In the world of ketogenic diets, finding recipes that satisfy cravings while adhering to strict carbohydrate limits can be a delightful challenge. "Keto crack" recipes have emerged as a popular solution, offering intensely flavorful and often addictive dishes that fit seamlessly into a low-carb lifestyle. This article explores some of the most popular keto crack recipes, including crack slaw (or egg roll in a bowl), crack chicken, and keto crack toffee, providing insights into their ingredients, preparation methods, and nutritional benefits.
Keto Crack Slaw (Egg Roll in a Bowl)
Keto crack slaw, also known as egg roll in a bowl, is a deconstructed take on the traditional egg roll, removing the high-carb wrapper while retaining all the savory flavors of the filling. This dish is quick, easy to prepare, and packed with fresh vegetables and Asian-inspired seasonings.
Ingredients
- Ground meat: Any ground meat works well in this recipe, including ground beef, ground turkey, ground chicken, or ground pork.
- Shredded cabbage: Pre-shredded coleslaw mix is a convenient option. Using a tri-color mix adds visual appeal. If using plain cabbage, consider adding shredded carrots and red cabbage for color and nutrition.
- Onion and garlic: Diced onion and minced garlic form the aromatic base of the dish. Avoid cooking the onions in toasted sesame oil, as the flavor can be overpowering.
- Spices and seasonings: The key to crack slaw's addictive flavor lies in the blend of spices and seasonings. Common ingredients include:
- Coconut aminos (or soy sauce)
- Sesame oil
- Rice vinegar (or mirin)
- Ginger powder (or ginger paste)
- Thyme
- Cayenne pepper (optional, for heat)
- Salt and black pepper
- Chili sesame oil (optional, for heat)
- Sriracha (optional, for heat)
- Optional toppings: Green onions or shallots and sesame seeds make excellent garnishes.
Preparation
- Prepare the ingredients: Dice the onion, mince the garlic and ginger (if using fresh), and chop any other vegetables you wish to add, such as red bell pepper or scallions.
- Cook the meat: In a large skillet or wok, sauté the onion in cooking oil (vegetable oil, avocado oil, or olive oil) over medium heat until soft and translucent. Add the ground meat, garlic, ginger, salt, and pepper. Cook, stirring regularly, until the meat is cooked through and no longer pink. Break the meat apart with a wooden spoon as it cooks.
- Add the vegetables: Add the shredded cabbage (coleslaw mix) and any other chopped vegetables to the skillet. Stir and cook for 5-10 minutes, until the cabbage has wilted.
- Make the sauce: In a separate bowl, combine the coconut aminos (or soy sauce), sesame oil, rice vinegar (or mirin), ginger powder (or ginger paste), thyme, cayenne pepper (if using), chili sesame oil (if using), and sriracha (if using).
- Combine: Pour the sauce over the meat and vegetable mixture. Stir until all the ingredients are evenly coated. Taste and adjust seasonings as needed.
- Garnish and serve: Garnish with green onions or shallots and sesame seeds. Serve hot.
Tips and Variations
- For a sweeter slaw, add 1 tablespoon of brown sugar (or a keto-friendly sweetener) to the sauce.
- To make traditional egg rolls, wrap the mixture in egg roll wrappers, seal with a little water, and deep-fry at 350°F or air-fry at 380°F for 8 minutes.
- Crack slaw can be stored in an airtight container in the refrigerator for 3-4 days. It is not recommended to freeze it.
Nutritional Information
One serving of keto crack slaw typically contains around 4 net carbs (6g total carbohydrates - 2g fiber). This makes it an excellent choice for those following a low-carb or ketogenic diet.
Keto Crack Chicken
Keto crack chicken is another incredibly popular dish, known for its creamy, cheesy, and bacon-filled goodness. This recipe combines shredded chicken with cream cheese, cheddar cheese, bacon, and ranch seasoning to create a truly addictive comfort food.
Ingredients
- Chicken: Boneless, skinless chicken breasts or thighs work best.
- Cream cheese: Use block cream cheese, cut into cubes.
- Cheddar cheese: Shredded cheddar cheese adds a sharp, cheesy flavor.
- Bacon: Cooked and crumbled bacon provides a salty, smoky crunch.
- Ranch seasoning: Ranch seasoning is essential for the signature "crack" flavor.
- Green onions: Freshly sliced green onions add a pop of color and fresh flavor.
- Chicken broth: Used in the Instant Pot version to prevent burning.
Preparation (Slow Cooker)
- Add ingredients to slow cooker: Place chicken in the liner of a slow cooker. Sprinkle ranch seasoning over the chicken. Top with cubed cream cheese.
- Cook: Cover and cook on low for 5-6 hours or high for 3-4 hours.
- Shred chicken: Turn heat to warm. Shred chicken using an electric mixer or two forks.
- Add bacon and cheese: Stir in bacon. Top with shredded cheddar cheese. Cover and let sit for 5-10 minutes, or until the cheese has melted.
- Garnish and serve: Garnish with green onions and serve hot.
Preparation (Instant Pot)
- Add ingredients to Instant Pot: Pour chicken broth into the liner of the Instant Pot. Add chicken and sprinkle ranch seasoning over the chicken.
- Pressure cook: Secure lid. Pressure cook on high for 15 minutes (25 minutes if using frozen chicken). Do a quick release, open lid, and shred chicken.
- Melt cheese: Switch to SAUTE mode and stir in cream cheese and bacon until the cheese is melted.
- Add cheddar cheese: Top or stir in shredded cheese.
- Garnish and serve: Garnish with green onions and serve hot.
Preparation (Oven)
- Preheat oven: Preheat oven to 400°F (200°C).
- Prepare chicken: Pound chicken breasts or thighs until they are about ¼ inch thick to ensure even cooking. Place chicken in a single layer in a 9x13 inch baking dish.
- Make the sauce: In a medium bowl, mix together cream cheese, ranch seasoning, ½ cup cheddar cheese, and bacon.
- Spread and bake: Spread the mixture over the chicken. Top with remaining shredded cheddar cheese. Bake chicken in the oven for 20-25 minutes, or until the chicken is fully cooked.
- Garnish and serve: Garnish with green onions and serve hot.
Tips and Variations
- If the crack chicken is watery, drain some of the excess liquid before mixing in the cream cheese. This is more likely to occur when using frozen chicken.
- Rotisserie chicken can be used as a shortcut. Simply shred the chicken and add the other ingredients, then heat on the stove or bake in the oven until the cheese is melted and everything is well combined.
Storage Information
Crack chicken can be stored in an airtight container in the refrigerator for 3-4 days. It can also be frozen for longer storage. To freeze, add chicken, ranch seasoning, and cubed cream cheese to a freezer-safe bag and freeze until ready to use.
Read also: Easy Low-Carb Cheese Crackers
Keto Crack Toffee (Christmas Crack)
For those with a sweet tooth, keto crack toffee offers a sugar-free and low-carb alternative to traditional toffee. This recipe features a layer of crisp keto crackers topped with a buttery toffee made with erythritol sweetener, sugar-free chocolate, and toasted pecans.
Ingredients
- Keto crackers: Use homemade or store-bought keto crackers. RealPhat Foods crackers are a popular choice. A basic almond flour cracker recipe can be found below.
- Erythritol sweetener: A mix of Swerve Brown and Swerve Granular is recommended for a richer color and flavor. Other erythritol-based sweeteners like Lakanto and So Nourished can also be used.
- Butter: Use unsalted butter.
- Sugar-free chocolate: Use your favorite brand of keto chocolate, chopped and melted over a double boiler.
- Toasted, chopped nuts: Toasted pecans are a classic choice, but any nuts will work.
- Vanilla extract
- Salt
- Coconut oil spray: For greasing the pan.
Preparation (Crackers)
- Preheat oven: Preheat the oven to 300°F (150°C).
- Combine dry ingredients: In a large bowl, whisk together the almond flour, salt, and baking powder.
- Add wet ingredients: Stir in the egg and the melted butter until the dough comes together.
- Roll out dough: Turn the dough out onto a large piece of parchment paper and pat into a rough rectangle. Top with another piece of parchment paper and roll out to a 1/8 inch thickness, as evenly as you can.
- Score and bake: Remove the top piece of parchment paper. Using a sharp knife or a pizza cutter, score the dough into 2-inch squares. Transfer the parchment to a large cookie sheet and bake for 35 to 40 minutes, or until the edges are golden brown and the crackers are firm to the touch.
- Cool: Remove from the oven and let cool completely before breaking apart into individual crackers.
Preparation (Toffee)
- Preheat oven: Preheat the oven to 375°F (190°C).
- Prepare pan: Line a 9×13 inch pan with parchment paper and grease lightly with coconut oil spray.
- Arrange crackers: Arrange the crackers in a single layer so that they cover the bottom of the pan fully. Use a few broken pieces to cover any gaps. You will end up using about two-thirds of the cracker recipe from above.
- Cook toffee: In a medium heavy-duty saucepan over medium heat, combine the sweeteners and butter and stir until the sweeteners dissolve. Bring to a boil and cook without stirring until mixture darkens to deep amber, about 5 to 7 minutes (time may vary depending on the quality of your cookware).
- Remove from heat: Remove from heat and stir in the vanilla extract and salt. If the mixture appears to be separating, stir in 2 tbsp of powdered Swerve Sweetener until it comes back together.
- Pour over crackers: Pour the hot toffee immediately over the crackers as evenly as possible to cover.
- Bake: Bake for 3 to 5 minutes, until just starting to bubble.
- Melt chocolate: Place the chopped chocolate in a heatproof bowl set over a pan over barely simmering water. Stir until melted and smooth.
- Add chocolate and nuts: Drizzle the chocolate over the cooled toffee and spread evenly. Sprinkle immediately with the chopped pecans.
- Chill: Refrigerate for 20 minutes to set the chocolate is firm and then break apart into pieces (it will typically break up along the lines of the crackers).
Tips and Variations
- Use ONLY erythritol-based sweeteners. The sugar-free toffee will not harden properly with allulose, xylitol, or BochaSweet.
- If making your own keto crackers, you will only need about two-thirds of the recipe to cover the pan.
- Almost all store-bought keto cracker brands add some garlic and/or onion powder to the plain sea salt varieties. But you won’t really taste it in the completed keto toffee.
- For a fun holiday twist, add sugar-free sprinkles along with the nuts.
Storage Information
Store the toffee in a covered container on the counter for up to 7 days, or in the fridge for two weeks. To freeze, layer the cooled toffee between sheets of waxed paper in an airtight container.
Nutritional Information
Keto cracker toffee has approximately 3.6g net carbs per serving.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto
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