These muffins turned out perfect!  They cracked on top and had the best texture.  What I love is that they have MCT for fat burning and Collagen for hair, skin, nails and gut health.  You will love them and feel  sooo healthy while eating them, ha!  I ate 3 yesterday and did not feel one tiny bit guilty.  In fact, I could imagine all the benefits for my body as I enjoyed every bite.   Keto Chocolate Chip Muffins with Collagen  and MCT oil are the perfect start or ending to your day!  


3 eggs

1/2 cup heavy cream or full fat coconut milk

2 tsp vanilla emulsion

1 cup almond flour

1/4 cup coconut flour

1/4 cup cocoa powder

1/3 cup Swerve granulated

2 tsp baking powder

1/3 tsp sea salt

1/4 cup melted coconut oil

2 scoops MCT powder

1/4 cup Julian Bakery Beef Protein powder (Vanilla Nut)

1/3 cup Lilly’s Chocolate Chips or 1 Lilly’s Milk Chocolate Bar chopped up


Blend all ingredients except chocolate chips in emulsion blender until creamy and pour into 8 cupcake liners.  Bake at 325 for 25 minutes or until toothpick comes out clean.  Cool for 5 minutes in pan  remove and cool completely.  


MACROS: Makes 8 (Make smaller for less carbs)

Calories 225

Fat 19.8

Carbs 9

Fiber 5


8.8 protein

Fathead Raspberry Crumble Bars


I think these were devoured by one of my boys.. they disappeared too quickly!



1- 1/2 cup mozzarella cheese

1/2 cup oat fiber

1 tsp baking powder

2 T butter

2 T cream cheese

1/2 tsp Butter Vanilla Emulsion

1 tsp Sweet Buttery Dough Emulsion

Pinch of salt

1/2 tsp cinnamon

1 tsp Stevia Glycerite



1 cup raspberries

1 tsp chia seed

2  T Swerve sweetener

1/4 tsp lemon juice

1/2 cup Mascarpone Cheese



2 T coconut flour

1/4 cup oat fiber

1/2 cup chopped pecans

1/2 tsp cinnamon

1/3 cup Sukrin Gold 

1/3 cup chopped cold butter

pinch of salt



Preheat oven to 375

Place all crust ingredients in microwaveable bowl EXCEPT EMULSIONS.   Cook for 2 minutes until is completely melted.  Quickly add Emulsions and stir into a ball of dough.    Press into greased 9 X 13 pan. 


Mash raspberries.  Add Chia seed,  1 T sweetener,  and lemon juice .  Spread over crust.  Blend Mascarpone cheese and remaining 1 T sweetener until creamy.  Spoon over raspberries and spread.  Does not have to be even!


Blend Topping ingredients with a pastry cutter or pulse in food processor until crumbly.  Spread over the filing.  Bake until topping is golden brown.  



Makes 12

Calories         131

Fat                  13.5

Total Carbs    2.8

Fiber               1.7

NET CARBS    1.1








Keto THree Cheese Sausage and Green Pepper Quiche



4 eggs

1/2 cup heavy cream

1/4 cup water

1 cup white cheddar

2 cups medium cheddar

1 cup sausage crumbled

1 T dried onions

1/2 cup chopped green pepper

1/4 tsp salt

1/2 tsp black pepper

1/4 tsp garlic powder



2 cups crushed pork rinds

1/2 cup Parmesan

1/8 tsp garlic salt

1 T Melted butter



1 cup medium cheddar

1/2 cup Parmesan



Mix crust ingredients and press into bottom of baking dish.  Bake at 350 for 10 minutes

Stir together filling ingredients and pour over baked crust.  Bake for 30-40 minutes until top is slightly brown and egg filling is done.  Top with the rest of the cheese.  Bake until melted.   Cool for 15 minutes and serve.


Years ago at the Cheesecake Factory my mom and I used to order a cheesecake like this.  We loved it because the espresso crust offset the sweetness of the cheesecake and it was to die for!  They stopped making that one and my mom started making a copy cat recipe with Oreo cookies and finely ground espresso beans.   Of course we know that Oreos are out of the question on a Keto diet so here is a great altered version.  Enjoy! 

White Chocolate Vanilla Bean Cheesecake with Espresso Cookie Crust~Keto

A couple of tips before you begin.  Use a good springform pan and generously spray it with coconut oil before pressing in the crust.  Make sure the crust goes almost to the top of the edges so that the batter will not leak into your oven.   Make sure your cream cheese is VERY soft.  Fill a baking pan with water about 1 inch deep and place on bottom rack of the oven.  This will prevent cracking on the top of your cheesecake.  Do not over bake.  The center should still look wet and the top slightly golden.  




1/2 cup pecans

1/2 cup macadamia nuts

1/2 cup melted butter

1/2 cup sukrin or swerve

2 tsp vanilla

1/2 cup oat fiber

2 T coconut flour

1/4 c cocoa powder

1 Starbucks Via packet or 2 tsp strong instant coffee granules

2 tsp egg white powder 

1/8 tsp salt



12 oz cream cheese

3/4 cup sour cream

1-1/2 sticks butter

3/4 cup plus 2 T Swerve or Sukrin

1 egg

1 Tablespoon ground vanilla beans


Mousse Topping:

3 oz Sugar free white chocolate (homemade or Choc Zero)

3/4 cup heavy cream

3 oz cream cheese

3 T Swerve powdered


  • Coursely grind crust ingredients in food processor or blender
  • Press into springform pan making sure it comes up on the sides.
  • Bake for 10 minutes at 350
  • Turn oven down to 320
  • Beat filling ingredients in mixer until smooth and creamy.  
  • Pour over crust
  • Put in middle rack of oven
  • Bake for 1 hour and 10 minutes
  • Pull out and cool until warm, then place in refrigerator to chill for several hours
  • When completely chilled, beat mousse topping ingredients  except white chocolate until creamy.  Melt white chocolate in microwave and slowly pour into mouse while mixing on low speed.  Spread over the top of the cheesecake.  Place back into refrigerator until ready to serve.

White Chocolate


  1. Buy Choc Zero White Chocolate cups and melt in microwave for 20 seconds or…
  2. Or make your own by using food grade cocoa butter wafers, heavy cream and heavy cream powder as follows:


3 oz cocoa butter wafers

1 T palm shortening

3 T heavy cream powder

3 T Swerve powdered

1/2 tsp vanilla

pinch of salt

1/4 tsp lecithin or 1/8 tsp gum


Melt over med-low heat



16 servings

366 calories

38.4 fats

3.8 carbs

1.2 fibers


3.7 proteins

Keto Peanut Butter Cups


These didn’t take long…maybe about 15 minutes and I hate to admit but I didn’t stop at one!  Oops!  


  • 1 cup Adams No Stir Peanut Butter
  • 1/4 cup melted butter
  • 2-1/2 T Sukrin Gold
  • 2 cups powdered 
  • pinch of salt
  • 2 tsp Madagascar Vanilla beans
  • 6 oz Sugar Free chocolate chips
  • 1 T palm shortening



Blend peanut butter, butter, Sukrin, Swerve and vanilla into a dough.  Roll out onto silicone mat or parchment paper until 1/2 inch thick.  Cut into circles ( I used a tea biscuit cutter 1-1/2 inch).  Place in freezer to firm up.  

In microwaveable bowl, melt chocolate chips with palm shortening on medium heat.  Put one teaspoon into cupcake liner, place one cut out peanut butter dough, then top with another tsp of chocolate.  Place in freezer until firm.




makes 30

91 calories

8 fats

3 carbs

2.6 proteins

Tzatziki Sauce

The traditional Gyro sandwich dressing is good for both Gyros and as a salad dressing.   Here is my recipe for a keto Tzatziki!



1/2 cucumber ( I leave the peeling on)

1 tbsp fresh dill or  4 drops Doterra Dill essential oil

1 tsp minced garlic

2 T Olive oil

1 T white vinegar

1-1/2 cup full fat sour cream

1/4 cup cream cheese

1/4 cup fresh parmesan cheese

1 T parsley

1 tsp black pepper

1/2 tsp garlic powder


Blend all ingredients except parsley in blender.  Stir in parsley.  Then refrigerate to firm up.  



Keto Ding Dong Cakes

I recently saw a recipe online for a Ding Dong Cake and saved it to try and make it keto approved.  I am now on a mission to figure out a dairy free one.  Hopefully Coming soon!




1/2 c Almond Flour

2 T c Coconut Flour

2 T gelatin

6 T  Oat Fiber

2/3  cup cocoa powder

2 tsp baking soda

1 cup sukrin gold or Swerve granulated

3/4 cup Swerve granulated

1 tsp baking powder

1 tsp salt

1 cup buttermilk *** recipe at end

1/4 cup coconut oil

1/4 cup butter

4 eggs

2 tsp vanilla

1/2 cup coffee


***Buttermilk is 1/2 cup heavy cream, 1/2 cup water, 1 tsp lemon juice.  Whisk and let set for a few minutes.  



1/2 tsp xanthum gum

1/4 cup heavy cream

1/4 cup water

2 oz cream cheese

1 tsp vanilla or marshmallow flavor

1/4 cup Stevia Glycerite

1/2 cup Swerve powdered

1/4 cup butter

1/2 cup palm shortening



3 oz Lillys Chocolate

1 oz heavy cream

2 T butter



Preheat oven to 350  (325 if dark pans) Mix all cake ingredients well until batter is fluffy.  Pour into 12 greased cupcake pan  or  2 greased  round cake pans.  (Cupcake size are perfect!)   Bake cupcakes for about 20-25 minutes until center is moist but not wet.  Bake cake pans for 30-40 minutes


While they are cooling, beat the filling ingredients until creamy and place in refrigerator to firm up.  After cupcakes are COMPLETELY cool, slice in half.  Take filling out and let soften a tiny bit.  Spoon filling onto bottom half of cupcakes.  then smash it down with top half.  If using cake pans spread filling over one cake and top with the other cake.  Place in refrigerator to cool while you make the ganache.


For ganache, put all ingredients into a sauce pan and heat over medium-low until melted and smooth.  Take cake or cupcakes out of the refrigerator and spoon ganache over.  Place back in for a couple of minutes if desired or eat immediately!   



Makes 12 Servings

336 Calories

34.9 fats

9.2 carbs

4.3 fibers

4.9 net carbs

4.2 proteins



Keto Stuffed Meatloaf






2 lbs ground beef

2 eggs

1/2 cup diced tomatoes (canned)

1 T dried onions

1 T minced garlic

salt and pepper

1 T protein powder

2 cups crushed pork rind

2 T Worcestershire



2 cups mozarella

2 T parmesan

1/2 cup sliced mushrooms

1/2 cup chopped spinach

1 cup white cheddar

Italian seasoning

garlic powder

onion powder

4 slices cooked bacon, cut up



1/4 c no sugar tomato sauce

2 T Worcestershire

2 T olive oil

1 T Apple Cider Vinegar or white vinegar

1/2 cup white cheddar



Mix BASE ingredients together in a large bowl by hand making sure it all gets blended and mixed in well.  Spread out onto parchment paper into a rectangular shape.  about 1 inch thick.  Spread filling ingredients evenly one at a time in layers over the entire meat.  

Carefully roll one side up about 2/3 of the way across.  Then roll other side up to cover.  Place onto a  cookie sheet with edges.  

Mix topping ingredients except cheese and pour over the top.  Sprinkle with salt and pepper.  

Cover with aluminum foil and bake at 350 for 30 minutes.  Uncover and bake for another 1 hour- or until center is done.  Spread white cheddar over the top and put back in just until it is melted.  

Let stand for 10 minutes before slicing.



Serves 10

470 calories

31.3 fats

4 carbs

36.8 proteins




Again, for those like me who cannot eat dairy here is an easy substitution.  Enjoy!

Dairy Free Keto

German Pancakes


2 Tablespoons coconut flour

1 T Swerve or Sukrin

2 Tablespoons non dairy protein ( I use Paleo Protein)

1/8 tsp salt

1/2 tsp vanilla

1/4 cup full fat coconut milk (solid part)

1/4 cup water

4 eggs




Put all ingredients into blender and blend well.  Pour einto mini cake pans or muffin pan.  6 mini-cakes or 12 muffin size.  Bake at 425 for 13-15 minutes until bottom is brown.  



90 Calories

6.3 fats

2.7 carbs

.8 fibers


5.5 proteins


All of these syrups are zero carb and dairy free! 

I also have a shaker or powdered Swerve and a

shaker of Cinnamon and Granulated Swerve.  

Keto Mini German Pancakes


Keto pancakes have not been easy for me to make, every recipe I have tried has stuck to the griddle and fallen apart.  So I tried baking instead and they came out fantastic!  Even got a thumbs up from my picky kid.  Takes about 20 minutes from start to eat!



2 T coconut flour

2 T protein powder or cream cheese

1/8 tsp salt

1 T Swerve or Sukrin

1/2 tsp vanilla

4 eggs

1/2 cup heavy cream


Put all ingredients in mixer or blender and blend until smooth.   Pour equally  into mini cake pans or muffin pan.  Makes 6 mini cakes or 12 muffin size.    Bake at 425 for about 13-15 minutes until brown on bottom.



Makes 6

143 calories

12.5 fats

2.3 carbs

.8 fibers


5.2 proteins

Powdered Swerve and Granulated Swerve/cinnamon

in shakers  and sugar free syrups.