KETO

CARBS
COOKBOOK

By Kelsey Ale
introduction.
What’s the one thing you’re supposed to avoid when following the keto diets?
Carbs. And what’s the one thing you end up missing, longing for, and dreaming of?
Carbs!

Up until this point, you may have thought of “keto carbs'' as an idea that contradicts
itself, but with this new cookbook you’ll see that opposites really can attract - and
that they come together to make some super satisfying keto baked goods! Pastries,
pasta, and breads are finally an option for you to fulfill your carb dreams while
staying in fat-burning ketosis.

With a combination of dairy-free and traditional keto recipes, this book covers all
your possible carb cravings - and even covers some you didn’t know you had. From
muffins, bagels, and baguettes to ravioli, garlic knots, and pretzels, this book has a
wide variety of both sweet and savory keto-friendly carb recipes that will make your
keto journey easier and tastier than ever!

So what are you waiting for? Dive in, and remember to take pictures of what you
make and tag us so we know what your favorites are.

See you in the kitchen!

-Kelsey
Disclaimer

No information provided by PaleoHacks and/or the Author(s) in any recipe, cookbook

and/or other PaleoHacks product or service is a substitute for medical advice or
treatment of any medical condition. The statements contained in this cookbook have
not been evaluated by the Food and Drug Administration. The use of diet and nutrition
to control metabolic disorders and disease is a very complicated science and is not
the purpose of these recipes. This cookbook is not intended to diagnose, treat, cure,
or prevent any disease. PaleoHacks strongly suggests that you use this information in
consultation with your doctor or other health professional. Before making any changes
to your diet or undertaking an exercise program, it is essential that you obtain clearance
by your physician/doctor. Use or viewing of any PaleoHacks recipe, article or other
product or service signifies your understanding and agreement to the disclaimer and
acceptance of these terms of use.

Copyright Notice

Copyright © 2022. All Rights Reserved

PaleoHacks, LLC retains 100% rights to this material and it may not be republished,
repacked, and/or redistributed for any purpose whatsoever without the express
written consent from the owners of PaleoHacks, LLC.

Cover Photography:
Yulia Shaihudinova
about me.
Kelsey Ale is a certified Nutritional Therapy Practitioner, Restorative Wellness
Practitioner, and Paleo chef/baker living in Los Angeles, California. She discovered
her passion for healthy cooking and desserts over 15 years ago. Shortly after, she
started running the juice bar at her local health food store where her love for holistic
health began to grow. But she still faced severe health challenges of her own. After
discovering how Paleo, Keto, and other natural lifestyle adjustments helped her heal
her own body and recover from illness, Kelsey became fully committed to showing the
world how to use delicious food to reduce inflammation, increase mental clarity and
energy, and age more gracefully.

“Follow me on Instagram and Facebook @thekelseyale to get natural health tips,

down-to-earth nutrition advice that works, yummy recipes, and more!”

— Kelsey, www.KelseyAle.com
contents.
Breakfast
Almond Pancakes ....................................................................................................... 1
Coconut Flour Chocolate Pancakes .................................................................... 3
Almond Flour Waffles ................................................................................................ 5
Cinnamon Waffles ....................................................................................................... 7
French Toast .................................................................................................................. 9
Everything Bagels ....................................................................................................... 11
Orange Cardamom Muffins with Glaze ............................................................... 13
Chocolate Chip Zucchini Muffins ........................................................................... 15
Buttery Croissant ......................................................................................................... 17
English Muffins .............................................................................................................. 19

Breads
French Baguette .......................................................................................................... 23
Focaccia .......................................................................................................................... 25
Cloud Bread ................................................................................................................... 27
Sandwich Bread ........................................................................................................... 29
Cheesy Garlic Bread ................................................................................................... 31
Cloud Garlic Bread ...................................................................................................... 33
Rosemary Bread with Herb Dip .............................................................................. 35
Coconut Flour Biscuits .............................................................................................. 37
Hamburger Buns ......................................................................................................... 39
Pita Bread ...................................................................................................................... 41
Cauliflower Naan Bread ............................................................................................ 43
Sweet Potato Tortillas ................................................................................................ 45
No-Roll Tortillas ............................................................................................................ 47
Apple Cinnamon Bread ............................................................................................. 49
Cranberry Orange Loaf .............................................................................................. 51
Coconut Flour Banana Bread ................................................................................. 53
Raspberry Bread .......................................................................................................... 55
Sweet Potato Banana Bread ................................................................................... 57
Pumpkin Banana Bread ............................................................................................ 59
"Corn" Bread .................................................................................................................. 61
Grilled Pizza ................................................................................................................... 63
White Pizza .................................................................................................................... 65
Spinach and Sausage Pizza .................................................................................... 67
Zucchini Toast ............................................................................................................ 69

Cauliflower Toasts ....................................................................................................... 71

Pasta
Spaghetti Noodles ...................................................................................................... 75
Fettuccine Noodles .................................................................................................... 77
Cauliflower Lasagna Noodles ................................................................................ 79
Ravioli Pasta .................................................................................................................. 81
Cavatelli Noodles ........................................................................................................ 83
Cauliflower Gnocchi ................................................................................................... 85
Spaghetti with Marinara ............................................................................................ 87
Fettuccine Alfredo ...................................................................................................... 89
Baked Lasagna with Meat Sauce .......................................................................... 91
Spinach Ravioli ............................................................................................................. 93
 Pumpkin Ravioli ............................................................................................................ 95
Cavatelli with Pesto Sauce ...................................................................................... 97
Gnocchi with Butter Sauce ...................................................................................... 99
Zucchini Noodles with Meatless Mushroom Sauce ...................................... 101
Zucchini Noodles with Meat Sauce ..................................................................... 103
Pesto Shrimp Pasta with Zucchini Noodles ...................................................... 105
Cajun Chicken Pasta with Zucchini Noodles .................................................... 107
Greek Pasta Salad ....................................................................................................... 109
Pasta Primavera with Veggie Noodles ............................................................... 111
Spaghetti Squash Pasta with Red Sauce ........................................................... 113
Spaghetti Squash with Beef and Mushrooms .................................................. 115
Garlic Spaghetti Squash with Kale ........................................................................ 117
Sweet Potato Kale Lasagna .................................................................................... 119
Eggplant Lasagna Roll-Ups .................................................................................... 121
Spicy Cucumber Noodles ........................................................................................ 123

Snacks
Garlic Knots ................................................................................................................... 127
Cauliflower Breadsticks ............................................................................................ 129
Churros with Chocolate Dip .................................................................................... 131
Herb Garlic Crackers .................................................................................................. 133
Crispy Flax Seed Crackers ....................................................................................... 135
Golden Cauliflower Turmeric Flatbread ............................................................. 137
Pretzels ............................................................................................................................ 139
Macadamia Nut Granola .......................................................................................... 141
Coconut Yogurt Pound Cake ................................................................................... 143
Cinnamon Donuts ........................................................................................................ 145

Index ............................................................................................................................ 146

 RECIPE KEY

Measurements
T = Tablespoon oz = ounces
t = teaspoon lb = pounds
breakfast
Almond Pancakes ........................................................ 1
Coconut Flour Chocolate Pancakes .................. 3
Almond Flour Waffles ................................................ 5
Cinnamon Waffles ........................................................ 7
French Toast .................................................................... 9
Everything Bagels ........................................................ 11
Orange Cardamom Muffins with Glaze ............ 13
Chocolate Chip Zucchini Muffins ......................... 15
Buttery Croissant .......................................................... 17
English Muffins ............................................................... 19
 ALMOND
PANCAKES
Prep: 15 mins Cook: 10 mins Total: 25 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 519 47g 14g 7g 3g 5g 16g

INGREDIENTS: METHOD:

8 oz full-fat cream cheese In a blender, add the cream cheese, eggs, almond flour,
erythritol, heavy cream, baking powder, and vanilla and
4 large eggs
blend until combined.
4 oz finely ground almond
To make in an air fryer: Lightly grease an air-fryer safe
flour
pan with butter. Pour ¼ cup batter on the prepared pan;
1 T erythritol do not overlap pancakes. Cook in the air fryer at 400°F for
3 oz heavy cream 8 to 10 minutes (please note, air fryer cooking times vary).
Carefully remove from pan.
2 t baking powder
Alternatively, to make on a griddle pan: Heat the pan
1 t vanilla extract
over medium heat. Lightly grease the pan with butter.
Grass-fed butter for Pour a ¼ cup batter onto the heated skillet for each
greasing pancake. Cook for 2 to 3 minutes, or until the batter
4 T coconut cream, begins to bubble around the edges. Flip the pancakes
optional and cook for 2 to 3 minutes or until golden brown.

Blueberries for garnish, Serve topped with the coconut cream and blueberries, if
optional desired.

1
 COCONUT FLOUR
CHOCOLATE PANCAKES
Prep: 5 mins Cook: 10 mins Total: 15 mins Yield: 3 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 238 16g 19g 10g 9g 5g 13g

INGREDIENTS: METHOD:

4 eggs In a mixing bowl, whisk together the eggs, yogurt, and

coconut oil until smooth. Fold in the coconut flour, raw
½ cup coconut yogurt
cacao, and baking soda.
1 T coconut oil, melted
Grease a skillet with butter and heat over medium heat.
¼ cup coconut flour Pour a ¼ cup batter onto the hot skillet for each pancake.
½ cup raw cacao powder Cook for 2 to 3 minutes, or until the batter begins to
bubble. Flip the pancakes and cook for another 2 to 3
½ t baking soda
minutes or until golden brown.
Grass-fed butter for
greasing

3
 ALMOND FLOUR
WAFFLES
Prep: 5 mins Cook: 20 mins Total: 25 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 604 55g 17g 10g 7g 4g 18g

INGREDIENTS: METHOD:

4 T melted coconut oil, Lightly grease a waffle maker with coconut oil and
plus more for greasing preheat to medium heat.
2 cups finely ground In a bowl, combine the almond flour, baking soda, and
almond flour salt. Add the egg yolks, melted coconut oil, cashew
butter, and coconut milk and stir until smooth. Set aside.
1 t baking soda
In a separate bowl, use a hand mixer to blend the egg
¼ t salt
whites until soft peaks form. Fold the egg whites into the
2 large eggs, at room bowl with the flour mixture until completely combined.
temperature and
Pour ¼ of the batter onto the waffle maker. Cook for
separated
about 7 minutes. Use a spatula to carefully remove the
5 T cashew butter waffle and transfer to a plate.
½ cup unsweetened Repeat with the remaining batter and serve warm.
coconut milk

5
 CINNAMON
WAFFLES
Prep: 10 mins Cook: 30 mins Total: 40 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 463 40g 13g 7g 6g 4g 18g

INGREDIENTS: METHOD:

For the Coconut Glaze: To make the coconut glaze: In a small saucepan, heat all
the ingredients for the coconut glaze over medium-low
½ cup coconut cream
heat and cook, stirring occasionally, until smooth and
1 T coconut butter steaming, about 5 minutes. Remove from heat and pour
½ t vanilla extract into a small serving dish. Set aside.

⅛ t cinnamon To make the cinnamon waffles: In a medium bowl, whisk

together the eggs, almond milk, and vanilla extract
⅛ t monk fruit sweetener
until thoroughly combined. In a separate small bowl,
stir together the almond flour, monk fruit sweetener,
For the Cinnamon Waffles: cinnamon, baking powder, and sea salt.

5 large eggs Gradually whisk the dry ingredients into the wet
ingredients to form a smooth batter. Heat the waffle
⅓ cup unsweetened
maker on a medium-high setting and grease with 1
almond milk
teaspoon of ghee. Pour ½ cup of the batter onto the
½ t vanilla extract center of the waffle maker and close the lid. Cook for
1½ cups finely ground about 5 to 6 minutes. Use a rubber spatula to gently
blanched almond flour transfer each waffle to a plate, and repeat with the
remaining batter. Grease with more ghee as needed.
⅛ t monk fruit sweetener
Serve the waffles hot, drizzled with coconut glaze.
2 t ground cinnamon
½ t baking powder
⅛ t sea salt
1 T melted ghee for
greasing, divided

7
 FRENCH
TOAST
Prep: 5 mins Cook: 10 mins Total: 15 mins Yield: 2 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 202 15g 8g 4g 4g 3g 8g

INGREDIENTS: METHOD:

1 T grass-fed butter, Preheat the air fryer to 400°F.

melted In a small bowl, combine the butter, heavy cream, 1 egg,
1 T heavy cream coconut flour, and baking powder. Transfer the mixture
to a microwave-safe pan with sides and cook in the
2 large eggs, divided
microwave for 2 minutes. Arrange the bread on a wire
3 T coconut flour rack to cool. When cool, cut the bread into sticks.
½ t baking powder In another bowl, beat the remaining 1 egg, cinnamon, and
¼ t ground cinnamon vanilla extract. Dip the cooked bread sticks in the egg
mixture and arrange them on an air-fryer safe pan.
½ t vanilla extract
To make in an air fryer: Cook the French toast sticks in
the air fryer at 400°F for 5 minutes on each side.
To make on a griddle pan: Lightly grease the pan with
butter over medium-high heat. Arrange the French toast
stick on the pan and cook for 3 minutes. Flip the sticks
and cook 3 minutes more, or until lightly golden.
Serve warm.

9
 EVERYTHING
BAGELS
Prep: 15 mins Cook: 20 mins Total: 35 mins Yield: 8 bagels

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 262 22g 8g 4g 5g 2g 10g

INGREDIENTS: METHOD:

For the Bagels: Preheat the oven to 375ºF. Prepare a large baking sheet
3 large egg whites with parchment paper.

3 large eggs To make the bagels: In a large bowl, place the egg
whites, 3 whole eggs, coconut milk, apple cider vinegar,
3 T unsweetened full-fat
and coconut oil and whisk until combined.
coconut milk
In a separate bowl, sift together the almond flour,
1 T apple cider vinegar
coconut flour, psyllium husk, baking powder, bakingsoda,
¼ cup coconut oil, melted and salt. With a spatula, fold the dry ingredients into the
1½ cups almond flour wet ingredients.

¼ cup coconut flour Add ¼ cup of boiling water, and mix it together. Keep
mixing the ingredients until the water is absorbed. (At
2 T psyllium husk
first, it will be very wet, but the water will be absorbed as
1 t baking powder you mix.)
½ t baking soda Divide the batter into 8 evenly sized balls (the batter will
¼ t salt be slightly loose). With wet fingers, roll each ball out into
a log.
¼ cup boiling water
Transfer the logs to the prepared baking sheet. Pinch the
For the Bagel Seasoning:
ends together, and gently flatten the dough with your
2 t white sesame seeds
hands into a bagel shape.
1½ t dried minced onion
To make the bagel seasoning: In a small dish, mix all the
1½ t dried minced garlic bagel seasoning ingredients.
1½ t black sesame seeds To make the egg wash: In a small ramekin, whisk
1 t sea salt flakes together 1 whole egg with water.

½ t poppy seeds Brush the egg wash over each bagel. Sprinkle the bagels
with the bagel seasoning. Bake for 20 to 25 minutes or
For the Egg Wash:
until golden brown. Remove from the oven and let the
1 large egg bagels rest on the baking sheet for 10 minutes before
1 t water serving.

11
 ORANGE CARDAMOM
MUFFINS WITH GLAZE
Prep: 10 mins Cook: 30 mins Total: 40 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 441 40g 14g 7g 7g 4g 12g

INGREDIENTS: METHOD:

For the Muffins: For the Muffins: Preheat the oven to 350ºF and line six
3 large eggs, room muffin tins with paper liners.
temperature In a large bowl, whisk together the eggs, orange juice,
and orange zest.
¼ cup fresh orange juice
In a separate bowl, whisk together the almond flour,
1 T orange zest
baking powder, cardamom, stevia, and sea salt.
2 cups finely ground
Gradually stir the dry mixture into the wet mixture to form
blanched almond flour
a batter. Stir in the coconut oil until fully combined. Scoop
1 t baking powder ⅓ cup batter into each muffin tin and bake for 25 to 30
½ t cardamom minutes.

2 t stevia powder Remove the muffins from the oven and cool for 10
minutes.
¼ t sea salt
For the Glaze: In the top of a double boiler, melt the
2 T coconut oil, melted
coconut butter and the coconut oil. Stir until smooth
and remove from the heat. Add the stevia and mix to
For the Glaze: combine. Drizzle the glaze over the cooled muffins. Let
the muffins sit for 5 minutes before serving.
¼ cup coconut butter
1 T coconut oil
½ T stevia powder

13
 CHOCOLATE CHIP
ZUCCHINI MUFFINS
Prep: 10 mins Cook: 20 mins Total: 30 mins Yield: 7 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 257 18g 32g 13g 6g 4g 7g

INGREDIENTS: METHOD:

4 large eggs Preheat the oven to 375°F. Grease a muffin tin with
coconut oil.
⅓ cup melted coconut oil
In a large mixing bowl, whisk the eggs. Add the coconut
⅓ cup + 2 T erythritol
oil, erythritol, zucchini, and vanilla. Mix well.
1½ cups grated zucchini
Add the coconut flour and arrowroot starch and stir to
2 t vanilla extract combine. Add the baking soda and apple cider vinegar
½ cup + 2 T coconut flour and mix. Fold in the chocolate.

½ cup arrowroot starch Scoop the batter evenly into 7 of the prepared muffin
cups. Bake for 20 to 25 minutes, or until a toothpick
½ t baking soda
inserted into the center of a muffin comes out clean. Cool
½ t apple cider vinegar for at least 20 minutes before serving.
½ cup chopped dark
chocolate

15
 BUTTERY
CROISSANT
Prep: 20 mins Cook: 10 mins Total: 30 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 192 14g 19g 3g 13g 1g 12g

INGREDIENTS: METHOD:

6 T finely ground almond Preheat the oven to 350°F and line a baking sheet with
flour parchment paper.
1 T coconut flour In a large bowl, whisk together the almond flour, coconut
flour, lupin flour, oat fiber, baking powder, yeast, inulin
6 T lupin flour
powder, and monk fruit allulose blend.
⅓ cup oat fiber
In a microwave-safe bowl, melt the mozzarella on HIGH
2 t baking powder in a microwave for 60 to 90 seconds and stir until smooth.
2 t active dry yeast Add the egg and stir well until combined.

1 t inulin powder Add the mozzarella mixture to the flour mixture and
knead to form a smooth dough.
2 T monk fruit allulose
blend Place the dough between 2 pieces of parchment paper.
With a rolling pin, roll the dough into a rectangle, about ⅛
1½ cups shredded
inch thick.
mozzarella cheese
Cut the dough in 3 rectangles, then cut the rectangles in
1 egg
half diagonally to make 6 triangles total.
1 T melted grass-fed
To shape the croissants, notch the wide end of each
butter for brushing
triangle, then roll from the wide end to the pointed end.
Arrange the croissants, tip side down, on the prepared
baking sheet and brush with melted butter. Bake for 10
minutes until the croissants are puffed, flaky, and golden
brown.

17
 ENGLISH
MUFFINS
Prep: 2 mins Cook: 3 mins Total: 5 mins Yield: 1 serving

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 379 38g 6g 3g 3g 2g 10g

INGREDIENTS: METHOD:

2 T grass-fed butter, In a small bowl, combine the butter and the almond flour.
melted Add the egg white, salt, and baking powder and stir to
combine.
¼ cup finely ground
almond flour Pour the batter into a lightly oiled 7 oz ramekin.
Microwave on high for 90 seconds or until firm and the
1 egg white
muffin pulls away from the ramekin.
⅛ t salt
Allow the muffin to cool for 5 minutes. Remove from the
½ t baking powder ramekin. Slice in half and toast the muffin before serving.
Serve with a topping of your choice.

19
 breads
French Baguette .......................................................... 23
Focaccia ........................................................................... 25
Cloud Bread ................................................................... 27
Sandwich Bread ........................................................... 29
Cheesy Garlic Bread .................................................. 31
Cloud Garlic Bread ..................................................... 33
Rosemary Bread with Herb Dip ........................... 35
Coconut Flour Biscuits ............................................ 37
Hamburger Buns ......................................................... 39
Pita Bread ........................................................................ 41
Cauliflower Naan Bread .......................................... 43
Sweet Potato Tortillas .............................................. 45
No-Roll Tortillas .......................................................... 47
Apple Cinnamon Bread ............................................ 49
Cranberry Orange Loaf ............................................ 51
Coconut Flour Banana Bread ............................... 53
Raspberry Bread .......................................................... 55
Sweet Potato Banana Bread ................................. 57
Pumpkin Banana Bread .......................................... 59
"Corn" Bread ................................................................... 61
Grilled Pizza ................................................................... 63
White Pizza ..................................................................... 65
Spinach and Sausage Pizza ................................... 67
Zucchini Toast ............................................................... 69
Cauliflower Toasts ...................................................... 71
 FRENCH
BAGUETTE
Prep: 20 mins Cook: 50 mins Total: 1 hr 10 mins Yield: 2 (12-inch) baguettes, serves 12

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 109 9g 6g 2g 4g 1g 4g

INGREDIENTS: METHOD:

1 cup warm water Preheat the oven to 350°F. Line a baking sheet with
2 t active dry yeast parchment paper.
In a small bowl, mix the warm water, yeast, and erythritol
1 t erythritol
and let sit for 10 minutes.
1½ cups finely ground
In a large bowl, mix the almond flour, coconut flour,
almond flour
flaxseed meal, psyllium husk powder, and salt. Add the
1 T coconut flour yeast mixture, olive oil, and apple cider vinegar and stir to
3 T flaxseed meal combine.

3 T psyllium husk powder On a lightly floured surface, knead the dough until it
forms into a ball. Cut the ball into 2 pieces.
½ t salt
Transfer the dough onto the prepared baking sheet and
1 T olive oil
form each half into a loaf shape. Cover the dough with a
½ t apple cider vinegar kitchen towel and let it rest for 15 to 20 minutes.
With a sharp knife, make 5 cuts on the top of each
baguette. Bake the bread for 40 to 50 minutes, or until
lightly browned.

23
 FOCACCIA
Prep: 10 mins Cook: 15 mins Total: 25 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 212 18g 6g 3g 3g 1g 10g

INGREDIENTS: METHOD:

1½ cups grated Preheat the oven to 350°F. Line an 8-inch round baking
mozzarella cheese pan with parchment paper.

1 egg, lightly beaten In a large microwave-safe bowl, add the mozzarella

cheese and microwave for 90 seconds or until it is
1 oz cream cheese
melted.
1½ cups finely ground
Add the egg and cream cheese and mix well. Add the
almond flour
almond flour, salt, baking powder, and psyllium husk
½ t salt powder. Stir until well incorporated.
1 t baking powder Spread the dough in the prepared pan. With your finger,
1 T psyllium husk powder lightly press the dough in a few spots to make the holes
on the top. Sprinkle with rosemary leaves and Himalayan
Fresh rosemary and
salt and press them into the dough.
Himalayan salt for
topping Bake the focaccia for 15 to 17 minutes or until springy to
the touch and golden.

25
 CLOUD BREAD
Prep: 5 mins Cook: 30 mins Total: 35 mins Yield: 4 servings (2 cloud breads each)

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 133 13g 0g 0g 0g 0g 5g

INGREDIENTS: METHOD:

3 eggs, separated Preheat the oven to 300°F and line 2 baking sheets with
parchment paper.
¼ t baking soda
In a mixing bowl, combine egg whites and baking soda.
3 T avocado oil
With a hand mixer, beat the egg whites until stiff peaks
mayonnaise
form.
In a separate mixing bowl, combine the mayonnaise and
egg yolks. Beat until smooth. Gently fold in the beaten
egg whites.
With a measuring cup, pour ⅓ cup batter onto a
prepared baking sheet. Pour another ⅓ cup batter on the
baking sheet, leaving 2 inches space in between. Repeat
with the remaining batter on the second baking sheet.
Bake for 30 minutes, or until the bread is firm. Top with
your favorite keto-friendly toppings.

27
 SANDWICH
BREAD
Prep: 10 mins Cook: 45 mins Total: 55 mins Yield: 12 (1-slice) servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 227 22g 4g 2g 2g 1g 8g

INGREDIENTS: METHOD:

7 large eggs Preheat the oven to 350°F and line a loaf pan with
parchment paper overlapping the sides.
½ cup melted ghee
In a large mixing bowl, with a hand mixer, beat the eggs
2 cups finely ground
on high speed for 1 minute. Add the melted ghee and
almond flour
beat until just incorporated.
1 t baking powder
Reduce the speed to low and gradually add the
¼ t sea salt remaining ingredients until completely blended and the
batter is thick.
Pour the batter into the prepared pan and spread with a
spatula to distribute it evenly. Bake the bread for 40 to 45
minutes, or until light golden brown on top.
Cool the bread on a cooling rack for 10 minutes before
slicing.

29
 CHEESY
GARLIC BREAD
Prep: 10 mins Cook: 17 mins Total: 27 mins Yield: 10 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 155 12g 3g 2g 1g 1g 9g

INGREDIENTS: METHOD:

For the Dough: Preheat the oven to 350°F. Line a baking sheet with
parchment paper.
1½ cups grated
mozzarella In a microwave-safe bowl, add the mozzarella cheese
and cream cheese and microwave for 90 seconds or
1 T cream cheese
until melted. Add the egg, almond flour, garlic powder,
1 egg, lightly beaten oregano, and salt and stir to combine. Knead the dough
½ cup finely ground until a ball forms.
almond flour On a surface dusted lightly with almond flour, roll out
½ t garlic powder the dough into a rectangle about ¼-inch thick. Transfer
the dough to the prepared baking sheet and bake for 10
½ t oregano
minutes.
½ t salt
Spread the mozzarella cheese on the top of the garlic
bread, sprinkle with Parmesan cheese, and bake for
For the Topping: 7 minutes or until the cheese is melted.

1 cup grated mozzarella Sprinkle with the basil and serve with the marinara sauce
cheese for dipping.

¼ cup grated Parmesan

cheese
1 T chopped fresh basil

Dip:
½ cup no-sugar-added
marinara sauce

31
 CLOUD
GARLIC BREAD
Prep: 10 mins Cook: 1 hr 10 mins Total: 1 hr 20 mins Yield: 20 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 51 4g 4g 1g 3g 0g 2g

INGREDIENTS: METHOD:

For the Bread: Make the bread: Preheat the oven to 350°F. Line a baking
sheet with parchment paper.
1¼ cups finely ground
almond flour In a medium bowl, combine the almond flour, psyllium
husk, baking powder, and salt. Add the water, vinegar,
5 T ground psyllium husk
and egg whites and whisk for about 30 seconds.
powder
With moistened hands, form the dough into ten 6-inch
2 t baking powder
long pieces. Arrange the dough on the prepared baking
1 t salt sheet, about 2 to 3 inches apart.
1 cup boiling water Bake on the lower rack of the oven for 40 to 50 minutes,
2 t apple cider vinegar or until lightly browned. Remove from the oven, and allow
to cool until the pieces sound hollow when tapped.
3 egg whites
Make the Garlic Butter: In a small bowl, add the butter,
For the Garlic Butter:
garlic, parsley, and salt and mix to combine. Cover, and
½ cup grass-fed butter, at refrigerate until ready to use.
room temperature
Increase the oven to 425°F. With a serrated knife, slice the
1 garlic clove, minced cooled buns in half. Spread the prepared garlic butter on
2 T chopped fresh parsley each half.

½ t salt Bake the garlic bread on the middle rack of the oven for
10 to 15 minutes, or until golden brown. Serve warm.

33
 ROSEMARY GARLIC
BREAD WITH HERB DIP
Prep: 8 mins Cook: 1 hr 2 mins Total: 1 hr 10 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 348 32g 8g 4g 5g 2g 10g

INGREDIENTS: METHOD:

For the Dipping Sauce: To Make the Dipping Sauce: In a small mixing bowl,
whisk together the olive oil, dried rosemary, dried thyme,
¼ cup olive oil
sea salt, and black pepper. Set aside.
1 T dried rosemary
To Make the Bread: Preheat the oven to 350°F and grease
½ T dried thyme a 9- by 5-inch loaf pan with 1 tablespoon of the olive oil.
1 t coarse sea salt Set aside.

½ t black pepper In a medium mixing bowl, combine the almond milk and
lemon juice. Set aside for 5 minutes.
In a large mixing bowl, sift together the almond flour,
For the Bread:
flaxseed, baking powder, and salt. Whisk in the eggs,
4 T olive oil the remaining 3 tablespoons olive oil, garlic, and 1
¼ cup unsweetened tablespoon of rosemary.
almond milk Add the almond milk mixture to the large mixing bowl
1 T lemon juice and stir until completely combined.

2 cups finely ground Transfer the batter to the prepared loaf pan and top
almond flour with the remaining 1 tablespoon rosemary. Bake for 32
minutes, or until completely set.
⅓ cup ground flaxseed
Remove the bread from the oven and allow it to cool
1 T baking powder
inside the pan for 10 minutes. Carefully remove the bread
½ t salt from the pan and let it cool on a wire rack for 20 minutes.
4 large eggs Slice the bread and serve it with the herbed dipping
1 T minced garlic sauce.

2 T chopped fresh
rosemary, divided

35
 COCONUT FLOUR
BISCUITS
Prep: 15 mins Cook: 30 mins Total: 45 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 160 13g 5g 2g 2g 2g 6g

INGREDIENTS: METHOD:

⅓ cup coconut flour Preheat the oven to 375°F and grease a large baking
sheet with 2 tablespoons of coconut oil.
1 t baking powder
In a medium bowl, combine the coconut flour with the
4 eggs
baking powder and whisk well.
¼ cup coconut oil, melted
In a large mixing bowl, whisk the eggs, melted coconut
½ t salt oil, and salt together. Sift the dry ingredients into the bowl
with the wet ingredients and whisk together until you get
a homogeneous wet dough.
Let the dough sit for at least 10 minutes at room
temperature, allowing the coconut flour to absorb
some of the liquid. Then, scoop out six small balls
(approximately 1 ½ tablespoons each) and place them on
a prepared baking sheet. Slightly press the balls down to
form patties.
Bake for 30 minutes until golden brown on top. When
finished, remove from the baking sheet and serve
immediately.

37
 HAMBURGER
BUNS
Prep: 15 mins Cook: 30 mins Total: 45 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 104 6g 6g 4g 3g 2g 7g

INGREDIENTS: METHOD:

3 cups cauliflower rice Preheat the oven to 400°F. Line a baking sheet with
parchment paper.
2 large eggs
In a large bowl, combine the cauliflower rice, eggs,
½ cup grated Parmesan
Parmesan, almond flour, coconut flour, baking powder,
cheese
and Italian seasoning and stir to combine.
2 T finely ground almond
Drop ½-cup scoops of cauliflower batter onto the
flour
prepared baking sheet, leaving 2 inches between each
2 T coconut flour mound of batter. With the back of a spoon, press the
½ t baking powder mounds into circles and evenly spread the batter into
rounds about 4 inches wide and ½ inch thick. Sprinkle the
½ t dry Italian seasoning
sesame seeds on top of each “bun.”
1 t sesame seeds
Bake for 20 to 25 minutes or until the tops are golden and
the buns are cooked through. Transfer to a wire rack to
cool.

39
 PITA BREAD
Prep: 10 mins Cook: 10 mins Total: 20 mins Yield: 8 pitas

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 146 11g 9g 3g 6g 1g 6g

INGREDIENTS: METHOD:

1 cup finely ground almond In a medium bowl, combine the almond flour, coconut
flour flour, psyllium husk powder, flax seed, baking powder,
and sea salt. Add the eggs and whisk to combine.
1 T coconut flour
Carefully add the boiling water and whisk to combine,
¼ cup psyllium husk
about 30 seconds.
powder
In a skillet, heat the olive oil or ghee over medium heat.
¼ cup ground flax seed
Pour ¼ cup batter onto the skillet and with the back of a
2 t baking powder spoon or spatula, flatten the dough to form a circle. Cook
½ t sea salt for 3 to 5 minutes. Flip and cook for 3 minutes, or until
lightly golden.
2 egg whites, lightly beaten
1 egg, lightly beaten
1¼ cups water, boiling
1 T olive oil or ghee

41
 CAULIFLOWER NAAN
BREAD
Prep: 10 mins Cook: 20 mins Total: 30 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 117 7g 9g 5g 4g 3g 8g

INGREDIENTS: METHOD:

1 head cauliflower, cut into Preheat the oven to 350°F. Line a baking sheet with
florets parchment paper.
2 eggs In a steamer, steam the cauliflower florets over medium-
high heat. Steam for about 5 to 7 minutes until the
¼ cup finely ground
cauliflower is tender. Remove from heat and cool to room
almond flour
temperature. Drain any water.
½ t garlic powder
In a blender, pulse the florets to couscous-sized
Salt and black pepper, to granules.
taste
Transfer cauliflower to a medium-sized bowl and add the
2 T chopped pistachio nuts, eggs, almond flour, garlic powder, salt, and black pepper.
optional Mix well until a dough forms.
2 T sultanas, optional Divide dough into 4 equal parts and roll into balls. Gently
Chopped fresh coriander, flatten each ball into circles on the prepared baking
for garnish sheet; top with chopped pistachio and sultanas.
Bake for 15 to 20 minutes until golden-yellow and cooked
through. Remove from the oven and top with fresh
chopped coriander. Serve warm.

43
 SWEET POTATO
TORTILLAS
Prep: 10 mins Cook: 32 mins Total: 42 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 240 18g 17g 12g 5g 5g 7g

INGREDIENTS: METHOD:

1 cup mashed sweet In a medium mixing bowl, combine mashed sweet

potato, peeled and cooked potato, 1 cup of almond flour, xanthan gum, and sea salt.
Form the dough into a large ball with your hands. If the
1 cup finely ground almond
dough is too sticky, add up to an extra ½ cup of almond
flour, plus more for dusting
flour.
¼ t xanthan gum
Divide the mixture into 4 balls and dust a piece of
¼ t sea salt parchment paper with 1 teaspoon of almond flour. Use
Avocado oil for greasing your fingertips to shape into a tortilla, measuring about
⅛- to ¼-inch thick. Repeat with the remaining dough.
Heat a medium skillet over medium heat and lightly
grease with avocado oil. Add 1 tortilla to the skillet
and cook for 3 to 4 minutes on each side. Repeat with
remaining tortillas and store in an airtight container in the
refrigerator for up to 2 days.

45
 NO-ROLL
TORTILLAS
Prep: 1 min Cook: 2 mins Total: 3 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 191 15g 10g 4g 5g 3g 8g

INGREDIENTS: METHOD:

1½ cups finely ground In a blender, add the almond flour, coconut flour, xanthan
almond flour gum, almond milk, eggs, and sea salt. Blend until smooth
and pourable.
½ cup coconut flour
Lightly brush a skillet with the coconut oil and heat over
2 t xanthan gum
medium-high heat.
¾ almond milk
Pour ¼ cup of the batter onto the heated skillet, and
2 eggs gently swirl the pan in circular motions so it spreads into
½ t sea salt a thin, round shape.

1 T coconut oil for cooking Cook for 1 to 2 minutes, flip and cook for an additional
1 minute or until golden brown. Repeat with remaining
batter.

47
 APPLE CINNAMON
BREAD
Prep: 20 mins Cook: 25 mins Total: 45 mins Yield: 10 slices

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 249 22g 22g 4g 3g 3g 7g

INGREDIENTS: METHOD:

For the Bottom Layer: Preheat oven to 350º F. Line an 8- by 8-inch pan with
parchment paper. Allow the ends to hang off the edges a
1 medium apple, cored and
bit for easy removal.
sliced
To Make Bottom Layer: Add the apple slices to a blender
¾ cup finely ground
and pulse on high a few times until the apple is shredded.
almond flour
In a medium bowl, sift together the almond flour, xanthan
⅛ t xanthan gum
gum baking soda, cinnamon and nutmeg to evenly
½ t baking soda distribute dry ingredients.
1 t cinnamon In another larger bowl, mix the eggs, almond butter,
¼ t ground nutmeg almond extract, coconut oil, and erythritol.

2 large eggs Slowly add the dry ingredients to the wet ingredients
until fully incorporated. Note: depending on the nut
½ cup almond butter or butter you use, you may need an additional 2 to 3
nut butter of choice tablespoons of coconut oil to get desired consistency.
½ t almond extract Fold the shredded apple into the egg mixture. Transfer
3 T melted coconut oil the bottom layer batter to the prepared pan, spreading
into an even layer.
½ cup + 2½ T erythritol
To Make Top Layer: In another bowl, mix the almond
flour, erythritol, and coconut oil until smooth.
For the Top Layer:
Spread the top layer evenly over the bottom layer,
⅓ cup almond flour pressing into the bottom layer so it bakes into the bread.
1⅓ T erythritol Top with raw pecans, pressing them into the batter.

2 T melted coconut oil Bake for 20 to 25 minutes, or until a toothpick can be

inserted in the center comes out clean. Leave the bread
3 T raw pecans
in the pan for 2 hours to cool at room temperature.
Once cooled, gently lift the bread from the pan using the
sides of the parchment paper to remove. Cool for
30 minutes before slicing.

49
 CRANBERRY
ORANGE LOAF
Prep: 15 mins Cook: 50 mins Total: 1 hrs 5 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 272 21g 49g 8g 6g 5g 10g

INGREDIENTS: METHOD:

Cranberry Orange Loaf: Make the Cranberry Orange Loaf: Preheat the oven to
350º F. Line a 9- by 5-inch loaf pan with parchment paper.
1½ cups finely ground
almond flour In a large bowl, combine the almond flour, coconut flour,
erythritol, orange extract, and salt. Add the whisked eggs,
½ cup coconut flour
cream cheese, sour cream, and orange zest and stir until
2 t baking powder combined. Mix in the cranberries.
1 cup erythritol Spread the batter into the prepared pan. Bake the loaf for
2 t orange extract 40 to 50 minutes, or until golden. Transfer to a wire rack
to cool.
½ t salt
Make the icing: In a small bowl, whisk the powdered
4 eggs, whisked
erythritol and the heavy cream until smooth.
3½ oz cream cheese
When the loaf is completely cooled, drizzle the icing over
¼ cup sour cream the bread.
1 T orange zest
2 cups fresh cranberries

Icing:
½ cup powdered erythritol
2 to 3 t heavy cream

51
 COCONUT FLOUR
BANANA BREAD
Prep: 10 mins Cook: 45 mins Total: 55 mins Yield: 10 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 156 11g 11g 9g 3g 5g 4g

INGREDIENTS: METHOD:

⅓ cup coconut oil, Preheat the oven to 350°F.

melted, plus additional for Lightly grease a 9- by 5-inch loaf pan with some coconut
greasing oil.
3 medium bananas In a large mixing bowl, mash the bananas. Add the eggs,
4 eggs stevia, and ⅓ cup coconut oil. Add the coconut flour,
almond flour, xanthan gum, cinnamon, baking soda, and
⅓ t liquid stevia
salt and mix well.
⅓ cup coconut flour
Transfer the batter to the prepared loaf pan. Bake for
3 T almond flour 45 to 50 minutes, or until a toothpick inserted near the
¼ tsp xanthan gum center of the loaf comes out clean.

1 t cinnamon Let the loaf cool for 15 minutes before removing from the
pan. Transfer to a wire rack to cool completely, and serve
½ t baking soda warm or at room temperature.
¼ t salt

53
 RASPBERRY
BREAD
Prep: 10 mins Cook: 40 mins Total: 50 mins Yield: 12 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 134 10g 5g 3g 3g 2g 6g

INGREDIENTS: METHOD:

8 large eggs, room Preheat the oven to 350°F and line a 9- by 5-inch loaf pan
temperature with parchment paper.
¾ cup coconut flour In a food processor, place the eggs and blend on high
until frothy and smooth. Add the remaining ingredients,
⅓ cup ghee, melted
except the raspberries, and continue blending on high
1 t vanilla extract until smooth. Scrape down the sides with a spatula to
1 t baking powder ensure everything is fully combined.

¼ t salt Pour the mixture into a prepared loaf pan and place the
raspberries on top. With your fingers, gently press the
⅓ cup fresh raspberries
raspberries into the batter.
Bake the loaf for 40 to 45 minutes, or until a toothpick can
be inserted in the center.
Cool the bread in the pan for 20 minutes, before turning
it out onto a wire rack to cool completely. Cut the bread
into 12 slices and serve immediately.
Store leftover bread in an airtight container, chilled, for up
to 1 week, or wrapped in plastic wrap and frozen for up to
30 days.

55
 SWEET POTATO
BANANA BREAD
Prep: 5 mins Cook: 1 hr 40 mins Total: 1 hrs 45 mins Yield: 12 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 228 17g 18g 14g 3g 9g 5g

INGREDIENTS: METHOD:

1¼ cups mashed banana Preheat the oven to 350°F and prepare a 9- by 5-inch loaf
pan with parchment paper.
1 cup puréed sweet potato
In a medium bowl, add the mashed banana, sweet
¼ cup maple syrup potato, maple syrup, and salt. Mix together until smooth.
¼ t salt Add the almond flour, baking powder, baking soda and
coconut oil, and combine until smooth.
2¼ cups finely ground
almond flour Transfer the batter to the prepared loaf pan and spread
into an even layer.
2 t baking powder
Bake the bread for 40 minutes or until a toothpick
2 t baking soda inserted in the center comes out clean.
⅓ cup coconut oil, melted Let the bread cool in the pan for 1 hour. Remove from the
pan and serve.

57
 PUMPKIN
BANANA BREAD
Prep: 15 mins Cook: 45 mins Total: 1 hr Yield: 12 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 182 13g 14g 11g 3g 8g 5g

INGREDIENTS: METHOD:

1 t coconut oil Preheat the oven to 350°F and grease a 9- by 5-inch loaf
pan with the coconut oil.
2 cups finely ground
almond flour In a large bowl, combine the almond flour, cinnamon,
pumpkin spice, and baking soda.
1 t ground cinnamon
In another large bowl, beat the eggs in a bowl. Add
1 t pumpkin spice
the water, maple syrup, sour cream, mashed bananas,
1 t baking soda pumpkin purée, and vanilla extract. Gradually add the
flour mixture into the egg mixture and mix well. Pour
2 eggs
the batter into the prepared loaf pan and with a spatula,
¾ cup of water smooth the batter into an even layer.
¼ cup maple syrup Bake for 45 minutes, or until a toothpick inserted in the
½ cup sour cream center comes out clean. Let the bread cool for at least 15
minutes. Serve warm.
1 cup mashed bananas
½ cup pumpkin purée
1 t vanilla extract

59
 “CORN”
BREAD
Prep: 5 mins Cook: 30 mins Total: 35 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 278 26g 13g 3g 3g 2g 9g

INGREDIENTS: METHOD:

2 cups finely ground Preheat the oven to 375°F. Line a 9- by 5-inch pan with
almond flour parchment paper.
4 large eggs, lightly beaten In a large bowl, mix the almond flour, eggs, and butter.
Add sour cream, baking powder, erythritol, sweet corn
¼ cup grass-fed butter,
extract, and salt. Stir to combine.
melted
Pour the batter in the prepared pan. Bake for 25 to 30
½ cup sour cream
minutes, or until golden.
1 t baking powder
4 T erythritol
1 t sweet corn extract
½ t salt

61
 GRILLED
PIZZA
Prep: 10 mins Cook: 10 mins Total: 20 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 343 26g 13g 7g 6g 5g 17g

INGREDIENTS: METHOD:

For the Crust: In a large bowl, add the almond flour, coconut flour,
eggs, water, and sea salt. Mix until smooth.
1 cup finely ground almond
flour Grease a large cast-iron skillet with the olive oil. Heat the
skillet over high heat until very hot.
¼ cup coconut flour
Pour in half the crust mixture and allow to cook until the
2 medium eggs
top begins to set and bubble. Flip and allow to cook until
1 cup water it begins to crisp and is golden brown. Transfer to a plate.
⅛ t sea salt Repeat with remaining batter.

1 t olive oil To Make Pizza on the Grill: Preheat the grill to high heat.
Top the pizzas with the marinara sauce, mozzarella,
tomatoes, sausage and jalapeños.
For the Toppings:
Carefully transfer pizzas with toppings to the grill (the
½ cup no-sugar-added crusts are probably still a little pliable) and cook for 6 to
marinara sauce 7 minutes, until the crust is crispy but not burnt and the
½ cup grated mozzarella cheese is melted.
cheese To Make Pizza in the Oven: Alternatively, preheat the
½ cup cherry tomatoes, oven to 400°F. Place pizzas with toppings directly onto
halved the oven rack for 10 to 12 minutes, until the crust is crispy
but not burnt and toppings are hot.
4 T dried sausage,
chopped
2 jalapeño peppers, sliced

63
 WHITE PIZZA
Prep: 15 mins Cook: 20 mins Total: 35 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 432 40g 11g 6g 4g 4g 13g

INGREDIENTS: METHOD:

For the Crust: Make the Crust: Preheat the oven to 350ºF. Line a baking
2 eggs sheet with parchment paper.
In a medium bowl, whisk together the eggs and
½ cup avocado oil
mayonnaise. Add the almond flour, psyllium husk
mayonnaise
powder, baking powder, and salt, and mix well. Let sit for
¾ cup almond flour 5 minutes.
1 T ground psyllium husk Lightly oil a rolling pin or spatula. Pour the batter on the
powder prepared baking sheet, and with the rolling pin or spatula,
1 t baking powder spread out the batter to about ½ inch.

½ t salt Bake for 10 minutes or until the crust is just light golden.
Remove the crust from the oven, and let cool for 5
minutes. Turn the crust upside down.
For the Toppings:
Make the pizza: In a bowl, mix the coconut yogurt,
½ cup unsweetened lemon juice, garlic, salt, and black pepper. Spread the
coconut yogurt mixture over the crust. Top with the torn prosciutto and
2 to 3 t lemon juice mushroom slices.

¼ t minced garlic Place the pizza back in the oven, and bake for 5 to 10
minutes. Remove the pizza from the oven, and spread
⅛ t ground black pepper
fresh arugula on top. Serve immediately.
6 slices prosciutto (about 3
oz), torn
2 oz white button
mushrooms, sliced (about
4 mushrooms)
½ cup arugula

65
 SPINACH AND SAUSAGE
PIZZA
Prep: 20 mins Cook: 20 mins Total: 40 mins Yield: 4 servings (two (10-inch) pizzas)

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 711 61g 17g 10g 6g 6g 28g

INGREDIENTS: METHOD:

For the Crust: Make the Crust: Preheat the oven to 350ºF. Line a baking
2 cups grated mozzarella sheet with parchment paper.

2 T full-fat cream cheese In a large microwave-safe bowl, microwave the

mozzarella and cream cheese for 90 seconds or until the
1 large egg, lightly beaten
cheese is melted.
1 cup finely ground almond
flour Add the egg, almond flour, baking powder, psyllium husk
powder, and salt and stir to combine. Knead the dough
1 t baking powder
until it can be formed into a ball.
1 T psyllium husk powder
On a lightly floured surface, roll out the dough to about
½ t salt ½ inch thick. Transfer the dough to the prepared baking
For the Sauce: sheet and bake for 10 minutes, or until just golden.

½ cup heavy cream Make the Sauce: In a saucepan, mix heavy cream, cream
cheese, Parmesan, olive oil, garlic powder, salt, and
¼ cup almond milk
oregano. Simmer for 5 to 7 minutes, stirring.
¼ cup full-fat cream
cheese Spread the sauce on the pizza crust. Add the spinach,
tomatoes, and sausages. Bake for 10 minutes or until the
2 T grated Parmesan
toppings are warm. Serve immediately.
cheese
2 T olive oil
½ t garlic powder
½ t salt
1 t dried oregano

Toppings:
2 cups chopped spinach
2 cups cherry tomato,
halved
3 oz sausage slices

67
 ZUCCHINI
TOAST
Prep: 15 mins Cook: 25 mins Total: 40 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 165 12g 8g 4g 4g 3g 9g

INGREDIENTS: METHOD:

2 cups zucchini, shredded Preheat the oven to 450°F. Line a baking sheet with
parchment paper.
½ cup finely ground
almond flour Bring a saucepan filled with water to a boil. Add the
zucchini to a steamer basket over the saucepan and
3 T flax meal
cover. Steam the zucchini for 1 minute. Remove the
2 large eggs, room zucchini and place in a hand towel or cheese cloth. Ring
temperature out the moisture.
½ t dried oregano In a large bowl, whisk the eggs. Add the steamed
½ t garlic powder zucchini and the remaining ingredients and stir.

½ t dried basil Divide the batter into 4 equal parts. Place each portion
onto the prepared baking sheet and use your hands to
¼ t black pepper
form each one into bread slices.
¼ t salt
Bake for 18 minutes or until golden brown. Remove from
the oven and let cool for 5 minutes on the baking sheet.
Enjoy immediately with your favorite keto-friendly
toppings. Store leftovers, wrapped in plastic wrap, in the
refrigerator for up to 5 days or in the freezer for up to 30
days.

69
 CAULIFLOWER
TOASTS
Prep: 10 mins Cook: 1 hr 5 mins Total: 1 hrs 15 mins Yield: 12 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 96 7g 5g 2g 2g 2g 5g

INGREDIENTS: METHOD:

1 medium head of Preheat the oven to 350°F and line a 9- by 5-inch loaf pan
cauliflower, cut into florets with parchment paper overlapping the sides.
5 large eggs, separated Fill a large saucepan halfway with water and bring to a
boil. Add the cauliflower and boil for 7 to 10 minutes, or
1 cup finely ground
until soft.
blanched almond flour
Meanwhile, in another bowl, with a hand mixer, beat the
1 T chopped fresh parsley
egg whites until stiff peaks form.
5 garlic cloves, minced
Strain the cauliflower and add to a separate mixing
1 t dried basil bowl. With a potato masher or a large fork, mash the
1 T baking powder cauliflower. Transfer it to a clean kitchen towel and wring
out the excess liquid over the sink.
½ t sea salt
Return the cauliflower mash to the mixing bowl and add
the almond flour, egg yolks, parsley, garlic, basil, baking
powder, and salt. With a hand mixer, beat on low speed
until just incorporated.
Use a spatula to gradually fold in the egg whites. Pour
the mixture into the prepared loaf pan and bake for 50 to
55 minutes.
Allow the bread to cool for 10 minutes, then cut into 12
slices and serve warm.

71
 pasta
Spaghetti Noodles ..................................................................... 75
Fettuccine Noodles ................................................................... 77
Cauliflower Lasagna Noodles .............................................. 79
Ravioli Pasta ................................................................................... 81
Cavatelli Noodles ........................................................................ 83
Cauliflower Gnocchi .................................................................. 85
Spaghetti with Marinara .......................................................... 87
Fettuccine Alfredo ...................................................................... 89
Baked Lasagna with Meat Sauce ....................................... 91
Spinach Ravioli ............................................................................. 93
Pumpkin Ravioli ........................................................................... 95
Cavatelli with Pesto Sauce .................................................... 97
Gnocchi with Butter Sauce .................................................... 99
Zucchini Noodles with Meatless Mushroom Sauce 101
Zucchini Noodles with Meat Sauce .................................. 103
Pesto Shrimp Pasta with Zucchini Noodles .................. 105
Cajun Chicken Pasta with Zucchini Noodles ............... 107
Greek Pasta Salad ....................................................................... 109
Pasta Primavera with Veggie Noodles ............................ 111
Spaghetti Squash Pasta with Red Sauce ....................... 113
Spaghetti Squash with Beef and Mushrooms ............. 115
Garlic Spaghetti Squash with Kale .................................... 117
Sweet Potato Kale Lasagna .................................................. 119
Eggplant Lasagna Roll-Ups .................................................. 121
Spicy Cucumber Noodles ....................................................... 123
 SPAGHETTI
NOODLES
Prep: 35 mins Cook/Chill: 8 hrs Total: 8 hrs 35 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 206 16g 2g 0g 0g 1g 14g

INGREDIENTS: METHOD:

2 cups shredded In a microwave-safe bowl, place the mozzarella and cook

mozzarella in the microwave on for 1 minute, or until melted. Let it
2 large egg yolks cool for 2 minutes.
Add the egg yolks and sea salt and whisk together until
⅛ t sea salt
combined. Form the mixture into a ball of dough.
Place the ball of dough between two pieces of
parchment paper. With a rolling pin, roll out the dough
⅛-inch thick. Place the dough in the refrigerator for 30
minutes.
Remove the dough from the refrigerator and with a sharp
knife, cut the dough into thin strips. Refrigerate overnight.
Bring a large pot of water to a boil. Add the noodles and
stir for 30 seconds.
Drain the water then transfer the pasta to 2 bowls and
serve with desired sauce.

75
 FETTUCCINE
NOODLES
Prep: 10 mins Cook: 15 mins Total: 25 mins Yield: 2 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 411 32g 19g 8g 11g 5g 17g

INGREDIENTS: METHOD:

1 cup finely ground In a large bowl mix almond flour, coconut flour, xanthan
almond flour gum, and salt. Add the egg, apple cider vinegar, and
water. Stir to combine.
3 T coconut flour
Transfer the dough to a large work area dusted with
1 t xanthan gum
coconut flour and knead the dough until it is smooth and
¼ t salt can be formed into a ball.
1 egg, lightly beaten Place a piece of parchment paper on a flat surface.
2 t apple cider vinegar Arrange the ball of dough in the center of the parchment
paper, cover with another piece of parchment paper. Roll
1 T water
the dough to ⅛-inch thick. With a sharp knife, cut the
dough into ¼-inch width strips.
To cook: Bring a large pot of salted water to a boil. Add
the fettuccine and cook for about 5 minutes. Drain and
toss with desired sauce.

77
CAULIFLOWER LASAGNA
NOODLES
Prep: 30 mins Cook: 20 mins Total: 50 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 65 3g 6g 3g 2g 2g 5g

INGREDIENTS: METHOD:

1 T olive oil spray Preheat the oven to 375°F. Line 2 baking sheets with
parchment paper and spray the paper with olive oil.
1 large head cauliflower,
cut into florets In a saucepan of boiling water, cook the cauliflower
florets for 5 to 7 minutes. Drain well. With a kitchen
4 large eggs
towel or cheese cloth, squeeze the moisture out of the
2 t salt cauliflower.
In a food processor, add the cauliflower and pulse it a few
times to blend the florets.
In a bowl, add the eggs and salt and whisk lightly. Add
the cauliflower mixture and stir to combine.
Spread the cauliflower mixture into a thin sheet on each
baking tray. Bake for 15 minutes.
Remove from the oven and let the cauliflower cool for 15
minutes.
Turn the cooked cauliflower sheet onto a work surface
with the parchment paper facing up. Gently peel off the
parchment paper. Slice the sheets into lasagna noodles.
Refrigerate in an airtight container for up to 2 days.
With a pasta cutter or sharp knife, cut the dough into
lasagna sheets.
To cook: Layer the noodles with your favorite toppings
and bake for 15 minutes at 350°F.

79
 RAVIOLI PASTA
Prep: 40 mins Cook: 7 mins Total: 47 mins Yield: 4 servings (about 16 ravioli)

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 208 16g 10g 4g 6g 3g 9g

INGREDIENTS: METHOD:

1 cup finely ground In a bowl, add the almond flour, coconut flour, xanthan
almond flour gum, and salt and stir to combine.
3 T coconut flour Slightly whisk the egg and add it to the almond flour
mixture. Add the vinegar and water. Stir to combine. With
2 t xanthan gum
your hands, knead the dough until the ball forms. Cover
¼ t salt with a kitchen towel and let the dough rest for 10 to 15
1 egg minutes.

2 t apple cider vinegar Between 2 pieces of parchment paper, roll out the dough
until it is almost translucent. Cut the dough into 2 equal
1 T water
pieces.
Put desired filling mixture by teaspoonfuls on the first
dough sheet about 2 inches apart. Cover it with the
second dough sheet, pressing out the air from around
each portion of the filling. With a dough cutter, cut into
squares. Seal the edges of each ravioli.
To cook: Bring a large pot of salted water to a boil. Add
the ravioli and cook for approximately 7 minutes, stirring
occasionally. Drain. Top with desired sauce.

81
 CAVATELLI
NOODLES
Prep: 15 mins Cook/Chill: 35 mins Total: 50 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 223 19g 7g 3g 4g 2g 9g

INGREDIENTS: METHOD:

1¼ cups finely ground In a large bowl, combine all ingredients and form
almond flour into a dough. The dough should be sticky but slightly
firm. Wrap the dough in plastic wrap and chill in the
1 t xanthan gum
refrigerator for 30 minutes.
¼ t sea salt
Dust a flat surface lightly with almond flour. Remove the
1 egg, beaten dough from the refrigerator and with a rolling pin, roll the
Water, as needed dough about ¼-inch thick. Cut the dough into ¾-inch
strips. Cut the strips into ¼- to ½-pieces.
Use a cavatelli wooden board to shape the dough. Dust
the board and the pasta dough with flour, then place
a piece of dough on the board. With a knife, press the
dough towards you, making the pasta curl into shape.
(Alternatively, if you do not have a cavatelli board, roll the
dough pieces on a flat surface and make an indentation
in each piece with your finger while rolling the dough.)
Cook immediately, or store in an airtight container in the
refrigerator for up to 2 days.
To cook: Bring a large pot of salted water to a boil. Add
the cavatelli and cook for about 5 minutes or until soft.

83
 CAULIFLOWER
GNOCCHI
Prep: 25 mins Cook: 10 mins Total: 35 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 273 21g 15g 7g 8g 5g 10g

INGREDIENTS: METHOD:

4 cups cauliflower, cut into In a large saucepan with a steamer basket, steam the
florets cauliflower for 10 minutes, or until soft.
1½ cups finely ground Transfer the cauliflower to a plate with paper towels and
almond flour pat dry (you can also wrap in a kitchen towel and gently
squeeze the moisture out).
½ cup coconut flour, plus
additional for dusting Place the cauliflower into a food processor and pulse
until mashed. Add the almond flour, coconut flour,
¾ t xanthan gum
xanthan gum, egg, and salt and mix until the mixture
1 large egg forms a dough.
1 t sea salt Dust a clean countertop with extra coconut flour and roll
2 T coconut oil the dough into three ropes about ½-inch thick.
Cut the ropes into 1-inch pieces and score each gnocchi
with the tip of a fork.
Bring a large saucepan of salted water to a boil and the
gnocchi into the pot. Cook until they float to the top
(about 2 minutes). Drain the gnocchi and set aside.
Heat coconut oil in a large skillet on medium-high. Work
in batches and add gnocchi in a single layer.
Cook for 6 minutes, flipping halfway through.
Remove from heat and stir in your favorite sauce. Sprinkle
the gnocchi with salt and black pepper and top with fresh
parsley.

85
 SPAGHETTI WITH
MARINARA
Prep: 5 mins Cook: 25 mins Total: 30 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 259 18g 10g 8g 2g 5g 15g

INGREDIENTS: METHOD:

For the Spaghetti Make the spaghetti: (page 75).

(see page 75) Make the sauce: In a saucepan, heat the olive oil over
medium heat. Add the onion and garlic. Saute for 4
minutes, or until the onion is translucent.
For the Marinara Sauce
Add the tomatoes, salt and thyme. Reduce the heat to
½ T olive oil a simmer and cook for 20 minutes, stirring occasionally,
½ onion, diced until the sauce has thickened.

2 garlic cloves, minced Bring a large pot of salted water to a boil. Add the
spaghetti and cook for 3 to 4 minutes. Drain the spaghetti.
14 oz crushed tomatoes
Add the pasta to the marinara sauce and gently toss to
⅛ t sea salt coat completely.
1 sprig fresh thyme, Remove the pan from the heat. Add the basil and stir to
chopped combine. Serve immediately.
2 t chopped fresh basil

87
 FETTUCCINE
ALFREDO
Prep: 15 mins Cook: 15 mins Total: 30 mins Yield: 3 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 562 49g 18g 10g 8g 5g 18g

INGREDIENTS: METHOD:

For the fettuccine noodles Make the Fettuccine: (page 77).

(see page 77) Cook the Fettuccine: Bring a large pot of salted water to
a boil. Add the fettuccine and cook for about 5 minutes.
Drain and set aside.
For the sauce
Make the Sauce: In a large saucepan, add the butter,
2 T grass-fed butter heavy cream, almond milk, and Parmesan cheese and
½ cup heavy cream simmer, stirring constantly. Add the parsley, nutmeg, and
lemon zest and stir to combine.
½ cup almond milk
Add the cooked fettuccine to the pan and toss gently
½ cup grated Parmesan
to coat with the sauce. Serve with additional Parmesan
cheese, plus additional for
cheese, if desired.
serving
⅓ cup chopped fresh
parsley
1 t freshly ground nutmeg
1 t lemon zest

89
 BAKED LASAGNA WITH
MEAT SAUCE
Prep: 25 mins Cook: 30 mins Total: 55 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 417 27g 12g 10g 2g 5g 27g

INGREDIENTS: METHOD:

For the cauliflower Make the Lasagna Noodles: (page 79).

lasagna noodles: Make the Sauce: In a saucepan, heat the olive oil over
(see page 79) medium heat. Add the onion and cook until softened,
about 2 minutes. Add the beef and cook until no longer
pink. Add the marinara sauce, oregano, garlic powder,
For the meat sauce: salt, and black pepper. Simmer the sauce for 5 minutes.
2 T olive oil Make the Cheese Filling: In a medium bowl, add the
1 onion, sliced ricotta and Parmesan cheese and stir to combine.

1 lb grass-fed ground beef In a 11- by 7-inch baking pan, spread about ¼ cup meat
sauce to cover the bottom. Layer the lasagna noodles
2 cups no-sugar added
over the sauce, slightly overlapping. Drop spoonfuls
marinara sauce
of the ricotta cheese mixture over the noodles. With
1 t dried oregano the back of a fork, spread the ricotta mixture to cover
1 t garlic powder the noodles in a thin layer. Sprinkle half the mozzarella
cheese over the ricotta. Repeat the layers with the
⅛ t salt
remaining sauce, noodles, ricotta mixture and mozzarella.
⅛ t black pepper
Bake the lasagna for 25 to 30 minutes or until it is heated
through and the cheese is melted.
For the cheese filling: Remove from the oven and let cool 10 minutes before
8 oz ricotta cheese serving.

½ cup grated Parmesan

cheese

Topping:
1½ cups grated
mozzarella cheese

91
 SPINACH
RAVIOLI
Prep: 40 mins Cook: 7 mins Total: 47 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 495 41g 20g 11g 8g 4g 19g

INGREDIENTS: METHOD:

For the ravioli: Make the ravioli dough: Follow recipe on page 81 to
(see page 81) make the dough. Roll the dough into a ball. Cover with a
kitchen towel and let the dough rest for 10 to 15 minutes.
Make the filling: In a large skillet, heat the olive oil over
For the filling: medium heat. Add the garlic and spinach and cook for 5
1 T olive oil minutes or until the spinach is wilted. Remove from heat.

2 garlic cloves, minced In a large bowl, add the spinach mixture, ricotta cheese,
Parmesan, egg yolk and black pepper and stir well.
14 oz chopped spinach
Roll out the dough between two parchment papers until
1 cup ricotta cheese
it is almost translucent. Cut in two equal pieces.
¼ grated Parmesan
With a teaspoon, put the filling mixture on the first dough
cheese, plus additional for
sheet about 2 inches apart. Cover the filling with the
garnish
second dough sheet, pressing out the air from around
1 egg yolk each portion of the filling. With a pasta cutter or a sharp
Black pepper to taste knife, cut the dough into squares. Pinch together the
edges of each ravioli to seal.
Bring a large saucepan of salted water to a boil. Add the
For the sauce:
ravioli and cook for 7 minutes. Drain.
4 T unsalted grass-fed
Make the sauce: In another saucepan, add the butter and
butter
cook over low-medium heat for about 1 minutes, or until
1 garlic clove, minced the butter is melted. Add the sage and cook the mixture
1 T chopped fresh sage for 2 to 4 minutes, stirring constantly, until the butter
leave has turned very light brown and has a rich, nutty aroma.
Season with salt and black pepper.
⅛ t sea salt
Add the ravioli to the brown butter sage sauce and
⅛ t black pepper toss lightly to coat the ravioli. Garnish with additional
Parmesan if desired and serve immediately.

93
 PUMPKIN
RAVIOLI
Prep: 15 mins Cook: 34 mins Total: 49 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 671 57g 29g 19g 9g 7g 20g

INGREDIENTS: METHOD:

For the ravioli: Make the ravioli: In a bowl, combine the almond flour,
tapioca flour, xanthan gum, 2 of the eggs, avocado oil,
4 cups blanched
warm water, and sea salt. Mix with a fork to combine,
almond flour
then shape the dough into a ball.
½ cup tapioca flour, plus
In a small bowl, beat the remaining egg and set aside.
more for dusting
Lightly dust a rolling pin and 14-inch piece of parchment
1 t xanthan gum
paper with tapioca flour. Set the dough onto the
3 large eggs parchment paper and roll it into a long sheet, measuring
2 T avocado oil about ⅛-inch thick. Place the parchment paper with the
dough onto a baking sheet and freeze for 10 minutes. Cut
½ cup warm water the dough into squares using a ravioli stamp.
¼ t sea salt Place the squares onto a separate baking sheet lined
with parchment paper. Use a pastry brush to coat half of
the squares with reserved egg wash.
For the filling:
Make the filling: In a small bowl, combine the pumpkin,
½ cup pumpkin purée
thyme, garlic powder, and salt. Place about 1 teaspoon
1 t dried thyme of filling on only the egg-washed squares. Top the
¼ t garlic powder pumpkin-filled pieces with the remaining dough squares
and gently seal the edges. Transfer to the freezer for 10
¼ t sea salt minutes.
In a large saucepan, bring 8 cups of water to a boil. Add
For the sauce: the ravioli and cook for 7 minutes, or until the ravioli float
to the top. Remove with a slotted spoon and set aside.
¼ cup grass-fed butter
Make the sauce: In a skillet, melt the butter over medium
1 T maple syrup
heat. Add the maple syrup and walnuts and cook for 3
⅓ cup chopped raw minutes. Remove from the heat and stir in the basil. Serve
walnuts the ravioli topped with the sauce.
¼ cup chopped fresh basil

95
 CAVATELLI
WITH PESTO SAUCE
Prep: 10 mins Cook: 15 mins Total: 25 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 386 32g 11g 6g 5g 3g 17g

INGREDIENTS: METHOD:

Cavatelli pasta (see page Bring a large saucepan of salted water to a boil. Add the
83) cavatelli and cook until soft, about 5 minutes. Set aside.
2 T olive oil In a large skillet, heat the olive oil over medium high
heat. Add the garlic and dried chili and saute for 2 to 3
4 garlic cloves, chopped
minutes,until translucent.
2 dried chili, chopped
Add the parsley and the broccoli florets and cook for 2 to
1 T chopped fresh parsley 3 minutes. Add the chicken stock and cook until the stock
1 cup broccoli florets is reduced by half, about 4 to 5 minutes.

½ cup gluten-free chicken Heat another skillet over high heat. Add the bacon and
stock cook, turning occasionally, until crispy and golden brown.
Remove the bacon from the skillet and arrange on a
4 (1-oz) slices nitrate-free
paper towel to drain and crumble slightly.
bacon
Add the cooked cavatelli to the skillet with the broccoli.
2 T Keto pesto sauce
Add the basil pesto and toss gently to coat the pasta with
⅛ t sea salt the sauce.
1 handful fresh basil leaves Transfer the pasta to a plate, top with the bacon and fresh
basil leaves.

97
 GNOCCHI WITH BUTTER
SAUCE AND ARUGULA
Prep: 15 mins Cook: 5 mins Total: 20 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 249 20g 14g 7g 7g 4g 9g

INGREDIENTS: METHOD:

For the Gnocchi: Make the Gnocchi: (see page 85)

(see page 85) Bring a large saucepan of water to a boil and drop the
gnocchi into the pan. Cook until the gnocchi float to the
top, about 2 minutes. Drain the gnocchi and set aside.
For the Butter Sauce:
Make the Sauce: In a large skillet, melt the butter on
4 T grass-fed butter medium high heat. Add the sage leaves and the chicken
2 sprigs fresh sage stock. Season with salt, black pepper, and lemon zest
and cook until the sauce is reduced by half, about 4
½ cup chicken stock
minutes.
⅛ t sea salt
Add the cooked gnocchi to the skillet and toss gently to
⅛ t black pepper coat with the sauce. Cook for about 2 minutes, stirring
1 T fresh lemon zest gently. Transfer the gnocchi to a plate and garnish each
plate with arugula leaves and sunflower seeds, if desired.
1 cup arugula
Sunflower seeds, for
garnish (optional)

99
 ZUCCHINI NOODLES
WITH MEATLESS
MUSHROOM SAUCE
Prep: 20 mins Cook: 20 mins Total: 40 mins Yield: 2 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 337 25g 25g 20g 4g 10g 8g

INGREDIENTS: METHOD:

¼ cup raw cashews Make the dairy-free “cheese”: In a food processor, add
the cashews and pulse until reduced to small crumbs.
1 T nutritional yeast
Add the nutritional yeast, garlic powder and salt; pulse
¼ t garlic powder again until combined. Set aside. (Alternatively, if dairy-
1 t Himalayan salt free cheese is not required, use ¼ cup grated mozzarella
cheese.)
1 T coconut oil
Make the sauce: In a saucepan heat the coconut oil over
½ onion, chopped
medium heat. Add the onion and garlic, and sauté for 2 to
2 garlic cloves, minced 3 minutes, until the onion is softened..
¾ cup shiitake Add the mushrooms and sauté for 10 minutes, continuing
mushrooms, finely to stir.
chopped
Add the tomato paste, oregano, cashew “cheese,” and
1¼ cups no-sugar-added salt to taste.
marinara sauce
Reduce the heat to medium-low and sauté for 10 to 12
1 T dried oregano minutes, until the sauce has thickened.
1 medium zucchini, Plate the zucchini noodles and top with the sauce.
spiralized (Alternatively, instead of the zucchini noodles, use
¼ cup fresh basil ½ batch Spaghetti recipe on page 75. Please note,
nutritional information will change.)
Garnish with fresh basil.

101
 ZUCCHINI NOODLES
WITH MEAT SAUCE
Prep: 10 mins Cook: 20 mins Total: 30 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 371 19g 24g 17g 7g 14g 28g

INGREDIENTS: METHOD:

1 lb lean grass-fed ground Make the sauce: In a large skillet, add the beef and cook
beef over medium heat until no longer pink. Remove the beef
from the pan and set aside.
1 T olive oil
Add the olive oil and heat over medium high heat. Add
¼ cup diced yellow onion
the onion and bell pepper and cook for 2 to 3 minutes, or
1 T diced bell pepper until the vegetables are softened. Add the tomato paste,
6 oz tomato paste diced tomatoes, and oregano, and stir. Add the beef and
stir to combine. Cook for 2 minutes. Season with black
2 (14-oz) cans diced
pepper and stir.
tomatoes
Serve the zucchini noodles topped with the meat
½ t dried oregano
sauce. (Alternatively, instead of the zucchini noodles,
Black pepper, to taste use 1 batch Spaghetti recipe on page 75. Please note,
4 zucchini, spiralized nutritional information will change.)

103
 PESTO SHRIMP PASTA
WITH ZUCCHINI
NOODLES
Prep: 7 mins Cook: 8 mins Total: 15 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 334 21g 8g 7g 2g 3g 29g

INGREDIENTS: METHOD:

2 medium-sized zucchini Preheat the oven to 400°F.

1 cup yellow and red bell Trim the ends of the zucchini and use a vegetable peeler
pepper, thinly sliced to peel it into long strips.
1 lb shrimp, peeled and In a large bowl, mix the zucchini strips, bell pepper,
deveined shrimp, garlic, lime juice, red chili flakes, salt, black
pepper, and olive oil.
2 garlic cloves, minced
On a large rimmed baking tray, spread the shrimp and
1 T lime juice
veggies mixture into an even layer.
½ t red chili flakes
Bake for 6 to 8 minutes until the veggies are slightly
Salt and black pepper, to tender and the shrimp is pink and opaque. Add the pesto
taste sauce to the shrimp linguini and toss to coat. Top with
2 T olive oil chopped parsley and serve.

⅓ cup Keto pesto sauce (Alternatively, to make with low-carb spaghetti, omit the
zucchini and prepare the remaining recipe accordingly.
Chopped fresh parsley, for
Make 1 batch Spaghetti Noodles recipe, page 75, cook
garnish
and toss with the shrimp and vegetables. Please note,
nutritional information will change.)

105
 CAJUN CHICKEN
PASTA WITH ZUCCHINI
NOODLES
Prep: 5 mins Cook: 15 mins Total: 20 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 260 14g 12g 9g 3g 5g 23g

INGREDIENTS: METHOD:

½ cup cashews (soaked In a blender, add the cashews and coconut milk. Blend
for 3 hours and drained) on high until the cashews are broken down and crumbly.
Set aside.
3 T unsweetened coconut
milk In a skillet, heat the olive oil over medium heat. Add
to the bell peppers and sauté for 5 minutes. Add the
½ T olive oil
chicken, salt, black pepper, garlic powder, onion powder,
1 red bell pepper, sliced cayenne pepper, paprika, oregano, and crushed red
into 1-inch strips pepper flakes. Cook for 5 minutes or until the chicken is
1 green bell pepper, sliced cooked through.
into 1-inch strips Stir in the diced tomatoes and blended cashews,
2 medium chicken breasts, covering the ingredients with the sauce. Cook for 5
sliced into thin strips minutes until the sauce thickens.

Salt and black pepper, to Turn off the heat, add the spiralized zucchini, and toss to
taste combine. (Alternatively, to make with low-carb spaghetti,
omit the zucchini and prepare the remaining recipe
1 t garlic powder
accordingly. Make 1 batch Spaghetti Noodles recipe,
1 t onion powder page 75, cook and toss with the Cajun chicken mixture.
1 t cayenne pepper Please note, nutritional information will change.)

1 t paprika Serve immediately.

1 t dried oregano
½ t crushed red pepper
flakes
2 plum tomatoes, diced
2 zucchini, spiralized

107
 GREEK PASTA
SALAD
Prep: 15 mins Cook: 0 mins Total: 15 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 209 18g 13g 9g 3g 5g 3g

INGREDIENTS: METHOD:

For the Salad: In a large bowl, add the spiralized zucchini, artichoke
2 medium zucchini, hearts, cucumber, sun-dried tomatoes, red onion, and
spiralized Kalamata olives and stir gently to combine.
In a small bowl, whisk the dressing ingredients.
½ cup artichoke hearts,
drained and halved Pour the dressing over the salad. Toss to coat the
zucchini noodles and vegetables with the dressing.
1 cup chopped cucumber
(Alternatively, to make with low-carb spaghetti, omit the
½ cup sun-dried tomatoes zucchini and prepare the remaining recipe accordingly.
packed in oil, drained, and Make 1 batch Spaghetti Noodles recipe, page 75, cook
julienned and toss with the vegetables and dressing. Please note,
½ cup thinly sliced red nutritional information will change.)
onion Refrigerate the salad until ready to serve.
⅓ cup pitted Kalamata
olives

For the Dressing:

¼ cup olive oil
2 T lemon juice
4 large basil leaves, finely
chopped
½ t sea salt
¼ t dried oregano
¼ t black pepper

109
 PASTA PRIMAVERA WITH
VEGGIE NOODLES
Prep: 5 mins Cook: 10 mins Total: 15 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 138 10g 11g 7g 4g 5g 4g

INGREDIENTS: METHOD:

3 T ghee or grass-fed In a large skillet, heat 1 tablespoon of ghee over medium

butter, divided heat for about 1 minute. Add the garlic, lemon zest,
1 t minced garlic lemon juice, and thyme and sauté for 2 minutes.
Add the remaining 2 tablespoons ghee, zucchini noodles,
1 t lemon zest
carrots, spinach, and asparagus. Use tongs to gently toss
1 T lemon juice the noodles to coat with the sauce. Cover and cook for 5
1 t dried thyme to 7 minutes, until tender.

4 cups spiralized zucchini Sprinkle on the sea salt and chopped basil. Serve hot.
noodles
1 cup shaved carrots
1 cup fresh spinach
2 cups sliced asparagus
½ t sea salt
⅓ cup chopped fresh basil

111
 SPAGHETTI SQUASH
PASTA WITH RED SAUCE
Prep: 20 mins Cook: 1 hr 10 mins Total: 1 hr 30 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 264 17g 24g 17g 7g 9g 6g

INGREDIENTS: METHOD:

1 spaghetti squash Preheat the oven to 350°F. Line a baking sheet with
2 T olive oil parchment paper.
Slice the squash in half and remove the seeds from the
1 T grass-fed butter
center of the squash. Place both halves onto the baking
1 onion, chopped sheet, flesh-side down. Bake for 45 minutes or until the
1 garlic clove, minced meat is tender. Let it cool before removing the squash
flesh with a fork, keeping the skin intact. Drizzle with 1
1 zucchini, cubed
tablespoon of the olive oil and the butter and toss lightly.
1 red bell pepper, cubed Set aside.
1 cup ​​mushrooms, sliced In a large skillet over medium heat, heat the remaining
½ cup artichoke hearts, 1 tablespoon olive oil over medium-high heat. Add the
drained and sliced onion and sauté until the onion is translucent.

1 T Italian seasoning Add the garlic, zucchini, bell pepper, mushrooms,

artichoke hearts, and Italian seasoning. Cook for 5
1 cup sliced pitted ​​black
minutes. Add the squash flesh, black olives, and
olives
tomatoes. Cook for 5 minutes and season with salt and
2 cups diced tomatoes black pepper.
Salt and black pepper, to Serve the mixture in the reserved squash skin and
taste garnish with fresh parsley and Parmesan cheese.
¼ cup chopped fresh
parsley
¼ cup grated Parmesan
cheese

113
 SPAGHETTI SQUASH
WITH BEEF AND
MUSHROOMS
Prep: 10 mins Cook: 40 mins Total: 50 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 353 22g 15g 11g 4g 5g 26g

INGREDIENTS: METHOD:

1 large spaghetti squash Preheat the oven to 400°F.

1 lb grass-fed ground beef Slice spaghetti squash in half lengthwise and with a large
spoon, scoop out seeds. Place the spaghetti squash
8 oz portobello
in a pan with enough water to cover the bottom of the
mushrooms, sliced
pan. Brush the squash with 1 tablespoon of the olive oil.
1 small white onion, sliced Transfer the squash to the oven and bake for 35 to 45
into strips minutes until tender.
1 T dried oregano In the meantime, in a large skillet, add the beef and
4 T chopped fresh basil, cook over medium heat until no longer pink. Add the
divided mushrooms and onion. Continue to break up any large
pieces of beef and cook for 10 minutes.
1 t fennel seed
Stir in the oregano, 2 tablespoons of the basil, fennel
½ t crushed red pepper
seed, red pepper flakes, sea salt, and garlic. Cook until
flakes
mushrooms and onions are tender and beef is cooked
1 t sea salt through, about 10 minutes.
1 t minced garlic Carefully remove the squash from the oven and transfer
2 T olive oil to a plate. With tongs, hold the squash and with a fork,
scrape out the squash strands into a bowl forming the
“spaghetti” noodles. Stir in the olive oil to coat. Season
with sea salt to taste.
Serve the beef mixture over the top of the squash
noodles or stir to incorporate. Top with the remaining 2
tablespoon basil and serve.

115
 GARLIC SPAGHETTI
SQUASH WITH KALE
Prep: 15 mins Cook: 1 hr 5 mins Total: 1 hr 20 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 167 12g 12g 10g 3g 4g 5g

INGREDIENTS: METHOD:

1 medium spaghetti Preheat the oven to 400°F. With a sharp knife, cut the
squash squash in half lengthwise. With a large spoon, scoop
out the seeds and discard. Place the halves on a
2 T + 2 t olive oil
rimmed baking sheet with the cut side up. Drizzle with 1
Salt and black pepper, to tablespoon of the olive oil and season with salt and black
taste pepper. Bake for 50 to 55 minutes or until the squash is
½ yellow onion, diced tender. Set aside to cool until it can be handled safely.

8 garlic cloves, minced With a fork, scrape the insides of the squash to shred the
strands.
4 (1-oz) Italian sausages,
diced Meanwhile, in a large skillet, heat 1 tablespoon olive oil
over medium heat. Add the onion and garlic and sauté
1 bunch kale, stems
for 4 to 5 minutes. Stir in the sausage and cook until
removed and shredded
browned, about 5 minutes.
¼ cup chicken bone broth
Stir in the kale and chicken broth and cook until the
1 t chili powder kale is wilted. Add the squash stands into and toss to
combine.
Drizzle with remaining 2 teaspoons olive oil and sprinkle
with chili powder. Add salt and black pepper to taste.
Serve warm.

117
 SWEET POTATO KALE
LASAGNA
Prep: 5 mins Cook: 1 hr 10 mins Total: 1 hr 15 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 396 26g 24g 21g 3g 7g 20g

INGREDIENTS: METHOD:

For dairy-free mozzarella: Make dairy-free mozzarella: In a small saucepan,

1 cup water bring the water to a boil. Add gelatin and stir. In a food
processor, combine all ingredients for the mozzarella
1 T gelatin
and pulse until smooth. Pour into an airtight container
1 t nutritional yeast and refrigerate for at least 4 hours. Once solid, grate the
1 cup raw cashews cheese. (Alternatively, if dairy-free cheese is not required,
use ½ cup shredded store-bought mozzarella. Note:
¼ t sea salt
nutritional information will vary.)
For dairy-free ricotta:
Make dairy-free ricotta: In a food processor, combine
1 cup cashews, soaked the drained cashews, water, basil, and salt and pulse
overnight and drained until creamy. (Alternatively, if dairy-free ricotta is not
3 T water required, use 1 cup store-bought ricotta. Note: nutritional
information will vary.)
½ t dried basil
Make the lasagna: Preheat the oven to 400°F. Heat a
¼ t sea salt
skillet over medium heat and add the beef, fennel seed,
For the lasagna: salt, and red pepper flakes. Cook for 8 minutes. Stir in the
1 lb grass-fed ground beef kale and remove from heat.

1 t ground fennel seed In the bottom of a 9- by 13-inch casserole dish, spread

1 cup marinara sauce. Arrange 1½ cups of sliced sweet
½ t sea salt
potatoes on top, overlapping slightly. Spread a layer
¼ t red pepper flakes of ricotta over the sweet potatoes and layer half of the
1 cup chopped kale cooked beef on top. Continue layering with the remaining
sweet potatoes, ground beef, and marinara sauce.
2 cups no-sugar-added
Sprinkle the top with mozzarella. Cover with foil and bake
marinara sauce, divided
for 50 minutes.
3 cups sliced sweet
Remove foil and bake for 10 minutes. Let cool for 10
potatoes, peeled and cut
minutes. Slice and garnish with basil.
to ¼-inch pieces, divided
¼ t garlic powder
2 T chopped fresh basil
119
 EGGPLANT LASAGNA
ROLL-UPS
Prep: 10 mins Cook: 45 mins Total: 55 mins Yield: 6 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 280 19g 21g 16g 5g 8g 10g

INGREDIENTS: METHOD:

2 medium eggplants Preheat the oven to 375°F.

peeled and sliced Line 2 baking sheets with parchment paper and brush
lengthwise ⅓-inch thick with 1 tablespoon of the olive oil.
3 T olive oil Arrange the eggplant slices on the prepared baking
Salt and black pepper, to sheet. Brush both sides of the eggplant slices with the
taste remaining 2 tablespoons olive oil and season with salt
and black pepper to taste. Bake for 25 minutes, or until
1 cup ricotta cheese
tender. Transfer to a rack to cool.
1 cup shredded mozzarella
In a bowl combine the ricotta, mozzarella, basil, lemon
2 T chopped fresh basil juice, garlic salt, nutritional yeast, salt, and black pepper
½ T lemon juice and stir to combine.

½ t garlic salt In an 11- by 7-inch casserole dish, pour the marinara

sauce and spread evenly.
1 T nutritional yeast
Spoon about 2 tablespoons of ricotta mixture on the
1 cup no-sugar-added
wider end of an eggplant strip and roll the strip up. Place
marinara sauce
each roll, seam side down, into the sauce. Repeat with
the remaining eggplant slices. Bake for 15 to 20 minutes.
Serve immediately.

121
 SPICY CUCUMBER
NOODLES
Prep: 15 mins Cook: 0 mins Total: 15 mins Yield: 4 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 158 14g 8g 5g 2g 5g 2g

INGREDIENTS: METHOD:

4 large English cucumbers, In a large bowl, add the cucumber, tomatoes, and
spiralized arugula.
½ cup cherry tomatoes, In another bowl, add the vinegar, olive oil, red pepper
halved flakes, orange juice, garlic powder, ginger, salt, and black
pepper. Whisk to combine.
1 cup baby arugula
Pour the dressing over the cucumber noodles and toss to
2 T rice vinegar
coat. Serve immediately.
¼ cup olive oil
1 t crushed red pepper
flakes
1 T orange juice
½ t garlic powder
½ t finely minced fresh
ginger
Salt and black pepper,
to taste

123
 snacks
Garlic Knots ..................................................................... 127
Cauliflower Breadsticks ............................................ 129
Churros with Chocolate Dip .................................... 131
Herb Garlic Crackers .................................................. 133
Crispy Flax Seed Crackers ....................................... 135
Golden Cauliflower Turmeric Flatbread .......... 137
Pretzels .............................................................................. 139
Coconut Yogurt Pound Cake .................................. 141
Cinnamon Donuts ........................................................ 145
 GARLIC KNOTS
Prep: 15 mins Cook: 20 mins Total: 35 mins Yield: 8 garlic knots

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 204 17g 4g 3g 1g 1g 10g

INGREDIENTS: METHOD:

2 cups shredded Preheat the oven to 350°F. Line a baking sheet with
mozzarella parchment paper.
4 T cream cheese In a small microwave-safe bowl, add the mozzarella and
cream cheese. Microwave on high for 1 minute or until
¾ cup finely ground
the cheese is melted.
almond flour
In a large bowl, combine the almond flour, baking
1½ t baking powder
powder, garlic powder, Italian seasoning, salt, and egg.
1 t garlic powder Mix well until a smooth dough forms.
1 t Italian seasoning Cut the dough into 8 pieces and roll each piece into a
⅛ t salt rope, about 1 inch thick. Form each piece of rolled dough
into a knot. Arrange the garlic knots on the prepared
1 large egg
baking sheet.
1 T grass-fed butter,
In a small bowl, combine the butter, oregano, Parmesan,
softened
and garlic. Brush each garlic knot with the butter mixture.
1 T chopped fresh oregano
Bake the garlic knots for 20 minutes or until golden
1 T fresh grated Parmesan brown. Serve warm.
cheese
2 garlic cloves, finely
chopped

127
 CAULIFLOWER
BREADSTICKS
Prep: 20 mins Cook: 30 mins Total: 50 mins Yield: 2 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 560 47g 17g 8g 9g 6g 22g

INGREDIENTS: METHOD:

4 cups cauliflower rice Preheat the oven to 375°F. Line a baking sheet with
parchment paper.
¼ cup white sesame seeds
In a large skillet, sauté the cauliflower rice over medium
¼ cup hemp seeds
heat for approximately 10 minutes, stirring with a wooden
2 large eggs spoon until cooked. Let cool for 5 to 10 minutes.
½ t salt Transfer the cauliflower rice to a cheesecloth or paper
3 T olive oil towel and squeeze out as much moisture as possible.

¼ cup chopped fresh In a large bowl, combine the riced cauliflower, sesame
parsley seeds, hemp seeds, eggs, and salt and stir until it forms a
smooth dough.
3 garlic cloves, minced
Transfer the mixture to the prepared baking sheet, and
use the back of a slotted spoon to flatten it down until it
is about ½ inch thick.
In a medium bowl, combine the olive oil, parsley, and
garlic and mix well. Brush the oil mixture on top of the
prepared “dough”.
Bake for 30 minutes until golden on the edges or crispy.
Cut into pieces and serve!

129
 CHURROS WITH
CHOCOLATE DIP
Prep: 15 mins Cook: 20 mins Total: 35 mins Yield: 2 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 517 39g 61g 13g 17g 8g 18g

INGREDIENTS: METHOD:

For the Churros: In a small bowl, add the coconut flour, almond flour,
xanthan gum, and salt and stir well to combine. Set aside.
½ cup coconut flour
In a large saucepan over medium-high heat, combine the
¾ cup finely ground
water, butter, cinnamon and monk fruit sweetener. Bring
almond flour
the mixture to a boil and remove it from the heat to cool.
½ t xanthan gum
Add the dry ingredients to the water mixture and stir
½ t salt together until combined. Add the egg and vanilla and mix
1 cup water until a dough forms.

2 T grass-fed butter Scoop the dough into a piping bag and pipe 3-inch long
pieces on parchment paper. Repeat with the remaining
½ t ground cinnamon
dough.
¼ cup monk fruit
Place the churros in an air fryer basket and cook at 330°F
sweetener
for 10 minutes. (Please note: For best results, use an air
1 large egg fryer. Alternatively, bake the churros in the oven at 350°F
½ t vanilla extract for about 10 minutes, or until golden brown.)
Remove from the basket and sprinkle with the 1
tablespoon of the cinnamon and 1 tablespoon of the
For the Coating:
monk fruit sweetener.
1 T ground cinnamon
Serve with keto chocolate hazelnut spread, if desired
1 T monk fruit sweetener
Keto chocolate hazelnut
spread, for dipping
(optional)

131
 HERB GARLIC
CRACKERS
Prep: 15 mins Cook: 30 mins Total: 45 mins Yield: 4 (6-cracker) servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 257 17g 17g 11g 5g 4g 9g

INGREDIENTS: METHOD:

3 T melted coconut oil Preheat the oven to 350°F. Prepare a large baking sheet
with a slip mat or parchment paper.
4 large eggs
In a large bowl, add the coconut oil, eggs, garlic powder,
½ t garlic powder
and herbes de Provence and stir to combine. Add the
1 T herbes de Provence coconut flour and tapioca flour. Mix together until the
½ cup coconut flour batter is thick and creamy.

¼ cup tapioca flour Spread the batter into a thin, square layer on the
prepared baking sheet using a baking spatula.
Bake for 10 minutes. Remove from the oven and with a
pizza cutter, cut the crackers into small squares.
Return the baking sheet to the oven and bake for 12
minutes. Flip each cracker individually and bake for 8
minutes, until slightly hard and golden brown.

133
 CRISPY FLAX SEED
CRACKERS
Prep: 25 mins Cook/Cool: 3 hrs Total: 3 hrs 25 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 127 11g 6g 2g 4g 1g 4g

INGREDIENTS: METHOD:

1 T olive oil Preheat the oven to 175°F and line 2 baking sheets with
parchment paper. Lightly grease the pans with olive oil
⅓ cup chia seeds
and set aside.
⅓ cup pumpkin seeds
In a large mixing bowl, combine the chia seeds, pumpkin
3 T sesame seeds seeds, sunflower seeds, flax seeds, and salt. Add water
3 T sunflower seeds and stir the mixture for 3 minutes to thicken. Set it aside
for 20 minutes to soak.
2 T ground flax seeds
Stir the mixture to combine and divide it evenly between
1 t coarse sea salt
the prepared baking sheets. Use the back of a rubber
1 cup water spatula to smooth it into a thin layer, about ⅛-inch thick.
Bake for 2 hours.
Remove the sheet pans from the oven and carefully
transfer the crackers onto a wire rack to cool. Cool for 1
hour or until they are completely firm. Break the finished
mixture into small crackers and serve with your favorite
dip.

135
 GOLDEN CAULIFLOWER
TURMERIC FLATBREAD
Prep: 10 mins Cook: 30 mins Total: 40 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 130 10g 5g 3g 2g 1g 7g

INGREDIENTS: METHOD:

2 cups raw riced Preheat the oven to 350°F. Line a baking sheet with
cauliflower parchment paper.
4 large eggs In a medium bowl, mix all ingredients until well
combined.
1 cup finely ground
almond meal Transfer mixture to the prepared baking sheet and evenly
press it into a rectangle about ¼-inch thick.
3 t turmeric powder
Bake at 350°F for 30 minutes, or until golden. Transfer to a
½ t sea salt
wire rack to cool completely.
Gently peel the parchment paper from the flatbread and
with a sharp knife, slice the flatbread into 8 pieces.
Store the bread in an airtight container in the refrigerator
for up to 1 week.

137
 PRETZELS
Prep: 20 mins Cook: 10 mins Total: 30 mins Yield: 5 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 165 13g 6g 2g 1g 1g 9g

INGREDIENTS: METHOD:

1 cup shredded mozzarella Preheat the oven to 400°F and line a baking tray with
cheese parchment paper.
½ oz cream cheese In a bowl combine the shredded mozzarella and the
cream cheese. Microwave for about 30 seconds until
1 egg
melted and blended together
½ cup finely ground
Add the egg, almond flour, baking powder, sweetener
almond flour
and yeast to the mixture and combine well. Form a
½ T baking powder dough.
1 T monk fruit sweetener With oiled hands, form the dough into a ball. Cut the
1 t active dry yeast dough into 5 pieces. Roll each piece into a log, about 18
inches long. Form a log into a pretzel by arranging one
Sea salt for topping
piece into a U shape. Take one top end of the U and loop
it around and down across the bottom. Repeat with the
other top of the U, crossing over the first one. Arrange the
pretzel onto the prepared baking sheet. Repeat with the
remaining 4 dough pieces.
In a small bowl beat the egg and use a pastry brush to tip
the pretzels with the egg wash. Sprinkle with some sea
salt then bake for 10 minutes or until golden brown.
Remove the pretzels from the oven and serve warm.

139
 MACADAMIA NUT
GRANOLA
Prep: 10 mins Cook: 30 mins Total: 40 mins Yield: 20 clusters

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 144 14g 4g 2g 2g 1g 3g

INGREDIENTS: METHOD:

1 cup raw hazelnuts Preheat the oven to 300ºF. Line a baking sheet with
parchment paper.
½ cup raw macadamia
nuts In a blender, place the hazelnuts, macadamia nuts,
pumpkin seeds, and sunflower seeds. Pulse several
¼ cup raw pumpkin seeds
times until they are coarsely chopped and resemble a
½ cup raw sunflower granola texture.
seeds
Transfer to a large bowl, and stir in the cinnamon, vanilla,
1 T cinnamon coconut oil, water, flax meal, coconut, and salt. Pour the
1 t pure vanilla extract mixture onto the prepared baking sheet and spread into
an even layer.
4 T coconut oil, melted
Bake for 20 minutes. Toss the mixture and continue
1 cup water
baking for 10 minutes, making sure not to overbake.
⅔ cup flax meal
Remove from the oven, and let the mixture cool on the
½ cup unsweetened baking sheet for 20 minutes at room temperature until
shredded coconut hardened.
¼ t sea salt Once hardened, break the granola into bite-sized
clusters. Transfer them into a Mason jar.
Store in the refrigerator for up to 30 days or in the freezer
for up to 60 days.

141
 COCONUT YOGURT
POUND CAKE
Prep: 10 mins Cook: 45 mins Total: 55 mins Yield: 8 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 212 19g 18g 3g 2g 2g 7g

INGREDIENTS: METHOD:

1¼ cups finely ground Preheat the oven to 350ºF. Line an 8-inch loaf pan with
blanched almond flour parchment paper.

1 t baking powder In a medium bowl, combine the almond flour, baking

powder, and salt. Whisk well and set it aside.
¼ t salt
In a large bowl, whisk the coconut oil and monk fruit
4 T coconut oil, room
sweetener together until it is light and fluffy. Add the
temperature
coconut yogurt, vanilla extract, and eggs, whisking to
½ cup powdered monk combine.
fruit sweetener
Sift the dry ingredients into the bowl with the wet
½ cup coconut yogurt ingredients and mix well to get a homogeneous batter.
1 t pure vanilla extract Pour the batter into the prepared loaf pan and bake for
4 eggs 40 to 45 minutes until the loaf is golden brown on the
surface. Allow the loaf to cool completely (approximately
30 minutes) before removing it from the pan and slicing.

143
 CINNAMON
DONUTS
Prep: 1 hr 25 mins Cook: 20 mins Total: 1 hr 45 mins Yield: 12 servings

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 208 19g 15g 3g 3g 2g 7g

INGREDIENTS: METHOD:

Donuts: Make the donuts: In a small bowl, stir together the

almond milk, 1 teaspoon of the monk fruit sweetener and
1 cup unsweetened
the yeast. Let sit for 10 minutes until foamy.
almond milk, lukewarm
In a large bowl, combine the remaining ½ cup monk fruit
½ cup monk fruit
sweetener, cinnamon, nutmeg, egg, butter, vanilla, and
sweetener, plus additional
almond flour. Add the yeast mixture. Mix and knead well
1t
for 5 minutes, until the dough is elastic and smooth. Place
2 t active dry yeast the dough in a bowl and let rise in a warm place until
½ t ground cinnamon doubled, about 30 minutes.

¼ t ground nutmeg Turn the dough onto a floured surface and gently roll out
to ½-inch thickness. With a 3-inch round cookie cutter,
1 large egg
cut 12 doughnuts. With a 1-inch round cookie cutter, cut
¼ cup unsalted grass-fed a hole in the center of each doughnut and remove at
butter, melted the center. Let the doughnuts rise for 30 minutes, until
1 t vanilla extract doubled in volume.

3 cups finely ground Preheat an air fryer to 350°F. Carefully transfer the
almond flour doughnuts to the air fryer and spray them with oil spray.
Bake for 5 minutes until golden brown. (For best results,
Oil spray
use and air fryer. However, if needed, alternatively,
preheat an oven to 350°F. Bake the doughnuts for 20
Cinnamon Topping: minutes or until lightly browned.)

1 t cinnamon Make the topping: In a small bowl, combine the

cinnamon and the monk fruit sweetener.
1 T monk fruit sweetener
Remove the doughnuts from the air fryer and
immediately dip them in the topping mixture. Transfer to
a rack to cool completely.

145
index.
A
Almond Flour Waffles ................................................................................................... 5
Almond Pancakes ............................................................................................................ 1
Apple Cinnamon Bread ............................................................................................... 49

B
Baked Lasagna with Meat Sauce ......................................................................... 91
Buttery Croissant .............................................................................................................. 17

C
Cajun Chicken Pasta with Zucchini Noodles ............................................... 107
Cauliflower Breadsticks .............................................................................................. 129
Cauliflower Gnocchi ....................................................................................................... 85
Cauliflower Lasagna Noodles ................................................................................ 79
Cauliflower Naan Bread .............................................................................................. 43
Cauliflower Toasts ............................................................................................................ 71
Cavatelli Noodles ............................................................................................................. 83
Cavatelli with Pesto Sauce .............................................................................................. 97
Cheesy Garlic Bread ............................................................................................................ 31
Chocolate Chip Zucchini Muffins ................................................................................. 15
Churros with Chocolate Dip ............................................................................................ 131
Cinnamon Donuts ................................................................................................................. 145
Cinnamon Waffles ................................................................................................................ 7
Cloud Bread ............................................................................................................................ 27
Cloud Garlic Bread ............................................................................................................... 33
Coconut Flour Banana Bread ......................................................................................... 53
Coconut Flour Biscuits ...................................................................................................... 37

146
Coconut Flour Chocolate Pancakes .......................................................................... 3
Coconut Yogurt Pound Cake .......................................................................................... 143
"Corn" Bread ............................................................................................................................. 61
Cranberry Orange Loaf ...................................................................................................... 51
Crispy Flax Seed Crackers ............................................................................................... 135

E
Eggplant Lasagna Roll-Ups ............................................................................................ 121
English Muffins ....................................................................................................................... 19
Everything Bagels ................................................................................................................ 11

F
Fettuccine Alfredo ............................................................................................................... 89
Fettuccine Noodles ............................................................................................................. 77
Focaccia ..................................................................................................................................... 25
French Baguette ................................................................................................................... 23
French Toast ............................................................................................................................ 9

G
Garlic Knots .............................................................................................................................. 127
Garlic Spaghetti Squash with Kale ............................................................................. 117
Gnocchi with Butter Sauce .............................................................................................. 99
Golden Cauliflower Turmeric Flatbread ................................................................... 137
Greek Pasta Salad ................................................................................................................ 109
Grilled Pizza ............................................................................................................................. 63

147
H
Hamburger Buns ................................................................................................................... 39
Herb Garlic Crackers ........................................................................................................... 133

M
Macadamia Nut Granola ................................................................................................... 141

N
No-Roll Tortillas .................................................................................................................... 47

O
Orange Cardamom Muffins with Glaze ..................................................................... 13

P
Pasta Primavera with Veggie Noodles ...................................................................... 111
Pesto Shrimp Pasta with Zucchini Noodles ........................................................... 105
Pita Bread .................................................................................................................................. 41
Pretzels ....................................................................................................................................... 139
Pumpkin Banana Bread .................................................................................................... 59
Pumpkin Ravioli ..................................................................................................................... 95

R
Raspberry Bread ................................................................................................................... 55
Ravioli Pasta ............................................................................................................................. 81
Rosemary Bread with Herb Dip ..................................................................................... 35

S
Sandwich Bread .................................................................................................................... 29
Spaghetti Noodles ............................................................................................................... 75
Spaghetti Squash with Beef and Mushrooms ....................................................... 115

148
Spaghetti Squash Pasta with Red Sauce ................................................................. 113
Spaghetti with Marinara .................................................................................................... 87
Spicy Cucumber Noodles ............................................................................................... 123
Spinach and Sausage Pizza ............................................................................................ 67
Spinach Ravioli ....................................................................................................................... 93
Sweet Potato Banana Bread .......................................................................................... 57

Sweet Potato Kale Lasagna ............................................................................................ 119

Sweet Potato Tortillas ........................................................................................................ 45

W
White Pizza ............................................................................................................................... 65

Z
Zucchini Noodles with Meat Sauce ............................................................................ 103
Zucchini Noodles with Meatless Mushroom Sauce .......................................... 101
Zucchini Toast ......................................................................................................................... 69

149
 DISCOVER MORE
PALEOHACKS COOKBOOKS
KETO AIR FRYER
Love fried foods like French fries, mozzarella sticks,
and fried chicken? Now you can eat all your favorite
fried foods and still burn fat at the same time with
our Keto Air Fryer Cookbook. Get 70 air fryer recipes
for coconut shrimp, onion rings, jalapeño poppers,
crispy chicken tenders, and more so you can enjoy
your favorite foods without the guilt and without the
weight gain.

Get your copy here:

https://mypaleorecipe.com/ketoairfryer-ia

KETO INSTANT POT

Want to make barbacoa beef, braised lamb shanks
with pine nuts, pork chili, beef stroganoff, chicken
cacciatore, chocolate fudge cake, and more without
spending more than 10 minutes in the kitchen? Get
60 “set it and forget it” recipes with the Keto Instant
Pot Cookbook today. Save time & energy in the
kitchen - and burn fat around the clock. This could be
the easiest way to start keto, lose weight, and cook
mouth-watering meals ever

Get your copy here:

https://mypaleorecipe.com/ketoinstantpot-ia
 KETO SLOW COOKER
Imagine coming home at 5 pm and having a fat-burning
dinner ready to eat... all you had to do was spend 5-15
minutes that morning throwing it into your slow cooker!
That’s exactly what you get in our brand-new, FREE
Keto Slow Cooker Cookbook. Get 80 mouth-watering
Keto recipes for breakfast, lunch, dinner, and dessert
that keep you in ketosis and help you torch fat. This
cookbook is perfect for anyone who is too busy to deal
with all the chopping, mixing, cooking, and cleaning of
the 5 o’clock scramble. Even busy parents can now get
dinner ready for the family—and lose weight—with the
Keto Slow Cooker Cookbook. Get yours FREE today!

Get your copy here:

https://mypaleorecipe.com/ketoslowcooker-ia

KETO SWEETS
Enjoy incredible fat-burning “ketofied” recipes like
mint chip ice cream, bacon-filled chocolate, and
favorites like chocolate chip cookie cake. Each recipe
contains no sugar, gluten, processed grains, or soy.
They’re Paleo-approved, and almost all of them can
even be made dairy-free or vegetarian-friendly. Best
of all, each one has less than 10g of net carbs, so you
can stay in ketosis no matter what. With the delicious
recipes in Keto Sweets, you can FINALLY enjoy your
favorite desserts while maintaining ketosis. Get your
free copy today—just pay for shipping!

Get your copy here:

https://mypaleorecipe.com/ketosweets-ia
PALEOHACKS RECIPE CLUB
Get a FREE cookbook gift when you join the PaleoHacks Recipe Club. The
PaleoHacks Recipe Club is a total system for long-term weight loss with paleo and
keto. While most men & women crash diet and fall off the bandwagon after a month
or two, the recipe club is a way to break through your plateau and maintain weight
loss for years. You can do this by cycling through paleo and keto recipes, so your
body has time to recover from keto but still stay healthy.

Every day, you’ll get a printable 8x11 recipe card with one of our delicious fat-burning
recipes. It will be either paleo or keto friendly. You’ll also get access to our recipe
club community where you can get support and advice. You’ll also get access to
expert cooking videos, VIP discounts, and access to 7+ more FREE keto and paleo
cookbooks sent to your doorstep for free. Try the PaleoHacks Recipe Club risk-free
for 14 days for just $1!

Join our weight-loss community here:

https://mypaleorecipe.com/recipeclub
KETO CARBS
COOKBOOK
Love carb-filled classic favorites like bread, pasta, pizza, muffins, bagels,
crackers, and pretzels, but can’t satisfy your cravings on the Keto diet? This Keto
Carbs Cookbook helps you to enjoy your guilty, carb-y, comfort food pleasures
while helping you slim down and lose weight on Keto!

Get 70+ recipes for cinnamon donuts... buttery croissants... cheesy garlic bread...
baked lasagna... pesto shrimp pasta... pretzels... and more. Enjoy your favorite
comfort food favorites without the guilt today.

SPAGHETTI WITH CRANBERRY BUTTERY

MARINARA ORANGE LOAF CROISSANT

BAKED WHITE FOCACCIA

LASAGNA PIZZA

KELSEY ALE PALEOHACKS LLC

www.KelseyAle.com www.blog.paleohacks.com