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Keto Hot Breakfast Bar Recipes

Our hot breakfast bars were made to be the easiest and tasty low carb breakfast on the go! With only 4 ingredients, you'll prep a weeks worth of morning bliss, in less than 15 minutes! 

PB&J Hot Breakfast Bars

Ingredients You'll Need:

Mixing Instructions:

  • Add one package of Plain Hot Breakfast 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. Add peanut butter and crushed raspberries on top. 

Maple Chocolate Walnut Hot Breakfast Bars

Ingredients You'll Need:

Mixing Instructions:

  • Add one package of Maple Brown Sugar Hot Breakfast 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. 
  • Melt unsweetened Dark Chocolate in the microwave for 1-2 minutes. 
  • Stir and spread on the frozen hot breakfast mix.
  • Immediately add walnuts
  • Freeze for 10 more minutes. And store in freezer until consumed.
  • Elyse Mullins

Keto Shrimp & Grits

 

Ingredients You'll Need:

  • 1 Bag of Keto and Co Plain Hot Breakfast
  • 1 pound raw shrimp, peeled and de-veined
  • 4 egg
  • 1 tbsp oil/fat of your choice for shrimp -- if you have any leftover bacon fat, I highly recommend using!
  • 8 tbsp butter or coconut oil
  • 1/4 cup of grated white cheddar cheese
  • 1 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 tbsp chopped fresh parsley
  • 1 clove garlic, minced
  • 1 tsp cayenne pepper
  • 1 tsp chopped yellow onion.
  • salt and pepper to taste

Cooking Instructions:

  • Put 8 tbsp melted butter or coconut oil into a microwave safe bowl, then add 8 tbsp Plain Hot Breakfast Mix (in a medium bowl)
  • Add 4 cup water, stir
  • Microwave high 2-3 minutes, stir then let sit 1 minute
  • Wash and pat dry the peeled and de-veined shrimp.  In a large saucepan over medium heat, add oil of choice, onion and chopped garlic clove.  Allow onion and garlic to become fragrant, taking care not to burn.
  • Add shrimp, cooking for about 2 minutes on each side, until shrimp are pink and begin to curl.  Season with salt, pepper, cayenne and paprika.
  • Once Hot Breakfast is done, stir in cheese. Season with salt and pepper.
  • In a separate pan, Add 1 tbsp butter over medium heat.  Crack 4 eggs and cook for about 3 minutes, or until the whites are firm but yolk is runny.
  • Move the "grits" into a large serving bowl.  Top with shrimp, and then finish with fried eggs.  Season with salt and pepper and top with fresh parsley.  Serve and enjoy.

 

  • Elyse Mullins
Keto Vinaigrette Dressing with Olive Plus

Keto Vinaigrette Dressing with Olive Plus

Keto Vinaigrette Dressing with Olive Plus

Store bought salad dressings can be full of creepy, unwanted ingredients. They're often loaded with sugars, vegetable oils and artificial flavors that can are looking to sabotage your keto diet! But let's face it, a salad isn't a salad without a delicious dressing to dunk your veggies in so don't skip out! Make this fat-packed salad dressing for your next 

Ingredients You'll Need

Dressing:

  • ¼ cup avocado mayonnaise
  • 1 tbsp Dijon mustard
  • ¼ cup Olive Plus
  • 2 tbsp MCT oil
  • 2 cloves garlic
  • 2 tbsp fresh lemon juice
  • 2 tbsp freshly chopped herbs of choice (parsley, oregano, basil, chives, etc.)
  • salt and pepper to taste

Preparing Instructions:

  1. In a small bowl, whisk all ingredients for the dressing together. 
  2. Dress any salad or protein for a delicious keto meal!
  • Elyse Mullins
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:

Chicken:

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

Sauce:

  • 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

Other:

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.

Sauce:

  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

Assemble:

  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.

 Enjoy!

    • 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