Perfect Slow Cooker Pulled BBQ Chicken

Perfect Slow Cooker Pulled BBQ Chicken

Super easy perfect slow-cooker pulled BBQ chicken! Keto-friendly, low carb, gluten-free, and sugar-free, the BEST quick and easy kid-pleasing summer meal for when you’re out all day with swimming lessons, friends, library visits, and summer life!

Oh, those lazy days of summer. Lazy, LAZY?! Where did that ever come from? I suppose it could be lazy days for the kids, but for Mom, NEVER! Summer is my craziest time of year, and while I love having the kids home, going to swimming, karate, hiking, and travel, my personality is already craving the daily schedule. And, well, honestly? ME TIME!

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

Perfect Pulled BBQ Chicken pin

Okay, enough of that rant! All this to say, while I’m getting in a bunch of recipe testing, there’s much less time for writing and things I have to do without the kids. You moms out there understand. Therefore, I’m going give you one of my tried and true kid-pleasing recipes, made in the slow-cooker. This recipe’s meant to make you a hero Mom at dinner with very little effort on your part.

So go ahead! What do you have to lose? You really want to make this perfect slow-cooker pulled BBQ chicken today!

In a hurry?

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

Hot summer days book suggestion

Read it while you enjoy your slow-cooker pulled BBQ chicken!

Cold Comfort Farm by Stella Gibbons

This book is hilarious. Published in 1932, Flora Poste is recently orphaned and goes to live with her relatives in deep Sussex, the hillbillies of England. She’s set to organize them all and fix everyone’s problems and prejudices. Each character has their own peculiarities and makes for a great light-hearted read. Also, this is a case where the movie is also fabulous. Usually, I say the book is far and away better than the movie, but this one has perfect casting and great nuance. Enjoy.

 

To make this slow cooker pulled BBQ chicken you’ll need:

Ingredients:

  • 1 and a half pounds of chicken breast (or boneless, skinless chicken thighs)
  • 1 and a half cups of tomato sauce
  • 2 tbsp apple cider vinegar
  • 2 tbsp sweetener of your choice (I use Swerve Confectioners)
  • 1 tsp onion powder
  • 2 tsp minced garlic
  • 1/2 tsp black pepper
  • 1/2 tsp salt (more or less to taste)

Slow-cooker pulled BBQ chicken, open sandwich vertical

How to make slow cooker pulled BBQ chicken

Do you have any idea why I absolutely LOVE this recipe? Well, to be honest, there are several reasons, but the main one is that it’s so super-simple, quick and easy! What mom out there wants things, especially dinner, to be more complicated during the summer? No one! Also, what mom out there really wants to be eating out every night because they’re so stressed and end up making unhealthy choices for the family? I know none of us intend to fall into that dinner quick fix, but when you’re busy at any time of the year it is TOUGH to get a pleasing dinner on the table when you’ve been running around all day being chauffeur and cheerleader and don’t get home until 7 or 8.

This slow-cooker pulled BBQ chicken recipe is incredible because all you do is throw a few ingredients in the Crock Pot, stir it up, set the Crock Pot, and dinner is essentially done when you get back from that evening karate class. This is super kid-friendly, it’s my daughter’s absolute favorite meal and generally a crowd-pleaser. So let’s get started.

Slow-cooker pulled BBQ chicken, bowl

First, measure out the tomato sauce and pour it in your Crock Pot. Second, add all the other ingredients EXCEPT for the chicken breast. Stir that all up, then you add in the chicken breast and cover it with the sauce. Set your slow cooker timer for 3 and a half hours on high or on low for 7 hours. You’ll be able to tell when it’s done when you scratch it with a fork and it literally falls apart in shreds.

Here’s a picture when it’s ready before you shred it:

Slow-cooker pulled BBQ chicken cooking

Next, once it reaches this stage, take two forks, place them crisscrossed in the chicken, and pull them apart from each other. Continue to pull the chicken until it’s all completely shredded and mixed in well with the sauce. At this point, I like to turn the slow cooker to the “warm” setting and leave it for a few more minutes before serving.

Slow-cooker pulled BBQ chicken in crock-pot

Note!: I call this super-kid friendly, which means kids love it, but it’s not incredibly spicy. If you’d like more of a kick add in some more black or red pepper to taste or other desirable spice for BBQ.

Last but not least, serve the pulled BBQ chicken on your favorite keto bread and alongside a salad or veggie. At our house, we generally spoon a good helping on a plate for each person, and help ourselves to steamed broccoli and a piece of some sort of cheese, egg, and/or almond flour keto “bread”. We love it, and I know you will too!

What are your favorite kid-friendly super quick dinner recipes? I’d love to hear what works for you!

We take our pulled BBQ chicken to preschool events, picnics, church potlucks, and have it at home 1 to 2 times per month. Do you have a go-to family recipe in your meal rotation you’d like to share? Or maybe you’d like to see it made over to be low carb and keto? Leave me a message in the notes, and I’ll take a look!

Happy Summer BBQ all!!

Looking for more kid-friendly low carb dinners?

Try out this amazing low carb cauliflower mac and cheese bake. The whole family will love it!

Cauliflower mac and cheese bake, close-up, feature

Slow Cooker BBQ Chicken Printable Recipe:

Slow Cooker Pulled BBQ Chicken
Prep Time
10 mins
Cook Time
4 hrs
Total Time
4 hrs 10 mins
 

Super easy perfect slow-cooker pulled BBQ chicken! Keto-friendly, low carb, gluten-free, and sugar-free, the BEST quick and easy kid-pleasing summer meal.

Course: Main Course
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Keyword: BBQ chicken, Pulled chicken
Servings: 4
Calories: 237 kcal
Author: Lauren Gonikishvili
Ingredients
  • 1.5 pounds chicken breast
  • 1 1/2 cups tomato sauce
  • 2 tbsp apple cider vinegar
  • 2 tbsp sweetener (I use Swerve Confectioner's)
  • 2 tsp garlic minced
  • 1 tsp onion powder
  • 1/2 tsp black pepper
  • 1/2 tsp salt or more to taste
Instructions
  1. Place the tomato sauce and all other ingredients except the chicken in the slow cooker. Stir to combine.

  2. Add the chicken breasts and cover them with the sauce.

  3. Turn the slow cooker on high for 3 and a half to 4 hours or on low for 7 hours.

  4. Use two forks to pull the chicken and completely shred it mixing with the sauce.

  5. Serve with your favorite keto bread or steamed veggie.

Recipe Notes

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 237
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 99 mg 33 %
Sodium 440 mg 18 %
Potassium 713 mg 20 %
Total Carbohydrate 6 g 2 %
Dietary Fiber 2 g 7 %
Sugars 3 g  
Protein 41 g 82 %
Vitamin A 9 %
Vitamin C 19 %
Calcium 4 %
Iron 13 %
* 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.
 

 

Perfect Pulled BBQ Chicken slow cooker

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels. This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Low Carb Chocolate Pie

Low Carb Chocolate Pie

Rich, creamy, a slice of keto chocolate heaven! Low carb chocolate pie. You would never know it’s gluten-free, sugar-free, and low carb! Go on. You deserve it!

Chocolate. Chocolat. შოკოლადი. Seacláid. Schokolade. шоколад.

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

There are a lot of things I’m willing to give up. I can give up sugar, gluten, donuts, hard candies, etc. However, if there’s one thing I really don’t think I could give up for good it would be CHOCOLATE! Dark chocolate is my favorite, and for years some of my favorite recipes are those like English toffee, fudge, and chocolate cream pie. Then when I changed my eating habits and went keto, at first I thought these were all going to be prohibited. Now, however, I’ve learned to make some of these indulgent chocolate treats low carb and gluten-free.

Low carb chocolate pie, closeup, pin

We’ve all heard and been encouraged in the studies that show us how good it is for us, right!? I really need that little piece of chocolate every night. It’s for my health! That’s what I tell myself at least, and why not?

Does that mean I eat these desserts all the time and for every meal? No, of course not. However, chocolate can be enjoyed in many ways on a low carb or keto diet so don’t feel guilty and enjoy your food!

Happiness. Simple as a glass of chocolate or tortuous as the heart. Bitter. Sweet. Alive.

Joanne Harris

Author, Chocolat

Whole low carb chocolate pie, feature, with lilac

In a hurry?

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

The history of chocolate

Did you know the first peoples to utilize cacao seeds were the Aztecs? Yes! The Aztecs used the cacao seed native to southern Mexico in fermented drinks. Originally, it was used only bitter in drinks, sometimes with spices or corn puree to strengthen the drinker. Later in the sixteenth century, the Europeans added sugar to it making it an aphrodisiac. Now it has become a household staple!

To make this decadent low carb chocolate pie you’ll need:

Foolproof tips for the perfect low carb chocolate pie

I absolutely LOVE chocolate, as you can probably tell! The main goals to accomplish with this low carb chocolate pie are to completely combine the ingredients in the filling while not scrambling the eggs, and creating an even crust shell as a vehicle for enjoying said filling.

Piece of low carb chocolate pie

How to make a low carb chocolate pie crust

This is the most awesome versatile low carb gluten-free pie crust. Truly, you can use it for most any sweet or even savory (just leave out the sweetener!) pie. First, all you have to do is take a medium-sized bowl and measure out the ingredients. Second, whisk together the almond flour, salt, and sweetener. Third, pour in the melted butter and stir to combine completely.

Now comes the tricky bit if there is one. Dump the mixture into the empty pie plate. Next, use your hands or the flat bottom of a glass or measuring cup to press the mixture firmly to evenly cover the entire pie plate. I like to use my flat-bottomed measuring cup because it’s out already, and you can easily create a flat crust bottom.

Prick the crust bottom with a fork and bake in a 325-degree (Fahrenheit) oven for about 20 minutes, or until the edges start to brown.

There is nothing better than a friend, unless it is a friend with chocolate.

Linda Grayson

Author

Overhead low carb chocolate pie with piece cut out on a plate, serving piece, lilac

How to create the smooth and decadent filling

Now is the fun part because it involves chocolate! First, find a large saucepan and in it whisk together the cream, egg yolks, and cocoa powder. Continue to whisk it on a medium heat until the mixture thickens. This will take from 5 to 8 minutes. Next, take the saucepan off the heat and stir in the chocolate you just melted in the microwave or in a double boiler. It’s important that they’re about the same temperature to combine completely!

Then, add in the butter pieces, vanilla, and cut in the cream cheese. Again, it’s important to completely whisk in these ingredients so they’re completely mixed together without any lumps. Here’s a baker tip! I find it’s easiest to do this when your ingredients are at room temperature or just slightly warmer.

Now what?

Next, quickly whisk in the xanthan gum and sweetener. As far as sweetener goes, I like to use Swerve Confectioner’s, but you can also use monk fruit or other equivalent sweeteners of your choice. For this recipe, I like to use 1/2 a cup of sweetener, but my husband doesn’t think that’s enough so I generally add 3/4 of a cup for him. Add yours to taste.

Now pour the filling into the pie shell and smooth it out evenly. Place the low carb chocolate pie in the refrigerator overnight for best results or for at least 3 to 4 hours. Then, when you’re about ready to serve, pour half a cup of heavy cream in a bowl. Use a hand mixer on a medium to high setting to whip up the cream with one tablespoon of sweetener. When the cream has slightly stiffened and makes peaks, spoon the cream on top of the pie. Last but not least, sprinkle with sugar-free chocolate chips (I use Lily’s Dark Chocolate Chips).

All you need is love. But a little chocolate now and then doesn’t hurt.

Charles M. Schulz

Cartoonist

And voila! A decadent low carb chocolate pie to be proud of! Let me tell you a little secret – it won’t last long!!

Bite of low carb chocolate pie

Looking for more low carb desserts?

How about a keto lemon blueberry cream cake?! Oh, yeah!

Low Carb Lemon Blueberry Cream Cake, overhead close-up

Low Carb Chocolate Pie Printable Recipe

Low Carb Chocolate Pie
Prep Time
10 mins
Cook Time
8 mins
Chill
3 hrs
Total Time
18 mins
 

Rich, creamy, a slice of keto chocolate heaven! Low carb chocolate pie. You would never know it’s gluten-free, sugar-free, and low carb! 

Course: Dessert
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Keyword: Chocolate Pie, Low Carb Chocolate Pie
Servings: 12 people
Calories: 327 kcal
Author: Lauren Gonikishvili
Ingredients
Pie Crust
  • 1 3/4 cups almond flour
  • 1/4 cup sweetener (such as monk fruit or Swerve) confectioner's
  • 1/4 tsp salt
  • 1/3 cup butter melted
Pie Filling
  • 1 cup heavy cream
  • 4 egg yolks
  • 2 tbsp cocoa powder
  • 1/3 cup unsweetened chocolate melted
  • 1/4 tsp xanthan gum
  • 3/4 cup sweetener (such as monk fruit or Swerve) confectioner's
  • 8 oz cream cheese room temperature
  • 1/4 cup butter chopped
  • 1/2 cup heavy cream
  • 1/2 cup sugar-free chocolate chips
Instructions
Pie Crust
  1. Mix together the almond flour, sweetener, and salt in a medium-sized bowl.

  2. Add the melted butter and mix completely until crumbly.

  3. Press evenly into a pie plate. You can use a glass or flat measuring cup to press the bottom down evenly or just use your hands. 

  4. Bake at 325 degrees for about 20 minutes, or until the edges start to brown.

Pie Filling
  1. In a large saucepan whisk together the cream, egg yolks, and cocoa powder until the mixture thickens, about 5-8 minutes. Keep whisking so you don't end up with scrambled eggs.

  2. Remove from the heat and stir in the melted chocolate.

  3. Add in the pieces of butter and vanilla and stir until the butter melts and all is combined.

  4. Cut in all the cream cheese (cut it in pieces as you add it in one bit/piece at a time). Whisk it in until there are no lumps. It's easiest to do this if the cream cheese is room temperature or a little warm.

  5. Whisk in the xanthan gum and then the sweetener. Depending on your sweetness preference add between 1/2 to 3/4 cups.

  6. Pour the mixture into the pie shell and put it in the refrigerator overnight to set (or at least 3-4 hours).

  7. Whip up the cream with one tablespoon confectioner's sweetener and once stiff, spread it on top of the pie.

  8. Sprinkle the chocolate chips on top, cut into portions, and enjoy!

Recipe Notes

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 327
% Daily Value *
Total Fat 32 g 50 %
Saturated Fat 19 g 94 %
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 146 mg 49 %
Sodium 136 mg 6 %
Potassium 75 mg 2 %
Total Carbohydrate 9 g 3 %
Dietary Fiber 3 g 14 %
Sugars 2 g  
Protein 5 g 10 %
Vitamin A 79 %
Vitamin C 0 %
Calcium 8 %
Iron 8 %

* 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.

Nutrition facts per MyFitnessPal.com.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels. This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Low Carb Lemon Blueberry Cream Cake

Low Carb Lemon Blueberry Cream Cake

Summer blueberries and cream with a tart lemony tang! This is a super-delicious low carb lemon blueberry cream cake, and the only problem is I can’t stop eating it!

What are your favorite summer flavors? When I think of summer, hot weather and the Fourth of July, my mind goes to lemons, blueberries, strawberries, and watermelon. Out of those I LOVE to pair lemon and blueberry with a good dose of cream of course.

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

Low Carb Lemon Blueberry Cream Cake piece

Going back through memories of my absolute favorite cakes ever, I immediately think of a certain cake brought in to us teachers one year during teacher appreciation week. I was teaching high school French, and nearing the end of the year. Some of the awesome parents at our school arranged a special luncheon every day for the teacher’s during teacher appreciation week, and one glorious lady brought in several cakes. She arrived with some sort of chocolate tiramisu, a cinnamon cream, and the most amazing lemon blueberry cream cake I’ve ever tasted. I’ve tried for years to find the perfect recipe to replicate this deliciousness in a sugar-free, low carb form, and my low carb lemon blueberry cream cake comes close!

In a hurry?

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

How to juice a lemon

I love lemons in summer! Lemon curd, lemon pie, lemon bars, lemonade, you name it! Both the juice and the zest have amazing flavor and can be used for different things. There are several ways to juice a lemon depending on what appliances you have or don’t have. I use a basic jar with a juicer on top with holes in it to keep out the seeds. However, if you don’t have anything but a fork it’s still super-easy to juice.

First, take your lemon and roll it on the table, pushing it down to start the juices moving. Second, cut the lemon in half. Then, take a fork and half a lemon holding it over a bowl to collect the juice. Put the fork in the middle of the lemon squeezing around as you go all along the rind to get as much juice out as you can.

As far as zesters go, I prefer a sort of a rasp to make smaller pieces of zest to flavor your bakes. Some people prefer larger, it’s really up to you! Here are a few examples:

          

How to bake the most amazing low carb lemon blueberry cream cake

First of all, whenever you bake a cake, gather all your supplies and ingredients. To start, take two round 9-inch pans and trace around them with a pencil on parchment paper. Cut out two circles of parchment paper to line the bottoms of the pans. Once the parchment paper’s in place grease the paper and sides of the pans with coconut oil and set those aside.

Low Carb Lemon Blueberry Cream Cake, overhead close-up

Combine the ingredients

Next, grab a large bowl and combine the butter, sweetener, and heavy cream with a mixer. For sweetener choose a confectioner’s style sweetener, I use Swerve confectioner’s, and it works very well in this recipe. Once that’s all combined with no lumps mix in the eggs one at a time on high speed. Then mix in the vanilla, lemon juice, lemon zest, and extra extract if you’re using it.

Now you’re going to add in the dry ingredients. Mix in the almond flour, coconut flour, baking soda, and salt. After that’s all combined with no lumps gently stir in one cup of frozen or fresh blueberries. Make sure they’re evenly dispersed then divide the batter between the two cake pans.

Bake at 350 degrees for about thirty-five minutes and remove when your toothpick comes out clean. Ovens can vary in temperature, and I’m at a high altitude so may need to extend the time by ten minutes so just keep an eye on it. Then remove the pans from the oven to rest about ten minutes. Last, remove the cakes from the pans and leave to cool completely.

Low Carb Lemon Blueberry Cream Cake, left side

How to make the frosting

Use your mixer again to combine the butter, cream cheese, and sweetener in a medium-sized bowl. Mix it at a high speed until there are no lumps. Add the heavy cream, vanilla, lemon zest, lemon juice, lemon extract, and salt. Now, mix it together until it’s a spreadable frosting consistency.

Lemon blueberry cream cake, bite close-up

To frost the cake

Now it’s the fun part! To frost the cake place the first cake on a serving plate. Then spoon about a third of the icing on the cake and spread it around evenly. Gently, place the second cake on top. Next, put another third of the frosting on the top and spread it around. Use the rest of the frosting to cover the sides and even out the top.

Last but not least, decorate the top middle with a fourth to a half a cup of blueberries. Refrigerate it to set until ready to serve.

Take a bite and YUM!!! There you have it.

Looking for more low carb desserts?

Try out this amazing Keto Coconut Lime Dessert Mousse!

Coconut lime dessert mousse with lime and zester

Are you looking for a delicious and moist low carb summer cake? Keto friendly Lemon Blueberry Cream Cake is awesome for Fourth of July, birthdays, afternoon tea, or other summer parties! #lowcarb #keto #ketodesserts #ketogenic #ketogenicdiet #explorermomma

Summer Desserts

What kind of cakes or other desserts do you love in your family? Do you do more fruit, chocolate, pies, cakes, or frozen treats? If you’re like us you probably like all of the above! We’re always searching for sugar-free, low carb, gluten-free recipes the whole family will love. If you have any suggestions I’d love to hear about them in the comments!

Happy baking!

Printable Low Carb Lemon Blueberry Cream Cake Recipe

Low Carb Lemon Blueberry Cream Cake
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 

Summer blueberries and cream with a tart lemony tang! This is a super-delicious low carb lemon blueberry cream cake, and the only problem is I can't stop eating it!

Course: Dessert
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Servings: 10
Calories: 348 kcal
Author: Lauren Gonikishvili
Ingredients
Cake Ingredients
  • 1/2 cup butter softened
  • 1 cup sweetener (confectioner's - I use Swerve)
  • 1/2 cup heavy cream
  • 4 eggs room temperature
  • 2 tbsp lemon zest
  • 1/3 cup lemon juice
  • 1/2 tsp lemon extract (optional)
  • 1 tsp vanilla
  • 2 cups almond flour
  • 1/2 cup coconut flour
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1 cup blueberries
Frosting Ingredients
  • 8 oz cream cheese room temperature
  • 1/2 cup butter room temperature
  • 1 cup sweetener confectioner's (Swerve)
  • 1 tsp vanilla
  • 1/2 cup heavy cream
  • 1 tbsp lemon zest
  • 1 juice of one lemon
  • 1/2 tsp lemon extract
  • 1/8 tsp salt
  • 1/2 cup blueberries
Instructions
Cake
  1. Prepare two 9-inch round cake pans. Cut out 2 parchment paper circles to line the bottom of the pan and then grease with coconut oil. 

  2. Combine the butter, sweetener, and heavy cream in a large bowl with a mixer.

  3. Blend in the eggs one at a time on high speed.

  4. Add the lemon juice, zest, and extract as well as the vanilla.

  5. Next, mix in the almond flour, coconut flour, baking powder, and salt.

  6. Carefully stir in 1 cup of fresh or frozen blueberries.

  7. Divide the batter equally into the two cake pans.

  8. Bake for 35 minutes, or until toothpick comes out clean, at 350 degrees.

  9. After resting for 10 minutes, remove from the cake pans and let cool completely.

Frosting
  1. Using a mixer, combine together the cream cheese, butter, and sweetener.

  2. Add the heavy cream, vanilla, lemon zest, lemon juice, lemon extract, and salt.

  3. Mix together until you get a spreadable frosting consistency.

  4. To frost the cake place one of the cooled cakes on a serving dish.

  5. Top with about a third of the frosting and spread it around evenly.

  6. Place the second cake on top of the first and top with another third of the frosting.

  7. Use the rest of the frosting to ice the sides and even out the top.

  8. Top with the remaining blueberries and refrigerate to set before serving.

Recipe Notes

Nutrition Information

Calories per MyFitnessPal.

 

Lemon Blueberry Cream Cake pin

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?

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

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.

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