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Rich

Quick No Bake Keto Cheesecake – Easy and Delish

April 12, 2020 by Rich

On keto and having sweet cravings? Well look no further, you can now have your cake and eat it too. Specifically you can have a quick no bake keto cheesecake that’s going to really make your day. You heard correct, there’s no baking required. Just put on your apron and let’s get ready to get our strawberry keto cheesecake on.

Last updated: April 12, 2020

Featured Image

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

The Best Keto Cheesecake
  • Can you eat cheesecake on a keto diet?
  • How about other flavors?
  • What You’ll Need

Can you eat cheesecake on a keto diet?

Keto Cheesecake right out of the freezer

The short answer is yes and no. No to traditional cheesecake, like the ones at the Cheesecake Factory but with a few modifications then the answer is yes. The best example is my quick no bake keto cheesecake. Instead of sugar, I’ve used monkfruit sweetener and subbed in cashew nuts for the crust. Surprisingly, it works very well. The best part is that it’s only 11.2 grams of net carbs.

Want to know what other ingredients are keto friendly? Check out my keto grocery shopping guide.

quick no bake keto cheesecake on cheesecloth

How about other flavors?

With a little bit of imagination, you can certainly make other flavors. These include:

  • Pumpkin
  • Lemon
  • Blueberry
  • Peanut Butter
  • Key lime
  • Raspberry

If you want to see me make other flavors let me know. But for now, you can substitute the strawberry part of my recipe card for either the fresh version or an extract. If you tried it, let me know how it went!

What You’ll Need

Equipment needed to make keto cheesecake laid out on light blue surface

I’m usually not a fan of using equipment but having these will make the recipe easier. I can’t even imagine making this cheesecake without them because it will be extremely difficult using just your hands and utensils. For example, can you imagine manually whisking away the cream cheese using a fork or chopping nuts with a knife. Yeah, it’s not going to happen. That’s why my recipe will call for these 3 things you’ll need:

  1. Food Processor
  2. Hand Mixer
  3. Cake Mold
Ingredients of keto cheesecake laid out on light blue surface
keto cheesecake slice
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Quick keto cheesecake no bake

Course Dessert, Keto
Cuisine American
Keyword keto, monkfruit sweetener, strawberry
Prep Time 30 minutes
Freezing Time 4 hours
Total Time 4 hours 30 minutes
Servings 6
Calories 277.1kcal

Equipment

  • Cheesecake Mold
  • Hand Mixer
  • Food Processor or blender
  • Spatula

Ingredients

For the Crust

  • 3 oz Cashew unroasted, unsalted
  • 1.5 tbsp Almond Flour
  • 1.5 tsp Coconut Oil
  • Salt pinch
  • 0.5 tsp Monkfruit Sweetener half a packet

For the Cheesecake Filling

  • 10 whole Fresh Strawberries, halved or about 8 ounces
  • 8 oz Cream Cheese
  • 3 tbsp Sour Cream
  • 3 tbsp Monkfruit Sweetener 3 packets
  • 1 tsp Vanilla Extract

Instructions

For Crust:

  • Place a sheet of baking paper at the bottom of cake mold and brush or spray a thin layer of oil to keep the cake from sticking.
  • Put all crust ingredients in a food processor or a blender and pulse the ingredients until fine crumbs form (around 5-10 seconds).
  • Press crumb mixture into bottom of the cake mold with hands. The mixture will become more solid layer as you keep pressing it.
    Protip: If you wet your hands with water, it will be easier to push in to prevents any sticking. You can use wax paper to push the crust in.

To make Filling

  • Cut about 7 strawberries into halves. Place half strawberries along the wall of the cake mold with the slice side facing outward. Leave the remaining strawberries where they are, we will use them later. Put the cake mold in a freezer.
  • Dice the remaining strawberries.
    Note: If you want more strawberry flavor, add more.
  • Using an electric mixer, mix cream cheese on medium. Gradually whip in the monk fruit sweetener, sour cream, vanilla extract and salt. Mix until the cream cheese mix is fluffy and textured.
  • Then, with a spatula add in the diced strawberries and mix well. 
  • Get the cake mold from the freezer and pour in the filling on top of crust and smooth out using a spatula.
  • Cover the cake mold with ceramic wrap and keep the cake in a freezer for at least 4 hours (up to overnight).
  • Transfer the mold from freezer to room temperature. Wait for 5 minutes. Run a knife dipped in hot water along the edge of the cheesecake to loosen it from the sides of the mold. After loosening the cake, lift away the mold ring. 
  • Enjoy the cake!!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 277.1kcal | Carbohydrates: 13.3g | Protein: 6.8g | Fat: 24.5g | Saturated Fat: 10.7g | Polyunsaturated Fat: 2.5g | Monounsaturated Fat: 8.7g | Cholesterol: 44mg | Sodium: 170.6mg | Potassium: 269.7mg | Fiber: 2.1g | Sugar: 5.5g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Quick keto cheesecake no bake
Amount Per Serving
Calories 277.1 Calories from Fat 221
% Daily Value*
Fat 24.5g38%
Saturated Fat 10.7g67%
Polyunsaturated Fat 2.5g
Monounsaturated Fat 8.7g
Cholesterol 44mg15%
Sodium 170.6mg7%
Potassium 269.7mg8%
Carbohydrates 13.3g4%
Fiber 2.1g9%
Sugar 5.5g6%
Protein 6.8g14%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Keto Recipes Tagged With: cake, cheesecake, Dessert, Keto, monkfruit

How to make Elderberry Syrup – Easy DIY Recipe

April 7, 2020 by Rich

This page has everything you need to know how to make elderberry syrup. With flu season upon us, it’s a good idea to learn how to make the home version. Not only does DIY elderberry syrup tastes better than the retail version, you get to see and pick everything that goes into it. It’s also very easy to make. In just a half hour, you’ll be sipping syrup like the flu was just an after thought.

Last updated: April 7, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

How to make the best elderberry syrup recipe
  • DIY Elderberry Syrup
  • How much does it cost to make?
  • How long does elderberry syrup last?
  • How to make it thick?
  • Is there a Instant Pot Elderberry Recipe?
  • Where to buy Elderbery Syrup?
  • What You’ll Need

DIY Elderberry Syrup

Dried Elderberry in a measuring cup, overhead shot

Why make your own elderberry syrup? Well it’s simple. Because you get to see everything put into this holistic remedy. By the way, did I mention this is the best elderberry syrup recipe? I will show you how easy it is to make elderberry syrup and by the time you’re finished reading my recipe, you’ll never need to make a purchase at the store.

How much does it cost to make?

Let’s do the math real quick. Keep in mind some of the ingredients I used are organic and my local prices may be a little different from your area.

A list breaking down the price of making elderberry which is 44 cents per ounce

My recipe yields about 4 cups of syrup costing me about 44 cents per fluid ounce. Many brands are selling it at about $2.00 per fluid ounce! Man, that is a big difference in price! And that ladies and gents is the number one reason why I would rather make my own. You would be surprised at how easy it is too. If you know how to boil water and pour it into a cup, then you can make elderberry syrup.

How long does elderberry syrup last?

A mason jar cup of elderberry syrup held by hand

In an air glass tight container, and in the refrigerator it will last up to two weeks. I’ve read you can keep it longer for months but I generally do not like to store things longer than that. If you find yourself with leftover elderberry syrup longer than 2 weeks then you can always freeze them.

A fun and creative way is pouring them in an ice cube tray.

Be sure to shake the container before consumption so you can be sure you’re getting all the ingredients. I also want to mention that if you’re not really sure, always check for mold. If it smells bad and you see mold, then you should toss it out. Common sense always comes first and you can always make more.

How to make it thick?

But what’s that I hear? You like it thiiiccccckkk. No problem. There are a couple of solutions. One way is to simmer it in the pot longer (about 1.5 hours) until most of the elderberry liquid has evaporated. This will make the liquid more concentrated. And when it comes time to add the honey, add more. Stir and if its consistency is to your liking then you’re done. If not, then I suggest adding more honey in.

Is there a Instant Pot Elderberry Recipe?

overhead shot of elderberry ingredients

I totally get the allure. With extra pressure, there is more flavor. Fortunately, making it on the instant pot is just as easy and I’ve got the recipe card below. It’s pretty much the same process except you should let the pressure release naturally and if you want it thicker, I suggest putting it on saute mode for an additional 10 minutes after Natural Pressure Release (NPR).

Where to buy Elderbery Syrup?

Ok, I get it. You don’t have much time to go shopping for ingredients and work is piling up so there’s no time to make it either. You just want a hassle free experience. Well, if that’s the case you can buy elderberry from just about any pharmacy. The most common brand I’ve seen is Sambucol but in reality, there are many brands and varieties out there from organic syrup to gummies. If going to brick and mortars not your thing, then you can also find them at Amazon.

What You’ll Need

A list of elderberry syrup ingredients
  1. Honey
  2. Elderberry
  3. Cloves
  4. Cinnamon
  5. Lemon
  6. Ginger

That’s all it takes. If you want the minimalist version, then all you need is elderberry and honey but since this is the best recipe, I’ve added the other spices for extra butt kicking immunity.

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Elderberry Syrup

If you want to get fight the flu or the cold, one of the best natural weapons is elderberry syrup. This recipe is quick, easy and only requires 6 ingredients.
Course Drinks
Keyword elderberry, remedy
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 32
Calories 18.7kcal
Cost 14.11

Equipment

  • Soup Pot
  • Instant Pot

Ingredients

  • 1 cup Dried Elderberry or 2 cups if using fresh/frozen elderberries
  • 3 cups Water
  • 0.5 cup Raw Honey
  • 3 whole Cloves optional, can also use ½ tsp of ground cloves
  • 1 knob Ginger, slices, about 1 inch optional, can also use 1 tsp of ground ginger
  • 1 stick Cinnamon optional, can also use 1 tsp of ground cinnamon
  • 1 wedge Lemon optional for vitamin C

Instructions

For Stove Top

  • In a pot, combine elderberries, water, cinnamon, ginger, and cloves. Stir to mix together. Turn heat to high and let it coming to a boil.
  • Then Simmer for 45 minute to 1 hour with top covering most of pot.
  • Then strain out the elderberries, cinnamon stick, cloves, and ginger slices. Then pour honey and stir well.
    Pro tip: You can use a cheesecloth or if you're like me who don't have one, you can use a strainer. Once the elderberries have been strained, squeeze out the remaining juices.
  • When it's cooled down, add honey and mix well.
  • Your elderberry syrup is now ready. This recipe yields about 4 cups of elderberry syrup.
    Prior to serving, squeeze a lemon wedge for extra vitamin C.

For Instant Pot

  • In a pot, combine elderberries, water, cinnamon, ginger, and cloves. Stir to mix together.
  • Cover Instant pot and set on Manual for 10 minutes.
  • Let the pressure release naturally, this will take another half hour.
  • Open the lid, and strain out the elderberries, cinnamon stick, cloves, and ginger slices. Then pour honey and stir well.
  • Your elderberry syrup is now ready. This recipe yields about 4 cups of elderberry syrup.
    Prior to serving, squeeze a lemon wedge for extra vitamin C.

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Serving: 1oz | Calories: 18.7kcal | Carbohydrates: 4.4g | Protein: 0.1g | Fat: 0.1g | Sodium: 0.3mg | Potassium: 13.9mg | Fiber: 0.4g | Sugar: 4g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Elderberry Syrup
Amount Per Serving (1 oz)
Calories 18.7 Calories from Fat 1
% Daily Value*
Fat 0.1g0%
Sodium 0.3mg0%
Potassium 13.9mg0%
Carbohydrates 4.4g1%
Fiber 0.4g2%
Sugar 4g4%
Protein 0.1g0%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Other Recipes Tagged With: elderberry, flu fighting, holistic, remedy

DIY Bulletproof Coffee Recipe Keto – Easy & Quick

March 23, 2020 by Rich

If you’re in desperate need of caffeine like I am, then you have to check out my bulletproof coffee recipe keto. Not only is it packed with the energy you need, but the flavors and textures are all there making it the best iteration of keto coffee yet. In this article I show you how to make keto coffee.

Last updated: April 7, 2020

Bulletproof Coffee Recipe Keto - Featured Image

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Bulletproof Coffee Recipe Keto
  • Can I have Coffee on keto?
  • How many times a day can I drink keto coffee?
  • How to sweeten coffee on keto diet?
  • What are other flavors can I make?
  • How to make Keto Coffee
    • Butter in Coffee Keto
    • What You’ll Need

Can I have Coffee on keto?

You can most certainly have coffee for the keto diet. You just have to make some adjustments just like every other keto version of a recipe. With so many ways to make coffee out there, the number one tip is to lay off the sugar. Instead, let’s substitute it for Stevia. I tend to like to drink my coffee black especially if I am fasting but since fat is essential, butter or heavy cream are the perfect ingredients for a keto coffee. For that reason, I’ve come up with my own concoction that will have you wanting to make more as it makes a frothier and creamier cup of joe compared to other bulletproof coffee recipes out there.

How many times a day can I drink keto coffee?

The easy answer is as many times as you want as long as you don’t go over 20 grams of net carbs, but then there are other factors such as personal tolerance for caffeine, any fasting diets, and other meals at play. For this reason, I highly suggest calculating your daily macro nutrients to get an idea as to how much you’re able to drink on a given day.

Overhead shot of keto coffee

Not sure what your Macronutrients are? I recommend downloading the Carb Manager. It’s extremely useful and will tell you exactly how much carbs, fat, and protein you should have based on your weight goals.

My bulletproof coffee recipe is low in net carbs therefore already favorable if you want to have a lot of these drinks which contains only 1.4 grams of net carbs. If you were only counting net carbs, then theoretically you can have about 14 cups of these drinks (which I highly do not recommend). There’s also the element of fat your body would need to consume.

As an example, let’s say Person A is a 150 pound, 30 year old woman who wants to lose weight, then she would have to stay under 105 grams of fat. If you’re having 3 meals a day, then you may want to limit your keto coffee intake as my recipe contains about 12.4 grams of fat.

And if you’re worried about the caffeine part well, respond as you would normally when consuming caffeine as every individual have different tolerance levels. For me, I can drink 3 cups of coffee within an hour and I’d be fine but my girlfriend can barely handle decaf. Just remember, everyone is different and go by how you feel. If you begin having the spins, then it’s highly recommended to stop drinking.

How to sweeten coffee on keto diet?

Side profile angle of keto coffee in a beaker

Let’s make it easy and let’s rule out the the sweeteners you cannot have on the keto diet. These would include:

  • Any kind of Sugar; white, brown, raw, cinnamon sugar
  • Honey
  • Agave Nectar
  • Maple Syrup
  • Molasses

Luckily with the keto diet, there are some substitutions for sugar. Below are the sweeteners that are very much keto friendly:

  • Splenda
  • Sweet’N Low
  • Equal
  • NutraSweet
  • Stevia

Keep in mind that Splenda, Sweet’N Low, Equal, and NutraSweet are artificial sweeteners. In my opinion, I find Stevia best due to it being all natural but I understand if you don’t have that option then, the artificial sweeteners I mentioned will work too.

For more information on keto friendly ingredients, check out my keto shopping list.

What are other flavors can I make?

With a crazy imagination, the flavors you can make for keto coffee are endless. Some spices and extracts you can add are:

  • Nutmeg
  • Unsweetened Cocoa Powder
  • Pumpkin Spice
  • Hazelnut Extract
  • Coconut Extract
  • Blueberry Extract

Remember to always check the nutrition information to make sure there’s little carbs and sugar. At times, some manufacturers may sneak sugar into them without disclosing that piece of info. A couple of brands I recommend are Simply Organic, Cook’s, and Olive Nation. They do a great job at transparency.

How to make Keto Coffee

8 ingredients laid out on floor, overhead shot

Butter in Coffee Keto

That’s right. Butter, especially the unsalted grass fed variety is a perfect ingredient used for my bulletproof coffee recipe keto. I like it because it makes the coffee smooth and creamy. And I found, adding heavy cream doubles the texture. As a matter of fact, heavy cream and the addition of fresh mints actually gives the coffee another dimension quite different from other recipes. If you haven’t tried it yet, well here’s your chance.

What You’ll Need

Ingredients of keto coffee laid out on floor
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Keto Coffee

If you're in desperate need of superhuman powers, then you have to check out my bulletproof coffee recipe keto. Quick and easy, you don't want to miss it.
Course Drinks, Snack
Cuisine American, keto
Keyword butter, butter coffee, heavy cream, MCT Oil
Prep Time 25 minutes
Total Time 25 minutes
Servings 1
Calories 127.9kcal

Equipment

  • Blender; or
  • Milk Frother; or
  • Blender Bottle

Ingredients

  • 1 cup Hot Coffee
  • ½ tbsp Unsalted Grass Fed Butter you can also use Ghee
  • ½ tbsp Heavy Cream
  • 1 tsp MCT Oil (start at 1 tsp) Can also use coconut oil
  • ½ tsp Ground Cinnamon
  • 1/2 tsp Vanilla Extract (optional)
  • 1 tsp Stevia (optional)
  • 1 sprig Fresh Mint (if you're trying to be fancy)

Instructions

Milk Frother Method (The best method)

  • Place butter in a cup of your choice. Add in heavy cream, MCT oil, vanilla extract, and ground cinnamon. Then pour coffee over.
    Protip: Microwave the butter for 30 seconds. That way, your coffee can stay hot when it's served.
  • Using a milk frother, mix until butter and cream froths (about 10 seconds).
  • If you want to add a sweetener, now is the time to add stevia. Grab sprig of mint and place in coffee. For extra mint flavor, tear leaves and place in coffee.

Blender Method

  • Place butter in blender. Add in heavy cream, MCT oil, vanilla extract, and ground cinnamon. Then pour coffee over.
    Protip: Microwave the butter for 30 seconds. That way, your coffee can stay hot when it's served.
  • Switch blender on and blend for 3-6 seconds until butter and cream froths.
  • Transfer to your favorite cup or mug.
    If you want to add a sweetener, now is the time to add stevia. Grab sprig of mint and place in coffee. For extra mint flavor, tear leaves and place in coffee.

Blender Bottle Method (sometimes that's all you got)

  • Place butter in blender bottle. Add in heavy cream, MCT oil, vanilla extract, and ground cinnamon. Then pour coffee over.
    Protip: Microwave the butter for 30 seconds. That way, your coffee can stay hot when it's served.
  • Make sure blender ball is inside, and shake vigorously until all ingredients are thoroughly mixed.
  • Transfer to your favorite cup or drink it directly from the blender bottle.
    If you want to add a sweetener, now is the time to add stevia. Grab sprig of mint and place in coffee. For extra mint flavor, tear leaves and place in coffee.

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 127.9kcal | Carbohydrates: 1.7g | Protein: 0.3g | Fat: 12.4g | Saturated Fat: 10.2g | Cholesterol: 15mg | Sodium: 57.8mg | Potassium: 122.1mg | Fiber: 0.3g | Sugar: 1.3g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Keto Coffee
Amount Per Serving
Calories 127.9 Calories from Fat 112
% Daily Value*
Fat 12.4g19%
Saturated Fat 10.2g64%
Cholesterol 15mg5%
Sodium 57.8mg3%
Potassium 122.1mg3%
Carbohydrates 1.7g1%
Fiber 0.3g1%
Sugar 1.3g1%
Protein 0.3g1%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Keto Recipes Tagged With: bulletproof, butter, coffee, drink, MCT oil, mint, vanilla extract

The Best Keto Crack Chicken Recipe – Instant Pot, Crock Pot, Oven

March 11, 2020 by Rich

Now you can have the best of both world with my Keto Crack Chicken recipe. Here’s another one to add to the long list of delicious keto dishes you can have for the low carb diet. Instead of using burger buns, I’ve used lettuce wraps making it a fresher and crispier alternative. You don’t want to miss this one.

Last updated: April 13, 2020

Featured Image of Keto Crack Chicken

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Keto Crack Chicken
  • What is crack chicken?
  • What makes my recipe keto?
  • What to serve with crack chicken keto?
    • 1.) By itself.
    • 2.) As a Salad.
    • 3.) Over Shirataki Noodles.
    • 4.) With Keto Pita Bread.
    • 5.) As a Dip.
  • How can I spice it up a little?
  • How to make Keto Crack Chicken
    • What You’ll Need
    • Pro Tips

What is crack chicken?

Three Crack Chicken Lettuce Wraps laid out on a plate
Don’t you just want to grab one?!

It’s often called the chicken recipe so addictive it’s compared to crack. How can this be so? The secret lies in ranch dressing and lots of cheese. Chicken breast is commonly used along with cream cheese. At times, cheddar cheese can be used too. What makes it unique is the chicken is conventionally slow cooked and by the time it’s ready, the chicken’s absorb all the flavors of ranch dressing and falling apart like house of cards. Topped with bacon and served in a burger bun it’s easy to see how it can be compared to crack.

What makes my recipe keto?

A hand grabbing lettuce wrapped in crack chicken
Totally had to make the first move!

Instead of using ingredients high in carbs, I’ve opted to use keto friendly alternatives. For instance, instead of using burger buns I’ve opted for lettuce wraps. If you’re one to count your macro-nutrients, you’ll find my recipe yields just 5.4 grams of net carbs. Compare that to 27 grams of net carbs served in a bun!

What to serve with crack chicken keto?

Not a fan of lettuce wraps? No worries. Just like crack, keto crack chicken is versatile in many ways.

1.) By itself.

If you’re a minimalist, then I say more power to you. You can honestly enjoy crack chicken by itself. This is perfect if you’re on the run or really short on time. Just pack it up in either a zip lock bag or a container. It can be eaten cold or simply throw it in the microwave for reheating and you’re done.

2.) As a Salad.

Think tuna salad minus the tuna or even better, how about a buffalo chicken salad? Pour some Frank’s Hot Sauce and you’ve got yourself an irresistible plate of yum. If you have cucumbers or celery lying around, chop them up and add them in!

3.) Over Shirataki Noodles.

I’m all about seeing the best version of a dish and with the addition of shirataki noodles, think fettucine alfredo. Sure, they’re not exactly the same, but with crack chicken and shirataki you can get a similar texture and taste as they’re both cheesy and gluey. You know you want to do it!

If you’re just learning about shirataki noodles now, you’ve got to check out my shirataki noodles guide. What these amazing noodles allow, is the ability to eat pasta on the keto diet. Sure, they’re called noodles but honestly the difference between angel hair and noodles are subtle especially on the low carb diet.

4.) With Keto Pita Bread.

One of these days, I’ll provide my own keto pita recipe but this one’s pretty good. Kudos to flavcity for the video. This one’s great if you’re not a fan of vegetables or salads and just want something as close as possible to a conventional diet.

5.) As a Dip.

Baby Carrot in front of crack chicken about to be dipped
Crack Chicken as a dip!

This one’s my personal favorites because it’s perfect for snacking or as an appetizer. You see, when you’re on the keto diet the list of snack items can be limited to jerky, pork rinds, and nuts. This one’s a winner if you’re a snacker like me. Add this one on the list! My recommendation is dipping it with cucumber, baby carrots, or celery. Mmmmmmmm.

How can I spice it up a little?

We all have different taste buds, I get it. I’m no different. If you feel the recipe is a little bland, I suggest adding some of the following condiments. You cannot go wrong with any of these and they’re all very keto friendly.

  • Dabs of Hot Sauce (Frank’s Hot Sauce, Sriracha, Tabasco)
  • Generously add more salt and pepper to taste
  • Substitute fresh jalapeno for pickled jalapeno
  • Add Pickles on the side
  • Add Kim Chi on the side
  • Top with sprinkles of Seaweed
  • Top with Everything Bagel Seasoning

How to make Keto Crack Chicken

What You’ll Need

Keto Crack Chicken ingredients laid out on blue flat surface
Just 11 items is all you need to make my recipe!

Pro Tips

  • You can use pretty much any Ranch Dressing you can find at the market as they’re usually keto friendly. Always check the nutrition though just in case. And if you want to make your own, that’s even better. I use Kraft’s because it was cheap, quick, and readily available.
  • I used bacon bits in my recipe to save time but you’re more than welcome to use the uncooked and precooked ones in the refrigerated aisles at the supermarket.
  • To optimize Cream Cheese, prior to mixing them in with the chicken cut them into 1 inch cubes. That way it can cook evenly.
  • With so many different manufacturers and taste preferences out there, the results will vary. If you like your chicken breast to be dryer, you can either reduce the amount of bone broth early in the recipe, heat the chicken uncovered longer, or add in some almond/coconut flour to thicken the sauce.
  • If you do not like chicken breast, you’re more than welcome to use skinless, boneless chicken thighs instead.
  • In my opinion, between the three ways of making crack chicken, I like the Instant Pot version the best. It’s fast, easy, and keeps the chicken moist.
  • Not a fan of bacon? No worries. You can use ham or even spam in place. You can heat them over the frying pan and cut them into little strips.
A hand grabbing lettuce wrapped in crack chicken
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Easy Keto Crack Chicken for Instant Pot, Crock Pot, and Oven

They don't call it crack for nothing. Cookers beware, this recipe is guaranteed to have you addicted in no time.
Course dinner, Keto, Lunch, Main Course, Salad, Side Dish, Snack
Cuisine American, diet, keto, Low Carb
Keyword cheese, chicken, chicken breast, crock pot, instant pot, oven, quick
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4
Calories 468.2kcal

Equipment

  • Instant Pot
  • Slow Cooker
  • Oven

Ingredients

To make Crack Chicken

  • 1 lb Chicken Breast
  • 8 oz Cream Cheese
  • 1 oz Ranch Dressing
  • 0.5 cup Cheddar Cheese
  • 4 oz Chicken Bone Broth
  • 1 tsp Garlic Powder
  • 1 tsp Paprika (optional for extra kick)
  • 1 tbsp Avocado Oil

Toppings

  • 1 stalk Scallion, chopped
  • 1.5 oz Bacon Bits
  • 1 whole Jalapeno, slices (optional for extra kick)
  • 1 head Iceberg Lettuce

Instructions

Crack Chicken Instant Pot (Pressure Cooker)

  • In a separate bowl, season the chicken with garlic powder, paprika, salt and pepper (to taste).
  • Pour about a teaspoon of oil to instant pot, then place chicken breast in pot.
  • Add ingredients of Cream Cheese, ranch dressing, and bone broth.
  • Set on Manual for 12 minutes.
  • Once 12 minutes are up, quick release the pressure and remove chicken from pot.
  • Shred the chicken, and place back into pot. Put pot on saute mode, and as it warms up, add in cheddar cheese and jalapenos. Thoroughly mix ingredients together. Once cheddar has melted, it is ready.
    Pro tip: Cut the cream cheese into cubes. About 1 inch by 1 inch to distribute evenly.
  • Spoon the chicken mix onto the center of the lettuce leaves. Garnish with scallions and bacon bits.

Crack Chicken Crock Pot (Slow Cooker)

  • On a plate, season the chicken with garlic powder, paprika, salt, and pepper. In a separate bowl, mix together ranch dressing, and bone broth.
  • Move chicken to crock pot and pour ranch dressing mix over chicken. Cook on low for 6-8 hours or high for 4 hours.
    Pro Tip: If using raw bacon, you can cut into little strips and add bacon on top of the chicken for this step.
  • Once time is up, shred the chicken and add in cream cheese, cheddar cheese, and jalapeno. Mix together thoroughly. Cook on high for another 5-10 minutes.
    Pro tip: Cut the cream cheese into cubes. About 1 inch by 1 inch to distribute evenly.
  • Spoon the chicken mix onto the center of the lettuce leaves. Garnish with scallions and bacon bits. Enjoy.

Crack Chicken Bake (For Oven)

  • Preheat oven to 375°F. Line a pan with aluminum foil, spray or spread cooking oil over pan.
  • In a separate plate, season the chicken with Ranch Dressing, garlic powder, paprika, salt and pepper. Place on pan. When oven is ready, move to the oven and cover with aluminum foil. Bake for 50 minutes or until internal temperature's reach 165°F.
    Pro Tip: If using raw bacon, you can cut into little strips and add bacon on top of the chicken for this step.
  • While the chicken is cooking in the oven, in separate bowl add cream cheese, cheddar cheese, jalapeno, and bone broth. Mix thoroughly.
    Pro tip: Cut the cream cheese into cubes. About 1 inch by 1 inch to distribute evenly.
  • Once 50 minutes is up, remove the pan from the oven. Uncover it and shred the chicken.
  • Then pour the cream cheese mixture over the chicken. Return pan to oven, and cook (uncovered) for another 5-10 minutes or until cheese has melted. Remove pan from oven.
  • Spoon the chicken mix onto the center of the lettuce leaves. Garnish with scallions and bacon bits. Enjoy.

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 468.2kcal | Carbohydrates: 6.8g | Protein: 35.2g | Fat: 35.1g | Saturated Fat: 16.3g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 9.7g | Cholesterol: 148.8mg | Sodium: 738.3mg | Potassium: 247.8mg | Fiber: 1.4g | Sugar: 4.3g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Easy Keto Crack Chicken for Instant Pot, Crock Pot, and Oven
Amount Per Serving
Calories 468.2 Calories from Fat 316
% Daily Value*
Fat 35.1g54%
Saturated Fat 16.3g102%
Polyunsaturated Fat 1.6g
Monounsaturated Fat 9.7g
Cholesterol 148.8mg50%
Sodium 738.3mg32%
Potassium 247.8mg7%
Carbohydrates 6.8g2%
Fiber 1.4g6%
Sugar 4.3g5%
Protein 35.2g70%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Keto Recipes Tagged With: cheddar, cheese, chicken breast, cream cheese, gluten free, lettuce wrap

Keto Sushi Guide to Ordering & Making Your Own

November 26, 2019 by Rich

So you found yourself craving for sushi and you’re kind of at a lost for words. There’s not much information. You’re at a sushi restaurant parking lot scrambling for the menu trying to figure out the carbs. If not that, you’re at the Whole Foods trying to decide whether to purchase the sushi special or not. Here, I go over everything you can order at the sushi restaurant to keep you in ketosis and losing weight.

Last updated: January 23, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Keto Sushi Guide – Table of Content
 [hide]
  • Can you eat sushi on keto? Is sushi keto friendly?
    • The Main Types of Sushi
      • 1. Maki
      • 2. Nigiri
      • 3. Sashimi
      • 4. Chirashi
    • What Sushi Ingredients are Keto Friendly?
      • Protein
      • Base
      • Sauces
  • What are some keto sushi options?
    • Sashimi
    • Cucumber Roll (aka Naruto Maki)
    • No Rice Sushi Roll
    • Skinny Rolls (w. Soy Wrapper)
  • I want to Make my Own Keto Sushi
    • How to make Keto Sushi with Cauliflower
    • How to use Soy Wrapper
    • Bacon Sushi
  • Frequently Asked Questions (FAQs)
    • Is sushi keto?
    • Is seaweed OK for Keto?
    • Is shrimp a keto?
    • Low carb sushi at restaurants
    • What else can I order besides sushi at a sushi restaurant on keto?
    • Will sushi kick you out of ketosis?

Can you eat sushi on keto? Is sushi keto friendly?

First let’s get the elephant in the room out of the way. Can you eat sushi on a keto diet? The simple answer is yes, you can have sushi on a keto diet but you can’t just order everything on the menu. You will have to be aware of the ingredients and understand the different types available in most sushi restaurants in the US. After that, let’s go into the most common ingredients found in sushi and whether they’re keto or not.

The Main Types of Sushi

For simplicity purposes, there are four main types of sushi you will see at a sushi restaurant:

  1. Maki
  2. Nigiri
  3. Sashimi
  4. Chirashi

Let’s go over each one quickly.

1. Maki

An Example of a Maki Roll
Photo Credit: Papas12

Maki sushi or “Rolled Sushi” in Japanese are by far the most popular and commonly synonymous with the word “sushi” in the US. It’s like when people say pasta, most non-westerners will think spaghetti even though there are lots of types. You’ve seen them everywhere, at the food court in the mall, your favorite grocery stores, and even at gas stations. Essentially, they’re layers of sushi rice and seaweed wrapped around protein or vegetables and can have toppings and sauces on top.

Maki rolls can get pretty crazy as they can be made in any type of combination of sauces, tempura, and wrap. It can also be as simple as literally 3 ingredients of rice, seaweed, and protein.

Another example of Maki Sushi
Image by Marco Verch from Flikr with License.

As a matter of fact, the above maki roll picture is more commonly served in Japan than the ones we’re used to such as the California, Rainbow, Spider rolls.

2. Nigiri

An example of a Nigiri Roll
Image by Roberto Sitzia from Pixabay

Second most popular are nigiri or “hand pressed” sushi. You’ll find these too at supermarkets, food courts, and gas stations. These are essentially sushi rice hand shaped into small pellets with a slice of protein on top. Sometimes underneath the protein, there is a drop of wasabi to give it an extra kick. And sometimes, they may have a thin band of seaweed to hold together the ingredients.

3. Sashimi

An example of sashimi
Image by Pelican from Flikr & License.

The third type is common but not that popular with most folks. I think it has to do with the idea that sashimi or “pierced body” in Japanese is literally that, just slices of filleted fish. No rice, and no seaweed, just raw fish. For me personally, I think it’s delicious. To each their own, I guess.

4. Chirashi

An example of chirashi
Image by Mario Riojas from Flickr

Chirashi or “scattered sushi” in Japanese is fairly common but you probably won’t find it outside a sushi restaurant as they are not that popular. Similar to poke, they’re essentially slices of various seafoods topped on a bowl of sushi rice.

What Sushi Ingredients are Keto Friendly?

Now that we’re familiar with the different types of sushi, let’s go over the most common type of ingredients and answer whether each one is keto or not. I’ve provided a chart below:

Comparison chart of what sushi ingredients are keto and not keto

Protein

Virtually all proteins are keto friendly. The only ones you want to watch out for are:

  • Imitation Crab Meat
  • Shell Fish
  • Eel (unagi)
  • Any “spicy” tuna/salmon

The imitated crab meats are in fact, not made with crab meat but loaded with starch and other carb heavy fillers. Another one you should watch out for are shell fish like scallop. These tend to carry a little more carbs, therefore eat sparingly or just don’t order them altogether. Lastly, the eel is usually coated with sweet eel sauce which I would avoid entirely. Lastly, you never really know what restaurants do in the kitchen so whenever you order “spicy” tuna or salmon make sure to ask them if there’s any sugar added to them. Typically the spicy sauce used is a mix of Sriracha and Japanese Mayonnaise (Kewpie) which is keto but you should always ask, just in case.

Base

This one is easy. Sushi Rice is absolutely not keto friendly especially when you factor in the the added ingredients of mirin, a sweet cooking rice wine, and rice vinegar poured and mixed in once the rice is cooked. In case you’re wondering, they’re added to the rice for extra stickiness and tarty flavor.

Sauces

1 tablespoon of SOY SAUCE = 1 gram of carb
1 teaspoon of WASABI/SRIRACHA = 1 gram of carb

Sauces are always tricky because you just don’t know what the restaurant does with them. I almost, always just stick to Sriracha, Soy Sauce, and Wasabi because I don’t want to risk getting out of ketosis. Keep in mind that these sauces contain carbs so be mindful of consumption.

Want to know what other ingredients are keto? Check out my Definitive Keto Shopping List.

What are some keto sushi options?

The easiest and most immediate keto sushi option is ordering sashimi.

There are a few keto sushi options out there. If you’re at a restaurant the fool proof thing to do is order Sashimi but there are some modifications you can ask your server to make since sushi is extremely customize-able much like a sandwich is at a deli. Here are some keto friendly sushi options you can anticipate prior to ordering any sushi:

  • Sashimi
  • Cucumber Roll (Naruto Maki)
  • No Rice Sushi
    • No Rice Hand Roll (temaki)
    • Maki Roll with Cauliflower substitution
  • Skinny Rolls made with Soy Wrapper

Then there’s the option of going out of your way to find keto sushi. If that’s the case, some places like Wegman’s offer Skinny sushi. Make sure to check they’re made of soy wrappers and not rice paper. And lastly, if you’re crafty you can make your own by removing all the high carb ingredients. In this section, I go over your options in more depth.

Sashimi

As you can see, from the different types of sushi the most obvious keto friendly type is sashimi. Without any rice and just purely protein it’s quite a no brainer.

If you’re ever in doubt, sashimi is hands down the best and only option. 99.9% of the time, sushi restaurants will have these ready as they’re literally the main ingredient in most, if not all, sushi. As a matter of fact, if they don’t they can’t really be called a sushi restaurant and one should run out of there as soon as possible.

Cucumber Roll (aka Naruto Maki)

An example of a Cucumber roll
Image by Katbert from Flickr

The cucumber roll, or Naruto Maki is a popular one. Not all restaurants will have them so make sure to check their menu, call ahead of time, or search the term on their yelp page. What is it you may ask? It’s exactly what you would think, it is a roll wrapped in cucumber rather than seaweed and rice. There are no rules as to how they’re served. Sometimes, the restaurant will have their version but you can make your own, just tell the server how you’d like it.

The cucumber rolls are called naruto because the cucumber resembles a swirl or a ‘whirlpool’ which is often associated with the fish cake and the city (of the same name) famous for their whirpools.

The cucumber roll is a great choice and most sushi restaurants should be able to make this one. If they’re unsure, you can show them any of these pictures and the sushi chef should know how to make it. Just remember to have them exclude the imitation crab meat. Another substitution if you don’t like cucumber is using smoked salmon or raw salmon for a wrap.

Example 2 of Cucumber Roll
Image by Lorenia from Flickr

No Rice Sushi Roll

Another option is going no rice at all. You can have no rice in either maki roll or even a hand roll (temaki). You can ask them not to include any rice or substitute it for cream cheese. I’ve even heard some places offering sushi with a cauliflower rice option.

A word on that. Many places will not have the cauliflower rice option but it doesn’t hurt to ask especially when many restaurants are willing to get an edge over their competitors. For example, in the past we’ve seen accommodations made with vegetable rolls for vegetarians, and cooked chicken for those weary of raw fish.

Skinny Rolls (w. Soy Wrapper)

So there are actually a few types of skinny rolls. The most common I’ve seen are ones made with rice paper. You want to avoid that. The key here is finding them made with soy. These soy wrappers are amazing because they only carry 1 gram of carb per sheet compared to rice paper at 75 grams. If the restaurant has soy wrappers as an option, they deserve an applause. It’s not entirely common but will make your keto life much easier.

If you want to skip the restaurant and make your own, you can easily purchase them on amazon. See below.

I want to Make my Own Keto Sushi

First you deserve a pat on the back. That’s awesome. Good for you! Here I will share you some videos I found that has been extremely helpful in making sushi keto, inspiration, and general how to’s.

How to make Keto Sushi with Cauliflower

Video by Ruledme from Youtube

How to use Soy Wrapper

Video by Coy Sushi Recipes from Youtube.

Bacon Sushi

Video by Nicko’s Kitchen from Youtube.

Frequently Asked Questions (FAQs)

I get it. You’re a busy person and time is not on your side. My post is huge and goes into more details than you’d like. You’re a TL;DR-er. This section are for those looking for a quick, short answer to some of the web’s frequently asked questions about keto sushi. If you want more details, scroll up for the longer version.

Is sushi keto?

Maki and Sashimi. You can have sashimi which is the fish by itself without any rice, tempura, or dressings. The rolls you often see (ie California rolls, Philadelphia Rolls, Rainbow Rolls are surprise, surprise an American creation) are called maki rolls which are not keto, but the good news is they can be modified since most places are made to order. That is, unless you’re getting them prepackaged.

Is seaweed OK for Keto?

If we’re referring to the paper like sheets (nori) used to wrap the sushi maki rolls, then those are OK for keto as they contain zero grams of net carbs making it extremely keto friendly. On the other hand, if we’re referring to seaweed salad, then these are 100% not OK for keto. A major ingredient may be seaweed but the dressing is not. Often times, these salads are drenched in sugar sauces and rice vinegar. Always check the nutrition label or ask your server.

Is shrimp a keto?

Yes, shrimp is keto as they only contain about 1 gram of carbohydrates for every 3 ounces.

Low carb sushi at restaurants

If you don’t want to make any modifications to your order, then sashimi is hands your best option as these are literally just slices of fish. For a side, you can order miso soup. Just make sure to ask them if they’re free of any grains and sugar. If you don’t mind modifying your order, you can find more information at “What are some keto sushi options?“.

What else can I order besides sushi at a sushi restaurant on keto?

You can order miso soup as long as there’s no grains and added sugar. You can ask them. Some Japanese restaurants also offer toriyaki or chicken skewers as an appetizer. Most of them are lightly salted making it pretty keto friendly. Another idea is getting the beef or chicken teriyaki and having them exclude the teriyaki sauce and rice. Instead use soy sauce and have them supplement with steamed veggies.

Will sushi kick you out of ketosis?

Absolutely. As long as you go over 20 grams of net carbs then you will. You can get kicked out of ketosis eating anything, not just sushi. Generally, you want to stay away from sushi rice, tempura, imitation crab meat, and always ask what’s in the sauces. Stick to sashimi. For more information check out “What Sushi Ingredients are keto friendly?“

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Filed Under: Low Carb Keto Guides Tagged With: chirashi, cucumber roll, Japanese, keto sushi, nigiri, sashimi, Skinny sushi, temaki

Panda Express Keto and Low Carb Options – What Can I Eat?

November 18, 2019 by Rich

If you’re reading this, chances are you’re curious wanting to know ahead of time, on your way, or waiting in line at Panda Express. Have no fear as I’ve analyzed the menu items to give you the lowdown on what you can and cannot eat. This post goes in depth and lists out all of the Panda Express keto items.

Last updated: January 23, 2020

Keto Panda Express Featured Image

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Show me what I can eat
Click here for Infographic
What’s in this Article
 [hide]
  • Menu Overview
    • Appetizers: Not Keto Friendly
    • Sides: Only One Keto Option
    • Entrees: Surprisingly lots of options
    • Desserts: No Bueno!
    • Meal Sizes: “Just the bowl please”
    • A la Carte Sizes
    • Let’s recap (Do’s and Don’ts):
  • What are the healthiest and keto meals at Panda Express?
    • Bowl Combinations
      • 1. Teriyaki Chicken Bowl
      • 2. Mushroom Chicken Bowl
      • 3. String Bean Chicken Bowl
      • 4. Broccoli Beef Bowl
      • 5. Kung Pao Chicken Bowl
      • 6. Black Pepper Chicken Bowl
    • Vegetarian/Vegan Option: Ehhhh
  • Keto Panda Express Infographic
  • If you want to make your own
  • Other Tips & Tricks to Stay in Keto
  • Frequently Asked Questions
    • What can I eat at Panda Express on keto?
    • Is Panda Express Good for keto diet?

Menu Overview

Panda Express employees making a bowl inside the restaurant

What I like about Panda Express is their easy to follow menu. Their biggest strength lies in their menu and process minimization. There are just 4 major categories of foods: Appetizers, Sides, Entrees, and Desserts. They also make it very easy to order in 4 steps:

  1. Pick your Meal Size (Bowl, Plate, or Bigger Plate)
  2. Pick your Sides
  3. Pick your Entrees
  4. Pick your Extras

Appetizers: Not Keto Friendly

I wonder why all the delicious stuff I love have to be an appetizer. Panda Express only has 4 Items which are Chicken Potsticker, Cream Cheese Crab Rangoon, Chicken Eggroll, and Vegetable Spring Roll. As you can imagine, none of these are keto friendly. Without out a doubt, you cannot have any Panda Express Appetizers.

Sides: Only One Keto Option

As you know with Asian food, rice and noodles make up a huge portion of the diet. Sides is where we find these items. Luckily, or maybe not so much (depending on how you look at it) there is just one side item we can order and that’s the Super Greens which is made up of broccoli, kale, and cabbage.

Entrees: Surprisingly lots of options

Look for this logo

Panda Express makes it really easy here. Look for the Smart Wok logo. This signifies that the food item has 300 calories and at least 9 grams of protein. Kudos to them because these entrees also happen to be the most keto friendly. They are:

  • Black Pepper Chicken
  • Kung Pao Chicken
  • Grilled Teriyaki Chicken
  • Mushroom Chicken
  • String Bean Chicken
  • Broccoli Beef

Desserts: No Bueno!

And as you can guess, what Chinese American restaurant would it be without fortune cookies. This is the category they live in and not surprisingly we can’t have these on the keto diet. You won’t need these cookies because I can already tell your fortune if you were to open and eat one of these babies.

Meal Sizes: “Just the bowl please”

Panda Express Bowl measured at 6.25" x 6.25"

Unfortunately, anything larger than a Bowl is a no-go. Believe me, I sat there for hours trying to create a combo that would stay under 20 grams of net carbs and failed terribly.

A la Carte Sizes

Another option at Panda Express is ordering a la carte. In case you’re wondering, I took the time to measure the a la carte takeout boxes. The one I order happened to be chicken teriyaki.

a la carte boxes laid out and measured
Dimensions of Panda Express a la carte options
Weight of a small chicken teriyaki at 7.1 oz
The small is around 7.1 oz. Pictured above is the portion size of the chicken teriyaki.
the weight of a medium chicken teriyaki a la carte at 1 lb or 16 oz
The medium is around 16 oz or 1 lb. Pictured above is the portion size of the chicken teriyaki.

What I discovered is both the small and medium sized boxes are larger than the serving sizes. as 1 serving size of chicken teriyaki is at 6 ounces, a small at 7.1 oz, and medium at 16 oz. If we do the math, one serving size is about 1.33 grams of net carbs (8 g. of net carbs divided by 6 oz serving size) which would mean the small would be at about 9.44 grams of net carbs (1.33 x 7.1 oz) and a medium at 21.28 (1.33 x 16 oz). Essentially this means, a small a la carte chicken terikyaki is ok as a snack since it falls under 20 grams of net carbs. Just be sure to exclude the teriyaki sauce.

Let’s recap (Do’s and Don’ts):

Do’s

– Only order Super Greens as a side

– Order a “Bowl” sized Meal to stay in ketosis

– Look for the Wok Smart logo:Panda Express denotes these as food items with 300 calories and at least 9 grams of protein

– Chili Sauce and Hot Mustard are OK

Do Not’s

– Orange Chicken, Honey Sesame Chicken, Sweetfire Chicken, Beijjing Beef, and Honey Walnut Shrimp are NOT Keto

– Do Not order any appetizers or desserts. None of those are keto either.

– Do Not order any “Plate” or “Bigger Plate” sized Meals

– If you’re on a strict keto diet, then you might as well turn the other way towards the exit.

– There are no Gluten Free Keto options besides the Super Greens so do not visit if you’re sensitive to gluten

What are the healthiest and keto meals at Panda Express?

Let’s get right into it. Here’s a list ranked from least net carbs to most bowls you can look forward to while getting a Panda Express keto meal.

Bowl Combinations

1. Teriyaki Chicken Bowl

Keto Teriyaki Chicken Bowl with greens on white background

The chicken teriyaki bowl is actually my favorite. This one isn’t too sweet and I really enjoy the chicken flavor on this one. Surprisingly this one had the least amount of net carbs and the highest in protein. Do you see 42 grams of protein in there? I was quite shocked but it’s not necessarily a bad thing. This one’s the value pick for sure. What I like to do is take it home and add some carb free hot sauce over it.

2. Mushroom Chicken Bowl

keto mushroom chicken bowl with super greens on white background

The Mushroom Chicken is actually my second favorite. The seasonings aren’t too strong and the veggies balances the chicken quite nicely. My only complaint is for more chicken!

3. String Bean Chicken Bowl

keto string bean chicken bowl with super greens on white background

This bowl is quite standard. I’m not really a fan of string beans or green beans but will eat it if it’s in front of me. This one is just OK in my book.

4. Broccoli Beef Bowl

keto broccoli beef bowl with super greens on white background

If you love broccoli and beef then this one is for you. Because the broccoli comes with the beef and the super greens already has broccoli in it, I wanted to warn you this bowl is broccoli heavy. In addition, note how low the fat is. The Broccoli Beef has the lowest fat content out of all the keto bowls.

5. Kung Pao Chicken Bowl

keto kung pao chicken bowl with super greens on white background

We’re getting higher in the carb count at 17 grams. Just wanted to point that out. It’s most likely coming from the Bell Peppers in the kung pao chicken. The good news is the high fat content at 22 grams. I’m really OK with this bowl combo. What I do admire is its variety as it packs the most ingredients: Bell Pepper, zuchini, broccoli, chicken, chili pepper, and nuts.

6. Black Pepper Chicken Bowl

keto black pepper chicken bowl with super green on white background

Too bad this one’s the highest in net carbs at 19 grams because it’s my third favorite. I like this one a lot. The celery and onion surprisingly works well together and the chicken meat is so soft and tender. I like the gravy too. A tad sweet which is probably why it’s so high in carbs. The sauce and onion is most likely what drove up the net carb count.

Vegetarian/Vegan Option: Ehhhh

This is not really a great option for vegetarians but they do have Eggplant Tofu which at one serving is already at 20 net carbs. If you want to have one meal a day, then that’s the one to get.

Keto Panda Express Infographic

Top 6 Panda Express Keto bowls infographic

If you want to make your own

If you don’t like any of the combinations I recommended, my feelings won’t get hurt. Here’s a list of everything at Panda Express’s menu under or equal to 20 grams of net carbs. Keep in mind of the serving size and the net carbs. For instance, the Eggplant Tofu dish at a serving size of 6.1 ounces is already at 20 net carbs which may not be worth it if you plan on eating more than one meal that day.

Feel free to mix and match the keto friendly items however you like. If you’re able to find a combo I didn’t think of please share! Let me know and I can update my list as well as credit you.

Other Tips & Tricks to Stay in Keto

  • You didn’t hear this from me but bring your own carb free sauces such as MCT Oil, and Frank’s Hot Sauce.
  • Order food to go. When you get home, you can add your own keto friendly staple items such as shirataki noodles. Imagine taking home a bowl and having it with a side of carb free noodles. Wouldn’t that make a more complete meal? I think so.
  • How about making your own keto Panda Express food? They’re actually not difficult to cook. Check out my recipes for Keto General Tso’s Chicken and Cauliflower Fried Rice.

Frequently Asked Questions

Here are the answers to some of the most asked questions on the web.

What can I eat at Panda Express on keto?

There’s not many keto friendly options but to keep the answer short and simple: super greens, Black Pepper Chicken, Kung Pao Chicken, Grilled Teriyaki Chicken, Mushroom Chicken, String Bean Chicken, and Broccoli Beef are low enough in carbs to order. I advise checking the nutrition table and to check out my recommended Panda Express Keto meals list.

Is Panda Express Good for keto diet?

The answer depends on whether you’re following a strict or dirty keto diet. If you’re trying to be strict, the answer is no Panda Express is not good for the keto diet as conventional meats, gluten heavy dishes, and high sugar count foods make up the bulk of the menu. It’s also difficult to accurately track the macro-nutrients of each dish as it will depend entirely on the server portioning your food.

However, if you’re on following a dirty keto diet and practicing Intermittent Fasting, then Panda Express can be good as there are a few items to keep you under 20 grams of net carbs. Make sure to check the nutrition table to see what items are carb heavy. You can also check out my recommended list.

FOUND MY POST HELPFUL?
The best thing you can do is share it, tag and follow me at my other social media handles: @chowyoulater on Instagram or Twitter.

LOOKING FOR UPDATES? Subscribe to my email list and/or follow me on Instagram, Pinterest, and Facebook.

Filed Under: Low Carb Keto Guides Tagged With: chicken, chinese food, Keto, low carb, panda express, takeout

How to Make Amazing Buffalo Keto Chicken Wings

November 18, 2019 by Rich

Whether you’re watching a football game or just plain hungry, chicken wings makes a great snack to have. Here I show you how to make buffalo keto chicken wings as well as answer some of the web’s most asked questions in relation to keto diet and chicken wings.

Last updated: March 17, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Keto Chicken Wings
  • Are chicken wings OK on keto?
  • Are Buffalo chicken wings Keto?
  • Are chicken wings carb free? How many carbs are in chicken wings?
  • How to cut the chicken wings?
  • How else can I prepare keto chicken wings?
  • How to make Keto Buffalo Wings
    • What You’ll Need
  • How to make buffalo chicken dip keto

Are chicken wings OK on keto?

Chicken Wings can be prepared in a variety of ways. It will depend on how they are made. If it’s cooked with just dry seasonings then, yes it is OK for keto since most seasonings have no carbs. If they are breaded or deep fried, chances are they are not OK for keto since they tend to carry much higher carbs found in the breaded and flour ingredients used in the frying process. In addition, most sauces are not OK for keto with some exceptions such as hot sauce. If it’s sweet, it’s probably not keto. Always ask your server or cook just in case.

Check out my how to make buffalo chicken dip keto instructions.

Are Buffalo chicken wings Keto?

Traditionally, Buffalo Chicken Wings are unbreaded and fried in oil. Afterwards, they are tossed in a mix of hot sauce and butter. Since this is the case, buffalo chicken wings are very keto friendly as none of those ingredients are high in carbs. Add some blue cheese and it becomes even more keto friendly as it becomes richer in fat. Always check with the cook if the wings had any sugar added to it as some recipes call for it.

Look at the color on that thing!

Are chicken wings carb free? How many carbs are in chicken wings?

Yes, by itself Chicken Wings are carb free.

There are zero carbs in chicken wings but only if the chicken wings are by itself, as in, free of any sauces, batter, or seasonings then yes chicken wings are carb free.

If you want to know what else are carb free, check out my Keto Grocery List Guide.

How to cut the chicken wings?

The great thing about the grocery store are the options you have. You can either purchase party wings or chicken wings. For the former, the wings have already been cut and sectioned off, but for the latter, we would have to cut the wings ourselves. It’s actually pretty easy and it will save you some money.

What you want to do is cut the chicken wings into 3 sections known as the drumette, wingette (flat), and flapper. Typically for the buffalo wing style, the flapper isn’t used (I would save these for another recipe as they make great stock). If you feel the joint at each connecting point of the wing, you’ll notice two round bumps. The gap between these bumps is where you want to make your cut.

Here’s a video I found very helpful.

How else can I prepare keto chicken wings?

The beauty about my recipe is you can literally swap out the buffalo sauce with anything else you like. In otherwords, instead of tossing the chicken wings in buffalo sauce, you can toss it in keto friendly BBQ Sauce, Thai chili, Spicy Garlic, etc. Just make sure to check the nutrition information to make sure they’re low carb and that it fits your daily macronutrients.

How to make Keto Buffalo Wings

What You’ll Need

  1. Monk fruit Sweetener
  2. Hot Sauce
  3. Garlic Powder
  4. Onion Powder
  5. Baking Powder
  6. Butter
  7. Chicken Wings

How to make buffalo chicken dip keto

Fortunately, it’s very easy to make buffalo chicken dip keto. All you need are three main ingredients:

  1. 1 part Hot Sauce
  2. 1/2 part Butter
  3. 1/3 part Monk Fruit Sweetener

I always recommend Frank’s Hot Sauce but you’re welcome to use your favorite. I like Frank’s simply for their longevity and for the fact they’re carb free. Simply mix these three ingredients together and top it on the cooked wings. Toss the wings in a large bowl and you’re done! That’s it. Easy right?

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Keto Buffalo Chicken Wings

My keto take of the famous Buffalo Chicken Wings. These are baked in garlic and onion flavors, then hand tossed in buffalo sauce.
Course Appetizer, Main Course, Side Dish
Cuisine American, keto, Low Carb
Keyword buffalo wings, chicken wings
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 3
Calories 497.4kcal

Equipment

  • Oven

Ingredients

Chicken Wing Rub

  • 1.5 lbs Chicken Wings Cut into 3 sections: Drummette, wingette, and save or discard the flapper for another recipe.
  • 1½ tsp Garlic Powder
  • 1½ tsp Onion Powder
  • ½ tbsp Baking Powder

Buffalo Wing Sauce

  • 2 oz Hot Sauce
  • 2 tbsp Butter Ghee works too
  • 1 tsp Monk fruit Sweetener add more if you like it sweeter, less if you like it less sweet

Optional Sides

  • Celery
  • Blue Cheese
  • Ranch Dressing

Instructions

  • Preheat the oven to 400° F. Oven should be ready in about 5 minutes. Grab a large bowl and transfer chicken over.
    chicken wings in a bowl

Making the Chicken Wing Rub

  • In a large bowl, add the garlic powder, onion powder, and baking powder to chicken. Add in a pinch of salt, and black pepper. Mix and rub with hands to ensure the chicken wings are evenly coated with powder mixes.

Baking the Chicken Wings

  • Line an oven pan with a sheet of aluminum foil.
  • Place the dry rubbed wings onto the pan. Line them up one by one. Make sure to give them some space between one another. Move into the oven and heat for 45 minutes or until lightly golden brown.

Making the Buffalo Sauce

  • While the chicken is baking in the oven, we will make the buffalo sauce.
    Gathering the buffalo sauce ingredients
  • Mix together the hot sauce, monk fruit sweetener, and butter.
    Pro tip: To get the butter to liquefy, microwave the butter for about 20-30 seconds.

Tossing the Chicken Wings

  • Once 45 minutes is up your chicken wings should look like this.
    chicken wings out of the oven
  • Remove the chicken from the oven and into a new large bowl.
    Chicken Wings pre-sauced
  • Pour the Buffalo Sauce onto the chicken and toss in an upward motion until evenly glazed. You can use a spoon to mix if tossing is too difficult.
    Pro tip: If you want to ease the tossing process, cover the bowl and shake the chicken in with the sauce.
    Pouring buffalo sauce over chicken wings

Dressing and sides

  • Now that the chicken wings have been tossed, move them over to a large plate. Pair them with anything you like. They are commonly dipped in blue cheese or ranch dressing which are both keto friendly. Celery is also a nice addition.
  • Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 497.4kcal | Carbohydrates: 3.5g | Protein: 36.4g | Fat: 37.7g | Saturated Fat: 12.8g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2.2g | Cholesterol: 170.7mg | Sodium: 1785.8mg | Potassium: 28.2mg | Fiber: 0.2g | Sugar: 0.1g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Keto Buffalo Chicken Wings
Amount Per Serving
Calories 497.4 Calories from Fat 339
% Daily Value*
Fat 37.7g58%
Saturated Fat 12.8g80%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2.2g
Cholesterol 170.7mg57%
Sodium 1785.8mg78%
Potassium 28.2mg1%
Carbohydrates 3.5g1%
Fiber 0.2g1%
Sugar 0.1g0%
Protein 36.4g73%
* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Keto Recipes Tagged With: baked, buffalo sauce, buffalo wings, chicken wings, hot sauce, Keto, monkfruit, party wings

Homemade Hot Italian Keto Sausage Balls – Easy & Cheesy

November 5, 2019 by Rich

Keto snacks. Aside from nuts, berries, and pork rinds there’s not much of them. I feel the pain and here I’ve got the solution to stir things up a bit. My Italian Keto Sausage Balls recipe will do the trick! These are perfect for Netflix binging or as an appetizer prior to the main entree. Ya’ll have to check it out!

Last updated: March 17, 2020

Keto Sausage Balls featured image

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How do you serve them?

As mentioned, these keto sausage cheeseballs can be served in almost any situation making them very versatile for any time of the day. They can be served as an appetizer, watching your favorite sports team, or even as a snack on the go since they hold up pretty well the next day.

As an appetizer, I recommend it to come before to a keto pasta dish or roasted chicken served with a light, crisp salad to balance things off.

Toppings and Dipping Sauce for Keto Sausage Balls

I’m a huge herbs guy. I always like adding some kind of herbs to my dishes as it adds another layer to the flavor. With that said, I recommend it with basil or parsley. The addition of these two will take the keto sausage balls to another level.

As for the dipping sauce, I can’t think of a better match than tomato sauce. I happened to have some Rao’s Pizza Sauce leftover in the fridge and once I tried it with the sausage balls I couldn’t imagine pairing it with anything else! It reminded me of mozzarella sticks and marinara sauce. I haven’t tried with other sauces but it’s not uncommon to have them with ranch dressing, low carb honey mustard, or buffalo wing sauce.

What else goes well with sports? Check out my Keto Pizza Recipe!

What You’ll Need

Keto Sausage balls ingredients
  1. Oregano
  2. Ground Pork
  3. Apple Cider Vinegar
  4. Paprika
  5. Parmesan Cheese
  6. Almond Flour
  7. Garlic Powder
  8. Baking Powder
  9. Egg
  10. Cheddar Cheese

Some Tips

  • You can choose either parchment paper or aluminum foil. Both have their pros and cons. If you go with parchment, the sausage balls will not stick but won’t be as crispy. With the aluminium foil, they will be more crispy but will stick to the foil.
    • A trick to remove the balls from the foil easier, is to wait for the cheese surrounding the balls to cool down. It will be easier to remove then.
  • If you want it to be more cheesy, you can easily make keto sausage balls with cream cheese using this existing recipe. Just add 6 ounces of cream cheese on top of the 2 cups of cheddar cheese and 2 oz of parmesan.
  • If you’re not a fan of the keto sausage balls almond flour combo, you can use coconut flour in place. Keep in mind these flours have different properties so if you’re going to sub in the coconut flour, do:
    • Use 1/3 cups of coconut flour instead of 1 cup of almond flour.
    • Use 2 eggs instead of 1 egg.
    • Coconut Flour tends to absorb liquids so add a quarter cup of water to the recipe. If you find, it’s still dry add more water.
Keto Sausage Balls Spread
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Spicy Italian Sausage Keto Balls

Quick and easy sausage balls for the keto-er trying to lose weight!
Course dinner, Lunch, Side Dish
Cuisine American, diet, Italian, keto
Keyword ground pork, sausage
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 5 people
Calories 480.8kcal

Equipment

  • Oven
  • Oven Pan
  • Icecream Scoop (Optional)
  • Basting Brush (Optional)

Ingredients

Protein

  • 1 lb Ground Pork
  • 2 cups Sharp Cheddar Cheese
  • 2 oz Parmesan Cheese

For Baking

  • 1 cup Almond Flour
  • 2 tsp Gluten Free Baking Powder
  • 1 whole Egg

Seasoning

  • 1 tsp Garlic Powder
  • 1 tsp Oregano
  • 1 tsp Paprika More if you want it spicier
  • 2 tsp Apple Cider Vinegar
  • Salt (to taste)
  • Black Pepper (to taste)

Instructions

  • Preheat oven to 350 F°. Line Oven Pan with aluminium foil or parchment paper. Brush olive oil onto pan.

Mixing it all up and Forming Balls

  • Move the ground pork to a large bowl and crack an egg over it. Then add in the almond flour, cheddar cheese, parmesan cheese, baking powder, garlic powder, oregano, paprika, Apple Cider Vinegar, salt, and pepper.
    Pour cheddar cheese into bowl
  • Your bowl should look like below once everything has been added.
    Everything poured in
  • Mix everything them up with your hands by kneading, sculpting, squeezing.
    Pro Tip: Use gloves if you don't want to get your hands dirty.
  • Once mixed, it should look like below.
  • Grab about 2 tablespoons full of the mix and roll into the size of a gold ball. Depending on the size of the sausage balls, this recipe yielded me about 26 pieces. Place them neatly on the oven pan.
    Note: You can use an icecream scoop but I just used my hands.

Oven Time

  • Once all of the balls have been placed on the oven pan, move the pan over to the oven. Bake for about 10 minutes and flip them over, then bake for another 10 minutes. After about 20 minutes, balls are ready for plating.
    Pro Tip: If you want them more crispy, switch oven to broil and leave in oven for another 2 minutes.
    Keto Sausage Balls Ready

Toppings and Dips

  • You can garnish with parsley or serve just the way it is. A dipping sauce I like is with low carb tomato sauce. Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Serving: 5pieces | Calories: 480.8kcal | Carbohydrates: 4.8g | Protein: 28.6g | Fat: 40.2g | Saturated Fat: 7.9g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 13.4g | Cholesterol: 125.4mg | Sodium: 344.4mg | Potassium: 567.2mg | Fiber: 2.3g | Sugar: 0.8g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Spicy Italian Sausage Keto Balls
Amount Per Serving (5 pieces)
Calories 480.8 Calories from Fat 362
% Daily Value*
Fat 40.2g62%
Saturated Fat 7.9g49%
Polyunsaturated Fat 4g
Monounsaturated Fat 13.4g
Cholesterol 125.4mg42%
Sodium 344.4mg15%
Potassium 567.2mg16%
Carbohydrates 4.8g2%
Fiber 2.3g10%
Sugar 0.8g1%
Protein 28.6g57%
* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Keto Recipes Tagged With: cheddar, gluten free, ground pork, Keto, low carb, parmesan, sausage balls, Spicy

Amazing Korean Oxtail Soup – Stove Top, Instant Pot, Slow Cooker

November 3, 2019 by Rich

I hate to say it but winter’s coming. It’s getting colder and pretty soon I’ll be bringing out the mitts and snow cap. I’m not much a fan of the cold but I can tell you one thing I’m looking forward to which is Korean oxtail soup! It’s always something I can rely on to get me through the winters. The best part? It’s naturally keto friendly with very low carbs.

Last updated: March 16, 2020

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Korean Oxtail Soup Recipe
  • How to make oxtail soup
    • 1.) Draining the Oxtail Blood
    • 2.) Removing the Impurities
    • 3.) Simmering in 3 Ways
      • Method 1: Oxtail Soup Stove Top
      • Method 2: Oxtail Soup Instant Pot
      • Method 3: Oxtail Soup Slow Cooker
    • If your soup is too rich in fat
  • What You’ll Need
    • Serve with Kim Chi and Shirataki Noodles

How to make oxtail soup

One thing about cooking oxtail soup is that it can be time consuming for sure so if you’re in a rush, I suggest making it another day. Don’t let that scare you though as it’s quite easy. The only requirement is time as you need to be around to check on it occasionally. I advise, choosing a day when you plan on binge watching your favorite Netflix series. With that said, there are 3 main parts to how to make oxtail soup. These are: Draining the blood, Removing Impurities, and Simmering. Let’s go into details.

1.) Draining the Oxtail Blood

The very first step before cooking anything is draining the blood from the oxtail. We want the oxtail to be as clean as possible before consumption. What I do is soak the oxtail in cold water. Leave it in the fridge for about 2 hours and in that time span, there will be blood built up at the bottom. What you want to do is drain it. You want to do this at least two times but the more the better as it would result in a cleaner tasting soup. You’ll know when the oxtail is ready when the liquid clears and any buildup is gone.

2.) Removing the Impurities

Once all the blood has been drained, we want to move the oxtail over to a large pot, one big enough to fit in one go. Fill the pot up to the top with cold water, and switch the heat on high. Make sure to leave a few inches of space to prevent soup from overflowing. When it comes to a rolling boil, you’ll notice a layer of foamy like material float to the top. These are the impurities and you want to skim them off.

This is where the differences lie in cooking methods between Stovetop, Instant Pot, and Slow Cooker. I’ve provided instructions for each methods.

3.) Simmering in 3 Ways

Method 1: Oxtail Soup Stove Top

  1. For the stove top, add your spices, aromatics, and any other ingredients for flavoring. In our Korean example, we will be adding Daikon, Peppercorn, scallion whites, and Garlic cloves. Fill the pot up with water, about 8-10 cups or to the top. Make sure to leave a couple of inches of space so the soup doesn’t overflow. We’re going to continue skimming every so often as the impurities will resurface every so often. The good thing about this method is we do not need to move the oxtail anywhere else.
  2. Reduce the heat to low-medium and simmer for 3-4 hours. The broth will evaporate over time so make sure to refill with water every so often so that the pot stays full.
  3. Your oxtail soup is now ready. Be aware that the soup hasn’t been seasoned in anyway so it will taste bland. No worries. The beauty about this recipe is seasoning to your taste with scallions, salt, and white pepper.

Method 2: Oxtail Soup Instant Pot

Instead of skimming the impurities, we move the oxtail over to the Instant Pot. Fill it up with water, and close the lid. Switch the mode onto Manual High Pressure for 10 minutes. Once the 10 minutes are up, release the pressure (you can force release), strain the oxtail and run cold water over it. Don’t worry about this initial broth. I promise, it will not negatively effect the end taste. Clean the pot and follow the next step.

  1. Move the oxtail over to your freshly cleaned inner pot. Now here is where you want to add in your ingredients depending on the type of cuisine. For our example, we’re making this oxtail soup Korean therefore we’ll be adding in the daikon, peppercorns, scallion whites, and garlic cloves.
  2. Then fill the inner pot up with about 8-10 cups of water or to the top.
  3. Set to Meat/Stew Pressure High for 40 minutes.
  4. Once 40 minutes is up, release the pressure naturally. This will be another 15 minutes. Then open the lid.
  5. Your oxtail soup is now ready. Be aware that the soup hasn’t been seasoned in anyway so it will taste bland. No worries. The beauty about this recipe is seasoning to your taste with scallions, salt, and white pepper.

Method 3: Oxtail Soup Slow Cooker

Once all the blood has been drained, we want to move the oxtail over to a large pot, one big enough to fit in one go. Fill the pot up to the top with cold water, and switch the heat on high. We’re just boiling the meat for impurities so don’t worry about not doing it right. When it comes to a rolling boil, you’ll notice a layer of foamy like material float to the top. These are the impurities and you want to skim them off.

  1. Strain the oxtail from the pot and cool with cold running water for a few moments. Then transfer the oxtails to the slow cooker pot.
  2. Add your spices, aromatics, and any other ingredients for flavoring. In our Korean example, we will be adding the Daikon, Peppercorn, Scallion whites, and Garlic cloves. Fill the pot up with water, about 8-10 cups or to the top. Make sure to leave a couple of inches of space so the soup doesn’t overflow.
  3. Cook on low for 7-8 hours or high for 3-4 hours.
  4. Once the allotted time is up, your oxtail soup is ready. Be aware that the soup isn’t seasoned and you will need to season to your tastes it with scallions, salt, and white pepper.
  5. Enjoy!

If your soup is too rich in fat

If you’re not a fan of all the fat in the soup, no worries. There are two methods for Korean Oxtail Soup. One way is to skim it off as it’s hot. You’ll see the fat that way or if you’re really lazy, the easiest way is refrigerating it overnight. The next day, you’ll find a layer of hardened fat at the top of the soup. It’s much easier to remove the fat that way. So as I said earlier, cooking oxtail soup is a long process. If you’re not a fan of the fat, then I suggest going this route and making it a day ahead before serving it.

For a clear broth use cheesecloth, tea ball infuser, or strainer

What You’ll Need

Oxtail Soup ingredients spread out on flat blue surface
Just 7 ingredients!
  1. Oxtail
  2. Daikon
  3. Shirataki Noodles
  4. Scallion
  5. White pepper
  6. Peppercorn
  7. Garlic
Korean Oxtail Soup Ingredients Chopped up
How I chopped my veggies

Serve with Kim Chi and Shirataki Noodles

Korean Oxtail Soup is traditionally served with rice and/or noodles but since we’re on a low carb diet, I suggest having it with shirataki noodles. These noodles are made from Konjac. Their significance is their zero carbs and high dietary fiber. For these reasons, they are the ideal side for those looking to cut carbs and lose weight!

If you want to learn more about Shirataki Noodles, check out my Ultimate Guide to Shirataki Noodles.

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Korean Oxtail Soup

Learn how to make Korean Oxtail Soup in three ways: Stove top, Instant Pot, and Slow cooker.
Course dinner, Lunch, Side Dish
Cuisine Asian, Chinese, Korean
Keyword daikon, keto, low carb, oxtail
Servings 6 people
Calories 817kcal

Equipment

  • Large Pot, Instant Pot, or Slow Cooker (6 quarts or larger),
  • Strainer, Cheesecloth, or Tea Ball Infuser

Ingredients

  • 4-5 pieces Oxtail Medium Sized
  • 1.5 lbs Daikon (or radish), sliced to 2 inch blocks/triangles.
  • 2 cloves Garlic Crushed
  • 2 stalk Scallions Chopped, save the whites
  • 1 tbsp Peppercorn
  • White Pepper (to taste)
  • Salt (to taste)

Instructions

Draining the Oxtail Blood

  • Immerse oxtail in cold water for about 2 hours. Let it sit in the fridge and the blood will build up over those hours. Drain the water, refill with cold water and repeat the same steps. Do this about 2 times or until the liquid has cleared.

Removing impurities from the oxtail

  • For Stovetop (3-4 hours simmering time):
    1.) Once the oxtail has been drained of all its blood, transfer the oxtail to a large pot. Add in the daikon, peppercorn, garlic, and scallion whites, Fill it up with about 8-10 cups of water or close to the top. Make sure to leave an inch or two as the water will overflow once it boils. Heat on High, wait for it to come to a rolling boil, then lower heat to medium. You'll notice some
    For Instant Pot (1 hour simmering time):
    1.) Move oxtails to the instant pot. Pour in about 4-5 cups of water. Set on MANUAL HIGH for 10 minutes. Strain the oxtail and discard all the water.
    2.) Move oxtails back to the Instant Pot. This time fill up with 8-10 cups of water. Add the daikon , garlic, peppercorn, and scallion whites. Set on MANUAL HIGH for 40 minutes. Let the pressure naturally release itself which will be an additional 10 minutes.
    For Slow Cooker (7-8 hours simmering time):
    1.) Move oxtails to large pot. Pour in about 4-5 cups of water. Boil for 10 minutes on the stove top. Strain the oxtail and discard all the water.
    2.) Move oxtails to slow cooker pot. This time fill up with 8-10 cups of water. Add the daikon, garlic, peppercorn, and scallion whites. Set on LOW and cook for 7-8 hours.

Skimming off the fat (optional)

  • If you want less fat, I suggest preparing this a day before consumption. Once the soup is ready, move the soup over to the fridge. Let it cool overnight and you will find the fat has solidified. You'll find that it's easier to remove the fat this way.

Toppings and Seasoning

  • Top with green scallions, salt, and white pepper to taste. You can add kim chi and shirataki noodles for sides.

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 817kcal | Carbohydrates: 5.2g | Protein: 10.5g | Fat: 83.4g | Saturated Fat: 34.7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 36.5g | Cholesterol: 116.7mg | Sodium: 54.8mg | Potassium: 382.2mg | Fiber: 1.9g | Sugar: 2.9g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Korean Oxtail Soup
Amount Per Serving
Calories 817 Calories from Fat 751
% Daily Value*
Fat 83.4g128%
Saturated Fat 34.7g217%
Polyunsaturated Fat 3g
Monounsaturated Fat 36.5g
Cholesterol 116.7mg39%
Sodium 54.8mg2%
Potassium 382.2mg11%
Carbohydrates 5.2g2%
Fiber 1.9g8%
Sugar 2.9g3%
Protein 10.5g21%
* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Keto Recipes Tagged With: gluten free, Keto, Korean, low carb, oxtail, soy free

How to Make the Most Amazing Keto Curry

November 1, 2019 by Rich

Curry. Who doesn’t love it? When I think of it, a warm plate filled with the perfect mix of the most fragrant spices comes to mind. I think of the thick gravy engulfing the basmati rice underneath it and the nan that’s served on the side. I think many envision this but since we’re on a low carb diet how can we possibly have this? Well, today I show you how to make the most amazing keto curry recipes.

Last updated: March 17, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Keto Curry Recipe
  • Is Curry Keto?
  • Can I make Instant Pot Keto Curry?
  • What are some low carb sides I can eat with?
  • What You’ll Need

Is Curry Keto?

This one is a loaded question as curry is, in fact, more of a vague category of any type of dish that’s made up of Indian spices, meats, and veggies. Going by this, technically, most of our favorite Indian dishes are considered curry such as Tikka Masala, Korma, Vindaloo, etc. For that reason, curry is keto friendly. It just depends on the type of ingredients used. Just as there are certain foods keto-ers should stay away from, the same logic applies here.

And if you happen to be eating out, then I would strongly suggest asking the wait staff if there are any sugars added, and whether there are any dairy products. Usually if it’s made with heavy cream it’s okay but yogurt is a big resounding no.

I think the main question is what exactly can keto-ers eat? For your convenience, I found a few common ingredients as well as sides that are often found in Indian curries high in carbs. We should look to avoid these if we want to stay in ketosis. They are:

  • Chickpeas
  • Dairy Based Yogurt
  • Potatoes
  • Any sugars added to the curry
  • Kidney/Lima Beans

And obviously sides such as basmati rice, nan, and roti are prohibited. For my keto curry recipe, I’ve basically made a version omitting any of the above ingredients and substituting them for a more keto-friendly version. I’ve also added more coconut found in the oil and milk. One might as well call this a keto coconut curry.

Can I make Instant Pot Keto Curry?

The answer is YES! As a matter of fact I recommend it and the recipe card actually uses a pressure cooker to make the curry. The convenience associated with an Instant Pot or Pressure Cook outweighs any of it’s negatives and pays for itself in the long run. Having one saves a lot of time, like half the time. For instance, this recipe calls for only 10 minutes of high pressure cooking while a stove top simmer would mean 30 minutes or more depending on the temperature. With a pressure pot cooker, we are able to become more precise.

My recipe calls for only 10 minutes of high pressure cooking while a stove top simmer would mean 30 minutes or more depending on the temperature.

And if you do not have one, don’t fret. I’ve included instructions on how to cook on the stove top as well as pressure cooking.

What are some low carb sides I can eat with?

You can have this with cauliflower rice, shirataki noodles, and even keto bread made with almond/coconut flour.

What You’ll Need

Just 12 ingredients here!
  1. Tomato Sauce
  2. Coconut Milk
  3. Chicken thighs, skinless boneless
  4. Garlic, minced
  5. Ginger, minced
  6. Garam Masala
  7. Curry Powder
  8. Coconut Oil
  9. Cloves
  10. Cinnamon Stick
  11. Tomato, diced
  12. Onion, diced

Today I’ll be making a keto chicken curry but if you don’t like chicken, simply swap it out. And just like that, we’re able to make multiple keto curry recipes depending on the protein used. It also changes the texture and dynamic. With curry, the base is always the same; it’s a simple plug and play. Here are some ideas to get you started:

  • Cauliflower/Broccoli
  • Tofu
  • Paneer
  • Pork
  • Fish

The possibilities are endless, and only limited to your imagination. You can pretty much make any dietary restricted version.

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Low Carb Keto Curry Chicken

Course dinner, Lunch, Side Dish
Cuisine Indian, keto, paleo
Keyword chicken, coconut milk, curry, keto, low carb, paleo
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 3 people
Calories 385kcal

Equipment

  • Frying Pan
  • 6 Quart Pot or larger
  • Instant Pot (optional, for faster convenient cooking)

Ingredients

Protein

  • 1 lb Chicken thighs, boneless skinless

Spices and Aromatics

  • 1 tbsp Coconut Oil
  • 1 piece Cinnamon Stick
  • 1 whole Onion

Curry

  • 4 whole Cloves
  • 1 tsp Ginger, minced
  • 1 tsp Garlic, minced
  • 1 tsp Garam Masala
  • 1 tbsp Curry Powder
  • 4 oz Tomato Sauce
  • 4 oz Tomato, diced
  • 1 cup Coconut Milk

Toppings

  • 1 stalk Cilantro (Optional)
  • 1 stalk Fresh Coriander (Optional)

Instructions

Saute and Infuse Chicken

  • In a large frying pan or wok, heat it to medium. Let a couple of minutes pass for it to heat. Add in the coconut oil, wait a few moments for it to warm up. Then add in the onions and cinnamon stick. Stir for a few minutes until onion turns yellow.
    Onion and cinnamon stick to frying pan
  • Once onions yellow and cinnamon has been infused with the oil, move the onions to one side and add in the chicken to the other. Cook the chicken for about 5 minutes or until they've been browned.
    Pro tip: For the chicken, at first place it flat on the pan. Don't touch it for a few minutes. Then flip it over to the other side so the chicken browns.
    Note: Most Instant Pots have a saute feature. You can choose to saute on the instant pot rather than a separate pan if you like. I like to saute on a frying pan as it makes cleaning up easier. Be careful when saute-ing on the instant pot as ingredients can stick to the bottom of the pot if you're not continually stirring.
    Adding the chicken

Simmering the Spices

  • If you want to cook on the stove top: If you're frying pan is large enough, you can simmer there. If not, move contents over to a larger pot and add in the curry powder, garam masala, cloves, garlic, ginger, tomato sauce, fresh tomatoes, and half a cup of coconut milk. Mix it together in medium heat. When it comes to a boil, lower temp to low heat and simmer for a half hour.
    If you're using an Instant Pot: Move the chicken and onion mix to the Instant Pot. Add in the curry powder, garam masala, cloves, garlic, ginger, tomato sauce, fresh tomatoes, and half a cup of coconut milk. Mix it together well. Close the lid, and cook on meat/stew for 10 minutes in high pressure.
    Simmering the spices together

Thickening the gravy and finishing touches

  • On the Stove Top: After simmering for a half hour, increase the heat to medium-high. You'll have another half a cup of coconut milk remaining. As the curry comes to a boil, pour the remainder of the coconut milk into the pot. Stir some more. It should thicken.
    On the Instant Pot: Let the pressure release naturally (NPR). This should take about 10 minutes. Then open the lid, set the mode to saute and as the curry comes to a boil, pour in the rest of the coconut milk (about 4 oz) left. Stir and it should thicken.
    Pro tip: If you like your curry to be even thicker, you can add heavy cream or almond flour to thicken it up a bit.
    Thickening the curry

Toppings

  • Move the curry to a bowl. Top or garnish with either cilantro, coriander, or just have it the way it is. Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 385kcal | Carbohydrates: 9.3g | Protein: 23g | Fat: 28.7g | Saturated Fat: 19.2g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 4.5g | Cholesterol: 120mg | Sodium: 452.6mg | Potassium: 113.5mg | Fiber: 2.3g | Sugar: 3.2g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Low Carb Keto Curry Chicken
Amount Per Serving
Calories 385 Calories from Fat 258
% Daily Value*
Fat 28.7g44%
Saturated Fat 19.2g120%
Polyunsaturated Fat 2.1g
Monounsaturated Fat 4.5g
Cholesterol 120mg40%
Sodium 452.6mg20%
Potassium 113.5mg3%
Carbohydrates 9.3g3%
Fiber 2.3g10%
Sugar 3.2g4%
Protein 23g46%
* Percent Daily Values are based on a 2000 calorie diet.

MADE THIS RECIPE?
Lets see it! Tag @chowyoulater on Instagram or Twitter and hashtag it #chowyoulater

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Filed Under: Keto Recipes Tagged With: chicken, gluten free, Keto, low carb

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My name is Rich. I'm a restaurant consultant, content creator, and recipe developer. I'm here to help you balance the two worlds of eating out and eating in. I've worked in the food industry for over 10 years and along the way I've learned a thing or two about restaurants and developing my own recipes. Read More…

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