Bratwurst and Saurkrat

This isn’t quite a recipe so I’m calling it a meal idea. Bratwurst and sauerkraut is an exceptionally Keto friendly meal. Growing up in southwest Pennsylvania these foods are common place here. If you do your label checking for specific brands you’ll find that these foods are very low in net carbs!  These beer bratwurst and sauerkraut are from Aldis.  The brand is from Germany called Deutsche Küche.  


2 Links and 1 Cup Saurkraut:  556 Calories, 44 g Fat, 30 g Protein, 2 g Net Carbs

Buffalo Chicken Salad

Today’s post is brought to you by the word leftovers.  This recipe is fantastic because it is simple to make with leftovers from another recipe I’ve posted.  Earlier this week we showed you how to make a simple and delicious Buffalo Grilled Chicken Salad.  When you make the salad version you can easily double the recipe and save the leftover chicken breasts to make this effectively making two meals at once.

Buffalo Chicken Salad

  • Servings: 1
  • Difficulty: Easy
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First you’ll need to make the chicken breasts according to this recipe.  Double the ingredients if you intend to make an actual salad and this salad.

Take your prepared buffalo chicken breasts and place them in a food processor to grind them up.  (This is a great food processor to use. Black & Decker 8-Cup Food Processor)

Chop that chicken!

Chop that chicken!

Place the ground chicken in a bowl and set aside.  Next break your celery stalk up into pieces small enough to fit into your food processor.  Pulse until the pieces are finely chopped.  Add the celery to the same bowl as the chicken.  After that add your mayonnaise, salt and pepper, and another serving of the buffalo sauce to the bowl.

Ready to mix!

Ready to mix!

If you want blue cheese in your salad add that too.  Mix well with a spoon and refrigerate.  Split in two for a smaller meal.  You can also add a drizzle of blue cheese salad dressing over top if it fits your macros.  This is a great protein packed lunch from leftovers!  Enjoy!

Entire Recipe (Minus Blue Cheese):  466 Calories, 35 g Fat, 38 g Protein, 1 Total Carb

Quick and Dirty Steak Salad

Ok folks I have to apologize in advance.  Since I started this blog my goal has been to post a recipe a day so that the people following along could have a simple guide to meal planning.  Well today has been hectic with activities and I haven’t had any time to cook anything!  (For your reference.)  This is something I made a few days ago and I put it on the back shelf because it was similar to another recipe I had posted.  The difference here is the prep time.  No time to cook up steak for a salad?  Well the answer to your problems is here…  Steak Ums!  Yes I know this isn’t exactly rocket science but it’s a fast meat to cook when you’re in a pinch and you want a hot salad topping.  I made this salad Greek-ish and you can too.

Quick and Dirty Steak Salad

  • Servings: 1
  • Difficulty: Easy
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  • One Serving Romain Lettuce
  • 3 Servings Steak Ums (Or however much fits in your macros.)
  • Salt and Pepper to Taste
  • 1 Tbsp Butter
  • 1 Oz Feta Cheese Crumbles
  • A Few Black Olives
  • Pepperoncini (If you like a little spice…)
  • One Serving Ranch Dressing

What I like about cooking steak ums is you can throw them in a skillet (I’m in love with T Fal and their thermo spot professional cookware.  It’s relatively inexpensive and everything is evenly cooked!  T-fal Professional Thermo-Spot Fry Pan) with 1 tbsp of butter over medium high heat and they’re cooked in about 5 minutes.  I sometimes put a little malt vinegar on the steak as it’s cooking.  It gives it a nice mellow flavor.  Salt and pepper the meat to taste.  Place the meat over your lettuce, add your feta cheese, olives, dressing and pepperocini to the top and you’ve got a quick and easy steak salad.  Enjoy!

Almost Real Crust Keto Pizza

Anyone on keto knows what a struggle it is to find a pizza replacement.  I’ve tried so many and none of them have come close to this one.  The original recipe has appeared on other sites.  I modified it slightly to my own tastes so I’m sharing my favorite keto pizza with you!  This one has that feel of a real slice of pizza.  You can pick it up and the crust crunches in your mouth.  Overall it’s very satisfiying!

Almost Real Crust Keto Pizza

  • Servings: 3-6
  • Difficulty: Moderate
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The Crust:

The Toppings:

  • 1 Cup Mozzarella Cheese
  • 1/2 Garlic Basil Marina Sauce (See Recipe Here)
  • 16 slices Pepperoni
  • Sprinkled Oregano (optional)

To make the crust, first preheat your oven to 400 degrees F.  Then take your two cups mozzarella cheese and place them in a microwave safe bowl.  Microwave the cheese on medium high until it is soft and smooshy.  Be careful not to microwave the cheese too long as you don’t want the edges to brown.  This takes generally just a minute or two.

Once the mozzarella cheese is all melted add your cream cheese and egg to the mozzarella in the bowl and mix it up well.  Then add your psyllium husk powder, almond flour, salt and pepper.  Mix well again.  Once it’s cool enough to touch you will want to work your “dough” into a ball.  If you have a pizza pan this is a great time to smear a little olive oil all over it and then place your dough ball in the middle.  Start working the edges out with your finger tips until you’ve made a pizza crust.  Place your pizza crust in the oven and bake for 10 minutes.  Take your crust out after the initial 10 minute bake, flip over and bake for another 3-4 minutes.  If you’ve followed along well to this point you should have this.


Now you get to add the toppings.  First start with your 1/2 cup Garlic Basil Marinara and then your 1 Cup Mozzarella and Pepperoni Slices.  (You can put whatever keto friendly toppings you’d like on it!)  Bake again for another 3-5 minutes or until the cheese is all melted.  I hope you enjoy this pizza!  I know I do!  (P.S.  I’m going to get one of these and pretend like I’m in classic pizza shop!)

1/6th Pie:   311 Calories, 24 g Fat, 20 g Protein, 2.3 g Net Carbs

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!

Keto Taco Bowl

I look at some other blogs and I see these nicely done photographs of food and I think they look so amazing!  I make the recipe and I’m faced with this unimaginably ugly thing that I made. Like all the fast food burgers I used to eat my version was the crappy flattened bun with a dried meat shingle wedged between.  Other keto blogs are McDonalds with $5000 cameras and food paint. Yes, food paint.

I’m going to do something different here at The Bacon Monologues. I’m going to present you with photographs of my food, after I make it, just before I eat it with just an iPhone. With that I present you my Keto Taco Bowl.

Keto Taco Bowl

  • Servings: 2-4
  • Difficulty: Easy
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As with all my recipes this is pretty easy. (I’m more of a “convenience first” kinda cook. Here are my ingredients.

  • 1 lb Ground Beef (80/20 or 70/30 works)
  • Taco Seasoning Packet
  • Green Chiles in a Can
  • Mexican Shredded Cheese (1/4 Cup)
  • 2 Tbsp Salsa
  • 2 Tbsp Ortega Taco Sauce
  • 2 Tbsp Full Fat Sour Cream
  • Dash of Chipotle Tobasco Sauce (Optional)

First you want to take your ground beef and taco seasoning and prepare them as directed on the package.  When the taco meat is close to being finished add your green chilies so they cook just a bit. You’ll only need 4 oz in your bowl so you can save the rest for fast meals later. Add the remainder of the ingredients on top of your meat.  Start with the cheese so it melts down and gets all gooey and delicious. Add everything else with the sour cream last. Taco Bell can’t do it better!

There are two variations for this recipe.  You can use my FAVORITE low carb tortilla and make soft shell tacos!  (Mama Lupe Low Carb Tortillas) You can also take all the ingredients and put them on a bed of romaine lettuce for a taco salad!  Enjoy!