Keto Stuffed Flatbreads

Makes 4 pieces | Prep Time: 20 minutes | Cook Time: 10 minutes

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Ingredients

• 1 2/3 cups Carbalose or King Arthur Keto Flour (200 g)

• 1 tsp baking powder

• 3/4 cup + 1 Tbsp high-protein Greek yogurt (Fage 0% or 2%)

• 2 Tbsp whey protein isolate OR vital wheat gluten

• 2 Tbsp grated Parmesan (optional, for extra flavor + protein)

• Italian herb seasoning, garlic powder, salt — to taste

Filling:

• ½ cup sugar-free pizza sauce (about 2 Tbsp per flatbread)

• 1 cup shredded mozzarella cheese (about ¼ cup per flatbread)

• 1 cup sliced mushrooms, sautéed until golden and liquid has evaporated

• Other toppings as desired (pepperoni, sausage, olives, etc.)

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Instructions

1. Prep mushrooms: Sauté sliced mushrooms in a nonstick pan with a drizzle of olive oil, salt, and garlic until golden and liquid has evaporated. Let cool slightly.

2. Make dough: In a mixing bowl, combine flour, baking powder, yogurt, protein powder (or gluten), Parmesan, and seasonings. Stir until crumbly, then knead gently until a smooth dough ball forms.

3. Divide dough: Cut into 4 equal pieces. Flatten each piece into a disc.

4. Fill & seal: Add a spoonful of pizza sauce, cheese, and toppings. Fold closed, flip seam-side down, and gently flatten into a thick patty.

5. Cook: Heat a lightly oiled skillet over low–medium heat. Place flatbreads in the pan, cover with a lid, and cook about 5 minutes per side, until golden brown and cooked through.

6. Serve: Enjoy warm as a handheld stuffed pizza pocket.

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Nutrition (per flatbread)

• Calories: ~245

• Protein: ~26.5g

• Fat: ~6.8g

• Total Carbs: ~37.5g

• Fiber: ~23g

• Net Carbs: ~14g

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💡 Tip: These taste great fresh, but you can also refrigerate leftovers and reheat in an air fryer or skillet for a quick snack.

Keto Beer-Battered Onion Rings (Air Fryer)

These onion rings use Carbalose (or King Arthur Keto Flour) for a light, authentic-tasting batter without pork rinds. Perfect for a crispy, low-carb treat in the air fryer.

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Ingredients

• 1 large onion, cut into ½-inch rings

• ½ cup Carbalose or King Arthur Keto Flour

• 1 tsp baking powder

• ½ tsp salt

• ½ tsp paprika (optional)

• ½ cup club soda, sparkling water, or a light low-carb beer

• Olive oil spray

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Instructions

1. Slice onion into rings, pat dry.

2. In a bowl, whisk flour, baking powder, salt, and paprika.

3. Slowly whisk in the club soda (or beer) until the batter is like pancake batter — thick enough to cling.

4. Dip each onion ring into the batter, letting excess drip off.

5. Arrange in a single layer in the air fryer basket. Spray lightly with olive oil.

6. Air fry at 375°F for 10–12 minutes, flipping halfway. Spray again for even browning.

7. Serve hot with your favorite keto-friendly dipping sauce.

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Nutrition (per serving, serves 2)

• Calories: 115

• Net Carbs: 11g

• Protein: 2g

• Fat: 0.5g

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👉 Tip: For extra crunch, try a double-dip: batter → air fry 3 minutes → re-dip → finish cooking.

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Blueberry-Almond Protein Scones

These high-protein, high-fiber scones are perfect for a quick breakfast with a cup of tea. They freeze well and reheat beautifully in the toaster oven or air fryer.

Makes 8 scones

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Ingredients

• 1 ½ cups Carbalose flour (or King Arthur Keto flour)

• ½ cup vanilla or unflavored whey protein powder

• 3 Tbsp psyllium husk powder

• 2 Tbsp Lakanto/erythritol (or sweetener of choice)

• 2 tsp baking powder

• ½ tsp salt

• ½ tsp cinnamon (optional)

• 3 Tbsp cold butter, cubed

• ½ cup plain Greek yogurt

• 1 large egg

• 2–3 Tbsp milk (almond or 2%, just enough to bind dough)

• ¼ cup sliced almonds

• ¼ cup dried blueberries

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Directions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.

2. In a large bowl, whisk together flour, protein powder, psyllium, sweetener, baking powder, salt, and cinnamon.

3. Cut in the butter with a fork or pastry cutter until the mixture looks crumbly.

4. In a small bowl, whisk together yogurt, egg, and 2 Tbsp milk. Add wet ingredients to the dry and stir until dough just comes together (add a little more milk if too dry).

5. Fold in sliced almonds and dried blueberries.

6. Turn dough onto a lightly floured surface. Pat into a circle about ¾ inch thick and cut into 8 wedges.

7. Transfer wedges to the baking sheet.

8. Bake for 18–22 minutes, until golden brown and firm to the touch.

9. Cool slightly before serving.

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Storage & Serving

• Store in an airtight container at room temp for 1 day, or refrigerate up to 5 days.

• Freeze individually wrapped scones up to 3 months. Reheat in toaster oven or air fryer at 350°F for 3–4 minutes.

• Optional: split warm scones and spread with ricotta or butter before serving.

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Nutrition (per scone)

• Calories: ~198

• Protein: ~14 g

• Carbs: ~12 g

• Fiber: ~7–8 g

• Fat: ~7–8 g

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✅ As for making the dough ahead: you can refrigerate it overnight, but psyllium (and protein powder) will continue to absorb moisture, which can make the dough tougher. If you want to prep ahead:

• Best option → mix dry ingredients + cut in butter today. Store in the fridge.

• Tomorrow → stir in the wet ingredients, almonds, and blueberries, then shape and bake.

That way, you get all the convenience of prep without risking dense scones.

One-Pot Soy Sauce Chicken (Diabetes-Friendly)

This hearty one-pot meal is inspired by Marion Grasby’s soy sauce chicken, but adapted for lower carbs, better blood sugar control, and adding veggies to make it a one-pot meal. It’s comfort food you can feel good about.

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🥘 Ingredients (Serves 3–4)

• 4 bone-in, skinless chicken thighs (or breasts)

• 1 tbsp low-sodium light soy sauce

• 2 cups chicken broth (low-sodium)

• 1 tsp fennel seeds (toasted lightly)

• 1 cinnamon stick

• 2 whole cloves

• 1 cup mushrooms (shiitake, button, or cremini), sliced

• 1 cup broccoli florets

• 1 cup carrot coins (thinly sliced)

• 1 cup shelled edamame (frozen is fine)

• 2 spring onions, thinly sliced (for garnish)

• Optional: pinch of smoked paprika or Chinese five spice for depth

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👩‍🍳 Instructions

1. Toast the fennel: In a large pot, heat fennel seeds over medium heat for 30–60 seconds until fragrant.

2. Add chicken: Place chicken thighs in the pot and sear lightly on both sides (no need to cook through).

3. Build the broth: Pour in soy sauce, broth, cinnamon stick, and cloves. Bring to a simmer.

4. Simmer chicken: Cover and cook for 20 minutes at a gentle simmer.

5. Add veggies: Stir in mushrooms, carrots, and broccoli. Cook another 8–10 minutes until just tender.

6. Finish with edamame: Add shelled edamame for the last 5 minutes.

7. Serve: Remove cinnamon stick and cloves. Ladle into bowls, sprinkle spring onion over the top, and serve hot.

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🌿 Serving Ideas

• Over cauliflower rice to soak up the broth.

• As a stand-alone bowl, paired with a side salad.

• Garnished with chili flakes or sesame seeds.

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📊 Nutrition Notes

• Low in carbs thanks to veggie base (carrots add a touch of sweetness without spiking).

• High protein + fiber for satiety.

• Liver- and diabetes-friendly: no added sugar, lower sodium than restaurant versions.

Air Fryer Chicken Tenders and Veggies

 

Yogurt-Marinated Chicken Tenders with Air-Fried Veggies and Chipotle Cottage Cheese Dip

This high-protein, veggie-packed meal is flavorful, comforting, and supports a type 2 diabetic lifestyle. Using yogurt for the chicken marinade keeps the meat tender, while the air fryer makes cooking quick and easy. The smoky chipotle cottage cheese dip adds protein without added sugar.

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Ingredients (2 servings)

For the chicken:

• 12 oz chicken tenders

• 1/3 cup plain Greek yogurt

• 2 cloves garlic, minced (or 1/2 tsp garlic powder)

• 1 tsp smoked paprika

• 1 tsp oregano or cumin (depending on flavor preference)

• Juice of 1/2 lemon

• Salt & pepper to taste

For the veggies:

• 1 medium zucchini, sliced into half-moons

• 1 red bell pepper, sliced

• 2 medium carrots, cut into thin coins

• 1 Tbsp olive oil

• Salt, pepper, smoked paprika

For the dip:

• 1 cup low-fat cottage cheese

• 1 Tbsp olive oil

• 1 tsp chipotle powder (or 1 canned chipotle in adobo)

• 1/2 tsp garlic powder

• 1 tsp smoked paprika

• 1/2 roasted red pepper (optional, for natural sweetness)

• Juice of 1/2 lime

• Salt to taste

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Instructions

1. Marinate the chicken: Combine yogurt, garlic, lemon juice, and spices. Coat chicken tenders, cover, and marinate at least 30 minutes (overnight is even better).

2. Prepare veggies: Toss zucchini, bell pepper, and carrot coins with olive oil, salt, pepper, and smoked paprika.

3. Cook in air fryer: Preheat air fryer to 375°F. Add veggies to one side of basket and chicken to the other. Cook for 12–14 minutes, shaking halfway, until chicken reaches 165°F and veggies are tender-caramelized.

4. Make the dip: Blend all dip ingredients until smooth and creamy. Adjust spice and thickness with a splash of water or milk if needed.

5. Serve: Plate chicken and veggies with a generous side of chipotle cottage cheese dip.

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Nutrition (approx per serving)

• Calories: ~410–430

• Protein: ~48g

• Fat: ~17g

• Carbs: ~15–17g (mostly from veggies)

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Why This Works

• High Protein: Chicken, Greek yogurt, and cottage cheese pack in lean protein for muscle repair and satiety.

• Balanced Carbs: Veggies give steady energy without spiking blood sugar.

• Comfort Factor: Smoky, creamy dip and roasted carrots make the meal feel indulgent while staying on track.

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This dish is perfect for lunch or dinner when you want something satisfying, nutrient-rich, and easy to prepare. Pair with a side salad for extra greens or double the dip to use as a spread for wraps the next day!

Keto Creamy Spicy Sausage, Spinach & Oyster Mushroom Skillet

 

A rich, one-pan comfort dish with the kick of spicy Italian sausage, earthy oyster mushrooms, and a creamy parmesan sauce—ready in under 20 minutes.

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Ingredients (2 servings):

• 2 spicy Italian sausage links (about 6–8 oz total), casings removed 🌶️

• 1 cup oyster mushrooms, torn or sliced into bite-size pieces 🍄

• 2 cloves garlic, minced 🧄

• 1/4 cup heavy cream 🥛

• 2 tbsp grated parmesan cheese 🧀

• 2 cups fresh spinach 🥬

• 1/8 tsp ground nutmeg 🌰

• Salt & pepper, to taste 🧂

• 1 tbsp olive oil 🍈

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Directions:

1. Brown the Sausage
   Heat olive oil in a large skillet over medium-high heat. Add the sausage (removed from casings) and break it up as it cooks. Sauté until browned, about 4–5 minutes.

2. Add the Mushrooms
   Stir in the oyster mushrooms and cook for 2–3 minutes, letting them soften and release their juices.

3. Sauté the Garlic
   Push the sausage and mushrooms to the side of the skillet. Add the minced garlic and cook for about 30 seconds until fragrant, then stir it through.

4. Make it Creamy
   Reduce heat to medium. Pour in the heavy cream and stir in the parmesan cheese. Simmer for 2 minutes until the sauce thickens slightly.

5. Add the Spinach
   Stir in the fresh spinach and let it wilt into the sauce, about 1–2 minutes. Season with salt, pepper, and nutmeg to taste.

6. Finish & Serve
   Cook for another minute until everything is hot and well-combined. Serve immediately, garnished with extra parmesan if desired.

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Time:

• Prep: 5 min

• Cook: 10–12 min

• Total: 15–17 min

Servings:

2 generous portions

Per Serving

• Calories: 439 kcal

• Protein: 18.4 g

• Fat: 39.5 g

• Carbs: 6.7 g

Garlic-Chili Tofu & Veggie Stir Fry

 

Garlic-Chili Tofu & Veggie Stir Fry
with Chestnut Mushrooms, Eggplant, and Red Bell Pepper

Servings: 1 hearty portion
Diabetic-friendly, high in fiber and flavor

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Ingredients

• ½ block firm tofu, cubed (no need to press)

• 1 cup diced eggplant (skin on)

• ½ red bell pepper, sliced

• ½ cup chopped chestnut mushrooms

• 1 tsp red pepper flakes

• 2 tbsp olive oil

• 2 cloves garlic (1 microplaned into oil, 1 minced for cooking)

• Salt and pepper to taste

• Optional: fresh basil or green onion for garnish

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Instructions

1. Infuse the oil (advance prep):
   At least 2 hours before cooking, combine red pepper flakes and 1 clove of garlic (grated) in 2 tbsp olive oil. Let it sit at room temp to infuse.

2. Air fry the tofu:
   Lightly spritz tofu cubes with oil and air fry at 400°F for 10–12 minutes, shaking halfway through, until golden and slightly crisp.

3. Prep the vegetables:
   While tofu cooks, dice the eggplant, slice the bell pepper, and chop the mushrooms.

4. Cook the stir-fry:
   In a nonstick pan or skillet, add 1 tbsp of the infused oil and sauté the remaining garlic clove (minced) for 30 seconds.
   Add eggplant and mushrooms and cook until the eggplant starts to soften (about 5–6 minutes).
   Add bell pepper and cooked tofu, then drizzle in the rest of the chili oil. Stir well.

5. Finish and serve:
   Season to taste with salt and pepper. Garnish with chopped green onion or basil if desired. Serve hot.

Estimated Nutrition per Serving:

Nutrient	Amount
Calories	~430 kcal
Protein	~20g
Fat	~34g
– Saturated Fat	~4.5g
Carbohydrates	~15g
– Fiber	~5g
– Sugars	~5g
Net Carbs	~10g
Sodium	~30mg (plus salt added to taste)
Calcium	~350mg
Iron	~4.5mg