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!
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.
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.
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.
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/
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.
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.
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!
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!
Cacao Butter Romesco Sauce with Crispy Chicken Thighs
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!
Total Time:50 minutes
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)
2 pound boneless skinless chicken thighs
3 tablespoons bacon fat
2 teaspoons salt
1 teaspoons black pepper
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!
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!
Meatballs are my favorite. They’re easy, family-friendly and they store really well! I’ve updated my paleo Belgium Meatballs to be low carb and Whole30 friendly. Dairy Free Swedish Meatballs that the entire family will love!
This was one of the first recipes on my blog, dated June 2015! Whoa! Well, it’s gotten a heck of a makeover. It’s easy, delicious and very much in line with the awesome flavor you’ve come to know from me.
Dairy Free Swedish Meatballs are perfect for game day snacks, just insert toothpicks, or served over your favorite low carb and grain free noodles for a popular weeknight dinner! I know your family will love this recipe, same as mine did!
Cauliflower “Heavy Cream”
Steam 1 cup cauliflower florets with 1 clove garlic, until tender. Drain and gently mash, measure 1/2 cup mashed cauliflower. Blend 1/2 cup mashed cauliflower with 1/2 cup coconut cream, 1 teaspoon red wine vinegar, a pinch of salt, a pinch of black pepper. Blend until completely smooth. Chill to thicken.
GET FREE GRASS FED GROUND BEEF FOR LIFE! LEARN HOW, HERE!
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.
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!
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 😉
Carne Asada is a Mexican preparation of steak, usually flank steak or falda. Marinated in citrus, herbs, cumin, often jalapeño too. Then broiled or grilled. It’s delicious and flavorful. So why did I make Carne Asada MEATBALLS?
Welp, the fact is… I’m not a huge fan of leftover steak. I like my meat rare or medium rare, so re-heating makes it too tough. But I LOVE leftover meatballs.
Before I get into this post, I NEED to tell you. Butcher Box has THE BEST promo going on. If you sign up THIS month, you get 2 POUNDS of their grass-fed ground beef, with each order for the life of your subscription.
The very ground beef I used to make these Carne Asada Meatballs with Arroz Amarillo. I love my Butcher Box!
Latin Inspired Recipes
If you didn’t know, now you know… I’m Cuban! First generation American, born to Cuban immigrants. My first language was Spanish (I’m still fluent). I have spent time in Spain, all over the Caribbean and Mexico. My step-dad is from Argentina and my step-mom from Colombia.
Needless to say, I’m well versed in Latin cooking. However, being away from my family for so long, I haven’t posted too many recipes inspired by my culture on the blog. There are quite a few in my book Made Whole though!
I promise to start posting more… starting with these Carne Asada Meatballs over Arroz Amarillo (yellow rice).
We all need quick and easy sheet pan meals. Especially now that the school year is starting. Sheet pan meals for me are the best, they are hands off and create little to no mess. Very important on a hectic weekday.
This Sheet Pan Meal Looks Fancy, But it’s REALLY AFFORDABLE.
London Broil is a lean, usually pretty tough cut of meat, hence, it’s cheap. However, with a good marinade and quick + high heat cooking method, you still get steak that’s tasty and won’t break your jaw.
Paired with crispy brussel sprouts cooked with crispy bacon, speckled with toasted clumps of coconut butter, I dare you NOT to eat them all up? Seriously. This sheet pan meal pairs the most delicious vegetable combination I have ever made, which bakes up in 30 minutes- with an affordable meat that cooks in 12. It. Can’t. Get. Easier.
Ya’ll already know I strongly prefer Grass Fed Beef. Reason number one being that inflammatory grains (ie GMO corn) that cattle are fed is highly inflammatory. Cows are not meant to eat grains. Much like humans that eat grains, these cows end up fat, unhealthy and with lots of inflammation. They’re given medicine because their sick and pretty much are miserable. So their meat, no surprise there… is also sick. It’s inflammatory and contains CORN. I don’t eat corn, so why would I eat a cow that ate corn.
I get it, grass-fed can be expensive. Which is why I buy form Butcher Box. At about $6 a meal, grass-fed and finished beef, that I trust. It’s delicious. Oh yeah, and you can customize your boxes, so you can get a lot of bang for your buck by choosing the more affordable options.
Bonus they always have killer deals going on! Watch my Instagram or sign up to my newsletter (on the sidebar) to get notifications of those. But you can ALWAYS save $10, get free shipping and free bacon when you sign up using MY LINK!
In a casserole mix all of the marinade ingredients. Add the meat and flip it around in the marinade to get it all over. Cover and set in the fridge overnight, turning over once before cooking (the morning of).
When ready to cook, remove the meat from the fridge, let it rest at room temperature in its marinade for an hour.
In the meantime, preheat oven to 400F.
Add your brussel sprouts to a sheet pan, toss with oil, salt and onion powder.
Arrange bacon pieces all over it and then distribute the coconut butter in little clumps all over everything.
Roast on the middle rack for 30 minutes at 400.
Leaving the brussel sprouts in the oven, set oven to broil at the 30 minute mark, making sure you second oven rack is right under the broiler.
Add your london broil (in the cassrole dish where it marinated- or move it to a sheet pan) and place it under the broiler. Cook for 4-5 minutes. Then use tongs to flip it over and cook it another 4-5 minutes.
Remove everything from the oven. Move the meat over to a cutting board. Let it rest for 8-10 minutes before slicing against the grain.
Transfer the meat to the sheet pan with the brussel sprouts and set that bad boy on the dinner table. Dinner is ready! Dig in.
Anatomy of a Low Carb Power Bowl: We all know that everything tastes better in a bowl. It’s science.
Bowls allow you to combine hot and cold, fresh and cooked, tender and crispy and mix it all together with the sauce.
That’s right, the glue to any power bowl is a good sauce. Sauces are the MVPs of a good ketogenic diet. A fabulous flavor-boosting – nutrient dense vessel for your fat. At the bottom of this post, I’m sharing a recipe for the perfect power bowl sauce. Chimichurri Avocado Cream. Yes!
But first, lets talk shop. How do you create the perfect bowl… that isn’t full of grains??
First, we need a base. A vegetable that will be the bulk of this meal. Something that takes up space in the bowl and that will help fill you up. Something with a texture that can be made in a hands-off manner (ie. Instant pot or oven). Something that has a good texture. Roasted veggies. Noodles, or noodle like foods. So let’s check out our most viable options and how to make them!
Roasted Cauliflower Rice: toss on a sheet pan with avocado oil, salt and garlic powder. Toss and spread out. Roast at 400F. for 20-30 minutes.
Roasted Diced Vegetables: toss on a sheet pan with avocado oil, salt, and garlic powder. Toss and spread out. Roast at 400F. for 35-40 minutes.
Pressure Cooker Pumpkin: quarter an acorn squash or kabocha squash, seed it and put in in the pressure cooker with 1 cup water. Cook on high for 10 minutes. Remove, spoon out tender meat. Drizzle with oil and salt.
Pressure Cooker or Roasted Spaghetti Squash: poke holes in your squash, put the whole squash in the pressure cooker with 1 cup water. Cook on high for 10-15 minutes. Carefully remove. halve, seed and then use forks to pull out the “spaghetti”. Toss with olive oil, salt, pepper.
Crispy Cauliflower Pilaf (coming soon)
Crispy Broccoli: cut into florets, toss with avocado oil, garlic powder, salt and massage oil and seasoning into florets. Spread out on a sheet pan, florets facing down. Roast at 400F, 30-40 minutes.
Shredded Cabbage: toss on a sheet pan with avocado oil, salt, and garlic powder. Toss and spread out. Roast at 400F. for 35-40 minutes.
Shirataki Noodles: open bag and drain fluid. Soak the noodles in cool water. Rinse then drain. Saute in coconut oil over high heat. Add a splash of coconut aminos, salt and pepper.
You need something green. It’s a rule. I often like 2-3 green components. For example a green base and a green sauce too… but I’m getting ahead of myself. You want something fresh, crisp, and preferably raw. But some crispy kale works too.
My favorite green for bowls is arugula. It’s spicy, it’s soft. Arugula is the best.
Go with roasted root veggies for a carb up or add diced apples
Add a splash of coconut aminos
I like to go shredded or go crispy. But you know me… I usually go crispy!
Since these bowls have so many components I like to use easy protein or leftovers to cut down on prep. Leftover shredded meats, crisped up in a cast iron are awesome.
Meal prep roasted chicken, ground beef or even canned salmon work. You can add fried or hard-boiled eggs, even a bunch of scrambled eggs.
But my all-time favorite proteins for power bowls… bratwurst or frozen burger patties! I like my brats crispy, I roast them in the oven along with the base and oh- em- gee. 400F, tossed in avocado oil. 35-40 minutes. Get it.
Sauce: like the one below, ranch dressing or your favorite sauce!
Sounds fancy and expensive right? Think again!!!! If you can find a butcher in your area, soup bones, marrow bones… or sometimes even called dog bones are usually really cheap! Like $3-5/ cheap. I scored 4 pounds of marrow bones at Union Market in DC for $4/lb and this recipe was born.
Forget cow milk butter, I know it’s delish… but this stuff will take your cooking to the next level. Made with roasted herbs and garlic and a little bacon for kicks, take your roasted veggies and seared steaks to the next level, while giving you body some optimal nutrition!
We’ve all heard how amazing gelatin and bone broth are for us. Gut healing, amazing for hair, skin, nails. A great source of protein that patches up the gut lining. Well… this is getting it from the source! This stuff is what makes bone broth so amazing. Bonus, it’s delicious!
“A University of Michigan-led study shows that the fat tissue in bone marrow is a significant source of the hormone adiponectin, which helps maintain insulin sensitivity, break down fat, and has been linked to decreased risk of cardiovascular disease, diabetes, and obesity-associated cancers.”
You can buy bones and freeze them, thaw in the fridge when you’re ready to cook. Also as your butcher to cut them the long way for you if you can.