hi guys I’m back with another video
today is a mail prep video I got a lot of great response on my last meal prep
video and it will hold me accountable to still film them for you guys so I think
I’m gonna try to do them once a month hopefully more if I have time but today
I’m gonna be showing you when I was craving casseroles if you guys like Mel
prep videos please give this video a thumbs up and let’s go ahead and get
right into it I practiced intermitted fasting so I wanted to show you the
coffee that I usually drink on the days that I fast till noon I’m obsessed with
iced coffee Starbucks to be exact so I’ve been taking advantage of getting
the store-bought Starbucks to save a little bit of cash I’ve been recently
loving the sugar-free hosik caramel I love the sugar-free syrups because you
can dictate how much sweetness you want and my love of cashew milk is
never-ending this is the unsweetened vanilla I’m not sure if they have any
other flavors but you can put up to a cup of this and it’d still be only 25
calories let me know in the comments down below if you have ever tried
intermittent fasting and if you found it difficult also let me know if you guys
would want to see a more in depth video of what is intermittent fasting
I haven’t had enchiladas and forever and the way that I usually made them is with
corn tortillas so I wanted to omit the corn tortillas but add back something in
so it still has that still hardiness to it and the secret is cauliflower rice in
place so it actually soaks into the sauce and it fluffs up and it reminds
you of rice I’m starting with just some olive oil you can definitely start this
with butter as well and I’m cutting up half of an onion to saute in the olive
oil you’re going to want to cook these until it’s just translucent and then add
in your meat of choice I just have some ground beef here next just add your
seasonings of choice now you can really go crazy with this I’m just going with
some garlic powder salt pepper and any other seasonings that I have I did add
some taco seasoning and I feel like that did amp up the flavor of this dish
so I would highly recommend adding that I’m just chopping a zucchini now this is
actually not needed in the recipe it’s just something I had on hand that I
wanted to use up in this dish to help with the bulkiness of it which actually
it didn’t even need it because the cauliflower rice definitely added enough
substance to this meal and it actually was enough for me and my sister to have
dinner multiple days you’re going to want to saute the cauliflower rice and
the zucchini until they’re soft and start to soak up all the oils from the
olive oil and the juices from the meat I season through out so when you’re adding
a lot of bulk like cauliflower or veggies you do want to re season your
food or everything will taste bland next I’m just adding some enchilada sauce now
you do have to be careful with the enchilada sauce because they do have
carbs in the sauce but for me I’m not too big on counting carbs to the point
of omitting sauces and things like that so I added two cans to this but keep in
mind this was enough for both my sister and myself so it definitely will be more
if you’re cooking for a family I’m adding a cup of cheese into the actual
mixture and two dollops or two tablespoons of sour cream once you’ve combined all the ingredients
you’re going to want to put it in a non-stick dish
I actually didn’t spray mine and didn’t see any issues with not spraying but if
you want you could definitely spray it with some nonstick cooking spray level
it out and then add a little bit more cheese because everything is better with
cheese and do you hear that sizzle but it was
honestly so amazing the first night I ended up eating it as
is and the second night I kind of got creative
I put salsa on it and I put a little bit of extra cheese so that’s something to
think about to transform your casseroles and make them kind of taste different
everyday as different toppings on top of that I was craving tuna house where I
haven’t had that since like high school I don’t know why I had tuna in the
pantry I didn’t want to buy any more like meat or anything so I was like
let’s figure out how to cook the tuna in my cupboard I’m just sauteing the other
half of the onion and a little bit of butter and then I’m seasoning it next you’re going to want to add your
cream of mushroom you could honestly make your own mushroom cream sauce but
this is super easy and I’m adding half a cup of cashew milk
fun fact the Kashi milk is actually the cashew milk that you saw at the
beginning of video and it is unsweetened vanilla and the vanilla actually doesn’t
lend any flavor to this dish so a pro tip if you only have unsweetened vanilla
cashew milk it will work perfectly in savory dishes without the adverse effect
of tasting sweet I’m just adding some wishes our sauce you’re gonna want to
season with some salt and pepper and any other seasonings that you like or have
on hand and add in your veggies now for the cauliflower I like to break it up a
little bit this just helps with making it bright sized pieces and creates a
better distribution of the sauce now if you’re hardcore keto then I would
definitely suggest omitting the peas from this recipe since I do do
intermittent fasting it does allow me to have a little bit more flexibility with
the type of veggies that I can add into my dishes
lucky for me I was able to have about half a serving of green peas per serving
of this tuna helper I’m just adding some cheese now I was a little modest in this
clip and did end up adding another half a cup of cheese into this mixture I’m
just pouring this in a nonstick casserole dish spreading it around and
then adding what else more cheese because you can never have too much
cheese on the ketogenic diet next you’re going to want to put foil over this and
bake into in the oven for about 20 to 30 minutes after 30 minutes take off the
foil and cook for another 10 to 15 minutes or until you get the desired
thickness on top what’s one of the comfort Mills bye
remember having as a child oh and you guys this was so amazing as well with
the previous casserole you can definitely change up how the flavors of
this is I ended up adding more cheese to this with each time I warmed it up and I
also added hot sauce to it at one occasion which is so good and any type
of toppings that you like the endless possibilities of casseroles
is you can definitely make it your own and it can transform the dish and feel
like you’re eating a completely different milk each time you’re
reheating it thank you guys so much for watching this as always if you like meal
prep videos I truly do love making them there are a lot of work so if you are
interested in seeing more of the meal preps that I do please let me know by
giving this video a thumbs up and leaving me comments down below of the
next meals that you want me to make also don’t forget if you are not seeing my
videos I post probably two to three times every week you can hit that Bell
button down there I thought I’d thought out there just in case you’ve been
wondering where my face is I’ve been here I’ve been here waiting for you but
that’s gonna be all I would see you guys in the next one bye you


  1. Thank you Keila for your wonderful recipe. I've been trying to figure out how to do and "old fashioned" tuna casserole keto style……. now I can finally enjoy one.

  2. Great Video I’m looking for ideas to start keto meal preps on Monday and thanks to you I got some good ideas!! Thanks for sharing! New Subbie btw!!!

  3. yes I'm doing if now and I'm loving it !! I find my self hardly ever hungry now. but I did not loose weight yet so I'm going to do your meals.I did not like the cf mash so I will try some of your recipes

  4. that would be good with broccoli ummmm girr ,you git my mind working my God daughter n my head Lol oh what is that song at the end?? I love that song and don't know what it is but they play it on top buzz a lot

  5. More of these meal prep videos please! I love your keto foods! They are great modifications for us newbies who want to keep it simple and similar to what we already eat. My family loves your recipes!

  6. The taco seasoning has quite a few carbs and some sugar. I tried sooooo many recipes and finally found s version to be the closest to the old El Paso version. I also made the fluffychixcooks 2 minute enchilada sauce which is very low carb and super easy. For anyone who is trying strict keto these help with the total carbs in your recipes. Just found your channel and immediately subscribed. What a transformation you’ve had. Keep the meal prep videos coming!

  7. That enchilada bake looked GOOD! I make some things and share with my mom- she'd not about cooked tortillas at so so this would be awesome.

  8. Oh wow! I’ve never thought of those, you are so creative. Thank you ❤️

    My fav childhood meal is loaded baked potatoes. I replicate them by making loaded cauliflower. I mash the cauliflower and add cream and butter like you would with mashed potatoes them load them up with green onions, cheese, bacon, & sour cream. Mmm

  9. Love your meal prep videos please do more! I love them mostly because they are low on eggs and I can't eat eggs so thank you so much!!!

  10. I just found your channel and I love It! You can see such a change in all of your videos! You are doing amazing! I'll definitely be making these💕

  11. Ok, so here is where I get confused. Each ingredient has it's amount of fat/protein/carbs etc. Now you make a dish by adding them together. How to you know how much of that dish to each and what the Macros are to enter in an app like Myfitnesspal????

  12. I am starting the keto diet tomorrow I am very nervous, my doctor said I am in high risk and can have diabetes. I need to 100 pounds I am currently,240-250 . I am really scared and need lots of motivation. I want to meal prep for at least a month and see where that gets me . And hopefully make it a lifestyle. If you have any tips or recipes I would love the help . I love watching your keto videos . Will you make chicken Alfredo next? And tacos? Both my favorite dishes and want to know if I can make them keto .

  13. How many carbs do you have a day?? My father did this diet and he was never able to eat any of this kind of food. Vegetables were a no go, and he was doing 20 carbs a day.

  14. do you have the amounts of everything you used for this recipe? I'm not sure how much cauliflower to use

  15. Girl yes I been fasting too. I love ice coffee! I use my left over coffee to put in ice cube trays and make what I call coffee cubes. Keeps it from watering down and I like using different flavor cubes in my coffee.
    You’re looking great!!!
    You inspired me to start keto. I started it in early February. I’ve lost 15 pounds! Thank you for being an inspiration! I feel great ❤️💋🤗

  16. HI ya'll. Where is the written recipe for the tins casserole? I want to make it for dinner later today. I actually can't find any of the recipes from this video. What am I doing wrong? Thank you.

  17. HI again, also, what temp do I set my oven to? Not mentioned for the enchilada casserole and cut off the temp on the tuna casserole. Thank you.

  18. OMG! I did the chicken with garlic spinach sauce. And it was great. I didn't have feta so I used some ricotta that I had in the freezer. And it was great. Thank you so much for that one.

  19. Darn why do I always review your old videos AFTER going to the grocery store! Now I need to go back because I gotta try that enchilada casserole !

  20. I can not wait to cook these. 1 question though is what would you say makes a good serving size for these?? I'm the kinda girl that will eat the entire pan if i don't portion in advance lol

  21. I just want to thank you b/c I just made the enchilada bake and I’m so excited to taste it! 😩 you’re so awesome and are teaching me so many tricks and motivating me as I start keto again! 💙

  22. Thanks so much… I work , then busy with 2 kids and keeping things done at home…..We love casserole dishes !!!
    Love your videos !!! thanks !!

  23. Add fresh cut cabbage with lemon juice on top of that enchilada casserole. and maybe a sliver of avocado. Looks good.

  24. Yes hunny!!! Making this today cuz I had no idea what to fix for this weeks meals…love your videos, thnx lady.

  25. Im getting lot of new recipes thank you!! I IF 3 days a week and eat 4 days, it gets easier but I feel it works with keto.

  26. yes I'm doing IF now and I love it!! like yesterday I didn't eat until 2:45 and my cut off is 6:00 PM I find my self not hungry a lot of times which is do weird when I use to feel like I was starving hungry 24/24

  27. I'm not sure how this Keto really work's. I've been on the diet for 2 weeks and loss 16 pounds. But i just can't eat kale everyday… Dr Burg said it's important to eat greens 6-7 in a day. I just find it hard to do.

    This meal looks amazing. However i feel like I'm cheating if i eat like this… Is okay

  28. Hey Keila Keto
    Please make more Meal Prep Videos
    I am following you and watching your Video Keto channel . I am just starting out on my Journey with Keto Diet so please feel free to make as many meal prep keto diet videos your videos are helping me on my keto diet Thanks a Million 💖 I Love your Keto Channel 💖

  29. Hi this is looks yummy,thank you for the recipe,i will try this,however do you know how many calories the enchilada baked?thank you!

  30. Awesome video! New subscriber here! I love cashew milk as well! I buy the regular and the chocolate cashew milk from Aldi! Looking forward to seeing more videos!

  31. Great job!! I’m just coming over to Keto from WW and I am nervous about it—this really helps. Thank you. Also where did you get your turtle neck I love it and I love the colors.

  32. How long does it go in the oven for, and temp for the casserole dish i love your videos. I have tried most of them so far. But. Im going to try that casserole dish the encheladas😁

  33. So i made both of your recipes yesterday and omg that enchelada one was so good and amaxing thank you so much the tunahelper was also amazing! Love your meal prep videos❤

  34. I love your meal prep videos 🙌 I’ve been binge watching all of them for inspo when I prep tomorrow!

  35. Careful with silk. Soy milk can Stop absorbing iodine and you thiroid can give you problems. In my case I got thyroid cancer thx to Soy milk.

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