There is a reason we call it comfort food. Whether it’s hot pancakes, a savory meatloaf, or warm apple pie, this type of food triggers feelings of cozy goodness that can’t be matched.
One small problem— typically loaded with carbs, fat, and calories, comfort foods can quickly be reduced to an occasional treat rather than a diet staple, especially when you’re following a Keto diet or low-carb lifestyle; however, with a few changes to the ingredients, your comfort foods can fall right in line with your eating plan. Finally, cozy without the guilt!
Yields: six 4-inch pancakes
– 1 cup almond meal
– 2 eggs
– 1/4 cup water (for puffier pancakes, you can use sparkling water)
– 2 TBSP oil
– 1/4 tsp salt
– 1 TBSP sweetener
Mix ingredients together and scoop batter into a nonstick pan. Flip the pancakes when the underside is brown— they will not “bubble” on the top like regular pancakes.
Suggested toppings: pecans, walnuts, Palmer’s Sugar Free Fruit Preserves, sugar-free syrup.
Nutrition information per pancake: Calories: 178, Fat: 16g, Carbs: 1g, Fiber: 2g, Protein: 6g, Sugar: 1g.
Yields: 1 serving
– 1 egg white
– 1 whole egg
– 1 fresh diced basil leaf
– 1 TBSP water
– 1 TBSP diced red onion
– 1 cup spinach
– 1/4 cup diced tomato
– 2 TBSP crumbled feta cheese
– nonstick cooking spray
– salt and black pepper, to taste
Place spinach and red onion in a small frying pan sprayed with cooking spray. Cook until spinach is just wilted.
In a medium bowl, mix egg white, egg, water, basil, salt and pepper. Pour mixture into a medium size frying pan sprayed with cooking spray, and cook on low heat. Move the pan in a circle to spread the egg mixture around.
When the bottom side is cooked, add tomato, feta and the spinach mixture. Cook thoroughly and fold over.
Nutrition information per serving: Calories: 196, Fat: 8g, Carbs: 19g, Fiber: 5g, Net Carbs: 14g, Protein: 17g
Slow cooker creamy chicken
Yield: 6 servings, serving size: 2/3 cup
– 1-1/2 lbs boneless, skinless chicken breasts
– 1/2 cup water
– 8 oz reduced-fat cream cheese
– 12 oz package frozen broccoli
– 10.75 oz can fat-free cream of chicken soup
– 1 packet Italian dressing, dry mix
Place chicken in the bottom of slow cooker. Combine packet of Italian dressing and water and pour over chicken.
Cook on low for 8 hours, or high for 4 hours. Remove chicken from slow cooker and shred, leaving the liquid stock in the slow cooker.
Combine soup and cream cheese together and pour into the slow cooker to mix with the chicken stock. Stir broccoli into the slow cooker mixture. Add chicken to the slow cooker and mix.
Nutrition information per serving (2/3 cup): Calories: 204, Fat: 7g, Carbohydrates: 8g, Fiber: 1g, Net Carbs: 7g, Protein: 23g, Sugar: 2g
Cauliflower “mac” and cheese
Yields: 6 servings
– 16 ounce bag frozen cauliflower
– 4 ounces cream cheese
– 2 tablespoons heavy cream
– 4 oz cheddar cheese, shredded
– 2 green onions, finely chopped
– 1 teaspoon minced chives, optional
– 1/2 teaspoon salt, or to taste
– 1/2 teaspoon pepper, or to taste
– 2 ounces cheddar cheese, shredded
Preheat oven to 350 degrees.
Cook the cauliflower until tender; drain well. In a 1 1/2 quart casserole; soften the cream cheese in the microwave about 30-40 seconds on HIGH.
Whisk in the cream until smooth, then stir in 4 ounces cheddar cheese. Microwave on MEDIUM about 2-3 minutes or until the cheese is melted. Stir well until creamy and smooth, microwaving a little longer if necessary.
Stir in the green onions, chives, salt and pepper. Add the cauliflower and gently fold into the cheese sauce to coat well.
Adjust the seasonings if needed. Top with the remaining 2 ounces cheese and bake for 35 minutes until bubbly and brown on top.
Nutrition information per serving: Calories: 217, Fat: 18g, Carbs: 5g, Fiber: 2g, Net Carbs: 3g, Protein: 10g
Spaghetti squash with meat sauce
Yield: 8 servings; serving size: 1 cup squash, 1/2 cup sauce
– 8 cups spaghetti squash, cooked (2 medium size squash will yield about 8 cups)
– 1 lb lean ground beef (90%-95% lean)
– 24 oz low-sugar spaghetti or marinara sauce
– 1 tsp extra virgin olive oil
– 1/2 onion, diced
– 1 small zucchini, chopped finely
– 8 Keto Diet Comfort Foods
– 1 celery stalk, chopped finely
– 1 carrot, peeled and chopped
– 1/2 cup fresh mushrooms, sliced
– 1/2 cup low moisture, part-skim shredded mozzarella cheese
Preheat oven to 400 degrees.
To cook squash in oven, cut spaghetti squash in half lengthwise. Scoop out seeds and membrane. Place squash cut-side up on baking sheet. Sprinkle with salt and pepper and bake for 45-60 minutes.
To microwave squash, cut spaghetti squash in half lengthwise. Scoop out seeds and membrane. Place squash cut-side up in a microwave safe dish with 1-2 inches of water (just enough water to cover bottom of microwave safe dish). Microwave 9-10 minutes until soft.
In a large, deep sauté pan, add extra virgin olive oil.
Add onions, celery, carrot, and mushrooms. Sauté vegetables on medium heat for 3-4 minutes until they begin to soften. Add the ground beef.
Continue to cook vegetables and brown ground beef, breaking up the meat into smaller pieces. Continue to cook until meat is no longer pink in color.
When meat is cooked, add chopped zucchini and jar of spaghetti sauce. Stir to mix all ingredients together and simmer on low for 5-10 minutes. Add salt and pepper to taste. When spaghetti squash is cooked, remove from the oven or microwave and let cool for 5 minutes. After it has cooled, begin to remove the flesh with a fork, which will come out looking like spaghetti strands. Transfer spaghetti squash to a casserole dish.
Cover the squash with meat sauce evenly. Top with mozzarella and bake in oven at 350 degrees for 10-15 minutes until cheese has melted.
Nutrition information per serving: Calories: 181, Calories from fat: 31, Fat: 4g, Saturated Fat: 2g, Cholesterol: 34mg, Sodium: 392mg, Carbohydrates: 19g, Fiber: 4g, Net Carbs: 15g
Old fashioned meatloaf
Yields 12 servings; 5 ounces each
– 1/2 cup almond flour
– 1/2 cup dry grated Parmesan cheese
– 2 TBSP butter for sautéing
– 8 ounces chopped white onion
– 5 garlic cloves, minced
– 1 cup chopped green pepper
– 2 large eggs
– 1 tablespoon fresh basil leaves, chopped fine
– 1 tablespoon thyme leaves
– 1/4 cup minced fresh parsley leaves
– 1 teaspoon salt
– 1/2 teaspoon ground black pepper
– 2 teaspoons Dijon mustard
– 2 TBSP of a low-carb barbecue sauce
– 1/4 cup heavy cream
– 2 pounds 85% ground beef
– 1 pound Italian sausage
Preheat oven to 350 degrees. Grease a 10 x 15 glass baking dish with butter and set aside.
In a small deep bowl, whisk almond flour and Parmesan cheese together. Set aside. Heat butter in a medium skillet over medium heat. Add onion, garlic and pepper; sauté until softened, about 8 minutes. Set aside to cool while preparing remaining ingredients. Once the mixture is cooled enough, run through a food processor for several seconds to mince the vegetables to fine consistency.
In another small deep bowl, whisk eggs with spices, salt, pepper, mustard, barbecue sauce and cream. Sprinkle gelatin over mixture and let stand 5 minutes. Add minced onion mixture and mix well. Set aside.
Mix the beef and sausage together making sure no large chunks of sausage are left unmixed. (It helps to chop both meats into small chunks before mixing.) Don’t knead the meat for longer than 5 minutes, as it toughens it.
Return meatloaf mixture to a large mixing bowl. Add the egg mixture and mix well. (Once the liquid is incorporated, turn the mixture out onto the work surface again, to make it easier to mix in dry ingredients.)
Add the almond flour mixture. Mix until evenly blended and meat mixture is no longer sticky. (If mixture is still sticking, add additional shredded Parmesan, a tablespoon at a time until the meat no longer sticks.)
Place in the glass baking dish, forming it into a loaf and leaving about an inch of room on all sides. Flatten the top of the loaf shape a little so that it cooks evenly. Bake loaf until browned and an inserted cooking thermometer registers 160 degrees. Estimated cooking time is about 1 hour. Cool at least 20 minutes. Slice meat loaf and serve.
Nutrition information per serving: Calories: 409, Fat: 33g, Protein: 23g, Carbs: 5g, Fiber: 1g, Net Carbs: 4g
Mashed cauliflower “potatoes”
Yields 4 servings; 2/3 cup each
– 1 head of cauliflower, trimmed
– 1 cup reduced-sodium chicken (or vegetable) broth
– 1 cup water
– 1/4 cup reduced-fat sour cream
– 2 oz reduced-fat cream cheese
– 1/2 tsp onion powder
– 1/2 tsp garlic powder
– salt and pepper, to taste
Preheat oven to 400 degrees.
Cut cauliflower head into florets. Boil on medium-high heat with chicken broth and water until soft (about 10-15 minutes), stirring occasionally. Drain and return to pan. Mash well (to desired level of smoothness) and stir in remaining ingredients. Put into a round 1-1/2 quart baking dish, cover and bake for 20 minutes.
Nutrition information per serving: Calories: 87, Fat: 3g, Carbohydrates: 9g, Fiber: 3g, Net Carbs: 6g, Protein: 5g, Sugars: 2g
Apple pie shake
Yields: 2 servings
– 1 scoop Vanilla Whey Protein Powder
– 4 oz. low-sugar vanilla yogurt
– 1/4 cup Comstock No Sugar Added Apple Pie Filling
– 8 oz water
– 1/2 tsp cinnamon
– 1/4 tsp nutmeg
Place ingredients in blender and mix until desired consistency. For thicker shake, add ice cubes.
Nutrition information per serving: Calories: 93, Fat: 2g, Carbs: 9g, Sugars: 2g, Protein: 13g