KETO DIET DINNER RECIPES
1.Grilled Pesto Salmon with Asparagus
Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
• 4 (6-ounce) boneless salmon fillets
• Salt and pepper
• 1 bunch asparagus, ends trimmed
• 2 tablespoons olive oil
• ¼ cup basil pesto
Instructions:
1. Preheat a grill to high heat and oil the grates.
2. Season the salmon with salt and pepper, then spray with cooking spray.
3. Grill the salmon for 4 to 5 minutes on each side until cooked through.
4. Toss the asparagus with oil and grill until tender, about 10 minutes.
5. Spoon the pesto over the salmon and serve with the asparagus.
Nutrition Info: 300 calories, 17.5g fat, 34.5g protein, 2.5g carbs, 1.5g fiber, 1g net carbs
KETO DIET DINNER RECIPES
2.Cheddar-Stuffed Burgers with Zucchini
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
• 1 pound ground beef (80% lean)
• 2 large eggs
• ¼ cup almond flour
• 1 cup shredded cheddar cheese
• Salt and pepper
• 2 tablespoons olive oil
• 1 large zucchini, halved and sliced
Instructions:
1. Combine the beef, egg, almond flour, cheese, salt, and pepper in a bowl.
2. Mix well, then shape into four even-sized patties.
3. Heat the oil in a large skillet over medium-high heat.
4. Add the burger patties and cook for 5 minutes until browned.
5. Flip the patties and add the zucchini to the skillet, tossing to coat with oil.
6. Season with salt and pepper and cook for 5 minutes, stirring the zucchinioccasionally.
7. Serve the burgers with your favorite toppings and the zucchini on the side.
Nutrition Info: 470 calories, 29.5g fat, 47g protein, 4.5g carbs, 1.5g fiber, 3g net carbs
KETO DIET DINNER RECIPES
3.Chicken Cordon Bleu with Cauliflower
Servings: 4
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients:
• 4 boneless chicken breast halves (about 12 ounces)
• 4 slices defloret
• 4 slices Swiss cheese
• 1 large egg, whisked well
• 2 ounces pork rinds
• ¼ cup almond flour
• ¼ cup grated parmesan cheese
• ½ teaspoon garlic powder
• Salt and pepper
• 2 cups cauliflower florets
Instructions:
1. Preheat the oven to 350°F and line a baking sheet with foil.
2. Sandwich the chicken breast halves between pieces of parchment andpound flat.
3. Lay the pieces out and top with sliced ham and cheese.
4. Roll the chicken up around the fillings then dip in the beaten egg.
5. Combine the pork rinds, almond flour, parmesan, garlic powder, salt andpepper in a food processor and pulse into fine crumbs.
6. Roll the chicken rolls in the pork rind mixture then place on the baking sheet.
7. Toss the cauliflower with melted butter then add to the baking sheet.
8. Bake for 45 minutes until the chicken is cooked through.
Nutrition Info: 420 calories, 23.5g fat, 45g protein, 7g carbs, 2.5g fiber, 4.5g net carbs
KETO DIET DINNER RECIPES
4.Sesame-Crusted Tuna with Green Beans
Servings: 4
Prep Time: 15 minutes
Cook Time: 5 minutes
Ingredients:
• ¼ cup white sesame seeds
• ¼ cup black sesame seeds
• 4 (6-ounce) ahi tuna steaks
• Salt and pepper
• 1 tablespoon olive oil
• 1 tablespoon coconut oil
• 2 cups green beans
Instructions:
1. Combine the two types of sesame seeds in a shallow dish.
2. Season the tuna with salt and pepper.
3. Dredge the tuna in the sesame seed mixture.
4. Heat the olive oil in a skillet to high heat then add the tuna.
5. Cook for 1 to 2 minutes until seared then turn and sear on the other side.
6. Remove the tuna from the skillet and let the tuna rest while you reheat theskillet with the coconut oil.
7. Fry the green beans in the oil for 5 minutes then serve with sliced tuna.
Nutrition Info: 380 calories, 19g fat, 44.5g protein, 8g carbs, 3g fiber, 5g net carbs
KETO DIET DINNER RECIPES
5.Rosemary Roasted Pork with Cauliflower
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
• 1 ½ pounds boneless pork tenderloin
• 1 tablespoon coconut oil
• 1 tablespoon fresh chopped rofloret
• Salt and pepper
• 1 tablespoon olive oil
• 2 cups cauliflower florets
Instructions:
1. Rub the pork with coconut oil, then season with rosemary, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the pork and cook for 2 to 3 minutes on each side until browned.
4. Sprinkle the cauliflower in the skillet around the pork.
5. Reduce the heat to low, then cover the skillet and cook for 8 to 10 minutesuntil the pork is cooked through.
6. Slice the pork and serve with the cauliflower.
Nutrition Info: 300 calories, 15.5g fat, 37g protein, 3g carbs, 1.5g fiber, 1.5gnet carbs
KETO DIET DINNER RECIPES
6.Chicken Tikka with Cauliflower Rice
Servings: 6
Prep Time: 10 minutes
Cook Time: 6 hours
Ingredients:
• 2 pounds boneless chicken thighs, chopped
• 1 cup canned coconut milk
• 1 cup heavy cream
• 3 tablespoons tomato paste
• 2 tablespoons garam masala
• 1 tablespoon fresh grated ginger
• 1 tablespoon minced garlic
• 1 tablespoon smokcauliflowe
• 2 teaspoons onion powder
• 1 teaspoon guar gum
• 1 tablespoon butter
• 1 ½ cup riced cauliflower
Instructions:
1. Spread the chicken in a slow cooker, then stir in the remaining ingredientsexcept for the cauliflower and butter.
2. Cover and cook on low heat for 6 hours until the chicken is done and thesauce thickened.
3. Melt the butter in a saucepan over medium-high heat.
4. Add the riced cauliflower and cook for 6 to 8 minutes until tender.
5. Serve the chicken tikka with the cauliflower rice.
Nutrition Info: 485 calories, 32g fat, 43g protein, 6.5g carbs, 1.5g fiber, 5gnet carbs
KETO DIET DINNER RECIPES
7.Grilled Salmon and Zucchini with Mango Sauce
Servings: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
• 4 (6-ounce) boneless salmon fillets
• 1 tablespoon olive oil
• Salt and pepper
• 1 large zucchini, sliced in coins
• 2 tablespoons fresh lemon juice
• ½ cup chopped mango
• ¼ cup fresh chopped cilantro
• 1 teaspoon lemon zest
• ½ cup canned coconut milk
Instructions:
1. Preheat a grill pan to high heat and spray liberally with cooking spray.
2. Brush the salmon with olive oil and season with salt and pepper.
3. Toss the zucchini with lemon juice and season with salt and pepper.
4. Place the salmon fillets and zucchini on the grill pan.
5. Cook for 5 minutes then turn everything and cook 5 minutes more.
6. Combine the remaining ingredients in a blender and blend into a sauce.
7. Serve the salmon fillets drizzled with the mango sauce and zucchini on theside.
Nutrition Info: 350 calories, 21.5g fat, 35g protein, 8g carbs, 2g fiber, 6g net carbs
KETO DIET DINNER RECIPES
8.Slow-Cooker Pot Roast with Green Beans
Servings: 8
Prep Time: 10 minutes
Cook Time: 8 hours
Ingredients:
• 2 medium stalks celery, sliced
• 1 medium yellow onion, chopped
• 1 (3-pound) boneless beef chuck roast
• Salt and pepper
• ¼ cup beef broth
• 2 tablespoons Worcestershire sauce
• 4 cups green beans, trimmed
• 2 tablespoons cold butter, chopped
Instructions:
1. Combine the celery and onion in a slow cooker.
2. Place the roast on top and season liberally with salt and pepper.
3. Whisk together the beef broth and Worcestershire sauce then pour it in.
4. Cover and cook on low heat for 8 hours until the beef is very tender.
5. Remove the beef to a cutting board and cut into chunks.
6. Return the beef to the slow cooker and add the beans and chopped butter.
7. Cover and cook on high for 20 to 30 minutes until the beans are tender.
Nutrition Info: 375 calories, 13.5g fat, 53g protein, 6g carbs, 2g fiber, 4g net carbs
KETO DIET DINNER RECIPES
9.Beef and Broccoli Stir-Fry
Servings: 4
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients:
• ¼ cup soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic chili paste
• 1 pound beef sirloin
• 2 tablespoons almond flour
• 2 tablespoons coconut oil
• 2 cups chopped broccoli florets
• 1 tablespoon grated ginger
• 3 cloves garlic, minced
Instructions:
1. Whisk together the soy sauce, sesame oil, and chili paste in a small bowl.
2. Slice the beef and toss with almond flour, then place in a plastic freezer bag.
3. Pour in the sauce and toss to coat, then let rest for 20 minutes.
4. Heat the oil in a large skillet over medium-high heat.
5. Pour the beef and sauce into the skillet and cook until the beef is browned.
6. Push the beef to the sides of the skillet and add the broccoli, ginger, and garlic.
7. Sauté until the broccoli is tender-crisp, then toss it all together and serve hot.
Nutrition Info: 350 calories, 19g fat, 37.5g protein, 6.5g carbs, 2g fiber, 4.5g net carbs
KETO DIET DINNER RECIPES
10.Parmesan-Crusted Halibut with Asparagus
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
• 1 pound asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper
• ¼ cup butter, softened
• ¼ cup grated parmesan
• 2 tablespoons almond flour
• 1 teaspoon garlic powder
• 4 (6-ounce) boneless halibut fillets
Instructions:
1. Preheat the oven to 400˚F and line a baking sheet with foil.
2. Toss the asparagus with olive oil and spread on the baking sheet.
3. Combine the butter, parmesan cheese, almond flour, garlic powder, salt, and pepper in a blender and blend until smooth.
4. Place the fillets on the baking sheet with the asparagus and spoon the parmesan mixture over the fish.
5. Bake for 10 to 12 minutes, then broil for 2 to 3 minutes until browned.
Nutrition Info: 415 calories, 26g fat, 42g protein, 6g carbs, 3g fiber, 3g net carbs
KETO DIET DINNER RECIPES
11.Hearty Beef and Bacon Casserole
Servings: 8
Prep Time: 25 minutes
Cook Time: 30 minutes
Ingredients:
• 8 slices uncooked bacon
• 1 medium head cauliflower, chopped
• ¼ cup canned coconut milk
• Salt and pepper
• 2 pounds ground beef (80% lean)
• 8 ounces mushrooms, sliced
• 1 large yellow onion, chopped
• 2 cloves garlic, minced
Instructions:
1. Preheat the oven to 375˚F.
2. Cook the bacon in a skillet until crisp, then drain on paper towels and chop.
3. Bring a pot of salted water to boil, then add the cauliflower.
4. Boil for 6 to 8 minutes until tender, then drain and add to a food processor with the coconut milk.
5. Blend the mixture until smooth, then season with salt and pepper.
6. Cook the beef in a skillet until browned, then drain the fat.
7. Stir in the mushrooms, onion, and garlic, then transfer to a baking dish.
8. Spread the cauliflower mixture over top and bake for 30 minutes.
9. Broil on high heat for 5 minutes, then sprinkle with bacon to serve.
Nutrition Info: 410 calories, 25.5g fat, 37g protein, 7.5g carbs, 3g fiber, 4.5g net carbs
KETO DIET DINNER RECIPES
12.Sesame Wings with Cauliflower
Servings: 4
Prep Time: 5 minutes
Cook Time: 30 minutes
Ingredients:
• 2 ½ tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 ½ teaspoons balsamic vinegar
• 1 teaspoon minced garlic
• 1 teaspoon grated ginger
• Salt
• 1 pound chicken wing, the wings itself
• 2 cups cauliflower florets
Instructions:
1. Combine the soy sauce, sesame oil, balsamic vinegar, garlic, ginger, and salt in a freezer bag, then add the chicken wings.
2. Toss to coat, then chill for 2 to 3 hours.
3. Preheat the oven to 400˚F and line a baking sheet with foil.
4. Spread the wings on the baking sheet along with the cauliflower.
5. Bake for 35 minutes, then sprinkle with sesame seeds to serve.
Nutrition Info: 400 calories, 28.5g fat, 31.5g protein, 4g carbs, 1.5g fiber, 2.5g net carbs
KETO DIET DINNER RECIPES
13.Fried Coconut Shrimp with Asparagus
Servings: 6
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
• 1 ½ cups shredded unsweetened coconut
• 2 large eggs
• Salt and pepper
• 1 ½ pounds large shrimp, peeled and deveined
• ½ cup canned coconut milk
• 1 pound asparagus, cut into 2-inch pieces
Instructions:
1. Pour the coconut into a shallow dish.
2. Beat the eggs with some salt and pepper in a bowl.
3. Dip the shrimp first in the egg, then dredge with coconut.
4. Heat the coconut oil in a large skillet over medium-high heat.
5. Add the shrimp and fry for 1 to 2 minutes on each side until browned.
6. Remove the shrimp to paper towels and reheat the skillet.
7. Add the asparagus and season with salt and pepper – sauté until tender-crisp, then serve with the shrimp.
Nutrition Info: 535 calories, 38.5g fat, 29.5g protein, 18g carbs, 10g fiber, 8g net carbs
KETO DIET DINNER RECIPES
14.Coconut Chicken Curry with Cauliflower Rice
Servings: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 1 ½ pounds boneless chicken thighs, chopped
• Salt and pepper
• 1 (14-ounce) can coconut milk
• 1 tablespoon curry powder
• 1 ¼ teaspoon ground turmeric
• 3 cups riced cauliflower
Instructions:
1. Heat the oil in a large skillet over medium heat.
2. Add the onions and cook until translucent, about 5 minutes.
3. Stir in the chicken and season with salt and pepper – cook for 6 to 8
minutes, stirring often, until browned on all sides.
4. Pour the coconut milk into the skillet, then stir in the curry powder and turmeric.
5. Simmer for 15 to 20 minutes until hot and bubbling.
6. Meanwhile, steam the cauliflower rice with a few tablespoons of water until tender.
7. Serve the curry over the cauliflower rice.
Nutrition Info: 430 calories, 29g fat, 33.5g protein, 9g carbs, 3.5g fiber, 5.5g net carbs
KETO DIET DINNER RECIPES
15.Spicy Chicken Enchilada Casserole
Servings: 6
Prep Time: 15 minutes
Cook Time: 1 hour
Ingredients:
• 2 pounds boneless chicken thighs, chopped
• Salt and pepper
• 3 cups tomato salsa
• 1 ½ cups shredded cheddar cheese
• ¾ cup sour cream
• 1 cup diced avocado
Instructions:
1. Preheat the oven to 375˚F and grease a casserole dish.
2. Season the chicken with salt and pepper then spread into the dish.
3. Spread the salsa over the chicken and sprinkle with cheese.
4. Cover with foil, then bake for 60 minutes until the chicken is done.
5. Serve with sour cream and chopped avocado.
Nutrition Info: 550 calories, 31.5g fat, 54g protein, 12g carbs, 4g fiber, 8g net carbs
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