Categories
Keto Recipes

Keto Lasagna

 

One of my biggest fears starting a KETO lifestyle was giving up breads and pasta. I was so uneducated on KETO when I first started, all I knew is that it was high fat low carb and I kept seeing it with connected to IF (intermittent fasting) specifically for women over 40. I had seen many people lose and keep off a ton of fat. I had the biggest weight loss goal of my life, was in my early forties, and nothing was working. I was desperate, and I am not talking DHOBH! I started researching all I could find on KETO and IF. I learned exactly WHY all my efforts were actually making me sicker and fatter! DING DING! It made sense. The science behind it and the role hormones have in losing weight opened my whole world of feeling like I could actually lose weight and reach my goals! Then I was on the hunt for what to eat. About two months after I starting eating a KETO lifestyle and I was loving the cauliflower crust pizza which satisfied any desire for pasta, it suddenly hit me. I could made KETO LASAGNA with thin cauliflower pizza crust as the lasagna noodles! It worked out perfectly! AND it freezes so well!!!

I  literally was so thrilled how it turned out! The KETO lasagna was so freaking delicious! I had zucchini and yellow squash that I layered on top of the ricotta. I was planning to add chopped spinach to the ricotta, but completely forgot in my whole creative process making it, not sure how it would turn out. You do NOT need to add the zucchini, yellow squash, or the spinach. I absolutely LOVE the texture it adds as well as knowing I can squeeze in more veggies. I also used my homemade marinara sauce and it was yummy!

If you do not have a family that will be eating this as a meal(my husband is NOT interested in eating KETO so I am on my own with this one and we do not have kids at this point), I recommend freezing individually portioned slices of lasagna, which I am actually so excited to have in my freezer to pop in the fridge when I am off to work to have for my OMAD meal when I get home, and just throw together a big leafy green salad with NO COOKING required. 

I ended up making two 9x13 pans of this over two days of prep. I basically doubled the recipe, but that was a lot of cooking I have to admit. I used two heads of cauliflower to make the crusts/noodles, that I baked in jelly roll pans. I cut them to the 9x13 pan size for one big KETO lasagna “noodle” which was nice instead of monkeying with a load of individual noodles. I had some left over pieces that I froze for dipping in marinara sauce as needed. 

Keto Marinara Sauce

This sauce is so delicious, easy, and versatile it’s not worth trying to find a bottled version that won’t kick you out of keto. Make a big batch, portion, and store for future meals with no cooking or clean up. Use it as pizza sauce, dipping sauce, marinara for keto “noodles.” You can easily add ground meat to make an Italian meat sauce.

2 T olive oil or butter

1 chopped onion

2-4 T minced garlic

4 T-1/4 c Italian seasonings

4 cans tomato paste

4 can-fulls of water (use the empty tomato paste cans to measure-if you want a thinner sauce, add another can or two)

2 tsp pink Himalayan salt

2 T to 1/4 c sugar substitute 

1) Heat your skillet on medium heat, and add your oil or melt the butter.
2) Once hot, add your onion and garlic. Saute until transparent.
3) Stir in the Italian seasoning, then the tomato paste, and water. Stir until incorporated. Turn down to low to simmer.
4) Add the salt and sugar substitute to taste. Granulated erythritol is a great option. If you use other sugar substitutes, look at the substitution amounts so you do not add too much, or start small and go by taste. The sugar substitute cuts the acidic taste of the sauce.
5) Use right away hot as pizza sauce, marinara sauce, or store in a glass jar or air tight. Portion out and freeze for future meals in freezer bags. It usually tastes so much better after being chilled for a day, and all the flavors come together. Enjoy!

NOTE: You can replace the 4 tomato paste cans with 2 cans of tomato paste and 2 cans of tomato sauce, just reduce the water by half. I also  like adding a couple cans of diced tomatoes to add a more rustic texture and count the liquid from those cans as the water needed for the tomato paste. This can easily made into a meat sauce by browning up a pound or two of ground beef, or a ground beef and ground pork one to one mix. 

 

Keto Cauliflower Crust Pizza Lasagna “Noodles”

With less than 4 g of carbs per serving, a cauliflower pizza crust baked in a jelly roll pan, made extra thin, and cut to fit your lasagna pan make for the perfect KETO lasagna “noodle”. Layer with zucchini to add another dimension of texture, flavor, and packing more veggies to your meals. Chopped spinach added to the ricotta layer also ups the nutritional value of this meal. Don’t forget that the cauliflower is a cruciferous vegetable also packed with nutrients and fiber.  This is a great freezer meal ready to feast on when you do not want to cook. This is so delicious and satisfying, you won’t believe it is KETO!

4 c grated cauliflower

4 eggs

 

4 c grated mozzarella cheese

2 T Italian seasonings, optional

 

1) Preheat the oven to 450 degrees fahrenheit. 

2) Line a jelly roll pan with parchment paper. 

3) To grate the cauliflower quickly and easily, use a food processor with a grating attachment. Then mix all the ingredients in a large bowl.

4) Press the mix on the parchment paper to the desired thickness and shape. 

5) Bake for 25 min until browning on the top.  

6) Top with sauce, topping, and more cheese. 

7) Bake for another 10-15 min until the cheese is bubbly and browned. 

8) Let sit for 5 min. Cut and serve. 

Enjoy and get creative!

Keto Lasagna Layering and Baking

3-5 Keto cauliflower pizza crust rectangular “noodles” (recipe above)
Provolone cheese slices
Ricotta Mix:
4 c ricotta
4 eggs
1/4 c grated parmasan
1 c chopped spinach

Browned Italian Meat:
2 lbs ground beef, or a miz of 1 ob ea ground beef and ground pork (increase to 3 lbs if using 4 or 5 “noodle” layers
2 T garlic salt or garlic powder
2 T dried minced onions
2 tsp salt (optional if using garlic salt)
One recipe marinara sauce (recipe above)
Shredded mozarella

1) Preheat your oven to 400 degrees fahrenheit.
2) Trim cooled cauliflower pizza crust “noodles” (recipe above) to the size of your lasagna pans. You will need 3, 4 or 5 rectangle “noodles” depending on how tall your lasagna pan is. If your pan is 2 in deep, I would only use 3 rectangle noodles. If your pan is 3 inches deep, you can go to 4 or 5 depending on how much you layer in between.
3) Layer marinara on the bottom of the lasagna pan (9x13 pan). About 1 cup.
4) Add one rectangle lasagna “noodle.”
5) Layer provolone slices.
6) Layer the ricotta mix. Half the ricotta mix of using 3 keto “noodles”. A third if you are using 4; a qurter is using 5.
7) If you decide to layer zucchini and/or yellow squash (I use both if I have them on hand).
8) Add a layer of the browned meat (half if using 3 “noodles”), and top with 2-3 c marinara.
9) Sprinkle a thin layer of grated mozzarella.
10) Add another rectangle keto “noodle” and repeat the layers in order: provolone, ricotta mix, zucchini/yellow squash, browned meat,  marinara, grated mozzarella cheese.
11) For the last keto rectangle “noodle” layer, only top with marinara,
12) Bake for 50 min.
13) Sprinkle on a final layer of mozzarella cheese and bake for an additional 20 min.
14) Remove from the oven and let sit for 20-30 min to set up before slicing. Serve and Enjoy!
NOTE: You may freeze this dish. I recommend cooking first, and freezing in individual slices/servings by wrapping in plastic wrap or foil, and placing in a large freezer bag. Thaw in the fridge. You can freeze a whole pan, just know that is takes longer to thaw, and heat up.

Categories
Keto Recipes

Keto Beef Stroganoff

 

Who doesn’t miss comfort foods when you are trying to lose weight? I know I do!!! Thankfully you do NOT have to miss out on KETO. I LOVE Beef Stroganoff, and the wheels just started turning to make a keto friendly version of this delicious comfort food. I mean what more do you want? Eat delicious, satisfying meals to burn massive amounts of fat! Yes please! You will love this meal. Before you know it, you won’t be missing the noddles! My biggest fear starting KETO was breads and pasta. I can tell you 6 weeks in, I do not miss it at all! Steam up a head of cauliflower, which is packed with vitamins and fibre, scoop on the Beef Stroganoff, and dig in. It may not be the most photogenic dish on the planet, but it is oh SO YUMMY! Only 4g carbs per serving. Win win!!!

The one thing that was stumping me from converting all my favorite culinary creations to KETO friendly was finding a way to thicken sauces without adding a crazy amount of carbs. I knew I needed a KETO alternative to cream of mushroom or cream of chicken soups which are a main ingredient to many of my favorite dishes. I have since learned that making a cream sauce using a thickener like cornstarch or zanthan gum opened a whole new world of KETO meals for me. 

I know you are wondering how on earth cornstarch could be KETO friendly. Know that there are about 7g of carbs in a tablespoon of cornstarch, and you can use half the amount you would have used flour to thicken a sauce. Xanthan gum is made from vegetable fibers that absorb liquids to thicken a sauce, and have 6-9g of carbs per tablespoon depending on the brand. I did order xanthan gum to try it out, and it is safe to say I will be using cornstarch from now on because it is more cost effective, and thickens just as well. 

Keto Beef Stroganoff  

Wondering how you will be able to give up your favorite comfort foods to lose weight? Well you don’t on the KETO diet! You get to eat very satisfying and delicious meals while converting your body to burn its own fat! AND you will have more energy, sleep better, think clearly, and not get gnarly cranky on a low calorie diet that only reduces your metabolism. KETO actually raises your metabolism too! So many health benefits, so now all you have to do is learn to cook KETO meals. If you love Beef Stroganoff, you will love this recipe. You won’t miss the noodles either. Steam up a head of cauliflower, dish up some sauce, and dig in! So yummy!

2 T butter

1/2 diced onion

2 T or 2 cloves minced garlic

1 lb ground beef

1 c beef stock, or bullion 

1 package sliced mushrooms

4 oz cream cheese (optional to lighten it up)

1 c heavy whipping cream

2 tsp pink Himalayan salt, or to taste

2 tsp cornstarch or xanthan gum

1 c sour cream

1 head cauliflower, cleaned and steamed

1) In a sauté pan, melt the butter on medium heat. Add the onion and garlic to sauté.

2) Add the ground beef to brown with the onion and garlic. Cook through.   

3) Add the beef stock and mushrooms. Cover until the mushrooms are cooked through. Stir intermittently.

4) Add the cream cheese (optional and you can leave out for a lighter dish), heaven whipping cream, and salt to season. Stir until evenly combined. Taste at this point to make sure the seasoning is on point. If the sauce is not rich enough, add more beef bullion or more salt. I personally like adding more bullion.

5) If using cornstarch, add to 1/4 c water to make a slurry before adding to the sauce; stir until thickened. If you are using xanthan gum, just sprinkle on top and stir in. Reduce the heat to low, and simmer until desired thickness. If the sauce if not thick enough, add more cornstarch or xantham gum in the same manner.

6) Serve on top of the steamed cauliflower, and enjoy! 

NOTE: TO freeze this dish, follow the directions but omit all dairy which does not freeze well; once thawed, add the dairy to your dish.