If you’re following the keto diet, these delicious recipes can help ensure you remain fueled and satisfied. Each one utilizes nutritious foods with lower carbohydrates and higher fat contents to provide you with ample fuel and satisfaction.
Switch out meat for beans to create this hearty soup that comes together quickly. Packed with flavor and an excellent source of potassium, it makes an easy meal that will provide delicious comfort!
Eggs are an integral component of any healthy diet, but for people following a Keto diet they are particularly beneficial. Easy to prepare and high in protein without adding many carbs – hard boiled for grab-and-go snacks, scrambled onto vegetables in salad bowls or folded into an irresistibly delicious keto omelette are just a few uses for eggs as snacks or in your dishes!
Make yourself a cheesey breakfast without exceeding your carb limit with this Keto omelette featuring red pepper, cremini mushrooms, spinach and goat cheese! Perfect as meal prep for the week!
Keto-friendly pork dinner featuring herb havarti cheese, garlic, olive oil and spinach makes an easy yet delectable dinner! Add side vegetables for an effortless meal on the table in no time at all.
Vegetables provide essential vitamins, minerals, and disease-fighting antioxidants to promote overall health and well-being. But when following the keto diet, certain vegetables contain more carbohydrates than others – therefore it’s essential to limit starchy vegetables like potatoes and corn and avoid legumes as much as possible.
Non-starchy vegetables like leafy greens, tomatoes, zucchini and mushrooms provide essential nutrition without all of the carbs. High in fiber and low in calories and fat content, non-starchy veggies make delicious additions to salads, soups and side dishes alike!
Add zesty flair to your vegetables by seasoning with herbs, spices and sauces. When selecting canned or frozen vegetables without sodium or sugar additions.
Fungi may not be top of mind when planning a ketogenic diet, but its versatility should not be overlooked. Mushroom recipes offer more than delicious flavor; they are packed with nutrients that support immune function, aid digestion, and help regulate blood sugar levels. Raw mushrooms contain indigestible structures known as chitin that makes digestion and absorption of their nutritional benefits difficult – cooking makes this easier, enabling bodies to more readily absorb its benefits and extract maximum nutrition value from each bite of mushroom goodness.
Mushrooms are an excellent source of B vitamins and minerals such as potassium, selenium and copper – ideal additions to soups, stews, salads, casseroles or pizza!
Combine shiitake mushrooms and ground sausage for an easy breakfast omelet or use them to create this simple low-carb mushroom risotto recipe – both can be enjoyed as main courses or side dishes! This dish utilizes various varieties of mushrooms, including brain health-promoting lion’s mane mushrooms; baking ensures reduced fat intake!
Berrys make an ideal addition to a keto diet because they’re low-carb and full of healthy fiber, not to mention abundant in antioxidants that may protect against chronic illnesses like heart disease and cancer. Like all fruits, though, berries should be enjoyed moderately as too many could exceed your daily carbohydrate limit.
Berries can add delicious sweet flavors without exceeding your carb limit. Try mixing fresh or frozen berries into smoothies, mixing them with shredded coconut to create keto-friendly desserts or scattering crushed raspberries over salads – they even make for tasty yogurt parfait toppings!
Fruit salads are an iconic summertime dish, yet often contain too much sugar for keto dieters to enjoy them. To create this keto-friendly berry fruit salad with strawberries, blackberries, blueberries and sugar free syrup tossed with lime and poppy seeds is perfect. With its combination of fresh berries providing a refreshing flavor without all of the high-sugar content that comes from traditional fruit salads,
Nuts and seeds
Nuts and seeds provide a great source of protein and healthy fats that can be used in various keto recipes. Plus they’re low-carbohydrate snacks you can enjoy without guilt – including pecans, brazil nuts, walnuts and macadamia nuts which boast some of the lowest carbohydrate counts and boast vitamin B1 and E, copper magnesium zinc selenium iron content as well as being delicious raw or roasted with your trail mix!
Hemp seeds can make an excellent addition to your diet. Their low carbohydrate count and abundance of omega-3 fatty acids makes them perfect for inclusion in yogurt, low-carb granola bars or smoothies.
Chia seeds are an ideal combination of low carbs and soluble fiber that are rich in antioxidants, digestive support, and cholesterol lowering properties. You can add them to smoothies or pudding, or substitute traditional grain rice with cauliflower rice in meals like this Orange Peel Shrimp and Cauliflower Rice from Amanda’s Cookin’. Everyone in your family will enjoy this dish!
Olive oil can be an indispensable tool in keto-friendly cooking, serving as both an excellent cooking ingredient and dip for vegetables or marinades. Plus, its heat-stable fats make it great for high heat sauteing and frying! Use Bickford Flavors’ oil-soluble flavors to bring new dimensions of flavor to your recipes!
Olive oil is an incredible food ingredient, boasting both monounsaturated fats and antioxidants that provide important protection from cardiovascular disease, while also aiding heart health. Furthermore, its phenolics and polyphenols may even protect against cancers.
When adding olive oil to your diet, look for organic extra-virgin varieties without any chemical processing. Extra virgin olive oil (EVOO) boasts heart-healthy monounsaturated fats and has been demonstrated to lower cholesterol levels; plus it’s one of the best-studied natural antioxidants – so why not incorporate some into roasted vegetables, dip for veggies or even coffee for an instant energy boost!
Coconut oil is an extremely versatile source of fats that can be used as an alternative to butter for baking, sauteing vegetables and adding tropical flair to morning coffee beverages. While coconut oil can withstand higher heat cooking environments than olive or avocado oils, its smoke point should always be reduced as part of its use sparingly for best results.
Coconut oil contains both saturated and unsaturated fatty acids, making it an ideal combination for improving overall health. In particular, medium-chain triglycerides found within it help manage blood sugar and improve insulin sensitivity.
Coconut oil has numerous health benefits that range from improving brain health and soothing skin issues, to moisturizing skin and aiding digestive health. Available at most grocery stores in both its unrefined or refined forms, select unrefined for low-heat cooking while refined is best used in more intense situations. You could also add MCT oil into your daily diet for additional advantages – MCT oil is made of coconut oil with higher concentration of medium-chain triglycerides compared with regular coconut oil – in capsule or liquid form for extra benefits – although not recommended for children or pregnant women due to possible risks associated with MCT oil use.
Fat can seem an insurmountable task on a keto diet, but shifting your mindset may make the task less daunting; try framing the challenge as delicious and healthy rather than restrictive.
Avoid unnecessary trans fat consumption by opting for naturally-occurring saturated and monounsaturated fats found in food such as avocados, olive oil and salmon. Artificial trans fats have been linked with heart disease as well as raised LDL (bad) cholesterol levels; while naturally-occurring trans fats have actually been shown to improve blood vessel function.
Other sources of healthy fats include grass-fed butter, chia seeds and Brazil nuts – easily accessible ingredients that add delicious keto recipes! In addition to their delectable taste and nutritional benefits (such as omega-3s, vitamin E, potassium and folate) they make fantastic additions. When cooking with these items it is best to opt for roasting or sauteing instead of deep frying due to high temperatures causing damage to oils as well as free radical formation (*).