The keto diet is a very low carb diet that’s high in fat and moderate in protein. It’s similar to other grain-free and low carb diets, like paleo and Atkins.
It typically focuses on eating:
- meats
- dairy
- eggs
- fish
- nuts
- butter
- oils
- non-starchy vegetables
Keto is most popular for its weight loss benefits
. The diet is often used to help control hunger and boost weight loss in people with obesity. It may also help with blood sugar control in people with type 2 diabetes, according to2020 research
1. **Keto Breakfast Casserole**
**Ingredients:**
- 6 large eggs
- 1 cup heavy cream
- 1 cup shredded cheddar cheese
- 1 cup cooked, crumbled bacon
- 1 cup spinach (or any other veggies you like)
- Salt and pepper to taste
**Instructions:**
1. Preheat your oven to 375°F (190°C).
2. In a bowl, whisk together eggs and heavy cream.
3. Stir in cheese, bacon, and spinach. Season with salt and pepper.
4. Pour mixture into a greased baking dish.
5. Bake for 25-30 minutes or until the center is set and the top is golden brown.
### 2. **Zucchini Noodles with Pesto**
**Ingredients:**
- 2 medium zucchinis
- 1/4 cup homemade or store-bought keto pesto
- 1 tbsp olive oil
- Parmesan cheese (optional)
**Instructions:**
1. Use a spiralizer to turn zucchinis into noodles.
2. Heat olive oil in a pan over medium heat.
3. Add zucchini noodles and cook for 2-3 minutes until tender.
4. Toss with pesto and top with Parmesan cheese if desired.
### 3. **Cauliflower Fried Rice**
**Ingredients:**
- 1 head of cauliflower, grated into rice-sized pieces
- 2 tbsp coconut oil
- 1 cup diced chicken or shrimp
- 1/2 cup diced bell peppers
- 1/4 cup diced onions
- 2 cloves garlic, minced
- 2 eggs, lightly beaten
- 2 tbsp soy sauce or coconut aminos
**Instructions:**
1. Heat coconut oil in a large skillet over medium heat.
2. Add garlic, onions, and bell peppers. Sauté for 3-4 minutes.
3. Add chicken or shrimp and cook until done.
4. Push ingredients to the side and pour beaten eggs into the pan. Scramble.
5. Add cauliflower rice and soy sauce. Cook for 5-7 minutes until cauliflower is tender.
### 4. **Keto Meatballs**
**Ingredients:**
- 1 lb ground beef
- 1/4 cup almond flour
- 1/4 cup grated Parmesan cheese
- 1 egg
- 2 cloves garlic, minced
- 1 tsp dried oregano
- Salt and pepper to taste
**Instructions:**
1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix all ingredients until well combined.
3. Form mixture into meatballs and place on a baking sheet.
4. Bake for 15-20 minutes or until cooked through.
### 5. **Avocado Chicken Salad**
**Ingredients:**
- 2 cups cooked, shredded chicken
- 1 ripe avocado, mashed
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1 tbsp lime juice
- Salt and pepper to taste
**Instructions:**
1. In a large bowl, combine chicken, avocado, celery, and onion.
2. Stir in lime juice, salt, and pepper.
3. Serve on its own or in lettuce wraps.
### 6. **Keto Chicken Alfredo**
**Ingredients:**
- 2 tbsp butter
- 2 cloves garlic, minced
- 1 cup heavy cream
- 1 cup grated Parmesan cheese
- 1 lb cooked chicken breast, sliced
- 1 cup steamed broccoli
**Instructions:**
1. In a skillet, melt butter over medium heat.
2. Add garlic and cook for 1 minute.
3. Stir in heavy cream and bring to a simmer.
4. Add Parmesan cheese and cook until the sauce thickens.
5. Add chicken and broccoli to the skillet. Heat through and serve.
### 7. **Keto Pizza**
**Ingredients:**
- 1 1/2 cups shredded mozzarella cheese
- 2 oz cream cheese
- 1 cup almond flour
- 1 egg
- 1/2 tsp baking powder
- Pizza toppings of choice (pepperoni, mushrooms, olives, etc.)
**Instructions:**
1. Preheat your oven to 400°F (200°C).
2. In a bowl, microwave mozzarella and cream cheese until melted. Mix until smooth.
3. Stir in almond flour, egg, and baking powder.
4. Spread dough onto a parchment-lined baking sheet.
5. Bake for 10 minutes until crust is golden.
6. Add toppings and bake for an additional 10 minutes.
### 8. **Keto Chocolate Avocado Pudding**
**Ingredients:**
- 1 ripe avocado
- 1/4 cup unsweetened cocoa powder
- 1/4 cup coconut milk
- 2 tbsp sweetener (like erythritol or stevia)
- 1 tsp vanilla extract
**Instructions:**
1. In a blender, combine all ingredients.
2. Blend until smooth and creamy.
3. Chill in the refrigerator for at least an hour before serving.
These recipes should keep your keto diet both exciting and delicious!
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