Cauliflower And Prosciutto Pierogi

Cooking Time: 20 Minutes


1 cup chopped cauliflower
2 tablespoons diced onions
1 tablespoon unsalted butter (or lard or bacon fat for dairy-free), melted
pinch of fine sea salt
½ cup shredded sharp Cheddar cheese (about 2 ounces / 57 g) (or Kite Hill brand cream cheese style
spread, softened, for dairy-free)
8 slices prosciutto
Fresh oregano leaves, for garnish (optional)


1. Preheat the air fryer to 350°F (180ºC). Lightly grease a 7-inch pie pan or a casserole dish that will fit in
your air fryer.

2. Make the filling: Place the cauliflower and onion in the pan. Drizzle with the melted butter and sprinkle with the salt. Using your hands, mix everything together, making sure the cauliflower is coated in the butter.

3. Place the cauliflower mixture in the air fryer and cook for 10 minutes, until fork-tender, stirring halfway through.

4. Transfer the cauliflower mixture to a food processor or high-powered blender. Spray the air fryer basket with avocado oil and increase the air fryer temperature to 400°F (205ºC).

5. Pulse the cauliflower mixture in the food processor until smooth. Stir in the cheese.

6. Assemble the pierogi: Lay 1 slice of prosciutto on a sheet of parchment paper with a short end toward you. Lay another slice of prosciutto on top of it at a right angle, forming a cross. Spoon about 2 heaping
tablespoons of the filling into the center of the cross.

7. Fold each arm of the prosciutto cross over the filling to form a square, making sure that the filling is well covered. Using your fingers, press down around the filling to even out the square shape. Repeat with the rest of the prosciutto and filling.

8. Spray the pierogi with avocado oil and place them in the air fryer basket. Cook for 10 minutes, or until

9. Garnish with oregano before serving, if desired. Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a preheated 400°F (205ºC) air fryer for 3 minutes, or until heated through.

calories 150
fat 11
protein 11
total carbs 2
fiber 1


Broccoli Fries With Spicy Dip

Servings: 4
Cooking Time: 6 Minutes


¾ pound (340g) broccoli florets
½ teaspoon onion powder
1 teaspoon granulated garlic
½ teaspoon cayenne pepper
Sea salt and ground black pepper, to taste
2 tablespoons sesame oil
4 tablespoons Parmesan cheese, preferably freshly grated

Spicy Dip:
¼ cup mayonnaise
¼ cup Greek yogurt
¼ teaspoon Dijon mustard
1 teaspoon keto hot sauce


1. Start by preheating the Air Fryer to 400ºF (205ºC).

2. Blanch the broccoli in salted boiling water until al dente, for about 3 to 4 minutes. Drain well and transfer to the lightly greased Air Fryer basket.

3. Add the onion powder, garlic, cayenne pepper, salt, black pepper, sesame oil, and Parmesan cheese.

4. Cook for 6 minutes, tossing halfway through the cooking time.

5. Meanwhile, mix all of the spicy dip ingredients. Serve broccoli fries with chilled dipping sauce. Bon

calories 219
fat 19
protein 5
total carbs 9
fiber 6


Cucumber Chips

Servings: 12
Cooking Time: 11 Minutes

1-pound cucumber
1 teaspoon salt
1 tablespoon smoked paprika
½ teaspoon garlic powder


1. Wash the cucumbers carefully and slice them into chips.

2. Sprinkle the chips with salt, smoked paprika, and garlic powder.

3. Preheat the air fryer to 370 F.

4. Place the cucumber slices in the air fryer rack.

5. Cook the cucumber chips for 11 minutes.

6. Transfer the cucumber chips to a paper towel and allow to cool.

7. Serve the cucumber chips immediately or keep them in a paper bag.

calories 8
fat 0.1
protein 0.4
total carbs 1.8
fiber 0.4


Bloomin’ Onion

Cooking Time: 35 Minutes


1 extra-large onion (about 3 inches in diameter)
2 large eggs
1 tablespoon water
½ cup powdered Parmesan cheese (about 1½ ounces; see here) (or pork dust for dairy-free; see here)
2 teaspoons paprika
1 teaspoon garlic powder
¼ teaspoon cayenne pepper
¼ teaspoon fine sea salt
¼ teaspoon ground black pepper

Fresh parsley leaves
Powdered Parmesan cheese (see here)

Prepared yellow mustard
Ranch Dressing (here)
Reduced-sugar or sugar-free ketchup


1. Spray the air fryer basket with avocado oil. Preheat the air fryer to 350°F.

2. Using a sharp knife, cut the top ½ inch off the onion and peel off the outer layer. Cut the onion into 8
equal sections, stopping 1 inch from the bottom—you want the onion to stay together at the base. Gently
spread the sections, or “petals,” apart.

3. Crack the eggs into a large bowl, add the water, and whisk well. Place the onion in the dish and coat it
well in the egg. Use a spoon to coat the inside of the onion and all of the petals.

4. In a small bowl, combine the Parmesan, seasonings, salt, and pepper.

5. Place the onion in a 6-inch pie pan or casserole dish. Sprinkle the seasoning mixture all over the onion and use your fingers to press it into the petals. Spray the onion with avocado oil.

6. Loosely cover the onion with parchment paper and then foil. Place the dish in the air fryer. Cook for 30 minutes, then remove it from the air fryer and increase the air fryer temperature to 400°F.

7. Remove the foil and parchment and spray the onion with avocado oil again. Protecting your hands with oven-safe gloves or a tea towel, transfer the onion to the air fryer basket. Cook for an additional 3 to 5 minutes, until light brown and crispy.

8. Garnish with fresh parsley and powdered Parmesan, if desired. Serve with mustard, ranch dressing, and ketchup, if desired.

9. Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a preheated 400°F air fryer for 3 to 5 minutes, until warm and crispy.

calories 51
fat 3g
protein 4g
total carbs 3g
fiber 0.4g


Onion Circles

Servings: 10
Cooking Time: 8 Minutes


2 white onions
½ teaspoon salt
½ cup coconut flour
½ teaspoon paprika
½ teaspoon ground black pepper
1 egg
1/3 cup heavy cream
1/3 cup almond flour
1 tablespoon olive oil


1. Peel the onions and slice them roughly.

2. Separate the sliced onions into circles.

3. Crack the egg into a bowl and whisk.

4. Sprinkle the whisked egg with the paprika, salt, ground black pepper, and heavy cream.

5. Whisk well until combined.

6. Preheat the air fryer to 360 F.

7. Coat the onion rings in the almond flour.

8. Dip the onion circles in the whisked egg mixture.

9. Coat the onion circles in the coconut flour.

10. Grease the air fryer basket tray with the olive oil and place the onion circles inside.

11. Cook the onion circles for 8 minutes.

calories 88
fat 5.7
protein 2.5
total carbs 7.1
fiber 3.3


Calamari Rings

Servings: 4
Cooking Time: 15 Minutes


2 large egg yolks
1 cup powdered Parmesan cheese
¼ cup coconut flour
3 teaspoons dried oregano leaves
½ teaspoon garlic powder
½ teaspoon onion powder
1 pound (454 g) calamari, sliced into rings
Fresh oregano leaves, for garnish (optional)
1 cup no-sugar-added marinara sauce, for serving (optional)
Lemon slices, for serving (optional)


1. Spray the air fryer basket with avocado oil. Preheat the air fryer to 400°F (205ºC).

2. In a shallow dish, whisk the egg yolks. In a separate bowl, mix together the Parmesan, coconut flour, and spices.

3. Dip the calamari rings in the egg yolks, tap off any excess egg, then dip them into the cheese mixture and coat well. Use your hands to press the coating onto the calamari if necessary. Spray the coated rings with avocado oil.

4. Place the calamari rings in the air fryer, leaving space between them, and cook for 15 minutes, or until
golden brown. Garnish with fresh oregano, if desired, and serve with marinara sauce for dipping and
lemon slices, if desired.

5. Best served fresh. Store leftovers in an airtight container in the fridge for up to 5 days. Reheat in a
preheated 400°F (205ºC) air fryer for 3 minutes, or until heated through.

calories 287
fat 13
protein 28
total carbs 11
fiber 8


Lamb Burgers

Servings: 6
Cooking Time: 9 Minutes


1-pound ground lamb
3 oz chive stems
1 teaspoon minced garlic
1 teaspoon salt
½ teaspoon chili pepper
1 teaspoon ground black pepper
1 large egg
2 tablespoon coconut flour
1 teaspoon olive oil


1. Combine the ground lamb with the diced chives.

2. Stir carefully and sprinkle the mixture with minced garlic and salt.

3. Add chili pepper, ground black pepper, and coconut flour.

4. Crack the egg into the mixture and mix with your hands.

5. Place the mixture in the fridge for 10 minutes.

6. Meanwhile, preheat the air fryer to 400 F.

7. Make 6 large balls from the ground lamb mixture and flatten them to make the shape of a burger patty.

8. Place the burgers in the air fryer rack and drizzle them with olive oil.

9. Cook for 6 minutes.

10. Turn them using a spatula.

11. Cook the lamb burgers for 3 minutes.

12. Serve hot.

calories 178
fat 7.4
protein 22.9
total carbs 3.9
fiber 1.5


Keto Meat Bombs

Servings: 7
Cooking Time: 14 Minutes


6 oz. ground chicken
6 oz. ground beef
6 oz. ground pork
2 oz chive stems
3 garlic cloves, minced
1 tablespoon dried parsley
½ teaspoon salt
½ teaspoon chili flakes
1 egg
1 tablespoon butter


1. Put the ground chicken, ground beef, and ground pork in a mixing bowl.

2. Add the diced chives, minced garlic, dried parsley, salt, and chili flakes.

3. Crack the egg into the bowl with the ground meat.

4. Stir the meat mixture using your hands.

5. Melt butter and add it to the ground meat mixture.

6. Stir.

7. Leave the ground meat mixture for 5 minutes to rest.

8. Preheat the air fryer to 370 F.

9. Make small meatballs from the meat mixture and put them in the air fryer.

10. Cook the meatballs for 14 minutes.

11. Cool before serving.

calories 155
fat 6.5
protein 21.8
total carbs 1.3
fiber 0.2


Eggplants Circles

Servings: 9
Cooking Time: 8 Minutes


2 eggplants
1 tablespoon olive oil
1 teaspoon minced garlic
½ teaspoon salt
1 teaspoon ground turmeric
1 teaspoon dried rosemary


1. Wash the eggplants carefully and slice into thick circles.

2. Combine the olive oil, minced garlic, salt, ground turmeric, and dried rosemary in a bowl.

3. Mix well.

4. Brush each eggplant circle with the oil mixture.

5. Preheat the air fryer to 400 F.

6. Place the eggplant in the air fryer rack and cook for 5 minutes.

7. Turn the eggplant and cook for 3 minutes more or until soft and golden brown.

calories 49
fat 1.5
protein 1.1
total carbs 7.5
fiber 4.7


Air Fryer Meatballs

Servings: 7
Cooking Time: 13 Minutes


1 egg
1-pound ground beef
1 tablespoon tomato puree
1 teaspoon salt
1 teaspoon curry paste
½ teaspoon ground coriander
2 oz chive stems
1 tablespoon butter
¼ teaspoon chili flakes


1. Crack the egg in a bowl.

2. Add salt, curry paste, ground coriander, diced chives, and chili flakes.

3. Mix well until the curry paste has dissolved.

4. Add the ground beef and stir well.

5. Preheat the air fryer to 360 F.

6. Make 7 small meatballs from the ground beef mixture.

7. Place the meatballs in the air fryer basket tray.

8. Add butter and tomato puree.

9. Cook the meatballs for 13 minutes, stirring halfway through.

10. Serve hot.

calories 153
fat 6.8
protein 20.6
total carbs 1.2
fiber 0.2