Ketogenic diet is one of a kind low carb, high fat diet. Incorporating more fat into your diet might be tricky, here are some recipes to help you plan the perfect keto meal!
When it comes to following the ketogenic diet; one of the best high fat, moderate protein, no carbs diets; the only problem you may face is what to eat and what not?
You read many articles about the benefits of ketogenic diet, you read articles about how you should follow it, you read articles about how it works and how you must reach KETOSIS to make it happen and lose the extra weight. You definitely did your homework! But you still face the dilemma, so what can I eat?
You are used to having bread, rice and pasta. even when you are eating salad you never cared about the dressing and their calories! What should you do now!!??
You need to design your plan (design it here) and chose your favorite ingredients so you can decide what works for you and what doesn’t!
For example, you are allowed chicken, duck and turkey in your keto diet. If you don’t like the taste of turkey, then exclude all recipes that include turkey meat! Ketodiet is flexible and not written in stone!
You need to go grocery shopping! After writing down all the meals you want to add to your plan, you need to buy their stuff, right? Chose an organic, cruelty-free, fresh food market. this gives you the peace of mind you need when you are choosing your meat cuts.
Try preparing your meals ahead. So, when you come home all famished, you know exactly what you are going to eat HASSLE FREE!
Know the alternatives! If you are a bread lover, yet you can’t have bread in keto diet, seek its alternative! (we will add a few keto-friendly alternatives here). If you like the swirls of the spaghetti, don’t worry you buy a spiralizer here and enjoy the famous keto zucchini noodles! Craving rice? Use our tasty cauliflower rice as a keto approved option! Or even better, use cauliflower instead of potatoes for your next buttery mash potato-like side dish.
Grow outside your comfort zone!
Alternatives for famous carb loaded food:
A. Cloud bread:
This is a protein alternative of the regular bread. it makes a great substitute as a sandwich base or in baked goods like English muffins.
All you need: 3 eggs, 3 oz/ 6 tbsp of cream cheese and a pinch of sea salt.
All you have to do:
- Preheat your oven to 300 °F/150 °C.
- line it with lightly greased parchment paper (buy it here).
- While your oven is getting hotter, prepare a large bowl and a smaller one.
- Separate the egg yolks from the whites. Whisk the egg whites (preferable in an electric mixer) until they form foamy spikes.
- In the smaller bowl, add the egg yolks to the cream cheese and the pinch of salt. Mix them well.
- Slowly, add the egg whites to the previous mix without letting the air escape out.
- Scoop the whole mix into splotches on the baking sheet.
- Leave it in the oven for 30 minutes or until golden.
- You now have a simple, easy alternative to your beloved bread. But it is now low carbs, keto-friendly and definitely healthier!
B. Eggplant disks:
You can cut eggplants horizontally to look like thick slices or discs. Season them on both sides to your taste, then put them on the grill or simply bake them.
After they cool off, you can use them as burger buns, or as dips for guacamole.
You can also slice them vertically for longer slices and use them as subway like sandwiches.
C. Lettuce wraps:
One of the simplest alternatives for buns is wrapping the homemade burger in a lettuce /cabbage/ Romain lettuce leaf, and fold it like a wrap! This means you can indulge in burger without the carb-loaded bun!
D. Cauliflower pizza crust
“I THINK OF DIETING, THEN I EAT PIZZA.”- Lara Stone. What if you can do both?
Yes, it is possible! A low carb pizza crust with cauliflower and eggs can be the best alternative for the carb loaded pizza crust!
All you need: one head of cauliflower, almond flour and 2 eggs.
All you have to do:
- Preheat the oven to 400 °F /300 °C.
- Choose a fresh head of cauliflower, chop it then throw it in the process till it looks like shredded coconut.
- Put the shredded cauliflower in a steamer for 4-5 minutes then drain it well.
- Add 2 eggs, mix them well with 1/4 cup of almond flour to hold it together and a pinch of salt.
- Using a pizza pan, spread the well mixed mixture on top of the baking sheet and keep spreading till it looks like a pizza crust.
- Bake it for 15-20 minutes (check every 3 minutes after 12minutes).
- Prepare your pizza sauce, your favorite toppings and don’t go cheap on the cheese!
E. Zucchini pasta:
Zucchini is a perfect alternative for pasta, either as noodles, or as lasagna. You can get a spiralizer and transform the zucchini instantly into noodles.
Or you can slice it into thin long slices and use it as pasta/lasagna sheets! Add your favorite toppings, and into the oven! Enjoy your lasagna!
F. Cauliflower rice:
If you can’t live without rice then using cauliflower as rice is your getaway option! We know it is hard to process this fact! But try it once and tell us your feedback!
All you need: a whole cauliflower head, coconut oil, a pinch of salt and turmeric powder.
All you have to do: grate, grate, grate the cauliflower head, then add it to some melted coconut oil in the skillet. Cook it over medium heat for 7 minutes or until it looks like rice! You can add the salt and turmeric to the fried cauliflower rice as you like.
One of the main setbacks in most diets, is how carb loaded their dressings are! So, instead of eating salads to lose weight, you gain it! Here are some keto- approved dressings, may the taste be always in your favor!
A. Keto approved Italian vinaigrette:
One of the most famous salad dressings is the Italian vinaigrette! creating an alternative to this dressing means you can enjoy your salads more without the guilt.
All you need: 1 cup of extra virgin olive oil, 1/4 cup of red wine vinegar, 1 tablespoon of Dijon mustard and 1 tablespoon of Italian seasoning. And as usually salt and pepper to taste.
All you have to do: combine all ingredients together in mason jar, close its lid properly and shake the components vigorously and then let rest for an hour before serving. You can keep this mix in the fridge up to a whole week.
This alternative is very ketofriendly because it has a good 22 grams of fat in every 2 tablespoons added to your salad.
B. Home-style ranch:
Traditional ranch dressing is very tasty, we offer you an equally tasty alternative but lower on carbs and higher in fats:
all you need: half a cup of homemade mayonnaise, another half a cup of sour cream and quarter a cup of heavy whipped cream.
One teaspoon of each of these: chopped chives, dried dill, onion and garlic powder. Also, one teaspoon of fresh lemon juice. And of course, salt and pepper to taste.
All you need to do: combine all these ingredients together, stir them well and put them in the fridge till it is ready to serve.
Nutritional facts: if you add only 30 ml of home-style ranch then you added 8 grams of fats, 1 gram of protein, 2 grams of carbs with a total of 84 calories.
C. Creamy jalapeño-cilantro dressing:
If you like a spicy taste in your salads, then try this dressing. Fresh cilantro with the spicy jalapeno this combo adds a fiery taste to your salads and even to your meat and roasted veggies.
All you need: 1/2 cup of Greek yogurt (or sour cream) with 1/4 cup of water with a pinch of salt. Blend them and add to them half a cup of chopped cilantro and jalapeno (add as much as your taste buds can handle) with few peeled garlic cloves. Blend them again until creamy then let them rest till serving time.
D. Keto honey-mustard dressing:
You prefer zesty dressings and dipping? Then go for keto honey-mustard dressing! It is zesty and just perfect!
All you need: half a cup of sour cream with 1/4 a cup of water added to it. Then 1/4 cup of Dijon mustard with only one tablespoon of apple cider vinegar and another tablespoon of any keto-friendly sweetener. This dressing can stay in the fridge up to 10 days.
E. Keto Caesar dressing:
Caesar salad is one of the most famous salads, it is healthy, tasty and easy to make. We will give you a keto-friendly alternative for this amazing salad. Choose your greens, be generous in your parmesan cheese, slice up those chicken breasts (if you want), ditch the crouton and let’s add the dressing!
The only problem is the dressing! Not all people know its secret ingredient! Anchovies, anchovies are its secret ingredient! Get yourself good anchovies or anchovy paste, 1 tsp of Worcestershire sauce and you already have the rest of the ingredients. Add 3 finely chopped garlic cloves, one teaspoon of Dijon mustard and 3/4 cup of homemade mayonnaise. Add lemon juice, salt and pepper to taste.
Eating healthy alternatives for your favorite is not Mission: Impossible. Embrace your inner Ethan Hunt and try these great recipes and MIF if you are ready for your next keto-mission!