• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Keto for Life Podcast
  • Keto Calculator
  • Heal
    • Mindfulness
    • Nutrition
    • Wellness
  • Nourish
    • Recipes
    • Ketogenic Recipes
      • Keto Appetizers
      • Keto Cocktails
      • Keto Desserts
      • Keto Dressing
      • Keto Grilling
      • Keto Main Dishes
      • Keto Salads
      • Keto Sauces
      • Keto Sides
      • Keto Soups
  • Grow
    • Creativity
    • Gardening
    • Meditation
    • Parenting
    • Travel
    • Yoga
  • Coaching
    • Bridal Wellness Coaching
    • Ultimate Wellness Coaching
  • Contact

Heal Nourish Grow

Ultimate Wellness, Healthy Lifestyle and Advanced Keto Nutrition

  • About
    • Disclosure Policy
    • Heal Nourish Grow Featured Contributors
    • Terms of Service and Privacy Policy
    • Write For Us
  • Recipes
  • Shop
    • Ketone Trails
    • Fun Foodie and Keto Products
    • Keto Discount Codes
  • Write
  • Yoga and Meditation Videos
  • Recipe Videos

November 29, 2020

Pecan Pie Cheesecake Bars – Keto Low Carb Recipe

9shares
Jump to Recipe Print Recipe


Keto Pecan Pie Cheesecake
Now that I’ve been fully committed to the keto lifestyle for years, traditional pies are (mostly) off the menu. Fortunately, you can make keto-friendly sweets and keto desserts that are as good as the real thing. There are a few keto desserts that taste almost exactly like the original. Cheesecake is one of them…it’s very easy to make a great keto-friendly cheesecake. Keto pecan pie is another one. Pecans themselves are keto-friendly nuts and the ooey-gooey filling is easy to replicate using the Swerve substitute for brown sugar. For this recipe, I wanted the best of both these dessert worlds. I made them into keto pecan pie cheesecake bars so that they can be used for holiday cookie exchanges as well!

When I was a little girl growing up in Louisiana, my grandparents had a pecan tree in their yard. I was often tasked to pick up the pecans that had fallen on the ground then shell them for my grandma Myrtle. She would then craft these into her famous pecan pie! Only many years later did I find out it wasn’t a beloved family recipe but rather, “just the recipe on the back of the karo bottle, ma chere.” I always knew I’d make a keto pecan pie at some point.

Even if it wasn’t a special family recipe, pecan pie was always one of my favorite desserts and mainstay on our holiday table.

Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.Pecan Pie Cheesecake Bar Keto

Inspiration for Keto Pecan Pie Cheesecake Bars

After making my keto Pumpkin Pie several times while developing that recipe, I was ready for something different to grace my holiday table. Keto pecan pie would have been awesome.

However, I was asked to participate in an Instagram cookie recipe week right before Thanksgiving. So I decided rather than a traditional holiday cookie recipe or working on my keto pecan pie, I would instead combine two of my favorite desserts to make the ultimate keto dessert bar.

These keto Pecan Pie Cheesecake Bars were a huge hit at Thanksgiving. They combine the best of two of my favorite desserts while also providing some chocolate at the same time. If you know me at all, you know I’m a huge chocolate fan!

About Pecans

Until writing this recipe, I had no idea that there are over 1000 varieties of pecan trees! A hundred grams of pecans has 14 grams of carbs but also 10 grams of fiber. With just 4 net carbs in that large portion, pecans are a natural fit for keto.

Whether or not we should be eating many nuts and seeds is a discussion for another day. They’re full of linoleic acid, which may actually signal our bodies to store fat. I plan to write about this in the future but check out the work of Dr. Paul Saladino for more information on this topic.

Important Notes for Making Keto Pecan Pie Cheesecake Bars

The most important thing to note about this recipe is that you must make them the day before you’d like to serve them. The time these bars spend in the freezer is absolutely critical for the pecan pie bars to hold together well.

You can absolutely eat it straight out of the oven, and they’re delicious that way BUT they will not be bars in that case. You’ll just have a pile of warm, delicious goo on your plate that tastes amazing but looks like a mess.

You also need some extra time on baking day to let the layers cool between steps. Plan on four hours of time from start to placing the bars in the freezer. The more disciplined you are about letting especially the cheesecake layer cool, the more defined your layers will look. Most of the four hours is just waiting on the layers to cool. You can easily do other things while you wait.

I can promise you that your patience will be rewarded! These bars are so decadent that you’ll just need a few bites to feel satisfied.

 

Keto Pecan Pie Cheesecake Bars
Print
Pecan Pie Cheesecake Bars - Keto Low Carb Recipe
Prep Time
30 mins
Cook Time
1 hr 30 mins
Cooling Time
1 d
Total Time
1 d 2 hrs
 

These keto pecan pie cheesecake bars combine three of the very best dessert flavors: chocolate, pecan pie and cheesecake! They're so decadent and delicious that it just takes a few bites to feel satisfied. Only 3 net carbs per serving depending as always on your exact ingredients.

Be sure to make the day before you'd like to serve them, they require overnight in the freezer.

Course: Dessert
Cuisine: American
Servings: 15 pieces
Calories: 295 kcal
Author: Cheryl McColgan
Ingredients
Crust
  • 6 tablespoons butter
  • 3 tablespoons powdered swerve
  • 6 tablespoons almond flour
  • 1 teaspoon almond flour
  • 6 tablespoons black cocoa
Cheesecake Filling
  • 8 ounces cream cheese softened
  • 1 large egg beaten
  • 1/2 teaspoon vanilla extract
  • 1/3 cup powdered swerve
  • 1 teaspoon heavy cream
  • 1 teaspoon stevia extract
Pecan Pie Topping
  • 1/2 cup butter
  • 1/2 cup brown swerve
  • 1/4 cup heavy cream
  • 1/4 cup maple pecan syrup choc zero brand or you can substitute 1/4 cup brown swerve and an extra tablespoon of cream
  • 1 teaspoon salt
  • 1/2 tablespoon vanilla
  • 1 large egg room temperature
  • 1/2 cup chocolate chips sugar-free, optional
  • 1 cup pecan halves roughly chopped
  • 1 cup pecan halves as topping
Instructions
  1. Preheat oven to 325 degrees for convection or 350 for conventional.

  2. Take your eggs out and let come to room temperature or place in warm water.

  3. Lightly spray coconut oil in an 8 x 8 pan.

  4. Cut parchment paper to fit pan leaving 2 sides free.

  5. Blend ingredients for crust and using buttered fingers press into bottom of pan. Use a rubber spatchula to smooth if desired.

  6. Bake crust for about 20 minutes or until it starts to firm. Remove and let cool.

  7. In the meantime, make the cheesecake filling.

  8. Add all ingredients into bowl and blend until smooth.

  9. Once the crust has cooled for 30 minutes or more, add cheesecake filling over the crust.

  10. Bake for 20-25 minutes, cheesecake should be mostly set but still jiggles in the middle.

  11. Let the cheesecake cool on the counter for 30 minutes then put in the refrigerator for 30 minutes.

  12. In the meantime, make the carmel pecan filling. In a large saute pan over medium-low heat, melt butter and swerve for about 3 minutes, stirring frequently, until dark golden brown.

  13. When the caramel mixture looks golden, add the syrup, cream, salt and vanilla. Genly simmer, stirring constantly for about 20 minutes, until bubbly, dark golden and thicker.

  14. Remove caramel sauce from heat and let cool for at least an hour in the refrigerator.

  15. The caramel mixture should be cool enough that it won't cook your eggs. Whisk egg and slowly add the caramel sauce 1/2 cup at a time to incorporate without cooking the egg.

  16. If using chocolate chips, spread chips over the cheesecake filling.

  17. Place chopped pecans evenly on top of the cheesecake and pour half of the caramel mixture on top.

  18. Place pecan halves and cover with the rest of the caramel sauce.

  19. Bake for about 45 minutes, until the top is dark brown and the caramel looks set. Pecan topping will jiggle slightly, like jello.

  20. A wooden pick should come out relaviely clean, no cheesecake mix should be visible.

  21. Cool in the pan on the counter for an hour. Then place in the freezer overnight.

  22. Take pan out of the freezer and let sit on the counter for an hour.

  23. Slice into bars and enjoy! Store in the refrigerator for easy access or in the freezer if you'd like to enjoy them at a later date.

  24. The bars are delicious cold right out of the refigerator or let them come to room temp before eating.

Recipe Video

Recipe Notes

Make sure to note these should be made the day before you'd like to serve them since they require freezing overnight.

Nutrition Facts
Pecan Pie Cheesecake Bars - Keto Low Carb Recipe
Amount Per Serving
Calories 295 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 12g75%
Cholesterol 76mg25%
Sodium 309mg13%
Potassium 123mg4%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 1g1%
Protein 4g8%
Vitamin A 639IU13%
Vitamin C 1mg1%
Calcium 44mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

More from my site

  • Stocking a Keto Pantry: Essentials for a Low Carb DietStocking a Keto Pantry: Essentials for a Low Carb Diet
  • Best Creamy Chocolate Ice Cream – Keto Low Carb RecipeBest Creamy Chocolate Ice Cream – Keto Low Carb Recipe
  • Smoky Cucumber Jalapeno Margarita – Keto Low Carb RecipeSmoky Cucumber Jalapeno Margarita – Keto Low Carb Recipe
  • Spinach Walnut Pesto and Sun-Dried Tomato Cheese Torta – Keto Low Carb RecipeSpinach Walnut Pesto and Sun-Dried Tomato Cheese Torta – Keto Low Carb Recipe
  • Five Tips to Improve Your Fitness This SummerFive Tips to Improve Your Fitness This Summer
9shares

Filed Under: Keto Desserts, Ketogenic Recipes, Recipes

Cheryl McColgan

Cheryl is the founder and editor of Heal Nourish Grow. Her passion for helping others create Ultimate Wellness and live their best lives led her to share this site. She helps people develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in fitness, yoga, health and wellness.

Read more about the journey that created Heal Nourish Grow on the "about" page.

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Heal Nourish Grow

Welcome to Heal Nourish Grow, an ultimate wellness, advanced nutrition and healthy lifestyle site. Our intention is to share our experience and insight through unique content that will help you transform and live your best life.

Our hope is that what we’ve learned over years of experimenting with nutrition, yoga, fitness, self-exploration, psychology, meditation and creativity will inspire you to lead a healthier, more fulfilling and most importantly, FUN life! Read More –>

The Complete Beginners Guide to the Ketogenic Diet

Categories

Keto Friendly Products

Dry Farm Wines Fulton Fish Market logo Crowd Cow Grass Fed BeefGrass Fed Beef SAVE 5% & Get Free Shipping On Orders $99 Or More On All Of your Holiday Gifting & Dining With The Best Wild Seafood & Organics From Vital Choice - Use Code: VCAF5 At Checkout! Shop Now! Keto Pizza Slumber Cloud
Kettle & Fire Bone Broth - Shop Now Tools for a good night's sleep

Popular Recipes

Keto Gluhwein
Keto Mexican Pozole
Keto Pecan Pie Cheesecake Bars

Instagram

healnourishgrow

ᴋᴇᴛᴏ ⬇️𝟸𝟻 ᴘᴏᴜɴᴅs
🥩ᴄᴏɴᴛᴇɴᴛ + ᴋᴇᴛᴏ ʀᴇᴄɪᴘᴇs🏋️‍♀️ᴀʀᴛɪᴄʟᴇs*ᴄᴏᴀᴄʜɪɴɢ*ɪɴsᴘɪʀᴀᴛɪᴏɴ
Keto for Life Podcast
#ᴋᴇᴛᴏʀᴇᴄɪᴘᴇs #ᴋᴇᴛᴏʟɪғᴇsᴛʏʟᴇ #ʏᴏɢᴀ #ᴛʀᴀᴠᴇʟ

Keto Recipes Low Carb Food
Flashback to one of my favorite bunless burgers... Flashback to one of my favorite bunless burgers...🥓 pretty much makes everything better, no?⁣
⁣
What are your favorite burger toppings?⁣
⁣
⁣
⁣
⁣
#instaburger #burgerlife #hamburguesa #bestburger #burgerlovers #burgerporn #bunless #burgerlove #hamburguer #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko  #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking
Not one of my better photos, but this was so yummy Not one of my better photos, but this was so yummy I wanted to share. Elk tenderloin tips smothered in red wine sauce and blue cheese. ⁣
⁣
Not pictured was the trout we had as an appetizer with a wonderful sundried tomato and caper sauce that I'll definitely be making as a copycat. ⁣
⁣
We were starving and in such a rush to order I completely forgot to ask what this came with but it didn't matter...all I had room for was the meat!⁣
⁣
Do you eat any more unusual meats outside of beef, chicken, pork and fish? What's your favorite?⁣
⁣
#elkhunting  #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #ketoeating  #ketofriendly #healthycooking #ketokitchen #carnivore #carnivorediet #meatporn #leangains #fitmeals #meatlovers
Last night's perfectly cooked ribeye at Bucks T 4 Last night's perfectly cooked ribeye at Bucks T 4 in Big Sky MT. We also had a bison tenderloin that was amazing. ⁣
⁣
What's your favorite steak?⁣
⁣
⁣
⁣
#meatporn #meatlovers #meatlover #grillporn #ManFood #carni #carnivore #carnivorediet  #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking
Fresh and simple always tastes wonderful...no need Fresh and simple always tastes wonderful...no need to complicate keto!⁣
⁣
This is a flashback to a meal in Greece May 2018. So good, just lightly dressed with oil, lemon juice and zest and some delicious tuna. In the states, I love @tonnino.tuna packed in oil for salads like this. ⁣
⁣
Are you team 🥗 or team 🥩? ⁣
⁣
I still eat some veggies and salad but have definitely been considering toxicity levels since reading @carnivoremd the Carnivore Code about this time last year. ⁣
⁣
⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #carnivore  #carnivorediet #meatlover #manfood
I love it when my food looks like art and can't wa I love it when my food looks like art and can't wait for @jrcincy Table is open again. Their lobster tasting menu was 🔥⁣
⁣
Are you a lobster fan?⁣
⁣
⁣
⁣
#lobsterroll #gourmetfood #plating #platinggoals #culinaryart #instagourmet #carnivore #theartofplating #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie  #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen
Giveaway is over. @emerymariemont used the random Giveaway is over. @emerymariemont used the random name picker and @the_healthy_diva is the winner!
⁣
Part of my job includes recipe development. So I'm always checking out new restaurants to get inspiration for my keto-friendly creations. I was so excited to find out that we have an amazing new restaurant in Mariemont!⁣
⁣
I dined there on New Year’s Eve and was impressed. The decor is cozy, our server was great and the food was delicious as well as keto-friendly. They had plenty of tasty things on the menu for carb eaters as well.⁣
⁣
I’m partnering with @emerymariemont to give you the chance to try this awesome restaurant! The winner gets a $75 certificate. I highly recommend their crab cake...gluten-free so no weird fillers and the filet and shrimp entree.⁣
⁣
Please note the certificate may be used on food only. The restaurant is very clean and has great health protocols in place but if you don’t feel comfortable dining out right now,⁣
the certificate is good for a year.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⁣
For a chance TO WIN, follow all of these steps⁣
1. Follow @healnourishgrow and @emerymariemont⁣
2. Like and save this post⁣
3. Tag some Cincinnati area friends that love food⁣
4. One tag per comment, more tags equals more entries⁣
Giveaway ends 1/14/2020 at noon ET. ⁣
⁣
Winner announced on 1/15/2020. If you want to⁣
come right away, let us know and we’ll see what we can do about getting you a coveted Saturday night reservation in one of their sweet booths!⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
This giveaway is not affiliated with Instagram. The prize is provided by@emerymariemont⁣
⁣
⭐⭐⭐BONUS ENTRIES⭐⭐⭐⁣
⁣
You get TEN extra entries each for:⁣
1. Joining the @healnourishgrow newsletter, clickable link in bio. Email us your Instagram username after confirming to collect the extra entries. Emails will be shared with @emerymariemont⁣
2. Reposting the giveaway in a story. Be sure to tag @healnourishgrow and @emerymariemont⁣
3. Reposting on your Instagram page be sure to tag @healnourishgrow and @emerymariemont in the image not just the post.⠀⠀⠀⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Must be at least 18 years old and a US resident to participate.
People do so many creative and fancy things with @ People do so many creative and fancy things with @cutdacarb wraps, but I tend to use them old school...as a sub for carby tortillas.⁣
⁣
Made simple quesadillas last night with chorizo and cheese. Use a griddle with butter to crisp the shells and melt the cheese. I love using @cutdacarb as a treat...they taste like the real thing because they're still made with regular flour.⁣
⁣
Look for a giveaway with @cutdacarb coming soon. PSST it starts on the 23rd :) so stay tuned if you'd like to win a 3  month supply of these tasty wraps!⁣
⁣
⁣
⁣
 #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #mexicanfood #fajitas #quesadilla #ifitfitsyourmacros #flexibledieter #fitmeals #iifymwomen
One of my favorite treats, tuna sashimi. ⁣ ⁣ One of my favorite treats,  tuna sashimi. ⁣
⁣
Do you eat raw fish?⁣
⁣
⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #sushi #sashimi #seafooddinner
Normally I'm a no bun please type...I don't really Normally I'm a no bun please type...I don't really even miss the bun. ⁣
⁣
However, hubs still likes a bread substitute on occasion so I thought I'd try the everything bagels from @exploradomarket. I've yet to get anything from them that isn't good. Link in my bio for 20% off. ⁣
⁣
I made this into a tasty breakfast sandwich with poached eggs, bacon and avocado, so yummy!⁣
⁣
Do you miss the bun or are you fine with just eating the good stuff?⁣
⁣
⁣
⁣
⁣
⁣
#bagels #everythingbagel #ketobread #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketofriendly #healthycooking #ketokitchen #weightwatcher #weightlosschallenge #fitmeals
Face of someone almost 69 hours into a fast and fe Face of someone almost 69 hours into a fast and feeling great! Also a face of no filter and no portrait mode...more on that in a second.⁣
⁣
If you're new here and think why would anyone go that long without food, you can check out my IGTV where I have several videos on my why (health history) or read my article at https://healnourishgrow.com/benefits-of-fasting/ It's one of the most powerful things you can do for your health! Message me if you want to join our next community fast on the 17th.⁣
⁣
Ok on to the face! I've been going live a lot lately with no makeup and have a few people ask about my skincare. I was recently interviewed about that, so you can read more about what I use for skincare here: https://www.shefinds.com/collections/vitamin-c-anti-aging vitamin c is a big part of it, but I really think my skin has gotten a lot more luminous from keto/low carb as well! We'll call that a great #nonscalevictory⁣
⁣
What benefits have you noticed from changing your diet besides the scale?⁣
⁣
⁣
#nsv #fasting #intermittentfasting #waterfasting #fastingtips #intermittentfastingresults #extendedfasting #fastingforhealth #ketofasting #covidcooking #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketorecipes #ketoforbeginners  #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #ketoeats #ketofriendly #healthycooking
Time for your meat shot Monday! Had this yummy rib Time for your meat shot Monday! Had this yummy ribeye for dinner last night in advance of my first extended fast of 2021.⁣
⁣
If you've been living under a rock and still think fasting is crazy or dangerous, be sure to pop over to my article to learn about the science-backed benefits and why it's such a powerful health and weight loss tool. https://healnourishgrow.com/benefits-of-fasting/⁣
⁣
You can also see multiple videos on my IGTV about my health history and personal reasons I choose to practice fasting.⁣
⁣
This is my first extended fast of 2021 and my 21st 60-hour reboot overall! Feel free to message me with any questions about fasting or if you need help getting started.⁣
⁣
Do you do any fasting? Tell me why or why not below! 👇⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
⁣
#meatlovers #meatporn #carnivore #bbqlife #castiron #ManFood #meatlover #grillporn #ribeye #surfandturf ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle  #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoresults #ketobeginner #ketogenicfood #carnivore #carnivorediet #healthycooking #carnivoreish #weightlosstips #weightlossgoal #weightlosschallenge
New year and plenty of new faces around so I thoug New year and plenty of new faces around so I thought I'd do a little introduction.

I'm Cheryl McColgan, founder of Heal Nourish Grow. I've been into health, wellness and fitness in some form my whole adult life. You can see all my background at the site on my "about" page.

As a New Year's resolution in January 2016, I started going lower-carb and in January 2017 went to keto. The benefits I have experienced are amazing! Reduced anxiety and depression and weight loss plus it's the easiest way of eating I've ever done...definitely easier than the 7 years I was vegetarian.  And my brain feels 1000% better than all the years of low-fat!

Seventeen months ago I added in exogenous ketones and found an amazing community. 

People always wonder why you might drink them if you're already in ketosis...all I can say is that they have taken my brain function to another level!  Plus you can use them if you don't eat keto. I tested out about 8 different brands and did tons of research before deciding to use them.  There is a LOT of crap out there.

Since much of my work is writing and focus, I notice the biggest impact on how my brain functions day to day. They suppress my appetite and my body composition is continuing to change.

You don't need supplements or anything extra to be successful with keto...well except electrolytes...critical. HOWEVER!!! If you are looking to optimize function and take your experience to the next level, why wouldn't you use tools that help?

It's a no brainer. Day to day life and weight loss is hard enough. If you're lucky enough to find tools that work, whatever that is for you, use them!

If you could use some help getting back on track, let me be your accoutabilibuddy. Helping people look and feel better is my passion!

 #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #longhairstyles #blondeambition #blondesofinstagram #blondesdoitbetter #weightlosstips #weightlosschallenge #weightwatcher #wellnesscoach #weightwatcher
Staring down 2021 like... ⁣ ⁣ 🤣 we got this Staring down 2021 like... ⁣
⁣
🤣 we got this!⁣
⁣
Big plans, big goals, big dreams. Even if 2020 got you not wanting to make resolutions, at least set an intention for your year and write it down...it can be a powerful motivator.⁣
⁣
If you did set any resolutions or goals, I'd love to hear about them in the comments below! ⁣
⁣
⁣
⁣
⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #intermittentfasting #ketoforbeginners  #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen #sexywomen #blondemodel #nicegirls #blondeaf #blondebombshell  #longhairstyles #sisterslove #weightlossgoal #goalweight
Every year about this time, people start looking i Every year about this time, people start looking into keto! That's when I found it...5 years ago I started low carb and 4 years ago I went keto and never looked back.

If you've been around here for a while you already know my passion is helping people get healthier and keto is such a great tool to do that!

Go to HealNourishGrow.com to check out my Complete Beginner's Guide to Keto or to sign up for my Getting Started with Keto webinar. Both are great resources whether you're a total newbie at this or a seasoned vet.

Happy New Year to all and please let me know how I can help you reach your health and wellness goals in 2021! Don't give up...we can still get where we want to be despite all the craziness. 

Every day is a new opportunity to start again. xoxo, Cheryl

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #carnivore #carnivorediet #ketofriendly #healthycooking #carnivoreish #weightlosstips #weightlossgoal #weightlosschallenge
So many people this time of year start thinking ab So many people this time of year start thinking about resolutions like getting healthier, losing weight or getting back on track with their eating after the holidays. ⁣
⁣
I know that's been the case for me in the past! I went lower carb in January 2016 and then keto in January 2017 and have never looked back! January will mark my 5th year of being committed to a new way of eating and I've learned a lot along the way.⁣
⁣
To kick off the new year, I want to share my experience and help kick of our 2021 with better habits! Today at 2PM ET I'm hosting a live webinar about how to get started with keto. ⁣
⁣
Live is awesome so you can ask all the questions! Experienced ketoers are welcome too if you just want to hear a different perspective or some new ideas. if you can't attend live, register and you'll get the recording. ⁣
⁣
webinar.healnourishgrow.com
⁣
Great to just learn more about why this way of eating is so much healthier for you, even if you don't want to fully commit yet :)⁣
⁣
Since then, I've spent literally hundreds of hours writing about, researching and listening to interviews about nutrition, low carb and keto.⁣
⁣
Can't wait to see you there!⁣
⁣
⁣
⁣
⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen #weightlosstips #weightlosshelp  #weightlosssuccess #weightlossgoal #weightwatcher #weightlossfood #weightlossmission #weightlossideas #paleodiet #wwfreestyle #weightlosshelp
This is one of my favorite dishes when I'm looking This is one of my favorite dishes when I'm looking for something super quick and easy.⁣
⁣
If you keep frozen shrimp, dried parsley, frozen zoodles and butter on hand, you'll never be without a fabulous meal! Bonus points for keeping lemons or lemon juice on hand for this too :)⁣
⁣
We had this as a holiday appetizer but I've made it plenty of times with zoodles as well. ⁣
⁣
What's your favorite quickie meal?⁣
⁣
⁣
⁣
⁣
 #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #ketoeats #ketofriendly #weeknightdinner #quickmeals #healthycooking #ketokitchen #cooking101 #dinnerideas
Blessed to have such amazing holiday food this yea Blessed to have such amazing holiday food this year!

This ham was definitely in the top five holiday meals and I typically don't even like ham. My favorite was the smoked ribeye roast on Christmas though. 

What was your favorite holiday meal so far?

#ribeye #grillmaster #smokedmeat #pitboss #grillporn #meatporn #porkroast #carnivore #ManFood #weber #bbqlife #bbqporn #meatlovers #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketobeginner #ketogenicfood #ketofriendly #healthycooking
No matter what your religion, color, political par No matter what your religion, color, political party, gender association or other differences, wishing you the best and most peaceful holiday season. 

One of my very wise teachers always said peace in your home, peace in the world. Peace has to start somewhere, even in the smallest way!

We could all use more peace on earth, no? How are you celebrating the holidays?

#peaceonearth #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketokitchen #holidaycooking
Shhhh...don't tell Peter 🤣🍣🤣⁣ ⁣ Could Shhhh...don't tell Peter 🤣🍣🤣⁣
⁣
Could it be more me?!? Long time foodie, lower carb then keto almost 5 years now.⁣
⁣
Drop your favorite food below! 👇 ⁣
⁣
I'll go first...🥩⁣
⁣
⁣
⁣
 #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners  #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #gourmetfood #carnivore #carnivorediet #meatlover #grillmaster #eatfatlosefat #weightwatcher #winelife #culinaryarts
I'll just be over here trying to stay sane, health I'll just be over here trying to stay sane, healthy and keep aging in reverse. Or at least fight it all the way 😆⁣
⁣
Happy transformation Tuesday friends!⁣
⁣
⁣
#aging #antiaging #antiwrinkle #clearskin #transformationtuesdays #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #transformationtuesday #ketoeats #ketofriendly #healthycooking #ketokitchen
Load More... Follow on Instagram

Gluten Free Resources

gluten free blog network directory

Footer

Amazon Affiliate

Heal Nourish Grow LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

StudioPress - Wordpress Themes
Copyright © 2021 · HEAL NOURISH GROW · PRIVACY POLICY · COOKIE POLICY