Keto BLT Chaffle Sandwich (Best Keto Sandwich EVER)

Keto BLT Chaffle Sandwich (Best Keto Sandwich EVER)

Just look at this Keto BLT Chaffle Sandwich! Is this not the most delicious looking keto sandwich you have ever seen?

I have been following the keto lifestyle, most of the time, for the better part of the last two years. In other words, I have my moments or weakness like anyone else and sometimes I go off track. For instance, when my husband decided to make his famous cheesesteak hoagies! However, I figured out how to make a chaffle cheesesteak as well. Meanwhile, I am still trying to get him to go keto. Let’s face it, that would make my life much easier in the cravings department.

As a result of following the keto lifestyle, one big struggle for me has been missing bread. If you are following a Keto lifestyle, you need this chaffle recipe in your life. It’s soft but stable enough to hold like regular sandwich bread. And what is awesome is that is is super easy and quick to make (those are some of my favorite kinds of recipes as a busy mother).

Now, we all can enjoy those delicious sandwiches we have been missing, without the guilt! 

This Keto BLT Chaffle Sandwich is the best keto sandwich by far and if you are following a #Keto lifestyle you need this chaffle recipe! Click To Tweet

What you need to make a Keto BLT Chaffle Sandwich

First, you will need to have a mini waffle iron, such as a the Dash Mini Waffle Maker like I use. Since they are super affordable and small to store, it was a no brainer for me to grab one. I always order from Amazon because honestly I just am very short on time as a busy mom (plus all of the local stores were sold out of them anyway).

Well, let’s be honest, I also love to have a variety of kitchen gadgets around for playing with new recipes. In addition to this mini waffle maker I ended up also ordering the Dash Ice Cream Maker. To clarify, I am a kitchen appliance hoarder. I will admit it. But, because I buy them I always find ways to use them. As a result, that means more recipes to keep things interesting.

Making the Keto BLT Chaffle Sandwich taste like bread

The first chaffle recipe I came across online did not taste good to me.  It was simply egg and cheese. As a result I was left pretty disappointed with my first attempt. In other words, in tasted like fried egg and cheese. Secondly it did not have a bread-like texture. As a result, I did some more research. I was determined to have my sandwich and eat it too!

After that I played with some additional ingredients. As a result, a more bread like chaffle was born.

This recipe is not only delicious but can hold a pretty hardy amount of sandwich ingredients. I have since used it to make several other sandwiches. For example, when my husband has his sandwiches I can now make the same things for myself in a keto version. In other words, I am one happy mama at lunch time every day now.

So, this sandwich really does hit the spot. Also, it was easy to make, delicious, and low carb. Certainly this will hit the spot when you are craving a good lunch.

As a result, I will be adding various chaffle sandwich recipes to my meal plans in the future because they are amazing! Similarly, I will also be adding some chaffle desserts and goodies to the mix (like chaffle cake).

So, on to the recipe…

Yield: 1 Sandwich

Keto BLT Chaffle Sandwich

Keto BLT Chaffle Sandwich

Enjoy this delicious Keto BLT sandwich without the guilt (and without the carbs)!

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes


Chaffle Bun:

  • 1 egg
  • 1 tablespoon Almond flour
  • 1/2 cup Mozzarella cheese, grated
  • 1 teaspoon baking powder
  • Coconut oil cooking spray

Sandwich Ingredients:

  • 1 Romaine lettuce leaf
  • 2 slices bacon, cooked
  • 1 slice of tomato
  • 1/2 Tbsp Mayonnaise on each chaffle


    1. Spray mini-waffle maker with cooking spray, then preheat until ready.
    2. In a small bowl, beat eggs.
    3. Add rest of chaffle ingredients and mix well.
    4. Pour half of the batter into the center of the mini waffle maker and spread to fill the edges. If you overfill the first one use less each time so you avoid spill over. Close the lid and allow to cook until indicator light goes out (usually 2 to 3 minutes).
    5. Remove the chaffle and allow to cool on a cooling rack – repeat the process for the second chaffle.
    6. Spread half of mayonnaise on each side of chaffle.
    7. Finally, add bacon lettuce and tomato on top of one chaffle then top with remaining chaffle.
    8. Enjoy!


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Nutrition Information:



Serving Size:

1 Sandwich

Amount Per Serving: Calories: 414Total Fat: 31.2gSaturated Fat: 9.1gCholesterol: 217mgSodium: 1134mgCarbohydrates: 9.5gNet Carbohydrates: 8.4gFiber: 1.1gSugar: 2gProtein: 25.4g
Powering Through Your Period for Women on Keto

Powering Through Your Period for Women on Keto

Ladies, when it’s your turn for the menstruation phase of the month, powering through your period takes a little knowledge. We already talked about eating for your hormones throughout the month but now let’s talk about how you can power through the RED.

Prepared Yourself.

This is where spending a little extra time prepping those fat bombs and other treats (and maybe stashing and freezing them so you don’t over-indulge…) goes such a long way. It’s so much better for you to have a keto treat on hand for when the cravings are overpowering than to reach for a Kit Kat and later feel bad about it.

If you haven’t been able to prepare and you need something right now or you’ll go postal, go for a square of dark chocolate – the darker the better. My two favorite dark chocolates are ChocZero or Lily’s. These would be the best choice for anyone who follows the keto lifestyle. I also love to use my Vegan Chocolate Meal Replacement or my Vegan Chocolate Mocha Meal Replacement (which also comes in Vanilla flavor or a whey version) to help me ward off the snacking, over eating and need fo chocolate! 

Ladies, when it’s your turn for the menstruation phase of the month, learn how you can start powering through your period while living the #keto life! Click To Tweet

Watch These When Powering Through Your Period.

Do NOT under any circumstances weigh yourself when you are all bloated up. That will majorly mess with your head. I hate the scale. You should just throw it out altogether. But if you still like to weigh in I cannot tell you enough you will not be pleased with that scale during this time of the month!

Also you will want to chill on the cheese a bit. Dairy can puff our bloated tummies up even more. Of course if you must have some dairy, stick to 4 ounces of dairy per day at most.

Keep on eye on things.

Keep a tab on your calories – make sure you’re eating ENOUGH. Don’t go into some weird crazy starvation mode because you are feeling extra bloated. Eat enough and keep exercising – exercising releases endorphins. Endorphins make you happy. Happy people don’t shoot their husbands (remember, Legally Blonde?!)

Also, keep your pH levels in check. Drink lots of water with some True Lemon packets in there. True Lemon is just dehydrated lemon juice, and you can pick up packets at Walmart or grab a bulk pack on Amazon.

Lastly, when powering through your period…

The moral of today’s story is that your hormones can be supported with a ketogenic lifestyle. It’s amazing in how it fills us up, makes us FEEL good, and heals our beautiful bodies!

So ladies, where are you at in supporting your hormones? And men (if you are reading this) how will you use this information to support the women in your life?

Eating For Your Hormones as a Woman on Keto

Eating For Your Hormones as a Woman on Keto

Eating for your hormones can truly make a world of difference throughout the month for a woman following the keto lifestyle.

Ladies, when we can eat to support our hormones, versus eating because we are hormonal, our bodies – and minds – feel so much better. Why spend half of each month – practically half of our lives – miserable, bloated, and craving everything but the kitchen sink? We can prevent crazy hormone symptoms with delicious, ketogenic foods.

Eating for your hormones on #keto can make a world of difference for a woman (even if you no longer get your period)! Click To Tweet

Even if you no longer get a period, this is useful information as your body is still changing monthly.

Eating For Your Hormones During Each Phase

During the menstrual phase of your cycle your body is calling for proteins and fats. This is a week to stay very low in your carbs and really focus on upping your fats and proteins. You can read more about how to keto through your period by clicking here.

The follicular phase is when you should be focusing on fermented foods – sauerkraut, kimchi, pickles and pickled veggies (beware of added sugars), and raw cheeses. Your body is preparing for ovulation and is asking you to take care of your gut health. If you’re not yet taking a probiotic, now is the time to consider it. Probiotics are truly one of the best probiotics out there and the one I take every single day and I highly recommend you add this to your daily routine.

While we are ovulating, our bodies love raw foods. This is a week to load up on avocados, coconut milk, raw cocoa powder, salads, and raw seeds/nuts. My favorite “raw” treat during ovulation week is the Bulletproof Get Some Ice Cream, and I have it leftover from my menstrual week when I’m focused on proteins and fats.

The luteal phase is most well known for PMS symptoms – aka becoming a frothing-at-the-mouth lunatic! But it doesn’t have to be that way, and if you are eating to support your hormones, it won’t. This phase calls for fully cooked foods. Instead of raw salads, go for a bowl of roasted veggies, drenched in butter or ghee. Alternatively, you can opt for some tasty protein slow cooked in your crock pot or Instant Pot.

At each phase, eating the right keto foods can make a world of difference!

Bulletproof Ice Cream (Creamy “Get Some” Ice Cream)

Bulletproof Ice Cream (Creamy “Get Some” Ice Cream)

I scream. You scream. We all scream for Bulletproof Ice Cream!

I cannot think of a better treat than some creamy ice cream. But of course, regular ice cream is a no go when you are keto. Therefore enter the best treat I have made so far. Bulletproof Get Some Ice Cream!

This creamy treat is absolutely amazing! In addition it is my favorite “raw” treat during ovulation week when it is important to eat for your hormones. And because of the ingredients this recipe can double as a Fat Bomb – in ice cream form!

This Bulletproof Ice Cream is an amazing “raw” #keto treat. Plus, because of the ingredients it can double as a Fat Bomb! Click To Tweet

Also, we live in Louisiana and it is warm here for most of the year so ice cream really hits the spot. There is nothing better than sitting out on my patio while my dogs are running in the yard and indulging in this amazing treat. All while not feeling the least bit guilty because I am sticking to my keto way of life.

Why I love this recipe

I ran across the original recipe on the Bulletproof website, but found their version to have more ingredients than I wanted to use. So, after making some tweaks and playing with amounts of each ingredient I came up with a simplified version. And the best part – I can make it vanilla or chocolate flavored!

I also like to use my Dash Mini Ice Cream Maker when I make ice cream. It is the perfect size for a kitchen appliance hoarder like myself. I used to use a full size ice cream maker, but downsized to make smaller portions (although I still do use both depending on the recipe I am making).

Seriously can I get a “Hallelujah” on this one?!?

Yield: 4 servings

Bulletproof Keto Ice Cream

Bulletproof Keto Ice Cream

Also known as Creamy "Get Some" Ice Cream this is the perfect treat!

Prep Time 5 minutes
Total Time 5 minutes


  • 4 whole eggs
  • 4 egg yolks
  • 2 tsp vanilla extract
  • 10 drops apple cider vinegar
  • 7 Tbsp grass-fed butter
  • 7 Tbsp coconut oil
  • 3 Tbsp MCT oil
  • 5 Tbsp Lakanto Monkfruit Sweetener
  • 1/2 cup water or ice


    1. Blend all ingredients, except the water, in a blender until soft and creamy.
    2. Add water and blend some more until well blended. Ideally, you want a yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier texture.
    3. Pour mixture into an ice cream maker & turn it on. This will make perfect-consistency ice cream.


To make your ice cream chocolate flavored, you can add 1/4 cup cocoa powder to the recipe.

This is VERY filling and a few spoonfuls will fill you up quickly, so serving sizes are subjective!

Nutrition Information:



Serving Size:

1/8 of recipe

Amount Per Serving: Calories: 314Total Fat: 34.15gSaturated Fat: 22gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 212mgSodium: 121mgCarbohydrates: 0.95gNet Carbohydrates: 0.95gFiber: 0gSugar: 0.51gProtein: 5.94g
Egg Roll in a Bowl (Keto and Low-Carb)

Egg Roll in a Bowl (Keto and Low-Carb)

Egg Roll in a Bowl is one of my all time favorite dinners. But things changed a bit once I went keto.

We used to do Chinese takeout at least one a week. I am not fond of everything on a Chinese menu. For instance I am not a fan of anything made with tofu. However I aways loved my egg rolls. But unfortunately egg rolls are not keto. Therefore, I needed to find a solution to my egg roll cravings.

As a result, I came up with this is a quick and easy keto go to meal that is absolutely delicious. It is loaded with Asian flavor and ready in under 30 minutes! In addition it is dairy-free and gluten-free as well. Finally, it is very low carb with only 5.05g of net carbs per serving.

Egg Roll in a Bowl (Keto and Low-Carb)

Egg Roll in a Bowl is a hit with the family

The first time I made it was so excited to try it but no one else in my house was. Meanwhile I started to chop and mince my ingredients. In addition the amazing flavors of the dish began to fill the air in our house. Meanwhile, they continued to insist they were not interested in this new dish.

However, by the time I sat down to eat everyone wanted to try it! Then my husband started saying “that smells good”. Of course, if my husband was going to try it our son was willing to give it a go as well. After they polished off their “taste test” all I heard was “oh that’s good I will have a little more”.  In addition, our son said “can I take some to school for lunch tomorrow”.

To sum up, they were totally on board with this new dish by the time all was said and done.

Egg Roll in a Bowl is a quick and easy #keto recipe that is absolutely delicious. And, this recipe only need one pan. That means less time doing dishes! Click To Tweet

Why Egg Roll in a Bowl is an amazing recipe

Now, let me start off my saying some people may find the coconut aminos to be expensive at first but I can assure you they are well worth it to have on hand. In addition to this recipe, you can use the coconut aminos to flavor lots of other foods and a little goes a long way.

Egg Roll in a Bowl (Keto and Low-Carb)

Also this recipe is great to double or triple the amounts to have enough for a large family or to use as a meal prep item! As a result you spend less time cooking during the week. For example, if there are only two of you needing to pack meals, this recipe gives you each 3 meals!

Finally, and quite possibly the best part, this recipe only need one pan. That means less time doing dishes. Because of that you have more free time to do other things. Certainly as a busy parent this is a major plus for any recipe.

As a result of the ease of this recipe in addition to my family’s stamp of approval, you can be sure this recipe will have a regular spot on my weekly meal plans

Yield: 6 servings

Egg Roll in a Bowl

Egg Roll in a Bowl

Egg Roll in a Bowl is a quick and easy keto recipe that is absolutely delicious. And, this recipe only need one pan. That means less time doing dishes!

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes


  • 1 ¼ lb. spicy bulk pork sausage
  • ¼ cup water
  • 3 cups green cabbage, shredded
  • 1 orange bell pepper, sliced
  • ½ tsp garlic powder
  • 1 Tbsp avocado oil
  • ½ Tbsp fresh ginger, finely minced
  • 2 Tbsp green onions, chopped
  • 1 Tbsp rice vinegar
  • 2 Tbsp coconut aminos or tamari
  • Sea salt and black pepper, to taste

Optional garnish:

  • 1 Tbsp toasted sesame seeds


  1. Heat a wok or large high-sided skillet over medium-high heat. Then, add sausage and cook, breaking the meat into small pieces as it cooks, for approximately 5-6 minutes. Once sausage is no longer pink, remove from heat and carefully drain excess grease from pan.
  2. Then return skillet to heat. Next, add water and scrape up brown bits from the bottom of the pan with a spatula. Then, reduce heat to medium and add shredded cabbage, carrots, garlic powder, sesame oil, ginger, and green onions. Season with salt and black pepper, to taste, and cook, stirring frequently, until the cabbage wilts and the carrot softens, approximately 4-5 minutes.
  3. Finally, add rice vinegar and coconut aminos and stir to combine. Cook another 1-2 minutes or until heated through. Remove from heat and transfer to a serving platter or bowl.
  4. Sprinkle with toasted sesame seeds, if using, and serve immediately. Enjoy!


Safety Tip: After draining grease from the meat, wipe off any excess fat that drips down the side of the pan before returning to burner.

Nutrition Information:



Serving Size:

207 g

Amount Per Serving: Calories: 366Total Fat: 29gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 81mgSodium: 1083mgCarbohydrates: 7.05gNet Carbohydrates: 5.05gFiber: 2gSugar: 3.83gProtein: 19g