Cuisines American Asian Autoimmune Protocol (AIP) Beef Chicken Chinese Dairy-Free Filipino Fish French German Gluten-Free Grain-Free Greek Indian Italian Japanese Ketogenic Korean Low-Carb Meat Mediterranean Mexican No Bake Nut-Free Paleo Pork Shellfish Slow Cooker (Crock-Pot) Spanish Spicy Sugar-Free Thai Thanksgiving Vegan Vegetarian Courses Appetizer Appetizers Breads and Baked Goods Breakfast brunch Condiment Dessert Dinner Drinks Fruit Lunch Main Course Main Dish Salad Sauce Side Dish Snack Soup Vegetables Ingredients (12 oz) bags riced cauliflower, fresh or frozen (2 servings) of pork rinds, ground fine in a food processor (add a fourth egg if batter is too thick) 1 1/2 teaspoons SweetLeaf stevia drops more or less to taste 10oz bag of Birch Benders Keto Pancake Mix 3-cheese blend 6 drops of yellow natural food coloring 80/20 ground beef 85 percent dark chocolate 85% dark chocolate or 100 grams 85% dark chocolate 85/15 ground beef Additional non caloric flavoring or sweetener adobo seasoning blend Adobo seasoning Ahi tuna all natural orange food coloring all-natural jam or jelly divided all-purpose flour allspice almond butter or 32 grams almond butter almond extract almond flour almond meal almond milk almonds aluminum-free baking powder American cheese Anaheim chiles ancho chili powder anchovy fillets apple cider vinegar Apple juice concentrate apple apples, cored and sliced artichoke heart artichoke hearts artichokes arugula asafoetida asiago cheese asparagus avocado mayonnaise avocado oil avocado, sliced avocado avocados, ripened avocados, sliced avocados baby bok choy baby carrots baby corn baby kale baby spinach bacon ranch dressing Bacon Salt bacon bagel seasoning baking chocolate baking powder baking soda balsamic vinaigrette balsamic vinegar banana pepper rings banana peppers bananas basil leaves basil pesto basil bay leaf bay leaves bean dip beef bone broth beef broth beef chuck beef gelatin powder beef short ribs beef stock Belgian endive bell pepper bell peppers (any color) halved, seeded and ribs removed bell peppers berry liquid stevia besan Black and white sesame seeds black beans black olives black pepper black peppercorns black sesame seeds blackberries blueberries blueberry mixture reserved from filling boiling water bok choy bone broth boneless chicken breast boneless chicken breasts boneless pork butt boneless skinless chicken breast tenderloins boneless skinless chicken breast bones or carcass from whole organic chicken bourbon Boursin Garlic & Fine Herbs Light Boursin Garlic and Fine Herbs cheese Bragg’s Liquid Aminos or soy sauce broccoli florets or broccolini broccoli florets broccoli rabe broccoli brown rice brown sugar substitute brown sugar brown Swerve brussel sprouts Brussels sprouts buckwheat flour buffalo mozzarella or fresh mozzarella buffalo sauce buffalo wing sauce bulk pork sausage bulk sausage butter or ghee butter softened butter, melted butter, room temperature butter, unsalted butter buttermilk butternut squash cabbage cacao butter cacao nibs cacao powder cajun-style andouille sausage California avocados can mushroom Canadian bacon candied ginger canned coconut milk canned green chilies canned pumpkin canned tomato sauce cannellini beans canola oil cantaloupe melon capers caramel dip caramel flavored sugar-free syrup caramel liquid stevia caraway seeds cardamom carrot carrots cashew butter cashew milk cashew nuts cauliflower florets cauliflower rice cauliflower, cored and cut into florets cauliflower cayenne pepper powder cayenne pepper cayenne powder cayenne celery stalks celery cheddar cheese cheddar jack cheese cheese cherries, fresh and pitted cherry tomatoes chestnut flour chia seeds chicken bone broth chicken breast tenders chicken breast chicken breasts, cooked and shredded chicken breasts chicken broth chicken drumsticks chicken or salmon chicken stock chicken tenderloin chicken tenderloins Chicken Thighs chicken wingettes and drumettes chicken wings chicken chickpeas Chili Dawgs Jalapeno Seasoning chili flakes chili garlic sauce chili powder chipolte chiles chipotle chili powder chipotle pepper chives, minced chives chocolate buttercream frosting chocolate chips chocolate liquid stevia optional chocolate liquid stevia chocolate peanut butter powder chocolate vegan protein powder chocolate wafer crumbs Choczero Maple Pecan sweetener or sweetener of choice chopped cilantro chopped fresh chives chopped fresh parsley to top & garnish chopped fresh parsley chopped parsley chopped walnuts chorizo chunky salsa cider vinegar cilantro leaves cilantro cinnamon liquid stevia cinnamon stick cinnamon, ground cinnamon clam juice cloves club soda coarse salt coarse sea salt for topping cocoa butter cocoa powder coconut aminos or soy sauce coconut aminos coconut butter coconut chunks coconut flour 25g coconut flour or 30 grams coconut flour pie crust unbaked coconut flour coconut milk canned coconut milk coconut oil, melted coconut oil coconut shredded, unsweetened coconut coffee cooled coffee extract coffee flavored liqeuer coffee colby jack cheese cold coffee cold water collard greens condiments cooked shrimp cooking oil cooking sherry cooking spray coriander leaves coriander seed coriander seeds coriander sprigs coriander Cornish hens cornstarch Cotija cheese cottage cheese cracked pepper cranberries cranberry juice cream cheese (8 ounces), softened to room temperature cream cheese room temp cream cheese, softened to room temperature cream cheese, softened cream cheese cream of tartar cream creamy natural peanut butter creamy peanut butter creme fraiche or sour cream crispy bacon or pancetta crunchy peanut butter crushed pork rinds crushed red pepper flakes crushed red pepper, to taste crushed red pepper crushed tomatoes crystallized ginger crème fraîche cubanelle pepper cubanelle peppers cucumber cucumbers, peeled cumin seed cumin seeds cumin curds curry powder curry daikon radish dark beer dash ground black pepper date dates DaVinci syrup dehydrated onion Delicata squash diced onions diced rhubarb diced tomatoes with green chilies diced tomatoes diet lemon-lime soda Dijon mustard dill dried basil dried bay leaf dried dill dried lemon zest dried marjoram dried minced onion dried onion flakes dried oregano dried parsley dried pumpkin pie spice dried rosemary dried sage dried savory dried tarragon dried thyme dry bread crumbs dry cilantro dry minced onion flakes dry mustard dry white wine ears corn ears of corn egg substitute egg white protein powder egg white egg whites egg yolk egg yolks egg, beaten egg eggplant eggs poached eggs, beaten eggs, large eggs, room temperature eggs El Pato hot tomato sauce enchilada sauce English cucumber English cucumbers Enlightened Peanut Butter Fudge Keto ice cream erythritol sweetener erythritol-stevia blend sweetener erythritol escarole evaporated partly skimmed milk extra-virgin olive oil fat-free chicken broth fat-free cottage cheese fat-free cream cheese fat-free frozen whipped topping fat-free sour cream fennel seed fennel seeds fennel feta cheese filets mignons fire roasted salsa-style tomatoes fish sauce flaky sea salt for topping flank steak, thinly sliced flank steak flat leaf parsley leaves flat-leaf parsley flax meal flax seeds flax-chia-hemp mix flax/hemp/chia seeds flaxseed meal flaxseeds flour tortillas flour food coloring Frank's Red Hot fresh Ahi tuna fresh baby spinach fresh basil fresh broccoli, diced fresh Brussels sprouts fresh cilantro leaves fresh cilantro, chopped fresh cilantro fresh cranberries fresh dill fresh garlic fresh ginger, minced fresh ginger fresh goat cheese fresh jalapeno peppers fresh lemon juice fresh lemon peel fresh lime juice fresh lime fresh oregano fresh parsley, minced fresh parsley fresh raspberries fresh rosemary, minced fresh rosemary fresh sage, minced fresh sage fresh salsa fresh shrimp fresh spinach fresh strawberries fresh thyme leaves fresh thyme fresh, seasonal berries freshly grated Parmesan cheese freshly ground black pepper frozen blueberries frozen cauliflower frozen cranberries frozen raspberries frozen spinach leaves frozen spinach frying chicken frying oil full fat mayonnaise full-fat coconut milk G Hughes Sugar Free Ketchup garbanzo beans garlic aioli mayo garlic and herb cheese spread garlic and herb goat cheese garlic clove, minced garlic clove garlic cloves, minced garlic cloves garlic jack cheese garlic minced garlic oil garlic olive oil garlic powder garlic salt garlic gelatin or 2.5 tsps gelatin unflavored gelatin ghee ginger root or pinch of ground ginger ginger-green chilli paste ginger gingersnap crumbs glucomannan powder glucomannan gluten-free chicken meatballs gluten-free rolled oats goat cheese crumbles with basil and sun-dried tomatoes goat cheese golden Lakanto golden monkfruit 1:1 sugar substitute golden raisins Gourmet Garden Basil Stir-in Paste Gourmet Garden Garlic Stir-in Paste Gourmet Garden Parsley Stir-in Paste graham cracker crumbs granular Swerve granulated (white) sugar granulated sugar substitute granulated sweetener granulated Swerve grape seed oil grape tomatoes Grapefruit grapes grass fed ground beef grassfed gelatin grated fresh ginger grated parmesan cheese grated zest of 1 fresh lemon Greek feta Greek yogurt green beans green bell pepper green cabbage green chiles green chili peppers green chillies green curry paste green onion, chopped green onion green onions green pepper green tomato ground allspice ground almonds or 75 grams ground anise seed ground beef ground black pepper ground chicken ground cinnamon ground cloves ground coriander ground corriander ground cumin ground flaxseed ground ginger ground grass-fed beef ground lean beef ground lean turkey ground nutmeg ground oregano ground pepper, to taste ground pepper ground pork or beef ground pork ground sage ground sausage ground sirloin ground turkey breast ground turkey ground turmeric guacamole Haas avocados half and half halibut steaks Halloumi cheese ham handful of fresh cilantro haricots verts Hass avocado Hass avocados Havarti cheese hearts of romaine lettuce heavy cream (or sour cream works too!) heavy cream divided heavy cream heavy whipping cream powder heavy whipping cream hemp seeds herb goat cheese herbed goat cheese herbs de provence honey flavoring honey Horizon Butter Horizon Half and Half horseradish mustard hot sauce ice cubes ice, as needed ice iced water instant coffee granules instant coffee instant espresso Italian bread crumbs Italian cheese blend Italian chicken sausage Italian herbs seasoning Italian sausage, casings removed Italian seasoning Italian seasonings jack cheese jalapeno chiles jalapeno pepper jalapeno peppers jalapeno Jalapenos jicama Johnsonville Cheddar and Bacon Brats kalamata olives ketchup Keto Candy Girl Lemon Cookie & Cake Mix Keto Candy Girl Snickerdoodle Mix (excluding cinnamon/sugar mixture) kidney beans Knorr chicken boullion KNOW Better chocolate chips kosher pickles kosher salt Lakanto brown sugar sub or Swerve brown sugar sub lard large egg yolks large egg large eggs large peppers large purple onion large red bell pepper large shrimp shells large sweet potato lean ground beef lean ground pork lean turkey bacon lean turkey sausage leek leeks Legendary Foods Pecan Pie Flavored Almond Butter lemon (zest and juice) lemon extract lemon flavoring lemon juice lemon liquid stevia lemon monk fruit drops lemon peel lemon pepper seasoning lemon pepper lemon zest lemon lettuce light brown sugar light butter light coconut milk light cream cheese light cream light mayonnaise lightly flavored oil or melted butter Lily's chocolate chips (about 1 cup) Lily's chocolate chips Lily's Milk Chocolate lime juice or 1 packet True Lime lime juice lime or green lemon lime seltzer water lime wedges lime zest lime limes or 1/2 cup lime juice limes liquid coconut oil liquid egg white liquid monk fruit juice concentrate liquid smoke liquid stevia liquid vanilla Stevia Lolli's Lemon Drop Cookie Clusters Lolli's Gingerbread Cookie Clusters Low sodium stone ground mustard low-carb bread of choice low-carb brown sugar - made with inulin Low-Carb Cloud Bread Loaf Low-Carb English Muffins toasted low-carb noodles low-carb sugar substitute low-carb sweetener low-carb taco seasoning mix low-carb tomato sauce low-carb tortillas low-fat cottage cheese low-fat Greek-style yogurt low-fat plain Greek yogurt low-fat refried beans low-fat yogurt low-moisture part-skim shredded mozzarella low-sodium chicken broth low-sodium soy sauce lowfat buttermilk lupin flour (I use the Lupina brand) lupin flour macadamia nuts Mangoes maple extract maple syrup marinara sauce unsweetened marinara sauce marinara marjoram marsacapone cheese Masa Wraps mascarpone cheese or cream cheese mascarpone cheese matcha green tea powder matzo meal mayo mayonnaise MCT oil medium cucumbers medium lemons melted butter melted sugar-free chocolate chips Mexican blend cheese Mexican cheese Mexican oregano Meyer lemon juice mild banana pepper rings milk chocolate bar minced fresh cilantro or parsley for garnish minced garlic minced yellow onion mini muffin tin papers mini sweet peppers mint leaves mint Miracle Rice mixed baby salad greens such as mache molasses monk fruit concentrated powder monk fruit juice concentrate monk fruit juice liquid concentrate monk fruit liquid extract monk fruit sweetener Monkfruit or erythritol sweetener Monkfruit or erythritol sweetner Monterey Jack cheese Montreal steak seasoning mozzarella cheese, part skim, shredded mozzarella cheese, shredded & divided mozzarella cheese mozzarella shredded mozzarella Ms. Dash Seasoning mushrooms mushrooms sliced mustard powder mustard seed mustard seeds mustard natural butterscotch extract natural cranberry juice natural food coloring Natvia icing sugar Neufchatel cheese Neufchatel cream cheese nitrate-free paleo sausage no-sugar-added pizza sauce Non-stick cooking spray nonfat milk nutmeg nutritional yeast flakes nutritional yeast nuts, seeds, banana etc. oat bran hot cereal oat bran oat fiber oats of butter (8 tbsps), melted of one lime oil see notes below oil okra old-fashioned oats Olive Oil and Balsamic Vinegar Salad Dressing Olive oil spray olive oil-flavored cooking spray olive oil olives onion powder onion salt onion with skin onion, chopped onion, cut into wedges onion onions, minced onions optional topping: 2 cups whipped cream optional toppings: raw unsalted pumpkin seeds and sugar-free chocolate chips Optional toppings: sour cream, avocado salsa, cilantro Optional toppings: Sukrin Fiber Gold syrup and fresh raspberries optional: copper cup orange extract orange liqueur orange peel orange roughy filets orange zest, finely grated orange oranges oregano Original Chocolate Bar from Kiss My Keto, broken into small pieces Other optional add ins: low-carb sweetener, collagen powder, protein powder, nut butter, MCT oil our choice of seasonings package of cauliflower rice package of frozen vegetable mix Pancetta panko breadcrumbs paprika Parmesan cheese, grated Parmesan cheese Parmesan Parmigiano Reggiano Parmigiano-Reggiano cheese parsley flakes parsley, chopped parsley, fresh and minced Parsley parsnips part-skim mozzarella cheese pasta sauce peach peanut butter or nut butter of your choice peanut butter smooth peanut butter peanut flour peanuts, crushed peanuts pear pecan chips pecan halves pecan halves or walnuts pecan meal pecans, toasted and chopped pecans Pecorino-Romano or Parmesan cheese pepper jack cheese or Mexican blend Pepper Jack cheese pepper to taste pepper peppercorns peppermint extract peppermint liquid stevia peppermint stevia pepperoni slices pepperoni, diced pesto pickled red onion pie crust pinch of salt pinch salt pine nuts pineapple chunks pink salt pistachio nuts pistachios plain fat-free yogurt plain Greek yogurt plain low fat yogurt plain non-fat yogurt plain yogurt plum tomatoes poblano chile peppers poblano chile pork belly pork rind crumbs pork rinds, ground or crushed pork rinds, ground pork rinds pork roast pork shoulder pork tenderloin pork portobello mushroom caps poultry seasoning powdered erythritol or equivalent powdered erythritol powdered sugar substitute powdered swerve pre-baked low-carb coconut flour pie crust Preferred Keto Chocolate Collagen prosciutto protein isolate protein powder provolone cheese Psyillum fiber powder psyllium husk powder psyllium husk pumpkin pie spice pumpkin puree canned, not pie filling pumpkin puree pumpkin seeds pumpkin Pure lard pure stevia extract pure vanilla extract Pyure all purpose Pyure granulated or 2x sweetness sugar sub Pyure organic harmless hunny queso fresco Quest Nutrition Tortilla Style Nacho Cheese Protein Chips quick-cooking oats quinoa radicchio radishes Ranch dressing raw cacao powder raw cacao powder (or cocoa powder) raw cashews raw pecans raw peeled shrimp raw pumpkin seeds raw spaghetti squash raw unsalted sunflower seeds raw walnuts red apple red bell pepper, thinly sliced red bell pepper red bell peppers red cabbage, thinly sliced red chili red onion, finely diced red onion red onions red pepper flakes red pepper, julienned red pepper red peppers red potatoes red Spanish wine red wine vinegar red wine reduced fat cream cheese reduced sugar raspberry preserves reduced-fat biscuit mix reduced-fat sour cream reduced-sugar apricot preserves rhubarb rice vinegar Rice wine vinegar riced cauliflower ricotta cheese ricotta ripe avocado ripe tomatoes roast beef roasted chicken meat roasted garlic roasted red peppers, chopped roasted red peppers roasting chickens rolled oats Roma tomato Romaine lettuce romaine room temp rosemary rotisserie chicken russet potatoes sage salami Salmon filet salmon filets salmon fillet salmon fillets salsa verde Salsa salt and ground black pepper salt and pepper to taste salt and pepper salt to taste salt, divided salt, pepper, and garlic powder to taste salt salted almonds salted butter, chilled and cut into chunks salted butter, melted salted butter, softened salted butter sambal oelek chili paste Sambal Oelek or hot sauce sausage scallions sea salt, to taste sea salt seasame seeds seasoning salt seedless raisins seedless watermelon sesame flour ( I used Sukrin) 170 grams or blanched almond flour sesame flour sesame oil Sesame seeds Several sprigs fresh flat-leaf parsley shallot shallots sharp cheddar cheese, shredded sharp cheddar cheese sharp Cheddar sherry vinegar shirataki noodles shredded 4-cheese mix shredded carrots shredded cheddar cheese shredded cheddar jack cheese Shredded Cheddar shredded cheese shredded coconut shredded monteray jack and cheddar cheese blend shredded mozzarella cheese shredded mozzarella shrimp sirloin steak skim milk skinless chicken skirt steak sliced almonds sliced bananas sliced bell pepper sliced fresh strawberries sliced green onions sliced Havarti cheese sliced mushrooms, diced sliced strawberries slivered almonds small head of green cabbage small jalapeños small onion small yellow onion smoked gruyere smoked mozzarella smoked paprika smoked salmon smoked sea salt smooth almond butter snap peas softened salted butter solid coconut oil (about 6 tbsp) solid coconut oil sour cream sourdough bread crumbs Soy sauce spaghetti squash Spanish olives Spanish paprika spears asparagus spicy American cheese Spike spinach leaves spinach, fresh and chopped spinach Splenda or preferred sweetener Splenda SPLENDA® Naturals Stevia Sweetener SPLENDA® No Calorie Sweetener sprigs mint sprigs springs cilantro Sriracha, to taste sriracha steak such as flank, rib eye or sirloin very thinly sliced steak stevia and monk fruit blend stevia concentrated powder Stevia in the Raw stevia liquid extract Stevia packets stevia powder stevia sweetener Stevia stick butter cold stick salted butter, softened stick salted butter stone-ground mustard strawberries, sliced strawberries strawberry string cheese strips thick cut bacon strong cooled coffee sugar free chocolate syrup sugar free chocolate sugar free gelatin sugar free vanilla liquid syrup (Skinny Syrup, Torani's etc.) sugar substitute sugar-free breakfast sausage sugar-free buffalo wing sauce sugar-free candy canes crushed sugar-free candy canes sugar-free chocolate chips sugar-free chocolate hazelnut spread sugar-free dark chocolate sugar-free ketchup sugar-free Magic Shell sugar-free maple syrup sugar-free orange marmalade sugar-free pancake syrup sugar-free syrup sugar-free vanilla syrup sugar-free whipped cream optional sugar Sukrin Clear Fiber syrup Sukrin Fiber Syrup Sukrin Gold brown sugar alternative Sukrin Gold brown sugar substitute Sukrin Gold Fiber Syrup Sukrin Gold sun-dried tomatoes, chopped sun-dried tomatoes sunflower seed butter sunflower seeds unsalted, raw sunflower seeds sweet sausage sweetener SweetLeaf stevia drops SweetLeaf stevia or other sweetener to taste Swerve Brown Sugar Swerve Chocolate Cake Mix Swerve confectioner's sweetener Swerve confectioners or 120 grams Swerve confectioners sugar plus 2 tbsps Swerve Confectioners Swerve Granular Swerve granulated sweetener Swerve granulated Swerve sweetener confectioners Swerve sweetener Swerve sweetner, granular Swerve, brown Swerve, powdered Swerve Swiss chard (about 4 large stems and leaves) Swiss cheese Tabasco table salt taco seasoning tahini tamari coconut aminos Tamari tamarind soup mix tarragon tblsp olive oil tbs. heavy cream tequila thick cut bacon Thinster brand coconut cookie per popsicle thyme, chopped thyme tilapia fillet To serve 1200g coconut yogurt (100g per serve) tomatillos tomato basil sauce tomato paste tomato puree tomato sauce tomato tomatoes Toppings of choice but not included for nutrition info: tomato sauce, provolone or mozzarella cheese, pepperoni Toppings of choice Trader Joe's Everything but the Bagel Seasoning trout tsp. Vanilla extract tuna in oil, drained tuna turkey breast turkey turmeric powder turmeric turnip turnips unflavored gelatin unsalted almonds, chopped unsalted almonds unsalted butter, melted unsalted butter unsalted peanuts unsalted pumpkin seeds unsalted sunflower seeds unsweetened almond milk or milk unsweetened almond milk unsweetened applesauce unsweetened baking chocolate melted unsweetened cashew milk unsweetened cocoa powder unsweetened coconut flakes unsweetened coconut milk unsweetened coconut unsweetened dried cranberries unsweetened non-dairy yogurt unsweetened peanut butter powder or unsweetened peanut butter unsweetened shredded coconut unsweetened soy milk unsweetened vanilla almond milk unsweetened vanilla coconut milk vanilla (pure extract) vanilla bean vanilla essence vanilla extract, pure vanilla extract vanilla liquid stevia (regular can be substituted if you do not have vanilla) vanilla liquid stevia extract vanilla liquid stevia vanilla protein powder vanilla stevia drops vanilla whey protein powder vanilla vegetable broth vegetable oil vegetable scraps vegetable stock vegetable trimmings vinegar vodka Walden Farms sugar-free pancake syrup walnut flour walnut halves walnuts, chopped walnuts Wasabi paste water (optional as a thinning agent) water or chicken broth water to blend water wheat germ whey protein powder whipping cream white button mushrooms white cheddar cheese white cooking wine white Italian beans white mushrooms white pepper white sweet potato white vinegar whole almonds whole carrots whole coconut milk Whole Earth Stevia & Monk Fruit whole Peppadew spicy peppers whole wheat bread whole wheat flour whole wheat tortillas Wooden skewers Worcestershire sauce xantham gum xanthan gum Yacon syrup yellow bell pepper yellow curry powder yellow onion, sliced yellow onion yellow onions yellow onion thinly sliced yellow pepper, julienned yellow squash yellow summer squash yogurt young turkey zest and juice of one lemon Zevia mixer (ginger beer) zucchini noodles zucchini, shredded zucchini, spiralized into noodles zucchini “Sweet and Spicy Pecans” from Trader Joe’s