Low Carb Clotted Cream Ice Cream

I was browsing the internet and learned there was such a thing as Clotted Cream Ice Cream! Of course, I had to give this a try, but sugar free and low carb. The final result is the BEST frozen custard ice cream I’ve ever had! If you want a low carb vanilla ice cream that is decadent beyond belief, this is the recipe for you.

Low Carb Clotted Cream Ice Cream

Makes 10 servings

1 cup whole milk (I used Fairlife brand, which is half the carbs of regular whole milk)

1 ½ cups heavy cream

6 oz. English Clotted Cream*

3 tablespoons powdered monkfruit/erythritol sweetener (I used LaKanto Monkfruit sweetener)

A pinch of salt

4 egg yolks

6 tablespoons allulose sweetener

1 tablespoon vanilla extract

In a heavy saucepan, whisk the milk, heavy cream, clotted, cream, powdered monkfruit sweetener and salt over medium heat until the sweetener and clotted cream are dissolved.

In a small bowl or glass measuring cup, whisk together the egg yolks and allulose sweetener.

When the milk and cream mixture begins to bubble at the edges of the pan, ladle about 1/2 cup of the warm liquid slowly into the egg yolks while whisking to temper the yolks. Then slowly add the tempered egg yolk mixture into the hot milk and cream mixture while whisking continuously. Continue whisking gently until the custard reaches 170°F and coats the back of a wooden spoon. (Do not boil or the mixture may curdle.)

Remove the saucepan from the heat, add the vanilla and stir to combine. Pour the custard through a fine mesh strainer and into a medium/large bowl. Top with plastic wrap and refrigerate until cool, about two hours.

Churn according to the manufacturers instructions for your ice cream maker. Churn until thickened, about 20 to 25 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in the freezer for at least six hours or overnight.

*Clotted Cream is sometimes referred to as Cornish Clotted Cream or Devonshire Cream. Also, if using regular whole milk instead of Fairlife brand, add 1 ½ carbs per serving.

Nutritional Information per ½ cup serving: 252 calories, 2.7 g carbohydrates (0 g fiber, 0.8 g sugars, 0.5 g sugar alcohols), 24.8 g total fat (15.4 g saturated fat, 0 g trans fat), 166 mg cholesterol, 54 mg sodium, 72 mg calcium, 35 mg potassium, 202 IU Vit A, 3.1 g protein. Net carbs per serving: 2.7 grams

Recipe and photos by Kathy Sheehan, copyright 2026

All rights reserved . Please do not duplicate without the author’s permission.

Baked Cottage Cheese Breakfast Bowl

This high protein breakfast pudding can be made either sweet or savory! It makes one generous serving that leaves your body nourished and satisfied for hours.

Baked Cottage Cheese Breakfast Bowl

Makes 1 serving

Base Mixture:

½ cup cottage cheese (4% fat)

1 large egg

1/4 cup almond flour

1/4 teaspoon baking powder

A pinch of salt

Sweet Additions:

½ teaspoon vanilla extract

1-2 tablespoons allulose honey or sugar free maple syrup (or 6 drops monkfruit extract)

1/4 cup strawberries (chopped), or blueberries, fresh or frozen

Savory Additions:

1/4 cup ham, or cooked sausage, bacon or broccoli (chopped)

2 tablespoons shredded cheese

Freshly ground black pepper to taste

½ teaspoon chopped herbs

Preheat the oven to 350°F. Lightly grease one large oven-safe ramekin or small baking dish; set aside.

In a bowl, whisk together the base mixture of cottage cheese, egg, almond flour, baking powder, and salt until smooth.

If making sweet, whisk in your sweetener of choice and vanilla. Then gently fold in the fruit.

If making savory, add the meat or chopped broccoli, cheese, pepper and herbs to the base mixture and stir to combine.

Pour the mixture into the greased ramekin and bake for 25-30 minutes until set and lightly golden on top. Cool for about 10 minutes before serving.

Nutritional Information per serving: Varies, depending on additions to base mixture. Base mixture is 330 calories, 9.7 g carbohydrate (2 g dietary fiber, 5.2 g sugars), 22.8 g total fat (5.6 g saturated fat, 0 g trans fat), 201 mg cholesterol, 607 mg sodium, 255.6 mg calcium, 229 mg potassium, 2 mg iron, 141 IU Vit A, 24.3 g protein. Net carbs per serving: 7.7 grams.

Photo and recipe by Kathy Sheehan, copyright 2026

All rights reserved. Please do not duplicate without the author’s permission.

Keto Crispy Cheese Egg In a Nest

Cheese is a familiar addition to a traditional Egg in a Nest, but what about super crispy, crunchy cheese? This method of cooking allows the cheese in the pan to sizzle and crisp up, adding an unforgettable texture and flavor to this favorite breakfast food. For best results, use a nonstick skillet. You can use any aged cheese. My favorite is sharp cheddar.

Keto Crispy Cheese Egg In a Nest

Makes 1 serving

1 slice of low carb bread, with a hole cut out of the center

1 large egg

1½ ounces cheddar, shredded

Salt and pepper

1. Preheat a nonstick skillet to medium to medium-high. Sprinkle a bit more than 1/3 of the shredded cheese onto the preheated skillet.

2. When it starts to sizzle, place a piece of low carb bread on top.

3. Crack an egg into the hole and sprinkle with salt and pepper.

4. Sprinkle more cheese on top of the bread and egg, reserving some for serving. Cover the skillet to allow the cheese over the top to melt a bit.

5. Once the cheese on the bottom is golden brown and crispy, flip and continue cooking until the cheese on the flip side is crispy and the egg is done to your liking. To serve, sprinkle reserved cheese over the top to melt. Enjoy!

Nutritional Information (may vary, depending on the low carb bread used): 349 Calories, 1.4 g carbohydrate (1 g dietary fiber, 1.2 g sugars), 27.3 g total fat (11.6 g saturated fat, 0 g trans fat), 310 mg cholesterol, 448 mg sodium, 345.6 mg calcium, 129 mg potassium, 2 mg iron, 318 IU Vit A, 24.8 g protein. Net carbs per serving: 0.4 grams

Photos and recipe by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Bacon and Cheese Dutch Baby Pancake

This fluffy, puffy egg pancake is baked in the oven in a preheated, hot skillet. When it comes out of the oven, it is impressive! I use a 6-inch cast iron skillet, which imparts a higher rise and nice crust. Similar to a puffy omelet, but so much easier to make.

Keto Bacon and Cheese Dutch Baby Pancake

Makes 1 serving

1 tablespoon unsalted butter

6 inch heatproof skillet

2 large eggs

2 tablespoons heavy cream

2 tablespoons water

2 tablespoons almond flour (or 1 tablespoon coconut flour for nut free)

Salt and pepper to taste

2 slices cooked bacon, chopped

1 ounce cheddar cheese, shredded

Sugar free maple syrup (optional)

1. Placed the 1 tablespoon of unsalted butter into your skillet. Place the skillet into the oven and preheat to 400°F.

2. Meanwhile, whisk together the eggs, cream, water, almond flour, salt, and pepper. You can do this in a blender or food processor for an extra fluffy pancake.

3. When the oven and pan are preheated, swirl the melted butter all around the bottom and sides of the skillet. Pour the egg mixture into the hot skillet. Sprinkle the chopped bacon and cheese on top. Return the skillet to the oven and bake for 14 minutes until puffy and golden.

4. Remove the skillet from the oven and use a sharp knife to loosen the pancake from the sides of the pan. Transfer the pancake to a serving plate and drizzle sugar-free maple syrup on top, if desired. Eat it immediately. The pancake will deflate as it cools.

Nutritional Information per serving (entire recipe): 618 calories, 2.5 g carbohydrate (0.9 g dietary fiber, 0.4 g sugars), 56.7 g total fat (27 g saturated fat, 0 g trans fat), 491 mg cholesterol, 723 mg sodium, 270.4 mg calcium, 276 mg potassium, 2 mg iron, 480 IU Vit A, 26.8 g protein. Net carbs per serving: 1.6 grams

Recipe and photos by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Dark Chocolate Pots de Crème (No cook Chocolate Mousse)

This impressive dessert may sound fancy, but it’s quick and easy to make! I love to make them for a crowd or a party because they can be made ahead of time. They’re so rich and decadent that their small size is just enough. It uses a combination of zero carb sweeteners for the best flavor and smooth texture when chilled. Instead of being overly sweet, this thick mousse is somewhere between bittersweet and semi-sweet, but you can adjust the sweetness to your own taste. This recipe makes ten, small shooter-size dessert cups.

Keto Dark Chocolate Pots de Crème (Chocolate Mousse)

Makes 10 servings

9 ounces 100% unsweetened chocolate chips (or baking chocolate, roughly chopped)

3 large eggs

20 drops monkfruit extract or stevia drops

¾ teaspoon stevia powder

2 tablespoons powdered erythritol sweetener 

1½ teaspoons vanilla extract 

A good pinch of sea salt

¾ cup almond milk, coconut milk or other low carb milk of choice

¾ cup heavy cream

½ cup allulose

1. Put milk, heavy cream, and allulose into a small saucepan and bring to a boil.

2. Meanwhile, placed the chocolate chips into a food processor or blender. Pulse to chop chocolate into small pieces.

3. Add eggs, monkfruit extract, stevia powder, powdered erythritol, vanilla and salt. Process on low until ingredients are combined.

4. While the blender or food processor is running, pour boiling hot milk mixture through the opening at the top. Process until mixture is completely smooth and all of the chocolate has melted. The hot liquid will cook the eggs.

5. Divide the chocolate mixture into individual small dishes or cups (I use shooter size dessert cups) and place in the refrigerator to cool completely, about 3-4 hours. The mixture will solidify into a rich, thick, mousse-like consistency. Serve cold, and top with whipped cream, if desired.

Nutritional information per serving (no whipped topping): 218 calories, 8.2 g carbohydrate (4.5 g dietary fiber, 0.2 g sugars, 0.8 g sugar alcohols), 22.9 g total fat (14.2 g saturated fat, 0 g trans fat), 83 mg cholesterol, 49 mg sodium, 18.7 mg calcium, 24 mg potassium, 95 IU Vit A, 5.9 g protein. Net carbs per serving: 3.7 grams.

Recipe and photos by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the author’s permission. 

Creamed Kale and Eggs with Pesto

In the summertime, I have a small, backyard garden and kale is one of the most robust and easiest vegetables to grow! This baked egg dish is one of my very favorites and shows up on my breakfast table often while my kale is in season. As the kale bakes, it becomes crispy around the edges, similar to kale chips! The combination of flavors and textures makes this a deeply satisfying way to start the day.

Creamed Kale and Eggs with Pesto

Makes 1 serving

2 teaspoons olive or avocado oil

A large handful of fresh kale, washed and torn into pieces (you can substitute spinach or any leafy green)

2-3 tablespoons of heavy cream (or full fat coconut milk for dairy free)

Salt and pepper

2 eggs

2 tablespoons pesto (homemade or store bought)

1. Preheat the oven to 350°F.

2. In an 8 inch, oven proof skillet over medium heat, heat the oil and add the kale. As the kale wilts, toss it in the oil and season with salt and pepper.

3. Add heavy cream and stir to coat the kale. Create two wells and crack one egg into each well. Season the eggs with salt and pepper. Drizzle the pesto onto the top of the eggs and kale mixture.

4. Remove the skillet from the heat and bake in a 350° oven for seven minutes or until the eggs are done to your liking.

Nutritional Information per serving: 503 calories, 5.8 g carbohydrate (1.4 g dietary fiber, 0.6 g sugars), 48 g total fat (14.3 g saturated fat, 0 g trans fat), 414 mg cholesterol, 595 mg sodium, 156.5 mg calcium, 347 mg potassium, 3 mg iron, 42 mg Vit C, 1928 IU Vit A, 15.5 g protein. Net carbs per serving: 4.4 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Simple Keto Bread Pudding

I have recently found a bread recipe that has changed my life! It’s wonderful to have bread—a really good gluten free, keto bread—to make sandwiches, French toast or to use in recipes, such as this excellent Bread Pudding. Here is a link to the keto bread recipe I highly recommend: https://www.sugarfreemom.com/recipes/keto-dairy-free-cloud-bread/. I have modified the recipe slightly, by reducing the mayonnaise to 1/4 cup instead of 1/2 cup and adding 3/4 teaspoon of yeast and 1 tablespoon hot water to the liquid allulose. The yeast is not for leavening, but for a more authentic bread flavor. You can use any homemade keto bread in this Bread Pudding recipe or use your favorite store-bought brand, although note that the nutritional information provided is based on using the Dairy Free Cloud Bread Loaf.

Bread pudding is one of my all-time favorite, comfort food desserts. It’s soft bread, soaked and baked in an egg custard, that can also double as a nutritious breakfast! The warm and spicy taste of cinnamon really adds a distinctive flavor. The buttery Vanilla Sauce is optional, but I think you’ll really enjoy the added richness it gives to this simple, homey dessert.

Simple Keto Bread Pudding

Makes 6 servings

Bread Pudding:

1-1/2 cups low carb milk of choice, divided

4 cups cubed keto bread, cut into 1-inch cubes

1 tablespoon unsalted butter, plus more for greasing the baking pan

1 teaspoon vanilla extract

6 tablespoons erythritol sweetener (I like LaKanto Monkfruit sweetener), divided

1 teaspoon ground cinnamon

A pinch of salt

2 large eggs, beaten

Vanilla Sauce (Optional):

2 tablespoons salted butter (or unsalted is fine too)

1 tablespoon brown sugar substitute (I like LaKanto Golden)

3/4 teaspoon vanilla extract

1. Preheat oven to 350°F. Generously butter a 4 to 6 cup baking dish and fill it with the cubed keto bread.

2. Take 1/2 cup milk and whisk in 1 tablespoon sweetener. Pour over the bread cubes and stir to coat the bread. Let the cubes absorb the milk as you make the custard.

3. In a small sauce pan over low heat, warm the remaining 1 cup milk, 1 tablespoon butter, vanilla, remaining 5 tablespoons of sweetener, cinnamon and salt. Continue cooking and stirring just until the butter melts. Remove from heat and cool.

4. Add the beaten eggs to the cooled milk mixture and whisk. Pour mixture over the bread cubes and stir to coat. Allow to sit for a few minutes, stirring occasionally, until some of the liquid is absorbed by the bread cubes. Bake for 30 minutes or until custard is set but still a little wobbly. Serve warm or at room temperature.

5. To make the optional Vanilla Sauce: In a small sauce pan, melt 2 tablespoons of salted butter over medium-high heat. Once melted, reduce to medium heat and let the butter brown a bit, swirling pan occasionally and watching carefully to prevent burning.

6. Add the tablespoon of brown sugar substitute and vanilla extract to the browned butter. Stir to combine and remove from heat. Let cool about 2 minutes, then use a whisk to stir the brown sugar and butter mixture and spoon the sauce over the top of the cooked bread pudding.

Nutritional Information for 1/6th recipe Bread Pudding (no sauce): 188 calories, 3.1 g carbohydrate (1.2 g dietary fiber, 1.4 g sugars, 2.7 g sugar alcohols), 15.5 g total fat (4.7 g saturated fat, 0 g trans fat), 159 mg cholesterol, 175 mg sodium, 65.9 mg calcium, 93 mg potassium, 1 mg iron, 147 IU Vit A, 11.6 g protein. Net carbs per serving: 1.9 grams

Nutritional Information Vanilla Sauce (1/6th recipe): 35 calories, 1.1 g carbohydrate (0 g dietary fiber, 2 g sugar alcohols), 3.8 g total fat (2.4 g saturated fat), 10 mg cholesterol, 27 mg sodium, 1.2 mg calcium, 2 mg potassium, 35 IU Vit A, 0 g protein. 

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

REAL Keto Fettuccine Pasta Made with Coconut Flour

I was gifted with a pasta maker for Mother’s Day! After experimenting with several keto pasta noodle recipes I saw online, frankly I was very disappointed because they were nothing more than whisked eggs, maybe thickened with a bit of cream cheese or fiber powder, that had been spread thinly and baked into a big, flat plain omelette. It went through the pasta maker just fine and looked like egg noodles, but really tasted like scrambled eggs. The egg noodles were so fragile, they broke apart when I tried to twirl them on my fork. It was disappointing, to say the least. This only spurred me on to create a REAL pasta noodle dough that can go through the rollers of a pasta maker (or you can cut them with a knife or pizza cutter), be boiled instead of baked and tastes like real pasta, but without the carbs and won’t impact my blood sugar. I’ve been experimenting and perfecting this recipe for a couple of weeks and, I’m happy to say, these high-fiber, low carb pasta noodles far exceed my expectations with only 3.8g net carbs per serving! I can see a lot of delicious pasta dishes in my future. And look! These keto noodles can be twirled on your fork!!

REAL Keto Fettuccine Pasta Made With Coconut Flour

Makes 2 servings

2 tablespoons oat fiber (NOT oat flour!)

2 teaspoons psyllium husk powder (I recommend Terrasoul brand)

1/4 teaspoon xanthan gum

1/8 teaspoon salt, or to taste

3 tablespoons coconut flour, plus 1-2 teaspoons as needed to make a cohesive ball of dough

1 large egg

2 egg whites

More coconut flour for dusting

1. Whisk together the oat fiber, psyllium husk powder, xanthan gum, salt and 3 tablespoons coconut flour in a small bowl until no lumps remain.

2. Place the egg, egg whites and dry ingredients into a mini food processor or regular food processor and process until all the ingredients are incorporated and the mixture is smooth. Allow the mixture to sit in the food processor and absorb liquid for 10 minutes. Process again, adding more coconut flour if needed, 1 teaspoon at a time, until the dough comes together into a ball. Remove the ball of dough from the food processor onto a board, silicone mat or your kitchen counter that has been dusted lightly with coconut flour.

Note: The uncooked pasta dough can be made ahead, wrapped in plastic wrap and set aside at room temperature if you plan to cut and eat your noodles in a few hours. (If you want to make your noodles ahead and store them for longer, I suggest cooking them first. See storage directions below.)

3. With a rolling pin, roll out the dough until it is thin enough to go through a pasta maker roller at the widest setting (*see note below for how to make noodles without a pasta maker). Then adjust the roller to the next thinner setting and run the dough through again. If needed, dust the dough very lightly with coconut flour between each pass to prevent sticking. (Be aware that this pasta dough is more delicate than regular pasta dough made with flour, so don’t roll it too thin.)

4. When the dough is the thickness you like, run it through a fettuccine or linguine-width roller/cutter to create noodles. (I have found that the wider, fettuccine-style noodles are much sturdier than narrow, spaghetti or angel hair. For best results, cut your noodles about 3/8” to 1/4” wide.)

5. Drop the noodles into rapidly boiling water that has been seasoned with salt and boil for 30 seconds or less. These noodles cook quickly! The color will change slightly, becoming whiter, to indicate it is done. Do not overcook!! (It is especially important that you do not overcook narrower noodles because, when overcooked, they might get too soft and begin to break apart.)

6. Drain immediately and serve with your favorite sauce. Just like any fresh noodle pasta, this keto pasta is best eaten right away.

Storage: Cooked and drained noodles can be stored in an airtight container in the refrigerator for up to two days. To reheat, drop the noodles into your favorite sauce that has been heated until hot and gently toss, coating the noodles with the sauce, until the noodles are just heated through.

* If you do not have a pasta maker, roll the dough very thinly (1/8” or so), then roll the dough, jelly roll style, and cut with a sharp knife into noodles to the width you desire. Or use a pizza cutter to cut the dough into noodles.

Nutritional Information per serving (1/2 recipe): 118 calories, 16.7 g carbohydrate (12.9 g dietary fiber, 2.7 g sugars), 5.1 g total fat (3.1 g saturated fat, 0 g trans fat), 93 mg cholesterol, 252 mg sodium, 16.4 mg calcium, 89 mg potassium, 1 mg iron, 40 IU Vit A, 9.1 g protein. Net carbs per serving: 3.8 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Lemon Soufflé Pancakes

Earlier this week, I saw a recipe online for lemon soufflé pancakes. Of course, they contained flour and sugar. I adapted that recipe to make these keto pancakes, which I am sure are just as delicious as the original recipe. They are so delicate and light, almost like feasting on a cloud! They can be made ahead, then stored between wax paper or parchment paper in the refrigerator. Reheating them is a quick and easy process. Some people, as soon as they see that egg whites need to be whipped, turn away from a recipe. I can assure you that whipping egg whites is very easy, especially when you add a little cream of tartar which stabilizes them and prevents them from being overwhipped. I find it easier to separate eggs when they are at room temperature, but it’s not necessary. Be sure to separate each egg over a small bowl to catch the whites, then add the whites to your larger mixing bowl before cracking the next egg. The only trick is to make sure there are no bits of egg yolk (or oil) in the whites! Besides that, use a clean bowl, clean beaters and it’s easy-peasy!

Keto Lemon Soufflé Pancakes

Makes 6 servings (2 pancakes each)

3 large eggs, separated

1/8 teaspoon cream of tartar

2 tablespoons avocado oil

1/8 teaspoon salt

2 teaspoons baking powder

1 cup 4% cottage cheese (not low fat)

1 tablespoon sugar free maple syrup

2 tablespoons lemon juice

1 tablespoon lemon zest (or 2-3 drops lemon essential oil for low oxalate)

2 tablespoons coconut flour

Warm sugar free maple syrup, for serving

1. Beat the egg whites and cream of tartar until stiff, then set aside.

2. Combine in a food processor or blender the egg yolks, oil, salt, baking powder, cottage cheese, sugar-free maple syrup, lemon juice, lemon zest and coconut flour, blending until smooth. Pour the batter into a bowl and fold in the egg whites with a rubber spatula until no more white streaks remain.

3. Melt a teaspoon of butter and a teaspoon of avocado oil in a non-stick skillet over medium heat. Swirl around to coat the skillet. Drop batter by spoonfuls onto the greased skillet. (Make the pancakes about 4 inches across. A smaller pancake is easier to flip than a larger one.) Cook the first side for about three minutes until nicely browned. Very carefully, flip the pancakes and brown the other side. Please note that these pancakes are very delicate, so take your time and be gentle as you flip them.

4. Serve with the warmed sugar-free maple syrup. These pancakes can be stored in the refrigerator, layered between sheets of wax paper or parchment paper, for up to two days. To reheat, place them on a wire rack that is set inside a rimmed cookie sheet. Place in a preheated 250° oven for about 15 minutes.

Nutritional Information per 2 pancakes (based on recipe making 12 pancakes): 129 calories, 4.1 g carbohydrate (1.3 g dietary fiber, 0.8 g sugars), 9.2 g total fat (2.8 g saturated fat, 0 g trans fat), 98 mg cholesterol, 354 mg sodium, 149.2 mg calcium, 88 mg potassium, 1 mg iron, 58 IU Vit A, 3 mg Vit C, 8 g protein. Net carbs per serving: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate author’s permission.

The Ultimate Keto Grilled Cheese Egg in a Nest

I have recently discovered the best keto bread recipe I’ve ever tried! (Click here for the recipe.) Now, I have real bread that I can use in a variety of ways in my meals. I have always loved Egg In a Nest, but this recipe takes it a step further. It has all the best flavors of a grilled cheese and tomato sandwich with Egg In a Nest! By itself, it makes a great quick and easy meal. Of course, you can use any keto bread that you like in place of homemade, but be aware the nutritional information may change depending on the bread you use.

The Ultimate Keto Grilled Cheese Egg In a Nest

Makes 1 serving

2 slices of keto bread (I used this recipe for Cloud Bread Loaf)

1 teaspoon yellow mustard

2 teaspoons butter, softened (I prefer salted butter)

1 slice tomato

1 ounce sliced cheese (I prefer sharp cheddar)

1/2 teaspoon olive or avocado oil

1 egg

Salt and pepper to taste

1 ounce shredded cheddar cheese

Equipment Needed: small biscuit cutter

1. Spread the mustard on both slices of the bread, on the side that will become the inside of the grilled cheese sandwich. Spread the softened butter on both sides of the bread, on the sides that will become the outside of the grilled cheese sandwich.

2. Place one slice of bread, butter side down, on a small plate or cutting board. Top with cheese and place the remaining slice of bread, butter side up, onto the cheese. Use the small biscuit cutter to cut a hole in the center of the cheese sandwich. Save the center circle to be grilled along side the Egg in a Nest.

3. If your tomato slice is larger than the hole you created, use the biscuit cutter to make it the correct size. You want it to fit inside the circle.

4. Place the cheese sandwich, with the hole in it, into a non-stick skillet (I start with a cold skillet). Drizzle 1/2 teaspoon of oil into the hole, then insert the tomato slice into the hole. Season with salt and pepper to taste. Crack an egg over the tomato slice and again season the egg with salt and pepper. Turn the heat to low (or medium-low). Cover the skillet with a lid to trap the heat and help melt the cheese. Grill until the bread has browned nicely. At the same time, grill the round cheese sandwich that you cut from the center.

5. With a spatula, carefully flip the sandwich and continue grilling on the second side until the bread has browned and the egg is done to your liking. (Again, I like to cover the skillet to trap the heat.) Flip the small round cheese sandwich and brown the second side, as well.

6. Remove the Egg In a Nest and the round grilled cheese sandwich to a serving plate. Sprinkle the shredded cheese over the Egg In a Nest and serve! YUM!

Nutritional Information per serving (made with 2 slices Cloud Bread Loaf): 603 calories, 3.6 g carbohydrate (2.4 g dietary fiber, 2.9 g sugars), 49.8 g total fat (20 g saturated fat, 0 g trans fat), 428 mg cholesterol, 690 mg sodium, 466.9 mg calcium, 254 mg potassium, 533 IU Vit A, 3 mg Vit C, 3 mg iron, 36.7 g protein. Net carbs per serving: 1.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Keto Carbonara (Made with Egglife Wrap Noodles)

I recently made Carbonara using three Egglife wraps that I cut into thin strips using a pizza cutter. The result was very good! I have to admit that this idea of using Egglife wraps as noodles is not my own. I saw a post on Facebook that inspired me. I thought it was ingenious! So, I tried it with my homemade carbonara recipe and I like the way it turned out. The Egglife wraps, by themselves, are pretty plain. They do not impart much flavor, so using them as a wrap in anything other than a breakfast burrito is not appealing to me. But when cut into thin strips, I think they make a pretty good egg noodle substitute. I will definitely be trying this again in other recipes that call for egg noodles, such as stroganoff. This recipe is convenient and quick to throw together anytime you need a “fast food” dinner. (To find out where you can buy Egglife Wraps in your area, check out the Store Locator on their website here.)

Keto Carbonara (Made with Egglife Wrap “Noodles”)

Makes 1 generous serving (or two side dish servings)

3 plain Egglife Wraps, cut into thin strips

2 ounces pancetta, cut into small cubes (or bacon)

2 cloves garlic, minced

1 egg

6 tablespoons grated Parmesan cheese

Ground black pepper to taste

1. In a small, heavy saucepan, boil some water. Cut three plain Egglife wraps into thin strips using a pizza cutter or sharp knife, about the width of fettuccine noodles; set aside. In a small bowl, whisk together one egg and 6 tablespoons of grated Parmesan cheese. Add pepper to taste; set aside.

2. In a skillet, sauté 2 ounces of cubed pancetta until it has rendered its fat and is beginning to brown. Add two finely chopped or minced cloves of garlic and stir until fragrant. Remove from heat.

3. Once the water has boiled, drop the Egglife ”noodles” into the water for 15 seconds. Reserve about 1/4 cup of the boiling water. Drain the noodles and set aside.

4. To the now empty, but still hot saucepan, add the sautéed pancetta, including any rendered fat. Add the egg/Parmesan mixture and a little bit of the reserved hot water and whisk into a sauce. (Only add enough water to create a smooth, but still slightly thick sauce.) Add the drained Egglife noodles and toss until the noodles are well coated. Serve immediately.

Nutritional Information per entire recipe (1 generous serving): 521 calories, 3.5 g carbohydrate (0.2 g dietary fiber, 0.2 g sugars), 35 g total fat (14.8 g saturated fat, 0 g trans fat), 258 mg cholesterol, 1761 mg sodium, 446 mg calcium, 336 mg potassium, 1 mg iron, 139. IU Vit A, 43 g protein. Net carbs per serving: 3.3 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Creme Brûlée

Creme Brûlée is one of my all-time favorite desserts! Before going keto, every time I’d see it on a menu, I just had to order it. I thought it was too complicated to make at home, so I never even tried. I am delighted to tell you that it is very simple, really! This elegant dessert will impress your family and friends. I suggest that if you’re making it for a mixed crowd (some low carbers and some guests that are not), go ahead and make the custards sugar free for everyone. No one will be able to tell the difference, I promise! Then, when it’s time to torch or broil the sugar topping, use LaKanto or another erythritol-based sweetener for your low carb, keto guests and regular sugar for those that do not follow a sugar free diet. Admittedly, the burnt sugar topping made with an erythritol-based sweetener doesn’t have the “hard crack” that is classic. It has a softer crack, but trust me, the burnt sugar flavor combined with the velvety custard is just as delightful and satisfying as a brûlée made in the traditional way. I worked for weeks perfecting this recipe, experimenting and testing. I had to eat a lot of brûlées until I got it just right…but someone had to do it! Enjoy the brûlée of my labors; I think you’ll be pleased.

Keto Creme Brûlée

Makes 6-8 servings (depending on the size of your ramekins)

Custard:

3 cups heavy cream, divided

1/2 cup allulose (*see notes, if you can’t find allulose)

A pinch of salt

4 egg yolks

1 whole large egg

8 drops monkfruit extract or stevia drops

2 teaspoons vanilla bean paste (or 3 teaspoons pure vanilla extract, not imitation)

Sugar topping:

6-8 teaspoons erythritol-based granulated sweetener (do not use allulose for topping, it doesn’t harden)

1. Boil about 1 to 2 quarts of water, depending on the size of your baking pan, and have it ready to use for the water bath.

2. Preheat oven to 300°F. Adjust the rack to the lower middle position.

3. Add half of the heavy cream (1 and 1/2 cups), allulose and a pinch of salt to a heavy saucepan and turn to medium high. Heat, stirring to dissolve the allulose until you see tiny bubbles forming around the edges and just beginning to simmer. While you are heating the cream mixture, place the remaining 1 and 1/2 cups of cream in the refrigerator to stay chilled.

4. As the cream is heating up, place the egg yolks, egg and monkfruit extract or stevia drops to a bowl or large glass measuring cup and whisk vigorously until well combined. (If you do not have vanilla bean paste, add 3 teaspoons of vanilla extract to the eggs and whisk.)

5. Once the cream is heated, remove from the heat and slowly pour into the egg mixture, whisking the eggs the entire time as you add the hot cream. This will temper the eggs so the custards do not “break” or scramble when baked. Add the chilled 1 and 1/2 cups of cream you set aside in the refrigerator and whisk well. Add the vanilla bean paste, if using and, once combined, pour into 6 to 8 ramekins and set inside an oven-safe baking dish. I like to use a 13” x 9” glass Pyrex baking pan but, if you don’t have one, use whatever high-sided baking pan that you have, even a roasting pan will do. Arrange the ramekins so that they are not touching and have a little space between each other.

6. Carefully pour the boiling water in the pan, about halfway up the sides of the ramekins. Place the baking pan in the preheated oven and bake for 25 to 30 minutes, or until the internal temperature reaches between 170 to 175°F. (If you are using shallow ramekins or small ramekins, the baking time should be reduced to 20 to 25 minutes.) The custard will slightly jiggle in the center when shaken. Remove the ramekins from the water bath and place on a wire rack. Leave at room temperature for 15 minutes. Place in the refrigerator for at least four hours or overnight. Once the custards are cooled sufficiently, you may cover them loosely with plastic wrap and return them to the refrigerator, until they are quite chilled and the custard is set.

7. Once ready to serve, sprinkle 1 teaspoon of the erythritol-based sweetener evenly over the top of each ramekin, tilting it from side to side, until a thin layer covers the entire surface. Using a kitchen torch, caramelize the erythritol until browned and bubbly. Return the dessert to the refrigerator, uncovered, for 30 minutes until the sweetener has hardened. (If you do not have a kitchen torch, you may broil the brûlées in the oven for a few minutes until the sweetener is browned and caramelized. Because the broiling method heats the entire custard, you may need to cool the ramekins in the refrigerator for longer until the topping hardens and the custard is cool again.)

*Notes: Allulose or Bocha Sweet are the best sweeteners to use in the custard because they do not have the “cooling effect” of erythritol and they will not recrystalize when cooled. If you cannot find either of these products, you may use a powdered erythritol-based sweetener instead, such as Swerve Confectioners or Powdered LaKanto Monkfruit Sweetener. The cooled custard may not be as creamy, but the taste will be similar.

You can purchase a Butane Torch online or at a hardware store (look in the electrical or plumbing section). Follow the directions that come with your torch to fill with butane, which usually must be purchased separately. I bought a small torch at the hardware store (see photo above). It works just as well as a larger Kitchen Torch, although I have to refill it more often if I plan to caramelize more than 3-4 desserts at a time. If you have a large family or guest list, you might be happier with a larger torch. But, since it’s just me and my husband most of the time, the small torch works fine.

Nutritional Information per serving (based on recipe making 6 servings): 446 calories, 4.6g carbohydrate (0 g fiber, 0.3 g sugars, 4 g sugar alcohols), 51 g total fat (29 g saturated fat, 0 g trans fat), 329 mg cholesterol, 76 mg sodium, 19.4 mg calcium, 26 mg potassium, 536 IU Vit A, 2.8 g protein. Net carbs per serving: 0.6 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

French Style Stirred Scrambled Eggs with Smoked Salmon or Bacon

I eat eggs nearly every morning for breakfast, so it can get boring after a while! I always love trying new ways to prepare eggs and make my breakfast more exciting. I came across this technique for making soft, silky, decadent scrambled eggs and I am in love! The trick is to cook them over low heat and stir them constantly with a whisk. As soon as they are beginning to set and are still soft, remove them from the heat. I think this is going to be one of my very favorite ways of preparing eggs from now on!

French-Style Stirred Scrambled Eggs with Smoked Salmon or Bacon

Makes 2 servings

4 large eggs

1/8 to 1/4 teaspoon salt, to taste

1/8 teaspoon white pepper (or black pepper), or to taste

3 tablespoons heavy cream, divided

1 ounce smoked salmon, diced (or 2 slices cooked bacon, diced)

1 tablespoon unsalted butter

Optional Garnishes: chopped fresh chives or other herbs, diced tomato, flaked sea salt

1. In a bowl, whisk together the eggs, salt, pepper and 1 tablespoon of heavy cream.

2. Place a nonstick skillet over low heat and add the unsalted butter. When the butter is melted, swirl it around in the pan. Add the eggs and stir with a whisk continuously until just set, but still soft. Stir in the remaining 2 tablespoons of heavy cream. Remove from the heat and divide evenly into two serving bowls or ramekins.

3. Top with the diced smoked salmon or bacon and any other garnishes you desire. Drizzle with a tiny bit of additional heavy cream and serve immediately.

Nutritional Information per serving (1/2 recipe): 286 calories, 1 g carbohydrate (0 g dietary fiber, 0.4 g sugars), 24.9 g total fat (12.2 g saturated fat, 0 g trans fat), 421 mg cholesterol, 556 mg sodium, 60.1 mg calcium, 165 mg potassium, 2 mg iron, 309 IU Vit A, 15.2 g protein.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not copy without the author’s permission.

Keto Loaded Potato Biscuits

These nut free, coconut flour biscuits taste like a loaded baked potato, with the addition of sour cream, bacon, cheese and herbs…without a potato in sight! They can be made ahead and stored in the refrigerator or freezer. They are a delicious breakfast biscuit topped with poached eggs and hollandaise sauce or as an accompaniment to any meal.

Keto Loaded ‘Potato’ Biscuits

Makes 10 biscuits

1/2 cup mayonnaise 

1/4 cup sour cream

6 large eggs

1/4 teaspoon salt

1/8 teaspoon pepper

5 slices cooked bacon, finely chopped

3 tablespoons chives or green onions, finely chopped

1/2 tablespoon parsley, finely chopped (half that amount if using dried)

1 cup coconut flour

1-1/2 teaspoons baking powder

1/2 cup shredded extra sharp cheddar cheese

1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper or a silicone mat.

2. Place the mayonnaise, sour cream, eggs, salt, pepper, bacon, chives and parsley in a medium mixing bowl and whisk to combine.

3. Place the coconut flour and baking powder in a small bowl and whisk with a fork until combined, breaking up any lumps. Add the dry ingredients and shredded cheese to the mayonnaise mixture and stir quickly with a fork to fully incorporate the ingredients. Allow the batter to sit for a few minutes until the coconut flour absorbs most of the liquid and the mixture thickens into a soft dough. 

4. Turn out the dough onto the counter and form into a large ball. Pat down gently on the dough ball until it is 1-inch in thickness. Use a small biscuit cutter to make biscuits, reforming scraps into a ball and patting down again as needed until you have created ten 1-inch high biscuits. (Alternatively, you can divide the dough into 10 pieces, roll each piece into a ball, place them on the prepared baking sheet and gently pat down with your fingers until the biscuits are 1-inch thick.)

5. Bake for 18-20 minutes or until the bottom of the biscuits have browned and the tops take on a bit of golden color. Remove from the oven and allow the biscuits to remain on the baking sheet for 5 minutes. Serve warm.

6. The biscuits can be stored in the refrigerator for up to 3 days or, once cooled completely, wrapped well with plastic wrap and stored in the freezer for up to a month. To reheat: If frozen, thaw biscuits at room temperature for 1 hour. Place on a baking sheet and warm in a preheated 300 degree F oven until heated through, about 8-10 minutes.

Nutritional Information per biscuit: 219 calories, 7.3 g carbohydrate (4 g dietary fiber, 0.9 g sugars), 17 g total fat (5.9 g saturated fat, 0 g trans fat), 128 mg cholesterol, 319 mg sodium, 114.7 mg calcium, 76 mg potassium, 1 mg iron, 93 IU Vit A, 8.5 g protein. Net carbs per biscuit: 3.3 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Radish and Egg Frico

Frico is a traditional dish from north eastern Italy usually made with potatoes. I modified the recipe to make it keto by replacing the potatoes with radishes. This quick meal for any time of day is basically a crispy, double-crusted cheese pie filled with vegetables and made in a skillet. It is rustic comfort food that is filling and SO DELICIOUS!

Keto Radish and Egg Frico

Makes 2 servings

1/2 tablespoon avocado oil or bacon grease

3/4 cup sliced radishes

1/2 small onion, sliced

4 ounces shredded cheese, about 1-1/2 cup (Cheddar, Asiago and Gruyere are good choices)

2 eggs

2 slices cooked bacon, chopped

Salt and pepper to taste

1. Melt the oil in an 8-inch, non-stick skillet over medium heat. Add the sliced onions and radishes and cover, stirring occasionally, until the vegetables are browned and tender. 

2. Remove lid and reduce heat to low. Remove the cooked vegetables to a plate and, into the hot skillet, sprinkle 1/2 of the shredded cheese.

3. Return the sautéed vegetable to the skillet, carefully arranging the vegetables on top of the shredded cheese.

4. Crack two eggs on top of the vegetables. Season the eggs with salt and pepper. Add the chopped bacon on top of the eggs.

5. Finally, sprinkle the remaining shredded cheese over the top. Continue cooking until the bottom layer of cheese is firm and crispy.

6. Very carefully, flip the frico with a spatula. Cook on the second side until the cheese is firm and crispy. Remove to a serving plate, cut in half or quarters and enjoy!

Nutritional Information per serving (1/2 recipe): 357 calories, 5.1 g carbohydrate (1.1 g dietary fiber, 2.3 g sugars), 26.4 g total fat (14.8 g saturated fat, 0 g trans fat), 255 mg cholesterol, 655 mg sodium, 446.7 mg calcium, 262 mg potassium, 1 mg iron, 263 IU Vit A, 8 mg Vit C, 24 g protein. Net carbs per serving: 4 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission.