If you’re a fan of yogurt, you’ve probably found that reading the labels of almost every commercial yogurt in the grocery store makes you want to cry. Because carbs. Because sugars. Because strange things you don’t recognize. Because crap. What has eternally been marketed as a health food is often higher in carbs and sugars than regular ice cream. How in the world did that happen??! So I made you Coconut Lime Yogurt Supreme.

This Coconut Lime Yogurt Supreme is not complicated. In fact it’s super easy to toss together – because KETO and eating healthily do not have to be long, complex, or hard. But, in my little world, they do have to taste good. It’s near-on impossible for most folks to stick to any way of eating if it tastes nasty.

Coconut Lime Yogurt Supreme | Carrie Brown

I love yogurt.  I may get a bunch of you all riled up now when I claim that European diary is much better than stateside, but it’s true. So it’s been easier for me to forego yogurt since starting keto because the yogurts I am head-over-heels about are 5000 miles away anyway. But still, I miss it.

Coconut Lime Yogurt Supreme | Carrie Brown

Here I’ve blended Greek yogurt – look for the brand with the most fat and least sugars – with thick coconut milk to reduce the carbs and add some different nutrients. Then I added a little egg white for some protein, plus some other bits and bobs for flavor and texture.

Coconut Lime Yogurt Supreme | Carrie Brown

If you’re one of those folks who don’t mind eating the same thing for a few days in a row you could make a larger batch and keep it in the fridge so it’s ready at any time. It makes a great portable option if you’re on-the-go, and is good any time of day. And, if you find you need to up your fats you can enjoy a few spoonfuls of this after your dinner instead of a traditional fat bomb.

Yogurt just got healthy again!

 

 

Coconut Lime Yogurt Supreme

Author: Carrie Brown | Prep time:  5 mins   |   Cook time:  2 mins  |   Total time:  7 mins  |  Serves: 2

What You Need

 

What You Do

  1. In a bowl, mix the yogurt, thick coconut milk, egg white powder, lime zest and juice, and erythritol or xylitol together well, until it is smooth and completely mixed.
  2. Toast the flaked coconut until the broiler (grill) just until gently toasted – this will happen very fast. Do not walk away otherwise you will have burnt coconut.
  3. Gently stir the toasted flaked coconut in to the yogurt.
  4. Store in an airtight container in the ‘fridge.

 

Top Recipe Tips

  • Look for Greek yogurt that has the least amount of sugars, and the most fat.
  • You can use a small lemon instead of lime if that’s what you have, or that’s your jam. But lime and coconut do go really well together. Just saying.
  • You can use either granular or powdered sweetener. If you use granular and don’t stir for very long, you might enjoy a little crunch here and there.
  • For egg-free use any sugar-free protein powder you like in place of the egg white powder.

 

Helpful Cooking and Recipe Links

 

Podcast Episodes and You Tube Videos

 

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • Xylitol or allulose or erythritol are the sweeteners I recommend because they work very well. You can use any other sweetener you like, but I cannot guarantee the results if you choose to use something different. In low carb and keto baking sweeteners are generally not interchangeable if you want great results.
  • For egg-free use any sugar-free protein powder you like in place of the egg white powder.

 

Coconut Lime Yogurt Supreme | Carrie Brown

 

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One thing that a bunch of folks miss when they go keto is things that go crunch. And cereal. They miss cereal. I can’t decide whether one is missed more than the other, but it doesn’t matter with this Vanilla Hazelnut Granola because you get both. You can satisfy your crunch and cereal needs in one tasty spoonful.

It’s a cinch to sling together, and then gets to linger in the oven while it toasts itself to crunchy, golden heaven.  This is something you can make in large batches and store in an air-tight jar giving you a delicious keto meal in an instant.

Vanilla Hazelnut Granola | Carrie Brown

For a more cereal-like experience, toss some in a bowl with some of your favorite nut milk, or, if you want to super-charge your fat intake, some heavy cream. And boy howdy, is this stuff delicious when it’s floating in some heavy cream. The things I do for you to make sure these recipes are really delicious. You can also mix heavy cream with equal amounts of water if you like a thinner “milk” on your granola, or are looking to consume less fat than using all heavy cream.

Vanilla Hazelnut Granola | Carrie Brown

If you do better eating soon after you wake up, then this is a perfect breakfast. If you tend to fast through a morning meal then this is a great snack or first-meal-of-the-day, whenever that is, especially since it is very transportable. You can whip out a bowl of this virtually anywhere!

Vanilla Hazelnut Granola | Carrie Brown

The nuts in this Vanilla Hazelnut Granola make this very calorically dense, so it is easy to overeat. Also, some people find they stall when they eat too many nuts, so figure out how much and how often works for you in the nuts department and stick to that. And remember that as you progress in your keto / low card journey your needs may change. You might find that down the road you can enjoy more of this delicious Vanilla Hazelnut Granola – or less. You do you.

For now, just whip some up and see where it fits in your plan.

Mmmmmm, crunchy!

 

 

Vanilla Hazelnut Granola

Author: Carrie Brown | Prep time:  10 mins   |   Cook time:  30 mins  |   Total time:  40 mins  |  Serves: 8 – 12

What You Need

 

What You Do

  1. Gently warm the butter, allulose, sea salt and vanilla extract just until completely melted.
  2. Pour melted butter mixture into a large bowl and quickly whisk in the frothy egg white.
  3. Add the roughly chopped hazelnuts, almonds, and sunflower seeds to the bowl and mix well until all the nuts are completely coated.
  4. Spread the nuts evenly on a baking tray (preferably one that has sides) and bake in the center of the oven at 250F for 30 minutes until golden brown, stirring well and then re-spreading evenly on the tray about every 10 minutes.
  5. After 30 minutes, remove from oven and leave to cool completely on the baking sheet.
  6. Once the granola is cold, store in an airtight jar.
  7. Serve with heavy cream or a 50:50 mix of heavy cream and water if you prefer a thinner liquid on your granola. For dairy-free use any nut milk you prefer.

 

Top Recipe Tips

  • You can make your granola finer by simply chopping the nuts into smaller pieces. You may need to add extra sweetener and butter to ensure everything is coated since smaller pieces means a larger surface area to coat.
  • Take care to let the nuts cool completely before removing from the baking sheet. The sweetener coating them will be extremely hot.
  • Don’t panic if the nuts seem soft when they come out of the oven. They crisp up as they cool, and once cold are all crunch all the time.
  • Use ghee instead of butter for dairy-free.
  • Use raw nuts otherwise you will find the nuts burn during cooking.
  • If you chose the use a different sweetener you may find the granola takes significantly longer to cook and brown. Check every 5 minutes after the initial 30 minutes if your granola is not done and you did not use allulose.

 

Helpful Cooking and Recipe Links

 

Podcast Episodes and You Tube Videos

 

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • Xylitol or allulose or erythritol are the sweeteners I recommend because they work very well. You can use any other sweetener you like, but I cannot guarantee the results if you choose to use something different. In low carb and keto baking sweeteners are generally not interchangeable if you want great results.
  • Use ghee instead of butter for dairy-free.

 

Vanilla Hazelnut Granola | Carrie Brown

 

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  • Sally Rivers - The PRINT button is providing 5 pages, one mostly white space, and too many large photos…looking forward to making this!ReplyCancel

This Chocolate Sea Salt Smoothie is one way to get a delicious break to your fast or a meal-on-the-go inside you without having to worry about dodgy ingredients and an icky taste like so many commerically-bought smoothies do. And while I love most things with sea salt, chocolate sea salt is for sure one of my favorites. It makes me feel like I must be drinking something naughty, when in fact with this Chocolate Sea Salt Smoothie it’s just all goodness all the way.

It takes just a few minutes and a quick whizz in the blender to whip up before you’ll be on your way out the door or sitting down to enjoy your smoothie. Smoothies used to be The Thing in the health-food world and people everywhere would start their days blending up some banana-berry-and-spinach-filled concoction. But those were mostly huge sugar rushes in disguise – even when crammed with whole foods. This Chocolate Sea Salt Smoothie on the other hand is sugar-free part from the minimal carbs that come in macadamia nuts and almonds and the fiber that comes in the cocoa powder.

If you are not a dark chocolate fan, check out the Top Recipe Tips below to make it a less intense flavor. Or, of course, just skip this recipe. For those of you who love dark chocolate this will be just the ticket for an easy, delicious keto meal or even dessert after your main meal.

 

Chocolate Sea Salt Smoothie

Author: Carrie Brown | Prep time:  3 mins   |   Cook time:  0 mins  |   Total time: 3 mins  |  Serves: 1

What You Need

  • 1 cup / 8 fl oz. unsweetened almond milk
  • 1 oz. / 30g unsweetened cocoa powder
  • 1 ½ oz. / 30g allulose (or to taste)
  • 1 oz. / 30g macadamia nuts
  • ¼ tsp. sea salt
  • 1 ½ tsp. vanilla extract
  • ½ tsp. guar gum

 

What You Do

  1. Place all the ingredients EXCEPT the guar gum in a blender. Put the lid on and blend on high until completely smooth.
  2. Turn the blender to low speed  and remove the cap from the lid.
  3. Carefully tap the guar gum through the hole in the lid and blend for 15 seconds.

 

Top Recipe Tips

  • Do not overblend after adding the guar gum or you will have a gooey texture to your smoothie.
  • If you omit the guar gum you will not have nearly as good a texture or consistency.
  • If the chocolate flavor seems bitter, add ¼ tsp. more sea salt. If it still seems too dark for you, add another cup of unsweetened almond milk and divide into 2 servings, storing the second serving in a covered container in the fridge.
  • If you want a sweeter smoothie, simply add more sweetener to taste.

 

Helpful Cooking and Recipe Links

 

Podcast Episodes and You Tube Videos

 

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • Since the sweetener is there only to sweeten you can use any non-caloric sweetener of your choice.
  • If you leave out the guar gum you will have a very thin smoothie and it will not be as filling.

 

 

 

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  • Debby Longenecker - Going to make this yummy looking smoothie after my fast. 😉ReplyCancel

This Egg and Bacon Salad is near and dear to my heart. It’s a riff on something my mother started making for birthday parties when I was a young’un, and it has been a favorite thing in my life ever since.  Maybe because I only got to eat it twice a year, so it was a real treat. Or maybe because I associate it with having a birthday and all the joy that comes with that. Or maybe because I’ve always thought ketchup went brilliantly with eggs. Or maybe I just love the taste of it for no reason connected to emotions. Who knows. Who cares. I love this stuff.

Egg and Bacon Salad | Carrie Brown

So I thought I’d share with you this childhood treat – made better by the addition of bacon, and tweaked to be more KETO. Because I love you guys, and I have high hopes that this Egg and Bacon Salad will bring as much joy to you as it does to me, and also that it will help you reach your goals. Also, if you’re just plain bored of eating bacon and eggs, this may well be just the ticket to get you falling in love with them again.

Egg and Bacon Salad | Carrie BrownIt’s easy to make, is mostly assembly, and can be made up in batches in advance for consumption over a number of days. Egg and Bacon Salad is perfect for an on-the-go meal, and travels well. I mean, you can’t leave it out of the ‘fridge for days at a time, but you could totally take some on a plane ride in a disposable container or a Ziploc baggie and it would be fine. Your airplane buddies will be jealous. I actually prefer to eat it when it’s not straight-from-the-fridge cold. The butter isn’t hard and you don’t get palate cling when it’s warmed up a little. Just a thought.

Egg and Bacon Salad | Carrie Brown

This Egg and Bacon Salad would be a fabulous filling in a KETO biscuit or between slices of KETO bread to make a sandwich, and would make a fantastic lettuce wrap affair.  Or make a roll in a KETO tortilla. Plus, if you’re trying to get your kids to love eating KETO – give them this. I have yet to meet a child that didn’t think this was the Best. Thing. Ever.

 

Egg and Bacon Salad

Author: Carrie Brown | Prep time:  10 mins   |   Cook time: 15 mins  |  Total time:  25 mins  |  Serves: 2

What You Need

  • 6 eggs
  • 4 oz. / 110g bacon
  • 1 TBSP tomato paste
  • 1 oz. / 30g butter, softened
  • 2 TBSP heavy cream
  • Sea salt
  • Ground black pepper
  • ½ tsp. lemon juice

 

What You Do

  1. Cook the bacon and chop or crumble depending on how crispy you cooked it.
  2. Meanwhile, hard-boil the eggs, cool, and peel.
  3. Place the eggs in a large bowl and chop finely using a knife. It’s easier to contain the eggs if you do the chopping in a bowl.
  4. Add the chopped or crumbled bacon, tomato paste, softened butter, cream, sea salt, pepper and lemon juice and mix very well until completely combined.
  5. Store in an airtight container in the ‘fridge.

 

Top Recipe Tips

  • Cook bacon in bulk so you always have some cooked bacon on hand to make quick recipes like this.
  • Keep butter in a covered dish on your counter so it’s always soft and ready to go.

 

Helpful Cooking and Recipe Links

 

Podcast Episodes

 

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • You can swap out the butter for ghee and the heavy cream for thick coconut milk to make this dairy-free. The flavor will be different.

 

Egg and Bacon Salad | Carrie Brown

 

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  • Lusa - Bacon weight is before cooking I presume. Any guess for cooked weight?ReplyCancel

  • Greenp4 - Great on half a fox hill bagel with a little cheese on top!ReplyCancel

This Roast Chicken Casserole is a magical recipe to have in your back pocket. Eat this hot or cold, any time of day, on-the-go or sitting at your kitchen table.  Think Chicken Pot Pie without the pastry or the work.

Make it ahead of time and bake when you need it or bake it, chill it, and use in your lunchbox. Reheat in the office microwave and enjoy it at your desk warm. You get the idea. This Roast Chicken Casserole fits all the bills all the time.

Make a baking dish full of this Roast Chicken Casserole, or use individual dishes or silicone muffin cups and you won’t even have to cut and portion it! Serve it on its own, with a pile of exciting lettuce, or your favorite salad. Serve it hot with some steamed asparagus on the side. Or broccoli. Or whatever your favorite non-starchy vegetable happens to be.

You can change the macros simply by using non-fat, low-fat, regular, or full-fat cottage cheese. Use whichever fits your needs and goals, and change it up as your needs change down the road.

I love this recipe for its simplicity and versatility. If I wasn’t making up new recipes all the time this would for sure be on my weekly rotation! Simple, easy, delicious low carb keto grub. #BOOM

 

 

Roast Chicken Casserole

Author: Carrie Brown | Prep time:  10 mins   |   Cook time:  40 mins  |   Total time:  50 mins  |  Serves: 6

What You Need

  • coconut oil spray or avocado oil spray
  • 1lb / 450g roasted chicken, chopped
  • 6 oz. / 225g leeks, finely chopped
  • 3 oz / 55g celery, finely chopped
  • 1 ½ tsp dried parsley
  • 1 tsp. dried tarragon
  • 1 cup / 8 fl oz. cottage cheese
  • 8 eggs
  • ¼ cup Parmesan cheese, grated

 

What You Do

  1. Spray a 7 x 11″ / 4 pint / 2 quart baking dish with coconut oil or avocado oil.
  2. In a bowl, mix the chicken, leeks, celery, parsley, tarragon, and cottage cheese together.
  3. Spread the chicken mixture evenly in the baking dish.
  4. In the bowl, whisk the eggs well.
  5. Pour the eggs evenly over the chicken mixture.
  6. Sprinkle the grated Parmesan evenly over the surface.
  7. Carefully place the baking dish in the oven.
  8. Bake at 375 F for 40 minutes, until the top is golden brown and a skewer poked into the middle comes out clean.

 

Top Recipe Tips

  • Buying pre-roasted, chopped chicken makes light work when you have no time.
  • Vary the fats by using fat-free, low-fat, regular or full-fat cottage cheese, depending on your goals, progress, and macro needs.
  • Prepare before you go to bed, cover with plastic wrap and refrigerate, then bake the next day to enjoy it hot.
  • Keeps very well in the ‘fridge when stored in an airtight container.

 

Helpful Cooking and Recipe Links

 

Podcast Episodes and You Tube Videos

 

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • Swap out the leeks for white or yellow onions if you can’t find leeks or they are out-of-season and expensive. The flavor of the casserole will be different.
  • Vary the fat amount by using non-fat, low-fat, regular, or full-fat cottage cheese.

 

 

 

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  • Elise - This looks exactly like what I would like to eat at 11am, when the coffee wears off, but I never have in my fridge. Thanks for the recipe!ReplyCancel

  • Sharvo - No salt?ReplyCancel

    • Sharvo - Just had some, very moist. Not missing the salt at all … must be plenty from the rotisserie chick.ReplyCancel

      • Sharvo - Day 2. Delicious cold. Is there a better way to reheat a single serving? Eggs & microwave are not playing nicely.ReplyCancel