Easy Oven-Baked Buffalo Wings!

Back again with a new recipe, by special request! I tried a bunch of different methods for oven baked wings and was having a hard time replicating that crunch you get from deep frying them. Alas, we don’t have the space for a deep fryer (maybe one day!) so I kept going on my quest to find the perfect baked wing recipe. And I’ve got it here for you today! The trick is to render down some of the fat by BOILING the wings before you bake them! I know it sounds odd, but I promise you it works!

See?! Proof!

See?! Proof!

Oven-Baked Buffalo Wings


2 lbs of chicken wing pieces


1/4 cup Frank’s red hot sauce

1/4 cup butter


Preheat oven to 450º F.

Fill a small pot with water, adding salt as if you were going to use it to boil pasta. Bring to a boil. Add chicken wings to boiling water, and boil for 8-10 minutes. While they are boiling, skim the fat from the top of the pot with a slotted spoon and discard. Remove the wings from the water and place them on a wire rack to dry off, pat them with a paper towel to remove excess water. Place the wings directly on a sheet pan (do not cover with tin foil) with the side with the largest skin “surface area” facing down (the side that touches the pan will get the most crispy!). Bake for 25-30 minutes on one side, then flip and bake for 5 minutes on the other side. While wings are cooking, combine butter and Frank’s red hot sauce in a small saucepan over low heat and stir until melted and combined. When the wings are done, toss them in the sauce and serve immediately. Enjoy!




Keto Chicken Pot Pie!

This weekend, out of nowhere, I got a craving for chicken pot pie. This was odd because I have no recollection of ever having eaten a chicken pot pie, except a vague memory of the taste of the filling. SO I set out to recreate that taste, because when I get a craving there is NO stopping me. I’m pretty proud of this recipe because while I did read about a million chicken pot pie recipes on the internet for inspiration, the end product is 100% my invention! AND it only has 6g of net carbs per serving!



Keto Chicken Pot Pie! (with Carbquik crust)

Servings: 6


For the filling:

1/2 tbsp olive oil

1/8 of a large onion, diced

1 large celery stalk, diced

1.5 cups of cooked chicken breast, diced

3/4 of a 10 oz package of frozen peas and carrots

Salt and pepper and garlic powder and onion powder to taste

For the homemade Cream of Chicken Soup:

1.5 cups of chicken broth

3/4 cup heavy cream

1 tbsp corn starch

2 tbsp shredded parmesan cheese

Salt and pepper and garlic powder and onion powder and parsley, to taste

For the Carbquik Crust:

1.5 cups Carbquik

3/4 stick of butter, softened

1 cup unsweetened almond milk

Tiny sprinkle of garlic powder


Preheat oven to 400º.

Start by preparing the Cream of Chicken Soup. Bring the chicken broth to a boil and leave for 5 minutes, or long enough for it to reduce by half. Combine heavy cream and cornstarch in a separate bowl and whisk to combine (NOTE: If you just add the cornstarch into the broth, you will get lumps. Lumps are bad!) Slowly stir the cream/cornstarch mixture into the chicken broth and reduce to a simmer, letting it thicken while you prepare the rest of the filling. Add the parmesan and spices listed above, to taste (I never ever measure my spices, just keep adding a dash of everything until it tastes good to you!)

Next, prepare the veggies. Heat the olive oil over medium heat and add the onions, celery, and spices. Saute until fragrant. Then add the frozen carrots and peas and 1/8 of a cup of water, and cover the pan for 5 minutes, until veggies are tender. Uncover, add the chicken, and cook until all water has evaporated. Pour veggies into a greased pie dish. Then, pour Cream of Chicken Soup over the veggies. Tap pie dish against counter to make sure the soup gets into all the nooks and crannies!

Now, prep your crust! Put your carbquik in a bowl and slowly pour in the unsweetened almond milk while whisking the mixture (to prevent lumps). Next add the butter (and garlic powder) and stir until everything is combined. (Note: I actually melted my butter a bit in the microwave before adding it since I was afraid it was too hard to combine properly. This made my crust mixture a bit liquidy but it still turned out perfect in the end). Pour mixture over the top of the pie, making sure to spread it out so it covers all of the filling. (Note: if the mixture is sitting very high in your pie dish, you may want to put a baking sheet one rack below it in the oven in case the filling bubbles over the sides. I used a cake pan which is deeper and has slightly higher sides and had no problem with overflow!) Bake in oven for 30-45 minutes, or until top is nice and brown!

Like this!

The finished product right out of the oven!!


It was hard to restrain myself long enough to take pictures…

Nutrition is below, for those interested. Pretty awesome keto Macros! Remember these stats reflect the brands that I use (for example my Heavy Cream has 0g of carbs, but many others do not).


Please leave a comment if you try it and let me know how it goes! KCKO!

Residual Recipe Roundup (Best of October)

Can we just agree to pretend that I haven’t been completely absent from the blog for over a month and move on to the awesome food pics? Because I have a lot of great food to show you. Yes? Good.

PicMonkey Collage

1. Cheesy Roasted Cauliflower Bake

I made this last night after starting off with the idea of a loaded cauliflower soup before realizing I was totally out of chicken broth. But what to do with the head of cauliflower roasting in the oven? Make a casserole/bake thingy of course! I see a lot of casseroles using steamed cauliflower, but I think the flavor you get from roasting the cauliflower is essential in this recipe. It takes more time but the payoff is SO tasty!

(Makes 4 huge servings, you could probably stretch it to 6)


  • 1 head cauliflower
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • 2 cups shredded cheese (I used a mix of mild and sharp cheddars)
  • 4 oz cream cheese, softened (add more if you prefer it creamier, I cut back since B doesn’t like excessive cheese)
  • 1 slice bacon, fried until crisp and crumbled
  • 1/4 cup diced onion
  • 10 plain pork rinds
  • 1/4 cup parmesan cheese (grated kind from the shaker)
  • Dried parsley


Preheat oven to 400° F. Cut cauliflower into small florets and, in a large bowl, stir in olive oil, salt, and pepper. Spread onto lined baking sheet and roast for about 30 minutes, until cauliflower is nicely browned. Remove from oven and turn oven down to 350° F.  In a large bowl, stir together cauliflower, shredded cheese, cream cheese, crumbled bacon, and onion. Spoon into a 9 inch pie pan (this is what mine fit perfectly into, feel free to use a small casserole dish or whatever else you like). Put pork rinds, parmesan cheese, and parsley into a ziploc bag. Seal the bag, then use a wooden spoon or something else flat and heavy to crush the pork rinds and mix everything together. Spread this mixture evenly on top of your casserole. Bake for about 20 minutes, or until top is nicely browned.

Rating: 5/5. Will be coming back to this one again and again.

2. Ultimate Keto Peanut Butter Cookies

Recipe HERE! I substituted erythritol and liquid stevia for the granulated splenda and added 1 tbsp of melted butter and 1 tbsp of heavy cream, since my batter was initially very dry, and they came out fantastically! I got a little bit of the cooling effect from the erythritol since the recipe requires so much of it, do any of my lovely readers know if Swerve has that effect as well? I don’t mind the cooling, but B doesn’t like it, and I’d love to make some healthy baked goods that he’ll also enjoy! Other than that these cookies were fantastic!

Rating: 3.5/5. Will move up once I figure out how to get rid of that darn cooling.

3. Leftover Brisket and Butternut Squash Soup

I made this using leftover brisket from my recipe HERE! I basically just threw in all the veggies we had in the fridge (celery, carrots, onion, and cubed butternut squash) and let them simmer for a while in a mix of beef broth and chicken broth and leftover juices from the brisket. I just simmered until the butternut squash could be pierced easily with a fork, then added the brisket and simmered for a bit longer. Something about the savory brisket with the sweet butternut squash was SO delicious. I think this is one of the best soups I’ve ever made.

Rating: 5/5. This is one of those stroke of genius soups that I know will be hard to recreate; when am I ever going to have leftover brisket and butternut squash in my fridge at the same time again?

4. Bacon Roasted Asparagus

Easy peasy! We had made some bacon in the oven earlier in the day so I just saved all the fat in the pan, chopped a bunch of asparagus in half, tossed them in the pan with the bacon fat, and topped with a generous amount of shredded parmesan and a squeeze of lemon juice. Roasted at 400° F for 20-25 minutes, turning once about halfway through! Yum!

5. Cinnamon Pecan Scones

Recipe from my favorite low-carb blogger ever HERE. I just subbed out the maple extract for vanilla extract, added a few dashes of cinnamon, as well as about 2-3 tsp of coconut flour (since my batter was pretty wet at first). And I made a simple cinnamon cream cheese frosting by blending cream cheese, erythritol, cinnamon, and vanilla extract until creamy and then piping it onto the scones! A great alternative to my normal breakfast of eggs, eggs, and more eggs!

Rating: 4/5. (I think I should have used the original frosting from the recipe since mine was a little gritty. Gotta invest in some powdered erythritol!)

6. (Best thing I’ve ever made ever) Keto Shepherd’s Pie

If you are going to make one recipe out of any of these recipes, make it this one. OH MY GOD. I just want to make this again tonight, and then again next week, and then eat nothing but this recipe ever for the rest of my life. This is another recipe, which can be found HERE, from my favorite low carb blogger Carolyn Ketchum of ‘All Day I Dream About Food.’ If you haven’t checked out her website yet, do it. I have never been disappointed by one of her recipes. As for this recipe, my mouth is water again just thinking about it. What really makes it is the lamb. DO NOT sub out the lamb for beef or pork if you can help it. I actually sprung for a well-sourced ground lamb from an awesome local shop for this recipe, and the flavor was unbelievable. Highly, highly recommended.

Rating: 10/5. I want to marry this recipe.

Comment and let me know if you try any of the recipes and enjoy! KCKO!

Residual Recipe Roundup (AKA Food that didn’t make the blog this week)

I’ve decided to start making a weekly (or maybe bi-weekly) post cataloging all the food I make that wasn’t necessarily pretty enough for a post of its own, but still delicious and worth remembering. This blog is starting to become like a quasi-recipe book for me (which was not its original purpose but honestly who cares) and I want to make sure I have everything recorded so I can come back to these recipes in the future! On with the photos!

Homemade Peanut Butter Cup Fat Bombs!


Reasons not posted: Made from this recipe here with only a couple alterations (sun butter instead of peanut butter, with extra sun butter in the center!), also totally forgot to take a picture after adding the extra chocolate

Recipe Rating: 4.5/5 (Next time I want to add a little more texture with some crushed almonds on top!)

Keto Calzones!


Reasons not posted: Taken from this recipe here, these calzones were SO delicious but didn’t turn out as puffy and crispy on the outside as I would have liked. Plus they were ridiculously hard to separate from the pan. Going to try a few alterations, these might show up on the blog looking prettier in the next few weeks!

Rating: 3.5/5

Leftover Chicken Alfredo with Garlicky Kale!


Reasons not posted: Duh, it’s leftovers! And the garlicky kale is too easy to require a recipe. Easy but so delicious I decided to put it up here anyways. Also, the chicken alfredo reheated really nicely. I’m having the last bit for lunch today!

Rating: 4.5/5 (Didn’t make enough kale, B was sad. I always underestimate his love of vegetables…)

Spicy Grilled Cheese on Alison Bread!


Reasons not posted: Honestly I have no idea. This was the best thing I’ve made all week. Here, have the recipe now!

Spicy Grilled Cheese on Modified Alison Bread (Original Alison Bread recipe here)

To Make Bread:

  • 1 egg
  • 1 tbsp butter (melted)
  • 2 tbsp coconut flour
  • 1 tbsp almond flour
  • 1 tsp baking powder
  • Sprinkle of garlic powder, italian seasoning, and salt

Mix dry ingredients, then mix wet ingredients. Grease your choice of container (I used a bowl for this one) and combine wet and dry ingredients. Microwave for 60-90 seconds. Let cool, then slice in half.

To Make Grilled Cheese:

Top Alison Bread with 1.5 slices of your favorite cheese (I used Sharp White American, yum) and some hot sauce. Heat pan with 1/2 tbsp of butter until it is nice and hot. Then pan grill your sandwich until it gets brown and crispy on both sides. (If cheese isn’t melting fast enough then cover your pan with a lid for 30 seconds or so). Enjoy your delicious cheesy sandwich!

Rating: A zillion.

Egg and Cheese Breakfast Sammich on Alison Bread!


Reasons not posted: I burnt it a little so it wasn’t very pretty. Oops! Still delicious.

Rating: 4.5/5 (Despite the burnyness)

And those are all my misfit recipes of the week! Leave a comment if you try anything and enjoy it! KCKO!

Super Easy Keto-Friendly Chicken Alfredo with Mushrooms and Roasted Broccoli


Last night was a lesson in not giving up on a recipe and thinking on the fly in the kitchen. This dish was so close to being a failure, but ended up turning out better than I ever expected. At first I wanted to slow cook the entire thing (chicken, sauce and mushrooms first and adding broccoli at the very end). But after putting my frozen chicken and sauce in the slow cooker on high, so the chicken would defrost, i realized my sauce was going to burn or curdle before the chicken even started cooking. SO I took out the chicken, and put it on a pan, added the broccoli on top, and roasted it in the oven for 45 minutes before tossing it back in the sauce (and keeping the delicious roast broccoli separate, I’ll never cook broccoli any other way again). And it was amazing! Yay for salvaging recipes on the brink of disaster!

Keto-Friendly Chicken Alfredo with Mushrooms and Roasted Broccoli

7 boneless skinless chicken thighs

1 jar of Alfredo Sauce (I used Gia Russa brand that I found at Whole Foods; you want something that has all the good stuff (cream, butter, parmigian) and no hidden sugars/carbs)

1/3 cup of heavy cream/whipping cream

1.5 heads of broccoli, separated into florets

1.5 cups of sliced crimini mushrooms

3 garlic cloves, smashed

1/2 an onion, chopped

Olive Oil

salt and pepper to taste


(These are the ideal instructions, without the ways I messed up) Preheat oven to 375°. Place chicken into any oven-safe pan with high sides. Top with onion, garlic, mushrooms, and broccoli. Make sure Broccoli sits on top of the chicken, not touching the bottom of the pan (juices will form on the bottom of the pan, and you don’t want the broccoli roasting in that, since it will get mushy). Drizzle everything with olive oil, and season with salt and pepper. Roast uncovered for 10 minutes (broccoli should be pretty browned) and then cover loosely with tin foil and roast another 35 minutes (45 minutes total). While this is happening, throw Alfredo sauce and heavy cream into slow cooker, on LOW, to heat. Stir frequently. (You can also do this in a pan, just make sure to heat it very slowly). Add salt and pepper to taste. When chicken is done, separate broccoli (it tastes so good roasted and plain that I didn’t want to throw it into the cream sauce) and place chicken, onion, mushrooms, and garlic into slow cooker or pan and mix to cover with sauce. Heat on low for another 5 minutes, just long enough for everything to incorporate. Serve with broccoli on the side!

What the broccoli should look like after roasting (and removing chicken)

What the broccoli should look like after roasting (and removing chicken)


So delicious…

And the nutrition facts, for those interested! Only 4 net carbs per serving!


Enjoy! Please post a comment if you try it and let me know how it goes!

Easy Garlic Parmesan Pepperoni Chips!


Well hello there…

These are the BOMB. We had a bunch of pepperoni leftover from when I made holy-grail pizza the other day, and I wanted to do something interesting with it instead of just…eating it out of the fridge. And this is the result, deliciously garlicy and super crunchy pepperoni chips! They’re such an awesome substitute if you’re missing the crunch of normal potato chips. These are fantastic just as they are, but I keep imagining them dipped in some awesome warm marinara sauce like this one from I Breathe I’m Hungry. I may just end up making it tonight to satisfy that craving… Anyways, on with the recipe!


Oh sweet pepperoni, you lived such a short yet noble life. And now I’m going to eat you.

Keto-friendly Garlic Parmesan Pepperoni Chips


  • 25 Pepperoni slices (or more if you have a big pan and a big appetite)
  • Cayenne powder (optional, I just like everything a little spicy)
  • Garlic powder
  • Parmesan cheese (the powdery kind)


Preheat oven to 400°. Lay pepperoni slices on a baking sheet, evenly spaced. Season each with a generous sprinkle of cayenne and garlic powder. Place in oven, bake for 8 minutes. Remove from oven and flip each pepperoni. Sprinkle again with cayenne and garlic powder and bake for 2 more minutes. Remove from oven and sprinkle with powdered parmesan (I use quite a bit). Switch oven to HIGH Broil setting, and return chips to oven. WATCH VERY CAREFULLY. These will go from fine to burned in a split second, so keep a very close eye on them. Remove as soon as parmesan begins to bubble.



Enjoy plain or with your favorite dip! They’re delicious either way!


These will keep their crispiness for a couple of days if stored in an airtight container. Yum!

Nutrition (for entire recipe): Calories 219 – Total Fat 20 – Total Carbs 0 – Protein 11

Holy-grail Gluten-free Keto-friendly Pizza!

Delicious and cheesy.

Delicious and cheesy.

Lactose intolerants, Vegans, Cheese-haters beware! This recipe is not for you.

But honestly, for the rest of you, this is the only flourless pizza crust recipe you’ll ever need. And it’s so painless to make; way easier than a regular pizza dough, and without sacrificing any deliciousness. 5 minutes of prep, ~15 minutes in the oven, and you’ll be ready to chow down on beautiful pizza deliciousness.

The crust on its own, post-baking.

The crust on its own, post-baking.

With toppings added. Unevenly distributed because I wanted at least  one slice of plain cheese, and B wanted ALL THE TOPPINGS.

With toppings added. Unevenly distributed because I wanted at least one slice of plain cheese, and B wanted ALL THE TOPPINGS.

All done!

All done! Beautiful cheesy goodness.

Look at that lovely flaky crust!

Look at that lovely flaky crust! Anyways, enough distractions, on to the recipe..

Holy-grail Gluten-free Pizza Crust

(Adapted from 3 different recipes found on reddit’s /r/keto and /r/ketorecipes)


1.5 cups Shredded Cheese (I use a mixture of Mozzarella and Sharp Cheddar)

3/4 cup + 2 tbsp Almond Meal (I like the appearance and texture of this better with almond meal, if you want a lighter crust then you can use Almond Flour)

2 tbsp Cream Cheese

1 egg

Italian Seasoning

Garlic Salt


Preheat oven to 425°. Place both the shredded cheese and the cream cheese in a microwave-safe bowl and microwave until entirely melted. WAIT for cheese to cool enough so that you can handle it without burning yourself, and also so it won’t cook the egg as you mix it in. Mix in egg, almond meal, and a few sprinkles of italian seasoning with your hands, until all ingredients are combined. The mixture should have a (surprisingly!) normal dough-like consistency. Spread onto a cookie sheet/pizza pan topped with parchment paper (or grease your pan very very well, this will stick easily. Learned this lesson the hard way after using tin foil). My technique involves placing the dough on the pan, topping with a layer of saran wrap, and then using a can to roll it out (just…make sure to remove the saran wrap before baking, if that wasn’t obvious). Poke a lot of holes in it with a fork to prevent bubbling, and then sprinkle with a tiny bit of garlic salt (if you are using only shredded Mozzarella then I would use more salt). Bake for 8 minutes, then remove and poke more holes if any bubbles have formed. Bake for an extra 4-7 minutes (12-15 total), until browned.  Remove and top with all of your favorite pizza toppings, then return to the oven for 5 more minutes. If you like your cheese really melted and bubbly, set your oven to broil on High for 30 seconds at the very end (but make sure to keep an eye on it so that it doesn’t burn).

It’s as easy as that. Please leave a comment and let me know if you try it! Enjoy!