Keto Lunch Recipes

Keto Mashed Cauliflower and Gravy

Of course, its a given, potatoes rule but I’m honestly not hating cauliflower as a substitute for most of my favorite starch foods. Between using it as rice and now mashed, I feel pretty satisfied. Ill be using mashed cauliflower to explain the gravy recipe I have put together for you. Not only does cauliflower cook fast, it is very beneficial to your body. I don’t know about you, but knowing my food is working towards making me feel better, makes it even more delicious! Cauliflower still adds up with carbohydrates, it is best to weigh it and be mindful, in order to not get kicked out of Ketosis.

This gravy taste great over veggies and your protein of choice during the holiday. Ive indulged with this recipe over my salmon even! It definitely has a versatile palette. When it comes to traditional gravy, most are made with corn starch to thicken the sauce. In Keto, we have Xanthan Gum. 1 full tablespoon comes to 7g carbohydrates. Thankfully, we would only need 1/2 tsp of 1g carbohydrate for this recipe. Lets talk broth. The question most people ask is if chicken stock and bone broth are the same. They are not. In this recipe, I decided to use chicken bone broth because it is higher in protein. Most importantly, it has more health benefits than chicken stock. Bone broth has collagen and gelatin which are great for your gut health, bones, and skin. One of my favorite items to consume on Keto. Of course, for the sake of Thanksgiving, you can definitely replace the chicken for turkey bone broth. In addition, I decided to use Coconut Cream instead of heavy whipping cream, since I prefer not to consume most dairy. If you’d prefer for taste and texture, you may switch to heavy cream and just edit your macros. Let’s get started!

Keto Mashed Cauliflower and Gravy

  • Servings: 1-2
  • Difficulty: easy-medium
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great alternative to mashed potatoes

Ingredients

    • Cauliflower
    • Bone Broth 2 Cups
    • Purified Ghee 4 Tbsp
    • Coconut Cream 1/2 Cup
    • Salt and seasoning
    • Xanthan Gum 1/2 Tsp

Personal Preference for Ingredients and Macros provided

  • Pacific Chicken Bone Broth
  • Trader Joe’s Coconut Cream
  • Organic Valley Purified Ghee
  • Pink Himalayan Salt
  • Trader Joe’s South African Smoke seasoning blend
  • Garlic powder
  • Thyme

Directions

Instructions for Cauliflower:

  1. Fill up sauce pan with water and set to boil.
  2. Weigh desired amount for cauliflower and place in sauce can until tender. I would say no more than 15 minutes. If Cauliflower boils too much, the texture will not hold together for the mashed potato feel.
  3. In a blender add Cauliflower, 1 tsp of ghee, salt and seasoning. I love blending it with fresh rosemary.
  4. Do 3 quick pulses and set aside on a dish.

Instructions for Gravy:

    1. In Sauce pan, combine Broth, Cream, and Butter.
    2. Once simmering, add Xanthan Gum and seasoning.
    3. Let simmer until desired texture. Remove and place in dish.


Macros with my ingredients:

Total 1 Tbsp
Fat 97g 24.75g
Protein 22g 0g
Carbohydrates 6g 2.25g
Fiber 2g 1.5g
Calories 1005g 214g

Keto Bread

Thank goodness for this recipe. I can’t tell you how hard it was to give up bread at first. One of the main reasons I love Keto is because there is an alternative for almost anything. I don’t feel deprived with this lifestyle and you shouldn’t either. This bread recipe has a nice taste to it considering its mostly held together by eggs! It has a savory seasoning taste with a mild hint of sweetness. I personally enjoy it with any garnish. I can consume it as a dessert with some homemade nut butter (that I will share later on) or with some avocado, preferably with a fried egg on top. Its such a versatile recipe and has quickly become one of my go to side dishes. If you’re a person on the go, baking a batch of this bread would be ideal. I recently meal prepped for my up coming trip. Its really hard to find a Keto treats in the airport. Therefore, I packed, in a container, 3 slices with avocado and bacon strips. Too perfect, too easy.

This bread is very light on the carbohydrates. If you choose to cut each slice to half an inch, when weighed at 40g, you would be consuming just 3g carbohydrates per slice. Serving size depends on how thick or thin you cut a slice. I provided the macros for half an inch slice. The process to making this Keto bread is simple. It is a different process then the one I used for Flaxseed Bread. In this recipe, you would have to stir into the mixture/dough small quantities of the fluffed egg whites. I would recommend using an electric hand mixer to fluff the egg whites. I did it by hand with a whisk and although I succeeded, I was very worn out after. If you choose to, you may use a blender or food processor to mix everything. As part of trial and error, I noticed I had over blended the mix when I used my Nutri Bullet. But I found the mixture to have more volume by me whisking it all together by hand using my baking spatula. Be cautious to not lose the volume the egg whites provided.

Keto Bread

  • Servings: 4-6
  • Difficulty: medium
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the best tasting keto bread recipe

Ingredients

  • Almond Flour 1.5 Cups
  • Baking Powder 3 Tsp
  • 6 Eggs
  • 4 Tbsp of Ghee
  • Salt and seasoning
  • 1/4 Tsp Cream of tartar
  • 4 drops of Stevia liquid sugar

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Blanched Almond Flour
  • Trader Joe’s Baking Powder
  • Organic Valley Purified Ghee
  • NOW Foods Stevia Glycerite Liquid Extract

Directions

    1. Preheat oven to 375F. Gather Ingredients and supplies to proceed.
    2. Place two mixing bowls side by side to separate egg yolks from the egg whites. Once separated, beat egg whites till fluffy.
    3. Determine if you’d like to use a food processor or do so by hand. Combine dry ingredients with half of the beaten egg whites.
    4. Add the remaining egg whites to the mixture but make sure not to over blend.
    5. Pour batter into a baking loaf pan and place in the oven for 30 min. Once completely, puncture loaf with a toothpick or knife to see if the center inside is baked as well.


Macros with my ingredients:

Total 40g / 0.5″ slice
Fat 167g 15g
Protein 69g 6g
Carbohydrates 28g 3g
Fiber 15g 1g
Calories 1843g 170g