Sunday, February 9, 2020

Baked Cauliflower Ziti

Calling all Keto lovers! I have another new recipe for you to try... In my prime Keto days, I remember sitting around dreaming about my favorite Italian dishes that are covered in sauce and cheese, but it would ALWAYS involve pasta. This dish is super quick and easy to prep for the week and leaves you feeling satisfied.

Let's Break it Down...

Yep, that's right. Instead of pasta we're going to use every Keto gal's favorite ingredient...Cauliflower. Cauliflower is a staple in Keto diets because of it's simple flavor profile that can be incorporated into just about anything. It easily takes on the flavors of each dish and complements it well all while remaining low in carbs. Otherwise, with this recipe you're able to enjoy those comforting Italian pasta dishes without the extra carbs!

Bring in the Cauliflower

Cauliflower has some awesome macros that allow for volume in your meals meaning you can have double the cauliflower and not feel guilty about it. According to, one cup of cauliflower contains 27 calories, 2 grams of protein, 0.3 grams of fat, 5 grams of carbohydrates, and 2.1 g of fiber. 

Cauliflower's fiber content is great for weight loss and improves digestion. The only negative I can think of for cauliflower is the bloat effect it can leave on your stomach, but for someone following the Keto diet it can be used in so many creative ways that the positives out weigh the negative by a long shot. 

Fresh vs. Frozen

For this recipe, I recommend staying away from frozen cauliflower. Although it can be quick and easy, frozen varieties contain much more water which make the end result a bit too soupy for my liking. I used a large, fresh head of cauliflower from my local farmer's market and chopped it into florets. It's a super easy vegetable to work with, so there's nothing to be afraid about!

Baked Cauliflower Ziti

1 tbsp. olive oil
1 small onion, chopped
1 tbsp garlic, minced
1 lb. ground chicken
2 cups low carb tomato sauce (I like Rao's)
1 tsp. Italian seasoning
2 tbsp. thinly sliced, fresh basil
1 large head of cauliflower, (about 3 cups) cut into florets
1 1/2 cups ricotta
2 cups shredded mozzarella

Start by preheating your oven to 375° F. Meanwhile, in a pan over medium heat, heat oil and add in your diced onion. Cook onion until soft for about 5 minutes. Add in garlic and cook for an additional one minute. Then, add your ground meat of choice (I prefer ground chicken). Don't forget to season with salt and pepper! Cook the meat until no longer pink - about 5 minutes then drain off the remaining liquid.

Return your pan over medium heat and add your tomato sauce with Italian seasoning. Heat up your sauce for a few minutes until bubbling then stir in basil and remove from heat. Meanwhile, boil your cauliflower for 8 minutes until tender then drain and transfer to large casserole dish.

In a large casserole dish, pour sauce over cauliflower and stir to combine. Place the cauliflower in an even layer, dollop with the ricotta, and sprinkle with the mozzarella cheese.

Bake until cheese is melty and golden, about 25 minutes. Then, garnish with basil!

Final Touches...

This dish satisfies your cravings and keeps you feeling full. This was one of my staples when I was following a Keto diet. You can swap out the meat for ground turkey, ground beef, sausage, or leave it out all together if you're vegetarian! Only thing missing is a piece of garlic bread...but sadly that's one Keto item I haven't tested out yet...

Saturday, February 8, 2020

Kourtney Kardashian's Avocado Egg Salad

I saw Kourtney Kardashian make avocado egg I made avocado egg salad. But seriously, Kourtney Kardashian posted a snapchat story showing off a colorful bowl of vegetables that made me run to my local farmers market.

I changed up the recipe a bit because I was feeling adventurous, but as you can see by the image above, she left the ingredients listed. Back when I originally made found this recipe on Pinterest, I was in search of some simple Keto lunch recipes I could meal prep. This one stuck out to me because it wasn't a traditional salad on a bed of boring lettuce. It mixed up my regular menu for the week so I wanted to give it a try!

Let's Break it Down...

The original salad is comprised of three main ingredients: avocado, egg, and tomatoes. Each of these ingredients provides a plethora of nutritional benefits. Let's check them out.


Oh avocado, how you're so loved by my fellow millennials and I. Avocado is high in fat, but don't get scared away from that's the good kind of fat! Because of it's high fat content, avocados keep you feeling full longer. According to to, avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. All that are great for your heart they're a staple in Keto diets.


Eggs are such a versatile protein, I love throwing them into my meals as an additional source of protein. Think about the options...scrambled, poached, fried, hard boiled...and the list goes on. According to, a single egg contains up to 6 grams of protein. They're also known for containing Vitamin A, B5, B12, B2, , Folate, Phosphorus, and Selenium.


Now...tomatoes get a bad rep. Some people absolutely despise them, but I love them. Every year my parents grow them in their garden. There's nothing like a fresh, homegrown tomato. They taste like candy! According to Dr. Goglia, nutritionist to the stars and Kourtney's sisters, high lycopene foods like tomatoes, beets, and asparagus promote rapid fat transport. They also can provide about 40% of the daily recommended minimum of vitamin C according to

Kourtney's Recipe

Kourt's recipe is really simple. See the quote below for the exact ingredients...
Kourt’s Signature Salad” consists of half an avocado, two hard-boiled eggs, a tomato, balls of fresh mozzarella, salt, pepper and olive oil. That's it. No herbs, no extra spices, no special dressing, no kale ... no flavor? -
I took a slightly different approach, adding in a few more ingredients to further the flavors and removing some that I didn't find necessary...

Avocado Egg Salad Recipe

2 Plum Tomatoes
2 Soft Boiled Eggs
1 Avocado
1/4 cup Red Onion

Start by soft boiling your eggs (I use an egg cooker to get the perfect soft boiled egg every time). In the meantime, dice the red onion, plum tomatoes, and avocado into cubes. Once your eggs are done, cool them immediately in a bowl of cold ice water (this will make it easier to peel). Peel your eggs and chop into small, bite sized pieces. Combine all ingredients in a bowl and topped with cilantro.

Final Touches...

As you can tell, Kourtney and I have a similar set of base ingredients, but overall our recipes have a slightly different flair to them. The three main ingredients allow you to be creative and change up the flavor profile with just a few differing ingredients. What would you add to your avo-egg salad?
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