Lunch is the second meal of the day. It is eaten around midday. Lunch varies in size by region and culture. Lunch provides energy and nutrients to keep the body and brain working through the afternoon. Lunch also provides nourishment to the body and brain and reduces stress, and eating lunch provides a break from the activities of the day and gives energy for the rest of the afternoon. My Keto lunch recipes are designed to provide you energy and nutrition staying in your ketosis.
Keto means a ketogenic diet that has low carbohydrates values. These keto lunch recipes have low carbs. Many people who follow the ketogenic diet prefer to track net carbs rather than total carbs. To calculate net carbs, you simply take the total carb count of the meal and subtract the grams of fiber since fiber cannot be digested. I have shown the net carbs and total carbs in each recipe for your better understanding.
Having a well-balanced keto lunch is crucial for maintaining energy levels and focus throughout the afternoon. By incorporating healthy fats, moderate proteins, and low-carb vegetables into your midday meal, you can ensure sustained energy without the afternoon slump often caused by high-carb meals. This approach not only supports ketosis but also helps in managing hunger and cravings, making it easier to stick to your dietary goals.
A variety of ingredients can be used to create delicious and satisfying keto lunches. Leafy greens, bell peppers, and cucumbers are excellent low-carb options for salads and wraps. You can pair these with proteins like grilled chicken, turkey, or tofu, and add healthy fats such as avocado, olive oil, or nuts to create a nutrient-dense meal. These combinations not only taste great but also provide the essential nutrients your body needs to function optimally.
Meal prepping your keto lunches can save time and reduce stress during busy weekdays. Preparing your meals in advance ensures that you have healthy, keto-friendly options readily available, preventing the temptation to opt for high-carb convenience foods. Simple dishes like mason jar salads, lettuce wraps, and keto-friendly casseroles can be prepared ahead of time and stored in the fridge, making them perfect for grab-and-go lunches.
35 Keto Lunch Recipes
Following is the complete list of my amazing 35 Keto Lunch Recipes that you can enjoy if you are on a keto diet.
1. Slow-Cooker Beef Chili
Beef Chili
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Ingredients
- 1 tablespoon coconut oil
- 1 medium yellow onion chopped
- 3 cloves garlic minced
- 1 pound ground beef 80% lean
- 1 small red pepper chopped
- 1 small green pepper chopped
- 1 cup diced tomatoes
- 1 cup low-carb tomato sauce
- 1 tablespoon chili powder
- 2 teaspoons dried oregano
- 1 ½ teaspoons dried basil
- Salt and pepper
- ¾ cup shredded cheddar cheese
- ½ cup diced red onion
Instructions
- Heat the oil in a skillet over medium-high heat.
- Add the onions and sauté for 4 minutes, then stir in the garlic and cook 1 minute.
- Stir in the beef and cook until it is browned, then drain some of the fat.
- Spoon the mixture into a slow cooker and add the spices.
- Cover and cook on low heat for 5 to 6 hours, then spoon into bowls.
- Serve with shredded cheddar and diced red onion.
Nutrition Info (Per Serving):
- Calories: 395 kcal
- Fat: 19.5 g
- Protein: 42 g
- Carbs: 12.5 g
- Fiber: 3.5 g
- Net Carbs: 9 g
2. Spicy Sausage And Shrimp Soup
Spicy Sausage And Shrimp Soup
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Ingredients
- 1 tablespoon olive oil
- 3 small stalks celery diced
- 1 small yellow onion chopped
- 1 small red pepper chopped
- 3 cloves garlic minced
- 1 tablespoon tomato paste
- 2 teaspoons smoked paprika
- ½ teaspoon ground coriander
- Salt and pepper
- 8 ounces chorizo sausage diced
- 1 cup diced tomatoes
- 4 cups chicken broth
- 12 ounces shrimp peeled and deveined
- Fresh chopped cilantro
Instructions
- Heat the oil in a heavy stockpot over medium-high heat.
- Add the celery, onion, and red pepper, and sauté for 6 to 8 minutes until tender.
- Stir in the garlic, tomato paste, and seasonings, then cook for 1 minute.
- Add the sausage and tomatoes and cook for 5 minutes.
- Stir in the broth, then bring to a simmer and cook, uncovered, for 20 minutes.
- Adjust seasoning to taste then add the shrimp.
- Simmer until just cooked through, about 3 to 4 minutes.
- Spoon into bowls and serve with fresh cilantro.
Nutrition Info (Per Serving):
- 465 calories
- 28.5g fat
- 39g protein
- 11.5g carbs
- 2g fiber
- 9.5g net carbs
3. Bacon-Wrapped Chicken Rolls
Bacon-Wrapped Chicken Rolls
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Ingredients
- 6 boneless skinless, chicken breast halves
- 6 slices uncooked bacon
Instructions
- Preheat the oven to 350°F.
- Pound the chicken breast halves with a meat mallet to flatten.
- Roll the chicken breast halves up then wrap each one with bacon.
- Place the rolls on a foil-lined baking sheet.
- Bake for 30 to 35 minutes until the chicken is done and the bacon crisp.
Nutrition Info (Per Serving):
- 350 calories
- 16g fat
- 46g protein
- 0.5g carbs
- 0g fiber
- 0.5g net carbs
4. Avocado Egg Salad On Lettuce
Avocado Egg Salad On Lettuce
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Ingredients
- 4 large hardboiled eggs cooled and peeled
- 1 small avocado pitted and chopped
- 1 medium stalk celery diced
- ¼ cup diced tomatoes
- 2 tablespoons fresh lemon juice
- Salt and pepper
- 4 cups chopped romaine lettuce
Instructions
- Coarsely chop the eggs into a bowl.
- Toss in the avocado, celery, tomatoes, and lemon juice.
- Season with salt and pepper then serve over chopped lettuce.
Nutrition Info (Per Serving):
- 375 calories
- 30g fat
- 15.5g protein
- 15g carbs
- 8g fiber
- 7g net carbs
5. Slow-Cooker Chicken Fajita Soup
Chicken Fajita Soup
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Ingredients
- 12 ounces chicken thighs
- 1 cup diced tomatoes
- 2 cups chicken stock
- ½ cup enchilada sauce
- 2 ounces chopped green chiles
- 1 tablespoon minced garlic
- 1 medium yellow onion chopped
- 1 small red pepper chopped
- 1 jalapeno seeded and minced
- 2 teaspoons chili powder
- ¾ teaspoon paprika
- ½ teaspoon ground cumin
- Salt and pepper
- 1 small avocado sliced thinly
- ¼ cup chopped cilantro
- 1 lime cut into wedges
Instructions
- Combine the chicken, tomatoes, chicken stock, enchilada sauce, chiles, and garlic in the slow cooker and stir well.
- Add the onion, bell peppers, and jalapeno.
- Stir in the seasonings then cover and cook on low for 5 to 6 hours.
- Remove the chicken and chop or shred then stir it back into the soup.
- Spoon into bowls and serve with sliced avocado, cilantro, and lime wedges.
Nutrition Info (Per Serving):
- 325 calories
- 17g fat
- 28g protein
- 17g carbs
- 7g fiber
- 10g net carbs
6. Asparagus And Mushroom Soup
Asparagus And Mushroom Soup
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Ingredients
- 1 tablespoon butter
- 1 small yellow onion chopped
- 3 cloves garlic minced
- 1 pound asparagus trimmed and chopped
- 2 cups sliced mushrooms
- 4 cups vegetable broth
- 4 cups fresh baby spinach
- 1 teaspoon fresh chopped tarragon
- ½ cup heavy cream
- ¼ cup fresh lemon juice
- ¼ cup fresh chopped parsley
- Salt and pepper
Instructions
- Melt the butter in a stockpot and add the onion.
- Sauté the onion until browned, then stir in the garlic and cook 1 minute more.
- Stir in the asparagus and mushrooms, then sauté for 4 minutes.
- Pour in the vegetable broth along with the spinach and tarragon.
- Bring to a boil, then reduce heat and simmer for 30 minutes on medium- low heat.
- Remove from heat, then stir in the cream, lemon juice, and parsley.
- Cover and let rest for 20 minutes, then season with salt and pepper to taste.
Nutrition Info (Per Serving):
- 170 calories
- 10.5g fat
- 10g protein
- 11g carbs
- 4g fiber
- 7g net carbs
7. Thai Coconut Shrimp Soup
Thai Coconut Shrimp Soup
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Ingredients
- 1 tablespoon coconut oil
- 1 small yellow onion diced
- 4 cups chicken broth
- 1 14-ounce can coconut milk
- 1 cup fresh chopped cilantro
- 1 jalapeno seeded and chopped
- 1 tablespoon grated ginger
- 2 cloves garlic minced
- 1 lime zested and juiced
- 6 ounces uncooked shrimp peeled and deveined
- 1 cup sliced mushrooms
- 1 small red onion sliced thinly
- 1 tablespoon fish sauce
Instructions
- Heat the coconut oil in a saucepan over medium heat.
- Add the yellow onions and sauté until translucent, about 6 to 7 minutes.
- Stir in the chicken broth, coconut milk, cilantro, and jalapeno.
- Add the ginger, garlic, and lime zest then bring to boil.
- Reduce heat and simmer for 20 minutes - strain the mixture and discard the solids.
- Return the remaining liquid to the saucepan and add the shrimp, mushrooms, and red onion.
- Stir in the lime juice and fish sauce then simmer for 10 minutes. Serve hot.
Nutrition Info (Per Serving):
- 375 calories
- 29.5g fat
- 18g protein
- 13g carbs
- 3.5g fiber
- 9.5g net carbs
8. Chicken Enchilada Soup
Chicken Enchilada Soup
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Ingredients
- 2 tablespoons coconut oil
- 2 medium stalks celery sliced
- 1 small yellow onion chopped
- 1 small red pepper chopped
- 2 cloves garlic minced
- 1 cup diced tomatoes
- 2 teaspoons ground cumin
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- 4 cups chicken broth
- 1 cup canned coconut milk
- 8 ounces cooked chicken thighs chopped
- 2 tablespoons fresh lime juice
- ¼ cup fresh chopped cilantro
Instructions
- Heat the oil in a saucepan over medium-high heat then add the celery, onion, peppers, and garlic – sauté for 4 to 5 minutes.
- Stir in the garlic and cook for a minute until fragrant.
- Add the tomatoes and spices then cook for 3 minutes, stirring often.
- Add the broth and bring the soup to a boil, then reduce heat and simmer for about 20 minutes.
- Stir in the coconut milk and simmer for another 20 minutes, then add the chicken.
- Cook until the chicken is heated through, then stir in the lime juice and cilantro.
Nutrition Info (Per Serving):
- 380 calories
- 27g fat
- 24g protein
- 12g carbs
- 3.5g fiber
- 8.5g net carbs
9. Kale Caesar Salad With Chicken
Kale Caesar Salad With Chicken
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Ingredients
- 1 tablespoon olive oil
- 6 ounces boneless chicken thigh chopped
- Salt and pepper
- 3 tablespoons mayonnaise
- 1 tablespoon lemon juice
- 1 anchovy chopped
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- 4 cups fresh chopped kale
Instructions
- Heat the oil in a skillet over medium-high heat.
- Season the chicken with salt and pepper, then add to the skillet.
- Cook until the chicken is no longer pink, then remove from heat.
- Combine the mayonnaise, lemon juice, anchovies, mustard, and garlic in a blender.
- Blend smooth, then season with salt and pepper.
- Toss the kale with the dressing, then divide in half and top with chicken to serve.
Nutrition Info (Per Serving):
- 390 calories
- 30g fat
- 19g protein
- 15g carbs
- 2.5g fiber
- 12.5g net carbs
10. Chopped Kale Salad With Bacon
Chopped Kale Salad With Bacon
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Ingredients
- 6 slices uncooked bacon
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- Liquid stevia to taste
- Salt and pepper
- 4 cups fresh chopped kale
- ¼ cup thinly sliced red onion
Instructions
- Cook the bacon in a skillet until crisp then remove to paper towels and
- chop.
- Reserve ¼ cup of the bacon grease in the skillet and warm over low heat.
- Whisk in the apple cider vinegar, mustard, and stevia then season with salt and pepper.
- Toss in the kale and cook for 1 minute then divide between two plates.
- Top the salads with red onion and chopped bacon to serve.
Nutrition Info (Per Serving):
- 230 calories
- 12g fat
- 15g protein
- 16g carbs
- 2.5g fiber
- 13.5g net carbs
11. Curried Chicken Soup
Curried Chicken Soup
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Ingredients
- 2 tablespoons olive oil divided
- 4 boneless chicken thighs about 12 ounces
- 1 small yellow onion chopped
- 2 teaspoons curry powder
- 2 teaspoons ground cumin
- Pinch cayenne
- 4 cups chopped cauliflower
- 4 cups chicken broth
- 1 cup water
- 2 cloves minced garlic
- ½ cup canned coconut milk
- 2 cups chopped kale
- Fresh chopped cilantro
Instructions
- Chop the chicken into bite-sized pieces then set aside.
- Heat 1 tablespoon oil in a saucepan over medium heat.
- Add the onions and cook for 4 minutes then stir in half of the spices.
- Stir in the cauliflower and sauté for another 4 minutes.
- Pour in the broth then add the water and garlic and bring to a boil.
- Reduce heat and simmer for 10 minutes until the cauliflower is softened.
- Remove from heat and stir in the coconut milk and kale.
- Heat the remaining oil in a skillet and add the chicken – cook until browned.
- Stir in the rest of the spices then cook until the chicken is done.
- Stir the chicken into the soup and serve hot, garnished with fresh cilantro.
Nutrition Info (Per Serving):
- 390 calories
- 22g fat
- 34g protein
- 14.5g carbs
- 4.5g fiber
- 10g net carbs
12. Fried Avocado Tuna Balls
Fried Avocado Tuna Balls
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Ingredients
- ¼ cup canned coconut milk
- 1 teaspoon onion powder
- 1 clove garlic minced
- Salt and pepper
- 10 ounces canned tuna drained
- 1 medium avocado diced finely
- ½ cup almond flour
- ¼ cup olive oil
Instructions
- Whisk together the coconut milk, onion powder, garlic, salt and pepper in a bowl.
- Flake the tuna into the bowl and stir in the avocado.
- Divide the mixture into 10 to 12 balls and roll in the almond flour.
- Heat the oil in a large skillet over medium-high heat.
- Add the tuna avocado balls and fry until golden brown then drain on paper towels.
Nutrition Info (Per Serving):
- 455 calories
- 38.5g fat
- 23g protein
- 8.5g carbs
- 5g fiber
- 3.5g net carbs
13. Bacon-Wrapped Hot Dogs
Bacon-Wrapped Hot Dogs
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Ingredients
- 4 all-beef hot dogs
- 2 slices cheddar cheese
- 4 slices uncooked bacon
Instructions
- Slice the hotdogs lengthwise, cutting halfway through the thickness.
- Cut the cheese slices in half and stuff one half into each hot dog.
- Wrap the hotdogs in bacon then place them on a foil-lined roasting pan.
- Bake for 30 minutes or until the bacon is crisp.
Nutrition Info (Per Serving):
- 500 calories
- 43g fat
- 24g protein
- 4g carbs
- 0g fiber
- 4g net carbs
14. Ham, Egg, And Cheese Sandwich
Ham, Egg, And Cheese Sandwich
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Ingredients
- 1 large egg separated
- Pinch cream of tartar
- Pinch salt
- 1 ounce cream cheese softened
- 1 large egg
- 1 teaspoon butter
- 3 ounces sliced ham
- 1 slice cheddar cheese
Instructions
- For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
- Beat the egg whites with the cream of tartar and salt until soft peaks form.
- Whisk the cream cheese and egg yolk until smooth and pale yellow.
- Fold in the egg whites a little at a time until smooth and well combined.
- Spoon the batter onto the baking sheet into two even circles.
- Bake for 25 minutes until firm and lightly browned.
- To complete the sandwich, fry the egg in butter until done to your preference.
- Arrange the sliced ham on top of one bread circle.
- Top with the fried egg and the sliced cheese then the second bread circle.
- Serve immediately or cook in a greased skillet to melt the cheese first.
Nutrition Info (Per Serving):
- 530 calories
- 40g fat
- 36g protein
- 5.5g carbs
- 1g fiber
- 4.5g net carbs
15. Tuna Lettuce Salad
Tuna Lettuce Salad
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Ingredients
- ¼ cup mayonnaise
- 1 tablespoon fresh lemon juice
- 1 tablespoon pickle relish
- 2 6-ounce cans tuna in oil, drained and flaked
- ½ cup cherry tomatoes halved
- ¼ cup diced cucumber
- Salt and pepper
- 4 cups chopped romaine lettuce
Instructions
- Whisk together the mayonnaise, lemon juice, and relish in a bowl.
- Toss in the flaked tuna, tomatoes, and cucumber – season with salt and pepper.
- Spoon over chopped lettuce to serve.
Nutrition Info (Per Serving):
- 550 calories
- 35g fat
- 48g protein
- 8.5g carbs
- 1.5g fiber
- 7g net carbs
16. Beef And Pepper Kebabs
Beef And Pepper Kebabs
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Ingredients
- 2 tablespoons olive oil
- 1 ½ tablespoons balsamic vinegar
- 2 teaspoons Dijon mustard
- Salt and pepper
- 8 ounces beef sirloin cut into 2-inch pieces
- 1 small red pepper cut into chunks
- 1 small green pepper cut into chunks
Instructions
- Whisk together the olive oil, balsamic vinegar, and mustard in a shallow dish.
- Season the steak with salt and pepper, then toss in the marinade.
- Let marinate for 30 minutes, then slide onto skewers with the peppers.
- Preheat a grill pan to high heat and grease with cooking spray.
- Cook the kebabs for 2 to 3 minutes on each side until the beef is done.
Nutrition Info (Per Serving):
- 365 calories
- 21.5g fat
- 35.5g protein
- 6.5g carbs
- 1.5g fiber
- 5g net carbs
17. Three Meat And Cheese Sandwich
Three Meat And Cheese Sandwich
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Ingredients
- 1 large egg separated
- Pinch cream of tartar
- Pinch salt
- 1 ounce cream cheese softened
- 1 ounce sliced ham
- 1 ounce sliced hard salami
- 1 ounce sliced turkey
- 2 slices cheddar cheese
Instructions
- For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
- Beat the egg whites with the cream of tartar and salt until soft peaks form.
- Whisk the cream cheese and egg yolk until smooth and pale yellow.
- Fold in the egg whites a little at a time until smooth and well combined.
- Spoon the batter onto the baking sheet into two even circles.
- Bake for 25 minutes until firm and lightly browned.
- To complete the sandwich, layer the sliced meats and cheeses between the two bread circles.
- Grease a skillet with cooking spray and heat over medium heat.
- Add the sandwich and cook until browned underneath, then flip and cook until the cheese is just melted.
Nutrition Info (Per Serving):
- 610 calories
- 48g fat
- 40g protein
- 3g carbs
- 0.5g fiber
- 2.5g
18. Cauliflower Leek Soup
Cauliflower Leek Soup
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Ingredients
- 4 cups chicken broth
- ½ medium head cauliflower chopped
- 1 cup sliced leeks
- ½ cup heavy cream
- Salt and pepper
- 2 ounces diced pancetta
Instructions
- Combine the broth and cauliflower in a saucepan over medium-high heat.
- Bring the chicken broth to a boil then add the sliced leeks.
- Boil on medium heat, covered, for 1 hour until the cauliflower is tender.
- Remove from heat and puree the soup with an immersion blender.
- Stir in the cream, then season with salt and pepper.
- Fry the chopped pancetta in a skillet over medium-high heat until crisp.
- Spoon the soup into bowls and sprinkle with pancetta to serve.
Nutrition Info (Per Serving):
- 200 calories
- 13g fat
- 12g protein
- 8.5g carbs
- 2g fiber
- 6.5g net carbs
19. Chopped Lettuce Salad
Chopped Lettuce Salad
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Ingredients
- 4 cups fresh chopped lettuce
- 1 small avocado pitted and chopped
- ½ cup cherry tomatoes halved
- ¼ cup diced cucumber
- 2 hardboiled eggs peeled and sliced
- 1 cup diced ham
- ½ cup shredded cheddar cheese
Instructions
- Divide the lettuce between two salad plates or bowls.
- Top the salads with diced avocado, tomato, and celery.
- Add the sliced egg, diced ham, and shredded cheese.
- Serve the salads with your favorite keto-friendly dressing.
Nutrition Info (Per Serving):
- 520 calories
- 39.5g fat
- 27g protein
- 17.5g carbs
- 9g fiber
- 8.5g net carbs
20. Avocado Spinach Salad
Avocado Spinach Salad
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Ingredients
- 4 cups fresh baby spinach
- 2 tablespoons olive oil
- 1 ½ tablespoons balsamic vinegar
- ½ tablespoon Dijon mustard
- Salt and pepper
- 1 medium avocado sliced thinly
- ¼ cup sliced almonds toasted
Instructions
- Toss the spinach with the olive oil, balsamic vinegar, Dijon mustard, salt and pepper.
- Divide the spinach between two salad plates.
- Top the salads with sliced avocado and toasted almonds to serve.
Nutrition Info (Per Serving):
- 415 calories
- 40g fat
- 6.5g protein
- 14g carbs
- 10g fiber
- 4g net carbs
21. Coconut Chicken Tenders
Coconut Chicken Tenders
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Ingredients
- ¼ cup almond flour
- 2 tablespoons shredded unsweetened coconut
- ½ teaspoon garlic powder
- 2 pounds boneless chicken tenders
- Salt and pepper
- 2 large eggs whisked well
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment.
- Stir together the almond flour, coconut, and garlic powder in a shallow dish.
- Season the chicken with salt and pepper, then dip into the beaten eggs.
- Dredge the chicken tenders in the almond flour mixture, then arrange on the baking sheet.
- Bake for 25 to 30 minutes until browned and cooked through. Serve hot.
Nutrition Info (Per Serving):
- 325 calories
- 9.5g fat
- 56.5g protein
- 2g carbs
- 1g fiber
- 1g net carbs
22. Cheesy Chicken Sandwich
Cheesy Chicken Sandwich
Ingredients
- 1 large egg separated into white and yolk
- Pinch cream of tartar
- Pinch salt
- 1 ounce cream cheese softened
- 1 cup cooked chicken breast shredded
- 2 tablespoons hot sauce
- 1 slice Swiss cheese
Instructions
- For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
- Beat the egg whites with the cream of tartar and salt until soft peaks form.
- Whisk the cream cheese and egg yolk until smooth and pale yellow.
- Fold in the egg whites a little at a time until smooth and well combined.
- Spoon the batter onto the baking sheet into two even circles.
- Bake for 25 minutes until firm and lightly browned.
- Shred the chicken into a bowl and toss with the hot sauce.
- Spoon the chicken onto one of the bread circles and top with cheese.
- Top with the other bread circle and enjoy.
Nutrition Info (Per Serving):
- 555 calories
- 33.5g fat
- 58g protein
- 3.5g carbs
- 0g fiber
- 3.5g net carbs
23. Spinach Cauliflower Soup
Spinach Cauliflower Soup
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Ingredients
- 1 tablespoon coconut oil
- 1 small yellow onion chopped
- 2 cloves garlic minced
- 2 cups chopped cauliflower
- 8 ounces fresh baby spinach chopped
- 3 cups vegetable broth
- ½ cup canned coconut milk
- Salt and pepper
Instructions
- Heat the oil in a saucepan over medium-high heat – add the onion and garlic.
- Sauté for 4 to 5 minutes until browned, then stir in the cauliflower.
- Cook for 5 minutes until browned, then stir in the spinach.
- Let it cook for 2 minutes until wilted, then stir in the broth and bring to boil.
- Remove from heat and puree the soup with an immersion blender.
- Stir in the coconut milk and season with salt and pepper to taste. Serve hot.
Nutrition Info (Per Serving):
- 165 calories
- 12g fat
- 7g protein
- 9g carbs
- 3.5g fiber
- 5.5g net carbs
24. Sesame Chicken Avocado Salad
Sesame Chicken Avocado Salad
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Ingredients
- 1 tablespoon sesame oil
- 8 ounces boneless chicken thighs chopped
- Salt and pepper
- 4 cups fresh spring greens
- 1 cup sliced avocado
- 2 tablespoons olive oil
- 2 tablespoons rice wine vinegar
- 1 tablespoon sesame seeds
Instructions
- Heat the sesame oil in a skillet over medium-high
- Season the chicken with salt and pepper, then add to the
- Cook the chicken until browned and cooked through, stirring
- Remove the chicken from the heat and cool
- Divide the spring greens onto two salad plates and top with
- Drizzle the salads with olive oil and rice wine
- Top with cooked chicken and sprinkle with sesame seeds to serve.
Nutrition Info (Per Serving):
- 540 calories
- 47.5g fat
- 23g protein
- 10.5g carbs
- 8g fiber
- 2.5g net carbs
25. Spring Salad with Shaved Parmesan
Spring Salad with Shaved Parmesan
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Ingredients
- 3 slices uncooked bacon
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- Salt and pepper
- Liquid stevia extract to taste
- 4 ounces mixed spring greens
- ½ small red onion sliced thinly
- ⅓ cup roasted pine nuts
- ¼ cup shaved parmesan
Instructions
- Cook the bacon in a skillet until crisp then remove to paper
- Reserve ¼ cup of bacon fat in the skillet, discarding the rest, then chop the bacon.
- Whisk the red wine vinegar and mustard into the bacon fat in the
- Season with salt and pepper, then sweeten with stevia to taste and let cool slightly.
- Combine the spring greens, red onion, pine nuts, and parmesan in a salad bowl.
- Toss with the dressing, then top with chopped bacon to serve.
Nutrition Info (Per Serving):
- 295 calories
- 25g fat
- 14.5g protein
- 6.5g carbs
- 3g fiber
- 3.5g net carbs
26. Fried Salmon Cakes
Fried Salmon Cakes
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Ingredients
- 1 tablespoon butter
- 1 cup riced cauliflower
- Salt and pepper
- 8 ounces boneless salmon fillet
- ¼ cup almond flour
- 2 tablespoons coconut flour
- 1 large egg
- 2 tablespoons minced red onion
- 1 tablespoon fresh chopped parsley
- 2 tablespoons coconut oil
Instructions
- Melt the butter in a skillet over medium heat, then cook the cauliflowerfor 5 minutes until tender – season with salt and
- Spoon the cauliflower into a bowl and reheat the
- Add the salmon and season with salt and
- Cook the salmon until just opaque, then remove and flake the fish into a bowl.
- Stir in the cauliflower along with the almond flour, coconut flour, egg, red onion, and
- Shape into 6 patties then fry in coconut oil until both sides are browned.
Nutrition Info (Per Serving):
- 505 calories
- 37.5g fat
- 31g protein
- 14.5g carbs
- 8g fiber
- 6.5g net carbs
27. Bacon And Avocado Sandwich
Bacon And Avocado Sandwich
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Ingredients
- 1 large egg separated
- Pinch cream of tartar
- Pinch salt
- 1 ounce cream cheese softened
- 2 slices uncooked bacon
- ¼ cup sliced avocado
- ¼ cup shredded lettuce
- 1 slice tomato
Instructions
- For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
- Beat the egg whites with the cream of tartar and salt until soft peaks
- Whisk the cream cheese and egg yolk until smooth and pale
- Fold in the egg whites a little at a time until smooth and well
- Spoon the batter onto the baking sheet into two even
- Bake for 25 minutes until firm and lightly
- Cook the bacon in a skillet until crisp, then drain on a paper
- Assemble the sandwich with the bacon, avocado, lettuce, and tomato.
Nutrition Info (Per Serving):
- 355 calories
- 30g fat
- 16.5g protein
- 5.5g carbs
- 2.5g fiber
- 3g net carbs
28. Egg Drop Soup
Egg Drop Soup
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Ingredients
- 5 cups chicken broth
- 4 chicken bouillon cubes
- 1 ½ tablespoons chili garlic paste
- 6 large eggs whisked
- ½ green onion sliced
Instructions
- Crush the bouillon cubes and stir into the broth in a
- Bring it to a boil, then stir in the chili garlic
- Cook until steaming, then remove from
- While whisking, drizzle in the beaten
- Let sit for 2 minutes then serve with sliced green onion.
Nutrition Info (Per Serving):
- 165 calories
- 9.5g fat
- 16g protein
- 2.5g carbs
- 0g fiber
- 2.5g carbs
29. Egg Salad Over Lettuce
Egg Salad Over Lettuce
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Ingredients
- 3 large hardboiled eggs cooled
- 1 small stalk celery diced
- 3 tablespoons mayonnaise
- 1 tablespoon fresh chopped parsley
- 1 teaspoon fresh lemon juice
- Salt and pepper
- 4 cups fresh chopped lettuce
Instructions
- Peel and dice the eggs into a mixing
- Stir in the celery, mayonnaise, parsley, lemon juice, salt and
- Serve spooned over fresh chopped lettuce
Nutrition Info (per serving):
- 260 calories
- 23g fat
- 10g protein
- 4g carbs
- 1g fiber
- 3g net carbs
30. Taco Salad with Creamy Dressing
Taco Salad with Creamy Dressing
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Ingredients
- 6 ounces ground beef 80% lean
- Salt and pepper
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 4 cups fresh chopped lettuce
- ½ cup diced tomatoes
- ¼ cup diced red onion
- ¼ cup shredded cheddar cheese
- 3 tablespoons mayonnaise
- 1 teaspoon apple cider vinegar
- Pinch paprika
Instructions
- Cook the ground beef in a skillet over medium-high heat until
- Drain half the fat, then season with salt and pepper and stir in the taco seasoning.
- Simmer for 5 minutes, then remove from
- Divide the lettuce between two salad bowls, then top with ground
- Add the diced tomatoes, red onion, and cheddar
- Whisk together the remaining ingredients, then drizzle over the salads to serve.
Nutrition Info (Per Serving):
- 470 calories
- 36g fat
- 28g protein
- 7.5g carbs
- 1.5g fiber
- 6g net carbs
31. Baked Chicken Nuggets
Baked Chicken Nuggets
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Equipment
- Oven
Ingredients
- ¼ cup almond flour
- 1 teaspoon chili powder
- ½ teaspoon paprika
- 2 pounds boneless chicken thighs cut into 2-inch chunks
- Salt and pepper
- 2 large eggs whisked well
Instructions
- Preheat the oven to 400°F and line a baking sheet with
- Stir together the almond flour, chili powder, and paprika in a shallow
- Season the chicken with salt and pepper, then dip in the beaten
- Dredge the chicken pieces in the almond flour mixture, then arrange on the baking
- Bake for 20 minutes until browned and crisp. Serve hot.
Nutrition Info (per serving):
- 400 calories
- 26g fat
- 43g protein
- 2g carbs
- 1g fiber
- 1g net carbs
32. Provolone And Ham Sandwich
Provolone And Ham Sandwich
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Ingredients
- 1 large egg separated
- Pinch cream of tartar
- Pinch salt
- 1 ounce cream cheese softened
- ¼ cup shredded provolone cheese
- 3 ounces sliced ham
Instructions
- For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
- Beat the egg whites with the cream of tartar and salt until soft peaks
- Whisk the cream cheese and egg yolk until smooth and pale
- Fold in the egg whites a little at a time until smooth and well
- Spoon the batter onto the baking sheet into two even
- Bake for 25 minutes until firm and lightly
- Spread the butter on one side of each bread circle then place one in a preheated skillet over medium
- Sprinkle with cheese and add the sliced ham then top with the other bread circle, butter-side-up.
- Cook the sandwich for a minute or two then carefully flip it
- Let it cook until the cheese is melted then serve
Nutrition Info Per Serving:
- 425 calories
- 31g fat
- 31g protein
- 5g carbs
- 1g fiber
- 4g net carbs
33. Keto Cheeseburger Soup
Keto Cheeseburger Soup
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Ingredients
- 4 slices uncooked bacon
- 8 ounces ground beef 80% lean
- 1 medium yellow onion chopped
- 1 clove garlic minced
- 3 cups beef broth
- 2 tablespoons tomato paste
- 2 teaspoons Dijon mustard
- Salt and pepper
- 1 cup shredded lettuce
- ½ cup shredded cheddar cheese
Instructions
- Cook the bacon in a saucepan until crisp then drain on paper towels and chop.
- Reheat the bacon fat in the saucepan and add the
- Cook until the beef is browned, then drain away half the
- Reheat the saucepan and add the onion and garlic – cook for 6
- Stir in the broth, tomato paste, and mustard then season with salt and pepper.
- Add the beef and simmer on medium-low for 15 minutes,
- Spoon into bowls and top with shredded lettuce, cheddar cheese and bacon.
Nutrition Info Per Serving:
- 315 calories
- 20g fat
- 27g protein
- 6g carbs
- 1g fiber
- 5g net carbs
34. Cucumber Avocado Salad with Bacon
Cucumber Avocado Salad with Bacon
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Ingredients
- 2 cups fresh baby spinach chopped
- ½ English cucumber sliced thin
- 1 small avocado pitted and chopped
- 1 ½ tablespoon olive oil
- 1 ½ tablespoon lemon juice
- Salt and pepper
- 2 slices cooked bacon chopped
Instructions
- Combine the spinach, cucumber, and avocado in a salad
- Toss with the olive oil, lemon juice, salt and
- Top with chopped bacon to serve.
Nutrition Info Per Serving:
- 365 calories
- 24.5g fat
- 7g protein
- 13g carbs
- 8g fiber
- 5g net carbs
35. Keto Meatloaf
Keto Meatloaf
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Ingredients
- 1 pound lean ground beef
- 1 green bell pepper
- 1/2 onion
- 1 clove garlic
- 2 large eggs
- 1/2 cup almond flour
- 1/2 cup shredded cheddar
- 1/4 cup powdered Parmesan cheese
- 1 tablespoon Worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 3 slices thin-cut bacon
- 3 tablespoons sugar free ketchup
- 1 tablespoon bottled Italian salad dressing
Instructions
- Preheat the oven to 375 degrees.
- Mince the onion, garlic, and green pepper.
- Add minced onion, garlic, and green pepper to a large bowl with the ground beef, eggs, almond flour, cheddar, Parmesan cheese, Worcestershire sauce, salt, and pepper. Combine with your hands.
- Shape mixture into a loaf, about 8x4 inches, and place in a baking dish.
- Cut bacon slices in half and put over the meatloaf.
- Bake it for 25 minutes.
- Whisk the ketchup and Italian dressing together. Spread half of the mixture over the meatloaf.
- Now increase heat to 425 and bake an additional 10 minutes and spread the remaining sauce over the meatloaf.
- Bake again for 10-15 minutes or until the internal temperature reaches 160 degrees.
- Let it rest 5 minutes before slicing and serving.
Nutrition Information (Per Serving):
- 356 calories
- 22g fat
- 31g protein
- 5g carbs
- 1g fiber
- 4g net carbs
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