Category Archives: Breads

Keto Breakfast Bars with Variety

Photo: Keto Breakfast Bars

This is a low-carb or Keto adaptation of an oatmeal breakfast bar recipe that has changed so much that it is really a new one.

Using a combination of flour products, I created a nice mix with great flavor but isn’t overly sweet. You can experiment with add-ins, but be aware of the added carbs in your additions. I recommend Carbquick or Bakesquick for the baking mix since they are both low in carbs. Other low carb baking mixes, such as Bob’s Red Mill and King Arthur Flour, also work. Add extra sugar substitute if you want your bars to be sweeter. I also add a simple icing for that purpose.

While I’ve used unsweetened almond or coconut milk to keep the carbs low, you can use whole or 2% fat milk or cream. The carbs will go up a little.

Blueberry Oatmeal Bars made in pan with separator.

These make eight breakfast bars that are filling and very satisfying with your morning coffee or tea. If you feel overly full or want to cut the carbs a little more, you can make a dozen by slicing 4 bars in one direction and three the other way. I have a Copper Chef 11×7-inch pan with separators to make 12 bars that I used, but you can also use an 8×8-inch pan and cut them yourself.

Keto Oatmeal Bar

Keto Oatmeal Breakfast Bars

1/4 cup old-fashioned Rolled Oats
1/4 cup Almond Flour
1/4 cup Golden Flax Meal
1-1/4 cup CarbQuik or other baking mixes
⅓ cup packed Swerve Brown Sugar
1 tablespoon White Sugar Substitute
1 ½ teaspoons Baking Powder
½ teaspoon Salt
½ teaspoon ground Cinnamon
1 cup Unsweetened Almond or Coconut Milk
2 Eggs
2 tablespoons Canola Oil
1 teaspoon Vanilla Extract or Almond Extract
1/4 cup Chopped Pecans or Walnuts (optional)

Preheat oven to 350 degrees F (175 degrees C). Grease an 8-inch square pan.

Combine oats, brown sugar, white sugar, baking powder, salt, and cinnamon together in a bowl. Whisk milk, eggs, canola oil, and vanilla extract together in a separate bowl. Stir egg mixture into oats mixture until well combined; set aside until flavors blend, about 20 minutes. Spread oats mixture into a prepared square pan.

Bake in the preheated oven until edges are golden brown, about 30 minutes.

To make this using Coconut flour, replace the Baking Mix with 1/2 cup Coconut flour and add 1/4 cup Egg Whites. The extra egg whites will be absorbed by the flour and help it to rise.

Add-Ins: 1/2 cup chopped Pecans, 1/2 cup chopped Sugar-reduced Craisins, 1/2 cup Blueberries, or 1/2 cup Pumpkin Puree

This version is made with Coconut flour and uses pumpkin puree. You can use this as a base to make any of the bars using Coconut flour.

Makes 8 servings

Nutrition Info: Keto Oatmeal Bars

Image: Pumpkin Oatmeal Bar

Oatmeal Pumpkin Bars
With Coconut Flour

The pumpkin version is my favorite bar. It’s very moist and filled with spices.

1/4 cup old-fashioned Rolled Oats
1/4 cup Almond Flour
1/4 cup Golden Flax Meal
2/3 cup Coconut Flour
⅓ cup packed Swerve Brown Sugar
1 tablespoon White Sugar Substitute
1 ½ teaspoons Baking Powder
½ teaspoon Salt
1 tablespoon Pumpkin Pie Spice
1 cup Almond or Coconut Milk
1/2 cup Pumpkin Puree
3 Eggs
2 tablespoons Canola Oil
1 teaspoon Vanilla Extract or Almond Extract
1/4 cup Chopped Pecans or Walnuts (optional)

4 tablespoons Swerve Confectioners’ Sugar
1 tablespoon Unsweetened Almond or Coconut Milk
1/2 teaspoon Vanilla Extract

Prepare according to the above instructions and add pumpkin puree with the wet ingredients. This recipe may take a little longer to cook, so check at 30 minutes, then extend by 5 minutes until a toothpick inserted in the middle comes out clean.

Makes 8 servings

Nutrition Info: Pumpkin Oatmeal Bar with Coconut Flour

A Substitute for a McGriddles Pancake

Photo: McGriddles-style Pancake Sandwich

I found this recipe on Tova Foods website. They are the makers of Carbquik, but the recipe was submitted by a user who compared it to McDonald’s McGriddles pancake sandwiches. I’ve never eaten one from Mickey D’s, so I can’t say how close it is to theirs. However, I will say it tastes delicious and works well to hold the sandwich together.

In fact, you can use the pancakes with any combination you’d like for a sandwich. Not too sure about tuna, though it might work fine.
If you don’t like flax meal, you can make it with another low carb flour or all Carbquik. However, the carbs will go up to another .5 to 1 carb, depending on what flour you use.

McGriddles-Style Pancakes

1/4 cup Carbquik or other Low Carb Flour
1/4 cup Golden flax meal
1 teaspoon Sugar Substitute
1 teaspoon Vanilla Extract or Sugar-free Maple Syrup
1 Egg
3 tablespoons Butter, melted
2 tablespoons Cream plus 2 tablespoons Water

3 Eggs
3 slices Ham or Sausage Patty or 6 slices Bacon
3 slices Cheese of choice

In a medium bowl, mix the ingredients together. The batter should be easy to scoop and spread in a skillet like most pancake batter.

Heat the skillet over medium-high heat and spray with cooking spray. Put about two tablespoons of batter in it and spread to make a 4″ circle. If there’s room for a second pancake, make another about the same size. Repeat until you’ve used all the batter.

Use two pancakes to make your sandwich. Cook the meat in the same skillet with a little butter. Place the meat on one pancake. Cook the egg to your preference (I like to break the yolk and mix it into the white.) Place on top of the meat. Repeat for other two sandwiches.

Makes 3 sandwiches. If you only want one, you can store the extra pancakes in the refrigerator for a few days or freeze them to use later.

Nutrition Info for Pancakes and Sandwiches

Thanksgiving is Upon Us

Amazingly, we have arrived at Thanksgiving in the USA. Canada celebrated a month ago. For everyone else, think of it as a prelude to the end of the current season. Here, in Reno, Nevada, our non-evergreen trees have dropped the last of their leaves signaling that Winter is coming. Snow is already on the Sierra Nevada Mountains. I can recall more than one snowy Thanksgiving here, so it could be a possibility.

Hope all of you are well. This has been a particularly tough year for everyone, but we are still surviving and are so thankful for it. For me and the friends I cherish, this is the one thing I am so grateful to say. Our hopes are to have a resolution to the pandemic soon, but until then, to continue to stay safe and healthy.

This message is a little late getting out, but if you are looking to keep your carbohydrates down over Thanksgiving, here are a few recipes I’ve published to help you do that:

 Happy Thanksgiving 2013 – Pumpkin Panna Cotta – has links to Smashed Turnips with Leeks, Irish Style Celery and Kohlrabi, and Butternut Turnip Mash.


Easy Low Carb Stuffing Bread

Use it in your favorite stuffing.


Traditional Pumpkin Pie 

Includes crust recipe.




 No Bake Pumpkin Cheesecake





Got leftovers?

Try this Turkey and Stuffing Pie



Use the search feature to find even more recipes for vegetables and desserts to compliment your feast.

I don’t have a new recipe for today because I’m scurrying to get everything prepped for Thanksgiving and doing NaNoWriMo (for those who don’t know, that is National Novel Writing Month, so I am writing as many words on a new novel as I can). I will have a recipe on Friday for low carb Pecan Pie. You won’t miss those carbs at all. Trust me.

Until then, have a very good Thanksgiving and stay safe.


Get a quick flatbread to the table in 15 minutes

Photo: Naan flatbread

If you’re a fan of Indian cuisine, then you’re familiar with naan bread, that lovely flat bread that is served with sauce dishes. While it can be made with yeast so it rises more, I was delighted to find this simple recipe, which is made without yeast. In fact, I was pleasantly surprised to find I could make a low carb version using low carb flour in it and still get a very tasty bread to sop up my curry sauce.

I added the garlic and herb seasoning — I used Mrs. Dash, but any brand will work– and curry powder. Not everyone is as thrilled with curry as I am, so feel free to omit it. This recipe is flexible, so if you want to add onion powder or even chopped green onions to it, you can. Look for the lowest carb plain yogurt you can find. These vary quite a bit in the carb count, so try to get one around 7.5 g or less per serving.

Simple Naan Bread

1 cup Carb Counters All Purpose LC Flour
1/2 teaspoon Baking Powder
1 teaspoon Sugar Substitute
1 teaspoon Olive Oil
1/4 cup Plain Greek Yogurt
1 teaspoon Curry powder (optional)
3 tablespoons Butter
1 teaspoon Mrs. Dash (R) Garlic & Herb Seasoning Blend

In a bowl, mix flour, baking powder and sugar substitute together. Add olive oil, yogurt, garlic and her seasoning, and curry powder, if using. Mix together until the dough pulls together and is elastic.

Separate the dough into 4 balls. Lightly powder a bread board with a little low carb flour, then pat one of the balls into an oval shape. Using a rolling pin, roll the dough out in an oblong shape until it is about 1/4″ thick.

Heat a heavy skillet, such as a cast iron or copper skillet, over medium high heat. Spray the pan with baking spray (like PAM), then cook the flatbread for about 2 minutes or until the bottom begins to show a mottled brown pattern. Turn and cook the other side for another 2 minutes. Remove to a plate and spread melted butter over the cooked bread.

Repeat with the other three balls. Makes 4 servings.

Simple Cheese Bread Rounds

Photo: Cheese Bread Rounds

As bread for sandwiches or a snack, these easy-to-make cheese rounds are sturdy enough and quick to make. The recipe came from DCC Carb Counters using their Bakesquick for the small amount of flour they use. Although I haven’t tried any other flour options, I believe any low carb baking mix, or almond or coconut flour will also work. If you use coconut flour, use half the amount and add another egg white.

You can add any number of spices or seeds to the recipe to vary the flavor. Use hard cheeses, such as cheddar or Swiss for at least one of the options.

I used two of these rounds to make a chicken salad sandwich, and they worked beautifully. They cool to a sturdy, but still soft cheese bread round that holds up to the meat, mayo, lettuce, and tomato. I don’t know if it will work with a hamburger, but it might.

Two cheese bread rounds hold a chicken salad sandwich together.

Cheese Bread Rounds

1/3 cup Carb Counters™ Bakesquick™
1/4 cup Shredded Sharp Cheddar Cheese
1/4 cup Parmesan or your favorite blend of shredded cheeses
2 Large or Extra Large Egg Whites or 6 tablespoons Liquid Egg Whites
1/2 teaspoon Mrs. Dash Garlic & Herb Seasoning *

Preheat Oven to 350°. Spread a sheet of parchment paper on a cookie sheet or pizza pan (or coat the surface with non-stick cooking spray.)

In a mixing bowl, add all the ingredients and stir until they are blended together. Separate into 6 tablespoon-sized pieces and roll into balls. Place each on your cookie sheet, allowing 4″ between balls.

Use a piece of plastic wrap to press balls down to 4″ wide rounds. A plastic baggie works well to put your fingers in to do this. Bake for 12-15 minutes until they are a light golden brown. Cool on a rack.

Makes 6 flat bun-size rounds.

* You can use any add-ins to enhance the flavor that you like. Suggested seasonings are Italian, dried chives, dried onions, dried dill, and Mexican blend herbs for a spicy flavor. You can also add in sesame seeds or poppy seeds.

Image: Nutrition Information