The Life In Ketosis

06/10/2025

Enjoy all the savory and delicious flavors of a classic egg roll without the carbs! This one-pan meal is quick, easy, and packed with flavor, making it a perfect weeknight dinner for anyone on a keto or low-carb diet.
Preparation time: 10 minutes Cooking Time: 20 minutes Servings: 2-3
Ingredients:
• 1 lb. ground beef (80/20 or 85/15 works well)
• 1 tbsp avocado oil
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 4 cups shredded coleslaw mix (or shredded cabbage and carrots)
• ¼ cup coconut aminos (or tamari/low-sodium soy sauce)
• 2 tsp toasted sesame oil
• 1 tsp sea salt
• ¼ tsp black pepper
• ¼ cup sliced green onions, for garnish
Instructions:
1. Sauté Aromatics: Heat the avocado oil in a large skillet or wok over medium-high heat. Once shimmering, add the minced garlic and grated ginger. Sauté for about 30-60 seconds until fragrant, being careful not to burn the garlic.
2. Brown the Beef: Add the ground beef to the skillet. Use a spatula to break it apart and cook for 8-10 minutes, or until it is fully browned and cooked through. Drain any excess grease if desired.
3. Season: Season the cooked beef with the sea salt and black pepper, and stir to combine.
4. Wilt the Slaw: Reduce the heat to medium, add the shredded coleslaw mix and the coconut aminos to the skillet. Stir everything together and cook for 5-7 minutes, or until the cabbage has softened to your desired tenderness.
5. Finishing Touches: Remove the skillet from the heat. Drizzle the toasted sesame oil over the mixture and stir to combine.
6. Serve: Serve warm, garnished generously with fresh sliced green onions.
Optional Variations:
• Protein: Swap the ground beef for ground pork, turkey, or chicken.
• Spice it Up: Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes with the coconut aminos for a spicy kick.
• Extra Veggies: Feel free to add other low-carb vegetables like sliced mushrooms, diced bell peppers, or bean sprouts.

Enjoy all the savory and delicious flavors of a classic egg roll without the carbs! This one-pan meal is quick, easy, and packed with flavor, making it a perfec

05/10/2025

This creamy and cheesy zucchini gratin gets a delicious kick from pepper jack cheese. It's a perfect low-carb comfort food side dish that pairs wonderfully with roasted chicken, steak, or fish.
Preparation Time: 15 minutes Cooking Time: 45-50 minutes Servings: 8
Ingredients:
• 4 cups zucchini, thinly sliced (about 2-3 medium zucchini)
• 1 small yellow onion, thinly sliced
• Salt and black pepper, to taste
• 1½ cups shredded pepper jack cheese
• ½ cup heavy whipping cream
• 2 tbsp. butter
• ½ tsp. garlic powder
• ¼ tsp. xanthan gum
Directions:
1. Preheat and Prep: Preheat your oven to 375∘F (190∘C). Lightly grease a 9x9-inch baking dish.
2. Make the Cream Sauce: In a microwave-safe bowl, combine the heavy whipping cream, butter, garlic powder, and xanthan gum. Microwave on high for 60 seconds, or until the butter is completely melted. Whisk the mixture vigorously until it is smooth and slightly thickened.
3. Assemble the First Layer: Arrange one-third of the sliced zucchini and onion in an even layer at the bottom of the prepared baking dish. Season generously with salt and pepper, then sprinkle with ½ cup of the shredded pepper jack cheese.
4. Repeat Layers: Create a second layer using another third of the zucchini and onion, season again, and top with another ½ cup of cheese. Repeat for a third and final layer with the remaining zucchini, onion, seasoning, and cheese.
5. Add Sauce and Bake: Pour the cream sauce evenly over the entire gratin.
6. Bake: Place the dish in the preheated oven and bake for 45 minutes, or until the top is golden brown and the sauce is bubbly.
7. Rest and Serve: Remove the gratin from the oven and let it rest for at least 5-10 minutes. This allows it to set, making it easier to serve.
Pro-Tips:
• Avoid a Watery Gratin: Zucchini holds a lot of water. For a thicker, creamier result, you can "sweat" the zucchini slices beforehand. Simply toss them with a teaspoon of salt, let them sit in a colander for 20-30 minutes, and then pat them dry with a paper towel before layering.
• Even Slices: Using a mandoline slicer will ensure your zucchini and onion slices are uniform in thickness, which helps them cook more evenly.
• Variations: Feel free to use a different cheese like sharp cheddar or Gruyère if you don't want the spice. You can also add other low-carb vegetables like sliced mushrooms or bell peppers.
Nutrition Information:
(Approximate values per serving)
• Calories: 140
• Carbohydrates: 3.9g
• Protein: 5.5g

This creamy and cheesy zucchini gratin gets a delicious kick from pepper jack cheese. It's a perfect low-carb comfort food side dish that pairs wonderfully with

04/10/2025

Enjoy a quick and incredibly flavorful keto meal with this Chinese-inspired pork belly and Brussels sprouts bowl. Crispy, savory pork belly meets tender-crisp sprouts in a simple yet delicious sauce, ready in just 20 minutes.
• Preparation Time: 5 minutes
• Cooking Time: 15 minutes
• Servings: 4
Ingredients
• 141 pounds (approx. 570g) pork belly, cut into 1-inch cubes
• 1 pound (approx. 450g) Brussels sprouts, trimmed and halved
• 3 oz (6 Tbsp) butter, unsalted
• 2 cloves garlic, minced
• 21 leek, white and light green parts only, thinly sliced for garnish
For the Sauce:
• 2 Tbsp tamari soy sauce (or coconut aminos)
• 1 Tbsp rice vinegar
• Salt and black pepper, to taste
Directions
1. Crisp the Pork Belly: Place the pork belly cubes in a large, cold skillet or wok. Turn the heat to medium-high. Cook for 8-10 minutes, turning occasionally, until the pork is golden brown and crispy on all sides and the fat has rendered.
2. Sauté the Aromatics: Use a slotted spoon to remove the crispy pork from the skillet and set it aside on a plate. Drain off all but 2 tablespoons of the rendered pork fat. Add the butter to the skillet and allow it to melt. Add the minced garlic and cook for 30 seconds until fragrant.
3. Cook the Brussels Sprouts: Add the halved Brussels sprouts to the skillet. Stir to coat them in the fat and cook for 5-7 minutes, stirring occasionally, until they are tender-crisp and have a nice char.
4. Combine and Finish: Return the cooked pork belly to the pan with the Brussels sprouts. In a small bowl, whisk together the tamari and rice vinegar, then pour the mixture into the skillet. Toss everything to coat well and let the sauce bubble and reduce for about one minute.
5. Serve: Season with salt and pepper to your taste. Divide the pork and Brussels sprouts among four bowls and top generously with the fresh, sliced leek.
Nutrition Information
(Approximate values per serving)
• Calories: 993
• Fat: 95g
• Protein: 25g
• Total Carbohydrates: 7g
• Fiber: 3g
• Net Carbohydrates: 4g
(Note: The protein content in the original recipe was likely a miscalculation for the entire dish. This revised estimate reflects a more typical value for one serving.)

Enjoy a quick and incredibly flavorful keto meal with this Chinese-inspired pork belly and Brussels sprouts bowl. Crispy, savory pork belly meets tender-crisp s

03/10/2025

This quick and flavourful keto recipe delivers a rich, restaurant-quality meal in under 30 minutes. Tender chicken breasts are pan-seared and smothered in a decadent cream sauce packed with garlic, sun-dried tomatoes, and fresh spinach. It's a perfect one-pan dinner for any night of the week.
Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 4
Ingredients:
• 4 boneless, skinless chicken breasts (about 6 oz / 170g each)
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp salt
• 2 tbsp butter
• 2 cloves fresh garlic, minced
• 1 cup heavy cream
• ½ cup sun-dried tomatoes, drained and julienned
• 2 cups fresh spinach (packed)
• Freshly ground black pepper, to taste
• (Optional) Fresh parsley, chopped for garnish
Instructions:
1. Season the Chicken: In a small bowl, combine the garlic powder, paprika, and salt. Pat the chicken breasts dry with a paper towel and season both sides generously with the spice mixture.
2. Cook the Chicken: Melt the butter in a large skillet or frying pan over medium-high heat. Place the seasoned chicken breasts in the hot pan. Cook for 5-7 minutes on each side, until golden brown and cooked through (the internal temperature should reach 165∘F or 74∘C). Remove the chicken from the skillet and set it aside on a plate.
3. Start the Sauce: Reduce the heat to medium. Add the minced fresh garlic to the same skillet and sauté for about 30-60 seconds until fragrant. Be careful not to let it burn.
4. Build the Cream Sauce: Pour the heavy cream into the skillet, scraping up any browned bits from the bottom of the pan. Stir in the sun-dried tomatoes and bring the sauce to a gentle simmer. Cook for 2-3 minutes, allowing it to thicken slightly.
5. Wilt the Spinach: Add the fresh spinach to the sauce. Stir continuously until the spinach has completely wilted, which should take about 2-3 minutes. Season the sauce with black pepper to your liking.
6. Combine and Serve: Return the cooked chicken breasts to the skillet, nestling them into the creamy sauce. Spoon some of the sauce over the top of the chicken and let it heat through for one more minute. Garnish with fresh parsley if desired, and serve immediately.
Serving Suggestions:
This dish pairs beautifully with:
• Cauliflower rice
• Zucchini noodles (zoodles)
• Steamed asparagus or broccoli
• A fresh green salad
Approximate Nutrition per Serving:
(Note: The nutritional information in the original recipe was inaccurate. This is a more realistic estimate.)
• Net Carbohydrates: 9g
• Fat: 38g
• Protein: 53g
• Calories: 590 kcal

02/10/2025

A cheesy, savory, and satisfying side dish that gives you all the flavor of a loaded baked potato without the carbs. This keto-friendly recipe is quick to assemble and packed with bacon and cheddar goodness.
• Preparation Time: 15 minutes
• Cooking Time: 20 minutes
• Servings: 4
Ingredients
• 1 medium head of cauliflower (about 4-5 cups once riced)
• 1 lb (450g) bacon, chopped
• 1 cup (4 oz / 113g) shredded sharp cheddar cheese
• ½ cup fresh chives, chopped
• 2 tablespoons reserved bacon grease (from cooking)
• Salt and freshly ground black pepper to taste
• Optional Topping: Sour cream or Greek yogurt
Instructions
1. Prepare the Cauliflower:
oWash and thoroughly dry the head of cauliflower. Remove the leaves and core.
oCut the cauliflower into small florets.
oTo "rice" the cauliflower, you can either grate the florets on a box grater or pulse them in a food processor until they reach a rice-like consistency. Be careful not to over-process, or it will become mushy. (Pro Tip: Many grocery stores sell pre-riced cauliflower to save time.)
2. Cook the Bacon:
oPlace the chopped bacon in a large skillet or frying pan over medium heat.
oCook, stirring occasionally, until the bacon is brown and crispy, about 10-12 minutes.
oUsing a slotted spoon, transfer the crispy bacon pieces to a paper towel-lined plate to drain.
oPour the rendered bacon grease into a heatproof container, reserving at least 2 tablespoons for cooking the cauliflower rice.
3. Cook the Cauliflower Rice:
oWipe out the skillet if needed, then return it to medium heat. Add the 2 tablespoons of reserved bacon grease.
oOnce the grease is shimmering, add the riced cauliflower to the skillet. Season with salt and pepper.
oSauté the cauliflower, stirring frequently, for 5-7 minutes, until it becomes tender but still has a slight bite.
4. Combine and Serve:
oReduce the heat to low. Add the shredded cheddar cheese, about ¾ of the cooked bacon, and half of the chopped chives to the skillet with the cauliflower.
oStir gently until the cheese is completely melted and everything is well combined.
oTransfer the loaded cauliflower rice to a serving bowl. Top with the remaining crispy bacon and fresh chives.
oServe immediately, with a dollop of sour cream on top if desired.
Chef's Notes & Variations
• Cheese: Feel free to mix it up! A blend of cheddar and Monterey Jack works well, or try adding a bit of smoked gouda for extra flavor.
• Spice it Up: For a little heat, add a pinch of red pepper flakes or some chopped jalapeños when you sauté the cauliflower.
• Add-ins: A ½ teaspoon of garlic powder or onion powder added with the salt and pepper can enhance the flavor.
• Avoid Soggy Cauliflower: The key is to not overcook it. Sautéing is the best method to keep it from getting watery, which can happen in the microwave.
Estimated Nutrition Per Serving
(Please note this is an approximation. Actual values may vary based on specific ingredients.)
• Calories: ~590 kcal
• Fat: ~48 g
• Protein: ~35 g
• Total Carbohydrates: ~8 g
• Fiber: ~3 g
• Net Carbohydrates: ~5 g

A cheesy, savory, and satisfying side dish that gives you all the flavor of a loaded baked potato without the carbs. This keto-friendly recipe is quick to assem

01/10/2025

A delicious and simple low-carb quiche, perfect for a savory breakfast, lunch, or dinner. Squeezing the moisture from the zucchini is the key to a firm, flavorful result.
Preparation Time: 10 minutes Cooking Time: 35-40 minutes Servings: 6
Ingredients
• 8 large Eggs
• 1 cup shredded Zucchini (from about 1 medium zucchini)
• 1 cup cooked Ham, diced
• 1 cup shredded Cheddar or Swiss Cheese
• ½ cup Heavy Cream
• 1 tsp. Dijon Mustard
• ½ tsp. Salt (or to taste)
• ¼ tsp. Black Pepper (or to taste)
Directions
1. Preheat and Prepare: Preheat your oven to 375∘F (190∘C). Lightly grease a 9-inch pie plate.
2. Prepare the Zucchini: Shred the zucchini. Place it in a clean kitchen towel or several paper towels and squeeze firmly to remove as much excess moisture as possible. This is a crucial step to prevent a watery quiche.
3. Assemble the Filling: Spread the drained zucchini, diced ham, and shredded cheese evenly across the bottom of the prepared pie plate.
4. Make the Custard: In a medium bowl, whisk the eggs until they are smooth. Whisk in the heavy cream, Dijon mustard, salt, and pepper until everything is well combined.
5. Bake: Carefully pour the egg mixture over the ingredients in the pie plate. Bake for 35 to 40 minutes, or until the center is just set and a knife inserted near the middle comes out clean. The top should be lightly golden brown.
6. Rest and Serve: Remove the quiche from the oven and let it cool for at least 10 minutes before slicing. This allows the quiche to set properly, making it easier to serve.
Nutrition Information
Approximate values per serving:
• Calories: 313 kcal
• Fat: 25g
• Protein: 20g
• Total Carbohydrates: 3g
• Net Carbohydrates: 2g
Disclaimer: Nutritional information is an estimate and may vary depending on the specific ingredients used.

29/09/2025

Preparation Time: 10 Minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
• 4 Chicken Breast
• 1 tsp. Red Pepper Flakes
• 1 tbsp. Cilantro
• 2 tbsp. Lime Juice
• 1 cup Chicken Broth
• ¼ cup Onion
• 1 tbsp. Olive Oil
• ½ cup Heavy Cream
Directions:
1. Preheat skillet and place it over a moderate temperature. Season the chicken breast. Throw into the skillet and cook for 8 minutes on each side. Set aside
2. Stir in the onion and cook them for a minute then mix in cilantro, pepper flakes, lime juice, and the chicken broth.
3. Boil for 10 minutes. Whisk in your heavy cream and add in the chicken to coat.
Nutrition:
20g Fats
6g Carbohydrates
30g Proteins

26/09/2025

Preparation Time: 20 Minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
• 2 lbs. Chicken Wings
• 1 tsp. Cajun Spice
• 2 tsp. Smoked Paprika
• ½ tsp. Turmeric
• 2 tsp. Baking Powder
Directions:
1. Prep the stove to 400 F. Dry chicken wings with a paper towel.
2. Mix all of the seasonings along with the baking powder. Toss the chicken wings in and coat evenly. Put on a wire rack that is placed over your baking tray.
3. Cook for 30 minutes. Pull out from the oven and flip to bake the other side for 30 minutes.
4. Take it out and set aside. Serve.
Nutrition:
7g Fats
1g Carbohydrates
60g Proteins

26/09/2025

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
• 1 lb. Chicken Breast
• 2 Avocados
• 2 Garlic Cloves
• 3 tbsp. Lime Juice
• 1/3 cup Onion
• 1 Jalapeno Pepper
• 1 tbsp. Cilantro
Directions
1. Set oven to 400 F. Line cooking sheet with foil. Layer the chicken breast up with some olive oil before seasoning.
2. Situate onto cooking sheet and put into the oven for 20 minutes. Let it cool and shred. Combine everything into a bowl and mash the avocado. Season well!
Nutrition:
20g Fats
4g Carbohydrates
25g Protein

24/09/2025

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 8
Ingredients:
• 2 lbs. Ground beef
• 2 tbsp. Taco seasoning
• 8 oz. cheddar cheese
• 1 cup Salsa
• 16 oz. Cottage cheese
Directions:
1. Heat the oven to 400° Fahrenheit.
2. Combine the taco seasoning and ground meat in a casserole dish. Bake for 20 minutes.
3. Combine the salsa and both kinds of cheese. Set aside.
4. Drain away the cooking juices from the meat.
5. Mash the meat into small pieces.
6. Sprinkle with cheese. Bake in the oven for 20.
Nutrition:
45g Protein
18g Fats
367 Calories

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: • 2 lbs. Ground beef • 2 tbsp. Taco seasoning • 8 oz. cheddar c

21/09/2025

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
- 1 lb. Ground beef
- ½ cup Salsa
- 2 cups cabbage
- 2 tsp. Chili powder
- ¾ cup cheese
Directions:
- Brown the beef and drain the fat. Pour in the salsa, cabbage, and seasoning.
- Cover and lower the heat. Simmer for 12 minutes using medium heat.
- Once softened, remove it from the heat and mix in the cheese.
- Top with green onions.
Nutrition:
30g Protein
21g Fats
325 Calories

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 lb. Ground beef ½ cup Salsa 2 cups cabbage

19/09/2025

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients:
• ½ cup Marinara sauce
• 1 Low-carb pita
• 2 oz. Cheddar cheese
• 14 Pepperoni slices
• 1 oz. Roasted red peppers
Directions:
1. Set oven to 450º Fahrenheit.
2. Slice the pita in half and place onto a foil-lined baking tray. Rub with a bit of oil and toast for 2 minutes.
3. Pour the sauce over the bread. Sprinkle using the cheese and other toppings. Bake for 5 minutes.
Nutrition:
13g Protein
19g Fats
250 Calories