breakfast, dessert

Bottoms up!

Before getting to the recipe today, I wanted to bring up a most unpleasant subject for those who suffer from it. There are a good number of people we wrestle with constipation issues on keto. The reasons for this are complex. The most obvious and easies fix is dehydration. If you are not drinking enough on keto you will get dehydrated, you may have noticed since starting keto you are running to the bathroom more frequently. This is the body’s way of eliminating the ketones, hence why we dip our urine with strips to see if we are in ketosis.

Other reasons are not a straightforward, you may need some electrolytes, there are a number of keto friendly replacement drinks available. I will post a link to the one that we like the best below (I will also include links to the specialty items I used in the recipes. Another note, you will want a leakproof springform pan for the recipe if you don’t have one).

Yet another reason is that you may need more fiber. I am going to include a recipe that I found on another site for a lovely non-oatmeal porridge that can also help get things moving (from: Another way to address fiber is to substitute some of your nut flour with flax or chia seeds, or some psyllium husk powder. Reduce the amount of nuts you are consuming. Flax seeds, chia seeds, hemp hearts, and psyllium husk powder can all be used in place of nut flours except for coconut flour. A word to the wise some people are more sensitive than others, so I would recommend increasing the amounts you use slowly, or using one of these high fiber alternatives once or twice a day at most. Otherwise you may reverse the problem into the opposite problem.

Now for the reason that brings me the most personal grief, dairy. Dairy is not always our friend. Thankfully, not all dairy is created equal. For example cream is the fat, many cheeses, however, are made from milk. Many wonderful keto recipes call for cheese. I have posted a couple of alternatives (Fauxerella Cheese, and Coconut Cream Cheese) that work in a lot of recipes (I wish I could say they have been successful substitute in every recipe I have tried but, that would just not be true). Also, you may notice that I often use Creme Fraiche, this is a sour cream and sometimes cream cheese alternative made from cream versus milk.

If you have any great recipes for make it yourself electrolyte drinks or high fiber goodies to help move things along, please do share in the comments sections.


Keto N'Oatmeal
Prep Time
1 min
Cook Time
3 mins
Total Time
4 mins

Based of a recipe found at

Course: Breakfast
Cuisine: Keto
Servings: 2 Servings
Calories: 158 kcal
  • 1 cup Unsweetened nut milk or water nutritional info based on using water
  • 1/4 cup hemp hearts
  • 1/4 cup nut or seed flour
  • 1/4 cup unsweetened shredded coconut
  • 2 Tbsp flax seeds ground
  • 2 Tbsp chia seeds
  • 1/2 tsp keto friendly sweetener or substitute with keto friendly maple syrup
  • 1 scoop MCT powder optional
  • 1 tsp vanilla
  • 2 Tbsp butter
  • 1/4 cup heavy cream
  • 1/4 tsp cinnamon
  1. Add water, hemp hearts, nut flour, coconut, flax seeds, chia seeds, MCT powder, and sweetener.

  2. Bring to a boil stirring constantly over medium high heat (or microwave on high for about 2 mins).

  3. Mixture will be thickened.

  4. Divide into bowls and add 1 Tbs butter, sprinkle with cinnamon, and about 2 Tbs heavy cream to each. Serve hot.

Recipe Notes

This is a very versatile recipe. So, add berries, or a few nuts, or chocolate chips and experiment with spices.

total fat 37.9 g

net carbs 2.8 g

protein 10.1 g


Keto "Pineapple" Upside-Down Cake
Prep Time
20 mins
Cook Time
35 mins
5 mins
Total Time
55 mins
Course: Dessert
Cuisine: Keto
Servings: 12 Servings
Calories: 206 kcal
  • 1 chayote squash sliced with seed cut from center
  • 1/4 cup real lemon juice
  • 1/4 tsp apple flavoring concentrated
  • 1/4 tsp pineapple flavoring concentrated
  • 1 Tbsp grass-fed gelatin
  • 1 Tbsp keto friendly caramel syrup (Honest brand)
  • 1 pinch salt
  • 1 dash cinnamon
  • 1/2 cup chopped pecans optional or substitute another nut
  • 1/4 cup nut or seed flour
  • 1 Tbsp butter softened
  • 6 Tbsp butter softened
  • 1/4 cup keto friendly sweetener
  • 2 eggs
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/4 tsp mace optional or substitute nutmeg
  • 1 pinch salt
  • 1 cup nut or seed flour
  • 1/3 cup coconut flour
  • 1 scoop MCT powder optional
  • 2 tsp baking powder
  • 1/4 tsp xanthan gum
  • 1/2 cup unsweetened nut milk
  1. Preheat oven to 375° F. Prepare a springform pan, by lining with parchment paper and coating with butter or cooking spray.

  1. Peel chayote. 

  2. Cut into horizontal slices. 

  3. Cut circle into the center to remove seed.

  4. Combine chayote with all "pineapple" ingredients, except the gelatin. Heat stirring occasionally until chayote is beginning to get tender (not too soft, because you will bake it also).

  5. Remove chayote and line the bottom of the prepared springform pan with squash rings. Don't add the liquid yet.

  6. Sprinkle the hot chayote liquid with gelatin and stir until completely dissolved (you can do this over the heat, but, liquid should be hot enough to melt the gelatin), then add to springform pan. Set aside.

  1. Chop pecans then in a small bowl add all topping ingredients and mix into a crumbly texture.

  2. Sprinkle over Chayote in the springform pan and set aside.

  1. Add dry ingredients to mixer bowl, then add the wet ingredients.

  2. Mix thoroughly. The batter will be thick, so a spatula will be needed to spread over the top of the chayote, in the springform pan.

  3. Bake 35-40 mins or until the top is golden and springs back lightly to touch.

  4. Let cool 5-10 mins before inverting and removing springform and parchment paper. 

Recipe Notes

Macros are per slice

total fat 19 g

net carbs 3.0 g

protein 5 g



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