Daily Keto Go-to’s

MCT (medium-chain triglycerides ) oil is a quickly absorbed, energy-producing fat made from coconut oil.

I always start my day with bulletproof coffee. A lot of keto folks are on the fence about BP coffee “It tastes gross””Limit fat if you are trying to lose fat” etc. For me however, having 2 BP coffees through the morning make it easier for me to make it to dinner and not go over my daily calories but still hit my healthy fats. (pssst…I reallllllly love my coffee). One of the main reasons I started drinking my coffee this way, however, was to get away from the use of sweeteners like stevia, monkfruit etc. These sweeteners do not raise your blood sugar levels but they can stall you out, as I found out in month 4, while trying to lose weight and make you keep your sweet tooth cravings. Don’t get me wrong they are good for folks just starting out trying to get away from real sugar and high carb foods, think of it like a transition food, nicotine gum for smokers if you will. Some people will not have any issues in this department but that is where experimenting comes in. Experimenting is a big part of keto, a lot of folks have food sensitivities that cause IBS, constipation, inflammation etc. and don’t even know it.

Bulletproof Coffee

Anyway back to my coffee, I add 2 tbsp Kerrygold butter, 1 tbsp of MCT oil and coffee in a bullet blender and pulse for 5-10 seconds. It makes a creamy coffee with foam on top for you latte lovers. I have made it other ways, with sweeteners, cinnamon and with just blending with a milk frother (doesn’t work as good, I would have to add heavy cream to get the right consistency) but I always go back to old tried and true.

My other go-to drink besides water is my version of keto-aid. Because of the loss of water weight due to inflammation, your body loses electrolytes easily. To replenish these you can drink bone broth (homemade tastes best and is the most affordable) or make keto-aid. I take a 1lt mason jar (my cup of choice) and add 2 tbsp of apple cider vinegar, 2 tbsp of lemon juice, 1 tsp of Real Salt (salt is a vital mineral, the recommended daily amount is far less than the amount we should be consuming), 1/2 tsp No Salt (a salt substitute made from potassium) OR 1/2 tsp of cream of tartar (which is what I use), stevia drops to taste, water and ice. I have also used flavored and sweetened collagen powder (lemon and berry) but be sure to check your labels. Not all things labeled keto are keto.

Real Salt is a brand of salt mined from an ancient sea bed in Utah so there are no microplastics and the mineral composition is more beneficial.

So you may ask “Why should I drink apple cider vinegar?” I am not going to tote it as some miraculous and amazing thing like some do because I am not equipped to do so. But if you suffer from acid reflux/heartburn you will thank me later. Acid reflux is, at the root, caused by not eating enough fat in your diet, which helps your gall bladder make bile, which helps break down the food you eat. However, if you do not have enough bile/stomach acid in your stomach the valve at the base of your esophagus will remain open causing the bile to creep up and cause the discomfort. Most people will now take an antacid to relieve it but it is a temporary fix because it just essentially causes the discomfort in the first place by reducing the acid in your stomach even more. By adding the apple cider vinegar and upping the acid in your stomach you will digest your foods with less gas and indigestion and resolve your heartburn issue. I use to get heartburn every day all day pretty much, even drinking water would cause the burn but since starting keto 10 months ago and drinking this, I have only had it twice and both times were from just eating too large of a meal.

Keto Breakfast Bake


  • 20 large eggs
  • 1/3 cup of heavy cream
  • 4 packed cups of fresh spinach
  • 2 cups of shredded cheddar (don’t use pre-shredded)
  • 15 thick slices of applewood bacon
  • Salt and pepper to taste
  • Red pepper flakes (optional)
  • Preheat oven to 425 and lay out the bacon on a sheet pan. Squeeze them on there, all 15 pieces should fit. Cook in the oven for about 20-25 minutes or until crispy.
  • Chop the spinach roughly and wilt in a pan without oil to release some of the water, set aside to cool.
  • Grate your cheese, about 3/4 of a pound.
  • Crack all your eggs into a bowl adding the heavy cream and seasonings, mix together well.
  • Take a 9×13 glass pan and spray with avocado oil or lightly grease with bacon drippings.
  • Once the bacon is done, chop it up and reduce the oven temp to 375.
  • Next is the layering in the glass pan. Layer the bacon, then spinach(it should be cool enough now to squeeze some of the water out), half the cheese, egg mixture and then the rest of the cheese.
  • Bake uncovered for 30-35 minutes or until the middle is firm to the touch and depending on your desired brownness.
  • Let cool for about 10 minutes before cutting into 10 portions.

Nutrition Information

10 servings in total

  • Calories 355
  • Fat 26.5g
  • Net carbs 1.2g
  • Protein 25g

Keto Chocolate Cupcakes with Vanilla Buttercream


  • 1/3 cup coconut flour
  • 1/2 cup cocoa powder
  • 1/4 cup Lakanto monk fruit sweetener (or whatever natural sweetener you have)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 4 large eggs
  • 1/4 cup melted coconut oil cooled
  • 1/4 cup melted butter cooled
  • 1/2 cup almond milk (you can use coconut milk as well)
  • 1 tsp vanilla
  • 8 drops of stevia (optional)


  • 1 cup softened butter
  • 1 cup powdered erythritol (I use Swerve or Anthony’s)
  • 2 tbsp heavy whipping cream
  • 1 tsp flavoring of choice (vanilla, almond, etc.)
  • Preheat oven to 350 degrees F. Prepare a muffin pan with cupcake liners.
  • In a bowl whisk together coconut flour, cocoa powder, monk fruit, baking powder, baking soda, and salt.
  • Add eggs, vanilla extract, stevia (if adding), coconut oil, melted butter, and almond milk. Mix until ingredients are well combined.
  • Fill liners about 2/3 (makes about 10 regular cupcakes)
  • Bake for about 20-23 minutes or until a toothpick comes out clean.
  • For the buttercream, place the softened butter in a bowl or mixer and whip until color lightens or about 3 minutes.
  • Add the remainder of the ingredients and mix until combined, scraping down the sides.
  • Whip with the paddle attachment for about 5 minutes to incorporate air and create a light and fluffy buttercream.


Coconut flour is very absorbent. If you find the batter is too thick before putting it into the pans you can add a tbsp of water to thin it out.

Be sure to let the cupcakes cool completely before icing.

If you are not accustomed to using sweeteners like erythritol, I would go a touch lighter when frosting the cupcakes because it can cause stomach discomfort in some.

Allow cupcakes to come to room temperature before serving if you are storing them in the fridge.

Ingredients should be room temperature before mixing to prevent uneven baking.

For those with nut allergies, the coconut oil can be replaced with butter and the almond milk with heavy cream or water.

Nutrition Info – 1 Frosted Cupcake

  • Calories – 345
  • Fat – 34g
  • Net Carbs – 4.5
  • Protein – 5