Keto Grilled Chicken with Peanut Sauce

One of the best things about this keto grilled chicken with peanut sauce is that it is an incredible summer recipe that is not only delicious and tangy but great for a stress-free keto lunch six days a week. Even though this dish looks and tastes great when it is still sizzling hot, it is equally amazing when served cold on a salad. Plus, the peanut sauce  serves as an amazing dressing on the salad.

Try to use chicken thighs for this recipe as they are the best for a high-fat low carb diet due to their high-fat content. It is best to get chicken thighs that still have skin on them as it helps in making sure that they are not completely dried out during the grilling process.
So, without further ado, let’s get started:

Keto Grilled Chicken with Peanut Sauce

  • Servings: 6
  • Difficulty: Moderate
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Ingredients for Chicken:

  • 6 skin-on chicken thighs (or any other cut as preferred)
  • 1 Tbsp Lime juice
  • 1 Tbsp Sugar-free fish sauce
  • 1 Tbsp Soy sauce (Wheat Free)
  • 1 Tbsp Sugar-free rice wine vinegar
  • 1 Tbsp Avocado oil or any other light oil
  • 1 Tsp Minced fresh garlic
  • 1 Tsp Minced fresh ginger
  • 1 Tsp Ground coriander
  • 1 Tsp Granulated erythritol sweetener
  • 1 Tsp Cayenne pepper

Ingredients for Peanut Sauce

  • 1/2 Cup Sugar-free almond butter or peanut butter
  • 1 Tsp Minced fresh garlic
  • 1 Tsp Minced fresh ginger
  • 1 Tbsp Lime juice
  • 1 Tbsp Sugar-free fish sauce
  • 1 Tbsp Chopped fresh jalapeño pepper
  • 2 Tbsp Sugar-free rice wine vinegar
  • 2 Tbsp Water

For the chicken combine the fish sauce, rice wine vinegar and all of the other ingredients in a large bowl and start whisking them together. Add chicken pieces in the mixture and marinate them. Refrigerate the chicken in the marinade for 24 hours and take them out of the refrigerator at least 2 hours before cooking. Make sure you preheat the grill to get things started. Now, grill the chicken per side for about 7-8 minutes and if you have a thermometer then check the temperature as well as it needs to read between 160-165 degrees to be safe.  On a side note invest in a quality meat thermometer!  Food poisoning is no joke!

For the peanut sauce, blend all the sauce ingredients and serve it with the chicken to you and your family!  They’re going to love it!

1 chicken thigh and sauce (2 tbsp): 493 Calories, 32g Fat, 41g Protein

So, there you have it! If you enjoy this, then please do let me know in the comment section below! Also please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

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Low Carb Cloud Bread

In my search for the perfect Keto friendly bread I’ve tried many recipes.  I came across cloud bread on another site awhile back and decided to try it out.  Cloud bread has been been a staple of Keto dieters online for many years so I felt it needed to be tried.  This recipe is very simple in that it only requires four ingredients.  Odds are you already have them on hand and these can be whipped up tonight!

The flavor has a mild egg flavor which makes sense since they’re almost all egg but this makes them a wonderful addition to the breakfast menu.  They’re best served warm from the oven with butter or sugar free jelly.  Cloud bread stores well in the refrigerator for up to 7 days.  To reheat them place them in the toaster on low to medium and watch them closely.  I’ve noticed when they start to singe they begin to smell strongly of egg so that’s your cue that they’re done!

Low Carb Keto Cloud Bread

  • Servings: 12
  • Difficulty: Easy
  • Print

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⦁    3 Eggs
⦁    3 Tbsp Cream Cheese (At Room Temperature)
⦁    1/4 Tsp Baking Powder
⦁    Pinch of Salt to Taste
⦁    Garlic, Rosemary, Pepper or Any Other Spices (Optional)

Preheat your oven to 300 degrees Fahrenheit.  A silpat (I love these! Artisan Silicone Baking Mat) on a cookie sheet is helpful when baking this recipe.  Otherwise spray your cooking sheet with non stick cooking spray in preparation for later.  While your oven is heating separate your eggs.  Place the whites in one bowl and the yolks in another.  Choose a larger bowl for your egg whites as you will need the room later on.

First mix the egg yolks, cream cheese and salt in one bowl until smooth.  Add the baking powder to the larger bowl containing the egg whites and whip with a hand mixer (Turbo is good. More power. KitchenAid 7-Speed Hand Mixer) until the eggs form stiff peaks.  This may take 5-10 minutes but be patient.  The key to this recipe is the amount of air contained in the egg whites that gives it that light and fluffy texture.  No pressure here but once you’re done whipping the egg whites it’s essential to perform the rest of the recipe quickly as the mixture will begin to melt.  Take a silicone spatula and quickly but GENTLY fold the yolk mixture into the whipped whites mixture.  It is crucial during this step to stir  them only as much as needed to blend the two mixtures completely without working the air out of it.

img_4138-1Spoon the mixture into 12 even rounds on your silpat/cooking sheet.  If you want at this step sprinkle your favorite spices over the top of your future breads.

img_4140Place on the middle rack of your oven and bake for 18-20 minutes at 300 degrees Fahrenheit.  They will start to brown slightly at this point.  Next set your oven to broil and let the oven further brown the tops of your cloud breads.  Watch them carefully!  Burnt cloud bread isn’t very tasty.

1 Cloud Bread:  35 Calories, 2.7g Fat, 1.9g Protein, 0.3g Carbs, 0g Fiber, 0.3g Net Carbs

Adapted from The Big Apple Mama.

If you enjoy our content please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

Bob’s Red Mill Low Carb Keto Bread

We’ve been on a bit of bread kick around here lately.  Finding a decent substitute has been a goal of ours since we started keto.  This recipe is adapted from the Red Mill webpage using one of their many low carb baking mixes.  I try to stay away from anything labeled “low carb” because they’re typically infused with tons of sugar alcohols.  This baking mix doesn’t however it does contain wheat gluten and a small amount of cane sugar.  The net carbs per slice are around 5 net carbs so this is a bread that should be eaten sparingly.  The bread is very dense like a whole grain loaf of bread and it retains some moisture.  Even so it does toast in the toaster.  It’s almost sweet to the taste buds and makes a very good breakfast type bread.

The net carbs on this recipe are dependent on how thick you slice the bread.  When slicing the bread into 20 slices the net carbs works out to 5.1g net carbs per slice.  These slices are about 3/4 the thickness of regular sliced white bread.  You could attempt to slice the bread into more slices which would lower the carb count per slice even further but this might be difficult to do and require a very sharp bread knife.

Bob's Red Mill Low Carb Keto Bread

  • Servings: 20
  • Difficulty: Easy
  • Print

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  • 3 Cups Bob’s Red Mill Low-Carb Baking Mix
  • 3 Tbsp Canola Oil
  • 3 Eggs
  • 1 1/2 Cups Water
  • 4 1/2 Tsp Baking Powder
  • 7 Packets Low Carb Sweetener
  • 1-1/2 Tsp Vanilla Extract
  • 1 Tsp Pumpkin Pie Spice or Nutmeg

Preheat your oven to 350 degrees Fahrenheit.  In a large dry mixing bowl mix the low carb baking mix, baking powder, nutmeg and sweetener together until well blended.  Make a well in the center of the dry mixture and add the oil, water, eggs and vanilla to it.  Mix well with a fork or whisk until all the ingredients are blended.  This should only take a minute or two.  Spray an 8×4 loaf pan with non stick cooking spray.  Add the bread batter to the pan and spread it out evenly.  Bake at 350 degrees for 50-60 minutes.  Check the center with a toothpick to insure it is done.  The toothpick should come out clean when it is cooked throughout.

One Slice, 1/20th Loaf:  103 Calories, 3.9g Fat, 7.5g Protein, 8.1g Carbs, 3g Fiber, 5.1g Net Carbs

If you enjoy our content please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

Adapted from Bob’s Red Mill.

Low Carb Keto Bread

One of the biggest struggles in the Keto lifestyle is adjusting to a life without bread.  Sandwiches?  Toast?  Hamburgers with buns?  All a thing of the past.  Or are they?  Recently I came across a recipe for a low carb ketogenic friendly bread that really takes a bite out of those cravings!  While this bread isn’t difficult to make it does take special attention so some finer details to make it “fluffy” enough to match that feel that only bread provides.  This recipe is adapted from ketoconnect.net.

Low Carb Keto Bread

  • Servings: 20
  • Difficulty: Easy
  • Print

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Preheat your oven to 375 degrees Fahrenheit.  While the oven is preheating separate the eggs splitting the whites and yolks into different bowls.  Add the cream of tartar to the egg whites and beat the eggs with a hand mixer (KitchenAid 7-Speed Digital Hand Mixer) until peaks are formed.  Whipping air into the egg whites at this stage are what gives the bread that fluffy texture.  If you want denser bread go easy on this step or not at all.

Mix the egg yolks, butter, almond flour, baking powder and salt in a food processor (Hamilton Beach 12-Cup Food Processor) until all the ingredients are combined well.  Some lumps won’t matter but it’s best to try and get them all out at this stage.

Add 1/3 of the egg whites to the mixture and continue to process it until it is well mixed.

Critical point!  Add the remainder of of the egg whites to the processor and mix it in.  Do this only long enough to mix it and no longer.  This will insure the air isn’t worked out of the egg whites entirely and add the fluff we’re looking to create!

Finally pour the mixture into a buttered 8×4 loaf pan (Calphalon Bakeware Loaf Pan) and bake at 375 for 30 minutes.  Check the bread by piecing it in the middle with a toothpick.  If the tooth pick comes out clean it’s done.  If there is some dough stuck to it then it needs more time.

One Slice, 1/20th Loaf:  90 Calories, 7.9g Fat, 3.7g Protein, 1.9g Carbs, 0.9g Fiber, 1g Net Carbs

Here is a helpful video if you’re struggling with getting those egg whites fluffy!

If you enjoy our content please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

Amazon Prime is a Godsend

So this will sound like a shameless plug for Amazon Prime, and it sort of is, but I have to admit that AP is an amazing service for people following a non-traditional diet like Keto.  It’s one more tool in an arsenal to help you kick ass while losing weight.

Amazon Prime is a membership program offered by Amazon.com that offers many benefits.  If you use none of the other features of AP you will find that the FREE Two-Day Shipping is well worth the price of prime.  Many low carb foods that are difficult to find in stores can be purchased from Amazon and sent to your home for FREE in just two days.  The savings on shipping fees will pay for your membership if you use the service as little as once a month.  (Also don’t forget Christmas.  Prime is a great way to shop from home and skip out on the craziness at the mall!)

There is also a free streaming music service comparable to other paid services that you can use while working out.  Create and download that perfect playlist for running or the gym and listen to it on the FREE Amazon Music app.

There are so many features included in the Amazon Prime membership that I can’t fit them all in here in detail.  The full list of benefits as shown on Amazon’s website include:

  • FREE Two-Day Shipping on eligible items to addresses in the contiguous U.S. and other shipping benefits.
  • FREE Same-Day Delivery in eligible zip codes.
  • Prime Now: Get FREE two-hour delivery or scheduled delivery on over 10,000 items, from groceries to electronics and more. Plus, get free delivery from your favorite local stores. Available in eligible zip codes only.
  • Restaurant Delivery: Get FREE one-hour delivery from popular restaurants with Prime Now. Available in eligible zip codes only.
  • FREE Release-Date Delivery: FREE Release-Date Delivery on eligible pre-order items delivered on their release date to ZIP codes within the continental U.S.
  • Prime Video: unlimited streaming of movies and TV episodes for paid or free trial members in the U.S. and Puerto Rico.
  • Prime Music: unlimited, ad-free access to hundreds of Prime Playlists and more than a million songs for members in the U.S. and Puerto Rico.
  • Prime Photos: Secure unlimited photo storage and enhanced search and organization features in Amazon Drive for you and the members of your Family Vault.
  • Prime Pantry: Access to Prime Pantry, where members can purchase and ship to addresses in the contiguous U.S. low priced grocery, household, and pet care items for a flat delivery fee of $5.99 for each Prime Pantry box. Prime Pantry orders cannot be shipped to addresses in Alaska, Hawaii, and Puerto Rico.
  • Amazon Elements: Access to Amazon Elements products, Amazon’s own line of everyday essentials.
  • Amazon Dash for Prime: Never run out of your favorite products with Amazon Dash Button.
  • Prime Early Access: Get 30-minute early access to Lightning Deals on Amazon.com.
  • Kindle Owners’ Lending Library: access to members in the U.S. 
  • Prime Reading: You can borrow books, magazines, and more from the Prime Reading catalog and read them on your Fire tablet, Kindle e-reader, or the Kindle reading apps for iOS and Android.
  • Kindle First: Early access for members in the U.S. to download a new book for free every month from the Kindle First picks.
  • Audible Channels for Prime: Get access to Audible Channels, a $60/year value, for free. Audible Channels includes unlimited listening to original audio series and playlists handcrafted for every interest. You’ll also receive access to Prime Exclusive Audiobooks, a collection of streaming audiobooks including best sellers, family favorites, celebrity-narrated classics and more. Just download the free Audible app and sign in with your Amazon account to start listening.
  • Amazon Music Unlimited: Prime members can get discounted Amazon Music Unlimited monthly plans and there are annual plans available exclusively to Prime members.
  • Video Add-On Subscriptions: Members can purchase Video Add-on Subscriptions to premium content providers.
  • Deals and Discounts, Compliments of Amazon Family: These include 20% off diapers through Subscribe & Save and 15% off eligible products from your baby registry.
  • Twitch Prime: Members get exclusive discounts on physical games pre-orders and new releases. Twitch.tv users who link their Amazon Prime account get ad-free viewing on Twitch, a free Twitch channel subscription every month, and exclusive access to free game content.
  • Membership Sharing: Two adults living in the same household can create an Amazon Household to share certain Amazon Prime benefits. If you have a paid Prime membership under your personal account you can share your shipping benefits with your Amazon Business user account.

That’s incredible, right?  So down to the business.  Clicking the following link (Try Amazon Prime 30-Day Free Trial) takes you to the sign up page.  Amazon offers a free 30 day trial of Amazon Prime.  You even get to try it out before you buy it.  If you choose to continue the service the cost is $99 per year.  I highly suggest you try it.  Prime has made purchasing my Keto supplies so much more convenient.

Low Carb Broccoli Slaw

When my wife first showed me the package of “Broccoli Slaw” she picked up from the store I wasn’t sure what it would taste like.  After all it’s coleslaw but made with broccoli stems – not cabbage.  We used this recipe for coleslaw dressing and combined the two.  The result was incredibly easy and very tasty!  This is an excellent side dish for Low Carb Breaded Fish.

Broccoli Slaw

  • Servings: 4
  • Difficulty: Easy
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  • One 16 Oz Package Dole Broccoli Slaw Mix (You can substitute regular old coleslaw mix if you prefer.)
  • 1/4 Cup Thin Sliced Onion (We experimented with green onions and it was great too!)
  • 1/3 Cup Splenda Sugar Substitute
  • 1/2 Tsp Salt
  • 1/8 Tsp Black Pepper
  • 1/2 Tsp Celery Seed
  • 1/2 Cup Mayonaisse
  • 1/2 Cup Heavy Whipping Cream
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

Mix the slaw mix and onions in a large bowl and set aside.  Mix the rest of the ingredients thoroughly in a separate bowl.  Pour the liquid ingredients over the slaw mixture and gently mix together.  Chill for several hours and enjoy!

One Fourth of Recipe:  308 Calories, 30g Fat, 2.3g Protein, 7.9g Carbs, 3.3g Fiber, 4.6g Net Carbs

If you enjoy our content please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

Low Carb Breaded Fish

It’s that time of the year again!  Fish Fry’s are being held in every church and fire hall in the area.  Being keto doesn’t mean you have to miss out!  There are amazing ways to fry up breaded fish at home that are sure to satisfy that craving.

Low Carb Breaded Fish

  • Servings: Varies
  • Difficulty: Easy
  • Print

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  • 2-4 Cod Fillets (Fresh or Frozen)
  • 1/2 Cup Almond Flour
  • 2 Oz Crushed Plain Pork Rinds
  • 2 Eggs
  • 1/2 Tbsp seasoning of your choice
  • Cooking oil or Deep Fryer. (Best purchase I’ve ever made. Farberware 4-Liter Deep Fryer.)

Preheat your deep fryer to 375 or prepare cooking oil in a large skillet by heating it on high.  Start by crushing your pork rinds into a fine powder.  We accomplished this by placing them in a gallon plastic bag and rolling our fists over the bag.  Add your seasoning to the crushed pork rinds in the bag.  We used a belgian style wheat ale seasoning which gave the fish a wonderful citrus flavor. (McCormick Grill Mates Belgian-Style White Ale Seasoning)

Status: Crushed

Whisk two eggs in bowl for an egg wash and pour your almond flour onto a plate.  Take a cod fillet and press it into the almond flour.  This works best if the fillet is damp but not soaking wet.  Next place the fillet in the egg wash making sure to completely wet it without knocking the almond flour off.  Finally place it into the bag of crushed pork rinds and gently shake it up to completely cover the fish.  Fry the breaded fish for 8-9 minutes or until the internal temp has reached 145 degrees as measured by a reliable meat thermometer.  Serve hot and enjoy!

Nutritional Info:  Varies

If you enjoy our content please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial