The Keto diet has taken the country by storm, enticing people with its high fat, moderate protein, and low carb menu. The theory is that a high-fat, low carb diet, causes your body to go into a metabolic state of ketosis, which converts your body’s primary energy source from carbs to fat. Check out our Nutrition Plan Throw Down where we breakdown the difference between keto and paleo.


We heard from many of our members that you loved the bullet coffee recipes we shared on Member Buzz, which is a keto staple, so we tried and tested three keto dinners to add to your rotation. If you haven’t tried the coffee, definitely check out our post or find more info in the highlights section on our Instagram.


Whether you’re new to this diet or a veteran in search of new meals, you’ll love these three tasty recipes that the whole family can enjoy.




Ham and Cauliflower Au Gratin

1 head of cauliflower, cut into cauliflower heads

2 cups diced fully-cooked ham

4 ounces cream cheese, softened

¾ cup Greek yogurt

2 tablespoons grated parmesan cheese

¾ cup grated cheddar cheese

¼ cup thinly sliced green onions

Salt and pepper to taste

Light cooking spray



Preheat the oven to 350 degrees and boil a pot of water. Once the water has boiled, add the cauliflower heads to the water and cook for 3 – 5 minutes. Cauliflower should be soft but not overcooked. Remove the cauliflower and allow to cool and drain while you prep the other ingredients. In a small bowl, combine the cream cheese, Greek yogurt, parmesan cheese, and green onions and mix well. Return the cauliflower to the pot you cooked it in and mash it until it resembles chunky mashed potatoes. Stir in the cream cheese mixture, as well as the ham. Add salt and pepper to taste. Add the mixture to a casserole dish that has been sprayed with light cooking spray. Top with cheddar cheese and baked for 30 – 35 minutes. Once the cheese begins to brown, remove from the oven and allow to cool for 10 minutes before serving.




Chicken and Bacon Casserole

2 pounds cubed, cooked chicken breast

1 package bacon, cooked and chopped

3 cloves garlic, minced

3/4 cup ranch dressing

1 cup mozzarella cheese

1 cup cheddar cheese

4 cups broccoli florets



Preheat the oven to 375 degrees and boil a pot of water. Once the water has boiled, add the broccoli florets to the water and cook for 2 – 4 minutes (do not overcook). Drain the broccoli and place into a large bowl. Add the chicken, bacon, garlic, ranch dressing, and half the cheeses and mix well. Add the mixture to a casserole dish that has been sprayed with light cooking spray. Add the remaining cheese to the top of the casserole and bake for 20 – 25 minutes. Allow to cool for 5 minutes before serving.





Taco Casserole

1 pound ground beef

1 package low-sodium taco flavoring

3 tablespoons butter

3 tablespoons coconut flour

1 cup heavy whipping cream

2 cups sharp cheddar cheese

½ cup unsweetened almond milk



Preheat the oven to 350 degrees. Cook the ground beef and drain the fat, then add the taco seasoning. Reduce to a simmer. In a separate pot, melt the butter over medium heat. Add the coconut flour, heavy whipping cream, almond milk, and 6 ounces of the cheddar cheese. Mix well until the mixture resembles cheese fondue. Pour the taco meet into the cheese mixture and mix well, then pour into a casserole dish. Top with the remaining cheese and bake for 15 – 20 minutes. Allow to stand for 5 – 10 minutes, then serve. This dish can also be used as a dip for celery and bell peppers.