Keto Pulled BBQ Ranch Chicken Sliders

“Pulled” BBQ is a classic for potlucks, parties, game day spreads and casual family dinners. No wonder—it’s easy to make ahead (in big batches no less) and even does well for leftovers.

Still, the sauce and buns traditionally haven’t been low-carb friendly…until now.

Today we’ve got another comfort food re-do. Healthy Primal and even keto complementary, this recipe puts another favorite back on the menu.

Servings: 8

Time in the Kitchen: 30 minutes

Ingredients:

Keto Buns:

  • ¼ cup (½ stick) unsalted butter, softened + additional for greasing ramekins
  • ¼ cup Primal Kitchen® Avocado Oil
  • 1 tsp. honey
  • 1.5 cup + 2 Tbsp. (70g) almond flour
  • 10 Tbsp. (65g) ground flaxseed
  • ½ Tbsp. baking powder
  • ¾ tsp. salt
  • 3/4 tsp. baking soda
  • 6 eggs
  • 2 Tbsp. full-fat coconut milk

BBQ Ranch Chicken:

  • 1 cup Primal Kitchen BBQ Ranch
  • 2 lbs. boneless skinless chicken breast
  • 2 tsp. onion powder
  • 1/2 Tbsp. paprika
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1/2 tsp. salt
  • 2 Tbsp. Primal Kitchen Avocado Oil
  • 1.5 cup water or broth
  • ¼ cup thinly sliced scallions

Toppings (optional):

  • 4 cups baby arugula
  • ½ cup thinly sliced tomatoes
  • 2 small avocados, sliced (about 1.5 cups, 400g)
  • Dressing of choice, if desired (We love Primal Kitchen Ranch Dressing with this recipe.)

Instructions:

Preheat the oven to 325 ºFahrenheit and grease 8 small ramekins (about 2.5” in diameter) well with butter. If you don’t have dedicated ramekins, you can also use small circular pyrex containers (they are approximately one cup in size).

Whisk the butter, Primal Kitchen Avocado Oil and honey together in a mixing bowl. Add the almond flour, ground flaxseed, baking powder, baking soda and salt together to the bowl and mix until combined. Whisk the eggs and coconut milk in a separate bowl and fold them into the mixing bowl until everything is well combined. Allow the mixture to rest for a minute or so and then give the batter another mix.

Pour equal amounts of batter into each of the ramekins. Bake the buns in a 325 ºF oven for 18-20 minutes. The tops of the buns should be golden and fairly firm. Allow them to fully cool before running a knife around the inside of the ramekin. Gently twist the buns to help loosen them from the ramekins. Slice the buns in half lengthwise and set aside.

To prepare the chicken, flatten the chicken breasts by placing them between two pieces of parchment paper and pounding with a mallet until they are uniform in width (around ½” thick). Flattening the chicken breasts prior to cooking ensures that they are all the same thickness and therefore will cook evenly and in a similar time frame. The overall amount of time it takes for the chicken to cook will depend upon the size and thickness of the chicken breasts.

Combine the onion powder, paprika, chili powder, garlic powder, and salt in a bowl. Rub the mixture all over the chicken and place the chicken in the fridge to marinate for an hour.

Remove the chicken from the refrigerator. Heat the Primal Kitchen Avocado Oil in a pot or deep pan over medium heat. Once hot, add the chicken breasts to the pan, keeping them in a single layer so they aren’t overlapping. Sear the chicken for 2 minutes on each side.

Add the water or broth to the pot and bring the liquid to a boil. Reduce the heat so the liquid is simmering and cover with the lid. Allow the chicken to simmer for 5 minutes, then flip the chicken breasts over and cover again. Continue cooking until the chicken reaches an internal temperature of 165 ºF (about 15-20 minutes total, depending on the size of the chicken breasts).

Remove the chicken breasts from the pot and shred them using two forks (or your hands, if you allow the chicken to cool a little first). Place the shredded chicken back into the pot and stir in the Primal Kitchen BBQ Ranch and half of the sliced scallions. Cover the pot and heat the chicken over medium-low heat for about 5 minutes. Uncover the pot and give the chicken a stir. If it looks too dry, you can add a little more dressing or water/broth. Remove the pot from the heat and stir in the remaining scallions. Allow the chicken to cool for a few minutes, stirring once or twice to help the chicken absorb any remaining sauce.

Create your sliders by scooping a portion of the pulled chicken on one half of the bun. Stack a slice or two of tomato on top followed by a couple of slices of avocado. Serve alongside an arugula salad for a full meal.

If you’d prefer to keep this dish even lower in carbohydrates, you can forego the tomatoes and/or avocados in the garnish and salad. A bit of chopped radish and/or a thin slice of red onion would work well instead.

Nutritional Information (per Bun):

  • Calories: 215
  • Net Carbs: 2 grams
  • Fat: 21 grams
  • Protein: 4 grams

Nutritional Information (per serving of BBQ Ranch Chicken):

  • Calories: 244
  • Net Carbs: 2 grams
  • Fat: 14 grams
  • Protein: 27 grams

Nutritional Information (per serving)—1 Keto Bun, 1/8 portion of BBQ Ranch Chicken with Fixings and Salad

  • Calories: 610
  • Net Carbs: 7 grams
  • Fat: 47 grams
  • Protein: 37 grams

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The Best 17 Keto-Vegan-Paleo Recipes

Thanks to the good folks at Paleohacks for today’s recipe.

Is it possible to go keto while omitting all dairy and animal products as well? It might seem difficult, but these 17 keto-friendly vegan and Paleo recipes can get you started.

The biggest challenge to going keto (and otherwise restricting your diet) is the frustrating perceived lack of variety when it comes to meals. We’re here to prove that even when following the keto, Paleo and vegan diets, you can still eat well.

From breakfasts, to snacks, to lunch, dinner and dessert, there’s something for every meal of the day. Enjoy fluffy coconut flour flatbread to sandwich your favorite toppings, or healthy mint chocolate fudge for a treat. You’ll find inspiration all over this list.

These five-ingredient, five-minute low-carb crunch protein bars are basically healthy candy bars. Plus, there are lots of modifications you can follow to best suit your diet.

This easy, fluffy flatbread will fool anyone—it’s just as good as the original, gluten-laden kind. Psyllium husk functions as the “egg-like” binder in this recipe, making it totally vegan in addition to Paleo and keto.

This simple Shamrock shake recipe is way better than the fast food original, but just as (naturally) green—thanks, avocado! Vanilla and mint extracts lend the shake its distinct flavor.

Need a craving-busting chocolatey treat? These chocolate espresso bombs use whole ingredients, including cacao powder, nut butter and espresso powder. They’re full of healthy fats that will keep you satiated in between meals.

This inventive bento box assemblage includes seaweed “noodles” with your choice of raw or toasted almonds, an herbaceous heirloom tomato and cucumber salad, protein-packed guacamole and chunks of coconut and carrot. It makes for one refreshing, colorful and healthy lunch!

Packed with Mexican spices like cumin and cilantro, this Mexican cauliflower rice makes the perfect accompaniment to any main dish.

Silky mint chocolate fudge that’s dairy and sugar-free? It’s true! This simple recipe is ready in under an hour and requires only a blender and a fridge.

The secret to these crunchy, chocolate mint, no-bake protein bars is the crunchy almond butter—but smooth almond butter will also work in a pinch. Adorn your bars with chia seeds, coconut, cacao nibs or almonds for added flavor and texture.

These chocolatey-coffee-nutty treats will keep you satiated all day long, thanks to the addition of almonds, flax meal, hemp seeds, almond butter and coconut oil. Be sure to omit the maple syrup or swap in a keto-compliant sweetener.

Don’t be fooled by the pictures—there’s no actual pasta to be found here! Kohlrabi noodles make for a flavorful, healthy dish, while a homemade, dairy-free Alfredo adds an ultra-creamy mouthfeel. This recipe uses pre-prepped noodles and cauliflower rice, but you can always make those at home with a food processor and spiralizer.

These fat bombs are loaded with puckering citrus flavor from lemon juice and zest as well as coconut butter, coconut oil and low-carb blueberries—or whatever berries you prefer.

Need a big bowl of comfort, with none of the guilt? This low-carb mac and cheese recipe uses hearty cauliflower in place of noodles, while tahini, olive oil and spices make it super creamy and tasty.

Well-spiced, creamy spinach gets whipped up quickly in the Instant Pot. Opt for coconut oil over ghee to keep it vegan, and serve over a bed of cauliflower rice.

These simple, uber-creamy and chocolatey fudgesicles take minutes to prep. Opt for stevia over the maple syrup and add more coconut milk to keep it keto.

Need a big bowl of Mediterranean-inspired, veggie-packed goodness? This salad boasts cauliflower, artichoke hearts, bell pepper, cucumber, tomatoes and more.

This simple tabbouleh recipe subs in cauliflower for traditional grains. It’s herbaceous, lemony and perfect to dip all your favorite vegetables in.

Missing bread on your restricted diet? This magic, low-carb mug bread comes together in minutes and requires only a handful of wholesome ingredients. Be sure to use a vegan egg substitute to keep it vegan.

Thanks again to Paleohacks for the awesome recipe list today. Have your own favorite low-carb plant-based favorites? Share below. 

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Top 12 Keto Blogs

With the explosion of keto, there’s an ever growing constant stream of new information about the significant benefits, supposed risks, and varying “rules” for how to adopt a keto diet. As with most things, it’s easy to get sucked into information overload. (And that doesn’t even take into account the hype that unfortunately gets distributed like wildfire around the Internet.) You want sources you can count on for facts, reason, and utility. Here are twelve solid sources I’d recommend for intelligent commentary, sound science, and useful ideas.

1) Mark’s Daily Apple

Sure, this isn’t an exclusively keto blog. It’s a Primal living blog—with attention to all the components that figure into a healthy lifestyle and fulfilling life. But keto is a powerful tool I use within the Primal Blueprint template. As most of you already know, I approach keto specifically through a Primal lens—what I call a Primal-keto approach to keto living that prioritizes optimum nutrition with the least amount of pain, suffering and sacrifice. I know it’s been working for a lot of people, and I’ll continue to to write on it as well as all the other elements of a healthy life. Four particular resources I’d suggest to folks new to keto: the MDA Keto Hub, our Keto Recipes, the Primal Blueprint Keto Podcast, and our private Keto Reset Facebook Group. They’re all free resources for anyone to use and enjoy. For those who want to receive an additional Mark’s Daily Apple monthly email with exclusive information and commentary on keto, you can sign up below for the Keto Reset Digest (also free).

2) Virta Blog

Virta is a groundbreaking health organization using keto to treat—even reverse—type 2 diabetes and associated metabolic disorders. The Virta Blog is an must-read, providing a mix of cutting edge science, easy to understand articles regarding practical aspects of going keto, and inspiring success stories.

3) Tuit Nutrition

I love Amy Berger’s common sense approach to keto on Tuit Nutrition. She calls her approach Keto Without the Crazy, and that about sums it up. Her articles are long but very worth reading.

4) Ruled.me

At Ruled.me you’ll find mostly long-form articles that contain a ton of information about the keto diet. The site also provides an extensive recipe collection and other resources.

5) Healthful Pursuit

Healthful Pursuit is the home of Nutrition Educator and keto guru Leanne Vogel. Leanne provides a blend of blog posts, videos, and recipes to help you go keto in a healthy way. Much of the content is focused on keto for women, but men and women alike can benefit from the info provided.

6) Calories Proper

At Calories Proper, Dr. Bill Lagakos covers a wide range of topics related to nutrition, fasting, circadian biology, and much more. While it’s not a keto blog per se, keto is a frequent topic. In any case, you’re sure to learn a lot from the content here, which is heavily focused on reviewing and critiquing empirical research studies in an understandable way.

7) Ketogenic Athlete

Ketogenic Athlete is a well-rounded blog for strength and endurance athletes who are interested in using keto for training and performance.

8) The MAF Files at philmaffetone.com

Dr. Phil Maffetone has been using low-carb and keto diets to help athletes achieve breakthrough athletic performance for decades. His 180-age formula is a cornerstone of my Primal Endurance approach to become and fat- and keto-adapted athlete. The MAF Files covers a variety of topics that will be of interest to Primal and keto athletes.

9) HVMN

HVMN offers the only commercially available ketone ester supplement. The blog reflects their target audience: athletes and other high performers who are interested in using diet and lifestyle modifications—and possibly exogenous supplementation, of course—to harness the power of ketones.

10) Elana’s Pantry

Elana Amsterdam has long been one of my go-to sources for healthy, delicious paleo recipes, but more recently she has been using keto as part of her strategy to address her MS. I’ve never made an Elana’s Pantry recipe that wasn’t excellent. She also writes about a variety of topics related to health.

11) Castaway Kitchen

Christina Kurp shares how she used a combination of AIP and keto to fix her own health issues. Part wellness blog, part scrumptious recipe collection, Castaway Kitchen is a great resource for anyone looking for food inspo, especially if you have dietary restrictions.

12) Cast Iron Keto

Plainly put, Cast Iron Keto has food I like to eat: simple, delicious, keto-friendly. You’ll find lots of keto-fied classics here suitable for kids and non-keto types (making dinner that much easier).

Thanks for stopping in today, everyone. Have a favorite you didn’t see here? Share down below. Take care.

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19 Keto Soups

Thanks to the good folks at Paleohacks for today’s recipe.

There’s nothing quite like cozying up on the couch with a warm bowl of rich and hearty soup. Unfortunately, hearty soup recipes often rely on high-carb ingredients like potatoes, rice, and noodles to achieve comfort food status.

Luckily, we know tons of Paleo-friendly soup recipes that fuel your body and nourish your belly – all while keeping you in ketosis. Think fat bomb hamburger soup loaded with veggies and beef, or a velvety, dairy-free celeriac soup with chorizo, sage crisps and walnuts. If you’re craving takeout, there’s keto-friendly hot and sour soup, or if you need something that takes hardly any effort, we have a go-to chipotle chicken soup you can make right in a slow cooker. Whatever you crave, there’s a healthy soup to enjoy this fall. Check out these 23 keto-friendly snacks to keep you going between meals.

This low-carb hamburger soup is loaded with healthy fats to keep your body in ketosis, thanks to the addition of buttery organic red palm oil.

Celeriac, also known as celery root, is a hearty root vegetable ideal for a smooth, creamy soup. In fact, it’s the perfect replacement for high-carb potatoes!

Craving creamy beef stroganoff without the carbs? Try this soup! It’s chock-full of umami steak and mushrooms, made velvety smooth with silky coconut cream.

Skip the takeout and make this Chinese mainstay soup at home. This healthy version is made with thin slices of pork tenderloin and gets its characteristic tang from gut-healthy apple cider vinegar.

This simple and satisfying butternut squash soup is spiced with fall flavors like cinnamon, nutmeg and thyme. Try blending in some cauliflower to make it even thicker.

Who doesn’t love those super simple recipes where all you have to do is dump everything in the slow cooker? Let your crockpot do all the work in this flavorful chipotle chicken soup recipe.

You might not typically think of salmon as soup-worthy, but this recipe will convert you. Use seafood broth to boost that savory, comforting factor.

Garnish this smoky, Spanish-inspired soup with diced avocado, and get ready to warm up quick.

This gorgeously-colored soup is loaded with anti-inflammatory turmeric, juicy chicken thighs, and tons of veggies. It’s good for you all-around.

A drizzle of nutty tahini and a scattering of crispy bacon on this asparagus soup makes for a work of art.

Feeling under the weather? Get the classic fix with this herb-filled chicken soup, made right in the crockpot.

What is it about this spinach and mushroom soup that makes it feel like “a hug in a bowl”? It’s loaded with health-boosting ingredients, like bone broth, collagen peptides, coconut vinegar, nutritional yeast and ghee.

Do you have a freezer full of frozen seafood like fish and shrimp? This is the soup you need to cook up tonight. Enjoy succulent seafood in a rich, creamy tomato broth.

Cassidy’s Craveable Creations | Meatball Soup

Spinach-packed beef meatballs are surrounded by veggies like zucchini, tomatoes and carrots in a rich broth of tomatoes, stock and balsamic vinegar.

Go Greek with this tangy lemon chicken soup with hearty kale and cauliflower rice.

Why slave over finicky cabbage rolls when you can get the same flavor and texture in soup form?

This autumnal pumpkin soup is loaded with warming spices like cinnamon, ginger, and nutmeg.

Bacon and cauliflower are the perfect couple in this creamy, chowder-like soup.

Boost your go-to tomato basil soup with thick slices of Italian sausage for a meal you can enjoy on its own. If you’re feeling particularly indulgent, serve with this cauliflower grilled cheese for dunking!

Thanks again to Paleohacks for today’s recipe. Have a great Sunday, everyone.

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2 Meat, 2 Pepper Chili

Thanks to the good folks at Paleohacks for today’s recipe.

This rich keto chili is made with two types of beef and slow cooked in bone broth for stick-to-your-ribs heartiness. This rich and simple crockpot recipe combines sirloin steak, ground bison, sweet bell peppers, and smoky ancho chiles for a recipe that is anything but ordinary. Best of all, this chili can be prepped ahead of time for a meal that reheats in a pinch throughout a busy week.

The stock for this chili is made from bone broth, or slow-simmered beef bones. When bones simmer in water overnight, they release their amino acids into the liquid, creating a liquid golden broth full of gut-healing collagen. We love this potent and flavorful bone broth recipe with leeks and rosemary, but you can also purchase plain bone broth online or in most grocery stores if you’re in a pinch.

Most of the flavor in this chili comes from dried ancho chiles. These are made from smoked poblano peppers, condensing their sweetness and adding a complexity to chili that raw pepper alone can’t match. This pepper is not spicy, making it one the whole family can enjoy. You can find dried ancho chiles in the ethnic foods aisle of most grocery stores.

Lean ground bison and tender chunks of sirloin beef are browned in a skillet before being added to the crockpot. This gives them a chance to caramelize, deepening the flavor of the chili. Both grass-fed beef and bison are rich in omega-3 fatty acids and contain more free-radical fighting antioxidants like vitamin-E than their factory-farm counterparts.

Get started by heating ghee in a large skillet over medium heat. Add onions and garlic. Sauté for 5 minutes, then pour them into the crockpot. Next, turn up the heat to medium-high and add the diced steak and ground bison to the skillet to brown for seven or eight minutes. Drain and discard any fat, then pour the meat over the onions in the crockpot.

Add the ancho chiles, tomatoes, bone broth and dried herbs to the crockpot, then cover and set to low heat for six hours. Add a chopped green bell pepper to the crockpot for the last hour of cooking to help keep it crisp. Ladle the chili into bowls and garnish with freshly chopped cilantro.

Looking for more keto recipes? Check out these 23 paleo and keto-friendly snacks.

Time In the Kitchen: 10 minutes

Cook Time: 6 hours, 15 minutes

Servings: 6

Tools:

  • Large skillet
  • Crockpot

Ingredients:

  • 1 tbsp ghee
  • 1 small white onion, chopped
  • 1 tsp minced garlic
  • 1/2 lb sirloin steak, cubed
  • 1 lb ground bison
  • 2 medium, dried ancho chili peppers, finely chopped
  • 2 (14.5 oz) cans diced tomatoes
  • 2 cups beef or bison bone broth
  • 2 tbsp cumin
  • 1 tsp oregano
  • 1 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1 green bell pepper, chopped
  • Chopped cilantro, for serving

Instructions:

1. Heat ghee in a skillet over medium heat. Add the onions and garlic and sauté for 5 minutes, stirring occasionally. Pour the onions into the crockpot and return skillet to the stovetop.

2. Add the diced steak and ground bison to the skillet and turn the heat up to medium-high. Brown the meat for 7-8 minutes, stirring occasionally. Drain and discard any fat. Pour the meat into the crockpot.

3. Add the ancho chiles, tomatoes, bone broth, cumin, oregano, paprika and sea salt to the crockpot. Cover and set to low heat for 5 hours.

4. Add the bell pepper to the crockpot and cook on low heat for one more hour.

5. Ladle the chili into bowls and garnish with cilantro.

Nutritional Info:

  • Calories: 257
  • Carbs: 4.7 grams
  • Fat: 11 grams
  • Protein: 34 grams

Thanks again to Paleohacks for today’s recipe. Have a great Sunday, everyone.

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Keto Waffle Breakfast Sandwich (+ a Giveaway!)

Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.

But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hellbent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.

Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!

Servings: 2 sandwiches

Time In the Kitchen: 30 minutes

Ingredients:

  • 3/4 cup Birch Benders Keto Pancake and Waffle Mix
  • 1/2 water
  • 1 tbsp coconut oil
  • 2 eggs
  • 3 slices bacon
  • 2 sandwich slices of cheddar (or cheese of choice)

Instructions:

Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.

Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.

While mini waffles are cooking (or before), scramble 2 eggs in small skillet.

Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).

When mini waffles are done, let cool slightly on plate or cooling rack.

When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.

For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….

Now For the Giveaway…

Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)

Just follow @marksdailyapple and @birchbenders on Instagram and comment on today’s MDA Instagram giveaway photo with your favorite keto recipe.

One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.

Good luck—and bon appetit!

Nutritional Information (per sandwich):

  • Calories: 415
  • Net Carbs: 6.6 grams
  • Fat: 32.6 grams
  • Protein: 22 grams

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Low-Carb & Keto Chayote “Apple” Crisp

Chayote squash is having its day in the sun as of late, but it’s been used for centuries in Latin American cooking and baking. The chayote squash (also known as mirliton squash) is a mild-tasting, relatively low carb, and versatile fruit with a good dose of vitamin C. Because of its hardness, you’ll definitely want to eat it cooked, but the end result will be worth it: a tender but slightly crisp fruit that bears a resemblance to pear or jicama and that takes on the particular flavors of any recipe—sweet or savory.

Note: there’s a little extra prep involved with chayote, but we think the additional few minutes are well worth the approximately 50 grams of carbs spared (full recipe).

Time In the Kitchen: 20 minutes

Servings: 6

Ingredients:

Filling

  • 5 cups chayote squash
  • 1 tbsp cream of tartar
  • 5 tsp cinnamon
  • 1 tbsp lemon juice
  • 1/2 cup Swerve (or equivalent of favorite sugar-free sweetener (e.g. monk fruit, etc.)

Crumble Topping

Instructions:

Preheat oven 350 ºF/175 ºC

Prep the squash. (This video has a good rundown of the process.) In a nutshell, cut the top inch off the fruit and let the liquid bubble up on the exposed flesh of the fruit. Rub the cut top piece over the exposed area for a full minute to draw up and out more liquid. This will create a froth as pictured. After the full minute, wipe off this froth with a clean paper towel. (Although the liquid/froth is completely safe, it may cause a mild tingly feeling if you get it on your fingers.)

Cut the fruit in half and remove the seed, along with the white flesh directly around it.

Cut squash into 1/4 inch slices.

Place in pot along with cinnamon, arrowroot or cream of tartar, lemon juice and sweenter. Cook over medium heat for about 10 minutes so that the squash starts to become tender.

Pour into ramekins.

Put all the crumble topping ingredients into a food processor and pulse until the butter is well incorporated and it looks good and crumbly.

Pour over top of squash.

Bake 30 minutes (or 45 minutes if baking as an 8-inch pie)

Nutritional Information (per serving)

  • Calories: 345
  • Net Carbs: 8 grams
  • Fat: 28 grams
  • Protein: 12 grams

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