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

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

12/13/2025

Keto Garlic Cheese “Bread”

So simple, so cheesy, and unbelievably yummy!

Ingredients

2 cups shredded mozzarella

1 cup shredded cheddar

3 eggs

Salt & pepper to taste

Italian seasoning to taste

2 tbsp minced garlic

Parmesan cheese (for topping)

Garlic salt (for topping)

Directions

Preheat oven
Set your oven to 400°F.

Prep your pan
Line a lipped baking sheet with parchment paper.

Mix the base
In a bowl, combine:

Mozzarella

Cheddar

Eggs

Minced garlic

Salt, pepper, and Italian seasoning
(Hold off on the Parmesan and garlic salt — those go on later.)

Spread and bake
Pour the mixture onto the parchment-lined pan and smooth it with a spatula.
Bake for 15–20 minutes, or until the cheese begins to brown.

Add toppings & bake again
Remove from the oven and slide the parchment sheet onto a flat pan or cutting board — this makes slicing easier.
Sprinkle with Parmesan and garlic salt (or more minced garlic, if you prefer).
Return to the oven for about 10 more minutes, or until it reaches your ideal level of golden-brown deliciousness.

Slice & serve
Cut into breadsticks and serve with low-carb / no-sugar-added marinara.

ENJOY!!

12/13/2025

Jalapeño Popper Chaffles

Crispy, cheesy, spicy, and absolutely delicious — these chaffles taste just like a jalapeño popper in waffle form! Perfect for breakfast, lunch, or a low-carb snack.

Ingredients

2 thin slices of bacon, cooked and crumbled

1 large egg

½ cup shredded cheddar cheese

¼ cup almond flour

¼ tsp baking powder

1 small jalapeño, diced (use more if you like extra heat!)

Optional toppings:

Cream cheese

Everything bagel seasoning

Instructions

Mix the batter:
In a bowl, stir together the egg, cheddar, almond flour, baking powder, jalapeño, and bacon until well combined.

Cook the chaffle:
Preheat your waffle maker (Dash mini works great).
For extra crunch, sprinkle a little cheddar directly onto the waffle maker before adding the batter.
Cook for 3–4 minutes, or until golden and crispy.

Top & enjoy:
Spread cream cheese over the warm chaffle and sprinkle with everything bagel seasoning. Serve hot!

Nutrition (per chaffle, without toppings):

Carbs: 4g

Fiber: 1.5g

Net Carbs: 2.5g

Protein: 14.7g

Fat: 19.2g

Calories: ~243

12/13/2025

Dairy-Free Chocolate “Ice Cream” (Ninja Creami)

This simple 4-ingredient recipe tastes just like real ice cream — rich, creamy, and completely dairy free!

Ingredients (Makes 1 Pint)

1 can full-fat unsweetened coconut milk

1 tsp vanilla extract

1/3 cup monk fruit sweetener

2 tbsp Ghirardelli 100% unsweetened cocoa powder

Instructions

In a mixing bowl, whisk together all ingredients until smooth and fully combined.

Pour the mixture into your Ninja Creami pint container.

Freeze for 24 hours.

After freezing, place the pint into the Ninja Creami and run the Ice Cream cycle.

If needed, respin once or add a splash of coconut milk for extra creaminess.

12/13/2025

Avocado Chicken Enchiladas (Keto-Friendly)

A delicious, low-carb twist on classic enchiladas using homemade avocado “tortillas.”

🥑 Avocado Tortilla Chips (Tortillas)
Ingredients

3 ripe avocados

1½ cups grated Parmesan

½ tsp garlic powder

½ tsp cumin

½ tsp black pepper

½ tsp salt (adjust to taste)

⅛ tsp cayenne

½ tsp lemon juice

¼–½ cup chopped cilantro

Instructions

Preheat oven to 325°F.

In a bowl, mash all ingredients together—similar to making guacamole without tomatoes or onion. Taste and adjust seasoning.

Line two baking sheets with parchment paper. Spread half the mixture on each sheet as thinly as possible.

Bake 18–20 minutes, until set.

Remove from oven and use a bowl or round cutter to cut 4 tortillas. (Snack on the leftover crispy edges!)

Carefully lift each tortilla, flip, and return to the oven for another 5 minutes.

Set aside to cool while preparing the filling.

🍗 Chicken Enchilada Filling
Ingredients

3–4 chicken thighs (about 3 cups chopped)

1⅓ cups enchilada sauce (El Paso brand used)

1 tbsp olive oil

1 onion, diced

¼ cup chopped cilantro

2 cloves garlic, minced

1 tsp cumin

2 tsp chili powder

⅛ tsp cayenne

1 cup cheddar cheese

1 cup Monterey Jack cheese

Sour cream (for topping)

Pico de gallo (store-bought or homemade)

Extra cilantro for garnish

Instructions

Preheat oven to 350°F.

Season the chicken (Montreal Chicken Seasoning recommended). Grill or cook as desired, then chop and set aside.

In a large skillet, heat olive oil and sauté onion, garlic, and cilantro until softened.

Add chopped chicken, 1 cup enchilada sauce, and all seasonings. Mix well and simmer 5 minutes.

Spoon about ½ cup of filling into each avocado tortilla.

Gently roll and place seam-side down in a baking dish.

Top with shredded cheddar + Monterey Jack.

Drizzle remaining enchilada sauce over each enchilada and add pico de gallo.

Bake 15 minutes, until cheese is melted.

Drizzle sour cream over the top and bake 5 more minutes.

Garnish with fresh cilantro and serve warm.

12/13/2025

Is your family supportive of your keto lifestyle?

12/13/2025

Keto Skillet Cheese-Stuffed Flatbread

Crispy on the outside, molten and stretchy on the inside — totally low-carb and wheat-free.

⭐ Ingredients (All Keto-Friendly)
A) Dough

1 ½ cups shredded low-moisture mozzarella

2 oz cream cheese

1 cup almond flour

1 tbsp coconut flour

1 egg

½ tsp baking powder

½ tsp salt

B) Cheese Filling

Choose one or mix several for maximum melt:

1 cup shredded mozzarella (for stretch)

½ cup provolone or gouda (for smooth melt)

¼ cup cream cheese (for richness)

Optional add-ins:

Garlic powder

Italian herbs

Chili flakes

C) Finishing

1 tbsp butter, melted (for brushing)

Parmesan sprinkle (optional)

🥣 Instructions
1. Make the Dough

Microwave the mozzarella and cream cheese together for 45–60 seconds, stirring until melted.

Add almond flour, coconut flour, egg, baking powder, and salt.

Knead until a smooth dough forms.

Texture fixes:

Too sticky → add 1–2 tsp almond flour

Too firm → warm in microwave for 10 seconds

2. Prepare the Cheese Filling

Mix your chosen cheeses in a bowl.
Add herbs or garlic if you want extra flavor.
Form the cheese mixture into a compact mound so it fits neatly inside the flatbread.

3. Assemble the Stuffed Flatbread

Divide dough into two equal balls.

Roll each one between parchment into an 8–9 inch circle.

Place the cheese mound in the center of the first circle.

Lay the second circle on top and seal the edges firmly.

Optional: lightly score the top in a grid — this gives those beautiful browned square marks.

4. Cook in a Skillet

Heat a non-stick skillet over medium-low heat with a thin layer of butter or oil.

Cook the flatbread:

6–8 minutes on the first side until golden

Flip carefully

6–8 minutes on the second side

It will puff slightly as the cheese melts inside.

5. Finish & Serve

Brush the top with melted butter

Slice into wedges while hot for that perfect melty cheese pull

12/13/2025

Mini Keto “Krispy Kreme” Doughnuts 🍩 (Low Carb & Delicious!)
Ingredients
Donut Batter

2 eggs (separated)

½ cup almond flour

¼ cup keto-friendly protein powder

¼ cup Swerve (or preferred sweetener)

2 Tbsp coconut flour

¼ tsp salt

2 oz cream cheese, softened

2 tsp baking powder

1 tsp vanilla extract

½ cup unsweetened coconut or almond milk

Vanilla Glaze

¼ cup grass-fed butter

¼ cup Swerve (granulated or powdered)

½ cup heavy whipping cream

1 tsp vanilla extract

Chocolate Glaze

½ cup sugar-free chocolate chips

1 tsp coconut oil

1 Tbsp Swerve

¼ tsp pink Himalayan salt

Instructions
1. Prepare the Vanilla Glaze

Melt butter in a small saucepan.

Add Swerve and stir until dissolved.

Pour in heavy cream and vanilla; continue stirring over medium heat for about 5 minutes.

Remove from heat and let cool completely before glazing.

2. Make the Donuts
Preheat oven: 350°F

(Or use a mini donut maker if you have one.)

Mix the Batter

Separate the eggs; beat egg whites until stiff peaks form. Set aside.

In another bowl, mix all dry ingredients together: almond flour, coconut flour, protein powder, Swerve, salt, and baking powder.

Add softened cream cheese, vanilla, egg yolks, and almond/coconut milk. Stir until combined.

Gently fold the stiff egg whites into the batter until the color and texture are uniform—don’t overmix.

Bake

Spray donut pan with coconut oil spray.

Fill each mold about ⅔ full.

Bake for 14–16 minutes, or until lightly golden.

Cool in the pan for 5 minutes, then transfer to a rack to finish cooling.

3. Glaze the Donuts
For vanilla glaze:

Dip cooled donuts lightly or drizzle on top. Let sit so the glaze can set.

For chocolate glaze:

Melt chocolate chips with coconut oil in the microwave (15–20 sec intervals).

Stir in Swerve and salt.

Dip the donuts or drizzle over the top.

12/13/2025

Keto Sushi Bowl 🍤🥑🍚 (with Homemade Yum Yum Sauce)

A simple, flavorful bowl packed with shrimp, veggies, and creamy sauce—perfect for a quick lunch or meal prep!

Ingredients
For the Bowl

Cauliflower rice

Zucchini, sliced

Shrimp (peeled & deveined)

1 avocado, sliced

Yum Yum Sauce (recipe below)

Yum Yum Sauce

1 cup mayonnaise

2 tbsp ketchup

1 tbsp + 1 tsp powdered monk fruit sweetener

1 tbsp unseasoned rice vinegar

1 tbsp melted salted butter

2 tsp sriracha (optional, for heat)

1½ tsp garlic powder

½ tsp onion powder

½ tsp paprika

Water, added 1 tsp at a time until you reach your desired consistency

Instructions
Prepare the Bowl Components

Cauliflower Rice:
Microwave until warm and fluffy.

Zucchini:
Sauté in butter until tender.

Shrimp:

Season to your liking.

Toss with a little olive oil.

Air fry at 350°F for 12 minutes, shaking halfway through.

Assemble:
Add cauliflower rice to your bowl, top with sautéed zucchini, cooked shrimp, and sliced avocado.

Make the Yum Yum Sauce

Mix all sauce ingredients in a bowl.

Add water slowly, adjusting until the sauce is smooth and drizzle-ready.

Finish

Drizzle generously over your sushi bowl and enjoy!

12/13/2025

Refreshing Mini Cucumber Salad 🥒🍅🧀

A crisp, flavorful, single-serving salad that’s perfect for a light lunch, snack, or side dish!

Ingredients

2–3 mini cucumbers, sliced

6–8 grape tomatoes, halved

2 thin slices red onion, diced

1/3 red bell pepper, diced

½ cup feta cheese (or more—never too much!)

1 ampule MCZt 1.4.3 enriched coconut oil

Italian seasoning, to taste

Instructions

Add sliced cucumbers, tomatoes, onion, red pepper, and feta to a bowl.

Drizzle with enriched coconut oil.

Sprinkle with Italian seasoning.

Mix well until everything is coated.

Enjoy immediately or chill for extra refreshment!

12/13/2025

Do you keep your kitchen stocked with keto ingredients only?

12/13/2025

Keto Bread Pudding

Rich, warm, custardy, and completely low-carb — the perfect comfort dessert!

🔸 Ingredients
For the Bread Pudding

4–5 cups cubed keto bread
(homemade keto brioche, 90-sec bread, or store-bought low-carb bread)

4 large eggs

1 ½ cups heavy cream

½ cup unsweetened almond milk

½ cup erythritol or monk fruit sweetener

2 tsp vanilla extract

1 tsp cinnamon

¼ tsp nutmeg (optional)

2 tbsp melted butter

Optional mix-ins: sugar-free chocolate chips, pecans, or berries

For the Keto Vanilla Sauce (optional but AMAZING)

½ cup heavy cream

2 tbsp butter

2–3 tbsp powdered erythritol

½ tsp vanilla extract

👩‍🍳 Instructions
1. Prep the Bread

Cut keto bread into cubes and lightly toast them in the oven (350°F for 5–7 minutes) to dry them out.
This helps the pudding stay custardy, not soggy.

2. Make the Custard

In a bowl, whisk together:

Eggs

Heavy cream

Almond milk

Sweetener

Vanilla

Cinnamon + nutmeg

Pour in the melted butter and whisk again.

3. Assemble

Place the toasted bread cubes into a greased baking dish.
Pour the custard mixture evenly over the bread, pressing lightly so each piece absorbs the liquid.

Let sit 5–10 minutes.

4. Bake

Bake at 350°F (175°C) for 35–45 minutes, or until:

The top is golden and crisp

The center is set but still soft

(Your photos show PERFECT doneness!)

5. Make the Vanilla Sauce

Heat cream, butter, and sweetener in a small pot over medium-low heat.
Simmer 3–4 minutes until slightly thickened.
Stir in vanilla.

Pour warm sauce over warm bread pudding.

🍽 Serve

Scoop into bowls and drizzle with extra sauce.
The contrast of crispy top + custardy center = unbelievable.

🔥 Optional Add-Ins

Sugar-free chocolate chunks

Cinnamon swirl

Chopped pecans or walnuts

A splash of bourbon extract for “holiday custard” vibes

💗 Enjoy!

12/13/2025

Avocado Chicken Salad — So Good Even the Kids Love It! 🥑🥓🍗

This easy, protein-packed salad is always a hit! Creamy avocado, tender chicken, crispy bacon, and a bright lemon dressing come together for a dish that’s satisfying, keto-friendly, and totally irresistible. Even my 8-year-old approves!

Ingredients
Salad

2 large cooked chicken breasts, shredded or chopped

2 large avocados, peeled, pitted, and diced

6 oz lean bacon, cooked and chopped

¼ cup chives or green onions, chopped

2 Tbsp fresh dill, chopped (adjust to taste)

Optional add-ins:

2 hard-boiled eggs, halved or quartered

Diced cucumber (remove seeds for extra crunch)

½–¾ cup pepitas or sunflower seeds (adds crunch + protein)

Lemon Dressing

3 Tbsp freshly squeezed lemon juice

3 Tbsp extra virgin olive oil

1 tsp sea salt (or to taste)

⅛ tsp black pepper

Instructions

Prep the chicken: Dice or shred cooked chicken breast and add it to a large mixing bowl. (Rotisserie chicken from Costco works great, or use well-drained canned chicken.)

Add the avocado: Chop avocados into bite-sized pieces and gently fold into the bowl.

Mix in veggies & bacon: Add the chives, bacon, and dill. Include any optional add-ins you like.

Make the dressing: Whisk together lemon juice, olive oil, salt, and pepper.

Combine: Drizzle dressing over the salad and toss gently to coat.

Serve: Enjoy as-is, or plate with sliced hard-boiled eggs for even more protein.

Notes

Cost to make: $10–$12

Easy, fresh, and perfect for keto or low-carb meals

Crunch options: pepitas, sunflower seeds, or cucumbers

Great for meal prep — just add avocado right before serving

Keto Easy Recipes

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