Ketogenic Diet Recipes

[Thirsty Boots Nomad]

Figured these may be a little more vandweller "accessible" with fewer adjustments needed ....

Breakfast


Baked Cheesy Ham Omelet Roll

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:
1 cup ham, cooked, chopped (about 9 slices deli ham)
1 cup milk
1 cup sharp cheddar cheese, shredded
1/2 cup tapioca flour (or your preferred low-carb flour)
1/2 tsp salt
1/4 tsp black pepper
6 eggs
6 tbsp. vegetable oil

Directions:
1. Preheat oven to 450F
2. In a bowl, beat the eggs, oil, and the milk until the mixture is fluffy.
3. Add the flour, salt, pepper; whisk or beat until the mixture is smooth
4 Pour the mixture into a greased 9 x 13 baking pan or dish; bake for about 10-15 minutes or until the eggs are just set.  Depending on oven, the omelet could set fast.  Keep an eye on them after 6 minutes.
5. Sprinkle or lay the ham evenly on top of the omelet.  Sprinkle with the cheese; bake for another 5 minutes or until the cheese is melted.
6. Starting at the roll side of the omelet, roll it up while it is still inside the pan; transfer into a serving dish with the seam side down and cut into pieces.  Serve.



Sausage Gravy

Prep time: 10 minutes

Cook Time: 15 minutes

Ingredients:
1/3 cup tapioca flour
1 qt almond milk (or coconut milk)
1 lb pork sausage
1 dash pepper

For serving:
Low carb biscuits, recipe follows

Directions:
1. In a skillet, cook the sausage
2. Sprinkle the flour all over the sausage; stir well to combine.  Cook for about 5-7 minutes.  Add the milk; cover and cook over medium heat until the mixture is thick
3. Add the pepper.  Serve over, or with, biscuits.



Low Carb Coconut Biscuits

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:
1 egg, large
1/2 cup coconut flour
1/2 cup egg whites
1/2 tsp baking powder
1/2 tsp salt
1/3 cup butter, unsalted, softened, plus more for greasing
3 tbsp. water

Directions:
1. Preheat oven to 350F
2. Grease a biscuit bread pan with the butter
3. In a bowl, mix the flour, baking powder, and the salt together
4. In another bowl, mix the egg, egg whites, and water together.
5. Add the egg mixture into the flour; whisk well
6. Fill each spot of the biscuit bread pan with 1/4 cup of the biscuit mixture, shaping the biscuit with your fingers or with a knife; bake for about 20-22 minutes or until done.

Note:  These biscuits will not brown because of using coconut flour.  The sides may brown a little because of the greased butter in the pan.  



Eggs on Bacon Cups

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:
6 bacon slices
6 eggs
Salt
Pepper
1 oz cheese, for topping
1 tbsp vegetable oil, or more, for greasing the muffin pan.

Directions:
1. Preheat oven to 350F
2. Grease the bottom and the sides of a cupcake or muffin pan with the oil
3. Line the cupcake or muffin pan with 1 bacon slice, pressing it around the sides of the hole, not the bottom.
4. Crack 1 egg into each bacon-lined hole
5. Sprinkle with salt, pepper, and cheese; bake for about 20 minutes or until the egg is cooked to your desired doneness.
6. They will pop right out of the pan.  Serve.



Breakfast Low Carb Mock Cinnabon

Prep Time: 3 minutes

Cook Time: 0 minutes

Ingredients:
1/2 cup cottage cheese
7 pecan halves, toasted, if you prefer
1 (1g) packet of stevia
Ground cinnamon
1 1/2 tbsp. ghee

Directions:
1. In a bowl, combine the cottage cheese, ghee, and the sweetner.
2. Sprinkle with cinnamon and top with the  pecan halves.  Serve.



Cream Cheese Scramble

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:
4 eggs
4 oz cream cheese, cut into small chunks
1 tbsp. fresh dill, finely chopped (or 1 1/2 tsp dried dill)
1 dash garlic powder
Salt and pepper

Directions:
1. In a mixing bowl, whisk the eggs until they are frothy and light yellow
2. Add the cream cheese, dill, and the garlic powder; stir to combine.  If desired, season with salt and pepper.
3. Grease a medium skillet with nonstick cooking spray; heat over high heat until the cooking spray starts to sizzle.
4 Pour the egg mixture into the pan; reduce the heat slightly.  Stir the eggs to scramble until your desired consistency.  Serve immediately.



Parmesan Eggs

Prep Time: 4 minutes

Cook Time: 19 minutes

Ingredients:
2 tbsp. Parmesan cheese, freshly grated preferred
1 tbsp. whipping cream
1 tbsp. butter, melted
1 large egg

Directions:
1. Preheat oven to 350F
2. Grease the ramekin with the butter.  Dust with 1 tbsp. of the Pamesan cheese.
3. Crack the egg into the ramekin and cover with the cream.  Sprinkle with the remaining 1 tbsp cheese; bake for about 10-15 minutes, or until the egg white is set.  Serve hot inside the ramekin.



Bacon Gravy

Prep Time: 5 minutes

Cook Time: 15 minutes

Ingredients:
6 bacon slices
2 cups almond milk ( or coconut milk)
2 tbsp. tapioca flour
2 tbsp. bacon grease
Salt and pepper

Directions:
1. Over medium heat, preheat a large-sized skillet.  Add the bacon; cook until just under crispy
2. Remove the bacon; set aside.  Drain the grease, leaving 2 tbsp. in the skillet and saving the rest of other cooking use.
3. Add the flour into the skillet; whisk to combine.  Cook for about 1 minute, making sure not to burn the flour, adjusting the heat if needed.
4. Add the milk, whisk to combine, and brink to simmer; cook for about 5-10 minutes or until the sauce starts to thicken
5. Meanwhile, crumble the bacon.  Add the salt and pepper to taste.  Add the bacon into the gravy; continue simmering until the mixture is to your desired consistency.  Serve with biscuits.



Focaccia Flax Bread

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:
5 eggs, beaten
2 cups flaxseed meal
2 tbsp stevia equivalent (1 tbsp sugar is 1 1/2 packet stevia)
1/2 cup water
1 tsp salt
1 tbsp baking powder
1/3 cup oil, plus more for greasing

Directions:
1. Preheat oven to 350F
2. Line a 10x15 rimmed pan with parchment paper.  Grease the parchment paper with the oil
3. In a bowl, whisk all the dry ingredients together to combine
4. Add the wet ingredients into the dry ingredients; make sure that there are no egg white strings hanging out in the batter.
5. Pout the batter into the prepared pan; spread the mound across the pan into a rectangle, the edges of the batter should be about 1-2 inches from the sides of the pan; bake for about 24-28 minutes, or until it's springy when you touch the top and/or it is visibly browner.
6. Let cool and slice.



Easy Egg and Cheese Souffle

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:
6 eggs
6 oz (or more) mozzarella cheese, shredded
1/3 cup almond milk (or coconut milk)
Black pepper
Garlic salt
3 tbsp. cooking spray, divided

Directions:
1. In a bowl, mix the eggs, milk, garlic salt, and pepper; set aside
2. Grease three 4 oz ramekins with 1 tbsp cooking spray.  Place on a cookie sheet.  Fill the ramekins 1/2 full with cheese.
3. Pour the egg mixture into the ramekins, filling to the top
4. Bake for about 30 minutes at 375F or until the souffle is fluffy and high; serve immediately.



Apple Sausages

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:
2 medium apples, peeled, cored, diced
6 breakfast sausage links
4 tbsp vegetable oil
1 tbsp brown sugar ( 1 1/2 packet stevia powder)

Directions:
1. Place the links in a frying pan.  Pour enough water to cover the bottom of the pan.  Add the oil.
2. Cook over medium heat until the water has evaporated and the sausages begin to brown.
3. Add the apples and the sweetener to taste; cook, stirring the apple into sausage grease, until the apples are tender



Salmon Patties

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:
2 cans (7 oz each) pink salmon
2 tbsp. tapioca flour
2 large eggs, lightly beaten
1 medium onion, diced
Salt and pepper
1/2 cup canola oil, or more, for frying

Directions:
1. Put the salmon into a medium-sized bowl with the liquid; remove the bones
2. Add the flour, eggs, onion, salt, and pepper
3. With an electric mixer (unless a masochist), beat the mixture until well-combined
4. In a large-sized skillet, pour enough oil to cover the bottom
5. With a medium-sized spoon, scoop salmon mixture into the pan, spreading it into round patties
6. Cook for  10 minutes, flip, and cook for 10 more minutes



Low Carb Easy Almond Meal Grits or Polenta

Prep Time: 3 minutes

Cook Time: 5 minutes

Ingredients:
1 cup almond meal or almond flour
1 cup water
1/3 cup Parmesan cheese, good quality, freshly grated (about 2/3 cup if using a micro planer)
Salt (1/4 tsp if using cheese and 1/2 tsp if not using cheese)
Pepper, to taste

Directions:
1. In a medium-sized saucepan, place the almond meal, water, and salt; whisk until lump-free.  Over medium heat, bring the mixture to boil; whisking occasionally.  When boiling, whisk continuously for about 1-2 minutes, until the mixture noticeably thickens
2. Remove from heat.  If using, whisk in the cheese until thoroughly melted; season with the pepper to taste
3. Pour into serving bowls

Serving Suggestion:
Sauteed greens (chard, spinach, kale), with one or more of the following: onions, bacon, mushrooms, and/or garlic

Fried Polenta:
Pour the mixture into a 9x9 pan lightly coated with olive oil; let cool until solidified.  When solid, cut into squared; fry in a small amount of oil and serve crisp.

Note:
The mixture will thicken as it cools and the thickness will vary based on how refined the almond meal is.  This dish is more filling than the traditional recipe.  You can reheat any leftovers; just add a little more water.


Breakfast Squares

Prep Time: 5 minutes

Cook Time 1 hour

Ingredients:
8 oz mozzarella cheese, shredded
8 oz cheddar cheese, shredded
6 eggs, beaten
Green chilies or jalapeno peppers (jarred or canned, sliced or diced)
4 tbsp. butter

Directions:
1. Mix the eggs and the cheeses until well incorporated
2. Butter the bottom of an 8x8 pan; add the pepper of your choice.  Add the cheese mixture; bake for 30 minutes at 350F, then for 30 minutes more at 250F

 

[Thirsty Boots Nomad]

Lunch (Part 1)​

Sausage and Cream Cheese Stuffed Mushrooms

Prep Time: 30 Minutes

Cook Time: 40 Minutes

Ingredients:
2 packages (12 oz each) white button mushrooms, cap size doesn't really matter
1 package (8 oz) sausage
1 package (8 oz) cream cheese
1/4 cup butter, melted
Minced garlic cloves

Directions:
1. Preheat oven to 350F
2. Clean the mushrooms, separating the stems and the caps; let teh water drain from the mushroom caps for a bit.
3. Meanwhile, in a frying pan, cook the sausages over medium-high heat; crumble into small pieces.
4. While the sausage is cooking, place the cream cheese into a mixing bowl to soften, and mince the mushroom stems and the garlic
5. Just before the sausage is done, add the garlic and the mushroom stems; continue cooking until the sausage is done.
6. Drain excess grease; add the sausage mixture into the bowl of cream cheese.
7. With a wooden spoon, mix until the mixture is thoroughly combined
8. With the mushrooms head down, place the caps into a 9x13 rimmed pan
9. Melt the butter, set aside
10. Fill the mushrooms with the sausage-cheese mixture.  Brush the tops with the melted butter.
11. Add water into the bottom of the pan, just enough to cover the bottom; bake for about 30-45 minutes or until the mushrooms have turned dark and the tops are crusty.
12. With a slotted spoon, scoop the stuffed mushrooms out of the pan and arrange them onto a serving plate.  Serve warm.  These caps reheat well, so you can make them ahead of time.

Garlicky Chicken Livers

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:
1/2 pound chicken liver
1 tsp lemon juice
2 tbsp. olive oil
2 tbsp. ghee, melted with the olive oil
3 cloves garlic
1/2 tsp salt

Directions:
1. Wash the chicken livers.  Trim and dry them
2. Dry-fry them in a nonstick frying pan (no oil) for about 3-4 minutes or until cooked through
3. While the livers are still in the pan, add the ghee-olive oil, lemon juice, and salt to taste; stir once to mix
4. Serve immediately in a dish; sprinkle with as much chopped garlic as you want

Notes:
Dry-frying the livers keeps them from browning and keeps them tender so that they melt in your mouth.  Virgin oilve oil is generally for dressings and salads; so less desirable for this.


Sticky Drumsticks

Prep Time: 5 minutes, plus 30 minutes marinating

Cook Time: 45 minutes

Ingredients:
8 chicken drumsticks
1/2 cup canola oil
1/4 cup sweet chili sauce
2 garlic cloves, minced
1/4 cup soy sauce
2 tsp sesame seeds, to sprinkle

Directions:
1. With a sharp knife, slice a couple cuts into the thickest part of each drumstick
2. In a ceramic or glass dish, arrange the drumsticks in a single layer
3. In a bowl, combine the soy sauce, chili sauce, and garlic.  Rub all over the drumstick; marinate for about 30 minutes in the refrigerator
4. Preheat the over to 350F
5. Line a baking tray with nonstick baking paper.  Transfer the drumsticks into the tray; sprinkle with the sesame seeds; bake for about 40-45 minutes.  Let cool slightly; serve.

​

 

[Thirsty Boots Nomad]

Lunch (Part 2)​

Spicy Garlic Butter Shrimp

Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients:
4 lbs shrimp, unpeeled (large-sized)
1-2 tbsp. garlic, minced, more or less to taste
1/2 cup butter
Lemon pepper seasoning
Garlic powder

Directions:
1. Preheat oven to 300F
2. Mix the butter and the garlic
3. Place the shrimp in a 9x13 pan and dot with the garlic butter; sprinkle well with the garlic powder and the lemon pepper.
4. Bake uncovered for about 30 minutes, stirring once or twice, until the shrimp is opaque
5. Serve with the butter sauce in a separate bowl or in the bowl with the shrimp for dipping
6. Serve with cauliflower rice and with plenty of napkins


Cheesy Chicken Slow Cooker

Prep Time: 10 minutes

Cook Time: 6-8 hours

Ingredients:
1 can (10 1/2 oz) condensed cheddar cheese soup
1/4 tsp garlic powder
2 cans (10 1/2oz each) condensed cream of chicken soup
2 lbs chicken breasts, boneless, skinless
3/4 cup vegetable oil
3/4 cup butter
Salt and pepper, optional

Directions:
1. Place the chicken breasts into the slow cooker or the crockpot
2. In a bowl, mix the soups, olive oil,  and butter together; pour over the chicken
3. Cover and cook for about 6-8 hours on low, or until the chicken is tender
4, Serve over cauliflower rice or low carb noodles


Chicken Bacon Wraps

Prep Time: 25 minutes

Cook Time: 45 minutes

Ingredients:
12 chicken breast halves, boneless, skinless
12 bacon slices
2 cartons (8oz) chive and onion cream cheese
12 tbsp. olive oil spread, divided (I Can't Believe It's Not Butter!)
Salt

Directions:
1. Flatten the chicken breasts to 1/2 inch thickness
2. Spread 3 tbsp. of cream cheese over each chicken breast
3. Dot with 1 tbsp. olive oil spread and sprinkle with the salt; roll up and wrap each rolled piece with a bacon strip
4. With the seam side down, place the wrapped chicken into a greased pan; bake uncovered for about 35-40 minutes at 400F or until the juices run clear.
5. Transfer the pan 6 in. from the heat source; broil for 5 minutes until the bacon is crispy.

Notes:
I Can't Believe It's Not Butter! is a great butter alternative made with oil blends, water and salt.  It's a simple and delicious spread that's all-natural.
If you prepare this ahead of time, freeze uncooked on a cookie sheet.  When frozen and solid, wrap and store in a Ziploc bag in your desired quantities.  Thaw before cooking, following the directions above.


Salt-and-Pepper Stir-Fried Shrimp

Prep Time: 16 minutes

Cook Time: 4 minutes

Ingredients:
4 cloves garlic, chopped
2 tsp salt, divided
2 tbsp. vegetable or peanut oil
2 lbs shrimp, with shells
1/2 tsp each black, red, green, and white peppercorns
1 cup cilantro leaves, roughly chopped

Directions:
1. Place the peppercorns in a mortar.  With a pestle, crush roughly.  Alternatively, place them in a large resealable paper bag; spread the bag on a hard, flat surface; and crush the peppercorns with a rolling pin or the bottom of a heavy frying pan.
2. Into a large-sized bowl, place the shrimp, 1/2 of the crushed peppercorns, and 1 tsp of the salt; toss to coat the shrimp evenly and set aside.
3. Over high heat, heat a large nonstick pan or a wok. Add the oil, garlic, and the remaining peppercorns and salt; cook for about 1 minutes, constantly stirring, until fragrant
4. Add the shrimp; cook for about 3-4 minutes, constantly stirring, until cooked through and pink
5. Add the cilantro; turn off the heat; and toss to combine.  Serve immediately.


Sauteed Scallops with Garlic and Parsley

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:
8 tbsp. butter
2 garlic cloves, minced
16 large (about 1 1/2 lbs) sea scallops
1/4 tsp salt
1/4 tsp black pepper, freshly ground
1/4 cup flat-leaf parsley, fresh, chopped
1 1/2 tbsp olive oil

Directions:
1. Sprinkle the scallops with the salt and pepper
2. In a large-sized nonstick skillet, heat the oil over medium-high heat.  Add 8 scallops; saute for 2 1/2 minutes per side, or until browned.  Set aside and keep warm.  Repeat the process with the remaining 8 scallops.
3. Add the butter to the skillet; reduce the heat; and cook until the butter is melted.
4. Stir in the parsley and the garlic; cook for 15 seconds.  Return the scallops to the pan; toss to coat.


Almond Buns

Prep Time: 15 minutes

Cook Time: 12-17 minutes

Ingredients:
2 large eggs
3/4 cup almond flour
5 tbsp. unsalted butter
1 1/2 tsp baking powder
1 1/2 tsp Splenda or Stevia, optional

Directions:
1. Combine the dry ingredients in a bowl
2. Whisk in the eggs
3. Melt the butter; add to the mixture and whisk
4. Divide the mixture into equal 6 parts; place into a muffin top pan or something similar
5. Bake at 350F for about 12-17 minutes. May need to warch the first time you make these, since cooking time will vary depending on oven.
5. Let cool on a wire rack


Grilled Spicy Lime Shrimp

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:
1 lb (30-40 per pound) medium shrimp, peeled, deveined
1 lime, juiced
1/2 cup vegetable oil
3 tbsp. Cajum seasoning

Directions:
1. In a resealable plastic Ziploc bag, mix the lime juice, Cajum seasoning, and vegetable oil.  Add the shrimp, shake to coat, squeeze out the excess air, seal the bag, and marinate for 20 minutes in the refrigerator
2. Preheat an outdoor grill to medium heat.  Lightly grease the grate
3. Remove the shrimp from the marinade; shake of the excess; discard marinade
4. Cook for about 2 minutes per side, or until opaque and bright pink