Tag Archives: lunch

Almond Keto Bread 


That’s right. I said BREAD.

This is a familiar recipe that I have seen floating around the interwebs.

A very simple one pan bread recipe which you can microwave or bake in the oven. I have only used the microwave, but I will include basic oven baking instructions.

So let’s get to it, shall we!

Wait! What is Ketosis? 


  • 6 tablespoons Almond Flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon pink Himalayan salt
  • 2 eggs
  • 2 tablespoons melted coconut oil

The how to’s: 

  1. If using a microwave, use a microwave safe dish.
  2. If using the oven, preheat to 350 degrees and use an oven safe dish.
  3. Put the almond flour, baking powder, and salt in the dish. Mix to blend.
  4. Add the eggs and melted coconut oil. Mix completely.
  5. Microwave: place uncovered in the microwave for 2 minutes 30 seconds on high.
  6. Oven: bake at 350 degrees for approximately 15-20 minutes. (I have a convection oven the time will vary for each oven so check every few minutes after the 12 minute mark)
  7. Remove from the pan and slice horizontal to spilt the “loaf” like an English muffin. Then cut in half.
  8. Toast in a skillet with butter on both sides to crisp the “bread.”

Check out our How We Kicked the Carbs page to find out how we got into this keto lifestyle!

It doesn’t stick to pan at all!!!

Do you need help kicking the carbs? Check out our 5 or 10 Day Experience Packs of KETO//OS here. 

Look at that gorgeous loaf of bread!

If you don’t have time to toast the bread in a pan, use a toaster!

Look at that!! You can make Cinnamon Toast with this bread by simply adding a granulated Keto approved sweetener such as Swerve or Truvia and a few sprinkles of cinnamon! ~You’re Welcome!

Beautiful Golden Brown!

Toast these in a skillet or refrigerate and toast in a toaster oven as needed. 

Make these ahead for the week to have a quick “sandwich bread” ready for those days when you need something quick, full of fat, and easy to eat on the go!

The School year is coming up…use these for your #ketokid school lunch!

Use this simple and quick keto bread as a breakfast toast or make a grilled cheese if you tolerate dairy! How awesome is that!!! You can be keto and have a grilled cheese sandwich…with wine!

Now tell me how how it is to cut the crappy carbage out of your life!

Your mission:

Keep it Simple. Keep it Keto.

Looking for a no sugar, ketogenic wine? Dry Farm Wines will let you have your wine and stay in ketosis!

We are currently taking clients and have a few spots left for personal Keto Coaching! Check out our Coaching Plans and fill out our TK Questionnaire for a free consultation. 

Get the Spec Ops Meal Plan here! 

Eat all the Fat!

Steve and Melody

Almond Flour FlatBread



 Almond flour flatbreads…and you’re welcome.

How do you eat a sandwich or a hamburger when you’re gluten free and you don’t want to fork and knife it?!? We get that question all the time. So here’s one way we solve that problem. 

These are so quick and easy. We use them for everything…anytime we “need” a sandwich. These are also what school lunches are made with around here. Yeah, The Tactical Kitchen has kids. 


It’s time to get Tactical in the Kitchen and find your hands around a Burger. No fork and knife burgers found here Son! Just your hands around some Buns.


Gluten Free Cooking and Baking is different than regular baking. Just throw out all your previous baking ideas and get ready to learn a new way to Mix, Bake and Destroy! Because Gluten Free baking is a whole other animal. 

Here is your Mission!

Mission: Gluten Free Bread

Objective: Almond Flour Flatbread

Yield 12 round flatbreads: Preheat oven to 350 degrees

Having a burger or sandwich that you can hold in your hand isn’t impossible if your gluten free. However, what is difficult is finding breads that don’t contain questionable ingredients. 

Gluten free breads are still a processed food! 

Don’t forget that! 

So try this recipe. It has basic ingredients without the use of any grains or oils that you may be avoiding (sorry Canola Oil, we saw how you’re made and it’s just gross). 

Essential Equipment: 

  • 2 Bowls
  • Whisk
  • 2 Baking Sheets
  • Measuring cups
  • Parchment Paper
  • 3/4 oz ice cream scoop or 1/4 c measuring cup
  • oven


  • 4 eggs
  • 2 Tbsp coconut oil, melted
  • 1/2 cup applesauce, unsweetened
  • 1 cup almond flour, 1/4 cup for sprinkling on parchment paper
  • 1 cup tapioca flour
  • 2 tsp baking powder
  • 2 finger pinch sea salt or pink Himalayan salt

Actions on the Objective:

  1. In a bowl whisk the eggs, coconut oil, and applesauce.
  2. In another bowl mix together the almond flour, tapioca flour, baking powder, and salt.
  3. Add the wet ingredients to the dry. Whisk until completely combined
  4. Place a sheet of parchment on each baking sheet
  5. Sprinkle Almond Flour in 3-4 inch diameter circles to keep batter from spreading
  6. Place one ice cream scoop of batter on each circle.
  7. Bake for 10-12 minutes at 350 degrees.
  8. Remove from baking sheets after letting cool for 5 minutes.
  9. Store in airtight container in refrigerator.


  That’s how you Sprinkle.

Use these Flatbreads for anything you want. Like some Slow Cooker Pulled BBQ Pork Butt! Some Butt on some Buns. Well it just had to be done. 

Now go and make these! 

Top Secret Tactics: You do not have to precise when it comes to  the order you mix the batter ingredients. I have on many occasions dumped everything in one bowl and whisked until combined with great success. 

I have also made these omitting the coconut oil with no problems. I like the smell and flavor with the coconut oil a bit better. But you can choose your own path here. Either way works! 

Don’t forget to follow us with the Stalking Icons. Yeah, we like it. 

Steve and Melody 

Simple Plantain Side 



You may have heard of some A-hole called Gluten. Oh, who is Gluten you ask?

That’s the SOB that makes my body break out in a rash that burns like napalm and itches like a dirty pirate hooker. It’s also know as the protein found in wheat, barley and rye. It’s made up of two proteins, gliadin and glutenin. Gluten can cause a reaction in the body where it’s mistaken for a poison. Kind of like an enemy infiltrating friendly lines conducting sabotage. This falls under the “that ain’t good” category.

So what do you do? Well, you play with all the other food in the world except for wheat. Wheat…you suck, go sit on a hand grenade.

However, I found a new friend, Plantains.

They’re like bananas, just a little more starchy and less sweet. Perfect when fried in a little Grassfed butter! I love these like Private Pyle loves jelly donuts.

This was all made in one cast iron skillet. We like to rock out meals in one pan on a busy day. Less KP for the kids. 


Mission: Get a delicious starchy side without the gluten crap that messes up your gut health.

*We shouldn’t have to qualify this…but yes, all ingredients are organic and pasture raised when possible. Chickens should roam free and eat bugs and grass, cows should graze in green pastures and not eat shit like cement dust or sawdust to make them fat! We are into all that Healthy Shit and you should be too.

This feeds 2 people:


  • 12 oz Chicken thighs, skinless and boneless
  • 10 oz fresh asparagus, trim off the woody ends
  • 1 plantain, peeled and sliced on the diagonal
  • 2 tbsp extra virgin olive oil
  • 2 tbsp Grassfed butter
  • Sea salt and fresh cracked black pepper

Actions on the Objective:

  1. Coat the chicken thighs with 1 tbsp of extra virgin olive oil and season with salt and pepper.
  2. Heat the skillet to a moderate high heat add the last tbsp of olive oil and 1 tbsp of butter.
  3. Place chicken thighs in the skillet and cook on each side for 6 minutes. Remove from the pan and keep warm on a plate by covering with a piece of foil.
  4. Reduce the heat to medium high.
  5. Add 1 tbsp of butter to the pan and after if foams up add the plantain slices and cook for about 2 minutes per side. When you flip them they should be a golden brown.
  6. Remove from pan and sprinkle with a little salt and pepper
  7. Add the asparagus to the pan and sauté for about 4 minutes. Sprinkle a little salt and pepper and serve with the chicken and plantains.

Avocado with Honey and Lime

  • 1/2 ripe avocado, smashed
  • 2 tsp honey, raw local
  • 1/2 lime, juiced
  • Salt and pepper
  1. Mix this all together and top the chicken thighs with it.

This is a fast, one-pan meal, that doesn’t require spices from some exotic location. So don’t screw around and put this one off. Plantains are cheap and delicious. Don’t be jack ass! Get to the store and grab a few plantains and put some starchy goodness on your plate that isn’t filled with gluten.

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Steve and Melody