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.

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.


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.

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).