Hamburger Buns, Low Carb, Keto

Hamburger Bun, Low Carb, Keto Friendly

This is it! This recipe took a lot of time and patience to perfect but I've nailed it! This is a soft and delicious Keto friendly, low carb hamburger bun! It holds up just fine to mayo and no-sugar-added ketchup. Don't forget to add some lettuce and a thinly sliced heirloom tomato! Break out the grill and get ready for BBQ season!!
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Breads, Breakfast, Dinner, Grilling, Lunch
Servings 12 buns
Calories 254 kcal

Ingredients
  

  • 2 large eggs
  • 1 tsp cream of tartar
  • 8 ounces cream cheese, room temp
  • 8 tbsp butter, room temp 1 stick
  • 1/2 cup whey powder
  • 1/2 cup almond flour
  • 1/2 cup arrowroot powder
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/4 tsp sea salt
  • 2 cups mozzarella cheese

Instructions
 

  • Preheat oven to 350 degrees F
  • Whisk together eggs and cream of tartar in a large mixing bowl. Whisk until frothy.
  • Add cream cheese and butter and whisk until well combined and smooth.
  • Add flour, whey, arrowroot, baking powder, Xanthan gum, and sea salt. Whisk until it becomes like wet dough.
  • Using a spatula fold in mozzarella cheese (the recipe works best and tastes best with a good quality organic mozzarella cheese)
  • With oiled hands gather up dough and shape into a ball. You will want it to fit cupped in the palm of your hand. Slightly bigger than a ping pong ball. Ours makes 12 even dough balls pressed down into a silicon pan that is made especially for hamburger buns (click to view the one we used).
  • Bake for 25-30 minutes or until golden brown on top.

Notes

Hamburger Bun Pan >> click/touch here to view the one we used
Nutritional Information for 1 bun out of 12 total buns from 1 batch of this recipe
254 calories
Fat 21 g
Sodium. 359 mg
Protein. 12 g
Carbs 8 g
Fiber 1 g
NET CARBS: 7 g per bun
Keyword Breads, Hamburger Bun, Keto, Low Carb

Double S Veggie Casserole

UPDATE: made this again today and used finely chopped macadamia nuts in place of the almond flour! It was truly amazing. We are going to do that from now on!

Double S Veggie Casserole

Spinach and squash make this casserole not only delicious but super quick and easy. Fabulous side dish or eat as your main dish! Low carb and Keto friendly at just 2.6 net carbs per serving!
Prep Time 20 mins
Cook Time 50 mins
Total Time 1 hr 10 mins
Course Dinner, Main Course, Side Dish
Servings 12 servings
Calories 218 kcal

Ingredients
  

  • 2 medium-large yellow squash washed, and cut into thin slices
  • 16 oz bag frozen chopped spinach thawed, and squeezed to drain
  • 1 medium-large onion cut into slices
  • 8 ounces butter unsalted, cut into pat sized portions (see picture)
  • 12 ounce bag Mexican blend shredded cheese
  • 1/2 cup almond flour
  • 1/2 cup parmesan cheese grated
  • 1-2 tsp dried oregano
  • 1-2 tsp garlic powder
  • 1/2-1 tsp sea salt
  • 1/2 tsp black pepper

Instructions
 

  • After prepping onions, spinach, and butter. Preheat oven to 375 degrees F
  • Gather seasonings. We do not measure but shake each one on when it is time.
  • Line a 9 x 13 inch baking dish with parchment paper (makes for super easy clean up but is optional)
  • Place about 6 pats of butter on bottom layer, before squash slices. Spread apart from one another.
  • Add a single layer of squash slices.
  • Sprinkle naked squash slices with each seasoning, we did a pretty even light sprinkle of each seasoning.
  • Add sliced onions as a single layer.
  • Add half of the squeezed, drained spinach.
  • Add half of the shredded cheese.
  • In a bowl combine almond flour, parmesan cheese, and the amounts listed for each of the seasonings. Mix to combine. Sprinkle half of this mixture on the casserole now. Save remaining half for the top of the casserole.
  • Add 6-8 pats of butter.
  • Repeat layers starting with naked, squash slices.
  • Top final layer with almond flour mixture.
  • Bake in a 375 degree F preheated oven for about 45-60 minutes. Check at about 40 minutes and keep an eye on it until it is nice and golden brown on top. Exact time will depend on your oven.

Notes

You can wash and slice squash, cut onions into slices, and squeeze, drain spinach ahead of time. This makes throwing the casserole together so much quicker. I usually prep everything the day before.
 
Total carbs 4.3 g minus fiber 1.7 g equals 2.6 net carbs per serving
We split the casserole into 12 equal servings.
Keyword Casserole, Cheese, Onions, Squash, Vegetables

Keto Blueberry Oatmeal Pastries

Keto Blueberry Oatmeal Pastries

Before anyone goes looking for the oatmeal; there is no oatmeal in this recipe. However, it tastes just like a big bowl of blueberry oatmeal! Seriously, it is outstanding!! And, they are just 4.2 net carbs per pastry!! If you miss oatmeal, this recipe is specially designed for you! You could even put one in a bowl with a little unsweetened dairy-free milk, so good!
Prep Time 15 mins
Cook Time 42 mins
Total Time 57 mins
Course Breakfast, Dessert
Servings 6 pastries
Calories 184 kcal

Ingredients
  

Blueberry Prep

  • 1/2 cup frozen blueberries
  • 1 tsp coconut flour

Wet Ingredients

  • 1 large egg
  • 1 cup erythritol
  • 1/2 cup sour cream
  • 1 pkg unflavored gelatin
  • 1 tsp peppermint flavor
  • 1 tsp almond flavor
  • 1/4 cup water

Dry Ingredients

  • 1 cup almond flour
  • 1/4 cup ground flax seed, golden
  • 1 tbsp psyllium husk powder
  • 1 tsp xanthan gum
  • 2 tsp baking powder
  • 1/2 tsp sea salt
  • 1/8 tsp ground ginger

Glaze (optional)

  • 2 tbsp cream cheese room temp
  • 1 tbsp butter room temp
  • 2 tbsp Swerve powdered
  • 2 tsp heavy whipping cream
  • 1 tsp vanilla extract
  • 1/8 tsp sea salt

Instructions
 

  • Preheat oven to 325 degrees F
  • In a small mixing bowl combine frozen blueberries with coconut flour and set aside
  • Use a mixer with the whip attachment. In a bowl place all the wet ingredients, gradually increase speed to about half or so and mix until smooth.
    *Note: Do not leave out the peppermint flavor, this makes this baked good, trust us.
  • Add all dry ingredients and mix until the mixture comes together like a batter.
  • Use a spatula and fold in blueberries and coconut flour (that was used to coat the blueberries)
  • Use clean hands to form 6 equal triangle-shaped pastries. 
  • Bake for approximately 32 minutes, increase temperature to 425 degrees F and bake for an additional 10 minutes.
    If making the glaze: combine all glaze ingredients in a small bowl and mix until well combined.
  • Remove from oven and add glaze (this is optional and we will provide macros with and without the glaze, listed is without the glaze).
    Macros, for the pastry with glaze, will be in the recipe notes.
    Allow to cool for about 20-30 minutes and enjoy.

Notes

Pastry without glaze = 4.2 net carbs
Pastry with glaze = 4.4 net carbs
 
Macros for pastry without glaze
Calories 184
Fat 18.3 g
Sodium 396.1 mg
Carb (total) 14.9 g
Fiber 10.7 g
Net Carbs 4.2 g
Protein 11.3 g
Macros for glaze (add to above if glazing)
Calories 41
Fat 4 g
Sodium 61.4 mg
Carb (total) 0.2 g
Fiber 0
Net Carbs, same as total 0.2 g
Protein 0.3 g
 
NOTE: We do not include the carbs from erythritol or Swerve, as they are sugar alcohols and have zero effect on blood sugar levels. Their net carbs are zero.
Keyword Breakfast, Dessert, Gluten Free, Grain Free, Keto, Low Carb, Oatmeal, Pastry

Keto Biscuits and Sausage Gravy

Keto Biscuits and Sausage Gravy

While many may consider this a wonderful breakfast, we actually love this for dinner! Breakfast for dinner, brilliant, right?! You can make the biscuits earlier in the day or even the day before. That makes this a super-quick breakfast, lunch, or dinner to whip up. Especially when time is an issue. Don't forget to serve them with a batch of creamy-cheesy scrambled eggs!
5 from 1 vote
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Breakfast, Brunch, Dinner, Lunch, Main Course
Cuisine American
Servings 4 servings
Calories 596 kcal

Ingredients
  

  • 1 lb breakfast sausage Beeler's
  • 4 tbsp cream cheese
  • 2 cups heavy whipping cream
  • 1/2 cup chicken broth
  • 1/2 tsp sea salt
  • 2 tsp black pepper

Instructions
 

  • Make a batch of our Keto Angel Biscuits (we did not include this in the prep or cooking time because you can make these ahead of time).
  • In a pan cook sausage until done and break into pieces with a spatula as it cooks.
  • Remove sausage from pan, leave the oil from the sausage in the pan.
  • Place remaining ingredients in the pan with the oil from the sausage. Using a whisk, slowly and gently stir gravy until cream cheese has melted and it is well combined. Allow to simmer for about 5-6 minutes (do not boil, just a light simmer, about on medium heat), whisk frequently to prevent the mixture from burning/scorching on the bottom. 
  • Add sausage to the gravy and stir and cook for a few more minutes. 
  • Serve hot over our Keto Angel Biscuits and we hope you enjoy!

Notes

Please be EXTRA CAREFUL when picking out your ground breakfast sausage as the majority of them contain, add sugar. Check the ingredients and the carb count. We use Beeler's brand breakfast sausage, zero added sugar, zero carbs! 
The macros are only for the sausage gravy. If you use it on one of our Keto Angel Biscuit's you can add in the macros listed from that recipe (1 biscuit is just 4.3 net carbs [9.2 carbs and 4.9 fiber] see the recipe page for the remaining macros here). 
So with the gravy and biscuit, your total net carbs would be just 4.5 g! Throw in some creamy-cheesy scrambled eggs, which would not add any more carbs, and you have a breakfast, lunch, brunch, dinner of champions! 
Keyword Angel Biscuits, Biscuits and Gravy, Breakfast, Gravy, Keto, Low Carb, Sausage Gravy

Keto Chocolate Glazed Donuts

Keto Chocolate Glazed Donuts

Look at that picture! It resembles a chocolate glazed donut from an establishment we just won't mention right now!! While it does look like it, these donuts are more cake-like because, let's face it, getting close to a glutenous-yeasty texture is pretty impossible in the Keto lifestyle, especially when you are Celiac and cannot have any form of gluten. If you are gluten-free, grain-free, and low-carb these little gems are just for you!! The chocolate glaze is off-the-hook, ah-maze-ing!! Plus, they are super quick to make!! Go on and give it a try!! Don't forget to order your donut pan, link in the ingredients,  instructions, and notes below.
Prep Time 20 mins
Cook Time 32 mins
Total Time 52 mins
Course Breakfast, Dessert
Cuisine American
Servings 18 donuts
Calories 227 kcal

Ingredients
  

Equipment

  • 1 donut pan

Wet Ingredients

  • 1 cup butter room temp
  • 1 cup erythritol
  • 1 tbsp vanilla extract
  • 1/8 tsp ground ginger
  • 4 large eggs
  • 1/2 cup mayonnaise

Dry Ingredients

  • 2 cups almond flour
  • 1 tbsp psyllium husk powder
  • 1 tsp baking powder
  • 1 tsp xanthan gum
  • 1/4 tsp sea salt

Chocolate Glaze

  • 1/2 cup heavy whipping cream
  • 1 tbsp butter
  • 1/2 cup chocolate chips Lily's
  • 1 cup Swerve powdered
  • 1/4 cup warm water

Instructions
 

  • Preheat oven to 325 degrees Fahrenheit
  • Place all wet ingredients in a mixer bowl and gradually increase speed. Whip/Mix until smooth and creamy.
  • Add all dry ingredients to mixing bowl. Gradually increase speed and mix until smooth like cake batter but a little thicker.
  • Scoop or use your clean hands to place batter into each donut cup. The batter will rise while it is baking.
  • Place in oven and bake for approximately 30-35 minutes. Ours took exactly 32 minutes.
  • While donuts are baking make the chocolate glaze. Place heavy whipping cream in a saucepan and gently heat until it steams but does not boil.
  • Remove from heat and pour into a small-medium mixing bowl. Quickly add chocolate chips and butter. Stir until it all melts and combines. Add powdered Swerve. Add warm water to glaze mixture.
  • Remove donuts from the oven. The donuts just slide right out of the pan we use. We do not oil the pan or do any prep to it. Love this pan!
  • Immediately dip donuts into the chocolate glaze (if glaze becomes too thick, try stirring, if that does not work return to saucepan and heat gently or pop in the microwave for about 20-30 seconds, you do not want to burn your chocolate so be careful)
  • Repeat steps for additional 6 donuts. Allow donuts to cool before consuming. We hope you enjoy!

Notes

We do not count the carbs in erythritol or Swerve, as they are sugar alcohols and do not affect blood sugars.
Each glazed donut equals just 1.2 g of net carbs!!
 
*Note: we calculated the chocolate glaze separate from the donuts because we only used about 1/3 of the batch. We calculated the servings as a total of 54 servings (18 x 3). Hopefully, that gave us the correct macro values but if you find you used more then just add a half-whole carb, as needed.
Keyword chocolate glazed donuts, donuts, Gluten Free, Grain Free, Keto, Low Carb

Keto Angel Biscuits

Keto Angel Biscuits

Angel biscuits are pillowy-buttery bites of goodness. I used to make the gluten, high carb version, at least, once a week when I lived on a farm in Georgia. I would share with our neighbor, a farmer who was separated from his wife, at that time. He loved my angel biscuits. I came across the recipe the other day and thought, hmmm, how can I make these low-carb, Keto? Last night it all came to me and I tested it today and boy were these good! The texture is, of course, a little different but the taste was totally there!! Make this recipe, you'll be glad you did!! 
Prep Time 1 hr 10 mins
Cook Time 12 mins
Total Time 1 hr 22 mins
Course Breakfast, Main Course
Cuisine American
Calories 419 kcal

Ingredients
  

Yeast Instructions

  • 2 pkgs dry yeast
  • 2 tsp cane sugar the yeast eats the sugar, none is left, yes, proven
  • 1/4 cup warm water 105 to 110 degrees F

Faux Buttermilk

  • 2 cups heavy whipping cream
  • 2 tbsp white vinegar

Dry Ingredients

  • 5 cups almond flour
  • 2.5 tbsp psyllium husk powder
  • 1 tbsp baking powder
  • 2 tsp xanthan gum
  • 1 tsp baking soda
  • 1 tsp sea salt

Cut in Butter

  • 1 cup cold butter one stick

Instructions
 

  • Combine heavy whipping cream with vinegar, stir to mix, let stand for 5 minutes.
  • Combine sugar (do not worry about the sugar, the yeast feeds on the sugar and none remains, yes, this is a proven, scientific fact) with warm water, stir to dissolve sugar, add yeast. Let stand for 5 minutes.
  • Add cream mixture to the yeast mixture, stir gently, set aside.
  • In a large mixing bowl, combine all remaining ingredients EXCEPT BUTTER. Use a pastry cutter to cut butter into the flour mixture; continue to cut in until flour mixture resembles coarse meal.
  • Add cream/yeast mixture and combine until it forms a sticky dough ball.
  • Line a cookie sheet with parchment paper.
  • Oil your clean hands and dig in. Try not to handle the dough too much. Just enough to form the biscuits. For this batch I made 15 biscuits, see photo.
  • Place biscuits on parchment paper. I was able to place 6 per baking sheet. Cover with a towel and let sit in a warm place for one hour. These biscuits will not rise much but this process helps keep them soft.
  • When there are about 10 minutes remaining, preheat oven to 450 degrees Fahrenheit. Bake for 10-15 minutes (ours took exactly 12 minutes each batch), until lightly browned, be careful as they go from light-med brown to dark brown pretty quick. Pull from oven and brush with butter (optional).

Notes

SERIOUSLY! Do not fret about the sugar for the yeast, again, the yeast feeds on the sugar and one remain. Yes, this is a scientific fact. Also, you can use whichever type of sugar you like (honey, maple syrup, etc.) Some types may alter the flavor just a bit, the sugar will be gone but their flavor may remain.
15, fairly evenly sized, biscuits per batch. This is how we calculated macros for this recipe.
NOTES: when I make this again, I am going to make 30 and make each one thinner, so it is like a biscuit top and bottom with very little inside. We did not split these open because I did not make them thick enough. However, we loved the texture and taste of the top and bottom. Super yummy and much more like a biscuit. Try it and let me know if you like them as biscuit tops!
I did not include the butter we brushed on top in the macros as some will not do this. If you do you can calculate like 1 tsp per biscuit if that.
Keyword Angel Biscuits, Biscuits, Egg Free, Gluten Free, Grain Free, Keto, Low Carb, Sugar Free

Tangy BBQ Ribs with a Kick, Low Carb, Keto

Tangy BBQ Ribs with a Kick, Low Carb, Keto

These succulent, tangy baby back ribs will have you coming back for more! Just the right amount of heat, sweet, and tang! And, because they are baked, not grilled, you can have them anytime of the year! Be sure to make a batch of our Cajun Spice Mix and our Sticky BBQ sauce, you'll need them for this recipe!
Prep Time 1 hr 10 mins
Cook Time 2 hrs 30 mins
Total Time 3 hrs 40 mins
Course Main Course
Cuisine American
Servings 4 people
Calories 334 kcal

Ingredients
  

  • 1-2 tbsp Baking Keto Cajun Seasoning Blend
  • 1 cup Sticky BBQ Sauce
  • 1/4 cup Tamari, optional or coconut aminos
  • 4 pounds Baby Back Ribs, approx. 2 good sized racks

Instructions
 

  • Be sure to make our Baking Keto Cajun Seasoning Blend and our Sticky BBQ Sauce. You can make these ahead of time. Store BBQ sauce in the fridge until ready to use. 
  • Pull ribs out of fridge 1 hours before baking. Pat dry with paper towels. Lay out on parchment paper. Season both sides with our cajun seasoning. Coat lightly and rub in to coat evenly. Allow to sit for 1 hour to come to room temperature.
  • Preheat oven to 300 degrees F.
  • Place our sticky BBQ sauce in a saucepan, add 1/4 cup tamari (optional), and simmer for about 8 minutes.
  • Brush a light coat of the BBQ sauce onto ribs.
  • Place in large baking pan. Cover with foil and bake for 2 hours.
  • Turn heat up to 350 degrees F, remove foil, bake uncovered for approximately 35 minutes.
  • Remove from oven and we hope you enjoy.

Notes

Be sure to come back and let us know how the recipe worked for you. Every oven can be a little different so play around with it but this is an excellent foundation. We did not find our high altitude affected this recipe.
*We rubbed our ribs with butter when they came out of the oven! Fabulous!! Remember to add this into your macros, as it is not included in our macro totals for this recipe.
Keyword Baby Back Ribs, Barbecue, Dinner, Keto, Low Carb

Chicken Cordon Bleu in a Creamy Mustard Sauce, Low Carb, Keto

Chicken Cordon Bleu Casserole with Creamy Mustard Sauce, Low Carb, Keto

If there were blue prize ribbons for the best casserole, we would bet this would take the prize! It is a combination of creamy, cheesy, melty, and perfectly rich flavors! Chicken, ham, swiss cheese, and a hint of dijon mustard! Even those who are not low carb will want this dish often. Super quick and easy to prepare, just the way we like it. 
Prep Time 20 mins
Cook Time 50 mins
Resting Time 20 mins
Total Time 1 hr 10 mins
Course Main Course
Servings 6 servings
Calories 713 kcal

Ingredients
  

  • 3 med-large chicken breast, diced, cooked
  • 8 oz ham, trimmed, diced
  • 12 oz swiss cheese, slices, cut into pieces

Creamy Mustard Sauce

  • 2 cups heavy whipping cream
  • 2 large eggs
  • 2 tbsp dijon mustard
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried parsley flakes
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Topping

  • 1-1.5 ounces pork rinds
  • 1 cup parmesan cheese, grated
  • 1 tbsp butter, cut into pieces
  • 1 tbsp dried parsley flakes

Instructions
 

Cooking Chicken, if needed

  • Dice 3 chicken breast and sprinkle with sea salt and pepper to taste. Place in a preheated skillet with about 1 Tbsp olive oil. Stir to coat with oil and cook until done. Remove from oil and set aside.
  • Grease a 9 x 12 baking pan.
    Preheat oven to 350 degrees F for low altitude, 375 degrees F for high altitude

Casserole Preparation

  • Dice ham.
    Dice cheese.
  • Combine sauce ingredients (hwc, eggs, mustard, seasonings) into a large mixing bowl. Whisk until well combined.
  • Add meats and cheese to the sauce.
    Pour into greased 9x12 baking dish or line baking dish with parchment paper for easy cleanup.

Casserole Topping

  • Combine pork rinds, parmesan cheese, butter, and parsley into a food processor. 
  • Pulse until the mixture resembles fine bread crumbs.

Final Preparation

  • Place pork rind mixture on top of meat, cheese, and sauce mixture. Spread topping evenly. Place in preheated oven and bake for about 45-50 minutes.
  • Remove from oven and allow to sit for about 15-20 minutes. Serve and we hope you enjoy.

Notes

You'll see a bit more butter in the picture. I was not paying attention and used too much, be sure to use just 1 Tbsp. It still came out really good so if you like butter, go for it.
Some people have asked how they know if they live at a high altitude. Typically if you are at approx. 5,000 ft or higher you are at a high altitude and need to adjust accordingly. Not sure? Use Google and type in the name of your city and state and then the word altitude and the result should be the altitude for where you requested. We live at a high altitude so I am constantly having to adjust for this. We moved from a low altitude city. Not a huge adjustment but it does require some here and there.
Macros are based on 6 equal servings.
Brands We Used
Ham Brand: Niman Ranch
Heavy Whipping Cream: Kalona
Pork Rinds: 4505 Chili and Salt Flavor
Swiss Cheese: 365 Slices
Chicken Breast: 365 brand
Dijon Mustard: Westbrae
Spices/Seasonings: Frontier
Butter: Vital Farms, Salted
Eggs: Local, Farm Fresh, Organic
Keyword Casserole, Chicken, Chicken Cordon Bleu, Creamy Mustard Sauce, Dinner, Keto, Low Carb, Main Dish, Quick Preparation

Sweet & Spicy Fried Chicken, Low Carb, Keto

Sweet and Spicy Fried Chicken

Our family has always loved a sweet, salty, spicy balance of flavors. This dish seems to hit the spot and calms our cravings for high carb Chinese-Indian-Thai type dishes. We love that we can have it as is or combine it with goodies like paneer cheese, onions, mushrooms, cauliflower rice, etc. With just 5.9 net carbs per serving, it makes a pretty good meal. 
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Main Course
Servings 4
Calories 355 kcal

Ingredients
  

Fried Chicken

  • 1/2 cup coconut flour
  • 1/2 cup coconut oil
  • 3 large chicken breast, boneless, skinless
  • 1/2-1 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp garlic powder

Sauce

  • 1/4 cup chili garlic sauce *see pic
  • 1/2 cup spicy ketchup primal kitchen
  • 1/2 cup chicken stock
  • 2 tbsp Swerve brown
  • 1 tsp garlic, minced
  • 1/2 tsp black pepper

Instructions
 

  • While cutting chicken into strips have a large skillet heating up.
  • Place 1/2 cup coconut flour, sea salt, garlic, and onion powder in a large bowl. Stir to combine.
  • Cut chicken into strips.
  • Place chicken strips into bowl with coconut flour. Move chicken around gently until all strips are coated.
  • Add coconut oil to hot skillet. Place chicken strips into skillet, carefully, so they do not splash or pop. 
  • Move chicken around every so often until they are browned and cooked.
  • Remove from skillet. If you have a lot of coconut flour in your skillet you will want to wipe or rinse this out. Be very careful as the pan will be hot.
  • Place remaining ingredients into pan and simmer until slightly thickened. Takes just a few minutes, about 4-5 minutes, be careful and do not let it burn, simmer on about medium. (See pic to note the brand of chili-garlic sauce we use, it has zero carbs per serving where others had quite a bit of carbs per serving)
  • Add chicken back into pan and stir to coat. The breading on the chicken will absorb the sauce. This will not be a "saucy" dish, as you can see in the picture. 
  • We add paneer to ours but you can add onions, peppers, mushrooms, etc. Serve over riced cauliflower or is fine as is. Make it your own and we hope you enjoy.

Notes

We do not count the carbs in Swerve as it is a sugar alcohol with zero net carbs.
When factoring macros we took the coconut flour down to 4 tablespoons as we figured each person would only be eating about 1 actual tablespoon of the coconut flour.
Calories 355
Fat 30 g
Carbs 9.9 g
Fiber 4 g
Protein 10 g
Sodium 535mg
Our family has always loved a sweet, salty, spicy balance of flavors. This dish seems to hit the spot and calms our cravings for high carb Chinese-Indian-Thai type dishes. We love that we can have it as is or combine it with goodies like paneer cheese, onions, mushrooms, cauliflower rice, etc. With just 5.9 net carbs per serving, it makes a pretty good meal.
Keyword Chicken, Chinese, Fried, Indian, Spicy, Sweet, Thai

Sweet & Tangy Teriyaki Wings

Sweet & Tangy Teriyaki Wings

JordynLei
After a lot of trial and error we have come up with a perfect, umami combination of sweet, salty, and tangy teriyaki sauce... plus, it is keto friendly and low carb! Come back and let us know how you liked it... and, if you didn't, that's okay too, we still want to hear from you.
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Main Course
Cuisine American, Chinese
Calories 237 kcal

Ingredients
  

  • 12-20 wings cooked party wings and drummies
  • 4 ounces salted butter 1/2 stick
  • 1/2 cup coconut aminos
  • 1/4 cup unsweetened ketchup
  • 2 Tbsp brown sugar Swerve
  • 2 tsp minced garlic
  • 1 tsp powdered garlic
  • 1/2 tsp crushed red chili flakes
  • 1/2 tsp black pepper

Instructions
 

  • Chicken Wings
    Preheat oven to 420 degrees (we live at a high elevation, lower elevations may need to lower to 375-400 degrees). We then use paper towels to dry our chicken wings. Once the skin is nice and dry we then spray a light coat of oil (olive, avocado, etc.). We then season them with sea salt, black pepper, powdered onion, powdered garlic, and paprika. Bake for about 30-40 minutes, until skin is crisp and browned.
  • Sauce
    Place butter in medium skillet or pan and gently melt butter. Add rest of ingredients to melted butter. Use a whisk to combine ingredients and allow to gently simmer until the ingredients begin to thicken slightly. Once wings are finished baking add 1/4 of the sauce, allow to cool to a safe eating temperature, then enjoy.

Notes

Nutrition Facts are based on 1/4 of the final sauce recipe.
Here are the nutrition facts for 1/4 of the sauce and 12 party wings:
Calories 237, 12 party wings adds 429 calories
Total Fat 22 grams, 12 party wings adds 30.9 grams
Carbs 7.4 grams, 12 party wings adds 0
Protein 0.1 grams, 12 party wings adds 36 grams
 
Note: we do not count Swerve into the nutrition facts because it is a sugar alcohol with zero net carbs. If you would like the full carb count, please plug in all ingredients to your favorite Keto app and you should come up with the correct amount. Remember you are only consuming about 1/4 of the final sauce mixture.
Keyword Chicken Wings, Chinese, Keto, Teriyaki, Wings