Your Keto Diet Pantry

The Ultimate Guide to Finding Everything You Need to Cook Delicious Keto Meals

The ketogenic diet, or simply the Keto diet, has gained tremendous popularity in recent years due to its proven effectiveness in promoting weight loss and improving overall health. This low-carb, high-fat diet focuses on achieving ketosis, a metabolic state where your body burns fat for energy instead of carbohydrates.

 To fully embrace the benefits of the Keto diet, it's crucial to have a well-stocked pantry with the right ingredients and cooking tools. In this comprehensive guide, we'll explore how to find everything you need to cook delicious and satisfying Keto meals, along with essential items for cooking.

The Basics of the Keto Diet

Before diving into building your Keto pantry, it's essential to understand the fundamentals of the Keto diet. Familiarize yourself with the macronutrient ratios, food restrictions, and potential health benefits associated with this way of eating.

There is a product that will be of enormous help to you in your Keto diet and that is the Keto Resource.  You can get 2 free cookbooks there, too.

Keto Diet Pantry Essentials

a. Healthy Fats: Stock up on healthy fats such as olive oil, coconut oil, avocado oil, and grass-fed butter. These fats are essential for reaching and maintaining ketosis.

b. Protein Sources: Incorporate a variety of protein options, including grass-fed beef, pastured poultry, fatty fish (salmon, mackerel), eggs, and plant-based sources like tofu and tempeh.

c. Low-Carb Vegetables: Fill your pantry with non-starchy vegetables like leafy greens, cauliflower, zucchini, broccoli, and bell peppers. These provide essential vitamins and minerals while keeping carb intake low.

d. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are excellent sources of healthy fats and fiber, perfect for Keto snacks and baking.

e. Keto-Friendly Sweeteners: Stevia, erythritol, and monk fruit sweeteners are low-carb alternatives to sugar, ideal for satisfying your sweet tooth while staying in ketosis. There are so many different types and you may have to do some adjusting to make one that suits your taste.  I like a 50/50 mix of Erythritol and Stevia best, but there are plenty of other you can try.

f. Coconut Products: Coconut milk, coconut flour, and unsweetened shredded coconut are versatile Keto ingredients for adding flavor and texture to your dishes.

g. Herbs and Spices: Spice up your Keto meals with a variety of herbs and spices like basil, oregano, rosemary, cumin, and turmeric, enhancing flavors without added carbs.

h. Keto-Friendly Sauces and Condiments: Look for sugar-free and low-carb sauces like sugar-free tomato sauce, sugar-free BBQ sauce, and mayonnaise without added sugars.

Cooking Tools for Your Keto Kitchen

a. High-Quality Cookware: Invest in quality non-stick pans, stainless steel pots, and baking sheets to prepare Keto meals with ease.

b. Food Scale: A food scale is essential for accurately measuring ingredients, especially when following strict Keto recipes.

c. Blender or Food Processor: A blender or food processor is useful for making smoothies, Keto-friendly sauces, and grinding nuts or seeds for homemade Keto flours.

d. Spiralizer: With a spiralizer, you can turn zucchini and other veggies into low-carb "noodles" for a satisfying pasta substitute. I just recently got one of these gizmos and I love it.  Makes wonderful zucchini noodles in a flash.  Here's the one I got: 

Fullstar Vegetable Spiralizer Vegetable Slicer - 4 in 1

e. Cast Iron Skillet: A cast iron skillet is perfect for cooking meat and vegetables, imparting a delicious sear and flavor. Using cast iron add iron into your diet as well.

f. Slow Cooker or Instant Pot: These appliances make meal prep convenient and can help tenderize tougher cuts of meat.

g. Waffle Iron: This appliance is used to make a chaffle, which is a staple of the keto diet. Everyone went crazy for the Dash waffle iron not too long ago, but I love this one instead because I make these in large batches and keep them handy in my refrigerator: 

Dash Deluxe No-Drip Waffle Iron Maker Machine 

With a well-stocked pantry filled with Keto-friendly ingredients and essential cooking tools, you'll be ready to embark on a delicious and healthful journey with the Keto diet. Remember to check your pantry regularly and replenish supplies as needed to maintain a successful and sustainable Keto lifestyle.

Whether you're a beginner or a seasoned Keto enthusiast, having everything you need to cook the Keto diet will ensure you stay on track and enjoy the numerous benefits this dietary approach offers. 

Resources:

How To Stock a Keto Kitchen + Pantry

The ultimate guide to kitchen essentials

These are affiliate links and I will receive a small payment if you purchase using my link.  You will not pay any extra because Amazon wants me to advertise for them.

My Favorite Keto Recipes So Far

 I was talking with my friend the other day and she told me that during the pandemic she gained a lot of weight.  She used to eat low carb or keto, but fell off that wagon evidently.  I also fell off that wagon numerous times, so I can definitely relate.

We discussed ways to get back on the wagon and decided that we would be each other's accountability partner.  Having someone to hold you accountable is really a great way to keep your commitment to yourself to lose weight and get healthy. 

One of the things we discussed is recipes.  She wants my keto bread recipe and my keto wrap recipe, so I will send those to her.  She will send me a few of her favorite ones, too.  I love when you exchange recipes because it helps to vary what you are eating week in and week out.

So, today I want to tell you about 3 of my favorite recipes.

Homemade Keto Bread

The first one is my Keto Bread recipe.  I make this in my bread machine (who remembers them?).  I was so glad I had not given mine to Goodwill way back when.

 The only thing I don't like about using it is the little crank in the bottom makes your bread loaf have a big hole in the center after baking.  I fixed this issue by letting the machine do everything up to baking. 

When it is time to bake, I remove the dough ball and put it into a regular 9x5 bread pan that I prepared earlier.  Then I bake it in the oven just like usual.  I really love this bread.  I can set it up to start first thing in the morning and have a fresh loaf of bread by lunchtime.  Yummy!

Recipe:

1. 1 cup warm water
2. 2 eggs at room temperature
3. 1/2 cup Oat Fiber
4. 2/3 cup Flaxseed Meal
5. 2/3 cup Almond Flour
6. 1 1/4 cups Vital Wheat Gluten
7. 1 teaspoon Salt
8. 4 tablespoons Erythritol
9. 1 teaspoon Honey
10. 1/2 teaspoon Xanthan Gum
11. 2 tablespoons Butter
12. 1 tablespoon Active Dry Yeast

Layer in order into bread machine and turn it on.  When it shows that it is about to bake the bread, remove the dough to a pre-greased bread pan and let rise again for about 30 minutes.  Bake in oven at 375 degrees until brown on the outside and sounds hollow when tapped.

Slice with electric knife (this makes it so much easier) into about 10-12 slices.

This bread will keep in the refrigerator, since there is no preservative, but usually it is all gone pretty quickly.  About 120 calories per slice and only 3 net carbs.  Each slice will give your about 3 grams of protein which is great for your diet.  The protein will help you stay full longer.

Two Ingredient Tortilla or wrap

My next favorite recipe is the two Ingredient Tortilla from Low Carb Love.

Recipe:

1. 1 cup coconut flour
2. 4 tablespoons whole psyllium husks
3. 1/4 cup water

In a large mixing bowl, add psyllium husk into water and let sit for 2-3 minutes until it forms a gel-like consistency. Then add your coconut flour and knead until a dough forms.  Roll into a ball and wrap in plastic wrap.  Place in the refrigerator to set for about 30 minutes.

Next, remove from refrigerator and wrapper, then cut the ball into 6-8 sections.  Place one section at a time in your tortilla press with the dough sandwiched between parchment paper to prevent sticking. You can also just roll them out using a rolling pin and I sometimes prefer this because I have more control over the thickness.  You want each one to be about 1/4 inch thick.

Spray your pan with oil and heat over a medium heat setting until the oil is hot. Cook each tortilla for 2-3 minutes until brown spots appear on both sides.

These are really not so much tortillas, but they serve the same purpose and taste really good.  Also, they keep well in the refrigerator for up to a week.  I make this and usually end up with about 12 street taco sized tortillas (this suits me better to have smaller tortillas).

Crispy and Crunchy Chaffle

This recipe is the chaffle recipe that I have discovered recently. 

It is basically from the Keto Twins original recipe but I do mine a bit different.  I love these because they turn out CRUNCHY which is what I love.  Some people prefer softer chaffles and there recipes for that.  As a matter of fact, I posted one here.

Recipe:

1. 2 Eggs at room temperature
2. 1/8 cup Almond Flour
3. 1/8 teaspoon Baking Powder
4. 2 tablespoons water
5. 1/2 cup shredded Mozzarella Cheese

Here is how I make them but feel free to do it the way the Keto Twins do. I put the cheese on my Dash Waffle maker and let it start to melt.  While that happens, I put the eggs, almond flour, baking powder and water in a bowl and whisk it up until mixed well.  I pour this liquid over the Dash maker until it is covered (be careful because this makes more than just one). I then cover this with another layer of the cheese and close the lid. When the light goes out, I remove it to cool and make another.  This recipe usually makes me 4 chaffles(so I finally got a Dash Waffle maker that makes 4 at a time).  After they cool for a few minutes they are very, very crunchy in texture.  I find that helps my mouth to be satisfied and I can eat a sandwich using these and be extremely full.

Keto Flour for everything else

The last recipe today is the one for Keto flour that you can substitute into any recipe you have now that calls for flour. It is from Victoria's Keto Kitchen and she states that it is better to make this recipe by weight to be accurate, so you need a kitchen scale for this.  Here is a link to the one I use and it is very accurate.

Recipe:

1. 336 grams Almond Flour (approx. 3 cups)
2. 76 grams Oat Fiber (approx. 1 cup)
3. 50 grams Egg White Protein Powder (approx. 1/2 cup + 2 tbs.)
4. 18 grams Xanthan Gum 

Weigh all ingredients by grams for ultimate success.  Combine in a bowl and whisk until well mixed. Store in a large container in the refrigerator or in your pantry.  This mix can substitute 1:1 for flour in any recipe you have that calls for regular flour.

I hope that you try these out and let me know if you like them or not.  People on Keto usually complain about missing bread and bread products, so to insure success on your Keto journey, I wanted you to know about these recipes that I have tried myself and know that they turn out well and taste good.  Good luck on your Keto diet!

Disclaimer:

Just so you know, the Amazon links are for my affiliate links.  By using them, I will get a small amount of money from Amazon, but you will not pay anything extra.  Thank you for helping me make a little extra if you use my links.

10 Potential Reasons Why Someone May Want to Start a Ketogenic Diet

You may wonder why on earth anyone would even want to be on Keto.  You know about weight loss from the keto diet, but you may not know about any of the other benefits you gain by being on Keto.  So, let's go through them one by one. Before you start watch this video:

https://youtu.be/ZbghVpdMG-0

Reason One:

Weight loss: One of the most popular reasons people start a keto diet is to lose weight. By reducing carbohydrate intake and increasing fat intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. 

This may take a few days for your body to acclimate to the new food source, so that is where the "Keto Flu" originates.  To offset this, be sure you drink plenty of water and try to replace electrolytes you may be losing due to loss of water from your body.  When you use ketones for fuel, your body does not need to hold onto water for removing toxins left over from digesting carbohydrates.  Also, simply in the digestion process, you gain water as a result.

Reason Two:

Improved energy levels: Many people report feeling more energetic and alert when they follow a keto diet. This is because the body has a constant source of fuel from fat, which is a more stable energy source than glucose.

You get more bang for your buck with using fat for energy, too.  Carbs only produce 4 grams of energy while fats produce 9 grams during the digestion process. 

There is, however, a period during the initial stage of starting this diet that you may find it hard to sleep. You may find yourself tossing and turning and getting up more frequently to urinate.  This is normal and will pass.  Just stay on your diet and your body will finally adjust to using a new fuel.

Reason Three:

Better mental clarity: Some people report improved mental clarity and focus on a keto diet. This is thought to be due to the brain's ability to use ketones (produced during ketosis) as a more efficient source of energy than glucose.

Your brain loves, loves, loves ketones.  When you give your brain ketones, it kicks into high gear.  So you feel less foggy and you have more focus.  This effect will last as long as you remain on the diet.

Reason Four:

Reduced inflammation: High-carbohydrate diets can cause inflammation in the body, which can contribute to a range of health issues. A ketogenic diet may help reduce inflammation levels and improve overall health.

Inflammation is not something you want to have in your body.  You need to reduce the amount of inflammation you may have already and keep it from coming back.  Luckily for you, the keto diet will take care of this for you; inflammation uses glucose to live, so by removing that energy source, it slowly goes away.  

It is not unusual to have a health professional suggest keto if you have been shown to carry around lots of inflamed tissues.  There are numerous health conditions that can actually be improved just by being on this diet.

Reason Five:

Improved blood sugar control: By cutting out carbohydrates, a keto diet can help stabilize blood sugar levels, which is beneficial for people with type 2 diabetes or insulin resistance.

So many of us have developed insulin resistance from our carb-heavy diets that changing over to a keto diet will almost instantly stabilize your blood sugar levels.  Blood sugar levels measure glucose, so by changing to ketones your blood sugar levels will drop automatically.  

Many people with diabetes are on the keto diet, but if that is your reason for starting this diet, please consult your physician first.  Make sure he/she knows about your diet change and is agreeable to a more careful monitoring of your condition for a while initially.

Reason Six:

Reduced risk of heart disease: A keto diet can help lower triglyceride levels, which is a risk factor for heart disease. It may also help increase levels of HDL cholesterol (the "good" cholesterol).

This seems counter to what you think about when you consider your levels of cholesterol in your blood.  You think that if you eat so much fat, your levels will go up, but in actuality, your levels go down with this diet.  

Any decrease of cholesterol in your bloodstream is a very good thing for your heart health, but if you have a heart condition already, be sure to check with your doctor before starting this diet.  You may require closer monitoring and medication management by your physician as you progress on your diet.

Reason Seven:

Better skin health: Some people report clearer, brighter skin on a keto diet. This may be due to the reduction of inflammation and the increase in healthy fats. Whatever the reason, having better skin and looking better is always a good thing. 

Reason Eight:

Reduced appetite: A high-fat, low-carb diet can help reduce appetite, which can make it easier to stick to a calorie deficit and lose weight. Because you are eating more fat (which takes longer to digest so it uses more energy) and because it is more filling to you, you will discover that you are not craving food all day long.

Gone will be the daydreams about food and that is a good thing.  You can now focus on your tasks at hand and with more focus, you can accomplish more in your day.

Reason Nine:

Improved digestive health: A keto diet can help reduce bloating and other digestive issues by eliminating high-carb foods that can be difficult to digest. Bloating may come from the increase of water produced during digestion, but it is not ever pleasant to feel like your gut may explode.  

People with other digestive issues will see an improvement in their symptoms on this diet.  IBS is caused by excess inflammation, so you will see your symptoms calming down over time.  Be sure your doctor is aware that you are on this diet and will monitor you closely to ensure you experience no adverse response.

Reason Ten:

Increased longevity: Some studies suggest that a ketogenic diet may help increase lifespan and improve overall health, possibly due to its effects on inflammation, blood sugar control, and other factors.

So if that sounds good to you, start Keto and see if you feel better, have more focus, have clarity in your thinking, and live longer.  Sounds like a win-win situation to me.  What do you think?

So if you still aren't convinced, here are a couple of articles I found that cover this and more:

https://www.chefabod.com/post/5-reasons-why-you-should-try-a-keto-diet

https://www.naturallynourishedrd.com/10-reasons-to-go-keto/

Keto Cupcakes Anyone?

 I sometimes get emails from a couple called "Team Terry Keto" because I like their YouTube videos, so I signed up for recipes from them.  This time, I got a recipe for a two ingredient cupcake and I was excited.  I have been craving sweet something for a bit now and my preference is cake or cookie textured sweets.  This recipe was right up my alley!

The first ingredient calls for a Keto cake mix.  Never heard of such a thing, but I was taking them on faith, so I went to my local grocers and looked for such a thing.  Nothing.  All I could find was sugar-free cake mixes that had something like 36 carbs a serving!!!! 

My next source to check was Amazon.  I found the perfect Keto cake mix there.

https://amzn.to/3zpchoU  which cost $7.00!!! Yikes!!!

But I was determined to try out this recipe, so I ordered it in chocolate and waited for it to arrive.

It came the next day so I was all ready since I had purchased the second ingredient during my search for the cake mix.

The second ingredient is Greek Yogurt.  Seems strange to me, but I was going for it.

To the cake mix you add 2 cups of the yogurt, mix well, fill prepared cupcake pan (only filling each well 1/2 way) and bake for 23 minutes at 350 degrees.

I was so excited.  I stood by the stove and watched my lovely cupcakes cook.  When the timer went off, I carefully took them out to cool.  About 2-3 minutes later, they all fell and I had wells in the tops of each cupcake.  Oh, well.  I wasn't going for beauty, I was going for taste. No picture because they were really ugly!

Once they were all cool, I eagerly peeled the paper off the cupcake and took my first bite.  It was good!  It was really good!  I was so happy, but it was a very expensive sweet treat.  It made 16 cupcakes, so when I divided that into the cost, it was around $.82 for each cupcake.  

I knew I would not nor should not eat all of them at once, so I carefully wrapped them up in paper towel and placed the extras in a plastic bag.  Careful to remove the air, I then put them in the refrigerator for future snacking.

So far, it has been 1 week since I baked them.  I have doled them out at 1 per day after lunch.  They are still delicious and moist and tender.  I am so excited about this recipe.  But, I feel there still has to be a better way than a $7.00 cake mix.

I found a YouTube video from "Victoria's Keto Kitchen" and she shares her recipe for making Keto flour that you can use for any recipe that calls for white flour. She bakes with it, uses it to bread meat, and cooks with it all the time.  I was really excited to check it out, but as of now I have not.  I still need to get some of her ingredients; I have everything except Egg Protein Powder (which I have never heard of). Here is the video: https://youtu.be/iiPerJqEZ_c

So now I am off to Amazon again to see if they have it.  If so, I will get some and try out her recipe.  I can then make my own cake that is a keto cake!  I am so excited.  I will let you know how this turns out.

But, in the meantime, the cupcakes were to die for so I recommend you try them out.  Maybe find a Keto icing for them.  I did not bother with icing, but maybe I will try that when I make them again.

Please let me know if you make these and tell me what you think of this quick sweet recipe.

Keto Twins on YouTube

 I recently found the Keto Twins on YouTube and I have to say that I love watching all of their videos.  Not only do I get great Keto information, but they are smart and funny. It is obvious that they love keto and want to share their experiences with others to help them on their way to keto weight loss.

The reason I am enjoying them so much is because they don't have their own Keto recipes.  They get recipes from everywhere and try them out on camera.  They even taste test them on camera.  As you know from an earlier post, sometimes what you see on video does not always turn out.  See this post for more about that.

Just to show you what I mean, I am going to post a few of their videos here.  This is just a sample of what they have.  They are hilarious when they are preparing each dish.  Because they are twins, they talk back and forth on camera without any hesitation.  It is so fun to watch.  I hope you enjoy these couple of videos and start watching them for yourself.  You will get lots of encouragement and you will find out which recipes work and which do not without the pain of making it yourself.

https://youtu.be/BEuZxbZ51k8   Easy Keto Chicken Dishes We Never Get Tired of Eating!

https://youtu.be/rEXoP-kwBoE  This Keto Pasta Only Has 2 Ingredients!!

https://youtu.be/2NO2G94CxRU   This 49 Calorie Dessert Has Less Than 1 Net Carb!

https://youtu.be/TR4UPalxqbk   We Added THIS to Our Chaffles & It Changed Everything!

https://youtu.be/Leq8ReHfBa8  We Tested New 2-Ingredient Keto Recipes!

https://youtu.be/PPMMGOxCCS0    These Keto French Fries are Made of Something Unexpected!

I hope you try some of these yourself.  I know I am and I will let you know what I think of how they turn out, too.

Bon Appetit!

Keto Tortillas and Keto Wraps

 My previous post was about a flop.  I watch Low Carb Love on YouTube and she had a segment about "these wonderful spinach wraps" and said she was eating them all the time now, since she made them the first time.

I like spinach and I like wraps, so I tried her recipe (which is billed as only 2 ingredients).  The entire recipe went into the trash.  There were no wraps, only a mess.  I was so upset, but I told you about it here.

So I have been putting off writing this blog because I decided I needed to try them again. I went to the store and got the 2 magic ingredients (well, one because I always have eggs--but the recipe uses 4 at a time!) 

I had also seen another video of hers where she makes Keto tortillas using only 2 ingredients.  I think I am seeing a new trend here, are you?  Anyway, I decided that since I was trying out wraps, I should also try out her tortillas.  I already had her 2 ingredients here (I have a keto friendly kitchen).

I got the wraps ingredients together and started to make them.  I cut up my spinach into small pieces before putting it into the blender.  I added the 4 eggs and used my gloved hand to break them up and mix them in the blender so it would process easier.

I used my iron skillet last time, so this time I tried it in my stainless steel skillet.  I did everything she said to do.  Nothing worked.  The first two were a big wad of mess and went into the trash.  I put on my thinking cap.  Surely there is a way for me to save the rest of this batch.  I decided to add 1/4 cup of almond flour to the blender and mix it all up.

I got out my trusty iron skillet and greased it and put in some of the liquid.  After about 5 minutes on medium heat, I tried to turn them (this is the part that always makes a mess) and lo and behold, it worked!!  I cooked the other side for about 3 minutes and put it on a plate to cool.  I quickly tried another, thinking this must be a fluke; but no, this one also turned out!  All in all, I got 3 wraps.  Not a very good return on my money, but at least I got something.  Now I'll have to see how they taste tomorrow.

Ecstatic from my success, I plunged into the tortillas with high hopes.  I followed her directions exactly, but when it came time to make a dough ball, there was no way.  It was too dry and flaky.  Now, I do know something about coconut flour--it sucks up the fluid in the recipe completely.  So, I added another 1/4 cup of water to my dough and this time it made a ball.  

After letting it rest in the fridge for 30 minutes, I cut and pressed them out and cooked them in my handy iron skillet.  They are lovely and very pliant.  I can't wait to try them tomorrow also.  I'll let you know next time how they tasted.

Anyway, I wanted to update you on my project to make spinach wraps and keto tortillas.  Not too shabby, if I do say so myself.  It seems that when you follow other people's recipes, you need to use your own judgement about whether to add or subtract ingredients to make it yours (or, as in my case, to get it to even turn out).

So, here are my two recipes:

Hers

2 Ingredient Spinach Wraps

• 2 cups of spinach
• 4 eggs ( or the equivalent in egg whites)
• I had to add 1/4 cup Almond Flour after the first batch flopped

• Directions:

• Put all ingredients in a blender and liquify (you want everything well blended)
• Spray your pan with oil and pour enough into the pan to make a thin crepe-like wrap.
• Cook 2-3 minutes on each side (I had to cook mine longer on each side) using medium heat.
• Once cooked, let cool before making a wrap.

150 calories each, 10 grams fat, 13 grams protein, Total Carbs. 2 grams-Net carbs. 1 gram

Mine

2 Ingredient Tortillas                                                    

                                                                                      

                                                       

• 1 cup of coconut flour
• 4 tbsp whole psyllium husks
• 1 1/4 cup water (I had to add an additional 1/4 cup of water)

Directions:

• Mix psyllium husk in bowl with water and let stand until it forms a gel-like consistency.
• Add coconut flour and knead until dough forms.
• Roll into ball, wrap in plastic wrap and place in fridge for 30 minutes to set.
• After 30 minutes, cut ball into 6 sections, using tortilla press and parchment paper, flatten them out to 1/4 inch thickness. (You can also use a rolling pin to make these)
• Spray pan and heat over medium heat.
• Cook tortilla for 2-3 minutes until brown spots occur on each side.

124 Calories 4 grams Fat, 4 grams Protein, Total Carbs 16 grams, Net carbs 4 grams  

                                                            mine

Let me know if you try these out.  I'd like to know how yours turn out and if you had to make adjustments also.

Not Everything You Make from a Keto Recipe turns Out!

 Well, I have had really good luck with keto recipes I find on Pinterest, but not so much with the ones I see on YouTube.  I recently watched Low Carb Love cook spinach wraps and she gushed about how good they were and how easy they were to make and they only have the 2 ingredients...

I thought, that sounds good.  I like spinach wraps.  I think I'll try that.  So off to the store I went and bought my fresh spinach.  I already had the eggs.  I had to find my blender up in the top of the cupboard because I rarely use it.  So now I have my ingredients collected, my tools clean and washed, my pan lightly coated with spray oil and on medium heat.  I did everything she did, exactly and ended up with the biggest mess!

Not only did they not turn out to be wraps, but they were inedible.  Mine were nothing like hers even though I followed her instructions exactly.  It was a sobering experience and one I did not enjoy.  I was really looking forward to having a spinach wrap for lunch.

So next I decided to make something I know turns out beautifully.  I made my go-to Chaffles that I use as my bread in sandwiches.  I love these things.  They are tasty, they have a slight crispiness from the Mozzarella and I can add any seasoning I want that day.  They take about 3 minutes to whip up and I absolutely love them. I don't feel quite as defeated since these turned out beautifully, just like I like them.

If you want to start cooking Keto, I would recommend starting with Pinterest for some good recipes.  I have had the best luck with those.  Although there are a couple of YouTubers that I watch whose recipes are really good even though mine don't look like theirs do when finished.

Here are a couple that I do like and have had some success with their recipes:

• https://www.youtube.com/@cjsketokitchen
• https://www.youtube.com/@KetoFocus
• https://www.youtube.com/@ketoserts
• https://www.youtube.com/@SuzAndTheCrew
• https://www.youtube.com/@victoriasketokitchen

My biggest complaint with Keto casseroles is that they are so flat and they are not very filling.  If I make a keto casserole, I also make a big salad and some vegetable that is in season to go along with it.  I even can sometimes make chaffles to eat with it.  

In case you haven't noticed, chaffles are my thing.  Even my daughter likes them and she is really picky.

Here is my go-to Chaffle recipe:

• 1/4 cup finely ground almond flour
• 2 med-large eggs
• 1/4 tsp. baking powder
• 1 Tbsp. water
• 2 ounces of softened cream cheese or 1 Tbsp. of mayonnaise

I mix this all together in a bowl while my waffle iron heats up.  I lightly spray the iron with olive or avocado oil and then put a bit of mozzarella grated finely all over the surface of the waffle iron.  Not heavily, just a bit to cover most of it.

I then add the recipe and let it start to cook before I add a top layer of grated cheese.  I close the top and wait until it says it is done.  Yummy!  I used to make these in the mini-dash waffle iron, but since I eat these so often, I had to get myself a large 4 square waffle iron to keep up.  You see what you think.