Brenda Khan
The keto diet is a very low-carb, high-fat diet that has gained popularity for its potential health benefits, including weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. It can be challenging to stick to this diet when eating out at restaurants due to the hidden carbohydrates in sauces and gravies, as well as portion sizes that may provide too much protein and not enough vegetables. However, with the keto diet becoming more mainstream, many restaurants now offer menu options specifically catered to keto dieters. When cooking at home, keto-friendly dinner options include Tuscan butter shrimp, keto fried chicken, keto burgers, and a variety of vegetable dishes, such as cauliflower fried rice and zucchini noodles.
| Characteristics | Values |
|---|---|
| Meals | Tuscan butter shrimp, keto burgers, keto fried chicken, keto breaded shrimp, keto chicken parm, keto beef bowl, keto chicken salad, keto grilled burger with avocado and tomato, keto chicken tortilla soup, avocado shrimp stacks, lemon balsamic chicken, bacon-wrapped asparagus, keto fried rice, keto cheesy broccoli cheddar spaghetti squash, keto garlicky Greek chicken, keto feta and herb-crusted salmon, keto cheesy bacon ranch chicken, keto pizza |
| Ingredients | Meat, chicken, seafood, eggs, cheese, Greek yogurt, cottage cheese, cream, avocado, tomato, zucchini, spinach, lettuce, asparagus, broccoli, cauliflower, brussels sprouts, nuts, seeds, olive oil, vinegar, salt, pepper, jalapenos, cayenne pepper, cumin, chili powder, lemon, thyme, mustard, parsley, almond flour, olive oil |
| Nutritional Composition | High fat, low carb, moderate protein |
| Calorie Composition | 90% fat, 6% protein, 4% carbs (medical keto diet); 65% fat, 29-32% protein, 3-6% carbs (modified Atkins keto diet); 70-80% fat, 10-20% protein, 5-10% carbs (keto for weight loss) |
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What You'll Learn
Keto-friendly comfort food
The ketogenic diet is a very low-carb, high-fat diet. It involves eating animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Here are some keto-friendly comfort food ideas:
Burgers
A keto burger is a great option for a comforting dinner. You can use ground beef, avocado, and tomato for a delicious and simple burger. If you want to bulk it out, add some bacon and ranch for a tasty, hearty meal.
Chicken
Chicken is a versatile meat that can be used in a variety of comforting keto dishes. For a quick and easy option, try a lemon balsamic chicken recipe in a pressure cooker. You can serve it on a bed of zoodles (zucchini noodles) or salad. Alternatively, try a creamy keto chicken dish with zucchini noodles or a chicken salad with Dijon mustard and parsley.
Fish
For fish lovers, salmon is a great option. Try a feta and herb-crusted salmon dish for a comforting and tasty meal. Another option is to use crushed pork rinds to add a crispy texture to keto breaded shrimp.
Pizza
You can also make a keto-friendly pizza using cauliflower as the base. This gluten-free option is a great way to enjoy a comforting classic without the carbs.
Sides
There are also plenty of keto-friendly side dishes to choose from. Bacon-wrapped asparagus is a simple and tasty option, or you could try roasted Brussels sprouts with bacon and a sprinkle of salt and pepper.
With so many options to choose from, sticking to a keto diet doesn't have to mean sacrificing comfort food favourites.
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Chicken and meat
Chicken
Chicken is a versatile ingredient that can be cooked in a variety of ways to create keto-friendly meals. Here are some ideas for keto chicken dinners:
- Chicken Tikka Masala with Cauliflower Rice: This classic Indian dish can be made keto-friendly by serving it with cauliflower rice instead of regular rice.
- Bruschetta Grilled Chicken: A bruschetta-inspired grilled chicken dish that celebrates fresh flavours.
- Chicken Curry: A weeknight-friendly curry that is rich, saucy, and perfectly spiced. It can be served with cauliflower rice to complete the meal.
- Japanese-Style Chicken Wings: Chicken wings coated in Togarashi and slathered in butter, grilled for a smokier flavour.
- Creamy Mustard Chicken: A Pakistani street food dish filled with spices and sautéed in a kahari wok with butter or ghee. It can be served with keto naan bread or cauliflower rice.
- Chicken Alfredo: A chicken Alfredo-inspired recipe for those craving spaghetti squash.
- Chicken Parmesan: Chicken breasts coated in almond flour and Parmesan cheese, a keto-friendly and irresistible version of the classic dish.
- Garlicky Greek Chicken: A simple and satisfying way to transform chicken thighs into an herby, garlicky dish.
Meat
Meat, especially ground beef, is a popular choice for keto dinners as it is affordable and provides the necessary macros. Here are some ideas for keto meat dinners:
- Keto Mongolian Beef: A slow cooker recipe that is tasty, healthy, and easy to prepare. It can be served with keto rice or noodles.
- Keto Meatball Casserole: A family-friendly slow cooker recipe that is perfect for a cosy dinner.
- Keto Korean Beef: Richly flavoured meat that pairs well with lightly sautéed zucchini noodles.
- Keto Ground Beef Tacos: Taco shells made from straight-up cheese, filled with ground beef.
- Keto Beef Chili: A classic Ohio dish of spiced chili, usually served over zoodles or eaten alone to make it keto-friendly.
- Keto Pizza: Cauliflower is used as a pizza crust, topped with keto-friendly ingredients such as spinach, peppers, and meat.
- Keto Burgers: A keto-friendly burger with ground beef, avocado, and tomato, skipping the bun.
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Fish and seafood
Tuscan Butter Shrimp
This dish is so delicious that your guests will never guess it's keto! The exact recipe is not available, but it is likely to feature plenty of butter and perhaps some Italian herbs like basil and oregano.
Avocado Shrimp Stacks
A light and filling option, this dish is made with avocado, shrimp, basil, and salt. It's a great way to impress your guests and offer them a low-carb meal.
Feta and Herb-Crusted Salmon
Salmon is a versatile fish that can be prepared in many ways. This recipe includes feta cheese and herbs, creating a delicious crust that's keto-friendly.
Grilled Fish
A simple grilled fish dish is a great keto option. Choose a firm-fleshed fish like salmon or tuna, and pair it with healthy fats like extra-virgin olive oil and sliced avocado.
Seafood Soup
A warming and comforting soup is perfect for a keto dinner. Try a spicy keto soup loaded with jalapenos, cayenne pepper, cumin, and chili powder, or a creamy, low-carb option.
Bacon-Wrapped Seafood
Wrapping seafood in bacon adds a delicious savoury twist. Try bacon-wrapped scallops or shrimp, or go for a simpler option like bacon-wrapped asparagus.
Remember to keep your seafood choices varied and always opt for wild-caught, sustainable options when possible. Enjoy experimenting with different recipes and creating delicious keto meals!
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Vegetarian options
The vegetarian keto diet is a high-fat, low-carb eating plan that eliminates meat and seafood. It can be challenging to find vegetarian keto recipes, but they do exist and can be delicious, healthy, and easy to make.
For a vegetarian keto dinner, you could try a Middle Eastern dish with veggies and a filling tofu scramble, which can be prepared in just 30 minutes. Another option is teriyaki grilled eggplant, which provides similar flavors and satisfies your cravings.
You could also try a Greek salad with grilled vegetables, or a tricolore salad with heritage tomatoes, ricotta, and salsa verde. For a warm, comforting option, there's a low-carb broccoli soup.
If you're craving something more substantial, there are many vegetarian keto recipes that use cauliflower as a substitute for rice or pizza crust. For example, you could try making cauliflower fried rice with coconut oil, veggies, and tofu, or a keto pizza with a cauliflower crust made from cauliflower rice, coconut flour, and flaxseed, topped with parmesan, tomatoes, rocket, and olives.
Other vegetarian keto dinner ideas include a coconut curry made with olive oil, mixed veggies, and tofu, or a frittata with coconut oil, spinach, asparagus, tomatoes, and feta.
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Keto on a budget
The ketogenic diet, with its emphasis on high-fat, low-carb eating, can be done on a budget. While some keto-friendly foods can be expensive, there are ways to make this style of eating more affordable.
Meal Planning and Shopping Tips
Planning your meals in advance and making a shopping list are great ways to save money. Knowing what you're going to eat for the week will help you buy only what you need and avoid unnecessary purchases. It's also a good idea to research affordable keto meals online and base your recipes on what you already have in your kitchen.
When it comes to shopping, buying in bulk and choosing wholesale stores like Costco, Walmart, and Sam's Club can help you save. However, buying in bulk should be done wisely and with careful planning to avoid waste. Shopping sales and comparing prices can also keep costs down.
Food Choices
Chicken thighs, eggs, and frozen ground meats are more budget-friendly options for keto proteins. Opting for conventional (non-organic) produce and proteins is also a way to save money, as organic foods can be more expensive.
Seasonal and locally grown vegetables tend to be less expensive, and frozen fruits and vegetables are often more affordable than fresh, with the added benefit of lasting longer.
Keto-friendly vegetables include cauliflower, broccoli, zucchini, and avocado. You can also bulk up your meals with keto-approved vegetables like spinach and lettuce.
Simple Keto Meals
Some easy and affordable keto dinner ideas include:
- Keto burgers
- Tuscan butter shrimp
- Keto fried chicken
- Chicken Parm coated with almond flour and Parmesan
- Garlicky Greek chicken
- Feta and herb-crusted salmon
- Cheesy bacon ranch chicken
- Chicken tortilla soup
- Avocado shrimp stacks
- Bacon-wrapped asparagus
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Frequently asked questions
There are plenty of keto-friendly dinner options, including Tuscan butter shrimp, keto breaded shrimp, keto fried chicken, garlicky Greek chicken, feta and herb-crusted salmon, cheesy bacon ranch chicken, keto burgers, keto chilli, and lemon balsamic chicken.
Keto-friendly side dishes include vegetables wrapped in bacon, such as keto-friendly bacon-wrapped asparagus, and roasted Brussels sprouts with bacon.
To replace pasta, you can use thinly sliced zucchini or spaghetti squash. You can also use cauliflower as a substitute for rice.
