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A keto, or ketogenic, diet is a strict low-carb high-fat way of eating with a protein restriction. Usually it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. Many people like to add intermittent fasting for maximum effectiveness.

 

The goal of a keto diet could be weight loss, health benefits or it could be increased mental and physical performance.

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Here is a small selection of recipes to help you on your Keto journey. All ingredients are for 1 serving.

Bacon, Eggs and Tomatoes.

Instructions

  1. Fry the bacon in a pan until crispy. Put aside on a plate.

  2. Fry the eggs in the bacon grease any way you like them. Cut the cherry tomatoes in half and fry them at the same time.

  3. Season with salt and pepper to taste.

Low Carb Frittata with Fresh Spinach

  • 2 eggs

  • 4¼ tablespoons heavy whipping cream

  • 2 oz. fresh spinach

  • 11⁄3 oz. diced bacon or chorizo

  • 11⁄3 oz. shredded cheese

  • ½ tablespoon butter, for frying

  • salt and pepper

Instructions

  1. Preheat the oven to 350°F (175°C).

  2. Fry the bacon in butter until crispy. Add the spinach.

  3. Whisk the eggs and cream together and pour into a greased baking dish.

  4. Add the bacon, spinach and cheese on top and place in the middle of the oven. Bake for 25–30 minutes.

No Bread Breakfast Sandwich

  • 2 eggs

  • 1 tablespoon butter

  • ½ oz. ham

  • 1 oz. cheddar cheese or provolone cheese or edam cheese, cut in thick slices

  • salt and pepper

  • a few drops of Tabasco or Worcestershire sauce

Instructions are for 2 servings. Please modify as needed.

  1. Fry the eggs over easy (on both sides) on medium heat. Salt and pepper to taste.

  2. Use a fried egg as a base for each ‘sandwich.’ Place the ham/pastrami/cold cuts on each stack next, and then add the cheese. Top off each stack with a fried egg.

  3. Sprinkle a few drops of Tabasco or Worcestershire sauce if you’re in the mood, and serve immediately.

​Bulletproof Coffee

  • 1 cup hot coffee freshley brewed

  • 1 tablespoon coconut oil

  • 1 tablespoon unsalted butter

Instructions

  1. Combine all ingredients in a blender. Blend until smooth and frothy.

  2. Serve immediately.

Egg Butter with Smoked Salmon and Advocado

  • 2 eggs

  • ¼ teaspoon sea salt

  • 1⁄8 teaspoon ground black pepper

  • 2½ oz. butter, at room temperature

  • 1 avocado

  • 1 tablespoon olive oil

  • ½ tablespoon fresh parsley, chopped

  • 2 oz. smoked salmon

Instructions are for 2 servings. Please modify as needed.

  1. Place the eggs in a pot carefully. Cover with cold water and place on the stove without a lid. Bring the water to a boil.

  2. Lower the heat and let simmer for 7-8 minutes. Remove the eggs from the warm water and place them in a bowl with ice-cold water to cool.

  3. Peel the eggs and chop them finely. Mix eggs and butter with a fork. Season to taste with salt, pepper and other flavors of your choice, see different suggestions below.

  4. Serve the egg butter with a side of diced avocado tossed in olive oil and finely chopped parsley and a few slices of smoked salmon.

Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage

Hamburger patties

  • 6¼ oz. ground beef

  • ¼ egg

  • ¾ oz. feta cheese

  • ¼ teaspoon salt

  • 1⁄16 teaspoon ground black pepper

  • 2⁄5 oz. fresh parsley, finely chopped

  • ¼ tablespoon olive oil

  • 0.3 oz. butter

Gravy

  • 2⁄5 cup heavy whipping cream

  • 2⁄5 oz. fresh parsley, coarsely chopped

  • ½ tablespoon tomato paste

  • salt and pepper

Fried green cabbage

  • 6¼ oz. shredded green cabbage

  • 1 oz. butter

  • salt and pepper

Instructions are for 4 servings. Please modify as needed.

  1. Mix all the ingredients for the hamburgers and form eight oblong patties.

  2. Fry over medium-high heat in both butter and olive oil for at least 10 minutes or until the patties have turned a nice color.

  3. Pour the tomato paste and the whipping cream into the pan when the patties are almost done. Stir and let the cream boil together.

  4. Sprinkle chopped parsley on top before serving.

Butter-fried green cabbage

  1. Shred the cabbage with a knife or use a food processor.

  2. Melt butter in a frying pan.

  3. Sauté the shredded cabbage over medium heat for at least 15 minutes or until the cabbage reaches desired color and consistency.

  4. Stir regularly and lower the heat a little towards the end. Add salt and pepper to taste.

​Creamy Chicken Casserole

  • ½ lb chicken thighs

  • 1¾ oz. shredded cheese

  • 2⁄5 cup heavy whipping cream or sour cream

  • 22⁄3 oz. cauliflower, in florets

  • ¼ leek

  • 1 oz. cherry tomatoes

  • ½ tablespoon green pesto

  • 1⁄8 lemon, the juice

  • ¾ tablespoon butter

  • salt and pepper

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).

  2. Mix cream (or sour cream) with pesto and lemon juice. Salt and pepper to taste.

  3. Season the chicken thighs with salt and pepper, and fry in butter until they turn a nice golden brown.

  4. Place the chicken in a baking dish, and pour in the cream mixture.

  5. Chop the leek and cherry tomatoes. Top chicken with leek, tomatoes and cauliflower.

  6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked.

​Fat Head Pizza

  • ¾ cup shredded mozzarella cheese

  • 6 tablespoons almond flour

  • 1 tablespoon cream cheese

  • ½ teaspoon white wine vinegar

  • ½ egg

  • ¼ teaspoon salt

  • olive oil to grease your hands

Topping

  • 4 oz. italian sausages

  • ½ tablespoon butter

  • ¼ cup unsweetened tomato sauce

  • ¼ teaspoon dried oregano

  • ¾ cup shredded mozzarella cheese

Instructions are for 2 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).

  2. Heat mozzarella and cream cheese in a small, non-stick pan on medium heat or in a bowl in the microwave oven.

  3. Stir until they melt together. Add the other ingredients and mix well.

  4. Moisten your hands with olive oil and flatten the dough on parchment paper, making a circle about 8 inches (20 cm) in diameter. You can also use a rolling pin to flatten the dough between two sheets of parchment paper.

  5. Remove top parchment sheet (if used). Prick the crust with a fork (all over) and bake in the oven for 10–12 minutes until golden brown. Remove from the oven.

  6. While the crust is baking, sauté the ground sausage meat in olive oil or butter.

  7. Spread a thin layer of tomato sauce on the crust. Top pizza with meat and plenty of cheese. Bake for 10–15 minutes or until the cheese has melted.

  8. Sprinkle oregano on top and serve with a green salad.

​Turkey with Cream Cheese Sauce

  • 1⁄3 lb turkey breast

  • ½ tablespoon butter

  • 8½ tablespoons sour cream or heavy whipping cream

  • 1¾ oz. cream cheese

  • salt and pepper

  • 12⁄3 tablespoons small capers

  • ¼ tablespoon tamari soy sauce

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 350°F (175°C).

  2. Melt half of the butter over medium heat, in a large oven-proof frying pan. Season with salt and pepper to taste. Sauté the turkey until golden brown.

  3. Finish off the turkey breasts in the oven. When turkey is cooked though, place on a plate, and tent with foil.

  4. Pour turkey drippings into a small saucepan. Add sour cream or heavy cream, and cream cheese. Stir and bring to a light boil. Lower the heat and let simmer until thickened. Season to taste with salt and pepper. Japanese gluten-free tamari can also be used to add more color and flavor.

  5. Heat remaining butter in a medium frying pan over high heat. Quickly sauté the capers until crispy.

  6. Serve turkey with sauce and fried capers.

​Pork Chop with Blue Cheese Sauce

  • 1 pork chop

  • ½ tablespoon butter, for frying

  • salt and pepper

  • 1¾ oz. blue cheese

  • 2⁄5 cup sour cream or heavy whipping cream

  • 1¾ oz. fresh green beans

  • ¼ tablespoon butter, for frying

Instructions are for 4 servings. Please modify as needed.

  1. Start by crumbling the cheese into a small pot over medium heat. Adjust heat as necessary to let it melt gently. Be careful not to let it burn.

  2. When the cheese has melted, add the sour cream or heavy cream and increase the heat a little. Let simmer for a few minutes.

  3. Fry pork chops in butter over medium heat. Season with salt and pepper and sear one side for 2-3 minutes before flipping. Cook until internal temperature is 145°-160°F (63°-71°C). Set aside and cover with foil for 2-3 minutes.

  4. Pour the pan juices into the cheese sauce. Stir and, if needed, heat for several minutes.

  5. As blue cheese is often fairly salty, taste the sauce before adding any additional salt.

  6. Serve with green beans fried in butter or other side dish of your choice.

Spinach and Goat Cheese Pie

Pie crust

Egg Batter

  • ¾ egg

  • 22⁄3 tablespoons heavy whipping cream or sour cream

  • salt and pepper

Spinach and Goat-Cheese Filling

  • 1¼ oz. fresh spinach

  • 1⁄3 tablespoon butter or coconut oil

  • 1⁄6 garlic clove

  • 5.1343315972222E - 21 cups ground nutmeg

  • salt and pepper

  • 2⁄3 oz. shredded cheese

  • 7⁄8 oz. goat cheese, sliced

Instructions

  1. Preheat the oven to 350°F (175°C).

  2. Mix almond flour and sesame seeds in a blender. Add the remaining ingredients and mix to form a dough. Press the dough into a springform pan and prick holes with a fork.

  3. Pre-bake pie shell for 10-15 minutes.

  4. Whisk together the eggs and whipping cream or sour cream. Add salt and pepper.

  5. Chop the spinach coarsely. Finely chop the garlic. Sauté the garlic in butter or oil, add the spinach and sauté some more. Season.

  6. Add the chopped spinach to the pre-baked pie shell. Mix the grated cheese into the egg batter and pour over spinach. Top with goat cheese. Bake at 350°F (175°C) 30–40 minutes.

For a wider range of recipes please visit www.dietdoctor.com

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