Meals for Keto Diet: Useful Recipes for you to Enjoy

Gisela Possetto 2021-12-15 15 min

If you are considering giving the ketogenic diet a try, we've got your back once again. For this article, we’ve picked some of the best meals for keto diet plans, like starters, breakfast, lunch & dinner or desserts, which can help you follow a low carb diet plan. Please read for the most useful tips and meals for keto diet for you to enjoy and kick off your keto plan. The keto diet recipes you'll find below come with side notes on keto servings to boost your body with this keto diet delicious treats! So, let's dive into this list of useful recipes for you to enjoy.

1. What is a Keto Diet?

Let us start with the very basics: broadly speaking, we can say that meals for keto diet plans are low-carb diets that includes mostly raw products in their meals.

Although the pros and cons of keto-diets are still being debated among the scientific community, it's a fact that when you eat fewer carbs, there are immediate effects. As you cut off carbs from your diet, your body resorts to fat fuel, therefore burning that extra fat in your body. This can put your metabolism in a state called ketosis, this is when your liver turns fat into ketones. Ketones are molecules full of ready-made energy for your brain and organs to use.

Following a dietary plan of meals for keto diet will significantly lower your insulin levels, which can help you get rid of unwanted and unhealthy fat tissues lodged in your body. Keto diets are extremely successful for body loss and reducing blood sugar levels. Please, check with your doctor or nutritionist before you start with a dietary plan. Keep in mind that not every plan works the same for everybody.

If you want to know more about the goods and bads of a keto diet, please read What's Keto Diet? The Nuts and Bolts of Keto Diet

avocado salada in a bowl
Keto food - Unsplash

How does a keto diet work?

The typical Ketogenic diet - or keto-diet- includes an intake of 70% fat, 20% protein and 10% carbs.That's to say the when you start having meals for keto diet, you dramatically reduce the amounts of carbs in a "regular" diet (that is usually full of them) as your body enters a metabolic state of ketosis. It's in this metabolic state that the body can burn fat very rapidly by means of ketones. Ketones are molecules produced by the burning up of fat. Once they are synthesized, they stay in the liver to help this organ to perform its task perfectly!

Now, keep an eye on this because a meals for keto-diets is not for everyone. It works great if you have to lose some weight or level down your blood sugar levels. If this is not your case but still wanna give meals for keto-diet plans a chance, please consult with doctors.

Once ready, don't miss any of these delicious keto-diet recipes for you to enjoy at home!

Meals for Keto Diet: Top 10 Recipes

Next, you'll find 10 useful and easy-to-do meals for keto diet plans for you to keep your breakfasts, snacks, lunch and dinner on keto point. Let's check!

Keto-diet Recipes for Starters

1. Keto Taco Shells

10m prep - 25m cook - makes 4

This delicious meal for keto-diet are Mexican style tacos that can work really great as starters or as a complete meal in itself if supplemented properly.

Ingredients

  • 2 eggs
  • 2 cups of firmly packed spinach leaves
  • 1/3 cup of almond milk
  • 2 tsp of psyllium husk (a type fo fiber that you can get easily)
  • 1/2 tsp of salt
tacos on a table
Keto Taco Shells - Pexels

Steps

  1. As preparation, preheat your oven and line 2 baking trays with baking paper.
  2. Place the spinach in a heatproof bowl. Pour over boiling water to cover the leaves completely. Wait 5 minutes, squeeze it out, drain it and set aside.
  3. Put all the spinach in a food processor and add the eggs, almond milk, psyllium husk and salt. Process it until you get a smooth mixture. Place enough of the mixture onto one of the prepared trays and spread it with a spatula to form a circle of approximately 15 cm.
  4. Complete the 4 circles and put them in the oven to bake for 10 minutes. After the 10 minutes, it's the time to carefully handle these semi cooked circles and shape them like tacos- you can use a glass or a jar. Let it cool slightly and bake for another 10 minutes.
  5. Voila, now you have fabulous ket tacos to fill in with your favorites! chicken, avocado, onion, sour cream, tomato, coriander taste delicious on this spinach tacos!

2. Keto Garlic Bread

1h 30m prep - 25m cook- 8 servings

Now, everyone loves a good slice of bread as a starter or to accompany a main dish, right? Well you should know that there are hundred of low-carb keto diet recipes for bread. We'll share here this exquisite keto garlic bread recipe for delicious meals for keto diet plans.

Ingredients

  • a 7g sachet of instant dried yeast
  • 1 tbsp of pouring cream
  • 1/3 cup of warm water
  • 1/2 cups of almond milk
  • 2 tbsp of psyllium husk
  • 1 tsp of baking powder
  • 1/2 tsp of table salt
  • 3 eggs
  • 2 tbsp of olive oil
  • 2 tsp of apple cider vinegar
  • 3 garlic cloves, finely chopped
  • 2 tbsp of olive oil
  • Optional: Mozzarella and parsley to serve.
image
Keto Garlic Bread - Unsplash

Steps:

Four simple steps to get the best low- carb bread ever! Let's see...

  1. First, prepare the cake pan where your bread will be put. A square 20cm cake pan should work. Oil it and cover the base with baking paper.
  2. Put the yeast, cream and water in a small bowl and gently combine it to make a smooth mix. Wait approximately for 10 minutes.
  3. In a large bowl, put together the almond milk, psyllium husk, baking powder and salt. Add the yeast mixture, the egg, the olive oil and the vinegar in the middle of the dry ingredients. Whisk it until combined perfectly and place in the prepared tray or pan. Now the mix should rise, so wrap it loosely in plastic and set aside for 1 hour or so.
  4. Preheat the oven to 200C -approximately- and cook the bread for 15 minutes. Now t's the time to pour some olive oil, sprinkle with garlic and scatter with the cheese of your choice.Put it back in the oven for another 10 minutes. Let it cool a while and serve with more parsley!

Keto-diet Recipes for Breakfast

1. Keto Chocolate Hazelnut Porridge

5m prep - 15m cook - 1 serving

You won't even tell, trust me, that ths porridge has no oats at all but it tastes pretty much the same! Chia seeds and hazelnut butter will make it creamy, flaked almonds will make it crunchy, and hemp seeds will contribute with extra magnesium. Prepare this delicious meal for keto-diet plans for breakfast time in no more than 15 minutes and enjoy a really energetic and nutritious keto meal!

Ingredients

  • 1/2 cup of flaked almonds
  • 3/4 cup of unsweetened hazelnut milk or almond milk
  • 1/4 cup of coconut milk
  • 1/4 cup of hazelnut butter
  • 2 tbsp of granulated low-carb sweetener
  • 2 tbsp of cocoa powder
  • 2 tbsp of whole chia seeds
  • 2 tbsp of hulled hemp seeds
  • 1/2 tsp of sugar-free vanilla extract
  • 2 large squares of chopped 90% dark chocolate, or sugar-free dark chocolate chips
oatmeal and porridge
Keto Chocolate Hazelnut Porridge - Pixabay

Steps:

  1. Toast the almond flakes in a hot dry pan. They should be cooked on medium-high heat. Toss them regularly for 2/3 minutes until they look lightly golden. Lay the flakes on a cold plate to prevent them from further cooking. Leave aside for later.
  2. Mix the coconut milk, hazelnut milk (or almond milk) and hazelnut butter in a saucepan and simmer the mixture until smooth. Take off the heat and put aside.
  3. Add the cocoa powder, sweetener and vanilla and keep mixing till you get a blended mixture.
  4. Stir in the toasted almond flakes. Keep them aside for the topping.
  5. Divide the mixture into two bowls. Stir in the chopped chocolate (or chocolate chips). Use this to top with the almond flakes.
  6. We recommend to serve while still warm.You can keep it in the fridge up to 3 days. Enjoy a delicious low-carb keto classic!

2. Quick Keto Oatmeal

5m prep - 10/15m cook - 2 servings

Ingredients

If you miss your morning porridge, this is the meal for keto-diet you should try!

  • 4 tbsp of whole chia seeds
  • 1/4 cup of unsweetened shredded coconut
  • 1/3 cup of unsweetened flaked coconut
  • 1/3 cup of flaked almonds
  • 1 tsp of unsweetened vanilla extract
  • 1/2 cup of coconut milk
  • 1 cup water of unsweetened almond milk (temperature doesn't affect the process)
  • 2 tbsp of powdered low-carb sweetener (you can use this to taste or just skip it)
  • 5-10 drops of Stevia extract - use to taste or skip
  • Optional: 1/4 cup of fresh or frozen berries of your choice
image
Quick Keto Oatmeal - Pexels

Steps:

  1. Toast the flaked coconut and almonds on a dry pan for 2/3 minutes. This will add tons of flavor to your preparation later. Trust me! Then, put all the dry ingredients into a bowl: chia seeds, flaked almonds and coconut, shredded coconut and sweetener. Reserve some flaked coconut and toasted almonds for the topping. Add the coconut milk and water to the dry ingredients . Hot or cold water? It depends on how you like you oatmeal.
  2. Add some vanilla extract and stevia if you want.
  3. Mix until the mixture is fully blended. Let it sit for 5 /10 minutes and enjoy this meal for keto diets, immediately! You can keep the oatmeal for up tp 3 days in the fridge.
  4. For extra texture and flavor you can top this with fresh or frozen berries.

Keto-diet Recipes for Main Dishes

1. Keto Cheese Stuffed Mushrooms

10m prep - 30m cook - 4 servings

A perfect appetizer to serve at a party or as a quick lunch. This delicious cheese stuffed mushrooms are a perfect meal for keto-diet, one which those more discerning palates will love!

Ingredients

  • 500 g brown mushrooms
  • 2 tbsp extra virgin olive oil
  • 250 g cream cheese (goat's cheese would be great!)
  • 1 1/4 cups of grated strong cheese (like Manchego or Gruyere)
  • 1 tbsp of fresh herbs (rosemary, thyme, chives or basil, or the ones you like)
  • a pinch of sea salt and black pepper, to taste
image
Keto Cheese Stuffed Mushrooms - Pexels

Steps

  1. Preheat the oven to 220C and prepare a tray lined with baking paper. Clean the mushrooms by patting the caps dry with a paper towel. Later, mist some olive oil all over the mushroom caps and season with salt and pepper. Put them in the prepared tray and bake for 10 minutes.
  2. For the cheese filling, combine the soft goat's cheese (or cream cheese), the cup of any hard grated cheese, the chopped herbs, and salt and pepper. Mix this and set aside a small amount for the topping.
  3. Now, stuff the pre cooked mushrooms wth this cheese filling. Sparkle the remaining grated hard cheese and place back in the oven. Bake for another 10 minutes.
  4. We advise you on serving this meal for keto diet warm. These stuffed mushrooms can be stored in the fridge for up to 3 days.

2. Keto Protein Waffles

10/15 min prep - 1 waffle sandwich

Do you love waffles? Check on this keto - diet recipe for the tastiest and most versatile meal for keto diets ever! They are ideal for a quick lunch or light dinner.

Ingredients

For the protein waffles:

  • 1 large egg
  • 1/2 of cup shredded mozzarella
  • 1/4 cup of whey protein powder or egg white protein powder
  • 1/4 tsp of gluten-free baking powder

For the possible toppings:

  • 4 lettuce leaves
  • 1/3 cup of cream cheese
  • 4 slices of a good quality ham
  • 2 slices of cheese (provolone or cheddar will work)
image
Keto Protein Waffles - Unsplash

Steps

  1. Preheat your regular waffle maker.
  2. In a blender or food processor, put the egg white, the mozzarella, the protein powder and the baking powder. Mix until smooth.
  3. Spoon 2 tablespoons of the batter into the hot waffle maker. Close the waffle maker and cook for 3/4 minutes.

  4. When done, let the waffles cool down completely.

  5. For the setting up, spread the cream cheese on top of each waffle and a lettuce leaf. You can add whatever you want between the layers to make a tasty waffle sandwich!

  6. Enjoy immediately for the fresh favor. Without any topping, in a sealed container you can keep these waffles in the fridge for up to a week.

4. Keto Chicken Fried Rice

20 minutes prep - 30 minutes cook - 2 servings

This easy Chinese-inspired Chicken Fried Rice is is what a keto - diet recipe is all about: few ingredients and little time and cooking. Let's check!

Ingredients:

  • 1 large egg
  • 3 tbsp of virgin avocado oil, ghee or butter
  • sea salt and pepper, to taste
  • 4 skinless and boneless chicken thighs (you can skip this for a veggie version)
  • 2 minced garlic cloves
  • 1/2 small diced red onion
  • 1 small diced carrot
  • 1 can of drained palmini rice (or likewise)
  • 1/4 cup of frozen green peas
  • 2 tbsp of tamari sauce
  • 1 tsp of toasted sesame oil
  • Optional: fresh chives or spring onion to serve
image
Keto Chicken Fried Rice - Pixabay

Steps:

  1. Crack the egg in a bowl and add a pinch of salt and pepper. Whisk until fully blended. In a small saucepan, melt a tablespoon of the avocado oil (or ghee) and the egg mixture. Cook until they look enough scrambled to you. Set aside.

  2. In a hot pan, previously greased with ghee or the avocado oil, add the chicken in strips and cook until browned for 8/10 minutes. Put it in a bowl and set aside.

  3. Finely chop the onion, Mince the garlic and dice the carrot.

  4. Open the Palmini cans and fully drain the liquid. Rinse thoroughly with water and set aside. If you can't find palmini rice, you can use the same amount of cauliflower rice or a combination of cauliflower rice and shirataki rice, cooked in the same manner than noodles.

  5. Now put the minced onion in a previously greased skillet and stir for 3/5 minutes at medium-heat. Add the garlic, peas and carrot. Cook for further 8 minutes, stirring occasionally, until the carrot is done.

  6. Add the drained palmini rice.

  7. Add the tamari sauce plus the the already cooked chicken and the scrambled eggs. Stir and combine for a few minutes.

  8. To serve, sparkle the toasted sesame oil all over, and stir to blend. You can optionally serve this delicious meal for keto diets with freshly chopped chives or spring onions. It can be stored in the fridge for up to 4 days.

Keto-diet Recipes for Desserts & Treats

1. Keto Vanilla Custard

20 minutes prep - 30 minutes overall - 4 servings

Ingredients:

  • 1 cup f heavy cream
  • 2 cups of unsweetened almond milk
  • 2 / 3 tsp of gelatin powder
  • 2 tbsp of water
  • 8 large egg yolks
  • 1/2 cup of any granulated sweetener
  • 1 stick of unsalted butter
  • 1 tbsp of sugar-free vanilla extract
image
Keto Vanilla Custard - Pixabay

Steps:

  1. Place the heavy cream and almond milk into a saucepan and simmer over medium heat.
  2. In the meantime, sprinkle the gelatin powder in a bowl plus the 2/3 tbsp of cold water. 2 tablespoons will keep the result lighter and 3 tablespoons will keep it firmer.
  3. In a separate container, place the egg yolks and add the sweetener, Mix it until it looks creamy and pale.
  4. Poor the yolk mixture little by little over the how milk and whisk constantly to avoid lumps.

  5. When you have added half of the almond and cream mixture, put it back into the pot with the remaining almond and cream mixture. Mix it vigorously and cook 6/8 minutes. You will notice a heavier texture. Remove form heat and add the gelatin. Mix once again until fully combined and set aside.

  6. Next, pour the cream into a bowl with the butter and vanilla extract and beat to combine. Place some film on top of the custard and keep it in the fridge for about 6 hours

  7. To serve, divide between 8 small jars and add sme fresh berries on top. You can also use this to stuff cakes, waffles, and so on.

2. High-Protein Keto Strawberry Frosty

5 minutes prep - 2 hours overall - 5 servings

Ingredients:

  • 200 g fresh hulled strawberries
  • 500 g Greek-style yogurt
  • 1/4 cup of powdered sweetener
  • 1/4 cup of collagen powder or protein powder of your choice
  • 1 tbsp of sugar-free vanilla extract
image
High Protein Keto Strawberry Frosty - Pexels

Steps:

  1. Wash and peel the strawberries.
  2. Place them into a food processor with the yogurt, sweetener, collagen and vanilla extract. Process until you get something like a smoothie.
  3. If you have an ice cream maker, pour the strawberry mix into it and churn until softy for about 40/50 minutes. But if you don't have a pro machine, no problem! Just swap frozen strawberries for fresh strawberries. In a blender mix all the ingredients, pour into a container and freeze for 1 or 2 hours before serving.
  4. For serving, leave out the ice-cream out of the freezer for a couple of minutes or ot would be too hard to scoop. Serve in low-carb cones or small jars and enjoy!

So, just to wrap this up, remember that before jumping into any dietary plan, you should consult your doctors. Meals for keto diet plan are extremely successful for loosing weight and lowering sugar levels. Once you are ready and set, you can start combining your regular meals with meals for keto diet to detox your body from time to time.

Hopefully we've given you a bunch of delicious meals for keto diet to cook and try at home and share it with yourself or your loved ones. See you next time, warrior!

You may be also interested at: Vitamin Sources and Organic Proteins in Our Daily Diet

Gisela Possetto

Copywirter, Cats + Tattoos + Music Lover

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