Diabetic Meals


Coconut Lime Chicken (Paleo, Whole30 + Keto)


1print, Chicken

Prep Time: 10 mins Cook Time: 20 mins Servings: Calories: 502 kcal Source: realsimplegood.com


1 shallot, diced

4 cloves garlic, minced

1 tbsp fresh ginger, grated on a microplane

1/4 cup fresh cilantro, chopped (plus more for topping)

1/3 cup lime juice (about 2 limes)

4 chicken breasts

2 tbsp avocado oil (or coconut oil)

1/4 cup chicken broth

1.5 cups full fat coconut milk

Salt and pepper

Lime slices for topping (optional)


Prep shallot, garlic, ginger and cilantro as noted. Juice limes and set aside.

Place the chicken breasts between two pieces of parchment paper and pound them down to make them even in thickness. Sprinkle each side of the chicken with salt and pepper.

Heat a large skillet over medium heat and add avocado oil.

Once hot, add the chicken to the pan (you may have to cook the chicken in 2 batches depending on the size of your pan). Cook, without disturbing for 3-4 minutes, until a nice brown crust has formed. Flip and cook another 3-4 minutes on the other side, until the chicken is mostly cooked through.

Remove chicken from the skillet and set aside. Lower the heat to medium.

Add more oil if needed and add the garlic and shallot to the pan. Cook, stirring constantly, for 1-2 minutes.

Add chicken stock, coconut milk, lime juice, ginger and cilantro to the pan. Stir to mix, scraping up any browned bits remaining in the pan from when you cooked your chicken.

Add the chicken breasts back to the skillet with the sauce. Cover and turn heat down to low. Simmer for 5 minutes, or until the chicken is fully cooked.

Serve with vegetables, potatoes, rice or cauli rice. Spoon some sauce over everything for serving. Sprinkle with cilantro and garnish with lime slices (optional).


Calories: 502 kcal

Saturated Fat 18g

Protein 50g


Stuffed Chicken Breast with Spinach, Cheese and Sun-Dried Tomatoes



Servings: Serves 4 Source: Themodernproper.com


4 large chicken breasts

1 tsp salt

2 tbsp olive oil

2 garlic cloves, minced

1/4 cup pesto

4 tbsp cream cheese

3/4 cup mozzarella cheese

½ cup sundried tomatoes

½ cup roughly chopped spinach

¼ cup parsley, minced


Heat your oven to 375 degrees F.

Place the chicken on a cutting board. With a sharp knife, carefully cut a pocket into the side of the chicken breasts. Take care not to cut all the way through. You are creating a “pocket” for all the filling to bake in.

Season the chicken with salt, inside and out.

In a small bowl, mix the garlic, pesto, cream cheese and mozzarella. Set aside.

Layer the inside pockets of your chicken with the cream cheese mixture, sun-dried tomatoes and spinach. Secure the opening with toothpicks if desired.

Heat the olive oil in a cast iron pan, or oven proof skillet over medium heat. Sear the chicken on both sides for 3-4 minutes each, until golden brown.

Place all four breasts back into the pan (or on a baking sheet if you are bot using an oven proof skillet) and place them in the oven until the internal temperature of the chicken breast is 165°F. This takes about 16-18 minutes longer depending on the size of the breast.


Tikka Masala Soup


1print, Soup

Servings: Serves 4 Source: Themodernproper.com


2 tbsp coconut oil

1 small onion

3 garlic cloves, minced

1/2 tsp cayenne pepper

1 tbsp garam masala spice mix

1 tsp ground ginger

1/2 tsp cumin

1 tsp tumeric

1/2 tsp cinnamon

2 cups chicken stock

1 (28oz) can crushed tomatoes

1 (14 oz) can coconut cream

1-2 tsp kosher salt

1 whole rotisserie chicken or 2lbs chicken, cooked and shredded


Heat coconut oil over med-high heat in a heavy soup pot. Sauté the onion for 4 minutes then add garlic for 3 more minutes. Add cayenne pepper, garam masala, ginger, cumin, turmeric, and cinnamon. Sauté for 3 minutes longer until spices are fragrant.

Add to the pot, 2 cups of chicken stock, tomatoes and coconut cream. Simmer for 30 minutes.

Using an immersion blender, or stand blender purée soup until smooth and creamy. Season with salt and add shredded chicken.


Pork Egg Roll in a Bowl


1print, Pork

Prep Time: 5 minutes Cook Time: 25 minutes Servings: Yield: 4 servings Source: Peaceloveandlowcarb.com


2 tbsp sesame oil (get it here)

3 cloves garlic, minced (1 tbsp)

1/2 cup onion, diced

5 green onions, sliced on a bias (white and green parts)

1 lb ground pork

2 tablespoons fresh ginger (get it here)

1 tsp sea salt

1/2 tsp black pepper, to taste

1 tbsp Sriracha or garlic chili sauce, more to taste (omit or use a compliant brand for Whole30)

14 oz bag coleslaw

3 tbsp Coconut Aminos or soy sauce(get it here)

1 tbsp rice vinegar (get it here)

2 tbsp toasted sesame seeds


Heat sesame oil in a large skillet over medium high heat.

Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.

Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is cooked through.

Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender.

Top with green onions and sesame seeds before serving.


Per Serving – Calories: 255 | Fat: 18.7g | Protein: 14.8g | Total carbs: 8g | Fiber 3.8g | Net Carbs: 4.2g


Cheesy Garlic Parmesan Spinach Spaghetti Squash


1print, Pasta

Prep Time: 10 min Cook Time: 60 min Servings: Recipe yields 4 servings Source: Peasandcrayons.com


1 medium spaghetti squash (approx. 2-3lbs)

2.5 TBSP minced garlic

1 tsp avocado oil or olive oil

5 oz fresh spinach chopped

1/2 cup heavy cream

1 TBSP cream cheese (optional but delicious!)

1/2 cup freshly grated parmesan cheese plus extra for topping

salt and pepper to taste

grated or sliced mozzarella for topping to taste


Pre-heat oven to 400 degrees F.

Slice your spaghetti squash in half lengthwise and scoop out the seeds.

For easy cutting, feel free to stick your squash in the microwave to soften it up just a tad. Pierce it a few times with a knife (to help vent so it doesn’t burst) and cook for for 3-5 minutes. The knife slides through way easier this way! Smaller squash will need about 3 minutes while larger ones will be good to go at 4-5 min.

Next grab a lipped baking sheet or a rimmed baking dish.

Rub the cut side of the squash with a teeny bit of olive oil and place on your baking dish/sheet and roast face-down for about 40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and larger squash will need to roast a bit longer to tenderize. Once ready, the once rock-hard exterior of the squash will be visibly softened with a tender interior.

The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner.

While the squash roasts, start on the sauce.

In a medium pot or skillet, bring a drizzle of olive oil to medium-high heat and sauté garlic until fragrant.

Next add the spinach and stir until wilted. Add your cream, cream cheese (totally optional but totally tasty) and parmesan cheese and stir well.

Season with salt and pepper to taste and remove from heat.

Once squash is done roasting, allow to cool until easily handled or pop on an oven mit and use a fork to separate and fluff the strands of spaghetti squash.

Pour your sauce over each squash boat, stir to mix, and top with a little mozzarella cheese and additional parm cheese, if desired.

Bake at 350 degrees F for around 20 minutes or until hot and bubbly.

For a golden cheesy topping, flip your oven to broil on high for just a minute or two until lightly browned. Dive in while it’s HOT!


T-REX CHEFS: Feel free to add chicken if you’d like! Stir it in with the sauce and veggie noodles or serve it up on the side. Grilled, roasted, baked, poached, rotisserie… anything goes! Shrimp is also a tasty addition to the squash.

Recipe yields 4 servings (so about 1/4 a spaghetti squash per person) as a side dish or it can be split into 2 portions (half a squash per person) as more of a main course, especially if you’re adding extra protein and/or veggies!


“just Like the Real Thing” Lasagna!!


1print, Pasta

Prep Time: 30 minutes Cook Time: 40 minutes Servings: Yield: 4 servings Source: Peaceloveandlowcarb.com



2 large eggs

4 oz cream cheese, softened

1/4 cup Parmesan cheese, grated

1 1/4 cup mozzarella cheese, shredded

1/4 tsp Italian seasoning

1/4 tsp garlic powder

1/4 tsp onion powder


1 lb ground beef

1 1/2 cups Three Cheese Marinara Sauce, divided (get the recipe here)

3/4 cup mozzarella cheese, shredded

6 tbsp whole milk ricotta cheese

1 tbsp minced onion flakes (I use this brand)

1 tsp dried oregano

1 tsp garlic powder

1 tsp dried basil

1 tsp Italian seasoning



This part will take the longest, so feel free to make the “noodles” the night before and just leave them in the fridge until you are ready for them.

Preheat oven to 375° Line a 9×13 baking dish with parchment paper

In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs.

Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder. Mix until all ingredients are well combined.

Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.

Spread the mixture into the baking dish, forming a nice even layer.

Bake on the middle rack for 20-25 minutes.

When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.


In a large skillet over medium-high heat, combine ground beef, minced onion, oregano, garlic powder, dried basil and a pinch of salt. Cook until the meat is browned.

Drain excess fat from pan and add ¾ cup marinara sauce to meat. Reduce heat to low and simmer for 10 minutes.


Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer

Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tbsp ricotta cheese, and cover with another “noodle” layer. Repeat these steps.

Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese. Sprinkle Italian seasoning over top. Bake for 20 minutes.


Per Serving – Calories: 486 | Fat: 34g | Protein: 57g | Net Carbs: 9.5g


Skillet Chicken Pot Pie


Prep Time: 15 min Cook Time: 45 min Servings: Serves: 8 Source: themodernproper.com


1/2 cup Butter (1 stick)

2 cups Carrots, 1/4 inch sliced

1 cup Celery, 1/4 inch sliced

1 cup Onion, chopped

1/2 tsp xanthan gum

1 tsp Salt

1/2 tsp Black pepper

1/2 tsp Celery seed

1 tsp Garlic powder

1 tsp Fresh thyme, minced (optional)

1 cup milk (1/2 cup heavy whipping cream and 1/2 cup water)

2 cups Chicken stock

2 cups Peas, frozen

4 cups Cooked chicken (3 chicken breasts, pre cooked or rotisserie)


1 recipe flaky pie crust (from gnomgnom.com)

1 Egg (for pastry wash)


Heat oven to 375°F.

Melt the butter in a 12” inch cast iron (or other oven proof) skillet over medium heat. Add the onion, celery, carrots to the butter and sauté for 5 minutes, until the onions are tender and translucent.

Add the xanthan gum, salt, pepper, celery seed, garlic powder and thyme to the butter and vegetables creating a thick paste. Sauté for 2 minutes.

Slowly add the milk. Once the milk is fully incorporated, slowly add the chicken stock. Simmer, whisking continuously until mixture has slightly thickened.

Add the peas and chicken to the sauce.

Roll out pie crust into a 12-inch square between two pieces of parchment paper. Cut into 16 (3-inch) squares. Place the squares, slightly overlapping on top of the chicken mixture.

In a small bowl, whisk the egg with 1 tbsp water. Brush the egg wash over the puff pastry. Place in the oven for 25 minutes until pastry is golden brown and filling is bubbling. If it is browning too quickly, cover with foil after it gets as dark as you’d like.




Baked Eggs with Swiss Chard and Green Olives


Prep Time: 25 min Cook Time: 10 min Servings: Serves: 3 Source: themodernproper.com


4 Thick bacon slices, cut into small 1-inch pieces (optional)

1 tbsp Olive oil

1/2 Small yellow onion, diced (about 1/2 cup)

2 Garlic cloves, minced

4 cups Swiss chard, stems removed and roughly chopped (about 1 bunch)

1/2 cup Castelvetrano olives, pitted, sliced (plus more for garnish)

2/3 cup Heavy cream

4 Eggs

1 tbsp Butter or olive oil

1/4 cup Crumbled feta

1/2 tsp Flaky salt for finishing

1 tsp Chives for garnishing


Heat oven to 425°F.

In a medium sized ovenproof skillet sauté the bacon over medium heat until just cooked. Transfer the bacon to a paper towel lined plate. Drain off all but 1/2 tablespoon of the bacon grease.

Add 1 tablespoon of olive oil to the pan. Add the onions, cooking until transparent, about 5 minutes. Add the garlic and swiss chard and continue cooking until the chard begins to wilt. Return the cooked bacon to the pan and add the castelvetrano olives. Remove from heat.

Create small wells into the chard mixture where you want to place the eggs. Add each egg to pan the one at a time. As evenly as possibly pour the cream over the entire dish and place in preheated oven. Allow to cook for 8-10 minutes. Just until the white parts of the eggs are no longer transparent.

In small skillet, melt the 1 tablespoon of butter. Add the panko and toss with butter, continue cooking over medium heat until the panko is toasted.

Sprinkle the panko over the entire dish along with the feta, extra olives, flaky salt and fresh chives.

Serve alongside some good bread.




Creamy Tomato Chicken Skillet Dinner


Prep Time: 15 min Cook Time: 25 min Servings: Serves: 4 Source: themodernproper.com


2 tbsp Olive oil

1.5 lbs Chicken breast (4 medium), boneless, skinless

1 tsp Salt, divided

½ tsp Pepper

2 tbsp Tomato paste

3 Cloves garlic, minced

1 tsp Fennel seeds

1 tsp Crushed red pepper flakes

1 (14 oz) can Crushed tomatoes

1 cup Heavy cream

½ cup Parmesan cheese, divided

4 cups Kale, ribs removed, torn into small pieces, packed

1/4 cup Basil leaves, thinly sliced


Heat olive oil in an ovenproof skillet cast iron skillet over medium-high heat.

Season chicken breasts with 1/2 teaspoon salt and pepper.

Add chicken to skillet and cook until golden, about 5 minutes. Turn and cook on the other side for another 5 minutes. Remove chicken from the pan and set aside.

In the same skillet, add tomato paste, garlic, fennel seeds and red pepper flakes and cook until just fragrant, about 1 minutes.

Add crushed tomatoes and bring to a simmer, allow to cook for 3 minutes.

Stir in heavy cream, ¼ cup parmesan cheese and kale, stirring until kale is just wilted, about 3 minutes.

Season with remaining ½ teaspoon salt and add chicken back into the skillet. Allow to cook for 5 more minutes or until the internal temperature of the chicken breasts reaches 165°F with an instant read thermometer.

Serve topped with fresh basil and remaining cheese.




Keto Meatballs


Low Carb

Prep Time: 15 mins Cook Time: 20 mins Servings: Servings: 4 Source: Lowcarbmaven.com


3/4 pound ground beef chuck, 85% lean

1/4 pound ground pork

1/4 cup Parmesan cheese, grated

1/4 cup heavy cream

1 large egg, beaten

2 tablespoons minced fresh parsley

1 clove (1 teaspoon) garlic, minced

3/4 teaspoon salt

1/2 teaspoon pepper

1 1/2 teaspoon crushed red pepper (optional)


Add the beef and pork to a medium bowl and break up into smaller chunks, aiming for an even mix.

Add the remaining ingredients to the meat and mix until just combined. Do not over-mix.

Lightly form 1/4 cup round meatballs; repeat with remaining mixture to form approximately 12 meatballs. (Compacting them can make the meatballs dense and hard. Can be placed on large plate, covered loosely with plastic wrap, and refrigerated for several hours.)

To Bake Meatballs in the Oven:

Pre-heat oven to 400 degrees and position rack to the middle. Place meatballs on a foil-lined or rack-lined baking sheet. Bake meatballs for 15-20 minutes. Serve with warmed sauce and garnish with chopped fresh parsley. Alternately, top with mozzarella cheese and place under broiler to melt the cheese.

Makes 12 meatballs at 1 net carb for each serving of 4 meatballs. (Nutritional info for the meatballs only.)

Serve over baked spaghetti squash.


Calories: 387 kcal

Sodium 166mg

Protein 19g


Low Carb Celery Root, Bacon & Parmesan Rosti


Eggs & Breakfast, Keto, Low Carb, Vegetables

Servings: Yield: 2 servings Source: ibreatheimhungry.com


2 tablespoons chopped bacon, raw

1 tablespoon butter

2 teaspoons olive oil

1 cup shredded raw Celeriac

1 teaspoon chopped fresh parsley

2 tablespoons grated Parmesan cheese

1/2 teaspoon kosher salt

1/8 teaspoon ground black pepper

1/4 tespoon garlic powder


In a 12-14 inch sauté pan, fry the bacon in olive oil and butter until mostly crisp. Meanwhile combine the shredded celeriac, parsley, Parmesan cheese, salt, pepper, and garlic powder and mix well. Add the celeriac mixture to the pan with the cooked bacon in it and stir well. With the back of a large spoon, press the mixture into the bottom of the pan to form a round cake.

Cook on low-medium heat for about 5 minutes or until the bottom is dark golden brown and crisp, and the top is softened. Carefully place a serving plate over your pan and flip the cake onto it crispy side up. Serve hot garnished with more parsley if desired.


Approx nutrition info per 1/2 rosti: 

137 calories

15g fat

4g net carbs

5g protein


Italian Wedding Soup



Difficulty: Easy Servings: 12 Source: Cuisine at Home


1/4 cup olive oil

2 cups yellow onion diced

2 cups celery diced

2 cups carrots diced

2 tablespoons fresh garlic minced

12 cups chicken stock

4 teaspoons dried oregano

1 1/2 teaspoon crushed red pepper flakes

2 bay leaves

1 1/2 lb uncooked meatballs

1 bunch kale cut into 1/2 inch strips

1/3 cup fresh parsley chopped

4 lrg eggs beaten

1 cup parmesan cheese grated


1. Heat oil in large stockpot over medium heat until hot and shimmering but not smoking, about 2 minutes; add onion, celery, carrots and fresh garlic and cook, stirring occasionally, until softened, about 10 minutes.

2. Add chicken stock, oregano, red pepper flakes and bay leaves; bring to boil, then reduce heat and simmer 15-20 minutes.

3. Drop in uncooked meatballs and cook until they float to the top.

4. Stir in kale and parsley. Cook until kale wilts, about 2 minutes.

5. Whisk eggs and parmesan together. OFF HEAT, stir egg mixture into soup.


Easy Taco Pie


Keto, Low Carb, Main Courses

Prep Time: 5 min Cook Time: 40 min Servings: 8


1 pound ground beef

3 tablespoons Taco seasoning

6 large eggs

1 cup heavy cream

2 cloves garlic, minced

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup shredded cheddar cheese (about 4 ounces)


1. Preheat oven to 350 F and grease a 9-inch glass or ceramic pie pan.

2. Brown the ground beef in a large skillet over medium heat until no longer pink, about 7 minutes, breaking up any clumps with a wooden spoon. Add the taco seasoning and stir until combined. Spread the beef mixture in the greased pie pan.

3. In a large bowl, combine the eggs, cream, garlic, salt, and pepper. Pour slowly over the beef mixture in the pan.

4. Sprinkle with the cheese and bake for 30 minutes, or until the center is set and the cheese is browned. Remove from the oven and let sit for 5 minutes before serving.

5. Store leftovers in the refrigerator for up to 4 days.


Taco Seasoning recipe:

2 tablespoons chili powder

1 tablespoon paprika

1 tablespoon coarse salt

1 tablespoon black pepper

2 teaspoons ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon dried oregano leaves

1/4 to 1/2 teaspoon cayenne pepper

Serve with your favorite taco toppings, like sour cream, sliced avocado, and Pico de Gallo.


Low Carb Apple Fritter Bread


Cook Time: 50 to 60 minutes Servings: Yield: 16 Source: asweetlife.org



1/2 cup sour cream

4 large eggs

1/2 tsp vanilla extract

2 cups almond flour (6 1/4 oz)

Sweetener equivalent to 1/2 cup sugar (3 1/2 oz Swerve granular)

1/4 cup coconut flour (3/4 oz)

2 tsp baking powder

1 tsp cinnamon

1/4 tsp salt


1 small apple, finely chopped

Granulated sweetener equivalent to 2 tbsp sugar

1 tsp cinnamon


Powdered sweetener equivalent to 1/4 cup sugar

1 tbsp heavy cream

1 tbsp water


Preheat the oven to 325F and grease a 9×5 inch loaf pan very well.

In a blender or food processor, combine the sour cream, eggs, and vanilla extract. Blend until smooth. Add the almond flour, sweetener, coconut flour, baking powder, cinnamon, and salt and blend again until smooth.

Spread half of the batter into the prepared baking pan. In a small bowl, whisk together the chopped apple, sweetener and cinnamon and sprinkle half over the batter in the pan. Spread the remaining batter and sprinkle with the remaining filling, pressing lightly to adhere.

Bake 50 to 60 minutes, watching carefully so the top doesn’t brown too much. If it is browning too quickly, cover lightly with a piece of foil (shiny side up). A tester inserted into the center should come out clean when the bread is done.

Remove and let cool in the pan.

In a small bowl, whisk together the powdered sweetener and cream. Add just enough water to thin it out to a thin pourable consistency. Drizzle over the cooled bread.


Food energy: 186 kcal

Total fat: 14.53g

Calories from fat: 130

Carbohydrate: 7.85g

Protein per serving: 6.77g

Total dietary fiber: 3.21g


Skillet Creamy Lemon Chicken with Cauliflower


Chicken, Main Courses, Rice, Orzo, Quinoa, Risotto, Couscous

Prep Time: 15 minutes Cook Time: 15 minutes Servings: Servings 4 Source: deliciouslittlebites.com


1 pound thin cut chicken breasts

1 teaspoon salt

1/4 teaspoon pepper

1 tablespoon unsalted butter

1 cup chicken bone broth * or stock

4 cloves garlic * minced

1 tablespoon fresh thyme

4 cups cauliflower * chopped small

2 tablespoons heavy cream

1 tablespoon lemon juice

fresh thyme * garnish, optional


Season the chicken with salt and pepper.

Heat a large skillet over medium high heat. Add the butter, and then cook the chicken until golden brown, about 3-5 minutes. Flip the chicken and cook about 2-4 minutes, or until cooked through. Remove the chicken to a plate and tent with foil to keep warm.

Add the chicken stock, garlic, thyme, and cauliflower to the skillet and stir, scraping up any bits from the bottom of the pan. Continue to simmer until the liquid is reduced by half, and the cauliflower is just tender about 4-5 minutes.

Remove the skillet from the heat and stir in the heavy cream and lemon juice.

Add chicken back to the pan, garnish with additional fresh thyme, and serve hot.


Use a food processor to finely chop the cauliflower or buy already chopped cauliflower from the produce section of the grocery store. Frozen riced cauliflower can be used, but often results in a watery, mushier texture.

If you can’t find thin cut chicken breasts, you can pound out regular chicken breasts to about 1/2-inch thickness before cooking.

If you need to substitute dried thyme for fresh thyme, use only 1/2 tablespoon.

Store any leftover Skillet Creamy Lemon Chicken with Cauliflower in an air-tight container in the refrigerator. Use within 3-4 days.

** Nutritional information is an estimate and may vary.


Calories 222kcal

Serving: 1serving | Calories: 222kcal | Carbohydrates: 7g | Protein: 28g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 90mg | Sodium: 771mg | Potassium: 762mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6.3% | Vitamin C: 70.5% | Calcium: 4.7% | Iron: 6.8%


Low Carb Zucchini Fritters



Servings: About 20 fritters Source: graceandsalt.net


4 cups shredded zucchini

2 cups almond flour

1.5 cups shredded mozzarella

1/2 cup sun dried tomatoes

6 eggs

salt and pepper


Mix all ingredients in a bowl. I don’t squeeze the moisture from my zucchini. The mix should be similar to a pancake batter. If it’s too runny, they’ll fall apart, so in that case, add some more almond flour. Every time I make these the consistency of the batter is slightly different depending on how juicy my zucchini’s are ;). Spoon batter onto a pan (I use the Chosen Foods avocado oil spray), and cook till the bottom become golden, flip, and cook all the way through.

About 2.5 CARBS EACH

We top them with @siggisdairy plain yogurt mixed with pesto or some honey goat cheese.

Use the leftovers for a breakfast sandwich (they toast in the toaster really well), or cook the fritters thin and use it as a “taco” shell or pizza crust.

My family can’t get enough of these. And if you happen to have picky kids, it’s a great way to sneak some veggies in and they’ll never know. You can freeze them if you want, but ours never last long enough to need to freeze them. 😉


Mediterranean Grilled Chicken + Dill Greek Yogurt Sauce


Prep Time: 10 mins Cook Time: 12 mins Servings: Serves 8 Source: themediterraneandish.com



1 garlic clove, minced

1 cup chopped fresh dill, stems removed

1 1/4 cup Greek yogurt

1 tbsp olive oil

Juice of 1/2 lemon or lime

Pinch cayenne pepper, optional

Salt, if needed


10 garlic cloves, minced

1/2 tsp paprika

1/2 tsp allspice

1/2 tsp ground nutmeg

1/4 tsp ground green cardamom

Salt and pepper

5 tbsp olive oil, divided

8 boneless, skinless chicken thighs

1 medium size red onion, sliced

Juice of 1–2 lemons


First make the dill Greek yogurt sauce. Combine the minced garlic, fresh dill, yogurt, olive oil, lemon juice and cayenne pepper in a food processor. Run the food processor until all the ingredients are well blended and a smooth thick sauce or dip develops. Test and add salt if needed. Transfer to a small bowl or container, cover and refrigerate.

In a small bowl, mix together the minced garlic, spices and 3 tbsp olive oil. Pat the chicken thighs dry and rub each with the garlic-spice mixture.

Place the spiced chicken thighs in a large dish on a bed of sliced red onions with lemon juice and the remaining 2 tbsp olive oil. Cover and refrigerate for 2-4 hours or overnight.

When ready, heat a gas grill to medium-high. Place the chicken thighs on the grill. Cover for 5-6 minutes, then turn the chicken over and grill for another 5-6 minutes covered.

Serve with a side of the dill Greek yogurt dip you prepared earlier!

To complete this light meal, add Greek potatoes or pita bread and a salad like Fattoush Salad.

The dill Greek yogurt sauce will keep well overnight, but you may have to discard any extra moisture that shows up on top. Give it a quick stir before serving.

To be sure the chicken is done, your thermometer, testing the thickest part of the chicken, should register 165 degrees F.

You can use chicken breasts if you prefer, adjust the cooking time accordingly.


Recommended for this Recipe: Our Private Reserve Greek extra virgin olive oil (from organically grown and processed Koroneiki olives!)

Recommended for this recipe: All-natural ground Paprika, All-Spice, Cardamom, and Nutmeg.

SAVE! Create your own 6-pack of spices here Or try our Ultimate Mediterranean Spice Bundle.


Keto Bacon-Wrapped Meatloaf with Brown Sugar – Ketchup Glaze


Difficulty: Easy Servings: Serves 6 to 8 Source: CI Sep/Oct 1996


Ketchup Glaze:

1/2 cup Sugar-free ketchup or chili sauce

4 tablespoons (or less) Swerve Brown

4 teaspoons cider vinegar or white vinegar


2 teaspoons butter or ghee

1/2 cup onion, chopped medium

2 medium cloves garlic , minced

2 large eggs

1/2 teaspoon dried thyme

1 teaspoon table salt

1/2 teaspoon ground black pepper

2 teaspoons Dijon mustard

2 teaspoons Worcestershire sauce

1/4 teaspoon hot pepper sauce

1/2 cup heavy cream

1 pound ground beef chuck

1 pound ground pork

2/3 cup Whisps Parmesan Cheese Crisps, crushed

1/3 cup minced fresh parsley leaves

6 – 8 ounces bacon , THIN sliced (8 to 12 slices, depending on loaf shape)


1. FOR THE GLAZE: Mix all ingredients in small saucepan; set aside.

2. FOR THE MEATLOAF: Heat oven to 350 degrees. Heat butter or ghee in medium skillet. Add onion and garlic; saute until softened, about 5 minutes. Set aside to cool while preparing remaining ingredients.

3. Mix eggs with thyme, salt, pepper, mustard, Worcestershire sauce, pepper sauce, and heavy cream. Add egg mixture to meat in large bowl. Mix thoroughly. Add Whisps, parsley, and cooked onion and garlic; mix with fork until evenly blended and meat mixture does not stick to bowl. (If mixture sticks, add additional cream, a couple tablespoons at a time until mix no longer sticks.)

4. Turn meat mixture onto work surface. With wet hands, pat mixture into approximately 9-by-5-inch loaf shape. Place on foil-lined (for easy cleanup) shallow baking pan. Brush with half the glaze, then arrange bacon slices, crosswise, over loaf, overlapping slightly and tucking only bacon tip ends under loaf (see illustration 1, below). (I COOK MY BACON PART WAY BEFORE I PUT IT ON THE MEATLOAF).

5. Bake loaf until bacon is crisp and loaf registers 160 degrees, about 1 hour. Cool at least 20 minutes. Simmer remaining glaze over medium heat until thickened slightly. Slice meat loaf and serve with extra glaze passed separately.



While testing to create our meatloaf recipe, we found out that a trio of beef, pork, and veal, with a higher proportion of ground chuck, was best. This gave the loaf a distinct but not overly strong beef flavor. Loaves made without filler were too hamburger-like. Those made with binders, on the other hand, had that distinct meatloaf texture. Cracker crumbs, quick-cooking oatmeal, and fresh bread crumbs improved the texture in our meatloaf recipe without adding a distracting flavor.

If you like, you can omit the bacon topping from the loaf. In this case, brush on half the glaze before baking and the other half during the last fifteen minutes of baking. If available at your supermarket in the meat case or by special order, you can use 2 pounds meatloaf mix in place of the ground beef, pork, and veal.



1. For a free-form loaf, lay the bacon strips crosswise over the loaf and overlapping slightly, tucking bacon ends underneath.

2. A loaf pan with a perforated bottom keeps the meat from stewing in the pan.

3. If using a perforated loaf pan, use a fork to pull the mixture away from the pan sides.


Za’atar Roasted Cauliflower with Herb Whipped Feta


Servings: Serves 4 Source: Themodernproper.com


2 heads cauliflower, broken up into small florets

3 tbsp olive oil (more if needed)

2 tbsp za’atar spice

sea salt

parsley for garnish

Herb Whipped Feta

8 oz fresh feta

4 oz whipped cream cheese

1 garlic clove

1/2 tbsp fresh dill

1 tbsp za’atar spice

1 tbsp olive oil

1 tbsp freshly squeezed lemon juice


Preheat oven to 400°. Spread cauliflower over a lined baking sheet and drizzle with olive oil. Toss until coated (add more if needed). Sprinkle with za’atar and a little bit of sea salt. Roast on center rack for 45 minutes. If you want it a little crispier, roast for an additional 15 minutes.

While the cauliflower is roasting add all ingredients for the whipped feta to a food processor. Blend on high speed for 3-4 minutes until smooth.

Serve whipped feta with warm cauliflower garnished with parsley. Enjoy!


Creamy Tomato Chicken Skillet Dinner


Prep Time: 15 min Cook Time: 25 min Servings: Serves: 4 Source: themodernproper.com


2 tbsp Olive oil

1.5 lbs Chicken breast (4 medium), boneless, skinless

1 tsp Salt, divided

½ tsp Pepper

2 tbsp Tomato paste

3 Cloves garlic, minced

1 tsp Fennel seeds

1 tsp Crushed red pepper flakes

1 (14 oz) can Crushed tomatoes

1 cup Heavy cream

½ cup Parmesan cheese, divided

4 cups Kale, ribs removed, torn into small pieces, packed

1/4 cup Basil leaves, thinly sliced


Heat olive oil in an ovenproof skillet cast iron skillet over medium-high heat.

Season chicken breasts with 1/2 teaspoon salt and pepper.

Add chicken to skillet and cook until golden, about 5 minutes. Turn and cook on the other side for another 5 minutes. Remove chicken from the pan and set aside.

In the same skillet, add tomato paste, garlic, fennel seeds and red pepper flakes and cook until just fragrant, about 1 minutes.

Add crushed tomatoes and bring to a simmer, allow to cook for 3 minutes.

Stir in heavy cream, ¼ cup parmesan cheese and kale, stirring until kale is just wilted, about 3 minutes.

Season with remaining ½ teaspoon salt and add chicken back into the skillet. Allow to cook for 5 more minutes or until the internal temperature of the chicken breasts reaches 165°F with an instant read thermometer.

Serve topped with fresh basil and remaining cheese.