Brina’s Keto / Low Carb Kitchen, Monroe County, PA (2026)

01/26/2026

Asparagus Au Gratin
(6 Servings)

Ingredients:
2 lbs. Asparagus
¼ cup Butter (melted)
3 Cloves Garlic, minced
1 tbsp Italian Seasoning Salt and Pepper
4 oz Brie (thinly sliced)
3 oz Mozzarella, shredded
2 oz Parmesan
2 tbsp Parsley, chopped

Directions:
Preheat oven to 400℉.
Lightly oil baking sheet.
Rinse Asparagus.
Trim about 1 inch off the bottom of each stem to remove the tough parts.
You can leave the spears whole or cut them into smaller bite-sized pieces.
[Optional Step] In a medium sized mixing bowl, combine melted Butter, Garlic, Italian Seasoning, and Salt and Pepper to taste. Stir.
Add Asparagus to Butter mixture, toss until Asparagus is well coated.
Place Asparagus in a single, even layer on the baking sheet.
Pour remaining Butter mixture on top.
Roast for 8-10 minutes. Remove from oven and top with thin slices of Brie, shredded Mozzarella and Parmesan.

ENJOY!

01/26/2026

Good morning! Have a great start to your week! 💜

01/25/2026

Portion Control

I often get asked, do I need to weigh my food? Do I have to track my food? The simple answer is: You don’t have to do anything! And- no, you don’t have to, BUT here is why many weigh or track their food for a bit...

I bet we all can agree it is so easy to grab a big heaping spoonful of peanut butter, handfuls of our favorite nut or “keto” snacks or over consuming cheese etc.,

The idea of “I can eat this because it’s keto” is usually the answer I get when someone feel stuck, feel like they are at a plateau or the inches aren’t coming off!

A very simple tweak or 2 can change things!

1. Do the FLIP!!! Simply pay attention to the serving size before grabbing a spoonful or handfuls of snacks. AWARENESS. Sometimes you would be surprised at the size versus what you would normally eat.

2. Measure your food. You don’t have to do it forever. It’s until you get a good visual of the amount of food you are eating.

This doesn’t have to be complicated or time consuming. Don’t eat if you are not hungry, pre-portion your snacks so you don’t overeat and just be aware of serving sizes!

I also do some food prepping on Sunday’s and do a meal plan for the week. It makes it easier to stick to our lifestyle.

Do you need a meal plan or shopping list? Do you meal prep? Let me know!

01/25/2026

A reminder to end your days with gratitude and let the rest follow. 💜

01/25/2026

Keto Lemon Pound Cake

INGREDIENTS:
1/2 cup salted butter (1 stick), room temp.
4 oz. full-fat cream cheese, room temp.
2/3 cup keto granular sweetener
3 tablespoons sour cream, room temp.
1 teaspoon vanilla extract
1/2 teaspoon lemon extract
1 teaspoon lemon zest
3 eggs, room temperature
1/8 teaspoon salt
2 teaspoon baking powder
2 cups almond flour

DIRECTIONS:
To let them come to room temperature, set out eggs, cream cheese, sour cream, and butter.
Preheat oven to 325 degrees. Place oven rack in the middle of the oven. With parchment paper, line loaf pan (8×4-inch).
Beat butter on high using an electric mixer for 1 minute. With the butter, add cream cheese to the mixer and for another 1 to 2 minutes, beat on high, until it gets well combined. Scrape down the edges (as needed).
To the mixer, add the keto granular sweetener and until light and fluffy, beat on high, about 2 to 3 minutes. Then add the lemon zest, vanilla extract, lemon extract, sour cream, and mix to combine. Scrape down the edges (as needed).
One at a time, add the eggs. Until it gets just incorporated, mix each egg, about 5 to 8 seconds on low after each egg. You don’t want to over mix the batter. After adding the eggs, scrape down the edges of the bowl.

Next, add in the baking powder and salt. Until it gets just combined, mix on low. Then finally add the almond flour. Prior to adding, you can sift the almond flour (it does make for a finer crumb). Until it gets just combined, mix in the almond flour.(you don’t want to over mix the batter).
Into the prepared loaf pan, pour the batter. To remove any air bubbles, tap the pan on the counter several times. Bake for 60-70 minutes, until a toothpick inserted, comes out clean and lightly browned. At 30 minutes check the cake and to prevent it from over-browning, every 10 to 15 minutes after that. Tent the cake with aluminum foil if it starts to look like the edges are going to burn.
For about 2 hours, let the cake cool before removing it from the pan. Cut into 10 slices.
(if desired)Serve with keto whipped cream and berries.
To make the Keto Whipped Cream:
Beat 1 cup heavy whipping cream using an electric mixer on high until peaks form, add 1 tbsp. keto confectioners sweetener, and 1 teaspoon vanilla extract.

Top the cake with whipped cream. Enjoy!

01/24/2026

Keto Crock-Pot Creamy Chicken and Vegetable Soup

Ingredients:
1 lb boneless, skinless chicken thighs or breasts
4 cups chicken broth (low sodium)
1 cup heavy cream
2 cups chopped spinach or kale
1 cup sliced mushrooms
1 cup chopped celery
1 cup chopped zucchini
1/2 cup chopped onion (optional; adds a few extra carbs)
2-3 cloves garlic, minced
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1/4 cup grated Parmesan cheese (optional for added creaminess)

Instructions:
Prep Chicken and Veggies: Place the chicken thighs or breasts in the Crock-Pot.
Add chopped spinach (or kale), mushrooms, celery, zucchini, onion, and garlic.
Add Broth and Seasoning: Pour in the chicken broth, then add thyme, rosemary, salt, and pepper.

Cook: Cover and cook on low for 6-7 hours or on high for 3-4 hours until the chicken is cooked through and tender.

Shred Chicken: Remove the chicken, shred it with two forks, and return it to the Crock-Pot.

Add Cream and Parmesan: Stir in the heavy cream and Parmesan cheese, if using. Allow the soup to heat for an additional 10-15 minutes until the soup thickens slightly.

Adjust Seasoning: Taste and add salt or pepper as needed.

Optional Garnishes
Fresh parsley or cilantro
Sliced avocado
Crumbled bacon

ENJOY!

01/24/2026

High Protein Taco Casserole
(Keto, Low Carb)

INGREDIENTS

2 lb ground beef, 90%/10% or ground turkey
16 oz cottage cheese, 4% drain
1 cup chunky salsa
2-3 tablespoon taco seasoning sugar free
1 ¾ cup cheddar cheese shredded

INSTRUCTIONS

Prep: Preheat the oven to 375 degrees. Drain the cottage cheese, some brands have a lot of liquid.
Cook the ground beef on medium heat on the stove top. Drain the grease.
Combine the cottage cheese, salsa, taco seasoning and ¾ cup of the shredded cheese in a bowl. Add in the cooked ground beef.
Put the casserole mixture in a shallow casserole dish like a cast iron skillet that's oval or rectangular, not an 8x8 dish (it's too small). Sprinkle with the remaining ¾ cup of shredded cheese.

Bake for 20 minutes until the mixture is heated through and the cheese is melted. Top with your favorite garnishes! Serve immediately and enjoy!

NOTES
Use chunky salsa instead of a liquidy salsa to prevent the keto taco casserole from being runny. Drain if there's a lot of liquid.

NUTRITION
Serving: 1serving
Calories: 477kcal
Carbohydrates: 6g
Protein: 55g
Fat: 25g
Trans Fat: 2g
Sodium: 1161mg
Fiber: 1g

Serves 6

01/24/2026

Easy Broccoli Cottage Cheese Egg Muffins (Low Carb & High Protein)

PREP TIME 15 minutes mins
COOK TIME 25 minutes mins
TOTAL TIME 40 minutes mins

SERVINGS 12 muffins

INGREDIENTS:

1 tbs olive oil
3 scallions, chopped
1 head broccoli, medium, cut into florets, no stems
8 eggs, lightly beaten
1 cup cottage cheese (210 g)
0.33 cup milk
4 slices ham, diced
0.5 cup shredded cheese
0.25 cup parmesan cheese, grated
to taste salt and pepper

INSTRUCTIONS:
Preheat and Prep: Preheat oven to 350℉ (175℃). Generously spray a 12-slot muffin tray with olive oil or butter.

Sauté Veggies: Heat 1 tbs olive oil in a medium skillet over medium heat. Add chopped scallions and stir for 1 minute. Add broccoli florets and sauté for 4-5 minutes. Season with salt and pepper.

Whisk Wet Ingredients: In a large bowl, lightly beat the 8 eggs. Whisk in the cottage cheese and milk until combined.

Combine: Add the sautéed broccoli mixture, diced ham, shredded cheese, and grated parmesan to the egg bowl. Add salt and pepper. Mix until incorporated.

Bake: Fill each muffin slot until almost full. Place the tray on a rimmed baking sheet (to catch spills) and bake for 23-25 minutes, or until golden brown around the edges.

NOTES:

Store these in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Calories: 260 kcal
Protein: 22 g
Carbohydrates: 6 g
Fat: 16 g
Fiber: 2 g

01/23/2026

Happy Friday! 💜💜

What are you doing today??

01/22/2026

CHICKEN STUFFED POBLANO CHILES

INGREDIENTS

4 medium poblano chiles
1 large onion, finely chopped
2 -3 garlic cloves, minced
2 tablespoons olive oil, divided
2 boneless skinless chicken breasts, shredded
1⁄2 - 1 teaspoon seasoning salt
2 roma tomatoes, finely diced
1⁄2 cup mushroom, sliced
2 ounces monterey jack cheese, cut into 1/4 inch cubes (approximately 1/2 cup)

Cauliflower rice for 4 to serve peppers on top of.

DIRECTIONS
While using gloves, wash the poblano chilies and using a sharp paring knife, cut a slit lengthwise from stem to tip of chile leaving stem in tact.

Carefully cut away the seeds and membrane rinse the inside of the chilies and set aside.

In a large skillet over medium high heat, warm 1 tablespoon of the olive oil, add chopped onions and garlic.

Cook until onions begin to turn golden, stirring frequently.

Add the shredded chicken, sprinkle with seasoning salt and cook until chicken is almost cooked through; add tomato and mushrooms, continue to cook until chicken is done.

Preheat oven to 350 degrees and spray a 2 quart casserole dish with non-stick cooking spray.

With remaining tablespoon olive oil, lightly oil the outside of the chilies and place them cut side up in casserole dish.

Pack the chicken mixture into chilies and push cheese into mixture along the slit.
Cover dish, place in preheated oven and bake for 35 to 40 minutes; remove cover the last 5 to 10 minutes of cooking.

Serve on top of a bed of cauliflower rice.

ENJOY!

NUTRITION INFO

Serving Size: 1 (350) g
Servings Per Recipe: 4
Calories: 225.8
Total Fat 13.1 g
Total Carbohydrate 9.8 g
Dietary Fiber 1.8 g
Sugars 5 g
Protein 18.2 g

01/22/2026

Wishing a blessed Thursday! 💜

01/22/2026

High-Protein Cottage Cheese Omelet

INGREDIENTS

2 large eggs
1 tablespoon whole or 2% milk
1/8 teaspoon kosher salt
Pinch freshly ground black pepper
1/2 tablespoon unsalted butter
1 cup baby spinach (about 1 ounce)
3 tablespoons cottage cheese

INSTRUCTIONS

Place the eggs, milk, salt, and pepper in a medium bowl and whisk until the whites and yolks are completely mixed and the eggs are a bit frothy.

Melt the butter in an 8-inch nonstick frying pan over medium-low heat. Tilt the pan so the butter evenly coats the bottom. Add the spinach and cook until wilted, about 30 seconds. Pour in the eggs and immediately tilt the pan so the eggs coat the entire bottom.

Use a rubber or silicone spatula to gently drag and push the cooked eggs from the edges toward the center of the pan, making space for the uncooked eggs and forming waves in the omelet. Run a spatula under the edges, lifting up and tilting the pan to allow uncooked eggs to run under the cooked part. Cook until the edges are set and the center is wet but no longer loose or runny, about 2 minutes.

Remove the pan from the heat. Spoon the cottage cheese over half of the eggs. Use a spatula to gently fold the egg over the filling. Slide the omelet onto a plate.

ENJOY!

Per serving, based on 1 servings.
Calories 249
Fat 17.5 g
Carbs 4.0 g
Fiber 0.7 g
Sugars 2.4 g
Protein 18.7 g

Brina’s Keto / Low Carb Kitchen

01/26/2026

01/26/2026

01/25/2026

01/25/2026

01/25/2026

01/24/2026

01/24/2026

01/24/2026

01/23/2026

01/22/2026

01/22/2026

01/22/2026

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