Keto – Coconut Oil Recipes

How to make macadamia pesto chicken, creamy avocado chicken

When meat was scarce in the early weeks of the pandemic, home cooks adapted by seeking out new recipes, new proteins and new sources of ingredients. Once the supply chain caught up with demand, plenty of shoppers were still in the habit of buying up more than they needed to add to the growing stash of food stored in the freezer. 

One thing that I’ve learned as one of those shoppers is that keeping a closer inventory of the food in my house means using it. When I buy groceries and forget about them in the back of the freezer or pantry, it’s more likely that by the time I discover them, they’ll be damaged by frostbite or pests. (I had pantry moths once, and that caused a big enough headache for me to learn the lesson about not keeping flour around too long.) 

Using up those stored cans of beans, jars of sauces, frozen links of sausage and chicken breasts — and replacing them as part of your regular shopping routine — helps keep the food stash fresh. I hope this becomes a lingering effect of the pandemic and leads to less food waste and more economic shopping and cooking. And creative ways to use chicken.

These two chicken recipes use different cooking techniques — the dry heat of an oven and the moist heat of a braise — to create two very different chicken dishes: chicken thighs served with a fragrant mix of basil and macadamia nuts and chicken breasts served in a creamy avocado sauce.

Chicken thighs can be a little fatty for simmered dishes, and chicken breasts can be a little too dry for oven-roasting, so hold onto these two recipes for inspiration the next time you’re trying to figure out to do with that pandemic chicken you found in the freezer.

Stuffed Chicken Thighs with Macadamia Pesto 

You will be amazed by this tasty recipe, and its rich, nutty yet fresh flavor. This is a great source of fat and protein. I bet your kids will like it too! 

— Vivica Menegaz

3 ounces macadamia nuts 

1/2 cup chopped basil 

3 tablespoons olive oil 

2 tablespoons coconut oil

2 cloves garlic 

1/2 teaspoon sea salt 

4 boneless chicken thighs, about 4 ounces each 

Heat the oven to 350 degrees. Add the macadamia nuts, basil, olive oil, coconut oil, garlic and salt to a small food processor. Mix on the high setting until a coarse paste is formed. 

Wash the chicken thighs and pat them dry; lay them flat, inside up in a glass oven pan. Place about 2 tablespoons of the macadamia pesto filling on each chicken thigh. Fold the thighs closed, then spread the leftover pesto on top. 

Bake for 30 minutes. When the thighs are done, place them under the broiler over high heat for 5 minutes to brown the top. Serves 4.

— From “Keto Cooking for Healing and Weight Loss” by Vivica Menegaz (Page Street Publishing, $21.99) 

Creamy Avocado Chicken

This Instant Pot-friendly dish stands out with its creamy avocado sauce made with the broth from the chicken. Use a ladle to remove half to three-quarters of the broth, then add the avocado puree to the pot. After adding the puree, if you decide you want the sauce thinner, stir some broth back in until it’s the desired consistency. Remember, you can always make it thinner after you add the puree, but you can’t make it thicker, says author Jeffrey Eisner. You could make this dish on the stove using a pot with a lid, simmering the chicken for 10 to 15 minutes before removing some of the broth and adding the avocado puree. He serves this dish on a bed of quinoa, but you could pair it with roasted vegetables and rice or another grain.

— Addie Broyles

For the chicken:

2 tablespoons avocado oil or extra virgin olive oil

1 red onion, diced

3 cloves garlic, minced or pressed

3 pounds boneless, skinless chicken breasts, cut into bite-size pieces

1 cup low-sodium chicken broth

For the sauce:

2 ripe avocados, peeled, pitted and halved, divided

1 large shallot, diced

2 tablespoons chopped fresh cilantro, plus more for garnish (optional)

1 jalapeño pepper, seeded and diced (optional)

1/2 cup plain 2 percent Greek yogurt

2 tablespoons avocado oil or extra virgin olive oil

Juice of 1 lime

1 teaspoon hot sauce, plus more for garnish (optional)

1 teaspoon seasoned salt

1 teaspoon garlic powder

1 teaspoon dried oregano

To make the chicken, add the oil to the Instant Pot or multicooker, hit Sauté and adjust to the More or High setting. Once the oil is bubbling (about 3 minutes), add the onion and sauté for 3 minutes, or until lightly softened. Add the garlic and sauté for 1 minute. 

Add the chicken and sauté for about 3 minutes, until it turns pinkish-white. 

Add the broth to the pot and smooth out the chicken so it’s submerged. Secure the lid, move the valve to the sealing position, hit Keep Warm/Cancel, and then hit Manual or Pressure Cook on High Pressure for 4 minutes. Quick release when done.

Meanwhile, combine 3 of the avocado halves and all of the remaining avocado puree ingredients in a food processor or blender and puree until smooth. It will be very thick, like guacamole (and feel free to enjoy it on its own as such). 

When the Instant Pot lid comes off, it will look very liquidy. Remove 3/4 of the broth and add the avocado puree to the pot and stir until it’s fully melded into the broth, adding more if you want a thinner sauce. 

Slice the remaining avocado half into thin slivers. Serve the chicken and avocado sauce topped with additional cilantro (if using), a few shakes of hot sauce (if using), and a few slivers of avocado. Serves 6.

— From “The Lighter Step-By-Step Instant Pot Cookbook” by Jeffrey Eisner (Voracious, $19.99)

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No-Cook Cooking: Eggs fit easily into many meal plans and schedules | Food & Cooking

Ovo-vegetarians rely on eggs to keep protein levels healthy. If you like Mexican flavors one night and Italian the next, eggs bring the variety you crave to the meal-planning game. Carbonara is classic comfort food for bacon or pancetta lovers. And if you’re someone who’s simply looking for a satisfying dinner that can be on the table in minutes, make some room in your fridge for a dozen eggs and start exploring the possibilities.

Cooking doesn’t get much simpler than scrambled eggs, which make a filling breakfast on their own or a fluffy filling for warm flour tortillas. Keep it simple with salt and pepper, or fold in some finely chopped peppers and mushrooms and a sprinkling of cheese. One of my favorite combinations is black pepper, adobo seasoning, plenty of pepper-based hot sauce and a generous sprinkle of grated Parmesan or Romano cheese.

Omelets are welcome at breakfast, brunch, lunch or dinner, and they can be as easy or elaborate as you’d like to make them. Start with two filling ingredients, and then branch out to three-filling combinations as you gain confidence with your technique. Bacon and cheese is a tried-and-true pairing, but you also may like avocado and sliced mushrooms or spinach and crumbled blue cheese or feta.

Frittatas also lend themselves well to multiple fillings and creative flavor combinations. A frittata is basically a quiche without a crust, which saves time and carbs. While your oven preheats, you’ll pre-cook any vegetables in a skillet or cast-iron pan, whisk your eggs and then pour the eggs on top of the vegetables before sliding the pan into the oven.

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Keto Vegan Fat-Fueled Coconut Coffee | Carb Manager

This vegan BULLETPROOF® coffee recipe is rich with heart healthy, dairy free fats. Our Keto vegan coffee is not only an excellent way to boost your fat intak. … We have used canned coconut cream and coconut oil to create our Keto …

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Keto Breads Reviews: Healthy Ketogenic Diet Recipes or Cheap Baking Program?

KetoBreads is a digital program that provides users with recipes that they can use during the keto diet to indulge in modified versions of their favorite foods. Users will learn about the best ways to create delicious bread, pizza, and other foods that are ordinarily filled with carbohydrates.

What is KetoBreads?

One of the trendiest diets that consumers can get involved with right now is the keto diet. Whether watching the latest medical advice programs on daytime television or just browsing Instagram, there are very few places that this diet has not already been featured. The diet isn’t difficult to understand or follow; it mainly requires that users abstain from carbohydrates and indulge in fat as an energy source.

While this concept seems rather easy, changing the entire way that someone eats is no simple task. Carbohydrates are in many foods, and people don’t realize how much is actually in them. Bread, pasta, pizza, and sandwiches are just a few of the foods that consumers eat regularly that they pack on carbohydrates with. Switching from carbohydrates to fat as the main energy source can take a lot out of someone, weakening their willpower. KetoBreads provides a new way for consumers to get their most delicious foods back through few modifications.

To be clear, KetoBreads isn’t just a massive diet program. Instead, it should add to the diet that users are currently participating in with keto, providing users with substitutions for the ingredients normally in bread. Bread is usually the worst food that someone could consume during a keto diet, but KetoBreads make it possible for anyone to indulge in it.

Over time, bread can cause the body to become resistant to a hormone called leptin. Leptin tells the brain when the body has eaten enough. However, when the body doesn’t get this signal, the consumer keeps feeling hungrier and hungrier, leading to weight gain. That’s why people feel so successful with programs that reduce carbohydrates – the deficit improves the body’s ability to switch to fat as the energy source.

Some of the recipes offered within this digital guide include:

  • Dinner rolls
  • Flatbreads
  • Fresh loaves
  • Sandwich bread
  • Pizza crusts
  • Bagels

Engaging in the recipes offered with KetoBreads allows users to enjoy delicious and warm bread recipes that still have the softness and the fullness of traditional bread. It fills the void left behind when consumers have to give up the sandwiches and other meals they love. However, the bread recipes aren’t just about flavor – they also support the body’s health with protection from diabetes, heart disease, and even cancer.

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About Kelly Herring

Kelly Herring is the creator of this entire guide, and she’s been substantially educated in the world of nutritional biochemistry. Her research and passion for the culinary arts have made it possible for her to experiment in the kitchen, finding ways to have the foods that most people stay away from.

Herring’s company – Healing Gourmet – has been the entity that benefits from all of these ideas. It’s been around for nearly two decades, and they’ve become one of the leaders in the world of healthy meal plans and recipes that have the power to heal. She’s even written various cookbooks and other programs to show users the best way to eliminate inflammation and sugar from the diet.

Related Article: Best Keto Diet Pills: Top Weight Loss BHB Ketone Supplements

This program was developed out of Herring’s illness that she suffered in her early 20s, leading her to be constantly plagued with sinus infections, digestive difficulty, and even sores along her throat. Though she did not follow any doctors’ recommendations, she took it upon herself to eliminate different foods from her diet to see what would help.

After discovering that much of the reason for her digestive issues is due to a leaky gut, she reduced the inflammatory grains in her diet to make a change. However, her condition worsened until she eliminated those grains.

The whole point of developing KetoBreads is to make it possible for other consumers to have the alternatives they need to eliminate their digestive system’s damage. Even the healthiest diets don’t focus on the body’s repairs, which is why the right support for the gut is crucial for anyone who wants lasting weight loss. When Herring developed the program, there were no other guidebooks on shelves at all, which is why her mission became even more important.

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Purchasing KetoBreads

When consumers decide that they want to try out the KetoBreads guide, they have several options. The quickest way to purchase this program is to choose the digital copy at checkout. This version is only $17, and it is delivered to any smartphone, laptop, or tablet to access the content. It is accessible immediately after the charge goes through, which only takes a few minutes.

The other option is to get a physical copy of the program, including the digital copy as a gift. It is the same price at $17, though users will have to pay an additional $5.95 for the shipping and handling.

Regardless of the package that users choose, they are already getting quite a discount (considering that the retail cost is $24.95). However, if the user finds that KetoBreads isn’t the solution for their needs, the company allows users to give up access and return the guide within 60 days of the original purchase.

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Frequently Asked Questions About KetoBreads

What ingredients will users need to purchase to follow along with the KetoBreads recipes?

Much like making traditional bread, there are quite a few ingredients that are needed. However, since these recipes do not include gluten, concessions must be made to get still the rise and taste desired. The most important ingredients to include are replacers for flour and gluten. Some common options are almond flour, creamed coconut, or hazelnut flour.

Other ingredients that the creators emphasize are wet ingredients (water, apple cider vinegar, or lemon), binders/leaveners (eggs, egg whites, baking soda, etc.), healthy fats (like butter and extra virgin olive oil), dairy (like cheddar cheese and yogurt), herbs/spices/seasonings, nuts, and seeds.

Is yeast allowed in these recipes?

Interestingly, yes. However, it must be combined with maple syrup, molasses, arrowroot powder, or honey. All of the loaves of bread are made to be keto-friendly, though including yeast in preparing them is optional.

Where can these ingredients be found?

All of these ingredients should be available in regular grocery stores. Though there are a few specialty items, none of the ingredients should require a trip to any particular store.

Can the recipes in KetoBreads be safely made for diabetics or vegans?

While these formulas help individuals engaging in a ketogenic diet, they are not specifically for any other diet plan. Consumers with diabetes or other medical conditions may first want to speak with their doctor to ensure that these ingredients and recipes are safe.

How much time will users have to put into the preparation of the bread recipes?

Even though other recipes can take hours of rising time before they are even ready for the oven, these recipes usually take about 15 minutes to prepare and 30-60 minutes to bake.

Are these recipes compatible with bread machines?

The recipes are already relatively simple, making them easy to create by hand for the best results. The creators of KetoBreads do not recommend using these recipes with a bread machine.

How long will the bread remain fresh?

This bread will likely stay fresh for up to 10 days when stored in an airtight container and placed in a refrigerator with no preservatives. Users who want to keep the bread preserved longer can freeze it in loaves, slices, or even rolls in the freezer.

While many of the recipes are fairly straightforward, the customer service team can be reached for any other questions or concerns via email at info@healinggourmet.com or a phone call at 801-948-0165.

Summary

KetoBreads provides the everyday consumer with the ability to indulge in one of the most addictive carbohydrates in the world today, but without ruining their gut or diet. To work alongside a keto diet, these recipes make it possible for anyone to become a baker as they support their newly slim physique. Healthy bread recipes have become loved amongst the consumers to indulge in. Even people who have never made traditional bread in their life have been astounded to learn how easy the recipes are to follow.

These recipes aren’t necessarily going to be the solution for everyone. They don’t cater to all dietary needs since they primarily focus on delivering keto-friendly bread to people who are actually on a diet. Since there are fats and natural sweeteners, anyone who has other medical concerns (like high blood pressure or diabetes) may want to speak with a doctor to make sure the recipes won’t exacerbate them. Still, the ability to get the sweet and delicious taste of bread during a diet is a major advantage and a worthwhile investment for anyone who wants to try it.

(SPECIAL OFFER) Click Here to Get KetoBreads with an Exclusive Discount Price Online

Affiliate Disclosure:

The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team and please know we only recommend high quality products.

Disclaimer:

Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.


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New No-Exercise ‘Skinny Pill’ Melts Belly Fat. Why Every Judge On Shark Tank Backed This Product!

(ET, ) – It was the most watched episode in Shark Tank history when sisters Anna and Samantha Martin won over the Shark Tank panel.

Never before had the judging panel unanimously decided to each invest millions of dollars into a potential company.

After buying a staggering 25% share in the
sisters’ company, the Shark Tank panel have personally mentored the pair,
helping them undergo re-branding and re-packing of their miracle
product.

Touting their discovery as “the greatest step forward in weight-loss history,” the judges were quick to offer up their hard earned cash to back the entrepreneurial pair.

“We were shocked. The most we were hoping for was some advice…we weren’t even sure that we would manage to get any investors,” explained Samantha.

After outstanding offers from each panel member, the sisters burst into tears.

“It didn’t feel real. The fact that all these
successful, business-minded people wanted to be a part of what we were
doing and willing to invest their own money, it was very emotional!”
explained Anna.

The pair are the first contestants in the show’s
long duration to ever receive a standing ovation and offers of
investment from all panel members. The sisters said they celebrated the
success with champagne and cake when the episode wrapped.

The sisters were the first contestants in Shark Tank history to receive investment offers from all five panel members.

Since filming the show-stopping episode, the sisters have been hard at work putting the advice of their mentors into play.

“We completely re-branded our company and came up with new packaging,” said Anna.

The pair recently unveiled the product that netted them millions of dollars in investments.

“The product we displayed on the show has been rebranded into SlimTone. It’s the original formula, all we’ve done is change the name and the packaging,” explained Samantha.

The sisters launched the product for sale through their company website and say they sold out within 5 minutes.

“We even made sure we had more product than we thought we could sell, but all of it sold out within five minutes!” exclaimed Samantha.

While the Shark Tank investors are toasting to
their smart business move, women around are flocking online to purchase
SlimTone and say the results have been life-changing.

Clinical trials have uncovered that women who use SlimTone were able to drastically reduce fat, and with continued use, prevented weight gain from reoccurring.

“SlimTone is revolutionizing weight loss medicine,” explained Barbara Corcoran from Shark Tank.

How does it work?

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, your body is actually burning fat for energy instead of carbs. Ketosis is typically extremely hard to obtain on your own and takes weeks to accomplish.

BHB (Beta-hydroxybutyrate) is the first substrate that kicks the metabolic state of ketosis into action. If you take it, BHB is able to start processing in your body resulting in energy and greatly speed up weight loss by putting your body into ketosis.

SlimTone contains BHB, which forces the body into a constant state of Ketosis, helping you burn fat for energy instead of carbs.

SlimTone also contains agents that help to regulate cholesterol levels, a common problem with overweight people.

How to lose weight quickly with SlimTone?

1. Appetite control

When attempting to lose weight, getting a grip on your eating habit is an important angle when it comes to the effectiveness of your regime.

Emotional eaters face a torrid spell in trying to curb their eating habits. This is where SlimTone comes in. It helps to control your eating habits by stimulating the production of enzymes that suppress cravings for some specific types of foods. The chemical serotonin also helps to correct emotional imbalances that cause you to consume food due to escalating emotional situations.

2. Prevention of the formation of fat

Finding a way to control the conversion of the energy in your body into fats is the key to controlling a burgeoning waistline. SlimTone suppresses the ability of the liver to convert energy into fat and diverts the necessary calories to efforts of building up a lean body with healthy muscles.

3. Well being

Many individuals will use food as an attempt to escape feelings of stress and depression. The BHB extract has compounds that lift your mood and improve your general wellbeing, reducing the likelihood of you slipping into stress and crash feeding tendencies.

The BHB contained in SlimTone has been under study for over a decade now. It provides an effective natural remedy to the problem of weight loss and comes at an affordable price. However, some classes of individuals could experience potential negative effects, for example pregnant women. Check with your doctor to get a go ahead before deciding to use the product. To lose weight quickly with SlimTone, you must use it at the correct intervals and in the appropriate amounts.

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10 Keto and Low-Carb Roti & Flatbread Recipes

It is very low in carbs and is gluten-free.

When following a keto diet, one must be mindful of the number of carbohydrates they are taking in.

A ketogenic diet, commonly known as a keto diet, is a diet that is low in carbohydrates but high in fat.

It is designed to force the body to become more efficient at burning fat for energy.

This type of diet can help you lose weight but to maintain the weight loss, it is advised to stick to healthier sources of fat and protein.

In Indian cuisine, roti and naan are staple foods, however, they are high in carbohydrates.

This may prompt people to cut them out completely out of their diet. Fortunately, that does not need to be the case.

There is a variety of keto-friendly roti and naan bread available, which are made using flour that is low in carbs and gluten-free.

Not only do they lower your carb intake but they taste similar to their high-carb counterparts.

Here are 10 keto and low-carb roti and flatbread recipes to try.

Keto Roti

10 Keto and Low-Carb Roti & Flatbread Recipes - roti

As a keto diet involves a low gluten intake, it is important to follow this and a sure way is keto roti.

This recipe uses coconut flour, which is low in carbohydrates, high in fibre and gluten-free.

It provides the perfect accompaniment to low-carb Indian dishes such as moong daal.

Ingredients

  • 1 cup coconut flour
  • 1/3 cup flaxseed, sunflower seeds, almond (FSA) powder
  • ¼ cup Psyllium husk
  • ½ tsp salt
  • 1 cup hot water.

Method

  1. In a bowl, add all the ingredients and mix well.
  2. Make a well in the flour and pour in the water, a little at a time, mixing at the same time.
  3. Once combined, use your hands to form into a dough. Cover and allow to rest for 15 minutes.
  4. Divide the dough into medium-sized dough balls.
  5. Place a dough ball in between two sheets of baking paper and roll until thin. Use a lid to cut into circles if you like then remove it from the baking paper. Repeat with the rest of the dough.
  6. Heat a griddle and cook until it begins to change colour. Flip over and do the same.
  7. Spread some ghee or butter over the keto roti and serve.

Keto Roti (Almond Flour)

10 Keto and Low-Carb Roti & Flatbread Recipes - almond

Although roti is a staple in India, it is high in carbs, therefore, it is not suitable for a keto diet.

However, roti that is made with almond flour is. It is very low in carbs and is gluten-free.

It also follows a similar recipe to that of normal roti.

Ingredients

  • 100g almond flour
  • 1 tbsp ghee
  • 1/8 cup water

Method

  1. In a bowl, add all the ingredients and knead until a dough is formed.
  2. Once formed, divide equally and roll into dough balls.
  3. Place a dough ball in between two sheets of baking paper and roll until a thin rough circle is formed. Use a lid to cut round the dough and make it into a circle.
  4. Place the dough into a hot griddle and cook until both sides turn golden brown. Serve immediately.

Coconut Flour Flatbread

10 Keto and Low-Carb Roti & Flatbread Recipes - coconut

These flatbreads are simple to make and have a soft texture.

They are also versatile. Whether you want to have a curry or a kebab, these flatbreads are a great pairing.

Not only that, they are keto-friendly, containing 2.6 grams of net carbs per flatbread.

Ingredients

  • 2 tbsp psyllium husk
  • ½ cup coconut flour
  • 1 cup lukewarm water
  • 1 tbsp olive oil
  • ¼ tsp baking powder
  • ¼ tsp salt

Method

  1. In a bowl, mix together psyllium husk and coconut flour. Pour in the water, oil and baking powder. Mix well then knead.
  2. When it comes together, cover the bowl and set aside for 10 minutes.
  3. Once rested, cut the dough into four equal pieces and roll into balls.
  4. Place a dough ball between two sheets of baking paper and roll until thin. Once rolled, use a lid to cut out round flatbreads.
  5. Heat a non-stick pan over medium/high heat. Lightly oil the pan then place the flatbread onto it.
  6. Cook for three minutes then flip over and cook for a further two minutes until golden.
  7. Remove from the pan and spread a little butter. Serve immediately.

Keto Garlic Naan

10 Keto and Low-Carb Roti & Flatbread Recipes - garlic naan

Garlic naan is a delicious bread to have alongside an Indian meal. This recipe is the keto-friendly version.

It is made with almond flour and yoghurt.

It is low in carbs and gluten but it still achieves a similar taste and the same soft texture.

Ingredients

  • 75g almond flour
  • 1 tbsp psyllium husk
  • 2 tbsp coconut flour
  • 1 tsp xanthum gum
  • 1 tsp salt
  • 3 tbsp Greek yoghurt
  • 50g butter
  • 1 tbsp chopped garlic

Method

  1. In a bowl, add the almond flour, psyllium husk, coconut flour, salt and xanthum gum. Mix thoroughly, adding the yoghurt a little at a time.
  2. Use your hands to form into a dough then rest for 10 minutes.
  3. Meanwhile, add the garlic to room temperature butter and mix well. Set aside.
  4. Divide the dough and take a portion and place between two sheets of baking paper. Roll until thin.
  5. Place the dough into a hot griddle and spread the garlic butter on the top side of the dough. When brown on one side, flip over and spread more garlic butter. Flip again and cook until golden. Serve when ready.

Keto Bhature

10 and Low-Carb Roti & Flatbread Recipes - bhature

This is a keto-friendly accompaniment to the popular Indian street food, chole bhature.

Bhature is typically made from refined flour. The dough is mixed with yoghurt to give it a slight sourness. It is then deep-fried until it has puffed up.

As this recipe is made from almond flour, it is low in carbs and gluten-free.

Ingredients

  • ½ cup almond flour
  • ¼ cup coconut flour
  • 1 tsp xanthum gum
  • Salt to taste
  • ½ tsp ghee
  • ¼ cup warm water

Method

  1. Add all the ingredients to a bowl and mix well. Add the water in, a little at a time, while mixing.
  2. Once mixed, cover and leave to rest for 10 minutes.
  3. Place the dough between two sheets of baking paper and roll out until thin, around two millimetres thick.
  4. Use a circular cutter to cut circle-shaped pieces. Collect any excess dough, roll out and repeat.
  5. Heat a wok of oil and when hot, gently place the bhature in and fry until golden and puffed up, flipping regularly.
  6. Once done, place on kitchen paper to drain the excess oil, then serve with chickpea curry.

Keto Naan

10 and Low-Carb Roti & Flatbread Recipes - naan

This is a keto-friendly recipe on a plain naan, something which tastes great alongside various curries.

It is a versatile recipe as other ingredients such as garlic or even keema can be added.

Ingredients

  • 1 cup warm water
  • ¾ cup coconut flour
  • 1 tbsp psyllium husk
  • ½ tsp baking powder
  • Salt to taste

Method

  1. In a bowl, add the coconut flour, psyllium husk, baking powder and salt. Mix well.
  2. Gradually pour in the water while mixing at the same time until it comes together.
  3. Use your hands to form into a dough then leave to rest for 10 minutes.
  4. Divide equally then place a piece of dough in between two sheets of baking paper and roll out into a thin circle. Repeat with the rest of the dough.
  5. Heat some coconut oil on a griddle. When hot, place a naan and cook until both sides are golden.
  6. Serve with a low-carb curry.

Keto Dosa

10 and Low-Carb Roti & Flatbread Recipes - dosa

Dosa is a popular Indian street food consisting of a thin pancake made from a fermented batter, serving with a variety of chutneys and sambars.

But this version is made with almond flour, making it ideal for those following a keto diet because it is lower in carbohydrates.

The result is a healthier version of the popular dish, which looks and tastes similar when eaten with your favourite accompaniments.

Ingredients

  • 2 tbsp almond flour
  • 2 tbsp mozzarella cheese, grated
  • 2 tbsp coconut milk
  • Salt to taste
  • A pinch of cumin powder
  • A pinch of asafoetida

Method

  1. Place the ingredients into a bowl and mix together until it reaches a thick consistency.
  2. Lightly oil a large pan and heat on a medium flame.
  3. When hot, pour the batter in and spread it around the pan until a thin layer covers the pan. Allow to cook until golden.
  4. Once done, fold the dosa over and serve with your favourite chutney.

Keto Stuffed Paratha with Paneer

10 and Low-Carb Roti & Flatbread Recipes - paratha

Paratha is a common breakfast dish, especially in the North of India.

It is typically made from wholewheat flour and stuffed with potatoes.

To keep the carbs down, this particular recipe is made with paneer. Meanwhile, the paratha dough is made using coconut flour.

Ingredients

  • ½ cup coconut flour
  • 2 tbsp psyllium husk
  • 1 tbsp butter
  • A pinch of salt
  • 1 cup hot water

For the Stuffing

  • 175g paneer
  • 2 Green chillies, chopped
  • 1 tsp onion, finely chopped
  • 1 tsp bell pepper, finely chopped
  • 3 tbsp coriander, chopped
  • A pinch of turmeric
  • A pinch of chilli powder
  • ¼ tsp cumin powder
  • ½ tsp coriander powder
  • ¼ tsp dried mango powder
  • ¼ tsp chaat masala
  • Salt to taste

Method

  1. To make the stuffing, place the paneer into a bowl and break it up using your hands until they are in small chunks.
  2. Add the rest of the stuffing ingredients and mix well. Set aside.
  3. Make the dough by adding the ingredients to a bowl and mixing until the mixture comes together. Form into a dough ball then leave to rest for 10 minutes.
  4. Divide the dough equally then take a piece and place it between two sheets of baking paper. Roll into a roughly circular shape. Use a lid to cut around the dough to make it into a perfect circle.
  5. Roll another piece of dough then spread a third of the stuffing over it.
  6. Place the other piece of dough over it and press the edges down as well as the top. Use the lid to cut around the dough.
  7. Heat a griddle. When hot, place the paratha on it then spread a teaspoon of butter around it.
  8. Flip when golden and spread more butter. Pierce a few small holes in the paratha and cook until both sides are golden.
  9. Serve with chutney or pickle.

Keto Tandoori Roti

10 and Low-Carb Roti & Flatbread Recipes - tandoori

This keto tandoori roti has a slightly softer texture than the usual version but the smokiness makes for a similar taste.

The dough is made with paneer but you can use coconut or almond flour.

It is perfect when chicken or lamb is placed inside and it is rolled up to create a kathi roll.

Ingredients

  • 100g paneer
  • 1 tbsp psyllium husk
  • 1 tbsp coconut flour
  • Salt to taste
  • ¼ tsp garlic powder

Method

  1. In a blender, place the ingredients and blend. Add a little water if the texture is too dry.
  2. Form into a dough then divide equally.
  3. Roll each piece of dough between two sheets of baking paper.
  4. Brush the dough with some water then place onto a hot griddle, waterside down. Cook for three minutes then flip the pan so that the roti cooks directly on the flame.
  5. Cook directly on the flame for a few seconds at a time until it is fully cooked.
  6. Brush with some butter then serve.

Avocado Flatbread

10 and Low-Carb Roti & Flatbread Recipes - avocado

Avocado flatbread is a nutritious dish to make, providing a great replacement to wholewheat flatbread or shop-bought flatbread.

The avocado provides healthy fats while it is low in carbs, making it an ideal keto flatbread.

Not only is suitable for those following a keto diet but it is also vegan-friendly.

As the avocado is incorporated into the dough, you get the avocado flavour along with the subtle sourness from the lemon.

Ingredients

  • ½ cup avocado, mashed
  • 2 Garlic cloves, minced
  • ½ tbsp lemon juice
  • ½ cup coriander, finely chopped
  • 2 cups almond flour
  • ¾ tsp xanthum gum
  • Salt to taste

Method

  1. In a bowl, add the avocado along with the garlic, lemon juice and coriander. Mix well.
  2. Add the almond flour, xanthum gum and salt. Mix then knead for three minutes. Cover and allow the dough to rest for 10 minutes.
  3. Once rested, cut into equal pieces and roll into balls.
  4. Place one piece between two sheets of baking paper and roll into a round shape.
  5. Heat a non-stick pan on medium heat. Gently place the flatbread and cook for two minutes on one side. Flip and cook for another two minutes.
  6. Once golden, remove from the pan and serve.

These keto and low-carb flatbreads ensure that you don’t have to completely cut them out of your diet.

Minor changes to ingredients are to thank and once more, the taste and texture are relatively similar to their usual versions.

So, if you’re following a low-carb diet or want to try something different, give these recipes a go!

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Is Coconut Oil Keto-Friendly?

Rachel Wagner, MS, LD, a licensed dietitian at the St. Elizabeth Physicians Weight Management Center, says “There is controversy surrounding coconut oil, and although I believe more studies are needed to know the truth, I feel it still plays a role in the Keto Diet.” And she explains further, “Essentially MCT oils act as a carbohydrate and provide a quick source of energy to anyone on the keto diet. This type of fat is more readily absorbed, entering the liver faster, and more quickly entering into the bloodstream as ketones” (via St. Elizabeth Healthcare).

In moderation, coconut oil can be a lifesaver when making keto fat bombs or looking to round out the day’s fat requirement. But coconut oil is also very high in calories — 120 calories per tablespoon — and so those doing keto for weight loss need to be careful how much they’re getting. Even on keto, weight loss won’t happen if you’re consuming more calories than you burn (via Healthline).

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