A ketogenic or keto diet is a diet plan that consists of consuming very low carbohydrates, a moderate intake of protein and a high intake of fats.
By drastically reducing your body’s consumption of carbohydrates and replacing them with fats and proteins, you put your body in a metabolic state called ketosis that allows you to burn fat efficiently to supply your energy needs.
This state also lowers your blood sugar and insulin levels, and changes your body’s metabolism towards fats and ketones instead of using carbohydrates.
Since keto diet recipes involve cooking low-carbohydrate foods, it’s a common misconception that these recipes are bland and boring to eat.
Although a keto diet revolves around simple, whole foods as staple ingredients, there are many ways to make food vibrant and tasty; variety is also possible as long as you know what to eat and what not to eat when on this kind of diet.
Basically, keto diet recipes are limited to meat, fish, fruits low in sugar, vegetables that grow above ground, nuts, dairy products, fats and oils. Foods such as grains, processed foods, and other carbohydrate-rich foods are restricted.
Protein intake is also controlled to reduce the chances of the body converting amino acids to carbohydrates, rendering the diet useless.
Although there are a lot of keto diet recipes available online, it is important that you follow guidelines and recipes that are prepared by qualified nutritionists. The Keto Beginning was founded by a holistic nutritionist.
Tasty food recipes that contain whole foods low in carbs, high in fat content and moderate in proteins are provided. Recipes are made using readily available and easily accessed ingredients to ensure that you can easily make a nutritional ketogenic meal at all times.
Although egg is a common breakfast staple in this diet, there are variety of ways to cook it. Plus, other breakfast options other than egg are also available for you to try.
Ham, Ricotta and Spinach Casserole
- Blend 4 eggs, 1/2 yellow onion, 1/4 cup of whipping cream and 1 cup of ricotta cheese until you have a smooth consistency
- In a separate bowl, whisk 8 eggs and pour the blended mixture in. This will serve as the crust to hold everything together
- Add salt and garlic and herb seasoning to taste
- Fold in 2 cups of spinach and a pound of diced ham
- Pour the batter in a casserole dish and bake in a preheated 350°F oven for 30 minutes or until you see the top fully cooked.
- Serve hot
Pork Rind Pancake
- Blend 1.3 oz. of pork rinds into a fine powder
- Add in 4 eggs, 4 Tbsp. of unsweetened cashew milk, 2 tsp. of maple extract and cinnamon powder
- Heat a skillet and add a tsp. of coconut oil for frying ½ cup of batter
- Fry each side for 1 minute or until golden brown and set
- Remove from the skillet and add more coconut oil as needed for each batch to cook
- Serve with a dollop of sour cream or some browned butter. You can also add in a few raspberries to balance out the taste
- Prepare 2 cups of freshly brewed coffee
- Pour coffee in a blender, add 2 Tbsp. of coconut oil and 2 Tbsp. of unsalted butter
- Blend until smooth and frothy
- Serve hot
For lunch, you can opt for something light or heavy. Here are some tasty food ideas that are quick and easy to prepare.
Tofu and Eggplant
- Preheat oven to 200°F
- Wash and drain a pound of firm tofu until it becomes dry. You can wrap it in a paper towel to help absorb excess water
- In a bowl, combine a quarter cup of cilantro, 3 Tbsp. of rice vinegar, 2 Tbsp. of sesame oil, minced garlic and red pepper flakes. Whisk and set aside
- Peel and julienne 1 eggplant to make eggplant noodles and mix it into the bowl with the oil and vinegar mixture
- Add 1 to 2 Tbsp. of olive oil in a skillet and sauté the eggplant until it softens up. While cooking, the eggplant will absorb the flavor from the liquid mixture
- Transfer the cooked eggplant noodles in an oven-safe pan
- Turn off the oven and place the noodles inside to keep warm
- Using the same skillet, add 2 Tbsp. of sesame oil and heat it up again while you prepare to fry the tofu
- Cut tofu into thin rectangular pieces. On a separate plate, pour sesame seeds and press each side of the cut tofu blocks
- Fry for 5 minutes on each side. Remove from the skillet
- Pour a quarter cup of soy sauce on the pan and put the tofu back until the sides are coated with caramelized soy sauce
- Get the noodles out of the warm oven and place the tofu on top
Buttered Green Cabbage
- Shred 3/4 lbs. of green cabbage
- On medium heat, melt 2 oz. of butter and sauté 1 tsp. of minced garlic
- Add in the shredded cabbage and cook for 15 minutes or until the cabbage reaches desired color
- Season with salt and pepper. For variety, you can add in two tsp. of cumin or herb seasonings
- In a bowl, combine 1 1/2 lbs. of ground beef and 1 batch of pimiento cheese
- Add salt and pepper to taste
- Form medium-sized meatballs and fry in butter until each piece is cooked thoroughly
- Serve with a salad on the side
Preparing dinner after a long day can be hassle-free with these dinner recipes that your whole family will love.
Hasselback Chicken in Marinara Sauce
- Preheat oven to 400°F
- Combine 4 oz. of cream cheese, 1/3 cup of mozzarella and 2- 1/2 cups of spinach in a bowl
- Heat the mixture in a microwave until the cheese melts. Mix the filling together and season with salt and pepper
- Cut horizontal slices on 3 pieces of chicken breast fillet. Cut deeply without slicing the chicken all the way. This is where you’ll stuff in the filling
- After all pieces are stuffed. Brush some olive oil on top and bake for 25 minutes
- Change your oven to broil and pour 2/3 cups of marinara sauce and top again with slices of mozzarella cheese
- Cook for 5 minutes or until the cheese is gooey and turns slightly brown
Pesto Chicken Casserole
- Preheat oven to 400°F
- Slice 3/4 lb. of chicken thighs into bite-size pieces and season with salt and pepper before frying in butter
- In a bowl, combine 1 3/4 oz. of pesto and 3/4 cup of whipping cream
- Place fried chicken pieces in a baking dish. Add pitted olives, 4 oz. of diced feta cheese and 1/2 clove of minced garlic in the mixture and top with the creamy pesto sauce
- Bake for 30 minutes or until the top turns bubbly and slightly brown around the edges
- Serve with leafy greens
Chicken with Herbed Butter
Bring 1/3 lb. of butter to room temperature for easy mixing. Add 1 minced garlic clove, 1/2 tsp. of garlic powder, 4 Tbsp. of chopped fresh parsley, a tsp. of lemon juice. Season with salt
- Season 4 chicken breasts with salt and pepper. Fry in 1 oz. of olive oil on medium heat until cooked through
- Serve fried chicken on top of leafy greens and top with generous servings of herb butter
For more delicious ketogenic recipes, The Keto Beginning includes a collection of paleo-friendly, gluten-free and even dairy-free foods that will surely cater to your ketogenic diet requirements.
It offers a unique approach to serving daily meals that can help you safely transition into nutritional ketosis which is very important, especially when you’re just starting out.