Zucchini Noodles with Sausage and Kale

This zucchini noodle recipe is keto friendly and packed with flavor!

Using a simple zucchini spiralizer or a vegetable julienne peeler, this meal just requires a few ingredients. You can adapt it any way that you want. Add sausage, tomatoes or more vegetables to make it a perfect fit for your family. 

INGREDIENTS

• 3 medium zucchini, spiralized
• 2 tablespoons extra virgin olive oil divided
• 3 cloves garlic, minced
• 1 ½ teaspoon red pepper flakes
• 1 pound sweet Italian ground sausage 
• 4 cups kale, chopped
• ½ cup parmesan cheese
• salt and pepper, to taste

INSTRUCTIONS 

Using your favorite vegetable spiralizer, turn your zucchini into noodles; set aside.

Heat 1 tablespoon of the olive oil in a deep skillet over medium high heat. Add garlic and red pepper flakes, sauté for 30 seconds or until fragrant. 

Add sausage to the pan, using a wooden spoon to break down meat into bite-sized pieces. 

Cook until cooked through and golden brown, about 7-9 minutes. 

Add kale to the pan and sauté until it starts to wilt and turn bright green, about 4-5 minutes, stirring frequently. 

Toss in remaining 1 tablespoon olive oil and zucchini noodles to the pan, sauté until zucchini is just cooked through, about 2-3 minutes. 

Right before removing from the heat, stir in the parmesan cheese and toss until melted. Check for seasoning then add salt or pepper to taste.

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Cheeseburger Stir Fry

Are you looking to cut out carbs but love burgers?

This recipe is for you! It’s packed with that burger flavor we all love minus the carbs!!

You can switch out the ground turkey for beef or even pork and feel free to add a drizzle of ketchup if you are not too worried about the carbs!

Ingredients

• 1 lb ground turkey 
• 1 tbsp olive oil
• 1 bag coleslaw salad bag 
• ½ cup diced onion
• 3 cloves garlic, minced 
• ½ cup diced dill pickles
• ¼ cup diced pickled jalapeños 
• 3 tbsp Dijon mustard or your favorite mustard 
• ¼ cup water
• ½ cup shredded cheddar cheese
• Salt & pepper 
• Fresh parsley for garnish 

Instructions

In a large skillet, heat the oil on medium heat.

Once hot, add the ground turkey and break it up to cook.

When turkey is no longer pink, add the garlic and onions, salt and pepper, and saute for 2 minutes.

Add the coleslaw bag, jalapeños and pickles. Put a lid on the skillet and let the coleslaw cook down for about 3 minutes – until cabbage is tender.

Once cooked down, stir in the mustard and water. Allow excess water to cook down, and if your mixture is really dry, add a tablespoon of water in.

Stir in the shredded cheese.

Garnish with parsley. 

Adapted from 

https://mealplanaddict.com/low-carb-cheeseburger-stir-fry/

Zucchini Quiche Minis

While these crustless low carb quiches are small, they offer big flavor, and they are a cinch to make.

I just started doing Weight Watchers so I’ve been trying to create low carb and low point meals. I was pleasantly surprised how delicious these turned out and they’re only one point each!

Ingredients 

• 2 small zucchini, finely chopped
• 1 large onion, finely chopped
• 1 garlic clove, minced
• 1 cup Parmesan cheese
• 6 large eggs or substitute with egg beaters
• ½ cup flour
• ¼ cup fresh basil, finely chopped
• 3 tablespoons Olive oil
• 2 teaspoon baking powder
• 1 teaspoon honey
• Salt and pepper 

Instructions 

Preheat the oven to 375°F. Coat two 24-hole nonstick mini muffin pans with cooking spray.

Combine all ingredients in a large bowl; spoon about 1 heaping tablespoon egg mixture into each prepared hole, making sure to stir mixture in bowl after filling each one.

Bake until bottoms are golden brown and quiche is cooked through, about 15 minutes. Remove pan from the oven and let quiche cool for a few minutes in pan; remove quiche to a wire rack to cool more (and repeat with remaining ingredients if necessary). 

Asian Cauliflower Bowl

Quick and easy, this Asian cauliflower rice bowl is made with ground turkey, veggies and liquid amino for a healthy, low carb meal.

Cauliflower rice for the win…again. I just love how it soaks up all the flavor and gives you that full feeling with less calories! Make them for lunch or dinner-they’re low carb, flavorful and nutritious!

Ingredients

• 1 pound ground Turkey 
• 3 cups riced cauliflower
• 2 cups mushrooms, sliced
• 1 cup green pepper, diced
• ½ onion, diced 
• 1 Tbsp minced ginger
• 3 cloves garlic, minced
• ½ tsp dried red pepper flakes
• 2 tbsp rice vinegar
• 3 Tbsp Liquid Aminos 
• 1 Tbsp sesame seed oil 
• 1 tsp ginger, minced

Instructions

In a large skillet, Add onion and green peppers to the skillet. Keep the skillet on medium heat, stirring often until the veggies are cooked to desired tenderness. Season with red pepper flakes, salt & pepper. Remove from the skillet. 

Add the ginger, garlic and cauliflower rice and rice vinegar to the same skillet. Stir and cook for about 5 minutes. Remove from the skillet. 

Swirl the sesame seed oil in the skillet, brown the turkey on medium heat, pour liquid aminos over as you cook the meat. Continue until cooked. 

Mix all ingredients together.

Taco Cauliflower Rice Casserole

The BEST Keto Taco Casserole is here!

This Keto Taco Casserole is loaded with cheesy taco goodness without any of the carbs. This low carb friendly dish really hits the spot.

I’m a big fan of casseroles because they allow for easy cleanup, and are great for meal prep. This keto taco casserole is sure to be a regular on your meal plan!

INGREDIENTS

• 1 tablespoons olive oil
• 6 cups cauliflower rice
• 2 cloves garlic minced
• ½ onion, chopped
• 1 1/2 lb ground beef
• homemade taco seasoning, two tablespoons store brought
• ¼ cup water
• 14 oz canned diced tomatoes
• 1 cup canned black beans drained and rinsed
• 1 cup shredded cheddar cheese
• 1 tbsp chopped cilantro leaves
• 2 limes sliced into wedges

HOMEMADE TACO SEASONING

• 1 tablespoons chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoon ground cumin
• 1 teaspoon table salt
• 1 teaspoon ground black pepper

INSTRUCTIONS

To make the homemade taco seasoning, add all ingredients to a small bowl and whisk until evenly mixed. Set aside. 

Add oil to a large pan or skillet and bring to medium-high heat. 

Add in cauliflower rice. 

Cook, stirring occasionally, until tender. Drain and place cauliflower into a bowl to set aside.

In the same pan, add garlic, onion, ground beef and bring to medium-high heat. 

Cook until ground beef has browned, crumbling the ground beef as you cook it. Drain out excess fat.

Sprinkle taco seasoning across ground beef. 

Stir in the black beans. 

Add ¼ cup water and diced tomatoes (including the liquid). Stir and cook on medium heat until everything is evenly mixed and the sauce has thickened.

Add the cauliflower rice back in and mix with the taco meat, cooking for a few minutes on medium heat. Drain any liquid from the pan. 

Add taco cauliflower rice into a 9 x 12 inch casserole pan. Sprinkle cheese across the surface. 

Bake in the oven at 350F for about 10 minutes or until the cheese is melted.

Garnish with cilantro. 

Serve with lime wedges.

Cabbage Roll Casserole

This Cabbage Roll Casserole Recipe makes dinner easy, delicious, and keto friendly. It’s the perfect all-in-one meal to satisfy any comfort food craving. Another great thing about this cabbage roll casserole is that it can be prepared the night before and then simply baked before serving. This makes it the perfect meal for guests and busy weeknights! 

Feel free to switch out the turkey for ground beef, cheddar instead of mozzarella or rice instead of cauliflower. This recipe can be customized to whatever you want! 

Ingredients

• 1 tablespoon Olive Oil
• 4 cloves Garlic (minced)
• 1 small yellow onion, chopped
• 1 pound Ground Turkey
• 1 pound Ground Mild Italian Turkey
• 1 ½ teaspoon Sea salt
• ½  teaspoon Black pepper
• ½ teaspoon Garlic powder
• 2 tablespoon Italian seasoning
• 1 medium head Cauliflower (riced; about 4 cups)
• 3/4 medium head Cabbage (chopped/shredded; about 6 cups)
• 3 cup Marinara sauce
• 3 cup Mozzarella cheese, shredded

Instructions

Heat the oil in a large saute pan over medium heat. Add the onion and garlic and cook for up to a minute, until fragrant.

Increase heat to medium-high. Add the ground meat. Season with seasonings.

Cook, breaking apart with a spatula, until browned, about 10 minutes. Drain if needed.

Meanwhile, preheat the oven to 350 degrees F.

In a 9×13 baking dish, stir together the rice cauliflower, and chopped cabbage. 

When the ground turkey is cooked through, stir in marinara sauce and pour over cabbage and cauliflower rice. Fold in 2 ½ cups cheese, save the remaining cheese for topping. 

Bake for about 30 minutes, until the cabbage is crisp-tender.

Top with shredded mozzarella. Continue baking for about 15 minutes, until the cheese is golden brown and the cabbage is completely cooked through.

Lemon Pepper Salmon

This baked lemon pepper salmon only takes 12 minutes in the oven before dinner is served! 

This baked lemon pepper salmon recipe is such a delicious and easy way to prepare salmon in the oven. It only takes 12 minutes at 400ºF to whip up this healthy dinner idea!

Salmon cooks up so fast, has a beautiful mild flavor without the fishy-ness, and is very easy to find at your local grocery store. You don’t need a whole lot of effort and time to make this salmon taste amazing.

Feel free to turn this into a one pan meal by adding some of your favorite veggies like broccoli, asparagus or even potatoes. 

INGREDIENTS

2 5-oz. salmon filets

1.5 teaspoons lemon pepper

salt, to taste

2 lemon, sliced into wheels

Lemon zest, for garnish

INSTRUCTIONS

First, preheat the oven to 400ºF.

Next, prepare salmon, by placing a double piece of paper towel on a large plate. Place salmon filets on top of the paper towel, skin-side down and then place another piece of paper towel on top. Use your hands to press the paper towel into the salmon in order to remove as much moisture as possible.

Next, prepare a baking sheet with foil and cooking spray.

Then place the salmon filets on top skin-side down.

Sprinkle on a generous amount of lemon pepper seasoning on top of each filet. And, season with salt to taste and place lemon wheels on top.

Bake at 400ºF for 12-14 minutes or until the salmon is cooked all the way through a

Roasted Veggie Salad

Roasted Vegetables – this is hands down my favorite way to cook vegetables. When you roast them it adds depth and delicious flavor, and they finish with the perfect texture. This has been one of my go-to dinners lately, just a bowl of roasted veggies with a piece of grilled protein like my grilled shrimp!  So good!

Another great thing about this recipe is that you can totally switch the other veggies with whatever you may have on hand, you can also use different seasonings based on what you like. 

You can roast just about any vegetable, using the same easy method – chop, drizzle with olive oil, season, toss and roast. Toss once or twice through baking.

INGREDIENTS

• 1 lb. zucchini, cut into quarters
• 1 pint cherry tomatoes
• 1 red onion, cut into quarters
• 3 cloves garlic, minced
• 2 tablespoons Olive oil
• 2 tablespoon honey
• 1 teaspoon Trader Joe’s Citrusy Garlic seasoning
• ½ teaspoon smoked paprika 
• Salt and Pepper

INSTRUCTIONS

Preheat the oven to 400 degrees.

Place vegetables in a large bowl, toss vegetables with the rest of the ingredients. 

Spread into an even layer on a rimmed 18 by 13-inch baking sheet lined with foil. 

Roast in the preheated oven for 15 minutes.

Remove and toss, return to the oven and roast 10 minutes longer.

Tangy & Sweet Grilled Shrimp

I love grilled shrimp… this is my go to marinate! 

It’s the perfect weeknight meal or poolside dish!

They are super quick, full of flavor, and so easy to whip up.  Everyone will absolutely love and devour them!!

Grilling shrimp is my favorite way to cook this very popular seafood. The grill gives them a fantastic smoky flavor and adds to the perfect tangy spices of the marinade. 

You can serve them on a platter by themselves, over buttery pasta, rice or my favorite roasted vegetables!

Don’t forget to grab a glass of Scout & Cellar Dove Hunt Dog Sauvignon Blanc!

INGREDIENTS

• 1 pound jumbo shrimp peeled and deveined
• 1/2 cup olive oil
• ½ cup honey
• 1/4 cup red wine vinegar
• 2 Tablespoons liquid aminos or soy sauce
• ¼ cup white wine such as Scout & Cellar Dove Hunt Dog Sauvignon Blanc
• 3 garlic cloves minced
• 1Tablespoon Italian seasoning
• ¼ teaspoon red pepper flakes
• 1 Tablespoon lemon juice
• Lemon zest
• Chopped parsley
• salt and pepper

INSTRUCTIONS

Mix all ingredients in a bowl & marinate for 20-30 minutes.

Save some marinate for brushing while grilling 

KETO Cheesy Broccoli & Chicken Casserole

This Keto Cheesy Broccoli & Chicken Casserole recipe is super easy to throw together. It’s rich, cheesy, and a quick dinner or make ahead weeknight meal!

I love making casserole at the beginning of the week so I can have them all week long for lunches. This keto friendly casserole is comforting and simple to make. It’s creamy, topped with cheese and filled with perfectly seasoned chicken and broccoli. You can have this casserole on your dinner table in under 30 minutes.

Ingredients

• 1 pound of Broccoli, cut into florets
• 1 pound boneless chicken, diced
• 2 cloves garlic, minced
• 1 medium onion, diced
• 1 cup Half and Half  or Heavy Cream
• 1 tablespoon of Dijon Mustard
• 1 teaspoon of Garlic Powder
• ½ teaspoon of Salt
• ¼ teaspoon of Pepper, ground
• 1/2 cup parmesan cheese
• 1 cup mozzarella cheese plus 1/2 cup more
• 1 cup Cheddar Cheese, shredded

Instructions

Preheat your oven to 350F.

Preheat oil in an oven safe skillet. Add diced chicken and cook it until golden brown.

Add broccoli florets, onion and garlic to the skillet and sauté.

In a medium sized bowl, combine cream, mozzarella and cheddar cheeses, mustard, and garlic and salt & pepper. Pour into the skillet, stir to combine. 

Top with the shredded parmesan cheese.

Bake in the oven for ten minutes, pull out of oven, sprinkle remaining mozzarella cheese and continue cooking for ten more minutes, until warmed through and the cheese has browned.

Serve immediately.