Low Carb Flourless Pancakes (Paleo, Dairy Free, Keto)

These low carb flourless pancakes can’t be any easier. Blender batter pancakes are as easy as it gets!

With only 5 ingredients that are whole food and squeaky clean, these cashew and egg pancakes come in at only 6 grams of carbs per serving.  If you love my Dairy Free Coffee Creamer you are going to love these low carb pancakes!

Low glycemic index and perfect for your mornings, brunch or breakfast for dinner. The recipe makes 4 short stacks (3 per serving) and is topped with a low carb syrup of my own! Yes. The perfect topping for your low carb flourless pancakes and no funny business or after taste.

low carb flourless pancakes

low carb flourless pancakes

Low Carb Date Syrup, but why?

Okay, so you all know I’ve gone back and forth on the low carb sweetener thing. On one hand, I know I don’t do so hot with honey or maple syrup. While being a whole food, natural sweeteners I don’t do well with the insulin spike. So I traded for the low carb sweeteners.

While these sweeteners are natural, as they come from nature, they are non-caloric and still processed.

low carb flourless pancakes

Erythritol is made from fermenting corn, the sugar alcohols are extracted. While sugar alcohols are not technically non-caloric or even carb free, the theory is that we can’t absorb them, so we pee them out and they don’t impact blood glucose. However, we can absorb them, it’s just reallly reallllly hard. Not impossible. Other reasons to not go crazy with erythritol is that many people report digestive distress from it.

Monk fruit and Stevia have been around a lonf time, and not as processed, yet come with the con of pretty strong aftertastes and again, a lot of reports of digestive distress.

Lastly, the hyperpalatable nature of these strong sweeteners lights up our food-reward system. Yes, we are indeed wired to eat. Our primal brain tastes sweet and needs more and more and more because hey, winter is coming and we need to fatten up, we don’t know when we will eat next. Except for the lack of calories in these sweeteners doesn’t communicate with our brain that we have actually eaten enough, we just keep wanting more. Again, a lot of anecdotal reports of sugar/sweet addiction aka sugar dragon, with the use of non-caloric sweeteners.

homemade low carb syrup

Enter my low carb date syrup which is perfect for your low carb flourless pancakes…

This sweetener is only 1 carb per tablespoon, and a 2 tablespoon serving is plenty. Mixed with water and coconut oil and emulsified into a thick, luscious topping, it’s perfect for pancakes or other low carb sweetener needs. This syrup doesn’t trick your brain and it’s lightly sweetened, packing fiber and fat, it is slowly absorbed in the body and won’t spike your blood sugar. However, if you’re diabetic, please make sure to test it carefully and check your blood sugar to make sure it’s safe for you.

low carb flourless pancakes



Low Carb Flourless Pancakes (Paleo, Dairy Free, Keto)

Easy low carb, blender batter pancakes made with cashews and eggs. Topped with a homemade, low carb, high fat date syrup!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 12 pancakes
  • Category: breakfast
  • Method: skillet
  • Cuisine: keto


For the Pancakes

3/4 cup whole, unsalted cashews, packed in the measuring cup

5 large eggs

1 teaspoon ground cinnamon

1/2 teaspoon baking soda

2 teaspoons vanilla extract

1/4 teaspoons fine salt

3/4 cup filtered water

For the Low Carb Date Syrup

6 large, pitted dates

1 1/2 cup filtred water

10 tablespoon liquid coconut oil

2 teaspoons vanilla extract


Soak your cashews in water (not the one in the ingredient list) for at least 30 minutes. Drain the water and place the cashews in your blender.

Add in the eggs, water, vanilla, baking soda, cinnamon, and salt. Blend until smooth, about 45 seconds on high.

Heat a non-stick or seasoned cast iron skillet over medium heat. When it comes to temperature (it’s hot), begin making the pancakes. Very important that your skillet is pre-heated!!!!! The batter on a cold skillet will result in crepes.

3 tablespoons of batter per pancake. Cook until the top is filled with bubbles, then use a thin spatula to flip over and cook another minute or two.

Repeat until all the batter is used up. Should make 12 large but thin pancakes. You can always make 24 smaller ones if you find them easier to flip.

To make the Low Carb Date Syrup

Soak the pitted (seeds removed) dates in the 1 1/2 cup of water overnight.

Pour the date and water mix into your blender,  add the liquid coconut and add in the vanilla. Blend on high until completely smooth.

Store in a glass jar in the fridge. It will become solid in the fridge, just sit at room temp to soften or gently heat to liquify again.

Macros for Date Syrup, per 2 tablespoons: Calories 69.4, Fat 6.7g, Carbs 2.1g, Fiber .2g, Protein 0.1g


  • Serving Size: 3 pancakes
  • Calories: 225.6
  • Fat: 16.8
  • Carbohydrates: 6.1g
  • Fiber: 2.3g
  • Protein: 11.3g

Keywords: flourless low carb pancakes

flourless keto pancakes

Single Serving Keto Bread (Dairy Free, Paleo, Low Carb)


Pumpkin Spice Paleo Pancakes (Dairy Free, Gluten Free)

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

Smothered Pork Chops (Keto, Dairy Free Option)

keto pork chops

My friend and colleague Dr. Karen S. Lee wrote her second book, Keto Cooking  With Your Instant Pot, and it just launched. I had the pleasure of reviewing this book and these keto smothered pork chops definitely stood out to me! All the images are stunning, Donna Crous nailed it!

Karen is the also the author of Paleo Cooking with Your Air Fryer. An accomplished holistic practitioner and a former doctor of chiropractic medicine she has a great understanding of healing foods.

While this book isn’t paleo, there are simple swaps to these ingredients. For example, in these Keto Smothered Pork Chops, I would use a mix of fish sauce and coconut aminos in place of the Worcestershire and coconut cream in place of the heavy cream.

The recipes are rich and gourmet while being easy to execute. As a seasoned chef, I can read through this book and I know the flavors here are spot on.

The recipes in this book really look amazing and they’re all made in the Instant Pot. 

Find her book on Amazon, Target or Barnes and Noble and get the keto Smothered Pork Chop recipe right here!


Smothered Pork Chops (Keto, Dairy Free Option)

keto pork chops

A delicious recipe from Keto Cooking with Your Instant Pot by Dr. Karen S. Lee! From the author:

“Who loves making pork chops? Better yet, who loves cleaning after making pork chops? Not me. But this saucy pork chops made right in the Instant Pot will make you wonder why you ever made pork chops the old-fashioned way all these years! You won’t mind making these tender, fall off the bone chops again and again since there’s no mess to clean up afterward!”

  • Author: Dr. Karen S. Lee
  • Cook Time: 33 minutes
  • Total Time: 33 minutes
  • Yield: 4
  • Category: Entree
  • Method: Instant Pot


  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp paprika
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 4 ( 6 oz or 170 g each) boneless pork loin chops
  • 2 strips of uncured bacon, finely chopped
  • 1 tbsp (15 g) butter and more as needed
  • ½ medium onion, sliced
  • 12 oz (340 g) white mushrooms, sliced ¼” (6 mm) thick
  • ½ cup (120 ml) white wine
  • ½ cup (120 ml) full fat heavy cream
  • 1 tsp dried thyme
  • 1 tsp dried tarragon
  • 1 tbsp (15 ml) Worcestershire sauce (see blog post for substitution)
  • 1 tbsp (8 g) tapioca flour, more if needed
  • ¼ cup (15 g) fresh flat leaf parsley, chopped, reserve 1 tbsp (4 g) for garnish


In a small bowl, mix the garlic powder, onion powder, paprika, sea salt, and black pepper. Sprinkle both sides of the pork chops with the garlic power mixture and set aside.

Turn on the Instant Pot by pressing “Sauté” and set to “More.” Insert the inner pot and wait until the panel says “Hot.” Add bacon and sauté for 3 minutes and add the pork chops, two at a time, and brown both sides or 2 minutes per side. Add butter at this point if needed. Transfer the pork shops to a plate and set aside. Add onions and mushrooms and sauté until onion is soft. Add white wine and stir and scrape the bottom for one minute. Place the pork chops on top of the onions and mushrooms.

Close the lid tightly and move the steam release handle to “Sealing.” Press “Cancel, then,” “Pressure Cooker/Manual” button and set the timer for 20 minutes on HIGH pressure. When the timer ends, you will hear a beeping sound. Allow the Instant Pot to cool down naturally until the float valve drops down. Press “Cancel” and open the lid. Take out the pork chops on plates to be served and let rest. Meanwhile, add the rest of the ingredients in the inner pot except parsley and stir for 2 minutes or until it thickens. Add more tapioca flour if needed, depending on how much liquid was produced from the meat and vegetables from cooking. Top the pork chops with the mushroom gravy and garnish with parsley before serving.


  • Serving Size: 1/4 recipe
  • Calories: 343
  • Fat: 21
  • Carbohydrates: 12
  • Fiber: 2
  • Protein: 23

Keywords: keto smothered pork chops

Egg Free Ranch Dressing





Citrus Ground Beef Salad (Keto, Paleo, Egg Free)

winter salad

Crispy ground beef is a way of life around here. Crispy ground beef salad is a major game changer! Not sure why more folks don’t put ground beef on salads, save for taco salads, but this Thai flavored dish is your new favorite.

Bonus, it’s seasonal! So let’s get into the details of this Thai themed ground beef salad.

Citrus Season

Citrus is such a bright, fresh fruit, you don’t really think snow when you think of citrus, but it’s a winter fruit. More than just a good source of Vitamin C, citrus zest also packs calcium and bioflavonoids which are immune boosting and anti-inflammatory. Colorful foods, like fruit, are also high in phytochemicals that can do all sorts of cool things like fight against cancer.

Skip the bottled juice when cooking. Using a whole orange where you can take advantage of the zest which is so nutrient dense and hand squeeze the orange to use the juice in your cooking is a great, and balanced way to incorporate some fruit into your low carb lifestyle.

This ground beef salad is a low carb winter staple! Bold flavors, and nutrient dense you will love how you feel when you eat this.

ground beef and greens

Beef is Boss

Yup, grass-fed beef is high in omega 3, CLA’s (which reduce cardiovascular risk) and important fat-soluble vitamins A and E.  I trust Butcher Box to deliver grass fed, grass finished beef to my door. You can get a special offer with them HERE.

While I believe quality meat is an important part of a healthy diet, let’s not forget the greens! Did you know that the heme iron from red meat, what gives it it’s color, has been linked to cancer and other diseases? Get this though, the chlorophyll in green plants, like arugula, Heme induced cytotoxic events. So, eat your greens folks! (sources: HERE + HERE)

beef salad



Citrus Ground Beef Salad (Keto, Paleo, Egg Free)

winter salad

A delicious, low carb and a nutrient dense winter salad with bold Thai flavors!

  • Author: Cristina Curp
  • Prep Time: 8
  • Cook Time: 10
  • Total Time: 18 minutes
  • Yield: 2 Salads
  • Category: Entree
  • Method: One Skillet
  • Cuisine: Seasonal


For the Thai Beef:

2 tablespoons extra virgin olive oil

2 teaspoons minced garlic

2 lime leaves (Thai lime leaves or kefir lime leaves) or 1 lime zested

1 teaspoon ground cumin

1 teaspoon ground ginger

1 teaspoon fine salt

zest of one orange

1 tablespoon fish sauce

1 pound grass fed ground beef

For the Orange Vinaigrette:

3 tablespoons of juice squeezed from your orange

2 tablespoons extra virgin olive oil

1/4 teaspoons fine salt

1/4 teaspoon ground black pepper

1 tablespoon toasted sesame seed oil

For the Salad:

4 cups fresh arugula

8 sprigs fresh cilantro


Heat a large skillet over medium heat.

Drizzle the olive oil in the skillet and when it comes to temperature, add in the minced garlic, lime leaves, cumin, ginger, salt, and orange zest. Cook here, toasting and lightly browning until very aromatic.

Add in the fish sauce and stir to unstick any seasoning from the skillet.

Crumble in the ground beef and cook, breaking up and stirring with a spatula until browned (about 5 minutes). Then keep cooking, stirring occasionally for another 5 to 8 minutes until parts of the beef are very crispy.

While the beef cooks mix the orange juice with the salt and pepper and whisk in the olive oil and sesame oil to combine.

Place the arugula and cilantro on two plates. 2 cups of greens for each person and 4 springs per plate, you may leave them whole or tear then with your hands.

Spoon the crispy beef over the greens, 1 cup cooked beef per person then spoon the dressing liberally over each dish. Enjoy!


Awesome additions:


Toasted Cashews

Pumpkin Seeds


  • Serving Size: 1 salad
  • Calories: 749
  • Fat: 58
  • Carbohydrates: 7
  • Fiber: 2
  • Protein: 47

Keywords: ground beef salad

Pistachio Crusted Burger + Green Salad

Sheet Pan Taco Bowls (Whole30, AIP, Keto, Paleo)

Spiced Beef Bowls


ground beed salad

Healthy Matcha Latte

keto matcha

Everything you need to know about adding matcha to your life. What are the benefits? How do I use matcha powder?

I got you covered in this Everything About Matcha post!

What is Matcha?

Matcha is a tea, but unlike other teas, matcha is not leaves to be steeped. Matcha is a powder made from ground up green tea leaves that you mix directly into liquid. So you’re getting a concentrated dose of green tea goodness which includes chlorophyll and antioxidants. One cup of matcha is the equivalent to 10 cups of brewed green tea! Whoa!

Ceremonial Grade Matcha has been used for centuries for it’s amazing detoxing, metabolism boosting, mind focusing benefits. Today, with all the environmental toxins which our bodies are exposed to on a daily basis, it is more important that even to keep our body safe with proper antioxidant support.

What do antioxidants do?

They are our bodies defense system against these toxins. They literally take out the trash. The chlorophyll in matcha will help your body eliminate not only environmental toxins but heavy metals as well.

“Using the testing method known as ORAC (oxygen radical absorbance capacity), experts at Tufts University discovered that matcha possesses an amazing twenty times more so than pomegranates or blueberries. Matcha’s ORAC rating is a mighty 1573 units per gram, compared to pomegranates 105 units per gram or blueberries 93 units.” (http://matchasource.com/health-benefits-of-matcha-tea/)

keto matcha

Can Matcha really help me burn fat?

Yes. I know. I was skeptical at first…. But then #science. Consuming matcha can increase the bodies thermogenesis (rate of burning calories)! Along with delivering sustained energy and focus without the jitters. It’s not a magic pill, but paired with a whole food diet, matcha can aid in helping you maintain a healthy weight.

The great thing about increasing thermogenesis is that you burn more calories, upregulating your metabolism, the easier it is to maintain your weight while eating delicious foods!

Matcha + MCT are match made in heaven!

MCT= medium chain triglycerides. These are a short chain fatty acid that our body uses for energy. It’s found in coconut oil along with lauric acid and a bunch of other goodies. In the keto world we like to take it by itself, ingesting this specific form of fat is like taking a shot of energy.

When ingested they go directly to your liver and are metabolized into ketones for energy… MCT’s  also increase thermogenesis!

MCT oils can sometimes lead to digestive distress in some folks. Probably because our diets have been sorely lacking in these essential fats for so long, so start small… 1 tsp, work your way up to 1 tablespoon a day.

Enter MCT powder!  Most people repost it is easier to digest, travels well and doesn’t make a mess. Win!

Flexible Matcha Latte

This recipe uses MCT oil powder… but you can also use coconut milk or almond milk etc etc!



Healthy Matcha Latte

keto matcha

Frothy, lightly sweetened, delicious matcha!

  • Author: Cristina Curp
  • Prep Time: 5
  • Total Time: 5


1 teaspoon Ceremonial Grade Matcha

1 scoop MCT powder

(Or one scoop PERFECT KETO MATCHA MCT POWDER, stevia sweetened)

8 ounces steaming water

1 teaspoon Ceylon cinnamon

10 drops liquid stevia (optional) 


Combine all of the ingredients in a blender and blend on medium speed until frothy.


You may use heated unsweetened almond milk or other nut milk instead of water.

You may also use heated full fat coconut milk in the same amount as the water instead of water and mct oil.

matcha latte

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! 


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


  • 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)


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). 


  • 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)


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 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.


zoodles on white plate with wooden spatula


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.


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!



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


  • 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)


  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!


  • 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. Important 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 nutrition!


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


  • 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


  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!


  • 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.


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


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


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


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.


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


  • 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

Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

paleo pumpkin bread

This keto pumpkin bread when you to my newsletter subscribers last week. Yup, if you’re on my newsletter you get exclusive access to recipes first. Some of those awesome recipes never make it on to the blog! But this one has such a fan base, well, I thought, let’s put it somewhere more permanent.

keto pumpkin bread

keto pumpin bread

Holidays Made Whole: A Free Holiday Guide with 5 exclusive recipes including crustless pumpkin pie! 

Ingredients for this Keto Pumpkin Bread are nothing fancy. You should have it all in your pantry. But in case you don’t you can find them on Amazon too!


pumpkin bread


Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

pumpkin bread

Easy and delicious keto pumpkin bread filled with chocolate!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 45
  • Total Time: 55 minutes
  • Yield: 8 slices
  • Category: dessert
  • Method: baking
  • Cuisine: american


1/2 cup coconut flour

2 tbsp tigernut flour or flaxseed meal

1 tsp baking soda

1/4 teaspoons fine salt

2 teaspoons pumpkin pie spice

1/4 cup pumpkin purée

4 large eggs, room temp

1/2 cup coconut oil or butter, melted

1/3 cup powdered or granulated sweetener (I used confectioner’s Swerve)

2 tsp vanilla extract

4oz water, hot

1/2 bar dark chocolate chopped (I used Lily’s 70% dark)

8 x 4 non-stick loaf pan
coconut oil spray 


Pre-heat oven to 375F.

In a large bowl whisk together the flours, salt, baking soda and spice. Then mix in the pumpkin until a crumbly dough forms.

In the bowl of your stand mixer beat the eggs, until frothy (about 2 minutes on high).
Lower the speed. Add in the melted fat and the sweetener and then bring the speed back up to high for another 5 minutes.

Add the egg mix to the flour mix and stir to combine adding in the vanilla extract as you go.

Slowly add in the hot water and you stir until the dough becomes a batter.

Pour half the batter into a greased loaf pan (standard size). Then add in the chopped chocolate and spread it out. Cover with remaining batter.

Bake at 375F, in the middle rack for aprx 50 minutes or until the top is dark brown and a toothpick inserted in the center comes out clean. Baking times will vary depending on your oven.

Let it cool for 15 minutes before slicing.


3.2 net carbs per slice when using Swerve and Lily’s chocolate. 


  • Serving Size: 8
  • Calories: 203
  • Fat: 17.2g
  • Carbohydrates: 15.4g (- 7.4 sugar alcohols)
  • Fiber: 4.8g
  • Protein: 4.8g

Keywords: keto pumpkin bread

Is Keto Right For You?

Crispy Bratwurst with Glazed Brussel Sprouts (Keto, Paleo, Whole30)

Made Whole: more than just dairy free keto cookbook

Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Keto brownies are sort of my thing. You see the most popular recipe on my site, for over a year running… a keto brownie! My flourless avocado brownies to be exact, followed by flourless pumpkin brownies! I personally prefer the pumpkin brownies, that was until yesterday. Yesterday I made these keto fudge brownies and yup, they’re my new favorite. Hands down!

dairy free keto brownie

How Are They So Fudgey?

It’s all about the melted chocolate. Melting down chocolate chips, and then mixing it with egg, similar to my souffle-like 3 ingredient mug cake (recipe here), it creates this ganache-like, chocolate mass that is so decadent. Then you mix it in with even more chocolate (unsweetened cacao powder) and you get this thick, super chocolate batter.

dairy free keto brownie

These Are Decadent

You have been warned! These keto fudge brownies, made with stevia-sweetened chocolate (or very dark chocolate) and sweetened with Lakanto are RICH. Finished off with flake sea salt and cut into four large pieces, I actually recommend cutting 8 pieces!  Small brownie bites are equally satisfying.

keto fudge brownie

Keto Fudge Brownie Substitutions

The recipes calls for 3 large eggs. Sorry, I don’t think an egg replacer will work, but you’re welcome to try and report back to me.

Yes, you can use cocoa powder over cacao powder, although cacao powder is usually much better quality and healthier for you.

I used Lakanto, but you can use Swerve too, I prefer the confectioners kind because it doesn’t have the cooling aftertaste, if you use swerve you might want to add a little stevia too. I find that swerve or pure eryrhritol isn’t as sweet as Lakanto that also uses monk fruit.

For the paleo people, Coconut Palm Sugar or Maple Sugar will work in equal amounts. I don’t recommend stevia, because it will alter the flavor, and powdered stevia even less because that stuff is usually full of junk.

The recipe uses 3 tablespoons of coconut flour. If you want to try with almond meal you would need to use 9 tablespoons of almond meal, but I can’t make any promises.

If you want to try with something other than coconut cream (the milk fat that separates from a can of full-fat coconut milk you can try cashew cream, I have a recipe here. 

Okay! Now let’s make some delicious keto fudge brownies! 

dairy free keto brownie

These Keto Fudge Brownies are nut and dairy free and absolutely decadent! Made with a lots of chocolate and other real food ingredients, yum!

Scalllion Pork Patties with Ginger Sauce

Savory Vegetable Waffles (paleo, keto)



Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Delicious, decadent, soft and fudgey keto brownies that are dairy and nut free! Brands used linked in post above!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 6
  • Category: brownies
  • Method: baking
  • Cuisine: dessert


1/2 cup dark chocolate baking chips or chopped up dark chocolate

1/2 cup coconut cream (unsweetened coconut milk fat from full fat canned coconut milk)

3 large eggs, room temperature

1/2 cup cacao powder

1/2 cup Lakanto granulated sweetener (see post for substitutions)

3 tablespoons packed coconut flour

1/4 teaspoons fine salt

1 teaspoon vanilla extract

coconut oil spray

4 cup glass bakeware (I use pyrex 5×5)

Flake salt to garnish, optional


Pre-heat oven to 350F.

Heat a small sauce pot over medium-low heat.

Add in the chocolate chips and stir with a rubber spatula until they are mostly melted.

Add in the coconut cream and continue to stir over medium heat until you have a smooth chocolate sauce. Remove the pot from the heat.

Begin to mix the eggs into the ganache, one at a time,  with a fork. Make sure the first egg in full incorporated (you can’t see the yellow) before adding in the next one. Set aside.

In a large bowl mix together the cacao powder, coconut flour, salt, and sweetener.

Use a spatula to add the wet chocolate mix to the dry chocolate mix. Add in the vanilla extract and fold in until a thick dark chocolate batter forms.

Grease the glass baking dish with coconut oil spray.

Use a spatula to scrape all of the batter into the prepared baking dish. Sprinkle with flake salt.

Bake in the center rack of your oven for 25-30 minutes until the top looks dry and the edges begin to separate from the sides.  *If you are using a metal baking dish it will cook faster, so watch it!*

Remove from the oven, do not cut open yet! This is a VERY moist brownie. You need to let all the melted chocolate in it harden up! Let it cool to room temperature, in a glass dish, this will take 30-45 minutes.

Then it should come out of the baking dish whole, with ease. I use a spatula to lift it up. Place it on a cutting board and cut into 4, 6 or 8 pieces. Share, and enjoy!


See post for substitutions and brand info! 

5.6 net carbs per serving, 1/6 of the recipe. 


  • Serving Size: 1/6 of recipe
  • Calories: 122
  • Fat: 7.5
  • Carbohydrates: 8.9g
  • Fiber: 3g
  • Protein: 5.3g

Keywords: keto fudge brownies