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Keto Must-Haves For Fall

In Memphis, it stays hot waaaaaayyyy too long into the fall. We Memphians often play tricks on ourselves until we are convinced it’s autumn, even though it’s 90-plus degrees outside. And because we are in the South, we solve this predicament just like we do any other problem we encounter—with food.

Fall is full of yummy goodness—pumpkin spice and everything nice! And if you’re trying to make healthier choices, you don’t have to miss out. You just have to find the right recipes, get your hands on a few key ingredients, and get yourself in the kitchen!

I’ve been living a keto lifestyle for a while now, so I’d like to share some of my fall favorites with you! Most of these are good choices even if you aren’t keto—but if you are indeed following a ketogenic diet, this is your to-do list for the next few months. Enjoy!

Keto Pumpkin Muffins With Cream Cheese Swirl (Kasey Trenum)

memphis moms blog muffins

Y’all. I am not even lying. This is the best keto dessert I’ve ever made. Although, I do indeed eat them for breakfast, lunch, and dinner around here. This recipe is easy, and the pumpkin disguises the artificial sweetener very well. Do yourself a favor and don’t even think about halving the recipe—make all 18. They go fast! And wait until they are cool; I know you think a warm muffin sounds nice, but they are actually way better after they have cooled for a bit.

Keto Butternut Squash Risotto (I Breathe I’m Hungry)

Cauliflower rice is the tofu of keto … the goal is to get it to absorb whatever flavor you combine it with. So, why not drench it in butternut squash goodness? It’s so autumnal and luxurious, you won’t second-guess calling it risotto at all.

Keto Garlic Bread (Delish)

memphis moms blog garlic bread

Once you make this one time, you’re going to make it to accompany all of your favorite fall dishes. It tastes JUST as good as garlic bread, I promise. This entire loaf was gone from my counter in about 15 minutes. Pro tip: Do not attempt to make this without parchment paper—it will not end well.

Keto Chili (That Low Carb Life)

Think you can’t have chili without beans? Think again. This recipe dresses ground beef up in its prettiest cumin cardigan for fall. And while it’s true you can’t pour in the Fritos or the Saltines because you’re keto, you CAN pile on the cheese. More queso for my face-o.

Keto Sugar-Free Pecan Pie (Wholesome Yum)

Extra ooey-gooey, syrupy, toasty pecan pie? Yes, please. Fall isn’t fall without this treat, but pecan pie usually is made with a ton of sugar. This recipe relies on a sugar-free caramel sauce instead; and just like with any pecan pie, make sure you follow the directions carefully. These pies are touchy, but worth it in the end.

Low-Carb Mushroom and Feta Breakfast Casserole (Kalyn’s Kitchen)

When it starts to get cooler outside, cozy up with this warm and yummy breakfast casserole on a brisk Saturday morning. This concoction is as comforting as your favorite fuzzy slippers, and it is super easy to make it your own. I added spicy sausage to mine for an extra bit of heat, and it was delicious.

Keto Meatballs With Ground Turkey, Garlic, and Ginger (Ketogasm)

When you’re on a ketogenic diet, you find yourself using a lot of almond flour. Sometimes, it’s grainy and gritty, and can even make your mouth as dry as a desert. Am I right? Anyone? Anyone? But my favorite use of almond flour since starting keto is in meatballs. It works as a perfect binder replacement for breadcrumbs—you won’t even miss the carbs. And these have a little zing that is perfect for fall!

Keto Meatza (

memphis moms blog meatza

Okay, I know. Pizza isn’t just a seasonal food. But I can’t make a list of yummy keto recipes without this one. I make one of these almost once a week; and I swear it tastes almost just like the real thing. It’s so easy, and you can put anything you want on top. Yay! Pizza night is back!

Keto Classic Cinnamon “Sugar” Muffins (It’s Simple)

I like these muffins because they don’t try too hard. Sometimes, keto sweet treats are so overdone that they taste flat-out nasty. These are subtle and cinnamon-y and delicious. Oh, and if using psyllium husk powder intimidates you, you can substitute flax seeds, and they are a lot easier to find.

Chicken Cauliflower Rice Bowl (Brit+Co)

My husband and I are huge Bibimbap fans, but keto won’t let us have white rice, sweet potatoes, and the other yummies involved. But this chicken cauliflower rice bowl is a decent substitute. The flavors in this particular recipe are smooth and calming—lots of umami in this one!

Baked Chicken Tenders (gnom-gnom)

memphis moms blog chicken fingers

Dude. This is gonna blow your mind. These chicken tenders are breaded in pork rinds; and they are sooooooo good. I think this should be standard breading, even if you aren’t keto. And, here’s a secret: the recipe suggests you marinate these overnight, but I think I did it for like 30 minutes, and they were still excellent.

Low Carb Apple Crisp (Butter Together Kitchen)

Fall isn’t fall without crumbly apple-y goodness. With only a handful of ingredients, you can quickly throw this crisp together, and almost force the foliage to change colors. And although this recipe uses apples, a lot of keto folks use jicama instead (note: I haven’t tried this … but I’m thinking about it).

Keto S’Mores Chaffle (Low Carb Inspirations)

What would this list be without s’mores? And, more importantly, what would a keto recipe list be without a chaffle? If you aren’t familiar with chaffles yet, you have some Googling to do; but, basically, it’s a waffle made out of eggs and cheese (of various types). There are savory chaffles, sweet chaffles, chaffle sandwiches … so many to choose from. So, get yourself a pumpkin-themed Dash Mini waffle-maker, and make yourself some s’mores.

Happy fall, y’all! Enjoy! Keto on!

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