Fiesta Chicken Bake


A one-dish wonder that makes the perfect dinner guest at your table during this season of comforting casseroles. You’ll need:

10 chicken thighs or 5-6 chicken breasts, cut in half

Olive Oil

Seasoning (combine):

  • ½ tsp garlic salt
  • ½ tsp pepper
  • ¼ tsp cayenne
  • ¼ tsp cumin

1 cup chunky salsa

1 ½ cups Tex-Mex shredded cheese blend (or a mixture of cheddar, mozzarella, Monterey jack and jalapeno cheeses)

Optional garnish: full-fat sour cream, cilantro


  1. Preheat oven to 350 degrees.
  2. Heat olive oil in a large skillet. Add chicken  and sprinkle on seasoning. Fry chicken until golden brown on all sides.
  3. Put chicken pieces in a greased casserole dish. Top with salsa and bake for 30 minutes.
  4. Take out of oven and sprinkle with cheese. Put back into oven and continue baking until cheese melts. Serve with a dollop of full-fat sour cream and fresh cilantro

Chicken Cordon Bleu Casserole


Cheesy, gooey and satisfying, you can file this recipe among your favourite comfort foods. It’s a fast weeknight dinner that the whole family will rave about.


  • 5 cups of cooked chicken, cubed
  • 2 cups cooked ham, cubed
  • 4 oz. melted butter
  • 6 oz. softened cream cheese
  • 2 Tbsp sour cream
  • 2 Tbsp Dijon mustard
  • ½ tsp lemon juice or vinegar
  • ¼ cup low-sodium chicken stock
  • 6 slices Swiss cheese (or 1 cup shredded)
  • 1 cup shredded mozzarella cheese
  • Salt and pepper to taste

Preheat oven to 350. Put cubed chicken and ham in the bottom of a greased 9x 13 baking dish.

In a blender (or with electric beaters), combine melted butter, cream cheese, sour cream, mustard, lemon juice/vinegar, chicken stock and salt and pepper. Blend until it is light and fluffy. Spread the mixture over the chicken and mustard in the dish.

Top with shredded mozzarella and lay slices of Swiss cheese over top. Cover with foil and bake for 30 minutes. Remove foil and broil for 2 minutes to get the cheese golden and bubbly.

Allow to cool for a few minutes before serving alongside a tossed salad or your favourite vegetables.

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.

Mexican Chicken Meatball Soup


The base of this recipe is a yummy bone broth, which is an excellent source of minerals, boosts immunity and even improves digestion while supporting good bone and tooth health. You’ll need:

  • Carcass of 1 roasted chicken (I just saved bones from a rotisserie chicken)
  • 1 medium onion, quartered
  • 2 celery stalks, chopped roughly
  • 1 carrot, chopped roughly
  • 1 tbsp kosher salt
  • 1 tbsp black peppercorns
  • 2 bay leaves

Put all of the ingredients in a stock pot and add enough cold water to cover all the chicken. Bring up to a boil and then simmer for at least 2 hours. Cover with a lid and allow to cool to room temperature before straining all of the liquid gold that will be the base for your soup. Makes 6 cups as needed below.

Chicken Meatballs:

  • 1 tbsp olive oil
  • ½ lb ground chicken
  • ½ cup crushed pork rinds
  • ¼ tsp cayenne pepper
  • 1 tbsp dried chives
  • 1 tsp garlic salt

Heat olive oil in frying pan. Combine remaining ingredients and, with wet hands, roll into small ½-inch meatballs. Fry until golden on all sides and set aside.


  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 tbsp minced garlic
  • 2 jalapenos, seeded and finely diced
  • 1 14.5-oz can diced tomatoes
  • ¼ cup roasted red peppers, finely chopped
  • ½ cup canned black beans, rinsed and drained
  • 2 limes, juiced
  • Salt and freshly ground black pepper
  • 1 cup roughly chopped cilantro leaves
  • 1 cup shredded Monterrey cheese (for garnish)

In a large pot, heat the olive oil. Add the onions and cook until soft and translucent, then add the garlic and jalapenos and cook for another minute. Pour 6 cups of your bone broth into the pot, along with the tomatoes, roasted red peppers and black beans. Bring to a boil. Lower heat and add the pre-cooked chicken meatballs. Before serving, add lime juice and fresh cilantro to the pot. Ladle soup into bowls and top with a sprinkle of Monterrey cheese.

Keto Haystack Cookies

cookies 2

These fudgy, no-bake treats take me back to when I’d come home from school and find a batch of my all-time favourite coconut-oatmeal cookies in the fridge. This recipe turns those classic morsels into tasty fat bombs. Makes 16 cookies.

You’ll need:

  • 1/3 cup natural, smooth & unsweetened peanut butter
  • 1/4 cup organic coconut oil
  • 3 Tbsp cream cheese, softened
  • 2 Tbsp melted butter
  • 1 tsp vanilla
  • 2 Tbsp powdered artificial sweetener
  • 2 Tbsp unsweetened cocoa powder
  • 1 cup unsweetened medium desiccated coconut

In a medium sized, bowl, combine peanut butter, coconut oil, cream cheese, melted butter, vanilla, cocoa powder and sweetener. Beat with electric beaters until smooth. Add coconut and beat in until well combined.

Line a cookie sheet with parchment paper or a silicone mat. Place cookies on sheet one tablespoon at a time. Freeze for 30 minutes or longer before eating.

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.