KETO COMFORT FOODS
If you’re like many keto eaters, one of the things you miss most is traditional comfort food—saucy, creamy, carby foods that allow us to sink into a blissed-out cocoon. When you are eating keto, however, a plate of spaghetti with your favorite sauce is not a good lunchtime option. Ditto your favorite casserole. Neither is anything with white rice or mashed potatoes or polenta or grits or, or, or . . . Fortunately, this chapter can help you keto-eating comfort food lovers with a range of saucy, yummy, and soothing recipes that are perfect for lunch.
Makes 2 servings
When I was growing up, my mom would occasionally make stuffed peppers using green bell peppers, leftover meatloaf, and instant rice. I like them . . . but I love these even more. Feel free to use a different color pepper if you’d like.
1½ cups small cauliflower florets, raw
1 tablespoon olive oil
1 teaspoon dried basil, or a combination of dried basil and oregano, divided
Salt and pepper, to taste
6 ounces Italian sweet or hot sausage, casing removed
2 large red bell peppers
½ cup grated provolone cheese, divided
1. Preheat the oven to 350°F.
2. Place the cauliflower in a food processor and pulse until it resembles rice. Or use a box grater and grate the cauliflower.
3. Combine the cauliflower rice, olive oil, ½ teaspoon of the basil, salt, and pepper in a sauté pan with a lid and let it steam over medium heat until the cauliflower is tender, for about 6 minutes. Remove the pan from the heat and set aside.
4. In another sauté pan, cook the sausage, the remaining basil, salt and pepper to taste until the sausage is no longer pink. Set aside.
5. Remove the sausage from the pan with a slotted spoon and let drain on paper towels. Reserve the grease.
6. Add the sausage, sausage grease, and cauliflower rice to a large bowl with ¼ cup of the cheese. Stir to combine. Adjust seasonings if necessary. Set aside.
7. Prepare the peppers by carefully cutting off the tops. Then place the peppers on their sides and cut them in half lengthwise. Remove the seeds. You will have four pepper halves.
8. Place the peppers cut side up in a lightly greased baking dish and spoon the sausage-cauliflower mixture into each pepper half. Top with the remaining cheese.
9. Cover the dish with foil and bake for 25 minutes.
10. Remove the foil and bake for 10 more minutes or until the cheese is bubbly.
PER SERVING: 350 calories, 19g protein, 25g total fat, 12 g total carbohydrate
* For a stand-alone recipe for Cauliflower Rice, see page 111.
Makes 4 servings
Substitute any type of poultry, red meat, or seafood you have on hand for the pork, if desired.
1 large head cauliflower, separated into florets
2 tablespoons avocado or coconut oil, divided
2 cloves garlic minced
½ medium onion, chopped
1 pound pork chops or pork loin, minced
1 celery stalk, chopped
1 large egg, beaten
2 tablespoons soy sauce
1 teaspoon toasted sesame oil
OPTIONAL: ½ cup frozen peas
OPTIONAL: ½ cup diced red bell pepper
OPTIONAL: ½ cup finely shredded cabbage
1. In the bowl of a food processor, process the cauliflower until it resembles rice. Or, use a box grater and grate the cauliflower. Set aside.
2. Add the oil to a large skillet over medium-high heat. Add the garlic and onion and cook until softened, about 4–5 minutes. Add the pork and cook until barely opaque. Do not overcook at this early stage, as pork will continue to cook as you add the remaining ingredients.
3. Add the riced cauliflower and sauté for 2–3 minutes. Add the celery and any optional vegetables and cook for 1–2 minutes, being careful not to overcook. (You don’t want mushy fried rice!)
4. Add the egg, soy sauce, and sesame oil and cook until the egg is scrambled, for about one minute.
5. Enjoy immediately, or pack in a covered container and store in the refrigerator for up to two days.
PER SERVING (WITHOUT OPTIONAL INGREDIENTS): 350 calories, 30g protein, 20g total fat, 12g total carbohydrate
CILANTRO-LIME SHRIMP SCAMPI WITH ZUCCHINI NOODLES
Makes 4 servings
This is a traditional special-occasion recipe that is actually perfect for your workday lunch. Serve over Cauliflower Rice (page 111) or spiralized zucchini noodles.
2 tablespoons coconut oil, extra-virgin olive oil, or butter
1 pound jumbo shrimp (16–24), shelled and deveined
4 cloves garlic, chopped
OPTIONAL: Pinch-red pepper flakes
¼ cup Chicken Bone Broth (page 9)
1 lime, juiced (about 2 tablespoons)
Salt and pepper, to taste
2 tablespoons chopped cilantro
Base of choice, such as spiralized zucchini noodles or Cauliflower Rice
1. Warm the oil in a large sauté pan over medium-high heat. Add the shrimp, cook for 2 minutes, then flip. Add the garlic and red pepper flakes, if using, and cook for 1 more minute before setting the shrimp aside.
2. Add the broth, lime, salt, and pepper to the pan, scrape any browned bits from the bottom of the pan, and simmer for 2 minutes.
3. Return the shrimp to the pan with the cilantro, and toss to combine. Remove from the heat and pour over your base of choice.
PER SERVING (WITH ZUCCHINI NOODLES): 350 calories, 30g protein, 20g total fat, 10g total carbohydrate
* Don’t own a spiralizer? You can purchase spiralized noodles in the produce section of most grocery stores.
Makes 4 servings
This take on traditional paella features all the things my family loves about paella, with none of the carb-heavy rice. This recipe can be adjusted based on the proteins and vegetables you have on hand.
1 head cauliflower, separated into florets
¾ cup Chicken Bone Broth (page 9)
2 tablespoons extra-virgin olive oil, divided
4 boneless, skinless chicken thighs, cubed
1 medium yellow onion, chopped
2 cloves garlic, minced
½ red bell pepper, diced
2 Roma tomatoes, chopped
Salt and pepper, to taste
1 teaspoon saffron threads
¼ teaspoon smoked paprika
8 ounces chorizo sausage
½ pound jumbo shrimp, peeled and deveined
¼ cup fresh parsley
Lemon wedges for garnish
1. In the bowl of a food processor, process the cauliflower until it resembles rice. Or, use a box grater and grate the cauliflower. Set aside.
2. Add the broth to a large saucepan over medium heat.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook for 5 minutes, stirring occasionally to brown the chicken on all sides.
4. Add the remaining 1 tablespoon of oil, onion, garlic, red pepper, tomatoes, salt, pepper, saffron, paprika, and chorizo. Continue to sauté for another 7 minutes, until the onions have softened.
5. Pour the warm broth into the skillet, stirring to scrape up the browned bits from the bottom of the skillet.
6. Stir in the shrimp and the riced cauliflower and simmer for 5 minutes, or until the shrimp looks done.
7. Sprinkle the parsley over the top. Garnish with lemon wedges.
8. Enjoy immediately or store in a sealed container in the refrigerator for up to two days.
PER SERVING: 490 calories, 40g protein, 30g total fat, 14g total carbohydrate
Faux Rice, Pasta, and Potatoes
If you’re like me, one of your favorite parts of a saucy, comfort food meal is the rice, pasta, or potatoes served alongside. When you’re on the keto diet, however, these are no-nos. Here are some popular keto-approved side dish substitutions.
CAULIFLOWER RICE
Makes 4 servings
This recipe can be personalized with additional herbs or spices. Have fun with it!
1 large head cauliflower, separated into 1-inch florets
3 tablespoons butter
2 garlic cloves, minced
Salt and pepper, to taste
OPTIONAL: 1–2 teaspoons lemon juice, to keep the cauliflower white
OPTIONAL: 2 tablespoons fresh herbs, such as parsley or chives
1. Add the cauliflower to the bowl of a food processor and pulse until the cauliflower resembles rice. Depending the size of your food processor, you will probably need to work in two or three batches. Or use a box grater and grate the cauliflower. Set aside.
2. Add the butter to a large skillet over medium-high heat. Add the garlic and cauliflower and stir to combine. Season with salt and pepper.
3. Cook the cauliflower mixture until the cauliflower just begins to soften, for about 4–5 minutes.
4. Remove from the heat, adjust the seasonings, and stir in the lemon juice and fresh herbs, if using.
PER SERVING (WITHOUT OPTIONAL INGREDIENTS): 145 calories, 5g protein, 10g total fat, 8g total carbohydrate
BROCCOLI RICE
Makes 2 servings
This recipe is a brilliant way to use up broccoli stalks. If you don’t have a food processor, simply grate the broccoli on the coarsest side of a box grater.
4 uncooked broccoli stalks (the dried ends trimmed), cut into large chunks
1½ tablespoons butter
1–4 garlic cloves, minced
Salt and pepper, to taste
1. Place the broccoli stalks in the bowl of a food processor and pulse until they resemble rice grains. Do not overprocess.
2. In a large sauté pan over medium heat, add the butter and garlic. Cook for 1–2 minutes, until the garlic is softened.
3. Add the broccoli rice, salt, and pepper, and cook just until tender, for about 8–10 minutes.
PER SERVING: 185 calories, 3g protein, 12g total fat, 6g total carbohydrate
SPIRALIZED VEGGIE PASTA
Makes 1 or 2 servings
This is a fun recipe if you have a spiralizer attachment for your stand mixer or food processor. You can also use a handheld version or—the easiest option—simply purchase a tub of already spiralized veggies in the produce section of your local grocery store.
1 peeled and trimmed root, bulb, or marrow vegetable, or 2–4 ounces spiralized vegetables
1 tablespoon butter or another fat (Bacon fat is nice.)
Salt and pepper, to taste
1. Using a spiralizer attachment on your food processor or stand mixer, or a mechanical spiralizer or handheld spiralizer, spiralize one vegetable per serving. (Large vegetables, such as rutabagas and eggplants, will make 2 servings.) If using prepared spiralized vegetables, skip this step.
2. Place a large sauté pan over medium-high heat and add the butter. When it melts, add the spiralized veggie and sauté for 5 minutes, stirring gently to coat all strands with butter.
3. Season with salt and pepper to taste.
4. Use in your favorite recipe or store in a covered container for up to two days in the refrigerator.
CALORIE, FAT, PROTEIN, AND CARBOHYDRATE COUNTS WILL VARY.
* Vegetables are important in your diet but can be carb-heavy. Stick to low-carb veggies such as jicama, white-fleshed sweet potato, turnip, rutabaga, kohlrabi, zucchini, or eggplant for this dish.
Serve spiralized zucchini noodles with Keto Meatballs (page 21) for the dish shown on the cover. If desired, you can add Versatile Marinara Sauce (page 26).
CAULIFLOWER MASH
Makes about 4 servings
I first tasted mashed cauliflower in a macrobiotic cooking class back in the early 2000s. It was seasoned with miso paste and caramelized onions, and it was fantastic! This version—without miso—is just as fantastic. Enjoy!
1 large head cauliflower, cut into florets
3 tablespoons butter
2 tablespoons cream
Salt and pepper, to taste
OPTIONAL: 1–2 teaspoons lemon juice, to keep the cauliflower white
OPTIONAL: 2 tablespoons fresh herbs, such as parsley or chives
1. Place a saucepan of salted water over high heat and bring to a boil Add the cauliflower and boil until fork-tender.
2. Transfer to a food processor and puree with butter, cream, salt, pepper, and lemon juice, if using. Process until smooth.
3. Adjust the seasoning and top with herbs, if using.
PER SERVING (WITHOUT OPTIONAL INGREDIENTS): 150 calories, 5g protein, 11g total fat, 8g total carbohydrate
CHEDDAR CAULIFLOWER MASH
Omit the lemon juice and herbs. Stir in 1½ cups shredded cheddar cheese before step 3.
Makes 2 servings
This bright green dish looks nothing like mashed potatoes, but it has that same smooth, creamy texture. Use peeled leftover broccoli stalks, or fresh or frozen broccoli florets
2 cups broccoli florets and/or peeled stalks
1½ tablespoons butter
1 small garlic clove
Salt and pepper, to taste
OPTIONAL: 1 tablespoon fresh chives, parsley, basil, or other herb
1. Place a saucepan of salted water over high heat and bring to a boil. Add the broccoli and boil until fork-tender.
2. Remove the broccoli and while it is still warm, place it in the bowl of a food processor with the remaining ingredients and pulse until smooth.
3. Alternately, you could use an immersion blender to blend the remaining ingredients into the cooked broccoli.
4. Adjust the seasonings and serve immediately, or place in a covered container in the refrigerator for up to two days.
PER SERVING (WITHOUT OPTIONAL INGREDIENTS): 175 calories, 5g protein, 5g total fat, 5g total carbohydrate
Makes 4 servings
If you don’t have chicken, use pork. If you can’t find red curry paste, use green. This recipe is more of a guide than a set of iron-clad culinary rules.
1 tablespoon coconut oil
1 onion, thinly sliced into half moons
1 ½ pounds boneless, skinless chicken thighs, chopped
2 cloves minced garlic
1 red bell pepper, sliced lengthwise
1 small zucchini, cut into half-moon slices
1 cup fresh mushrooms, sliced
1 can (14 ounces) coconut milk
3 tablespoons Thai red curry paste
½ tablespoon soy sauce
OPTIONAL: 2 tablespoons minced fresh cilantro, mint, or holy basil (or a combination)
1. Add the oil to a large frying pan over medium-high heat. When warm, add the onions and sauté until just starting to soften.
2. Add the chicken and minced garlic. Cook until the chicken is nearly cooked through, about 5–7 minutes. Add the red pepper, zucchini, and mushrooms, and sauté just until the red peppers are tender-crisp.
3. Lower the heat to medium-low and stir in the coconut milk, red curry paste, and soy sauce, and simmer for 10 minutes or until thickened.
4. Stir in the herbs, if using, and remove from the heat.
5. Enjoy with Cauliflower Rice or Broccoli Rice.
PER SERVING (WITHOUT OPTIONAL INGREDIENTS): 410 calories, 23g protein, 30g total fat, 12g total carbohydrate
Makes about 4 servings
Indian-style curries are the ultimate comfort foods, both soothing and exciting at the same time. Feel free to add a cup of greens (such as spinach) or another veggie to this recipe.
3 tablespoons coconut oil
1½ pounds boneless, skinless chicken thighs, chopped
1 tablespoon (or more) Madras-style curry powder
½ onion, chopped
2 garlic cloves, minced
1 (1-inch) slice of ginger, peeled and minced (or grated)
1 can (14 ounces) coconut milk
1 cup chicken broth
Salt and pepper, to taste
Broccoli Rice (page 112)
1. Add the oil to a large saucepan over medium-high heat.
2. Add the chicken and let brown for 5 minutes. Do not let the chicken cook completely.
3. Add the curry powder, onion, garlic, and ginger to the pan with the chicken and cook for 2 minutes.
4. Stir in the coconut milk and broth. Allow to simmer for 30-40 minutes, until slightly reduced and thickened.
5. Enjoy with Broccoli Rice.
PER SERVING: 350 calories, 26g protein, 29g total fat, 6g total carbohydrate
Makes 4 servings
This casserole, while reminiscent of Mom’s tuna casseroles, is not only dressier, it’s keto-friendly. If you don’t have fish, use shrimp, chicken, or turkey. If you don’t have broccoli, use asparagus, zucchini, or cauliflower.
1 tablespoon butter
½ pound of broccoli tops, separated into small florets
1 shallot, minced
1 tablespoon small capers
Salt and pepper, to taste
¾ pound whitefish, salmon, tuna, or another uncooked fish, cut into bite-size pieces
⅔ cup heavy cream
½ tablespoon Dijon mustard
2 teaspoons dried herb of choice, such as parsley, dill, or cilantro (or 2 tablespoons fresh)
1. Preheat the oven to 400°F.
2. Add the butter to a large frying pan over medium-high heat. Add the broccoli and shallot, and sauté until the broccoli is just barely tender, for about 5 minutes.
3. Add the capers, salt, and pepper, and sauté for 1 minute.
4. Transfer the sautéed vegetables to a casserole dish.
5. Gently stir the fish into the vegetables and set aside.
6. In a large bowl, whisk together the cream, mustard, herbs, salt, and pepper. Pour over the fish and vegetables.
7. Bake, uncovered, for 20 minutes, or until the fish is cooked through and flakes easily with a fork.
PER SERVING: 175 calories, 27g protein, 25g total fat, 8g total carbohydrate
Makes 4 servings
Spaghetti squash gets its name from its stringy flesh, which resembles pasta. Yet, unlike pasta, spaghetti squash is gluten-free and great for keto eaters. Enjoy it in this meaty, pizza-like casserole.
1 pound ground beef,
1 pound bulk Italian sausage, sweet or hot
1 or 2 garlic cloves, minced
1 tablespoon dried oregano
½ tablespoon dried basil
Pinch of crushed red pepper flakes
Salt and pepper, to taste
1½ cups tomato puree
½ cup grated Parmesan cheese
1 (2-pound) spaghetti squash, cooked and flesh removed (see tip)
2 cups mozzarella cheese, divided
1. Place a large skillet over medium-high heat and add the ground beef, Italian sausage, garlic, oregano, basil, red pepper flakes, salt, and pepper. Cook until the meat is browned and no longer pink. Drain the grease, if desired.
2. Stir in the tomato puree and Parmesan and allow to cook until thickened, for about 10 minutes.
3. In the meantime, preheat the oven to 375°F.
4. Grease a casserole dish with a bit of coconut oil, avocado oil, olive oil, lard, or bacon fat. Add the cooked spaghetti squash to the bottom of the dish and sprinkle with salt and pepper to taste.
5. Layer 1½ cups of the mozzarella directly on top of the spaghetti squash.
6. Pour the meat mixture on top.
7. Top with the remaining ½ cup of mozzarella and bake until bubbly, for about 20 minutes.
8. Remove from the oven and let rest for at least 10 minutes before serving.
PER SERVING: 408 calories, 20g protein, 22g total fat, 6g total carb
How to cook spaghetti squash
If you’ve never cooked a spaghetti squash before, here is how I like to do it: Preheat the oven to 400°F. Slice the spaghetti squash in half down its length. Remove the seeds. Rub ½–1 tablespoon of your favorite oil or fat (such as bacon fat, lard, or butter) on the exposed interior flesh of the squash. Add salt and pepper to taste. If desired, add your favorite spices or dried herbs. Place the squash, cut side down, on an ungreased baking sheet. Bake for about 45 minutes, or until the vegetable is fork-tender. Remove from the oven, and allow to cool to room temperature. Using a fork, scrape out the spaghetti-like strands into a bowl. Use immediately or store in a covered container in your refrigerator for 2–3 days.
Makes 6 servings
Cabbage rolls are easy, healthy, and versatile. You can use ground pork, turkey, or chicken in place of beef.
1 medium head cabbage (about 2 pounds)
1 pound ground beef
1 ½ cups Cauliflower Rice (page 111)
⅓ cup chopped fresh parsley
3 garlic cloves, minced
Salt and pepper, to taste
1 teaspoon sweet paprika
4 cups tomato sauce or Versatile Marinara Sauce (page 26)
1. Remove any dry or broken outer leaves from the cabbage head before coring it, being careful not to split the head or tear any of the leaves. Set aside.
2. Place a large pot of salted water over high heat and bring to a boil.
3. Lower the prepared cabbage head into the boiling water, making sure the entire head is submerged. Boil for 8–10 minutes, or until the head is softened, but not soft or soggy or mushy.
4. Place the cabbage in a colander in the sink and allow cold water to run over it to stop the cooking process. Let the cabbage head drain while you continue with the recipe.
5. In a large sauté pan, combine the beef, cauliflower rice, parsley, garlic, salt, pepper, and paprika. Cook over medium-high heat until the meat is browned.
6. Lightly grease a 9×12-inch baking dish with a bit of coconut oil, avocado oil, olive oil, lard, or bacon fat. Set aside.
7. Preheat the oven to 350°F.
8. Gently peel the outer 8 leaves from the prepared cabbage head to use for the cabbage rolls. With a sharp paring knife, shave off any thick ribs from the outside of the leaves.
9. Lay a cabbage leaf out in front of you, placing the base side at the bottom.
10. Place 2 tablespoons of the beef mixture about 2 inches above the bottom edge and roll. Place, seam-side down, in the prepared baking dish. Continue with the remaining 7 cabbage leaves.
11. Pour the tomato sauce over the cabbage rolls, cover dish with foil, and bake for 45–60 minutes, or until the rolls are tender.
12. Remove from the oven and let rest for 20 minutes before serving.
PER SERVING: 250 calories, 20g protein, 18g total fat, 8g total carbohydrate
Makes 6 servings
Shepherd’s pie is a popular pub casserole featuring seasoned ground meat resting beneath a blanket of mashed potatoes. This yummy keto version replaces the carb-heavy potatoes with (you guessed it!) cauliflower.
1 pound ground lamb
1 pound ground beef
½ cup chopped onion
Salt and pepper, to taste
1 clove garlic, minced
½ cup dry red wine
2 tablespoons chopped fresh rosemary (or 2 teaspoons dried)
1 recipe Cheddar Cauliflower Mash (page 113)
1. Preheat the oven to 400°F.
2. In a large skillet over medium heat, brown the lamb and beef until cooked through, about 10–12 minutes. Using a slotted spoon, remove the meat to a separate plate or bowl. Drain the grease that has collected in the pan, leaving 1–2 tablespoons of oil behind in the pan. Return the pan to the heat and add the onion, salt, and pepper. Cook until the onion is translucent, for about 5 minutes. Add the garlic and cook until fragrant, 1 minute more.
3. Return the meat to the pan, and add the wine and rosemary. Cook until the wine is mostly evaporated and the juices have thickened, 4–5 minutes. Transfer the meat mixture to a 2-quart casserole dish
4. Spread the Cheddar Cauliflower Mash over the meat mixture in the casserole dish, and bake for 20 minutes or until bubbling and golden.
5. Allow casserole to sit for 10 minutes once removed from the oven.
PER SERVING: 290 calories, 21g protein, 20g total fat, 8g total carbohydrate
Makes 4 servings
This alternative lasagna uses kale leaves instead of sheets of pasta. If you can’t eat kale—or just don’t like it—you can use chard (just reduce the cooking time by half).
1 tablespoon extra-virgin olive oil
1 pound Italian sausage, sweet or hot, casings removed
2 medium bunches of kale, stems and ribs removed, roughly chopped
3 cups Versatile Marinara Sauce (page 26), divided
1 tablespoon fresh basil, minced (or 1 teaspoon dried)
Salt and pepper, to taste
¼ cup finely grated Parmesan cheese, divided
2 cups grated mozzarella cheese, divided
1. Preheat the oven to 375°F.
2. Prepare a 9×12-inch baking dish by rubbing it with olive oil. Set aside.
3. Place the oil in a large frying pan over medium-high heat. Add the sausage and cook until browned, breaking it up with a spoon.
4. Add the marinara sauce, basil, and salt and pepper to taste, and let simmer for about 20 minutes until slightly reduced.
5. While the sauce is cooking, place a large pot of salted water over high heat and bring to a vigorous boil. Add the kale and cook for 4 minutes, or just until bright and wilted. Be sure to not overcook.
6. Immediately drain the kale into a colander and allow cold water to run over the kale to stop the cooking process. Let the kale drain in the sink while you attend to the sauce. (You want the kale as dry as possible. If it still seems wet when you are ready to cook with it, lay it on paper towels to absorb excess water, or run it through a salad spinner.)
7. In the baking dish, layer half of the kale, half of the sauce, half of the Parmesan, and half of mozzarella.
8. Repeat with another layer of the remaining kale, sauce, Parmesan, and mozzarella. Cover the dish with foil and bake for about 15 minutes, then remove the foil and bake for another 20 minutes, or until the casserole is bubbling and the cheese is starting to brown.
9. Let the lasagna sit for about 10 minutes before serving.
PER SERVING: 400 calories, 29g protein, 21g total fat, 15g total carb
