Our Stance on Racism and Discrimination

Put simply: Racism and discrimination are deplorable. Diabetes, heart disease, obesity, and stroke do not care about skin, race, or belief; though there is often a disproportionate burden of disease on those most vulnerable. We should all strive against the generation and propagation, in any form, of unnecessary human suffering and pain.

It makes us sad to see evidence of racism or the blatant disregard for human life. The reality is that some deny others basic freedoms and respect because of the color of their skin or other personal characteristics that cannot be changed and are simply irrelevant. More than anything, we are especially saddened when these assaults on basic human dignity and respect lead to escalating violence and unrest, to the destruction of life and property.

All of us need to grow, within ourselves and our societies, simple respect for every human soul regardless of their color, beliefs, or cause. We need to build bridges of understanding and compassion, not walls of segregation. We must work together to engender mutual respect, peace, and an outpouring of love for everyone.

That’s the basic human rights side, what about the business side? Chris here. I think that no business should tell ME that they do not want to have me as a customer due to things like arbitrary pigmentation (that would be skin, eye, or other coloration), my political beliefs, how strongly my mass is attracted to the earth (also known as weight), how many children I may (or may not) have, my personal beliefs (or not) in a higher power, who I’m married to, where I live, where I was born, or anything else.

As a business owner, I work to extend that same courtesy and respect I wish for others to give me personally. I want everyone to be happy and succeed in becoming more healthy, and quite frankly I don’t really care if that includes using something we make or not; that is the reason we make all our information freely available to all, even the recipe for Keto Chow.

I care, we care, about people. We need to ensure that all are protected by justice and blessed with mercy.

By |2020-06-11T07:18:41-06:00June 11th, 2020|Categories: Uncategorized|Tags: , , |3 Comments

Holiday Recipe Challenge: Chocolate Mint “Oreo” Cookies

Chocolate Mint Oreo Cookies
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5 from 1 vote

Holiday Recipe Challenge: Chocolate Mint "Oreo" Cookies

Santa is going keto this year, and if you want any presents, you better leave him some of these cookies with a tall glass of almond milk - or even better yet, a Keto Chow shake!
Prep Time20 mins
Cook Time25 mins
COOL TIME20 mins
Total Time1 hr 5 mins
Course: Desserts, Snacks
Keyword: Chocolate Mint
Keto Chow Flavor: Chocolate Mint
Recipe Creator: Keto Chow Community Recipe
Servings: 18 cookies
Calories: 128.1kcal
Author: Joshua Gudim



Butter Cream Filling


Making the Cookies

  • Preheat oven to 300F and line a large baking sheet with parchment paper.
  • In a large bowl, combine all the dry ingredients and mix well.
  • Add in the egg, heavy cream, butter, vanilla extract, and mix well until a dough forms.
  • Roll out the dough between two sheets of parchment paper to desired thickness but no thicker than 1/4 inch.
  • Using a 2-inch round cookie cutter or something that works just as well, cut out circles of dough and lift gently and place them on the prepared baking sheet. Gather up scraps and re-roll until all dough is used up.
  • Bake cookies until firm to the touch, about 25 minutes, depending on the thickness of your cookies. Remove and let cool.

Making the Butter Cream Filling

  • Mix butter together with the powdered sugar alternative, adding 1/2 cup of the sugar at a time until blended.
  • Add Keto Chow and heavy cream and mix well.
  • If you want, you can add some crumbled cookies into your filling or even a tbsp or two of warmed cream cheese.
  • Spoon about 1/2 tbsp of the filling on top of half of the cookies you made earlier, then top with the other half of the cookies.


At approx 1/8" thick I made 37 cookies, 18 sandwiches.
Nutrition Facts
Holiday Recipe Challenge: Chocolate Mint "Oreo" Cookies
Amount Per Serving (1 cookie)
Calories 128.1 Calories from Fat 100
% Daily Value*
Fat 11.1g17%
Saturated Fat 5g31%
Trans Fat 0.03g
Polyunsaturated Fat 1.07g
Monounsaturated Fat 3.87g
Cholesterol 34.5mg12%
Sodium 245.1mg11%
Potassium 343.87mg10%
Carbohydrates 34.5g12%
Fiber 2g8%
Sugar 0.4g0%
Protein 4.7g9%
Vitamin A 252.77IU5%
Vitamin C 9.95mg12%
Calcium 79.49mg8%
Iron 0.43mg2%
Sugar Alcohol 30.88g
Net Carbs 1.55g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 1cookie | Calories: 128.1kcal | Carbohydrates: 34.5g | Protein: 4.7g | Fat: 11.1g | Saturated Fat: 5g | Polyunsaturated Fat: 1.07g | Monounsaturated Fat: 3.87g | Trans Fat: 0.03g | Cholesterol: 34.5mg | Sodium: 245.1mg | Potassium: 343.87mg | Fiber: 2g | Sugar: 0.4g | Vitamin A: 252.77IU | Vitamin C: 9.95mg | Calcium: 79.49mg | Iron: 0.43mg | Sugar Alcohol: 30.88g | Net Carbs: 1.55g

Photos by Sarah DeYoung

New Rapunzel commercial clips up on GIPHY – back to normal hours

First some fun news: I was answering comments on the new Rapunzel advertisement and a lot of times, the best reply would be a GIF clip from the video… so I cut it up, uploaded clips to GIPHY and BEHOLD! You get snazzy things like this:

You can find these and more in most programs that have a “GIF” button (Instagram, Facebook, Messenger, WhatsUp, etc…) – just type “Keto Chow Rapunzel” to see these specific ones, we have others for the “Witch” commercial and some with the Keto Chow logo. The full collection is here.

Next up: an announcement mostly for our local customers: we’re switching back to our normal Monday – Friday, 8 am to 5 pm schedule at the storefront. If you’re around Draper, Utah – please come by and see us!

By |2020-05-01T16:37:20-06:00May 1st, 2020|Categories: Uncategorized|Tags: , , , |0 Comments

Keto Chow Chicken and “Rice” Casserole


Keto Chow Chicken and “Rice” Casserole
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5 from 1 vote

Keto Chow Chicken and “Rice” Casserole

Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Main Dish
Keyword: Keto Chow Community Recipe, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Keto Chow Community Recipe
Servings: 9
Calories: 341.2kcal


Cream of Chicken Ingredients

Casserole Ingredients

  • 4 chicken thighs
  • 2 oz chicken broth remaining from soup
  • 16 oz steamed broccoli drained and chopped
  • 16 oz steamed riced cauliflower drained
  • 2 cup shredded cheese
  • 1/2 medium yellow onion diced (or 2 tbsp dried chopped onion)
  • 3 cloves garlic minced
  • 1 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper


Cream of Chicken Directions

  • Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.

Casserole Directions

  • Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
  • Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
  • Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
  • Bake at 350 degrees for 20-30 mins.


I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid. 
Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious. 
Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot. 
This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Amount Per Serving (1 serving)
Calories 341.2 Calories from Fat 220
% Daily Value*
Fat 24.4g38%
Saturated Fat 12.6g79%
Trans Fat 0.7g
Polyunsaturated Fat 1.86g
Monounsaturated Fat 6.21g
Cholesterol 91.9mg31%
Sodium 1079.2mg47%
Potassium 498.35mg14%
Carbohydrates 8g3%
Fiber 3.6g15%
Sugar 2.6g3%
Protein 24.2g48%
Vitamin A 746.96IU15%
Vitamin C 27.68mg34%
Calcium 372.71mg37%
Iron 1.14mg6%
Sugar Alcohol 0.04g
Net Carbs 4.37g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 1serving | Calories: 341.2kcal | Carbohydrates: 8g | Protein: 24.2g | Fat: 24.4g | Saturated Fat: 12.6g | Polyunsaturated Fat: 1.86g | Monounsaturated Fat: 6.21g | Trans Fat: 0.7g | Cholesterol: 91.9mg | Sodium: 1079.2mg | Potassium: 498.35mg | Fiber: 3.6g | Sugar: 2.6g | Vitamin A: 746.96IU | Vitamin C: 27.68mg | Calcium: 372.71mg | Iron: 1.14mg | Sugar Alcohol: 0.04g | Net Carbs: 4.37g

Photos by Sarah DeYoung Photography

Holiday Recipe Challenge: Amanda Balle’s Pumpkin Roll


Holiday Recipe Challenge: Amanda Balle's Pumpkin Roll

Pumpkin cake with a cream cheese frosting rolled inside.
Prep Time30 mins
Cook Time15 mins
Cooling Time1 hr 15 mins
Total Time2 hrs
Course: Desserts
Keyword: Pumpkin Spice Caramel
Keto Chow Flavor: Pumpkin Spice Caramel
Recipe Creator: Amanda Balle
Servings: 12
Calories: 131.58kcal
Author: Amanda Balle


Pumpkin Cake

Cream Cheese Filling


  • Preheat oven to 350F.
  • Prepare a jelly roll pan by lining it with a piece of parchment paper that fits the pan and grease the top side of the paper.
  • Add eggs, sweetener, pumpkin, vanilla, baking soda, cinnamon, and Keto Chow together in a bowl and blend everything with an electric mixer or stand mixer until it's nice and creamy. Your cake mixture will be thick.
  • Spread around on previously prepared greased parchment paper until evenly dispersed over the whole surface of the pan.
  • Bake in preheated oven for 15 minutes. When cake is finished baking, let it cool for 1-5 minutes and then roll it up WITH the parchment paper. Let cake cool for 30 minutes while rolled up with parchment paper.
    Photo of the Pumpkin Roll cake rolled in the parchment paper waiting to cool
  • While your cake cools, you can prepare your filling by adding the cream cheese, butter, and sweetener. Beat slowly to incorporate powdered sweetener then speed up and beat for 30 seconds. Stop and scrape sides of the bowl and then beat for another minute.
  • After 30 minutes of cooling, unroll the cake and let it cool for another minute or two.
  • Spread your cream cheese filling over the entire cake and then roll up the cake, this time without the parchment paper.
  • Wrap with plastic wrap and set in the fridge for at least an hour. When serving, you can dust with more powdered sweetener, if desired.


If you do not have parchment paper, you can dust a thin kitchen towel with powdered sweetener and roll your cooked cake up with the towel instead of the parchment paper, but be sure to grease your baking pan very well.
Photo of completed Pumpkin Roll
Nutrition Facts
Holiday Recipe Challenge: Amanda Balle's Pumpkin Roll
Amount Per Serving (63 g)
Calories 131.58 Calories from Fat 107
% Daily Value*
Fat 11.88g18%
Saturated Fat 6.91g43%
Trans Fat 0.4g
Polyunsaturated Fat 0.58g
Monounsaturated Fat 3.21g
Cholesterol 71.6mg24%
Sodium 280.82mg12%
Potassium 183.97mg5%
Carbohydrates 15.58g5%
Fiber 0.89g4%
Sugar 1.04g1%
Protein 4.58g9%
Vitamin A 1999.96IU40%
Vitamin C 11.87mg14%
Calcium 85.55mg9%
Iron 0.49mg3%
Sugar Alcohol 13.21g
Net Carbs 1.49g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 63g | Calories: 131.58kcal | Carbohydrates: 15.58g | Protein: 4.58g | Fat: 11.88g | Saturated Fat: 6.91g | Polyunsaturated Fat: 0.58g | Monounsaturated Fat: 3.21g | Trans Fat: 0.4g | Cholesterol: 71.6mg | Sodium: 280.82mg | Potassium: 183.97mg | Fiber: 0.89g | Sugar: 1.04g | Vitamin A: 1999.96IU | Vitamin C: 11.87mg | Calcium: 85.55mg | Iron: 0.49mg | Sugar Alcohol: 13.21g | Net Carbs: 1.49g

Photos by Sarah DeYoung Photography


Holiday Recipe Challenge: Mike Mallett’s Pumpkin Spice Tart


Holiday Recipe Challenge: Mike Mallett's Pumpkin Spice Tart

This is a cream pie, not a custard-style baked pie. You can skip the shell altogether and eat this like pudding if you wish! You can also cut the whipped cream topping in half to lower the carbs if you want. You could make this tart with Snickerdoodle Keto Chow instead of the Pumpkin.
Total Time1 hr
Course: Desserts
Keyword: Pumpkin Spice Caramel
Keto Chow Flavor: Pumpkin Spice Caramel
Recipe Creator: Keto Chow Community Recipe
Servings: 12
Calories: 374.21kcal
Author: Mike Mallett


  • 10" tart pan
  • whipped cream dispenser (optional)




Pumpkin Filling