Low Carb / Keto / High Protein / Nut Free / Easy

This pierogi dough was a happy accident. In the quest to make some great egg noodles, this dough was born and it is fantastic for pierogi! It is easy to roll, fill, and fry. I recommend against trying to boil these, frying is the way to go. The top ingredient is unflavored casein protein (micellar casein). It is a protein powder that is slow releasing and fantastic for baking and dough. These can be filled with savory or sweet filling as well. Hint: Sugar free jam filling topped with powdered sweetener would be an excellent way to finish off some of this dough!


  • 1 C Unflavored Casein Protein
  • 1/4 C Vital Wheat Gluten
  • 4 Eggs
  • 2 Egg Yolks
  • 1/4 C Milk (I use Fairlife 2%)
  • 1/4 tsp Salt

the how to

Using a stand mixer with the paddle attachment or hand mixer, mix the ingredients together until the ingredients come together and a dough ball can be formed. Place the dough on a sheet of parchment paper and begin to knead it. You can sprinkle some casein over the top to keep the sticking down and help bring it together. Continue kneading until the ball becomes smooth and pliable.

Wrap in plastic wrap and chill for 30 minutes before rolling. This dough will keep for days wrapped in the fridge so making it ahead of time is absolutely fine.

Split the ball of dough in half and roll the dough about 1/8″ thick between 2 sheets of parchment paper. Using a 3″ or 4″ round cookie, dough, or biscuit cutter cut the dough into circles. Gather up the scraps and form into a dough ball. Add to the other half of dough and repeat this process until out of dough. Splitting the dough in half, makes it easier to handle and roll. Fill with filling of choice (I used cheddar and bacon mashed celery root – see recipe below). Use your finger to press the dough and stretch as needed . A 3″ round will hold a little under a teaspoon of filling.

As you pinch tightly along the edge, you may have a little filling squeeze out and that is fine. Just wipe the excess away and continue pinching and crimping the seam.

Once you have filled and sealed your pierogi, heat 1/4 C oil and 2 Tbl butter in a skillet on medium heat. Once hot, add the pierogi carefully to fill the skillet. Give them about 30 seconds and check the underside. They will brown quickly. Flip them and move them around so they get even heat.

Once golden brown and crispy, pull them off and place them on a sheet pan and place in a warm oven while finishing the rest.

Mashed Celery Root


  • 1.5 lbs Celery Root
  • 2 Tbl Butter
  • 1/4 C Milk or Cream
  • 1 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1 tsp Salt
  • 1/2 tsp Pepper
  • Optional: 1/4 C Bacon Crumbles and/or 1/2 C Shredded Cheddar

the how to

Cube the celery root and boil until fork tender. Once tender, drain and place back into pot over lowest heat. This helps some of the excess water evaporate. Add the butter and milk/cream. Mash with a potato masher or immersion blender until smooth. Add seasonings and optional ingredients. Mix well.

Cream Sauce (optional)


  • 2 Cups Half & Half (you could do 1 C heavy cream and 1 C water)
  • 1 tsp Salt
  • 1/2 tsp Pepper
  • 1/2 tsp Xanthan Gum

the how to

Once you are done frying your pierogi, add the cream and seasonings to the pan. Gently whisk while the yummy bits loosen in the pan. Sprinkle the xanthan gum over the cream sauce and whisk to dissolve and thicken. This is a super simple cream sauce and completely optional.

It is even better if you fry your kielbasa or Mennonite sausage first in the pan, then pierogi, then the cream sauce.

This recipe will make up to 40 pierogi depending on the size of cutter you use.

Cabbage Roll Soup


  • 2 lb Ground Beef
  • 1 Medium Yellow Onion (large diced)
  • 1 Green Bell Pepper (large diced)
  • 2 Medium Zucchini (cut in 1/2 moons)
  • 1 C Strained Tomatoes or Tomato Sauce
  • 14 oz Can Diced Tomato
  • 1 Tbl Garlic Paste or 3 chopped garlic cloves
  • 2 tsp Dried Basil
  • 1 tsp Dried Oregano
  • 2 Tbl Paprika
  • 1 tsp Black Pepper
  • 3 tsp Salt
  • 3 Tbl Tomato Paste
  • 1 Cup Beef Broth
  • 1/2 Medium Head Cabbage (chopped into bite size pieces)
  • 1 1lb Bag Frozen Riced Cauliflower

the how to

Instant Pot: Brown 2 lb ground beef on sauté setting. Drain excess liquid if needed. Add all of the ingredients except the cabbage and riced cauliflower. Set the instant pot for 10 minutes high pressure. Once done, release pressure and add the cabbage and riced cauliflower. Set for another 10 minutes high pressure. Once done, release pressure and stir.

Slow Cooker: Brown 2 lb ground beef. Drain excess liquid if needed. Add to 6 qt slow cooker. Add remaining ingredients. Cook on low for 6 hours or high for 3 hours or until vegetables are cooked through and tender.

Stovetop: Brown 2lb ground beef in a large crock, soup or stock pot. Drain excess liquid if needed. Add all ingredients, stir and bring to a simmer. Allow to simmer on medium low heat for at least one hour or until vegetables are cooked through and tender.

Curl up with a kitty on a snowy day and enjoy!

Brunswick BBQ Stew

Keto / Sugar Free / Easy / Great For Leftovers

A satisfying stew FILLED with meat! The BBQ sauce gives it a slight sweetness and combined with the other savory flavors it is truly delicious. The recipe calls for three specific meats but you can use whatever leftover meats you have. I list beef stew meat but if you had pork stew meat that would be fine. No chicken thighs but you have a rotisserie chicken? That works! Are you a hunter with game meat? That works! It is truly a versatile dish and great if you have barbequed a few nights in a row and you have meat leftovers. Packed with protein and great flavor.


  • 1 lb Beef Stew Meat
  • 1 lb Pulled Pork
  • 1 lb Chicken Thighs
  • 2 Large Celery Root (1″ cubes)(1 lb radish halved can be substituted)
  • 3 C Beef Broth
  • 1 tsp Salt (may need more*)
  • 1/2 tsp Pepper (may need more*)
  • 1 C Sugar Free BBQ Sauce (I use G Hughes)
  • 1/4 C Sugar Free Ketchup
  • 1 Heaping tsp Minced Garlic
  • 2 Tbl Brown Sweetener (I use Swerve Brown)
  • 2 C Frozen Mixed Vegetables
  • 1 14 oz Can Black Soy Beans
  • 1 28 oz Can Diced Tomatoes
  • 1 Medium Yellow Onion (chopped)
  • 2 Tbl Worcestershire Sauce
  • A Few Dashes Hot Sauce (optional)

the how to

  • Instant Pot Instructions – Add all the ingredients and set the instant pot to high heat. You SHOULD be able to fit everything in the pot before hitting the MAX level. Cook for 45 minutes. Quick release the pressure.
  • Slow Cooker Instructions – Add all the ingredients to a 6 qt slow cooker, cover and set on low for 8 hours or until meat is tender or high for 4 hours.
  • If all of your meats have already been cooked, your cooking time will be about half the time.
  • * If none of your meats were already cooked & seasoned (think pulled pork rub or brisket rubbed) you might need some extra salt. Taste and season accordingly.

Smoky Chuck Roast Chili 🌶 🌶

If you have time on your hands and you want to give this a try, it is worth your time. If you have a smoker, start with smoking the chuck roast to infuse some great smoke flavor. If you don’t have a smoker, you can slow cook or instant pot your chuck with some liquid smoke.

I do not like intense heat, I don’t eat buffalo wings. I love this. There is a lot of spice going on but it is flavor making spice, not scary spice.

The Ingredients

  • 2.5 lb Chuck Roast (Blade Roast)
  • 1 lb Hot Sausage (I used Johnsonville Tex Mex Sausage)
  • 1 C Beef Broth
  • 2 1/2 tsp Salt (2 tsp as rub, 1/2 tsp in chili)
  • 2 1/2 tsp Pepper (2 tsp as rub, 1/2 tsp in chili)
  • 1/2 C Diced Bell Pepper
  • 1 Small Diced Onion
  • 2 28 oz Cans Diced Tomato
  • 2 Tbl Tomato Paste
  • 1 14 oz Can Black Soy Beans
  • 1 tsp Frank’s Red Hot
  • 2 Chipotle Peppers (From Canned Chipotle in Adobo Sauce)
  • 1 Tbl of the Adobo Sauce
  • 2 Tbl Chili Powder
  • 1 Tbl Cumin
  • 2 Tbl Smoked Paprika
  • 1 Tbl Granulated Garlic / Garlic Powder

The How To

Rub 2 teaspoons of salt & pepper evenly around the roast. Place onto your smoker at 200* for 2 hours until it becomes a nice mahogany color. Transfer to the instant pot or slow cooker and add 1 cup beef broth. Cook on high pressure for 2 hours in the instant pot or high for 6-8 hours in a slow cooker until fork tender. If you don’t have a smoker, add 1 Tablespoon of liquid smoke to the beef broth and skip the smoker step.

When you have about 30 minutes of cook time left on the roast, cook the sausage on medium heat in a large pot. Add the onion and pepper, cook with the sausage until soft and translucent. Once the roast is finished, add to the pot and shred. It should easily shred without much effort. Add the cooking liquid from the roast and all the remaining ingredients. Cook for at least 45 minutes. This is great the day after so nice to prepare ahead of time for a group. It does take some time but so worth the wait. Enjoy!

Nature Valley Style Crunchy Peanut Butter Granola Bars

I used to be a granola bar lover.  Thinking I was being super healthy stuffing one into my back pocket not really aware of how much sugar was packed into each bar.  I saw some the other day and it gave me a hankering.  So, I came up with a pretty great keto alternative.  They have that crumble but not too much crumble.  They hold together so they would be great for camping or hiking.  I like the macros and above all, they taste awesome!  They are really easy but you will need something like a food processor to blend everything together.  It is basically throw it all in, smoosh it, bake it, drizzle it, eat it.

“Nature Valley” Crunchy Granola Bars – Peanut Butter Flavor

Preheat your oven to 350*.  Combine the sliced almonds (reserve about 2 ounces), pecans, peanuts, coconut, flax seed, hemp seed, coconut oil, salt, baking soda, sweetener, peanut butter powder and vanilla into a food processor.  Blend until it visually becomes sticky and pulls away from the sides.

Sprinkle a baking dish or shallow cookie pan with the reserved sliced almonds evenly and pour the granola mixture over the almonds.   With the flat bottom of a glass, press and spread the mixture out to create an even thin granola bar.  You’re aiming for about 1/4″ to 1/2″ thickness.  If your pan is too big, you don’t need to fill the pan.  Spread it out then straighten out the end of the bars.  The mixture won’t run so you can mold it and it will stay.  Bake at 350 for about 18 – 20 minutes.   Start keeping an eye on it towards the end of baking time to make sure you they aren’t burning.

Pull them out of the oven and let them cool for about 20 minutes.  Once they have cooled, cut them into even bars.  You should get 15 bars.

Nature Valley bars have a peanut butter drizzle on top so that’s where the peanut butter and coconut oil come in.  Combine the peanut butter & oil and heat it in the microwave for a few seconds until melted, stir, then drizzle over the top of your cut & cooled bars.  The longer you let these sit, the crunchier they get but they will be set and ready to go once they cool.  They have a fantastic granola bar crunch and you won’t miss the oats.  I promise!

  • 1 C Unsalted Pecans
  • 1 C Sliced Almonds (reserve about 2 ounces)
  • 1/2 C Unsalted Peanuts
  • 1/4 C Hemp Hearts
  • 1/4 C Flax Seed
  • 1/2 C Lakanto Golden Sweetener (or your choice, I like the taste of the “brown sugar” in these)
  • 1 C Unsweetened Coconut (I used large flakes)
  • 1/4 C Coconut Oil
  • 1 t Vanilla Extract
  • 1/2 t Salt (I used Pink Himalayan Salt)
  • 1/2 t Baking Soda
  • 1/4 C Powdered Peanut Butter
  • —— Peanut Butter Drizzle ———
  • 2 T Peanut Butter
  • 1 t Coconut Oil
Nutritional & Serving Information:
  • Serving Size: Makes about 15 4×2 bars
  • 241 Calories
  • 26g Fat
  • 12.9g Carbs
  • 11.1g Fiber
  • 8.3g Protein

Strawberry Italian Ice

I have never owned a food processor.  Why?  I don’t know, but I recently purchased one and there is just no going back now.  I’ll throw anything in there and give it a spin.  Yesterday I decided to try frozen strawberries and the result was very yummy.  If you don’t have a food processor, I’m sure a heavy duty blender would work as well.   This is cold, refreshing and low in carbs and calories!

Strawberry Italian Ice

Throw your frozen strawberries, lemon juice, and lemon zest into your food processor.

Over medium heat, combine your sweetener & water and stir until the sweetener is fully dissolved and you have a simple syrup.

Pour your syrup over the strawberry mixture and puree until smooth.

Pour mixture into a shallow dish & cover tightly with plastic wrap or into popsicle molds and freeze.  It is really that simple!

  • 4 C Frozen Unsweetened Strawberries
  • 1/4 C Sweetener (I used Granulated Swerve)
  • 1/4 C Water
  • 1 tsp Lemon Zest
  • 1 tsp Lemon Juice
Nutritional & Serving Information:
  • Serving Size: 1/2 Cup or 1 Popsicle (Makes 8 Servings)
  • 20 Calories
  • 0g Fat
  • 5.5g Carbs
  • 1.5g Fiber
  • .5g Protein

Diner Style Jicama Hash Browns

I’m not one of those who automatically says a low carb option tastes just as good as the original, unless it does.  I’m still dubious of people who say that mashed cauliflower is no different from mashed potatoes.  I love my mashed cauliflower but it’s not mashed potatoes!  These jicama hash browns though, they will wreck your life.  They aren’t an exact replica but they are pretty darn close and SO GOOD.  They are easier to cook than jicama fries as you don’t need to boil them.  Just do yourself a favor, grate up a jicama & an onion and throw those suckers into some hot oil!

Jicama Hash Browns

Peel your jicama and use your Mr. Incredible powers to cut it in half.  Prepare 1/2 a medium onion to be grated and grate the jicama and onion.  Prepare your skillet with about 2 Tablespoons of Avocado Oil or your oil of choice.  Start warming it over medium high heat.

Once it is all grated, mix it together with about a teaspoon of salt & pepper.

Throw it in the hot oil and spread it around so it cooks & browns evenly.

Be ready to flip when they start browning.  Once they have browned and are a little crispy, serve them up with a little no sugar ketchup!

  • 1 Jicama
  • 1/2 Yellow Onion
  • 1 t Salt
  • 1 t Black Pepper
  • 2 T Avocado Oil
Nutritional & Serving Size Information:
  • Serving Size: 1/2 Cup (1 Jicama will make about 6 servings. I say ABOUT because jicamas can be different sizes, if you want 6 nice portions, do more than 1 to be sure.)
  • 58 Calories
  • 1.7g Fat
  • 10.4 Total Carbs
  • 5.5 Fiber
  • .9 Protein

Summer Strawberry Pie

I suppose you could make this pie in December too, but who wants to do that?  Really.  This is close to the perfect low carb pie as it stands at 110 calories a slice and 6 carbs.  It uses a fathead crust.  It is such a good pie, that I tricked 8 nice ladies with a slice today and nobody knew it wasn’t a full sugar/carb/glutenous pie!  I’m just sayin’….

Summer Strawberry Pie

The above picture was taken at only 2 hours chilled because I couldn’t wait 4 hours.  It will be perfectly set if you can make yourself wait.

Pie Crust Ingredients:
  • 2 C Shredded Mozzarella Cheese
  • 4 oz Cream Cheese
  • 2 Eggs
  • 2 T Swerve
  • 1 T Baking Powder
  • 3/4 C Coconut Flour
  • 1/2 t Xantham Gum
  • 1/4 t Arrowroot Powder (Omit if you don’t have it)

This goes like your typical fathead dough but you are going to treat it a little differently.   Start by melting your cheese & cream cheese together in the microwave.  This should take about 2 minutes with a stir at 1 minute.   Stir it, the cheeses should fall off your spoon like a waterfall.   Very loose and cheesy.  If it is gloopy, back in for 30 seconds until it is smooth.  I let it cool for just 30 seconds or so before I add the eggs.  Add your eggs and all the rest of the ingredients.  Start kneading it on some parchment paper.  You are going to have to warm it at this point for about 30 seconds again and continue kneading until it fully comes together like an actual pie dough.  No streaks, no cracks, etc.  If it isn’t looking smooth, warm it for another 30 seconds.  Once you have a nice smooth ball, cut it in half.  This recipe will make TWO pie crusts so you can freeze one for later, make a nice top crust, or make a deep dish pie. Take half of your pie crust & roll it out thin into a circle shape.  Carefully place it in your pie pan.  I like to roll it onto my rolling pin, pick it up, and roll it back over the pie pan.  It holds together better.   If you don’t have enough in certain spots, just tear extra off and squish it all to fill in any spots.  Once it is evenly in the pan, cut excess off the edges and pinch your crust however you like.  You could take the extra strips and decorate the crust a little if you’re an overachiever.  Now take a fork and poke some holes all around the sides and bottom.

You are going to bake this bad boy for about 12 minutes in a preheated 350* oven until the edges are golden brown.  Not light brown, not dark brown, goooolden brown.

Filling Ingredients:
  • 2 lbs Strawberries Sliced (After you remove the tops, you should have about 1 2/3 lb left)
  • 1 1/4 C Water
  • 1 C Granulated Sweetener (I used Swerve)
  • 1/4 t Xantham Gum
  • 2 Boxes No Sugar Added Strawberry Jello

While your crust is baking, start preparing your strawberries by washing and trimming the tops.  Slice them and set aside.

In a saucepan, combine the water and granulated sweetener.  Stir slowly over medium heat until the sweetener is fully dissolved.  Once it is dissolved, add the xantham gum and whisk until slightly thickened.  It should coat the back of your spoon or stick to your whisk.  Once you hit this stage, add the strawberry jello and dissolve.  By the time you hit this point, your pie crust should be out of the oven and cooled so go ahead and pile those strawberries in.  Once you get them arranged how you like, ladle your gelatin mixture over the top of the strawberries until it fills to the top of the crust.  Carefully put it in the refrigerator for 4 hours to set.  Try not to arm wrestle your friends & family for it.

Nutritional & Serving Information:
  • Serving Size: 1 Slice (1/8th of Pie)
  • 110 Calories
  • 6.4g Fat
  • 7.9g Carbs
  • 1.9g Fiber
  • 5.4g Protein

Cold Tuna Zoodles

This recipe is great for hot days when you want something requiring minimal heat to cook and is nice & cool.  Original recipe calls for sweet relish, Miracle Whip and pasta.  Of course we are going to ixnay all of that.  Miracle Whip is replaced with a homemade Keto Whip.   Takes about 30 minutes and serves 4.

Cold Tuna Zoodles


  • 2 C Cooked Zucchini Noodles
  • 1 Can Tuna
  • 1/2 C Chopped Kosher Dill Pickle
  • 1/2 C Chopped Onion
  • 1/2 C Keto Miracle Whip
  • Salt & Pepper To Taste

Preparation Instructions:

Boil zoodles until tender or steam in microwave.  Drain, squeeze dry using paper towels to gently remove excess water and stick in the refrigerator to cool.  Chop onion & pickles and set aside.  Once zoodles are cooled, add the tuna, pickle, onion, whip, and seasoning.  Chill for an hour.

Nutritional & Serving Size Information

  • Serving Size: 1/2 Cup
  • 253 Calories
  • 20.5g Fat
  • 2.6 Carbs
  • 13.5 Protein