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June 19, 2019

Strawberry Pie – Low Carb Keto Recipe

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Keto Strawberry Pie
Sugar Free Strawberry Pie

Strawberry pie is such a fresh summertime treat. Whether or not you occasionally indulge in keto treats, there are occasions where bringing a pie is a tradition. And if you can make it healthier without anyone even noticing the difference, then why not bring one? This keto strawberry pie is perfect for Fourth of July gatherings, summer barbeques and baby showers. It’s also great anytime you need a keto dessert. Should you even have fruit on your keto diet? While you’re reading this recipe for sugar-free strawberry pie, we’ll address that question too.

Way Down Yonder in the Strawberry Patch

When I was a little girl in Louisiana, I grew up on a 50-acre farm. We had a vegetable garden of over an acre, an orchard with all kinds of fruit trees and my beloved strawberry patch. Whenever I would go out to see if there were any berries ready, it was just as likely that I would eat them all as bring any into the house.

The flavor of strawberries back then was heaven. At least that’s what I remember as a five-year-old. My favorite ways to enjoy them were straight out of the patch or sometimes as a treat my mom would make strawberries and cream.

For that dish, you literally just eat strawberries and cream out of a bowl with maybe a little sugar. Or she would sometimes make berry cobbler. Or strawberry pie. But that pie was nowhere near keto friendly! Absolutely full of sugar, but delicious of course.

I had the opportunity this spring to go strawberry picking with a friend. If you happen to be in Cincinnati, check out Blooms sand Berries. You can get on their mailing list and they’ll let you know when it’s time to pick. They have blueberries as well.

It seemed like it would be so much fun to relive that old memory and the experience did not disappoint. It was quite wet outside, but fortunately, we were prepared with some rainboots. Well, truthfully my friend was…all I could find were washable flip flops. Note to self, buy rain boots.Sugar Free Strawberry Pie

The berries we picked were some of the best I’ve had in a long time. As soon as we decided to go picking, I already had it in my head that I would be making a sugar-free strawberry pie with the literal fruits of our labor. But should you even have berries on a keto diet? Read on for the answer.

Can You Eat Fruit on Keto?

For people just starting out on the keto diet, one of the first questions they ask is whether they can have fruit on keto.  If you want to learn more about other common questions about keto, be sure to check out our Complete Beginners Guide. Following the keto way of eating, fruits are generally off limits due to high amounts of natural sugar.

“But fruit is so healthy!” you say. “It’s natural sugar!” you say. Those ideas are what have been pounded into our heads for years by the media and government dietary guidelines. However, there are a few things to consider here when wondering whether you can have fruit on your keto diet.

While it may be true that our hunter/gatherer ancestors occasionally had fruit when they could find it, it looked nothing like our fruit now. Fruit made available for mass consumption has been selectively bred to be extra sweet. Biting into an apple today that has 20 grams of sugar or more is much different than biting into an apple you would have found in the wild 500 years ago.

Our ancestors could only have fruit in season and in a short window. There are plenty of parts of the world where fruit would hardly be seen at all. For example, you may have been able to find strawberries in the midwest for about the month of June. Then they’re gone for the season. This doesn’t include new varieties of strawberries that have been bred to produce all summer.

Now we have aisles of fruit available to us every single day and in huge quantities. Consider that with all of the fruit being bred to be super sweet, that no modern-day fruit may be truly “good” for you.

Keto Strawberry Pie

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How Your Body Processes Sugar

The kind of sugar found in fruit is fructose. Table sugar or sucrose is a disaccharide which means it’s made of two things, 50 percent glucose and 50 percent fructose. Glucose is the most simple sugar molecule, a monosaccharide. It can’t be broken down into anything else. Fructose is also a monosaccharide and the sweetest of these three types of sugar. Even though it’s the sweetest, it may have the least impact on your blood sugar.1

This sugar-free strawberry pie contains the natural fruit fructose in the strawberries. We get some extra sweetness from the popular keto natural sugar substitute erythritol or other sugar alcohols.  A simple explanation of sugar alcohols is that they come from very sweet plant components. However, most of the sugar in them acts like fiber so so isn’t absorbed by the body.

Since fructose has the least impact on your blood sugar, you may be thinking that fruit is your best choice for something sweet on the keto diet. Or that an occasional piece of keto strawberry pie should be allowed. As usual, the answer isn’t always simple. Your food choices are dependant on your health goals.

Fructose travels into the bloodstream through the small intestine. Glucose is the same, it’s available immediately to the body by being absorbed into the bloodstream. However, glucose is what the body uses for energy. So before fructose can be used by the body, it has to be processed into glucose first. This conversion of fructose to glucose is where the problem lies.

Why Sugar in Fruit May Be the Worst Kind

The process of converting fructose to glucose takes place in the liver. Eating more fructose than the liver can process results in triglycerides and cholesterol and storing excess fat. Some of this excess fat is stored in the liver and contribute to fatty liver disease.23

Of course, it’s still a debate whether cholesterol is meaningful (check out the Beginners Guide for that discussion). However, the type of cholesterol most agree is “bad” is VLDL. Fructose consumption contributes to a rise in VLDL and fat accumulation around the organs. 45

Sugar Free Strawberry PieOther issues with fructose is that it doesn’t suppress your appetite after eating6 and may cause leptin resistance.78 Leptin is one of the key hunger-regulating hormones. Leptin needs to function well well since it tells the hypothalamus in the brain that you have enough fat stored and don’t need to eat.

It’s also interesting to take note of this study 9 that shows subsequent feeding of a high-fat diet after a high fructose diet can result in greater weight gain. It’s an animal study so it might not be totally relevant to humans but it could make the case for easing into adding more fat to your ketogenic diet if you’ve come from a high fructose diet in the past.

Can Keto Strawberry Pie Be Part of Your Diet?

So you may wonder why this whole dissertation on fructose for a simple keto strawberry pie recipe! My philosophy on nutrition is the more you know, the easier making good choices becomes. The massive amount of sugar found in the standard American diet is definitely not good for you. If you choose a keto way of eating, you’ve already been convinced of that reality.

However, this knowledge should be balanced with how we grew up, our culture, the way our tastebuds were formed, the sustainability of any way of eating and so on. Sugar-free strawberry pie could absolutely be part of your keto diet depending on your goals.  Using a blood sugar and/or ketone monitor can be useful in deciding whether certain foods fit your goals while following keto.  I use the Keto Mojo and you can get it for 15 percent off. Sugar Free Strawberry Pie

Knowing all of this information about sugar and fructose, you may make an informed decision to occasionally indulge in fruit and/or a keto friendly treat. Or not. For example, if you have fatty liver disease, your best choice may be to avoid fructose completely to allow your liver to heal. The ketogenic diet can reverse fatty liver.10

Yes strawberries have fructose, but they also have vitamins and antioxidants and are one of the lowest sugar fruits you can consume. Plus, if you’re following a ketogenic way of eating 99 percent of the time and are generally healthy, choosing to have a bit of fruit once in a while shouldn’t interfere with your long term health and goals.

Whether or not you choose to have fruit as part of your keto diet is a personal decision.

Keto Strawberry Pie Nutrition

This keto strawberry pie has about 192 calories and seven net carbs per serving when baked in a nine-inch pie plate. With erythritol as a sweetener, this sugar-free strawberry pie can fit into your keto diet.

This pie would be a perfect addition to your Fourth of July gathering! Add some blueberries and whipped cream and you have the perfect red, white, and blue patriotic pie.

5 from 1 vote
Keto Strawberry Pie
Print
Strawberry Pie - Keto Low Carb Recipe
Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
 

This keto strawberry pie is a light and delicious dessert treat. Serve by itself or add keto ice cream or whipped cream.

Use a 9 inch pie plate for this recipe.

Course: Dessert
Cuisine: American
Servings: 10
Calories: 192 kcal
Author: Cheryl McColgan
Ingredients
Pie Crust
  • 2 cups almond flour
  • 1/4 teaspoon xanthan gum
  • 1/4 teaspoon salt
  • 1/3 cup swerve
  • 1/2 teaspoon vanilla
  • 1 large egg white
  • 1 teaspoon apple cider vinegar
  • 3 tablespoons butter cold, cut into small pieces
Strawberry Pie Filling
  • 5 1/2 cups strawberries sliced, extra strawberries for topping and garnish
  • 1 1/4 cups water
  • 2 teaspoons xanthan gum
  • 1/2 cup swerve
  • 1/4 teaspoon salt
Instructions
Keto Pie Crust Instructions
  1. Add all dry ingredients into food processor and pulse to blend.

  2. Add the rest of the ingredients except butter and pulse until crumbs begin to form.

  3. Add butter and pulse until large crumbs begin to form and dough just starts to come together. Do not overwork the dough.

  4. Form dough into a ball and place in the freezer for at least 30 minutes.

  5. Preheat convection oven to 325 degrees or 350 degrees for conventional.

  6. Roll out dough between parchment paper, lumps of butter will still be visible. Keto pie crust is more fragile than traditional crust, so be sure to work quickly.

  7. Place dough into a 9 inch pie plate. Flute edges if desired or use fork to make indentions of the edge of the crust.

  8. Poke holes in the crust.

  9. Bake crust for 15 minutes or until edges are golden brown.

  10. Allow crust to cool for about 15 minutes.

Strawberry Pie Filling Instructions
  1. Slice strawberries lengthwise.

  2. Boil 3/4 cup water in a saucepan large enough to hold 4 cups of strawberries. There will be 1 1/2 cups of strawberries left out of this mixture for topping the pie.

  3. Remove 1/4 cup of hot water from the pan and whisk in 2 teaspoons of xanthan gum until dissolved.

  4. Add strawberries, xanthan gum mixture and swerve back to the saucepan.

  5. Stir mixture constantly over medium heat until combined and add the remaining 1/2 cup of water.

  6. Continue stirring until liquid is reduced and mixture is thickened, about 7-10 minutes.

  7. Remove from heat and allow mixture to cool.

Assembling the Strawberry Pie
  1. Once the crust and strawberry mixture have come to room temperature, add the filling to the crust and smooth.

  2. Arrange the remaining fresh strawberries on the top of the pie to create a design.

  3. Chill pie in the refrigerator for about an hour or until filling is set.

  4. Serve with whipped cream if desired.

Recipe Video

Recipe Notes

Sugar Free Strawberry Pie

Nutrition Facts
Strawberry Pie - Keto Low Carb Recipe
Amount Per Serving
Calories 192 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 3g19%
Cholesterol 25mg8%
Sodium 184mg8%
Potassium 127mg4%
Carbohydrates 12g4%
Fiber 5g21%
Sugar 5g6%
Protein 6g12%
Vitamin A 140IU3%
Vitamin C 46.5mg56%
Calcium 63mg6%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286380/
  2. https://www.sciencedirect.com/science/article/abs/pii/S0168827808001645
  3. https://www.ncbi.nlm.nih.gov/pubmed/28273805
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/
  5. https://www.ncbi.nlm.nih.gov/pubmed/19403641
  6. https://www.ncbi.nlm.nih.gov/pubmed/23280226
  7. https://www.ncbi.nlm.nih.gov/pubmed/18703413
  8. https://www.ncbi.nlm.nih.gov/pubmed/21418711
  9. https://www.ncbi.nlm.nih.gov/pubmed/18703413
  10. https://scholars.duke.edu/display/pub697808
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Filed Under: Keto Desserts, Ketogenic Recipes, Nourish, 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

Comments

  1. Tara says

    April 10, 2020 at 3:06 pm

    I used my own crust recipe but the filling is delicious! Serving as an Easter dessert

    Reply
    • Cheryl McColgan says

      May 20, 2020 at 9:58 am

      Awesome! So glad you enjoyed it.

      Reply

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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... ⁣
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🤣 we got this!⁣
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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.⁣
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If you did set any resolutions or goals, I'd love to hear about them in the comments below! ⁣
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#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. ⁣
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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.⁣
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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. ⁣
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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. ⁣
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webinar.healnourishgrow.com
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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 :)⁣
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Since then, I've spent literally hundreds of hours writing about, researching and listening to interviews about nutrition, low carb and keto.⁣
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Can't wait to see you there!⁣
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#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.⁣
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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 :)⁣
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We had this as a holiday appetizer but I've made it plenty of times with zoodles as well. ⁣
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What's your favorite quickie meal?⁣
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 #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 🤣🍣🤣⁣
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Could it be more me?!? Long time foodie, lower carb then keto almost 5 years now.⁣
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Drop your favorite food below! 👇 ⁣
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I'll go first...🥩⁣
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 #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 😆⁣
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Happy transformation Tuesday friends!⁣
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#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
Mexican night is always one of my favs! We had the Mexican night is always one of my favs! We had these yummy fajitas last night. They were paired with my simple keto margarita.⁣
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Rather than using my @cutdacarb wraps as a tortilla to put the fajitas in, I prefer to make them into chips for extra crunch.⁣
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Just cut them into strips then triangles then pan fry them in your oil of choice. They're super quick, only about five seconds per side!⁣
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What's your favorite Mexican dish?⁣
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#fajitas #mexicanfood #mexicano #ketogeniclife #lowcarbrecipes #lowcarblife #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood  #weightlosschallenge #weightwatcher #weightlossfood #52diet #weightlosscommunity #weightlosstransformations
Ribeye, medium rare is my favorite! What's yours? Ribeye, medium rare is my favorite! What's yours? 👇

#meatlover #meatlovers #meatporn #carnivore #carnivorediet #grillporn #angus #grillmaster #ManFood #ribeye #ribeyesteak #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood  #ketofriendly #healthycooking #ketokitchen
This is pretty much what people think we eat on ke This is pretty much what people think we eat on keto isn't it? Bacon can definitely be part of your keto diet, and it's delicious of course...but variety is nice too. ⁣
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When we're weekend brunching, sometimes I keep it this simple or sometimes I get fancy with my perfect French style omelettes, breakfast casseroles, low carb pancakes or remaking a leftover into breakfast. ⁣
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The one thing that's constant is that I start my day with keto kreme...it's absolutely delicious, so healthy and can help you extend the time to your first meal. We didn't eat until 1 today! Message me if you'd like to try it, I have several options for trail packs. Today I was feeling extra so I went in for another cup of coffee and kreme.⁣
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What's your favorite weekend brunch? ⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #baconlover #baconandeggs #coffeeporn #coffeeculture #instacoffeelovers #coffeegeek
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