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monkfruit

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

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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 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

Easy Spicy Keto Pad Thai Recipe

June 9, 2019 by Rich

I don’t think I’ve ever met anyone who didn’t enjoy Pad Thai. Now that I’m taking on a keto diet, my cravings have been stronger than ever. What’s the best way to fill the void? To make a keto version of Pad Thai, of course! My keto pad thai dish is for those who like to live on the spicy side. The best part is that it’s easy to make!

Last updated: June 29, 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!

Quick Links

  • Is Pad Thai Keto Friendly?
  • How about the Keto Pad Thai Sauce?
  • Is Fish Sauce Keto?
  • What is Monkfruit Sweetener?
  • Why Chicken Thighs?
  • What other Ingredients were substituted?
  • Take me to the recipe!

Is Pad Thai Keto Friendly?

Generally, no. Traditional Pad Thai has a few main ingredients I’ll cover in my post:

  1. Rice Noodles
  2. Palm Sugar
  3. Fish Sauce
  4. Tamarind

There are a bunch of other variations that use seafood and many other ingredients but for simplicity purposes we’ll leave it to these 4 main ones.

1.) As long as rice noodles are being used then it cannot be keto friendly. Instead, I’ve substituted the noodles for shirataki noodles. They’re made out of the roots of Konjac Yam which are found throughout East Asia. They have close to zero carbs which makes it absolutely keto friendly!

Related: How to Cook Shirataki Noodles the Right Way

2.) Another common ingredient is palm sugar. Just as its name implies, there is sugar in this Thai favorite. With my recipe, I’m going to replace it with Monkfruit Sweetener to capture some of the sweetness found in Pad Thai. See: What is monk fruit sweetener?

3.) Traditional Fish Sauce is commonly made with sugar therefore, I suggest using a different kind of brand. See: Is Fish Sauce Keto?

4.) With tamarind, this one’s a major no-no as it contains net carbs of 23 grams. The form commonly used is the paste which is highly concentrated and we can’t have that to stay in ketosis. Instead, I’ll be using lime to capture it’s tanginess and monkfruit for its sweetness.

How about the Keto Pad Thai Sauce?

Traditionally Pad Thai uses a mix of tamarind, fish sauce, and palm sugar to make their addictive pad thai sauce. This mix is made prior to cooking and is poured over the veggies and meats while they’re stir-fried. For my recipe, I’ve keto-fied it by subbing them in for lime, fish sauce, coconut aminos, and monkfruit sweetener.

Is Fish Sauce Keto?

Here’s the thing about fish sauce. Some are preserved for a long time and blended with some fillers and sugar. I hate to recommend just one brand but I’ve only seen one that’s safest for keto-ers. This one’s called the Red Boat Premium Fish Sauce. They boast only having two ingredients: freshly caught wild anchovies and sea salt. I’ve heard Costco carries them so you may want to check for them there. I’ve also seen them at Wholes Food Market. If not, you can always order them at Amazon.

So maybe that’s a good business to get into is keto fish sauce. There’s barely any competition. Maybe one day you’ll see me strike a deal on Shark Tank.

Want to see other keto friendly ingredients? Check out my Keto Grocery Shopping Guide.

What is Monkfruit Sweetener?

For those who don’t know what Monkfruit is, it’s a natural sweetener extracted from monk fruit, native to Southeast Asia. I advise using monk fruit as an alternative to sugar because it has zero calories and 100-150 times sweeter than sugar especially if you want to stay in ketosis! The one I’m using in my recipe is made by Lakanto which is very popular in the Asian Keto community and praised by many keto leaders such as Thomas Delauer and Drew Manning. You can find this brand and many others at your local Wholes Food Market, Sprouts, and Trader Joes or you can get them at Amazon.

Why Chicken Thighs?

Chicken thighs are used here simply because of the fat content. The thighs are the fattiest part of a chicken at 10.9 grams of fat. Compare that to the chicken breast at almost 4 grams of total fat which more than doubles the fat count. For this reason, I recommend the boneless and skinless chicken thigh.

What other ingredients were substituted?

Before I go into other substitutions I wanted to go into my thought process a little bit. For my recipe, my number one purpose is to make it keto friendly. Second, the recipe should be easy and convenient using ingredients found at your nearest major grocery store. With that said, lets review. I’ve substituted the tamarind for lime and monkfruit sweetener. I know, not exactly a 1 to 1 substitution but you have to trust me on this. And as mentioned above, the only fish sauce keto friendly is the Red Boat one and Soy Sauce will have to be replaced with Coconut Aminos.

Now that we got that out of the way, the other ingredients are pecans. Traditionally crushed peanuts are used but I found pecan has more of a naturally sweet flavor with an amazing 2 net carbs per serving, 20 grams of fat compared to peanuts at 2.75 grams/17.75 grams of fat. Either way, you can use either, I personally prefer pecan due to the higher fat and lower carbs.

Instead of bean sprouts, which can be high in carbs if you’re purchasing soybean ones, I’ve subbed it for shredded cabbage. The one I’m using has a mix of shredded red and green cabbages with julienned carrots from Trader Joe’s. Please see the picture below. It made my life so much easier. That’s pretty much it! After trying out the recipe you will find it doesn’t taste too far from the traditional version.

How to make Spicy Keto Pad Thai

Things you’ll need

Keto Pad Thai Packaged Ingredients
Just made a Trader Joe’s run. Here’s one you need for packaged foods.
Keto Pad Thai Produce and Meats Needed
Produce and meats you’ll need.
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Easy Spicy Keto Pad Thai

This recipe was made for the spicy eater who doesn't have much time to cook and prepare.
Course Main Course
Cuisine Asian, Thai
Keyword keto, low carb, low carb noodles, pad thai, shirataki
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 2 people
Calories 552.6kcal
Author Rich

Equipment

  • Frying Pan or Wok

Ingredients

Meat

  • 1 piece Boneless Skinless Chicken Thigh (or ¼ lb of chicken)

Veggies for cooking

  • ¾ cup Shredded Cabbage (substution for bean sprouts)
  • ¼ cup Julienned Carrots
  • 1 piece Brunoised Jalapeno
  • 2 Minced Garlic cloves

Garnish/Toppings

  • ½ cup Crushed Pecan
  • 1 tbsp MCT Oil
  • ¼ cup Cilantro coursely chopped You can also use Dried Cilantro
  • 1 stalk Chopped Scallion
  • 1 tbsp Crushed Peppers or Ground Cayenne for extra spice
  • 4 wedges Lime

Sauce for cooking

  • 1½ tbsp Coconut Aminos
  • 1½ tbsp Fish Sauce
  • ½ tspn Monkfruit Sweetener Add more if you like it sweeter
  • ⅓ Freshly Squeezed Lime

Other

  • 7 oz Shirataki Noodles
  • 1 whole Egg
  • 2 tbsp Avocado Oil (or Olive oil)

Instructions

Shirataki Noodles

  • Follow the package instructions. If not, I can show you how to cook shirataki noodles.
    Note: I found that one package may not be enough for noodle lovers. If you love noodles I suggest getting two packages or 4 servings of shirataki noodles for 2 people.

Gather all the ingredients

  • Prep all the ingredients. Cut the chicken into small strips. Brunoise the jalapeno. Mince Garlic. Chop the scallions and cilantro. Cut the lime into wedges. Beat egg.
  • Bring together the ingredients.
    Pro tip: Separate the ingredients into two groups, one for cooking and the other for garnishing.

Let's Make the Sauce!

  • Combine the sauce ingredients together: Coconut Aminos, fish sauce, monkfruit sweetener, and lime juice. Make sure monkfruit is fully dissolved.
    keto pad thai sauces

Time to cook!

  • In a frying pan, heat 1 tablespoons of oil on medium high heat. Add the chicken and cook for about 2-3 minutes or until chicken is no longer pink in the middle. Then, remove and transfer to a plate. Let the pan cool down for about 1 minute before returning it to the burner.
    Keto Pad Thai Chicken
  • Now lower heat to medium. Add in another tablespoon of oil. Throw in jalapeno, and then garlic. Let it cook for about 30 seconds. Turn heat on medium high. Then throw in the chicken that was cooked earlier.
  • Turn heat on medium high. Add in shredded cabbage and carrots. Stir fry veggies and chicken for about 30 seconds.
    keto pad thai cabbage
  • Then move veggies and chicken to the side. Pour beated eggs to pan and scramble with spatula for about 30 seconds. Stir with chicken and veggies.
    Keto Pad Thai Egg
  • Pour in half of the pad thai sauce over the chicken and veggies, then throw noodles in. Stir fry for about 2 more minutes. Your Keto Pad Thai is ready for toppings!
    Protip: I reccomend using half the sauce but everyone has different taste preferences. If you find it too salty or not salty enough feel free to tweak it according to your tastes. If you have extra you can save it in a jar and use for next time.

Toppings

  • Transfer the Pad Thai to a plate served family style or to individual plates.
  • Add in the toppings (ie pecans, limes, MCT oil, scallions, cilantro, crushed peppers) based on my reccomended amont or by your personal tastes.
  • 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: 552.6kcal | Carbohydrates: 21.4g | Protein: 15.5g | Fat: 48.6g | Saturated Fat: 12.7g | Polyunsaturated Fat: 9.8g | Monounsaturated Fat: 24.6g | Cholesterol: 138mg | Sodium: 610mg | Potassium: 387.6mg | Fiber: 10.5g | Sugar: 4.3g
MADE THIS RECIPE?Let’s see it! Tag @chowyoulater and #chowyoulater
Nutrition Facts
Easy Spicy Keto Pad Thai
Amount Per Serving
Calories 552.6 Calories from Fat 437
% Daily Value*
Fat 48.6g75%
Saturated Fat 12.7g79%
Polyunsaturated Fat 9.8g
Monounsaturated Fat 24.6g
Cholesterol 138mg46%
Sodium 610mg27%
Potassium 387.6mg11%
Carbohydrates 21.4g7%
Fiber 10.5g44%
Sugar 4.3g5%
Protein 15.5g31%
* Percent Daily Values are based on a 2000 calorie diet.

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

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Filed Under: Keto Recipes Tagged With: Keto, MCT oil, monkfruit, pad thai, recipe, red boat fish sauce, shirataki noodles, Spicy, Thai

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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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