Often, thick cheesy sauces are made using flour and butter to make a roux. However, this recipe completely bypasses this process, which makes it easier to cook, and low-carb friendly. This sauce thickens naturally when the cream and cheese combines—just make sure to cook it down until the cheese is fully melted into the cream.

To make the sauce extremely rich and decadent, we like to add a little extra butter—about 2 tablespoons. Not only does this stop the sauce from becoming too thick, but it adds a delicious buttery flavor that goes so well with the cheesy sauce. 

How you flavor your alfredo sauce is completely up to you. One of our favorite ways, of course, is to add garlic. The classic herb simply tastes good with everything and adds depth to the flavor of the sauce. 

We also like to add nutmeg to our sauce, however, this is totally optional. Nutmeg is the secret ingredient to a good alfredo sauce, as it adds a warmth that counterbalances the cheese and garlic. While you don’t have to add it to make a great alfredo sauce, we believe it takes the flavor to a whole new level.

Yields 6 servings of Keto Alfredo Sauce

The Preparation

• 2 tablespoon unsalted butter
• 6 teaspoon fresh garlic, minced
• 1 1/2 cup heavy cream
• 1/2 cup grated parmesan cheese
• salt and pepper, to taste
• 1/2 teaspoon ground nutmeg

The Execution

1. Measure out and prepare all of the ingredients.

2. In a pan over medium heat, add the butter and minced garlic. Stir and cook until fragrant.

3. Stir in the heavy cream. Let this simmer for about 5 minutes. The mixture should become thick.

4. Reduce the heat to low. Add the parmesan cheese and stir. Whisk until all cheese is combined and everything is smooth.

5. Add in the salt and pepper and nutmeg. Stir until combined well.

6. Serve the alfredo sauce over chicken or cauliflower. Enjoy!

This makes a total of 6 servings of Keto Alfredo Sauce. Each serving comes out to be 277 calories, 27.7g fat, 2.9g net carbs, and 5.1g protein.

Print

Keto Alfredo Sauce

Total Time 15 minutes minutes

Servings 6 servings

Calories 277kcal

Ingredients

• 2 tablespoon unsalted butter
• 6 teaspoon fresh garlic minced
• 1 ½ cup heavy cream
• ½ cup grated parmesan cheese
• salt and pepper to taste
• ½ teaspoon ground nutmeg

Instructions

• Measure out and prepare all of the ingredients.
• In a pan over medium heat, add the butter and minced garlic. Stir and cook until fragrant.
• Stir in the heavy cream. Let this simmer for about 5 minutes. The mixture should become thick.
• Reduce the heat to low. Add the parmesan cheese and stir. Whisk until all cheese is combined and everything is smooth.
• Add in the salt and pepper and nutmeg. Stir until combined well.
• Serve the alfredo sauce over chicken or cauliflower. Enjoy!

Notes

This makes a total of 6 servings of Keto Alfredo Sauce. Each serving comes out to be 277 calories, 27.7g fat, 2.9g net carbs, and 5.1g protein.

Nutrition

Calories: 277kcal | Fat: 27.7g

The post Keto Alfredo Sauce appeared first on Ruled Me.

Here are a few tips to make sure that this is the best keto dip you have ever tried. First, make sure you use unsweetened almond milk. Not only does sweetened almond milk add unwanted carbohydrates (this is a keto recipe after all), but it will completely throw off the flavor of the sauce by adding sweetness. 

Next, make sure you shred your cheddar cheese yourself. Not only does freshly grated cheese result in a better flavor, but it also allows you to avoid all the starchy additives that can be found in pre-shredded cheese. 

If you manage to refrain from eating all the sauce in one go, it also makes great leftovers. Simply add a tablespoon of heavy cream when reheating to keep the sauce at the right consistency, and you are good to go!

This keto cheese sauce recipe couldn’t be easier to make. Simply throw everything in the pot, stir until it melts down, and serve! The sauce is best served piping hot to make sure the cheese stays melted. We love to eat ours with bell peppers, broccoli, or our favorite low-carb chips!

Yields 9 servings of Keto Cheese Sauce

The Preparation

• 2 tablespoon butter
• 2 teaspoon cream cheese
• 1/4 cup heavy cream
• 1/3 cup unsweetened almond milk
• 1 1/2 cup cheddar cheese

The Execution

1. Measure out and prepare all of the ingredients.

2. In a saucepan, add all of the ingredients over low heat.

3. Stir constantly.

4. Once everything is combined well, a bit thick, and hot, remove from heat.

5. Serve and enjoy!

This makes a total of 9 servings of Keto Cheese Sauce. Each serving comes out to be 140 calories, 12.9g fat, 1g net carbs, and 5.1g protein.

Print

Keto Cheese Sauce

Total Time 10 minutes minutes

Servings 9 servings

Calories 140kcal

Ingredients

• 2 tablespoon butter
• 2 teaspoon cream cheese
• ¼ cup heavy cream
• ⅓ cup unsweetened almond milk
• 1 ½ cup cheddar cheese

Instructions

• Measure out and prepare all of the ingredients.
• In a saucepan, add all of the ingredients over low heat.
• Stir constantly.
• Once everything is combined well, a bit thick, and hot, remove from heat.
• Serve and enjoy!

Notes

This makes a total of 9 servings of Keto Cheese Sauce. Each serving comes out to be 140 calories, 12.9g fat, 1g net carbs, and 5.1g protein.

Nutrition

Calories: 140kcal | Fat: 12.9g

The post Keto Cheese Sauce appeared first on Ruled Me.

Making the best low-carb lemon curd only requires four ingredients and a few easy steps. The tartness of the lemon is complimented by the sweetener, butter, and egg yolks. The fat from the butter gives the base of this recipe creamy and smooth texture, and the lemon’s zest gives the whole thing a zingy freshness.

A lot of keto recipes call for sour cream to add a smooth, rich flavor. However, this recipe doesn’t need sour cream as lemon juice and zest provide a similar taste.

It’s surprisingly easy to change a traditional recipe for lemon curd so that it doesn’t have any sugar added. If you’ve been making conventional recipes as a base for all your glazes, shortbread, or fillings, then this keto lemon curd recipe is a delicious way to stay in ketosis.

This recipe lightens up traditional lemon curd to just 1 g net carbs per serving, making it an ideal low-carb keto breakfast option. Also, lemon curd is a fantastic high-fat snack option, just by the spoonful.

You can store the lemon curd in a glass jar or sealable container in the refrigerator for up to 2 weeks. Try this lemon curd today, and have your friends and family raving about it.

Yields 12 servings of Keto Lemon Curd

The Preparation

• 1 cup butter
• 1/2 cup xylitol
• 1 medium lemon, zest of
• 1/2 cup lemon juice
• 6 large egg yolk

The Execution

1. Measure out and prepare all of the ingredients. *Please note xylitol is extremely toxic to dogs so be cautious when handling this ingredient*

2. In a saucepan over low to medium heat, melt the butter.

3. Add in the xylitol to the melted butter along with the lemon zest and lemon juice.

4. Whisk together so the xylitol dissolves.

5. Add in the egg yolks.

6. Whisk together until it gets thick.

7. Enjoy!

This makes a total of 12 servings of Keto Lemon Curd. Each serving comes out to be 169 calories, 17.6g fat, 2.1g net carbs, and 1.6g protein.

Print

Keto Lemon Curd

Total Time 20 minutes minutes

Servings 12 servings

Calories 169kcal

Ingredients

• 1 cup butter
• ½ cup xylitol
• 1 medium lemon zest of
• ½ cup lemon juice
• 6 large egg yolk

Instructions

• Measure out and prepare all of the ingredients. Please note xylitol is extremely toxic to dogs so be cautious when handling this ingredient
• In a saucepan over low to medium heat, melt the butter.
• Add in the xylitol to the melted butter along with the lemon zest and lemon juice.
• Whisk together so the xylitol dissolves
• Add in the egg yolks.
• Whisk together until it gets thick.
• Enjoy!

Notes

This makes a total of 12 servings of Keto Lemon Curd. Each serving comes out to be 169 calories, 17.6g fat, 2.1g net carbs, and 1.6g protein.

Nutrition

Calories: 169kcal | Fat: 17.6g

The post Keto Lemon Curd appeared first on Ruled Me.

To make the sauce, cook all the ingredients in a saucepan and then let it simmer for 15 minutes. Simple as that. To give this pizza sauce fantastic flavor, make sure you use a high-quality tinned tomato brand like San Marzano. And always use fresh garlic. If your sauce has high-quality, fresh ingredients, it will come out tasting much better. It’s also worth investing in a great olive oil to give your sauce an even better taste.

The pizza sauce can be stored for quite a while in the fridge or frozen, so make a big batch and you’ll have a go-to sauce to use for when you need to whip up a quick meal. Store it in small containers to make getting out a small amount easier.

If you’ve been looking for a simple pizza and pasta sauce recipe that can be made with a few ingredients, stores for a long time, and tastes amazing, this one’s worth trying out. The whole family will love it.

Yields 6 servings of Keto Pizza Sauce

The Preparation

• 28 ounce canned whole tomatoes, San Marzano
• 1 cup vegetable stock
• 1/4 cup olive oil
• 8 teaspoon fresh garlic, slivered crosswise
• 1 teaspoon kosher salt, or to taste
• Crushed red pepper flakes to taste
• 1/2 teaspoon dried oregano
• 2 teaspoon fresh basil, chopped

The Execution

1. Measure out and prepare all of the ingredients.

2. Slice the fresh garlic cloves crosswise in slivers.

3. Pour the canned whole tomatoes into a bowl. Smash the tomatoes with your hands to create bits.

4. Add olive oil to a frying pan over medium heat. Then add in the silvered garlic. Stir this around for a minute or so.

5. Add in the crushed tomatoes to the pan along with kosher salt, crushed red pepper flakes, dried oregano, and basil. Turn the temperature down to low and let simmer for 15 minutes, stirring occasionally. Once you see a yellow oil on the surface, the pizza sauce is done.

6. Serve and enjoy.

This makes a total of 6 servings of Keto Pizza Sauce. Each serving comes out to be 109 calories, 9.4g fat, 3.7g net carbs, and 1.3g protein.

Print

Keto Pizza Sauce

Total Time 30 minutes minutes

Servings 6 servings

Calories 109kcal

Ingredients

• 28 ounce canned whole tomatoes San Marzano
• 1 cup vegetable stock
• ¼ cup olive oil
• 8 teaspoon fresh garlic slivered crosswise
• 1 teaspoon kosher salt or to taste
• Crushed red pepper flakes to taste
• ½ teaspoon dried oregano
• 2 teaspoon fresh basil chopped

Instructions

• Measure out and prepare all of the ingredients.
• Slice the fresh garlic cloves crosswise in slivers.
• Pour the canned whole tomatoes into a bowl. Smash the tomatoes with your hands to create bits.
• Add olive oil to a frying pan over medium heat. Then add in the silvered garlic. Stir this around for a minute or so.
• Add in the crushed tomatoes to the pan along with kosher salt, crushed red pepper flakes, dried oregano, and basil. Turn the temperature down to low and let simmer for 15 minutes, stirring occasionally. Once you see a yellow oil on the surface, the marinara sauce is done.
• Serve and enjoy.

Notes

This makes a total of 6 servings of Keto Pizza Sauce. Each serving comes out to be 109 calories, 9.4g fat, 3.7g net carbs, and 1.3g protein.

Nutrition

Calories: 109kcal | Fat: 9.4g

The post Keto Pizza Sauce appeared first on Ruled Me.

The combination of fresh garlic, red tomato, onion, jalapeños, and cilantro is the perfect flavor boost, and it is 100% keto-friendly. Try it out for yourself – all it takes is these five ingredients and five minutes.

Is Salsa Keto?

Fresh tomato-based salsa is typically keto-friendly.

I say “typically” because some recipes, products, and restaurant-made salsas come with added sugar or fruit, which will significantly increase its carb content. This is why it is best to double-check the ingredients of whatever salsa you are making or eating.

With this keto salsa recipe, you’ll learn how to make it yourself without the sugar or fruit. All you’ll need is fresh, flavorful keto-friendly ingredients.

How to Make Keto-friendly Salsa (in 2 Steps)

Once you have your ingredients, you’re just two steps away for keto salsa:

1. Chop and mince — Chop the tomatoes and onions into large chunks, and mince the garlic for optimal flavor.
2. Pulse everything together — Put the salsa ingredients into your food processor and pulse until the desired consistency is reached.

To adjust the flavor, stop after every few pulses to taste and season the salsa with salt (and/or other desired spices/herbs).

What Other Ingredients Can I Add To My Keto Salsa?

You can easily customize your homemade salsa as well. Feel free to add or swap out some spices or herbs to switch up the flavor.

Oregano, chipotle peppers, shallots, cumin, red onion, lime juice, and serrano chiles are some examples of great keto-friendly salsa ingredients you can use to add another dimension of flavor.

You can also rework the recipe to make simple keto salsa verde (by replacing the red tomatoes with tomatillos) or chipotle salsa (from our huevos rancheros recipe)

How Long will Homemade Keto Salsa Last in the Fridge?

As long as it is stored in an airtight Mason jar, your keto salsa will last for about a week.

To make it last even longer, make sure you use the freshest possible ingredients and add in some lime juice.

You will know the salsa has gone bad when it has a strange smell, visible mold, or a significant darkening in color.

Can You Freeze Keto Salsa?

You can freeze this keto salsa, but I recommend cooking it first. This will help bring out some excess water and preserve the flavors a bit better.

To prep your homemade salsa for freezing, simmer on the stove for 10-45 minutes to reduce it down.

Then, let it cool and freeze in airtight containers or plastic freezer bags. After thawing, drain off any excess liquid and mix thoroughly before serving.

For best quality, eat your freezer-friendly keto salsa within two months.

Keto-friendly Foods to Serve With Your Homemade Salsa

This keto salsa can be used as a keto dip, condiment, or sauce for a wide range of keto meals. For some keto-friendly inspiration, here are a few of our favorite ways to have salsa on keto:

• Keto chips and salsa – Use the homemade salsa as a dip with low carb tortilla chips, keto cheese crisps, or low carb crackers.
• Keto taco topping — Whip up this quick salsa on taco night. For some keto-friendly taco ideas, check out our keto breakfast tacos, carne asada tacos, or fish tacos.
• Keto Carnitas topping — Slow-cooked pork keto tacos with salsa? Yes, please.
• Taco salad — Put some on your low carb taco salad for extra flavor.
• Keto salsa chicken — Add the homemade salsa to our king ranch chicken recipe or use it to elevate your keto chicken dish.
• Fish with salsa – Bake salmon or whitefish with keto salsa on top for a simple, delicious keto fish dish.

Yields 16 servings of Keto Salsa

The Preparation

• 4 medium vine tomatoes, halved, ~9 ounce
• 3/4 medium onion, roughly chopped
• 1 cup fresh cilantro
• 1 medium jalapeno, seeds and stem removed
• 3 teaspoon garlic, minced
• 1 tablespoon lime juice
• salt and pepper, to taste

The Execution

1. Gather and prep all ingredients.

2. Add ingredients to a food processor.

3. Pulse until desired consistency is reached.

4. Serve with your favorite snacks or as a condiment in a main dish!

This makes a total of 16 servings (~2 tbsp. per serving) of Keto Salsa. Each serving comes out to be 6.4 calories, 0.1g fat, 1.1g net carbs, and 0.3g protein.

Print

Homemade Keto Salsa

Total Time 5 minutes minutes

Servings 16 servings

Calories 6.4kcal

Ingredients

• 4 medium vine tomatoes halved, ~9 ounce
• ¾ medium onion roughly chopped
• 1 cup fresh cilantro
• 1 medium jalapeno seeds and stem removed
• 3 teaspoon garlic minced
• 1 tablespoon lime juice
• salt and pepper to taste

Instructions

• Gather and prep all ingredients.
• Add ingredients to a food processor.
• Pulse until desired consistency is reached.
• Serve with your favorite snacks or as a condiment in a main dish!

Notes

This makes a total of 16 servings (~2 tbsp. per serving) of Keto Salsa. Each serving comes out to be 6.4 calories, 0.1g fat, 1.1g net carbs, and 0.3g protein.

Nutrition

Calories: 6.4kcal | Fat: 0.1g

The post Homemade Keto Salsa appeared first on Ruled Me.

Unfortunately, taco seasoning packets and DIY recipes often come with unnecessary net carbs from added starches, flours, and/or sugar. This causes the carb counts to climb, making it difficult to fit into your keto lifestyle.

To keep your taco seasoning as keto-friendly as possible, it is best to make it yourself. Not only is it super easy, but all you need is a few simple ingredients (that you may already have in your kitchen).

Is Taco Seasoning Keto?

Most pre-made taco seasoning packets and mixes come with around 6 grams of net carbs per tablespoon. If you look at the ingredients, you’ll find the carb-ridden culprits, which often include sugar, corn starch, and maltodextrin.

It is best to avoid these pre-made products and ingredients on keto, especially when you consider how easy it is to make homemade sugar-free taco seasoning.

How to Make Homemade Keto Taco Seasoning

As you may have already guessed, this recipe is as simple as mixing dried herbs and spices together that are commonly used in Mexican cuisine. The only tricky part of DIY keto taco seasoning is finding the right ratios of ingredients (which why I wanted to share my favorite taco seasoning recipe with you).

The ingredient ratios we use in this recipe will provide you with plenty of savoriness and spice, with a bit of heat and smokiness.  We also added a touch of sweetness (from the erythritol) to help balance the flavors, so nothing overpowers your palate.

Feel free to adjust the ratios depending on the spices, herbs, and flavors you enjoy the most with your keto dish. A great addition is some dried chipotle pepper in place of the cayenne pepper.

How Much Keto Taco Seasoning Should You Use In Your Chicken, Beef, or Fish Dish?

Getting the best balance of taco seasoning in your keto meal is surprisingly easy.  Simply use one to two tablespoons of keto taco seasoning mix per pound of meat, adjusting as necessary to make it as flavorful as you prefer.

Whether you want taco seasoning for ground beef, steak, chicken, pork, or fish, the amount to use will be the same. Before adding the seasoning just make sure to brown your meat and cook it through. Then, you’ll add two tablespoons of the keto taco seasoning mix.

If there isn’t much liquid in the pan, add 1/4 cup water per pound of meat. Stir thoroughly and let it simmer until most of the water evaporates. If the flavor isn’t coming through as much as you’d like, add some extra salt or taco seasoning to taste.

How to Store Your Keto Taco Seasoning

Store your leftover taco seasoning in the same way as you would dried herbs and spices. To maximize freshness for up to a year, make sure you seal it in an airtight container and keep in a cool, dark, and dry place. A favorite storage method of mine is re-using empty spice jars so you can keep it in your spice cabinet for anytime you want to use this seasoning.

Since your keto taco seasoning will last throughout the year, feel free to scale up the recipe. This way you’ll always have this keto-friendly taco mix at the ready. Plus, this will free up extra time to make low-carb tortillas.

Yields 17 teaspoons of Keto Taco Seasoning

The Preparation

• 2 tablespoon chili powder
• 1 tablespoon salt
• 2 teaspoon cumin
• 1 1/2 teaspoon black pepper
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon erythritol
• 1/2 teaspoon onion powder
• 1/4 teaspoon cayenne pepper

The Execution

1. Prep all ingredients by measuring out each spice.

2. Add all spices into a bowl.

3. Stir together spices well.

4. Store in an air-tight container, or re-fill a used spice jar for future storage/usage.

This makes a total of 17 teaspoons of Keto Taco Seasoning. Each tablespoon comes out to be 12 calories, 0.5g fats, 1.1g net carbs, and 0.5g protein.

Print

Keto Taco Seasoning

Total Time 5 minutes minutes

Servings 17 servings

Calories 12kcal

Ingredients

• 2 tablespoon chili powder
• 1 tablespoon salt
• 2 teaspoon cumin
• 1 ½ teaspoon black pepper
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon erythritol
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper

Instructions

• Prep all ingredients by measuring out each spice.
• Add all spices into a bowl. Stir together spices well.
• Store in an air-tight container, or re-fill a used spice jar for future storage/usage.

Notes

This makes a total of 17 tablespoons of Keto Taco Seasoning. Each tablespoon comes out to be 12 calories, 0.5g fats, 1.1g net carbs, and 0.5g protein.

Nutrition

Calories: 12kcal | Fat: 0.5g

The post Keto Taco Seasoning appeared first on Ruled Me.

Most hummus products and recipes rely on chickpeas (garbanzo beans) — a legume with ~5 grams of net carbs per ounce. This renders what could be a keto-friendly dip into something that is difficult to fit into the keto diet.

Rather than avoiding hummus altogether, we’ve decided to convert it to the keto side. With this recipe, we’ll show you how to make keto hummus without the chickpeas.

Can I Eat Hummus on Keto?

The carb content will ultimately depend on what the primary ingredients are. Since it is traditionally made with chickpeas, most hummus varieties will not be keto-friendly.

The best way to have hummus on keto is by making it with low-carb ingredients. Today, you’ll learn how to do this by replacing chickpeas with roasted cauliflower.

The Secret to Keto-friendly Hummus: Roasted Cauliflower

One thing you’ll learn while following the keto diet is how versatile cauliflower is. You can use to convert most of your favorite high-carb foods into keto-friendly delicacies. This can be done with pizza crust, waffles, fried rice, and hummus.

With this recipe, you’ll experience its versatility as a keto chickpea alternative, providing your hummus with a satisfying level of creaminess and flavor.

How Long Will This Hummus Recipe Last in the Fridge and Freezer?

One of the best things about this recipe is that it is easy to scale up or make ahead, so you can have plenty of keto hummus stored and ready to go.

If you store it in the refrigerator, it’ll last for 4-7 days. Keeping it covered in an airtight container will help maximize freshness and storage time.

To keep your keto hummus from spoiling after a week in the fridge, you can freeze it in a freezer-safe airtight container. On average, it will last for 4-6 months when stored in this way.

The next time you want some hummus, simply thaw in your fridge or lunchbox, and it’ll be ready to eat in a few hours.

Customizing Your Keto Hummus: Fat, Flavor, and Texture

This recipe is easy to personalize as well. To make your hummus even more satisfying, try using the following tips:

• Adjust it to your desired consistency. You can decrease the thickness of your cauliflower hummus by adding some extra oil or water little by little. If you want to increase the fat content of your keto hummus, use more oil. Conversely, use water if you already eat enough fat on a daily basis.
• Change the flavor of your hummus. Creating your favorite flavor is as easy as adding an extra ingredient or two. For example, you can make red pepper hummus by blending in roasted red peppers or a basil pesto hummus by mixing in some keto pesto. Just make sure to include the macros from your additions along with this recipe’s macros.
• Use garnishes to enhance flavor and visual appeal. Another way to boost the quality of your hummus is by spreading it onto your dish, drizzling with olive oil, and topping it with fresh parsley, paprika, cracked pepper, and chopped kalamata olives (or any other low-carb ingredients that will add some extra color and flavor).

What to Eat With Your Homemade Keto Hummus

Though it is good on its own, your hummus will taste even better when you pair it with other keto foods and recipes. Here are some of my favorite hummus pairings:

For dipping:

• Low-carb vegetables (Broccoli, celery, bell pepper, and cucumber slices are all great keto-friendly veggies to try)
• Keto cheese chips
• Keto-friendly tortilla chips
• Keto pizza chips
• Sugar-free pepperoni
• Pork rinds
• Fried chicken skin
• Homemade crackers

You can also spread or serve keto hummus on your:

• Keto-friendly bread
• Low-carb salad
• Keto sandwich (instead of mayo or butter)

Yields 6 servings of Keto Hummus

The Preparation

• 16 ounce cauliflower florets
• 1/4 cup extra virgin olive oil, divided
• 1/2 cup tahini
• 3 cloves garlic, chopped
• 2 tablespoon lemon juice
• 1 teaspoon salt, or to taste
• 1/4 teaspoon paprika
• 2-4 tablespoon water, as needed for texture

The Execution

1. Pre-heat oven to 425F and prep ingredients.

2. Grease a non-stick baking sheet lightly, then toss cauliflower in half of the olive oil. Spread the cauliflower into a single layer so that each piece of cauliflower is touching the baking sheet.

3. Roast the cauliflower for 30-40 minutes or until browned and softened through.

4. In a blender or food processor, add the tahini, remaining olive oil, garlic, lemon juice, salt, paprika, roasted cauliflower, and 2 tablespoons of water. Blend the mixture together until a smooth paste appears, scraping down the sides as needed. Add more water to thin it out if out if needed, 1 tablespoon at a time.

5. Serve with your favorite crunchy low-carb side dishes (peppers, cucumber, pork rinds, homemade crackers) and enjoy!

Makes a total of 6 servings of Keto Hummus. Each serving comes out to be 218 calories, 20g fats, 5.7g net carbs, and 5g protein.

Print

Keto Hummus

Total Time 45 minutes minutes

Servings 6 servings

Calories 218kcal

Ingredients

• 16 ounce cauliflower florets
• ¼ cup extra virgin olive oil divided
• ½ cup tahini
• 3 cloves garlic chopped
• 2 tablespoon lemon juice
• 1 teaspoon salt or to taste
• ¼ teaspoon paprika
• 2-4 tablespoon water as needed for texture

Instructions

• Pre-heat oven to 425F and prep ingredients.
• Grease a non-stick baking sheet lightly, then toss cauliflower in half of the olive oil. Spread the cauliflower into a single layer so that each piece of cauliflower is touching the baking sheet.
• Roast the cauliflower for 30-40 minutes or until browned and softened through.
• In a blender or food processor, add the tahini, remaining olive oil, garlic, lemon juice, salt, paprika, roasted cauliflower, and 2 tablespoons of water. Blend the mixture together until a smooth paste appears, scraping down the sides as needed. Add more water to thin it out if out if needed, 1 tablespoon at a time.
• Serve with your favorite crunchy low-carb side dishes (peppers, cucumber, pork rinds, homemade crackers) and enjoy!

Notes

Makes a total of 6 servings of Keto Hummus. Each serving comes out to be 218 calories, 20g fats, 5.7g net carbs, and 5g protein.

Nutrition

Calories: 218kcal | Fat: 20g

The post Keto Hummus appeared first on Ruled Me.

Although there are some sugar-free Nutella-like products, they rarely match what I can make at home. In fact, my homemade keto Nutella is so good that I had to share the recipe with everyone.

With just five ingredients — most of which are commonplace in the keto kitchen — you can create your own keto-friendly chocolate hazelnut spread.

Can I Eat Nutella on Keto?

Nutella, the original sweetened hazelnut cocoa spread product, is not keto-friendly. It contains so much sugar that each serving has 21 grams of net carbs.

To ensure that your chocolate hazelnut spread is safe for keto, we recommend making it yourself.

With this recipe, you can eliminate over 90% of Nutella’s net carbs while enhancing its overall flavor. All you need is the right keto ingredients and a high powered blender or food processor.

Five Essential Keto Ingredients for Homemade Sugar-free Nutella Spread

To make this keto Nutella recipe, you’ll need:

• Hazelnuts — Getting them raw and roasting them yourself is best. However, if you want to save time and simplify the recipe, you can also use dry roasted hazelnuts. Just make sure the product has one ingredient: hazelnuts.
• Butter (or a flavorless, healthy oil) — 100% grass-fed, pasture-raised will be the healthiest, most flavorful type of butter. This Nutella recipe can also be made with plant-based keto oils, such as MCT oil, avocado oil, and high-oleic sunflower oil.

And three flavorings:

• Cocoa powder — Any product that is made of 100% cacao will do. Double-check the label to make sure it is non-alkalized and unsweetened.
• Vanilla extract — Look for a sugar-free extract to minimize the net carb content of your spread.
• Erythritol (or your preferred keto sweetener) — This will add sweetness to your Nutella spread without net carbs that’ll impair ketosis. Virtually any variety of erythritol will work, but powdered erythritol will yield the best texture.

How to Make Keto-friendly Nutella: Three Steps to Indulgence

To get the perfect texture for your keto Nutella spread,  it also crucial to follow the right sequence of steps:

1. Prepare and blend the hazelnuts. Roast, remove the skins, and blend until the nuts release their oils.
2. Blend in the rest of the ingredients. Add the keto sweetener, melted butter, vanilla extract, and cocoa powder.
3. Taste and adjust. After 1-2 minutes of blending, check the flavor and texture. If the spread is thicker than you would like, add extra melted butter or keto oil 1-2 teaspoons at a time until desired consistency is reached. If you’d like to enhance the flavor, feel free to add a pinch of salt or a small amount of extra flavorings.

And, of course, don’t forget to indulge and store the leftovers in an air-tight jar.  When stored in this way, it will last about a month at room temperature.

Adding Keto Nutella to Your Diet: How Much Can You Eat and What to Eat It With

Since this Nutella recipe has over 80% fat with only 1 gram of net carbs per tablespoon,  it is an incredible keto food.

Feel free to have it as a quick keto snack, as a topping for keto bread, muffins, cookies, cupcakes, & desserts, or as a way to add extra flavor and fat to your keto smoothies.

Keep in mind, however, that it is possible to slow your weight loss results by overindulging. This is because it can add so much fat to your diet that your body will be forced to put the brakes on fat loss.

If you’d like to indulge in your keto Nutella in a way that boosts your results, follow the recommendations in our guide to optimal fat intake.

Keto Nutella Substitution FAQs: Sweeteners, Vegan Nutella, and Other Flavors

One of the best things about this recipe is how easy it is to customize based on your ingredient preferences. Below we’ve included answers to the most common questions regarding keto Nutella:

Can I Use a Different Sweetener? Replacing Erythritol

Yes, you can — just make sure it is a keto-friendly option. For more about the best keto sweeteners, follow this link.

To find the right replacement ratio, use our keto sweetener substitution chart.

Can I Make It Without Butter? Dairy-free, Vegan Keto Nutella

Any relatively tasteless keto fat/oil will work.

The best butter substitutes for this recipe, in particular, are also 100% dairy-free and vegan. This includes MCT oil, coconut oil, avocado oil, and high-oleic sunflower oil.

MCT oil would be my top choice because it will boost ketosis more than the other oils and is relatively flavorless.

Can I Make This Using a Different Nut or Seed? Nut-free Nutella Option

Roasted hazelnut pairs so wonderfully with vanilla and chocolate that I don’t recommend swapping it out.

That being said, if you have a nut allergy and want to mimic the flavor of Nutella, roasted sunflower seeds kernels will be your best option. Simply replace the roasted hazelnuts with roasted sunflower seed kernels using a 1:1 ratio.

On the other hand, if you are looking to try a different type of nut-based spread, try following our homemade macadamia nut butter recipe instead.

The Preparation

• 2 cups hazelnuts, raw
• 1/2 cup erythritol/stevia mix, powdered
• 1/4 cup cocoa powder
• 2 tablespoon avocado oil
• 1 teaspoon vanilla extract

The Execution

1. Pre-heat oven to 400F. Line a baking sheet with parchment paper.

2. Spread hazelnuts on baking sheet. Roast in the oven for 8-10 minutes, or until browned and fragrant.

3. Once slightly cooled, place hazelnuts in a re-sealable container with the lid on and shake vigorously.

4. Repeat the process until all or most of the skins have been removed from the hazelnuts. You can alternatively rub the skins off yourself.

5. Place the hazelnuts into a food processor or blender. Process for 2-3 minutes until the nuts start to form a nut butter, scraping the sides as needed.

6. Add powdered erythritol/stevia blend, cocoa powder, avocado oil, and vanilla extract. Continue to process for 1-2 minutes or until the consistency resembles a smooth spread. The spread should be smooth and glossy.

7. Taste and adjust sweetener. You can add liquid stevia 2-3 drops at a time until you find a sweetness level you prefer. Store in an airtight container (for up to a month) and enjoy!

This makes a total of 32 tablespoons of Keto Nutella. Each tablespoon comes out to be 62 calories, 5.8g fats, 0.8g net carbs, and 1.3g protein.

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Keto Nutella: Sugar-free Hazelnut Spread

Total Time 20 minutes minutes

Servings 32 servings

Calories 62kcal

Ingredients

• 2 cup hazelnuts raw
• ½ cup erythritol/stevia mix powdered
• ¼ cup cocoa powder
• 2 tbsp avocado oil
• 1 tsp vanilla extract

Instructions

• Pre-heat oven to 400F. Line a baking sheet with parchment paper.
• Spread hazelnuts on baking sheet. Roast in the oven for 8-10 minutes, or until browned and fragrant.
• Once slightly cooled, place hazelnuts in a re-sealable container with the lid on and shake vigorously.
• Repeat the process until all or most of the skins have been removed from the hazelnuts. You can alternatively rub the skins off yourself.
• Place the hazelnuts into a food processor or blender. Process for 2-3 minutes until the nuts start to form a nut butter, scraping the sides as needed.
• Add powdered erythritol/stevia blend, cocoa powder, avocado oil, and vanilla extract. Continue to process for 1-2 minutes or until the consistency resembles a smooth spread. The spread should be smooth and glossy.
• Taste and adjust sweetener. You can add liquid stevia 2-3 drops at a time until you find a sweetness level you prefer. Store in an airtight container (for up to a month) and enjoy!

Notes

This makes a total of 32 tablespoons of Keto Nutella. Each tablespoon comes out to be 62 calories, 5.8g fats, 0.8g net carbs, and 1.3g protein.

Nutrition

Calories: 62kcal | Fat: 5.8g

The post Keto Nutella: Sugar-free Hazelnut Spread appeared first on Ruled Me.

I used half and half of allulose and erythritol. You may adjust the sweetness according to your preference.

Yields 30 servings of Keto Condensed Milk.

The Preparation

• 433 grams heavy whipping cream, about 15 ounces
• 28 grams salted butter, about 2 tablespoons
• 85 grams allulose, about 3 ounces
• 85 grams granulated erythritol, about 3 ounces

The Execution

1. Dump all the ingredients in a large, shallow, skillet. The larger the surface of the skillet, the faster the milk will condense or reduce.

2. Over medium-high heat, bring to a boil.

3. Reduce heat to medium-low and simmer until condensed by half, stirring every so often to prevent scorching. It will take about 15-20 minutes. You will notice that as your milk condenses the color will change from white to off-white, to a light golden color. You want slow, almost quiet bubbles as you reduce your mixture.

4. Knowing when to stop is tricky. When you start to see that the milk coats your spatula, but drips off effortlessly, you know that you are almost there. Give it another 5 minutes, stir, then remove from heat. The milk will continue to thicken as it cools. Make sure to stir every so often to homogenize the mixture. Look for thick and gooey. You know you’re at the right place when your milk coats the back of your spoon and does not drip — or it takes a good amount of licking to get it off your finger!

This fills a one-pint mason jar. Makes a total of 503 g (17 oz) or 30 servings (1 tbsp) of Keto Condensed Milk. Each serving comes out to be 56.77 Calories, 5.96g Fats, 0.54g Net Carbs, and 0.42g Protein.

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Keto Condensed Milk

This fills one-pint mason jar. Makes a total of 503 g (17 oz) or 30 servings (1 tbsp) of Keto Condensed Milk. Each serving comes out to be 56.77 Calories, 5.96g Fats, 0.54g Net Carbs, and 0.42g Protein.

Ingredients

• 433 g heavy whipping cream about 15 ounces
• 28 g salted butter about 2 tablespoons
• 85 g allulose about 3 ounces
• 85 g granulated erythritol about 3 ounces

Instructions

• Dump all the ingredients in a large, shallow, skillet. The larger the surface of the skillet, the faster the milk will condense or reduce.
• Over medium-high heat, bring to a boil.
• Reduce heat to medium-low and simmer until condensed by half, stirring every so often to prevent scorching. It will take about 15-20 minutes. You will notice that as your milk condenses the color will change from white, to off white, to a light golden color. You want slow, almost quiet bubbles as you reduce your mixture.
• Knowing when to stop is tricky. When you start to see that the milk coats your spatula, but drips off effortlessly, you know that you are almost there. Give it another 5 minutes, stir, then remove from heat. The milk will continue to thicken as it cools. Make sure to stir every so often to homogenize the mixture. Look for thick and gooey. You know you’re at the right place when your milk coats the back of your spoon and does not drip --- or it takes a good amount of licking to get it off your finger!

The post Keto Condensed Milk appeared first on Ruled Me.

On a ketogenic diet, a little bit of crunch is never a bad thing, either. These little guys will not only add flavor, but they will add a great texture to almost anything you put them with. The sweetness initially comes through on the pickles, which pairs well with many savory dishes to cut through the fattiness. This is followed by the acidity and heat, which perfectly complements the sweetness that is initially tasted.

They’re super simple to make, too. Just cut some cucumber up, throw some ingredients in a jar, and you’ll have them ready the next day!

Yields 10 servings of Fire and Ice Pickles

The Preparation

• 6 ounces cucumber
• ½ cup water
• ½ cup white vinegar
• ¼ cup erythritol
• ½ teaspoon red pepper flakes
• ½ teaspoon cayenne pepper
• ¼teaspoon celery seeds
• 2 tablespoons chopped white onion
• 15 drops liquid stevia
• Salt and pepper to taste

The Execution

1. Using a mandolin or a knife, cut cucumbers into thin slices.

2. Add water, vinegar, and erythritol, then mix together well.

3. Lastly, add the rest of the spices, Stevia,  and onion to the container.

4. Transfer pickles to a sealed jar and refrigerate for at least 12 hours.

This makes a total of 10 servings of Fire and Ice Pickles. Each serving comes out to be 12.56 Calories, 0.07g Fats, 0.77g Net Carbs, and 0.16g Protein.

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Fire and Ice Pickles

This makes a total of 10 servings of Fire and Ice Pickles. Each serving comes out to be 12.56 Calories, 0.07g Fats, 0.77g Net Carbs, and 0.16g Protein.

Ingredients

• 6 ounces cucumber
• ½ cup water
• ½ cup white vinegar
• ¼ cup erythritol
• ½ teaspoon red pepper flakes
• ½ teaspoon cayenne pepper
• ¼ teaspoon celery seeds
• 2 tablespoons chopped white onion
• 15 drops liquid stevia
• Salt and pepper to taste

Instructions

• Using a mandolin or a knife, cut cucumbers into thin slices.
• Add all ingredients into a container and seal.
• Refrigerate for at least 12 hours.

The post Fire and Ice Pickles appeared first on Ruled Me.