New Heka Blueberry Muffin Keto Bars

You guys know I love sharing new keto products with you and this one is DELICIOUS! Meet Heka Good Foods Keto Bars!

The texture of these low carb snack bars is like you are eating a caramel 😋 and the flavors are insane! The brand JUST launched and is already making big waves. They started with two amazing flavors: Chocolate Chunk Cookie Dough and Peanut Butter Chocolate Chunk 🍫

And they just launch a brand new flavor, Blueberry Muffin!


Heka Good Food’s New Blueberry Muffin Keto Bar Launched this morning! I absolutely loved those Jiffy Blueberry Muffins when I was a kid, so I am super excited to try this flavor! The blueberry muffin bars have 1 net gram of Carbs and is Keto Certified. The bars are also gluten and grain free!

The folks at Heka Good Foods are self-proclaimed Keto Heads! They live Ketogenic Lifestyles and strive to make products that make staying Keto Simple. I have loved getting to know the brand. Their treats are absolutely delish! Give these new Blueberry Muffin Keto Bars a try and let me know what you think on my Instagram @ketointhecity_

KETO RECIPE: Bacon Wrapped Tomatoes

Wrap anything in bacon and it instantly becomes a treat! These are no exception, roasting the tomatoes bring out the sweetness of the of the fruit and when paired with the saltiness of bacon it is a match made in heaven. This is a great appetizer that comes together really quickly so double or triple the recipe for a crowd!

Photo via delish

Photo via delish



  • 1 pt. cherry or grape tomatoes

  • 2 tsp. olive oil

  • 1/2 tsp. Italian seasoning

  • Salt & black pepper

  • 5 slices bacon


  1. Preheat oven to 375° and line a medium baking sheet with parchment paper. In a medium bowl, toss tomatoes with oil, Italian seasoning, salt and pepper.

  2. Cut bacon into thirds, then cut each third in half lengthwise. Wrap each tomato in a piece of bacon and secure with a 1/2 toothpick. Repeat until all tomatoes and wrapped in bacon.

  3. Bake until bacon is crisp, 25 minutes. Remove toothpicks and serve.

Choc Zero Pumpkin Pie Sugar Free Syrup

It is officially Sweets Season!!

But don’t worry! From now through the end of the year, we are going to celebrate and stay Keto with Choc Zero. Choc Zero is my favorite Keto brand for Treats and Sweets. They just re-released one of their best seasonal items: Pumpkin Pie Syrup!

If Pumpkin Pie was your favorite pre-Keto dessert, you are going to love Choc Zero’s Pumpkin Pie Syrup.

You can put this stuff on anything! I like to put it on Keto Pancakes, and Baked Goods. I have even drizzled some in my coffee and it turns it in o a decadent Pumpkin Treat!

Choc Zero’s Pumpkin Pie Syrup really does taste just like fall to me! They also have a brand new Keto Bark with Pecans! It’s really good! Both of these goodies are seasonal and probably will sell out, so make sure to order them now and check back on Fridays at 5pm when Choc Zero restocks their online store.


Pumpkin Pie Syrup from Choc Zero only has 2g of net carbs per TBSP. A little bit goes a long way! It is made with Monk Fruit Extract which is 200x sweeter than sugar. They don’t use preservatives or sugar alcohols. They use only all natural ingredients and never water anything down. It is the thickest and gooiest Keto Syrup I have ever found. I love putting it on Keto Cream Cheese and Coconut Flour Pancakes!

You can get 10% off your entire order of Choc Zero when you use the code KETOINTHECITY!

Fat Snax is Now in Whole Foods

One of my favorite things to do is to roam grocery stores for new keto-friendly options! That’s why I was so excited when I discovered that Fat Snax Cookies are now in Whole Foods nationwide! They had double chocolate chip, peanut butter, and chocolate chip cookies! You can find them in the cookie aisle. I love their new packaging and it looks like everyone is loving the cookies because they had almost sold out!  

Fat Snax Stats:  

• 8-9 grams fat

• 1-2 net carbs

• 0 sugar


Fat Snax uses a mixture of keto-friendly sweeteners (Stevia, Erythritol and Xylitol) to sweeten their cookies. They are super soft and contain a great amount of fat which keeps you full and satisfied. I’ve blood tested them and you will stay in ketosis eating these cookies, they are the real deal! 


I love eating them alone, but I’ve also been known to crumble them on top of keto-friendly yogurt or ice cream. You could even create a delicious crust for a low carb cheesecake with these cookies, so many options!


KETO RECIPE: Seared Scallops

Searing scallops is super simple, and super fast! They are one of my mom’s favorite foods so I make them a lot and I always get a bit of a laugh when I watch cooking shows because they always seem to mess them up! Here are a few easy tricks to perfect scallops:

  1. First you want to make sure you pat the scallops dry! Use a paper towel and get them as dry as humanly possible otherwise they will steam and will not get a good crust. This is the most important step!

  2. The scallops have a side muscle which you can eat, but they don’t have a great texture. So just pinch the side of the scallop and remove it.

  3. Make sure your skillet is HOT!




  • 1 lb. large scallops

  • Salt (I use Pink Himalayan)

  • Freshly ground black pepper

  • 1 tbsp. olive oil or avocado oil

  • 2 tbsp. butter, cut into pieces

  • 2 tbsp. freshly chopped parsley

  • Lemon wedges, for serving


  1. In large skillet over medium-high heat, melt butter with oil. Blot scallops dry with paper towels, then season generously with salt and pepper. When foaming of mixture has subdued, and the pan is just starting to smoke, add scallops.

  2. Cook, undisturbed, until bottom has developed a golden crust, 2 to 3 minutes. Flip and cook until golden on other side, 2 to 3 minutes more. Transfer to a serving platter.

  3. Now make a super simple pan sauce. Into the same skillet, add butter. When melted, stir in herbs. Serve scallops with butter mixture and lemon wedges. That’s it!

ALL THINGS KETO WINGS: WingStop vs Buffalo Wild Wings


I love wings! They are delicious, convenient and pair perfectly with the world's greatest sauce: ranch dressing! I travel a lot for work and with my daughter's volleyball team. Wherever we are, there is pretty much always either a Buffalo Wild Wings or a WingStop.

So which place has Keto Friendly Wings?


Here's the best news ever: THEY BOTH DO! 

Neither of these chains bread their bone-in, traditional wings. So as long as you stick to a non-sweet sauce they have 0-1g of carbs per wing! Both restaurants have a great nutritional guides online. I'd eat wings all day everyday from either of these restaurants. Wings are a weekly occurrence at our house, especially now that football season is in full swing!  (Is there anything better than wings and football?)


My go-to order at Wingstop Order:

10 piece traditional bone-in wings: 1/2 Garlic Parm and 1/2 Lemon Pepper. The Louisiana Rub is also FIRE! Whatever flavor you end up going with, do not forget the Ranch!! I don’t know what it is but Wingstop has the best ranch on the planet! I am obsessed with it! I also love that I can easily order wings for pick up or with one of those very convenient food delivery apps! I love ordering Wingstop and enjoying it on my own couch!

My go-to order at Buffalo Wild Wings:

My favorite flavor at BWW is Salt and Vinegar, what used to be my favorite flavor of chips, is now my favorite wing flavor. I also like the BWW lemon pepper and garlic parm. Ranch or blue cheese is keto-friendly as well.

Any restaurant that you go to that have wings on the menu just ask if they bread their wings. Boneless wings are always breaded, so you want to avoid those no matter where you go. Some places do bread their bone-in wings, but lots of places don’t. So don’t be afraid to ask!

bww keto wings

KETO RECIPE: Ham & Cheese Breakfast Roll-Ups

Ever have trouble getting your omelettes to look perfect and restaurant like? I can’t even count the number of times my omelettes have become a scramble after I messed them up lol. These Ham & Cheese Breakfast Roll Ups are impossible to mess up and take just a few minutes so even on your busiest morning you can have a tasty breakfast, brunch or breakfast for dinner!

Photo via Delish

Photo via Delish



  • 4 large eggs

  • 1/4 c. heavy whipping cream (or dairy free alternative)

  • 2 tbsp. Chopped chives

  • kosher salt

  • Freshly ground black pepper

  • 1 tbsp. butter

  • 1 c. shredded cheddar, divided

  • 4 slices ham


  1. In a medium bowl, whisk together eggs, milk, and chives. Season with salt and pepper.

  2. In a medium skillet over medium heat, melt butter. Pour half of the egg mixture into the skillet, moving to create a thin layer that covers the entire pan.

  3. Cook for 2 minutes. Add 1/2 cup cheddar and cover for 2 minutes more, until the cheese is melty. Remove onto plate, place 2 slices of ham, and roll tightly. Repeat with remaining ingredients and serve.

My Keto Answer to a Pumpkin Spiced Latte

Happy October!

Normally the first week in October in LA is 105 degrees, but this year we have been enjoying crisp mornings and cooler evenings! This cooler weather is making me super excited for Fall! I’ve brought my Sweaters out of summer storage and am craving warm and creamy coffee drinks instead of my Summer Time Iced Coffee!

I came across this awesome recipe for a Keto Pumpkin Spiced Latte the other day and wanted to share it with you! It is perfect for extra cold mornings or as a “desk treat”. A “desk treat” is what I like to call anything that makes working long hours at your desk easier. I keep all of the ingredients for this Keto Pumpkin Spiced Latte in my work’s kitchen. Then I pump up some music, enjoy my latte, and dive back into work with new energy!




  1. Combine all ingredients in a high speed blender and mix on high until frothy.

  2. Garnish with extra pumpkin spice, cinnamon, and cacao powder if desired.


This Perfect Keto Pumpkin Spiced Latte is so much more than just a distraction from work.

Perfect Keto’s Mocha Keto Instant Coffee has MCT Oil Powder in it. Pair that with Cacoa and Caffeine and you have a super latte that helps Improve Cognitive Function, keeps you full for longer, and contains a ton of Antioxidants!

I don’t know what I would do without Keto Coffee! I love finding new flavor combinations and ways to get the most Keto Bang for my buck! This Keto Pumpkin Spiced Latte is perfect for Chilly weather and a wonderful new flavor for Fall!


KETO RECIPE: Chewy Chocolate Chip Cookies or Bars!

I’ve shared my Chewy Chocolate Chip Cookie recipe before, in fact, it’s in my 2nd cookbook, The Big Book of Keto! But recently this yummy recipe was added to the back of the brand new Chocolate Chips by ChocZero which is without a doubt one of the most exciting things that has happened to me this year. I definitely never thought I would see my name on a package! The recipe is currently on the Milk Chocolate Chip and Dark Chocolate Chip bag for launch and will stay on the dark chocolate bag forever and ever! So cool!

My IG friend @keto.copy got ahold of her chocolate chips and baked my cookie dough into these gorgeous Chewy Chocolate Chip Cookie Bars! YUMMM! So make them as traditional cookies or turn them into bars, your choice, same recipe!

Photos by @keto.copy

Photos by @keto.copy

Photos by @keto.copy


I love puffy, chewy chocolate chip cookies, so these are my go-to keto replacement. I make these with ChocZero sugar-free chocolate chips. You can also add nuts if you would like. The cream of tartar gives these cookies a great chewy, texture.


  • 1/4 cup unsalted butter

  • 1 1/4 cups almond flour

  • 1/4 cup of erythritol (I use Swerve)

  • 1/4 tsp cream of tartar

  • 1 large egg

  • 1 tsp vanilla extract

  • 1/4 cup of ChocZero sugar-free chocolate chips (milk, dark or white)



  1. Preheat oven to 350 degrees.

  2. Line a baking sheet with parchment paper or a silicone baking mat and set aside. For bars, grease a baking dish.

  3. In a saucepan or in the microwave, melt the butter. Place in a room-temperature container and let it set in the refrigerator for 10 minutes to cool down.

  4. In a large bowl, combine the almond flour, salt, erythritol, and cream of tartar. Stir to combine.

  5. In a small bowl, combine the egg, vanilla, and cooled butter. Whisk together.

  6. Pour the wet ingredients into the dry ingredients and combine everything together with a large spoon or rubber scraper, then fold in the chocolate chips.

  7. Scoop out 2-to 3-inch mounds of cookie dough and place on the prepared baking sheet. I like to flatten mine a bit. For bars, place dough in a greased baking sheet.

  8. Bake the cookies for 10 to 12 minutes, until the edges turn golden brown.

  9. Let the cookies cool for 10 to 15 minutes before transferring them to a cooling rack to cool for an additional 15 minutes. THIS STEP IS VERY IMPORTANT, DON’T RUSH IT:)

  10. These will make puffy chocolate chip cookies with a chewy center. I absolutely love them cold, so I generally store them in the refrigerator.

KETO RECIPE: Pizza Chaffle

Chaffles have been all the rage for awhile in the keto world, but I love this pizza version! Perfect for football Sundays or anytime you have a pizza craving. I like to use Rao’s Homemade marinara sauce, theirs is super low in sugar compared to many other brands. Add whatever toppings you like, I love the idea of having a family chaffle pizza night where everyone can choose their own favorite toppings.

Photo via Delish

Photo via Delish



  • 2 large eggs

  • 2 tbsp. almond flour

  • 1/2 tsp. kosher salt

  • 1/2 tsp. baking soda

  • 1 1/2 c. shredded mozzarella, divided

  • 1/3 c. pepperoni slices

  • Freshly grated Parmesan, for serving


  1. Preheat waffle maker according to manufacturer's directions. In a medium bowl, whisk eggs, almond flour, salt, and baking soda together. Add 1 cup mozzarella and stir to coat.

  2. Pour 1/2 cup mixture into center of waffle maker and cook until golden and crispy, 2 to 3 minutes. Repeat with remaining batter.

  3. Immediately top with marinara, remaining ½ cup mozzarella, pepperoni, and a sprinkle of Parmesan.