Maria .Recipes Keto Enthusiast, Indian Food Lover
Posts Tagged “eggs”

Indian snacks are amazing - but always full of carbs! These crunchy, spicy crackers, however, are very low carb, at 0.5 g net carbs for two pieces. You can customise the spices to suit your preference (perhaps paprika and cumin, to dip in guacamole). Enjoy! If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1/2 cup Coconut flour (60 g) * 3 tbsp psyllium husk powder (24 g) * Spices, crushed together: 1/3 tsp whole cumin, 1/3 tsp carom seeds, 1/3 tsp fenugreek leaves * 1/8 cup butter or coconut oil for dairy free (30 g) * 1 egg * Heaping 1/3 tsp salt * 1/2 tsp apple cider vinegar * 1/4 tsp baking soda * 1 tbsp butter (14 g) * 1/2 cup boiling water (or more) * **Process** 1. First, melt the 1/8 cup of butter and then mix in the egg and vinegar. In a separate bowl, mix the dry ingredients and the spices. 2. Add the wet ingredients into the dry and incorporate until you have a crumbly mixture. 3. Now add the boiling water: start at 1/3 cup, then increase slowly until you have a slightly sticky dough. 4. Knead for about 1 minute, then put onto a parchment paper. 5. Use a rolling pin to make a 2-3 mm thick sheet of dough. Then, cut into pieces (I made 40). 6. Melt the tbsp of butter, then brush it over the raw mathri. 7. Sprinkle with some salt over the top and, optionally, some red chili powder. 8. Bake at 180-200? for 35-40 minutes until they are dry and crunchy. If they aren't crunchy yet, you can turn off the oven and leave them inside to dry out. * **Nutritional information**, _for 2 mathri_ * 36 kCal * 1.9 g total carbs * **0.5 g net carbs** * 1.4 g fiber * **0.9 g protein** * 3 g fat

Microwave breads are a very common item on ketogenic diets. The most common ones, made with almond flour, are slightly expensive and higher in carbs, so I like to make mine with flax. However, flax has a somewhat... peculiar flavor. So I mixed it with sesame and got a wonderful result: when had on its own it still has a strong flavor, but it is perfect for sandwiches or toast. And of course you can add some garlic powder and herbs to make it extra aromatic. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 egg * 1 tbsp olive oil * 4 tbsp flax seeds, whole (30 g) * 3 tbsp sesame seeds, whole (30 g) * 1/3 tbsp psyllium husk powder * 1/2 tsp baking powder * 1/4 tsp salt * 1/2 tsp apple cider vinegar * 1-2 tbsp water * **Process** 1. First, powder the seeds in a blender. Then, mix them with the salt, baking powder and psyllium husk. 2. In a separate bowl, mix the egg, oil, 1 tbsp water and vinegar. Then add the seed mixture to it. You can use an extra 1-2 tbsp water if you need. It should have a thick consistency, like clay. 3. Put the dough in a greased microwave-safe mold (or in 3 individual molds) and microwave for about 3 minutes or until it is completely set. 4. Wait for it to cool down before cutting into it. * **Nutritional information**, _per serving (makes 3 servings)_ * 163 kCal * 5.3 g total carbs * **1.5 g net carbs** * 3.8 g fiber * **5.2 g protein** * 14.3 g fat

The "Tortilla de patatas" is one of the most popular spanish dishes: a thick omelet stuffed with potatoes fried in olive oil. A truly delicious dish that I recreated with cauliflower, with amazing result! Serve it as a tapa, or have two servings for a great breakfast or lunch! And if you don't have any small pans, you can simply double the recipe. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 3 eggs * 160 g cauliflower, cut into thick slices * 50 g white onion (3/4 small onion) * 2.5 tbsp extra virgin olive oil * Salt to taste * **Process** 1. Put 2 tbsp oil in a pan over medium heat. Once it warms up a bit, add the vegetables with salt, cover and cook on medium-low, stirring occasionally, until the cauliflower is fork-tender. 2. Take the mixture off the heat and let it cool down a couple of minutes. 3. Whisk the eggs with some salt, then add the cauliflower mixture. 4. In a small non-stick pan of 20 cm diameter, put 1/4 tbsp olive oil (just enough to grease it) over medium-high heat. Then pour the batter, lower the flame to medium and let it cook (you can cover it so it goes faster). 5. After about 2-3 minutes, when it is starting to look a bit more set (it will still be liquid in the top), turn it around by putting a plate on top (I recommend doing this over a tray in case it spills). 6. Pour 1/4 tbsp olive oil on the pan and once it is warm, gently slide the tortilla back inside so it cooks on the other side for another two minutes. * **Nutritional information**, _for 1/2 the recipe_ * 286 kCal * 6.7 g total carbs * **4.6 g net carbs** * 2.1 g fiber * **11.2 g protein** * 24 g fat

I have been making these pancakes in advance and taking them in a lunchbox. They are great on their own, even better with some cheese on top! If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 cup of shredded zucchini (150 g) * 2 eggs * 1 tbsp flax meal * 1 small green onions (scallion), chopped * 1/4 tsp salt * Black pepper to taste * 4 tsp coconut oil * **Process** 1. Mix everything except the oil in a bowl. You can save some of the green onions for topping. 2. Warm up a teaspoon of oil on a non-stick pan over medium-high heat. Pour a quarter of the batter and cover with a lid. 3. After about 1-2 minutes, when it is almost set, turn it around, cook for about 30 more seconds, then take it out and repeat with the rest. * **Nutritional information**, _for the whole recipe_ * 367 kCal * 7.8 g total carbs * **4.2 g net carbs** * 3.5 g fiber * **15.7 g protein** * 31 g fat

Finding keto snacks in indian cuisine is quite challenging, as most of them are made with pulses or wheat. So I was very excited to make a keto version of Dhokla, a typical snack from Gujrat. I made it for some guests and they all loved it - and they had no clue it was secretly healthy! The ones in the picture are very small, about half the size of the serving listed in the recipe, so feel free to adapt the size of the servings to your needs. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 tbsp + 2 tsp (14 g) psyllium husk powder, mixed with 1/3 cup hot water * 3 eggs * 1/2 cup coconut flour (60 g) * 1/2 tsp of salt * 1 tsp apple cider vinegar * 1 cup water * 1/3 tsp baking soda * 1/8 tsp turmeric * 1/8 + 1/16 cup olive or coconut oil * 2 tbsp coconut oil * 1/2 tsp black mustard seeds * 1/2 tsp sesame seeds * 1-2 green chilies, sliced * Pinch of asafoetida (optional) * Stevia or erythritol (optional) * Optional: dissecated coconut, coriander, 1-2 tbsp lemon juice for garnishing * **Process** 1. Mix the psyllium husk with the hot water and let it sit for 5 minutes. 2. Blend the psyllium husk mixture with the eggs, vinegar, water (start with 3/4 cup water) and oil until smooth. 3. Add the coconut flour, salt, baking soda and turmeric. 4. Put it in a microwave-safe mold and microwave for about 6-7 minutes or until completely set. Alternatively you can steam it. 5. Meanwhile, in a pan, make the tadka: warm up the 2 tbsp coconut oil. Add the asafoetida, chilies, sesame and mustard seeds and fry them. Then take it out of the stove, add a pinch of sweetener if you like it. 6. While the dhokla is still warm, pour the tadka over the top and distribute it well. 7. Let it cool down completely, then garnish with fresh coriander, dissecated coconut and a bit of lemon juice. * **Nutritional information**, _for one piece (recipe makes 10 big dhokla)_ * 106 kCal * 3.2 g total carbs * **1 g net carbs** * 2.1 g fiber * **3.1 g protein** * 9.2 g fat

This salad using roasted tomatoes is delicious and perfect for a lunchbox or as a sidedish if you have guests. And you can add some seeds or some bacon for extra flavor and crunch! And if you like my recipes, don’t forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the Keto Recipe Recommender. * 1 serving of Roasted tomatoes, including its sauce * 3 cups (90g) of mixed lettuce * 30 g goat cheese (or other type) * 2 eggs, boiled * 1/3 small red onion, thinly sliced * **Process** 1. Mix everything. 2. Use the roasted tomato sauce as dressing. * **Nutritional information**, _for the whole recipe_ * 456 kCal * 10.6 g total carbs * **7.6 g net carbs** * 3 g fiber * **21.1 g protein** * 36.7 g fat

I am a bit lazy when it comes to baking so I hardly ever have any keto treats around the house. But sometimes I just crave sweet stuff, and in such occasions, this recipe is a life saver! Topped with some 85% chocolate, it satisfies my sweet tooth and takes about 2 minutes to make. You can adjust this to your needs, decreasing the fat a little bit, or even adding half a scoop of protein powder (in which case, use only 2 tbsp of coconut flour). If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 egg * 2 tbsp + 2 tsp (40 mL) of coconut flour * Stevia or erythritol to taste (equivalent to 1 tbsp sugar) * 1/4 tsp vanilla extract (I used raspberry extract) * 1 tbsp ghee or butter or coconut oil, melted * 1/4 tsp baking soda * 1/2 tsp apple cider vinegar * Small pinch of salt * 1 tbsp water * 1/2 square (5g) of 85% chocolate * **Process** 1. In a mug, mix the egg, vinegar, extract, ghee, water and stevia. 2. Add the coconut flour, the salt and the baking soda and mix well until there are no lumps. 3. Put in the microwave for 90 seconds (keep an eye on it as the time may vary). 4. Let it set for a minute. 5. Top with chocolate while it is still warm and enjoy! * **Nutritional information**, _for the whole recipe_ * 315 kCal * 4.3 g total carbs * **3.7 g net carbs** * 4.3 g fiber * **10.7 g protein** * 25.4 g fat

A delicious omelet for an amazing breakfast or lunch. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 2 eggs * 1 oz (30 g) of goat cheese * 1 cup of fresh spinach * 1 tbsp oil * Pinch of salt and pepper * **Process** 1. Put half of the oil in a non stick pan on medium heat. Add the spinach with salt and pepper and cook for two minutes until wilted, then transfer to a plate. 2. Whisk the eggs with salt and pepper. Put the other half of the oil in the pan and add the eggs. 3. Move the pan to ensure it covers the whole pan, then in one half put the spinach and the cheese. 4. Cook on medium-low until the egg is almost set, then fold on itself. 5. Take out of the pan and serve. * **Nutritional information**, _for the whole recipe_ * 348 kCal * 2.4 g total carbs * **1.4 g net carbs** * 1 g fiber * **19.1 g protein** * 29.2 g fat

A complete breakfast ready in no time. Have it with some bulletproof coffee or with a side of salad to get some extra fat, and you will have energy all morning long! * 2 eggs * 45 g bacon, chopped * 100 g white mushrooms, sliced * 1 tbsp olive oil * 1/2 garlic clove, minced * Salt and pepper * Fresh parsley or chives for garnishing * **Process** 1. Put half the oil into the pan and use it to fry the bacon on medium high heat(about 3 minutes). 2. Now add the garlic, cook for one minute on medium heat and then add the mushrooms salt and pepper and cook until soft, about 3-4 minutes. 3. Whisk the eggs with a bit of salt. Then take the veggies from the pan and mix with the eggs. 4. Put the rest of the oil in the pan on medium-low, then add the egg mixture. Cook for a few minutes, stirring constantly until it is no longer raw. 5. Garnish with fresh parsley or chives. * **Nutritional information**, _for the whole recipe_ * 366 kCal * 4.2 g total carbs * **3.2 g net carbs** * 1 g fiber * 20.9 g protein * 30.1 g fat

A very simple tuna salad for when you don´t feel like cooking (which happens to me more often then I would like to admit!). * 1/3 can of tuna in brine, solids only (55g) * 1 boiled egg * 2 cups of shredded lettuce (90-100g) * 30 g (1 oz) cheddar, edam or similar cheese * 1 small tomato, chopped (100g) * 1/4 small onion, chopped (18g) * 1.5 tbsp olive oil * 1 tbsp apple cider vinegar * Optional add-ins for the dressing: Dijon mustard, Stevia, basil leaves * Salt and pepper to taste * **Process** 1. Mix the ingredients for the dressing. 2. Chop all the veggies, top with the tuna, egg and cheese, dress and serve. * **Nutritional information**, _for the whole recipe_ * 453 kCal * **5.1 g net carbs** * 8.4 g total carbs * 3.3 g fiber * **26 g protein** * 35.5 g fat

I am all about fast recipes lately. This one takes 15-20 minutes, including the chopping time! If you like fried rice, try my Mushroom fried rice! * 1 and 1/2 cups of cauli-rice * 1 egg * 1 medium spring onion, chopped (15g) * 2 tbsp chopped green or red bell pepper (20g) * 1 deseeded chili chopped, or to taste * 1/2 tsp ginger paste * 1.5 tbsp coconut oil * 0.5 tbsp sesame oil * 2/3 tbsp soy sauce * 90 g chicken breast, chopped * 1/2 star anise, whole (optional, but gives very nice chinese flavor) * Salt, black pepper to taste * **Process** 1. Warm up the oil and use it to fry the white part of the spring onions, the chili, star anise and the bell pepper. 2. After about 5 minutes, when the spring onion is golden, add ginger and cook for 1 minute. 3. Then, add the chicken and brown it for about 2-3 minutes. 4. Now add the cauli-rice with some black pepper and salt (or you can sprinkle about 1/8 of a chicken bouillon cube). Cook for about 2 minutes. 5. Add the soy sauce and cook another 2-3 minutes or until the cauli-rice is tender. 6. Turn off the stove, add the green parts of the onions and serve. * **Nutritional information**, _whole recipe_ * 473 kCal * **7.7 g net carbs** * 12.1 g total carbs * 4.4 g fiber * **30.3 g protein** * 34.6 g fat

I have a sweet tooth, so I like to be able to make an easy treat every now and then when I feel like it. And this is exactly what these cookies do: they are soft, buttery and delicious, and can be made in the microwave in 2 minutes in total. Awesome! If you like easy-to-make Keto treats, check out my Keto chocolate! * 20 g butter (1.5 tbsp) * 1 egg * 1/8 cup coconut flour (15 g) * 1/8 tsp salt * A very small pinch of baking soda * 2 tbsp of erythritol, or stevia to taste * 1/4 tsp Vanilla extract * 15 g (1.5 squares) of 85% chocolate, chopped * **Process** 1. Optional step: brown the butter in the stove for 1-2 minutes to get a little extra flavor and color to your cookies. 2. Mix the egg with the melted butter, vanilla extract and the erythritol. 3. Mix the salt, flour and baking soda. Then add into the egg mixture. 4. If using stevia, you can taste to adjust the sweetness. 5. Add the chopped chocolate and mix. 6. Pour four small dollops of dough into a microwave-safe plate and microwave for a minute or until set. 7. Let them cool down before eating. * **Nutritional information**, _one cookie_ * 85 kCal * **1.2 g net carbs** * 2.2 g total carbs * 1 g fiber * **2.5 g protein** * 7.4 g fat

Asparagus are a great low-carb vegetable, and make for the most delicious frittata. In 20 minutes you will have a delicious breakfast or lunch! For another cheesy recipe, I suggest you try my amazing Broccoli muffins! * 6 eggs, whisked * 60 g cheddar, shredded * 1 clove of garlic, finely minced * 1/2 small onion, chopped (35 g) * 200 g asparagus, chopped * 1 tbsp oil * Salt, black pepper to taste * **Process** 1. Warm up the oil on medium-high, then add the garlic and brown it for about 2 minutes. 2. Add the onions with a pinch of salt, and cook for about 5 minutes until it starts to soften. 3. Add the asparagus with some salt and pepper. Cook covered for another 5 minutes until they get soft. 4. Add the eggs and cook on low for 5 minutes, covered, until it is almost set. Meanwhile, preheat your broiler. 5. Sprinkle the cheese on top, then put under the broiler for about 5 minutes or until the eggs are set. * **Nutritional information**, _for half the recipe_ * 417 kCal * **4.8 g net carbs** * 2.4 g fiber * 7.2 g total carbs * **28.4 g protein** * 30.6 g fat

Cheesy quiche was one of my favorite meals before going low carb. So being able to make my own low carb version of them is just amazing. And believe me, this is just as bit as good as the real deal. Give it a try! * 1 keto crust, cooked * 3 eggs * 1/3 cup heavy cream (80 g) * 200 g zucchini, cubed * 3/4 small onion, chopped (50 g) * 1 tbsp olive oil * 75 g blue cheese, cubed * Salt, black pepper to taste * **Process** 1. Preheat the oven to 180C. 2. Warm up the oil over medium heat. Add the onion and zucchini with salt and pepper and cook for about 15 minutes until tender. 3. Blend the eggs with the cream. 4. Put the zucchini mixture and the cheese over the crust, evenly distributed. Then pour the egg mixture over the top. 5. Bake for about 30 minutes or until the center is set. * **Nutritional information**, _for 1/5 of the recipe_ * 484 kCal * **4.9 g net carbs**, 11.7 g fiber, 16.7 g total carbs * **16.3 g protein** * 40.9 g fat

Another take at Egg Curry. This is my mother-in-law's style, frying the boiled eggs to get a hard, crunchy coating. Perfect for keto-ers! * 3 eggs, hard-boiled and peeled * 1/2 tsp ginger paste * 1/4 tsp turmeric * 1 tsp garam masala * 2 tbsp coconut oil * Salt, chili to taste * Fresh coriander for garnishing * **Process** 1. Put half the oil in a small saucepan and fry the boiled, peeled eggs for about 10-15 min until they are golden and crunchy all around. Then set aside. 2. Meanwhile, warm up the other half of the oil. Fry the onion and ginger for about 15 minutes on medium-low and covered, until they break down. 3. Add the garam masala and some water if it is dry. Let it cook for another 3-4 minutes. 4. Add the eggs and let it all cook together for 3-5 minutes. 5. Garnish with coriander. * **Nutritional information** * 477 kCal * **5.1 g net carbs**, 1.3 g fiber, 6.4 g total carbs * **19.5 g protein** * 41.4 g fat

A simple meal full of flavor: scrambled eggs with veggies and spices, indian style! * 3 eggs * 1/2 small onion, chopped (35 g) * 1/2 tomato, chopped (50 g) * Fresh Green Chili to taste * 1/8 tsp whole cumin seeds * 1/4 tsp turmeric * 1/8-1/4 tsp garam masala * Salt to taste * Fresh coriander to taste (3 tbsp) * 1 tbsp oil * **Process** 1. Mix all three eggs with 1/4 tsp salt, the turmeric and the garam masala. Set aside for later. 2. Warm up the oil over medium heat. Add the cumin and fry it for a minute (don't burn it). 3. Add the onion and the chili, along with a pinch of salt. Cook for 5 minutes until very soft and translucent. 4. Add the tomatoes and a pinch of salt. Cook for 2 minutes until they start to break down. 5. Lower the flame to low and add the egg mixture. 6. Cook stirring constantly until it is as cooked as desired. 7. Turn off the stove, add the fresh coriander and serve. * **Nutritional information**, _for the whole recipe_ * 92 kCal * **4.5 g net carbs**, 1.2 g fiber, 5.8 g total carbs * **19.5 g protein** * 28 g fat

Soul bread is a very popular option for ketoers who miss sandwiches and toast. This is my take at it, which results in a spongy, soft, slightly sweet bread, amazing for grilled cheese! With these amounts you will get pieces of bread on the smaller side, so if you want bigger slices, just double all the ingredients and use the same breadloaf pan.
  • 6 heaping tablespoons of cream cheese (180 g)
  • 80 g unflavored whey protein
  • 1/8 cup olive oil (27 g)
  • 1/8 cup of greek yogurt (31 g)
  • 1/8 cup heavy whipping cream (30 g)
  • 2 eggs
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 and 1/4 tsp psyllium husk powder (3 g)
* **Process** 1. Preheat the oven to 180C. 2. Blend the eggs, yogurt, cream, oil, vinegar and cream cheese. 3. Mix the whey protein, salt, baking powder and psyllium husk powder. 4. Add the dry ingredients into the wet ones and mix well. 5. Pour onto a greased breadloaf pan (if you prefer, you can put some parchment paper on the inside of the pan instead of greasing it). 6. Bake at 180C for 45-50 minutes or until a toothpick inserted in the middle comes out clean. If it starts getting too golden on the top, cover with aluminum foil to avoid it burning. 7. Wait until it is completely cooled down to slice. * **Nutritional information**, per slice (makes 16 slices) * 79.5 kCal * **0.65 g net carbs**, 0.15 g fiber, 0.8 g total carbs * 6.4 g fat * 6.4 g protein

These are such a fun way to get more veggies in. Even my broccoli-hating family loved these!
  • 250 g broccoli
  • 3 large eggs
  • 3/4 cup parmesan cheese (45 g)
  • 2 heaping tbsp coconut flour (24g)
  • 1/2 tbsp vinegar
  • 1/2 tsp baking powder
  • A good pinch of salt and some black pepper
  • 1/8 tsp freshly grated nutmeg
  • 1/4 cup of water (or more if needed)
  • Optional: 1/2 serving of neutral flavor protein powder (equals 15 g protein)
  • Optional, for frosting: 4 tbsp butter, 6 tbsp cream cheese (180g)
* **Process** 1. Steam the broccoli just until it is tender (don't overcook so it doesn't lose the bright green color). You can do this in the microwave. 2. Purée the broccoli. 3. Add all the other ingredients except for the ones for the frosting. 4. Divide into 9 muffin molds. 5. Cook in the oven at 180C for 20 minutes, OR microwave for 4 minutes, or until the center has set. 6. _Optional: whip the butter and cream cheese with a pinch of salt and pepper until you form a buttercream; use it to frost the muffins._ * **Nutritional information**, - Per cupcake with frosting - 165 kCal - **2.6 g net carbs**, 1.2 g fiber, 3.8 g total carbs - 8.2 g protein - 14.2 g fat - Per muffin without frosting - 72 kCal - **2 g net carbs**, 1.2 g fiber, 3.2 g total carbs - 6.7 g protein - 3.5 g fat

Stuff your face with these low carb waffles. You won't regret it.
  • 1 egg
  • 30 g cream cheese
  • 1 tbsp coconut flour (8g)
  • 0.5-1 tbsp erythritol
  • 1/6 tsp baking powder
  • Pinch of salt
  • Vanilla extract
  • 1/4 tsp butter to grease the waffle maker
* **Process** 1. Mix the coconut flour, baking powder and salt. 2. Blend the egg, cream cheese and erythritol. Then add the coconut flour mixture. - _If you are making the batter the night before, you might have to add a splash of heavy whipping cream as it can get very dense otherwise_ 3. Grease the waffle maker with butter. 4. Pour all the batter for one waffle and cook. 5. Eat with your favorite low-carb topping! * **Nutritional information**, per serving (this recipe makes one waffle): - 180 kcal - **2.4 g net carbs**, 1.7 g fiber, 4.1 g total carbs - 9.1 g protein - 15.2 g fat

An easy and tasty egg recipe perfect for all indian food lovers out there. You can double it up to have a breakfast fit for champions!
  • 2 eggs
  • 1/2 small onion
  • 1/2 tomato (50g)
  • Salt and pepper to taste
  • Green chili to taste (I use jalapeno)
  • 1 tbsp fresh coriander
  • 1/2 tbsp of coconut oil
* **Process** 1. Chop the vegetables very finely. 2. Whisk the eggs with salt and pepper. Then add the vegetables and coriander. 3. Heat up the coconut oil over medium-high on a non-stick pan. Then, pour the batter. Cook like a normal omelet. * **Nutritional information**, per serving (the whole recipe) - 245 kcal - **3.9 g net carbs**, 1.1 g fiber, 5 g total carbs - 13,3 g protein - 18 g fat

This is my favorite low-carb bread. It has a spongy texture, great for dipping, and makes great toasts and sandwiches :)
  • 3,5 tbsp psyllium husk powder (28g) + 3/4 cup water
  • 6 eggs (or 2 eggs + 8 egg whites)
  • 1/2 cup olive oil
  • 1 tsp salt
  • 2 cups of water
  • 1 cup coconut flour (120g)
  • 1/2 tbsp apple cider vinegar
  • 2/3 tsp baking soda
* **Process** 1. Preheat the oven to 180C. 2. Mix the psyllium husk and water and let it sit for 5 minutes. 3. Blend the previous mixture with the eggs and oil until very smooth. 4. Add the other ingredients and blend. The mixture should be quite thick. 5. Pour into a loaf pan and shape. 6. Bake for 60-75 minutes. Let it cool down in a rack before you cut into it. * **Nutritional info**, _per slice (makes 20 slices)_ * 92 kCal * **0.88 g net carbs**, 2.1 g fiber, 3 g total carbs * **3 g protein** * 7.7 g fat

This is an easy week-night dinner that my mom would make quite often when I was a kid. It was one of the few vegetable dishes that I actually enjoyed! I tweaked it a little bit to make it lower carb and higher in fat, and the result is delicious :D
  • One big eggplant (550-600g)
  • 50 g of tuna (canned in brine)
  • 2 eggs
  • 2 tbsp olive oil
  • 1 tbsp tomato paste
  • 2/3 cup (40 g) parmesan
  • 1/2 tsp oregano
  • Pinch of chili to taste
  • Salt to taste
* **Process** 1. First, cut the eggplant lenthgwise and cook it until it is tender: you can cook it in the microwave, in the oven or in a pan. 2. Once cooked through, use a spoon to scoop out the flesh of the eggplant, leaving the skin and part of the flesh to stuff later. 3. In a bowl, chop the eggplant flesh finely, and then add all the other ingredients (leave some of the parmesan to use as topping) and mix. 4. Use the mixture to fill in the eggplant skins. Top with more cheese. 5. Warm up for the filling to set, either in the microwave or in the oven. * **Nutritional info**, _per serving (serves 2)_ * 408 kCal * 18.6 g total carbs, 8.6 g fiber, **10 g net carbs** * **31 g protein** * 24.7 g fat

These pancakes are my new favorite! They are so thick and fluffy, are fast to make in the morning, and so delicious! I hope you enjoy them as much as me!
  • 10 g of vanilla flavored protein powder (1/3 of a serving)
  • 1 egg
  • 1 tbsp flax seeds, ground
  • A pinch of salt
  • 2/3 tbsp of coconut oil or butter + 1/3 for cooking
  • 1/2 tbsp vinegar
  • 1/3 tsp baking soda
* **Process** 1. Melt the coconut oil or butter. Then mix with the egg and vinegar. 2. In a different bowl, mix all the dry ingredients. 3. Add the dry ingredients into the wet ones and mix. - _If I make it ahead of time, I mix everything except the baking soda, and then mix it in thoroughly right before cooking._ 4. Heat up a non-stick pan with oil or butter on medium-high heat. Once hot, add the batter and cook like regular pancakes: about 1-1.5 minutes on the first side until you have bubbles on the surface, then flip and cook another minute on the other side. 5. Serve with your favorite low-carb topping - in my case, low-carb blackberry jam <3 * Nutritional info, _per serving (serves 1) * 267 kCal * 3.8 g total carbs, 1.9 g fiber, 1.8 g net carbs * **14.8 g protein** * 21.9 g fat

I have a bit of a sweet tooth, so I try to bake sugar-free and no carb goods these days. And while experimenting, sometimes things work out :) I love this recipe because it is easy, tasty, and it can be made in the microwave (I hate turning on the oven in summer!). It makes for quite fudgy and chocolate-y brownies, very low-carb, as well as dairy and gluten-free. And I love the crunch from the walnuts :) For vegans or those who don't eat eggs, you can probably use a flax egg instead (1 tbsp flax meal with 2 tbsp of water) and add some psyllium husk powder (otherwise, the coconut flour with the flax might not form a proper batter). The final flavor might change slightly depending on the protein powder you use, but if you like how your protein powder tastes, you will love these!
  • 30 g coconut flour (1/4 cup)
  • 45 g of your favorite chocolate flavored protein powder
  • 15 g cocoa powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • Optional: 1/4 tsp of coffee granules, or cinnamon
  • Optional: stevia or erythritol; I recommend trying the batter and adjusting to taste
  • 1 tbsp apple cider vinegar
  • 1/4 cup coconut oil (you can use butter instead)
  • 1 egg
  • Vanilla extract
  • 30 g chopped walnuts (optional, but... why wouldn't you use them!?)
  • 3/4 cup of water (to start with; you will have to add more later)
* **Process** 1. Mix the dry ingredients in a bowl (first 7 ingredients) and the wet ingredients in a different one (all the others). Leave the walnuts on the side for now. 2. Add the wet ingredients into the dry and mix. Then, add water little by little to adjust the texture, until you get a batter similar to the one for a spongecake. You will probably need 1/2 extra cup of water. 3. Add the chopped walnuts into your batter and mix. 4. Pour the batter into a greased baking mold. 5. Bake at 180C for 25 minutes or in the microwave at 800W for about 4 minutes, or until a toothpick inserted in the middle comes out clean. The microwave cooking time varies a lot from one microwave to another, so keep a close eye on it to avoid overcooking and ending up with hard, dry brownies. * Nutritional info, _per portion (makes 6)_ * 174 kCal * 4.6 g total carbs, 2 g fiber, 2.5 g net carbs * 8.4 g protein * 14.5 g fat

Another low-carb recipe that doesn't require many ingredients and is great for when you buy zucchini in bulk (like me!). These are soft, slightly sweet tortillas, that are great freshly made to make fajitas, tacos or quesadillas, and they hold pretty good in the fridge for 2-3 days - just heat them up for a few seconds and use!
  • 500 g zucchini, grated (2,5 medium zucchini)
  • 3 tbsp (heaping) coconut flour
  • 1 egg
  • 1/2 tbsp pesto (optional, you can add more or omit)
  • 1/2 tsp salt
  • Optional: shredded cheese
* **Process** 1. Turn on the oven to 180C to preheat. 2. Squeeze that grated zucchini, and then squeeze some more. You should end up with about 1 cup of zucchini. You can keep the liquid for cooking instead of water. 3. Mix all the ingredients until you form a paste. 4. Divide it into six balls, then put them onto a non-stick tray or parchment paper. Using your hands, shape them into tortilllas, about 2-3 mm thick. 5. Cook in the oven for 15-20 minutes or until they are slightly dry, but are still soft. 6. Optional: if you want to make hard taco shells, put the tortillas hanging on the wire rack of the oven and cook them on low heat so they get dry and crispy. * Nutritional info, _per tortilla (makes 6) * 64 kCal * 5.1 g total carbs, 1.9 g fiber, 3.1 g net carbs * 3.5 g protein * 3.2 g fat

This is a very easy dish with few ingredients, full of fiber, very healthy, and keto-friendly. I don't eat meat so I'm using seitan that I minced, but for omnivores, you could use ground meat (preferably a very fatty one, which would make this higher in fat).
  • 1/2 medium cabbage, thinly sliced (400g)
  • 1/6 red onion (30 g), thinly sliced
  • 80 g seitan minced, OR minced meat
  • 2 tbsp coconut oil
  • 1/2 or 1 whole garlic clove, minced
  • 1 tsp ginger paste
  • 3 tbsp soy sauce + 1/4 tsp kelp powder (optional) OR 1 tbsp soy sauce + 2 tbsp fish sauce
  • 1/2 tbsp tahini paste or peanut butter
  • 1/4 tsp pepper
  • 1/4 tsp of red chili paste (or to taste)
  • 2 eggs
  • Sweetener of choice - I used stevia
  • To serve: lemon juice
* **Process** 1. In a pan, fry the ginger and garlic on the oil for 30 seconds. 2. Add the cabbage and onion. Cook covered on medium heat for 5-10 minutes. Meanwhile, mix the soy sauce, kelp, tahini, black pepper and chili powder. 3. When it starts to soften, add the seitan (or meat)and mix. Cook for another 2 minutes. 4. Then,add the sauce, mix and cook for a couple of minutes. 5. When the cabbage is soft, add the eggs as shown in the video: add them raw and mix fast, so they cook covering the cabbage to make it moist. * Nutritional info, _per serving (1/3 recipe)_ * 223 kCal * 12.1 g total Carbs, 3.9 g fiber, 8.2 g net carbs * 14.6 g protein * 14 g fat

Since going keto two weeks ago I have been craving good indian food. Unfortunately, dal chawal (lentil curry with rice) is not really keto-friendly, so an egg curry with some salad and/or cauli-rice seemed like a good enough substitute! This is more of a pattern to make a very easy egg curry. I usually just add more or less spices depending on how I am feeling that day, so feel free to change the amounts and/or add other spices or ingredients - maybe amchoor, some chunks of red bell pepper... Experiment!
  • 18 boiled eggs, peeled
  • 400 g tomatoes, chopped
  • 1 tbsp tomato paste
  • 300 g onions, chopped
  • 4 garlic cloves, chopped
  • An inch of ginger, chopped (or 1 tsp ginger paste)
  • 2 tsp garam masala
  • 1 tsp turmeric powder
  • 1/2 tsp salt
  • 3 tbsp oil (I am using mustard oil)
  • Optional: sugar or sweetener of choice
  • 1/4 cup of heavy whipping cream (6-g) (you can sub for greek yogurt or coconut milk)
* **Process** 1. Heat the oil in a saucepan, then add the onions. Cook for 10 minutes on medium heat until they are quite soft. 2. Add the garlic and ginger and cook for 2 minutes for the raw smell to go away. 3. Add the spices and cook for 1 minute. If it's too dry and you are scared they will burn, add some water. 4. Add the tomatoes, salt and tomato paste. Cover and cook on low for about 10-15 minutes, until the tomatoes are very soft. 5. _Optional step: you can fry the peeled eggs for a couple of minutes with some oil; this gets them slightly crunchy outside._ 6. Once the tomatoes are soft, blend the sauce and add the yogurt and sugar. Add some water if the sauce is too thick. 7. Put it back into the stove, add the eggs (whole or cut in half), let them boil together for a couple of minutes and serve with some fresh coriander. * **Nutritional info**, _per serving (serves 6)_ - 326 kCal - 9.4 g total carbs, 1.8 g fiber, **7.6 g net carbs** - 18 g protein - 23.7 g fat

Lately I have been experimenting with high-fat-low-carb cooking for my father, who is giving a go at the ketogenic diet. He has been doing pretty good, but was always complaining about not having bread to dip the sauce in... So I perfected an easy, microwave recipe for anybody in a similar situation in which they cannot eat bread: keto, paleo or gluten-free, you will like this! The flavor of flax is quite strong, but by using extra virgin olive oil, the final result tastes mostly like olive oil, and is very good with cheese, guacamole, egg, or even jam! Just remember - when it comes to flax meal, it´s best if you grind it at home, so it doesn´t lose nutrients :) BreadInside
  • 100 mL of flax seeds, ground
  • 1/2 tsp baking powder
  • A pinch of salt
  • 1 egg
  • 1 tbsp extra virgin olive oil
  • 2 tbsp water
* **Process** 1. Blend the egg, oil and water until foamy. In a separate bowl, mix the flax meal, baking powder and salt. 2. Incorporate the liquids into the flax mixture and mix well; let it rest for 5-10 min. It will look a bit runny in the beginning but the texture will thicken after it rests. 3. Divide into three separate molds; I use silicone muffin molds for this. You can sprinkle some sesame seeds on the top if you want. 4. Microwave on high for 2 minutes or until it sets. * **Nutrition info**, _per bun (makes 3)_ - 107 kcal total calories - 7 g fat - 0.8 g net carbs - 4.72 g protein