Who says you can't eat brownies when you're on the keto diet?! These keto brownies are the best.

Why can't I eat regular brownies on keto?

Keto doesn't allow you to eat two main ingredients in traditional brownies: flour and sugar.

What makes these brownies healthy?

So much! We pack them with mashed avocados so they get a silky texture while packing in good-for-you fats. We also add some peanut butter, which will help deliver healthy fats and a nice nutty flavor.

What type of sweetener should I use for keto brownies?

We love using Swerve for these, either the granulated or brown sugar variety will do! We find that out of all the sugar replacement options out there, Swerve (erythritol) has the least noticeable aftertaste.

Made these? Let us know how they went in the comment section below!

YIELDS: 16 SERVINGS  PREP TIME: 0 HRS 15 MINS  TOTAL TIME: 1 HR 25 MINS

INGREDIENTS

• 4 large eggs
• 2 ripe avocados
• 1/2 c. (1 stick) melted butter
• 6 tbsp. unsweetened peanut butter
• 2 tsp. baking soda
• 2/3 c. keto-friendly granulated sugar (such as Swerve)
• 2/3 c. unsweetened cocoa powder
• 2 tsp. pure vanilla extract
• 1/2 tsp. kosher salt
• Flaky sea salt (optional)

DIRECTIONS

1. Preheat oven to 350° and line a 8”-x-8” square pan with parchment paper. In a blender or food processor, combine all ingredients except flaky sea salt and blend until smooth.
2. Transfer batter to prepared baking pan and smooth top with a spatula. Top with flaky sea salt, if using.
3. Bake until brownies are soft but not at all wet to the touch, 25 to 30 minutes. 
4. Let cool 25 to 30 minutes before slicing and serving.

Nutrition (per serving): 260 calories, 7 g protein, 11 g carbohydrates, 5 g fiber, 1 g sugar, 23 g fat, 9 g saturated fat, 570 mg sodium

This recipe is easy to make - chicken marinated in yogurt and spices and then served in a tomato cream sauce. You can either serve with rice or warm pita bread.


Prep Time: 30 min    Cook Time: 50 min    Total Time: 2 hs 20 min   Additional Time: 1 h   Yield: 4

Ingredients

• 1 cup yogurt
• 1 tablespoon lemon juice
• 2 teaspoons fresh ground cumin
• 1 teaspoon ground cinnamon
• 2 teaspoons cayenne pepper
• 2 teaspoons freshly ground black pepper
• 1 tablespoon minced fresh ginger
• 1 teaspoon salt, or to taste
• 3 boneless skinless chicken breasts, cut into bite-size pieces
• 4 long skewers
• 1 tablespoon butter
• 1 clove garlic, minced
• 1 jalapeno pepper, finely chopped
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon salt, or to taste
• 1 (8 ounce) can tomato sauce
• 1 cup heavy cream
• ¼ cup chopped fresh cilantro

Directions

Step 1

In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and salt. Stir in chicken, cover, and refrigerate for 1 hour.

Step 2

Preheat a grill for high heat.

Step 3

Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

Step 4

Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 1 teaspoon salt. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

Tip

You can use aluminum foil to keep food moist, cook it evenly, and make clean-up easier.

Ingredients

•     1 1/2 pounds salmon fillets
•     lemon pepper to taste
•     garlic powder to taste
•     salt to taste

•     1/3 cup soy sauce
•     1/3 cup brown sugar
•     1/3 cup water
•     1/4 cup vegetable oil

Directions

• Season salmon fillets with lemon pepper, garlic powder, and salt.
• In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
• Preheat grill for medium heat.
• Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Tip

Depending on your tastes, you can make this avocado salad smooth or chunky.

Prep Time: 10 min   Total Time: 10min

Ingredients

•     3 avocados - peeled, pitted, and mashed
•     1 lime, juiced
•     1 teaspoon salt
•     1/2 cup diced onion

•     3 tablespoons chopped fresh cilantro
•     2 roma (plum) tomatoes, diced
•     1 teaspoon minced garlic
•     1 pinch ground cayenne pepper (optional)

Directions

1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

A dish with a little spicy kick. Serve with rice and any of your favorite vegetable.

Prep Time: 5 m   Cook Time: 20 m   Total Time: 25 m

Ingredients

• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/8 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried parsley
• 4 boneless, skinless chicken breast halves
• 2 tablespoons butter
• 1 tablespoon olive oil
• 2 teaspoons garlic powder
• 3 tablespoons lime juice

Directions

1. In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts.
2. Heat butter and olive oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes more, stirring frequently to coat evenly with sauce.

Tip

For easier clean up, to keep food moist, and cook it evenly you can use an aluminum foil.

I like being dramatic, so let's introduce this spectacular dish: Slow cooked, Texas-style pulled pork, served on a buttered and toasted oil


Prep Time: 15 m   Cook Time: 5 h   Total Time: 5 h 15 m

Ingredients

• 1 teaspoon vegetable oil
• 1 (4 pound) pork shoulder roast
• 1 cup barbeque sauce
• 1/2 cup apple cider vinegar
• 1/2 cup chicken broth
• 1/4 cup light brown sugar
• 1 tablespoon prepared yellow mustard
• 1 tablespoon Worcestershire sauce
• 1 tablespoon chili powder
• 1 extra large onion, chopped
• 2 large cloves garlic, crushed
• 1 1/2 teaspoons dried thyme
• 8 hamburger buns, split
• 2 tablespoons butter, or as needed

Directions

1. Pour the vegetable oil into the bottom of a slow cooker. Place the pork roast into the slow cooker; pour in the barbecue sauce, apple cider vinegar, and chicken broth. Stir in the brown sugar, yellow mustard, Worcestershire sauce, chili powder, onion, garlic, and thyme. Cover and cook on High until the roast shreds easily with a fork, 5 to 6 hours.
2. Remove the roast from the slow cooker, and shred the meat using two forks. Return the shredded pork to the slow cooker, and stir the meat into the juices.
3. Spread the inside of both halves of hamburger buns with butter. Toast the buns, butter side down, in a skillet over medium heat until golden brown. Spoon pork into the toasted buns.

Notes

The pork can also be cooked on low for 10 to 12 hours.

Tips

You can use a slow cooker liner in your slow cooker for easier clean up

Serve jollof rice with fried plantains, For an extra special and authentic touch.


Prep time 25 mins            Cook time 1 hr 4 mins              Total time 1 hr 29 m

Ingredients

• 2 pounds chicken drumsticks
• 1/2 large onion, diced
• 1 (2 inch) piece fresh ginger root, peeled and thinly sliced
• 2 cubes chicken bouillon, crushed
• 2 cloves garlic, diced
• 1 tablespoon curry powder, or more to taste
• 1 teaspoon herbes de Provence
• freshly ground black pepper
• 1 pinch cayenne pepper1 cup water
• Rice:3 tablespoons vegetable oil
• 1/2 large onion, diced
• 1 (14 ounce) can tomato sauce
• 1 (14 ounce) can coconut milk1 teaspoon herbes de Provence
• 1 teaspoon salt, or to taste
• 1/2 teaspoon ground black pepper, or to taste
• 3 cups parboiled rice (such as Uncle Ben's®)
• 1 (10 ounce) package frozen mixed vegetables (carrots, corn, peas)

Plantains

• 4 ripe plantains, peeled and cut diagonally into 1/2-inch slices
• 1/2 cup canola oil for frying

Directions

1. Place chicken drumsticks in a large Dutch oven over medium heat. Add 1/2 onion, ginger, crushed bouillon cubes, garlic, curry powder, 1 teaspoon herbes de Provence, black pepper, and cayenne pepper. Mix well. Cook until chicken starts sticking to the bottom, about 5 minutes. Pour in water, mix, cover the pot, and bring to a gentle simmer; cook for 15 minutes. Remove from heat.
2. Transfer chicken to a baking dish using a slotted spoon. Strain cooking liquid through a fine-mesh sieve. Reserve 1 1/2 cups liquid. Discard solids.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Bake chicken in the preheated oven until no longer pink in the middle and the juices run clear, about 30 minutes. An instant-read thermometer inserted into the thickest part should read 165 degrees F (74 degrees C).
5. Heat 3 tablespoons vegetable oil in a large pot over medium-low heat and cook 1/2 onion until soft and translucent but not browned, about 5 minutes. Add tomato sauce; cook and stir until slightly thickened and infused into the oil, 5 to 7 minutes.
6. Stir reserved chicken broth, coconut milk, 1 teaspoon herbes de Provence, salt, and pepper into the pot. Bring to a simmer; add rice. Cook, stirring often, until rice is almost tender, 15 to 20 minutes. Add frozen vegetables and continue cooking until rice is tender and creamy, about 5 minutes.
7. Heat 1/2 cup of canola oil in a nonstick pan over medium heat. Add plantains and fry on both sides until golden and crispy, about 2 to 3 minutes per side. Drain on paper towels. Garnish jollof rice with friend plantains and serve with chicken.

Notes:

If you can substitute coconut milk with plain water. This is another variation of jollof rice, with less calories.

Also, you can decide to grill the chicken or fry in oil until crispy. Either way, it's perfect.

Prep time 20 m        Cook time 30 m        Total time 1 h

Ingredient

• 2 cups white sugar
• 1 3/4 cups all-purpose flour
• 3/4 cup unsweetened cocoa powder
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 teaspoon salt2 eggs
• 1 cup milk
• 1/2 cup vegetable oil
• 2 teaspoons vanilla extract
• 1 cup boiling water

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour two nine inch round pans.
2. In a large bowl, stir together the sugar, flour, cocoa, baking powder, baking soda and salt. Add the eggs, milk, oil and vanilla, mix for 2 minutes on medium speed of mixer. Stir in the boiling water last. Batter will be thin. Pour evenly into the prepared pans.
3. Bake 30 to 35 minutes in the preheated oven, until the cake tests done with a toothpick. Cool in the pans for 10 minutes, then remove to a wire rack to cool completely.

Notes
To keep food moist, cook it evenly, and make clean-up easier use an aluminium foil

Moist, not too sweet and delicious. Reduce the sugar by 1.4 cups, add more coconut extract by 0.4 tsp.

Prep time 15 mins     Cook time 1 hr 20 mins      Total time 1 hr 35 mins

Ingredients

• 1 cup butter, softened
• 1 (8 ounce) package cream cheese, softened
• 3 cups white sugar
• 6 eggs
• 1 teaspoon coconut extract
• 3 cups all-purpose flour
• 1/2 teaspoon baking powder
• 2 cups flaked coconut

Directions

1. Preheat the oven to 325 degrees F (165 degrees C). Grease and flour a 10 inch tube pan.
2. In a large bowl, cream together the butter and cream cheese until well blended. Add sugar, and beat until light and fluffy. Blend in the eggs one at a time, then stir in the coconut extract. Mix in flour and baking powder until just moistened, then stir in coconut. Spoon batter into the prepared pan.
3. Bake for 1 hour and 20 minutes in the preheated oven, until a knife inserted into the cake comes out clean. Allow the cake to cool in the pan for 10 minutes before inverting onto a cooling rack.

ELDT notes & tip

Note
This cake recipe also does well baked in layers. Will make three 8 inch layers, or one 10 inch layer and one 6 inch layer. Reduce baking time if making as a layer cake, but keep the temperature the same. Test for doneness as indicated in recipe.

Tip
To keep food moist, cook it evenly, and make clean-up easier use an aluminium foil

Sugar cookies are my fav. They are crisp on the outside and really chewy on the inside.

Prep time 10 mins   Cook time 15 mins   Total time 25 mins 

Ingredients

• 2 3/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/4 cups margarine
• 2 cups white sugar
• 2 eggs
• 2 teaspoons vanilla extract
• 1/4 cup white sugar for decoration
• Almond extract (optional)

Directions

1. Preheat oven to 350 degrees F (175 degrees C). In a medium bowl, stir together the flour, baking soda, and salt; set aside.
2. In a large bowl, cream together the margarine and 2 cups sugar until light and fluffy. Beat in the eggs one at a time, then the vanilla. Gradually stir in the dry ingredients until just blended. Roll the dough into walnut sized balls and roll the balls in remaining 1/4 cup of sugar. Place cookies 2 inches apart onto ungreased cookie sheets and flatten slightly.
3. Bake for 8 to 10 minutes in the preheated oven, until lightly browned at the edges. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

ELDT notes

For easier cleanup/removal from the pan, use a parchment.