Packed with healthy monounsaturated fats and lean protein these stuffed sweet potatoes make a great nutritious balanced dinner, packed lunch for the office or post work out meal.

Love or Hate Spice?

Feel free to adjust the lime and jalapeño spiciness to your taste.

I’m a huge fan of spice and heat, so definitely dial this down if you are sensitive to big bold spice flavours.

Need To Save Time?

I love to cook my sweet potatoes raw in the oven (you can do lots of jobs whilst they are cooking!) as personally, I love a soft, fluffy inside with a crispier skin.

However, I understand not everyone has time for this, so if you’re in a rush you can par-bake in the microwave and then finish off in the oven. This will cut the cooking time down by half.

How To Make The Avocado Stuffing

You’ll need:

• 1 large avocado
• Juice of 1/2 – 1 lime
• Salt and pepper to taste
• 2 green onions, finely sliced (30g)
• 2 – 3 tbsp fresh cilantro, chopped (10g) 1 green jalapeño, chopped

Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.

Related Recipes

• Keto Guacamole – Low-Carb Avocado Recipe
• Healthier Fish and Chips
• Salmon with Cabbage Slaw

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Chicken Stuffed Sweet Potato (with avocado)

These chicken stuffed sweet potatoes are made better with avocado! If you're looking to bring back carbs after going low carb in a healthy way, this recipe is for you!

Course Dinner, Main Course

Cuisine Australian, Dairy Free, Gluten Free, grain free, Nut Free, Paleo, sugar free, Whole 30

Keyword chicken stuffed sweet potato

Prep Time 10 minutes

Cook Time 35 minutes

If roasting sweet potatos from raw 20 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 375kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 4 medium sweet potatoes 840g
• 2 large chicken breasts or 320g roasted chicken
• 1 tsp extra virgin olive oil
• 1 large avocado
• 1 large lime juiced
• Salt and pepper to taste
• 2 green onions finely sliced (30g)
• 2 – 3 tbsp fresh cilantro chopped (10g)
• 1 medium green jalapeño chopped

Instructions

• Preheat the oven to 425F / 220C / 180 fan and line a large baking sheet with parchment paper.
• Scrub your sweet potatoes and dry with kitchen roll. Rub the skins with a little olive oil and optional salt. Prick with a fork several times to release any steam.
• Add sweet potatoes to the baking sheet and bake for 45 – 55 minutes or until soft. Cooking times will vary depending on the size of your potatoes. (To speed up the cooking time you can precook in the microwave for 6 – 8 minutes then cook for about 20 minutes in the oven if you prefer.)
• Meanwhile, if you’re cooking the chicken, drizzle with oil and sprinkle with sea salt, then bake on a separate parchment lined baking sheet for about 20 minutes, or until no longer pink on the inside. Allow to rest and then shred the meat using 2 forks. Option to use chicken thighs if you prefer.
  
• Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.
  
• Mix chicken with avocado mix.
• Slice sweet potatoes, option to fluff the insides a little with a fork and add a drizzle of olive oil if you like then top with chicken mix and more cilantro.

Notes

Storage: Tupperware in the fridge for 2 days

Nutrition

Serving: 1potato with stuffing | Calories: 375kcal | Carbohydrates: 48g | Protein: 23g | Fat: 11g | Fiber: 11g | Net Carbs: 37g

The post Chicken Stuffed Sweet Potato appeared first on FatForWeightLoss.

This recipe is for those who are introducing carbs back into their diet after going low carb and need a better source of carbs (rather than regular chips and breaded fish).

Rich in healthy omega-3 fatty acids and better for you sweet potatoes, it’s the kind of balanced dinner recipe the whole family will enjoy. It’s also a great post-workout meal.

The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.

Sweet Potato Chips

Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning halfway through, or until soft to your liking

Green Pickle and Caper Dressing

You’ll need:

• 1 garlic clove, minced
• 1/2 tbsp capers, drained
• 1 small gherkin, finely chopped (25g)
• 1/3 tsp dijon
• 2 tbsp olive oil
• 2 tbsp fresh parsley, finely chopped
• 2 tbsp fresh parsley, finely chopped

Place all the green dressing ingredients in a mini food processor (or I find a spice grinder works fab for this) and blitz until smooth. For a chunkier dressing, you can just mix it in a bowl.

What Makes This Recipe Healthier?

Regular fish and chips are made with potatoes that have been deep-fried in vegetable oils (like canola oil) which become unstable when heated to high temperatures.

This in combination with the breaded coating around the fish adds up to a large number of fats and carbs, and very little protein or healthy fats.

Related Recipes

• Low Carb Dill Dip
• Boiled Eggs with Thai Dipping Sauce
• Keto Tortilla Chips

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Healthier Fish And Chips

Fish and chips is the ultimate comfort food but this is my nutritionally balanced super healthy version made with baked sweet potatoes and salmon instead of fried white potatoes and battered cod. Rich in healthy omega 3 fatty acids and better for you sweet potatoes, it’s the kind of balanced dinner recipe the whole family will enjoy. It’s also a great post work out meal.

Course Lunch, Main Course

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Mediterranean, sugar free

Keyword fish and chips, healthier fish and chips

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings 2 People

Calories 590kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 2 sweet potatoes unpeeled (about 300g), sliced into 1 inch thick wedges or fries
• 1.5 tbsp olive oil
• 2 salmon fillets 250g
• 1/2 cup petit pois 65g – or regular peas

GREEN DRESSING

• 1 garlic clove minced
• 1/2 tbsp capers drained
• 1 small gherkin finely chopped (25g)
• 1/3 tsp dijon
• 2 tbsp olive oil
• 2 tbsp fresh parsley finely chopped
• 1/2 medium lemon, juiced

TARTAR SAUCE

• 1/3 cup greek yogurt 80g
• 1½ tbsp mini capers drained
• 1/2 tsp lemon juice
• 1 small green onion very finely chopped
• 1 tbsp fresh parsley finely chopped, plus extra to serve
• Salt and pepper to taste

Instructions

• Preheat the oven to 400F / 200C /180 fan.
• Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning half way through, or until soft to your liking.
  
• Place all the green dressing ingredients in amini food processor (or I find spice grinder works fab for this) and blitzuntil smooth. For a chunkier dressing you can just mix in a bowl.
  
• Mix all the ingredients for tartar sauce together in a small bowl.
  
• Season the salmon with salt and pepper. Add 1/2 tbsp of olive oil to a non stick frying pan and fan fry skin side down for 4 minutes. Flip and cook for a further 4 – 5 minutes, or until the salmon is cooked through. Cooking times will vary depending on the thickness of your salmon.
  
• Add peas to a mug of boiling water and allow to thaw for 5 minutes. Option to boil in a little water for 2 – 3 minutes until cooked. Drain.
  
• Plate sweet potatoes, salmon and peas and drizzle with dressing. Serve with tartar sauce on the side.

Notes

The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.

Nutrition

Calories: 590kcal | Carbohydrates: 36g | Protein: 35g | Fat: 33g | Net Carbs: 29g

The post Healthier Fish and Chips appeared first on FatForWeightLoss.

You will be a fan of this recipe if you do not want to spend the whole day cooking your Turkey. It’s perfect not only for a Thanksgiving meal but also for an everyday meal you can add to your growing list of go-to recipes.

When making this super yum Herb Roasted Turkey breast, you can use butter or extra virgin oil if you prefer to be dairy-free. To add more flavour to this already appetizing dish, I recommend using bacon lardons, bacon, or pancetta. I also encourage you to use the juices from the turkey breast so you can make your own keto-friendly gravy. What is turkey without gravy, right?

Make Your Herb Roasted Turkey Breast Juicy And The Skin Crispy

Before we get to actually cooking your Herb Roasted Turkey breast, I want to give you a tip to make sure the breast is juicy and the skin is crispy.

For the Turkey breast to be juicy, rub one teaspoon of salt the day before you cook it. Place the turkey breast in the fridge covered with tin foil. This is called dry brining and it helps to remove the moisture from the turkey breast. This will soften the muscle tissue and make it juicier!  

For the crispy skin, leave the turkey breast uncovered in the fridge for an hour before you cook it. Also, you have to follow the instructions below on how to cook the turkey breast for the best results!

Make This Into A Meal Prep

In the video below, I’m going to be showing you exactly how to incorporate this Herb Roasted Turkey breast into a week’s worth of food, that can be prepped in under an hour and a half, to ensure your food is fresh, delicious and best of all easy to make. This meal can last in the fridge for three days or in the freezer for three months.

This whole video is accompanied by a free printable guide that contains the exact amounts of each ingredient you’ll need depending on your gender and goals.

It contains prep day action plans and substitutions for dairy, nuts and other allergies, so don’t worry too much about the exact amounts showcased in this video, as this will likely change for you.

Instead of preparing a full 7 days’ worth of meals, I recommend setting aside two nights for meal prep. This is usually Sunday and Thursday, but it can be any day of the week you like, as long as they are approximately 4 days apart

Related Recipes

• Keto Cranberry Sauce
• Are Mission Low Carb Wraps Keto?
• Keto Stuffing

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Herb Roasted Turkey Breast

If you’re looking for a speedier turkey option that feeds a smaller amount this Herb Roasted Turkey breast is a great option. Packed with flavour and made all in one tray it’s a Thanksgiving dinner favourite that won’t leave you slaving away behind the stove for a whole day.

Course Main Course

Cuisine American, Australian, Dairy Free, grain free, sugar free

Keyword Herb Roasted Turkey breast, Keto Thanks Giving Recipes, Keto Turkey Breast

Servings 8

Calories 571kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 tsp salt and pepper or to taste
• 1.8 kg boneless turkey breast
• 4 tbsp butter or olive oil
• 3 garlic cloves minced
• 1.5 tbsp finely chopped fresh rosemary
• 1 tbsp thyme leaves + 3 sprigs to serve
• 1/2 lemon + zest
• 1 medium onion quartered (100g)
• 2 bay leaves optional
• 3/4 cup white wine
• 7.1 oz cubed bacon lardons pancetta or streaky bacon, sliced / 200g
• 14 oz brussels sprouts halved / 400g
• 1 large head broccoli cut into small florets 10oz / 290g
• 2 tbsp fresh parsley chopped

US Customary – Metric

Instructions

• Rub the turkey in 1 tsp of salt the day before and place in the fridge covered with tin foil.
• Combine lemon zest, rosemary, thyme and garlic with melted butter or olive oil in a small bowl and mix to combine.
• Using your hands work your way between the breast meat and the skin, lifting it up and pushing 1/3 of the mix in-between. Rub the rest all over the joint. Season with black pepper all over.
• Put the onion in the base of a large roasting tin with the optional bay leaves. Sit the turkey breast on top with the half lemon in the tin. Cover with a loose tent of tin foil (if making the day before place in the fridge). Take the turkey out of the fridge 1 hour before roasting.
• Preheat the oven to 374F / 190C / 170 fan. Cooking times vary depending on the weight of your turkey and how hot your oven runs. Base on 25 – 30 minutes per 500g. Mine was a 1.8kg breast and took about 1.5 hours. The veggies + bacon will take 30 – 40 minutes.
• Put the turkey covered in foil in the oven for 1 hour. Remove the foil and baste in juices. Remove most of the juices leaving just a little in the pan (use this as a base for your gravy).
• Add the wine to the tin around the turkey, along with the sprouts, broccoli and bacon, toss well and return to the oven UNCOVERED for 30 – 40 minutes (alter timings based on weight of turkey knowing the veggies take 30 – 40 minutes depending on how crisp you like them). Give them a stir half way through cooking.
• Take the pan out of the oven. Option to add a little of the reserved stock to the veggies too and cover to keep warm. Transfer the turkey to a board and rest covered with foil for 15 – 20 minutes before slicing. Use the juices to make any gravy.
• For super crispy take the skin off the joint before carving it. Spread on baking tray and return to oven 400F / 200C 10 – 20 minutes turning once. You can also remove the fatty underside of the skin to crisp up even more. Be warned though the skin will shrink so If you then place it back on top it will be a little smaller… but so totally worth it for that epic skin in my book! Just Slice it up and serve on the side with the meat.
• Carve the turkey (put the veggies back in the oven for a couple of minutes to warm through if gone cold).
• Garnish the turkey and veggies with fresh parsley and thyme. Option to squeeze over the roasted lemon and serve with keto stuffing and your own gravy.

Notes

TOP TIPS FOR THE JUICIEST + CRISPIEST TURKEY BREAST

Rub the turkey in 1 tsp of salt the day before and place in the fridge covered with tin foil. This is called dry brining and helps to remove moisture from the meat, softening the muscle tissue and making it more succulent.

The best way to get crisp skin – leave the turkey uncovered in the fridge for an hour before cooking. When cooking, cook as per the instructions below, initially covered and then remove the foil for the last part. For super crispy take the skin off the joint before carving it. Spread on baking tray and return to oven 400F / 200C 10 – 20 minutes turning once. You can also remove the fatty underside of the skin to crisp up even more. Be warned though the skin will shrink so If you then place it back on top it will be a little smaller… but so totally worth it for that epic skin in my book! Just Slice it up and serve on the side with the meat.

TO check the meat is cooked, it’s best to use a meat thermometer. It should be 174F and when inserted the juices should run clear. IF you don’t have one you can always just cut it open and check.

Make sure you rest the meat once cooked before carving. Cover to keep it warm with tin foil and rest for 15 minutes. This allows the meat to relax and become tender. It will also continue cooking a bit.

Serves 8 (makes 21 thin slices. 16 thick slices. 1.2kg cooked meat including skin. 1.15kg cooked excluding skin)

Nutrition

Calories: 571kcal | Carbohydrates: 11g | Protein: 52g | Fat: 35g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 160mg | Sodium: 586mg | Potassium: 1006mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1154IU | Vitamin C: 112mg | Calcium: 96mg | Iron: 3mg | Net Carbs: 6g

The post Herb Roasted Turkey Breast appeared first on FatForWeightLoss.

Simple Keto Stuffing Recipe

I have a solution for you to help speed up your Thanksgiving and Christmas meal prep. More time with friends and family instead of being stuck behind the stove is always a bonus I say!

This Keto Stuffing uses my 90-second keto bread instead of an oven cooked loaf, meaning you cut the time down by almost an hour. 

I like to use a good quality sausage in place of ground pork as it’s full of extra flavour but you can use ground pork if you prefer and just add some more garlic and herbs. See my top tips below

Tips For A Delicious Keto Stuffing Recipe

• Buy good quality sausages and remove the skins. I buy pure meat sausages from my local butchers. Toulouse or Italian are best for this low carb stuffing. To remove the skins, simply slice open with a sharp knife and pull off the skin.
• If using ground pork in place of sausages – add 2 extra cloves of minced garlic and 1/2 tsp more of each fresh herb. You may need a pinch more salt and pepper too. 
• Chop the celery and cauliflower into small pieces. You want everything nice and small for this stuffing. 
• Butter makes it taste best but you can use olive oil if dairy free.
• If you used 2/3 cup stock and feel your stuffing is a little dry after about 30 minutes you can add a bit more stock. All depends on the fat content of your sausages. Leaner sausages will require more stock.

Related Keto Stuffing Recipes

• 90 Second Keto Bread
• Keto Breadcrumb Recipe
• Keto Cloud Bread Loaf

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Keto Stuffing

Every holiday season welcomes a good stuffing recipe. Sometimes though, stuffing can be a labour of love, especially if you’re making a keto version with low carb bread, as making a loaf alone takes an hour.

Course Main Course, Main Dish, Side Dish

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Paleo, sugar free

Keyword keto stuffing, keto stuffing recipe

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 8 makes 6 cups, approx 3/4 cup per serve

Calories 250kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 3 batches of 90 second keto bread
• 1 large onion peeled + quartered (80g)
• 3 Tbsp butter or olive oil (df)
• 450 g Italian or Toulouse sausages roughly 3 large or ground pork mince (f using pork meat add 2 extra cloves of garlic + 1/2 tsp extra of each herb)
• 3 rashers smoked streaky bacon diced small (60g)
• 1 whole lemon zest
• 1/2 tsp flaked sea salt
• 1/2 tsp coarse black pepper
• 2 sticks celery diced small (80g)
• 2/3 cup cauliflower florets diced small (90g)
• 1 clover garlic minced
• 2 tbsp fresh sage finely chopped
• 1 tbsp fresh rosemary finely chopped
• 1 tbsp fresh thyme leaves
• 2/3 – 3/4 cup chicken stock
• 1 large egg

Instructions

• Preheat the oven to 320F / 160C / 140 fan.
• Make the keto bread as per my recipe. Place on a greaseproof line baking tray and partially dry out for about 10 – 15 minutes. Remove from the oven and allow to cool whilst you make the meat filling.
• Blitz the onions in a food processor until finely chopped, or chop fine with a knife then tip into a large bowl.
• If using sausages, remove skins and break up the meat.
• Place sausages into the food processor (with the onions) and add the bacon, seasoning and lemon zest.
• Pulse until combined.
• Add 1 tbsp of butter or olive oil to a non-stick frying pan and fry the sausage mix until cooked through, about 8 minutes. Set aside.
• Add 2 butter or olive oil to the same pan. Add the celery, cauliflower, garlic and herbs and cook for 4 – 5 minutes until the cauliflower is soft. Option to add some water if the mix starts to get dry.
• Remove from the heat. Add cooked sausage meat to the cauliflower mix and stir to combine.
• Mix the egg and stock in a small bowl. Add croutons and egg mix to the sausage mix and toss well to combine making sure the croutons are covered.
• Turn up the oven to 374F / 190C / 170 fan.
• Grease a baking tin with oil or butter. Add the stuffing mix and bake for about 45 minutes (giving it a good stir about half way through) or until the sausage meat is set and the croutons are golden. Start checking it from about 30 minutes.
• Garnish with a good drizzle of olive oil and fresh parsley.

Notes

If you used 2/3 cup stock and feel your stuffing is a little dry after about 30 minutes you can add a bit more stock. All depends on the fat content of your sausages. Leaner sausages will require more stock.

Nutrition

Serving: 0.75cups | Calories: 250kcal | Carbohydrates: 6g | Protein: 13g | Fat: 20g | Net Carbs: 3.5g

The post Keto Stuffing appeared first on FatForWeightLoss.

Most keto breadcrumbs are made using almond flour bread but for those of you who are looking for something lighter with fewer calories, or have an intolerance to nuts these low carb breadcrumbs are perfect for you.

Gluten-Free Breadcrumb Substitute

Made with my popular Keto Cloud Bread recipe, they use mainly egg whites and whey protein resulting in a nice ‘white’ style breadcrumb that’s universal.

They can be used as a breading for patties or holding fishcakes and meatballs together, as part of a crispy coating for scotch eggs or fried chicken, in meatloaves, or for layering on top of your favourite casserole for a crunchy topping… and that’s just for starters!

How To Make Keto Breadcrumbs

• Prepare the keto cloud bread as per my recipe here.
• Allow the low carb cloud bread loaf to fully cool.
• Roughly chop into 1 inch cubes and place on a greaseproof lined baking tray.
• Preheat over to 250F / 120C / 100 fan. Bake the cloud bread croutons for 50 mins – 1 hour 10 mins or until crisp and almost dry. (Cooking times will vary slightly depending on how fresh your bread is.) Fresher bread will take longer than slightly stale.
• Remove from the oven and allow to fully cool. Place the keto cloud bread croutons in a food processor and blitz / pulse using the S blade until fine.
• Store in a Tupperware or glass jar for 1 month or freezer for 3 months.

Related Recipes

• Keto Cloud Bread Loaf
• Keto Cloud Bread (Oopsie Bread Rolls)
• Keto Air Fryer Chicken Tenders

Let me know in the comments below how you’ve used them. I love seeing all your creations in the kitchen!

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Keto Breadcrumbs Recipe

Most keto breadcrumbs are made using an almondflour bread but for those of you who are looking for something lighter withless calories, or have an intolerance to nuts these low carb breadcrumbs areperfect for you.

Course Dinner, Main Course, Salad, Side Dish, Soup

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword Gluten-Free Breadcrumb Substitute, keto breadcrumbs

Prep Time 20 minutes

Cook Time 1 hour 30 minutes

Total Time 1 hour 50 minutes

Servings 5 Servings (1/2 cup each)

Calories 78kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 keto cloud bread loaf

Instructions

• Prepare the keto cloud bread as per my recipe (link in ingredients)
• Allow the low carb cloud bread loaf to fully cool. Note: you can also make this days in advance and just leave on the side covered with a clean tea towel or wrapped in greaseproof paper. You can also use up a slightly stale loaf (that’s if there’s any chance of you not finishing one!) because actually the drier the loaf is the better.
• Roughly chop into 1 inch cubes and place on a greaseproof lined baking tray.
  
• Preheat over to 250F / 120C / 100 fan. Bake the cloud bread croutons for 50 mins – 1 hour 10 mins or until crisp and almost dry. (Cooking times will vary slightly depending on how fresh your bread is.) Fresher bread will take longer than slightly stale.
  
• Remove from the oven and allow to fully cool. Place the keto cloud bread croutons in a food processor and blitz / pulse using the S blade until fine.
  

Notes

Store in a Tupperware or glass jar for 1 month or freezer for 3 months.

Nutrition

Serving: 0.5cups | Calories: 78kcal | Carbohydrates: 1g | Protein: 17.5g | Fat: 0.1g | Net Carbs: 1g

The post Keto Breadcrumb Recipe appeared first on FatForWeightLoss.

The only problem with Costco coconut clusters is they are FULL of sugar! Most of the coconut clusters from Costco use simple ingredients (you can also get these from Woolworths as well).

This keto coconut clusters recipe is going to show you how to replace the sugar and keep it keto-friendly!

Estimated reading time: 4 minutes

Keto Coconut Clusters Ingredients

Coconut Flakes: I used the unsweetened variety from Woolworths. They are raw and have loads of healthy fibre. Use any unsweetened raw coconut flakes you can find at your local grocery store. Unfortunately, pre-toasted flakes won’t work for this recipe.

Pepitas: Otherwise known as pumpkin seeds, I used the raw pepitas you can generally find in the baking section of your local grocery store.

Sunflower Seeds: Sunflower seeds are actually a great way to boost healthy hormones (especially for women). These are also the raw sunflower seeds that you can find in the baking section of your local store.

Chia Seeds: You can either use black or white chia seeds.

Sweetener Of Choice: I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well.

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place keto coconut clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove keto coconut clusters from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Frequently Asked Questions

What sweetener can I use?

I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well

Can I replace the pepitas or sunflower seeds in these keto coconut clusters?

You certainly can! I’d suggest using whatever nuts you have. Almonds and sesame seeds could be a great alternative.

Do I need to add chia seeds?

Chia seeds aren’t 100% necessary, but they do provide a nice flavour and texture. Feel free to leave them out if you don’t have any.

What If I only have a conventional oven?

I would cook these at 10F higher. The recipe calls for 180C (350F), so instead you would use 200C (400F) for a conventional oven (no fan).

Storage Tips

Store the keto coconut clusters once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Related Topics

• Keto Lemon Coconut Cake with Cream Cheese Icing
• No Bake Coconut Keto Bounty Bars
• Keto Cheesecake Fat Bombs
• Low Carb Granola Bars

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Keto Coconut Clusters

Keto coconut clusters are an amazingly delicious keto-friendly snack that is crunchy, dairy free and lightly sweetened. It's the perfect afternoon snack.

Course Dessert, Snack

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Low Carb / Keto, Paleo, Vegetarian

Keyword coconut clusters, keto coconut clusters

Prep Time 10 minutes

Cook Time 12 minutes

Total Time 22 minutes

Servings 18 Coconut Clusters

Calories 59kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1.5 cups unsweetened coconut flakes
• 1/2 large Egg White
• 1/8 cup pepitas
• 1/8 cup sunflower seeds
• 1 Tbsp chia seeds
• 3 Tbsp sweetener of choice I used lakanto sugar free maple syrup
• 1/4 tsp salt

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you'll want for the day, and bake the rest later).

Notes

These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later.

Be careful not to burn them, be sure to watch your oven temperature, and take out early if they look cooked before the time allocated.

Nutrition

Calories: 59kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 38mg | Potassium: 53mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg | Net Carbs: 1g

The post Keto Coconut Clusters appeared first on FatForWeightLoss.

Not only does it use minimal steps, but there is no need to separate the eggs. It’s minimal fuss, minimal washing up and maximum chocolate taste!

Be sure to read through the tips below to get the very best results. My latest top tip for the ultimate fluffiness…. use sparkling water! It’s a game-changer!

Estimated reading time: 5 minutes

Ingredients

Here is a quick overview of the ingredients you’ll need to make this cake. The exact measurements are listed in the recipe card below.

Erythritol (or any 1:1 low carb sweetener): I use SoNourished because I know their sweetener works the best, every single time.

Coconut Flour: I just use the regular brand from my local grocery store. Doesn’t have to be fancy.

Cacao Powder: I use unsweetened cacao powder.

Almond Flour: I used blanched almond flour which is usually a white colour, and relatively fine in texture.

Large Eggs: I always use the 600g free-range eggs, but feel free to use whatever eggs you can afford.

Greek Yogurt: Any greek yogurt brand is fine. I’ve actually started using the higher protein greek yogurt varieties which are popping up in Aldi and Woolworths. As long as it’s less than 5g per serve, you’re good!

Butter: Honestly, it doesn’t matter if you use salted or unsalted butter. On a keto diet, a little more salt is actually a good thing!

Sparkling Water: I use a homemade soda stream to get sparkling water, but you can also use any kind of sparkling water you have access to.

Instructions (Top Tips)

1. Ensure all the ingredients are at room temperature. This will stop things from splitting.
2. Use unsweetened sparkling water. This will make your batter super light and fluffy without needing to whisk the whites and egg yolks separately.
3. Make sure you whip the eggs for 3 minutes. This will add maximum air and ensure they are super fluffy which all contributes to the softness of this amazing Super Simple Keto Chocolate Cake 
4. Combine the batter just so. Don’t over whip to prevent a dense cake.
5. Don’t leave the cake before baking. Once the batter is added to the tin, bake straight away. Rising agents in the batter start to work straight away and the lightness will diminish if the mix is left on the side without baking.
6. Don’t overbake. Insert a skewer in the centre and it should come out pretty clean but to press will still be slightly soft. This cake will firm up once cool so try not to overcook it.
7. Once removed from the oven, allow to cool slightly then remove from the tin sides and place on a wire rack to fully cool and firm up. If you leave it in the tin for an hour it will cook more from the heat of the tin.
8. Whip the cream for the frosting just under stiff. You want it slightly fluid or it will be too hard to spread.

Frequently Asked Questions

What can I use instead of almond flour?

If you are allergic to nuts, then sesame seed flour is a perfect substitute! Simply use 1.5 cups of sesame seed flour to replace the 1.5 cups of almond flour (1:1 ratio)

What sweetener can I use instead of erythritol?

There are plenty of keto-friendly sweeteners to choose from. If you want to use liquid stevia, I would use 2/3rd of a teaspoon (1tsp liquid stevia = 1 cup erythritol).

If you wanted to use another type of keto sweetener, simply substitute according to the sweetness of real sugar, and use 2/3rds of that amount.

Can I use baking soda?

Generally speaking, you can use baking soda, but you only need 1/4th of the amount. I would only use 1/2 tsp of baking soda as a replacement.

Can I leave out the sparkling water?

Yes, you definitely can, however, it’s not going to be quite as light and fluffy. Keep this in mind.

Storing Leftovers

Storing this cake is easy! Simply store the leftover cake covered (or in a container) in the fridge for up to 5 days. You can also freeze this cake in separate slices for up to 2 months.

Other Keto Chocolate Recipes

• Keto Flourless Chocolate Cake
• Keto Chocolate Mug Cake
• Keto Chocolate Chip Muffins – Best Keto Low Carb Snack
• Keto Chocolate Chip Cookies – Best Low Carb Super Soft Cookies

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Keto Chocolate Cake

Say hello to your new best friend! This KetoChocolate Cake is not only super simple to make, it’s so light and fluffy you’ll be hard pressed to think it’s not made with flour.

Not only does it use minimal steps, there’s no need to whip the egg yolks and white separately, so less washing up! Bonus, right guys?

Course Dessert

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto cake, keto chocolate cake

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 12 Slices

Calories 260kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

BASE

• 2/3 cup Erythritol (SoNourished) 130g
• 3 tbsp coconut flour 24g
• 1/2 cup cacao 43g
• 1.5 cups almond flour 150g
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• Good pinch salt approx 1/6 tsp
• 4 large eggs
• 1/4 cup greek yoghurt 60g (full fat)
• 1 tsp vanilla extract
• 60 g butter melted
• 1/3 cup sparkling water

FROSTING

• 3/4 cup cream cheese
• 2/3 cup heavy cream
• 1/4 cup cacao 22g
• 1/4 cup Powdered Erythritol (SoNourished) or to taste
• 1/2 tsp vanilla extract

Instructions

• Preheat the oven to 356F / 180C / 160 fan. Generously grease 20 x 7 cm round loose bottomed non-stick baking tin with butter.
• Mix all the dry ingredients together in a bowl (sweetener, coconut flour, cacao, almond flour, baking powder, bicarb of soda and salt).
  3 tbsp coconut flour, 1/2 cup cacao, 1.5 cups almond flour, 2 tsp baking powder, 1 tsp bicarbonate of soda, Good pinch salt, 2/3 cup Erythritol (SoNourished)
  
• In a clean mixing bowl, using and electric whisk the eggs for 3 minutes until pale and fluffy. NOTE: please ensuer you mix for this amount of time as it’s vital for the lightness of the cake.
  4 large eggs
  
• Add the yoghurt, vanilla and butter and mix to combine. Add dry to wet and mix and whisk with your electric whisk, adding the sparkling water a little at a time until a nice thick batter forms.
  1/4 cup greek yoghurt, 1 tsp vanilla extract, 60 g butter, 1/3 cup sparkling water
  
• Spoon the Keto Chocolate Cake batter into your greased baking tin and bake for about 45 – 50 minutes. Loosely cover the cake with a sheet of tin foil (don’t seal the edges to the tin) after about 30 minutes or until you can insert and remove a skewer without any crumbs sticking. Adding the tin foil will stop the top burning. Do not over bake as it will firm up as it cools. It should have a little softness in the centre.
  
• Allow to cool in the pan for 10 minutes then transfer to a wire rack to fully cool and firm up.

FROSTING

• Add the heavy cream to a mixing bowl. Whisk using an electric whisk until thick but still fluid. It should not be stiff peaks or will be too thick to spread.
  2/3 cup heavy cream
  
• Add the rest of the frosting ingredients and combine with a spatula. Adjust the sweetness to taste.
  1/4 cup cacao, 1/4 cup Powdered Erythritol (SoNourished), 1/2 tsp vanilla extract, 3/4 cup cream cheese
  

Video

Notes

Ensure all the ingredients are at room temperature.

This will stop things from splitting.

Use unsweetened sparkling water

This will make your batter super light and fluffy without needing to whisk the whites and egg yolks separately.

Make sure you whip the eggs for 3 minutes

This will add maximum air and ensure they are super fluffy which all contributes to the softness of this amazing Super Simple Keto Chocolate Cake 

Combine the batter just so

Don’t over whip to prevent a dense cake.

Don’t leave the cake before baking

Once the batter is added to the tin, bake straight away. Rising agents in the batter start to work straight away and the lightness will diminish if the mix is left on the side without baking.

Don’t overbake.

Insert a skewer in the centre and it should come out pretty clean but to press will still be slightly soft. This cake will firm up once cool so try not to overcook it.

Once removed from the oven, allow to cool slightly then remove from the tin sides and place on a wire rack to fully cool and firm up. If you leave it in the tin for an hour it will cook more from the heat of the tin.

Whip the cream for the frosting just under stiff.

You want it slightly fluid or it will be too hard to spread.

Nutrition

Serving: 1Slice | Calories: 260kcal | Carbohydrates: 8g | Protein: 8g | Fat: 24g | Saturated Fat: 11g | Sodium: 284mg | Potassium: 234mg | Fiber: 4g | Net Carbs: 4g

The post Keto Chocolate Cake appeared first on FatForWeightLoss.

Make Low Carb Bread Using Egg Whites

I have been working with clients wanting to lose weight using a low carb/keto approach. During this time, I’ve found that my almond flour keto bread has too much fat to be helpful to my clients anymore.

In my opinion, being able to add butter, mayonnaise, butter or cheese to a sandwich makes it a little more interesting, keeping keto sustainable long term.

This made me think, maybe I could take my cloud bread recipe and just make a loaf from that recipe. I wanted to keep it simple, using ingredients you can purchase from your grocery store. Always using ingredients you have to purchase online just makes everyone frustrated.

There are a few similar recipes around which utilise different ingredients. Everything from sour cream (sugarfreemom) to Alulose (Maria Emmerich).

Whilst these recipes are great (and you should definitely follow both Brenda and Maria as they are fantastic recipe developers) adding sour cream means you can’t add other delicious fats.

Also, allulose is what’s called a “rare sugar”, and when made commercially, manufacturers use enzymes to convert fructose from corn and other plants into allulose. Not exactly what I call health food.

This bread is made with only 3 ingredients. Egg whites, whey protein powder and cream of Tartar. All available at your local grocery store.

Does this bread taste eggy?

You’d think that so much egg white would make the whole house smell like eggs… I’ve made this recipe a lot recently, and there is no eggy smell whatsoever.

The only time you might encounter an eggy smell when baking this recipe is if you have the oven turned up too high (causing a burning smell) – which also happens in the toaster if the bread gets too close to the heating elements.

Where do you buy egg whites?

You can purchase egg whites in the egg section at your grocery store. Thanks to all the low-fat diets, buying plain egg whites is actually pretty easy.

This brand is available at both Coles and Woolworths. There is also a free-range version of the same product which is in a green coloured container.

Where do you buy protein powder?

You can use any whey protein powder you like, but I find this one works the best. It is unflavoured, and it’s in the health food section at coles.

How to make keto cloud bread loaf

1. Preheat your fan forced oven to 160C (320F).
2. In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
3. Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
4. Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
5. Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
6. Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
7. Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
8. These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

What to do with egg yolks if using separated whole eggs?

If you are just using regular eggs, keep the egg yolks! They work really well when making recipes such as:

• Keto Mayonnaise – Homemade Keto Recipes
• Keto Custard
• Low Carb Eggnog

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

What are the macros for this keto cloud bread loaf recipe?

Per slice, this bread has a total of:

• 50cals
• 10g protein
• 1g fat
• 1g total carbs

Compared to my keto almond flour bread, this has substantially less fat, which means you can add fats on top, like nut butter, mayonnaise, avocado or butter.

Other Keto-Friendly Bread Recipes

• Keto Bread
• Keto Coconut Bread
• Nut Free Keto Bread
• Keto Cloud Bread (Oopsie Bread Rolls)

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Keto Cloud Bread Loaf

Trying to go keto, but having a craving for bread, or need a quick sandwich for lunch? This keto cloud bread loaf is a keto bread recipe made using egg whites and protein powder and tastes just like real white bread.

Course Dinner, Lunch, Snack

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto bread egg whites, keto cloud bread loaf

Prep Time 15 minutes

Cook Time 30 minutes

Resting Time 20 minutes

Total Time 1 hour 5 minutes

Servings 10 Slices

Calories 50kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Bread Loaf Tin

Ingredients

• 350 ml egg whites or egg whites from 12 large eggs – 12 floz
• 60 g whey protein powder 2 scoops, unflavoured – 2 oz
• 1/2 tsp Cream of Tartar
• butter for greasing the pan

Instructions

• Preheat your convection (fan forced) oven to 160C (320F).
• In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
• Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
• Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
• Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
• Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
• Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
• These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

Video

Notes

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

Need it to be 100% Dairy-Free?

There is very little dairy in whey protein isolate, however, if you need it to be 100% dairy-free, you can also use egg protein powder with the exact same results.

What If I Don’t Have A Convection Oven?

Simply adjust to cooking temperature to 180C (350F)

Nutrition

Serving: 1slice | Calories: 50kcal | Carbohydrates: 1g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 92mg | Potassium: 100mg | Sugar: 1g | Vitamin A: 16IU | Calcium: 23mg | Iron: 1mg | Net Carbs: 0.01g

The post Keto Cloud Bread Loaf appeared first on FatForWeightLoss.

What Ingredients Make Roasted Brussels Sprouts Taste Amazing?

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Do Capers Go Well With Brussels Sprouts?

Cruciferous vegetables cry out for salt and zing, which is why cabbage, salt and vinegar go so well together.

This roasted brussels sprouts flavour combination is inspired by the Flavour Matrix (affiliate link), which is a book that can help you pair seemingly unknown foods together for the ultimate combination of flavours (working on the science as to why certain flavours taste good, then extrapolating on that a little).

How To Roast Brussels Sprouts In The Oven

Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a fan-forced oven to 200 C (400 F).

If you want the roasted brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.

Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.

Roast brussels sprouts in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.

Remove from the oven and allow to cool for 5 minutes before serving.

Keto Sheet Pan Dinners

This roasted brussels sprouts recipe is out of my Keto Sheet Pan Dinners cookbook!

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes You May Like

• Creamy Keto Slaw
• Au Gratin Cauliflower (Keto Friendly)
• Thyme Butter Basted Rib Eye Keto Recipe
• Oven Baked Pork Chops with Garlic and Fennel
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese

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Roasted Brussels Sprouts with Capers and Butter

Course Dinner, Salad, Side Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, sugar free, Vegetarian, Whole 30

Keyword roasted brussels sprouts

Prep Time 10 minutes

Cook Time 35 minutes

Resting time 5 minutes

Total Time 50 minutes

Servings 4 servings

Calories 104kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• 15-inch X 10-inch (38 cm X 25 cm) baking sheet

Ingredients

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper**. Preheat a fan forced oven to 200 C (400 F).
• Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.
• Roast in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.
• Remove from the oven and allow to cool for 5 minutes before serving.

Notes

• This recipe will keep in the fridge for up to 4 days or in the freezer for up to 2 months.
• If you want the Brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.
• Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Nutrition

Serving: 1cup | Calories: 104kcal | Carbohydrates: 10g | Protein: 4g | Fat: 6g | Fiber: 4g | Net Carbs: 6g

The post Roasted Brussels Sprouts with Capers and Butter appeared first on FatForWeightLoss.

Estimated reading time: 4 minutes

Whilst reading “All About Roasting” – by Molly Stevens (affiliate link), I learnt a lot about roasting different cuts and protein sources. If you want to dive into learning about roasting on a much deeper level, I highly recommend you read her book.

How to make this oven baked pork chop recipe

• You’ll want to heat your broiler (what we call a grill here in Australia) to 200C (400F) or 180C if using fan-forced (350F).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of garlic and finely crush them. Melt the butter and place it in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.

How long does it take for pork chops to bake at 180?

I highly suggest you broil (grill) pork chops in the oven since the fat renders much better when doing so. However, if your oven doesn’t have this setting, you can always bake for 30-35 minutes, or until the internal temperature of the pork reaches 74 C (165 F).

I use a thermometer called the ThermoPro TP20, which has been such a handy tool when cooking all types of different proteins. You can also use an instant-read thermometer, but it requires that you remove the sheet pan from the oven constantly, or open the door (which lets all the heat out)

The ThermoPro is great, because the probes can stay in the meat, you can close the oven door, and the alarm on the device goes off when the meat is perfectly cooked.

You can use this thermometer for everything from BBQing to closed oven cooking and has recently been one of the best investments I’ve made for my kitchen.

Do you bake pork chops covered or uncovered?

I always oven roast pork chops uncovered, as you get a much more even cook and a better sear. By covering pork chops in the oven, it would semi-steam the fat, which you can broil (grill) towards the end.

Keto Sheet Pan Dinners

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes Make With Pork

• Keto Pork Larb
• Pork Meatballs with Garlic Yogurt Dip
• Pork Belly with Green Onion
• Garlic Parmesan Roasted Asparagus

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Oven Roasted Pork Chops with Garlic and Fennel

One of my favourite recipes from the sheet pan wonders, this oven baked pork chop recipe with garlic and fennel is an interesting but delicious flavour combination that will really impress, even those who aren't low carb / keto.

Course Dinner, Main Course, Main Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, Nut Free, sugar free

Keyword keto roasted pork chops, oven baked pork chops, oven baked pork chops with garlic

Prep Time 10 minutes

Cook Time 20 minutes

Resting Time 5 minutes

Total Time 35 minutes

Servings 4 people

Calories 690kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 Tbsp fennel seeds
• ½ tsp salt
• 5 cloves garlic divided
• ¼ cup butter 2 oz/70 g (or olive oil for dairy free)
• 4 pork chops 2 lb/800 g approx.
• ½ lb green beans 250 g, trimmed
• 1 lemon sliced
• 2 Tbsp olive oil
• Salt and ground black pepper

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a broiler (grill) to 200 C (180 fan forced).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of the garlic and finely crush them. Melt the butter and place in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.
  

Notes

This recipe will keep for up to 5 days in meal prep containers in the fridge or in the freezer for 1 month. If you don’t have fennel seeds, use ground fennel instead.

Nutrition

Serving: 1pork chop with ½ cup of the green beans | Calories: 690kcal | Carbohydrates: 6g | Protein: 55g | Fat: 48g | Fiber: 2g | Net Carbs: 4g

The post Oven Baked Pork Chops with Garlic and Fennel appeared first on FatForWeightLoss.