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Ketogenic Living

Easy Lasagna Soup: High Protein, Low Carb, Keto

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This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

Low Carb Lasagna Soup

We've found ourselves DEEP in soup mode in this household, and we're all just loving it. Lasagna soup is always a hit, along with white chicken chili and gumbo. It's lasagna in soup form, and it DELIVERS.

I really feel like fall has arrived much too soon, but one good things about that is fall gardening, and wanting to eat warm food again. Having 3 weeks out of every month in May – September be at or above 90F really took a toll on us this year.

Ingredients for Creamy Keto Lasagna Soup:

The following ingredients are affiliate links. If you choose to purchase through my link, I may earn a small commission. It does not cost you any extra and helps to support my blog & family – thank you!

{For full instructions and ingredient amounts, scroll down to the recipe card}

How To Make Lasagna Soup:

  1. Brown the Ground Beef: I always make this as a 1-pan recipe, so grab your stock paot or dutch oven and brown the ground beef over medium-high heat, seasoning with salt and pepper. Drain off the excess grease and remove from the pot.
  2. Cook Onion & Garlic: In that same large pot, lower to medium heat, add some avocado oil or olive oil, then sauté the diced onion for 5 minutes, until it starts to become translucent. Add in the garlic and sauté for another minute or two.
  3. Stir In Remaining Ingredients. Add tomato paste, sauce, italian herbs, beef broth or bone broth and return ground beef to the pot and stir well.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

4. Add Keto Noodles: Hearts of palm lasagna noodles are going to be the most authentic shape, for the for the best taste and texture, I suggest lupin flour noodles – any shape will work! Bring the soup to a boil then add in your noodles. Reduce to medium-low heat and stir occasionally until noodles are ready to eat, then stir in fresh spinach, if using.

5. Stir Together Cheese To Serve: in a small bowl, combine parmesan cheese and ricotta cheese. To serve, top each bowl of soup with some of the cheese mixture. Serve topped with fresh basil, if desired.

This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

Consider These Other Keto Soups:

  • Cheeseburger Soup
  • Gumbo
  • Broccoli Chicken, Cheese Soup
  • Chicken Tortilla Soup
  • White Chicken Chili
  • Beef Stew

Slow Cooker, Freezing, and Storing Instructions

Slow Cooker: to prepare ahead of time in the slow cooker, brown the ground beef, onions, and garlic in a separate pan, then prepare the soup through step 3 and leave on low. Wait to add the noodles until about 20-30 minutes before serving, and put the slow cooker on high. Serve as per the instructions. I don't recommend making this soup in the Instant Pot, either under pressure or using slow cooker mode.

Storage: store keto lasagna soup in the refrigerator, in a tightly covered dish for up to 4 days.

Freezing: The best way to freeze in individual portions: place a dollop of the cheese mixture on top of each portion, freeze separately, and store in an airtight container for up to 3 months. Each individual serving will have 7 net carbs, if you like to label things that way. To freeze a bulk batch, freeze the cheese mixture separate, and store both in airtight containers for up to 3 months.

Reheating From Frozen: That either bulk or single-serve portions of low carb lasagna soup in the refrigerator, then reheat on the stovetop.

Broccoli Chicken, Cheese Soup

Lasagna Soup Recipe Variations:

Protein: ground turkey, italian sausage, or a mix of ground beef and ground pork all work very well in this recipe.

Tomato Sauce: you can substitute marinara sauce for the tomato sauce but you'll want to cut the herbs in the recipe in half, since marinara is already seasoned with italian seasoning.

Noodles: lupin flour noodles are my favorite BUT shirataki noodles, great low carb noodles, hearts of palm, zucchini noodles, and many other noodles will work.

Other Keto Lasagna Recipes:

  • Zucchini Lasagna
  • Taco Lasagna
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

Did you know I have an Amazon Storefront?  I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.  

No more hunting for just the right product – you can find them all right HERE.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney

This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

Easy Lasagna Soup: High Protein, Low Carb, Keto

Yield: 8

This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

Ingredients

  • 2 lbs. Ground Beef
  • Salt & Pepper, to taste
  • 1 Yellow Onion, chopped
  • 4 Cloves Garlic, chopped
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Tomato Paste
  • 24 oz Tomato Sauce
  • 1 tsp. Dried Oregano
  • 1 tsp. Dried Basil
  • 1 tsp. Onion Powder
  • 1 tsp. Zero Sugar Sweetener (I like Allulose)
  • 1/2 tsp. Salt
  • 1/4 tsp. Red Pepper Flakes
  • 7 cup Chicken or Beef Stock
  • 4 oz Keto Noodles
  • 2 cups Fresh Spinach (optional)
  • 10 oz Ricotta Cheese
  • 1 cup Shredded Parmesan
  • 1 cup Shredded Mozzarella

Instructions

  1. Brown the Ground Beef: I always make this as a 1-pan recipe, so grab your stock pat or dutch oven and brown the ground beef over medium-high heat, seasoning with salt and pepper. Drain off the excess grease and remove from the pot.
  2. Cook Onion & Garlic: In that same pot, lower the heat to medium, add some avocado oil, then saute the diced onion for 5 minutes, until it starts to become translucent. Add in the garlic and sautee for another minute or two.
  3. Stir In Remaining Ingredients. Add tomato paste, sauce, spices, broth and ground beef to the pot and stir well.
  4. Add Keto Noodles: Hearts of palm lasagna noodles are going to be the most authentic shape, for the for the best taste and texture, I suggest lupin flour noodles - any shape will work! Bring the soup to a boil then add in your noodles. Reduce heat to medium-low and stir occasionally until noodles are ready to eat.
  5. Stir Together Cheese To Serve: in a small bowl, combine parmesan and ricotta cheese. To serve, top each bowl of soup with some of the cheese mixture.
Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 815Total Fat: 49gSaturated Fat: 18gTrans Fat: 1gUnsaturated Fat: 25gCholesterol: 247mgSodium: 1158mgCarbohydrates: 16gNet Carbohydrates: 7gFiber: 9gSugar: 6gProtein: 76g
© Gretchen Lindow
Cuisine: Italian / Category: Soup

xoxo,
Gretchen

This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.
This Keto Lasagna soup is a big pot of comforting soup that the whole family will love. It's packed with full of herbs, tomato sauce, sauteed onions, ground beef and tons of cheese. Can be made with or without low carb noodles, and always high protein.

3 Ingredient Keto Pie Crust Recipe – Easy, Low Carb

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A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

More Keto Pie Recipes:

Easy Keto Pie Crust Recipe

I'm thankful for more and more low-carb options appearing at the grocery store, but sometimes you just need simple options you can throw together at home.

That's where this low-carb pie crust comes in.

With just 5 minutes and 3 ingredients you can have an excellent press in pie crust with only 3 net carbs ready to go in a pie plate for your favorite keto pie recipe.

My favorite pie recipe is Keto Sour Cream Pie, but any low carb sweet or savory recipes will work with this crust on the ketogenic diet.

Ingredients Needed For The Best Pie Crust

The following ingredients are affiliate links. If you choose to purchase through my link, I may earn a small commission. It does not cost you any extra and helps to support my blog & family – thank you!

{For full instructions and ingredient amounts, scroll down to the recipe card}

Readers love that this almond flour pie crust recipe is made with basic ingredients:

  • Butter: melted, grass-fed butter is best. I usually use unsalted, but salted will work just as well.
  • Almond Flour: I always use the same brand, since every brand of almond flour is just a bit different. Other almond flours will work too, just may require a bit more butter or a bit more almond flour to get just the right consistency.
  • Low Carb Sweetener: I'll always use Baking Sweetener or Allulose to bake with. Both have an exceptionally low glycemic index, and cook and bake nearly identical to sugar. If you choose to sub a different sweetener, your results from this recipe may be different.
  • Salt: a pinch of a good quality sea salt is perfect. I don't count this in the ingredients 🙂

As always, having certain supplies on hand in the kitchen will make this recipe simpler, although many substitutions can be made for the exact items I used.

My kitchen essentials can always be found in my Amazon Storefront.

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

How To Make Keto Crust

Prepare your pie pan by spraying with avocado oil, or by brushing with melted butter or coconut oil and set aside.

Preheat oven to 350.

In a mixing bowl, stir together dry ingredients (almond flour, sweetener, salt) until combined. Add in melted butter and stir until the dough forms small clumps.

Scrape into the prepared pie dish and press firmly into the bottom and sides until the dish is coated evenly.

Baked for 10-12 minutes until the edges just start to turn golden brown.

Remove from the oven and let cool before filling.

Did you know I have an Amazon Storefront?  I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.  

No more hunting for just the right product – you can find them all right HERE.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

Tips For Making the Best Keto Pie Crust

For a savory pie crust, leave out the sweetener, combine and bake as above.

If you don't want to mix by hand, a stand mixer, hand mixer, or even a food processor will save your hands and mix it quite well.

If using cold butter, use a food processor to mix. This will save your hands and cut in the butter effectively. If you don't have a food processor and are using cold butter, use a pastry cutter to effectively mix the dry ingredients and butter.

Always prebake keto pie crusts. They do best when they're already firm before filling.

Popular Low Carb Recipes

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

Low Carb Pie Crust Recipe FAQ's

Can the crust be made ahead and stored?

Yes! This perfect pie crust is one of the easiest things to prepare ahead of time and store in the refrigerator or freezer for later use. In fact, you can scale this recipe up and use one crust within 3 days, then freeze the remaining crusts (or pie crust dough) for easy keto desserts later.

Can I use this crust for a savory recipe?

Absolutely, just omit the sweetener, then mix and bake as described in the recipe card.

How to store the crust?

The crust can be stored baked or unbaked, in the refrigerator, tightly covered with plastic wrap for up to 3 days. The crust can be frozen, tightly covered, for up to 2 months.

Can this be used for tarts? In other pans?

Absolutely, in fact it's a good pie crust in tarts. It can be made in a metal pan, a springform pan, a 9×9 ceramic or glass pan, tart pans and more! When you prebake the crust, just keep and eye on it after 5 minutes, watching for the edges to brown. When the browning starts, remove it from the oven to cool before filling.

How Many G Net Carbs?

Each serving of keto pie crust has just 3 g net carb, making it suitable for a keto diet. Regular pie crust has 12 grams of carbs or more. A traditional crust will also have gluten and other inflammatory seed oils.

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

3 Ingredient Keto Pie Crust Recipe - Easy, Low Carb

Yield: 8 servings

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

Ingredients

  • 1/4cup Butter, melted
  • 1 1/2 cups Almond Flour
  • 1/4 cup Allulose or Bakkng Sweetener
  • Pinch of Salt

Instructions

  1. Prepare your pie pan by spraying with avocado oil, or by brushing with melted butter or coconut oil and set aside.
  2. Preheat oven to 350.
  3. In a mixing bowl, stir together dry ingredients (almond flour, sweetener, salt) until combined. Add in melted butter and stir until the dough forms small clumps.
  4. Scrape into the prepared pie dish and press firmly into the bottom and sides until the dish is coated evenly.
  5. Baked for 10-12 minutes until the edges just start to turn golden brown.
  6. Remove from the oven and let cool before filling.

Notes

Low Carb Pie Crust Recipe FAQ's

Can the crust be made ahead and stored?

Yes! This perfect pie crust is one of the easiest things to prepare ahead of time and store in the refrigerator or freezer for later use. In fact, you can scale this recipe up and use one crust within 3 days, then freeze the remaining crusts (or pie crust dough) for easy keto desserts later.

Can I use this crust for a savory recipe?

Absolutely, just omit the sweetener, then mix and bake as described in the recipe card.

How to store the crust?

The crust can be stored baked or unbaked, in the refrigerator, tightly covered with plastic wrap for up to 3 days. The crust can be frozen, tightly covered, for up to 2 months.

Can this be used for tarts? In other pans?

Absolutely, in fact it's a good pie crust in tarts. It can be made in a metal pan, a springform pan, a 9x9 ceramic or glass pan, tart pans and more! When you prebake the crust, just keep and eye on it after 5 minutes, watching for the edges to brown. When the browning starts, remove it from the oven to cool before filling.

How Many G Net Carbs?

Each serving of keto pie crust has just 3 g net carb, making it suitable for a keto diet. Regular pie crust has 12 grams of carbs or more. A traditional crust will also have gluten and other inflammatory seed oils.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 183Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 15mgSodium: 62mgCarbohydrates: 7gNet Carbohydrates: 2gFiber: 3gSugar: 3gProtein: 5g
© Gretchen Lindow

xoxo,
Gretchen

A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.
A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.
A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.
A press-in keto pie crust that requires just 3 simple ingredients and comes together in 5 minutes. Can be used for sweet pies or tarts, or in savory pies like quiche and tomato pie.

Cheesecake Protein Pudding: Low Carb, + High Protein

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Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

High Protein Keto Cheesecake

I'm always looking for quick, easy recipes to help me eat enough protein.

So anytime I can sneak some extra protein in my day with foods that still taste good, I'm going to do it!

I try to keep my carbs in check, so I've used ingredients that are all keto-friendly and low carb.

And even though it's low carb, this protein cheesecake packs 52 (!!) grams of protein! And no added sugars!

New Recipes Straight to Your Inbox – Keto, Low Carb, High Protein

Ingredients for Cheesecake Protein Pudding

The following ingredients are affiliate links. If you choose to purchase through my link, I may earn a small commission. It does not cost you any extra and helps to support my blog & family – thank you!

{For full instructions and ingredient amounts, scroll down to the recipe card}

You'll only need a few ingredients to make this:

Plain Greek Yogurt – Makes the dessert thick, like cheesecake and also adds a lot of protein! I like the Oikos Pro Plain Greek Yogurt, since each cup as 25 grams of protein and only 6 grams of carbs. There are lots of greek yogurts on the market, but we tend to stick with full fat options rather than fat free ingredients.

Whipped Cream Cheese – choose the unsweetened kind. Can choose fat free cream cheese if keeping fat macro low.

Vanilla Whey Protein – can also choose and unflavored whey if you prefer things less sweet.

Vanilla Keto Pudding Mix – Simply Delish Sugar Free Pudding Mix is my pick for keto pudding. It's not perfect, but the macros and ingredients are the best I've found.

Did you know I have an Amazon Storefront?  I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.  

No more hunting for just the right product – you can find them all right HERE.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney

Other Keto Desserts Recipes You'll Enjoy:

The best, pillowy soft, Keto Sugar Cookies you'll ever make.  So good you can roll them out and cut them in shapes for the holidays - my Keto Cutout Sugar Cookies are a holiday and family favorite!
Perfectly chewy and melty, these Chewy Keto Chocolate Chip cookies have a sprinkle of sea salt for the perfect taste and texture.  Serve them warm for  taste of home!
The best tasting Keto Lemon Sour Cream Pie! The perfect texture, stabilized whipped cream, and just a hint of sweetness makes for a crowd pleasing pie.
These Keto Raspberry Crumble Bars are going to be your new favorite treat! They are keto, low carb, sugar free, a THM:S, and gluten free to fit many different types of eating.
Keto Custard Pie is one of the best keto desserts to make ahead of time for a Mother's Day or Easter. It features a buttery almond flour crust, egg custard made from egg yolks, melted butter and almond milk, made in a tart pan for a beautiful finish with only 3 g net carbs per serving.
cropped-Keto-Marshmallow-Crunch-Brownie-Bars-Low-Carb-Sugar-Free-10-min-scaled-1.jpg

What To Eat with Low Carb Cheesecake Protein Pudding

Cheesecake is so fun partially because of all the fun things you can serve with this tasty treat. Here are some ideas:

  • Fresh Strawberries or other fresh fruit such as blueberries, cherries, raspberries, or blackberries
  • Keto Chocolate Syrup
  • Peanut Butter
  • Keto Caramel Syrup
  • Make Turtle Cheesecake with Lily's Chocolate Chips, Pecan pieces, and a drizzle of keto caramel syrup
  • Topped with Keto Lemon Curd

Each of these options may change the g net carbs listed in the nutrition facts under the recipe. Fresh berries will be high in fiber and low in net carbs, making in perfect for a low-carb diet, while other fun topping may add extra fat or carbs.

Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

How To Make a Low Carb Crust for Cheesecake Protein Pudding

If you would like a TRUE cheesecake experience – such a delicious treat! – then you're going to want a low carb graham cracker crust for your cheesecake.

I suggest using this 3-Ingredient Keto Pie Crust Recipe using almond flour in a springform pan for best results.

Or, if you don't have one of those, use a standard pan with parchment paper.

As always, having certain supplies on hand in the kitchen will make this recipe simpler, although many substitutions can be made for the exact items I used.

My kitchen essentials can always be found in my Amazon Storefront.

Other Protein Cheesecake Recipes

From this base classic cheesecake flavor recipe, you can make several other cheesecake recipes, depending on what you're feeling:

  • Banana Pudding (with Banana Extract!)
  • Chocolate Cheesecake Pudding – sub chocolate protein powder for a rich cheesecake
  • Strawberry Cheesecake Protein Pudding
  • And more! Just use the appropriate pudding base (chocolate, vanilla, strawberry), and add a flavor extract that sounds good!
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

How To Make Cheesecake Protein Pudding

In a large mixing bowl, combine greek yogurt, and whipped cream cheese.

Mix in the vanilla protein powder and vanilla pudding mix until it has reached a creamy texture. You can use a stand mixer or hand mixer as this takes a bit of mixing, and you want creamy, smooth results.

Place in a glass dish with a lid and let sit in the refrigerator for at least 1 hour before eating.

Serve with toppings of choice!

Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

Low Carb Protein Cheesecake Pudding: High Protein + Keto

Yield: 1 serving
Prep Time: 5 minutes
Additional Time: 1 hour
Total Time: 1 hour 5 minutes

Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

Ingredients

Instructions

  1. In a large mixing bowl, combine greek yogurt, and whipped cream cheese.
  2. Mix in the whey protein and vanilla pudding mix until it has reached a creamy texture.
  3. Place in a glass dish with a lid and let sit in the refrigerator for at least 1 hour before eating.
  4. Serve with toppings of choice!

Notes

Can I Make This Sweeter?

Yes! There are 2 ways to make the protein pudding sweeter. First, you can add a tablespoon of Sugar-Free Sweetener. Use a monkfruit, stevia, or allulose sweetener for best results and limited blood sugar increase. Or, you can choose a pre-sweetened greek yogurt, such as Ratio, or Two Good. However, this will change the macros listed on the recipe card.

How To Store Keto Cheesecake Protein Pudding?

Store in an airtight container in the refrigerator for up to 2 days. Do not freeze.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 574Total Fat: 22gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 80mgSodium: 409mgCarbohydrates: 18gFiber: 2gSugar: 12gProtein: 52g
© Gretchen Lindow

Protein Pudding FAQ's

Can I Make This Sweeter?
Yes! There are 2 ways to make the protein pudding sweeter. First, you can add a tablespoon of Sugar-Free Sweetener. Use a monkfruit, stevia, or allulose sweetener for best results and limited blood sugar increase. Or, you can choose a pre-sweetened greek yogurt, such as Ratio, or Two Good. However, this will change the macros listed on the recipe card.

How To Store Keto Cheesecake Protein Pudding?
Store in an airtight container in the refrigerator for up to 2 days. Do not freeze.

xoxo,
Gretchen

Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.
Wanting a delicious, low carb, cheesecake treat that is also high protein? This snack will help you reach goals! It takes only 2 minutes to whip up and will keep your sweet tooth in check while still hitting your macros.

Keto Baked Ziti: No Cauliflower, Easy, Low Carb

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Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

Pasta is such an easy and delicious meal, and my family loves it, but it's a bit tricky on a keto diet.

Occasionally, we'll make real pasta, but I cannot handle it very often. It leads to lots of blood sugar issues and cravings for me.

Thankfully, there are several really high quality pasta substitutes on the market on that taste great, are high in protein, and low in carbs.

Low Carb Pasta Substitutes

My go-to for low carb pasta is lupin flour pasta, readily available on Amazon. I wrote an entire article about the best keto pasta substitutes that gives ALL the options.

The Best Low Carb Pasta Alternatives

Other pasta substitutes can be found below:

  • Cauliflower: holds up well to sauces and baking. Can be found in nearly every grocery store, and is exceptionally low in carbs and high in fiber.
  • Other Vegetables: spiralized zucchini noodles, butternut squash, broccoli, etc.
  • Lupin Flour Pasta: the closest pasta sub I've found. The prices, macros, and texture are quite good. There are also many brands to choose from.
  • Almond Flour Pasta: drier than lupin flour pasta, but high in protein, low in carbs.
  • Gluten Pasta: made from vital wheat glute, and WILL trigger anyone with a gluten allergy or sensitivity, these pastas taste the best, but because gluten makes my skin unhappy I steer away from these.

My pick for lupin flour pasta is Kaizen Pasta, which can be found here.

Ingredients to Make The Ziti Recipe

The following ingredients are affiliate links. If you choose to purchase through my link, I may earn a small commission. It does not cost you any extra and helps to support my blog & family – thank you!

{For full instructions and ingredient amounts, scroll down to the recipe card}

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

For The Pasta:

Lupin Flour Pasta: I have several brands to choose from linked in my Storefront. If you prefer, you can choose a hearts of palm, almond flour, or wheat gluten pasta.

Salt: always salt your pasta water with a good quality sea salt. Just a pinch!

For The Tomato Sauce with Meat:

Ground Beef: a grass-fed ground beef is my go-to for the sauce, but grain fed is just fine, as is ground chicken, ground turkey, or italian sausage.

Sugar Free Marinara: I love the $1.99 Organic marinara from Aldi. Rao's is also good, and I believe Newman's Own has a sugar free marinara sauce as well. No need to break the bank on the sauce!

Garlic Powder: Measure with your heart

Italian Seasoning: Just to add a bit flavor to the casserole.

Extras:

Blended Cottage Cheese: takes the place of ricotta cheese, with more protein!

Mozzarella Cheese: we want a serious cheese pull in this casserole, and this gives that.

Egg: helps bind the blended cottage cheese

Parmesan Cheese

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

Did you know I have an Amazon Storefront?  I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.  

No more hunting for just the right product – you can find them all right HERE.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney

How To Make Keto Baked Ziti

Start by cooking the pasta according to the directions on the box, until they reach the perfect texture.

Drain, rinse, and set aside.

Then, blend the cottage cheese in a large bowl, mix in the egg and some garlic powder.

Third, make the meat sauce by first browning over medium-high heat in a large skillet and draining the ground beef. Add in garlic and italian seasoning, followed by the marinara and let sit over medium heat until the sauce starts to simmer.

To assemble the low carb baked ziti, first preheat the oven to 375 and grease a 13 inch oven-safe dish with avocado or olive oil.

Place 1/2 of the paste in the bottom of the large baking dish, then top it with half of the meat sauce.

Dollop half of the ricotta or cottage cheese and egg mixture on top of the sauce the spread in a single layer, followed by half the parmesan cheese.

Add another layer of pasta, followed by the rest of the meat sauce, then the blended cottage cheese, and sprinkle the mozzarella and parmesan cheese (the best part!) on top.

Bake at 375 for 20 minutes until cheese is bubbly and melty.

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!
Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

Keto Baked Ziti: No Cauliflower, Easy, Low Carb

Yield: 8 servings

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this dish easy. Made with meat sauce, low carb noodles, and sugar free marinara!

Ingredients

  • 8 oz Low Carb Pasta
  • 1/2 tsp. Sea Salt
  • 1 lb Ground Beef
  • 2 tsp. Garlic Powder
  • 1 Tbsp. Italian Seasoning
  • 2 cups Sugar Free Marinara
  • 1 cup Cottage Cheese
  • 1 Egg
  • 1 tsp. Garlic Powder
  • 2 cups Mozzarella

Instructions

  1. Start by cooking the pasta according to the directions on the box, until they reach the perfect texture.
  2. Drain, rinse, and set aside.
  3. Then, blend the cottage cheese in a large bowl, mix in the egg and some garlic powder.
  4. Third, make the meat sauce by first browning over medium-high heat in a large skillet and draining the ground beef. Add in garlic and italian seasoning, followed by the marinara and let sit over medium heat until the sauce starts to simmer.
  5. To assemble the low carb baked ziti, first preheat the oven to 375 and grease a 13 inch oven-safe dish with avocado or olive oil.
  6. Place 1/2 of the paste in the bottom of the large baking dish, then top it with half of the meat sauce.
  7. Dollop half of the ricotta or cottage cheese and egg mixture on top of the sauce the spread in a single layer, followed by half the parmesan cheese.
  8. Add another layer of pasta, followed by the rest of the meat sauce, then the blended cottage cheese, and sprinkle the mozzarella and parmesan cheese (the best part!) on top.
  9. Bake at 375 for 20 minutes until cheese is bubbly and melty.
Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 526Total Fat: 18gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 101mgSodium: 554mgCarbohydrates: 12gNet Carbohydrates: 9gFiber: 3gSugar: 52gProtein: 27g
© Gretchen Lindow

Baked Ziti FAQ's

How Many Net Carbs Does it have?
This recipe makes 8 servings, each with 9 g net carbs.

How To Store The Ziti?
Store leftovers in the refrigerator, in an airtight container, for up to 4 days.
If you want to prepare the ziti in advance as a freezer meal, just assemble, but don't bake. Thaw out before baking when you're ready to eat it!

xoxo,
Gretchen

Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!
Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!
Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!
Keto baked ziti is a low carb twist on a classic recipe. You'll love how hearty and cheesy this comfort food dish is. Made with meat sauce, low carb noodles, and sugar free marinara, this is one of our favorite recipes for it's cheesy goodness!

Easy Keto Goulash (Cheesy, Low Carb, High Protein)

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Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Low Carb Goulash

Keto goulash is comfort food in a bowl.

This American style goulash features macaroni noodles, seasoned tomato sauce, ground beef, and cheese for the perfect recipe if your family eat high-protein meals.

Instead of noodles made from wheat, this keto goulash recipe uses lupin flour noodles, which are high in protein and fiber. They can be found on Amazon, in my storefront.

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Keto Beef Goulash Recipe

The following ingredients are affiliate links. If you choose to purchase through my link, I may earn a small commission. It does not cost you any extra and helps to support my blog & family – thank you!

{For full instructions and ingredient amounts, scroll down to the recipe card}

Lupin Noodles – low carb, high protein, and high fiber noodles. Can be found here.

Ground Beef – grass fed and grass finished is best, but whatever your grocery store stocks and is the best bang for your buck will absolutely work.

Bell Pepper – diced bell peppers of your choosing, for making our own sauce for the goulash

Onion – chopped. also to simmer with our homemade sauce

Diced Tomatoes – 14oz can of diced tomatoes, another component of our sauce. The higher the quality, the better.

Tomato Paste – for a heartier sauce

Beef Broth – I love making my own beef bone broth for the hit of nutrients. Off the shelf works just fine as well, you can find my picks for gut-boosting premade bone broths here.

Garlic Paste – minced garlic will work as well.

Shredded Cheddar Cheese – to make this truly American style traditional goulash, it has to have Cheese, right?

Worcestershire Sauce – adds tons of flavor

Dijon Mustard – Also for flavor. Trust me.

Oregano, Basil, Salt, Black Pepper

3 Ingredient Keto Pie Crust Recipe – Easy, Low Carb
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How To Make Keto Goulash

Cook Protein & Veggies – start by browning your meat in a large pot over medium heat, then draining the fat. Add in the diced bell pepper and onion and cook until tender.

Make Sauce – add in remaining ingredients except the cheese, and stir together. Bring to a simmer and keep the goulash there until the pasta is al dente.

Finish with cheese – stir in the shredded cheese until melted and serve warm.

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Low Carb Goulash Alterations

The nutrition facts below after the recipe card reflect the macros as the recipe is written.

Keto goulash is very forgiving in that you can make lots of changes to it and still have it taste great, BUT that will change the macros.

Less Protein – we really love a meaty goulash, but if you prefer more noodle and less meat feel free to use 1 pound of ground beef instead of 2

Different Protein – any ground protein would work: turkey, chicken, pork, bison, etc.

Noodle Swap – if lupin flour noodles aren't your thing, give these a try: zucchini, squash, sweet potato, or shirataki noodles.

Change up the sauce – if you have a favorite sauce recipe you love, then feel free to use that! Just keep the volume of liquid the same, so the noodles cook correctly.

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Storing, Freezing, and Reheating Tips

Keto recipes like this one make amazing meal prep because they reheat well. Here's how to store, reheat, and freeze this recipe:

  • Store – leftovers should be store in an airtight container in the refrigerator for up to 5 days.
  • Freeze – in an airtight container, with as much air removed as possible. The noodles hold up ok in the freezer, but it's not my favorite way to store.
  • Reheat – in the microwave, air fryer or stovetop. Top with fresh cheese.
Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

More Low Carb Recipes featuring Pasta;

Equipment Needed To Make High Protein Goulash

As always, having certain supplies on hand in the kitchen will make this recipe simpler, although many substitutions can be made for the exact items I used.

My kitchen essentials can always be found in my Amazon Storefront.

Quality Stainless Steel Skillet – Learning to cook on stainless steel is a fantastic kitchen skill to have. Once you do, you'll never go back, and an inexpensive stainless steel skillet will last a lifetime.

Mixing Bowl

Hand Grater

Or, mixer-attached grater

Whisk

Wooden Spoon

Silicone Scraper

Avocado Oil Cooking Spray

Don't forget to check out all of readers' favorite kitchen essentials!

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Easy Keto Goulash (Low Carb, High Protein)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Ingredients

  • 2 lbs Ground Beef, cooked and drained
  • 2 Bell Peppers, Diced
  • 1 cup Diced Yellow Onion
  • 14 oz Diced Tomatoes
  • 2 cups Beef Bone Broth
  • 2 Tbsp. Garlic Paste
  • 2 Tbsp. Tomato Paste
  • 2 Tbsp. Worcestershire Sauce
  • 2 Tbsp Djion Mustard
  • 2 tsp. Dried Basil
  • 2 Tbsp. Dried Oregano
  • Salt & Pepper, to taste
  • 2 cups Lupin Noodles
  • 1 cup Sharp Cheddar Cheese

Instructions

  1. In a large pot or skillet, brown and drain ground beef.
  2. Add in diced onions and peppers, cooking until soft.
  3. Stir in all remaining ingredients erxcept shredded cheese, and let simmer for 20 minutes, or until pasta is tender.
  4. Stir in shredded cheese and serve warm.
Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 708Total Fat: 42gSaturated Fat: 17gTrans Fat: 2gUnsaturated Fat: 19gCholesterol: 179mgSodium: 685mgCarbohydrates: 19gNet Carbohydrates: 7gFiber: 12gSugar: 4gProtein: 62g
© Gretchen Lindow

xoxo,
Gretchen

Hearty, delicious keto goulash is packed full of protein and makes even the pickiest eaters happy. It is so easy to make, and reheats well for weekday lunches!

Sugar Free German Chocolate Icing


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Have a German Chocolate Cake lover in your house?  My Sugar Free German Chocolate Icing works perfectly on chocolate cake or cupcakes for a delicious treat.

Sugar Free German Chocolate Icing
{Low Carb, Ketogenic, THM:S, Grain Free}

Have a German Chocolate Cake lover in your house?  My Sugar Free German Chocolate Icing works perfectly on chocolate cake or cupcakes for a delicious treat.

German Chocolate Icing is not a simple icing to make, like a buttercream, cream cheese icing, or whipped cream icing.  

It is, admittedly, labor intensive, but the end result is SO worth the work.

Making a Sugar Free German Chocolate Icing requires a few substitutions, but thankfully lends itself to be easily converted into a low carb, ketogenic recipe.

Making Sugar Free German Chocolate Icing

I used a Dulce de Leche method to make the caramel-ish sauce for the the icing.  

Basically what this means is the sauce is simmered for about 15 minutes until it cooks down to the desired consistency.  

If you didn't feel like waiting, you could use a thickener like Xanthan Gum or Guar Gum to achieve the desired consistency.

With an icing like this, you do have to use Allulose or Xylitol for the sweetener, since they brown and cook mostly closely to sugar.

Just using Erythritol won't work, as it likes to crystallize as it cools.

However, you can use half Allulose or Xylitol and half Erythritol & Monkfruit, such as Lakanto Monkfruit Sweetener.

The choice is up to you!  I used the half and half sweetener method that I mentioned, and used:

All-U-Lose Allulose

{image}

And Lakanto Golden Monkfruit Sweetener

Save 15% at Lakanto.com with code “fitmomjourney”

Sugar Free German Chocolate Icing Ingredients

Unsweetened Almond Milk
Allulose {can use half Erythritol & Monkfruit}
Grass-Fed Butter
Egg Yolks
Chopped Pecans
Unsweetened Shredded Coconut
Vanilla Extract
Celtic Sea Salt

Melt the butter in a medium saucepan over medium heat.  Stir in the sweetener, almond milk, and egg yolks.  Stir constantly for 2-3 minutes until the sugar has dissolved.
Lower the heat until the frosting is just simmering, and let it cook for about 15 minutes, until the mixture darkens a bit to a light caramel color, and becomes the consistency of pudding.
Remove the frosting from the heat and stir in the the sea salt, vanilla extract, pecans, and coconut.  Let it cool for 45 minutes, stirring intermittently, until it has cooled enough to be spread on the cake or cupcakes.

Did you know I have an Amazon Storefront?  I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.  

No more hunting for just the right product – you can find them all right HERE.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney

We Think You'll Also Like….
Keto German Chocolate Cake
Keto Apple Crisp
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The Best Keto Brownies
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Keto Cannoli Pie

Have a German Chocolate Cake lover in your house?  My Sugar Free German Chocolate Icing works perfectly on chocolate cake or cupcakes for a delicious treat.

Sugar Free German Chocolate Icing

Yield: 12
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Have a German Chocolate Cake lover in your house?  My Sugar Free German Chocolate Icing works perfectly on chocolate cake or cupcakes for a delicious treat.

Ingredients

Instructions

Melt the butter in a medium saucepan over medium heat. Stir in the sweetener, almond milk, and egg yolks. Stir constantly for 2-3 minutes until the sugar has dissolved.

Lower the heat until the frosting is just simmering, and let it cook for about 15 minutes, until the mixture darkens a bit to a light caramel color, and becomes the consistency of pudding.

Remove the frosting from the heat and stir in the the sea salt, vanilla extract, pecans, and coconut. Let it cool for 45 minutes, stirring intermittently, until it has cooled enough to be spread on the cake or cupcakes.

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As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 254Total Fat: 26gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 82mgSodium: 165mgCarbohydrates: 5gFiber: 3gSugar: 1gProtein: 3g
© Gretchen
Cuisine: American / Category: Desserts

xoxo,
Gretchen

Ready to start your Keto journey?  Let me show you how:

This post may contain affiliate links.  See my disclosures for more information.

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