Here you will find lists of low carb, store bought snacks and recipes made with carb contents included. Many of these items can be found in local grocery stores, not just at the links provided.

PLEASE NOTE: The carb contents you see here are how we have calculated it and what we follow in our family. I encourage you to calculate carb contents yourself based on different products you may buy or substitutions you may use. I cannot 100% guarantee that there are no mistakes.

Breakfast

  • Almond Flour Chocolate Chip Banana Bread Muffins, 10 carbs per muffin
    • 1 1/2 cup almond flour – 18g
    • 2 bananas – 60g
    • 1 Tbsp vanilla
    • 2 Tbsp sugar free syrup – 3g
    • 3 eggs
    • 1 Tbsp cinnamon – 6g
    • 1 tsp baking soda
    • 3 Tbsp chocolate chips – 36g
    • Bake at 350* for 25 minutes, makes 12 muffins
  • Almond Flour Muffins, 9 carbs per muffin
    • 2 1/2 cups almond flour – 30g
    • 2 tsp baking powder
    • 1/4 tsp salt
    • 1/2 cup sugar – 100g
    • 2 Tbsp butter
    • 1/4 cup milk – 3g
    • Bake at 350* for 25 minutes. These yielded 15 muffins in smaller silicon cups.
  • Bagels, 26 carbs per bagel
    • 1 cup self-rising flour (or we did 1 cup flour, 1 1/2 tsp baking powder and 1/2 tsp salt)
    • 1 cup Greek yogurt
    • 1 egg beaten (just to glaze on top before toppings)
    • Any topping such as everything bagel seasoning
    • Beat dough together (it will be very sticky!) and divide into 4 even sections. Create bagel shape with each piece. Bake in oven at 350 degrees for 25 minutes, makes 4 bagels.
  • Baked Apple Donuts, 6 carbs per donut
    • 1 large egg
    • 1/2 cup milk – 6g
    • 2 Tbsp butter
    • 1/2 cup applesauce – 15g
    • 1 tsp vanilla
    • 1 Tbsp sugar free syrup – 2g
    • 1 cup almond flour – 12g
    • 1 tsp baking powder
    • 1 tsp cinnamon – 2g
    • Bake at 400* for 16 minutes, makes 6 donuts
  • Baked Oatmeal Cups, 19 carbs per cup
    • 1 1/2 cup milk – 16g
    • 2 eggs
    • 1/2 cup sugar free syrup – 12g
    • 1/2 cup applesauce – 15g
    • 3 cups oats – 162g
    • 2 tsp cinnamon – 4g
    • 1/2 tsp nutmeg
    • 1/2 tsp vanilla
    • 1 apple (peeled and chopped) – 15g
    • 1 tsp baking powder
    • Bake at 350* for 25-30 minutes, makes 12 cups
  • Banana Oatmeal Breakfast Bars, 25 carbs per 1/8 pan
    • 2 cups oats – 108g
    • 1 cup almond flour – 12g
    • 2 tsp cinnamon – 4g
    • 1 tsp baking powder
    • 1 1/2 cup milk – 16g
    • 4 Tbsp sugar free syrup – 6g
    • 2 Tbsp peanut butter – 8g
    • 1/2 cup applesauce – 15g
    • 1 egg
    • 1 tsp vanilla
    • 1/2 tsp salt
    • 1 banana cut up – 30g
    • Bake at 350* for 40 minutes, makes 8 bars
  • Breakfast Egg Muffins, 0 carbs per muffin
    • 6 eggs
    • 1/3 cup crumbled cooked bacon
    • 1/4 cup shredded cheddar cheese
    • salt and pepper to taste
    • Bake at 375 degrees for 18 minutes. Makes 6 cups.
  • Chocolate Chip Sourdough Protein Muffins – 264 carbs total
    • 2 cups almond flour – 48g
    • 2 tsp baking powder
    • 1/2 tsp baking soda
    • 1 tsp salt
    • 1/2 cup chocolate chips – 64g
    • 1/2 cup coconut sugar – 96g
    • 1/2 cup avocado oil
    • 1/2 cup sourdough starter – 45g
    • 3/4 cup Greek yogurt – 7g
    • 1/4 cup almond milk
    • 2 eggs
    • 2 scoops chocolate protein powder – 4g
    • Mix together ingredients and bake at 350 degrees for 18-20 minutes. Makes 24 muffins or 48 mini muffins. Approximately 6g per mini muffin or 11g per regular size muffin.
  • Crepes, 14 carbs per crepe
    • 1 cup flour – 96g
    • 1 cup water
    • 2 eggs
    • Potential Toppings: 1 Tbsp jelly – 13g; 1 Tbsp Nutella – 11g; 1 Tbsp honey – 17g
    • Makes approximately 7 crepes
    • Crepe pictured here with 1 Tbsp Nutella rolled in the middle
  • French Toast, 23 carbs per 2 slices
    • 2 pieces Sara Lee Healthy and Delightful Bread – 18g
    • 1 egg
    • 2 Tbsp sugar free syrup – 5g
    • If you are looking for an egg-less version, I make it with the same bread, 1/2 cup milk (4g), 1tsp cinnamon (2g) and 1 tsp vanilla extract which turns out to be 24g for the French Toast without the syrup.
  • Granola Breakfast Pizza, 31 carbs per 1/8 slice
    • 3 cups oats – 162g
    • 1 cup peanut butter – 24g
    • 1 1/2 cups Greek yogurt – 12g
    • 1/2 cup almonds (sliced) – 14g
    • 1 cup blueberries – 21g
    • 1 cup strawberries – 12g
    • 1/4 Tbsp cinnamon
    • Mix together oats, peanut butter, cinnamon and almonds and press onto pizza tray for crust. Use Greek yogurt and fruit as toppings. We drizzle sugar free syrup on ours at home.
  • Lucky Charm Baked Oatmeal – 19g per square
    • 2 1/2 cups rolled oats – 135g
    • 1 egg
    • 1 1/2 cup coconut milk – 1g
    • 1/4 cup sugar free syrup – 6g
    • 1 cup peanut butter – 56g
    • 3/4 cup lucky charm marshmallows – 29g
    • Bake at 350* for 25 minutes, 227 carbs total, makes 12 squares.
  • Peanut Butter Baked Oatmeal Cups – 18g per cup
    • 2 1/2 cups rolled oats – 135g
    • 1 large egg
    • 1 1/2 cups skim milk – 17g
    • 1/4 cup sugar free syrup – 6g
    • 1 cup peanut butter – 56g
    • Bake at 350 degrees for 25 minutes. Makes 12 cups
  • Rainbow Fruit Pizza – 171 carbs total
    • Crust
      • 1 cup almond flour – 12g
      • 1/3 cup coconut flour – 43g
      • 1 egg
      • 1/3 cup Truvia powdered sugar – 48g
      • 3 Tbsp butter
      • 1/2 tsp baking powder
      • 2 tsp vanilla
    • Topping
      • 1/2 cup cream cheese
      • 3 Tbsp butter
      • 1/2 cup heaving whipping cream – 6g
      • 1/2 cup Truvia powdered sugar – 32g
      • 1 tsp vanilla
      • fruit assortment – 30g
    • Bake crust at 350* for 15 minutes. Add toppings. Approximately 22g per 1/8 slice.
  • Sourdough Banana Bread Muffins – 323 carbs total
    • 2 cups keto flour – 112g
    • 1 tsp baking powder
    • 1 tsp baking soda
    • 1/2 tsp sea salt
    • 1 tsp cinnamon
    • 3 mashed bananas – 90g
    • 1/4 cup coconut oil
    • 1/2 cup sugar free syrup – 12g
    • 1/2 cup sourdough starter – 45g
    • 2 tsp vanilla extract
    • 1/2 cup chocolate chips – 64g
    • 2 eggs
    • Mix ingredients and bake at 350 degrees for 15-17 min. Makes 48 mini muffins or 24 regular. Approximately 6g per mini muffin or 12g per regular size muffin.
  • Sourdough Cinnamon Apple Muffins – 199 carbs total
    • 1 cup sourdough discard – 91g
    • 1/2 cup avocado oil
    • 2 eggs
    • 1/2 tsp vanilla extract
    • 1/4 cup sugar free syrup – 6g
    • 2 apples, peeled, cored and chopped – 30g
    • 1/4 cup coconut sugar – 48g
    • 1 cup almond flour – 24g
    • 1 tsp cinnamon
    • 1 tsp baking powder
    • 1 tsp salt
    • 2 Tbsp butter
    • Bake at 350 degrees for 25 minutes. Yields 24 muffins at 8g per muffin.
  • Sourdough Cinnamon Raisin Bread – 366 carbs total
    • Dough
      • 1/2 cup sourdough discard – 46g
      • 3 cups whole wheat flour – 264g
      • 2 1/2 tsp yeast
      • 1 Tbsp coconut sugar – 5g
      • 1 1/4 tsp salt
      • 1 egg
      • 5 Tbsp butter
      • 2/3 cup water
    • Filling
      • 1/4 cup coconut sugar – 18g
      • 1 1/2 tsp cinnamon
      • 1 egg
      • 3 mini boxes raisings – 33g
    • Mix dough ingredients and let rise 1 1/2-2 hours. Stir together sugar, cinnamon and raisins. Spread dough in a flat rectangle, spread beaten egg on top and sprinkle on filling. Roll from short side into a log and put in a standard bread pan. Bake at 350* for 45 min. Approximately 31g per 1/12 slice.
  • Sourdough Cinnamon Quick Bread – 274 carbs total
    • 1/2 cup butter
    • 1/4 cup coconut sugar – 48g
    • 1 egg
    • 1 Tbsp vanilla extract
    • 1/2 cup sugar free syrup – 12g
    • 1/2 cup sourdough discard – 46g
    • 1/2 cup Greek yogurt – 8g
    • 2 cups keto flour – 112g
    • 1 tsp baking soda
    • 1 tsp baking powder
    • Cinnamon Swirl mixure:
      • 1/4 cup coconut sugar – 48g
      • 1 Tbsp cinnamon
    • Mix ingredients and pour half in a loaf pan. Sprinkle in half of the swirl mixture and mix with a knife. Repeat for the second half. Bake at 350 degrees for 60 minutes. Approximately 28g per 1/10 slice.
  • Sourdough Waffles – 167 carbs total
    • 1 cup sourdough discard – 91g
    • 1 cup milk – 11g
    • 1 egg
    • 2 Tbsp coconut sugar – 9g
    • 1 cup keto flour – 56g
    • 1/2 tsp salt
    • 1 tsp baking soda
    • 2 Tbsp butter
    • Yields 12 waffles, approximately 14g per waffle.

Breakfast On-The-Go

Snacks (15 carbs and under)

  • Apple Chips – 6g
  • Applesauce Pouches – 12g
  • Candy Sticks – 2g
  • Caramel Apple Grapes
    • 50 grapes (about 2 cups) – 32g
    • sugar free caramel sauce (mine was purchased from Target)
    • 1/2 cup chopped peanuts – 5g
    • Put each grape on a toothpick (or festive cocktail toothpicks from Amazon). Dip in caramel sauce, then dip in peanuts. About 1 carb per stick.
  • Cheese Sticks – 0g
  • Chobani Zero Sugar Yogurt – 5g
  • Chocolate M&M Pretzels – 3g per pretzel treat
    • Beyond Twistz Pretzels – 6g per 17 pretzels
    • Lily’s Milk Chocolate Bar – 18g per 11 pieces
    • Unreal Chocolate Gems – 18g per 35 pieces
  • Cucumber Bites
    • 2 cucumbers, sliced
    • 1 cup Greek yogurt – 8g
    • 8 oz cream cheese – 5g
    • 2 Tbsp feta cheese – 2g
    • 1 pint cherry tomatoes – 6g
    • Mix together cheeses and yogurt and put on cucumber slices. Put half cherry tomato on top. Approximately 1 carb per 2 bites.
  • Diced Peaches – 6g
  • Edamame Beans – 6g
  • Fruit Strips – 11g
  • Gatorade Zero – 1g
  • Hi-C – 13g
  • Hummus Wreath
    • 17oz pkg hummus – 75g
    • 1/2 cup feta cheese – 4g
    • 1/4 cup thinly sliced scallions
    • 3/4 cup chopped parsley
    • 1 tsp olive iol
    • 1/16 tsp salt
    • Mix ingredients together and form a wreath around plate. Sprinkle parsley on top. Use whisps or peppers to dip.
  • Kind Thin Bars – 10g
  • Leprechaun Crunch – 10g
    • 4 cups green popcorn – 16g
    • 3/4 cup lucky charms marshmallows – 29g
    • 1/4 cup chocolate chips – 16g
    • 51 Beyond Twistz keto Pretzels – 18g
    • 79 carbs total, approximately 10g per 1/8 serving.
  • Meat Sticks – 1g
  • Pistachios – 6g
  • Pringle Cups – 11g
  • Protein Balls
    • Almond Joy – 151 carbs per entire recipe
      • 1 1/2 cups rolled oats – 67g
      • 1 cup almond butter – 64g
      • 1/4 cup sugar free maple syrup – 12g
      • 2 scoops chocolate protein powder (I use Premier Protein) – 4g
      • 2 Tbsp shredded coconut – 4g
      • Chocolate Peanut Butter – 139 carbs per entire recipe
        • 1 1/2 cup rolled oats – 67g
        • 1 cup peanut butter – 56g
        • 1/4 cup sugar free maple syrup – 12g
        • 2 scoops chocolate protein powder (I use Premier Protein) – 4g
      • Cinnamon Raisin Cookie – 157 carbs per entire recipe
        • 1 1/2 cup rolled oats – 67g
        • 1 cup almond butter – 64g
        • 1/4 cup sugar free maple syrup – 12g
        • 2 scoops vanilla protein powder (I use Premier Protein) – 3g
        • 1 tiny box raisins – 11g
        • 1/4 tsp cinnamon
  • Quest Chips – 5g
  • Quest Minis – 9g
  • Rainbow Fruit Kabobs – 12g
    • Select an assortment of rainbow colored fruits: strawberries, cantaloupe, pineapple, kiwi, blueberries, grapes + skewers and 1 marshmallow; assemble as desired
  • Sweet Puffs – 8g
  • Tortilla Roll-Ups, 3 carbs per roll-up
    • 2 pkgs cream cheese – 10g
    • 1 packet ranch dressing
    • 1 jar (4oz) drained pimentos – 5g
    • 1 jar (4oz) drained green chilies – 8g
    • 1 can (2.5oz) chopped black olives – 4g
    • 1/4 cup yellow pepper chopped
    • 3/4 cup shredded cheddar cheese – 4g
    • 8 low carb spinach tortillas – 120g
    • Mix together ingredients and spread on tortillas. Roll tortillas and chill in fridge for an hour before cutting. Makes 64 roll-ups.

Lunch/Dinner

  • Artisan Bread – carbs vary depending on flour used
    • 4 cups flour – Einkorn, 204g; Keto, 224g; Whole Wheat, 336g
    • 2 tsp salt
    • 3/4 tsp active dry yeast
    • 1-2 cups room temperature water
    • Mix ingredients together, if super sticky, slowly add a little more water. Form into a ball in a bowl, cover with plastic wrap and let rise for 12-16 hours. Bake at 475* in a dutch oven for 30 minutes. Remove lid and bake another 10-15 minutes or until edges are crispy brown.
  • Bacon Wrapped Brussels Sprouts, 47 carbs per entire recipe
    • 1 pound Brussels sprouts – 41g
    • 2 boxes bacon
    • olive oil
    • 4 Tbsp sugar-free maple syrup – 6g
    • salt and pepper
    • Mix Brussels sprouts in oil, salt, pepper and maple syrup. Wrap a half strip of bacon around each sprout and bake at 400* for 20-25 minutes. About 2 carbs per sprout.
  • Beef, Sweet Potato and Cottage Cheese Protein Bowl – 74 carbs total
    • Sweet Potatoes
      • 2 sweet potatoes, chopped – 54g
      • 1 tsp olive oil
      • 1 tsp paprika
      • Bake at 430 degrees for 20 minutes.
    • Beef
      • 1 pound ground beef
      • 1 packet taco seasoning
      • Cook together on stove top for approximately 5-10 minutes.
    • Cottage Cheese
      • 1 cup cottage cheese – 10g
      • 2 Tbsp ranch seasoning
      • Mix together.
    • Avocado
      • 1 avocado – 10g
      • 1 tsp lime juice
      • 1/2 tsp salt
      • Mash together, leaving large chunks.
    • Put all 4 items in a bowl and serve. Approximately 19g per 1/4 serving. Drizzle Sriracha on top and jalapenos if desired.
  • Broccoli Cauliflower Potatoes – 103 carbs per entire recipe
    • 3 cups broccoli – 18g
    • 3 cups cauliflower – 15g
    • 2 potatoes – 70g (approximately)
    • 2 Tbsp olive oil
    • 2 tsp garlic salt
    • Dice broccoli, cauliflower and potatoes. Coat in olive oil and garlic salt. Bake in oven at 400 degrees for 20 minutes. Approximately 13 carbs per 1/8 serving.
  • Broccoli Cheddar Soup, 30 carbs per entire recipe
    • 1 head of broccoli, chopped – 10g
    • 2 Tbsp butter
    • 8 oz cream cheese
    • 1 cup heavy whipping cream
    • 2 cups chicken broth
    • 2 cups water
    • 1/2 cup parmesan cheese
    • 2 1/2 cups shredded cheddar cheese – 20g
    • Add ingredients in a crockpot and cook on low 4 hours. Add shredded cheese in last and stir.
  • Buffalo Chicken Bites – 24 carbs total
    • 2 chicken breasts, cut in small pieces
    • 1 medium egg, beaten
    • 1 cup almond flour – 24g
    • Sauce:
      • 1/2 cup hot sauce
      • 1/2 cup butter
      • 1 tsp garlic powder
      • 1/2 tsp salt
    • Dip each chicken piece in egg and then almond flour. Bake at 400 degrees for 15 minutes. Melt together sauce ingredients and coat chicken pieces. Approximately 1g per bite.
  • Buffalo Chicken Spaghetti Squash – 92 carbs per entire recipe
    • 2 small spaghetti squash – 56g
    • 2 cups shredded chicken breast
    • 2 cups broccoli florets, chopped – 24g
    • 1 cup shredded cheddar cheese – 4g
    • 1 cup Greek yogurt – 8g
    • Preheat oven to 400* and cut spaghetti squash in half. Bake for 30 minutes. Scrape out half the squash and mix all ingredients together. Spoon into squash halves and bake another 10-15 minutes. About 23g per 1/4 serving.
  • Caramel Apple Nachos, 134 carbs per entire recipe
    • 4 Granny Smith apples – 60g
    • 3/4 cup sugar free caramel sauce
      • 1 stick butter
      • 1/3 cup Splenda
      • 2 Tbsp sugar free maple syrup – 3g
      • 1/2 cup heavy whipping cream – 8g
      • 1 tsp vanilla extract
      • Bring caramel sauce ingredients to a boil for 5 minutes and let cool before using.
    • 1/2 cup Lily’s chocolate chips – 64g
    • Soak apples in lemon juice to keep them from going brown. Layer apples with caramel sauce and chocolate chips or other ingredients if desired. 17 carbs per 1/8 serving.
  • Cauliflower Baked Ziti – 166 carbs total
    • 1 onion, chopped – 10g
    • 2 cloves minced garlic
    • 1 pound ground beef
    • 1 can tomato paste – 30g
    • 1 28 oz can crushed tomatoes – 52g
    • 2 medium heads cauliflower, chopped and roasted – 58g
    • 1 1/2 cup ricotta cheese – 30g
    • 2 cups shredded mozzarella – 16g
    • 1/2 cup parmesan
    • pinch of red pepper flakes and oregano.
    • Cook onion, garlic, red pepper flakes and ground beef in skillet, then drain fat. Add tomato paste and oregano and cook for 2 minutes. Add crushed tomatoes and simmer. Put roasted cauliflower in bowl and mix with sauce. Place half the mixture into baking dish, dollop with ricotta, mozzarella and parmesan, then repeat with the other half. Cook at 375 degrees for 30 minutes. Approximately 21g per 1/8 serving.
  • Cauliflower Mac & Cheese – 36 carbs total
    • 1 head cauliflower, chopped – 29g
    • 1/4 cup heavy cream – 2g
    • 2 oz cream cheese
    • 1 cup shredded cheddar cheese – 4g
    • 1/3 shredded Monterey jack cheese – 1g
    • 1/2 tsp ground mustard
    • 1/2 tsp salt
    • 1/2 tsp pepper
    • Boil cauliflower for 5 minutes. Mix in cheeses after draining the water and serve immediately. Approximately 9g per 1/4 serving.
  • Cheese Quesadilla, 18 carbs per quesadilla
    • 1 Carb Balance whole wheat small tortilla – 18g
    • Shredded cheese
  • Chicken Taquitos, 19 carbs per taquito
    • 1 pound rotisserie chicken (shredded) – 6g
    • 2 cups shredded mexican cheese – 8g
    • 1 tsp ground cumin
    • 1 tsp chili powder
    • 1/2 tsp garlic powder
    • 1/2 tsp paprika
    • 4 tsp lime juice
    • 16 carb balance whole wheat tortillas – 288g
    • Bake at 450* for 20 minutes
  • Chicken Pesto Bowtie Pasta, 351 carbs per entire recipe
    • 1 box farfalle pasta – 320g
    • 1 pound shredded rotisserie chicken – 6g
    • 1 1/2 cup cherry tomatoes – 9g
    • 1 cup pesto – 16g
    • 1 1/2 tsp miced garlic
    • 3/4 tsp Italian seasoning
    • 1 Tsp olive oil
    • 1/4 cup parmesan cheese for top
  • Chicken Pesto Panini, 29 carbs per panini
    • whole wheat sandwich thin – 28g per thin
    • chicken breast cutlets
    • pesto – 4g
    • spinach
    • jar roasted red peppers
    • sliced mozzarella cheese
    • 1 Tbsp olive oil
    • 1 Tbsp garlic salt
    • 1 Tbsp oregano
    • Makes approximately 4 paninis
  • Chicken Sweet Potato Bake, 449 carbs per entire recipe
    • 2 lb boneless chicken breast
    • 1 onion – 10g
    • 2 sweet potatoes – 54g
    • 1 lb brussels sprouts – 40g
    • 3 cloves garlic
    • 1 tsp paprika
    • 1/2 cup chicken broth
    • 1 box brown rice – 312g
    • 1/4 cup craisins – 33g
    • On stove, cook chicken, sweet potatoes, garlic, brussels sprouts, onion, chicken broth and spices. Cook rice separately.
    • Bake in oven 350 degrees for 18 minutes
    • 10 servings, 45g per 1/10 serving
  • Cream of Chicken and Wild Rice Soup – 67 carbs per entire recipe
    • 1 Tbsp olive oil
    • 1 small onion – 10g
    • 2 carrots, diced – 12g
    • 3 stalks celery, diced
    • 4 cloves minced garlic
    • 6 cups chicken broth
    • 1 lb chicken breast
    • 8 oz mushrooms, sliced
    • 1 tsp thyme
    • 1/2 tsp rosemary
    • 1/4 tsp mustard
    • 1 tsp salt
    • 1/2 tsp pepper
    • 1 cup heavy cream – 6g
    • 1 cup rice – 39g
    • Cook in crockpot on high for 8 hours. Approximately 7 carbs per 1/10 serving.
  • Crockpot Potato Soup – 239 carbs per entire recipe
    • 1 can evaporated milk – 35g
    • 1 Tbsp butter
    • 1 small onion, chopped – 10g
    • 3 large carrots, diced – 21g
    • 2 pounds Yukon gold potatoes – 130g
    • 1 tsp Italian seasoning
    • 1 tsp salt
    • 1/4 tsp cayenne pepper
    • 4 cups chicken broth
    • 3 Tbsp cornstarch – 27g
    • 2 cups shredded cheddar cheese – 8g
    • 1 cup Greek yogurt – 8g
    • Add butter, onion, carrots, potatoes, seasonings and broth in crockpot and cook on low for 6-8 hours. With 30 minutes left, add milk and cornstarch. Just before serving, add cheddar cheese and Greek yogurt and mash half of the potatoes using a spoon. Approximately 30g per 1/8 serving.
  • Crockpot Tuscan Soup – 166 carbs per entire recipe
    • 1 lb cooked and drained Italian sausage
    • 1 onion – 10g
    • 3 cloves garlic
    • 1 tsp oregano
    • 1 1/2 cups sundried tomatoes, drained – 144g
    • 6 cups chicken broth
    • 1 1/2 cups spinach, chopped
    • 3/4 cups heavy cream – 12g
    • Cook on low 4-6 hours. Put in heavy cream during the last 30 minutes. About 21g per 1/8 serving.
  • Cucumber Tomato Salad – 11 carbs per entire recipe
  • Focaccia Bread – 224 carbs per entire recipe
    • 4 cups keto wheat flour – 224g
    • 2 tsp salt
    • 2 1/4 tsp yeast
    • 2 cups warm water
    • 4 tsp olive oil
    • Italian seasoning
    • flaky sea salt
    • Combine yeast, flour, salt and water. Cover bowl with plastic wrap and refrigerate between 8-24 hours. Divide in half and put olive oil on dough ball, place in round pan and cover for 2 hours at room temp. Drizzle olive oil on top and press dimples into dough and spread out over pan. Put Italian seasoning and sea salt on top. Let it sit for 30 min. Bake at 425 for 22-28 min.
  • Garlic Butter Chicken and Veggies – 166 carbs per entire recipe
    • 1 lb chicken tenderloins
    • 2 1/2 cups baby carrots – 40g
    • 5 Yukon gold potatoes cut into wedges – 125g
    • 1/2 cup melted butter
    • 1 Tbsp minced garlic – 1g
    • 1/2 tsp salt
    • 1/4 tsp pepper
    • 1 Tbsp garlic and herb seasoning
    • Cook in crockpot on low for 8 hours. Approximately 21 carbs per 1/8 serving.
  • Gluten Free Keto Broccoli Fritters, 22 carbs per entire recipe
    • 1 pkg riced broccoli – 12g
    • 2 eggs
    • 1/2 cup almond flour – 6g
    • 1/2 cup shredded cheddar cheese – 4g
    • salt and pepper
    • Mix ingredients and use tsp to spoon into frying pan. Makes approximately 12 fritters at 2g per fritter.
  • Grain Bowl, 25 carbs per serving
    • brown rice – 39g per 1 cup cooked
    • grilled chicken breast cut into bite sized pieces
    • cucumber
    • cherry tomatoes
    • olives
    • feta cheese
    • hummus – 5g per 2 tbsp
  • Greek Stuffed Cucumber Boats – 13 carbs total
    • 2 cucumbers
    • 6 oz feta crumbles – 2g
    • 8 kalamata olives, chopped – 2g
    • 1/4 red onion, chopped – 3g
    • 8 cherry tomatoes, chopped – 6g
    • 1 tsp oregano
    • 1 tsp lemon juice
    • 1/2 tsp salt
    • 1/2 tsp pepper
    • Cut cucumbers in half length-wide and scoop out the middle. Mix other ingredients and put into boats. Chop each cucumber half into 8 pieces, giving you 32 pieces. Approximately 1g per 2 boat pieces.
  • Ham and Cheese Pinwheels, 96 carbs per entire recipe
    • 1 can crescent rolls – 96g
    • 6 slices ham
    • 6 slices swiss cheese
    • Lay crescent rolls flat and pinch together seams. Cover with ham, then cheese. Roll the short side and slice into 8 pieces. Bake at 375* for 15 minutes. Extra tip: I put these in the freezer for easy lunches.
  • Healthy Chicken Salad – 37 carbs total
    • 1 tsp sea salt
    • 2 1/2 cups cooked and cubed chicken
    • 3 stalks celery, chopped
    • 1/2 red onion, finely chopped – 5g
    • 1 cup red grapes, quartered – 16g
    • 1/4 cup parsley
    • 1/2 cup sliced almonds – 9g
    • 2/4 cup Greek yogurt – 6g
    • 1 Tbsp honey mustard – 1g
    • 1 Tbsp lemon juice
    • Mix ingredients together and serve. Approximately 6g per 1/6 serving.
  • Keto Chicken Parmesan Casserole – 24 carbs per entire recipe
    • 1 lb chicken cooked and cubed
    • 1 cup marinara sauce – 18g
    • 1 cup grated parmesan cheese
    • 1 1/2 cups shredded mozzarella – 6g
    • 1 oz crushed pork rinds
    • 1/2 tsp basil
    • Put cubed chicken in 8×8 pan. Put on marinara sauce, parmesan cheese, mozzarella, pork rinds and basil. Bake at 350* for 25 minutes. Approximately 6g per 1/4 serving.
  • Keto Garlic Diner Rolls – 40 carbs per entire recipe
    • 2 cups shredded mozzarella cheese – 16g
    • 2 oz cream cheese
    • 1 1/2 cups almond flour – 24g
    • 2 eggs
    • 1 tsp baking powder
    • 1 tsp garlic powder
    • 1 tsp Italian seasoning
    • Divide dough into 10 balls. Mix 2 Tbsp butter, minced garlic and Italian seasoning and spread on top. Bake at 350* for 25 minutes. 4 carbs per roll.
  • Keto Green Bean Casserole – 64 carbs per entire recipe
    • 2 bags frozen green beans, thawed – 48g
    • 1 cup white mushrooms, chopped
    • 1 cup Greek yogurt – 10g
    • 1/2 cup mayo
    • 2 Tbsp dried minced onion
    • 1 tsp bouillon powder – 2g
    • 1 tsp salt
    • 1/2 tsp pepper
    • Topping: 1/4 cup dried minced onion – 3g; 2 Tbsp butter; 2 Tbsp almond flour – 8g
    • Mix ingredients and topping, put topping on top and bake at 350* for 25 minutes. Approximately 8 carbs per 1/8 serving.
  • Keto Meatballs – 18 carbs per entire recipe
    • 1/4 cup parmesan cheese
    • 1/4 cup almond flour – 6g
    • 1 Tbsp Italian seasoning
    • 3/4 tsp sea salt
    • 1/2 tsp pepper
    • 1/4 cup coconut milk
    • 3 Tbsp minced onion
    • 1 egg
    • 3 cloves garlic
    • 1 pound ground beef
    • 3/4 cup marinara sauce – 12g
    • Mix together, form into balls and bake for 10-12 minutes at 425*. Makes about 24 meatballs at 1g per ball.
  • Keto Mini Quiches – 24 carbs per entire recipe
    • 1 Tbsp olive oil
    • 4 oz chopped spinach
    • 1 red bell pepper
    • 5 eggs
    • 1 1/2 cup shredded mozzarella – 12g
    • 1 1/2 cup shredded cheddar – 12g
    • 1/4 tsp salt
    • 1/8 tsp pepper
    • 6 links turkey sausage
    • 4 strips bacon
    • Heat veggies and meat in pan and mix in eggs and cheeses. Pour in muffin tin, makes 12 muffins. Bake at 350* for 30 minutes. You can mix and match what goes in, I make some with veggies and meat and some with meat only. Approximately 2 carbs per quiche.
  • Keto Pizza Crust – 28 carbs per entire recipe
    • 2 cups shredded mozzarella – 16g
    • 2 oz softened cream cheese
    • 1 cup almond flour – 12g
    • 1 tsp baking powder
    • 1/4 tsp salt
    • 2 eggs
    • Melt cheeses together and mix in with ingredients. Bake in oven at 400 degrees for 7 minutes, then add toppings and bake for 15-20 minutes.
  • Keto Orange Cranberry Bread, 115 carbs per entire recipe
    • 1 1/2 cups almond flour – 18g
    • 1/2 cup coconut flour – 32g
    • 1/2 cup lakanato brown monkfruit sweetener – 32g
    • grated clementine peel
    • 1 1/2 tsp baking soda
    • 1/2 tsp xantham gum – 2g
    • 1/2 tsp cinnamon
    • 1/4 cup melted butter
    • 1/2 tsp salt
    • 1/4 tsp nutmeg
    • 6 large eggs
    • 1/2 cup almond milk
    • 1/4 cup cranberries – 33g
    • Bake at 325* for 1 hour and 15 minutes. About 16 carbs per 1/8 slice.
  • Lasagna – 317 carbs per entire recipe
    • 12 oven ready lasagna noodles – 148g
    • 1 67oz bottle Prego traditional pasta sauce – 165g
    • 1/2 cup Ricotta cheese – 4g
    • 2 cups shredded mozzarella cheese
    • 1 pound ground beef
    • red pepper flakes
    • Cook in oven on 350 degrees for 1 hour. Approximately 40 carbs per 1/8 serving.
  • Loaded Baked Potato Soup – 120 carbs per entire recipe
    • 2 russet potatoes, peeled and diced – 70g (approximately)
    • 1 head cauliflower – 29g
    • 1 1/2 cups chicken broth
    • 1 1/2 cups milk – 17g
    • 1/ cup Greek yogurt – 4g
    • chopped scallions
    • shredded cheddar cheese (garnish)
    • 3 slices bacon (garnish)
    • salt and pepper
    • Boil potatoes and cauliflower for 10 minutes. Drain water and put in mixer with chicken broth, milk, Greek yogurt and scallions. Mix until smooth. Add to heat for 5-10 minutes. Add cheese and bacon to top
    • About 20 carbs per 1/5 serving.
  • Loaded Cauliflower
    • 1 head cauliflower – 29g
    • 6 slices of bacon
    • 1/2 tsp pepper
    • 1/4 tsp salt
    • 1 1/4 cups shredded cheddar cheese – 5g
    • 2/3 cup Greek yogurt – 8g
    • 4 chopped scallions
    • Heat oven to 425* and bake for 40 minutes
  • Louisa Frozen Cheese Tortellini (2 carbs per noodle) and Spinach/Cheese Ravioli (4 carbs per noodle)
  • Low Carb Breadsticks (Witch Fingers for Halloween), 28 carbs per entire recipe
    • 1 1/2 cups shredded mozzarella – 12g
    • 2 TBsp cream cheese – 2g
    • 1 cup almond flour – 12g
    • 1 egg
    • 1 TBsp Italian seasoning
    • 2 TBsp garlic paste – 2g
    • 1/2 red bell pepper cut into triangles (if making into Halloween witch fingers)
    • Combine ingredients and bake at 400* for 10 minutes. Makes 16 breadsticks at about 2 carbs per breadstick. Serve with marinara sauce.
  • Low Carb Jalapeno Poppers, 5 carbs per popper
    • 8 fresh jalapenos, halved and pitted
    • 4 oz cream cheese – 4g
    • 4 oz shredded mozzarella cheese – 4g
    • 4 small low carb tortillas – 76g
    • edible googly eyes optional for Halloween poppers
    • Mix cheeses together and spoon into jalapenos. Cut tortillas into 8-10 narrow strips and wrap around jalapenos. Bake at 400* for 8 minutes. Add googly eyes if making them into mummies (add 2 carbs for googly eyes). Makes 16 poppers.
  • Low Carb Personal Pizza, 12 carbs per pizza
    • 1 Ultra Thin Protein Pizza Crust – 9g
    • 1/4 cup cherry tomatoes – 3g
    • Shredded mozzarella cheese
  • Low Carb Stuffing – 280 carbs per entire recipe
    • 4 cups cornbread, cubed – 270g
    • 1 Tbsp olive oil
    • 1 stalk celery, diced
    • 1 onion, diced – 10g
    • 1 bell pepper, diced
    • 1/2 tsp sage
    • 1/2 tsp thyme
    • 1/2 tsp salt and pepper
    • 1 1/2 cup chicken broth
    • Preheat oven to 400* and toast cornbread for 9 minutes. Reduce heat to 350*. Cook vegetables in pan and mix with cornbread, spiced and broth. Bake in 9×13 casserole dish for 30 minutes.
  • Mashed Potatoes – 151 carbs per entire recipe
    • 4 russet potatoes, peeled and diced – 140g (approximately)
    • 1 stick butter
    • 1 cup milk – 11g
    • 2 oz cream cheese
    • Boil potatoes for 15 minutes. Mix in other ingredients and mash. Approximately 25g per 1/6 serving.
  • Meatloaf – 135 carbs per entire recipe
    • 1 1/2 pounds ground beef
    • 1 egg
    • 1 onion, chopped – 10g
    • 1 cup milk – 11g
    • 1 cup bread crumbs – 104g
    • 1/3 cup ketchup
    • 2 Tbsp brown sugar – 10g
    • 2 Tbsp mustard
    • Mix beef, egg, onion, milk and bread crumbs into bread loaf pan. Mix ketchup, brown sugar and mustard and spread on top. Bake at 350* for 1 hour. Approximately 17 carbs per 1/8 slice.
  • Mediterranean Chicken – 46 carbs total
    • 1 pound chicken tenderloins
    • 1 cup almond flour – 24g
    • 2 eggs
    • 1 Tbsp basil
    • 6 Tbsp chopped sundried tomatoes – 12g
    • 4 Tbsp chopped kalamata olives
    • 1 red onion, chopped – 10g
    • Chop onion and cook in skillet with tomatoes and olives. Mix almond flour and basil. Dip each tenderloin in almond flour mixture, then in egg, then in mixture again. Cook in skillet with veggies. Serve with couscous.
  • Melty Chili Bake Casserole, 238 carbs per entire recipe
    • 1 1/2 pounds ground beef
    • 15 oz can tomato sauce – 21g
    • 1 bag frozen corn – 51g
    • 15 oz can black beans, drained – 70g
    • 4 oz chopped fresh green chilies – 8g
    • 2 tsp dried minced onion
    • 1 tsp cumin
    • 1/2 tsp garlic powder
    • 1/2 tsp oregano
    • 4 carb balance tortillas – 80g
    • 1 cup shredded cheddar cheese – 8g
    • Brown meat & mix in spiced and canned foods. Layer bottom of a 9×13 pan with 2 tortillas, mixture and cheese. Repeat. Bake at 350* for 25-30 minutes.
  • Mini Keto Corn Dogs, 22 carbs per entire recipe
    • 1 2/3 cup almond flour – 20g
    • 1 tsp baking powder
    • 2 Tbsp Splenda – 2g
    • 1/4 tsp sea salt
    • 3 1/2 Tbsp butter
    • 3 1/2 Tbsp almond milk
    • 2 eggs
    • 1 tsp sweet corn extract
    • 4 hotdogs cut into 6 pieces each
    • Bake at 400* for 12-14 minutes. Makes 24 mini muffins or 20 mini muffin squares. Approximately 1g per muffin.
  • One-Pan Asparagus Chicken Bake, 25 carbs per entire recipe
    • 4 chicken breasts
    • 1/2 pound chopped asparagus – 9g
    • 6 strings bacon
    • 1/2 cup ranch dressing – 8g
    • 1 cup shredded cheddar cheese – 8g
    • Bake at 375* for 25-30 minutes. Approximately 6 carbs per 1/4 serving.
  • Pizza-dillas, 20 carbs per pizza-dilla
    • 1 Carb Balance tortilla – 18g
    • pepperoni
    • shredded mozzarella cheese
    • 1 Tbsp pizza sauce – 2g
  • Pizza Paninis, 23 carbs per panini
    • 2 slices Sara Lee Healthy and Delightful Bread – 18g
    • 2 Tbsp pizza sauce – 3g
    • 2 pieces mozzarella cheese – 2g
    • pepperoni
    • green pepper slices
  • Pizza Puffs, 25 carbs per entire recipe
    • 1/2 cup chopped pepperoni
    • 1 pound cooked Italian sausage (this was not in ours)
    • 4 ounces softened cream cheese
    • 1/3 cup coconut flour – 20g
    • 1/2 tsp baking powder
    • 1 tsp minced garlic
    • 1 tsp Italian seasoning
    • 3 large eggs
    • 1 1/4 cup shredded mozzarella – 5g
    • Mix ingredients (can also add veggies or other meats) and form into balls. Ours formed 21 puffs but with the sausage the recipe says 36 puffs. Chill in fridge for 10 minutes. Bake in oven at 350 degrees for 18-20 minutes. Lightly brush melted butter on top. Approximately 1-1.5 carbs per puff.
  • Refined Sugar-Free Cinnamon Rolls – 311 carbs total
    • Sweet Pecan Bottoms
      • 3 Tbsp butter
      • 1/3 cup coconut sugar – 64g
      • 2 Tbsp sugar free maple syrup – 3g
      • 1/2 cup chopped pecans – 8g
    • Dough
      • 1 cup almond milk
      • 1 Tbsp apple cider vinegar
      • 6 Tbsp coconut oil
      • 2 tsp vanilla
      • 3 1/2 cups almond flour – 56g
      • 1 cup tapioca flour – 36g
      • 1/4 cup coconut sugar – 48g
      • 2 tsp baking powder
      • 3/4 tsp salt
      • 1/2 tsp cinnamon
      • 1/4 cup psyllium husks – 48g
    • Filling
      • 6 Tbsp butter
      • 1/4 cup coconut sugar – 48g
      • 1 Tbsp cinnamon
    • Put together pecan bottoms first in an 8 inch round pan. Mix together dough ingredients and flatten out on surface. Spread on filling and roll to cut 9 cinnamon rolls. Bake at 400* for 25-30 minutes. Approximately 35 carbs per roll.
  • Rice Cake Owls – 150 carbs per entire recipe
    • 8 caramel rice cakes – 88g
    • 1 apple sliced in 16 – 15g
    • 1 banana sliced in 16 – 30g
    • 1 cup blueberries – 17g
    • 4 small pieces clementine
    • thin layer of peanut butter spread on each cake.
    • Assemble owls using apples as wings, banana and blueberries as eyes, small piece of clementine as beak and blueberries as tummy feathers. Makes 8 owls at 19 carbs per owl.
  • Roasted Garlic Parmesan Zucchini Squash and Tomatoes, 19 carbs per entire recipe
    • 1 zucchini – 6g
    • 1 yellow squash – 7g
    • 1 cup cherry tomatoes cut in half – 6g
    • olive oil
    • minced garlic
    • Italian seasoning
    • 1/2 cup shredded parmesan cheese
    • Mix ingredients together and bake at 400* for 20-25 minutes. About 2 carbs per 1/8 serving.
  • Roasted Radishes, 20 carbs per entire recipe
    • 1 pound radishes – 20g
    • 2 Tbsp olive oil
    • 1/2 tsp garlic powder
    • 1 tsp Italian seasoning
    • Bake at 350* for 25 minutes. Approximately 5 carbs per 1/4 serving.
  • Sourdough Flatbread – 208 carbs Total
    • 2 cups keto flour – 112g
    • 1 cup sourdough starter – 91g
    • 1 tsp salt
    • 1/2 cup milk – 5g
    • Mix dough and let sit for 2-4 hours, covered. Divide into 8 sections and roll out. Cook in skillet on medium heat, about 1 minute each side. Approximately 26g per flatbread. Add toppings as desired.
  • Spinach Gratin, 36 carbs per entire recipe
    • 2 pkgs frozen spinach, thawed and drained – 18g
    • 1 onion – 10g
    • minced garlic
    • 4 oz cream cheese
    • 1 cup heavy cream
    • 8 oz shredded cheddar cheese – 8g
    • 1/2 cup shredded parmesan cheese
    • pinch of nutmeg
    • Bake at 350* for 15-20 minutes. Approximately 5g per 1/8 serving.
  • Stuffed Peppers, 103 carbs per entire recipe
    • 1 lb ground beef
    • 4 green peppers
    • 1 cup uncooked brown rice – 72g
    • 1 onion – 10g
    • 1 15 oz can tomato sauce – 21g
    • 26 carbs per 1 stuffed pepper
  • Taco Soup, 192 carbs per entire recipe
    • 2 lbs chicken breast
    • 1 15oz can diced tomatoes 17.5g
    • 1 10oz can enchilada sauce – 18g
    • 1 15oz can black beans – 77g
    • 1 chopped onion – 7g
    • 2 cloves garlic
    • 1 14oz bag frozen corn – 64g
    • 1 can chopped green chilles – 8g
    • 28oz chicken broth
    • 1 tsp chili powder
    • 1 tsp cumin
    • Bake in Crockpot on low for 8 hours
  • Turkey and Cheese Bagel Thin Paninis, 25 carbs per panini
    • Bagel thins – 25g
    • cheese slice
    • turkey slice
    • 1 tsp butter
  • Turkey Pumpkin Chili – 209 carbs total
    • 1 onion, diced – 10g
    • 1 green pepper
    • 1 red pepper
    • 1 jalapeno
    • 2 cloves garlic
    • 1 pound lean ground turkey
    • 1 1/2 Tbsp chili powder
    • 1 tsp cumin
    • 1 tsp paprika
    • 1/2 tsp cinnamon
    • 1/2 tsp oregano
    • 1/2 tsp salt
    • pinch cayenne pepper
    • 15 oz can diced tomatoes – 21g
    • 15 oz can pumpkin – 35g
    • 15 oz can chicken broth
    • 15 oz can drained kidney beans – 73g
    • 15 oz can drained black beans – 70g
    • Mix all ingredients and put in crockpot on low 8 hours. Approximately 26g per 1/8 serving.
  • Turkey Wraps
    • Cheese cubes – 1g each
    • Gluten free spinach wrap – 26g (per wrap)
    • 6 Tbsp garden veggie cream cheese – 6g
    • 2 pieces deli turkey
    • 3 oz shredded carrots – 8g
    • 3 oz shredded lettuce
    • 1 red pepper
    • 1 cup shredded mozzarella – 8g
    • 1 piece cheese cut into eye shapes – 1g
    • 12 slices cucumber
    • Mix cream cheese, shredded cheese, shredded carrots, shredded lettuce and spread on each tortilla. Place 2 pieces turkey on and fold. Stop here if you would like to just enjoy turkey wraps. If you would like to turn them into Halloween wraps, use cucumber and cheese for eyes, long red pepper slice for the mouth and short red pepper slices for hair. Use toothpicks and cheese cubes as bolts. Approximately 30g per wrap.
  • Uncrustables – 23 carbs per sandwich
    • 2 slices Sara Lee Healthy & Delightful Bread – 18g
    • thin layer of peanut butter, spread on both slices of bread
    • 1 Tbsp sugar free jam, dolloped in the middle of the bread – 5g
    • Close sandwhich and use an uncrustable cutter (mine was from Amazon) to cut crust off and then press together. I make an entire loaf of bread into these at a time and package them in saran wrap before putting them in the freezer. Making them means getting to use your own low carb ingredients and sugar free jams/jellies.
  • Veggie Pasta – 339 carbs per entire recipe
    • 1 box whole wheat rotini – 312g
    • 1 cup cherry tomatoes – 12g
    • 1 red onion – 15g
    • 1/2 bag spinach
    • garlic salt
    • red pepper flakes
    • olive oil
    • salt and pepper
    • About 42 carbs per 1/8 serving
  • White Chicken Chili – 224 carbs per entire recipe
    • 2 chicken breasts
    • 2 15oz can tomatoes w/ green chillies – 17.5g
    • 1 15oz can corn – 59.5g
    • 1 15oz can black beans – 77g
    • 1 15oz can navy beans – 70g
    • 1 rancho taco ranch packet
    • 1 Tbsp chili powder
    • 8 oz cream cheese
    • 1 tsp cumin and garlic powder
    • Bake in Crockpot on low for 8 hours

Desserts

  • Almond Flour Cake – 67 carbs per entire cake
    • 2 1/4 cups almond flour – 27g
    • 4 large eggs
    • 3 Tbsp butter
    • 1/2 cup splenda – 12g
    • 2 tsp vanilla extract
    • 1 tsp baking powder
    • Icing
      • 8 oz cream cheese – 10g
      • 1 tsp vanilla extract
      • 1/4 cup splenda – 6g
    • Sprinkles
      • 4 tsp stevia – 12g
      • food coloring
    • Bake at 350 degrees for 20-25 minutes. Use food coloring to change colors. 8 carbs per 1/8 slice.
  • Cheesecake Shooters – 23 carbs per entire recipe
    • 1 box sugar free jell-o cheesecake pudding mix – 20g
    • 2 cups almond milk – 2g
    • sugar free whipped cream – 1g
    • red and yellow food coloring (to create into candy corn theme for Halloween)
    • Combine pudding mix and almond milk and divide in half. Mix 1 half with yellow food coloring and 1 half with red and yellow food coloring (or any color of your choosing). Spoon yellow mixture in clear shooter glass, followed by orange. Put whipped cream on top before serving. Makes 8 shooters with about 4 carbs per shooter.
  • Crescent Roll Apple Pie – 159 carbs per entire recipe
    • 1 tube Pillsbury crescent rolls – 96
    • 1 apple sliced into 8ths – 15g
    • 1/4 cup brown sugar – 48g
    • 3 Tbsp butter
    • 1 tsp cinnamon
    • Roll out crescent rolls and put brown sugar/cinnamon mixture on each. Put apple slice on the big part and roll up. Bake at 375* for 12 minutes. 20 carbs per crescent roll apple pie.
  • Crunchy Chocolate Candy – 27 carbs per entire recipe
    • 1/3 cup coconut oil
    • 2 Tbsp sugar free syrup – 3g
    • 1/3 cup cocoa powder – 16g
    • 1/4 cup crispy rice cereal – 8g
    • pinch of salt
    • Put into a candy mold and put in the refrigerator for 1 hour. This made approximately 20 small heart shaped candies at 2g per candy.
  • Homemade Gummy Bears
    • 1 cup Healthy Balance Old Orchard apple juice – 1g
    • 2 Tbsp sugar free syrup – 3g
    • Up to 1 Tbsp cinnamon (optional)
    • 4 Tbsp grass-fed gelatin
    • Combine apple juice and syrup over medium heat until steaming but not boiling. Carefully mix in cinnamon and gelatin, 1 Tbsp at a time and stir until fully dissolved. Use dropper to fill gummy bear molds (super cheap on Amazon!) and let harden in refrigerator for 15 minutes. These bears are only about a carb per serving which is up to 24 bears.
  • Jumbo Keto Chocolate Chip Cookies – 160 carbs total
    • 1 stick butter
    • 1/3 cup sugar free brown sugar – 64g
    • 1 egg
    • 1 2/3 cup almond flour – 32g
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/2 cup sugar free chocolate chips – 64g
    • Bake at 350 degrees for 20-25 minutes or until golden brown. Makes 6 jumbo cookies at 27g per cookie.
  • Keto Butter Cookies – 96 carbs total
    • 2 cups almond flour – 48g
    • 4 Tbsp powdered swerve – 48g
    • 6 Tbsp butter
    • 1 tsp vanilla extract
    • Bake at 350 degrees for 10 minutes. Yields 10 cookies at approximately 10g per cookie. Add dye free sprinkles if desired.
  • Keto Fluff – 20 carbs per entire recipe
    • 1 cup heavy whipping cream
    • 8 oz cream cheese
    • 1 box sugar free pudding mix – 20g (I use cheesecake or chocolate)
    • *can add 1/2 cup chocolate chips if desired (add 72 carbs)
    • Blend together in medium bowl. Keep refrigerated. Makes 4 servings at 5 carbs per serving.
  • Keto No-Bake Pumpkin Cookies – 8 carbs per cookie
    • 2 cups peanut butter – 128g
    • 1/2 cup sugar free maple syrup – 12g
    • 3/4 coconut flour – 48g
    • 2 Tbsp pumpkin puree – 3g
    • 1 Tbsp pumpkin spice
    • Mix ingredients together and form into balls. Flatten and chill in refrigerator. Yield 24 cookies.
  • Keto Sugar Cookies, 50 carbs per entire recipe
    • 1 cup almond flour – 12g
    • 1/4 cup coconut flour – 30g
    • 1/3 cup Splenda – 8g
    • 1/2 tsp baking soda
    • 1/2 cup butter
    • 1 egg
    • 1/2 tsp vanilla
    • Bake at 350* for 8-10 minutes. Makes 12 cookies at approximately 4 carbs per cookie.
  • Keto Thumbprint Cookies, 2 carbs per cookie
    • 1/4 cup butter
    • 3 Tbsp cream cheese
    • 1/3 cup Splenda
    • 1 3/4 cup almond flour – 28g
    • 1/4 tsp salt
    • 1 egg
    • 1/2 tsp vanilla
    • 12 tsp sugar free jelly – 20g
    • Mix dough with mixer and chill in fridge for 30 minutes. Form into 24 balls and press thumb into each and fill with jelly. Bake at 350* for 17 minutes.
  • Low Sugar Peanut Blossoms, 266 carbs per entire recipe
    • 2 cups peanut butter – 128g
    • 2 cups Splenda – 48g
    • 2 eggs
    • 30 Hershey kisses – 90g
    • Mix ingredients and form into 30 balls. Bake at 350* for 8 minutes. Press kiss into each cookie. Approximately 9 carbs per cookie.
  • No Bake Chocolate-Almond Butter Bars – 129 carbs per entire recipe
    • Base:
      • 1 1/2 cups almond butter – 60g
      • 1/4 cup melted coconut oil
      • 1/4 cup sugar free syrup – 6
      • 1/4 cup coconut flour – 18g
    • Chocolate Topping:
      • 2/3 cup Ghirradelli chocolate chips – 40g
      • 2 Tbsp almond butter – 5g
    • Mix together base ingredients and press into an 8×8 pan. Melt chocolate chips and stir in almond butter, refrigerate base during this step. Pour melted mixture on top of base and sprinkle with sea salt if desired. Put in the refrigerator for 2 hours and cut into 16 squares. Approximately 8g per square.
  • No Bake Chocolate Mint Bars – 239 carbs total
    • Crust
      • 1 stick butter
      • 1/3 cup cocoa powder – 15g
      • 6 Tbsp Truvia powdered sugar – 16g
      • 1 egg
      • 1 tsp vanilla extract
      • 1 cup almond flour – 18g
      • 2/3 cup shredded coconut – 40g
      • 1/3 cup chopped pecans – 6g
    • Filling
      • 4 ounces cream cheese
      • 1 stick butter
      • 1 cup Truvia powdered sugar – 128g
      • 2 Tbsp heavy whipping cream
      • 2 tsp peppermint extract
      • natural green food coloring
    • Glaze
      • 34 chocolate chips – 16g
      • 2 Tbsp butter
    • Melt butter and mix crust together. Press into 9×9 pan and put in fridge for 20 minutes. Mix filling together and pour on top of crust, let sit in fridge for 30 minutes. Melt chocolate chips and butter together and pour on top of filling. Approximately 15g per 1/16 square.
  • Peach Crumble Cheesecake – 226 carbs total
    • Crust/Crumble
      • 1 1/2 cups almond flour – 36g
      • 1/4 cup coconut sugar – 48g
      • 1 tsp cinnamon
      • 1/2 cup coconut oil
      • pinch of salt
    • Peaches
      • 2 large peaches, peeled and diced – 28g
      • 4 Tbsp coconut sugar – 48g
      • 1/2 tsp cinnamon
    • Cheesecake filling
      • 1 1/2 bricks cream cheese – 12g
      • 1/4 cup Greek yogurt – 2g
      • 1/4 cup coconut sugar – 48g
      • 1/4 cup sugar free syrup – 6g
      • 1 tsp tapioca flour – 2g
      • 1/2 tsp cinnamon
      • 1/2 tsp vanilla extract
      • 2 eggs
    • Set aside 1/3 of the crust to use as crumble. Bake crust in an 8×8 pan at 350 degrees for 10 minutes and cool. Pour on half of the cheesecake filling, peaches, crumble and repeat. Bake at 300 for 50 minutes. Refrigerate 4-6 hours before eating. Approximately 25g per 1/9 serving.
  • Pudding Cones, 12.5 carbs per cone
    • 5 cake cones – 20g
    • 1 box sugar free pudding mix – 20g
    • 2 cups milk – 22g
    • Makes approximately 5 pudding cones. Eat right away!
  • Refined Sugar Free Chocolate Chip Cookies – 154 carbs per entire recipe
    • 2/3 cup coconut sugar – 36g
    • 1/2 cup coconut oil
    • 1 egg
    • 1 tsp vanilla extract
    • 2 1/4 cup almond flour – 54g
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/2 cup chocolate chips – 64g
    • Makes 24 small cookies at approximately 7g per cookie.
  • Salted Maple Pecan Tart – 274 carbs per entire recipe
    • Crust
      • 1/3 cup pretzels, crushed – 20g
      • 1/3 cup coconut oil
      • 1/4 cup sugar free syrup – 6g
      • 1 cup coconut flour – 128g
      • 1/4 tsp salt
    • Filling
      • 1/2 cup coconut sugar – 84g
      • 1/4 cup sugar free syrup – 6g
      • 1/4 cup coconut oil
      • 1/3 cup almond milk
      • 2 Tbsp ground flax seed – 5g
      • 2 tsp tapioca flour – 5g
      • 1 tsp vanilla
      • 1 1/4 cup pecans – 20g
      • 1/2 tsp salt
    • Mix crust ingredients and bake for 6 minutes at 350*. While baking, stir together filling ingredients in saucepan and bring to a boil. Turn off heat and let simmer 2-3 minutes. Dump filling into crust and bake 25 minutes or until crust is lightly brown. About 35 carbs per 1/8 slice.
  • Snickerdoodles (gluten and refined sugar free) – 100 carbs per entire recipe
    • Cookies:
      • 1 3/4 cup almond flour – 28g
      • 1/4 cup coconut flour – 16g
      • 1/2 tsp baking soda
      • 1/2 tsp cream of tartar
      • 1/2 salt
      • 1/2 tsp cinnamon
      • 1/3 cup melted coconut oil
      • 1/3 cup maple syrup – 8g
      • 1 Tbsp vanilla extract
    • Cinnamon Sugar:
      • 1/4 cup coconut sugar – 48g
      • 1 Tbsp cinnamon
    • Mix ingredients and roll balls into sugar mixture. Bake at 350* for 10 minutes. Makes about 24 cookies at approximately 4g per cookie.
  • Strawberry Crumble Tart – 109 carbs per entire recipe
    • Filling
      • 3 cubs strawberries, chopped – 36g
      • 1 tsp lemon juice
      • 1 Tbsp sugar free syrup – 1g
      • 1 Tbsp tapioca flour – 5g
    • Crust
      • 1 1/4 cups almond flour – 15g
      • 3/4 cup oats – 41g
      • 1 tsp baking powder
      • 1/4 tsp salt
      • 1/4 cup sugar free syrup – 6g
      • 1/3 cup coconut oil
      • 1/4 cup chopped pecans – 5g
    • Mix together filling and let sit while you make crust. Mix crust ingredients and set aside 1/2 cup and chopped pecans. Lay out crust and fill with filling. Mix pecans and 1/2 cup crust and sprinkle evenly on top. Bake at 350* for 30 minutes or until crust is lightly brown. About 14g per 1/8 slice.
  • Sugar-Free Cake Mix Red Velvet Cookies, 232 carbs per entire recipe
    • 1 box chocolate almond flour cake mix – 168g
    • 1/4 cup oil
    • 2 eggs
    • 1 Tbsp red food coloring
    • 1/2 cup sugar free white chocolate chips – 64g
    • Bake at 350* for 10-12 minutes. Makes 24 cookies at approximately 10 carbs per cookie.
  • Vampire Cupcakes – 187 carbs total
    • Cupcakes (99g)
      • 2 cups almond flour – 48g
      • 1/2 cup coconut sugar – 27g
      • 1/2 cup cocoa powder – 24g
      • 2 tsp baking powder
      • 3/4 tsp sea salt
      • 1 tsp baking soda
      • 4 eggs
      • 1/2 cup avocado oil
      • 2 tsp vanilla
      • 1/2 cup water
    • Cream Cheese Icing (16g)
      • 2 blocks cream cheese – 16g
      • 1 Tbsp vanilla extract
      • 4 drops stevia clear
    • Toppings (3g)
      • 1 Halloween fruit snack (mine are dye free from YumEarth)
      • 1 Tbsp strawberry sugar free syrup (both of these together are 3g)
    • Bake 24 cupcakes at 350 degrees for 20-22 minutes. Soften cream cheese and mix icing ingredients, either spreading on or using a piping instrument. Place a fruit snack and squirt of syrup on each cupcake. Approximately 8g per cupcake.

Takeout

  • Chick-Fil-A
    • Nuggets: 5 count kids – 7g; 8 count – 11g; 12 count – 16g
    • Waffle fries: small – 35g; medium – 45g; large – 65g
    • Fruit cup: small – 13g; medium – 15g
    • Chocolate milk – 23g
    • Deluxe sandwich – 44g
    • Mac & cheese: small – 17g; medium – 28g
    • Grilled sandwich – 43g
    • Sauces: CFA – 7g; ranch – 1g; BBQ – 11g; honey mustard – 12g; buffalo – 1g
  • Crazy Bowls and Wraps
    • Kids quesadilla – 47g
    • Bag of chips – 18g
    • Kids crispy chicken – 8g
    • Broccoli – 5g
    • Small stir-fry bowl – 51g
    • Mini tacos: pesto – 24g; BBQ – 30g; teriyaki – 35g; mediterranean – 29g
    • Lobster rangoon – 73g
    • Teriyaki edamame – 56g
    • Egg roll – 21g
  • Domino’s
    • Pepperoni pizza (1 slice): small – 24g; medium – 25g; large – 34g
    • Garlic bread twists (1 twist) – 27g
    • Parmesan bread bites (4 pieces) – 27g
  • El Maguey
    • Cheese quesadilla – 47g
    • 10 chips – 17g
    • Queso – 2g
    • Nachos fajita with chicken – 61g
  • Imo’s Pizza
    • Pepperoni pizza (1/4 pizza): small – 22g; medium – 32g; large – 72g
    • Garlic cheese bread (1/4) – 15g
    • Provel bites – 4g per bite
    • Toasted ravioli – 8g per ravioli
    • Mozzarella sticks – 7g per stick
  • Jimmy Johns
    • Little John 6 – 25g
    • Slim 6 – 68g
    • Turkey Tom – 48g
    • Italian Nightclub – 77g
    • Regular chips – 33g
    • BBQ chips – 34g
    • Chocolate chip cookie – 56g
    • Lemonade: small – 69g; large – 94g
    • Powerade: small – 40g; large – 55g
  • McDonald’s
    • 6 piece chicken nuggets – 18g
    • Fries: kids – 15g; small – 29g; medium – 48g; large – 63g
    • Apple slices – 4g
    • Chocolate milk – 23g
    • Cheeseburger – 33g
    • Ice cream cone – 24g
    • Ice cream sundae – 54g
    • McFlurry: small – 54g; medium – 90g
  • Noodles and Company
    • Kids buttered noodles – 49g
    • Zucchini pesto with chicken – 11g (small)
    • Leanguini rosa with shrimp – 29g (small)
    • Wisconsin mac and cheese – 59g (small)
    • Pasta fresca – 50g (small)
    • The med salad with chicken – 32g
    • Backyard BBQ salad – 24g
    • Kids tortelloni marinara – 40g
    • Kids spaghetti and meatballs – 50g
  • Panera
    • Kids grilled cheese – 37g
    • Kids deli turkey sandwich – 38g
    • Kids chicken noodle soup – 16g
    • Kids broccoli cheddar soup – 24g
    • Kids yogurt – 8g
    • French baguette – 36g
    • Asiago cheese bagel – 63g
    • Plain bagel – 62g
    • Chocolate chip bagel – 64g
    • Blueberry bagel – 66g
    • Cinnamon swirl bagel – 68g
    • Seasonal shortbread cookie – 57g
    • Chocolate chip cookie – 52g
    • Candy cookie – 68g
    • Croissant – 28g
    • Cream cheese – 3g
  • P’Sghetti’s
    • Sub sandwich – 39g per 1/4 16 inch sub; 32g per 1/5 16 inch sub
    • Garlic bread – 19g per slice
    • Mostaccioli with meat sauce (1 cup) – 40g
    • Salad – 10g