Why I’ve Gone Ketogenic- Plus Primal Spinach Artichoke Dip Recipe

It’s been a couple of weeks since I’ve posted, here on my blog.  I have a few good reasons for this: 1) I’ve felt uninspired to create AIP recipes;  2) I’ve been transitioning to a more primal, ketogenic diet; and, 3) I’ve been working on several new projects.  Truth is, ever since I put my lupus into remission, I’ve felt the need to expand, both my diet and my lifestyle choices.  Little by little, I’ve been transitioning back into the person I was before I got sick.  I really had no idea how much of my luster I had lost.  My inquisitive nature has completely returned.  I’m me again, only healthier and wiser!

Ketogenic Primal Spinach Artichoke Dip by Tara Perillo ketogenic Why I’ve Gone Ketogenic- Plus Primal Spinach Artichoke Dip Recipe IMG 7683 1024x1024
Ketogenic Primal Spinach Artichoke Dip with chicken wings and cucumber chips

Just so you understand, this new-old me is not abandoning you (those following me for AIP info).  Simply because I’ve reached the end of my AIP journey, doesn’t mean that I can’t help you through yours.  In fact, the fact that I’ve been so successful with it, makes me a great choice to go to for advice.  So, you may notice some new not-so-AIP recipes and posts on my blog.  As I continue on my journey of life, I will explore different diets and lifestyle changes.  Although I may find new and different protocols that help with my current goals, I will always have a special place in my heart for the AIP.  After all, it is the protocol that gave me myself back.

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Now, let’s talk about what I’m up to! After reading Keto Clarity by Jimmy Moore, and doing a ton of research, I’ve decided to start the ketogenic diet.  For those of you who don’t know what that is, it’s a very low carb, moderate protein, and high fat eating protocol.  It has shown to be effective in treating epilepsy, diabetes, PCOS, MS and many other ailments. Basically, it forces your body to be fueled by ketones, rather than glucose.  Plus, it burns fat like crazy, which makes it very popular with athletes.  The main reason I’ve started the ketogenic protocol is to deal with some lingering issues.  Although the AIP healed my gut and put my lupus into remission,  I didn’t have much relief from my hormonal and endometriosis issues. Plus, I’m an older woman, trying to get into prime fitness competition shape.  After reading about others’ success treating these problems, with the ketogenic diet, I chose to give it a try.

In order to get all the fat grams I need to eat to stay in a state of nutritional ketosis, I have added some organic dairy products into my diet.  I have found that as long as I eat low-to-no casein dairy, I tolerate them very well.  I also try to stick with raw and/or sheep or goat milk products as much as possible. Since adding dairy back into my life, I have been able to experiment with different recipes.  This Primal Spinach Artichoke Dip recipe is one I’ve used for 16 years!  I’ve missed it so much over the last couple of years.  It’s so nice to have it back in my life. And now, I want to share it with you.

Primal Spinach Artichoke Dip Recipe

Prep Time: 30 minutes

Cook Time: 25 minutes

Total Time: 55 minutes

Yield: about 6 cups

Serving Size: 3/4 cup

372 Calories, per serving

30 grams Fat, per serving

Primal Spinach Artichoke Dip Recipe ketogenic Why I’ve Gone Ketogenic- Plus Primal Spinach Artichoke Dip Recipe IMG 7672


  • 3 tablespoons grass fed butter
  • 1 onion, chopped
  • 1 clove garlic, pressed
  • 10 ounce bag frozen chopped spinach (thawed), or 6 1/2 cups fresh
  • 14 ounce can artichokes, or 1 cup frozen (thawed), drained
  • 8 ounces full fat, organic cream cheese
  • 2 tablespoons full fat, organic sour cream
  • 1 cup organic cheddar cheese, shredded (preferably raw milk cheese)
  • 1/2 teaspoon sea salt
  • 8 ounces mozzarella cheese, shredded


  1. Preheat oven to 375°.
  2. Melt butter, in large pan, over medium heat.
  3. Add onions and cook until clear.
  4. Add garlic and cook until fragrant (do not let brown or burn).
  5. Add spinach and artichokes to pan.
  6. Stir.
  7. Cook for 3 minutes.
  8. Add in cream cheese, a spoonful at a time, and stir into mixture, until all used.
  9. Add sour cream, and stir into mixture.
  10. Add cheddar cheese, and stir until melted into mixture.
  11. Add salt and stir.
  12. Remove from heat.
  13. Pour mixture into medium casserole dish.
  14. Sprinkle mozzarella cheese over top of mixture.
  15. Place in oven and bake until edges of cheese starts to brown, about 25 minutes.
  16. Remove from oven.
  17. Serve warm.


Carbs 9 grams per serving

Net Carbs 7 grams per serving

Protein 16 grams per serving

May be frozen and re-heated


I’ll follow up with another post on the ketogenic diet next week. In the mean time, feel free to ask me any questions you may have. I’m looking forward to sharing this new part of my journey with you.

As always, I wish you good health……..and, good food!

*This post contains affiliate links. If you make a purchase through one of these links, I may receive compensation. Thank you for helping to support my blogging efforts, here at Paleo Cajun Lady.- Tara Perillo

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Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

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2 Replies to “Why I’ve Gone Ketogenic- Plus Primal Spinach Artichoke Dip Recipe”

  1. I have been following a ketogenic diet prior to by celiac and autoimmune hepatitis diagnosis (all within a 90 day period). I backed off the fat after the hepatitis diagnosis in fear that maybe my diet was my trigger. I don’t think so, but in early treatment and trying to get my mind right. I am very lucky that my autoimmune hep has been caught before any scarring or permanent damage so I hope to get myself into remission. I know diet won’t cure but it can sure help me reach my goal and not have to take drugs forever, hopefully. Love to know your thoughts on long term ketogenic diets. My gastro Doctor stresses low carb but doesn’t go deeper than that. Few doctors will. Needless to say eating fruit on Paleo is hard since I have been conditioned to mostly avoid it and the weight loss doesn’t hurt.

    1. Hi Cathy, so sorry to hear of your recent diagnosis. I noticed you also wrote another comment; so, I’ll answer them both here. First, I really don’t see anything wrong with long term ketogenic diets, as long as you have no problems. I also don’t see why you couldn’t do both the AIP and a ketogenic diet, at the same time. You could stick with the same macros that worked for you before. You may have to do some tinkering once you are on Prednisone or other medications. As far as the vegetables and fruits, stick with low carb, such as berries and green leafy veggies. Also, zucchini and cauliflower are very low in carbs. For fats, stick with animal fats, olive oil, and coconut oil. You can still have MCT oil on the AIP. Unlike most people on the AIP, I don’t find the high number of carb grams necessary to wellness. In fact, I believe it is the very reason so many people struggle with weight issues on the AIP. I honestly think combining the two diets is the way to go.
      Keep me informed on what you choose to do. I’m researching the effects of combining the two diets for a future project. It would be helpful to know your results. I am convinced that the combination can help those with autoimmune heal faster and more effectively. I wish you great healing.

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