Category: CHAPTER 4

Bacon Pepper Fat Bombs

Makes 12 fat bombs / Prep time: 10 minutes, plus 1 hour chilling time

Fat bombs are designed to help you reach your daily macros with no fuss and little planning required. This cheesy bacon bomb is savory and delectable, with a satisfying kick from the black pepper. If you want a little more heat, add a pinch of cayenne. It will definitely add a little pep to your step.

2 ounces goat cheese, at room temperature
2 ounces cream cheese, at room temperature
¼ cup butter, at room temperature
8 bacon slices, cooked and chopped
Pinch freshly ground black pepper

1. Line a small baking sheet with parchment paper and set aside.

2. In a medium bowl, stir together the goat cheese, cream cheese, butter, bacon and pepper until well combined.

3. Use a tablespoon to drop mounds of the bomb mixture on the baking sheet and place the sheet in the freezer until the fat bombs are very firm but not frozen about 1 hour.

4. Store the fat bombs in a sealed container in the refrigerator for up
to 2 weeks.

PER SERVING (1 FAT BOMB) 

Calories: 89; Fat: 8g; Protein: 3g; Carbs: 0g; Fiber: 0g;
Net Carbs: 0g; Fat 84%/ Protein 15%/ Carbs 1%

Smoked Salmon Fat Bombs

Makes 12 fat bombs / Prep time: 10 minutes, plus 2 hours chilling time

Many restaurants serve a popular appetizer that features smoked salmon and herb cream cheese spread on tortillas, rolled up, and cut into little bite size rounds. This keto version omits the tortillas but still has all the rich, delicious flavor. Add a sprinkle of chopped fresh dill into the mixture if it suits your taste.

½ cup goat cheese, at room temperature
½ cup butter, at room temperature
2 ounces smoked salmon
2 teaspoons freshly squeezed lemon juice
Pinch freshly ground black pepper

1. Line a baking sheet with parchment paper and set aside.

2. In a medium bowl, stir together the goat cheese, butter, smoked salmon, lemon juice, and pepper until very well blended.

3. Use a tablespoon to scoop the salmon mixture onto the baking sheet until you have 12 even mounds.

4. Place the baking sheet in the refrigerator until the fat bombs are firm, 2 to 3 hours.

5. Store the fat bombs in a sealed container in the refrigerator for up to 1 week.

A CLOSER LOOK 

Smoked salmon has more stable omega-3s than fresh fish,
which means these healthy fats are less prone to oxidation. Look for better-quality smoked salmon because cheaper products are often smoked over sawdust.

PER SERVING (2 FAT BOMBS) 

Calories: 193; Fat: 18g; Protein: 8g; Carbs: 0g;
Fiber: 0g; Net Carbs: 0g; Fat 84%/ Protein 16%/ Carbs 0%

Walnut Herb Crusted Goat Cheese

Serves 4 / Prep time: 10 minutes

Goat cheese is a marvelous tart creation that has about 12 grams of fat, 10 grams of protein, and zero carbs in a 2-ounce portion, which is the recommended serving size in this recipe. Try to find soft goat cheese because semihard and hard types actually do contain carbs. The soft product can be found in most grocery stores in prepackaged logs.

6 ounces chopped walnuts
1 tablespoon chopped oregano
1 tablespoon chopped parsley
1 teaspoon chopped fresh thyme
¼ teaspoon freshly ground black pepper
1 (8-ounce) log goat cheese

1. Place the walnuts, oregano, parsley, thyme, and pepper in a food processor and pulse until finely chopped.

2. Pour the walnut mixture onto a plate and roll the goat cheese log in the nut mixture, pressing so the cheese is covered and the walnut mixture sticks to the log.

3. Wrap the cheese in plastic and store in the refrigerator for up to 1 week.

4. Slice and enjoy!

PER SERVING 

Calories: 304; Fat: 28g; Protein: 12g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 77%/ Protein 18%/ Carbs 6%

Crispy Parmesan Crackers

Makes 8 crackers / Prep time: 10 minutes / Cook time: 5 minutes

Parmesan cheese has a nice keto ratio, especially when combined with a little butter to create these lacy beauties. The cheese spreads out and melts into large crispy golden crackers that will satisfy any craving for a rich savory treat. You can use grated Parmesan as well, as long as it is freshly grated. The pregrated cheese you’ll find on supermarket shelves won’t cut it—it tends to be too dry and powdery to melt correctly.

1 teaspoon butter 8 ounces full-fat Parmesan
cheese, shredded or freshly grated

1. Preheat the oven to 400°F.

2. Line a baking sheet with parchment paper and lightly grease the paper with the butter.

3. Spoon the Parmesan cheese onto the baking sheet in mounds, spread
evenly apart.

4. Spread out the mounds with the back of a spoon until they are flat.

5. Bake the crackers until the edges are browned and the centers are still pale about 5 minutes.

6. Remove the sheet from the oven, and remove the crackers with a spatula to paper towels. Lightly blot the tops with additional paper towels and let them completely cool.

7. Store in a sealed container in the refrigerator for up to 4 days.

PER SERVING (1 CRACKER) 

Calories: 133; Fat: 11g; Protein: 11g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 70%/ Protein 29%/ Carbs 1%

Bacon Cheese Deviled Eggs

Makes 12 / Prep time: 15 minutes

A simple favorite is made extra special with the addition of bacon and tasty Swiss cheese. Eggs are a wonderful addition to the keto diet because they are an excellent source of fat and protein, about 63 percent and 35 percent, respectively, in one large egg. Deviled eggs can be eaten as a quick snack or taken to a get-together on a pretty platter for everyone to enjoy.

6 large eggs, hardboiled and peeled
¼ cup Creamy Mayonnaise
¼ avocado, chopped
¼ cup Swiss cheese, finely shredded
½ teaspoon Dijon mustard
Freshly ground black pepper
6 bacon slices, cooked and chopped

1. Halve each of the eggs lengthwise.

2. Carefully remove the yolk and place the yolks in a medium bowl. Place the whites, hollow-side up, on a plate.

3. Mash the yolks with a fork and add the mayonnaise, avocado, cheese, and Dijon mustard. Stir until well mixed. Season the yolk mixture with the black pepper.

4. Spoon the yolk mixture back into the egg white hollows and top each egg half with the chopped bacon.

5. Store the eggs in an airtight container in the refrigerator for up to 1 day.

PREP TIP 

Hardboiled eggs make perfect snacks and a great addition to many
recipes such as salads and entrees. Hardboil a dozen eggs at the beginning of the week and keep them in the refrigerator for when you need them.

PER SERVING (1 DEVILED EGG) 

Calories: 85; Fat: 7g; Protein: 6g; Carbs: 2g;
Fiber: 0g; Net Carbs: 2g; Fat 70%/ Protein 25%/ Carbs 5%

Queso Dip

Serves 6 / Prep time: 5 minutes / Cook time: 10 minutes

Also known as chile con queso, this dip originated in Mexico and can be found in many places that serve Tex-Mex cuisine. Jalapeño peppers are hot because they contain capsaicin. They are considered about medium in heat on the Scoville scale, with about 2,500 to 8,000 heat units per pepper. If you want a hotter dip, choose a pepper with more heat units, such as a habanero or Scotch bonnet chile.

½ cup coconut milk
½ jalapeño pepper, seeded and diced
1 teaspoon minced garlic
½ teaspoon onion powder
2 ounces goat cheese
6 ounces sharp Cheddar cheese, shredded
¼ teaspoon cayenne pepper

1. Place a medium pot over medium heat and add the coconut milk, jalapeño, garlic, and onion powder.

2. Bring the liquid to a simmer and then whisk in the goat cheese until smooth.

3. Add the Cheddar cheese and cayenne and whisk until the dip is thick,
30 seconds to 1 minute.

4. Pour into a serving dish and serve with keto crackers or low-carb vegetables.

PER SERVING 

Calories: 213; Fat: 19g; Protein: 10g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 79%/ Protein 19%/ Carbs 2%

Cauliflower Cheddar Soup

Serves 8 / Prep time: 10 minutes / Cook time: 30 minutes

Cauliflower is a versatile vegetable that can be eaten on the keto diet in many recipes—like this creamy soup. Cauliflower is an excellent source of vitamins C and K, omega-3 fatty acids, and manganese, which can help support digestion, improve brain function, and promote a healthy heart. Choose a snowy white head of cauliflower with crisp green leaves and absolutely no brown spots.

¼ cup butter
½ sweet onion, chopped
1 head cauliflower, chopped
4 cups Herbed Chicken Stock
½ teaspoon ground nutmeg
1 cup heavy (whipping) cream
Freshly ground black pepper
1 cup shredded Cheddar cheese
Sea salt

1. Put a large stockpot over medium heat and add the butter.

2. Sauté the onion and cauliflower until tender and lightly browned,
about 10 minutes.

3. Add the chicken stock and nutmeg to the pot and bring the liquid to a boil.

4. Reduce the heat to low and simmer until the vegetables are very tender about 15 minutes.

5. Remove the pot from the heat, stir in the heavy cream, and purée the soup with an immersion blender or food processor until smooth.

6. Season the soup with salt and pepper and serve topped with the
Cheddar cheese.

PER SERVING 

Calories: 227; Fat: 21g; Protein: 8g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 81%/ Protein 12%/ Carbs 9%

BLT Salad

Serves 4 / Prep time: 15 minutes

The portions of this salad are quite small, but the combination of ingredients packs a hearty flavor burst. Using bacon fat in the dressing instead of olive oil adds to this already mouthwatering salad. Bacon fat will keep in a sealed container in the refrigerator for up to 1 week, so save it for other recipes whenever you cook bacon.

2 tablespoons melted bacon fat
2 tablespoons red wine vinegar
Freshly ground black pepper
4 cups shredded lettuce
1 tomato, chopped
6 bacon slices, cooked and chopped
2 hardboiled eggs, chopped
1 tablespoon roasted unsalted sunflower seeds
1 teaspoon toasted sesame seeds
1 cooked chicken breast, sliced (optional)

1. In a medium bowl, whisk together the bacon fat and vinegar until
emulsified. Season with black pepper.

2. Add the lettuce and tomato to the bowl and toss the vegetables with
the dressing.

3. Divide the salad between 4 plates and top each with equal amounts of
bacon, egg, sunflower seeds, sesame seeds, and chicken (if using). Serve.

SUBSTITUTION TIP 

If you want to try a warm bacon salad dressing, gently warm
the bacon fat before whisking in the vinegar. Swap out regular lettuce for kale or spinach; the more robust greens will hold up better in the dressing.

PER SERVING 

Calories: 228; Fat: 18g; Protein: 1g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 76%/ Protein 17%/ Carbs 7%

Chicken Avocado Lettuce Wraps

Serves 4 / Prep time: 10 minutes

Lettuce wraps are a spectacular method of enjoying sandwiches and toppings without adding undesirable carbs. The best lettuce to use is Boston, large red or green oak leaf, or romaine lettuce with the rib cut out. Cutting out the ribs allows you to roll the lettuce leaf without it cracking or ripping.

½ avocado, peeled and pitted
⅓ cup Creamy Mayonnaise
1 teaspoon freshly squeezed lemon juice
2 teaspoons chopped fresh thyme
1 (6-ounce) cooked chicken breast, chopped
Freshly ground black pepper
8 large lettuce leaves
¼ cup chopped walnuts
Sea salt

1. In a medium bowl, mash the avocado with the mayonnaise, lemon juice and thyme until well combined.

2. Stir in the chopped chicken and season the filling with salt and pepper.

3. Spoon the chicken salad into the lettuce leaves and top with the walnuts.

4. Serve 2 lettuce wraps per person.

PER SERVING 

Calories: 264; Fat: 20g; Protein: 12g; Carbs: 9g; Fiber: 3g;
Net Carbs: 6g; Fat 70%/ Protein 16%/ Carbs 14%