Fat Bombs – Keto Peanut Butter Chocolate Squares

Keto Peanut Butter Chocolate Fat BombsMost days, I have no problems meeting my macros and by the end of the day, I’ve had all the fat I need. However, there are some days when I’ve got some calories left (I’m currently calories counting because I’ve still got at least 2.5st to lose) but I need to meet my fat macros efficiently and that is when something like these peanut and chocolate fat bombs would be a really good option. Husband obviously consumes far more calories than me in a day because he’s trying to gain muscle and there are days when he really struggles to eat enough, especially when he’s feeling sick of eggs or meat and these would also be useful for those times. If I’m honest, I just have a sweet tooth and having something ket-friendly on hand is what stops me from eating Nutella straight from the jar! These are NOT a low-calorie option, however.

The best thing about these is that they only have 5 ingredients and are SUPER easy to make. Here’s what you need and how you make them:

Keto Peanut Butter Chocolate Fat Bombs
Recipe type: Keto
Cuisine: Sweets
Prep time: 
Cook time: 
Total time: 
Serves: 25
A sweet, high-fat peanut butter and chocolate treat
  • 200g creamed coconut
  • 90g dark (85% or higher) chocolate
  • 3 tablespoons erythritol
  • 1 tablespoon vanilla extract
  • 300g peanut butter (we use Whole Earth because it's made with sustainable palm oil)
  1. Line a square pan (roughly 9x9) with grease-proof paper
  2. Place the creamed coconut in a saucepan and melt over a low heat until it's more liquid than solid (if you'v ever melted creamed coconut, you'll know exactly what I mean by this!)
  3. Add the peanut butter, erythritol and vanilla extract to the pan and combine until smooth
  4. Melt the chocolate in the microwave in 30 second bursts until totally melted
  5. Pour half of the peanut/coconut mixture to the lined pan
  6. Add the chocolate to the remaining peanut mixture and combine completely
  7. Pour the chocolate mixture on top of the peanut mixture in the pan
  8. Freeze for about 20 minutes
  9. Lift out of the pan and cut into 25 pieces (obviously, if you cut it smaller it will be fewer calories per square)
Nutrition Information
Serving size: 1 square Calories: 158 Fat: 13.5g Saturated fat: 1.7g Carbohydrates: 3.3g Sugar: 1.7 Sodium: 48.4mg Fiber: 2.6g Protein: 4g

Yes, you read that right, 158 calories per small square! As I said, they aren’t low-cal, but they ARE delicious and really useful for followers of keto. I’d be really surprised if you could manage more than one of these because they are SO rich, but Husband and I both agreed that they’d actually be really nice eaten as a mini-dessert with some heavy cream or a cup of strong, black coffee.

As ever, I’d love to know what you think of these if you make them for yourself so do come back and leave me a comment.

Whole Earth Peanut Butter (affiliate link)

Keto Texas BBQ Pizza (gluten free)

Keto Texas BBQ Pizza (gluten free)One thing that I thought I’d probably only get to enjoy on cheat days was pizza. Sure, meat and cheese are keto staples. Dough? Not so much! However, leave it to the clever people of the internet to find a way to make a pizza base without using ANY grain whatsoever. I found the basis of this recipe on Pinterest and decided that we needed to use it to make our favourite pizza – Texas BBQ.

At first, I was really skeptical of making a pizza base out of cheese, after all, using baked cheese as a basis for a topping of cheese just sounded ridiculous! However, and I cannot overstate this enough – THIS DOUGH IS AMAZING!

Keto Texas BBQ Pizza BASEHusband and I both commented that if we were fed this without knowing that is was essentially a fake dough, neither of us would have known, we’d have just thought it was a really thin-based home-made pizza. Combined with the Texas BBQ toppings, it was a revelation! Here’s how we made it:

Keto Texas BBQ Pizza (gluten free)
Recipe type: Keto
Cuisine: Low Carb
Prep time: 
Cook time: 
Total time: 
A keto version of one of our favourite pizzas!
  • For the BASE
  • 190g grated mozzarella
  • 70g ground almonds
  • 2tbsp cream cheese
  • 1 egg
  • Pizza seasoning
  • Greaseproof paper and a baking tray
  • For the TOPPING
  • 100g grated mozzarella and cheddar mix
  • 3 rashers of streaky bacon
  • ¼ of a red onion, diced
  • Half a green bell pepper, sliced
  • Barbecue sauce of choice
  • Shredded chicken (roughly 1 small breast, roasted, was enough)
  1. Line your banking tray with greaseproof paper
  2. Place the mozzarella and cream cheese and microwave in one minute increments until completely melted together
  3. Stir the almond flour, followed by the egg, into the melted cheese mixture
  4. Place the mixture in the middle of the greaseproof-lined tray and spread outwards with the back of a large spoon - the mixture will be very stretchy but will flatten out it you work it for a few seconds.
  5. Sprinkle pizza seasoning over your dough and poke it all over with a fork - this will stop it from bubbling up too much
  6. Bake at 220C for 12 minutes, checking half way through and poking any bubbled areas with a fork
  7. While your dough is baking, prep your toppings and fry off your streaky bacon
  8. Once the bacon is cooked, cut it into 1cm squares
  9. Take the dough out of the oven and spread with approx. 2tbsps of barbecue sauce
  10. Sprinkle the cheese over the top of the sauce, leaving a 1cm border around the edge of the dough
  11. Place the rest of the toppings evenly over the top of the pizza
  12. Bake for a further 5 minutes, or until cheese is fully melted
Nutrition Information
Serving size: ¼ Calories: 435 Fat: 33.7 Saturated fat: 11.5 Carbohydrates: 9.5 Sugar: 4.9 Sodium: 428.4mg Fiber: 2.5 Protein: 24.3

We actually doubled up and made two pizzas and had half a pizza each, which was by NO means a low calorie meal, and it gave up almost a full days worth of carbs in one meal, HOWEVER, it was still fewer carbs for half a huge pizza than it would be for one slice of one from a takeaway, which I call a win. This was such a tasty dupe for a meal we enjoy as a family and it’s just another thing that we don’t ave to completely sacrifice in order to eat a keto diet.

A small note about barbecue sauces – here in the UK, it still seems to be really tricky to find low sugar versions of anything. I know there’s a sugar free brand of barbecue sauce that’s popular in the States which can be bought via Amazon, but at £25-ish a bottle, it’s just not worth paying that. I tend to spend almost double the time food shopping when I’m devising a recipe because I’ll read every single label before I buy things, so the best thing I can advise you to do is to just find the barbecue sauce with the lowest carb value in the shops you already go to.

Hunting in specialist shops is just going to make your life more difficult, make cooking this way less sustainable and could ultimately just be off-putting. This Bart’s one was 23.3g carbs per 100g, which would be pretty high on any other day, but given the fact that we only used a couple of tablespoons as a base, it didn’t work out too badly.  Also, do be aware that many sauces aren’t gluten-free so if you’re using this recipe on that basis, make sure you check first.

This dough can also be used as a basis for a bunch of other things such as quiche, or even baked and chopped up like nachos which would really serve to satiate a craving if you’re missing crisps or nachos and need a snack.

What’s your favourite pizza topping? Let me know if you recreate this as I’d love to know what you thought!

Recipe – Keto Bread Rolls (Gluten Free)

Keto Bread Rolls

When you think of a low-carb, ketogenic eating plan you could be forgiven for thinking that bread rolls would be totally off the menu, but it is possible with a little bit of creative ingredient work and trial and error to have a really functional, low-carb bread substitute which fits your macros. The beauty of this recipe is that it’s also gluten-free which makes it suitable for a range of dietary requirements. It works so well because it’s really neutral and can be customised in a number of ways.

When you start mixing, the dough might look a bit too “wet” and it’s tempting to add more of this and that to make it firm up, but persevere with the mixing and it usually comes together. The dough is a little wetter than traditional bread dough, so don’t panic if you get a “dollop” of dough on the tray rather than a more cohesive blob!

bread rolls - baking the dough

Here’s the recipe:

4.5 from 2 reviews
Recipe - Keto Bread Rolls (Gluten Free)
Recipe type: Keto
Cuisine: Baking
Prep time: 
Cook time: 
Total time: 
Serves: 8
A keto-friendly, versatile bread substitute
  • 120g finely ground almonds
  • 6 tablespoons psyllium husk powder
  • 2 teaspoons baking powder
  • 1 teaspoon sea salt
  • 2 teaspoons apple cider vinegar
  • 300ml boiling water
  • 3 egg whites
  • 2 teaspoons sesame seeds
  1. Preheat the oven to 175°C and cover a baking tray with parchment paper
  2. Mix all of the dry ingredients in a bowl
  3. Add the vinegar and egg whites to the dry ingredients, followed by the boiling water and whisk with an electric hand mixer
  4. Whisk for at least a minute until the dough starts to look firmer and pull away from the sides of the bowl cleanly
  5. Add a tiny bit of oil to your hands and pull the dough out in handfuls (1/8 of the mixture at a time) and place in even spaces on the parchment
  6. Sprinkle with sesame seeds
  7. Bake for 50 minutes on the lower shelf of the oven. They'll look brown quite quickly but don't be tempted to take them out too early as the dough needs to "dry" all the way through to the middle
  8. When ready, the rolls will sound hollow if you tap the bottom
Nutrition Information
Calories: 126 Fat: 8.4g Saturated fat: 0.7g Carbohydrates: 2.8g Sugar: 0.6g Sodium: 19mg Fiber: 6.1g Protein: 5.2g

One of my favourite things about this recipe is that you can change it up to whatever you need – make the rolls long for hotdogs, sub out the sesame seeds and add poppy seeds or sea salt, add a little cheese on top halfway through baking – the possibilities are endless! I’m also planning to try to see if there’s a way I can add some sweetness and make it more like a bun, but that’s a post for another day!

bread rolls - inside the rollWe had ours with beef burgers and they were such a good substitute for a normal burger bun. We’re also planning to use them in lunchboxes next week, so I’ll be making a batch and seeing how they freeze for longer-term use. Do let me know if you give this a try, I’d love to hear what you think.

Buy Psyllium Husk Powder by clicking on this link (affiliate link)


Low Carb Tiramisu (recipe) – 3.2g carbs

Keto Tiramisu

When you’ve been on keto for a while, you often find that you have cravings for sweet food, or simply get sick of all of the savoury stuff you’ve been eating, and on really bad days even a sugar-free jelly just doesn’t cut the mustard. I also find that, apologies for the TMI, certain times of the month make the sugar cravings worse, and finding something on-plan that I can eat which will allow me to keep my head in the game is really important. I’ve seen a few different dessert options around the internet but one thing I’ve been wanting to try for ages is tiramisu. My husband doesn’t have anything caffeinated, so this seemed like the perfect opportunity to try a keto, de-caff tiramisu, but I promise it was nowhere near as boring as it sounds! It’s also completely grain and gluten free, which makes it ideal if you have other dietary restrictions. Here’s the recipe:

5.0 from 1 reviews
Low Carb Tiramisu (recipe)
Recipe type: Dessert (low carb)
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 9
A low-carb, keto-friendly tiramisu recipe which contains zero grains and can also be made without caffeine!
  • ​For the ladyfingers
  • 5 eggs, separated;
  • 140g cream cheese
  • ¼ tsp. cream of tartar
  • 1 tsp. vanilla extract
  • 3tbsp erythritol (or sweetener of your choice)
  • ​​
  • For the filling(s):
  • 4 egg yolks;
  • 80ml whole milk
  • 230g mascarpone cheese
  • 240ml double cream;
  • ½ tsp. vanilla extract;
  • 3tsp erythritol or sweetener of your choice
  • 120ml strong coffee or espresso;
  • 2 tsp cocoa powder
  1. ​Preheat oven to 150°C and line an 8x8 baking dish with parchment.
  2. Whip the egg whites and cream of tartar to meringue consistency
  3. In a separate bowl, beat together the egg yolks, cream cheese, vanilla, and sweetener
  4. Fold the yolk/cream cheese mixture into the egg whites
  5. Transfer to baking pan and bake for 30 minutes.
  6. Remove from the baking pan and leave to dry for a few hours - DO NOT REFRIGERATE!
  7. Making the zabaglione
  8. Constantly whisk egg yolks, sweetener, and milk in a saucepan over low-medium heat until "fluffy" and hot. Cool in fridge
  9. When cool, beat the yolk mixture together with the mascarpone.
  10. Whipped Cream
  11. Beat the cream with the vanilla (and sweetener, to taste, if desired) until stiff.
  12. Construction
  13. Split the "cake" into two layers. Cut into "ladyfinger" shapes if desired.
  14. Put one layer of the cake in your serving dish and generously brush/sprinkle/otherwise douse with coffee.
  15. Spread a layer of the zabaglione on the coffee-soaked cake;
  16. Spread a layer of whipped cream over this.
  17. Dust with cocoa powder.
  18. Another layer of the coffee-soaked cake
  19. Another layer of the zabaglione
  20. Another layer of the whipped cream
  21. Final dusting with cocoa powder.
  22. Refrigerate for at least 2 hours before serving to allow to firm up and come together.
Nutrition Information
Serving size: 1/9 Calories: 339 Fat: 32.5g Carbohydrates: 3.2g Sugar: 2.4g Sodium: 63.4 Fiber: .3g Protein: 7.7g

I had absolutely no idea what to expect from this tiramisu, especially with the “cake” part because of the complete lack of flour or substitute grains, but it was genuinely delicious. I tried a bit of the cakey part while I was building and I’d be happy to eat it all by itself! Husband tried it and loved it too – it’s been years since he’s been able to eat tiramisu because all of the others contain caffeinated coffee, so his standards may have been lowered, but he went back for seconds AND had some on day 2, as well which is a pretty decent endorsement.

The whole thing does take a fair amount of prep and separate periods of baking and mixing, so it’s not something that can be whipped together really quickly but I would happily make this for a planned meal if we were having people over and I think it would be passable with non-keto eaters too. Husband and I both said we could barely tell the difference!

For me, being successful at staying on keto has been about willingness to try new things and experiment in the kitchen and this is one experiment that I’m not only thrilled to have done but also one that I’ll definitely be repeating in the future.