Some Amazing Keto Recipes for Kids

 

WHEN  DINING  OUT, it can be really hard to find low-carb restaurant options that are fit for a kid's taste buds. Kid menus all seem to have the same (few) options, and they're often lower quality or not as freshly made as you may hope. The recipes in this post give your kids those restaurant flavors they carve, they come together quickly and the best part is that you know exactly what's in them! 

Preparing a restaurant-style dinner for your family without spending too much time in the kitchen on busy nights will leave you feeling like you're a superhero. 

                                                       RECIPES  FOR  KIDS

                           FINGER  LICKIN'  FRIED  CHICKEN

This recipe has all the crunch of traditional fried chicken but uses pork rinds and almond flour instead of the typical white flour and bread crumbs "breading." The kids will love this meal because the seasoning takes plain chicken up a notch but doesn't have any overwhelming flavors. You can also use an air fryer to cook this meal, if you have one. The temperature and cook time will be the same, but make sure to flip the chicken after about 12 minutes. 

SERVES: 4

Ingredients:

1 tsp paprika 

1/4 tsp garlic powder 

1/4 tsp onion powder 

1/4 tsp dried oregano

1/4 tsp dried thyme 

Salt and pepper, to taste, optional

4 (6-oz [170-g]) chicken breasts, split lengthwise 

1/4 cup (58g) mayo 

2 oz (57g) plain pork rinds, crushed 

1/4cup (28g) blanched, finely ground almond flour

Directions:

1. Preheat the oven to 375°F (190°C), line a large baking sheet with parchment and place a rack on top of the parchment. 

2. In a small bowl, mix the paprika, garlic powder, onion powder, oregano and thyme. Add your preferred amount of salt and pepper, if desired. Sprinkle the chicken with the seasoning on both sides. 

3. Gently spread a thin layer of mayo onto each piece of chicken. In a large bowl or plate, mix the pork rinds and almond flour together. Coat each piece of chicken with the pork rind mixture evenly on both sides.

4. Place each piece of chicken onto the prepared baking sheet. Place the baking sheet into the oven and cook for 25 minutes, or until the internal temperature of the chicken reaches at least 165°F (75°C) and the coating is golden brown. 

5. Serve warm with your favorite dipping sauce. 

Per Serving: 375 Calories, 2.9g Total Carbs, 1g Fiber, 1.9g Net Carbs, 45g Protein, 19.6g Fat 

                                                           JICAMA  FRIES

Fries are always a kid favorite. Just because potatoes are high in carbs doesn't mean the little ones can't enjoy their beloved crispy fries. Jicama fries take on the flavor of whatever seasoning you use, which makes them really unique. Jicama is a large root vegetable that's sometimes referred to as a Mexican potato. When you cut into a jicama, you can expect to see what looks like a white potato. Although it looks like a potato, the taste is lightly sweet. These fries are a healthier alternative that you'll be surprised you didn't try sooner. 

SERVES: 6

Ingredients:

1 medium jicama, peeled and cut into 1/4-inch (6-mm)- thick sticks

2 tbsp (30ml) melted coconut oil 

1/2 tsp paprika 

1/4 tsp garlic powder 

1/4tsp ground black pepper 

Salt, optional 

Directions: 

1. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment. 

2. In a large bow, toss the jicama sticks in the coconut oil. Place the jicama sticks onto the baking sheet. Sprinkle each side of the sticks with the paprika, garlic powder and pepper. 

3. Bake for 12 minutes. Flip them over and bake for 13 minutes or until they turn golden at the edges and begin to crisp. Sprinkle them with salt, if desired. 

4. Serve warm with your favorite dipping sauce, such as Classic Ketchup or Burger Sauce. 

Per Serving: 81 Calories, 9.9g Total Carbs, 5.4g Fiber, 4.4g Net Carbs, 0.8g Protein, 4.7g Fat 

                                     TURKEY  KIDS  CLUB

Sandwiches are the best. They're fast, portable, customizable and, of course, incredibly delicious. You might have thought your days of sinking your teeth into a mouthwatering sandwich were done, but with this recipe, those days are just getting started. Since bread is always a favorite with kids, this club uses a flatbread made from keto-friendly ingredients that make it taste like the regular sandwiches they love. This Turkey Kids Club is the perfect fresh and nutritious meal, but the possibilities for making this your own are endless!

SERVES: 4 

Ingredients:

Flatbread

1 cup (112g ) shredded mozzarella cheese 

1 oz (28g) cream cheese 

3/4 cup (84g) blanched, finely ground almond flour

1/4 cup (26g) ground golden flax 

1 egg 

1/2 tsp baking soda

Filling 

8 oz (227g) sliced deli turkey breast 

4 slices cooked sugar-free bacon

4 leaves Bibb lettuce

1/2 Roma tomato, cut into 4 slices

Directions: 

1. Preheat the oven to 350°F (180°C) and line a large baking sheet with parchment. 

2. In a large microwave-safe mixing bowl, add the mozzarella and cream cheese. Break the cream cheese into bits, and add the almond flour. Microwave for 1 minute and then stir until a soft dough ball forms. 

3. Add the flax and egg and sprinkle with baking soda. Stir until the egg is fully incorporated and a soft dough forms. 

4. Wet your hands and, on the parchment-lined baking sheet, press the dough flat into a large rectangle, about 1/4 inch (0.6cm) thick. 

5. Bake it for 10 to 12 minutes, or until it begins to turn golden brown. Let it cool for at least 15 minutes before cutting it into 8 rectangles. 

6. Place four of the flatbread rectangles on a work surface and top each with 2 ounces (57g) of turkey and one slice of bacon, broken in half.

7. Add a lettuce leaf and a slice of tomato to each. Place the other flatbread rectangles on top of the tomato to complete the sandwiches. Serve immediately or wrap in cling wrap and store in the fridge for up to 2 days. 

Per Serving: 412 Calories, 12.5g Total Carbs, 3.7g Fiber, 8.7g Net Carbs, 32.5g Protein, 25.9g Flat 

                                      ITALIAN  SUB  IN  A  TUB

Sandwiches are one of the easiest convenience foods. Kids will love this meal because it has more of their favorite parts of the sandwich - the inside! This bowl is packed with more meat and cheese than a typical salad would have, so kids will be full for longer. Many sandwich shops will offer their subs in a bowl, and while tasty, they're usually still the same cost as a whole sandwich. This meal has all the same flavor and is more cost effective. Plus, the kids will love adding the toppings to their own bowl! 

SERVES: 2

Ingredients:

3 cups (141g) shredded romaine lettuce

4 oz (113g) genoa salami, sliced into strips

4 oz (113g) chopped deli ham

2 slices provolone cheese, sliced into strips

1 Roma tomato, diced 

2 tbsp (30ml) olive oil 

2 tsp (10ml) apple cider vinegar 

1/4 tsp oregano

1/4 tsp ground black pepper

Directions:

1. Place the lettuce into a large bowl. Add the salami, ham, provolone and tomato. Gently toss everything. 

2. In a small bowl, mix the olive oil, apple cider vinegar, oregano and pepper. Drizzle the mixture over the meat and lettuce and toss to coat. Separate into two servings and enjoy immediately. 

Per Serving: 405 Calories, 10.5g Total Carbs, 3.3g Fiber, 7.2g Net Carbs, 20.1g Protein, 31.8g Fat 

                     CHICKEN - CAULIFLOWER  FRIED  RICE

Chicken-Cauliflower Fried Rice is a great recipe for the kids, because it's an easy way to get your veggies and protein. This meal makes a great lunch on those days where you're running behind schedule, the kids are hungry and you need to prepare something quick and flavorful. Kids will love this because it has alll the traditional flavors of take-out fried rice, and you can customize it by adding more of their favorite veggies or meat, if you prefer.

SERVES: 4

Ingredients:

1 large head cauliflower 

2 tbsp (28g) coconut oil

1/4 cup (40g) chopped white onion 

1 cup (90g) chopped broccoli 

2 cups (250g) cooked, cubed chicken thighs

2 tbsp (30ml) soy sauce or liquid aminos 

1/4 tsp garlic powder

1/4 tsp ground ginger 

1 large egg 

2 green onions, sliced 

Directions:

1. Remove the leaves and stems from the cauliflower. Cut the cauliflower into florets and place into a food processor. Pulse 5 to 10 times or until the cauliflower resembles rice. 

2. In a large skillet, melt the coconut oil over medium heat. Place the riced cauliflower, white onion and broccoli into the skillet and cover and cook for 5 minutes. 

3. Remove the lid and stir the vegetables. Cook until the broccoli and cauliflower are tender, about 5 to 10 minutes. Add the cooked chicken to the pan and pour in the soy sauce, garlic powder and ginger. 

4. Gently mix the cauliflower rice until all is coated with the soy sauce. Push the cauliflower rice, chicken, onion and broccoli to the edges of the pan and crack open the egg into the center of the pan. 

5. Let the egg fry for about 1 to 2 minutes until it's firm, then chop it with your spatula and gently fold into the rest of the rice. Top with sliced green onions and serve warm. 

Per Serving: 427 Calories, 13.1g Total Carbs, 4.9g Fiber, 8.1g Net Carbs, 15.9g Protein, 36.2g Fat 

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Find Some of the Keto-Friendly Protein Bars

 

                                                     

                                                         KETO  BEST  PROTEIN  BARS

The keto diet is a very low carb, high fat diet that’s associated with several health benefits, including weight loss. 

For those following this diet, protein bars can be a convenient, grab-and-go option when you need a quick meal or filling snack. However, finding a keto-friendly bar can be difficult, as most protein bars are either too high in carbs or too low in fat.

Plus, even protein bars that meet the right criteria aren’t always healthy options, as they often contain large amounts of artificial ingredients, additives, and preservatives. 

Still, if you look carefully, you can find protein bars that are both keto-friendly and nutritious. Alternatively, you can make them on your own. 

There are some of the healthy keto-friendly protein bars: 

                                            MARIGOLD  PROTEIN  BARS

MariGold protein bars come in seven flavors and are renowned for their homemade taste and texture. 

Each bar offers 2–3 grams of net carbs, 5–8 grams of fiber, 16–18 grams of fat, and an impressive 20–21 grams of protein. They’re made with just a few ingredients, including grass-fed whey protein powder. 

Whey powder is a popular supplement because its protein can be quickly absorbed by your body. As a result, it may promote significant increases in strength, muscle mass, and even fat loss. 

The bars are also free of sugar alcohols, which are natural or manufactured carbs that taste sweet yet contain half the number of calories as sugar. Some people may wish to avoid sugar alcohols because they can sometimes cause digestive distress. 

Instead, these bars are sweetened with stevia, monk fruit extract, or a combination of the two. Both are zero-calorie, natural sugar alternatives. 

                                                              KETO  BARS

Founded in 2012, Keto Bars was one of the first companies to create protein bars specifically for the keto diet. In addition to being high in fat and low in net carbs, their bars are vegan, dairy-free, gluten-free, and soy-free. 

All four of their flavors have short ingredient lists and are made with a base of unsweetened chocolate, coconut, and nut butter. To keep them sugar-free, Keto Bars use two alternative sweeteners-stevia and erythritol. 

Erythritol is a sugar alcohol that occurs naturally in some fruits like watermelon and grapes, as well as fermented foods like cheese and wine. However, it can also be manufactured. 

While the bars vary slightly in their calorie count and macronutrient content, they generally provide around 230 calories, 20 grams of fat, 3 grams of net carbs, 7 grams of fiber, and 6 grams of protein. 

                                                   PERFECT  KETO  BARS

Perfect Keto designs its bars to provide just 2–3 net carbs per bar, along with around 17 grams of fat and 11 grams of protein. 

Specifically formulated for the keto diet, these protein bars come in five flavors, including cinnamon roll, salted caramel, and chocolate chip cookie dough. 

Keto-friendly bars like these regularly contain fiber and sugar alcohols, which your body can’t fully digest and absorb. Therefore, subtracting the grams of fiber and sugar alcohols from the total carbs gives you the number of net (digestible) carbs. 

Perfect Keto bars have a relatively short ingredient list, which includes almond butter, tapioca fiber, cocoa butter, cashews, medium-chain triglyceride (MCT) oil, grass-fed collagen, and stevia. 

                                                                DNX  BARS

DNX Bars are made from free-range chicken or grass-fed bison or beef, they are free of added sugars. Additional ingredients include egg whites, dates, dehydrated vegetables, nuts, seeds, and spices. 

For an extra boost of nutrition, the bars boast sacha inchi oil. Also called sacha peanut, sacha inchi (Plukenetia volubilis) is a plant that produces seeds that are rich in calcium, vitamin A, and essential omega-3 fatty acids, which may reduce inflammation. 

It offer comparable amounts of nutrients. For example, their bar made from grass-fed beef, uncured bacon, and jalapenos provides 140 calories, 9 grams of fat, 1 gram of net carbs, 1 gram of sugar, and 14 grams of protein. 

                                          BHU  KETO  BARS

BHU’s keto-friendly protein bars have a fudgy texture and are made without any artificial sweeteners or preservatives. As a result, they need to be kept refrigerated. 

One unique ingredient in these bars is organic tapioca flour, which contains prebiotic fiber. This nondigestable fiber helps feed beneficial bacteria in your gut, supporting proper digestion, a strong immune system, and heart health. 

While all 5 flavors vary in nutrient content, each bar packs 200–270 calories, 15–18 grams of fat, 2–3 grams of net carbs, 8–11 grams of protein, and an impressive 9–12 grams of fiber. 

                                  PRIMAL  KITCHEN  PROTEIN  BARS

All of the current five flavors are made from a base of nuts, egg whites, coconut oil, and various spices like cinnamon and nutmeg. They’re then sweetened with monk fruit extract and a touch of honey. 

Many of the bars also contain flax seeds, which are an excellent source of plant-based omega-3 fatty acids. In addition to reducing inflammation, omega-3s are important for your heart, brain, and immune system. 

Each bar provides approximately 200 calories, 16 grams of fat, 8–9 grams of protein, 6 grams of fiber, 2 grams of sugar, and 4 grams of net carbs. 

                                                 ATLAS  PROTEIN  BARS

With 6 dessert-inspired flavors and a cookie dough consistency, Atlas protein bars offer approximately 200 calories, 11 grams of fat, 15 grams of protein, and 5 grams of net carbs each. 

Unlike many competitors, Atlas doesn’t use any artificial sweeteners or sugar alcohols. Instead, each bar is lightly sweetened with monk fruit extract - a natural, zero-calorie sweetener. 

Furthermore, the bars include two herbs considered to be adaptogens - ashwagandha extract and maca root powder. Research suggests that adaptogens may help manage stress, boost energy levels, and ease anxiety. 

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Only Keto Vegetarian Related Shopping Items

 

                                                       KETO  VEGAN  SHOPPING  LIST

One of the best things about preparing your own meals is having complete control of what goes into the dishes and therefore, what goes into your body. Good quality ingredients can make or break a dish. You need to get the best ingredients to not only keep your body within ketosis limits but to also make yourself feel good as well as look great. Luckily, I have made this easy for you. To help kick-start your keto vegan diet in the right way, I have compiled a shopping list that will take the hassle and headache out of figuring what to get at the grocery store. 

Persue the list below and simply eliminate items that are already in your kitchen cabinet and shop based on what you plan to prepare for that week or month. This will save your time, money, and energy. 

                      FRUITS (FRESH, DRIED  AND  FROZEN)

Avocados, berries (consumed in moderation), coconut, cranberries, lemon, lime, olives, tomatoes

                                                     NUTS  AND  SEEDS

Almonds, Brazil nuts, cashew nuts (consumed in moderation), chia seeds, flax seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, peanuts, pine nuts (consumed in moderation), pistachios (consumed in moderation), pumpkin seeds, sunflower seeds, walnuts

                                            NUT  AND  SEED  BUTTERS

Almond butter, coconut butter (also called the cocont manna), hazelnut butter, macadamia nut butter, peanut butter, pecan butter, sunflower seed butter, tahini, walnut butter

                                                         VEGETABLES

Artichoke hearts, arugula, asparagus, bell peppers, beets (consumed in moderation), bok choy, broccoli, Brussel sprouts (consumed in moderation), butternut squash, cabbage, carrots (consumed in moderation) cauliflower, celery, collards, cucumber, daikon radishes, eggplant, fennel, garlic, kale, lettuce, mushrooms, mustard greens, okra, onion (consumed in moderation), pumpkin, shallots, spinach, spaghetti squash, sprouts, turnips, zucchini

                                                   DAIRY  ALTERNATIVES

Cashew cheese, vegan butter, vegan cheeses, vegan cream cheese, vegan mayo

                                                           SWEETENERS

Erythritol, liquid and powdered stevia, monk fruit sweetener

                                                  SPICES

Bay leaf, black pepper, cayenne pepper, cinnamon, clove, coriander, cumin, curry powder, garlic powder, nutmeg, onion powder, paprika, salt, thyme, turmeric

                                                         OILS  AND  FATS

Almond oil, avocado oil, cacao butter, coconut oil, flax seed oil, hazelnut oil, macadamia nut oil, MCT oil, olive oil, walnut oil

                                                    OTHER  INGREDIENTS

Almond extract, almond flour, apple cider vinegar, baking powder, baking soda, balsamic vinegar, coconut amions, coconut flour, coconut milk (canned and full fat), dairy-free yogurt such as cashew yogurt, dark chocolate (70% and up), jackfruit, kelp noodles, nutritional yeast, psyllium husk, seaweed snacks, seitan, shirataki noodles, soy sauce, tamari, tempeh, tofu, vanilla extract, white vinegar

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