Easy Keto Living

Name: Keto Hot Chocolate Recipe
Prep time: 5 min
Cook time: 5 min
Total time: 5 min
Yield: 1
Cuisine: Desserts
Ingredients: 3/4 Cup Almond Milk or Full-Fat Coconut Milk; 1/4 Cup Heavy Cream; 1 Row 85% Dark Chocolate; Keto-friendly Sweetener, to taste; Flavor and Toppings, to taste

5 Keto Cookie Recipes

November 9, 2023 by Easy Keto Living

5 Keto Cookie Recipes – The best easy low carb friendly cookies that are gluten free, sugar free and low in net carbs.

5 Keto Cookies Recipes

These 5 keto cookie recipes will all satisfy your sweet tooth while helping your keep on plan when following a low carb keto diet.

The low carb cookies include recipes made with almond flour, coconut flour and other keto friendly simple ingredients – some are no bake and there’s a chocolate chip cookie recipe too. You really can enjoy healthy sweets on a low carb diet!

For sweetness in all of the recipes, you can include your low carb sweetener of choice, which may be stevia, monk fruit sweetener or any other keto friendly sweetener that you usually include in sweet treats.

1. Low Carb Chocolate Chip Cookies

Best low carb keto chocolate chip cookies recipe

These really are the best keto chocolate chip cookies! You can include your choice of sugar-free chocolate chips, sugar substitute, vanilla extract for flavor and then coconut flour to bind everything together. I’ve included unsalted butter but you can feel free to swap for coconut oil, if you’d prefer.

Tablespoons of the cookie dough are dropped onto a baking sheet that’s lined with parchment paper, before being baked until golden brown.

This sweet treat tastes just like the real deal – but with keto sweeteners and low carb friendly ingredients, instead of carb heavy regular sugar and regular flour.

2. No Bake Peanut Butter Cookie Recipe

No bake cookies with peanut butter or almond butter

These easy keto no bake peanut butter cookies are perfect for when you’re craving cookies but don’t feel like baking, since these no bake cookies set in the fridge instead.

I’ve used natural peanut butter, but you can feel free to swap for almond butter or your nut butter of choice in these keto peanut butter cookies that are low in g net carbs.

You can even add in chocolate chips, like Lily’s chocolate chips, to create peanut butter chocolate chip cookies that are better than the real thing and perfect to enjoy on low carb diets.

3. Low Carb Lemon Cookies

These low carb lemon cookies are simple to prepare and one of the best keto cookie recipes out there, with this keto version quickly coming together in a mixing bowl with a few basic steps, before being baked to perfection to satisfy your cookie craving.

It’s important to allow these, and the other sugar free cookies and low carb cookie recipes, cool to room temperature before removing from the cookie sheet, in order to allow them to firm up. Then, store in an airtight container to enjoy within a couple of days.

4. Keto Breakfast Cookies Recipe

5 Keto Cookie Recipes - Keto breakfast cookies

These keto breakfast cookies are a brilliant no bake recipe for make ahead cookies that are perfect to enjoy with a cup of bulletproof coffee or tea to start your day with.

These best keto cookies will satisfy your taste buds as they include almonds, unsweetened coconut flakes, stevia and cocoa powder in the dry ingredients as well as peanut butter and unsalted butter or coconut oil in the wet ingredients.

The classic cookie recipe comes together simply by combining everything together and then dropping a tablespoon per cookie on a cookie sheet, then popped into the fridge to set. The best part is that these keep really well in the fridge and you can enjoy them for days to come.

5. Keto Almond Flour Cookies Recipe

4 ingredient easy keto cookie recipe with almond flour

These lovely, light keto almond flour cookies have only 4 ingredients – an egg white, stevia or your low carb sweeteners of choice, vanilla extract and almond flour or almond meal.

To make the keto treats, simply whisk the egg white until thickened, then whisk in the stevia or sweetener and vanilla until glossy and finally fold through the almond flour or almond meal until you have the perfect cookie dough.

Drop a teaspoon of the cookie dough onto a parchment lined cookie tray and bake until perfectly done.

5 Keto Cookie Recipes - The best easy low carb friendly cookies that are gluten free, sugar free and low in net carbs.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Low Carb Rice Substitute Ideas

November 7, 2023 by Easy Keto Living

Low Carb Rice Substitute Ideas – the best healthy low-carb keto friendly alternatives to rice that are quick and easy to prepare when you want to include a rice alternative in your meals.

Low Carb Rice Substitute Ideas

These low carb rice substitute ideas are the perfect low-carb alternatives for when you want to prepare a meal that would usually have carb heavy white rice or whole grain brown rice.

As you start to look into it, you’ll discover that there are actually a number of delicious staple food options to choose from that will complement your favorite low-carb diet meals, without feeling like you’re missing out, yet still helping you on your journey to achieving your health and weight loss goals.

Cauliflower Rice

When it comes to low-carb rice alternatives, cauliflower rice is usually the first option that comes to mind. You can easily make cauliflower rice by popping a couple of cauliflower florets from a head of cauliflower into a food processor or using a box grater or cheese grater to quickly grate the cauliflower into rice. (Like in this easy cheesy cauliflower rice recipe.)

Another option is to pick up a pack of cauliflower rice or even cauliflower rice steam bags at grocery stores that you can use in place of traditional rice.

I’ve also found bags of cauliflower rice in the specials aisle at Aldi that can be kept in the pantry to quickly throw into meals.

Keeping a bag or two of instant cauliflower rice in your freezer or pantry means that you can quickly whip up a meal with the nutritious ingredient.

You can make all kinds of comfort food meals like the above mentioned cheesy cauliflower rice, a speedy risotto by frying up mushrooms, garlic and onion then throwing over the cauliflower rice and maybe a little stock or cream for flavor, or you could whip up egg fried rice with the help of cauliflower rice.

Another option with cauliflower is to make mash that serves as a creamy, comforting side dish alternative.

Broccoli Rice – Easy Low Carb Rice Substitute

Just as you would prepare cauliflower rice, you can also grate broccoli florets into rice, plus the broccoli stalk also grates to the perfect rice consistency, making broccoli a brilliant budget friendly, nutritious option that’s naturally low in grams of carbs.

Broccoli is also high in dietary fiber and Vitamin C, making it a great way to get more of the nutritious elements into your diet in a low carb diet friendly way. (Source.)

Here’s how to make a super cheesy broccoli rice recipe that comes together really quickly and can be enjoyed as a side dish in place of regular rice, or as a whole cheesy comfort meal.

Here’s the video where you can watch the low carb alternative being prepared, step by step. Hit play below or click here to watch on YouTube.

Shirataki Rice

If you’re watching your carb intake, then Shirataki Rice, also known as Miracle Rice or Konjac Rice, is a great store bought option when you’re wanting low-carb rice substitutes that are also ketogenic diet friendly. You’ll also find Shirataki noodles and pasta in store too that’s super low in grams of net carbs.

You’ll discover that the ingredient resembles the texture and flavor of regular rice, yet has virtually no calories or carbs, making it a healthy alternative that’s easy to pick up at your local grocery store.

Cabbage Rice

You can enjoy riced cabbage to soak up your favorite sauce that you enjoy as part of a keto lifestyle. You can easily grate cabbage using a box grater to make cabbage rice or you could just finely chop it to have shredded cabbage in place of regular rice.

Cabbage is the perfect ingredient to include with your next stir fry, such as the above pictured egg roll in a bowl, where finely chopped cabbage is fried with ground beef mince, sesame oil, soy sauce, garlic and salt and pepper.

You could just as easily make it a vegetarian meal by omitting the beef mince and adding in eggs or tofu, depending on your own personal tastes and dietary requirements.

Zucchini

Just as zucchini noodles are a popular replacement for any type of pasta, zucchini rice can be enjoyed in place of rice when served with keto recipes.

Or, of course you could simply enjoy zucchini noodles as a side dish when a meal would usually call for regular rice or in a dish like the above pictured comforting creamy keto Alfredo sauce.

Brussels Sprouts

Finely shredded Brussels Sprouts are a great option to serve as a side with your next meal that has fewer carbs.

You can simply fry sprouts with plenty of garlic and olive oil, coconut oil or butter, or make the above pictured roasted brussel sprouts with parmesan as a tasty side dish to serve with any meal.

Moderately Low Carb Rice Substitute Ideas

Wild Rice and Quinoa - Low carb rice substitute ideas

Depending on how low a low carb diet you’re following, you may choose to include either wild rice or quinoa in your diet.

I’d suggest doing your own research on each ingredient, and determining for yourself whether a small portion of either can be included in your diet to help you satisfy your rice cravings without such a high carb count.

Both wild rice and quinoa are loaded with health benefits and naturally high in grams of fiber, so would make a great substitute for different types of rice while being lower in net carbohydrates.

Low Carb Rice Substitute Ideas - the best healthy low-carb keto friendly alternatives to rice that are quick and easy to prepare when you want to include a rice alternative in your meals.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Hot Chocolate Recipe

November 5, 2023 by Easy Keto Living

Keto Hot Chocolate Recipe – How to make the best easy low carb sugar free warming creamy hot drink mix.

Keto Hot Chocolate

This keto hot chocolate recipe is a warming way to satisfy your sweet cravings, while being low in net carbs and helping you achieve your own personal health and weight loss goals.

There are lots of adaptions for keto diet friendly ingredients that you can include in your hot chocolate mix – you can stick to the few ingredients in the below recipe or get as creative as you’d like – creating your own dream cup of hot chocolate.

The Simple Ingredients In The Easy Recipe

These are the ingredients that are included in my own personal best hot chocolate, plus ideas for more simple keto ingredients that you can add:

Almond Milk – unsweetened almond milk is my milk of choice that I usually include in hot chocolate. You can feel free to swap for full fat coconut milk, cashew milk or any other nut milk or keto friendly milk or non-dairy milks you’d like that you can find at grocery stores.

I like to use the mug that I’m serving the hot chocolate in to measure the almond milk out, then I have the perfect amount for me!

Cream – choose from stirring heavy cream or coconut cream, for a dairy-free option, through your hot chocolate or add an indulgent swirl of whipped cream or heavy whipping cream to the top of your mug.

Chocolate – of course there’s chocolate in a hot chocolate – and it’s up to you whether you’d like to include unsweetened cocoa powder or raw cacao powder for more of a hot cocoa drink or chopped keto chocolate such as 85% dark chocolate for a deep chocolate flavor.

Sweetness – if you prefer a dark, rich hot chocolate, then you may find that the keto dessert recipe is sweet enough. Alternatively, you’re welcome to add in your favorite sweetener such as stevia or monk fruit sweetener, to taste to satisfy your sweet tooth.

Healthy Fats – some keto dieters like to add a little coconut oil or MCT oil to elevate the fat content of the low-carb hot chocolate. i find that it doesn’t agree with me doing that, so I urge you to exercise caution and try a tiny amount first to determine whether it agrees with you.

Flavor – add in a little vanilla extract, peppermint extract or orange extract or a pinch of salt to flavor your creamy keto hot drink. I’ve also been known to add in a little bit of ground turmeric and a pinch of pepper for a nourishing hot beverage.

Toppings – create an extra indulgent sugar free hot chocolate recipe by topping your mug with whipped cream, grated chocolate and even keto marshmallows to comfort on cold winter nights.

Keto Hot Chocolate Recipe

3/4 Cup Almond Milk or Full-Fat Coconut Milk
1/4 Cup Heavy Cream
1 Row 85% Dark Chocolate
Keto-friendly Sweetener, to taste
Flavor and Toppings, to taste

Pour the almond milk and heavy cream into a small saucepan, chop the chocolate into small pieces or use sugar free chocolate chips instead.
Place the almond milk and cream onto the stove top over low to medium heat.
Heat until the warm milk starts to gently bubble, then remove from the heat and quickly stir through the chopped chocolate and any sweetener or flavor you’d like. You can do this with a spoon, whisk or milk frother for a smooth and creamy homemade keto specialty drink.
Pour into a mug and top with whipped cream or your topping of choice to enjoy on a cold winter day. (Or throughout the year when you’re craving a warming drink that’s low in g net carbs.)

Keto Hot Chocolate Recipe - How to make the best easy low carb sugar free warming creamy hot drink mix.

Low Carb Hot Chocolate Recipe Video

Here’s the video where you can watch the low carb and keto friendly hot chocolate recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

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Yield: 1

Keto Hot Chocolate Recipe

Keto Hot Chocolate Recipe – How to make the best easy low carb sugar free warming creamy hot drink mix.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 5 minutes

Ingredients

3/4 Cup Almond Milk or Full-Fat Coconut Milk
1/4 Cup Heavy Cream
1 Row 85% Dark Chocolate
Keto-friendly Sweetener, to taste
Flavor and Toppings, to taste

Instructions

Pour the almond milk and heavy cream into a small saucepan, chop the chocolate into small pieces or use sugar free chocolate chips instead.
Place the almond milk and cream onto the stove top over low to medium heat.
Heat until the warm milk starts to gently bubble, then remove from the heat and quickly stir through the chopped chocolate and any sweetener or flavor you’d like. You can do this with a spoon, whisk or milk frother for a smooth and creamy homemade keto specialty drink.
Pour into a mug and top with whipped cream or your topping of choice to enjoy on a cold winter day. (Or throughout the year when you’re craving a warming drink that’s low in g net carbs.)

Nutrition Information:

Yield:

1
Amount Per Serving: Calories: 165

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Pickles Keto Friendly?

November 2, 2023 by Easy Keto Living

Are Pickles Keto Friendly? Complete guide to whether you can eat pickles on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

Are Pickles Keto Friendly?

Are Pickles Keto Friendly? That’s a question I’m often asked by blog readers and followers of a low-carb diet.

Pickles may be an old favorite ingredient of yours that you usually enjoy as a snack, in burgers or as a crunchy side with meals.

But, can you still enjoy them as part of a health and weight loss journey, specifically when following a low carb ketogenic diet lifestyle?

Here’s the video where I give you an overview of my thoughts about whether pickles are keto friendly. Hit play below or click here to watch on YouTube.

How Many Carbs In Pickles?

Depending on whether your jar is dill pickles, sweet pickles, sour pickles, kosher pickles, candied pickles, bread and butter pickles or you’ve made homemade pickles yourself, the amount of added sugar and ultimately grams of net carbs is likely to be significantly different.

The sweeter varieties are likely to have a much higher carb amount than brands of pickles that are sour. Just be sure to carefully read the nutrition label and ingredient list of store-bought pickles to be sure that you’re happy to include the ingredients and net carb count in your diet.

Below is the nutritional profile for an average 100g portion of pickles:

18 Calories
Total fat 0.19g (0.048g Saturated fat)
Total grams of carbs 4.12g
Dietary fiber 1.2g
Grams of net carbohydrates (total carbs minus fiber) 2.92g
Sugars 3.51g
Protein 0.62g

The ketogenic diet community debate about whether pickles are permitted, because, aside from pickle brands with a high sugar content, some keto dieters prefer not to consume pickles due to the lectins, which have been known to aggravate inflammation and possibly counteract the many health benefits that pickles potentially hold.

I personally include them in my diet, I just try to find a brand with as low sugar content as possible, paying close attention to the type of pickle and ingredients included in the jar. So – my answer to are pickles keto friendly is YES!

If you’d prefer to make your own keto-friendly pickles to control how much sugar and other ingredients are included, then here’s a video where you can watch how to make fermented pickles yourself. Hit play below or click here to watch on YouTube.

Health Benefits

The good news is that there are numerous benefits to your overall health in including pickles in a keto-style diet, whether that’s your own pickles that you’ve made or your store bought jar of choice.

Due to the healthy bacteria and fermentation process of any pickles recipe, the ingredient has been claimed to be a good source of probiotics, essential mineral content, aid digestive health, improve the gut microbiome and gut health and even reduce the risk of heart disease.

The pickle juice itself contains high volumes of sodium and is also often consumed by keto dieters as a way of combating the dreaded keto flu while adjusting to a state of ketosis and aiding with ailments like muscle cramps.

Easy Keto Pickles Recipe Ideas

There are plenty of tasty ways to enjoy the crunchy texture and sour taste of pickles in keto friendly ways.

Here are some ideas to enjoy varieties of pickles that are low in number of carbs:

Whole Pickles – of course you can simply snack on a whole pickle or two, just be sure to be mindful of the exact gram of carb in the portion size you choose.

Keto Snack Box – put together a keto snack box like the above pictured box with pickles, meat, avocado, nuts and cheese such as cheddar cheese, brie or Parmesan cheese to be able to grab and go as a healthy snack option when needed.

Burger Topping – enjoy a bunless burger in a lettuce cup and pop a couple of pickle chips as toppings for added crunch and flavor.

Dips, Dressing or Sauce – flavor your favorite keto dip, dressing or sauce, such as egg mayo dip or my Keto Russian Dressing, with finely chopped dill pickle slices. Or you could simply dip a medium-sized pickle in your favorite dip, dressing or sauce as a great snack or side dish.

Deviled Eggs – top deviled eggs with finely chopped pickles for crunch and a tangy flavor element.

Soup Topping – add some chopped pickle spears as a sour topping to a warming bowl of soup.

Side Dish Topping – top creamy cauliflower mash or cauliflower rice with chopped pickles.

Instant Wrap – roll a piece of pastrami or another deli meat around a pickle as a speedy and satisfying snack.

Keto Fried Pickles – traditional fried pickles can have a not very keto friendly high carb count, and thankfully they are easy to ketofy and make yourself. Pick your favorite keto pickle brand to make mouthwatering fried pickles with. Dip pickles into whisked eggs then dredge in a low carb crumb mix that can include parmesan cheese, almond flour, pork rinds or a combination of crumb ingredients, then fry until perfectly golden.

Are Pickles Keto Friendly Complete guide to whether you can eat pickles on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Carrots Keto Friendly?

September 2, 2023 by Easy Keto Living

Are Carrots Keto Friendly? Guide to whether you can eat carrot on a low carb ketogenic diet – with the net carbs and health benefits information.

Are Carrots Keto Friendly?

Are Carrots Keto Friendly? That’s a question I’m often asked by blog readers and followers of a low-carb diet.

Carrots are root vegetables full of commonly known, and not so well known, health benefits. Health benefits aside, are carrots a low-carb vegetable suitable for a low carb or keto diet?

How Many Carbs In Carrots?

The nutrient content of a typical sized one carrot (46g) is as follows:

Calories 16
Total fat 0.1g (0g Saturated fat)
Grams of total carbs 3.8g
Grams of fiber 1.4g
Grams of net carbs (total carbs – fiber) 2.4g
Sugars 1.6g
Protein 0.4g

Below is the nutritional profile a cup of carrots:(156g)

Calories 54
Total fat 0.2g (0g Saturated fat)
Total grams of carbs 8.2g
Dietary fiber 3g
Grams of net carbohydrates (total carbs – fiber) 5.2g
Sugars 3.5g
Protein 0.8g

Carrots macronutrient content per 100 grams of raw carrots:

Calories 35
Total fat 0.3g (0g Saturated fat)
Total grams of carbs 12.8g
Dietary fiber 4.6g
Grams of net carbohydrates (number of total carbs – amount of fiber) 8.4g
Sugars 5.4g
Protein 1.2g

While baby carrots have around 40% less carbs than their matured counterparts, they are not as rich in some vitamins such as vitamin A.

Calories 35
Total fat 0.1g (0g Saturated fat)T
otal grams of carbs 8.2g
Dietary fiber 2.9g
Grams of net carbohydrates (number of total carbs – amount of fiber) 5.3g
Sugars 4.8g
Protein 0.6g

Are Carrots Approved For Keto Dieters?

With the above information in mind the carb content of carrots is quite high compared to some leafy greens and other non-starchy vegetables.

So in that respect, I wouldn’t recommend carrots if you want to stay in a state of ketosis, unless you enjoy in very small amounts cooked with fat to help improve the absorption of the nutrients carrots provide.

Health Benefits of Carrots

That said there are numerous health benefits to consuming some carrots. Carrots can be an important source of vitamin’s and minerals as they are rich in:

Antioxidants – Vitamin C – anti-inflammatory, immune boosting, Vitamin K – helps with blood clotting and bone health, Vitamin A – helps with night vision and immune response, Vitamin E – helping improve your heart health and prevents cellular damage, Beta carotene – improves eye and heart health, Various B vitamins – Helps reduce risk of cardiovascular disease

Due to the various vitamins, minerals and fiber they contains they are good for:

Boosting your immune system
Helping reduce night blindness and maintain eye health
Reduce the risk of constipation
Reduce risk of heart disease Reduce inflammation

Carrot juice has been linked with reduced risk of breast cancer. Plus, due to carrots high amounts of insoluble fiber they are good for gut health too.

Keto-Friendly Carrots Alternatives

While there are a lot of vegetables to choose from, to make your life easier and keep to your daily carb limit, below are 7 keto-friendly vegetables to choose from.

Asparagus: 1.9 grams of carbohydrates net per 100g
Brussels sprouts: 4.5g of net carbs per 100g
Broccoli: 3.9 grams of net carbs per 100g
Cabbage: 3.6 g of net carbs per 100g
Cauliflower: 2.2 grams of net carbs per 100g
Celery: 1.4 gram of net carbs per 100g
Sweet Potatoes: 17.7 grams of net carbs per 100g

To add some healthy fats and help with your weight loss goals you can cook with coconut oil, olive oil or other fats, while also helping keep your blood sugar low and fulfill your nutritional needs.

Plus, even small quantities of fats help with beta- carotene absorption whether you are having any of the other carrot alternatives to help you with your daily carb intake.

Are Carrots Keto Friendly Guide to whether you can eat carrot on a low carb ketogenic diet - with the net carbs and health benefits information.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Best Keto Diet Books

June 12, 2023 by Easy Keto Living

Best Keto Diet Books – The Top 10 Low-Carb Ketogenic Cookbooks to read in 2025 for beginners tips and easy recipes for the low carb lifestyle.

Best Keto Diet Books

These 10 best keto diet books will help you to create meal plans, shopping lists and achieve your own personal low-carb diet health and weight loss goals.

I have a tad cookbook obsession. I have an overflowing bookshelf of books which I regular refer to for recipes and inspiration.

Since following a keto lifestyle, I’ve accumulated a number of books and today I’m sharing 10 of my favorites with you.

10 Best Keto Diet Books List

Here’s a quick look at the top 10 best keto diet books and scroll down to discover more about each of the ketogenic diet books.

1. The Wholesome Yum Easy Keto Cookbook

The Wholesome Yum Easy Keto Cookbook by author Maya Krampf is possibly one of the best keto diet cookbooks and ultimate guide to help you be able to cook all of your favorite comfort foods while following a keto way of eating.

All of the easy keto recipes have just 10 ingredients or less, so you can get to enjoy all of the benefits of a low-carb diet, without spending ages in the kitchen cooking up complicated meals.

2. Easy 5-Ingredient Ketogenic Diet Cookbook

In the Easy 5-Ingredient Ketogenic Diet Cookbook, Jen Fisch shares delicious recipes for a low carb high-fat diet. It’s perfect for keto beginners, with all of the simple recipes having only 5 ingredients.

3. The Complete Ketogenic Diet For Beginners

The Complete Ketogenic Diet For Beginners by Amy Ramos and Amanda Hughs provides all the insight you need to make an easy start with a low carb, ketogenic diet.

The resource includes a full explanation of the diet, a handy 14-day meal plan, shopping lists and super easy recipes.

4. Keto In Five Cookbook Bundle

Keto in five cookbooks - best keto diet books

This bundle of 4 Keto In 5 Cookbooks includes recipes for breakfast, lunch, dinner and dessert that has only 5 ingredients and under 5 grams of net carbs per serve in each of the keto-friendly recipes.

5. 30-day Ketogenic Cleanse

The 30-day Ketogenic Cleanse, by author Maria Emmerich, is one of the best keto books as it helps you to get started, with a comprehensive guide and 160 low-carb recipes to enjoy through your first 30 days – and beyond.

The new recipes include plenty of keto comfort foods and delicious meals to help you get a taste of the best of what a low carbohydrate diet offers, while enjoying the numerous health benefits of following a high fat diet.

6. Ketotarian – Best Keto Diet Books

If you’re wanting to follow a plant-based plan or include more vegan meals in your ketogenic diet, then the Ketotarian by Dr. Will Cole is essential reading.

Be able to enjoy all of the potential benefits from combining both the keto and vegan diets, while enjoying plenty of tasty recipes too.

7. The Complete Guide To Fasting

The complete guide to fasting - best keto diet books with intermittent fasting

In The Complete Guide To Fasting, Dr. Jason Fung and Jimmy Moore explore the best ways to incorporate Intermittent Fasting in your low-carb lifestyle to be able to meet your own specific needs, wellness goals and be able to heal your body.

8. Simply Keto

The Simply Keto Cookbook by author Suzanne Ryan is full of some of the best keto recipes made with easy to find main ingredients from the grocery store.

In addition to keto-friendly meals, you’ll also find grocery shopping tips and a 30-day meal plan, which is especially helpful for busy people to organize their meal planning in advance.

9. Southern Keto

Southern Keto -easy traditional low carb recipes

Southern Keto by author Natasha Newton is a good book to have as a reference to be able to cook traditional comfort foods, even while following a strict keto diet.

There’s a full grocery list as well as tutorials for how to cook all of your favorite foods including fried chicken, biscuits and cheesecake.

10. Fat Fueled – Best Keto Diet Books

Fat Fueled by Leanne Vogel - Best Keto Diet Books

Fat Fueled by Leanne Vogel provides a complete guide as well as a 30-day meal plan of easy low carb high-fat recipes to help you become fat adapted to be able to burn fat in the easiest possible way.

You’ll also discover plenty of tips and advice from the keto diet expert to help you on your journey, including how to boost the natural healing ability of your body, the benefits of keto and including good fats in your diet as well as how to overcome diet plateaus along the way.

Best Keto Diet Books - The Top 10 Low-Carb Ketogenic Cookbooks to read for beginners tips and easy recipes for the low carb lifestyle.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

3 Ingredient Keto Chocolate Mousse Recipe

March 28, 2023 by Easy Keto Living

3 Ingredient Keto Chocolate Mousse Recipe – How to make the best easy low carb, dairy-free and vegan friendly pudding dessert – with the video tutorial.

3 Ingredient Keto Chocolate Mousse

This 3 Ingredient Keto Chocolate Mousse is naturally low in net carbs and will satisfy your sweet tooth.

The coconut milk means that the easy recipe is completely dairy free, making it perfect if you have dietary restrictions or are following a vegan diet and a ketogenic diet.

The Simple Ingredients For The Low-Carb Dessert

Whisking together the 3 simple ingredients for the easy recipe

Here are the 3 keto diet friendly ingredients that you’ll need for the sweet treat:

Coconut Milk – a can of coconut milk is used in place of heavy cream or heavy whipping cream in the keto recipe.

The can is popped into the fridge the day before making the recipe, so that the coconut cream thickens and can easily be whipped into a whipped cream texture.

Cocoa Powder – to give the keto mousse a dark chocolate flavor I’ve used good quality cacao powder, but you could use any unsweetened cocoa powder you like instead.

Creamy 3 ingredient low carb keto diet vegan chocolate mousse recipe

Keto-friendly Sweetener – you can include stevia, monk fruit sweetener, powdered sweetener, liquid stevia or your sugar free sweetener of choice in the low-carb diet recipe.

You can adjust the volume of cocoa powder and stevia depending on how sweet or chocolatey you usually like your sweet treats.

Optional Extra Ingredients – you can blend through or top your low carb dessert with your choice from vanilla extract, keto chocolate chips, chocolate shavings or drizzle melted chocolate over the top.

3 Ingredient Keto Chocolate Mousse Recipe

1 Can Of Coconut Milk
2-4 Tablespoons Cocoa Powder
2-4 Tablespoons Stevia or your low carb sweetener of choice

Place the coconut milk can into the fridge the day before you plan to make the great recipe, so that the consistency becomes thickened.
The next day, carefully move the cold cream into a large mixing bowl.
Whisk using an electric mixer, stand mixer or hand mixer until the coconut milk forms stiff peaks.
Add in the cocoa powder and stevia and whisk until you have a smooth and creamy chocolate mousse.
Serve immediately or pop into an airtight container and enjoy within 24 hours.

3 Ingredient Keto Chocolate Mousse Recipe - How to make the best easy low carb, dairy-free and vegan friendly pudding dessert - with the video tutorial.

Easy Keto Chocolate Mousse Video

Here’s the video where you can watch the easy homemade chocolate mousse being prepared, step by step. Hit play below or click here to watch on YouTube.

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Yield: 4

3 Ingredient Keto Chocolate Mousse Recipe

3 Ingredient Keto Chocolate Mousse Recipe – How to make the best easy low carb, dairy-free and vegan friendly pudding dessert – with the video tutorial.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 5 minutes

Ingredients

1 Can Of Coconut Milk
2-4 Tablespoons Cocoa Powder
2-4 Tablespoons Stevia or your low carb sweetener of choice

Instructions

Place the coconut milk can into the fridge the day before you plan to make the great recipe, so that the consistency becomes thickened.
The next day, carefully move the cold cream into a large mixing bowl.
Whisk using an electric mixer, stand mixer or hand mixer until the coconut milk forms stiff peaks.
Add in the cocoa powder and stevia and whisk until you have a smooth and creamy chocolate mousse.
Serve immediately or pop into an airtight container and enjoy within 24 hours.

Nutrition Information:

Yield:

4
Amount Per Serving: Calories: 200

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Peanuts Keto Friendly

March 2, 2023 by Easy Keto Living

Are Peanuts Keto Friendly? Complete guide to whether you can eat peanuts on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

Are Peanuts Keto Friendly?

If you’re wondering are peanuts keto friendly, then this blog post will answer that question.

And the answer is – Yes! Peanuts can be enjoyed as they are, roasted, salted or as peanut butter. They contain high amounts of fat and protein but are one of the more carb heavier nuts out there.

The Peanut (Arachis hypogaea.) also known as monkey nuts (and may other names) is a type of legume native to Peru in South America. Today it is grown all over the world with the top four largest producers of peanuts by country and in order being; China, India, Nigeria and the US.

In 2021 over 18 million metric tons of peanuts were produced alone, making the peanut the biggest selling nut in the world.

Are Peanuts Keto-Friendly?

Some keto dieters have given peanuts a bad reputation and put people off their consumption for people on low-carb diet. The real question is, does the the carb content in peanuts throw you out of a state of ketosis?

While the overall carb intake of peanuts is relatively high, the all important net carb count is quite reasonable and has some really important health benefits.

So you can definitely enjoy peanuts while keeping within your daily carb intake to achieve your weight loss goals as long as you exercise portion control.

How Many Carbs In Peanuts?

To make it easy for you I have included three typical peanut measurements to help you with your decision.

The nutritional content for a small serving or one-ounce serving (28g) of peanuts is as follows:

Calories 166
Total fat 14g (saturated 2.2g)
Total grams of carbs 6g
Dietary fiber 2.4g
Grams of net carbs (total carbs – fiber) 3.6g
Sugars 1.4g
Grams of protein 6.9g

A 42 grams of peanuts portion (one and a half ounce) is considered to a be a typical serving of peanuts. This gives you:

Calories 246.4
Total fat 21g (saturated 3.2g)
Total grams of carbs 9g
Dietary fiber 3.5g
Grams of net carbs (total carbs – fiber) 5.5g
Sugars 2.1g
Grams of protein 6.9g

Typically the net carb amount of a ketogenic diet is around 25-50g. Meaning a small to typical g serving of peanuts can give you the net carb consumption of about 3.6-5.5g of net carbs or 7-22% of your net daily carbs.

Thanks to peanuts high-fat content a typical handful of peanuts or 42 grams (1.5 ounces) of peanuts can give you around 21 grams of fat and 6.9 grams of protein.

This moderate protein to high protein content combined with its fat intake really helps peanuts fill you up. In fact this study and this paper indicates peanuts improve satiety, or a feeling of fullness.

If you prefer grams the nutritional value per 100g is as follows:

Calories 587
Total fat 50g (saturated 7.7g)
Total grams of carbs 21g
fiber content 8.4g
G net carbs (total carbs – fiber) 12.6g
Sugars 4.9g
Grams of protein 24g

Health Benefits

Peanuts are full of amazing health benefits. From essential nutrients to important macronutrients, we will explore some of them in detail below.

As most of us are aware vitamins and minerals are important for health. One of the best nuts for containing essential vitamins and minerals are peanuts.

Peanuts contain the following vitamins and minerals (micronutrients):

Vitamin E A, D , K and some of the B vitamins
Magnesium, Calcium Potassium, zinc, selenium, copper

Potassium dense foods have shown to help reduce risk of blood pressure and stroke. While it’s suggested potassium rich foods such as peanuts can play an important role in how the brain and nerves function.

Peanuts also contain copper which, plays a role in the production of key proteins. For example copper is important for healthy skin by maintaining the important skin protein collagen which keeps the skin supple and smooth. Copper is also important for haemoglobin, a protein in our blood that carries the oxygen around our body, and last time I checked that’s pretty important.

Selenium is an antioxidant found in peanut that plays a role in helping break down food within the body. Selenium is believed to delay or prevent the onset of cancer, reduces chronic inflammation and also has anti-aging effects.

The vitamin A in peanuts is associated with vision and keeping the eyes in good health. The type of vitamin B found within peanuts help with the body’s way of breaking down carbohydrates, fats, and proteins. Important for any keto enthusiast.

Vitamin D is associated with improved bone health and the vitamin K in peanuts is good for helping blood clotting as well as links suggesting vitamin K could help improve bone density, so complementing vitamin D.

In addition, peanuts are a good source of co-enzyme Q10 and contains all the 20 amino acids.

The co-enzyme Q10 amount in peanuts can help compliment vitamin A as it has been shown to be good for your eyes. Plus having good amounts of co-enzyme Q10 in your diet has been found to improve heart health and reduce the potential risks of cardiovascular disease.

The amount of protein in nuts can help contribute to building muscle and maintain essential metabolic functions for the body.

Peanuts are rich in a good amount of healthy fats. Fats in peanuts like oleic acid and other monounsaturated fatty acids have shown to have beneficial effects and lower risk in type 2 diabetes mellitus suggesting improved blood sugar levels and also potentially helping prevent weight gain.

Finally, peanuts are also high in phenols, having found to be protecting against heart disease, type two diabetes mellites and cancer. There has even been some links with peanut consumption in reducing gallstone occurrences in both men and women as well.

Keto Peanut Recipe Ideas

Here are some easy recipe ideas to keep you within your daily carb limit.

Mousse – a creamy keto peanut butter mousse only needs 3 ingredients – heavy cream, peanut butter and stevia.

The ingredients are simply whisked together and make a great way to include plenty of keto lifestyle friendly good fats in your diet.

Smoothie – blend peanut butter into a smoothie, along with almond milk, coconut milk, fresh or frozen berries and stevia or your keto sweetener of choice. Choose from a keto chocolate smoothie or a keto raspberry smoothie that you can infuse with creamy peanut butter.

Fudge – this decadent chocolate peanut butter fudge is a great choice for a healthy snack to help you satisfy your sweet cravings.

Cookies – make a batch of keto no bake peanut butter cookies that blend together low carb, high protein ingredients to create the perfect bite sized treat.

Trail Mix – mix peanuts together with other keto nuts and seeds to make a homemade trail mix.

Choose from low carb nuts and seeds including macadamia nuts, Brazil nuts, pine nuts, raw almonds, pecan nuts, pumpkin seeds and sunflower seeds.

Are Peanuts Keto Friendly Complete guide to whether you can eat peanuts on a low carb diet With net carbs, benefits and the best easy recipe ideas.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

15 Quick Keto Desserts Recipes

February 16, 2023 by Easy Keto Living

15 Quick Keto Desserts Recipes – How to make easy low carb friendly dessert treats in minutes – including the best chocolate mousse, no bake desserts and cookies to satisfy your sweet cravings.

Quick Keto Desserts Recipes

These quick keto desserts recipes are all super easy to prepare and will satisfy your sweet tooth, while helping you stay on a keto diet plan and achieving your health and weight loss goals.

Each easy recipe has only a handful of simple ingredients, take only a few steps, mere minutes to prepare and are naturally low in net carbs.

1. Fresh Strawberries and Cream

Fresh strawberries and whipped heavy cream

This is the ultimate, super quick and healthy keto dessert. Simply pop a portion of keto lifestyle friendly fresh berries into a bowl and then top with plenty of freshly whipped heavy whipping cream.

2. Fat Bombs

Chocolate fat bombs recipe - quick keto desserts

Keto chocolate fat bombs are a brilliant way to help you meet your daily fat macros. This easy recipe has only 2 ingredients – keto friendly dark chocolate (like this one) and luxurious mascarpone cheese.

The ingredients are gently melted together then the melted chocolate is poured into your mold of choice before spending some time in the fridge hardening. Then, it’s just a matter of popping out a fat bomb when sweet cravings strike you.

3. Easy Keto Chocolate Mousse

This chocolate mousse with cream cheese makes a speedy alternative to a ketogenic diet cheesecake, that really tastes like the real thing – but with very little effort.

Simply whisk heavy cream until just starting to form stiff peaks, then add sweetener and cocoa powder into the whipped cream and whisk until smooth. Finally, whisk in cream cheese until you have the perfect, creamy, indulgent dessert.

The best part is that you can enjoy the dessert straight away or pop it into the fridge to further thicken and chill to serve after a low carb meal or on special occasions.

4. Almond Flour Cookies

These keto almond flour cookies have only 4 ingredients – almond flour, an egg white, vanilla extract and stevia or your low carb sweetener of choice that you usually use in place of regular sugar.

You just quickly whisk the ingredients together, drop a teaspoon of cookie dough per cookie onto a cookie sheet and then bake until golden.

Then, allow the keto treats to cool before devouring as part of your healthy lifestyle.

5. Keto Cheesecake

To make this creamy keto cheesecake, all of the basic ingredients are simply combined together in a large bowl and then whisked with an electric mixer until you have a smooth cream cheese mixture.

Then it’s just a matter of pouring the cheesecake batter into a baking tin that’s well lined with overlapping parchment paper and baking until golden and set.

Allow to cool then pop the impressive cheesecake into the fridge to chill and enjoy the low-carb diet friendly dessert when sweet cravings strike.

6. Brownies With Coconut Flour

Quick keto desserts recipe - chocolate brownies

These fudgy keto brownies make the perfect bite sized low carb treats. Coconut flour is the flour of choice to help bind the dessert together while keeping them keto diet friendly.

The full recipe has both cocoa powder and sugar free chocolate chips, making them a chocolate lovers dream.

7. No Bake Cookies

These keto peanut butter cookies need no baking, are loaded with healthy fats and are really easy to make.

The quick keto desserts are made by combining together nuts and coconut in a large bowl, then melting together peanut butter, stevia and butter or coconut oil, before combining everything together and dropping a tablespoon of cookie dough per cookie onto a lined cookie sheet.

Then, these cookies don’t require any baking, but rather setting in the fridge before enjoying by the perfect bite full.

8. 3 Ingredient Chocolate Truffles – Quick Keto Desserts

These are the easiest ever keto truffles recipe to make, have only 3 ingredients and will help you meet your macros thanks to containing healthy keto fats.

To make the quick keto dessert, break low carb friendly chocolate up into a bowl, heat butter can heavy cream until warm, then pour the creamy mixture over the chopped chocolate and mix until melted.

Instead of allowing to cool and then rolling into balls, I find it much quicker and easier to pour the truffle mixture into a lined container that’s then popped into the fridge and the truffles are cut into indulgent bite sized squares when set.

9. Chocolate Bark

Quick Keto Desserts Recipe - Dark Chocolate Bark

Part keto chocolate candy, part nourishing fat bomb, this keto chocolate bark sweet treat is irresistible no matter which way you look at it.

Dark chocolate, butter and stevia, or your sugar substitutes of choice, are melted together, poured onto parchment paper and then dotted with protein rich almonds.

Then, the simple recipe is cooled before being snapped into the perfect delicious treats.

10. Keto Chocolate Cake

Low carb keto chocolate cake recipe - quick keto desserts

This Keto Chocolate Cake is a rich, indulgent treat that’s quick, easy to prepare and perfect to serve on birthdays or at special occasions.

To make one of the best low carb desserts, all of the simple ingredients are whisked together in one bowl before being baked to chocolate perfection. Then, smother with the suggested chocolate ganache in the recipe or you can top with your favorite keto frosting recipe.

11. Chocolate Cream Cheese Frosting

Keto Cream Cheese Frosting With Chocolate

I’ve shared both chocolate and vanilla extract flavored cream cheese frosting recipes that are perfect enjoyed as a topping for baked treats that are low in grams of net carbs.

Make the delicious dessert by blending together room temperature butter and cream cheese together with vanilla extract and your favorite keto sweetener of choice.

Use straight away or blend in cocoa powder for chocolate frosting for your favorite easy keto desserts.

12. Keto Ice Cream

Homemade Ice Cream makes delicious keto desserts that you can make ahead and then slowly enjoy as a keto snack or treat.

I’ve shared easy, homemade no churn recipes for both chocolate and vanilla ice cream that make creamy, dreamy bowl fulls.

13. No Bake Cheesecake

This easy keto cheesecake recipe needs no baking to create an impressive dessert to satisfy your taste buds.

Simply create a base of chopped nuts and melted butter, then while the crust sets in the fridge, get to work whisking up your no bake cheesecake filling by blending together heavy cream, cream cheese, lemon and your sweetener of choice.

Then it’s just a matter of pouring the creamy filling over the prepared base and giving it time in the fridge to set before cutting it into the perfect bite sized cheesecake pieces.

14. Lemon Mousse

Lemon lovers will adore the great recipe for this luscious low carb lemon mousse. It has only 4 ingredients and comes together really effortlessly.

Whisk heavy whipping cream until starting to thicken, then whisk in lemon juice, lemon zest, sweetener and full-fat cream cheese until you have one of the easiest keto dessert treats that lemon lovers will adore.

15. Hot Chocolate – Quick Keto Desserts

Quick keto desserts recipes - hot chocolate with whipped cream

Indulgent, warming, creamy hot chocolate makes a super quick keto friendly treat that you can make for one or serve to a crowd.

It’s one of my best keto desserts and my version includes heating together almond milk, coconut milk or your milk of choice, together with heavy cream and keto chocolate until you have a warm pool of chocolatey goodness that you can then pour out and top with even more heavy whipping cream.

15 Quick Keto Desserts Recipes - How to make easy low carb friendly dessert treats in minutes - including the best chocolate mousse, no bake desserts and cookies to satisfy your sweet cravings.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Green Beans Keto

February 14, 2023 by Easy Keto Living

Are Green Beans Keto Friendly? Can you have green beans on a low carb diet? Total net carbs in green beans and an easy green bean recipe idea.

Are Green Beans Keto Friendly?

If you’re wondering are green beans keto friendly, then this blog post will answer that question.

And the answer is – Yes! Green beans, sometimes known as string beans or snap beans are very nourishing low-carb beans, providing a good source of vitamins and minerals.

With their high fiber content, they are one of those low-carb vegetables that are tasty and great in keeping your carb count low. Especially important when following a strict keto diet, regardless of whether you have fresh green beans or frozen green beans.

How Many Carbs In Green Beans?

The nutritional content per 100g serving of green beans is as follows:

Calories 35
Total Fat 0.3g (saturated fat 0.1g)
Grams of total carbs 7.9g
Grams of fiber 3.2g
Grams of net carbs 4.7 g
Sugars 3.2g
Grams of protein 1.9g

As a typical serving size is often a cup of green beans, below is the nutritional macronutrient breakdown for a cup of green beans if you’d prefer.

Calories 44
Total Fat 0.4g (saturated fat 0.1g)
Grams of total carbs 9.9g
Grams of fiber 4g
Grams of net carbs 5.9g
Sugars 4.5g
Grams of protein 2.4g

Apart from the low carb beans green beans and black soybeans. The general rule is that all other varieties of beans and legumes (when following a low carb diet) are off limits due to the high grams of carbs found within them.

Below is a more detailed list of the types of beans to avoid on a keto or low carb diet.

Baked beans
Black beans
Black-eyed peas
Cannellini beans
Chickpeas
Great Northern beans
Green peas
Kidney beans
Lentils
Lima beans
Navy beans
Pinto beans

Health Benefits

Thanks to being packed full of nutrients there are loads of health benefits to eating green beans, making it an excellent ingredient for a healthy side dish or part of a main course.

For example, thanks to its high vitamin C content, green beans have great antioxidant benefits and helps boost immunity.

Vitamin K is also present which can be hard to acquire naturally even in most healthy diet’s. Vitamin K has been linked to decreasing hardening of the blood vessels, decrease risk of osteoporosis and heart disease. If you include olive oil and some extra egg yolks (both high in vitamin K) it makes it a vitamin K powerhouse.

While I have included a more detailed lists of both vitamins and mineral and its health benefits below. Thanks to green beans thiamine content it has shown to help in weight weight loss and improve metabolic function, part of why green beans are such a good choice while living a ketogenic lifestyle.

Below is a a more comprehensive list of the nutritional micronutrient content of green beans :

Vitamin C
Vitamin K
Vitamins A
Vitamin B1 (thiamine)
Manganese,
Iron,
Potassium,
Folate,
Calcium
Magnesium
Phenol

Green beans health benefits can help with the following health conditions:

Diabetes blood sugar levels
Osteoporosis
Arthrosclerosis – hardening of the blood vessels
Promotes satiety
Lowers cholesterol levels
Boost immune function
Heart disease
Weight loss

Fresh vs Frozen Green Beans

In a study that compared fresh and frozen green beans it found green beans may decrease vitamin C content if in a refrigerator, but increase its vitamin C content if freshly frozen.

Which suggests to me that however you can get hold of them its a good idea to include green beans as part of a healthy diet.

Green Bean Recipe

Here’s an easy low-carb green bean casserole recipe ideal for a low-carb diet or if you want to control your carb intake.

This makes a perfect easy keto side dish if you are wanting to add some healthy green beans or a little bit of green veggies to your eating plan.

1.1lb/500g Green Beans, chopped
1/2 to 1 Onion, peeled and chopped
2-3 Fresh garlic Cloves, peeled and chopped
1/4 to 1/3 Cup Sour Cream or cream cheese
1/4 to 1/3 Cup Cream
1/2 to 1 Cup Grated Cheese such cheddar or parmesan cheese
Add sea salt & white or black pepper, to taste

Preheat the oven to 350F/180C and grease a baking dish.
Heat butter or coconut oil in a frying pan and, when hot, add in the chopped green beans, onion and garlic.
Add in salt and pepper, to taste, then cook for a few minutes, until the vegetables have softened slightly.
Move the cooked vegetables to the prepared baking dish.
Pour over the sour cream, cream and half of the cheese, then stir through until fully combined.
Top the casserole with the rest of the grated cheese, adding more if needed.
Move the casserole to the preheated oven and bake for 20 to 25 minutes or until golden and cooked through, then serve and enjoy.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

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Nutrition Information:

Yield:

Are Peanuts Keto Friendly?

Are Peanuts Keto-Friendly?

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8. 3 Ingredient Chocolate Truffles – Quick Keto Desserts

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