French Onion Soup Chicken

chicken 1

A great autumn supper that will satisfy everyone at the table.

  • 5-6 boneless, skinless chicken breasts
  • 2 tbsp olive oil, divided
  • 2 tbsp butter, divided
  • 1 large onion, peeled and cut thinly into rings
  • 2/3 cup beef broth
  • 1 beef bouillon cube
  • 1/2 cup warm water
  • 1/4 tsp dried thyme
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt and pepper
  • 5-6 slices Swiss Gruyere cheese
  • Parmesan cheese

Heat 1 tbsp oil and 1 tbsp butter in skillet and add onion. Fry until they soft, brown and nicely caramelized. Remove from pan.

Season chicken breasts with salt, pepper, garlic powder and onion powder. Add another 1 tbsp olive oil to pan and cook chicken breasts, browning until golden on both sides. Remove from pan.

Dissolve beef cube in ½ cup warm water. Add water and beef broth to hot pan to deglaze, stirring with wire whisk to get brown bits off bottom of the pan. Add 1 tbsp butter and ¼ tsp dried thyme to liquid and bring up to a boil. Return onions to pan and stir in, lower heat to a simmer and continue cooking for 5 minutes. Add chicken breasts back into the pan, coating in onion mixture. Continue to cook chicken for 5-10 minutes in the liquid, ensuring chicken is well coated.

Two minutes before serving, top each piece of chicken with a slice of Swiss Gruyere cheese and a sprinkle of fresh Parmesan cheese. Allow cheese to melt and then serve.


Butterscotch Pudding Poke Cake

cake 1

Similar to my Sugarfree Raspberry Jello Poke Cake, this decadent but guilt-free treat goes the extra mile to satisfy your sweet tooth with its cool, creamy layers. Butterscotch is my favourite pudding flavour, but this would certainly be yummy with chocolate or vanilla too. Trust me, it’s easy to make and sex-in-a-pan goooood!

Cake layer:

  • 2 cups almond flour
  • 1/3 cup coconut flour
  • 1/4 cup whey protein powder
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1 cup butter, butter
  • 1 cup powdered artificial sweetener
  • 4 eggs
  • 2 tbsp olive oil
  • 2 tsp vanilla extract
  • 1/2 cup whipping cream
  • 1/2 cup water

Pudding layer:

  • 2 packages (4-serving size boxes each) sugar-free butterscotch pudding
  • 4 cups whole milk

Preheat oven to 350F. Grease 9×13 baking pan. In a bowl, whisk together almond and coconut flours, whey protein, baking powder and salt, then set aside. In a large mixing bowl, beat the butter and sweetener together. Beat in the eggs and vanilla extract. Gradually add the almond flour mixture and add the whipping cream and water. Keep beating until all ingredients are well incorporated. Pour batter into baking pan and smooth the top. Bake for 30 minutes until firm and golden brown on top. Test the cake doneness by inserting a toothpick and ensuring it comes out clean.

Let cake cool in the pan for 20 minutes. Meanwhile, mix together 2 packages (4 servings) of sugar-free butterscotch pudding and 4 cups whole milk and beat for two minutes.

Once cake has cooled, use the end of a wooden spoon to poke round holes in the cake about 1″ apart. Pour pudding over the entire cake. Refrigerate for half an hour. Top with whipped cream (1 1/2 cups heavy whipped cream beaten with 1 tsp vanilla and 1/2 tbsp powdered sweetener) and optionally, chopped, toasted nuts (macadamia nuts shown here).

Buffalo Chicken Meatballs

Buffalo Chicken Meatballs

We love buffalo wings in our house, so things took an exciting turn when it dawned on me to transfer those same flavours into a low-carb edition of meatballs. These turned out great (light in texture and yet hearty bites) and everyone raved about them. Recipe makes 24-28 meatballs (which were gobbled up pretty darn fast!).


  • 1 ½ lbs ground chicken
  • 1 tsp dried chives
  • 1 tbsp mayonnaise
  • 1/3 cup pork rinds, crushed finely
  • 1/4 cup grated parmesan cheese
  • 1 package dry ranch dressing mix
  • Salt and pepper
  • 1 Tbsp Frank’s Buffalo Sauce

Preheat oven to 350F. In a large bowl, mix ground chicken with all remaining ingredients until well combined. With WET hands, shape into meatballs and space evenly on a parchment-paper lined cookie sheet. Bake for 25-27 minutes, turning after 15 minutes to ensure browning on all sides. Meanwhile, make buffalo sauce (below).

Buffalo Sauce:

  • 1 cup (8 oz) Frank’s Red Hot Buffalo Sauce
  • 1/2 cup (4 oz) butter

Melt butter in saucepan. Add in Buffalo Sauce and whisk until well mixed.

Remove meatballs from oven and toss in buffalo sauce until all meatballs are well coated. Put back on the baking sheet and into the oven for another 5-6 minutes. Serve with ranch dressing, if desired.

Zucchini Fries


For the longest time, I’ve been coveting others’ photos of crispy, golden zucchini fries and finally said, “Enough is enough! I’m going to make my own!” These turned out lovely; the only tip I have is to cut them consistently thin – they’ll crisp up better, but otherwise, they are quite French fry-like – crispy on the outside and softer on the inside. I served them with a homemade marinara sauce for dipping.

  • 2 zucchini, cut into French fry-sized sticks
  • 1 tbsp salt
  • 2 eggs
  • ½ cup almond flour
  • ½ cup grated parmesan cheese
  • ½ tsp each: dried oregano, dried basil, garlic powder
  • To taste: salt, pepper and cayenne
  1. About an hour before baking, cut zucchini into 3-inch lengths, then half each piece, then cut down into fries. Place in a colander and toss well with salt. Let the zucchini drain so that excess liquid is removed. Pat dry between paper towels.
  2. Preheat oven to 400F. Line a medium sized baking sheet with parchment paper.
  3. Beat 2 eggs in a shallow dish. In a separate dish, toss together the almond flour, cheese and seasonings. Dip each piece in the egg, then dredge in the almond/cheese mixture until well coated. Place each coated fry on the baking sheet, spaced about an inch apart.
  4. Bake for about 22-25 minutes, until the coating appears crisp and brown. I recommend turning each piece half way for more even cooking.

Keto Pancake Tower with Cinnamon Whip


IMG_6190This morning after my workout, I was craving something on the sweeter side, so I whipped up a batch of keto pancakes and fancied them up a bit with a homemade blueberry compote. Simply stack the pancakes with a layer of cinnamon whipped cream in between. Top with berries.


  • 2 oz softened cream cheese
  • 2 eggs
  • 1 packet artificial powdered sweetener
  • Pinch of cinnamon

Put all ingredients in blender and mix until well combined. Let rest 2 minutes until bubbles settle. Heat up a small, greased skillet over medium-high heat. Drop batter a spoonful (approximately one-fifth of mix) at a time. Cook for 2 minutes until golden, gently rolling edges until able to flip over. When cooked, slide pancake out of pan and onto a parchment paper lined plate.


  • 1/3 cup fresh or frozen blueberries
  • 2 tbsp water
  • 1 packet artificial powdered sweetener

Bring mixture to a boil over medium-high heat. Reduce heat and simmer for 10 minutes. Remove from heat and allow to thicken and cool.

 Cinnamon Whipped Cream:

  • ½ cup whipped cream
  • 1 packet artificial powdered sweetener
  • ½ tsp vanilla
  • ¼ tsp cinnamon

Using electric beaters, whip all ingredients together in a chilled bowl until it reaches the stiff peak stage. Set aside until ready to assemble.


Glazed Bacon-Wrapped Pork Tenderloin

pork tenderloin

What’s better than one kind of pork? Why, two of course! This easy weeknight family meal is great whether cooked in the oven (which I did on this cool, grey autumn day) or grilled outside.

You’ll need:

  • 2 x 1.5-2lb pork tenderloin
  • 1 tbsp olive oil
  • Salt and pepper
  • 8 uncooked bacon strips


  • ¼ cup soy sauce
  • 1 tbsp minced fresh ginger
  • 3 tbsp sugar-free maple syrup (I used Mrs. Butterworth’s)
  1. Preheat oven to 350F.
  2. Heat olive oil in a large frying pan over medium-high heat. Season tenderloin with salt and pepper then add to pan, searing on all sides until they are deep golden brown. Remove from heat.
  3. Wrap each piece of tenderloin with 4 strips of bacon. Place each tenderloin on a rack over a foil-lined cookie sheet.
  4. Make glaze and brush over each tenderloin, reserving a bit of glaze for finishing.
  5. Put in oven to cook for 25 minutes. Remove from oven, brush on remaining glaze and return to oven for another 8-10 minutes.
  6. Allow to rest for 5 minutes before slicing.

Low Carb Meatball Sandwich

Dinnertime leftovers make for awesome lunches! Case in point: last night’s saucy meatballs over spaghetti squash were transformed into today’s incredible meatball sandwich without much effort at all.


  • 1 lb regular ground beef + 1 lb extra lean ground beef
  • ¼ cup parmesan cheese
  • 1 egg
  • ½ medium onion, chopped
  • Salt and pepper
  • 1 tbsp Worcestershire sauce
  • 1/2 tsp garlic powder
  • ½ tsp oregano

Mix all ingredients together and shape into balls. Fry in a pan with 2 tbsp olive oil until cooked thoroughly. While the meatballs cook, make this quick sauce:

  1. Heat 2 tbsp olive oil in frying pain. Add ½ medium onion (chopped) and 2 cloves minced garlic and cook until soft.
  2. Add in 1 (28oz) can crushed tomatoes, 1 (6 oz) can tomato paste and ½ cup mild or medium salsa.
  3. Sprinkle in 1 tsp dried basil and 1 tsp dried oregano, plus salt and pepper to taste.
  4. Bring to a boil; reduce heat to medium-low and simmer, partially covered, until thickened, about 20-25 minutes.

When the meatballs are cooked, drain them on a paper towel and then plop them one by one into the tomato sauce. Continue simmering for 5 minutes.

Make your favourite keto bread recipe. Split in two and toast, then spread with garlic butter (melt  a couple tablespoons of butter with 1 minced clove of garlic or ¼ tsp garlic powder). Top with meatballs and sauce, then add a slice of mozzarella before serving.