Get To Know Us!

Go-Keto-Ing Definition: A state of being, an action, a lifestyle and a huge success! 

We’re Sam and Ryan. Two former fatties on a mission to share our experiences with following a Keto lifestyle. Combined we lost over 230lbs in just about 18 months! Since then we have lead an active healthy life and we decided to blog and create YouTube videos about it. If you are interested in following the Keto lifestyle, we recommend that you get comfortable, cozy and at home on our blog/YouTube channel. We would love to share some ideas, recipes and experiences with you!


Keto Mason Jar Ice Cream

Keto Mint Chocolate Chip Ice Cream – Keto Mason Jar Ice Cream

We can all agree that there is nothing that says summer like ice cream. And if you are like us, ice cream does not just have to be enjoyed during the hot summer months. But it is definitely a menu item that can go missing once you start the keto diet. Today we are going to show you have to bring this delicious treat back. It is easy and simply to make. Absolutely worth a try!

Recipe & Ingredients:

1/2 cup butter
5 1/2 cups of heavy cream
3 egg yolks
1 1/2 teaspoon salt
2/3 cup powdered erythritol
1 tablespoon vanilla
1 1/2 tablespoon mint extract
3 oz sugar free chocolate

Keto Mint Chocolate Chip Ice Cream – Keto Mason Jar Ice Cream

Start off by melting the butter in a large saucepan. This time we are not going to brown the butter. Melt the butter slowly in the saucepan. Once melted add the heavy cream. Over medium heat bring the mixture to where you can only keep your finger in for a couple seconds. This should be the correct temperature so you can temper the eggs.

In a separate bowl add your egg yolks, salt and erythritol. Mix well. Once mixed add 1 cup of your heated cream mixture slowly to the egg mixture whisking constantly to prevent the egg from cooking. This process will temper the eggs. Once you have all the liquid added give it a last good stir and then add the tempered egg mixture to your saucepot.

On medium heat cook your custard mixture for 5 min stirring constantly.

Keto Mint Chocolate Chip Ice Cream – Keto Mason Jar Ice Cream

You should see a little bit of foam forming on the top. But not too much. After cooking for 5 min turn the stove off and let it sit for just a few min. You now need to add the vanilla and mint extract. We recommend not adding these till very last. The essence will dissipate with long cooking times. So by adding it in at the very end you should have the best flavor.

Pour into a mason jar and cool the mixture in the refrigerator. We recommend at least 2 hours. Longer is even better.

Once cooled you are going to take the mason jar out of the refrigerator and start shaking. But this is where we have to caution you. Over shaking this product will result in you making mint butter. Simply shake in as if you are just stirring all the ingredients together. You only need to shake for 1 to 2 min. This process adds a little air into the mixture.

After shaking for 1 to 2 min we poured ours into individual portion containers for freezing. This way you don’t have to scoop your product when you want to eat it!

Keto Mint Chocolate Chip Ice Cream – Keto Mason Jar Ice Cream

Keto Chaffle Tacos

Keto Chaffle Tacos

If you are wondering what to make for dinner tonight, search no more. Chaffle tacos is what is on the menu! You can load these babies up with all your favorite taco fillings without all the carb guilt that comes with regular taco shells. Spoil your family with this amazing dinner! I am sure they will be begging you to make it again and again….. and again….. and again!

Keto Chaffle Tacos

Total Fat: 22.5 g | Net Carbs: 2 g | Protein: 18.5 g

2 Large Eggs

2 Tbsp Almond Flour

1/4 Tsp Salt

1/4 Tsp Black Pepper

2 Tbsp Spring Onion – Diced

3/4 Cup Shredded Sharp Cheddar Cheese

Keto Chaffle Tacos

Combine eggs, almond flour, salt, pepper and spring onion then whisk well. Preheat your waffle iron. Make sure to let it get really hot as your product will release better and turn out with a better crust. Cook the product for about 5 minutes in a nice medium brown crust forms.

Now this is where you get creative. We simply fried up some taco meat. Each taco got loaded with 3 tablespoons of the seasoned ground beef. After that we topped the tacos with guacamole, sour cream and spring onion. But you can use whatever ingredients is to your liking.

Keto Chaffle Tacos
Keto Chaffle Tacos

Keto Chaffles

Sam and I first began making keto waffles back in 2016. We have posted a recipe video for that called “Keto Waffle Bread.” The concept for that recipe is nearly the same as a chaffle, just the increase in almond flour and baking soda along with the addition of butter give it a much more bread like feel.

The chaffle however, is sort of like a crust-less quiche, but maybe perhaps…better! It has an incredible crust that forms its outside due to the hot iron touching the entire surface whereas a quiche is cooked through baking and doesn’t form that incredible crust.

I simply loved the Mediterranean version that we made and the Bacon, Green Onion and Cheddar (Quiche Lorraine) version was equally excellent. Please do give these a try and let us know how they turn out!

Keto Chaffles

Mediterranean Ingredients:

Total Fat: 8.5 g | Net Carbs: 1.5 g | Protein: 10.8 g

2 Large Eggs

2 Tbsp Almond Flour

1/4 Tsp Salt

1/4 Tsp Black Pepper

1 Tbsp Zatar (Mediterranean Spice Blend)

1 Tsp Red Pepper Flakes

1 Cup Shredded Mozzarella Cheese

Keto Chaffles

Quiche Lorraine Ingredients:

Fat: 25.7 g | Net Carbs: 3.1 g | Protein: 34.9 g

2 Large Eggs

2 Tbsp Almond Flour

1/4 Tsp Salt

1/4 Tsp Black Pepper

1/2 Cup Bacon

1/3 Cup Diced Green Onion

1 Cup Shredded Cheddar


Combine Eggs, Almond Flour and spices then whisk well. Add flavor ingredients and mix well. Preheat your waffle iron. Make sure to let it get really hot as your product will release better and turn out with a better crust. Cook the product for about 5 minutes in a nice medium brown crust forms.

Keto Chaffles

Keto Graham Crackers – How to Make Keto Smores’ Part 3

Keto Graham Crackers

I love crispy, crunchy cookies and that is hard to replicate in any keto recipe because of the lack of gluten which comes from wheat flour. Gluten is this highly elastic protein that gives most baked goods their form and structure. It’s hard to form any keto baked good into a dry cracker without it crumbling into granola.

But if you want to make Smores’ you need a graham cracker as your vehicle, one that holds its weight and supports the chocolate and marshmallow. We came up with the idea of using cream cheese as a binder and it worked really well. If you just bake for a longer than ordinary time at a lower heat these will turn out just like your favorite graham. We hope you enjoy and let us know how your keto smores’ turns out!

How to make Smores’ Part 3 | How to make Keto Graham Crackers

Total Fat: 23.7 g | Net Carbs: 1.2 g | Protein: 4.1 g


2 cups Almond Flour | 280 g

1/3 cup Erythritol (Monkfruit Sweetner) | 63 g

1 tbsp vanilla extract | 15 ml

1 tsp salt | 4 g

1/2 cup melted butter | 100 g

1 large egg

1 tbsp cinnamon | 9 g

1/2 cup cream cheese | 60 g

Combine your dry ingredients and mix. Add vanilla to your melted butter and pour mixture into dry ingredients. Mix by hand until a dough ball forms. Add cream cheese and mix again by hand.

The key to making good keto graham crackers is to roll the dough out directly onto the baking surface. Then make your cuts and dock with a fork. Bake at 330 degrees (natural gas oven) for 20-25 minutes until center is golden brown and edges are medium to dark brown.

Keto Marshmallows

I used to be a baker and one of my favorite things is marshmallow treats. There is something fantastic about the texture, smell and taste of a marshmallow. Sam and I have been an a quest to fine an appropriate marshmallow for Keto. One that is spongy, pillowy and delicious. Unfortunately all of the Keto marshmallows advertised online include sweetners that actually affect insulin.

So when you can’t find it online or in the store, you have to make it yourself. And we did. And they were awesome! Especially rolled in toasted coconut. We hope you enjoy this first part of our three part series on how to make Keto Smores’.

Line a 8×8 glass pan with parchment. You will need to do this in advance since he marshmallow mixture sets up rather quickly.

Next you will need to sprinkle a generous helping of roasted coconut flakes on the bottom of the parchment lined pan. This will aid in getting the marshmallow to remove from the parchment later on.

For this recipe you will need:

1/2 cup of roasted coconut flakes

1 cup of water – divided in 2 equal parts

4 tablespoon unflavored gelatin powder

3/4 cup confectioner erythritol or swerve

1/4 teaspoon sea salt

1/4 teaspoon cream of tartar

1/2 teaspoon of vanilla

Start by combining the 1/2 cup of water and 4 tablespoons of gelatin in a large bowl. Give it a quick stir but do not over mix. Set the mixture to the side for later.

In a small saucepan combine the other 1/2 cup of water, erythritol, salt and cream of tartar. Bring the mixture to a rapid boil. After you have reached a rapid boil turn the pot to a medium simmer for five minutes. Remove from the stove.

Pour your hot mixture into the large bowl with the gelatin mixture. Using a whisk start stirring just to loosen the gelatin from the bottom of the mixing bowl.

With a electric hand mixer start mixing the now liquid mixture. You will see it turning a creamy color and start to thicken up.

Now is the time to add your vanilla. Adding the vanilla sooner will result in the vanilla evaporating due to the heat. It is better to add it when the mixture is slightly cooler.

You must be very carful not to over mix. As soon as the mixture can “ribbon” you need to transfer it over to the lined 8×8 glass pan. When the mixture ribbons it forms lines or ribbons in the batter that you can see for just a second before it disappears back into the batter mixture. Please see our YouTube video for the exact consistency.

The marshmallow mixture sets up really fast so you need to make sure you work fast and have no distractions. After you have the marshmallow poured do not try and shape it or move it around much.

Sprinkle with some of the roasted coconut flakes. You will use the remainder of the flakes to coat the sides after you cut the marshmallow into pieces.

Let the pan of marshmallow sit for at least 2 hours. After that you can remove it from the parchment and cut into pieces.

Each batch makes 12 pieces / marshmallows.

Total Fat: 0.4g | Net Carbs: 0g | Protein: 3.7g

Keto “NO Potato” Potato Salad

Keto “No Potato” Potato Salad

Nothing says summer like BBQ and Potato Salad. Cool creamy mayo and sharp white onion is the perfect side dish to all of your grill favorites. To make favorite low carb we substituted Cauliflower florets for the Potato. Wow! It was amazing. You can almost not tell the difference and certainly aren’t missing out on anything.

The thing that is especially great about this recipe is the macros. Its got the trifecta of the keto diet: fat from the mayo and egg, protein from the egg and fiber and macro nutrients from the veggies. Really a great option for Summer grilling!

For this recipe you will need 1 head of cauliflower. Cut the cauliflower into bite size pieces similar to how you would cut your potato pieces. Boil the cauliflower in a saucepot with water and a little salt for 15 min. After 15 min strain the cauliflower and let cool completely.

Keto “No Potato” Potato Salad

In a large bowl combine the following ingredients:

1 head of cauliflower processed as shown above.

1 cup grated celery stalks

1 cup broccoli florets

1/2 cup or 1 bunch of spring onions – cut into small pieces

Give your ingredients a good stir.

1 1/2 cup grated sharp cheddar cheese

4 large hard boiled eggs – cut into bite size pieces

2 tablespoons yeast flakes

1 teaspoon dill weed

1/2 teaspoon sea salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

2 tablespoons yellow mustard

1 cup keto friendly mayo

1/2 teaspoon paprika

Add all the ingredients in a large bowl and mix well. Store in the refrigerator.

Keto “No Potato” Potato Salad
Keto “No Potato” Potato Salad

Keto Spicy Zucchini Relish

Spicy Zucchini Relish | Sugar Free Relish Recipe

Sam and I are into preserving food. Since Grandpa’s garden is overflowing with huge zucchini we thought to make a tangy relish. You can make relish from many different vegetables. It is a great way to preserve your excess crop and provides an easy way to can without having to pressure cook for excessive times. We really enjoy this with our Keto “Potato” salad and alongside of any grilled meat. Happy Canning!

In order to start the process you will need to dice your zucchini’s in a food processor to the desired texture. I personally like my relish diced fine, so that is what I do. After you have diced all your zucchini place the diced pieces in a bowl. Use your hand to turn the zucchini pieces over so that you can salt them with a salt shaker. You don’t need to over salt. Just make sure that at least 70 % of the zucchini pieces are lightly salted. Let this bowl sit for 2 hours. This process will draw out the water out of the zucchinis.

Spicy Zucchini Relish | Sugar Free Relish Recipe

After 2 hours place your zucchini pieces on top of a dry dish towel. Wring out as much of the liquid in order to form your zucchini cake. Just like any moisture or oil extraction leaves you with a dry cake like substance, so also you will produce your zucchini cake.

The reason for this extraction process is to make it so that you will not have to use any type of thickener such as flour, xanthan gum or flax. Your relish will have the same thick consistency as other relish products without added product that may contain carbs.

Spicy Zucchini Relish | Sugar Free Relish Recipe


5 cups zucchini cake

3 cups diced Hatch Green Chile (New Mexico Chile) You can use other peppers if you do not have access to Hatch Green Chile’s. It also depends on your spice preference.

1 cup diced sweet red bell pepper.

3 garlic cloves – diced.

2 cups diced onion.

Give ingredients a good stir. Make sure everything is well distributed.

You will need 3 quart size mason jars or 6 pint size mason jars depending on the size you want to can in.

Fill your sterilized mason jars with your zucchini, chile, bell pepper, garlic and onion mixture. You want to have a semi tightly packed jar. However do not over pack or over full.

Dry Ingredients:

To each jar you are now going to add the following dry ingredients.

1/2 teaspoon dry mustard powder

1/2 teaspoon turmeric powder

1/2 teaspoon black pepper. If you don’t like pepper as much as we do you can use less.

1/4 teaspoon celery seed.

1/2 teaspoon monk-fruit sweetener.

1/2 teaspoon cayenne pepper.

1/2 teaspoon red chilly flakes.

Vinegar (please see note on vinegar)

Vinegar: To each quart size jar I add 3/4 cup white vinegar. You can use apple cider vinegar if you would like. However no less than 3/4 cup can be added to each jar. The vinegar gives the tangy flavor you are looking for while preserving your canned ingredients.

Spicy Zucchini Relish | Sugar Free Relish Recipe

Poke each jar with a knife while adding the vinegar. This will assist in removing the air bubbles so that you can add the necessary amount of vinegar. Pack your jars 1 to 1 1/2 inches from the top. DO NOT OVER FILL YOUR JARS.

From here on you follow your traditional canning method. Clean the mouth of the jar and water bath. You will need to make sure to check on the canning instructions in your areas. https://nchfp.uga.edu/how/can_06/summer_squash_relish.html

Spicy Zucchini Relish | Sugar Free Relish Recipe

Keto Dairy Free Butter

Keto Dairy Free Butter | Vegan Butter

1/2 cup almond milk | 120 ml

1/2 cup almond flour | 120 ml

1 tablespoon nutritional yeast | 15ml

1/2 teaspoon sea salt | 2ml

1 tablespoon fresh squeezed lemon | 15ml

5 tablespoons avocado oil | 75ml

1 cup refined coconut oil | 240ml

Keto Dairy Free Butter | Vegan Butter

Combine the almond milk, blanched almond flour, sea salt, nutritional yeast and lemon in a high speed blender. Mix till all ingredients are mixed throughout. Scrape down the sides of the mixer. Add the avocado and refined coconut oil. Blend till all ingredients are well incorporated. I like to blend for 3-5 min.

Pour liquid butter mixture into silicone molds. Place in freezer to set up. Check on butter every 20 min and give the molds a good stir. This will help the oil not to separate and give you a better overall consistency. After freezing the “butter can be stored in the refrigerator.

You can also whip this into whipped butter using a hand mixer. Use in baking or just simply on some keto bread.

Keto Dairy Free Butter | Vegan Butter

Serving Size: 1 tablespoon

Total Fat: 8.5g | Net Carbs: 0.2g | Protein: 0.4

Keto Dairy Free Butter | Vegan Butter

The Kitchen Sink Keto Salad Dressing

The Kitchen Sink Keto Salad Dressing

Sam and I love a few things including Lemon, Salad Dressings and Anchovies. This recipe has them all!

It is fast becoming my favorite all purpose sauce. Some people go by Bitchin’ sauce at Costco. Well I can tell you that our sauce is Bitchin’ in flavor not in just in name.

My favorite way to eat this dressing is to combine it with our homemade pesto and toss in grilled veggies with garden tomatoes for a grilled salad. Delicious!

Also enjoy on all of your favorite meats!

Total Fat: 8.2g | Net Carbs: 0.7g | Protein: 0.8g

1 tablespoon anchovy paste | 15 ml

2 tablespoons yellow mustard | 30ml

1 large peeled lemon

1/2 cup apple cider vinegar | 120ml

garlic to taste

1/2 cup sesame seeds | 100g

1/2 teaspoon ground black pepper | 2ml

1 large bundle cilantro

2 tablespoons nutritional yeast flakes | 30ml

1 cup olive oil | 240ml

Combine all ingredients in a high speed blender. Blend till smooth. Store in a mason jar in the refrigerator.

The Kitchen Sink Keto Salad Dressing

Serving Size: 1 tablespoon

Total Fat: 8.2g | Net Carbs: 0.7g | Protein: 0.8g

The Kitchen Sink Keto Salad Dressing
The Kitchen Sink Keto Salad Dressing

Keto Hamburger Slider Buns – Best Bread Ever!

Keto Hamburger Slider Buns


Summer is in full swing and there is nothing better than grilling, but sometimes you can miss the vehicle for all of your favorite grilled meats – the bread. I have tried lots of keto breads and Sam and I have several recipes that we enjoy, but none so much as this one as a direct substitute for traditional wheat bread. Several keto breads including our hamburger buns with mozzarella are awesome and can hold their own. But they tend to be more bagel like which is awesome, but it doesn’t quite toast and make a sandwich the same was as bread does.

Keto Hamburger Slider Buns

This bread is unique; It is the perfect vessel for sandwiches, toast, dinner rolls, etc… I am formerly a baker and so I am pretty picky about the structure of bread. I like something that is moderately dense with a very open cell structure (bubbles or holes) in the center. I used to be in love with Italian Sourdough and I really enjoy how it toasts and holds butter and sauces. This bread is a direct substitute for that and cuts all the carbs! We made it into slider buns, but with different shaping and baking pans you can turn it into various bread type items.

Total Fat: 7 g | Net Carbs: 3 g | Protein: 8.7 g

Servings per batch: 12 buns

2 1/2 cups almond flour | 350 g

3/4 cups psyllium husks | 60 g

2 tsp salt | 8 g

2 tbsp baking powder | 18 g

4 tbsp nutritional yeast flakes | 20 g

1 cup egg whites | 240 ml

2 cups warm water | 240 ml

2 tbsp apple cider vinegar | 30 ml

2 tbsp sesame seeds | 24 g

2 tbsp hemp seeds | 24 g

1/2 tsp white pepper | 5 g

  1. Preheat your oven to 350 degrees Fahrenheit | 177 Celsius
  2. Mix all dry ingredients together.
  3. Add your wet ingredients and begin mixing.
  4. It will take some time for the dough to form into a dough and not a batter.
  5. Product will be very sticky at first. Mix until a dough ball forms.
  6. Wet your hands before forming dough into shapes for best release.
  7. This batch makes 12 slider buns
  8. Form your buns and place them on a cookie sheet lined with a silicone mat.
  9. Bake in a 350 degree Fahrenheit oven for 55 to 60 min
  10. Remove from oven and let cool completely before cutting into.
Keto Hamburger Slider Buns
Keto Hamburger Slider Buns
Keto Hamburger Slider Buns