Adjusting to a low gluten diet plan means changing your life. Going out to eat, for instance, will always be a problem, particularly when it comes to cross contamination issues. Even french fries at fast food restaurants aren’t safe because many places cook them in the same oil as they cook everything else in, which can lead to you being very sick.
That means that you’re going to have to start taking charge of your own nutrition and health by fundamentally changing how you look at food. Your eating habits will need to change, starting with learning how to cook low-gluten foods.
Expand Culinary Experiences
The best part about finding recipes that are naturally gluten free is that you will be significantly expanding your culinary experiences. Certain types of food are more likely to be made without ingredients with gluten, including Thai food, southern Indian dishes and real Mexican meals.
Shake up your meal habits – literally – by experimenting with gluten free breading for chicken, fish or even veggies. An even mix of masa and corn meal combined with black pepper and seasoning salt will make a very tasty breading. Use an egg wash on your meat or veggies to help the breading stick and then fry in a little olive oil. Different seasonings can evoke a variety of world dining experiences – use fish sauce, sesame oil or ginger for an Asian flavor or cilantro, fennel and lemon for a Mediterranean taste. These flavors and cooking methods can be expanded into stir fry. Make your own or discover gluten free sauces and marinades like those made by San-J.
Gluten Free Medication And Other Gluten Hiding Places
Medicines are getting better about using corn starch instead of gelatinized wheat starch but some generic prescription medications still use wheat starch. Make sure to let your doctor and your pharmacist know if you have celiac disease or some other sensitivity to gluten and specifically ask about the type of medication you’re buying. If the doctor or pharmacist can’t address your concerns and tell you if your medication is safe, it might be worth looking into a second opinion.
Gluten hides in strange places. Soy sauce, barbecue sauce, breakfast cereals (particularly anything sweetened with barley malt, including Rice Crispies, although Rice Chex and Corn Chex are now gluten-free), bindings in processed foods, and various flavorings can all have hidden gluten.
Even when vigorously reading labels, it’s possible to become sick due to cross contamination issues and hidden gluten. However, the Food Allergen Labeling and Consumer Protection Act (2009) requires packaged food labels to list the presence of certain allergens, including wheat. However, products with rye, barley and malt contain gluten but aren’t always as clear. According to Vanessa Burgess, the author of The Gluten Free Pantry (AuthorHouse, 2007), gluten can be found in modified food starch that doesn’t have a more specific source, MSG, candy, rice syrup, caramel coloring, dextrin, hydrolyzed vegetable protein and even in the glue you lick to close an envelope.
Substitute For Grains
Rice, quinoa, buckwheat, millet and amaranth are not wheat grains but are often used as if they are in the culinary world. You’ll find them in your gluten free bread mixes and can use them as a substitute for pasta in other dishes.
There are substances in many of those grains that get referred to as gluten but they are not similar to the gliadin in wheat, so despite the name confusion, they are not a problem for people who have celiac disease. However, people with a gluten intolerance who also have problems with other grains may have Crohn’s disease as well. Check with your doctor if your sensitivity extends further than wheat products.
Low Glycemic Sandwiches
Corn tortillas may be the most versatile food that a gluten free diet can take advantage of. Tortillas can be used to make
Sandwiches: Heat in a cast-iron pan, spread just a little bit of olive oil on the top side, flip it when the tortilla starts to bubble, and sprinkle shredded cheese after the flip. When the cheese melts, it’s done. Add meat, fixings, condiments and fold.
Holders for hot dogs: Add in peppers, onions, relish and other desired condiments.
Mini pizzas: Add some olive oil to the bottom of the tortilla as you cook it in the cast-iron pan so it will crisp instead of burn.
Crepes: Coat the tortilla with cinnamon and butter and fry gently since butter smokes far lower than olive oil. Add desired pie filling.
If this article was helpful, you may be interested in Gluten Free Foods and Products for a Healthy Lifestyle which identifies the best gluten-free prepackaged foods or Cooking Techniques for a Gluten Free Diet which helps you if you’re just starting to cook for yourself.
This low carb recipe, made with almond flour and goji berries, is a great alternative for anyone wanting to cut down on carbohydrates.
Almond flour, which is really just ground almonds, is an ideal substitute for regular flour for anyone looking to cut down on carbohydrates and turn an ordinary recipe into a low carb recipe. The wonderful thing about these low carb muffins is they also contain goji berries, known for their powerful antioxidant properties.
Goji Berries Health Benefits
Goji berries are high in nutrients and contain beta carotene, vitamin C, B1 and B2 along with minerals, antioxidants and amino acids and are high in fiber. Goji berries health benefits have been know for centuries in Traditional Chinese Medicine. They are thought to enhance immune function, boost sperm production, improve circulation, help eyesight and protect the liver. They are considered yin foods and work on the liver, kidney and lungs. They are rich in antioxidants and rate highly on the ORAC ratings, the scale used for measuring antioxidants.
A Note On Almond Flour
Most health food shops sell almond flour. However, it is also easy to prepare. Simply place a cup of whole or sliced almonds in a blender and process on a high setting for a minute or two until it reaches the consistency of flour. Almonds are high protein nuts and contain virtually no carbohydrates making them ideal for diabetics or anyone wanting to cut down on carbohydrates. Studies have shown they may also help with weight loss.
Low Carb Muffins With Goji Berries
1/2 cup chopped goji berries
1 1/2 cups almond flour
3/4 cup canned or mashed unsweetened pumpkin (cooked)
3 large eggs
1/4 cup agave nectar or 1/2 cup of Splenda
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon real vanilla extract
Preheat the oven to 350 degrees and place the oven rack on the centre shelf.
Mix all the ingredients in a bowl with a wooden spoon until well blended. Place the mixture in paper muffin cups so they are about two-thirds full.
Bake for around 20 to 25 minutes, until the muffin tops turn golden brown. Stick a toothpick in the center and if it comes out clean they are ready.
Remove the muffins from the oven and let cool for 5 minutes. Serve either warm or at room temperature or place in the fridge in a sealed container.
A nice added extra is half a cup of chopped walnuts. Walnuts are also an excellent source of protein and can help lower cholesterol and triglyceride levels. They contain good levels of Omega 3 which has been shown to help with depression. Studies have also shown that in moderation walnuts may be a good weight loss aid.
Plant-based vegetable and fiber noodles have significantly lower carbohydrates than grain-based noodles and provide a versatile gluten-free pasta.
According to the Nielsen marketing and media information company, the second fastest growing health and wellness claim among store brands in 2009 was “Gluten-Free.” “GMO-Free” was number one (“News Bites.” PCC Sound Consumer, March 2010).
People use the gluten-free diet to treat Celiac disease and related gluten sensitivity and intolerance and dermatitis herpetiformis, as well as autism spectrum disorders. With allergies, food sensitivities, and autism diagnoses on the rise, manufacturers respond to increasing demand by producing more gluten-free food products, including pasta noodles from a variety of alternative sources including grains such as rice and corn, as well as non-grain sources.
Gluten-free noodles from non-grain plant sources have significantly lower carbohydrates than grain-based noodles and are suitable for low-carb, grain-free diets.
Kelp noodles are made from the sea vegetable, seaweed salt, and water. They can be eaten raw or cooked and have a neutral taste that suits a variety of purposes, including salads, stir-fries, soups, and casseroles. They are fat-free, gluten-free, low in carbohydrates and calories, and provide a rich source of trace minerals including iodine. Iodine deficiency is implicated as a cause of hypothyroidism.
Glucomannan noodles, marketed as Miracle Noodle, are made from a water soluble fiber derived from the corm of the konjac plant. Glucomannan noodles are known as “shirataki” or “konnyaku” in Japan and “moyu” or “juruo” in China. Konnyaku is generally thicker than shirataki.
12 ounces kelp or shirataki noodles
1 onion, diced
2 T honey
3 T fish oil
3 T apple cider vinegar
Optional cooked fish, chopped (suitable for the Pescetarian Diet)
Saute the onion in water until tender. Combine and add the vinegar, fish oil, and honey. Add the kelp noodle and optional chopped fish. Heat to desired consistency and temperature.
Low-carb noodles give weight loss dieters and diabetics the opportunity to eat larger servings of a pasta dish than they would with grain-based noodles. Glucomannan fiber noodles provide the added benefit of increased satiety.
Breakfast is the most important meal of the day, so the cliché goes. For low carbers, however, breakfast can be a time of great frustration. Non-low carbers can easily find quick fix options, such as cereal, toasted bagels, pop tarts, instant waffles, muffins, donuts, croissants, and so forth. But low carbers often must make due with foods like sausages, eggs, and quiche – foods that take seemingly forever to prepare and leave a big mess in the sink. Here are some cost/time/research saving ideas:
Fry up (or bake) an entire package of bacon. Save any remaining slices for future breakfasts (or to use to augment foods like steak or chicken).
Hard boil a dozen eggs, and store them in the fridge for weeklong eating.
Stock up on low carb shakes and bars for a super quick nosh. Atkins Nutritionals, for instance, makes snack bars with only 2 or 3 net grams of carbs.
Super Quick And Cheap Low Carb Lunches
Lunchtime is often no picnic for low carbers, either. Whereas non-low carbers can scarf down sandwiches, burgers, Chinese takeout, and potato salad; low carbers again must make due essentially with green vegetables, meat foods, and some non-sugary fruits. Here are some ideas:
Mix (non-low fat) yogurt, such as Greek yogurt, with low carb fruits, such as strawberries, blueberries, or raspberries.
Buy canned tuna fish. Mix with curry powder, mayonnaise, and nuts. Don’t add raisins to the curry dish, since raisins contain lots of sugar and thus could bust one’s carb count.
Buy a high carb lunch food and then remove the carbs. For instance, grab a burger and then eat it without the bun. Or order a salad without starchy vegetables or sugary dressing.
Low Carb Dinner Options For The Time Starved And Penny Pinching
Most low carb diet menus are tailored for dinner-makers. That’s because dinner is the traditional time to eat meaty, proteinaceous, fat-rich foods. However, after a busy day at the office or taking care of the kids, a low carb dieter may not have the strength or finesse to prepare something extensive. Here are some ideas for cheap, fast, and fun dishes:
Sauté chicken breast with vegetables and serve over low carb pasta, such as Dreamfields pasta, and use low sugar sauce.
Boil hot dogs, chop them into coins, and serve with mustard and low carb ketchup.
Boil chicken stock with pre-sliced low carb veggies (e.g., celery, kale, broccoli, etc.). Toss in some cut up chicken or beef for extra protein and fat.
Low Carb Diet Menus Need Not Be Complicated, Expensive, Or Tedious
Creativity is the low carb dieter’s best friend. It takes time, patience, and a bit of experimenting to develop recipes and habits to eat low carb without breaking the bank or consuming lots of time. The above-mentioned breakfast, lunch, and dinner options can hopefully jumpstart creative thinking about how to eat right, quickly and cheaply.
Unique Low Glycemic Spinach Dish For Special Dinner Occasions
Low carb dishes for the holidays are few and far between. This low carb casserole boasts sumptuous flavor, nutritious and satisfying spinach, cheese and eggs.
Easy recipes for tasty casseroles are always welcome for the holidays; whether it is a New Year’s Eve celebration, Easter, Christmas, Thanksgiving or a loved-one’s special day.
This spinach casserole always becomes an instant family favorite, even with guests who claim they don’t like spinach. Guests will ask what is in the dish and then be astonished to discover that they suddenly love spinach.
Vegetarian Holiday Casserole Dish
Besides being an easy to prepare side dish, Spinach Casserole for the Holidays is also a vegetarian dish that boasts the entire complement of essential amino acids. Since its proteins are complete, in generous servings, it makes a wonderful meat substitute for vegetarian guests.
Low Carb Casserole
This vegetarian dish also rates extremely low on the glycemic index with an estimated glycemic load of “1”. It’s a very low carb casserole, too; having only 2 net grams of carbohydrates per serving.
Best Spinach Casserole For The Holidays Recipe
Yields approximately 18, 1/3-cup servings
2 large eggs, beaten
1 cup high quality real mayonnaise (light and non-fat mayonnaises do not work well)
1 can condensed cream of mushroom soup
10 to 15 ounces frozen spinach, thawed and squeezed dry
1 cup sharp cheddar cheese, shredded
Seasoned Italian bread crumbs
Pre-heat oven to 350°F.
Prepare a casserole dish with non-stick cooking spray.
In a medium sized mixing bowl, combine the beaten eggs, mayonnaise and mushroom soup.
Mix them together so that they are combined but not homogenous.
Pull spinach apart to un-clump it and lightly fold it into the egg mixture.
Add cheese to the mixing bowl and stir until well combined.
Pour mixture into the prepared casserole dish.
Smooth the contents with the back of a spoon and sprinkle generously with the seasoned bread crumbs.
Bake uncovered for 30 minutes.
Continue cooking casserole if necessary; until the edges are bubbly and the bread crumbs have nicely browned.
Christmas Dinner Variation
For a beautiful and festive looking side dish at Christmas time, use a clear glass casserole dish and substitute ½ cup of port wine cheddar cheese for half of the sharp cheddar cheese.
The result is a dish which makes a stunning presentation in the lovely traditional colors of Christmas – green and white with flashes of red port wine cheddar.
Each serving of Spinach Casserole for the Holidays recipe has:
3 grams saturated fat
3 grams carbohydrate
1 gram dietary fiber
0 grams sugar
3 grams protein
Additionally, this delicious low carb dish is a superb source of vitamins A and K. For further nutritional information on this low carb holiday dish, click on the nutrition data information link in the box below.
This is an original recipe by Maria Blanco (1980) with nutritional analysis computed at NutritionData.com.
If there is one thing I can’t live without in the morning, it’s got to be my coffee. Once I entered the keto diet, however, I found it difficult to drink straight black. After all, where’s the fun in having that every day? I needed something a bit sweeter to down it while getting my recommended fat intake!
And that’s when I learned all about bulletproof coffee and what I can do with my usual morning drink for better sweetness. So if you’re wondering how you can put a twist to your usual long black or flat white, then read on as I show you 15 keto coffee recipes to try out!
You don’t need to be stuck with your usual black coffee or use only plain sweeteners. Here are some of my favorite recipes to make my cup of joe more energizing!
1. Bulletproof Coffee (Keto Butter Coffee)
This is the most basic and simple recipe you can start off with if you have just begun the keto diet. Made with MCT oil, you will be able to digest the fats easily and metabolize them for the fat burn! Plus, it has such a creamier consistency with a twinge of sweetness to make your bitter cup of coffee even better. You’ve got the option to add a little bit of no-carb add-ins like heavy cream, cinnamon, or sugar-free syrup.
This is another simple recipe to follow but with a twist. You’ve got a bit of whipping cream and vanilla extract to make it a tad sweeter. That way, it tastes delicious and fuels you throughout the day. I’ve made it through a whole day with just a cup or two of this, which makes intermittent fasting much easier. It’s worth the effort with its creaminess.
If you’re looking for something sweeter but without the added sugars and carbs, then you will love this recipe! Easy to do, it tastes similar to a frappuccino and with the vanilla flavors. It’s refreshing and different from your typical hot bulletproof coffee in the morning. The best part? This coffee tastes like vanilla ice cream, which makes your mornings much brighter.
In this recipe, MCT powder is used instead of your usual oil as it’s less messy to prepare and will be easy to transport when you’re traveling. It only takes two minutes to prepare as long as you have the freshly brewed coffee. Add a pinch of Himalayan salt to intensify its flavor and make it even better! It’s the perfect start to any morning.
Wait, what’s Mexican coffee? It’s a variation of the usual hot cup of joe but with a lot of delicious brown sugar and chocolate syrup. But instead of adding those, we do some variations of the recipe to make a unique and comforting concoction to make your winter or fall mornings better. Instead of the mainstream pumpkin spice latte or mocha, let’s go for something chocolatey without the carbs or overload of calories!
I know I mentioned that pumpkin spice lattes are a bit mainstream but let’s face it, everyone wants something of pumpkin spice for the fall season (including me!). That’s why this is a perfect frappe recipe to try at home to save on the carbs and calories. It’s just as good as what you would usually buy from cafes without the overload of calories that have you gain weight.
Instead of a frappe, we had a latte version of our favorite fall flavor, which has fewer carbs and sugar. It’s a hot drink to enjoy as the days grow colder. Taking only five minutes to make and filled with the healthy fat you need, it’s worth a try! You won’t need to go to your nearest cafe just to get your fix of over-sugary drinks anymore.
Another delicious and refreshing drink perfect for the summer is a caramel frap. However, local cafes will always add a ton of artificial syrups and sugars that make it too calorific without the nutrients! That’s why this recipe will change that, a fat bomb in a glass filled with energy to satisfy you the whole day. All without the influx of carbs!
If you’re not a huge fan of flavored coffee but need a thick and refreshing drink that doesn’t go over 210 calories, then this big, refreshing frappuccino is a way to go. With only THREE grams of carbs for a 16-ounce recipe, you save a ton of money without having to waste your calories on drinks without nutrients. Simple and satisfying, it’s perfect for a warm day.
Now, what makes this keto coffee different from most bulletproof coffee recipes we’ve seen out there? The addition of egg yolks! Yes, egg yolks and collagen are added to the recipe, which makes the coffee surprisingly creamy and filled with the healthy fats you need. It’s incredibly creamy and just as delicious with more fat to keep you up and running throughout the day.
Now, let’s try something different and satisfy those nutty cravings of yours. It’s like those almond joy candy bar flavors but without the grains or overload of carbs. Mixed with a bit of chocolate, you have the dark mocha flavors with a twinge of nuttiness that balances out the taste. Definitely a party in your tummy as you sip a bit during cold days.
If Christmas season is approaching or you just want to have a taste of the yuletide season, then this recipe is perfect for you. No need to wait for the -ber months before you start getting your fix of Peppermint Mocha! It’s easy to do and uses the ingredients you can find in your local supermarket. No hassle or much calories but with all the flavors!
This is another delicious peppermint mocha recipe you’ll love. What makes it different is that it comes with a bit of nuttiness from the almonds/hazelnuts AND with chia seeds for a thick consistency with more healthy fat. It’s extra creamy because we use the blender, making it seem even more indulgent but without the calorie overload.
Who wouldn’t want to curl up in bed during Sunday mornings with a warm cinnamon vanilla latte in hand? Only taking five minutes to prepare, it’s a lazy coffee for those who want a warm drink during the rainy days. It doesn’t contain too many calories or carbs, but still providing the healthy fat to stay satiated until lunch!
Last but not the least, we have a Sugar-Free Coffee Creme Brûlée! This is a unique drink that packs on the calories and fat. But fear not, as it has no sugar and the least carbs for a calorific cup of coffee. With a dash of rum and espresso, it’s a pick-me-up adult will enjoy.
It’s impressive with what you can do with coffee to bring in different flavors without the need for processed sugars and carbs. With bulletproof coffee or low-calorie sweeteners, you won’t need to worry about ruining your ketosis.
I hope that any of these 15 keto coffee recipes piqued interest and gave you ideas on how to spice up your mornings! Don’t wait any longer and try any of these recipes out now.
Do you have any questions or want to share your own cups of coffee? Then comment below! Your thoughts and suggestions are much appreciated.
When I went into ketosis, one of the common problems I had was how difficult it was to make a sumptuous dinner! How will I be able to indulge during my favorite mealtime if I had to focus on a low-carb diet? It was definitely a dilemma since I was getting tired of the plain old salads I prepped for the week.
But as I did some research and explored different cuisines, I realized… Hey, I can actually whip something up without the need of the carb overload! So instead of going for the same old dinners every day, spice it up with these 17 keto dinners under 10 net carbs!
You don’t need to spend a ton of time and money on cooking keto-friendly meals (that aren’t just salads!). With the right substitution and ingredient alternatives, you can make filling pasta, tacos, or even rice! Let’s delve into the impressive dinner ideas I love below:
1. Keto Japanese Mushroom Pasta With Shirataki
Instead of using the regular noodles from the store, we use Japanese shirataki noodles which have the perfect consistency with a few carbs. It’s a quick meal filled with a ton of fat from butter, oil, and cream, as well as flavors from assorted mushrooms! With its creamy consistency and Asian flavors, you’ll be surprised that this only has FOUR grams of net carbs per serving!
For those looking for something filling and incredibly delicious, this cottage pie is a perfect choice. It tastes fantastic to the point you’ll never guess that it’s low-carb. This recipe is easy to do and sure to satisfy, with the comforting aroma of herbs and cheese. With the captivating smells and creamy consistency, it’s a dish everyone will love, regardless of whether or not they’re counting carbs!
One thing I missed once I began going low-carb was lasagna, which I found difficult recreating to make it with fewer carbs than expected. Well, using this recipe, you’ll see that it isn’t only easy, but it’ll be as if you’re eating the real thing! Thanks to using cheese as the “noodles” and low-carb marinara sauce filled with beef and cheese, you can achieve the lasagna look and flavors.
Whether you’re serving it for yourself or the whole family and children, this keto fried chicken will surely be a hit in the dinner table. How do we make the breading low-carb? Instead of bread crumbs, pork rinds and spices are used for better flavor and more fat! Not to worry, though. You can substitute it with almond flour or meal if you don’t consume pork. It tastes crunchy and with the tenderness thanks to the mixture of egg yolks, Dijon mustard, and mayo!
If you’re hankering for some tacos, make it low-carb by substituting the taco shells for lettuce, which also makes it lower in calories. Using fresh ingredients, lean turkey for protein, aromatic spices, and low-carb tomato sauce and cheese, you’ll be able to get your fix of tacos without the excess amount of carbs. Indulge and enjoy without the guilt!
I’m sure a lot of you want a sizzling plate of steak fajita on their dinner table! With the aromatic scents coming from various spices and tender beef flank strips sautéed with peppers, you’ll surely enjoy it all, alone or not. Serve it with lettuce and sour cream or enjoy it alone, it doesn’t matter! This flavorful dish surely packs a punch.
Cauliflower is a low-carb vegetable that can be used for almost any type of dish! It’s the perfect substitution for potatoes because of its similar texture, which makes it a satisfying and enticing meal that will have you want more. And with this recipe, you won’t be missing much of mashed potatoes anymore because of its similar consistency and flavors, all thanks to an overloaded of cheese!
Bring out the flavors in the kitchen table and dining table with this Japanese-inspired dish! Infused with ginger, wasabi, and sesame oil, this salmon burger will surely impress. Instead of using burger buns, pair it with a salad or substitute bread with lettuce as a bun. However you serve it as, you are assured that it will be a filling meal loaded with unique flavors!
If you’re craving for a delicious and crunchy tilapia without worrying about the oil splatters on the stove, why not go for this recipe? By using the oven to fry it, it will surely be a balance of crispy and tender all over, which is precisely what I love when cooking seafood. Sprinkled with parmesan cheese and a bit of pork dust, you have the savory flavors all over. Yum!
Don’t be intimidated by making meatballs from scratch; they are actually easy to do and worth the effort you put into rolling those bad boys! While the authentic recipe would use milk and breadcrumbs, we use grated zucchini as a low-carb option while increasing its nutrients. Pair it with cauliflower rice, and you’ve got a complete meal to enjoy!
I’m sure a lot of us are tired of salads and chicken. If that’s the case, then it’s time to switch to an indulgent slab of pork to ignite your taste buds! With these pork chops, you’ve got all the fat and protein without the guilt. Even better stuffed with bacon and cheese, you’ll want to keep making this for dinner!
If you’re craving for Mexican food but can’t handle the carbs, then this is a recipe to whip up for the night! You’ve got a creamy casserole filled with protein-rich chicken and creamy cheese. Plus, you’ve got your share of vegetables with cauliflower, tomatoes, and jalapeño for spice. It isn’t too heavy and can be paired with a side salad to complete your dinner.
This recipe contains all the flavors and the constancy of your favorite Philly Cheesesteak but without the carbs! Stuffed with crunchy bell peppers instead of bread, you’ve got an indulgent yet healthier option to dig into. Cheesy, meaty, and filled with fat, these peppers are a must-try for your next dinner.
This Thai-inspired recipe is a perfect addition to your dinner table. With savory and tender beef skewers balanced with the cool and creamy sauce, it’s hard not to get seconds or thirds! It’s a great way to start exploring the exciting and yummy Asian cuisine because of how easy it is to prepare.
Besides pasta and lasagna, mac and cheese was another thing I missed on the dinner table. But cauliflower saves the day again with this instant recipe that takes only FIVE minutes to whip up! It’s the best dinner for those who never have the time to cook, just using three ingredients and no time at all.
This recipe name alone already has everything I love! From cheese, bacon, and a huge cheeseburger, this guilty pleasure is excellent for cheat days or if you plan on bulking! I recommend that you pair it with a side of vegetables or just have it alone, it’s sure to fill you up.
Yes, you can still have a good sandwich while on the keto diet! By using an original recipe for keto cloud bread (made of cheese!), you have more flavor for your bread AND filling, making it an impressive dish to have for lunch and dinner.
Who knew that you could whip up unique and delicious dinners for the whole family without ruining your diet? With any of these meal ideas, you can have fun in the kitchen and satisfy your taste buds exploring what your ingredients have to offer.
I hope that these 17 keto dinners under 10 net carbs gave you an idea on what you can start experimenting on. So don’t wait any longer and begin your cooking journey on the keto diet today!
If you have any questions or want to share your tips and keto-friendly recipes, comment below! All your ideas and queries are much appreciated.
Generally, pasta is packed with carbohydrates. After all, it’s usually made of wheat flour — but this doesn’t always have to be the case. If you’re on a low-carb diet such as paleo or keto, we’ve got some good news for you. Here, we’ve come up with 3 keto lasagna with meatza layers recipes.
1. Keto Low-Carb High-Protein Lasagna
Is it possible to make lasagna with noodles? Surprisingly, yes! This is a high-fat and low-carb lasagna recipe that will surely satisfy your pasta cravings. In more or less an hour, you’ll have six servings of this incredibly meaty dish. Each serving packs 320 calories, 19g fat, 29g protein, and only 5g carbohydrates.
To make the meat layer, you’ll need a pound of ground beef along with ingredients such as salt, black, pepper, minced garlic, celery, and red onion to enhance the flavor. Of course, the cheese layer isn’t left out — it’s got ricotta, mozzarella, and parmesan cheese for an absolutely cheesy overload!
Here’s a video of making a meat-filled keto lasagna:
Instead of noodles, this lasagna uses several layers of meat. As its name implies, it’s pretty much a pasta version of the high-protein pizza dish. Of course, be prepared to dedicate a bit more time and effort to accomplish this meatza layer. If you want to cut the overall time, you can just use turkey or chicken slices.
To ensure that the meatza layers are appropriately thick, it’s best to use two baking pans measuring 9 x 13 inches. Other lasagna recipes use parmesan cheese along with egg and ricotta cheese, but this one utilizes a low-carb marinara sauce instead. Each serving lends you 301 calories, 16g fat, 33g protein, and 2g net carbs.
Our third recipe hopes to replicate the amazing flavor of the traditional lasagna. Thus, making the so-called noodles take a bit of time. Baking them alone takes up to 25 minutes. Still, this is a very creamy mixture due to the eggs, mozzarella, parmesan, and cream cheese.
The meat layer, on the other hand, has ground beef and several herbs such as dried basil and oregano. Finishing this lasagna will take around 70 minutes. It’s good for four people, with each serving containing 486 calories, 34g fat, 57g protein, and 9.5 g net carbs.
That’s it! These are low-carb and high-protein lasagna recipes that ditch the wheat-based noodles while retaining the beloved pasta flavor. We hope that you’ll try these dishes soon. If you have any questions, just send us a comment!
Are all sandwich wraps filled with a lot of carbohydrates? The short answer is no. People on a ketogenic diet might think that it’s all over for them eating their favorite wraps, but that is far from the case — what matters is the right ingredients are used. Thus, here are 5 flaxseed wraps keto vegan recipes for you to try.
1. Keto, Vegan, and Gluten-Free Flaxseed Wraps
Now, do note that all the recipes we’ve included here are good enough for vegetarians to try as well. This one, in particular, takes just 12 minutes to cook and prepare. Plus, you only really need four ingredients: golden or brown flaxseed, boiled water, salt, and your chosen spice. You can use turmeric, ground ginger, garlic powder, or onion flakes to enhance the taste of your low-carb vegan wraps.
This recipe is good for four people, with each serving packing only 1.2g net carbs. Also, do note that using brown flaxseed can lead to a relatively bitter taste. So if you don’t want that, you should opt for golden flaxseed. In addition, a ceramic non-stick pan eliminates the need for oil.
Our second entry uses the golden flax seeds due to their less bitter taste and their light appearance. Similar to the first recipe, you’d need hot water — and this is very important. If the water has turned lukewarm, it becomes difficult to roll them out. Plus, the flaxseed wraps will turn stiff.
As for the flavor, you can use salt, spinach, tomato paste, and any other herb or spice. Even though the water needs to be hot, you have to let the wraps cool down a bit. Only then can you roll them out. Preparing takes 15 minutes, but the cooking time is just five minutes. Afterward, you’ll have five low-carb servings.
Here is a video of making Paleo and Vegan-friendly Flaxeed Wraps:
One distinct ingredient here is chickpea flour. It does add some carbohydrates, but it mixes well with coconut flour. Plus, it increases the amount of protein. When you’re placing oil in the pan, it’s best to spread it with a silicone brush. Don’t be hasty and let the pan heat up. Otherwise, the keto-friendly wraps would become sticky.
On a related note, each side of the vegan wraps needs five minutes of cooking. This recipe provides four servings, with each one having 90 calories, 5.6g fat, 2.8g protein, and just 0.5g net carbs.
Here’s another variant of the Latin American sandwich. This takes half an hour to prepare, but we’re confident you won’t mind the wait. This is a low-carb and vegan tortilla wrap made of flaxseeds. The recipes listed are pretty much the same with the previous entries: water, flaxseed, and salt.
However, the difference is that this variant can be made without salt — it’s merely an option. Moreover, each serving has 224 calories along with 17g fat, 7g protein, and a single gram of carbohydrates. There are even bits of calcium, iron, and potassium!
Finally, this recipe is inspired by the previous one. So, what’s the difference? Well, it’s all about the cooking method! For one, the vegan tortillas here are made using flax meal that has already been grounded. Plus, the salt is applied even before you roll out the dough.
The result? Soft and tasty low-carb wraps that even the kids will enjoy. You can make five of these tortillas in under 30 minutes. In addition, you can consume them regardless whether they’re hot or cold — these wraps will remain delicious!
As you can see, it’s pretty easy to make low-carb wraps made of flaxseed. You can make them with four or even just two ingredients! Likewise, you can always experiment with what spice or seasoning you would use your wraps. Thus, we hope this helped you in finding new ketogenic meals. If you have any queries, feel free to send us a comment!
If you’re on the lookout for a quick dessert, there’s nothing easier to prepare than a mug cake. Why? You just put the mixture in a mug or any similar small container. Afterward, simply place it in the microwave for a minute or two. Need any ideas? Here are 20 healthy 1 minute low carb keto mug cake recipes!
1. Gluten-Free Low-Carb Mug Cake
This recipe is enough to fill a large mug with cake, but there’s nothing wrong with dividing it into a couple of servings. Do you want to increase the fat content? Just apply a lot of full-fat cream!
Preparation takes a mere two minutes and the cooking is just a minute long. One serving packs 530 calories, 433 of which come from fat alone. There are 48.1g fat, 18.2g protein, and only 5.1g net carbs.
Here’s a video of making a Gluten-Free Low-Carb Mug Cake:
Craving for your favorite brownies but you don’t want the high carb content? Well, this is a low-carb recipe that’s also free from gluten. Instead of wheat flour, this mug cake uses almond flour and coconut flour.
As for chocolate flavor? You’ve got unsweetened cocoa powder and Lindt Excellence 90% Cocoa that’s been chopped into smaller pieces. The recipe is good for two servings, with each one having 230 calories, 23g fat, 6g protein, and just 3g net carbs.
How about some berries for your next low-carb mug cake? Apart from sugar-free vanilla extract, this berry mug cake has liquid stevia, extra virgin coconut oil, and some berries. It’s up to you whether you want fresh or frozen berries — or even mixed berries!
If you don’t want any nuts, you can replace the almond flour with a tablespoon of coconut flour. You can also add heavy whipped cream or full-fat yogurt. Every serving has 28.6g fat, 12.1g protein, and 4.5g net carbs.
Here’s a ketogenic mug cake recipe that’s truly amazing in terms of nutrition. Each serving contains 282 calories, 17g fat, and 31g protein. What about the net carbs? Well, it only amounts to half a gram! That’s a fantastic amount for anyone practicing a keto or even paleo diet.
You’ll need a scoop of protein powder, almond milk, baking powder, butter, and pink salt. Simply combine these ingredients in a sizable mug. Use a fork to get rid of any lumps before you put the mug in the microwave for a minute or two.
Here’s a quick yet effective way to prepare a cake for a dear friend during his or her birthday. In under seven minutes, you’ll have a lovely serving that contains 132 calories, 11.1g fat, 5.2g protein, and just 4.1g net carbs.
The overall time necessary to microwave this mug cake could take two minutes, but that could be reduced to just 90 seconds if you’ve got a great microwave. Likewise, it’s up to you whether you’d like some icing on this birthday cake or not.
This is a gluten-free, low-carb, and grain-free cinnamon mug cake recipe. Preparing and cooking take only three minutes. To accomplish the cinnamon roll, you’ll need almond flour, baking powder, melted butter, an egg, a tablespoon of cinnamon, and Lakanto Classic.
One serving has a whopping 599 calories, 57.2g fat, 14.4g protein, and 6g net carbs. The first step involves melting the butter in a mug or a small dish. Afterward, you add the other ingredients and place the mixture on the microwave for a minute and a half.
It’s not all about chocolate and berries. Here, we’ve got a ketogenic mug cake for the matcha lovers. We highly recommend getting a high-quality bowl and bamboo whisk. Otherwise, you might achieve a satisfyingly smooth matcha paste base.
You can use any type of milk, especially if it’s plain and unsweetened. As for the stevia sweetener, it’s up to you how much you add. Microwaving this could take up to two minutes, but the result is definitely worth it.
Of course, we’re not done with providing mug cake recipes that use green tea. For this variant, you’ll need coconut milk, erythritol, baking powder, almond flour, green tea protein powder, and an egg.
What do you need to do? Just mix the dry ingredients in a bowl. Next, combine the wet ingredients using a mixer. Place them all in a mug. Lastly, microwave the mixture for at least 60 seconds. Each serving has 321.5 calories, 23.57g fat, 24g protein, and just 1.25g net carbs.
Here’s a vanilla mug cake recipe for those who want a truly fluffy and moist dessert. This is a great choice since it’s free of sugar, gluten, and grain. It’s not necessary, but you have the option to add chocolate chip toppings as well.
You can use an oven, but it’s much quicker with a microwave. Once you’ve picked a bowl, make it greasy first using cooking spray. Only then can you place the coconut flour, granulated sweetener, baking powder, and protein powder.
This recipe has a pretty interesting ingredient: instant coffee grounds. Apart from that, the other ingredients are quite standard for a low-carb dessert: coconut flour, almond flour, butter, egg, vanilla extract, cocoa powder, chocolate chips, powdered sugar, and sour cream.
As for the container, you don’t really need a mug. Another decent container is a ramekin. This is good for two servings, with each one packing 266 calories, 21.5g fat, 6.9g protein, and only 5.1g net carbs.
How about a recipe that only requires 30 seconds of microwaving? You can put the mixture in the microwave for half a minute, but experimentation is recommended. Try increasing the time by 10 or 15 seconds next time.
Ideally, you’ll find the right amount of tenderness for this chocolate mug cake. You can wait for the mug cake to become firm, but we believe that it’s best to consume it as quickly as possible. After all, it is such a delectable treat!
Now, let’s discuss the second way to create a low-carb cinnamon mug cake! This single-serve dessert packs 333 calories, 28.6g fat, 11.8g protein, and only 3.9g net carbs. There are also decent amounts of magnesium and potassium here!
This recipe requires just seven ingredients, but you can also include liquid stevia. Likewise, the topping can be in the form of a whipped cream. If you don’t want that, coconut cream and a bit of cinnamon work as well.
We can’t get enough of chocolate lava cake, so it’s pretty much a blessing that there’s a ketogenic variant! This mixture only needs to be placed in the microwave for a minute. But if you think that the upper portion, you can place it back there for 10 seconds at a time.
Also, remember to whisk the cocoa powder and erythritol well to ensure that no clumps will appear. This keto lava cake recipe creates one serving and contains 173 calories, 13g fat, 8g protein, and 4g net carbs.
Of course, we won’t allow blueberry muffin to be left out on this list. This low-carb recipe is influenced by the blueberry muffin you can order at Starbucks. The difference is that this mug cake is a high-protein and vegan-friendly variant.
First, combine the coconut, almond and oat flour along with the baking powder, cinnamon, and granulated sweetener. Next, include the banana, egg, and dairy-free milk. Mix the ingredients well before adding the blueberries. You only need at least 50 seconds to microwave this mug cake!
Up for an incredibly light and fluffy mug cake? Well, our third cinnamon recipe takes just three minutes to cook and prepare. In this short span of time, you’ll get two servings. Each one has 214 calories, 19g fat, 6g protein, and a mere 2g net carbs.
Microwaving usually takes between 90 and 120 seconds. If you only have an oven, it’s best to place the mixture there for at least 10 minutes at 350 degrees Fahrenheit. Also, the ramekin or mug should be safe for use in an oven!
Aren’t you glad we included a low-carb snickerdoodle recipe here? In just seven minutes, you’ll have two mug cakes. Every serving contains 323 calories, 265 of which are from fat! There are 29.4g fat, 8.2g protein, and 5g net carbs.
Making the snickerdoodle filling is as easy as mixing the sweetener and the cinnamon together. As for the mug cakes themselves, it’s best to put the microwave setting on high. Place the mixture for a minute and let it turn a bit puffy.
This is arguably one of the best recipes out here. One serving packs 548 calories, 51g fat,14.8g protein, and only 5.8g net carbs. It’s creamy and very delicious — thanks to the cream cheese, softened butter, and vanilla extract. Do note that the frosting is good enough for four servings!
When you’re making the cupcake, the butter should be melted in the microwave for a couple of minutes. When the butter is a bit cool, you can include the egg and whisk them well. Also, remember to let this mug cake firm up for five minutes.
How about a mug cake recipe using both lemon and frozen wild blueberries? One notable thing about this is how it makes five servings instead of the usual single or double-serving recipe. Plus, each serving packs 259 calories, 7.20g protein, 20.99g fat, and 5.57g net carbs.
There’s a total of 11 ingredients here to amplify the flavor. You’ve got the lemon extract, stevia, coconut milk, and coconut oil. If you don’t have any coconut oil, you can replace it with avocado oil.
We’re not going to run out of chocolate mug cake variants, simply because they are irresistible! This is a dairy-free, sugar-free, and gluten-free recipe that manages to deliver the classic chocolate taste. We’re sure you’ll be making this time and time again.
Preparation and cooking take just a minute each for a mere total of two minutes. Each serving has 230 calories, 17.6g fat, 11.9g protein, and only 4.5g net carbs. Depending on your microwave, the total cooking time could be extended by 20 seconds.
Finally, this is another take on the classic chocolate mug cake. This recipe provides two servings, with each one having 101 calories, more than half of which come from fat. There are 6g fat, 1g protein, and 4g net carbs.
If you don’t want to put in fiber syrup, a granulated sweetener is a good replacement. However, you’d need to add an egg as well. Lastly, the heavy whipped cream is an optional topping.
There you have it! We’ve gathered 20 varying ways to prepare ketogenic mug cakes. Whether you want vanilla, cinnamon, blueberry, raspberry, or chocolate, we’ve got them. Plus, all of them take more or less a minute to microwave — there’s no reason why you won’t try them! If you have any questions, feel free to send us a comment.
For this list, we’re featuring the easy egg salad recipes that you can use either as side dishes or appetizers. But, before start with the recipes, let’s talk about the incredible egg first.
Eggs are one of the best foods that complement a ketogenic diet. Aside from being an excellent source of protein, a single egg only has 1g of carbs while having 11g of fat. It also has a good amount of the vitamins and minerals that you need daily including folate, iron and vitamins A, B-12, D, E and K. To top it all of, eating eggs can improve satiety and make you feel full for a longer period of time.
With that said, egg salads present a fantastic opportunity to incorporate eggs into your keto diet. The only problem is that most egg salads are often bland and laden with a lot of mayo. So, how can you make your egg salads tastier and healthier? Well, just check out the 15 easy keto egg salad recipes below and I’m sure you’ll find some that will fit your preferences.
1. Easy Keto Egg Salad
First up, we have an extra creamy egg salad recipe from Hey Keto Mama that’ll fit right in with your keto diet. It highlights two of some of the core foods of keto dieters which are eggs and avocados. It gets its flavor from mustard, dill, parsley and the usual salt and pepper. On the other hand, the combination of the mayonnaise and avocado just take the creaminess to the next level.
If you’re looking for a simple but egg-ceptional egg salad recipe, than check out this recipe from I Breathe I’m Hungry. It only requires 7 ingredients including the salt and pepper and it’s totally foolproof. Probably the hardest thing you have to do is make perfect hard-boiled eggs.
If you want to have it for breakfast, try eating it wrapped in lettuce and paired with some bacon just as the author of the recipe recommended.
Egg salads pair well with barbecues and can be made as part of a nutritious packed lunch. For this very simple recipe from Ditch the Carbs, you only need some eggs, full fat mayonnaise and curry powder. It’s quite an unusual recipe thanks to the curry powder but, if you prefer, you can always opt for some chopped fresh parsley, grated carrots, celery, prawns and crabs.
Jazz up your egg salad by adding some creamy caesar salad dressing and Parmesan cheese. It’s nice as a light snack or as a side dish. The lettuce adds a refreshing twist while the Parmesan cheese give it more flavor. You can even add some canned tuna or some shredded chicken to turn it to a light meal.
If you egg salads to be a bit lacking in terms of nutrition, why not add more vegetables? This recipe from Mind Over Munch puts a spin on this standard salad and turns it into Veggie Egg Salad. Aside from the egg salad’s basic ingredients, vegetables like broccoli rice, mushroom, celery and red bell pepper are added. Chock full of nutrients, this recipe only contains 1g net carbs.
This side dish from Divalicious Recipes is a cross between an egg salad and a faux potato salad. Of course, you can’t have potatoes on a ketogenic diet so this recipe calls for some cauliflower. The combination of the yellow bell pepper, spring onions and dill give it a nice color.
Overall, this recipe only has 7g net carbs, 6g fat and 3g fiber.
Here, we have another salad which is a cross between an egg and potato salad. Like the previous recipe, the cauliflower substitute for the potatoes. But, for flavor, this recipe uses parsley and some green onions. The dressing is also comprised of ingredients like avocado oil mayonnaise, dijon mustard and pickle juice. For me, what makes this egg salad recipe so tasty is the addition of the pickles.
Egg salads just need to have some pickles and this recipe from All Day I Dream About Food is just the right way to do it. Plus, the dill makes it even tastier.
I like that this recipe is very simple and that it only takes a few minutes to prepare once you’ve boiled the eggs. For the non-keto dieters in your family, you can serve it on some bread. For a low-carb option, it’s also great when served over some cucumbers and more pickles.
Easy, low-carb and keto-friendly – that’s the name of the game when it comes to this Southern Deviled Egg Salad recipe from Keto in Pearls. You just need to mix some avocado oil mayo, dijon mustard, sweet relish, apple cider vinegar and some chopped hard boiled eggs. Finally, season them with some salt.
Are you tired of your regular egg salad? Why not take it a notch higher by adding some tahine sesame seeds paste? You can even add some cayenne pepper if you like your egg salad with a bit of a spicy kick. This Tahini Egg Salad recipe from Ketovale will show you how to do it.
For the macros, each serving contains 1.53g net carbs and 28.12g of fat.
We’ve already talked about how avocados go so well in egg salads. They just add so much creaminess and good fat. This keto egg salad from That Low Carb Life has some avocados in it. The author will also teach you how to make perfect hard boiled eggs that are easy to peel using an pressure cooker or an Instant Pot.
If you want to add a Mexican twist to this egg salad, you can always switch the dill and lime with some cilantro and lemon.
If you’re looking for a way to make egg salad sans the mayonnaise, then check out this No-Mayo Avocado Egg Salad from Paleohacks. The avocado will keep this salad creamy so you don’t have to worry about that.
To keep the avocado from oxidating, you’ll need to mix it with some olive oil and either some lemon juice or apple cider vinegar.
Do you find most egg salads to be bland and just plain unsatisfying? Well, check out this Tangy Bacon Egg Salad. The red onion just add the right amount of tanginess and spiciness while the bacon adds a bit of saltiness and more flavor. This egg salad goes really well with some meat.
Our next recipe is another keto-friendly egg salad with some bacon for flavor. It’s a very simple recipe which you can make with simple ingredients like mayonnaise, mustard, Cheddar cheese, salt, and of course, the bacon and eggs. It only takes a few minutes to prepare so you can make this even when you’re busy.
Last, but certainly not the least, we have the Easy Smoked Salmon Egg Salad from Simply so Healthy. Like its name indicates, this recipe calls for some smoked salmon. I find this a very flavorful sidedish thanks to the red wine vinegar, green onions, fresh dill and capers. Also, aside from being keto-friendly, this side dish is gluten-free, dairy-free and Paleo-friendly.
And, that’s it for our list of easy keto egg salad recipes. I hope that you find some recipes to your liking. Also, always remember that you can add your own twist to these recipes. Have an egg-citing time making and eating these egg salads!
Carrot cake may not be the healthiest thing on a keto meal plan but hey, it’s delicious and will have your sweet tooth satisfied! But I know a lot of us (including me!) get too lazy to bake a whole cake, nor could people finish it in a sitting. That’s why I began making carrot cake cookie bites, which are absolutely delicious treats that have all the deliciousness without the excess carbs!
These yummy bites are sweet, not too heavy, and can be used as a snack or dessert! If you want to learn how to make it, I show you the best 5 keto carrot cake cookie bite recipes you can easily make yourself today.
If you’re craving for carrot cake but too lazy to turn that oven on, then try these bite-sized versions of your favorite dessert!
1. Carrot Cake Protein Balls
Looking for that post-workout snack filled with a balance of fat and protein? Then this is the recipe for you. Filled with delicious nuts and unsweetened coconut, this will taste just like a carrot cake without the heavy amount of carbs. Even I still get surprised with how decadent and delicious they are!
These are literal bite-sized carrot cake cookie bites with a twist: You get a filling cream cheese icing inside that surprises your taste buds after each bite! With the perfect balance of sweet and tart, these carrot cake cookie bites will leave you wanting more. And did I mention that there’s no sugar involved?
If you want healthier dessert, then this carrot cake bite recipe is another excellent choice. They aren’t only low-carb but also gluten-free, vegan, and have no sugar added. The best part: It’s low-calorie, ideal for those who are looking to lose weight seriously! My only warning: You might end up getting addicted to it.
What’s fantastic about this recipe is that it requires NO cooking or baking at all. The only thing you need to do is to prepare the ingredients, mix them up, shape ’em, and let it freeze. Once it’s done, you’ve got the carrot cake goodness without the guilt.
This is an amazing dessert idea with the chewy consistency that leaves you wanting more. Raw and without the need for baking, they are super easy to do and only require some freezing! Paleo, vegan, dairy-free, and gluten-free, these bites are one of the healthiest to try out.
You don’t need to restrict yourself from your favorite desserts when you want to follow the keto diet. With the proper substitutions and right dessert choices, your taste buds will be satisfied. And what’s not to love with these delicious carrot cake bites that will surely fill you up with energy?
I hope that you found inspiration from any of these 5 keto carrot cake cookie bite recipes. So don’t wait any longer and try any of these out today!
For those who would like to share their tips or recipe ideas for the keto diet, do comment below. I would love to hear what you have to think.