Keto Fridge Meals: How Many Servings Can You Expect?

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It involves reducing your carbohydrate intake to 20–50 grams per day and increasing your consumption of healthy fats and proteins. This dietary shift puts your body in a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates.

When following a ketogenic diet, it is essential to plan your meals and snacks carefully. Here are some tips and serving suggestions for keto-friendly meals:

- Breakfast: Baked avocado egg boats, mushroom omelet, or keto yogurt with toppings like chia seeds and berries.

- Lunch: Chicken curry, tuna salad with celery and tomato, or a bunless burger topped with cheese, avocado, and greens.

- Dinner: Roasted chicken with cream sauce and broccoli, meatballs with zucchini noodles and Parmesan, or pork chops with green beans.

- Snacks: Almonds and cheddar cheese, guacamole with low-carb veggies, berries with heavy whipping cream, or keto-friendly bars and shakes.

The key to success on the keto diet is meal planning and preparation. Cooking in batches and freezing keto-friendly meals can make sticking to the diet easier and more convenient.

Keto breakfasts: eggy dishes, pancakes, waffles, breakfast casseroles, etc

Breakfast is an important meal on the keto diet, and there are plenty of options to choose from. Here are some ideas for keto-friendly breakfasts with servings in mind.

Eggy Dishes

Eggs are a staple of the keto diet and can be prepared in a variety of ways. One option is to make egg cups or muffins, which are easy to make ahead of time and store in the fridge or freezer. You can get creative with your egg cups by adding vegetables, meat, or cheese. For example, you could make broccoli and cheddar cheese egg cups, or ham and cheese egg cups. Another idea is to make a frittata, which is a great way to use up leftovers or vegetables that are about to go bad.

Pancakes and Waffles

There are also keto-friendly pancake and waffle mixes available. For example, Keto and Co's pancake and waffle mix makes 30 pancakes and has 2.0g net carbs per serving. This mix is also gluten-free, diabetic-friendly, and contains no added sugar. If you prefer to make your own pancake mix from scratch, a combination of eggs, cream cheese, and almond flour can result in a cake-like texture.

Breakfast Casseroles

Breakfast casseroles are a great option if you're cooking for a crowd or want to make a large batch to store in the fridge or freezer. One idea is to make a keto breakfast casserole with Italian sausage, broccoli rabe, and basil. Another option is a loaded cauliflower breakfast bake, which can be customized with your choice of ingredients.

Other Keto Breakfast Ideas

In addition to the above, there are several other keto-friendly breakfast options to consider:

• Keto smoothies made with low-carb fruits like raspberries, blackberries, and strawberries, and coconut milk
• Keto cereal or granola, which can also be used as a topping for keto ice cream
• Bunless bacon, egg, and cheese sandwiches, using the egg as the "bun"
• Keto pop-tarts, which can be filled with your favorite keto-friendly jam

Keto lunches: soups, stews, salads, sandwiches, etc

Keto Lunches: Soups, Stews, Salads, and Sandwiches

Soups

Keto-approved soups are perfect for chilly weather. Here are some ideas to get you started:

• Keto Broccoli Cheddar Soup
• Roasted Butternut Squash Soup
• Chicken "Noodle" Soup with Zucchini Noodles
• Cream of Mushroom Soup
• Cream of Asparagus Soup
• Thai Chicken Coconut Soup
• Bacon Cauliflower Chowder
• Vegetable Cabbage Soup
• Chili
• Cioppino
• Creamy Broccoli Cheddar Soup
• Chicken Spinach Artichoke Soup
• Tomato Soup
• Broccoli Cheddar Soup
• Chicken Avocado Lime Soup
• Cream of Zucchini Soup

Stews

Keto beef stew is a great option for a hearty and comforting meal. Here's what you'll need:

• Beef chuck roast cut into 1" pieces
• Freshly ground black pepper
• Extra-virgin olive oil
• Baby bella mushrooms, sliced
• Small onion, chopped
• Medium carrot, peeled and cut into rounds
• Celery, sliced
• Garlic, minced
• Low-sodium beef broth
• Freshly chopped rosemary and thyme

To make the stew, pat the beef dry with paper towels and season with salt and pepper. Heat oil in a large pot, add the beef in batches and sear on all sides until golden. In the same pot, cook the mushrooms until golden, then add the onion, carrots, and celery until soft. Add the garlic and tomato paste, then pour in the broth and add the rosemary, thyme, and beef. Bring to a boil, then reduce to a simmer until the beef is tender.

Salads

Salads are a great way to pack in the protein and stay on track with your keto diet. Check out these delicious options:

• Classic Egg Salad with Avocado
• Grilled Chicken Salad with cucumbers, tomatoes, avocado, bacon, blue cheese, and more
• Loaded Cauliflower Salad with bacon
• Shrimp Salad with Avocado Chips
• Chicken Salad Stuffed Avocados
• Parmesan Brussels Sprouts Salad with toasted almonds, shaved Parmesan, and pomegranate seeds
• Greek Salmon Salad with Tahini Yogurt Dressing
• Strawberry Spinach Salad with herb chicken, goat cheese, and red onions
• Greek Salad
• Grilled Chicken Wedge Salad
• Cilantro-Lime Cucumber Salad with grilled chicken, salmon, or shrimp
• Antipasto Salad with Grilled Chicken & Basil Pesto Vinaigrette

Sandwiches

For a keto-friendly sandwich option, try a sandwich bowl! Here's how to make it:

• Choose your favourite lunch meats such as smoked deli ham, turkey, pepperoni, roast beef, bacon, or salami.
• Select your cheese - provolone, gouda, mozzarella, cheddar, or swiss cheese are great options.
• Chop up your choice of veggies such as lettuce, cucumbers, pickles, banana peppers, bell peppers, cherry tomatoes, fresh mushrooms, onions, zucchini, olives, jalapenos, or avocados.
• For the dressing, mix olive oil and red wine vinegar with Italian seasonings, or try ranch, mayo, or mustard.
• Combine all the ingredients in a bowl and enjoy!

Keto dinners: casseroles, soups, stews, curries, etc

Casseroles

Casseroles are a great option for keto dinners as they are incredibly satiating and can be made with a variety of ingredients. Here are some ideas for keto-friendly casseroles:

• Keto "Sweet Potato" Casserole: This casserole combines butternut squash and cauliflower to mimic the taste of sweet potatoes, with a pecan topping sweetened using monk fruit.
• Keto Taco Casserole: A cheesy, spicy dish with ground beef and cheese.
• Green Bean Casserole: This casserole substitutes French fried onions with caramelized onions, making it gluten-free.
• Keto Broccoli Casserole: Broccoli and cheese with a decadent dairy-based sauce. Chicken breast can also be added.
• Zucchini Casserole: A light, gluten-free, and low-carb alternative to potato gratin, using zucchini slices instead of potatoes and ditching the breadcrumbs.
• Keto Reuben Casserole: Turn the classic Reuben sandwich into a keto-friendly casserole with only 3 net carbs.
• Keto Loaded Cauliflower Casserole: A combination of steamed or roasted cauliflower, cream cheese, cheddar cheese, and bacon.
• Keto Moussaka: The Greek version of lasagna, typically made with meat, eggplant, and potatoes. This keto version leaves out the starch, using cream, cheese, tomatoes, and spice instead.
• Keto Pizza Casserole: A cauliflower-based casserole with your choice of toppings, requiring no dough rolling.
• Low Carb Cheesy Cabbage Casserole: A combination of nutritious cabbage, ground turkey, tomato sauce, and shredded cheese.
• Mushroom Casserole: A nutrient-rich and earthy-flavored dish, topped with gruyere cheese.
• Keto Tuna Casserole: A high-protein and affordable dish, combining tuna with mayo, mustard, onions, and spice.
• Chicken Bacon Ranch Casserole: A comforting, high-protein, and high-fat dish, with homemade ranch made from mayo, cheese, and sour cream, and broccoli.

Soups

Soups are a great option for keto dinners, especially during colder months. Here are some keto-friendly soup ideas:

• Broccoli Cheddar Soup: A creamy, cheesy soup with added broccoli florets for texture.
• Roasted Butternut Squash Soup: A low-carb, fall-inspired soup.
• Cream of Mushroom Soup: A perfect match for the keto diet.
• Cream of Asparagus Soup: Asparagus is a lower-carb vegetable option.
• Thai Chicken Coconut Soup: A creamy and flavorful soup.
• Bacon Cauliflower Chowder: A keto-friendly version using almond or coconut flour instead of regular flour.
• Vegetable Cabbage Soup: A keto-friendly soup, just skip the beans!
• Chicken Avocado Lime Soup: A Tex-Mex-inspired soup.
• Cream of Zucchini Soup: A green soup option.

Stews

A hearty stew is a great option for a keto dinner, providing a rich and comforting meal. Here is a keto-friendly stew idea:

Keto Beef Stew: A simple swap of ingredients can make a traditional beef stew keto-friendly. Use beef chuck roast, baby bella mushrooms, onion, carrots, celery, tomato paste, low-sodium beef broth, and herbs like fresh thyme and rosemary.

Curries

Curries are a flavorful and aromatic option for keto dinners. Here is a keto-friendly curry idea:

Keto Prawn Curry: A creamy and tasty dish with a blend of warm spices, including turmeric, cinnamon, chili powder, cardamom, and cloves. It is dairy-free and uses coconut cream and oil.

Keto desserts: peanut butter balls, flourless brownies, cheesecakes, etc

Keto Desserts: Peanut Butter Balls, Flourless Brownies, and Cheesecakes

Peanut Butter Balls

Peanut butter balls are a quick and easy dessert to make, requiring only four simple ingredients: peanut butter, coconut flour, maple syrup, and chocolate chips. The recipe is highly customisable, allowing for different types of chocolate, nut butters, and additional mix-ins. The dessert is also diet-friendly, as it is naturally gluten-free and can be made vegan and low-carb with a few simple swaps.

To make the peanut butter balls, first line a large plate or baking sheet with wax paper or parchment paper. In a mixing bowl, combine all the ingredients except the chocolate chips. If the batter is too thick and crumbly, add water or milk one tablespoon at a time until a thick, formable batter remains. Using your hands, shape the peanut butter mixture into small 1-inch balls and place them on the prepared baking sheet. Freeze for 10 minutes. While the peanut butter balls are firming up, melt the chocolate chips in the microwave or using a double boiler. Remove the balls from the freezer and, using two forks, cover each ball in the melted chocolate. Refrigerate the balls for 20 minutes or until the chocolate has set.

Flourless Brownies

This flourless brownie recipe uses fine almond meal or almond flour instead of regular flour, making it both flourless and gluten-free. The recipe also calls for Dutch cocoa powder, which is recommended as it is the type of cocoa typically used in boxed brownie mixes. The brownies can be made with either regular sugar or granulated erythritol for a keto-friendly option.

To make the brownies, preheat the oven to 350 F and grease an 8-inch pan or line it with parchment paper. Mix all the ingredients well and spread the batter evenly into the pan. Bake for 20 minutes on the center rack, then let cool completely. The brownies will continue to firm up as they cool and will be even firmer if refrigerated overnight.

Cheesecakes

This keto cheesecake recipe uses simple and affordable ingredients and takes less than an hour to bake. The crust is made with crushed keto peanut butter cookies or almond butter cookies, and melted butter. For the filling, blend cream cheese, sour cream, and a superfine sugar substitute until smooth, then add eggs and vanilla extract and blend again until combined. Bake the cheesecake for 50-55 minutes or until the middle is mostly set. Allow the cheesecake to cool completely before refrigerating for at least four hours to firm up.

The cheesecake can be served with keto ice cream, keto whipped cream, a drizzle of sugar-free chocolate syrup, or a light dusting of keto powdered sugar.

Keto snacks: nuts, cheese, olives, berries with cream, etc

Keto Snacks: Nuts, Cheese, Olives, Berries with Cream, and More

Nuts

Nuts are a great keto snack option as they are high in protein and healthy fats, such as omega-3 fatty acids, and low in carbohydrates. Some nuts that fit well within a keto diet include:

• Macadamia nuts
• Pecans
• Brazil nuts
• Walnuts
• Pistachios
• Almonds
• Cashews

Cheese

Cheese is another snack option that is typically suitable for a keto diet. It is a good source of protein and fat, and has minimal carbohydrates. Some examples of keto-friendly cheeses include:

• Cheddar cheese
• Cream cheese
• Goat cheese
• Feta cheese
• Gorgonzola cheese

Olives

Olives are an excellent keto snack choice as they are rich in heart-healthy fats and other beneficial plant compounds. They also contain fibre and vitamin E. A serving of olives provides around 145 calories, 15 grams of fat, and 4 grams of carbohydrates (mostly from fibre).

Berries with Cream

Although fruit is typically high in carbohydrates, certain berries can be enjoyed in moderation as part of a ketogenic diet. Examples include raspberries, blackberries, and blueberries. These berries are relatively low in carbohydrates and provide antioxidants and fibre. For a decadent treat, add a dollop of whipped cream or a drizzle of dark chocolate.

Other Keto Snack Ideas

• Hard-boiled eggs
• Avocado
• Salmon
• Tuna
• Greek yoghurt
• Bone broth
• Dark chocolate (70% cocoa or higher)
• Pork rinds
• Beef jerky
• Vegetables (e.g. celery, cucumber, bell peppers, zucchini) with dips (e.g. guacamole, nut butter, cream cheese)

Frequently asked questions