My recipe for protein sparing bread Hawaiian Roll Ham Sliders is so easy! I love that all I have to do is open a jar of Primal Kitchen mayo and a bottle of Primal Kitchen Dijon mustard and I have a delicious ham slider in no time!
Primal Kitchen is SO generous that they are doing a special discount for all of my readers! Use code: Maria for 20 % off!
Protein Sparing Bread Hawaiian Roll Ham Sandwiches
Prep time
Cook time
Total time
Author: Maria Emmerich
Without separating the rolls, slice the Hawaiian rolls in half. Place the bottom half of the rolls in a 9×12 baking pan.
Layer on sliced ham then cheese and a light smear of Primal Kitchen mayo. Place the tops on the rolls.
In a sauce pot over medium heat (or a microwave safe bowl bowl), melt the butter. Stir in primal kitchen Dijon, poppy seeds, fish sauce, tamari sauce, onion powder and Dijon mustard.
Brush Dijon mixture over top of rolls.
Loosely cover pan with parchment followed by tinfoil and bake at 350˚ for about 15 minutes or until cheese is melted. Remove foil the last 3-5 minutes of baking to slightly brown and crisp the tops of the rolls.
(without egg yolks in rolls): 144 calories, 10g fat, 13g protein, 1g carbs, 1g fiber P:E Ratio 1.3
3.4.3177
“Good morning Maria Emmerich! This weekend marked a milestone in my journey. Not only have I lost half of my body weight but I wore a sleeveless shirt for the first time in 15 years!
My 12 year old daughter pointed out that she has never seen me wear a sleeveless shirt….and added that I looked buff!
Thank you Maria and Craig Emmerich for all of your guidance! I am beyond happy to have found this way of eating and will never return to where I started. I am stronger, healthier, younger and feel fantastic. Keto on!
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Rich in Iron, Vitamin B1, and Potassium, Sunchoke has myriads of health benefits. Is Sunchoke keto friendly? Should people following the Ketogenic diet eat this? This post will answer these questions based on the nutritional value of this root vegetable.
What is Sunchoke?
Sunchoke, also known as Jerusalem Artichoke or Sunroot, is a species of sunflower. It is Native to central North America. Sunchoke is cultivated for its tuber that is used as vegetable root.
In appearance, it looks somewhat like ginger. Nevertheless, the flavor of Sunchoke is sweet. It is crunchy to eat and gives you radish-like consistency. Ginger, on the contrary, gives you a peppery taste.
In food manufacturing, Sunchoke tubers are used as dietary fiber. You can cook or bake them like potatoes. Some people also use them in salad and eat raw. Several popular recipes of Sunchokes are available on the internet, such as roasted Sunchokes, smashed sunchokes, and roasted Jerusalem artichokes with feta.
Nutritional Information of Sunchoke
100g of Sunchoke gives you 73 calories. Furthermore, you get 17.44g of total carbs, out of which, 1.6g of carbs come from Dietary fiber. Therefore, you get 15.84g of net carbs.
Sunchoke also gives you 2g of protein and 0.01g of fat. Besides, you get various Vitamins and Minerals such as Calcium, Iron, Phosphorus, Potassium, Niacin, Floate B9, and Vitamin C.
Can You Eat Sunchoke on Keto?
Is sunchoke keto friendly? Undoubtedly, Sunchoke has several health benefits, but you cannot eat it on a Keto diet. It is high in carbs and low in fat and protein. The 100g of Sunchoke gives you 15.84g of net carb.
Keto Alternatives for Sunchoke
There is no such keto friendly alternative to Sunchoke. However, you can add the following keto-friendly vegetables to your diet.
This caramel ribbon crunch frappuccino is a copycat recipe of the popular Starbucks blended beverage! Affordable, delicious, and secretly low carb!
Caramel Ribbon Crunch Frappuccino
I love giving keto makeovers to some of my favorite Starbucks beverages. My favorites include a pink drink, classic frappuccino, and this caramel ribbon crunch frappuccino.
Coffee is something I enjoy on a daily basis, but the blended beverages are ones I enjoy only on special occasions. It’s partly due to the ridiculous price tags attached to them (most Starbucks blended beverages start from five dollars for their smallest size!) but mostly due to their high calories and sugar content.
Now, I’m not someone who vilifies calorie-dense foods or sugar, but it’s not something I choose to enjoy on a regular basis. Especially since I’ve started following a keto diet, I’ve had to navigate this habit and make my own.
What is in the caramel ribbon crunch frappuccino?
Starbuck’s caramel ribbon crunch frappuccino is caramel syrup blended with coffee, milk, ice, and then topped with more caramel, whipped cream, and crunchy caramel sugar on top. Now, all these ingredients can be easily made at home and even better- made low carb!
This homemade caramel ribbon crunch frappuccino recipe is a keto version of the original. It looks and tastes exactly like the inspiration, but tastes so much better and is healthier to boot. No refined sugar and no dairy are needed, but you’d never tell. It’s perfectly smooth and creamy with bursts of creamy caramel throughout.
Although this isn’t something I make on a consistent basis, it’s much cheaper and healthier than if I had bought it at Starbucks, and it is SO easy to make!
How to make a caramel ribbon crunch frappuccino
The Ingredients
Ice– What is a frappuccino without ice? The smaller the ice you use, the creamier it will be.
Brewed coffee– Depending on how strong you want your frappuccino to be. I’ve tried this with an espresso shot and also instant coffee. If you’d like this to be coffee-free, you can omit it completely.
Milk– I used unsweetened almond milk, but any milk of choice can be used.
Sugar of choice– To keep it keto, I used erythritol, but any sweetener will work (white, brown, coconut, etc).
Caramel syrup– I used a homemade sugar free caramel syrup but store bought versions can also be used. Half will be used in the blended coffee and the rest is used to drizzle on top.
Whipped cream– A must for any good frappuccino. I love using keto whipped cream for this.
Candy bits– Optional, but this stays true to a traditional caramel ribbon crunch beverage. Skip the grocery store candy and add some chopped up keto candy.
The Instructions
Start by adding the ice, coffee, milk, sugar (or substitute), and caramel syrup into a high speed blender. Blend until the ice has broken down and is mostly smooth. Pour into a tall glass, add whipped cream, extra caramel syrup, and optional candy bits and enjoy immediately.
Dietary swaps and flavor variations
Just like you can adapt any beverage to be dietary friendly, you can do the same with this homemade caramel frappuccino!
Make it vegan. Use a plant based milk (like almond, coconut, or soy), use vegan caramel, and add whipped coconut cream on top.
Lower the calories. Use a zero calorie sweetener (like erythritol or Splenda) and use a sugar free caramel coffee syrup (like the one from Starbucks or Torani). Skip the whipped cream or use a fat free whipped topping.
Serve it warm. Perfect if you’d like a caramel latte. Make an oat milk latte and whisk in the caramel syrup.
Skip the crunch. Stay true to the classic caramel frappuccino recipe. Omit the crushed candy bits completely.
Add the salt. Make it a salted caramel frappuccino by adding some flaky salt into the blender AND on top.
More homemade coffee drink recipes to try
In a high speed blender, add the ice, coffee, milk, sweetener, and two tablespoons of caramel sauce. Blend until completely combined.
Transfer into two glasses and top with whipped cream, drizzle with the remaining caramel sauce, and sprinkle the crushed up candy pieces.
* You can use two 30 ml shots of espresso (or two coffee pods). If you’d like this blended beverage to be caffeine free, use decaffeinated coffee.
Stuffed Banana Peppers with Hot Sausage are a summertime dinner staple in our household that I continue to obsess over.
Growing up, we would eat our stuffed banana peppers over buttered rice with lots of Parmesan cheese.
There’s something so magical about the way rice soaks up those spicy flavors that is purely sinful!
While rice may not be on the menu for the Keto diet, we can easily substitute with riced cauliflower or Miracle Rice for those same flavors.
Naturally Keto-friendly, my Hot Sausage Stuffed Banana Peppers are spicy, tender and will leave you coming back for more!
Stuffed pepper variations
Depending on where you live or the time of year, you may not have access to banana peppers.
Try switching up the pepper and seeing what kinds of unique flavors you can create.
Great recipes like this works just as well with jalapenos, bell peppers, cubanelle, or another favorite — Hungarian wax peppers.
Sometimes, I use ground beef or or mild sausage in the meat mixture for something a little different.
Definitely use a fatty meat over lean meat in this scenario to keep your peppers moist and flavorful.
Crushed pork rinds add a texture similar to bread crumbs and can be added to lighten up the meat mixture.
Some other interesting add-ins:
cream cheese
bacon bits
chopped nuts
fresh herbs
The spice is in the seeds
The spice level of the pepper is concentrated in the seeds.
If you find a tasty pepper that is just too spicy for your liking, try removing all of the seeds.
And most importantly, please use gloves when preparing your peppers.
You do not want to get the heat into your eyes, trust me.
While the banana pepper isn’t a super hot pepper, they can pack a surprising amount of heat!
Can I freeze my stuffed peppers?
Absolutely, and it’s one of the reasons I love this recipe so much.
I often make huge batches and freeze in aluminum trays or plastic bags.
That way, we get to enjoy them all year round!
Preparing Stuffed Banana Peppers
This recipe is fairly easy and straight-forward.
For me, the hardest part is making sure I don’t touch my eyes when working with the peppers!
Step 1. Prepare the peppers
While wearing disposable gloves, use a knife to cut the tops and large ribs from inside the peppers.
I like to do this over a baking sheet so I don’t make a huge mess.
Any size of banana pepper will do, but I do try to get medium sized ones at similar sizes.
I try to keep them as consistent as possible so that they cook evenly and the amount of ingredients match the recipe.
Step 2. Stuff your pepper with the sausage
If the meat doesn’t all fit into the pepper, it’s totally fine if it hangs out of the side.
If you’re adding your own seasonings to the meat, add everything to a large bowl & combine before stuffing.
Step 3. Layer and cover in pan with tomato sauce
Pour half the sauce in the baking dish and layer your stuffed pepper. Pour remaining sauce over the top.
Sprinkle with salt and pepper to taste.
Step 4. Wrap and bake your stuffed banana peppers
Cover your baking dish with aluminum foil and bake until peppers are fork-tender.
Step 5. Top with cheese and bake until golden brown
To make this faster, I turn the oven to 400 degrees to get it brown and bubbly.
This recipe calls for 1/2 cup of cheese, but I usually add more.
Crispy mozzarella cheese mixed with the tomato sauce and banana peppers is such a tasty combination.
Hot Sausage Stuffed Banana Peppers
by Dom Geracia
My Hot Sausage Stuffed Banana Peppers are juicy and tender with the perfect kick of spice. I always make huge batch to enjoy all winter long!
4.32 from 61 votes
Prep Time 20mins
Cook Time 50mins
Total Time 1hr10mins
Course Appetizer, Main Course
Cuisine Italian
Servings 4people
Calories 420kcal
Equipment
disposable gloves
Ingredients
8fresh banana peppers
1lbspicy Italian sausageground
½cupmozzarella cheese
½cuptomato sauce
2tbspwater
salt and pepperto taste
Instructions
Preheat your oven to 350 degrees F.
Start by preparing your peppers. While wearing disposable gloves, cut tops of the peppers and remove any large pieces of the Inside rib. There will be small bunches of seeds inside. If you like a lot of heat, leave them. If you prefer a more mild pepper, remove the seeds.
Divide the ground sausage into 8 separate, equal portions and stuff one portion into each pepper. It’s okay if the sausage is exposed and doesn’t completely fill the contents of the pepper.
In a baking dish, take half of the tomato sauce and spread it along the bottom of the baking dish. Add the water and mix it together with a spoon or whisk.
In a single layer, lay each pepper in the sauce in the dish.
Pour the remaining tomato sauce over the peppers.
Cover the baking dish with foil and pop it into the pre-heated oven for roughly 40 minutes.
At 40 minutes, remove the baking dish from the oven and carefully remove the foil. There will be hot steam released. If a knife easily pierces the pepper, they’re ready for the next step.
Top each pepper with mozzarella cheese.
Turn the oven to broil and put the peppers back in the oven, uncovered.
Broil until the cheese is golden brown and remove from the oven.
Let cool for at least 10 minutes before serving. Enjoy!
You haven’t tried proper keto pancakes until you have tried these!
Once upon a time, keto pancakes didn’t exist, and being on a diet meant you had to give up pretty much all of life’s culinary pleasures. Cakes, cookies, crisps, chocolate. The list is endless – and for some strange reason the food always seems to begin with the letter “c”.
Time to move on!
As the ketogenic diet got more popular, people began to experiment with their recipes more and more. Thankfully nutritionists discovered wonderful substitutes that experimental chefs could use to create something new. And, no, it’s not the cronut! (although that mightn’t be a bad idea!). But instead, keto friendly of comfort food we all deserve to enjoy.
With the creation of wonderful ingredients such as Liquid Stevia, and alternative flours such as Coconut Flour and Almond Flour becoming more popular, it became easier to create for those on a keto diet to enjoy a nice plate of fluffy keto pancakes on a Sunday morning!
But I don’t just want to give you keto pancakes. I want to give you pancakes that make you scream “Hallelujah!” when you realize it’s 6:30am on a weekend and you can’t get back to sleep. So, just for you, I’ve experimented and experimented and finally come up with the best keto pancakes recipe in the world.
My Pancakes
I’m not going to lie to you. It took a lot of time cleaning up my messy kitchen before I finally cracked it. Sometimes the recipe was too eggy, too cream-cheesy, or just plain dry. And that wasn’t good enough. But now by moderating some of the ingredients, I’m proud to say, that these are the healthiest, tastiest keto pancakes I’ve ever tried.
As well as being super low carb, these are also gluten-free, which is perfect for anyone suffering dietary intolerances. Have I already mentioned that they’re also delicious? They’re very easy to make, and use regular keto ingredients such as cream cheese, eggs, coconut flour, and almond milk. The flavor comes from a little sweetener, vanilla extract and a dash of cinnamon.
Coming in at 70 calories, 3g of fat, 6.1g of protein, 2.2g of carbs and only 1 measly gram of sugar, these pancakes are perfect for ANYONE. Counting calories? Lowering sugar? Upping your protein? No problem. These pancakes are perfect for you.
Trust me when I say these delicious pancakes are very similar to the real thing. They’re perfect for serving with tasty, crispy bacon and topping them with peanut butter really helps increase the quantity of protein too. My favorite toppings though, have to be sugar-free maple syrup. Sound too good to be true? Google Joseph’s Maple Syrup and you’ll believe me.
So, if you’re after the healthy, quickest and most delicious around, look no further! These fluffy keto pancakes are a force to be reckoned with.
