Low-carb recipes

lowcarb low-carbohydrate low carbohydrate

LC Breads Pancakes tortillas

Low Carbohydrate bread Substitute

It looks like a bread, it tastes like a bread and I use it as a bread The recipe has been refined to the point where it is quite workable. It's quick to make,(5 minutes to mix, 40 minutes to cook, 2 minutes to clean up and two days to eat), it's very filling and it's LOW CARB...You can toast it, you can make sandwiches with it, sliced thin you can use it as a pizza base...If you did it with HC bread you can do it with this and not feel guilty...


Mix well and put into non stick 220mmX110mm meatloaf tin (I line mine with baking paper)...Cook in preheated oven at 190deg for 40-45 minutes...Turn out to cool on wire rack...ENJOY...I store mine in a paper towel lined plastic container in the fridge...Sliced about 7mm to 8mm thick, it holds together well because of the cheese...This receipe will keep you regular too which is a problem when low carbing...

Note 1.. For the fibre mix I use

I premix and store the above ingredients in a large plastic container and is enough for about 10 loaves...

Wheat Free Low Carb Flax Bread

Category: Breads

Description: This bread is similar in size and shape to focaccia bread and is packed with flaxmeal fiber. I cut the loaf into 16 small pieces and use 1 toasted piece, sliced in half width wise and spread with almond butter to eat with the majority of my supplements. 1/16th of the recipe should supply: 131 cal 10g flaxseed fat 0.69 NET CARBS 8g fiber You can cut the pieces into larger regular bread-sized pieces and have a sandwich!


Preparation: Whisk dry ingredients together; add wet ingredients and mix well. Let batter sit for 3 minutes. Use silpat non-stick pad on large baking sheet. Spread bread dough into a large oval in the middle of the pan, spreading dough to approximately 1" thick. Bake 350 degrees for 20-25 minutes.

Spinach bread

To your taste add...

Spinach Bread 2

Puree eggs, flax, oat bran and salt and pepper in a blender or food processor, add spinach a handful at a time and process until well blended. May use an immersion blender mixing all in a bowl. Blend until all the spinach has broken down with no large chunks remaining. It should resemble pancake batter. Let stand 5 minutes. Cook on griddle. Use 1/4 cup batter for each, spreading out into a circle with the back of a spoon. Makes 9 breads that are 5 inch diameter. When bubbles form on one side turn and cook other side. Place on a cookie sheet and allow to cool. Store in refrigerator.

Mix it all together.

Grease a square pan for thick bread or a rectangle pan for thinner bread. I make mine in a rectangle pan for the thinner looking bread. Now, the trick is to really grease your pan well with butter, then with pam or it will not come out. bake at 400 for 15 minutes or until firm. Let cool and using a spatula go around the edges and start to pry it up. It will be a little hard at first but then it will get easier once you get the sides started. It will come out in one piece. I cut in half twice and make two sandwiches. I toast them on the stove and add provolone, ham, turkey and grill it like a grilled cheese. Serve with mayo and mustard and wow, you must try

Flax Bread

Mix together and put in the microwave and for 3 minutes.

This makes a fairly close textured bread that tastes to me like wholemeal bread.

You could add Parmesan or some herbs.

English Muffins

adapted from a recipe by Bruce Fife, N.D.

Makes five muffins



Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Gluten-Free Wraps/Tortillas

Makes two wraps


Herbs and spices, to taste

Preparation: Preheat oven to 375 degrees Fahrenheit.

Mix together dry ingredients. Whisk together wet ingredients in a separate bowl. Beat wet ingredients into dry ingredients vigorously with a mixer or whisk. Divide batter into two sticky masses. Drop in balls on to a greased cookie sheet or silicone baking mat. Press a piece of plastic wrap over dough balls. Flatten rounds with hand, and use a rolling pin over the plastic wrap until dough is 1/8 inch thickness. Peel off plastic wrap and smooth over any bubbles with fingertips. Bake at 375 degrees for 8 minutes. Let wraps rest on silicone mat until lukewarm to the touch, then carefully run a sharp spatula around the bottom to unstick. Let cool completely and store between sheets of paper towel in a plastic baggie on the countertop.

If you over bake the wraps, there will be dry crispy spots on them. If you under bake them, they will be doughy on the inside. The key is the make sure the dough is spread evenly, with the thickness uniform throughout. It might take a couple of tries because of variations in oven temperatures. Hopefully it won't take you as many failed batches as it did me. I blew through a lot of ingredients testing out these puppies!

~4g net carbs per wrap

Low Carb Pancakes

Makes 2 medium flapjacks. Serves 1.


Banana Bread Muffins

Makes 10 muffins


Preparation: Preheat oven to 350 degrees Fahrenheit.

Beat butter with erythritol until fluffy, about 2-3 minutes. Beat in vanilla. Add eggs one at a time, beating for 30 seconds after each addition. Combine coconut flour with baking powder, cinnamon, stevia, and salt, and beat into batter until there are no lumps. Beat in mashed banana. Fold in nuts, reserving a couple tablespoons for sprinkling the tops. Pour batter almost up the top of greased muffin papers (the shiny tins work best), and top with nuts. Bake 35 minutes, covering the muffins with a sheet of foil after the 30 minute mark. Let cool in pans for 5-10 minutes, then remove and let muffins finish cooling on a wire rack. When completely cooled, transfer to an airtight container. Store at room temperature for 24 hours, then move to the refrigerator.

~5.5g net carbs per muffin of a recipe

Blueberry Crunch Top Muffins

Makes 12 muffins


For Crunch Topping (optional):

Preparation: Preheat oven to 350 degrees Fahrenheit.

Mash together the ingredients for the topping with a fork, then stick it in the freezer while you make the muffins. Whisk together wet ingredients plus the erythritol in one bowl. Stir together the dry ingredients in a different bowl. Add the wet to the dry ingredients, whisking until incorporated. Coat berries with a light dusting of oat flour (to keep them from sinking), and gently fold 3/4 of them into the batter. Fill muffin cups 3/4 of the way full, and sprinkle remaining berries over the tops. Pinch off bits of the cold topping, dropping them over the tops of the muffins. Bake for 25 to 30 minutes, or until puffed and golden brown. Let cool until lukewarm, then turn muffins out of the silicone muffin cups (if using) so the tops are facing down. After completely cooled, store in baggies or tupperware with paper towels.

~3.5 grams net carbs per muffin (using bluberries)


Insalata Caprese Salad (Traditional)

16 oz fresh mozzarella cheese sliced about 1/4 inch thick

4 large vine ripened tomatoes sliced about 1/4 inch thick

2 oz fresh basil leaves

3 tablespoons extra virgin olive oil

Balsamic Vinaigrette to taste ( this contains sugars - better to use plain vinager )

salt to taste 

Freshly ground black pepper to taste

On a large platter, arrange tomato slices, mozzarella slices, and basil leaves in a circular pattern alternating and overlapping them. Drizzle olive oil over salad and son with salt and pepper. (To make an individual salad stack a tomato slice, mozzarella slice, and basil leaf on top of each other and repeat. Then drizzle with olive oil, balsalmic vinagirette and son with salt and pepper.) Insalata Caprese should never be allowed to sit in the oil for an extended amount of time and become soggy and all ingredients MUST be fresh.


Insalata Caprese Salad (Tossed)

Freshly ground black pepper to taste

In a bowl combine mozzarella pearls, cherry tomatoes, and torn basil leaves. Drizzle olive oil and balsamic vinaigrette over salad and son with salt and pepper. Insalata Caprese should never be allowed to sit in the oil for an extended amount of time and become soggy and all ingredients MUST be fresh.


Oatmeal/coconut cookies

These have some carbs - I use them pre-workout to dose 20G

Ginger Bread Cake


bake in greased pan for about an hour.

Chocolate Treats

Chocolate Treats

Fondue - swiss

about 5 servings

Melt in microwave -
Try with Cheddar - Colby

Pumpkin Pie



Sugar Cookies


Sweetener options:


Preparation: Whisk together dry ingredients excluding the erythritol and xylitol. Cream xylitol, erythritol, and butter together until fluffy and smooth. Beat in egg yolk and vanilla. Beat in dry ingredients until dough comes together, then shape the dough into two balls. Wrap dough balls in plastic wrap and chill for at least 1 hour. The dough won’t hold together as well if it isn’t chilled long enough. Roll out dough between two sheets of wax paper or parchment paper, peeling off the top sheet and flipping the dough over on to the other sheet as you roll it out. Flipping the dough and peeling off the top sheet every time you roll the dough with your rolling pin a few strokes ensures that the sheet of dough won’t stick to the paper. Once dough it rolled to 1/8“ thickness, cut it into shapes with cookie cutters and bake them on an insulted cookie sheet lined with parchment paper or a silicone baking mat. Bake cookies at 325 degrees for 13-15 minutes, or until the edges barely brown. Let cookies cook on sheet one minute, then transfer them to a wire rack to cool down completely. To ensure that moisture doesn’t form underneath the rack, prop it up on top of a couple of drinking glasses! I read about this trick and have used it ever since to avoid soggy cookie bottoms. Store cookies in the freezer between sheets of wax paper. Keep cookies frozen and eat straight from the freezer for the best taste and texture.

Carrot Cake

Makes 18 mini muffins or a small (~3 x 6") loaf


Optional Add-Ins:

Preparation: Preheat oven to 350 degrees Fahrenheit.

For a small loaf cake, prepare a 3" by 6" aluminum loaf pan (disposable kind from the supermarket is fine) by lightly oiling the sides with your fingers. You can use EVOO cooking spray, or a bit of coconut oil on your finger to do this. Place a small rectangle of parchment paper or wax paper in the bottom of the pan. Dust the bottom and sides of the pan with a sprinkling of oat flour to ensure the cake can "climb" as it bakes. Turn and shake the pan with your hands to coat the sides evenly.

If you are making the carrot cake as mini muffins, I highly recommend you get some silicone mini muffin cups. Mine are made by Wilson, and they come in a set of 12. You can find them at Michael's, Bed, Bath and Beyond, or possibly a store like Home Goods. Otherwise, the carrot muffins will be just as tasty, but will stick to the paper wrappers. If you are using paper mini muffin cups, spray them with some EVOO cooking spray. Spoon batter into cups with a regular spoon (a teaspoon), filling them almost to the top. If you only have one mini muffin pan, you can make 2 regular-sized muffins with the extra batter. Use paper cups in this pan as well, and use the 2 center wells to keep the pan evenly heated.

Sift coconut flour, gently spoon into measuring cup, and level with a knife. Add coconut flour to a mixing bowl along with oat flour, xanthan gum, cinnamon, baking powder, and stevia. Add pecan meal if you are using it. Whisk together dry ingredients to get rid of any lumps. Grate carrots, measure them by packing them gently into your measuring cups, and transfer shreds into a clean tea towel. Fold the tea towel over the shredded carrot several times. Wrap the tea towel-carrot package in a larger hand towel. Press down on the whole bundle to get the moisture out of the grated carrot. I recommend stepping on the bundle several times to use all of your body weight to extract the water from the carrots (fun for the whole family!). Unfold the towels to expose the dried carrot shreds.

To get less visible carrot pieces in the cake, use a blender in preparing the batter. Add eggs, oil, vanilla, and molasses to a blender. Spoon erythritol, xylitol, and salt into blender. Add 1/2 of the carrot shreds, and blend briefly until the mixture is smooth. Add this wet mixture to the dry mix, and whisk it together. Fold in the second half of the carrot shreds. Fold in nuts, if using. Pour batter into prepared pan, and bake as directed.

If you don't have a blender, or don't want to use one, you can use a hand mixer. The texture of the cake will just have more visible carrot pieces in it. Beat the wet ingredients together for a minute using your hand mixer. Add the dry ingredients to the wet, and beat the batter until it is smooth. Then, stir in the grated carrot with your spatula. Fold in nuts. Pour batter into prepared pan, and bake as directed.

If you are making a loaf, bake it for 50 minutes. If you are making mini muffins, bake for 22 minutes. If you are baking regular sized muffins, bake for 25 minutes.

Let carrot cake rest in pan until it is cool enough to touch, then transfer to a paper towel-lined cooling rack. When cake is completely cooled, transfer it to a tupperware container or zip top bag, and store on the counter for as long as 24 hours. Refrigerate it for longer storage. This cake tastes best at room temperature.

Cream Cheese Frosting (New and Improved)

Makes a little over 1 cup


Preparation: Powder erythritol and xylitol together in a coffee grinder until very finely ground. Leave cream cheese and butter out on counter to come to room temperature. Cube butter with knife (doesn't have to be exact) and add to bowl along with cream cheese. Beat together with a hand mixer until smooth. Add in erythritol and xylitol mixture along with the vanilla. Beat until smooth and fluffy (30 seconds to one minute), until erythritol and xylitol are dissolved and no longer gritty feeling. Beat in coconut milk powder. Add stevia, taste, and make adjustments as necessary.

Toasted Coconut Cream Pie

Serves 10


baked and cooled

Preparation: For Crust: Preheat oven to 350 degrees Fahrenheit.

Add all crust ingredients except butter to a food processor. Process mixture with short pulses, then process at high power until texture is very fine. Don't worry if the mixture is a bit clumpy from the oils in the nuts and coconut heating up. Melt butter in microwave for a few seconds, then add to mixture. Mix together with a fork, then pat dough into a round ball. Press dough into the bottom of a 10 inch aluminum pie plate. Bake for 12 minutes. Place pie plate on a wire rack or pie stand and cool crust completely. Put crust in the freezer or refrigerator to speed the cooling process while you prepare the filling.

Dissolve gelatin in 1/3 cup cold almond milk. In a different bowl, separate the eggs. Add 1/2 cup erythritol to the yolks, and whisk it in until its incorporated. Heat the half and half in a saucepan over low heat until you see bubbles at the edges. Add 1/3 of a cup or so of the heated half and half to the yolk/erythritol mixture and whisk quickly. Then, add the yolk mixture back to the pan and cook over low heat until slightly thickened. This process takes about 10 minutes. Be sure to whisk constantly so you don't get lumps! Remove the thickened mixture from the stove and pour through a strainer into a bowl. Add the gelatin to the heated yolk mixture and whisk it in until it is incorporated. Whisk in stevia and 1 cup of the toasted coconut. Put filling into a bowl, and refrigerate it until it becomes firm. It should thicken up in about a half hour.

In a separate bowl, add egg whites plus a tiny pinch of salt and a bit of cream of tarter if desired. With an electric mixer, beat the whites until stiff peaks form. Remove cooled filling from the fridge, and gently fold egg whites into the yolk mixture. It is fine if there are a few streaks of egg white - it's more important not to break down the light and fluffy consistency. In a separate bowl, whip cream until stiff peaks form. Beat in the vanilla. Fold whipped cream into yolk/egg white mixture. Spoon the filling into the cooled pie crust, smoothing the top over with your spatula. There should be 1/2 cup of filling extra. I like to put it in a separate serving glass for a "preview" tasting of the pie. ;) Sprinkle the toasted coconut all over the top of the pie. Refrigerate pie for at least 4 hours before serving.

~8g net carbs, 270 calories per 1/10th of a recipe

Yellow Cupcakes

Makes 12 cupcakes


Preparation: Preheat oven to 350 degrees Fahrenheit.

Rise beans in a fine mesh sieve and shake off the water. Blend beans with the eggs, vanilla, and salt. In a large mixing bowl, cream softened butter and sweetener until light and fluffy. Beat in pureed mixture. Measure out the coconut flour like you would cocoa powder, by spooning it straight from the bag, packing it down a bit, and sweeping the top of the spoon level. Add to the batter along with the rest of the dry ingredients, and whip together for another minute or two until fluffy. Spoon batter into paper liners sprayed with extra virgin olive oil spray. I use a 1/4 cup measure to distribute batter. Fill cupcake liners a little more than 3/4 way full. Rap muffin pan on the counter a few times to pop any air bubbles. Bake cupcakes for 25 minutes, or until springy to the touch. I set my oven to 325 degrees because it runs hot, but 350 degrees should be just right for accurate, calibrated ovens. The cupcakes will be golden brown around the edges. Let cupcakes sit for 24 hours, so that all of the bean flavor disappears. This is important, really! Hide them from yourself if you must (just don't forget about 'em!). Enjoy your moist cupcakes with absolutely no beany taste.

~4g net carbs per 1/12th of a recipe, using erythritol

Sugar-Free Buttercream Frosting

Makes enough to frost 3-6 cupcakes


Preparation: Step by step photos for making a swiss meringue buttercream icing can be found here.

Whisk egg white together with xylitol in a stainless steel bowl set over a small saucepan full of water. You don't want the bottom of the bowl to touch the water. Set heat to medium-low to bring water to a simmer. Whisk egg white with xylitol 3-5 minutes, or until xylitol is completely dissolved. Dip clean fingers into egg white mixture, and pinch for any undissolved granules. Mixture will appear white and foamy. Remove steel bowl from water, and beat egg white mixture until it has about doubled in volume, and is room temperature (cool to the touch). Beat in vanilla and salt. Add chunks of softened butter or shortening, one at a time, beating for 3-5 minutes until mixture is smooth and no longer curdled. Beat in a tiny pinch of stevia and taste for sweetness, making adjustments if necessary. Don't fret if your buttercream doesn't look smooth for awhile--it will eventually come together!

If after incorporating the butter the icing is too "loose" and soupy, sit the mixing bowl in an ice bath to cool, or stick the bowl into the freezer for a few minutes, and try beating again. If the mixture is chunky like cottage cheese, heat the bowl over the simmering water again and try beating until it comes together into a smooth icing. Use a spatula to smooth out the consistency. Finally, if you think the frosting tastes too "greasy," trying cutting back the butter by one or two tablespoons. Leave out the stevia. It will be considerably sweeter, though.

Transfer frosting to a piping bag, or just spread directly on cupcakes. To revive refrigerated frosting, microwave it for 5-8 seconds, and stir around bowl with a spatula until smooth and creamy again. Or whip until fluffy with beaters.

~0-26g net carbs per batch of frosting, depending on how you count xylitol

Low-Carb Oatmeal Cookies

  1. Preheat oven to 350’F
  2. With an electric mixer, beat together the coconut oil, butter, & Splenda until well combined, creamy, and fluffy.
  3. Beat in the molasses and eggs, combining well, followed by the ground almonds, protein powder, salt, and baking soda, scraping down the sides of the bowl a few times and making sure the ingredients are well combined.
  4. Beat in the cinnamon, rolled oats, and pecans.
  5. Spray a cookie sheet with non-stick cooking spray (or use parchment paper), and drop dough onto it by the scant tablespoonful, leaving plenty of room for spreading. (I have the best luck if I have re-chilled the dough prior to baking). Bake for 10 minutes, or until golden. Transfer the cookies carefully to wire racks to cool.

The cookies are pretty crumbly. I freeze them in small batches to keep them firm until ready to eat. Plus, I think they taste better frozen!

Yield: About 5 dozen fabulously delicious cookies. Each has 3 grams carbohydrate, a trace of fiber, and 4 grams of protein.

Grain-Free Coconut Cupcakes

Makes 20 mini cupcakes


Preparation: Preheat oven to 325 degrees Fahrenheit.

With a Magic Bullet or food processor, grind shredded coconut into a fine, powdery meal. Scoop almond flour into measuring cup, and pack it in firmly with your hands, like you're measuring brown sugar. Sweep it level. Add to coconut and the rest of the dry ingredients. Melt butter, and beat in eggs, vanilla extract, and coconut milk. Add dry ingredients into wet ingredients, and beat together for a couple of minutes. Line a mini muffin pan with mini muffin papers, and spray with extra virgin olive oil spray. Alternatively, grease mini muffin wells very well with coconut oil. Pour batter almost to the top of mini muffin cups. Rap muffin tin gently on the counter to pop air bubbles. Bake for 18-20 minutes, until springy and firm to the touch. You might have to bake these longer since my oven in this apartment runs hot. Remove cakes from muffin tins as soon as they are cool to the touch, and cool on a wire rack. Dip cakes into glaze. Serve at room temperature.

~1.1g net carbs per mini cake (unglazed) ~1.3g net carbs per mini cake (glazed)

Coconut Milk Glaze

Whisk together coconut milk, and sift in coconut flour. Whisk in coconut flour until no lumps remain, then add a pinch of salt, and sweeteners. Taste and adjust sweetness level if necessary. Dip cakes into glaze and sprinkle with unsweetened coconut. ~3.5g net carbs for the whole batch of glaze

Coconut Flour Pound Cake

Makes 12 hearty slices


Preparation: Preheat oven to 325°F.

Grease a 9×5-inch loaf pan, and line the bottom of the loaf pan with a cut rectangle of parchment paper. Grease pan and paper with coconut oil or extra virgin olive oil spray. Sift coconut flour, lightly spoon into cup, and even with the sweep of a knife to measure out the proper quantity. Whisk in the rest of the dry ingredients. In a large bowl, cream the butter and cream cheese together for a minute. Beat in sweetener, and cream for a couple more minutes until light and fluffy. Mix in the eggs, and alternately add the wet ingredients and dry ingredients (except the lemon zest) until combined. Beat in the zest. Pour loaf pan almost to the brim with batter. You may have a bit of batter leftover, which can be baked in a mini muffin pan.

Bake for 90 minutes, covering with tin foil after the first half hour if the top is already golden brown. Bake until a toothpick inserted in the center of cake comes out clean, and the center looks completely set. Let cake cool for at least 2 hours, preferably OVERNIGHT, in pan. Invert cake on to a cooling rack and let cool completely, or else just tip it out of the pan and rest it on its side until cool. This cake tastes MUCH better the next day. Serve at room temperature, and store individual slices in the fridge.

~9g net carbs per 1/12th of a recipe (using honey) ~6g net carbs per 1/12th of a recipe (using erythritol)

Simple Nourishing Gingerbread Cookies

Makes about 25 cookies, depending on the size of your cookie cutters


Preparation: Preheat oven to 275 (yes, 275) degrees Fahrenheit.

Melt butter and mix with honey, molasses, and vanilla until smooth. Add dry ingredients. Dough will be soft and sticky. Cut out two long pieces of parchment paper. Roll dough to 1/8th of an inch thickness (or thinner) sandwiched in between pieces of parchment paper. Peel off top sheet of parchment and flip dough from bottom sheet to the top sheet so that dough has been peeled off of both sheets of parchment, ensuring that it will be easier to transfer to cookie sheet. Cut out shapes with cookie cutters and peel away bits of dough around cut outs, or flip cut outs onto cookie sheet lined with parchment. Bake for 18 minutes. Let cool completely for about 10 minutes or so before moving to a work surface. Decorate with piped cream cheese frosting and bits of chopped raisins and dried apricots.

Simple Cream Cheese Frosting

Leave cream cheese at room temperature for 30 minutes. Powder erythritol in coffee grinder or Magic Bullet. Beat together cream cheese, vanilla, and erythritol for 1 to 2 minutes, or until very smooth and erythritol has mostly dissolved. Mix in stevia starting with 1/16 of a teaspoon, taste, and adjust sweetness level if necessary. Spoon frosting into separate bowls, and beat in drops of food coloring, wiping off the beaters after each color has been mixed. Transfer colored frosting into zip top bags and snip off the corners. Use immediately.

~1.6g net carbs per 1/25th of the cookie recipe

~13g carbs for the whole batch of frosting

Raspberry Lemon Swirl Bars

Makes eight bars


Shortbread crust:

-1 tablespoon erythritol or xylitol
-1/4 teaspoon pure stevia extract (NuNaturals is the best!)


Raspberry Swirl:

Preparation: Soften butter for shortbread. Powder erythritol in coffee grinder or blender. Cream butter and erythritol together, then work in flours and gums with a fork until thoroughly combined. Add a pinch of salt and stevia. You want it to be a bit sweeter from the stevia than you can stand it, because some of the stevia's sweetness breaks down under heat. Press or spread into an 8" by 4" loaf pan lined with buttered parchment. Bake at 350 degrees until lightly browned, 15-20 minutes. Let crust cool while you prepare the filling. Stick it in the freezer to speed the process.

Powder erythritol. Beat erythritol with eggs, lemon juice, and zest. Add gums. Add a pinch of salt and stevia to taste. Pour over shortbread crust.

Puree raspberries with lemon juice and erythritol. Strain through a mesh colander, pushing the puree through with a spatula, if you don't want seeds in your bars. Drop raspberry puree onto lemon filling in different spots and swirl with the spatula. Dot batter with fresh raspberries if desired. Bake for 20 minutes or until just set. I left the center of mine slightly jiggly, and it firmed up after cooling.

~3.75g net carbs per bar!

If making into chunks, pour into a pan lined with parchment and spread flat. Chill until firm, then chop into chunks.

~2g net carbs per 1/8th of a recipe

Nutty Apple Crisp

Makes 10-12 servings


For ALL NATURAL sweetening, use all three of the following:
-6 tablespoons erythritol
-Pure stevia extract, to taste
-1/2 teaspoon blackstrap molasses

Preparation: Peel and slice apples and chayotes, tossing apples in a bowl with 2 tablespoons lemon juice and placing chayotes in a microwave safe dish. Add the other 2 tablespoons of lemon juice, water, and 3 tablespoons of the erythritol to the chayotes, stirring the squash around to coat. Microwave for 12-14 minutes on high or until fork tender, stirring half way through the cooking process. Remove from microwave and let cool. Taste and add additional sweeteners to the chayotes if necessary. You want them to be as sweet as the apples.

Preheat oven to 375 degrees Fahrenheit.

Mix dry ingredients in a bowl. Melt butter in the microwave until liquified. Whisk in erythritol, blackstrap molasses, and vanilla extract. Mix with dry ingredients until crumbly. Taste and add additional sweetener to the topping if necessary. Add chayotes to bowl of apples and fold in xanthan gum thoroughly. Butter a baking dish, and fill it with layered chayote and apple slices. Sprinkle with crumb topping. Bake uncovered for 30-40 minutes, or until crisp is bubbly and browned. Crisp the top under the broiler setting for a few minutes if necessary. Let cool for 10 minutes. This is best eaten fresh, so make a small batch if you have to!

~5.5 grams net carbs per serving

Apple Butter

Make 3 quarts of unsweetened apple sauce. Use apples that are naturally sweet, never use Granny Smith apples. Always use a mixture of apples. I prefer a mix of Pinova/Pinata apples and another sweet apple like a Jonagold. Wash the apples. Core, slice, and peel the apples. Put enough water on the bottom of a stockpot to prevent the apples from burning or sticking to the bottom. Add the prepared apples to the pot, put a lid on the pot and turn the heat on high. Once it starts steaming turn the heat down to medium high until the apples are soft. Pour the contents of the stockpot into a colander to drain excess water. Run the apples through a sieve or a food mill then cook over medium heat for three to five minutes. Add the applesauce to the slow cooker. Add the spices and sugar and mix thoroughly. Cover the slow cooker loosely, take a pair of wooden chopsticks and lay them across the top of the slow cooker parallel and about two thirds of the way out from the center. Then put the lid on these supports so that it covers the pot and keeps the spatters under control but allows steam to escape. Set the slow cooker to high for the first hour then turn it down to low and leave it to cook for 6 to 18 hours depending on how thick you like it.


Makes: 1 1/4 cups

Heat all ingredients over low heat, stirring constantly (microwave works best), until the cheese is melted. Serve warm with pork rinds.

LC Pizza



Mix the cheeses, eggs, garlic powder and basil well.

Line a double layer cookie sheet with parchment paper. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible. Bake at 500º 5 minutes in convection [sic - should be called forced air] turn over on to second hollow cookie sheet lined with parchment and cook for 5 more min.

Put sauce all the way to the edge - all edge should have some sauce - keeps edge from burning. Add toppings. Back in oven - look for browning of toppings to tell if cooked.

Makes 8 servings Can be frozen

If you don't have a convection oven, You may need to sauté your mushrooms, peppers and other vegetable toppings before using because the pizza will only be baked briefly with the toppings on.


Dietary contents Crust only

Per Serving: 176 Calories; 14g Fat; 12g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carb

Topped with 1/4 cup pizza sauce, 4 ounces mozzarella cheese, pepperoni, 1/2 cup cooked Italian sausage, 4 ounces mushrooms, 1/4 cup green peppers: Per Serving: 271 Calories; 21g Fat; 18g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs

Deep-Dish Pizza Crust



Heat the oven to 350° F. 1) Be sure the cream cheese is at about room temperature. Using a regular blender, food processor, or (my preferred) stick blender, mix the egg and cream cheese until well blended. Add the salt and spices and blend again.

2) Spread cheese in bottom of well-buttered 9X13 pan. I often use an Italian blend such as Trader Joe's Quattro Formaggio. Pour egg mixture over the cheese, and bake for 22-25 minutes, or until the top is browning.

3) Remove from oven, add pizza toppings, and bake until done - about another 10-15 minutes.

Makes 8 servings.

Nutritional Information: Each serving has 1.5 grams effective carbohydrate plus 11 grams protein, and 179 calories.

Cauliflower Pizza Crust Pizza

This is very tasty - low carb, easy to make. Just shop for some lc pizza sauce.

pizza or alfredo sauce toppings - veggies galore if you are so inclined mozzarella cheese

took frozen cauliflower and microwaved it as per package directions. Then I let cool slightly, shredded with a cheese grater and measured out the cup.

Preheat oven to 450 degrees farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted. calories: 434 fat: 25 g carbs: 8 (net), 13 if counting all fiber: 5 g protein: 41 g

Per serving, that's only 109 calories and 2 net carbs!

Meat pin Wheel

 * You can also substitute different vegetables in and maybe substitute the ranch dressing mix for Italian dressing mix or another dressing mix? The dressing mixes are just spices/flavor and usually don't have sugar in them. 



Thickener - replaces starch

Thickener replaces cereal


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