KetoCookingSchool

Taffiny

About Taffiny Elrod

Taffy Elrod is a chef, cooking instructor, and recipe developer with a passion for making good food accessible to everyone. Born into a family of artists and cooks, she learned early on that food was a powerful medium for creation and change. She has been creating Keto Chow recipes since 2018 and also shares her favorite tips and tricks with Keto Chow blog readers to make their keto cooking and baking more successful and enjoyable. She lives in New York’s Hudson Valley with her husband Pizza Man, and their rescue cat Kit-Kat.
FacebookX

Creamy Orange Frosting

START COOKING
Creamy Orange Frosting
Print Recipe Pin Recipe

Creamy Orange Frosting

Prep Time10 minutes
Total Time10 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Orange Cream
Keto Chow Flavor: Orange Cream
Recipe Creator: Chef Taffiny Elrod
Servings: 12
Calories: 214.3kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • In the work bowl of an electric mixer, beat the Keto Chow, almond milk, vanilla, and orange extracts together on low speed until the Keto Chow is completely moistened.
  • With the mixer still running, begin adding the cream cheese a couple chunks at a time, mixing after each addition. Beat until fully combined and lighter in texture.
  • Add the butter chunks a couple pieces at a time, beating after each addition. The texture should start to look light and fluffy.
  • Turn the mixer off and add the powdered erythritol, turn the mixer back on at the lowest speed and mix the erythritol in. When it is mixed into the frosting, increase the speed on the mixer and beat until everything is light and fluffy. If the frosting is too thick, you can add more almond milk one teaspoon at a time until you reach the desired consistency.
  • You can make this frosting with any flavor of Keto Chow you like, just omit the orange extract. Although the orange extract would be delicious with chocolate flavor. 
Nutrition Facts
Creamy Orange Frosting
Serving Size
 
1 serving
Amount per Serving
Calories
214.3
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
13.4
g
84
%
Trans Fat
 
0.8
g
Polyunsaturated Fat
 
0.87
g
Monounsaturated Fat
 
6.16
g
Cholesterol
 
60.7
mg
20
%
Sodium
 
138.6
mg
6
%
Potassium
 
163.54
mg
5
%
Carbohydrates
 
6.8
g
2
%
Fiber
 
0.6
g
3
%
Sugar
 
0.8
g
1
%
Sugar Alcohol
 
5
g
Net Carbs
 
1.19
g
Protein
 
3.5
g
7
%
Vitamin A
 
714.63
IU
14
%
Vitamin C
 
10
mg
12
%
Calcium
 
99.6
mg
10
%
Iron
 
0.24
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 214.3kcal | Carbohydrates: 6.8g | Protein: 3.5g | Fat: 22g | Saturated Fat: 13.4g | Polyunsaturated Fat: 0.87g | Monounsaturated Fat: 6.16g | Trans Fat: 0.8g | Cholesterol: 60.7mg | Sodium: 138.6mg | Potassium: 163.54mg | Fiber: 0.6g | Sugar: 0.8g | Vitamin A: 714.63IU | Vitamin C: 10mg | Calcium: 99.6mg | Iron: 0.24mg | Sugar Alcohol: 5g | Net Carbs: 1.19g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T15:10:03-07:00March 27th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , |0 Comments
Read More

Tropical Orange Cream Parfaits

START COOKING
Tropical Orange Cream Parfaits
Print Recipe Pin Recipe

Tropical Orange Cream Parfaits

Prep Time15 minutes
Chill Time2 hours
Total Time2 hours 15 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Orange Cream
Keto Chow Flavor: Orange Cream
Recipe Creator: Chef Taffiny Elrod
Servings: 2 10-ounce servings
Calories: 210.8kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Whisk the coconut milk and Keto Chow together in a medium mixing bowl. Mix in the lime zest. Set aside.
  • In a separate bowl, mix the strawberries with the powdered erythritol and lime juice.
  • To assemble the parfaits, layer the bottom of two decorative glasses, jars, or cups each with 1/4 of the orange cream mixture.
  • Then layer on top of each 1/4 of the strawberries and 1/4 of the coconut.
  • Then repeat the process with the rest of the orange cream mixture, strawberries, and coconut.
  • Cover or wrap tightly and refrigerate for at least two hours or up to two days.
  • Serve chilled.
Nutrition Facts
Tropical Orange Cream Parfaits
Serving Size
 
1 serving
Amount per Serving
Calories
210.8
% Daily Value*
Fat
 
13.4
g
21
%
Saturated Fat
 
11.4
g
71
%
Polyunsaturated Fat
 
0.23
g
Monounsaturated Fat
 
0.57
g
Cholesterol
 
6
mg
2
%
Sodium
 
438.4
mg
19
%
Potassium
 
991.39
mg
28
%
Carbohydrates
 
17.5
g
6
%
Fiber
 
7.3
g
30
%
Sugar
 
4.6
g
5
%
Sugar Alcohol
 
5.12
g
Net Carbs
 
5.09
g
Protein
 
14.7
g
29
%
Vitamin A
 
521.98
IU
10
%
Vitamin C
 
94.6
mg
115
%
Calcium
 
467.29
mg
47
%
Iron
 
2.45
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 210.8kcal | Carbohydrates: 17.5g | Protein: 14.7g | Fat: 13.4g | Saturated Fat: 11.4g | Polyunsaturated Fat: 0.23g | Monounsaturated Fat: 0.57g | Cholesterol: 6mg | Sodium: 438.4mg | Potassium: 991.39mg | Fiber: 7.3g | Sugar: 4.6g | Vitamin A: 521.98IU | Vitamin C: 94.6mg | Calcium: 467.29mg | Iron: 2.45mg | Sugar Alcohol: 5.12g | Net Carbs: 5.09g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T15:11:43-07:00March 27th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , , |0 Comments
Read More

Orange-Carrot Cupcakes

START COOKING
Orange-Carrot Cupcakes
Print Recipe Pin Recipe

Orange-Carrot Cupcakes

A citrus spiced carrot cake that’s perfect for spring and special occasions. One carrot divided among 12 cupcakes adds a lot of flavor and texture for a small number of additional carbs. Topped with creamy orange frosting, they are just as festive as they are delicious.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Orange Cream
Keto Chow Flavor: Orange Cream
Recipe Creator: Chef Taffiny Elrod
Servings: 12 cupcakes
Calories: 249.8kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Line a 12-cup muffin tin with paper liners or grease very well.
  • Preheat oven to 350 degrees.
  • In a large mixing bowl, whisk together the Orange Cream Keto Chow, almond flour, coconut flour, baking powder, cinnamon, ginger, nutmeg, and salt. Set aside.
  • In a separate large mixing bowl, whisk together the granulated sweetener, eggs, almond milk, avocado oil, vanilla extract, and orange extract. Whisk well until everything is fully combined.
  • Pour the wet ingredients into the center of the dry ingredients and stir them together with a wooden spoon or a rubber spatula. Fold in carrots and walnuts.
  • Scoop approximately 1/4 cup of batter into each prepared muffin cup. Distribute any remaining batter as evenly as possible among the cups.
  • Bake in the preheated 350F oven on a center rack until the cupcakes are golden, spring back slightly when gently touched and a skewer inserted in the center comes out clean. Approximately thirty minutes.
  • Place the muffin tin on a cooling rack and cool for about 15 minutes, then remove the cupcakes from the tin, place directly on the cooling rack and allow them to cool completely.
  • When they are completely cool, frost them with Creamy Orange Frosting and decorate to your liking.
  • Store in an airtight container in the fridge for 3-5 days.
  • Store unfrosted cupcakes in an airtight container in the freezer for up to three months.
  • These are also great without the frosting as muffins. Toast them and slather with butter for a special breakfast treat.

Notes

A 3 tbsp scoop worked perfectly for the amount of batter in cupcake tin with no spill over. 
Nutrition Facts
Orange-Carrot Cupcakes
Serving Size
 
1 serving
Amount per Serving
Calories
249.8
% Daily Value*
Fat
 
17.9
g
28
%
Saturated Fat
 
2.8
g
18
%
Polyunsaturated Fat
 
4.37
g
Monounsaturated Fat
 
10
g
Cholesterol
 
51.5
mg
17
%
Sodium
 
518
mg
23
%
Potassium
 
842.49
mg
24
%
Carbohydrates
 
28.3
g
9
%
Fiber
 
6.5
g
27
%
Sugar
 
1.3
g
1
%
Sugar Alcohol
 
18.92
g
Net Carbs
 
2.96
g
Protein
 
15.2
g
30
%
Vitamin A
 
875.42
IU
18
%
Vitamin C
 
49.14
mg
60
%
Calcium
 
401.57
mg
40
%
Iron
 
3.22
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 249.8kcal | Carbohydrates: 28.3g | Protein: 15.2g | Fat: 17.9g | Saturated Fat: 2.8g | Polyunsaturated Fat: 4.37g | Monounsaturated Fat: 10g | Cholesterol: 51.5mg | Sodium: 518mg | Potassium: 842.49mg | Fiber: 6.5g | Sugar: 1.3g | Vitamin A: 875.42IU | Vitamin C: 49.14mg | Calcium: 401.57mg | Iron: 3.22mg | Sugar Alcohol: 18.92g | Net Carbs: 2.96g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T15:14:42-07:00March 27th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
Read More

Salisbury Steak Meatloaf

START COOKING
Salisbury Steak Meatloaf
Print Recipe Pin Recipe

Salisbury Steak Meatloaf

All the delicious flavors of classic Salisbury steak in a satisfying meatloaf that’s quick and easy to put together. While it bakes whip up the super savory mushroom-onion gravy and enjoy a true comfort food classic for the whole family.
Prep Time15 minutes
Cook Time50 minutes
Total Time1 hour 5 minutes
Course: Main Dish
Keyword: Beef Soup Base, Chef Taffiny Elrod
Keto Chow Flavor: Beef Soup Base
Servings: 8
Calories: 362.8kcal
Author: Taffiny Elrod

Ingredients

FOR THE MEATLOAF

  • 1 large egg
  • 3 tbsp coconut aminos or Worcestershire sauce
  • 1 serving Beef Soup Base Keto Chow (or 1 scoop)
  • 2 tbsp onion flakes
  • 1 tbsp garlic powder
  • 1 tbsp dry parsley
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp hot sauce
  • 2 pounds ground beef
  • 1 oz ground pork rinds

FOR THE GRAVY

  • 1 cup water
  • 1 serving Beef Soup Base Keto Chow (or 1 scoop)
  • 2 tbsp coconut aminos or Worcestershire sauce
  • 1 tsp beef base
  • 1 tsp garlic powder
  • 1/4 tsp hot sauce
  • 2 tbsp butter
  • 1 large onion sliced
  • 5 oz button mushrooms sliced

Instructions

  • Grease a 9 x 5 loaf pan.
  • Preheat the oven to 350F.
  • In a large mixing bowl whisk together the egg, coconut aminos or Worcestershire sauce, Keto Chow, onion flakes, garlic powder, parsley, salt, pepper, and hot sauce.
  • Add the ground beef and crushed pork rinds and knead them into the egg mixture until everything is fully combined.
  • Press the mixture into the prepared loaf pan.
  • Place in the preheated oven and bake for an hour or until the internal temperature reaches 160F.
  • When the meatloaf has been in the oven for about 40 minutes, make the gravy.
  • Measure the water into a glass or liquid measuring cup and whisk in the Keto Chow, coconut aminos or Worcestershire sauce, beef base, garlic powder, and hot sauce. Set aside.
  • Melt the butter in a large, heavy bottom skillet over medium heat.
  • Add the onions and mushrooms and cook over medium heat, stirring occasionally until the onions start to look golden and the mushrooms have released all their liquid and begin to brown. This should take about 10 minutes. If the vegetables are browning too fast, lower the heat.
  • Take the skillet off the heat and whisk in the water and Keto Chow mixture.
  • Return the skillet to the burner and warm over low heat until the gravy is heated through and thickened. Keep warm until ready to serve.
  • When the meatloaf is done, remove it from the oven and allow it to rest about five minutes before slicing.
  • Serve with gravy and enjoy.

Notes

Yield: 8 servings of meatloaf and 2 cups gravy
Nutrition Facts
Salisbury Steak Meatloaf
Serving Size
 
1 serving
Amount per Serving
Calories
362.8
% Daily Value*
Fat
 
17.6
g
27
%
Saturated Fat
 
7.5
g
47
%
Trans Fat
 
0.6
g
Polyunsaturated Fat
 
0.8
g
Monounsaturated Fat
 
6.83
g
Cholesterol
 
134.3
mg
45
%
Sodium
 
893.4
mg
39
%
Potassium
 
817.43
mg
23
%
Carbohydrates
 
8.6
g
3
%
Fiber
 
2.6
g
11
%
Sugar
 
2
g
2
%
Sugar Alcohol
 
0.07
g
Net Carbs
 
5.98
g
Protein
 
41
g
82
%
Vitamin A
 
393.7
IU
8
%
Vitamin C
 
1.71
mg
2
%
Calcium
 
118.4
mg
12
%
Iron
 
4.28
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 362.8kcal | Carbohydrates: 8.6g | Protein: 41g | Fat: 17.6g | Saturated Fat: 7.5g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 6.83g | Trans Fat: 0.6g | Cholesterol: 134.3mg | Sodium: 893.4mg | Potassium: 817.43mg | Fiber: 2.6g | Sugar: 2g | Vitamin A: 393.7IU | Vitamin C: 1.71mg | Calcium: 118.4mg | Iron: 4.28mg | Sugar Alcohol: 0.07g | Net Carbs: 5.98g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-01T14:20:06-07:00March 22nd, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
Read More

Tangy Barbecue Sauce and Country Style Ribs

START COOKING
Barbecue Sauce and Ribs
Print Recipe Pin Recipe
5 from 1 vote

Tangy Barbecue Sauce and Country Style Ribs

It's not always easy to find good sugar free barbecue sauce. Now you can make your own, know exactly what's in it and rest assured it's not only delicious but surprisingly delicious. It's also easy to make. If you like a sweeter sauce, you can add more sweetener or ketchup and reduce the vinegar. I use Keto Chow as the base of the sauce to keep it low in carbs and full of flavor.
Prep Time10 minutes
Cook Time2 hours 20 minutes
Total Time2 hours 30 minutes
Course: Main Dish
Keyword: Beef Soup Base, Chef Taffiny Elrod
Keto Chow Flavor: Beef Soup Base
Recipe Creator: Chef Taffiny Elrod
Servings: 1 rib w/ sauce
Calories: 326.8kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Season the ribs with salt and pepper and bake covered at 300F for 2 hours.
  • While the ribs are baking, make the barbecue sauce.
  • In a small saucepan, whisk together water, Keto Chow, garlic powder, vinegar, ketchup, sweetener, coconut aminos or soy sauce, liquid smoke, mustard, and salt. Warm over low heat, whisking constantly just until it begins to look clear and gently simmer. Set aside to cool.
  • When the ribs have cooked for two hours, remove them from the oven and carefully uncover them.
  • Raise the temperature on the oven to 375F.
  • Brush or mop the ribs all over with a generous layer of barbecue sauce. Place them back in the oven and bake for another 20 minutes or until they are browned.
  • Serve with extra barbecue sauce and a side of coleslaw.

Notes

YEILDS: 2 cups BBQ Sauce and approx. 8 Ribs
Nutrition Facts
Tangy Barbecue Sauce and Country Style Ribs
Serving Size
 
1 rib w/ sauce
Amount per Serving
Calories
326.8
% Daily Value*
Fat
 
21.5
g
33
%
Saturated Fat
 
7.9
g
49
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
2.01
g
Monounsaturated Fat
 
9.42
g
Cholesterol
 
98.4
mg
33
%
Sodium
 
1216.9
mg
53
%
Potassium
 
571.63
mg
16
%
Carbohydrates
 
6.9
g
2
%
Fiber
 
0.9
g
4
%
Sugar
 
0.9
g
1
%
Sugar Alcohol
 
4.92
g
Net Carbs
 
1.08
g
Protein
 
29.4
g
59
%
Vitamin A
 
174.93
IU
3
%
Vitamin C
 
1.25
mg
2
%
Calcium
 
78.25
mg
8
%
Iron
 
1.97
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1rib w/ sauce | Calories: 326.8kcal | Carbohydrates: 6.9g | Protein: 29.4g | Fat: 21.5g | Saturated Fat: 7.9g | Polyunsaturated Fat: 2.01g | Monounsaturated Fat: 9.42g | Trans Fat: 0.2g | Cholesterol: 98.4mg | Sodium: 1216.9mg | Potassium: 571.63mg | Fiber: 0.9g | Sugar: 0.9g | Vitamin A: 174.93IU | Vitamin C: 1.25mg | Calcium: 78.25mg | Iron: 1.97mg | Sugar Alcohol: 4.92g | Net Carbs: 1.08g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-01T14:23:01-07:00March 19th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |3 Comments
Read More

Tomato Basil Turkey Meatballs

START COOKING
Tomato Basil Turkey Meatballs
Print Recipe Pin Recipe

Tomato Basil Turkey Meatballs

Prep Time30 minutes
Cook Time40 minutes
Total Time1 hour 10 minutes
Course: Main Dish
Keyword: Chef Taffiny Elrod, Creamy Tomato Basil
Keto Chow Flavor: Creamy Tomato Basil
Recipe Creator: Chef Taffiny Elrod
Servings: 4 servings
Calories: 480.6kcal
Author: Taffiny Elrod

Ingredients

  • 2 tbsp olive oil
  • 1 stalk celery minced
  • 1/2 onion minced
  • 2 cloves garlic crushed
  • 2 tsp fresh rosemary minced
  • 1 egg
  • 1 serving Creamy Tomato Basil Keto Chow (or 1 scoop)
  • 1 tsp basil
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 20 oz ground turkey
  • 4 oz mozzarella cheese
  • 2 oz parmesan cheese grated

Instructions

  • Line a rimmed baking sheet with parchment paper or lightly oiled tin foil. Preheat oven to 350 degrees.
  • Heat a skillet and add the olive oil, then add the celery, onion, and garlic. Cook over medium heat until the vegetables are soft and translucent. Stir in the rosemary and set aside to cool.
  • In a large mixing bowl combine the egg, Keto Chow, basil, garlic powder, salt and pepper. Add cooled celery, onion, garlic, and rosemary.
  • Then add the ground turkey and knead it with the egg mixture. Finally add the mozzarella and parmesan cheeses and mix well. Allow the mixture to sit about 5 minutes to help hold together.
  • Shape into 15 meatballs, slightly wetting your hands to help keep the mixture from sticking if necessary.
  • Place each meatball on the prepared baking sheet. Bake at 350 degrees for 40 minutes until the meatballs are firm and register 160F internal temperature on a meat thermometer.
  • Delicious served with cauliflower mash or zucchini pasta and your favorite sauce.

Notes

Yields: Approx. 15 meatballs (4 servings)
Nutrition Facts
Tomato Basil Turkey Meatballs
Serving Size
 
1 serving
Amount per Serving
Calories
480.6
% Daily Value*
Fat
 
30.5
g
47
%
Saturated Fat
 
11.1
g
69
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
4.78
g
Monounsaturated Fat
 
12.46
g
Cholesterol
 
180.7
mg
60
%
Sodium
 
1049.6
mg
46
%
Potassium
 
833.49
mg
24
%
Carbohydrates
 
6.6
g
2
%
Fiber
 
2.5
g
10
%
Sugar
 
2.3
g
3
%
Sugar Alcohol
 
0.08
g
Net Carbs
 
3.98
g
Protein
 
45.8
g
92
%
Vitamin A
 
805.58
IU
16
%
Vitamin C
 
33.02
mg
40
%
Calcium
 
471.24
mg
47
%
Iron
 
2.99
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 480.6kcal | Carbohydrates: 6.6g | Protein: 45.8g | Fat: 30.5g | Saturated Fat: 11.1g | Polyunsaturated Fat: 4.78g | Monounsaturated Fat: 12.46g | Trans Fat: 0.4g | Cholesterol: 180.7mg | Sodium: 1049.6mg | Potassium: 833.49mg | Fiber: 2.5g | Sugar: 2.3g | Vitamin A: 805.58IU | Vitamin C: 33.02mg | Calcium: 471.24mg | Iron: 2.99mg | Sugar Alcohol: 0.08g | Net Carbs: 3.98g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T11:34:32-07:00March 9th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
Read More

Golden Milk Eggnog Latte

START COOKING
Golden Milk Eggnog Latte
Print Recipe Pin Recipe

Golden Milk Eggnog Latte

You won’t even taste the eggnog in this cozy latte, but it will enhance the warming spices inspired by golden milk which are known for their healing and anti-inflammatory properties. It's a caffeine-free, warm drink that will soothe your senses. I was really happy with how this came out and it turned out to be a great use for eggnog flavor.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Keyword: Chef Taffiny Elrod, Eggnog
Keto Chow Flavor: Eggnog
Recipe Creator: Chef Taffiny Elrod
Servings: 20 ounces
Calories: 585.1kcal
Author: Taffiny Elrod

Ingredients

  • 2 ounces unsalted butter or ghee
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • 1/2 tsp ground cinnamon
  • 2 whole black peppercorns crushed
  • 8 ounces almond milk
  • 8 ounces water
  • 1 serving Eggnog Keto Chow (or 1 scoop)

Instructions

  • Melt the butter in a small saucepan over low heat.
  • Whisk in the spices and warm them in the melted butter until they smell fragrant.
  • Add the almond milk and water and gently heat through.
  • Add the scoop of Eggnog Keto Chow and blend until fully mixed and frothy. I use an immersion blender for this. Serve warm.
Nutrition Facts
Golden Milk Eggnog Latte
Serving Size
 
20 ounces
Amount per Serving
Calories
585.1
% Daily Value*
Fat
 
49.5
g
76
%
Saturated Fat
 
29.1
g
182
%
Trans Fat
 
1.9
g
Polyunsaturated Fat
 
2.31
g
Monounsaturated Fat
 
15.01
g
Cholesterol
 
133.9
mg
45
%
Sodium
 
1048.4
mg
46
%
Potassium
 
1805.46
mg
52
%
Carbohydrates
 
12.5
g
4
%
Fiber
 
8.1
g
34
%
Sugar
 
0.7
g
1
%
Sugar Alcohol
 
0.01
g
Net Carbs
 
4.4
g
Protein
 
28.2
g
56
%
Vitamin A
 
2147.62
IU
43
%
Vitamin C
 
136.7
mg
166
%
Calcium
 
1244.08
mg
124
%
Iron
 
5.23
mg
29
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 20ounces | Calories: 585.1kcal | Carbohydrates: 12.5g | Protein: 28.2g | Fat: 49.5g | Saturated Fat: 29.1g | Polyunsaturated Fat: 2.31g | Monounsaturated Fat: 15.01g | Trans Fat: 1.9g | Cholesterol: 133.9mg | Sodium: 1048.4mg | Potassium: 1805.46mg | Fiber: 8.1g | Sugar: 0.7g | Vitamin A: 2147.62IU | Vitamin C: 136.7mg | Calcium: 1244.08mg | Iron: 5.23mg | Sugar Alcohol: 0.01g | Net Carbs: 4.4g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T13:32:58-07:00February 9th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , |0 Comments
Read More

Bacon Cheeseburger Soup

START COOKING
Bacon Cheeseburger Soup
Print Recipe Pin Recipe

Bacon Cheeseburger Soup

All the delicious flavors of your favorite burger in a satisfying soup. Feel free to add any of your favorite burger toppings as garnish for this soup - jalapenos, avocado, even shredded lettuce come to mind - and let everyone customize their own bowl. Fun for the whole family.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Soup
Keyword: Beef Soup Base, Chef Taffiny Elrod
Keto Chow Flavor: Beef Soup Base
Recipe Creator: Chef Taffiny Elrod
Servings: 6 cups
Calories: 422.5kcal
Author: Taffiny Elrod

Ingredients

  • 4 ounces bacon
  • 4 ounces onion diced
  • 1 pound ground chuck
  • 1/4 cup sugar free ketchup or tomato sauce
  • 1 tbsp deli mustard
  • 1 tbsp garlic powder
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 2 servings Beef Soup Base Keto Chow (or 2 scoops)
  • 4 cups water
  • 8 ounces cheddar cheese grated
  • dill pickle slices for garnish

Instructions

  • In a large soup pot, cook the bacon over low heat until the fat has rendered off and the bacon is crispy. Remove the bacon and set aside. When the bacon is cool enough to touch, crumble it into large pieces.
  • Add the onions to the pan and cook them in the bacon fat over medium heat, until they are translucent.
  • Add the ground beef and cook, stirring to break it up into small pieces. When the beef is browned, add the ketchup, mustard, garlic powder, salt and pepper and cook until the mixture is fragrant and bubbling.
  • Add the water to the pot and bring to a boil, reduce heat and simmer until beef is fully cooked, about 10 minutes.
  • Carefully remove about a cup of the hot cooking liquid and blend the Beef Soup Base Keto Chow into the liquid, then stir it back into the soup. Then stir in the cheese and simmer until the cheese is melted.
  • Serve, garnished with crumbled bacon and dill pickle slices and any other toppings you like.
Nutrition Facts
Bacon Cheeseburger Soup
Serving Size
 
348 grams
Amount per Serving
Calories
422.5
% Daily Value*
Fat
 
25.36
g
39
%
Saturated Fat
 
12.05
g
75
%
Trans Fat
 
0.67
g
Polyunsaturated Fat
 
1.27
g
Monounsaturated Fat
 
8.89
g
Cholesterol
 
122.38
mg
41
%
Sodium
 
1666.64
mg
72
%
Potassium
 
858.15
mg
25
%
Carbohydrates
 
6.79
g
2
%
Fiber
 
2.52
g
11
%
Sugar
 
1.77
g
2
%
Sugar Alcohol
 
0.74
g
Net Carbs
 
3.57
g
Protein
 
41.99
g
84
%
Vitamin A
 
895.36
IU
18
%
Vitamin C
 
2.54
mg
3
%
Calcium
 
415.72
mg
42
%
Iron
 
3.34
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 348grams | Calories: 422.5kcal | Carbohydrates: 6.79g | Protein: 41.99g | Fat: 25.36g | Saturated Fat: 12.05g | Polyunsaturated Fat: 1.27g | Monounsaturated Fat: 8.89g | Trans Fat: 0.67g | Cholesterol: 122.38mg | Sodium: 1666.64mg | Potassium: 858.15mg | Fiber: 2.52g | Sugar: 1.77g | Vitamin A: 895.36IU | Vitamin C: 2.54mg | Calcium: 415.72mg | Iron: 3.34mg | Sugar Alcohol: 0.74g | Net Carbs: 3.57g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-01T14:31:36-07:00February 1st, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , |2 Comments
Read More

Creamy Chicken Cordon Bleu Soup

START COOKING
Creamy Chicken Cordon Bleu Soup
Print Recipe Pin Recipe
4.50 from 2 votes

Chicken Cordon Bleu Soup

Prep Time10 minutes
Total Time10 minutes
Course: Soup
Keyword: Chef Taffiny Elrod, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Chef Taffiny Elrod
Servings: 16 ounces
Calories: 839.89kcal
Author: Taffiny Elrod

Equipment

  • Immersion Blender

Ingredients

  • 12 ounces very hot low-sodium chicken broth or water
  • 2 ounces salted butter
  • 1 serving Savory Chicken Soup Keto Chow (or 1 scoop)
  • 1-2 tsp Dijon mustard
  • 2 ounces ham cut into small pieces
  • 2 ounces Swiss cheese shredded
  • salt and pepper to taste

Instructions

  • Blend hot broth, butter, Keto Chow and Dijon mustard until creamy and smooth, then add the ham and Swiss cheese and blend for a few more seconds.

Notes

This is easily made with only a whisk. The recipe is delicious as is, but adding some shredded chicken would be yummy too!
Nutrition Facts
Chicken Cordon Bleu Soup
Serving Size
 
16 ounces
Amount per Serving
Calories
839.89
% Daily Value*
Fat
 
66.8
g
103
%
Saturated Fat
 
40
g
250
%
Trans Fat
 
2.42
g
Polyunsaturated Fat
 
2.4
g
Monounsaturated Fat
 
16.84
g
Cholesterol
 
212.1
mg
71
%
Sodium
 
3381.7
mg
147
%
Potassium
 
1618.19
mg
46
%
Carbohydrates
 
9.3
g
3
%
Fiber
 
6.5
g
27
%
Sugar
 
1.2
g
1
%
Sugar Alcohol
 
0.01
g
Net Carbs
 
2.8
g
Protein
 
51.8
g
104
%
Vitamin A
 
2300.77
IU
46
%
Vitamin C
 
120.59
mg
146
%
Calcium
 
1270.95
mg
127
%
Iron
 
3.01
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 16ounces | Calories: 839.89kcal | Carbohydrates: 9.3g | Protein: 51.8g | Fat: 66.8g | Saturated Fat: 40g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 16.84g | Trans Fat: 2.42g | Cholesterol: 212.1mg | Sodium: 3381.7mg | Potassium: 1618.19mg | Fiber: 6.5g | Sugar: 1.2g | Vitamin A: 2300.77IU | Vitamin C: 120.59mg | Calcium: 1270.95mg | Iron: 3.01mg | Sugar Alcohol: 0.01g | Net Carbs: 2.8g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-03T10:20:35-07:00January 21st, 2020|Categories: Keto Chow Recipes, Recipes|Tags: , , , , |5 Comments
Read More

Strawberry Hand Pies

START COOKING
Strawberry Hand Pies
Print Recipe Pin Recipe

Strawberry Hand Pies

These hand pies feature a crisp, short crust and sweet fruit filling, just like the pies grandma used to make. They are cute enough to offer your valentine, and sturdy enough to pack in a lunch box.
Prep Time35 minutes
Cook Time20 minutes
Total Time55 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Strawberry
Keto Chow Flavor: Strawberry
Recipe Creator: Chef Taffiny Elrod
Servings: 4
Calories: 255.7kcal
Author: Taffiny Elrod

Equipment

  • cookie sheet, rolling pin, heart shaped cookie cutter, pastry brush

Ingredients

  • 2 ounces Strawberry Keto Chow plus extra for rolling
  • 2 ounces fine almond flour
  • 2 ounces unsalted butter cold, cut into cubes
  • 1 large egg separated
  • 1-2 tbsp cold water
  • 1 tbsp heavy cream
  • 4 tsp sugar free strawberry jam

Instructions

  • Preheat oven to 375 degrees and line a cookie sheet with parchment paper or tin foil.
  • Mix the Keto Chow and almond flour together in a large bowl.
  • Add the butter and cut it into the flour until the mixture resembles coarse sand with a few pebble-sized pieces of butter still visible.
  • Add the egg white and one tablespoon of water and mix until the dough starts to come together. When you pinch the dough between your finger and thumb it should hold together, If it doesn’t add the second tablespoon of water and knead together.
  • Shape the dough into a ball; wrap it in plastic and let it rest for about 5 minutes.
  • While the dough is resting, make an egg wash by mixing the egg yolk with the heavy cream.
  • Sprinkle some Keto Chow on your work surface and roll the dough out to about 1/4-inch thickness. If it starts to stick, sprinkle more Keto Chow as you work.
  • Cut out eight heart shapes. Place a teaspoon of jam in the center of four hearts then brush their edges with the egg wash. Place the other four hearts on top and gently seal the edges. Prick the tops with a fork or a small knife to create small steam vents.
  • Lightly brush the tops of the pies with egg wash and transfer them to the prepared cookie sheet.
  • You can use the extra dough to cut shapes to decorate your pies if you like. 
  • Bake until the edges are golden, and the bottoms are golden brown and crisp - 15-20 minutes.

Notes

If using a 3” cookie cutter, you may be able to get 5 hand pies to use up all the dough. 
Do not add too many vent holes or the top crust will fall apart and the jam will leak through. 
Nutrition Facts
Strawberry Hand Pies
Serving Size
 
1 serving
Amount per Serving
Calories
255.7
% Daily Value*
Fat
 
21.4
g
33
%
Saturated Fat
 
9
g
56
%
Trans Fat
 
0.5
g
Polyunsaturated Fat
 
2.38
g
Monounsaturated Fat
 
8.69
g
Cholesterol
 
87
mg
29
%
Sodium
 
290.7
mg
13
%
Potassium
 
628.11
mg
18
%
Carbohydrates
 
6.6
g
2
%
Fiber
 
4
g
17
%
Sugar
 
1
g
1
%
Sugar Alcohol
 
0.04
g
Net Carbs
 
2.56
g
Protein
 
12.9
g
26
%
Vitamin A
 
474.55
IU
9
%
Vitamin C
 
43.46
mg
53
%
Calcium
 
265.18
mg
27
%
Iron
 
1.18
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 255.7kcal | Carbohydrates: 6.6g | Protein: 12.9g | Fat: 21.4g | Saturated Fat: 9g | Polyunsaturated Fat: 2.38g | Monounsaturated Fat: 8.69g | Trans Fat: 0.5g | Cholesterol: 87mg | Sodium: 290.7mg | Potassium: 628.11mg | Fiber: 4g | Sugar: 1g | Vitamin A: 474.55IU | Vitamin C: 43.46mg | Calcium: 265.18mg | Iron: 1.18mg | Sugar Alcohol: 0.04g | Net Carbs: 2.56g

Photos by Sarah DeYoung Photography

START COOKING
By |2021-02-02T14:29:49-07:00January 21st, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , |0 Comments
Read More

Phone: 385-645-5386

Email: Orders@ketochow.xyz

Visit Our Store Mon- Fri 8AM - 5PM

12577 S. 265 W St. Draper UT, 84020

Terms & Conditions

Order & Shipping Policies

Customer Service

Privacy Policy

What is Keto Chow?

Basics of Nutritional Ketosis

About Us

Subscribe to our Emails

The content of this website is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. If you are on any medication, please consult with your family doctor before starting any new eating plan. Keto Chow is not intended to treat, cure or prevent any disease. Pregnant or breast feeding women should consult their health care professional before consuming.



Facebook Icon Instagram Icon Twitter Icon Pinterest Icon Youtube Icon Reddit Icon