Full macros
Calories, fat, protein, total carbs, fiber and net carbs per serving, from USDA data.
Books Keto & Low-Carb Boards
Ebook · 20 boards · full macros
Keto & Low-Carb Boards: 20 charcuterie boards with full macros
Keto & Low-Carb Boards is a 112-page ebook of 20 charcuterie boards that come in at 4–9 g net carbs per serving. Every board has its calories, fat, protein, total carbs, fiber and net carbs worked out, a shopping list with the net carbs of each item, and the swaps that keep crackers, honey and grapes off the board.
Get the ebook · $9.99
Paperback coming soon to Amazon
Instant PDF download from Gumroad. The link arrives by email and the PDF stays in your Gumroad library.
20 boards4–9 g net carbs112 pagesUSDA nutrition data
Keto & Low-Carb Boards at a glance
- Format
- PDF ebook, 112 pages, US Letter, full colour
- Boards
- 20, from a $30 budget board to a Christmas board for 12
- Net carbs
- 4–9 g per serving on every board
- Macros
- Calories, fat, protein, total carbs, fiber and net carbs per serving
- Nutrition source
- USDA FoodData Central figures, checked twice
- Price
- $9.99 on Gumroad, instant download
From the book
Boards that don't need crackers
What you get
Every board includes
Net-carb shopping list
Every item with its amount, estimated price and net carbs, so you can see where the carbs are.
Prep countdown
When to take each cheese out of the fridge and what to do while it warms.
Seven placement steps
Where everything goes on the board, and why it works there.
Carb traps and swaps
The foods that quietly add carbs to an ordinary board, and the keto swap for each.
Swaps and upgrades
Five substitutions and five optional upgrades for every board.
Get the ebook · $9.99
Paperback coming soon to Amazon
All 20 boards
The 20 keto boards, with net carbs per serving
| # | Board | Type | Serves | Net carbs | Protein | Cost |
|---|---|---|---|---|---|---|
| 01 | Classic Keto Starter Board | Everyday | 8 | 8 g | 45 g | $58–89 |
| 02 | The $30 Budget Keto Board | Everyday | 6 | 5 g | 32 g | $21–30 |
| 03 | Keto Snack Plate for Two | Everyday | 2 | 9 g | 54 g | $22–34 |
| 04 | 15-Minute Weeknight Board | Everyday | 4 | 8 g | 50 g | $31–44 |
| 05 | Keto Game Day Board | Occasions | 10 | 5 g | 49 g | $54–82 |
| 06 | Keto Date Night Board | Occasions | 2 | 8 g | 62 g | $30–45 |
| 07 | Keto Christmas Board | Occasions | 12 | 5 g | 46 g | $82–123 |
| 08 | Keto Thanksgiving Board | Occasions | 10 | 4 g | 27 g | $50–76 |
| 09 | Keto Brunch Board | Occasions | 6 | 8 g | 44 g | $46–70 |
| 10 | Keto Picnic & Travel Board | Occasions | 4 | 9 g | 50 g | $26–40 |
| 11 | Keto Italian Antipasto Board | Flavors | 8 | 5 g | 47 g | $62–90 |
| 12 | Keto Mediterranean Board | Flavors | 8 | 8 g | 42 g | $58–86 |
| 13 | Keto Spanish Tapas Board | Flavors | 8 | 4 g | 44 g | $60–88 |
| 14 | Keto Smokehouse BBQ Board | Flavors | 8 | 5 g | 43 g | $42–63 |
| 15 | Keto Seafood & Smoked Fish Board | Flavors | 6 | 8 g | 38 g | $42–66 |
| 16 | Keto Wine Night Board | Flavors | 6 | 5 g | 49 g | $50–75 |
| 17 | Carnivore-Leaning Board | Diet variations | 6 | 4 g | 81 g | $53–79 |
| 18 | Dairy-Free Keto Board | Diet variations | 6 | 8 g | 37 g | $51–78 |
| 19 | High-Protein, Lower-Fat Board | Diet variations | 6 | 8 g | 54 g | $41–62 |
| 20 | Keto Dessert Board | Diet variations | 8 | 7 g | 9 g | $37–55 |
Calories, protein and net carbs are per serving, food on the board only.
Free sample
Classic Keto Starter Board: the full shopping list
Board 01 serves 8 as the party food and comes in at 8 g net carbs, 45 g protein and 794 calories per serving. Here's its complete shopping list, exactly as it appears in the book.
Cheeses
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Aged sharp cheddar | 9 oz | 7.9 g | $5–8 |
| Gouda | 8 oz | 5.0 g | $5–8 |
| Brie | 7 oz wedge | 0.9 g | $5–8 |
Meats
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Hard salami | 9 oz | 1.8 g | $6–9 |
| Pepperoni | 8 oz | 2.7 g | $4–6 |
| Prosciutto | 7 oz | 0.0 g | $11–16 |
Low-carb dippers
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Cucumbers | 2 cucumbers | 18.8 g | $2–3 |
| Celery | 6 stalks | 3.3 g | $2–3 |
| Parmesan crisps | 2 oz | 2.0 g | $4–6 |
Briny & condiments
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Green olives | 6 oz | 0.9 g | $3–5 |
| Dill pickles or cornichons | 6 oz | 2.4 g | $2–4 |
| Whole-grain mustard | 3 tbsp | 0.8 g | $2–3 |
Fruit & nuts
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Almonds | 3 oz | 7.7 g | $2–3 |
| Raspberries | 1 cup | 6.7 g | $3–5 |
Garnish
| Item | Amount | Net carbs | Price |
|---|---|---|---|
| Fresh rosemary sprigs (decoration, not eaten) | small bunch | 0.0 g | $2 |
Look inside
Real pages from the book
Choose your edition
Same 20 boards, two ways to own them
Ebook · best value
$9.99
- Instant PDF download
- 112 full-colour pages on your phone, tablet or laptop
- Print just the board you're making
Paperback
$16.99
- 112 pages, full colour, 8.5″ × 11″
- Lies open on the counter while you build
- Printed and shipped by Amazon
Coming soon to Amazon
Questions
Keto & Low-Carb Boards: questions before you buy
Can you eat charcuterie on keto?
Yes. Cheese, cured meat, olives and nuts are naturally low in carbs. The carbs on an ordinary board come from crackers, bread, honey, jam and grapes, and every board in this book replaces those with low-carb options.
How many net carbs are in each board?
Every board comes in at 4–9 g net carbs per serving. Net carbs are total carbs minus fiber, and the figures cover the food on the board, not drinks.
Where do the nutrition numbers come from?
From USDA nutrition data for each ingredient at the amount on the shopping list, added up per serving and checked twice. Packaged foods vary by brand, so read the label on cured meats and anything pre-made.
What do you use instead of crackers?
Parmesan crisps, cheese crisps, cucumber rounds, celery, endive leaves, bell pepper strips and pork rinds. Each board says which ones it uses.
Is there a paperback?
The paperback is coming soon to Amazon at $16.99. The ebook is available now as an instant PDF download.
How do I get the ebook?
Checkout is on Gumroad. You get a download link by email straight away, and the PDF stays in your Gumroad library.
Charcuterie Lab
Build a board everyone at the table can eat.
Get the ebook · $9.99
Paperback coming soon to Amazon
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