This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
With only two ingredients, this low-carb dairy-free yogurt couldn’t be easier to make, so you can have a regular supply to turn into breakfast dishes or to add to sauces to make them super-creamy. This recipe gives enough about six small pots, but you can easily double the ingredients without having to adjust the timing. Serve this with a little honey and some berries for a fresh and fruity breakfast.
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.
If it’s not obvious already, cottage cheese will be your new keto sidekick. Forget about your friend who said she was going to do it with you– cottage cheese will be there to help out. With tons of recipe varieties you’ll be hooked. Go shopping with our Ultimate Keto Shopping List and  try some of the recipes above and let me know in the comment which your favorites were!

Perhaps the only thing more divisive than politics is canola oil. People have thoughts about it. Given the research available, Bulletproof and a growing number of nutrition experts are of the opinion that you should toss your canola oil. Canola oil is extracted via a process called hexane solvent extraction. This process uses chemicals and high heat to extract the oil and process it, and the final product is high in oxidation and trans fats.[3] In studies, canola oil has been linked to lower antioxidant levels in the body[4] and lung inflammation.[5]
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
Hi Dorothy, The ingredients don’t scale perfectly to a 6-inch pie, but can be pretty close. If you enter “10” in the box that lists the number of servings, it will convert the amounts for you. Some amounts turn out a little odd (like 1.88 eggs), so with those it should be ok to round up. The baking time will need to decrease with a smaller cheesecake, as well.
Hi! Just wanted to say that I made this cheesecake for my boyfriend’s birthday and it was a hit! I used truvia baking blend because I didn’t have time to order the erythritol and it tasted great. I am not a baker so I was very impressed. Just spread some low carb icing on the top with a few fresh strawberries and done! Thanks so much for the recipe. I’d like to make it again but in cupcake form. I plan on using these ingredients but with the directions from your pina colada cheesecake cupcakes. Hope it turns out!

Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious. Eating nuts is fine if you’re doing so when you’re hungry and need energy. But if you’re just snacking on them between meals – without being hungry – because the nuts taste good or because you’re bored, then you’re adding tons of fat that you don’t need.

Hi Dee Dee, It’s supposed to be jiggly in the middle when you take it out. It firms up as it cools and then when it chills in the fridge. I haven’t experienced cracking with it but the cause doesn’t have to do with being not done, it’s sudden temperature changes. If you want to be on the safe side you can bake it in a water bath next time. I hope you still loved the taste!
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Rich in gut-happy bacteria, yogurt is a great way to add a little sweetness to a Keto diet. Although you can find Greek or low carb coconut yogurts on many grocery store shelves, why not get creative and make your own? It’s easy as pie and delicious homemade yogurt will be a fabulous addition to the recipes featured on our list of top Keto-friendly yogurt dishes!
It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.
I had the exact same issue! I even went back and entered the ingredients manually thinking something had transferred incorrectly. I freaked out when I saw the carbs! As wonderful as it is, I think I will forgo it again until I find out what is going on. I have seen where the carbs from Swerve aren’t counted? I don’t understand that. Please explain so I can understand why! I’m struggling here. 🙁
Lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous veggies, like cabbage, cauliflower, broccoli, and Brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables.
By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”
In 2018, sales of whole milk and whole-fat yogurt have increased by 1.6 percent and 11.6 percent, respectively, as fat-free yogurt has decreased by 10.9 percent. This shift in taste has birthed a slew of high-fat yogurts. Siggi’s 9 percent Triple Cream first came to market in 2017; it is now available nationwide in markets like Whole Foods, which is where I bought mine.
Hi! Just wanted to say that I made this cheesecake for my boyfriend’s birthday and it was a hit! I used truvia baking blend because I didn’t have time to order the erythritol and it tasted great. I am not a baker so I was very impressed. Just spread some low carb icing on the top with a few fresh strawberries and done! Thanks so much for the recipe. I’d like to make it again but in cupcake form. I plan on using these ingredients but with the directions from your pina colada cheesecake cupcakes. Hope it turns out!
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.

Although you'll be cutting way back on carbohydrates and sugar, some fruits are still okay to eat on the keto diet (though you'll still want to be mindful about quantity in order to remain in ketosis). The fruits that make the cut contain far fewer carbs than their off-limits cousins such as apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general.
Hi Kelley, The spoon is just a regular-sized cooking utensil. Sometimes you can fit two taco shells on one – just not on top of each other, side by side only. You can also use virtually any utensils that you have with a round handle. The shells harden fairly quickly, so you can even set them on your kitchen table to harden. Taco molds or racks might also work, you’d just need something where you can place or hang them upside down.
I made this because we are on a strict low carb diet and it is extremely hard to find satisfying snacks or desserts. OMG this is some good cheesecake!!! I used xylitol and tweaked the recipe just a little, I added a little more vanilla, a pinch of salt to the filling and the crust, I also added a bit of lime juice instead of lemon. We felt guilty after eating it because it just does not taste like a “diet” cheesecake. My only complaint is that it did not set completely solid so it’s a little more soft and creamy than I prefer. I think I need to adjust the temp on my oven so I can cook it longer next time. This will be my go to cheesecake recipe from now on.
Once the cream or milk has reached its prime temperature (42C) – (108F) pour it into a container, add the probiotic tablet powder to the mixture and stir it with a sterilized metal spoon (sterilized by pouring very hot water over it). As you can see, I’m using a large glass container, which will fit the dairy version perfectly but doesn’t quite touch the sides with the coconut milk version :-).
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.
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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Best thing to do for your cheesecake not to crack. Turn off the oven just when it’s still almost slight done. turn off the heat and leave in the oven for an hour. But DO NOT open the door at all. The residual heat will cook the rest and you won’t run the risk of overcooking and it’ll cool at the same time. Then take out of the oven to cool completely and refrigerate. I love cheesecake and keto cheesecake is just as good and satisfies the cravings.


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.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
Fruits with over 10g net carbs per 100g in weight. Depending on your carbohydrate tolerance and whether or not you are fat adapted, you may be stretching the boundaries of nutritional ketosis by eating fruit with higher carb content or more significant quantities of the low carb fruits listed. There will always be exceptions and outliers; be sure to reference the searchable low carb fruits list below to pinpoint carb counts if you are unsure.
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.
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!!!
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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!!!
Potential Health Benefits: Improvements in lipid profile. In one study, people with mildly elevated cholesterol consumed 30 grams (1 ounce) of hazelnuts for 4 weeks. By the end of the study, they had significant reductions in total cholesterol and cholesterol: HDL ratio. In addition, they experienced a significant decrease in apo-B, reflecting a reduction in their LDL particle number (16).
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