Easy Keto Basics: Simple, Delicious, And Nutritious Meals

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve metabolic health. The diet is based on the principle of ketosis, where the body uses stored fat as a source of energy instead of carbohydrates. This means that keto meals are typically high in fat and low in carbs, with a moderate amount of protein.

Some basic keto meals include:

- Chicken parm

- Tuscan butter shrimp

- Philly cheesesteak lettuce wraps

- Chicken Alfredo spaghetti squash

- Keto beef stroganoff

- Feta and herb-crusted salmon

- Garlicky Greek chicken

- Cheesesteak stuffed peppers

- Keto chicken pot pie

- Keto cheeseburger casserole with bacon

- Keto shrimp scampi with zucchini noodles

- Keto chicken Parmesan

- Keto deep-dish pizza

- Keto mac and cheese

- Keto quesadillas

Keto-friendly breakfasts

Breakfast is considered the most important meal of the day, and this remains true even if you're on a keto diet. Here are some keto-friendly breakfast ideas to get you started on your keto journey:

Scrambled eggs

You can never go wrong with a classic. Scrambled eggs are a quick, easy, and tasty breakfast option. Fry your eggs in butter and serve them on a bed of lettuce topped with avocado for a nutritious and filling start to your day.

Mushroom omelette

If you're looking for something more substantial, try a mushroom omelette. It's a hearty and satisfying breakfast option that will keep you full until lunch.

Baked avocado egg boats

Avocados are a great source of healthy fats and go well with eggs. Try baking eggs in avocado cups for a delicious and creamy breakfast treat.

Chia seed pudding

Chia seeds are a great source of healthy fats and fiber. Make a chia seed pudding with coconut milk and top it with crushed walnuts for a tasty and nutritious breakfast.

Keto granola with yogurt

If you're craving something crunchy, try making your own keto granola. Mix nuts, seeds, and coconut flakes with a sweetener of your choice. Enjoy it with full-fat yogurt for a filling and nutritious breakfast.

Keto toast with sweet potatoes

Who says you can't have toast on a keto diet? Use keto-friendly bread or make your own. Top it with mashed sweet potatoes and enjoy it with a side of eggs for a well-rounded breakfast.

Remember, when following a keto diet, it's important to monitor your carb intake and focus on consuming more healthy fats and moderate protein. Enjoy experimenting with these breakfast ideas and tailoring them to your taste preferences!

Keto meals with chicken

Chicken is a versatile ingredient for keto meals, and there are plenty of options to choose from. Here are some ideas for keto meals with chicken:

Cheesy Jalapeño Keto Chicken

This is a one-pan, easy-to-make meal that can be served with cauliflower rice to keep it keto-friendly. The ingredients include chicken breast, cumin, chili powder, garlic powder, butter, onion, jalapeños, garlic, heavy cream, chicken broth, cream cheese, and cheddar cheese. The chicken is cooked in a skillet and served with a creamy, cheesy sauce.

Keto Crack Chicken

This is a tasty and juicy chicken dish with bacon, cream cheese, and mozzarella. It's a simple recipe where you mix the cream cheese, mozzarella, bacon, and seasonings, spread it on the chicken, and bake it in the oven. You can also add spinach, broccoli, or cauliflower to this meal.

Keto Chicken Parm

A keto-friendly version of the classic chicken Parmesan. The chicken is coated with almond flour and Parmesan cheese, then cooked to perfection.

Chicken Alfredo Spaghetti Squash

A low-carb take on a classic dish. This recipe replaces spaghetti with spaghetti squash, a great keto-friendly alternative.

Garlicky Greek Chicken

A simple and satisfying way to switch up your weeknight chicken dinner. This recipe uses basic ingredients to transform chicken thighs into a delicious herby, garlicky dish. It can be paired with roasted zucchini or asparagus.

Chicken Pesto and Zucchini "Pasta"

A creative way to enjoy "pasta" on a keto diet. The zucchini noodles are cooked with chicken and coated in a delicious pesto sauce.

Broccoli, Ham & Cheddar Chicken Roll

A flavourful and satisfying meal. This chicken roll is stuffed with broccoli, ham, and cheddar cheese, making it a tasty and hearty option.

Keto meals with beef

Beef is a staple in the keto diet. Here are some keto meal ideas with beef:

Keto Beef and Broccoli

This is a one-pot, easy Chinese classic turned keto. All you need to do is toss ground beef, garlic, soy sauce, sesame oil and broccoli in a skillet and cook for 10 minutes. You can use any type of beef, but ground beef is the easiest to cook when you are short on time. You can also use any low-carb vegetable in this stir fry recipe.

Keto Beef Stroganoff

This is a keto take on the classic comfort food. The usual egg noodles are replaced with cauliflower rice for a cozy bowl of goodness.

Slow Cooker Barbacoa-Style Beef Tacos

For a keto-friendly meal, serve this with corn tortillas, which have around 11 grams of carbs per tortilla.

Easy Sirloin Steak Tips

This recipe only requires four ingredients!

Keto Meatball Casserole

This recipe is super cheesy and full of fabulous Italian flavour. It only requires four ingredients that you layer together in a slow cooker.

Keto Korean Beef

This is so full of flavour, your taste buds will sing. It's a delicious way to serve zucchini noodles, and using ground beef makes it extra fast and easy.

Keto meals with fish

Fish is a great source of protein and omega-3 fatty acids, making it a perfect ingredient for keto meals. Here are some delicious and easy keto meal ideas with fish:

Baked Salmon with Horseradish Cream Sauce and Roasted Brussels Sprouts

This dish combines the delicious flavours of baked salmon with a creamy horseradish sauce and the nutritional benefits of Brussels sprouts.

Mediterranean Roasted Cod

A keto-friendly dish with the flavours of the Mediterranean, this roasted cod dish is a tasty and healthy option.

Keto Thai Fish Curry and Bok Choy

A flavourful and spicy keto meal, this Thai fish curry uses coconut milk and bok choy, a type of Chinese cabbage, to create a delicious and healthy dish.

Parmesan-crusted keto fish with zoodles

This dish replaces traditional pasta with zucchini noodles, or "zoodles," and uses parmesan cheese to create a crispy crust on the fish, making it a tasty and keto-friendly meal.

Keto Fish and Chips

A keto-friendly take on the classic British dish, this version uses breaded fish and zucchini fries, also known as "zoodles," served with mayo or low-carb ketchup.

Sheet-Pan Garlic Butter Salmon & Asparagus

A simple and tasty one-pan meal, this dish combines salmon and asparagus with garlic butter for a quick and flavourful keto dinner.

Honey Mustard Salmon

Salmon is a popular choice for keto meals due to its high protein and omega-3 fatty acid content. This dish uses whole-grain mustard to add texture and flavour to the salmon.

Keto Crab Rangoon Dip

A tasty and creamy dip, this keto-friendly appetizer combines crab, cream cheese, and spices and is perfect for dipping with fresh celery and carrots.

Keto Seafood Chowder

A hearty and flavourful soup, this chowder combines shrimp, white fish, crab, and bacon for a keto-friendly meal that is sure to satisfy.

Low-Carb Baked Halibut with Sour Cream, Parmesan, and Dill Topping

This low-carb halibut dish is easy to make and requires just six ingredients. It's a tasty and healthy option for a keto meal.

Crispy Parmesan Dill Salmon

Another delicious salmon dish, this recipe combines the flavours of salmon, parmesan cheese, and dill for a crispy and tasty keto meal.

Instant Pot Brazilian Fish Stew

A warm and comforting stew, this Brazilian fish stew is perfect for cold winter nights. It's a tasty and keto-friendly option for a hearty meal.

Keto meals with vegetables

A keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and other potential health benefits.

When following a keto diet, it is recommended to limit daily carb consumption to 20-50 grams. As a result, some vegetables that are high in carbs, such as potatoes, sweet potatoes, onions, and certain winter squashes, should be avoided.

Asparagus

Asparagus is a good source of iron, potassium, and vitamin C. It contains 3.88 grams of carbs per 100 grams. You can eat asparagus raw or cook it by steaming or sauteeing, making it a versatile ingredient for various dishes.

Celery

Celery is very low in carbohydrates, with 2.97 grams of carbs per 100 grams. It is also rich in calcium and potassium. Celery is a healthy addition to your keto diet as it may have cancer-fighting properties due to its apigenin content.

Tomatoes

Tomatoes are a good source of vitamins and minerals, including vitamin C, phosphorus, potassium, and calcium. The carb content varies depending on the type of tomato, with cherry tomatoes containing less than 1 gram of carbs and Italian tomatoes containing 2.33 grams of carbs per 60 grams.

Spinach

Spinach is a leafy green vegetable known for its high calcium and iron content. It also contains antioxidants that can help prevent oxidative stress in the body. Spinach has 3.63 grams of carbs per 100 grams.

Lettuce

Lettuce is a staple in salads and can be combined with other low-carb vegetables to create nutritious keto meals. Iceberg lettuce contains 2.92 grams of carbs per 100 grams, while romaine lettuce, which is rich in beta-carotene and vitamin K, has 4.06 grams of carbs per 100 grams.

Mushrooms

Mushrooms are a good source of potassium, containing 318 milligrams per 100 grams, and have 3.26 grams of carbs per 100 grams. They are a popular breakfast food and can be paired with egg whites to make a keto-friendly omelet.

Cucumber

Cucumber is another versatile vegetable that is rich in essential nutrients, including vitamin K. It has a low carb content of 3.63 grams per 100 grams. Peeling the cucumber before eating can further reduce the carb content.

Zucchini

Zucchini is an excellent choice for keto diets as it is rich in vitamin C, phosphorus, and potassium, and has only 3.11 grams of carbs per 100 grams. It can be used in salads, sandwiches, and garnishes, or as a low-carb alternative to pasta dishes in the form of zucchini noodles or zucchini fries.

Radishes

Radishes are colorful and crunchy vegetables that provide a good source of vitamin C. They contain 3.4 grams of carbs per 100 grams and can be easily enjoyed as a snack by dipping them in a full-fat dip.

Arugula

Arugula adds a peppery flavor to your salads and is rich in folate and vitamin K, with just 3.65 grams of carbs per serving.

Kale

Kale is a nutrient-dense vegetable that provides a good source of calcium and vitamin C. It contains 4.42 grams of carbs per serving.

Bell Peppers

Bell peppers are delicious as a snack or as a topping for salads and eggs. They contain 4.78 grams of carbs per serving and are a rich source of vitamin C.

Cauliflower

Cauliflower is a versatile cruciferous vegetable that contains several nutrients, including calcium, phosphorus, and potassium. It is a water-rich vegetable with 4.97 grams of carbs per serving.

Eggplant

Eggplant is a hearty vegetable that can be used as a meat substitute in various dishes. It contains 5.88 grams of carbs per serving and is a good source of vitamin A and lutein.

Broccoli

Broccoli is a popular vegetable that contains 6.27 grams of carbs per 100 grams. It is rich in vitamin C and also provides calcium and potassium.

Cabbage

Cabbage is a versatile vegetable that can be enjoyed raw or cooked. It contains 6.38 grams of carbs per 100 grams and is a good source of potassium, calcium, and phosphorus.

Green Beans

Green beans make a delicious side dish and provide a good source of vitamin C and vitamin K. They contain 7.41 grams of carbs per 100 grams.

Brussels Sprouts

Brussels sprouts can be enjoyed in moderation on a keto diet. They contain 8.95 grams of carbs per 100 grams and also provide phosphorus and potassium.

Frequently asked questions