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Low carb high fat

Low Carb Chicken Enchiladas

Low carb chicken enchiladas

I made these chicken enchiladas with low carb tortillas made with shredded zucchini and they are perfect! I made one large taco and cut it into fours. I made it two nights for my husband and me and used half a batch each night. Instead of bothering with rolling, I placed one quarter on the bottom of a glass dish, put the filling in and covered with another quarter. Then I split the dish in half and done!

Chicken Enchiladas

1 batch low carb tacos; make one large and cut into 4. Use 2 pieces each night

1 pint sour cream

½ pound shredded cheddar + jack

1 pound cooked chicken, shredded or small pieces

½ pound mushrooms, chopped

1 small red cabbage quartered, and sautéed extra for topping

6 cloves garlic chopped

1 large onion, chopped

Sauce topping

Salsa or roasted grape tomatoes

Shredded cheese

Green olives

Avocado, chopped


Preheat oven to 350. Sauté chicken, lower heat and add garlic; stir until fragrant, about a minute. Remove chicken. Sauté mushrooms and cabbage. Allow to cool and few minutes and add remaining filling ingredients. Put on or two low carb tacos at bottom of a oven proof dish and add filling. Top with other taco. Add topping ingredients, except avocado. Bake 30 or until cheese is bubbling.

Stuffed Peppers

Stuffed Peppers

My keto buddy posted her stuffed pepper recipe and I had to make it, because it looked fantastic! I was not let down—these are delicious! I added tomatoes, onion and garlic to the mix to beef up the vegetables. I will be making this again!

Stuffed Peppers

Served 4

1 large onion, chopped

4 cloves garlic, minced

Pint grape tomatoes roasted at 400 until soft, about 20 minutes

1 pound sausage, casings removed

4-6 bell or mild poblano peppers, cut lengthwise and seeds removed

½-1 teaspoon Red chili flakes

1 teaspoon oregano

Salt and pepper

6 ounces cream cheese

4 ounces mozzarella, shredded

Coat bell peppers with some oil and roast at 400 for 20 minutes. (Poblano peppers don’t need to be pre-roasted.)

Brown sausage on medium high in a pan and remove. Add onion and garlic on medium and cook until onion is softened. Add red chili flakes, salt, black pepper, and oregano. Turn to low and add cream cheese and tomatoes. When everything is melted and mixed together, fill each pepper with stuffing. Put in oven for 15 min at 425 degrees. Add mozzarella cheese and put back in oven and broil for 4 minutes or until melted.

Indian Spiced Spinach with Broiled & Crumbled Tofu on Spaghetti Squash

Indian Spiced Spinach with Broiled & Crumbled Tofu on Spaghetti Squash

This is simple to make. Just assemble all your spices beforehand and you’re good to go.

This was my first time making crumbled, broiled tofu and it was amazing! The tofu was crunchy and so freaking good! Want to try it in salad and in a whole lot more recipes. A game changer!

Because I couldn’t decide which to use, I added both paneer and tofu in the dish, but one is totally fine.

Indian Spiced Spinach

2 pounds frozen spinach, drained and squeezed dry

1 can coconut cream or milk

2 medium onions, chopped

6 cloves garlic, minced

1 “ piece ginger, minced

2 tablespoons coriander

2 tablespoons cumin

1 tablespoon turmeric

1 teaspoon red pepper flakes

2 tablespoons mild curry



Coconut or avocado oil or ghee

Water or chicken stock as needed

2 pounds tofu, dried and crumbled



4-8 ounces, depending if you are using tofu or alone Paneer

Cut into small pieces and dusted with spices, then sauteed until brown in some oil on medium high.

1 spaghetti squash, roasted

Saute onion until wilted on medium heat. Add ginger and garlic and stir until fragrant, about a minutes. Add spices and turn to low and stir for a couple minutes. Add coconut milk or cream. Heat and add spinach and cook until hot. Add some water or chicken stock as needed.

Broiled & Crumbled Tofu

Crumbled and broiled tofu

1 pound firm or extra firm tofu, dried and crumbled

Salt and pepper

1 teaspoon red pepper flakes

2 tablespoons avocado oil

Put on broiler and rack 6 inches away from broiler. Spread tofu on a tray on parchment paper. Add oil and spices and mix. Broil 20-25 minutes or until brown, turning mid-way through.


Ghee or avocado oil

Sauté on medium high until brown

Put squash on a plate, add spinach and top with paneer or tofu. Serve with Patak’s Mango Relish

Roasted Chicken and Tomatoes with Haricot Verts Almondine 

Roasted Chicken and Tomatoes with Haricot Verts Almondine

I make roasted on the bone chicken all the time; it is foolproof and by varying herbs and a couple ingredients and the sides, it

For this meal, I used fresh rosemary and sage, yellow tomatoes, salt and pepper. Then I steamed haricot verts, sautéed raw sliced almonds in butter until brown and put the beans back into the pan with the almonds.

Because I didn’t add any thickener, I put juice in a ramekin so it doesn’t run all over the plate; it’s just runoff from the meat, tomatoes and spices. Delicious dunking the meat into it!

never gets boring. Sometimes I use breasts, sometimes thighs.

 Roasted Chicken Parts Recipe

Chicken parts, rinsed and dried

Lemon juice

Fresh herbs

Fresh cherry or grape tomatoes

Salt and pepper

Line a sheet pan with parchment paper for easier cleanup. Place chicken skin side down and sprinkle with salt and pepper. Cook 30 minutes and flip. If using, add herbs, and tomatoes Add more salt and pepper and cook 30 minutes. Add lemon juice to chicken when you remove it from oven. Sit 10 minutes

Chocolate Coconut Fat Bomb

Chocolate coconut fat bomb

I decided to experiment with a “sweet” fat bomb that has no added sweetner and came up with this. Your mouth will feel the cocoa butter and taste the chocolate and think it’s eating a sweet! You can, of course, add a real sweetner like Stevia–but I personally don’t trust any of them.

Chocolate Coconut Fat Bomb

4 ounces cocoa butter

2 tablespoons cocao

½ cup raw almond butter

½ cup coconut flakes

½ cup raw almond slivers or other nut, like macadamia, pecans, almonds

½  teaspoon vanilla extract


Sauté almond slivers low temp in ghee until golden; put aside. Melt cocao butter low in saucepan.. Turn off heat and add remaining ingredients except almonds. Allow to cool a bit, then add almonds, pour into a parchment lined pan and refrigerate until hard, one hour. Cut into chunks.

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts & Carrots

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts and Carrots


I’m on a tallow oil kick and roasted the brussels sprouts and carrots in them for dinner tonight. Even added them to the spiralized zucchini, which I let heat about 15 minutes on the same sheet pan that the brussels and carrots were on.

Pork Tenderloin

serves 4

1 pound pork tenderloin

1 tablespoon miso

Avocado oil

Spread miso on tenderloin. Preheat oven to 400 degrees. High a cast iron pan on high and add oil. When hot, sear tenderloin, about 3 minutes per side. Finish cooking in oven, about 15 minutes.

Brussels and Carrots with Tallow Oil

Roasted Brussels Sprouts with Tallow

Turkey Meatloaf with Roasted Brussels Sprouts with Tallow

This is all about the brussels sprouts. I prepare brussels sprouts in many ways—roasting, eating raw, sautéing and more. But with the simple addition of beef tallow as the oil, these roasted brussels are the best I’ve ever eaten!

Since eating a low carb diet, I’ve been reading about what oils, in addition to extra virgin olive oil and avocado, are healthy. And grass fed, beef tallow is one of those healthy oils. Like using bacon fat, the tallow imparts real flavor and enhances the dish. I’m telling you, these brussel sprouts were amazing!

Preheat oven to 400.  Cut bottoms off sprouts, peel outer layer if needed and cut in half. Melt some beef tallow and stir the sprouts in it, adding salt and pepper to taste. Roast, turning occasionally, about 45 minutes or until nice and dark.

Pecan Crusted Fish with Tomato Salad and Delicato Squash

Pecan Crusted Fish with Tomatos & Delicato Squash

I’ve seen pecan crusted fish on many a menu, and finally got around to trying my own, low carb version. I used Basa filet, but you can use any white filet. If it is thick, you can finish in oven.

I like Delicato squash because you don’t need to peel it. Just cut in half, scoop seeds, rub with oil, butter or ghee, salt and pepper. Put oven on 400 degrees and put squash down cut side on a parchment lined tray and bake about 45 minutes or until soft.

The tomato salad is tomatoes, pickled onions, salt, pepper and a bit of avocado oil.

Pecan Crusted Fish

Serves 2

12 ounces Basa or other thin, white filet

1 egg, beaten

¼ cup almond flour

¼ cup raw pecans, crushed

Avocado oil, butter and/or ghee

Salt and pepper


Rinse and dry fish. Heat cast iron pan or other pan to medium high and coat bottom with oil. Combine flour and pecans and add salt and pepper. Coat fish with egg, removing excess. Dredge fish in pecan mixture and add to pan. Cook about 3 minutes per side, careful not to burn nuts. Add some butter or ghee and lemon juice when cooked. Serve immediately

Turkey Wings and Brussels Sprouts

Turkey wings and brussels sprouts

Turkey wings are so easy to prepare and are absolutely out of this world delicious! Toughest part is finding them! I cook them for a long time; this gets the fat out and makes the skin extra crispy. I added the sprouts midway and they soaked up that fat for the perfect low carb/high fat dinner!

Preheat oven to 425 and bake, skin side up, for ½ hour. Lower oven to 375. Flip wings and cook 45 minutes. Turn again—skin side up and cook another 45 minutes, or until skin looks nice and golden browned.

Cut ends of sprouts, and cut in half. Add brussels sprouts for last 45 minutes, turning once. Salt and pepper to taste.