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Is Gravy Keto-Friendly?

Is Gravy Keto-Friendly?

Is Thanksgiving gravy keto-friendly? It depends. A standard homemade gravy, like this recipe from Epicurious with flour and white wine, will give you about 7.8g net carbs per half-cup serving – and that’s before you add the mashed potatoes. Commercial gravy mixes can have even higher levels of carbs.

Why There are Carbs in Your Gravy

Most gravies are made out of three basic ingredients: a liquid stock, some kind of starch, and a fat. Conventional American Thanksgiving turkey gravy has turkey stock, fatty turkey drippings, and flour.

The carb-busting starch molecules are there because they swell and burst when they’re combined with water and heated, making your gravy thick luscious. Good cooks mix the starch with a fat like butter or turkey drippings before they mix it into the stock, into a mixture called a roux. The fat coats the starch molecules and keeps from bonding with each together in gooey lumps – and it tastes fantastic!

Without the starchy carbs, your gravy will be boiled-down stock with some fat added. That makes for a tasty pan sauce, but it will be thin, and it won’t stick to your meat and mashed cauliflower like real gravy. If you’re yearning for thick, luscious gravy to smother your plate, read on.

Keto Gravy Options

If you want to have keto-friendly gravy this Thanksgiving, you have two main options: you can can mix in a gum – we use xanthan gum – or you can add egg yolks, whichever floats your gravy boat.

Xanthan gum

Xanthan gum is a virtually carb-free fiber-based thickener available in the baking aisle in your local supermarket. It thickens liquids very effectively… and almost instantly. Pour xanthan gum in your gravy, and you can end up with a gummy blob in the middle of your new gravy soup.

There trick is to use a blender to whirl your xanthan gum quickly enough that it won’t congeal before it thickens your gravy. Start whirling your stock and fat, then add a tiny amount of xanthan gum – 3/8 teaspoon for 2 cups of liquid – and keep your blender whirling for at least 30 seconds after you’ve added the gum to mix it thoroughly. The gravy will turn a few shades paler as it thickens.


Keto Gravy

2 cups stock

2 TSP fat

3/8 TSP xanthan gum

Special equipment: counter top blender or immersion blender

-        Heat stock and fat to a simmer (180F). Do not overfill pot – leave some space for splashing.

-        Pour stock mixture into a blender with at least 3” head space OR put an immersion blender into the pot. Begin blending.

-        Sprinkle the xanthan gum in the mixture while the blender is running.

-        Continue to blend for 30 seconds after the xanthan gum is added. Gravy will thicken and become pale.

-        Serve immediately. Makes 4 1/2 cup servings.

Nutrition

Per 1/2 cup serving, prepared with generic commercial chicken broth and turkey fat.

Fat: 6.4 g

Protein: 1.6g

Carbs: 0.4g  

Net carbs: 0.4g

Calories: 65.9


The egg yolk alternative

Chances are you’ve already eaten an egg-thickened sauce. The Hollandaise sauce on your Eggs Benedict is egg yolks whipped with warm butter and lemon juice, while the Bearnaise sauce on your steak is egg yolks, butter, and white wine. Egg-thickened sauces are delicious, and contain keto-promoting quantities of fat, but they’re tricky.

The problem is that egg yolks cook and clump at fairly low temperatures – about 149-158F. To make a smooth, creamy, luscious sauce, you need to whisk the egg with the fat over low heat until they’re thoroughly combined in a mixture called an emulsion. Getting that step right is tricky for cooks, beginners and experienced. If you don’t do it right, you will end up with something resembling super-fatty egg drop soup, with clumps and shreds of egg yolk in broth instead of gravy.

If you’re game for egg-thickened gravy, you can try this gravy recipe from Food 24. But don’t say we didn’t warn you.
  • Keto and Co
Keto for Thanksgiving: Substitutes for Holiday Carbs

Keto for Thanksgiving: Substitutes for Holiday Carbs

Stay on your keto diet this Thanksgiving! This holiday is a challenge with all its keto-busting carb-loaded mashed potatoes, stuffing, mac and cheese, green bean casserole, pumpkin pie, pecan pie, apple pie… You could eat enough carbs for a month in one meal – but you don’t have to! Here’s how to stay on the keto diet this Thanksgiving.

Turkey

Turkey has no carbs, but it can be hard to get enough fat if you eat it alone. Opt for dark meat instead of white meat: a four-ounce portion of turkey thigh has 176 calories, with 10g fat and 21g protein, while four ounces of turkey breast has just 4g fat and 25g protein.

Stuffing

We live in a beautiful world – there are keto-friendly stuffing recipes! Here’s a tasty one with Good Dee’s Muffin Mix. Just add your favorite fat, sausage, nuts, and you’re ready to roll.

Gravy

You wouldn’t think it’s a problem – it’s meat juice! What can go wrong? – but most gravy is thickened with wheat flour or corn starch, and those hidden carbs can wreck your diet before you even begin to think about pie. Try out this keto-friendly gravy recipe.

Cranberry Sauce

Conventional cranberry sauce is loaded with sugar, and typically has 25g carbs or more per quarter-cup serving. If you want to eat something besides turkey on your keto T-day, you need an alternative.

Easy: Try this sugar-free raspberry compote instead of cranberries on your bird.

Intermediate: Make your own cranberry sauce with stevia or erythritol. If you don’t add sugar, this recipe from Ocean Spray clocks at 1.5g net carbs per quarter-cup serving (0g Fat, .1g protein, 2.2g carbs, 1.5g net carbs, 8.4 calories).

Keto FunkyMake a sour cream cranberry relish with stevia or erythritol to taste. We calculated that if you leave out the sugar, Mama Stamberg’s Cranberry Relish has 3.1 net carbs per quarter-cup serving (3g fat, .6g protein, 4g carbs, 42 calories). 

Green Bean Casserole

Opt out of the carb-heavy cream of mushroom soup and fried “onions” with this keto-safe Green Bean Casserole with cheddar cheese and bacon.

Mashed Potatoes

This one is easy. Mash riced cauliflower with cream, sour cream, or butter, or a mix of all three – or get your cheese on with these Cheesy Cauliflower Fauxtatoes.

Pie, Pie, and Pie

Want the flavors of Thanksgiving pie in a keto-friendly package? We have three options for you.

Pumpkin Spice Keto Cheesecake is a tasty low-carb keto classic with a crunchy almond flour crust and creamy cheese filling. 

Pecan Pie Fat Bombs – A frozen keto snack perfect for Thanksgiving dessert or snacking made with Legendary Foods Pecan Pie Almond Butter

Apple of My Pie Shake – a keto dessert made with a  Sated vanilla keto shake and Legendary Foods Apple Pie Almond & Cashew Nut Butter

Drinks

For festive beverages, we like Dry Farm WinesTheir wines have just 1g sugar per liter, have low sulfites, and taste delicious. If you’re looking for something alcohol-free, how about a 30 Second Keto-Friendly Pumpkin Spice Latte?

And as a bonus – here are tips on staying on your keto diet at a family Thanksgiving dinner.

Have a tasty keto Thanksgiving!

  • Elyse Mullins

6 Drinks & Snacks That Will Keep You Keto This Fourth of July

This Independence Day, you can celebrate AND still stay on your keto diet. From drinks to snacks, we've made sure your holiday weekend will be tasty and guilt free!

Berry Delicious Hot Breakfast Bars 

Ingredients You'll Need:

Mixing Instructions:

  • Add one package of Plain Hot Breakfast, your sweetener of choice and 11 tsbp of coconut oil into a medium mixing bowl. Stir evenly. Place parchment paper in a small tin and pour in contents on the pan. Place in freezer for at least 15 minutes. 
  • Top with crushed berries

Ham Roll Ups

Ingredients You'll Need:

  • 4 oz Plain cream cheese
  • 6 oz Ham (slices)
  • 1/2 cup Dill pickle spears
  • 3 medium Scallions (cut into 3 inch pieces)

Preparation Instruction: 

  • Spread 1 tablespoon of cream cheese on each slice of ham.
  • Place a pickle and scallion at one end of each ham slice and roll it up into a tube shape.
  • Cut each roll-up into 4 pieces. Secure with toothpicks, if desired.

Keto Friendly Mudslide

Keto friendly mudslide

Ingredients You'll Need:

  • One Large Scoop of Ketolent Chocolate
  • One Small Scoop of Keto Shake Oil
  • Kaluha (you'll only need a splash)
  • 1.5 oz unflavored  Vodka
  • 2 cups ice
  • 1/4 cup Sugar free chocolate syrup (we love ChocZero or melt down Lily's Dark Chocolate Chips).

Preparation Instructions:

  • Mix all ingredients into a blender with 1/2 cup of water. Blend until ice is crushed.
  • Take syrup or melted chocolate and put it on the inside of the glass.
  • Enjoy!

Mini Bun-less Cheeseburger Bites With Thousand Island Dressing 

Ingredients You'll Need:

Cheeseburger Bites:

  • 2 pounds ground beef
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 6 ounces uncured nitrate free bacon
  • 24 cherry tomatoes halved
  • 2 cups red leaf lettuce chopped
  • 8 ounces cheddar cheese cut into 48 pieces
  • optional: pickles

Thousand Island Dressing:

  • 1 clove garlic minced
  • 1 cup plain Greek yogurt
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons sugar free ketchup
  • 2 tablespoons chopped dill pickle
  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon pepper
  • 1/2 teaspoon Tabasco sauce

Cooking Instructions:

  • Preheat oven to 400 degrees.
  • Combine the first 5 ingredients together in a bowl.
  • Using about 1 tablespoon of the meat mixture, make 48 mini patties or meatballs.
  • Place them on a foil lined baking sheets and bake for 15 minutes.
  • Cool slightly to handle.
  • While the mini burgers are baking, cook the bacon in a skillet but remove before crisp. Drain on paper towel and break into 48 pieces.
  • To assemble burgers on toothpick start with a tomato half, pickle, bacon, lettuce, cheese and burger.

Keto Friendly Mojito

Ingredients You'll Need:

Mixing Instructions:

  • Using a muddler or other utensil, smash fresh mint leaves with lime and Stevia.
  • Fill glass with ice of preference.
  • Add vodka.
  • Finish off with club soda.
  • Garnish with a lime slice and mint.

Low Carb Cauliflower Hummus Recipe

Ingredients You'll Need:

  • 1 Package of Keto and Co Dry Riced Cauliflower
  • 2 Cups water
  • 2 Tbsp avocado or olive oil
  • 1/2 tsp salt
  • 3 whole garlic cloves
  • 1.5 Tbsp Tahini paste
  • 3 Tbsp lemon juice
  • 2 raw garlic cloves, crushed (in addition to above)
  • 3 Tbsp extra virgin olive oil
  • 3/4 tsp kosher salt
  • smoked paprika and extra olive oil for serving

Cooking Instructions:

  • In a large sauce pan, add contents of package, 2 tbsp olive oil, and 2 cups of water
  • Bring to gentle boil then reduce heat to low
  • Simmer uncovered until all water is absorbed (15-20 mins)
  • Put cauliflower mixture into blender or food processor with tahini paste, lemon juice, 2 raw garlic cloves, 3 tbsp olive oil and 3/4 tsp kosher salt. Blend until mostly smooth.
  • Serve with a drizzle of extra virgin olive oil and a sprinkle of paprika. 
  • Serve with celery sticks, raw radish chips or other veggies to dip with.
  • Elyse Mullins
Low Carb Cauliflower Hummus Recipe

Low Carb Cauliflower Hummus Recipe

 Make our Cauliflower Hummus and never miss the real thing again!

Ingredients You'll Need:

  • 1 Package of Keto and Co Dry Riced Cauliflower
  • 2 Cups water
  • 2 Tbsp avocado or olive oil
  • 1/2 tsp salt
  • 3 whole garlic cloves
  • 1.5 Tbsp Tahini paste
  • 3 Tbsp lemon juice
  • 2 raw garlic cloves, crushed (in addition to above)
  • 3 Tbsp extra virgin olive oil
  • 3/4 tsp kosher salt
  • smoked paprika and extra olive oil for serving

Cooking Instructions:

  • In a large sauce pan, add contents of package, 2 tbsp olive oil, and 2 cups of water
  • Bring to gentle boil then reduce heat to low
  • Simmer uncovered until all water is absorbed (15-20 mins)
  • Put cauliflower mixture into blender or food processor with tahini paste, lemon juice, 2 raw garlic cloves, 3 tbsp olive oil and 3/4 tsp kosher salt. Blend until mostly smooth.
  • Serve with a drizzle of extra virgin olive oil and a sprinkle of paprika. 
  • Serve with celery sticks, raw radish chips or other veggies to dip with.
  • Elyse Mullins
Keto Friendly Black Raspberry Overnight

Keto Friendly Black Raspberry Overnight "Oats"

Meal prepping for the week doesn't have to be hard. In less than 5 minutes, make a delicious, low carb breakfast on the go that will satisfy your hunger and your taste buds. You'll never miss oatmeal again!

Ingredients You'll Need:

Preparation Instructions

  • Mix 2 tbsp of Plain Hot Breakfast and 3 tablespoons of coconut milk
  • Crush a small handful of black raspberries and spread along the top
  • Garnish with unsweetened shredded coconut
  • Repeat if you'd like 2 make two servings (as pictured)

 

  • Elyse Mullins
Low Carb Chocolate Chip Brownie Cookies

Low Carb Chocolate Chip Brownie Cookies

Low carb dessert just got even more delicious. The combination of our fluffy low carb brownie mix with our versatile hot breakfast created the best thing since fat bombs.

Ingredients You'll Need:

Baking Instructions:

  • Mix 1 package of brownie mix, 1/2 cup of coconut oil, 1/2 cup of water and two eggs.
  • Spread on small baking pan
  • Bake for 15 minutes at 350 degrees
  • Let brownies cool for at least 15 minutes
  • Mix together 6 tbsp of Plain Hot Breakfast and 6 tbsp of coconut oil, spread on top of the brownies
  • Top with sugar free chocolate chips
  • Place in freezer for 10 minutes
  • Enjoy!
  • Elyse Mullins