Fat head dough

Fat head dough is the name given to dough typically made with cheese and low-carb flour such as finely-ground almond meal or coconut flour. It can be a strange concept to wrap your brain around until you try it yourself. But I am here to tell you it works. And tastes amazing. The resulting dough is indeed low carb, and also very rich and tasty. You don’t need a lot of it to satisfy.

The term ‘fat head’ comes from the movie of the same name. It came out ten years ago and is a documentary which tries to challenge popular opinion and nutrition paradigms regarding the standard North-American diet.

Fat head dough is a popular recipe for many following a ketogenic lifesyle. I make it for myself when our family enjoys a pizza night and my four year old has proclaimed she likes it better than the ‘real’ pizza. How’s that for an endorsement?!

The basic recipe I use is adapted from the site Ditch the Carbs and makes a good size pizza which I cut into six slices. I top it will low-sugar tomato sauce, pepperoni and/or salami, mushrooms, peppers, olives, or whatever I have for pizza that particular day. Since there is so much cheese inside the crust itself, I often just sprinkle some Parmesan cheese on top or leave the top cheeseless.

Fat head dough can also be used for other savory dishes, and even for sweet baking. I have made fat head cinnamon rolls previously and recently made cinnamon cream cheese babka which was divine. It disappeared from my house within 24hrs of being made. It was so good! The recipe is from Keto Diet Channel and I can’t wait to make it again. I will note that the amount of butter the original recipe calls for is way too much. When I make it next I will cut the butter down quite a bit when mixing the cinnamon butter mixture. I also didn’t have any walnuts at home when I made it so I’m looking forward to adding those to my next attempt.

I also just found out a few restaurants locally are starting to offer fat head dough options. One location of Boston Pizza so far, and Pannizzaa. Haven’t tried but looking forward to having more options when out and about.

Do you like fat head dough? Have you made it or have a favorite method?

Dinner pic – egg roll in a bowl edition

Egg roll in a bowl.

No recipe per se. Sautéed mushrooms and onions with garlic, ginger, toasted sesame oil, soy sauce, and added ground pork and a bag of shredded veg with broccoli and cabbage (it’s marketed as a type of ‘coleslaw mix’). Added in Konjac rice, and topped with peanuts, green onion, and hot sauce. It was perfection.

This is the konjac rice product. It costs more than regular rice but I pick it up when on sale (usually online). I like it better than the NuPasta konjac long noodles.

Dinner pic – chicken soup edition

Made turkey soup with homemade bone broth. In addition to turkey, I added a little carrot, a good amount of turnip, garlic, thyme, and savory.

Making your own broth is easy. I had a turkey back and thighs from a local grocery butcher. They cost about $7 total and made the broth plus provided meat. I just covered the pieces in water and simmered for a few hours in a slow cooker. Then I separated the meat/bones from the liquid, strained it, and popped it in the fridge.

When I took it out to make the soup, the cold broth was gelatinous with collagen and fat. In the soup pot it went with the other ingredients and it was so good! It would have been great (and more nutritious) with spinach or kale.

I did add turnips because I like them! They have about 3-4 carbs per 1/2 cup cubbed pieces. They contain lots of vitamin C, are a source of fiber, and contain potassium, manganese, calcium, and vitamin B6.

I come by my love of soup honestly as it was a staple in my family for generations. Nothing like a good hot bowl of soup on a cold winter day.

Dinner pic – at an Italian restaurant edition

Went to Piatto which is a pizza and pasta restaurant. Was nervous about being tempted by the beautiful smells of wood-fired handmade pizza. But kept to it with a Caesar salad with chicken for my main (it’s an oldie but a goodie keto-friendly meal). The restaurant makes their own dressing which wasn’t creamy and had a spicy kick. I had pacchi di prosciutto for an appetizer which was pretty filling. That dish was amazing with fresh stringy mozzarella wrapped in prosciutto and smothered in a tomato sauce. Not sure of the dish’s macros but it tasted amazing and had to be better for me than pizza.

I’m looking forward to experiencing more restaurant meals this coming year and learning how to navigate my diet while eating out.

Keto-friendly chocolate chip cookies

I made this recipe recently and the resulting cookies were chewy and satisfying. The recipe is from the site Fat For Weight Loss. It’s a great one and the recipe page has various ingredient options with photos. I used regular almond flour (not fine ground) and added xanthan gum. I didn’t have grass-fed butter but did use butter, of course. The sweetener I had was Swerve, and the chocolate was my fav Lindt 78% cocoa chopped up into pieces.

The dough before baking didn’t look the same as the pic for the original blog recipe. But I kept going and things worked out.

I put small balls of dough on a cookie sheet lined with a non-stick baking mat. That made 15 with some dough leftover. The original recipe said it would make 12 cookies so perhaps I made mine smaller and/or my ingredients made more volume. I did not smoosh or flatten them before baking.

These baked for about 15mins. The original recipe said to bake for 10mins but I kept checking mine and thought they needed more time in the oven. The cookies didn’t spread too much but flattened out to a nice cookie.

As with most keto and gluten free baked goods I found these were better a day after they were baked. The texture gets chewier which I love. Also as with most of my keto-friendly baking these cookies were gobbled up pretty quickly by me and my family. I’m looking forward to trying this recipe out again soon and see how it works next time.

Common ‘keto-friendly’ foods

If you read all my original What is Keto? post or have just landed here after reading other keto resources you may indeed feel overwhelmed. Rest easy! A ketogenic lifestyle does not have to be complicated. And if you haven’t started yet but want to, I think you should just jump right in with both feet. You’ll figure out how to swim as you go.

Please note that I am a meat-eater. You can do keto while keeping vegetarian, or even vegan, but I’m not a great resource for those specific diets. Maybe I’ll look into it more and do a dedicated post in the future.

If you cannot eat gluten, or find you have a sensitivity to it, then you’re in luck because most ‘keto’ foods are gluten free too! If you’re very sensitive to gluten then still be vigilant about cross-contamination at home, while out and about, or in manufactured products.

There are lots of great food as nothing is technically off limits if it fits your macros. Remember that ‘keto’ is eating to promote the metabolic state of ketosis. But here are some go-tos I have regularly:

  • First and foremost: any fish or seafood. Tuna from a can, salmon pan seared in olive oil, shrimp or scallops…I’ve recently found basa fish and love it pan-friend in butter. Where I’m from, cod fish is king but it’s usually deep fried in a beer and/or four batter coating which is not keto-friendly so I often have it ‘undressed’ or without the batter. Tarter sauce and a squeeze of lemon is great with it, too.
  • Cheese. I love cheese and eat more than I’d like to admit.
  • Pepperoni or salami. These often go hand-in-hand with cheese as a snack.
  • Nuts. I eat lots of nuts now, especially ones with higher fiber content like almonds. Nut butters are also great for baking or making fat bombs (recipes to come!)
  • Eggs. These are a staple of most on the keto diet. I make big batches of boiled eggs weekly and keep them for lunches or a quick snack. Crust-less quiche is also a big hit in our home.
  • Bacon. I’m not going to even pretend that the poster food for the keto diet isn’t something I eat. I don’t eat it everyday, mind you, but I do love it.
  • Veggies. This may surprise you but many on a keto diet eat tonnes of vegetables. Spinach-based salads are my fav, and a good Cesar salad with chicken, or a cobb salad are my go-to restaurant meal when I can’t find anything I’m sure will fit my macros. I tend to stay away from root veggies such as carrots or more sugary ones like corn and peas. But that leaves lots to choose from such as asparagus, peppers, and all the cruciferous vegetables like cauliflower, cabbage, broccoli, brussel sprouts, and similar leafy greens.
  • Berries. It’s true that I don’t eat much fruit but I love berries, especially when they’re in season but I get frozen ones for smoothies other times of the year. Berries are higher carb but have lots of fiber and can satisfy a sweet craving.
  • Avocados. Loaded with good fats and some fiber too.
  • Chicken wings. Make them yourself or ensure those you’re buying aren’t breaded or have extra carbs. Also watch out for any sauce on them as the sauce may be too high-carb for your diet.

These are all standard in my diet. What you’ll notice is they are mostly whole foods or can be used as ingredients in home cooking. I do cook a lot, but am partial to some packaged foods that are keto-friendly.