We all know that the Ketogenic Diet became popular in the mid-’20s to 1930s because of its benefits in lowering the chances of recurring epilepsy with patients who suffer epileptic seizures. This diet has disappeared as soon as it became popular in the 1930s because of the developing number of drug research which helps lessen convulsions due to epileptic seizures.
However, it again became popular in the mid-2000s because of its health benefits and how it can help people who suffer from obesity, diabetes, hypertension and heart conditions. Although a lot of critics has a lot to say about this diet, many people have experienced its benefits and are happy with the results it has given.
A ketogenic diet is a diet that includes a low-carb-high-in-fat content which helps you lose weight while on the process of KETOSIS. Many are having difficulties staying with this diet due to the very reason that they don’t know which vegetables and meat to cook that will let them stay in ketosis.
There are a lot of helpful recipes out there that can help you prepare your keto-friendly meals without sacrificing your budget.
Here are 5 keto-friendly recipes to help you get started.
1. Crack Chicken
Indulge in this yummy and flavorful recipe that will surely satisfy your cravings. Try this recipe from Valerie of Coco’s Paleo Kitchen.
- 4 chicken breasts – skinless/boneless
- 1 cup chicken broth
- 1 tub Kite Hill Cream “Cheese” Spread
- 6 thick slices of bacon
- Bacon drippings
- 2 tsp onion flakes
- 1 tsp onion powder
- 2 tsp garlic powder
- 2 tsp dill weed
- 1 tsp paprika
- 1 1/2 tsp parsley
- 2 tsp salt
- 1/4 tsp pepper
- Pour chicken broth into crackpot and add chicken breasts.
- Shake on all seasonings over top of chicken and dollop the tub of cream “cheese” spread onto chicken.
- Turn on crackpot to 8 hrs/low.
- Cook up 6 pieces of bacon and set to the side. Cut into bits when cooled. Save bacon grease.
- Once chicken is done, shred using a couple of forks while in crackpot, making sure cream “cheese” is mixed through. Drizzle bacon grease into crackpot and incorporate. Add bacon bits to chicken now …or wait and top off when ready to eat.
Serve with lettuce wraps, over cauliflower rice, on top of salads, with crackers …or on its own!
2. Keto Chicken Parmesan Casserole
This Keto Chicken Parmesan Casserole is a super easy dinner recipe that’s bursting with savory, flavorful, cheesy, tomatoey flavor! Your whole family will love it, and you’ll love how simple it is to put together
- 5 cups cubed cooked chicken
- 1 cup no-sugar-added marinara sauce
- ½ teaspoon red pepper flakes
- 1 ounce Parmesan cheese, grated (about 1 cup)
- 1 ½ cups shredded mozzarella cheese (about 6 ounces)
- 1 ounce pork rinds, crushed
- ½ teaspoon crushed dried basil
- Preheat oven to 350 F and lightly grease an 8-inch square baking pan
- Spread the chicken in the greased dish and pour the tomato sauce over it
- Sprinkle with the red pepper flakes. Top with Parmesan and then the Mozzarella
- Lightly sprinkle the crushed pork rinds and basil over the top
- Bake for 25 minutes until the cheese is melted and bubbly
3. Keto Chicken Cabbage Salad
If you like cabbage recipes then you are going to love this. This savory salad with lightly fried chicken with sauteed veggies will give a mouthwatering effect. With net carbs of 7 gm you just cannot miss this.
- Chicken thighs or breasts
- Sweet paprika powder
- Cabbage, snow peas
- Rice vinegar
- Sesame oil
- Coconut aminos.
- Savoy cabbage gives a nice buttery and sweet taste after it’s being lightly sauteed. After thin slicing (or shredding), give them a quick toss to release the natural sweetness of the vegetable.
- The sauté time is completely opt to you. Sauté longer for a softer texture. A quick toss will give a crispier texture.
- Savoy is perfect for make-ahead salads because it contains less water so it’ll keep crispy and fresh longer in the fridge.
- If you can’t find Savoy cabbage the next best thing would be nappa cabbage. Since nappa cabbage contains more water, a quick and light toss in the sauté pan will be more than enough.
4. Big Mac Salad
A classic combo of smoky ground beef, lettuce, tomatoes, shredded cheese, and salty pickles. This is a low carb, gluten free keto recipe which you can make under 20 minutes. It contains only 2 grams of net crab. This recipe was inspired by Wholesomeyum
- Ground beef
- Romaine lettuce sliced in bite sizes
- Cheddar cheese, grated for toppings
- Tomatoes, sliced
- Pickles, sliced
- Smoked paprika
- A pinch of salt
- A dash of pepper (optional)
- 3 teaspoon of Mustard
- 2 tablespoons of White vinegar.
- Make the dressing:
- Mix the mustard and white vinegar all together and add a little dash of Smoked Paprika then aside for later
- Cook the ground beef and add a pinch of salt and pepper to taste
- Put the beef on a clean container then add-in the remaining ingredients
- Serve it with a slice of Low-carb bread (optional)
5. Coastal Cobb Salad
You can make this beautiful colorful salad in just 10 minutes. With creamy cilantro lemon dressing, this salad is just going to sway you off your feet. This recipe was inspired by Kit of Kitcoastal.com
CREAMY CILANTRO LEMON DRESSING
- 1/4 cup paleo mayonaise
- 3 Tbsp minced cilantro
- 1 Tbsp water
- 2 tsp fresh lemon juice
- Zest of 1 lemon
- 1/4 tsp garlic powder
- 1/2 tsp sea salt
COASTAL COBB SALAD
- 6 cups chopped romaine lettuce
- 6 ounces cooked shrimp
- 4 ounces cooked chicken breast, sliced
- 2 boiled egg, halved
- 1/4 cup crumbled cooked bacon
- 1 avocado, chopped
- 1 cup grape or cherry tomatoes, halved
- 1/2 cup chopped cilantro
- 1 green onion, sliced
CREAMY CILANTRO LEMON DRESSING
- Mix all ingredients together by hand or blend using an immersion blender or food processor. I recommend using an immersion blender.
- Store under refrigeration until needed.
COASTAL COBB SALAD
- Assemble salad on a large platter. Line the platter with romaine lettuce and then arrange the toppings.
- Serve with creamy cilantro lemon dressing.
Whether you are planning to lose weight or stay healthy, these meals are perfect for you since they are high in healthy fat and low-carb. You can always indulge in these sorts of recipes without guilt. But always remember that your food intake should always be in moderation with a mixture of exercise.