BEST KETO DIET RECIPES
Tomato & Egg Stacks
Nothing tastes better than a fresh, juicy tomato - especially in the summer. And when baked, its naturally sweet flavor is enhanced. Tomato contain lycopene, an antioxidant that can help protect against breast cancer. Tomatoes are also a good source of vitamin C and potassium, keeping you regular.
Active Time: 10 Mintues
Total Time: 50 Minutes
Makes: 4 Servings
Ingredients:
(a) 3 teaspoons olive oil
(b) 2 teaspoons chopped thyme leaves
(c) 1 large yellow onion, thinly sliced
(d) 1/2 teaspoon kosher salt
(e) 1 large beefsteak tomato, sliced into 4 rounds
(f) 3 ounces coarsely grated smoked mozzarella
(g) 4 slices reduced - sodium ham (about 4 ounces), sliced into strips
(h) 4 large eggs
Directions:
1. Heat oven to 400°F. Heat 2 teaspoons olive oil in a medium nonstick skillet on medium - high. Add thyme, onion, and salt. Cook, stirring, until onion is soft, about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to a bowl.
2. Lightly coat a rimmed baking sheet with cooking spray. Arrange tomato slices in an even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, in same skillet heat 1 teaspoon olive oil on medium - high. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs. Top each tomato slice with ham and an egg before serving. Season with additional thyme, if desired.
Per Serving: 231 calories, 15g fat (5.5g saturated fat), 18g protein, 773mg sodium, 5g carbohydrates, 3g sugars (0g added sugars), 1g fiber
Tip:
In July and August or peak tomato season, try experimenting with different varieties of ripe tomatoes at the market, like heirlooms. These rainbow tomatoes are very sweet and juicy in comparison with regular tomatoes, and still boast the health benefits.
Avocado, Ham & Egg Cups
It's no wonder that avocados are the ultimate keto superfood. They are rich in heathy monounsaturated fats as well as fiber to help with heart and aid in digestion. And with 2 grams of net carbs for half an avocado, they will keep you happily in ketosis.
Active Time: 10 Minutes
Total Time: 25 MinutesMakes: 4 Servings
Ingredients:
(a) 2 avocados
(b) 2 slices ham
(c) 4 eggs
(d) Salt and pepper
(e) Chopped chives, for topping
(f) Parmesan, for topping
Directions:
1. Heat oven to 425°F. Halve avocados and scoop out 1/3 of the flesh from each half around the pit's indentation. Dice scooped flesh and set aside.
2. Halve ham slices and fit a slice into each avocado half to form a cup. Place avocado halves on a rimmed baking sheet. Carefully pour 1 egg into each cup. Season to taste with salt and pepper and bake until egg is set but yolk is still runny, about 15 minutes. Remove from oven and top with chives, Parmesan, and diced avocado.
Per Serving: 267 calories, 21.5g fat (4.5g saturated fat), 12g protein, 513mg sodium, 9g carbohydrates, 1g sugars (0g added sugars), 7g fiber
Cauliflower Popcorn
Cauliflower! Another one of the extremely popular low - carb substitutes that, of course, is keto - friendly. This movie munchie has blockbuster health benefits: loads of immune - boosting vitamin C, potassium, cancer - fighting phytonutrients, and 2 grams of fiber per cup. Plus, just one cup of cauliflower contains 10 percent of your daily fiber needs, which helps to keep your gut content and reduce inflammation.
Active Time: 10 Minutes
Total Time: 40 Minutes
Makes: 6 Servings
Ingredients:
(a) 8 cups small cauliflower florets (about 1 1/4 pounds), stems trimmed
(b) 3 tablespoons olive oil
(c) 1/4 cup grated Parmesan
(d) 1 teaspoon garlic powder
(e) 1/2 teaspoon ground turmeric
(f) 1/2 teaspoon kosher salt
Directions:
1. Heat oven to 475°F.
2. On a large rimmed baking sheet, toss cauliflower florets with olive oil, Parmesan, garlic powder, turmeric, and salt. Roast until browned and tender, 25 to 30 minutes. Serve immediately.
Per Serving: About 110 calories, 8g fat (2g saturated fat), 4g protein, 267mg sodium, 8g carbohydrates, 2.5g sugars (0g added sugars), 3g fiber
Variations:
Truffle
Omit the Parmesan, garlic powder, and turmeric. Toss the roasted cauliflower with 2 tablespoons truffle butter and 1/2 teaspoon ground black pepper before serving.
Per Serving: About 120 calories, 10g fat (3g saturated fat), 2g protein, 189mg sodium, 5g carbohydrates, 2.5g sugars (0g added sugars), 2g fiber
Chile Lime
Substitute 1 teaspoon chile powder for the Parmesan and turmeric. Grate the zest of 1 lime over the roasted cauliflower before serving.
Per Serving: About 90 calories, 7g fat (1g saturated fat), 2g protein, 204mg sodium, 5g carbohydrates, 2.5g sugars (0g added sugars), 2g fiber
Tip:
Turmeric has become famed in recent years for its anti-inflammatory properties thanks to a compound called curcumin. Reducing inflammation is the key to repairing the body and fighting off pathogens. Curcumin is also important in brain function because it raises the levels of growth hormones that helps to connect and increase the number of neurons in the brain.
Wild Salmon Salad
There's much to love about this power salad. The healthy omega-3s from the salmon and unsaturated fat from the avocado are two of the best types of fat to keep your stomach full and your mind happy.
Active Time: 15 Minutes
Total Time: 15 Minutes
Makes: 4 Servings
Ingredients:
(a) 4 4-ounce pieces skinless wild Alaskan salmon fillet
(b) kosher salt and pepper
(c) 2 tablespoons balsamic vinegar
(d) 2 teaspoons olive oil
(e) 1 pint grape tomatoes, halved
(f) 2 scallions, thinly sliced
(g) 1/2 cup slivered almonds, toasted
(h) 5 ounces mixed baby greens
(i) 1 avocado, sliced
Directions:
1. Heat oven to 375°F. Season salmon with 1/2 teaspoon each salt and pepper, place on a rimmed baking sheet, and roast until opaque throughout, 10 to 12 minutes.
2. Meanwhile, in a large bowl, whisk together vinegar, olive oil, and a pinch each salt and pepper. Toss with tomatoes; fold in scallions and almonds. Toss with greens and avocado. Serve with salmon.
Per Serving: 340 calories, 20.5g fat (3g saturated fat), 28g protein, 350mg sodium, 13g carbohydrates, 4.5g sugars (0g added sugars), 7g fiber
Fresh Corn & Coconut Soup
Sweet and creamy thanks to the corn and coconut milk, this soup may seem unhealthy. Surprise! It has several health benefits. The corn contains fiber and resistant starches that help with digestion and weight loss. The coconut milk contains MCT fats, which your body uses more rapidly for energy compared with other fats.
Active Time: 5 Minutes
Total Time: 15 Minutes
Makes: 4 Servings
Ingredients:
(a) 1 cup corn kernels
(b) 1 13.5-ounce can full - fat coconut milk
(c) 1 lime
(d) 2 teaspoons fish sauce
(e) 1/2 teaspoon red pepper flakes
(f) 2 scallions, sliced, white parts only
(g) 1/8 teaspoon kosher salt
(h) Cilantro, red pepper flakes, scallion greens, lime wedges, for serving
Directions:
In a blender, combine corn kernels, coconut milk, juice of lime, fish sauce, red pepper flakes, scallions, and salt. Puree until smooth. Strain; discard solids. Serve with cilantro, red pepper flakes, scallion greens, and lime wedges.
Per Serving: 234 calories, 21g fat (18g saturated fat), 4g protein, 273mg sodium, 13g carbohydrates, 2g sugars (0g added sugars), 1g fiber
