Kasey, Author at Kasey Trenum

Easy Low Carb Keto Biscuits Recipe (Southern Style)

One of the biggest things missing, when you start on a ketogenic diet, is bread. This Low Carb Keto Biscuits Recipe while not exactly like a traditional biscuit, it is an ideal option for a low carb breakfast!

I am a total southern girl at heart. Born and raised in Georgia, I have always loved homemade biscuits. When I first started eating keto several years ago, I was excited to find keto biscuit recipes online. I tried several different recipes with coconut flour (we’ve got nut allergies in our family), but all were dry and mostly tasteless.

I began to work on my keto biscuit recipe by tweaking and changing several different recipes here and there until I created the absolute perfect keto biscuits recipe. Add bacon, eggs, and cheese, and you will be in biscuit heaven. You can even change them up for dinner and make Garlic Keto Cheddar Biscuits by adding garlic powder and seasoning. continue reading…

Keto Beef & Broccoli Stir Fry (Quick & Easy)

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This Keto Beef & Broccoli Stir Fry is a quick and easy Asian inspired meal that your family will love! Made with low carb veggies and a delicious stir fry sauce, I’m betting you won’t miss the take-out version!

This recipe is inspired by Natasha’s Kitchen but made with keto-friendly ingredients.

How To Make Beef & Broccoli Stir Fry Keto Friendly

Making homemade low carb beef and broccoli using steak is simple, and you don’t need to sacrifice flavor either! I use Braggs Aminos instead of soy sauce to add a savory, umami flavor to this dish so we all can still enjoy those rich Chinese food flavors at home! Below you’ll find a step by step pictorial with brief directions. Make sure to scroll to the bottom of the post to the recipe card for the full list of ingredients and instructions.continue reading…

Low Carb Sugar-Free BBQ Sauce (Easy Homemade Recipe)

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My Low Carb Sugar-Free BBQ Sauce is a total game-changer if you are following a keto or low carb lifestyle. It’s full of tangy, delicious barbecue flavor without all the carbs plus the ingredients are simple, and it’s easy to make.

Low Carb Sugar-Free BBQ Sauce

I think I have missed homemade BBQ more than I realized. Growing up, my parents made homemade BBQ sauce all the time. I can even remember my Daddy standing over a hot pot of BBQ sauce, tasting it by the spoonful until it was just right. I’m pretty sure BBQ sauce was a food group all it’s own in my family since we ate it so often.

Although I have found store-bought sugar-free bbq sauce that tasted okay, nothing compares to homemade. A while back, I started experimenting with my family’s BBQ Sauce recipe as I knew there had to be a way to make a low carb sugar free BBQ sauce version. It was a bit little tricky since BBQ is very sweet and is usually made with quite a bit of ketchup and brown sugar, which I avoid due to the high carb count. In this recipe, I used regular tomato sauce then sweetened the low carb BBQ sauce with MonkFruit Golden Sweetener (a sugar-free brown sugar substitute). It tastes just like my family’s homemade sauce.continue reading…

How to Eat Healthy When Stuck at Home

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This has been quite an interesting week with such a bizarre turn of events in a short time. So many of us are at home for a couple of weeks, which brings along new challenges when following a keto or low carb diet. In this post, I’ll give you tips about how to eat healthy when stuck at home.

How to Eat Healthy When Stuck at Home

I don’t know what it is about the uncertainty of our world that makes me want comfort food and to bake homemade chocolate chip cookies. If you’ve been struggling staying keto or low carb, you aren’t alone. I polled the Easy Keto Low Carb Recipes Facebook page, and while there were many sticking to the keto lifestyle, there were equally as many struggling. It’s easy to stress eat when everything we’ve known is suddenly up in the air. How do you eat healthy when stuck at home?

In full disclosure, I haven’t eaten perfectly for the past few days. I’ll do great most of the day, then find myself giving in here, and there later in the afternoon and into the evening. Even if it is just a handful of my kids’ Cheetos or a small cookie, those little bites add up, and before I know it, I find myself, saying what the heck., I’ve already screwed up today I might as well eat whatever I want, which is never a good route for me.continue reading…

Keto Air Fryer Roasted Green Beans Recipe

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These fresh crispy green beans are a perfect low carb side dish. Keto Air Fried Roasted Green Beans are delicious and easy to make! The air fryer makes clean up a cinch. This is sure to become your favorite roasted green bean recipe.

This oven-roasted green beans recipe in the air fryer is now a family favorite! Braggs aminos, which is a healthier version of soy sauce, and various seasonings give a unique twist on traditional fresh green beans for a unique flavor. Using an air fryer makes this recipe crispy and tender at the same time.continue reading…

Keto Muffins with Lemon & Blueberries (Only 3g Net Carbs)

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Ultra moist and fluffy Keto Muffins with Lemon and Blueberries are a great keto-friendly breakfast idea you can make ahead and freeze for busy mornings! Made from scratch using coconut flour (or sub almond flour), these muffins are very low carb at just 3g net carbs per serving!

Healthy Keto Muffins In One Bowl

We can finally enjoy those ‘bakery-style’ muffins for breakfast again! These are the best low carb muffins that will be sure to satisfy any carb craving. Light and fluffy, these keto muffins are exactly what you want from a muffin. They are made with cream cheese and sour cream, so they are super moist and hard to resist.

How To Make Keto and Low Carb Lemon Blueberry Muffins

Below, you’ll find step-by-step pictures and general instructions and tips you don’t want to miss. The full recipe can be found at the bottom of this post in the recipe card.

Step 1: Using a mixer or hand mixer, add slightly cooled melted butter, eggs, sour cream, cream cheese, and allulose monkfruit sweetener to a large bowl. Mix well. Add lemon zest to your batter along with lemon juice. Mix again.

I used a brand new sweetener in this recipe from Wholesome Yum. It is the NEW Allulose Monkfruit blend, and it does not give me the cooling effect. I have been experimenting with it in many different recipes lately, and it has been a game-changer for us! You can order a bag at the link above.

Nature’s besti Monk Fruit Allulose Blend Crystallized – This natural sugar replacement tastes, bakes, browns, and dissolves just like sugar does, and produces very soft, moist baked goods. Besti natural sweetener replaces sugar 1-to-1, but has zero calories, zero net carbs, and zero glycemic index.

Note* If you do not have this sweetener on hand, you can use another low carb sweetener such as Lakanto Monkfruit Classic or Swerve Granular using the same measurement.

Step 2: Add the coconut flour (or almond flour if you choose to substitute) and the rest of the dry ingredients and mix again. The batter should be thick.

Step 3: Insert parchment paper muffin liners or simple parchment paper into your muffin pan to prevent sticking. Fill each tin 3/4 of the way up and add a few blueberries to the top of each!

Note* Keto muffin batter is quite sticky, so I recommend getting these parchment paper muffin liners. They are a little more expensive but very worth it as regular muffin liners don’t work quite as well. I found these on Amazon for regular-sized muffins.

Step 4: Lightly swirl a few more blueberries into the top of each muffin. This will help the berries evenly disperse PLUS give them more of an appealing look seeing the blueberries peeking out.

Step 5: Bake for 20 minutes at 350 degrees F. Remove and cover with aluminum foil before placing back in the oven for another 3-5 minutes.

Test for doneness by inserting a knife or toothpick into the center of one or two muffins. It should come out clean. When it does, you will want to cover and bake a few more minutes. Allow to cool before storing.

*See tips below for how to store and freeze these.

Can I Use Almond Flour Instead of Coconut Flour?

Yes! I use coconut flour because my oldest daughter is allergic to almond flour. If you do not have any allergies in your family, you can use almond flour. Just make sure you are converting the measurement because you do not use the same amounts.

*The general conversion is: for every 1/4 cup of coconut flour, you will need 1 cup of almond flour. So this recipe would be about 2 1/3 cups of almond flour.

Other Low Carb Sweeteners You Can Use In Your Muffins

If you do not have besti Monk Fruit Allulose Blend Crystallized sweetener on hand, you can use another low carb sweetener such as Lakanto Monkfruit Classic or Swerve Granular using the same measurement. Here is a low carb sweetener conversion chart that may help you if you want to use a different sweetener.

Frozen Blueberries vs. Fresh Blueberries

Fresh blueberries will give you the BEST muffin results. With that said, if you only have frozen on hand, you can add them in, but make sure you don’t let them defrost first. Instead, add them in frozen and then bake immediately. This way, your muffin batter will not turn watery.

Tips To Ensure Your Keto Lemon Blueberry Muffins Come Out Perfect Every Time

Use parchment paper muffin liners! They are worth the extra cost since they help the ENTIRE muffin to easily come out without leaving muffin batter stuck to the liner.
Cover your muffins with foil partway through baking! This will allow them to cook inside without drying out or burning the exterior.
Leave the muffins in for another few minutes even after a toothpick comes out clean! This will ensure your muffins will not be TOO wet inside.
Add blueberries to the top! This will make your muffins look like they came straight from the bakery.
Use freshly squeezed lemon juice! There is a difference between fresh and bottled.
Use fresh blueberries!

How To Store/Freeze Your Muffins

Store your keto muffins in a sealed Tupperware container in the fridge for up to 7 days. Muffins also freeze very well, so make sure they cool completely before freezing. I suggest wrapping individually in plastic wrap and place your muffins in a sealed container. They should stay fresh for up to 4 months in the freezer.

Defrost in the fridge overnight or at room temperature for an hour or so. To reheat your muffins, you can use the oven, toaster oven, air fryer, or pop them in the microwave until just warmed through! Slice and spread warm muffins with butter for a delicious treat.

Check out these other Keto Muffin Recipes:

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How to Make Keto Muffins with Lemon & Blueberries:

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4.67 from 3 votes

Keto Muffins with Lemon & Blueberries

Ultra moist and fluffy Keto Muffins with Lemon and Blueberries are a great keto-friendly breakfast idea you can make ahead and freeze for those busy mornings! Made from scratch using coconut flour, these muffins are very low carb and hard to resist.

Prep Time12 mins

Cook Time26 mins

Total Time38 mins

Course: Breakfast, lunch, Snack

Cuisine: American

Servings: people

Calories: 124kcal

Author: Kasey Trenum

Ingredients

4 large eggs
2 large egg whites
5½ tbsp butter, melted
¼ cup sour cream
3 oz cream cheese
1 cup besti Monk Fruit Allulose Blend Crystallized Sweetener
2½ tbsp lemon zest
4 tbsp freshly squeezed lemon juice
1½ tsp baking powder
½ tsp salt
½ cup coconut flour + 4 tsp
¾ cup fresh blueberries

Instructions

Preheat oven to 350°F.
Using a mixer or hand mixer, add slightly cooled melted butter, eggs, sour cream, cream cheese, and besti Monk Fruit Allulose Blend Crystallized Sweetener then mix well.
Add 2½ tbsp of lemon zest to your batter along with 4 tbsp of lemon juice. Mix again.
Finally, add coconut flour, salt, and blueberries and mix again until well combined.
Divide batter into 12 muffin tins. (Use parchment paper or greased muffin liners for best results.) If you do not have either of these, make sure to grease your muffin tin well.
Drop a few blueberries on top of the batter in each tin until you've used all your berries. Using a knife, barely swirl the batter to blend in your blueberries. You should still see them on top!
Bake for 20 minutes. Remove and cover with aluminum foil before placing back in the oven for another 3-5 minutes. Test for doneness by inserting a knife or toothpick into the center of one or two muffins. If it comes out clean, they are almost ready!
Place them back in the oven, covered, one last time, and bake for 3-5 more minutes to ensure they firm up properly. If the inside still seems wet, bake 1-2 more minutes.
*My new oven bakes hotter than my last, so you will need to check your muffins often while adjusting cooking time accordingly.

Video

Notes

The carbs from the Monk Fruit Allulose Crystallized sweetener are not included in the carb count as most subtract to calculate net carbs.

Recipe Tips:

Swerve Granular or Lakanto Monkfruit Classic can be used in place of the besti Monk Fruit Allulose Crystallized Sweetener at the same measurement.

If you do not bake your muffins as instructed above, they may come out too moist. Bake for approx 3-5 additional minutes after a knife comes out clean.

When your muffins come out of the oven, they will be delicate, but they will firm up as they cool so be patient.

You can use frozen blueberries but add them in while they are still frozen and bake right away.

*Although these turn out best with coconut flour, you can still use almond flour. You will need to use 4x as much as coconut flour (2 1/3 cups).

Nutrition

Low-Carb Keto Fried Pork Chops Smothered With Gravy

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These Low Carb Keto Fried Pork Chops are a delicious keto-friendly meal that is easy to throw together! Coated with pork rinds instead of flour, these chops come out extra crispy while staying moist and juicy inside. Smothered in a quick homemade gravy sauce, you’ll be licking your plate clean!

Low-Carb Pan-Fried Boneless Pork Chops

This keto pork chop recipe with gravy is a popular one in our house! Coating the chops in seasoned pork rinds gives them a deep flavor with a deliciously crispy crust. Paired with a rich and creamy gravy sauce, you get so many different flavors and textures in one perfect bite.

How To Make Crispy Fried Pork Chops Keto Friendly

This meal can be cooked using ONE pan! How awesome is that? Along with the pork panko, I added some spices to make a “seasoned flour” that kicks up the flavor of the crust. Plus, using the pan drippings from frying your pork chops adds another layer of flavor to your gravy! See my tips for tenderizing and cooking your boneless pork chops below.continue reading…

Cheesy Keto Philly Cheesesteak Casserole

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This Cheesy Keto Philly Cheesesteak Casserole is everything you want from a Philly cheesesteak sandwich but without all the carbs! Thinly shaved rib eye with sauteed onions and peppers, topped with melted provolone cheese layered and baked. An easy and healthy low carb, one-pot dinner everyone will love!

Keto Philly Cheesesteak Casserole

This quick and easy casserole is so delicious! I might even go as far as saying it is the BEST cheesesteak casserole recipe out there. All the authentic flavors of a Philly cheesesteak without the bun (and carbs)! I cooked everything in a cast-iron skillet, so it is the perfect one-pan skillet dinner when you want to have minimal cleanup! This recipe is keto-friendly and simple to throw together, making it ideal for meal prepping and freezing!

Have you tried my Low Carb Chicken Philly Cheesesteak {Keto Friendly} yet?

How To Make Keto Philly Cheesesteak Casserole

Step1: Heat oil in a cast-iron skillet over medium heat. (I use this 10 1/2″ skillet for this recipe.) Sear seasoned steak in two batches and set meat aside. Crowding your skillet will not allow the meat to brown well!

Step 2: Add butter to the skillet and throw in your green bell peppers, red peppers, onions, garlic, and mushrooms. (Feel free to leave a veggie out if you prefer.) Saute until the veggies are soft. Add beef broth, Braggs Aminos, Worcestershire sauce, and salt/pepper. Cover with lid and simmer for two minutes.Step 3: Add seared beef back to the pan and cook over medium heat for two more minutes. Add provolone cheese slices to the top of the steak and veggies covering as much as possible!

Step 4: Place the skillet or oven-proof pan in the oven under the broiler for 1-3 minutes or until the cheese begins to bubble and brown. Watch it closely, so it doesn’t burn! Serve hot!

Is This Philly Cheesesteak Ground Beef Casserole Recipe Keto & Low Carb?

Yes. No hoagie rolls here! This recipe is very keto-friendly and has minimal carbs. If you prefer to lessen the carbs, you can remove the bell peppers from this recipe or use less. (Half a bell pepper has 3 net grams of carbs.) If you still want a Philly Cheesesteak sandwich, a chaffle is a fantastic low carb alternative for a bun.

What Is The Best Meat For A Philly Cheesesteak?

A traditional “Philly Cheesesteak” is made with thinly sliced ribeye. Now, ribeye steaks are a bit pricey but for a good reason. The meat is quality! It has a good amount of fat and will give you a tender, juicy, and delicious steak casserole.

If you are on a budget, you can use skirt steak or sirloin steak instead! Just make sure it is THINLY SLICED. If you can’t do this properly, ask the butcher to shave your meat for you. They have the tools to do this, and I’m sure would be more than happy to do it for you.

Another meat option is to use ground beef! The flavors will still be there, and the result would still be tender and juicy. Plus, it is cost-efficient.

Tip: Ask the butcher at the grocery store to shave the ribeye for you.

How To Make This Philly Cheesesteak Skillet Ahead of Time

Follow all the steps above before you add your cheese. Then place the entire, covered, skillet in the fridge until you are ready. Warm up the steak and veggies on the stove and continue with step 3 above, add your provolone cheese and broil.

How to Store Your Casserole

Store your casserole in the skillet itself covered and keep in the fridge until your ready to reheat. You can also add the mixture to a casserole dish (see below).

Don’t have a cast-iron skillet?

If you don’t have a cast-iron skillet, you can use a regular oven-safe skillet to do the same job. Another option is to prepare the veggies and steak, as stated above. Then transfer everything to a small casserole dish (similar in size to a skillet) and layer with your provolone. Cover and refrigerate or freeze until your ready to reheat. Be careful about reheating since you do not want to overcook your steak!

Tip: Cast iron skillets are very affordable and last forever! A few that I have were my grandmothers and over 50 years old. A cast-iron skillet is a worthwhile investment and less than $20.

Can I Freeze My Casserole?

Yes. You will just need to place the cooked steak and veggies in a freezer-safe casserole dish and seal it with a lid or plastic wrap/foil. Try to find a baking dish about the size of your skillet.

Low Carb Philly Cheesesteak Casserole Variations

I do want to mention since residents from Philadelphia can get touchy about their cheesesteaks, that an authentic Philly Cheesesteak does NOT have mushrooms or peppers. Take a visit to a few of the popular cheesesteak restaurants in the area, like Pat’s or Geno’s, and all you’ll see if steak, onions, and cheese. That’s it.

So if you prefer to make it more “authentic,” you can leave the rest out. What cheese is best? Provolone vs. cheese whiz is an ongoing debate, but since cheese whiz is not keto-friendly, provolone it is!

Use sirloin, flank steak, or even ground beef
Omit the peppers or mushrooms
Use a different cheese that is keto-friendly
Add more spices like onion or garlic powder
Fresh herbs will add a brightness to your casserole
Add cream cheese to make a creamier casserole

Low Carb/Keto Sides To Serve With Your Casserole

Cauliflower rice
Mashed Cauliflower
Garden Salad
Asparagus
Low Carb Keto Cauliflower Recipes
Other keto-friendly side dishes

Other Keto Casserole Recipes: