Packed with healthy monounsaturated fats and lean protein these stuffed sweet potatoes make a great nutritious balanced dinner, packed lunch for the office or post work out meal.

Love or Hate Spice?

Feel free to adjust the lime and jalapeño spiciness to your taste.

I’m a huge fan of spice and heat, so definitely dial this down if you are sensitive to big bold spice flavours.

Need To Save Time?

I love to cook my sweet potatoes raw in the oven (you can do lots of jobs whilst they are cooking!) as personally, I love a soft, fluffy inside with a crispier skin.

However, I understand not everyone has time for this, so if you’re in a rush you can par-bake in the microwave and then finish off in the oven. This will cut the cooking time down by half.

How To Make The Avocado Stuffing

You’ll need:

• 1 large avocado
• Juice of 1/2 – 1 lime
• Salt and pepper to taste
• 2 green onions, finely sliced (30g)
• 2 – 3 tbsp fresh cilantro, chopped (10g) 1 green jalapeño, chopped

Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.

Related Recipes

• Keto Guacamole – Low-Carb Avocado Recipe
• Healthier Fish and Chips
• Salmon with Cabbage Slaw

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Chicken Stuffed Sweet Potato (with avocado)

These chicken stuffed sweet potatoes are made better with avocado! If you're looking to bring back carbs after going low carb in a healthy way, this recipe is for you!

Course Dinner, Main Course

Cuisine Australian, Dairy Free, Gluten Free, grain free, Nut Free, Paleo, sugar free, Whole 30

Keyword chicken stuffed sweet potato

Prep Time 10 minutes

Cook Time 35 minutes

If roasting sweet potatos from raw 20 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 375kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 4 medium sweet potatoes 840g
• 2 large chicken breasts or 320g roasted chicken
• 1 tsp extra virgin olive oil
• 1 large avocado
• 1 large lime juiced
• Salt and pepper to taste
• 2 green onions finely sliced (30g)
• 2 – 3 tbsp fresh cilantro chopped (10g)
• 1 medium green jalapeño chopped

Instructions

• Preheat the oven to 425F / 220C / 180 fan and line a large baking sheet with parchment paper.
• Scrub your sweet potatoes and dry with kitchen roll. Rub the skins with a little olive oil and optional salt. Prick with a fork several times to release any steam.
• Add sweet potatoes to the baking sheet and bake for 45 – 55 minutes or until soft. Cooking times will vary depending on the size of your potatoes. (To speed up the cooking time you can precook in the microwave for 6 – 8 minutes then cook for about 20 minutes in the oven if you prefer.)
• Meanwhile, if you’re cooking the chicken, drizzle with oil and sprinkle with sea salt, then bake on a separate parchment lined baking sheet for about 20 minutes, or until no longer pink on the inside. Allow to rest and then shred the meat using 2 forks. Option to use chicken thighs if you prefer.
  
• Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.
  
• Mix chicken with avocado mix.
• Slice sweet potatoes, option to fluff the insides a little with a fork and add a drizzle of olive oil if you like then top with chicken mix and more cilantro.

Notes

Storage: Tupperware in the fridge for 2 days

Nutrition

Serving: 1potato with stuffing | Calories: 375kcal | Carbohydrates: 48g | Protein: 23g | Fat: 11g | Fiber: 11g | Net Carbs: 37g

The post Chicken Stuffed Sweet Potato appeared first on FatForWeightLoss.

This Healthy Salmon and  Slaw is the ultimate fast and utterly delicious weeknight dinner. For a lighter alternative to mayo, I used yoghurt for the slaw dressing.

For a dairy-free option, I like to make this with coconut yoghurt.

This crispy pan-fried salmon and slaw is low in carbs, rich in healthy fats and high in protein.

Do you ever wonder what that white substance is when you cook salmon?

It’s called albumin. Often sited as happening when you cook at higher temperatures but trust me I’ve tried cooking at lower temperatures, using wild and farmed salmon, and it still does it sometimes.

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

How To Make A Quick Slaw

For The Dressing:

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

For The Vegetables:

• 1/2 cup red cabbage, shredded (35g)
• 1 cup white cabbage, shredded (70g)
• 1 small carrot, peeled + shredded (50g)
• 1 scallion, finely sliced (15g)
• 20g mangetout, thinly sliced 
• 2 tbsp fresh parsley, finely chopped

Mix the slaw dressing together in a small bowl. Season to taste.

Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge.

Related Recipes

• Healthier Fish and Chips
• Low Carb Salmon and Cream Cheese Pinwheels
• Creamy Keto Slaw

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Salmon with Cabbage Slaw

Course Dinner, Lunch, Main Course, Main Dish

Cuisine American, Australian, egg free, grain free, Low Carb / Keto, Mediterranean, Paleo, sugar free, Whole 30

Keyword cabbage, Creamy Keto Slaw, Salmon and Cream Cheese Pinwheels, salmon with cabbage slaw

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 Servings

Calories 337kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

Slaw Dressing

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

Slaw

• 1/2 cup red cabbage shredded (35g)
• 1 cup white cabbage shredded (70g)
• 1 small carrot peeled + shredded (50g)
• 1 scallion finely sliced (15g)
• 20 g mangetout thinly sliced
• 2 tbsp fresh parsley finely chopped

Salmon

• 1 tbsp extra virgin olive oil
• 1/2 tsp paprika
• 1/3 tsp garlic powder or 2 garlic cloves minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 5-ounce salmon fillets

Instructions

• Mix the slaw dressing together in a small bowl. Season to taste.
  
• Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge whilst you make the salmon.
  
• Add 1 tbsp olive oil, paprika, garlic powder, salt and pepper to a small bowl. Stir to combine.
• Rinse the salmon fillets and pat dry thoroughly with paper towels. Brush marinade on top of salmon.
  
• Spray a non-stick frying pan with a little olive oil. Cook flesh side down (skin side up) undisturbed for 3 – 4 minutes on a medium heat. Flip and cook for a further 5 minutes or until the salmon is cooked through to your liking. NOTE: Cooking times will vary depending on the thickness of your fillets and if you use wild or farmed salmon.
  
• Option to bake in the oven on a greaseproof lined baking tray for 12 – 15 minutes. (375F / 190C) NOTE: oven roasting often results in the albumin releasing from the salmon (white substance you often see on salmon). This is perfectly safe to eat. Even cooking at low temperatures I find it does it so if you want pretty salmon my advice is to pan fry!
• Serve salmon with slaw. Sprinkle the fresh parsley and lemon wedges.
  

Notes

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

 

For a lighter alternative to mayo I used yoghurt for the slaw dressing. For a dairy-free option, I like to make this with coconut yoghurt.

Nutrition

Calories: 337kcal | Carbohydrates: 9g | Protein: 33g | Fat: 18g | Saturated Fat: 3.5g | Net Carbs: 6.5g

The post Salmon with Cabbage Slaw appeared first on FatForWeightLoss.

What Ingredients Make Roasted Brussels Sprouts Taste Amazing?

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Do Capers Go Well With Brussels Sprouts?

Cruciferous vegetables cry out for salt and zing, which is why cabbage, salt and vinegar go so well together.

This roasted brussels sprouts flavour combination is inspired by the Flavour Matrix (affiliate link), which is a book that can help you pair seemingly unknown foods together for the ultimate combination of flavours (working on the science as to why certain flavours taste good, then extrapolating on that a little).

How To Roast Brussels Sprouts In The Oven

Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a fan-forced oven to 200 C (400 F).

If you want the roasted brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.

Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.

Roast brussels sprouts in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.

Remove from the oven and allow to cool for 5 minutes before serving.

Keto Sheet Pan Dinners

This roasted brussels sprouts recipe is out of my Keto Sheet Pan Dinners cookbook!

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes You May Like

• Creamy Keto Slaw
• Au Gratin Cauliflower (Keto Friendly)
• Thyme Butter Basted Rib Eye Keto Recipe
• Oven Baked Pork Chops with Garlic and Fennel
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese

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Roasted Brussels Sprouts with Capers and Butter

Course Dinner, Salad, Side Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, sugar free, Vegetarian, Whole 30

Keyword roasted brussels sprouts

Prep Time 10 minutes

Cook Time 35 minutes

Resting time 5 minutes

Total Time 50 minutes

Servings 4 servings

Calories 104kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• 15-inch X 10-inch (38 cm X 25 cm) baking sheet

Ingredients

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper**. Preheat a fan forced oven to 200 C (400 F).
• Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.
• Roast in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.
• Remove from the oven and allow to cool for 5 minutes before serving.

Notes

• This recipe will keep in the fridge for up to 4 days or in the freezer for up to 2 months.
• If you want the Brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.
• Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Nutrition

Serving: 1cup | Calories: 104kcal | Carbohydrates: 10g | Protein: 4g | Fat: 6g | Fiber: 4g | Net Carbs: 6g

The post Roasted Brussels Sprouts with Capers and Butter appeared first on FatForWeightLoss.

Estimated reading time: 4 minutes

Whilst reading “All About Roasting” – by Molly Stevens (affiliate link), I learnt a lot about roasting different cuts and protein sources. If you want to dive into learning about roasting on a much deeper level, I highly recommend you read her book.

How to make this oven baked pork chop recipe

• You’ll want to heat your broiler (what we call a grill here in Australia) to 200C (400F) or 180C if using fan-forced (350F).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of garlic and finely crush them. Melt the butter and place it in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.

How long does it take for pork chops to bake at 180?

I highly suggest you broil (grill) pork chops in the oven since the fat renders much better when doing so. However, if your oven doesn’t have this setting, you can always bake for 30-35 minutes, or until the internal temperature of the pork reaches 74 C (165 F).

I use a thermometer called the ThermoPro TP20, which has been such a handy tool when cooking all types of different proteins. You can also use an instant-read thermometer, but it requires that you remove the sheet pan from the oven constantly, or open the door (which lets all the heat out)

The ThermoPro is great, because the probes can stay in the meat, you can close the oven door, and the alarm on the device goes off when the meat is perfectly cooked.

You can use this thermometer for everything from BBQing to closed oven cooking and has recently been one of the best investments I’ve made for my kitchen.

Do you bake pork chops covered or uncovered?

I always oven roast pork chops uncovered, as you get a much more even cook and a better sear. By covering pork chops in the oven, it would semi-steam the fat, which you can broil (grill) towards the end.

Keto Sheet Pan Dinners

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes Make With Pork

• Keto Pork Larb
• Pork Meatballs with Garlic Yogurt Dip
• Pork Belly with Green Onion
• Garlic Parmesan Roasted Asparagus

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Oven Roasted Pork Chops with Garlic and Fennel

One of my favourite recipes from the sheet pan wonders, this oven baked pork chop recipe with garlic and fennel is an interesting but delicious flavour combination that will really impress, even those who aren't low carb / keto.

Course Dinner, Main Course, Main Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, Nut Free, sugar free

Keyword keto roasted pork chops, oven baked pork chops, oven baked pork chops with garlic

Prep Time 10 minutes

Cook Time 20 minutes

Resting Time 5 minutes

Total Time 35 minutes

Servings 4 people

Calories 690kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 Tbsp fennel seeds
• ½ tsp salt
• 5 cloves garlic divided
• ¼ cup butter 2 oz/70 g (or olive oil for dairy free)
• 4 pork chops 2 lb/800 g approx.
• ½ lb green beans 250 g, trimmed
• 1 lemon sliced
• 2 Tbsp olive oil
• Salt and ground black pepper

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a broiler (grill) to 200 C (180 fan forced).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of the garlic and finely crush them. Melt the butter and place in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.
  

Notes

This recipe will keep for up to 5 days in meal prep containers in the fridge or in the freezer for 1 month. If you don’t have fennel seeds, use ground fennel instead.

Nutrition

Serving: 1pork chop with ½ cup of the green beans | Calories: 690kcal | Carbohydrates: 6g | Protein: 55g | Fat: 48g | Fiber: 2g | Net Carbs: 4g

The post Oven Baked Pork Chops with Garlic and Fennel appeared first on FatForWeightLoss.

You could even call it a low carb mac and cheese!

What’s different about it is that it uses thin slices of cauliflower, like a traditional gratin but instead of potato, I’ve used cauliflower to make it keto friendly.

How to make a white sauce with cauliflower

This white/cream cheese sauce uses a medley of cheeses including cream cheese, mozzarella and parmesan for the best flavour and of course some cream to make the perfect sauce for the au gratin cauliflower.

To start, simply add to a pan:

• 2/3 cup heavy cream
• 1/2 cup cream cheese
• 1/2 cup mozzarella
• 1/4 cup Parmesan cheese
• 1 1/2 Tbsp mustard
• 2 tbsp water
• Salt and pepper

Mix until combined using a spatula or hand balloon whisk. Reduce the heat to medium/ low and simmer until the sauce thickens.

Keto Cauliflower Au Gratin with heavy cream

Heavy cream (or just cream) can be used for the sauce, however, if you’re dairy-free, you might also consider using coconut cream (white part only) to make a similar sauce.

Everybody loves dairy, so if you can tolerate lactose, then heavy cream is the way to go! It tastes so delicious when combined with the bacon, onion and cauliflower in this Au Gratin Cauliflower recipe.

If you are able to eat potatoes, or you’re experimenting with metabolic flexibility, then definitely give this recipe a try also.

More Delicious Keto Side Dishes

• Cauliflower Cheese
• Keto Mashed Cauliflower
• Keto Cauliflower Hummus

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Au Gratin Cauliflower

If you love bacon and cheese (hello comfort food classic) you’re going to love this Au Gratin Cauliflower, also known as a keto cheesy bacon cauliflower gratin.

Course Dinner, Lunch, Main Course, Main Dish, Side Dish

Cuisine American, Australian, French

Keyword au gratin cauliflower, cauliflower gratin

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Servings 6 servings

Calories 337kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 12 slices streaky bacon chopped (200g)
• 2 tbsp olive oil
• 1 tbsp butter
• 2 cloves garlic
• 1 small yellow onion 70g
• 2/3 cup heavy cream
• 1/2 cup cream cheese 120g
• 1/2 cup grated mozzarella 56g (or cheddar)
• 1/2 cup grated parmesan 30g
• 2 tbsp water to thin
• 1.5 tsp dijon mustard
• 1/4 tsp black pepper cracked or to taste
• Salt to taste
• 1 large cauliflower 470g (or 6 baby cauliflowers)
• Option to top with fresh thyme

Instructions

• Preheat oven 392F / 200C / 180 fan.
• Add the bacon to non-stick frying pan and cook for 3 minutes. Add the butter and olive oil, onion, garlic, sea salt and black pepper and sauté for 3 more minutes until the onions are soft. Remove from the pan and set side.
• Add the heavy cream, cream cheese, mozzarella,1/4 cup Parmesan cheese, mustard, 2 tbsp water and seasoning into the pan. Mix until combined using a spatula or hand balloon whisk. Reduce the heat to medium/ low and simmer until the sauce thickens. Once thick, stir in the bacon and onion. Taste and adjust the seasoning to taste.
• Slice the cauliflower into 1/2 cm thick slices. I used a mandoline to get them nice and even and baby cauliflowers but you can use a larger one and just break into large florets and slice. You can use the ends too so as not to waste them.
• Grease an oven proof cast iron pan or gratin dish with a little butte (mine was 10 inch x 2 inches). Add a thin layer of sauce on the bottom, followed by some cauliflower slices, more sauce, another layer of cauliflower and top with a final layer of sauce and sprinkle the remaining parmesan over the top of the dish. Depending on the size of your dish you may prefer to have 1 or 2 layers of cauliflow-er and 2 or 3 layers of sauce.
• Cover with foil and bake for 20 minutes. Uncover and cook for a further 15 minutes or until golden on top and the cauliflower is tender. Option to top with fresh thyme for prettiness.

Notes

I used a mandoline to get cut the cauliflower nice and even. I also used smaller baby cauliflowers, but you can use a larger one and just break into large florets and slice. You can use the ends too so as not to waste them.

Nutrition

Calories: 337kcal | Carbohydrates: 7.4g | Protein: 11.5g | Fat: 30.6g | Saturated Fat: 15.5g | Sodium: 722mg | Potassium: 394mg | Fiber: 1.9g | Net Carbs: 5.5g

The post Au Gratin Cauliflower (Keto Friendly) appeared first on FatForWeightLoss.

Keto Baked Feta Pasta Tiktok

Making pasta sauce from scratch can be confusing, but it always tastes so much better.

This recipe uses the ultimate TikTok hack by placing all the sauce ingredients into a baking dish along with some feta cheese, and simply baking until it’s done (kinda like a baked feta psiti).

You could bake this in a dish like in the picture above, or you could double the recipe and bake it in a large square dish (or even a dutch oven without the lid).

If the recipe gets any large than just for two servings, try mashing the tomato, feta and garlic with a potato masher. This might make your life a little easier!

Keto Pasta Alternatives Australia

There are a few different types of keto pasta alternatives available in Australia. Here are some of my favourites:

• Konjac Noodles (super lo-cal) – This one typically looks just like real noodles, but doesn’t really taste like real noodles. If you’re going for looks, then this pasta will likely be the one to pick.
• Black Bean Fettuccini – Slendier is a brand that uses black beans, and creates a really delicious fettuccini. I love the taste of these noodles and tend to prefer them over the konjac noodles.
• Eggplant Noodles – Are a great option, but tend to be watery and hard to cut. If you’re going for ease, I wouldn’t recommend these.
• Zucchini Noodles – Again, can be watery but are often a simple replacement for keto pasta alternatives if you live in a rural area.

Related Recipes

• Keto Carbonara Pasta
• Pumpkin and Sage Gnocchi
• Eggplant Lasagna
• Keto Noodles

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Keto Baked Feta Pasta

Course Dinner, Main Course, Main Dish, Snack

Cuisine American, Australian, Italian

Keyword keto baked feta pasta, keto pasta, tiktok viral pasta

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 2 servings

Calories 212kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 200 g cherry tomatoes or perino tomatoes
• 100 g feta cheese or white danish style cheese
• 1 Tbsp olive oil
• 1/2 tsp salt and pepper
• 1 tsp dired chili or harissa spice mix
• 3 cloves garlic reduce if you like a mild garlic flavour
• 1 packet keto alternative noodles slendier or konjack noodles
• grated parmesan cheese to serve

Instructions

• Preheat your fan-forced oven to 200C (400F) (220C or 420F if non fan forced)
• Into a medium baking tray, place the tomatoes, and cover with 1/2 the olive oil. Mix until well combined.
  
• Add the salt, pepper, and dried chili (I used harrissa spice mix which is also fantastic). Mix until well coated.
  
• Make a gap between the tomatoes, and place the feta cheese into the middle. Place the remaining olive oil over the cheese along with the garlic, and place into the oven for 20 minutes.
  
• Cook 4 servings of the pasta of your choice according to the direction. If using the black bean fetttechini, boil a pot of water and cook for 7 minutes or until your desired tecture. Drain and set aside.
• Remove the baked feta and tomato dish from the oven, and using two forks press mixture together until it's all well combined.
  
• Place the cooked pasta into the baked feta dish, and mix until the pasta is well coated in the cheese tomato sauce. Serve with a sprinkle of parmesah cheese
  

Nutrition

Serving: 1Serving (half full recipe) | Calories: 212kcal | Carbohydrates: 6g | Protein: 8g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 45mg | Sodium: 1151mg | Potassium: 249mg | Fiber: 1g | Sugar: 5g | Vitamin A: 700IU | Vitamin C: 23mg | Calcium: 258mg | Iron: 1mg | Net Carbs: 5g

The post Keto Baked Feta Pasta (TikTok Pasta Recipe) appeared first on FatForWeightLoss.

Keto Granola is just another way of saying Keto muesli. As a kid, my favorite breakfast was muesli with milk and a banana. Whilst I could still have this if I wasn’t following a ketogenic diet, you’d have to question how much sugar store-bought bought muesli. (way too much for the ketogenic diet).

How To Make Low Carb Keto Granola

As a dedicated recipe creator, I’ve been trying to up my game so that its easier for you to see how its made, without even reading the methods. How great is that? So that’s exactly how this next little section will proceed.

You have two options when making this keto granola recipe. Firstly, if you have a food processor, just blitz all the ingredients and they should be mixed pretty well (still keep them chunky).

However, if you don’t have one then simply chop all the nuts into at least 4-5 pieces. Adding all the mixed nuts and seeds to a bowl helps mix them through, whilst making sure there are no HUGE pieces still in the mix that you’ve forgotten to chop up.

This photo explains when you mix all the ingredients together with the sugar-free maple syrup. It should look slightly wet, but nothing should be dripping. You’ll want it to clump together, but not become keto granola cake…

Grab a baking sheet and place some parchment paper down like above. You’ll want to spread it out so that the keto granola can get maximum airtime in the oven without burning.

I cannot stress enough how quickly this recipe can burn if you’ve turned your back on it. Please make sure that your keto diet granola doesn’t burn! The easiest way is to set the timer for 5-10 mins and mix the ingredients each time you pull it out. The edges will crisp up, but the center might still be wet.

How Do I Store Keto Granola?

I love storing things in glass jars. They are reusable and don’t leach plastic all through your beautiful recipe. As you can see, I’ve just made a cone shape from a piece of paper to help funnel the keto granola into the jar. It’s as simple as that!

Final Thoughts

This recipe will feed 1 person for a whole week, or two people for a whole week if you switch it up between eggs and granola clusters.

This means that you’ll be able to make a big batch on Sunday and have a super quick breakfast recipe for during the week when getting the kids ready is more important.

Of course, this keto granola is homemade. Store-bought granola can be very expensive because it contains many expensive ingredients that then need to be “marked up” for profit. You’re saving yourself money, plus you’re getting the best ingredients possible. Win-Win.

You could also add 1 – 2 tablespoons of cocoa powder to make this into a Keto Chocolate Granola. YUM!

Related Recipes

Keto Gingerbread Granola

Keto Matcha Chia Seed Pudding

Keto Blueberry Cobbler

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Keto Granola

Keto Granola is honestly one of the most exciting recipes on this blog so far, why? because it honestly tastes like normal granola... It's crunchy, it's semi-sweet and it goes perfectly with some homemade keto yogurt and berries. This means that you have now found a perfect recipe for days when you don't want to eat eggs!

Course Breakfast

Cuisine Dairy Free, Gluten Free, Low Carb / Keto, Vegetarian

Keyword keto granola

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 10 Servings

Calories 391kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 3/4 Cup Almonds Chopped
• 1 Cup Walnuts Chopped
• 1/2 Cup Sunflower Seeds Chopped
• 1/4 Cup Almond Flakes Chopped
• 1 Tbsp Chia Seeds
• 1 Tbsp Flax Seeds
• 1/2 Cup Almond Flour
• 1/2 Cup Desiccated Coconut
• 1 Large Egg
• 1/3 Cup Butter Melted
• 1/4 Cup MCT Oil
• 1/4 Cup Sugar Free Maple Syrup

Instructions

• Preheat your oven to 180C (360F). Chop all the seeds and nuts into around 4 - 5 pieces each where possible (or pulse 12 times in a food processor). Place into a large bowl.
  
• Add the rest of the ingredients into the bowl, and mix around.
  
• On a baking tray with parchment paper, place the granola out into a flat even layer. Place in the oven for 15 mins.
  
• Once the timer goes off, pull it out and mix all the ingedients around, making sure that the edges don't burn. Keep putting it in the oven in 5 to 10 min intervals so that the mixture doesn't burn.
  
• 30 mins should be enough to make this granola crunchy, but depending on your oven it might be more or less, so please keep an eye on it. It should turn a golden brown all over.
  

Video

Notes

I cannot stress enough how quickly this recipe can burn if you've turned your back on it. Please make sure that your keto diet granola doesn't burn!

The easiest way is to set the timer for 5-10 mins and mix the ingredients each time you pull it out. The edges will crisp up, but the centre might still be wet.

Nutrition

Serving: 0.5cup | Calories: 391kcal | Carbohydrates: 13g | Protein: 9g | Fat: 31g | Saturated Fat: 13g | Cholesterol: 35mg | Sodium: 75mg | Potassium: 239mg | Fiber: 5g | Sugar: 4g | Vitamin A: 216IU | Vitamin C: 1mg | Calcium: 82mg | Iron: 2mg | Net Carbs: 8g

The post Keto Granola Crunchy Breakfast Cereal appeared first on FatForWeightLoss.

This keto buffalo chicken traybake recipe is an absolute game-changer guys. This is how you will want to make chicken from now on! If you love buffalo chicken, you’re going to love this easy Keto Shredded Buffalo Chicken Tray Bake.

Instant Pot Keto Chicken

For the most succulent and juicy chicken, I recommend using the Instant Pot method but I’ve also listed a traditional method of roasting in the oven which is also delicious.

Think super moist, packed with sugar-free buffalo flavour chicken which is then crisped to perfection under the broiler (grill)! Darn, it’s super good!

What Does “Buffalo Flavour” Taste Like?

Aussies are sometimes confused when something says “buffalo”. What, does that mean it’s got the flavour of the huge wilderbeast with shagy hair…?

Buffalo sauce is traditionally made of a cayenne pepper-based hot sauce (like franks hot sauce), butter, vinegar, and seasonings to taste.

So, when you boil it down, the secret sauce to a buffalo taste is basically a mixture of franks hot sauce and butter. You can get franks hot sauce from Coles and Woolworths here in Australia.

Then, go crazy with the seasonings of your choice (like garlic powder, salt, sometimes a splash of Worcestershire sauce).

How’s best to serve this Keto Shredded Buffalo Chicken?

This easy keto buffalo chicken tray bake recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think I’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Related Recipes

• Keto Air Fryer Chicken Tenders
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese
• Chicken Burrito Bowl Meal Prep

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Buffalo Chicken Tray Bake

This easy keto chicken recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Course Dinner, Main Course, Main Dish

Cuisine American, egg free, Gluten Free, grain free, Low Carb / Keto, sugar free

Keyword Buffalo Chicken, Buffalo Chicken Tray Bake

Prep Time 10 minutes

Cook Time 1 hour 10 minutes

Total Time 1 hour 20 minutes

Servings 6 servings

Calories 405kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Instant Pot (pressure cooker)

Ingredients

Instant Pot

• 1 medium chicken 1.4kg (whole)
• 1/2 bulb garlic flavouring only
• 1 small onion flavouring only (70g)
• 15 g parsley flavouring only
• 2 ribs celery flavouring only
• 1 tsp salt
• 1/2 tsp cracked black pepper
• 3 L water

Buffalo sauce

• 1 bottle Franks hot sauce 148g
• 1/4 cup butter or ghee melted (57g)
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt or to taste
• 1/2 tsp pepper or to taste

To serve

• 1 – 2 tbsp olive oil
• 2 tbsp chopped fresh parsley
• Mayo on the side

Instructions

INSTANT POT METHOD

• Place all the ingredients listed under Instant Pot in the pot.
• Cook for 1 hour on manual high (making sure the valve is sealed). Once cooked, release the valve and allow to slowly release for 10 minutes or until you can remove the lid.
• Meanwhile, mix sauce ingredients together in a bowl until combined.
• Remove the chicken from the Instant Pot using a slotted spoon and place on a chopping board. Pull the chicken apart slightly with a fork to allow it to cool. Cool enough to be able to touch with your hands. Shred using two forks or your hands, discarding any bones, gristle and excess skin (but keep a little bit of the skin to be crisped up under the broiler – best bit, right guys?)
• Place the shredded meat on a non stick baking tray.
• Drain the juices from the instant pot, discarding the vegetables. I used a gravy strainer here to re-move the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until the crispiness is to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander, an optional drizzle of olive oil and mayo.
• Add the remaining stock to a saucepan and simmer for about 10 – 15 minutes until con-centrated. Store or use as a gravy.

OVEN METHOD

• Preheat the oven to 400F / 200C / 180 fan. Place the chicken on a trivet in a roasting tin, removing the string. Season the chicken, stuff with parsley and rub with 1 tbsp of olive oil. Add the onion, gar-lic and celery with 1 cup of water to the tray.
• Cover the chicken with foil for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes, or cook to the package instruc-tions depending on the size of your bird, until the skin is golden, and the juices run clear when you insert a skewer. Depending on the size of your chicken you may need to adjust the timings. On av-erage, 25 minutes per 500g plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Pull the chicken slightly apart to cool and allow to rest for 10 minutes and then shred the meat using 2 forks / your hands. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the tray discarding the vegetables. I used a gravy strainer here to remove the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until is crisped to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander and an optional drizzle of olive oil and mayo.

Notes

This easy keto chicken is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Nutrition

Calories: 405kcal | Carbohydrates: 1g | Protein: 34g | Fat: 34g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 116mg | Sodium: 769mg | Potassium: 251mg | Fiber: 1g | Sugar: 1g | Vitamin A: 416IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 1mg

The post Buffalo Chicken Tray Bake appeared first on FatForWeightLoss.

Roasting the pumpkin first is my top tip to making this soup THE BEST Low Carb Pumpkin Soup ever… and butter… because let’s face it, it makes everything taste so good!

Dairy-Free Keto Pumpkin Soup

If you’re dairy-free you can, of course, use olive oil and it’s still super tasty.

How Much Pumpkin Can You Have On Keto?

This will depend a lot on your personal carb threshold, how many carbs you’ve also eaten on a particular day in combination with this recipe.

However, if you’re someone who eats two meals per day, and you are tracking net carbs, and your net card threshold is 20 grams per day, then this recipe will be PERFECT for you!

If you’re not sure what your personal macros are, or you’re not sure what the word macros means, then you can use my helpful macro calculator HERE

Tips For Making The Best Keto Pumpkin Soup

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Related Recipes

• Keto Coconut Chicken Noodle Soup
• Keto French Onion Soup
• Broccoli Cheese Soup with Proccuito – Easy Keto Broccoli Soup Recipe
• Keto Beef And Coconut Soup

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Keto Pumpkin Soup

There’s nothing more fitting for fall than agood pumpkin soup. This Super Simple Keto Pumpkin Soup is incrediblyflavoursome and just what we all need as the weather turns more chilly.

Course Dinner, Lunch, Main Dish, Side Dish, Soup

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Vegetarian

Keyword keto pumpkin soup, keto soup, pumpkin soup

Servings 5 cups

Calories 177kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 750 g pumpkin
• 1 small yellow onion diced (70g)
• 3 cloves garlic minced (12g)
• 1 tbsp extra virgin olive oil
• 2.5 tbsp butter ghee or more olive oil
• 1 tsp sea salt or to taste
• 1/3 tsp cracked black pepper or to taste
• 1.1 L chicken stock or veggie stock

Optional To Serve

• 1 tbsp heavy cream
• 1 tsp chilli flakes or to taste
• Pinch of cracked black pepper

Instructions

• Preheat the oven to 400F / 200°C / 180 fan.
• Chop the pumpkin in half and remove the seeds. Peel (you don’t need to if using Hokkaido or delicata) and chop into 2cm chunks. Place the pumpkin on a baking tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and a pinch of salt. Cook for 35 minutes util soft, turning once during cooking.
  
• Add the butter, ghee or more olive oil to a sauce pan. Fry the onions for 3 minutes on a medium heat until soft and translucent. Add the garlic for 30 seconds until fragrant.
  
• Add the pumpkin and stock to a saucepan and simmer for 20 minutes on a medium/ low heat. Use a blender like a Vitamix to blitz until smooth.
  
• Adjust the seasoning to taste and serve with an optional drizzle of cream, chilli flakes and more cracked black pepper.
  

Notes

Roast the pumpkin first.

You can of course just boil it in the stock, but trust me guys, It’s worth the extra time to roast it and it’s fuss-free.

Just pop in the oven and do something else whilst it’s cooking.

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Nutrition

Serving: 1Cup | Calories: 177kcal | Carbohydrates: 11g | Protein: 6g | Fat: 13g | Fiber: 0.7g | Net Carbs: 10.3g

The post Keto Pumpkin Soup appeared first on FatForWeightLoss.

Using Gelatin For Gut Health

You might be used to using gelatin in cooking, but you probably haven’t used it for gut health?

Gelatin powder is actually hydrolysed collagen and can have an impact on your skin health, sleep, and mental health as well. The beneficial aspect of gelatin comes mainly from its glycine content.

If you are a strict carnivore, or you eat plenty of meat and animal products, you will have high methionine levels which in turn, boost your homocysteine levels. High homocysteine levels are a risk factor for serious diseases like heart disease, stroke, mental illness, and fractures.

Consuming plenty of gelatin will help balance out your homocysteine levels because glycine is able to neutralise homocysteine.

Gelatin also has a healing effect on your gut health by restoring a healthy mucosal lining in the stomach and aiding in gastric acid secretion.

I won’t go on too much about the benefits of glycene here too much, but just know that if you’re having trouble with your skin, sleep, joints or mental health, gelatin is going to be able to help.

Best Keto Electrolyte Powder

I have tried many electrolyte powders, and there are many pros and cons to using certain brands. The biggest factors that you might be concerned about when it comes to a ketogenic diet is:

1. Is it low carb? (since carbs are a precious commodity on keto)
2. Is it affordable? (as you’ll likely be taking it daily)

There are a few different brands that I tend to recommend to my clients, plus there is a homemade version which you can make using ingredients you might already have:

Ultima Electrolytes

Pros – I haven’t used ultima for a long time, but in my short experience, the flavours taste amazing. They are sweetened with natural stevia, which is fantastic because it doesn’t contain sugar alcohols, and they come in single servings or big tubs, depending on your preference.

Cons – They aren’t cheap, and if you live in Australia, you’ll likely have to by them online (postage can add up).

Note: this post is not sponsored by Ultima, I’m just using their brand for this sugar free jello recipe since the flavours are so good!

Endura Low Carb Electrolytes

Pros – I used this electrolyte drink extensively whilst training for my keto marathon, and it was great! Most sports stores will have this in stock, so you’re saving on postage, and it tastes fantastic also. It’s about mid-range in terms of cost, so this could definitely be an advantage over Ultima.

Cons – They only have 2 flavours (to my knowledge), so you might get over that taste quite quickly.

Homemade Electrolytes

Recipe:

• 1 cup of water
• 1 tsp lemon juice (Limonoids have anti-cancer properties)
• 1 Tbsp Apple cider vinegar (for its beneficial effect on blood sugar levels)
• 1/4 tsp cream of Tatar (which is potassium)
• 1/4 tsp baking powder (which is mainly calcium)
• 1/2 tsp salt (sodium)
• Optional liquid stevia drops for sweetness

You will also need to supplement daily with magnesium if you chose this option.

Pros – This option is cheap and highly accessible. You probably have everything you need (maybe except for cream of Tatar), so you can start today. You have the option of dialling up or down certain micronutrients if necessary, so it’s a more custom friendly option.

Cons – It tastes really bad. There is no way around this, it won’t taste good. However, if you’re living life on the cheap side, this is your best option.

Other Keto Electrolytes

Here are some other electroytes which I have done research on, but never tried:

• Bulk Nutrients Carb Free & Sweetener Free Electrolytes (apparently tastes bad also, but I would expect it to taste similar to the homemade recipe)
• Aldi has an electrolyte supplement which is cheap, but it contains 2g of carbs per serve, so this may not be a great option for everyone
• Hydralyte also does an electrolyte supplement which you can easily get at coles and Woolworths, but again, contains 2-4g of carbs per serve I believe.

Why Use Electrolytes For Keto?

When you go keto, the body no longer stores as much glycogen (energy from carbohydrates), which reduces the amount of water the body can hold.

The downside of reducing your glycogen levels is that you might lose many important minerals when water weight is reduced. This means that you have to pay close attention to your electrolytes on a ketogenic diet.

Ensuring that you drink electrolytes on a regular basis can help ward off nasty side effects of being in ketosis such as headaches, muscle cramps, joint pain and lethargy (all typical symptomps of dehydration or mineral imbalances)

Read more about electrolytes here

Best Way To Get Electrolytes On Keto

Honestly, I love making this jelly recipe for meal prep, especially if I’m going through a weight loss phase. I used this jelly recipe a lot when I went from 25% body fat to 15% body fat this year.

It adds a small amount of protein to your macros, but since there is generally a lot of volume in the recipe, it’s a great way to fill up after dinner without eating more carbs or fats, which can be problematic in a weightloss phase.

If you’re interested in losing weight yourself, I would suggest you book a 15-minute consultation with me to discuss your specific circumstances.

As a nutritinal therapist, clinical weight loss practitioner and a gut health expert, if you’re having troubles, I certainly have the knowledge and experience to know exactly what you’re currently doing wrong, and how to fix it.

Loved This Recipe? Here are some similar recipes:

• Keto Coffee Jelly
• Keto Coffee Gummies
• Electrolytes on a Ketogenic Diet
• Keto Blueberry Smoothie

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Sugar Free Jelly

keto electrolyte powder

Course Dessert, Drinks

Cuisine American, Australian, egg free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword sugar free jello, sugar free jelly

Prep Time 5 minutes

Set time 6 hours

Total Time 6 hours 5 minutes

Servings 3 Servings

Calories 16kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 cup hot water
• 2 Tbsp gelatin powder
• 2 servings Ultima Electrolytes or any kind of flavoured electrolye powder
• 2 cup cold water

US Customary – Metric

Instructions

• Boil the kettle (or boil water in a saucepan). Pour the hot water into a heatproof mixing jug (glass is best) and add the gelatin powder. Stir until well combined, and no gelatin powder is visible
• Next, add the electrolyte powder and stir until the powder has fully dissolved thorughout the mixture.
• Pour in the remaining 2 cups of cold water and mix. Pour this mixture into 3 jars and set in the fridge for at least 6 hours (or overnight is best)
• Will keep for 2 weeks in the fridge.

Nutrition

Serving: 1.5cups | Calories: 16kcal | Protein: 4g | Sodium: 78mg | Potassium: 250mg | Vitamin C: 100mg | Calcium: 65mg

The post Sugar Free Jelly appeared first on FatForWeightLoss.