Keto & Low Carb Side Dish Recipes

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You don't need bread for stuffing!

120 grams of raw celery, diced

165 grams of raw white onion, diced

150 grams of raw mushroom, diced

27 grams olive oil

1680 grams of cauliflower, chopped

1/4 cup of dry Italian Seasoning

2 cubes of Bouillon in 1 cup of water

Sautee the Celery, onion and mushroom in the olive oil.  When the onions are translucent, mix this saute mixture and the cauliflower in a large bowl

Sprinkle seasoning return to pan

pour in bouillon water and reduce down the liquid, mixing occasionally

You will be left with all the seasoning of Stuffing, the crunch of the celery and onion and the chunks of cauliflower in replacement of bread

This would make 10 servings (100 grams)

1 serving:

Protein 4.1 grams

Net Carbs 6.9 grams

Fat 3.3 grams

This side dish ticks all those savory and filling boxes!

454 grams of cleaned and snipped green beans

200 grams diced white onion

10 grams minced raw garlic

225 grams raw chopped mushrooms

1 cube of chicken bouilion in 1 cup of hot water

1 teaspoon of Red Wine Vinegar with 2 teaspoons of water

1 teaspoon of Worcestershire Sauce

1/4 teaspoon salt

1/2 teaspoon crushed black pepper

1 tablespoon dried Italian Seasoning

Boil green beans until slightly tender, set aside in casserole dish

Using a 1 second spray of Olive Oil Spray, sauté the onion, garlic and mushrooms until soft and onions are translucent

Add bouillon water, Worcestershire, Red Wine Vinegar, salt, pepper and seasoning to pan and bring to a boil

Using an emersion blender, blend until smooth

Poor over green beans and put in 350 degree oven until bubbly

You can top with seasoned, crushed pork rinds for crunch on top, but these are not factored into the macros below.

Makes 6 servings

1 serving:

Protein 3.1 grams

Net Carbs 7.1 grams

Fat 1 gram

When you need a potato replacement in a mash, rutabaga to the rescue for those that are Low Carb!  Check out the Facebook Page for a more Keto Version!

600g Peeled and chopped Rutabaga

80g Canned Lite Coconut Milk

5g Granulated Garlic

4g Sea/Pink Salt

Ground Pepper to taste

In a large bowl, microwave all ingredients for 10-15 minutes.

Run everything through a food processor to desired texture.

This recipe makes 2 servings

1 serving:

Protein 3.3 grams

Net Carbs 21.2 grams

Fat 2.7 grams

It is no secret that Chayote is a great replacement for potatoes and apples in recipes, but it is also great as it's own star!  Ratatouille is traditionally made with squash or eggplant, so Chayote being a squash fits right in!

1000 grams (4) chopped chayote

90 grams diced white onion

400 grams diced/canned tomatoes

15g fresh chopped garlic

2 grams crushed red pepper flake (to taste)

4 grams sea salt

5-6 grams fresh oregano

Clean & chop (4) chayote

Dice tomatoes or use canned

Dice onion, garlic and oregano

Weigh out chili pepper flake & salt

Spray a deep pan with olive oil spray, sauté onions, garlic and oregano 

Add pepper flake and salt

Add chayote and sauté until almost soft

Add diced tomatoes and heat through 5-10 minutes, covered, on low.

Makes 10 servings

1 serving:

Protein 1.4g

Net Carbs 5.3g

Fat .2g

A popular side dish in this house is cabbage.  This recipe can be altered with additional seasonings like Indian, Italian or Asian flavors!

500g chopped cabbage

9g garlic powder

18g tumeric

9g cracked pepper

9g sea salt

9g olive oil

In a large bowl, toss all ingredients coating cabbage

Place in a deep roasting pan and cover with foil, poking 3 holes in foil

Bake at 350 degrees for 45 minutes

Makes 5 servings

1 serving: 

Protein 1.6g

Net Carbs 7.2g

Fat 2.9g

Cloud bread is an option to replace a bun or can be used as a base for other recipes.  Make sure you work it into your macros, not to displace other more nutrient dense whole foods.  This is NOT low fat.

4 medium eggs

65g cream cheese

Dash of salt

1/4 teaspoon (.8g by weight) cream of tartar

2 baking sheets

Greased parchment paper

Preheat to 320

Bowl 1: Whisk egg whites with a pinch 

of salt until stiff peaks form

Bowl 2: Whisk egg yolks with cream cheese and cream of tartar until smooth

Slowly Fold in egg whites into yolk mixture, 1/4 at a time, using a balloon whisk

Spoon 8 blobs onto parchment paper

Bake 15-20 minutes until lightly golden and spongy

Per round

Protein 3.3 grams

Carbs .8 grams

Fat 5.1 grams

Looking for hearty, protein packed bookends for your meat?  Convert the Waffle Recipe to mini-waffles and make them savory!  So many possibilites with thise!

150g raw egg
200g canned chicken breast

100g unsweetened almond milk

1/4 tsp pink salt

1 tsp granulated onion powder

50g Everything But The Bagel seasoning

Blend all ingredients except Bagel seasoning

Pour into mini-waffle maker and sprinkle with Bagel seasoning

Cook fully and cool

Makes 8 mini-waffles

Serving size 2 waffles

1 serving:

Protein 16.2g

Net Carbs 1.1g

Fat 5.2g 

You have got your beef patties with cheese, tomato and lettuce on Cloud Bread.  Now you need some fries!  I got your back!

390g jicama (1 large Jicama)

6g olive oil

4 g sea salt

Peal and chop jicama in French fry size pieces

Toss with olive oils and salt

Put in Airfryer at 360 degrees for 30 minutes

Makes 2 servings

1 serving

Protein 1.4g

Net Carbs 7.6g

Fat 3.2g

Nothing like Pork Chops and Apple Sauce, but when you are low Carb/Keto, that likely won't fit into your plan.  So I made a Chayote Puree and it came out great!

4 Large Chayote (by weight mine came to 1377g)

25g of Pumpkin Pie Spice, you can use Apple Pie Spice or any combination of seasonings (cinnamon, nutmeg, ginger, Chinese five spice, etc)

2g of powdered Stevia or other artificial sweetener to taste

Chop and boil chayote until tender

Drain and hand mash, drain again

Add chayote, spices and sweetener to food processor and blend until smooth

My amount of chayote made 9 100g servings

Per 100g serving

Protein .9g

Net Carbs 3.7g

Fat .4g

Nut & Dairy Free!  On steaks, on eggs, on a sandwich! A little goes a long way!

50g Raw Spinach

80g (half) Ripe Avocado

4g Dried Basil

10g Minced Garlic

2g Sea Salt

1g Ground Black Pepper

12g (2 tsp) Lemon Juice

6g Olive Oil

Blend all ingredients until smooth.

Refrigerate with as much air removed from container as possible.

The recipe makes 150g of Pesto

Per 20g serving

Protein .5g

Net Carbs .7g

Fat 2.4g

Chickpeas are pretty high in carbohydrate, so switching up the recipe to use Hearts of Palm greatly reduces the carbs without reducing the flavor or texture!  This base recipe can be the start of a great "Hummus".  Add in Chili, roasted red peppers, onion, any whole foods that fit your macros!  This goes great incorporated INTO a meal, especially with protein!

450g of drained Hearts of Palm (2 cans)
30g Lemon Juice
20g Fresh garlic (I used minced)
6g Olive Oil
1.25g Fine Sea Salt

Puree and serve!

Base Recipe for 50 grams
Protein 1.3 grams
Net Carbs 1.8 grams

Fat .9 grams

Crispy on the outside, soft on the inside!

Mix seasoning like onion and garlic powder, paprika or cayenne and salt and pepper into egg white powder for the breading.

Dredge zucchini medallions in liquid egg white and coat with powder.

Bake in the oven or an air fryer until brown and crispy!

This Egg Bread is very versatile.  You can make it savory or "sweet" and use it as is or in recipes.  The key is a very dry bowl and whipping the egg whites to STIFF peaks!  You can use a loaf pan, bundt pan or jumbo muffin tin (makes 12) for easy portioning!  Chop it and toast it for croutons or make dollops as "crackers".  Check out the next recipe for a dressing/stuffing or the French Toast Recipe under the Breakfasts! 

16oz egg white liquid

60g egg white powder

1.5g sea salt

Savory:

5g onion powder

10g garlic powder

"Sweet":

10g cinnamon

5g nutmeg

Bring egg white liquid to stiff peaks in stand mixer using whisk attachment.

Mix dry ingredients together and slowly incorporate into peaks with mixer.

Bake at 350 degrees for 30 minutes.

Turn off oven when done and leave bread in the oven to cool.

Makes 12 servings/muffins

Per serving

Protein 8.2g

Net Carbs 1.2g

Fat .1g

You can go the route of cauliflower for a dressing/stuffing, or you can make an Egg Bread Loaf, chop it up, season it and bake it!

1 chopped loaf of Savory Egg Bread

100g chopped celery

100g Chopped onion

100g chopped mushroom

1/4 cup Italian seasoning

1/4 cup granulated garlic

5g olive oil

1 cup water

2 chicken bouillon cubes

1.5g sea/pink salt

Sauté celery, onions, and mushrooms in oil until soft.  Melt bouillon cubes in 1 cup hot water and add with seasoning to sautéed vegetables and simmer.  Add Egg Bread and mix well.  

Place in a baking dish and bake in oven at 350 degrees for about 15 minutes or until top is crispy.

Makes 6 servings

Per serving

Protein 18g

Net Carbs 9.8g

Fat 1.3g

Traditional Risotto is made with rice, but when you are Keto or trying to lower your carb intake, but still want flavor, work with cauliflower rice!  Cauliflower will not absorb liquid, so this is actually a much faster dish!

Clients have access to a Butternut Squash Risotto, too!

5g ghee or butter

8g bouillon powder

25g diced onion

5g minced garlic

100g diced, fresh mushrooms

100g raw spinach

Sauté onion, garlic, ghee or butter and bouillon until onion is soft.

Add diced mushrooms and continue to sauté until mushrooms are soft.

Add spinach and sauté until it is wilted.

Add frozen riced cauliflower.

Sauté until cauliflower is cooked and liquid from frozen cauliflower is reduced down.

Makes 2 servings

Protein 7g

Net Carbs 9.8g

Fat 3.4g