Keto Loaded Mashed Cauliflower

Keto Loaded Mashed Cauliflower

Now that I can find riced cauliflower at my local grocery store (Zehr’s) it is really quick and easy to make this alternative to mashed potatoes! Shown above with a barbecued pork tenderloin.

Keto loaded mashed cauliflower is one of my favourite side dishes these days!

I would make this the last thing you prepare while your meat is resting, as it doesn’t hold the heat for very long.

Time: 10 minutes


  • 340 gram bag of riced cauliflower (probably one head if you’re ricing your own with a knife or food processor)
  • 1/2 cup (or 60 grams) of shredded cheese
  • 4 tablespoons whipped chive Philadelphia crease cheese (or any other flavour of cream cheese! Feel free to mix it up!)
  • 42 grams of bacon bits
  • fresh/dried parsley or chives if you want
  • salt and pepper to taste


  • If you can steam the cauliflower in the bag do that, otherwise transfer to a container to steam. I use this epicure steamer that takes around 7 minutes to cook the cauliflower.
  • Once steamed, transfer cauliflower to a mixing bowl and add all other ingredients.
  • With a hand mixer at a medium-high speed, combine ingredients until the lumps from the cauliflower are gone. If the lumps don’t go away, you may need to cook for longer next time – don’t worry though it will still taste delicious!
  • Season with salt and pepper to taste.
  • Finish with chives or parsley (fresh or dried) if you like
The Best Low Carb Keto Cheesecake Ever!

The Best Low Carb Keto Cheesecake Ever!

I originally was told about this cheesecake recipe from Kellie_keto on Instagram and here is the link to view the original recipe from Low Carb Scams.

Ingredients crust

  • 2 1/4 cup almond flour
  • 3/4 cups crushed pecans
  • 1/2 cup truvia baking blend
  • 3/4 cup melted butter

Ingredients for the filling

  • 24 oz cream cheese – 3 rectangular packages
  • 1 tablespoon lemon extract
  • Zest of one lemon
  • Juice of half a lemon
  • 3/4 cup Swerve
  • 3 eggs
  • 1/4 cup of heavy cream

Directions – Crust

  1. Preheat oven to 350 degrees F
  2. Combine all crust ingredients and mix well
  3. Press the crust mixture into the bottom of a 9-10″ spring form pan. You can also press it up the sides a bit. Do not grease pan! You might also want to place a pan one shelf down in the oven to catch and of the butter that may leak out of your spring form pan.
  4. Place the crust into the oven for 10 minutes.
  5. Remove from the oven and tamper it down to make the crust more dense.
  6. Return the crust back to the oven until the crust is slightly browned.

Direction – filling

  1. Using a mixer, combine cream cheese, lemon extract, lemon rind, lemon juice, and swerve until smooth.
  2. Add each egg one at a time and mix on low.
  3. Add heavy cream and mix at low speed.
  4. Add the filling to the crust and bake at 325 degrees F for 10 minutes.
  5. Reduce oven temperature to 300 degrees F for and additional 30 minutes until the centre is just set.

Macro information

Each serving is 383 calories, 5.2 net carbs, 37 grams of fat, and 8.1 grams of protein.

Keto Cheesecake Nutrition

Keto Flatbread Pizza – Deli Style

Keto Flatbread Pizza – Deli Style

I have fallen in love with the Flatout ProteinUp Flatbread! I found it at Wal-Mart where I live and it is a great option for making keto friendly pizzas, wraps, or chips.

What you need:

  • Flatout ProteinUp flatbreads
  • Olive oil
  • 2 tablespoons mayonnaise
  • Dried or fresh basil
  • 120 grams of deli meat chopped
  • 60 grams Shredded cheese
  • 28 grams 0 carb bacon bits
  • 1/4 cup tomato – grape or another variety sliced


  • Cover a baking pan with parchment paper
  • Place a Flatout Flatbread on the pan and coat with olive oil, brush on
  • Place flatbread in oven under broiler until it starts to brown
  • Take the flatbread out of the oven
  • Spread flat bread with mayo, sprinkle with basil – go right to the edge because otherwise the crust will burn
  • Add deli meat, cheese, bacon, and tomatoes – as with above, cover the entire pizza with toppings to the edge
  • Place back under the broiler until cheese is melted
  • Once cooked, transfer to cutting board and cut into slices – sprinkle with basil if desired

Here is a breakdown of the macros:

With the ingredients I used, this pizza was 886 calories, 10 net carbs, 52 grams protein, and 65 grams fat

keto flatbread pizza macros

Keto Crispy Oven Chicken Wings

Keto Crispy Oven Chicken Wings

One of my favorite things to eat on the ketogenic diet is chicken wings. I would eat wraps and french fries thinking wings were the worst thing I could be eating yet there I was, struggling with my weight.

On the keto diet I eat wings often and here I am 6 months in and down 45 lbs. Wings are super easy to cook and are my ultimate keto comfort food. You can watch me make them in the video below.


  • Preheat Oven to 450°
  • Cover a baking pan with parchment paper for easier clean up
  • Open up a package of fresh raw wings – quantity is up to you!
  • OPTIONAL: Toss the wings in 1-2 tablespoons of Baking Powder. You shouldn’t see the powder on the wings, if you add too much the wings will taste weird.
  • Arrange the wings on the baking pan with the skin side up
  • Bake for 40-50 minutes to as crispy as you like. Make sure they are 165° Fahrenheit (75° Celsius) so that they are cooked to a safe temperature.
  • Once cooked, remove from pan and toss in a dry rub of your choice. I like the Chipotle dry rub from Buffalo Wild Wings in the United States, or you can use flavour god seasonings.
  • I like to dip my wings in a low carb ranch sauce


Neighbourly Love Keto Dessert

Neighbourly Love Keto Dessert

A few weeks ago I helped my neighbor and her husband get started on keto.

Yesterday she offered to share her dessert with me 😮

And it was sooooo good! So I asked her for the recipe! This is what she told me:

This is the base of the dessert – Click Here for Vanilla Dessert Base
Cut up two strawberries and add on top of the vanilla base.

Now for the bark:

  • 4 tsp organic coconut oil
  • 1/2 cup salted butter
  • melted with 1/2 cup Almond butter
  • Add 3 heaping tsp organic cocoa powder
  • Pour into a shallow dish
  • Top with sliced almonds and sprinkle some sea salt
  • Freeze overnight and then move to fridge.
  • Break off pieces and top dessert with them

I hope you guys enjoy this dessert. It does take a bit of prep but it really hit the spot!

No macros to share so you’ll have to create a recipe in MFP. When I get to it I will post here.