Keto Kimbap with Ground Chicken & Fresh Veggies

Ingredients (makes 2 rolls):

• ½ lb ground chicken

• 1 tbsp soy sauce (or coconut aminos)

• 1 tsp sesame oil (plus 1 tsp neutral oil for cooking)

• ½ tsp garlic, minced

• ½ tsp ginger, grated

• 1 tsp sweetener (erythritol/monkfruit or omit)

• 2 sheets roasted seaweed (nori)

• 2 eggs, beaten, made into thin omelets (liners)

• 1 small carrot, grated (then either pan-fried 2–3 min OR salted + squeezed dry)

• ½ cucumber, cut into thin sticks (pat dry)

• 2–3 radishes, cut into thin sticks

• ½ small zucchini, cut into thin sticks (pat dry or lightly sautéed if watery)

• Sesame oil for brushing

• Sesame seeds for garnish

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Step 1: Cook the Chicken

1. Heat 1 tsp neutral oil in a skillet.

2. Brown chicken, add garlic + ginger midway.

3. Stir in soy, sesame oil, sweetener, pepper.

4. Cook until liquid is absorbed and chicken is shiny. Cool slightly.

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Step 2: Prep the Veggies

• Carrot → either quick-sauté in a dry pan until just soft OR sprinkle with salt, wait 5 min, squeeze out excess liquid.

• Cucumber, zucchini, radish → cut into thin sticks, pat dry (or sauté zucchini lightly if it’s very watery).

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Step 3: Make the Omelet Liners

• Beat 2 eggs with a pinch of salt + drop of sesame oil.

• Cook into 2 thin omelets (like crepes).

• Cool slightly, then lay each omelet directly on a sheet of nori.

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Step 4: Assemble

1. On the omelet-covered nori, spread a strip of ground chicken across the bottom third.

2. Add a small line of carrot, cucumber, radish, and zucchini on top.

3. Roll tightly with gentle pressure (the omelet + nori will hold everything).

4. Brush outside lightly with sesame oil.

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Step 5: Slice & Serve

• Use a sharp, lightly oiled knife to cut into 8–10 bite-sized pieces.

• Sprinkle sesame seeds on top.

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👉 This will give you a colorful, sturdy, protein-packed roll with crunch from radish/cucumber, sweetness from carrot, and savory chicken + egg as the core.

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

Pumpkin Protein Mug Cake

 Pumpkin Protein Mug Cake (with King Arthur Keto Flour)

This quick, cozy mug cake is a low-carb, protein-rich way to use up leftover canned pumpkin. Perfect for breakfast, snack time, or a healthy dessert!

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Ingredients:

• 2 tablespoons pumpkin purée

• 1 egg

• 1 tablespoon King Arthur Keto Flour

• 1 scoop (approx. 1 tablespoon or 3 teaspoons) vanilla protein powder (sweetened)

• 1/4 teaspoon baking powder

• 1/4 teaspoon pumpkin pie spice (or a blend of cinnamon and nutmeg)

• Pinch of salt

• Optional: 1 teaspoon chopped pecans or walnuts

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Instructions:

1. In a microwave-safe mug or ramekin, whisk together the pumpkin, egg, and protein powder until smooth.

2. Add the keto flour, baking powder, spice, salt, and optional nuts. Stir well to combine.

3. Microwave for 60 to 90 seconds, depending on your microwave's power. Start at 60 seconds and check for doneness; it should be firm but moist.

4. Let cool for 1 minute before eating. Enjoy as-is or top with a spoonful of plain Greek yogurt, a sprinkle of cinnamon, or a drizzle of sugar-free syrup.

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Notes:

• If using unsweetened protein powder, add 1 to 2 teaspoons of a low-glycemic sweetener like stevia, monk fruit, or allulose.

• Great way to use up leftover canned pumpkin before it spoils.

• Almond flour would work in place of the keto flour

• If you have unflavored protein powder, you'll want to add a few drops of vanilla extract

• It firms up more after a minute or two out of the microwave

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Estimated Nutrition (approximate, varies by brand):

• Calories: ~200-220

• Net Carbs: ~5-6g

• Protein: ~18-20g

• Fat: ~9g

Spicy Vegan Pumpkin Burrito with Roasted Veggies and Avocado

 

Ingredients

·         2 tbsp black beans (cooked or canned, rinsed)

·         1/4 cup canned pumpkin purée

·         1/2 fresh jalapeño, finely diced

·         1/2 small red bell pepper, sliced

·         1/2 zucchini, sliced into half-moons

·         3–4 mushrooms, sliced

·         1/2 block firm tofu, pressed and cubed (optional for protein)

·         1 tbsp olive oil

·         1/2 tsp chipotle chili powder

·         1/4 tsp ground cumin

·         1/4 tsp garlic salt

·         1 low-carb tortilla (e.g., Mission Carb Balance or similar)

·         1/2 ripe avocado

·         Fresh lime juice (to taste)

Instructions

1.       Preheat your air fryer to 375°F (190°C).

2.       In a bowl, toss zucchini, red bell pepper, mushrooms, and tofu (if using) with olive oil, chipotle chili powder, cumin, and garlic salt.

3.       Air fry the veggie mixture for 12–15 minutes, shaking halfway through, until veggies are tender and edges are golden.

4.       Meanwhile, mash black beans and pumpkin purée together in a small bowl. Stir in finely diced raw jalapeño. Season with a pinch of salt if desired.

5.       Warm the low-carb tortilla briefly in a skillet or microwave to make it pliable.

6.       Spread the pumpkin-bean mixture onto the center of the tortilla. Top with the roasted veggie mix.

7.       Roll into a burrito. If desired, lightly toast it in a skillet or air fryer for a crisp outer texture.

8.       Mash the avocado and spread it over the top of the warm burrito. Squeeze fresh lime juice on top before serving.

Spiced Chicken & Potato Patties

 

Savory, tender, and perfect for the air fryer

🍽️ Makes 6–8 patties (2–3 servings)

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🧾 Ingredients:

• ½ lb ground chicken

• 1 small Yukon Gold potato, peeled and grated (about ½ to ¾ cup)

• 2–3 Tbsp grated onion (squeeze out excess moisture if watery)

• 1 clove garlic, grated or minced

• ½ tsp ginger paste (or ¼ tsp ground ginger)

• ½ tsp garam masala

• ½ tsp ground cumin

• ¼ tsp turmeric

• ¼ tsp smoked paprika or cayenne (optional, for heat)

• ½ tsp salt, or to taste

• 1 Tbsp chopped cilantro or parsley (optional, but nice)

• 1–2 Tbsp almond flour or breadcrumbs – as needed for texture

• Oil spray for air fryer

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🥄 Instructions:

1. Combine all ingredients in a bowl. Use clean hands or a fork to mix until evenly incorporated. Add almond flour/breadcrumbs only if the mix feels too loose to shape.

2. Form 6–8 small patties, about 2½ inches wide and ½ inch thick.

3. Optional: Chill patties for 10–15 min in the fridge to help them hold together better.

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🔥 Air Fryer Instructions:

• Preheat air fryer to 375°F (190°C)

• Lightly spray both sides of patties with oil

• Arrange in a single layer, not touching

• Cook for 10–12 minutes, flipping halfway, until browned and cooked through (165°F internal temp)

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🍽️ Serving Suggestions:

Pair with:

• Greek yogurt dip (with garam masala + amchoor powder or lemon juice)

• A small side salad or greens wrap

• Chutney or hot sauce if you want more punch

Nutrition info:

(Approx. values using ½ lb ground chicken, 1 small Yukon Gold potato, and small amounts of onion + spices)

Nutrient	Per Patty (⅛ batch)	Per 2 Patties
Calories	~95 kcal	~190 kcal
Protein	~9 g	~18 g
Fat	~5 g	~10 g
Carbs	~4.5 g	~9 g
– Fiber	~0.5 g	~1 g
Net Carbs	~4 g	~8 g
Sodium	~210 mg (varies by salt used)	~420 mg

Lemon Ricotta Almond Cake with Sugar-Free Chocolate Chips

 

Low-carb • gluten-free • deeply satisfying

🧾 Ingredients:

• 1½ cups almond flour
• ¾ cup Lakanto Classic (or ⅔ cup for slightly less sweet)
• 1 cup whole milk ricotta (well-drained if wet)
• 3 large eggs
• ¼ cup melted butter (or refined coconut oil)
• 1½ tsp vanilla extract
• Zest of 1 lemon
• 1 Tbsp lemon juice
• ½ tsp baking powder
• ¼ tsp salt
• ⅓ cup sugar-free dark chocolate chips (Lily’s or Hu No Sugar Added)
• ⅓ cup sliced almonds (for topping)

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🥄 Instructions:

1. Prep oven & pan
• Preheat to 350°F (175°C)
• Grease or line an 8" springform pan with parchment on the bottom
2. Mix wet ingredients
• In a large bowl, whisk together:
  • Eggs
  • Ricotta
  • Melted butter
  • Vanilla
  • Lemon zest + juice
• Whisk until smooth and creamy
3. Add dry ingredients
• Fold in Lakanto, almond flour, baking powder, and salt until just combined
• Gently fold in chocolate chips
4. Pour & top
• Spread into pan evenly
• Sprinkle with sliced almonds
5. Bake
• Bake for 35–42 minutes, or until golden and a toothpick comes out mostly clean (a little chocolate smudge is fine)
• Tent with foil at 25–30 min if the almonds are browning too fast
6. Cool & devour
• Cool 10 minutes in pan, then remove ring and let cool completely
• Dust with Lakanto Powdered if you want extra dazzle

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🧠 Why this combo works:

• Lemon and chocolate are unexpectedly amazing together—the brightness lifts the richness
• The ricotta makes it feel almost like a cheesecake-meets-poundcake hybrid
• It’s soft and luscious inside, with a lightly crisp almond top for contrast

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🧊 Storage tip:

Fridge = 4 days, freezer = 1 month (wrap slices individually!)
To serve from cold: 15 seconds in the microwave = melty chocolate magic.

 

Yogurt-Spiced Chicken (Air Fryer) for Salad

 

Serves 1 generous salad portion (or 2 lighter ones)

🍗 Ingredients:

• 2 chicken tenders (about 4–5 oz total), cut into ¾" cubes

• 3 Tbsp plain Greek yogurt (full-fat or 2% preferred)

• 1 garlic clove, minced or grated

• ½ tsp smoked paprika

• ½ tsp ground cumin

• ¼ tsp onion powder

• ⅛ tsp cayenne pepper (optional, for gentle heat)

• ½ tsp kosher salt

• Crack of black pepper

• 1 tsp olive oil (helps crisp in air fryer)

• Juice of ½ lemon (optional—but brightens the flavor)

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🥣 Marinate:

1. Combine all marinade ingredients in a bowl.

2. Add chicken cubes and toss until fully coated.

3. Let sit at least 30 minutes in the fridge (up to 4 hours is even better for tenderness and depth).

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🍽️ Air Fryer Instructions:

1. Preheat air fryer to 380°F (or 190°C) for a few minutes.

2. Lightly oil or spray the basket.

3. Arrange chicken pieces in a single layer, not touching.

4. Air fry for 9–11 minutes, flipping once halfway, until golden with slight char and cooked through (internal temp should hit 165°F).

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🥗 Build the Salad

Here’s a combo that pairs great with blue cheese and the warm spices:

Component	Suggestions
Greens	Mixed spring greens, spinach, or romaine + arugula
Veggies	Cherry tomatoes, cucumber slices, red onion, maybe shaved radish
Cheese	Blue cheese crumbles (your anchor flavor!)
Crunch	Toasted walnuts or slivered almonds for contrast
Extras	Sliced avocado or hard-boiled egg for bonus fat/protein
Dressing	A light vinaigrette (balsamic, lemon-garlic, or red wine) OR a drizzle of olive oil + vinegar over everything

Pasta-Less Salad

 I wanted pasta salad, but because of the diabetes I shouldn't eat pasta.  So I came up with this, and it worked just fine.

Ingredients:

1 bag of mixed broccoli and cauliflower

1/2 a small onion (red is better, yellow is fine)

Handful of olives, sliced

1 zucchini, sliced thin

2 oz of salami, sliced into strips

2 oz of pepperoni, sliced into strips

4 oz of fresh mozzarella, cubed

Dressing:

1/4 cup of olive oil

1 tbsp red wine vinegar

2 tbsp prepared pesto (in a jar)

pinch of black pepper

Instructions:

1.    Cut the broccoli and cauliflower into bite-sized pieces

2.    Toss in a big bowl with the other ingredients

3.    Whisk the dressing ingredients together in a small bowl and pour over the salad

4.    Toss thoroughly, cover and refrigerate for at least 30 minutes.

Enjoy!

Protein Ranch Dip

For when you want to munch veggies with something creamy:

½ cup Greek yogurt

½ cup cottage cheese (blended or well-stirred)

¼ tsp garlic powder (or more to taste)

¼ tsp onion powder

½ tsp dried dill (plus ¼ tsp parsley or chives if you have them)

Pinch of black pepper

Optional splash of lemon juice or vinegar for brightness

Tips:

Blend or process if needed to smooth out the cottage cheese — that creamy texture is key 

Adjust consistency by adding a splash of water, milk, or buttermilk if it's too thic

Boost flavor with a pinch of parsley, chives, or a touch of salt if needed.

I added a bunch of garlic to half of it and some water and poured it over a salad with chicken, it's very versatile.

Let it chill for 30 minutes to meld flavors—makes a big difference in taste depth.

Zucchini Mushroom Fritatta

Ingredients:

1/2 large zucchini, grated and moisture squeezed out

1/4 cup finely chopped mushrooms

Pinch of black pepper

Pinch of salt

Pinch of sage

2 eggs beaten with a splash of milk

2 tablespoons grated Asiago cheese

Steps:

While your nonstick pan is preheating on medium high,

1.    Grate the zucchini, squeeze the moisture out in a kitchen towel.

2.    Finely chop the mushrooms.

3.    Add a tablespoon of olive oil and a teaspoon of butter to the pan.

4.    Add zucchini and mushrooms to the pan and spread out thin.

5.    Beat the eggs with the splash of milk.

6.    Grate the Asiago cheese.

7.    Stir the mushrooms and zucchini, add a pinch of salt and pepper and sage and stir a few more times.

8.    When the mushrooms and zucchini are wilted down a bit (after 3-5 minutes), pour in the eggs and stir.

9.    Top with the grated cheese and cover with a lid until the eggs are set.

10.  Plate and enjoy!

Notes:  I used Jacobsen's black garlic salt instead of regular salt.  Any cheese would work and give you different flavors, I just happened to have Asiago and I thought the nutty sharpness would be good (and it was).