Chapter 3

Light Dishes and Appetizers

When you’re following a ketogenic diet, snacking is generally discouraged, because it can stall your progress (to find out why, see here). But the fact is that life gets busy, and you might not always have time to make healthy meals when you’re running around all day. That’s why it makes sense to have some healthy snack options on hand.

The recipes in this chapter are here to help, and they’re way better than the high-carb, processed foods we grab without thinking when hunger strikes—like crackers, chips, or a burger from your local fast-food chain. If you’re traveling and need a quick on-the-go snack, make a batch of Multiseed Keto Crackers and munch on them with a low-carb dip—like the Macadamia Cheese Dip—or some sliced avocado. Super-portable Deviled Eggs Two Ways—a keto classic!—do the trick, too. They’re full of protein and good-for-you fats, and they are easy to pop into your bag for a quick, nourishing nibble. And if you’re throwing a party, you’ll find plenty of keto-friendly crowd-pleasers, here, too: none of your guests will be able to say no to Crispy Ranch Chicken Wings or Tomato & Feta Bruschetta—and neither will you!

Bacon-Wrapped Jalapeño Poppers Two Ways

In addition to being the ideal keto appetizers (just try to keep your guests away from them at your next party!), these jalapeño poppers are super-portable. They’re a handy way to add spice—not to mention low-carb veggies and plenty of healthy fats—to your lunchbox on Monday morning.

1/3 cup (38g /1.3 oz) grated Swiss cheese or Cheddar cheese

1 tablespoon (4 g/0.2 oz) chopped fresh cilantro or parsley

2/3 cup (100 g/3.5 oz) chopped cherry tomatoes

1/2 small (30 g/1.1 oz) yellow onion, finely chopped

1 teaspoon chopped chile pepper

1 clove garlic, crushed

2 tablespoons (30 ml) fresh lime juice

2 tablespoons (8 g/0.3 oz) chopped fresh cilantro

Sea salt and black pepper

12 slices (180 g/6.3 oz) bacon

Preheat the oven to 400°F (200°C, or gas mark 6).

TO MAKE THE CHEESE FILLING: Combine the ricotta, cheese, and cilantro in a bowl. Fill each jalapeño half with a tablespoon (14 g/0.5 oz) of the cheese mixture.

TO MAKE THE GUACAMOLE FILLING: Place half of the avocado in a bowl and mash with a fork. Dice the remaining avocado and add to the bowl with the tomatoes, onion, chile, garlic, lime juice, cilantro, and salt and pepper to taste. Fill each jalapeño half with 2 tablespoons (31 g/1.1 oz) of the guacamole mixture.

TO ASSEMBLE: Wrap each jalapeño half in one bacon slice and place on a baking sheet lined with parchment paper. Bake for 20 to 25 minutes, until golden and crispy. Serve hot, or let them cool and refrigerate for up to 4 days.

NUTRITION FACTS PER SERVING (2 CHEESE/GUACAMOLE POPPERS):

Total carbs: 1.6/5.3 g / Fiber: 0.4/3 g / Net carbs: 1.2/2.3 g / Protein: 8.1/5.2 g / Fat: 12.3/12.6 g Calories: 149/149 kcal / Macronutrient ratio: Calories from carbs (3/6%), protein (22/14%), fat (75/80%)

Deviled Eggs Two Ways

When it comes to quick and easy keto appetizers and snacks, deviled eggs are an absolute classic. They’re beautifully simple to make, but you can really get creative with them. Here’s proof! These are two of my favorite versions, but the options are endless.

4 large eggs

1 tablespoon (12 g/0.4 oz) sour cream

1/3 cup (45 g/1.6 oz) crumbled blue cheese

1 tablespoon (15 g/0.5 oz) Sriracha sauce

1 clove crushed garlic or 1/4 teaspoon garlic powder

1 medium (15 g/0.5 oz) spring onion, chopped

1 tablespoon (4 g/0.2 oz) chopped fresh parsley

1 tablespoon (4 g/0.2 oz) chopped fresh dill

Sea salt and pepper

1 tablespoon (15 g/0.5 oz) mayonnaise (shown here)

1 tablespoon (15 ml) fresh lime juice

1 to 2 teaspoons finely chopped red or green chile

1 tablespoon (4 g/0.2 oz) chopped fresh cilantro

Sea salt and black pepper

First, hard-boil the eggs by following the instructions shown here. Cut the eggs in half and carefully—without breaking the egg whites—spoon the egg yolks into a bowl. Set the whites aside.

TO MAKE THE BUFFALO DEVILED EGGS: Combine the cooked egg yolks, mayonnaise, sour cream, blue cheese, Sriracha sauce, garlic, spring onion, parsley, and dill (reserve some herbs or spring onion for topping). Season with salt and pepper.

ALTERNATIVELY, TO MAKE THE GUACAMOLE DEVILED EGGS: Place the avocado, mayonnaise, lime juice, chile, and cilantro into a bowl. Mash with a fork until well combined. Season with salt and pepper to taste.

Use a spoon or a small cookie scoop to fill the egg white halves with the prepared mixture of your choice. Store in an airtight container in the fridge for up to 2 days.

NUTRITION FACTS PER SERVING (2 BUFFALO/GUACAMOLE DEVILED EGGS):

Total carbs: 1.8/2.5 g / Fiber: 0.2/1.3 g / Net carbs: 1.6/1.2 g / Protein: 9.1/6.8 g / Fat: 15.1/10.7 g Calories: 180/132 kcal / Macronutrient ratio: Calories from carbs (4/4%), protein (20/21%), fat (76/75%)

◁ Parma Ham Roll-Ups Three Ways

Keto-friendly Parma ham takes the place of high-carb tortillas in these fun-to-eat roll-ups. Serve them at your next party: even the pickiest eaters love them!

1 tablespoon (15 ml) MCT oil or MUFA-based oil (see here)

1 tablespoon (15 ml) balsamic vinegar

1 tablespoon (15 ml) fresh lemon juice

1 tablespoon (4 g/0.2 oz) chopped fresh herbs, or 1 teaspoon dried herbs of your choice (such as thyme, basil, or parsley)

Sea salt and black pepper

1/2 cup (57 g/2 oz) crumbled blue cheese

2 tablespoons (17 g/0.6 oz) drained capers or sliced olives

Handful (20 g/0.7 oz) of fresh spinach or arugula

4 pieces (12 g/0.4 oz) sun-dried tomatoes

8 basil leaves

1 teaspoon (5 g) grated horseradish, or more to taste

4 small (113 g/4 oz) pickles

TO MAKE THE VINAIGRETTE: Place all the ingredients in a sealable jar, close tightly, and shake until well combined. Set aside to allow the flavors to combine. (If not used immediately, the vinaigrette can be stored in the fridge for up to a week.)

While assembling the roll-ups, keep the individual slices of the Parma ham on the plastic separator included in the package to minimize any tearing.

TO MAKE THE SPINACH & BLUE CHEESE ROLL-UPS: Spread 2 tablespoons (28 g/1 oz) of cream cheese on each of the 4 slices of Parma ham. Top with the blue cheese, capers, and greens. Gently roll up starting from the short side.

TO MAKE THE MOZZARELLA ROLL-UPS: Place a piece of mozzarella on each of the 4 slices of Parma ham. Top each one with a piece of sun-dried tomato (whole or chopped), and 2 basil leaves. Gently roll up starting from the short side.

TO MAKE THE HORSERADISH & PICKLE ROLL-UPS: Mix the cream cheese with the horseradish. Spread 2 tablespoons (28 g/1 oz) of the cream cheese mixture on each of the 4 slices of Parma ham. Top with a pickle and gently roll up starting from the short side.

Serve the roll-ups with the prepared vinaigrette (shake well again before serving to combine). The roll-ups can be prepared up to 1 day in advance and stored, covered, in the fridge.

NUTRITION FACTS PER SERVING (1 SPINACH/MOZZARELLA/HORSERADISH ROLL-UP + DIP):

Total carbs: 2/1.8/2.2 g / Fiber: 0.3/0.2/0.4 g / Net carbs: 1.7/1.6/1.8 g / Protein: 8.7/10.5/5.7 g Fat: 19.2/12.1/15.6 g / Calories: 201/158/157 kcal / Macronutrient ratio: Calories from carbs (3/4/4%), protein (16/27/13%), fat (81/69/83%)

◁ Crispy Ranch Chicken Wings

Even your non-keto guests won’t be able to resist these hot, addictively crispy chicken wings—especially when you serve them alongside a bowl of creamy, homemade ranch dressing.

11/2 tablespoons (18 g/0.6 oz) gluten-free baking powder (do not replace with baking soda)

3/4 teaspoon sea salt

11/2 tablespoons (23 ml) ghee or duck fat, melted

1/4 cup (60 ml) heavy whipping cream

1/2 cup (110 g/3.9 oz) mayonnaise (shown here)

2 medium (30 g/1.1 oz) spring onions, sliced

1 clove garlic, minced

2 tablespoons (8 g/0.3 oz) chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon (4 g/0.2 oz) chopped fresh dill, or 1 teaspoon dried dill

1 tablespoon (15 ml) apple cider vinegar or fresh lemon juice

1/4 teaspoon paprika

Sea salt and black pepper

Preheat the oven to 250°F (120°C, or gas mark 1/2). Place the oven racks in the lower-middle and upper-middle positions in the oven. Use a baking tray deep enough to gather the fat as the chicken wings bake. Line the tray with baking foil to make it easy to clean. Place a rack on top of the foil.

TO MAKE THE CHICKEN WINGS: Use a sharp knife or meat scissors to cut the wings at the joints: you will end up with three pieces per wing. Pat all the pieces dry using a paper towel. Store the 18 wing tips in the freezer to make bone broth or chicken stock. Place the remaining wing pieces (you should have 36 pieces) in a large resealable bag or a bowl. Add the baking powder and salt. Toss to coat on all sides.

Place the wings on the rack skin-side up and spread them in a single layer. Brush each piece with the ghee, then bake the wings on the lower-middle rack for 30 minutes. Then, move the wings to the upper-middle rack, increase the temperature to 425°F (220°C, or gas mark 7), and bake for another 40 to 50 minutes. Rotate the tray halfway to ensure even cooking. When done, remove the tray from the oven and let the wings rest for 5 minutes before serving.

TO MAKE THE DRESSING: While the wings are baking, prepare the ranch dressing by mixing all the ingredients in a bowl. Season with salt and pepper to taste, and serve with the crispy chicken wings.

NOTE: Instead of ranch dressing, try these wings with dairy-free Satay Dip (shown here) or Pesto Aioli (shown here)—or serve with all three!

NUTRITION FACTS PER SERVING (6 CHICKEN PIECES + 3 TABLESPOONS/45 ML RANCH DRESSING):

Total carbs: 2.1 g / Fiber: 0.2 g / Net carbs: 1.9 g / Protein: 23.2 g / Fat: 44.3 g / Calories: 505 kcal

Macronutrient ratio: Calories from carbs (2%), protein (19%), fat (79%)

◁ Tomato & Feta Bruschetta

I love Italian food, especially its wide variety of appetizers and starters, so I’ve created keto versions of lots of Italian classics. This low-carb bruschetta is just like the one I used to order every time I went to our local Italian restaurant—except it’s so much healthier!

2 slices Garlic & Herb Focaccia, cut widthwise

1 cup (150 g/5.3 oz) chopped cherry or regular tomatoes

2 cups (20 g/0.7 oz) arugula, spinach, or watercress

1/2 cup (75 g/2.6 oz) crumbled feta

2 tablespoons (8 g/0.3 oz) chopped fresh basil

2 tablespoons (30 ml) extra-virgin olive oil

Sea salt and black pepper

Cut the focaccia widthwise. Preheat the broiler and then crisp up the focaccia for 3 to 5 minutes. When done, transfer to a plate and top with the tomatoes, arugula, feta, and basil. Drizzle with the olive oil, season with salt and pepper, and serve immediately.

NUTRITION FACTS PER SERVING:

Total carbs: 11.3 g / Fiber: 7 g / Net carbs: 4.4 g / Protein: 9.7 g / Fat: 31.6 g / Calories: 348 kcal

Macronutrient ratio: Calories from carbs (5%), protein (11%), fat (84%)

Golden Sardine & Caramelized Onion Dip

This dip is the perfect partner for that batch of Multiseed Keto Crackers you just made. And it’s ridiculously healthy: sardines provide plenty of omega-3 fatty acids, while the curcumin in turmeric has anti-stress and anti-aging effects and can strengthen your immunity, help relieve muscle pain, and improve digestion. Dig in!

2 tablespoons (30 g/1.1 oz) ghee or duck fat

1 medium (150 g/5.3 oz) yellow onion, chopped

2 cans (250 g/8.8 oz) drained sardines

2 tablespoons (30 ml) fresh lemon juice

1 teaspoon fresh lemon zest

2 tablespoons (30 ml) extra-virgin olive oil

2 tablespoons (30 g/1.1 oz) mayonnaise (shown here)

1/2 teaspoon ground turmeric

2 tablespoons (6 g/0.2 oz) chopped fresh chives

Sea salt and black pepper

Multiseed Keto Crackers, freshly sliced cucumbers or peppers, or Garlic & Herb Focaccia for serving

Heat a skillet greased with the ghee over medium-high heat. Add the onion and cook for about 5 minutes, then reduce the heat to medium and cook for 12 to 15 minutes, until softened and caramelized. When done, set aside for 5 minutes.

Place the sardines and all the remaining ingredients in a blender and process until smooth. (If you prefer a chunkier texture, use a fork and mash all the ingredients in a bowl.) Season with salt and pepper to taste. Serve with crackers, cucumbers or peppers, or keto focaccia. Store in an airtight container in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING (1/4 CUP/58 G/2 OZ):

Total carbs: 1.8 g / Fiber: 0.4 g / Net carbs: 1.4 g / Protein: 7.1 g / Fat: 12.3 g / Calories: 147 kcal

Macronutrient ratio: Calories from carbs (4%), protein (20%), fat (76%)

◁ Multiseed Keto Crackers

These crisp, dunkable crackers aren’t just low in carbs: they’re allergy-friendly, too. They contain no nuts, eggs, nightshades, or dairy. And that means everyone can enjoy them! Serve them with any of the high-fat dips in this chapter.

1/3 cup (56 g/2 oz) whole flaxseeds

1/4 cup (38 g/1.3 oz) whole chia seeds

1/3 cup (43 g/1.5 oz) pumpkin seeds

1/3 cup (47 g/1.6 oz) sunflower seeds

1/3 cup (48 g/1.7 oz) sesame seeds

2 tablespoons (18 g/0.6 oz) poppy seeds

1 teaspoon sea salt

1 teaspoon coarse black pepper

1 cup (240 ml) water

Optional: 1 to 2 teaspoons onion powder, garlic powder, or Italian herbs

Preheat the oven to 360°F (180°C, or gas mark 4).

Place all the ingredients, except the water, in a bowl. Combine well. Place about 1/2 cup (120 g) of the mixture into a food processor and process until finely ground, scraping down the sides of the food processor as needed. Return the ground seed mixture to the bowl, mix again, and add the water. Mix with a spoon until well combined, then let the mixture sit for 5 to 10 minutes.

Place a silicone mat or a piece of heavy-duty parchment paper in a 10 × 14-inch (25 × 35-cm) baking sheet. Transfer the dough to the tray and spread with a rubber spatula, shaping it into the rectangular shape of the silicone mat, until it is about 1/8 inch (3 mm) thick. Use a pizza cutter to cut it into a total of 24 crackers (6 rows by 4 columns).

Bake for 40 to 45 minutes, or until crispy and golden brown. When done, remove from the oven, and cut through the precut crackers. Let them cool down and crisp up on a cooling rack for 20 to 30 minutes before serving. Store for up to 2 weeks at room temperature in an airtight container.

NUTRITION FACTS PER CRACKER:

Total carbs: 2.6 g / Fiber: 1.8 g / Net carbs: 0.8 g / Protein: 2.2 g / Fat: 4.7 g / Calories: 57 kcal

Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%)

Macadamia Cheese Dip

If you’re vegan, or if you love cheese but can’t tolerate dairy, try this rich, satisfying dip instead. It only takes a few minutes to whip up and it’s very low in carbs. Plus, macadamias are very high in heart-healthy monounsaturated fats, so you can feel good about chowing down.

11/2 cups (200 g/7.1 oz) macadamia nuts

3 tablespoons (45 ml) fresh lemon juice

1 tablespoon (12 g/0.4 oz) nutritional yeast, or more to taste

1 teaspoon onion powder

2 cloves garlic, crushed

1/2 cup (120 ml) filtered water

1/4 cup (60 ml) extra-virgin olive oil

Sea salt and black pepper

Optional: freshly chopped herbs, such as chives, parsley, or basil

Crispy vegetables (ideal for induction), Multiseed Keto Crackers, or Garlic & Herb Focaccia for serving

Soak the macadamia nuts in filtered water to cover for at least 4 hours, or overnight. Drain and discard the water. Place the nuts in the blender with the lemon juice, nutritional yeast, onion powder, garlic, water, and oil. Process until smooth and creamy. Season to taste with salt and pepper, and optionally add herbs of your choice. Serve with vegetables, crackers, or focaccia. Store in an airtight container for up to 5 days, or freeze for up to 6 months. To defrost, place in the fridge overnight and mix before serving.

NUTRITION FACTS PER SERVING (2 TABLESPOONS/28 G/1 OZ):

Total carbs: 2.5 g / Fiber: 1.3 g / Net carbs: 1.2 g / Protein: 1.4 g / Fat: 12.9 g / Calories: 125 kcal

Macronutrient ratio: Calories from carbs (4%), protein (5%), fat (91%)

Tyrokafteri (Spicy Greek Cheese & Pepper Dip)

Made with feta cheese, peppers, and chile, this low-carb, Mediterranean-inspired dip is perfectly balanced between savory, sweet, and spicy. And because it’s only got a handful of ingredients, it’s easy to throw together in a hurry when last-minute guests drop in for drinks.

1 tablespoon (15 g/0.5 oz) ghee

1 small (85 g/3 oz) red pepper, chopped

1 (14 g/0.5 oz) mild green chile, such as jalapeño, chopped

2 cups (300 g/10.6 oz) crumbled feta cheese

1/2 cup plus 1 tablespoon (142 g/5 oz) 5% full-fat yogurt

3 tablespoons (45 ml) extra-virgin olive oil

2 pickles (90 g/3.2 oz), sliced

1 tablespoon (15 ml) fresh lemon juice

1/4 teaspoon red pepper flakes, or more to taste

Crispy vegetables (ideal for induction), Multiseed Keto Crackers, or Garlic & Herb Focaccia for serving

Heat a skillet greased with the ghee and add the red pepper and the chile. Cook for 8 to 10 minutes, or until tender and lightly browned. Place in a food processor and add all the remaining ingredients. (It’s better to start with just 1/4 teaspoon of red pepper flakes and add more to taste if you prefer more heat.) Process until smooth. Serve with vegetables, crackers, or focaccia. To store, refrigerate in an airtight container for up to 5 days.

NUTRITION FACTS PER SERVING (1/4 CUP/57 G/2 OZ):

Total carbs: 2.3 g / Fiber: 0.3 g / Net carbs: 2 g / Protein: 4.8 g / Fat: 10.6 g / Calories: 122 kcal

Macronutrient ratio: Calories from carbs (7%), protein (16%), fat (77%)