Tag Archives: gluten free

Easy “Mashed” Cauliflower


Now that we have all discovered that Cauliflower can be turned into everything from Pizza to “Tater Tots”…

It’s time to settle back in to the real reason this otherwise discarded white vegetable has made it’s way into our hearts and onto our plates.

Keto-fied Mashed Potatoes!

That’s right! We can have mashed white stuff on our plate! It makes us have that same warm and fuzzy feeling that creamy mashed potatoes flood our souls with. It feels good to dip a piece of pan fried chicken into this creamy mashed cauliflower! You know what makes it 100 times better. It’s easy and fast! And we all love that!

Now that we can find frozen Riced Cauliflower in almost every store in the country from some very recognizable brands, it’s even better. No more of that chop, steam, squeeze, and then puree with a food processor crap! That takes too much damn time!

What you need:

  • 1 immersion (stick) blender
  • 1 sauce pan with a lid
  • 1 bag frozen riced cauliflower
  • 4 oz cream cheese
  • pink Himalayan salt and pepper

How to:

  1. Pour the frozen riced cauliflower into the sauce pan
  2. Turn the heat to medium high
  3. Cover the pan with the lid
  4. Stir every few minutes until all the cauliflower is no longer frozen
  5. Add the cream cheese and put the lid back on
  6. Turn the heat down to medium low
  7. Continue to stir occasionally until the cream cheese is melted and the cauliflower is hot.
  8. Remove from he stove top and using your immersion blender set to the lowest speed begin to puree the cauliflower and cream cheese together. Increase the speed and continue until you have the desired consistency.

Top with some of your favorites if you desire, like shredded cheddar, chopped bacon, and sour cream…. Loaded Mashed Cauliflower! YUM!

I love topping my mashed cauliflower with a bunless burger. Kind of like getting that old style Salisbury steak and mashed potatoes! Don’t act like you didn’t like those frozen dinners! 

Are you having trouble getting into ketosis? What if you could get there faster? Find out how fast here! 

Check out our How to Make Cauliflower Mash Video!

Keep it Keto!

Steve and Melody

Looking for a no-sugar Keto friendly wine? 


Cinnamon Sugar Keto Kreme Donuts 


Are you looking for a Sunday Morning Easter Donut that’s simple and easy!

We’ve got you covered!

These donuts were taste tested by non-ketogenic teens and passed the test. If those picky eaters liked them, you’re sure to love them! 

My absolute favorite donut has always been the simple Cinnamon and Sugar Cake Donut. But let’s face it, donuts aren’t exactly a good healthy choice. Until now! I don’t have to worry about gluten or sugar issues when I make these simple and quick, healthy, fat filled,  zero sugar,  gluten free donuts!

Now I can have my favorite donuts without any of the guilt or the terrible digestive issues that always followed eating a “regular” donut!

Let’s make sure you have the right expectations when it comes to ketogenic baked goods. They will not taste like or have the same texture as their gluten filled carb-y counterparts. These have a fairly light mouth feel, with a slight cornbread/cake texture. Perfect for enjoying with a cup of coffee! Or slice these in half to make a fantastic hand held breakfast sandwich! The possibilities are endless!

This recipe makes 8-9 donuts!

Let’s start with the ingredients!

Dry Ingredients:

Wet Ingredients: 

  • 6 eggs
  • 1/2 cup whole milk (raw unpasteurized if you can or substitute canned coconut milk)
  • 2 tsp vanilla extract 
  • 4 tbsp melted butter (I used Kerrygold salted) 

*if you do not have KETO KREME when you decide to make these try increasing the coconut flour by 1 tablespoon and add 1 tbsp of granulate erythritol to batter*

Cinnamon Sugar Coating:

  • 1/4 cup granulated erythritol (I use Swerve)
  • 1 tsp ground cinnamon

Mix together in a bowl and set aside. 

All the ingredients are ready to go!

The dry ingredients mixed together and the wet ingredients mixed together!
What to do next..

  1. Mix the dry ingredients in a bowl 
  2. In a separate bowl crack in the eggs, whisk. Add the 1/2 cup of milk and 2 tsp of vanilla. 
  3. Melt the 4 tablespoons of butter. 
  4. Pour the wet ingredients into the dry ingredients and mix until combined. 
  5. Pour in the melted butter and mix until butter is incorporated. 
  6. Pour the batter into a donut pan. 
  7. Bake for 18-20 minutes at 350 degrees. Let cool for a few minutes then remove and roll in the cinnamon sugar coating. 

If you’re worried about them sticking in your pan, just rub a small amount of coconut oil in the pan. I didn’t have any trouble with mine. They popped right out!

Mix the wet ingredients into the dry.

Add the melted butter.

Pan up those donuts. (About 1 1/2 ounces of batter per donut)

Bake for 18-20 minutes at 350 degrees.

Roll the warm donuts in the cinnamon and sugar coating.

Plate them up.

Then enjoy!

Save any leftover cinnamon sugar mixture for the next time!

Nutrition Information per Donut:

  • Calories 191
  • Fat 14g
  • Total Carbs 8g
  • Fiber 3g
  • Protein 7g

To get a Sample Experience Pack of KETO//OS just click here! 

Try this donut recipe with a cup of Tactically FAT Coffee to get your day started with all the Healthy FATS!
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If you’re new kid or an old kid exploring Ketogenic eating, join our Tactical Keto Secret Group! A supportive forum for those leading a TACTICAL KETO life!

Eating fat is my favorite,

Steve and Melody

Cloud Bread: The TK Version 


We know the power of a sandwich. It’s simple. It’s fast. It’s convenient. But when we embark on a ketogenic lifestyle it’s one of the first things we have to give up!

This Cloud Bread has a lot of variations floating around the interwebs. So we aren’t sure who to thank for coming up with it. But here is our version!

  • 6 eggs, separate the yolks and whites
  • 1/4 tsp cream of tartar
  • 6 tbsp cream cheese
  • 1/2 tsp Himalayan pink salt
  • 1 tsp baking powder
  • 1 tsp baking soda

You’re going to need a mixer (hand or stand mixer). Make sure you have some parchment paper available or silicone baking sheets. That ensures that the bread won’t stick to the baking sheets! 

  1. Preheat oven to 300 degrees F
  2. Beat the cream cheese until fluffy with your mixer.
  3. Separate the eggs. Put the yokes in the bowl with the whipped cream cheese. Beat until combined.
  4. Add the salt, baking powder and baking soda to the cream cheese and egg yolk mixture, beat to combine.
  5. Place the egg whites in another bowl (preferably a glass, ceramic or stainless steel bowl…no plastic!)
  6. Add the cream of tartar to the egg whites.
  7. Whip the egg whites with the whisk attachment of your mixer until they are stiff.
  8. Gently fold the egg whites into the egg yolk and cream cheese mixture.
  9. Spoon the batter onto a parchment or silicone lined baking sheets. Spread the batter into a circular shape with the back of spoon or spatula.
  10. Place the bread in the oven and bake for 30 minutes. They will begin to turn slightly golden.
  11. Remove from oven and cool completely. They will become more “durable” after cooking for several hours. So make ahead if you have the chance!

**To Reheat we suggest using a non stick skillet and a little butter to crisp the cloud bread up. Just melt the butter in the skillet and toast each side of the bread for a couple of minutes! You could just go ahead a make a grilled cheese sandwich at this point! How awesome is that!

We did not wait that long! It was Burger Night! They actually held together rather well! 

These can be really versatile for some of you that need to have Lunch Box food! Make your own Ketogenic Egg McMuffin or fill it with Tuna And Mayo! Or just that classic turkey sandwich!

Maybe try using these as a pizza topping base! Get creative!


Eat All The FAT!

Steve and Melody