Ketogenic diet is becoming popular nowadays along other low-carb diets like Paleo and Atkins. This diet plans provide health benefits and also great for weight loss.
If you’re plan of following a diet plan is to lose weight, then you can consider a low carb diet. However, before you try the keto diet make sure to evaluate how it will help you and if you can follow the rules.
Aside from weight loss, a keto diet also helps reduce the risks of developing heart disease, diabetes, Alzheimer’s, stroke, epilepsy and more. Your body reaches the ketosis state while following the diet. This enables your body to use the stored fat as energy than the glucose.
To help you start, it makes sense knowing what to eat and what to avoid. Thus, the recipes listed below will give idea everything about a keto diet.
Keto Breakfast Recipes
#1. Paleo Sausage Egg McMuffin
Following a keto diet need not be complicated because you can follow meals that are easy to prepare, yet healthy. The Paleo Sausage Egg McMuffin is a nice meal to start your day right.
The ingredients include raw pork sausage, eggs and guacamole. It’s easy to prepare and would take about 10-15 minutes to have it on your table. You can fry the sausage patties and prepare the avocado ahead and keep it refrigerated.
Remove from the fridge the following day for breakfast. Top each patty with poached or fried egg and the guacamole.
#2. Ham & Cheese Breakfast Casserole
This is a mouth-watering breakfast that is filled with melty cheese and ham. It is grain-free and easy to prepare.
This breakfast recipe only includes healthy ingredients such as ham, cheese, unsweetened almond milk and chopped spinach. It is oven-baked, which means that it is healthier as you need not use oil. After removing from the oven, let it cool before serving. You can keep the left over in your refrigerator and it will last for 3 days.
#3. Low Carb Cauliflower Hash Browns
This keto recipe isn’t only tasty but also nutritious. If you’re into ketogenic diet, you should consider this breakfast recipe. It has high electrolyte content and reduces the symptoms of developing keto-flu. The ingredients of this recipe are combination of vegetables, fruit, and some protein-rich foods.
It’s easy to prepare and cook this Low Carb Cauliflower Hash Browns, it is just a sort of sauté. Instead of oil, you will use ghee or lard. That’s why you can ensure that it is healthy.
#4. 5-Ingredient Keto Spanakopita
Have you tried Spanakopita, a Greek-inspired morning treat? Spanakopita is a delicious pie filled with feta cheese and spinach. As the name implies, this recipe includes 5 ingredients such as mozzarella, cream cheese, flax meal, spinach, and feta cheese.
In preparing the dough you should use flax meal as it is more absorbent than the almond flour. Using flax meal is ideal if you have allergy to nuts.
#5. Keto Spiced Hot Mocha
If you’re a coffee lover, you will be challenged switching to a keto diet. The good thing is that you can still enjoy a cup of spicy mocha that is perfect during cold and rainy days.
The ingredients of this morning drink are coffee, cacao powder, coconut milk, and few drops of stevia. To make a twist on the flavor of the drink, you add some spices like cinnamon and cayenne pepper for an extra Mexican kick. You can add collagen and MCT oil.
Keto Lunch Recipes
#1. Cauliflower Tikka Masala
This is one of the vegan keto main dishes that you can serve for lunch. It is meat-free but flavorful due to the tikka masala sauce. The sauce is low carb but full of flavor from garam masala, ginger, cumin, and other herbs.
If you want to try the cauliflower tikka masala, you can add charred onions, sliced cucumber, and cucumber raita to make it a complete meal.
#2. Keto Turkey Meatballs with Dairy-Free Pesto
If you’re looking for a low-carb dish good for lunch, meatballs can be the perfect one. It is flavorful and easy to make. This keto recipe will surely please you and can be served with a dairy-free basil pesto.
You can pan fried or bake the meatballs and keep it in the fridge. Remove some in the fridge if you need a quick-cook and keto-friendly meal.
It is best serve with low carb mash or zucchini noodles.
#3. Low-Carb Pesto Caprese Chicken Casserole
Who said that casseroles can’t go for those taking a keto diet? The Low-carb pesto caprese chicken casserole includes cheesy parmesan and mozzarella, chicken, roasted cherry tomatoes, and tangy pesto spinach.
Even picky-eaters will love this healthy recipe, not to mention the ease of preparation. Even if you don’t love the concept of keto diet, you won’t go wrong with chicken and cheese. It is best served with an Italian vinaigrette and green salad.
#4. Keto Curried Chicken Hand Rolls
This keto recipe isn’t only delicious but also easy to follow, in fact even people with a busy lifestyle can make it. You can prepare the ingredients in a few minutes. You can make hand rolls and wraps using nori seaweed sheets as they are high in micronutrients, but low in carbs.
A piece of keto curried chicken hand roll can be a great light lunch.
#5. Bacon Wrapped & Cheese Stuffed Burgers
This is similar to the Beer Can Burger in which the ground beef is wrapped with bacon and filled with cheese and roasted vegetables. You can use roasted bell peppers, mushrooms, and onions. Top your burger with grated cheddar cheese, Sriracha, and homemade mustard.
Dinner Recipes
#1. Oven Baked Keto Southern Fried Chicken
If you’re into a keto diet, most likely you’ll need to avoid your favorite “The Colonel” fried chicken. The Oven Baked Keto Southern Fried Chicken is a perfect choice for dinner.
This recipe is a perfect match of a buttermilk brined chicken pieces and the crunchy, spicy coating. The good thing about this recipe is that you need not use oil because it is oven-baked.
You can also add spices and herbs to enhance the taste of the chicken.
#2. Beef, Spinach & Mozzarella One-Pot Bake
Serving this beef and spinach dish can make a great family dinner. There are two options cooking this dish, you can either fry the steak or steal mince.
The main ingredient of this recipe is ground beef, spinach, mozzarella, herbs, and spices. You can still use the left over for lunch the following day.
Surely your family will enjoy the mouth-watering, stringy cheese treat of mozzarella that melted on top.
#3. Low-Carb Vegetarian Mexican Cauli-Rice
If you have tried Mexican-inspired dinner, then you’ll surely love this vegetarian Mexican cauli-rice recipe. The first thing to do is to look for cauli-rice or you can make your own cauliflower rice.
It takes a few minutes to prepare and cook this recipe. It’s just a simple sautéing process starting from the garlic, onion, and some spices. Add the cauliflower rice along with some diced tomatoes.
Once you’re done the cooking, you can add some sour cream, avocado, and other vegetables on top before serving. The leftover will still taste good for 4 days as long as it is stored in the fridge.
#4. Low-Carb Greek Chicken Bowls
It can be difficult to plan what to prepare for a dinner especially if you’re working. The good thing is that this low-carb Greek chicken bowls recipe is easy to prepare.
All you have to do is to marinate the Greek chicken in a Greek vinaigrette to achieve an awesome flavor. Pour the chicken and the marinade over a skillet and cook for 4 minutes or until the chicken is thoroughly cooked.
Remove from the pan and add the cauliflower rice, some Tzatziki and a Greek-style salsa.
#5. Keto Savory Zucchini Muffins
If you love muffins, then you should try the Zucchini muffins that are flavorful, moist and delicious. They are perfect for dinner to complement your keto diet.
The ingredients are easy to find such as Parmesan cheese, cheddar, Italian herbs, and bacon. You can also add jalapeno peppers and gruyere cheese to make some twist to its flavor.
If you’re into vegan keto diet, you can add olives, mozzarella, and sun-dried tomatoes.
Snacks Recipes
#1. Indian Keto Coconut Bars
This is an Indian inspired breakfast that may set your morning right. Coconut bars are the famous sweets of India. It is made from dense milk and sweet confectionery.
A coconut bar is a traditional sweet that is staple to all parts of India. You’ll just need few ingredients such as cardamom powder, saffron threads, coconut milk, shredded coconut, and ghee.
#2. Best Keto Garlic Bread
This can be a perfect morning treat that isn’t only palatable but also healthy as it won’t increase your blood sugar level. You can prepare either a compound butter or baguettes for 15 minutes.
If you don’t have time to prepare the dough of the keto baguettes, you can instead use Ultimate Keto Buns. Use duck fat or lard in making the compound butter.
#3. Keto Mug Muffin with Bacon, Cheese & Mushrooms
This recipe isn’t only a great low-carb option that does not require most of your time to cook. You can cook this mug muffin either in a conventional oven or a microwave.
All you need are almond flour, flaxmeal, baking soda, egg, coconut milk or cream. You can add bacon, mushrooms, cheddar cheese, parsley or basil.
#4. Allergy-Free Healthy Keto Cereal
If you’re following a low carb diet, most likely you’ll find difficult to find one at convenience stores. To ensure that you’re getting a healthy cereal is to make your own by following this recipe.
The key ingredient in this recipe is chia seeds that are low in carbs, but high in fiber and micronutrients. This is a perfect snack that will keep you going. The good thing about this recipe is that it is allergy-friendly as it does not include dairy, nuts, and eggs.
#5. Keto Maple Pecan Protein Bars
If you will try making these maple and pecan protein bars, you should use coconut and pecan butter. Since this recipe would require your time, it is best to make a batch and store them in the refrigerator. You can get some if you need some quick source of energy.
These protein bars recipe is a good post-workout snack as it can boost energy because the bars are nutritious and filling.
Dessert Recipes
#1. Superfood Keto Fudgesicles
Popsicles aren’t only summer’s favorite but also any time of the day. That’s why adults and kids alike love them so much. The Superfood Keto Fudgesicles are healthy treat as they are low-carb and sugar-free.
The ingredients needed in making this fudgesicle recipe is minimal, not to mention the ease of preparation. You can use sliced almonds, cacao nibs, chia seeds, or freeze-dried berries for toppings.
#2. Low-Carb Red, White & Blue Berry Parfaits
This berry parfait recipe is a low-carb, quick prep dessert that you should try. It’s perfect during family gatherings. The red strawberry and vanilla coconut cream topped with fresh blueberries will make you droll.
The main ingredients of making this low-carb parfait are coconut milk and coconut cream making it friendly for those who have allergy to the dairy product.
#3. Indian Malai Peda Protein Balls
This keto dessert recipe is the best option for a post-workout treat. The ingredients in making Peda protein balls include khoa or evaporated milk, sugar, pistachio, cardamom seeds, saffron, and nuts. You can use caramel or creamy white for the color.
These keto-friendly pedas are the best way to indulge in sweets without worrying your blood sugar level.
#4. Keto Lemon & Raspberry Cupcakes
If you’re looking for a healthy dessert that will satisfy your sweet tooth, this lemon and raspberry cupcakes recipe can be the best option. It is gluten-free and low-carb, thus complements your keto diet.
You can use coconut flour, almonds and few low GI raspberries, and stevia as a sweetener. To make it yummy and moist, you should use coconut frosting.
#5. Healthy Keto Halloween Cupcakes
Not all treats are full of sugar and unhealthy. This keto Halloween Cupcakes best complements your keto diet.
You can use protein powder or ground chia seeds so that the base will rise. Encourage your kids to get involved in making these spiderweb cupcakes and have fun.
As you have a wide range of choices of ketogenic recipes, it’s all up to you to try any one of those and see for yourself how it will make a change.
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.
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