Keto Recipes - Created Date : 9.1.2020

KETO Cheeseburger Bites (Primal, GAPS, GF, egg-free)

KETO Cheeseburger Bites (Primal, GAPS, GF, egg-free)

KETO Cheeseburger Bites (Primal, GAPS, GF, egg-free)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

Keto Cheeseburger Bites are fun to serve, and everyone will be excited about dinner! You can serve them with probiotic pickles (like Bubbies) or homemade probiotic veggie pickles (like these or these). You can dip them into Keto Ketchup or we love them with salad and any other favorite cheeseburger toppings like: bacon, blue cheese and fried eggs. Keto Cheeseburger Bites are Primal, GAPS and gluten-free.

Yet these Bites are GREAT on their own, a cheesy meal in your hand (although they’re a little messy, so maybe a fork)! This recipe makes a big batch! You can freeze any extras, or have them on hand for quick, nutrient dense food!

Cheeseburger Bites

It’s time to make burgers! These bites can be BIG or small: They can be a meal of oozing cheesy goodness, or they can be made in mini muffin tins for snacks or even a fun appetizer with dipping sauce!

I’ve made them egg-free, not because I don’t personally love eggs, but because a lot of Keto, GAPS and Paleo recipes contain eggs, and a lot of folks can’t eat them. So it’s just nice to have some recipes without, for those folks; and this recipe doesn’t need them.

I’ve also made this recipe with lots of heavy cream, or probiotic sour cream for GAPS folks. You’ll love the fall-apart meat and the fat the cream brings to these delicious morsels!


Keto Cheeseburger Bites are fun to serve, and everyone will be excited about dinner! You can serve them with pickles, dip them into Keto Ketchup, or we love them with salad and any other favorite cheeseburger toppings like: bacon, blue cheese and fried eggs.

Add flour mix to beef mixture and stir together well until the meat is well broken up and lighter (not as heavy) in texture. (The baking soda and vinegar will react and create a lighter blend.) Do not over-mix; stop when the mixture is evenly combined.

Fill each muffin slot in muffin tin only halfway. Then add cubes of cheese, (equally distribute). Top off with remaining meat mixture.

When scooping meat into muffin tins: Use up to 6 ounces for each Muffin Bite, for larger ones; or 2 ounces for mini Bites. Bake in preheated oven 30 minutes for larger, or about 12-15 for smaller.

The cream and cheese will bubble out a bit during baking. Serve the Bites over salad greens and drizzle any of the creamy pan juices over your greens. Accompany by probiotic pickles (like Bubbies or homemade) and tomato slices, or baby tomatoes. Your salad greens can also be topped with blue cheese, bacon and/or a fried egg for more fun cheeseburger toppings. (Also see the Keto Ketchup link in Recipe Notes below.)


When you go to buy cheese, if you can, buy Kerrygold brand or one from France. These cheeses are often not more expensive, or maybe more by a dollar or two. The reason to invest that teeny bit extra? These cheeses are the healthiest: They come from cows of A2 heritage, the oldest breed, with a protein in the curd of the milk that’s easier to digest. (You can read more about A2 cows here.) Kerrygold also raises their cattle on green pastures, they make delicious cheese, and it’s sold at most markets.

Many consumers think they can’t eat dairy without adverse symptoms. Try Kerrygold butter first, and see how you do. If you can tolerate Kerrygold butter, it is likely you’ll flourish with Kerrygold cheese. French cheeses offer the same benefit: A2 and grass-fed/pasture-raised.

In contrast, American made, pastured-raised cheeses are from herds largely of A1 heritage and are much more apt to cause rashes and digestive distress. For folks on the Keto and GAPS diets who are trying to improve their health, ingredients and digestion are the foundation of that healing! ??


Primal just means Paleo + dairy. In our Paleo cafe we even used the word Paleo to describe sandwiches that contained great quality French cheese. The point of Paleo is not to be dairy-free: It’s to get back to older ways of eating, natural foods, raised on the land, with ancient methods and caring husbandry practices. That should be at the heart of the Keto and GAPS diets, too. We need to buy what we can afford, but I believe we should budget for the best quality possible. Cheese is Paleo, absolutely, if the cows are raised in an environment and mindset of sustainability, and they’re of A2 heritage.

You can read more about why dairy-free Paleo is based on bad science here. There are, of course, many who truly can’t digest dairy, perhaps about 1/10 of the American population. (The inability to digest dairy is a food intolerance OR a food sensitivity. Read about the difference here.) But then you have folks like me who helped to heal my body through the use of raw milk, aged cheese and homemade raw milk kefir. We also have the beautiful Masai people of Africa who are free of modern degenerative diseases, but subsist largely off of dairy.

So if you can tolerate dairy, choose the best, for your health and the health of the planet.


But the Keto community, especially those who enjoy the diet for the use of weight loss, often buy inexpensive cheeses and cream, dairy that comes from cows in feed lots. Friends, if this is you, it may be time to switch. You didn’t know, but now you do: Cows from feed lots get fed trash (literally), so their dairy is not a healing food. It may be high in fat, so it helps to produce those powerful ketones, but the fat is not good for your heart or overall health.

Considering the big picture of our bodies, we need the ketones and the quality dairy, to be nourished — and to support a world of empathy and sustainability. Feed lots are one of the world’s worst evils. (You can read more about feed lots here. It’s not just hype or soap box drama; it’s real, and we can help make change while also improving our health! :))

Oh good, Linda, I’m so glad, re the dairy! ?? I think there are SO many people out there like me, who could be helped (and not hurt) by dairy, if they only had the good stuff. I’ve seen teenage acne clear up too, when switching to just French cheeses, raw grass-fed A2A2 milk, and Kerrygold– so cool and encouraging!

Love this recipe!! Totally agree re cheese quality making a difference. SO important to spread the word about best choices. Excellent post Megan. Thanks! Also really like that these are bite-sized and NO bun anywhere.. Can’t wait to try this one!

Thanks for sharing, the recipe is lovely, I tasted these cheeseburger bites at a friend’s house, and she sent me your recipe, so I can try to make them myself. I can’t wait to try it myself this weekend ??

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The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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