Keto Chicken Alfredo Casserole with Broccoli

Keto Chicken Alfredo Casserole with Broccoli

Get Chicken, Broccoli, Alfredo back into your life with our low carb, ketogenic recipe!

Ingredients You'll Need:


  • 3.5 lbs chicken breast skinless and boneless
  • kosher salt
  • black pepper
  • Italian seasoning optional
  • tablespoons Olive Plus


  • 6 tbsp butter
  • 6 tbsp Olive Plus
  • 6 cloves garlic minced
  • 6 cups heavy cream
  • 1/2 teaspoon white pepper
  • 16 ounces mozzarella chopped or grated
  • 3/4 cup parmesan cheese grated
  • 1/4 cup dried parsley


Cooking Instructions:

  1. Season chicken with salt, pepper, and Italian seasonings. Fry in Olive Plus until cooked throughout. When cool to touch, dice into bite size pieces.


  1. In medium saucepan, melt butter and olive oil over medium low heat.

  2. Add the garlic cream, and pepper then bring mixture to a simmer, stirring often.

  3. Add the mozzarella and Parmesan cheese. Stir frequently. Remove from heat when sauce is thickened and smooth. (you may want to use a stick blender to break up the mozzarella cheese if needed).

Veggie Rices:

  1. In a medium sauce pan, add 2/3 cup of Keto and Co Broccoli Rice, 1 tbsp Olive Plus and 2 cups of water.
  2. Simmer uncovered until all water is absorbed (15-20 mins).
  3. Repeat steps 1 & 2 simultaneously with Keto and Co Cauliflower Rice


  1. In 11x15 inch casserole pan, combine broccoli, cauliflower, and diced chicken.

  2. Pour sauce over chicken vegetable mixture and mix in.

  3. Top casserole with sliced mozzarella.

  4. Bake at 350°F until cheese has browned, about 45-55 minutes.


    • Keto and Co
    Guide to Using Truly Zero Low Carb Sweeteners

    Guide to Using Truly Zero Low Carb Sweeteners

    Looking to swap out white sugar for a healthier sweetening option? Are you missing sweetness in your keto diet? If so, you've come to the right place!

    Truly Zero Sweeteners are truly zero carbs, zero calories and rate zero on the Glycemic Index. Unlike other low carb sweeteners, our products are free of dextrose, a common hidden ingredient that is chemically identical to glucose. Aka every keto-er's worst nightmare!

    We make our products in a variety of sweeteners because every tongue is different, therefore, one sweetener may taste more clean or bitter to you. Each 1/2 ounce (15 ml) bottle has the equivalent sweetness of 4 to 6 pounds (yes, pounds!) of sugar.  A little goes a long way.

    Each sweetener can be used to sweeten your morning coffee, homemade sauces, dressings, baking and more! Find recipes using zero carb sweeteners here.

    If you're ready to get some sweetness back into your keto life or knock out sugar for good, here's how to substitute our Truly Zero Sweeteners for white sugar:

    Truly Zero Liquid Monk Fruit:

    1/2 Cup Sugar= 1 tsp of Monk Fruit

    1 Individual Sugar Packet = 2-4 Drops of Monk Fruit

    Truly Zero Liquid Stevia:

    1/2 Cup Sugar= 1 tsp of Stevia

    1 Individual Sugar Packet= 2-4 Drops of Stevia

    Truly Zero Liquid Sucralose:

    Sucralose tends to have a cleaner taste on across a diverse set of taste buds. If you're unsure which sweetener your tongue favors, start with sucralose or grab all three and do a blind taste test with your fellow keto friends! 

    1/2 Cup Sugar= 1/2 tsp of Sucralose

    1 Individual Sugar Packet1-3 Drops of Sucralose

    Truly Zero Erythritol:

    The perfect substitute for white sugar. Since it has a nearly identical texture to white sugar, we recommend using Erythritol in baking 

    1 Cup Sugar= 1 and 1/3 Cup Erythritol

    1 Individual Sugar Packet= 1 and 1/2 tsp Erythritol


    • Keto and Co

    5 Mouthwatering Recipes Use Zero Carb Sweeteners

    1. Protein Pancakes with Maple Pecan Syrup

    Ingredients You'll Need: 

    Cooking Instructions: 

    1. Stir all ingredients except syrup in a medium bowl
    2. Melt butter in frying pan over medium heat
    3. Add a heaping spoonful of batter to pan and cook until bottom is firm and deep golden brown, approximately 1-2 minutes
    4. Flip pancake and cook other side, another approximately 1-2 minutes
    5. Repeat with remaining batter
    6. Garnish with butter and drizzle with Maple Pecan Syrup
    7. Enjoy!

    This makes a total of one serving. Each serving is 455 Calories, 29g Fat, 4.5g Net Carbs and 43g Protein.

    2. Yellow Southern Style BBQ Sauce


    Ingredients You'll Need:

    • 1 cup of Yellow Mustard
    • 10 Drops of Truly Zero Sucralose 
    • 3/4 cup Cider Vinegar
    • 2 tbs. Chili Powder
    • 1 tsp. Black Pepper
    • 1 tsp. White Pepper
    • 1/4 tsp. Cayenne Pepper
    • 1/2 tsp. Soy Sauce
    • 2 tsp. Butter
    • 1 tsp. Liquid Smoke Flavoring

     330 Calories, 35g Fat, 0 Carbs, 0 Fiber, 0 Net Carbs, 0g Protein

    Cooking Instructions:

    1. In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes.
    2. Stir in the soy sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely store in fridge overnight.

    3. Low-Carb, Keto-Friendly Caramel

    Low Carb Caramel

    Ingredients You'll Need:

    Cooking Instructions:

    1. Melt the butter in a small pan and let it cook until golden brown. This will give the caramel deeper flavor.
    2. Pour in heavy cream and stir until combined. Lower the heat and simmer for a minute.
    3. Add in sweetener of choice, we used erythritol. Let that dissolve for a minute. Add a pinch of salt as well. If you’d like to make salted caramel, add more salt.
    4. Let it cook until you see it getting thicker and stickier.
    5. If you see your butter and cream are separating, you can pour the mixture into a Nutribullet and blend to help them combine.
    6. Pour the caramel into a container, preferably glass, and continue to stir while it cools and thickens more to ensure your sauce is not two layered.
    7. To use right away, pour over your dessert of choice! You may also refrigerate the caramel for later use, but it will harden and will need to be soften to be pourable/dippable.

    This makes 4 servings. Each serving is 163 Calories, 17g Fats, .5g Carbs.

    4. Keto Lava Cake

    Keto lava cake

    Ingredients You'll Leave:

    • 2 tbps cocoa powder
    • 1-2 tbsp Truly Zero Erythritol 
    • 1 medium egg
    • 1 tbsp heavy cream
    • 1/2 tsp vanilla extract
    • 1/4 tsp baking powder
    • 1 pinch salt

    Cooking Instructions:

    • Preheat your oven, if you're using one, to 350°F. Combine your erythritol and cocoa powder and whisk to remove any clumps. This’ll make the consistency of our cake much smoother.
    • In a different bowl, beat your egg until a little fluffy. Since your lava cake is flourless, you need the aeration of the beaten egg to help coax the cake to rise.
    • Then add your egg, heavy cream and vanilla extract to the erythritol and cocoa mixture. Add your salt and baking powder as well.
    • Spray a little cooking oil into the mug, pour your batter in (ours are ceramic, you can also use ramekins) and put it to bake for about 10-15 minutes at 350° F.
    • As an alternative, you can also microwave your mug cake for about a minute. All microwaves are different, so once the minute is up, check up on your cake and if it’s still not solid but jiggly on top, put it back in for 10 second intervals until done.
    • Enjoy! 

    This makes 1 serving. Each serving is 173 Calories, 13g Fats,4g Net Carbs.

    5. White Chocolate Macadamia Ice Cream

    Ingredients You'll Need:

    Cooking Instructions:

    1. Place macadamia nuts in a food processor and run the food processor until a paste is formed, scraping down the sides as needed.
    2. In a small saucepan over low heat, melt the Caveman Coffee cacao butter.
    3. Add everything into a large bowl and immersion blend until well combined.
    4. Place in the freezer to become cold, about 1 hour.
    5. Add to ice cream machine and churn according to manufacturers directions.

    This makes 8 servings. Each serving is 384 Calories, 40g Fats, 4.3g Carbs, 2.5g Fiber, 1.8g Net Carbs, and 5.1g Protein

    • Keto and Co
    Cheesy Cauliflower Rice Recipe

    Cheesy Cauliflower Rice Recipe

    Looking for the perfect side to your steak? Or a bowl of keto comfort food on a cold, winter day? Then look no further than this cheesy, creamy, low carb cauliflower rice perfect for any occasion. In less than 15 minutes, you'll make keto-ers and non-keto-ers satisfied with each cheesy bite and you'll never miss rice again!
    • 1 Package of Keto and Co Dry Cauliflower Rice
    • 75 grams cheddar cheese chopped or shredded
    • 2 ounces cream cheese
    • 1/4 tsp garlic powder
    • 4 slices bacon cooked crisp and chopped
    • 1/4 tsp salt optional

    Cooking Instructions:

    1. In a large sauce pan, add contents of packages, 2 tbsp of olive oil and 2 cups of water.
    2. Bring water to gentle boil then reduce to low heat
    3. Simmer uncovered until all water is absorbed (15-20 mins)
    4. Cook bacon is a separate pan to desired crispiness 
    5. Add all the contents once cauliflower rice is done
    6. Enjoy!
    • Keto and Co
    Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

    Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

    Kristin Kirkpatrick, a dietitian always tries a diet before suggesting to her patients. As inquiries about a high fat, low carb diet became popular, she ditched the carbs and tried the keto diet for 30 days.

    The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates, and moderate amounts of protein.

    Her first week consisted of eggs, cheese, salads, avocados , tree nuts, green leafy vegetables and coconut chips for breakfast and snacks. And for dinner, wild salmon with broccoli, kale or spinach and skipped dessert all together.

    Due to the drastic change in carbs, she experienced the "Keto Flu" which can cause symptoms like drowsiness, sugar cravings, dizziness. Just when her husband was begging her to eat a carb to tame her irritability, she finally came out of the first week on top! She was feeling great and fully in ketosis.

    Before starting she feared that she wouldn't get the recommended amount of fat with taking in so many carbs. After her first few days she realized this fear was the easiest to manage.

    Her Challenges:


    1. Keeping protein under control 
    2. Bowel issues while transitioning from a high carb diet to a low-carb one
    3. Traveling while staying keto


    1. Used coconut oil, egg yolks and bacon in most recipes
    2. Upped her leafy green intake
    3. Stuck to jerky and pecans in the airport



    • Refraining from Halloween candy and feeling empowered after saying "no"
    • Lack of hunger
    • Weight loss despite high calorie consumption

    Kristin gives tips on how to start the keto diet. 

    Read the full Article to Today here.

    • Keto and Co

    Keto Sociological Research Plan and Methodology (2017)


    The ketogenic (“keto”) diet is a diet consisting of very low carbohydrates, moderate protein, and high fat. It is designed to result in nutritional ketosis, a state in which the body is burning fat as is its primary source of energy instead of glucose. Recent years have seen the ketogenic diet increase rapidly in popularity, due in large part to its efficacy in supporting weight loss. However, we believe there remains a gap between current ketogenic diet permeation and potential adoption. As proponents of the health benefits of the diet and producers of ultra-low carbohydrate foods, we seek to better understand and address the current barriers to adoption and long-term diet adherence.



    The purpose of this research is to gain a deep understanding of the ketogenic landscape in order to support five discrete objectives:

    1. Gather insight into the evolving composition of the ketogenic community, including overall number of people following the diet
    2. Understand barriers to awareness and adoption so that targeted education and information can be created and disseminated by a variety of players
    3. Generate a yardstick by which progress can be measured over time
    4. Identify where opportunities for new commercial solutions may exist so that a variety of players can solve them
    5. Foster collaboration among players in the market for the benefit of the broader community



    Prior to conducting this research, a review of existing ketogenic community research and literature was performed. Where feasible, question syntax from earlier research was duplicated here so that changes in trends, attitudes, and adherence could be measured over time.

    This research is to be be conducted as two independent surveys. The first survey (Ketogenic Prevalence) is to be performed utilizing general population sample to determine ketogenic diet awareness, propensity, and prevalence.

    The second survey (Ketogenic Community) is to be performed utilizing convenience sample of those who indicate some degree of familiarity with the ketogenic diet in order to examine barriers to diet consideration, barriers to adoption, and barriers to long term adherence. Based on initial responses, respondents in this survey will be refined into four subpopulations: Currents, Washouts, Would Not Considers, and Would Considers.

    1. Currents are identified as individuals who currently adhere to a ketogenic diet. Among currents, we asked questions aimed at understanding who these individuals are (demographic, psychographic), why they follow the diet, how much weight they have lost, why they started vs. continue the diet, what has been challenging about the diet, what would make the diet easier to follow, and whether they plan to adhere to the diet long term.
    2. Washouts are identified as individuals who have followed a ketogenic diet in the past but no longer do so currently. Among washouts, we asked questions aimed at understanding for how long they followed the diet and why they discontinued it.
    3. Would Considers are identified as individuals who have never attempted a ketogenic diet but who would consider following the diet based on a short description.  We ask them questions about what their barriers to getting started are or might be.
    4. Would Not Considers are identified as individuals who have never attempted a ketogenic diet but who would not consider following the diet based on a short description.  We ask this group questions attempting to elicit their prejudices against consideration.



    This research is to be conducted during the Summer of 2017.

    Data for the Ketogenic Prevalence survey is to be gathered using purchased general population sample from Google surveys. Respondents are to be limited to US only, 18+ with n >= 200. 

    Data for the Ketogenic Community survey is to be gathered using convenience sampling. Respondents are to be drawn from subreddits, Facebook affinity groups, participating company email lists, online forums, and influencer networks.  



    Results will be released during the KetoCon conference, September 1 - 3, 2017, and made available at that time on the Keto and Co. website ( Anonymized raw data will be made publicly available.



    Research will be conducted on an annual basis and longitudinal analysis will be included in future results.

    • Ted TIeken
    Klaviyo back in stock