Wednesday, September 17, 2025

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


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.


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).


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.


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.


Step 5: Slice & Serve

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

  • Sprinkle sesame seeds on top.


👉 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.

Wednesday, September 3, 2025

Keto Stuffed Flatbreads


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


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.)


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.


Nutrition (per flatbread)

  • Calories: ~245

  • Protein: ~26.5g

  • Fat: ~6.8g

  • Total Carbs: ~37.5g

  • Fiber: ~23g

  • Net Carbs: ~14g


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