Tag Archives: cheese

Meatball Reuben Casserole










This is an inexpensive casserole that my family really loved. It’s also very easy and fast to make. It’s actually a recipe from Rachael Ray that I changed to make low carb. If you like reubens, you should definitely try this.


Her recipe can be found here. (She also has a video posted.)


These are the 3 changes I made to her recipe:

1. Replace the breadcrumbs with 1 tablespoon coconut flour.

2. Omit the barley.

3. Use sugar-free ketchup and sugar-free pickle relish to make the dressing.

Not only is this easy and delicious, but I’ve been reading lots of things about the benefits of eating fermented vegetables. Read this article if you are wondering why fermented vegetables are beneficial in your diet.


Low Carb Breakfast Casserole

This is a great breakfast casserole that reheats really well. You can make it on the weekend and enjoy it throughout the week for breakfast when you may not have as much time to cook. It’s also very filling due to the higher fat content. We actually had this for dinner tonight. It’s easy to make, inexpensive, and plentiful. In fact, if you are cooking for just a few people, you may want to cut the recipe in half.


Low Carb Breakfast Casserole

2 lbs ground sausage

8 ounces softened cream cheese

1/2 small onion, diced

2 jalapeno peppers, diced (or 1/2 green pepper)

12 well-beaten eggs (season with salt and pepper)

1 cup shredded cheese (cheddar or mexican blend)

Preheat oven to 350 degrees. Spray a 9 x 13 pan with non-stick cooking spray. Brown sausage and drain excess grease. Press sausage into the bottom of pan. Break cream cheese into pieces and evenly distribute on top of sausage. Sprinkle with onions and peppers. Pour eggs over the sausage mixture. Add shredded cheese to the top.


Bake for 25 minutes, until eggs are just set. Allow to cool for about 5 minutes before cutting.

Serves 12: NET carb count is about 2 per serving.




Creamy Salsa Chicken Breasts

I never realized before starting this blog that practically every dish I make has at least some Mexican influence. This dish is no exception. The creamy salsa topping makes a great dip on its own, so save any you have left. For such a simple dish, this makes a very tasty meal. I hope you try this and enjoy it!


Creamy Salsa Chicken Breasts

1 lb boneless, skinless chicken breasts

1/2 cup mayonnaise

1/2 cup sour cream

1/4 cup salsa

2-3 teaspoons Cajun spice

3/4 teaspoon Tabasco

1/4 teaspoon cumin

1 cup Mexican blend cheese

Mix mayonnaise, sour cream, salsa, Cajun spice, Tabasco, and cumin in a small bowl and set aside.

Mix a tablespoon each of olive oil and butter in a skillet over medium low heat. Season chicken with salt and pepper and cook through, about 6-7 minutes per side depending on the thickness of your chicken. Cover pan to keep chicken moist.


Place cooked chicken on a pan and add a generous portion (about 2-3 tablespoons) of sauce to each piece.






Pile on the cheese.







Place under a broiler, just long enough to melt cheese.

Serves 4-6: NET carbs about 8 in entire recipe!






I served mine with mashed cauliflower (recipe here) and oven roasted asparagus.

Asparagus makes a great low carb side, and it’s so easy to make. Remove the bottom few inches of the asparagus because it can be tough. Spread it on a pan and drizzle with olive oil, season with salt, pepper, chopped garlic, and parmesan cheese. Bake at 425 degrees for about 10-12 minutes. You can have 6 pieces for only about 2 NET carbs.

Bacon Jalapeno Casserole

I have to give my friend Kelly full credit for this recipe. She created it to have a low carb side dish to take to a family meal. It’s delicious, flavorful, and versatile. You can use it as a side. It’s good to use as a dip with raw veggies or toasted low carb pita chips. You can add some chicken to make it a complete meal. I also think it would be appropriate to use on a fat fast.



Bacon Jalapeno Casserole

2 packages of softened cream cheese

5-6 jalapeno peppers, seeded and finely chopped

1 small onion, finely diced

5 slices of thick cut bacon, cooked and chopped

1  1/2 cups mexican blend or shredded cheddar cheese

1/2 tsp. garlic powder (optional)

Preheat oven to 350 degrees. Spray a 2 qt casserole dish with non-stick spray. Reserve 1/2 cup of cheese. Combine all remaining ingredients and spread in casserole dish. Top with reserved cheese. Bake for 33-35 minutes.

Serves 9: NET carbs about 3.5 per serving

Spaghetti Squash

Spaghetti squash is a great substitute for noodles. It’s really easy to prepare, readily available, and very inexpensive. It does take some time in the oven, but it doesn’t need any real attention while it bakes.





I start by making my husband cut the squash in half lengthwise. They are a little tough, so be careful with them.





Scoop the seeds out of the squash, drizzle it with olive oil, and bake at 375 degrees for approximately 45 minutes.




Make sure the squash shreds easily with a fork. If not, put it back in the oven for 5 minutes at a time. Season with butter, salt, pepper, and Italian seasoning.

*4 NET carbs in one cup





Check the carb count on your sauce. The sauces from World Market are good and have 4-5 net grams of carbs per serving.






I served my spaghetti squash with cheese sticks that I made using the Cauliflower Crust recipe from Your Lighter Side found here. If you haven’t tried any of the riced cauliflower recipes on this site, I highly recommend that you do.




Low Carb Enchiladas

This is actually a recipe from the show Tyler’s Ultimate on Food Network. I changed a few things around to make this dish low carb. This is one of the best things I’ve ever made or eaten…ever…I mean it. I’ll admit that these are a little trouble, but they are so worth it. There aren’t really any complicated techniques in the recipe, it’s just that there are just several steps involved. Check it out here and I’ll explain how to make a low carb version.



When the recipe calls for 1/4 cup of flour, substitute 1/2 tsp xanthan gum (available in grocery stores and at netrition.com).  Then add about 1 1/2 cups of the chicken broth and reserve the rest. If your mixture is too thick, slowly add more broth until you reach a desired consistency. It’s also good to add 1/2 cup sour cream to the mixture at this point, along with the green salsa.

The second change I make is obviously to use a low carb tortilla. My favorite brand is Mission. My local Wal-Mart carries them.

I also use the black beans as a garnish instead of an actual side dish.

This recipe is great to make ahead. Just assemble, refrigerate, and bake when needed. It reheats well too. I almost think it gets better with time.

I hope you try these and enjoy them as much as my family does!




Chicken Casserole with Green Chiles

The inspiration for this recipe came from Jennifer Eloff’s Leftover Chicken or Turkey Casserole recipe. I changed it to better suit my family’s tastes. I made it on two separate occasions during the holidays for family and friends. It was a big hit. It’s very hearty and satisfying. I hope you give this one a try!




Chicken Casserole with Green Chiles

7-8 cups cooked and shredded chicken*

1 medium-large onion finely diced

1 cup mayonnaise

1.5 cups sour cream

7 ounce can of green chiles

3/4 tsp. salt

pepper to taste

1/2 tsp cumin

8 ounces of shredded pepper jack

1/2 cup colby jack shredded cheese or shredded cheddar cheese

1/4 cup french fried onions (optional)

Sautee onion in olive oil until soft and caramelized. While the onion is cooking, mix mayo, sour cream, green chiles (drain excess liquid), salt, pepper, and cumin in a large bowl. Add sauteed onions, cooked chicken, and pepper jack to the mayo mixture. Stir mixture thoroughly and spread it evenly in a 9 X 13 pan. Top with colby jack  or shredded cheddar cheese and fried onions. Bake at 350 degrees for 30 minutes.

*You can use rotisserie chicken for this recipe if you are in a hurry. If you have time to roast your own chicken, I would recommend it. You get more meat for your money. It’s really simple to do. Use bone-in chicken breasts with the skin. Season them with olive oil, salt, and pepper and roast in a 350 degree oven for approximately one hour. Use 4-6 breasts depending on their size.

Also, this is a great meal to make ahead. Don’t add the fried onions until you are ready to put the casserole in the oven. We usually have enough leftovers to pack a few lunches too. This reheats really well.

Serves 8: Net Carbs 5.4 per serving



Low Carb Broccoli Cheddar Soup

I don’t know what the weather is doing in your area, but we’re getting one of our first real shots of winter for this year. It’s uncharacteristically late for us to be having our first cold days;  it’s been a real shock to my system. I decided that some hot soup and a grilled ham and cheese would make an excellent menu on this cold evening. Enjoy!



Broccoli Cheddar Soup

1 small onion finely chopped

12 ounces broccoli florets

4 cups chicken broth

1/2 tsp. xanthan gum*

1/2 cup heavy cream

1 cup cheddar cheese

Sautee onion in butter or olive oil until soft and slightly caramelized. Add broccoli and chicken broth and bring to a boil. Reduce heat and simmer for 12-14 minutes until the broccoli is soft. Add xanthan gum to thicken the broth. Turn heat to low and add heavy cream and shredded cheddar cheese. Allow soup to heat through and give the cheese time to melt. Add salt and pepper to taste.

Makes 6 large servings: 5 net carbs each

*Xanthan gum is available at netrition.com and at some grocery stores. Our local Ingle’s store carries it. It may seem expensive, but I’ve been using the first container I bought for over a year now. I believe it was $8. Also,  a little goes a long way. Do not add extra xanthan gum. Too much xanthan gum will result in a very unpleasant consistency.

If you don’t have xanthan gum and want to use corn starch, dissolve a few teaspoons in cold water and add it to the broth mixture until you reach desired consistency. Remember you’d need to adjust the carb count.



I suggest serving this with a grilled sandwich made on a Joseph’s brand low carb pita. I buy these at my local Wal-Mart. They make a great sandwich and have 4 net carbs each.