The Best Keto Diet Recipes You’ll Love To Keep You On Track

Keto diet recipes

Whether you recently joined the keto diet bandwagon, or you've been working hard to stay on track, it's crucial that you don't fall into a food rut. Knowing what you can and cannot eat is essential to succeeding in the keto lifestyle, and being able to have a variety of meals in your arsenal is a key to success. Below are some tips and tricks, along with some recipes, to help you achieve your fitness goals.

The Keto Plan

In short, the keto plan consists of the following:

  • 80 percent of your food is from fat sources
  • No additional carbs other than the limited amount in keto-friendly foods

Keto is all about training your body to burn fat instead of glucose. Doing so will cause your body to go into ketosis. Staying away from the carbs will force the body to find energy elsewhere. Thus, it turns to fat in cells to burn.

What's A Keto Dieter To Eat?

If you got off to a rocky start with keto, it's to be expected. The "Keto Flu" is a real thing that happens as the body transitions from conventional fuel-burning sources to the ketosis-induced method. You probably felt groggy, cranky, nauseous, had a headache and may have been oozing a foul odor through sweat, urine and your breath.

If you have passed that point, you probably need some new advice on how to keep the ketosis going strong without the burnout. Here are a few examples of some good recipes to keep you in the keto mode.

Breakfast

Starting the day off on a high note is critical no matter what your eating plan is.

1. Frittatas

If you are looking for a filling breakfast to get you on the right track for the day, then these frittatas are a perfect contender. Since they are easy to make, they might become a staple.


Oven at 350

Ingredients:

8 eggs

5 ounces shredded cheese

1 cup heavy whipping cream

5 ounces of diced chorizo or bacon

8 ounces spinach, preferably fresh

Pepper and salt


  1. Prepare the chorizo or bacon in the frying pan. Add the spinach and, once wilted, take the pan off the heat.
  2. In a large 9 x 9 glass baking dish, whisk the cream and eggs together.
  3. After eggs are sufficiently blended, add the contents of the frying pan to the baking dish and whisk again until distributed.
  4. Top with shredded cheese.
  5. Bake for at least 25 minutes, no more than 30 minutes. You can tell it's done when the middle is set and the coloring is golden brown.
  6. Remove and enjoy!

Note: You can also prepare this in individual baking ramekins, which would allow you to have easy-to-store portions in the refrigerator or even the freezer.

2. Egg Muffins

If you like to prep in advance because you don't always have the time to cook in the morning, these egg muffins will make the perfect start to your busy day.

Oven preheated to 350 degrees


Ingredients:

A dozen eggs

6 ounces shredded cheese

5 ounces cooked bacon, dried chorizo or salami

2 ounces chopped scallions

2 ounces pesto (red or green), if desired

Pepper and salt


  1. Grease a muffin tin or line one with muffin liners.
  2. Drop the scallions and bacon or chorizo in each spot.
  3. Combine the eggs, seasoning, cheese and pesto.
  4. Pour the egg mixture evenly over muffin tin.
  5. Bake for approximately 15 to 20 minutes. They are done when they are set and golden-colored.

Note: You can refrigerate these for up to 3 days, or you can freeze them for later use. Either way, making a batch (or two) on the weekend will give you a great supply for the coming week.

3. Pancakes

Yes, even while abiding by the keto diet you can have fresh pancakes. There just isn't any flour or syrup used.


Ingredients:

2 ounces of coconut oil or butter

4 eggs

1 tablespoon of ground husk powder, psyllium

7 ounces of cottage cheese

1 cup of whipping cream, heavy

Blueberries, strawberries or raspberries (fresh) to top


  1. In a large bowl, combine cottage cheese, psyllium powder and eggs. Mix well until thoroughly blended. Refrigerate for about 10 minutes to thicken.
  2. Coat a warm pan with the coconut oil or butter.
  3. Drop batter by one-quarter-cup or half-cup portions into heated pan. Cook as you would do a typical pancake.
  4. Whip the heavy whipping cream until it thickens and becomes a whipped topping. Add fresh berries and whipped topping to pancakes and enjoy a hearty breakfast.

Lunch And Dinner

Sometimes what you eat in the mid-day slump will either power you forward or make your slump stick around longer. What you then have for dinner can really affect whether you get those late-night cravings or not. Below are a few recipes to keep you powered throughout the afternoon and into the evening hours.

1. Jar Salad

Grab some mason jars from the dollar shop or reuse the empty jars from sauce. Either way, packing these tasty keto-friendly salads makes an easy meal to take anywhere.


Ingredients:

Leafy greens

Red bell peppers

Cucumber

Scallion

Salmon or chicken breast

4 tablespoons of olive oil or mayonnaise


  1. Start with the leafy greens, such as spinach, at the base of your jar. A good tip is to mix a bunch of varieties to give the taste and crunch you desire. If you aren't into too many greens, stick with simple iceberg and add some broccoli to give it a little something extra.
  2. Add a layer of peppers, cucumbers and scallion.
  3. Top that layer with more greens.
  4. Continue this process until the jar is almost full.
  5. Top the jar off with chicken or salmon.

Note: If you want to add oil or mayo, bring that in a separate container. You can add it to the top, replace the lid and shake to even out the mixture and toss the salad.

2. Cloud Or Oopsie Bread

If what you've been craving needs to be put on bread, (BLT sandwich, anyone?) then this recipe for keto-friendly "bread" will help satisfy that craving.

Preheat your oven to 300 degrees.


Ingredients:

4 ½ ounces of cream cheese

3 eggs

A pinch of salt

½ teaspoon of ground psyllium husk

½ teaspoon of baking powder


  1. Start off by putting egg whites in one bowl and the yolks in another.
  2. Using a hand mixer, whip the egg whites until stiff. You should be able to hold the bowl upside down without the egg whites falling out.
  3. Combine the yolks, baking powder, psyllium and the cottage cheese in a separate bowl.
  4. Fold the egg whites into the yolk. The egg whites should still be fluffy.
  5. Drop approximately eight portions of mix onto a tray lined with parchment paper to keep the dough from sticking.
  6. Bake until golden brown, which usually takes between 20 and 25 minutes.

Note: Add crispy bacon, some greens and fresh tomatoes to make this sandwich a BLT, or add fresh chicken breast and zesty mayonnaise for a new chicken sandwich option.

3. Meat Pie

While it may elicit visions of weekends at grandma's, meat pie is back and serves as an excellent dish for lunch or dinner. This recipe is filling and packed with yummy ingredients.

Heat the oven to 350 degrees


Ingredients:

Crust:

4 tablespoons of sesame seeds

1 teaspoon baking powder

1 egg

¾ cup of almond flour

4 tablespoons of coconut flour

3 tablespoons of olive oil

4 tablespoons of water

1 tablespoon of ground psyllium husk powder


Filling:

2 tablespoons of olive oil or butter

20 ounces of lamb or beef, ground

4 tablespoons of tomato paste

½ cup of water (room temperature)

1 clove of chopped garlic

½ yellow onion, chopped

Pepper and salt to taste

Topping:

7 ounces of shredded cheese

8 ounces of cottage cheese


Crust Preparation:


  1. Put all the ingredients for the crust into a food processor and pulse until blended. Continue to mix until the dough forms a ball.
  2. Using parchment paper, line a springform pan. Press the dough into the pan and up the sides to form the crust.
  3. Pre-bake for about 10 to 15 minutes.

While the crust is pre-baking:


  1. Use the oil to coat the frying pan and sauté until soft. Mix in the ground lamb or beef (or both) and top with tomato paste and salt and pepper to taste. Cook until meat is cooked.
  2. Fill the crust with the meat mixture after it has finished prebaking. Spread the cottage cheese and sprinkle shredded cheese.
  3. Bake the filled pie for about 40 minutes or until the crust is a golden brown color.

Note: Add a side salad or fresh veggies to round out this delicious (and filling) pie.

Conclusion

If you're armed with some new keto diet recipes, you'll be more apt to continue following the plan. Even on days when you are ready to throw in the towel, continue forward in your quest to live a keto lifestyle. It will pay off in the long run.

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