Ketogenic Diet Recipes

Updated: Mar 16

nd here the most popular, quick, and easy Low Carb Recipes for Lunch, Dinner and snacks. Simple to follow preparations method and common ingredients. Each recipe has nutritional information.

Make the diet experience a new lifestyle!. make your cooking experience fun and beneficial for your health. Please always be careful about handling hot ingredients and sharp materials during the process.



Keto Soups

“Soup may be the earliest cooked preparation known, for many cultures soup is a priority on each meal. Soup is a healthy meal, full of proteins, minerals and nutrients, fiber and antioxidants,”


Broccoli Soup:


Prep: 5 min

Cook: 10 min

Servings: 4

Calories 99 Kcal


Ingredients:

1 16-ounce of broccoli

2 cloves garlic peeled

3 cups of chicken or vegetable stock

1 teaspoon of extra virgin olive oil

Pinch of salt and pepper


Preparation:

Boil the stock, broccoli, and garlic together over medium-high heat. Reduce heat, cover and let it simmer for 10 minutes.

Carefully transfer to a blender, add ghee or olive oil, season with salt and pepper and puree until smooth.

Served hot and garnished with some drops of extra virgin olive oil or crispy bacon.


Calories: 99kcal, Carbohydrates: 6g, Protein: 4g, Fat: 5g, Saturated Fat: 2g, Cholesterol: 15mg, Sodium: 257mg, Potassium: 189mg, Sugar: 2g, Vitamin C: 1.1mg, Calcium: 8mg, Iron: 0.4mg.



German Mushrooms cream:


Ingredients:

12 ounces Mushrooms (sliced cremini)

1/2 cup sliced onion

4 tablespoons Butter

3 tablespoons Almond flour

2 1/2 cups vegetable or chicken or beef broth

3 tablespoons Heavy cream

2 Egg yolks

2 tablespoons Sherry Wine

1/3 cup Sour cream

1 teaspoon sea salt and pepper


Preparation:

Sauté the sliced onions in a saucepan with the butter at medium heat until the onions are translucent, about 3 minutes. Add the sliced mushrooms and sauté with the onions for 5 minutes.

Sprinkle the flour over the cooked mushrooms and stir to combine for 1 minute

Add heated broth (chicken or vegetable or beef broth), bring to a boil, reduce the heat to and let it simmer for 3 minutes.

Reduced heat to low and add the cream

Mix egg yolks with the sherry and sour cream, combine this mixture with hot soup very slowly and constantly whisking, let it heat for 3 minutes at low temperature add

salt and pepper to your taste.

Remove 25% of the mushroom and set aside. Blend the rest of the soup until smooth. Add back the reserved mushrooms for garnish and serve hot.


Calories: 217kcal, Carbohydrates: 8.4g, Protein: 9.4g, Fat: 17g ,Saturated Fat: 4.8g ,Cholesterol: 86mg, Sodium: 341mg, Potassium: 315mg, Fiber: 2.8g, Sugar: 2.5g, Vitamin A: 450IU, Vitamin C: 3.3mg, Calcium: 60mg,Iron: 2.7mg ,Net Carbs: 6g



Mushroom - Cauliflower Vegan - Keto Soup


Prep: 10 min

Cook: 15 min

Servings: 2


Ingredients

120 gms Cauliflower fine chopped

100 gms White Mushrooms

2 tsp Olive Oil

25 gms Onion chopped

75 ml Coconut milk

Half tsp Garlic powder

Pink Salt to taste

Black Pepper to taste


Preparation:

Sauté the onions in oil until they turn brown but carefully not to burn it, add the mushrooms, season it with salt, and pepper on high heat. Once they look nice and golden turn off the heat.

In a different pan boil the cauliflower cut in pieces on medium heat with the coconut milk and the garlic powder, and salt and pepper.

Once the cauliflower is soft, let it cool down.

Blend the cauliflower with the mushrooms together till your favorite consistency and serve hot.


Calories:115, Fat:9.1, Protein:3.3, Net Carbs: 4.3



Keto Vegan Spinach Soup


Prep: 15 min

Cook: 15 min

Servings: 2


Ingredients:

150 gms Spinach, chopped

50 gms Turnip, chopped

6 gms, Ginger, chopped

3 tsp Olive Oil

50 ml Coconut Milk, diluted with two cups of water.

10 gms Desiccated Coconut

Salt according to taste

Black Pepper, according to taste

Heavy Whipping Cream for garnish


Preparation:

Sauté the chopped ginger in oil until it is pink. Add chopped green chilies for extra flavor if you want.

Add all the veggies to the pan and raise the heat, season it with salt and pepper, keep cooking till the veggies release their water.

Lower the heat and sprinkle the desiccated coconut on top, when the coconut mixes well in the veggies, blend the mix till a fine consistency, put it back on the pan, and add the diluted coconut milk to it and cook a bit more on low heat.

Garnished with some cream on top or some drops of chili oil.


Calories: 150, Net Carbs: 4.2, protein:3.3, fats:13.3


Keto Tomato Soup

Prep: 5 min

Cook: 10-15 min

Servings: 3


Ingredients:

300 gms Tomatoes

50 gms chopped onions

10 gms, Garlic

50 gms Butter

1/2 Tsp Black Pepper

1/2 Tps Smoke Paprika

1Tps Pumpkin Spice or All Spice mix

Salt

Fresh Basil

Parmesan Cheese

Vegetable or Chicken Stock

Fresh heavy cream


Preparation:

Sauté the chopped onion on the hot butter, add a pinch of salt. When the onions turn brown and caramelize add the garlic and mix together for 3 min. Add the tomatoes cut in quarters and the spices mix all the ingredients let it cook for 3 min. then add some of the vegetable stock cover the pan with a lid and cook a low heat for 5 min.

Blend and strain, add the rest of the vegetable stock and the cream till your favorite consistency cook for 2 -3 min more and served. Garnished with black pepper, Parmesan cheese and chopped basil for freshness.


Calories: 266 Net Carbs: 5g Fat: 26g Protein: 2g Fiber: 2g



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Keto Dinner Recipes


Low- Carb Bacon Cheese Burger Casserole


Pep: 15 min

Cook 35 min

Serving 12


Ingredients:

2 Lb ground beef

2 cloves garlic, chopped

½ teaspoon onion powder

1 Lb cooked bacon, cut in pieces

8 eggs

1 cup of heavy cream or half-n-half

½ teaspoon salt and black pepper

12 Ounce shredded cheddar cheese


Preparation:

Preheat the oven to 350 degrees F (175 degrees C).

Sauté the garlic until it is clear, then add the beef and onion powder till it is cooked and crumbly about 5 minutes. Drain and discard grease.

Spread beef onto the bottom of a 9x13-inch casserole pan.

Whisk eggs, heavy cream, salt, and pepper, mix well, add 8 oz Cheddar cheese and the bacon (already cook and crispy)

Pour the beef into a casserole then add the mixture over the beef. Top with the remaining 4 ounces cheese.

Bake in the preheated oven until golden brown on top about 30 minutes,


594.4 calories; 38.1g protein; 2 g carbohydrates; 268.6 mg cholesterol; 1242.9 mg sodium.


Keto Shrimp Scampi


Prep: 10 min

Cook: 25 min

Servings: 3


Ingredients:

2 packages 8oz shirataki noodles (zero-calories noodle), drained and rinsed

1 tablespoon olive oil

1 tablespoon minced shallot

2 cloves garlic

¼ teaspoon red pepper flakes

12 ounces raw shrimp, peeled and clean

¼ teaspoon salt

⅛ teaspoon ground black pepper

3 tablespoons fresh lemon juice

3 tablespoons dry white wine

2 tablespoons butter

1 tablespoon chopped fresh parsley


Preparation:

Cook the shirataki noodles in boiling water for 5 minutes, and drain.

Return drained noodles to the saucepan and cook over medium heat to remove any excess moisture (5 minutes). Remove from heat and set aside.

Sauté in oil the shallot and stir until translucent, 2 to 3 minutes. Take care not to burn. Add garlic and red pepper flakes; stir for 1 minute. Add shrimp and cook for 2 to 3 minutes per side, taking care not to overcook. Season with salt and pepper.

Transfer shrimp to a bowl; Whisk lemon juice and white wine into the skillet. Add butter and cook until fully incorporated and sauce begins to thicken slightly 3 to 4 minutes.

Add shrimp to the skillet. Add noodles. Sprinkle with parsley and toss to combine.


224 calories; 19 g protein; 6.8 g carbohydrates; 190.7 mg cholesterol; 461.4 mg sodium.


Keto Fried Chicken


Prep:10 min

Cook: 10 min

Servings: 2


Ingredients:

1 (10 ounce) boneless, skinless chicken breast

1 pinch salt and pepper

1 tablespoon blanched almond flour

½ cup blanched almond flour

¼ cup freshly grated Grana Padano cheese or Parmigiano Reggiano cheese

½ teaspoon granulated garlic

½ teaspoon paprika

1 egg

2 tablespoons milk

¼ cup avocado oil for frying

1 lemon, quartered


Preparation:

Cut the chicken breast into 4 equal portions. Place each chicken piece in between plastic wrap lightly salt chicken on both sides and dust with 1 tablespoon almond flour.

Combine 1/2 cup almond flour, Grana Padano cheese, 1/2 teaspoon salt, pepper, garlic, and paprika in a shallow bowl.

In a different bowl whisk the egg and the milk.

Dip each chicken piece first in egg mixture, shake off the excess, then into the almond mixture, pressing down to ensure complete coverage.

Place breaded chicken pieces on a plate.

Pour enough avocado oil into a large skillet to cover the bottom. Heat over medium-high heat until it shimmers but is not smoking. Carefully! place each piece of chicken into the hot oil and let it cook for 2 minutes. Turn and cook on the other side until internal temperature reaches 165 degrees F (74 degrees C), about 2 more minutes. Drain chicken on a paper towel-lined plate and serve with lemon wedges.


485.5 calories; 45.3 g protein; 15.7 g carbohydrates; 183.8 mg cholesterol; 925.6 mg sodium.



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Best KETO Smoothies


Since the keto diet limits carbs, smoothies that contain high-carb ingredients like fruits, yogurt, honey, and milk don’t usually fit into this diet. This can be an issue for those who rely on smoothies for a quick and healthy breakfast or snack.

Fortunately, there are some smoothies nutritional balance with low-carb ingredients that you can enjoy while following the keto diet.

Here are some of my favorites recipes that are low in carbs and high in fat:



Avocado -Berry Smoothie: mix 98g - 1/2 cup of strawberries, blueberries, raspberries, 40g spinach and 100g half avocado in a cup (240ml) of water. (is optional to add protein powder, hemp seeds, yeast, wheatgrass for extra boost)

One serving Calories: 330, Fat: 26 grams, Carbs: 21 grams, Fiber: 12 grams, Protein: 12 grams



Chocolate peanut butter smoothie: in a cup (240ml) of almond milk mix 2 tablespoons (32g) of natural peanut butter with 1 tablespoon (4g) unsweetened cocoa o dark chocolate, 1/4 cup (60ml) of heavy cream, and 1 cup of ice.

One serving Calories: 345, Fat: 31 grams, Carbs: 13 grams, Fiber: 4 grams, Protein: 11 grams




Strawberry zucchini smoothie: mix 1 cup (240ml) of water with 1/2 cup (110g) of frozen strawberries, 1 cup of chopped zucchini and 3 tablespoons (41g) of chia seeds.

One serving Calories: 219, Fat: 21 grams, Carbs: 24 grams, Fiber: 15 grams, Protein: 7 grams




Coconut-Blackberry mint smoothie: in 1/2 cup (120ml) of unsweetened coconut milk mix 1/2 cup (70g) of frozen blackberries, 2 tablespoons of shredded coconut and 5-10 fresh mint leaves

One serving Calories: 321, Fat: 29 grams, Carbs: 17 grams, Fiber: 5 grams, Protein: 4 grams





Lemon Cucumber smoothie: in a half cup of water (120ml) mix 1/2 cup of ice, 1 cup (130g) od cucumber, 1 cup (20g) of spinach or kale, 1 tablespoon (30ml) of lemon juice and 2 tablespoons (14g) of flax seeds.

One serving Calories: 100, Fat: 6 grams, Carbs: 10 grams, Fiber: 5 grams, Protein: 4 grams






Cinnamon raspberries smoothie: in a cup (240ml) of almond milk mix 1/2 cup (125g) of frozen raspberries, 1 cup (20g) of kale or spinach, 2 tablespoons (32g) of almond butter and 1/8 teaspoon of cinnamon powder.

One serving Calories: 286, Fat: 21 grams, Carbs: 19 grams, Fiber: 10 grams, Protein: 10 grams





Berries Smoothie: just mix 1/2 cup (110g) of frozen or fresh strawberries, blueberries, raspberries with 1/2 cup (120ml) of heavy cream and a half cup of water. (you can add Acai, bilberries, goji berries)

One serving Calories: 431, Fat: 43 grams, Carbs: 10 grams, Fiber: 2 grams, Protein: 4 grams







Chocolate cauliflower smoothie: in one cup (240ml) of unsweetened almond milk mix 1 cup (85g) of cauliflower, 1.5 tablespoons (6g) of cocoa powder, 3 tablespoons (30g) of seeds (hemp, chia, flaxseeds, sesame, pumpkin or sunflower are the healthiest) a pinch of salt.

One serving Calories: 308, Fat: 23 grams, Carbs: 19 grams, Fiber: 7 grams, Protein: 15 grams




Pumpkin spice smoothie: in 1/2 cup (240ml) of coconut or almond milk mix a 1/2 cup (120g) of pumpkin puree, 2 tablespoons (32g) of almond butter. 1/4 teaspoon of pumpkin spice and a pinch of salt, 1/2 cup of ice.

One serving Calories: 462, Fat: 42 grams, Carbs: 19 grams, Fiber: 7 grams, Protein: 10 grams






Keto Deserts



Keto Valentine Linzer Cookies

Make the gelatin by mixing 2 teaspoons (6g) unflavored gelatin powder on 3 tablespoons (45ml) of cold water.

Simmer in heat mix 1 cup ( 125g) of Raspberries with 1 teaspoon (5ml) of lemon Juice, 1/4 cup (50g) of granulated erythritol, and 3 tablespoon (45ml) of water until it thicken then add the gelatin and let it cool aside.

Mix the dry ingredients: 2 cups (200g) of almond flour with 2 1/2 tablespoons (17g) of coconut flour, 1/4 teaspoon (0.5g) xanthan gum (optional).

Mix the wet ingredients: 1/4 cup (85g) of unsalted butter with 1/3 cup (65g) granulated erythritol, 1 egg, 1 teaspoon (5ml) Vanilla extract.

Combine the dry and wet ingredients together and mix it well until obtain a solid mass let it refrigerate for 1 hour before assemble the cookies to be bake at 325'F (163'C) for 15-20 min Let it cool.

Them take the button cookie part add the raspberries gelatin mix and add the top cookie, powdered with erythritol for decoration.

18 Cookies: Net Cabs: 1.5g Fiber: 2.5g, Fat: 2.5g Protein: 3.6g, Calories:123




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