Rocco DiSpirito's Keto-Friendly Comfort Foods

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Playing Rocco DiSpirito Shares Keto Comfort Foods

Eggplant Lasagna with Beef 


Meat Sauce 

  • 2 tablespoons extra-virgin olive oil
  • 1/2 yellow onion chopped 
  • 3 garlic cloves
  • 4 ounces ground chuck 
  • Celtic sea salt 
  • Freshly ground pepper 
  • 1 cup torn basil 
  • 1 (28-ounce) can chopped tomatoes 
  • Red pepper flakes 
  • 1/8 to 1/4 teaspoon liquid stevia 

For Assembly 

  • 2 tablespoons extra-virgin olive oil 
  • 1 medium eggplant (1 pound, 3 ounces), sliced lengthwise into 1/4 inch slabs (about 12 slices total) 
  • Celtic sea salt 
  • Freshly ground black pepper
  • 1 cup whole-milk ricotta cheese 
  • 2/3 cup grated Parmigiano-Reggiano cheese 
  • 3/4 cup grated low-moisture whole-milk mozzarella cheese 


  1. Make the meat sauce: In a large sauté pan, heat the olive oil over medium-high heat. Add the onion and cook until it begins to become translucent, about 5 minutes. Add the garlic and cook an additional minute. 
  2. Season the ground beef with salt and black pepper. Add the beef to the pan, breaking it into smaller pieces. Brown the beef thoroughly, for 2 to 4 minutes, then break it into smaller pieces using a wooden spoon. Add half of the torn basil and all of the tomatoes. Season again with salt, black pepper, and pepper flakes to taste. If the sauce is still too bitter, add some liquid stevia. Bring the sauce to a simmer and cook for 1 minute. Set aside. 
  3. To assemble: Preheat the broiler to high. Line three baking sheets with foil and grease them with one-third of the olive oil. 
  4. Lay the eggplant slices on the baking sheets and season with salt and pepper. Brush the slices on both sides with another third of the olive oil. Broil the eggplant until slightly browned and almost tender, 6 to 8 minutes, flipping the slices halfway through. Remove and allow to cool. 
  5. Preheat the oven to 450° F. Grease and 8x8-inch baking dish with the remaining olive oil and set aside. 
  6. In a medium bowl, combine the ricotta and 1/2 cup of Parmigiano. Season the cheese mixture with salt and pepper to taste. 
  7. Spread one-quarter of the sauce over the bottom of the prepared baking dish. Make a layer of the roasted eggplant on top of the sauce, covering the bottom of the dish. Spread another one-quarter of the sauce over the eggplant. Spread half the ricotta mixture over the eggplant. Repeat with another layer of eggplant., another one-quarter of sauce, and the remaining ricotta mixture. Top with eggplant slices and spread the remaining sauce over the eggplant. Sprinkle the top of the lasagna with the mozzarella and remaining 1/2 cup of Parmigiano. 
  8. Cover the baking dish with foil and bake for 15 minutes. Uncover and continue to bake until the cheese begins to brown, another 10 minutes. Let the lasagna rest for 5 minutes in order to release extra steam and allow the ingredients to set before serving. Garnish with the remaining basil. 
Mac and cheese

"Macaroni" And Cheese 


  • 2 tablespoons unsalted grass-fed butter, plus 1 tablespoon melted butter for the pan
  • 1 head cauliflower, cut into small florets (31/2 to 4 cups) 
  • 1 tablespoon extra-virgin olive oil
  • Celtic sea salt
  • Freshly ground black pepper
  • 1/2 yellow onion, roughly chopped 
  • 3 cloves garlic 
  • 1/4 cup water 
  • 1/2 teaspoon mustard powder 
  • Pinch of cayenne pepper 
  • 4 ounces of full-fat cream cheese 
  • 3/4 cup whole milk 
  • 1 1/2 cups grated sharp cheddar cheese 
  • 1 cup pork rinds, pulsed in a food processor to resemble panko bread crumbs
  • 1/4 cup grated Parmigiano-Reggiano cheese


  1. Preheat oven to 450°F. Grease an 8x8-inch baking dish with the 1 tablespoon melted butter. Line a baking sheet with foil. 
  2. Arrange the cauliflower on top of the foil. Drizzle with the olive oil and season with salt and black pepper to taste. Bring the edges of the foil up to enclose the cauliflower and make a packet. 
  3. Roast the cauliflower for 20 minutes. Open the foil packet, being careful of the steam, and return to the oven until the cauliflower is tender, another 15 to 20 minutes. (Leave the oven on.) 
  4. In a food processor, combine the onion, garlic, and water and pulse until smooth. 
  5. In a medium saucepan, heat the 2 tablespoons butter over medium heat. Add the onion and garlic mixture, season with salt and black pepper, and cook for 2 minutes, until the onion begins to soften. Add the mustard powder and cayenne and cook an additional minute. Add the cream cheese and whole milk and allow to melt and come to a simmer. Season with salt and black pepper to taste. Stir in the cheddar until melted and smooth. 
  6. In a large bowl, toss together the cauliflower and cheese sauce until completely coated. Transfer to the prepared baking dish. Sprinkle the crumbled pork rinds and Parmigiano over the top of the cauliflower and cheese. Bake until golden brown and warmed through, about 10 minutes. Allow to cool for 5 minutes before serving. 
Fried chicken

Hot Crispy Keto Fried Chicken



  1. Pour 2 inches of oil into a large heavy pot that has at least 6-quart capacity and clip a deep-frying thermometer to the side of the pot and be sure the thermometer is not touching the bottom of the pot. Over medium heat, bring the oil to temperature to 400° F. 
  2. Cut each chicken thigh into 4 or 5 even-sized chunks. Arrange all the chunks on a microwave-safe plate and season all over with 3/4 teaspoon of the adobo seasoning, salt and some pepper. 
  3. Place the plate in the microwave and cook for 1 minute 30 seconds. Remove the plate and turn each piece of chicken over. Microwave again until the chunks are just cooked through, another 1 to 2 minutes, depending on your microwave. Let the chicken cool to room temperature. 
  4. Set up a dredging station: Put the egg whites in a bowl and beat with a fork until just foamy, about 1 minute. In a separate wide and shallow bowl or a cake pan, combine the almond flour, paprika, and remaining 2 tablespoons adobo seasoning and mix thoroughly. 
  5. Submerge the chicken pieces in egg whites. With a fork, toss to coat. One at a time lift the chicken pieces from the egg whites, transfer to the almond flour mixture, and coat each piece thoroughly. 
  6. Set up a plate with a wire rack or paper towels on top and have it near the stove. Working in 4 batches, fry the chicken in the oil until deep golden brown, about 12 seconds. With metal tongs or a stainless steel spider basket, remove the chicken pieces and transfer to the rack or paper towels to drain off any excess oil. (Turn the stove off immediately after your last batch.) 

Recipes courtesy of Rocco DiSpirito. 

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