Here are 10 easy keto-friendly meals along with their full recipes and instructions. If you’re new to the Keto Lifestyle this will be an awesome introduction. Ever since the height of the Atkins diet days there have been a few misconceptions floating around the internet regarding the effectiveness of low-carb diets.
Fat loss is a part of it, but the mental clarity, reduced anxiety and a strong sense of well-being make the keto diet the right choice for me. –Jed Miller, CPT
Now, many years and many studies later, we do know low-carb diets can be extremely effective in improving health and countering multiple disease conditions in the body.
Who Benefits from Ketogenic Diets?
Low-carb and ketogenic diets can be a tool in battling multiple health concerns and disease states. Most notably, and study-supported, low carb diets can improve or even remedy these specific health conditions:
- Treating adult obesity
- Improving metabolic syndrome
- Slowing or reversing type 2 diabetes
- Increased weight loss, specifically fat loss
- Improved levels of Good Cholesterol (HDL)
Keto diets have also been reported to promote improved concentration and mental focus. Additionally, low-carb dieters often report having sustained energy throughout the day. Results may vary from person to person but the evidence has been stacking up in favor of these type of diets.
Finding the Best Ketogenic Recipes
Many people simply think Keto or any low-carb diet is all about bacon, cheese and lots of meat. While it’s true, those are some common ingredients in many keto meals, there’s still room for lots of creativity. In my quest for easy ketogenic recipes I insiste that the recipes meet three criteria: Easy, Fast and of course Delicious.
In addition to offering mouth-watering recipes, the high fat and low-carb diet has been a lifesaver for so many people around the world.
Benefits of Keto Diet
- Weight loss, specifically fat loss
- May reduce your risk of cancer
- Improved brain function, mental focus and concentration
- Less acne breakouts and oily skin
- Reduced anxiety and depression for some. Results may vary.
If you’re able to follow the guidelines, you can achieve substantial fat loss in ketosis. You’ll see from my own list of easy keto meals with ingredients and instructions, it’s a whole lot more exciting than you might have expected.
Easy and Delicious Keto Recipes
These days we’re all so pressed for time it seems almost impossible to create healthy keto meals with directions. We often barely squeeze in fitness training and time to prepare home-cooked meals. But, if you’re like me, you do your very best to make exercise and good nutrition a priority in your life.
My aim here is to take away some of the stress of making healthy keto meals at home. You most certainly don’t need to be a gourmet chef to prepare my favorite easy keto meals.
Full disclosure: I love to eat. I enjoy cooking simple keto meals that actually taste great. I want you to enjoy my favorite keto recipes. I’ll look forward to hearing all about how it goes and which is your favorite!
Let’s dive right in!
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1) Grilled Chicken with Avocado Salsa
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Ingredients:
- 4 boneless, skinless chicken breasts
- 2 avocados, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
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Instructions:
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- Season chicken breasts with salt and pepper and grill until cooked through.
- In a bowl, combine diced avocados, cherry tomatoes, red onion, cilantro, lime juice, salt, and pepper to make the salsa.
- Top grilled chicken with the avocado salsa and serve.
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2) Zucchini Noodles with Pesto and Cherry Tomatoes
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Ingredients:
- 2 medium zucchinis, spiralized into noodles
- 1/4 cup pesto sauce (look for low-carb options)
- 1 cup cherry tomatoes, halved
- Grated Parmesan cheese (optional)
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Instructions:
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- Heat a skillet over medium heat and add zucchini noodles. Cook for 2-3 minutes until slightly softened.
- Add pesto sauce and cherry tomatoes to the skillet and toss to combine.
- Cook for another 2-3 minutes until tomatoes are heated through. Top with Parmesan cheese if desired.
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3) Cauliflower Fried Rice
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Ingredients:
- 1 head cauliflower, grated or pulsed in a food processor
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 cup diced carrots
- 1/2 cup peas
- 2 eggs, beaten
- 3 tablespoons soy sauce (or tamari for gluten-free)
- Green onions, chopped (for garnish)
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Instructions:
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- Heat olive oil in a large skillet over medium heat. Add garlic, carrots, and peas. Cook until vegetables are tender.
- Push vegetables to one side of the skillet and pour beaten eggs into the other side. Scramble until cooked through.
- Add cauliflower rice and soy sauce to the skillet. Stir well to combine and cook for another 3-5 minutes.
- Garnish with chopped green onions before serving.
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4) Salmon with Garlic Butter and Asparagus
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Ingredients:
- 4 salmon fillets
- 2 tablespoons butter
- 4 cloves garlic, minced
- 1 bunch asparagus spears
- Salt and pepper to taste
- Lemon wedges (optional)
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Instructions:
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- Preheat oven to 400°F (200°C).
- Melt butter in a skillet over medium heat. Add minced garlic and cook for 1-2 minutes until fragrant.
- Place salmon fillets on a baking sheet and brush with garlic butter mixture. Season with salt and pepper.
- Arrange asparagus around the salmon on the baking sheet.
- Bake for 12-15 minutes until salmon is cooked through and asparagus is tender. Serve with lemon wedges if desired.
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5) Eggplant Lasagna
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Ingredients:
- 1 large eggplant, sliced lengthwise
- 1 pound ground beef
- 1 cup ricotta cheese
- 1 cup mozzarella cheese, shredded
- 1 cup marinara sauce (look for low-carb options)
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh basil leaves (for garnish)
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Instructions:
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- Preheat oven to 375°F (190°C).
- Brush eggplant slices with olive oil, season with salt and pepper, and bake for 15-20 minutes until softened.
- In a skillet, brown ground beef and garlic. Drain excess fat.
- In a baking dish, layer eggplant slices, ground beef, ricotta cheese, marinara sauce, and mozzarella cheese. Repeat layers as desired.
- Bake for 25-30 minutes until cheese is bubbly and golden. Garnish with fresh basil leaves.
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6) Spinach and Feta Stuffed Chicken Breast
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Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup spinach, chopped
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
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Instructions:
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- Preheat oven to 375°F (190°C).
- In a bowl, combine chopped spinach and crumbled feta cheese.
- Cut a pocket in each chicken breast and stuff with the spinach and feta mixture.
- Season chicken breasts with salt and pepper.
- Heat olive oil in a skillet over medium-high heat. Sear chicken on both sides until golden brown.
- Transfer chicken to a baking dish and bake for 20-25 minutes until cooked through.
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7) Creamy Garlic Parmesan Shrimp
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Ingredients:
- 1 pound shrimp, peeled and deveined
- 2 tablespoons butter
- 4 cloves garlic, minced
- 1 cup heavy cream
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
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Instructions:
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- In a skillet, melt butter over medium heat. Add minced garlic and cook for 1-2 minutes until fragrant.
- Add shrimp and cook until pink and opaque, about 3-4 minutes per side. Remove shrimp and set aside.
- Pour heavy cream into the skillet and bring to a gentle simmer. Stir in Parmesan cheese until smooth.
- Return cooked shrimp to the skillet and heat through. Season with salt and pepper.
- Garnish with chopped fresh parsley before serving.
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8) Bacon-Wrapped Asparagus Bundles
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Ingredients:
- 1 bunch asparagus spears
- 8 slices bacon
- Olive oil (for drizzling)
- Salt and pepper to taste
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Instructions:
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- Preheat oven to 400°F (200°C).
- Divide asparagus spears into bundles of 4-5 spears each.
- Wrap each bundle with a slice of bacon and secure with toothpicks.
- Place bundles on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Bake for 20-25 minutes until bacon is crispy and asparagus is tender.
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9) Cabbage and Ground Beef Skillet
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Ingredients:
- 1 pound ground beef
- 1 small cabbage, shredded
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 2 teaspoons paprika
- Salt and pepper to taste
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Instructions:
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- In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, and cook until softened.
- Add ground beef and cook until browned. Drain excess fat.
- Stir in shredded cabbage and paprika. Cook until cabbage is wilted and tender.
- Season with salt and pepper to taste.
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10) Keto-Friendly Greek Salad
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Ingredients:
- 2 cups cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tablespoons red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Fresh oregano leaves (for garnish)
- Salt and pepper to taste
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Instructions:
- In a large bowl, combine diced cucumber, cherry tomatoes, feta cheese, Kalamata olives, and red onion.
- Drizzle olive oil and lemon juice over the salad. Toss to combine.
- Season with salt and pepper to taste. Garnish with fresh oregano leaves.
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Additional Keto Tips
Enjoy these delicious and easy keto-friendly meals! Remember to adjust portion sizes and ingredients based on your individual dietary needs and preferences. If you’re ready to supercharge your fat loss results consider adding intermittent fasting to your daily routine. This combo is truly a game changer for getting lean and ultra healthy.
Here are a few keto tips I wish I knew sooner:
Establish Your Reasons and Inspirations
when you start your keto diet. Having a firm idea (written down is best) of why you’re making these dietary changes will keep you more connected and committed to your low-carb diet. Being able to think back to the ‘why’ is a reliable way to stay on track.
Clear Your House of Any ‘No-Go Foods’
Removing all non-keto foods which could interfere with your ketogenic diet drastically reduces your likelihood of cheating. If you’re in a household where this isn’t possible, try to organize your keto foods and snacks in a different place, away from tempting foods you’re trying to avoid. Make sure you’re well aware of which foods to avoid while doing keto.
Avoid Grocery Shopping When You’re Hungry
Trust me on this, the temptations to break your keto diet can be pretty strong when you shop hungry. Try putting grocery shopping on your calendar instead of waiting to shop when you’re already almost out of keto foods.
Ease Yourself Into Your Keto Plan
Going full force from day one can be super stressful and make you want to quit keto before you’ve made any progress. Starting slowly with a detailed game plan can give you a better chance at long term success.
Happy cooking!
