Light meals & Appetisers

Smaller meals when you just aren’t that hungry, the recipes listed on this section are for those with a smaller appetites, or when you need quick lunch ideas. Some are also great options to serve as tapas or even an appetiser at your next dinner party…

Cinnamon French Toast (Keto)

Breakfast in 10 minutes? Yes please! Deliciously thick, chunky and very satisyfing French Toast slices made using a cinnamon version of my soft microwave bread. Because its soaked in egg after cooking, I sliced three thicker slices instead of four). The macros are calculated per slice and I have excluded any toppings, as I assume some people prefer a savoury French Toast (like I do!) If you choose this option, simply omit the cinnamon from the recipe. You will need to invest in an inexpensive, small, square microwave-friendly Tupperware for this recipe. Mine was approx. 11 x 11cm / 4.3 x 4.3-in, but its important that it’s deep as the mixture rises and you don’t want it to cook over. I sourced a suitable alternative for you on Amazon, which is deeper than you might need, but will do the job just perfectly. For those doing Dirty Keto, I discovered an amazing sugar-free syrup, which tastes and behaves exactly like the real thing! I have not included them in the macros below (even though they come in very low in carbs), but I encourage you to check it out. It’s called Sukrin Golden Syrup, High Fiber Sugar Alternative and I will be playing around with it a lot more in the future.

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Soft White Bread Slices (Keto; Paleo)

My Quick Chia Bread is the most visited recipe on the site, and understandably so: its quick, delicious and so easy to make. While THIS recipe is very similar to that one in its method, there are many differences in the ingredients used – and I think I found my new favourite! Bonus? This recipe makes 4 slices of bread: how perfect.. now you can actually take an egg-mayo or chicken-mayo sandwich to work with you! These bread slices take less than 5 minutes to make and has no ‘eggy’ flavour which is a common issue with keto breads. The macros are calculated per slice, but I realise you will want to make a sandwich from this lovely soft bread, so just double them up if you do. Important note: You will need to invest in an inexpensive, small, square microwave-friendly Tupperware for this recipe. Mine was approx. 11 x 11cm / 4.3 x 4.3-in, but its important that it’s deep as the mixture rises and you don’t want it to cook over. I sourced a suitable alternative for you on Amazon, which is deeper than you might need, but will do the job just perfectly. PS – All the ingredients are essential, do not skip any of them and please avoid using substitutes. I have done all the trial and development for you (and binned my fair share of duds). Also, we all know that these ingredients can be pricey so I want you to succeed first time xxx

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Tomato, Mozzarella & Basil Frittata (Keto)

This is an easy, foolproof and super-delicious frittata that you can whip up at breakfast for house guests or tea-time pop-ins. The stars of the show are the sweet cherry tomatoes in every bite (be sure to find organic if possible). Its a fairly small end-result, so I will assume you will slice these into 4 pieces, and not 8 like pizza – and this was how the macros were calculated. Now is also a good opportunity to pass on a little ‘cheffy’ knowledge in case you didn’t already know: Neither tomatoes nor fresh basil should ever be stored in the fridge. Now you know :)

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Asparagus & Four-Cheese Quiche (Keto)

Deliciously rich and packed with flavour, this quiche is an excellent option for a light lunch or dinner if served with a lovely green salad alongside. I couldn’t have packed more rich cheese into it if I wanted to, and I know you will love it! Top tip: Don’t leave the asparagus whole like I did in the pic, cut them into smaller batons to make sure every slice gets a bit of the good stuff. Failing to do so will make slicing the quiche a little tricky. I would also advise that you allow the quiche to cool completely before slicing and serving. Its delicious warm but like any quiche, it cuts better when cooled (you can always heat the slices afterwards if you like your quiche warm). If you choose to make a ‘crustless’ quiche, leave out the entire almond flour base and simply cook the rest of the recipe in a greased, lined tart dish as the recipe indicates. Out of interest, I calculated those macros if you chose to do that and each slice of a crustless version comes in at 1.3g carbs; 24g fat; 8.8g protein. However, the base adds a lovely texture so its up to you. Now you know..

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Easy Keto Mug Bread

I often make this recipe in a small, square, microwave-friendly Tupperware, but I realise my readers may not have the same size I do, and its kinda essential. So.. to simplify things, here is a version (I call it easy keto mug bread) created in ramekins (as I assume every home has a few kicking about. If not, use microwave-friendly coffee mugs). This recipe make two ‘breads’ that are then sliced in half, yielding 4 thick slices in total (as pictured) – and I have calculated the macros per mug ‘bread’ / 2 slices. I hope by now you have invested in an inexpensive set of measuring spoons, and remember that they should be level when measuring – not heaped. I added a little sweetener to achieve that sweet ‘bread’ flavour and you would be happy to know that this bread has no ‘eggy’ flavour. I used mustard powder which masks this very well – and no, the bread doesn’t taste at all like mustard! :) If you aren’t up for having two fat slices from your mug bread, slice each one into 3 thinner slices (yielding 6 slices), then wrap in clingfilm and keep in the fridge for no longer than 3 days. To eat, pop into the microwave for a few seconds and top with whatever your heart desires (my favourite is butter and Bovril!). One last TOP TIP before I bore you, make sure your dry ingredients are mixed very well. Then, when adding the egg mix, again ensure it is thoroughly combined. Failing to do so and you may end up with giant holes. Enjoy!

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Chicken Mozzarella Salad with Fennel & Lemon (Keto)

Many readers are looking for packed lunch options. I apologise I don’t have too many of those: I work from home most days, so I am normally nibbling at the dishes I shoot for clients (or indeed for this blog). But, I have heard you! Here, I have breathed a little life into the standard ‘chicken salad’, making it exciting and packed with interesting flavours. I suggest using up leftover grilled chicken for this recipe (or even store-bought cooked chicken pieces will work great) and have offered a few handy tips on how to take to work and quickly assemble in seconds when lunchtime comes around. Enjoy!

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Soft Keto Dinner Rolls

I have developed many bread recipes over my journey, but these little guys are The Bomb! They are also my current new favourite! They are soft, stable, full of flavour, and the recipe could not be simpler (if you use the right ingredients – see the step-by-step pics below). As a lunch or snack option, Funnyman halves one and melts cheese over the two halves with a little pesto (or a slice of tomato) and simply adds a pinch of Sea Salt Flakes or cracked Pink Himalayan Salt… Or….. my personal preference, serve it up as a side dish to mop up all the sauce from the rich, moist dishes you are creating. YUM! They store well in the fridge (wrapped or sealed) for a few days – and can then be simply unwrapped and popped in the microwave for a few seconds to ‘bring back to life’. The macros are shown as one soft dinner roll = one serving.

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Fried Squid with Coriander & Chili (Keto; Paleo)

A fresh, light tapas or appetiser for two people, I pimped my coconut-dusted, fried squid to make this satisfying dish. The macros were calculated that this recipe would serve two as a light meal, but you can use the handy plug-in below to increase the amount of ingredients and have this as a main with a lovely salad on the side (just be sure to manually adjust the macros accordingly)..

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Pesto-stuffed Squid Tubes (Keto)

I posted an amazing Stuffed Squid tubes recipe a little while ago (it’s a fantastic recipe and I encourage you to try it). But, as a variation here, I used some of my Keto Basil Pesto and I combined it with cream cheese and finely chopped sun-dried tomatoes for the stuffing: TOO delicious! I often refer to my pesto, but it deserves the punt: its SO fresh, clean and full of flavour. Enjoy this dish as an appetiser between two people (as macros are calculated), or use the plug-in below to increase the yield to serve more.

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Broccoli and Bacon Cheese Bakes (Keto)

I posted a recipe of Cream-baked Broccoli a little while ago (it’s a lush recipe: rich, filling and full-flavoured, please try it). However, I wanted to take the concept up a notch and add crispy bacon and Cheddar. Can we all take a moment to high-five the keto way-of-life: what other “diets” can encourage adding bacon and cheese?… Anyway, I created this recipe in 4 individual little stoneware pots (because its SO cute) but you can make this same recipe in an appropriately-sized dish if you choose to – as long as the end-result serves 4 people in even-sized portions as that is how the macros were calculated..

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Coconut-dusted Fried Squid (Keto; Paleo)

Who doesn’t love fried calamari? I used the easily-available squid tubes (available frozen in most supermarkets) to create lovely, full-flavoured fried squid. Tossed lightly in coconut flour, you get all the deliciousness without the gluten, carbs or guilt. This is a lovely, light appetiser for two and this was how the macros were calculated. If you choose to have this as a main meal, or wish to scale up to serve more, use the handy plug-in on the recipe below to help you along (if you choose to do this, please cook the squid in batches to avoid over-crowding the pan).

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Stuffed Squid (Keto)

I love squid! Grilled, crumbed, fried, stuffed.. if it’s on a menu, its in my mouth! Remember, I grew up in South Africa, so we pretty much had excellently-prepared calamari at ANY restaurant 365 days a year. I live in the UK now, so I sadly have to settle on what we all have access to: frozen squid tubes at Tesco. I know, I know… it’s not ideal, they are smaller and not what I am accustomed to, but THIS recipe is fantastic and will make a lovely tapas / appetiser for two (and that is how the macros were calculated). If you choose to enjoy this recipe by yourself (or if you choose to increase the recipe amounts to serve more), simply use the plug-in below and adjust your macros accordingly. Enjoy…

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Chicken Liver Parfait (Keto)

Keto Chicken Liver Parfait
Keto Chicken Liver Parfait

While liver PATE is lovely, liver PARFAIT is different and something truly special. A pate is simply blitzed cooked ingredients, but a parfait includes butter and eggs in a raw, tempered mixture which is blitzed and passed through a fine mesh sieve to achieve a smooth and creamy (dreamy) mixture before baking at a low temperature, Baine-Marie-style. Believe me, it’s well worth the extra love and effort! This recipe fills 4 ramekins, and I calculated the macros that each ramekin can be shared and enjoyed between two people. If you aren’t hosting a dinner-party-for-eight, simply freeze the remaining ramekins like I did. I spread this creamy parfait on my Keto Chia Seed Crackers* (as pictured).

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Chia & Mixed Seed Crackers (Keto)

Keto Chia Seed Crackers
Keto Chia Seed Crackers

These fantastically crispy, mixed seed crackers can be used to scoop up your favourite dip or salsa. Follow the recipe below to yield 10 even-sized slices, because at only 2.4g carbs per serving (one serving = 2 large crackers), you can now do so completely guilt-free! Don’t omit the salt (as I did in my first trial) because its a necessary addition. Be sure to also cook both sides to achieve maximum crunch and colour. A batch of these lasted several days in a sealed Tupperware and I happily spread my Keto Chicken Liver Parfait on them.

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