Meals to Break a Fast

I created this category due to the rise in intermittent fasting. If you are living low-carb AND intermittent fasting, you could get away with a meal that came in under 15g carbs. I try and keep most recipes under 9g carbs per serving, but in this case, a person can totally get away with a little more. To sum up, the recipes in this category all fall between 10-15g carbs per serving. This is still very low, so keep pushing – you are doing great!

Meatball Subs (Low Carb)

18g carbs per serving may seem hefty for this sub, but not all my readers are doing keto or VERY low carb. Many may just need creative ways to make their delicious meals gluten/grain-free – or as low-carb as possible. Some (like me) only eat one meal a day (OMAD) and an 18g carb meal may fit well with their daily macros. These Meatball Subs use my Soft Keto Hot Dog Roll recipe (which makes 3 rolls) and its the almond flour present in those rolls that contribute so much to the carb count. Yup, that’s right: while we love the idea that almond flour is such a great alternative, nut flours do contain carbs and boy, do they add up! The sauce featured here is fantastic though and very low in carbs if enjoyed over something else like courgetti, but its not what I wanted to showcase in this post. Whichever way you are choosing your low carb lifestyle, I hope this post inspires you!
 

– – – – – – PER SERVING – – – – – –
Carbs 18g | Fat 80g | Protein 58g
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Slow-cooked Lamb Shanks (Keto)

Its not quite spring yet (despite what the blooming beautiful daffodils say), so here is a lovely idea to slow cook on a lazy Sunday. I served our lamb shanks over Creamy Cauliflower Mash, but I have not included the mash in the macros as you may have your own yummy side dish to mop up the lovely herby tomato sauce. (PS – here is a Cheesy Celeriac Mash you might also like). While two shanks could feed 4 people, I couldn’t possibly share my lamb with anyone, so this recipe is based on serving two. If 11g carbs per serving (which includes the sauce) seems a little hefty to you, simply stretch this recipe to serve 4 and halve the macros accordingly, OR… tuck into your shank and use the sauce a bit more sparingly. It freezes well.
 

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 42g | Protein 60g
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Soft Keto Hot Dog Rolls

My Soft Dinner Rolls recipe took a long to get right, but I got the perfect texture in the end. Here, I simply played around using a hot dog shape and the results are simply beautiful. Please follow the recipe exactly as indicated. I know these ingredients are pricey and I want you to achieve success first time round. Be sure to also check out the Soft Hamburger Bun recipe. Enjoy!
 

– – – – – – PER SERVING – – – – – –
Carbs 12g | Fat 38g | Protein 15g
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Low carb Beefy Cheese Burgers

OK, I realise 17g carbs in one mealtime is is not ideal on keto, but for those who are simply shaving carbs off their meals, these are the ultimate low carb burgers for special occasions. I used the Soft Burger Buns recipe, and made a quick sauce using Homemade Mayonnaise and Homemade Fresh Tomato Ketchup. Have all those things ready before you start your fry-up as the time indicated doesn’t include making the buns or the condiments. If the bun seems too heavy for you, just enjoy the patty with cheese and sauce and go bun-less! Enjoy!
 

– – – – – – PER SERVING – – – – – –
Carbs 17g | Fat 95g | Protein 54g
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Chicken and Veg with Balsamic Drizzle (Keto)

Chicken and Veg with Balsamic Drizzle

The great flavour of this chicken and veg dish is enhanced further by the addition of fresh basil and roasted vegetables. I especially love the balsamic mustard reduction which is drizzled over at the end – it brings a sharpness that shapes the whole dish (and a key flavour to the end-result). The whole lot takes only 35 minutes to cook, but this means getting some things going at the same time: I have outlined an efficient order in the method below. Remember, always preheat your oven and prep all your components before you even start cooking – its good practice for any cook. As amazing as this dish is, you may want to save it for a day after intermittent fasting because it still calculates at 12g carbs per serving. Be sure to see all the Poultry dishes on the site.
 

– – – – – – PER SERVING – – – – – –
Carbs 12g | Fat 39g | Protein 53g
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Low carb Thai Green Chicken Curry

Low carb Thai Green Curry Chicken
Low carb Thai Green Curry Chicken

Two simple ingredients (Thai Green Curry Paste and coconut milk) makes for a fantastic dish. This low carb Thai green chicken curry uses only chicken and baby chestnut mushrooms and is served over the fabulous konjac (shirataki) ‘rice‘. I use the Eat Water range here in the UK, which is available online or at Holland & Barrett (who often have penny-sales). Enjoy this lovely, quick curry with freshly chopped coriander sprinkled over..
 

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 44g | Protein 42g
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Spicy Low-carb Cottage Pie

Keto Low carb Cottage Pie
Keto Low carb Cottage Pie

When I was young, Cottage Pie was one of the first things I learnt to make. Its dead-easy and the humble flavours make it such a hearty, welcome dinner – you simply can’t go wrong. I added cayenne pepper into the beef to give it some kick, but that is entirely optional (especially if you are cooking for the kids). Top your cooked mince with creamy cauliflower mash and cover the lot in grated cheese before popping in the oven to melt and gratin. Lush! A perfect, guilt-free low-carb cottage pie. Step-by-step pics to help you along…
 

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 34g | Protein 36g
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Ronald’s Lamb & Tomato Stew

Low Carb Lamb Stew
Low Carb Lamb Stew

Today is Valentine’s Day. It would also have been my dad’s 70th birthday. I was 18 years old when it happened. We never figured out what killed him – he had the doctors, specialists and pathologists scratching their heads while he was in ICU and my brother and I didn’t have Google back in 1997 to perform our own Dr Google diagnosis to try and challenge them. A bizarre, unidentifiable bacteria attacked his lungs and he was dead within weeks of getting a blocked nose. We all thought it was a bad case of the flu: it wasn’t. He had made a recent business trip to central Africa, but nothing identifiable came up on the pathology results after a battery of tests. It was – and still is – a medical mystery…

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Low-carb Chicken, Lemon and Oregano Bake

Low carb Chicken Oregano Bake
Low carb Chicken Oregano Bake

I LOVE fresh oregano, but struggle to find it here in the UK. When I spot it in the Trose, I grab a packet and make this dish! Its key to the overall flavour. If you have the same struggle I do, I advise you wait until fresh oregano can be sourced, as dried oregano may alter the flavour I worked so hard to perfect. The other predominant element is the lemony flavour throughout the dish. Its a fresh and essential part of the dish. The tomatoes and roasted red onions bring a sweetness in every mouthful, and the whole lot bakes in a pre-cooked (non-cauliflower-tasting) cauliflower rice. A fantastic dish to break a fast or to enjoy at dinner if your macros allow for 12g carbs in one sitting. Its a rich and tasty dinner, and all the flavours just work. Step-by-step pics to help you along…
 

– – – – – – PER SERVING – – – – – –
Carbs 12g | Fat 28g | Protein 34g
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Low-carb Cabbage and Mince Rolls

Keto Cabbage Mince Rolls
Keto Cabbage Mince Rolls

Get a little creative with ground beef and savoy cabbage and spend some time making these attractive little parcels. I used the full yield of the Roasted Tomato Sauce recipe for this dish, so be sure to have that prepped and ready before beginning. (You could, alternatively use 500g / 18oz of passata, but I want to encourage you to make your own sauces so you know exactly what has gone into them.) One serving = 2 parcels (as pictured) so this recipe will happily feed a family of 4.
 

– – – – – – PER SERVING – – – – – –
Carbs 15g | Fat 43g | Protein 35g
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Low carb Sausage and Cabbage Soup

Low Carb Sausage and Cabbage Soup

You wouldn’t think that such simple ingredients could create a soup that would pack such a punch like this one can – and its all thanks to the Poles who brought us delicious Kielbasa (a smoked sausage found in the deli meat aisle; for my South African readers, these are what we have come to know and love as ‘Russians’.)

This recipe is a great example of what we refer to as Dirty Keto: it’s a low-carb soup (only 10g carbs per hearty bowl), but the small amount of wheat and soy found in the sausages are considered highly frowned upon with the keto police. And they are correct: wheat is inflammatory and the Kielbasa itself is a processed meat. However, if you are flexible to give this a go on your low-carb journey, you will love the homely, hearty flavours. Do make the effort to source smoked paprika, as it adds the additional necessary flavour punch. If its not substantial enough as a main meal, serve this low-carb and cabbage soup with a slice or two of my Quick Chia Keto Bread. THIS RECIPE IS ACCOMPANIED WITH A VIDEO. (Scroll down to see it, and be sure to watch the blooper reel Funnyman slips in at the end!)
 

– – – – – – PER SERVING – – – – – –
Carbs 10g | Fat 25g | Protein 14g
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Pork Shank with Mustard Keto Gravy (Keto)

Pork Shank with Keto Mustard Gravy
Pork Shank with Keto Mustard Gravy

This recipe uses a beautiful, fresh (not cured) shank which you can get from your local butcher. (Be sure to ask him to score the fat for you.) I slow-cooked it in a casserole (covered with a well-fitting lid) in the oven, along with onions, garlic and stock. Afterwards, I made a gravy from the cooked down onions and juices, and cranked the heat up in the oven to puff that skin up for that all-glorious crackling. A 1kg /2.2lb / 35oz shank will sufficiently feed 4 people and should be enjoyed with my Keto Creamy Cauliflower Mash, so that the accompanying mustard gravy – which really makes the dish sing – can be mopped up. Be sure to check out the Side Dishes option on the site and choose your favourite one to enjoy alongside it. The 11g carbs per serving includes only the pork and gravy on this recipe, so while this may seem quite hefty to you, why not save this Sunday roast to break your fast if you are intermittent fasting.
 

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 52g | Protein 42g
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Low-carb Peri-Peri Chicken Livers

Low carb Peri Peri Chicken Livers
Low carb Peri Peri Chicken Livers

Aaah, chicken livers… you either love ‘em or hate ‘em. I must admit though, I dated two blokes in my life that wouldn’t touch them – until they tried mine. I don’t want to blow smoke up my own ass, but the one was completely converted, and I am married to the other one who puts in formal requests for me to make this dish. I think it’s the texture of the livers that bother people, so I get them browned first, then remove them from the pan, only to add them later after the sauce has thickened and reduced so they can gently cook through. This prevents them over-cooking and ‘crumbling’. They are also a fantastic source of iron.

For those that love Nando’s® (er, who doesn’t?), they sell a killer hot sauce which is my go-to for this recipe (#DirtyKeto) and is available at most supermarkets in the UK. Add a dollop of sour cream, garnish with parsley and tuck into your bowl with a spoon – nothing else needed. If you are cooking for more people, double up the recipe using the plugin feature and increase your cooking time to reduce the sauce. In fact, I suggest you make a double batch anyway because its simply glorious the next day after all those flavours settle in and get to know each other. At 12g carbs per serving, you may want to tuck into this after a fast or save it as a weekend treat.
 

– – – – – – PER SERVING – – – – – –
Carbs 12g | Fat 33g | Protein 24g
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Coconut Flour Wraps (Egg-free)

Coconut Flour Wraps

The process of making these delicious coconut flour wraps may seem a little daunting, but once you get the hang of it you will smash them out with ease as often as you need. This recipe will yield 5 wraps and the macros are calculated per wrap, excluding any fillings. Happy wrapping!
 

– – – – – – PER SERVING – – – – – –
Carbs 9.5g | Fat 11g | Protein 3.6g
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Cauliflower-crust Pizza with Pepperoni

Keto Cauliflower Base Pizza
Keto Cauliflower Base Pizza

I know I am coming late to the concept of a cauliflower-crust pizza, but its because I wanted to try it myself and develop a recipe that I know is tasty and that works! Follow my version below and your gut will thank you: it’s not only high in fibre, but with the addition of tasty, low carb toppings, you could fool yourself and your family that you are having The Real Thing. (1 pizza = 2 servings, and it comes in at 11g carbs per serving (including toppings). If you aren’t convinced, do try out my Fathead Pizza Base, which is just as delicious!
 

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 38g | Protein 26g
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