bread, main dish

One in the Hand

I talk a lot about the LCHF way of eating, otherwise called keto. It has changed my life and has been a miracle for me personally. So, I am excited about it. I get that not everyone is ready to take on a huge life change, no matter how positive it is. Change is stressful. So, I get tons of reasons why people aren’t convinced to take the plunge.

I honestly thought the biggest reason I would hear is this: “What no bread, potatoes, sugar, or pasta?????! I can’t live like that!” Well, I have heard that, make no mistake..lol. But, actually the biggest reason people give is that they don’t have time to prepare food from scratch everyday. They are working, taking kids to soccer practice, church, housework, shopping….it can feel like there are just not enough hours in the day.

I get that and not going to lie, especially at first shopping is going to take longer, there is a learning curve to learning to read labels to know what is really in the food they are selling. Also, if you want to expand your menu, you will have to do some planning. But, you don’t have to make all of the fancy schmancy desserty things, nor the more complicated dishes that mimic old favorites. There are really a lot of really good easy options for low carb eating.

It’s not even a terrible idea to grab some of the fast food, if you do a bit research ahead to make sure of which options support your way of eating. But, even if you don’t research, grabbing a bunless hamburger isn’t a horrible choice (laying aside the argument about meat qualities etc) and it’s certainly a better choice, than eating it with the bun and fries.

I think sometimes, it is the unknown quality of how much time will be involved that frightens people. But, think back to when you cooked your very first meal, how long did it take you? How long would it take you now? My point is there is a time investment, but over time, as it becomes your way of eating, the overall time investment lessens.

But, even once you are old hat at low carb, it’s nice to have dishes that you can make ahead and toss in the freezer to grab and go, when you really don’t have time, or something comes up that takes away the time you allotted for meal prep, or you are just too tired to want to cook.

This recipe is one of those. These are a popular grab and go at our house now. I have made both a dairy version and a non-dairy version. These are already tree-nut free. They can be made non-dairy, but, I will be honest, they are not as easy to make, as the dough stays pretty sticky. But, if you use floured parchment to roll out each dough ball, I was able to make a nice hand pie, so included the non-dairy changes I made.

Also, have fun with this recipe, you can easily make it into a calzone or a breakfast hand pie!

Keto Hand Pie

Course Main Course
Cuisine Keto
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 12 Servings
Calories 300 kcal

Ingredients

Bread pocket

  • 16 oz Mozzarella Cheese (about 3 cups) for dairy free replace with non-dairy cream cheese (such as Kite Hill brand) and 2 Tbsp of grass-fed gelatin (the dough is a bit harder to work with and you may need to work on a floured surface)
  • 1/2 cup cream cheese may substitute with more non-dairy cream cheese
  • 1/4 cup butter for dairy free use coconut oil, or ghee works too
  • 3/4 cup coconut flour
  • 3 Tbsp Whey protein powder or isolate if you don't want to use whey, substitute with 1/4 cup almond flour
  • 1 scoop MCT powder optional
  • 6 eggs
  • 2 Tbsp baking powder

Filling

  • 1 1/2 cups chopped meat (I used turkey)
  • 1/2 cup shredded cheese (I used cheddar)
  • 1/4 cup ricotta cheese for dairy-free use non-dairy ricotta (such as Kite Hill brand)
  • 3 tsp finely chopped chives may substitute green onion tops
  • 1/2 tsp Italian herbs may substitute with other herbs you prefer

Instructions

  1. Preheat oven to 400° F. and line a baking sheet with parchment paper or a silicone mat.

  2. In a microwave safe dish add shredded cheese, cream cheese, and butter for bread pocket and heat on high until cheese is completely melted (about 2-3 mins)

  3. Add remaining bread pocket ingredients (if you are not using dairy and substituting the cream cheese and gelatin for the mozzarella; gradually sprinkle gelatin and mix into hot cheese, until you have it all mixed in. Do it a little at a time to prevent gelatin lumps. then add remaining ingredients).

  4. Mix well with the spatula to get the eggs mixed in

  5. Once dough has eggs well incorporated knead dough with your hands. I use a twisting and pulling motion until I have a very pliable dough. (If you are doing the non-dairy version, this step doesn't work, the dough is too sticky). 

  6. Dough should be the consistency of a nice bread dough. (Again if doing non-dairy version, this is not the case. I actually broke the dough into balls, and rolled it out between 2 pieces of floured parchment paper).

  7. Allow dough to rest for a few minutes while you prepare the filling. For filling simply mix all filling ingredients in a medium bowl.

  8. Divide dough into 12 portions and then roll and stretch to about 1/4" thickness.

  9. Add 1/12 of the filling to center area of one side of the dough (you are going to fold it over, so you don't want it in the very center)

  10. fold dough over and seal the edges. If you want to add a nice gloss, do a wash with a bit of egg white (optional-also this doesn't work well on the non-dairy version).

  11. Lay out pies leaving a bit space between as they do expand a little

  12. Bake for 15-25 mins or until nicely browned on top.

Recipe Notes

These are a great make ahead, then grab and go food. Macros are per hand pie for the diary version, with turkey and cheddar (you may need to adjust if you change the filling or make the non-dairy version).

Total fat 21.4 g

Net carbs 3.3 g

Protein 23.9 g

 

Advertisements