Low Carb Classic Pot Roast

It’s my first real winter, ever. I’m not doing so well. Every time the temperature dips below 40F I truly suffer. It’s not pleasant, and I feel as if I can’t get warm even in my own home. Now I know why folks go all meat and potatoes in the winter. To keep warm. Yes, old as time, pot roast, stews and the like are what the doctor ordered. 

Since I don’t eat potatoes, I ventured for a nightshade free and lower carb option that wasn’t cauliflower. I mean, I love cauliflower, but there are just some recipes where it won’t work as well and this low carb classic pot roast was one of them. 

paleo pot roast

Going Old School

I truly kept to traditional flavors here and went with the slow cooker, although I will include pressure cooker instructions too. The beef is seasoned with mustard and salt. The veggies are leek and celery, but you may also use onion. A little bone broth and then rutabaga instead of potatoes. 

Rutabaga Instead of Potatoes

This simple swap makes this classic pot roast recipe low carb! Rutabaga are yellow turnips, also known as swedes to much of the world. They are a root vegetable, a hybrid between cabbage and turnips! Chock full of nutrients like thiamine, B6, phosphorus, magnesium and high in antioxidants. 

Their creamy orange flesh is sweet and they grow best in cold weather. A winter bounty indeed! They are 9 grams of total carbs, 7 net per 3.5 ounces raw. 

Compared to white potatoes they are much lower in carbs! “A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. The same amount of boiled potatoes contains 136 calories and 31 grams of carbohydrates, including 3 grams of fiber, which means 28.8 grams net carbs.” (Source: Living Healthy)

low carb paleo pot roast

 Pressure Cooker Instructions

For these to make sense you need to read the recipe below too, but here is how you modify this low carb pot roast for the Instant Pot.

Add in the celery, leek, garlic and salted beef. Pour in the marinade over the beef. Add the broth around the beef. 

Close the lid and pressure cook on high for 40 minutes. 

Open the lid, remove the meat and while you sear stove top (instructions below).

Add the diced rutabaga to your pressure cooker, close and cook on low for 7 minutes while you sear the beef. 

Open the pressure cooker and serve the tender rutabaga and sauce with the beef. Enjoy! 

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Low Carb Classic Pot Roast

low carb paleo pot roast

Ditch the potatoes and enjoy this old-school pot roast with delicious and low carb rutabaga!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 6 hours
  • Total Time: 6 hours 10 minutes
  • Yield: 4
  • Category: dinner
  • Method: slow cook
  • Cuisine: traditional

Ingredients

  • 5 tablespoons olive oil, divided 
  • 2.5 pound chuck roast
  • 3 teaspoons salt, divided 1 leek, white part only, sliced
  • 3 celery leaf stalks, diced
  • 4 cloves garlic, minced
  • 1/4 cup Dijon mustard
  • 2 tablespoons coconut aminos 
  • 1 cup bone broth
  • 3 cups medium-diced rutabaga (1 large rutabaga)

Instructions

Add the 3 tablespoons olive oil to your crock pot or slow cooker. 

Salt the meat with 2 teaspoons of salt and rub it in. 

Place the celery, leek and garlic in the pot and place the meat on top.

In a small cup mix together the mustard and coconut aminos with 2 tablespoons olive oil. Pour it over the meat and turn it over to coat it evenly. 

Pour the bone broth around the meat over the veggies. 

Set to cook on high for 4 hours. 

After four hours, open the pot, add in the diced rutabaga. Sprinkle them with a little salt. 

Turn the meat over and mix the rutabaga in with the celery and leek and both. 

Close the lid and cook another 2 hours on high. A total of 6 hours. 

When it’s done, open the lid. Heat a skillet on medium-high heat. When it’s hot, place the meat on the skillet and sear 4 minutes on each side. Keep the veggies in the closed slow cooker during this time to keep warm.

Transfer the roast to a cutting board or serving platter, slice or shred to serve then spoon the tender rutabaga and veggies with broth all over it. 

(See post for pressure cooker instructions). 

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 513
  • Fat: 26g
  • Carbohydrates: 12g
  • Fiber: 2g
  • Protein: 55g

Keywords: low carb classic pot roast

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Tuna Zoodle Casserole (Whole30, Paleo, Keto)

MY HUSBAND LOVES TUNA NOODLE CASSEROLE. I HAVE TO ADMIT, I DIDN’T EVEN KNOW WHAT IT WAS UNTIL I MET HIM.

It’s just one of those things, like many American comfort food staples, we didn’t have in my house. My parents are Cuban, they immigrated to this country in the eighties. While I don’t think my moms cooking was very representative of Cuban cooking, she had her own style, it definitely didn’t include casseroles.

 

glass casserole dish with zoodles and vegetables and wooden spatula

I LIKE TO THINK OF MY MOTHER AS MY GREATEST TEACHER.

I inherited her passion for cooking and some of her skill too. My style has evolved from mimicking hers to include dishes from all over. I greatly attribute that knowledge for my different jobs in kitchens, to moving around with the military, to loving to go out to dinner and of course, to traveling!

The first time I made tuna noodle casserole for my husband I was vegan. Ha! Yes… I used to be vegan. Well, by the time him and I were serious I had added sea life back in to my diet. So I made him this dairy free, heavy, gluten-full tuna casserole with lots of dairy free franken-food cheese. He ate it. Bless his heart.

Today I wanted to create something SUPER easy to make. A budget friendly, time friendly, low carb meal that fit in with my macros. I wanted something warm. It’s been a crazy few days and this girl needs all the comfort she can get.

THIS. THIS HAS ALL OF THAT. AND IT’S TASTY AF!

zoodles on white plate with wooden spatula

YOU WILL NEED TO MAKE CASHEW CREAM FOR THIS.

But seriously… if you’re not already making my cashew creamer for your coffee and other cooking needs you are missing out! This stuff is thick, creamy,and thickens when warmed.

It’s amazing.

How to make it:

Soak 2 cups whole raw cashews. Submerged in water with a pinch of salt for at least 4 hours or overnight.

Drain. Rinse.

Place soaked cashews in blender. Add in 2.5 cups filtered water. Blend on high until silky smooth

Store in a jar in the fridge up to a week. Boom.

Variations

To make this NUT FREE:

You can make a cream sauce by using sun butter or tahini. Mix 2 tablespoons with 1/2 cup water until smooth. 

Or you can use cauliflower alfredo, recipe HERE. 

To make this EGG-FREE: 

Skip the mayo, mix 1 tablespoon of gelatin with cream sauce or use AIP cheese, recipe HERE.  

Use a 5×7 or 8×8 baking dish. Double the recipe for a full-size casserole!

 

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Tuna Zoodle Casserole

Healthy Tuna Noodle Casserole!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45
  • Yield: 4
  • Category: Dinner
  • Method: Bake
  • Cuisine: American

Ingredients

  • 1 large zucchini
  • 2 cans Safe Catch Albacore Tuna, in water
  • 1/2 cup diced onion
  • 1 minced garlic clove
  • 3 large cremini mushrooms
  • 1 tsp mustard
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tsp dried rosemary
  • 1 tbsp lemon juice
  • 2-3 tbsp paleo mayo (Primal Kitchen or Homemade, search one minute mayo for my recipe)
  • 1 broccoli crown
  • 1/2 cup chopped pecans (or walnuts, or cashews)
  • 2/3 cup cashew cream (see text above for details)

Instructions

  1. First, make sure you have your mayo and cashew cream ready!
  2. Pre-heat your oven to 325F.
  3. Zoodle your zucchini. Lay the zoodles flat on a clean kitchen towel and sprinkle with salt. Let them rest here to they release liquid while you prep the rest.
  4. Mince onion and garlic, add in to the casserole dish.
  5. Thinly slice mushrooms and add them to the dish too.
  6. Open and drain tuna cans, flake the tuna into the casserole dish.
  7. Add in the salt, pepper, 1 tbsp mayo, mustard, lemon juice and rosemary.
  8. Mix well.
  9. Wrap the kitchen towel around the zucchini and squeeze the water out.
  10. Add the zoodles to the casserole dish and toss to combine.
  11. Pour in the cashew cream. Gently Mix.
  12. Cut your broccoli crown into florets and mince them into 1/4 inch pieces.
  13. Toss with chopped pecans in a bowl and mix with remaining mayo.
  14. Spread this mix over the top of the casserole.
  15. Sprinkle lightly with salt.
  16. Place in the oven and bake for 30-35 minutes.
  17. It will be toasty on top and creamy inside! Make sure to use a knife to cut your pieces before serving or your zoodles will pull out the whole thing!

Notes

  • Nutrition Info, per serving: Calories: 272 Fat: 20.7 Grams Carbs: 8.1 Grams Protein: 14.6 Grams

Keywords: Keto Tuna Noodle Casserole


 

 

Dairy Free Caesar Salad Dressing (Keto, Paleo)

keto caesar

Dairy Free, Creamy, Tangy and with that umami kick! Yes! This dairy free Caesar salad dressing is LEGIT!

If you’ve been watching me on social media, you know I’m on a huge OMEGA 3 kick. I got my levels tested and they were off. Omega 6 was three times higher than my Omega 3 and that’s not good.

dairy free caesar

Omega 6 fatty acids help produce Prostaglandiss 1 + 3 a hormone like substance in our body, present in every cell. The reason you have swelling at trauma sites. Importnat for healing, but too much can cause too much inflammation!

dairy free caesar

Omega 3 fatty acids help product Prostaglandin 2, much like 1 and 3… but P2 and anti-inflammatory and comes in once P 1 and 3 have inflammed the affected area to protect it, important P2 comes in to heal.

Guess what’s high in OMEGA 3… ANCHOVIES! The secret ingredient to a legit Caesar salad! Enjoy this dairy free Caesar salad dressing as part of a healthy meal and know you’re getting in some delicious nutition!

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Dairy Free Caesar Salad

dairy free keto caesar salad dressing!

  • Author: Cristina Curp
  • Prep Time: 10
  • Total Time: 10
  • Yield: 16 ounces
  • Category: Sauce
  • Method: Blender
  • Cuisine: American

Ingredients

  • 8 anchovy fillets in olive oil
  • 3 cloves garlic
  • juice of lemon
  • 1 whole egg ( or 1/4 cup coconut cream for egg free)
  • 2 teaspoon dijon
  • 3/4 cup extra virgin olive oil
  • 3 tablespoons nutritional yeast
  • 1 teaspoon black pepper
  • 1 teaspoon fine salt
  • optional 1/2 teaspoon minced fresh rosemary

Instructions

  1. Combine the anchovy fillets, garlic and lemon juice in a mason jar.
  2. Insert the immersion blender until a paste forms.
  3. Remove the immersion blender and add in the egg, dijon, olive oil and nutritioal yeast. Add in salt and pepper and the rosemary if you’re adding it.
  4. Add the immersion blender and blend until smooth and thick.
  5. Store in the jar in the fridge up to 10 days.
  6. Add 2-4 tablespoons to your salads, use to dip your proteins!

Nutrition

  • Serving Size: 1 ounce
  • Calories: 103
  • Fat: 11
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 1

Keywords: dairy free keto dressing

 

15 Delicious Low Carb Meatballs (Whole30, Paleo, Keto)

Omega-3 Keto Porridge from Keto Essentials

Crispy Hemp Seed Crusted Chicken Strips (Paleo, Keto, Whole30)

Keto Egg Roll Poppers (Paleo, Flourless, Dairy Free)

keto egg roll

We’ve all seen, heard of or tried a keto egg roll on a bowl recipe. I mean, they’re taking over the internet. Shredded veggies, usually a blend of something cruciferous, sauteed with ground pork or turkey. Seasoned with delicious takeout flavors like sesame or soy. Yeah, it’s a great, one skillet meal.

keto egg roll

These Keto Egg Roll Poppers take all the yummy flavors of an egg roll and fry it up in a delicious, low carb finger food. A little closer to an original egg roll, but still a far cry from the carbalicious takeout staple.

>>> TRY MY KETO PUMPKIN BREAD <<<

Keep It Simple

This recipe takes simple ingredients but brings complex flavors and a super satisfying finger food that even kids will love. Yup, Jack, my 5-year-old gobbled these right up.

The dipping sauce is made with yogurt, and you can use greek yogurt if you do dairy or coconut yogurt as I did. Or if you’re not into those flavors, try it with mayo. I love a good thick mayo as a sauce base. Even peanut butter or almond butter would work. I mean, you can’t go wrong when you add coconut aminos and ginger to anything. Thrive Market makes THE BEST aminos ever.

Other Take Out Fake Outs for your Keto Life

Check out my Sheet Pan Fried Rice, my Teriyaki Meatball Bowl  or my Beef and Broccoli Bowls .

keto egg roll

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Keto Egg Roll Poppers (Paleo, Flourless, Dairy Free)

egg roll popper

Delicious and easy keto egg roll poppers! Ground pork, broccoli and Asian seasonings in a delicious fried finger food!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 35 poppers
  • Category: appetizer or side
  • Method: frying
  • Cuisine: take out

Ingredients

1/4 cup coconut oil (for frying)

4 cups shredded broccoli (I use leftover stalks for this)

2 pounds ground pork

4 cloves garlic, fine minced

2 tablespoons fresh minced ginger, mince so fine it’s like a paste (or 2 teaspoons ground ginger)

3 teaspoons fine salt

2 teaspoons ground mustard seeds

1 teaspoon black pepper

3 teaspoons coconut aminos

3 ounces pork panko (ground up pork rinds)

2 large eggs

For The Sauce:

1/3 cup coconut yogurt (see post for substitutions)

1 tablespoon sesame oil

1 tablespoon sesame seeds (or everything bagel seasoning)

1 teaspoon fresh ginger

1 tablespoon coconut aminos

splash of fish sauce

Instructions

Heat your broccoli slaw in a large skillet with a tight-fitting lid with 2 tablespoons water for 10 minutes over medium heat. Let it cool then strain it through a fine-mesh sieve, kitchen towel or nut milk bag, you want to remove as much water as possible. Alternatively, you may microwave the slaw for 2 minutes on high heat before straining the water out.

Heat a large skillet over medium heat with the coconut oil while you prepare the mix and the poppers.

In a large bowl combine the pork, broccoli, garlic, ginger, salt, black pepper, mustard seed, coconut aminos, pork panko and eggs.

Mix well until evenly combined. Shape 35 small balls and gently flatten. Check the oil, when a wooden spoon inserted sizzles, it’s ready to fry.

Fry 6-7 poppers in the hot coconut oil, 3 minutes per side. Don’t overcrowd the skillet. I use a 9″ cast iron skillet for this. If your skillet is larger you will need add extra oil so it’s high enough to pan fry. It should come up to half way up the poppers when 6-7 are in the oil.

Fry in batches until all the poppers are done. As you remove from the oil, place them on a paper towel lined plate.

Make the sauce: combine all of the sauce ingredients in a bowl and stir well.

Notes

You can use a MICROPLANE to get the garlic and ginger in a fine mince for this recipe, easier than using a knife!

Nutrition

  • Serving Size: 5 poppers dipped in sauce
  • Calories: 485
  • Fat: 36g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 33g

Keywords: keto egg roll popper

A Nut Free Version of Famous Diet Doctor Keto Rolls

Creamy Cauliflower Noodles with Citrus Basil Sauce (Keto, Paleo, Whole30, AIP friendly)

Braised Pork Chops with Cauliflower Cream (Whole30, Paleo, Keto)

keto egg roll on a bowl

Spiced Beef Stew without Potatoes (Low Carb, Paleo, Whole30, Nightshade Free)

spiced beef stew

A hearty beef stew is essential to the winter months. This low carb beef stew has all the goodness of simmering veggies with succulent grass-fed beef chunks and bone broth but swapping out starchy potatoes for parsnips.

Yes, parsnips aren’t the lowest carb option, but they are high in vitamin C to boost your immune system during the cold season. They are also lower in carbs and starch than potatoes, nightshade free and have a wonderful sweetness to them and compliments the warm spices of this recipe.

spiced beef stew

All together this spiced beef stew is truly a nutritional powerhouse and a healing recipe if I ever wrote one. Anti-inflammatory spices, gut healing bone broth, vitamin-packed veggies and fatty coconut milk to bring it all together!

spiced beef stew

Can I Make This Spiced Beef Stew In The Instant Pot?

Yes, to cook this in the pressure cooker you will follow all the sauteing and browning instructions as written in your pot on saute mode.

Then when it comes to simmering for an hour, you just cancel the saute function, close the lid of your pressure cooker and set it to cook on high for 20 minutes. Open the lid, stir well, add the arugula and presto.

spiced beef stew

Can I Make This Spiced Beef Stew In The Slow Cooker?

Yes, similar to the pressure cooker instructions, you will do the sauteeing and browning stove top. Transfer everything to your slow cooker. Cook on low for 6 hours.

Open the slow cooker, add the arugula and serve.

spiced beef stew

For Stove Top Instructions, see the recipe box below!

I made it in a Le Creuset Dutch Oven! Stay tuned because next week I’ll be giving away a whole Le Creuset dinnerware set and Dutch oven on my Instagram! 

Faux Bean + Ham Soup (Paleo, Keto, AIP friendly)

Pressure Cooker Indian Butter Chicken (Whole30, Paleo, Keto, AIP)

Free Bacon For Life When You Sign Up For BUTCHER BOX this Month! 

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Spiced Beef Stew without Potatoes (Low Carb, Paleo, Whole30, Nightshade Free)

spiced beef stew

A delicious and low carb spiced beef stew without potatoes!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 90 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 5 servings
  • Category: beef
  • Method: slow cook

Ingredients

3 tablespoons lard, tallow or coconut oil

1 large onion, small diced

2 parsnips, medium, 1/8 inch slices (about 1 cup sliced)

2 small carrots, 1/8 inch slices (about 1/2 cup sliced)

3 cloves garlic, minced

3 bay leaves

2 pounds grass-fed beef stew meat ( I use this one)

2 teaspoons sea salt

1 teaspoon black pepper

1 teaspoon ground turmeric

1 teaspoon ground cumin

1/2 teaspoons Chinese 5-spice (I use this one)

2 sticks cinnamon

Juice of 1 lemon or 2 tablespoons vinegar

4 cups bone broth

1/4 cup coconut cream (I use this one) or Thrive Brand

2 cups fresh arugula or baby spinach

Crushed Baruka nuts, almonds to garnish (optional)

Instructions

Heat your dutch oven over medium heat.

Add in the cooking fat followed by the onions, carrots, parsnips, garlic and bay leaves. Saute for 8-10 minutes or until tender.

Separate 1 ladle -full of sauteed veggie, and set aside.

Add in the beef, salt, ground seasonings and cinnamon sticks. Stir well and saute until the beef is browned about 5 minutes.

Add in the lemon juice or vinegar and stir to deglaze the pot, stirring to unstick all the seasonings browned at the bottom.

Add in the bone broth and bring to a simmer. In your blender combine the separated veggies, the coconut cream and 2 ladle-fulls of simmering broth from the pot. Blend until smooth. Then add this creamy mixture to the soup.

Stir well and reduce the heat to medium-low. Cover the pot and cook here, stirring occasionally for an hour.

This can really sit here, warm on low heat for as long as you need it too, Dutch ovens are like slow cookers. Even if you turn off the heat, if you keep the lid on the soup will remain warm for a long time.

When you’re ready to serve, open the lid, remove the cinnamon sticks and bay leaves;  stir in the fresh greens and dig in!

Nutrition

  • Serving Size: 1 bowl/ serving
  • Calories: 419
  • Fat: 20g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 45g

Keywords: spiced beef stew

LOW CARB BEEF STEW

 

Crispy Sheet Pan Cauliflower Fried Rice (Paleo, Keto, Whole30)

crispy fried rice

Crispy Sheet Pan Cauliflower Fried Rice is your new favorite side dish, or you know, entire meal. Easily beefed up for a full-on takeout fakeout meal!

easy fried rice

You know my love for sheet pan meals runs deep and I also love fried rice. Not that the one skillet meal isn’t easy enough, but getting cauliflower rice to crisp stovetop is hard, impossible, takes too long. So here I’ve created an equally easy cauliflower fried rice recipe that is addicting AF.

This cauliflower fried rice uses hemp hearts, extra sesame seeds, coconut aminos and loads of flavor for a super satisfying, nutrient-packed, comfort food side dish that comes together in less than 30 minutes. Add some shredded chicken or left-over ground pork for a full meal!

 

sheet pan fried rice

Crispy Sheet Pan Cauliflower Fried Rice

It’s really the only way to eat it, and this cooking method, along with the seed to cauliflower rice rations ensures a wonderful texture and also lots of satisfying fiber, fats, and protein!

Crispy Sheet Pan Cauliflower Fried Rice is easy to make, and versatile. You can add more diced veggies, add more eggs, and if you can’t to hemp, skip them all together and double the amount of cauliflower rice.

whole30 fried rice

keto fried rice

Ingredients

Hemp hearts, which are shelled hemp seeds are truly a superfood with all essential aminos acids, protein, omega 6 and omega 3 fats too! I use THIS BRAND.

I have been using coconut aminos as a soy-free alternative in my cooking for a long time. Coconut aminos are made from coconut flower nectar! A condiment rich in potassium and other micronutrients, it’s important to source a good coconut amino that isn’t just coconut tree sap watered down. In the recent months, I realized Coconut Secret Coconut Aminos was watery and very sweet. So I switched to THRIVE MARKET Coconut Aminos, and wow! It’s thicker, saltier and so so delicious! You can try Thrive Market for FREE for ONE MONTH, SIGN UP HERE <<

soy free fried rice

keto fried rice

Crispy Chicken Thigh and Vegetable Sheet Pan Dinner (Keto, Paleo)

London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

Roasted Chicken and Vegetable Sheet Pan Dinner (Whole30, Keto, Paleo)

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Crispy Sheet Pan Cauliflower Fried Rice (Paleo, Keto, Whole30)

soy free fried rice

Delicious, flavorful and easy! This Crispy Cauliflower Fried rice is made easy as a sheet pan recipe!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 4
  • Category: side dish
  • Method: sheet pan
  • Cuisine: asian

Ingredients

1 ½ cup frozen riced cauliflower

1 ½ cup hemp seeds

1 shallot or small onion, minced

1 medium carrot, small dice

4-5 broccoli florets or stems, small diced

1 teaspoon fine salt

½ teaspoon ground ginger

½ teaspoons black pepper

¼ cup sesame seeds

3 tablespoons bacon fat, lard or other fat

3 tablespoon coconut aminos, divided

1 tablespoon sesame oil

2 eggs, scrambled (yes, cooked)

2 green onion, sliced thin

Instructions

Pre-heat oven to 400F.

On a large sheet pan with a rim, toss together the cauliflower rice, hemp hearts, diced onion, carrots, broccoli, salt, ginger, pepper and sesame seeds.

Drizzle the fat over everything and toss again to combine then spread the mixture out evenly over the entire sheet pan in one, thin, even layer.

Drizzle 2 tablespoons coconut aminos over everything.

Roast at 400F for 25 minutes or until parts of the rice are browned and toasty (yes, practically burnt, but so good).

Remove from the oven, and use a thin spatula to scrape up and mix all of the toasty rice together, add in the remaining coconut aminos, the sesame oil and the scrambled eggs, lifting and folding in all the ingredients!

Sprinkle with green onion and dig in!

Notes

*you can use fresh instead of frozen cauliflower rice. Same cook time.*

*you may omit the hemp seeds and double the cauliflower rice*

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 582
  • Fat: 47.3
  • Carbohydrates: 11.5g
  • Fiber: 6.2
  • Protein: 26.4

Keywords: crispy cauliflower fried rice

 

16 Dairy Free Keto Sheet Pan Meals

Sheet Pan Meals are my favorite way to get a lot of food going with minimal effort! Oven cooking is hands off and perfect for fall and winter months. These Dairy Free Keto Sheet Pan meals have it all! Protein, veggies, colors, flavors! They are paleo and Whole30 compliant! The perfect recipe round up for your whole food lifestyle!

Enjoy these 16 Dairy Free Keto Sheet Pan Meals! 

Sheet Pan Veggie + Bacon Omelette -The Castaway Kitchen

Chicken Chorizo Sheet Pan Dinner- Eat Drink Paleo 

Salmon and Asparagus- I Breathe I’m Hungry 

Teriyaki Chicken Bake- The Real Food RD’s 

Cashew Chicken Sheet Pan Dinner- Food Faith Fitness 

One Pan Sausage and Veggies- Whole Kitchen Sink 

Sheet Pan Meal Prep- The Castaway Kitchen 

Sheet Pan Taco Bowl (AIP-Keto)- The Castaway Kitchen 

Chicken and Pepper Sheet Pan Dinner- Peace Love and Low Carb 

Cod and Asparagus- Pretend It’s A Donut 

Ranch and Veggie Pork Loin- Pretend it’s a Donut 

keto sheet pan mealLondon Broil with Coconut Bacon Brussels- The Castaway Kitchen

Hasselback Sausages and Turmeric Veggies- The Castaway Kitchen 

Tandoori Chicken and Cauliflower- Tasty Yummies 

One Pan Mustard Salmon and Veggies- Tasty Yummies 

Superfood Baked Salmon- The Cotter Crunch 

Salmon and Garlic Broccoli- The Natural Nurturer 

Sheet Pan Chili Lime Shrimp- The Laughing Spatula

Sheet Pan Turkey Burgers and Crispy Veggies- The Castaway Kitchen 

Quick Start Guide to Dairy Free Keto

 

The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad

Perfect Steak Salad in partnership with MEATER.

 

I cook quite a bit of meat in my home. Quality animal proteins are an important part of my nutritious diet. As a former restaurant chef, I have quite a bit if kitchen prowess to know how to cook just about any cut of meat. But let me tell you, any good chef knows that using a thermometer is key. Especially when cooking larger cuts of meat, or cheaper cuts that get tough when overcooked.

medium rare meat

 

A question I get constantly as a food blogger is how to cook steaks, roasts etc. The truth is that cook times will vary greatly depending on the method, the size of the cut and the equipment being used. Unless you have a thermometer, you need to have a strong intuition about what you’re doing.

 

Learn More about MEATER Here.

 

MEATER takes the guesswork out. I’ve used, broken and thrown out more kitchen thermometers than I would like to admit. Inaccurate readings faded digital numbers and more. What I love about MEATER is that not only does it tell you how long to cook your meat, but also how long to let it rest. You can enter your own internal temp or use their intuitive software to decide how long to cook.

steak salad

It’s like having an expert right there with you as you cook your steak! No more are the days of burnt meat, tough roasts or dry chicken. I find myself using MEATER all the time. I love that I can walk away from my kitchen and the app will let me know when it’s time to remove my food from heat. It gives me flexibility and insight and it’s fun to use. Jack loves watching the rings change colors.

To purchase your MEATER, visit their site at https://meater.com/

steak salad

This Steak Salad Though

 

It’s what dreams are made of. Peppery arugula, crispy and sweet delicata squash rings. Perfectly cooked, fatty ribeye and a creamy tangy “honey” mustard that really ties it all together beautifully.

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The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad

Cook the perfect steak and serve it over this seasonal salad!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 2

Ingredients

Fine salt

2 6oz ribeye steaks

1 tablespoon cooking fat

2 sprigs rosemary

4 cups fresh arugula

4 slices delicate squash, seeded

1 green onion, sliced

For the Dressing:

¼ cup Dijon mustard (for AIP use horseradish)

2 tablespoons avocado oil

2 tablespoons lemon juice

2 tablespoons coconut aminos

2 tablespoons mayonnaise (for AIP sub coconut cream)

½ teaspoon oregano

Instructions

Heat a large cast iron skillet over medium heat while you prepare the steaks.

Salt the steaks liberally all over. About 1 teaspoon between both steaks.

Insert rosemary into one of your steaks, in the thickest part.

Place the steaks on the hot cast iron.

Check the MEATER App for cooking time, flipping halfway through, or when halfway to desired done temperature, 135F for medium rare.  Use tongs to flip the steaks.

Once you have flipped them put a rosemary sprig on each steak until it is done cooking.

Remove the steak from heat and let it rest. Leave the skillet on the heat.

Add the squash rings to the hot skillet and cook 3 minutes a side until browned and the squash is tender.

Cut the steaks into ¼ inch slices.

On two large plates distribute the arugula salad.

Add the steak and the rings.

Sprinkle with salt and add the green onion.

Stir all the dressing ingredients together and drizzle over everything.

Enjoy!

Keywords: perfect steak salad

https://thecastawaykitchen.com/2016/08/kona-crusted-steak-sage-fried-eggs-on-the-grill/

Island Braised Short Ribs

Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

Roma-what?

Romesco sauce is a delicious sauce, usually brick read in color, made of red peppers and nuts from Catalonia!  I’ve re-created here, nightshade free and totally delicious. My first encounter with romanesco was on the gourmet food truck I worked on in San Diego, Harvest Kitchen.

romanesco

Marguerite Griftka, the veteran chef who was to replace me as I was about to have a baby created the most epic tacos with this delicious sauce.  This rich sauce is perfect on fish, but I think it doubles as a BBQ sauce pretty darn well.

Romesco has a tangy, yet warm flavor. It’s a little toasty and totally delicious. This cacao butter and cashew version, made using fried red onions vs red peppers it finger licking good too!

pepper free romanesco

Cacao Butter

Other than being the perfect alternative to my avocado, coconut and dairy afflicted friends. This monounsaturated fat is packed with antioxidants. It also thickens when cooled and lends itself to making this sauce rich and creamy!

Other uses for cacao butter are  Rocket Fuel Lattes and Homemade Chocolate. 

Nightshade Free Tamarind BBQ Sauce

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Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

This fun twist on Romesco sauce is somewhere between the traditional earthy and smoky sauce and BBQ sauce. A mix of fried red onions, toasted cashews and warm spices. Get all the antioxidant goodness of cacao in this deliciously savory recipe!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50 minutes
  • Yield: 6 servings

Ingredients

The Sauce:

½ cup melted Navitas Cacao Butter
½ red onion, sliced
¼ cup raw cashews
½ teaspoon garam masala
½ teaspoon toasted ground cumin
½ teaspoon fine salt
¼ cup coconut aminos
1 tablespoons apple cider vinegar
1 tablespoon date syrup (or preferred sweetener- optional)

The Chicken:

2 pound boneless skinless chicken thighs

3 tablespoons bacon fat

2 teaspoons salt

1 teaspoons black pepper

Instructions

Heat a small sauce pot over medium heat with the cacao butter.
Once hot, add in the onion and cashews. Fry, stirring occasionally for 5 minutes, or until the onions and cashews are golden and toasty.
Pour everything into a blender, add in the seasonings, aminos, vinegar and sweetener if you’re using it. Blend until smooth.

To make the chicken:

Pre-heat oven to 425F.

Toss the chicken thighs, bacon fat, salt and pepper together then lay the thighs flat on a sheet pan, so none of them over lap or touch.

Roast for 30 minutes, then flip over and roast another 10. Use a spatula to scrape them up off the sheet pan.

Serve over greens, drizzle the sauce all over them!

Notes

Substitutions: Almonds or hemp hearts may be used instead of cashews and in equal amounts.

If you can eat nightshades, try using smoked paprika instead of the garam masala!

Keywords: nightshade free, bbq sauce, romanesco

Thai Turkey Burger (Whole30, Paleo, Keto)

Nightshade Free Tamarind BBQ Sauce

Chicken Satay + Grilled Zucchini (Whole30, Paleo, Keto, Nut Free)

15 Delicious Low Carb Meatballs (Whole30, Paleo, Keto)

15 LOW CARB MEATBALLS

I love meatballs! Going low carb hasn’t stopped me from eating all the meatballs! Here are 15 of my favorite low carb meatball recipes that are dairy free, Whole30 compliant and keto too! Enjoy!!

Click the links or images below to be taken to the full recipe post! 


keto noodle bowl

Low Carb- Keto- Whole30 Teriyaki Meatballs- The Castaway Kitchen 

Chicken Meatballs- Everyday Sarah Jane 

Instant Pot AIP Meatballs- The Castaway Kitchen 

Slow Cooker Buffalo Meatballs- Paleo Leap

Chipotle Meatballs- The Defined Dish 

Skillet Italian Meatballs- Whole Kitchen Sink

Grapefruit and Leek Pork Meatballs- The Castaway Kitchen

Italian Meatballs Zoodle Soup- Peace Love and Low Carb

Spicy Turkey Meatballs- Eat Drink Paleo

Keto Asian Meatballs- The Diet Doctor 

Whole30 turkey meatballsDairy Free Whole30 Turkey Meatballs with Pistou- The Castaway Kitchen 

Dairy Free Swedish Meatballs- The Castaway Kitchen 

meatballs and cauliflower riceCarne Asada Meatballs- The Castaway Kitchen

Mini Pumpkin Meatballs- The Castaway Kitchen 

 

Dairy Free low carb meatballs

Meatball Frittata (Whole30, Paleo, Keto)