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.


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.

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Oat Fiber Fathead

Pizza Dough

You have probably heard of fathead dough by now, if not it is amazingly easy and is super versatile.  I played around with it quite a bit and this is how I make my pizza.  by subbing out oat fiber for almond flour you can take about half of the carbs out which means MORE slices.  Almond flour may be substituted just keep in mind that you will need to use 1-1/2 cups almond flour instead of the 1 cup of oat fiber.  

Prebaked Dough

Baked Pizza


3 cups grated Mozzarella Cheese

2 T Olive oil

1 T butter

4 T cream cheese

1 cup Oat fiber

2 pinches salt

1 tsp italian seasoning

2 T Parmesan Cheese

1/2 tsp garlic powder

1 package quick yeast (for flavoring)

1 T baking powder

1 egg yolk


Directions: preheat oven to 425

In a large microwaveable bowl, melt all ingredients together except egg yolk.  This will take about 4 minutes.  Make sure it is all melted and not stringy.  It should ball up smoothly like bread dough.  Quickly stir in egg yolk and roll out onto pizza pan.  I use a small pastry roller so that I do not burn my hands.   Bake for 10 minutes.  Remove and top with favorite keto toppings.  Place back into oven for 4-5 minutes until cheese is melted.  I use Mezzetta Pizza Sauce.  It is delicious and does not have sugar in it.  It is the lowest carb sauce I have found.   The alfredo sauce  is a good alternative  if you like white sauce.


MACROS: Dough Only

Each slice:

250 calories

21 fats

1.7 carbs

13 proteins



You can use all almond flour but it will add an extra carb.  You could also use all oat fiber to reduce carbs by 2.



90 Second Bread

Low Carb Keto Breakfast Sandwich

I bought an egg mcmuffin sandwich maker years ago.  I have a double so I can make the family breakfast sandwiches in a shorter amount of time.  If you have one this is the easiest and fastest way to make these.  If not you need to fry your eggs first.  I also use a LARGE biscuit cutter to trim the 90 second bread so that it fits into the sandwhich maker.  


  • Blend 2 T Almond Flour , 1 T Oat fiber , 1 T Sour cream, ! T butter,  1/2 tsp baking powder, pinch of salt , 1 egg and a pinch of mozzarella cheese in a ramekin . 
  • Microwave for 90 seconds and dump out onto cooling rack.
  • Trim with biscuit cutter if needed
  • Slice
  • Place into sandwich maker or toast in skillet
  • Fill with Bacon or sausage, cheese and and an egg.


Low carb egg mcMuffin

Cooked in 5 minutes!


Bread Only:

331 calories

2.7  carbs

24.8 fats

10.6 proteins



Strawberry Faux-Pretzel Salad~Keto

Make a little bit of fruit go a long way!

Perfect Strawberry Keto Jello Salad for holidays! DId you know that gelatin is actually good for you?  It is used in a lot of keto recipes for texture but it has the added benefits of being  good for your hair, skin, nails and intestinal health.  Who needs all that sugary Jello when you can make fresh fruit, sugar free jello with no preservatives or maltodextrin?  This is a beautiful salad and will compliment any meal especially at holidays.    It doesn’t take long to make and sets up nicely if you are patient, but if you are like my kids and not OH WELL, its good soft too!  Enjoy!



3/4 cup chopped pecans

1/3 cup oat fiber

4 T butter

2 T Swerve

Sprinkle of COURSE sea salt


Melt butter and stir everything together.  Press  into  8 X 8 greased pan.  Bake at 350 for 8-10 minutes.  Cool Completely.  I put in my freezer to cool faster.



4 oz cream cheese

4 oz heavy whipping cream

1/4 cup sour cream

4 T Powdered Swerve

1 tsp vanilla


Soften cream cheese.  Beat until creamy and spread over cooled crust.  Refrigerate.



8 strawberries

2 T Swerve

2 tsp plain gelatin dissolved in 1/2 cup cold water

1/4 tsp lemon juice

Red food color or beet juice


Put ingredients into food processor but leave chunky.  Refrigerate until somewhat thick, then pour over filling.  Refrigerate until topping is firm.   Slice and serve in sqaures.



Serves 9

177 calories

5.9 carbs

1.2 fiber

4.7 Net carbs

2.4 protein