keto recipies



I found these great recipes on the Chunky Chef and make a few changes and wow, this was such a satisfying meal for a chilly winter day!


4-5 Pork loins

2 medium apples

1 white onion

2 cartons of mushrooms (whatever kind you prefer)

Garlic (already peeled or peel your own, you just need 6 cloves)

Dijon mustard

salt and pepper

Italian seasoning

stick of butter olive oil


  • 4 Tbsp olive oil 

  • Four 3-4 oz bone-in pork loins 

  • salt and pepper to taste

  • 3/4 cup chicken stock

  • 1 TBS Dijon mustard or whole-grain Dijon

  • 1 TBS Italian seasoning

  • 2 medium apples thinly sliced (I used honey crisp)

  • 1/2 white onion, thinly sliced.


  1. Season both sides of pork chops with salt and black pepper. Add 2 Tbsp olive oil to large heavy bottomed pan (or skillet), and heat over MED-HIGH heat. Add pork chops to pan, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later.

  2. Remove pork chops to a plate.

  3. In a small mixing bowl, whisk together chicken stock and mustard, set aside.

  4. Add remaining 2 Tbsp oil to the pan, then add apples and onions. Cook 4 minutes, stirring occasionally. Season with salt, pepper and the Italian seasoning. Stir to combine.

  5. Pour in stock mixture.

  6. Slide pork chops back into the pan, nestling them down in between the apples.

  7. Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half.


Ingredients for garlic butter ranch mushrooms

  • 2 cartons of mushrooms, you can cook whole or sliced, your choice

  • 1/2 stick of butter butter

  • 1 Ranch dressing packet (or whatever dressing mix you prefer, Italian works great as well)


    1. Clean mushrooms thoroughly, then slice if you prefer not to serve them whole and place in a medium sauce pan with 1/2 stick butter on medium heat.

    2. Once the butter has melted, pour the ranch dressing mix over the mushrooms.  Stir to coat.

    3. Cover and cook on LOW for about 10 minutes.  Make sure to give them a stir every couple of minutes to make sure they cook evenly. Check for desired tenderness, and cook a little longer if needed.


FTW Keto Bread Recipe

FTW Keto Bread Recipe


Prep Time: 15 min

Cook Time: 40 min

Total Time: 55 min



½ cup melted butter

2 tbsp. coconut oil

7 eggs

1 tsp. baking powder

2 cups almond flour

½ tsp. xanthium gum or baking soda

½ tsp. salt


Directions: (makes 16 slices)

  1. Preheat oven to 350*.

  2. Beat eggs for one minute.

  3. Add coconut oil and melted butter to eggs and mix for one minute.

  4. Mix all dry ingredients well.

  5. Add ½ of dry ingredients to wet ingredients an d mix well.

  6. Add second ½  of dry to wet and mix well.

  7. Spray bread loaf pan with non-stick spray and add mixture evenly.

  8. Bake at 350* for 40 minutes or until done.  Check middle with a toothpick or fork.

  9. Let cool for 5 minutes, then cut sides with a knife and flip over on a plate to cool completely.

  10. Enjoy!


Nutritional Info: (one serving = 2 slices)

Calories: 234 – Fat: 23 grams – Carbs: 1 gram – Protein: 7 grams


Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Fried Cheese Snack

FTW Fried Cheese Appetizer


Prep time:  5 minutes

Cook time:  2-3 minutes total

Total time:  less than 10 minutes



2 eggs

1 cup coconut oil

½ cup coconut flour

1 cup pork rinds or low carb breadcrumbs

Mozzarella cheese of choice (cheese sticks or slices)

Marianna sauce or ranch for dipping



1.       Preheat coconut oil in a saucepan over medium heat (below 350*).

2.      Crush pork rinds in a bowl until it makes crumbs.

3.      Place cheese in coconut flour, then egg wash then, roll in pork rinds.  Make only a few at a time.  Placing to many in hot oil will lower cooking temperature.

4.      Place in hot coconut oil for 30 seconds then flip for another 30 seconds.

*tip – If wanted to make in advance you can freeze them at this point and fry later.

       5.  Remove from oil and place onto towel to drain excess oil.

       6.  Let cool for a minute and enjoy with dipping sauce such as marinara or ranch dressing.


Nutritional Information:  (5 pieces)

390 calories, 28g of fat, 3g of carbs, 35g of protein


FTW Cadre SGT Cory Sanden shares his Fire Team Whiskey eating plan approved recipe for super low carb taco shells!  

FTW Tacos


Warm skillet or pan over medium heat and prep your toppings for the tacos.

 Add small amount of oil of choice to pan or skillet.

 Pour ¼ cup of Mexican cheese blend or cheese of your choice on the skillet to make a thick looking pancake. 

Cook for one minute and then flip over for 30-45 seconds. 

Place cheese taco over a spoon or spatula and then over a bowl.

Let cool for a few minutes to allow the cheese to harden and form.

Add your favorite meat and toppings to your FTW cheese tacos and enjoy.

Nutritional Data: (one shell)

Calories: 100

Fat: 8 grams

Carbs: 1 gram

Protein: 7 grams

Note: Could be used for breakfast with adding eggs and bacon for toppings. 



Copyright Fire Team Whiskey, LLC 2018 All rights reserved.