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Spicy Beef Cauliflower Recipe

Spicy Beef Cauliflower Recipe

Wanna have a spicy kick? This Spicy Beef and Cauliflower is a real winner. A quick and easy recipe that is tasty and a little bit unique! Your family and friends will love it, enjoy!

Watch easy recipe :

Servings: 3

Total Carbs: 12 gram

Net Carbs per serving: 4 gram


Olive oil 1 Tbsp

300-350 gram Beef lean mince

1/2 cauliflower (cut into small florets)

1 Medium Onion (Slice cut)

2 cloves garlic (minced)

2-3 cm ginger piece (Minced)

1/2 Tomato (Chopped)

1/2 fresh cayenne chilli (Green or red)

1/2 teaspoon black pepper

1/4 teaspoon cayenne pepper powder

1/4 teaspoon Red Chilli Flakes

1/4 cup heavy cream

Few spinach leaves for garnishing (Optional)


  • Add olive oil in a large pan, stir in onion, garlic and ginger and cook for 4-5 minutes

  • Add tomato, fresh cayenne, and all the spices. Saute for a minute before adding beef mince. Cook beef mince for 5 minutes.

  • Add heavy cream, cover and cook for 5-6 minutes more until beef mince cook through.

  • In the mean while boil cauliflower in a separate pot. Once done add boiled cauliflower to beef mince mixture.

  • Cook for 2-3 minutes stir well. Garnish with spinach leaves and serve.

Published at Wed, 30 Mar 2022 09:00:53 +0000


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Keto Mayonnaise

Keto Mayonnaise

Making homemade keto mayonnaise could not be any easier than this! Just 4 ingredients and 2 minutes to make this creamy condiment that tastes BETTER than anything store bought!

keto mayo

It’s a proven fact that condiments and sauces made from scratch ALWAYS taste better than anything from the grocery store.

Sure, it’s convenient to buy them pre-made, but when something is already so simple and easy to make, you have no excuses.

For a long time, I used to always buy jars of mayonnaise but since started a keto diet, like many of my other favorite sauces, I make it from scratch.

Is mayo keto? 

It’s easy to assume mayo to be naturally keto friendly, as it uses common low carb ingredients like egg yolks and oil. One of the most famous brands, Hellman’s, is keto friendly. However, many other commercial brands use tons of sugar and thickeners in them, which drive up the overall carb count.

While there are some keto friendly brands out there, making it yourself at home is so easy and so much more delicious. I used avocado oil, but any neutral oil works!

Why you’ll love this keto mayo recipe

  • No sugar and no dairy needed. Traditional mayonnaise has both, but not this keto version! 
  • 4 Ingredients only. All you need are egg yolks, mustard, avocado oil, and lemon juice.
  • Ready in 2 minutes. You could literally make a chicken or egg salad THEN make the mayonnaise from scratch, and lunch will be ready in no time. 
  • Easy to customize. Add extra spices or some hot sauce for a fiery hit! 

What I love about this homemade mayo is just how versatile it is! Use it as a salad dressing, as a dip of chips, or spread it on some keto bread to make a sandwich. It is so thick and creamy, you’ll be eating it with a spoon.

Ingredients needed

  • Egg yolks- Room temperature eggs are a must. Save the whites to make some meringue cookies
  • Dijon mustard- Use a good quality mustard, like the Maille brand. 
  • Avocado oil- A neutral flavored oil that works perfectly in a mayo recipe. You can also use safflower oil or olive oil. 
  • Lemon juice- Balances out the other ingredients and gives the mayo a subtle tang. You can also use white vinegar.  
  • Salt and pepper- To taste. 

How to make keto mayonnaise

Start by adding the egg yolks and mustard into a mixing bowl and whisking together until combined and smooth. Next, slowly add the avocado oil, then the vinegar. Add salt and pepper to taste.

Now, transfer the homemade mayo into a sterilized jar or container and place it in the refrigerator for an hour to thicken.

keto mayo recipe

Expert tips for success

  • Add the avocado oil slowly, around one teaspoon at a time. This ensures that the yolks and oil do not separate, and form a uniform condiment.
  • Your eggs and oil must be at room temperature, not pre-refrigerated. 
  • For a sweeter mayonnaise, you can add some keto powdered sugar to it. Only add it AFTER you’ve mixed all the other ingredients. 

Storing and freezing instructions

  • To store: Homemade mayo can be stored in the refrigerator, covered, for up to 5 days. 
  • To freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months. 

How to use and serve this mayo

Some of our favorite keto salads that use this mayo include a broccoli salad, cauliflower potato salad, potato salad, coleslaw, and a kani salad.

You can also use it as a dipping sauce for chicken wings, keto French fries or the crusts from a keto pizza

keto mayonnaise

More keto condiments and sauces to try

Frequently Asked Questions

Is mayonnaise good for keto?

Mayo is fantastic for a low carb diet, as it is virtually carb free and works in tons of dishes.

Which mayonnaise is best for keto?

Homemade mayo is always is the best option, as you know exactly what is in it. However, store-bought brands using whole eggs and oil with no added sugar are great alternatives.

Is Hellman’s mayonnaise keto friendly?

Hellman’s mayo is keto friendly, as each tablespoon serving has no carbs.

keto mayonnaise
  • 2 egg yolks room temperature
  • 1 tablespoon Dijon mustard
  • 1 cup avocado oil * See notes
  • 2 teaspoon lemon juice
  • In a large mixing bowl, whisk together the yolks and Dijon mustard until combined and smooth.

  • Slowly add the oil in, one teaspoon at a time, while continuing to whisk the mixture. Once all the oil has been added in and the mixture is unform, whisk in the lemon juice. Add the salt and pepper to taste.

  • Transfer the mixture into a sealable container or sterilized jar. Refrigerate for an hour, to thicken.

One serving is a heaping tablespoon (15 mls).
* You can use another neutral flavored oil, like safflower oil, olive oil, or vegetable oil. 
TO STORE: Homemade mayo can be stored in the refrigerator, covered, for up to 5 days. 
TO FREEZE: Place leftover mayo in a shallow container and store it in the freezer for up to 6 months. 

Serving: 1serving | Calories: 81kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Sodium: 7mg | Potassium: 1mg | Fiber: 1g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

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Published at Wed, 30 Mar 2022 07:59:10 +0000

Appetizers and Sides

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Fast and easy grated cheese chips

Fast and easy grated cheese chips

Prep time: 15-20 minutes

Fast and easy chips made from grated cheese.


  • Grated cheese
  • (Spices)
  • Paper towel
Grated cheese set to baking paper

How to make it

  1. Pre-heat oven to 200 celsius or 400 Fahrenheit.
  2. Place the grated cheese on the baking paper with any spices you like
  3. Put it in the oven and wait for a few minutes. Take them off when the cheese looks golden brown and is basically harder.
  4. Take the cheese off the oven and let the cheese cool down for a while. Cut it to any kind of pieces you like, with a pizza cutter, or scissors.
  5. Lift the cut pieces on a paper towel and let them dry a little bit.
  6. Place the chips in a bowl and enjoy!

Grated cheese (Spices) Paper towel

Pre-heat oven to 200 celsius or 400 Fahrenheit. Place the grated cheese on the baking paper with any spices you like. Put it in the oven and wait for a few minutes. Take them off when the cheese looks golden brown and is basically harder. Take the cheese off the oven and let the cheese cool down for a while. Cut it to any kind of pieces you like, with a pizza cutter, or scissors. Lift the cut pieces on a paper towel and let them dry a little bit.

Anyone tried these kind of chips? ?

Published at Tue, 29 Mar 2022 17:17:14 +0000


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Easy Protein Sparing Sweet and Sour Chicken

Easy Protein Sparing Sweet and Sour Chicken

I love this recipe for Sweet and Sour Chicken and I know you will too!

My recipe is EASY and it is protein sparing! So if you are looking for a high protein, low fat recipe to fit your macros, my easy protein sparing sweet and sour chicken will blow your mind!

To make my easy protein sparing Sweet and Sour Chicken, I used Keto Primo sugar free ketchup!

Keto Primo ketchup is super delicious and makes my sweet and sour chicken recipe extra delicious!

Keto Primo makes sugar free ketchup and sugar free BBQ sauce! My whole family loves their sauces! I also love that Keto Primo is a small business that has very kind owners! You all know I love supporting small business!

The founders of Keto Primo were prompted to research Keto due to their own health issues.  The company’s mission is to use food as “culinary medicine”.

From Diana: I struggle with food addiction.  I crave bread, rice and tortillas! Over the years, I tried every diet fad and underwent gastric bypass surgery to lose weight.  I didn’t realize that most of these diets were actually harmful to my health.  Now I found myself suffering from diabetes, high blood pressure and menopause.

I was convinced to try Keto due to stories of individuals with extreme health conditions who had experienced major personal transformations.  These people suffered from epilepsy, joint pain, inflammation, diabetes, cancer, alzheimer’s, dementia and more.

After researching Keto for months, I realized I could succeed. The Keto way of eating focused on healthy fats, such as avocados and cheese. These are foods I love to eat! For the first time, I would not feel deprived or guilty.

From Emily: Over the past few years, I became convinced that the typical American diet is a major cause of the health crisis in this country. I had lost both of my parents and several other close family members to cancer. I wondered if food really could be used as a form of medicine, to help prevent cancer and other diseases.

I heard such contradicting information in regard to “healthy diet” however.  It gave way to total frustration and confusion.

Discovering Keto was a turning point. Keto had just started catching on in our community. Person by person, I witnessed major transformations. It was much more than weight loss. You could see a difference in the health of their skin. You could feel a positive change in their energy. Then, I started hearing about Keto all over social media.  I joined 

Facebook groups and tried to learn as much as I could. I watched “The Magic Pill” on Netflix.  Even then, it took me several months of trying to understand Keto before I actually started to make changes.

It was hard to wrap my mind around the idea of eating 75% healthy fats. This is the opposite of everything I grew up hearing, especially in the 1990’s and early 2000’s when “non-fat” products were advertised as the key to weight loss. Products like diet sodas, non-fat muffins and meal replacement shakes dominated the grocery store shelves. If only our society understood that being healthy is the goal and weight loss is the bonus.

When I started Keto, I noticed an immediate boost in energy! I came home from work and was playful with my children. We started walking to the park together and playing Frisbee.  I didn’t sit on the bench just watching them like before. I was playing with them.

This level of energy was unimaginable the year before.  I had nicknamed myself “mombie” because I felt like a walking zombie!  It seemed the demands of being a wife, mother and working full time had drained me over the years. 

I reasoned that “maybe after 40, this is as good as it gets”. I was wrong!

Over the following weeks and months, I experienced dramatic changes.  I no longer felt deprived. I was cooking family meals more and enjoying my food. I was able to focus at work. Weight began to drop off. Family and friends saw my progress and jumped aboard the Keto train. What an amazing ride.

As part of Diana and Emily’s research, they joined Keto social media groups. We all shared the same challenges in following Keto:

1.     Misinformation. Many people don’t have the time or passion to research and truly understand Keto. The internet is full of critics that spread misinformation and fear.  People often struggle to understand the difference between Keto versus low carb fad diets. 

2.     Hard to Find Foods.  Grocery shopping for the Keto diet is like trying to fit a square peg into a round hole. It involves carefully reading the ingredient label on everything you plan to purchase, only to discover that most of these foods have unhealthy added ingredients.  It is difficult to find  prepared foods that meet Keto requirements.  When foods are aimed towards Keto, they are often unreasonably expensive for a family to purchase.

3.     Meal Prep is Time Consuming. To maintain a strict Keto diet takes constant meal prep.  There are few prepared foods that are easily available for purchase.  With a busy life and family to care for, it is not possible to prep for every meal throughout the week. We simply don’t have time to cook every sauce or meal from scratch. Trying to find Keto friendly fast foods, restaurant food, or easy meal prep aids was next to impossible.

Keto Primo’s personal mission became this: to make the Keto way of eating sustainable by providing all natural, low sugar and delicious pantry staples. Not only was flavor critical (our products are kid tested and approved), but each ingredient is selected with purpose. We include super food ingredients such as pink Himalayan salt, apple cider vinegar and monk fruit extract. Our products are packaged in glass bottles to avoid dangerous chemicals from plastics leaching into the sauce.

A family’s diet is the result of the parents’ choices, and often meal prep is the mother’s responsibility. Keto is about knowledge and understanding.

After being on Keto and feeling a difference in their own health, it became Emily and Diana’s mission to share this way of eating with others. It is time to thrive.  Keto on!

So stock up on Keto Primo ketchup because you are going to want to make my easy protein sparing sweet and sour chicken weekly! It is like take-out without the guilt!

Easy Protein Sparing Sweet and Sour Chicken

Prep time

Cook time

Total time


  • 2 teaspoons avocado oil or coconut oil
  • 1 pound boneless, skinless chicken breasts, cut into bitesized pieces
  • Redmond Real salt
  • ¼ cup chicken bone broth
  • 1/4 cup Keto Primo Ketchup
  • 2 tablespoons Swerve brown’ or brown allulose
  • 1 tablespoon wheat-free tamari
  • ½ tablespoon lime juice
  • ¼ teaspoon peeled and grated fresh ginger
  • 1 clove garlic, minced
  • For Garnish:
  • Sesame seeds
  • Sliced scallions
  • Lime wedges
  • Zero Carb PSMF Fried “Rice” (click HERE)
  1. Heat the oil in a large wok or cast-iron skillet over medium-high heat. Pat the chicken pieces dry with a paper towel and season well on all sides with salt.
  2. Fry the chicken in the hot oil until light golden brown on all sides, about 4 minutes. Remove the chicken from the wok and set aside.
  3. Add the remaining ingredients to the wok and boil over medium heat until reduced and thickened, about 10 minutes.
  4. Return the chicken to the wok and bring to a hard boil. Reduce the heat to medium and simmer for 10 minutes, until the chicken is cooked through and no longer pink inside.
  5. Garnish with sesame seeds, sliced scallions, and lime wedges.
  6. Store in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a greased skillet over medium heat for 5 minutes or until warmed to your liking.

252 calories, 11g fat, 35g protein, 2g carbs, 1g fiber
P:E Ratio 2.9


“This photo can show you some of my journey, and the Maria and Craig Emmerich’s way of keto helped me get off of thyroid medicine.

In December 2020, not sleeping more than and a few hours, and my heart rate was constantly high. I had blood work down and i was off the charts hyperthyroid and my autoimmune system went crazy with ignoring my gall bladder issues for 8 months.

I fought hard to keep my thyroid and avoid radiating it.  It’s not my first rodeo fighting to keep it. I always tell them I refuse to have it out because I will never feel normal if you only treat me based on lab numbers. To some 2.5 is a normal TSH but honestly it makes me feel like a slug and my autoimmune is under control better at 0.5-1.0.

I was put on hyperthyroid medicine, and with 2 weeks gained 10 pounds.

April 2021 my numbers were a little high for me to feel normal so I cut back to every other day. This was the month I found PSMF (protein sparing modified fasting) and started the Maria and Craig way of keto.

August: 2 months med free, 4 months 85-90% consistent eating the Maria and Craig Emmerich’s way, about 2 days a week of PSMF.

December 2021: back to normal lab results, still pretty consistent with Maria and Craig way of keto. High protein, moderate fat and ~30 grams of total carbs a day. Can’t wait to have the conversation with the doctor on me being off all the medication again soon.

Maria helped me get off of my thyroid meds, and feel like myself again.  Always fight for what you feel is best. I know I would have given in on a thyroid removal or radiating it I would not be on where I am today.

Cheers to 2022 and to start back to PSMF days for a few moths for a cut.” – Tiffany

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Published at Mon, 28 Mar 2022 09:00:32 +0000

Coupon Codes for Products I Love

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Cauliflower Rice

Cauliflower Rice
  • Ingredients:

    • 2 Tbsp Olive Oil

    • 1 cup Mushrooms, sliced

    • 1 Garlic Clove, chopped

    • ½ Onions, diced

    • ¼ Red Pepper, sliced

    • ¼ Green Pepper, sliced

    • ½ small Cauliflower, in florets

    • 1 tsp Coconut Aminos

    • 1 Tbsp Green Onion, chopped

    • Salt and pepper


    1. Process the cauliflower florets into rice using a food processor.

    2. Heat a non-stick pan and add olive oil.

    3. Add mushrooms and saute until brown.

    4. Add garlic and saute until fragrant.

    5. Add the onions and cook until translucent.

    6. Add peppers and cook until bright in color.

    7. Add the cauliflower rice and mix until thoroughly combined.

    8. Drizzle with coconut aminos.

    9. Top it with green onions.

    10. Lastly, season it with salt and pepper. Serve.

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Berry Jam Bites

Berry Jam Bites

How to video here:

Makes around 12 servings Nutrition per serving: Calories: 220 Carbs: 5g (0.7g net) Protein: 4.3g Fat: 20.2g

Ingredients: Jam: 200g Mixed Berries 40g Syrup, sugar free ¾ tsp Lemmon Juice

Cake: 150g Sweetener 110g Coconut Oil 2 Eggs 60 Crème Fraiche 1.5 tsp Vanilla Extract 80g Almond Flour 40g Coconut Flour ¾ tsp Baking Powder ¼ tsp Baking Soda ¼ tsp Salt 120g Milk

Frosting: 110g Butter 90g Powdered Sweetener 85g White Chocolate, sugar free, melted ½ tsp Vanilla Extract

Garnish: Powdered Sweetener

⭐️ Start with the Jam. In a pot add berries, syrup and lemon juice

⭐️ Put on the stove on medium heat and let the berries boil for about 10 min. Mix every now and then with a spatula

⭐️ Pour into a bowl and set aside

⭐️ In a bowl add sweetener, coconut oil, eggs, crème fraiche and vanilla extract and mix with a whisk until combined

⭐️ In another bowl add almond flour, coconut flour, baking powder, baking soda and salt and mix with a spatula until combined

⭐️ Add the dry ingredients to the wet and mix with a spatula until combined

⭐️ Pour in the milk and continue mixing with the spatula until combined

⭐️ Pour the mix into an oven pan with parchment paper

⭐️ Spread out evenly and pour 8 tsp or jam on. Swirl it with a knife or a toothpick

⭐️ Bake in the oven on 175°C|350°F for 30 min and let cool off after

⭐️ While the cake is baking make the frosting. In a bowl add butter and sweetener and mix with an electric mix until smooth

⭐️ Add melted white chocolate and vanilla extract and mix with a spatula

⭐️ Add half of the jam that left and continue mixing until combined

⭐️ Put into a piping bag

⭐️ Add the rest of the jam on top of the cake and spread out evenly

⭐️ Cut into pieces

⭐️ Pipe on the frosting

⭐️ Sift over powdered sweetener

⭐️ Enjoy!

❗️Be aware that the results and nutrition can vary due to different ingredients and brands.

Published at Sat, 26 Mar 2022 10:40:22 +0000


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Apricot Habanero Wings

Apricot Habanero Wings

10 Costco Wings – Frozen.Rub with olive oil and season with salt then pepper. 1tsp should do.Preheat Air Fry Oven to 400degrees Farenheit.Put in Wings. 20 minutes. Flip at 10.Take out wings. Heat pan (medium), 1 1tbsp olive oil, drop the wings and pan fry them for crusty skins.Turn off heat. Drop 1 tbsp of butter. Baste it. Flip it, baste it again.Prepare Sauce. 1/2 Cup Apricot Good Good Jam + 1-2 tbsp of Belizean hot sauce. salt and pepper to taste.Take out wings when it is hot. Drench a tablespoon of oil. Put sauce in and toss. Maybe put some dried parsley. This is optional. Then Serve with Celery and Primal Kitchen Ranch dressing. Drizzle olive on top of Ranch and teaspoon of Belizean hot sauce. Then Done.

Ingredients Required.

10 – Costco Wings.

1tbsp olive oil for coating.

1tbsp olive oil for pan frying later.

1tbsp of butter for basting.

1/2 cup of Apricot good good jam.

1-2 tbsp of Belizean hot sauce.

1tsp of dried parsley (optional really)

1tsp of Belizean hot sauce for drizzling on ranch later. (optional)

10 celery sticks. (optional)

1tbsp of primal kitchen ranch dressing. (really up to you, this is optional)

Published at Tue, 22 Mar 2022 05:15:09 +0000


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15 of the Best Keto Desserts to Buy in 2022

15 of the Best Keto Desserts to Buy in 2022

When it comes to desserts, what often comes to mind is sugar, which can raise your blood glucose levels quickly. Desserts may satisfy your sweet tooth, but they’re not the best for someone who’s following a keto diet.

Are there any sweets you can eat on keto? Fortunately, not everything is off-limits because there are keto desserts in stores that keep you within your daily carb goal.

Check out the best keto desserts to buy below, whether you’re craving something crunchy, chocolatey, or creamy.

The Best Keto Desserts You Can Buy

Here’s our quick list of store-bought keto desserts, starting with our very own treats. We’ve carefully selected options that are ready to eat so that you can indulge no matter the place and time while still staying on track.

  • Perfect Keto Mallow Munch Bars
  • Perfect Keto Nola Bars
  • Perfect Keto Keto Bars
  • Perfect Keto Keto Cookies
  • SuperFat Keto Cookie Bites
  • Lily’s Extremely Dark Chocolate
  • Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites
  • Rebel Strawberry Ice Cream
  • Lakanto Candied Nuts
  • Tom & Jenny’s Sugar-Free Coffee Soft Caramels
  • ChocZero White Chocolate Peppermint Squares
  • Quest Nutrition Peanut Butter Cups
  • Catalina Crunch Keto Sandwich Cookies
  • Molten Lavva Dairy Free Blueberry Pili Nut Yogurt
  • Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

1. Perfect Keto Mallow Munch Bars

keto desserts to buy

Keto-friendly desserts like these remind you of your childhood favorite — rice crispy treats. You can choose from Marshmallow, Chocolate, and Peanut Butter. Regardless of the flavor, each bar is low in net carbs and calories. Not only are these bars delicious, but they also contain at least 8 grams of protein to help meet your daily protein intake.

Nutrition facts (1 bar): Calories 80, Net carbs 2g, Fat 3-3.5g, Protein 8-9g

Price: 21.99$ at Perfect Keto 

2. Perfect Keto Nola Bars

keto desserts to buy

These chewy and satisfying granola-style bars are a great way to beat your granola craving without consuming too many carbs. We’ve used medium-chain triglycerides (MCTs) as one of the ingredients to increase your energy. Enjoy this sugar-free surprise before or after your workouts, or during busy mornings.

Nutrition facts (1 bar): Calories 140-150, Net carbs 2-3g, Fat 12g, Protein 6g

Price: $21.99 at Perfect Keto 

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3. Perfect Keto Keto Bars

keto desserts to buy

Bars are popular keto-friendly desserts to buy in the low-carb community, but these bars are a top choice. They’re free from artificial sweeteners, dairy, soy, and other ingredients that could kick you out of ketosis. Plus, there are lots of available flavors, including Peanut Butter Chocolate Chip, Almond Butter Brownie, and Salted Caramel.

Nutrition facts (1 bar): Calories 210-240, Net carbs 2-3g, Fat 17-18g, Protein 11-13g

Price: $43.99 at Perfect Keto 

4. Perfect Keto Keto Cookies

keto desserts to buy

These cookies pair well with an afternoon cup of coffee or you can use them as one of the ingredients in this keto shake recipe. If you like, have four Perfect Keto cookies and still remain in nutritional ketosis. These yummy bites are full of good ingredients such as grass-fed butter, grass-fed collagen, and sea salt.

Nutrition facts (2 cookies): Calories 180-210, Net carbs 3-4g, Fat 15-19g, Protein 5-7g

Price: $32.99 at Perfect Keto 

5. SuperFat Keto Cookie Bites

keto desserts to buy

If you’re on the clean keto diet and are searching for low-carb desserts to buy that use only quality ingredients, these are for you. Plus, our cookies come in a resealable bag so you get to carry them wherever you go. Your family might even love them, and they wouldn’t believe these are actually healthy sweet treats.

Nutrition facts (4 cookies): Calories 140-150, Net carbs 2-3g, Fat 12-13g, Protein 4-5g

Price: $17.99 at Perfect Keto 

6. Lily’s Extremely Dark Chocolate

keto desserts to buy

You may have of Lily’s, a brand committed to bringing you better sweets (without refined and processed sugars). When it comes to eating chocolate on the keto diet, you should ideally go for options with at least 70% cocoa for less sugar. Thankfully, Lily’s has this extremely dark chocolate with a high 85% cocoa content. It’s sweetened using erythritol.

Nutrition facts (30g): Calories 160, Net carbs 2g, Fat 14g, Protein 3g

Price: $19.99 at Lily’s

7. Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites

keto desserts to buy

Here’s a high-fiber dessert that combines nuts, caramel, and sea salt. Enjoy them on their own or try including them in your next low-carb and gluten-free recipe. There are equal amounts of protein and fat per serving to keep you full for longer. These crunch bites are packed in a resealable container for convenience.

Nutrition facts (11 bites): Calories 110, Net carbs 4g, Fat 7g, Protein 7g

Price: Request it at Atkins

8. Rebel Strawberry Ice Cream

keto desserts to buy

If you’re an ice cream lover, you’ll be delighted with this strawberry-flavored treat that’s 100% grain-free with no added sugar. Rebel uses keto-friendly ingredients such as cream, egg yolks, and monk fruit. On the lookout for other flavors? They also offer Vanilla, Cookies and Cream, and Cherry Chip. These keto sweet snacks to buy are probably one of the best you can try.

Nutrition facts (⅔ cup): Calories 170, Net carbs 0.9g, Fat 16g, Protein 2g

Price: $5.99 at Rebel

9. Lakanto Candied Nuts

keto desserts to buy

Most candied nuts contain sugar, but these don’t. Instead, Lakanto makes use of monk fruit sweetener (a combination of erythritol and monk fruit extract). Keto-friendly and vegan-friendly, these candied nuts can be eaten on their own or added to your salad or yogurt for some crunch. Lakanto has three flavors, including Cinnamon and Maple.

Nutrition facts (¼ cup): Calories 150, Net carbs 3g, Fat 13g, Protein 4g

Price: $12.49 at Lakanto

10. Tom & Jenny’s Sugar-Free Coffee Soft Caramels

keto desserts to buy

At less than 12 grams of net carbs per five pieces, these are the best keto desserts to buy for coffee enthusiasts. Tom & Jenny’s caramels use quality ground Colombian coffee while also being careful to avoid artificial colors and preservatives. They have other exciting flavors like Chocolate and Spiced Rum.

Nutrition facts (5 pieces): Calories 100, Net carbs 0g, Fat 5g, Protein <1g

Price: $19.99 at Tom & Jenny’s

11. ChocZero White Chocolate Peppermint Squares

keto desserts to buy

Typical white chocolate has nearly 60 grams of carbs per serving, which isn’t great when you’re trying to stay keto. These ChocZero squares, however, are an exception. What’s more, this dessert combines white chocolate with peppermint for that creamy and fresh flavor you won’t forget. A pack of ChocZero has ten squares.

Nutrition facts (1 square): Calories 60, Net carbs 1g, Fat 4g, Protein 1g

Price: $4.99 at ChocZero

12. Quest Nutrition Peanut Butter Cups

keto desserts to buy

If you’re wondering where to buy keto desserts that taste like the real thing, you might love Quest’s peanut butter cups. You’ll be surprised that two cups provide 11 grams of protein. We’ve checked the ingredients and found whey protein isolate as one of the things listed. So, these cups would probably double as a pre or post-workout fuel source.

Nutrition facts (2 cups): Calories 190, Net carbs 1g, Fat 15g, Protein 11g

Price: $29.99 at Quest Nutrition

13. Catalina Crunch Keto Sandwich Cookies

keto desserts to buy

Catalina Crunch’s sandwich cookies get your keto macros right — they’re low in net carbs, moderate-protein, and high-fat. However, you might need to watch out for cane sugar and rice flour on the ingredients list if you’re on a strict clean keto diet. These cookies go perfectly with unsweetened almond milk.

Nutrition facts (2 cookies): Calories 90, Net carbs 5g, Fat 6g, Protein 4g

Price: $39 at Catalina Crunch

14. Molten Lavva Dairy Free Blueberry Pili Nut Yogurt

keto desserts to buy

Where to buy keto desserts that are creamy and dairy-free? This plant-based yogurt treat might interest you. It’s a great way to help keep your gut healthy since each cup has prebiotics and 50 billion probiotics. Aside from that, Lavva uses 100% real blueberries — one of the top low-carb fruits!

Nutrition facts (1 cup): Calories 160, Net carbs 9g, Fat 11g, Protein 2g

Price: Find out at your nearest retailer

15. Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

keto desserts to buy

Low in sugar and gluten-free, this marshmallow ice cream can be a healthy alternative to traditional ice cream. It’s one of the keto desserts you can buy that’s guilt-free (and also something new to share with the whole family). Other flavors include Vanilla Double Dough and Dark Chocolate.

Nutrition facts (1 bar): Calories 160, Net carbs 2g, Fat 15g, Protein 3g

Price: $10.00 at Enlightened

It’s best to avoid conventional desserts that are often loaded with sugar and additives. This list of store-bought treats makes low-carb living easy, especially when those sweet cravings strike. When eating any of these options, pay attention to your total carb intake. Enjoy, but don’t go overboard. 

Published at Mon, 21 Mar 2022 15:00:28 +0000


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Is Alani nu Protein Keto Friendly?

Is Alani nu Protein Keto Friendly?

Besides fat, protein is an essential nutrient to consume when following the keto diet. Several protein supplements are readily available in the market. However, you should choose it carefully. Make sure they don’t have a significant amount of carbs. Alani Nu Protein is a well-liked protein powder. However, is Alani nu Protein Keto Friendly? Let us find out.

What is Alani nu Protein?

Alani Nu protein is a well-liked whey protein supplement from Alani Nu. It contains vita cherry sport and digestive enzymes. As per the company, the protein is a blend of Whey Protein Isolate and Whey Protein Hydrolysate.
Alani Nu is a US-based company that has been making nutritional supplements since 2018.

Nutritional Information for Alani Nu Protein

One scoop of Alani Nu Whey Protein, weighting 29.8g, contains 3g of total carbohydrates. 1g of carb comes from dietary fiber; therefore, the net carb count per scoop is only 2g.

Apart from this, you also get 23g of protein and 1g of fat. Alani Nu protein is a good source of Potassium (150mg), Calcium (120mg), Magnesium (20mg), and Iron (.35mg). Alani Nu Whey Protein gives you 110 calories per scoop.

Can You Use Alani Nu Protein On Keto?

Yes, Alani nu whey protein is safe to consume on Keto. It gives you a net carb of 2g per scoop. Additionally, it gives you 23g of protein and 1g of fat. However, the amount of fat is low. As a result, you should get it from your other keto friendly foods.

Where to Get Alani Nu Protein?

Alani Nu Protein is readily available on Amazon.

Published at Tue, 22 Feb 2022 11:46:53 +0000

Is It Keto Friendly?