Keto Dinner Recipes

Keto Spaghetti Meat Lovers Squash

Where are my pasta lovers? It has been a challenge to let go of our favorite dishes, including the classic spaghetti dish with meat sauce. Luckily, squash are delicious and amazing in their variety. If you haven’t heard of spaghetti squash, I urge you to go to your local grocery store and purchase one. They are usually seasonal, as most squashes are. Squash can be your friend on keto, but to an extent when it comes to the quantity, as you may easily go over your carbohydrate consumption if you consume too much. I recommend using a scale to weigh a desirable amount that meets your caloric deficit. I personally fell in love with this spaghetti squash. It reminds me of an al dente pasta, if cooked right. It is very easy to prepare and make. Once you have purchased a squash, you will cut it in half long ways. You will need a sharp knife, since the skin of the squash is thick like a shell. When the Squash is done baking, you take a fork and scrape the squash inside. In doing so, you will see the squash come apart in thin string like slices, similar to spaghetti. So good! You may apply spaghetti squash with other proteins if you don’t wish to use meat. Being that squash is low calorie and low fat, you will need to add your oils to meet your fat and calorie intake.

For this meal, I made a meat lovers pasta with ground beef and bacon. I also included a curry sauce to top the dish, alongside of sautéed bok choy. The nutritional facts I will include for this recipe will be for the serving size I used for the spaghetti squash alone, without the toppings. I won’t include the serving sizes for the meats since if generally depends on how much you choose to consume. I will add as well the nutritional facts for a single serving of the sauce. Enjoy!

Spaghetti Squash

  • Servings: 2
  • Difficulty: medium-hard
  • Print

great weekend dinner

Ingredients

    • 1 Spaghetti Squash
    • Fresh Rosemary
    • Fresh Cilantro
    • Ground Beef
    • Bacon
    • Bok Choy (optional)
    • Curry Sauce
    • 1 tsp. Avocado Oil (to rub on squash)
    • Thyme
    • Garlic Powder

Curry Sauce Ingredients:

    • Curry Paste
    • Coconut Cream
    • Almond Milk
    • Pink Himalayan Salt
    • Thyme

Personal Preference for Ingredients and Macros provided

  • Thai Kitchen Red Curry Paste, Spicy
  • Applegate Organics Uncured Sunday Bacon
  • Whole Foods Grass-Fed Organic Ground Beef
  • Trader Joe’s Organic Coconut Cream
  • Trader Joe’s Unsweetened Original Almond Milk

Directions

  1. Gather Ingredients, aluminum foil, and skillet. Preheat oven to 375 degrees.
  2. Cut Spaghetti Squash long ways with sharp knife. Rub Avocado oil inside the squash covering every corner. Add Seasoning and fresh herbs to add inside.
  3. Grab Aluminum sheet and place in oven. Add the spaghetti squash face down. Bake for 45-50 minutes. You may test if it is ready by piercing it with a fork. If the fork easily goes through, remove from oven.
  4. Grab fork and scrape squash long ways, placing the stringed squash in a separate bowl. Once you removed all the squash from its shell, add more seasoning and the remaining of the fresh herbs to mix in.
  5. On a skillet grab bacon and cook desired amount. Remove bacon once done cooking and set aside.
  6. In the same pan, use bacon grease to cook your ground beef. I like mixing the seasoning and herbs with the raw meat prior. Once cooked, set aside.
  7. Using the same pan, you would cook the bok choy or other vegetable of your choice in the remaining grease. You may also add more oil if the grease has run out in cooking the meat.
  8. In a separate dish, grab ingredients and measuring spoon to mix and make curry sauce. You may leave to chill in the refrigerator for the coconut cream to thicken once cooled.
  9. Once everything is ready, serve yourself and enjoy!

   


Macros with my ingredients:

 

 Total Squash Serving Size 100g
Fat 0g
Protein 1g
Carbohydrates 6g
Fiber 1g
Calories 27g

 

 Total Curry Sauce  1 serving
Fat 5g
Protein 2g
Carbohydrates 4g
Fiber 1g
Calories 68g

ParmCrisps and Grilled Halloumi Keto Salad

This recipe is so simple and easy to make, I can make it every day! It’s a great vegetarian recipe because the Halloumi can easily be mistaken for chicken breast. These salads can be ordered from Greek restaurants, but we prefer to make them at home. This week, we’ll be doing a video recipe instead of just pictures 🙂

Halloumi Salad

  • Servings: 1
  • Difficulty: easy
  • Print

A great keto salad that's also vegetarian

Ingredients

    • 3 oz halloumi cheese
    • 1 persian cucumber
    • 5 grape tomatoes
    • 1 handful baby arugula
    • .5 oz chopped walnuts
    • 1 handful of ParmCrisps
    • balsamic vinegar to taste
    • olive oil to taste
    • salt to taste

Directions

  1. Cut the Halloumi into slices (1/3 inch thick or the thickness of chicken breast)
  2. Grill the halloumi for about 3-5 minutes on each side. There should be nice sear marks
  3. Chop walnuts if not chopped already, cut tomatoes in half or quarters and slice cucumber in thin slices
  4. Combine vegetables, Parm Crisps and baby arugula in bowl
  5. Add ParmCrisps to mix for that extra crunch and flavor
  6. Place Halloumi slices on top of salad after they are properly seared
  7. Dress the salad with salt, olive oil and balsamic vinegar
  8. Mix and enjoy!


Macros with my ingredients:

 

1 Salad
Fat 47g
Protein 21g
Carbohydrates 7g
Fiber 3g
Calories 560g

Keto Mashed Cauliflower and Gravy

Of course, its a given, potatoes rule but I’m honestly not hating cauliflower as a substitute for most of my favorite starch foods. Between using it as rice and now mashed, I feel pretty satisfied. Ill be using mashed cauliflower to explain the gravy recipe I have put together for you. Not only does cauliflower cook fast, it is very beneficial to your body. I don’t know about you, but knowing my food is working towards making me feel better, makes it even more delicious! Cauliflower still adds up with carbohydrates, it is best to weigh it and be mindful, in order to not get kicked out of Ketosis.

This gravy taste great over veggies and your protein of choice during the holiday. Ive indulged with this recipe over my salmon even! It definitely has a versatile palette. When it comes to traditional gravy, most are made with corn starch to thicken the sauce. In Keto, we have Xanthan Gum. 1 full tablespoon comes to 7g carbohydrates. Thankfully, we would only need 1/2 tsp of 1g carbohydrate for this recipe. Lets talk broth. The question most people ask is if chicken stock and bone broth are the same. They are not. In this recipe, I decided to use chicken bone broth because it is higher in protein. Most importantly, it has more health benefits than chicken stock. Bone broth has collagen and gelatin which are great for your gut health, bones, and skin. One of my favorite items to consume on Keto. Of course, for the sake of Thanksgiving, you can definitely replace the chicken for turkey bone broth. In addition, I decided to use Coconut Cream instead of heavy whipping cream, since I prefer not to consume most dairy. If you’d prefer for taste and texture, you may switch to heavy cream and just edit your macros. Let’s get started!

Keto Mashed Cauliflower and Gravy

  • Servings: 1-2
  • Difficulty: easy-medium
  • Print

great alternative to mashed potatoes

Ingredients

    • Cauliflower
    • Bone Broth 2 Cups
    • Purified Ghee 4 Tbsp
    • Coconut Cream 1/2 Cup
    • Salt and seasoning
    • Xanthan Gum 1/2 Tsp

Personal Preference for Ingredients and Macros provided

  • Pacific Chicken Bone Broth
  • Trader Joe’s Coconut Cream
  • Organic Valley Purified Ghee
  • Pink Himalayan Salt
  • Trader Joe’s South African Smoke seasoning blend
  • Garlic powder
  • Thyme

Directions

Instructions for Cauliflower:

  1. Fill up sauce pan with water and set to boil.
  2. Weigh desired amount for cauliflower and place in sauce can until tender. I would say no more than 15 minutes. If Cauliflower boils too much, the texture will not hold together for the mashed potato feel.
  3. In a blender add Cauliflower, 1 tsp of ghee, salt and seasoning. I love blending it with fresh rosemary.
  4. Do 3 quick pulses and set aside on a dish.

Instructions for Gravy:

    1. In Sauce pan, combine Broth, Cream, and Butter.
    2. Once simmering, add Xanthan Gum and seasoning.
    3. Let simmer until desired texture. Remove and place in dish.


Macros with my ingredients:

Total 1 Tbsp
Fat 97g 24.75g
Protein 22g 0g
Carbohydrates 6g 2.25g
Fiber 2g 1.5g
Calories 1005g 214g

Keto Bread

Thank goodness for this recipe. I can’t tell you how hard it was to give up bread at first. One of the main reasons I love Keto is because there is an alternative for almost anything. I don’t feel deprived with this lifestyle and you shouldn’t either. This bread recipe has a nice taste to it considering its mostly held together by eggs! It has a savory seasoning taste with a mild hint of sweetness. I personally enjoy it with any garnish. I can consume it as a dessert with some homemade nut butter (that I will share later on) or with some avocado, preferably with a fried egg on top. Its such a versatile recipe and has quickly become one of my go to side dishes. If you’re a person on the go, baking a batch of this bread would be ideal. I recently meal prepped for my up coming trip. Its really hard to find a Keto treats in the airport. Therefore, I packed, in a container, 3 slices with avocado and bacon strips. Too perfect, too easy.

This bread is very light on the carbohydrates. If you choose to cut each slice to half an inch, when weighed at 40g, you would be consuming just 3g carbohydrates per slice. Serving size depends on how thick or thin you cut a slice. I provided the macros for half an inch slice. The process to making this Keto bread is simple. It is a different process then the one I used for Flaxseed Bread. In this recipe, you would have to stir into the mixture/dough small quantities of the fluffed egg whites. I would recommend using an electric hand mixer to fluff the egg whites. I did it by hand with a whisk and although I succeeded, I was very worn out after. If you choose to, you may use a blender or food processor to mix everything. As part of trial and error, I noticed I had over blended the mix when I used my Nutri Bullet. But I found the mixture to have more volume by me whisking it all together by hand using my baking spatula. Be cautious to not lose the volume the egg whites provided.

Keto Bread

  • Servings: 4-6
  • Difficulty: medium
  • Print

the best tasting keto bread recipe

Ingredients

  • Almond Flour 1.5 Cups
  • Baking Powder 3 Tsp
  • 6 Eggs
  • 4 Tbsp of Ghee
  • Salt and seasoning
  • 1/4 Tsp Cream of tartar
  • 4 drops of Stevia liquid sugar

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Blanched Almond Flour
  • Trader Joe’s Baking Powder
  • Organic Valley Purified Ghee
  • NOW Foods Stevia Glycerite Liquid Extract

Directions

    1. Preheat oven to 375F. Gather Ingredients and supplies to proceed.
    2. Place two mixing bowls side by side to separate egg yolks from the egg whites. Once separated, beat egg whites till fluffy.
    3. Determine if you’d like to use a food processor or do so by hand. Combine dry ingredients with half of the beaten egg whites.
    4. Add the remaining egg whites to the mixture but make sure not to over blend.
    5. Pour batter into a baking loaf pan and place in the oven for 30 min. Once completely, puncture loaf with a toothpick or knife to see if the center inside is baked as well.


Macros with my ingredients:

Total 40g / 0.5″ slice
Fat 167g 15g
Protein 69g 6g
Carbohydrates 28g 3g
Fiber 15g 1g
Calories 1843g 170g

Pecan Green Bean Casserole

The classic Green Bean Casserole has a few ingredients to knock you off ketosis. As you may already know, even the friendliest Keto foods may do the same if you over consume in quantity. Green beans are 7g Carbohydrates per cup,  a cup of cream of mushroom is usually around 8g and half a cup of French’s Fry Onion topping is 12g. When added up, that amount hinders your entire day of eating, assuming you are trying to remain under 20g carbohydrates. I was able to think of a savor substitute for the cream of mushroom and fried onion topping. I decided to try opting the fried onions for toasted spicy pecans.

 The recipe I developed is simple with no cream for the sauce. I had made a spicy avocado oil mixture to stir into the green beans. If you’d prefer something that is more creamy, I would suggest adding some Coconut Cream mixed with the spices. If you’d like to have a more traditional palette, you may substitute it for heavy cream. That way you may build up flavors without having the coconut taste. As well with the cream cheese, you are able to use your preference. I prefer to not consume most dairy. You, then, have to input the macros for the amounts you used in addition to the macros I already provided for you for the green beans and pecans. You would just have to remove the avocado oil and replace it with your cream of choice. As well as for the cheese.

Pecan Green Bean Casserole

  • Servings: 4-6
  • Difficulty: easy
  • Print

Lower carb green bean casserole for your Thanksgiving Dinner

Ingredients

  • 1 lb Green Beans
  • Yellow Onion 44g
  • Half Pecans 60g
  • Avocado Oil 1/4 Cup
  • Vegan Parmesan Cheese 1/4 Cup
  • Lemon Zest 2 tbsp

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Raw Half Pecans
  • Trader Joe’s Avocado oil
  • Go Veggie Vegan Ground Parmesan
  • Chilli pepper flakes
  • Garlic Powder (vs chopped to conserve carbohydrates for more food consumption)

Directions

  1. Set aside your ingredients, a mixing bowl, and oven tray. Preheat oven on 450F.
  2. Start with cleaning and cutting green beans to personal preference. Then, place in mixing bowl.
  3. Cut open bag of pecans and cup up into pieces. You may also use a food processor and give quick pulses to your preference. Make sure to not ground the pecans. Place in mixing bowl.
  4. Dice yellow onion and add to mixing bowl.
  5. Finish adding seasoning, avocado oil, and parmesan cheese. Mix well and spread evenly onto oven tray.
  6. Lower oven temperature to 350 and place tray inside for 25 minutes. Remove once timer goes off.


Macros with my ingredients:

Total weight 552g 0.5 Cup / 74g 1 Cup / 143g
Fat 107g 15g 28g
Protein 24g 3g 6g
Carbohydrates 58g 8g 15g
Fiber 24g 3g 6g
Calories 1215g 165g 315g