Milly Gaines
Observing Lent while on the keto diet can be challenging, especially on Fridays when abstaining from meat is customary. However, there are plenty of keto-friendly meatless options to choose from. For those on the Ketogenic Diet, which is a low-carbohydrate method of eating, there are various meals to stay on track during Lent without sacrificing taste.
| Characteristics | Values |
|---|---|
| Meals | Baked shrimp with vegetables in a foil packet, Salmon over cilantro lime cauliflower rice, Taco salads, Eggplant pizza bites, Crispy keto cauliflower bites, Parmesan cabbage steaks, Salmon patties, Shrimp scampi with spaghetti squash, Keto shrimp and grits with ground lupin, Keto egg salad, Broccoli fried rice, Stuffed peppers, Zucchini shrimp scampi, Low-carb tortillas with cheese enchiladas, Fish curry, Palak paneer, Oily fish, Egg salad, Tuna salad, Cabbage soup, Butternut squash soup with coconut milk, Baked cod, Spinach artichoke dip, Pizza with almond flour, minced/crushed sardines, egg, and cheese |
| Number of Meals | 21 |
| Diet | Low-carbohydrate |
| Number of Meals per Day | 1 normal-sized meal and 2 snack-sized meals |
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What You'll Learn
Fish-based meals
Fish is a great source of protein and can be cooked in a variety of ways to create delicious keto meals during Lent. Here are some meal ideas centred around fish:
Salmon
Salmon is a versatile fish that can be cooked in numerous ways. Try making salmon patties in an air fryer, which is not only convenient but also a healthier alternative to pan-frying. You can also bake salmon in an oven, perhaps with some cilantro lime cauliflower rice. Another option is to cook it in an instant pot to make a salmon tikki masala, a creamy and delicious curry. Alternatively, season your salmon with mustard before cooking for a unique flavour.
Tuna
Tuna is another fish that can be used in various dishes. You could make a simple Italian tuna salad or get creative with baked tuna melt cups. Tuna cans are convenient and can be used to make salmon cakes or added to crackers.
Cod
Baked cod is a tasty keto option for Lent. Season the cod with garlic herb butter for extra flavour.
Sardines
Sardines are a great option for Lent. You can use them in mini pizzas topped with alfredo and/or pesto and anchovies. Alternatively, use them as a topping for low-carb crackers.
Shrimp
Shrimp is a popular choice during Lent, and for good reason. It's a versatile ingredient that can be used in various dishes such as shrimp scampi with spaghetti squash or zucchini shrimp scampi. You can also bake shrimp with vegetables in a foil packet. Season the shrimp with lemon juice, parsley, garlic powder, and paprika, and add zucchini for a tasty and healthy meal.
These are just a few examples of fish-based meals that can be enjoyed during Lent while adhering to keto dietary guidelines.
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Vegetarian keto
If you're looking for vegetarian keto meal ideas for Lent, you may already be aware that the traditional practice is to avoid eating meat on Fridays during this period. So, if you're already on a vegetarian keto diet, you might feel that your options are even more limited. However, there are plenty of delicious and nutritious meals you can enjoy during Lent while sticking to your dietary preferences. Here are some ideas:
Breakfast
- Scrambled eggs with asparagus and creamy goat cheese
- Cinnamon roll overnight oats
- Greek yoghurt with berries
- Black bean omelette
- Greek egg bake with tomatoes
- Scrambled egg stuffed sweet potato
Lunch and Dinner
- Palak paneer
- Stuffed Portobello mushrooms
- Baked shrimp with zucchini in a foil packet
- Salmon over cilantro lime cauliflower rice
- Taco salad with seasoned cod or tilapia, lettuce, spinach, tomatoes, and cheese
- Stuffed peppers with cauliflower rice, mushrooms, tofu, bell peppers, onions, and cheese
- Eggplant pizza bites
- Low-carb veggie pizza with a low-carb tortilla base, pizza sauce, mozzarella, and parmesan
- Cauliflower gnocchi
- Sweet potato and black bean veggie burger
- Cauliflower or broccoli cheese
- Broccoli lentil quinoa casserole
- Slow-cooked lentil soup
- Vegan tacos with crispy fried onions and cilantro lime crema
- Baked falafels
- Stir-fries with tofu
- Zoodles (zucchini noodles) with avocado or olive oil
- Cauliflower rice with tofu, seitan, or tempeh
Remember that on a vegetarian keto diet, it's important to avoid beans, lentils, grains, most fruits, and all varieties of potatoes, as these are high in carbs. Also, be cautious of faux-meat products, as they may contain added sugar or unexpected sources of carbs.
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Egg-based dishes
Eggs are a great source of protein and can be cooked in a variety of ways, making them a versatile option for those observing Lent while on the keto diet. Here are some egg-based dishes to consider:
Omelettes: You can get creative with omelettes by adding various fillings such as vegetables, cheese, or keto-friendly meats. For example, a ham and cheese omelette or a vegetable omelette with mushrooms, onions, and bell peppers.
Scrambled Eggs: Scrambled eggs are a quick and easy option that can be paired with other keto-friendly sides such as avocado, bacon, or low-carb toast.
Boiled Eggs: Hard-boiled or soft-boiled eggs can be a convenient and portable option for breakfast or a snack. They can be paired with vegetables or meats for added flavour and variety.
Egg Salad: This is a classic keto-friendly option that can be made by mixing chopped hard-boiled eggs with mayonnaise, mustard, and your choice of seasonings. It can be served on a bed of lettuce or stuffed in a low-carb wrap.
Frittata: A frittata is an Italian-style egg dish similar to a crustless quiche. You can include various ingredients such as vegetables, meats, and cheeses to create a flavourful and hearty meal.
Egg-based Dips: Eggs can also be used as a base for dips, such as an egg and vegetable dip or a spinach and artichoke dip. These dips can be served with keto-friendly crackers, vegetables, or low-carb tortilla chips.
In addition to these ideas, you can also incorporate eggs into your keto meals during Lent by using them as a binding agent in meatloaf or keto "bread" recipes. Eggs are a versatile and nutritious option that can be adapted to suit your taste preferences and keep you on track with your keto diet during Lent.
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Meatless Fridays
Breakfast
- Eggs are always a great option and can be prepared in a variety of ways, such as scrambled, fried, or poached. You can even make an egg salad or an egg-based soup like egg drop soup.
- If you're looking for something more indulgent, try keto pancakes or almond flour, crushed sardines, egg, and cheese mini pizzas topped with Alfredo and/or pesto.
Lunch
- Tuna salad is a classic keto option, but you can also try salmon or sardines instead of tuna.
- For a hot lunch, baked cod or salmon patties made with canned salmon are delicious and convenient.
- If you're in the mood for something lighter, a southwest salad kit with sardines or a taco salad with seasoned cod or tilapia is a great choice.
Dinner
- Shrimp scampi with spaghetti squash is a tasty and keto-friendly option for dinner.
- For a vegetarian meal, try stuffed peppers filled with cauliflower rice, mushrooms, tofu, bell peppers, and onions, topped with cheese.
- Eggplant pizza bites are another fun and creative option. Simply slice eggplant into circles, add pizza sauce and a blend of mozzarella and provolone cheese, then bake in the oven.
- If you're craving comfort food, try making keto-friendly cauliflower bites or cabbage steaks coated in parmesan cheese.
Snacks
- Crispy keto cauliflower bites or cabbage soup are perfect for a quick snack.
- If you're on the go, tuna melt cups made in a muffin pan are a fantastic meatless and keto-friendly option.
Remember, during Lent, it's important to avoid meat on Fridays, but there are still plenty of delicious and satisfying keto options to choose from!
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Keto-friendly treats
Crispy Keto Cauliflower Bites
Give yourself a treat with these keto cauliflower bites. The crunch will make your mind think you're eating something fried, but it's all part of the keto lifestyle!
Fish
Fish is a great keto-friendly source of protein. Try salmon, tuna, or sardines, either canned or fresh. You can make salmon in the air fryer, or try it with cilantro lime cauliflower rice. You could also make tuna melt cups, or tuna salad. For a more elaborate dish, try salmon tikki masala, or lemon garlic Mediterranean tilapia.
Shrimp
Shrimp is another good option for Lent, as it's versatile and can be used in many keto-friendly dishes. Try shrimp scampi with spaghetti squash, or baked shrimp with vegetables in a foil packet. If you're eating out, try the Zucchini Shrimp Scampi from Noodles & Co.
Eggs
Eggs are a great source of protein and can be prepared in many different ways. Try an omelette, or egg drop soup. If you're feeling adventurous, you could even try poaching them!
Vegetarian Options
If you're looking for vegetarian keto options, try eggplant pizza bites, or keto broccoli fried rice. You could also make stuffed peppers without the meat, and instead fill them with cauliflower rice, mushrooms, tofu, bell pepper, and onions.
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Frequently asked questions
Baked shrimp with vegetables in a foil packet is a tasty and easy-to-make keto meal option during Lent.
Salmon, tuna, sardines, and tilapia are all keto-friendly fish options. You can prepare them in various ways, such as salmon in the air fryer, tuna salad, or lemon garlic Mediterranean tilapia.
Yes, there are several vegetarian options that are keto-friendly for Lent. Some ideas include cauliflower bites, cabbage soup, spinach artichoke dip, and eggplant pizza bites.
Yes, eggs are a great source of protein and can be prepared in many different ways, such as omelettes, egg drop soup, or egg salad.
Noodles & Co is a good option, as they offer zucchini shrimp scampi and zucchini noodles with shrimp in light scampi sauce.
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