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Who else loves chicken Alfredo & casseroles as much as I do?? 🤚🧀🍗
Boom 💥 combine the two!
Super versatile recipe you can tailor to your specific needs – all outlined here!
INGREDIENTS
32 oz Chicken breast (You can use ground Perdue chicken or shredded rotisserie chicken as subs. Use what you like)
1 teaspoon Onion powder
1 teaspoon Garlic powder
½ teaspoon Salt
¼ teaspoon Pepper
1 tablespoon Olive oil (You can use bacon fat, butter or beef tallow too)
2 cups Alfredo Sauce of Choice (I prefer Carnivore Alfredo sauce due to my Crohn’s Dis-ease & autoimmune sensitives)
12 oz Shredded mozzarella cheese
Garnish as desired
DIRECTIONS
Cut the chicken breast into 1-inch cubes & sprinkle with onion powder, garlic powder, salt, pepper.
In a skillet over medium high heat add your olive oil or fat & cubed chicken. Cook for approximately 10 minutes, or until chicken is cooked thru. Set aside.
Preheat oven to 350 degrees F
Heat or cook Alfredo sauce of choice.
Prepare a 13×9 inch casserole dish, spray with non-stick spray or butter then spread ½ cup of alfredo sauce on the bottom.
Add chicken of choice & cover with rest of alfredo sauce. (You can add your favorite veggies to this recipe too)
Cover with mozzarella cheese, place in oven & bake for 30 minutes, or until casserole is warmed thru &cheese is fully melted.
**All seasonings are for flavor. Again, use what you like & omit whatever suits your needs.
Made with chicken, pepperoni, pizza sauce and cheese, this pizzalicious casserole is the perfect low carb treat!!!
It’s super easy, especially if you use pre-cooked chicken!
Swipe for Ingredients, directions, notes, variations, nutrition, & FAQ’s!
Ingredients
3 large chicken breasts cooked, shredded or diced however you like **See notes
1 oz pepperoni diced (about 15 slices)
1 ½ cups pizza sauce (I use Prego Sensitive Recipe)
½ teaspoon garlic powder
½ teaspoon dried oregano
½ teaspoon red pepper flakes (optional)
1 cup shredded mozzarella (4 oz)
2 tablespoons grated Parmesan
Topping Ingredients
¾ cup shredded mozzarella (3 oz)
1 ½ oz pepperoni (about 20 slices)
**All seasonings are for flavor. Again, use what you like & omit whatever suits your needs.
Ingredients Notes
Chicken Breasts: Cooked, either shredded or diced. You can grill, cook them in the crockpot, bake, airfry, fry in a skillet – whatever floats your boat. You can also use rotisserie chicken & shred or pre-cooked chicken strips or diced chicken too if short on time. It’s fine to use rotisserie chicken in this recipe. Both the white meat and the dark meat will work and you can either shred or dice the meat. But do make sure to completely remove the skin. While chicken skin is delicious, its texture won’t work in a casserole.
Pepperoni: You mix into the casserole &/or also use to top the casserole. Choose turkey or regular pepperoni. Turkey will be lower fat.
Pizza sauce: I prefer a sugar-free sauce such as Prego or Prego Sensitive Recipe
Spices: Use whatever you like & works for you here! Anything goes!
Cheese: I use shredded mozzarella and grated parmesan. Some of the cheese gets mixed into the casserole & some sprinkled on top. Again, choose what you like!
Directions
Preheat the oven to 400 degrees F. Lightly grease a 2-quart casserole dish.
In a large bowl, mix together the shredded chicken, diced pepperoni, pizza sauce, spices, 1 cup mozzarella and Parmesan.
Transfer the mixture to the prepared baking dish.
Top the casserole with the remaining cheese and the pepperoni slices.
Bake until the casserole is heated through and the cheese is melted, about 15 minutes.
Allow to rest for 5 minutes before serving.
FAQ’s
Can you make a keto pizza without cauliflower or flours? Yes, absolutely! Not everyone is a fan of cauliflower, almond/ coconut flours. They can also cause digestive symptoms like bloating for those sensitive to high fodmap foods & lectins. That’s why I use chicken breast. You can also use different ground meats like beef, pork, chicken & sausages. Try a mix!
Can I freeze this casserole? Yes. They can stay in the freezer for up to 3 months.
What about variations? The best way to vary is to use different toppings &/or different base as discussed above. So use what you like! Good options include sautéed peppers, olives, mushrooms, ham, etc. You can also try different cheeses.
Can I use this base in other recipes? Of course! Use your imagination! Other options include topping zucchini for zucchini boats, use it as a dip for pork rinds or your favorite nachos, top large portabella mushrooms, or stuff peppers & bake!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
This delicious low carb Chicken, Cheese & Bacon Casserole is loaded with cheesy goodness. It’s perfect for breakfast, lunch or dinner and easy on the budget!
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months. This recipe makes about 6 servings. You can plug this recipe in your tracking app with the ingredients you choose for more accurate macros. I use MyFitnessPal & simply create a recipe.
INGREDIENTS
1 tablespoon of Olive Oil (you can use butter, beef tallow or bacon fat too)
2 cloves of Garlic, crushed (optional)
1 small Onion, diced (optional)
1 teaspoon of Salt
1 pound of Ground Chicken (I prefer Perdue ground chicken)
8 ounces of Bacon, cooked & chopped
Dash of Oregano (optional, season to taste)
1 cup of Cheddar Cheese, shredded (Use whatever cheese you want)
2 large Eggs
½ cup of Sour Cream (optional)
¼ cup of Heavy Cream (optional)
½ teaspoon of Pepper, ground (optional, season to taste)
DIRECTIONS
Preheat the oven to 355F.
Place a large nonstick frying pan over high heat and add the oil, garlic, onion, and half the salt. Sauté until translucent.
Add the ground chicken and brown. Remove from the heat and stir through the bacon and oregano.
Pour the mixture into a casserole dish and sprinkle over the cheddar cheese.
In a bowl, add the eggs, sour cream, cream, remaining salt, and pepper, whisk together. Pour over the chicken mixture.
This keto & carnivore meat bake with a cheesy topping is big on beef flavor and contains no bs! One of my favorites with tons of versatility no matter what style of eating you prefer.
As always, make it your own. Omit &/or substitute any ingredients that suit your needs.
It’s truly easy to make, and leftovers are just as delicious whether reheated in the microwave or even cold straight out of the fridge.
Can I use extra-lean ground beef in this recipe or other ground meats? I prefer 85/15 in this recipe. I tried extra-lean ground beef & felt it came out too dry/not as flavorful. If you’re using other ground meats, I suggest using higher fat meats like 75-85% ground lamb, pork, turkey or PERDUE ground chicken.
Do I need to cook the meat before adding to the pie? Yes, definitely! Cook the ground beef, then transfer to pie dish & bake. This recipe differs from meatloaf, where you bake the raw meat.
Can you freeze it? Yes. Once completely cool, you can store it in whatever container you prefer, then freeze for up to 3 months. You can also freeze individual slices in freezer bags.
Can I use other cheeses? YES! You can use another melty cheese instead of cheddar. I mean seriously all cheese is delicious, have fun with it! Provolone is good & Italian cheeses. You can also make it a more Mexican dish with different seasonings & a “taco” cheese mix.
How are leftovers? Leftovers keep well in the fridge, in an airtight container, for 3-4 days. Reheat in the microwave about 1 minute per slice. Sometimes I eat them cold the next day, but they do taste better when heated up imo.
Can I airfry leftovers? I’ve also popped them in the airfryer for about 7 minutes at 380 for a little crisp. Times & temps will vary with airfryer. I have an Instant Vortex 6qt.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Storage: Store leftovers in the refrigerator for up to 4 days.
Make it Whole30: swap the Worcestershire sauce for coconut aminos & make sure that the beef bouillon powder you use to make the dry onion soup mix is compliant. You can use beef bone broth powder in its place.
FAQ’S
Ground beef is always the star of the show when it comes to meatloaf, but this is also excellent with ground bison.
You can use spicy or mild Italian sausage. You can even substitute a plain ground pork.
For this low carb meatloaf recipe, you can use 1 package Dry Onion Soup Mix. It’s optional if this causes issues for you. It’s simply for flavor.
If you do not have tomato paste, you can also use ketchup. Both make for a delicious meatloaf. I personally love ketchup. It does not cause gut issues for me. You can also use a sugar free. Go your own way.
Worcestershire is tangy, savory, sweet, and salty all at the same time and adds flavor. You can also use coconut aminos or soy sauce in its place. To make this a Whole30 meatloaf recipe, use coconut aminos.
The pork rinds in this meatloaf recipe act as a binder. If you do not have pork rinds, you can also substitute some grated parmesan cheese.
RECIPE TIPS & VARIATIONS
Storage: Store leftover meatloaf in the refrigerator for up to 4 days.
Make Bacon Cheeseburger Meatloaf: Add some chopped up crispy bacon and some sharp cheddar cheese into the meatloaf mix for a delicious cheeseburger variation.
Bacon Wrap it: After mixing the meatloaf, form it into a loaf and wrap it in bacon before putting it in the loaf pan.
Make BBQ Meatloaf: Instead of using tomato paste or ketchup in the mix and on top, swap it out for barbecue sauce. My fav is G Hughes Sugar Free BBQ Sauce
Can you make meatloaf without eggs? Eggs are also used as a binder, but do not add any flavor to the meatloaf. You can omit them and it will still be delicious. It just might not hold its shape as well.
Can you make meatloaf ahead of time?
Yes, absolutely. Sometimes I feel it tastes better the next day! You can freeze it as well.
**Nutrition and Macros will vary depending on ingredients used and quantity of servings size.**
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
KETO LASAGNA with CARNIVORE PASTA Recipe Crush!! From @ketovore_farmgirl please check out her incredible account on IG!
How amazing does this look?! Lasagna was one of my favorite meals as a kid!
Image from @ketovore_farmgirl
Transitioning to a meat-based lifestyle, the traditional Italian dishes like lasagna & pasta cause tons of gut issues for me, personally.
Blessed to have talented friends creating nourishing, low carb, carnivore friendly alternative recipes that are delicious!
Recipe from Allyson’s YouTube. Check out her video!
Swipe for Recipe Slides! You can save these on Instagram Here!
PASTA INGREDIENTS:
6 Egg Yolks
2/3 cup Cream
1 1/2 cup Shredded Italian Cheese Blend
1/2 cup Grated Parmesan
1 Tbsp Egg White Powder
1/2 cup Bone Broth or Water
2 Tbsp Gelatin
PASTA DIRECTIONS:
1. Sprinkle gelatin over bone broth, stir to combine & set aside.
2. Mix the egg white powder into the shredded cheese. Add egg yolks, cream, shredded cheese & bloomed gelatin to the blender. Blend until combined.
3. Divide mixture onto 2 sheet pans lined with silicone baking mats. Spread evenly to about the size of your lasagna pan.
4. Bake at 350F for 20 minutes. Allow to cool slightly, then trim to fit your lasagna pan & set aside.
LASAGNA INGREDIENTS:
2 lbs Ground Beef
1 Medium Onion, diced
4 cloves Garlic, minced
16oz Whole Milk Ricotta Cheese
16oz Whole Milk Mozzarella Cheese, grated
**Shredded Italian Cheese to taste if you like a cheesy lasagna.
1/2 cup Grated Parmesan, divided
1 14.5oz can Diced Tomatoes, drained
2 25oz jars Marinara Sauce, no sugar added
2 tsp Italian Seasoning
1/2 tsp Red Chile Flakes
1 Large Egg
Redmond Real Salt
Freshly Ground Pepper
LASAGNA DIRECTIONS:
1. Heat about a tablespoon of fat to a sauté pan and add the onion. Cook until softened. Add the garlic and cook just until fragrant.
2. Add your ground beef, 2 tsp Italian seasoning, 1/2 tsp chile flakes, Real Salt and freshly ground pepper to taste.
3. Once the ground beef has browned, add the 2 jars of marinara sauce. Cook 5-10 minutes to allow the flavors to meld.
4. While the sauce cooks, add your ricotta cheese, egg, 1/4 cup grated parmesan to a bowl. Mix to combine and add some freshly ground black pepper. Set aside.
LASAGNA ASSEMBLY:
1. Grease an 8 1/2 x11″ baking dish. Spread 1 1/2 cups of the meat sauce on the bottom.
2. Place a trimmed pasta sheet on top. Spread 1/2 of the ricotta mixture over the pasta sheet. Top with half of the well drained, diced tomatoes.
3. Sprinkle with some of the grated mozzarella. Add half the remaining meat sauce and sprinkle with the Italian cheese blend and parmesan.
4. Add the pasta sheets, gently pressing down. Spread the remaining ricotta. Top with the remaining drained, diced tomatoes.
5. Sprinkle with mozzarella and top with the remaining meat sauce, then the rest of the mozzarella, some Italian cheese blend and parmesan.
6. Grease a sheet of foil and wrap tightly. Bake at 375F for 30 minutes. Remove the foil, bake an additional 30 minutes uncovered.
7. Allow the lasagna to cool 15 minutes before cutting. *The amount of cheese in this recipe is up to you. I like it cheesy so I use a lot. Feel free to add less or more to your tastes.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Saved on @myfitnesspal as “Lilbitoffit Carnivoreish Protein Bread”
Essentially Zero Carb/Zero Fat Protein Bread inspired by Kelly Hogan & Maria Emmerich!
Lilbitoffit Carnivoreish Protein Bread
INGREDIENTS
✅ 1 cup egg whites
✅ 1/2 cup Judee’s powdered egg whites (Amazon) If you find the outside crust is coming out rubbery, reduce your powdered egg whites to 1/4 c. I found 1/2 cup was too much, it turned out more rubbery.
✅ 1/2 tsp cream of tarter (optional)
✅ 1/2 tsp baking soda (optional)
✅ 1 tbsp stevia or no calorie sweetener of choice (optional)
**I find The cream of tartar and baking soda make it fluffier, the Stevia gives it just a little bit of flavor but it’s not too sweet.
DIRECTIONS
✅ Preheat oven to 380
✅ Mix egg whites with mixer on high till stiff & fluffy. I find it takes about 3 minutes or so
✅ Gently add & mix dry ingredients on low until thoroughly mixed
✅ Add mixture to greased bread pan
✅ Bake at 380 for 15 minutes then shut off oven
✅ Let set for for 10 minutes in warm oven & eat warm or let it cool then slice
Whole Loaf
Calories: 289
Carbs: .9g
Fat: 0g
Protein: 58g
You can make this bread sweet or savory by adding Stevia, vanilla, cinnamon, or different spices to taste. Use Italian seasonings like oregano, basil, & thyme for that more Italian bread taste. You can increase fat by adding butter to your toast!
Love to see y’all’s creations!!
ps…if you are sensitive to eggs or egg whites this may cause constipation and bloating. I found after a couple days I had to all but cut it out of my diet because I’m sensitive to the egg white powder. I found myself bloated and constipated. Just being transparent here, but if you’re not sensitive it is a delicious alternative!
Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals.
Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD!
I like MyFitnessPal.
Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.
Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.
Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…
I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.
Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.
My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.
We fancy. Scallops wrapped in bacon?! Um, YES! I got mine from @target frozen. Let them thaw, drained, pat dry, wrap in @Hormelfoods All Natural pork bacon, secure with a toothpick & cook for 10 minutes. Depending on your air fryer the time will vary. If you like crispier bacon you can also pre-cook the bacon for about 3-4 minutes then wrap around your scallops. Great as an appetizer or entree, great with butter 🧈! Scallops are also one of the healthiest food you can eat. 3oz (84 grams) of steamed scallops are power packed:
Calories: 94
Carbs: 0 g
Fat: 1.2 g
Protein: 19.5 g
Omega-3 fatty acids: 333 mg
Vitamin B12: 18% rec daily value (DV)
Calcium: 9% of the DV
Iron: 15% of the DV
Magnesium: 12% of the DV
Phosphorous: 27% of the DV
Potassium: 12% of the DV
Zinc: 18% of the DV
Copper: 12% of the DV
Selenium: 33% of the DV They are an excellent source of several trace minerals too, including selenium, zinc & copper. Most people don’t get enough of them. INGREDIENTS:
16 large sea scallops, cleaned and pat dry with paper towels
8 slices bacon
16 toothpicks DIRECTIONS:
Pat the scallops dry with paper towels.
Wrap each scallop in ~1/2 slice of bacon and secure with a toothpick.
Place scallops in air fryer.
Cook at 400 for 5 minutes. Turn scallops & cook for another 5 minutes at 400 until scallop is tender & bacon cooked thoroughly to preference. Bacon wrapped dates are awesome too if the dates don’t cause any digestive issues👌🏻
