Turkey Pot Pie Soup (Low Carb and Keto Friendly)

Do you still have some post-holiday turkey lurking in your freezer?  Here’s a tasty way to use it up.  Back in the day, I would have made a fabulous turkey pot pie using a Pillsbury pie crust…but our new way of eating doesn’t call for wheat.  I do have a mighty good low carb pot pie recipe, but a turkey pot pie soup is yummy and less work, and it’s definitely soup weather here.

turkey pot pie soup low carb

This soup has no potatoes or flour to thicken it, and I don’t use cauliflower, that darling of the low carb community, because my husband kind of hates it.  I use the standard frozen veg mix with carrots, peas, green beans, and corn, but only two cups so the carbs are spread out over several servings.  If you don’t want even a tiny bit of corn, peas, or carrots, you can substitute low carb veggies of your choice.  Homemade turkey broth, butter, and heavy cream bump up the fat content to make this creamy, satisfying, and keto friendly as well.  I put in a half teaspoonful of xanthan gum to thicken–this is completely optional.  The state of your broth is very important to a good soup, so you will need to taste it and adjust the salt and other spices so it isn’t bland.  Be sure to taste BEFORE you add the salt.  A word of caution, be sure it’s cool enough to taste.  Burned tongues are no bueno.

turkey pot pie soup low carb

 

I hope you enjoy it!

Turkey Pot Pie Soup (low carb and keto friendly)

Ingredients

  • 2 Tablespoons butter
  • 1/2 cup onion chopped
  • 3 stalks celery chopped
  • 1 tsp chopped or crushed garlic
  • 6 cups turkey broth or stock
  • 4 cups shredded cooked turkey
  • 1 tsp salt to taste; may need more! check your broth for saltiness
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp rubbed sage or poultry seasoning
  • 1/2 tsp xanthan gum OPTIONAL
  • 1 cup heavy cream
  • 2 cups frozen mixed vegetables

Instructions

  1. Melt butter in large dutch oven.  Saute onion and celery until tender.  Add garlic and cook briefly (don't let it brown).  Then add broth, turkey, salt (if needed), pepper, sage, garlic and onion powder.  If using xanthan gum, sprinkle over the top and whisk thoroughly.  Add the mixed vegetables.  Simmer for about 20 minutes.  Add cream and simmer another 10 minutes or so.

Recipe Notes

One cup of this is remarkably filling, so you might even have leftovers, which are FABULOUS the next day.

 

 

Nutrition per 1 cup serving:  Calories 201, Fat 14g, Total Carbs 3g, Fiber 1g, Net Carbs 2g, Protein 13g

Simple Bone Broth in Electric Roaster

Bone Broth made in an Electric Roaster

 

Bone Broth

Making bone broth isn’t a new thing, but here’s my latest version.  One of the problems I have had in the past is keeping the broth simmering but not boiling for several hours.  I have made broth in the slow cooker a few times and it works pretty well, but your volume is limited by the size of the cooker.

I picked up a shiny red electric roaster this past November after I found out I had three turkeys to cook for various events.  It worked great for the turkeys, and I got to thinking…this has precise temperature control and holds a LOT.  Why not see how some bone broth comes out?

Electric Roaster
Oster Electric Roaster

My bone broth is very simple.  I don’t add vegetables or anything but a little apple cider vinegar and some kosher salt. (Note, in the picture below there is a rack under the bones.  Mistakes were made…don’t use a rack.)

I put about 5 pounds of beef soup bones in the cooker and roasted at 400 for about an hour.  Mine went in frozen so I added a little time.  If yours aren’t frozen, adjust accordingly.  Browned is great, black not so much.

I turned down the heat to about 150.  I then added 2 gallons of cold water and 2 tablespoons of apple cider vinegar, and 2 teaspoons of kosher salt.  I let this sit for an hour to let the acid from the vinegar begin to pull minerals from the bones.  Then I turned it up to about 250 and covered.  I let it go for about 48 hours.  I will NOT add any more water.  If it is more than a bare simmer, I turn down the heat.  Generally, right around 200 or under is where I keep the temperature.  Check every so often to make sure things are going well.

Evaporation is not a bad thing here unless you start to boil dry.  Reducing the volume of fluid will concentrate the flavor of your final broth.  This time I went 48 hours and ended up with right around a gallon of broth.

After 24 to 48 hours, strain your broth using a fine sieve.  There will probably be a lot of fat on top.  If you place in a nonreactive container and cool in the fridge the fat will solidify on top and you can lift it off.  Discard or save to use for cooking, or make some nice cold weather bird food.  Don’t put it in freezer bags until it is completely cool; they always seem to leak when you put in warm or hot liquids.  I like to cool overnight in the fridge and then place in labeled quart freezer bags, then place on large baking sheets in the freezer to freeze flat.  They store better that way.

Gelled Bone Broth
Gelled Bone Broth

If things went well, your cooled broth will gel, just like Jello.  It is basically meat jello, because your long slow cooking process extracted the natural gelatin and collagen from the beef bones.  If it didn’t gel, don’t worry!  It’s still good bone broth and fantastic for soups or what have you.  You will need to add salt and pepper to taste (I like to add a generous amount of Lawry’s Seasoning).

Bone Broth

Simple Bone Broth

An easy way to make a lot of bone broth in an electric roaster.

Servings 16

Ingredients

  • 4 pounds grass fed beef bones
  • 2 gallons filtered cold water
  • 2 tbsp apple cider vinegar
  • 2 tsp kosher salt

Instructions

  1. Preheat electric oven to 400 degrees.  Place bones in an electric roaster and cook for one hour or until browned.  Reduce temperature to 150 degrees.  Add water, vinegar, and salt.  Let sit for one hour.  Raise temperature to 250 degrees and cover.  Bring to boil and adjust heat to keep at a low simmer.  Cook for at least 6 and up to 48 hours.  The volume will reduce by quite a bit.  Watch to make sure it doesn't get too low.  Let cool a bit then remove bones and strain broth through a fine sieve.  Place in a non-reactive container and refrigerate until cooled.  Remove fat from the top.  Will keep in the refrigerator for up to 5 days or place in freezer bags or containers to freeze.  

  2. You will need to add salt and pepper to taste.  Lawry's seasoning is excellent.  

 

 

 

 

 

 

Keto Meatloaf with Chorizo and Bacon

 

My husband travels quite a bit.  Last year he tried some meatloaf that had chorizo in it, and he liked it enough to tell me how amazing it was.  Well, if he likes something that much, I feel a need to try and recreate it at home if I can.  I started playing in the kitchen and have made this recipe several times.  It is pretty forgiving since it’s just meatloaf, so don’t worry a whole lot about exact measurements.

Keto Meatloaf with Chorizo and Bacon

Keto Meatloaf Chorizo Bacon Baked

Keto Meatloaf with Chorizo and Bacon plated

Keto Meatloaf with Chorizo and Bacon

This makes around 12 4-ounce servings.  In reality, it's hard to only eat 4 ounces of this, so I calculated 8 servings.  

Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 40 minutes
Servings 8

Ingredients

  • 2 lb ground beef
  • 9 oz chorizo beef or pork
  • 1 onion chopped
  • 2 cloves garlic chopped
  • 1/2 cup parmesan cheese grated (from the green can)
  • 1 tbsp heavy cream or almond milk
  • 1/2 tsp Onion powder
  • 1/4 tsp Pepper
  • 1/2 tsp Cumin
  • 1 tbsp Worcestershire
  • 1 tbsp Pizza sauce May sub ketchup or BBQ sauce here
  • 1 egg
  • 1 pound Bacon raw (enough to cover meatloaf)

Glaze

  • 2 tbsp reduced sugar ketchup I like Heinz Reduced Sugar
  • 2 tbsp sugar-free BBQ sauce I like G. Hughes Sugar Free Hickory
  • 1 tbsp Worcestershire sauce
  • 1/8 tsp Black pepper
  • 1/2 tsp Cumin
  • 1 tbsp Yellow mustard
  • 1/2 tsp Molasses
  • 1 tbsp sugar substitute of choice equivalent to 1 tablespoon sugar

Instructions

  1. Saute onion and garlic until tender. Combine with all other meatloaf ingredients except bacon. Mix well, shape into flat loaf and place into foil lined pan.  I use a baking pan, not a loaf pan so I can make a thinner loaf.  Cover with strips of bacon. Bake at 350 for 50 minutes to 1 hour (should test 160 degrees in center).  Time will vary depending on how thick you shaped the loaf.   Before glazing, carefully spoon off the fat that has rendered and discard.
  2. Combine all glaze ingredients well and brush over meatloaf.  Bake 10 minutes or until glaze is slightly thickened.

  3. Let rest 10 minutes before slicing.

Recipe Notes

Macros calculated from MyFitnessPal based on 8 6 ounce servings:  374 calories, 26 g fat, 8 grams total carbohydrate, 2 grams fiber, 6 net carbs, 33 g protein  

I would love to try making this in the smoker at some point when we have time.  Yum!

Keto Snickerdoodles

 

Keto snickerdoodle cookies

My husband and I are following a ketogenic diet, and it’s Christmastime…we don’t want to go off plan but we like a few “legal” treats now and then.

This man loves snickerdoodles.  Seriously.  The other night we were watching Elf and a commercial for some new TV show came on with a young couple arguing about whether snickerdoodles are just a type of sugar cookie or are they a cookie in their own right…after six repeats of this, I asked my husband if he would like some keto snickerdoodles, and of course he said yes.  We are highly suggestible people.

Anyway, I looked to my favorite source for recipe information, Pinterest, and found several recipes that I didn’t quite like.  The thing about snickerdoodles is they traditionally contain some cream of tartar.  This adds just a little “tang” to the flavor.  Many of these recipes didn’t have any.  I finally found one that seemed very authentic from Averie Cooks, called appropriately, “The Best Snickerdoodles.”  All her cookie recipes look wonderful!  These are full-on sugar and flour, so I had to adapt them to use keto ingredients.

To adapt a regular cookie recipe to low carb, I sub almond flour (prefer Bob’s Red Mill, I can get it at Sam’s Club) for the regular flour.  You usually need to increase the amount of almond flour.  So for 1 1/2 cups AP flour, I use 2 cups almond flour.  Then see how much sugar is in the recipe and sub an equivalent amount of your preferred alternative sweetener.  I am really liking Pyure Organic Stevia Blend (this is stevia extract and erythritol).  Pyure Blend is twice as sweet as sugar, so you need half the amount.  This is good because too much erythritol is NOT good.  Sugar alcohols can wreak havoc on your gut, depending on the amount you ingest and your own personal tolerance level.  I like to combine sweeteners to enhance their effect, so I added 6 drops of liquid sucralose to up the sweet factor to 3/4 cup total sugar equivalent.  You could use another tablespoonful of the Pyure instead.

A few tips to ensure nice puffy cookies:  Don’t melt your butter to a liquid consistency.  It should be soft, not runny.  Cream the butter and sweetener well before adding your egg, then blend that some more until it’s really fluffy.  Add the rest of the ingredients and continue to mix well.  At this point, you should pop your dough into the refrigerator for a half hour or so to get it firm (longer than that is fine).  Softer dough has a tendency to spread.  If you want crispy cookies, this can be a good thing, but for puffy snickerdoodles, chill it.  On this baking occasion, I did not chill the dough and they came out a little on the flat side.  I was in a hurry.  😀

I use a tablespoon size cookie scoop to shape the balls but you can certainly use your hands.  This recipe makes at least twenty cookies.  Roll the balls in the Pyure/cinnamon mix and place on parchment paper or a silicone baking mat.

Keto Snickerdoodle dough

Bake at 350 for 10 or 11 minutes.  They should be just set but not really browned.  I suggest letting them sit on the baking sheet for a few minutes to cool and firm up before moving them.

Keto Snickerdoodles
Keto Snickerdoodles

We are big cinnamon fans here, so I increased the cinnamon to sweetener ratio for the rolling mixture.

I hope you enjoy these as much as we have!

Keto Snickerdoodles

A soft, sweet, cinnamony cookie.  Sugar, grain, and gluten-free.  

Course Dessert
Cuisine American
Prep Time 40 minutes
Cook Time 11 minutes
Total Time 51 minutes
Servings 20 cookies
Calories 72 kcal

Ingredients

  • ½ cup butter, softened
  • ¼ cup Pyrure Stevia Blend 1/2 cup sugar equivalent
  • 1 egg
  • 6 drops sucralose 1/8 cup sugar equivalent
  • 1 tsp vanilla
  • ½ tsp cream of tartar
  • 1 tsp baking soda
  • 1/8 tsp salt
  • 1/2 tsp molasses
  • 2 cups almond flour

Rolling mixture

  • 1/8 cup Pyure Stevia Blend
  • 1 T cinnamon

Instructions

  1. Preheat oven to 350. Cream butter and sweetener, add egg and blend until fluffy. Add sucralose, vanilla, baking soda, cream of tartar, salt, molasses, and combine. Add almond flour and mix well. For puffy cookies, chill for at least 30 minutes. Form into 1 Tablespoonful balls and roll in 1/8 cup Pyure and cinnamon mixture. Do not flatten. Bake on silicone mat covered baking sheet for 10 to 11 minutes.

Recipe Notes

These are very fragile until they cool a bit. Makes about 20 cookies.

Adapted from Averie Cooks.

Macros per cookie: 72 calories, 6 grams fat, 6 grams carbohydrate, 3 grams fiber, 1 gram protein, Net Carbs 3    Calculated from MyFitnessPal based on a total of 20 cookies.