General Tips

Once you know how your body reacts, using sweeteners and increasing carbs a bit can open up options other than the meat cheese and veg staples. Baking with nut flowers and sweeteners allows for some tasty keto-friendly treats. Be willing to experiment. Fat is the most important and should be the main source of calories. Cooking with natural fats is a great way to achieve this. Plan and cook ahead. Buy in bulk. Enjoy cooking!

Chorizo Omlette

  • 2-3 Eggs
  • 1/4 lb Chorizo
  • 3-4 Cherry Tomatoes Quartered
  • Handful Shredded Cheddar
  • Dash of Paprika
  • Dash of Tarragon
  • 1 Tablespoon butter


  1. Fry chorizo and tomatoes in oil on low heat til cooked
  2. Add butter and melt then pour in whisked eggs, top with remaining ingredients

Scrambled Egg & Sausage

  • 2-3 eggs
  • 4 Sausages
  • 3-4 cherry tomatoes quartered
  • Half a bell pepper
  • Chilli flakes
  • Tablespoon of butter
  • Salt and pepper


  1. Add a bit of oil on the frying pan at low heat, when warmed up throw on sausages, tomatoes, bell pepper and cook to your preference.
  2. Put the butter on the pan and then once melted pour on the whisked eggs. Sprinkle on the remaining ingredients.

Pounded Chicken Pizza

  • 4 Chicken thighs
  • 1/2Cup Pizza Sauce
  • 2.5 oz. Shredded Cheddar Cheese
  • 2.5 oz ShreddedJarlsberg Cheese
  • 4 slices bacon
  • 16 slices pepperoni
  • Italian seasoning
  • Salt and Pepper


  1. Preheat oven to 350 degrees
  2. Start cooking the 4 slices of bacon
  3. Place chicken thighs on a large cutting board, cover with saran wrap, and pound with a heavy pan
  4. Salt and pepper both sides of the chicken
  5. Heat some grease / oil in a pan on high heat and sear chicken on both sides for one minute on each side
  6. Transfer the skillet to the oven and cook for 10 minutes
  7. Remove the skillet from the oven; add sauce and seasoning
  8. Cover with cheese and add back to the oven for 3 minutes, this time cooking on Broil
  9. Remove from oven, add remaining toppings of bacon and pepperoni, then broil for an additional 2 minutes.

Chicken Bacon Alfredo

  • 1 lb boneless skinless chicken, cubed
  • 3 strips thick cut bacon
  • 2 Tbsp butter
  • 1 package (12 oz) frozen broccoli
  • 1 tsp minced garlic
  • 1 Tbsp Italian seasoning
  • 3/4 C heavy cream
  • 1/2 C grated parmesan cheese
  • salt and pepper


  1. Fry the bacon in a large skillet. While the bacon is frying, steam the broccoli in the microwave
  2. When the bacon is almost crisp, remove from heat and place on a paper towel to cool and drain. Add butter to bacon grease.
  3. Saute garlic in the butter/grease mixture. Add chicken, Italian seasoning, salt and pepper, and saute 3-5 minutes, or until done.
  4. Once the chicken is cooked, add the cream. Bring to a boil, and then lower the heat and simmer for about 3 minutes, or until slightly thickened, stirring occasionally. Meanwhile, tear or chop up your bacon. Add to the creamy mixture
  5. Drain your broccoli and add it to the skillet. Stir. Sprinkle parmesan on top and stir. Add more parmesan or more cream if your sauce is too thick or too thin.