https://kizios.com/keto-diet-for-beginners-step-by-step/

Keto Easy Recipes, 4593 Small Street, New York, NY, Florida City, FL (2026)

12/20/2025

Keto Cauliflower “Potato” Salad

Serves 4–6

A low-carb twist on classic potato salad — creamy, savory, and perfect for BBQs or meal prep.

Ingredients

Salad Base

1 large head cauliflower, cut into small florets

3 hard-boiled eggs, chopped

4 slices bacon, cooked and crumbled

2 green onions, thinly sliced

1 small celery stalk, finely diced

¼ cup sugar-free dill pickles or relish

Dressing

½ cup mayonnaise (avocado oil mayo recommended)

1 tablespoon Dijon mustard

1 teaspoon apple cider vinegar

½ teaspoon paprika

¼ teaspoon garlic powder

Salt and black pepper, to taste

Optional: pinch of smoked paprika for a BBQ-style flavor

Instructions
1. Cook the Cauliflower

Bring a pot of salted water to a boil. Add the cauliflower florets and cook for 5–7 minutes, until just fork-tender but not mushy.
Drain thoroughly and spread the cauliflower on a towel to cool completely. Removing excess moisture is key for a creamy salad.

2. Prepare the Dressing

In a small bowl, whisk together the mayonnaise, Dijon mustard, vinegar, paprika, garlic powder, salt, and pepper.
Taste and adjust seasoning as needed.

3. Assemble the Salad

In a large bowl, gently combine the cooled cauliflower, eggs, bacon, green onions, celery, and pickles.
Pour the dressing over the mixture and stir carefully until everything is evenly coated.

4. Chill and Serve

Refrigerate for at least 30 minutes before serving to allow the flavors to meld. Serve chilled.

12/20/2025

How did your body react in the first 7 days?

12/20/2025

Keto Philly Cheesesteak Casserole 🧀🥩

All the classic Philly cheesesteak flavors—juicy beef, sautéed peppers and onions, and melty cheese—baked into a rich, low-carb casserole.

Ingredients

1 lb beef sirloin, ribeye, or flank steak, thinly sliced or cubed

1 medium onion, thinly sliced

1 bell pepper, thinly sliced (green, red, or both)

1 cup mushrooms, sliced (optional)

3 cloves garlic, minced

½ cup heavy cream

½ cup beef broth (low sodium preferred)

2 tbsp olive oil or butter

2 cups shredded provolone cheese (or mozzarella, or a blend)

Salt and black pepper, to taste

1 tsp Worcestershire sauce (optional)

1 tsp Dijon mustard (optional)

Fresh parsley, chopped (for garnish)

Instructions

1. Preheat the oven
Preheat oven to 375°F (190°C). Lightly grease a 9×9-inch (or similar) casserole dish.

2. Cook the beef
Heat 1 tablespoon of olive oil or butter in a large skillet over medium-high heat. Add the beef and cook for 4–5 minutes, stirring occasionally, until browned. Season with salt and pepper. Remove from the skillet and set aside.

3. Sauté the vegetables
In the same skillet, add the remaining oil or butter. Add onion, bell pepper, and mushrooms (if using). Sauté for 5–7 minutes until softened and lightly caramelized. Stir in garlic and cook for 1–2 minutes, until fragrant.

4. Make the sauce
Reduce heat to medium-low. Pour in the heavy cream and beef broth, stirring to combine. Simmer gently for 3–4 minutes, allowing the sauce to thicken slightly. Stir in Worcestershire sauce and Dijon mustard if using. Taste and adjust seasoning.

5. Combine
Return the cooked beef to the skillet and mix well with the vegetables and sauce.

6. Assemble
Transfer the mixture to the prepared casserole dish and spread evenly. Top with shredded provolone cheese.

7. Bake
Bake for 15–20 minutes, until the cheese is fully melted and bubbly. For a golden top, broil for the last 2–3 minutes.

8. Serve
Garnish with fresh parsley and serve hot. Enjoy on its own or with a simple side salad or sautéed spinach.

Optional Variations

Extra cheesy: Add cream cheese or cheddar for a richer texture

Protein swap: Use chicken, turkey, or cooked Italian sausage

Lower carb: Skip mushrooms and peppers, or substitute zucchini or spinach

12/20/2025

Sautéed Zucchini

A quick, flavorful low-carb side dish.

🧾 Ingredients

1 small green zucchini, sliced

¼ onion, sliced

Handful of cherry tomatoes, halved

1 small can sliced mushrooms

Olive oil, for sautéing

Salt, to taste

Black pepper, to taste

Garlic powder, to taste

🔥 Instructions

Heat a small amount of olive oil in a large frying pan over medium heat.

Add onion and zucchini slices and sauté until lightly browned.

Stir in mushrooms and cherry tomatoes.

Season with salt, pepper, and garlic powder.

Cook until vegetables are tender and heated through.

12/20/2025

Cinnamon Bun Waffle Chaffles

Warm, buttery, and drizzled with sweet icing—these chaffles taste just like a cinnamon bun!

🧾 Ingredients
Chaffle Batter

2 oz cream cheese, softened

2 eggs

1 tbsp butter, melted

½ tsp vanilla extract

1 tbsp Swerve Confectioners

1 tbsp Swerve Brown Sugar

2 tbsp coconut flour

½ tsp baking powder

1 tsp cinnamon

Icing

1 tbsp cream cheese, softened

1 tbsp butter, melted

1½ tbsp Swerve Confectioners

🔥 Instructions

In a bowl, mix all chaffle batter ingredients until smooth.

Pour batter into a preheated chaffle or mini waffle maker.

Makes 4 chaffles.

Cook until golden and crisp.

In a small bowl, mix all icing ingredients until smooth.

Drizzle icing over warm chaffles.

😋 Notes

Best enjoyed warm for that gooey cinnamon bun vibe

Add extra cinnamon or a pinch of nutmeg if you love spice

Perfect for breakfast or dessert

12/20/2025

Cranberry Orange Muffins

Low Carb • Dairy Free

Bright citrus flavor with pops of tart cranberry—these muffins are a perfect low-carb treat.

🧾 Ingredients

⅔ cup frozen cranberries

⅔ cup slivered almonds (optional)

⅓ cup coconut flour

1 tsp baking powder

½ tsp sea salt

1 tsp vanilla extract

3 tbsp coconut oil, melted

3 eggs

½ tsp orange extract

½ cup sweetener of choice

¼ cup almond milk

🔥 Instructions

Preheat oven to 400°F (205°C) and line a 12-count muffin tin with liners.

In a small bowl, sift together coconut flour, baking powder, and sea salt. Set aside.

In a separate bowl, melt the coconut oil. Add eggs and mix well.

Stir in vanilla extract and orange extract.

Combine wet ingredients with dry ingredients. Add almond milk, cranberries, and slivered almonds.

Mix until well combined, then divide evenly into muffin liners.

Bake for 25–30 minutes, or until tops are lightly golden and set.

12/20/2025

What surprised you most in your first week of keto?

12/20/2025

Low-Carb “Wannabe” Tiramisu ☕🍰

I made this low-carb tiramisu-style dessert and had to share—it’s a must-try if you love the bold, slightly bitter taste of instant coffee. No baking skills needed and ready in about 15 minutes (plus cooling time).

Walnut “Ladyfinger” Layer

Instead of traditional ladyfingers, this recipe uses a crisp walnut base.

Ingredients

200 g ground walnuts

2 eggs

4 tbsp coconut oil or butter, melted

1 tbsp sweetener (to taste)

Instructions
Mix all ingredients well. Spread the mixture about ½ inch thick on a baking tray lined with parchment paper. Bake at 320°F (160°C) for 15 minutes, until set and lightly golden. Let cool completely.

Coffee Cream Layer

Ingredients

200 g whipping cream

250 g cream cheese

1–2 tbsp instant coffee (adjust to taste)

Sweetener, to taste

Instructions
Whip the cream until soft peaks form. In a separate bowl, mix the cream cheese, instant coffee, and sweetener until smooth. Gently fold in the whipped cream.

Assemble

Once the walnut layer has cooled, layer it with the coffee cream in a container or dish. Chill briefly if you like, then slice and enjoy.

Tip: This dessert gets even better after a short rest in the fridge, but it’s delicious right away too.

12/20/2025

Homemade Keto Chicken Soup

Didn’t even miss the noodles!

🧾 Ingredients

2 chicken breasts

1 carrot, peeled (or 6 mini peeled carrots)

3 celery stalks, chopped

½ large yellow onion, chopped

6 cups chicken broth

2 jalapeños, sliced

½ head green cabbage, chopped

2 tbsp garlic powder

1 tbsp onion powder

1 tbsp Italian seasoning

1 tsp thyme

1 tsp black pepper

🔥 Instructions

Dice all ingredients except the cabbage.

Add everything (except cabbage) to the crock pot.

Cook on low for a few hours, until the chicken is tender.

Shred the chicken directly in the pot.

Add chopped cabbage and cook an additional 20 minutes.

Serve hot and enjoy—simple, hearty, and keto-approved!

⭐ Notes

This is a custom mash-up of keto recipes—feel free to adjust seasonings or heat level.

The cabbage makes a great low-carb noodle substitute.

12/20/2025

Well… that was dinner 😅
I only made it through the veggies and one bite of salmon—the rest went to the dog 🐕🦴🐾.

That’s my meal for the day.
Here’s hoping tomorrow is another good day and I can pull off my 18-hour fast 🥴💪

12/20/2025

What was the hardest habit to change when starting keto?

12/20/2025

Keto Fathead-Style Pan Pizza

Yield: 8 slices
Time: ~30 minutes
Net Carbs: ~3–4 g per slice (varies by toppings)

Crust Ingredients

1½ cups (170 g) shredded low-moisture mozzarella

2 tbsp (28 g) cream cheese

¾ cup (75–85 g) superfine almond flour

1 large egg

1 tsp baking powder

½ tsp garlic powder

½ tsp Italian seasoning

¼ tsp kosher salt

Toppings (Suggested)

½ cup sugar-free pizza sauce

1½ cups shredded mozzarella

Pepperoni or cooked sausage
(Tip: Pre-crisp pepperoni on a foil-lined pan to reduce grease)

Optional: diced tomatoes, olives, mushrooms, fresh basil

Instructions

1. Preheat the oven
Heat oven to 425°F (220°C). Line a sheet pan with parchment paper.

2. Make the dough
In a microwave-safe bowl, microwave the mozzarella and cream cheese for 45–60 seconds, until melted. Stir until smooth. Add almond flour, egg, baking powder, garlic powder, Italian seasoning, and salt. Mix well, then knead with a spatula or your hands until a uniform dough forms.

3. Shape the crust
Place the dough on the prepared parchment and press into a 10–11 inch round, forming a slightly thicker rim around the edge for a pan-pizza style crust.

4. Par-bake
Bake for 10–12 minutes, until the crust is puffed and lightly golden around the edges.

5. Add toppings
Spread the pizza sauce in a thin, even layer. Top with mozzarella and desired toppings. If using vegetables like tomatoes or mushrooms, pat them dry first to prevent excess moisture.

6. Final bake
Return to the oven and bake for 6–10 minutes, until the cheese is melted and bubbly and the crust is deep golden. Broil for 1–2 minutes if extra browning is desired.

7. Rest and serve
Let the pizza rest for 3–5 minutes before slicing for a firmer, crispier bite.

Pro Tip

For a chewier, bread-like texture, add 1 tsp psyllium husk powder to the dough.

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