Easy Egg Crepe Wraps


Keto egg crepes make great wrap sandwiches, either served warm or – wait for it – cold as a snack. I made mine with deli ham and melted mozzarella cheese, but try whatever fillings you like. I also recommend giving pizza filling a go by stuffing your crepe with pepperoni, fried mushrooms, cheese and your favourite low-carb sauce.

In a blender, combine:

  • 2 oz. cream cheese
  • 2 eggs
  • 2 tsp grated parmesan cheese
  • Salt and pepper to taste

After blending, let the crepe batter rest for 2-4 minutes so the bubbles can settle. Pour 1/3 of batter into a hot greased pan. Cook for 2 minutes (keep an eye on it) until golden on the bottom. Gently flip over (this will take some practice. I slide mine onto a parchment-lined dinner plate and then flip the uncooked side back onto the pan). Repeat with the rest of the batter. Makes 3 crepes.

Quickly heat ham in the hot pan, then place on top of crepe. Top with cheese. Roll the crepe up and if cheese needs extra melting, pop it into the microwave for a few seconds.


Keto No-Guilt Cinnamon Rolls


I got bit by the baking bug tonight, so I whipped up a quick batch of cinnamon rolls using a simple recipe for Fathead Dough. This would be a hit at breakfast – but it made a very satisfying evening snack too! Eat them warm or keep in an airtight container and reheat one at a time.

Fathead Dough:

  • 8 oz shredded mozzarella cheese
  • 3 oz cream cheese, cubed
  • 1/3 cup almond flour
  • 1 egg
  • ¼ tsp baking powder
  • 2 tbsp erythritol or your favourite powdered artificial sweetener (I use Splenda)
  • 1 Tbsp cinnamon
  • 2-3 Tbsp softened butter

Preheat oven to 375 degrees. In a microwave safe bowl, combine mozzarella and cream cheese. Microwave for 60 seconds, take out and stir. Add in almond flour, baking powder and the mix again. Microwave for another 30 seconds, then add egg and mix well until dough ball forms.

Cover a baking sheet with parchment paper. Put the dough in the centre and cover with an equally large piece of parchment paper, rolling out into a rectangle of about ¼ inch thickness. Remove top sheet of parchment.

Spread softened butter over surface of the dough. Sprinkle with sweetener and cinnamon. With wet hands, roll dough into jellyroll shape, keeping it as tight as possible. Slice off pieces in rounds and place on a parchment-paper or silpat lined baking sheet, no closer than 1 inch apart.

Bake for 10-15 minutes or until rolls are puffed and golden. Remove and cool for 5 minutes before topping with cinnamon frosting.


  • 2 Tbsp softened butter
  • 2 Tbsp softened cream cheese
  • ¼ tsp cinnamon
  • ¼ tsp powdered artificial sweetener (I used Splenda)

Combine in a bowl until smooth consistency. Spread over warm rolls and serve.


Zeroodle Summer Roll Salad

rice noodle salad

Zeroodle pasta is made of a Korean seaweed called tengusa. This agar agar (a natural vegetable gelatin) salad noodle is like a rice vermicelli or “glass” noodle like the kind in traditional in salad rolls – but it is gluten free, vegan and calorie and carb free (6g net carbs – 6 g fibre). It can be found online at low-carb grocery stores.

I made this salad about 6 hours in advance of dinner to allow the flavours to brighten, but it is also good if served immediately (believe me, I sampled it!).

  • 1 package (16g/.56 oz) Zeroodle Kanten Pasta
  • 1 carrot, shredded
  • 1 cucumber, shredded
  • 1 cup coleslaw mix
  • Fresh mint (about 6 leaves), finely chopped
  • ½ cup chopped peanuts or cashews


  • 1 lime, juiced (you may want extra lime wedges for serving)
  • 1 tbsp freshly grated ginger
  • 2 cloves garlic, crushed
  • ¼ cup rice wine vinegar
  • ¼ cup fish sauce
  • 2 tbsp olive oil
  • 2 small packets artificial sweetener (I used Sugar Twin)

Combine all dressing ingredients in a container with a lid and shake well until blended. Set aside.

Cook Zeroodles (or other low-carb rice noodle substitute) for 1 minute in boiling water, rinse immediately in cold water and set aside.

In a large bowl, place coleslaw mix and the shredded carrot and cucumber. Add the Zeroodles, then pour dressing over. Add mint and stir in. Before serving, top with another squeeze of lime and the chopped nuts for garnish.


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.

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.