Choc Zero- Keto Chocolate Syrup

Choc Zero's Chocolate Syrup is Delectable! 

I love Choc Zero's Keto Bark! It is a perfect treat after a long day! I just learned that Choc Zero's Chocolate Syrup is the exact same chocolate they use to make the keto bark, they just put it into the bottle instead of making bark! 

Put this syrup on pancakes, keto cakes, or even just fruit. I love dipping strawberries into this syrup! 

Choc Zero Chocolate syrup is back in stock and ready to be sent right to your door! 

Choc Zero Chocolate Syrup has no preservatives, no sugar alcohols, and only 5 ingredients!

Yep 5 ingredients!!!

  • Liquid vegetable fiber,

  • unsweetened chocolate

  • cocoa butter

  • monk fruit extract,

  • natural chocolate liquor.

It’s vegan and Soy and Gluten Free!

This syrup has a thick fudge like consistency! You can drizzle it over low carb ice cream and bake it into Keto Treats! I swear, I could just eat it right off of a spoon!

If you want it a little thinner, run the bottle over some warm water. Don’t worry it will thicken right back up when you put it in the fridge.

You really can’t go wrong with this low carb Chocolate Syrup. What ever you put it on is going to be delicious! But hurry, Choc Zero products sell out quickly. They will be restocked (every friday at 5pm) but my suggestion is to snag them up any time they are in stock so you never run out! :)

Get 10% off your entire Choc Zero order when you use the code KETOINTHECITY at Check Out!

Know Foods - Low Carb Waffles

One thing I keep in my fridge at all times is a bag of Know Food's Waffles! They are low carb and delicious. Know Foods specializes in making low carb versions of your favorite carby foods. They have a large variety of mixes and ready made muffins, breads, pancakes, and more.

Know Foods also sells my favorite Low Carb Chocolate Chips and Syrups.

Heat these waffles up for breakfast, a late night snack, or anything in between. Know Foods also sells Chocolate Chip waffles if you really want to indulge your sweet tooth.

My favorite thing about Know Food's waffles is that you can put anything on them: cream cheese and fruit, butter and Keto Syrup, Ket Chocolate chips and Strawberries. They can be as simple or as fancy as you want.

Personally, I love using Know Food's Waffles to make Grilled Cheese Sandwiches! I missed these before I discovered this trick. The crunch and hint of sweetness in the waffles combine perfectly with gooey melted cheese.

Get 10% off your entire order of Know Food’s Products with the discount code KETOINTHECITY!

They have a large variety of low carb foods to choose from!

Big KETO Announcement: I wrote a 2nd book! The Big Book of KETO Diet Cooking Launches Today.

Dear Keto Fam, 

I am so excited to announce to you guys that I have written my 2nd cookbook and it launches on Amazon TODAY! It is called The Big Book of KETO Diet Cooking and I am beyond excited to share it with all of you! This book has been a crazy labor of love that took over my life this winter and spring and I have been dying to talk about it and now I finally can! 

My 1st cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, has 130 super easy recipes. The new cookbook has 200!!! Yes, 200 recipes, still super easy and super delicious but not limited to just 5 ingredients. The Big Book of KETO also has 3 different 2 week keto meal plans in it:

• Meal Plan #1: Keto with Full Fat Dairy

• Meal Plan #2: Keto without Dairy 

• Meal Plan #3: Keto without The Big 8 Allergens 

I have been so humbled and amazed by the support the keto community has given me with my first book and I am thrilled to see what everyone thinks of the new book! This book features tons of recipes that I make for myself and my daughter on a regular basis including my now famous FatHead Cinnamon Rolls, Prosciutto and Arugula Cauliflower Crust Pizza, Green Chile Meatballs, and tons more! 

Please pre-order your copy today, Amazon prioritizes books that get lots of pre-orders and I want to be able to share keto and this amazing lifestyle with as many people as possible! So if you are able to order now instead of waiting until September I would be so grateful! I can't wait to see what you all make from the book and what recipes become staples in your individual keto journeys. 

I will be releasing a different recipe from the book every week up until the ship date on my Instagram account, so be sure you are following me @ketointhecity_ to get a head start on your delicious keto adventure with the The Big Book of KETO

Don't Wait! Order Your Copy of The Big Book of KETO Today!

Thank you all so much for the support and for trusting me to help guide your keto journeys. 



KETO RECIPE: 2 Insanely Easy Hot Dog Meals


Who needs bread when you can take your hot dog to the next level with a PICKLE BUN?!  All you need is a big ol' pickle. Just slice it, maybe carve out a little of the middle to make space, and BAM- you have yourself a pickle bun! 

The hot dog is a Teton Waters Ranch Grass-fed Beef Hot Dog, they are amazing and you don't have to worry about what's in these hot dogs! I made them on my grill pan on top of the stove to get grill marks and then I criss-crossed mustard and Miso Mayo on top! Delicious! I've been buying TWR sausages for a long time and I always find them at Costco.

Pickle Hot Dog.JPEG
Pickle Dog 2.JPEG


Meals that can get tossed into one pan are awesome. This dish is perfect for those weeknights when you have 15 minutes to get dinner on the table and no time to stand over a pan. You can literally choose any veggies you like to roast. For this version I did a bunch of colors of peppers, asparagus and some quartered radishes. The more colorful the better in my book! 

Cut the veggies bite size, then cut the sausages bit size so you don't even need knives for dinner because that is one less thing to wash! I used 3 different flavors of Teton Waters Ranch grass-fed sausages because I love that every bite tastes a little different! A little extra kick never hurt anybody! 

I put all the cut veggies and sausage in a baking sheet and then drizzled Basil & Parmesan Olive Oil on top, I love letting my olive oil do the seasoning for me! Then I added salt and pepper and popped it into the oven at 400 for 15 minutes. 

Roasted Veggies and Sausage.JPEG
Cut up veggies bite size and choose sausage flavors

Cut up veggies bite size and choose sausage flavors

Drizzle olive oil on top of veggies and sausage and season with salt and pepper

Drizzle olive oil on top of veggies and sausage and season with salt and pepper

Bake at 400 for 15 minutes, sprinkle parmesan cheese on top when finished roasting (cheese is optional, but I added it!)

Bake at 400 for 15 minutes, sprinkle parmesan cheese on top when finished roasting (cheese is optional, but I added it!)


I love this super easy dessert that any dairy eating, cheesecake loving person will devour! It takes 5 minutes to make and can easily be customized to include your favorite flavors! 

This is one of my favorite recipes from my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook.



  • 4 ounces of Cream Cheese 
  • 1 tablespoon of heavy whipping cream
    •  This can be unsweetened full fat Coconut Milk, Almond Milk, or Heavy Whipping Cream.  Whatever you have in the house is fine! Today I used Califia Farms Coconut Almond Milk, but usually I use Heavy Whipping Cream. 
  • 1 scoop of Perfect Keto MCT Oil Powder 
    • This ingredient is optional, but justs boosts up the healthy fats even more and is flavorless. 
  • 1 teaspoon of Swerve natural sweetener or 1 drop of liquid stevia
  • 1 tsp of Vanilla Extract
  • 4 Strawberries
    • You could also use a handful of blackberries or raspberries instead
The first 5 ingredients in the food processor. Strawberries get incorporated in the next step. 

The first 5 ingredients in the food processor. Strawberries get incorporated in the next step. 



  1. Break up the cream cheese block into smaller pieces so that it is evenly distributed around the blade. Add the cream, sweetener, vanilla, and MCT Powder. 
  2. Mix together on high. I usually stop and stir twice with a small rubber scraper to make sure everything is mixed well. 
  3. Slice up 4 strawberries and place them in the food processor with the cheesecake mixture. Again mix until combined and use rubber scraper to incorporate everything. 
  4. Divide strawberry cheesecake mixture between 2  vessels.  Then I like to slice up additional strawberries and put them on top.
  5. You can eat this right away or chill it for an hour before eating, it is delicious either way! 

INGREDIENT TIP- Set the cream cheese out on the counter for 20 minutes or so working with it. If the mixture still seems thick, mix in a little more cream to help it incorporate. 

You can customize this dessert in so many ways! I have added lemon zest in the past for nice freshness!


If you like this recipe, you will love my Blackberry Chia Pudding Recipe



In celebration of my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook being in the Top 25 Best Selling Books on Amazon, I would like to re-share one of my favorite recipes with you, Blackberry Chia Pudding! 

All of the recipes in my book have just 5 ingredients! They are seriously the easiest recipes. I wanted to create a cookbook that truly anyone could use. Too often low carb or keto cooking is filled with hard to find ingredients, but not my book

If you like this recipe, you will love my Strawberry Cheesecake Mousse Recipe



Lucky Ladies Free To Forage!

I have been OBSESSED with Vital Farm Eggs for a long time now! I was pulled in initially by their ADORABLE packaging and then the fact that their eggs are Pasture-Raised sealed the deal! 

They have 3 different kinds of Pasture-Raised eggs, but the black package are the ones most commonly found in stores right now. I have also purchased the tan package at Whole Foods, but have never seen the cream package! Hopefully soon I will. 

All of them have the cutest sayings on them! 

  • Happy Hens
  • Made With Fresh Air and Sunshine
  • Freedom To Forage Outdoors Year Round
  • Girls On Grass
  • Lucky Ladies Free To Forage Under Open Skies & Sunshine

Happy hens make better eggs! Their orange yolks are so incredible. If you've never tried these eggs you absolutely HAVE TO! It makes a huge difference what kind of eggs you are buying. 

Now the team from Vital Farms is making packaged hard-boiled eggs and butter too! I love buying convenience packs of hard boiled eggs to make deviled eggs. Starting with these eggs means it takes literally 2 minutes to throw together amazing deviled eggs and I love any time-saving solution because mom life is hard and BUSY!

Now let's talk about BUTTER! 

Being keto introduced me to the world of grass fed butter, like many of you I'm sure! I was amazing how much better it was than the butter I had been eating before. Standard butter now tastes like wax to me- gross! But now let's talk about pasture raised AND grass fed butter aka the holy grail of butter! 

At its simplest, pasture raised can be thought of a a welfare standard – how the cows are raised, and where they eat  – , whereas grass fed refers solely too what they eat and their diet.

Just like you want happy hens making your eggs, you want happy cows making your butter! It's as simple as that! The Vital Farms butter may not be as easy to find because it is newer, but they have a store locator you can check out! 

Once you get your Vital Farms eggs and butter here are some recipes to try out! 

Vital Farms and Keto In The City.jpg
Vital Farms and Keto In The City.jpg



  • 8 oz of butter, I use Vital Farms Salted Pasture Raised and Grass Fed

  • ¼ tsp of garlic, minced

  • ¼ cup of herbs, your choice I use equal parts parsley, fresh dill, and chives

    • Rosemary, thyme and sage are also a great combination

  • ¼ tsp of pepper

  • 1 tsp of lemon juice


  1. Mix all ingredients in a food processor or in a mixer with paddle attachment.

  2. Mix thoroughly, but don’t whip.



The herb butter with the Butter And Herb Pork Chops on page 116 of my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, would be amazing! 

The Whole Family!

The Whole Family!



I love deviled eggs, always have and always will. The most time consuming part of making deviled eggs is making the hard boiled eggs and peeling the shells off, I hate that part! My solution is using the Vital Farms Pasture Raised Hard Boiled Eggs! Super convenient, especially when you only want to make a small serving of deviled eggs, like I often do for my daughter and I.


If you are making deviled eggs for a crowd then I love using regular Vital Farms eggs and placing a dozen in my Instant Pot with one cup of water and cooking for 7 minutes. They turn out perfect and the steam in the pressure cooker makes the shells practically fall off. Here are full instructions


Now back to the Crabby Eggs! I made an omelette topped with crab awhile back and ever since I have been thinking about adding it to deviled eggs and today was the day! I used the egg base I always use and then added Sriracha, wild caught crab meat, and parsley. I also cut the eggs differently than the typically horizontal deviled egg just to be a little fancy. 

If you're wondering why the Vital Farms pack comes with 6 eggs and you only see 5 on the plate... this "chef" always tastes tests first ;) 


  • 6 Vital Farms Pasture Raised Hard Boiled Eggs 
  • 1/4 cup of avocado oil mayo
  • 2 tbsp of sour cream (or you could use cream cheese)
  • 4 oz of crab meat (I used Trader Joe's Frozen Wild Caught Crab Meat, thawed)
  • 1 tablespoon of ground mustard or dijon mustard
  • 1 tsp of Sriracha
  • 1 tsp of paprika
  • 1 tsp of parsley, chopped (or you could use green onions)
  • Pink salt and pepper


  1. Slice off the top third of the hard boiled egg, using your knife scrape out the yolk into a bowl being careful to keep the egg white in tact. Slice a sliver of egg white off the bottom of the egg to create a flat surface to stand the egg up. 
  2. Mix the yolk with the mayo, sour cream, mustard, sriracha, salt and pepper. Once smooth add 2 oz of crab meat broken up into small pieces. 
  3. Spoon the mixture into the egg white or fill a zipper bag, cut off a corner and pipe the mixture into the egg white. 
  4. Add additional 2 oz of crab meat on top of the filled eggs, garnish with parsley and paprika. 
Crabby Eggs with Vital Farms by Keto In The City
Crabby Eggs with Vital Farms by Keto In The City
Crabby Eggs with Vital Farms by Keto In The City


You can find more deviled eggs recipes on pages 79 and 80 of my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook. I feature BLT Deviled Eggs, Bacon Jalapeno Deviled Eggs and Bacon Avocado Deviled Eggs. 

On goInspo: 3 Delicious Days in Santa Fe, New Mexico

Check out my newest blog on goInspo where I share my experience in Santa Fe with my besties for my 40th Birthday! 

Amazing food, incredible art, the cutest adobe Airbnb and more...

You can also read about what else inspires me here. I'm so excited to be a goInspo contributor and can't wait to continue to share with all of you. xx

Slow Cooker Buffalo Wings

Everyone loves wings right?!?!

If I ask my daughter what she wants to eat, she will say either sushi or chicken wings- it never fails. I love making wings in the slow cooker because they get super tender and full of flavor, then I just quickly finish them under the broiler to get that crispy outside.


Ingredient list

  • 1 lb of chicken wings

  • 6 oz of wing sauce, divided (the one I use can be found HERE)

  • 2 tbsp of butter or ghee, divided (I use Vital Farms)

  • 1 tbsp of Italian seasoning

  • Salt and pepper



  1. With a crock insert in place, preheat the slow cooker on high. Line a baking sheet with aluminum foil or silicone mat for later.

  2. Add 2 tbsp of the butter, 4 oz of the wing sauce, and the Italian seasoning into the slow cooker. Let butter melt and mix everything until fully combined.  

    1. Sometimes I melt the butter and buffalo sauce in a small saucepan and then pour it over the wings. Either way works. 

  3. Pat the chicken wings dry with a paper towel and season them with salt and pepper. Then place wings into the slow cooker with the melted butter mixture and combine until coated.

  4. Cover the slow cooker and cook for 2 hours and 45 minutes.

  5. Preheat the broiler. Place a rack on top of a lined baking sheet. Place wings on rack and then brush more buffalo sauce on the top side of the wings. 

  6. Cook one side under the broiler for 2-5 minutes or until they reach desired crispiness. Then remove baking sheet, turn wings over and brush the other side with buffalo sauce. Return to the broiler for 2-5 more minutes or until they reach desired crispiness.


Macronutrients: 47% Fat, 53% Protein, 0% Carbs

Per batch

Calories: 957; Total Fat: 39; Protein: 100; Total Carbs: 0; Fiber: 0; Net Carbs: 0


Per serving (1/2 lb of wings)

Calories: 478.5; Total Fat: 19.5; Protein: 50; Total Carbs:  0; Fiber: ; Net Carbs: 0


I also have a super easy recipe for Garlic Parmesan Wings in my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook!

Nice and crispy! 

Nice and crispy!