When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).
At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.
This quick and easy green bean casserole is the perfect addition to any holiday dinner. This recipe calls for Primal Kitchen’s Mushroom Gravy to help cut down on the preparation time. In no time you’ll have a warm and comforting dish that will compliment any meal. We keep things simple with onions and mushrooms, but if you’re looking to switch things up this recipe would be great with chopped bacon or bacon grease instead of butter.
How to make green bean casserole
First, preheat your oven to 375 degrees Fahrenheit. Then steam your green beans until they are tender. While they are steaming, prepare your crispy onions. Cut the onion in half and slice it into very thin half moons. Toss the onions in a bowl with oil, then add the almond flour, thyme and salt and pepper and gently mix until just combined.
Lay the onions out in a single layer on a sheet pan and roast in the oven for 7-10 minutes. Give the onions a shake or toss and continue roasting until they are golden. I recommend watching them because they can quickly go from browned to burnt. Set aside while you finish the green beans.
Heat the butter in a large oven-safe skillet on the stovetop over medium heat. Once melted and bubbling, add the chopped onion and sauté until golden, then add the garlic and cook until fragrant. Add the mushrooms and allow them to cook for about 2 minutes, or until they are just tender. Pour in the Mushroom Gravy and coconut milk and bring the mixture to a simmer.
Strain the steamed green beans and add them to the skillet. You can also add some coconut aminos or even a squeeze of lemon if you’d like. Mix in the thyme, pepper and salt and let the sauce start bubbling again. Fold the green beans into the sauce and cook on the stovetop until the green beans are well coated in the sauce and the sauce thickens slightly. Season with salt and pepper to taste. Transfer the skillet to the oven and bake for 10 minutes.
After 10 minutes, take the skillet out of the oven and spread the crispy onions on top all over the green beans. Place the skillet back in the oven for about 10 more minutes. The sauce the green beans are in should be fairly thick, and will further thicken as the casserole cools. Allow the casserole to cool slightly, then serve and enjoy!
When people think of comfort food there’s a good chance that mac and cheese comes to mind. This creamy, gooey, and cheesy dinner time meal can easily transport you back to childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.
Made with a helping of cauliflower this recipe leans into a variety of spices, such as paprika and mustard powder while also being topped off with our new No-Dairy Cheez Sauce. If you’re looking to switch it up you can also swap out half of the instructed cauliflower for butternut squash, which is perfect for the fall season.
How to make keto cauliflower mac and cheese
First, preheat your oven to 350 degrees Fahrenheit. Then, in a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower. Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow everything to cool slightly.
Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour. Pour the cauliflower mixture into a greased 9×9 baking dish.
Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.
Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve!
Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside. Enjoy the eggplant as is with a sprinkle of fresh herbs, or drizzle on balsamic vinegar, tahini sauce or Primal Kitchen Italian Dressing or Balsamic Vinaigrette.
We like using Italian, Graffiti, Chinese or Japanese eggplant for this recipe. They are meaty, firm, and hold up to grilling well. Feel free to adjust grill time depending on your grill and any parts of it that are hotter than others. The end result should be crispy on the outside and soft and flavorful on the inside without being chewy. If the flesh of your eggplant ends up chewy but the outside is already too browned, reduce the heat of your grill a little and cook the eggplant for longer – chewy eggplant usually means it’s undercooked.
Looking to satisfy a sweet craving but don’t want to forfeit nutritious ingredients? Our easy smoothie bowls are the perfect start to the day or even a mid-day, hearty snack. We’ve created two recipes that include a variety of fruits and vegetables such as raspberries, cauliflower, broccoli and more. Plus, both recipes include our Primal Kitchen Vanilla Whey Protein Drink Mix for an added boost of protein.
Since these smoothie bowls also call for frozen fruits and vegetables the prep time is minimal. Using frozen fruits and vegetables will also make the smoothie bowls thick and spoonable. We’ve listed a variety of topping ideas to use as the finish touch but the sky’s the limit with toppings! Use your favorite nuts, seeds, fruit, or anything else you’d like.
I’m not a vegetarian (although my wife and son have dabbled with it). I’m certainly not a vegan. I don’t recommend that anyone eat a totally plant-based diet for health reasons. Animal foods are too good, too central to our evolutionary history, and too important for our physiology to ever give up entirely. On the contrary, I think meat, eggs, seafood, and dairy are some of the healthiest foods on the planet, and most people should be eating more of them than they currently eat.
However, plant-based diets are exploding in popularity and I know people are going to eat them—and I care about people’s health. If they’re going to do it anyway, I’d like to help them do the diet in the healthiest way possible.