Watch CPT Lincoln make almond flour “breaded” chicken tenders. These are so diverse, you can dip them in bbq sauce or fancy them up and make chicken parm! Low carb, gluten free and grain free!


  1. 2 lbs of boneless skinless chicken breasts (3-4 chicken breasts)2 eggs

  2. 1/2 cup almond flour

  3. 1 Tablespoon garlic powder

  4. 1 Tablespoon Italian seasoning

  5. Salt and pepper, to taste

  6. 1/3 cup coconut oil (or your preferred cooking oil)

  7. Grated Parmesan cheese to taste

  8. 1/2 cup marinara sauce


  1. Place 1/3 cup coconut oil (or preferred cooking oil) in a frying pan. Heat to medium heat.

  2. Crack 2 eggs into a bowl and whisk.

  3. Mix almond flour, garlic powder, Italian seasoning and salt and pepper into a separate bowl.

  4. Dip each chicken breast in egg mixture and coat well. Then dip into the dry mixture, coating well.

  5. Fry each chicken breast on medium heat for 3-4 minutes each side.

  6. Place chicken breasts on a baking sheet and distribute the cheese evenly on to each breast. Top with a scoop of marinara sauce.

  7. Place in the oven on low broil, for 3 minutes or until the cheese is melted.

picture nonbreaded chicken parm.jpg

Low Carb Tortilla Chips and Guacamole

Love Mexican food but now that you are eating low carb, thinking you will never enjoy your chips and guac again? No problem! We have a low carb tortilla recipe for you! Bonus is that guacamole is packed with awesome healthy fat. Pair that up with some full fat cheese, and you got a keto dream! 

Low Carb Tortilla Chips


§  2 cups Almond flour

§  1/2 tsp Chili powder

§  1/2 tsp Garlic Powder

§  1/2 tsp Cumin

§  1/4 tsp Paprika

§  1/4 tsp Sea salt

§  1 large Egg (beaten)

§  1/2 cup Mozzarella cheese (shredded)


1.      Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.

2.      In a large bowl, mix together the almond flour and spices.

3.      Add the egg and mix using a hand mixer, until a crumbly dough forms.

4.      In a small bowl, microwave the mozzarella until it's melted and easy to stir. Add to the dough mixture and knead/squeeze with your hands until well incorporated. If it stops incorporating before it's fully mixed, you can reheat it for 15-20 seconds again before kneading more.

5.      Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out very thin, about 1/16 in (2 mm) thick.

6.      Cut the dough into triangles and arranged on the parchment lined baking sheet. Bake for 8 to 12 minutes, until golden and firm. Let chips sit to cool (they will crisp up as they cool).

Calories: 220 | Fat: 18g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 1g | Protein: 10g

While the chips are baking make the guacamole:


·        2 ripe avocados

·        1/2 teaspoon Kosher salt

·        1 Tbsp of fresh lime juice or lemon juice

·        2 Tbsp to 1/4 cup of minced red onion or thinly sliced green onion

·        1-2 serrano chiles, stems and seeds removed, minced

·        2 tablespoons cilantro (leaves and tender stems), finely chopped

·        A dash of freshly grated black pepper

·        1/2 ripe tomato, seeds and pulp removed, chopped

1.          Cut avocado, remove flesh: Cut the avocados in half. Remove seed. Score the inside of the avocado with a blunt knife and scoop out the flesh with a spoon

2.          Mash with a fork: Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.

3.  Add salt, lime juice, and the rest: Sprinkle with salt and lime (or lemon) juice. The acid in the lime juice will provide some balance to the richness of the avocado and will help delay the avocados from turning brown.

Add the chopped onion, cilantro, black pepper, and chiles. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness.

Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.

4. Cover with plastic and chill to store: Place plastic wrap on the surface of the guacamole cover it and to prevent air reaching it. (The oxygen in the air causes oxidation which will turn the guacamole brown.) Refrigerate until ready to serve. (p.s. get some fun little personal guacaomle dipping bowls cause you know you wanna double dip!)

One serving ½ cup of guac

150 calories

2 grams of protein

9 grams of carbohydrates

13 grams of total fat

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.



FTW 1 cup Garbage Salad recipe


Prep Time: 10 minutes

Chill Time: 30 minutes

Total Time 40 minutes


Ingredients: (8 servings)

4 cups broccoli and or cauliflower

1 cup peppers

1 cup black olives

1 cup cubed cheese

1 cup pepperoni or favorite protein

1 cup dressing of 5 parts mayonnaise and 1 part ranch dressing



1.      Wash and cut your 4 cups of broccoli or cauliflower. Also cut your peppers, cheese and pepperoni.

2.      Mix your ranch and mayonnaise together to make 1 cup.

3.      In a large mixing bowl combine all your ingredients and mix well.

4.      Refrigerate for 30 minutes or longer.

5.      Enjoy!


Nutritional Info: (one cup)

Calories 208, Fat: 18g, Carbs: 5g, Protein: 3

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserve.

FTW Keto Lasagna

                                                            Keto Lasagna

                                                          Prep Time: 15 min

                                                          Cook Time: 30 min

                                                          Total time: 45 min



·         16 oz ground beef

·         1 cup marinara sauce

·         1 zucchini large (2 medium)

·         10 oz ricotta cheese or cottage cheese

·         4 oz mozzarella cheese shredded



1.      Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels.

2.      Brown ground beef in pan and add marinara.

3.      Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.

4.      Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.


Nutrition Facts:

Keto Lasagna with Zucchini Noodles (makes 4 servings)


                                                 Amount Per Serving:

                                                 Calories 544

                                                 Total Fat 41g

                                                 Total Carbohydrates 6g

                                                 Protein 34g

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW Fat Bomb Shake

FTW Fat Bomb Shake


1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 


Add 8 oz of water to your blender

Add 1 scoop Keto Joe SpecOps™ Shake

Add cut or broken off pieces of a full Keto Chocolate Chip FuelRation™ Bar 

Add ice if desired

Blend and Done!

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

FTW Peanut Butter Fat Bomb Squares

FTW Peanut Butter Fat Bomb Squares

Prep Time: 15 minutes

Set Time: 1 hour

Total Time: 75 minutes



Chocolate Layers

·      4 ounces unsweetened baking chocolate

·      6 ounces soft butter

·      1/2 cup Stevia or other sweetener

·      1/2 teaspoon vanilla

Peanut Butter Layer

·      1 cup peanut butter

·      4 ounces soft butter

·      2 tablespoons Stevia or other sweetener


1.   Spray an 8x8 inch pan with baking spray and line with parchment. It does not need to cover all 4 sides, just the bottom and up two opposite sides. The baking spray helps it stick to the pan.

2.   Melt chocolate in microwave or double broiler.

3.   Put the 6 ounces of butter in a medium bowl and mix with a hand mixer until the sweetener begins to dissolve.

4.   Check the chocolate. Add the melted chocolate, vanilla, and stevia to the butter and beat until fluffy and almost mousse-like. This will take several minutes. 

5.   Spread 1/2 of the mixture into the prepared 8x8 pan and place into the freezer. NOTE: If the chocolate was too hot and melts the butter, just put the mixture into the refrigerator for a few minutes until it cools-off and it will whip.

6.   Blend the ingredients for the peanut butter layer with a hand mixer until nice and light. Spread all of the peanut butter on top of the chocolate layer and place into the freezer for 5-10 minutes or until slightly firm to the touch.

7.   Spread the chocolate mixture on top of the peanut butter layer and freeze for one hour or overnight.

8.   Run a sharp knife along the sided of the pan that were not lined with the parchment and lift the whole thing out of the pan by pulling up on the parchment. Cut into 16 pieces with a sharp knife and store in an air tight container in the refrigerator. Keeps up to 10 days in the refrigerator.


Nutrition Facts:

Amount Per Serving (one square)

Calories 130  Fat 13g, Carbs 3g, Protein 3g


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

FTW Peanut Butter and Banana SpecOps Shake

FTW Peanut Butter and Banana SpecOps™ Shake

1 Scoop or 1 packet SpecOps™ Shake

2 Tablespoons All Natural Peanut Butter

½ Banana (Frozen in the video, but can be any way you prefer)


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

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 Cream Cheese Pancakes

FTW Cream Cheese Pancakes recipe


Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes



2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract



1.       Combine all ingredients in a blender or bowl with mixer.

2.      Blend on medium/high until smooth.

3.      Use a fork to pop any bubbles on the batter.

4.      Pour batter into a preheated and greased pan.  (med. temp.)

5.      Flip when sides are firm and bubbles appear evenly throughout.

6.      Top with butter and sugar free syrup. 

7.      Enjoy!


Macros: (yields 3 large pancakes per serving)

Calories: 349

Fat: 28g

Carbs: 3g

Protein: 16g

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

FTW Keto Lava Cake

FTW Keto Lava Cake

 Prep time: 5 minutes

Cook time: 10-15 minutes

Total time:  15-20 minutes

Ingredients: (single serving)

2 tbsp. Cocoa powder

1 tbsp. sweetener

1 egg

1 tbsp. heavy cream

½ tsp. vanilla extract

¼ tsp. baking powder

Pinch salt

A sprinkle of powdered sugar

Low sugar ice cream for topping (optional)


1.      Preheat oven to 350*.

2.      Mix cocoa powder and baking powder.

3.      Mix egg in a separate container.

4.      Add vanilla, sweetener, salt, heavy cream to cocoa powder mix and then eggs.

5.      Mix all ingredients well and then spray ramekins or baking dish with non-stick spray.

6.      Cook in the oven for 10-15 minutes and the batter should wiggle on top.

7.      Remove from oven and serve with powdered sugar and optional low-sugar ice cream.


Calories: 173

Fat: 13 g  -  Protein: 8 g  -  Net Carbs:  4 g


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



FTW Italian Baked Egg Recipe

FTW Italian Baked Egg Recipe


Prep time: 10 minutes

Cook time: 22 minutes

Total time: 32 minutes



1 tbsp. olive oil

2 garlic gloves

½ cup cherry tomatoes

1 tbsp. Italian seasoning

5 eggs

½ cup fresh mozzarella

3 cups chopped tomatoes

Serves 5


1.       Preheat oven to 400*. 

2.      Heat oil in cast iron skillet.  Add garlic and simmer one minute.  Add chopped tomatoes, Italian seasoning and simmer for 10 minutes. 

3.      Crack eggs onto tomatoes and top with mozzarella cheese and bake for 10-12 minutes or until egg whites are cooked.  Yolks can still be runny.

4.      Garnish with parsley, cherry tomatoes or olives.  Use low carb bread or FTW bagel for dipping.


Macros:  one serving

162 calories,  10.2 grams of fat, 6.8 grams of carbs, 10.8 grams of protein.

FTW Keto Bagel Recipe

FTW Bagel Recipe

 Prep Time: 15 minutes

Cook Time:  14 minutes

Total Time:  19 minutes


Ingredients: (makes 6 servings)

1.5 cups Almond Flour

1 tbsp. Baking powder

2.5 cups mozzarella cheese shredded

2 oz. cream cheese

2 eggs (beaten)

Seasoning of choice (everything but the bagel seasoning)



1.       Preheat oven to 400*.

2.      Combine almond flour and baking powder and mix well.

3.      Combine mozzarella cheese and cream cheese in separate microwavable bowl and heat on high for 2 minutes. (stir every 30 seconds)

4.      Combine flour mixture, cheese mixture and eggs in a large bowl and mix well.  Knead the dough until fully mixed. (used cooking spray to keep from sticking to hands.

5.      Refrigerate for 30 minutes.

6.      Remove dough from refrigerator and divide into 6 parts.

7.      Roll pieces into 6-inch logs and form a circle and lay on parchment paper.

8.      Bake at 400* for 14 minutes.

9.      Let cool for several minutes and enjoy!


Nutritional facts: (one serving)

Calories: 360, Fat: 28 grams, Total Carbs: 8 grams, Protein: 21 grams, Sugar: 1 gram


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 Tuna Melt Appetizers

Fire Team Whiskey Cadre, SGT Cory Sanden shares his Appetizer Keto Tuna Melt Recipe.

FTW Tuna Melt Appetizer

Prep time: 5 minutes

Cook Time:  15 minutes

Total Time:  20 minutes



12 fresh mushrooms

1/3 cup mayo

1/3 cup mozzarella cheese

2 tbsp. parmesan cheese

5 oz. can tuna

salt and pepper

Italian seasoning

parsley (garnish optional)

jalapenos (optional)


1.      Pre-heat the oven to 375°F.

2.      Clean and remove the gills and stems from the mushroom caps.

3.      Drain the oil or juice from the tuna and pour into mixing bowl.

4.      Add all ingredients except tomatoes to a mixing bowl and mix with a fork. .

5.      Evenly distribute the tuna salad between both mushroom caps.

6.      Add sliced tomato on top of tuna mixture.

7.      Use mozzarella on top of each mushroom.

8.      Place mushrooms on an elevated cooking rack.

9.      Bake for 15 minutes until cheese is melted.

Nutritional Information:

Per serving: 70 calories, 5.75g total carbs, 3g fat, 7.5g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

FTW Keto Chili Casserole

Fire Team Whiskey Cadre, SGT Cory Sanden shares his keto chili casserole recipe. 

FTW Keto Chili Casserole

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes


1lb. ground beef

1 medium diced onion

2-3 garlic cloves diced

1 cup of diced pepper of choice (green, red, poblano, etc.)

2 small cans of diced or crushed tomatoes or 8 oz. of juice

2 cups shredded cheese

Seasoning:  cumin, coriander, chili powder, or favorite chili seasoning


Diced avocadoes

Dollop of sour cream


1.       Preheat oven to 350*.

2.      Brown beef and onion in skillet.

3.      Add tomatoes, juice, garlic, seasoning, and peppers and simmer 2- 3 min.

4.      Add chili mixture into oven safe dish and top with 2 cups of cheese.

5.      Cook at 350* for 20 minutes.

6.      Remove for oven and serve with sour cream and avocadoes.

Macros: (servings 4)

One serving equals: 533 calories, 40 g fat, 9 g carb, 32 g protein.


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.

FTW Sausage and Peppers Meatballs

CPT Lincoln shares her recipe for FTW Sausage and Peppers Meatballs. 


1 pound ground beef
1 pound ground Italian sausage
1 cup almond flour
1 cup small die sized mozzarella balls
2 eggs
1/2 cup milk
4 cloves minced garlic
1 diced red pepper
1/2 diced onion
2 tbs parsley
1 tbs Oregano
1 tsp salt
1 tsp pepper
1 bottle of marinara sauce
1 zucchini for "zoodles"


Mix beef, sausage, spices, minced garlic, eggs, almond flour and milk in a large bowl. Create palm-sized meatballs with a ball of mozzarella in the center. Layer in a crock pot with onions, peppers and marinara sauce. Cook on high for 2 1/2 to 3 hours or to the temperature you prefer to eat your meat. You can use a carrot peeler or use a spiralizer to make noodles from the zucchini.

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. 


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.

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.


KetoJoe 2.JPG
KetoJoe 1.JPG

Copyright Fire Team Whiskey, LLC 2018 All rights reserved.