Keto Recipes

 

Quick 3 Ingredient Keto Protein Bars

Ingredients

  • 256 grams creamy peanut butter (1 cup)
  • 1 large room temperature egg
  • 100 grams granulated or brown sugar sweetener of choice (1/2 cup)
  • optional flavor extracts and add-ins of choice

Instructions

  • Preheat oven to 350 degrees. Line an 8 x 8 inch cake pan with parchment paper. Allow the paper to hang over the sides of the pan for easy removal. Place the peanut butter and the egg in a large mixing bowl. Use a fork and stir the egg and peanut butter together until fully combined and smooth.
  • Stir in the sweetener until fully combined. You can increase or decrease the amount of sweetener to your personal taste. If desired stir in 1 tsp of vanilla extract or desired amount of extract flavor of choice. Also, if desired gradually fold in 2 oz of keto chocolate chips or add-in of choice.
  • Form the mixture into a smooth ball. Place the ball in the center of the prepared cake pan. Use hand and press the mixture evenly throughout the cake pan. Place the pan in the preheated oven. Bake at 350 degrees for 20 to 25 minutes or until lightly darkened on the edges and a tester comes out clean.
  • Remove from the oven and allow to cool in the pan at least 30 minutes to firm up. Once firm grasp the overhanging parchment paper and transfer the slab to a wire rack. Allow to cool completely before cutting into desired size bars.

SIMPLE 4 INGREDIENT KETO “HONEY” TOP DINNER ROLLS

Ingredients

  • 290 grams room temperature vanilla or plain Greek yogurt or sour cream (1 1/4 cups)
  • 15 grams baking powder (1 TBS)
  • 9 grams instant dry yeast, optional for flavor only
  • dry seasoning or flavors, optional
  • 125 grams coconut flour (18 TBS) may not need all of the coconut flour
  • 20 grams keto syrup or honey substitute (1 TBS)

Instructions

  • Preheat oven to 400 degrees. Line a 7-inch round cake pan or a 9 x 5 in loaf pan with parchment paper. Place the Greek yogurt in a large mixing bowl. Sift in the baking powder, yeast and seasonings (if using) until no lumps. Stir to fully combine
  • Sift the coconut flour into a small bowl until there are no lumps. Add the coconut flour 1 to 2 TBS at a time to the yogurt and stir together just until a smooth dough forms and the dough is not sticky. The amount of coconut flour you need will vary depending on the texture of your yogurt and coconut flour.
  • I only needed 80 grams (11 TBS) of coconut flour. Roll a portion of dough into a ball if it comes together in a smooth ball then you know you have the right texture. Divide the dough into 6 portions. Roll each portion into a smooth ball. Place the dough balls side by side into the prepared pan.
  • Use hands and flatten the tops of the rolls. Place the syrup or honey substitute in a microwave safe mug. Heat on high for 15 20 seconds or until melted and slightly thin. Use a silicone brush and brush the syrup over the tops of the rolls. Place in preheated oven and bake 20 to 25 minutes until golden.
  • Remove from the oven. Allow to cool in the pan at least 20 minutes or until firm. Serve warm or let cool to room temperature.

THE EASIEST 3 INGREDIENT KETO PASTA

Ingredients

  • 3 large room temperature eggs
  • 2 oz slightly softened cream cheese (1/4 cup)
  • 6 grams oat fiber (1 TBS)

Instructions

  • Preheat oven to 300 degrees. Line a 10 1/2 x 16 inch (or as close as you have) baking sheet with a silicone mat or parchment paper. Set aside. Place all ingredients into a large food processor. Pulse a couple times to start combining the ingredients.
  • Process on high 30 to 40 seconds or until smooth. Scrape down the sides of the bowl and process another 10 to 15 seconds or until creamy and slightly foamy. Carefully pour the mixture onto the prepared baking sheet. Slightly tilt the baking sheet side to side to spread the mixture.
  • Use a spatula and spread the mixture evenly throughout the entire baking sheet. Bake at 300 degrees for 8 to 10 minutes or until firm and no longer sticky to moist to the touch. Remove from the oven and allow to cool in the pan 5 minutes or until able to touch without burning fingers.
  • Lift the pasta slab and the silicone mat (or parchment paper) out of the baking sheet and transfer to a clean cutting surface. Use a pizza cutter or sharp knife and cut off any extra thin or crusty edges. Cut the pasta slab into desired size pasta strips.
  • Once cut use immediately (they are already all cooked) or store in an airtight container in the refrigerator up to 3 days. To reheat the pasta microwave on high in 20 second intervals until heated through or in the oven at 200 degrees 3 to 5 minutes until heated through. Serve warm or cold in any recipe that requires pasta.

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