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Keto Diet Dinner Recipies

Creamy Tuscan Garlic Chicken

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INGREDIENTS

• Boneless Skinless Chicken Breasts
• Olive Oil
• Heavy Cream
• Chicken Broth
• Garlic Powder
• Italian Seasoning
• Parmesan Cheese
• Spinach
• Sun-Dried Tomatoes

Steps

Step 1. Cook Chicken at least medium-high heat for 3-5 minutes on each side until it brown then set aside on the plate

Step 2. Whisk together Cream Sauce with heavy cream and chicken broth, garlic powder, Italian seasoning, and parmesan cheese. Cook with medium-high heat until starts to thicken then add spinach and sundried tomatoes and let it simmer until the spinach starts to wilt.

Step 3. Combine sauce and chicken add the chicken into the pan and serve over pasta if desired.

Shrimp with Cauliflower "Grits" and Arugula

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INGREDIENTS

Spicy Shrimp
• 1 pound peeled and deveined shrimp
• 1 tablespoon paprika
• 2 teaspoons garlic powder
• 1/2 teaspoon cayenne pepper
• 1 tablespoon extra-virgin olive oil
• Salt and freshly ground black pepper


Garlic Arugula
• 1 tablespoon extra-virgin olive oil
• 3 garlic cloves, thinly sliced
• 4 cups baby arugula
• Salt and freshly ground black pepper

 

Elegant Cauliflower Grits
• 1 tablespoon unsalted butter
• 4 cups riced cauliflower
• 1 cup whole milk
• 1/2 cup crumbled goat cheese
• Salt and freshly ground black pepper

Steps

Step 1. MAKE THE SPICY SHRIMP: Place the shrimp in a large zip-top plastic bag. In a small bowl, stir the paprika with the garlic powder and cayenne to combine. Pour the mixture into the bag with the shrimp and toss well until they are coated with the spices. Refrigerate while you make the grits.

Step 2. MAKE THE CAULIFLOWER "GRITS" In a medium pot, melt the butter over medium heat. Add the cauliflower rice and cook until it releases some of its moisture, 2 to 3 minutes.

Step 3. Stir in half of the milk and bring to a simmer. Continue to simmer, stirring occasionally, until the cauliflower absorbs some of the milk, 6 to 8 minutes.

Step 4. Add the remaining milk and simmer until the mixture is thick and creamy, 10 minutes more. Stir in the goat cheese and season with salt and pepper. Keep warm.

Step 5. MAKE THE GARLIC ARUGULA: In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté until fragrant, 1 minute. Add the arugula and sauté until wilted, 3 to 4 minutes. Season with salt and pepper, remove from the skillet, and set aside.

Step 6. In the same skillet, heat the olive oil over medium heat. Add the shrimp and sauté until fully cooked for 4 to 5 minutes. Season with salt and pepper.

Step 7. To serve, divide the grits among four plates and top each with a quarter of the arugula and a quarter of the shrimp. Serve immediately.

Baked Eggs and Zoodles with Avocado

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INGREDIENTS

• Nonstick spray
• 3 Zucchini, spiralized into noodles
• 2 tablespoons extra-virgin olive oil
• Kosher Salt and freshly ground black pepper
• 4 Large eggs
• Red-pepper flakes, for garnishing
• Fresh basil, for garnishing
• 2 Avocados, halved and thinly sliced

Steps

Step 1. Preheat the oven to 350°F. Lightly grease a baking sheet with nonstick spray.

Step 2. In a large bowl, toss the zucchini noodles and olive oil to combine. Season with salt and pepper. Divide into 4 even portions, transfer to the baking sheet and shape each into a nest.

Step 3. Gently crack an egg into the center of each nest. Bake until the eggs are set, 9 to 11 minutes. Season with salt and pepper; garnish with red pepper flakes and basil. Serve alongside the avocado slices.

Gluten-Free Cheese and Cauliflower 'Breadsticks'ading 2

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INGREDIENTS

• 1 Head cauliflower, cut into florets
• 2 Garlic cloves
• 1/3 Cup shredded mozzarella cheese
• 1/3 Cup Grated Parmesan cheese
• 2 eggs, lightly beaten
• 1 egg white
• 1 tablespoon chopped fresh thyme
• 1 tablespoon chopped fresh rosemary
• Kosher salt and freshly ground black pepper
• 2 tablespoons extra-virgin olive oil

Steps

Step 1. Preheat the oven to 425°F. Line a baking sheet with parchment paper.

Step 2. In the bowl of a food processor, combine the cauliflower florets and garlic. Pulse until the mixture resembles a fine meal, about 3 minutes. Transfer to a large mixing bowl.

Step 3. Mix the mozzarella, Parmesan, eggs, egg white, thyme, and rosemary into the cauliflower until thoroughly combined; season with salt and pepper.

Step 4. Press the cauliflower mixture into a ½-inch-thick circle on the baking sheet. Brush the surface with olive oil. Bake until it’s crisp and golden around the edges, 25 to 30 minutes.

Step 5. Cool for 5 minutes before slicing into sticks and serving.

Sheet pan Chicken with Rainbow Veggies

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INGREDIENTS

• Sweet potatoes
• Broccoli
• Red bell pepper
• Zucchini and/or Yellow Squash

Steps

Step 1. Toss the sweet potatoes with, oil salt, and pepper, then roast at 400 degrees F for 10 minutes. This gives them a head start

Step 2. While the sweet potatoes bake, toss the chicken and remaining vegetables with oil, lemon zest and juice, and seasonings.

Step 3. Add the chicken and vegetables to the pan with the sweet potatoes

Step 4. Roast for 15 to 20 more minutes, until chicken is cooked through. Top with Parmesan, and ready to serve

Low-Carb Keto Chicken Stir Fry

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INGREDIENTS

• 1 lb Chicken Breast, cut into thin slices                 
• Chicken Stir Fry Sauce
• 2 Garlic cloves minced
• 1 Inch piece root ginger, peeled and grated
• 4 Tablespoon gluten-free soy sauce
• 1 Tablespoon apple cider vinegar


Chicken Stir Fry

• 2 Tablespoon olive oil
• 1/2 Cup onion
• 2 Cups Broccoli
• 1/2 Red bell pepper
• 1 Cup mushrooms
• 2 Tablespoon sesame oil
• 1/2 Tablespoon red pepper flakes

Steps

Step 1. Marinate the chicken in the garlic,peeled and grated root ginger (do not use powdered ginger it's not suitable for this recipe) , gluten free soy sauce, and apple cider vinegar in a bowl or ziplock and refrigerate for at least 30 minutes.

Step 2. Heat the olive oil in a large wok and cook the onions for two minutes then add the broccoli and bell peppers and cook for a few more minutes until crisp tender, then remove the vegetables from the wok and add to a bowl with a foil cover to keep warm.

Step 3. Drain the chicken from the marinade (keep the marinade, we will cook it later) and add a little more oil to your wok and cook the chicken over a high heat for 3-4 minutes per side or until chicken pieces are fully cooked.

Step 4. Return the cooked vegetables to the wok along with the remaining stir fry marinade, mushrooms, sesame oil, and red pepper flakes and cook for about three to four,ready to serve.

Goat Cheese and Spinach-Stuffed Chicken

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INGREDIENTS

• 1-1/2 Cups fresh spinach, chopped
• 1/3 Cup julienned soft sun-dried tomatoes (not packed in oil), chopped
• 1/4 Cup Crumbled goat cheese
• 2 Garlic cloves, minced
• 1/2 Teaspoon pepper, divided
• 1/4 Teaspoon salt, divided
• 2 Boneless skinless chicken breasts (6 ounces each)
• 1 Tablespoon olive oil, divided
• Aged balsamic vinegar or balsamic glaze, optional


Steps

Step 1. Preheat oven to 400°. In a small bowl, combine the spinach, sun-dried tomatoes, goat cheese, garlic, 1/4 teaspoon pepper, and 1/8 teaspoon salt.

Step 2. Cut a pocket horizontally in the thickest part of each chicken breast. Fill with spinach mixture; secure with toothpicks.

Step 3. In an 8-in. cast-iron or ovenproof skillet, heat 1-1/2 teaspoons oil over medium heat. Brown chicken on each side. Place in oven; bake 10 minutes.

Step 4.  Meanwhile, toss asparagus with remaining 1-1/2 teaspoons oil, 1/4 teaspoon pepper, and 1/8 teaspoon salt; add to skillet in oven. Bake until a thermometer inserted in the chicken reads 165° and asparagus is tender, 10-15 minutes longer. If desired, drizzle with vinegar. Discard toothpicks before serving.

Cauliflower Fried Rice

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INGREDIENTS

• 1 medium-sized head of cauliflower
• 2 Tablespoons sesame oil
• 1 Large carrot, cubed
• 2 Garlic cloves, cubed
• 1 Cup frozen edamame
• 2 Beaten eggs (use scrambled tofu for vegan)
• 3 Tablespoons low sodium soy sauce (use tamari for GF)
• 6 Green onions mince

Steps

Step 1. Prep cauliflower Shred cauliflower using the largest side of a grater OR by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice.

Step 2. Stir fry heat 1 tablespoon sesame oil in a large skillet over medium-low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.

Step 3. Finishing touches make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before se
rving.

Keto Pasta with Lemon-Kale Chicken

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INGREDIENTS

• One 8-ounce (225g) package tofu shirataki noodles (spaghetti,fettucine or angel hair)
• 6 ounces (170g) boneless,skinless dark-meat chicken (from 1 or 2 thighs)
• 3 Tablespoons (45ml) extra-virgin olive oil
• 1 Teaspoon minced garlic
• 1/s Teaspoon red pepper flakes
• 1 cup (67g) lightly packed stemmed and chopped kale
• 1-1/2 Teaspoons lemon juice
• 1/2 Teaspoon finely grated lemon zest
• Salt and freshly ground black pepper
• 2 Tablespoons (10g) grated or shredded Parmesan cheese

Steps

Step 1. Prepare the shirataki noodles according to the package instructions. While the noodles are cooking, cut the chicken into bite-size cubes.

Step 2. Heat a large, heavy skillet over medium-high heat, then add the olive oil. Toss in the chicken, garlic, red pepper flakes, and sauté for about 5 minutes, stirring often.

Step 3. When the chicken is no longer pink, toss in the kale and sauté until just wilted for 1 to 2 minutes.

Step 4. Stir in the lemon juice and zest, then add the shirataki noodles and toss until combined. Add salt and pepper to taste.

Step 5. Pile the noodles on a plate or in a bowl, top with the Parmesan, and dig in.

Keto Steak and Blue Cheese Salad for One

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INGREDIENTS

• 4 ounces (115g)leftover steak, sliced
• 2 cups (94g) chopped romaine lettuce
• 2 tablespoons (30ml) balsamic vinaigrette
• 1 small tomato, cut into wedges (or 3 to 4 cherry or grape tomatoes, halved)
• 1 tablespoon (10g) minced red onion
• 3 Tablespoons (23g) crumbled blue cheese

Steps

Step 1. Thinly slice the steak across the grain.

Step 2. Place the romaine lettuce in a mixing bowl, drizzle with the balsamic vinaigrette and toss until it’s well coated. Pile the salad onto a plate.

Step 3. Scatter the tomatoes and red onion over the lettuce. Lay the steak slices over that and top with the blue cheese.

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