16 Dairy Free Keto Sheet Pan Meals

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

Enjoy these 16 Dairy Free Keto Sheet Pan Meals! 

Sheet Pan Veggie + Bacon Omelette -The Castaway Kitchen

Chicken Chorizo Sheet Pan Dinner- Eat Drink Paleo 

Salmon and Asparagus- I Breathe I’m Hungry 

Teriyaki Chicken Bake- The Real Food RD’s 

Cashew Chicken Sheet Pan Dinner- Food Faith Fitness 

One Pan Sausage and Veggies- Whole Kitchen Sink 

Sheet Pan Meal Prep- The Castaway Kitchen 

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

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

Cod and Asparagus- Pretend It’s A Donut 

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

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

Hasselback Sausages and Turmeric Veggies- The Castaway Kitchen 

Tandoori Chicken and Cauliflower- Tasty Yummies 

One Pan Mustard Salmon and Veggies- Tasty Yummies 

Superfood Baked Salmon- The Cotter Crunch 

Salmon and Garlic Broccoli- The Natural Nurturer 

Sheet Pan Chili Lime Shrimp- The Laughing Spatula

Sheet Pan Turkey Burgers and Crispy Veggies- The Castaway Kitchen 

Quick Start Guide to Dairy Free Keto

 

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

steak salad
Perfect Steak Salad in partnership with MEATER.

 

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

medium rare meat

 

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

 

Learn More about MEATER Here.

 

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

steak salad

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

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

steak salad

This Steak Salad Though

 

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

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

steak salad

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

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

Ingredients

Fine salt

2 6oz ribeye steaks

1 tablespoon cooking fat

2 sprigs rosemary

4 cups fresh arugula

4 slices delicate squash, seeded

1 green onion, sliced

For the Dressing:

¼ cup Dijon mustard (for AIP use horseradish)

2 tablespoons avocado oil

2 tablespoons lemon juice

2 tablespoons coconut aminos

2 tablespoons mayonnaise (for AIP sub coconut cream)

½ teaspoon oregano

Instructions

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

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

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

Place the steaks on the hot cast iron.

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

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

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

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

Cut the steaks into ¼ inch slices.

On two large plates distribute the arugula salad.

Add the steak and the rings.

Sprinkle with salt and add the green onion.

Stir all the dressing ingredients together and drizzle over everything.

Enjoy!

Keywords: perfect steak salad

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

Island Braised Short Ribs

Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

Roma-what?

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

romanesco

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

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

pepper free romanesco

Cacao Butter

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

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

Nightshade Free Tamarind BBQ Sauce

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Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

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

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

Ingredients

The Sauce:

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

The Chicken:

2 pound boneless skinless chicken thighs

3 tablespoons bacon fat

2 teaspoons salt

1 teaspoons black pepper

Instructions

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

To make the chicken:

Pre-heat oven to 425F.

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

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

Serve over greens, drizzle the sauce all over them!

Notes

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

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

Keywords: nightshade free, bbq sauce, romanesco

Thai Turkey Burger (Whole30, Paleo, Keto)

Nightshade Free Tamarind BBQ Sauce

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

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

15 LOW CARB MEATBALLS

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

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


keto noodle bowl

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

Chicken Meatballs- Everyday Sarah Jane 

Instant Pot AIP Meatballs- The Castaway Kitchen 

Slow Cooker Buffalo Meatballs- Paleo Leap

Chipotle Meatballs- The Defined Dish 

Skillet Italian Meatballs- Whole Kitchen Sink

Grapefruit and Leek Pork Meatballs- The Castaway Kitchen

Italian Meatballs Zoodle Soup- Peace Love and Low Carb

Spicy Turkey Meatballs- Eat Drink Paleo

Keto Asian Meatballs- The Diet Doctor 

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

Dairy Free Swedish Meatballs- The Castaway Kitchen 

meatballs and cauliflower riceCarne Asada Meatballs- The Castaway Kitchen

Mini Pumpkin Meatballs- The Castaway Kitchen 

 

Dairy Free low carb meatballs

Meatball Frittata (Whole30, Paleo, Keto)

 

 

Dairy Free Swedish Meatballs (Keto, Paleo, Whole30)

keto meatballs

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!

gluten free swedish meatballs

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.

keto dairy free meatballs

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!

whole30 swedish meatballs

swedish meatballs

gluten free meatballs

 

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!

Pesto Deviled Eggs (Whole30, Paleo, Keto)

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

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Dairy Free Swedish Meatballs

whole30 belgium meatballs

Delicious, dairy and gluten free Swedish meatballs that are Whole30 compliant, low carb and AIP friendly!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 45
  • Yield: 20 meatballs
  • Category: Dinner
  • Method: Stove Top
  • Cuisine: Belgium

Ingredients

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

1 tablespoon coconut flour

1 teaspoon dried parsley

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon black pepper

1/2 teaspoon allspice

1/2 teaspoon nutmeg

1/2 cup onion, minced

1 large egg (sub 1 tablespoon gelatin for egg free)

2 tablespoons coconut oil, for cooking

For the Sauce:

3 tablespoons dairy-free butter (I use this one), bacon fat or coconut oil

1 tablespoon coconut flour (I use this one)

1 tablespoon pastured gelatin (I use this one)

2 cups bone broth

1 tablespoon dijon mustard

2-inch piece of lemon peel

2 sprigs thyme

2 tablespoons coconut aminos

splash of fish sauce

1 cup cauliflower cream (see post above for recipe), or use cashew cream (recipe here) or coconut cream.

Instructions

Heat a large, 16-inch skillet over medium-low heat.

In a large bowl combine all of the meatball ingredients and roll them into about 20 meatballs.

Add the coconut oil to the skillet and bring the heat up to medium power.

Add the meatballs to the skillet and cook here, for 15 minutes turning them over every 3 minutes or so until they are browned all over.

While the meatballs cook, prepare your sauce ingredients, measure them out etc.

Transfer the meatballs to a plate and cover with foil. Quickly add the dairy free butter to the skillet, the coconut flour and gelatin. Stir until lightly browned and toasty.

Add in the bone broth and whisk until fully incorporated. Add in the dijon, coconut aminos, fish sauce, lemon and thyme. Simmer for 15-20 minutes until reduced by a 1/3

Mix in the cream and simmer until thick. Add the meatballs to the skillet. Simmer for a few minutes, turning the meatballs over to coat in sauce.

Serve warm! Spoon over zoodles, cauliflower rice or greens.

Nutrition

  • Serving Size: 4 meatballs
  • Calories: 467
  • Fat: 32
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 32g

Keywords: dairy free swedish meatballs

 

Product Spotlight: Nush Cakes | Delicious Dairy Free Keto Treat

 

Carne Asada Meatballs with Arroz Amarillo (Paleo, Keto, Whole30)

keto bowl

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.

keto meatballs and rice whole30 meatball bowl carne asada meatballs

FREE GRASS FED GROUND  BEEF FOR LIFE!!!!

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! 

whole30 arroz amarillo

carne asada meatballs

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).

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

Need help with food intolerances? Try my AIP KETO RESET! 

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Carne Asada Meatballs with Arroz Amarillo

meatballs and cauliflower rice

All the amazing flavors of Carne Asada in easy meatballs that are perfect for batch cooking. Served over roasted yellow cauliflower rice!

  • Author: Cristina
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4-5 servings

Ingredients

Carne Asada Marinade:

Juice of 1  lemon

Juice of 1 lime

2 teaspoons fine salt

1 teaspoon ground black pepper

1 teaspoon ground cumin

1/4 cup minced fresh cilantro

1 teaspoon dried oregano

1/2  large onion, small diced

2 cloves garlic minced

2 tablespoons apple cider vinegar

2 tablespoons olive oil or avocado oil

2 pounds grass-fed ground beef 

2 tablespoons pastured gelatin (I use this one)

2 tablespoons psyllium husk (or flax meal)

1 tablespoons bacon fat

For Arroz Amarillo/ Yellow Rice:

6 cups frozen riced cauliflower

1 tablespoon garlic powder

1 teaspoon fine salt

1 teaspoon ground cumin

1 teaspoon ground turmeric

3 tablespoons bacon fat

Extra Fresh cilantro, for garnish

Instructions

Mix all of the marinade ingredients in a small bowl and let it sit in the fridge overnight or at least one hour.

When ready to cook, pre-heat oven to 400F.

Add the marinade to a large bowl with the meat, gelatin, and psyllium husk. Mix well. Shape 18-20 2 inch meatballs. Brush with bacon fat.

Put meatballs in the oven, center rack. Set a timer for 25 minutes.

Right after you put the meatballs in the oven, get the rice ready. 

Toss the frozen cauliflower with the rest of the yellow rice ingredients all together on a sheet pan, then spread the rice flat out all over the sheet pan. Pop the rice in the oven too, top rack.

When your timer goes off, remove the meatballs from the oven. Set the oven to broil the rice for 5 minutes. Then remove that from the oven.

Serve 3-4 meatballs over the rice. Spoon the pan sauce over everything (yum) and sprinkle with fresh cilantro!

Notes

If you don’t to psyllium husk or flax you can use 1 tablespoon of coconut flour or 1/4 cup almond meal instead.

Nutrition

  • Serving Size: for 4 meatballs
  • Calories: 426
  • Fat: 26
  • Carbohydrates: 7
  • Fiber: 4
  • Protein: 36

meatballs and cauliflower rice

 

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

 

 

 

 

Quick Start Guide to Dairy Free Keto

dairy free keto

Keto is the latest rage in the health and wellness community. The more people migrate from paleo to keto, or the more people that find how well keto works for them, the more people who find they need to do keto without dairy.

Back when I began keto there were zero dairy free resources. Now, several. But as this has been my personal way to keto. I am happy to share my very own GUIDE TO DAIRY FREE KETO!

First thing’s first… What is this keto?

 

The ketogenic diet is a diet which promotes the metabolic state of ketosis. When you are in ketosis your liver is producing ketones, which will use dietary and/or stored body fat as fuel. Instead of your body pumping out insulin which shuttles blood sugar into cells for fuel you will now use fat. Think of sugar (glucose) as kindling, fast burning fuel and fat as the logs in a fire, slow burning.

The benefit to slow burning energy is that you don’t have spikes and falls of energy. You stay satisfied much longer, no need to re-fuel every few hours. Beyond that there are many studies that attest to the healing aspects of a ketogenic diet.

Used for over 100 years in clinical settings to treat neurological disorders, a ketogenic diet is very powerful. It also has many faces. Folks keto in many different ways. While the medical ketogenic diet needs to be very high in fat (brain fuel) and very low in carbs (sometimes in efforts to stave tumors!)….. the more casual keto diet is being used my many people to find a healthy body weight, experience better energy, mental clarity and athletic performance.

 low carb power bowl

EVERYTHING YOU NEED TO ROCK A DAIRY FREE KETO LIFESTYLE! 

The Macros

Some people put a strong emphasis on hitting macronutrient goals to get into ketosis or stay there. The traditional keto macronutrient ratios are:

75% fat, 20% protein, 5% carbs

However, I usually do something like

70% fat, 20% protein and 10% carbs

I like THIS App. 

I track total carbs, not net carbs (carbs – fiber). I also don’t partake in too many keto bread, treats etc… I feel if your carbs are from vegetables, it’s not imperative to restrict them as much. But that’s just me.

Being in ketosis isn’t only about not eating carbs. Many people enjoy a ketogenic state, despite their diet. They practice fasting or do a ton of cardio every day. Once you’re out of glycogen, your body will go into ketosis. There are many ways to get there.

Bonus on a dairy free keto, and usually a more whole food keto… you know, broccoli isn’t going to kick you out of ketosis.

Fat Adapted

 

When you first lower your carbs and up your fat your body will go through a transition. It will have to learn to use fat as fuel before glycogen. This may take a few weeks or a few months.

Once you have trained your body to prefer fat as fuel, you’re fat adapted.

Being fat adapted is nice because your cravings will subside, you will have more energy and your meals will be very satisfying. Also, you have a little more wiggle room when it comes to what you eat, and it kicking you out of ketosis.

 

Again, ketosis is a metabolic state. Some people, like Cross Fitters, can eat 80-100 grams of carbs a day and be in ketosis because of their demanding physical activity. They have metabolic flexibility, going in and out of ketosis without skipping a beat.

 

Our bodies will always use a measure of glycogen, even making it out of protein if need be, so don’t go hating on glucose, it’s there for a reason. We just don’t need to overeat sugar and carbs all day every day like most of us do on a standard American diet (SAD).

 

Keto in 1, 2, 3….

  • Omit all starches + sugar from your diet to include grain, beans, tubers, sweeteners, most fruit, potatoes, oatmeal, sweet peas, pasta, etc.
  • Replace these foods with healthy fat and above ground vegetables, mostly green ones. Eat plenty of avocado, olives, coconut oil, rendered animal fats.
  • Make sure you’re getting in enough protein. .5-.8g per pound of your body weight. Strive to source quality proteins not to ingest inflammatory corn and hormones via your animal proteins.

 

 

Troubleshooting

Because you don’t retain water when you eat low carb, you need to make sure you hydrate and get in electrolytes.

  • Drink water with a pinch of pink Himalayan salt and a squeeze of lemon
  • Take an electrolyte supplement. I also like Iodine supplements.

 

If you have a lot of weight to lose and start dropping pounds fast you will need to help your body detox. We store a lot of crap in our body fat.

  • Milk thistle and/or calcium d-glucarate to support your liver

 

Having trouble digesting fats? This happens. After a lifetime of low fat, high fiber foods our bodies forget!

 

Make sure you drink enough water. Make sure you eat enough. Fat can be very satiating, but the fast road to hormone imbalance, hair loss and adrenal fatigue is not eating enough.

 

What do I eat on Dairy Free Keto

Quality animal proteins, eggs, bacon, coconut, green vegetables will be most of what you eat. No need to eat tons of cheese to get fat into your diet. Chicken thighs, ribeye steaks, pork shoulders all have plenty of protein. Add some good sauces to your plate, sauces made with anti-inflammatory fats like avocado oil mayo, coconut milk curry and Sunshine sauce and you will be cruising on your keto lifestyle.

 

Best Fast: Coconut oil, avocado oil, Nutivas Butter Flavored Coconut Oil (so good), Rendered Animal Fats, Olive oil.

Super Foods: Broccoli, Cauliflower (hello Cauli-rice), Spinach, Cabbage, Brussel Sprouts, Coconut, Asparagus, Bok Choy, Saukraut, Arugula

Easy Proteins: Eggs, Bonesless Skinless chicken thighs, ground beef, ground pork, salmon, fatty steaks

 

nut free paleo pancakes 

Beyond Plants and Animals

 

Because keto with a paleo twist (an emphasis on whole, ingredient foods) is amazing and all. But sometimes we just want the damn dairy free keto cookie.

 

I like using coconut flour and flax seed meal for baking. Fine ground almond flour is effective, but easy to over consume. Nuts consumed in large amounts can be inflammatory. Proceed with caution.

 

Dark chocolate is my BFF. I stick to 80% dark or higher. You can also get stevia-sweetened dark chocolate.

 

Creating meals that stratify cravings is fine, it’s a need, it’s what I do for a living. This is meant to be a lifestyle change. It’s forever. So you bet your ass we’re going to eat delicious foods. It’s all about getting creative with cooking. Some of my most popular recipes are:

 

flourless avocado brownie

Keto and ______

 

AIP? Nut Free? Whole30? Etc, etc, etc.

It can be done. You can eat however you want. It’s your body. You figure out what works best for you.

My book, MADE WHOLE is dairy, nut, and nightshade free with 100+ AIP options. It also contains over 70 pages of health, nutritional and lifestyle information. Check it out HERE. 

FAQ’S

What do I put in my coffee? I’m partial to my Dairy Free Coffee Creamer. Some folks like Nutpods. Coconut Milk. Collagen. Cinnamon. Drink it black.

Favorite Pizza Recipe? My Crispy Chicken Meatza  or this cauliflower crust from Perfect Keto (but also by me lol).

Do I use sweeteners? Which ones? Yes. On occasion, I use Stevia Glycerite. Swerve or Lakanto. I recently started using Lakanto. I prefer it over Swerve, by a lot! However, I try to use no sweetener or use Stevia first (to keep things paleo). Lakanto and Swerve are both made with erythritol that is sugar alcohols from fermented corn.

Resources:

 

Keto vs Paleo vs AIP

 

Whole30

 

Keto Macro Calculator

 

Costco Shopping List

blueberry cake
These dairy free treats are delish! Save 20% with code CASTAWAY!

Dairy Free Keto Cookbooks: 

 Made Whole Cookbook  (keto + paleo with lots of AIP modifications) 

Easy Dairy Free Ketogenic Recipes (dairy free, some soy and a liberal use of sugar alcohols)

30 Day Ketogenic Cleanse (lots of meal plans and resources)

 

quick start guide to dairy free keto

London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

keto sheet pan meal

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.

the perfect bite

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.

london broil

roasted vegetables keto

Vegetable Candy

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.

sheet pan meal

Grass Fed is Better

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!

keto sheet pan meal

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London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

keto sheet pan meal

An easy yet elegant meal the entire family will love. This sheet pan meal uses london broil for an affordable steak dinner!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 42
  • Total Time: 52 minutes
  • Yield: 4-5 servings
  • Category: Entree
  • Method: oven
  • Cuisine: healthy

Ingredients

For the Marinade:

1 teaspoon fine salt

1/2 teaspoon ground black pepper (omit for AIP)

2 cloves garlic, minced

4 sprigs fresh thyme

2 tablespoons avocado oil

Meat: 

1- 1 1/5 pound london broil

Brussel Sprouts: 

1 pound brussel sprouts, halved

2 tablespoons avocado oil

1/2 teaspoon fine salt

1 teaspoon onion powder

4 slices bacon, chopped ( I also use Butcher Box Bacon)

2 tablespoons coconut butter (I use this one)

Instructions

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.

Keywords: sheet pan meal

keto sheet pan meal

 

Peach Pulled Pork (Whole30, Paleo, Keto)

Sheet Pan Dinner: Hassleback Sausages, Bacon & Turmeric Brussel Sprouts

Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)

Eat With Intention: ditch the diet mindset

I get it, sometimes we need all the rules and the structure to get us to a better place. But sometimes, we lean to much on these rules. We thrive in their structure and fall apart our own. Classic helicopter parenting mistake. You have to make your own mistakes, fail- get back up and do it all on your own to really learn.

If you’re ready to let go of the proverbial diet hand and walk on your own two feet into a lifestyle that you can live with…  I challenge you…

#eatwithintention 

 

How is this different than a Whole30 or AIP Keto Reset?

There are no rules here. No restriction. You can eat with intention all the time, you can do so in whichever way you feel the need to.

Resets, elimination diets, detox programs… they have their place. Maybe that is where you are now?

Do you seek a lot of structure, rules, restrictions or parameters to feel in control of your eating or successful in your efforts? That’s cool. We need that sometimes. That’s why SHORT TERM… 21, 30-day programs are PERFECT for you.

Once you’ve graduated from that phase in your life and your healing… sometimes you are jiving with your food freedom and you feel good. But you still yearn for that purpose. It feels kinda nice to be mission oriented… or you know… life happens… food is just food and sometimes we lose sight of our goals or just get a little careless.

Which, guess what? IS A-OKAY! You don’t have to live your life always working on eating a certain way. But sometimes you’re in the upside down… or you know… that in-between phase.

You have been in your groove for a while, but you still have some goals. You like to keep some pep in your step. You still have in the back of your mind that feeling of… what if one day it all goes off the rails, the whole ship burns down…. Or not… you’re human. We all are.

Keto vs. Paleo

So what is this eat with intention thing?

 

We all have to eat. So instead of looking toward rules or restrictions, I challenge you to be mindful. To create your meals with the intention of ________ (that’s your cue, fill in the blank).

 

Heal.

Grow.

Gains.

Be satisfied.

Eat without fear.

Enjoyment.

Get more greens.

Get more protein.

Eat more colors.

Feel good.

Cook more.

Cook less.

Freedom.

For EXAMPLE… my intention for next month: recover better from workouts and gains so I’m going to be more mindful of protein intake. I also want to optimize gut health and digestion, mitigate some bloating. So I’m going to skip keto sweeteners for now. Not to say that I won’t have sweets (hello dark chocolate). I’ll be eating fermented foods and lots of collagen, bone broth and what not.

My Healing Story: AIP and Keto and Self Love

Intention> Action

 

I can DO all the things. The POWERFUL thing here is my intention to grain muscle and heal my gut by not adding restrictions or rules to my diet. The power here is in the intention, the very thought and belief that what I am doing is what I want and need to do to reach my goals, be happy etc.

 

Intentions over Restriction. Be kind to yourself. Give yourself grace. Know that you ARE worth it. #eatwithintention 

 

 

 

Low Carb Power Bowl (Grain Free, Paleo, Whole30, Keto)

bowl full of colorful food

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??

low carb power bowl

The Base:

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.

bowl full of colorful food

The Greens

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.
  • Chopped baby spinach! Mild in flavor and texture.
  • Shredded lettuce, the vanilla of greens.
  • Massaged kale, see Made Whole for details.
  • Shredded cabbage, you can even get fancy with purple cabbage.
  • Or you can get REALLLLLYYY creative with chards, endive, radicchio etc. I’m not a huge fan of the bitter greens served raw, but they are nutritious.

bowl of food

Ferments, Citrus, and other delicious tangy things…

A Touch of Sweet

  • Fresh berries
  • Go with roasted root veggies for a carb up or add diced apples
  • Add a splash of coconut aminos

sausage

Proteins!

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.

creamy chimichurri

Fats!

  • Sauce: like the one below, ranch dressing or your favorite sauce!
  • Mayo: you can make homemade or use primal Kitchen
  • Avocado: diced up or made into guac!

 

Assembly!

The base of your bowl should be half greens and half base veggies.

Then you add the tangy component in a small amount on one side, the sweet component to the other. Protein on top and finish off with a healthy dose of fat!

how to make a power bowl

 

Print

Creamy Avocado Chimichurri Sauce

creamy chimichurri

The perfect tangy herb sauce for your low carb power bowls

  • Author: Cristina

Ingredients

2 bunches of fresh parsley

5 cloves garlic, peeled

1 large, ripe avocado

¼ cup coconut vinegar or apple cider vinegar

Juice of 1 lemon

½ teaspoon salt

½ cup olive oil

Instructions

Pulse parsley in food processor until fine mince. Add garlic, avocado, and pulse for 20 seconds.

Add in the lemon juice, vinegar, and salt. Blend on high while you drizzle in the oil slowly, until thick and smooth.

Store in a jar in the fridge for 2-3 days. Or freeze, thaw in the fridge overnight.

More Bowls

 

 

 

Teriyaki Meatballs Noodle Bowl (Keto, AIP, Paleo)

 

 

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

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

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