1. Keto Curry Spiked Tuna and Avocado Salad
Preparation time:
5 minutes🍽 Servings: 1
Ingredients:
6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper
Procedure:
1) Whisk together mayonnaise, curry powder, salt and pepper in a bowl.
2) Fold in tuna, avocado, and celery.
3) Serve over keto toast or rolled in fresh lettuce.
➡ Nutritional Information:
Energy - 357 kcalProtein - 44g (53%)
Fat - 17g (40%)
Carbohydrates - 6g(7%)
2.
Keto Broccoli and Cheddar Frittata
Preparation time: 5 minutes
🍽 Servings: 1 .
🥦Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese,
Grated 1/4 cup
Broccoli florets
Pinch of Salt and Paprika . .
🥦Procedure:
1) Brush a
heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in
cheddar and top with broccoli florets.
4) Set in the microwave for about 3
minutes or until a toothpick inserted in the middle comes out clean.
➡️
Nutritional Information:
Energy - 377 kcal
Protein - 24g (27%)
Fat - 30g (71%)
Carbohydrates - 2g(2%)
3. Keto Chicken Florentine
Preparation time: 5 minutes
Cooking time: 30 minutes
🍽 Servings: 1
Ingredients:
1 Chicken leg quarter
1 Tbsp
Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup
fresh Spinach Salt and Pepper, to taste
Procedure:
1) Melt butter in a pan then
sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and
pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4)
Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan
and set aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add
spinach and heavy cream. Simmer over low heat until sauce is slightly thick.
8)
Return chicken into the pan.
9) Serve hot.
➡️ Nutritional Information:
Energy -
507 kcal
Protein - 53g (44%)
Fat - 30g (53%)
Carbohydrates - 4g(3%)
4. Keto
Sandwich Bread
Preparation time: 2 minutes
Cooking Time: 2 minutes
🍽 Servings: 1
Ingredients:
1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive
Oil
1/2 tsp Baking Powder
1/2 tsp Baking Powder
Procedure:
1) Pour olive oil into a microwave-safe
dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream. Beat
until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the
batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for
1-2 minutes or until a toothpick inserted in the middle comes out clean.
➡️
Nutritional Information:
Energy - 422 kcal
Protein - 7g (7%)
Fat - 42g (90%)
Carbohydrates - 3g (3%)
5. Keto Tiramisu Fat Bombs
Preparation time: 1 hour
🍽
Servings: 8 fat bombs
Ingredients:
4oz Cream Cheese,
Softened 2oz Butter,
Softened 1 teaspoon Instant Coffee Powder
1 tsp Vanilla Extract
1 Tablespoon Erythritol
1
Tablespoon unsweetened Cocoa Powder
1 cup crushed Sugar-free Grahams
Procedure:
1)
Combine all ingredients in a food processor.
2) Pulse into a smooth dough.
3)
Divide the dough and roll into balls.
4) Chill for one hour.
➡️ Nutritional
Information:
Energy - 80 kcal
Protein - 1.5g (7%)
Fat - 8g (90%)
Carbohydrates -
1g (3%)
6. Keto Bacon and Kimchi Deviled Eggs
Preparation time: 10 minutes
🍽
Servings: 1
Ingredients:
3 Eggs, hard boiled
1 Tbsp Mayonnaise
1 Tbsp Kimchi,
chopped
1 Tbsp Bacon bits
1/2 tsp light Soy Sauce
2 tsp chopped Spring Onions
1
tsp toasted Sesame Seeds
Procedure:
1) Peel eggs and cut in half. Separate yolks
from the whites.
2) Combine egg yolks, mayonnaise, kimchi, bacon bits, soy
sauce, and spring onions in a bowl. Mix until well combined.
3) Spoon mixture
into egg white halves.
4) Garnish with spring onions and sesame seeds.
➡️
Nutritional Information:
Energy - 339 kcal
Protein - 20g (25%)
Fat - 26g (70%)
Carbohydrates - 4g (5%)
Fiber - 1g
7. Keto Cheese Biscuits
Preparation time: 15
minutes
Cooking time: 6 minutes
🍽 Servings: 1
Ingredients:
1/4 cup shredded
Cheddar Cheese
3 Tablespoon Almond Flour
1 Egg Yolk pinch of Black Pepper
Procedure:
Procedure:
1) Combine all ingredients in a bowl and knead into a smooth dough.
2) Line a
baking sheet with parchment and preheat the oven to 220C.
3) Place dough in
between sheets of parchment and flatten with a rolling pin.
4) Cut into
serving-sized pieces and prick holes on the surface with a fork.
5) Transfer
onto the prepared baking sheet and bake for 6-8 minutes.
➡️ Nutritional
Information:
Energy - 273 kcal
Protein - 13g (19%)
Fat - 23g (74%)
Carbohydrates
- 4.8g (7%)
Fiber - 2g
8. Keto Chicken Taco Soup
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1
Ingredients:
50g diced Chicken Breasts
2
Tablespoon diced White Onion
1 Tablespoon diced Red Bell Pepper
1 clove Garlic, crushed
1
Tablespoon minced Jalapenos
1.5 cups Chicken Stock
1/3 cup sugar-free Tomato Sauce
1
Tablespoon Olive Oil
2 teaspoon Taco Spice Mix 50g diced Avocado Fresh Cilantro for garnish
Procedure:
1) Sear chicken pieces slightly in olive oil.
2) Add garlic, onions,
bell peppers, and jalapenos. Sweat until aromatic.
3) Add spice mix, stock and
tomato sauce. Simmer for 10-15 minutes.
4) Ladle into a bowl and top with
avocados and cilantro.
➡️ Nutritional Information:
Energy - 300 kcal
Protein -
12g (16%)
Fat - 25g (74%)
Carbohydrates - 7g (9%)
Fiber - 4g
9. Keto No-bake
Chocolate Chip Cookies
Preparation time: 1 hour
🍽 Servings: 6 cookies
Ingredients:
4 oz Cream cheese, softened
2 oz Butter, softened
1 Tablespoon Erythritol
1 teaspoon Vanilla Extract
1/3 cup Almond Flour
1/4 cup sugar-free Chocolate Chips
Procedure:
1) Combine cream cheese, butter, erythritol, and vanilla extract in a
food processor. Pulse until smooth.
2) Add in the almond flour and blend until
into a smooth dough.
3) Fold the chocolate chips into the mixture.
4) Divide the
dough into balls and gently flatten into shape.
5) Chill until ready to serve.
➡️ Nutritional Information:
Energy - 136 kcal
Protein - 2.7g (8%)
Fat - 13g
(87%)
Carbohydrates - 1.8g (6%)
Fiber - 0.7g
10. Keto Strawberry Cheesecake Fat
Bombs
Preparation time: 1 hour
🍽 Servings: 3 fat bombs
Ingredients:
30 grams of
Strawberries (fresh or frozen), diced
100 grams Cream Cheese, softened
1 Tablespoon Coconut Oil
1 Tablespoon Erythritol
1/3 cup Coconut Flour
Procedure:
1) Puree the
strawberries and erythritol in a food processor.
2) Add remaining ingredients
and blend until smooth.
3) Divide the dough into balls and chill until ready to
serve.
➡️ Nutritional Information:
Energy - 146 kcal
Protein - 2.6g (7%)
Protein - 2.6g (7%)
Fat -
14g (85%)
Carbohydrates - 3g (8%)
Fiber - 0.8g
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