Thank you so much for sharing this recipe. I made it last night for the first time & it turned out perfect – just like your picture above! I used the big bowl of my Kitchen Aid food processor to grind the almonds & psyllium husks really finely, then I beat the eggs & coconut oil in the smaller bowl for a few minutes until it looked bubbly, then just added all the ingredients together in the big bowl & continued to process for a few minutes. I sprinkled sesame seeds on the top before putting it in the oven & after 55 minutes, it was perfectly cooked, had a good rise & our house smelt divine! The texture was also just right – soft & fluffy in the middle, golden & crunchy on the outside. I might add some other small seeds to the mix next time. Thank you so much – this is one of the nicest & easiest gf bread recipes I’ve come across!!! Keep up the great work xx
A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.
This may be a silly question, but what brand of Psyllium Husk Powder do you use? I’m looking for one that does not turn the bread purplish. When I clicked on the link next to Psylluim Husk in your recipe, it took me to Amazon. When I read the questions and answers about the product, some people said that it did turn their bread purplish. I have never purchased this product before and made the mistake of buying the orange flavor one. My bread smelled and tasted a bit on the citrus side! LOL

So, recently when I was craving Monterey Chicken and didn’t have time to wait for the chicken to cook in the crockpot, I made a low carb skillet version that turned out just like the one I remembered. It was extremely flavorful and delicious! All in all, it took about 25 minutes from start to finish since I had already cooked the bacon earlier in the day and my homemade low carb sugar-free BBQ sauce was already in the fridge.
Hi John, Thank you for the feedback. Sometimes this bread takes a little more effort to rise and the batter has to be mixed well to create air bubbles. Use very fresh baking powder, too. The bluish tint can come from an interaction with the psyllium husk powder, and the brand I use (linked on the recipe card) doesn’t usually do this, but either way it’s safe to eat. I’m glad you still liked it!

The concept of a low-carbohydrate diet (LCD) is not new (e.g., the Atkins Diet Revolution was first published in 1972), however, there has been a surge of public interest over the last decade in carbohydrate-restricting diets. One particular type of LCD, the ketogenic diet (KD), has shown promise for its purported ability to aid in weight management. Achieving and maintaining significant weight loss over the long-term remains a very elusive endeavor. Low-carbohydrate diets (LCD) have demonstrated promise in this regard and may hold certain advantages over traditional calorie-restricted dietary strategies.

In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.


Haven’t ever really eaten turnips? It’s time to give them a second look. They’re inexpensive and their natural sweetness makes them seem like a real treat. Leave the skins on the turnips before roasting to make this already super-easy recipe even quicker. Try them alongside your favorite burger or sandwich recipe for a fry that’s a vegetable in disguise.
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
Hi Megan, My batter is pretty sticky, too, which is fine. You can add a little more almond milk if it’s very thick. Other than that, if they are dry they were probably in the oven too long. Try reducing the baking time a bit next time. The last step of dipping in butter for the cinnamon coating should also help with dryness. I hope you’ll try them again!
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
Supporting these results, Naude et al. (15) found a similar outcome in obese adults with and without type 2 diabetes. This meta-analysis of 19 randomized, controlled trials compared dietary interventions using standard CHO recommendation (i.e., 45 – 65%), low-carbohydrate/high protein (LCHP) and low-carbohydrate/high fat (this group, although not specifically stated, met the criteria for KD). Results demonstrated significant weight loss among all groups in the short-term (3 – 6 months) and long-term (1 – 2 years), with no significant difference among dietary interventions. The authors concluded that weight loss interventions using CHO restriction are equally effective as isocaloric diets of standard CHO recommendation.
I too have been following you for a long time, trying your recipes and loving most of them. I am 4 days into the keto diet. I have not looked at the scale yet, but I kinda feel like my clothes fit a bit better. I am not in ketosis though…I was glad to hear that it took you a bit longer to get there so I don’t feel like I am doing it wrong. I am 62 and 5 foot 2 and I just can’t seem to keep my protein low enough. Too much meat I am guessing. I am trying to stay at 1330 calories, 105 grams of fat, 20 carbs, and 76 protein. I am very interested in learning what you eat in your typical meals for the day. I use the free version of My fitness pal.
I had pasta last night, and I feel guilty that I cheated. This recipe is that good. I followed your directions exactly, including simmering the noodles in some sauce for a few minutes. What size pan did you use? It was hard for me to estimate and I ended up throwing away some egg mixture. Putting pan sizes in all your wonderful recipes would be helpful. Keep up the good work. You are my low-carb, go-to guru.

The macronutrients of zoodles are about 5 net grams of carbohydrates, zero fat and around 3 grams of protein per cup. The health benefits of zoodles make them perfect for anyone diagnosed with diabetes, trying to lower their blood sugar or otherwise following a ketogenic diet. They are packed with a number of vitamins and minerals — vitamins A, C, B and potassium to name a few[*].
Despite “cereal” being often associated with “carbs,” these days there are plenty of low carb cereals available. Remember that milk has naturally occurring sugars, which are carbs, so be sparing in how much milk you put on your cereal if you want to cut even more carbs. You can also opt for hot cereals – plain oatmeal is actually one of the best whole grain, low carb choices out there – if you do not like plain cereal and milk. The five brands above provide particularly good options in their low carb counts along with high fiber and protein. Head to your nearest supermarket today to find some great low carb cereals!
If you enjoy flaked cereal, grab a box of Special K Protein from your grocer’s shelves. A ¾-cup serving has 19 grams of carbohydrate, and it’s sweetened with both sugar and sucralose. Natural food stores may carry Julian Bakery Paleo Coconut Flakes, which has no added sweeteners and contains only three ingredients – coconut meat, coconut water and palm starch – and 14 grams of carbs per 1-ounce serving. Hi-Lo cereal, original flavor, which can be ordered online, contains only 13 carb grams per ½ cup and gets its sweetness from evaporated cane juice.

I really like this stuff. I've been following the THM plan for around a month now and it's working great. I have recently started using a lot of the THM recipees and this is one of the ingredients that are used quite often. It makes it a lot easier just to use their blends but, you can use other things as a substitute. It really does work great in baking and tastes good too. I will definitely purchase it again.

These are amazing! I only had almond meal instead of almond flour and didn’t have a donut pan so I used a muffin pan. I was surprised at how light and fluffy they were, and the taste! Oh my!! I was so wrapped I made another batch today but just left them plain with no coating and they were divine. I also froze some yesterday and thawed one and they freeze excellent. Thank you Maya!
Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine.
Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrence Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., and Linda Stern, M.D., “A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity,” N Engl J Med 2003; 348:2074-2081. http://www.nejm.org/doi/full/10.1056/NEJMoa022637.
Sometimes a hot cereal hits the spot, but with around 28 grams per serving, regular oatmeal may overshoot your carb goals. However, sugar-free instant oatmeal has around 19 grams per packet, if you don’t mind the artificial sweeteners, and instant Cream of Wheat has 20 grams per packet, which is about ¾ cup prepared. Two other brands, Sensato and ProtiDIET, are sucralose-sweetened hot cereals. Sensato hot cereal comes in apple cinnamon, strawberrilicious and vanilla almond, with 12, 11 and 10 grams of carbs per ½ cup, respectively. ProtiDIET oatmeals have 6 carb grams per packet and come in cinnamon spice, apple cinnamon and maple brown sugar flavors.

However, replacing high carb flours like all-purpose flour, wheat flour, corn flour, and rice flour with low-carb flour is not as simple as just using one for the other. Due to the difference in composition between high-carb and low-carb flours, you will need to use different amounts of low-carb flour together with other essential ingredients that you don’t typically find in traditional baking recipes like psyllium husk, xanthan gum, and protein powder.
As with cold cereals, your best bet for a low-carb breakfast cereal comes in the form of whole grains. Oatmeal is an excellent choice because it is high in fiber and contains a substance called beta-glucan, which slows down the digestive process. That means you will stay full throughout the morning. Bran cereals can also be eaten hot, and whole grains such as quinoa or grits can be flavored to be either savory or sweet. Quinoa goes especially well with walnuts and raisins, dates or dried figs. It is is also scrumptious when flavored with a little bit of coriander and served with a poached egg on top. Grits are also a natural partner for eggs, but they are also delicious with pecans and fresh blueberries. Drizzle a bit of honey, agave or real maple syrup on top for sweetness. This will increase the carb count a bit, but the nutritional benefits of starting your day with a hearty, hot breakfast are more than worth the few extra carbs.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?
Hi Megan, My batter is pretty sticky, too, which is fine. You can add a little more almond milk if it’s very thick. Other than that, if they are dry they were probably in the oven too long. Try reducing the baking time a bit next time. The last step of dipping in butter for the cinnamon coating should also help with dryness. I hope you’ll try them again!
Shirataki Noodles: There are people who like this pasta, but I don’t know many of them. You probably should try it yourself just in case you’re one of those few who likes them. With essentially zero calories, carbs, fat, or protein (in other words: void of nutrition whatsoever), these “noodles” are made with yam flour (konnyaku) and water. There are a variety of brands and you can find them just about everywhere these days. In your grocery store, you’ll probably find them within the produce section. Even stranger is that they are packaged in a bag full of water. What’s the downside to a pasta that has basically zero carbs? They smell gross. They taste gross. The texture is gross. Ick. You’re encouraged to rinse them thoroughly in an effort to rid them of their funky taste and smell, but I found that no amount of rinsing was good enough. If you’re someone who does like these noodles, please let us know how you managed to make them edible!
Moreover, two recent meta-analyses sought to investigate the effect of LCD on weight loss and cardiovascular disease risk. Sackner-Bernstein et al. (19) compared LCD to LF, among overweight and obese men and women. The authors found a significantly greater effect of weight loss in the LCD vs. the LF diets (-8.2 kg vs. -5.9 kg). The impact of diet on cardiovascular risk factors was split, with LCD resulting in significantly greater improvements in HDL cholesterol and triglycerides, while the LF resulted in significantly greater improvements in LDL and total cholesterol. From this the authors concluded that LCD were a viable alternative to LF diets and recommended “dietary recommendations for weight loss should be revisited to consider this additional evidence of the benefits of [low] CHO diets.” A significant limitation of this meta-analysis, however, was the authors’ definition of low-carbohydrate as a daily CHO consumption less than 120 grams. This value, while well below the standard recommendation of daily CHO consumption, still far exceeds the strict recommendation of KD (≤50 g/day), therefore the results of this meta-analysis must be approached with caution.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?
This keto recipe is a great basic one that you can enjoy as it is or use it as a carrier for other ingredients of choice. The cinnamon gives the coconut flakes a fantastic flavor and I found it didn’t really need any added sweetener. When you are baking the flakes just remember to keep checking on them so that they don’t burn, as this will give them a bitter taste.
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
Shirataki noodles: These plant-based noodles are also called yam noodles or konnyaku. Since the noodles are almost entirely fiber, they add hardly any calories or carbs to your meal. Shirataki noodles come packaged in liquid and are ready to eat—all you need to do is give them a quick rinse. If you don’t want to eat them cold, you can easily heat them up, but they don’t require cooking.
But traditional cereals contain simple carbohydrates, which are the enemy of low carb dieters. Before you despair, know that there are plenty of low carb cereals you can find in your grocery store; they are made with soy and whole grains, which provide a lot of fiber, and are low in sugar. Here are five of the best low carb cereal brands to look for next time you go shopping.
In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[54]
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