Reddit mentions of The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet

Shoutout to Jen Fisch, author of The Easy 5-Ingredient Ketogenic Diet Cookbook (Amazon link). This is a modified version of her cream cheese muffin recipe. I would definitely classify these as a fat bomb, breakfast, or dessert!

Ingredients:

• 1 cup almond flour
  
• 5 Tbsp butter, melted
  
• 2 eggs
  
• 2 Tbsp cream cheese, softened to room temperature
  
• 2 Tbsp heavy cream
  
• 3/4 Tbsp baking powder
  
• 2 Tbsp all-natural peanut butter
  
• 1 Tbsp Hershey’s dark chocolate cocoa powder
  
• Liquid stevia (to taste)(I didn’t measure how much I added, but would guess 1/4 tsp or so. Even if you don’t like sweets, I’d recommend a little bit to offset the bitterness of the cocoa powder)
  
  
  

1. Preheat oven to 400 degrees. Prepare 6 regular sized muffin cups by greasing bottom and sides with 1 Tbsp of melted butter.
   
   
2. In small bowl, cream together cream cheese and heavy cream until well combined. Add eggs and remaining 4 Tbsp of melted butter. Mix well and set aside.
   
   
3. In medium bowl, mix together almond flour and baking powder. Add cream/butter mixture to flour and blend with a hand mixer until batter is smooth.
   
   
4. Add peanut butter, cocoa powder, and stevia to muffin batter and continue to blend with hand mixer. Batter should be thick, dark, and smooth.
   
   
5. Divide batter evenly into 6 prepared muffin cups, using a rubber scraper to get all the batter into the tin.
   
   
6. Bake for 13 minutes, or until a toothpick comes out clean. Transfer to a wire wrack to cool. Serves 6 (in case that wasn’t obvious, haha).
   
   
   Macros per Muffin:
   
   Cal - 290
   
   Carbs - 5.3 g
   
   Protein - 8 g
   
   Fat - 27 g
   
   Fiber - 2.8 g
   
   Net Carbs - 2.5 g!

One I got for a gift recently was the Easy 5 Ingrediate Ketogenic Cookbook. I do find some great recipes online but still come back to this cookbook because it is beyond simple and most everything I've had has tasted really good. The simple ingredients also mean no random grocery items.

https://www.amazon.com/Easy-5-Ingredient-Ketogenic-Diet-Cookbook/dp/1939754445

I’m making this recipe tonight that I found in this cookbook: The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_api_i_PCfYCb7S5Y4Z1

Bacon Cheeseburger Casserole
Serves 4 Prep 10 mins Cook 50 mins

Ingredients
For the bacon and ground beef
1lb bacon (use your most feasible keto friendly brand)
1lb ground beef
1Tbsp ghee (could probably use grassfed butter too)
Pink salt and Freshly ground black pepper

For the casserole
1 Tbsp ghee
1/2 cup heavy whipping cream
4 large eggs, lightly beaten
3/4 cup shredded cheese of your choice
Pink salt and Freshly ground black pepper

Directions
Preheat the oven to 350F

To make the bacon and ground beef
•In large skillet over medium-high heat, cook the bacon on both sides until crispy, about 8 mins. Transfer the bacon to a paper towel lined plate to drain and cool for 5 minutes. Transfer to a cutting board and chop the bacon.
• use the same skillet with the bacon grease, add ghee and heat. Add the ground beef and season with salt/pepper. Stir occasionally, breaking the beef chunks apart. *don’t overcook the bacon and beef because you’ll be baking the casserole.
• once meat is browned, after about 8 mins, drain the fat and mix in the chopped bacon.

To make the casserole
• coat a 9x13 in baking dish with ghee
• spoon the meat and bacon mixture into the baking dish as a first layer
• in a medium bowl, mix together the cream, eggs, and half the cheese, and season with pink salt and pepper. Pour over the meat. Top with the remaining half of the cheese.
•bake for 30 mins, or until the cheese on top is melted and lightly browned.
•let the casserole sit for 5 mins on a cooling rack before setting and serving.

Ingredient substitutes
• if desired, substitute ground turkey for ground beef
• add a 1/2 cup of diced pickles into the beef mixture; it adds a nice acidity
• sliced pepperoncini works if you don’t like pickles
• adding a 1/4 cup of low-sugar tomato sauce to the cream and eggs mix provides flavor. Rao’s or Simply Ragu are low/no sugar brands. Skip pasta sauce if it doesn’t fit into your macros.

Can’t wait to see how this recipe works tonight!

My breakfast is almost always a Slimfast Advanced Nutrition shake.

Lunch, I do a lot of Atkins frozen meals or Quest bars and cheese. Sometimes I'll do a precooked frozen chicken breast and steam in the bag frozen veggies (I teach, so my lunches need to be fast and microwavable at most)

Dinner is where things get more adventurous. My husband and I have a keto cookbook. We try to do one new thing a week. (Specifically, I use this one:The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_apa_i_.AOQCbHCF6T7K )

Personally, you cant go wrong with salad (romaine, black olives, mushrooms, cucumbers, maybe a little shaved carrot and feta cheese) with your protein of choice (grilled salmon is great. Fried tofu is good. Chicken is good.) Just make sure you measure all those veggies- they do have carbs and they can add up.

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_apa_i_kYZuDbY3EGHRR

If you follow the link they have a few recipes listed there. The one we did tonight is cheesy bacon and broccoli chicken
2 tablespoons ghee
2 boneless skinless chicken breasts
Pink Himalayan salt
Fresh ground pepper
4 bacon slices
6 oz cream cheese room temp
2 cups frozen broccoli
1/2 cup shredded cheese.

This is a two person serving. Best part she provides calories, total fat, carbs, net carbs, fiber and protein per batch and per serving! It was delicious

You can make keto bread too, using almond flour and MCT powder and baking powder and eggs. It's not bad. I get most of my stuff from a cook book.


https://www.amazon.com/gp/product/1939754445/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1


And these keto snacks are good, just expensive and not a lot in the bag...


https://www.amazon.com/gp/product/B07DDQ3GJT/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&th=1

I definitely recommend using an app like Carb Manager at first, it really helped me at first to understand what a typical keto day looks like with my allotted macros (and what foods to avoid - it even has a barcode scanner for easy adding foods you eat).

​

There's also a lot of really budget-friendly foods you can buy that are keto, I eat a lot of eggs, brick cheese, bulk ground beef/ pork, pork tenderloin (pretty much whatever meat is on sale each week), bulk avocados. If you're not much into cooking I got this book through my local library to help me through the first couple weeks with easy meal ideas: https://www.amazon.com/Easy-5-Ingredient-Ketogenic-Diet-Cookbook/dp/1939754445

Check out this book, we use it all the time, meals are easy and delicious.

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet


https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_awdb_t1_FaoCCbDH4N4D6

then for days that you don’t want to plan, Grill up a steak or chicken, bake a fish. Breakfast for dinner is always good.