https://kizios.com/keto-diet-for-beginners-step-by-step/

Keto Easy Recipes, 4593 Small Street, New York, NY, Florida City, FL (2025)

10/31/2025

Keto Blueberry Cheesecake Mousse
🧈 Ingredients (Serves 4)
Cheesecake Mousse

8 oz cream cheese, softened

1 cup heavy whipping cream

¼ cup powdered erythritol (or monk fruit sweetener)

1 tsp vanilla extract

1 tsp lemon juice (optional, for tang)

Blueberry Swirl

½ cup fresh or frozen blueberries

1 tbsp water

1 tbsp powdered erythritol

½ tsp lemon zest (optional)

👩‍🍳 Instructions
1. Make the Blueberry Compote

In a small saucepan, combine blueberries, water, and sweetener.

Cook over medium heat for 5–7 minutes, stirring occasionally, until the blueberries burst and the sauce thickens slightly.

Stir in lemon zest if using.

Let it cool completely before using.

2. Make the Cheesecake Mousse

In a large mixing bowl, beat cream cheese with a hand mixer until smooth.

Add sweetener, vanilla, and lemon juice, then beat again.

In a separate bowl, whip heavy cream until stiff peaks form.

Gently fold the whipped cream into the cream cheese mixture until fluffy and combined.

3. Assemble the Parfaits

Spoon some mousse into serving glasses.

Add a swirl of blueberry compote.

Repeat layers and finish with a small dollop of whipped cream and a few blueberries on top.

Chill for at least 30 minutes before serving.

10/31/2025

Keto Soft Dinner Rolls
🧈 Ingredients (Makes 10–12 rolls)
Dry Ingredients

1 ½ cups mozzarella cheese, shredded

2 oz cream cheese

1 ½ cups blanched almond flour

1 tbsp baking powder

1 tbsp powdered erythritol (optional, for a hint of sweetness)

¼ tsp salt

Wet Ingredients

2 large eggs (room temperature)

1 tsp apple cider vinegar (helps the rolls rise better)

Optional Topping

1 tbsp melted butter (for brushing after baking)

Sprinkle of sea salt or garlic powder, if desired

👩‍🍳 Instructions
1. Preheat the Oven

Preheat to 375°F (190°C).

Line a baking sheet or 9x9 pan with parchment paper.

2. Melt the Cheeses

In a microwave-safe bowl, combine mozzarella and cream cheese.

Microwave for 45 seconds, stir, then heat another 30–45 seconds until melted and smooth.

Stir thoroughly to combine.

3. Mix the Dough

In a separate bowl, whisk together almond flour, baking powder, erythritol, and salt.

Add the dry ingredients to the melted cheese mixture.

Add eggs and vinegar, and mix with a spatula or your hands until a smooth dough forms.
(If sticky, chill in the fridge for 10–15 minutes.)

4. Shape the Rolls

Divide dough into 10–12 equal portions.

Roll into balls or shape into squares (like in your photo) and place on the baking pan.

Space them slightly apart — they’ll puff a bit during baking.

5. Bake

Bake for 15–18 minutes, or until golden brown on top.

Brush immediately with melted butter for that glossy finish.

10/31/2025

Do you journal your keto journey or progress?

10/31/2025

Keto Crispy Chicken Bites (Sweet & Spicy Sauce)
Ingredients
For the Chicken

1 ½ lbs chicken breast (cut into bite-size cubes)

1 tsp salt

½ tsp black pepper

2 large eggs (beaten)

1 cup almond flour (or crushed pork rinds for extra crunch)

½ cup grated Parmesan cheese

1 tsp garlic powder

½ tsp paprika

2 tbsp avocado oil (or olive oil) for frying

For the Sauce

2 tbsp soy sauce or coconut aminos (for gluten-free)

2 tbsp apple cider vinegar

2 tbsp sugar-free ketchup or tomato paste

3 tbsp allulose or monk fruit sweetener

1 tsp garlic, minced

½ tsp crushed red pepper (optional for spice)

½ tsp xanthan gum (optional, for thickening)

Instructions
1. Prep the Chicken

Season the chicken pieces with salt and pepper.

Dip each piece into the beaten eggs.

In a shallow bowl, mix almond flour, Parmesan, garlic powder, and paprika.

Dredge chicken pieces in this mixture to coat well.

2. Cook the Chicken

Heat avocado oil in a large nonstick pan over medium heat.

Add chicken pieces and fry for 2–3 minutes per side until golden brown and cooked through.

Remove and set on paper towels to drain.

3. Make the Sauce

In a small saucepan, mix soy sauce, vinegar, sweetener, ketchup, garlic, and red pepper.

Bring to a simmer for 2–3 minutes until slightly thickened.

(Optional) Add a pinch of xanthan gum and whisk for a glossy, sticky finish.

4. Combine

Toss the cooked chicken in the sauce until fully coated.

Garnish with sesame seeds or green onions.

10/31/2025

Keto Pumpkin Pecan Bread (Mini Loaves)
🧈 Ingredients (Makes 6 mini loaves or 1 regular loaf)
Dry Ingredients

1 ½ cups blanched almond flour

¼ cup coconut flour

1 ½ tsp baking powder

½ tsp baking soda

1 tbsp pumpkin pie spice

½ tsp cinnamon

¼ tsp salt

Wet Ingredients

1 cup pumpkin puree (unsweetened)

3 large eggs

⅓ cup melted butter or coconut oil

½ cup powdered erythritol (or monk fruit blend)

1 tsp vanilla extract

Topping

¼ cup chopped pecans

Optional: a sprinkle of cinnamon and erythritol before baking

👩‍🍳 Instructions
1. Preheat the Oven

Preheat to 350°F (175°C).

Grease your mini loaf pan (or line with parchment).

2. Mix the Batter

In a bowl, whisk together almond flour, coconut flour, baking powder, baking soda, spices, and salt.

In another bowl, mix pumpkin puree, eggs, melted butter, sweetener, and vanilla until smooth.

Combine wet and dry ingredients. Stir until well mixed — batter will be thick but spreadable.

3. Fill and Top

Spoon batter evenly into mini loaf cavities (or one large loaf pan).

Sprinkle chopped pecans over each loaf and press them gently into the batter.

4. Bake

Bake for 25–30 minutes (mini loaves) or 45–50 minutes (full loaf), until golden and a toothpick comes out clean.

Cool in pan for 10 minutes, then transfer to a rack to finish cooling.

5. Optional Glaze

Mix 2 tbsp powdered erythritol, 1 tsp heavy cream, and a few drops vanilla extract — drizzle over cooled loaves for a sweet finish.

10/31/2025

Keto Blueberry Scones (Glazed)
🧈 Ingredients (Makes 8 scones)
Scone Dough

2 cups blanched almond flour

¼ cup coconut flour

¼ cup powdered erythritol (or monk fruit sweetener)

2 tsp baking powder

¼ tsp salt

⅓ cup cold butter, cubed

2 large eggs

1 tsp vanilla extract

¼ cup heavy cream (or coconut cream for dairy-free)

½ cup fresh or frozen blueberries

Glaze

¼ cup powdered erythritol

2 tbsp heavy cream

½ tsp vanilla extract

👩‍🍳 Instructions
1. Preheat & Prep

Preheat oven to 350°F (175°C).

Line a baking sheet with parchment paper.

2. Make the Dough

In a large bowl, mix almond flour, coconut flour, sweetener, baking powder, and salt.

Cut in cold butter using a fork or pastry cutter until crumbly.

In another bowl, whisk eggs, vanilla, and cream.

Add the wet ingredients to the dry ingredients and mix until a thick dough forms.

Gently fold in blueberries.

3. Shape the Scones

On the prepared baking sheet, form the dough into a circle about 1 inch thick.

Cut into 8 wedges or shape into round biscuits like the photo.

Space them slightly apart.

4. Bake

Bake for 18–22 minutes, until golden brown on the edges.

Let them cool for 10–15 minutes before glazing.

5. Make the Glaze

In a small bowl, whisk erythritol, cream, and vanilla until smooth.

Drizzle or brush glaze over the warm scones.

10/31/2025

Keto Spicy Beef Soup
🧂 Ingredients (Serves 6)

1 lb ground beef (80/20 preferred)

1 tbsp olive oil or butter

1 cup green bell pepper, chopped

1 cup red bell pepper, chopped

1 small onion, diced

2 cloves garlic, minced

1 (14 oz) can diced tomatoes (no sugar added)

3 cups beef broth (low sodium)

1 cup cauliflower rice (fresh or frozen)

2 tbsp tomato paste

2 tsp chili powder

1 tsp cumin

1 tsp paprika

½ tsp oregano

½ tsp salt, or to taste

¼ tsp black pepper

Juice of ½ lime (plus extra slices for serving)

Optional: ¼ tsp cayenne pepper for heat

👩‍🍳 Instructions

Brown the Beef

Heat a large pot over medium heat and add olive oil.

Add ground beef, season with salt and pepper, and cook until browned (about 5–7 minutes).

Drain any excess grease.

Sauté Vegetables

Add onion, garlic, and bell peppers.

Cook until softened (about 3–4 minutes).

Add Seasonings & Tomatoes

Stir in chili powder, cumin, paprika, oregano, and tomato paste.

Mix well for 1–2 minutes to let the spices bloom.

Add diced tomatoes and beef broth.

Add Cauliflower Rice

Stir in cauliflower rice (this replaces regular rice, keeping it keto).

Bring to a boil, then reduce heat and simmer for 15–20 minutes, until flavors blend.

Finish & Serve

Stir in lime juice just before serving.

Garnish with fresh cilantro, avocado slices, or shredded cheese if desired.

10/31/2025

How do you stay positive when progress slows down?

10/31/2025

Keto Sesame Bread Recipe
Ingredients

Dry Ingredients:

2 cups almond flour (superfine)

¼ cup coconut flour

2 tsp baking powder

½ tsp salt

2 tbsp sesame seeds (plus more for topping)

Wet Ingredients:

8 large eggs (room temperature)

½ cup melted butter or coconut oil

¼ cup unsweetened almond milk (or water)

1 tsp apple cider vinegar

Optional Add-ins:

1 tbsp psyllium husk powder (for extra structure)

1 tbsp erythritol (for a slightly sweet, bakery-style flavor)

Instructions
1. Preheat and Prepare

Preheat your oven to 350°F (175°C).

Line a loaf pan (8x4 or 9x5 inches) with parchment paper.

2. Mix Dry Ingredients

In a large bowl, whisk together:

Almond flour, coconut flour, baking powder, salt, and (optional) psyllium husk.

3. Combine Wet Ingredients

In another bowl, beat the eggs until frothy.
Then add:

Melted butter (or coconut oil), almond milk, and apple cider vinegar.
Mix until smooth.

4. Combine and Mix

Gradually add the dry mixture into the wet ingredients.

Stir well until a thick batter forms (it should look more like cake batter than dough).
If it’s too thick, add 1–2 tbsp more almond milk.

5. Pour and Top

Pour batter into the prepared loaf pan.

Smooth the top and sprinkle sesame seeds evenly over it.

6. Bake

Bake for 45–55 minutes, until golden brown and a toothpick comes out clean from the center.

Let the bread cool in the pan for 10–15 minutes, then remove to a wire rack to cool completely.

Storage

Room temp: up to 3 days (wrapped tightly)

Fridge: up to 7 days

Freezer: slice and freeze for up to 2 months — toast directly from frozen!

10/30/2025

Keto Cabbage Beef Soup
🧂 Ingredients (Serves 6)

1 lb ground beef (80/20 or lean, your choice)

3 cups green cabbage, chopped

1 cup celery, chopped

1 cup zucchini, diced (optional)

1 cup green bell pepper, chopped

1 small onion, diced

2 cloves garlic, minced

2 cups diced tomatoes (no added sugar)

4 cups beef broth (low-sodium or homemade)

2 tbsp tomato paste

1 tsp smoked paprika

1 tsp Italian seasoning

½ tsp salt (to taste)

¼ tsp black pepper

1 tbsp olive oil or butter

👩‍🍳 Instructions

Cook the Ground Beef

In a large pot or Dutch oven, heat olive oil over medium heat.

Add ground beef and cook until browned.

Drain excess fat if necessary.

Add Aromatics

Stir in onion and garlic, sauté for 2–3 minutes until fragrant.

Add Vegetables

Add cabbage, celery, bell pepper, and zucchini.

Stir to combine and cook for another 3–4 minutes.

Add Liquids and Seasoning

Pour in beef broth, tomatoes, and tomato paste.

Stir in paprika, Italian seasoning, salt, and pepper.

Simmer

Bring to a boil, then reduce to a simmer.

Cover and cook for 25–30 minutes, until the cabbage is tender and flavors are blended.

Serve

Taste and adjust seasoning.

Serve hot — optionally topped with a sprinkle of Parmesan cheese or a dollop of sour cream.

10/30/2025

Keto Chocolate Chip Cookies (Soft & Chewy Style)
🧈 Ingredients (Makes 10–12 cookies)

1 ½ cups blanched almond flour

¼ cup unsalted butter, softened (or coconut oil for dairy-free)

¼ cup powdered erythritol (or monk fruit sweetener)

2 tbsp brown erythritol (optional, adds deeper flavor)

1 large egg

1 tsp vanilla extract

¼ tsp baking soda

¼ tsp salt

½ cup sugar-free chocolate chips (like Lily’s or ChocZero)

👩‍🍳 Instructions

Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.

Cream butter and sweetener:
In a bowl, beat together butter and erythritol until light and fluffy. Add egg and vanilla extract, and mix until combined.

Add dry ingredients:
Stir in almond flour, baking soda, and salt until a dough forms. Fold in chocolate chips.

Shape the cookies:
Roll the dough into 1½ inch balls and place them on the baking sheet.
Gently flatten the tops (they don’t spread much during baking).

Bake:
Bake for 10–12 minutes, until edges are golden and centers look slightly underbaked.
(They’ll firm up as they cool.)

Cool:
Let them cool on the pan for 10 minutes, then transfer to a rack.
For the gooey look from your photo, enjoy while still warm! 😋

10/30/2025

Keto Cucumber Tomato Salad
🧂 Ingredients (Serves 4)

1 ½ cups cherry or grape tomatoes, halved

1 ½ cups cucumber, sliced or diced

¼ cup red onion, finely chopped

2 tbsp olive oil (extra virgin preferred)

1 tbsp apple cider vinegar or red wine vinegar

½ tsp dried dill (or 1 tbsp fresh dill, chopped)

½ tsp garlic powder (optional)

Salt and pepper, to taste

Optional: ¼ cup feta cheese or mozzarella pearls for extra flavor

Optional garnish: fresh parsley or basil leaves

👩‍🍳 Instructions

Prep the Vegetables

Slice the cucumbers and cut cherry tomatoes in half.

Finely chop the red onion.

Make the Dressing

In a small bowl, whisk together olive oil, vinegar, dill, salt, pepper, and garlic powder.

Assemble the Salad

Combine cucumbers, tomatoes, and onions in a large bowl.

Pour the dressing over and toss until evenly coated.

Add Cheese (Optional)

Stir in feta or mozzarella if desired.

Chill & Serve

Refrigerate for 20–30 minutes before serving to allow flavors to blend.

Keto Easy Recipes

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/31/2025

10/30/2025

10/30/2025

10/30/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category