Folio Cheese Wrap - Homemade

For 1 wrap:

1.5 oz shredded cheese (cheese of your choice)

Put in microwave for about 20 seconds till melted.  Put it on parchment...put another piece of parchment on top.  Roll it out with the rolling pin on top of both layers of parchment to the thickness you want.  Put it into the refrigerator for about a minute to cool it.

It can crisp up if put in the microwave for a min on parchment paper.  You can make these ahead of time...store in refrigerator with parchment between each one.

These are about $1.25 per wrap...so 2krazyketos came up with an alternative.  Here's the link to his YouTube on this.  They have a site with lots of good keto recipes on it too.

I found a whole website dedicated to how to use Folio Wraps of different kinds.  Looks like they use parmesan folios for lots of sweet desserts.  Hmmm....interesting...

Easy Low Carb Keto Cottage Cheese Chicken Patties

 

Easy Low Carb Keto Cottage Cheese Chicken Patties

 Prep Time5minutes minutes

 Cook Time15minutes minutes

 Servings5 patties

 Calories286kcal

 AuthorBrenda Bennett/Sugar Free Mom

Ingredients

• 12.5 ounce canned chicken drained or cooked chicken breast
• 1 large egg
• ⅓ cup cottage cheese or see notes above
• ⅓ cup cheddar cheese
• ⅛ teaspoon salt and pepper you could skip if you feel cottage cheese is already salty enough for you
• 1 cup pork rind panko or see notes above
• optional seasonings garlic powder, onion powder or add some fresh herbs like chopped fresh parsley

Instructions

Oven instructions

• Preheat oven to 400 degrees F. Line a small baking sheet pan with parchment paper.
• Place all ingredients into a food processor, except the pork rind panko, and blend until combined.
• Use a heaping ¼ cup measuring cup and drop mixture into pork rinds to coat. Make 5 patties.
• Bake for 15 minutes. Broil for 5 minutes.

Air Fry

• Preheat air fry to 400 degrees F. Air fry for 10 minutes or until golden brown.

Storage

• Place leftover chicken patties in an airtight container and store in the fridge for 2 days. 

Nutrition

Serving: 1patty | Calories: 286kcal | Carbohydrates: 1g | Protein: 34g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 63mg | Sodium: 435mg | Potassium: 129mg | Sugar: 0.4g | Vitamin A: 221IU | Calcium: 75mg | Iron: 1mg

Source

SugarFreeMom.com

Air Fryer Keto Cottage Cheese Cheddar Biscuits

 Prep Time5minutes minutes

 Cook Time10minutes minutes

 Servings3 servings

 Calories196kcal

 AuthorBrenda Bennett/Sugar Free Mom

Ingredients

• 1 large egg room temperature
• ¼ cup cottage cheese  (I used 4%)
• ½ cup cheddar cheese shredded
• ¼ cup coconut flour
• ½ tablespoon baking powder
• ⅛ teaspoon salt
• 3 teaspoons butter divided (optional or use avocado or olive oil cooking spray)

Prefer to make in the oven, check this keto cottage cheese biscuit recipe.

Instructions

• Preheat air fryer to 350 degrees F. Add 1 teaspoon of butter to each 4 ounce ramekin and place into air fryer to preheat for 3 minutes.
• Place wet ingredients, egg, cottage cheese into a food processor and process until combined then add remaining dry ingredients, process again and it will form a wet dough.
• Use a ⅓ cup measuring cup to measure 3 mounds of dough. You could also use a large cookie scoop. Once oven is preheated, remove ramekins and place mounds in each. If you don't care about height and would rather use them like a sandwich, flatten down the shape of your biscuits. 
• Bake in a preheated air fryer for 10 minutes until golden brown. Remove and allow to cool for 5- 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two.
• Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a ziplock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes. 

Notes

Just 2 g net carbs per biscuit

Nutrition

Serving: 1biscuit | Calories: 196kcal | Carbohydrates: 6g | Protein: 10g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 33mg | Sodium: 309mg | Potassium: 236mg | Fiber: 4g | Sugar: 1g | Vitamin A: 338IU | Calcium: 236mg | Iron: 0.2mg

Source

SugarFreeMom.com

Keto Cottage Cheese Hawaiian Sweet Rolls

 Prep Time15minutes minutes

 Total Time1hour hour 5minutes minutes

 Servings12 rolls

 Calories68kcal

 AuthorBrenda Bennett | Sugar-Free Mom

Ingredients

• 6 large eggs separated, room temperature
• 1 teaspoon apple cider vinegar or cream of tartar
• 4 ounces cottage cheese or 113 grams
• 1 teaspoon baking powder
• ¾ cup whey protein powder or 2.5 scoops or 62 grams
• ¼ cup egg white protein powder or 20 grams
• 1 tablespoon Allulose
• 2 teaspoon Pineapple extract
• 2 teaspoon Monk Fruit liquid sweetener
• pinch salt

Instructions

• Preheat oven at 300 degrees F. Grease a 12 capacity extra large muffin pan.
• Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a bowl with the remaining ingredients and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
• Fold in a small amount of egg yolk mixture into the egg white mixture a little at a time until it's all incorporated.
• Pour batter to fill an extra large muffin cup pan. Mine is 3.5 inch diameter.
• Bake on the middle shelf of oven for 30 minutes or until a toothpick or skewer stick in the center comes out clean and it's golden brown.
• Enjoy warm, toasted with a little butter or cooled and used for a sandwich!
• Storage; Place keto rolls in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Notes

.9 grams net carbs per roll

Nutrition

Serving: 1roll | Calories: 68kcal | Carbohydrates: 1g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 95mg | Sodium: 72mg | Potassium: 97mg | Fiber: 0.01g | Sugar: 0.3g | Vitamin A: 148IU | Calcium: 56mg | Iron: 0.5mg

Source

SugarFreeMom.com