Frenchies

01/09/2026

Don't scroll past this one if you're not vegetarian — it converts people. Crispy baked tofu soaks up the sweet chili glaze and the roasted veggies make it a complete meal with zero fuss.

What you need

400g firm tofu, pressed and cubed
3 tbsp Frenchies Keto Sweet Chili Sauce
1 tbsp olive oil
1 red and 1 yellow capsicum, chunked
1 zucchini, chunked
1 cup broccoli florets
Salt, pepper, and chili flakes
How to make it

1
Preheat oven to 210°C. Toss tofu in 1 tbsp sweet chili sauce and olive oil. Spread on a lined baking tray.

2
Bake tofu 20 mins, turning halfway, until golden and slightly crisp.

3
Add all vegetables to the tray, drizzle with remaining sauce, season, and bake another 15 mins.

4
Serve as-is or over cauliflower rice. Add chili flakes for extra heat.

27/08/2026

A fun, hands-on dinner the whole family will enjoy. These fresh, crunchy lettuce cups are filled with savoury mince and a sweet chili hit. Ready in 15 minutes flat.

What you need

500g beef or pork mince
2 tbsp Frenchies Keto Sweet Chili Sauce
1 tbsp soy sauce or coconut aminos
1 cup mushrooms, finely diced
2 cloves garlic, minced
1 head iceberg or butter lettuce
Sliced red chili and lime to serve
How to make it

1
Brown mince in a hot pan, breaking it up as it cooks. Drain excess fat.

2
Add garlic and mushrooms, cook 3 mins. Stir in sweet chili sauce and soy sauce.

3
Separate lettuce into cups and spoon mince mixture into each one.

4
Top with sliced chili and a squeeze of lime. Serve immediately.

25/08/2026

Baked in foil so everything stays moist and the sauce caramelises beautifully. This one looks impressive enough for guests but takes about 5 minutes to prep.

What you need

4 salmon fillets
3 tbsp Frenchies Keto Sweet Chili Sauce
1 tbsp lime juice
1 tsp fresh ginger, grated
2 bok choy, halved
Spring onions and sesame seeds to garnish
How to make it

1
Preheat oven to 190°C. Mix sweet chili sauce, lime juice, and ginger.

2
Place bok choy on a sheet of foil, top with salmon, and spoon sauce over each fillet.

3
Fold foil into sealed parcels and bake 15–18 mins until salmon is just cooked through.

4
Open parcels carefully (steam is hot!), garnish and serve immediately.

23/08/2026

Ten minutes from fridge to table. This is the dinner I make when I'm tired but still want something that feels special. Serve over zucchini noodles or shirataki noodles.

What you need

400g raw prawns, peeled
2 tbsp Frenchies Keto Sweet Chili Sauce
1 red capsicum, sliced
1 cup snap peas
2 cloves garlic, minced
1 tbsp coconut oil
Fresh coriander to serve
How to make it

1
Heat coconut oil in a wok or large frying pan over high heat.

2
Add garlic and stir for 30 seconds, then add prawns and cook 2–3 mins until pink.

3
Add capsicum and snap peas, stir-fry 2 mins. Pour over sweet chili sauce and toss to coat.

4
Serve immediately over zucchini noodles with fresh coriander.

19/08/2026

1
Sweet chili glazed chicken thighs
This is the one my family asks for every week. Crispy skin, sticky glaze, and that gorgeous sweet-heat kick. Serve with cauliflower rice or a simple green salad.

What you need

6 bone-in chicken thighs
3 tbsp Frenchies Keto Sweet Chili Sauce
1 tbsp soy sauce or coconut aminos
2 cloves garlic, minced
1 tsp sesame oil
Salt and pepper
How to make it

1
Preheat oven to 200°C. Season chicken with salt and pepper.

2
Mix sweet chili sauce, soy sauce, garlic, and sesame oil in a bowl.

3
Coat chicken thighs in the glaze and place in a roasting dish. Bake 35–40 mins, basting once halfway through.

4
Rest for 5 minutes before serving. Garnish with sesame seeds and sliced spring onion.

16/08/2026

This affordable keto beef stew combines tender beef, Mediterranean spices, and a splash of tomato ketchup, sweet & sour, or sweet chili sauce for rich flavor without carbs. The sauces add a tangy-sweet depth while keeping it low-carb—just use sparingly!

Why It Works for Keto:
High-protein, low-carb – Perfect for satiety & fat-burning.

Healthy fats – Cooked in olive oil or butter.

Spices & sauces – Boost flavor without sugar overload.

Step-by-Step Recipe:
Sear beef in olive oil until browned.

Add garlic, onions, A can of tomatoes.cook for 4 minutes then add Mediterranean spices (oregano, cumin, paprika).

Deglaze with broth, then simmer until beef is tender.

Stir in a splash of your chosen sauce (1-2 tbsp max).

Simmer 10 mins & adjust seasoning. Serve hot!

Enjoy a hearty, keto-friendly beef stew that’s budget-friendly and packed with flavor!

NB: add some celery and carrots if desired.

Author
Paul Ouakli

Paul Ouakli is a classically trained French chef with a fine dining background in Paris and London, and former owner of Michael's restaurant in Christchurch. He founded Frenchies Keto NZ to bring sugar-free, NZ-made keto food to Kiwi kitchens.

14/08/2026

Keto Asian Meals NZ — Stir Fries, Bowls and Dressings
Big flavour, low carbs. Here’s how to build proper Asian-style meals at home without the rice, noodles, or hidden sugar.

Keto Asian Meals NZ — Stir Fries, Bowls and Dressings Big flavour, low carbs. Here's how to build proper Asian-style meals at home without the rice,

30/07/2026

🍜 Improve Every Meal with the Frenchies Keto Sauce Range

Bring bold flavour to your favourite dishes with the **Frenchies Keto Sauce Range**. Whether you're craving the tangy kick of **Sweet & Sour**, the rich umami of **Teriyaki**, or the savoury balance of **Miso & Ginger**, there's a sauce to inspire every meal.

✅ Keto Friendly
✅ No Added Sugar
✅ Proudly Made in New Zealand 🇳🇿

Discover the range and make every bite unforgettable.

**Shop now: https://frenchies.nz

28/07/2026

Meet Some of Frenchies Syrup Range.
https://frenchies.nz/shop/

27/07/2026

Here is how to Start your day the delicious way with Frenchies Keto Granola! 🥣✨
Crunchy, delicious and made for a low-carb lifestyle, it’s the perfect way to enjoy a satisfying breakfast or snack without compromising on flavour. Sprinkle it over yoghurt, enjoy it with your favourite milk, or eat it straight from the bag—because sometimes the best way is the simplest way! 😋

**Keto-friendly. Deliciously crunchy. Pure Frenchies goodness. 🇳🇿**
https://frenchies.nz/product/keto-cinnamon-vanilla-grain-free-granola/