Are mushrooms low carb and keto friendly?


The short answer is… yes. I use mushrooms all the time to accent a meal. I put them in my omelets, serve them along side a steak, sauté them with green beans, snap peas, or broccoli among other vegetables. I think they’re great. I don’t think it’s possible to add so many mushrooms to a meal or a recipe that you’ll pop over your carb limit for the day.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively.

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger

Can You Eat Mushrooms on a Keto Diet? (

Image by cocoparisienne from Pixabay

Citrus Beef & Olive Stew

Entrees, Recipes


2 lb.Boneless Beef Chuck – Cut into 1″ cubes
2Carrots – Cut into 1/2″ rounds
2Anchovy Filets – Patted Dry
2 tbspOlive Oil
2 clovesGarlic – Thinly Sliced
1Yellow Onion
1 cupKalamata Olives
1 cupBeef broth or stock
1Bell Pepper
1Orange – For the peel and zest
2 tbspRed Wine Vinegar
1 cupFlat Leaf Parsley – Roughly Chopped
 Salt & Pepper to Taste

Preheat oven to 325F

In a medium dutch oven toss beef with 2 tsp salt & 2 tsp pepper. Add 1/2 of the carrots, all the anchovies, garlic, and onion. Toss, cover and place in the oven for 1 hour.

Remove pot from oven and stir in 1/2 cup of olives. Return to the oven and cook uncovered until tender. About 30 minutes.

Make 1 tbsp of orange zest from the orange and set aside. Using a vegetable peeler take 4 to 5 strips of orange peel and set aside.

Transfer meat to a bowl. Pour juices into a bowl through a fine mesh strainer. Add up beef broth to make a total of 1 1/2 cups of liquid.

Pour juices back into the dutch oven and bring to a boil scraping up all the brown bits in the pot. Reduce heat to medium and simmer until liquid is reduced by 1/4. About 5 minutes.

Add remaining carrots and the peppers. Simmer until vegetables are tender. 10 to 15 minutes. Add orange peels & beef. Cook for 5 minutes until sauce thickens a little and sticks to the beef. Add remaining olives, orange zest, vinegar, 1/2 parsley. Stir and add salt and pepper to taste.

Finish with remaining parsley.

Flat Iron Steak with Eggplant Ragu

Entrees, Recipes


1 1/2 lb. Flat Iron Steak – Sliced into thin strips
4 tbsp Olive Oil
1 lb. Eggplant – Cut into 1 inch chunks
14.5 oz. Can of Diced Tomatoes
4 cloves Garlic – Minced
2 tsp Dried Oregano
3/4 tsp Ground Cinnamon
1/2 cup Fresh Mint Leaves – Rough Chopped
1.5 oz. Feta Cheese – Crumbled
  Salt & Pepper to Taste


In a large skillet brown the steak in 2 tbsp of olive oil and set aside

In the same skillet, over medium high heat add 2 tbsp olive oil and eggplant, 1 tsp salt, and cook until eggplant is slightly softened. Reduce heat to medium and add the can of tomatoes and all juices, garlic, oregano, and cinnamon. Cook until slightly thickened, about 5 minutes. Add the steak and any juices back to the skillet and 1/4 cup of mint. Stir briefly and set aside.

Arrange steak on a platter and spoon ragu over the top. Or serve in a small bowl. Finish by sprinkling crumbled feta cheese and remaining fresh mint.

Garlic Avocado Dressing (or dip)

Recipes, Sauces & Dressings


1 Avocado
3 to 4 cloves Garlic
3 tbsp Mayonnaise
  Salt & Pepper to taste
  Water (Optional)


Remove garlic cloves from their skins and place them in a small bowl and cover with water. Microwave on high for 60 seconds. This will soften the garlic and remove some of its harshness. Drain, allow to cool, and mince. Set aside.

Remove the avocado from its skin and place in a bowl and mash with a fork or small potato masher until relatively smooth. Some chunks are okay.

Add mayonnaise and garlic and continue to mash until smooth. Add salt and pepper to taste. Allow to sit in the refrigerator for 30 minutes for the flavors to meld.

Use as is for a dip for vegetables or chips. If using for a salad add some water to thin out the mixture.

Keto Chocolate Almond Torte

Desserts, Recipes

Update: Hat tip to Kate. She noticed I had an entire stick of butter for the ingredients when this only requires at most 2 tablespoons. Thank you!

This is based off a recipe from Milk Street for a Caprese Chocolate and Almond Torte. It seemed easy enough to convert to a keto friendly version so I thought I’d give it a shot. I thought it turned out great! I served it with a dollop of sour cream.

NOTE: If you prefer things sweeter then double the amount of allulose powder. I don’t have a sweet tooth so the 1/2 cup was more than enough for me.


  • 2 cups Almond Flour
  • 1/3 cup Sliced Blanched Almonds
  • 5 Eggs large
  • 2 tsp Vanilla Extract
  • 6 tbsp Unsweetened Cocoa Powder
  • 2 tbsp Butter
  • 1/2 cup Allulose Powder
  • 1/2 tsp Salt


Preheat the oven to 350°F

Coat the bottom and sides of 9-inch round cake pan with melted butter, line the bottom with kitchen parchment paper, then coat the parchment with melted butter. Crack the eggs into a liquid measuring cup and add the vanilla; set aside.

In a food processor, pulse the almond flour and cocoa powder until they are well combined 10 to 20 pulses. Add the sweetener and salt, then process until well combined, about 30 seconds, scraping the bowl as needed.

With the machine running, gradually pour in the egg mixture. Continue processing until the batter is smooth and homogeneous, about another 15 to 20 seconds.

Remove the blade and scrape the bowl to make sure all is well combined.

Pour the batter into the prepared pan, then sprinkle evenly with the 1/3 cup sliced almonds.

Bake until the center feels firm when gently pressed and a toothpick inserted at the center comes out with moist, fudgy crumbs attached, 30 to 35 minutes.

Let cool in pan on a wire rack for 30 minutes. Run a knife around the sides of the cake, then invert onto a rack. Peel off the parchment and reinvert the cake onto a platter.

Serve warm or at room temperature.

Serving Size (59 g)
Servings Per Recipe 10
Amount Per Serving
Calories 118
% Daily Value
Total Fat 9.5g
Saturated Fat 2.8g
Cholesterol 99mg 33%
Sodium 170mg 7%
Potassium 108mg 2%
Total Carbohydrate 3.9g
Dietary Fiber 2.1g
Sugars 0.5g
Protein 5.7g
Vitamin D 10mcg52%
Calcium 27mg2%
Iron 1mg6%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Keto Popovers

Breads, Recipes


• 2 tsp Xanthan Gum
• 1¼ cups almond flour
• 2 tsp baking powder
• 1 tsp salt
• 1 cup water
• 2 tsp cider vinegar
• 3 egg whites
• 2 tbsp Butter softened for greasing the pan


Preheat the oven to 350°F
Mix the dry ingredients in a large bowl. Bring the water to a boil.

Add vinegar and egg whites to the dry ingredients, and combine well. Add boiling water, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble loose Play-Doh.

Spoon equal amounts of batter into a well greased popover pan or muffin tin.

Bake on lower rack in the oven for 50–60 minutes. They should be a deep golden brown when done.

Makes 6 Popovers

I discovered this recipe through a happy accident. I was trying to make keto bread but wanted to change some ingredients from the common keto breads I found online.

Instead of rolls the bread puffed up inside and was hollow. So, I thought, this would make a great popover if it puffed up enough when using a popover pan.

It worked! and the result is something that is very close to a standard regular flour popover. It’s almost as tall and has a wonderfully nutty flavor from the almond flour.

To top it off each popover has only 3 grams of net carbs.

I hope you give it a try.

Nutrition Facts
Serving Size (89 g)
Servings Per Recipe 6
Amount Per Serving
Calories 184 Calories from Fat 135 (73%)
% Daily Value *
Total Fat 15 g 23 %
Saturated Fat 2.8 g 14 %
Monounsaturated Fat 1.6 g
Polyunsaturated Fat 8.5 g
Trans Fat 0 g
Cholesterol 10 g 3 %
Sodium 573 mg 24 %
Potassium 28 mg 1 %
Total Carbohydrate 6 g 2 %
Dietary Fiber 3 g 12 %
Sugars 1 g NA
Protein 6 g 12 %
Vitamin A 2 %
Vitamin C 0 %
Calcium 12 %
Iron 0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Chicken Thighs in Lemon Butter w/ Capers

Entrees, Recipes

This is an easy and quick weeknight meal. I love chicken thighs because they are difficult to over cook and they have tons of flavor. I’ve always preferred dark meat on birds to the white meat. This dish should take no more than 30 minutes from start to finish. I served this along side some pan seared asparagus and sauteed mushrooms.

The picture above only shows 3 chicken thighs because this was a dinner for me and my wife so 4 would have been over kill. My general rule for this dish is to use 1 tablespoon of butter per chicken thigh and you can easily adjust the rest to taste. So, this can easily converted to be a quick meal for 1 or 10.


  • 4 Chicken Thighs, skin-on & bone-in
  • 1 tsp Herbs de Provence (Italian Seasoning)
  • Salt & Pepper to taste
  • 4 tbsp Butter
  • 1 Lemon
  • 3 tbsp Capers


Preheat oven to 400F.

Add salt, pepper, and Herbs de Provence to both sides of the chicken thighs. In an oven proof skillet over medium high heat place chicken thighs skin side down. And cook thighs for about 7 minutes until the skin is crispy and golden. Flip thighs over and place in the oven for about 20 minutes or until the internal temperature is about 170F.

While the chicken is in the oven cut the lemon in half. Put half to the side and slice the other half into thin slices.

Remove pan from the oven, put the chicken thighs on a serving plate, and place the skillet over medium heat. BE CAREFULE BECAUSE THE HANDLE WILL BE EXTREMELY HOT! Add the butter, the juice of half the lemon, and half the lemon slices to the pan. Using a spoon to scrape up any bits at the bottom of the pan. Add the capers and continue to cook to reduce the sauce slightly.

Spoon the sauce over and around the chicken thighs and garnish with the remaining lemon slices.

Homemade Mayonnaise

Blog, Recipes, Sauces & Dressings

Homemade Mayonnaise. Mayo is one of the easiest things to make. If you’re looking to make it without vegetable or seed oils DO NOT USE OLIVE OIL. In searching for different oil alternatives a lot of keto and sites that are anti vegetable and seed oil suggest olive oil. I tried it and it doesn’t work. Olive oil has a strong taste and makes a very undesirable mayonnaise. Instead use avocado oil. It has a neutral flavor and makes a beautiful creamy mayo.

Here’s my recipe:

  • 3 Large Egg Yolks
  • 1 cup avocado oil
  • 1 tsp white wine vinegar
  • 1/4 tsp white pepper

In a food processor add the egg yolks and begin to process. Add in the white wine vinegar and white pepper. Slowly drizzle in the avocado oil. After a few minutes it will begin to thicken. Stop processing and check the level of thickness. Stop processing when it is as thick as you like it. In five minutes you’ll have the best mayonnaise you’ve ever tasted.

Doenjang glazed chicken w/ mushrooms

Entrees, Recipes

Doenjang is a fermented Korean soy bean paste. It’s similar to Japanese miso but way more robust. You can find it in many Asian stores but you can substitute Japanese miso which is more widely available in the average supermarket.

The glaze for this dish is pretty potent on its own and you can cut the boldness a bit with some alloluse if you need to. But when it’s done in the oven the juices from the chicken and mushrooms makes a delicious sauce that you can spoon over your chicken or use as a dipping sauce.

Doenjang paste adds a lot of sodium but very few carbohydrates as there is less than 1 gram per teaspoon. I’m using about 15 teaspoons in this recipe so it’s safe to say there are some carbs added but since it’s all in the sauce you’re consuming very little of it unless you end up drinking that delicious sauce at the end.


Doenjang Paste 5 tbsp
Soy sauce 3 tbsp
Rice Vinegar 3 tbsp
Ginger 1 tbsp – finely grated
Pepper 1 tsp
Water 1/4 cup
Allulose powder (optional) 2 tbsp
Button Mushrooms 6 large
Green Onions 3 stalks
Chicken Thighs
(skin on and with bone)


Cover a baking sheet with foil and spray with cooking spray or lightly coat with olive oil. Preheat oven to 450 F.

In a large bowl, combine doenjang paste, soy sauce, rice vinegar, water, ginger, and pepper. Whisk together. If desired add 2 tbsp of allulose powder.

Make two slices in the chicken thighs parallel to the bone and to about bone depth. Coat the chicken in the doenjang mixture making sure to rub into the slices. Place them skin side up on the baking sheet.

Cut the mushrooms into 6 to 8 wedges per mushroom and cut the top 6 inches off the green onions and set aside. Slice the remaining green onions into 2 inch sections. Toss mushrooms and green onions into the doenjang mixture to coat. Scatter the mushrooms and green onions around the chicken on the baking sheet.

Place baking sheet on the middle rack and roast for about 30 to 40 minutes until the thighs register 165F at the thickest part.

Place chicken on a platter with the mushrooms and green onions making sure not to pour sauce over the crisp skin. Slice the remaining green onion tops diagonally and scatter across the top of the chicken.

Add the juices from the sheet pan to a bowl serve along side the chicken.

The nutrition information above does not contain the information for the doenjang paste or allulose powder (allulose is optional anyway). This is the problem with using odd ingredients that most people don’t use. Doenjang paste doesn’t add a lot of calories but it does add a lot of sodium so be aware of that fact.

Avocado Mint Chocolate Custard

Desserts, Recipes

The avocado adds a certain creaminess to this custard and its mild flavor goes well with the chocolate and mint. I used Allulose as the sweetener here and I found it far superior in taste to any other non-sugar sweetener. There is absolutely no artificial sweetener aftertaste when using Allulose.

Allulose is less sweet than sugar (opposite the behavior of the usual artificial sweeteners) so you can use a 1 to 1 ratio to substitute. If you’re already accustomed to not eating sweets than this will be more than sweet enough.

The jury is still out on Allulose however. I’ve been researching it and supposedly it cannot be metabolized in our systems so it passes right through without spiking blood sugar or insulin. I’ve reached out on Twitter to several doctors in the low carb community and was only able to get one to respond (not favorably either). I’m holding out hope that this sweetener is the real deal because it honestly is the only one where I like the taste.



  • 1 Ripe Avocado
  • 3 Large Eggs (Yolks only)
  • 2 1/2 Cups Heavy Cream
  • 1 Cup Mint Leaves – Loosely packed
  • 2 tsp Vanilla Extract
  • 6 tbsp Unsweetened Cocoa Powder
  • 1 Cup Allulose Sweetener
  • Pinch of Salt


In a medium saucepan combine heavy cream, salt, vanilla, and allulose. Whisk to combine. Bring to a simmer over medium heat. After reaching a simmer remove from heat and set aside for 30 minutes.

Mash avocado until smooth.

In a medium bowl whisk egg yolks until they become thick and pale in color. Should take about 3 minutes. Add mashed avocado and whisk until smooth.

Take 1/2 cup of the warm cream mixture and slowly add to the egg yolk/avocado mixture while whisking. Add this very slowly to avoid curdling the egg yolks. Add cocoa whisking to remove any lumps.

Add the egg yolk/avocado/cream/cocoa mixture back into the saucepan with the cream mixture. Cook over medium/low heat until mixture becomes thick and coats the back of a spoon.

Strain the mixture through a fine mesh sieve over a bowl set over ice. Place in the refrigerator for at least 4 hours before serving.

Nutrition information above does not include allulose because it is not in the ingredient list on If the claims about allulose are true then there are no added calories and allulose is not metabolized by the human body so any carbohydrates are irrelevant. Here is the nutrition information on allulose from the brand I used in this recipe.