keto shake

FTW Low Carb Dinner Rolls

FTW Cadre SGT Cory Sanden shows us his recipie for low carb dinner rolls. 

FTW Keto Dinner Rolls

Prep time: 25 min

Cook time: 20 min

Servings: 24 rolls



8 ounces cream cheese

1 tbsp. butter

1 1/3 cup almond flour

4 eggs

3 cups mozzarella cheese

4 tbsp. baking powder


1.      Preheat oven to 400*.

2.      Melt cream cheese and mozzarella cheese together on low heat for a few minutes and stir often.

3.      Add melted cheese to a bowl along with baking powder, almond flour, and eggs.  Mix and let stand for 10-20 minutes.  Roll into 24 small balls and chill in refrigerator for at least 10 minutes. 

4.      Melt butter in over low heat in 10-12” cast iron skillet or oven based pan. 

5.      Place the rolls into the skillet or pan and bake for 20-25 minutes until golden brown.


Use water when rolling out the dough into balls. 

Chill the rolls for more than 10 minutes if they are still sticky. 

Use marinara sauce for dipping or oregano and other spices for desired taste.


Macros: (per roll) 90 calories, 10 g of fat, 2 g of carbs, 6.5 g of protein.

Salted Caramel Banana SpecOps™ Shake

I am always looking to switch up my daily shake and make it not only even more delicious but keep it from being boring. The great thing about the Fire Team Whiskey® SpecOps™ Shakes is that they don't require a blender, so if you are out in the field or on the go, you can easily blend with water or a cold liquid and get your healthy fats in, but when you have access to a blender, you can jazz it up! Here is my recipe for my Salted Caramel Banana Shake:

Place the following in a blender:

1 Scoop (or individual serving package) of Fire Team Whiskey® SpecOps™ Keto Joe MCT Shake 

1 Scoop of Vanilla flavored sugar free protein powder (any brand will do as long as it is sugar free)

I Tablespoon of Caramel extract (preferably organic)

1 small over ripe banana 

shake in a couple of shakes of Himalayan Salt to taste 

8 ounces of water 





Copyright 2018, Fire Team Whiskey, LLC. All rights reserved. 

Fire Team Whiskey Keto Joe SpecOps Shake Recipe

FTW Cadre SGT Sanden shows us a way that he amps up his Fire Team Whiskey SpecOps Keto Joe Shake. 



Vanilla extract

Protein powder



Almond milk


Peanut butter

Almond butter


Meal Replacement suggestion:

One scoop KetoJoe.

One scoop protein powder

3-4 ice cubes

6-8 ounces of water

Blend until smooth.  Pour into FTW thermal to keep cold and great for traveling with. 


(add protein powder macros) 230 calories, 17 grams fat, 10 grams protein, 8 grams carbs.


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Copyright Fire Team Whiskey, LLC 2018 All rights reserved.