Keto Strawberry “Pretzel” Salad

This is by far the best recipe I have made. I took a recipe for regular strawberry pretzel salad and “ketofied” it. It may look gross in my picture but it tastes PHENOMENAL.



1 & 1/2 Cup crushed/chopped pecans
8 Tbsp melted butter (1/2 C)

1/4 C almond flour/almond meal
3 Tbsp sugar sub – (if you use truvia, use 1 Tbsp, if you use xylitol or erythritol you can use 3)
1 Tsp salt – you can use less if you want. I really wanted the sweet & salty.

1 Cup Heavy Whipping Cream
1/2 tsp Vanilla Extract
8 oz (one block) of Cream Cheese
Sugar Substitute

  • If Truvia, use 1/3 C
  • If splenda, use 1 C
  • If Xylitol or Erythritol use 1 cup OR ¼ C & 1 tsp liquid stevia drops


16oz Frozen Unsweetened Sliced Strawberries (do not thaw)
2 Cups of Boiling Water
0.6 oz box of sugar free strawberry jello (bigger box)



  1. Preheat oven to 350.
    2. Combine all crust ingredients together and press into a 9×13″ pan. Bake for 8-10 minutes. Remove from the oven and let cool completely.
    3. As the crust cools, make whipped cream by whipping the 1 cup of HWC and vanilla together until there are soft peaks. It helps to put the mixer blades/whisk and the bowl in the freezer for 10 minutes. Once whipped cream is formed, place in fridge to keep it cold while you move on to the next part.
    4.  Cream the sugar substitute (measurements under filling section) and cream cheese together. It is easier to powder your sugar by using a blender or coffee grinder otherwise you may have some sugar granules.
    5. Once the cream cheese and sugar are fully creamed, fold in the whipped cream and spread mixture over a fully cooled crust.
    6. Boil 2 cups of water and once boiling, pour in and dissolve the sugar free jello. Once dissolved, add the frozen strawberries and let it sit for a few minutes.
    7. Once the strawberry jello mixture is the consistency of egg whites, pour it on top of the cream cheese and crust. Spread it around until it covers the top and refrigerate until firm.

Makes 16 slices

Calories: 302.1g
Fat: 29.3g
Net Carbs: 3.5g (Yes, I counted the 7.5g in the HWC)
Protein: 4.1g


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

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!