Keto Recipe

Ebook

PERFECTKETO.COM
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Table of Contents
Breakfast
Perfect Keto Boosted Coffee 02
Avocado Egg Bowls 03
Easy Keto Oatmeal 04
Crispy Vanilla Protein Waffles 05
Quick and Easy Keto Egg Muffins 06

Lunch
Easy Keto Chicken Salad 08
Perfect Keto Egg Salad 09
Loaded Chicken Cobb With Peach Balsamic 10
Quick Keto Egg Roll in a Bowl 11

Dinner
Simple Keto Meatballs 13
Fathead Keto Pizza 14
Classic Keto Lasagna 15
Crispy Keto Fried Chicken 16

Soups, Stews, and Chili

Keto Bone Broth to Crush Inflammation 18
Keto French Onion Soup 19
Weeknight Keto Beef Stew 20
30-Minute Hearty Keto Chili 21

Sides
Low-Carb Cauliflower Mac and Cheese 23
Low-Carb Celeriac Keto Fries 24
Loaded Keto Coleslaw 25
Keto Creamed Spinach 26

Desserts
Chocolatey Nut Butter Chocolate Cups 28
Heavenly Keto Chocolate Mousse 29
Soft and Chewy Chocolate Chip Keto Cookie 30
Easy No-Churn Ice Cream 31
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Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Perfect Keto Boosted Coffee

Serving Size: 16 ounces
Total Time: 2 minutes

Avocado Egg Bowls

Serving Size: 1 Avocado
Total Time: 20 minutes

Easy Keto Oatmeal

Serving Size: 1
Total Time: 20 minutes

Crispy Vanilla Protein Waffles

Serving Size: 1 Waffle
Total Time: 10 minutes

Quick and Easy Keto Egg Muffins

Serving Size: 9 Egg Muffins
Total Time: 30 minutes

01
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Perfect Keto Boosted Coffee

Ingredients
• 2 cups freshly brewed hot Coffee
• 2 tablespoons Grass fed Butter
• 1 scoop Perfect Keto MCT Powder
• 1 teaspoon Ceylon Cinnamon

Instructions
1. Combine all of the ingredients in a blender.
2. Blend on low bringing the speed up to high
for 30 seconds or until frothy.
Category: 3. Serve, sip. Enjoy!
Keto Breakfast
Recipe Notes
Single-origin, light roast coffee is my preference.
Serving Size:
I find it less bitter & therefore better unsweetened.
16 ounces
I use a French press, which brews excellent,
smooth coffee.
Preparation Time:
2 minutes
Optional add-ins:
• Keto Collagen
Cook Time:
• Pinch of Himalayan Salt
-
• Maca Powder
• Stevia
Total Time:
2 minutes Variation
Use 2 scoops Chocolate Keto Collagen for a
Nutrition Facts Mocha Coffee!
Calories 280
Fat 31G
Carbohydrates 2.8G
Fiber 2.2G
Protein 1G

02
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Avocado Egg Bowls

Ingredients
• 1 Avocado, halved and the stone removed
• 1 tbsp Salted Butter
• 3 large free-range Eggs
• 3 rashers of Bacon, cut into small pieces
• Pinch of Salt and Black Pepper
Instructions
1. Scoop out most of the avocado flesh,
leaving about ½ inch around the avocado.
Category: 2. Place a large saucepan on a low heat and
Keto Breakfast add in the butter. While the butter is melting,
crack the eggs into a jug and beat them,
Serving Size: adding a pinch of salt and pepper.
1 Avocado 3. Add the bacon to one side of the pan and
let them fry for a couple of minutes on their
Preparation Time: own. Then add the eggs to the other side of
5 minutes the pan and stir regularly as they scramble.
The eggs and bacon should both be done 5
Cook Time: minutes after the eggs are added to the
15 minutes pan. If you find you eggs are done a little
before the bacon, remove the scrambled
Total Time: eggs from the pan and place in a bowl.
20 minutes 4. Mix the bacon pieces and scrambled eggs
together in a bowl, then spoon into the
Nutrition Facts avocado bowls and get to eatin’!
Serving Size 2 bowls
Calories 500
Sugar 1G
Fat 40G
Carbohydrates 11G
Fiber 8G
Protein 25G

03
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Easy Keto Oatmeal

Ingredients
• 1 cup Unsweetened Almond Milk
• ½ cup Hemp Hearts
• 1 tablespoon Flax Meal
• 1 tablespoon Chia Seeds
• 1 tablespoon Coconut Flakes
• 1 teaspoon Cinnamon
• 1 scoop Vanilla MCT Oil Powder ( or 1 tablespoon
Stevia and tablespoon Coconut Oil )

Category: Instructions
Keto Breakfast 1. Combine all of the ingredients in a small
saucepot, stir to combine.
Serving Size: 2. Bring to a simmer until thickened to your
1 liking, stir occasionally.
3. Serve and garnish with frozen berries.
Preparation Time:
5 minutes

Cook Time:
10 - 15 minutes

Total Time:
20 minutes

Nutrition Facts
Calories 584
Fat 44G
Carbohydrates 17G
Fiber 16G
Protein 31G

04
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Crispy Vanilla Protein Waffles

Ingredients
• 1 scoop Perfect Keto Vanilla Whey Protein
• 1 Egg
• ⅓ cup Unsweetened Almond Milk (or milk of
choice)
• ½ cup Almond Flour
• 1 teaspoon Baking Powder
• ½ teaspoon Baking Soda
• 1 tablespoon Stevia or Monk Fruit Sweetener
• Pinch of Salt
Category: • 2 tablespoons Grass-Fed Butter
Keto Breakfast
Instructions
Serving Size: 1. Preheat your waffle iron and generously
1 Waffle coat with nonstick spray or butter.
2. Add all ingredients to a large bowl and
Preparation Time: whisk well until smooth.
5 minutes 3. Let sit for 5 minutes.
4. Pour waffle batter onto heated waffle
Cook Time: maker and cook until golden brown and
5 minutes crisp on both sides.
Top with monk fruit maple syrup, coconut
Total Time: butter, coconut cream, or slather with
10 minutes Perfect Keto Nut Butter.

Nutrition Facts
Serving Size 1 Waffle
Calories 273
Fat 20G
Carbohydrates 5G
Net Carbs 4G
Fiber 1G
Protein 17G

05
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Quick n’ Easy Keto Egg Muffins

Ingredients
• 6 Eggs, whisked
• ½ cup Breakfast Sausage, cooked
• ¼ Red Onion, chopped
• 2 cups Spinach, chopped
• ½ Green Bell Pepper, chopped
• ½ cup Mushrooms, chopped
• ½ teaspoon Turmeric
• 1 scoop Perfect Keto MCT Oil Powder

Category: Instructions
Keto Breakfast 1. Preheat oven to 350°F and grease a muffin
pan and set aside.
Serving Size: 2. In a medium-sized bowl add all of the
9 Egg Muffins ingredients, stirring together until well
combined.
Preparation Time: 3. Grease a muffin pan with coconut oil and
5 minutes gently pour in the egg mixture.
4. Cook for 20 - 25 minutes, or until golden
Cook Time: brown.
20 - 25 minutes 5. Allow to cool and then enjoy.

Total Time:
30 minutes

Nutrition Facts
Serving Size 1 Egg Muffin
Calories 58
Fat 4G
Carbohydrates 1.5G
Protein 4.3G

06
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Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Easy Keto Chicken Salad

Serving Size: 6
Total Time: 1 hour , 30 minutes

Perfect Keto Egg Salad

Serving Size: 1 ½ Cups
Total Time: 10 minutes

Loaded Chicken Cobb

With Peach Balsamic
Serving Size: 2
Total Time: 35 minutes

Quick Keto Egg Roll in a Bowl

Serving Size: 4
Total Time: 15 minutes

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Easy Keto Chicken Salad

Ingredients
• 1.5 lb Chicken Breast
• 3 Ribs Celery, diced
• ½ cup Keto Mayo
• 2 teaspoon Brown Mustard
• ½ teaspoon Pink Himalayan Salt
• 2 tablespoon Fresh Dill, chopped
• ¼ cup chopped Pecans

Instructions
Category: 1. Preheat oven to 450°F and line baking sheet
Keto Lunch with parchment paper.
2. Bake chicken breast until cooked throughout,
Serving Size: about 15 minutes.
6 3. Remove chicken from oven and allow to
cool. After completely cooled, cut chicken
Preparation Time: into bite-sized pieces. *
1 hour , 15 minutes 4. In a large bowl, add chicken, celery, mayo,
brown mustard, and salt. Toss until chicken
Cook Time: is fully coated & ingredients are well-
15 minutes combined.
5. Cover the bowl with lid or plastic wrap and
Total Time: refrigerate until chilled, about 1-2 hours.
1 hour , 30 minutes 6. When ready to serve, add fresh dill and
chopped pecans and lightly toss. Serve
Nutrition Facts chilled and enjoy
Serving Size 1 Cup * Option to used pre-cooked rotisserie chicken.
Calories 279
Fat 19.4G
Carbohydrates 1.1G
Net Carbs 0.4G
Protein 24.8G

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Easy Keto Egg Salad

Ingredients
• 7 large whole Eggs (hard-boiled, peeled, finely
chopped)
• ½ cup Keto Mayo
• 1 teaspoon Lemon Juice
• 1 teaspoon Mustard
• ¼ cup Green Onions (thinly sliced)
• 2 stalks Celery (finely chopped)
• ½ teaspoon Salt
• ¼ teaspoon Pepper
Category:
Keto Lunch Instructions
1. Add all ingredients to a medium sized bowl
Serving Size: until thoroughly combined.
1 ½ Cups 2. Adjust seasoning as desired.
3. Refrigerate or serve immediately.
Preparation Time: 4. Garnish with extra green onions if desired.
-

Cook Time:
10 minutes

Total Time:
10 minutes

Nutrition Facts
Serving Size ¼ cup
Calories 217
Fat 22G
Carbohydrates 1G
Net Carbs 6.5G
Protein 7G

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Loaded Chicken Cobb with

Keto Peach Balsamic
Ingredients
Salad:
• 1 Organic Skinless Chicken Breast
• 3 Pastured Hard-Boiled Eggs, sliced
• 2 cups Romaine
• 2 cups Butter Lettuce
• ½ Avocado
• ¼ cup Red Onion, sliced
• ¼ cup Mozzarella Balls
Category: • 2-3 Tomatoes
Keto Lunch • Optional: Black Sesame Seeds

Serving Size: Dressing:

2 • 2 tablespoons Olive Oil
• 1 tablespoon Balsamic Vinegar
Preparation Time: • 1 scoop Perfect Keto Peach Exogenous
5 minutes Ketone Base
• Salt and Black Pepper to taste
Cook Time:
Instructions
30 minutes
1. Preheat the oven to 375°F.
2. On a baking sheet lined with parchment
Total Time:
paper, add the chicken breast and sprinkle
35 minutes
with salt and pepper.
3. Bake for 25 - 30 minutes, or until chicken
Nutrition Facts reaches an internal temp of 165°F.
Serving Size 1 4. On two plates, equally distribute the lettuces,
Calories 573 red onion, tomatoes, mozzarella balls, eggs,
Fat 31.6G and chicken.
Carbohydrates 11.5G
5. Sprinkle optional sesame seeds.
Fiber 5G
6. In a small bowl, mix together the contents
Protein 61G
of the dressing and pour the dressing over
the salad.

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Quick Keto Egg Roll in a Bowl

Ingredients
• 1 tablespoon Coconut Oil, Butter, or Ghee
• 1 small sliced Onion
• 2 cloves Garlic (finely minced)
• 4 cups Cabbage Slaw
• 1 teaspoon Salt
• ¼ teaspoon Pepper
• ½ teaspoon Chili Paste
• ¼ cup Gluten-Free Soy Sauce or Coconut Aminos
• 4 cooked Chicken Breasts (shredded)
Category: • ½ tablespoon Sesame Seeds
Keto Lunch • ¼ cup Green Onion

Serving Size: Instructions

4 1. Heat a large wok or pan under medium
heat. Add coconut oil, onions, and garlic.
Preparation Time: Cook for 2 - 3 minutes.
5 minutes 2. Add cabbage slaw, cooked chicken, salt,
pepper, chili paste, and soy sauce. Cook for
Cook Time: 5 - 6 minutes until veggies are softened.
10 minutes 3. Re-adjust seasoning as desired. Top with
sesame seeds and chopped green onion.
Total Time:
15 minutes

Nutrition Facts
Serving Size 1 cup
Calories 163
Fat 7G
Carbohydrates
Net Carbs 3G
Protein 23G

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Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Simple Keto Meatballs

Serving Size: 8 - 10 Meatballs
Total Time: 25 minutes

Fathead Keto Pizza

Serving Size: 8
Total Time: 30 minutes

Classic Keto Lasagna

Serving Size: 6
Total Time: 55 minutes

Crispy Keto Fried Chicken

Serving Size: 6 Pieces
Total Time: 55 minutes

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Simple Keto Meatballs

Ingredients
• 1 lb. Ground Beef
• 1 large Egg
• ½ cup Grated Parmesan
• ½ cup Shredded Mozzarella
• 1 tablespoon Minced Garlic
• 1 teaspoon Black Pepper
• ½ teaspoon Salt
Instructions
Category: 1. Preheat oven to 400°F. Line baking sheet
Keto Dinner with parchment paper.
2. In a mixing bowl, using hands, combine all
Serving Size: ingredients and knead together until
8 - 10 Meatballs well-incorporated.
3. Form mixture into equal-sized meatballs and
Preparation Time: place on a prepared baking sheet.
5 minutes 4. Bake for 18 - 20 minutes.
5. Allow to cool slightly and serve warm.
Cook Time:
20 minutes

Total Time:
25 minutes

Nutrition Facts
Serving Size 1 Meatball
Calories 153
Fat 10.9G
Carbohydrates 0.9G
Net Carbs 0.7G
Protein 12.2G

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Fathead Keto Pizza

Ingredients
Crust:
• 2 cups Mozzarella Cheese
• 3 tablespoons Cream Cheese, softened
• 1 Egg
• ¾ cup Almond Flour
• 2 teaspoons Psyllium Husk
• 1 tablespoon Italian Seasoning
• ½ teaspoon Salt

Sauce:
• ⅓ cup No-Salt-Added Tomato Sauce
Category: • ¹⁄₁₆ tsp Salt
Keto Dinner • ⅛ teaspoon Red Pepper Flakes
• ¼ teaspoon Italian Seasoning
Serving Size: • ⅛ teaspoon Black Pepper
8 • 12 slices Pepperoni
• ¾ cup Mozzarella

Preparation Time: Instructions

10 minutes 1. Preheat oven to 400°F and line baking sheet with
parchment paper.
Cook Time: 2. In a microwave-safe bowl, melt mozzarella in 30 -
second increments until fully melted, stirring to
20 minutes
avoid burning.
3. Add all crust ingredients to the bowl of mozzarella
Total Time:
and, using hands, knead together until fully
30 minutes combined. Roll dough into a ball and flatten into ¼
inch circle on a prepared baking sheet.
Nutrition Facts 4. Bake for 10 minutes, remove from oven, flip, and
bake for another 2 minutes.
Serving Size 1 Slice
5. While crust is baking, in a small bowl, mix the
Calories 202
tomato sauce with the salt, red pepper flakes,
Fat 14G Italian seasoning, and black pepper.
Carbohydrates 5.2G 6. Remove crust from oven and top with sauce,
Net Carbs 3.3G cheese, and pepperoni.
Protein 15.1G 7. Return pizza to oven and bake for 5 - 7 minutes.
8. Remove from oven, allow to cool for 5 - 10 minutes,
cut, serve, and enjoy!

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Classic Keto Lasagna

Ingredients
• 1 tablespoon Butter, Ghee, Coconut Oil, or Lard
• ½ lb Spicy Italian Sausage or Sweet Italian Sausage
• 15oz Ricotta Cheese
• 2 tablespoons Coconut Flour
• Medium - High Large Whole Egg
• 1 ½ teaspoon Salt
• ½ teaspoon Pepper
• 1 teaspoon Garlic Powder
• 1 - 2 large Clove Garlic (finely chopped)
• 1 ½ cup Mozzarella Cheese
• ⅓ cup Parmesan Cheese
• 4 large Zucchini’s (sliced long ways to ¼” pieces)
Category: • 16oz Rao’s Marinara Sauce
• 1 tablespoon Mixed Italian Herb Seasoning
Keto Dinner
• ¼ to ½ teaspoon Red Pepper Flake (depending on how
spicy you want this dish)
Serving Size: • ¼ cup Basil
6 Instructions
1. Slice the zucchini then sprinkle generously with sea salt.
Preparation Time: Place your salted zucchini on a paper towel for 30 minutes.
Once 30 minutes is up, wring the zucchini noodles with a
10 minutes paper towel one last time to extract any moisture.
2. Heat 1 tablespoon of butter or fat of choice in a large
Cook Time: skillet over medium-high heat. Crumble and brown
Italian sausage. Remove from heat and let cool.
45 minutes
3. Preheat oven to 375°F and coat a 9×9 baking dish with
cooking spray or butter.
Total Time: 4. Add ricotta cheese, 1 cup of mozzarella cheese, 2
55 minutes tablespoons of parmesan cheese, 1 egg, coconut flour,
salt, garlic, garlic powder, and pepper to a small bowl and
mix until smooth. Set aside. Add Italian seasoning and
Nutrition Facts red pepper flakes to a jar of marinara, stir well. Set aside.
5. Add a layer of sliced zucchini to the bottom of the
Calories 364 greased dish. Spread ¼ cup of cheese mixture over
Fat 21G zucchini, sprinkle with ¼ of the Italian sausage and then
Carbohydrates 12G add a layer of sauce. Repeat process 3 - 4 times until
ingredients are all gone, ending with a layer of sauce.
Protein 32G Add remaining mozzarella cheese and sprinkle with
remaining parmesan cheese.
6.. Cover with foil and bake for 30 minutes. Remove foil and
bake for an additional 15 minutes until golden brown.
Remove from oven and let sit for 5 - 10 minutes before
serving. Sprinkle with fresh basil if desired.

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Crispy Keto Fried Chicken

Ingredients
• 6 Boneless Chicken Thighs
• 4 oz crushed Pork Rinds
• 2 teaspoons Ground Thyme
• 2 teaspoons Salt
• 1 ½ teaspoon Paprika
• 1 teaspoon Garlic Powder or 1 tablespoon crushed Fresh Garlic
• ¼ teaspoon Ground Cayenne Pepper
• ¼ teaspoon Black Pepper
• 1 Egg
• ¼ cup Mayonnaise
• 2 tablespoons Hot Sauce
Category: • 1 tablespoons Mustard

Keto Dinner Instructions

1. Preheat oven to 425°F and line baking sheet with parchment
paper or aluminum foil and place baking rack on top.
Serving Size:
2. Using paper towels, pat each piece of chicken dry. Set aside.
6 Pieces
3. In a small mixing bowl, combine dry ingredients. Whisk
together until fully incorporated. Transfer half of dry
Preparation Time: ingredients to a shallow dish.
15 minutes 4. In a separate bowl, mix together egg, mayonnaise, hot
sauce, and mustard.
Cook Time: 5. Dip one chicken thigh at a time into egg wash then into
40 minutes dry ingredients, flipping over multiple times to fully
cover chicken in breading mixture.
6. Transfer breaded chicken to the baking rack on a
Total Time: prepared baking sheet. Continue breading remaining
55 minutes chicken thighs.
7. Place chicken on the baking and bake until internal
temperature reaches 165°F, about 35 - 40 minutes,
Nutrition Facts
depending on the thickness of the chicken thigh. Allow
Serving Size 1 Piece them to cool slightly before serving.
Calories 372 Recipe Notes
Fat 23G If you don’t have pork rinds handy, don’t worry! You can also
Carbohydrates 0.9G use almond flour, almond meal, or even coconut flour. If
Net Carbs 0.6G your supermarket is out of chicken thighs, sub chicken
breast instead.
Protein 41.2G
You can also use this recipe in an air fryer or deep fryer with a
heart-friendly, keto-friendly oil like lard, tallow, or duck fat.

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Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Keto Herbed Bone Broth

Serving Size: 12
Total Time: 24 hours

Keto French Onion Soup

Serving Size: 4 Cups
Total Time: 25 minutes

Weeknight Keto Beef Stew

Serving Size: 5 - 6 Cups
Total Time: 50 minutes

30-Minute Hearty Keto Chili

Serving Size: 5 Cups
Total Time: 30 minutes

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Keto Herbed Bone Broth

Ingredients
• 3 Pastured Chicken Carcasses
(or 4 lbs Pastured Animal Bones)
• 10 cups of Filtered Water
• 2 tablespoons Peppercorns
• 1 Lemon
• 3 teaspoons Turmeric
• 1 teaspoon Salt
• 2 tablespoons Apple Cider Vinegar
• 3 Bay Leaves
Category:
Soups and Stews Instructions
1. Pre-heat oven to 400°F. Place bones on a
Serving Size: sheet pan and sprinkle with salt. Roast for
12 45 minutes.
2. Next, transfer them to the bowl of your slow
Preparation Time: cooker (or electric pressure cooker).
1 hour 3. Add in the peppercorns, bay leaves, apple
cider vinegar, and water.
Cook Time: 4. Cook on low for 24 - 48 hours.
23 hours 5. *For pressure cooking, cook on high for 2
hours, then change the pressure cooker
Total Time: function to slow cook and cook on low for 12
24 hours hours.
6. When done, place a fine-mesh sieve or
strainer over a large bowl or pitcher.
Nutrition Facts Carefully strain the broth.
Serving Size 1 Cup 7. Discard the bones, bay leaves, & peppercorns.
Calories 70 8. Distribute the broth between three mason
Sugar 0G jars, about 2 cups each.
Fat 4G 9. Mix in 1 tsp of turmeric to each jar and add 1
Carbohydrates 1G - 2 slices of lemon.
Protein 6G 10. Store in the fridge for up to 5 days.
11. To heat, gently simmer stovetop with a
lemon slice.

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Keto French Onion Soup

Ingredients
• ½ cup Butter
• 4 Medium Onions
• 3 Garlic Cloves
• 1 teaspoon Fresh Thyme (finely chopped)
• 4 cups Beef Bone Broth
• ¼ to ½ teaspoon Xanthan Gum
• 8oz grated Gruyere Cheese
• 1 Bay Leaf
• Black Pepper (optional*)
Category:
Soup Instructions
1. Melt butter in a large stockpot over
Serving Size: medium-high heat. Add the onions, garlic,
4 Cups bay leaves, thyme, and salt and pepper and
cook until the onions are caramelized
Preparation Time: (about 15 minutes). Discard bay leaf. Reduce
- heat down to medium-low. Add the beef
broth and ¼ teaspoon of xanthan gum,
Cook Time: bring the soup back to a simmer and cook
25 minutes for 10 minutes. Add more xanthan gum for
thicker soup if desired, adding only a pinch
Total Time: at a time.
25 minutes 2. Portion soup into bowls. Before serving,
sprinkle each bowl with grated cheese.
Broil until golden brown and bubbly.
Nutrition Facts
3. For a more traditional French onion soup
Serving Size 1 Cup
recipe, use a slice of prebaked 4 - Ingredient
Calories 543
Keto Almond Bread in your soup. Toast
Fat 46G
bread well, add to soup, then sprinkle with
Carbohydrates 8G
grated cheese, and broil.
Net Carbs 7G
Fiber 1G
Protein 23G

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Weeknight Keto Beef Stew

Ingredients
• 1 lb Grass - Fed Stew Meat
• 1 tablespoon Butter
• 4 tablespoons Tomato Paste
• 1 cup Baby Carrots
• 4 stalks Celery (roughly chopped)
• 1 Large Onion (sliced)
• 4 cloves Garlic (roughly chopped)
• 1 lb Radishes (cut in half)
• 6 cups Beef Bone Broth
Category: • 2 teaspoons Salt
Stew • ½ teaspoon Pepper
• ¼ teaspoon Xanthan Gum
Serving Size:
5 - 6 Cups Instructions
1. Press SAUTE function +10 minutes on Instant
Preparation Time: Pot. Melt butter. Add meat and brown for 3 -
- 4 minutes. It's best to brown meat in a few
small batches to get the best color. Stir in
Cook Time: vegetables and batches of meat that were
50 minutes previously browned. Stir in tomato paste.
2. Add broth, salt, pepper, and xanthan gum to
Total Time: the pot. Stir well to combine ingredients.
50 minutes Turn Instant Pot OFF, then press STEW
function +40 minutes.
3. When the timer goes off, manually release
Nutrition Facts
steam. Sprinkle and stir in very small amounts
Serving Size 1 Cup
of xanthan gum to desired consistency.
Calories 275
Garnish with fresh parsley to serve if desired.
Fat 16G
4. If you don’t have an Instant Pot -- have no
Carbohydrates 9G
fear, you can do this in a slow cooker as
Net Carbs 6G
well. Simply add all the ingredients into the
Fiber 3G
slow cooker, stirring until well-combined,
Protein 24G
and then cook on low for 8 hours.

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30 Minute Hearty Keto Chili

Ingredients
• 1 tablespoon Olive Oil
• 1 small Onion (finely chopped)
• 1 medium Green Pepper (finely chopped)
• 1 clove Garlic (finely minced)
• 1 lb Grass - Fed Ground Beef
• 3 heaped tablespoons Tomato Paste
• ½ cup Diced Tomatoes
• 8oz Beef Bone Broth
• 1 ½ teaspoon Chili Powder
Category: • 1 teaspoon Cumin
Chili • 1 ½ teaspoon Salt
• ½ teaspoon Pepper
Serving Size:
5 Cups Instructions
1. In a large stockpot or dutch oven, heat olive
Preparation Time: oil under medium heat. Add onions and bell
5 minutes peppers. Sautée for 1 - 2 minutes. Stir in garlic,
salt, pepper, and spices.
Cook Time: 2. Add ground beef and cook until browned.
25 minutes Stir in tomato paste, tomatoes, and broth.
3. Bring to a boil, then reduce heat to low. Cook
Total Time: for 20 - 25 minutes, stirring occasionally.
30 minutes 4. Top with cheese, sour cream, and avocado
if desired.
Nutrition Facts
Serving Size ¾ Cup
Calories 156
Fat 8G
Carbohydrates
Net Carbs 4G
Protein 18G

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Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Low-Carb Cauliflower Mac & Cheese

Serving Size: 3 Cups
Total Time: 30 minutes

Low-Carb Celeriac Keto Fries

Serving Size: 4
Total Time: 1 hour 10 minutes

Loaded Keto Coleslaw

Serving Size: 4
Total Time: 10 minutes

Keto Creamed Spinach

Serving Size: 4 Servings
Total Time: 20 minutes

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Low-Carb Cauliflower
Mac and Cheese
Ingredients
• 8 oz Heavy Cream
• 4 oz Sharp Cheddar (shredded)
• 4 oz Fontina (shredded)
• 2 oz Cream Cheese
• 1 teaspoon Salt
• ½ teaspoon Black Pepper
• 1 ¼ teaspoon Paprika
• 1 large head of Cauliflower
Category:
Sides Instructions
1. Preheat oven to 375°F and coat an 8×8
Serving Size: baking dish with butter or nonstick spray.
3 Cups 2. Cut cauliflower into small ½″ to 1″ pieces.
Steam for 4-5 minutes until barely tender.
Preparation Time: Remove from heat and drain well. Pat dry
- with paper towels. Set aside.
3. In a small pot, combine heavy cream,
Cook Time: cheeses, cream cheese, salt, pepper, and
30 minutes paprika. Heat under medium fire until
smooth. Stir well.
Total Time: 4. Add cauliflower to cheese mixture and toss
30 minutes to coat.
5. Pour into a baking dish and bake for 25-30
Nutrition Facts minutes until the top is golden brown and
Serving Size ½ Cup bubbly.
Calories 393
Fat 33G
Carbohydrates 10G
Fiber 4G
Protein 14G

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Low-Carb Celeriac Keto Fries

Ingredients
• 1 large Celeriac Root
• 3 tablespoon Coconut Oil
• 2 teaspoon Everything Bagel Seasoning

Instructions
1. Pre-heat oven to 400°F.
2. Cut the bottom part of the celeriac off, the
twisty roots. Then peel the round part.
3. Cut into slices and then strips. Soak the fries
Category: in water with a little lemon for 20 minutes.
Sides 4. Drain, dry and toss with coconut oil and
seasoning.
Serving Size: 5. Spread out on a sheet pan and bake for 30
4 minutes, then turn off the oven and let
them sit another 10 minutes.
Preparation Time: 6. Open the oven; give the sheet pan a shake.
30 minutes 7. Divvy up your fries into 4 portions and serve
with some homemade mayo for dipping!
Cook Time:
40 minutes

Total Time:
1 hour , 10 minutes

Nutrition Facts
Calories 133
Fat 9.8G
Carbohydrates 9G
Protein 1.5G

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Loaded Keto Coleslaw

Ingredients
• 4 pieces Bacon (reserve bacon grease)
• ⅓ cup Mayonnaise
• 1 tablespoon Dijon Mustard
• 2 tablespoons Apple Cider Vinegar
• 1 teaspoon Salt
• ¼ to ½ teaspoon Pepper to taste
• ½ cup Cheddar Cheese
• 16 oz Coleslaw Mix
• 3 heaped tablespoons Green Onions (chopped)
Category:
Sides Instructions
1. Add bacon to a pan and cook until browned
Serving Size: and crispy. Remove from pan and let cool.
4 Cups Reserve bacon grease.
2. Add mayo, mustard, salt, pepper, and apple
Preparation Time: cider vinegar to a small bowl. Stir. Pour in
10 minutes reserved bacon grease and mix well until
smooth.
Cook Time: 3. Add cabbage slaw mix, cheddar cheese,
- and green onion. Toss until well coated.
4. Sprinkle with extra cheddar cheese, bacon,
Total Time: and green onion if desired.
10 minutes

Nutrition Facts
Serving Size 1 Cup
Calories 152
Fat 12G
Carbohydrates
Net Carbs 1G
Protein 9G

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 RECIPE EBOOK

Keto Creamed Spinach

Ingredients
• 4 tablespoons Butter, divided
• 1 tablespoon Minced Garlic
• 2 10 oz packages frozen Spinach, thawed,
drained
• 4 oz Cream Cheese, cut into 1-inch cubes
• ½ cup Grated Parmesan Cheese
• ½ cup Heavy Whipping Cream
• ½ teaspoon Salt
• ¼ teaspoon Pepper
Category:
Sides Instructions
1. In a medium pan, over medium heat, saute
Serving Size: 3 tablespoons butter and minced garlic
4 Servings until fragrant, about 2 minutes. Add spinach
and allow to cook for about 5 minutes.
Preparation Time: 2. In a small pot, over medium heat, melt
10 minutes together remaining 1 tablespoon butter,
cream cheese, parmesan cheese, heavy
Cook Time: whipping cream, salt, and pepper.
10 minutes 3. Pour cream sauce over spinach and mix
together.
Total Time: 4. Serve immediately.
20 minutes

Nutrition Facts
Calories 367
Fat 35.6G
Carbohydrates 9.8G
Net Carbs 5.6G
Protein 10.4G

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 RECIPE EBOOK

Breakfast Lunch Dinner

Soups, Stews, & Chili Sides Dessert

Chocolatey Nut Butter Chocolate Cups

Serving Size: 6
Total Time: 30 minutes

Heavenly Keto Chocolate Mousse

Serving Size: 1 Cup
Total Time: 10 minutes

Soft and Chewy Chocolate Chip

Keto Cookie
Serving Size: 20
Total Cook Time: 30 minutes

Easy No-Churn Ice Cream

Serving Size: 4
Total Time: 6 hours 10 minutes

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 RECIPE EBOOK

Chocolatey Nut Butter

Chocolate Cups
Ingredients
• 4 tablespoons Perfect Keto Nut Butter
• 1 stick Unsalted Butter
• 1 oz. Unsweetened Chocolate
• ⅓ cup Monk Fruit or Stevia to taste
• 2 tablespoons Heavy Cream

Instructions
1. Melt chocolate with unsalted butter in the
Category: microwave, checking every 30 seconds.
Dessert 2. Add in the stevia.
3. Stir in cream and keto nut butter.
Serving Size: 4. Line muffin tins with cupcake papers.
6 5. Divide chocolate mixture between the tins.
6. Freeze until firm (30 minutes to an hour).
Preparation Time:
30 minutes

Cook Time:
-

Total Time:
30 minutes

Nutrition Facts
Serving Size 1 Cup
Fat 26G
Carbohydrates 4G
Net Carbs 1G
Fiber 3G
Protein 2G

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 RECIPE EBOOK

Heavenly Keto Chocolate

Mousse
Ingredients
• 1 cup Unsweetened Almond Milk
• 4 tablespoons Perfect Keto Nut Butter
• 1 - 2 tablespoon Stevia, Golden Lakanto or
Keto - Friendly Sweetener of choice
• ¼ teaspoon Vanilla Extract
• pinch Salt
• pinch Ceylon Cinnamon
• ½ cup Strawberries
Category: • Cacao Nibs or Unsweetened Chocolate Chips
Dessert
Instructions
Serving Size: 1. Blend nut butter mousse ingredients until
1 Cup smooth. Pour into a saucepan over medium
heat.
Preparation Time: 2. Bring mixture to a gentle boil, stirring
- occasionally for 8 - 10 minutes to avoid
burning or sticking at the bottom. Taste
Cook Time: mixture and adjust sweetness if needed.
10 minutes Remove from heat. Let it cool to room
temperature. The mixture will thicken as it
Total Time: cools.
10 minutes 3. Assemble parfaits by adding berries to a
small serving dish, drizzle on nut butter
Nutrition Facts mousse, repeat for added layers. Top with
Serving Size ¼ Cup cacao nibs if desired.
Calories 167
Fat 16G
Carbohydrates 1G
Protein 3G

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 RECIPE EBOOK

Soft and Chewy Chocolate

Chip Keto Cookie
Ingredients
• ⅓ cup Coconut Oil , room temperature
• ½ cup Grass-Fed Butter , room temperature
• 2 Eggs
• 1 teaspoon Vanilla Extract
• ¾ cup Golden Monk Fruit Sweetener
• ½ teaspoon Baking Soda
• ¼ teaspoon Cream of Tartar
• ½ teaspoon Pink Himalayan Salt
Category: • 3 cups Almond Flour
Dessert • Optional: Unflavored Collagen Peptides
• 3 oz. 100% Cacao Baking Chocolate Bar or Lily’s
Chocolate Bar
Serving Size:
20 Instructions
1. Line two baking sheets with parchment paper
Preparation Time: and preheat oven to 350°F.
10 minutes 2. In a medium-sized bowl, using a hand mixer,
mix together coconut oil and butter. Once
Cook Time: combined, add eggs and vanilla extract and
20 minutes continue to mix with hand mixer.
3. In the same bowl, add monk fruit sweetener,
baking soda, cream of tartar, and salt. Mix using
Total Time:
hand mixer until well-combined.
30 minutes
4. One cup at a time, add almond flour and mix
together with hand mixer.
Nutrition Facts 5. Break chocolate bar into chunks using a rolling
Calories 191 pin. Fold chunks into your dough.
Fat 18G 6. Form dough into balls and lightly press down
Carbohydrates: 11.5G and place on prepared cookie sheets, allowing
Net Carbs 1.9G plenty of room in between cookies for dough to
Protein 4.3G spread during baking process.
7. Bake cookies for 18 - 20 minutes, until edges are
golden brown.
8. Remove from oven and allow to cool
completely before serving. Enjoy!

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 RECIPE EBOOK

Easy No-Churn Ice Cream

Ingredients
• 2 cups Heavy Whipping Cream, divided
• 2 scoops Perfect Keto Vanilla Collagen, divided
• 4 tablespoons Monk Fruit Sweetener, divided
• 1 ½ teaspoon Pure Vanilla Extract, divided

Instructions
1. In two wide-mouth mason jars, add 1 cup
heavy whipping cream, 2 tbsp monk fruit
sweetener, 1 scoop collagen powder, and ¾
Category: tablespoons vanilla extract.
Dessert 2. Shake vigorously for 5 minutes.
3. Place jars in the freezer and allow to freeze
Serving Size: until solid, about 4 - 6 hours. (Approximately
4 every 2 hours, shake jars a few times to
move cream around).
Preparation Time: 4. Serve chilled and enjoy!
5 minutes

Cook Time:
6 hour , 5 minutes

Total Time:
6 hour , 10 minutes

Nutrition Facts
Calories 440
Fat 46.05G
Carbohydrates 4.40G
Fiber 0G
Protein 7.45G

31