Low carb burger buns

Burgers and sandwiches are staples in many peoples diets. However once you go low carb it is hard to find good replacements for buns. This is a quick and easy recipe for low carb burger buns. They work out to about 1g per bun (a little less actually).



Low carb Burger Buns


3 eggs
3 tbs butter
2 tbs sour cream
1/8 tsp baking powder
1/4 cup Carbquik
1/4 cup almond flour
2 tbs grated Parmesan cheese

Preheat oven to 350F.  Melt butter in the microwave for 20 sec.  In a bowl or blender, combine all ingredients together and blend until combined into a pancake like batter.  Spray a muffin top pan (also called a hamburger bun pan) with non-stick cooking spray.  Spoon 2 tbs of batter for each muffin and bake for 10-12 mins.  I made 9 buns total, but I think I could have gotten 10 with more careful measuring.  Cool and enjoy!

NOTE: Muffin top tins are available at most kitchen supply stores and are not that expensive.  They are great to have around!




Low carb chicken cauliflower vindaloo

Easy quick dishes like this curry is nice to have in your back pocket. This whole meal came together in under 15 mins


Low carb chicken cauliflower vindaloo curry

2 chicken breast, sliced
1 tbs coconut oil
1 med onion, sliced
3-4 tsp vindaloo curry paste
1 head cauliflower, cut into florets
1 cup sliced snow peas
1 can coconut milk
1 tsp chicken stock powder
1/2 cup Greek yoghurt (optional)

Fry onions in the coconut oil with curry paste for 3-4 mins. Add chicken. Fry for another 3-5 mins. Add cauliflower and coconut milk. Cover and let simmer a few minutes over med heat. When cauliflower is softened add snow peas and chicken stock powder. Stir in yogurt to thicken sauce if desired.


Low carb orange chicken recipe

I had some diet orange soda and some chicken breast I got on sale and thought I’d try to replicate Orange Chicken. Came out really good. And I have leftover sauce :)


Low carb Orange Chicken

3 chicken breast, cut into bite sized pieces.
2-3 tbs coconut flour or carbquik baking mix
Orange Chicken Sauce to coat (recipe below)

Dust chicken pieces with flour and shake to coat. Preheat oil in deep fryer to 370F. Fry in batches till cooked through (roughly 4-6 mins per batch). Coat with approx half orange chicken sauce from recipe below. Optional: sprinkle with sesame seeds.

Orange chicken sauce

1 can diet orange soda, splenda sweetened.
1/3 cup soya sauce
1 tsp onion powder
1 tsp garlic powder
1 tsp ginger powder
1/4 tsp red pepper flakes
1/2 tsp sesame oil
1/4 tsp orange extract
1/4 tsp xanthan gum

Bring one can of diet orange soda and soya sauce to a boil in a small sauce pan. Boil for 2-3 mins stirring constantly so it doesn’t boil over. Add seasonings. Let simmer ~5 mins. Remove from heat and sprinkle in xanthan gum while whisking briskly to prevent lumps. Let sit to thicken.


Low Carb Chicken Tikka Recipe

Back from vacation and back in the kitchen. Was visiting London where the unofficial national dish is Chicken Tikka (Masala). Thought I would take a stab at it low carb style.


Low carb chicken tikka

2 chicken breasts, cubed
4-6 chicken thighs, cubed
Juice from half a lemon
1/2 cup Greek yogurt
1 tsp ground cumin
2 tsp garam masala
1 clove garlic, grated
1 inch ginger, grated
2 tsp ground coriander
2 tsp smoked paprika
1 tsp cayenne pepper
1 tsp salt
1 tsp pepper

Pour lemon juice over chicken and mix. In a bowl mix all spices into yogurt. Pour yogurt mixture into chicken and mix. Marinate for at least 1-2 hours, but overnight is ok.

Preheat the broiler to high. Distribute chicken (with marinade) on a tinfoil lined baking dish. Broil for 10-15/side until cooked through and slightly browned. Serve with a garlic yogurt sauce (grate a clove of garlic into a few tbs yogurt, squeeze a little lemon, mayo can be used instead of the yogurt).


Low carb “hash browns” recipe

I’ve been using leftover shredded chicken as a hash brown substitute for a while. Thought others might like this too.


Low carb hash browns

1-2 cups shredded cooked chicken (shred a thinly as possible)
1 small onion, sliced
1 clove garlic, minced
1/8 tsp rosemary, minced
1 tbs butter (bacon grease would be great)
Salt and pepper to taste

Melt butter over med high heat. Add chicken and onions. Fry until golden brown and crispy, 5-10 mins. Add garlic and rosemary after 4-5 mins. Salt and pepper to taste. Serve with a fried egg.


Quick low carb jerk chicken recipe

Chicken legs and wings are go to snacks for me. I like to give them different flavors. Today I went jerk. Mmmmm.


Quick low carb jerk chicken

6 chicken legs
1-2 tsp house seasoning
2 tbs butter
1 tsp jerk seasoning mix

Season chicken legs with some house seasonings (garlic, onion, paprika, salt). Let sit while you heat your oil to 370F. Fry legs for 10-12mins till fully cooked. Meanwhile melt butter in the microwave (20-30 sec) and mix in jerk seasoning.

When chicken is cooked put in a bowl, pour over jerk butter and mix to coat. Serve.


Low carb Filipino Pansit recipe

Pansit is a very popular Filipino noodle dish that I like to make for gatherings cause it feeds a crowd. However it is very easy to make low carb. Just replace the noodles with some thinly sliced cabbage and you kinda have a Pansit salad/slaw.





Low Carb Filipino Pansit Recipe

2 Chicken legs (thigh and drumstick)
1/2 head of cabbage shredded
~2cup shrimp
1 med onion, sliced
2-3 cloves garlic, sliced
1/2 large carrot, julienned
2-3 stalks chinese celery (normal celer would also work), diced
Handful of parsley
1/4 cup soysauce
drizzle of sesame oil
salt and pepper to taste
Shredded napa cabbage for noodle replacement.


1.  Boil the chicken legs (I had boneless legs, but you could use boned) in about 4-5 cups of water.  Add salt and pepper (you can throw in a bay leaf if you have one around).  Boil until cooked through.  Remove and allow to cool.  Shred the chicken

2.  If you are feeding non-lowcarbers, use the broth from boiling the chicken to soak the a large bag of rice noodles.  (you can see the soaked noodles in the back of the pic below)

3.  Prepare all the ingredients, slice the onions and garlic, shred the cabbage, julienne the carrots.

4.  Stir fry onions and garlic in a couple tsp oil.  Add the cabbage and celery and cook for 5-7 mins to soften.  Add chicken and carrots.  Add soysauce and pepper to taste.

5.  Remove some of the pansit mixture for the Low Carbers and set aside to serve over shredded napa cabbage.

6.  For non-lowcarbers, add the soaked rice noodles to the pansit mixture and mix up.  You want enough soysauce to slightly color the noodles.  Add parsley and serve.

Serve with a squeeze of lime.




Low carb Braised chicken recipe

Comfort food to me is a big pot of braised chicken in a flavorful sauce. This dish fill that bill


Low carb braised chicken

2 chicken breasts
6 chicken legs
2 tbs house seasoning (garlic, onion powder, paprika, salt)
2 med onions
2 carrots
3-4 cloves garlic
2 tbs tomato paste
2-3 pinches red pepper flakes
1 cup chicken broth

Preheat oven to 275F. Season the chicken with the house seasoning blend. Brown in a frying pan with a little veg oil.

Cut onions and carrots into chunks. Place in the bottom of a med casserole dish (with a lid). Add tomato paste and garlic and stir. Place browned chicken on to of veggies. Pour in chicken broth and pepper flakes. Cover and place in the oven and bake for 1.5-2 hours. Remove cover after 1 hour.

Low carb butter chicken and “rice”

Much of indian cooking is easily adapted to low carb cooking. Just take away the added sugar or flour for thickening and you have a yummy low carb dinner. My bf absolutely loved this dish!


Low carb butter chicken.

2 boneless, skinless chicken breasts
1 tsp cumin powder
1 tsp coriander powder
1 tbs garam masala
2 tbs tomato paste
1-2 tbs oil
1 med onion
2-3 cloves minced garlic
2 tsp grated ginger
Pinch red chili flakes
1/4 cup heavy cream
Salt and pepper to taste
2-3 tbs chives

Cube chicken into bite sized pieces. Dice onion. Add oil to preheated frying pan. Add onions, garlic, ginger and spices. Fry for 2-3 minutes until onion just begin to soften (you want a little bite let in the onions). Add tomato paste and cook for a couple minutes. You want a little browning on the tomato paste.

Add chicken and cook for 4-5 minutes. Reduce the heat and add the cream along with a splash of water. Cover and simmer for 5-10 minutes. Add chives and salt/ pepper to taste.

Serve with cauliflower rice! Yum!


Low carb chicken with mushrooms and zucchini in cream sauce

Here is a quick pic of last nights dinner. We went to a local food fair on Sunday and picked up these little Petite Pan zucchini, so I needed to come up with a way to cook them.  Here is the recipe.


Low carb Chicken with Mushrooms and Zucchini in cream sauce

1-2 tbs veg oil
2 chicken breasts, bone in, cut in half
5-6 mini petite pan (yellow zucchini), sliced
1 package king mushrooms, sliced
1 med onion, sliced
1 can coconut milk (lowest carb you can find)
Montreal Chicken spice blend
salt and pepper to taste
2-3 tsp chives snipped

Sprinkle the chicken breast with the Montreal Chicken spice blend (or any spice blend you wish).  Heat the veg oil in a med high pan then brown on both sides for 5-8 mins.  Add mushrooms and onions to the pan and allow to soften a little (keep the chicken in the pan).  After 4-5 mins add the coconut milk, reduce the heat to med/med-low and cover for 10 mins.  Add the sliced zucchini and cover for another 5-10 mins until the chicken is cooked through (internal temp of 165F). you may need to remove the cover and let the sauce reduce if it is too thick (or sprinkle in some Xanthum Gum).  Season with salt and pepper to taste (I didn’t need salt, but added a little pepper).  Snip some chives over the works and serve.