keto cauliflower

This keto-friendly, low carb cauliflower broccoli salad is a family favorite.  My aunt used to make it.  It was one of her favorite casserole recipes.  My mother used to make it. It was one of her favorite side dishes. Both had different prep methods.  There are many variations for this recipe. It is one of my favorite keto-friendly, low carb dishes.

The one thing that makes or breaks this dish is the mayonnaise.  Mayo and salad dressings made with canola and soybean oil are extremely inflammatory due to over processing.  I steer clear of anything inflammatory.  I love Primal Kitchen’s line of salad dressings and mayonnaise which are made with non-inflammatory healthy fats.  They have a great avocado oil-based mayonnaise that tastes great with this dish.  Enjoy!
Keto-licious Cauliflower Broccoli Salad
Prep Time
20 mins
Total Time
20 mins

A delicious keto-friendly, low carb, high fat salad made with raw cauliflower and broccoli. 

Servings: 4
Calories: 406 kcal
  • 1 cup diced cauliflower
  • 1 cup diced broccoli
  • 6 pieces uncured bacon
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup mayonnaise
  • 1/2 cup sour cream
  1. Cook 6 pieces of bacon and crumble in small pieces.  Dice thoroughly washed cauliflower and broccoli.  Combine cauliflower, broccoli, shredded cheese, mayo and sour cream.  Mix together.  Stir in crumbled bacon.  Mix.  Done!  It tastes best when chilled for a few hours.  

    low carb cauliflower salad


keto berry smoothie

Nothing beats a keto berry smoothie when you are in the mood for something fruity, cold and smooth.  This quick and easy keto blackberry almond coconut smoothie is one of my favorite snacks or mini-meals when I need something quick.  The smoothie recipe is super simple, sugar free and fits in perfectly with any keto diet.  It makes a great quick keto breakfast or lunch.

The only ingredient you’ll need to be careful about are the blackberries.  A 1/2 cup of blackberries has 7 grams of carbs so if you are on a very strict low carb diet, 1/4 cup is a good amount to use.  it is just enough to give you plenty of flavor and a subtle pop of sweetness.


1/4 cup blackberries (frozen or fresh)

1 cup unsweetened almond milk

1/3 cup of coconut cream or milk

one cup of ice cubes

1/4 cup heavy whipping cream

1 scoop of Vanilla Chai Garden of Life raw protein mix

Put everything in a blender (I use a Vitamix) and mix on low for about 2 minutes and then on high for about 30 seconds or until it reaches your desired consistency.

This makes two servings.

Per serving:

210 calories

13 grams of fat

12 grams of protein

4.5 grams of carbs

I will occasionally throw in a cup of baby spinach to make the smoothie green.  This provides some extra vitamins A, C and E, potassium, zinc and fiber.

Anti-inflammatory, gluten free, and always keto-friendly.  Enjoy!

Keto Chicken Crockpot Recipes

This recipe for Lazy Keto Crockpot Chicken is way too easy and way too delicious! You’ll want to keep the recipe to yourself!

Layer 4-5 boneless breasts of chicken in a crockpot. Layer with 2-3 of your favorite cheeses (1/4 cup each) and a sliced up block of cream cheese. Season with salt and pepper. Throw in some optional jalapeno peppers, sliced cherry tomatoes and/or 2 3- cups of baby spinach. Cook on high for 4-6 hours. Use a meat thermometer to check that the internal temperature of the chicken is 165˚F . Top with crumbled bacon pieces and serve over a bed of riced cauliflower. Enjoy! (aff)
keto cake recipe

Cake! Who doesn’t love cake? Weddings.  Birthdays. Anniversaries.  Cakes have been in the center of life celebrations for centuries.  The word “cake” is of Viking origin and derived from the word ‘kaka”.  Ancient Greeks would bake cakes using flour, eggs, milk and honey.  Romans baked cakes on a pastry base and called “placentas”.  Interesting.

Cakes have been around a while but so have the white flour and sugar in most traditional recipes.  And that doesn’t include the frosting.

What is a Keto eater to do?

Make it keto.

It’s not that difficult to make a keto-friendly cake.  Here are five keto cake recipes that will have will allow you to have your “kaka” or “placenta” and eat it too!

The Ultimate Keto Carrot Cake

keto cake recipes

I found this delicious keto carrot cake at Fittoserve Group.  The website owner, Hilda Solares, was led to keto during a healing journey from Guillan Barre Syndrome, fibromyalgia and chronic sciatica.  Hilda had been tossing around the idea of transforming an old carrot cake recipe into a low carb option and created this gem.  Her recipe may be a little bit higher in carbs but can be safely added to a keto diet when monitoring daily carb intake and macros.  The cream cheese frosting uses full fat cream cheese, unsalted butter, heavy whipping cream, and a sugar substitute.  Hilda recommends Swerve.  Thank you, Hilda!  See the recipe.

Keto Vanilla Pound Cake

keto pound cake recipe

Pound Cake is really easy to make and very simple to make keto-friendly.  There are a lot of keto pound cake recipes out there.  You’ll love this one I found at Hey Keto Mama.  Sam is the website owner and started keto as part of a spiritual transformation and the desire to improve her physical health.  Sam reminds us that an entire traditional pound cake has a whopping 450 grams of carbs?  For some of us, that is enough carbs for three weeks! Sam’s keto-friendly pound cake has 239 calories and 5.23 net carbs per slice.  Thank you, Sam!  See the recipe.

Keto Red Velvet Cake

keto red velvet cake

I found this gem at Certainly Keto, a blog run by April and Michael who are on a mission to spread the word about the wonders of keto eating.   Just after one year eating keto, April lost 75 pounds and Michael lost 45 pounds.  A couple for over 25 years, they claim to be healthier than ever. The love of baking and learning new ways of cooking led them to create this scrumptious keto-friendly red velvet cake recipe.  Thanks, April and Michael!  I can’t wait to try it.  See the recipe.

Keto Coffee Cake

Grab your bulletproof coffee and bring breakfast back with a slice of this Keto Coffee Cake!  Sarah at Real Balanced created this keto-licious recipe made of wholesome ingredients.  Sarah follows a ketogenic diet that is paleo/primal-compliant that cured her sleep and GI problems.  Sweetened with monk fruit, the coffee cake is made with coconut flour and is entirely nut free so it’s great if you have a nut allergy.  Thank you, Sarah!  See the recipe.

Keto Chocolate Cakeskip the prep and get it shipped!

keto chocolate cake

Yes!  We are not kidding.  Skip the prep and get your keto-friendly cake shipped right to your home.  Thank you, Unrefined Bakery, for creating a nice selection of keto-friendly desserts.  Their Chocolate Cake with Keto Chocolate Unbuttercream filling/icing makes the ultimate keto treat.  We will say it again.  Get this shipped directly to your home!  Unrefined Bakery can be a huge help during holidays or special events when you are trying to feed a mixed crowd of keto and non-keto eaters.  See all their keto desserts at Unrefined Bakery.  (there’s also keto pumpkin pie and other goodies!)



keto crab recipe

I live in Maryland where blue crabs and crab cakes are a staple.  I learned to eat blue crabs at a very early age.  Knowing how to strip the shell of a blue crab and eat the succulent meat inside in under 5 minutes was a childhood ritual.  On hot summer days, my father used to drive us down to the DC Wharf to grab a bushel of live blue crabs.  We would bring the crabs home and steam them in beer.  My father would occasionally let a few crabs crawl on the floor to scare the cat. Great memories!

In Maryland, blue crabs are typically in season from May until October.  When they are out of season, I grab some fresh lump crab meat at my local grocery store and fry up some crab cakes.  I use a very simple “lazy keto” recipe to create a high fat, low carb keto meal that can be enjoyed in less than 20 minutes.

The internal temperature of a cooked crab cake should be 155 degrees F on an instant-read thermometer.


One large organic egg

1/2 teaspoon grated lemon peel

1/4 teaspoon of kosher salt

1/2 of Old Bay seasoning

1 pound of fresh lump crab meat

1 cup of crushed Whisps cheese crisps or pork rinds (optional)

Mix everything in a bowl, shape the mixture in mini crab cakes and fry them on each side for 6-8 minutes.

The internal temperature of a cooked crab cake should be 155 degrees F on an instant-read thermometer.

Crab meat is naturally low in fat and carbs.  To add a bit of fat back in, fry the mini crab cakes in uncured bacon grease or garlic flavored olive oil.  Very tasty!