Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its potential health benefits, such as weight loss and blood sugar management. When it comes to dinner, there are plenty of keto-friendly options to choose from. Meat and poultry are considered staples on the keto diet, as they are carb-free and rich in B vitamins and minerals. Fish and shellfish are also great options as they are nearly carb-free. For a quick and easy keto dinner, try a simple salmon dish with creamy mascarpone and leeks, or a one-pot curry served with cauliflower rice. If you're looking for a more indulgent option, try keto chicken parm or beef tacos with cheese shells. With so many delicious and keto-friendly options, you'll never have to worry about what to eat tonight!
| Characteristics | Values |
|---|---|
| Diet type | Very low-carb, high-fat |
| Typical foods | Meat, poultry, fish, eggs, cheese, vegetables |
| Example meals | Tuscan butter shrimp, keto chicken parm, garlicky Greek chicken, cauliflower fried rice, keto pizza, salmon with creamy mascarpone and leeks, ham-stuffed chicken meatballs, keto beef tacos |
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What You'll Learn
Keto-friendly chicken parm
Chicken Parmesan is a classic Italian dish that is typically not keto-friendly due to the breading made with flour and breadcrumbs. However, it is possible to make a delicious keto-friendly version by using a combination of parmesan cheese and almond flour instead of the traditional breading. Here is a recipe for Keto-friendly Chicken Parmesan that serves two people:
Ingredients:
- 1 chicken breast, cut in half through the thickest side to create 2 thin cutlets
- Salt and pepper to taste
- 1/2 cup almond flour
- 2 eggs
- 1/2 cup grated parmesan cheese
- 1/2 teaspoon dried minced garlic (or 1 clove fresh garlic, minced)
- 1/2 teaspoon dried minced onion (or 1/4 cup fresh onion, minced)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried parsley
- 1 cup marinara sauce (store-bought or homemade)
- 1/2 cup shredded mozzarella cheese
- Fresh basil leaves for garnish (optional)
Instructions:
- Preheat your oven to 400 degrees Fahrenheit.
- Season both sides of the chicken cutlets with salt and pepper.
- Set up a dredging station: place the almond flour in one shallow bowl, whisk the eggs in another bowl, and combine the parmesan cheese, garlic, onion, oregano, basil, and parsley in a third shallow bowl.
- Dredge each chicken cutlet first in the almond flour, then dip it into the egg, letting the excess drip off, and finally coat it with the parmesan mixture, pressing down to ensure the crust sticks.
- Heat oil in a large skillet over medium-high heat.
- Cook the chicken in the hot oil for 2-3 minutes on each side, or until golden brown and cooked through. Be careful not to move the chicken around in the pan, except to flip it, to ensure the crust stays intact.
- In a baking dish, arrange half of the chicken cutlets in a single layer.
- Spread half of the marinara sauce over the chicken, then top with the remaining chicken cutlets.
- Spread the remaining marinara sauce over the second layer of chicken and sprinkle with the shredded mozzarella cheese.
- Bake in the preheated oven for 10-12 minutes, or until the cheese is melted and bubbly.
- For an extra crispy topping, turn on the broiler and broil for about 3 minutes, watching closely to avoid burning.
- Garnish with fresh basil leaves (optional) and serve hot.
This Keto-friendly Chicken Parmesan is a delicious and crispy alternative to the traditional dish. Enjoy it with a side of your choice, such as a salad, roasted vegetables, or keto-friendly fries.
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Low-carb pizza
If you're looking for a low-carb dinner option, a keto pizza is a great choice. This pizza usually has a chewy and golden crust and takes less than 20 minutes to make. Here's a detailed recipe for a delicious low-carb pizza:
Ingredients:
- Crust: Almond flour, coconut flour, or sunflower seeds (ground), mozzarella cheese, cream cheese, or any other cheese of your choice.
- Toppings: Keto-friendly pizza sauce, pepperoni, bacon, sausage, caramelized onions, olives, fresh basil, Italian seasoning, chilli flakes, cherry tomatoes, or any other vegetables of your choice.
Instructions:
- Preheat your oven or air fryer to 400 degrees Fahrenheit. Line a cookie sheet or pizza stone with parchment paper.
- Prepare the crust by mixing your choice of flour or ground sunflower seeds with cheese. You can add spices and herbs like basil, rosemary, thyme, or salt to enhance the flavour. Form the mixture into a ball and roll it out on the parchment paper to your desired thickness.
- Bake the crust for about 10 minutes or until it turns golden and crispy.
- Remove the crust from the oven and add your desired toppings. Be creative and generous with your toppings!
- Return the pizza to the oven and bake for another 5-8 minutes, or until the cheese is melted and the toppings are heated through.
- Enjoy your delicious, crispy keto pizza!
This low-carb pizza is a perfect option for those following a keto diet or simply looking to cut down on carbohydrates. With just a few net carbs per slice, you can indulge in this tasty treat without compromising your dietary goals. Feel free to experiment with different toppings and cheeses to create your ideal pizza!
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Salmon and seafood
Grilled Salmon with Garlic Butter and Spinach
This recipe combines the goodness of grilled salmon with a garlic butter sauce and the nutritional benefits of spinach. Grilling salmon helps retain its healthy fats, and the dish is highly satiating, so you won't be left craving more.
Baked Teriyaki Salmon
A tender, flaky, sweet, and mouthwatering option for salmon lovers. This recipe is not only keto-friendly but also gluten-free. You can make your teriyaki sauce without added sugars, achieving a sweet and satisfying flavour.
Pesto Baked Salmon
A well-rounded and keto-friendly dish, this recipe is low-carb and fibre-rich, making it a balanced meal option. It's super easy to prepare, cook, and clean up, making it a convenient choice for a busy day.
Keto Creamy Lemon Garlic Salmon
A delicious and low-carb gourmet dinner that can be prepared in less than 30 minutes. The salmon fillets are perfectly seasoned and smothered in a creamy lemon garlic sauce, making this dish a true delight for your taste buds.
Tuscan Butter Shrimp
A tasty and keto-friendly shrimp recipe that will satisfy your comfort food cravings without compromising your diet.
Seafood Green Curry
A quick and aromatic green curry that can be made with prawns, clams, mussels, or any other seafood of your choice. The addition of coconut milk gives it a creamy and indulgent flavour.
Remember to pair these dishes with keto-friendly sides, such as cauliflower rice or steamed vegetables, to stay within your dietary guidelines. Enjoy your keto seafood feast!
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Meat and poultry
Beef is a nutrient-rich food that provides ample amounts of essential B vitamins and meat-specific compounds like carnitine, taurine, and carnosine, which offer anti-aging, anti-cancer, and vitality-boosting benefits. When selecting beef for your keto diet, look for pasture-raised, grass-fed, and regenerative-farmed meat. While grass-fed beef is more nutritious and has a better fatty-acid composition, it can be more expensive and harder to find. Conventional beef is also highly nutritious and flavourful due to its higher fat content.
Lamb is another keto-friendly meat that provides red meat-specific nutrients like taurine and creatine, as well as beneficial compounds such as conjugated linoleic acid (CLA). Lamb offers higher levels of CLA than other meats, which is known to boost immune function, strengthen bones, support heart health, and improve fat loss.
Organ meats, such as chicken liver, are also recommended for the keto diet. They are highly nutritious and provide essential nutrients like vitamins and minerals. Fatty cuts of meat from ruminant animals, including beef and lamb, along with pork, chicken, and organ meats, can provide a good balance of nutrients and fats.
When preparing meat and poultry dishes on a keto diet, consider adding healthy fats from plant and animal sources. Avocado oil, olive oil, nuts, cheese, eggs, and fish are excellent sources of healthy fats that can complement your meat and poultry choices. Just remember to consume these fats in moderation and opt for unsaturated fats when possible.
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Cheese and dairy
Dairy products are a great way to meet your daily dose of nutrients like calcium, vitamin D, and protein while on the keto diet. Cheese is a popular choice for keto dieters as it is low in carbohydrates and high in fat. However, it is important to remember that cheese is not unlimited on a keto diet as it contains calories and carbs, and it is high in saturated fat.
Some cheeses that are keto-friendly include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, ricotta, blue cheese, and goat cheese. These cheeses can be enjoyed in moderation as part of a keto diet. For example, one slice of blue cheese (21 grams) has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat, making it a flavorful and low-carb option.
In addition to cheese, other dairy products that can be incorporated into a keto diet include butter, which is a rich source of fat-soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin B12, and vitamin K2. Full-fat sour cream is also keto-friendly, with about 19 grams of fat and 4.6 grams of carbs per 100-gram serving. Greek yogurt is another dairy product that can be enjoyed on a keto diet. It is high in protein and fat, with minimal carbs, and has been shown to decrease appetite and promote feelings of fullness.
While dairy and cheese can be a part of a keto diet, it is important to remember that they should be consumed in moderation. Some people may also react badly to dairy or certain kinds of dairy, so it is important to pay attention to how different foods agree with you and help or hurt your goals.
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Frequently asked questions
Here are some quick keto dinner options:
- Baked eggs inside your favourite keto-friendly veggie.
- Chicken parm.
- Tuscan butter shrimp.
- Keto beef tacos with taco shells made of cheese.
- Ham-stuffed chicken meatballs topped with a creamy Swiss cheese sauce.
Here are some keto-friendly substitutes:
- Cauliflower rice instead of rice.
- Broccoli blitzed to grains instead of rice.
- Keto pizza with a crust made of cauliflower rice, coconut flour and flaxseed.
- Zucchini noodles instead of regular noodles.
Here are some good keto dinner options for vegetarians:
- Frittata with tarragon and mustard.
- One-pot curry with cauliflower rice.
- Baked feta with tomatoes, garlic and chilli.
- Roasted cauliflower with a red pepper, olive and caper salsa, topped with almonds.
Here are some good seafood keto dinner options:
- Salmon steamed in a parcel with spiralized vegetables.
- Cheesy broccoli cheddar spaghetti squash.
- Seafood curry with prawns, clams and mussels.
- Sea bass with caramelized lemon sauce.
