Protein shakes come in all shapes and sizes. Some shakes feel more like a chore to choke down (thank you, kale), while others taste like a big bowl of ice cream. This keto smoothie recipe gives you the benefits of the former while providing the enjoyment of the latter.

And if you’re a fan of the strawberry flavor, this just may become your new favorite keto breakfast.

While most protein shakes only taste good because they’re loaded with sugar from fruit, honey, etc. — this strawberry smoothie recipe comes in with a carb count of only four net carbs.

You can use it as an on-the-go meal, an afternoon snack, a post-workout shake, or even dress it up with some keto whipped cream and serve it as a dessert.

This low-carb strawberry smoothie is:

• Refreshing
• Satisfying
• Sweet
• Flavorful

Ingredients:

• Perfect Keto Strawberry Collagen Powder
• Perfect Keto Macadamia Vanilla nut butter
• Unsweetened milk of choice

Optional additional ingredients:

• Dairy-free unsweetened almond milk or unsweetened coconut milk
• Chia seeds
• Fresh strawberries
• MCT oil

Health Benefits of This Strawberry Collagen Protein Shake

Supports Joint Health

Collagen is the most abundant protein in your body. Among its many functions, collagen plays a crucial role in the health of your joints. As you age, your collagen levels naturally begin to decline. For athletes that put their bones, muscles, and joints to use frequently, collagen maintenance can also become an issue.

While your body has the ability to produce collagen on its own, supplementing with collagen has been shown to impact your joints’ health significantly.

In one study, researchers gave a group of athletes collagen supplements for 24-weeks to assess the impact on joint pain. After the trial, the athletes reported a significant reduction in pain in a range of activities. These results led the researchers to conclude that collagen supplementation may improve both pain and athletic performance due to its nourishing and stabilizing impact on joint health[*].

Rich In Omega-9 Fatty Acids

Adding macadamia nut butter not only gives this delicious shake a creamy consistency, but it provides a hefty dose of omega-9 fatty acids as well.

Omega-9 fats ( also known as monounsaturated fatty acids) support heart health, improve energy expenditure, and may even have an impact on your mood[*]. In fact, research shows that consuming more omega-9s is associated with reduced blood pressure, improved lipid markers, and enhanced neuroprotection via its anti-inflammatory effects[*][*].

Keto Strawberry Smoothie

Perhaps the most significant benefit of this keto strawberry smoothie recipe is the fact that it only contains three ingredients. If you want to dress it up, go for it. But if you’re short on time or just like to keep things simple, you’ll get all the flavor you need by mixing together Perfect Keto Strawberry Collagen Powder, Perfect Keto Macadamia Vanilla nut butter, and your favorite unsweetened milk.

If, however, you want to get even more creative, here are some great options:

Tips For Making Your Strawberry Collagen Smoothie:

• While this shake already has a sweet flavor, if you want an extra punch of sweetness, you can add in a sugar-free sweetener like monk fruit, stevia, or erythritol.
• For extra flavor, try adding in some vanilla extract or almond extract.
• You can also thicken it up with some frozen strawberries, heavy cream, coconut cream, greek yogurt, or ice cubes.
• The macadamia nut butter adds the perfect creamy consistency that makes this shake feel like a satisfying meal. However, if you don’t have any macadamia nut butter on hand, feel free to throw in some peanut butter or almond butter.
• If you have the time and you like to go the extra mile, you can also make some keto whipped cream by blending heavy whipping cream and adding this delicious finishing touch to your shake.

Strawberry Collagen Protein Shake

This keto strawberry smoothie contains only four net carbs, making it an excellent keto breakfast option when you’re really watching your carb count.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 1 cup

Ingredients

• 1 scoop Perfect Keto Strawberry Collagen Powder
• 1 cup unsweetened milk of choice
• 2 tablespoons Perfect Keto Macadamia Vanilla nut butter

Instructions

1. Add all ingredients to a high-speed blender or shaker cup. Mix well. Add ice if desired.

Nutrition

• Serving Size: 1 cup
• Calories: 315
• Fat: 26g
• Carbohydrates: 9g
• Fiber: 5g
• Protein: 15g

Keywords: strawberry collagen protein shake

To all the PB&J fans out there — this one’s for you.  Since the beginning of time, peanut butter and jelly have made the perfect combo. But most jelly is loaded with sugar, and most PB&Js include bread as a main ingredient.  If you’ve been searching for a gluten-free, keto-friendly way to enjoy peanut butter and jelly, these littles bites offer everything you want in flavor, with a fraction of the carbs. You can serve them as a low-maintenance dessert option, or have them midday as a healthy snack.  Some recipes for PB&J bites will call for ingredients like rolled oats and jam, but you don’t have to worry about that here. In fact, these keto-friendly treats only contain two net carbs per serving, with three grams of protein.

These energy bites are:

• Sweet
• Chewy
• Satisfying
• Delicious

The ingredients are:

• Perfect Keto Peanut Butter Chocolate bars
• Perfect Keto Almond Butter & Jelly Nut Butter

Optional additional ingredients

• Chocolate chips
• Chia seeds
• Natural peanut butter

Health Benefits of These Peanut Butter and Jelly Bites

Rich In Satisfaction, Low In Calories

Sometimes you just need a little something sweet. These peanut butter and jelly bites hit the spot when your sweet tooth comes calling, but you don’t want to go all out on dessert. With only 75 calories per serving, you can enjoy two or three without feeling any guilt. And of course, they’re only two net carbs each, so this sweet treat won’t kick you out of ketosis.

Rich In Vitamin E

Almonds are an excellent source of vitamin E, a potent fat-soluble antioxidant. While all antioxidants play crucial roles in your body, vitamin E is especially beneficial for the membrane of your cells due to its fat-soluble nature.  Oxidation can occur anywhere in your body, but your cellular membranes are often the first line of defense when it comes to protecting your cells and tissues. These membranes are made up of fat, which means that the antioxidants needed to protect them must be fat-soluble.  In addition, vitamin E also plays a role in immune function, cell signaling, and the regulation of gene expression[*].

Peanut Butter And Jelly Bites

Who has time for meal prep? If you’re on-the-go and want to satisfy your peanut butter and jelly sandwich cravings, all you need is two ingredients and about five minutes. These bites require no baking and can be served at room temperature.

How easy are they to make? It takes two steps: #1 unwrap your Perfect Keto Peanut Butter Chocolate Bars, break them into thirds, and place them on a serving tray.  #2 Drizzle your Perfect Keto Almond Butter & Jelly Nut Butter on top, and enjoy.

Jazz Them Up A Bit

These little bites are fantastic as they are. However, if you want to add in an ingredient or two to keep things exciting, feel free. Some excellent additions include:

• Sugar-free chocolate chips
• Chia seeds
• Cashew or creamy peanut butter
• Flaxseeds
• Hemp seeds
• ​Sunflower seeds

Easy Peanut Butter and Jelly Bites

• Author: Corina Nielsen
• Prep Time: 5 minutes
• Total Time: 5 minutes
• Yield: 6 bites

Ingredients

• 2 Perfect Keto Peanut Butter Chocolate bars
• 4 tablespoons Perfect Keto Almond Butter & Jelly Nut Butter

Instructions

1. Break each bar into thirds and place on a serving tray or plate.
2. Drizzle nut butter on top of each piece and add a sliced strawberry to each.  Serve immediately or place in the fridge for 15-20 minutes until nut butter has hardened.

Nutrition

• Serving Size: 1 bite
• Calories: 75
• Fat: 6g
• Carbohydrates: 4g (net. 2g)
• Fiber: 2g
• Protein: 3g

Keywords: peanut butter and jelly bites

• The 9 Best High-Calorie Keto Foods 
• Can High-Calorie Foods Be Healthy?
• The Takeaway

A lot of people start the keto diet because they want to lose weight or improve their health. 

But if you’re trying to gain a few pounds to reach a healthy weight, a high-fat, low-carb diet like keto may work well for you, too. 

One of the main challenges with weight gain is eating a large number of calories in a day. Some people still think that the only way to do that is by eating tons of carbs — brown rice, bagels, granola, and other carb-dense foods. 

However, carbs only contain 4 calories per gram, which means you have to eat a lot of them to gain weight. Fat, on the other hand, has 9 calories per gram, making it the most calorie-dense macronutrient. 

Eating high-fat, low-carb food is a great way to reach your target amount of calories without having to constantly snack throughout the day. 

A healthy keto diet also includes many high-protein foods, which helps you put on muscle, not just fat. If you’re looking for a healthy high-calorie diet, keto is a great option. It also has a variety of health benefits, like lower inflammation[*] and healthier aging[*]. 

Here’s a look at 9 of the best calorie-dense, healthy foods to eat on a keto diet, along with their nutrition facts. 

The 9 Best High-Calorie Keto Foods 

1. Ribeye Steak

Ribeye steak is the fattiest cut of beef on the cow, which also makes it the most calorie-dense steak (and one of the most flavorful steaks). 

Steaks come in different grades based on their fat content. Prime steaks are the fattiest, while choice steaks are leaner and have fewer calories. 

Most ribeye steaks are about 16 ounces and contain roughly 1600 calories. Ribeyes are also an excellent source of protein, making them ideal if you’re trying to gain muscle. 

For extra calories, try topping your steak with grass-fed butter or olive oil, garlic, and fresh herbs.  

Serving size: 4 oz

Calories per serving: 400

2. 80% Lean Beef

Eating prime steak every meal can get expensive. A more affordable calorie-dense option is 80% lean ground beef. 

At 20% fat, this ground beef is particularly juicy and flavorful, which makes it perfect for burgers or keto meatballs. It also contains more calories than its leaner counterparts. 

For extra calories, top your burger with bacon, cheese, mayonnaise, or other high-fat, keto-friendly options. 

Serving size: 4 oz

Calories per serving: 300

3. Fatty Fish

Wild fatty fish are an excellent source of omega-3s, healthy fats that lower inflammation[*] and improve brain function[*]. 

Fatty fish are also calorie-dense and a good source of protein. To choose the right fish, remember the acronym SMASH, which stands for:

• Salmon
• Mackerel
• Anchovy
• Sardine
• Herring

These five fish are all high in omega-3s and low in mercury. 

Avoid fish that are high on the food chain, like shark, swordfish, or tuna (except skipjack tuna, which is fine). Larger predatory fish are high in mercury, a toxic heavy metal. The FDA recommends that you only eat high-mercury fish once every couple weeks, if at all[*]. 

Serving size: 4 oz

Calories per serving: 200

4. Nut Butters

Nut butters are high in monounsaturated fat, a healthy fat that may support heart health if you eat it on a regular basis[*].

Nut butters are also particularly nutrient-dense. They’re rich in vitamin E, magnesium, selenium, and a variety of other vitamins and minerals. 

 Almond butter, peanut butter, pecan butter, and macadamia nut butter are all good choices. 

You can also try Perfect Keto nut butters — extra high-fat nut butters in flavors like snickerdoodle, chocolate hazelnut, and almond butter and jelly. 

Serving size: 2 tbsp

Calories per serving: 200-300

5. Whole Milk Greek Yogurt

​Full-fat Greek yogurt is packed with both fat and protein, as well as probiotics that improve digestion and support healthy gut bacteria[*]. 

Be sure to check the nutrition label on Greek yogurt before you buy it — some brands have added sugar that makes them too high in carbs for a keto diet. 

Serving size: 1 cup

Calories per serving: 200

6. Full-Fat Cheese

Cheese is high in both fat and protein, making it perfect for a keto diet. It’s pairs well with a variety of foods, and its high calorie density makes it an easy way to increase the calorie count of your meals. 

Grate parmesan on salads (and use a keto salad dressing), serve a keto cheese dip with fresh vegetables, or make keto cheeseburger casserole for dinner. 

Serving size: 1 oz 

Calories per serving: 110

7. Avocado

Avocados are nutritional powerhouses. These high-fat fruits are packed with fiber, antioxidants, heart-healthy monounsaturated fats, and a wide variety of vitamins and minerals. 

Try making zesty keto guacamole and eating it with fresh low-carb veggies (or put it on top of a burger). 

Serving size: 1 avocado

Calories per serving: ~300

8. Dark Chocolate

Dark chocolate is an exceptional source of polyphenols, a special class of antioxidants that enhance brain function[*] and protect your cells from stress[*]. 

To keep carbs low, choose 70% dark chocolate or higher, or find a milk chocolate that’s sweetened with stevia, monk fruit, or another natural keto sweetener. 

Serving size: 1 oz

Calories per serving: 170

9. Butter Coffee

Butter coffee is one of the best ways to get extra calories at breakfast. The basic butter coffee recipe includes:

• 2 cups freshly brewed coffee
• 2 tbsp grass-fed butter
• 1 tbsp coconut oil or MCT oil 

All you have to do is blend everything together until creamy. You can also add extras like cinnamon, vanilla, cocoa powder, or collagen protein. 

Serving size: 16 oz

Calories per serving: 300

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Can High-Calorie Foods Be Healthy?

When you’re trying to gain weight, it’s especially important to pay attention to food quality. You may be able to gain weight by eating fast food and sugar-laden desserts, but you’ll also damage your body and set yourself up for possible health problems in the future. 

To gain weight in a healthy way, you want to make sure you choose the right high-calorie foods. 

Avoid the following:

• Desserts and baked goods (ice cream, candy, cookies, muffins, cakes)
• Canola oil, soybean oil, corn oil, and other vegetable oils (they’re high in inflammatory omega-6 fats[*]) 
• High-sugar foods (including natural sources, like dried fruits and honey)
• Refined carbs (white bread, bagels, pasta)
• Fried foods (fried chicken, french fries, potato chips)
• Fast food

Instead, eat plenty of nutrient-dense, calorie-dense whole foods, like the ones listed in this article. For more guidance, consider talking to a registered dietitian who can help you meet your goals. 

You may also want to start lifting weights to build muscle, which will help you gain weight faster. 

The Takeaway

If you’re trying to gain weight, following a keto diet may help. 

Keto includes a wide variety of healthy high-calorie foods that make it easier to hit your calorie goals without eating constantly throughout the day. You can start keto today — as long as you follow a couple basic rules, it’s a simple way to eat. 

However you decide to gain weight, be sure to avoid sugary desserts, fried snacks, fast food, refined carbs, and other unhealthy food choices. With the right diet plan, you can gain weight in a healthy, sustainable way.  

Keto bakers have learned how to make everything from fudgy brownies to low-carb tortillas. And many have even mastered bread. But this isn’t your grandma’s loaf. Keto pastel bread is a fun, colorful take on cloud bread —and with just a few ingredients, you can make a batch in a matter of minutes.

Keto pastel bread is great  if you’re looking for a keto-friendly dessert recipe and you’re tired of the standard keto fat bombs, cupcakes, cheesecake, and chocolate cake recipes. The best part? You can jazz up your pastel bread with keto nut butter and low-carb fruit for a colorful keto dessert.

Likewise, you can whip up some of this pastel bread to add to a keto meal as a tasty sweet starter for the table.

This sugar-free recipe is also grain-free, gluten-free, dairy-free, and paleo-friendly, making it a perfect addition to any dinner table.

This easy low-carb pastel bread is:

• Colorful
• Light
• Airy
• Gluten-free

The main ingredients are:

• Egg whites
• Corn starch
• Stevia or monk fruit
• Colorings

Optional additional low-carb keto ingredients

• Chopped pecans
• Sugar-free chocolate chips
• Sugar-free cream cheese frosting

What Is Pastel Cloud Bread?

The latest craze on TikTok takes traditional cloud bread (typically made with egg whites, sugar, and cornstarch) and adds a little colorful fun.

Of course, this version made for the keto diet omits the sugar and finds its sweetness with alternatives like monk fruit or stevia.

Health Benefits of Pastel Keto Cloud Bread

#1: Rich In Protein

Most bread recipes are high in carbs and low in protein and fat. These colorful little rolls, however, are the perfect addition to your keto lifestyle. With five grams of protein coming from egg whites, you can have your cake (or bread) and eat it too.

Egg protein is considered the gold standard of protein sources due to its high digestibility score along with its amino acid profile — so eat up[*].

#2: Incredibly Low In Calories

If weight loss is one of your goals for being in ketosis, then it’s important that you stay aware of your caloric intake.

One of the benefits of cloud bread is that it provides you with a bread-like alternative that’s virtually calorie-free. How low in cals are we talking? Each roll contains only 33 calories.

Unlike most keto bread recipes that include almond flour, coconut flour, and other high-calorie ingredients, this low-carb bread keeps it simple with egg whites and cornstarch. That means you can save your calories for additions like butter, spreads, or whatever else you’d like to add to your cloud bread.

Easy Keto Pastel Bread

The best low-carb recipes are the ones that deliver big taste in a little time. Traditional low-carb recipes like mug cake and muffins are fantastic, but sometimes you need to switch it up a little and add some color to your plate. If your meal plan is getting stale, it’s time to try a little keto pastel bread.

How To Make Keto Pastel Bread

This easy recipe is made with just four simple ingredients: egg whites, a sweetener, cornstarch, and food coloring. Are you ready to whip up some keto pastel bread?

Begin by preheating your oven to 300° F and lining a baking sheet with parchment paper.

Next, in a large bowl or stand mixer (must be very clean and dry), add your egg whites and beat on high for 30 -45 seconds until they’re frothy.

Slowly add monk fruit or stevia, and whip for an additional 30 seconds until dissolved.

Slowly sprinkle in arrowroot or cornstarch and beat until the mixture retains stiff peaks. You can also add a couple of drops of food coloring at this point.

Divide your mix into two portions and scoop them onto your prepared baking dish, shaping into small mounds.

Finally, bake for 22-25 minutes until a toothpick comes out clean when poked through the center of each roll.

Tips For Preparing Keto Pastel Bread:

• You can use a hand mixer if that’s all you have, but this method can be time-consuming and tiring to your arm. If you have one, go for an electric mixer.
• Be sure to use natural food coloring instead of artificial. You can find natural products online or at stores like Whole Foods. Artificial colors are made with chemicals (not food), which you want to avoid at all costs.
• There are a ton of different ways to serve your keto pastel bread. Some ideas include:
  • Serve with butter or mozzarella as part of a brunch spread.
  • Use the rolls to make egg sandwiches for a fun keto breakfast.
  • Serve along with some keto dips or sauces.
  • Make it a low-carb dessert with sweetened fillings like blueberries and strawberries, or drizzle with some keto caramel.
  • Add some crunch with some crispy pork rinds.

Pastel Keto Bread

Add ingredients like chocolate chips or blueberries to your pastel keto bread for a fun keto dessert alternative to mug cake, cheesecake, or chocolate cake.

• Author: Corina Nielsen
• Total Time: 30 minutes
• Yield: 4 rolls

Ingredients

• 3 egg whites
• ½ tablespoon monk fruit or stevia
• ½ tablespoon arrowroot or cornstarch
• Optional- food coloring

Instructions

1. Preheat the oven to 300°F and line a baking sheet with parchment paper. Set aside.
2. In a large bowl or stand mixer (must be very clean and dry), add egg whites. Beat on high for 30 to 45 seconds until frothy.
3. Slowly add monk fruit or stevia, whip for an additional 30 seconds until dissolved.
4. Slowly sprinkle in arrowroot or cornstarch and beat until mixture retains stiff peaks. You can also add a couple of drops of food coloring if you like.
5. Divide into two portions and scoop onto the prepared baking dish. Shape into small mounds.
6. Bake for 22-25 minutes until a toothpick comes out clean when poked through the center of each roll.

Nutrition

• Serving Size: 1 roll
• Calories: 33
• Fat: 0g
• Carbohydrates: 7g (Net: 7g)
• Fiber: 0g
• Protein: 5g

If peanut butter no-bake cookies were your favorite cookie from childhood, this keto-friendly version is going to blow your mind.

Old fashioned oats don’t really fit into a keto diet, so this recipe skips the oats and adds in shredded coconut instead—all the flavor and texture of classic no-bake cookies, with a fraction of the carbs.

And who said the perfect cookie doesn’t exist?

Whip up a batch of these easy no-bake cookies to enjoy after dinner, as a mid-afternoon treat, or as an on-the-go snack. Pro tip: they go great with a cup of almond milk.

This no-bake cookie recipe is:

• Soft
• Chewy
• Sweet
• Satisfying

The main ingredients are:

• Perfect Keto Vanilla Collagen Powder 
• Perfect Keto Nut Butter
• Shredded coconut

Optional additional ingredients:

• Vanilla extract
• Almond butter
• Crunchy peanut butter

Health Benefits of These Classic No-Bake Cookies

Protein-Rich Snack

With eight grams of protein per cookie, these no-bake cookies make a fantastic protein-rich snack. If you’re over having hard-boiled eggs or jerky as your go-to afternoon protein boosts, grab a couple of these cookies instead.

Supports The Health Of Your Connective Tissue

Collagen not only adds to the amino acid content of these no-bake cookies, but it also supports the health of your connective tissue.

Why might this be important? Connective tissue is the most abundant tissue in your body. It supports the structure and function of your physical form, including your skin, gut, bones, and joints[*].

Collagen is one of the primary components of connective tissue, and when you consume it, you offer your body the building blocks it needs to strengthen this tissue within your body[*].

Classic No-Bake Cookies

Ten minutes is all you’ll need to prep these cookies.

Grab a small bowl and add all of your ingredients;  butter, nut butter, collagen, monk fruit, shredded coconut, and optional cocoa powder.

Mix all the ingredients together until a dough forms.

Next, using a cookie scoop, portion and divide the cookies and place them onto a wax paper-lined baking sheet. Throw that sheet in the refrigerator, and let them harden for 15 minutes.

And that’s it!

If you’re a chocolate peanut butter fan, make sure to add in the cocoa powder. You can also mix in a spoonful or two of chocolate chips or drizzle the finished cookies with chocolate fudge — sugar-free, of course.

Prep Tips For No-Bake Cookies

Although the simplicity of this recipe may lead you to believe you don’t have to prep ahead too much, there are a few factors to keep in mind when making these no-bake cookies.

#1. Make sure the butter isn’t melted or too soft. You want your butter to be readily mixed into the rest of the ingredients, but if it’s too soft or melted, it will only make a mess, and your cookies may end up more crumbly.

#2. Add all of your dry ingredients to your mixing bowl first. If you start with the wet ingredients, they may end up sticking to the bowl, and you’ll have to work a lot harder to scrape them off to incorporate into the mixture.

#3. In this keto recipe, it’s crucial to be sure that your coconut flakes are, in fact, sugar-free. Many brands will add sweeteners to the coconut to add flavor.

How To Store No-Bake Cookies

These no-bake cookies can be left at room temperature for an hour or so, but should generally be kept in an airtight container in the refrigerator. The butter and the nut butter may melt in warmer temperatures, and to maintain the cookies’ shape and integrity, storing them in a cool environment is best.

You may even want to freeze them if you’re planning on making a large batch.

Classic No Bake Cookies

These classic no-bake cookies with creamy peanut butter will bring you back to your childhood. Add unsweetened cocoa powder for a chocolate peanut butter twist.

• Author: Corina Nielsen
• Total Time: 10 minutes + 15 minutes chilling time
• Yield: 12 cookies

Ingredients

• 2 tablespoons butter
• 2/3 cup Perfect Keto Nut Butter or creamy peanut butter
• 1 scoop Perfect Keto Vanilla Collagen Powder 
• 1 cup unsweetened all natural shredded coconut 
• 2 tablespoons monk fruit
• 1 tablespoon unsweetened cocoa powder (optional)

Instructions

1. Add all ingredients to a small bowl.  Mix well until dough forms.
2. Using a small cookie scoop, portion and divide cookies and place them on a parchment paper lined baking sheet.
3. Refrigerate for a minimum of 15 minutes to harden.

Nutrition

• Serving Size: 1 cookie
• Calories: 293
• Fat: 26g
• Carbohydrates: 11g (Net: 6g)
• Fiber: 5g
• Protein: 8g

For all you creamy peanut butter lovers out there — this no-bake, gluten-free, sugar-free, dessert recipe is for you.

Mousse offers a great alternative to the heavier desserts like cupcakes or brownies that you may prefer when the weather is cooler. There’s just something very refreshing about a light and airy sweet when the summer months hit.

This creamy peanut butter mousse is:

• Rich
• Creamy
• Sweet
• Flavorful

The main ingredients are:

• Perfect Keto Vanilla Collagen Powder 
• Peanut butter
• Heavy whipping cream

Optional additional ingredients:

• Vanilla extract
• Almond butter
• One more

Health Benefits of This Peanut Butter Mousse

Aids in Blood Sugar Control

Peanut butter on its own is packed with fat and protein, making it an excellent choice for blood sugar control. However, most peanut butter mousse recipes call for copious amounts of sugar, which leaves you in blood sugar mayhem.

As is true for all keto desserts, this peanut butter mousse skips the sugar entirely and opts for stevia instead. Stevia not only imparts a sweet taste, but it also helps your body become sensitive to glucose (from sugar), and may even be beneficial for those with diabetes[*].

Supports Joint Health

Dessert recipes are made to be enjoyed, but why not add in a little extra nutrition if you can? In this recipe, the addition of collagen powder not only ups the protein content, but it provides direct support to your joints as well.

Collagen is the primary component of connective tissue and provides the amino acids that your body needs for healthy cartilage[*]. Cartilage is a rubbery tissue that protects the ends of your bones and joints. It provides support, while also allowing for flexibility and movement. When you start to wear out your cartilage, however, joint pain and stiffness can result.

Therefore, providing your body with the building blocks it needs by including collagen in your diet offers you continued joint support.

Peanut Butter Mousse

Are you ready to whip up some peanut butter mousse (pun intended)? Gather your ingredients, and let’s get started.

To begin, add your heavy cream to a mixing bowl and whip on high with an electric mixer until soft peaks form.

Next, slowly add in your stevia powder and collagen and continue to whip, soft peaks should remain. Once the stevia and collagen are fully incorporated, use a spatula to fold in the peanut butter.

In a separate medium bowl add two teaspoons of gelatin and two tablespoons of warm water. Stir well until the gelatin is dissolved.

Add the gelatin to the whipped cream peanut butter mixture and turn the mixer onto the lowest speed.  Whip until smooth.

Finally, divide and portion the mousse into small bowls and refrigerate for 1-2 hours until set and ready to serve.

Optional Toppings:

There are several topping options you can go for with mousse, but the chocolate peanut butter combo is always a fan favorite. Some options to top off your mousse include:

• Dark chocolate chips
• Cocoa powder
• Chocolate shavings
• Chocolate fudge
• And if you really want to drive home the peanut butter flavor, try adding some crumbled peanut butter cookie.

Creamy Peanut Butter Mousse

Looking for a new rich and creamy dessert option? This peanut butter mousse is for all the peanut butter lovers out there (so, basically everyone). 

• Author: Corina Nielsen
• Total Time: 10 minutes + 1-hour chilling time
• Yield: 3 cups

Ingredients

• 2 scoops Perfect Keto Vanilla Collagen Powder 
• 2 cups heavy cream
• ½ cup powdered stevia
• 1 cup Perfect Keto Nut Butter or peanut butter
• 2 teaspoons gelatin
• 2 tablespoons warm water

Instructions

1. Add heavy cream into a large bowl or stand mixer.  Whip on high until soft peaks form.
2. Slowly add powdered stevia and collagen.  Continue to whip the heavy cream until stiff peaks are formed.
3. Fold the peanut butter into the whipped cream using a spatula until it is fully incorporated.
4. In a separate small bowl add 2 teaspoons of gelatin and 2 tablespoons of warm water. Stir well until the gelatin is dissolved.  
5. Add the gelatin to the whipped cream and turn mixer onto lowest speed.  Whip until smooth.
6. Divide and portion mousse into small bowls.  Refrigerate for 1-2 hours until set and ready to serve.

Nutrition

• Serving Size: ½ cup
• Calories: 394
• Fat: 36g
• Carbohydrates: 9g (Net: 6g)
• Fiber: 3g
• Protein: 9g

If you’re a fan of the cinnamon-sugar flavor, then this snickerdoodle recipe is for you.

These cookies hit the spot, and they’re ready in just five minutes. They make the perfect go-to when you’re short on time but absolutely have to take care of those nagging sweet cravings.

And of course, they’re gluten-free, low-carb, and completely sugar-free.

These no-bake cookies are:

• Sweet
• Comforting
• Chewy
• Delicious

The main ingredients are:

• Perfect Keto Snickerdoodle Nut Butter
• Coconut flour
• Monk fruit sweetener

Optional additional ingredients:

• Unsweetened chocolate chips 
• Vanilla extract
• Peanut butter

How to Make No-Bake Snickerdoodle Cookies

These snickerdoodle cookies couldn’t be easier to make.

To begin, add all dry ingredients to a large bowl, mix until well combined, and then add wet ingredients. Stir in until your snickerdoodle cookie dough is formed — adding more milk as needed.

Divide and portion the cookie dough balls using your hand or a cookie scoop.

Add the balls to a baking sheet and then press to flatten. And that’s it!

How to Store No-Bake Snickerdoodle Cookies

Store your no-bake cookies at room temperature or in the fridge for up to a week in an ait-tight container or in the freezer for up to 2 months. If you use dairy milk, you might want to opt for the fridge or freezer.

Special Tools and Ingredients

Monkfruit Sweetener

Monkfruit is one of the best natural sugar alternatives on the market and it’s 100% keto-friendly. Popular monkfruit companies have a couple of different textures and flavors, but the classic granulated monkfruit works well with this recipe.

Coconut Flour

One of the cleanest ingredients for keto baking, coconut flour is also packed with fiber and nutrients. It also has the ability to absorb wet ingredients, so a little goes a long way.

Cookie Scoop

You can use a small or medium-sized spoon to shape your cookies, but a cookie scoop will make things easier.

Health Benefits of Snickerdoodle Cookies

Sweet and Satisfying with Only Two Net Carbs

When a craving for something sweet hits, all good intentions can go right out the window. Cookies, candy, brownies — cake, whatever you can get your hands on sounds like a good time.

These snickerdoodle cookies offer you the best of both worlds when it comes to satisfying cravings. You get to feel like you’re indulging in something sinful, when in reality, these cookies are made with absolutely no refined sugar (no sugar at all, actually), and contain only two net carbs.

Rich In Healthy Fats From Nuts

This recipe skips the all-purpose flour you would find in 90% of the cookie recipes out there, which alone accounts for some health benefits. However, it’s really more about what replaces the flour in this recipe than the absence of flour itself that makes these cookies so healthy.

With a combination of macadamia nuts, cashews, almonds, and coconut, these cookies are packed with a variety of healthy fats, including both mono and polyunsaturated fats.

What’s more, nuts are a great source of vitamins and minerals, especially fat-soluble vitamin E. This makes nuts (and these cookies) an excellent way to get this essential antioxidant vitamin into your diet[*][*].

Most people try not to eat raw cookie dough to avoid consuming raw eggs (no thank you e.coli).

The solution? Make eggless cookie dough.

This edible cookie dough recipe is gluten-free, low-carb, sugar-free, and delicious.

And when those sweets cravings come on hot, this recipe is ready in just five minutes.

This chocolate chip cookie dough is:

• Sweet
• Comforting
• Delicious
• Flavorful

The main ingredients are:

• Perfect Keto Macadamia Vanilla Nut Butter
• Perfect Keto Vanilla Collagen
• MCT Oil Powder

Optional additional ingredients:

• Monk fruit brown sugar
• Sugar-free mini chocolate chips
• Peanut butter

Health Benefits of Edible Cookie Dough

Rich In Healthy Fats

Unlike traditional cookie dough, this cookie dough replaces the refined carbs with an abundance of healthy fats. You’ve got omega-9 monounsaturated fat coming from macadamia nuts, medium-chain triglycerides (MCTs) coming from coconut and MCT oil powder, and omega-3s coming from the grass-fed butter[*][*].

These fats play crucial roles in your body, including increasing the health of your cell membranes, providing efficient sources of fuel, and supporting the health of your heart[*][*].

Won’t Mess With Your Blood Sugar

The only source of sweetness in this recipe is monk fruit sweetener and keto chocolate chips (typically made with erythritol or stevia). You’ll find no white sugar, high fructose corn syrup, all-purpose flour, or any type of toxic chemical sweeteners.

The result? A delicious cookie dough that won’t mess with your blood sugar levels. That means you can enjoy this sweet and flavorful snack without worrying about going overboard or messing with your hunger hormones.

And of course, it won’t kick you out of ketosis either.

How to Make Edible Cookie Dough

Are you ready to whip up some of the best edible cookie dough you’ve ever tasted?

All you need is your ingredients, a mixing bowl, and a baking sheet.

To begin, grab a large bowl and add in your coconut flour, one scoop of vanilla collagen or MCT oil powder, 1/2 teaspoon salt, and optional monk fruit sweetener.

Mix all dry ingredients well and then add in your wet ingredients:

Two tablespoons of nut butter, four to five tablespoons of grass-fed butter, one teaspoon vanilla extract, and finally mix in your chocolate chips (you can use semi-sweet chocolate chips or white chocolate).

Using a hand mixer if you have one, mix all ingredients together. If you don’t have a handheld mixer you can feel free to mix by hand as well.

Finally, place some parchment paper onto a baking sheet and using a tablespoon scoop out cookies and shape into little balls. Enjoy immediately or store in an airtight container in the refrigerator.

How to Make Edible Cookie Dough

Learn how to make edible cookie dough in just five minutes. This eggless cookie dough is gluten-free, keto-friendly, and packed with delicious flavor.

• Author: Ayla Sadler
• Total Time: 5 minutes
• Yield: 10 edible cookie dough cookies

Ingredients

• ½ cup coconut flour
• 2 tablespoons Perfect Keto Macadamia Vanilla Nut Butter, or Perfect Keto Chocolate Hazelnut Nut Butter 
• 1 scoop Perfect Keto Vanilla Collagen (or MCT Oil Powder) 
• ½ teaspoon sea salt
• 1 teaspoons monk fruit sweetener (optional*)
• 4–5 tablespoons unsalted butter (grass-fed), melted
• 1 teaspoon non-alcoholic vanilla flavoring or pure vanilla extract
• 60 Keto-friendly chocolate chips (1 ounce)

Instructions

1. Add all the ingredients to a medium-sized mixing bowl and mix with an electric mixer or by hand until well incorporated.
2. Use a tablespoon or spoon to scoop out the cookies. Eat right away, or store in an airtight container in the fridge or freezer.

Nutrition

• Serving Size: 1
• Calories: 101
• Fat: 9g
• Carbohydrates: 4g (Net: 1g)
• Fiber: 3g
• Protein: 1g

• Pantry Breakfast Recipes
• Pantry Lunch and Dinner Recipes
• Pantry Dessert and Snack Recipes
• Keto Pantry Staples To Stock Up On

Your pantry is probably getting a lot more love than it’s used to nowadays. With the stay at home orders, and most people avoiding grocery shopping, stocking up has become the new norm.

While most people have their pantries stocked with rice and beans and high-carb snacks like chips and crackers, a keto pantry is going to have a very different look.

Taking a gander into a well-stocked keto pantry, you’ll find essentials like nuts, seeds, canned fish, oils, nut butter, almond meal, herbs, spices, and protein powder.

So what do you do with all these pantry goodies? Well, there is plenty you can do. In fact, you could cook yourself up breakfast, lunch, and dinner, almost exclusively using pantry items as your ingredients.

Pantry Breakfast Recipes

You would be surprised by how many breakfast recipes call primarily for pantry items. You may have to grab an ingredient or two out of the refrigerator, but for the most part, these breakfast options come straight out of the cabinet.

1. Low-Carb N’Oatmeal

This low-carb n’oatmeal recipe makes an excellent replacement for the traditional pantry breakfast staple, oatmeal. Using exclusively pantry-friendly ingredients you can mix and match your topping and choice of nut butter for a variety of different flavors.

2. Keto Pancakes

In good times or bad, pancake breakfasts give you a reason to gather around the table and enjoy each other’s company. These keto pancakes are light, fluffy, and butter, and they’re ready in just 15 minutes

3. Vanilla Protein Waffles

You may not have enough eggs in your refrigerator to make scrambles and frittatas every morning. However, you can still get a hit of protein for breakfast with these vanilla protein waffles, which pack 17 grams of protein per serving. And the best part? They only call for one egg.

4. Chocolate Almond Smoothie Bowl

While most smoothie bowls are made with frozen fruit, this chocolate almond smoothie bowl is based around protein powder and pantry items like cacao powder, chia seeds, almond milk, and nut butter.

Sure, if you happen to have some berries you can throw them on there too.

5. Crunchy Coconut Cluster Keto Cereal

Cereal is one of the best breakfast comfort foods. You can make it a meal, grab some as an afternoon snack, or use it as a topping for chia seed pudding or smoothies.

This crunchy coconut cluster keto cereal is packed with fiber and protein and includes some pantry favorites like shredded coconut, pumpkin seeds, and MCT Oil Powder.

6. Superfood Pumpkin Waffles

These delicious and filling superfood pumpkin waffles are the perfect example of the hidden treasures that may be hiding in your pantry. With ingredients like pumpkin puree, microgreens powder, and full-fat coconut milk, they provide a boost of nutrition while satisfying your cravings for some warm and crispy waffles.

Pantry Lunch and Dinner Recipes

Okay, for these recipes you may have to journey into your refrigerator for some ingredients, but they’re still made with mostly pantry ingredients.

7. Salmon Patties

These salmon patties can be prepared with either fresh salmon or canned salmon. Obviously, for the pantry edition you can go with the canned variety. Just be sure to choose BPA-free cans and fish that’s wild-caught.

Spice them up with your favorite flavors, have fun with what’s already in your pantry.

8. Oven Baked Naan

Indian food is packed with delicious flavors, but naan bread has to be one of the most enticing options on the menu. It’s soft, chewy, and typically loaded with carbs. This oven-baked keto naan, however, has only eight grams of net carbs per serving.

Use it as a side to one of your favorite Indian dishes, or just slather some butter or ghee on there and make it a hearty snack.

9. Chili Lime Tuna Salad

Tuna salad is the ultimate pantry meal. Pull out all your favorite herbs and spices, mix it up, add nuts and seeds, or follow this recipe to the T. Either way, if you’re looking for a protein-packed meal option, tuna salad is your quick and easy solution.

10. Creamy Keto Crab Dip

What’s that can of crab meat doing that’s been sitting in your pantry for a year? It’s time to pull that out for a little treat yourself moment. Pair this creamy keto crab dip recipe with some chopped veggies or your favorite keto crackers.

11. Garlic Breadsticks

If you’ve got cheese in your refrigerator that’s looking for a purpose — these breadsticks are the answer. With only 5 grams of net carbs per serving, these cheesy, garlic breadsticks make a mouth-watering appetizer, side dish, or snack.

12. Brown Butter Buffalo Bites

While most of the ingredients in these buffalo bites appear to come from the refrigerator, with a couple of tweaks, this can actually become a pantry-friendly recipe. First, if you don’t have fresh garlic cloves on hand, go for garlic powder. Second, if you don’t have any grass-fed butter in your refrigerator, opt instead for ghee.

As for the cauliflower, fresh is always best for this recipe, but you could try it with frozen.

Pantry Dessert and Snack Recipes

If you want to satisfy your sweet tooth or are looking for some simple keto snacks, look no further than your trusty pantry.

13. 3-Ingredient Keto Mocha Chia Pudding

This 3-ingredient chia pudding recipe could not be more simple. In fact, you can think of it as a starting point to add any ingredients that are calling to you. Some fantastic add-ons include shredded coconut, hemp seeds, sunflower seeds, cacao powder, and crushed walnuts.

14. Blueberry Muffins with Collagen

Blueberry muffins are always a fan favorite, so why not add a little protein? While muffins are typically seen as a breakfast food, this recipe is so delectable it can second as a dessert. Pulling from some pantry staples like flax meal, almond flour,  Perfect Keto Vanilla Collagen, and monk fruit — these muffins are both nutritious and delicious.

15. Avocado Brownies

Looking for a good use for those avocados? If your avocados are ripe and you’re not quite sure what to do with them, it’s time to get the pantry involved.

This avocado brownie recipe turns traditional brownies on their head with healthy fats and a creamy mouthfeel.

16. Keto Nut Butter Cookies

This nut butter cookie recipe requires only four ingredients — three of which you’ll find right in your pantry. If you want to spice them up with a little cinnamon or nutmeg no ones going to stop you — but they truly are delicious as-is.

17. No-Bake Pumpkin Protein Bites

If you’re short on time, but your sweet tooth needs some attention, these no-bake protein bites are the perfect solution. Ready in just ten minutes, this is another pantry-exclusive recipe that’s no-fuss and all flavor.

18. Keto Buckeyes: Chocolate Nut Candies

If you’re short on time, but your sweet tooth needs some attention, these no-bake protein bites are the perfect solution. Ready in just ten minutes, this is another pantry-exclusive recipe that’s no-fuss and all flavor.

Nuts and chocolate are the ultimate flavor combo, and these buckeye candies nail it with cocoa powder, nuts, almond butter, and of course … chocolate.

Keto Pantry Staples To Stock Up On

The best part about pantry staples is the fact that you can stock up without having to worry about your food expiring.  Most pantry staples are good for months, if not years.

And you can get many of them delivered to your door from Amazon. This means you get to buy in bulk, save a buck, and never have to worry about running out of food. Some essential keto pantry items to make sure you have on hand include:

Baking Supplies

Almond Flour

Coconut flour

Baking powder

Baking soda

Cocoa powder

Stevia, monk fruit sweetener, swerve,or erythritol

Unsweetened chocolate chips

Fats and Oils

Coconut oil

Avocado oil

Sesame oil Ghee

Olive oil

Coconut butter

Herbs and Spices

Salt

Pepper

Oregano

Basil

Paprika

Cinnamon

Nutmeg

Parsley

Chili

Sauces and Condiments

Coconut aminos

Hot sauce

Coconut cream

Coconut milk

Almond milk

Bone broth or chicken stock

Mayonnaise

Nuts and Seeds

Flax seeds

Chia seeds

Shredded coconut

Macadamia nuts, almonds, hazelnuts, pecans, cashews etc.

Sunflower seeds, pumpkin seeds,

Nut butter

Keto Essentials

Perfect Keto Whey Protein

Perfect Keto MCT Oil Powder

Perfect Keto Collagen Powder

Perfect Keto Exogenous Ketones

Canned Goods

Tuna

Salmon

Sardines

Olives

Mackerel

The Takeaway

Don’t let those pantry items go to waste. It’s all too easy to stock up the kitchen and then get intimidated when it comes time to cook.

While your pantry items will hold the longest shelf life, their value doesn’t lie in taking up space, use them to enhance your meals and increase the variety in your day to day meal planning.

Let’s be honest: healthy blueberry muffin recipes tend to be dry and tasteless. In fact, healthy recipes for any baked goods aren’t easy to come by. But finding easy, portable options for your keto diet is so important if you want to stay in ketosis for the long-haul.

These keto blueberry muffins are based on classic blueberry muffin recipes, sans the whole wheat flour, all-purpose flour, oatmeal, and sugar that most supposedly “healthy” muffins contain. 

That means these muffins aren’t just gluten-free, paleo-friendly, refined sugar-free, and dairy-free — they’re also keto. So, they aren’t just good for you because we use super clean ingredients, they also won’t kick you out of ketosis.

Using only simple, low-carb ingredients, this keto recipe skips the flour and processed sugar and keeps it clean with almond flour, eggs, monk fruit, and collagen. 

This low-carb muffin recipe is: 

• Soft 
• Comforting
• Sweet
• delicious  

The main ingredients are: 

• Perfect Keto Vanilla Collagen
• Blueberries
• Almond flour 

Optional additional ingredients

• Stevia
• Raspberries
• Unsweetened chocolate chips 
• Perfect Keto Nut Butter (to drizzle on top)

Healthy Blueberry Muffin Tips

• Allow your muffins to cool completely before storing them. 
• For the best storage, keep them in an air-tight container or ziplock bag at room temperature for 1-3 days. 
• You can also refrigerate for up to 5 days or freeze for up to one month and defrost as needed.
• When defrosting, pop them into the toaster oven for 1-3 minutes. Apply melted butter or Perfect Keto Nut Butter for even more taste.
• Perfect for a quick breakfast or part of a decadent brunch.
• Use either fresh blueberries or frozen
• Your milk of choice can include unsweetened almond milk, coconut milk, or if you can tolerate dairy, full-fat milk. Just make sure to check the label for carbs.
• For a little extra zest, try adding a tablespoon of lemon juice to the muffin mix. 
• To make this recipe vegan, skip the collagen and use chia seeds and water to replace the eggs. 
• Any natural sweetener will work, as long as it’s sugar-free. You can use monk fruit, stevia, swerve, or erythritol.

Check out these other keto-friendly muffins (and muffin tops) for even more breakfast goodness:

• Lemon Poppyseed Crunch Muffins
• High-Protein Double Chocolate Muffins
• Cream Cheese Pumpkin Muffins
• Chocolate Chip Muffins

How to Make Keto-Friendly Blueberry Muffins

If your breakfast meal plan is looking bland, it may be time to incorporate a new twist on your low-carb morning routine. These muffins are ready in just 20 minutes, so preheat your oven to 350 degrees and let’s get started. 

Begin by lining a muffin pan with non-stick spray or muffin cups.

Next, add all dry ingredients to a mixing bowl (collagen protein powder, almond flour, flax meal, monk fruit, baking soda, and salt). Whisk the ingredients together until they’re well combined.

Add your eggs one at a time to the dry mixture, and then add the milk and coconut oil. Mix the wet ingredients into the muffin batter until it’s smooth.

Next, divide and portion your batter into the muffin tin evenly and bake for 15 to 18 minutes. 

Once they’re done, remove the muffins from the oven and let them cool to room temperature.

Health Benefits of These Keto Muffins

Rich In Antioxidants 

Antioxidants are crucial compounds that help your body fight off oxidative stress caused by free radicals. While oxidation is a natural process, for many people, oxidative stress can get out of hand, resulting in imbalances in your body, or even illness.

These blueberry muffins come packed with one of the most well-known antioxidants foods — blueberries. But in addition to the berries, monk fruit (your sugar replacement), eggs, and almond flour all contain antioxidant compounds as well[*][*][*][*].

Packed With A Variety of Healthy Fats

The old saying “variety is the spice of life,” has never been more true than when you’re following a keto diet. Getting into a food rut isn’t just boring, but it also means that your body is potentially missing out on the variety of nutrients it needs to function optimally.

In these little keto blueberry muffins, you’re getting a range of healthy fats, including omega-3s from the flax seeds, omega-9s from the almonds, and saturated fat from the coconut oil[*][*][*].

Each of these different types of fat plays essential roles in your body, so getting not just one — but all of them — is crucial.