If you're new to the keto diet or making keto recipes and have no idea where to start, or what keto even means, you aren't alone.
So, what is a keto diet and how is it beneficial to your body? Keto stands for ketogenic; a ketogenic diet consists of moderate protein, low carbs, and high-fat diets.
It's easy to become overwhelmed when starting a new diet, especially when it is as specific as a keto diet. Luckily, we've compiled a list of 10 delicious keto recipes to include in your meal plan to get you through the week.
Read below to find keto recipes ranging from breakfasts, snacks, dinners, and desserts, to add to your meal plan.
Breakfast
This recipe is easy to make, has flavor, and gives you a meal prep for 12 days! We never knew a keto diet could taste so good with just eggs, cheese, and prosciutto.
1.Baked Eggs in Crispy Prosciutto Baskets
Ingredients:
- Olive oil (for pan)
- 12 slices prosciutto (about 6 ounces)
- 1 cup grated Gruy?re (about 2 1/2 ounces)
- 12 large eggs
- 1/4 cup heavy cream
- 1 teaspoon chopped thyme
- 1/8 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
Instructions:
Lightly grease a standard 12-cup muffin tin with oil and preheat your oven to 375 degrees.
Place one slice of prosciutto in each muffin cup; leave about 1/4" overhang on each side, but be sure to fully cover the bottom and sides.
Spoon 1 Tablespoon of cheese into each cup. Without breaking the yolk, crack one egg into each cup.
Drizzle 1 teaspoon of cream over each egg, and top with thyme, salt, and pepper.
Bake for 15 minutes or until whites have been set. Transfer to a wire rack and let cool for 3 minutes. Serve Immediately.
*Yields 12 egg cups. These are 197 calories each.
Lunch
Who doesn't love sliders? Swap out the buns for a healthier portabella option and you've got a delicious and healthy lunch. This recipe calls for grass-fed beef, mushrooms, cheese, and as many or as little condiments as you desire. It does take a little more time for preparations but gives you a healthy lunch for the next 12 days. A perfect pairing for your Egg Cups!
2. Portabella Sliders (Low-Carb, Gluten Free)
Ingredients:
- 1 pound grass fed beef
- 24 baby portabella mushrooms
- 4 slices sharp cheddar, sliced into quarters
- 4 tbsp chopped yellow onion
- 2 dill pickles, sliced
- 2 tbsp extra virgin olive oil
- 12 basil leaves
- yellow mustard, mayo, sriracha or low carb ketchup (optional)
- salt and pepper to taste
Instructions:
After removing stems from the mushrooms, wipe clean from any dirt or debris with a damp paper towel.
Over medium heat, heat 1 tablespoon oil in a small saucepan; add mushroom caps and cook for 2-3 minutes each side. Remove from pan and let liquids drain on a paper towel.
Divide ground beef into 12 portions, rolling each into a small disc shape; add salt and pepper to taste. In a large pan, heat remaining olive oil over medium heat. Add meat once the pan is hot and cook for 3 minutes on each side.
Cook the meat to your preferred level of completion. Begin assembling sliders by stacking the mushroom, burger, cheese, pickles, onions, and preferred condiments. Top with a second mushroom cap and add a basil leaf for garnish, if desired. Hold together with a toothpick, serve, and enjoy.
*Yields 12 sliders. Each slider is 267 calories.
Snacks
We all have the urge to snack during the day, and studies show it doesn't matter how many times a day you eat, but how many calories you consume. This recipe can quench that craving, and only has 1 ingredient! The best part? Substitute the salami for cucumber and you have an even healthier midday snack.
3. Salami Chips
Ingredients:
24 paper-thin slices of Genoa Salami (4-inch rounds) about 1/4 pound
Instructions:
Preheat oven to 325 degrees. Place oven racks in upper and lower thirds of the oven.
Line two baking sheets with parchment paper and arrange the salami slices in one layer. Bake for 10-12 minutes, switching baking sheets halfway through baking until edges are crisp and beginning to curl.
Transfer to a wire rack to cool.
*Recipe yields 24 Salami chips.
Dinner
Dinner is always one of the most satisfying meals to consume, and it's even better when it has minimal ingredients, has unique and delicious flavors, and doesn't take much prep!
4. 3-Ingredient Chicken Breasts Stuffed with Ham and Cheese
Ingredients:
- 4 large boneless, skinless chicken breasts (about 2 pounds)
- Freshly ground black pepper
- 4 ounces thinly sliced Black Forest ham
- 4 ounces thinly sliced Gruy?re cheese
- 1 tablespoon olive oil
- Kosher salt
Instructions:
Preheat oven to 400 degrees. Cut an incision using a sharp knife on the long, thin side of the chicken breast; cut parallel through the breast, but not all the way through.
Season the inside of the chicken with pepper, and stuff with 1 oz. of ham and cheese each. Rub chicken with olive oil and transfer to a rimmed baking sheet. Season with salt and pepper. Roast chicken for 12-15 minutes, or until the internal meat thermometer reads 165 degrees. Let cool before slicing.
*Yields 4 servings.
Dessert
Saving room for dessert is definitely at the top of our list. We don't recommend making a dessert for every meal prep if you're making heavier meals throughout the day, but a flourless chocolate cake might take the edge off that sweet craving.
5. Flourless Chocolate Cake (Low Carb)
Ingredients:
- 1/3 cup water
- 1/4 teaspoon salt
- 1/2 cup low carb sweetener
- 12 ounces unsweetened baking chocolate
- 2/3 cup butter or ghee, cut into tablespoon-size pieces
- 4 large eggs
- boiling water
Instructions:
Preheat oven to 350 degrees. Using a 9-inch springform pan, line the bottom with parchment paper. Heat water, salt, and sweetener in a small saucepan over medium heat until salt and sweetener dissolve.
In the microwave or a double boiler, melt the baking chocolate. In a large bowl, mix the melted chocolate and butter with an electric mixer. Next, beat in the hot water mixture.
One at a time, add in the eggs beating well after each addition. Place the springform pan in a larger cake pan; add boiling water to the outside pan, about 1" deep.
Bake the cake in the water bath for about 45 minutes. Remove and cool slightly on a wire rack. Chill overnight in the refrigerator, then remove sides of springform pan.
*This recipe has 12 servings, each serving 295 calories each.
Keto Recipes
Starting a ketogenic diet can be hard at first, and if you're finding the keto recipes you are making aren't turning out right, consider ordering online meal plans to help ease you in.
To help you get started on meal planning check out our website, or if you have questions about starting a ketogenic diet, contact us!