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Keto Chow Chicken and “Rice” Casserole

 

Keto Chow Chicken and “Rice” Casserole

Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Main Dish
Keyword: Keto Chow Community Recipe, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Keto Chow Community Recipe
Servings: 9
Calories: 341.2kcal

Ingredients

Cream of Chicken Ingredients

Casserole Ingredients

  • 4 chicken thighs
  • 2 oz chicken broth remaining from soup
  • 16 oz steamed broccoli drained and chopped
  • 16 oz steamed riced cauliflower drained
  • 2 cup shredded cheese
  • 1/2 medium yellow onion diced (or 2 tbsp dried chopped onion)
  • 3 cloves garlic minced
  • 1 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper

Instructions

Cream of Chicken Directions

  • Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.

Casserole Directions

  • Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
  • Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
  • Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
  • Bake at 350 degrees for 20-30 mins.

Notes

I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid. 
Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious. 
Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot. 
This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Amount Per Serving (1 serving)
Calories 341.2 Calories from Fat 220
% Daily Value*
Fat 24.4g38%
Saturated Fat 12.6g79%
Trans Fat 0.7g
Polyunsaturated Fat 1.86g
Monounsaturated Fat 6.21g
Cholesterol 91.9mg31%
Sodium 1079.2mg47%
Potassium 498.35mg14%
Carbohydrates 8g3%
Fiber 3.6g15%
Sugar 2.6g3%
Protein 24.2g48%
Vitamin A 746.96IU15%
Vitamin C 27.68mg34%
Calcium 372.71mg37%
Iron 1.14mg6%
Sugar Alcohol 0.04g
Net Carbs 4.37g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 341.2kcal | Carbohydrates: 8g | Protein: 24.2g | Fat: 24.4g | Saturated Fat: 12.6g | Polyunsaturated Fat: 1.86g | Monounsaturated Fat: 6.21g | Trans Fat: 0.7g | Cholesterol: 91.9mg | Sodium: 1079.2mg | Potassium: 498.35mg | Fiber: 3.6g | Sugar: 2.6g | Vitamin A: 746.96IU | Vitamin C: 27.68mg | Calcium: 372.71mg | Iron: 1.14mg | Sugar Alcohol: 0.04g | Net Carbs: 4.37g

Photos by Sarah DeYoung Photography

Holiday Recipe Challenge: Amanda Balle’s Pumpkin Roll

 

Holiday Recipe Challenge: Amanda Balle's Pumpkin Roll

Pumpkin cake with a cream cheese frosting rolled inside.
Prep Time30 mins
Cook Time15 mins
Cooling Time1 hr 15 mins
Total Time2 hrs
Course: Desserts
Keyword: Pumpkin Spice Caramel
Keto Chow Flavor: Pumpkin Spice Caramel
Recipe Creator: Amanda Balle
Servings: 12
Calories: 131.58kcal
Author: Amanda Balle

Ingredients

Pumpkin Cake

Cream Cheese Filling

Instructions

  • Preheat oven to 350F.
  • Prepare a jelly roll pan by lining it with a piece of parchment paper that fits the pan and grease the top side of the paper.
  • Add eggs, sweetener, pumpkin, vanilla, baking soda, cinnamon, and Keto Chow together in a bowl and blend everything with an electric mixer or stand mixer until it's nice and creamy. Your cake mixture will be thick.
  • Spread around on previously prepared greased parchment paper until evenly dispersed over the whole surface of the pan.
  • Bake in preheated oven for 15 minutes. When cake is finished baking, let it cool for 1-5 minutes and then roll it up WITH the parchment paper. Let cake cool for 30 minutes while rolled up with parchment paper.
    Photo of the Pumpkin Roll cake rolled in the parchment paper waiting to cool
  • While your cake cools, you can prepare your filling by adding the cream cheese, butter, and sweetener. Beat slowly to incorporate powdered sweetener then speed up and beat for 30 seconds. Stop and scrape sides of the bowl and then beat for another minute.
  • After 30 minutes of cooling, unroll the cake and let it cool for another minute or two.
  • Spread your cream cheese filling over the entire cake and then roll up the cake, this time without the parchment paper.
  • Wrap with plastic wrap and set in the fridge for at least an hour. When serving, you can dust with more powdered sweetener, if desired.

Notes

If you do not have parchment paper, you can dust a thin kitchen towel with powdered sweetener and roll your cooked cake up with the towel instead of the parchment paper, but be sure to grease your baking pan very well.
 
Photo of completed Pumpkin Roll
Nutrition Facts
Holiday Recipe Challenge: Amanda Balle's Pumpkin Roll
Amount Per Serving (63 g)
Calories 131.58 Calories from Fat 107
% Daily Value*
Fat 11.88g18%
Saturated Fat 6.91g43%
Trans Fat 0.4g
Polyunsaturated Fat 0.58g
Monounsaturated Fat 3.21g
Cholesterol 71.6mg24%
Sodium 280.82mg12%
Potassium 183.97mg5%
Carbohydrates 15.58g5%
Fiber 0.89g4%
Sugar 1.04g1%
Protein 4.58g9%
Vitamin A 1999.96IU40%
Vitamin C 11.87mg14%
Calcium 85.55mg9%
Iron 0.49mg3%
Sugar Alcohol 13.21g
Net Carbs 1.49g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 63g | Calories: 131.58kcal | Carbohydrates: 15.58g | Protein: 4.58g | Fat: 11.88g | Saturated Fat: 6.91g | Polyunsaturated Fat: 0.58g | Monounsaturated Fat: 3.21g | Trans Fat: 0.4g | Cholesterol: 71.6mg | Sodium: 280.82mg | Potassium: 183.97mg | Fiber: 0.89g | Sugar: 1.04g | Vitamin A: 1999.96IU | Vitamin C: 11.87mg | Calcium: 85.55mg | Iron: 0.49mg | Sugar Alcohol: 13.21g | Net Carbs: 1.49g

Photos by Sarah DeYoung Photography

 

Holiday Recipe Challenge: Mike Mallett’s Pumpkin Spice Tart

 

Holiday Recipe Challenge: Mike Mallett's Pumpkin Spice Tart

This is a cream pie, not a custard-style baked pie. You can skip the shell altogether and eat this like pudding if you wish! You can also cut the whipped cream topping in half to lower the carbs if you want. You could make this tart with Snickerdoodle Keto Chow instead of the Pumpkin.
Total Time1 hr
Course: Desserts
Keyword: Pumpkin Spice Caramel
Keto Chow Flavor: Pumpkin Spice Caramel
Recipe Creator: Keto Chow Community Recipe
Servings: 12
Calories: 374.21kcal
Author: Mike Mallett

Equipment

  • 10" tart pan
  • whipped cream dispenser (optional)

Ingredients

Topping

Crust

Pumpkin Filling

Instructions

Topping

  • This topping is a flavored whipped cream. You can make it in a bowl using a hand or stand mixer, but my instructions are for a whipped cream dispenser bottle which uses NO2 cartridges. If you use a mixer, make a whipped cream in a bowl to stiff peaks with no sweetener, then fold in the dry ingredients at the end with a rubber spatula. This is enough topping for slightly more than one tart, depending on how thick you like your whipped cream.
  • Chill whipped cream canister in the freezer for at least an hour with the lid off or with the lid on in the fridge overnight. If using a bowl instead, chill the bowl.
  • Combine dry ingredients for the topping in a blender. Blend on high for 3 minutes. Tap the blender occasionally to make sure all ingredients become finely powdered.
  • Add cream and vanilla and blend until mixed, approximately 20 seconds, until wet and dry ingredients are well blended.
  • Pour the cream into the whipped cream canister and screw on the lid tightly.
  • Insert the NO2 cartridge into the dispenser and screw on the part which holds it until you hear the gas release into the canister. Immediately swirl the canister to mix the gas into the cream by turning upside down and shaking for about 15 seconds.
  • Install the right dispenser nozzle.
  • Store in the fridge until the tart is finished.

Crust

  • This is a crumb-style crust similar to a graham cracker crust, but slightly more crusty. You can substitute any crust you want such as a coconut flour crust, but I tried to minimize the net carbs by substituting more fiber for some of the flour.
  • Preheat oven to 325F.
  • Combine and whisk the crust's dry ingredients in a bowl to break up any clumps until it is a smooth, even powder.
  • Melt butter in the microwave.
  • Add vanilla to melted butter and stir.
  • Pour liquid onto dry ingredients and stir crumb mixture until well distributed.
  • Pour crumb mixture into a 10" tart pan, approximately 1 1/2" deep and press down and onto the sides of the tart pan with a flat bottomed glass or measuring cup. This is a crumb-style crust, so you want to press it hard enough so that it does not crumble while baking. Crumbs do not need to go all the way to the top, but should be about 1" high on the sides.
  • Cook at 325F for 8-10 minutes. Crust should be slightly brown, but will not change color much.
  • Let cool to room temperature. You can speed this up by putting it in the freezer for 10 minutes.

Pumpkin Filling

  • Whip cream to soft peaks, then add vanilla.
    Mixing Pumpkin Spice Tart
  • Add dry ingredients and cream cheese to the whipped cream and beat until smooth, approximately 1 minute.
  • Add pumpkin and beat again, making sure to scrape down the sides of the bowl several times until filling is smooth and evenly colored.

Final Assembly

  • Gently spoon filling into the cooled tart shell one scoop at a time. This helps distribute the filling evenly and also prevents disturbing the shell, which is somewhat fragile.
  • Using an offset spatula, spread the filling to all of the corners.
  • Chill for at least 1 hour
  • Add whipped cream topping to the top of the tart using whatever pattern you choose. You can use a spoon and spread it that way or you can do small dots with a whipped cream dispenser or piping bag.
    Mike photo adding whipped cream
  • If desired, you can serve with some low carb caramel sauce and/or chopped nuts like pecans. Keep leftovers covered in the fridge.

Notes

The whipped cream dispenser is my new favorite kitchen gadget. One trick about using the cream dispenser is this: the spices tend to clog the nozzle. This is why I recommend blending all the powders (spices, sugar, Keto Chow, etc.) to make the particles as fine as possible. You will have leftover cream as this makes more than you need for one tart, but you do not want to partially fill the canister because you waste a gas cartridge every time you fill it.
 
Pumpkin Spice Tart

Orig

Nutrition Facts
Holiday Recipe Challenge: Mike Mallett's Pumpkin Spice Tart
Amount Per Serving (150 g)
Calories 374.21 Calories from Fat 288
% Daily Value*
Fat 31.99g49%
Saturated Fat 18.67g117%
Trans Fat 0.99g
Polyunsaturated Fat 2.59g
Monounsaturated Fat 8.32g
Cholesterol 86.78mg29%
Sodium 420.55mg18%
Potassium 380.29mg11%
Carbohydrates 27.13g9%
Fiber 8.63g36%
Sugar 3.9g4%
Protein 8.51g17%
Vitamin A 6601.22IU132%
Vitamin C 18.98mg23%
Calcium 168.24mg17%
Iron 1.42mg8%
Sugar Alcohol 11.99g
Net Carbs 6.51g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 150g | Calories: 374.21kcal | Carbohydrates: 27.13g | Protein: 8.51g | Fat: 31.99g | Saturated Fat: 18.67g | Polyunsaturated Fat: 2.59g | Monounsaturated Fat: 8.32g | Trans Fat: 0.99g | Cholesterol: 86.78mg | Sodium: 420.55mg | Potassium: 380.29mg | Fiber: 8.63g | Sugar: 3.9g | Vitamin A: 6601.22IU | Vitamin C: 18.98mg | Calcium: 168.24mg | Iron: 1.42mg | Sugar Alcohol: 11.99g | Net Carbs: 6.51g

Photos by Sarah DeYoung Photography

Strawberry Cake or Cupcakes

 

Strawberry Cake or Cupcakes

Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Desserts
Keyword: Amanda Balle, Strawberry
Keto Chow Flavor: Strawberry
Recipe Creator: Amanda Balle
Servings: 12
Calories: 229.4kcal
Author: Amanda

Ingredients

STRAWBERRY CAKE

STRAWBERRY CREAM CHEESE FROSTING

Instructions

  • Preheat oven to 350 degrees.
  • With an electric mixer, cream together all cake ingredients on medium speed for about 2-4 minutes until creamy and well combined. 
  • Add batter to a standard cupcake tin with papers or well greased pan. You can also use a 10-inch round cake pan that has been lined with parchment and greased.
  • For cupcakes, bake for 25 minutes. For round cake pan, bake for 30 minutes. Let cake or cupcakes cool completely before frosting. 
  • While your cake is baking, you can prepare the frosting. Add together all ingredients and mix on low. After 30 seconds, once there is no loose powder, whip on high for one minute, scrape sides and then whip another minute. 
  • Frost cakes as desired.

Notes

Mini cupcakes yield approx 45 pieces.
In the Keto Chow photos, we used the optional red food coloring.
Nutrition Facts
Strawberry Cake or Cupcakes
Amount Per Serving (1 serving)
Calories 229.4 Calories from Fat 181
% Daily Value*
Fat 20.1g31%
Saturated Fat 10.6g66%
Trans Fat 0.6g
Polyunsaturated Fat 1.42g
Monounsaturated Fat 6.47g
Cholesterol 104.9mg35%
Sodium 392.1mg17%
Potassium 459.73mg13%
Carbohydrates 13.6g5%
Fiber 1.9g8%
Sugar 1.3g1%
Protein 10.2g20%
Vitamin A 616.1IU12%
Vitamin C 32.64mg40%
Calcium 272.62mg27%
Iron 0.89mg5%
Sugar Alcohol 9.74g
Net Carbs 2.03g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 229.4kcal | Carbohydrates: 13.6g | Protein: 10.2g | Fat: 20.1g | Saturated Fat: 10.6g | Polyunsaturated Fat: 1.42g | Monounsaturated Fat: 6.47g | Trans Fat: 0.6g | Cholesterol: 104.9mg | Sodium: 392.1mg | Potassium: 459.73mg | Fiber: 1.9g | Sugar: 1.3g | Vitamin A: 616.1IU | Vitamin C: 32.64mg | Calcium: 272.62mg | Iron: 0.89mg | Sugar Alcohol: 9.74g | Net Carbs: 2.03g

Photos by Sarah DeYoung Photography