keto

comfort
food
10 delicious low carb recipes

Wendy Polisi

mushroom
soup
INGREDIENTS
1/4 cup butter
12 ounces mushrooms sliced
1/2 cup chopped onion
1 teaspoon minced garlic
1 tablespoon fresh thyme
4 cups chicken broth Protein: 4g | Fat: 28g | Saturated Fat: 17g | Cholesterol:
3 ounces cream cheese 90mg | Sodium: 705mg | Potassium: 382mg | Fiber: 1g |
Salt and pepper to taste
1 cup heavy cream
DIRECTIONS
1. Melt butter in a large saucepan
2. Add mushrooms, onions, garlic, and thyme.
3. Cook until the mushrooms have released most
of their liquid, about 7 minutes.
4. Add chicken broth and cream cheese to the
pan, and cook until the cream cheese melts.
5. Season to taste with salt and pepper, and add
heavy cream.
6. Simmer for 15 minutes.
Servings 6 | Calories: 281kcal | Carbohydrates: 6g |
Sugar: 2g | Vitamin A: 1065IU | Vitamin C: 15mg |
Calcium: 61mg | Iron: 1mg
chicken DIRECTIONS

parmesan 1. Place chicken breasts in a plastic bag and

pound to a uniform thickness with a meat
mallet.
2. Optional step: Heat 1 cup of water over
INGREDIENTS medium heat and stir in salt until the salt
dissolves. Transfer to a medium bowl and fill
2 pounds Boneless Skinless the bowl with cold water. Add chicken breasts
Chicken Breast and allow to brine in the refrigerator for 45
1/4 cup sea salt optional minutes.
1 cup almond flour 3. Preheat the oven to 425. Place the almond
flour, parmesan cheese, Italian Seasoning,
1 cup parmesan cheese grated
salt, and Pepper in a large bowl. Place the
1 teaspoon Italian Seasoning
eggs in a separate bowl and beat well.Drain
1/2 teaspoon sea salt
the chicken and pat dry with paper towels.
1/2 teaspoon fresh ground pepper 4. Coat with the egg mixture and then dredge in
2 eggs the almond flour mixture. The mixture will not
Avocado Oil Spray stick as well as traditional flours and

1/3 cup sugar-free marinara breadcrumbs, so you may have to use your
fingers to gently press the coating into the
4 ounces fresh mozzarella
chicken.Repeat with remaining pieces.Spray
Fresh Basil for garnish
both sides of the chicken well will oil.
5. Place the chicken on a parchment-lined baking
sheet. Cook for 12 minutes, or until golden
brown. Flip with a spatula. Re-spray and cook
for an addition 5 minutes, until brown and
cooked through.
6. Top each chicken piece with pasta sauce and
fresh mozzarella. Return to the oven and cook
for two more minutes, until the chicken is
cooked through and the cheese is melted.

Want to make this in the air fryer? Visit kicking-carbs.com for

instructions.

Servings 8 | Calories: 318kcal | Carbohydrates: 4g | Protein: 36g | Fat: 17g | Saturated Fat:
5g | Cholesterol: 133mg | Sodium: 4171mg | Potassium: 490mg | Fiber: 1g | Sugar: 1g |
Vitamin A: 330IU | Vitamin C: 2.1mg | Calcium: 268mg | Iron: 1.5mg
chicken
bacon ranch
casserole
INGREDIENTS
1 tablespoon olive oil
1/2 cup diced onion
5 ounces fresh spinach chopped
fine
1 1/2 cups cooked chicken breast or
thighs cubed
8 ounces bacon cooked and
chopped
8 ounces cream cheese softened
2/3 cup Keto Ranch Dressing
1/4 teaspoon cayenne pepper
1 cup mozzarella cheese
1 cup sharp cheddar cheese
For serving: bacon crumbles ranch
dressing, parsley
DIRECTIONS
1. Preheat oven to 350 degrees.Heat a oil in a
skillet to medium heat and add the onion.
2. Cook for 5 minutes, and add the spinach.Cook
until the spinach wilts and remove from the
heat.
3. Combine the onion, spinach, chicken, and
bacon in a large bowl.Combine the cream
cheese, ranch dressing, and cayenne pepper
in the bowl of a food processor and process
until smooth.
4. Toss the mixture with the chicken until well
combined and transfer to an 8 x8 baking
dish.Top with cheese and bake for 30
minutes.Drizzle ranch dressing on the top of
the casserole. Sprinkle with bacon crumbles
and parsley and serve.
Servings 8 | Calories: 560.93kcal |
Carbohydrates: 4.95g | Protein: 33.15g | Fat:
45.25g | Saturated Fat: 17.01g | Cholesterol:
183.21mg | Sodium: 781.88mg | Potassium:
505.61mg | Fiber: 0.7g | Sugar: 2.12g | Vitamin A:
2347.93IU | Vitamin C: 6.4mg | Calcium:
237.33mg | Iron: 1.83mg
chicken pot pie
INGREDIENTS
1/2 cup butter
1 cup mushrooms chopped
1/3 cup chopped onion
1 teaspoon sea salt
1/4 teaspoon ground pepper
1 3/4 cups chicken broth
2/3 cup heavy cream
1 teaspoon xanthan gum
3 cups chopped or shredded
cooked chicken
1/2 cup frozen baby peas rinsed,
omit for strict keto
5 ounces mozzarella cheese
2 ounces cream cheese
3/4 cup almond flour
1 egg beaten
1 tablespoon fresh thyme chopped
or 1 teaspoon dried
Salt and pepper to taste
Servings 8 | Calories: 376kcal |
Carbohydrates: 7g | Protein: 13g | Fat: 34g |
Saturated Fat: 17g | Cholesterol: 115mg |
Sodium: 756mg | Potassium: 201mg | Fiber:
2g | Sugar: 2g | Vitamin A: 1030IU | Vitamin
C: 10mg | Calcium: 151mg | Iron: 1mg
DIRECTIONS
1. Preheat oven to 350 degrees. Melt the butter
in a saucepan over medium heat. Stir in
mushrooms, onion, salt, and pepper.
2. Cook for 5 minutes. Stir in bone broth and
heavy cream. Heat to boiling, stirring
constantly, for one minute.Reduce to low and
whisk in xanthan gum. Cook for about 5
minutes.
3. Taste and add additional salt and pepper if
needed.Stir in chicken and peas if using.Place
the mixture in an 8 x 8 baking pan, or divide
into eight individual crocks.
4. Heat a pot to medium heat and add mozzarella
and cream cheese. Cook, stirring often, until
the cheese melts.Add almond flour and stir to
combine.Remove from heat, and stir in egg
and thyme.
5. Season to taste with salt and pepper.Roll the
crust out between 2 sheets of parchment
paper.If you are using crocks divide into pieces
large enough to cover each crock. (The size
will depend on how big your dishes are.)Top
either the 8 x 8 pan or the crocks with the
dough.Cut the top of the dough with a knife to
vent.Bake for 25 to 30 minutes, until the crust
is golden brown.
chicken DIRECTIONS

broccoli 1. Preheat oven to 350 degrees.Melt butter in a

casserole
medium saucepan.
2. Add almond flour and cook for 1 minute,
whisking constantly.Stir in cream and broth,
and bring to a simmer.
3. Add cream cheese and cook until
INGREDIENTS
melted.Remove from heat, and stir in sour
cream, mayonnaise, garlic powder, smoked
1 tablespoon butter
paprika, and cayenne pepper.
1 tablespoon almond flour
4. Season to taste with salt and pepper.Place
1/2 cup heavy cream broccoli and chicken in a large baking pan and
1/2 cup chicken broth pour the sauce over. Top with cheese.Bake for
4 ounces cream cheese cubed 20 minutes, until bubbly and cooked through.

1/2 cup sour cream

Servings 8 | Calories: 356kcal | Carbohydrates:
1/4 cup mayonnaise
5g | Protein: 14g | Fat: 31g | Saturated Fat: 15g
1 teaspoon garlic powder | Cholesterol: 94mg | Sodium: 278mg |
1/2 teaspoon smoked paprika Potassium: 270mg | Fiber: 1g | Sugar: 2g |
Vitamin A: 1135IU | Vitamin C: 39.5mg | Calcium:
1/4 teaspoon cayenne pepper
279mg | Iron: 0.8mg
Salt and pepper to taste
12 ounces broccoli florets,
blanched
1 pound chicken cooked and
shredded
6 ounces gruyere cheese
beef
stroganoff
INGREDIENTS
2 tablespoons butter or ghee
2 pounds sirloin steak cut into
cubes (you can also use beef stew
meat)
1/2 diced onion
6 ounces white mushrooms sliced
1 teaspoon minced garlic
1 teaspoon dried thyme
1 teaspoon sea salt
1/2 teaspoon fresh ground pepper
1 1/2 cups beef broth
6 ounces cream cheese cubed
1 tablespoon coconut aminos
1 tablespoon Dijon mustard
4 ounces sour cream
DIRECTIONS
1. Heat butter or ghee to medium-high heat in a
large skillet.Season the steak with salt and
pepper.
2. Add the meat to the pan, and cook for 3 to 4
minutes, until browned. Remove from the pan
and allow to rest. Add the onion, mushrooms,
garlic, thyme, salt, and pepper to the pan.
3. Cook for 5 minutes, until the onion has
softened.Reduce heat to medium.Add broth,
cream cheese, coconut aminos, and Dijon
mustard and cook for 5 to 8 minutes, until
thickened.
4. Whisk as needed to help the cream cheese
melt.Return the beef to the pan, and simmer
for 5 more minutes.Remove from heat and stir
in sour cream.
Servings 8 | Calories: 293kcal | Carbohydrates: 3g |
Protein: 28g | Fat: 18g | Saturated Fat: 10g |
Cholesterol: 107mg | Sodium: 692mg | Potassium:
539mg | Fiber: 1g | Sugar: 2g | Vitamin A: 461IU |
Vitamin C: 1mg | Calcium: 75mg | Iron: 2mg
chicken DIRECTIONS

enchilada 1. Preheat oven to 400 degrees.In a large bowl,

stir together the chicken, sour cream, green

casserole
chilies, chili powder, garlic, powder, smoked
paprika, and half of the cheddar. Season to
taste with salt and pepper.
2. Put 2 tablespoons of the enchilada sauce in
INGREDIENTS the bottom of a 8 x 8 casserole dish.Top with
1 cup keto enchilada sauce or any the chicken mixture then the remaining
keto-friendly brand enchilada sauce.

1 pound cooked and shredded 3. Sprinkle with the remaining cheese and bake
for 25 minutes.Garnish with desired toppings,
chicken
and serve warm.
1 cup sour cream
4 ounces diced green chilies
Servings 6 | Calories: 338kcal | Carbohydrates: 7g |
1 tablespoon chili powder Protein: 27g | Fat: 22g | Saturated Fat: 13g | Cholesterol:
1 teaspoon garlic powder 108mg | Sodium: 724mg | Potassium: 446mg | Fiber: 1g |
Sugar: 5g | Vitamin A: 1489IU | Vitamin C: 4mg | Calcium:
1 teaspoon smoked paprika
329mg | Iron: 1mg
8 ounces shredded cheddar
divided.
Optional Toppings: Cilantro,
Green Onion, Guacamole,
Shredded Lettuce, Olives, Sour
cream, Jalapeños, Avocado,
Tomato
chicken fried
steak
INGREDIENTS
3/4 cup almond flour
3/4 cup finely grated Parmesan
cheese
1 teaspoon smoked paprika
1 teaspoon sea salt
1/2 teaspoon fresh ground black
pepper
1/4 teaspoon cayenne pepper
2 eggs
24 ounces cube steak
1/4 cup ghee or avocado oil
1 cup beef broth
1/2 cup heavy cream
1 teaspoon garlic powder
1/4 teaspoon xanthan gum
1/2 cup sour cream
Servings 6 | Calories: 543.62kcal |
Carbohydrates: 5.5g | Protein: 34.51g | Fat:
43.03g | Saturated Fat: 19.46g | Cholesterol:
203.54mg | Sodium: 843.59mg | Potassium:
492.81mg | Fiber: 1.78g | Sugar: 1.29g |
Vitamin A: 797.14IU | Vitamin C: 0.17mg |
Calcium: 238.7mg | Iron: 2.92mg
DIRECTIONS
1. In a shallow bowl, combine almond flour,
Parmesan cheese, smoked paprika, sea salt,
fresh ground black pepper, and cayenne
pepper.In a separate bowl beat together eggs.
2. Tenderize the meat with a meat hammer,
pounding until it is about 1/4 inch thick.Dip the
meat into the eggs, and then coat with the
almond flour mixture. Press the mixture into
the meat.
3. Heat the ghee in a large skillet over medium-
high heat. The oil should be between 320
degrees and 340 degrees. A drop of almond
flour should sizzle when it touches the oil, but
not burn.
4. Add the steaks, and cook for about 2 to 4
minutes per side.Remove from the pan and put
on a rack over a baking sheet. Tent with foil to
keep warm.
5. Reduce heat to medium and add beef broth,
cream, garlic powder, and xanthan gum. Whisk
to combine.Season to taste with salt and
pepper.
6. Cook, stirring constantly, until the mixture
comes to a simmer.Reduce heat to medium-
low, and stir in sour cream.Serve the chicken
fried steak with the gravy on top.
keto
reuben
INGREDIENTS
1 egg, beaten
1/2 cup shredded cheese (any kind)
1 tablespoon almond flour
1/2 teaspoon caraway seeds
3 tablespoons mayonnaise
1 tablespoon keto ketchup
2 tablespoons minced dill pickles
1/4 pound sugar-free corned beef,
sliced thin
1 cup sauerkraut
2 ounces shredded Swiss cheese
2 tablespoons butter
DIRECTIONS
1. Preheat your waffle iron. In a medium bowl,
combine the egg, cheese, almond flour, and
caraway seeds. Season to taste with salt and
pepper.
2. Divide the mixture in half, and cook for 5 to 7
minutes in your waffle iron. Repeat with the
remaining mixture.
3. In a small bowl, combine mayonnaise,
ketchup, and dill pickles.
4. Spread the mixture over the chaffles.
5. Divide the corned beef between two of the
chaffles.
6. Top with half of the cheese and the sauerkraut.
7. Place the remaining chaffles on top of the
sauerkraut, sauce side down.
8. Melt butter in a large skillet to medium heat.
9. Cook the sandwiches for 4 minutes, and flip.
Cook for another 4 minutes, or until the cheese
melts.
cheeseburger
casserole
INGREDIENTS DIRECTIONS

2 pounds ground beef

1/2 cup diced onion
1/2 teaspoon minced garlic
6 ounces cream cheese cubed
1/3 cup diced dill pickles (I use
Bubbies)
1. Preheat oven to 350 degrees.Heat a skillet to
medium-high heat.Add ground beef, onion,
and garlic, and cook until the ground beef
starts to brown.
2. Stir in cream cheese and continue to cook until
the meat is browned and the cream cheese

1/4 cup keto ketchup melts.

3. Stir in pickles, ketchup, mustard, salt, and
1 1/2 tablespoons yellow mustard
pepper.Transfer to a casserole dish and top
1 teaspoon sea salt
with cheese.Bake for 30 minutes.
1 teaspoon fresh ground black
4. Meanwhile, stir together mayonnaise, yellow
pepper
mustard, and pickle juice.Remove the
8 ounces cheddar cheese casserole from the oven and drizzle with the
3 tablespoons mayonnaise (sugar- sauce.Top with desired toppings and serve.
free)
1 tablespoon yellow mustard
2 teaspoons pickle juice
For topping: shredded lettuce
tomato, pickles, bacon

Servings 8 | Calories: 524kcal | Carbohydrates:

3g | Protein: 28g | Fat: 44g | Saturated Fat: 19g
| Cholesterol: 136mg | Sodium: 862mg |
Potassium: 383mg | Fiber: 1g | Sugar: 2g |
Vitamin A: 581IU | Vitamin C: 1mg | Calcium:
252mg | Iron: 3mg
Vist me at: https://kicking-carbs.com

Follow Me On
Facebook
Instagram
Pinterest
Twitter