Atkins Diet Recipes: How to Toast Coconut (E-IF)


Atkins Diet Recipes: How to Toast Coconut (E-IF)

I needed to make a simple video on how to toast coconut. There are many commercial sweetened toasted coconuts, but I needed a low carb alternative for an upcoming video. This recipe would also go great on the low carb coconut cream pie I posted ( Another option would be as part of a breakfast cereal (slivered almonds, coconut, chia seeds).  Stay tuned for the next video, you won’t want to miss it.

Atkins Diet Recipes: How to Toast Coconut (E-IF)
Recipe Type: Dessert
Author: Kent Altena
Prep time: 1 min
Cook time: 8 mins
Total time: 9 mins
Serves: 30
A versatile ingredient that could be for dessert or breakfast
  • 3 cups raw coconut
  • 2 tbsp coconut oil
  • 2 tsp Splenda
  1. Preheat over to 350F.
  2. In a large bowl, melt the coconut oil. Add the coconut, Lay out on foil-lined sheet pan.
  3. Place in oven to 4 minutes. Stir the coconut. Bake for another 4 minutes.
  4. Remove from oven and add Splenda and mix together.
Serving size: 1 tbsp Calories: 27 Fat: 2.7 Carbohydrates: 1.2 Fiber: .5 Protein: .5


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9 Responses to Atkins Diet Recipes: How to Toast Coconut (E-IF)

  1. John says:


    Do you think you could advise on what I can do to speed things along. I have been low-carb since Jan 1st. However, I don’t eat meats, poultry, game or eggs. Well, I eat eggs if they are baked into cakes or whatnot, but of course I’ve given up those things for now.

    I might have been in ketosis for about a week, because by Jan 10th I had lost 3 lbs. But since then, the scale is stuck at 190 and has not budged one single pound. I do not understand why, since I have completely erased bread, pasta, rice, cakes/cookies/candy etc out of my life. I don’t even drink diet soda, just water or weak green tea only. I am weighing myself daily, just to see if it moves, and it doesn’t. If it moves down even one pound, I will be happy and then go back to weekly weighing. But until then, I am getting a little possessed by this.

    Part of my frustration is that I must not understand the rules of this diet, because I thought the point was to kick into ketosis by limiting oneself to < 20 gm of carbohydrate per day. Why should it matter if the protein comes from cheese, nuts, tofu, avocado and fish rather than meats and eggs? Is the fact that I'm simply not eating meat making this diet not work? I don't know how much longer I want to limit my diet so drastically with such little payoff, I'm getting discouraged. Eating meat daily isn't something I am willing to do as I live in a vegetarian household.

    Is there a way I can send you a message privately with a sample of a typical day's menu and you evaluate it and make a recommendation?

    Thanks for listening.


    • admin says:

      At 190, how tall are you, and how much do you have to lose?

      There are many successful vegetarians on Atkins, but they often progress to OWL phase after the first 14 days to increase their food choices. As for the rules of the diet, check these videos out:
      Can I eat this on Induction? ( – it contains the rules of Induction and acceptable foods
      Induction is more that 20g or less ( – it is why things like cheese aren’t unlimited and why the rules listed in the first video are there

      The second or third week are typically the slower weeks after the weight loss of the first week. The final video to watch is:
      Why am I not losing on Induction? ( See if any of those things apply to you

  2. John says:

    Thanks. The 2nd video has two links to induction documents, but neither of them actually produces the document. I think the destination address might have changed somewhere along the way, 🙁
    I’m 5’10 male, by the way. 193 originally, down to 190 now, goal is 175. I do suspect my diet is higher in carbs than it should be, please see sample below.

    Breakfast: 1/2 half rye crisp with 2 tbsp regular cream cheese, 1/2 cup 4% fat cottage cheese, 1/2 cup regular coffee with 1 tbsp half-n-half (reducing my caffeine but really need that one cup in the AM)
    Lunch: 1 can tuna packed in water made with mayo, black pepper, cayenne and onion powder over a bed of about 2 cups lettuce
    Snack: about 14 almonds, 3 medium green olives with pits
    Dinner: baked salmon marinate in lite soy sauce, black pepper, cayenne, olive oil and about 1 tsp grated fresh ginger, with about 1 cup plain sauteed spinach.
    Dessert: 1/2 Atkins ‘rocky road’ bar

  3. John says:

    Thanks for the great info. It looks like a near-vegetarian low carb diet is not going to be a rapid weight loss, but luckily I have only 15 lbs to lose. I think true induction is not really going to happen, because I can’t eat as much fish protein that would allow for it. One serving is enough for me, any more than that I start feeling like a mermaid.
    I’ll need to watch the nuts though, I can binge on them easy.

    Great videos, best of luck moving forward.

    • admin says:

      Just remember, this is not a high protein diet, and you could consume all the protein you need from vegetable sources. This is a high fat diet as strange as that might sound.

  4. Nina says:

    Dear Kent

    You know that I’m a regular fan of your work and have found these videos tremendously helpful.

    However this one leaves me confused. Why in the world would you need to add a sweetener to coconut? Is this yet another sign of the EXTREMELY sweet palate of the average American? Scarey.

    Splenda may not raise blood sugar, but there is some indication that it does stimulate appetite. In the long term the effects of these sweeteners is unknown, so I use them with much caution.


  5. Lisa says:

    Is this flaked coconut that you are using? It looks rather large. Thanks for the recipe.

    • admin says:

      Yes, it is raw unsweetened coconut flakes that are found often in the baking aisle of the grocery store. The brand name in specific is Gurley, but there are many acceptable brands.

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