8 Easy Keto-Friendly Recipes For Everyday Meals

Looking for some Keto-friendly inspiration to spice up your diet?

From yogurt parfaits to fill you up in the morning, to keto pizza with walnut pesto for dinner, we’ve got you covered with appetizing recipes ideas that are ideal for any meal of the day (that includes vegan and vegetarian options too!)

Explore the recipes below and add them to your Keto cookbook!

Quick Keto Refresher 

The keto – or ketogenic diet – is one of the most talked about diets in recent years. Its goal is to get an individual’s body to attain “ketosis,” a metabolic state caused by the drastic reduction of carbohydrates in the diet. The concept is that the Ketogenic diet causes your body to switch from burning carbohydrates for fuel to almost exclusively burning fat, and, when this occurs, your body is in a state of nutritional ketosis. Learn more about the keto diet.


1. Berry Blast Yogurt Parfait   

This morning meal is packed with healthy fats from the yogurt and pecans. Pecans have a great nutritional profile and are an excellent source for minerals like manganese and magnesium, which play a role in supporting healthy digestive function. Pecans are also rich in antioxidant compounds, and a specific form of vitamin E known as gamma-tocopherol, which is also associated with supporting intestinal health.  

If this is your first time utilizing a sweetener like stevia, then be mindful because stevia is very, very sweet. So start out low and work your way up until you find your desired sweetness level. 

Ingredients 

Yogurt Base 

  • ½ cup of unsweetened coconut yogurt (for example, So Delicious brand = 5 grams of carbs)  
  • Drops of liquid vanilla stevia to taste 

Fruit Addition and Nut addition 

  • ¼ cup mixed berries, such as raspberries, blueberries, and/or blackberries  
  • ¼ cup Spiced Low-Carb Pecans (see recipe below), chopped  

Directions: 

  1. Mix together ingredients for the yogurt base. Start light on the liquid sweetener because you can always add more, but hard to fix if it’s too sweet.  
  2. Fold the fruit addition into the yogurt base. 
  3. Sprinkle the chopped pecans over the fruit/yogurt mixture.  
  4. Enjoy! 

Variation:  Sprinkle powdered cinnamon or grate some lemon zest and add it to the top of the mixture to bring about some different flavors.   

Spiced Low-Carb Pecans 

 Ingredients 

  • 1 cup of raw pecan halves 
  • 1/8 cup butter, or soy free vegan butter alternative 
  • 1 tablespoon monk fruit in the raw 
  • ¼ teaspoon pumpkin pie spice 
  • ¼ teaspoon vanilla powder 
  • ¼ teaspoon salt

Directions: 

  1. Preheat the oven to Bake at 325oF.  
  2. While the oven heats, melt the butter gently on the stovetop or in the microwave. 
  3. Add the dry ingredients into the melted butter and mix thoroughly with a fork to break up clumps. 
  4. Place the pecans on to a small baking sheet and cover them with the mixture. Roll the pecans in the mixture to ensure even coating. 
  5. Bake the pecans for 10-12 minutes. Place the mixture on a piece of parchment to cool. 
  6. Enjoy! 

Variation:  Need some heat? Sprinkle a pinch of cayenne or bird chili powder on the pecans as they cool to bring out some heat! 


2. Raspberry Mocha Keto Coffee 

This is a keto meal to go. Although caffeine and healthy fats can fuel your morning, there is more here than just energy. Coffee, chocolate, and raspberries are rich in polyphenolic compounds that enhance your microbiome, as well as your overall gastrointestinal health.  

Ingredients 

Coffee 

  • 8 ounces of strongly brewed coffee from a roast of your preference

Fruit, fat, and chocolate addition 

  • 3-4 ripe raspberries  
  • 1 tablespoon ghee, or soy free vegan spread 
  • 1 tablespoon coconut oil 
  • 2 teaspoons chocolate powder 
  • liquid vanilla stevia, to taste 
  • dash of vanilla powder, optional  

Directions: 

  1. Mix together the raspberries, chocolate powder, and fats in a blender. Blend on High until the mixture is smooth. 
  2. Gently add the brewed cup of strong coffee to the blender.  
  3. Blend again on High until the mixture is uniform and begins to froth. 
  4. Pour into your favorite mug and enjoy! 

Variation:  Sprinkle with powdered cinnamon or cinnamon and cayenne to spice up the blend a bit. 


3. Lemon Caper Chicken Zoodles 

There is a saying that fat is flavor and acid brings life – when it comes to balancing a dish. The use of several acidic and salty ingredients, like the lemon and caper, pair well with the healthy fat in the walnut oil. But balancing the flavor profile is not the only reason this lunch option is made. The walnut oil is a great source of omega-3 fatty acids, plus it has some antioxidant capacity. The zucchini is a great source of fiber and vitamin A, both of which play a positive role in your overall GI health. 

Ingredients 

Chicken 

  • 1 6-8 ounce chicken breast, boneless and skinless  
  • 2 teaspoons of olive oil  
  • ½ teaspoon onion powder 
  • ¼ teaspoon lemon pepper 
  • ¼ teaspoon paprika 
  • 2 pinches salt 

Zoodles 

  • 1 package fresh or frozen zucchini noodles 
  • 1 small sweet onion, halved lengthwise then sliced (yields about 1 cup) 
  • ½ cup baby spinach, stemmed and roughly chopped  
  • 6 grape tomatoes, quartered lengthwise 
  • 6-7 basil leaves, for chiffonade*  
  • 2 teaspoons garlic, minced 
  • 1 tablespoon caper juice 
  • 1 tablespoon non-peril capers 
  • 1 tablespoon walnut oil  
  • 1 teaspoon dried oregano 
  • juice and zest of one medium lemon 
  • ¼ teaspoon lemon pepper  
  • salt to taste  
  • 1 teaspoon + drizzle of olive oil 

* How To Chiffonade Fresh Basil Leaves

 Directions: 

  1. Take chicken breast out of its package and pat dry. 
  2. Mix the herbs, spices, and salt in a small container.  
  3. Gently rub the spices into each side of the chicken. 
  4. In a small frying pan, heat 2 teaspoons of olive oil on medium heat. When oil is glistening, put in the chicken breast to cook. Cook each side for 4-5 minutes. When the breast has cooked for 8-10 minutes, place on a cutting board to rest for 5 minutes. 
  5. While the chicken is resting, in a separate large pan add 1 teaspoon of olive oil on medium-low heat. Add the onions and garlic and let cook for 4-5 minutes, stirring regularly. Mixture should be softened and fragrant. 
  6. Add the tomatoes, spinach, caper juice, and capers. Let cook for 2-3 minutes or until the spinach begins to wilt. 
  7. Slice the chicken in to one-inch slices and then cut each slice into fourths, making small cubes. 
  8. Add to the mixture and stir to incorporate.  
  9. Prepare the package of zoodles as directed. If your fresh zoodles do not tell you how to prep, they can usually be microwaved for one minute, then add to the chicken mixture. 
  10. Stir to incorporate the chicken mixture and the zoodles until everything is evenly dispersed. 
  11. Add in the oregano, lemon pepper, lemon juice, and zest, and stir to incorporate. 
  12. Add the walnut oil and a small drizzle of olive oil, and stir to mix.  
  13. Take off heat and salt to taste.  
  14. One-half of the mixture is one serving, and the rest can be saved for later. 
  15. Plate then top with basil chiffonade. 
  16. Enjoy! 

Variation:  For a little kick, add some crushed red pepper to the top of the dish after you plate it. 


4. Lemon Caper Zoodles (Vegetarian) 

A vegan-friendly spin on the chicken zoodle recipe above. 

Ingredients 

Zoodles 

  • 1 package fresh or frozen zucchini noodles 
  • 1 small sweet onion, halved lengthwise then sliced (yields about one cup) 
  • 1 cup baby spinach, stemmed and roughly chopped 
  • 6 grape tomatoes, quartered lengthwise 
  • 6-7 basil leaves, for chiffonade*  
  • 2 teaspoons garlic, minced 
  • 1 tablespoon caper juice 
  • 1 tablespoon non-peril capers 
  • 1 tablespoon walnut oil  
  • 1 teaspoon dried oregano 
  • juice and zest of one medium lemon 
  • ¼ teaspoon lemon pepper  
  • salt to taste  
  • 1 teaspoon + drizzle of olive oil 

* How To Chiffonade Fresh Basil Leaves

 Directions:

  1. In a large pan, add 1 teaspoon of olive oil on medium-low heat. Add the onions and garlic and let cook for 4-5 minutes stirring regularly. Mixture should be softened and fragrant. 
  2. Add the tomatoes, spinach, caper juice, and capers. Let cook for 2-3 minutes or until the spinach begins to wilt. 
  3. Prepare the package of zoodles as directed. If your fresh zoodles do not tell you how to prep, they can usually be microwaved for one minute and then be added to the chicken mixture. 
  4. Stir to incorporate the veggie mixture and the zoodles until everything is evenly dispersed. 
  5. Add the oregano, lemon pepper, lemon juice and zest and stir to incorporate. 
  6. Add the walnut oil and a small drizzle of olive oil, and stir to mix.  
  7. Take off heat and salt to taste. 
  8. One-half of the mixture is one serving and the rest can be saved for later.  
  9. Plate, then top with basil chiffonade. 
  10. Enjoy! 

Variation:  For a little kick, add some crushed red pepper to the top of the dish after you plate it.    


5. Steak Salad with Chimichurri Dressing 

This is a great salad that adds good fat sources and fiber for overall GI health. Olives are a good source of antioxidants, which have a positive impact on overall GI health and wellness. If you have time, you can reheat the steak gently in some ghee over low heat, or spice it up with a bit of Sambal. 

Ingredients 

Salad 

  • 2 heaping cups of mixed salad greens 
  • ¼ cup green onion tops, chopped thin 
  • ¼ grape tomato, quartered lengthwise  
  • ¼ cup kalamata olives, chopped  
  • 2 teaspoons hulled sunflower seeds 
  • 2 tablespoons cucumber rounds, quartered 
  • 4-5 slices of chilled leftover steak  

Dressing 

  • 1-1½ tablespoons olive oil 
  • 1 lime, juice and finely zested 
  • chimichurri 
  • salt and pepper  

Directions: 

  1. In a large mixing bowl, add the salad ingredients, leaving out the steak until the end of the prep/plating. 
  2. Drizzle the olive oil and lime juice over the salad mixture. Sprinkle on a pinch of salt and pepper and mix to dress the salad. 
  3. Add the steak to the salad, sprinkle the lime zest over the salad, then drizzle, to taste, the chimichurri over the salad. 
  4. Enjoy! 

Variation:  To warm the steak, add 1 teaspoon of ghee or soy free vegan spread to a pan on low heat. Gently reheat over 2-3 minutes, stirring frequently. Sambal adds a great kick, but add a little at time to hit the right kick level. 


6. Keto Chicken Or Vegan Cauliflower Crust Pizza with Walnut Pesto, Asparagus, Red Peppers, and Onions 

Ingredients 

[If vegan use store-bought cauliflower crust] 

Chicken Crust 

  • 1 can (12.5 ounces) of organic chicken breast 
  • 1 large egg 
  • ½ cup parmesan cheese, grated 
  • ½ teaspoon Mediterranean herb blend 
  • ½ teaspoon onion powder 
  • ¼ teaspoon red pepper flakes (optional) 

Walnut/Pumpkin Seed Pesto 

  • 1½ cups of basil leaves, washed and de-stemmed 
  • ¼ cup of raw walnut pieces 
  • ¼ cup of olive oil 
  • 2-3 baby bella caps (optional) 
  • 2 tablespoons roasted pumpkin seeds 
  • 1 teaspoon lemon zest 
  • Splash of balsamic vinegar (optional) 

Asparagus, Red Peppers and Onions 

  • ¼ cup sweet onion, quartered then sliced thin 
  • ¼ cup asparagus, trimmed then quartered 
  • ¼ cup mini red bell pepper, halved then sliced thin 
  • salt and pepper

Directions: 

  1. Preheat the oven to 350F. 
  2. Use a can opener to open the chicken and drain as much liquid from the chicken as you can, which will make the next few steps easier. 
  3. In a small bowl, pour the chicken in and crumble up the larger pieces with your fingers. Once everything looks even, put the chicken on parchment paper-lined baking sheet, and bake for 8-10 minutes. Chicken should look fairly dry.  
  4. Increase the temperature of the oven to 475F. 
  5. While the oven is warming up, whisk the egg, cheese, and spices together until evenly blended, then fold in the chicken.  
  6. Once mixed thoroughly, place the chicken mixture on a parchment paper-lined baking sheet and flatten the mixture evenly into a rectangle. This will serve as the “pizza crust.”  
  7. Place the chicken crust in the oven for another 8-11 minutes, or until its golden brown. Take out and set aside to add the toppings. 
  8. To make the pesto, first place the basil, walnuts, pumpkin seeds, and lemon zest in a food processor or blender. For the optional ingredients, this will give rise to more umami flavor (savory) within the pesto. In a pan, drizzle a bit of oil on medium heat. Place the mushroom caps in the pan and let them begin to change color/soften. Add a splash of balsamic vinegar, stir, and let the liquid dissipate. Once that is done, toss the mushroom caps in whole with the rest of the ingredients. Blend until the mixture begins to become paste-like. From there, while the blender or processor is going, slowly add in the olive oil. As you finish, the mixture should become smooth. 
  9. Spoon out some of the mixture to add to the pizza crust. You won’t need it all so save the rest for a yummy dish later. 
  10. In a small pan, add a drizzle of olive oil over medium heat. Add in the onions, asparagus, and mini bell pepper for 2-3 minutes, just to soften them before going on the pizza. Add salt and pepper to taste. 
  11. With pesto and veggies in hand, assemble the pizza. Lay down an even layer of the pesto mixture and then sprinkle the veggies evenly over the pizza. Place in the oven (still at 475 F) for 6-8 minutes. 
  12. Remove from the oven, let cool, cut into slices. 
  13. Enjoy! 

Variation:  If you want a bit more meat, then add some sopressata in with the veggies. About 2 slices, sliced thin. 

Vegan Variation: 

  1. Follow the preparation directions for the cauliflower crust to start. 
  2. While the crust is cooking make the pesto. First place the basil, walnuts, pumpkin seeds. and lemon zest in a food processor or blender. For the optional ingredients, this will give rise to more umami flavor (savory) within the pesto. In a pan, drizzle a bit of oil on medium heat. Place the mushroom caps in the pan and let them begin to change color/soften. Add a splash of balsamic vinegar, stir, and let the liquid dissipate. Once that is done toss the mushroom caps in whole with the rest of the ingredients. Blend until the mixture begins to become paste-like. From there, while the blender or processor is going, slowly add in the olive oil. As you finish the mixture should become smooth. 
  3. Spoon out some of the mixture to add to the pizza crust. You won’t need it all so save the rest for a yummy dish later. 
  4. In a small pan, add a drizzle of olive oil over medium heat. Add in the onions, asparagus, and mini bell pepper for 2-3 minutes to soften them before going onto the pizza. Add salt and pepper to taste. 
  5. With pesto and veggies in hand, assemble the pizza. Lay down an even layer of the pesto mixture and then sprinkle the veggies evenly over the pizza. Place in the oven for a short time, usually 6-8 minutes, but consult your crust directions.  
  6. Remove from the oven, let cool, cut into slices. 
  7. Enjoy! 

Variation:  Need a bit more? Add the slices of ½ portabella mushroom cap. Cook much like the whole caps in the pesto, but add a pinch of smoked paprika and oregano after adding the balsamic vinegar. 


7. Steak with Chimichurri Sauce, Roasted Asparagus, and Avocado Salad 

This meal is packed with healthy fats, great flavors, and prebiotic fiber. Asparagus is well known for having a good source of the gut-healthy prebiotic fiber, inulin. This recipe also pairs another ingredient, which isn’t as well-known as a fiber source, avocado. Save a portion of the avocado salad and steak for lunch the next day. 

Ingredients 

Steak 

  • 1 medium New York strip steak (10-14 ounces) with good marbling 
  • Oil to coat the skillet or frying pan (high smoke-point like canola)  
  • 1 tablespoon Ghee 
  • Coarse salt (like Kosher salt) 
  • Pepper 

Chimichurri Sauce 

  • ½ cup olive oil 
  • ¼ cup flat leafed parsley, coarsely chopped 
  • 3 tablespoons red wine vinegar 
  • 2 tablespoons minced garlic 
  • 1.5 tablespoons fresh oregano leaves 
  • ½ tablespoon fresh marjoram leaves 
  • 1 teaspoon crushed red pepper flakes, or ½ teaspoon piri piri 

Roasted Asparagus 

  • 1 bunch asparagus (on the thinner side), trimmed  
  • 3 tablespoons olive oil 
  • ¼ teaspoon minced garlic 
  • salt and pepper  
  • balsamic vinegar (optional) 

Avocado Salad 

  • 1 ripe medium Hass avocado (Bilse avocado), sliced 
  • 3 grape tomatoes, quartered lengthwise 
  • 1 lime, juice and zest 
  • Salt 

Directions:

  1. Preheat the oven to 425oF. 
  2. Bring steak out of the fridge to bring to room temperature. 
  3. Add the parsley, garlic, oregano, marjoram, and vinegar to a food processor or blender and blend until the mixture is finely chopped. 
  4. Place herb mixture into a bowl, add salt and pepper, to taste.  
  5. Add the oil, stir, and let sit for 15 minutes. 
  6. While the sauce sits, prepare the asparagus. Chop off the woody portion of the stems. 
  7. Place the asparagus in a mixing bowl and toss with the oil, garlic, salt, and pepper until evenly coated. 
  8. Place on a baking sheet and roast for 12-14 minutes or until slightly tender. 
  9. While the asparagus cooks, begin preparing the steak. Pat both sides of the steak with a paper towel. Place just enough oil to coat the skillet, then heat the coated skillet on the stovetop at High heat. 
  10. Sprinkle each side of the steak with salt and pepper. Place steak in the skillet and sear each side for 3-4 minutes (depending on thickness and how you like your steak cooked). As the steak is searing on the first side, drop in the ghee. This will help baste the steak as it cooks. Swirl the melted butter around, and as you flip the steak carefully coat both sides before placing the second side to down to sear. From time to time, as the second side is cooking, you can spoon the melted ghee over the top of the steak. Use an oven mitt to hold the skillet handle in case you get some heat transfer. 
  11. Check the temperature with a meat thermometer after the second side has cooked. The readings below will guide you to your doneness level. As the steak gets close to the preferred temperature, pull the skillet off the heat. The steak will continue cooking for another 5 minutes or so. If it is not quite there, you can flip and baste for a minute at a time until the steak gets to its desired temperature. Contrary to what you might have heard, you can flip your steak more than once while cooking. 
  12. Then let the steak rest place on a plate or cutting board for 5 minutes. 
  13. Make the avocado salad by halving the avocado, removing the pit, carefully removing the skin, and slicing each side. Place slices in a bowl and add the lime juice, zest, and salt, to taste. Plate half of the salad for yourself and save the other half in a covered container for the salad recipe.  
  14. Slice out a serving of steak, around 4-5 slices, plate and drizzle with the chimichurri sauce. 
  15. Plate your asparagus and enjoy your meal! 

Meat Temperatures 

  • Rare – 125°, very red inside, cool interior 
  • Medium rare – 135°, red inside and warm 
  • Medium – 145°, pink inside and warm 
  • Medium well – 150°, slightly pink inside and warm 
  • Well – 160°, no pink inside 

8. (Vegan Friendly) Smoked Salt & Pepper Hempeh Steaks with Chimichurri Sauce, Roasted Asparagus, and Avocado Salad 

A vegan-friendly spin on the recipe above. 

Ingredients 

Smoked Salt & Pepper Hempeh* Steaks 

  • 1 package smoked salt and pepper hempeh steaks 
  • 1 tablespoon soy-free vegan buttery spread 

Chimichurri Sauce 

  • ½ cup olive oil 
  • ¼ cup flat leafed parsley, coarsely chopped 
  • 3 tablespoons red wine vinegar 
  • 2 tablespoons minced garlic 
  • 1.5 tablespoons fresh oregano leaves 
  • ½ tablespoon fresh marjoram leaves 
  • 1 teaspoon crushed red pepper flakes, or ½ teaspoon piri piri 

Roasted Asparagus 

  • 1 bunch asparagus (on the thinner side), trimmed  
  • 3 tablespoons olive oil 
  • ¼ teaspoon minced garlic 
  • salt and pepper  
  • balsamic vinegar (optional) 

Avocado Salad 

  • 1 ripe medium Hass avocado (Bilse avocado), sliced 
  • 3 grape tomatoes, quartered lengthwise 
  • 1 lime, juice and zest 
  • salt 

Directions: 

  1. Preheat the oven to 425oF. 
  2. Add the parsley, garlic, oregano, marjoram, and vinegar to a food processor or blender and blend until the mixture is finely chopped. 
  3. Place herb mixture into a bowl, add salt and pepper, to taste.  
  4. Add the oil, stir, and let sit for 15 minutes. 
  5. While the sauce sits, prepare the asparagus. Chop off the woody portion of the stems. 
  6. Place the asparagus in a mixing bowl and toss with the oil, garlic, salt, and pepper until   evenly coated. 
  7. Place on a baking sheet and roast for 12-14 minutes or until slightly tender 
  8. While the asparagus cooks, begin preparing the hempeh steak. Add your soy-free vegan spread to the skillet and let melt over Medium heat. 
  9. Cut your hempeh steaks into slices of medium thickness and place in the skillet. Coat with the spread and cook evenly, letting the unseasoned sides get browned.
  10. Make the avocado salad by halving the avocado, removing the pit, carefully removing the skin, and slicing each side. Place slices in a bowl and add the lime juice, zest and salt, to taste. 
  11. Plate half of the salad for yourself and save the other half in a covered container for the salad recipe. 
  12. Slice out a serving of hempeh, around 4-5 slices, plate and drizzle with the chimichurri sauce. 
  13. Plate your asparagus and enjoy your meal!

*Smoked salt and pepper hempeh steak 

March 9, 2021 • Stephen Phipps, ND, PhD


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