Keto Waffles with Quest Protein Powder

I originally bought my Quest protein powder for the occasional shake or two! I ordered the Cinnamon Crunch flavor😋

I have tried a few recipes attempting to make it into a waffle without success until now!!

This recipe only made 3 large ones in my belgian square wafflemaker.

Its important to have it rest as its called for, so do not skip that step!

Keto Waffles with Quest Protein Powder

4 eggs

3/4 cup water

3 Tbsp butter, melted

1/3 cup coconut flour (I like Bobs Red Mill)

1/4 cup Quest Protein powder (I used cinnamon crunch this time)

2 1/2 tsp baking powder

1/8 tsp stevia or 4 pkts stevia

Blend all ingredients in a blender. Let sit 5 minutes to thicken.

Make according to your waffleirons instructions. Leave in a tiny bit past the steam stopping for crisping up.



Keto Chicken Enchilada Casserole

I very much prefer chicken enchiladas over beef! I also prefer red sauce over white so here we go!

You are probably thinking, ok, so how are tortillas keto. I make them with cheese!

Remember my post here about the cheese roll ups? Well go check it out so you will learn how to make the cheese “tortillas”.

I used leftover chicken from a whole chicken I made in the crockpot. Shredded it and used it for my meat layers.

Here is the recipe for it all and how I put it together!


4 cups chicken, cooked and shredded

5 cups shredded cheese, divided

1 small can green chiles; drained


1 can tomato paste (10oz)

3 Tbsp MCT oil or melted coconut oil

1/2 tsp glucomannon

2 Tbsp chili powder

1 tsp oregano, dried

1 tsp cumin, ground

1/2 tsp salt

2 cups chicken broth, warmed

Mix up all sauce ingredients in a blender. Start making your cheese “tortillas”. You will need 8 to 9 depending on the circumference of the ones you make. I tried to keep mine around 6 inches in diameter. I used around 4 cups of shredded cheese to do this. Let them cool flat.

Now get an 8×8 pan, glass preferred, grease it lightly. Spread 2 tbsp of sauce thinly on the bottom. Put your chicken, half of the sauce, and your green chiles in a medium bowl. Mix well.

Now you will layer in the pan in this order…… chicken mixture, shredded cheese (1/4 cup), cheese tortilla. Repeat 3 times ending with a cheese tortilla. Now pour the other half of the sauce over it all and top off with the remaining shredded cheese. You may add extra if you want so the top is covered.

Bake at 350° for 28 minutes. You may put under the broiler to brown the top if desired! Leftovers taste wonderful!!

I like to eat mine with a salsa and sour cream with a small salad on the side!

This can also be made with beef!

Keto Sausage Breakfast Bars

I needed something quick and portable for school mornings. So I came up with this casserole! It holds together well, so I called it a bar😊

You can make these ahead and warm up through the week! They are so tasty!

Grain free, gluten free, it fits in anyone’s breakfast, keto or not!

You will start by browning up 1 lb of breakfast sausage. Drain if necessary but leave a little of the grease.

Now get a medium mixing bowl. I use my favorite glass 4 cup measuring pitcher.

Add 1/3 cup coconut flour.

Put 4 1/2 Tbsp butter in 9×13 pan and put in oven. Preheat to 375F.

Add baking powder, salt and sour cream.

Whisk well!

Now add the melted butter from the oven!

Pour in melted butter.

Mix well then add in 1 cup shredded cheese, all of the browned & crumbled sausage and 1/3 cup heavy cream.

Now spread into your 9×13″ pan evenly.

And bake for 20 minutes. Top with remaining 1 cup of shredded cheese and bake for additional 5 minutes.

It makes approx 12 pieces at 1g net carb each!

Keto Sausage Breakfast Bars

1 lb breakfast sausage browned and drained (can use mild or hot)

4 1/2 tbsp melted butter

1/3 cup coconut flour

2 tbsp full fat sour cream

5 eggs

1/4 tsp salt

1/2 tsp baking powder

2 cups shredded monterrey jack cheese

1/3 c heavy whipping cream


Preheat oven to 375 and grease a 9 X 13 casserole dish. Melt butter in pan while preheating to save time.

Whisk all together except for butter.

After combined, THEN add in melted butter.

Stir in drained browned sausage and 1 cup shredded cheese.

Stir until combined then pour batter in the greased casserole dish. Spread evenly.

Bake for 20 minutes until it starts to brown a little around the edges.

Add remaining 1 cup of cheese on top. Bake 5 more minutes to finish!

Will keep easily in the fridge up to 5 days!

Keto French Toast Sticks

It was before I made the choice to eat healthy when I would visit my fave fast food drive thru to get my breakfast of French Toast sticks. I would get an extra syrup cup, and never thought twice about the ingredients!

That was 8 yrs ago before my daughter was born and I became conscience of my eating habits! I have since gone gluten free and most recently keto! I still have my two children to feed so I have to recreate favorites to make them healthier! So here you have my version of French Toast sticks! They were a big hit with the kids, and I plan on making extra and freezing for the busy school mornings ahead!

The first step in making these uber yummy sticks is to have your fave loaf of bread! You can purchase a loaf of keto bread, or follow my recipe to make your own! Here is my quick and easy recipe to make a tasty loaf of your own!

So now that you have your bread of choice ready, take out 3 slices and lets get started!

Cut each slice vertically into 3 pieces like this!

Set aside while you prepare the egg dip!

You will need a semi shallow bowl and add 2 large eggs and 1/4 cup heavy cream(or canned coconut milk).

Then add 1 tsp ground cinnamon and 1 tsp vanilla extract.

Whisk it all well until it looks like this! You want to make sure it is well whisked as you don’t want stringy egg whites cooked to your sticks!

Now its time to heat up your pan. Get it nice and hot and add 1 Tbsp coconut oil or butter. I prefer coconut oil as it gives it a fried doughnut taste😋!

Get your batter bowl close to the pan and dip each side into the egg wash. Gently place on the pan after you let the excess drip off.

Don’t crowd too many on as you want to have room to flip them!

Give it a few minutes and then flip to the other side. You want them golden brown like this.

Since my slices were thicker, I also put them on their sides to crisp up the edges. If your bread is thinner you won’t have to worry about this step.

Next add 1/4 cup Lakanto monkfruit sweetener (or preferred granulated sweetener) and 1 Tbsp cinnamon to a small bowl. Whisk well.

As the french toast sticks are done, brush them with softened, or melted butter.

Then dip each one in the cinnamon/sweetener bowl.

They are ready to either place on a cookie sheet and freeze for quick breakfasts, or to eat immediately!

I poured out some of Lakantos Sugar Free maple syrup to dip mine in. The kids used real maple syrup for theirs!

They are dense and filling! I absolutely loved these! The dipping is fun too!

This recipe makes 2 servings at approx. 5 net carbs per serving!

Keto French Toast Sticks

3 slices of your favorite bread

2 large eggs

1/4 cup heavy cream or coconut milk

1 tsp ground cinnamon

1 tsp vanilla extract

Butter or coconut oil for cooking

1 Tbsp ground cinnamon

1/4 cup keto granulated sweetener

(Optional)Extra butter for brushing onto sticks before dipping in cinnamon/sweetener

  1. Cut bread into sticks.
  2. Whisk eggs, cream(or coconut milk), vanilla and cinnamon.
  3. Soak bread into egg mixture.
  4. Heat skillet to medium high, melt butter or coconut oil briefly(be careful not to brown or smoke oil)
  5. Pan fry french toast sticks until golden on each side.
  6. Mix cinnamon and sweetener. Brush sticks with softened butter or coconut oil. Dip french toast sticks in mix.
  7. Serve with
    sugar free syrup to dip into.

Keto Mexi Casserole

I am an 80s kid and Bisquik was a staple in my Moms kitchen! You could make so many different recipes with it!!

One recipe in particular I remember was this mexican casserole. I of course ketofied it, but it has the same flavor and the fat head dough crust reminds me of the bisquik bottom!

Lets make this!!

First you will need your ingredients for the dough bottom. It is my nut free version of the almond flour cousin. Coconut flour uses less and helps to give that crumbly crust that soaks up juices!!

Now while you have the crust in the oven start browning your meat. I am using 1 lb. Ground pork, but any ground meat would work! Add in 1 Tbsp taco seasoning, plus salt n pepper.

Now you need to mix up the creamy layer!

After its cooled cut in and eat!!! I love mine topped with salsa, dollop of sour cream and black olives!😋

To make the crust:

4 cups shredded mozzarella
4 oz cream cheese, cubed
1 cup coconut flour
4 eggs

Bake at 425F for 12min in a greased 9×13 pan. Glass is best!

Meat layer:
1 lb ground pork, browned
1 tbsp taco seasoning
Creamy layer:

In a medium bowl mix….
1/2 c sour cream
1/2 c mayonnaise
1 tsp garlic powder
1 cup shredded cheese (cheddar/ Colby Jack)

Layer on top of crust once out of the oven: browned meat, tomatoes, cream mixture, additional 1/2 cup shredded cheddar

Now Bake entire casserole at 350F for 30min

After baked, take out of oven and cool down 10 min before serving!