Are you looking for great Keto recipes that you will love that you won’t gain a ton of weight with? Keto recipes are trending nationwide with pounds dropping off friends and family almost effortlessly. We wondered what all the hype was all about and did our own research with Keto recipes. We are not here to promote anything but just share our experience. The food was delicious. Team members lost weight eating Keto. Plain and simple. You try it and see what you think.
Keto is basically reduced carbohydrates. We covered carbohydrates on our PROTEINS, CARBOHYDRATES AND FATS page. Check it out after you finish on this page. We do want to encourage that if you have dietary restraints due to health, check with your physician before trying new diets.
Now … Let’s dive into some of the Keto information and recipes that were shared with us, you may love.
Keto specifies that most of your food should be low in carbs, which we mentioned earlier. It is recommended that you keep them between 20-50 grams per day. Water is essential. Keep hydrated. See the lists of foods to avoid and indulge on just below the keto recipes.
Lemon Chicken with Asparagus – Eat all you want. This Lemon Chicken recipe is cooked in butter, garlic, capers with parsley complimented with Asparagus spears. Simple and bursting with flavor. Give it a try. In microwave, place your asparagus in a wide bowl covered ½ with water and cook covered with a piece of paper towel for 3-4 minutes to steam, remove and drain water. Set aside. You will need a medium pan for the chicken. For chicken, start by heating olive oil and butter over medium high heat. Just when bubbling but not burning the butter take your thin cut seasoned chicken breasts and sauté them until medium brown on each side take them out and set aside on plate. Keep adding oil and butter as needed to cook all chicken. Add to pan 1 tablespoon of butter 1 tablespoon olive oil and warm add garlic and asparagus – sauté over medium heat for 30 seconds then add capers and chicken over medium high heat turning constantly to heat through. Sprinkle parsley and lemon juice cook for one more minute and serve.
- 2 tablespoons of butter
- 3 tablespoons of your best olive oil
- 12 stems fresh Parsley, trimmed of stems and chopped
- 2 small bulbs of fresh garlic, peeled and chopped
- 1 teaspoon sea salt
- ¼ teaspoon of fresh ground pepper
- ½ fresh lemon, juiced
- ½ fresh lemon cut into wedges
- 1 tablespoon small capers, drained
- 2 Chicken breasts, fileted down center to create 4 total pieces. Salt & Pepper both sides
- (substitute shrimp, pork, fish for chicken anytime)
- 8 whole asparagus spears
CAULIFLOWER PIZZA – Combining two trends together for this recipe. Cauliflower pizza crust is now offered in restaurants and supermarkets. You can make your own and have it any way you like hot out of the oven. Try this Cauliflower crust recipe and top it any way you like it.
Preheat oven to 500 F. Wash, dry and remove stems and leaves of cauliflower and cut into small pieces. In a food processor chop the cauliflower into a fine pea-sized chop. (You can also grate the cauliflower using a box grater) Put cauliflower in a microwave safe bowl and microwave covered with a paper towel or parchment for 4-5 minutes. Pull out and let cauliflower REST without cover for 5 minutes. The rest time will continue the steaming and start the cool down. Next put cauliflower into a clean cheesecloth or kitchen towel, bundle up and squeeze, squeeze, squeeze as much liquid as you possibly can out of the cauliflower. The dryer the better for a crispy (not soggy) crust. Next in a large bowl, combine cauliflower, egg, cheeses, garlic and other seasonings and stir. A dough will start to form. Lightly grease a pizza pan, empty the mixture onto the pan and with greased hands press out into pizza shape. Bake the crust in preheated oven for approx. 10-15 minutes or until golden (light brown) and remove. Add toppings you like starting with sauce finishing with cheeses and bake until cheese is browned to your liking. Enjoy.
- 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
- 1 egg, scrambled
- ¼ teaspoon salt
- ½ teaspoon garlic powder
- ¼ cup grated Parmesan cheese (or Romano) this cheese goes into the crust mix
- ¼ cup full fat mozzarella cheese this amount goes into the crust mix
- ½ teaspoon fresh oregano minced (or dry)
- ½ teaspoon fresh chopped basil
- 1-2 cups shredded full fat mozzarella cheese for topping pizza
- 1 cup marinara sauce (or your favorite sauce)
Chicken Cacciatore – A rich tomato base full of flavor served up without pasta but with strings of zucchini or spaghetti squash. You will hardly miss the pasta with this delicious dish. In a medium sauté pan, heat 1 tablespoon of olive oil on medium and sauté onions and peppers for 6-8 minutes. While that is cooking pull out a large saucepan and sear the chicken breasts in 2 tablespoons of olive oil over medium high heat just when chicken is seared, add the onions and peppers and spices all in then add the can of tomatoes. Stir. Reduce heat to medium low and let simmer stirring often for 20 minutes. Serve with Spaghetti Squash, zucchini strips or pasta of choice.
- 1 – 28 oz. can crushed tomatoes
- 3 – Bell Peppers, seeded and cut into ½” strips
- 1 – small sweet onion, chopped
- 1 – tablespoon fennel seeds – crush with side of knife to crack
- ½ – teaspoon oregano
- ½ – teaspoon each salt and pepper
- 2 or 3 – Chicken breasts cut in strips
- Steamed spaghetti squash or zucchini strips. (Or pasta of choice for non-keto version)
These are just three of the recipes our team tried. We will be adding more in the future. Look below for the foods to avoid and look to add for the Keto Diet.
Low Carbohydrate Foods will include:
- Tree Nuts
- Non-starchy vegetables. Spinach, zucchini, asparagus, leafy greens, kale, cucumbers etc.
- Natural fats
- Olive Oil
- Coconut Oil
Avoid Foods Like:
- Sugar / Candy
- Processed Foods
- Grains – Rice and Cereal
- Artificial Sweeteners
- Anything labeled Low-Fat or Zero-Carb will probably be highly processed.
- Sweet Alcoholic Drinks including wine
Again, we encourage that if you have dietary restraints due to health, that you check with your physician before trying new diets.