Is Keto for Weight Loss or Health

Is Keto for Weight Loss or Health

So is Keto for weight loss or health? That’s a discussion that my brother and I had over the holiday dinner. I found out he was following Keto and I was really surprised. We shared recipes and how we felt about Keto. We were both surprised by the way it had changed our lives.

But when we really got to talking about it it wasn’t the weight loss we focused on. It was the way we felt.

My brother is 6.5 years younger than me and about a foot taller than me. If I haven’t mentioned this before I am the oldest of 8 kids. Yes, 8. We all are not from the same parents some have the same mom or the same dad but I have 7 siblings.

From the Mouths of Babes

As we started discussing the Keto diet we talked about food and how we have lost weight but then it got down to the real reason for it when my baby brother, who is 20 years younger than me, got involved in it when he asked us why we didn’t just exercise and eat low-fat foods. And we both said at the same time that it doesn’t work for us that our problem was inflammation. (Link to article about inflammation)

That is when the real discussion began. We both began explaining to him how much better we felt. That we didn’t have joint pain, muscle aches or any of the other problems we had before. My brother explained to my little brother that he could actually climb a flight of stairs now without being out of breath when he got to the top. And I told him I no longer woke up to severe joint pain.

My brother that is on the Keto diet wasn’t really that overweight he had the beer belly but he was actually pretty trim other than that. He is 40 years old and really quite active. He is a heavy machinery operator and that is a very physical job.

So What Did We Have in Common

We both had inflammation that was causing health issues caused by inflammation. And the Keto lifestyle helped us get past it. So neither of us were really doing it for the weight loss, we were doing it because of the health benefits. And after talking to him a little longer he told me he started doing it for weight loss in the beginning because his doctor recommended it so that he wouldn’t become a type 2 diabetic. He was told that he was borderline diabetic. That he needed to take some weight off.

So he did initially start doing Keto to lose weight. Like most of us that are doing it, but he is making this his lifestyle. He likes the way he feels that he doesn’t have the digestive issues he had before or the pain that was keeping him from living his active lifestyle. He loves taking his motorcycle out and loves riding with his club members and he also loves playing with his children, hiking, and camping. And now he can do all that without feeling miserable and tired.

Keto for Weight loss or Health

As we continued to talk we talked about how people can’t be sold on the health reasons for Keto. That when you tell them that they will feel better they go oh okay. But when you show them how much weight you can lose in a short time they jump on board with it. They want those fast results.

He told me he has told other people about how it has changed his life. That he feels like a new man and they tell him well you haven’t lost that much weight how has it changed your life. He goes into how his energy level has improved and how he can sleep through the night. He no longer is in a brain fog. They just don’t understand that and many people don’t until they experience it for themselves.

Speed Keto

And it is totally amazing the results you will see with keto if you are doing it correctly. So many people have won on Keto. Their life has been changed because of it. I’ve been a member of the Speed Ketosis Community for over 6 months now and some of the women and men there have totally transformed themselves. Losing over 200 pounds. And that is amazing but what is even more amazing is the way they talk about how much better they feel.

They talk about no longer having to take medications for all that ailed them before they started their Speed Keto journey. They talk about how they can do things that they were never able to do before. Like run marathons, go out and do a full day with their young children. I am inspired daily by the Speed Keto group.

If you go to many of the other Keto groups you will find the same things. Success story after success story. And yes a lot of them showing theirs before and after pictures. But that is not all they talk about their victories of their health success. Like getting pregnant after years of trying or not having to take blood pressure medications any longer, or no longer being dependant on diabetic medications. So Keto is not just for weight loss it is also for your health in my own opinion.

Another Question my Baby Brother Had

Don’t you get tired of eating the same things day in and day out? I don’t know why everyone thinks that. Do they really think Keto is just eating eggs, bacon and butter? It isn’t the internet is a wealth of information. And a lot of recipes. We don’t just eat those three staples, in fact, most of the time I don’t eat those. I eat such a variety of food that I never get bored with my food. I eat chicken, steak, seafood, and vegetables. My fats come from butter, heavy whipping cream in moderation, ghee, an avocado that I mix with things because I hate avocados. Yes, I am that girl. I even eat sweet foods. Have you ever been on Pinterest you can find so many desserts on there? My favorite is the ice cream and fat bomb recipes.

And then the other question is — how can you afford it it is so expensive? Well, now it can be. But how much more expensive it is than going to a fast-food restaurant every day or eating how you used too. You are not buying diet food. You are buying regular food. Meat and vegetables. And if you are doing the intermittent fasting with Keto heck you just saved 2 meals a day right there two to three times a week.

What I Do

I do intermittent fasting 5 out of seven days. And while doing Speed Keto I can do a three day fast. Which saves me some money right there. Yes, I still have to feed my family. But I don’t buy separate foods for myself as I used to on other diets I tried. Like Medifast, that cost me a fortune and it actually didn’t help me lose weight and it made my inflammation worse. And the food tasted horrible. I even did a program where it was six small meals a day and that was expensive and really boring I felt like I was always cooking or preparing food.

When I buy foods I buy the foods I like and that my family likes and I add a side for them. But lately I have been doing cauliflower mashed faux potatoes for the and the cauliflower rice and they actually love it. So win-win for my family and myself.

Keto is not hard and you don’t have to eat boring food. It actually tastes amazing. You get the flavor of real foods and fats. There are such variety and flavor. Remember the only things you are cutting out are the high carb content that the body doesn’t really need. It is not hard and once you find things that you love it really becomes very easy. But it becomes easier when you see and feel the results of it.

Why do you do Keto

So I am asking why do you do Keto. Is it for your health or is it just so that you can get into that little sexy dress? Email me and let me know. Or leave a comment below. I’d really like to know. I know I have weight loss goals still, I haven’t reached it yet. I haven’t even reached my health goals as of today and I am constantly learning about the wonders of Keto.

The more I learn about Keto and how it can help you the more excited I become. My daughter is even jumping on board with it. She has severe PCOS and is always in pain because of it and as she has seen by watching me and how it has helped me with my endometriosis, (I was never diagnosed with PCOS, but I know that it is hereditary.) She is excited to start so that she is not suffering anymore and can live her life to the fullest.

I’m starting my third round of Speed Keto and I am excited about it. I will be doing it with my daughter. I can’t wait to see how much better she feels and I can’t wait to see my results.

Why am I doing Speed Keto When I Can Find Everything I Need Online

Well, that is easy. It is laid out for your plan. You don’t have to think about it. I do enough thinking in my everyday life. And I hate thinking about what to cook. I actually hate cooking and that is why this site doesn’t have a lot of recipes on it and it also doesn’t have any cooking videos. I HATE COOKING! There I’ve said it. I work full-time and have a son with Autism that I home school. I have this little blog and another one that I run. I’m busy. I love doing research but I don’t like cooking.

So Speed Keto helps me. It has a shopping list, recipes and a daily meal plan. It tells me exactly what to do so that I don’t have to think about it ever. I just get my shopping list and go purchase what is on it. Prepare the meals as instructed and eat. Easy peasy. And guess what the results are amazing.

I know I go on and on about Speed Keto but really, what diet program can you do that you pay a one time $39 dollar fee that gives you an easy to follow meal-plan that tastes good and is good for you. With a support system in place if you have questions that doesn’t charge you monthly or that you don’t have to do research on the internet constantly or track your macros. And now they have an online store that you can get cookbooks, smoothy mixes, electrolytes, and more. The store opens on December 2 and will have everything that you need. Save this link to get you started.

My Reasons for this Blog & Speed Keto

So why Speed Keto? I don’t have to find recipes, I don’t have to think about it. It’s all action plus it is really simple. I need simplicity in my life, I make things hard enough by adding things daily to my to-do list. I am building a business with my other blog which I am loving. I’m researching weekly the benefits of Keto and educating people on it which I really love. I am sharing my experience with it and before long I will be a Keto and Intermittent fasting health coach that I show much I love Keto. I love how it makes me feel how alive I feel and I love sharing that information with you. I’m hoping I can inspire you to become the best you that you can be.

Whether it be just doing Keto or following Speed Keto, doing it for weight loss or for health reasons, I am here to help you. If you have questions or want to more about something ask me. Email me, comment below I am here for you on this Keto Journey you are following. I am by no means an expert yet but I can guarantee that I will research your question for you and answer your question. I’ve been learning more every day and I plan on being an expert. Until next time Keto on.

I am an affiliate for Speed Keto and I may earn a small commission on anything you may buy but I only promote what I use and truly believe in.

Keto Diet vs Keto Lifestyle

Keto diet vs keto lifestyle what does that even mean? Well, I know I’ve talked about it previously. I follow the keto lifestyle. What I mean by that is I don’t see it as a diet I see it as my way of life. I am not just doing keto to lose weight but I am doing it to feel better and be healthier.

My body thanks me when I follow Keto. I feel better and I am able to live a better life because I’ve changed my eating habits. That doesn’t mean that I don’t miss certain things. But I’ve changed my lifestyle many ways over the course of my life. I went from a single lifestyle to the married lifestyle. I was a smoker now I am a non-smoker. I used to eat junk now I don’t. It is all about perspective.

I am not dieting I am changing my habits. Did you know it takes about thirty days to stop a habit and thirty days to form one? It’s about consistency. And if you don’t plan on keeping up the habit it doesn’t usually stick. That is why I don’t think of Keto as a diet. I see it as a lifestyle and my new way of life.

Habit Keto Lifestyle

I will tell you as soon as I changed the way of thinking is when I started seeing results. Diet is a word none of us like to hear. It is the dreaded four-letter word. That word actually messes with a lot of people’s heads. So I stopped using it.

So, the Keto Lifestyle is a way of life. Not a diet. Enjoy your new way of eating. Look up recipes. Eat delicious foods. And feel good about yourself. Don’t feel like your limiting yourself or denying yourself. That is certain failure.

Once you start thinking of it as your new healthier way of eating the better you will do with it. It is all a mindset.

I know from being a teen or even now that if someone tells me I can’t have something or I can’t do something — what is the first thing I want. Yep, you got it — exactly what I was told no about.

I was one of those kids. And my parents learned that quickly. My dad even told me one time when I was just starting high school that I wouldn’t graduate from there. Guess what I did. I proved him wrong. I did struggle the first two years being the rebel I was. But I ended up graduating early and also had a year’s worth of my college credits.

Diet Keto Diet

You may not be exactly like me. But all my psychology classes told me one thing if you think that you are denying yourself something that you want — you crave it even more. So that is why I am stressing that you need to change that mindset. You need to change your eating habits and your lifestyle not go on another diet.

I am making this one short but if you want more information about what Keto is — take a look into my mind a little further. And I highly recommend getting a fast start on your Keto journey to set you up with a habit-forming program Speed Keto. It will set you up for success and with the right habit from the beginning. You will see results quickly and learn about intermittent fasting. It comes with a dedicated community

The Holidays are Upon Us – Let’s Do it Keto Style

The Holidays are Upon Us – Let’s Do it Keto Style

The holidays are upon us but don’t panic you can still do it Keto Style. Really, you can. I know everyone on every social media platform is talking about their holiday meals, desserts, and drinks. And you are probably thinking how can I stick to Keto with all the temptation out there. But you can… You’ve got this girl.

Today, I am going to be talking about Keto dishes that will make the holidays delicious.

Holiday Recipes for you!

Keto Brined Roasted Herb Turkey

Delicious Brined Turkey Keto Style
Prep Time12 d
Cook Time2 hrs 30 mins
Course: Main Course
Cuisine: American
Servings: 5


  • 5 gallon bucket
  • Roasting Pan


  • 14 lb Turkey
  • 1 1/4 C Stevia/Erythritol mixture sugar
  • 1 1/4 C Kosher Salt
  • 3 stalks Celery chopped
  • 1 each Onion Coarsely chopped
  • 2 sprigs Fresh Thyme
  • 2 sprigs Fresh Sage
  • 2 sprigs Fresh Flat Leaf Parsley
  • 4 Tbsp Ghee Melted
  • 1 tsp Dried Thyme
  • 2 tsp Paprika
  • 2 1/2 Cup Water
  • 1 Gallon Water


  • Heat 1 quart of water until warm
  • Add Salt and Stevia mix and stir until completely dissolved
  • Add remaining water and stir again
  • Put water into 5 gallon bucket or tub, submerge turkey and weigh down with something. I like using full gallon jug – clean of course
  • Cover and place in refrigerator overnight (8-12 hours) the longer the better.
  • Rinse turkey thoroughly with cold water and pat dry
  • Place half the celery & onion along with the fresh parsley, thyme, sage into the cavity of the turkey. Put the remaining in the bottom of the roasting pan
  • Place Turkey in the pan breast side up on the roasting rack.
  • Brush the turkey with half the melted ghee, sprinkle with salt, pepper, paprika, and the dried thyme
  • Pour 2 1/2 cup of water into the pan and place it on the lower rack of the oven. Baste every 20 minutes with the remaining ghee and juices from the bottom of the pan turning the pan 1/4 turn each time you baste and cook until internal temp is 165 F for about 2.5 hours.
  • Let Rest for 20 minutes. And use the juices for gravy. YUM

Keto Turkey Gravy

It's Not Thanksgiving without Gravy
Prep Time5 mins
Cook Time17 mins
Course: Side Dish
Cuisine: American
Keyword: Keto Gravy, Thanksgiving Gravy
Servings: 6


  • 4 Tbsp Butter
  • 1 Cup Turkey Drippings
  • 2 Cup Broth
  • 2 tsp Worcestershire sauce
  • 1 tsp garlic powder
  • Kosher salt
  • Freshly Ground Black Pepper
  • ½ tsp xanthan gum


  • In a medium skillet over medium heat, melt butter. Slowly add pan drippings and broth, whisking until smooth. Bring to a boil, then add Worcestershire and garlic powder and season with salt and pepper. Reduce heat and let simmer 10 minutes. 
  • Add xanthan gum and whisk to combine. Let simmer another 5 to 10 minutes until starting to thicken. Gravy will thicken more as it cools.
  • If gravy is too thick, thin with more broth as necessary. Serve warm.

Keto Pumpkin Cheesecake

Don't Let Keto keep you from enjoying the Holiday meals with the family. 5 Carbs
Prep Time30 mins
Cook Time30 mins
Resting time:2 hrs
Course: Dessert
Cuisine: American
Keyword: Pumpkin Cheese Cake, Thanksgiving Keto Dessert
Servings: 8
Calories: 172kcal
Author: Jessica


  • Springform pan
  • Aluminum foil
  • Hand Blender


  • 32 oz Ricotta Cheese Full Fat
  • 1 C Pumpkin Puree
  • 2/3 C Swerve
  • 3 Tbsp Superfine Almond Flour
  • 1 Tbsp Coconut Flour
  • 1 ½ tsp Pumpkin Pie Spice
  • 6 Lg Eggs

Whip Cream

  • 1 C Heavy Whipping Cream
  • 2 Tbsp Swerve
  • ½ tsp Vanilla Extract


  • Preheat oven to 300 degrees.
  • Grease the sides and bottom of an 8-inch springform pan with butter. Cover bottom with foil halfway up the pan making sure no water (adding to the pan when baking) or any part is open or exposed. Set aside.
  • In a bowl whisk together flours, pumpkin pie spice, salt and set aside.
  • In a large bowl blend ricotta and pumpkin puree until well combined. Add sugar.
  • Add eggs whisking in one at a time.
  • Mix in the remaining prepared dry ingredients, and then fold in the vanilla.
  • ace pan in the middle of a baking pan with a 1 inch lip. Add warm water to the pan util the water reaches about ½ inch up the springform pan. Bake for about 1 hour and 15 minutes or until the center is firm (not jiggly). Remove from the oven and cool for 30 minutes. Refrigerate.
  • Serve with WHIPPED CREAM: In a deep bowl mix cream, sugar and vanilla with a hand blender for 2 minutes or until desired consistency.

Now just add some mashed cauliflower, a green bean casserole, stuffing and some Keto rolls and you are set for a delicious Thanksgiving. Let it not be said that we can’t eat well. Keto is actually delicious and you can make entire meals that the whole family can enjoy. Even for the holidays.

I can tell you that that cheesecake is amazing I tried it before posting this. And OMG it was delicious. I love pumpkin pie but this blew it out of the water.

Now share this with your friends or keep it a secret and feed them a Keto meal and surprise the hell out of them.

Check it out:

Speed Keto has a great Thanksgiving recipe book on their facebook group that you can get free when you purchase the speed keto program. Some of the freebies they give are worth the program cost itself. And follow my journey on Speed Keto. I try to keep you up to date with my journey here.

How You Can Do Keto When Your Family Doesn’t

How You Can Do Keto When Your Family Doesn’t

I know I said I was doing a post on Asthma and Inflammation for the Inflammation Series but decided to do one on doing Keto when your family doesn’t. I’m researching more on the Asthma and Inflammation to get as much helpful information I can.

Keto and Your Family

I know my family doesn’t want to do Keto with me. But, guess what they are. Just not as strict. Nice right?!

So this is exactly how I do it.

1. Planning Meals

I find recipes that are Keto Approved of the foods they like whether it be things such as tacos, burgers, spaghetti, and one of their favorites is my Chicken Adobo. Recipe is below

Jump to Recipe

Burgers are easy because you can eat without the bun and the same with Tacos. The Spaghetti is a little more difficult because you need to do separate noodles and make sure that you use low carb sauce. I have found an amazing one. That I absolutely love and my family doesn’t even know it is Keto. Yay me. They still get their noodles. I just use the Zoodles.

2. Check Labels

This is an important one since even though they don’t want to eat Keto their health is still of importance to you. I stay away from buying processed anything. I don’t like the prepackaged foods. Just looking at them makes me hurt. All those chemicals in them are nuts and you don’t want to feed that to your family.

So a tip I was told was to stick to the outside radius of the store. That is where all your whole foods are. But if your store is anything like mine you need to skip the bakery and the hot deli items. Haha.

Also, if you are checking the labels you can find things you can eat and that they will like. It makes it easier all around. One thing that I do use that I probably shouldn’t is on occasion I like a soft taco in a tortilla. I found that Mission makes a good low carb one and my family can’t even tell.

I also found a recipe that I love for making soft tacos tortillas when I have time. Because the only thing not on keto is the wheat flour. Here is a link to the recipe.

3. Make the food you can eat

Now, this is funny in my house. I make foods and desserts that I can eat on Keto and buy drinks that I am allowed to drink. Guess what my family likes them better than the store-bought versions every time.

Really, they like my food better than a lot of the classics. Like homemade ice cream and fat bombs my, OMG, my kids love those. I actually have to hide them so I have some. I’ve even made cloud bread cheese danishes that they love.

Their favorite, however, is my blue cream slushy. Especially my boys.

Quick easy delicious Keto drink for you or the kids.  Tips and tricks of the Keto Lifestyle and Diet

A really simple recipe to:

  1. Fill blender halfway with Ice
  2. Pour cold filtered water over ice so that it covers ice
  3. Put in a couple of squirts of the Berry Blast Mio (to taste you can add more if needed after blending)
  4. Add 2-4 T of Heavy Whipping cream
  5. Blend.

Now you can even whip up some whipped cream and top it on it. Great evening dessert.

5. Time

Now, I know you may not get this one but time really comes into play. Husbands and kids take time to realize that you are not so much eating on a diet but that you are eating healthier. And that the food does not taste like diet food but is actually really good.

That actually was the biggest factor in my house. They worried they wouldn’t get their sandwiches, burgers and tacos, but they have come to love the burger wraps and the taco wraps. They taste better and you don’t get that stale processed taste of a burger.

So time and creative working in of foods that you all like with the Keto tweaks and you can get your family all on board with eating Keto and they won’t even know. Heck, I even got my husband to start cooking me breakfast in the mornings on the weekend and he cooks totally Keto and he doesn’t even miss the bread. Either do the kids.

If you like this Post You Might like these:

I am going to post my chicken Adobe recipe below I hope you all enjoy it.

Chicken Adobe Recipe

Chicken Adobo

Delicious Filipino Style Chicken Adobo
Prep Time30 mins
Cook Time1 hr 15 mins
Course: Dinner
Cuisine: Filipino
Keyword: Adobe Chicken, Asian, Chicken, Easy, Filipino
Servings: 5 servings
Calories: 588kcal
Author: Jennie Schroder


  • Large Pot


  • 5 each Chicken Legs
  • 5 each Chicken Breast halves
  • 2 Cup Rice Wine Vinegar
  • 1 whole Onion Diced
  • 3 cloves Garlic Minced
  • 2 T Ginger Fresh
  • ½ Cup Tamari Low Sodium
  • 4 Cup Water You Can add More if Needed
  • 4 T Olive Oil extra Virgin
  • Salt & Pepper to taste


  • Add 1/2 the Olive Oil to Pot and get hot
  • Add chicken and sear and brown
  • Remove from Pot
  • Add remaining Oil to Pan and saute ginger, onion and garlic until onions are translucent
  • Add, water, tamari and vinegar
  • Then put the chicken back in and bring up to a boil then reduce heat to medium-low
  • Cook for one hour
  • Remove chicken from the pot into a large serving bowl and turn the temp up to Medium-High and reduce the sauce to about half of its original and then pour over chicken
  • Serve with Cauliflower Rice and Enjoy

You may also like to try these recipes:

Keto Breakfast Casserole

Keto Breakfast Casserole

Keto Breakfast Casserole is a quick fix and great for on the go families. You can have it ready to go and cook in the morning for your busy family.

by: Green Healthy Cooking
Serves 4
1 small zucchini
4.5 oz smoked salmon(120g) my favorite is Sockeye salmon
1 bunch asparagus
6 large eggs
1 cup whipping cream 35% fat
sea salt
1 pinch nutmeg
5 oz grated cheese (150g) Swiss, cheddar, Gruyere anything that melts easily
parsley (optional)
Preheat oven to 350F (180C).
Use a mandolin to cut thin slices of zucchini or use a knife to cut thin rounds and layout at the bottom of an oven proof casserole or baking dish.
Top with smoked salmon and asparagus.
Crack 6 eggs into a bowl, add cream and spices and whisk until very well combined.
Pour eggs into an oven-proof dish, top with grated cheese and bake for 20-25 minutes or until eggs are all set.
Sprinkle with chopped fresh parsley and serve.
NutritionCalories: 521cal | Carbohydrates: 8g | Protein: 28g | Fat: 42g | Saturated Fat: 23g | Cholesterol: 405mg | Sodium: 603mg | Fiber: 2g | Sugar: 3g 

Check out some of our other recipes click here… Keeping you on the Keto Train.

Hope you Enjoy your Keto Breakfast Casserole – Share and Comment

Casseroles are easy to make and delicious to eat. You can prepare them the night before and you can save them in the fridge for easy meals throughout the week. That is if they don’t get eaten right away by your family that will love it.

I hope you enjoy the Keto Breakfast Casserole and come back for some more great recipes and tips for your Keto lifestyle. If you have suggestions for any other recipes hit us up in the comments. If you try this recipe please send in a picture and tell us how you like it.

Keto Summer Salad

Keto Summer Salad

July 4th is right on the horizon and what is better than a Keto Summer Salads. I know many people do BBQ’s and such so I thought I would share my favorite Keto Summer Salads and remember I have some good summer drinks either here.

Makes enough for everyone. You can even do little jars and layer them. I like using a big bowl or even a 12 x 9 cake pan works. This 7-Layer Salad is a go for all you Ketoers and Low Carbers out there. Enjoy.

Keto Diet, Keto Meal Plan, Keto Salads, Keto Summer Salads.  Best Done for you Keto Meal Plan, Helps with Plateaus, Stalls for beginners

Seven Layer Salad


  • 1 ½ head of iceberg lettuce/or romaine
  • 4 eggs, boiled
  • 2 packages of bacon cooked and cut into bite-size pieces
  • 4 stalks of green onions, chopped
  • 2 pints of cherry tomatoes
  • 1 cup of chopped carrots
  • 1 red onion finely chopped
  • 3 cups shredded cheddar cheese
  • 2 large cucumbers chopped
  • 1 cup mayonnaise
  • 1 cup full-fat sour cream
  • 3 tablespoon apple cider vinegar
  • 2 tablespoon sugar substitute (optional)


  1. Get a large bowl. You can also make individual ones in mason jars, these keep well in the fridge up to a week as long as you don’t mix the salad till it’s time to eat. 
  2. Chop the iceberg lettuce, I actually use romaine hearts for mine, and put in the bowl as the first layer on the bottom of your dish.
  3. Chop the hard-boiled eggs and season with salt and pepper
  4. Add the cucumber layer. 
  5. Add the layer of chopped green onions. 
  6. Add the red onion layer. 
  7. Add the bacon pieces layer. 
  8. Add the cherry tomatoes.
  9. Add the shredded Cheddar to cover the top.
  10. In a separate bowl, stir together the mayonnaise, sour cream, sugar substitute, and apple cider vinegar. 
  11. Pour the mayonnaise/sour cream mixture as the final layer.
  12. Refrigerate the salad until ready to serve. Up to 36 hours.
  13. Once ready to serve simply toss the salad so that layers get covered in the dressing. If you use the cake pan you don’t have to do this. Just scoop layers out.

Amount Per Serving:CALORIES: 418 TOTAL FAT: 31.9g SATURATED FAT: 12.2g Cholesterol: 109mg SODIUM: 150mg Carbohydrates: 8.8g FIBER: 1g SUGAR: 3.4g Protein: 23.4g

Keto Summer Salads

Another Great Keto Summer Salad



  • 4 cups chopped cooked chicken or leftover rotisserie chicken, cut in 1 inch cubes (or cook 4 boneless, skinless chicken breasts if you don’t have leftover chicken.)
  • 1 cup sliced Greek Peperoncini
  • 1/2 cup Kalamata olives, cut in half
  • 1/2 cup diagonally sliced green onion
  • 4 oz. Feta Cheese, cut into 1/2 inch cubes
  • fresh-ground black pepper to taste


  • 1/3 cup mayo
  • 2 T fresh-squeezed lemon juice (I used my fresh-frozen lemon juice)
  • 1 tsp. Greek Seasoning (or slightly more)


Keto Summer Salad
  1. Cut the stems off the Greek Peperoncini and let them drain well in a colander. (I use kitchen shears to cut off the stems, which makes it easy and not messy!)
  2. If you don’t have leftover cooked chicken, cook 4 chicken breasts for about 15 minutes in barely-simmering water with a little chicken flavor base, then let chicken cool and shred apart.
  3. If you have the pre-cooked chicken from Costco that I used or a rotisserie chicken, just cut into pieces about 1-inch square.
  4. Whisk together mayo, lemon juice, and a little Greek Seasoning to make the dressing, then taste to see if you want a little more Greek Seasoning.
  5. When the Peperoncini have drained well, use your finger to pull out the seeds inside each one, then cut into strips with the kitchen shears.
  6. Cut the Feta cheese into cubes, cut Kalamata olives in half, and slice green onions on the diagonal.
  7. Put chunks of chicken into a salad bowl and toss with the desired amount of dressing (you might want a little less dressing if you prefer your salad on the drier side.)
  8. Then mix in the sliced Peperoncini, Kalamata olives, and sliced green onion.
  9. Add the Feta cheese and gently stir to combine.
  10. Season salad to taste with a little fresh-ground black pepper.
  11. This will keep in the fridge for several days and is delicious for a no-heat lunch to take to work!

This recipe was found on and I fell in love with it so I thought I would share it here. I hope you enjoy it.

If you like salads you should really go and check out our new cookbook with over 60 different salad recipes all low carb and salad dressing to keep you in your macros. Take a look by clicking here.

Keto Summer Salad - Kettle Fire - Bone Broth - Flavor - Intermittent Fasting
Kettle & Fire
Use Code: gunsbuns10

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