This makes a BIG salad, so if you prefer smaller lunches or just need a lighter set of macros, feel free to split it up into 2 servings. The salad will save well, just re-toss when you’re ready to eat again. My favorite thing about this is how quick it is to make – just 5-10 minutes for prepping the veggies and tossing it together. You can’t beat it!

Yields 1 serving of Keto Mediterranean Sardine Salad

The Preparation

• 3 ounce mixed green salad
• 4 ounce canned sardines in olive oil, drained (reserve the oil)
• 1/4 medium red onion, diced
• 1/2 medium red bell pepper, diced
• 1 ounce cherry tomatoes, sliced
• 1 ounce black olives, sliced
• 2 tablespoons olive oil, reserved from sardines
• 1 tablespoon dijon mustard
• 1 teaspoon apple cider vinegar

The Execution

1. Gather and prep all of your ingredients.

2. Add all of the ingredients into a large bowl and top with the reserved oil. If there was not enough oil, you can add some extra olive oil.

3. Add in the vinegar and dijon vinegar, then toss the salad well. You want to get all of the ingredients well distributed.

4. Serve as a large salad or split as a lighter lunch or save for leftovers. Optionally finish with a squeeze of lemon juice and enjoy!

This makes a total of 1 serving of Keto Mediterranean Sardine Salad. The serving comes out to be 585 calories, 45.1g fats, 10.5g net carbs, and 31.7g protein.

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Keto Mediterranean Sardine Salad

This makes a total of 1 serving of Keto Mediterranean Sardine Salad. The serving comes out to be 585 calories, 45.1g fats, 10.5g net carbs, and 31.7g protein.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 servings

Ingredients

• 3 ounce mixed green salad
• 4 ounce canned sardines in olive oil drained (reserve the oil)
• ¼ medium red onion diced
• ½ medium red bell pepper diced
• 1 ounce cherry tomatoes sliced
• 1 ounce black olives sliced
• 2 tablespoons olive oil reserved from sardines
• 1 tablespoon dijon mustard
• 1 teaspoon apple cider vinegar

Instructions

• Gather and prep all of your ingredients.
• Add all of the ingredients into a large bowl and top with the reserved oil. If there was not enough oil, you can add some extra olive oil.
• Add in the vinegar and dijon vinegar, then toss the salad well. You want to get all of the ingredients well distributed.
• Serve as a large salad or split as a lighter lunch or save for leftovers. Optionally finish with a squeeze of lemon juice and enjoy!

The post Keto Mediterranean Sardine Salad appeared first on Ruled Me.

Using cucumber slices are easy, refreshing, and crunchy but if you prefer something different, try using our keto pesto crackers. And as always, if you aren’t a fan of sardines or you want to mix things up, you definitely can! Use canned tuna instead, use some chopped gherkins, or add sauerkraut for different tastes and textures.

Yields 4 servings of Keto Cucumber Sardine Stacks

The Preparation

• 1 medium celery stalk, chopped
• 1/2 small red onion, diced
• 8 ounce canned sardines in olive oil, drained
• 2 tablespoon mayonnaise
• 1/4 medium lemon, juice and zest
• 1/2 teaspoon dried dill
• salt and pepper, to taste
• 1 medium cucumber, thinly sliced

The Execution

1. Gather and prep all of your ingredients.

2. Add all of the ingredients (except for the cucumber) to a bowl.

3. Mix everything together well, tasting and seasoning with salt and pepper as needed.

4. Scoop the mixture onto the sliced cucumber.

5. Save in an airtight container, or serve immediately. Enjoy!

This makes a total of 4 servings of Keto Cucumber Sardine Stacks. Each serving comes out to be 179 calories, 11.9g fats, 2.8g net carbs, and 14.7g protein.

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Keto Cucumber Sardine Stacks

This makes a total of 4 servings of Keto Cucumber Sardine Stacks. Each serving comes out to be 179 calories, 11.9g fats, 2.8g net carbs, and 14.7g protein.

Course Salad

Cuisine Mediterranean

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Ingredients

• 1 medium celery stalk chopped
• ½ small red onion diced
• 8 ounce canned sardines in olive oil drained
• 2 tablespoon mayonnaise
• ¼ medium lemon juice and zest
• ½ teaspoon dried dill
• salt and pepper to taste
• 1 medium cucumber thinly sliced

Instructions

• Gather and prep all of your ingredients.
• Add all of the ingredients (except for the cucumber) to a bowl.
• Mix everything together well, tasting and seasoning with salt and pepper as needed.
• Scoop the mixture onto the sliced cucumber.
• Save in an airtight container, or serve immediately. Enjoy!

The post Keto Cucumber Sardine Stacks appeared first on Ruled Me.

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.

Whether you’re a fan of Thai food or simply looking to add some excitement to your weeknight dinner routine, this stir-fry is a perfect option for your next meal!

While we don’t get wok hei at home, using these tips will help you create the perfect stir fry:

1. Preheat Your Pan: Make sure your wok or pan is hot before adding the oil.
2. Flavor the Oil: Add slices of fresh garlic (and ginger), frying them briefly until they become fragrant.
3. Cut Uniformly: Ensure all ingredients are cut into similar sizes for even cooking.
4. Prep Ahead: Have all your ingredients chopped and sauces mixed before you begin cooking.
5. Use High Heat: Stir fry at very high heat and cook quickly for the best results.

Yields 4 servings of Keto Thai Turkey Stir Fry

The Preparation

Stir Fry Sauce:

• 2 tablespoon lime juice
• 1 tablespoon fish sauce
• 1 tablespoon sriracha Sauce
• 1 tablespoon soy sauce
• 1 tablespoon allulose, or sweetener of choice

Stir Fry Ingredients:

• 1 1/2 tablespoon avocado oil
• 3 teaspoon fresh garlic, minced
• 1/2 medium onion, thinly sliced
• 1 medium red bell pepper, thinly sliced
• 16 ounce lean ground turkey
• 1/2 cup fresh basil, finely chopped

Fried “Rice”:

• 2 tablespoon avocado oil
• 1 teaspoon sesame oil
• 3 teaspoon fresh garlic, minced
• 2 teaspoon fresh ginger, minced
• 300 gram cauliflower rice
• 1 1/2 tablespoon soy sauce

The Execution

1. Gather and prep all of your ingredients.

2. Add all of the stir fry sauce ingredients into a bowl, then stir to combine. Set aside.

3. In a pan over high heat, add the avocado oil for the stir fry. Once starting to smoke, add in the garlic and cook until fragrant. About 45 seconds.

4. Add in the onion and bell pepper, stir frying for 1-2 minutes until tender but crisp. Remove to a plate, leaving as much oil in the pan as you can, and set aside.

5. Add in the ground turkey and stir fry in the pan until cooked through, about 5 minutes. Break the turkey apart as it’s cooking.

Ready a second pan for the cauliflower. Add avocado oil and sesame oil to the pan over high heat.

6. Once turkey is starting to brown, add the vegetables and chopped basil into the pan. Stir fry for an additional 30-60 seconds until basil is wilted and fragrant.

7. Add in the stir fry sauce, stirring to incorporate, and cook for 1-2 more minutes until it’s absorbed. Set aside on low heat while you cook the cauliflower.

8. Once the oil is hot, add in the garlic and ginger for the cauliflower rice and cook until fragrant.

9. Add in the cauliflower rice, cooking until moisture is removed. Stir often, and add in the soy sauce about half-way through cooking.

10. Serve the cauliflower rice and turkey immediately. If you have leftovers, store in an airtight container for up to 4 days. Enjoy!

This makes a total of 4 servings of Keto Thai Turkey Stir Fry. Each serving comes out to be 413 calories, 26.8g fats, 8.4g net carbs, and 34.2g protein.

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Keto Thai Turkey Stir Fry

This makes a total of 4 servings of Keto Thai Turkey Stir Fry. Each serving comes out to be 413 calories, 26.8g fats, 8.4g net carbs, and 34.2g protein.

Course Main Course

Cuisine Thai

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Ingredients

Stir Fry Sauce:

• 2 tablespoon lime juice
• 1 tablespoon fish sauce
• 1 tablespoon sriracha Sauce
• 1 tablespoon soy sauce
• 1 tablespoon allulose or sweetener of choice

Stir Fry Ingredients:

• 1 ½ tablespoon avocado oil
• 3 teaspoon fresh garlic minced
• ½ medium onion thinly sliced
• 1 medium red bell pepper thinly sliced
• 16 ounce lean ground turkey
• ½ cup fresh basil finely chopped

Fried "Rice":

• 2 tablespoon avocado oil
• 1 teaspoon sesame oil
• 3 teaspoon fresh garlic minced
• 2 teaspoon fresh ginger minced
• 300 gram cauliflower rice
• 1 ½ tablespoon soy sauce

Instructions

• Gather and prep all of your ingredients.
• Add all of the stir fry sauce ingredients into a bowl, then stir to combine. Set aside.
• In a pan over high heat, add the avocado oil for the stir fry. Once starting to smoke, add in the garlic and cook until fragrant. About 45 seconds.
• Add in the onion and bell pepper, stir frying for 1-2 minutes until tender but crisp. Remove to a plate, leaving as much oil in the pan as you can, and set aside.
• Add in the ground turkey and stir fry in the pan until cooked through, about 5 minutes. Break the turkey apart as it's cooking.
• Ready a second pan for the cauliflower. Add avocado oil and sesame oil to the pan over high heat.
• Once turkey is starting to brown, add the vegetables and chopped basil into the pan. Stir fry for an additional 30-60 seconds until basil is wilted and fragrant.
• Add in the stir fry sauce, stirring to incorporate, and cook for 1-2 more minutes until it's absorbed. Set aside on low heat while you cook the cauliflower.
• Once the oil is hot, add in the garlic and ginger for the cauliflower rice and cook until fragrant.
• Add in the cauliflower rice, cooking until moisture is removed. Stir often, and add in the soy sauce about half-way through cooking.
• Serve the cauliflower rice and turkey immediately. If you have leftovers, store in an airtight container for up to 4 days. Enjoy!

The post Keto Thai Turkey Stir Fry appeared first on Ruled Me.

As with most egg-based recipes, you can customize these to fit your tastes. Use a different type of cheese, add different herbs, spice them up, or use add-ins. Anything from avocado cubes, sliced cherry tomatoes, bell peppers, mushrooms or spinach would be a great addition to change it up as you want! You can make these in advance, then eat cold or re-heat in the microwave for 30-40 seconds.

Yields 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups

The Preparation

• 2 ounce bacon, chopped
• 1/2 cup cheddar cheese, grated
• 4 large eggs
• salt and pepper, to taste
• 2 tablespoon chives, diced

The Execution

1. Gather and prep all of your ingredients.

2. Divide the bacon between 2 ramekins and place in the air fryer. Air fry at 400F for 7-10 minutes until crisp.

3. Add the cheese into the ramekins along with half of the chives.

4. Crack the eggs into the cups and season with salt and pepper as needed. Lightly scramble the eggs with a fork. Place back into the air fryer and cook for another 5-7 minutes or until eggs are cooked to preference.

5. Remove from air fryer, let cool, then top with remaining chives. Enjoy!

This makes a total of 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups. Each serving comes out to be 401 calories, 29.5g fats, 2.3g net carbs, and 29.1g protein.

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Keto Air Fryer Bacon, Egg, & Cheese Cups

This makes a total of 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups. Each serving comes out to be 401 calories, 29.5g fats, 2.3g net carbs, and 29.1g protein.

Prep Time 3 minutes minutes

Cook Time 17 minutes minutes

Total Time 20 minutes minutes

Servings 2 servings

Ingredients

• 2 ounce bacon chopped
• ½ cup cheddar cheese grated
• 4 large eggs
• salt and pepper to taste
• 2 tablespoon chives diced

Instructions

• Gather and prep all of your ingredients.
• Divide the bacon between 2 ramekins and place in the air fryer. Air fry at 400F for 7-10 minutes until crisp.
• Add the cheese into the ramekins along with half of the chives.
• Crack the eggs into the cups and season with salt and pepper as needed. Lightly scramble the eggs with a fork. Place back into the air fryer and cook for another 5-7 minutes or until eggs are cooked to preference.
• Remove from air fryer, let cool, then top with remaining chives. Enjoy!

The post Keto Air Fryer Bacon, Egg, & Cheese Cups appeared first on Ruled Me.

Since these are similar to meringues, you can store in an air-tight container but they will lose crispness the longer you keep them. Make sure that you try to avoid leaving them out as they will absorb moisture from the air and can go soggy if left out too long. If they do go soggy, you can re-bake in the oven at 200F for 10 minutes to dehydrate them again.

Yields 2 servings of Keto Puffed Cheese Snacks

The Preparation

• 3 large egg whites
• 1/8 teaspoon cream of tartar
• 2 tablespoon unflavored protein powder
• 1 cup grated Parmesan cheese
• 2 tablespoon chives, diced

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 340F.

2. Separate the egg yolks from the whites and add the whites to a bowl. Save the yolks for a different recipe or discard. Add in the cream of tartar.

3. Beat the egg whites until soft peaks form, then add in the protein powder. Continue beating until stiff peaks form.

4. Add in the grated parmesan and chives, then fold into the egg white mixture gently using a spatula.

5. Spoon the mixture onto a parchment paper lined baking sheet. Try to make each mound about 1 tablespoon big, making sure to leave room as they will double in size.

6. Place into the oven and bake for 5 minutes, then turn the temperature of the oven down to 140F. Allow to bake for an additional 40-45 minutes. Allow to cool, then serve!

This makes a total of 2 servings of Keto Puffed Cheese Snacks. Each serving comes out to be 281 calories, 14.8g fats, 2.9g net carbs, and 33.1g protein.

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Keto Puffed Cheese Snacks

This makes a total of 2 servings of Keto Puffed Cheese Snacks. Each serving comes out to be 281 calories, 14.8g fats, 2.9g net carbs, and 33.1g protein.

Course Snack

Cuisine American

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 2 servings

Ingredients

• 3 large egg whites
• ⅛ teaspoon cream of tartar
• 2 tablespoon unflavored protein powder
• 1 cup grated Parmesan cheese
• 2 tablespoon chives diced

Instructions

• Gather and prep all of your ingredients. Pre-heat oven to 340F.
• Separate the egg yolks from the whites and add the whites to a bowl. Save the yolks for a different recipe or discard. Add in the cream of tartar.
• Beat the egg whites until soft peaks form, then add in the protein powder. Continue beating until stiff peaks form.
• Add in the grated parmesan and chives, then fold into the egg white mixture gently using a spatula.
• Spoon the mixture onto a parchment paper lined baking sheet. Try to make each mound about 1 tablespoon big, making sure to leave room as they will double in size.
• Place into the oven and bake for 5 minutes, then turn the temperature of the oven down to 140F. Allow to bake for an additional 40-45 minutes. Allow to cool, then serve!

The post Keto Puffed Cheese Snacks appeared first on Ruled Me.

This recipe is absolutely perfect for customization. Decrease the heavy cream for lower calories and fat. Increase the greek yogurt or protein powder for added creaminess and protein. I love using a double chocolate protein powder for this, but if you prefer a strong chocolate taste, you can also add 2-3 teaspoons of cocoa powder. I topped with some peanuts and chopped low-carb chocolate for texture, but that’s completely optional.

Yields 1 serving of Chocolate Peanut Butter Protein Bowl

The Preparation

• 3/4 cup greek yogurt
• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• 4 tablespoon heavy cream

The Execution

1. Gather and prep all of your ingredients.

2. In a bowl, add all of the ingredients.

3. Mix everything together well, making sure there are no lumps.

4. Eat immediately or refrigerate until ready. Optionally garnish with peanuts and chopped low-carb chocolate. Enjoy!

This makes a total of 1 serving of Chocolate Peanut Butter Protein Bowl. The serving comes out to be 516 calories, 31.7g fats, 10.9g net carbs, and 47.8g protein.

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Chocolate Peanut Butter Protein Bowl

This makes a total of 1 serving of Chocolate Peanut Butter Protein Bowl. The serving comes out to be 516 calories, 31.7g fats, 10.9g net carbs, and 47.8g protein.

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 servings

Ingredients

• ¾ cup greek yogurt
• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• 4 tablespoon heavy cream

Instructions

• Gather and prep all of your ingredients.
• In a bowl, add all of the ingredients.
• Mix everything together well, making sure there are no lumps.
• Eat immediately or refrigerate until ready. Optionally garnish with peanuts and chopped low-carb chocolate. Enjoy!

The post Chocolate Peanut Butter Protein Bowl appeared first on Ruled Me.

When choosing the breakfast sausage, try to avoid added gluten in the ingredients list. Any type of sausage can work with this, so if you prefer spicier varieties, feel free to use them! Vegetables can also be adjusted to fit your tastes – zucchini, eggplant, red cabbage, kale, or even green beans could be used. This works great for leftovers, too. Simply store in an airtight container for up to 3 days.

Yields 4 servings of Any-time Keto Breakfast Casserole

The Preparation

• 1/2 medium red onion, sliced
• 1/4 medium green cabbage, sliced
• 2 cups cremini mushrooms, sliced
• 10 ounce frozen spinach, thawed
• 16 ounce breakfast sausage
• 3 tablespoon olive oil
• 14 ounce canned tomatoes, chopped
• 1/4 cup fresh parsley, chopped for garnish
• salt and pepper, to taste

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 400F.

2. Place the onion and sausage into a baking tray and drizzle the olive oil over everything (making sure to grease the tray). Bake for 15 minutes, turning the sausages half way through.

3. Remove the sausages from the baking tray, then place the cabbage, mushrooms, spinach, tomatoes, and parsley into it. Season with salt and pepper to taste.

4. Place the sausages back on the top, then return to the oven for 20 minutes.

5. Remove from the oven to let cool for a few minutes. Garnish with parsley.

6. Serve immediately, or store in the refrigerator for up to 3 days. Enjoy!

This makes a total of 4 servings of Any-time Keto Breakfast Casserole. Each serving comes out to be 533 calories, 42.3g fats, 9.4g net carbs, and 26.8g protein.

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Any-time Keto Breakfast Casserole

This makes a total of 4 servings of Any-time Keto Breakfast Casserole. Each serving comes out to be 533 calories, 42.3g fats, 9.4g net carbs, and 26.8g protein.

Course Breakfast

Cuisine European

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4 servings

Ingredients

• ½ medium red onion sliced
• ¼ medium green cabbage sliced
• 2 cups cremini mushrooms sliced
• 10 ounce frozen spinach thawed
• 16 ounce breakfast sausage
• 3 tablespoon olive oil
• 14 ounce canned tomatoes chopped
• ¼ cup fresh parsley chopped for garnish
• salt and pepper to taste

Instructions

• Gather and prep all of your ingredients. Pre-heat oven to 400F.
• Place the onion and sausage into a baking tray and drizzle the olive oil over everything (making sure to grease the tray). Bake for 15 minutes, turning the sausages half way through.
• Remove the sausages from the baking tray, then place the cabbage, mushrooms, spinach, tomatoes, and parsley into it. Season with salt and pepper to taste.
• Place the sausages back on the top, then return to the oven for 20 minutes.
• Remove from the oven to let cool for a few minutes. Garnish with parsley.
• Serve immediately, or store in the refrigerator for up to 3 days. Enjoy!

The post Any-time Keto Breakfast Casserole appeared first on Ruled Me.

If you’re looking for a dairy-free option, you can replace the almond milk, heavy cream, and cream cheese with canned coconut milk. That said, the macros will change a bit so make sure to adjust those if that is what you end up doing! You can alternatively swap out the protein powder for collagen if you are wanting a high-collagen twist.

Yields 1 serving of Lemon Cheesecake Protein Smoothie

The Preparation

• 3/4 cup unsweetened almond milk
• 2 tablespoon heavy cream
• 2 ounce cream cheese
• 1 ounce vanilla protein powder
• 1/2 medium lemon, zest and juice
• 5 ice cubes

The Execution

1. Gather and prep all of your ingredients.

2. Add all ingredients to a blender.

3. Pulse to crush the ice, then blend for a 20-30 seconds to combine all ingredients.

4. Serve immediately by pouring into your favorite glass.

5. Garnish if preferred and enjoy!

This makes a total of 1 serving of Lemon Cheesecake Protein Smoothie. The serving comes out to be 437 calories, 33.7g fats, 7.6g net carbs, and 27.9g protein.

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Lemon Cheesecake Protein Smoothie

This makes a total of 1 serving of Lemon Cheesecake Protein Smoothie. The serving comes out to be 437 calories, 33.7g fats, 7.6g net carbs, and 27.9g protein.

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Ingredients

• ¾ cup unsweetened almond milk
• 2 tablespoon heavy cream
• 2 ounce cream cheese
• 1 ounce vanilla protein powder
• ½ medium lemon zest and juice
• 5 ice cubes

Instructions

• Gather and prep all of your ingredients.
• Add all ingredients to a blender.
• Pulse to crush the ice, then blend for a 20-30 seconds to combine all ingredients.
• Serve immediately by pouring into your favorite glass.
• Garnish if preferred and enjoy!

The post Lemon Cheesecake Protein Smoothie appeared first on Ruled Me.

This is a fantastic, low-effort weeknight meal that can be most prepped in advance if needed. It works super well for leftovers, too! Just keep a paper towel under the cucumber if packing for lunch. If you don’t have a spiralizer, you can use a vegetable peeler to create ribbons, grate it, or just julienne with a knife!

Yields 2 servings of Keto Tzatziki Salmon with Cucumber Noodles

The Preparation

Tzatziki Sauce:

• 1/2 cup Greek yogurt
• 1 tablespoon olive oil
• 1 1/2 tablespoon lemon juice
• 2 teaspoon fresh garlic, minced
• 1/2 teaspoon dried dill
• 1/4 teaspoon dried mint
• salt, to taste

Salmon:

• 1 medium cucumber, spiralized
• 12 ounce salmon fillet
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 2 teaspoon fresh garlic, minced
• salt and pepper, to taste

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 400F.

2. Add all of the ingredients for the tzatziki sauce into a bowl.

3. Stir together well, then set aside in the refrigerator.

4. Lay foil over a baking sheet, then put the salmon on top. Brush with olive oil, then spread lemon zest and garlic over the salmon. Season with salt and pepper to taste.

5. Wrap the salmon with the foil, then bake for 16-20 minutes, or until cooked through (depending on thickness of salmon).

6. Once salmon is done, plate the cucumber noodles, salmon, and tzatziki sauce as desired. Enjoy!

This makes a total of 2 servings of Keto Tzatziki Salmon with Cucumber Noodles. Each serving comes out to be 554 calories, 38g fats, 8.1g net carbs, and 43.7g protein.

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Keto Tzatziki Salmon with Cucumber Noodles

This makes a total of 2 servings of Keto Tzatziki Salmon with Cucumber Noodles. Each serving comes out to be 554 calories, 38g fats, 8.1g net carbs, and 43.7g protein.

Course Main Course

Cuisine Mediterranean

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2 servings

Ingredients

Tzatziki Sauce:

• ½ cup greek yogurt
• 1 tablespoon olive oil
• 1 ½ tablespoon lemon juice
• 2 teaspoon fresh garlic minced
• ½ teaspoon dried dill
• ¼ teaspoon dried mint
• salt to taste

Salmon:

• 1 medium cucumber spiralized
• 12 ounce salmon fillet
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 2 teaspoon fresh garlic minced
• salt and pepper to taste

Instructions

• Gather and prep all of your ingredients. Pre-heat oven to 400F.
• Add all of the ingredients for the tzatziki sauce into a bowl.
• Stir together well, then set aside in the refrigerator.
• Lay foil over a baking sheet, then put the salmon on top. Brush with olive oil, then spread lemon zest and garlic over the salmon. Season with salt and pepper to taste.
• Wrap the salmon with the foil, then bake for 16-20 minutes, or until cooked through (depending on thickness of salmon).
• Once salmon is done, plate the cucumber noodles, salmon, and tzatziki sauce as desired. Enjoy!

The post Keto Tzatziki Salmon with Cucumber Noodles appeared first on Ruled Me.