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the lazy chef | nicole and justin tinkham

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introduction

I have struggled with food for years. Throughout high school I was able to eat whatever I wanted and not gain a pound. That all caught up with me when I was finishing up college and I had no idea how to eat healthy. I tried what everyone else was doing which was a low fat diet.

I was miserable. I had intense cravings for anything sweet. I would head to the kitchen late at night and binge on whatever I could find.

Sometimes it was straight sugar. I hated myself. But then I discovered a better way to diet.

It’s called the Keto diet which is low carb, moderate protein, and high fat. The fat in my diet keeps me satisfied and full for longer. No more cravings and no more binge eating! I feel like I finally have it all figured out.

My husband Justin and I started experimenting in the kitchen after beginning our low carb diet. We’ve had so much fun turning our favorite meals into low carb variations and we’re ready to share our masterpieces with you.

In The Lazy Chef, you won’t find long and complicated ingredients lists.

This book was made for low carb dieters on a budget with limited time in the kitchen. We stuck with the basics and made these recipes super easy for anyone to follow. Preparing a meal for your family shouldn’t be stressful. Relax & have fun in your kitchen again!

-Nicole

breakfast

I’m a strong believer in that every meal is your most important of the day. It’s true, breakfast does give me a burst of energy first thing and I need it but it’s not for everyone (like Justin). Even if you aren’t an early riser for breakfast I think you’ll absolutely love making the following recipes for either brunch or dinner. I tend to lean toward pancakes and waffles myself but there are plenty of egg options in here as well :)

cream cheese pancakes

Serves [1]

These pancakes are no IHOP but are a great alternative to the high carb version of your favorite breakfast.

Ingredients

- 2 oz Cream cheese

- 2 Eggs

- 1 tsp Vanilla extract

- 1 tsp Cinnamon

Directions

1. In a small bowl, mix all ingredients together with a mixer. I highly recommend a mixer as it’s difficult to get that cream cheese mixed in by hand.

2. Heat up the griddle to about 250 degrees or heat a skillet over medium heat on the stove. Butter the griddle or skillet.

3. Pour your batter on the griddle or skillet in either two large pancakes or several small ones. The smaller they are, the easier to flip.

4. Cook for a few minutes until golden brown and gently flip over with a spatula. Be careful, these are much thinner than normal pancakes. Cook for a few more minutes until golden on the other side.

5. Serve while hot with either butter and cinnamon or melted peanut butter (place a tablespoon of peanut butter in a microwave safe dish and heat for about 20 seconds).

sausage quiche

Serves [12]

Don’t have much time? This is a good one to make ahead and reheat all week.

Ingredients

- 12 Eggs

- 1/4 cup Heavy cream

- Pinch Salt & pepper to taste

- 1 package Breakfast sausage

- 2 cups Shredded cheddar cheese

Directions

1. Preheat oven to 375 degrees F.

2. Cook your sausage in a medium skillet over medium heat until cooked through. Set aside.

3. Whisk eggs, heavy cream, salt and pepper together in a large bowl.

4. Add the cooked breakfast sausage and cheddar cheese to the egg mixture and mix well.

5. Pour into a greased casserole dish and bake in the oven for 20-30 minutes.

cauliflower hash

Serves [4]

Breakfast for dinner? Yes please!

Ingredients

- 8 strips Bacon

- 1 head Chopped cauliflower

- 1 Onion, diced

- 2 cloves Garlic, minced

- Pinch Salt & pepper to taste

Directions

1. Cook bacon in a large skillet over medium heat until crispy. Set aside to cool and then chop up into smaller pieces.

2. Place cauliflower, diced onion, and garlic in the pan with bacon grease. Cook for about

3. 10 minutes over medium heat or until cauliflower starts to brown.

4. Add salt, pepper, and bacon to the cauliflower and stir well.

bacon scrambled eggs & cheese

Serves [2]

Nothing beats scrambled eggs and cheese... unless there’s bacon involved!

Ingredients

- 6 Strips Bacon

- 6 Eggs

- 1/4 cup Heavy cream

- Dash Salt & pepper to taste

- 2 Slices American cheese

Directions

1. Cook bacon strips in a large skillet over medium heat until cooked through and crispy.

2. Remove the cooked bacon from the skillet and set aside, keeping the bacon fat in the pan.

3. Whisk together the eggs, heavy cream, salt and pepper.

4. Pour egg mixture into the skillet with bacon fat and cook over medium heat. Once the bottom of the egg mixture starts to set up, move the scrambled eggs around with your spatula, mixing it up and flipping it over.

5. Chop up your cooked bacon and sprinkle over the scrambled eggs when the eggs are about halfway cooked.

6. Place your cheese slices over the scrambled eggs and continue to cook until eggs are fluffy and cheese is melted. I like to place a lid over the pan to speed up the melting process.

almond flour waffles

Serves [2]

Every keto pantry needs some almond flour. You can make just about anything with it from waffles to cheesy biscuits and it replaces white flour perfectly! You seriously won’t be able to tell the difference :)

Ingredients

- 1 cup Almond flour

- 4 large Eggs

- Pinch of Salt

- 1/2 tsp Baking powder

- 1 tsp Vanilla extract

- 2 packets Stevia

Directions

1. Heat up your waffle maker to the desired setting. I like mine a little crispier.

2. Mix all ingredients in a medium bowl until combined.

3. Pour half the batter in the waffle maker and cook for about 5 minutes or until waffles are golden brown and fluffy. Each waffle maker will be different so just check on them periodically.

4. Remove waffle and do the same thing with the remaining batter.

I like to top my waffles with melted peanut butter and whipped cream if I’m feeling fancy. Butter and sugar free syrup is also a great choice.

egg muffins

Serves [12]

These are so fun to make because you can get creative with what you put in them. Switch it up with different veggies!

Ingredients

- 1/2 cup Spinach, chopped

- 1/2 cup Onion, diced

- 1/2 cup Chopped deli ham

- 1/2 cup Cheddar cheese, shredded

- Dash Salt & pepper to taste

Directions

1. Preheat oven to 375 degrees F.

2. Heat butter in medium skillet over medium heat. Sauté spinach and onions in butter until tender.

3. Divide the ham and veggies in a muffin tin sprayed with cooking spray and top with shredded cheddar cheese.

4. Whisk eggs together in large bowl and season with salt and pepper.

5. Pour egg mixture into each muffin tin over the ham and veggies. Fill about 3/4 of the cup.

6. Use a fork to gently mix everything together in the cups.

7. Bake in the oven for 30 minutes or until muffins have risen.

Lunch

To be honest, I don’t put forth much effort when it comes to lunch. I just don’t have time for it! A typical lunch for me is leftover dinner and if there’s none of that then it’s the tuna I keep stocked in my pantry at all times. Needless to say, the following lunch recipes are super simple and easy to throw together when you’re on the run.

avocado chicken salad

Serves [2]

Kicked up chicken salad that you can make in large batches for the whole week.

Ingredients

- 2 Chicken breasts, cooked & shredded

- 1 Avocado, cubed

- 1/4 cup Mayo

- Dash Salt & Pepper to taste

- 1 tsp Lemon juice

Directions

1. Place all ingredients in a large mixing bowl. Mix well, mashing with a fork until combined.

2. Enjoy in a bowl or lettuce wrap.

tuna & egg salad

Serves [4]

Tuna salad? YUM! Egg salad? YUM! This is the best of both worlds.

Ingredients

- 4 Hard boiled eggs

- 4 Cans of tuna

- 1/2 cup Mayo

- Pinch Salt & pepper to taste

- 1 Tbs Mustard (Yellow or Dijon)

Directions

1. Mash hard boiled eggs with a fork in a large mixing bowl.

2. Add tuna, mayo and mustard to the mashed eggs and mix well.

3. Season with salt and pepper to taste. Store in individual containers if making for the entire week.

ham roll-ups

Serves [2]

Easy peasy lunch that you can make in a minute or less.

Ingredients

- 8 slices Deli ham

- 1/2 cup Cream cheese (softened)

- 2-3 Chopped chives

- 1 cup Baby spinach

Directions

1. Mix chopped chives and cream cheese together.

2. Lay out your ham slices on a cutting board or flat surface.

3. Spread a spoonful of the cream cheese mixture on each ham slice.

4. Top cream cheese with a few spinach leaves.

5. Roll up & enjoy!

sandwich sans bread

Serves [2]

The best things about your favorite deli sandwich without the carbs. Get creative with your deli meat and cheese selection!

Ingredients

- 8 slices Deli meat of your choice

- 8 slices Cheese of your choice

- 1 tbs Mayo

- 1/2 tbs Mustard

Directions

1. Lay your deli meat slices out on a cutting board or flat surface.

2. Top deli meat with a slice of cheese.

3. Spread mayo and mustard on the top of the cheese slices evenly.

4. Roll up & enjoy!

bacon dogs

Serves [8]

Two things I always have in the fridge: Bacon & hot dogs. You never know when you’ll need them for a quick lunch or dinner.

Ingredients

- 1 package All beef hot dogs

- 8 slices Bacon (one per dog)

Directions

1. Preheat oven to 450 degrees F.

2. Wrap one slice of bacon around each hot dog and secure with a toothpick.

3. Place on aluminum foil lined baking sheet.

4. Bake in heated oven for about 10 minutes or until bacon is crispy. You can put the broiler on to get the bacon ever crispier but be careful not to burn the bacon.

tuna melt bowl

Serves [1]

Your classic tuna sandwich in a bowl!

Ingredients

- 1 can Tuna, drained

- 2 tbs Mayo

- 1 tsp Mustard (I like Dijon)

- 1/3 cup Chopped onions

- 1 slice American cheese

Directions

1. Mix tuna, mayo, mustard, and onions in a small bowl.

2. Top with a slice of American cheese.

3. Microwave for 40 seconds or just long enough to melt the cheese.

Dinner

So I have this little obsession with dinner. I love finding new recipes on Pinterest, creating my own recipes, finding low carb alternatives to my favorite meals, cooking for friends, experimenting, and just having fun in the kitchen. But I’m no high class chef whatsoever. Everything has to be broken down to its absolute simplest form. That’s exactly what I did in this book.

The bulk of this cook book lies in the dinner section. You’ll find short and sweet ingredients lists and a “dump all in” style of cooking. These dinner ideas are made for the busy professional like yourself who doesn’t have 2+ hours after work to spend in the kitchen. These were made for the Lazy Chef. Enjoy!

justin’s fried chicken

Serves [4]

I beg Justin to make this one for me. Best fried chicken ever!

Ingredients

- 1 cup Crushed pork rinds

- 1/4 cup Parmesan cheese

- 1/2 tsp Garlic powder

- Pinch Salt & pepper

- 2 Eggs

- 4 chicken breasts (Boneless, skinless)

- 2 tbs Coconut oil

Directions

1. Mix pork rinds, Parmesan cheese, garlic powder, salt, and pepper together in a small bowl.

2. Whisk eggs together in a separate small bowl.

3. Dip each chicken breast into the egg mixture followed by the pork rind mixture. Make sure the chicken is coated with the pork rind mixture.

4. Heat coconut oil in a large skillet over medium heat. Cook the coated chicken in oil for about 7 minutes per side or until cooked all the way through.

Hint: These taste really good dipped in Ranch dressing :)

crock pot chili

Serves [6]

I can’t survive a winter without chili and this one’s a WINNER!

Ingredients

- 2 lb Ground beef

- 1 Onion, diced

- 8 strips Bacon, cooked and crumbled

- 6 oz Tomato paste

- 2 cans Diced tomatoes, drained

- 1 packet Chili mix

- Pinch Salt & pepper to taste

Directions

1. Throw all ingredients into a large crock pot and mix well.

2. Cook on low for 6 hours.

3. Serve over rice or plain. Shredded cheddar cheese on top is optional but highly recommended.

cream cheese chicken wrapped in bacon

Serves [6]

My mom used to make this for me and it has always been my favorite dish.

Ingredients

- 6 Chicken breasts (boneless, skinless)

- 8 oz Cream cheese

- Pinch Salt & pepper

- 12 strips Bacon

Directions

1. Preheat the oven to 325 degrees F.

2. Lay your chicken breasts out on a cutting board and cover with wax paper (to avoid a mess). Take a meat mallet and pound your chicken so it’s thin enough to roll up.

3. Remove wax paper and season chicken with salt and pepper to taste.

4. Place a spoonful of cream cheese in the middle of each chicken breast.

5. Roll the chicken breast up with the cream cheese in the middle. Take two slices of bacon and wrap around each rolled up chicken breast to hold in place. You may also need to use toothpicks to keep the chicken from coming undone.

6. Place chicken on a baking sheet and cook in preheated oven for about 40 minutes or until chicken is cooked through.

creamy mexican chicken

Serves [6]

This one was pure experimenting in the kitchen together. Enjoy :)

Ingredients

- 2 lb Chicken breasts cooked and shredded

- 3 oz Cream cheese

- 1 cup Heavy cream

- 1 packet Taco seasoning

- 2 cups Shredded cheddar cheese

Directions

1. Preheat oven to 350 degrees F.

2. Place shredded chicken in a casserole dish.

3. Melt cream cheese in a medium saucepan over medium heat. Add heavy cream and 1 cup of the cheddar cheese. Mix until cheese is melted and add the taco seasoning.

4. Pour cheese mixture over shredded chicken and toss to coat.

5. Sprinkle the remaining shredded cheese on top and bake for 20 minute or until cheese is nice and bubbly.

6. Top with chives, crumbled bacon, or sour cream.

taco pizza

Serves [8]

Two of my favorite things combined. This one’s a winner for sure.

Ingredients

- 4 oz Cream cheese

- 3 Eggs

- 1/3 cup Heavy cream

- 1 Packet Taco seasoning

- 3 cups Cheddar cheese (shredded)

- 1 lb Ground beef

- 1/2 cup Tomato sauce

Directions

1. Preheat oven to 375 degrees F.

2. Beat cream cheese and eggs together in a medium bowl until smooth. Add heavy cream and a teaspoon of taco seasoning. Mix well.

3. Grease the bottom of a baking dish with some butter and sprinkle half the shredded cheese in an even layer. Pour cream cheese mixture on top.

4. Bake in preheated oven for 30 minutes.

5. Brown ground beef in large skillet over medium heat until cooked through. Drain and mix in the tomato sauce and 3 teaspoons of taco seasoning.

6. Once crust has been out of the oven for a few minutes, spoon the ground beef mixture on top.

7. Top with remaining shredded cheese and put back in the oven for 20 minutes to melt the cheese thoroughly.

cheeseburger casserole

Serves [8]

For when you get bored of your bunless burger.

Ingredients

- 1 pound Ground beef

- 1 small Onion, chopped

- 4 cloves Garlic, minced

- 1 tsp Italian seasoning

- Dash Salt & pepper to taste

- 4 Eggs

- 2/3 cup Sour cream

- 1 cup Shredded cheddar cheese

- 2 tbs Parmesan cheese

Directions

1. Preheat oven to 350 degrees F.

2. Brown ground beef, onion, and garlic in a large skillet over medium heat until cooked through. Drain.

3. Place ground beef mixture into a casserole dish. Add italian seasoning, salt, and pepper and mix well.

4. In a small bowl, whisk together eggs and sour cream. Pour evenly over ground beef.

5. Sprinkle cheeses on top and bake in the heated oven for 25-30 minutes.

bacon, broccoli, cheddar soup

Serves [8]

Classic broccoli & cheddar soup with a little bacon.

Ingredients

- 1 medium onion, diced

- 2 cloves garlic, chopped

- 3 cups Chicken broth

- 2 cups Cheddar cheese, shredded

- 1 cup Heavy cream

- 1 tbs Mustard

Directions

1. Combine all ingredients into crock pot and mix well.

2. Cook on low for about 6 hours.

3. Optional: Sprinkle extra shredded cheese on top when serving.

4. 1 large bunch of broccoli, cut into florets

5. 8 Strips Bacon, cooked and chopped

6. Salt and pepper to taste

creamy chicken soup

Serves [8]

Who said you need noodles with your chicken soup?

Ingredients

- 3 chicken breasts (boneless, skinless)

- 1 onion, diced

- 2 carrots, sliced

- 8 oz. sliced mushrooms

- 2 cloves garlic, chopped

- 4 cups chicken broth

- 1 tsp parsley

- 1 cup heavy cream

- 2 cups Cheddar cheese, shredded

Directions

1. Place all ingredients in the crock pot (except cheddar cheese) and mix well.

2. Cook on low for about 6 hours.

3. Remove chicken from crock pot and shred.

4. Place chicken back in the crock pot and add cheese. Cook for an additional hour on low heat.

ranch pork chops

Serves [8]

Easiest. Dinner. Ever.

Ingredients

- 8 Pork chops

- 1 packet Ranch salad dressing mix

Directions

1. Preheat oven to 400 degrees F.

2. Rinse pork chops and place on a baking sheet.

3. Sprinkle pork chops with ranch dressing mix on both sides until coated.

4. Bake in heated oven for 20 minutes or until cooked through.

bacon meatloaf

Serves [4]

There’s a secret ingredient in this meatloaf. Ok it’s not a secret.

It’s bacon. And it’s delicious.

Ingredients

- 1 lb Ground beef

- 8 strips Bacon, Cooked and chopped

- 1 large Egg

- 2 tsp Italian seasoning

- Dash Salt & pepper

- 2 tbs Butter

- 1 large Onion, chopped

- 4 cloves Garlic, minced

Directions

1. Preheat oven to 350 degrees F.

2. Heat butter in large skillet over medium heat and sauté onions and garlic for a few minutes until softened. Remove and allow to cool.

3. Mix bacon, ground beef, egg, Italian seasoning, salt & pepper, and sautéed garlic and onions in a large bowl.

4. Place meat mixture in a loaf pan and cook for an hour or until cooked through.

pepperoni meat-za

Serves [4]

You have never had a pizza like this. Trust me.

Ingredients

- 1 lb Ground beef

- 1 Egg

- 1/2 tsp Garlic powder

- 1/2 tsp Onion powder

- Dash Salt & pepper

- 1 tsp Italian seasoning

- 1/4 cup Parmesan cheese

- 1 1/2 cups Tomato sauce with Italian seasoning

- 2 cups Mozzarella cheese, shredded

- Handful Pepperoni

Directions

1. Preheat oven to 400 degrees F.

2. In a large mixing bowl, mix ground beef and egg together well.

3. Add all seasoning & parmesan cheese. Mix until combined. (I use my hands for this)

4. Press the mixture into a 9” pie plate, flattening the “dough” out with your fingers.

5. Bake for 20 minutes or until cooked through.

6. Remove from the oven and put your toppings on. Start by spreading the sauce on evenly. Then sprinkle on the mozzarella cheese, and top with pepperoni.

7. Place back in the oven to melt the cheese, about 5 minutes.

chicken cordon bleu casserole

Serves [4]

You can call me the casserole queen :)

Ingredients

- 2 cups Cooked chicken breast, chopped (I make this part ahead of time)

- 1 cup Deli ham, chopped

- 1 cup Swiss cheese, cubed

- 1/2 cup Heavy cream

- 1/2 cup Sour cream

- 1/2 cup Cream cheese

- 1/2 tsp Garlic powder

- Dash Salt & pepper to taste

Directions

1. Preheat oven to 350 degrees F.

2. Place the ham, chicken and Swiss cheese in a casserole dish and toss to mix.

3. Melt together heavy cream, sour cream, and cream cheese in a medium saucepan over medium heat until combined. Add garlic, salt, and pepper.

4. Mix well.

5. Pour over ham, chicken, and cheese mixture.

6. Bake in heated oven for 30 minutes or until cheese is bubbly.

alfredo pizza

Serves [6]

This cream cheese pizza crust has got to be my favorite low carb version!

Ingredients

Crust:

- 8 oz Cream cheese

- 2 large Eggs

- 1 clove Minced garlic

- 1/2 cup Parmesan cheese

Sauce:

- 4 oz Cream cheese

- 1 cup Heavy cream

- 1 tsp Garlic powder

- Dash Salt & pepper to taste

Toppings:

- 1 cup Mozzarella cheese shredded

- 2 cups Sliced mushrooms

Directions

1. Preheat oven to 375 degrees F.

2. Begin by making the crust. Mix all crust ingredients together in a large bowl with a mixer until combined.

3. Spread the crust mixture in a 9x13” greased (I use butter) baking dish evenly.

4. Bake in heated oven for 15 minutes or until top is golden brown. Allow to cool for 10 minutes.

5. Next comes the sauce. Melt all sauce ingredients together in a medium sauce pan until combined.

6. Assembly! Pour the sauce over the cooked cream cheese crust. Top with mozzarella cheese and mushrooms or whatever you choose to top your pizza with.

7. Bake pizza in the oven for another 25 minutes until cheese is bubbly.

cheese steak pepper bowls

Serves [6]

If it’s just Justin and I, we throw our cheese steak ingredients in a bowl and call it a day. This is a slightly fancier recipe using green pepper bowls. Enjoy!

Ingredients

- 3 Green peppers

- 1 medium Onion, sliced

- 1 cup Sliced mushrooms

- 1 tbs Olive oil

- 1 pack Steak-ums (or deli roast beef)

- 1 cup Mozzarella cheese

- Dash Salt & pepper to taste

Directions

1. Preheat oven To 375 Degrees F.

2. Heat Olive Oil In Large Skillet Over Medium Heat. Sauté Mushrooms And Onions Until Tender.

3. Place Steak-Ums In The Skillet With The Mushrooms And Onions. Cook Until No Longer Pink. Season With Salt And Pepper To Taste.

4. Cut Green Peppers In Half Lengthwise And Remove Seeds. Place On Baking Sheet.

5. Sprinkle Mozzarella Cheese Inside Each Pepper. Top With Steak Mixture.

6. Sprinkle More Cheese On Top.

7. Throw In the oven for about 20 minutes or until cheese is melted.

crack slaw

Serves [6]

WARNING! This dinner is as addictive as crack. Eat with caution.

Ingredients

- 1 lb Ground beef

- Dash Salt & pepper to taste

- 2 tbs Sesame oil

- 2 cloves Garlic, minced

- 14 oz Cole slaw mix

- 2 tbs Soy sauce

- 1 packet Stevia

- 1/2 tsp Ginger

- 1 tsp White vinegar

Directions

1. Brown ground beef in large skillet over medium heat until no longer pink. Season with salt and pepper to taste. Remove from pan and set aside

2. Heat up sesame oil in the same pan. Add garlic and Cole slaw mix and sauté until tender.

3. Mix in soy sauce, Stevia, ginger, and white vinegar to the Cole slaw.

4. Add the cooked ground beef to the mix and combine well.

enchilada bake

Serves [6]

I feel like I say every recipe is the best. For real though, this is one of our favorites!

Ingredients

- 4 chicken breasts (boneless, skinless)– cooked and shredded

- 1 Onion, diced

- 4 cups Enchilada sauce

- 2 cups Cheddar cheese, shredded

- 2 tbs Olive oil

Directions

1. Preheat oven to 350 degrees F.

2. Sauté onions in oil in a medium skillet over medium heat until onions become transparent (about 5 minutes).

3. Layer the bottom of a 9” x 13” baking dish with the cooked, shredded chicken.

4. Top chicken with sautéed onions and pour enchilada sauce over the chicken and onions.

5. Sprinkle cheese evenly on top.

6. Bake in heated oven covered with foil for 20 minutes.

7. Remove foil and bake for an additional 10 minutes or until cheese is melty.

chicken & bacon chowder

Serves [6]

This recipe is actually a collaboration with many of my family members. We think you’ll love it!

Ingredients

- 4 cloves Garlic, minced

- 2 ribs Celery, diced

- 6 oz Mushrooms, sliced

- 1 Onion, chopped

- 2 cups Chicken stock

- 1 lb Boneless, skinless chicken breasts– cubed

- 12 oz Cream cheese

- 1 cup Heavy cream

- 1 lb Bacon, cooked and crumbled

- Dash Salt & pepper to taste

- 2 cups Green beans

- Optional Shredded cheddar cheese

Directions

1. Place your slow cooker on the low setting.

2. Combine all ingredients into crock pot and stir.

3. Cook on low for 6-8 hours.

4. *Optional: Sprinkle shredded cheddar cheese on top before serving.

spaghetti squash & meatballs

Serves [4]

If you can cut a spaghetti squash in half, you can pretty much do anything. I really don’t have a winning technique for that, sorry!

Ingredients

- 1 medium Spaghetti squash

- 1 lb Italian sausage

- 14 oz Tomato sauce

- 5 cloves Garlic, minced

- 2 tbs Olive oil

- 2 tsp Italian seasoning

Directions

1. Combine garlic, tomato sauce, Italian seasoning, and olive oil in slow cooker. Set temperature to low.

2. Cut the spaghetti squash in half the short way (this will be the hardest part) and scoop out the seeds with a spoon.

3. Place both halves face down in sauce.

4. Take your sausage and roll into tiny balls. Place in crock pot around the spaghetti squash.

5. Cook in slow cooker on low for 5 hours.

6. When ready to eat, use a fork to pull out the “spaghetti” from the inside of the squash. Top with meatballs and sauce.

beef stew

Serves [12]

This one has a long ingredients list but the idea is to just throw in any veggies you have laying around. Do your own thing with it!

Ingredients

- 2 lb Stew beef

- 14.5 oz Diced tomatoes, drained

- 2 tbs Tomato paste

- 2 cups Beef stock

- 4 Garlic cloves, minced

- 1 medium Onion, diced

- 1 large Carrot, sliced

- 2 Celery stalks, chopped

- 2 medium Green peppers, chopped

- Dash Salt & pepper to taste

- 12 oz Bacon, cooked and crumbled

- 8 oz Mushrooms, sliced

- 1 tsp Onion powder

- 1 tsp Oregano

Directions

1. Turn crock pot on the low setting.

2. Throw all ingredients into the crock pot and mix well.

3. Cook on low for about 7 hours.

chicken alfredo zoodles

Serves [4]

You may like zucchini noodles more than regular pasta. Just sayin!

Directions

1. Spiral your zucchini with a veggie spiraler and set aside on a paper towel.

2. Cube chicken and season with salt and pepper to taste.

3. Heat oil in large skillet over medium heat. Add chicken and cook until no longer pink. Remove chicken with slotted spoon (leave juices in pan) and set aside.

4. Add cream cheese, parmesan cheese, and heavy cream to skillet and stir until melted and combined. Add the chicken back to the pan and season with garlic powder.

5. Put the zucchini noodles in the pan and toss to coat.

Ingredients

- 2 medium Zucchinis

- 2 tbs Olive oil

- 1 lb Boneless, skinless chicken breast

- Dash Salt and pepper to taste

- 4 oz Cream cheese

- 1/2 cup Heavy cream

- 1/4 cup Parmesan cheese

- 1 tsp Garlic powder

creamy crock pot pork chops

Serves [4]

I never know how to cook up pork chops but I really like this easy method.

Directions

1. Heat your crock pot on the low setting.

2. Salt and pepper pork chops to taste and place in slow cooker.

3. Add onion, garlic, and chicken broth to crock pot.

4. Cook on low for 6-8 hours.

5. Remove pork chops and set aside.

6. Transfer remaining sauce to a large skillet.

7. Whisk in heavy cream and cornstarch for about 5 minutes or until sauce reaches your desired consistency.

8. Pour sauce over pork chops and enjoy!

Ingredients

- 4 Pork chops

- 1 small Onion, chopped

- 2 cloves Garlic, minced

- Dash Salt & pepper to taste

- 1 1/2 Chicken broth

- 3/4 cup Heavy cream

- 1 tbs Cornstarch

buffalo chicken chili

Serves [6]

This is a Christmas tradition in our house. Every year we wake up, throw everything in the crock pot and eat this amazing chili throughout the day.

Directions

1. Heat your crock pot on the low setting.

2. Place all ingredients in crock pot except for the cheddar cheese. This will be added as a topping at the end.

3. Cook on low for about 6 hours.

4. Remove the chicken from the crock pot, shred it and mix back into the chili.

5. Serve with cheddar cheese sprinkled on top.

Ingredients

- 1.5 lbs Boneless skinless chicken breasts

- 8 strips Bacon, cooked and crumbled

- 28 oz Diced tomatoes

- 2 tsp Chili powder

- 2 tsp Cumin

- 1 cup Chicken broth

- 8 oz Cream cheese

- 1/4 cup Buffalo sauce

- Dash Salt & pepper to taste

- 1 cup Shredded cheddar cheese

Sides

Side dishes are secretly my favorite. I LIVE for em!! When starting a low carb diet, I was thrilled to find out that I could enjoy all my favorite sides like mashed potatoes and mac n cheese. The secret lies in cauliflower. I didn’t even think I liked the stuff until I started making all of these incredible side dishes with it. The cauliflower sides you’ll find in this book are scary similar to the originals. You’re welcome :)

cauliflower “rice”

Serves [4]

Better than regular rice. Can I say that?

Ingredients

- 6 cups Cauliflower florets

- 2 tbs Butter

- Pinch Salt & pepper to taste

Directions

1. Throw uncooked cauliflower into a food processor and pulse using your grater attachment. This will give you pretty much the exact texture of real rice.

2. Melt butter in a large skillet over medium heat.

3. Add riced cauliflower and cook until cauliflower softens, about 5-7 minutes.

4. Mix in salt and pepper and serve with your choice of either soy sauce or butter.

cauliflower “mac” n cheese

Serves [6]

THIS is what I bring to parties and it’s often the favorite dish!

Ingredients

- 6 cups Cauliflower florets

- 3 oz Cream cheese

- 1 cup Heavy cream

- 2 cups Shredded cheddar cheese

- Dash Salt &Pepper

- 1/4 tsp Garlic powder

Directions

1. Steam cauliflower florets until tender and set aside.

2. Preheat oven to 375 degrees F.

3. Melt cream cheese on medium heat in a medium sized saucepan. Whisk in heavy cream, 1 cup of the cheddar cheese, salt, pepper, and garlic powder until cheese is melted.

4. Place cooked cauliflower in a baking dish and top with the melted cheese mixture. Toss until completely coated.

5. Sprinkle the remaining cheddar cheese on top and bake for 20 minutes or until cheese is bubbly.

cauliflower mash

Serves [6]

ALWAYS have cauliflower on hand. You can make just about any side dish with it.

Ingredients

- 6 cups Cauliflower florets

- 1/2 cup Cream cheese

- 1/4 cup Heavy cream

- Pinch Salt & pepper to taste

- 1/4 tsp Garlic powder

Directions

1. Steam cauliflower florets until tender.

2. Throw the cooked cauliflower in the food processor until smooth. Add the cream cheese and combine in the food processor.

3. Pour in heavy cream gradually and mix until you get your desired consistency. You may end up using less or more depending on how you like your mashed potatoes.

4. Season with salt, pepper, and garlic powder. Serve with butter or enjoy plain.

creamy broccoli

Serves [2]

You can make this super simple cream cheese sauce and pour it over anything!

Ingredients

- 2 cups Broccoli

- 3 oz Cream cheese

- 1 cup Heavy cream

- Dash Salt & pepper to taste

Directions

1. Cut broccoli into “little trees” and steam until cooked through.

2. Combine cream cheese and heavy cream in a large saucepan over medium heat. Stir until melted.

3. Throw the cooked broccoli into the melted cheese sauce and coat. Season with salt and pepper to taste.

twice baked cauliflower

Serves [6]

Did I mention you can use cauliflower for anything? :)

Ingredients

- 1 large head Cauliflower, broken down into florets

- 8 strips Bacon, Cooked and crumbled

- 1/2 cup Sour cream

- 1/4 cup Parmesan cheese

- 4 oz Cream cheese

- 1 cup Cheddar cheese shredded

Directions

1. Preheat oven to 350 degrees F.

2. Steam cauliflower until tender. Place in a casserole dish and mash with a potato masher. Be sure to keep chunks in there.

3. Add the cream cheese, sour cream, parmesan cheese, and most of the bacon to the mashed cauliflower.

4. Sprinkle cheddar cheese and remaining bacon on top.

5. Bake in heated oven for about 30 minutes for until cheese is melty.

cheesy biscuits

Serves [12]

If you like Red Lobster’s cheesy biscuits, you’ll LOVE these!

Ingredients

- 1 1/2 cups almond flour

- 1/4 tsp salt

- 1 tbs baking powder

- 2 eggs

- 1/3 cup sour cream

- 4 tbs melted butter

- 1/2 cup shredded cheddar cheese

- 1/2 teaspoon garlic powder

Directions

1. Preheat oven to 400 degrees.

2. Spray a muffin pan with non-stick cooking spray.

3. Mix all dry ingredients. Add wet ingredients and combine thoroughly.

4. Drop about 2 heaping tablespoons in each well.

5. Bake 10-12 minutes, until golden brown.

creamed spinach

Serves [3]

Surprisingly addictive!

Ingredients

- 10 oz Frozen Spinach

- 1/4 cup Parmesan Cheese

- 2 oz Cream Cheese

- 1/4 cup Heavy cream

Directions

1. Defrost and drain spinach.

2. Heat spinach in a large skillet over medium heat.

3. Add cream cheese, parmesan cheese, and heavy cream to the spinach.

4. Mix well until everything is melted together.

cauliflower tots

Serves [12]

This is probably the closest low carb version of tator tots you’ll be able to find. Enjoy!

Ingredients

- 1 head Cauliflower, steamed & shredded

- 1/2 cup Parmesan cheese

- 1 tbsp Butter

- 1 large Egg yolk

- ¼ tsp Onion Powder

- Dash of salt to taste

Directions

1. Steam cauliflower and shred in a food processor.

2. Heat oven to 425 degrees.

3. Place all ingredients in a medium mixing bowl and mix well

4. Spoon mixture onto parchment lined cookie sheet and form balls.

5. Place the cookie sheet in the refrigerator for 10 mins so the tots can set up.

6. Bake 15-18 minutes or until tots are golden.

7. Sprinkle additional salt on top if needed.

Snacks

Dips, desserts, appetizers, oh my! These are all “snacks” in my book (literally). This section is dedicated to those times you get the munchies but still want to stick to a low carb diet. :)

peanut butter fluff

Serves [1]

TO DIE FOR! That’s all I have to say...

Ingredients

- 1 tbs Peanut butter

- 1/4 cup Heavy cream

Directions

1. Mix peanut butter and heavy cream in a small bowl with a mixer until light and fluffy.

2. You can add more peanut butter for a more dense consistency or add more heavy cream for an airy consistency.

peanut butter mug cake

Serves [1]

Any microwave chefs out there? This one’s for you!

Ingredients

- 3 tbs Peanut butter

- 1 Egg

- 1 packet Stevia (optional)

Directions

1. Mix peanut butter, egg, and optional Stevia in a large mug with a fork until smooth. You’ll notice it start to stick together and form a batter.

2. Microwave for one minute and allow to cool before eating.

bacon onion rings

Serves [4]

Ya can’t eat just one!

Ingredients

- 8 Thick onion slices

- 1 pack Bacon (about 16 strips)

Directions

1. Preheat oven to 350 degrees F.

2. Slice about two onions thickly, saving the large outer slices. You can chop the rest up and save it for another recipe.

3. Wrap a strip or two of bacon around each onion slice. Weave it in and out of the inner circle so both the inside and outside is covered. Secure with a toothpick so it doesn’t come undone. I found that about 2 strips of bacon is needed per onion slice.

4. Place on an aluminum foil covered baking sheet with a lip (to avoid a greasy mess).

5. Bake in preheated oven for about 30 minutes or until bacon is crispy.

jalepeno poppers

Serves [10]

These make the best appetizers for a party!

Ingredients

- 10 Jalapeño peppers

- 8 oz Cream cheese

- 1 cup Cheddar cheese, shredded

- 10 strips Bacon, cut in half

Directions

1. Preheat oven to 375 degrees F.

2. Slice jalapeños in half length wise and remove seeds.

3. Mix cream cheese and cheddar cheese until combined.

4. Scoop the cheese mixture into each jalapeño pepper. You can use a pastry bag to get it perfect or just use your hands.

5. Wrap each pepper with half a slice of bacon.

6. Place on aluminum foil lined baking sheet and cook in heated oven for 15 minutes.

peanut butter fat bombs

Serves [12]

I fell in love with fat bombs when I first tried these.

Ingredients

- 1 cup Coconut oil

- 1/2 cup Butter

- 1/2 cup Peanut butter

- 2 tbs Cream cheese

Directions

1. Melt all ingredients in a small saucepan over medium heat until combined.

2. Pour melted peanut butter mixture evenly into 12 muffin tins.

3. Place in the freezer for about 60 minutes or until hardened.

4. Pop out of muffin tin and store in the fridge.

chocolate mint fat bombs

Serves [12]

Andes Candies anyone?

Ingredients

- 1 cup Coconut oil

- 1/2 cup butter

- 6 tbs Unsweetened cocoa powder

- 4 packs Stevia

- 1 tsp Mint extract

Directions

1. Melt all ingredients in a small saucepan over medium heat until combined.

2. Pour melted chocolate mixture evenly into 12 muffin tins.

3. Place in the freezer for about 60 minutes or until hardened.

4. Pop out of muffin tin and store in the fridge.

peanut butter cookies

Serves [12]

Can you tell I’m a freak for peanut butter? :)

Ingredients

- 1 cup Peanut butter

- 1 Egg

- 4 oz Cream cheese

- 1 tsp Vanilla extract

Directions

1. Preheat oven to 350 degrees F.

2. Combine all ingredients in a large mixing bowl. I recommend using a mixer for this.

3. Line a baking sheet with parchment paper. Drop cookie dough by the spoonful on the lined baking sheet.

4. Bake in heated oven for 12 minutes or until golden brown.

reese’s fat bombs

Serves [12]

Tastes IDENTICAL to Reese’s peanut butter cups. No lie!

Ingredients

- 1 cup Coconut oil

- 1/2 cup Butter

- 1/2 cup Peanut butter

- 2 tbs Cream cheese

- 6 tbs Unsweetened cocoa powder

Directions

1. Melt all ingredients in a small saucepan over medium heat until combined.

2. Pour melted peanut butter mixture evenly into 12 muffin tins.

3. Place in the freezer for about 60 minutes or until hardened.

4. Pop out of muffin tin and store in the fridge.

cheesy bacon wrapped meatballs

Serves [12]

Going to a party? You’ve gotta bring these!!

Ingredients

- 1 lb Ground beef

- 1 lb Italian sausage

- 1 large Egg

- 1/4 cup Parmesan cheese

- Dash Salt & pepper to taste

- 1 cup Mozzarella cheese, cubed

- 12 strips Bacon

Directions

1. Preheat oven to 375 degrees F.

2. Mix ground beef, Italian sausage, egg, parmesan cheese, salt, and pepper until combined well.

3. Form a patty with your hands like you would a burger. Place a mozzarella cube in the middle and form a ball around the cheese.

4. Repeat until meat mixture runs out.

5. Wrap a slice of bacon around each meatball and place on aluminum foil lined baking sheet.

6. Cook in preheated oven for about 30 minutes.

personal cheesecake bowl

Serves [1]

Here’s what I want you to do. Experiment with FLAVOR! You can add just about anything to this recipe. Peanut butter is my favorite but you can also do pureed pumpkin or cocoa powder.

Ingredients

- 2 oz Cream cheese

- 1 Packet Stevia

Directions

1. Combine softened cream cheese and stevia in a small bowl.

2. Optional: Add flavor! I usually do 1-2 tablespoons of peanut butter :)

bacon & cheddar cheese dip

Serves [6]

This dip is good enough to eat straight with a spoon. But if you want to be a little more classy, it’s great with sliced cucumbers!

Ingredients

- 8 oz Cream cheese

- 2 cups sour cream

- 2 cups cheddar cheese, shredded

- 1 package Bacon, cooked and crumbled

Directions

1. Preheat oven to 375 degrees.

2. In a large bowl mix all ingredients well.

3. Place mixture in a casserole dish and cook in heated oven for 30 minutes or until cheese is melted.

chocolate peppermint pie

Serves [6]

This pie is to die for. We’ll leave it at that!

Ingredients

Crust

- 1 cup Almond flour

- 1/4 cup Cocoa powder

- 1/3 cup Stevia

- 1/4 tsp Salt

- 1 egg

- 2 tbs Butter, melted

- 1/2 tsp Vanilla extract

Filling

- 1 1/2 cup Heavy cream

- 2 1/2 cup Stevia

- 1 tsp Peppermint extract

- 6 oz Unsweetened chocolate, chopped

Directions

1. Preheat oven to 325F.

2. In a medium bowl, mix together all crust ingredients. It will form into a dough.

3. Press the dough into the bottom and up the sides of a 9-inch pie plate.

4. Bake for 12 minutes in heated oven and let cool.

5. In a medium saucepan over medium heat, whisk together the cream and powdered sweetener until it comes to a boil. Remove from the heat.

6. Stir in the peppermint extract and chopped chocolate. Whisk together while the chocolate melts. I recommend tasting the filling at this point to make sure it’s sweet enough. Since the chocolate in unsweetened, you may have to add more Stevia based on your taste.

7. Pour the filling into the pie crust and refrigerate for 2 hours.

Conclusion

They’re not all fancy and they’re certainly not perfect. But they aren’t meant to be. These are our favorite recipes modified to fit a low carb diet. All the extra “fluff” has been removed. These are simple ingredients that you can find anywhere. In fact, we bet you already have most of them in your kitchen. And you don’t have to be a chef to prepare them either. Literally anyone can throw them together.

Sticking to a diet doesn’t have to be difficult. That’s why it was so important for us to come up with a bunch of recipes that satisfied so we wouldn’t get the cravings for our favorite foods. This is what works for us and we hope it works for you as well!

Table of Contents

copyright

introduction

breakfast

cream cheese pancakes

sausage quiche

cauliflower hash

bacon scrambled eggs & cheese

almond flour waffles

egg muffins

Lunch

avocado chicken salad

tuna & egg salad

ham roll-ups

sandwich sans bread

bacon dogs

tuna melt bowl

Dinner

justin’s fried chicken

crock pot chili

cream cheese chicken wrapped in bacon

creamy mexican chicken

taco pizza

cheeseburger casserole

bacon, broccoli, cheddar soup

creamy chicken soup

ranch pork chops

bacon meatloaf

pepperoni meat-za

chicken cordon bleu casserole

alfredo pizza

cheese steak pepper bowls

crack slaw

enchilada bake

chicken & bacon chowder

spaghetti squash & meatballs

beef stew

chicken alfredo zoodles

creamy crock pot pork chops

buffalo chicken chili

Sides

cauliflower “rice”

cauliflower “mac” n cheese

cauliflower mash

creamy broccoli

twice baked cauliflower

cheesy biscuits

creamed spinach

cauliflower tots

Snacks

peanut butter fluff

peanut butter mug cake

bacon onion rings

jalepeno poppers

peanut butter fat bombs

chocolate mint fat bombs

peanut butter cookies

reese’s fat bombs

cheesy bacon wrapped meatballs

personal cheesecake bowl

bacon & cheddar cheese dip

chocolate peppermint pie

Conclusion