Keto Made Easy

461 Pages·2018·25.47 MB·English

by  Megha Barot

From Matt:
To my parents, Margaret and Richard, and my friends, Tarik, Adam,
and Lou—You're the average of the five people you spend the most time
with.

From Megha:
To my dad, Ashok, and my best friend, Kelsey—You have helped me
realize that we never have life figured out, and that's okay. Eat good food,
and be happy.
First Published in 2018 by Victory Belt Publishing Inc.

Copyright © 2018 by Megha Barot and Matt Gaedke
All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or
mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628602-88-3

The authors are not licensed practitioners, physicians, or medical professionals and offer no medical
diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated
by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any
disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying
any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The authors/owners claim no responsibility to any person or entity for any liability, loss, or damage caused
or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the
information presented herein.

Front and Back Cover Photography by Kala Snow
Cover Design by Justin-Aaron Velasco
Interior Design by Yordan Terziev and Boryana Yordanova
Printed in Canada

TC 0118
CONTENTS

PREFACE
HOW TO USE THE RECIPES IN THIS BOOK
INGREDIENTS AND KITCHEN TIPS
FIVE STEPS TO STARTING KETO
KEYS TO SUCCESS
Recipes

Chapter 1: WAKE-UP CALL
Protein Waffles
Three-Cheese Spinach Frittata
Savory Zucchini Cheddar Waffles
Five-Star Breakfast Sandwich
Chorizo Cotija Morning Muffins
Breakfast Cookies
Overnight Protein Oats
Breakfast Roll-ups
Easy Eggs Benedict
Golden Gate Granola
Sausage and Gruyère Breakfast Casserole
Diner Pancakes
Toasted Oatmeal
Iced Bulletproof Coffee Frappé
Mocha Protein Keto Coffee
Chapter 2: FRESH BAKED
English Muffins
Cheddar and Thyme Cornbread
Microwave Bread
The Best Keto Bread
Raspberry Fiber Muffins
Cheddar Jalapeño Bagels
Low-Carb Dinner Rolls
Cinnamon Walnut Scones
Chocolate Chip Zucchini Bread
Cheesy Chicken Breadsticks
Navajo Fry Bread
Coconut Flour Tortillas
Chapter 3: CLASSIC COMFORT FOODS
Chicken Popper Casserole
Loaded Cauliflower
Spicy Cauliflower Bites
Spaghetti with Meat Sauce
Creamy White Chili
Chicken Tenders
Crispy Chicken Thighs with Pan Sauce
Mexican Chorizo Casserole
Bacon and Crab Mac and Cheese
Chicken Noodle-less Soup
Creamy Chicken Alfredo
Southern Baked Chicken
Mama’s Meatloaf
Chapter 4: TAKEOUT FAVORITES
Spicy Tuna Hand Rolls
Double Bacon Cheeseburger
Saag Paneer
Thai Yellow Chicken Curry
Buffalo Chicken Crust Pizza
Spicy Shrimp Fried Rice
Chocolate Almond Butter Shake
Thin-Crust Skillet Pizza
Steak Quesadillas
Chipotle Dry-Rub Wings