Keto “Mock”Griddles

I love breakfast foods, but when eating a low carb diet, breakfast foods can sometimes get old. Here’s a recipe with bacon and eggs that won’t bore your tastebuds. Without any further ado, The Keto “Mock”Griddle.


Ingredients for the bun:

  • 1 egg
  • 1 cup almond flour
  • 1/4 cup of Vermont’s Sugar Free Syrup (Found in the diabetic/sugar free section of the grocery store
  • 6 quirts liquid sweetener
  • 1/4 cup water

Put the almond flour in a small mixing bowl.


Add the syrup and mix.


Add the water and mix.


Add the egg and mix.


Add the sweetener and mix.


Put half a tablespoon of butter in a skillet on medium heat and let it melt. Pour a small amount of the mixture into the pan and let it cook for about 5-6 minutes.


Flip over for 2-3 more minutes on the other side.


Continue to do this until all of the “buns” are made. On top of your buns, add your favorite breakfast ingredients. I had bacon, egg, and cheese. You could omit my ingredients and add your own. I’d like to try sausage on mine next. Adding sauted onions might be nice, too.

Here are the nutrition facts for 1 MockGriddle with 2 slices of bacon, 1 egg, and a little cheese. Only 6 next carbs!


Here’s the nutrition facts for 1 part of the bun.





One Week of Keto: Tuesday

I know I’m posting this late. Monday through Thursday are rough times for me to get posts in, because I normally work 40 hours between 6:00 am on Monday and 11:00 pm on Thursday. However, this week, I worked a little more on Wednesday, giving me an 18 hour workday. Anyway, posting wasn’t as high of a priority as sleeping, so I decided to save my Tuesday and Wednesday posts until this morning.


Water: I was able to consume around 120 oz of water today. This was spread throughout the day starting at about 9 and ending at about 11.

Exercise: I had several errands to run, so my normal “running” was cut a little short. Rather than decide not to do anything at all, I went ahead and ran a mile and half in 18 minutes. Not the best cardio workout… but definitely better than nothing!


For breakfast I ate some toffee fat bombs at about 11:00.

For lunch, I had a ham, lettuce, mayo and cheese wrap with a side of Fiesta Chicken.100_2367


Dinner was cucumbers and fat bombs, like the day before. 100_2354


I didn’t plan this into my day, but after work I did go out with some co-workers. I had an order of buffalo wings (which I only ate half of). This isn’t a regular thing that we do. However, before Keto, I probably would have considered this a “special occasion” and eaten whatever I wanted. Instead, I stuck to the guidelines of my diet and stayed on track!

Fiesta Chicken Casserole



1/8 cup of queso con salsa

2 pounds Boneless Skinless Chicken Tenderloins

1/4 cup heavy cream

1/2 cup of shredded cheese (divided into 2 1/4 cups)

2 Tbs Taco Seasoning (about 1/2 packet)

2 cups of chopped cauliflower

1/2 cup Parmesan cheese

4 Tbs Cream cheese

1/2 package of bacon


  1. Cook your chicken and bacon. I baked both of mine for about 30 minutes at 350.
  2. Set aside you cauliflower and 1/4 cup of cheese. Mix all the other ingredients into a bowl until it looks like a chunky sauce.Image
  3. Add your cauliflower to this batter.Image
  4. Check on your chicken. Once it’s ready, shred it! You can use two forks to pull them apart or a salad chopper works, too.Image
  5. Mix your chicken in with the other ingredientsImage

Put this mixture in a casserole dish. Top with the other 1/4 cup of cheese and crumbled bacon. Bake at 350 for 25 minutes.Image

Let it cool a bit before you serve it.ImageImage

Nutritional Information:


Cheesy Garlic Mashed Potatoes…. Errr… Cauliflower

My second favorite food is potatoes. I like them cut and fried. I like them smashed and covered in butter, cheese, bacon and garlic. I’ll take em baked or broiled. I’ll eat them in a salad or with a burger. I’ve even eaten them raw. I like white ones, red ones, and purple ones. I don’t care if their from Idaho or Ireland or Frito Lay; if they are that starchy goodness, I’ll take them anyway you make ’em.

Giving up potatoes has always been difficult for me. In the past, cheating on low carb diets usually meant eating at least one helping of potatoes. I’ve actually thought in the first part of this round of Keto, “I’m probably going to have to occasionally cheat on my diet because I can’t live without potatoes.”

Then I stumbled upon a recipe for Mashed Cauliflower.

I know what you must be thinking. “There is no way on earth you can make cauliflower taste like a potato. It’s impossible.” I thought the same thing when I heard about some Ketoers eating it.

But believe me, as a self-professed potato addict, this recipe for mashed cauliflower is so convincing that I call them mashed potatoes. When I’m told my husband what I was making for dinner, I said, “Mashed potatoes,” and neither of us batted an eye. I just don’t refer to it as mashed cauliflower. Part of that probably is because it doesn’t have the same ring to it, but the other, much larger part of it, is that they taste incredibly similar to mashed potatoes that I forget what it is I’m actually eating.

So without any further ado,

Cheesy Garlic Mashed Potatoes Cauliflower



These are the ingredients. Except I forgot the butter! You need a stick of butter!

  • 1 medium head of cauliflower
  • 1/2 cup of heavy cream
  • 1 stick of butter (and you must say it like Paula Deen as you pull it out of the fridge)(Just Kiddding… but I imagine myself saying it like her!)
  • 1/2 cup of Parmesan cheese
  • 4 oz of Cream Cheese
  • 5 cloves of Garlic
  • 2 cups of shredded cheese (I started shredding my own from a block because of the additional additives in shredded cheese)
  • 3 Tbs of fresh baby dill, or 1 Tbs of dried dill
  • Any other toppings you want on your potatoes (I add crumbled bacon to mine)


  1. Chop your Cauliflower into smallish pieces, put it in a pot of water, and let that sucker boil for a good 30-40 minutes until it is super soft.Image
  2. Drain the Cauliflower. Put it back in the pot (now without water since you drained it) and put the cream cheese, Parmesan, and butter on top of the cauliflower. Mash those suckers up with some sort of mashing device. You could also use a hand mixer, but don’t put the mixer in a non-stick pan unless you want bits of Teflon in your potatoes. Just transfer it over to a mixing bowl before using a hand mixer.Image
  3. Once those are mixed up, add the shredded cheese, garlic and heavy cream. Keep on mixing! Image
  4. Finally, add the dill. Mix the potatoes up really well and cook them on low for 5-10 minutes so all the flavors blend in.
  5. Serve it up, however you like it. I threw some bacon crumbles on top.Image


I hope you enjoy this as much as I do. This has been a lifesaver on Keto. I’m so glad I don’t have the urge to quit Keto for a day to gorge myself on unhealthy starches. Eating a few portions of this every few weeks actually keeps my potato cravings in check.

The Nutrition facts (without garnishes) are as follows:


Keto Broccoli Cheddar Soup

It’s getting cold in the Midwest, and there’s few things that warm your body and your soul like a warm cup of Broccoli Soup. I’m familiar with making many kinds of soup, but this was my first attempt at Broccoli Chedder soup. For this recipe, I looked at several non-keto recipes and made my own adaptations to make this delicious, high fat, low carb soup. This recipe makes a lot of soup, but doesn’t taste low-carb, so I’m sure if you have others in your house that aren’t doing low-carb, they will probably still help you eat it. I’m also confident you could half this recipe and still have a delicious soup without as many left overs.



  • 7 cups chicken stock (If you look you can find ones with 0-1 carb per cup).
  • 2 celery stalks
  • 1/4 lb of carrots
  • 1 medium sized onion
  • 5 garlic cloves
  • 1 Tbs Italian seasoning
  • 8 cups broccoli (4 medium sized heads), coarsely chopped
  • 3 cups heavy cream
  • 2 tbs of butter
  • 24 oz cheddar cheese

Optional: Almond Flour (1-3 Tbs)


  1. Mince the celery, carrots, onion and garlic. Sautee them in a large stockpot on a medium heat with the butter.
  2. Once the veggies have begun to brown, add the chicken stock and Italian seasoning.
  3. Bring this to a boil, while remaining on a medium heat, and while covered. Allow the chicken stock to boil for 30 minutes.
  4. Add the coarsely chopped broccoli. Allow the broccoli to become soft, which should take about 30-45 minutes.
  5. Once the broccoli becomes soft, turn down the heat to it’s lowest setting, and add the cream and cheese. I used block cheese and just chopped it into smaller blocks to help it melt quicker.
  6. Once the cheese melts, if you want, you can add some almond flour to help thicken it up. My soup was just a little thin, so I only added a tablespoon. You’ll want to make sure that you stir it in well and give it time to cook. Otherwise, you may get a bite of raw almond flour.
  7. Serve it up! This recipe makes about 16 medium sized bowls (10-12 oz) of soup. Depending on how you divide up your bowls, you may have a little more or little less. I garnished mine with a little shredded cheese to make it a little prettier. You can, too.


Each bowl has about 360 calories, 5 carbs (2 are fiber, so 3 net carbs), 29 grams of fat, and 13 grams of protein. For me, it is a really good balance of my macros.