Chapter Five:
HEALTHY LUNCH IDEAS
It’s 1 p.m., and breakfast seems like an awfully long time ago. Your stomach is rumbling, and that means you need a satiating meal that has the staying power to see you through till dinner. What do you do? Try some of the low-carb recipes in this chapter! From grain-free sandwiches to salmon nori rolls and keto-friendly protein bars, here are some of my favorite ways to enjoy a healthy lunch. And lots of these recipes can do double duty, too: they also make great light dinners.
VEGETABLE FRITTERS
I can’t get enough of these vegetable fritters. They make a nice light lunch or side dish: serve them with guacamole, sour cream, or my Spicy Chocolate BBQ Sauce for dipping.
12 TO 18 FRITTERS
15 MINS
45 TO 50 MINS
INGREDIENTS
1 small (60 g/2.1 oz) red onion
1 large (200 g/7.1 oz) turnip
1 small (200 g/7.1 oz) celeriac
2 medium (400 g/14.1 oz) zucchini
1/2 teaspoon salt
1/4 cup (55 g/1.9 oz) ghee or coconut oil, melted
1/3 cup (50 g/1.8 oz) flax meal
1 teaspoon garlic powder
1 teaspoon turmeric
2 large pastured eggs
Optional: 1/4 cup (25 g/0.9 oz) Parmesan or shredded cheddar cheese or 4 slices crispy bacon
NUTRITION FACTS PER SERVING (2 to 3 fritters)
Total carbs: 11.2 g
Fiber: 4.4 g
Net carbs: 6.8 g
Protein: 5.5 g
Fat: 14.7 g
Energy: 193 kcal
Macronutrient ratio: Calories from carbs (15%), protein (12%), fat (73%)
Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet with parchment paper. (Alternatively, you can fry the fritters in a pan greased with ghee.)
Peel the onion, turnips, and celeriac. Wash and leave the skin on the zucchini. Slice the onion. Using a julienne peeler, vegetable spiralizer, or a regular grater, shred the celeriac, turnips, and zucchini into thin “noodles.”
Combine all the vegetables into a mixing bowl and season with salt. Set aside for 20 minutes to let the vegetables release their juices. Then pat dry with a paper towel.
Add the melted ghee or coconut oil (if frying, pour into the pan instead), as well as the flax meal, garlic powder, turmeric, eggs, and Parmesan cheese or bacon (if using). Season with salt again and mix well. Begin assembling medium-sized fritters on the baking sheet; you should have about 12 to 18 fritters. Place the fritters in the oven and bake for about 15 to 20 minutes.
When done, the fritters should be crispy and lightly browned on top. Remove from the oven and set aside to cool.
◁ SALMON & SPINACH ROULADE
Salmon and spinach work so well together, especially in this light lunch that’s packed with healthy omega-3 fatty acids. It makes an impressive party snack, too!
4 SERVINGS
15 MINS
30 MINS
INGREDIENTS
2 tablespoons (30 g/1.1 oz) ghee or butter
1 clove garlic, crushed
1 large package spinach, fresh (250 g/8.8 oz) or frozen (275 g/9.7 oz)
4 large eggs
1/4 teaspoon salt
1/4 teaspoon cream of tartar
5.3 ounces (150 g) cream cheese
1/4 cup (60 g/2.1 oz) sour cream
1 tablespoon (15 ml/0.5 fl oz) fresh lemon juice
2 medium (30 g/1.1 oz) spring onions or chives,
2 packages (200 g/7.1 oz) smoked salmon
NUTRITION FACTS PER SERVING
Total carbs: 5.4 g
Fiber: 1.7 g
Net carbs: 3.7 g
Protein: 20.3 g
Fat: 28.1 g
Energy: 337 kcal
Macronutrient ratio: Calories from carbs (4%), protein (23%), fat (73%)
Preheat the oven to 375°F (190°C, or gas mark 5). Line a baking sheet or a Swiss roll pan with parchment paper. Wash and dry the spinach if using fresh. In a large pan, heat the ghee over medium heat and add the crushed garlic. Cook for one minute and then add the spinach. Cook for another minute until wilted (or, if using frozen spinach, until it’s defrosted.) Remove from the heat and set aside. Once cooled, pour off any excess juices.
To make the roulade, separate the egg whites from the egg yolks. In one bowl, beat the egg yolks. In a separate bowl, beat the egg whites with the salt and cream of tartar until they create soft peaks. Next, slowly mix in the whisked egg yolks. Be gentle: don’t deflate the egg whites while folding in the egg yolks.
Slowly fold the eggs into the spinach mixture: start by combining just a few tablespoons (45 to 55 g/1.6 to 1.9 oz) with the spinach and then mix in the remaining eggs.
Place the mixture in the parchment paper-lined tray and spread evenly. Bake for 10 to 12 minutes until it firms up and the top is lightly browned. Remove from the oven and cover with a damp kitchen towel until cool. This will prevent the eggs from getting too dry and will make the rolling easier.
Meanwhile, prepare the filling. Mix the cream cheese, sour cream, lemon juice, and finely chopped spring onion or chives. Season with a pinch of salt and mix well.
Flip the roulade onto a cutting board. Peel off the parchment paper and start adding the filling: Lay the pieces of smoked salmon all over the roulade, leaving small gaps on all sides. Spread the cream cheese filling over the salmon and then roll up the roulade tightly. Serve immediately by cutting into slices or wrap in aluminum foil and keep refrigerated.
◁ HEALTHY SALMON BAGELS
This convenient, keto-friendly lunch can be made in advance, then snatched from the fridge as you’re running out the door in the morning.
2 SERVINGS
5 MINS
5 MINS
INGREDIENTS
2 Ultimate Keto Buns (here)
2.1 ounces (60 g) cream cheese
2 tablespoons (30 g/1.1 oz) mayonnaise
2 tablespoons (6 g/0.2 oz) chopped chives
1 tablespoon (4 g/0.14 oz) chopped fresh dill
1 tablespoon (15 ml/0.5 fl oz) fresh lemon juice
1 package (100 g/3.5 oz) smoked salmon
NUTRITION FACTS PER SERVING
Total carbs: 14.4 g
Fiber: 8.3 g
Net carbs: 6 g
Protein: 23.8 g
Fat: 54.2 g
Energy: 597 kcal
Macronutrient ratio: Calories from carbs (4%), protein (16%), fat (80%)
Follow the recipe for Ultimate Keto Buns, but shape the pieces into bagels or use a donut baking pan.
Mix together the cream cheese, mayonnaise, chives, and dill. Halve each bagel widthwise and spread the cream cheese mixture on each side. Drizzle the lemon juice over the smoked salmon and then place the fish on top of the cream cheese on two of the bagel halves. Close each sandwich and serve.
◁ MEATY GUACMUFFINS
Muffins with meat? Yes, you heard that right! These hearty, savory muffins are even better when topped with a creamy guacamole “frosting.”
12 MUFFINS
15 MINS
35 TO 40 MINS
INGREDIENTS
2 tablespoons (30 g/1.1oz) ghee or lard
2 cloves garlic, crushed
1 small (70 g/2.5 oz) white onion, diced
2 1/2 cups (300 g/10.6 oz) Cauli-Rice (here)
1.1 pound (500 g/17.6 oz) beef, ground
2 large eggs
2 teaspoons paprika
1 teaspoon Dijon Mustard (here)
1/2 teaspoon salt
Guacamole “Frosting”
1 1/2 medium (300 g/10.6 oz) avocados
1 small (70 g/2.5 oz) white onion, finely chopped
2 tablespoons (30 ml/1 fl oz) freshly squeezed lime juice
1 cup (150 g/5.3 oz) cherry tomatoes, coarsely chopped
2 tablespoons (2 g/0.07 oz) chopped cilantro
1 small hot chile pepper, chopped
2 cloves garlic
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER MUFFIN
Total carbs: 5.7 g
Fiber: 2.8 g
Net carbs: 3 g
Protein: 9.6 g
Fat: 15.5 g
Energy: 197 kcal
Macronutrient ratio: Calories from carbs (6%), protein (20%), fat (74%)
Preheat the oven to 350°F (175°C, or gas mark 4).
Heat the ghee in a large pan and add the crushed garlic and finely diced onion. Cook for 3 to 5 minutes and then add the Cauli-Rice. Cook for about 10 minutes, stirring frequently. Season with salt and set aside.
In a bowl, mix the ground beef, eggs, paprika, mustard, and Cauli-Rice mixture. Season with salt to taste and mix until well combined. Divide the meat mixture evenly between the cups of a muffin pan, place in the oven, and bake for 20 to 25 minutes until lightly browned and crispy on top. Remove from the oven and let cool.
Meanwhile, prepare the guacamole “frosting.” Halve and peel the avocados, remove the stones, and put half of the avocado into a bowl. Mash it well with a fork. Add the finely chopped onion, lime juice, coarsely-chopped tomatoes, cilantro, chile pepper, and crushed garlic.
Dice the rest of the avocado and mix it into the salad, but do not mash it. Season with salt and black pepper to taste. Top each of the meat muffins with the guacamole and serve.
TIP
Using lime juice in your guac and keeping it in an airtight container will keep it a vibrant green for longer.
CHICKEN CHARD WRAPS
A lunchbox staple, these Chicken Chard Wraps are sure to stave off hunger until dinnertime.
2 WRAPS
5 MINS
15 MINS
INGREDIENTS
Water
2 large eggs
2 medium (30 g/1.1 oz) spring onions or chives
1 tablespoon (15 g/0.5 oz) Dijon Mustard (here)
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
3 tablespoons (45 g/1.6 oz) Mayonnaise (here)
Salt and freshly ground black pepper, to taste
2 cups (250 g/8.8 oz) Simple Shredded Chicken (here)
4 to 8 large (180 g/6.3 oz) chard leaves
NUTRITION FACTS PER SERVING
Total carbs: 6.4 g
Fiber: 2.1 g
Net carbs: 4.3 g
Protein: 32.1 g
Fat: 44 g
Energy: 545 kcal
Macronutrient ratio: Calories from carbs (3%), protein (24%), fat (73%)
First, hardboil the eggs. Next, chop the spring onions and place in a bowl of water: any dirt on the onion will settle at the bottom of the bowl. Remove the onions and drain well on a paper towel. Mix the spring onion with the mustard, lemon juice, and mayo. Season with salt and black pepper. Wash the chard leaves.
Place the Simple Shredded Chicken on top of the chard leaves. Top with the mayo dressing and sliced hard-boiled egg. Wrap the chard around the filling and eat immediately.
TIP
You can prepare healthy chard wraps in the evening and have them ready to take to work in refrigerated lunch boxes. Simply fill the chard with some protein (eggs, chicken, tuna, salmon, etc.) and add homemade mayo, cream cheese, shredded cheese, and your favorite spices and herbs—the options are endless!
EASY CLOUD SANDWICHES
As light and fluffy as their name suggests, these grain-free sandwiches are ideal for a quick, keto-friendly lunch.
2 SANDWICHES
10 MINS
15 MINS
INGREDIENTS
Sandwich Buns
2 large eggs, separated
Pinch of salt
1/4 teaspoon cream of tartar
2/3 cup (60 g/2.1 oz) grated Parmesan or cheddar cheese
Filling
2 tablespoons (30 g/1.1 oz) butter
1/4 cup (50 g/1.8 oz) cream cheese
4 slices (100 g/3.5 oz) high-quality ham
2 slices (56 g/2 oz) cheddar or Swiss cheese
4 leaves (40 g/1.4 oz) lettuce
NUTRITION FACTS PER SERVING
Total carbs: 3.5 g
Fiber: 0.3 g
Net carbs: 3.2 g
Protein: 34.3 g
Fat: 42.1 g
Energy: 520 kcal
Macronutrient ratio: Calories from carbs (2%), protein (26%), fat (72%)
Preheat the oven to 450°F (230°C, or gas mark 8). Separate the egg whites from the egg yolks and reserve the yolks. Add the salt and cream of tartar to the egg whites and whip them into a thick foam using a whisk or a food processor.
Gently fold the Parmesan cheese into the whisked egg whites with a spoon. (For a dairy-free bun, use finely chopped crispy bacon, ham, or fresh herbs like parsley, basil, or chives in place of the Parmesan cheese.) Whisk the egg yolks and slowly mix them into the egg whites. Be gentle: don’t deflate the egg whites.
Line a baking sheet with parchment paper. Using a spoon, create four mounds of the fluffy egg mixture. Bake in the oven for about 3 minutes. Lower the temperature to 400°F (200°C, or gas mark 6) and bake for another 10 minutes. Remove from the oven and set aside to cool. Top with butter, cream cheese, ham, cheddar cheese, and lettuce or try some of the following options.
TIPS FOR OTHER FILLINGS (PER SERVING)
Tuna melt: 2 ounces (56 g) canned tuna, 2 tablespoons (30 g/1.1 oz) mayo, 1 small spring onion, 1 tablespoon (15 ml/0.5 fl oz) lemon juice, 1/4 cup (30 g/1.1 oz) shredded cheddar cheese
Tandoori chicken: 3 ounces (85 g) shredded chicken, 2 lettuce leaves, 2 tablespoons (30 g/1.1 oz) full-fat yogurt, and 1 teaspoon tandoori spice mix
Pork & slaw: 3 ounces (85 g) Perfectly Pulled Pork (here), 1/2 serving Creamy Keto Coleslaw (here)
◁ SALMON NORI ROLLS
These Salmon Nori Rolls make excellent workday lunches or party snacks. You’ll definitely want to make enough to share!
4 SERVINGS
15 MINS
20 MINS
INGREDIENTS
Nori rolls
2 medium (300 g/10.6 oz) salmon fillets
1/2 teaspoon salt, divided
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
1 tablespoon (15 g/0.5 oz) ghee or coconut oil
4 large eggs
1/4 cup (55 g/1.9 oz) Spicy Mayonnaise (recipe below)
4 nori seaweed sheets
4 cups (120 g/4.2 oz) lettuce leaves
1 large (200 g/7.1 oz) avocado
2 tablespoons (8 g/0.3 oz) chopped fresh dill
Spicy Mayonnaise
1/2 cup (110 g/3.9 oz) Mayonnaise (here)
2 tablespoons (30 ml/1.1 fl oz) Sriracha or hot sauce
NUTRITION FACTS PER SERVING (1 uncut roll)
Total carbs: 8.5 g
Fiber: 4.7 g
Net carbs: 3.8 g
Protein: 25.3 g
Fat: 43.4 g
Energy: 516 kcal
Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)
First, cook the salmon. Fill a steaming pot with about 2 inches (5 cm) of water. Bring to a boil over high heat.
Season the salmon fillets with a pinch of the salt and drizzle with half the lemon juice. Reduce the heat to medium and place in the salmon in a steaming basket. Cover with a lid and cook for 8 to 10 minutes or until the fish is opaque and separates easily when pierced with a fork.
Meanwhile, prepare the egg omelets. Grease a pan with some of the ghee. Crack an egg into a small bowl and season with a pinch of the salt. Mix well with a fork and pour the mixture into the hot pan. Spread the egg as evenly as possible over the surface of the pan to make a thin omelet: it doesn’t need to be round in shape. Cook until the top is firm. Remove from the pan and set on a plate. Repeat with the remaining eggs; grease the pan again if needed.
Prepare the Spicy Mayonnaise by mixing the mayonnaise with the Sriracha.
When the salmon is cooked, remove the skin and crumble the flesh into a bowl. Add half of the Spicy Mayonnaise and the chopped dill and mix until well combined. Keep the remaining Spicy Mayonnaise for later.
Start assembling the roll. Place an egg omelet on top of a nori sheet. Make sure the omelet doesn’t cover the whole nori sheet; leave 1 to 2 inches (2.5 to 5 cm) on the sides so you can seal the nori roll. If the omelet is too big, cut the edges and put the cuttings in the middle of the roll.
Top each with 1 cup (30 g/1.1 oz) of lettuce, 1/4 of the sliced avocado, and 1/4 of the salmon mixture. Make sure you place the filling only on the first half of the omelet so you can wrap it easily. Roll it up, wet the free nori edge with a few drops of water, and seal well. Set the roll on a plate with the sealed side down to keep it tight. Repeat with the remaining ingredients. Leave to rest for 10 to 15 minutes before serving or put it in the fridge. Cut each roll into 8 pieces and serve with the remaining Spicy Mayonnaise.
◁ REUBEN SANDWICH
Who could say no to this keto-friendly version of the classic Reuben sandwich? It’s an irresistible combination of sauerkraut, pastrami, Swiss cheese, and Russian dressing.
2 SANDWICHES
10 MINS
15 MINS
INGREDIENTS
Russian Dressing
1 small (40 g/1.4 oz) pickle
1/2 teaspoon grated horseradish
3 tablespoons (45 g/1.6 oz) Mayonnaise (here)
1 tablespoon (15 g/0.5 oz) sour cream or more mayonnaise
1 teaspoon Sriracha or hot sauce
1 medium (15 g/0.5 oz) spring onion or chives
1 tablespoon (15 ml/0.5 fl oz) freshly squeezed lemon juice
1 tablespoon (4 g/0.14 oz) chopped fresh parsley
Salt to taste
Sandwich
2 tablespoons (30 g/1.1 oz) butter or ghee
4 slices Ultimate Keto Bread (here)
2 slices (56 g/2 oz) Swiss cheese
1/2 cup (75 g/2.6 oz) sauerkraut
4 slices (80 g/2.8 oz) pastrami or corned beef
NUTRITION FACTS PER SANDWICH
Total carbs: 21.8 g
Fiber: 14.6 g
Net carbs: 7.2 g
Protein: 34.9 g
Fat: 64.5 g
Energy: 752 kcal
Macronutrient ratio: Calories from carbs (4%), protein (19%), fat (77%)
First, make the Russian dressing. Grate the pickle and peel and grate the horseradish. Put them in a bowl with the remaining ingredients for the dressing, mix, and set aside.
Spread 1/2 tablespoon (7.5 g/0.3 oz) of butter or ghee on each bread slice. Turn the slices over and spread half of the Russian dressing on the other side.
Over two slices, spread half of the cheese, half of the sauerkraut, and all of the pastrami. Spread the remaining Russian dressing over the pastrami and top with the remaining sauerkraut and cheese. Place the remaining slice of bread on top, with the buttered side up.
Heat a regular or a griddle pan over a medium-high heat. Place the sandwich in the pan and press down on it with a spatula. (Alternatively, you can use a sandwich press.) Cook for about 5 minutes on each side until the bread is crispy and browned and the cheese starts to melt. When done, serve immediately.
TIP
For a lighter option, substitute the Ultimate Keto Bread with Fluffy Grain-Free Sunflower Bread (here).
ZUCCHINI LASAGNA
This lighter version of everyone’s favorite Italian dish will help you stay fuller for longer. It has a bit of a Greek twist, too, since it uses lamb instead of beef.
4 SERVINGS
10 MINS
35 TO 40 MINS
INGREDIENTS
2 tablespoons (30 g/1.1 oz) ghee
2 cloves garlic, crushed
1.3 pounds (600 g) lamb, ground
2 teaspoons oregano, dried
2 teaspoons basil, dried
1 tablespoon (7 g/0.25 oz) paprika
1/2 teaspoon salt
4 medium (800 g/1.7 lb) zucchini
1 cup (240 g/8.5 oz) canned diced tomatoes
2/3 cup (60 g/2.1 oz) Parmesan cheese, grated
NUTRITION FACTS PER SERVING
Total carbs: 11.3 g
Fiber: 3.8 g
Net carbs: 7.5 g
Protein: 34.5 g
Fat: 43.4 g
Energy: 563 kcal
Macronutrient ratio: Calories from carbs (5%), protein (25%), fat (70%)
Heat a large pan greased with ghee and add the crushed garlic. Cook for one minute and then add the ground lamb, dried oregano, basil, paprika, and salt. Mix and cook until the meat is browned on all sides. When done, remove from the heat and set aside.
Preheat the oven to 400°F (200°C, or gas mark 6). Meanwhile, prepare the zucchini. Wash the zucchini and use a potato peeler or a sharp knife to thinly slice the zucchini into wide “noodles.” Lay a third of the zucchini slices in a large caserole dish and top with half of the meat mixture. Add a third of the Parmesan cheese, then another layer of zucchini slices. Add the remaining layer of the meat mixture and top with more Parmesan and the last layer of the zucchini slices.
Sprinkle the top of the lasagna with the remaining Parmesan cheese and place in the oven. Cook for 25 to 30 minutes. When done, remove from the oven and set aside to cool for 10 minutes. Enjoy immediately or refrigerate when completely cool and store for up to 3 days.
BACON-WRAPPED LIVER PÂTÉ
Even if you think you don’t like offal, you’re still going to love this recipe. Chicken liver has a milder taste and goes surprisingly well with crispy bacon. I like adding these to green salads or serving them as hors d’oeuvres at parties.
4 SERVINGS
15 MINS
40 TO 45 MINS
INGREDIENTS
1 pound (450 g) chicken liver
1/4 cup ghee or lard (56 g/2 oz)
1 medium white onion (110 g/3.9 oz), peeled and finely chopped
2 cloves garlic, peeled and crushed
1/2 small celeriac (100 g/3.5 oz), peeled
8 slices (120 g/4.2 oz) of thinly-cut bacon
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 6.2 g
Fiber: 1 g
Net carbs: 5.2 g
Protein: 23.9 g
Fat: 26.8 g
Energy: 366 kcal
Macronutrient ratio: Calories from carbs (6%), protein (27%), fat (67%)
Preheat the oven to 325°F (160°C, or gas mark 3). Chop the chicken livers into small pieces. Heat half of the ghee in a pan and add the livers. Cook for just about 3 minutes until the livers are browned on the outsides but still pink inside. Transfer the livers to a blender and pulse until smooth.
Place the remaining ghee into a clean pan and add the onion, garlic, and celeriac. Cook over a medium heat for about 10 minutes, stirring frequently.
Add the cooked onion-celeriac mixture to the pureed chicken livers in the blender and pulse until smooth. For a chunkier texture, reserve some of the cooked vegetables to add in after blending.
Cut the bacon slices lengthwise into 16 slices. Season the liver mixture with salt and black pepper to taste and use a spoon to form it into small ovals. Place an oval on a slice of bacon and wrap the bacon around the pâté to create 16 small parcels. Transfer to a baking sheet and cook for 25 to 30 minutes.
When done, remove from the oven and set aside. Serve warm or at room temperature, in salads or on their own.
SPICED COCONUT GRANOLA BARS
These granola bars are so filling: they’re standalone meals in themselves. Keep a few in the car or in your bag in case you need an on-the-go snack.
8 SERVINGS
10 MINS
30 MINS
INGREDIENTS
1/2 cup (35 g/1.2 oz) each unsweetened dried shredded coconut and flaked coconut
1/4 cup (35 g/1.2 oz) each almonds, macadamia nuts, pecans, chia seeds and pumpkin seeds
1/3 cup (35 g/1.2 oz) whey protein or egg white protein powder
1 tablespoon (7 g/0.25 oz) pumpkin-spice mix
1/4 cup (40 g/1.4 oz) erythritol, powdered
Pinch salt
2 large egg whites
3/4 cup (185 g/6.6 oz) coconut butter or Toasted Nut Butter (here)
2 tablespoons (30 g/1.1 oz) extra virgin coconut oil or butter
1/2 cup (120 ml/4.2 fl oz) coconut milk
15 to 20 drops liquid stevia
NUTRITION FACTS PER SERVING
Total carbs: 12.7 g
Fiber: 8.5 g
Net carbs: 4.2 g
Protein: 11.3 g
Fat: 33.9 g
Energy: 377 kcal
Macronutrient ratio: Calories from carbs (5%), protein (12%), fat (83%)
Preheat the oven to 325°F (160°C, or gas mark 3). Place the shredded and flaked coconut in a large mixing bowl. Roughly chop the almonds, macadamia nuts, and pecans. Add the nuts, then the chia and pumpkin seeds, protein powder (plain or vanilla), pumpkin spice mix, powdered erythritol, and salt. Mix until well combined.
Put the egg whites, coconut butter (or Toasted Nut Butter), coconut oil, coconut milk, and liquid stevia into a small saucepan and gently heat until melted and combined. Pour the coconut mixture into the dry mixture and combine well.
Line an 8 × 8 inch (20 × 20 cm) pan with parchment paper or use a silicone pan. Scoop the mixture into the dish and spread it out evenly using a spatula. Bake for about 30 minutes. When done, remove the dish from the oven and place it on a rack to cool. Let the granola cool completely before cutting into 8 bars. Store at room temperature in an airtight container for up to 5 days or refrigerate for up to 10 days.
TIP
You can make your own pumpkin spice mix. To get 1/2 cup (48 g/1.7 oz) pumpkin pie spice mix, combine 1/4 cup (28 g/1 oz) Ceylon cinnamon, 2 tablespoons (11 g/0.4 oz) ground ginger, 2 teaspoons ground nutmeg, 1 teaspoon ground cloves, and 1 teaspoon ground allspice. Optionally, add 1/2 teaspoon ground cardamom and 1/2 teaspoon ground mace. Store in an airtight container in your cupboard.
◁ FUDGY PROTEIN BARS
These chocolatey keto bars are some of the best I’ve ever created. They’re super-easy to prepare, and they’re so filling!
8 SERVINGS
10 MINS
10 MINS + CHILLING
INGREDIENTS
1 recipe (about 500 g/17.6 oz) Chocolate Hazelnut Butter (here), at room temperature
1 cup (100 g/3.5 oz) whey protein or egg white protein powder
1/2 cup (50 g/1.8 oz) almond flour
Optional: 10 to 15 drops liquid stevia
2 tablespoons (28 g/1 oz) cacao nibs or dark chocolate, 85% cacao or more, chopped
NUTRITION FACTS PER SERVING
Total carbs: 14.4 g
Fiber: 7 g
Net carbs: 7.4 g
Protein: 19.3 g
Fat: 41.4 g
Energy: 476 kcal
Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%)
Place the Chocolate Hazelnut Butter in a bowl. Add the whey protein, almond flour, and liquid stevia (if using). Mix until everything is well combined.
Line an 8 × 8 inch (20 × 20 cm) pan with parchment paper or use a silicone pan. Scoop the mixture into the dish and spread it evenly using a spatula. Sprinkle with cacao nibs or chopped dark chocolate. Place in the fridge for up to 2 hours or until set. Use a pizza cutter to slice into 8 bars. Keep refrigerated so the bars won’t melt. Store in the fridge for up to 10 days.
TIP
Coconut oil and nut butters soften at room temperature, so make sure you keep your keto meals refrigerated. If you take the bars to work, make sure you place them in a secure container and get them back in the fridge as soon as possible.