top of page
  • Josie Barnes

Easy Keto Recipes and Best Ketogenic Ideas For Diets

Updated: Dec 9, 2023



On this blog post we give you a load of free superb recipes for those on a keto diet. We have breakfast recipes, dinner recipes, easy keto recipes and also keto snacks! There's also a free keto quiz here to see if you are suitable for keto.


Why Choose a Keto Diet?


The Compelling Reasons to Choose a Keto Diet for Optimal Health and Weight Management

In recent years, the ketogenic diet, or keto diet, has gained immense popularity for its transformative effects on health and weight management. This low-carbohydrate, high-fat diet not only stands out for its effectiveness but also for its numerous health benefits. In this article, we will explore the compelling reasons why choosing a keto diet could be a game-changer for your overall well-being.

  1. Efficient Weight Loss: The primary goal of many individuals embarking on a keto journey is weight loss, and for good reason. By drastically reducing carbohydrate intake and replacing it with healthy fats, the body enters a state of ketosis. During ketosis, the body becomes a fat-burning machine, utilizing stored fat for energy. This results in efficient weight loss, making the keto diet a top choice for those seeking a sustainable and effective method to shed excess pounds.

  2. Steady Blood Sugar Levels: Unlike high-carbohydrate diets that can cause spikes and crashes in blood sugar levels, the keto diet helps maintain steady glucose levels. By limiting the intake of sugars and refined carbohydrates, individuals can better manage insulin levels, making the diet particularly beneficial for those with insulin resistance or type 2 diabetes. Steady blood sugar levels contribute to improved energy levels and reduced cravings, promoting a more stable and balanced lifestyle.

  3. Enhanced Mental Clarity and Focus: The keto diet not only nourishes the body but also has positive effects on cognitive function. Ketones, produced during ketosis, serve as a potent source of energy for the brain. Many keto enthusiasts report improved mental clarity, heightened focus, and increased productivity. By providing a steady and reliable fuel source for the brain, the keto diet may be especially advantageous for individuals seeking cognitive benefits beyond weight loss.

  4. Satiety and Reduced Cravings: Unlike some diets that leave individuals feeling constantly hungry, the keto diet promotes a sense of satiety. The consumption of healthy fats and an adequate amount of protein helps individuals stay full for longer periods, reducing the likelihood of mindless snacking and unnecessary calorie intake. This enhanced feeling of fullness can be a game-changer for those looking to curb cravings and maintain a sustainable eating pattern.

  5. Improved Lipid Profile and Heart Health: Contrary to common misconceptions, the keto diet can positively impact heart health. Research suggests that the diet can lead to improvements in lipid profiles by increasing HDL (good) cholesterol and decreasing triglycerides. Additionally, it may help reduce risk factors associated with cardiovascular diseases. As individuals replace unhealthy fats with nutrient-dense options, the keto diet becomes a heart-healthy choice for many.

  6. Inflammation Reduction: Chronic inflammation is a root cause of many health issues. The keto diet has been shown to reduce inflammation markers in the body, contributing to improved joint health and decreased risk of inflammatory diseases. By emphasising anti-inflammatory foods and minimising pro-inflammatory ones, individuals on a keto diet may experience relief from conditions associated with inflammation.

Conclusion:

Choosing a keto diet goes beyond the pursuit of weight loss; it's a lifestyle choice that can positively impact various facets of your health. From efficient weight management to improved mental clarity and heart health, the keto diet offers a holistic approach to well-being. Before embarking on any significant dietary changes, it's crucial to consult with a healthcare professional to ensure that the keto diet is a suitable option for your individual needs and health goals. If done mindfully, adopting a keto lifestyle might just be the key to unlocking a healthier, more energetic, and fulfilling life.



How does the Keto Diet work?


  1. The Fundamental Principle: Ketosis At the core of the keto diet is the metabolic state known as ketosis. Ketosis occurs when the body shifts from relying on carbohydrates as its primary energy source to using fats. When carbohydrate intake is significantly reduced, the liver begins to break down fats into molecules called ketones. These ketones become the alternative fuel source for the body, providing a steady supply of energy to cells and tissues.

  2. Carbohydrate Restriction: Triggering Ketosis The key to initiating ketosis is restricting carbohydrate intake. Typically, a standard keto diet involves consuming no more than 20-50 grams of carbohydrates per day. By significantly reducing carbs, the body exhausts its glycogen stores, prompting the shift to burning fat for energy. This transition marks the onset of ketosis, a state where ketones become the primary fuel for the body's energy needs.

  3. Fat as the Main Energy Source: With the onset of ketosis, the body begins to utilize dietary fats, as well as stored fat, for energy. This includes fats from sources such as avocados, nuts, seeds, and healthy oils. The consumption of healthy fats becomes a crucial aspect of the keto diet, providing the body with a sustainable and efficient energy source.

  4. Protein Moderation: While protein is an essential component of the diet, moderation is key in the keto framework. Excessive protein consumption can lead to the production of glucose through a process called gluconeogenesis, potentially disrupting ketosis. Therefore, a balance between adequate protein intake and increased healthy fat consumption is maintained to sustain the benefits of ketosis.

  5. Benefits of Ketosis: Beyond weight loss, ketosis offers a range of benefits. By burning fat for fuel, individuals experience a more stable and consistent energy supply, reducing the energy highs and lows associated with carbohydrate-driven energy sources. Moreover, ketones have been linked to improved mental clarity and focus, making the keto diet attractive to those seeking cognitive benefits.

  6. Appetite Regulation: The keto diet has been shown to have appetite-suppressing effects. The combination of increased fat intake and steady blood sugar levels helps individuals feel fuller for longer periods, reducing overall calorie intake. This aspect of the diet contributes to its sustainability and effectiveness in supporting weight loss goals.


Conclusion:

In essence, the keto diet works by strategically manipulating the body's metabolism to enter a state of ketosis. By shifting from carbohydrates to fats as the primary energy source, individuals can tap into their body's fat reserves for fuel, leading to efficient weight loss and a range of health benefits. It's important to note that while the keto diet can be highly effective, it should be approached with careful consideration and preferably under the guidance of a healthcare professional. As with any significant dietary change, individual responses may vary, and consulting with a health expert ensures a tailored approach for optimal results. Embracing the science behind the keto diet offers a promising avenue for those looking to achieve not only weight loss but also improved overall health and well-being. Another important thing to note before we move onto keto recipes, is that the most success people have on a keto diet is when they combine this with exercise and weight loss supplements. Do all there and you have a potent mix to watch the weight fly off!



Free Keto Diet Quiz


The keto diet isn't for everyone as everyone's body and DNA make up is different. There is a really good, short, free quiz here that works out if keto is for you, plus you can keep certain foods on the keto diet it recommends.



A pie chart showing keto diet breakdown
A breakdown of fats, carbs and protein on a keto diet


Easy Keto Recipes


Being on the keto diet doesn't mean that it is hard to make dishes taste nice and it's not difficult to make keto recipes. Most keto recipes are easy! Also, think instead of bread for a wrap, try lettuce wraps. Instead of sour cream, try light sour cream. Little mindset shifts really help.

To start off this blog section on best keto recipes, and to give you an idea how easy it can be here are three easy and delicious keto recipes for you to try:

1. Avocado and Bacon Egg Cups

Ingredients:

  • 2 avocados, halved and pitted

  • 4 large eggs

  • 4 slices of bacon, cooked and crumbled

  • Salt and pepper to taste

  • Fresh chives, chopped (for garnish)

Instructions:

  1. Preheat your oven to 375°F (190°C).

  2. Scoop out a small portion of each avocado half to create a well for the egg.

  3. Place the avocado halves in a baking dish to prevent tipping.

  4. Crack one egg into each avocado half.

  5. Season with salt and pepper to taste.

  6. Bake in the preheated oven for 12-15 minutes or until the eggs are cooked to your liking.

  7. Remove from the oven, sprinkle with crumbled bacon, and garnish with fresh chives.

  8. Serve immediately.

2. Zucchini Noodles with Pesto and Cherry Tomatoes

Ingredients:

  • 2 medium zucchinis, spiralized into noodles

  • 1 cup cherry tomatoes, halved

  • 1/2 cup fresh basil leaves

  • 1/4 cup pine nuts

  • 1/2 cup grated Parmesan cheese

  • 2 cloves garlic

  • 1/2 cup extra-virgin olive oil

  • Salt and pepper to taste

Instructions:

  1. In a food processor, combine basil, pine nuts, Parmesan, and garlic. Pulse until finely chopped.

  2. With the processor running, slowly pour in the olive oil until the pesto reaches your desired consistency.

  3. Season the zucchini noodles with salt and pepper.

  4. Toss the zucchini noodles with the pesto sauce until well coated.

  5. Gently fold in the cherry tomatoes.

  6. Serve immediately, optionally topped with additional Parmesan.

3. Grilled Lemon Garlic Chicken Skewers

Ingredients:

  • 1.5 lbs (about 700g) boneless, skinless chicken thighs, cut into cubes

  • 2 lemons, juiced and zested

  • 3 cloves garlic, minced

  • 2 tablespoons olive oil

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

  • Wooden skewers, soaked in water for 30 minutes

Instructions:

  1. In a bowl, combine lemon juice, lemon zest, minced garlic, olive oil, oregano, salt, and pepper to create the marinade.

  2. Add the chicken cubes to the marinade, ensuring they are well coated. Refrigerate for at least 30 minutes.

  3. Preheat the grill to medium-high heat.

  4. Thread the marinated chicken onto the soaked wooden skewers.

  5. Grill the skewers for about 6-8 minutes per side or until the chicken is cooked through and has a nice char.

  6. Remove from the grill and let them rest for a few minutes before serving.

Keto Breakfast Recipes

Ah breakfast, the most important meal of the day apparently. Being on a ketogenic diet doesn't mean breakfast has to be bland. Most low-carb diets and keto diet recipes are easy, especially breakfast! Here are some keto breakfast recipes you should try to give you a good start to the day! 1. Keto Frittata

Ingredients:

  • 3 eggs

  • 1 tablespoon olive oil

  • 1/2 cup chopped bell pepper

  • 1/2 cup chopped onion

  • 1/2 cup chopped spinach

  • 1/4 cup crumbled feta cheese

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).

  2. Heat olive oil in a large skillet over medium heat. Add bell pepper and onion and cook until softened, about 5 minutes.

  3. Stir in spinach and cook until wilted.

  4. Whisk eggs in a bowl and season with salt and pepper. Pour egg mixture into the skillet and cook until set, about 10 minutes.

  5. Sprinkle feta cheese over the frittata and bake for 5 minutes more, or until cheese is melted.

  6. Cut into wedges and serve.

2. Keto Breakfast Casserole

Ingredients:

  • 1 pound sausage, browned and drained

  • 1 cup chopped broccoli florets

  • 1 cup shredded cheddar cheese

  • 1/2 cup chopped onion

  • 1/4 cup heavy cream

  • 3 eggs

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Grease a 9x13 inch baking dish.

  3. In a large bowl, combine sausage, broccoli, cheese, onion, heavy cream, and eggs. Season with salt and pepper.

  4. Pour mixture into the prepared baking dish and bake for 25-30 minutes, or until golden brown and bubbly.

3. Keto Breakfast Muffins

Ingredients:

  • 1 cup almond flour

  • 2 tablespoons coconut flour

  • 1/2 teaspoon baking powder

  • 1/4 teaspoon baking soda

  • 1/4 teaspoon salt

  • 3 eggs

  • 1/4 cup heavy cream

  • 1/4 cup unsweetened almond milk

  • 1/4 cup melted butter

  • 1/4 cup chopped nuts or seeds (optional)

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Line a muffin tin with 12 liners.

  3. In a large bowl, whisk together almond flour, coconut flour, baking powder, baking soda, and salt.

  4. In a separate bowl, whisk together eggs, heavy cream, almond milk, and melted butter.

  5. Add wet ingredients to dry ingredients and stir until just combined.

  6. Fold in chopped nuts or seeds, if desired.

  7. Divide batter evenly among muffin tins.

  8. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.

  9. Let cool completely before removing from the muffin tins.

4. Keto Pancakes

Ingredients:

  • 1 cup almond flour

  • 3 tablespoons coconut flour

  • 2 eggs

  • 1/4 teaspoon baking powder

  • 1/4 teaspoon salt

  • 1/4 cup unsweetened almond milk

  • 1 tablespoon melted butter

  • 1 teaspoon sweetener (optional)

Instructions:

  1. In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt.

  2. In a separate bowl, whisk together eggs, almond milk, melted butter, and sweetener, if desired.

  3. Add wet ingredients to dry ingredients and stir until just combined.

  4. Heat a large skillet over medium heat.

  5. Pour 1/4 cup batter onto the skillet for each pancake.

  6. Cook for 2-3 minutes per side, or until golden brown.

5. Keto Granola

Ingredients:

  • 1 cup chopped nuts (such as almonds, pecans, or walnuts)

  • 1/2 cup chopped seeds (such as pumpkin seeds or sunflower seeds)

  • 1/4 cup shredded coconut

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon salt

  • 1/4 cup melted butter

  • 1/4 cup sweetener (such as stevia or monk fruit)

Instructions:

  1. Preheat oven to 300 degrees F (150 degrees C).

  2. Line a baking sheet with parchment paper.

  3. In a large bowl, combine nuts, seeds, coconut, cinnamon, and salt.

  4. In a separate bowl, whisk together melted butter and sweetener.

  5. Pour wet ingredients over dry ingredients and stir until well combined.

  6. Spread mixture onto the prepared baking sheet.

  7. Bake for 15-20 mins, let cool and serve.

6. Keto Oatmeal

Ingredients:

  • 1/4 cup chia seeds

  • 1 cup unsweetened almond milk

  • 1/4 cup heavy cream

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon nutmeg

  • Sweetener to taste (optional)

Instructions:

  1. In a small bowl, combine chia seeds, almond milk, heavy cream, cinnamon, nutmeg, and sweetener, if desired.

  2. Stir well and let sit for 5 minutes, or until chia seeds have thickened.

  3. Serve with your favorite toppings, such as berries, nuts, or seeds.

7. Keto Yogurt Parfait

Ingredients:

  • 1 cup unsweetened Greek yogurt

  • 1/2 cup mixed berries

  • 1/4 cup chopped nuts or seeds

Instructions:

  1. Layer yogurt, berries, and nuts or seeds in a parfait glass.

  2. Serve immediately.

8. Keto Breakfast Burrito

Ingredients:

  • 2 eggs, scrambled

  • 1/2 avocado, sliced

  • 1/4 cup shredded cheddar cheese

  • 1 large tortilla

Instructions:

  1. Warm a tortilla in a skillet over medium heat.

  2. Spread scrambled eggs onto the tortilla.

  3. Top with avocado and cheese.

  4. Roll up the tortilla and serve.

9. Keto Breakfast Smoothie

Ingredients:

  • 1 scoop keto protein powder

  • 1 cup unsweetened almond milk

  • 1/2 cup frozen berries

  • 1/4 cup spinach

  • 1 tablespoon chia seeds

  • Sweetener to taste (optional)

Instructions:

  1. Blend all ingredients together in a blender until smooth.

  2. Serve immediately.

10. Keto Breakfast Sandwich

Ingredients:

  • 2 eggs, fried

  • 1/2 avocado, sliced

  • 2 slices of keto bread

Instructions:

  1. Toast the bread.

  2. Spread avocado on one slice of bread.

  3. Top with fried eggs and the other slice of bread.

  4. Serve immediately.


Keto Dinner Ideas


Dinner time - yum! These are perfect for those on a ketogenic diet and you can feed the whole family with these dinner ideas - if you want a recipe for cauliflower rice, we've got one! Who doesn't love a low carb diet that is super tasty? You're in the right place!

1. Keto Grilled Salmon with Roasted Vegetables

Ingredients:

  • 1 pound salmon fillet

  • 1 tablespoon olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1 cup broccoli florets

  • 1 cup sliced carrots

  • 1/2 cup sliced onion

Instructions:

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Toss broccoli, carrots, and onion with olive oil, salt, and pepper.

  3. Spread the vegetables on a baking sheet.

  4. Place the salmon fillet on top of the vegetables.

  5. Bake for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.

2. Keto Creamy Tuscan Chicken

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces

  • 1 tablespoon olive oil

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1 cup heavy cream

  • 1/2 cup grated Parmesan cheese

  • 1/4 cup chopped spinach

Instructions:

  1. Heat olive oil in a large skillet over medium heat.

  2. Add chicken and cook until browned on all sides.

  3. Season with salt and pepper.

  4. Stir in heavy cream and Parmesan cheese.

  5. Bring to a simmer and cook for 5 minutes, or until the chicken is cooked through.

  6. Stir in spinach and cook for 1 minute, or until wilted.

3. Keto Steak Fajitas

Ingredients:

  • 1 pound flank steak, thinly sliced

  • 1 tablespoon olive oil

  • 1 onion, sliced

  • 1 bell pepper, sliced

  • 1/2 cup fajita seasoning

  • 1/4 cup chopped cilantro

  • 1/4 cup lime juice

  • 4 keto tortillas

Instructions:

  1. Heat olive oil in a large skillet over medium-high heat.

  2. Add steak and cook until browned on all sides.

  3. Add onion and bell pepper and cook until softened.

  4. Stir in fajita seasoning.

  5. Warm the tortillas in a skillet over medium heat.

  6. Top each tortilla with steak, vegetables, cilantro, and lime juice.

4. Keto One-Pan Shrimp Scampi

Ingredients:

  • 1 pound shrimp, peeled and deveined

  • 1 tablespoon olive oil

  • 3 cloves garlic, minced

  • 1/4 cup dry white wine

  • 1/4 cup chopped parsley

  • 1/4 cup grated Parmesan cheese

  • Salt and pepper to taste

  • 1 pound Zucchini noodles

Instructions:

  1. Heat olive oil in a large skillet over medium heat.

  2. Add garlic and cook for 30 seconds, until fragrant.

  3. Add shrimp and cook until pink and curled.

  4. Deglaze the pan with white wine.

  5. Stir in parsley, Parmesan cheese, salt, and pepper.

  6. Toss the Zucchini noodles with the shrimp mixture.

  7. Serve immediately.

5. Keto Stuffed Peppers

Ingredients:

  • 4 bell peppers, halved and seeds removed

  • 1/2 pound ground beef

  • 1 onion, chopped

  • 1 clove garlic, minced

  • 1/2 cup chopped spinach

  • 1/4 cup shredded cheddar cheese

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).

  2. Heat olive oil in a large skillet over medium heat.

  3. Add ground beef and cook until browned.

  4. Drain off any excess grease.

  5. Add onion and garlic and cook until softened.

  6. Stir in spinach and cook until wilted.

  7. Stir in cheddar cheese, salt, and pepper.

  8. Stuff the pepper halves with the meat mixture.

  9. Bake for 20-25 minutes, or until the peppers are tender.

6. Keto Lemon Garlic Shrimp with Zucchini Noodles

Ingredients:

  • 1 pound shrimp, peeled and deveined

  • 2 tablespoons olive oil

  • 3 cloves garlic, minced

  • 1/4 cup lemon juice

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

  • 1 pound zucchini noodles

Instructions:

  1. Heat olive oil in a large skillet over medium heat.

  2. Add garlic and cook for 30 seconds, until fragrant.

  3. Add shrimp and cook until pink and curled.

  4. Deglaze the pan with lemon juice.

  5. Stir in oregano, salt, and pepper.

  6. Toss the zucchini noodles with the shrimp mixture.

  7. Serve immediately.

7. Keto Creamy Pesto Salmon with Roasted Asparagus

Ingredients:

  • 1 pound salmon fillet

  • 1 tablespoon olive oil

  • 1/2 cup pesto

  • 1/4 cup heavy cream

  • 1/4 cup grated Parmesan cheese

  • Salt and pepper to taste

  • 1 pound asparagus spears, trimmed

Instructions:

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Toss asparagus with olive oil, salt, and pepper.

  3. Spread the asparagus on a baking sheet.

  4. Bake for 15-20 minutes, or until the asparagus is tender.

  5. While the asparagus is roasting, heat olive oil in a large skillet over medium heat.

  6. Season the salmon fillet with salt and pepper.

  7. Sear the salmon on all sides until browned.

  8. Transfer the salmon to a baking sheet.

  9. Spread the pesto over the salmon.

  10. Bake for 10-15 minutes, or until the salmon is cooked through.

  11. Stir in heavy cream and Parmesan cheese to the pesto mixture.

  12. Serve the salmon over the roasted asparagus.

8. Keto Garlic Butter Steak Bites with Roasted Brussels Sprouts

Ingredients:

  • 1 pound flank steak, cut into bite-sized pieces

  • 2 tablespoons olive oil

  • 4 cloves garlic, minced

  • 1/4 cup butter

  • 1 pound Brussels sprouts, trimmed and halved

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Toss Brussels sprouts with olive oil, salt, and pepper.

  3. Spread the Brussels sprouts on a baking sheet.

  4. Roast for 20-25 minutes, or until the Brussels sprouts are tender.

  5. While the Brussels sprouts are roasting, heat olive oil in a large skillet over medium-high heat.

  6. Add steak bites and cook until browned on all sides.

  7. Add garlic and butter and cook until fragrant.

  8. Toss the Brussels sprouts with the steak bites.

  9. Serve immediately.

9. Keto Creamy Tuscan Cauliflower Soup with Parmesan Cheese

Ingredients:

  • 1 head cauliflower, cut into florets

  • 2 tablespoons olive oil

  • 1 onion, chopped

  • 4 cloves garlic, minced

  • 1/4 cup dry white wine

  • 1 cup heavy cream

  • 1/2 cup grated Parmesan cheese

  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat.

  2. Add onion and cook until softened.

  3. Add garlic and cook for 30 seconds, until fragrant.

  4. Add cauliflower and cook until tender.

  5. Deglaze the pan with white wine.

  6. Stir in heavy cream and Parmesan cheese.

  7. Season with salt and pepper.

  8. Blend the soup until smooth.

  9. Serve immediately.

10. Keto Sheet Pan Chicken Fajitas

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into strips

  • 1 tablespoon olive oil

  • 1 onion, sliced

  • 1 bell pepper, sliced

  • 1/2 cup fajita seasoning

  • 1/4 cup chopped cilantro

  • 1/4 cup lime juice

  • 4 keto tortillas

Instructions:

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Toss chicken, olive oil, onion, bell pepper, and fajita seasoning in a large bowl.

  3. Spread the mixture on a baking sheet.

  4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

  5. Warm the tortillas in a skillet over medium heat.

  6. Top each tortilla with chicken, vegetables, cilantro


Keto Desserts


Just because you're on a keto diet doesn't mean you can enjoy dessert! Here are some yummy keto dessert recipes - they are the easiest way to eat dessert on a keto diet and we do love a good easy recipe. These are the ultimate comfort food and no-one will know you're on a keto or low-carb diets.

A chocolate and avocado keto diet mousse
Keto Chocolate Avocado Mousse - how can this be 'diet' food?


1. Keto Chocolate Avocado Mousse

Ingredients:

  • 1 ripe avocado

  • 1/4 cup unsweetened cocoa powder

  • 1/4 cup heavy cream

  • 1 tablespoon sweetener (optional)

Instructions:

  1. Mash the avocado in a bowl until smooth.

  2. Add cocoa powder, heavy cream, and sweetener, if desired.

  3. Beat with a mixer until light and fluffy.

  4. Serve chilled.

2. Keto No-Bake Cheesecake

Ingredients:

  • 1 cup almond flour

  • 1/4 cup unsweetened cocoa powder

  • 1/2 cup butter, softened

  • 1/2 cup cream cheese, softened

  • 1/4 cup heavy cream

  • 1 tablespoon sweetener (optional)

Instructions:

  1. In a bowl, combine almond flour and cocoa powder.

  2. Press the mixture into the bottom of a springform pan.

  3. In a separate bowl, beat butter and cream cheese until smooth.

  4. Beat in heavy cream and sweetener, if desired.

  5. Spread the cheesecake filling over the crust.

  6. Refrigerate for at least 4 hours, or until set.

3. Keto Peanut Butter Cup Mousse

Ingredients:

  • 1/2 cup peanut butter

  • 1/4 cup heavy cream

  • 1 tablespoon sweetener (optional)

Instructions:

  1. In a bowl, beat peanut butter and heavy cream until smooth.

  2. Add sweetener, if desired.

  3. Fold in the whipped cream.

  4. Spoon into serving glasses and chill for at least 30 minutes.

4. Keto Keto Chocolate Mousse with Raspberries

Ingredients:

  • 1 cup heavy cream

  • 1/4 cup unsweetened cocoa powder

  • 1 tablespoon sweetener (optional)

  • 1 cup raspberries

Instructions:

  1. Whip the heavy cream until stiff peaks form.

  2. Fold in the cocoa powder and sweetener, if desired.

  3. Divide the mousse between 4 serving glasses.

  4. Top each glass with fresh raspberries.

5. Keto Keto Chocolate Chip Cookies

Ingredients:

  • 1 cup almond flour

  • 1/4 cup coconut flour

  • 1/2 teaspoon baking powder

  • 1/4 teaspoon salt

  • 1/4 cup butter, softened

  • 1/4 cup unsweetened cocoa powder

  • 1/4 cup granulated erythritol

  • 1 egg

  • 1/2 teaspoon vanilla extract

  • 1/2 cup chocolate chips

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. In a bowl, whisk together almond flour, coconut flour, baking powder, and salt.

  3. In a separate bowl, cream together butter and cocoa powder until smooth.

  4. Beat in granulated erythritol, egg, and vanilla extract.

  5. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

  6. Stir in chocolate chips.

  7. Drop rounded tablespoons of dough onto an ungreased baking sheet.

  8. Bake for 10-12 minutes, or until the edges are golden brown.

  9. Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.

6. Keto Keto Strawberry Shortcake

Ingredients:

  • 2 cups sliced strawberries

  • 1/4 cup heavy cream

  • 1 tablespoon sweetener (optional)

  • 4 keto biscuits

Instructions:

  1. In a bowl, combine sliced strawberries and sweetener, if desired.

  2. Let sit for 10 minutes, allowing the strawberries to release their juices.

  3. Whip the heavy cream until stiff peaks form.

  4. Fold the whipped cream into the strawberry mixture.

  5. Split the biscuits in half and top each half with a generous dollop of strawberry cream.

7. Keto Keto Chocolate Chia Pudding

Ingredients:

  • 1/2 cup chia seeds

  • 1 cup unsweetened almond milk

  • 1/4 cup unsweetened cocoa powder

  • 1 tablespoon sweetener (optional)

Instructions:

  1. In a jar or bowl, combine chia seeds and almond milk.

  2. Stir in cocoa powder and sweetener, if desired.

  3. Cover and refrigerate for at least 2 hours, or overnight.

  4. Serve chilled with your favorite toppings, such as berries, nuts, or seeds.

Keto Snacks

Not dinner, not lunch, not breakfast - these keto snacks are just perfect to snack on which sticking to the ketogenic diet. They will help you satisfy those cravings and the first time you try these, you will love them!

1. Keto Coconut Cheesecake Bites

Ingredients:

  • 1 cup unsweetened shredded coconut

  • 1/4 cup cream cheese, softened

  • 1/4 cup granulated erythritol

  • 1/2 teaspoon vanilla extract

Instructions:

  1. In a bowl, combine shredded coconut, cream cheese, granulated erythritol, and vanilla extract.

  2. Mix well until the ingredients are well combined and form a dough-like consistency.

  3. Roll the dough into small balls, about the size of a bite.

  4. Place the coconut cheesecake bites on a parchment-lined baking sheet and refrigerate for at least 30 minutes or until firm.

2. Keto Bacon Wrapped Avocado Bites

Ingredients:

  • 1 ripe avocado, diced

  • 1/2 cup shredded cheddar cheese

  • 1/4 cup crumbled bacon

  • 1/4 cup chopped fresh chives

Instructions:

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Divide the diced avocado into 12 equal portions.

  3. Press a small amount of shredded cheddar cheese into the center of each avocado portion.

  4. Wrap each avocado portion with a piece of crumbled bacon.

  5. Arrange the bacon-wrapped avocado bites on a parchment-lined baking sheet.

  6. Bake for 10-15 minutes, or until the bacon is crispy and the cheese is melted.

  7. Sprinkle chopped chives over the bacon-wrapped avocado bites before serving.

3. Keto Parmesan Crisps with Roasted Grapes

Ingredients:

  • 1 cup grated Parmesan cheese

  • 2 tablespoons chopped fresh rosemary

  • 1/2 cup seedless grapes

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Line a baking sheet with parchment paper.

  3. Sprinkle grated Parmesan cheese and chopped rosemary onto the parchment paper, forming small rounds about 1-2 inches in diameter.

  4. Bake for 10-15 minutes, or until the cheese is melted and golden brown.

  5. Allow the Parmesan crisps to cool completely before handling.

  6. While the Parmesan crisps are baking, roast the seedless grapes on a separate baking sheet for 10-15 minutes, or until slightly softened and caramelized.

  7. To serve, top the Parmesan crisps with roasted grapes.

4. Keto Celery Sticks with Creamy Avocado Dip

Ingredients:

  • 1 ripe avocado

  • 1/4 cup Greek yogurt

  • 1 tablespoon lime juice

  • 1/4 teaspoon garlic powder

  • Salt and pepper to taste

  • 1 bunch celery stalks, trimmed and washed

Instructions:

  1. In a small food processor or blender, combine avocado, Greek yogurt, lime juice, garlic powder, salt, and pepper.

  2. Blend until smooth and creamy.

  3. Transfer the avocado dip to a serving bowl.

  4. Serve the avocado dip with celery sticks for dipping.

5. Keto Mini Quiches with Almond Flour Crust

Ingredients:

  • 1 cup almond flour

  • 1/4 teaspoon salt

  • 1/4 cup butter, softened

  • 1/2 cup shredded cheddar cheese

  • 1/2 cup heavy cream

  • 2 eggs

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. In a food processor, combine almond flour and salt.

  3. Add softened butter and pulse until a crumbly texture forms.

  4. Press the almond flour mixture into the bottom of 12 mini muffin cups.

  5. In a bowl, whisk together shredded cheddar cheese, heavy cream, and eggs.

  6. Divide the egg mixture evenly among the mini muffin cups.

  7. Bake for 15-20 minutes, or until the quiches are set and golden brown.

  8. Let cool slightly before serving.

Tips For Success on a Ketogenic Diet


Embarking on a keto journey can be a transformative experience for your health and well-being. To ensure success on the keto diet, consider the following tips:

1. Educate Yourself:

Understanding the fundamental principles of the keto diet is crucial. Familiarise yourself with macronutrient ratios, learn which foods are keto-friendly, and grasp the science behind ketosis. A well-informed approach sets the foundation for making sustainable and effective dietary choices.

2. Plan and Prep:

Meal planning and preparation are key components of keto success. Plan your meals in advance, ensuring they align with your daily macronutrient goals. Prepare keto-friendly snacks and meals ahead of time to avoid succumbing to unhealthy food choices when hunger strikes.

3. Stay Hydrated:

Proper hydration is essential on the keto diet. As the body sheds water weight during the initial stages of ketosis, replenishing electrolytes becomes crucial. Drink plenty of water and consider incorporating electrolyte-rich beverages, such as bone broth or electrolyte supplements, to prevent dehydration and potential side effects like the keto flu.

4. Embrace Healthy Fats:

Make healthy fats a cornerstone of your keto diet. Avocados, nuts, seeds, olive oil, and fatty fish are excellent sources of healthy fats that provide sustained energy and support overall health. Ensure a balanced intake of omega-3 and omega-6 fatty acids for optimal well-being.

5. Monitor Carb Intake:

Keep a close eye on your carbohydrate intake, as this is the cornerstone of the keto diet. Be diligent about reading food labels, and choose low-carb vegetables, such as leafy greens and cruciferous vegetables. Track your daily carb consumption to stay within the recommended range for ketosis.

6. Prioritise Protein Moderation:

While protein is essential, excessive intake can potentially hinder ketosis. Focus on moderate protein consumption, choosing high-quality sources like lean meats, fish, and plant-based proteins. This ensures that your body stays in a state of ketosis while meeting your nutritional needs.

7. Listen to Your Body:

Each individual responds differently to the keto diet. Pay attention to how your body reacts and adjust your approach accordingly. If you experience adverse effects or discomfort, consult with a healthcare professional to fine-tune your dietary plan and address any concerns.

8. Include Fibre-Rich Foods:

Maintain healthy digestion by incorporating fibre-rich foods into your diet. While carbohydrates are restricted, prioritise low-carb, high-fibre options such as non-starchy vegetables and flaxseeds. This supports gut health and prevents constipation, a common concern on low-carb diets. Whole foods are a great way to boost your keto diet and keep your net carbs in shape.

9. Monitor Ketone Levels:

Consider monitoring your ketone levels to ensure you are consistently in a state of ketosis. Ketone testing strips or blood ketone meters can provide insights into your body's ketone production. However, remember that achieving optimal health on the keto diet goes beyond ketone levels, and overall well-being should be the primary focus.

10. Seek Professional Guidance:

Consulting with a healthcare professional or a registered dietitian experienced in the ketogenic diet can provide personalised guidance. They can help tailor your approach based on your individual health needs, lifestyle, and goals, ensuring a safe and effective keto experience. 11. Consider supplements to help you on the keto diet! Just because you're on the keto diet, doesn't mean that weight loss supplements can't help. In fact, they are the perfect addition to maximise your chances of success. Our top recommendations are on this page.

By incorporating these tips into your keto journey, you can enhance your chances of success and reap the numerous health benefits associated with this low-carb, high-fat lifestyle. Remember that the keto diet is not one-size-fits-all, and finding an approach that works best for you is key to achieving long-term success.

17 views0 comments

Recent Posts

See All
bottom of page