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Keto Diet Meal Plans

Keto Diet Meal Plans

  • October 11, 2020
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For original article click here

Southern comfort food. Fill your kitchen with the smell of freshly baked rolls — and treat your taste buds, too. Buttery. Flakey. Oh so delicious. In the words of Maria Emmerich, “The flavor reminds me of my past life of KFC buttermilk biscuits.”



  • 1 cup almond flour
  • ¼ tsp sea salt
  • 1 tsp baking powder
  • 4 egg whites
  • 2 tbsp very cold butter or coconut oil
  • 1 tsp garlic powder or other seasoning of your liking (optional)
  • 1 tsp coconut oil spray


  • 10 oz. crumbled fresh sausage, preferably pork
  • 1 cup cream cheese or coconut cream
  • 1 cup beef broth or chicken broth
  • salt and pepper


  1. Preheat the oven to 400°F (200°C). Grease a cookie sheet or muffin pan with coconut oil spray.

  2. Beat the egg whites until very fluffy and firm.

  3. In a separate medium bowl, mix the baking powder into the almond flour.

  4. Cut in COLD butter and salt (if the butter isn’t chilled, the biscuits won’t be flakey). Gently fold in the dry mixture into the egg whites.

  5. Spoon a dollop of the dough onto the cookie sheet (or muffin tin) and bake for 11-15 minutes.


  1. Cook sausage in a large skillet over medium heat for 5-6 minutes or until thoroughly heated, stirring frequently.

  2. Gradually add cream cheese and broth; cook until mixture comes to a soft simmer and thickens, stirring constantly until smooth.

  3. Reduce heat to medium-low; simmer 2 minutes, stirring constantly. Season to taste with salt and pepper.

  4. Split biscuits in half. Place 2 halves on each of plates; top with about ⅓ cup gravy.


Love cheese? Then sprinkle grated cheddar or parmesan on top of the dough before you pop the biscuits in the oven for a (good kind of) cheesy variation!

This recipe is part of a collaboration with Maria Emmerich, a best-selling American cookbook author. Check out her website for more keto inspiration and recipes.

Keto: Vegetarian #4

Here’s a week-long meal plan filled with keto-friendly lacto-ovo vegetarian dishes. This is the fourth meal plan in a series of keto vegetarian meal plans.

It includes three hearty meals per day and will keep you under 20 grams of carbs per day. This week, you’re going to eat zucchini pizza boats, goat cheese salad with balsamico butter, and chaffles — among other tasty, filling keto meals. Delicious!

Category: ketoJuly 31, 2020

Author: ketodiet

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