Keto Eggo Toaster Waffles

Keto Eggo Toaster Waffles

There are some foods that populate the pre-made frozen section of the grocery store that no matter how obviously wrong, unhealthy and processed they may be; still hold an incredible taste, texture and mouthfeel experience. Like Hot Pockets, Toaster Waffles have always been one of my favorite go to breakfast options. They are quick, easy and their crunchy outside and soft middle is one of my favorite texture combos.

Sam and I have been working on meal prep ideas and Eggo Toaster Waffles came to mind. You can make them ahead of time, freeze in large quantities and then when you need breakfast fast your only 3 toasting minutes away! Just in our version your going to get packed with protein, fat and healthy ingredients. The macros are fantastic for a Keto diet; only 1.4 net carbs per waffle! I hope you give this one a try!

4 Large Eggs

1/2 Cup Cream Cheese | 120 ml

1/4 Cup Almond Flour | 40 g

1 Tbsp Baking Powder | 9 g

1 Tbsp Monkfruit/Erythritol | 12 g

1/3 Cup Coconut Oil | 80 ml

1 Tsp Vanilla Extract | 5 ml

Combine all ingredients into a food processor and mix until well incorporated. Use a 1/3 measuring cup to portion onto your waffle iron. This recipe makes 8 waffles total, the five mentioned in our video is inaccurate (Perhaps we ate some while we were shooting and lost count)!

Total Fat: 17.1 g | Net Carbs: 1.4 g | Protein: 4.4 g

Keto Eggo Toaster Waffles
Keto Nutella | Keto Hazelnut Spread
Keto Nutella | Keto Hazelnut Spread

Keto Avocado Hamburger Buns

Keto Avocado Hamburger Buns

So everyone has been requesting that we make a dairy free version of our keto hamburger buns. We sort of got inspired by two things – a brownie recipe made with avocado and an abundance of ripe avocados on sale at our local Smiths. So we began playing. It turns out that avocado can successfully replace the mozzarella in this Keto hamburger bun. If you are dairy free and/or Paleo these are for you!

2 1/2 cups almond flour

1 1/2 cups flax meal

2 tablespoons psyllium husk

3 tablespoons sesame seeds

1 teaspoons sea salt

3 tablespoons yeast flakes

4 very ripe small hass avocados

2 tablespoons baking powder

Keto Avocado Hamburger Buns

Add all the ingredients in a food processor. Mix till you have a stiff dough. Remove from the food processor. You will need to wet your hands to form the hamburger buns. The water makes it so that it does not stick to your hands and forms a smooth bun surface. This recipe yields 5 hamburger buns or 8 slider buns.

Preheat the oven to your specific oven type:

330 degrees Farenheit – natural gas stove

350 degrees Farenheit – electric stove

380 degrees Farenheit – propane stove

The lower heat will actually assist the buns in a good rise, which is the opposite from traditional wheat based breads.

Note: Make sure to line your cookie sheet with a silicone mat; it is the most effective for any keto baking. The bread will stick to parchment on wax paper.

Keto Avocado Hamburger Buns

Bake your hamburger buns for 45 to 55 min or till golden brown. Make sure to test the bun with a sharp knife for doneness.

Once baked remove from the oven and let cool completely.

Fat: 27.9g | Carbs: 6.1g | Protein: 19.9g

Keto Avocado Hamburger Buns
Keto Avocado Hamburger Buns

Keto Naan Bread

Before I married Sam I wasn’t the most adventurous eater. I liked my pasta and I liked my bread. If it didn’t fall within the few food categories that I liked I wasn’t going to try it. Fortunately for me I did get married and my exposure to new, and sometimes wild things has increased significantly.

I still remember the first time Sam took me to an Indian restaurant, Bombay House in Provo Utah. Still undoubtedly the best Indian food I have ever had (and I’ve had a lot by now). There was something extraordinary about piling creamy Chicken Tikka Masala on top of garlic Naan bread. It’s like one of those memorable Grandma specialty foods that you remember when you are a kid. Instant comfort and satisfaction!

We decided that since we can’t have our curry favorites wrapped inside a traditional Naan bread that we would make our own Keto variation. So we hope you give this one a try! Enjoy!

For this recipe you will need:

1/2 to 1 cup coconut flour. (Your brand of coconut flour will either be more or less absorbent) 

2 tablespoons psyllium husk

1 to 2 cloves of garlic (this amount is up to your taste)

1 cup warm water

1 tablespoon olive oil

1/3 cup finely chopped fresh basil (you can substitute 2 tablespoons dried basil)

1/4 teaspoon sea salt

Mix all of your ingredients in a large bowl. Please note that the type of coconut flour play a role int he stiffness of your dough. If needed add more flour to form a stiff dough ball. After your dough ball is formed let the product rest for 5 minutes to allow the psyllium husk to absorb all of the moisture.

We recommend cutting the dough ball into four portions. Place a portion of the dough between two pieces of parchment and roll out on a hard surface to 1/8″ thickness. Bake on a silicone mat (very important, as it allows the product to release from pan) for 12-15 minutes at 375 degrees or until product is golden brown. We recommend topping with a generation portion of butter!

Fat | 6.5g | Carbs 9g | Protein 4.1g

Keto Granola

1/3 cup unsalted tahini

1 cup unsweetened shredded coconut flakes

1 cup roasted pumpkin seeds

1/2 cup hemp seeds

1 cup roasted sunflower seeds

1/2 cup chia seeds

1/2 cup flax meal

1 tablespoon cinnamon

1 teaspoon sea salt

2 tablespoons erythritol or monk-fruit sweetener

1/3 cup coconut oil

1 cup chopped almonds

1 cup pecans

Place all ingredients in a large mixing bowl and mix well. Line a cookie sheet with parchment. Scoop granola mix onto cookie sheet and spread evenly over pan. Bake at 350 degrees Fahrenheit for 15 to 25 min. Let cool completely.

Fat: 25.1g | Carbs: 3.9g | Protein: 9.2g

Keto Granola
Keto Granola

Keto Avocado Fudge Brownies

What if I told you that you do not need to melt chocolate or chocolate chips with butter together to make brownies, and you don’t need two separate bowls. You don’t even need any kind of flour. Just one bowl and 5 minutes bringing it all together to make the most delicious brownies you’ve ever eaten.

If you are looking for a easy, healthy brownie recipe, this one will defenitely not underdeliver! This brownie is keto, vegan and vegetarian friendly. Moist and fudge like in texture and taste like chocolate heaven. Who ever knew that being on the keto lifestyle could be so delicious!


2 small very ripe avocados

2 large eggs

1/3 cup avocado oil

1 cup unsweetened peanut butter

1 teaspoon baking powder

1/2 teaspoon sea salt

1/3 cup erythritol or monk-fruit sweetener

1/3 cup unsweetened cocoa powder

1 tablespoon cinnamon

1 teaspoon unsweetened vanilla

1/2 cup walnut pieces

In a large bowl combine the avocado, eggs, avocado oil, peanut butter, baking powder, salt, erythritol, cocoa powder, cinnamon & vanilla. Mix till you have a smooth consistency

Add the walnut pieces and fold it into the brownie batter.

Grease and line a bread loaf pan with parchment paper. Preheat your oven to 350 degrees Fahrenheit. Bake the brownies for 27 – 35 min or till a knife point comes out somewhat clean. Your brownies will never really bake through like regular brownies. You determine the gooiness by how long you bake it.

These brownies are best served hot. But we normally store them in our refrigerator. They also freeze very well.

12 Servings Per Batch

Fat: 36.1g | Carbs: 5.4g | Protein: 12.7g

Keto Avocado Brownies
Keto Avocado Brownies

Keto Hot Dog Buns

Keeping with our current theme of BBQ and Summer favorites we decided to try our hand at Keto Hot Dog buns. What really makes a good bun is one that can handle lots of fillings and not get soggy, crumbly or otherwise dissected. These fit the bill. They have great elasticity and don’t break of fall apart with copious amounts of sausage and toppings. We tried ours with three favorites; chicken sausage with guacamole, spicy Italian sausage with our Keto BBQ sauce and diced onion and also German Bratwurst with spicy Mustard. All three were a hit and this Keto hot dog bun was the perfect vehicle. If you are grilling these are a must try! You can also use this same dough and make slider/hamburger buns. Good Grillin’!

1/2 cup almond flour

1 tablespoon baking powder

1 tablespoon psyllium husk

1/2 teaspoon sea salt

2 tablespoons yeast flakes

2 large eggs

1 1/2 cup shredded mozzarella cheese

Important Note: Preheat your over to 330 degrees Fahrenheit. Please note that we use an natural gas oven. If you are baking in a electric oven heat your oven to 350 degrees and if you are using a propane oven, heat to 380 degrees Fahrenheit.

In a large bowl combine the almond flour, baking powder, psyllium husk, salt, yeast flakes and eggs. Mix all ingredients well.

Melt your shredded cheese. We opt to melt our cheese in a double broiler. However you can microwave it if you would like. Ryan and I just stay clear of the microwave so we go the harder route to melt the cheese.

Add melted cheese to your batter mix and start of working it in with a fork. Once the cheese has cooled some you can start working the dough by hand, do so until all of the ingredients are well combined and the dough forms a smooth ball. This takes a little bit of time and patience. It helps to wet your hands once the dough starts forming. You can also loosen the dough from the bowl by scraping it with a wet spatula.

Once you have your smooth dough ball divide the dough into 4 even pieces. Form your rolled hot dog buns. Place buns on a cookie sheet lined with a silicone mat. The silicone mat will keep the dough from sticking.

Bake in the oven at the correct temperature for your oven type. We normally bake ours for 20 – 25 min or till golden brown.

Remove from the oven and let cool completely. Cut in half, stick in the franks and top with your favorite keto toppings.

See the link for our homemade #keto BBQ sauce:

Servings Per Batch: 4

Fat: 6.3g | Carbs: 4.7g | Protein: 9.2g

Keto Hot Dog Buns
Keto Hot Dog Buns
Keto Hot Dog Buns

Keto Strawberry Cheesecake Popsicles

So its Summer and almost 4th of July! Sam and I have been thinking how we can have some of our favorite summer BBQ treats and still eat keto. We did some experimenting and came up with these awesome Strawberry Cheesecake Popsicles! They are a delicious cold treat to beat the Summer heat!

Fat: 28.3g | Carbs: 1.1g | Protein: 4.3 | Strawberry Sugars: 0.2g

1 cup coconut milk (whole high fat coconut milk)

1 cup cream cheese

2 large strawberries ( you can use blue or raspberries also)

1/4 cup erythritol or monk-fruit sweetener

1 teaspoon chia seeds

1/3 cup coconut oil

Keto Popsicles

Add all ingredients in a food processor. Blend till smooth. Scoop popsicle batter into popsicle forms and freeze till hard. You can decorate with 100% cocoa chocolate. We like using Baker Brand 100% Cocoa Chocolate.

Fat: 28.3g | Carbs: 1.1g | Protein: 4.3 | Strawberry Sugars: 0.2g

Keto Popsicles
Keto Popsicles
Keto Popsicles

Keto BBQ Sauce

Keto BBQ Sauce / Keto Grilling

We love the grill, especially in summer. But since starting Keto we haven’t been able to enjoy any of our favorite grilled meats with BBQ sauce. BBQ sauce for many is the king of sauces; a sweet tangy mashing together of all things good about cooking. So, we have set out on a journey to replicate our BBQ love with a Keto friendly version. After some success formulating; here it is! Our Keto BBQ Sauce! Grill, Chill and Enjoy.

To start combine:

1 1/2 Tbs Salted Butter

1 White Onion, finely diced

1 Tsp Salt

In a sauté pan and sweat for 5-7 minutes on med-low heat. Don’t let the onions brown or caramelize, just give them a gentle cook until they become translucent and perfectly sweated.

Now take out your favorite mixing device, ours is the almighty Vitamix. Throw the following ingredients in and give it a good blitz.

4 Cloves Garlic

¼ Cup Coco Aminos

2 Tbs Apple Cider Vinegar

1 Tsp Garlic Powder

1 Tsp Black Pepper

1 1/2 Cups Whole Cherry Tomatoes

¼ Cup Tomato Powder

¼ Cup Extra Virgin Olive Oil

1 Tsp Salt

After that is done combine your sweated onions with the blended sauce in a sauce pot and simmer on low for 3-4 hours. Enjoy on your favorite burgers, dogs and much more!

The best part is the nutritional facts; they speak for themselves:

Get To Know Us!

Go-Keto-Ing Definition: A state of being, an action, a lifestyle and a huge success! 

We’re Sam and Ryan. Two former fatties on a mission to share our experiences with following a Keto lifestyle. Combined we lost over 230lbs in just about 18 months! Since then we have lead an active healthy life and we decided to blog and create YouTube videos about it. If you are interested in following the Keto lifestyle, we recommend that you get comfortable, cozy and at home on our blog/YouTube channel. We would love to share some ideas, recipes and experiences with you!


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