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

Crispy Creamy Green Bean Casserole (Keto, Paleo, Whole30)

The New Classic

At some point when you are making a number of substitutions for a dish, like this keto friendly, dairy free, green bean casserole, you just have to take some creative liberty. I wanted this dish to be delicious and reminiscent of the Thanksgiving classic, yet not a failed copy, but more of a rendition. It’s creamy, it’s crispy. It’s got all the key components. Most of all, it’s not a total pain in the butt to make. This low carb green bean casserole is the new classic.

healthy green bean casserole

low carb green bean casserole

 

 Easy Peasy

For one, you roast the green beans with bacon to make them crispy. While those are cooking in the oven, you cook the onions and make the sauce. The onions practically cook themselves. The cream of mushroom is more of a cauliflower béchamel, thick with egg yolks and plenty of flavors.
Simply assemble the casserole by combining all three components and voila! You have a delicious, creamy, totally decadent, yet paleo,  and low carb green bean casserole.

low carb green bean casserole

I hope this dish makes its way to your holiday table this season!

 

keto green bean casserole

 

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Crispy Creamy Green Bean Casserole (keto, paleo, whole30)

low carb green bean casserole, gluten and dairy free

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 1 hour

Ingredients

The Green Beans

  • 2 pounds green beans,fresh, trimmed
  • 5 slices sugar free bacon
  • 2 cups sliced cremini mushrooms

The Onions

  • 2 cups sliced onion, 1/4 inch thick slices
  • ¼ teaspoon salt
  • 3 tablespoons avocado oil or butter

The Sauce

  • 2 cups diced cauliflower
  • 1 cup coconut milk
  • 4 cloves garlic
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon nutmeg
  • 1 tablespoon nutritional yeast
  • 3 egg yolks

Instructions

  1. Pre-heat your oven to 400F.
  2. Combine the cauliflower, garlic cloves and coconut milk in a sauce pot, cover with a lid and heat over medium heat. Cook here until the cauliflower is fork tender.
  3. In the meantime, arrange your green beans side by side vertically in rows, in one flat layer over 2 sheet pans. Sprinkle the mushrooms all over. Cut the bacon into small pieces and distribute it evenly over all of the veggies. Sprinkle with a pinch of salt. Roast for 20 minutes, middle and bottom rack. Rotate the pans after 10 minutes.
  4. In the meantime heat a large skillet over medium heat. Add in the oil or butter then the onions. Sprinkle in the salt. Use tongs or forks to gently toss. Then cover with a tight fitting lid. Stir every 5 minutes until green beans are ready. They will begin to get tender, then translucent, then browned and finally soft and sweet with some toasty bits!
  5. By now the cauliflower should be soft. Carefully transfer all the contents of the sauce pot to a blender. Add in the seasoning and the nutritional yeast. Blend on high until smooth, add in a little bit of water or broth if needed. Then add in the egg yolk one at a time until fully combined
  6. When the green beans are ready remove them from the oven. They will be browned and crunchy, try not to eat them all.
  7. Arrange them in a casserole dish, I like to arrange them in little bunches with the greens beans (with the mushrooms and bacon pieces) all facing the same way, makes it easier to serve. Pick a few pieces of bacon out and set them aside.
  8. Pour the cream sauce all over the green beans and use a spatula to spread it out. Then top with the caramelized onions and those bacon pieces you set aside.
  9. Pop the casserole in the oven and bake for 20 minutes.
  10. Remove from the oven, and serve!

Keywords: low carb green bean casserole

 

 

Keto Oven Fried Chicken (Paleo, Gluten Free, Whole30)

Paleo Panna Cotta with Caramel Sauce and Roasted Cherries

Basil Chicken Meatballs with Caramelized Lemon & Grapes

Lemon Thyme Custard (Dairy Free, Paleo, Gluten Free)

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

 

Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

Chia seed pudding is such an easy peasy, treat like food! It’s definitely under the real food category though. Chia seeds are definitely a super food and this recipe adds in hemp hearts for added protein, and then cold brew and coconut butter for a fat, protein and fiber packed no-cook meal that will keep you satisfied for hours.

cold brew chia seed pudding keto chia seed pudding

This meal in a jar is dairy free keto and delicious. If you omit the collagen, it’s even vegan! Whoa. I know. Who am I?

chia seed pudding

What’s so Super about these Super Foods?

Chia seeds are a great source of calcium and potassium and are pretty much all fiber with some protein and fats.

Hemp hearts are a great source of omega fats and the only plant-based source of protein with all amino acids and are over 25% protein! Also low in carbs, that are entirely fiber too these are the perfect addition to your low carb chia seed pudding.

I also use coconut butter and coconut milk to add natural sweetness and more healthy fats, you want a good ratio of fats to protein to fiber, this will keep you in ketosis and keep you full!

The cold brew, I like using THIS ONE, gives a nice energy boost, I love having this in the morning after my workout, but you can also use chai tea, matcha or just plain water if you don’t do caffeine.

The Ceylon cinnamon is great for blood sugar control and adds delicious flavor. Unrefined salt for trace minerals. Vanilla extract for flavor. Stevia leaf extract is optional for additional sweetness.

protein chia pudding

Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!

 

Quick Start Guide to Dairy Free Keto

Keto Hamburger Soup (Dairy Free, Paleo, Whole30, Nightshade Free)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)

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Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

A dairy free, keto, chia seed pudding packed with protein and healthy fats! Dairy Free!  All brands used linked above in post text!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 3 servings
  • Category: no cook

Ingredients

2/3 (scant) cup chia seeds (or 9 tablespoons)

2/3 cup hemp hearts

1 cup full fat, unsweetened coconut milk

2 cups cold brew

2 teaspoons vanilla extract

30 drops liquid stevia (optional)

1/2 teaspoon Himalayan salt

1 teaspoon ceylon cinnamon

2 tablespoons collagen peptides (optional)

1/4 cup coconut butter (optional)

Instructions

In a large bowl whisk together the chia seeds and hemp hearts.

Add in the coconut milk, cold brew, vanilla, stevia, salt, collagen and cinnamon, whisk continuously for 1 minute. Set aside.

In a small skillet melt the coconut butter over medium heat until it smells toasty and a few parts are lightly browned.

Begin whisking the chia seed pudding again and add in the toasted coconut butter as you whisk. Whisk for one minute, then quickly distribute the pudding between 3 jars.

Close with lids and let them set in the fridge at least 4 hours before enjoying!

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 450
  • Fat: 26g
  • Carbohydrates: 28g
  • Fiber: 20g
  • Protein: 24g

Keywords: dairy free protein chia seed pudding

A Nut Free Version of Famous Diet Doctor Keto Rolls

keto bread and soup

The DietDoctor.com has become the number one website for low carb resources on the internet! Their success comes well earned as they are a team led by Dr. Andreas Eenfeldt and his wife Kristin (who is so nice)!

The site is a fountain of legitimate information and thousands of recipes. Namely their most famous recipe, the keto bread. The diet doctor keto bread roll recipe made with almond flour.

This recipe originally formulated by the Keto Queen herself, Maria Emmerich has quickly become an internet sensation. Find that recipe HERE.

diet doctor keto bread

INSPIRED BY DIET DOCTOR

I am a new contributor to them. I have just begun creating Latin recipes for their site and will be writing dairy free, nut free and otherwise allergen-friendly recipes for Diet Doctor. They are really nice folks.

While I’m having a great time working with them, those rolls had me craving some, bad. And I still don’t do so well with almond flour based baked foods. So! I made a nut-free keto bread. A copycat version of the famous Diet Doctor keto bread. I had to tweak the recipe ever so slightly to make it work with the new adjustments, but hot damn, I nailed it!

 

Dairy Free Blueberry Pancakes (Keto, Paleo, Gluten Free)

 

keto bread

It’s REALLY HIGH IN FIBER. ALL fiber actually! So calm down when you see the carb count. Either way, this kind of thing isn’t meant to be eaten all the time. I bet it will help move things along if you know what I mean (insert poop emoji here).

diet doctor keto bread

keto bread and soup

Pickle Juice

I used coconut flour, in the appropriate amount. Added a bit more psyllium husk, sifted the flour and used pickle juice instead of vinegar.

Trust me! You can use vinegar, but I love the pickle flavor. It’s subtle and REALLY drives home the bread …. er sandwich flavor!  This Diet Doctor Keto Bread is legit! IF my coconut flour version came out this good, I bet their almond meal version is dreamy AF too!

keto bread

Quick Start Guide to Dairy Free Keto

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A Nut Free Version of Famous Diet Doctor Keto Bread

diet doctor keto bread

A nut free copycat recipe of the famous Diet Doctor Keto Bread, because us almond free folks deserve good bread too 🙂 *The original recipe was adapted from Maria Emmerich*

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 55
  • Total Time: 1 hour 5 minutes
  • Yield: 5

Ingredients

1/2 cup coconut flour

6 tablespoons psyllium husk powder

2 teaspoons baking powder (see notes for corn free)

1.5 teaspoon fine salt

2 teaspoons pickle juice (or vinegar)

3 large egg whites, lightly whisked

1 cup boiling water

3 tablespoons coconut oil (or coconut oil spray)

Sesame seeds (optional)

Instructions

  1. Pre-heat oven to 350F, convection (or 375 F bake).
  2. Sift together the coconut flour, salt, and baking powder into a large bowl. Add in the psyllium husk and whisk to combine.
  3. Add the egg whites and pickle juice  to the flour and quickly whisk in.
  4. Pour in all of the boiling water.
  5. Whisk together quickly until a lumpy almost curdled looking dough forms. Then switch to a spatula or use your hands to fold it a few times and smooth it out, so it’s like playdough.
  6. Line a sheet pan with parchment paper. Use a large scoop to make 5 buns, scooping them onto the parchment paper. Or just use your hands to shape 5 small buns, about 1/3 cup each.
  7. Spray with coconut oil liberally. Or gently brush with coconut oil.
  8. Sprinkle sesame seeds on top, or poppy seeds etc.
  9. Bake for 60 minutes on the bottom rack, until browned on the outside and firm. Cooking time may vary slightly depending on your oven, you can always crack one bun open to check before pulling them all out.
  10. Remove from the oven an let them cool for 20 minutes or more before handling. This is important because the rolls will finish cooking inside while they cool. IF you open them too soon they will be a little gooey in the middle.
  11. Last a week stored in the fridge, wrapped up. Toast to heat!

Notes

I sift together equal parts cream of tartar, baking soda and arrowroot starch for homemade corn-free baking powder!

Nutrition

  • Serving Size: 1 bun
  • Calories: 119
  • Fat: 4.4
  • Carbohydrates: 11.8
  • Fiber: 8.8
  • Protein: 3.8

Keywords: diet doctor keto bread

Flourless Double Chocolate Muffins

Bacon Wrapped Meatloaf (Keto, Paleo, Whole30, Egg Free)

Dairy Free + Gluten Free School Lunches

Hey parents everywhere, and/or working professionals that like to pack a fun lunch. I hope this post is useful to you. NOTE these lunches are NOT ALL PALEO OR KETO. These are DAIRY AND GLUTEN FREE LUNCH BOX IDEAS.

My child is what we call paleo-ish. Other than a slight aversion to dairy, he can eat anything, but we chose to make whole food choices for him. Food choices low in sugar, that avoid the food coloring, and franken-food ingredients that go into simple everyday lunch foods.

It’s pretty appalling that the products marketed to children are usually the worst. Void of any real fat or fiber pumped full of sugar and then they add “fortified” which means the add synthetic forms of nutrients that would probably be in the food organically if they just left it alone. Okay, off my soapbox.

We use pyrex glass containers and silicone Stasher bags!

Stasher Bags, Here. 

Healthy Options That Don’t Suck

My baby was starting kindergarten. It’s scary enough. I didn’t want him to get to lunch hangry, and open up a box full of food that didn’t excite him.

Luckily I did all my back to school shopping on Thrive Market. Their selection of real food, yet convenient and also affordable was a life saver. This was my haul for the first two weeks:

healthy kid food

With the addition of some groceries like bone broth, butternut squash, marinara, salami, all sorts of fruit etc… These are the dairy free and gluten free lunch box ideas I had (for now)…

Entree:

Paleo Pizza, Garbanzo Bean Pasta (with veggie cheesy sauce from Made Whole), Split Pea + Butternut Soup, Hard Boiled Eggs, and Plantain Chips.

The sides and snacks:

Meat sticks and chia pouch, applesauce and snack mix. Raisins or Fresh fruit.

The dark chocolate is for me. Thrives 95% dark chocolate is amazing and soy free. Perfect for my no-sweetener intention. The cashews too, for my dairy-free creamer. Mom essentials ya know.

Sweet Treat:

These weren’t really planned, but I made some protein muffins for Jack and some gluten-free apple spice bread. These went in his lunch usually for snack time. Making homemade treats I could fill with protein, use date syrup or raw honey in…. in other words have quality control over… it makes him feel like he still gets dessert, while I know he’s getting extra protein!

Schedule + Meal Prep

To make things a no-brainer I made a calendar. Much like the lunch ladies in the cafeteria. I picked two lunches and two snacks. Those would alternate each week. The next week he would have a different set of choices to alternate.

When I prepped something (like split pea and butternut soup or protein muffins) I made a big batch and froze half. That way in 2 weeks time, I would already have all the food ready to go! (Genius, I know). Scroll Down for a printable schedule!

My dairy and gluten free lunch box schedule!

healthy lunch
Garbanzo Bean Pasta with Dairy Free Cheesy Sauce, Watermelon and Chia Pouch for lunch. Apple, Protein Muffin and meat stick for snack!
Split pea and butternut squash soup, blueberries and rice crackers for lunch. Protein muffin, meat stick and applesauce for the snack.
gluten free kid lunch
Apple spice bread, hard-boiled eggs and watermelon for lunch. Meatstick, chia pouch and plantains chips for the snack.

Here’s a low carb option… if you have an avocado lover of a kid. I hear if you wrap tightly and face down the avocado does not get super gross. I made a joke about this on my stories… I got a few replies… so.. here you go. Avocado in a lunch box for you super healthy people 😉

If your kid is hardcore! Paleo/ Keto lover of avocado… here is an option for you! Jack won’t eat this… but I would 🙂 Dip the meat stick in the avo!
Jack’s paleo pizza with cauli-cheese + meal prep for the family! Making the labor-intensive lunch items ahead of time will save your buns on Monday morning!

Save tons of money and get awesome food for your family with Thrive, try your FREE TRIAL TODAY! 

Click IMAGE TO DOWNLOAD PDF!

lunch schedule

 

 

Bacon, Basil, & Greens Egg Roll-Ups (Paleo, Keto, Whole30)

Easy Keto Shortbread Cookies (Dairy Free, Egg Free)

Banana Bread Pancakes (Super Fluffy, Nut Free, Paleo Pancakes)

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

dairy free pesto pasta

These Creamy Cauliflower Noodles with a Citrus Basil Sauce are truly decadent tasting, yet light on your digestive system. The perfect keto pasta dish. It’s dairy-free, nutrient dense and full of flavor.

keto noodles

Simply roast cauliflower florets with avocado oil and sauce. Whiz up the creamy basil sauce. Rinse and drain your noodles. Toss and bake it all together. It’s really that easy to make. Not to mention, even better as leftovers.

basil pesto noodles

This vegan keto pasta dish is a blank slate! Add eggs to it, mix in shredded chicken or ground sausage. You can even add real cheese if you eat it. A perfect base to let your imagination go wild.

dairy free pestoModifications:

AIP or nut free: omit the cashews in the pesto, use 1 tablespoon coconut butter and 1/2 a ripe avocado

Whole30: Instead of shirataki noodles use a veggie noodle that won’t get soggy. I recommend shredded cabbage, kohlrabi noodles or carrot noodles!

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Creamy Cauliflower Noodles with Citrus Basil Sauce

dairy free pesto pasta

A creamy and decadent bowl of “pasta” without the carbs or the dairy!

  • Author: Cristina Curp
  • Prep Time: 5
  • Cook Time: 45
  • Total Time: 50 minutes
  • Yield: 4-6 servings
  • Cuisine: Italian

Ingredients

The Cauliflower:

1 large head of cauliflower, cut into small florets

2 tablespoons avocado oil

1 teaspoons sea salt

1 teaspoons granulated garlic

For the Sauce:

1 bunch fresh basil, about 3 cups (purple, Thai or regular)

3 cloves garlic

1 cup pre-soaked, and drained cashews

1 cup avocado oil (this one)

2 teaspoons fish sauce (this one)

1/2 teaspoon fine salt

1 tablespoon lemon zest

The noodles:

2 packs Miracle Noodle (this one) or your choice veggie noddles

Instructions

Pre-heat the oven to 400F.

Toss the cauliflower florets with oil, salt, and garlic. Spread out in a large casserole dish. Roast for 35 minutes or until golden.

While it roasts blend all of the sauce ingredients in the blender until smooth. Set aside.

Open your shirataki noodle packets, drain them, and place the noodles in a large bowl. Cover with fresh water and soak for 5 minutes then rinse and drain.

Once the cauliflower is golden, open the oven, remove the casserole dish, add in the noodles and all of the sauce. Use tongs to mix everything together well then spread out evenly in the casserole dish.

Put it back in the oven and bake for 15 minutes. Remove from the oven and serve!

Notes

See post for AIP and Whole30 Modifications!

Keywords: cauliflower keto pasta

keto pasta

More Low Carb Noodle Dishes:

Whole30 Turkey Meatballs with Pesto Noodles (Dairy, Nut and Egg Free)

 

Tuna Zoodle Casserole (Whole30, Paleo, Keto)

Teriyaki Meatballs Noodle Bowl (Keto, AIP, Paleo)

French Onion Dip Chicken Salad (Whole30, Paleo, Keto)

whole30 chicken salad

Not sure about you, but since we’ve gotten here to Northern Virginia, it’s been pretty cool. Especially since we’re used to the raging Hawaii summers. However, that doesn’t mean we’re not in full summer swing. Easy, cool and no-cook meals are still a go-to this time of year. Enter this French Onion Dip Chicken Salad!

It’s made using Primal Palate French Onion Seasoning mix. The quality ingredients are so simple, it blows my mind how amazing it tastes!!!! Onion, Pink Himalayan Salt, Garlic, Chives, Parsley, that’s it! I guess you could make your own… but take it from me, their mix is RIGHT ON POINT!!!

whole30 chicken salad

chicken salad

French Onion Dip Chicken Salad, Hello Summer!

By mixing the French Onion seasoning with some quality paleo mayo… in this case the new Primal Kitchen Garlic Aioli and lemon juice you have a killer dip. Don’t have PK mayo near you, make your own mayo with THIS recipe.

Can’t eat eggs? Use full fat, unsweetened coconut yogurt!

Add in shredded chicken, some shaved fennel and cucumber and folks, you have got one killer French Onion Chicken Salad. It tastes like your favorite junk food dip, but it’s also crisp, light and just so damn fresh!

keto chicken salad

whole30 chicken salad

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French Onion Chicken Salad (Whole30, Paleo, Keto)

chicken salad

Delicious, easy, fresh… FRENCH ONION CHICKEN SALAD!

  • Author: Cristina Curp
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings

Ingredients

2 poached chicken breast (how to here)

3 tablespoons paleo mayo (or coconut yogurt)

juice of one lemon

3 tablespoons French Onion Seasoning Mix (this one)

1 cucumber, peeled and seeded

1/4 cup shaved fennel

Add ons:

Arugula

Avocado

Berries

Paleo Crackers (these)

Instructions

Poach the chicken breast, then let it cool. If you don’t know how to poach chicken you can do it two ways, stove top in a skillet with a lid and some water (link above) or throw it in your pressure cooker with some water.

Drain the chicken, then let it cool. Use your fingers or two forks to shred it, pulling it into threads and small chunks.

In a large bowl whisk together the mayo (or yogurt), lemom juice and seasoning until well combined. Take a taste, yum!

Slice your seeded and peeled cucumber into 1/4 thick half moon slices, add it to the bowl with the fennel too. Add in the shredded chicken and toss everything until well coated in the French Onion dip.

Serve with crackers, I love Jilz paleo crackers, they’re like 7g of carbs per 10 crackers. Avocado, berries and arugula go well too and make a really pretty spread!

Store in the fridge in an airtight container for up to 4 days.

Keywords: whole30 chicken salad

keto chicken salad

Other Summer Favorites

Sticky Chicken Skewers

Orange Marinated Bison Tri-Tip

Roasted Strawberry-Rhubarb Salsa Chicken (Whole30, Keto, Paleo)

 

Flourless Double Chocolate Muffins

keto muffin

Today is my husband’s birthday! We’re in a new house, with no furniture and bare essentials in the kitchen. Luckily, I have some friends in town that lent me a skillet and a few kitchen wares to include a muffin pan. Hence… MUFFINS! Yup… I was itching to get recipe developing in the new place, and with J’s bday, it just seemed right that it would be a sweet treat. Although these aren’t for his birthday! Ha! Jack really wanted to bake. Today we’re also making the muffins from my cookbook. 

Chocolate Lover’s Muffin

Rich and gooey, made even richer and gooey by the melting chocolate chunks! These flourless muffins are made of eggs, cacao, tahini, and love. Little hands helped stir this recipe together and the hopes of a 5-year-old made it work. Sometimes, I swear, I don’t know how these things turn out. I’m a mix everything up and hope for the best kind of cook. I’m instinctual and the opposite of calculated.

paleo chocolate muffin

Paleo. Check! Keto. Check! Dairy + Nut Free. Check!

Yup, flourless double chocolate muffins check the allergen boxes (except egg free, sorry). Bonus, they’re pretty flexible in terms of seed butter… which what you got. Tahini, sun butter, tigernut butter… even if you want to use peanut or almond butter. It’ll do.

As far as the sweetener I used a mix of stevia and local raw honey since I made these for the boys. But using ChocZero, Lakanto or another low carb liquid sweetener will work just fine. When using a low carb sweetener these bad boys are only 10 total carbs per serving, which is pretty rad for a muffin!

healthy chocolate muffin

keto chocolate muffin

keto chocolate muffin

Print

Flourless Double Chocolate Muffins

keto muffin

One bowl, easy peasy recipe for moist and rich chocolate muffins!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 9
  • Category: keto
  • Method: baking

Ingredients

2 large eggs, room temp

1/4 cup room temp coconut oil (this one)

2 tablespoons nut or seed butter

1/4 cup Lakanto Sweetener or other granulated sweetener

1 teaspoon liquid stevia glycerite, not the regular liquid stevia (this one), optional, see notes

1 sifted cup cacao powder (this one), or use a spoon to fill up your measuring cup, do not scoop it up

1 scant teaspoons salt (this one)

1 teaspoon baking soda

1 teaspoon ground coffee (instant coffee or fresh espresso grind)

1/4 cup coconut cream (this one) or cashew creamer

1/4 cup hot water, more as needed

60 dark chocolate chips or chunks

Instructions

Pre-heat the oven to 350F. Line a muffin tin with muffin liners and lightly spray with coconut or avocado oil.

In a large bowl whisk together the eggs, coconut oil, and seed butter with a fork until fluffy.  Add in the sweeteners and mix in thoroughly.

Stir in the cacao powder, baking soda, salt, and coffee until well combined, and sort of dry.

Add the coconut cream, followed by the hot water and stir until the mix is fluid again. If the mix is thick like a stiff paste, add in spoonfuls of hot water, one at a time, mixing it in completely before the next,  until it becomes fluid but thick like cake batter!

Give it a taste (that’s right, lick the spatula), adjust salt or sweetness as needed.

Mix in half of the chocolate chunks or chips, if you are using a bar, chop it up into small pieces.

Distribute the batter into the muffin pan, filling 9 slots.

Top each muffin with 2-3 pieces of the remaining chocolate.

Bake for 15-20 minutes until slightly risen and firm looking, remove them from the oven and let them cool completely before handling.

Notes

*Nutrition Facts Reflect Use of Low Carb/Calorie Sweetener Like Lakanto, total carbs not net* Depending on which keto sweetener you use you may need to use less than 1/4 cup. Please follow manufacturer instructions and/or your preferences.

*If you want to omit the Stevia use 1/3 cup granulated sweetener

Nutrition

  • Serving Size: 1
  • Calories: 145
  • Sugar: 0.2
  • Sodium: 36.3
  • Carbohydrates: 10.3
  • Fiber: 3.8
  • Protein: 3.8

Keywords: flourless chocolate muffins

flourless muffins

 

Cheesy Cauliflower and Crispy Steak Casserole (Dairy Free, Keto, Paleo, Whole30)

 

Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)

 

Instant Pot Chicken and Mushroom (Paleo, Whole30, Keto)

 

 

3 Ingredient Keto Mug Cake (Dairy Free, Nut Free, Paleo)

keto mug cake

Oh the mug cake! Not going to lie, the first time I heard of mug cakes I thought they were an abomination. However, I have since been converted. Alas, I am quite the mug cake connoisseur. This dairy-free, flourless, no sweetener added keto mug cake is my masterpiece!

dairy free keto mug cake

keto mug cake
dairy free keto mug cake

The Evolution

At first my keto mug cake experiments were too egg. Or too dry. Then there’s the one in my upcoming cookbook, MADE WHOLE. It’s absolutely DIVINE, but definitely on the overindulgent side. Which, hey, don’t get me wrong, those recipes have their place, but it’s not your everyday mug cake. Then I have my super healthy coconut based mug cake… but this one… THIS KETO MUG CAKE is simple and elegant… and I am in love!

keto mug cake

Ingredients Matter

You will need a GOOOOODDD dark chocolate or low carb chocolate. Lily’s Brand is the status quo. However, as of late it’s not jiving with my body. So I’ve opted for Alter Eco 85 or 90% dark that is only 4 ingredients and has less carbs than even Lily’s despite being sweetened with cane sugar. It’s so minimal, it has no effect on my blood sugar.

Next, you will need a cream. I like coconut cream for this, but my dairy-free coffee creamer works great if you have some on hand!

Lastly a large, pastured egg.

Optional ingredients include a pinch of salt (highly recommended) and if you’re really a sweet lover a few drops of liquid stevia! 

Print

3 Ingredient Keto Mug Cake

keto mug cake

A delicious, 3 ingredient (maybe 5) mug cake to satisfy all your cravings!

  • Author: Cristina Curp
  • Prep Time: 2 minutes
  • Cook Time: 2 minutes
  • Total Time: 4 minutes
  • Yield: 1 serving

Ingredients

Additions

  • pinch of salt (optional)
  • 5-10 drops stevia (optional)

Instructions

  1. Chop up the chocolate and put it in a ceramic mug.
  2. Microwave on high for 30 seconds. Stir until totally melted.
  3. Add in the coconut cream and stir into the chocolate to make a thick ganache.
  4. Mix in the egg until smooth.
  5. If using, add in the salt and stevia.
  6. Microwave for 60 seconds on high.
  7. To bake, made it in an oven safe ramekin, bake at 350F for 15 minutes or until set.
  8. Let it cool down for a few minutes, and dig in!

Notes

If you don’t have a dark chocolate bar here is how to make it with cacao powder. Mix the coconut cream and egg until smooth. Add in 20 drops stevia,  1 tsp vanilla extract and a pinch of salt. Then mix in 3 tbsp cacao powder, mix until smooth. Microwave for 1 minute or bake.

Nutrition

  • Serving Size: 1
  • Calories: varies greatly on chocolate bar used!

Keywords: keto mug cake

keto mug cake

 

Made Whole: more than just dairy free keto cookbook

Dairy Free Cream — 3 Ways!