Keto

FRIENDLY RECIPES

Love carbs? Don’t worry, you’re not alone. It can be downright difficult transitioning from a carb-loaded diet to a ketogenic diet. Like smoking, eating carbs is an addictive habit that can be hard to break.

Fortunately, there are a ton of terrific keto-friendly recipes to make the transition a walk in the park. If you want to experience the many weight loss, performance, and health benefits of keto, these tasty, power-packed recipes will definitely help!

Avocado and Deviled Eggs

Avocado and Deviled Eggs

Eggs can be a healthy addition to anyone’s diet. Deviled eggs, on the other hand, might not be. Typically, deviled eggs are made with mayonnaisse, which is a very unhealthy food. This recipe will provide an alternative and healthier way to cook deviled eggs. This recipe can serve up to six people and will take about 25 minutes to cook.

Ingredients

  • 2 Tbsp of cilantro
  • 1 lime
  • 0.25 Tsp of cumin
  • 0.25 Tsp of chili powder
  • 0.25 Tsp of garlic
  • 0.25 Tsp of pepper
  • 0.25 Tsp of sea salt
  • 1 avocado
  • 4-6 eggs
  • 0.25 Tsp of smoked paprika (optional)

Directions

  • Add 4-6 eggs to a medium sized pot, and add water until the eggs are covered.
  • Let the water boil, and then remove the pot from the heat.
  • Cover the pot and let it sit for 12-13 minutes.
  • Add ice water to a large bowl.
  • Use a slotted spoon to transfer the eggs to the bowl, and then let the eggs chill for 5 minutes.
  • Remove the shell from the eggs carefully.
  • Cut the eggs in half along the length, and remove the yolk.
  • In a different bowl, put all of the spices and the avocado with the yolk.
  • Mix the spices, avocado, and yolk together until the consistency is the same throughout the filling.
  • Place the mixture into the craters in each half of the eggs.
  • Drizzle lime juice over the eggs.
  • Put the freshly chopped cilantro on top of the eggs to garnish.

This snack has less than 200 calories and is packed with a bunch of nutrients, such as Vitamin K and protein. This recipe is gluten free and ketogenic diet friendly.

Ginger and Sesame Glazed Salmon

Ginger and Sesame Glazed Salmon

While most fish are healthy to eat, salmon is one of the healthiest options available. It is full of Omega-2 fatty acids that can help improve mood, cognitive function, and vision. This recipe will make two servings and will take about 45 minutes to cook.

Ingredients

  • 1 Tbsp sugar-free ketchup
  • 2 Tbsp white wine
  • 1 Tbsp fish sauce
  • 2 Tsp minced garlic
  • 1 Tsp minced ginger
  • 1 Tsp rice vinegar
  • 2 Tsp sesame oil
  • 2 Tbsp soy sauce
  • 10 oz. salmon fillet

Directions

  • Mix 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 2 teaspoons of minced garlic, 1 teaspoon of minced ginger, and 1 tablespoon of fish sauce in a bowl.
  • Cut the salmon fillet into square shapes.
  • Put the sliced salmon into the liquid mixture with the scales facing up. Be sure to coat both sides of the salmon though.
  • Allow the salmon to marinate in the liquid mixture for 10-15 minutes.
  • Once the salmon is done marinating, heat a pan and put the 2 teaspoons of sesame oil on it. Ensure that sesame oil covers the whole pan in the sesame oil.
  • Put the salmon in the pan scale side down when the pan starts to smoke.
  • Cook the salmon until the scale side is crispy and brown, then flip the salmon to cook the other side. Each side should take around 4 minutes.
  • Add the rest of the liquid mixture to the pan after the salmon is flipped.
  • Once the salmon is cooked, take it out of the pan.
  • Add 1 tablespoon of sugar-free ketchup and 2 tablespoons of white wine.
  • Allow the sauce to simmer for 3-4 minutes.
  • Put the sauce in a container that can be served on the side.
  • If desired, garnish the dish with sesame seeds and freshly chopped cilantro.

Each serving will have 370 calories, 23.5 grams of fat, 2.5 grams of carbohydrates, and 33 grams of protein.

Creamy cauliflower rice
Creamy cauliflower rice

Cauliflower Rice

Rice, bread, and other glucose-laden carbs are a huge no-no on a keto diet. Luckily, there are plenty of keto-friendly faux bread, noodle, and rice alternatives. One of the most popular is cauliflower rice.

Cauliflower rice, or “cauli rice” as some like to call it, is super easy to prepare and makes a perfect substitute for rice and potatoes. It’s the perfect partner for a variety of meat dishes, and if you do cauliflower rice right, the difference between it and the real thing will be negligible at best.

Whether you’re a strict follower of the keto diet or you simply want to cut down on your carbs, there should always be some cauliflower rice already made, in your fridge, and ready to enjoy!

  • Prep Time – 10 minutes
  • Cook Time – 3 minutes
  • Protein – 2 gram
  • Fat – 7 grams
  • Carbohydrates – 2 grams
  • Calories – 75

Ingredients

  • Cauliflower – 50 grams (half a head)
  • Butter – 75 grams
  • Salt – a pinch or two to taste

Cooking Instructions

  • Microwaving – There are a variety of ways to cook cauliflower rice according to your preferences and the dish you’re making, but microwaving is one of the quickest. To do so, simply add the grated cauliflower, butter, and salt in a microwave-safe dish, cover, and microwave on high for 4-6 minutes. Then, let it sit for a couple of minutes, remove the lid, stir, and serve.
  • Steaming – Steaming is nearly as quick. Just add the cauliflower in a steamer and cook for 6-7 minutes. When it’s done steaming, add the butter and salt, give it a stir, and enjoy.
  • Pan frying – Craving fried rice? How about fried cauli-rice instead? Start by adding the butter and salt to a frying pan and cooking over low-medium heat. When the butter is melted, add the cauliflower and saute for approximately 6-8 minutes, stirring continuously. That’s all there is to it.
  • Baking in the oven – Preheat the oven to 400F or 200C. While it’s preheating, line a baking sheet with parchment paper, spread the cauliflower out evenly, and bake for 15 minutes or so. Use a spatula to flip the grated cauliflower two or three times throughout the baking process to make sure it cooks nice and evenly.

Prep Instructions

  • Remove the leaves from the cauliflower along with the hard center stem.
  • Cut the cauliflower into florets.
  • Thoroughly wash the cauliflower florets in a strainer and let them dry.
  • Once dried, use a food processor to grate or pulse the cauliflower until it begins to look like rice. A grating blade will give you the best rice-like consistency. However, make sure not to overdo it. All it takes is a few extra seconds to turn grated cauliflower into cauliflower purée. You can also use a hand grater instead of a processor for the best results.

Serving Suggestions

As you can see, making cauliflower rice is easy as can be. Since a whole head of cauliflower can yield 6-8 cups or 2,700 grams of cauliflower rice and this recipe calls for half of a head, it will yield about 3-4 cups or 1,300 grams. One cup or 400 grams is the perfect size for a side dish, so this recipe is perfect for a dinner for four.

That being said, you can easily adjust the recipe to make a larger or smaller batch according to your needs. There are only three ingredients, so adjust them accordingly, choose one of the cooking methods above, and get ready to enjoy the taste and texture of rice without all of the carbs!

Have delicious keto recipes of your own? If so, please share. We’d love to hear from you!

Taco

Cheddar

Wrapped Taco Rolls

These deliciously cheesy taco rolls are great finger foods with 100 percent cheddar cheese shells, making them tasty, low-carb, high-fat, and keto-friendly!

  • Calories – 491
  • Carbs – 2 grams
  • Protein – 37 grams
  • Fat – 35 grams

Ingredients

  • Two cups cheddar cheese
  • One cup taco-seasoned beef
  • Half an avocado
  • 1/4 cup chopped tomatoes
  • Two teaspoons taco sauce

Honestly, you can add any other topping ingredients you like. Onions, cilantro, olives, and any other low-carb items can be added.

Instructions

  • Preheat the oven to 400 degrees.
  • Place parchment paper onto a small baking sheet. Make sure to leave a little extra on the sides to help lift the cheese up off the sheet when it’s finished.
  • Use a little non-stick cooking spray or butter to grease the parchment paper. This is particularly important around the edges.
  • Cover the baking sheet with a layer of cheddar cheese. About two or three cups usually does the trick.
  • Throw it in the oven, figuratively of course, and bake at 175-degrees Celsius for about 15 minutes. The cheese should be lightly browned and bubbling on top.
  • Take it out of the oven and gently slide a thin spatula under each of the edges and then underneath the middle. If you’re unable to do so, put it back in the oven for a few more minutes.
  • When the spatula trick succeeds, add the taco-seasoned beef and bake in the oven for a few more minutes until it heats up.
  • While it’s in the oven for the final time, combine your toppings and other ingredients in a mixing bowl.
  • When you remove the cheesy, beefy baking sheet from the oven, hold the sides of the parchment paper to remove it from the sheet.
  • Add a layer of the cold toppings.
  • Slice with a pizza cutter. Generally yields 3-4 slices.
  • Roll each slice and voila!

 

There you have it; delicious keto-friendly cheesy taco rolls in less than 30 minutes!

This is an easy recipe. Wouldn’t you agree?

If you want to make more for a party, simply use a bigger baking pan. Since the recipe only calls for a cup of taco meat and two cups of cheddar cheese, you should have plenty leftover of each.

AlmondBlondies

Blueberry

Almond Blondies

Blueberries, almonds, and plenty of crave-worthy goodness; these Blueberry Almond Blondies will satisfy any sweet tooth. The only problem is trying not to eat all 20 in one sitting!

  • Calories – 199
  • Carbs – 5 grams
  • Protein – 5 grams
  • Fat – 18 grams

Ingredients

  • Three cups of almond meal
  • Two cups of fine Stevia Blend
  • Two large eggs
  • 1/2 cup of flaxseed meal
  • Eight ounces of softened cream cheese
  • Eight tablespoons of melted butter
  • Two tablespoons of blueberries
  • Pinch of salt

Instructions

  • Preheat the oven to 175-degrees Celsius.
  • Line a shallow rectangular cake pan with parchment paper.
  • Except for the blueberries, combine all of the ingredients into a bowl and mix them together.
  • Pour the mixture into the lined baking pan and smooth it out into a nice and even layer.
  • Sprinkle the blueberries as you like over the top.
  • Place in the oven and bake for about 30 minutes or so. The top should be lightly browned, but you want the middle to be a little gooey. After all, that’s what makes them so irresistibly good.
  • When ready, remove the pan from the oven and let cool for 15 minutes before cutting the squares.

 

These delicious treats taste best when warm. However, since your mouth will be watering the entire time, this shouldn’t be a problem. You can even add a little whipped cream for another level of goodness!

Need more information?

Contact our team today!

Deliciously Different Keto Meal Plans

Great Tastes. Great Results.

Still with me?

Good.

When embarking on a keto diet for the first time, most people have a hard time getting over their fat phobias and lathering it on. You may be the same, so it may be tough to meet your daily fat intake goals in the early days.

Luckily, fatty cuts of meat like ribeye, butter, eggs, olive and coconut oil, dairy, nuts and a whole lot more are all on the menu. That being said, don’t overdo it on the corn oil, soybean oil, sunflower oil, and other polyunsaturated fats.

It may seem a bit fancy for some and a bit simple for others, but here’s a great example of a 7-day keto meal plan:

Dish

Monday

  • Breakfast – Scrambled Eggs.
  • Lunch – Tuna Cheese Melt.
  • Dinner – Feta and Pesto Chicken Casserole.

Thursday

  • Breakfast – Low-Carb Porridge.
  • Lunch – Cobb Salad.
  • Dinner – Chicken Carbonara.

Tuesday

  • Breakfast – Sugar-Free Latte.
  • Lunch – Herb Butter Chicken Breast.
  • Dinner – Tex-Mex Casserole.

Friday

  • Breakfast – Mushroom and Cheese Omelet.
  • Lunch – Goat Cheese, Bacon, and Avocado Salad.
  • Dinner – Ribeye Steak and Buttery Brussel Sprouts.

Wednesday

  • Breakfast – Frittata.
  • Lunch – Meat Pie with Low-Carb Crust.
  • Dinner – Lemon and Butter Baked Salmon.

Saturday

  • Breakfast – Oopsie Bread BLT.
  • Lunch – Crispy Shrimp Salad and egg wrap.
  • Dinner – Bacon Infused Meatloaf and Creamy Asparagus.

Sunday

  • Breakfast – Breakfast Tapas.
  • Lunch – Savory Pancakes with Cream Cheese.
  • Dinner – Pesto Marinated Pork Chops.

Armed with everything you need in order to get your keto diet off on the right foot, it’s time to empty your cabinets, calculate your macros, and go shopping for low-carb, high-fat foods.

That being said, even the best plan of attack can be hard to follow through with. Lucky for you, Prüvit has your back. With high-powered keto supplements proven to help you experience the many benefits of ketosis, more and more people are turning to Prüvit to help them achieve their weight loss, health, and performance goals.

You can do it. You just need to Prüvit!

Keto Recipes