Qui Si Mangia: Keto Italiano Cookbook

By Susan Zeppieri

Italian cuisine is presently the most popular in the world. Proper Italian food is fundamentally about cooking fresh ingredients using time-honoured methods that retain both heritage and taste. This low-carb cookbook features over two hundred straightforward, delicious, and powerful Itslian recipes that the entire family will enjoy.

The cookbook contains tasty, simple, and inexpensive recipes. This book will help you broaden your palate and thoroughly grasp the keto diet. It uses widely accessible items you can get in any grocery store. Following a ketogenic diet doesn't need to be hard if we carefully choose our meals and ingredients. I am happy you are here. Let's start now!

• Language: English
• Publisher: Susan Zeppieri
• Release date: Oct 1, 2022
• ISBN: 9798215037720

Book preview

1) KETO cannoli stuffed crepes – low carb

Total Time: 35 minutes

Yield: 4 servings

Ingredients

For the crepes:

8 ounces cream cheese, softened

8 eggs

1/2 tsp ground cinnamon

1 tbsp granulated erythritol sweetener

2 tbsp butter, for the pan

For the cannoli filling:

6 ounces mascarpone cheese, softened

1 cup of whole milk ricotta cheese

1/2 tsp lemon zest

1/2 tsp ground cinnamon

1/4 tsp unsweetened vanilla extract

1/4 cup of powdered erythritol sweetener

For the optional chocolate drizzle (not included in nutrition info:)

3 squares of a Lindt 90% chocolate bar

Instructions

To make the crepes:

Blend every of the ingredients for the crepes in a blender until they are completely smooth.

Stir the batter to remove any remaining air bubbles after letting it sit for 5 minutes.

In a nonstick saute pan that is 10 inches or bigger, melt 1 tsp of butter over medium heat.

Pour in around 1/4 cup of batter (you may eyeball it) when the butter is melted and bubbling. If required, gently turn the pan in a circular motion to form a crepe that is roughly 6 inches in diameter.

Cook for two minutes, or until bubbles have developed almost to the center of the crepe and the top is no longer shiny.

Flip carefully, then cook for a further 30 seconds. Take out and place on a platter.

Continue until you've made 8 passable crepes.

For the filling in cannolis:

A medium bowl should include all of the filling ingredients. Gently mix everything together with a silicone spatula until incorporated.

The filling needs to be put in a pastry bag with a large star tube. You may also spread it over the crepe with a spoon if you don't have a pastry bag (instead, use a gallon-sized plastic bag with the corner cut out to form a 1-inch wide aperture).

One crepe should have a line of filling along the middle of it.

To form a roll, fold the right side over the filling first, followed by the left side.

Continue by making the remaining 7 crepes.

Serve immediately or refrigerate for 3 days.

The optional chocolate drizzle, which is not listed in the dietary facts:

The chocolate squares should be placed in a small bowl just before the crepes are served.

30 seconds on high, uncovered in the microwave. Stir. Microwave for a further 10 seconds if not melted. Stir.

Cut a little piece from the bottom corner of a small plastic bag and scrape the melted chocolate into it.

To drizzle the chocolate over the crepes, gently compress the bag.

Nutrition

Serving Size: 2 stuffed crepes

Calories: 478

Fat: 42g

Carbohydrates: 4g

Fiber: 0g

Protein: 16g

2) keto sausage crusted quiche – low carb & gluten free

Yield: 6 servings

Ingredients

12 ounces raw Pork Sausage Roll

5 slices eggplant, peeled (about 1/2 inch thick)

10 cherry tomatoes, cut in half

2 Tbsp fresh parsley, chopped

6 eggs

2 Tbsp heavy whipping cream

2 Tbsp grated Parmesan cheese

1/4 tsp Kosher salt

1/8 tsp ground black pepper

Instructions

Turn the oven on to Three Hundred Seventy Five degrees (F).

In an 8-inch casserole dish or pie plate, press the sausage into the bottom and the edges.

Lay the eggplant slices across the bottom.

Add fresh parsley and the cherry tomatoes, cut in half, on top.

In a medium bowl, mix together the eggs, heavy whipping cream, Parmesan, salt, and pepper.

Pour slowly over the components in the pan.

For about 40 minutes or until the middle is firm and the sausage is well cooked, bake at 375 degrees (F).

At any temperature, serve.

Nutrition

Serving Size: 1/6th of the batch (square, wedge, or two muffin c

Calories: 340

Fat: 28g

Carbohydrates: 3g net

Protein: 17g

3) pizza eggs – low carb, keto, gluten free

Yield: 1 Serving

INGREDIENTS

1 tbsp butter or olive oil

2 large eggs

2 tbsp Pizza Sauce (recipe here)

1 tbsp grated parmesan cheese or crumbled feta cheese

2 tbsp shredded mozzarella cheese

5 slices pepperoni

dash Italian seasoning

INSTRUCTIONS

In an egg pan, melt butter over low heat. (Using an egg pan isn't required, but it certainly makes things simpler.)

the butter will have melted and the pan will be hot crack the eggs into it.

Place the sauce on top of the eggs and top with the feta when the whites are just beginning to set and become white.

Cooking will continue with the heat reduced to low. Add the mozzarella cheese, pepperoni, and Italian seasoning once the whites are nearly entirely set.

When the cheese is melted, cook on low, the pepperoni is cooked, and the whites are completely set.

NUTRITION

Calories: 397

Sodium: 547mg

Fat: 31.8g

Carbohydrates: 5.5g

Protein: 20.8g

4) keto sausage frittata – sckc, whole 30

Total Time: 37 minutes

Yield: 8 servings

Ingredients

16 ounces Italian sausage (I used hot)

2 tbsp capers, drained

1/4 cup of chopped sun-dried tomatoes

8 large eggs

1/4 cup of water

1/2 tsp kosher salt

1/4 tsp ground black pepper

2 tbsp chopped fresh basil, + more for garnish if desired

Instructions

Set the oven's temperature to 375 degrees Fahrenheit.

In a 10-inch oven-safe pan (see notes), cook the sausage for 5 minutes on medium heat while tossing to break it up into tiny bits.

Cook the sun-dried tomatoes and capers for a further two minutes.

In a big bowl, blend the eggs, water, salt, pepper, and basil.

Over the sausage mixture, pour the egg mixture.

To make firm, bake for 25 minutes.

Before cutting and serving with more chopped basil, if preferred, remove and allow to cool somewhat.

Nutrition

Serving Size: 1/8th frittata

Calories: 220

Fat: 17g

Carbohydrates: 2g

Fiber: 0g

Protein: 15g

5) Italian Egg Bake (Low Carb Breakfast)

Total Time: 28 minutes

Yield: 4.5 servings

Ingredients

4 ounces diced pancetta

1/2 cup of chopped red onion (around 140 grams)

1/2 cup of chopped fresh oregano

1/2 cup of chopped fresh basil

1/4 cup of unsweetened almond milk

2/3 cup of shredded Parmesan cheese (extra for topping)

1/2 tsp minced garlic

1/4 tsp Sea salt and pepper every (or as need)

1/2 cup of chopped fresh tomato

1 cup of tomato sauce

5 large cage-free eggs

Red pepper flakes to garnish

Oregano to garnish

Instructions

Set oven to 425 degrees Fahrenheit.

In an eight-inch cast iron skillet (or other oven-safe pan), cook the pancetta and onion together for 2 minutes, or until aromatic.

Get rid of the heat.

The parmesan cheese and almond milk should be whisked together. Extra cheese should be kept for topping.

Add the herbs, tomato sauce, garlic, tomato, sea salt, and pepper.

The cast iron skillet (or oven-safe pan) with the onion and pancetta should be covered with the milk tomato mixture.

To prevent the yolk from breaking, make 5 equally spaced tiny cracks in the pan using a spatula where you may insert the eggs. Five eggs should be cracked into every fissure. Simply stir it into the pan if you discover you have an egg with a flowing yolk, and then add another egg with a set yolk. or throw the running yolk away.

Any leftover cheese should be sprinkled on top of the eggs. Bake the skillet for 15 to 18 minutes, or until the egg whites are set (the yolk will still be runny), and the edges are browned. Oven and skillet types have a different impact on baking times.

Red pepper flakes and Italian parsley are garnishes. Enjoy

Nutrition

Serving Size:

Calories: 207

Sodium: 496.3 mg

Fat: 14.4 g

Carbohydrates: 6 g

Fiber: 1.3 g

Protein: 13.5 g

Cholesterol: 204.2 mg

6) keto pizza frittata

Yield: Makes 6 Servings

INGREDIENTS

12 pastured eggs

2 cloves minced garlic

¼ cup of Pizza Sauce

½ cup of grated Parmesan cheese

½ cup of divided shredded mozzarella cheese

3 ounces Canadian bacon, sliced, divided

3 ounces pepperoni, sliced, divided

2 tbsp olive oil

3 ounces onion, diced, divided

2 ounces green bell pepper, diced, divided

2 ounces red bell pepper, diced, divided

2 ounces mushrooms, thinly sliced, divided

5 black olives, sliced

INSTRUCTIONS

Set oven to 400 degrees.

Using a fork whisk, crack eggs into a large mixing bowl. Pizza sauce, Parmesan cheese, and 1/4 cup of mozzarella cheese should all be mixed.

Chop up half of the pepperoni and bacon. Add to the eggs.

Over medium heat, preheat a large oven-safe skillet. Add 2 Tbs. to the skillet. green bell peppers, red bell peppers, mushrooms, and half of the onion. till tender, sauté. Add to the eggs.

Stir the egg mixture in the skillet. Transfer pan to oven after eggs begin to set and firm up on bottom and edges. 10 minute baking.

When the pan has finished baking, cover it with the remaining mozzarella cheese, pepperoni, onion, red and green bell peppers, mushrooms, and black olives.

Bake for 5-10 minutes more.

NUTRITION

Serving Size: ⅙ of the skillet

7) MINI-FRITTATAS WITH MUSHROOMS, COTTAGE CHEESE, AND FETA

Prep time 15 MINUTES

Cook time 25 MINUTES

Total time 40 MINUTES

INGREDIENTS

12 ounces mushrooms washed and sliced (I used baby Bella’s, often known as brown cremini mushrooms)

2 tsp. olive oil (depending on your pan, or more)

1/2 cup of  cottage cheese, rinsed and drained well

3/4 cup of crumbled Feta Cheese

Three T thinly-sliced green onions

6 eggs, beaten

1/2 tsp. Spike Seasoning (alternatively, you may use any all-purpose seasoning mix that goes well with eggs)

fresh-ground black pepper as need

INSTRUCTIONS

The oven should be set to 375°F/190°C. Use non-stick spray to coat the Mini Tart Pan (affiliate link) or the 6 Jumbo Muffin Cups of (affiliate link). (Alternatively, you may use any kind of big muffin cup of or tiny ramekin; but, the silicone cups of will prevent the egg mixture from adhering more effectively than other sorts of dishes.)

Place the cottage cheese in a fine sieve and thoroughly rinse with cold water to remove everything but the curds. While the mushrooms are cooking, let the cottage cheese drain.

The mushrooms should be washed in a sieve and dried with paper towels. mushroom slices should be thick.

Melt the olive oil in a sizable nonstick frying pan over medium-high heat. When the pan is hot, add the mushrooms and cook for 6 to 8 minutes, or not stopping until all of their fluids has been released and the liquid has evaporated. Place the mushrooms in the tart pan wells or baking cups of' bottoms.

Slice the green onions thinly and crumble the feta cheese. On top of the mushrooms, arrange the cottage cheese, feta, and green onions.

In a bowl, whisk the eggs with black pepper and Spike Seasoning (affiliate link), then divide the mixture among the tart pan wells or muffin cups of. Gently stir the mixture with a fork to ensure that the egg has coated all of the additional ingredients.

The mini-frittatas should be baked for about 25 minutes, or until they are set and have a light brown top.

Serve hot, and if preferred, top with a dollop of low-fat sour cream.

NUTRITION INFORMATION:

YIELD: 6 

SERVING SIZE:1

Amount Per Serving: Calories: 170

Total Fat: 11g

Cholesterol: 206mg

Sodium: 437mg

Carbohydrates: 5g

Fiber: 1g

Protein: 12g

8) Keto Italian Omelet Recipe

Prep time: 5 MINUTES

Cook time: 10 MINUTES

Total time: 15 MINUTES

Ingredients

3 Large Eggs

2 ounces Frozen Chopped Spinach

1/2 Cup of Shredded Mozzarella Cheese

1 tsp Olive Oil

1 Tbsp Heavy Cream

2 Tbsp Grated Parmesan Cheese

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Instructions

Heavy cream and cracked eggs in a small bowl. Mix thoroughly.

Add eggs to a pan of simmering oil.

In the microwave, reheat spinach while the eggs are cooking (cook through)

Add spinach and mozzarella when the eggs are cooked to your preference, then flip your omelette.

Take out of the pan and serve. Add parmesan cheese on top.

Nutrition Information:

 YIELD: 2 SERVING SIZE: 1

Amount Per Serving: CALORIES: 246

TOTAL FAT: 18g

CHOLESTEROL: 306mg

SODIUM: 365mg

CARBOHYDRATES: 4g

NET CARBOHYDRATES: 3g

FIBER: 1g

PROTEIN: 17g

9) italian spaghetti squash breakfast casserole

Yield: 4 Servings

INGREDIENTS

One large spaghetti squash, halved lengthwise and seeded

Four tbsp butter, ghee or bacon fat, divided

sea salt and black pepper, as need

1 cup of onion, diced

2 cloves garlic, minced

½ tsp dried Italian seasoning

½ cup of organic tomatoes, diced

3 ounces Italian salami, thinly sliced

½ cup of kalamata olives, halved

Four large pastured eggs

a handful of roughly chopped Italian flat leaf parsley

INSTRUCTIONS

Place spaghetti squash halves, cut side up, on a rimmed baking sheet and preheat the oven to 400 degrees. Every half should have 1 tbsp of butter spread on top. Black pepper and sea salt should be liberally sprinkled. till soft, 45 to 1 hour in the oven.

A medium-low heat should be used to heat an ovenproof pan while the spaghetti squash is roasting. Include the remaining 2 tbsp of butter to the pan. Include the onions, garlic, sea salt, and pepper (as needed) to the pan after the butter has melted.

Add the tomatoes and salami after the onions start to caramelize. Add the kalamata olives after another 10 minutes of sautéing.

After the spaghetti squash has completed roasting, scrape the meat off both sides with a fork. Along with the onion and salami combination, mix the spaghetti squash.

Create four deep wells in the mixture using a big spoon. Within every well, crack an egg.

Bake the pan in the oven until the egg whites are completely done.

Prior to serving, top with fresh parsley.

Nutrition Information:

Per Serving Calories - 333 Fat - 23g Protein - 14g Carbs - 17g Fiber - 3.75 NET CARBS - 13.25g

10) Swiss Chard and Ricotta Pie

Prep time: 12 min

Cook time: 2H 32

Ingredients

250 g almond flour

70 ml water

125g butter, softened

40g flax seeds

1 pinch of salt

300g swiss chard

300g ricotta

3 eggs

200 ml single cream

30g grated Parmesan

1 knob of butter

Salt and pepper, as need

Water

Preparation

Salt, flax seeds, softened butter, and flour should be added to the bowl of a mixer with the kneading/crushing blade connected. Start the processor for 30 seconds at speed 5.

After the program is finished, add the water and turn the processor on for two minutes at speed 8. Form a ball, then enclose it with cling film. Place for at least 30 minutes in the refrigerator.

Set the oven to 200 °C. Swiss chard should be washed and chopped finely. After adding the steam basket, 700 ml of water should be added to the mixer bowl. Start the Steamed dishes P1 program and set the timer for 12 minutes while adding the Swiss chard to the basket. Rinse the bowl and set aside.

In the machine's bowl with the Whisk attachment, add the ricotta, cream, eggs, Parmesan, salt, and pepper. Start the processor for 30 seconds at Speed 5.

The pastry should be spread with a rolling pin on a flour-dusted work surface before being put into the greased mold. Pour the mixture over the swiss chard. Cook for around 40 minutes in the oven.

Use pre-made shortcrust or flaky pastry if you're short on time.

11) Easy Low Carb Keto Breakfast Casserole With Sausage

PREP:15 minutes

COOK:30 minutes

TOTAL:45 minutes

INGREDIENTS

1 pound Italian Sausage *

4 Egg whites **

2 Eggs

2/3 Cup of Reduced sodium vegetable broth

2/3 Cup of Parmesan cheese, packed (2.5 oz)

1/4 Cup of Pesto sauce, of choice

1/4 Cup of Roasted red pepper, sliced

1/4 tsp Sea salt

Pinch of pepper

4 tsp Pine Nuts, minced

Fresh basil, for garnish

INSTRUCTIONS

Spray cooking spray on an 8-inch baking sheet and preheat your oven to 400 degrees.

The sausage should be cooked in a medium skillet over medium heat, turning often, until golden brown. After being cooked, remove any extra fat and distribute it throughout the bottom of the pan.

In a big bowl, blend all the remaining ingredients—aside from the pine nuts and basil—whisk them together. Add to the sausage.

Bake for thirty-35 minutes, or until the eggs swell up and feel set.

Add the basil and pine nuts as a garnish, then devour!

NUTRITION INFO:

Calories: 515kcal (26%) Carbohydrates: 2.3g (1%) Protein: 34.8g (70%) Fat: 40g (62%) Cholesterol: 191mg (64%) Sodium: 876mg (38%) Potassium: 395mg (11%) Fiber: 0.3g (1%) Calcium: 310mg (31%) Iron: 1.8mg (10%)

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