1 – Cauliflower, Ham and Cheese Bake
This creamy casserole tastes so divine! Cauliflower combines beautifully with ham, cheese, Greek-yogurt and Mediterranean herbs.
Per serving: 188 Calories; 11.3g Fat; 5.7g Carbs; 1.1g Fiber; 14.9g Protein; 2.9g Sugars
Per serving: 188 Calories; 11.3g Fat; 5.7g Carbs; 1.1g Fiber; 14.9g Protein; 2.9g Sugars
Ingredients 1/2 teaspoon butter, melted
1 (1/2-pound) head cauliflower, broken into florets
1/2 cup Swiss cheese, shredded
1/2 cup Mexican blend cheese, room temperature
1/2 cup Greek-style yogurt
1 cup cooked ham, chopped
1 roasted chili pepper, chopped
1/2 teaspoon porcini powder
1 teaspoon garlic powder
1 teaspoon shallot powder
1/2 teaspoon cayenne pepper
1/4 teaspoon dried sage
1/2 teaspoon dried oregano
Sea salt and ground black pepper, to taste
1 (1/2-pound) head cauliflower, broken into florets
1/2 cup Swiss cheese, shredded
1/2 cup Mexican blend cheese, room temperature
1/2 cup Greek-style yogurt
1 cup cooked ham, chopped
1 roasted chili pepper, chopped
1/2 teaspoon porcini powder
1 teaspoon garlic powder
1 teaspoon shallot powder
1/2 teaspoon cayenne pepper
1/4 teaspoon dried sage
1/2 teaspoon dried oregano
Sea salt and ground black pepper, to taste
Directions
Start by preheating your oven to 340 degrees F. Then, coat the bottom and sides of a casserole dish with 1/2 teaspoon of melted butter.
Empty the cauliflower into a pot and cover it with water. Let it cook for 6 minutes until it is nice and tender (mashable). Mash the prepared cauliflower with a potato ricer press or potato masher.
Now, stir in the cheese; stir until the cheese has melted. Add Greek-style yogurt, chopped ham, roasted pepper, and spices.
Place the mixture in the prepared casserole dish; bake in the preheated oven for 20 minutes. Let it sit for about 10 minutes before cutting. Serve and enjoy!
Start by preheating your oven to 340 degrees F. Then, coat the bottom and sides of a casserole dish with 1/2 teaspoon of melted butter.
Empty the cauliflower into a pot and cover it with water. Let it cook for 6 minutes until it is nice and tender (mashable). Mash the prepared cauliflower with a potato ricer press or potato masher.
Now, stir in the cheese; stir until the cheese has melted. Add Greek-style yogurt, chopped ham, roasted pepper, and spices.
Place the mixture in the prepared casserole dish; bake in the preheated oven for 20 minutes. Let it sit for about 10 minutes before cutting. Serve and enjoy!
2 – Creamy Broccoli and Bacon Soup
(Ready in about 20 minutes)
This creamy soup will help you keep your diet on track. It can be refrigerated up to 3 days.
Per serving: 95 Calories; 7.6g Fat; 4.1g Carbs; 1g Fiber; 3g Protein; 1.7g Sugars
Per serving: 95 Calories; 7.6g Fat; 4.1g Carbs; 1g Fiber; 3g Protein; 1.7g Sugars
Ingredients 2 slices bacon, chopped
2 tablespoons scallions, chopped
1 carrot, chopped
1 celery, chopped
Salt and ground black pepper, to taste
1 teaspoon garlic, finely chopped
1/2 teaspoon dried rosemary
1 sprig thyme, stripped and chopped
1/2 head green cabbage, shredded
1/2 head broccoli, broken into small florets
3 cups water
1 cup chicken stock
1/2 cup full-fat yogurt
2 tablespoons scallions, chopped
1 carrot, chopped
1 celery, chopped
Salt and ground black pepper, to taste
1 teaspoon garlic, finely chopped
1/2 teaspoon dried rosemary
1 sprig thyme, stripped and chopped
1/2 head green cabbage, shredded
1/2 head broccoli, broken into small florets
3 cups water
1 cup chicken stock
1/2 cup full-fat yogurt
Directions
Heat a stockpot over medium heat; now, sear the bacon until crisp. Reserve the bacon and 1 tablespoon of fat.
Then, cook scallions, carrots, and celery in 1 tablespoon of reserved fat. Add salt, pepper, and garlic; cook an additional 1 minute or until fragrant.
Now, stir in rosemary, thyme, cabbage, and broccoli. Pour in water and stock, bringing to a rapid boil; reduce heat and let it simmer for 10 minutes more.
Add yogurt and cook an additional 5 minutes, stirring occasionally. Use an immersion blender, to puree your soup until smooth.
Taste and adjust the seasonings. Garnish with the cooked bacon just before serving.
Heat a stockpot over medium heat; now, sear the bacon until crisp. Reserve the bacon and 1 tablespoon of fat.
Then, cook scallions, carrots, and celery in 1 tablespoon of reserved fat. Add salt, pepper, and garlic; cook an additional 1 minute or until fragrant.
Now, stir in rosemary, thyme, cabbage, and broccoli. Pour in water and stock, bringing to a rapid boil; reduce heat and let it simmer for 10 minutes more.
Add yogurt and cook an additional 5 minutes, stirring occasionally. Use an immersion blender, to puree your soup until smooth.
Taste and adjust the seasonings. Garnish with the cooked bacon just before serving.
3 – Cheesy Zucchini Casserole
(Ready in about 50 minutes)
This is a great way to use up the bounty of zucchini during the summer season. You’re going to love this easy cheese casserole!
Per serving: 155 Calories; 12.9g Fat; 3.5g Carbs; 0.8g Fiber; 7.6g Protein; 0.2g Sugars
Per serving: 155 Calories; 12.9g Fat; 3.5g Carbs; 0.8g Fiber; 7.6g Protein; 0.2g Sugars
Ingredients
Nonstick cooking spray
2 cups zucchini, thinly sliced
2 tablespoons leeks, sliced
1/2 teaspoon salt
Freshly ground black pepper, to taste
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 cup Cheddar cheese, grated
1/4 cup heavy cream
4 tablespoons Parmesan cheese, freshly grated
1 tablespoon butter, room temperature
1 teaspoon fresh garlic, minced
Nonstick cooking spray
2 cups zucchini, thinly sliced
2 tablespoons leeks, sliced
1/2 teaspoon salt
Freshly ground black pepper, to taste
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 cup Cheddar cheese, grated
1/4 cup heavy cream
4 tablespoons Parmesan cheese, freshly grated
1 tablespoon butter, room temperature
1 teaspoon fresh garlic, minced
Directions
Start by preheating your oven to 370 degrees F. Lightly grease a casserole dish with a nonstick cooking spray.
Place 1 cup of the zucchini slices in the dish; add 1 tablespoon of leeks; sprinkle with salt, pepper, basil, and oregano. Top with 1/4 cup of Cheddar cheese. Repeat the layers one more time.
In a mixing dish, thoroughly whisk the heavy cream with Parmesan, butter, and garlic. Spread this mixture over the zucchini layer and cheese layers.
Place in the preheated oven and bake for about 40 to 45 minutes until the edges are nicely browned. Sprinkle with chopped chives, if desired. Bon appétit!
Start by preheating your oven to 370 degrees F. Lightly grease a casserole dish with a nonstick cooking spray.
Place 1 cup of the zucchini slices in the dish; add 1 tablespoon of leeks; sprinkle with salt, pepper, basil, and oregano. Top with 1/4 cup of Cheddar cheese. Repeat the layers one more time.
In a mixing dish, thoroughly whisk the heavy cream with Parmesan, butter, and garlic. Spread this mixture over the zucchini layer and cheese layers.
Place in the preheated oven and bake for about 40 to 45 minutes until the edges are nicely browned. Sprinkle with chopped chives, if desired. Bon appétit!
4 – Stuffed Peppers with Cauliflower and Cheese
(Ready in about 45 minutes )
Above ground vegetables such as bell pepper and cauliflower are generally good keto options while below ground vegetables contain more carbs. These peppers are delicious served hot or cold. Enjoy!
Per serving: 244 Calories; 12.9g Fat; 3.2g Carbs; 1g Fiber; 16.5g Protein; 1.6g Sugars
Per serving: 244 Calories; 12.9g Fat; 3.2g Carbs; 1g Fiber; 16.5g Protein; 1.6g Sugars
Ingredients 2 tablespoons vegetable oil
2 tablespoons yellow onion, chopped
1 teaspoon fresh garlic, crushed
1/2 pound ground pork
1/2 pound ground turkey
1 cup cauliflower rice
1/2 teaspoon sea salt
1/4 teaspoon red pepper flakes, crushed
1/2 teaspoon ground black pepper
1 teaspoon dried parsley flakes
6 medium-sized bell peppers, deveined and cleaned
1/2 cup tomato sauce
1/2 cup Cheddar cheese, shredded
2 tablespoons yellow onion, chopped
1 teaspoon fresh garlic, crushed
1/2 pound ground pork
1/2 pound ground turkey
1 cup cauliflower rice
1/2 teaspoon sea salt
1/4 teaspoon red pepper flakes, crushed
1/2 teaspoon ground black pepper
1 teaspoon dried parsley flakes
6 medium-sized bell peppers, deveined and cleaned
1/2 cup tomato sauce
1/2 cup Cheddar cheese, shredded
Directions
Heat the oil in a pan over medium flame. Once hot, sauté the onion and garlic for 2 to 3 minutes.
Add the ground meat and cook for 6 minutes longer or until it is nicely browned. Add cauliflower rice and seasoning. Continue to cook for a further 3 minutes.
Divide the filling between the prepared bell peppers. Cover with a piece of foil. Place the peppers in a baking pan; add tomato sauce.
Bake in the preheated oven at 380 degrees F for 20 minutes. Uncover, top with cheese, and bake for 10 minutes more. Bon appétit!
Heat the oil in a pan over medium flame. Once hot, sauté the onion and garlic for 2 to 3 minutes.
Add the ground meat and cook for 6 minutes longer or until it is nicely browned. Add cauliflower rice and seasoning. Continue to cook for a further 3 minutes.
Divide the filling between the prepared bell peppers. Cover with a piece of foil. Place the peppers in a baking pan; add tomato sauce.
Bake in the preheated oven at 380 degrees F for 20 minutes. Uncover, top with cheese, and bake for 10 minutes more. Bon appétit!