Parmesan Chicken and Zucchini Noodles with Garlic Basil Marinara

When I started keto I missed pasta.  A lot.  As a self professed pasta-a-holic it was a dramatic change for me to give it up.  Now if you’ve been following along the daily recipe yesterday was important!  Yesterdays Garlic Basil Marinara will be used in today’s recipe – Parmesan Chicken and Zucchini Noodles.  For todays recipe you’ll need a veggie spiralizer. (You can order one here.  Paderno World Cuisine Spiral Vegetable Slicer) Zucchini noodles (aka, “Zoodles”) are a wonderful spaghetti substitute.  They provide that particular mouth feel that only spaghetti has with the wonderful flavor of being a vegetable!  When you top them with chicken and sauce you make a great keto chicken parmesan!  This recipe makes two servings.

Parmesan Chicken and Zucchini Noodles with Garlic Basil Marinara

  • Servings: 2
  • Difficulty: Moderate
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  • 6 Oz Chicken Breast Tenderloins
  • 2 Tbsp Olive Oil
  • 3 Tsp Grated Parmesan Cheese
  • 2 Medium Zucchini
  • Garlic Basil Marinara
  • Salt and Pepper To Taste
  • 1/2 Cup Shredded Mozzarella Cheese

To prepare the chicken place your chicken breasts in a skillet with 1 tbsp of olive oil.  Salt and pepper them now.  Cook on medium high heat until almost cooked through.  Sprinkle your Parmesan cheese evenly on the chicken breasts.  Turn the heat up slightly to the low end of high and flip the chicken over to sear the cheese.  Flip back over when chicken is completely cooked.

Zoodles are finicky to make.  There are several tricks I’ve learned that will help you the first time.  Cook them too long and they’re mush.  Don’t cook them long enough and the flavor is…off.  First you’ll want to wash your zucchini thoroughly and cut both ends off where the stem and flower were connected.  Load the spiralizer according to your particular brands directions.  This Paderno Spiral Vegetable Slicer is fairly simple to use. Spike the zuke on the handle where are the little plastic needles are and the other end centers on the hollow metal circle. This cores the zuke while you’re spinning it. I also find that while spiralizing you need to cut the zoodles off every couple turns or you can end up with some very long noodles making them difficult to cook and eat!



From there I salt the noodles very heavily.  I mean heavy.  If you were to taste them your tongue would shrivel up from all the salt kind of heavy.  The reason for this is you want the salt to draw moisture out of your zucchini so that the cooked product retains some snap and doesn’t turn to mush.  I then place the bowl of salted noodles in the fridge for half an hour or so.  When you take them out strain them through a colander.  There will be copious amounts of water.  To cook them I use a nice wok. (T-fal Wok)  This allows me to toss the noodles so they cook evenly.  I add one tablespoon of olive oil to the wok and heat to medium high.  Place the noodles in the wok, salt and pepper them to taste and cover as best you can with a lid.  This will steam the vegetables a little bit first.  (You could also microwave them for a few minutes first.  It accomplishes the same goal.)  Then you have to drain them again.  By this point even more water will have cooked out of them.  I then turn the heat up.  Not all the way but somewhere in the neighborhood of high.  The noodles will be finished when you feel they are soft but have just a little bit of crunch left to them.

From there you split the zoodles in two on two plates, place your chicken on top, cover with a serving of marinara and 1/4 cup shredded mozzarella cheese.  You can sprinkle extra grated parmesan cheese on top if you like!  All in all it’s a little bit of work but it satisfies that craving!  Enjoy!

Garlic Basil Marinara Sauce

Pre-keto spaghetti was a staple in my diet.  I could load up on bowl after bowl of the stuff.  Something about the tender pasta mixed with a rich marinara sauce got my blood moving!  Well, not literally, but you could say my affections were strong for the stuff.  Post-keto I found that many prepackaged marinara sauces had added sugars.  Seriously?!  High fructose corn syrup?!  I sought out recipe after recipe trying to find a sauce I would enjoy.  After experimenting with some different combinations I finally came up with one I love.  Garlic Basil Marinara.  This sauce is great on zoodles (Get a Paderno Spiral Vegetable Slicer! It’s amazing!  More to come on this…), keto pizza or as a dipping sauce for cauliflower breadsticks.

Garlic Basil Marinara Sauce

  • Servings: 6-8
  • Difficulty: Easy
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  • 28 Oz can Peeled Whole Tomatoes
  • 2 Tsp Garlic powder
  • 1 Tsp Onion Powder
  • 2 Tsp Dried Basil
  • 1 1/2 Tsp Dried Oregano
  • 1 Tsp Dried Parsley
  • 1 Tsp Salt
  • 1/4 Tsp Black Pepper
  • 3 Tbsp Red Wine Vinegar
  • 1/4 Cup Extra Virgin Olive Oil

Puree your tomatoes in a blender until consistency is liquid.  (Ninja blenders work great!) Add the remaining ingredients and blend it a little more until evenly mixed.  Heat the sauce over medium heat until hot.  Serve however you’d like!

Serving Size 1/2 Cup, 84 Calories, 7 g Fat, 1 g Protein, 3.5 Net Carbohydrates

Whipped Chocolate Pudding, aka, “Fluff”

If you miss the sweets on keto you’re not alone.  There are many meals where I wish I had something nice and tasty for dessert!  This recipe is simple to make and truly decadent tasting!  I present to you my whipped chocolate pudding!  It’s creamy, it’s fluffy and you’ll want to eat it all.  This is an EXCELLENT fat bomb recipe.

  • Servings: 4-8
  • Difficulty: Easy
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This recipe is incredibly easy.  First you empty 2 cups of heavy whipping cream into a large bowl.  Then you add 2 drops EZ-Sweetz Liquid Sweetener and your pudding mix.  Mix thoroughly with a blender.  A lower speed on your blender will result in more of a pudding like texture.  I like mine whipped at high speed until it stiffens up.  This makes the texture like a dense mousse.  Refrigerate for 30 minutes and you’ll be in chocolate heaven!  You can serve with a serving of Reddi Whip topping on top if you don’t care about 1 extra carb!  Enjoy!

8 Servings, 212 Cal, 20 g Fat, 3 g Carbohydrates, 0 g Protein

Grilled Buffalo Chicken Salad

I seem to be on a salad kick this week.  Last night for dinner we made ourselves a nice and easy buffalo chicken salad that was delicious.  Not too spicy but enough kick to warm your taste buds.  As with most of my cooking it’s simple and it contains minced garlic.  Check it out.

Grilled Buffalo Chicken Salad

  • Servings: 1
  • Difficulty: Easy
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Take your garlic and butter and combine them in a small skillet over medium heat.  Once the the butter starts to simmer you’re ready to add your chicken, salt and pepper.  The secret to this recipe is cooking the chicken slowly.  Dry chicken is a terrible terrible thing.  (I put small slices into the meat lengthwise to aid in cooking and to also let the flavor seep into the meat as well.  I don’t know if this helps but I’d like to think it does!)  The recipe calls for one serving of the buffalo sauce but what I actually do is pour just enough on each piece of chicken to cover the meat entirely.  While your chicken is simmering prepare your lettuce on a plate.  Once the chicken is cooked through turn the heat down to low to cook off any excess water that may be left from the chicken and garlic.  When that occurs place your chicken on top of your lettuce, sprinkle your cheese on top so it melts.  At this point I ladle the leftover butter and buffalo sauce on the salad.  Last but not least dress with ranch dressing.  Enjoy!

Southwest Grilled Chicken Salad with Bacon

If you’re like me you aren’t a fan of the prolonged cooking process.  When I want to eat I want it now.  So when I came up with the idea for this salad it seemed like a great idea.  And then I tasted it.  It was a great idea.  Grilling chicken takes a long time especially if it’s frozen to begin with.  This recipe takes, oh I don’t know, five minutes.  The secret is to use canned chicken.  Check it out.

Quick Southwest Grilled Chicken Salad with Bacon

  • Servings: 1
  • Difficulty: Easy
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Here’s how this all goes down.  Melt your butter in a small skillet.  Add your garlic and simmer on medium low until it starts to smell good.  Add your chicken directly from the can.  Add salt and pepper to taste.  Next you want to prepare your lettuce on a plate.  Make it look pretty – we’re not heathens after all.  Spread your cheese and bacon bits over the lettuce.  Next you’ll add your cooked up chicken to the top.  After that it’s as simple as dressing it and shoving it in your facehole.  Until next time.  Enjoy!

A new take on bulletproof coffee… Coconut Chocolate Dark Roast Coffee

Coconut Chocolate Dark Roast Coffee

  • Servings: 1
  • Difficulty: Easy
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As I have progressed along the path of weight loss and ketogenic eating I’ve had to reconfigure my macros here and there to insure that I’m consuming enough protein to preserve my lean body mass.  As my protein needs have gone up I’ve had a hard time adjusting my intake to match.  My take on the traditional bullet proof coffee was adapted to meet increased protein needs.  Here is how I make my high protein version.

The recipe is really simple.  Prepare yourself a cup of coffee.  Once cooled a little place the coffee, a serving of protein powder, one tablespoon of coconut oil and one serving of the fitness fiber in the smoothie cups that come with the blender.  Blend it until really smooth and foamy.  The flavor is rich and decadent like you’re eating a coffee flavored Mounds Bar.  I make this every morning to start my day off with some healthy fats (MCTs), protein and caffeine.  This usually holds me until lunch time!  Enjoy!

New York Strip Steak with Mushrooms and Swiss

As a guy I have an unhealthy fascination with meat.  I also love mushrooms and Swiss cheese. That’s why this is one of my favorite meals.  It’s finally warm out here in Pennsylvania so we used the grill for this recipe. 

New York Strip Steak with Mushrooms and Swiss

  • Servings: Varies
  • Difficulty: Easy
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  • 1 New York Strip Steak per Person
  • Weber Steak N’ Chop
  • 1 8 Oz Package Sliced White Button Mushrooms
  • 2 Tbsp Butter
  • 2 Oz Swiss Cheese
  • Your Favorite Steamed Keto Friendly Vegetables (For a Side)
  • Salt and Pepper to Taste

Pre heat your grill to medium heat. Tenderize your steak while the grill is heating with a meat tenderizer. This is the time to get those aggressions out!  Once the steak is sufficiently punished smear  enough dry rub on the steak to coat the top.  Now put those bad boys on the grill and cook your steaks until the middle is only slightly pink. (Or however you prefer your meat. I like mine to bleed a little. Or use this handy Smart Digital Meat & BBQ Thermometer). When your meat is started take a small saucepan and melt one tablespoon of butter in it. Add your mushrooms, salt and pepper. Sautee them approximately 12-15 minutes or until tender. I hope you’ve been checking on the steak because it should be close to done. Remove the steaks and let them sit for 5 minutes. All grilled meat should be allowed to breathe!  Now you slice down your cheese and put it on top followed by the mushrooms. Salt and pepper to taste. Serve with your steamed veggies topped with one tablespoon of butter. Enjoy!