Author: Jem Cope

Keto Speedy Smores

| Jem Cope

Recipe Notes

Finally! We have keto smores that can be made with pre-made ingredients…which means you can make them fast! Choczero released keto marshmallows that TOAST in December of 2023 and they are awesome!

These are fantastic but the problem is you’ll want S’MORE! Okay, but honestly I do put this in the category of “I could eat this all day, I can’t keep it in the house”. I also want to warn you the marshmallows are pretty high in fiber–which can lead to an upset stomach if you’re not used to it. I’d suggest you just eat a smore or two and see how you feel.

Microwave vs Stovetop vs Fire

The microwave is obviously much easier and faster, but it won’t give you the toasted campfire crunch on the outside. If you want that crust on the outside of your marshmallow you can toast them with the heat of the stove! This is probably pretty obvious if you have a stove with a flame, but this also works with an electric stove. 

If you’re wanting to have the full fire experience within your home you can pick up a smores maker for pretty cheap. I like the Sterno smores maker because it has a mesh for safety. Although I have to admit the mini fire pit style one next to 3 serving plates would be pretty cool for a party.

I don’t recommend you use a candle! Candles have stuff in them like scents and oils that will make your marshmallow taste awful and may not be safe. I also don’t recommend a lighter because they can get too hot from keeping them on long enough to toast a marshmallow. 

Nutrition 

2 Net Carbs per Smore = 1 carb from the chocolate + 1 carb from 2 cookies

The marshmallows are mostly made of fiber so the net carbs from them are very negligible, less than 1 net carb.

Keto Speedy Smores

Ingredients

Microwave Instructions

  1. Place the 2 snickerdoodle cookies onto a plate with the flat side up.
  2. Place the piece of chocolate on top of one of the cookies. You want the choczero logo facing up–the ridge on the chocolate helps keep the marshmallows in place.
  3. Place the plate into the microwave before you add the marshmallows. It makes it easier to balance them.
  4. Put the 2 marshmallows side by side on top of the chocolate.
  5. Microwave on high for 20-30 seconds (until the marshmallows get big)
  6. Take the plate out of the microwave and put the other cookie on top of the marshmallows. It should be sticky now so it should stay in place easily.
  7. Enjoy! Be warned these are sticky and a bit melty and can make a bit of a mess.

Stovetop Instructions (Fire is very similar)

  1. Place the 2 snickerdoodle cookies onto a plate with the flat side up.
  2. Place the piece of chocolate on top of one of the cookies. You want the choczero logo facing up–the ridge on the chocolate helps keep the marshmallows in place.
  3. Turn on your stovetop to medium. While it’s heating up you can put your 2 marshmallows onto a roasting stick . You can use a long fork or a reusable skewer in a pinch.
  4. Place the marshmallows over the heat of the stove. Be careful to keep your hand back and away from the heating element. As the part of the marshmallow facing the stove begins to turn brown rotate the marshmallows so you can start browning the other sides. Continue to rotate until the entire marshmallow is as brown as you’d like it to be.
  5. Turn off the stove.
  6. Place the marshmallows with the stick against the chocolate. Put the 2nd snickerdoodle cookie on top of the marshmallows and push down at an angle to help scrape the marshmallows off of the roasting stick.
  7. Enjoy! Be warned these are sticky and a bit melty and can make a bit of a mess.
  8.  

🍕 Protein Power Pizza (Chicken Crust Keto Pizza) 🍕

| Jem Cope

Recipe Notes

If you’ve ever wanted a pizza that you could eat all you want of on keto, this is it! With a chicken crust this pizza will fill you up quickly with almost ALL of the carbs coming just from the toppings. This isn’t your usual doughy, bready pizza crust, but instead the crust primarily serves as a vehicle for the toppings and helps fill you up. This is a great meal for meal preppers as it freezes well and just a little bit is very filling while not taking up too much freezer space. 

Short on time? Try my Microwave Pizza recipe instead!

Ingredient Notes

Ground Chicken & Eggs – Get what you can afford. Any meat is healthier than eating carby junk. Nice to haves are organic and humanely raised. If you want to go the extra mile, you can find a list of farms and stores that focus on high quality animal products on http://eatwild.com/

Bacon – Look for sugar-free bacon if possible. Bacon doesn’t usually have a lot of sugar in it, but it is needless carbs. I really like Applegate Organic’s No Sugar Bacon because it’s also humanely raised.

Pizza Sauce – Find a pizza sauce that doesn’t have sugar added. Know that sugar can come with a lot of different names. If you see an ingredient and you don’t know what it is, look it up or look for something with simpler ingredients. My favorite is Rao’s Pizza sauce.

Shredded Cheese – The most keto option would to be to shred your own cheese, as most store-bought cheese is coated in something like potato starch to keep the cheese separated. That said, it’s not really *that* many carbs, just know it’s there if you end up needing to try to cut your carbs down even more or trying to find ways to reduce inflammation further. The most common cheese for pizza is mozzarella, but I actually like some of the premade pizza blends too. My favorite is the Whole Foods Pizza Cheese which is a mix of Mozzarella, Provolone, and Asiago.

Sliced Ham – Don’t buy anything “honey” flavored. Most of the time it’s not even honey but sugar! Try to read the label and get something without sugar, high fructose corn syrup, honey, dextrose, or other sneaky words for sugar that mostly end in -ose. If you’re not sugar what an ingredient is, google it!

Equipment

  • Large pan with highish sides – I use a large 15.5inch  round pizza pan with no holes, but really any large baking pan with high enough sides to keep everything in will work. A deep dish pizza pan makes things easy if you have one, but most people will probably end up using a casserole pan. Look for glass or lead-free ceramic pans if possible, as the more common nonstick pans are often made with plastics (like silicone), which has a negative effect on your hormones. 
  • Parchment Paper – Maybe your pan is different, but I haven’t found a pan that’s truly nonstick. Line your pan with this and you’ll have no problem getting yourself a slice.
  • Pizza Cutter – You can definitely just use a butter knife, but if you want to make things quick it’s nice to have a pizza cutter on hand. 
  • Glass bowl – A plastic-free container for mixing your ingredients together and microwaving the butter.

Pair With

Keto Protein Power Pizza

For the crust

  • 1lb Ground Chicken
  • 3 Eggs
  • 1 Cup Parmesean Cheese
  • 2 Tablespoons Italian Seasoning
  • 2 Tablespoons Butter

For the toppings

  • 8oz Bacon
  • Pepperoni
  • Ground Pork
  • Sliced Ham (Try to get sugar free)

You can top your pizza as you prefer it.

  • Sugar-Free Pizza Sauce (I use 1 jar of Rao’s)
  • Shredded Cheese – Mozzarella or Pizza Blend (I usually use 3-4 8oz bags for a very cheesy pizza)
  • 1 Pack of Sugar-Free Bacon
  • Pepperoni
  • Ground Pork
  • Italian Seasoning
  • Ham Slices
  1. Cook the toppings first. Start with the bacon. You’ll want it fairly crispy because it will need to be crumbled for the top of the pizza. You can cook bacon in the microwave to save some time while you cook the pork crumbles
  2. In a large pan cook the ground pork stovetop until browned. Add some italian seasoning to taste. This replaces the sausage crumbles you normally see on pizza.
  3. Set your bacon and ground pork in the fridge to keep it at a safe temperature while you cook the crust
  4. Preheat your oven to 400F
  5. Line your baking pan with Parchment Paper
  6. Microwave your butter until it’s fully melted. If you’re using a glass mixing bowl you can just microwave it in the bowl you’ll mix your crust up in to use less dishes.
  7. Add the rest of your crust ingredients to the mixing bowl with the butter. Ground chicken, eggs, parmesan, and italian seasoning. Mix it well until the seasoning is evenly distributed. It will feel somewhat doughy.
  8. Spread the crust mixture flat onto your baking pan and flatten it to fill the dish using your fingertips. Try to get it as even as possible.
  9. Bake in the oven for 10 minutes or until the chicken is done. The edges of the pizza will be browned. If you poke the pizza with a fork any juices that run out should be clear.
  10. While you’re cooking the crust, crumble the cooked bacon into pieces so you can spread it over the pizza. You can just tear the bacon apart by hand.
  11. Add your pizza sauce first and spread it evenly with the back of a spoon. I don’t recommend leaving room for a crust with this pizza, it’s not bready so it doesn’t taste as great to have a crust.
  12. Add your shredded cheese next, starting with a thin layer over the entire pizza to make sure you have enough cheese to cover it all. Add more cheese if you’d like.
  13. Spread your bacon over the entire pizza first, then your sausage crumbles. This is so it fits under the pepperoni and ham. If you’d like to do smaller ham slices also tear them and do them before the pepperoni. 
  14. Place the pizza with all it’s toppings back into the oven. Now you’re just looking to melt the cheese. Look for the cheese in the middle to be melted. This usually takes about 5 minutes for me, but keep an eye on the pizza because it will depend on how you did your toppings.
  15. Remove pizza from oven and turn the oven off. You can now cut the pizza and serve!

Microwave Easy Keto Coffee

| Jem Cope

Keto coffee doesn’t have to be complicated. As long as it’s low carb, you’re already winning. But what options do you have if you want something more than black coffee?

First of all, the last thing I want to do in the morning is get up and clean out a coffee machine. Keto already takes up so much prep time with making things from scratch, I’m always looking for convenience in the few times I can get it. So my go to is instant coffee. There are many brands, but for me the one I’ve had that tastes considerably better than others is the Starbucks Via line. I’ve had several of their flavors and they’re all great. They’re not quite “high end coffee shop” but taste-wise I’d put it over most diners/fast food places.

Personally, these days I take my coffee decaf with some heavy cream and a dash of salt. I don’t really need sweetener anymore, but there are a lot of great options out there.

Sweetener

  • Monk Fruit Drops – These are my favorite for drinks in general, easy to add and the aftertaste generally isn’t noticeable in coffee. Use it to sweeten to taste. They’re small bottles and they’re easy to take places with you. Since it’s not a sugar alcohol it also won’t give you a stomachache.
  • Jordan’s Skinny Mixes – If you want a really fancy coffee this is generally the line to look at. They have a line that is specifically targeted for keto folks and has cleaner ingredients, but so far all of the syrups I’ve seen from them still count as keto. They have your standard vanilla bean syrup, but they also have things like Smores, Butter Toffee, and Sugar Cookie.

Creamer

  • Heavy Cream – This is easy to add, high in fat, and low in carbs. You still can’t go crazy with it, but higher fat dairy tends to be lower carb. It’s also super filling! 
  • Powdered Heavy Cream – The problem with fresh cream is it goes bad fairly quickly and requires a fridge. If you’re on the road, this is a great way to carry heavy cream with you.
  • Butter – Some people choose to use this as a creamer on it’s own or add some to heavy cream. A little goes a long way. That said, it tends to separate and settle on top. You can just stir every few sips, or you can get a milk frother to mix it up better with the coffee.
  • Primal Kitchen Hazelnut Collagen Creamer – This is a great non-dairy option for the folks who don’t get along well with dairy. It also serves as both a creamer and a sweetener. Easy! Also great if you’re low on fridge space. We mostly use Heavy Cream, but we keep this on hand for when we run out. You can just dump this in and stir it in.
  • MCT Oil – Warning: This stuff can give you a stomachache. You have to start with a little (1/4th teaspoon) and work your way up. Some people say it helps give them more energy.  Similarly to the butter it will likely pool to the top, so you’ll need to stir it every few sips or get a milk frother. Personally, I don’t like the stuff, it has an aftertaste and actually usually made me feel bad. 

Recipe

  1. Use a micro-wave safe mug and fill it with water. Leave room at the top for cream and any add ins.
  2. Microwave the mug of water for 2 minutes.
  3. Add in the Starbucks Via Mix. Stir.
  4. Add a dash of salt. This cuts the bitterness of the coffee while also providing you with some electrolytes. Stir.
  5. Add any creamer if desired
  6. Add any keto sweetener if desired. Stir.
  7. Enjoy!

Microwave Easy Killer Keto Hot Chocolate

keto hot chocolate
| Jem Cope

 

RECIPE NOTES

I tried so many hot chocolate recipes when I got on keto, and I hate to say it but most of them were chalky, lacked flavor, had bad ingredients, or wanted me to set up a double broiler. NOT TODAY MY FRIENDS. The hot chocolate is creamy and full of flavor. And we’re making it in the microwave! Although you can certainly make it stovetop if you’re wanting to make a big batch. This is a pretty forgiving recipe if you get the measurements slightly off.

Most of the premade hot chocolates I’ve found don’t really work for me. They use sugar alcohols which tend to give me an upset stomach or have weird aftertastes. Or just flat-out add brown rice(seriously why). Small shoutout to Primal Kitchen Collagen Fuel Chocolate Coconut for being the best hot chocolate premade mix if you want one. The ingredients are clean and it’s the one I drank for a long time before I figured this recipe out. The packets are great for a gift basket or on the go. But even that one tastes a bit off from your traditional silky high-quality hot chocolate because of the collagen.

For the #unsweetketochallenge I actually drink this pretty frequently with no sweetener at all. It took a little getting used to, but I think the cream and saltreally tempers the bitterness. 

INGREDIENTS

  • Unsweetened Baker’s Chocolate – The biggest thing to look for is that it’s unsweetened. You can generally find this in the baking aisle at the grocery store.
  • Sweetener – Monk Fruit Drops are my goto sweetener for this recipe and most hot drinks. They’re low carb but not hard on your stomach like sugar alcohols can be. I actually weaned myself off of sweetener by using fewer drops over time and now I don’t even need sweetener to enjoy the hot chocolate.
  • Heavy Cream – Get what you can afford. But if you can, get a heavy cream that is JUST cream and doesn’t have thickeners. Organic, grassfed, grass-finished, and humane are also nice-to-haves. Still, even the cheapest cream is better than eating carby junk!
  • Butter – Get what you can afford. Organic, grassfed, grass-finished, and humane are nice-to-haves. Absolutely do NOT get butter substitutes made from unhealthy vegetable oils. The butter prevents the chocolate from seizing and burning while adding some depth to the flavor.

EQUIPMENT

  • Microwave – Really, any microwave where you can see through the door will be good enough. But if you need a new one, The Toshiba Microwave+AirFryer+Convection Oven will save you a lot of counter space.
  • Coffee Mug – Make sure it’s a microwave-safe mug. I really like owning a good set of stoneware mugs because they’re nonstick and very temperature resistant. So you can use them in the oven and they’re safe in the dishwasher. They’re cups that last. Glass mugs are another great alternative, and as a bonus they make for a really nice presentation. However, most glass mugs are not oven-safe.
  • Spoon – Just a regular metal spoon. Don’t put plastic spoons into hot liquid. Don’t microwave metal.

PAIR WITH

Optional Add-Ins

  • A shake of Pumpkin Spice will give you a nice fall spice flavor.
  • Want a peppermint hot chocolate? The easiest way is to use Food Grade Peppermint Oil. You could also probably use Peppermint Leaf Powder, which also avoids any potential bad oils. You could also use a bar of Peppermint Choczero instead of the unsweet baker’s chocolate, although it can somewhat affect the boiling/texture. You can use Peppermint Extract when you add the water, but the alcohol adds an unpleasant aftertaste since it doesn’t really cook off. 
  • Chili Powder – Add just a dash to get a kick of heat.

Microwave Easy Killer Keto Hot Chocolate

  • Reminder: Don’t leave the spoon in the cup, metal doesn’t go in the microwave!
  1. Place the chocolate and butter into a mug. Microwave 30 seconds.
  2. Stir the chocolate and butter until it’s fully mixed and smooth.
  3. Add the heavy cream. Stir a bit and wipe your spoon on the side of the mug but it won’t mix together yet.
  4. Make sure you can see into the microwave. You’re going to microwave the cream until you see it boil up almost to the top of the cup and stop it. Usually about 1 minute.
  5. Stir about 30 seconds. You’ll notice the chocolate is now blending much more easily with the cream. Pressing the spoon against the side of the cup can help mix it better.
  6. Boil the cream almost to the top of the cup again.
  7. Stir until you get a smooth consistency (about 30sec – 1 min) with the chocolate and cream. 
  8. Add water to fill the cup up the rest of the way.
  9. Microwave 1 minute. 
  10. Enjoy!

Starbucks Keto Menu: What to Order at Starbucks

| Jem Cope

How to Order

By far the easiest way to order is via the Starbucks phone app. You can customize your drink and save it to your favorites without having to remember it for next time. You can also see how many pumps /shots of espresso are in things. It will also tell you the nutrition information for the drinks as they normally come, so you can check the carb count. Starbucks prints things out on a label so they get your drink right far more often than some of the smaller shops. You can earn points towards free drinks. And of course, Starbucks is just about everywhere! 

Don’t get

Almond Milk or Coconut Milk – Both are sweetened.

Soy Milk – Soy isn’t great for you. Dr. Ken Berry and Dr. Anthony Jay discuss that in their talk on estrogen here.

Frappes – Sorry Frappe fans, the base for the frappes itself is made with a fair amount of sugar! And sadly, it’s also got the thickener that gives frappes that unique almost milkshake-like texture. So you can’t really blend an iced coffee to get the same experience. 

Whipped Cream – This is heavy cream + sugar. It’s gonna melt anyways a lot of the time. So just save the carbs and get heavy cream.

Sweeteners

Sugar-Free Vanilla Syrup – This is dirty keto so you may wish to avoid it. Starbucks uses sucralose as the main sweetener for its sugar-free vanilla syrup, however, it is still also bulked with maltodextrin so it’s not the best SF syrup. It’s about 1g carb per pump. This is low carb, but personally, it makes me VERY hungry, so I have trouble losing weight when I have it. Your body may be different. If you really want some, get some and maybe try using fewer pumps over time to wean off of sweet coffee. 

Stevia Packets – Seems to vary on the location. Where I am it’s erythritol, stevia, and monkfruit, which is great for keto. But some people have reported that where they are it’s bulked with dextrose and/or maltodextrin, which isn’t OK. Read the label.

Splenda Packets – Avoid these. Liquid Splenda is mostly just sucralose, but the packets are bulked with maltodextrin, which has a fairly high glycemic index(raises blood sugar in most folks). I’d opt for the vanilla syrup over this.

Bring your own sweetener – If you’re not ready to skip sweetener you could also bring your own. For a plain sweetener I’d recommend Monk Drops, it’s a small bottle and easy to keep in your purse. If you really want the full fancy coffee experience, Jordan’s Skinny syrups has a lot of great options. Their regular syrups are sweetened with sucralose, and their keto line is stevia, monkfruit, and erythritol. I’d generally recommend the keto line over their regular line, but their regular sucralose syrups are great for keto too. 

Keto Starbucks Menu

I’m putting all of these down as Venti (the large size) for ease of ordering, but you can get a tall (small) or a grande (medium).  

The idea is in bold, you say what is in “Quotes”.

Hot Coffee

Americanos are made with espresso, which is generally bolder and more bitter than drip coffee. Lighter roasts are less bitter and have more caffeine. Darker roasts are more “bold”. 

Don’t Drink Coffee Often? = “Grande Americano with Heavy Cream, Decaf. 3 Pumps of Sugar-Free Vanilla Syrup”

For an espresso-based hot coffee =”Venti Americano” (“with Heavy Cream”)(“with Sugar-Free Vanilla Syrup”) (“Decaf/Half Decaf”)  

For a light roast drip hot coffee = “Venti Blonde Roast Coffee” (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

For a medium roast drip hot coffee = “Venti Pike Place Coffee” (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”) (“Decaf/Half Decaf”)  

For a dark roast drip coffee = “Venti Dark Roast Coffee” (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Cold Coffee

Don’t Drink Coffee Often? = “Grande Iced Americano with Heavy Cream, Decaf. 3 Pumps of Sugar-Free Vanilla Syrup”

Espresso Iced Coffee = “Venti Iced Americano” (“with Heavy Cream”) (“with light ice”) (“with Sugar-Free Vanilla Syrup”) (“Decaf/Half Decaf”) 

Drip Iced Coffee = “Venti Iced Coffee” (“with Heavy Cream”) (“with light ice”) (“with Sugar-Free Vanilla Syrup”) 

Cold Brew (Higher Caffeine, lower bitterness than drip so it’s easier to get black) = “Venti Cold Brew” (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Nitro Cold Brew (Smoother, least bitter, higher caffeine) = “Venti Nitro Cold Brew” (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Tea

{Peach Cobbler Tea} = “Venti Hot Peach Tranquility Tea with Heavy Cream, Sugar-Free Vanilla Syrup, and Cinnamon Powder”

{Strawberries and Cream Iced Tea} = “Venti Iced Passion Tango Tea sweetened with sugar-free vanilla syrup. With a Splash of Heavy Cream and dried strawberries.”

{Berries and Cream Iced Tea} = “Venti Iced Passion Tango Tea sweetened with sugar-free vanilla syrup. With a Splash of Heavy cream. Scoop of dried strawberries, scoop of blackberries. “

Chai Tea = “Venti Chai Tea” (“Iced”)(“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Earl Grey Tea = “Venti Earl Grey Tea” (“Iced”)(“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Royal English Breakfast Tea = “Venti Royal English Breakfast Tea” (“Iced”) (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Emporer’s Clouds & Mist = “Venti Emporer’s Clouds and Mist Tea” (“Iced”) (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Jade Citrus Mint Brewed Tea = “Venti Jade Citrus Mint Tea” (“Iced”) (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Mint Majesty = “Venti Mint Majesty” (“Iced”) (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”)

Peach Tranquility Tea = “Venti Peach Tranquility Tea” (“Iced”) (“with Heavy Cream”) (“with Sugar-Free Vanilla Syrup”) 

Tangy Fruity Iced Tea = “Venti Iced Passion Tango Tea” (“with Sugar-Free Vanilla Syrup”) –this one is kinda fruity and doesn’t need sweetener as much

Bottled Teavana Sparkling Unsweetened Peach Nectarine Green Tea

Food

Classic Almonds

Moon Cheese

String Cheese

Babybel Mini Cheese Snack

Creminelli Snack Tray – Sopressata Salami & Monterey Jack Cheese

Breakfast sandwiches with no bread. (Avoid the impossible meat, it’s unhealthy ingredients. Avoid the sous vide bites, they have rice flour and are fairly carby.)

 

Keto Microwave Panna Cotta

| Jem Cope

Recipe Notes

Fresh berries sit on top of a deliciously creamy and smooth custard flecked with vanilla beans.

This is a delightfully easy dessert to make but it does require chill time in the fridge. 

Ingredients

Heavy Cream- As the main ingredient, a high-quality heavy cream goes a long way here. But get what you can afford! If you can, look for a heavy cream where the only ingredient is cream and doesn’t contain any thickeners like carrageenan or xanthan gum. Some nice to haves are: in a glass jar instead of plastic, organic, grass-fed, and humanely treated.

Gelatin – This is a type of collagen and it makes this a great-for-you dessert. The main thing to look for is that your gelatin powder is JUST gelatin and doesn’t include sugar or fillers. Nice to haves: grass-fed, organic, humanely raised. This is what gives your panna cotta the correct texture. 

Vanilla – I prefer using Vanilla Bean Powder because it packs more of a vanilla taste into the dish than vanilla extract. It also gives it lovely vanilla bean flecks you’re used to seeing in high end vanilla dishes. However, if you’re in a rush and only have extract it will also work, just double the amount.

Sweetener – Sweetness is really a personal thing, and the further you are in the keto journey the less you tend to need. I prefer not to use any additional sweetener as the berries in this dish provide enough for me. But if you need this dish sweeter I would recommend using monk fruit drops (the fruity aftertaste will be hidden with the berries in this dish) or a granular sweetener like erythritol (will have a cooling effect).

Toppings – Strawberries are just my favorite to pair with this, but you could try raspberries, blueberries, blackberries or your favorite keto fruit. You could even top it with a keto chocolate syrup from Enlightened or a keto caramel sauce from Choczero. 

Equipment

Pair With

Keto Microwave Panna Cotta (No Sweetener)

  • 1 Cup Heavy Cream
  • 1 teaspoon gelatin
  • 1 tablespoon water
  • 1/8th teaspoon vanilla bean powder
  • about 5 Fresh strawberries, washed, tops cut off, and diced (optional)
  1. In a large shallow dish, pour in 1 tablespoon of warm water. Evenly sprinkle the 1 teaspoon of gelatin over the top of the water and allow it to sit for 10 minutes. It will turn into a gel.
  2. Heat 1/4th cup of heavy cream in your pyrex glass measuring cup for 30 seconds in the microwave. 
  3. Pour the hot heavy cream into the dish with the gelatin and stir well for 1 minute, making sure there are no clumps. If the clumps won’t come out then microwave it for an additional 10 seconds and stir. Repeat until the clumps are gone.
  4. Pour in the rest of the cold heavy cream (3/4th cup).
  5. Add the 1/8th teaspoon vanilla powder and stir.
  6. Chill in fridge for at least 2 hours, until the panna cotta is solid.
  7. Top with diced strawberries

Keto Perfectly Peachy Keen Peach Cobbler (No Sweetener)

| Jem Cope

Recipe Notes

A warm, crispy pumpkin-spiced topping sits on top of delicious gooey fruit filling, bringing comforting southern flavors together in this low-carb dish.

This peach cobbler has a bit of a twist to lower the carbs– zucchini! But wait, hear me out. When mixed with the peaches and spice and then baked it actually tastes like apples! It provides a bit of a crunch and makes the cobbler go much further. 

Ingredients

Peaches – Fresh peaches are the best if you can get them and take the time to slice and squish them. Frozen peaches are next best, just microwave them til they’re soft so you can squish them. For this recipe, the frozen version being a little mushy doesn’t matter. Canned/vacuum sealed plastic bowl peaches will do if you must but are often less healthy due to the packaging process. However, it’s great if you don’t have freezer space or fresh available. Try to get a type without sugar added, sugar will add to the carb count A LOT. Your best bet is to get canned peaches in 100% juice and then rinse the juices off. Even the fruit juices can double or even triple the carbs in a can!

You may be used to large chunks of peach in your cobbler but it’s pureed and distributed throughout this cobbler to give the most impact for the least amount of carbs.

Zucchini – For this recipe, you want the widest possible green zucchini. The skinnier ones tend to have less flesh and are harder to work with for this recipe. If you feel like 2 cups of zucchini takes too much of the peachy impact out of your cobbler you can cut it down to 1 cup to bring out the flavor. However, it will make the cobbler less filling–you’ll get less per carb.

Sweetener – Sweetness is really a personal thing, and the further you are in the keto journey the less you tend to need. I prefer not to use any additional sweetener because the peaches and lemon juice can bring a lot to the dish. But if you need this dish sweeter or more gooey a granular sweetener mixed into the filling would work. You could also sprinkle some on the topping before baking. I would suggest Lakanto Golden for a brown sugar caramel note. Lakanto’s fruity aftertaste won’t matter in this recipe. Erythritol desserts do tend to taste better after sitting in the fridge overnight, so you may want to wait if you use Lakanto Golden and serve it the next day. If you’re completely avoiding sugar alcohol you could also go with adding a few monk fruit drops into the filling– it won’t really make the filling gooier but you’ll be way less likely to get an upset stomach. You can also just try making it without sweetener and just sprinkle some on after you bake it, then stir. Cobbler is usually kind of a “messy” dessert anyway so you won’t lose too much flavor this way.

Equipment

  • 2 Cup Glass Pyrex Measuring Cup
  • Glass Pie dish – In general a shallow container with a wide top allows it to be gooey at the bottom and crispy up top. If you don’t have one any pan of similar size will do.
  • Rubber Spatula  – You can’t really take the rubber out of a rubber spatula, but this at least has a steel handle to reduce it. It’s also gorgeous.
  • Vegetable Peeler – make peeling the zucchini easy and fast. This is an all-metal peeler so no plastic here.
  • Large Mixing Bowl – For mixing the topping. I like these because they come with lids.
  • Microwave – To melt the butter. If you don’t have one you can just melt it in the oven or on the stove.

Pair With

  • BBQ – Peach cobbler is a traditional southern dessert that goes great after a big BBQ meal. Just make sure you’re using a keto BBQ sauce. My favorite for taste is the GHughes Smokehouse Sugar Free Hickory BBQ Sauce. It’s the most southern-style sauce I’ve found, however it is sweetened with sucralose which is my least favorite keto sweetener health-wise. The Primal Kitchen series of BBQ isn’t quite as tasty but the ingredients are fully paleo. Primal kitchen has quite a few BBQ sauces now too with their other BBQ Pack. Try making an easy BBQ bowl by getting cauliflower mash, putting shredded pork or brisket, keto BBQ sauce, and cheese on top. Then treat yourself to this for dessert with some iced keto sweet tea and you’ll be having a real southern feast. 
  • Vanilla Ice Cream – My favorite keto brand is Rebel Ice Cream. Place a scoop on top of fresh out of the oven peach cobbler and you’ll have a to-die-for dessert. Just keep in mind this ice cream does contain sweetener so if you’re currently avoiding sweetener you should skip it.

Keto Peachy Keen Cobbler (No Sweetener)

For the filling

  • 2 tablespoons butter
  • 1 Cup of Peaches or 1 Can of Peaches (15 oz / 425g) 
  • 1.5 cups prepped zucchini (about 1-2 large green zucchini)
  • 1/2 Cup Heavy Cream
  • pinch salt
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla extract
  • 1 tablespoon pumpkin spice
  • Optional: Sweetener (see ingredient notes)

For the topping/crust

  • 2 Cups Almond Flour
  • 1/2 Cup Coconut Flour
  • 1 tablespoon pumpkin spice 
  • 1 tablespoon baking powder
  • 6 tablespoons melted butter
  • 1/2 cup heavy cream
  • 1 tsp vanilla extract
  • 3 eggs
  • Optional: Sweetener sprinkled on top (see ingredient notes)
  1. Start with the filling. Melt 2 tablespoons of butter in the glass pie dish in the microwave.
  2. Rinse the zucchini, then peel the skin off into a plate. Zucchini is soft so you can even just use a butter knife for the next parts. Chop off the ends of the zucchini to remove the hard parts. Next, use a spoon to scoop out all of the seeds onto the plate. You can throw the skin, ends, and seeds into your yard/garden to compost. Rinse your plate.
  3. You should have scooped out zucchini now. Flip it over and you can easily cut vertically and then horizontally to dice the zucchini into small cubes, about 1/4th inch x 1/4th inch. Think of desserts where you’ve had small apple chunks, it’s like that size. Add the diced zucchini to the measuring cup, you need about 2 cups of this diced zucchini. If there’s extra you can put it in a bag and throw it in the freezer for next time.
  4. If you’re using canned peaches– remove the lid and pour them into a strainer. Rinse them with cold water to remove all the high-carb juice. 
  5. If using fresh or frozen peaches you’ll need to cut up the peaches and then puree them. You can do this in a blender, squishing it by hand, putting it into a ziploc bag and squshing it, or putting it into a bowl and mashing it with a fork. You should have 1 cup of peach puree when you’re done. Pour this into the pie dish on top of the zucchini. 
  6. Add the heavy cream, lemon juice, vanilla extract, pumpkin spice, and salt to the pie dish for the filling. Stir it all up.
  7. Turn on the oven to 350F so it can preheat while you make the topping.
  8. In a separate large mixing bowl, mix the almond flour, coconut flour, pumpkin spice, and baking powder.
  9. Put the 6 tablespoons of butter into the glass measuring cup and then microwave it until it’s fully melted. (about 30 seconds – 1 minute)
  10. Pour the butter on top of the dry ingredients in the mixing bowl.
  11. Measure out your heavy cream into the measuring cup and then add it to the mixing bowl.
  12. Add the vanilla extract. Stir until well combined.
  13. Lastly, add the eggs. Adding these last prevents the eggs from cooking from the heated butter. Stir until well combined, you will have a “sticky cookie dough” type texture. The topping mix is now complete.
  14. You’ll be adding “dollops” of the topping mix to the top of the filling. This helps give it texture and creates air pockets to give extra crispiness. To do this take a big scoop of the mix onto the rubber spatula and then use a spoon to just tear off a tiny bit of dough and let it drop onto the top of the filling. Repeat making these dollops or “little chunks of dough” until you’ve used up all the topping mix. Try not to have them be flat, it’s the “tearing” that gives it the crumbly texture.
  15. Bake in the oven for 30 minutes, or until the entire topping is golden brown. You may want to set a timer for 25 minutes and then keep an eye on it so you can find out how long it takes for YOUR oven.

Keto Low Carb Pumpkin Pasties (Harry Potter Inspired)

| Jem Cope

 

Buttery and flaky crust is wrapped around a sweet and creamy pumpkin filling that hits you with the taste of autumn spice.

I’m going to Universal Orlando later this year and one of my favorite sections is the Harry Potter area. Between Hogsmeade, Hogwarts, and London there are LOADS of food goodies that I grew up reading about. I remember as a kid drooling over the idea of Harry’s feasts in the Great Hall and wishing that I could take a trip to Hogsmeade to buy magical candies from Honeydukes. Now as an adult I know that the in-park carb packed Pumpkin Pastie is going to have me feeling bad while I’m on vacation. This low carb keto pumpkin pastie will allow you to have the feast you want. As of this writing you can even let them know you’re on a special diet and they’ll let you bring this into the park(you should double check their rules if you’re going). So you could head over to the Three Broomsticks, grab one of their more protein-packed meals and have this pastie for dessert!

Recipe Notes

Not going to lie, this recipe is a fair amount of work! If you’ve ever made a wheat flour pie crust you’ll be familiar with how pastry needs to be constantly kept cold. So make sure you have room in your freezer and lots of time. Work quickly to make the pie crust as flaky as possible. While the recipe is long it’s really just to make sure you know how to do everything right. It’s not really a complicated recipe or tricky other than keeping things cold. 

Ingredients

Apple Cider Vinegar — The main thing with this is you want one that is “with the mother”. Bragg Organic Apple Cider vinegar is a popular choice.

Mascarpone cheese — you may be familiar with using cream cheese for fathead dough but this recipe calls specifically for mascarpone cheese because it is less “sour” than cream cheese. In such a delicate sweet pastry the sourness of cream cheese can be overpowering. Still, if for some reason you can’t get mascarpone cheese in your area you could make this recipe with cream cheese. It just won’t taste as good as it will have a slightly sour aftertaste.

Sweetener Options

Monkfruit drops are low carb and easy to use. I chose this sweetener because it’s easier on the stomach than sugar alcohols and when I go to universal I want to be able to eat several without worrying about a stomachache. It also tastes great fresh out of the oven, no need to wait! My brand is 6 drops = 1 teaspoon of cane sugar and that varies by brand so you may need to take that into account.

Swerve Brown which is a keto replacement for brown sugar would probably be another great option. Just sweeten the pumpkin mixture, stir it and taste it to see if it’s as sweet as you like. Keep in mind this is mostly erythritol so I suggest just eating one pastie and seeing how you feel if you’re not used to sugar alcohols, as a lot can upset your stomach. You will also often find with erythritol sweeteners that the dessert tastes better the next day.

Erythritol can also be used but I would recommend sitting this in the fridge overnight before you eat it to reduce the cooling effect of erythritol. Just sweeten the pumpkin mixture, stir it and taste it to see if it’s as sweet as you like. I suggest just eating one pastie and seeing how you feel if you’re not used to sugar alcohol, as a lot can upset your stomach. You will also often find with erythritol sweeteners that the dessert tastes better the next day.

Equipment

Rolling Pin – I really recommend you get a rolling pin with thickness-size rings on the end so you can get a nice evenly rolled pie crust. The rolling pin I use is stainless steel and even came with a silicone brush which is useful for the eggwash.

Parchment Paper- This dough is pretty sticky even with a steel rolling pin, you’ll need parchment paper to roll the dough and to bake the pasties.

Cookie Cutters / 4 inch Mini Tart Pans – You’ll need to cut the dough into shape. I actually just use my mini tart pans since it means I have to have less clutter in the kitchen. It makes them about the right size for a hand pie. (about 4 inches around) In a pinch you could cut the circles with the back of a butter knife but it doesn’t work nearly as well (and will impact the flakiness of the crust negatively because it takes longer)

Cookie Sheet – To bake the pies on. It will also need to fit into your freezer. I prefer a ceramic coating for a healthier nonstick surface than teflon.

Food Processor/Blender – The dough is far easiest to make in a KitchenAid Mixer. If needed you can simply stir the dough together with a fork, but it will take quite a while. 

Freezer space – You’re going to have to roll out the dough and freeze it repeatedly. Make sure you have space in your freezer to do this.

Mixing Bowl – Plastic isn’t great for you and you’ll need to mix the ingredients. I like these metal bowls with lids. They have a nonstick bottom, a handle, and a pouring spout. It’s superior to glass since it’s harder to break, but a glass mixing bowl is great too.

Goes Great With

Hot Chocolate –  Make a keto hot chocolate and add some pumpkin spice or cinnamon for a fall kick. Add some Jordan’s Skinny Syrup Butter Toffee syrup for a butterbeer experience without all the sugar.

Breakfast – This actually makes a great breakfast pastry as it’s fairly savory. Try it with some bacon, eggs, and coffee.

Keto Low Carb Pumpkin Pasties (Harry Potter Inspired)

For the Dough
For the Filling

This amount of filling is enough for about 2-3 batches of dough depending on how much filling you use. I made the recipe this way because it’s based on a can of pumpkin puree. You can freeze leftover filling til the next time you make pie dough.

  1. If you have a strong electric mixer like the KitchenAid Mixer, then you can dice up your butter and mascarpone cheese and freeze it. If you’re making this recipe by hand with a whisk/fork skip this step or if you want an EXTRA flaky crust freeze your butter and mascarpone cheese then shred it with a cheese grater and put it back into the freezer for step 3. You can skip this step to save on effort, it will still taste great but be less flaky. 
  2. Add almond flour, coconut flour, salt, pumpkin pie spice, and xanthan gum to bowl and mix well. You want everything to be as evenly combined as possible for the dry ingredients. Chunks of xanthan gum in particular will throw off the texture a lot, so sprinkle that over the top of all the other ingredients to help spread it out.
  3. Add the butter and mascarpone cheese to the bowl and mix until it’s just barely brought together, it will be crumbly. Try to work quickly to keep the butter as cold as possible. You’re looking for a coarse breadcrumb texture that is the butter and mascarpone cheese coated in the powder. Not a cookie dough texture.
  4. Add in 1 egg, 12 monkfruit drops, and apple cider vinegar and mix until the dough just begins to come together–but don’t overmix it into a solid paste. The unevenness of the dough helps with texture and also allows you to work faster so that the butter stays cold.
  5. Once done push all the mixture down into the bottom of the bowl. Cover the bowl with a lid or plastic wrap and put it in the refrigerator for at least an hour. I suggest letting it sit overnight. You can keep it like this for up to 3 days if needed. You can also freeze the pie crust and thaw it out as you need.
  6. Put your rolling pin in the freezer so it’s nice and cold for when you’re ready to work with the dough. I recommend using size rings at 3mm. You can also freeze your cookie cutters/whatever you’re using to cut the shapes.
  7. You can create the filling while the dough rests in the refrigerator. If making this ahead of baking time I wouldn’t store this in the refrigerator more than a day ahead of time because the pumpkin tends to get an off taste. The filling is simple enough– mix all of the filling ingredients in a bowl. You can use a spoon to get small tastes to test how sweet you would like it to be.
  8. Once the dough is rested–Wet your counter with a few drops of water and put down a sheet of parchment paper. The water will keep the parchment paper in place. Take out about 1/3rd of the dough and put it on the parchment paper and return the rest to the fridge. Then put another sheet of parchment paper on top of the dough. 
  9. Use the rolling pin to roll the dough out to 3mm, try to get the dough to be evenly the same size.
  10. Once you’ve flattened the dough you can pick up the parchment paper with it and put it in the freezer for about 10 minutes. Try to keep it flat or it will get wrinkles and you’ll have to reflatten and refreeze.
  11. Line a cookie sheet with parchment paper. The cookie sheet will need to go into the freezer later so make sure it fits.
  12. Work quickly during this next part: Take the dough out of the freezer, remove the top layer of parchment and set it aside, we will reuse it later. Press the cookie cutter/tart tin into the dough to make circles and move it onto the parchment paper on top of the cookie sheet. Sometimes using a spatula can help you move it over but be careful as it can tear the parchment paper. If the dough starts to scrunch when you try to move it over you need to put it back in the freezer again for 10 minutes. Leave at least an inch between the pie crust rounds, but they don’t spread very much.
  13. Once you’ve gotten about 6 pie crust rounds onto the cookie sheet (or filled up the cookie sheet), use a tablespoon to take out a small portion of pie filling and put it in the center of the pie crust round. You want it to be about 1/3rd inch thick. You need to leave about 1/2 inch around the edge of the pie crust round empty so that we have room to seal the crust.
  14. Repeat step 10, get more dough from the fridge as needed to make the top layer pie crusts. While you’re rolling out any new dough you can put the cookie sheet with crusts on it in the freezer.
  15. Place the top pie crust rounds on top of the filling carefully and use your finger to push the edges down to meet the lower pie crust. Just your finger’s heat should be enough to seal it.
  16. Once you’ve covered all the filling and pressed the edges together put the cookie sheet with the sealed pies into the freezer for 10 minutes. You may have extra dough left over, you can put this into a ziplock bag and keep it in the freezer or bake it on the side as shapes for extra pie pieces. Try some easy lightning shapes or just make it into sticks and dunk it into the leftover pie filling to use it up.
  17. Pull the sealed pies back out of the fridge and use a fork to push the edges down. Push down and keep it down and pull away from the center to keep the texture. If you just push into the dough and then pull upwards often the dough will stick and just ruin the texture. This provides a better seal but also gives a slightly different texture to the dough on the edges that tastes great. 
  18. Use a butter knife to cut vents into the middle of the handpies. You can make an easy zigzag for a lightning bolt shape if you’re making them Harry Potter themed.
  19. Put the cookie sheet with the pies back into the freezer
  20. Create your egg wash by cracking an egg into a bowl and whisking it. Wash a basting brush and put it into the egg wash so it’s ready and you can work quickly. 
  21. Pull the pies back out and brush their tops with the egg wash.
  22. Put the pies back into the freezer and set a timer for 30 minutes for them to freeze in shape. If you skip this step the pies will be more likely to melt and lose their shape.
  23. Once the pies have been in the freezer for 30 minutes keep leaving them there and preheat the oven to 400F. Let the oven come up to temperature completely so that the pies cook more evenly.
  24. Place the cookie sheet into the oven for 10 minutes. Take the pan out and rotate it and put it back in for 5 minutes. This is to make sure they are evenly browned. From here you’ll need to check on the pies every 5 minutes until they are golden brown all over. This can take 20-30 minutes for most ovens. Remove from oven and allow to cool 5 minutes before serving.

 

Image Recipe

I don’t intend to make a full image recipe for this at this time but I wanted to show what the filling looks like on the bottom pie crust.

 

 

 

Things I’d like to try:

  • Adding a bit of lemon juice to the dough or filling to further counter the sourness of the mascarpone cheese. ACV to the filling may also work
  • Weighing the recipe instead. Measuring cups are adding some variability to the structure of the dough. (sometimes it falls apart). I may also just need to up the coconut flour.
  • I noticed one brand of mascapone was thicker than the other. This may play a part in the dough structure so I’ll need to test and see what the differences are. The thicker brand may work better for dough. When I used the softer brand it was softer dough but not sure if I just needed to freeze it more.

 

 

 

Is the Low Carb Cheesecake at The Cheesecake Factory Keto? (aka low-licious)

| Jem Cope

Is the Low Carb Cheesecake at The Cheesecake Factory Keto?

Answer: Dirty Keto. Don’t eat the whole slice.

I emailed The Cheesecake Factory to ask them about nutrition information for their Low-Licious Cheesecake and here it is: the whole slice rings in at 20g net carbs. Whipped cream is an extra 1 net carb, and the strawberries are an extra 2 net carbs so with both toppings it’s 23 net carbs.

I think if you’re looking for a rare treat and you’re okay with less-than-perfect ingredients(in that they don’t tell us what they are), eating half of the cheesecake slice might be pretty reasonable for you.  They mention it’s sweetened with Zusto, which is “a unique and healthy combination of prebiotic and plant-based fibers (among which polydextrose, fibers from chicory and corn) and sweeteners (erythritol, isomalt and sucralose).” per the Zusto website. Seems like it’s a low glycemic/low carb sweetener, but I wouldn’t call it clean keto.

Taste wise it’s definitely one of the better lower-carb cheesecakes out there–this is the Cheesecake factory after all! The texture and taste is extremely similar to their plain regular cheesecake. I can personally tell that it’s not made with sugar, but I don’t think that alternate sweetener taste is very strong.

That said it’s not too hard to make your own cheesecake with keto ingredients so you may just want to make your own so you can enjoy more of it. I even have a microwave cheesecake recipe if you don’t want to spend too much effort on one. You can also order cheesecakes from keto bakeries such as Zambawango and have them delivered straight to your front door. Enlightened even sells keto cheesecake you can buy at the grocery store. With so many keto products on the market now I’d rather just eat something that I can read the ingredients on for dessert like Choczero or High Key Cookies.

PS– If you’re finding different information somewhere else, I think they may have changed the recipe at some point. It used to be called the Low Carb cheesecake and I think I recall the menu saying it was sweetened with Splenda in the past. Not sure so I contacted them.

The Email: (May 21st, 2021)
“Thank you very much for taking the time to contact us here at The Cheesecake Factory. We are extremely flattered to hear you are interested in the recipe for our Low-licious Cheesecake. Unfortunately, our recipes are trademarked and considered proprietary, so we are unable to share the ingredient listings or preparation techniques for requested current or retired menu items. If you have any other specific questions regarding ingredients or dietary restrictions, I would be happy to answer your questions. 

It has only 20 net carbs! We also offer it with whipped cream (1 additional net carb) and strawberries (2 additional net carbs), both sweetened with Zùsto. A slice of our Low-Licious Cheesecake has:
480 Calories, 35g of Fat, 450mg of Sodium, 6g of fiber, 5g of Sugar, and 9g of Protein.

35g total carbs – 6g dietary fiber – 9g sugar alcohol = 20 net carbs. 

**Although there is no refined sugar added, this is not considered a sugar-free or keto dessert, as there are naturally occurring sugars in the crust and the cream cheese. ”

Keto Dragon Eggs / Keto Scotch Eggs

| Jem Cope

Keto Dragon Eggs a.k.a. Keto Scotch Eggs

This is a great dish for any kind of fantasy-themed event and laid on a salad you can easily imagine a nest of eggs from some far-off land. The first time I saw this dish was actually at Harry Potter World. I knew there would be sugar and breadcrumbs in the mixture but they looked great and I’ve been wanting to make my own recipe of it ever since!

Seasoning: You’ll want to avoid regular pre-packed breakfast sausage for this recipe as they almost always have sugar in them, but it’s quite easy to make your own spiced breakfast sausage. The pork panko in this recipe lends the crispiness you’d normally get from caramelized sugar in the sausage,  although if you’re really craving some caramelized meat you could mix in some Brown Sugar Swerve into the pork with the spices. (However, I think it’s good to limit your sweetener, even keto ones.) There are onion flakes in this recipe, but a little goes a long way. Onions are fairly carby so if you decide to deviate from the recipe some don’t go too crazy with it. 

Eggs: If you’re looking to save some time and effort you can buy hardboiled eggs from the store instead of boiling and peeling them yourself. My local Costco sells them in large packs. Egg boiling time can vary based on the type of eggs, size, altitude, and various factors. Play with the time if you need to in order to get them as you like and then write down that type for yourself. A slotted spoon will help you remove the eggs safely from the hot water. I’ve found a pound of ground pork covers roughly 8 eggs, but if you have a dozen go ahead and make them all so you have some regular plain hard boiled eggs. They’re a great keto snack on their own and can be used to make devilled eggs or egg salad. It also helps if you end up peeling an egg a little too forcefully and it falls apart, you can save the nicer eggs for the scotch eggs.

If you’d like to find GREAT eggs and pork I highly recommend www.eatwild.com to find local farms with focus on humane practices, sustainability, and human health.

This recipe is also a great one for those of you doing carnivore, though you may wish to leave out the seasoning depending on strictness. It’s really just eggs wrapped in meat and cheese. And of course, you’ll probably want to skip out on the salad.

Keto Dragon Eggs a.k.a. Keto Scotch Eggs

Equipment:

Ingredients

  • 8 Eggs 
  • 1lb Ground Pork (Unseasoned)
  • 1 tablespoon Paprika
  • 1/2 teaspoon Allspice
  • 1 teaspoon Salt (Recommend Redmond’s)
  • 1/2 teaspoon Red Pepper Flakes (Black pepper would work too) (Or more to preference)
  • 1 teaspoon Onion flakes
  • 2 teaspoons Italian Seasoning 
  • 1 tablespoon Brown Swerve (Optional)
  • 1/2 cup parmesan cheese
  • 1/2 cup Pork Panko

Hard boiling the Eggs

  1. Place the eggs into a saucepan or saute pan and fill with cold water until there’s about an inch of water above the top of the eggs.
  2. Place the pan on medium heat on the stove to bring it to a rolling boil (lots of big bubbles that come to the top). As soon as it comes to the boil cover it with a lid, turn off the stove but leave the pan there. Let it sit on the hot eye for 10-12 minutes. Remove eggs from hot water with a slotted spoon and put them into a bowl. Set the bowl in the sink and let cold water run over the eggs for a minute. This will make the eggs cool enough to peel.
  3. Peel the hardboiled eggs carefully and set them aside on a plate.

Turning them into Scotch Eggs

  1. Preheat the oven to 375F. 
  2. Line your cookie sheet with aluminum foil.
  3. Pour the parmesean cheese and panko pork rinds into a corner of the cookie sheet and mix them together. This will be the outside crust of the scotch eggs.
  4. In a large bowl mix the ground pork, paprika, allspice, salt, pepper, onion flakes, Italian seasoning, and (optionally) the brown swerve. Wash your hands thoroughly and use a hand to blend the meat with the spices until the spices are evenly distrubuted through the meat. 
  5. Flatten the meat in the bowl, then use your hand to draw a line down the middle. This will cut it in half. Do it again across to divide the meat into 4ths. Then again to divide it into 8ths. You’ll have a section of meat for each egg. 
  6. Take a piece of the divided meat and flatten it in your palm. Try to keep it evenly flattened. Then wrap it around a hard boiled egg. Carefully roll it between two hands to make a ball and evenly distrubute the pork around the egg. You can also use a pinching motion to pull the pork where it needs to go to cover the gaps. You shouldn’t be able to see any of the white hardboiled egg when you’re done, it will just look like a pork ball.
  7. Place the pork ball into the parmesean/pork panko blend and roll it around until it’s fully covered in the crumb mix. 
  8. If you’d like it to be a little more “egg” shaped instead of a ball you can roll it on it’s side a little to elongate the egg shape. (Not really necessary though, it’ll taste the same! I don’t bother.)
  9. Repeat for the rest of the eggs. If you have leftover crumb mixture you can try to roll the eggs in it with a little more pressure so it picks it up. And/or sprinkle it on top.
  10. Bake in the oven for about 30 minutes. Time will vary based on your oven but you’re looking for a nice toasted brown to the crumb coating outside.
  11. Enjoy on a bed of fresh salad. I really like a 50/50 salad with either mustard on the side to dip the eggs into or a nice sweetish dressing on the salad like Primal Kitchen Balsamic Vinegarette, Primal Kitchen Island Teriyaki, or even Primal Kitchen Honey Mustard (careful with carbs on this one).