Dante Carrillo
The Ketogenic Diet is a low-carbohydrate method of eating that has been shown to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. It can be challenging to stick to the diet when you're on the go or have limited access to a kitchen, but it is possible to make keto-friendly meals in a microwave. From steaming vegetables and melting cheese to making cakes and pizza in a mug, there are a variety of quick and easy options for those following the ketogenic diet with limited cooking facilities.
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What You'll Learn
Microwave-friendly keto meals
The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. It is possible to follow a ketogenic diet using only a microwave, and there are several microwave-friendly keto meals that can be prepared.
For breakfast, you can make a keto pancake bowl in the microwave. This can be made with store-bought keto pancake mix, cottage cheese, a sugar-free sweetener, and a few other ingredients. You can also make a simple egg scramble with sandwich meat, vegetables, and cheese of your choice. Another option is a microwave keto egg muffin, which is loaded with protein and super filling.
For lunch or dinner, you can make a high-protein chicken pesto bowl in the microwave. This is made with leftover rotisserie chicken, fresh pesto, and cottage cheese. You can also make a simple broccoli and cheddar soup by steaming a bag of steamable broccoli in the microwave, then adding chicken broth, heavy cream, and shredded cheddar cheese. If you're looking for a more portable option, you can make lettuce cups with pre-cooked frozen grilled chicken strips.
There are also several keto-friendly frozen meals available, such as Five One Eight Kitchen Steak Chili with Refried 'Beans', Primal Kitchen Chicken Pesto Bowl, and Realgood Foods Co. Creamy Spinach Artichoke Chicken. These can be convenient options when you don't have time to cook.
Lastly, for dessert, you can make a mug cake in the microwave with a few simple ingredients, such as eggs, almond milk, coconut oil, and cocoa powder. This recipe is gluten-free, grain-free, and has less than 3 grams of net carbs per serving.
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Quick and easy keto snacks
The ketogenic diet is a low-carbohydrate method of eating. Here are some quick and easy keto snack ideas, most of which can be prepared with a microwave:
Microwaveable Snacks
- Keto mug cake: This recipe is gluten-free, grain-free, and has less than 3 grams of net carbs per serving. In a microwave-safe mug, beat eggs, almond milk, melted coconut oil, and vanilla extract. Slowly mix in coconut flour, cocoa powder, stevia, baking powder, and salt. Microwave in 30-second intervals for 3-5 minutes.
- Keto mug brownie: This low-carb brownie takes just 1 minute to cook in the microwave.
- Keto mug muffin: This muffin is made with flax meal and fresh or frozen raspberries and sugar-free chocolate chips. It cooks in 1 minute in the microwave.
- Keto mug pizza: This recipe uses cauliflower, parmesan cheese, and an egg as a crust. It cooks in 1.5 minutes, after which you can add your desired toppings and microwave for another 30 seconds.
- Keto mug lasagna: Zucchini is used as a low-carb substitute for pasta. Add layers of sauce, ricotta cheese, and mozzarella, and microwave for a quick and easy meal.
- Keto mug cinnamon roll: This dessert is made with almond flour, butter, ground cinnamon, and stevia powder. It's keto-approved and takes only a few minutes to make.
- Broccoli and cheddar soup: Steam a bag of broccoli in the microwave, then add chicken broth, heavy cream, and shredded cheddar cheese to a bowl. Microwave until the cheese is melted and enjoy!
- Keto pepperoni chips: Place pepperoni slices in the microwave for about 1 minute until crispy. Serve with blue cheese and celery sticks.
- Peanut butter fudge: This snack can be assembled and cooked in the microwave in just 15 minutes.
Other Quick and Easy Keto Snacks
- Avocado slices with salt
- Deli roll-ups: Roll deli meat (turkey, ham, or roast beef) with cheese
- Veggie sticks (cucumber, bell peppers, or celery) with guacamole
- Greek yogurt parfait: Mix Greek yogurt with berries, chia seeds, and a keto-friendly sweetener
- Hard-boiled eggs: Keep pre-boiled eggs in the fridge for a quick protein snack
- Keto trail mix: Mix unsweetened coconut flakes, nuts, and dark chocolate chunks
- Caprese skewers: Thread cherry tomatoes, mozzarella balls, and basil leaves onto toothpicks
- Parmesan zucchini chips: Dip in marinara sauce for an appetizer
- Deli ham wrapped around a cream cheese and bacon mix
- Cheese taco shells: Bake cheddar cheese into the shape of a taco and fill with seasoned ground beef
- Pizza-stuffed mushrooms: Enjoy warm, cold, or reheat in the microwave
- Bacon guacamole fat bombs
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Keto mug cakes
Chocolate Keto Mug Cake
- Grease a microwave-safe bowl or mug.
- In a separate bowl, add and mix the dry ingredients: coconut flour, cocoa powder, and a brown sugar substitute.
- Add the wet ingredients: melted butter or coconut oil, egg, and milk. Whisk together until a smooth batter remains.
- Fold in chocolate chips.
- Transfer the batter into the greased mug and microwave for one minute.
Vanilla Keto Mug Cake
Follow the same instructions as above, but swap the cocoa powder for extra coconut flour and add a teaspoon of vanilla extract.
Peanut Butter Keto Mug Cake
Follow the same instructions as the chocolate mug cake, but replace the cocoa powder with peanut butter.
Lemon Keto Mug Cake
- Grease the inside of a microwave-safe mug or ramekin with butter or non-stick cooking spray.
- Place butter and cream cheese into the mug and heat for 30 seconds in the microwave.
- Add almond flour, erythritol, baking powder, and egg to the mug with the melted butter and softened cream cheese. Stir to combine.
- Add vanilla extract and lemon juice. Mix until combined.
- Microwave the cake batter for 90 seconds. Depending on your microwave's wattage, you may need to add 10-20 seconds of additional baking time.
- Invert the ramekin onto a plate and serve warm with fresh lemon zest for garnish, or enjoy straight out of the mug.
Bread Keto Mug Cake
- Mix 1 oz of almond flour with 1 tablespoon of butter, 1 egg, and 1/2 teaspoon of baking powder in a mug or bowl.
- Microwave for 90 seconds.
- You can slice and use this as bread for sandwiches.
Feel free to experiment with different ingredients and flavors to find your favorite keto mug cake recipe!
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Keto meals on-the-go
The ketogenic diet is a low-carbohydrate method of eating. It can be challenging to stick to a keto diet while on the go, but it is not impossible. Here are some ideas for keto meals that can be prepared with only a microwave:
Breakfast
- Egg muffins are easy to make, can be frozen, and are packed with protein. You can use your favourite toppings such as bell peppers, meat, tomatoes, avocado, and other veggies.
- Microwave omelette: Mix 1 oz of almond flour with 1 tbsp butter, 1 egg, and 1/2 tsp baking powder in a mug or bowl and microwave for 90 seconds. You can use this as "bread" and fill it with refrigerated cold cuts.
- Microwaved eggs: You can load them up with cheese and frozen veggies like mixed bell peppers.
- Sausage patties: You can use sausage patties as "bread" for a breakfast sandwich.
Lunch
- Broccoli and cheddar soup: Steam a bag of steamable broccoli in the microwave, then add chicken broth, heavy cream, and shredded cheddar cheese to a bowl and microwave until the cheese is melted.
- Chicken lettuce cups: Use pre-cooked frozen grilled chicken strips and serve them in lettuce cups.
- Deli meat, cheese, berries, nuts, and vegetables can be combined to make a keto-friendly snack box or mini charcuterie board.
- Salads from fast-food chains can be a suitable option, but be mindful of ingredients such as sweetened dressings, croutons, and breaded chicken. Some chains offer keto-friendly options, such as Arby's roast chicken salad.
Dinner
- Chicken Alfredo Casserole: This is an easy, cheesy low-carb meal full of chicken, cheese, and cauliflower baked into a casserole.
- Zuppa toscana: This is a rich and creamy soup with only 7g net carbs per serving.
- Fajitas: Use cauliflower rice and seasonings to get that Mexican rice feel without the carbs.
- Microwavable meals: There are keto-friendly microwavable meals available that can be a convenient option when you're short on time.
Snacks and Desserts
- Keto Chow: This is a zero-carb drink that can be kept in a cooler with ice.
- Mug cake: You can make a gluten-free and grain-free cake in the microwave with less than 3 grams of net carbs per serving.
- Crispy cheesy zucchini bites: A 4-ingredient, low-carb snack.
- Fast food: Some fast-food chains offer keto-friendly options, such as buffalo wings, bunless burgers, and burrito bowls.
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Keto meals with a slow cooker
A ketogenic diet is a low-carbohydrate method of eating. To get your body into ketosis, you need to consume fewer than 20 grams of net carbs per day. Nutritional requirements vary from person to person, but there are several keto-friendly foods that can be prepared in a microwave, such as eggs, ground beef, chicken breasts, salmon, and vegetables.
However, if you're looking for keto meals that can be prepared with a slow cooker, there are several options to choose from:
- Keto Crockpot Recipes: These include shredded chicken, pot roast, pork chops, and salmon.
- Keto Slow Cooker Mongolian Beef: A tasty beef dish that can be made in a slow cooker or instant pot.
- Slow Cooker Meatloaf: This recipe skips the breadcrumbs to make it keto-friendly.
- Slow Cooker Mediterranean Beef Stew: A beef stew with rosemary and balsamic vinegar, served with creamy lemon sauce.
- Low-Carb Santa Fe Chicken: Chicken thighs served with rice or tortillas and your favorite toppings.
- Keto Slow Cooker Breakfasts: Try a basic chicken breast recipe with lemon olive oil to keep the chicken moist and tasty. Or, for a super-easy option, season salmon with salt and lemon and let the slow cooker do the rest.
Slow cookers are perfect for meal prep and make enough food to last throughout the week. They are also ideal for cooking keto meals because they can accommodate larger quantities of food, which is helpful when following a diet that restricts carbohydrates.
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Frequently asked questions
You can make a variety of breakfasts in the microwave, including scrambled eggs, omelettes, and egg muffins. You can also make keto-friendly "bread" in the microwave by mixing 1 oz of almond flour with 1 tbsp butter, 1 egg, and 1/2 tsp baking powder in a mug or bowl and microwaving for 90 seconds.
Some lunch options that can be prepared in the microwave include broccoli cheddar soup, chicken salad, and lettuce wraps. You can also microwave meats such as ground beef, chicken breasts, and salmon.
You can make a variety of keto-friendly mug cakes in the microwave, such as avocado mug cake, chai spice mug cake, and bulletproof coffee mug cake. You can also make a pizza using a cauliflower crust, which can be cooked in the microwave in just a minute and a half.
Some keto-friendly snacks that can be made in the microwave include cheddar crisps, chocolate strawberry cottage cheese clusters, and keto peanut butter granola cups. You can also make steamed vegetables in the microwave, such as broccoli and green beans.
