Keto Blackberry Pudding!

Good Morning!

I made Keto Blackberry Pudding yesterday and it was fantastic! I cannot have almond flour anymore because it stalls me, so I went venturing for recipes using coconut flour and stumbled across one from! They are FANTASTIC. I know they’re supposed to resemble bread pudding but I like to call them little cakes. 

I also don’t have any ramekins so I used my muffin pan. I was able to get 4 at 2.25 net carbs each! 

Recipe here: Low Carb Blackberry Pudding.



Loaded Buffalo Chicken and Cauliflower Casserole

Hi Friends! We’re going to prepare this recipe in a few parts! It takes some time but, it’s totally worth it and lasts all week! Your macros will differ slightly from mine because of different brands! EQUIPMENT NEEDED:

  • Roasting pan or deep cookie sheet
  • Ziploc bags or large bowl
  • Large saucepan or stockpot
  • Colander (if you  have one)
  • Strainer
  • Cutting boards – 2
  • Measuring cups
  • 1 tbsp measuring spoon
  • Small skillet
  • Two mixing/glass bowls. Preferably one large and one medium
  • Various knives for chopping and dicing.


  • 8 large chicken thighs – I used Pilgrim’s brand
  • ¼ C Olive Oil
  • 2 Tbsp FlavorGod Garlic Lovers seasoning. If you don’t have the seasoning you can use garlic powder, onion powder, basil, sea salt, black pepper, a *little* chili powder, parsley and oregano.

Directions for Chicken:

  1. Preheat oven to 375 degrees
  2. Separate chicken breasts into two different freezer bags (4 in each bag). If you don’t have the bags use a large bowl and add all of the olive oil and seasoning.
  3. Add 1/8 C of Olive Oil to each bag
  4. Add 1 Tbsp of above seasoning to each bag.
  5. Close bags, shake and make sure to rub the oil and seasoning into the chicken breasts.
  6. Place on a roasting pan (if you have one) and roast for 25 minutes, turn over and roast for another 10 minutes.
  8. After you pull out the chicken, reduce heat on the oven to 350 degrees.
  9. Let the chicken cool for a few minutes and pull the meat from the bone. You can include the skin if you want. I did from two of the thighs and devoured the rest.  Place all meat into a large bowl. I got 33 ounces.




  • 4 C Raw cauliflower
  • Pinch of Salt
  • Pinch of Pepper

Directions for Cauliflower:

  1. Remove cauliflower from the stem and chop it up. You can season it with anything you want to once you put it in the water. I used FlavorGod’s Everything Seasoning since this was my first time having cauliflower.
  2. Add 2 C of water to a large saucepan or stock pot, add salt and pepper and bring to a boil on med-high heat.
  3. Add 4 C of the cauliflower to the water or in a colander and then in the water. I don’t have a colander…
  4. Cover the pan, let the water come back to a boil and steam for 5-6 minutes.
  5. Drain, season more if you want and add cauliflower to chicken.



Topping and Rest of Casserole:

Directions for Topping and the Rest of the Casserole:

  1. Reduce oven to 350 degrees if you haven’t already
  2. Dice bacon and fry it on the stove until almost crispy. Drain or save the grease.
  3. While your bacon is frying, add Franks, sour cream and ranch dressing to the cauliflower and chicken mixture. Stir until well coated.
  4. Place casserole mixture into a 9×13 pan, top with Mexican Shredded Cheese and diced bacon. Bake for 10 minutes  or until cheese is melted.



8 Chicken Thighs (33oz) 1980 140.25 0 156.75
2 T FlavorGod Garlic 0 0 0 0
FlavorGod Everything 0 0 0 0
1/4 C Olive Oil 480 56 0 0
1/4  C Sour Cream 120 10 2 2
1/2 C Keto Ranch Dressing 531.6 57.2 1.44 1.16
4 C Steamed Cauliflower 100 0.4 11.2 7.92
6T Franks Red Hot 0 0 0 0
2 C Mexican Blend Cheese 720 48 8 56
6 Pieces of Crumbled Bacon 330 27 0 21
TOTAL: 4261.60 338.85 22.64 244.83
Eight Servings – 1C Each: 532.70 42.36 2.83 30.60

Keto Approved Foods!

Good Morning Friends!

Below is a list of foods that a ketoer can eat. There may be a few more items that I am missing in other categories but this is the bulk of what I know or what I eat. In my opinion I wouldn’t eat nuts or berries for the first two weeks. Your body needs to adjust to receiving low carbs and sometimes we can go overboard on nuts and berries. I know that I have! They’re delicious!



  • Olive
  • Coconut
  • Walnut
  • Grape Seed
  • Sunflower
  • Safflower
  • Sesame

Dairy Sources:

  • Heavy Cream/Heavy Whipping Cream
  • Butter
  • Ghee
  • Sour Cream
  • Cream Cheese
  • Mascarpone Cheese
  • Other cheeses (also good protein source)

Other Fat Sources:

  • Bacon Fat
  • Mayonnaise
  • Avocados
  • Guacamole
  • Peanuts
  • Pecans
  • Macadamia Nuts (up to 21g of fat per oz!)
  • Olives
  • Coconut Milk
  • Full Fat Salad Dressings
  • Almonds
  • Nut butters (make sure just nuts and/or salt nothing more!)
  • Peanut butter
  • Almond Butter
  • Macadamia Nut Butter

VEGETABLES (Green & Leafy are best!):

  • Spring Mix
  • Romaine Lettuce
  • Brussell Sprouts
  • Broccoli
  • Cauliflower
  • Zucchini
  • Pickles
  • Tomato (sparingly)
  • Bell Peppers
  • Green Beans
  • Spinach
  • Jicama

FRUITS (don’t go overboard):

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries


  • Bacon
  • Sausage
  • Bratwurst
  • Deli Meats
  • Steak
  • Ground Beef/Chuck
  • Turkey
  • Eggs
  • Lamb
  • Pork
  • Turkey
  • Fish and shellfish
  • Chicken


  • Sugar Free jello
  • Mio/Dasani drops if you don’t like water
  • Diet Sodas
  • Coconut Flour
  • Unsweetened Cocoa Powder
  • Sugar Free Syrups (torani/davinci found in coffee aisle)
  • Spices and alcohol free extracts
  • Mustard
  • Sugar Free Ketchup
  • Low carb sauces
  • Franks Red Hot
  • Sweeteners
  • Vinegars



Keto Popsicles!

Good Morning Friends!

These are probably the easiest popsicles I have ever made. Going forward, I will remove the seltzer water since it just settles to the bottom. I originally thought that it would be needed to help the whipping cream freeze, but these popsicles would be fine without it!

Ingredients (for one):
1/4 C Heavy Whipping Cream
1/8 C Sugar Free Torani Syrup ( I used peach for one and strawberry for the other)
1 T Seltzer Water (can leave out)

Combine all ingredients and mix with an immersion blender.
Pour into a popsicle mold and freeze until ready! Usually around 3 hours.

Macros for one: 

1/4 C HWC  200 20 1.6 0
1/8 C SF Syrup 0 0 0 0
1 T Seltzer Water 0 0 0 0
TOTAL:  200 20 1.6 0








Bacon Maple Keto Cupcakes!

Hello Friends!

I found a recipe for Keto Vanilla Cupcakes that was just divine, so, I tweaked it to my liking. I made BACON MAPLE cupcakes! Most people scoff at the name but I promise you this combination is just amazing. Keep in mind your macros may vary due to the brand of item you use! Let’s get to it! 



1/4 C Almond Flour
1/12 tsp Salt
1/12 tsp Baking Soda
1 Egg
2 tsp Bacon Grease – you can DEFINITELY use more if you want.
1.5 tsp Sugar Free Maple Syrup or Maple Extract. If you use the extract add sweetener.
1 & 1/3 tbsp Melted Butter

1oz (2 tbsp) Cream Cheese
1/2 tbsp Butter
1 tsp Sugar Free Maple Syrup or Maple Extract

1. Preheat oven to 350 degrees.
2. Mix all of the cake ingredients together either by hand or using a mixer.
3. Pour into lined cupcake pans (or silicone if you have them) in 1/4C portions.
4. Bake at 350 degrees for 15-18 minutes or until an inserted toothpick comes out clean. Mine took 15.4. Bake at 350 degrees for 15-18 minutes or until an inserted toothpick comes out clean. Mine took 15. 
5. Cool your cupcakes on a baking/wire rack.
6. Make your frosting by creaming the butter and cream cheese first. Then slowly add the sugar free maple syrup until you get the sweetness you desire.
7. After your cupcakes cool on a wiring rack, frost and devour them! They are a little dense so make sure to have some liquid nearby – maybe some almond or coconut milk?


Yields: 2. If you want to make a full batch of 12, multiply everything by 6.

Macros (not including bacon fat):

Almond Flour 160 14 3 6
Egg 70 5 0 5
Cream Cheese 100 9 2 2
SF Maple Syrup 35 0 0 0
Butter (almost 2T) 200 22 0 0
TOTAL: 565 50 5 13
PER CUPCAKE 282.5 25 2.5 6.5

Original Recipe Found: Vanilla Cupcakes with Chocolate Cream Cheese Frosting



Hello Friends! KetoRach here!

Hello Friends!

I am a twenty-something keto lover in a carb filled world. It is a struggle to maintain this lifestyle sometimes, but, I manage. One of the best things about it is the variety of foods I can eat. I started this blog to showcase recipes that I either find or make myself. I will make sure to credit the original recipe if it’s not my own or I tweak it. I always give credit where credit is due!

I used to weigh 210 pounds about 2 years ago and wore a 16/18 in most clothes. I didn’t like the way I looked or felt, but I always quit every time I tried to do something about it. I joined a gym and felt lost. I didn’t know what to do when I got there so I just gave up. I finally became serious about my health in March of 2013 and started with the program Insanity. I finished it and it was such a huge accomplishment. I dropped to 195 (size 14/16) but I stayed there for an entire year. I would lose a few inches here and there, but, my weight was always within a few pounds. I didn’t know why either because I was working out and “clean eating” with whole grains, fruit, veggies and lean meats.

Little did I know that the grains, fruit, and lack of fat were the issue!

In April of 2014 I decided to eat the Keto way. A coworker of mine does it (has been for 10+ years) and she was always mentioning it to me, but, I never listened. I finally listened and did some research. I’m glad I did. I read “Grain Brain,” “Wheat Belly,” “Atkins New Diet Revolution,” and stalked various low-carb-high-fat blogs ( is my favorite). I haven’t looked back. It is the ONLY thing that has allowed me to keep losing weight. Right now I’m only about 15 pounds down but I’m still continuing to lose. I’m also working out so even though the scale might not budge as much as I want, I am slowly losing inches.

With this blog I hope to provide my readers with new recipes, improved recipes and inspiration! I will be tracking my weight loss journey so I may update with photos from time to time!