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Filtering by Category: pork

Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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Bangers and Mash is a British meal that’s traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.

Items used to make this recipe:

Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe



  • Irish-style bangers

  • olive oil


  • 1 tablespoon butter

  • 1 small onion, thinly sliced

  • 2 tablespoons water


  • 1 pound cauliflower florets, steamed

  • 4 ounces shredded cheddar cheese

  • 4 tablespoons butter

  • 4 tablespoons sour cream

  • 2 slices bacon, cooked and crumbled

  • garnish: sliced scallions or chopped chives



  1. Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.


  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.


  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. Garnish with sliced scallions or chopped chives if desired.

Nutritional stats for one serving of mashed cauliflower (recipe serves 6):

  • calories 199

  • protein 8g

  • fat 17g

  • total carbs 5g

  • fiber 2g

  • net carbs 3g

Keto Sesame Zoodles with Roasted Pork

Patricia Reitz

This delicious, low carb, Keto-friendly recipe is a revision of one I shared several years ago (here). Instead of using asian noodles, I used spiralized zucchini. The zucchini is barely cooked - basically it’s just heated through in the sauce just before serving so it maintains its structural integrity and ever-so-slight crunch. If you don’t have leftover roasted pork loin to add, just omit it and serve the zucchini doused in the tasty sesame sauce as a side dish.

DSC_1493 (2).JPG

Do you have an inspiralizer - there’s just something zen about spiralizing veggies. I love-love-love using it.

low carb keto sesame noodles zoodles recipe

Just for the fun of it, I decided to challenge myself and see if I could eat the entire bowl using only chopsticks. I had a great time slurping away and I’m happy to report I was able to finish my lunch without the use of a fork or spoon! I hope you’ll give this yummy recipe a try. Enjoy!

Items used to make this recipe:

Keto Sesame Zoodles with Roasted Pork

makes 2 servings


  • 1 medium zucchini, spiralized into “zoodles”

  • 6 ounces cooked pork loin, sliced into matchsticks

  • 2 cloves garlic, minced

  • 1/4 cup low sodium soy sauce

  • 3 tablespoons toasted sesame oil

  • 2 tablespoons unseasoned rice vinegar

  • 2 tablespoons canola oil

  • 1/2 teaspoon chili oil (or 1/4 teaspoon crushed red pepper flakes)

  • 2 scallions, sliced thin on the diagonal, green tops reserved for garnish

  • Garnish with crushed red pepper flakes or Sriracha (optional)


  1. Heat garlic, soy, rice vinegar, oils, and white scallion parts until bubbly, add pork to heat through, then stir in the spiraled zucchini; stir well to combine.  

  2. Remove from heat and garnish with green scallion tops. If desired, serve with crushed red pepper flakes and/or sriracha.

Keto stats: 460 calories, 21g protein, 40g fat, 11g carbs, 4g fiber, total 7g net carbs.

The Best Instant Pot Baby Back Ribs

Patricia Reitz

How to make the BEST Instant Pot Baby Back Ribs recipe - ButterYum. how to make ribs in the Instant Pot. IP Ribs. Pressure Cooker Baby Back Ribs. how to make ribs in an electric pressure cooker. multi pot ribs recipe. instant pot rib recipe. cooking ribs in an instant pot. instapot ribs recipe. what kind of ribs instant pot? pork ribs instant pot recipe.

I’m so excited to finally be sharing this amazing Instant Pot Baby Back Rib recipe with you. Prepare them with a flavorful dry rub, steam them to tender perfection in an Instant Pot, then finish them off with a glaze of charred barbecue sauce on the grill or in the oven for perfect ribs any time of year!

Start by making the dry rub, which is very simple, but adds a lot of flavor. Kosher salt, smoked paprika, dry mustard powder, granulated onion, granulated garlic, and chili powder.

Mix well.




Sprinkle the dry rub over all 4 half-racks of ribs.

dry rub recipe for baby back ribs. rib dry rub recipe.

Rubba-dub-dub the ribba-rub-rub.


Get both sides.


Put the stainless rack in the inner pot of your Instant Pot and pour in 1 1/2 cups water. Add the half racks, standing them up the best you can. You should be able to fit 4 or 5 half racks depending on the size of your Instant Pot. Some people keep the racks whole, but I find they tend to fall apart after cooking so I think they’re easier to handle if you cut them in half. But that’s just me.


Cook for 45 minutes on “manual” or “high pressure”.



Items used to make this recipe:

The Best Instant Pot Ribs

makes 2 racks of ribs (5-6 pounds total)


  • 2 racks baby back ribs, cut in half, membranes removed from underside (5-6 pounds total)

  • 1 1/2 cups water

Dry Rub:

  • 4 teaspoons kosher salt

  • 2 teaspoons smoked paprika

  • 2 teaspoons dry mustard powder

  • 2 teaspoons chili powder

  • 2 teaspoons granulated garlic (or powder)

  • 2 teaspoons granulated onion (or powder)

Barbecue Sauce:

  • 1 1/4 cup ketchup

  • 1 cup brown sugar (light or dark), packed

  • 1/4 cup water

  • 1/4 cup molasses

  • 1/4 cup pineapple juice

  • 2 tablespoons water

  • 1 tablespoon hickory flavored liquid smoke

  • 1 tablespoon cornstarch

  • 2 1/2 teaspoons dry mustard

  • 2 teaspoons paprika

  • 1 1/2 teaspoons kosher salt

  • 1 teaspoon ground black pepper

  • 1 teaspoon garlic powder

  • 1/4 teaspoon cayenne pepper


  1. Make the dry rub by combining the dry rub ingredients together and sprinkle evenly over both racks of ribs, front and back; rub the seasoning in well.

  2. Place water and rack inside Instant Pot; stand ribs up on rack.

  3. Seal Instant Pot (electric pressure cooker) and cook on high pressure for 40 minutes; allow pressure to release naturally.

  4. While ribs are cooking, make the sauce by whisking all the barbecue sauce ingredients in a medium saucepan over high heat; bring to a boil, then reduce to a heat and simmer at a gentle bubble until the mixture thickens, about 20 minutes.

  5. Remove ribs from Instant Pot and place on a foil lined half sheet pan; brush with bbq sauce and place ribs under broiler for 5 to 10 minutes (watch carefully to prevent burning). Alternatively, this step can be completed on a charcoal or gas grill.

Note: store leftover barbecue sauce in an airtight container in the refrigerator.