Ham, Swiss Cheese & Asparagus Quiche | THM: S, Keto, GF

I wasn’t sure how well this Ham, Swiss Cheese & Asparagus Quiche would fly with my family, since our kids are certain they don’t like eating green “twigs,” but I was pleasantly surprised when they wolfed down the entire thing in one meal…and asked me to make it again! 

Ham, Swiss Cheese & Asparagus are a winning trio of flavors, and the savory crust takes this low-carb, keto-compatible, gluten-free, Trim Healthy Mama S main dish to the next level!

You could even forgo the crust to save yourself some time and ingredients, if you like: the crust-less version of this Ham, Swiss Cheese & Asparagus Quiche is equally satisfying! 

This Springy Quiche doesn’t require any special ingredients to make and is a fantastic way to use up eggs! It’s full of protein and good fats. Using a smoked ham makes it super speedy to put together, and if you don’t have a ham on hand, bacon makes a great substitute. (Always.)

This Ham, Swiss Cheese & Asparagus Quiche is crazy versatile. You can sub the ham with bacon, sausage, or chicken; the Swiss Cheese with Cheddar (or some other favorite!); and the asparagus with a different non-starchy vegetable such as spinach or broccoli! You could also add chopped peppers, mushrooms, or a bit of tomato to the filling, if you like.  

A complete meal by itself, you can serve this dish “as is,” for breakfast, lunch, or supper, or make it part of a fancier meal by accompanying it with a soup and salad. 

Yield: 8 servings

Ham, Swiss Cheese, and Asparagus Quiche | THM: S, Keto, GF

Ham, Swiss Cheese, and Asparagus Quiche | THM: S, Keto, GF

This Ham, Swiss Cheese and Asparagus Quiche combines a winning trio of flavors, and the savory crust takes this low-carb, keto-compatible, gluten-free, Trim Healthy Mama S main dish to the next level!

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour

Ingredients

  • CRUST:
  • 4 Tbsp butter
  • 1 1/2 cups almond flour
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • FILLING:
  • 1 Tbsp butter
  • 1 onion, diced
  • 6 eggs
  • 3/4 cup heavy cream
  • 1 lb. asparagus, chopped into bite-sized pieces and steamed until tender-crisp
  • 1 cup cubed smoked ham
  • 1 cup grated Swiss cheese
  • ground black pepper to taste

Instructions

  1. Pre-heat oven to 350 F.
  2. To make the crust, melt butter in a small saucepan. Remove from heat. Stir in almond flour, Parmesan cheese, and egg. Press into 9-10" pie pate. Bake for 10-12 minutes, or until lightly golden. Remove from heat, set aside, and increase oven temperature to 375 F.
  3. To make the filling, saute onion in butter until onion is translucent (you can steam the asparagus during this time too, if you haven't already done so).
  4. In a mixing bowl, whisk eggs and cream together. Stir in sauted onions, steamed asparagus, cubed ham, grated Swiss cheese, and ground pepper. Pour filling into pie crust. Bake at 375 for 40 minutes, or until a toothpick comes out clean.

Looking for another delicious way to enjoy asparagus?

Try these Chicken & Bacon Asparagus Bundles! So easy and flavorful! A THM S.

Loaded Green Beans | THM: S, Keto, GF

Green beans are my favorite non-starchy side. I always have a few bags of frozen ones in the freezer. Often, I’ll just boil them until tender-crisp and toss with a dab of butter and mineral salt, but after making these loaded green bean last week, I may never make them another way again!

Oozing with melted cheese, and flavored by butter, crispy bacon, garlic, Parmesan, mineral salt, ground pepper, and nutritional yeast, these loaded green beans are a fabulous substitution for poutine, or baked white potatoes! 

Loaded green beans take less than 30 minutes to get on the table. All that’s required is coating them with  the melted butter and seasoning, baking for 20 minutes, and then adding the mozzarella cheese and bacon crumbles before broiling for 4 more minutes. 

I love serving this with a crock-pot beef roast for a super fast and easy S meal (the kids get a side of mashed potatoes with theirs). One sheet pan full of loaded green beans is just the right amount for our family size. 

Alternatively, you could use asparagus spears in place of green beans. They are also a non-starchy vegetable that dress up well with cheese and bacon (what doesn’t taste good with those things??).

I use my stoneware bar pan almost exclusively for baking and cooking meats because it keeps things from drying out, but these loaded green beans are an exception. They crisp up much better if you use a metal baking sheet. You want the green beans to get a bit crispy, kind of like a French fry, and stoneware will make them too soggy. 

I hope you enjoy this low-carb, keto, gluten-free side; you may not even realize you’re eating vegetables! 😀 

Yield: 6-7 servings

Loaded Green Beans | THM: S, Keto, GF

Loaded Green Beans | THM: S, Keto, GF

You may never prepare them another way again after you try these Loaded Green Beans! They take just 5 minutes of prep and are on the table in 30 minutes. Low-carb, gluten-free, keto, THM: S.

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 1 lb fresh green beans
  • 1/4 cup melted butter
  • 3 cloves of garlic, minced
  • mineral salt to taste
  • ground black pepper to taste
  • 1 tbsp nutritional yeast
  • 2 tbsp Parmesan cheese, grated
  • 1 cup grated mozzarella cheese
  • 1/4 cup bacon crumbles (cooked)

Instructions

  1. Preheat oven to 425 F.
  2. Arrange green beans in a single layer on a rimmed baking sheet. Melt butter in a small saucepan. Remove from heat and stir in minced garlic. Pour over green beans, stirring to coat. Sprinkle on salt, pepper, nutritional yeast, and Parmesan cheese. Bake for 20 minutes. Remove from oven and sprinkle on mozzarella cheese and bacon crumbles. Broil for 4 more minutes or until cheese is golden and bubbly. Serve immediately.

Low-Carb Cheese Sauce | THM: S

Everyone needs a good low-carb cheese sauce in their life!

This one takes just a few minutes to make and is perfect for pouring over roasted or steamed non-starchy vegetables, low-carb noodles (think zoodles, spaghetti squash noodles, or Dreamfields pasta!), or you can even use it as a fondue dipping sauce for a fun appetizer with friends!

I double this low carb cheese sauce recipe for our large family (hence why you see so much sauce in these photos!), but the recipe as written is the perfect amount for coating one regular size bag of frozen vegetables.

Thick, creamy, and very flavorful, you don’t need to use any “funny” thickeners in this gluten-free low carb cheese sauce. There’s no flour, cornstarch, xanthan gum, or glucomannan giving the sauce its wonderful consistency;  it all comes from the melted cream cheese!

You don’t need any special ingredients to whisk up this sauce, making it an easy choice to dress up a side of non-starchy vegetables for a keto-friendly or THM S meal!

You’ll need:

Pictured here is the cheese sauce smothered over a California-style mix of vegetables – broccoli, cauliflower, and carrots. There are too many carrots in this mix to use without entering Crossover territory, but it’s a great family-friendly mix that kids enjoy, and they don’t mind if I swap my helping of carrots for their pieces of broccoli. 🙂

Yield: 2 cups

Low-Carb Cheese Sauce | THM: S

Low-Carb Cheese Sauce | THM: S

Everyone needs a good low-carb cheese sauce in their life! This one takes just a few minutes to make and is perfect for pouring over vegetables, low-carb pasta, or using as a fondue dipping sauce! A THM S. Keto, gluten-free. No special ingredients.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1/2 cup heavy cream
  • 1 cup grated cheddar
  • 2 oz. cream cheese softened
  • 2 tsp mustard
  • 1/2 tsp mineral salt
  • 1/2 tsp garlic powder
  • 1/4 tsp ground black pepper
  • pinch of cayenne

Instructions

  1. In a medium saucepan, melt and stir all ingredients together until smooth. Pour over steamed or roasted vegetables, low-carb pasta, or use as a fondue dipping sauce.

Creamy Jalapeno Popper Chicken Thighs | THM: S

What’s creamy, saucy, cheesy, spicy and full of protein?

These Creamy Jalapeno Popper Chicken Thighs, that’s what!

Made without any special ingredients, this Trim Healthy Mama S main dish couldn’t be easier to prepare either. It contains very few carbs, is loaded with good fats and great flavor, and is compatible with low-carb, keto, and gluten-free diets, too.

I love it when a new recipe is received exceptionally well with my husband. His palate is the one I’m most interested in pleasing, and his reaction to these Creamy Jalapeno Popper Chicken Thighs did not disappoint!

He oohed and aahed over each mouthful, and when I asked if this was a good meal to introduce the plan to a would be Trim Healthy Man, he said, “Totally. This would get him hooked.”

My hubby enjoyed the leftovers the following day for his lunch and was every bit as pleased as the night before. It’s such a satisfying, flavorful meal: perfect for pairing with a low-carb vegetable side or salad.

Alternatively, you could cut up the chicken thighs into bite-sized pieces and use as a filling in a low-carb wrap with sour cream, lettuce, a bit of fresh tomato, and chopped up cucumber slices!

Yield: 4-6 servings

Creamy Jalapeno Popper Chicken Thighs | THM: S

Creamy Jalapeno Popper Chicken Thighs | THM: S

These Creamy Jalapeno Popper Chicken Thighs are creamy, saucy, cheesy, spicy, and full of protein! A majorly man-pleasing THM S main dish with no special ingredients.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes

Ingredients

  • 1 tbsp butter or olive oil
  • 6-8 boneless, skinless chicken thighs
  • 2 tsp chili powder (decrease if you don't like strong spice)
  • 1 tsp cumin
  • 1/4 tsp mineral salt
  • 1/2 cup diced onion
  • 1/4 cup diced pickled jalapenos
  • 2 garlic cloves, minced
  • ground pepper, to taste
  • 1/2 cup chicken broth
  • 4 oz. cream cheese
  • 1 cup cheddar cheese
  • 1 cup fried and crumbled bacon

Instructions

  1. Melt butter in a large skillet or frying pan over medium heat. Add chicken thighs. Season with chili powder, cumin, and mineral salt. Fry chicken thighs on both sides until cooked through. Remove chicken from skillet and set aside.
  2. Add diced onion and jalapeno to meat drippings and cook for 5 minutes, or until onion is translucent. Add minced garlic. Cook for 1 minute longer. Sprinkle with black pepper to taste. Add in chicken broth and cream cheese. Cook and stir until smooth. Stir in cheddar cheese and bacon crumbles until cheese is melted. Return chicken thighs to pan and coat in sauce. Cover and simmer for 7-9 minutes. Serve and enjoy!

Looking for other great Trim Healthy Mama Chicken Thigh recipes? Try these favorites!

Chicken Thighs In Creamy Tomato Spinach Sauce (S)

Maple Mustard Bacon-Wrapped Chicken Thighs (S)

BBQ Chicken (S or FP)

Cajun-Rubbed Chicken Thighs (S)

Creamy Garlic Alfredo | THM: S

We had an ice storm and my husband’s birthday over the weekend; those two things seemed like perfectly legitimate reasons to indulge in some low-carb, Trim Healthy Mama S comfort food! This Creamy Garlic Alfredo hit the spot! Brad and I had ours over a bed of spaghetti squash noodles, but this sauce would also work over zoodles, cooked chicken, or even Dreamfields pasta!

Funny thing is, Brad and I don’t even care for spaghetti squash in most recipes. It has a sweet note of flavor to it that doesn’t always pair super well with a savory sauce. Also, if it’s not cooked long enough, the “noodles” can be unpleasantly crunchy. We both loved it buried under this Creamy Garlic Alfredo sauce though!

Why?

We couldn’t even taste them. 

This Creamy Garlic Alfredo Sauce is so incredible flavorful, you can’t taste veggies you choose to disguise underneath!

A dairy-heavy recipe, it’s best to enjoy this Creamy Garlic Alfredo occasionally, but what a marvelous calorie-dense treat it is! Made without any special ingredients, you probably have everything on hand to whip it up for dinner tonight! You’ll need:

I hope you enjoy this low carb comfort food as much as we did!

Want more Trim Healthy Mama-friendly Spaghetti Squash Recipes?

Check out this spaghetti squash round-up by MamaShire!

Yield: 5-6 servings

Creamy Garlic Alfredo | THM: S

Creamy Garlic Alfredo | THM: S

This Creamy Garlic Alfredo Sauce is so incredibly flavorful, you can't taste veggies you choose to disguise underneath! A low-carb THM S with no special ingredients.

Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes

Ingredients

  • 1 Spaghetti squash *see note
  • 1/3 cup butter
  • 3 garlic cloves, minced
  • 2 cups heavy whipping cream
  • 4 ounces cream cheese
  • 1 tsp Italian seasoning
  • 1/4 tsp mineral salt
  • 1/4 tsp ground pepper
  • 1 cup grated Parmesan cheese
  • 1/2 cup mozzarella cheese
  • chopped fresh parsley for garnish

Instructions

  1. Pre-heat oven to 400 F. Cut spaghetti squash in half, length-wise and scoop out the seeds. Place on a cookie sheet and lightly brush the tops with olive oil, salt and pepper. Bake for 50 minutes. Use a fork to scrape spaghetti "noodles" into a bowl.
  2. Meanwhile, in a medium saucepan, melt butter. Add garlic and cook until soft. Add cream, cream cheese, Italian seasoning, mineral salt, and ground pepper, and whisk until smooth. Add Parmesan cheese to sauce and simmer for 10 minutes until sauce is thick and smooth. Stir in mozzarella cheese smooth. Stir in spaghetti squash noodles (or serve sauce over top), and garnish individual servings with freshly chopped parsley.

Notes

Omit the directions for cooking the spaghetti squash if you're choosing to use zoodles or Dreamfields pasta instead.

Prosciutto-Wrapped Mozzarella Sticks With Marinara Sauce

This insanely easy, 4-ingredient recipe is a new favorite appetizer or snack around here! Fried Prosciutto-Wrapped Mozzarella Sticks with Marinara Sauce are a savory, Trim Healthy Mama-friendly S treat that’s extremely low-carb (fits with the keto diet), sugar-free, and gluten-free!

They take less than 10 minutes to whip up and are oh-so-delicious!

When I first made them, I brought a plateful down to my husband’s office to get his opinion. He took a bite, closed his eyes to enjoy the moment, and then said, “Wow! Just….wow. Can you leave the plate down here?”

I did, and he brought it back later completely cleaned off.

You don’t need any special ingredients for this; you’ll need:

  • prosciutto (you want the slices to be thin enough to be flexible, but thick enough that it doesn’t tear)
  • mozzarella cheese (you can use cheese strings or cut your own strips off a block)
  • butter (for frying)
  • sugar-free marinara sauce (for dipping)

Rao’s Marinara Sauce is a great sugar-free, on-plan option

How To Assemble Prosciutto-Wrapped Mozzarella Sticks:

If you don’t already have mozzarella cheese strings, you’ll need to cut your own strips. They should be approximately half the length of your prosciutto.

Lay a cheese strip in the center of each piece  of prosciutto. Fold up the prosciutto over each end and roll up the sides like a burrito to encase the cheese completely (this is important, because the cheese will melt right out of any loose ends otherwise.)

Melt a tsp of butter in a frying pan over medium-high heat. Use tongs to add your prosciutto-wrapped mozzarella sticks to the sizzling butter, and fry for 3-4 minutes on each side, turning once.

Blot off excess oil with a paper towel before serving with a small bowl of warmed up Marinara sauce.

Bliss, I tell you.

Crispy, flavorful coating.

Ooey, gooey, cheesy inside.

Make it. You won’t be sorry.

Yield: 1-2 servings

Fried Prosciutto-Wrapped Mozzarella Sticks With Marinara Sauce

Fried Prosciutto-Wrapped Mozzarella Sticks With Marinara Sauce
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes

Ingredients

  • 8 slices of prosciutto
  • 4 mozzarella cheese sticks, cut in half
  • 1 tsp butter
  • 1/4 cup sugar-free marinara sauce

Instructions

  1. Lay half a cheese strip in the center of each piece of prosciutto. Fold up the prosciutto over each end and roll up the sides like a burrito to encase the cheese completely.
  2. Melt a tsp of butter in a frying pan over medium-high heat.
  3. Use tongs to add your prosciutto-wrapped mozzarella sticks to the sizzling butter, and fry for 3-4 minutes on each side, turning once. Blot off excess oil with a paper towel before serving with a small bowl of warmed up the Marinara sauce.

Cheesy Cauliflower With Bacon | THM: S

This Cheesy Cauliflower With Bacon is low-carb comfort food at its finest! Think Mac & Cheese (or “KD,” as we call it up here 🙂 ) ooey, gooey goodness with out any of the carbs!

Cheesy Cauliflower With Bacon makes an amazing side dish to wings, steak, burgers, or any other S meat. Or, if you’re craving a bowl of Mac & Cheese, you can enjoy a bowl or this on its own. It will fill you up without crossing fuels!

You don’t need any special ingredients for this recipe:

If you don’t have riced cauliflower, or can’t find it, you can easily make your own for this recipe by running half a head of fresh cauliflower through a food processor or blender, or even a cheese grater.

I took the fast route by steaming my riced cauliflower in the microwave, but you can also do it in a saucepan on the stove. Just remember to drain it well once its tender.

Keep in mind that this dish is quite calorie-dense with all the different cheeses in it, so it’s best enjoyed responsibly and saved for occasional use.

Yield: 8 servings

Cheesy Cauliflower With Bacon | THM: S

Cheesy Cauliflower With Bacon | THM: S

This cheesy cauliflower with bacon is low-carb comfort food at its finest! Think Ooey, gooey Mac & Cheese deliciousness without the carbs! A THM S.

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Ingredients

  • 5 cups riced cauliflower
  • 1/2 cup water
  • 6 slices of bacon
  • 1/2 cup finely chopped onion
  • 1 8oz. pkg. cream cheese, cubed
  • 1 tsp Frank's Red Hot Sauce
  • 3/4 cup mayo
  • 1 cup grated cheddar, divided
  • 3/4 cup grated mozzarella
  • 1/4 cup grated Parmesan
  • dried parsley for garnish

Instructions

  1. Pre-heat oven to 350 F.
  2. Pour riced cauliflower into a microwavable bowl with water and microwave on HIGH for 4-6 minutes or until softened, stirring halfway through. Drain and set aside.
  3. Fry bacon in a skillet until crisp. Remove bacon and drain on paper towel. Crumble when cooled. Discard all but 1 Tbsp of bacon drippings. Fry onions in reserved bacon grease until translucent. Add in cream cheese and hot sauce, stirring until melted and smooth.
  4. Pour cream cheese mixture into a large casserole dish. Stir in cauliflower mayo, and 1/2 cup grated cheddar and other cheeses. Stir until smooth. Top with crumbled bacon and remaining 1/2 cup of grated cheddar.
  5. Bake at 350 F. for 25 minutes or until heated through. Sprinkle on parsley for garnish.

Loaded Cauliflower Bisque | THM: S or FP

This loaded cauliflower bisque is so much tastier than it looks (three cheers for brightly colored bacon, sour cream, parsley and cheese that make simple soups doubly delicious and photogenic!), but don’t judge a soup by its color!

Aside from being boilinapotandrunitthroughtheblender kind of easy, this loaded cauliflower bisque can be a Trim Healthy Mama-friendly Fuel Pull or an S, depending on how much of the suggested garnish you choose to put on top.  I tend to go all out when in come to putting cheese and bacon crumbles on my soup, so this bisque often turns into an S for me, but it’s amazingly good without, too.

Thanks to the addition of Vitamin B-rich, protein-packed, high fiber nutritional yeast, you can still enjoy a cheesy flavor even when you’re in Fuel Pull mode!

Nutritional Yeast

While nutritional yeast gives this cauliflower bisque a dairy-free, cheesy flavor, paprika, mineral salt, and ground pepper warm it up. Onion, leek and celery sauted in a pat of butter, chicken broth, and dried parsley add to the overall flavor. A small amount of half & half (not enough per serving to make this bisque an S), adds to the creaminess. You could even leave it out completely, if you prefer.

Pile on the bacon, cheddar, and sour cream for a solid S meal; or, use leaner turkey bacon, a sprinkle of Parmesan, and a dollop of 0% fat Greek yogurt for loaded flavor the Fuel Pull way. Consider adding a scoop of collagen to your bisque for a protein boost.

Great Lakes Collagen

Loaded Cauliflower Soup | THM: S or FP

Loaded Cauliflower Soup | THM: S or FP

This delicious, loaded cauliflower soup can be served as Trim Healthy Mama S or FP, depending how much garnish you choose to serve with it!

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour

Ingredients

  • 1 Tbsp butter
  • 1 small onion, chopped
  • 1 leek, chopped
  • 3 celery stalks, chopped
  • 2 heads of cauliflower, chopped
  • 1 Tbsp dried parsley
  • 1/2 tsp mineral salt
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp ground pepper
  • 2 Tbsp nutritional yeast (optional)
  • 4 cups chicken broth
  • 1/4 cup half & half
  • S GARNISH:
  • crumbled bacon
  • grated cheddar
  • sour cream
  • dried parsley flakes
  • FP Garnish:
  • crumbled turkey bacon
  • grated Parmesan
  • 0% Greek yogurt
  • dried parsley flakes

Instructions

  1. In a large pot, saute onion and leek in butter until translucent. Add cauliflower and seasonings, stir and cook for a few minutes in onion mixture. Pour in chicken broth. Bring to a boil. Simmer for 30 minutes, or until cauliflower is completely tender. Blend soup thoroughly and return to pot. Stir in half & half. Re-heat and serve with garnish.

Italian Spaghetti Squash Bake | THM: S

My hubby doesn’t care for regular spaghetti, spaghetti squash, or lasagna, so I was a bit sheepish about serving him this Italian Spaghetti Squash Bake. I had already had a bowl full and, thinking it was delicious, tried to convince him that it was a winner before he even tried it. If it wasn’t for the fact that he voluntarily helped himself to a second and third helping, I still might not know whether he actually enjoyed it or if he had just succumbed to positive peer pressure. 😉

I’m thrilled this main dish went over well. It doesn’t contain any special ingredients and is very budget friendly. Plus, it’s a family-sized recipe.

Trim Healthy Mamas can enjoy the Italian Spaghetti Squash Bake on its own as an S; if you’re at goal weight, or have a husband and children that would benefit from a Crossover meal, garlic bread made from sourdough or a sprouted loaf is a delicious side to this dish!

All you need to make this low-carb, Trim Healthy Mama-friendly Italian Spaghetti Squash Bake is:

Yield: 8-10 servings

Italian Spaghetti Squash Bake | THM: S

Italian Spaghetti Squash Bake | THM: S

Italian Spaghetti Squash Bake is a delicious, low-carb, family-sized THM S main dish that's free of special ingredients, but full of your favorite Italian flavors...like tomato sauce and cheese!

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes

Ingredients

  • 1 medium spaghetti squash
  • olive oil
  • salt and pepper to taste
  • 1 lb bulk Italian sausage
  • 1 clove garlic, minced
  • 4 cups fresh spinach
  • 1 650ml sugar-free pasta sauce
  • 1 cup mozzarella, shredded
  • 1 cup cheddar cheese, shredded
  • 1/4 cup Parmesan cheese

Instructions

  1. Preheat oven to 400 F. Cut spaghetti squash in half, lengthwise. Remove seeds and pulp. Drizzle each half with olive oil, mineral salt, and ground pepper to taste. Place face down on a rimmed baking sheet and pierce the skin in several places with a fork. Bake at 400 F for 40-45 minutes.
  2. In the mean time, scramble fry bulk Italian sausage until no longer pink, Add minced garlic and cook for 1 minute longer. Add spinach and cook, stirring, until leaves are completely wilted. Pour in pasta sauce and simmer until spaghetti squash is finished baking in the oven.
  3. Scrape spaghetti squash "noodles" into sauce mixture and stir to combine. Pour into a 9x13" baking dish. Sprinkle with cheeses. Reduce heat to 350 and bake for 20-25 minutes, or until bubbly. Broil for 2 minutes until mozzarella begins to brown. Sprinkle with parsley and serve.

Everyday Ketogenic Kitchen Review (And Nacho Chips!)

My husband walked in the front door with this wonderful piece of happy mail last week. I dropped what I was doing to ogle over Carolyn Ketchum’s gorgeous new cookbook, The Everyday Ketogenic Kitchen.

Photo credit: All Day I Dream About Food

Carolyn blogs at All Day I Dream About Food. She became one of my blogging heroes after the very first recipe I tried from her site: Trim Healthy Mama-friendly, Easy No Bake Peanut Butter Bars. These bars are incredible; they are nearly identical in flavor and texture to the ones I grew up eating, but they’re a low carb, sugar-free, gluten-free THM S. I don’t make them too often though because they’re addictive, and I can’t stop after just one!

Anyway. Back to The Everyday Ketogenic Kitchen Review.

I love The Everyday Ketogenic Kitchen most of all because it works with Trim Healthy Mama. It’s considered a low-carb, ketogenic cookbook, which means it only offers dishes that fit into the Satisfying and Fuel Pull categories of Trim Healthy Mama. You won’t find any E recipes, S Helpers, or Crossover dishes in this cookbook, but it’s a great supplement to the plan and a wonderful resource if you’re looking for great tasting S meals with almost no special ingredients.

Carolyn got it right when she named her cookbook, The Everyday Ketogenic Kitchen. It’s full of normal, everyday food; the SAD diet made happy and healthy. Things like hamburger buns, pancakes, muffins, crackers, Shepherd’s Pie, soups, salads, fish nuggets, brownies, cookies, cheesecakes, and pies – those are the kind of on-plan foods you’ll find in this cookbook.

I love the indexes in the back The Everyday Ketogenic Kitchen. There are 3 of them; one is a graph highlighting all the recipes are compatible with different dietary restrictions (dairy, nuts, eggs, meat, etc.), one is a full-color photo recipe index of every single dish (my favorite!), and the general index shows you where to find everything alphabetically.

One of the most valuable parts in The Everyday Ketogenic Kitchen are chapters 1-3. Carolyn explains keto (or “S,” for Trim Healthy Mamas) ingredients at length. In addition to listing  the benefits of everyday healthy fats and oils, proteins, vegetables, fruit (berries, lemons, and limes), nuts and seeds, she also features less common ingredients like grass-fed collagen and gelatin, xanthum gum, extracts and flavorings, almond flour, coconut flour, protein powders, leavening agents, and low-carb sweeteners.

Carolyn tells you what to stock your pantry with, which kitchen tools are they most valuable to have, which substitutions you can use in place of other ingredients, and dedicates an entire chapter to sharing her best tricks and tips for low-carb baking. If you’re struggling in the Trim Healthy Mama baking department, trying figure out how to make low-glycemic treats beautiful and delicious,  you will benefit immensely from reading chapter 3.

One more thing.

There are mouth-watering photos for every single recipe in The Everyday Ketogenic Kitchen. I don’t know about you, but the only Trim Healthy Mama-friendly recipes I make are the ones that have photos to show me how it’s supposed to look when I’m done. At a glance, I want to know if the dish I’m about to prepare is worth the time and ingredients to prepare, and whether it fits with my family’s palate.

We’re not big fish fans, so apart from that chapter, every other recipe in Carolyn’s cookbook is something I know our family would enjoy. In fact, as soon as I saw her Nacho chip recipe on page 148, I squealed at the prospect of having a crunchy Trim Healthy Mama-friendly chip that would work with an S meal! It did not disappoint!

Carolyn graciously gave me permission to share her Nacho chip recipe with you. They taste quite similar to Doritos. Served with a little guacamole, they make an amazing S snack! THMs, here’s the crunchy S chip you’ve been searching for!

Yield: 50-60 chips

Nacho Chips | THM: S

Nacho Chips | THM: S

A truly crispy, very low-carb alternative to tortilla chips that stands up to dipping in salsa or guacamole.

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes

Ingredients

  • 2 large egg whites
  • 1/4 tsp salt
  • 1 1/2 cups finely crushed pork rinds
  • 1 cup pre-shredded Mexican cheese blend or cheddar cheese (about 4 ounces)
  • 1 Tbsp Taco Seasoning (pg 63)

Instructions

  1. Preheat oven to 300 F.
  2. In a large bowl, whisk egg whites with salt until frothy. Stir in the pork rinds, cheese, and taco seasoning until well combined.
  3. Turn the mixture out onto a large piece of parchment paper and pat it into a square. Top with another piece of parchment and roll out the mixture into a very thin square, about 12 inches. Remove the top piece of parchment and slide the bottom piece onto a large baking sheet.
  4. Use a sharp knife to score the cheese mixture into 2-inch squares. Then score each square diagonally into 2 triangles. Bake for 20 minutes, until chips are turning golden brown. Turn off the oven and let them sit inside until they are firm to the touch, about 20 minutes.
  5. Remove from oven and let cool completely on the baking sheet before breaking along the score lines. Store in a covered container on the counter for up to 3 days.

Notes

You can crush pork rinds in several ways, and you can even purchase precrushed "pork dust." To crush them at home, place them in a thick plastic bag and pound them with a rolling pin or kitchen mallet. You can also process them in a food processor. Be sure to crush them as finely as you can and measure them after crushing for accurate results.