Keto Banana Muffin Tops

bananamufftopsGetting rear-ended by a #TextingTeenager in my Shiny Red Porsche has left me incredibly sore, unable to exercise, do most things with my hands, lift just about everything, go just about anywhere, and, worst of all for my followers, type my blog. 😦  Unfortunately, for my hard earned weight loss gains, it has allowed me to, once again, sit on my butt and eat. #ThisGirlLovesToEat

Thankfully I have good Keto recipes, a stand mixer to stir for me, and a good friend willing to fix my one fingered typing errors, so I’m kind of back.

Keto Banana Muffin Tops

  • 6 TBLS Egg Whites
  • 1 Whole Large Egg
  • 3 VERY Ripe Small to Medium Bananas
  • 1+1/2 Cups Bob’s Red Mill Paleo Baking Flour
  • 2 TBLS Butter Melted
  • 2 TBLS Truvia
  • 2 tsp Cinnamon
  • 1 tsp Baking Powder
  • 1/4 Cup Macadamia Nuts, Walnuts or Pecans (if desired)

In medium bowl combine your baking flour, baking powder, and cinnamon.

In stand mixer combine your egg whites and truvia.  Beat on medium/high speed until stiff peaks form then turn off.

In a third bowl combine the whole egg, bananas, butter and nuts (if using).

Add the banana mixture to the dry mixture. Stir until well combined then fold in egg whites.

Spoon mixture into muffin top pan and bake at 350° F for 14 – 16 minutes or until bottoms are browned.  You can also line mini-muffin pans with parchment paper and bake for 18 – 23 minutes or until toothpick inserted in middle comes out clean.

Nutrition Information

  • 56  Calories
  • 1 g  Fat
  • 4.5 g Carbs
  • 3 g Protein

 

Chicken Bacon Ranch Meatballs

chickbaconranchmb2

Ground chicken breast is one of my favorite ways to build a base for a #Keto meal!  It’s so versatile, mixes well with most of my favorite ingredients, and is easy to meal prep for the week ahead, that it’s become my go-to for creating new #KetoRecipes.  This recipe for #ChickenBaconRanchMeatballs is fun because you can eat them all alone or pop them on a skewer between a piece of lettuce and 1/2 a plum or cherry tomato and drizzle with some ranch dressing for a fun lunch, light dinner, or appetizer.  #ThisGirlLovesToEat

Chicken Bacon Ranch Meatballs

  • 2 Pounds Ground Chicken Breast
  • 4 Pieces Thick Cut Bacon
  • 3 Pieces Thick Cut Peppered Bacon
  • 1 Large Egg
  • 2 Cups Fresh Baby Spinach
  • 4 TBLS Ranch Dressing
  • 1/2 Cup Panko
  • Olive Oil Spray
  • Lettuce or Arugula (if desired)
  • Cherry or Plum Tomatoes (if desired)
  • More Ranch for drizzling

Spray 2 mini muffin pans (24 holes) lightly with olive oil spray or prepare 2 cookies sheets by lining with foil and spraying the foil lightly with the olive oil spray, then set aside.  Preheat oven to 350° F.

Cut the bacon into 1/4″ to 1/2″ chunks and cook in a skillet over medium heat until browned.  Remove bacon to paper towels to cool.  Remove the bacon grease from the pan and quickly wilt the spinach in the same pan.  Put the cooled bacon and spinach into your chopper or vitamix mini cup and pulse until bacon is chopped into small bits & spinach is roughly chopped.

Using your hands (I wear disposable gloves), combine the ground chicken breast, bacon, spinach, egg, 4 TBLS of Ranch Dressing, and Panko in a medium bowl until well mixed.  Form the mixture into about 40 2″ balls and pot into either the mini muffin pan or space out on the baking sheets.  Lightly spray the tops of the meatballs with the olive oil spray.

Bake in 350° F oven for 18 – 22 minutes, or until the meatballs register 165° F on your meat thermometer.

Remove the balls from the pans and lay on a paper towel lined plate to soak up any excess olive oil spray.  Serve with ranch dressing on a bed of lettuce and plum or red tomatoes or thread lettuce, meatball and tomato on a small skewer then drizzle with ranch dressing.  #ThisGirlLovesToEat

Low Carb Fruits & Veggies

#ThisGirlLovesToEat

Spinach Stuffed Chicken

thighsWhen I’m prepping for meals there is nothing that brings me more inspiration than chicken thighs.  There are so many ways to dress them up and keep them from being boring and they don’t take forever to cook!  #ThisGirlLovesToEat

Spinach Stuffed Chicken Thighs

  • 6 Bone-in, Skin-on Chicken Thighs (about 8 oz each)
  • 3 Cups Fresh Baby Spinach
  • 1 TBLS Olive Oil
  • 2 tsp Dried Basil
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Freshly Ground Sea Salt
  • 1/2 tsp Freshly Ground Black Pepper
  • Olive Oil Cooking Spray

Preheat oven to 375° F and spray the bottom of a 13 x 9 Pyrex Baking Dish with Olive Oil Spray.  Mix together your spices in a small bowl.

Toss Spinach with 1 TBLS Olive Oil and 2 tsp of your dried spice mix in a medium bowl.

Sprinkle each thigh with some of the spice mix and massage into both top and bottom.  Leave about 1 tsp of spice mix to sprinkle over tops at the end.

Gently lift the skin away from the meat and make a pocket for the spinach leaves.  Stuff each thigh with the spinach leaves until equally distributed.

Place the thighs in the baking dish and spray tops lightly with olive oil spray.  Sprinkle remaining tsp spice mix over thighs and put into preheated oven.  Bake for 30 minutes.

After 30 minutes divide the Parmesan cheese evenly between the breasts and put back into the oven until cheese is melted and begins to brown, about 15 minutes more.

Nutrition Information (Serving Size 1 Thigh)

  • 306 Calories
  • 22 g Fat
  • 1 g Carbs
  • 24 g Protein

Protein Packed Meatballs

proteinpackedmeatballs

I am guilty of not getting enough protein in my diet and need to take every chance I can to pack extra grams in where I can.  These #KetoFriendly meatballs can be served as an appetizer, between meal snack, light lunch main with a salad or vegetables, or even added to a sauce with zoodles for a perfect #KetoMeal.  Of course, if you aren’t Keto, feel free to add them to any rice, potato, or pasta dish you choose!

Protein Packed Meatballs

Combine everything except the ground beef in the container for your blender, food processor, or Vitamix.  Set your speed to the lowest, or start with a pulse, to begin chopping your spinach up.  Once the spinach is broken down, turn the speed up to medium to make sure your ingredients are combined but not liquified.  It should only take about 15 – 20 seconds.

Put your ground beef into a medium mixing bowl and pour/scrape the blender contents on top.  I put on rubber gloves at this point and use my hands to mix everything thoroughly.

Give the bottom of the basket of your air fryer a very light, quick spritz with olive oil spray.  Roll balls with about 1 TBLS of the meat mixture (doesn’t have to be exact) and set them into your air fryer basket.  Leave a bit of space between them, you want the air to circulate around them so they cook evenly.

When you’ve filled your basket with 12-15 about 1″ meatballs (that’s how many fit in my Dash Deluxe 6 Qt Air Fryer basket), set your timer for 9 minutes at 375° F.

Shake your basket at about 6 minutes to make sure the bottoms release and get browned.  When they’re lightly browned all over, remove them from the basket and cook the rest of the meatballs.  You should end up with about 30.

If desired, serve with your favorite low-carb / sugar free marinara sauce.  Some good ones are Rao’s, Newman’s Own and Yo Mama’s.  You can see all of them (and their nutrition information) at this link#ThisGirlLovesToEat

Nutrition Information (Serving Size 5 Meatballs)

  • 231 Calories
  • 15 g Fat
  • <1 g Carbs
  • 18 g Protein

 

Keto Friendly Anytime Smoothie

AnytimeSmoothieDeciding how you spend your carb allowance, when you are following a #KetoLifestyle, presents you with many options, depending on what stage of Keto you are at.  When you are in your induction and weight loss phase, smoothies are generally not the way to spend your day’s allotted carbohydrates, but this one tops out at 9 Net Carbs so it can be included from day 1.  This light and frothy smoothie a great #PickMeUp for that late afternoon slump plus it gives you a big protein, vitamin and fiber boost without piling on the calories.

Once you’ve hit maintenance phase smoothies packed with a higher berry to spinach ratio are a great way to get your fruits and veggies in with relatively little impact on your carb count.

Keto Friendly Anytime Smoothie

  • 1 Cup Cold Water
  • 1 Cup Halved Strawberries
  • 2 Cups (packed) Fresh Baby Spinach
  • 1 Scoop No Carb Protein Powder (I use Isopure Zero Carb Creamy Vanilla)
  • 1 Cup Ice Cubes

Starting with your water, put all of your ingredients, except your ice, into your blender or Vitamix.  If you have a smoothie setting, like I do on my Vitamix, include the ice, switch to that mode and hit start.  Your Vitamix will stop when it’s ready.  Otherwise, start on a low setting until ingredients are combined then turn your machine up to medium high and blend until smooth.  Without turning your machine off, Open your ingredient addition port (hole in top of blender lid) and add in the ice until desired consistency.

Nutrition Information (Serves 1)

  • 162 Calories
  • 0 g Fat
  • 8 g Carbohydrates
  • 28 g Protein

Cheesy Keto Cauli-Grits

I like a big breakfast and thought that living a Keto Lifestyle limited my breakfast choices.  A little experimentation corrected that notion.

1

Truth be told, I failed miserably on my first attempt at this recipe.  I envisioned a perfectly browned patty that resembled hash browns on the outside but inside had the creamy deliciousness of cheesy grits.  Not so much.  The ingredients were fine, it was that I thought using a lightly oiled cast iron pan would give me the results I wanted.  Instead I ended up with a burned mess that was impossible to turn.  Strike One!

The second attempt though nailed it!  #ThisGirlLovesToEat

Cheesy Keto Cauli-Grits

  • 2 Cups Shredded Cauliflower
  • 4 oz Cream Cheese
  • 1/4 Cup Shredded Sharp Cheddar Cheese
  • 1/2 tsp Freshly Ground Pepper
  • 1/4 tsp Freshly Ground Sea Salt

Tip:  I used my Vitamix to pulse the cauliflower down to rice sized crumbles.

Preheat oven to 350° F.

Line a baking sheet with parchment paper.

Using a food processor, blender, or Vitamix, combine the cream cheese, cheddar cheese, salt & pepper, and cauliflower.  Process until combined but not completely smooth.

Scoop the mixture (about 1/4 cup) into mounds about 2 inches apart on the baking sheet.  Lightly press each mound down to about 1/2″ thickness.

Bake in 350° oven for 18-20 minutes, or until tops turn golden brown.  Remove from oven and leave on baking sheet to cool for 5 minutes.

Serve alongside scrambled eggs and bacon for a perfect Keto breakfast, or alongside beef, chicken, or fish for a perfect dinner side dish.

Nutrition Information per Patty (8 Servings)

  • 83.25 Calories
  • 7.2 g Fat
  • 1 g Carbs
  • 3.32 g Protein