Sunday Sup: Chicken Bake

Anyone ever eaten a Chicken Bake from Costco? We all know there is nothing healthy in there. But man are they tasty.

I found this recipe over at Our Paleo Life.  They’ve been one of my fave go to Paleo sites for years. Apparently they went Keto a bit back but I didn’t notice until we went Keto. I  stumbled across this recipe for Cheesy Chicken Broccoli, but I didn’t like how fat heavy, low protein it was so I played with it and the end product – tasted like a Chicken Bake from Costco. Without further ado, I give you…..

The Keto Style Chicken Bake

Turn on your broiler and cook up some chicken thighs or pull apart a rotisserie chicken if you have one. You want 3 cups of cooked chicken, 1/2 inch chop.

Chop and cook 4 strips of bacon in a skillet.

While the meat is cooking:

Place 4 ounces of cream cheese, 2.5 oz cheddar cheese, and 1/2 c Paleo Chipotle Lime Mayo in a large bowl. You’ll need mixing room.

Quick before the bacon finishes, chop one small red onion, aim for 1 c chopped when done to match the macros I’ll give you at the bottom.

Turn over the thighs, probably. Fish out the bacon to drain on a paper towel.

Add the red onions and 1 tbsp minced garlic to the bacon grease pan. Stir occasionally, til soft and fragrant.

Add the onions, garlic, and bacon to your cheese/mayo bowl. Give it a minute for the warm stuff to work on your cream cheese, then start mixing. Add the chicken. Finally add 2.5 c riced broccoli (or Caulif).

When nicely combined evenly spread it into an 8×8 pan. No need to grease it.

Melt 2 tbsp butter and add that to 2 oz of pork rinds blended into dust. Makes a nice crumb topping. Spread evenly over the top.

Bake at 350 for 30 minutes. Heaven

for 1/9th the pan: 32.5 fat, 20.7 protein, 2.2 carb, 1 net carb.

Sunday Sup: Scallops

I cobbled together this meal earlier this week and it was madly tasty. I might have posted something similar before, who can remember.

Bacon Spinach Scallops

Cook 1/2 lb bacon in a large skillet over medium heat.

Start defrosting your scallops if frozen. (You know, colander with cold water running?)

Mince a shallot. Mince two garlic cloves (Or get out the premade equivalent.)I put this is a little glass bowl, ready and waiting.

Stir the bacon. Turn over the scallops in the colander.

Zest a lemon, juice two lemons, add 1/2 teaspoon red pepper flakes. I put this is a little glass bowl, ready and waiting.

Stir the bacon. Turn over the scallops in the colander.

Fish out the crispy bacon, set on paper towel to drain a bit.

Dry the scallops. Cook the scallops in bacon grease. Two minutes per side should have them opaque and slightly browned.

Remove scallops.

Add shallot and garlic to bacon grease pan. Stir round for a minute.

Add Lemon juice, etc mixture to pan, stir round and scrape up all the good bits on the bottom of the pan. Add 4 c baby spinach and stir to wilt, 1-2 minutes.

Add the scallops and bacon back and give everything a good mix.

This was too yummy for a picture to get taken but I do have macros for you….

1/4 the pan: 10.3 fat, 24 protein, 6.3 total carb, 4.3 net carbs.


Sunday Sup: Ranch Dressing

I know, right?

The hubs decided he wanted to go Keto when we returned from our January flight south for some sun. It’s been an interesting experience so far. It’s new for me, so I am following a lot of recipes and not really making my own yet.

For now, Sunday Sup will cease to be a weekly. I will post when I come up with something yummy and original. But the learning curve is steep.

In the mean time, drench your bacon wrapped meatloaf in this yummy ranch bastardization I made. The original is from The Keto Diet by Leann Vogel.

Whisk together:

1/2 c avocado mayo

1/4 c heavy cream

1 minced clove of garlic

1 tbsp fresh lemon juice

1/2 tbsp apple cider vinegar

two shakes of onion powder

three pinches of lemon salt (toss lemon rind in boring old salt and wait a few weeks. Delicioso!)

half tablespoon of dill pickle juice

and a shake of thyme

Yummy. Don’t keep it in the fridge longer than a week.


Sunday Sup: Chocolate Cheesecake Bites

Yup, a chocolate version was born. I changed my base recipe. Using this one as a starting point, I have made chocolate versions of these before as cookies so it was easy.

Chocolate Cheesecake Bites

Preheat to 350.

Mix 2 cups of almond flour, 1/2 c gluten free blend, 1/2 c unsweetened cocoa powder, 1/3 c maple syrup, and 1/4 c melted butter.

Press the dough into grease mini muffin tins.

Bake for 8 minutes.

Allow to cool fully. While you are waiting make the filling and caramel topping.

In a medium sauce pan combine 1 cup full fat coconut milk, 1 c coconut sugar, 1 tsp vanilla extract. Stir to combine. Bring to a boil and cook for 12 minutes. Reduce the heat to low and simmer for 5 more minutes or until the caramel coats the back of a spoon. (This is  practically straight from This recipe is heinously finicky. You really have to watch it like a hawk, stir frequently, be careful with your times. I’ve scorched this too often to count, but the results are so worth it when it turns out.

Mix cream cheese with maple syrup. I used 8 oz and a 1/4 c but I had a lot of mixture left over. I purposely didn’t make this too sweet. I wanted the cheese to come through.

Once everything is cooled, assemble your bites. Do not try to assemble these in the pan. Pop the crusts out first.

Fill with the cream cheese mixture to the top of the crust then use a spoon to make a slight depression. You want the caramel to run in, not out. LOL

Drizzle with caramel.



Sunday Sup: Apple Pie Cheesecake Bites

I promised the recipe for these back at December’s Kindness Challenge. And since then I have made a variant. See good things come to those who wait. Double down on the yummy goodness. Variant will be posted next week.

Apple Pie Cheesecake Bites

The idea for this came from Delish. But again, full of gluten and sugar and ick. My body deserves better, even when indulging. I found this recipe for Paleo snickerdoodles which I used as a base.

Into your food processor : 2 cups almond flour, 1/8th tsp baking soda, 2 shakes cinnamon, 1/4 c butter, 2 tbsp honey. Pulse into dough.

Grease a mini muffin tin. Press enough dough into each tin to give a thin crust. I filled 18 mini muffins.

Bake at 350 for 8 minutes.

You can sprinkle a touch of cinnamon and coconut sugar into the bottom of each cup when it comes out of the oven. Totally optional.

While the crusts cool:

Chop an apple and saute in butter, coconut sugar, and cinnamon. I like rich foods so I used like 3 tbsp of butter but just a shake of sugar and cinnamon. Saute until soft and lightly browned. Cool for a few minutes and then give it a run through with your immersion blender.

Mix cream cheese with maple syrup. I used 8 oz and a 1/4 c but I had a lot of mixture left over. I purposely didn’t make this too sweet. I wanted the cheese to come through.

When the crusts and apple are cool, build your cheesecakes. Do not try to assemble these in the pan, pop each crust out first.

Add cream cheese mixture reaching the top of the crusts. Add a spoonful of the apple mixture on top like a crown.



Sunday Sup: Roasted Zucchini Layers

I have no idea where the original for this came from. But I’ve been making it in one form or another for years. I have changed the amount of potato over the years. Originally I think the layers went potato, onion, potato, zucchini, etc but that’s way more starch than I like these days.

Zucchini Layers

Preheat your oven to 425.

Peel one medium russet potato. Thinly slice the potato, two zucchinis and one medium onion. Cut the onion in half first.

Layer, slightly over lapping, on a parchment papered sheet. Your call on the layers.

I do zucchini, onion, zucchini, potato, zucchini, etc. Top with dill Havarti cheese, shredded.

Baked 30-40 minutes, it depends on the thickness of your slices, until done. IMG_20171213_184029

Sunday Sup: Hash and donuts

Winter just calls for breakfast for dinner, don’t you think? And sometimes it’s so easy I can’t help but indulge.

Sweet Potato and Brussels Sprout Hash

Pre heat your oven to 425.

Peel Sweet Potatoes and chop into smallish (1/2 inch) cubes. How many? Well I did 4 small ones for my family of 3 and had two breakfasts worth extra.

Dice one medium red onion or half a large one.

Toss both veg onto a sheet covered with metal oil. Spray with olive oil and roast 20-25 minutes. Just shy of done.

Cook 1/2 pound of bacon cut unto 1 inch pieces. (Cook a full pound if you are making the donuts that follow.) Usually I do bacon in the oven but I want the fat for saute the Brussels Sprouts.


After you pull the bacon to drain on paper towels add a pound of shaved Brussels Sprouts to the pan and saute. After about five minutes, I pulled my oven veg and tossed those into the pan, added half the bacon back in, and sauteed on.

Serve warm with a fried egg or two on top.


Apple Bacon Donuts

The idea for these donuts came from a recipe at Delish. However, that recipe was gluten heavy, sugar bombed, and fried. I needed better. When I have an idea of what I want to do but I’m not quite sure on the specifics, I go to, every time, and I am never sorry.

Put 7 pitted dates in your food processor. Pulse until they form a ball. (If your dates are super dry you might soak them ten minutes in warm water first)

Add 1/2 c applesauce, 1/4 c melted butter, and 4 eggs. Blend til soupy.

Add 1/3 c gluten free flour blend, 1 tsp vanilla extract, 1/2 tsp baking powder, and a few shakes of cinnamon (unless your applesauce was already cinnamon).

Blend until batter.

Add half the cooked bacon from the hash.

Spoon into greased donuts pans. This made 11 donuts. (I know, right. 11?)

Bake at 350 for 12 minutes. They’ll look spongy and you’ll question if they are done but when you press it feels slightly firm and no batter sticks to your finger.

Cool in the pan but don’t let them linger too long. I find baked donuts stick, even if you greased, if you leave them in longer than a couple of hours.

Top with maple cream cheese frosting. (Cream cheese mixed with maple syrup. Your call on the sweetness factor. 4oz to 1/4 c gives a super “this is real frosting, holy cow feel”.)