KETO IN 30 MINUTES RECIPE: Bulletproof Coffee

Bulletproof Coffee is one of those keto staples. A great way to fill up with some healthy fats and sustain energy throughout the day. There are a lot of ways you can take this base recipe and customize it and make it your own.

Love Spicing up your coffee?

Try adding some Perfect Keto supplements to your Buttery Coffee. Perfect Keto is an amazing brand that creates high quality supplements designed to help you along your keto journey.

If you are first starting out and want to kick start your body into Ketosis, I would suggest adding Perfect Keto Exogenous Ketone Base to your morning coffee. My favorite flavor is Salted Caramel.

The other flavors include Vanilla, Chocolate, Peach, and Coffee.

I often mix this up in a shake in the afternoon for a little added energy to help me get through a long afternoon at work or a gym session.


If you like mochas, you will love this hack. Swap out your regular MCT Oil Powder with Perfect Keto’s Chocolate flavored MCT OIl Powder.

MCT Oil Powder is the same C8 MCT Oil you love from Perfect Keto. It is just dehydrated and sweetened. It comes in four different flavors: Unflavored, Chocolate, Vanilla, and Salted Caramel. It tastes amazing and incorporates so nicely you won’t even know that you put oil in your coffee at all!

And for the days you don’t want coffee at all, there is a Matcha MCT Blend!

Both Perfect Keto Base and MCT Oil Powder now come in convenient single packets as well. I keep these in my bag while I travel and at my desk so I am never without my Perfect Keto.

KETO IN 30 MINUTES RECIPE: Sesame Pork & Green Beans

Chinese food is one of the toughest keto challenges. Eating out is super dicey since the sauces generally have sugar hidden in them. This is a super simple take on Chinese takeout that you can make at home in less than 15 minutes. You can sub out soy sauce with Coconut Aminos if you want!


KETO RECIPE: Creamy Slow-Cooker Chicken

Creamy Slow-Cooker Chicken

A creamy slow-cooker meal is perfect for those chilly days. You can make this dish very quickly and then enjoy the aromas for the next 4 hours while it cooks. The fresh spinach added toward the end of the cooking time adds beautiful color and freshness.


  • 1 tbsp of ghee

  • 2 boneless skinless chicken breasts

  • 1 cup of alfredo sauce

  • 1/4 cup of chopped sun dried tomatoes

  • 1/4 cup grated parmesan cheese

  • 2 cups of fresh spinach

  • Pink salt and pepper


  1. In a medium skillet over medium-high heat, melt the ghee. Add the chicken and cook, about 4 minutes on each side, until brown.

  2. With the crock insert in place, transfer the chicken to the slow cooker. Set the slow cooker to low.

  3. In a small bowl, mix to combine the Alfredo sauce, sun-dried tomatoes, and Parmesan cheese, and season the pink salt and pepper. Pour the sauce over the chicken.

  4. Cover and cook on low for 4 hours, or until the chicken is cooked through.

  5. Add the fresh spinach. Cover and cook for 5 minutes more, until the spinach is slightly wilted, and serve.

Substitution tip: You can replace the chicken with pork chops and follow the same instructions.

Photo by @keto_alice

This recipe can be found in my first cookbook The Easy 5-Ingredient Ketogenic Diet Cookbook




How long have you been keto?

1.5 years

What led you to this way of eating?

I gained 60lbs from my back to back pregnancies and I had no energy to keep up with my babies. I knew I needed to change something but I also knew I didn’t want to starve myself and feel deprived. I had also tried “The Atkins Diet” before but I was turned off from all the shakes and bars they offered. Even though I was seeing results I didn’t like the way I felt after having them. While researching recipes for Atkins/Low Carb I started seeing the word “keto” and I began to research and realized this was the way of eating I’d been looking for.

What are some of your go-to meals at home?

My Low Carb Chili and Cornbread Skillet is always requested by my fiance. It’s very cozy and comforting. 2. Egg Roll in a Bowl is delicious and easy. 3. Zuchinni Pizza Casserole is also one of our favorites!

What about when you eat out?

We rarely eat out. Maybe one meal a week unless we’re really busy. For fast food we love The Habit. I always get their “Santa Barbara Char Burger” lettuce wrapped, it’s packed with fresh mashed avocado. So good! For a sit down restaurant we love ramen. Our favorite place is Shin Sen Gumi. I ask them for no noodles and pretend bean sprouts are the noodles.

Habit Santa Barbara Char Burger via @kindketomama

Habit Santa Barbara Char Burger via @kindketomama

Favorite keto snack?

Well, I just tried the vanilla almond Stoka bar last night and it was incredible! It reminded me of those granola bars in a green wrapper that I used to eat when I was little. For a fresh snack, my go to is usually pork rinds with my Sour Cream Dill Pickle Dip! Ever since I started practicing eating keto I really began craving pickles and anything briney. Maybe that’s my body’s way of telling me that I need more electrolytes.

What is one thing that has helped make your keto journey a little easier?

Honestly, opening my @kindketomama account on IG has really helped me because it helped hold me accountable. The community there is also really positive and helpful. They root me on and visa versa. I’ve also learned so much from everyone there. We all post helpful tips and recommendations on how to ketofy your favorite foods.

Do you have any tips for people who are just starting keto?

People message me all the time for tips and I always tell them to make electrolytes a priority from day 1! When we cut down our carb intake, our body flushes out a lot of fluids and in turn it flushes out electrolytes. I supplement by adding extra himalayan salt to my meals and also adding “Nu Salt” potassium to my apple cider vinegar drink. I have the recipe for that in my highlights on my instagram. I drink that 1-2 times a day.



I mentioned this dip above. It’s really good with pork rinds, flax crackers or even sliced veggies. It’s a big hit at parties, not just for us keto folk but everyone else too!


  • 8oz full fat sour cream

  • 7 pickle slices, diced

  • 1/4 cup dill pickle juice

  • 1 tbsp fresh dill

  • 3/4 tspn onion salt (You can also substitute with onion powder, garlic powder and additional salt)

  • Salt to taste (I used 1/4 tspn)


  1. In a medium bowl combine the sour cream and pickle juice. Continue stirring until completely combined.

  2. Add remaining ingredients and mix thoroughly.

  3. For best results cover and chill in fridge for at least 1 hour before serving, to allow flavors to marry. (picture below)

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via

KETO RECIPE: Festive Reindeer (and Santa) Pancakes!


One of my favorite parts about Christmas is making these festive pancakes! I started making them a few years ago and they have now become a family tradition right after we finish opening Santa presents. I make non-keto pancakes for my parents and my keto pancakes for Kaia and I.

I use my Cream Cheese & Coconut Flour Pancake recipe and then let the bacon, berries and whipped cream do the rest of the work!

You can let everyone make their own creations or you can do the honors for everyone, just make sure the pancakes have a little time to cool or your whipped cream will just melt right off!


This pancake recipe is also in my first cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, which is available on Amazon as well as in major retailers.

KETO IN 30 MINUTES RECIPE: Strawberries & Cream Cake

Dessert that cooks in just 4 minutes?! How can you resist?! This sweet, creamy cake is the perfect quick dessert or a delicious breakfast!

Keto In 30 Minutes is available now on Amazon for pre-order and ships on January 22nd, click here to order.

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You can purchase Ghee, I love Bulletproof Ghee, but you can also easily make your own. You melt down butter to a point where the milk solids, such as casein and lactose, can be removed, leaving a golden oil that can be cooked up to 500 degrees without burning.



  • 4 sticks of unsalted grass-fed butter


  1. Cut each butter stick into 10 cubes.

  2. In a medium saucepan, heat the butter over medium-low heat until the butter separates and the milk solids fall to the bottom, 10 to 15 minutes. If you want a slightly nutty and rich browned butter flavor, let the milk solids brown just slightly. Otherwise, remove the saucepan from the heat and skim off any foam from the top of the butter.

  3. Strain the butter into a jar through several layers of cheese-cloth or a fine-mesh strainer to remove all the solids.

  4. Cover the jar and store at room temperature for up to 3 weeks or in the refrigerator for 3 months.



How long have you been keto?

2 years

What led you to this way of eating?

Out of curiosity really. I lost 100lbs doing IIFYM and then heard about the ketogenic diet as a method of biohacking (cognitive improvement, satiation, more energy). I began researching the science behind it and decided to give it a shot. Since I’m a bit of a foodie, I loved that everything tasted amazing (because fat!). After a few months on the diet I was hooked and have been strict keto since. I also do heavy strength training so I’ll often eat large protein heavy meals which will inevitably raise eyebrows when I order enough food to feed a small family.

What are some of your go-to meals at home?  

I make chicken crust pizza pretty often since there are lots of topping variations, but a ribeye steak is my favorite go-to meal.

What about when you eat out?

Bun-less burgers, fajitas, steaks and since I live in Texas, lots and lots of BBQ.

Favorite keto snack?

Cheesecake Fluff!  I make a batch of it nearly every week.

What is one thing that has helped make your keto journey a little easier?

The Keto community! Everyone is so supportive and encouraging of each other’s progress and personal victories. I’ve made so many friends and connections within the community that it makes this so much more than just a way of eating.  

Do you have any tips for people who are just starting keto?

Do you research.  I spent several months devouring information, science publications, podcasts… anything I could get my hands on.  It’s helped me better understand how the body works in ketosis which ultimately made it easier to eat intuitively.  




Strawberry Compote

  • 1 Plastic tray of Strawberries

  • 3 tbsp water

  • 1 tbsp @lakantosweetener Monkfruit Sweetner

  • 1 tsp lemon juice

  • Sprinkle of Konjac Flour (Xantham gum also works)

  • Optional - red food coloring

Cheesecake Crust

  • 2 cups Almond Flour

  • 1/3 cup Melted Butter

  • 3 tbsp @lakantosweetener Monkfruit Sweetener

  • 1 tsp Vanilla Extract

Cheesecake Filling

  • 32 oz Cream cheese (room temp)

  • 1 1/4 cup Powdered Erythritol

  • 3 large eggs (room temp)

  • 1 tsp lemon juice

  • 1 tsp vanilla

  • 16 oz sour cream (room temp)



  1. In a saucepan, combine strawberries and water over medium heat.  Cook until strawberries are softened (5 min)

  2. Add sweetener, lemon, konjac flour and 4 drops of red food coloring and stir for about a minute. 

  3. Add mixture to a small bowl and roughly mash the strawberries


  1. Preheat oven to 350F and grease a 9” springform pan

  2. Stir all ingredients in a medium bowl and press the dough into the prepared pan.

  3. Cook in oven for 10-12 minutes until barely golden. Let cool completely.

Cheesecake Filling 

  1. Lower oven to 300F

  2. Beat the cream cheese and powdered sweetener at medium-low until fluffy. Add eggs, one at a time, while continuing to beat.  Finally, add lemon, vanilla, sour cream and strawberry compote to batter and mix through.

  3. Pour filling into pan and over the crust, smoothing the top with a spatula

  4. Bake for 1 hour.

  5. Open oven door and let cool for one hour, and further cool on wire rack to room temperature before placing in refrigerator to cool overnight (this prevents it from cracking).

  6. Serve with whipped cream and fresh strawberries.

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Patrick also has an EggNog Cheesecake recipe on his IG!

Fat Snax - Fat Tea in Three Flavors

Want to switch up your morning routine?

Try switching out your go-to coffee for a Fat Snax Tea.

Every so often, I like to change up my morning routine. It helps change my perspective and helps me tackle my week with a new mindset. One thing you can do to change up your morning routine is switch out your caffiene source. The caffiene in Teas and Coffee work differently from one another. You might find that you prefer the type of caffiene in Matcha or Yerba to your usual black coffee.

Recently I discovered the brand Fat Snax. They have soft and delicious Fatty Cookies. And they also sell Fat Tea.

Fat Snax Tea comes in individual serving packets. Each packet contains Tea, MCT Oil, and just 1 net carb.

They us C8 MCT Oil derived from Coconuts. C8 is a type of MCT that gives amazing energy without causing gut irritation.

Fat Snax Tea is sweetened with Stevia. All you have to do is mix the packet with water (hot or Cold) and enjoy!

Fat Snax Tea now comes in three flavors: Matcha, Pu-Ehr, and Yerba.

Matcha is concentrated green tea powder. It has a strong, but clean caffeine and contains tons of antioxidants.

Pu-Ehr is a fermented Chinese Tea. It is loaded with flavor and antioxidants.

Yerba is a tea from South America. It has a crisp taste will wake you up on even the sleepiest of mornings.

I love coffee as much as the next person, maybe more. But If you are looking to change up your caffeine intake, I encourage you to try out Fat Snax Tea.

KETO GIVEAWAY: Quest Nutrition

My holiday giveaways continue over on Instagram! My friends at Quest Nutrition were kind enough to provide an amazing prize for one lucky winner.

Winner receives:

  • 1 box of Quest bars

  • 1 box of Quest cookies

  • 1 case of Quest Protein Chips

  • 1 Canister of Quest Protein Powder