Low Carb Keto Quiche

Keto QuicheThere is something about the word quiche that somehow always elevates breakfast for me. Although, our family loves to eat quiche at any hour of the day, it’s especially nice to serve a delicious low carb keto quiche to family and friends for brunch.

You may have guessed, that I enjoy cooking for company. Frankly, if I had more time, I would have people over more frequently.  It’s always fun to invite guests to join us for a meal, and give them an opportunity to try low carb keto food. What amuses me, is how stunned they are to realize how delicious keto food actually is. I don’t know why the surprise, after all if you leave all the fat and remove the bad carbs, what you are left with is very tasty food.  In the end, it’s all about educating people to make better choices.

I decided to make the crust for this quiche out of coconut flour to once again benefit those who have nut allergies or simply want to reduce their carbs further. I hope this keto quiche inspires you to roll up your sleeves and start creating delicious low carb keto foods for you and your loved ones.

Remember you can always customize this quiche to make it your own. Add or substitute any of the filling items just make sure you keep the eggs and water ratio the same.

Enjoy in good health!

Low Carb Keto Quiche

Crust Ingredients

½ cup (1 stick of butter melted and cooled)

2 large eggs

½ teaspoon sea salt

¾ cup coconut flour

1 teaspoon of sugar substitute (I use Swerve)

Crust Instructions

  1. Mix all the ingredients of the low carb crust just until dough forms.
  2. Roll out dough between two sheets of parchment paper. Set aside.
  3. Transfer crust into a 9 inch, pie pan. Being careful to smooth out any cracks.
  4. Bake at 350 degrees in a pre-heated oven for 15- 20 minutes and set aside to cool.

Quiche Filling

 6 eggs

2 tablespoons of water

1 ½ ounces of Swiss cheese thinly sliced

2 teaspoons of fresh parsley finely minced

¼ cup of finely minced fresh onions (I like to brown mine before adding to the filing for extra flavor)

6 slices of cooked bacon roughly chopped

1 teaspoon of sea salt

½ teaspoon of black pepper

Quiche Instructions

  1. Add the quiche filling and bake at 350 for 25- 30 minutes until the quiche is fully cooked.
  2. Allow to cool slightly before slicing and serving.
  3. Can be eaten hot or at room temperature.

Total Net Carbs per slice 2.9

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Low Carb Nut-Free Chocolate Coconut Cupcakes

nut-free coconut flour cupcakesHow about I share with you a low carb treat made with coconut flour? I often get asked if I could create more low carb recipes using coconut flour. Nut allergies can be extremely serious and so it’s been a goal of mine to incorporate more nut-free recipes into our blog. Although in theory it may sound like a simple request, it’s just not that easy. Truth is, it took me awhile to learn how to use coconut flour as a good low carb alternate flour.

One of the main issue with coconut flour, is that it’s very dry, and requires a lot more moisture in the recipe for it to work properly. Thankfully, once you get past that hurdle, using coconut flour is pretty straightforward.

Consider this little treat my Valentine’s gift to those of you who have nut allergies and want a simple and delicious low carb option. Do you know that coconut flour is also less expensive to bake with? Almond flour can get a bit pricey, especially when it’s finely ground. So, using coconut flour is easy on the budget. Need another reason why this recipe needs to be part of your low carb collection? How about that it’s also lower in net carbs, making it suitable for my keto friends too.

Lastly, I want to thank each of you for faithfully reading my blog and for being so encouraging. I may not know each of you by name, but I love and appreciate you more than you will ever know.

Before you hop off, check-out our almost too good to be true news page. May it remind you of the greatest love ever demonstrated.

Have an amazing Valentine’s Day!

Dry Ingredients

 1 cup of coconut flour

¾ cup of sugar substitute (I used swerve)

½ cup of unsweetened cocoa powder

2 teaspoons baking powder

½ teaspoon baking soda

1 teaspoon instant coffee or espresso, optional

½ teaspoon sea salt

Wet Ingredients

 7 large eggs

½ teaspoon vanilla

2 teaspoons vinegar

¼ cup of water

Optional Topping

1 cup of unsweetened lightly toasted coconut flakes

2 tablespoons of swerve confectioners’ sugar

Mix to make topping.


Pre-heat oven to 350 degree.

In a stand-up mixer place all the dry ingredients into a large bowl and mix lightly until combined. Next add all the wet ingredients and mix until fully incorporated.

Once combined, pour into a cupcake lined pan. Top each cupcake with the toasted coconut and Swerve optional topping. Bake for 15-18 minutes. Makes 1 dozen cupcakes.

7g total carbs and 4g fiber 3 net carbs per cupcake

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Watch this short video to explain how it works.



A Healthy Guide to Exercising

Easy start to exercising

GUEST POST: By Dan Chabert

The key to fitness success lies in the combination of dedicated exercise and healthy habits. Using this combination will trigger a purely beneficial ripple effect.

For those who don´t know what it is, it’s basically a chain reaction. It’s important to feature healthy habits such as proper nutrition. Some bodybuilders and weightlifters focus in consuming protein in order to build more muscle; often ignoring multiple important nutrients.

How Does Exercise Improve Health?

At first glance, one would think exercise and training simply serves one purpose; developing an aesthetic body. We humans feel good when we look good, it´s completely normal. However, there´s much more to training than just having a good-looking body.

Athletic disciplines are very varied, and each sport has its own list of benefits. Many aerobic activities offer multiple healthy benefits. While it is true that each discipline is different, almost all aerobic training will result in a healthier life.

150 minutes of aerobic exercise per week can help prevent obesity, type 2 diabetes, certain types of cancer and even extend lifespan.

For instance, running is a form of aerobic training that improves joint functionality. This activity is used as a natural treatment for psychological symptoms such as anxiety or stress. Additionally, runners have a considerably reduced risk of developing heart diseases.

Some people share the thought that aerobic exercise shortens lifetime and affects joint. This is completely false. There are very limited aerobic activities that will have a negative impact on your health.

¨Aerobic training affects joints and hurts your knees¨ – Unfortunately, this is a line I´ve come across with a couple of times. Average-paced activities such as jogging, running, swimming, and cycling will NEVER result in joint disfunctionality if practiced properly. In fact, athletes have stronger, healthier and more flexible knees.

 Aerobic vs. Anaerobic

In the previous segments, I´ve used the phrase ¨aerobic exercise¨ multiple times. While some people might be familiar to that term, they´re usually less informed of its counterpart – anaerobic exercise.

What´s that?

Anaerobic exercise consists of any physical activity that induces the generation of lactate in the body. By lactate, I mean lactic acid. This substance is basically the result of glucose breaking down due to high demands of energy during intense exercise.

Anaerobic training allows greater performance for shorter periods of time. These high intensity exercises should last from mere seconds to two minutes maximum. After two minutes of exercise, the activity will have a large aerobic metabolic component. The goal of this kind of training is to achieve maximum strength and effectiveness at the cost of endurance.

100-meter dashes are a kind of anaerobic training; participants engage in intense muscular activity for a short period of time.

On the other hand, aerobic training consists of prolonged physical activities at a lower intensity. This training focuses on endurance rather than performance; activities such as running, jogging, and cycling fall belong to this category.

However, this doesn’t mean that aerobic exercise is not intense. Aerobic exercises can reach high levels of intensity as well. Multiple aerobic disciplines incorporate higher intensity to burn a greater amount of fats. For instance, HIIT (High Intensity Interval Training) is known to be one of the most demanding aerobic activities recommended for weight loss.

Lastly, aerobic exercises don’t replace anaerobic ones. Each kind of exercise brings its own effects, benefits, and consequences. This means that there’s no need to limit a training routine to only a specific kind of exercise. Having both aerobic and anaerobic exercises in a training routine will lead to greater results.

Healthy Exercising Habits

A great way to incorporate fitness into your life is by creating exercising habits. These habits are helpful when it comes to making exercise enjoyable. Instead of looking at exercise as a tedious thing, exercising habits will make fitness much simpler.

The first habit is doing enough cardio. Find an activity to practice during free time; whether it’s running, cycling, swimming, or just walking around the park. Cardio not only helps you maintain a good physical form; it also prevents multiple heart diseases.

Another great habit to consider is hanging around other fit people. When hanging around a group of people we tend to contract certain habits and behaviors. If we’re talking about fit people, then we’re talking about fit habits and behaviors. Finding a running group or a couple of gym buddies will make things much more enjoyable.

Incorporate enough weight training to your routines. Don’t get me wrong, weight training doesn’t necessarily mean going to a gym and performing overly heavy exercises. However, it does provide a large list of benefits that will assist other aspects of your fitness.

Incorporating one to two days a week of weight training will be enough to obtain enough muscular mass. While lifting, be conscious about your limits at all times and avoid overtraining.

Lastly, add healthy activities that complement your trained discipline to your routine.  It considerably reduces risks of injury.

Writer’s Bio:

Dan Chabert

An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, Nicershoes, Monica’s Health Magazine and GearWeAre. Dan has also been featured in several popular running blogs across the world.

Wondering how to transition into a low carb keto diet effortlessly? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here

Watch this short video to explain how it works.




Low Carb Keto Peanut Butter Cookies


I grew up always baking and my parents gave me free license in the kitchen to do so. I remember begging my father to buy me my first Betty Crocker cookbook and then proceeding to wear that book out.  From measuring the ingredients, to the enticing smells  coming from the kitchen that bring the family together, I love everything about baking. Well, maybe not the cleanup afterwards. My point is, that baking has always played a big role in my life. So, when I went low carb keto, I was pretty certain I would have to hang up my baking apron. Needless to say, I was pretty sad about that possibility.

Frankly, in the beginning I really struggled to understand how to use alternate low carb flours. Working with gluten-free flours can be quite tricky. It’s that darn gluten that makes everything so tasty and easy to work with. However, I will tell you that it was my determination to figure out how to bake again, that pushed me to learn.

It’s hard to believe it’s been three solid years of this lifestyle for Randy and I. Today, I know my way around the low carb keto baking kitchen. I am not saying those first few attempts were not an epic fail. Trust me when I tell you, you would not have liked what was coming out of that oven. I threw out my fair share of low carb baked goods that no one ever even tasted. Sure it took some trial and error, but once I understood the basics, I was off and running. I hope this encourages you to keep trying. The satisfaction of knowing you are not only making something delicious but healthy, is powerful.

Creating a low carb keto peanut butter cookie was something I really wanted to accomplish. I love peanut butter and the thought of never having a peanut butter cookie, was just not an option. This is a simple recipe and one that I am confident any one can recreate.

Peanut allergy? Not a problem, just substitute the peanut butter for a sugar-free almond butter, or other favorite nut butter.

If you enjoy our melt-in-your-mouth low carb keto peanut butter cookies, please consider sharing the recipe.

Wondering how to transition into a low carb keto diet effortlessly? Allow me to introduce you to keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order keto//OS here

Watch this short video to explain how it works.

Low Carb Keto Peanut Butter Cookies


1 cup sugar-free chunky peanut butter

1 stick ½ cup of unsalted softened butter

1 cup of sugar substitute, I us Swerve or other erythritol blend.

1 egg

1 cup of almond flour

1 tsp of baking powder

½ tsp sea salt

Parchment lined cookie sheet


Pre-heat oven to 350 degrees. In a stand-up mixer, beat well the peanut butter, butter, sugar-substitute, and egg. Next add the almond flour and baking powder. Stir mixture until fully combined.

Drop a teaspoon amount of dough to form little balls and place on a parchment lined cookie sheet. Once the dough is on the cookie sheet, flatten them with the tines of fork and to make the classic peanut butter design.

Bake in a 350-degree oven until lightly brown around the edges around 10 min.  Allow them to fully cool for another 10 minutes before eating and storing.

Makes about 1 ½ dozen cookies.  2.5 net carbs per cookie

Note: This recipe doubles easily.

Enjoy in good health!

Low Carb Keto Bacon Fudge


Before you think I’ve eaten one too many slices of bacon, please stay with me. Although keto bacon fudge is not your grandma’s fudge, one bite will make any skeptic a believer. By now you may have figured out that creating new low carb flavor profiles excites me.

Have I piqued your curiosity ? Great! Before I share my low carb keto bacon fudge with you, I have a couple of questions. 1. Do you love bacon? 2. Do you love fudge? If you said yes to both, then be prepare to be wooed!

Coming up with a recipe with this combination of flavors may seem challenging, but not for this girl. You see I’ve always loved to combine sweet with salty. I remember the days I would dip my fries in ice-cream. It always garnered a stare or two but that never stopped me. Thankfully, today those days are safely in my past, because let’s face it, it wasn’t exactly the healthiest treat.

I am happy to report that my low carb keto bacon fudge has received high remarks from all who have tried. Let’s see if you’re daring enough to make a batch of your own.

The best part is that you can create this recipe in under 15 minutes, especially if you have your bacon already pre-cooked. If you don’t already cook your bacon ahead of time and store for the rest of the week, then start doing so. It will make prepping much easier.

Give this recipe a try, I’m eager to hear what you think.

Low Carb Keto Bacon Fudge


8 oz butter softened

8 oz cream cheese softened

½ cup dark cocoa powder

3/4 cup sugar substitute (I use swerve confectioners)

2 tsp vanilla

8 oz pecan pieces

¼ teaspoon sea salt

¼ pound of fully cooked crispy bacon about (6 slices) (reserve one slice to use as topping)


  1. Mix the softened butter and cream cheese until smooth.
  2. Add the cocoa, sugar substitute and combine well.
  3. Next add the pecans and bacon and fold gently. (Remember to reserve one slice of diced bacon to place as topping)
  4. Spread the fudge on a parchment or foil lined pan or cookie sheet. I used an 8X11 pan. Place the fudge to set in the in the fridge for an hour.
  5. Stores best in freezer. (Note these will melt if left at room temperature)

Makes 2 1/2 dozen 1 1/4 inch pieces of Low Carb Fudge at 2.5 net carbs per bite.

Enjoy in good health!

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Recommended Resources


Dr. Jacob Wilson, Ph.D., CSCS*D is the CEO and director of Applied Science and Performance Institute in Tampa, Florida. Dr. Wilson has published over 150 peer-reviewed papers, book chapters, and published abstracts on muscle, sports nutrition, supplementation, and resistance training for bodybuilders and strength athletes.

His research and that of his peers have found that the supplemental ketones used in KETO//OS robustly increased blood ketone levels for hours after administration.

For more details listen to this podcast.


Low Carb Keto Broccoli and Cauliflower Salad

keto broccoli and cauliflower salad

This salad has become a family favorite. I first introduced it during a church picnic and it’s now requested often. What’s not to love about a salad that is rich in flavors and gives us the benefits of raw vegetables?  The combination of broccoli and cauliflower go very well together, and if we can throw bacon into the mix? Well, that’s even better.

Cruciferous vegetables like broccoli and cauliflower are a powerhouse for vitamin C and a great source of manganese. Over the years, researchers have also identified a number of substances in cruciferous vegetables that have shown anti-cancer properties like isothiocyanates, and phytochemicals.

I’ve seen versions of this salad floating in the internet. Unfortunately, many are loaded with sugar. Adding sugar just makes no sense to me and just blocks a lot of the great properties in these vegetables.  Which is why a low carb keto version, was in order.

This recipe uses full fat mayonnaise and sour cream. Since going low carb and becoming a fat ketone burner, versus a sugar burner, I’ve learned how to embrace fats. I find that my brain functions so much better using ketones as fuel. Gone are the days of fibro fog, and walking around feeling like my skin was too tight for my body. At my worst I had difficulty recalling my own phone number. Indeed, the struggle was real. Which is why, I am grateful God pointed me to this lifestyle.

Still wondering if going low carb keto makes sense for you? Check out our about page to see our before and after pictures and our page, Why Low Carb for Greater Health and Weight Loss.

Have you been delaying making this lifestyle change because of the transition into burning fat for fuel versus sugar? Allow us to introduce to you a supplement that is making the transition for many in our community. The 4 minute video below explains how it works. You can order your Keto/OS here.

Low Carb Broccoli and Cauliflower Salad



1 cup of full-fat mayonnaise (I use an olive oil based one)

1 cup of full-fat sour cream

4 tablespoons of apple cider vinegar (I use Bragg’s organic apple cider vinegar)

2 tablespoons of sugar substitute (I use granulated Swerve or stevia)

½ teaspoon of sea salt

½ teaspoon of cracked black pepper


4 cups of chopped raw broccoli florets and stems

4 cups of chopped cauliflower florets and stems

8 or 9 slices of cooked bacon roughly chopped.

½ cup of finely chopped red onion.

¼ cup of walnuts or other favorite low carb nut



In a medium bowl mix all the dressing ingredients making sure it is well combined. Set aside.


In a large mixing bowl combine the chopped cauliflower and broccoli.  Pour the dressing over the vegetables and stir to fully coat. Next fold in the onions, bacon, walnuts.

Store in the refrigerator. This salad keeps well for up to two days when properly stored.

Enjoy in good health!

Low Carb Chocolate Peanut Butter Fat Bombs

keto chocolate peanut butter fat bombs

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You know what I think? That you can’t have too many fat bomb recipes. Why? Well, because they work. Fat bombs can make eating a low carb keto plan more doable. In my book that’s a good excuse to come up with another fat bomb recipe for you to enjoy.

Why should you even consider adding fat bombs to your diet? Well, in a low carb keto plan you use fat as fuel instead of glucose, sugar. Making sure your healthy fat ratio is higher, helps you be satiated longer. Fat bombs can give you a boost of energy and give your brain the healthy fats it craves.

Now a bit of a warning is in order here. You see adding fat bombs only makes sense if you have reduced your carbs and are doing the low carb keto lifestyle. If you decide to make fat bombs part of your diet without changing your diet, you will end up gaining weight. The problem isn’t the fat, it’s that the bad carbohydrates that causes you to store the fat. Not sure why a low carb keto diet makes sense for greater health and weight loss? Read more about it here.

So, let’s get started, shall we? Today’s little fat bomb recipe includes peanut butter. I know some people do not include peanut butter in their low carb lifestyle, and although I don’t consume it regularly. A little goes along way, when it comes to adding a punch of flavor. You could certainly use a nut butter instead.

I personally love the combination of chocolate and peanut butter together, which is why I felt a little fat bomb with this flavor profile would be just lovely and you know what? It was!

Watch our video for step by step instructions on how to make the low carb chocolate peanut butter fat bombs.

Lastly, Have you been struggling to get into ketosis? Perhaps the lifestyle change has not been an easy one. Can I introduce you to therapeutic ketones?  Keto/OS is  a state of the art supplement that allows you to consume ketones and be in ketosis in 60 minutes or less.

Keto/OS is a supplement we are recommending to our FITTOSERVE community and we are thrilled to report that it’s helping people reduce their carb cravings Watch the following 4 minute video to learn how it works. Interested in trying? Order your 5 day experience here 

For more information regarding the research behind this ketone conversation can find out more. Keto/os Research

Low Carb Chocolate Peanut Butter Fat Bombs


½ cup of sugar free peanut butter or nut butter of choice

½ cup of coconut oil

¼  cup of unsweetened cocoa powder

1/3 cup of sugar substitute (I used Swerve confectioners)

¼ teaspoon of sea salt


  1. Completely melt peanut butter, coconut oil, and cocoa powder in a double broiler or in a microwave in 30 second intervals, mixing well to combine.
  2. Stir in the sugar substitute and sea salt.
  3. Pour into silicone molds
  4. Freeze until it firms up completely about ½ hour.
  5. Remove from silicone mold and transfer the fat bombs to an airtight container and store in the freezer.

Makes 24 Fat Bombs

1.1 net carbs each

If you enjoy this recipe, please consider sharing.