Keto Meals: Spicing Up Your Low-Carb Diet

The ketogenic diet, or keto, is a low-carb, high-fat diet. The aim is to put your body into a state of ketosis, where it uses fat instead of carbs for fuel. To do this, it is recommended that carbs are kept below 50g per day, while increasing the amount of fat consumed.

The keto diet can be tough to start, as it involves a radical departure from the standard American diet, which is high in carbs and processed foods. It can also be uncomfortable at first, as your body adjusts to burning more fat.

However, there are many tasty keto-friendly options to liven up your meals. For example, cauliflower works as an alternative to flour in an on-trend, lighter pizza base. You can also try crushed pork rinds as a savoury secret for adding a fried-style crispy crunch to keto breaded shrimp and keto fried chicken.

If you're looking for a simple, yet impressive dinner, cover a whole salmon fillet with fun toppings and bake it for 25 minutes. No flipping, no sticking, and no mess!

Keto-friendly snacks include a handful of nuts or seeds, hard-boiled or deviled eggs, keto-friendly snack bars, and full-fat Greek yogurt mixed with nut butter and cocoa powder.

Keto-friendly breakfasts

Breakfast is an important meal of the day, and there are plenty of delicious keto-friendly options to choose from. Here are some ideas to get you started:

Eggs

Eggs are a great source of protein and can be prepared in a variety of ways. Try them scrambled, fried, boiled, or as an omelette. You can also get creative and make egg muffins, frittatas, or roll-ups. If you're feeling adventurous, try a pizza frittata or bacon, egg, and cheese roll-ups.

Meat and Poultry

Meat and poultry are a good source of protein and can be a tasty addition to your breakfast. Go for bacon, sausage, ham, or turkey. If you're feeling indulgent, try a bunless bacon, egg, and cheese sandwich, using the egg as the "bun".

Dairy

Full-fat dairy products like unsweetened yoghurt, butter, and cream are keto-friendly. You can also enjoy a variety of cheeses such as cheddar, mozzarella, brie, goat cheese, and cream cheese. For a quick breakfast, top your yoghurt with some keto-friendly granola and a few berries.

Low-Carb Vegetables

Load up on low-carb veggies like spinach, leeks, mushrooms, kale, tomatoes, onions, peppers, and broccoli. You can add them to an omelette or frittata, or simply sauté them and serve on the side.

Keto Breads and Bakes

There are many keto-friendly bread and bake options. Try cauliflower toast, keto pancakes made with almond flour, or keto cinnamon rolls. You can also get creative with cauliflower, such as making cauliflower cheddar hash browns or a loaded cauliflower breakfast bake.

Smoothies and Shakes

For a quick and nutritious breakfast, blend up a smoothie or shake. Try a keto breakfast smoothie with spinach, berries, and plant-based milk, or a chocolate keto protein shake made with almond milk, almond butter, chia seeds, and hemp seeds.

Creative Combinations

Don't be afraid to mix things up! Try a Cobb salad for breakfast, or baked eggs and zoodle bundles. You can also make keto chicken and waffles or even keto donuts!

Remember, when following a keto diet, it's important to monitor your carbohydrate intake and focus on increasing the fat and protein content of your meals. Always consult a healthcare professional before starting any new diet.

Keto-friendly snacks

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet. Here are some delicious and nutritious keto-friendly snack options:

Nuts and seeds

Nuts and seeds are excellent sources of protein and healthy fats, such as omega-3 fatty acids, while being low in carbs. Some nut and seed options include:

• Almonds
• Walnuts
• Macadamia nuts
• Pumpkin seeds
• Flax seeds

Nut butters

Nut butters, such as peanut, almond, and cashew butters, are high in fat and protein while being low in carbs. Just make sure to choose options without added sugar.

Hard-boiled eggs

Hard-boiled eggs are a protein-rich snack and can be boiled or poached for a lower-fat option. For a higher-fat option, fry or scramble them in butter or oil.

Full-fat cheese

Full-fat cheese is an excellent source of protein and fat and typically contains less than 1 gram of carbs per serving, making it a great keto-friendly snack. Some cheese options include:

• Cheddar
• Mozzarella
• Brie
• Goat cheese
• Cream cheese

Avocados

Avocados are packed with healthy fats and dietary fiber, as well as vitamins and anti-inflammatory compounds. They can be enjoyed on their own or added to other snacks, such as egg salad or guacamole.

Low-carb veggies

Veggies that are low in carbs, such as celery, cucumber, and bell peppers, can be enjoyed as snacks on their own or with dips like guacamole or nut butter.

Berries

While fruit is typically high in carbs, berries like raspberries, strawberries, and blueberries can be enjoyed in moderation as they provide fiber and antioxidants. Just remember to eat them in moderation as they are not sugar-free.

Greek yogurt

Plain, full-fat Greek yogurt provides a good amount of protein and fat while being relatively low in carbs. Just be sure to check the carb content and plan accordingly if needed.

Olives

Olives are an excellent source of healthy fats and are also rich in fiber and other beneficial plant compounds. They can be enjoyed plain or stuffed with cheese for an extra boost of fat. However, keep in mind that olives are high in sodium, so consume in moderation if you need to watch your sodium intake.

Keto "fat bombs"

"Fat bombs" are a popular term in the keto community for low-carb, dessert-style energy bites that satisfy your sweet tooth. They are often made using a base of coconut oil, nut butter, avocado, or cream cheese, with other ingredients added for flavor.

Keto-friendly drinks

The keto diet is a low-carb, high-fat diet that can promote weight loss and improve health. While water is the best choice for hydration, there are several other keto-friendly drinks that you can enjoy. Here are some options to liven up your meals:

Tea and Coffee

Tea and coffee are excellent no-carb and no-calorie choices for keto dieters. Both drinks can be consumed hot or iced, and you can add various keto-friendly additions such as heavy whipping cream, unsweetened plant-based creamers, and zero-calorie sweeteners. Avoid adding regular milk, sugar, or honey, as these are high in carbs.

Sparkling Water

Sparkling water is an excellent soda replacement and can be flavoured with lemon or lime juice for some extra zing. It is typically unsweetened and has zero net carbs, making it a perfect keto-friendly choice.

Diet Soda

While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they may not be the best choice due to their artificial sweeteners. Instead, opt for naturally derived zero-calorie sweeteners like stevia or erythritol. These can help satisfy your sweet tooth without spiking your blood sugar levels.

Vegetable Juice

While fruit juices are typically off-limits due to their high sugar content, you can enjoy low-carb vegetable juices on the keto diet. Leafy greens like kale and spinach are excellent choices, but be sure to consume the pulp to get the full benefit of their fibre content.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, several plant-based milk alternatives are perfect for the keto diet, including unsweetened almond milk, coconut milk, and soy milk. These are great for drinking, pouring over keto-friendly cereals, or using in culinary preparations.

Alcoholic Beverages

If you're looking to unwind with a drink, there are keto-friendly options available. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Low-carb beers are also an option, with some brands offering as little as 2-3 grams of net carbs per bottle. Just be mindful of mixed drinks, as they often contain sugar from fruit juices or soda.

Keto-friendly restaurant meals

Eating out while on a keto diet can be challenging, but many restaurants offer keto-friendly meals. Here are some tips and suggestions for keto-friendly restaurant meals:

Tips for Ordering Keto-Friendly Meals at Restaurants:

• Choose a protein that is not fried, such as grilled chicken, steak, or fish.
• Opt for non-starchy vegetables as sides, like a side salad or steamed broccoli.
• For an entrée salad, choose a low-sugar dressing like ranch or Italian and avoid croutons.
• Ask for sauces and condiments on the side to control the amount of carbs and calories.
• Be creative and make substitutions to turn a non-keto meal into a keto-friendly one.
• Jimmy John's: Try their "Unwich" option, which replaces the bread with a lettuce wrap. Their Big John Unwich (roast beef, lettuce, tomato, and mayo) has only 4 grams of total carbs.
• Chipotle: Build your own keto-friendly bowl or salad with meat, veggies, cheese, guacamole, and salsa. Their Keto Salad Bowl (chicken or steak with lettuce, salsa, cheese, and guacamole) has 16 grams of total carbs.
• Wendy's: Modify their burgers or salads to make them keto-friendly. For example, order a burger without the bun, ketchup, onions, or barbecue sauce, and choose a side salad instead of fries.
• El Pollo Loco: Try their Double Protein Avocado Pollo Fit Bowl (double chicken, avocado, cheese, salsa, and veggies) with only 9 grams of net carbs.
• Chick-fil-A: Go for their grilled nuggets with a side salad or their Cobb Salad (with grilled chicken and no corn) for a keto-friendly option.
• In-N-Out: Order any burger "Protein Style" to get it wrapped in lettuce instead of a bun. Their Double-Double Protein Style has only 11 grams of total carbs.
• Panera Bread: Order one of their sandwiches without the bread or choose a salad like the Greek salad with chicken or the Caesar salad without croutons.
• Taco Bell: Skip the tortillas, rice, and beans, and load up on keto-friendly options like lettuce, protein, cheese, veggies, guacamole, and low-carb sauces. Try the Mini Skillet Bowl with marinated steak instead of potatoes.
• Chili's: Go for their steak or chicken options and avoid carb-heavy sides. The Classic 10-ounce Sirloin has only 2 grams of carbs.
• Red Lobster: Enjoy seafood options like the Wild-Caught Snow Crab Legs (zero carbs) or the Filet Mignon. Avoid the carb-heavy sides and choose steamed veggies or shrimp scampi instead.
• McDonald's: Order a burger without the bun and sauce, such as the Big Mac. You can also try their breakfast sandwiches without the English muffin, like the sausage, egg, and cheese McMuffin.
• Au Bon Pain: Opt for their Chef's Salad (turkey, ham, bacon, cheese, and veggies) with a low-carb dressing. You can also order a breakfast sandwich without the bagel, like the egg, cheddar, and sausage option.
• Shake Shack: Try their ShackBurger without the bun or ask for a lettuce wrap instead. You can also order their SmokeShack (cheese and bacon) bunless.
• Olive Garden: The Herb-Grilled Salmon with Parmesan garlic broccoli is a keto-friendly option. You can also add a side salad but go easy on the dressing.
• Blaze Pizza: They offer a keto-friendly pizza crust made with cauliflower, mozzarella cheese, flaxseed, and eggs. Customize your toppings, and add olive oil or pesto for extra healthy fats. Each slice has 15 grams of carbs.
• Outback Steakhouse: Stick to grilled entrées and avoid starchy sides. The Filet, 9 oz, and Lobster Tail combo has only 2 grams of carbs.
• IHOP: Build your own omelet with keto-friendly ingredients like avocado, bacon, cheese, and spinach. Ask them to use fresh eggs instead of adding pancake batter.
• The Cheesecake Factory: Check out their "Skinnylicious" section for low-carb options, like the Grilled Salmon or the Tuscan Chicken (without the rice).
• Buffalo Wild Wings: Enjoy their Traditional Wings with dry seasoning

Keto-friendly desserts

Desserts are often laden with sugar, but there are ways to satisfy your sweet tooth while sticking to a keto diet. Here are some ideas for keto-friendly desserts:

Ice Cream

Keto-friendly ice cream can be made with just a few simple ingredients. Try a triple chocolate ice cream with whiskey, or keep it simple with a basic keto vanilla or rich deep chocolate ice cream. For a fruity twist, blend in some berries for a berry swirl cheesecake ice cream.

Chocolate Pudding

A super-easy, creamy, and rich chocolate pudding can be made with just a few keto-friendly ingredients.

Cookies

You can still enjoy cookies while on a keto diet. Try some chocolate chip cookies, or go for a twist on a classic with crunchy keto hazelnut cookies.

Cake

Who doesn't love cake? Try a flourless chocolate cake, or a red velvet cake. Or, for a quick and easy option, make a cake in a mug!

Cheesecake

Cheesecake is a dessert that is naturally keto-friendly. Try a no-bake peanut butter cheesecake, or a berry swirl cheesecake with a light almond flour base and layers of lemon, berry, and mascarpone.

Tiramisu

Tiramisu is another dessert that can be made keto-friendly. Enjoy the classic Italian dessert without the carbs!

Custard

Dairy-free custard tarts are another delicious option for a keto-friendly dessert.

Cinnamon Rolls

Warm, fragrant cinnamon rolls can be made keto-friendly with just 1 gram of net carbs each.

Fat Bombs

Fat bombs are the keto version of an energy ball. Try some chocolate macadamia fat bombs, or cookie dough fat bombs to satisfy your sweet tooth.

Frequently asked questions