Classic Buffalo Wings


  • 4 or 5 lbs of fresh chicken wings
  • 1 large bottle of Frank’s Red Hot Sauce
  • 1 stick of unsalted butter
  • 1 habanero pepper (seeded and quartered) – optional


  • Cover a cookie sheet with foil.  Salt and pepper your chicken wings and bake in a 350F oven for about 30 minutes until golden.
  • Meanwhile in a medium saucepan melt the butter and add half the bottle of hot sauce as well the habanero, if using.  Simmer on low heat while wings are in the oven
  • Remove wings from the oven and toss all the wings well in the sauce.  Put them back on the cookie sheet for another 30 minutes or longer
  • Serve with lots of celery sticks and good quality blue cheese dressing or ranch

Easy Deviled Eggs

Serves: 6


  • 6 eggs
  • 1/3 cup sugar free mayonnaise
  • 1 tbsp green or red tabasco
  • 1/2 tsp kosher salt


  • Boil eggs in a medium saucepan, once water has boiled continue to boil for 15 minutes
  • Let cool for 20 minutes
  • Run the eggs under cold water and peel
  • Cut the eggs in half lengthwise, scoop out yolks into a medium bowl
  • Mash yolks with a fork, then blend mayonnaise, tobacco and salt until smooth
  • Spoon mixture back into the eggs

Nutrition :

Serving Side: 2 Eggs (4 halves) Calories: 178 Fat: 17g Carbohydrates: .5g net Protein: 6g

Easy Low Carb Egg Salad

Serves: 4


  • 6 eggs
  • 2 tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1 tsp lemon juice
  • kosher salt and pepper to taste


  • Place the eggs gently in a medium saucepan.  Add cold water until the eggs are covered by about an inch.  Bring to a boil for ten minutes.  Remove from heat and cool.  Peel the eggs under cold running water.  Add the eggs to a blender or magic bullet and pulse until chopped.  Stir in the mayonnaise, mustard, lemon juice, salt and pepper.  Taste and adjust as necessary.


Per serving:  Calories: 166 Fat:14g Carbohydrates: .85g net Protein: 10g

Keto Cheesecake Squares

Serves: 20


  • 150g butter or coconut oil melted (use a pinch of salt if using coconut oil)
  • 6 eggs
  • 120g cream cheese cut into cubes, softened
  • 1 tsp vanilla
  • 2-4 tbsp granulated sweetener of choice (I used Splenda)
  • 1/2 tsp baking powder


  • Place all the ingredients in a large mixing bowl
  • Mix together using a stick blender until smooth
  • Pour into a lined square 8 inch pan
  • Bake at 160C/320F for 20-30 minutes until cooked in the centre
  • Allow to cook then cut into approx. 20 squares

Side Notes:

  • Remember to add sweetness to your taste.  The longer we eliminate sugars, the less sweet we require
  • Add plenty of vanilla to guarantee this doesn’t taste “eggy”
  • You could make this as a fruit flavoured cheesecake by throwing in frozen blueberries, strawberries etc.. I chose not to to keep it more Keto friendly


Per serving:  Calories: 110 Fat: 11.25g Carbohydrates: 1.25g Protein: 2.4g




Flourless Keto Brownie

Recipe from: Ditch the Carbs

Serves: 12


  • 6 eggs
  • 160g butter, melted
  • 60g cocoa unsweetened
  • 1/2 tsp baking soda
  • 2 tsp vanilla
  • 120g cream cheese, softened
  • 3-5 tbsp granulated sweetener of your choice (I used Spenda)



  • Place all ingredients in a mixing bowl, using a stick blender, blend until smooth
  • Pour into a lined square baking dish (8.5 inch)
  • Bake at 180C/350F for 20-25 minutes until cooked in the centre
  • Slice into squares, rectangles or triangle wedges

Side Notes: 

To make sure this doesn’t taste “eggy” you must use a really good dark unsweetened cacao powder and mix/emulsify well.  I personally found it to be a little eggy but, you have to remember there is no flour in this!  I think it was pretty good considering.


Per serving:

Calories: 178 Fat: 17g Carbohydrates: 3.5g Protein: 4.5g


Edible Coconut Flour Chocolate Chip Cookie Dough

Serves: 9 servings of 27 scoops IMG_5720


  • 3/4 cup heavy cream
  • 1/4 cup Swerve (I used splenda)
  • 3/4 cup coconut flour
  • 1/2 cup butter
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  •  1/4 cup sugar free chocolate chips


  • In a large bowl, combine all ingredients but chocolate chips until well blended.
  • Stir in chocolate chips
  • Roll bite pieces in your hands to shape balls.  Store in freezer.


Each scope is 60 Calories.  Fat: 5.2g Carbs: 2.7 net g Protein: .8g

Side Note:  LOVE LOVE LOVE THESE.  Such a tasty snack when you just want a scoop of raw cookie dough! You can omit chocolate chips to make more of a sugar cookie taste.  Keep in mind that would alter your macro’s!

Keto Friendly Lemon Cheesecake Mousse


Serves: 8


8 oz mascarpone cheese or cream cheese (I prefer mascarpone)

1/4 cup lemon juice

1 cup heavy cream (18%)

1/2 – 1 tsp lemon liquid stevia (I didn’t have any so I just used my regular Splenda)

1/8 tsp salt


  • Add mascarpone and lemon juice to a stand mixer and blend until smooth.
  • Add heavy cream and rest of ingredients and blend until whipped.
  • Taste and adjust sweetness to your preference.
  • Scoop into cupcake tins (or pipe into serving glasses) sprinkle lemon zest if desired.
  • Chill or freeze until ready to serve.

Nutrition (Approx)

Serving size : 1/2 cup – Calories: 277 Fat: 29.6g Carbohydrates: 1.7g Protein: 3.7g

Side Notes :  You can be creative with this recipe by using different flavoured stevia drops.  I personally loved these and I found serving them in smaller portions worked best for me.  This recipe made about 8 servings, using 2 tablespoons to spoon the mixture into my cute little cupcake tins!