1 Cup Almond Flour

2 Eggs

2 Tsp Baking Powder

1/2 Tsp Salt

2 Tbsp Butter- Melted

1/3 Cup Sour Cream


  1. Preheat oven to 400 degrees F.
  2. Spray muffin tin with coconut oil spray.
  3. Add all ingredients into a bowl and mix well.
  4. Distribute evenly into tin.
  5. Bake for 12-15 minutes. Allow to cool.

Nutritional Information: 6 Servings

Amount Per Serving: 204 Calories. 17 Fat. 6g Protein. 3g Net Carbs.

Mushroom and Spinach Cauliflower Rice


12 oz Cauliflower Rice

8 oz Mushrooms

1 Cup Spinach

1/4 Cup Onion

3 Garlic Cloves

2 Tbsp Soy Sauce

1 Tbsp Olive Oil


1. Cook cauliflower according to the instructions on bag, drain, and set aside.

2. Heat olive oil in skillet and add onions, garlic, and mushrooms.

3. Once sautéed, add in cauliflower and soy sauce.

4. Top with spinach and mix until wilted.

Nutritional Information: 4 Servings

Amount Per Serving: 79 Calories. 3g Fat. 4g Protein. 5g Net Carbs.

Cauliflower “Potato” Salad


1 Large Head of Cauliflower

1/4 Cup Mayo (I used Primal Kitchen Avocado Mayo)

1/4 Cup Sour Cream

4 Hard Boiled Eggs- Chopped

1/4 Cup Relish

2 Tbsp Onion- Chopped

1 Tbsp Mustard

1 Tsp Paprika

1 Tsp Dill


1. In a large pot, bring water to a boil. Place cauliflower head down and boil for 5-10 minutes or until soft. Remove from heat and allow to cool.

2. In a large bowl add remaining ingredients and mix.

3. Once cauliflower is cooled, chop it up, and add to the mayo/sour cream mixture.

Nutritional Information: 10 Servings.

Amount Per Serving: 104 Calories. 8g Fat. 4g Protein. 2g Net Carbs.

Roasted Radishes


1 lb Radishes (halved)

1/2 Tbsp Italian Seasoning

1/2 Tbsp Garlic Powder

1 Tbsp Olive Oil


Add all ingredients to air fryer and cook at 320 degrees F for 25-30 mins.

Nutritional Information: 4 Servings

Amount Per Serving: 48 Calories. 3g Fat. 1g Protein. 2g Net Carbs.

Cauliflower Mac N Cheese


1 Head of Cauliflower (Cut into small florets)

1/2 Cup Heavy Cream

1 Cup Shredded Cheddar Cheese

1 Sliced Tomato

1/2 Cup Crushed Original Pork Rinds

1 Tsp Minced Garlic

1 Tbsp Butter


1. Preheat oven to 350 degrees F.

2. Bring water to a boil and boil cauliflower until tender. Roughly 10 minutes.

3. In a separate pan, add butter, garlic, and whipping cream until its bubbling. Add cheese and mix until the mixture is thick.

4. Once the cauliflower is done, drain. Add to small casserole dish and pour the cheese mixture over the cauliflower. Top with sliced tomatoes.

5. Bake for 10 minutes. Remove and add pork rinds. Bake for another 5 minutes.

Nutritional Information: 4 Servings

Amount Per Serving: 373 Calories. 28g Fat. 22g Protein. 7g Net Carbs.

Cheesy Zucchini (Ditch the Scalloped Potatoes)


5 Small Sliced Zucchini (Coin shape)

2 Tbsp Butter

2 Tbsp Almond Flour

1/2 Cup Heavy Cream

1 1/2 Cup Cheese (I used pepper jack bc it just sounded good 😋)

1/2 Cup Parmesan

1/2 Tbsp Garlic

1/2 Tbsp Thyme


1. Preheat oven to 375 degrees F. Spray a medium casserole dish with coconut oil. Set aside.

2. In a skillet over medium heat, melt the butter. Once the butter is melted, add the garlic.

3. Whisk in almond flour and cook until it begins to bubble. Add heavy cream and mix until it begins to thicken.

4. Turn off heat and add 1 cup of your white cheese and Parmesan. Sprinkle seasoning on top of mixture.

5. Add half of your zucchini to your casserole dish and layer half of the cream mixture on top. Then make one more layer, repeating this step.

6. Bake until golden. 25-30 minutes.

Nutritional Information: 6 Servings

Amount Per Serving: 255 Calories. 22 g Fat. 11 g Protein. 4 g Net Carbs

Broccoli Salad


6 Cups Chopped Broccoli Florets

6 oz Cubed Cheddar Cheese

10 Slices of cooked Bacon- Crumbled

1/2 Cup Mayo (Primal Kitchen Mayo)

1/4 Cup Sour Cream

1/4 Cup Chopped Onion

1/4 Cup Almonds

1- 1/2 Tbsp Dill Ranch Seasoning Mix


1. First add the Broccoli, Onion, Almonds, Cheddar, and Bacon to a large bowl.

2. Next, begin adding the creamy mixture. Mayo, Sour Cream, and Dill Ranch Seasoning Mix.

3. Stir Well and Serve.

Nutrional Information: 10 Servings

Amount Per Serving: 243 Calories. 21 g Fat. 9 g Protein. 5 g Net Carbs. 6 g Total Carbs

Cauliflower Mashed “Potatoes”


12 oz bag of Cauliflower Rice, thawed

1/4 cup Sour Cream

2 tbsp Cream Cheese

2 tbsp Butter

1/2 tbsp Garlic Powder


1. Follow instructions on bag for cauliflower rice.

2. Add cauliflower rice to food processor, mix until smooth, and set aside.

3. In a bowl, add the reminder of ingredients and microwave until creamy.

4. Pour creamy mixture to the cauliflower rice, mix well, and enjoy!

Nutritional Information: 4 servings

Amount Per Serving: Calories: 119. Fat: 11g. Protein: 2g. Total Carbs: 3g Net Carbs: 2g