For this recipe, I chose chicken thighs because it is budget-friendly, tender, delicious, and pretty much foolproof.  We’re going to skewer them cause any food on a stick instantly translates to fun and festive.  Paired with a pepper and tomato flavored cauliflower rice, you will surely impress family and friends for a weekend get together that is tasty, healthy, sugar and gluten-free!

Yields 4 servings of Peri Peri Bowl

The Preparation

Peri Peri Marinade

• 2 medium red chiles
• 1 medium fresh green chile
• 1 teaspoon fresh garlic, minced
• ½ teaspoon salt
• ¼ teaspoon dried oregano
• 1 ½ teaspoons paprika
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar

Chicken Skewers

• 24 ounces boneless, skinless chicken thighs

Pepper and Tomato Cauliflower Rice

• 4 tablespoons butter
• 1 medium orange pepper
• 1 medium green onion
• 1 tablespoon tomato paste
• 1 teaspoon paprika
• 16 ounces cauliflower rice

The Execution

1. Using the broil function of your oven (alternatively, you can use the grill), roast the chili peppers until charred.  Set aside.

2. In a saucepan, add garlic, salt, and spices.  Add oil and vinegar.  Turn heat on to medium and simmer for 2-3 minutes.

3. Remove from heat.  Add chilies to the oil and allow to steep until cool.

4. Transfer to a blender or food processor and pulse until pureed and homogenous.

5. If using wooden skewers, soak in water for at least one hour.  In a ziplock bag, add chicken pieces, then cover with marinade.

6. Seal and refrigerate to marinate for at least one hour, a maximum of 24 hours.

7. Skewer chicken pieces.

8. Grill over coals, basting with marinade leftover in the ziplock bag.

Alternately, place a griddle pan in the oven and preheat to 400 degrees Fahrenheit. Once the oven is at temperature, set timer for 6 minutes.  Take the griddle pan out and cook the chicken on the dry griddle pan until seared on both sides.  Transfer the chicken to a baking sheet, return to the oven, and roast for 10-15 minutes or until cooked through.  Baste halfway with marinade leftover in the ziplock bag.

9. In a skillet over medium heat, melt the butter.  Saute bell pepper and white tips of the green onion until aromatic (save the green sections for plating.)

10. Add tomato paste and paprika.  Swirl to combine and to toast slightly or for about 30 seconds.

11. Add cauliflower rice.  Mix well.  Continue to cook until dry.

12. Plate with cauliflower rice on the bottom, chicken on top, and top with remaining green onion slices.

This makes a total of 4 servings of Peri Peri Bowl. Each serving comes out to be 487.25 Calories, 37.5g Fats, 7.25g Net Carbs, and 32.13g Protein.

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Peri Peri Bowl

This peri peri bowl combines delicious seared chicken skewers with crispy cauliflower rice. It makes my senses explode with it's charred and spicy goodness.

Prep Time 1 hour hour 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour 50 minutes minutes

Servings 4 servings

Calories 487.25kcal

Ingredients

Peri Peri Marinade:

• 2 medium red chiles
• 1 medium fresh green chile
• 1 teaspoon fresh garlic minced
• ½ teaspoon salt
• ¼ teaspoon dried oregano
• 1 ½ teaspoons paprika
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar

Chicken Skewers:

• 24 ounces boneless, skinless chicken thighs

Pepper and Tomato Cauliflower Rice:

• 4 tablespoons butter
• 1 medium orange pepper
• 1 medium green onion
• 1 tablespoon tomato paste
• 1 teaspoon paprika
• 16 ounces cauliflower rice

Instructions

• Using the broil function of your oven (alternatively, you can use the grill), roast the chili peppers until charred.  Set aside.
• In a saucepan, add garlic, salt, and spices.  Add oil and vinegar.  Turn heat on to medium and simmer for 2-3 minutes.
• Remove from heat.  Add chilies to the oil and allow to steep until cool.
• Transfer to a blender or food processor and pulse until pureed and homogenous.
• If using wooden skewers, soak in water for at least one hour.  In a ziplock bag, add chicken pieces, then cover with marinade.
• Seal and refrigerate to marinate for at least one hour, a maximum of 24 hours.
• Skewer chicken pieces.
• Grill over coals, basting with marinade leftover in the ziplock bag. Alternately, place a griddle pan in the oven and preheat to 400 degrees Fahrenheit. Once the oven is at temperature, set timer for 6 minutes.  Take the griddle pan out and cook the chicken on the dry griddle pan until seared on both sides.  Transfer the chicken to a baking sheet, return to the oven, and roast for 10-15 minutes or until cooked through. Baste halfway with marinade leftover in the ziplock bag.
• In a skillet over medium heat, melt the butter. Saute bell pepper and white tips of the green onion until aromatic (save the green sections for plating.)
• Add tomato paste and paprika.  Swirl to combine and to toast slightly or for about 30 seconds.
• Add cauliflower rice.  Mix well.  Continue to cook until dry.
• Plate with cauliflower rice on the bottom, chicken on top, and topped with remaining green onion slices.

Notes

This makes a total of 4 servings of Peri Peri Bowl. Each serving comes out to be 487.25 Calories, 37.5g Fats, 7.25g Net Carbs, and 32.13g Protein.

Nutrition

Calories: 487.25kcal | Fat: 37.5g

The post Peri Peri Bowl appeared first on Ruled Me.

These crepes are a little heavier than a traditional crepe but light enough to fill, fold, and sprinkle with no calorie powdered sweetener.  The trick to making keto crepes is to thin the batter to the correct consistency.  I always end up making mine a little thicker than seems comfortable to make flipping the crepe easier.  Each batch I make usually has a bit of fluctuation in the amount of liquid depending on how well I had measured my dry ingredients, so I always start with my basic recipe and add a tablespoon of liquid if necessary.

If you want a more traditional crepe and are not dairy-free, check out our original keto crepe recipe!

I love how easy these crepes are to throw in a blender and whip up before work in the morning!  By making them dairy-free and using coconut cream, they have a rich and creamy flavor that goes perfectly well with low carb fruit or even just a bit of dairy-free whipped cream!

When making your own dairy-free whipped cream, you want to remember that the colder the better.  Cool your bowl before whipping the cream and sweetener together and allow the can of coconut cream to cool overnight before attempting to whip it.  I have had many batches melt as I was cooking and had to pop them in the freezer to let the fats solidify again.  I love to keep a few cans in the refrigerator so that when I feel like making coconut whipped cream it is ready to go!

Yields 2 servings of Dairy-Free Keto Crepes

The Preparation

Crepes

• ¼ cup almond flour
• 2 tablespoons coconut flour
• ¼ teaspoon salt
• 4 large eggs
• 1/3 cup canned coconut milk

Dairy-Free Whipped Cream

• 12 ounces canned coconut milk, chilled overnight
• ½ cup powdered stevia/erythritol blend
• 3 medium strawberries, sliced

To get coconut cream, first put a can of full-fat coconut milk in the refrigerator overnight or for at least 12 hours to allow the fats to separate.  Open the can and pour out the liquid portion and what is left is pure coconut cream!

The Execution

1. Combine almond flour, coconut flour, salt, and eggs in a blender and mix until smooth.

2. Scrape the sides with a spatula and add room temperature coconut milk.  Blend until smooth.

3. Let the batter rest for about five minutes to finish absorbing any extra liquid.

4. Heat a non-stick skillet to medium.  Add approximately 2 tablespoons plus a bit more batter to the pan and gently tilt it from side to side until the batter spreads into a thin pancake.  It’s not an exact measurement because it will depend on your pan and how thin you want your crepe.

5. Once the sides have set, gently lift the edges and flip to cook on the other, about 30 seconds.  Place on a plate and repeat until the batter is gone.

6. Using the whisk attachment of a stand mixer or handheld electric mixer beat the cold coconut cream and sweetener together until creamy.

7. Fill crepes with dairy-free whipped cream and top with fresh strawberries.

This makes a total of 2 servings of Dairy-Free Keto Crepes. Each serving comes out to be 701.5 Calories, 65.95g Fats, 10.3g Net Carbs, and 22.35g Protein.

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Dairy Free Keto Crepes

These keto crepes will brighten your morning with dairy-free whipped cream. They're light enough to fold and sprinkle with no calorie powdered sweetener. 

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 2 servings

Calories 701.5kcal

Ingredients

Crepes

• ¼ cup almond flour
• 2 tablespoons coconut flour
• ¼ teaspoon salt
• 4 large eggs
• ⅓ cup canned coconut milk

Dairy-Free Whipped Cream

• 12 ounces canned coconut milk chilled overnight
• ½ cup powdered stevia/erythritol blend
• 3 medium strawberries sliced

Instructions

• Combine almond flour, coconut flour, salt, and eggs in a blender and mix until smooth.
• Scrape the sides with a spatula and add room temperature coconut milk.  Blend until smooth.
• Let the batter rest for about five minutes to finish absorbing any extra liquid.
• Heat a non-stick skillet to medium.  Add approximately 2 tablespoons plus a bit more batter to the pan and gently tilt it from side to side until the batter spreads into a thin pancake.  It's not an exact measurement because it will depend on your pan and how thin you want your crepe.
• Once the sides have set, gently lift the edges and flip to cook on the other, about 30 seconds.  Place on a plate and repeat until the batter is gone.
• Using the whisk attachment of a stand mixer or handheld electric mixer beat the cold coconut cream and sweetener together until creamy.
• Fill crepes with dairy-free whipped cream and top with fresh strawberries.

Notes

This makes a total of 2 servings of Dairy-Free Keto Crepes. Each serving comes out to be 701.5 Calories, 65.95g Fats, 10.3g Net Carbs, and 22.35g Protein.

Nutrition

Calories: 701.5kcal | Fat: 65.95g

The post Dairy Free Keto Crepes appeared first on Ruled Me.

For this recipe I used a baby greens mix from the store but if you can’t find that mixture even just baby kale, spinach, and a little romaine will go a long way with this delicious dish.  Alternatively for the cheese, you could also try chunks of brie or feta.  Each would taste equally as tasty.

Want to make it for work?  Just keep the balsamic vinegar separate and it should be good in the fridge for up to 3 days.

Yields 1 serving of Mushrooms & Goat Cheese Salad

The Preparation

• 1 tablespoon butter
• 2 ounces cremini mushrooms, sliced
• Salt and pepper, to taste
• 4 ounces spring mix
• 1 ounce cooked bacon, crumbled
• 1 ounce goat cheese, crumbled
• 1 tablespoon balsamic vinegar
• 1 tablespoon olive oil

The Execution

1. In a pan, heat up the butter on medium.

2. Sautee the mushrooms until they are soft and brown.  Season with salt and pepper to taste.

3. In the meantime, place the salad greens in a bowl.  Top with crumbled bacon and goat cheese.

4.  Once the mushrooms are done, mix them into the salad.

5. Whisk together the olive oil and balsamic vinegar in a small bowl.  Top your salad and serve.

This makes a total of 1 serving of Mushrooms & Goat Cheese Salad. Each serving comes out to be 513 Calories, 43.7g Fats, 8.7g Net Carbs, and 19.6g Protein.

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Mushrooms & Goat Cheese Salad

Wow - this is one amazing salad!  The best part is the mushrooms sauteed in butter.  They pair well with the balsamic vinegar dressing and crumbled goat cheese.

Prep Time 1 hour hour 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour 50 minutes minutes

Servings 1 serving

Calories 513kcal

Ingredients

• 1 tablespoon butter
• 2 ounces cremini mushrooms sliced
• Salt and pepper to taste
• 4 ounces spring mix
• 1 ounce cooked bacon crumbled
• 1 ounce goat cheese crumbled
• 1 tablespoon balsamic vinegar
• 1 tablespoon olive oil

Instructions

• In a pan, heat up the butter on medium.
• Sautee the mushrooms until they are soft and brown.  Season with salt and pepper to taste.
• In the meantime, place the salad greens in a bowl.  Top with crumbled bacon and goat cheese.
• Once the mushrooms are done, mix them into the salad.
• Whisk together the olive oil and balsamic vinegar in a small bowl.  Top your salad and serve.

Notes

This makes a total of 1 serving of Mushrooms & Goat Cheese Salad. Each serving comes out to be 513 Calories, 43.7g Fats, 8.7g Net Carbs, and 19.6g Protein.

Nutrition

Calories: 513kcal | Fat: 47.3g

The post Mushrooms & Goat Cheese Salad appeared first on Ruled Me.

The dressing uses anchovy fillets, giving it that classic flavor profile,  but if you can’t stand them then feel free to skip it.  Another tip is that if you can find jarred anchovies then use those instead of canned because then you won’t have to worry about using up the leftover fillets right away.  You can simply reseal the jar.

Yields 2 servings of Homemade Keto Caesar Salad

The Preparation

Salad

• 10 ounces boneless, skinless chicken breast
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 2 ounces cooked bacon
• 8 ounces romaine lettuce
• 1 ounce Parmesan cheese, grated

Dressing

• ½ cup mayonnaise
• 1 tablespoon Dijon mustard
• ½ medium lemon, zest and juice
• ½ ounce Parmesan cheese, grated
• 2 tablespoons finely chopped anchovy fillets
• 1 teaspoon minced garlic
• Salt and pepper, to taste

The Execution

1. Preheat oven to 350 degrees Fahrenheit.

2. Mix all dressing ingredients and blend or whisk together vigorously until combined. Set aside in the refrigerator.

3. Place chicken breasts into a baking dish and drizzle olive oil over the top and bottom of the chicken. Season with salt and pepper to taste, then bake for 20 minutes or until chicken is fully cooked through.

4. Assemble the salad with lettuce, chicken, bacon, and dressing. Top with grated parmesan cheese.

This makes a total of 2 servings of Homemade Keto Caesar Salad. Each serving comes out to be 997 Calories, 74.35g Fats, 4.9g Net Carbs, and 71.75g Protein.

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Homemade Keto Caesar Salad

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 29 minutes minutes

Servings 2 servings

Calories 997kcal

Ingredients

Salad

• 10 ounces chicken breast
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 ounces cooked bacon
• 8 ounces romaine lettuce
• 1 ounce Parmesan cheese grated

Dressing

• ½ cup mayonnaise
• 1 tablespoon Dijon mustard
• ½ medium lemon zest and juice
• ½ ounce Parmesan cheese grated
• 2 tablespoons anchovy fillets finely chopped
• 1 teaspoon minced garlic
• Salt and pepper to taste

Instructions

• Preheat oven to 350 degrees Fahrenheit.
• Mix together all dressing ingredients and blend together or whisk together vigorously until combined. Set aside in the refrigerator.
• Place chicken breasts into a baking dish and drizzle olive oil over the top and bottom of the chicken. Season with salt and pepper to taste, then bake for 20 minutes or until chicken is fully cooked through.
• Assemble the salad with lettuce, chicken, bacon, and dressing. Top with grated Parmesan cheese.

Notes

This makes a total of 2 servings of Homemade Keto Caesar Salad. Each serving comes out to be 997 Calories, 74.35g Fats, 4.9g Net Carbs, and 71.75g Protein.

Nutrition

Calories: 997kcal | Fat: 74.35g

The post Homemade Keto Caesar Salad appeared first on Ruled Me.

There’s some erythritol in the dressing to replace the sugar found in many broccoli salad recipes.  If you don’t like a sweeter dressing, then feel free to omit it entirely.  If you’re not able to eat dairy, then you could also skip the cheese, and it would still be great.  As you can see, this salad is versatile and can be easily changed to suit your tastes.

Yields 8 servings of Tangy Keto Broccoli Salad

The Preparation

• 2.5 pounds broccoli, cut into bite-size pieces
• 1/2 medium red onion, diced
• 1/2 cup pumpkin seeds
• 4 ounces cheddar cheese, cubed
• 3/4 cup mayonnaise
• 5 tablespoons erythritol
• 3 tablespoons apple cider vinegar
• Salt and pepper, to taste
• 6 ounces cooked bacon, crumbled

The Execution

1. In a bowl, combine the broccoli, diced red onion, pumpkin seeds, and cubed cheddar cheese.

2. In a separate bowl, combine the mayonnaise, erythritol, and apple cider vinegar.

3.  Add the mayonnaise mixture into the salad and stir well. Season with salt and pepper to taste then place into the refrigerator for at least 3 hours.

4. Add the crumbled, cooked bacon before serving.

This makes a total of 8 servings of Tangy Keto Broccoli Salad. Each serving comes out to be 386.75 Calories, 30.73g Fats, 8.33g Net Carbs, and 15.24g Protein.

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Tangy Keto Broccoli Salad

What could be better than this tangy broccoli salad with bacon, cheddar cheese, pumpkin seeds, and a tangy dressing? It’s a great salad or side dish, but since it requires no cooking, it’s also easy to prepare.

Prep Time 3 hours hours 10 minutes minutes

Total Time 3 hours hours 10 minutes minutes

Servings 8 servings

Calories 386.75kcal

Ingredients

• 2.5 pounds broccoli cut into bite-size pieces
• ½ medium red onion diced
• ½ cup pumpkin seeds
• 4 ounces cheddar cheese cubed
• ¾ cup mayonnaise
• 5 tablespoons erythritol
• 3 tablespoons apple cider vinegar
• Salt and pepper to taste
• 6 ounces cooked bacon crumbled

Instructions

• In a bowl, combine the broccoli, diced red onion, pumpkin seeds, and cubed cheddar cheese.
• In a separate bowl, combine the mayonnaise, erythritol, and apple cider vinegar.
• Add the mayonnaise mixture into the salad and stir well. Season with salt and pepper to taste. Place into the refrigerator for at least 3 hours.
• Add the crumbled, cooked bacon before serving.

Notes

This makes a total of 8 servings of Tangy Keto Broccoli Salad. Each serving comes out to be 386.75 Calories, 30.73g Fats, 8.33g Net Carbs, and 15.24g Protein.

Nutrition

Calories: 386.75kcal | Fat: 30.73g

The post Tangy Keto Broccoli Salad appeared first on Ruled Me.

This is another great base recipe that you can make your own every time you create it.  Other toppings you should try include bacon, keto croutons, chopped ham, grilled chicken, or even hard-boiled eggs.

Yields 2 servings of Keto Warm Kale Salad

The Preparation

Warm Salad

• 2 tablespoons butter
• 4 ounces kale
• 2 ounces feta cheese
• Salt and pepper, to taste

Dressing

• 4 tablespoons heavy whipping cream
• 1 teaspoon mayonnaise
• 1 teaspoon dijon mustard
• ½ teaspoon garlic

The Execution

1. Blend the heavy cream, mayonnaise, Dijon mustard, and garlic together until smooth.  Set aside.

2. Rinse the kale and chop into bite-size pieces.  Discard the stem.

3. Add the butter to a pan over medium heat.  Once hot, add the kale to the pan and quickly cook until a dark brown color comes out.  About 1-2 minutes.

4. Place cooked kale into a bowl.  Top with feta cheese and dressing.  Season with salt and pepper to taste.

This makes a total of 2 servings of Keto Warm Kale Salad. Each serving comes out to be 343 Calories, 33.7g Fats, 4.3g Net Carbs, and 6.25g Protein.

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Keto Warm Kale Salad

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 343kcal

Ingredients

Warm Salad

• 2 tablespoons butter
• 4 ounces kale
• 2 ounces feta cheese
• Salt and pepper to taste

Dressing

• 4 tablespoons heavy whipping cream
• 1 teaspoon mayonnaise
• 1 teaspoon dijon mustard
• ½ teaspoon garlic

Instructions

• Blend the heavy cream, mayonnaise, Dijon mustard, and garlic together until smooth.  Set aside.
• Rinse the kale and chop into bite-size pieces.  Discard the stem.
• Add the butter to a pan over medium heat.  Once hot, add the kale to the pan and quickly cook until a dark brown color comes out.  About 1-2 minutes.
• Place cooked kale into a bowl.  Top with feta cheese and dressing.  Season with salt and pepper to taste.

Notes

This makes a total of 2 servings of Keto Warm Kale Salad. Each serving comes out to be 343 Calories, 33.7g Fats, 4.3g Net Carbs, and 6.25g Protein.

Nutrition

Calories: 343kcal | Fat: 33.7g

The post Keto Warm Kale Salad appeared first on Ruled Me.

There’s no need to bust out the spiralizer or even the vegetable peeler because the zucchini is very simply chopped, which gives it a great chunky texture.  Try adding some rotisserie chicken and feta cheese for a heartier spin.  It’s vegetarian by default and can be made vegan if you use a vegan mayonnaise and butter substitute.

Yields 2 servings of Cold Zucchini Salad

The Preparation

• 16 ounces zucchini
• Salt, to taste
• 1 tablespoon butter
• Pepper, to taste
• 1.5 ounces celery, sliced
• 1 ounce green onion, chopped
• 0.5 cups mayonnaise
• 1 tablespoon chopped chives
• 1 teaspoon Dijon mustard

The Execution

1. Peel the zucchini and then slice in half length-wise. Use a spoon to scrape out the seeds of the zucchini. Chop zucchini into half-inch slices. Place the zucchini in a colander with salt to draw the water out. Leave for 5-10 minutes and then lightly press remaining water out of the zucchini.

2. Quickly sautee the zucchini in a pan with butter over medium heat. Season with salt and pepper to taste. Cook the zucchini until slightly softened, about 2-3 minutes. Remove from the heat and set aside to cool.

3. Once the zucchini is cooled, mix together the remaining ingredients into a bowl and serve.

This makes a total of 2 servings of Cold Zucchini Salad. Each serving comes out to be 469 Calories, 47.8g Fats, 5.2g Net Carbs, and 3.7g Protein.

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Cold Zucchini Salad

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 2 servings

Calories 469kcal

Ingredients

• 16 ounces zucchini
• Salt to taste
• 1 tablespoon butter
• Pepper to taste
• 1.5 ounces celery sliced
• 1 ounce green onion chopped
• 0.5 cups mayonnaise
• 1 tablespoon chopped chives
• 1 teaspoon Dijon mustard

Instructions

• 1. Peel the zucchini and then slice in half length-wise. Use a spoon to scrape out the seeds of the zucchini. Chop zucchini into half-inch slices. Place the zucchini in a colander with salt to draw the water out. Leave for 5-10 minutes and then lightly press remaining water out of the zucchini.
• 2. Quickly sautee the zucchini in a pan with butter over medium heat. Season with salt and pepper to taste. Cook the zucchini until slightly softened, about 2-3 minutes. Remove from the heat and set aside to cool.
• 3. Once the zucchini is cooled, mix together the remaining ingredients into a bowl and serve.

Notes

This makes a total of 2 servings of Cold Zucchini Salad. Each serving comes out to be 469 Calories, 47.8g Fats, 5.2g Net Carbs, and 3.7g Protein.

Nutrition

Calories: 469kcal | Fat: 47.8g

The post Cold Zucchini Salad appeared first on Ruled Me.

You can save time by making extra hard-boiled eggs or bacon when you cook them for other recipes.  That way, all you have to do is blanch the asparagus and create the dressing.  I like to have both in my fridge at all times.

Yields 2 servings of Keto Asparagus, Egg, and Bacon Salad

The Preparation

Salad

• 16 ounces asparagus spears
• 3 ounces bacon
• 2 large hard-boiled eggs, chopped

Dressing

• 2 tablespoons avocado oil
• 2 tablespoons red wine vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon minced garlic
• ½ teaspoon crushed red pepper flakes
• Salt and pepper, to taste

The Execution

1. Trim the asparagus, then chop into 1-2 inch segments.

2. Bring a pot of salted water to boil. Add the asparagus into the pot and boil for 3-4 minutes. Use a slotted spoon to remove the asparagus from the boiling water and transfer to a bowl filled with ice water to stop the cooking process.

3. Chop the bacon into small pieces and then cook in a pan over medium heat until rendered and crisp.

4. Add all of the dressing ingredients into a bowl along with the bacon fat from the pan that you cooked the bacon in. Whisk together vigorously to combine. Season with salt and pepper.

5. Assemble the salad by combining the asparagus, bacon, chopped hard-boiled eggs, and dressing. Mix together and serve.

This makes a total of 2 servings of Keto Asparagus, Egg, and Bacon Salad. Each serving comes out to be 481 Calories, 39.4g Fats, 5.35g Net Carbs, and 23.05g Protein.

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Keto Asparagus, Egg, and Bacon Salad

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 481kcal

Ingredients

Salad

• 16 ounces asparagus spears
• 3 ounces bacon
• 2 large hard-boiled eggs chopped

Dressing

• 2 tablespoons avocado oil
• 2 tablespoons red wine vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon minced garlic
• ½ teaspoon crushed red pepper flakes
• Salt and pepper to taste

Instructions

• Trim the asparagus, then chop into 1-2 inch segments.
• Bring a pot of salted water to boil. Add the asparagus into the pot and boil for 3-4 minutes. Use a slotted spoon to remove the asparagus from the boiling water and transfer to a bowl filled with ice water to stop the cooking process.
• Chop the bacon into small pieces and then cook in a pan over medium heat until rendered and crisp.
• Add all of the dressing ingredients into a bowl along with the bacon fat from the pan that you cooked the bacon in. Whisk together vigorously to combine. Season with salt and pepper.
• Assemble the salad by combining the asparagus, bacon, chopped hard-boiled eggs, and dressing. Mix together and serve.

Notes

This makes a total of 2 servings of Keto Asparagus, Egg, and Bacon Salad. Each serving comes out to be 481 Calories, 39.4g Fats, 5.35g Net Carbs, and 23.05g Protein.

Nutrition

Calories: 481kcal | Fat: 39.4g

The post Keto Asparagus, Egg, and Bacon Salad appeared first on Ruled Me.

You can chop the ingredients and mix the sauce beforehand for fast and easy lunches.  Very little prep and no cooking is required.  I think, like me, you’ll also decide that you don’t miss the bread.  It’s hard to miss it when you can still eat all the best parts of the sandwich!

Yields 4 servings of Keto Hoagie Lunch Bowl

The Preparation

Bowl

• 4 ounces cooked turkey, chopped
• 4 ounces Italian dry salami, chopped
• 4 ounces deli-sliced black forest ham, chopped
• 4 ounces Provolone cheese, cubed
• 2 ounces sharp cheddar cheese, cubed
• 2 ounces shredded spring mix lettuce
• 2.5 ounces cherry tomatoes, chopped
• 3.5 ounces cucumber, cubed
• 1 ounce banana peppers, chopped
• 0.25 medium red onion, diced

Sauce

• 4 tablespoons mayonnaise
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 0.5 teaspoon dried basil
• 0.75 teaspoon Italian seasoning
• Salt and pepper, to taste

The Execution

1. Prep together all of the bowl ingredients and place them into a bowl. Set aside.

2. Whisk together the sauce ingredients until thoroughly combined. Season with salt and pepper.

3. Combine the bowl and sauce ingredients. Mix together well, then serve.

This makes a total of 4 servings of Keto Hoagie Lunch Bowl. Each serving comes out to be 482.25 Calories, 37.3g Fats, 4.18g Net Carbs, and 31.18g Protein.

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Keto Hoagie Lunch Bowl

This easy lunch bowl combines all your favorite flavors from a Hoagie roll, but without any of the bread. 

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 482.25kcal

Ingredients

Bowl

• 4 ounces cooked turkey chopped
• 4 ounces Italian dry salami chopped
• 4 ounces deli-sliced black forest ham chopped
• 4 ounces Provolone cheese cubed
• 2 ounces sharp cheddar cheese cubed
• 2 ounces shredded spring mix lettuce
• 2.5 ounces cherry tomatoes chopped
• 3.5 ounces cucumber cubed
• 1 ounce banana peppers chopped
• 0.25 medium red onion diced

Sauce

• 4 tablespoons mayonnaise
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 0.5 teaspoon dried basil
• 0.75 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

• Prep together all of the bowl ingredients and place them into a bowl. Set aside.
• Whisk together the sauce ingredients until thoroughly combined. Season with salt and pepper.
• Combine the bowl and sauce ingredients. Mix together well, then serve.

Notes

This makes a total of 4 servings of Keto Hoagie Lunch Bowl. Each serving comes out to be 482.25 Calories, 37.3g Fats, 4.18g Net Carbs, and 31.18g Protein.

Nutrition

Calories: 482.25kcal | Fat: 37.3g

The post Keto Hoagie Lunch Bowl appeared first on Ruled Me.

We kept the seasoning simple with butter, salt, and pepper.  It’s nice to only have one pan to clean up and to know that you can get dinner on the table in just 20 minutes.  That makes this also an easy meal for batch cooking lunches.

Yields 2 servings of Keto Fried Chicken and Broccoli

The Preparation

• 9 ounces broccoli
• 3.5 ounces butter
• 10 ounces boneless, skinless, chicken thighs
• Salt and pepper, to taste

The Execution

1. Rinse broccoli and trim into smaller, bite-size pieces. Include the stems in your meal.

2. Add half of the butter to a pan (that can fit all ingredients) over medium-high heat.

3. Season the chicken with salt and pepper. Once the pan is hot, add chicken to the pan and cook until golden brown – about 5 minutes per side.

4. Add the broccoli and remaining butter to the pan and sautee for a few more minutes. Season with additional salt and pepper if desired.

5. Serve in a small bowl with all of the pan drippings. Use the broccoli to soak up the pan drippings.

This makes a total of 2 servings of Keto Fried Chicken and Broccoli. Each serving comes out to be 603 Calories, 53.45g Fats, 5g Net Carbs, and 27.5g Protein.

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Keto Fried Chicken and Broccoli

Juicy chicken thighs are pan-seared in melted butter, then broccoli is fried in the same pan to round out this healthy meal.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 servings

Calories 603kcal

Ingredients

• 9 ounces broccoli
• 3.5 ounces butter
• 10 ounces boneless, skinless chicken thighs
• Salt and pepper to taste

Instructions

• Rinse broccoli and trim into smaller, bite-size pieces. Include the stems in your meal.
• Add half of the butter to a pan (that can fit all ingredients) over medium-high heat.
• Season the chicken with salt and pepper. Once the pan is hot, add chicken to the pan and cook until golden brown - about 5 minutes per side.
• Add the broccoli and remaining butter to the pan and sautee for a few more minutes. Season with additional salt and pepper if desired.
• Serve in a small bowl with all of the pan drippings. Use the broccoli to soak up the pan drippings.

Notes

This makes a total of 2 servings of Keto Fried Chicken and Broccoli. Each serving comes out to be 603 Calories, 53.45g Fats, 5g Net Carbs, and 27.5g Protein.

Nutrition

Serving: 1 | Calories: 603kcal | Fat: 53.45g

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