KETO DIET 19 RECIPES

 KETO DIET RECIPES

1. Egg Salad

Ingredients 

1/3 cup of finely minced white onion 

½ cup of mayonnaise 

12 large eggs 

1-teaspoon salt 

½-teaspoon ground mustard 

2 tablespoons melted butter 

1-teaspoon black pepper 

Instructions 

1. Place eggs in a pot of water. Let this boil for 10 minutes, pour the water from the pot, and replace it with cold water. Let the eggs sit in the water for 2 to 3 minutes.

2. Take out the eggs and peel them. Using an egg slicer, chop the eggs into ¼-inch pieces. Add the remaining ingredients and refrigerate until ready to serve.

2. Keto Porridge  

Ingredients 

¼ cup of crushed almonds 

½ cup of hemp seeds 

1 tablespoon of xylitol 

1 cup of non-dairy milk 

2 tablespoons of freshly ground flax seeds 

¾-teaspoon pure vanilla extract 

½-teaspoon ground cinnamon 

1-tablespoon chia seeds 

Topping 

1 tablespoon of hemp seeds

Instructions

1. Mix ingredients except the topping and the almonds in a saucepan and stir well until they are properly mixed. 2. Heat this over medium heat until it begins to boil lightly. Stir once and let it cook for 1 to 2 minutes. 3. Remove from the heat, add in the ground almonds, and pour into a bowl. Add toppings then serve right away. 

Net carbs per serving: 4g

3. Avocado Salmon Breakfast 

Ingredients 

60 grams of wild caught smoked salmon 

2 tablespoons virgin olive oil Celtic sea salt Juice of 1 lemon 

30 grams of fresh, soft goat cheese 

Instructions 

1. Cut the avocado in half and remove the seed. 

2. In a food processor, process the other ingredients until coarsely chopped. 

3. Place the cream inside the avocados then serve. Alternatively, you could also cut
the avocados into cubes and the salmon in small pieces and mix them up together. Add the rest of the ingredients with the goat cheese and mix well. 

Net carbs per serving: 4g 

4.Keto Main Meals (Spaghetti Squash Casserole)

Ingredients 

Sea salt and black pepper, to taste 3ounces of Italian salami, thinly sliced ½ teaspoon of dried Italian seasoning 4 tablespoons of butter ½ cup of organic tomatoes, diced 1 large spaghetti squash, halved and seeded 1 cup of onion, diced A handful of Italian flat-leaf parsley, roughly chopped 4 large pastured eggs 2 cloves of garlic, minced ½ cup of Kalamata olives, halved Instructions 1. Heat oven to 400 degrees and place spaghetti squash on rimmed baking sheet, cut side up. Spread 1 tablespoon of butter on each half and sprinkle with black pepper and salt. Bake for about 45 minutes to 1 hour. 2. As the spaghetti bakes, heat a skillet and add remaining butter to it. Once melted, add onions, garlic, pepper, and salt to taste. When the onion starts turning golden, add the salami and tomatoes. 3. Sauté for about 10 minutes and add in the olives. 4. Once done, scrape off the flesh from the spaghetti squash and mix it with the onion mixture. Create four wells in the mixture and crack an egg onto each. 5. Place pan in oven and bake the egg whites cook through. Just before serving, sprinkle some fresh parsley. Net carbs per serving: 13.25g 

5. Tuna Salad 

Ingredients 

 1-tablespoon virgin olive oil 

1 head lettuce Salt taste 

1 tablespoon fresh lemon juice 

140g of tinned tuna 

2 tablespoons mayonnaise 

1 medium spring onion 

2 organic hard-boiled eggs 

Directions 

1. Tear up the lettuce, wash, and then drain. 2. Spread the leaves at the bottom of your serving bowl and place the shredded tuna on top. 3. Place the mayo, fresh chopped onions, and the boiled egg on top. Mix well, drizzle with olive oil and enjoy. Net carbs per serving: 3.9g 

6. Ginger Beef 

Ingredients 

2 sirloin steaks cut into strips 

1 clove of garlic, crushed 

1-tablespoon olive oil 

4 tablespoons apple cider vinegar 

1 small onion Salt and pepper 

1 teaspoon ground ginger 

2 small diced tomatoes Instructions 

1. Add oil to a skillet and cook the steak over medium-high heat until brown. 

2. Once the steaks are well seared, add in tomatoes, onion, and garlic. 

3. In a bowl, stir ginger, pepper, vinegar and salt and stir. 

4. Cover, lower the heat and simmer until the liquid evaporates. Serve and enjoy. Net carbs per serving: 3g 

7. Keto Casserole 

Ingredients 

1 package cream cheese 

 ½-cup low sugar ketchup 

½ pound corned beef 

2 cups Swiss cheese 

1 can sauerkraut 

½ teaspoon of caraway seeds 

2 tablespoons of pickle brine

 ½ cup of mayo 

Instructions 

1. Heat oven to 350 degrees.

 2. In low heat place pan, melt cream cheese; add ketchup and mayo. 

3. After a few minutes, add the sauerkraut, beef, and Swiss cheese. Mix until the cheese melts. 

4. Remove from the heat and mix with the pickle juice. Pour this into a greased dish and top with the remaining Swiss cheese. 

5. Garnish with caraway seeds. Place in the oven until the cheese melts and enjoy. Net carbs per serving: 6g 

8. Keto Pork Chops 

Ingredients 

1 medium star anise 

1 tablespoon of almond flour 

4 boneless pork chops 

½ teaspoon of five spice 

½ tablespoon of sugar-free ketchup 

1 ½ teaspoons soy sauce 

4 halved garlic cloves 

½ tablespoon of chili paste 

1 stalk of lemongrass 

½ teaspoon of peppercorns 

1-tablespoon fish sauce 

1-teaspoon sesame oil 

Instructions 

1. Put the pork chops on a flat table and use a rolling pin wrapped in wax paper to pound the pork chops into ½-inch thick pieces. 

2. Grind peppercorns and anise in a blender (or mortar and pestle) to a fine powder. 

3. Add the garlic and lemongrass to the blender or pound to a puree. 

4. Add the fish sauce, sesame oil, soy sauce, and five-spice powder then mix well. 

5. Season the pork chops, place them on a tray, add the marinade, and then turn over to ensure the pork chops are well coated. Cover and leave for about 1 to 2 hours. 

6. Place a pan on high heat, add oil, and then coat the pork chops lightly with almond flour. 

7. Place the coated chops in the pan and cook both sides (about 2 minutes on each side). 

8. When done, cut the chops into several strips. 

9. To make the sauce, mix together sugar-free ketchup and chili paste. You can serve with Parmesan green beans. Net carbs per serving: 6g 

9.Keto Snacks 

Zucchini Hummus Makes 3 cups 

Ingredients 

½ cup of fresh lemon juice 

1½ teaspoons of cumin 

4 tablespoons of olive oil 

2 organic chopped zucchinis 

1 teaspoon of sea salt (or to taste) 

1 cup of raw tahini 

½ cup of raw sesame seeds 

Instructions 

1. Start by soaking the sesame seeds for about four hours. 

2. Drain them and dump all the other ingredients in a blender. Blend on high speed as you scrape the sides. Serve with carrot or vegetable sticks. Net carbs per cup: 3g 

10. Parsnip Chips Makes 4 cups

 Ingredients 

2 medium parsnips, peeled & sliced Salt Oil for frying (your choice) Instructions 

1. Heat oil to 350 degrees and add parsnip chips in small chunks. 

2. Cook for 20 to 30 seconds until the chips are golden brown. Place on paper towels and sprinkle with sea salt and kosher. Net carbs per cup: 4g 

11. Sugar-Free Turtles 

Makes 24 Ingredients ½ cup of organic heavy whipping cream 

6 tablespoons of organic butter 

1 cup of Swerve confectioners 

2 dark chocolate bars, chopped finely 

24 whole pecans 

Instructions 

1. Heat butter in a saucepan. 

2. Add cream and the swerve to the pan. Whisk until the sauce is smooth. 

3. Pour it into a glass mason jar and let it cool at room temperature. Store it in the fridge for up to two weeks. 

 4. Once cooled a bit, place a tablespoon on a cluster of pecans and place in the fridge to set.

 5. Meanwhile, chop dark chocolate bars and heat in a double boiler until chocolate melts. Drizzle this over the cool caramel covered pecans and enjoy. Net carbs per turtle: 3.7g

 12. Protein Bagel Makes 12 bagels 

Ingredients 

¼ teaspoon of Celtic sea salt

 ¼ cup of melted coconut oil 

½ cup of vanilla egg white protein powder 

2 tablespoons of coconut flour

 ½ teaspoon of guar gum 

2 teaspoons of blueberry extract 

1 teaspoon of baking powder 

10 eggs 

Instructions 

1. Heat oven to 350 degrees F. 

2. Mix ingredients in bowl 

3. Spoon the dough into a greased donut mold; place on a cookie sheet and allow them to bake. Net carbs per bagel: 1g 

13. Kale Chips with Lime 

 Ingredients 

1-teaspoon soy sauce 

1-teaspoon fish sauce 

2 tablespoons of olive oil 

1 tablespoon Sriracha 

1 bunch of kale, washed well Juice of half a lime 

Instructions 

1. Heat oven to 350 degrees. 

2. Chop the stem off the kale. Break them into chip-sized pieces and thoroughly dry them. 

3. In bowl, combine lime juice, Sriracha, olive oil, fish sauce, and soy sauce and mix. Taste for saltiness and hotness and adjust as desired. 

4. Pour the dressing over the kale to coat the chips. Spread the leaves over 2 cookie sheets (greased) but do not overlap them. 

5. Bake for 10 to 12 minutes as you monitor them. Net carbs per serving: 6g Keto Drinks 

14. Raspberry Avocado Smoothie

 Ingredients 

½ cup frozen unsweetened raspberries 

3 tablespoons of lemon juice 

2 packets swerve sweetener 

1 ripe avocado 1 1/3 cups water

 Instructions 

1. Add ingredients to a blender and blend until smooth. Net carbs per serving: 4g 

15. Chocolate Green Smoothie

 Ingredients 

¼ cup of cocoa powder 

1 tablespoon of granulated stevia (or sweetener of choice) 

½ cup of frozen boysenberries (or berries of choice) 

100g of spinach 

1 cup of coconut cream

 Instructions

 1. Add everything to a blender and blend. Net carbs per serving: 5.2g 

16. Vanilla Almond Milk Shake

 Ingredients 

¾ cup of unsweetened almond milk 

¼ cup of vanilla protein powder 

½ cup of avocado 

1 cup of crushed ice 

2 tablespoons of cream cheese 

¼-teaspoon of mint extract

 4 tablespoons of Erythritol 

½ teaspoon of Celtic Sea Salt (for minerals) 

1 teaspoon of stevia glyceride 

Instructions 

1. Place ingredients in a blender and blend until smooth. Net carbs per serving: 2.1g 

17. Detox Smoothie

 Ingredients 

2 tablespoons of fresh parsley 

1 tablespoon of Swerve 

1 cup of raw cucumber, peeled then sliced 

½ cup of kiwi fruit, peeled then chopped 

1 cup of mixed berries 

4 cups of filtered water 

1 tablespoon of fresh ginger-peeled then chopped 

½ Hass avocado 

1 cup of romaine lettuce 

Instructions 

1. Combine ingredients in a blender and blend until smooth. Serve cold. Net carbs per serving: 4g

 18. Green Tea Shake 

Ingredients 

2 teaspoons of Swerve Sweetener or granulated Erythritol 

½ cup of Greek yogurt 

1 tablespoon of hot water 

1 teaspoon of match green tea powder 

½ medium avocado ¼ cup of vanilla whey protein powder 

1 ¼ cups of unsweetened almond milk 

Instructions 

1. Place in a blender and blend until smooth. Net carbs per serving: 6.5g 

19. Almond Raspberry Smoothie 

Ingredients 

20 almonds ½ cup red raspberries 

1 tablespoon protein powder 

2/3 cup almond milk

 Instructions 

1. Combine the ingredients in a blender; pulse until smooth. 2. You can add ice as you blend. Serve immediately. Net carbs per serving: 6.3g