations!

What to plant in your keto vegetable garden

Must-Have Keto Kitchen Gadgets

Must-Have Keto Kitchen Gadgets

Must-Have Keto Kitchen Gadgets

Here we are January 16. How are your New Year’s Resolutions or goals coming along? I’m learning the necessity for me to write out my goals, mini-goals, short-term, long-term goals, and steps to accomplish those goals. Sometimes I have a brilliant idea in my head, and I say to myself I’m totally going to do that! However, if it doesn’t get written down with the anticipation of the satisfaction of crossing it off when accomplished, it rarely happens.

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Holiday health spiral

According to a recent article in Forbes magazine, only 8% of people actually accomplish their New Year’s resolutions. Only 8%! Are they setting the wrong goals, unattainable goals, or what? In addition, many have already given up on their resolutions. Well, let me tell you, I’m determined not to be one of those giving up!

Before Christmas, I followed a ketogenic diet and was doing really well with it. There’s nothing like measurable progress, i.e. your weight on the scale, to motivate you to continue. I was feeling great and even in a good workout groove.

Christmas hit, and suddenly I was in a downward spiral. Well, maybe not completely, but it feels like it! 😉 After indulging in all our favorite Christmas goodies my sweet tooth came back with a vengeance. Truthfully, mid-way through January, I admit I’m having a lot of trouble rocking my ketogenic diet and workouts.

Keto zoodles with sauce

Keto goal for the year

So let’s start simple, I thought. This is a huge part of my life, and one of my major goals is for my family to eat healthier, simpler meals. What do I mean by simpler? Well, quite frankly, simpler for me so I’m not preparing something different for each member of the family. Yes, another admission! I often make a different meal for EACH MEMBER OF THE FAMILY.

Why in the world would you do that? You’re probably saying. First of all, my husband works nights, so his schedule is different than ours and generally eats his “dinner” late morning. Secondly, we have allergies and Crohn’s disease in the family, vegan fasting days in the Orthodox Church, and my desire to eat keto. Whoa! It’s a lot to organize when I write it all out.

This year I’m determined to prepare healthy, ketogenic meals with which I can win over the entire family. A lofty goal perhaps? I’m going to at least shoot for it, and share my successes along the way on the blog. Hopefully, I’ll be fusing a ketogenic lifestyle with a travel-loving family, and I’m excited!

Therefore, as a simple starter today, I’m going to share with you some must have keto kitchen gadgets. These make my life easier, and more importantly, help me to stay the course and keep on track to make it back into ketosis. Here we go!

Pin it for later here!

Must-have keto gadgets pin

Indispensable must-have keto kitchen gadgets

1. Spiralizer

I love my spiralizer! It’s great for making zoodles (zucchini noodles) and other noodles out of different veggies. It makes it that much easier to eat gluten-free and add those vegetables to your meals. Click here to see an example on Amazon.

 

 

 

2. High-power blender


Honestly, I use my Vitamix blender almost every day. I make smoothies for myself or the kids, salad dressing, soups, and more. It’s almost like the oven or dishwasher for me. If it broke today I would immediately order a new one (that is, if the 7-year warranty had expired!). See an example on Amazon here.

 

 

3. Immersion blender

An immersion blender is great to have on hand to partially blend soups or a quick smoothie. I don’t use this as often as the regular blender, but it’s good to have. Super-convenient! Click here for an example.

 

 

 

 

4. Ice cream maker

There are so many good keto ice cream recipes, and I love to experiment with my own. Unfortunately, I don’t have an ice cream maker of my own yet as I’ve been spoiled. I’ve been borrowing one from my father for lengthy periods of time, but it’s really time to get my own. It’s on the wish list! Click here to see an example.

 

5. Cast-iron cookware

Cast-iron cookware is great for going on top of the stove and into the oven. It’s classic cookware you can even pick up sometimes cheaply at a yard or estate sale or even a thrift store, so be on the lookout! Take a look at options here or here.

 

 

For fabulous cast-iron, but a bit out of my price range at the moment is pretty much anything from Le Creuset. I’ve been wanting this 9-quart Dutch oven it seems like forever. I stick it in my Amazon basket every time it’s on sale and end up removing it. Made by an amazing French company, who can resist cast-iron when it comes enameled and in the color “Marseille”?!? It always has great reviews. See the Le Creuset Dutch oven here.

 

6. Slow cooker


You can always use a slow cooker for those quick weeknight meals. Throw it together in the morning and voila! A perfect dinner. Click here to find one on Amazon.

 

 

Then, of course, there’s the Instant Pot. I’ve yet to jump on the Instant Pot bandwagon; however, it’s probably inevitable. So many people have told me how amazing it is, and that it makes daily cooking so much easier and quicker. We all like that now don’t we? For now, it’s on my wish list. See on here on Amazon.

7. Good knives

Fairly self-explanatory. This is another tool to make your life easier. See options on Amazon here.

8. Glass storage containers


I like to put keto meals and snacks together beforehand in portions so they’re ready to go when I need on in a hurry. I love these glass containers. They stack well so as not to use up valuable fridge space, and are awesome to have on hand. I’ve seen similar ones on sale even at the grocery store. Check out an example on Amazon here.

 

9. Silicone lids


These are fabulous for sealing a bowl, half a can of tomato sauce, half an orange, or whatever you choose to preserve with them. They’re great to have around and oh, so useful. See them here on Amazon.

10. Silicone muffin cups

These are great, and I use them daily. Every morning at breakfast the family vitamins go into one for each person. I bake muffins and cupcakes in them. Also, I use them as molds for my peanut butter cups. Yum! There are many kinds to choose from, but check one out here.

Must-have keto kitchen gadgets, and a lot more

I hope you’ve gotten some good ideas today about some must-have keto kitchen gadgets and maybe a bit of motivation. Likewise, I’m excited about my new focus for 2018 and would love for you to join me on the journey. Let’s get those kitchens cleaned, organized, minimalized, and ready to cook! It’s time for a change.

Where does your meat come from?

Check out my article and video about my experience with ButcherBox.

ButcherBox unboxing feature

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