Showing posts with label ketogenic diet. Show all posts
Showing posts with label ketogenic diet. Show all posts

Wednesday, October 6, 2021

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Cheddar cheese crackers are one of the few things I've really missed since I embarked on a healthy ketogenic diet in 2019 (and lost nearly 60 pounds). The only acceptable replacement I've found for those famous, small, square cheese crackers in the bright red box with the cutesy name are Defy Foods' yummy keto cheddar crackers, which are only available online and, like all high quality commercial keto foods, cost significantly more than their unhealthy, conventional counterparts.

Recently, I began experimenting with my own homemade keto cheese crackers recipe, inspired by recipes from two of my favorite low carb recipe developers. I combined elements of both their recipes and added some powdered, dehydrated, real cheddar cheese for an extra flavor boost. This past weekend, I finally perfected my version. Both my husband and I couldn't be more thrilled with the results!

I am sharing not only my delicious new keto cheese crackers recipe but also my product review of the Defy Foods keto cheddar crackers, which I will still keep in the freezer for when I don't have time to bake them from scratch.

Crisp, Salty and Satisfying Keto Cheese Crackers with photo of crackers on plate
My healthy, homemade low carb crackers are bursting with real cheddar cheese flavor

My Inspiration for This Recipe

When I decided to try my hand at making homemade cheddar cheese crackers, I started by searching for recipes on my two favorite low carb keto recipe developers' blogs, Carolyn Ketchum's All Day I Dream About Food and Maya Krampf's Wholesome Yum. Carolyn and Maya are two of my go-to gurus for reliable, delicious recipes that support my low carb lifestyle. 

Carolyn's Keto Cheese Crackers with Pepper Jack looked great, but I'm not a big fan of pepper jack cheese or red pepper flakes. I also wasn't sure that adding garlic powder to the dough would give me the classic flavor I was looking for. The recipe also called for brushing the thinly rolled out dough with melted butter and then sprinkling it with coarse salt before baking. While it sounded delicious, I preferred to start with fewer ingredients and fewer steps for my first attempt.

Maya's Low Carb Keto Cheese Crackers Recipe had fewer ingredients and steps. However, the optional nutritional yeast "for cheesier flavor" wasn't something I had on hand, since I didn't care for the taste the few times I had tried using it as a substitute for grated cheese.

Recipe Experiment #1: Tasty, But Not Quite There Yet

Since I wanted my crackers to have a strong cheddar cheese flavor, I replaced the optional nutritional yeast in Maya's recipe with Vermont sharp cheddar cheese powder. 

The resulting crackers were quite tasty. However, I wanted them to have a stronger cheddar flavor and be a bit more buttery and salty. In addition, the small, fragile squares of thinly rolled dough were quite prone to tearing as I transferred them to the parchment-lined baking sheet.

Recipe Experiment #2: We Have a Winner! 

For my second batch, I changed a few things when I was making Maya's cheddar dough:

  • I substituted twice as much Vermont sharp cheddar cheese powder for the optional nutritional yeast.
  • I increased the amount of salt from 1/4 teaspoon to 3/8 teaspoon. 
  • After stirring together the dry ingredients, instead of combining them with the egg first, I stirred them into the melted cheese along with the egg.

I also made several other changes based on Carolyn's pepper jack cheese crackers recipe:

  • The dough was rolled out on a silicone baking mat sprinkled with almond flour (using parchment paper on top to prevent the dough from sticking to the rolling pin). After pricking and cutting the  dough, it was much easier to just slide the mat onto the baking pan instead of lifting and transferring the fragile squares of raw dough.
  • I used a pizza cutter to slice the sheet of dough into approximately 1-inch squares. (I also didn't worry about trying to cut perfectly parallel and perpendicular lines, since I wouldn't succeed in any event!).
  • Before putting the crackers in the preheated oven, I brushed them with melted butter and sprinkled them with coarse salt.
  • This time, I baked the crackers at 300 ℉ instead of 350 ℉, left them in longer, turned off the oven when they were barely golden brown and left them inside to finish developing their color, cool slowly and crisp up.

Maya and Carolyn are extremely talented, very experienced low carb recipe developers. Combining elements from both their recipes and adding the Vermont sharp cheddar cheese powder turned out to be a winning strategy. This new version produced dozens of perfectly crisp, deliciously salty, buttery cheddar cheese crackers that tasted absolutely amazing! 

My husband adored them, too. (In fact, he might easily have devoured the entire batch on the spot if I hadn't set aside a small plate of these crackers to photograph for this recipe!)

Plate of prepared keto cheese crackers

Wholesome, Homemade Low Carb Cheddar Cheese Crackers That Everyone Will Love

I'm really excited to share my new keto cheese crackers recipe! 

For the many people who follow a low carb or ketogenic diet and have been searching in vain for buttery, salty, flavor-packed low carb crackers that don't cost an arm and a leg, these scrumptious bite-sized savory snacks will satisfy those cravings. Unlike the conventional grocery store kind, these are made with minimally processed, "real food" ingredients. 

These crisp, delicious, high protein cheese crackers are tasty enough for everyone can enjoy, whether or not they are trying to cut back on highly processed foods with empty calories.

They're wonderful to bring to holiday parties or get-togethers with family and friends any time of year. You can indulge without "cheating" on your low carb diet and no one who tastes them will guess that your homemade cheddar crackers are made with almond flour instead of wheat flour.

Who says you can't enjoy holidays treats without gaining weight?

How to Make Keto Cheese Crackers

These irresistible keto cheese crackers are quite easy to make. However, low carb baking is quite different from conventional baking methods. Here are a few important tips to keep in mind, especially if this is your first experience baking with almond flour.

Photo of keto cheese crackers with recipe ingredients

Choose High Quality Ingredients for the Best Taste and Texture

This recipe calls for only a few ingredients, so the quality of each one will have a major impact on the taste and texture of your homemade crackers. 

For the best flavor, buy a block of good, sharp (or very sharp) Vermont cheddar cheese and grate or shred it yourself just before making this recipe. Cabot Creamery cheddar, which Carolyn Ketchum recommends, is one of my favorite brands, too. 

I used King Arthur Better Cheddar Cheese Powder for these keto cheese crackers, which I had purchased for another recipe and like very much. King Arthur Baking Company (formerly King Arthur Flour) has a a well deserved reputation for excellence and baking expertise. I have relied on their products and recipes for decades. 

It's important to use fresh, finely ground and blanched almond flour for most low carb keto baking recipes. My favorite is Maya Krampf's Wholesome Yum premium almond flour.

You will need two kinds of salt: fine sea salt (or table salt, if you prefer) and coarse or flaked salt. For the dough, I used Redmond Real Salt Ancient Fine Sea Salt, an unrefined, unprocessed sea salt with trace minerals and no additives. It's comparable to pink Himalayan sea salt, but has been "mined in Utah since 1958 from an ancient seabed protected from modern pollution."

After pricking, cutting and brushing the thinly rolled out dough with melted butter, I sprinkled the tops of the crackers with a combination of coarse sea salt and crushed Maldon sea salt flakes before baking. The Maldon sea salt flakes were too coarse to use straight from the package, but crushing them with my fingers and mixing them with the regular coarse sea salt turned out to be the perfect topping.

Use a Silicone Baking Mat and Unbleached Baking Parchment to Roll Out the Dough

Rolling out and cutting the dough on a silicone baking mat and then sliding it onto your baking sheet is much easier than rolling the dough between sheets of baking parchment and cutting and transferring the small, fragile squares to the pan. The best known brand, Silpat, commands a premium price. Fortunately, I've also had good luck with much less expensive silicone baking mats.

It's essential to cover the raw dough with a large sheet of baking parchment paper when you're rolling it out, so that it doesn't stick to the rolling pin. These days, I only use unbleached baking parchment. (Who wants to risk leaching chlorine bleach into their homemade baked goods?) I find the flat, 12" x 16" pre-cut sheets of unbleached baking parchment much easier to use than wrestling with a piece torn from a roll whose curl stubbornly refuses to flatten out. 

Use a Large, Microwave-Safe Bowl and a Sturdy Silicone Mixing Spatula for Making the Keto Cheese Crackers Dough

I often use my 2-quart Pyrex measuring cup as a large mixing bowl, especially for recipes that require melting ingredients such as butter, chocolate or cheese in the microwave. The handle provides a good grip on the microwave-safe glass bowl as you incorporate the dry ingredients and the egg into the melted cheddar cheese.

The best tool for the job is a sturdy, stiff rubber spatula. I prefer the DI ORO Seamless Series Large Silicone Spatula for this purpose, which was named "Winner: Best All-Purpose Spatula" in Cook's Illustrated's March 2017 Silicone Spatulas Equipment Review (paid subscription required)

Roll Out the Dough as Thinly and Evenly as Possible 

The thinner you roll the dough, the crisper your crackers will be. Try to roll out the sheet of dough to as uniform a thickness as possible, which will help the crackers bake at the same rate. (You may want to make the dough near the edges slightly thicker to prevent the outermost row of crackers from browning too quickly.)

Use a Pizza Wheel With a Plastic Blade to Cut the Dough Into Strips and Then Squares

The plastic blade cuts through the dough cleanly without slicing into your silicon baking mat. It's also faster, easier and safer than cutting the small squares with a knife. The OXO 1065872 Good Grips 4-inch Pizza Wheel and Cutter for Non-Stick Pans is very similar to the one I own (which is no longer made) and gets excellent customer product reviews.

If You Are Using a Countertop Oven, Divide the Dough Into Quarters and Bake It in Four Batches

The built-in double wall ovens that came with our 1950s ranch-style house died several years ago. Since then, we have been making do with a countertop oven. (If you are considering one, I encourage you to read Sylvestermouse Cynthia's recent Calphalon Performance Cool Touch Countertop Toaster Oven product review.) 

Photo of unbaked keto cheese crackers on silicone mat in small baking pan

Obviously, having to use a much smaller silicone baking mat and pan (approximately 8.5" x 12.5") that could fit inside my large toaster oven took much longer than using a large silicone mat and baking sheet and baking in a full-size oven. However, as you can see from my photos, it is certainly doable. 

Keto Cheddar Cheese Crackers Recipe

Photo of prepared keto cheese crackers on a small plate
These buttery, low carb crackers will satisfy your cravings without kicking you out of ketosis. They're yummy enough to share with carb-loving friends and family of all ages, so they're perfect for holidays, football games, parties, kids' lunchboxes and everyday snacks. 

Prep Time   20 minutes

Cook Time  30–60 minutes

Total Time   50–80 minutes

Servings       8–10

Ingredients

  • 6 ounces sharp cheddar cheese
  • 1 ½ cups finely ground and blanched almond flour (plus extra for dusting)
  • 2 Tbsp good quality sharp cheddar cheese powder
  • 3/8 tsp fine sea salt
  • 1 large egg, lightly beaten, at room temperature
  • 1 Tbsp butter, melted
  • Coarse salt for sprinkling

Instructions

  1. Preheat the oven to 300 ℉. Place a large silicone baking mat on your counter, table or other work surface and sprinkle it with almond flour.
  2. Grate or shred the sharp cheddar cheese into a large microwave-safe bowl or a 2-quart (8-cup) Pyrex measuring cup. 
  3. Stir together 1 ½ cups of the almond flour with the cheddar cheese powder and salt.
  4. Microwave the cheese on High at 30-second intervals, stirring with a large, sturdy rubber or silicone spatula until the cheddar is completely melted and has a smooth consistency. 
  5. Stir in the almond flour mixture and the egg and use the spatula to "knead" the dough against the the sides of the bowl. Then, turn out the dough onto a lightly greased sheet of parchment or waxed paper and use your hands to squeeze and finish kneading the dough into a compact ball. The dough should be soft and pliable and feel a bit oily. If it's too sticky to work with easily, you can either chill it for 15 minutes or so or work in another tablespoon or two of almond flour.
  6. Flatten the ball of dough and shape it into a square patty, then place it in the center of the prepared silicone baking mat. Cover it with a large sheet of baking parchment (or wax paper) and roll it out as thinly and evenly as possible (no more than 1/8-inch thick).
  7. Use a pizza wheel with a plastic cutting disc to slice the sheet of dough into small squares or rectangles approximately 1-inch wide (although you can make them wider, if you prefer). You should end up with between 5 dozen and 8 dozen (60–100) crackers, depending on how thinly you roll the dough and what size you make your squares or rectangles.
  8. Prick the tops of the crackers with a fork or toothpick, brush them with the melted butter and sprinkle them with the coarse salt. Then transfer the silicone mat carefully onto a large baking sheet and place it in the preheated oven. 
  9. Bake until the crackers turn a light golden brown and the edges begin to crisp up (approximately 15–30 minutes, depending on the size and thickness), then turn off the oven and allow them to remain inside until they are firm to the touch. Keep a close eye on the color of the pieces around the edges. If they are browning faster than the ones in the center, remove the darker pieces and let them cool at room temperature while the rest of the crackers cool down more slowly inside the warm oven. 

I like to store these keto cheese crackers in single layers, separated by paper towel, inside an airtight tin or large Stasher silicone food storage bags, which are extremely easy to seal and unseal. Layering them with paper towels helps absorb ambient moisture and keep them crisp. However, if they last more than a day or two, you can just pop them back into a 300 ℉ oven for a few minutes. Just be sure to keep an eye on them so they don't get too brown.

Defy Foods Cheddar Crackers Product Review

There are very few healthy, low carb crackers on the market. The ones I have tried have been disappointingly dry and bland, with one notable exception: Defy Foods Keto Cheddar Crackers

These delicious gluten-free, grain-free, ketogenic diet-friendly cheddar cheese crackers have only 2g of net carbs and are made from wholesome, high quality ingredients. In addition, Defy Foods is a small business start-up and these cheddar crackers are the first (and, so far, only) product in their line. As a result, they're a bit on the pricey side. However, if you don't have the time or the inclination to bake your own keto cheese crackers from scratch, these are the next best thing.

As of this writing, they can only be purchased online, and until last week they could only be ordered directly from the Defy Foods website. However, they just launched on Amazon, with free Prime shipping, which is great news for Amazon Prime members! Amazon is also promoting this launch with a 15% off digital coupon. There is no way to know how long this promotional discount coupon will remain valid, so now is the best time to order a few bags of these delicious low carb crackers if you want to give them a try!


My New Irresistibly Delicious Keto Cheese Crackers Recipe by Margaret Schindel


Posts In This Series About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating


Read More Recipe Reviews by Our Review This Reviews Contributors


Read More Product Reviews by Our Review This Reviews Contributors


Read More Reviews About Health and Wellness by Our Review This Reviews Contributors






Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate I (we) earn from qualifying purchases.”


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Wednesday, June 2, 2021

The Best Advice to Maintain Your Keto Diet Weight Loss

 Losing weight is a piece of cake (so to speak) compared to keeping those pounds from coming back. If you are following a mostly clean ketogenic weight loss diet for an extended period, figuring out how to maintain your successes after you reach your target weight can be even more challenging.

This time last year, after celebrating the one-year anniversary of the start of my successful keto diet weight loss journey, I shared my best advice for preparing to succeed on a keto diet

Last week marked my second keto-versary, In honor of this important milestone in my transformational journey toward better health and wellbeing, I am sharing what I’ve learned during the past year about how to maintain the significant weight loss I achieved on a ketogenic diet.

image collage of woman at different weights between 2017 and 2020

The Best Tips to Maintain Your Keto Diet Weight Loss Success

In part one of my post about preparing to succeed on a keto diet, I shared my belief that there is no “one-size-fits-all” ketogenic weight loss diet that is optimal for everyone, that dirty, lazy and strict keto are not your only options, and that designing a personalized approach to this way of eating that best fits your unique needs, lifestyle, and priorities can improve your chances of success. Based on my own experience so far, I think it’s just as important to design a personalized plan to maintain your keto diet journey wins after you reach your target weight.

For the past 12 months or so, I have been working on and refining my long-term strategy to maintain not only my new, healthy weight but also the other profoundly positive changes that resulted from my switch to a mostly clean ketogenic diet. Although I will likely continue to experiment, evaluate and make further tweaks over time, I have gradually figured out a viable “new normal” that is meeting my needs, for now. 

The best advice I can share is to learn as much as you can from people who have transitioned from a keto weight loss diet to a healthy, sustainable maintenance diet and kept those pounds from coming back. Use whatever aspects resonate with you to help you design your own personalized plan, tailored to your needs, priorities, and preferences.

To help you get started, here are the seven strategies that have helped me maintain my nearly 60-pound weight loss so far. 

3 side-by-side photos of same woman before and after losing weight and keeping it off with a ketogenic diet

Make Small, Incremental Changes to Your Diet at a Time

Increase your carbs and calories very slowly, then wait at least a week or two to see how your body responds before deciding whether, what, and how much to change next. You also may want to try gradually decreasing your fat intake somewhat and evaluating the effects. I increased my carbs by 5 grams and added 50 calories every three weeks,  very small changes to my calories and macros roughly every 3 weeks so my metabolism would adapt to each minor change without overreacting to a perceived food surplus or famine. 

Use Most of Those Extra Carbs and Calories to Add Nutrients and Fiber

It’s okay to reserve some of your extra maintenance carbs and calories for a keto-friendly cheddar cheese and chive biscuit or a square or two from a healthy, sugar-free The Good Chocolate bar, but try to invest most of your carb and calorie “raise” into a broader range or slightly larger portions of nutrient-dense, fiber-rich foods, such as berries and root vegetables, especially if you plan to continue with a modified keto or low carb diet as part of a healthy lifestyle. You can also try introducing small amounts of high-fiber beans and legumes and see how they affect your blood sugar, insulin, energy level, mood, and mental clarity. 

Pay Attention to How Your Body Responds 

If you have (or had) a lot of weight to lose, start experimenting with very small, gradual increases to your calories and carbs when you are within three pounds of your target weight, even though it means waiting a bit longer to reach your “magic number” on the scale. Finding your personal nutritional “sweet spot” to maintain your new, healthier weight will require navigating uncharted territory. Switching your focus from losing those last few pounds to figuring out how to keep them off for good will give you a good head-start on testing the effects of those dietary changes and fine-tuning them by the time you  reach your weight loss goal. 

Don’t Revert to Your Former Bad Habits

To paraphrase Henry Ford, if you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten. So, if you go back to eating the things that caused you to put on weight and made it hard to lose—especially sugars, refined starches and highly processed foods—you will soon put back any pounds you dropped on keto, and probably a few more, too boot. 

Keto cookbooks and baking books

Build On Your New, Healthy Lifestyle Habits

If you have been following a "dirty keto" approach, consider eating fewer highly processed foods and buying healthier, fresh, whole, or minimally processed foods, such as organic fresh berries and vegetables and grass-fed (and, ideally, grass-finished) beef and dairy products.

If you your meals have relied heavily on fast food restaurant chains or packaged foods, try cooking more of your meals and eating out less to help you control the quality and quantity and enhance the flavor and nutrition of the foods you consume. (You will probably also save some money in the process.) To expand your repertoire of quick and easy, delicious and nutritious breakfasts, lunches, dinners, and snacks, I highly recommend Carolyn Ketchum's cookbook The Everyday Ketogenic Kitchen: With More than 150 Inspirational Low-Carb, High-Fat Recipes to Maximize Your HealthMaya Krampf's The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less, Kyndra Holley's Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness, Natasha Newton's Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle, and Maria Emmerich's Keto Restaurant Favorites: More Than 175 Tasty Classic Recipes Made Fast, Fresh, and Healthy

If you miss traditional baked goods and have been disappointed by the keto recipes or packaged versions you've tried, invest in a couple of cookbooks with reliable recipes from a keto baking expert, such as Ketchum's The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success or Hilda Solares' Essential Keto Bread: Sweet and Savory Baked Goods to Satisfy Any Craving.

If you haven't been getting much exercise, look for ways to build a more active lifestyle.

Bagged piles of women's clothing to donate or sell

Get Rid of Clothes That No Longer Fit You 

Don’t sabotage yourself by holding onto this safety net in case you gain back the weight you worked so hard to lose. Try on every piece of clothing you own and sort it into the appropriate pile: throw away, give away, donate, sell, or bring to a tailor to be altered to fit your new size, depending on the style and how much would need to be taken in. If you’re having trouble letting go of some favorite pieces that would require too much alteration, think about how much good you will do by donating them to someone in need.

Digital body weight scale and tape measure

Keep Paying Attention (for the Rest of Your Life)

Body weight can fluctuate frequently for many different reasons, so stepping on the scale too often when you’re on a reducing diet can be frustrating, demotivating and even misleading. However, once you are close to your goal, more frequent weigh-ins can provide important feedback as you experiment with and fine-tune changes to your diet to develop a successful eating plan to maintain your target weight. 

Even after you have developed a maintenance diet framework that appears to work for you, it’s important to weigh yourself consistently, at the same time of day, at least twice a month. This is even more important if you stop tracking your calories and macros with nutrition tracker app such as Carb Manager after you reach your desired weight. 

The longer it has been since you reached your weight loss goal, the more likely it is that you will start taking your ability to maintain that weight for granted. I learned this the hard way after Carb Manager’s initial poorly implemented redesign of this popular keto and low carb diet tracking app early this year forced me to stop using it for several months. Recording and tracking everything I ate or drank against my daily calorie limit and macros in the Carb Manager app had been one of the keys to achieving my target weight and maintaining it for the next eight or nine months. So, when the initial launch of the redesigned app made it too time consuming and frustrating to keep using, I was nervous about losing the main tool I had come to rely on to help me keep my weight and my healthy eating on track. But it didn’t take long to become confident in my ability to maintain my weight without tracking every bit and sip. Then, a few weeks ago, I noticed that my tummy wasn’t as flat as it had been a year ago, and the scale informed me that I had gained back four pounds. I realized it was time to start learning to use the new version of Carb Manager and get back to tracking my calories and macros. I have already shed two of those four pounds and returned to weighing myself every two weeks, so that if my weight creeps up a pound or two, I can nip that trend in the bud and return to my ideal weight quickly and easily, simply by cutting back on the carbs for a week or two.


The Best Advice to Maintain Your Keto Diet Weight Loss by Margaret Schindel


Posts In This Series About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating


Read More Reviews About Health and Wellness by Our Review This Reviews Contributors






Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate I (we) earn from qualifying purchases.”


FOLLOW US ON:

Tuesday, December 15, 2020

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

Keto and other low carb diets are increasingly popular, as the health benefits become better understood and more widely known. As someone who has lost a significant amount of weight (nearly 60 pounds) on a ketogenic diet and kept the weight off by maintaining a healthy, low-carb lifestyle, I'm reviewing my favorite gift ideas for anyone on your list who is trying to watch their carbohydrate intakes, or has plans to start a low carb or keto diet in the near future (perhaps once upcoming holidays, events, special occasions, or other celebrations—such as their, or your, birthday, graduation, anniversary, engagement party, wedding, Christmas, Hanukkah, Kwanzaa, Valentine's Day, etc.). 

This special occasion or holiday gift guide is filled with thoughtful presents for any occasion that will support the health, wellbeing, and weight loss goals of the people you care about. There's no time like the present to give someone—including yourself—the gift of good health!

Main image: glitter background with text "The Best Gifts for someone on a Low Carb or Keto Diet"
©2020 Margaret Schindel, all rights reserved.

Gift Ideas for Keto Diet or Low Carb Newbies

  • A reliable, accurate and reliable digital food scale to help them weigh and track their calories, carbs, and other macros. I recommend looking for one that has a convenient tare function (which zeroes out the weight of a plate, bowl, cup, or other container before adding the food to be weighed), weighs in pounds, ounces, kilograms, and grams, registers additions accurately in very small increments, has a large, easy-to-read display, a smooth, easy-to-clean surface, and is made by a company that stands behind its products. I highly recommend the Nicewell 22 Lb. Digital Kitchen Scale. It meets all the aforementioned criteria, has a smooth, wipe-clean, durable stainless steel and tempered glass surface, and has a wide measurement range of 0.1 ounce/2–3 grams to 22 pounds/10 kg, added in 0.1 ounce/1 gram increments. Mine also has been much more reliable than the two previous digital food scales I've owned (from well known brands), and the flat surface lets me weigh food on a large plate or in a large bowl, without taking up a lot of valuable kitchen counter space. At less than $37 (as of this writing), its high accuracy and excellent features compared to cheaper models make it a very good value.
  • A selection of low-glycemic, keto-friendly sweeteners. Since each person's palate, digestive system, and metabolism are different, figuring out which types of keto-friendly sweeteners taste best to them, which ones cause them to experience an unpleasant aftertaste or noticeable cooling effect, which ones cause them gastrointestinal distress, and which ones elevate their blood sugar or knock them out of ketosis. Some people are much more sensitive than others to certain types of sweeteners. So, for someone who is just starting out, especially if they have a sweet tooth, a range of different types of granulated, powdered, and brown sugar replacements would likely be a welcome gift. 
  • One of the best articles to help you understand the differences and which keto sweeteners are best for specific uses is Carolyn Ketchum's "The Ultimate Guide to Keto Sweeteners" on her All Day I Dream About Food website. My favorite sweetener by far is BochaSweet "The Supreme Sugar Replacement," which tastes virtually identical to cane sugar, has no aftertaste, and comes in both granulated and powdered (confectioner's sugar) forms. It's also more expensive than other keto-friendly sweeteners, so it's a luxury a keto newbie might not splurge on to buy for themselves. 
  • An accurate and reliable digital body weight scale to help them track their weight loss progress. Our house is old and has settled, so the wood floors aren't perfectly level. As a result, I never had a scale that reliably displayed the same weight reading five minutes apart, until I bought myself the Etekcity High Precision Digital Body Weight Bathroom Scale with Ultra Wide Platform and Easy-to-Read Backlit LCD. In addition to its accuracy, I also love the big, easy-to-read, backlit digital display and the extra-wide, rock-steady platform (since my balance isn't that great when my feet are too close together). It measures within a weight range of 18–440 pounds (8–200 kg) in increments of 0.2 lb. /0.1 kg. Best of all, it costs less than $30!
  • A journal where they can track their progress against their goals in whatever way is most helpful to them—tracking food, exercise, sleep, water intake, body measurements, blood pressure, mood, how their clothes fit, how they're feeling, etc. Many food and exercise journals track just 90 days, and have limited (or no) flexibility in what you can track and in what format. I suggest choosing one like Eat Better, Feel Better, Live Better: A 52-Week Food Journal, which will allow your gift recipient track the things they care about most for an entire year. Even though I've used the Carb Manager app since the day I switched to a low carb keto lifestyle, I would have really benefited from also using a journal like this one where I could track more than just numbers.

Fun Gifts for Low Carb and Keto Enthusiasts

If your you're shopping for someone who is loving their low carb lifestyle, they're sure to love any of these.
Recovering Carboholic T-shirt
available on Amazon Handmade

  • Low carb or keto themed T-shirts or tank tops, like the ones from Epic Life featuring sayings like "Recovering Carboholic," "Living That Keto Life," "Keto Queen," or my favorite, "Keto Makes My Clothes Fall Off." Most come in a wide choice of colors and in both unisex and women's sizes (depending on the style). 

Gifts for Someone Who Loves Cooking or Baking

Learning to cook without grains, rice, potatoes, or other starchy vegetables takes effort. Learning to make sugar-free, gluten-free, grain-free baked goods has an even steeper learning curve! Companies are coming out with more—and better tasting—low carb and keto foods and ingredients all the time.
In addition to the excellent digital food scale I mentioned previously, there are other types of kitchen tools and equipment I find myself using since adopting a healthier, low carb approach to eating.
Here are some gift ideas that would be welcome in any low carb kitchen.

  • A couple of really good, reliable low carb or keto cookbooks. Some that I can recommend highly are Carolyn Ketchum's cookbooks, especially The Ultimate Guide to Keto Baking (my low carb baking bible), and The Everyday Ketogenic Kitchen, filled with foolproof, seriously yummy recipes to suit a wide variety of tastes; Maya Krampf's The Wholesome Yum Easy Keto Cookbook (simple, delicious recipes with no more than 10 ingredients); Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle by Natasha Newton for anyone who loves Southern food; and all of Maria Emmerich's cookbooks, especially Keto Restaurant Favorites and Keto Comfort Foods. If your gift recipient has or will be getting an air fryer or an Instant Pot, Maria also has written low carb cookbooks for using both those popular kitchen appliances.
  • A mini waffle iron for making chaffles. Chaffles are individual size, high-protein, low carb mini waffles, made from beaten egg, shredded mozzarella or other cheese, almond flour, and other ingredients, depending on the flavor. They're a favorite staple for many who follow a keto or low carb diet. There are myriad chaffle recipes, both sweet and savory. Chaffles are great topped with butter and sugar free syrup for breakfast, and can be used as a bread alternative for sandwiches, as a base for individual pizzas, or as a dessert, topped with keto-friendly ice cream, syrup, and/or whipped cream. They're quick and easy to make. They also freeze well and can be popped into a toaster or toaster oven for a grab-and-go meal or snack.

    Last year, about six months into my keto diet journey, I put the popular, very inexpensive DASH Mini Waffle Maker on my Christmas wish list, so I could see what all the chaffle buzz was about. It makes perfectly fine chaffles, and would be a great stocking stuffer. However, if you can afford a higher-end chaffle maker for your gift recipient, I would definitely recommend choosing one like the Cuisinart WAF-300 Belgian Waffle Maker with Pancake Plates, which can make as many as four (and as few as one) chaffles (or Belgian waffles, for household members who aren't watching their carbohydrate intake), and has an attractive, brushed stainless steel top cover; removable, dishwasher-safe, nonstick waffle plates (as well as a pancake plate that makes four perfectly round pancakes); lights that indicate when the unit has finished preheating and when the chaffles, waffles, or pancakes are done; and an audible alert beep. Although it has a large footprint, this waffle maker can be stored upright to save space, and comes with a set of tongs, a recipe book (for non-keto household members), and a 3-year limited warranty. I would love to receive this terrific piece of equipment as a gift for my keto kitchen (hint, hint)!
  • A selection of sugar free syrups made with a low glycemic sweetener, such as monkfruit, allulose, erythritol, and/or stevia. I love ChocZero syrups and have bought them in nearly every flavor they make (the current selection sold depends on the season). They're high in dietary fiber, low in net carbs, and extremely versatile. I use them often as toppings for low-carb pancakes, waffles, or chaffles. (I think ChocZero makes the best-tasting, low glycemic maple, maple pecan, and vanilla maple syrup on the market. Some people prefer the Lakanto maple flavored syrup, which is thinner and has a stronger maple flavor that I don't care for. To each his or her own!) ChocZero's line of syrups are also great for pouring over keto ice cream (Enlightened's yummy Keto Collection flavors are my favorites), and I love using these syrups for flavoring tea, coffee, hot chocolate, etc. They don't dissolve readily in cold liquids, so for cold drinks, I just dissolve a tablespoon or two of ChocZero syrup in two or three tablespoons of microwaved hot water, let it cool for a few minutes, and then stir the diluted syrup into it to my cold drink, along with a bunch of ice cubes. I also love Sukrin Gold syrup, which  has a taste and consistency surprisingly similar to honey, and is also sugar free and high in fiber.

    Make sure to tell your gift recipient to wipe the opening (and the surrounding area) of the ChocZero or Sukrin Gold syrup bottle with a hot, damp dishcloth right after they use the syrup. Otherwise, any residue in or around the opening will harden, and can make the lid/cap difficult to open next time. Also explain that these syrups should stored at room temperature, not in the refrigerator.

Low Carb and Keto Treats, Snacks, and Baked Goods

For many people, one of the hardest things about switching to a very low carb diet is having to give up their favorite starchy, salty, high carbohydrate snacks and baked goods, like pretzels, potato chips, cheese puffs, taco chips, crackers, and breads, rolls, and hot dog, hamburger, or sandwich buns, as well as sweet treats like candy, cookies, cakes, pies, pastries, and muffins.

Although a very or moderately strict keto diet can help reduce or eliminate a person's addictive cravings for sugar, carbohydrates, and highly processed foods with little nutritional value, many of us who choose to follow a ketogenic diet for more than a few months find that including small to moderate amounts of healthier, low carb alternatives to the foods we used to crave makes this way of eating much more sustainable over the long term. So, unless your recipient follows a very strict keto diet (or plans to), they probably would be delighted to receive a gift of keto and low carb treats from you. Here are some delicious edible gift ideas.

  • Pork rinds. These light, crunchy snacks are a great keto friendly alternative to starchy potato chips. Crushed pork rinds are also a terrific substitute for bread crumbs!
  • Cheese crisps - you can make these yourself by placing squares of sliced Parmesan, muenster, Fontal, or other good "melting cheeses" two inches apart on a large nonstick griddle, heating them until they melt, spread out, and get bubbly, and letting them cool, or you can buy ready-to-each cheese crisps in single-serving bags. The two commercial brands of cheese crisps I've tried are Whisps and HighKey Keto Cheese Crunch, which are both good, but much more expensive than making them yourself.
  • Moon Cheese crunchy keto puffed cheese snacks - the high protein, low carb answer to Cheez Doodles and Utz Cheese Balls. They make five flavors: Cheddar, Gouda, Pepper Jack, Bacon Cheddar, and Garlic Parmesan. If you don't know your gift recipient's favorite type of cheese, there are also 5-pack and 10-pack variety assortments that include all five flavors.
  • Low carb crackers - it's hard to find ones that don't taste like cardboard, but the Fat Snax Almond Flour Crackers get excellent reviews, and there is a variety pack option that includes all three flavors: Cheddar, Sea Salt, and Everything (seasoned similarly to an "everything" bagel). They're also expensive (currently $14.99 for a bag of three on Amazon). 
  • Keto cookies. I'm absolutely crazy for HighKey mini cookies, so much that I keep multiple bags of every flavor they make (so far—they keep adding new ones!) in my pantry, including their crisp mini almond and chocolate chip biscotti. Each serving of 5 to 8 cookies (depending on the flavor) has 3–5 grams of protein, 9–14 grams of fat, 1–3 grams of dietary fiber, and only 1–3 net carbs and 110–150 calories, They've also just come out with larger, individually wrapped coconut macaroons and cocoa coconut macaroons, which have just 1 net carb and 90 calories each, plus 1 gram of protein, 7–8 grams of fat, and 5 grams of dietary fiber, and are chewy, filling, and absolutely scrumptious. 
  • Sugar-free, grain-free baking mixes for making great-tasting, quick and easy keto treats with wholesome, high quality ingredients. There are so many wonderful mixes on the market, it's hard to choose just a few to include in this gift guide. In recent months, I've share my reviews of some of my favorite low carb and keto cupcake and muffin baking mixes and several flavors of Good Dee's low carb cookie mixes here on Review This Reviews. Good Dee's coconut snack cake mix absolutely delicious. In fact, I decided to use it as the cake layer for my birthday cake this year, which I split, filled, and iced with cream cheese frosting, topped with toasted unsweetened coconut and fresh raspberries. My husband, who also loves baked goods but doesn't follow a low carb diet, liked it so much that he asked me to make the same cake for his birthday the following month! If your gift recipient is more interested in savory baked goods, one of the key ingredients in my keto cheddar cheese and chive biscuits recipe is HighKey's excellent buttermilk biscuit mix. Livlo also has a very good biscuit mix. 

Gift Baskets

Arranging several related items to create an attractive composition inside a tissue paper-lined basket, wrapping it in a large sheet of cellophane, and tying it with a big bow is a simple way to create an impressive gift. The possibilities are limited only by your imagination! Here are a few ideas to get you started.

Keto Pasta Party Basket

For someone who loves pasta, having to give up delicious, starchy, comfort food favorites like spaghetti and linguine on a ketogenic diet can be a difficult sacrifice. Imagine their surprise when they open your gift basket and see four bags of delicious, nutritionally dense, low carb, Gnooda keto pasta, a couple of large jars of Yo Mama's Original Marinara Sauce (no added sugar and just 4 net carbs per 1/2-cup serving), a wedge of good, imported Italian Parmigiano-Reggiano or Pecorino Romano cheese, and a festive red Microplane fine cheese grater so they can grate fine shreds of salty, cheesy goodness over the plates or bowls of warm pasta! To make it extra special, you could line the basket with a classic red and white checkered tablecloth, reminiscent of a typical Italian trattoria, wrap bright red, white, or green cloth napkins around the marinara sauce jars, imported cheese, and cheese grater, and add a couple of red, green, or white pillar candles, jar candles, votives, or tapers to help your gift recipient create the right ambiance for their pasta party, even (or, perhaps, especially if they're dining solo).  

Gnooda keto pasta is made from nutrient-dense lupin flour and fresh eggs, using age-old Italian pasta making techniques. A one-cup serving of cooked Gnooda pasta contains a whopping 22 grams of protein, 15 grams of fiber, 7 grams of fat, and only 3g of net carbs and 165 calories. As of this writing it is only available in the radiatore shape, and can only be purchased in four-bag increments directly from the company's website, Gnooda.com. Also, Rao's Homemade Marinara Sauce is a good alternative if you can't get Yo Mama's Original Marinara Sauce.

Fit and Fabulous Basket

Fill a gift basket with things to support their fitness goals, and tailor the contents to their favorite form of exercise. For example:

  • For someone who doesn't have the time to get to the gym on a regular basis or travels a lot, you could fill a large gift basket with a nice-looking, breathable, lightweight T-shirt and leggings, a digital fitness tracker, and a canister of low carb, sugar free, powdered electrolyte drink mix (my favorite is Key Nutrients' Cherry-Pom Electrolyte Recovery Plus Replenishment Drink). Depending on how much you want to spent, you could also include a gift card to Amazon, Dick's Sporting Goods, or another sports equipment store for them to pick out a piece of at-home or on-the-road workout equipment, such as a medicine ball, a set of dumbbells or free weights, or a set of resistance bands they can use both at home and on the road.
  • For someone who hates to exercise but loves to dance, put together a "it's my (dance) party" basket, featuring a jazzy, comfortable, lightweight T-shirt with a matching or coordinating leggings or yoga pants and sweatband (the crazier and more fun and festive, the better), and a fun, upbeat, easy-to-follow dance workout, like Body Groove's Delicious Dance DVD Collection, Dance Your Heart Out DVD Collection, or Young at Heart DVD

Relax and Unwind Basket

Most people associate certain foods with comfort, and when we're feeling extremely anxious, stressed, upset, sad, hurt, or overwhelmed, many of us have the urge to soothe those feelings with familiar and, often, unhealthy "comfort foods." Unfortunately, giving into the impulse to "eat our emotions" can be self-sabotaging for someone who is trying to lose weight or live a healthier lifestyle, and after the short-lived immediate gratification, they usually feel even worse after consuming a pint of ice cream or a bowl of macaroni and cheese. So, if someone who is following a low carb diet (or has any other type of dietary restrictions) is going through a rough patch, one of the ways you can support them might be to give them something other than food that can help them escape their troubles and help them feel better (even if it's only a temporary reprieve) without sabotaging their health and wellness goals. Here are some gift ideas to include in a customized "relax and unwind" basket: herbal teas; a mug with a personalized saying or image that has a special meaning for the recipient; traditional or flameless LED wax candles (preferably with one of the person's favorite scents); music to help them relax or lift their spirits; a soft, cozy robe, sweater, or throw; a guided meditation recording or DVD; an electric heated neck, shoulder, or back massager.

One of my favorite herbal teas is the lovely, floral Republic of Tea Organic Elderflower and Green Rooibos Super Herb Tea. Also consider some of the herbal teas reviewed by my fellow contributors on Review This Reviews, including Louanne's Arbonne Essentials Herbal Detox Tea review and Pure Peppermint herbal tea review, Cynthia's Aveda Comforting Tea review, and BarbRad's Lifestyle Awareness Teas review.

We have flameless LED candles in every room of our house, some that we purchased and others that we received as gifts. Our favorites by far are the Luminara real wax flameless LED candles. Their LED "flames" are signicantly more realistic than their competitors', thanks to Luminara's proprietary moving flame technology, which has been imitated but never equaled (at least, not so far). Ours have interchangeable remote controls, any one of whicht can turn all the Luminara candles in a room on and off with a single click (even though we've purchased them at different times, and from different stores), which is extremely convenient, considering how many candles we have. For the Luminara candles in our bedroom, we use the optional timer feature, which is on a 5 hours on/19 hours off cycle. (We set them to turn on at 6 pm and turn off at 11 pm, so we can go to bed by candlelight.) They're more expensive than other brands, but we think they're well worth the higher price.

Are you or someone you know following a keto diet or low carb lifestyle? If so, what other gift ideas would you add to this Low Carb and Keto Gift Guide ? I'd love to see your suggestions!


The Best Low Carb Keto Gift Ideas: Keto Gift Guide by Margaret Schindel


Posts In This Series About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating


Read More Reviews About Gifts by Our Review This Reviews Contributors


Read More Recipe Reviews by Our Review This Reviews Contributors


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Read More Reviews About Health and Wellness by Our Review This Reviews Contributors






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