Thanks so much for your website and all of the recipes you share! I’ve been eating low-carb for almost a year both as a way to lose weight and to support my type 1 diabetic husband. I’ve lost 45 pounds so far! I have enjoyed everything I’ve tried from your site and will continue to try new recipes from here- this cereal is going on this week’s meal plan 🙂
My 1st attempt & it was delish w/unsweetened organic coconut milk.Had no hazelnuts & only half the amount of almonds so I substituted extra pecans. Used unground flax & also added additional 2 tbs ground flax for more fiber. Added 1 tbs vanilla. Used a combo of sweeteners: Eryth, Xylitol & Stevia. Next time will grind ingredients separately to get a more chunky result. 

I use it to make crepes, which are like thin pancakes. I’ve never used it for pasta. If I were making low carb pasta, I would use my Sprouted Low Carb Flour Mix. It has more carbs per cup than this mix, but it has real wheat and white (sprouted) flours in it, so will be more like real pasta. If you are celiac, you can’t use that mix. If you are gluten-sensitive, you can try small amounts and see how it does for you since many people who can’t tolerate gluten (note: not those with celiac) can use sprouted flours okay. Let me now if you make pasta with that sprouted mix! I’d love to hear your results.
While there are many different types of pasta today, the classic cooked, unenriched traditional pasta is about 30 grams of carbohydrates per 100 grams. That’s your entire daily carbohydrate intake on the ketogenic diet, if you’re lucky. After that comes a minuscule 0.9 grams of fat, about 6 grams of protein and minimal micronutrients. Even whole wheat pasta, advertised as a health food, contains 37 grams of total carbohydrates[*].
I have made your beautiful bread a number of times, however today I scored the top to help it rise. Unfortunately it rose too quickly and it has a huge hole in right through the middle of it 🙁 might be good for toad in the hole tomorrow morning but not much else 🙂 do you know how I can prevent the hole next time? I was so excited about the heigh of this attempt but may have to stop the scoring in the future. Thx
Yes you can lose fat on a low carb because it’s just another low calorie diet. How do I know this? I’ve done low carb, (Atkins, etc) high carb, (Slimming Word) moderate carb etc and log my food and was shocked each time to see they were all low calorie. After the initial week or so the rate of fat loss is same as any other diet. It’s calories in calories out. Simple. It’s what some call indirect deficit diet placing silly restriction, rules can eat must eat etc. and of course you lose weight but nothing to do with low carb. It works because it’s a low calorie diet.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
Hi Vivian – I am 60 yo and researching Keto and would love more information from you since we are same age. What is TDEE? What fat sources do you use and how much daily? What are some meals you make regularly and what does a day of food look like? What is the easiest/best way to count carbs getting started? If you and Brenda are ok with you giving me your email I would love to learn more from you! I just need some help getting started. Brenda – thank you for all your information and recipes!
1. These cookies are lightly sweetened. If you want them sweeter add more Sukrin Gold (2 tbsp) or add a little stevia glycerite (1/4 tsp) and taste. 2. All ovens are different and baking temps and/or times may need to be adjusted. If you have a wall oven, you might want to cook at 325 degrees F. The cookies might have to go a little longer if you do. 3. Be careful not to pack the almond flour and oat fiber. Packing ingredients leads to using more and can result in dry baked goods. 4. For a flatter, softer cookie use 4 oz of sliced almonds instead of 5 ounces and bake for slightly less time. Also use a room temperature egg instead of a cold egg. 5. Ingredient substitutions may affect texture, moisture content, and cooking time.
I think that what Beverly is talking about when she says English battered fish is one where it isn’t crunch, exactly. The fish is dipped in a flour and egg based thick batter and deep-fried, leaving a lovely chewy coating on the outside. So delish! The closest thing I can think of in US terms are those batter dipped hot-dogs on a stick people used to eat. Anyway, I suspect we’d be moving more in the direction of some substitute using beaten egg whites, perhaps? Maybe modifying something more in the line of keto pancake batter?

H. Guldbrand, B. Dizdar, B. Bunjaku, T. Lindström, M. Bachrach-Lindström, M. Fredrikson, C. J. Östgren, F. H. Nystrom, “In Type 2 Diabetes, Randomisation to Advice to Follow a Low-carbohydrate Diet Transiently Improves Glycaemic Control Compared with Advice to Follow a Low-fat Diet Producing a Similar Weight Loss,” Diabetologia (2012) 55: 2118. http://link.springer.com/article/10.1007/s00125-012-2567-4.
Hi!! I have been following you since I started Keto…. Dec 26, 2017. I have lost 41 lbs since then and in the last 3 weeks I can not seem to get the scale to move nor are the inches changing… I am 58 yrs old and lightly active (I work in retail and am on my feet all day.. 10 hrs per day… operating register, stocking soda, candy… putting grocery truck away) I have been running my macros at 16 carbs (I do not do net) fat 97gm and protein is 78gms which is for my calorie intake of 1258 5/70/25…. I am at a total loss as to what steps I need to take…but for the most part I generally only get in 700-900 calories per day… I am just not hungry. Days off are nightmares…. it seems all I want to do is eat… I have NO “bad” foods in my house… I mostly eat veggies on my days off… asparagus, broccoli, zucchini, cabbage, radishes cooked in an oil of some sort olive, avocado, sesame……. I dearly love tomatoes but eat them sparingly.
Kelp noodles: Made from seaweed, kelp noodles are low in carbs, calories, and fat. They’re also a great source of calcium. Kelp noodles have a basic bland taste and texture, which makes them great for soaking up and showing off complex flavors. While they’re often featured in Asian dishes, they work well as pasta replacements in other cuisines, too.
Thank you, Jillian! Sorry that you had an issue with sticking. I use this pan and they slid out effortlessly for me. I did grease the pan before adding the batter. Could that have been the issue? Or, maybe they needed to be cooked a little longer? Letting them cool in the pan a bit before removing also helps. I’m sure they’d be delicious in muffin pans, too. I’m glad you still liked them!
You can make “quick breads”–or non-yeast breads with it. It does not have enough gluten to make dough rise well. If you see a bread that calls for almond flour or coconut flour (to a certain extent–coconut flour usually requires more eggs), you can often substitute this mix for a lower fat, lower calorie, more diverse-tasting flour. If you are after yeast products, I recommend my Low Carb Sprouted Flour Mix. (Bread and yeast product recipes for that mix are coming soon!)
Fiber and fatty acids combine in ground flaxseed with ALA and other proteins. Flaxseed promotes healthy cholesterol levels, and its fiber will help to keep your digestive tract running smoothly. The ALA and other proteins promote heart health by increasing the muscle energy of the heart. Smooth hair, clear skin and healthy nails are some other side benefits of flaxseed.

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.


I have never made waffles with this mix as we don’t make waffles. However, I would think it would be similar to pancakes, which I have made. Did you use 1/4 cup of Xantham gum? More than this seems to make a pastier batter. When making pancakes, I found that I needed to batter to be way thicker than most pancake batters. I also found that I needed more eggs. As for what else this mix can be used for, I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
First time we were able to have ‘bread’, on Passover, as I was able to find the kosher for Passover version of all the ingredients. Costco had Kosher for Passover (KFP) Almond flour & Himalayan sea salt. Original Metamucil (KFP all year) for the phylum husks (although I could have gotten the husks on line). Passover Gefen baking powder was in my local kosher food store, La Bonne coconut oil is KFP, though other brands may be as well. This was such a hit recipe!!

I love hearts of palm, I am steering away from pasta and other carbs. Hello? Made for me. Bought two cans. Made one two hours after delivery (with shrimp and a pesto-fredo sauce) and it was awesome. Delish. Fantabulous. I did not plop it into boiling water so I didn't get a chance to try it "softened" more like pasta and I don't really feel the need to. It was it's own experience and one I will keep buying into. Please buy this so they can keep making it, maybe they can try other pasta types as well. I'm partial to pappardelle


A 4-ounce serving of House Foods Tofu Shirataki Spaghetti contains 10 calories, .5 grams of fat, 3 grams of carbohydrates and less than 1 gram of protein. A 2-ounce serving (the weight is different because shiritaki noodles are already cooked) of Barilla Angel Hair pasta contains 200 calories, 1 gram of fat, 42 grams of carbohydrates and 7 grams of protein.
First reported in 2003, the idea of using a form of the Atkins diet to treat epilepsy came about after parents and patients discovered that the induction phase of the Atkins diet controlled seizures. The ketogenic diet team at Johns Hopkins Hospital modified the Atkins diet by removing the aim of achieving weight loss, extending the induction phase indefinitely, and specifically encouraging fat consumption. Compared with the ketogenic diet, the modified Atkins diet (MAD) places no limit on calories or protein, and the lower overall ketogenic ratio (about 1:1) does not need to be consistently maintained by all meals of the day. The MAD does not begin with a fast or with a stay in hospital and requires less dietitian support than the ketogenic diet. Carbohydrates are initially limited to 10 g per day in children or 20 g per day in adults, and are increased to 20–30 g per day after a month or so, depending on the effect on seizure control or tolerance of the restrictions. Like the ketogenic diet, the MAD requires vitamin and mineral supplements and children are carefully and periodically monitored at outpatient clinics.[48]
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
Want perfectly uniform mini burger patties? Try using a lid from a small jar, or a cookie cutter, as a form for your ground beef. You’ll have to find one that is the right size (slightly larger than you want the burger to be once it is cooked) but once you have it you’re good to go. Line the lid with plastic wrap to keep the ground beef from sticking inside of it!
If you think you may have a medical emergency, call your healthcare provider or 911 immediately. Any mention of products or services is not meant as a guarantee, endorsement, or recommendation of the products, services, or companies. Reliance on any information provided is solely at your own risk. Please discuss any options with your healthcare provider.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
Thank you, Jillian! Sorry that you had an issue with sticking. I use this pan and they slid out effortlessly for me. I did grease the pan before adding the batter. Could that have been the issue? Or, maybe they needed to be cooked a little longer? Letting them cool in the pan a bit before removing also helps. I’m sure they’d be delicious in muffin pans, too. I’m glad you still liked them!
Measuring blood ketones is the most reliable method. There is a home blood test you can use, but the strips can be very expensive. An alternative is to measure ketones in the urine with a dipstick test, which is much more accessible and inexpensive. However, this method is much less reliable and as time goes on and the body adapts to ketosis, it becomes even less reliable.
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.
Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.
Ground psyllium husk powder is 100% pulverized psyllium husk shells and is used to give a bread-like texture to what you’re baking. Due to its high fiber content it’s often sold as a laxative which can be good to know if you have a sensitive digestive system. When adding it to a liquid it turns into a gel-like substance. It works a bit like gluten in traditional baking, and makes it possible to handle the dough when rolling or shaping it.
Made from dried and defatted coconut flesh, coconut flour has a high fiber content, with 8 grams of carbs and 5 grams of fiber in two tablespoons. To use the flour, replace up to 20 percent of the regular flour in a recipe with coconut flour and add an equal amount of liquid. For example, if a bread recipe calls for five cups of all-purpose flour, use 4 cups of the all purpose flour and one cup of coconut flour plus one cup of water. You can also use the flour alone for breading.
While there have not been large studies that show the relationship between the ketogenic diet and cancer, we will be publishing a case study about that topic. The author failed to comment that pediatric patients with epilepsy are on the diet for usually about 2 years with no harmful effects. Before the false studies about heart disease and fat, the low carb diet was a respected way to lose weight. Studies into our metabolism show we can use both fat and carbohydrate as fuel. So stepping away from our high carb diet- I am sorry to say that we eat more carbs since the 70s with most of it processed and we now use high fructose corn syrup to sweeten products and we have a wide spread childhood obesity problem. If cholesterol is a concern try plant sterols and stenals to block cholesterol from the receptors in the body. So much more can be said about a keto diet than this article states
We can help. We’ve put together a list of the top 10 healthiest and lowest carbohydrate options for diabetes. Whether you are on an American Diabetes Association (ADA) Diet or a Ketogenic diet, you can enjoy them with diabetes guilt free. If you are on a ketogenic diet, we hope that you are being followed by your doctor and nutritionist for needed lab work.
In many developing countries, the ketogenic diet is expensive because dairy fats and meat are more expensive than grain, fruit and vegetables. The modified Atkins diet has been proposed as a lower-cost alternative for those countries; the slightly more expensive food bill can be offset by a reduction in pharmaceutical costs if the diet is successful. The modified Atkins diet is less complex to explain and prepare and requires less support from a dietitian.[55]
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

I subbed the almond flour out with homemade sunflower seed flour as I am intolerant of almonds. I also copied someone’s idea from watching a youtube video to make it more bread tasting (and smelling) and added one package of Fleischman’s Fast Active Dry Yeast and a 1/2 teaspoon sugar (which the sugar is all consumed by the yeast and helps it rise). I put in 2 whole eggs and 3 egg whites.


In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.

Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.

I don’t know anyone doing keto with cardiac issues, but yes for diabetes. I’ve noticed though many doctors are not promoting keto at all and it’s disappointing to be honest. I hope you’ll find out what works for you or at least your doctor will research it before saying it isn’t a good idea. Anyway, sound advice can be found from Jimmy Moore who has been doing keto for years and years and his website and podcasts are full of interviews with doctors. He’d probably be the best source of info for your condition. Best of luck to you!
Low-carb pasta will make a welcome addition to your pantry if you happen to be watching your waistline. Traditional pasta is extremely high in carbohydrates, containing more than most people need to feel satisfied. And, it's so easy to overeat! Low-carb pasta makes it possible to enjoy your favorite flavors without all of the extra calories, so you can indulge and still make progress toward your goal weight.

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!
The trick to working with coconut flour is accepting the fact that it requires a lot of eggs to give it structure and a decent consistency. It can be a little shocking to see half a dozen to a dozen eggs in a recipe, but as you try it out, you will see that it works. The end results are rarely too eggy or rubbery. You will also be surprised to see how little coconut flour is used in most recipes. It’s incredibly dense, but expands remarkably with the added eggs and liquid, so you typically only need about a third of the amount you would need with conventional flour or nut flours.
Dr. Stephen Phinney, who has been doing research on ketogenic diets since the 1980s, has observed that people don't do as well when they are consuming a lot of these oils (mayonnaise and salad dressings are a common source). This could be because omega-6 fats can be inflammatory, especially in large amounts, or some other factor. In his studies, people didn't feel as well or perform as well athletically.
Hi Vivian – I am 60 yo and researching Keto and would love more information from you since we are same age. What is TDEE? What fat sources do you use and how much daily? What are some meals you make regularly and what does a day of food look like? What is the easiest/best way to count carbs getting started? If you and Brenda are ok with you giving me your email I would love to learn more from you! I just need some help getting started. Brenda – thank you for all your information and recipes! 
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