keto Teriyaki

Keto Teriyaki Chicken

 

Keto Teriyaki Chicken

Sweet and savory recipes are on top of my list for comfort foods. Yet they're rarely healthy and instead of giving you comfort they give you bloating and upset tummies as a bonus. If you've been looking into keto for weight loss, you're about to receive much more than just a smaller pant size.
There is something quite satisfying about being able to eat those familiar flavors and feeling recharged, not tired and heavy. Keto comfort foods do exactly that! This low carb recipe is one of my family's favorite dishes and thanks to VitaFiber we are able to enjoy some of our favorite foods again. Here's to having 2 or 3 helpings and not feeling bad about it.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Main Course
Cuisine: Japanese
Author: KetoPig

Ingredients

  • 3 Pounds Chicken Breast
  • 2-3 Tbsp Coconut Oil Cooking
  • 1 Cup Coconut Aminos
  • 3 Tbsp VitaFiber Syrup (Use code VFGSCH20 for 20% off!)
  • 1 Tbsp Monkfruit Sweetener
  • 1/8 Tsp Molasses Extract Amoretti Extract, Molasses
  • 3 Tbsp Apple Cider Vinegar
  • 3 Tbsp Dry Cherry
  • 4 Tbsp Sesame Oil
  • 3 Tbsp Arrowroot Starch
  • 1 Whole Garlic Bulb Chopped
  • 1 Head Broccoli Chopped
  • 3-4 Stalk Green Onion Chopped
  • 3 Tbsp Black/White Sesame Seeds Garnishing

Instructions

  • In a bowl add all of the wet ingredients along with the arrowroot and monkfruit sweetener. Stir with a hand whisk and set aside. 
  • Cut up all the chicken into bite sized pieces. In your wok heat the coconut oil over medium heat. Add the chicken and cook until chicken is mostly done.
    keto Teriyaki
  • While the chicken is cooking, chop up the garlic and toss in with the chicken. 
    Keto Teriyaki
  • Add salt and pepper to taste before adding the wet ingredients. The coconut aminos is very bland, unlike soy sauce, so don't be afraid to use salt.
  • After you add the wet ingredients to the chicken add the chopped broccoli to your wok and cook until broccoli is tender about 15 minutes. 
    keto Teriyaki
  • By this time your sauce should be looking thick and smelling delicious. 
    keto Teriyaki
  • This goes perfect with cauliflower rice or by its self. 
    keto Teriyaki

keto Teriyaki

keto Teriyaki

 

 

Keto Stuffing

Thanksgiving stuffing (or dressing depending on where you’re from) is a must in our home for the holidays. Keto breads make this dish possible and just as delicious as the real thing. This recipe is based on how much turkey dripping/gravy you have. It’s up to you how much stuffing you want, so adjust measurements with that in mind. I love the texture of having two different breads. The keto no-corn bread has a rough texture while the keto low carb bread is more soft. It’s also pretty and tastes more like the real thing.

What you need

1 pan Keto no-corn bread

1 loaf Keto low-carb bread

10 oz Turkey breakfast sausage

4-5 Celery Stalks

1 Onion Chopped

24 Herbs and Seasonings (Bragg’s Brand) (as much as desired)

Turkey drippings (as much as desired)

Directions

Make the two different breads ahead of time (one or two days before) so it’s not a rush when Thanksgiving comes. Cut the bread into approximately one inch cubes and put in the baking dish you’ll use. Leave this dish out on the counter with cloth over it for the bread to dry. The day of Thanksgiving, lightly saute the onions and celery in a pan. Add the sausage and finish cooking until barely brown. In the baking dish were you have the bread add the veggies and meat. Toss gently without breaking up the bread, then add a generous amount turkey drippings/gravy (your choice) and put in the oven at 350 F. covered with foil for 20 minutes, then remove the foil and continue baking for a further ten minutes if desired for a crispy top.

Happy Thanksgiving! Don’t forget to pig out keto style!

 

 

 

Keto Chili

Now here is a hearty chili with no need for beans in this low carb recipe! I must say it’s very filling and extremely satisfying. I wasn’t sure what it would be like at first. I was thinking maybe more bland but my suspicions subsided when I took my first bite. I love this chili and I love cauliflower, as long as you have enough spices to deliver on the promise of delicious chili-ness, of course.

All those healthy spices are on our side for the win! The cauliflower does its part in adding the bulk like beans would in any other chili recipe. The only difference in this keto chili is there is no soaking anything over night, no lectins, no over-load of carbs and no cooking for hours trying to make sure to kill off those awful lectins. Why have beans when you can have something as healthy, low carb and versatile as cauliflower?

Here’s the trick. We want the cauliflower to take role of the beans in building the chili’s texture, and that’s all about how you chop it up and then cook it reasonably gently without over-stirring. You want to cut the cauliflower into pieces roughly a quarter-inch in size, so slightly larger than beans. The cauliflower will cook down and break up a bit in the crock pot, and when the chili is done you’ll probably have people thinking for sure there are traditional beans in there somewhere. Don’t go too far, however. If you make the cauliflower too small (minced), it’ll break up entirely and you’ll end up with something closer to a paste-like consistency when everything is done.

What you need

3 Pounds beef (grass fed)

2 Onions chopped

Whole garlic clove chopped

2 Cans crushed tomatoes (42 carbs)

4 Tbsp tomato paste (12 carbs)

2 Cups veggie broth (4 carbs)

1/4 Cup chili powder

1 Tbsp salt

1 Tbsp pepper

1 Tbsp cumin

1 Large head cauliflower or two smaller ones

Directions

Take out the crock pot and turn on high heat. Mix the crushed tomatoes, tomato paste, veggie broth, chili powder, cumin, pepper and salt in the crock pot. Clean and chop the cauliflower into small pieces and add them to sauce, then put the lid on. Get the cauliflower started first so that by the time the meat is done the cauliflower will have cooked down. In a big pan over medium heat melt some butter or bacon fat and saute your chopped onions until golden brown before adding the grass fed beef. Cook thoroughly then add the chopped garlic. Continue cooking for two to three minutes until the garlic is fragrant. Transfer the meat to the top of the crockpot, covering the cauliflower and tomato sauce but DO NOT MIX yet. Cover with lid and cook in crock pot for two hours before coming back and stirring it. You can eat it right away, or let it simmer for an another hour or two for even more complex flavor. As it cooks longer, the chili will get thicker as the cauliflower gets more soft.

I fit 3 pounds of meat and two small cauliflower heads or one really big cauliflower head and all the other ingredients in a 8 quart crock pot.

I want to mention that I used organic crushed tomatoes that were blanched and deseeded. The brand I found also had PBA free lining so for me this was also a win. Find yourself the best ingredients and you’ll have the tastiest results!

Chili

I save all that glorious fat!

Chili

Beef

See how much it cooks down.

Keto Cream of Mushroom Soup

Have you ever looked at what’s in canned cream of mushroom soup? You should be quite horrified. I know I was. It’s not only full of bad ingredients but it’s also 16 carbs per cup! And because condensed cream of mushroom soup is a “secret ingredient” in so many quick holiday meal favorites, you know you wind up eating a lot more of it than you think.

If I can help you make your own keto cream of mushroom soup, what’s to stop you using it as the extra super secret ingredient in your own green bean casserole? Although, I’m not a fan of green beans so I’ll make an asparagus casserole using this delicious low carb, keto cream of mushroom recipe.

This recipe is less than 8 carbs per cup and is also thick just like what you’d see in a can of the fake cream of mushroom soup. Haha that’s only funny because it’s a true statement. This whole recipe makes a little over 46oz, or about 6 cups. It’s thick almost like the concentrate coming directly out of the can, so if you are eating this as a soup then you’ll need to add more broth or omit 1 Tbsp arrowroot!

Hope you enjoy this healthy substitution in a few of your holiday recipes as much as we do!

What you need

4 Tbsp butter

24 oz White mushrooms (3 carbs)

1 Medium white onion chopped

Whole garlic bulb chopped

2 and 1/4 Cups of chicken broth (Kettle and Fire) (2 carbs)

1 Cup of heavy cream (grass fed) (16 carbs)

1/2 Cup whole milk (grass fed) (5 and a half carbs)

3 Tbsp arrowroot (20 carbs)

Directions

Melt the butter in a big pan before adding the chopped onions. Saute them until golden brown, but not caramelized. Add the chopped mushrooms at that time and cook for about 15 minutes until all juices have been released. Add the chopped garlic and continue to cook about 5 minutes giving time for the garlic to bloom. Then add the broth. I used “Kettle and Fire” brand chicken bone broth with the lion’s main mushrooms and I must say, I’ll never use anything else for this recipe.

You’ll want to blend up some of the mushrooms with a stick blender if you have one. If you don’t have a stick blender simply remove half of the mushrooms and blend them up the old fashioned way before returning them to the pan. Or you can leave it chunky too! After all, you are the chef in your keto kitchen.

In a bowl, whisk the arrowroot, milk and heavy cream together before adding to the pan. Stir to combine. Within a few minutes you’ll have yourself the best cream of mushroom soup you’ve ever tasted.

 

The KetoPig loves quality and healthy ingredients, and is pleased to be supported by Kettle and Fire! Some of the links in this post are affiliate links and buying Kettle and Fire products via these links helps support the site. Thank you!

 

Keto Stuffed Artichokes

My Italian family every year made stuffed artichokes of course with bread crumbs and seasoning. Apparently we Italians love our bread so much we would find more ways to eat it, like stuffing it in our vegetables. I grew up eating this delicious Italian dish and I’m happy to be continuing the tradition but with a healthy twist.

For this Italian, low carb, keto recipe, there are no bread crumbs.

What you need

2 Big artichokes

1/4 Cup  Flaxseed Meal

1/4 Cup  Nutritional Yeast Flakes

1 Cup grated parmesan

1 Tbsp  Italian Seasoning

1 Tbsp garlic powder

1 Tbsp onion powder

1 Tsp salt

Directions

Clean the artichoke by rinsing it then turning it upside down. Gently strike it on the counter or bottom of your sink with them the stem pointed up to clear it out of any dirt and repeat until it looks clean. Cut the pointy ends off with scissors. Now you’re ready for stuffing! In a bowl add all your seasonings and mix. You can and should taste this seasoning mix before you stuff them making sure it’s to your liking. Scoop a half teaspoon of the seasoning to go between each of the artichoke leaves, using the spoon to help pull back them back as you stuff the seasoning down.

Use a pot that will fit the artichokes snuggly. If you wanted to make 4 artichokes thats fine, simply double the recipe and find a pot big enough to hold them. You do not want them floating around in the pot. You’ll fill the pot with water about half way making sure not to cover the artichokes but add just enough water to help steam them. They will cook on medium low heat for about 1 hour and when a leaf pulls off easily you’ll know they are done.

If you’re not sure if you should eat the heart, let me reassure that you should. It’s the best part! Just make sure you push away the tiny hairs and rinse it to make sure all hairs are gone and cut it into quarters and enjoy dipping it in melted butter. So delicious!

Throw the top part out. Only eat the bottom part and try to remove the top part in one sweep of the thumbs as you see in picture.

 

 

 

Low Carb Candied Yams

Thanksgiving and the holidays are around the corner, and for most people this is a season of dietary terror. It’s especially hard because so many recipes we’ve grown up with look like carbohydrate explosions that will take days or weeks to recover from. So while turning some of these dishes into perfect keto-friendly alternatives may be impossible, I’ve definitely been trying to find lower carb versions that still bring those holiday memories back. If you are in maintenance-mode on your keto journey, these are hopefully choices that won’t make your New Year’s resolutions feel like you over-indulged.

And who doesn’t loves candied yams?! In my family it’s a must-have at Thanksgiving and I’m so happy that I can splurge and cook something that’s not only a healthier option but is also  beneficial for my gut bacteria. With absolutely no added sugar I can feel good about what I give my family and they are only to happy to eat something as tasty as this!

My husband was expecting these to come in thick slices, two inches or more, but when I first made this recipe I cut the yams into quarter inch thick slices, closer to what you would use for something like potatoes au gratin. It turns out we really like these thinner yams and they cook quite a bit easier. It may be that we just love the sauce and we seem to get more with each bite this way!

What you need

4 Medium size organic sweet potatoes

1/2 Cup salted butter (melted)

1/4 Cup water

1 Cup VitaFiber  Use code ( VFGSCH20 ) at check out to get 20% off

1/4 Cup Lakanto Monkfruit

1/2 Tsp Amoretti Extract, Molasses (Or 1 Tbsp Natural Maple Extract)

1 Tsp vanilla

1/4 Tsp salt

1/2 Tsp nutmeg

1/2 Tsp cinnamon

Directions

Pre-heat oven to 350 F. degrees.

Peel the sweet potatoes and cut them into desired shape. Put the potatoes in baking dish you wish to use and set aside.  In a bowl add the remaining ingredients and mix. Pour over your potatoes and cover with foil. Put in the oven for 60 minutes covered, then remove foil and finish baking for 30 minutes uncovered.

This keto candied yams recipe makes about 12 servings. It is 196 carbs for the whole batch, making each serving 16.5 carbs! If you would like the recipe to be even more lower carb, then leave out the monkfruit sweetener. That would bring the the whole batch down to  just 148 carbs and each serving to about 12 carbs.  The sauce will be just a bit thinner in consistency (and slightly less “candied”) but it definitely will still fill that spot on your traditional Thanksgiving dinner menu.

Curious to know how many carbs regular candied yams hold? For the same amount of sweet potatoes but with 2 cups sugar and 1 and 1/2 tbsp of maple it comes to 521 carbs for the batch (12 servings), making each serving 43.5 carbs!

Note: When buying the VitaFiber you’ll get free shipping if you buy 3! Plus the 20% discount.

Happy Thanksgiving!

 

Coconut Cream Curry Asparagus

This low carb dish can be vegan style or traditional with your choice of meat. If you love Indian food you will won’t believe how easy it is to make this delicious keto recipe in your own kitchen. It takes about 30 minutes, and you’ll be inhaling delicious curry the whole time. Put your coconut cream in the fridge over night so it separates and you get all that glorious cream leaving behind the carbs from the coconut water.

 

What you need

1/4 Cup bacon fat or avocado oil

1 Onion chopped

2-3 Bunches of asparagus

2 Tbsp curry

1 Tbsp turmeric

1 Tbsp garam Masala (spice mix from your local Indian grocery)

1 Tsp cumin

1 Tsp coriander

1 Tsp cardamon

1/4 Tsp cayenne

1/2 Cup veggie broth or bone broth

1 Can coconut cream (chill to separate)

Salt and pepper to taste

If you want rice

1/4 Cup bacon fat or avocado oil

1 Head of cauliflower

2 Onions chopped

Salt and pepper to taste

Directions

If you are doing the rice, do that step first and set aside.

For the main dish, chop up the onions and add them to the pan with your choice of fat. Over medium high heat, let the onions get golden brown then add chopped asparagus and finish cooking for maybe 10 minute. Do not overcook; you do not want soggy asparagus. Add all the spices and stir. The delicious fat in this recipe will bring the full flavor of all of those spices out. Finally, add the broth and the coconut cream. Bring to a simmer for 5 minutes and serve alone or over cauliflower rice. You’ll want seconds for sure!

 

 

 

Keto Cheese Buns

These are finger licking good! Whether you like ’em thin and crispy or thick like a toasted bun, this low carb recipe has you covered. If you want them thin, simply put the mix on parchment paper in the desired shape and let the heat do the rest. If you want them thick like a bun or bagel simply put the mix in a contained cooking dish to allow them to rise and puff up. A muffin top pan or a donut pan works great!

Bake at 350 for 20 minutes. For the top and bottom bun I used Trader Joe’s everything seasoning, or use the mini-recipe below to make your own out of whatever goodies you have in your spice cabinet. Sprinkle the seasoning on the buns before baking so it toasts up nicely and sticks to the mix.

What you need

2 cups mozzarella shredded

1 cup parmesan shredded

2 eggs

1 Tsp onion powder

1Tsp garlic powder

Salt and pepper to taste

Everything seasoning

1 Tbsp white sesame seeds

1 Tbsp black sesame seeds

1 Tbsp poppy seeds

1 Tbsp dried minced onion

 

Donut pan works great for bagels!



Keto Meatballs

This keto dish is so good you’ll want to double up the recipe so that you have enough for leftovers! These low carb meatballs are perfect for snacking, on the go or on top of most any one of your meals you decide to have for the day. We enjoy having them over the top of salads, or crunchy cole slaw or, of course, cauliflower rice!

The paleo and low carb “bread crumbs” base I’m using here is perfect for meatloaf or a meat pie! I love the keto sauce in this recipe and it pairs perfectly with these keto meatballs!

What you need

1 Pound grass fed beef

1 Egg

2 Tbsp worstershier sauce

2 Tbsp nutritional yeast

1 Tbsp flax seed meal

1 Tbsp onion powder

1 Tbsp Garlic

1 Tbsp Italian seasoning

1/2 Tsp white pepper powder

1/2 Tsp salt

For the sauce

1 and 1/2 Tbsp arrowroot starch

2 Cups broth

1 Cup heavy cream

1/2 Cup shredded cheese

Black pepper and salt to taste

Directions

Combine the egg and the other liquid ingredients, mixing thoroughly before adding the dry ingredients. Add the beef and with your hands mix it up and begin to make balls, big or small it’s up to you. They will shrink slightly as you cook them, so we typically size them about an inch and a half in size. I cook them in an iron skillet over medium high heat, turning them every minute or two. Once browned all over remove them and set aside. There should be enough fat left in the pan to use for the sauce but if you think you need more add that leftover bacon fat you’ve been saving for something tasty.

Over medium high heat, sprinkle your arrowroot starch letting the fat soak it up. Whisk in the broth and heavy cream. Add your cheese of choice and keep whisking until thick. Add your meat balls and let cook for 5-10 minutes more. I’ve made this with many different cheeses such as cheddar and gouda, and they’re all delicious, but the best was smoked mozzarella.

 

 

Keto Crusted Salmon

So easy and so delicious! Pre-heat oven at 400 f. On the stove over medium heat put your butter in an iron skillet and melt it before adding the salmon. Then add the spices evenly on the salmon and with a spoon pour the melted butter over completely covering the salmon. Bake in the oven for approx. 15 minutes. I used a piece of fish that was exactly .75 pounds so it was almost a pound.

1 Pound Salmon (wild caught)

2-3 Tbsp butter

1 Tsp garlic powder

1 Tsp onion powder

1/2 Tsp white pepper powder

1/2 Tsp salt

I did make asparagus and onions to go with because it’s so fast and easy. I do love the cauliflower rice with it also. If you have the extra time it is well worth it!

Don’t forget to pour the butter over your fish keeping the seasonings from burning.

Don’t leave any of the spices dry, make sure to get it all covered and smothered.