Are you using a casserole dish that is too small so the casserole is too thick/tall? The beef is already cooked before you add it to the casserole dish so all you are cooking is the cheese sauce and to ensure the flavour is infused throughout the keto cheeseburger casserole. It should take no longer than 25 minutes. Let’s see if we can figure out what is going wrong here.
Preheat the oven to 350 degrees Fahrenheit. Wash and dry the zucchini, slice in half and then cut each half lengthwise. Scoop out most of the insides with a spoon. Chop the insides and place in a bowl. Put the zucchini “boats” on a baking dish. Combine the remaining filling ingredients with the zucchini insides and mash. Fill the 8 zucchini boats evenly with the mixture. Add garnishes if desired. Bake for 30 minutes until the zucchini boats are tender and the filling bubbles. Let cool for 5 minutes before serving.
Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146.
Low blood sugar, or hypoglycemia, is a syndrome in which a person's blood sugar is dangerously low. People with type 1 and type 2 diabetes are at risk for this condition. There are other diseases that can cause a person's blood sugar levels to go too low, for example, pancreatitis, Cushing's syndrome, and pancreatic cancer. Symptoms and signs that your blood sugar levels are too low include:
I wanted to share since I did not use an ice cream maker. I followed the directions and whipped the cream in a standing mixer & then added the saucepan of butter, eggs, etc into the cream S L O W L Y, then I added the pecans. It turned out GREAT. My only advice is to maybe up the amount of MCT oil. I used the correct amount but it’s kind of like chiseling a giant fat bomb. 😉
Missing bread on your keto diet? No need. Here you’ll find the most popular keto bread recipes, rated by thousands of people. Take a bite of the famous keto bread, oopsies, seed crackers and mouth watering classics like BLT sandwich, garlic bread, naan and biscuits. Not only are these bread recipes far healthier than regular bread, they’re also ready in a flash!

Turnips are a cruciferous vegetable, just like broccoli and brussels sprouts, but uniquely they are also a root vegetable.  They taste like a cross between a carrot and a potato, and can be subbed in place of the starchy tuber in many recipes.  Turnips are packed with nutrients and even provide anti-inflammatory, antimicrobial, antifungal, antiparasitic, and antibacterial benefits. Fun fact, turnip juice can actually be used as a pretty effective deodorant.   Getting back on track, if you can find turnips with their leafy greens still intact, cook those too.  The greens are even more nutritious than bulbous part of the turnip.  My local grocery store sells the greens and the bulb separately, so I usually pick these up at the farmer’s market when they are in season.
“I wouldn’t recommend Keto Coffee to the average person looking to lose weight,” Rachel Daniels, a registered dietitian and senior director of nutrition with Virtual Health Partners, told Healthline. “The grass-fed butter is going to add extra saturated fat to the diet that is not going to work any weight loss miracles on its own. Adding fat without reducing carbohydrates will not put the body in ketosis.”
Hi Brittany, You are absolutely right that sugar is not allowed on the keto diet. There is no sugar in any of my recipes, including this one. You can definitely use natural sugar-free sweeteners on a keto diet, such as the erythritol used in this recipe. Erythritol does not spike insulin or blood sugar, and will not take you out of ketosis. You can learn more about the keto diet here and more about sweeteners here.
This benefit surprised me when I first discovered it, but eating fewer carbohydrates during a workout can actually help you recover from workouts faster. The repair and recovery of skeletal muscle tissue is dependent on the “transcription” of certain components of your RNA. And a bout of endurance exercise combined with low muscle-carbohydrate stores can result in greater activation of this transcription. In other words, by training in a low-carbohydrate state, you train your body to recover faster.
It is easy to dismiss pain medications that are not narcotic based, believing that they won’t be as effective as well known pain medications such as morphine or Dilaudid, but many patients actually experience more pain relief with Toradol. This is likely due to the anti-inflammation action of Toradol, meaning that this medication does two things: reduces pain and reduces the inflammation that causes pain.  
The pancakes should cook on their first side longer than the second side. A good way to tell when the pancakes are ready to be flipped is when the air bubbles that escape through the top are not refilled with surrounding batter. Using a wide spatula, wedge and wiggle it underneath and with one swift motion of the wrist, flip the pancake. When flipped, do not move it, let the pancake cook undisturbed. Moving the pancake around could rip the pancake.
The printed card Keto bread recipe on this page says to just add egg white mixture and doesn’t say anything about the egg yolks. I have 2 different versions of this recipe from you – one from the keto challenge program, and this one from your website. They are a bit conflicting because in one of the recipes, it shows the egg yolks being added in the picture, and in the other keto bread recipe they are not being added – it is only the whipped whites.
I love chili and I was a bit skeptical of making this at first but I really wanted to do your 3 Day Keto menu plan and soooo happy I did because this was the bomb! I really enjoyed how genius of you to add salsa I would have never thought to do that. Yummy! The only difference is my husband does not like cumin and I did not have any coriander so I just used Chili powder in place of it and it was perfect! Thank you!!
Some athletes swear by the ketogenic diet, not just for weight loss but for improved performance in their sport, as well. But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on keto, and my first question is, 'Well, how much weight did you lose?'” he says.

Tried them this morning, used the sugar instead of stevia (hate), next time will only use 1/2, used snickers sugar free grape jelly as my syrup and they were delicious.  Would not have known the difference if not for the coloring, flour and cinnamon makes them darker.  Batter is more than I needed for one meal, so looking forward to tomorrow’s breakfast.  Going to try freezing next babatter.  Thanks for a great recipe.
Ketoconazole Cream 2% contains sodium sulfite anhydrous, a sulfite that may cause allergic-type reactions including anaphylactic symptoms and life-threatening or less severe asthmatic episodes in certain susceptible people. The overall prevalence of sulfite sensitivity in the general population is unknown and probably low. Sulfite sensitivity is seen more frequently in asthmatic than in nonasthmatic people.
I’m sorry to say this, but it is very misleading when you say “healthy carbs, not sugar or starchy carbs”. Starchy carbs have been scientifically proven to be some of the healthiest foods we can eat. Societies with the healthiest individuals and the most centenarians eat a diet that is over 80% starchy carbs. In our Western world we are so confused about what is actually healthy. We have the highest rates of heart disease and cancer. People don’t seem to relate that to diet, but we are what we eat, and that is very clear to whoever wants to pay a little bit of attention.
If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. But shoot for one that is very low—like, zero—in carbohydrates. Pure isolates, such as Signature 100% Whey Isolate, are extremely low in carbohydrate. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. You won't taste it, and it gives a quick 13-14 grams of fat.
Divya, I’m happy to hear the flavor was great, but sorry to hear the bread was flat! I’ll try to help you troubleshoot…first I would check to make sure that your baking powder is fresh. Also, did you use the full cup of egg whites? Did you use a 9 by 5-inch loaf pan? Did you cook it at 350F and is your oven properly calibrated? Did you bake it for the amount of time the recipe calls for?
Hi! Mine did not turn out too well. BUT, I am new to trying to bake low carb substitutes. I usually just go without anything remotely like bread. I also didn’t have heavy cream so I used 1/2 and 1/2. The batter was lumpy and grainy and didn’t hold together. However, I read through the comments and saw many areas where I could improve my technique. I also think I cooked them too hot. So many fails for this newbie. I am going to try them again with sour cream and overall just being more careful. The best part was that I was going to manually add the recipe to my calorie tracking app but it was already in there! So great. Thank you.
Cheryl, We use beef gelatin in this recipe to act as a binder and add a bit more chewiness to help simulate regular bread. (If you’re interested, we talk more about using beef gelatin in keto baking in this post: We haven’t experimented with this recipe to omit the beef gelatin, but you might be able to get a similar result using a bit more psyllium husk powder, flaxseed meal, ground chia seeds, xanthan gum, or guar gum. If you decide to play around with the recipe, please let us know how it goes!
Together, glycogen loss and low insulin levels cause enough water and sodium to cause dizziness, nausea, cramping, headaches, and gastrointestinal issues — some of the most common keto flu symptoms. Luckily, these symptoms can be avoided by drinking plenty of water and supplementing with minerals (more on that later). However, even if you replenish your fluids and minerals, you can still experience keto flu symptoms like fatigue and brain fog due to hormonal changes.
How much sweetener should you use? That’s entirely up to you. All the above options have zero calories, zero carbohydrates and zero sugar, so theoretically, you can sweeten to your heart’s delight without a blood sugar backlash. I personally prefer my sweets to be less sweet than your standard dessert, so I only use 1/3 cup of Swerve. If you were to aim for standard ice cream sweetness, you’d be using closer to 1 cup or even more.
Hi Monika. I’m using nutrition information for coconut milk that’s the pure/raw kind (liquid from grated coconut meat), not the kind that’s processed as a ready-to-drink beverage or milk replacement. Nutrition data for both coconut milk and almond milk are obtained from NCC (Nutrition Coordinating Center), which is a comprehensive database operated by the University of Minnesota.
So excited that after 24hours I’m in Keto, Yea!! I need to know if I can have Chicken salad instead of Tuna salad? I’m allergic to Tuna. I bought Bumble Bee Chicken breast in water. I’m going to continue with your 12 week plan when I’m finished with this 3 day plan. So far everything is so yummy and that makes a huge difference. I’m certain I will like some things more than others but so far I am super happy. I have a fatty liver and am 60lbs overweight but the good news is no damage has started so if I lose the weight I’m sure the liver will get better and I will look and feel better too!
Thank you Mellissa. I guess I need to set up a Reddit account. Several people have directed me there for Keto forums for one reason or another. I try not to let it get me down but I have been fluctuating really badly since I started this WOE and I have a feeling it has a lot to do with the hormones not being balanced. I came off of a prepackaged, doctor recommended food plan that really knocked me outta whack and helped me discover that I do indeed have an under-active thyroid, which I have known most of my life because I have always felt hormonally off balance and could never lose weight. It is also genetic in my family but doctors never listened to me and at most would run the basic blood test to appease me which always came back normal…which is common…and when they did, they would lecture me about losing weight and hand me a prescription for diet pills or give me info on some fad diet. Now I am trying to fix it with Keto and natural remedies. I feel better than I ever have in my life on the energy front and that was almost an instant feeling after switching to Keto. I hope I balance out soon because I am 35-40 lbs down since mid-May (depending on my fluctuation for the week) and have about 100+ to go. The frustrating part is I have now lost the same 3-5 lbs repeatedly over the past 5-6 weeks and all I can think is that could have been 20-30 lbs closer to my goal weight! I even considered going back on that nasty diet even though I felt terrible because I did lose consistently. I have confirmed my macros with some others who are more experienced and they are just as boggled as I am about the bad fluctuation.
To cut the eggy taste in low carb bread I was told by someone to BEAT eggs & milk together, & it worked wonderfully…..BUT since there isn’t any milk called for in this recipe you can’t do that. So, I’m wondering if it would work to use 2 eggs, instead of 3, & then add about 1/4 cup heavy whipping cream to beat the eggs in before adding the other ingredients? The moisture content should be about the same, & the HWCwould be thicker than using water or milk. Might be worth a try.
Thank you! These were delicious! I’m using liquid Splenda since it tastes like sugar and the liquid stuff is not supposed to have any carbs. Four light squirts made these taste so good they didn’t need syrup (though I did use sugar free syrup for the first two, until I figured out how much liquid Splenda tasted best). To be specific (for anyone else using liquid Splenda), “light squirts” means I barely got the stuff out of the bottle. I also used ghee instead of butter, doubled the amount of almond flour (so I used half a cup) since some people said their pancakes were too thin, and added some vanilla. To be very clear to overly optimistic readers – yes, these do still taste a bit like diet pancakes, so don’t walk in with unrealistic expectations. I’m just amazed at how much they taste like regular pancakes. Mine were fluffy and tasty! Also, a reminder to all that you must be more patient before flipping these, since almond flour tends to crumble easily. Thank you so much for giving me back my pancake breakfasts!!!
The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant.

Add yeast and maple syrup (to feed the yeast, see notes) to a large bowl. Heat up water to 105-110°F, and if you don't have a thermometer it should only feel lightly warm to touch. Pour water over yeast mixture, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn't start again (too cold water won't activate the yeast and too hot will kill it). 

Brandi, Oh no, I’m sorry to hear about such a severe allergy! We carefully tested and re-tested this recipe and this is the best version we came up with. In order to come up with a recipe that doesn’t use coconut flour, we’d have to play around with not only alternative flours, but also adjust the amount of liquid (because coconut flour absorbs more liquid than most other flours), and additionally, potentially alter the bake temperature and bake time as well. I have a recipe for Paleo Sandwich Bread on my other blog that doesn’t use coconut flour that you might be interested in: I hope this is helpful!
I’ve been eating the almond flour pancakes for a while, but I like the lighter texture of these low carb coconut flour pancakes. If you like restaurant style pancakes, you may want to try my oat fiber pancakes which use buttermilk. For keto pancakes with the least carbs, try the cream cheese pancakes or the flourless pancakes which have only 2 grams of net carbs for the whole batch.

After a single administration of 10 mg of TORADOL (ketorolac tromethamine) ORAL to humans, the maximum milk concentration observed was 7.3 ng/mL, and the maximum milk-to-plasma ratio was 0.037. After 1 day of dosing (qid), the maximum milk concentration was 7.9 ng/mL, and the maximum milk-to-plasma ratio was 0.025. Because of the possible adverse effects of prostaglandin-inhibiting drugs on neonates, use in nursing mothers is contraindicated.
The best results are observed in patients treated in intensive care units during the first 1-2 days of hospitalization, although some hospitals are successful in treating mild cases of DKA in the emergency room (ie, Emergency Valuable Approach and Diabetes Education [EVADE] protocol). A high mortality rate among nonhospitalized patients illustrates the necessity of early diagnosis and implementation of effective prevention programs.
If you’ve been dairy free and struggling to find a keto treat that doesn’t include dairy, this is the pie for you! Decadent and dreamy, melt in your mouth creamy chocolate pie with a hint of vanilla and coconut to satisfy your dessert needs without the dairy.This pie is so silky that your friends and family won’t believe it’s dairy free! The main ingredient is coconut cream, which can lend a flavor of coconut, but it is paired perfectly with 70% dark chocolate that is both keto friendly ...
The first time i made them i found the batter too runny and they were gritty but someone old me when using coconut flower to let it rest. I usually wait at least 30 minutes after mixing the batter before i cook them or make the batter the night before and keep in the fridge. Now they come out perfect. My kids love these pancakes and they are better than any other recipe I’ve tried.
Made this for the first time tonight, excellent! I read the comments before I started so I knew to beat the eggs well and drain the beef. Thank you to everyone who commented! I didn’t use pickles, instead I put a few dots of sweet relish on top of the beef/bacon layer then spread them out a bit. Not so keto friendly but there isn’t much in a portion and it’s much quicker than dealing with pickles. Hubby asked me what I thought of it as he went for seconds. I quite enjoyed this and he did too! I had much more beef than called for, I used all 3 eggs and beat them well before the whipping cream and yellow mustard went in.There was no eggy taste. I will definitely make this again!

Good news! Yes, you can eat cheesecake on a keto diet. You just need to find the right recipe. One that is a keto proof like this one. The thing that you should know is that the cream cheese and low-fat cream cheese is low-carb. This is ideal since it is the central ingredient for this recipe. There are different recipes and good ideas for cheesecake on a keto diet. However, we believe that our recipe is very simple and one of the best, and we strongly suggest you give it a try!
Girl! You have made my morning. I’m in with Keto since May 17th. I came across your recipe trolling for meal ideas. I’ve never been a huge pancake person…. too much dough! I read your recipe instructions 3 times to make sure I knew what I was doing. I cooked the first one a little to long on one side. Practice makes perfect right? . I added a little butter on top and then some sugar free syrup. These little beauties are the bomb.. Does anyone really say that anymore? Thanks for this great recipe.. .
Chocolate and avocados are a strangely fantastic combination. Adding avocado to dessert-type recipes gives them a smooth, silky texture without a pronounced flavor. That’s certainly the case with this pudding, which is crazy easy to make. Just add cocoa powder, avocado, stevia, vanilla extract and salt to a bowl and mix. Easy? Yes. Tasty? Also yes.
Ketone urine-testing strips, also called Ketostix or just ketone sticks ... are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change color at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 15 seconds. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can "wash" some of the chemical away, and advise that a sample of urine be obtained in a cup or other container, then the strip dipped into it.
The nerve impulse is characterised by a great influx of sodium ions through channels in the neuron's cell membrane followed by an efflux of potassium ions through other channels. The neuron is unable to fire again for a short time (known as the refractory period), which is mediated by another potassium channel. The flow through these ion channels is governed by a "gate" which is opened by either a voltage change or a chemical messenger known as a ligand (such as a neurotransmitter). These channels are another target for anticonvulsant drugs.[7]
In the present study, a control population on a low fat diet was not included due to the difficulties in recruiting subjects for a control group. However, several studies (63,64) with appropriate control groups that compared the effect of a low fat diet with a low carbohydrate ketogenic diet have recently been published. In this regard, these two recent studies are comparable with the present study. Brehm et al (23) showed that obese women on a low carbohydrate ketogenic diet lost 8.5 kg over six months compared with 4.2 kg lost by those in the low fat diet group (P<0.001). Twenty-two subjects from the low carbohydrate ketogenic diet and 20 subjects from the low fat diet completed the study, with both groups reducing their energy intake by approximately 450 kcal from the baseline level. In another study performed in 132 severely obese subjects for six months (24), there was greater weight loss in the low carbohydrate ketogenic diet group than in the low fat diet group (5.8 kg versus 1.9 kg, P=0.002). Both of these studies support the findings presented in the present paper.
The recipe only made three pancakes. It must make twelve if you make very small pancakes. The texture is somewhat dry and crumbly in your mouth. I suppose the solution is an extra egg, but this recipe is already loaded with eggs and other fats. The amount of flour is nominal compared to all the dairy. Low carb is great, but not when it results in pancakes that have over ten grams of fat per pancake (unless you make very small pancakes and only eat one, which doesn’t sound filling at all).
Angie, I’m happy to hear you and your hubby enjoyed the taste, but sorry to hear the bread was flat! The egg whites don’t need to be whipped for this recipe, but I’ll try to help you troubleshoot…first I would check to make sure that your baking powder is fresh. Also, did you use the full cup of egg whites? Did you make any ingredient substitutions or adjustments? Did you use a 9 by 5-inch loaf pan? Did you cook it at 350F and is your oven properly calibrated? Did you bake it for the amount of time the recipe calls for? I hope this helps!
2) Since this is an older blog… I will tell you that Coconut Oil is “the miracle ingredient”! It goes RIGHT to your liver and is metabolized as ketones… it is what’s called an MCT oil (medium chain triglyceride, kinda of a “good” saturated fat) I have been eating 2 – 3 tbls a day since I started back with a vengeance and will tell you not only has it helped me to be more consistent in my weight loss, but it has even improved my complexion… I am 57, and was starting to get sun spots on my cheeks… but they are actually fading after only a month.. I’ve lost 15 lbs in this first month and feel 35 again…
Long-term administration of NSAIDs has resulted in renal papillary necrosis and other renal injury. Renal toxicity has also been seen in patients in whom renal prostaglandins have a compensatory role in the maintenance of renal perfusion. In these patients, administration of a NSAID may cause a dose-dependent reduction in prostaglandin formation and, secondarily, in renal blood flow, which may precipitate overt renal decompensation. Patients at greatest risk of this reaction are those with impaired renal function, heart failure, liver dysfunction, those taking diuretics and ACE inhibitors, and the elderly. Discontinuation of NSAID therapy is usually followed by recovery to the pretreatment state.

Because the ketogenic diet alters the body's metabolism, it is a first-line therapy in children with certain congenital metabolic diseases such as pyruvate dehydrogenase (E1) deficiency and glucose transporter 1 deficiency syndrome,[35] which prevent the body from using carbohydrates as fuel, leading to a dependency on ketone bodies. The ketogenic diet is beneficial in treating the seizures and some other symptoms in these diseases and is an absolute indication.[36] However, it is absolutely contraindicated in the treatment of other diseases such as pyruvate carboxylase deficiency, porphyria, and other rare genetic disorders of fat metabolism.[9] Persons with a disorder of fatty acid oxidation are unable to metabolise fatty acids, which replace carbohydrates as the major energy source on the diet. On the ketogenic diet, their bodies would consume their own protein stores for fuel, leading to ketoacidosis, and eventually coma and death.[37]

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food, with the intervention of insulin, are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Around half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] Some evidence indicates that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] Potential side effects may include constipation, high cholesterol, growth slowing, acidosis, and kidney stones.[3]
A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around.
Nausea is an uneasiness of the stomach that often precedes vomiting. Nausea and vomiting are not diseases, but they are symptoms of many conditions. There are numerous cases of nausea and vomiting. Some causes may not require medical treatment, for example, motion sickness, and other causes may require medical treatment by a doctor, for example, heart attack, lung infections, bronchitis, and pneumonia.
A scone for breakfast? You're probably thinking: total carb fest. Surprise! This special keto scone is actually low in carbs and high in fats and protein. Plus, it's gluten-free, so it's fine for those on the keto diet who also have celiac disease or a gluten intolerance. Each scone is only 220 calories with only 4.5 grams of net carbs, which is nothing, when you consider the average scone.
Hi Paola, I’m fairly new to keto and have tried recipes on other keto blogs. I’m so glad I stumbled upon this site and your recipes because they’ve been absolutely the most delish! So far I’ve tried the PB cookies (pb heaven), the fudgey brownies (OMG), and this wonderful easy cheesecake. My results with these recipes have been amazing and since I didn’t cook much before going on keto I give all the credit to your recipes. And thank you for recipes with macros so easy to work with!
5. Measure your food at first. “In the beginning when following any restrictive plan, I encourage people to get up close and personal with their measuring utensils and scale,” says Elia. A scale will help you weigh out an appropriate 3- to 4-oz portion of meat, for instance. (Too-high levels of protein can kick you out of ketosis, so you want to stick to moderation here, notes the healthy-lifestyle website Measuring spoons will help you dole out enough fat to so you know you hit your mark for the day. After you’ve got it down, you can stop, but double-check every once and a while to make sure you’re still on track, she says.
Wow! This recipe took off way more than I ever expected. It was one of the main motivations for starting this website way back when, since it was one of the first recipes I developed that made me feel like I needed to share it with others. Since then I’ve seen it be stolen/reposted by others without credit which is frustrating, but that’s outweighed by the happiness I get from reading your positive comments and feedback on it! Here are some answers to frequently asked questions about my keto pancake/waffle recipe:
Hi! Let me start by saying THANK YOU!!! This cheesecake is beyond my expectations! I have made two so far, keeping the portions in my freezer. It is now a staple in my house. So, was going to bake this morning, but I don’t have enough erythritol to make the cake filling. Panic set in, I just went to 3 local stores (one being a health food) can’t find it. I ordered it from Amazon (great price) but it won’t be here until the end of Sept. I can’t make it that long ;-). However, i have liquid Stevia but can’t figure out how or if I can convert the 1 1/4 c of eryth. needed. Can you advice me? Thank you!!
Only issue I had was the springform pan I used leaked some butter into the dutch oven. Perhaps I used a little too much or my almonds weren’t ground finely enough. I may try 6oz of almond flour next time instead. The adults seemed to enjoy it for the most part and it made one little girl happy because every other dessert served that night had gluten and this was something she could eat. 🙂
This is now my go to for lo-carb bread recipe. It is SO EASY! I made it last weekend, Instead of Xanthan gum I used konjac root powder, it worked just fine, my baking time was more like 50 minutes and I did cover the top loosely with foil for the first 15 minutes so the top wouldn’t brown so quickly (maybe why my cooking time was so long?) I also added a pinch of Bakers yeast (brewers yeast is NOT gluten free) just for flavor and stevia 3/4 T. This bread makes really good grilled cheese or avocado toast! Very yummy! Thanks for this recipe!

These chewy cookies take the same amount of prep and ingredients compared to dirty keto cookies — and the results are packed with nutrients and rich flavor. With a dough made out of almond meal, gut-loving collagen protein, cocoa powder, and melty chunks of dark chocolate, this recipe bakes up into a sinful-tasting dessert with benefits. Just 2.5 net carbs per cookie.
Lisa has been creating low carb recipes for herself and sharing them with others since 2010. She loves to experiment in the kitchen and find new ways to create low sugar foods that taste like high carb favorites! Her recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Lisa lives in Southeastern Connecticut. Connect with her and Low Carb Yum at:

Did I miss something??? It says to make the condensed milk add butter and heavy cream, then it says while this is breaking down, you can whip the heavy cream to soft peaks? How is that done if the cream is already on the oven? I’m literally making this right now and have NO idea what to do with the cream. Do I put it with the butter on the stove or mix to peaks and fold in?

Without peer-reviewed clinical trials, many of the benefits remain anecdotal. For instance, Weiss himself has been on a low-carb high-fat (though not strictly ketogenic) diet for more than six months, and claims he does feel much better. But he’s clear about what he knows and what he doesn’t. He’s lost weight and his borderline pre-diabetes is gone.  

I found this recipe today while researching keto ice cream and it looked so easy I made it right away. I am lactose intolerant so I used coconut milk (refrigerated, drained of liquid leaving the solid coconut cream), added 1/4 tsp. cinnamon, an extra tablespoon of cocoa powder and a pinch of salt then blended it using my immersion blender. I tasted it before I put it into the freezer and the mixture was incredibly smooth and tasted so good! It will be ready in 2 1/2 hours and I can hardly wait..

A patient with symptoms and/or signs suggesting liver dysfunction, or in whom an abnormal liver test has occurred, should be evaluated for evidence of the development of a more severe hepatic reaction while on therapy with TORADOL (ketorolac tromethamine) . If clinical signs and symptoms consistent with liver disease develop, or if systemic manifestations occur (eg, eosinophilia, rash, etc.), TORADOL (ketorolac tromethamine) should be discontinued.

Hi Kathy, Just confirming that even pure erythritol doesn’t work for you? Often times it’s other things in erythritol blends that cause issues, like oligosaccharides, for example. Unfortunately I haven’t tested this recipe without a powdered sweetener, so if you try something super concentrated like stevia, I’m not sure how it would work out. Please let me know how it goes if you try!
This stuff is addicting thanks for sharing was having trouble getting some fat in my keto diet however I’m not a fan of sour cream I tried it but wasn’t a fan of the taste I loved it without the sour cream addition so I thought I would share with others that have issues with sour cream LOL that on your site I believe it starts you with two servings for the recipe I did four servings so it was easier to mix in my mixer and I just used the cream cheese Philadelphia brand unsalted regular butter I didn’t have salted on hand and swerve confectioner’s and the vanilla… and just left it whipped. if you’re looking for a really heavy dessert that’s got decent fat it’s the quick easy way to go especially if you want to make one big batch the full nutrition on it for 12 tablespoons is 900 calorie 94 fat zero carbs 10 protein. I portion it in 6 tablespoons for my dessert in the evenings because I’m usually low on my fat and calories by the end of the day so this is a perfect alternative that’s quicker than sticking them in the mold and letting them freeze into little cups however I’m looking forward to trying the crust next time it sounds amazing! And those nuts probably add a lot of fat which is great for those of us on keto thanks again for sharing sorry for the long post figured it’d be good info for people that are having issues like me looking forward to more of your recipes
Ketosis is deliberately induced by use of a ketogenic diet as a medical intervention in cases of intractable epilepsy.[12] Other uses of low-carbohydrate diets remain controversial.[14][15] Carbohydrate deprivation to the point of ketosis has been argued to have both negative[16] and positive effects on health.[17][18] Ketosis can also be induced following periods of fasting (starvation),[19] and after consumption of ketogenic fats (such as medium chain triglycerides[citation needed]) or exogenous ketones.[20]
The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s and was widely used into the next decade, but its popularity waned with the introduction of effective anticonvulsant medications. This classic ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains, and sugar, while increasing the consumption of foods high in fat such as nuts, cream, and butter.[1] Most dietary fat is made of molecules called long-chain triglycerides (LCTs). However, medium-chain triglycerides (MCTs)—made from fatty acids with shorter carbon chains than LCTs—are more ketogenic. A variant of the classic diet known as the MCT ketogenic diet uses a form of coconut oil, which is rich in MCTs, to provide around half the calories. As less overall fat is needed in this variant of the diet, a greater proportion of carbohydrate and protein can be consumed, allowing a greater variety of food choices.[4][5]
THANK YOU!!! I was also a tad confused with the serving size stating 1 pancake…thought I had just eaten 10 carbs. I then looked again and the note at the bottom in bold stated nutrition PER BATCH. Whew! Under serving size, you could put per batch maybe?? Regardless, was ready to pull my hair out if I had to eat another omelette/scramble, etc! My sweet tooth is satisfied right now!
Despite continuous advances in the medical world, obesity continues to remain a major worldwide health hazard with adult mortality as high as 2.8 million per year. The majority of chronic diseases like diabetes, hypertension, and heart disease are largely related to obesity which is usually a product of unhealthy lifestyle and poor dietary habits. Appropriately tailored diet regimens for weight reduction can help manage the obesity epidemic to some extent. One diet regimen that has proven to be very effective for rapid weight loss is a very-low-carbohydrate and high-fat ketogenic diet.
Made this for the first time tonight, excellent! I read the comments before I started so I knew to beat the eggs well and drain the beef. Thank you to everyone who commented! I didn’t use pickles, instead I put a few dots of sweet relish on top of the beef/bacon layer then spread them out a bit. Not so keto friendly but there isn’t much in a portion and it’s much quicker than dealing with pickles. Hubby asked me what I thought of it as he went for seconds. I quite enjoyed this and he did too! I had much more beef than called for, I used all 3 eggs and beat them well before the whipping cream and yellow mustard went in.There was no eggy taste. I will definitely make this again!
I actually did the same thing with the hand mixer. I mixed the egg whites by hand with the whisk – that was quite a workout! But when the mix in the food processor came out like a ball of dough, there was no “folding” in the egg whites so I broke out the hand mixer. Bread turned out good. This was my second attempt, since I had a hard time finding almond flour (I used hazelnut flour the first time 🤢) The almond flour recipe didn’t have a huge amount of flavor but not overly eggy tasting to me. I’m going to try your cheese idea!
They were perfect!!! My husband said I nailed it and that they tasted just like a ‘regular’ pancake. I do need to work on my portion size as I only get 3 servings or 6 pancakes per recipe… but I totally love it! Thank you so much for taking the time to share with us your passion for food and helping us on our Keto journey! May God bless you and yours.
It’s starting to feel a little like fall already, even though it technically won’t be for a few more weeks. Days like this are my favorite – still warm, but not too hot. The mornings are already just a little chilly, which is actually pretty nice. It makes my daily keto butter coffee that much better! But to be honest, I’m pretty obsessed with this bulletproof coffee recipe year round.
Most obese people become so adept at releasing insulin that their blood is never really free of it and they're never able to use up their fat stores. By primarily burning fat instead of carbohydrates, lipolysis breaks the cycle of excess insulin and resultant stored fat. So by following a fat containing, controlled carbohydrate regimen, you bypass the process of converting large amounts of carbohydrate into glucose. When your carbohydrate intake drops low enough to induce fat burning, abnormal insulin levels return to normal - perhaps for the first time in years or decades.
OHHHHHH ***pizza*** ::drools just thinking about it:: as for the sweeter options, i only have liquid stevia, as i tried the truvia when it first came out and hated it LOL. Will the “skinny girl” brand of liquid stevia or equivalent (both just stevia and erythritol, no calories, no carbs) work in these? If so ive got all the ingredients right now and i smell breakfast.. yum.
Just to comment on the erythritol comment about its carb content. Erythritol is a sugar alchohol. Any item that contains erythritol will show up with a carb count. However, it’s completely safe for keto (in moderation). It doesn’t affect your insulin levels and will not kick you out of ketosis. You don’t need to count these carbs in your daily carb limit, you’re good ☺

I’ve made this twice. The first time it came out FLAWLESSLY, and it looked exactly like the pictures here. The second time I was reading the comments and I kept seeing the admonition not to over-beat, or else it would crack. Well, guess what happened?! It was really ironic! Very deep cracks, but it didn’t in any way affect the taste of the cake (absolutely delicious). Are there good, tried-and-true mix-ins for it?
Ketoacidosis happens most often in a person with type 1 diabetes. This is a condition where the body does not make enough insulin. In rare cases, ketoacidosis can happen in a person with type 2 diabetes. It can happen when they are under stress, like when they are sick, or when they have taken certain medicines that change how their bodies handle glucose.
I made this recipe and it turned out so well! It even looked pretty! Haha This was my first cheesecake I have ever made and wow! I will be making it again. Thank you so much for the recipes, you are helping me stay on track with my keto diet and still enjoy a New York Style Cheesecake! Yum! I topped mine with the Simple Berry Sauce you mentioned in the recipe. I wish I could post the photos! 🙂
Just starting to test the water with this keto diet stuff and this is one of the first things we’ll be making. I popped the recipie into MyFitnessPal, though, and the cals per serving come to only 169! I’ve double checked it and can’t seem to find any errors. How did you figure your calories? Perhaps with garnishes like avocado, sour cream, cheese, etc?
It is important to keep all medication out of sight and reach of children as many containers (such as weekly pill minders and those for eye drops, creams, patches, and inhalers) are not child-resistant and young children can open them easily. To protect young children from poisoning, always lock safety caps and immediately place the medication in a safe location – one that is up and away and out of their sight and reach.
I too started Atkins years ago- back in the ‘80’s. I did well as long as i stuck to it. But, it’s a tough road and restaurants and snack food companies are not very low carb friendly. It’s all too easy for me to grab something quick & the donuts in the break room do me in everytime!!! I read your post this morning & It inspired me. I also am 57 and have been discouraged lately with my weight and lack of ability to stay away from carbs. But, I am going at it again – and this time with a vengeance. Thanks again for your post – very inspiring & appreciated. By the way – I found that Mellissa’s website the best for keto. Her recipes are simply delicious and not over complicated or time consuming. She also has a great sense of humor. It’s nice to know she goes through the same trials we do – and what it’s like to mess up !! !!. Thank you Mellissa for your articles, recipes, humor and your perseverance!!
Noline is a chartered accountant and therapeutic reflexologist who converted to the keto lifestyle after losing 55 pounds without counting calories or starving herself. She is a student of Professor Tim Noakes and the Nutrition Network and feels compelled to share the low carb lifestyle with as many people as possible. She does this at Essential Keto where she shares resources, recipes and her experiences, whilst working on losing that last 10 pounds.
Hi Brittany, You are absolutely right that sugar is not allowed on the keto diet. There is no sugar in any of my recipes, including this one. You can definitely use natural sugar-free sweeteners on a keto diet, such as the erythritol used in this recipe. Erythritol does not spike insulin or blood sugar, and will not take you out of ketosis. You can learn more about the keto diet here and more about sweeteners here.

OMG! Because I have tried other recipes for pancakes, (I was not happy with), I was very hesitant to try your recipe. I am so glad I did! These are yet by far the very best ever! Being on a very low carb diet, I could not bring myself to giving up my pancakes. This recipe makes me feel as though I’m eating the real thing. Thank you so much for sharing! Also I would like to add, today I made the pancakes, however mid-way through, I found I was out of vanilla extract. So what’s one to do? I had some lemon extract and real lemon, so I decided to make lemon poppyseed pancakes out of lemons! Lol, they are fabulous!
In addition to healthy fats, Michalczyk recommends incorporating foods that contain protein into your A.M. eats. “Protein is important at breakfast for many reasons, one being the fact that it takes your body longer to digest protein, which means you’ll feel satiated for longer,” she says. It’s also crucial for ensuring your body has the nutritional building blocks it needs for optimal function throughout the day.
Ketoacidosis happens most often in a person with type 1 diabetes. This is a condition where the body does not make enough insulin. In rare cases, ketoacidosis can happen in a person with type 2 diabetes. It can happen when they are under stress, like when they are sick, or when they have taken certain medicines that change how their bodies handle glucose.
Sorry about the confusion on the servings. Originally I listed 22 small silver dollar pancakes like you said, but the recipe card actually said 3-inch pancakes, and people found it confusing. When I re-tested the recipe, I changed the servings to reflect the number of regular-sized 3-inch pancakes. If you make silver dollar pancakes, it will make approximately double the number of pancakes, so you can cut the nutrition info approximately in half for 3 silver dollar pancakes. Hope that helps!
When you use heavy whipping cream to eliminate carbs, you’re amping up your fat intake big time, along with calories. If doing so is built into your diet plan, proceed forth. Just know that one serving of ice cream with heavy whipping cream contains 842 calories, 99 grams of fat, 0 grams of carbs, and 2 grams of protein. Again, if this is something that doesn’t concern you, awesome!
Cheryl, We use beef gelatin in this recipe to act as a binder and add a bit more chewiness to help simulate regular bread. (If you’re interested, we talk more about using beef gelatin in keto baking in this post: We haven’t experimented with this recipe to omit the beef gelatin, but you might be able to get a similar result using a bit more psyllium husk powder, flaxseed meal, ground chia seeds, xanthan gum, or guar gum. If you decide to play around with the recipe, please let us know how it goes!
MCTs are a type of saturated fatty acid. Coconut oil is one of the best sources of MCTs, since around 65% of its fatty acids are composed of this essential healthy fat. MCT oils are a rich source of energy for the body since they are consumed rather than being converted and stored as fat. They can also help you lose weight since they make you feel more full and discourage overeating.

Note this: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more