TABLE OF CONTENTS
Keto Instant Pot Crack Chicken . . . . . . . . . . . 3
Keto Chicken Enchilada Bowl . . . . . . . . . . . . . 5
Crab Stuffed Mushrooms
With Cream Cheese . . . . . . . . . . . . . . . . . . . . 7
Skillet Chicken Recipe
with White Wine Sauce . . . . . . . . . . . . . . . . . 9
Easy Tomato Feta Soup Recipe —
Low Calorie, Low Carb, Keto . . . . . . . . . . . . . 11
Killer Lemon Butter Sauce for Fish . . . . . . . . 13
Chicken Satay Recipe With Peanut Sauce . . . 15
Instant Pot Beef Bourguignon . . . . . . . . . . . 17
Keto Low Carb Chicken Pot Pie . . . . . . . . . . . 19
Stuffed Avocados with Chicken
Bacon Salad . . . . . . . . . . . . . . . . . . . . . . . . 21
Spinach Artichoke Stuffed
Chicken Breast . . . . . . . . . . . . . . . . . . . . . . 23
Mediterranean Low Carb Broccoli Salad . . . . . 25
Cheesy Italian Omelette . . . . . . . . . . . . . . . 27
Quick Keto McMuffins . . . . . . . . . . . . . . . . . 28
Low-Carb Rainbow Chard & Sausage Hash . . . 30
KETO SAVOURY FOODS
Shamrock Eggs
with Braised Spinach . . . . . . . . . . . . . . . . . 32
Pesto Scrambled Eggs . . . . . . . . . . . . . . . . 34
Homemade Maple Sage
Breakfast Sausages . . . . . . . . . . . . . . . . . . 35
Keto Salmon & Cream
Cheese Mug Muffin . . . . . . . . . . . . . . . . . . . 36
Cajun Chicken Stuffed Avocado . . . . . . . . . . 38
Turkey Vegetable Pesto Bolognese . . . . . . . . 40
Hamburger Beef Stroganoff . . . . . . . . . . . . . 42
Stuffed Manicotti . . . . . . . . . . . . . . . . . . . . 43
Perfect Pork Chops
with Keto Gravy . . . . . . . . . . . . . . . . . . . . . 44
Low-Carb Spaghetti Bolognese . . . . . . . . . . 45
Spaghetti Carbonara . . . . . . . . . . . . . . . . . . 47
Tasty Feta Burgers (Egg-Free) . . . . . . . . . . . 49
Bacon And Caramelized Onion
Smothered Pork Chops . . . . . . . . . . . . . . . . 50
Cajun Chicken Tacos . . . . . . . . . . . . . . . . . . 52
Spiced Chorizo Meatballs . . . . . . . . . . . . . . 54
2
KETO INSTANT POT
CRACK CHICKEN
Rich, creamy, and full of flavor, this Keto
Instant Pot Crack Chicken Recipe is sure to
be a favorite family dinner.
SERVES: 8 SERVINGS (YIELDS ABOUT 7 CUPS TOTAL

I NGRE D I E NT S
2 slices bacon, chopped
2 lbs (910 g)
boneless, skinless chicken
breasts
2 (8 oz/227 g) blocks
cream cheese
½ cup (120 ml) water
2 Tbsp apple cider vinegar
1 Tbsp dried chives
1½ tsp garlic powder
1½ tsp onion powder
1 tsp crushed red pepper flakes
1 tsp dried dill
¼ tsp salt
¼ tsp black pepper 02. Add the chicken, cream cheese, water,
½ cup (2 oz/57 g) vinegar, chives, garlic powder, onion
shredded cheddar powder, crushed red pepper flakes, dill,
salt, and black pepper to the pot. Turn
1 scallion, green and white parts,
the pot on Manual, High Pressure for 15
thinly sliced
minutes and then do a quick release.
03. Use tongs to transfer the chicken to a
I NS T R UC T I O NS
large plate, shred it with 2 forks, and return
01. Turn pressure cooker on, press “Sauté”, it back to the pot.
and wait 2 minutes for the pot to heat up.
04. Stir in the cheddar cheese.
Add the chopped bacon and cook until
crispy. Transfer to a plate and set aside. 05. Top with the crispy bacon and scallion,
Press “Cancel” to stop sautéing. (See Note.) and serve.

KETO SAVOURY FOODS 3

NOTE S NUTR ITION
We’ve tested this recipe upwards of 10 Serving size ¾ cup + 2 Tbsp
times and have never had the burn warning
come on; however, several readers have Calories 437
had the warning come on, so we want Fat 27.6
to give a tip. In step 1 of the Instructions
Potassium 390
above, after removing the bacon from the
pot, we recommend adding a splash of Net Carbs 4.3
water, and use a wooden spoon to scrape Carbohydrates 4.5
up any brown bits that have formed on
the bottom to deglaze the pan. After that, Sodium 420
continue on with step 1 and press “Cancel” Fiber 0.2
to stop sauteing.
Protein 41.2

KETO SAVOURY FOODS 4

 1–4 oz can diced green chiles
Toppings (feel free to customize)
1 whole avocado, diced
1 cup shredded cheese (I used mild
cheddar)
¼ cup chopped pickled jalapenos
½ cup sour cream
1 roma tomato, chopped
Optional: serve over plain cauliflower rice
(or mexican cauliflower rice) for a more
complete meal!

INS TR UCTIONS
01. In a pot or dutch oven over medium
heat melt the coconut oil. Once hot, sear
chicken thighs until lightly brown.
02. Pour in enchilada sauce and water then
KETO CHICKEN add onion and green chiles. Reduce heat
ENCHILADA BOWL to a simmer and cover. Cook chicken for
17-25 minutes or until chicken is tender and
This Keto Chicken Enchilada Bowl is a low fully cooked through to at least 165 degrees
carb twist on a Mexican favorite! It’s SO internal temperature.
easy to make, totally filling and ridiculously
03. Careully remove the chicken and place
yummy!
onto a work surface. Chop or shred chicken
YIELD: 4 SERVINGS  (your preference) then add it back into the
pot. Let the chicken simmer uncovered for
I NGRE D I E NT S an additional 10 minutes to absorb flavor
and allow the sauce to reduce a little.
2 Tbsp coconut oil (for searing chicken)
04. To Serve, top with avocado, cheese,
1 lb of boneless, skinless chicken
jalapeno, sour cream, tomato, and any
thighs
other desired toppings. Feel free to
¾ cup red enchilada sauce (recipe from customize these to your preference. Serve
Low Carb Maven) alone or over cauliflower rice if desired just
¼ cup water be sure to update your personal nutrition
¼ cup chopped onion info as needed.

KETO SAVOURY FOODS 5

NU TRI T I O N
Serving Size ¼ recipe yield
Calories 568
Fat 40.21 g
Net Carbs 6.14g
Protein 38.38 g

KETO SAVOURY FOODS 6

CRAB STUFFED Filling:
4 oz cream cheese softened to room
MUSHROOMS WITH temperature
CREAM CHEESE 4 oz crab meat finely chopped
5  cloves garlic minced
An easy recipe for crab stuffed mushrooms
with cream cheese. Low carb, keto, and 1 tsp dried oregano
gluten free. ½ tsp paprika
SERVINGS 4 SERVINGS ½ tsp black pepper
¼ tsp salt

I NGRE D I E NT S
20 oz cremini (baby bella) mushrooms
(20-25 individual mushrooms)
2 Tbsp finely grated parmesan cheese
1 Tbsp chopped fresh parsley
salt
INS TR UCTIONS
01. Preheat the oven to 400 F. Prepare a
baking sheet lined with parchment paper.
02. Snap stems from mushrooms,
discarding the stems and placing the

KETO SAVOURY FOODS 7

mushroom caps on the baking sheet 1
inch apart from each other. Season the
mushroom caps with salt.
03. In a large mixing bowl, combine all
filling ingredients and stir until well-mixed
without any lumps of cream cheese. Stuff
the mushroom caps with the mixture.
Evenly sprinkle parmesan cheese on top of
the stuffed mushrooms.
04. Bake at 400 F until the mushrooms
are very tender and the stuffing is nicely
browned on top, about 30 minutes. Top
with parsley and serve while hot.

NU TRI T I O N
Amount Per Serving

Calories 160
Total Fat 11 g
Saturated Fat 7g
Trans Fat 0g
Cholesterol 58 mg
Sodium 390 mg
Potassium 300 mg
Total Carb 5.5 g
Dietary Fiber 0.5 g
Sugars 0g
Protein 9g

KETO SAVOURY FOODS 8

SKILLET CHICKEN
RECIPE WITH WHITE
WINE SAUCE
Quick and easy skillet seared chicken
topped with a creamy garlic and onions
white wine sauce that’s sure to please any
crowd!
SERVINGS: 4 SERVINGS

I NGRE D I E NT S
For The Chicken
1 Tbsp olive oil
4 boneless skinless chicken breasts
salt and fresh ground pepper to taste
1 tsp garlic powder
For The Creamy White Wine Sauce
1 Tbsp unsalted butter
1 large yellow onion diced
3 garlic cloves minced
salt and fresh ground pepper to taste
02. Season chicken with salt, pepper and
1 cup dry white wine
garlic powder.
1 tsp dried thyme
03. Add chicken to the skillet and cook until
½ cup half and half/heavy cream/or
golden brown, about 6 minutes. DO NOT
evaporated milk
move it around.
Fresh chopped parsley
04. Using tongs, flip the chicken over and
continue to cook for 6 more minutes, or
until cooked through.
I NS T R UC T I O NS
05. Remove chicken from skillet to a plate;
For The Chicken
cover and set aside.
01. Heat olive oil in a large skillet over
For The Creamy White Wine Sauce
medium heat until the oil shimmers, about
2 to 3 minutes. 01. DO NOT wipe the skillet.

KETO SAVOURY FOODS 9

02. Add butter to skillet and melt over NUTR ITION
medium-high heat.
Amount Per Serving
03. Add onions and cook for 3 minutes, or
until softened. Calories 276
04. Stir in garlic, salt, and pepper; cook for Calories from Fat 90
30 seconds, or until fragrant. Total Fat 10 g
05. Add wine and bring to a simmer, Saturated Fat 3g
scraping the bottom of the skillet to mix the
brown bits into the liquid; cook for 4 to 5 Cholesterol 85 mg
more minutes, or until half of the wine has Sodium 151 mg
reduced.
Potassium 520 mg
06. Stir in thyme and half-and-half.
Total Carbohydrates 6g
07. Reduce heat to slowly bring to a boil;
Dietary Fiber 0g
place chicken breasts back in the skillet and
leave to simmer and thicken for about 4 Sugars 2g
minutes. Protein 25 g
08. Remove skillet from heat.
09. Garnish with fresh chopped parsley.
10. Serve.

KETO SAVOURY FOODS 10

 INGR EDIENTS
2 Tbsp olive oil or butter
 ¼ cup chopped onion
2  cloves garlic
½ tsp salt
⅛ tsp black pepper
1 tsp pesto sauce — optional
½ tsp dried oregano
1 tsp dried basil
1 Tbsp tomato paste — optional
10 tomatoes, skinned, seeded and
chopped — or two 14.5 oz cans of
peeled tomatoes
1 tsp honey, sugar or erythritol —
optional
3 cups water
⅓ cup heavy cream
⅔ cup feta cheese — crumbled

EASY TOMATO FETA
SOUP RECIPE — LOW
CALORIE, LOW CARB,
KETO
Easy Tomato Feta Soup Recipe — Low
Calorie, Low Carb, Keto — simple to make
with just a few simple basic ingredients.
Creamy tomato soup with basil and rich,
savory feta cheese. Ready on 30 minutes on
the stove top.
INS TR UCTIONS
01. Heat olive oil (butter) over medium heat
in a large pot (Dutch Oven). Add the onion
and cook for 2 minutes, stirring frequently.
Add the garlic and cook for 1 minute. Add
tomatoes, salt, pepper, pesto (optional),
oregano, basil, tomato paste and water.
Bring to a boil, then reduce to a simmer.
Add sweetener.
02. Cook on medium heat for 20 minutes,
until the tomatoes are tender and cooker.
Using an immersion blender, blend until
smooth. Add the cream and feta cheese.
Cook for 1 more minute.
03. Add more salt if needed. Serve warm.

KETO SAVOURY FOODS 11

NU TRI T I O N
Calories 170
Fat 13 g
Saturated Fat 8g
Cholesterol 43 mg
Sodium 464 mg
Potassium 542 mg
Carbohydrates 10 g
Fiber 2g
Sugar 6g
Protein 4g

KETO SAVOURY FOODS 12

KILLER LEMON BUTTER
SAUCE FOR FISH
A Lemon Butter Sauce with Crispy Pan Fried
Fish that would be perfectly at home in a
posh restaurant, yet is so quick to make at
home! Browning the butter gives the sauce
a rich, nutty aroma which pairs beautifully
with fresh lemon, as well as thickening
the sauce and giving it a gorgeous golden
colour.

I NGRE D I E NT S
Lemon Butter Sauce:
60 g / 4 Tbsp unsalted butter , cut into
pieces
1 Tbsp fresh lemon juice
Salt and finely ground pepper
Crispy Pan Fried Fish:
2 x thin white fish fillets (120-150g / 02. Melt butter then leave on the stove,
4-5oz each), skinless boneless (I whisking / stirring very now and then.
used Bream, Note 1) When the butter turns golden brown and
Salt and pepper it smells nutty — about 3 minutes, remove
2 Tbsp white flour from stove immediately and pour into small
bowl. (Note 2)
2 Tbsp oil (I use canola)
Serving: 03. Add lemon juice and a pinch of salt and
pepper. Stir then taste when it has cooled
Lemon wedges
slightly. Adjust lemon/salt to taste.
Finely chopped parsley, optional
04. Set aside — it will stay pourable for 20 —
30 minutes. See Note 3 for storing.
I NS T R UC T I O NS Crispy Pan Fried Fish:
Lemon Butter Sauce
01. Pat fish dry using paper towels. Sprinkle
01. Place the butter in a light coloured with salt & pepper, then flour. Use fingers to
saucepan or small skillet over medium heat. spread flour. Turn and repeat. Shake excess

KETO SAVOURY FOODS 13

flour off well, slapping between hands if NUTR ITION
necessary.
Calories 393
02. Heat oil in a non stick skillet over high
heat. When the oil is shimmering and there Total fat 28 g
are faint wisps of smoke, add fish. Cook for Cholesterol 127 mg
1 1/2 minutes until golden and crispy on the
edges, then turn and cook the other side Sodium 464 mg
for 1 1/2 minutes (cook longer if you have Potassium 518 mg
thicker fillets).
Total Carbohydrate 3.1 g
03. Remove immediately onto serving
Protein 31 g
plates. Drizzle each with about 1 tbsp of
Sauce (avoid dark specks settled at the
bottom of the bowl), garnish with parsley
and serve with lemon on the side. Pictured
in post with Kale and Quinoa Salad.

KETO SAVOURY FOODS 14


CHICKEN SATAY
RECIPE WITH PEANUT
SAUCE
An easy chicken satay served with a Thai
inspired peanut sauce. The chicken is
soaked in a coconut milk marinade before
baking in the oven or grilling.
SERVINGS 4 SERVINGS
I NGRE D I E NT S
2 boneless skinless chicken breasts
(¾ to 1 pound total)
10 wooden skewers soaked for
about 30 minutes before using
1 scallion thinly sliced
Marinade:
½ cup full-fat coconut milk
3 cloves garlic minced
½ tsp curry powder
KETO SAVOURY FOODS
½ tsp salt
½ tsp ground black pepper
¼ tsp cayenne powder
Peanut sauce:
¼ cup natural creamy peanut butter
3 cloves garlic minced
2 Tbsp sesame oil
1 Tbsp olive oil
1 Tbsp soy sauce
1 Tbsp lime juice
INS TR UCTIONS
01. Marinating the chicken: In a large bowl,
combine all marinade ingredients and stir
until well-mixed. Cut chicken breasts into 1
inch chunks and add them to the marinade,
stirring to coat well. Cover and refrigerate
for at least 6 hours.
02. Cooking the chicken: Thread chicken
chunks onto the skewers, leaving about half
of each skewer empty for handling. Place
them in a single layer on a large baking
sheet. Bake at 450 F for 10 minutes, flip the
skewers, and then bake another 5 minutes
or until cooked through. Alternatively, you
can grill the chicken skewers.
03. Making the sauce: While waiting for
the chicken to cook, add all peanut sauce
ingredients to a small saucepan. Whisk
together over medium-low heat until
smooth, a few minutes. Keep warm over
low heat, stirring occasionally.
04. Serving: Transfer chicken skewers onto
a serving plate. Brush peanut sauce over
the chicken. Top with sliced scallions and
optionally black pepper. Serve while warm.
15
NU TRI T I O N
Amount Per Serving

Calories 330
Total Fat 20 g
Saturated Fat 3g
Trans Fat 0g
Cholesterol 66 mg
Sodium 500 mg
Potassium 300 mg
Total Carb 5g
Dietary Fiber 2g
Sugars 1.5 g
Protein 30 g

KETO SAVOURY FOODS 16

INSTANT POT BEEF 2 carrots chopped
5  cloves garlic minced
BOURGUIGNON 3 bay leaves
Instant Pot Beef Bourguignon is a pressure ¾ cup dry red wine
cooker recipe with beef cooked in red wine ¾ tsp xanthan gum (or corn starch,
with mushrooms, onions, and carrots. read post for instructions)
1 Tbsp tomato paste
SERVINGS 6 SERVINGS
1 tsp dried thyme
salt & pepper
I NGRE D I E NT S
1.5-2  lb beef chuck roast cut into ¾-inch
INS TR UCTIONS
cubes
01. Generously season beef chunks with
5 strips bacon diced
salt and pepper, and set aside. Select the
1 small onion chopped saute mode on the pressure cooker for
10 oz cremini mushrooms quartered medium heat. When the display reads

KETO SAVOURY FOODS 17

HOT, add diced bacon and cook for about
Cholesterol 169 mg
5 minutes until crispy, stirring frequently.
Transfer the bacon to a paper towel lined Sodium 620 mg
plate. Potassium 1565 mg
02. Add the beef to the pot in a single layer Total Carbohydrates 17 g
and cook for a few minutes to brown, then
flip and repeat for the other side. Transfer Dietary Fiber 2g
to a plate when done. Sugars 7g
03. Add onions and garlic. Cook for a few Protein 56 g
minutes to soften, stirring frequently. Add
red wine and tomato paste, using a wooden
spoon to briefly scrape up flavorful brown
bits stuck to the bottom of the pot. Stir to
check that the tomato paste is dissolved.
Turn off the saute mode.
04. Transfer the beef back to the pot. Add
mushrooms, carrots, and thyme, stirring
together. Top with bay leaves. Secure and
seal the lid. Cook at high pressure for 40
minutes, followed by a manual pressure
release.
05. Uncover and select the saute mode.
Remove bay leaves. Evenly sprinkle xanthan
gum over the pot and stir together. Let
the stew boil for a minute to thicken while
stirring. Turn off the saute mode. Serve into
bowls and top with crispy bacon.

NU TRI T I O N
Amount Per Serving

Calories 673
Calories from Fat 288
Total Fat 32 g
Saturated Fat 11 g

KETO SAVOURY FOODS 18

 ¼ tsp pepper
2 garlic cloves minced
¾ cup heavy whipping cream
1 cup chicken broth
1 tsp poultry seasoning
¼ tsp rosemary
pinch thyme
2 ½ cups cooked chicken diced
¼ tsp Xanthan Gum
For the crust:
4 ½ Tbsp of butter melted and cooled
⅓ cup coconut flour
2 Tbsp full fat sour cream
4 eggs
¼ tsp salt

KETO LOW CARB ¼ tsp baking powder

1 ⅓ cup sharp shredded cheddar cheese
CHICKEN POT PIE or mozzarella shredded

If you want comfort foods, look no further

than this Keto Low Carb Chicken Pot Pie
Recipe! This will totally wow your family,
and will satisfy your cravings. So much
flavor and so easy to make!
SERVINGS: 8 SERVINGS
I NGRE D I E NT S
For the Chicken Pot Pie Filling:
2 Tbsp of butter
½ cup mixed veggies could also
substitute green beans or
broccoli
¼ small onion diced
¼ tsp pink salt
INS TR UCTIONS
01. Cook 1 to 1 1/2 lbs chicken in the slow
cooker for 3 hours on high or 6 hours on
low.
02. Preheat oven to 400 degrees.
03. Sautee onion, mixed veggies, garlic
cloves, salt, and pepper in 2 tablespoons
butter in an oven safe skillet for approx 5
min or until onions are translucent.
04. Add heavy whipping cream, chicken
broth, poultry seasoning, thyme, and
rosemary.
05. Sprinkle Xanthan Gum on top and
simmer for 5 minutes so that the sauce
thickens. Make sure to simmer covered

KETO SAVOURY FOODS 19

as the liquid will evaporate otherwise.
You need a lot of liquid for this recipe,
otherwise, it will be dry.
06. Add diced chicken.
07. Make the breading by combining melted
butter (I cool mine by popping the bowl in
the fridge for 5 min), eggs, salt, and sour
cream in a bowl then whisk together.
08. Add coconut flour and baking powder to
the mixture and stir until combined.
11. Bake in a 400-degree oven for 15-20
min.
12. Set oven to broil and move chicken pot
pie to top shelf. Broil for 1-2 minutes until
bread topping is nicely browned. Sprinkle a
little dried parsley on top if desired. 
NUTR ITION
Calories 297 kcal

09. Stir in cheese. Carbohydrates 5.3 g

10. Drop batter by dollops on top of the Protein 11.6 g

chicken pot pie. Do not spread it out, as Fat 17 g
the coconut flour will absorb too much of
Fiber 2g
the liquid.

KETO SAVOURY FOODS 20

STUFFED AVOCADOS
WITH CHICKEN BACON
SALAD
Quick and healthy stuffed avocados loaded
with a delicious chicken, avocado, and
bacon salad tossed in a refreshing lemon
dressing. Perfect keto lunch idea!
SERVINGS: 6 SERVINGS

I NGRE D I E NT S
For The Stuffed Avocados
12  slices low sodium turkey bacon or low
sodium bacon
3 whole avocados, cut in half, pits
removed
½ lemon
2 cups diced or shredded baked chicken
INS TR UCTIONS
breasts OR rotisserie chicken For The Stuffed Avocados
3 green onions, washed, trimmed, 01. Cook the bacon to a desired crispness;
and sliced (keep the sliced green when cool enough to handle, crumble it
parts for garnish) into a salad bowl. 
plain nonfat yogurt or low fat sour
02. Cut the avocados, remove the pits, and
cream, optional
carefully scoop out the flesh. 
dried parsley, for garnish, optional
03. Dice up the avocado flesh and add it to
cracked black pepper, for garnish, optional
the salad bowl.
For The Lemon Dressing
04. Squeeze a bit of lemon juice over the
¼ cup extra virgin olive oil
diced avocados and the empty avocado
¼ cup fresh lemon juice shells to prevent from browning.
½ tsp dried oregano
05. In the salad bowl, mix in the diced or
1 clove garlic, minced shredded chicken and the white part of the
salt and fresh ground pepper, to taste sliced green onions. Set aside.

KETO SAVOURY FOODS 21

For The Lemon Dressing NUTR ITION
01. Whisk together all of the ingredients in
Amount Per Serving (1 halved avocado)
a small bowl; adjust the seasonings to taste
and pour it over the salad.   Calories 215
02. Taste the salad and adjust the Calories from Fat 126
seasonings. Total Fat 14 g
03. Using a spoon, scoop out the prepared Saturated Fat 3g
chicken bacon salad and fill the empty
avocado shells. Cholesterol 59 mg

04. If desired, add a dollop of plain nonfat Sodium 196 mg

yogurt or sour cream. Potassium 210 mg
05. Garnish with sliced green onions, dried Total Carbohydrates 2g
parsley and cracked black pepper.
Protein 18 g
06. Serve.

KETO SAVOURY FOODS 22

SPINACH ARTICHOKE
STUFFED CHICKEN
BREAST
Spinach Artichoke Stuffed Chicken Breast is
the perfect combination of your favorite dip
and favorite bird, all rolled into one quick
and easy Ketogenic stuffed chicken breast
recipe!  These spinach and mozzarella
stuffed chicken breasts are gluten-free, low-
carb, and Keto diet-approved!
SERVINGS 6 SERVINGS

I NGRE D I E NT S
1 ½ lbs chicken breasts 6 4-oz. portions
2 Tbsp olive oil
4 oz cream cheese softened
¼ cup Greek yogurt
½ cup Mozzarella cheese shredded
½ cup artichoke hearts thinly sliced
¼ cup frozen spinach drained, and 02. In a medium-sized bowl combine the
tightly packed cream cheese, Greek yogurt, Mozzarella
cheese, artichoke hearts, drained spinach,
½ tsp salt divided
¼ teaspoon salt and 1/8 teaspoon pepper.
¼ tsp pepper divided Mix until thoroughly combined.
03. Carefully fill each chicken breast with
I NS T R UC T I O NS equal amounts of the spinach artichoke
filling. If you have extra filling, set it aside
01. Pound chicken breast to 1-inch thick. 
until the chicken is almost done cooking.
Using a sharp knife cut each chicken breast
down the middle, being careful not to cut 04. In a large skillet over medium heat add
all of the way through, to make a pocket olive oil and stuffed chicken breasts. Cover
for the spinach artichoke filling. Sprinkle skillet and cook for 7-8 minutes on each
chicken breasts with ¼ teaspoon salt and side, or until chicken reaches 165 degrees
1/8 teaspoon pepper. with a meat thermometer.

KETO SAVOURY FOODS 23

05. During the last few minutes of cooking,
add additional filling to the skillet to heat
it up. Serve chicken with cauliflower rice,
regular rice, mashed cauliflower, or mashed
potatoes and enjoy!

NU TRI T I O N
Amount Per Serving

Calories 288
Calories from Fat 153
Total Fat 17 g
Saturated Fat 6g
Cholesterol 101 mg
Sodium 481 mg
Potassium 486 mg
Total Carbohydrates 2g
Sugars 1g
Protein 28 g

KETO SAVOURY FOODS 24

MEDITERRANEAN LOW
CARB BROCCOLI SALAD
This Mediterranean Low Carb Broccoli Salad
is a super easy, healthy and protein packed
side dish for dinner or a potluck! It’s made
with Greek yogurt and you won’t even miss
the mayo!
SERVINGS 8 PEOPLE, AS A SIDE

I NGRE D I E NT S
For the salad:
5 cups Broccoli, cut into small florets
(380g)
½ cup Artichoke hearts marinated in
olive oil, sliced
½ cup Sun-dried tomatoes in olive
oil, roughly chopped (75g) (oil
squeezed out)
½ cup Pitted Kalamata olives, halved
⅓ cup Red onion, diced
¼ cup Roasted salted sunflower seeds
For the dressing:
2 cups Plain, non-fat Greek yogurt
Zest and juice of 1 large lemon INS TR UCTIONS
4 ½ tsp Monkfruit (or granulated 01. In a large bowl, mix together ALL of the
sweetener of choice) salad ingredients.
1 ¾ tsp Dried oregano 02. In a medium bowl, stir together all of
1 ½ tsp Fresh garlic, minced the dressing ingredients,
1 ½ tsp Dried ground basil 03. Pour the dressing over the broccoli
1 ½ tsp Dried ground thyme and stir to coat well.  Cover and refrigerate
1 tsp Sea salt for at least 2 hours, up to overnight, so
Pepper that broccoli can absorb the dressing and
develop the flavor.
2 Tbsp Oil from the jar of sun-dried
tomatoes 04. DEVOUR!

KETO SAVOURY FOODS 25

NU TRI T I O N
Amount Per Serving

Calories 182
Calories from Fat 112
Total Fat 12.4 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.9 g
Cholesterol 2.5 mg
Sodium 365 mg
Potassium 212 mg
Total Carbohydrates 14.7 g
Dietary Fiber 3.6 g
Sugars 5.9 g
Protein 5.9 g

KETO SAVOURY FOODS 26

CHEESY ITALIAN
OMELETTE
A delicious and easy low carb omelette
recipe that will have you looking forward to
mornings! Keto and Atkins friendly!

I NGRE D I E NT S
2 eggs
1 Tbsp water
1 Tbsp butter
3 thin slices
deli Sopressata (you can sub in
salami or prosciutto if that’s what
you have) enough to fold over the ingredients. Use a
6 fresh basil leaves spatula to gently fold the omelette in half.
5 thin slices fresh, ripe tomato 06. Cover the pan and cook on low heat for
2 oz fresh mozzarella cheese another minute or two or until the omelette
is cooked through and there is no raw egg
salt and pepper to taste
left in the middle.
07. To remove, tilt the pan and slide the
I NS T R UC T I O NS omelette gently out onto a plate.
01. Whisk together the eggs and water in a
small bowl.
NUTR ITION
02. Melt the butter in a nonstick saute pan
over low to medium heat. Amount Per Serving

03. Pour in the egg mixture and cook for 30 Calories 451
seconds. Fat 36 g
04. Spread the meat slices on one half Net Carbs 3g
of the egg mixture. Top with the cheese,
Protein 33 g
tomatoes, and basil slices. Season with salt
and pepper.
05. Cook for about 2 minutes or until
the empty half of the egg mixture is firm

KETO SAVOURY FOODS 27

QUICK KETO
MCMUFFINS
This recipe is a grain-free, healthier
alternative to the popular egg McMuffin. It’s
vegetarian but you can add a few slices of
bacon if you like. For those of you that may
not have a microwave, I included some tips
for baking the muffins in the oven. 
Filling:
I NGRE D I E NT S
(makes 2 servings)
Muffins:
¼ cup almond flour (25 g / 0.9 oz)
KETO SAVOURY FOODS
¼ cup flaxmeal (38 g / 1.3 oz)
¼ tsp baking soda
1 large egg, free-range or organic
2 Tbsp heavy whipping
cream or coconut milk
2 Tbsp water
¼ cup grated cheddar cheese (28 g / 1
oz)
pinch salt (I like pink Himalayan)
2 large eggs, free range or organic
1 Tbsp ghee (you can make your own)
1 Tbsp butter or 2 Tbsp cream cheese
for spreading
28
 2 slices cheddar cheese or other hard
type cheese (56 g / 2 oz)
1 tsp Dijon mustard (you can make
your own) or 2 tsp sugar-free
ketchup (you can make your
own)
salt and pepper to taste
Optional: 2 cups greens (lettuce, kale,
chard, spinach, watercress, etc.) + less than
1 g net carbs per serving)
Optional: 4 slices crisped up bacon or
Pancetta
If you need to make this recipe nut-
free, use more flaxmeal (same amount)
or coconut flour (half the amount). When
using ingredients, always go by their
weight, especially in case of baked goods.
Measures such as cups may vary depending
on a product / brand. When looking for
ingredients, try to get them in their most
natural form (organic, without unnecessary
additives).
175 °C/ 350 °F and cook for about 12-15
minutes or until cooked in the centre.
05. Meanwhile, fry the eggs on ghee. I
used these molds to create perfect shapes
for the muffin. Cook the eggs until the egg
white is opaque and the yolks still runny.
Season with salt and pepper and take off
the heat.
06. Cut the muffins in half and spread some
butter on the inside of each of the halves.
07. Top each with slices of cheese, egg and
mustard. Optionally, serve with greens
(lettuce, spinach, watercress, chard, etc.)
and bacon.
08. Enjoy immediately! The muffins
(without the filling) can be stored in an
airtight container for up to 3 days.
NUTR ITION
Amount per Serving

Net carbs 3.7 g

I NS T R UC T I O NS Protein 25.6 g
01. Place all the dry ingredients in a small Fat 54.7 g
bowl and combine well. Calories 627 kcal
02. Add the egg, cream, water and mix well Total carbs 10.2 g
using a fork.
Fiber 6.5 g
03. Grate the cheese and add it to the
mixture. Combine well and place in single- Sugars 1.8 g
serving ramekins. Saturated fat 23.2 g
04. Microwave on high for 60-90 seconds. Sodium 638 mg (28% RDA
Tips for cooking in the oven: If you don’t
Magnesium 130 mg (33% RDA)
have a microwave, I suggest you make
4-8 servings at once. Preheat the oven to Potassium 397 mg (20% EMR)

KETO SAVOURY FOODS 29

LOW-CARB RAINBOW
CHARD & SAUSAGE
HASH

I NGRE D I E NT S
(makes 2 servings)
200 g Swiss chard or dark-leaf kale (7.1
oz)
2 cups cauli-rice (240 g/ 8.5 oz)
150 g gluten-free sausage meat (5.3 oz)
3 Tbsp ghee or lard, you can make your
own ghee (45 g/ 1.6 oz)
2 cloves garlic
1 Tbsp fresh lemon juice
1 tsp Dijon mustard (you can make
your own) 04. Add the remaining ghee to the pan. Peel
sea salt and black pepper, to taste and finely chop the garlic and place into the
pan. Cook for just about a minute or until
Top with 4 poached eggs (2 per serving)
fragrant. Then, add the cauli-rice and cook
Note: Recipe makes 2 regular servings or up over a medium heat for 5 minutes. Stir to
to 4 small servings. prevent burning.
05. Then add the chard stalks, Dijon
I NS T R UC T I O NS mustard, ...
01. Start by preparing the vegetables. 06. ... lemon juice, and cook for another
You can find details on how to “rice” the 2 minutes while stirring. Season with salt
cauliflower here.When done, set aside. and pepper to taste and mix until well
combined.
02. Then cut the stalks of the chard off and
chop into small pieces. 07. Meanwhile, roughly chop the chard
leaves and add to the pan. Cook for another
03. Place the sausage meat in a large pan
2 minutes.
greased with a tablespoon of the ghee and
cook until browned from all sides. When 08. When done, add the cooked sausage,
cooked, use a slotted spoon to transfer into mix and take off the heat. Top with poached
a bowl. or fried eggs.

KETO SAVOURY FOODS 30

NU TRI T I O N
Amount Per Serving

Net carbs 8.3 g

Protein 29.4 g
Fat 46 g
Calories 576 kcal
Total carbs 12.8 grams
Fiber 4.6 grams
Sugars 4.3 grams
Saturated fat 21.7 grams
Sodium 789 mg (34% RDA)
Magnesium 125 mg (31% RDA)
Potassium 1,098 mg (55%
EMR)

KETO SAVOURY FOODS 31

SHAMROCK EGGS
WITH BRAISED
SPINACH
I NGRE D I E NT S
(per serving)
2 large eggs (free range or organic)
2 rings of large green pepper, approx. 2
cm / 1 inch thick (~ 40g / 1.4 oz)
½ small red onion (30g / 1.1 oz)
1 cup fresh baby spinach (30g / 1.1 oz)
¼ cup sliced organic bacon (30g / 1.1
oz)
1 Tbsp ghee (or unsalted organic butter)
salt and pepper to taste
KETO SAVOURY FOODS
Note: When looking for ingredients, try
to get them in their most natural form
(organic, without unnecessary additives).
Try to get nitrate-free bacon or slice your
own from pork belly.
INS TR UCTIONS
01. Rinse the bell pepper, remove stem and
seeds. Slice it into two thick (2 cm / 1 inch)
slices just near the center of the pepper (the
widest part). Save the rest of the pepper for
a salad or with your breakfast.
02. Grease a non-stick pan with half of the
ghee or butter and add the pepper rings
to the pan. Cook on one side for about 3
minutes. Crack an egg into each of the bell
pepper rings. Don’t worry if some of the egg
white leaks out, you can simply remove it
32
later on with a spatula. Season with salt and NUTR ITION
ground black pepper and cook until the egg
white becomes firm. When done, set aside. Amount Per Serving

03. In a separate pan, warm the remaining Net carbs 4.3 g

of the ghee or butter and add finely Protein 17.6 g
chopped red onion. Cook for a few minutes
until slightly brown. Then, add sliced bacon Fat 29.3 g
and cook shortly. Add washed and drained Calories 360 kcal
baby spinach, season with salt and cook for
Total carbs 6.1 g
another minute. 
Note: I already had some crispy bacon Fiber 1.8 g
prepared in my fridge, so I just added that Sugars 3 g
at the end.
Saturated fat 13.7 g
04. Place everything on a serving plate and
enjoy! Sodium 575 mg (25% RDA)
Magnesium 44 mg (11% RDA)
Potassium 487 mg (24% EMR)

KETO SAVOURY FOODS 33

PESTO SCRAMBLED
EGGS

I NGRE D I E NT S
(makes 1 serving)
3 large eggs, free-range or organic
1 Tbsp butter or ghee, grass-fed. You
can make your own ghee - basil
or garlic infused ghee work great!
(15g / 0.5 oz)
1 Tbsp pesto (you can make your
06. Place on a serving plate and try with
own green pesto or red pesto)
sliced avocado on top.
(15g / 0.5 oz)
2 Tbsp crème fraîche or soured cream
or creamed coconut milk (30g / NUTR ITION
1.1 oz)
Amount Per Serving
salt to taste (I like pink Himalayan salt)
freshly ground black pepper to taste Net carbs 2.6 g
Protein 20.4 g
I NS T R UC T I O NS Fat 41.5 g
01. Crack the eggs into a mixing bowl with Calories 468 kcal
a pinch of salt and pepper and beat them Total carbs 3.3 g
well with a whisk or fork.
Fiber 0.7 g
02. Pour the eggs into a pan, add butter or
ghee and turn the heat on. Sugars 1.4 g

03. Keep on low heat while stirring Saturated fat 19.5 g

constantly. Do not stop stirring as the eggs Sodium 874 mg (38% RDA)
may get dry and lose the creamy texture.
Magnesium 26 mg (6% RDA)
Add the pesto and mix in well.
Potassium 327 mg (16% EMR)
04. Take off the heat, spoon crème fraîche
in and mix well with the eggs.
05. This will help the eggs cool down and
stop cooking while keeping the creamy
texture.

KETO SAVOURY FOODS 34

HOMEMADE MAPLE
SAGE BREAKFAST
SAUSAGES
Making your own homemade breakfast
sausage patties means you can skip the
added sugars but still get all the great
flavor!

I NGRE D I E NT S
1 lb ground pork
2 Tbsp chopped fresh sage
2 Tbsp granular Swerve Sweetener 1 tsp
maple extract
1 tsp salt
½ tsp pepper
¼ tsp garlic powder
⅛ tsp cayenne NUTR ITION
Serves 4
I NS T R UC T I O NS
Food energy 257 kcal
01. In a large bowl, combine pork, sage,
Swerve, maple, salt, pepper, garlic powder Saturated fatty acids 7.31 g
and cayenne. Use hands to mix thoroughly. Total fat 17.79 g
Form into 8 even patties and flatten to
Calories from fat 160
about 1 inch thick.
Cholesterol 65 mg
02. Add a little oil or butter to a large skillet
over medium heat. Add patties and cook Carbohydrate 0.34 g
about 3 to 4 minutes per side, until an Total dietary fiber 0.51 g
instant read thermometer inserted in the
center reaches 145F. Protein 17.65 g

03. Makes about 4 servings. Sodium 647 mg

KETO SAVOURY FOODS 35


KETO SALMON &
CREAM CHEESE MUG
MUFFIN
Mug muffins and mug cakes are some of
the most convenient keto-friendly meals.
They can be made both sweet and savoury
and take just a few minutes to prepare.
For those of you that may not have a
microwave, I included some tips for baking
the muffins in the oven.
I NGRE D I E NT S
(makes 2 servings)
Basic savoury mug muffin mix:
¼ cup almond flour (25 g / 0.9 oz)
¼ cup flaxmeal (38 g / 1.3 oz)
¼ tsp baking soda
1 large egg, free-range or organic
2 Tbsp cream or coconut milk
KETO SAVOURY FOODS
2 Tbsp water
pinch salt (I like pink Himalayan)
Add:
60 g smoked salmon (2.1 oz)
2 Tbsp freshly chopped chives or spring
onion
serve with 2 dollops full-fat cream
cheese or sour cream (60 g / 2.1 oz)
If you need to make this recipe nut-
free, use more flaxmeal (same amount)
or coconut flour (half the amount). When
using ingredients, always go by their
weight, especially in case of baked goods.
Measures such as cups may vary depending
on a product / brand. When looking for
ingredients, try to get them in their most
natural form (organic, without unnecessary
additives).
INS TR UCTIONS
01. Place all the dry ingredients in a small
bowl and combine well.
02. Add the egg, cream, water and mix well
using a fork.
03. Slice the smoked salmon and finely
chop the chives. Add to the mixture and
combine well.
04. Microwave on high for 60-90 seconds.
When done, top with a dollop of cream
cheese and enjoy!
05. Tips for cooking in the oven: If you don’t
have a microwave, I suggest you make
4-8 servings at once. Preheat the oven to
175 °C/ 350 °F and cook for about 12-15
minutes or until cooked in the centre.
36
NU TRI T I O N
Amount Per Serving

Net carbs 3 g

Protein 17.2 g
Fat 32.3 g
Calories 374 kcal
Total carbs 9.5 g
Fiber 6.5 g
Sugars 2.4 g
Saturated fat 11.3 g
Sodium 553 mg (24% RDA)
Magnesium 120 mg (30% RDA)
Potassium 383 mg (19% EMR)

KETO SAVOURY FOODS 37

CAJUN CHICKEN ½ tsp onion powder
½ tsp garlic powder
STUFFED AVOCADO ¼ tsp cayenne pepper
2 Tbsp fresh lemon juice
I NGRE D I E NT S ¼ tsp salt or more to taste (I used pink
(makes 2 servings) Himalayan)
1 extra large or 2 medium Notes: When looking for ingredients, try
avocados, seed removed (300 g / to get them in their most natural form
10.6 oz) (organic, without unnecessary additives).
1 ½ cup chicken, cooked (210 g / 7.4 oz)
¼ cup mayonnaise (you can make your
own) (58 g / 2 oz) INS TR UCTIONS
2 Tbsp sour cream or cream 01. Cut or shred the cooked chicken into
cheese or more mayo for dairy- small pieces.
free (24 g / 0.8 oz) 02. Add the mayo, sour cream, thyme,
1 tsp thyme, dried paprika, onion powder, garlic powder,
1 tsp paprika cayenne pepper...

KETO SAVOURY FOODS 38

03. .. lemon juice and season with salt to NUTR ITION
taste.
Amount Per Serving
04. Combine well. Scoop the middle of
the avocado out leaving 1/2 - 1 inch of the Net carbs 5.6 g
avocado flesh. Cut the scooped avocado Protein 34.5 g
into small pieces. Place the chopped
avocado into the bowl with the chicken and Fat 50.6 g
mix until well combined. Fill each avocado Calories 639 kcal
half with the chicken & avocado mixture
Total carbs 16.6 g
and enjoy!
Fiber 11 g
Sugars 2 g
Saturated Fat 8.6 g
Sodium 437 mg (19% RDA)
Magnesium 78 mg (19% RDA)
Potassium 1,034 mg (52% EMR)

KETO SAVOURY FOODS 39

TURKEY VEGETABLE
PESTO BOLOGNESE
Fresh vegetables like zucchini,
mushrooms and onions make for the
perfect combination with ground turkey
and Homemade Pesto Sauce over pasta. 
SERVING: 6
I NGRE D I E NT S
2 tsp oil
1-¼ pound ground turkey
1 cup diced onion
2 cups sliced zucchini
2 cups sliced mushrooms
3 Tbsp Homemade Pesto Sauce
optional toppings: fresh chopped parsley,
grated Parmesan
INS TR UCTIONS
Heat oil in a large skillet and brown ground
turkey. Once cooked remove and set aside.
Add onion and saute until translucent, then
add zucchini and mushrooms. Cook for
about 5-8 minutes or until vegetables are
tender. Add ground turkey back into pan
with vegetables and stir in pesto sauce,
cover and lower heat. Simmer 5 minutes.
Makes 6 cups.

KETO SAVOURY FOODS 40

NU TRI T I O N
Calories per serving 273.5
Fat 14.5 g
Cholesterol 76.6 mg
Sodium 126.6 mg
Carbs 5g
Fiber 1.2 g
Sugars 2.2 g
Protein 20.6

KETO SAVOURY FOODS 41

HAMBURGER BEEF
STROGANOFF
Delicious hamburger stroganoff made fast
and easy in one pan. Just grab some ground
beef, sour cream, mushrooms, and spices.
Dinner will be done in no time.
SERVINGS4 SERVINGS

I NGRE D I E NT S
2 Tbsp butter
2 cloves garlic minced
1 lb ground beef
salt and pepper
05. Stir in lemon juice and and meat. Add
8 oz mushrooms sliced
more seasoning if needed.
⅓ cup dry white wine or water
1 ¼ cups full fat sour cream
¼ tsp paprika NUTR ITION
1 tsp lemon juice Amount Per Serving (272 g)
1 tsp dried parsley or tablespoon fresh
Calories 447
(chopped)
Calories from Fat 253
Total Fat 28.1 g
I NS T R UC T I O NS
Saturated Fat 15.7 g
01. Melt 1 tablespoon butter in pan then
add garlic and salute until garlic is golden. Cholesterol 148 mg
02. Add the beef, season with salt and Sodium 159 mg
pepper, then cook until browned. Remove Potassium 671 mg
beef from pan and set aside.
Total Carbohydrates 6.1 g
03. Melt another tablespoon of butter to
pan. Add mushrooms and wine/water and Dietary Fiber 0.7 g
cook until liquid is reduced by about half Sugars 1.3 g
and mushrooms are softened.
Protein 38.7 g
04. Remove pan from heat and mix in sour
Net Carbs 5.4 g
cream and paprika. Return pan to low heat.

KETO SAVOURY FOODS 42

STUFFED MANICOTTI
SERVING: 6

I NGRE D I E NT S
1 large eggplant
1 package Bolinski’s organic Chicken
Sausage
1 ½ cups cottage cheese
2 cups shredded mozzarella cheese
½ cup grated Parmesan cheese
2 egg whites
½ tsp dried oregano
1 (32 oz) jar no sugar marinara sauce

I NS T R UC T I O NS NUTR ITION
01. To prepare the shells, peel eggplant and Amount Per Serving
cut into long “lasagna noodle” like shapes.
Traditional Manicotti
Make a cylinder and pin with toothpicks.
Chop the chicken sausage into very small Calories 611
pieces. Fat 15 g
02. Preheat oven to 350 degrees F (175 Protein 40 g
degrees C). Combine sausage, cottage
cheese, 1 cup mozzarella cheese, Parmesan Carbs 43.2
cheese, egg whites and oregano. Mix well. Fiber 3.7 g
Stuff “shells” with mixture.
“Healthified” Manicotti
03. Lightly grease a 9×13 inch baking dish.
Calories 385
Pour enough spaghetti sauce in dish to
cover the bottom. Place stuffed “shells” Fat 15 g
in the dish. Cover with pasta sauce and Protein 40 g
top with the remaining 1 cup mozzarella
cheese. Bake in preheated oven for 50 Carbs 5.2
minutes. Makes 6 servings. Fiber 3.5 g

KETO SAVOURY FOODS 43

PERFECT PORK CHOPS
WITH KETO GRAVY

I NGRE D I E NT S
(makes 6 servings)
6 medium \ 12 small pork chops
(800 g / 28.2 oz / 1.76 lb, about
130 g/ 4.6 oz per serving)
2 Tbsp ghee - you can make your
own (30 g / 1.1 oz)
salt and pepper to taste (I like pink minutes before serving. You can use splatter
Himalayan rock salt) shield like this one — it's great for catching
1 recipe Ultimate Keto Gravy spat oil. Serve with Ultimate Keto Gravy and
When looking for ingredients, try to get try with Creamy Keto Mash!
them in their most natural form (organic,
without unnecessary additives).
NUTR ITION
Amount Per Serving
I NS T R UC T I O NS
01. Pat dry the pork chops using a paper Net carbs 4.7 g
towel. Rub with one tablespoon of ghee Protein 29.4 g
from both sides and season with salt and
Fat 28.1 g
pepper.
Calories 400 kcal
02. 2. Heat a large pan greased with the
remaining ghee. Once the pan is hot, add Total carbs 5.5 g
the pork chops and cook over a medium- Fiber 0.8 g
high heat. Cook until the sides begin to
brown, for about 2 minutes. Then, turn Sugars 1.7 g
on the other side and cook for another 2 Saturated fat 11.9 g
minutes.
Sodium 487 mg (21% RDA)
03. 3. Lower the heat and cook for another
Magnesium 81 mg (20% RDA)
5-10 minutes depending on the thickness
of the meat. If you’re using an instant read Potassium 720 mg (36% EMR)
thermometer, it should read 60-63 °C/
140-145 °F. When done, transfer on a plate,
cover with a foil and let it rest for about 5

KETO SAVOURY FOODS 44

LOW-CARB SPAGHETTI selection of fresh or dried Italian herbs — I
use the following
BOLOGNESE 1 Tbsp dried rosemary
1 Tbsp dried oregano
Low-carb spaghetti Bolognese with zoodles
is an absolute staple in our house. It can 1 Tbsp dried sage
be ready in 20 minutes, start to finish and 1 Tbsp dried basil
we always have mince/ground beef and 1 Tbsp dried marjoram
vegetables in the fridge. salt and pepper to taste
SERVING: 5

I NGRE D I E NT S
1 onion finely chopped
2 cloves garlic crushed
500 g mince/ground beef
400 g tinned/canned chopped
tomatoes
INS TR UCTIONS
01. In a large saucepan. gently fry the onion
and garlic in oil until softened but not over
cooked.
02. Add the mince/ground beef and
continue to fry stirring continuously to
break up the mince/ground beef. Fry until
all the meat is cooked and browned.

KETO SAVOURY FOODS 45

03. Add the herbs, seasoning and tomatoes.
04. Stir then simmer for 15 minutes whilst
you make the zoodles.
05. Serve in a bowl with zoodles and grated
cheese or parmesan sprinkled on top.

NU TRI T I O N
Amount Per Serving (1 serving)

Calories 318
Calories from Fat 153
Total Fat 17 g
Total Carbohydrates 13 g
Dietary Fiber 4g
Sugars 7g
Protein 30 g

KETO SAVOURY FOODS 46

SPAGHETTI 2 Tbsp fresh parsley, chopped
2 Tbsp grated Parmesan cheese
CARBONARA
SERVING: 4 INS TR UCTIONS
01. Open Miracle Noodles, rinse with water
I NGRE D I E NT S (a lot!) and drain. Pat dry and set aside. If
4 packages Miracle Noodles (or 2 you are using zucchini, cut the zucchini into
medium zucchini) “pasta.” If you are using zucchini “pasta” my
suggestion is to only serve the sauce on the
8 slices bacon, chopped
noodles you will eat that night. The leftover
½ cup onion, chopped noodles and sauce get a little soggy, so
1 clove garlic, minced reserve both separate.
4 eggs 02. In a large skillet, cook chopped bacon
½ cup grated Parmesan cheese until slightly crisp; remove and drain onto
1 pinch salt and black pepper to paper towels. Reserve 2 tablespoons of
taste bacon fat and heat in reused large skillet.

KETO SAVOURY FOODS 47

Add chopped onion, and cook over medium NUTR ITION
heat until onion is translucent. Add minced
garlic and peas (if using), and cook for an Amount Per Serving
additional 1 minute. Traditional Carbonara
03. Return cooked bacon to skillet; add Calories 523
cooked and drained spaghetti. Toss to coat
and heat through. Fat 15.5 g

04. Add beaten eggs and cook, tossing Protein 28 g

constantly with tongs or large fork until Carbs 66.2 g
eggs are barely set. Quickly add 1/2 cup
Fiber (65.8 effective carbs) 0.8 g
Parmesan cheese, and toss again.
“Healthified” Miracle Noodle
05. Add salt and pepper to taste (remember
Carbonara
that bacon and Parmesan are very salty).
Calories 197
06. Serve immediately with chopped
parsley sprinkled on top, and extra Fat 12.9 g
Parmesan cheese at table. Makes 4 Protein 15.8 g
servings.
Carbs 4g
Fiber 0.8 g
“Healthified” Zuuchini Noodle
Carbonara
Calories 212
Fat 13 g
Protein 17 g
Carbs 7.4 g
Fiber (5.5 effective carbs) 1.9 g

KETO SAVOURY FOODS 48

TASTY FETA BURGERS mixture is well mixed. This takes a couple of
minutes.
(EGG-FREE) 02. Form into patties of your preferred size.
03. Cook the patties in a skillet in butter or
I NGRE D I E NT S in olive oil. You can also grill them. Don’t
14 oz (400 g) organic ground beef cook too long, only until the patties are just
4 oz (115 g) crumbled organic feta cooked through. Otherwise they might turn
cheese out dry.
2 tsp dried organic oregano
2 organic garlic cloves, NUTR ITION
peeled and crushed
2 oz (60 g) organic full-fat plain Greek Protein 24.2 g
yogurt Fat 17.3 g
Net carbs 0.9 g
I NS T R UC T I O NS
Calories 256 kcal
01. Combine all ingredients in a large
bowl. Mix well with clean hands until the

KETO SAVOURY FOODS 49

BACON AND
CARAMELIZED ONION
SMOTHERED PORK
CHOPS
Juicy, tender pork chops smothered in a
creamy onion and bacon sauce. This might
be the best low carb meal I’ve ever had!
SERVINGS: 4 CHOPS

I NGRE D I E NT S
6 slices bacon chopped
2 small onions thinly sliced
¼ tsp salt
¼ pepper
4 bone-in pork chops 1 inch thick
Salt and pepper to taste
½ cup chicken broth
¼ cup heavy cream

I NS T R UC T I O NS
01. In a large saute pan, cook bacon over
medium heat until crisp. Use a slotted
spoon to remove to a bowl, reserving bacon
grease.
02. Add onions to bacon grease and
sprinkle with salt and pepper. Cook, stirring
frequently, for 15 to 20 minutes, until
onions are soft and golden brown. Add
onions to bacon in the bowl.
03. Increase heat to medium high and
sprinkle pork chops with salt and pepper.
Add chops to pan and brown on the first
side 3 minutes. Then turn chops over and
reduce heat to medium, cooking on the
second side until internal temperature
reaches 135F, about 7 to 10 more minutes.
Remove to a platter and tent with foil.
04. Add broth to pan and scrape up any
browned bits. Add cream and simmer
until mixture is thickened, 2 or 3 minutes.
Return onions and bacon to pan and stir to
combine.
05. Top pork chops with onion and bacon
mixture and serve.

KETO SAVOURY FOODS 50

NU TRI T I O N
Serves 4
Carbs 6.3 g
Fiber 1.02 g
Total Net Carbs 5.28 g
Food energy 352 kcal
Saturated fatty acids 8.43 g
Total fat 18.23 g
Calories from fat 164
Cholesterol 107 mg
Carbohydrate 6.30 g
Total dietary fiber 1.02 g
Protein 36.98 g
Sodium 725 mg

KETO SAVOURY FOODS 51

CAJUN CHICKEN
TACOS

I NGRE D I E NT S
(makes 2 servings)
1 package chicken thighs, skinned,
boneless (400g / 14.1 oz /
0.88 lbs)
½ medium red onion (50g / 1.8
oz)
½ lime, juiced
2 cloves garlic
1 Tbsp fresh thyme (or ½ tsp dried
thyme)
1 Tbsp fresh oregano (or ½ tsp dried
oregano)
½ tsp paprika
¼ tsp cayenne pepper
2 Tbsp ghee or butter
fresh full-fat cream or coconut milk (60 ml /
2 fl oz)
salt and pepper to taste
02. Dice the chicken thighs, mix with garlic,
2 heads small lettuce (200g /
herbs, paprika, cayene and black pepper
7.1 oz)
and season with salt. Squeeze in the lime
Note: When looking for ingredients, try juice.
to get them in their most natural form Note: I prefer using chicken thighs to breast
(organic, without unnecessary additives). filets. They are a lot juicier and tender!
03. Heat a large skillet, add ghee or butter
I NS T R UC T I O NS and cook the onion over medium heat until
it becomes soft and golden.
01. Peel, halve and finely chop the onion,
mash the garlic and chop the herbs (if you 04. Add the herbed chicken pieces and cook
are using fresh herbs). for about 10 minutes or until done.

KETO SAVOURY FOODS 52

05. Keep on medium heat, add the cream
and let it cook for another 2-3 minutes
while stirring frequently. When done, set
aside.
06. Wash the lettuce (I used Little Gem
lettuce) and place in a salad spinner or
drain using a paper towel. Spoon the meat
mixture on top of each leaf and enjoy! :-)

NU TRI T I O N
Amount Per Serving

Net carbs 6.4 g

Protein 41.4 g
Fat 35.4 g
Calories 525 kcal
Total carbs 9 g
Fiber 2.6 g
Sugars 3.2 g
Saturated fat 18.5 g
Sodium 808 mg (35% RDA)
Magnesium 70 mg (17% RDA)
Potassium 810 mg (41% EMR)

KETO SAVOURY FOODS 53

 Buttered Brussels sprouts or
Creamy keto mash or
Green Beans with Lemon and Almonds
When looking for ingredients, try to get
them in their most natural form (organic,
without unnecessary additives).

INS TR UCTIONS
01. Peel and dice the onion and garlic and
dice the chorizo sausage. 
02. Grease a large pan with ghee and add
the chorizo, garlic and onion. Cook for 5-8
SPICED CHORIZO minutes over a medium heat or until lightly
crisped up. Take off the heat and set aside.
MEATBALLS
03. In a mixing bowl, combine the ground
pork, egg, almond flour, paprika, cayenne
I NGRE D I E NT S pepper, ground cumin and salt.
(makes 4 servings) 04. Mix until well combined and add the
0.9 lb ground pork, 20% fat (400 g / crisped up chorizo, garlic and onion from
14.1 oz) the pan using a slotted spoon.
⅓ average Spanish chorizo or other 05. Using your hands, make small-medium
hard type (80 g / 2.8 oz) meatballs and place on a cutting board.
1 large egg, free-range or organic 06. Heat the pan where you cooked the
½ cup almond flour (50 g / 1.8 oz) chorizo and onion over a medium-high
1 tsp paprika heat. Once hot, add the meatballs and cook
for 2 minutes.
¼ tsp cayenne pepper
1 tsp ground cumin 07. Once browned, turn the meatballs on
the other side using a fork and cook for
2 cloves garlic
another 2 minutes. Reduce the heat to
1 small white onion (70 g / 2.5 oz) medium and cook for 5-10 minutes. The
1 Tbsp ghee or lard (make your own time depends on the size of the meatballs.
ghee)
08. Remove from the heat and serve
½ tsp salt (I like pink Himalayan) immediately or let it cool down and store in
Try with: the fridge for up to 5 days. To store them for
Keto cheese sauce and longer, place in a zip-lock bag and freeze.

KETO SAVOURY FOODS 54

For a complete meal, try with Keto cheese
sauce and Buttered Brussels sprouts!

NU TRI T I O N
Amount Per Serving

Net carbs 4.1 g

Protein 27.5 g
Fat 35.4 g
Calories 448 kcal
Total carbs 6 g
Fiber 1.9 g
Sugars 1.5 g
Saturated fat 11 g
Sodium 625 mg (27% RDA)
Magnesium 61 mg (15% RDA)
Potassium 507 mg (25% EMR)

KETO SAVOURY FOODS 55