If you’re not much of a spicy fan, you can leave out the bird’s eye chili completely, or just a jalapeno pepper (or even a bell pepper) in its place. This is a great meal to prep ahead, too! Instead of frying the egg, I recommend hard-boiling it with a medium or soft yolk to pack for lunch. And although sardines are one of the best fish to eat, you could replace it for canned tuna if you’re not a fan.

Yields 2 servings of Low-Carb Asian-Inspired Sardine Bowls

The Preparation

• 8 ounce canned sardines in olive oil, drained
• 1/2 medium yellow onion, chopped
• 2 medium birds eye chili, diced
• 2 teaspoon fresh garlic, minced
• 2 teaspoon sesame oil
• 1 tablespoon soy sauce
• 2 teaspoon fish sauce
• 1 tablespoon avocado oil
• 8 ounce cauliflower rice
• 1 teaspoon avocado oil
• 2 large eggs

The Execution

1. Gather and prep all of your ingredients.

2. Combine the sardines, garlic, yellow onion, and birds eye chili.

3. Heat sesame oil in a saucepan over medium heat, then add in the sardine mixture once hot.

4. Add in the soy sauce and fish sauce to the sardine mixture. Allow to cook for a few minutes, stirring occasionally.

5. In a separate non-stick pan, add avocado oil and cauliflower rice on high heat. Cook until moisture is removed from the cauliflower, stirring frequently. About 5-6 minutes.

6. Plate up the sardines and cauliflower rice and set aside.

7. In the pan the cauliflower was in, add in the last amount of avocado oil, then add eggs and cook sunny side up. About 45-60 seconds. Season with salt.

8. Add the egg over the sardine bowl, then optionally garnish with chopped cilantro. Enjoy!

This makes a total of 2 servings of Low-Carb Asian-Inspired Sardine Bowls. Each serving comes out to be 479 calories, 32g fats, 7.3g net carbs, and 38.2g protein.

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Low-Carb Asian-Inspired Sardine Bowls

This makes a total of 2 servings of Low-Carb Asian-Inspired Sardine Bowls. Each serving comes out to be 479 calories, 32g fats, 7.3g net carbs, and 38.2g protein.

Course Main Course

Cuisine Asian

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 2 servings

Ingredients

• 8 ounce canned sardines in olive oil drained
• ½ medium yellow onion chopped
• 2 medium birds eye chili diced
• 2 teaspoon fresh garlic minced
• 2 teaspoon sesame oil
• 1 tablespoon soy sauce
• 2 teaspoon fish sauce
• 1 tablespoon avocado oil
• 8 ounce cauliflower rice
• 1 teaspoon avocado oil
• 2 large eggs

Instructions

• Gather and prep all of your ingredients.
• Combine the sardines, garlic, yellow onion, and birds eye chili.
• Heat sesame oil in a saucepan over medium heat, then add in the sardine mixture once hot.
• Add in the soy sauce and fish sauce to the sardine mixture. Allow to cook for a few minutes, stirring occasionally.
• In a separate non-stick pan, add avocado oil and cauliflower rice on high heat. Cook until moisture is removed from the cauliflower, stirring frequently. About 5-6 minutes.
• Plate up the sardines and cauliflower rice and set aside.
• In the pan the cauliflower was in, add in the last amount of avocado oil, then add eggs and cook sunny side up. About 45-60 seconds. Season with salt.
• Add the egg over the sardine bowl, then optionally garnish with chopped cilantro. Enjoy!

The post Low-Carb Asian-Inspired Sardine Bowls appeared first on Ruled Me.

Tuna is a rich source of omega-3 fatty acids, which are essential for heart health and brain function. Meanwhile, boiled eggs are packed with protein, vitamins, and minerals, making them a nutritious addition to any meal. Combined with crisp celery, tangy sour cream, and add-ins, this salad is a delicious and satisfying way to fuel your body while sticking to your low-carb lifestyle.

Yields 1 serving of Easy Keto Tuna Salad with Boiled Eggs

The Preparation

• 1 ounce celery stalks
• 2 medium green onion
• 3 ounce canned tuna, drained
• 1 tablespoon olive oil
• 1/2 medium lemon, zest and juice
• 1/4 cup sour cream
• 1 tsp Dijon mustard
• 1 ounce cherry tomatoes
• 2 large eggs
• salt and pepper, to taste

The Execution

1. Gather and prep all of your ingredients.

2. Place eggs into a small saucepan and cover with water. Bring water to a boil and let simmer for 6-7 minutes. Then place in ice-cold water immediately when done and set aside to peel.

3. While eggs are cooking, dice the celery and spring onion. Slice the cherry tomatoes.

4. Combine the tuna, olive oil, lemon zest and juice, sour cream, Dijon mustard, celery, green onion, and tomatoes.

5. Stir together well, then taste and season with salt and pepper as needed.

6. Peel the eggs and slice into halves or wedges. Optionally, scoop the tuna salad onto some butter lettuce leaves. Enjoy!

This makes a total of 1 serving of Easy Keto Tuna Salad with Boiled Eggs. The serving comes out to be 519 calories, 37.6g fats, 8.4g net carbs, and 36.3g protein.

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Easy Keto Tuna Salad with Boiled Eggs

This makes a total of 1 serving of Easy Keto Tuna Salad with Boiled Eggs. The serving comes out to be 519 calories, 37.6g fats, 8.4g net carbs, and 36.3g protein.

Prep Time 13 minutes minutes

Cook Time 7 minutes minutes

Total Time 20 minutes minutes

Servings 1 serving

Ingredients

• 1 ounce celery
• 2 medium green onion
• 3 ounce canned tuna drained
• 1 tablespoon olive oil
• ½ medium lemon zest and juice
• ¼ cup sour cream
• 1 tsp Dijon mustard
• 1 ounce cherry tomatoes
• 2 large eggs
• salt and pepper to taste

Instructions

• Gather and prep all of your ingredients.
• Place eggs into a small saucepan and cover with water. Bring water to a boil and let simmer for 6-7 minutes. Then place in ice-cold water immediately when done and set aside to peel.
• While eggs are cooking, dice the celery and spring onion. Slice the cherry tomatoes.
• Combine the tuna, olive oil, lemon zest and juice, sour cream, Dijon mustard, celery, green onion, and tomatoes.
• Stir together well, then taste and season with salt and pepper as needed.
• Peel the eggs and slice into halves or wedges. Optionally, scoop the tuna salad onto some butter lettuce leaves. Enjoy!

The post Easy Keto Tuna Salad with Boiled Eggs appeared first on Ruled Me.

I really like to make an accompanying savory mug cake to go along with these. Try to make a cylindrical 90-second mug bread, then cut into 3 or 4 slices. Fry each slice up in a pan (with some additional butter) and now you have some crispy “toast” to go along with your egg salad. If you’re trying to watch the calorie intake, feel free to spoon this over lettuce cups, wrap into collard greens, or just eat it straight from the bowl!

Yields 2 servings of Keto Smoked Salmon & Egg Salad

The Preparation

• 6 large eggs
• 4 ounce smoked salmon
• 5 tablespoon mayonnaise
• 2 tablespoon lemon juice
• 3-4 tablespoon fresh dill, chopped
• 2 tablespoon chives, chopped
• salt and pepper, to taste

The Execution

1. Hard-boil eggs using your preferred method. I used a hard-boil egg maker, but traditional hard-boiling works just fine.

2. Peel the eggs and then prep the ingredients by chopping eggs, finely mincing dill, and finely chopping chives.

3. Mix all of the ingredients together until well incorporated.

4. Optionally, make a 90-second mug bread in a cylindrical mug. Once cooled, cut into slices and fry up in butter to make a quick toast.

5. Serve as desired, garnishing with extra dill and chives. Enjoy!

This makes a total of 2 servings of Keto Smoked Salmon & Egg Salad. Each serving comes out to be 520 calories, 43g fats, 2.2g net carbs, and 30g protein.

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Keto Smoked Salmon & Egg Salad

This makes a total of 2 servings of Keto Smoked Salmon & Egg Salad. Each serving comes out to be 520 calories, 43g fats, 2.2g net carbs, and 30g protein.

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 520kcal

Ingredients

• 6 large eggs
• 4 ounce smoked salmon
• 5 tablespoon mayonnaise
• 2 tablespoon lemon juice
• 3-4 tablespoon fresh dill chopped
• 2 tablespoon chives chopped
• salt and pepper to taste

Instructions

• Hard-boil eggs using your preferred method. I used a hard-boil egg maker, but -traditional hard-boiling- works just fine.
• Peel the eggs and then prep the ingredients by chopping eggs, finely mincing dill, and finely chopping chives.
• Mix all of the ingredients together until well incorporated.
• Optionally, make a 90-second mug bread in a cylindrical mug. Once cooled, cut into slices and fry up in butter to make a quick toast.
• Serve as desired, garnishing with extra dill and chives. Enjoy!

Nutrition

Calories: 520kcal | Fat: 43g

The post Keto Smoked Salmon & Egg Salad appeared first on Ruled Me.

Although we use salmon in the recipe, you can opt to use canned tuna or if you’re not much of a fish fan, you can even use canned chicken! You can spice up the recipe however you’d like to – add in some grated jalapeno pepper for a kick, some smoked paprika for a smokey flavor, or add herbs to keep it fresh. This recipe comes together in under 30 minutes, so whatever you decide to do, you’ll have a satisfying lunch in no time.

Yields 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce

The Preparation

Zucchini Fritters:

• 15 ounce canned salmon, liquid drained
• 1 medium zucchini, grated
• 1/4 medium onion, grated
• 1 tablespoon ground psyllium husk powder
• 2 teaspoon garlic, minced
• 1 large egg
• 1 tablespoon mayonnaise
• 1/2 teaspoon lemon zest
• salt and pepper, to taste
• 3 tablespoon butter, for frying

Lemon Dipping Sauce:

• 3 tablespoon full-fat Greek yogurt
• 1 tablespoon mayonnaise
• 2 teaspoon lemon juice, fresh squeezed
• 2 teaspoon fresh dill, chopped

The Execution

1. Gather and prep all ingredients. You may want to wring out some of the zucchini to remove excess water from it. You can always add more liquid in if needed.

2. Pre-heat oven to 400F. Add all of the zucchini fritter ingredients (besides the butter) to a bowl.

3. Mix thoroughly, making sure that the psyllium husk is incorporated and not in lumps. The consistency should be moist, but dry enough to hold form.

4. Make the sauce by combining all of the sauce ingredients together. Mix and set aside.

5. Scoop the fritter mixture and form into patties to make frying easier.

6. In a pan over medium heat, add in some of the butter. Once bubbling, add in the fritters, making sure not to overcrowd the pan. Press the fritters down with a spatula or wooden spoon and cook in batches. You want each side to be golden before flipping.

7. When cooked, set the fritters on a baking sheet and keep them warm in the oven until all fritters are cooked.

8. Serve the fritters with sauce and enjoy!

This makes a total of 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce. Each serving comes out to be 427 calories, 28.1g fats, 4.5g net carbs, and 38.1g protein.

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Zucchini Salmon Fritters with Lemon Dill Sauce

This makes a total of 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce. Each serving comes out to be 427 calories, 28.1g fats, 4.5g net carbs, and 38.1g protein.

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 3 servings

Calories 427kcal

Ingredients

• Zucchini Fritters:
• 15 ounce canned salmon liquid drained
• 1 medium zucchini grated
• ¼ medium onion grated
• 1 tablespoon ground psyllium husk powder
• 2 teaspoon garlic minced
• 1 large egg
• 1 tablespoon mayonnaise
• ½ teaspoon lemon zest
• salt and pepper to taste
• 3 tablespoon butter for frying
• Lemon Dipping Sauce:
• 3 tablespoon full-fat Greek yogurt
• 1 tablespoon mayonnaise
• 2 teaspoon lemon juice fresh squeezed
• 2 teaspoon fresh dill chopped

Instructions

• Gather and prep all ingredients. You may want to wring out some of the zucchini to remove excess water from it. You can always add more liquid in if needed.
• Pre-heat oven to 400F. Add all of the zucchini fritter ingredients (besides the butter) to a bowl.
• Mix thoroughly, making sure that the psyllium husk is incorporated and not in lumps. The consistency should be moist, but dry enough to hold form.
• Make the sauce by combining all of the sauce ingredients together. Mix and set aside.
• Scoop the fritter mixture and form into patties to make frying easier.
• In a pan over medium heat, add in some of the butter. Once bubbling, add in the fritters, making sure not to overcrowd the pan. Press the fritters down with a spatula or wooden spoon and cook in batches. You want each side to be golden before flipping.
• When cooked, set the fritters on a baking sheet and keep them warm in the oven until all fritters are cooked.
• Serve the fritters with sauce and enjoy!

Nutrition

Calories: 427kcal | Fat: 28.1g

The post Zucchini Salmon Fritters with Lemon Dill Sauce appeared first on Ruled Me.

The buttery richness of ripe avocado pairs perfectly with the smoky saltiness of ham, while the delicate creaminess of gouda adds a luxurious touch. Nestled within crisp, refreshing butter lettuce leaves and topped with juicy slices of tomato, this sandwich is a testament to the power of simple, wholesome ingredients to create a truly satisfying meal. Whether enjoyed as a quick lunchtime treat or served as a crowd-pleasing appetizer, our low-carb sub sandwich is sure to become a favorite in your repertoire.

Yields 1 serving of Quick Ham & Cheese Keto Salad Sub

The Preparation

• 1 ounce butter lettuce leaves
• 3 ounce deli sliced ham
• 1 ounce deli sliced gouda cheese
• 2 ounce avocado, sliced thin
• 1 ounce tomato, sliced
• 1 tablespoon mayonnaise
• 2 teaspoon mustard

The Execution

1. Gather and prep all ingredients. To make the sub easier to handle, wrap in sandwich paper or crumpled parchment paper.

2. Lay 1/2 of the lettuce leaves out, overlapping each other, to form a base for the sub. Spread mayonnaise over the leaves.

3. Stack the ham, cheese, and avocado slices as desired.

4. Add the tomato slices, then spread mustard over the top of the sub. Season with salt and pepper to taste if desired.

5. Add the remaining lettuce leaves over the top to close off the sub.

6. Wrap as needed and enjoy immediately or on-the-go!

This makes a total of 1 serving of Quick Ham & Cheese Keto Salad Sub. The serving comes out to be 423 calories, 31.6g fats, 3.9g net carbs, and 28.2g protein.

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Quick Ham & Cheese Keto Salad Sub

This makes a total of 1 serving of Quick Ham & Cheese Keto Salad Sub. The serving comes out to be 423 calories, 31.6g fats, 3.9g net carbs, and 28.2g protein.

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 423kcal

Ingredients

• 1 ounce butter lettuce leaves
• 3 ounce deli sliced ham
• 1 ounce deli sliced gouda cheese
• 2 ounce avocado sliced thin
• 1 ounce tomato sliced
• 1 tablespoon mayonnaise
• 2 teaspoon mustard

Instructions

• Gather and prep all ingredients. To make the sub easier to handle, wrap in sandwich paper or crumpled parchment paper.
• Lay 1/2 of the lettuce leaves out, overlapping each other, to form a base for the sub. Spread mayonnaise over the leaves.
• Stack the ham, cheese, and avocado slices as desired.
• Add the tomato slices, then spread mustard over the top of the sub. Season with salt and pepper to taste if desired.
• Add the remaining lettuce leaves over the top to close off the sub.
• Wrap as needed and enjoy immediately or on-the-go!

Nutrition

Calories: 423kcal | Fat: 31.6g

The post Quick Ham & Cheese Keto Salad Sub appeared first on Ruled Me.

Unlike regular quesadillas, the only cooking required is to prepare the cheese “tortillas.” Once these have been prepared, you can set them aside and then mix together the ingredients required for the chicken mixture. We recommend rotisserie chicken for ultimate convenience (plus, we think it tastes amazing), but if you have some leftover chicken breast or thigh, simply shred them and add them to the mix.

Red onion and red bell pepper add some color and vibrancy to the mixture while also cutting through the mayonnaise’s creaminess. Cheese and chicken can be a relatively filling combination, so adding in a generous dose of vegetables can make it that much fresher. Don’t forget to serve them with a sprinkle of parsley or cilantro!

Yields 1 serving of Cheese Crusted Keto Quesadillas

The Preparation

• 1/2 cup cheddar cheese, shredded
• 1/2 cup mozzarella cheese, shredded
• 1/2 cup rotisserie chicken, shredded
• 1 tablespoon mayonnaise
• 1 tablespoon red onion, diced
• 1/4 red bell pepper, diced
• 1/4 teaspoon onion powder
• salt and pepper, to taste

The Execution

1. Gather and prep all ingredients.

2. Mix together the chicken, mayonnaise, onion powder, red onion, bell pepper, and salt and pepper to taste.

3. Mix the 2 cheeses together in a bowl.

4. In a non-stick pan over medium heat, add half of the cheese mixture, forming a circle. Allow to melt and crisp on the bottom. Remove from the pan and repeat with the other half of the cheese to form your “tortillas”.

5. Spoon the chicken mixture on top of one of the cheese “tortillas”, then cover with the other cheese “tortilla” to form the quesadilla.

6. Slice and serve. Enjoy!

This makes a total of 1 serving of Cheese Crusted Keto Quesadillas. The serving comes out to be 733 calories, 52.6g fats, 5.6g net carbs, and 58.2g protein. This is a great meal to break a fast with, or you can split it in half and share!

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Cheese Crusted Keto Quesadillas

Total Time 13 minutes minutes

Servings 1 serving

Calories 733kcal

Ingredients

• ½ cup cheddar cheese shredded
• ½ cup mozzarella cheese shredded
• ½ cup rotisserie chicken shredded
• 1 tablespoon mayonnaise
• 1 tablespoon red onion diced
• ¼ red bell pepper diced
• ¼ teaspoon onion powder
• salt and pepper to taste

Instructions

• Gather and prep all ingredients.
• Mix together the chicken, mayonnaise, onion powder, red onion, bell pepper, and salt and pepper to taste.
• Mix the 2 cheeses together in a bowl.
• In a non-stick pan over medium heat, add half of the cheese mixture, forming a circle. Allow to melt and crisp on the bottom. Remove from the pan and repeat with the other half of the cheese to form your "tortillas".
• Spoon the chicken mixture on top of one of the cheese "tortillas", then cover with the other cheese "tortilla" to form the quesadilla.
• Slice and serve. Enjoy!

Notes

This makes a total of 1 serving of Cheese Crusted Keto Quesadillas. The serving comes out to be 733 calories, 52.6g fats, 5.6g net carbs, and 58.2g protein.

Nutrition

Calories: 733kcal | Fat: 52.6g

The post Cheese Crusted Keto Quesadillas appeared first on Ruled Me.

Making this dish involves a few steps, but you will thank yourself for going to the trouble. You start by making the zucchini noodles and chopping the parsley and walnuts. Then you’ll lightly roast the nuts in a skillet, and mix the parsley with the cheese to make the coating for the fish. Remove the walnuts from the pan to coat the fish, then fry the fish to perfection with butter. 

When the fish is ready, give the zoodles a quick fry in the same pan that you cooked the fish. Then the fun part begins. This dish looks super impressive on the plate. Create a bed of zoodles and place the fish on top, followed by a drizzle of brown butter and roasted walnuts. Then serve it up and enjoy!

Beyond its aesthetic appeal and remarkable taste, we love the balance of nutrients in this dish. The ingredients provide a great source of essential vitamins and minerals that contribute to your overall well-being. This means you can enjoy this sophisticated meal guilt-free!

Yields 2 servings of Keto Parsley Cod with Walnut Zoodles

The Preparation

• 14 ounce cod fillets
• salt and pepper, to taste
• 4 tablespoon Parmesan cheese, shredded
• 2 tablespoon fresh parsley, chopped
• 3 1/2 ounce zucchini, spiralized
• 4 tablespoon butter
• 1 ounce walnuts, crushed
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder

The Execution

1. Gather and prep all ingredients. Season cod with salt and pepper to taste.

2. In a small bowl or mortar and pestle, crush the walnuts and set aside.

3. Mix together the parmesan cheese and parsley, then press cod into the mixture to coat as well as you can.

4. Add half of the butter into a pan over medium heat. Once bubbling, add in the cod fillets and cook until browned on both sides, about 2 minutes per side. Once done, remove from pan and set aside.

5. In the same pan, add the rest of the butter and turn the heat to medium-high. Add in the zoodles and season with garlic powder, onion powder, and salt and pepper to taste. Cook zoodles until tender, about 2-4 minutes. About 1-2 minutes before they are ready, add in the crushed walnuts and allow to toast in the butter as the zoodles cook.

6. Serve zoodles with the cod. Drizzle any remaining butter from the pan over the fish and zoodles. Enjoy!

This makes a total of 2 servings of Keto Parsley Cod with Walnut Zoodles. The serving comes out to be 569 calories, 37.9g fats, 2.9g net carbs, and 53.6g protein.

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Keto Parsley Cod with Walnut Zoodles

Prep Time 8 minutes minutes

Cook Time 10 minutes minutes

Total Time 18 minutes minutes

Servings 2 servings

Calories 569kcal

Ingredients

• 14 ounce cod fillets
• salt and pepper to taste
• 4 tablespoon Parmesan cheese shredded
• 2 tablespoon fresh parsley chopped
• 3 ½ ounce zucchini spiralized
• 4 tablespoon butter
• 1 ounce walnuts crushed
• 1 tablespoon olive oil
• ½ teaspoon onion powder
• ½ teaspoon garlic powder

Instructions

• Gather and prep all ingredients. Season cod with salt and pepper to taste.
• In a small bowl or mortar and pestle, crush the walnuts and set aside.
• Mix together the parmesan cheese and parsley, then press cod into mixture to coat as well as you can.
• Add half of the butter into a pan over medium heat. Once bubbling, add in the cod fillets and cook until browned on both sides, about 2 minutes per side. Once done, remove from pan and set aside.
• In the same pan, add the rest of the butter and turn heat to medium-high. Add in the zoodles and season with garlic powder, onion powder, and salt and pepper to taste.
• Cook zoodles until tender, about 2-4 minutes. About 1-2 minutes before they are ready, add in the crushed walnuts and allow to toast in the butter as zoodles cook.
• Serve zoodles with the cod. Drizzle any remaining butter from the pan over the fish and zoodles. Enjoy!

Notes

This makes a total of 2 servings of Keto Parsley Cod with Walnut Zoodles. The serving comes out to be 569 calories, 37.9g fats, 2.9g net carbs, and 53.6g protein.

Nutrition

Calories: 569kcal | Fat: 37.9g

The post Keto Parsley Cod with Walnut Zoodles appeared first on Ruled Me.

Crafting this delightful dish involves two simple steps. Begin by creating the tomato salad—chop the tomatoes and basil, placing them in a small bowl. Stir in the vinegar, olive oil, salt, and pepper, allowing the flavors to blend together. 

Set the salad aside as you move on to the second step. Place the slices of prosciutto on a plate. Unwrap the string cheese and wrap 1-2 slices of prosciutto around each piece of mozzarella. Serve immediately or refrigerate the salad if you’re not quite ready to eat it.

Not only is this dish super tasty, but it also provides a wealth of essential vitamins and minerals and plenty of protein. Make it a regular feature in your weekly lunch menu, and you’ll look forward to it every time. With its simplicity and nutritional benefits, this keto-friendly prosciutto-wrapped mozzarella with tomato salad is a winning choice. Give it a try today!

Yields 1 serving of Proscuitto Wrapped Mozzarella with Tomato Salad

The Preparation

• 1 1/2 ounce cherry tomatoes, chopped
• 1 tablespoon fresh basil, chopped
• 1 tablespoon olive oil
• 1/4 teaspoon apple cider vinegar
• salt and pepper, to taste
• 4 ounce sliced prosciutto
• 2 ounce mozzarella cheese string cheese

The Execution

1. Gather and prep all ingredients.

2. In a small bowl, mix tomatoes, basil, olive oil, apple cider vinegar, and salt and pepper to taste.

3. Lay out individual slices of prosciutto, then lay string cheese over the top.

4. Tightly roll the prosciutto around the mozzarella.

5. Serve together and enjoy!

This makes a total of 1 serving of Proscuitto Wrapped Mozzarella with Tomato Salad. The serving comes out to be 507 calories, 32.7g fats, 3.3g net carbs, and 47.5g protein.

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Proscuitto Wrapped Mozzarella with Tomato Salad

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Calories 507kcal

Ingredients

• 1 ½ ounce cherry tomatoes chopped
• 1 tablespoon fresh basil chopped
• 1 tablespoon olive oil
• ¼ teaspoon apple cider vinegar
• salt and pepper to taste
• 4 ounce sliced prosciutto
• 2 ounce mozzarella cheese string cheese

Instructions

• Gather and prep all ingredients.
• In a small bowl, mix tomatoes, basil, olive oil, apple cider vinegar, and salt and pepper to taste.
• Lay out individual slices of prosciutto, then lay string cheese over the top.
• Tightly roll the prosciutto around the mozzarella.
• Serve together and enjoy!

Notes

This makes a total of 1 serving of 90-Second Loaded Keto Egg Cups. The serving comes out to be 507 calories, 32.7g fats, 3.3g net carbs, and 47.5g protein.

Nutrition

Calories: 507kcal | Fat: 32.7g

The post Proscuitto Wrapped Mozzarella with Tomato Salad appeared first on Ruled Me.

Combining chicken, cauliflower, eggs, and butter, this one-pot wonder will satisfy your cravings and keep you in line with your keto goals. Immerse yourself in the light and silky broth that boasts the vibrant flavors of Greece, and experience the comfort and nourishment this soup brings.

Making the dish does involve a few steps, but the result is worth it. Begin by placing thinly sliced chicken thighs in a saucepan and adding chicken broth. Bring the mixture to a boil, then add a bouillon cube, garlic, and a bay leaf. 

Reduce the heat to medium and let it simmer for 10 minutes until the chicken is cooked. Remove the cooked chicken and the bay leaf while keeping the broth warm. You can then grate the cauliflower into the saucepan and add the butter.

Next, mix the eggs, one cup of stock, and lemon juice in a bowl, seasoning with salt and pepper. Remove the soup from the heat and gradually add the egg mixture, stirring continuously. 

Return the pot to low heat and let the soup simmer for a few minutes until it thickens slightly, making sure not to boil it to prevent curdling. Use an immersion blender or a hand mixer to blend the soup for a smooth consistency.

Finally, return the cooked chicken to the soup and serve in big bowls with a sprinkle of lemon zest and finely chopped dill. Enjoy!

Yields 4 servings of Keto Greek Lemon Egg Soup

The Preparation

• 16 ounce boneless, skinless chicken thighs
• 4 cups chicken broth
• 1 cube chicken bouillon cube
• 1 whole bay leaf
• 12 ounce cauliflower, riced
• 5 tablespoon butter
• 4 teaspoon minced garlic
• 4 large eggs
• 1 medium lemon, juice and zest
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
• salt and pepper, to taste

The Execution

1. Gather and prep all ingredients.

2. Add chicken thighs, broth, bouillon cube, bay leaf, and salt and pepper to taste into a pot. Bring the broth to a boil, then reduce and let simmer for 12 minutes. Once the chicken is cooked through, remove it from the pot and set aside.

3. Add cauliflower and butter to the pot and bring to a boil again.

4. While the soup is heating up, beat the eggs and lemon juice in a bowl until mixed well. Season with salt and pepper to taste.

5. Add a bowlful of soup into the eggs while slowly whisking to temper them.

6. Remove the soup from the heat, then add egg mixture into the soup while stirring continuously. Return soup to the heat and softly simmer for 2-3 minutes. Do not let the soup boil as this will curdle the eggs.

7. Mix the soup with a hand blender until smooth and all ingredients are incorporated. Return chicken back into the soup to warm through.

8. Serve while hot, garnishing with chopped dill and lemon zest.

This makes a total of 4 servings of Keto Greek Lemon Egg Soup. Each serving comes out to be 415 calories, 30.6g fats, 6.4g net carbs, and 29.9g protein.

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Keto Greek Lemon Egg Soup

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 415kcal

Ingredients

• 16 ounce boneless, skinless chicken thighs
• 4 cups chicken broth
• 1 cube chicken bouillon cube
• 1 whole bay leaf
• 12 ounce cauliflower riced
• 5 tablespoon butter
• 4 teaspoon minced garlic
• 4 large eggs
• 1 medium lemon juice and zest
• 1 tablespoon fresh dill chopped (or 1 teaspoon dried dill)
• salt and pepper to taste

Instructions

• Gather and prep all ingredients.
• Add chicken thighs, broth, bouillon cube, bay leaf, and salt and pepper to taste into a pot. Bring the broth to a boil, then reduce and let simmer for 12 minutes. Once the chicken is cooked through, remove it from the pot and set aside.
• Add cauliflower and butter to the pot and bring to a boil again.
• While the soup is heating up, beat the eggs and lemon juice in a bowl until mixed well. Season with salt and pepper to taste.
• Add a bowlful of soup into the eggs while slowly whisking to temper them.
• Remove the soup from the heat, then add egg mixture into the soup while stirring continuously. Return soup to the heat and softly simmer for 2-3 minutes. Do not let the soup boil as this will curdle the eggs.
• Mix the soup with a hand blender until smooth and all ingredients incorporated. Return chicken back into the soup to warm through.
• Serve while hot, garnishing with chopped dill and lemon zest.

Notes

This makes a total of 4 servings of Keto Greek Lemon Egg Soup. Each serving comes out to be 415 calories, 30.6g fats, 6.4g net carbs, and 29.9g protein.

Nutrition

Calories: 415kcal | Fat: 30.6g

The post Keto Greek Lemon Egg Soup appeared first on Ruled Me.

Start by preparing the ranch coleslaw. In a bowl, combine the crisp and crunchy ingredients. While most slaws include carrots, this one has been designed to be even more keto-friendly. To make the dressing, simply mix the ingredients until they are well combined. You can then coat the cabbage to ensure every bite is bursting with flavor.

Next, it’s time to prepare the chicken. Place the chicken on a plate or bowl alongside a generous serving of refreshing coleslaw. With its perfectly cooked and seasoned skin, the tender and flavorful chicken is a true delight. Paired with the zesty and creamy ranch coleslaw, every bite is a taste sensation.

This dish is perfect for making for yourself or as a family lunch. The whole family will appreciate the flavors and textures that combine to create a tasty and filling meal. Enjoy the simplicity of this meal that doesn’t compromise on taste or nutrition. With our easy chicken and ranch slaw lunch plate, you can have a wholesome, balanced, and delicious meal without spending hours in the kitchen.

Yields 1 serving of Easy Keto Chicken & Ranch Slaw Plate

The Preparation

• 5 ounce rotisserie chicken
• 3 ounce green cabbage, shredded
• 3 tablespoon ranch dressing
• 2 tablespoon mayonnaise
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon onion powder
• salt and pepper, to taste

The Execution

1. Gather and prep all ingredients. Shred the cabbage and portion out the rotisserie chicken and shred if desired.

2. Add cabbage and ranch dressing to a bowl.

3. Season cabbage with onion powder and salt and pepper to taste. Mix together lightly.

4. Add in the mayonnaise and apple cider vinegar. Optionally, sweeten with a small amount of stevia or preferred keto-friendly sweetener.

5. Mix the coleslaw together well. Taste and adjust seasonings as needed.

6. Plate the chicken with the coleslaw. Mix together if preferred and enjoy!

This makes a total of 1 serving of Easy Keto Chicken & Ranch Slaw Plate. The serving comes out to be 574 calories, 42g fats, 6.4g net carbs, and 40.9g protein.

Print

Easy Keto Chicken & Ranch Slaw Plate

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 574kcal

Ingredients

• 5 ounce rotisserie chicken
• 3 ounce green cabbage shredded
• 3 tablespoon ranch dressing
• 2 tablespoon mayonnaise
• 1 teaspoon apple cider vinegar
• ½ teaspoon onion powder
• salt and pepper to taste

Instructions

• Gather and prep all ingredients. Shred the cabbage and portion out the rotisserie chicken and shred if desired.
• Add cabbage and ranch dressing to a bowl.
• Season cabbage with onion powder and salt and pepper to taste. Mix together lightly.
• Add in the mayonnaise and apple cider vinegar. Optionally, sweeten with a small amount of stevia or preferred keto-friendly sweetener.
• Mix the coleslaw together well. Taste and adjust seasonings as needed.
• Plate the chicken with the coleslaw. Mix together if preferred and enjoy!

Notes

This makes a total of 1 serving of Easy Keto Chicken & Ranch Slaw Plate. The serving comes out to be 574 calories, 42g fats, 6.4g net carbs, and 40.9g protein.

Nutrition

Calories: 574kcal | Fat: 42g

The post Easy Keto Chicken & Ranch Slaw Plate appeared first on Ruled Me.