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




Keto No Bake

Refrigerator Cheesecake

You can make this in under 30 minutes!



8 oz cream cheese, very soft

1 cup heavy cream

1/2 cup swerve

1 tsp Lime juice

1 tsp vanilla



1/2 cup pecans or macadamia nuts or half of each is YUMMY!

1/4 c melted butter

1/4 c sukrin gold

1 tsp vanilla

1/4 c oat fiber

2 T coconut flour

1 tsp eggwhite powder or egg white

pinch of salt


Topping: Optional

1/2 c raspberries

1/2 tsp lime juice

stevia to taste

1/2 tsp gelatin

1 T cold water




Preheat oven to 350.  Grease 8 x 8 or 7 x 11 pan.  Put all crust ingredients into food processor and blend.   Press into pan and bake for 10-12 minutes until edges are brown.  Cool Completely. (Again I place in freezer to speed up process.)  


In a small bowl dissolve gelatin in cold water.  Add raspberries, stevia and lime juice.  Smash up a bit and stir.  Place in refrigerator


Mix all filling ingredients on high until firm and fluffy.  Spread over cooled crust.  Refrigerate.   Spoon topping over the top if desired.  You can use other berries if preferred.  ChocZero makes some fun syrups to try over the top as well.  



without raspberries (add .4 carbs with)

9 servings

297 calories

30.5 fats

3.8 carbs

1.2 fiber


2.5 proteins

Keto Flourless Dairy Free Peanut Butter Sandwich Cookies

I have had such a hard time getting my keto cookies to have a good chewy texture, but today I succeeded.  Didn’t have to throw this batch out. 

These are great because they are dairy free and flourless so I can enjoy them.  Although too rich for me to eat a whole one!  I am thinking these would be great as singles with chocolate chips in them.  


1 cup Adams No Stir Creamy Peanut Butter

1/2 cup Sukrin Gold

1/2 cup Sukrin Clear Fiber Syrup

1 tsp gelatin

1/2 tsp sea salt

1/2 tsp baking soda

1 tsp vanilla

1 egg


Mix well and scoop onto lined baking sheet.  Makes 12.  Best if only putting 6 on each cookie sheet so they have room to spread.  Bake at 325 for 14-15 minutes.  They will be super soft!  You must cool completely on cookie sheet before eating.  I put mine in the freezer to get super firm before filling.  



1 tsp egg white powder or 1 eggwhite ( I use powder)

1/4 tsp cream of tarter

pinch of salt

1 tsp Gum Paste Powder

2 T Adams Peanut Butter

2 T Palm Shortening

4 T Swerve or 4 tsp Stevia

1/2 tsp vanilla


Beat well for a few minutes on high until fluffy.  Spoon onto 4 cookies and top with another cookie.  Freeze or eat!


MACROS:                                                                                MACROS:

6 Sandwich Cookies                                                              12 Cookies

364 Calories                                                                           120 calories

28.8 fats                                                                                  10 fats

6.1 carbs                                                                                  2.6 carbs

11.5 proteins                                                                           4  proteins       





Keto Brown Butter Maple Praline Pecan Ice Cream


I used to make this LONG before we switched over to Keto.  The only difference is I used real maple syrup before and that is no longer acceptable so I just changed my sweetener!  This maple twist is MY personal favorite ice cream and for myself, I just switch the heavy cream out for canned full fat coconut milk and use Kerrygold butter because it does not hurt my tummy.  You have to try this one…it does take a little longer to make but it is totally worth it!



1/2 cup pecans, halved

2 T butter

pinch of sea salt

2 T Sukrin Gold


8 T butter

4 cups heavy cream

pinch of sea salt

4 egg yolks, beaten

1/2 cup Lakanto Maple Syrup or Choc Zero Maple Pecan Syrup

2 tsp vanilla


Melt 2 T butter in skillet.  Add pecans and toast slightly.  Spoon into ziplock  or bowl with lid, add Sukrin gold and shake.  Put in refrigerator. 


Brown 8 T butter in saucepan.  Do not burn!  Add heavy cream and pinch of salt.  Whisk until just boiling.  Spoon hot liquid over beaten eggs  and whisk quickly.  Add back to  saucepan and bring back to boil to slightly thicken.  Remove from heat.  Cool Slightly.  Whisk in Maple Syrup and vanilla.  Place in a glass jar or glass container with lid and refrigerate until well chilled.  (I try to make the night before)  


Pour into mixer and whip up until it forms whipped cream.  Pour into Ice cream maker and start.  Add  candied pecans during the last couple of minutes.  Eat immediately or store in an airtight container in freezer.  


MACROS: 8 Servings

664 Calories

68 Fats (YEAH!!!)

4.2 carbs

2 proteins


Keto Skillet Taco Bake

This recipe can be made in about 20 minutes!

This is a great taco recipe to make for the whole family.  My boys scooped it into a tortilla and the rest just ate it in a bowl topped with sour cream! 

  • 2 lbs fatty ground beef or add olive oil to skillet
  • 1/3 cup taco seasoning
  • 1/3 cup Herdez Guacamole Salsa
  • 4 oz can green chilis
  • 1 T dried Chives
  • 1 T dried onion
  • 6 oz cheddar cheese
  • 14 oz can sliced black olives
  • 6 T No sugar added Salsa
  •  1/3 cup Cotija Cheese
  • 6 T sour cream for Topping




Preheat oven to 375.   

Brown meat in skillet with dried chives and onions.  Do not drain off fat.  Add  taco seasoning, chilis and Herdez Guacamole Salsa.  Stir.  Spread cheddar cheese evenly over the top.  Place in oven until cheese is melted thoroughly.   Remove and place back on burner over lowest heat setting.  Let simmer for 5 minutes.  Spoon salsa and black olives over the top.  Sprinkle Cotija Cheese over the top.  Makes 6 servings.  Spoon 1 T of sour cream over each serving if desired.  


Macros: (including sour cream)

6 servings

618 calories

45 fats

4.7 carbs

1.6 fiber


43 Proteins

Ketogenic Cream of Mushroom Soup

This ketogenic recipe for cream of mushroom soup is soooo much better than canned!  its even good by itself!

I use this in several casseroles including my ketogenic green bean casserole which I will be sharing next.  

Make sure you buy good quality 

mushrooms.  I have used many varieties to change the richness.

This quickest ones are the Thrive 

Freeze dried because they are fresh and already sliced!  


4 servings

44 calories

4.4 fats

.8 carbs

.6 proteins


1 T butter

1-1/2 c heavy cream

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp smoked paprika

1/8 tsp nutmeg

salt and pepper


1 cup diced mushrooms

glucomannan powder



Put all ingredients except glucomannan into a heavy saucepan.  Bring to a boil.  Boil Until mushrooms are tender.  Sprinkle glucomannan lightly on top and whisk quickly.  Thicken a little and remove from heat.  It will thicken a lot after cooling.  You can leave it chunky or put in a vitamix or food processor and blend.  

Pulled Pork with Keto Barbecue Sauce


Pulled Pork Recipe

1 Pork Shoulder Roast

Salt and Pepper

Olive oil


Remove pork roast from wrapping.  Rinse in warm water.  Place into roasting pan.  I like to use my electric roaster but a over will do just fine.  Brush with olive oil and sprinkle with salt and pepper.  Cook at 300* for 6-8 hours depending on size of roast.  Roast should be SUPER tender and pull apart easily with a fork.  It SHOULD BE difficult to pick up because it will fall apart!  After pork roast is ready, remove from roaster and place on a grill tray that has holes in it.  Preheat Smoker ( I have a Traegar and use Hickory chips)  Smoke roast for 1 hour.  Basting every 15 minutes with my MAMA’s barbecue sauce!  Serve with this BBQ sauce or try my Granny’s…it’s a bit thicker…  We like to have biscuits and cole slaw as sides in lieu of a bun.

Mama’s BBQ Sauce made Keto Style


1/2 c strong coffee

1/2 c reduced sugarketchup

2 T Butter

1/2 c Worcestershire

1 T lemon juice

1 T Sukrin Gold or fiber syrup

3-4  tsp cayenne pepper

sea salt to taste


Bring all ingredients to a boil in a small saucepan and simmer on low for 15 minutes.  Great basting sauce!


Granny’s Memphis Style BBQ Sauce Keto -fied

1 cup reduced sugar ketchup

4 T Sukrin Gold Fiber Syrup

1/2 tsp Molasses flavoring

2 T lemon juice

2 tsp apple cider vinegar

2 T Worcestershire

1 tsp dried mustard

1/2 tsp onion powder

1/4 tsp cayenne

1/4 tsp smoked paprika

pinch of sea salt

1 T olive oil or butter

1/2 tsp garlic powder

dash of black pepper

Liquid Smoke to taste


Bring to a boil.  Whisk for 3 minutes.  Pour into blender ( I use Vitamix) Blend until smooth.  Store in a glass jar in refrigerator.

We use this sauce for topping.  3 T has 2 carbs


My girls both struggle with serious health conditions and are the inspiration for this new adventure.  I have long been a proponent of natural health solutions and after changing our diets many times throughout the years to find answers, I have come to the realization that each individual must find what works for them.  The Ketogenic diet has been the first real answer we have had for Lauren’s health struggles.  It was originally used 40 plus years ago to prevent epileptic seizures and began at the John Hopkins hospital.  I began researching it after Emma was diagnosed with Epilepsy in March 2017.  I quickly learned that it was not only helpful for seizure control but also being used for people with type 2 diabetes.  At the time, I did not know much about insulin resistance but further reading made me wonder if this was Lauren’s underlying problem.  It began when Lauren contracted Pertussis and we believe it caused her to develop asthma.  Doctors have been unable to find anything she is actually allergic to.  She was placed on multiple steroids for her chronic severe asthma and her health rapidly deteriorated.  She was depressed, lethargic, had night sweats, hypothyroidism, severe adrenal fatigue, insomnia, symptoms of arthritis, constipation, goiter, 10 cavities after never having had any, osteoporosis, vision disturbances, night terrors, a 50 pound weight gain and her asthma was not better.  She was 10 years old.  We discovered that taking her off of two of her meds reversed the depression, night sweats, lethargy and joint pain but the other issues were looking permanent.  I tested her for food sensitivities and removed them from her diet and put her on a Paleo diet.  She was eating no more than 1,200 calories per day.  No sugar, bread, dairy or eggs.  She continued to gain 4 pounds per month.  Her blood sugar was always NORMAL.  After reading about insulin resistance, I asked one final doctor to test her….Sure enough she had high insulin!  We began the diet and added a supplement called Berberine (natural compared to Metformin) and her insulin has slowly began to lower.  She no longer has a goiter, she has lost 14 pounds and grown 5 inches!  Emma has only had one seizure since beginning the diet.  I will not lie and say this has been easy for Emma!  However! Lauren would not go back.  I am starting this blog to share information and also to share recipes that my family loves.  I hope to take the trial and error out of the equation for others so that I am the one first wasting money on flopped recipes!  This is the last family photo we had taken before Lauren became very sick.  I like to look at it as a reminder of what we are striving for!  Health and happiness!