Day 2 – No pain, no gain

That is a picture of what we ate last night – as you can see, we are both a chip-loving and mixed-up football family. And not food photographers. While I didn’t eat my 32 remaining chips, I ate enough of them, loaded with crab rangoon, to feel very full.

For those of you who asked for it here is the “recipe” for the crab rangoon dip we made last night. As you will quickly discover, I don’t really follow strict measurements when I can avoid them, but luckily this dip is very forgiving.

RECIPECrab Rangoon Dip – low carb/ keto:

Mix 1 softened block of cream cheese with a couple of handfuls of shredded cheese, a generous sprinkling of parmesan, a dash of garlic powder, squirt of sriracha, handful of chopped green onion, 1/4 cup of sour cream and a couple of TBSP of coconut aminos or soy sauce. Once everything is well blended, add around 1/4 cup of powdered Swerve for the sweet crab rangoon taste, then fold in an 8oz jar of fresh crab meat – we use the cheapest fresh available. Transfer mixture to a glass 8×8 casserole pan and top with more shredded cheese. Cook at 350 for around 15 minutes or until bubbly. Top with more green onions. Voila!

Macros for 1/2 cup of dip (I definitely ate a couple of servings):

Calories 339
Total Fat 26.7g
Total Carbohydrate 3.6g
Dietary Fiber 0.1g
Protein 21.3g


This morning, with a little trepidation, I got on the scale to see what my damage was from Monday’s melted cheese bonanza and was happy to see I had lost 0.2 pounds, which we all know is nothing more than a little extra morning pee. But, on to the 7-layer taco dip anyway! Remember, 2 days of weight gain and this experiment is over. No gain? Let’s keep going… I love dips!


In a world where I can control basically nothing aside from my diet anymore, don’t you love knowing what’s going to happen in your day, even if only food related?

Today, I have had my bulletproof coffee, and plan to have a couple of lettuce scoops filled with delicious bacon and chicken salad for lunch, or maybe more chips and crab dip before it goes bad. For dinner, I will have whatever remains of my designated daily chip bag with a 7-layer keto taco dip, which includes ground beef, avocado, sour cream, cream cheese, black olives, diced tomato and shredded lettuce – according to my nutrition calculator here are macros for 1/4 of the pan, which is around 1 cup of dip:

Calories 560
Total Fat 38g
Total Carbohydrate 8.2g
Dietary Fiber 3.9g
Protein 62.2g

So dinner, even with 20 chips, would be around 10 net carbs. Sounds like there might even be room for some dessert chips tonight 🙂 You think melted Rebel ice cream is a dip?


Published by Michaela Ingram

Michaela Ingram, creator of, and, is a music teacher and keto chef with a wonderfully supportive husband and 9 amazing children, ages 1-22. Her writing has been featured in Special Parent and Big Apple magazines as well as on, and Her keto and gluten free treats can be found at Marinas Bakery in League City, Funky Monkey in Friendswood, and multiple Luigi's Pizzeria locations. She also enjoys working as a music ambassador for Daniel's Music Foundation. Michaela left her fast-paced life in NYC for an even more exciting adventure in Texas, where she works a lot, plays a lot and sleeps a little. She loves cooking, music, writing, chickens, anything outdoors, homeschooling, and crazy big family life. To check availability for catering, events, in store products, writing and speaking engagements, please email

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