To make this Tasty Cheese Shelled Keto Chicken Quesadillas, your preheat oven to 400 F. Then, cover a pizza pan with Parchment Paper (NOT wax paper). Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape). Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven. Then, place the chicken over half of the cheese shell.  Add the sliced peppers, diced tomato and the chopped green onion. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes. Serve with sour cream, salsa and guacamole. Garnish with chopped fresh basil, parsley or cilantro.

As mentioned above, nuts are high in fat, which makes them great for ketosis. However, this fact also makes nuts high in calories. If you’re on a ketogenic diet for weight loss, then eating a lot of nuts could make it really tough for you to lose weight. For example, 100 grams of macadamia nuts contains 718 calories! 

While calories are not the only thing that matters for weight-loss, they do still play a part, so watching your calorie intake will be important if you’re looking to lose weight by going on a ketogenic diet.

The name "ketogenic" comes from ketosis. At its most basic level, ketosis is the body's process of turning fat into energy. When your body's carbohydrate stores are low, you convert stored fat into ketones, which supply energy to the body. A ketogenic diet stresses the consumption of natural fats and protein—such as meat, fish, and poultry—while limiting carbohydrates. This maintains ketosis over a sustained period of time.
If you can’t have cheese on clean keto, at least you can have bacon? Well, sort of. Traditional bacon contains those pesky sulfites from before, along with nitrates (aka another carcinogen), Hunnes says. One recent study found a link between nitrate consumption and mania by looking at both humans and rats.[12] And nitrates are a common migraine trigger — one study found that they can actually alter our oral bacteria, which is what can set off the migraines. [13]
To all of those having issues with your cream cheese being lumpy. 1) Make sure your cream cheese is FULLY softened to room temperature. It’s okay to pop it in the microwave for fifteen seconds at a time to speed up the process a bit, but don’t allow it to run. 2) Having your eggs room temperature as well will also help prevent curdles in the cream cheese. Adding cold eggs to warm cream cheese without proper mixing can cause lumps. 3) A mixer (even a small hand mixer) is ideal. If unavailable, squish the cream cheese into the sugar with the bottom of a spoon, add eggs, squish again, then whisk gently until smooth.
This cheesecake is in the oven baking as we speak. I did use crushed pecans with some cinnamon added along with your other ingredients. The filling looks and tastes AMAZING (I know, I know, it has raw eggs in it). I was about to give up on Keto because quite frankly every recipe I tried just wasnt tasting great. Then I found your site! I also made some of the caramel sauce and I must say that is fantastic all on it’s own. Thank you so much for sharing your recipes! I look forward to making many more.
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time.
Hi Liz, As far as the Swerve goes, most online calculators don’t subtract sugar alcohols when showing net carbs, so that may be the issue. Regarding the butter, all butter is keto approved (as long as it’s real butter). 🙂 If you calculated by hand, then let me know which ingredient is showing a lot of carbs for you and I can help determine what was off. The few net carbs in the recipe come from almond flour and cream cheese. The brands of pantry ingredients I use are linked in the recipe card (pink links). I use Kerrygold for the butter and Philadelphia for the cream cheese.
All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).

Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.
Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.
Nuts can be an important part of a well-formulated ketogenic diet and provide many essential micronutrients, together with having a generally very keto-friendly macronutrient profile, depending on the exact type of nuts. They will give you energy and will help you feel satiated, and can be an easy, quick and convenient snack that you can take almost anywhere with you.
Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23).  Avocados are one of the amazing ketogenic foods I eat every day!
Hi Maya. Thanks for your yummy sounding recipes! I have Virtue brand granulated monk fruit with erythritol sweetener. Since the recipe calls for powdered sweetener, can I assume the Swerve conversion is what you’re going by? My sweetener is four times as sweet as sugar, so since Swerve measures 1 to 1, that the recipe would use 1 1/4 cup of real sugar, so I’ll need to divide that amount by 4, then try to make it into powder. Does that sound right? Thanks in advance!
How much is “enough protein,” and how does that translate into actual meat on your plate? U.S. dietary guidelines prescribe protein based on body weight (a minimum of 0.36 grams per pound of body weight, if you want to bust out your calculator). But that’s the minimum necessary to stay alive and prevent deficiency, not the right amount for optimal health or weight loss. The classic ketogenic diet has a ratio of 4:1 fat grams:(protein grams + carb grams), meaning that the diet would be less than 20% protein by weight (grams) and 10% protein by calories. People who want to put on muscle – or people who want to lose weight more easily – often eat closer to 30% protein by calories, which is probably fine and maybe even helpful for keto weight loss, since protein helps suppress hunger. It’s perfectly fine to eat on the low end – keto isn’t necessarily a high-protein diet – but there’s a big range of totally reasonable options.
Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.
This Greek-inspired dish has all the flavors of lemon, garlic, and oregano, giving the meat a lovely fresh taste, and the coconut yogurt dipping sauce just sets it off so well. This recipe would be a good one to try if you have friends round for a barbecue, as the flavors of the chicken are really amazing! Try to cut the chicken into even strips as that can make sure it cooks evenly on the grill.
The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
Legit Halleluj! Made this perfect my 1st attempt & every multiple times following. Also my 1st attempt ever at cheesecake. I think I made it 6 times during recent holidays. Helped me stay on keto during that time!!! Though I still hope to one day find a lower to zero carb cream cheese. One time I swapped cream cheese for Neufchatel cheese as it has fewer carbs (& less fat) but tasted nearly identical. Also, I sub crust to all pecan instead (just ground up raw pecans, butter & erythritol), I’ll have to try to remake one time with your almond crust, if we can pry away from the pecan! **Thank you for your fabulous recipe!!** (I use organic & grass-fed ingredients whenever I can, so it’s always such a bummer when a new recipe doesn’t knock outta the park. But this one does.)

Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].
I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
Even though star fruit is another fruit that some people don’t think to add to their grocery list, it’s worth a try if you’re on keto and want to satisfy your sweet tooth. A ½-cup serving of cubed star fruit contains about 2.6 g of net carbohydrates, plus 1.8 g of fiber and 2.6 g of sugar. It’s also low in calories and has 88 mg of potassium (1.9 percent DV) and 22.7 mg of vitamin C (38 percent DV). 
The next time you need to change up your keto breakfast ideas, give this recipe a try. It’s so simple to make and is also extremely versatile. Easily change the creamy, tangy flavor by adding different extracts, spices like cinnamon or a few berries blended in. Make one large batch and divide them into different flavors, serve on its own, or top your favorite keto pancakes with it.
Milk—but not cheese—is off the list because it contains a lot of lactose, a form of sugar, which makes it high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and turned into lactic acid, cutting the carb content way down. Low- and reduced-fat dairy products are to be avoided as they’re overly processed, which strips out nutrients like the fatty acids that make you feel full. Plus, sugar is often added to make up for a loss of flavor and texture, so some actually have more sugar than full-fat dairy. Resist shredded cheese, too, as it contains a carby potato starch that keeps it from sticking together.
Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁

With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
As for all the other nutrients in meat? If you’re eating enough meat to get your protein, you’ll probably get enough of those, too. For example, that 4 ounces of chuck roast contains 113% of the RDA for vitamin B12, plus substantial amounts of other B vitamins, like choline. For people without special nutritional needs, it’s just not necessary to worry about it beyond that.
The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you'll always see fat — that's the whole point of the diet, after all. However, it's important to diversify your fats. Don't always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.

Not sure what foods you should eat on the keto diet? This keto food list will get you started. By depriving your body of glucose, the high-fat, low-carb ketogenic diet shifts your body into ketosis, a state of burning fat instead of sugar for energy. Take the guesswork out of eating keto, and follow this complete keto diet food list to start dropping weight and feel amazing.

Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.
We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
The nominal amount of carbs allowed on keto makes it challenging to find snacks that won't screw up your diet. But nuts should be a go-to for any keto enthusiast, as they're high in fat without being loaded with too many carbs. If you're looking for the lowest carb nuts, add these to your emergency snack stash so you're prepared when hunger strikes.
I scanned all my ingredients and also clicked on your links. My almond flour matches with the same amount of carbs but when I input everything, it has my net carbs as 4. My app may round up for some (I use Carb Manager). I think for me, the full carbs from the cream cheese is 32 oz of cream cheese at 32 net carbs (my box of cream cheese shows >1 for 1 oz) Bobs Red Mill almond flour at 2 cups for 24 net carbs and my 3 eggs show 1 carb. All together it puts it at 3.56 carbs per slice based on just those carbs. So not too far off from the 3 carbs.
Nutrition – If you eat nuts and seeds daily, you minimize your risk of nutrient deficiencies. These foods are, as already explained, nutritional powerhouses. Fat makes up a big portion of the macros in nuts, with most having over 70% of fat per measure of weight. The quality of the fats in nuts is also worth noting as most a rich in monounsaturated fatty acids [2].
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!
When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you'll always see fat — that's the whole point of the diet, after all. However, it's important to diversify your fats. Don't always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.
Hi, I just made this. 🙂 I used Stevia In The Raw & I added a extra ounce of SITR for the crust bc I did a test & cooked some in a muffin cup & it wasn’t sweet at all. I also used 1 Tbl of pure vanilla in the crust, 1 tsp tasted weak. I used 2 TBL vanilla for the filling. I also used 1 TBL fresh lime juice. I cooked the crust for 15 mins to brown it + 1 min under the broiler. The cheesecake baked for 53 min. It’s cooling now. It looks great! The total time it took to make & bake it was 2 hours & 8 mins. Not including cooling. THANKS!
If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)

I am a 56 yr male, tpye II diabetic taking 2 Gilipizide tablets a day. I have been doing Keto for just over a week and my Blood Sugar Numbers have been cut in half and now only take 1 pill a day for the Diabetes. My blood sugar is just as if not more important than the weight loss which is dropping slightly. But for now am psyched my numbers have gone down to almost Pre-Diabetic levels in only one week. SOLID…..
This is a great article!! I love pecans, walnuts, macadamia and Brazil nuts. Moderation is definitely the key. I don't think I could ever cut them out completely, and so glad this article backs up my thoughts about them. It's also nice to hear a good word about flax! For a few months now I've read nothing but bad about it and though I have some I've avoided using it. Now I think I will start adding it back in! Thanks for all this research!!
I’ve made this before for my husband’s birthday a few weeks ago and it was a huge hit! I’m wanting to make it again but realized that I’m out of vanilla extract for this time around. I have coffee, lemon, cinnamon, and peppermint extracts. What would you recommend as a vanilla extract substitute? I’m out of almond extract too.. How much to use also?
If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)
This is the best Cheesecake I have had that is low carb! I make it alot and take it to dinners and it is always a hit! I make the fruity sauce for it out of whatever I have that is frozen. Blueberries, strawberries, all have tasted wonderful and are so easy! Thank you so much for this recipe. So far I have enjoyed all of the recipes I have made from this site. I am a huge fan!
Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
Thanks for sharing! First time making cheesecake – I’m actually new to liking cheesecake. Could be because I’m pregnant and my tastebuds have changed. But I’ve been craving it lately, and I am on a strict low carb diet. This is perfect! I didn’t have raspberries, so I tried a slice this afternoon w/natural PB. Delicious! Also, I think the crust could be a great low carb crust for other desserts, like chocolate cream pie! (Hint, Hint)
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.

If you can’t find Carb Master milk at your local grocery store, you can easily substitute another dairy option. When selecting an alternative source for your keto yogurt, remember that keto dairy should be organic, grass fed and high-fat. Avoid 1% and 2% dairy products, which are typically loaded with carbohydrates. Instead, select raw milk, heavy cream or heavy whipping cream.
Hi Maya. Thanks for your yummy sounding recipes! I have Virtue brand granulated monk fruit with erythritol sweetener. Since the recipe calls for powdered sweetener, can I assume the Swerve conversion is what you’re going by? My sweetener is four times as sweet as sugar, so since Swerve measures 1 to 1, that the recipe would use 1 1/4 cup of real sugar, so I’ll need to divide that amount by 4, then try to make it into powder. Does that sound right? Thanks in advance!
Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness.
To make this Tasty Cheese Shelled Keto Chicken Quesadillas, your preheat oven to 400 F. Then, cover a pizza pan with Parchment Paper (NOT wax paper). Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape). Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven. Then, place the chicken over half of the cheese shell.  Add the sliced peppers, diced tomato and the chopped green onion. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes. Serve with sour cream, salsa and guacamole. Garnish with chopped fresh basil, parsley or cilantro.
With the higher levels of antioxidants found in matcha tea, this smoothie is guaranteed to get your day off to a healthy start! It is thickened with chia seeds and would make a lovely refreshing drink for breakfast. Some green smoothies can be quite a vibrant color, but this one is a more gentle shade, so not as off-putting for green smoothie novices!
There’s homemade mayo using organic, pasture-raised eggs and avocado oil, and then there’s Miracle Whip. “The fatty-acid profile of conventional eggs, plus the omega-6 dose of the oil used to make conventional mayo is pro-inflammatory,” Dana Hunnes, PhD, MPH, RD, senior dietician at the Ronald Reagan UCLA Medical Center says. Plus she says it could be at higher risk for antimicrobial contamination due to the lack of sanitary conditions for chickens raised in a conventional farm.

While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)


This recipe is quite straightforward and simple to follow, but the results are amazing! You have the flavor and consistency of cheesecake, but without the high carb content. You can even make it more mousse-like in the middle by beating more air into your filling ingredients, which would be a good idea for a lighter dessert after a heavier meal. This can be served without the sour cream topping if you want to.
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
Berries are an excellent source of antioxidants and taste delicious in a keto dessert. A handful of these fruits is ok from a carb perspective but just once a day. Blackberries, blueberries, boysenberries, raspberries, strawberries and cranberries are keto friendly fruits. Topped with cream they make a lovely sweet and simple treat. Frozen with cream and blended up they make a natural and nutritious ice-cream! Another tasty and nutritious plant category are herbs and spices.
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You may need to trial a few kinds of cheese to find the best one that will bake to a crispy shell, and each one will vary considerably. I used a regular block of cheese, shredded/grated it, then cooked until I knew it would be crispy when cooled down. The first ones I tried when I was developing this, I discovered I hadn’t cooked them long enough to crisp up.
Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁

Making your own frozen desserts and treats can be a really good way to cut down the sugar and carbs for the whole family, but especially for the kids. Store-bought frozen yogurt can be packed with hidden sugars and is usually very high in carbohydrates, but homemade can be so much healthier and tastier! This Keto recipe gives you lemon –flavored froyo, but other flavors are totally up to you!
Some people on keto think they can skip eating their greens and just focus on the keto macros. But, they miss out on the healing potential of low carb vegetables and keto friendly fruit add to the keto diet. It’s not just exotic species and tropical spices that are getting recognition, common low carb vegetables and keto friendly fruits are densely packed with super-nutrition. This new class of healing plants are becoming known as ‘functional foods’. They have an important role to play in a healthy keto diet.
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.
So I only had 24 oz of cream cheese, but I decided to wing it. My 9 in cheesecake pan is silicone and not very deep. After mixing everything ( did everything else by recipe, just less cream cheese) I had too much filling, so I also filled 5 silicone cupcake liners and baked it in a water bath on the lower rack. At 35 minutes the large cake was starting to brown but the small ones were still white, but seemed pretty solid, so I took them out and cooled them. Then at 45 minutes, the big cake seemed almost too brown, so I pulled it out. A couple hours in the fridge and the small ones( with no crust) popped out of the silicone liners and were super delicious. The big one came away from the sides cleanly and it would have been ready to eat already, but we already ate the little ones, so tomorrow we will see how yummy the cake is with crust. Yay for cheesecake!

Hi! Let me start by saying THANK YOU!!! This cheesecake is beyond my expectations! I have made two so far, keeping the portions in my freezer. It is now a staple in my house. So, was going to bake this morning, but I don’t have enough erythritol to make the cake filling. Panic set in, I just went to 3 local stores (one being a health food) can’t find it. I ordered it from Amazon (great price) but it won’t be here until the end of Sept. I can’t make it that long ;-). However, i have liquid Stevia but can’t figure out how or if I can convert the 1 1/4 c of eryth. needed. Can you advice me? Thank you!!
Sorry about that, Shelly! No, not at all. I just have a process where I answer more involved questions in a separate batch from general thank you’s. It just makes it easier this way for me to get through so many comments that come in each day. I really do appreciate every one and answer them as soon as I can. I did answer your other question already. Thank you so much for visiting and commenting!
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.

Strawberries and currants have fairly high sugar content in the 7 to 9 gram-per-cup serving range. Cranberries and raspberries, on the other hand, only have between 4.5 and 5.5 grams. You should be aware that it's not just about sugar, though — the total carbs in raspberries come out to 14.7 grams per serving, while cranberries have 13.4 grams per serving. Despite this, it's easy to have half a serving of any of these berries as part of a dessert or morning smoothie and still be within keto diet parameters.
Thank you, Ashlee! To keep the texture the same, use lemon zest or lemon extract. Lemon juice isn’t potent enough and you’d need so much that the texture would change. I haven’t tested the amount of lemon zest or extract yet, but I’d try about a tablespoon of zest or 1 1/2 tsp of extract. You can add it before adding the eggs and taste (since there are no raw ingredients before adding eggs). Just keep in mind that at that stage you’ll want it more potent than the end result, since the eggs will dilute it a little. Let me know how it goes!
This is the MOST AMAZING recipe I’ve found to date! I’ve made it many times and most of the time, my guests don’t believe me when I tell them it’s low carb and sugar free. I especially love making it for my mother who is diabetic. And my sister, who doesn’t like cheesecake at all, loves this one. Truly an amazing and satisfying recipe. And so easy! Thank you so much!

I tried your cheesecake with raspberry sauce for Easter and OMG!!! It did crack on me but I could have cared less. It was delicious and no one in my family believed it was sugar free (minus the sugars in the raspberries of course.) My husband, who is a chef, was VERY impressed. The crust was even delicious. Thank you! Thank you! Thank you! It will be made every holiday from now on.
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.

But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)
Family loved it my first cheesecake ever and tastes better than any cheesecake I’ve ever tasted! I only had granular erythritol thanks to Maya telling us to use a coffee grinder was great and turned into powder easily. I didn’t soften the cream cheese enough was a bit hard to mix with hand mixer at the beginning should I try and soften it in processor before starting?
One of the best things about being on the keto diet is the emphasis on consuming good fats. In my case, that means indulging in nuts whenever I need a quick pick-me-up. However, it's important to note that not all nuts are created equal when you're on the keto diet. Since the emphasis with keto focuses on low carbs and high fats, you have to keep an eye on serving sizes as well as knowing which nuts bring the most bang for your buck as far as fats are concerned. (Say goodbye to peanuts.)
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.
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Just one area of concern for your Australian readers is advocating consumption of palm oil- 87% of world consumption is sourced by our nearby neighbours via deforestation in Malaysia and Indonesia- the equivalent 0f 300 football fields is cleared every hour. The near extinct Sumatran Orangutan will be forever in your debt if it is removed from the list.
Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using. 
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