Keto Meal Idea #20: Cheddar Quiche, Zucchini, Tomatoes

Keto Meal 20

Ingredients

2 slices Crustless Cheddar Quiche

1 cup diced zucchini

1/2 cup grape tomatoes

1 tablespoon olive oil

Macros: 620 calories, 56.2 g fat, 20.6 g protein, 11.1 g carbs, 2.6 g fiber

 

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Keto Meal Idea #34: Hamburger, Butter, Zucchini, Macadamia Nuts

Keto Meal 34

Ingredients

1/3 pound hamburger patty

2 tablespoons butter

1/4 medium zucchini (spiralized into zoodles)

1/4 cup grape tomatoes

2 tablespoons olive tapenade

1 tablespoon olive oil

2 ounces macadamia nuts

Macros: 1025 calories, 98.7 g fat, 29.9 g protein, 12.7 g carbs, 5.8 g fat

 

Keto Meal Idea #17: Grilled Tri-tip and Bacon Wrapped Zucchini

Keto Meal 17

Ingredients

3 ounces grilled tri-tip beef steak

1 medium zucchini (turn half into zoodles and toss with 1 teaspoon olive oil)

2 strips bacon (wrap around the other half of the zucchini that has been cut into spears, then grill)

Zesty Sour Cream (2 tablespoons sour cream + 1/4 teaspoon cumin + 1 teaspoon sriracha hot sauce + dash salt)

Macros: 438.8 calories, 33.7 g fat, 30.3 g protein, 5.6 g carbs, 1.7 g fiber

Keto Meal Idea #6: Pastrami, Zucchini, Avocado

Keto Meal 6

Ingredients

3 ounces pastrami

1/2 avocado

1 medium zucchini sauteed

Topped with 1 tablespoon olive oil

Macros: 409.4 calories, 32.5 g fat, 21.8 g protein, 12.4 g carbs, 6.4 g fiber

Spicy Keto Lasagna with Pepperoni and Chorizo

I’m launching a 90 Day Keto Challenge in January 2016. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. For more info, click here.


 

This is the most nutrient-dense keto dish I have created so far! Go ahead – scroll down there and check out the nutrient information on this recipe. Amazing, right? One of the secrets to packing in so much nutrition in this dish is using chorizo, a spicy Mexican sausage that is made from organ meats. You get tons of flavor in addition to all the nutrients organ meats provide us. (It really is delicious, I promise!) (If you can’t find chorizo, you can substitute spicy Italian sausage.)

And if you love cheese, you’ll love this dish because I was extra generous with the cheese ingredients: 1 pound of mozzarella and 2 pounds of ricotta!

Spicy Keto lasagna
Spicy Keto Lasagna with Pepperoni and Chorizo

Ingredients

10 ounces of fresh spinach
9 ounces chorizo
1/2 pound pepperoni
2 tablespoons tomato paste
2 tablespoons Frank’s hot sauce
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 tablespoons olive oil, divided
1 tablespoon water
32 ounces whole milk ricotta cheese (I bought mine at Trader Joe’s)
3 large eggs
1 teaspoon salt
1/2 teaspoon ground black pepper
3/4 pound of zucchini, sliced 1/8th inch thin, length-wise (I used a hand-held mandoline like this one)

1 pound whole milk mozzarella cheese, shredded

2 ounces Parmesan cheese, freshly grated

Directions

  1. Preheat oven to 375 degrees F.
  2. Heat a large pot of water to boiling and blanch the spinach. (Cook in the boiling water for about 1 minute, until it turns bright green.) Remove from heat and pour into colander. Set aside to drain and cool. (Alternately, you can use frozen spinach; defrost and drain well.) Squeeze out all excess water once it has cooled.
  3. In a medium skillet, cook the chorizo for 3 – 5 minutes, stirring occasionally, until cooked through. With a slotted spoon, remove the cooked chorizo and place into a small bowl, leaving most of the grease behind in the pan. Chop the pepperoni and add to the same bowl.
  4. In a small bowl, combine the tomato paste, Frank’s hot sauce, onion powder, garlic powder, 1 tablespoon of the olive oil, and 1 tablespoon of water. Stir to combine. Stir the tomato mixture into the medium bowl of pepperoni and chorizo. Set aside.
  5. In a medium bowl, combine the ricotta, eggs, salt, and pepper and stir well. Set aside.
  6. In a 9×13 inch glass baking dish, drizzle the remaining 1 tablespoon of olive oil. Layer half of the zucchini slices over the bottom of the dish, overlapping slightly if needed. Spread out all of the ricotta mixture over the first layer of zucchini. Top the ricotta mixture with the spinach (be sure to have squeezed out all excess water). Now top with the remaining zucchini, overlapping again, if needed. Top with the meat and tomato mixture, spreading out evenly. Next, sprinkle with the mozzarella and Parmesan cheeses and spread out evenly.
  7. Place the baking dish onto a sheet pan. Cover baking dish with foil and place into preheated oven for 30 minutes. Remove the foil and continue baking for another 20 – 30 minutes, or until the edges of the cheese start to brown and the whole dish is bubbly at the edges. Remove from oven and cool for 10 minutes before serving.

Here are more pictures of the layers as I went along:

First layer: olive oil and zucchini noodles
First layer: olive oil and zucchini noodles (I had a GIANT zucchini to work with)

 

Ricotta cheese layer
Ricotta cheese layer. Creamy goodness.

 

Spinach goes next
Spinach goes next.

 

Another layer of zucchini noodles, topped with the meat and tomato mixture (I started to put the mozzarella on before I snapped a pic, oops!)
Another layer of zucchini noodles, topped with the meat and tomato mixture (I started to put the mozzarella on before I snapped a pic, oops!).

 

Top with tons of cheese, then cover with foil and you're ready to bake.
Top with tons of cheese, then cover with foil and you’re ready to bake.

 

Yield: 8 servings

Nutrition info: 764 calories, 9.8 carbs, 1.6 fiber, 60 g fat, 45 g protein
RDA info: thiamin 26%, vitamin B12 37%, riboflavin 47%, niacin 19%, vitamin B6 27%, folate 27%, vitamin A 91%, vitamin C 35%, vitamin D 15%, vitamin E 10%, vitamin K 232%, calcium 70%, iron 19%, magnesium 20%, manganese 32%, potassium 22%, selenium 71%, zinc 35%