I had my gallbladder removed and I have been doing the Keto Diet along with Mike. I had a few issues at first but after I started taking a daily probiotic vitamin for women, vitamin A 10,000 IU, vitamin K 100 MCG, vitamin K-2 100 MCG, Zinc 50 MG, vitamin D3 5,000 IU, vitamin C 1000 MG, Magnesium 500 MG, and vitamin E 400 IU. I have not had anymore problems. This worked for me and may not work for everyone. Please check with you Doctor before trying this.
A Keto diet or Ketogenic diet is easily described as a low-carbohydrate , high-fat, and protein diet. With this diet, you get more calories from fat and protein and less calories from carbohydrates. This allows your body to burn fat easier.
What is Keto?
Will I like Keto friendly food?
Will my entire family like what I cook?
Are Keto meals easy to cook?
Well I’m here to help you answer the above questions! Let me start by telling you that I am a very picky eater and I have found a bunch Keto recipes that I love. In fact, these nine Keto meals are my favorite of all the ones I have tried. All of these have been tested on my family and they LOVE them. I think their favorites are the Keto bacon, egg, and cheese roll-ups and the Keto Gluten free Parmesan chicken nuggets. I am a busy homeschool Mom that is always on the fun and I have found them very easy to make. I have put step by step directions with all of the recipes for you to follow along with an ingredients list. I hope you and your family enjoy these Keto recipes as much as my family does. Please leave me a comment below and let me know if you try any of the recipes and if you liked them.
What is a Ketogenic Diet?
Wikipedia defines the ketogenic diet as a high-fat adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Ketogenic diet or Keto diet is like the Atkins diet. You cut back or cut out carbs that are easy to digest, like sugar, pasta, rice, white bread, pastries, sugary drinks, and starchy vegetables. It usually takes about 4 days on the low carb diet before your body starts burning your existing fat for energy and starting to loose weight. This is called ketosis.
What is Ketosis?
Ketosis is defined as a metabolic process that occurs when the body begins to burn fat for energy because it does not have enough carbohydrates to burn. The liver produces a chemical called ketones during this process.
Keto Diet Recipes
Keto Gluten Free Bacon, Egg, and Cheese Roll-Ups
Ingredients:
- 18 Slices of bacon
- 1 tablespoon of chives (optional)
- 1/4 teaspoon of garlic powder
- 6 large eggs
- salt and pepper to taste
- 1 tablespoon of butter
- 2 cups of shredded sharp cheese
- 2 tablespoons of heavy cream
Directions:
- In a large bowl, whisk together eggs, milk, garlic powder, and season with salt and pepper.
- Add butter and egg mixture to a nonstick skillet and scramble, then add chives and mix well.
- On a cutting board, lay out three strips of bacon. Sprinkle the bottom third of the bacon with cheese and top with a large spoonful of scrambled eggs. Roll it up tightly and repeat this process until all the bacon is gone.
- Next return skillet to heat and add bacon roll-ups seam-side down. Cook until crispy on all sides and drain on paper towel.
Keto Gluten Free Taco Pie
Ingredients:
- 1 pound ground beef
- 3 green onions
- 4 large eggs
- 1/4 cup salsa (watch for sugar)
- 1/2 teaspoon salt
- 1 pack taco seasoning (watch for sugar)
- 2/3 heavy cream
- 1 cup of Mexican blend cheese
Directions:
- Preheat over to 350 degree
- Grease 9 inch pie pan with butter
- Brown and drain ground beef
- Add taco seasoning and cook according to direction on package
- Set meat aside to cook
- Whisk egg and heavy cream together and mix well
- Add green onions, salsa, 3/4 cup of cheese and salt to egg mixture and stir well
- Stir cooled meat into egg mixture and mix well
- Pour into pie pan and top with remainder of cheese
- Bake for 35-45 minutes
- Allow to cool 5-10 before serving
Slow Cooker Keto Chicken Chili
Ingredients:
- 2 boneless skinless chicken breast
- 2 cloves garlic
- 1 small onion
- 28 oz of stewed tomatoes
- 1 1/2 cups of water
- 2 teaspoons of sea salt
- 2 tablespoons of chili powder
- 1 tablespoon of ground ancho chili powder
- 1 tablespoon of ground cumin powder
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 4 ounce of cream cheese chopped into 1 inch squares
- 1/2 cup shredded sharp cheese
Directions:
- Add all ingredients to slow cooker (reserve cream cheese for later)
- Cook on low in a slow cooker for 4-5 hours
- Shred chicken and stir
- Add Cream Cheese, stir, and cook for 5-10 minutes or until cream cheese is melted and mixes well
- Serve and top with sour cream and sharp cheese
Keto Friendly Gluten Free Chicken Nuggets
Ingredients:
- 2 large chicken breast (cut into strips or nuggets)
- 3/4 cup parmesan
- 2/3 cup Almond flour
- 1 egg (beaten)
- lightly coat baking pan with Olive Oil
Directions:
- Preheat oven to 400 degrees
- Mix Parmesan and Almond flour on a flat plate
- Dip chicken in egg and roll in Parmesan/Almond Flour mix
- Place battered chicken on baking pan
- Bake for 15-18 mins
Keto Loaded Caulimash (Mashed Cauliflower)
This is an awesome replacement for loaded mashed potatoes.
Ingredients:
- 1 head cauliflower
- 1 cup bacon crumbs
- 1 cup shredded sharp cheese
- ½ cup chopped green onions
- 8-10 oz sour cream
- Salt and pepper to taste
Directions:
- Cut cauliflower into florets and cut those into thirds, wash and steam until tender with a fork.
- In a large bowl, add cauliflower, bacon, sharp cheese, green onions, sour cream and salt and pepper to taste.
- Mix well with a hand mixer until mixed well.
- Serve warm
Gluten Free Keto Sausage Balls
Less than 1 net carb per Sausage Ball.
Ingredients:
- 1 egg
- 16 oz breakfast sausage
- 1 cup shredded sharp cheese
- 4 oz cream cheese
- 1 cup almond flour
- 2 tsp baking powder
- 1 tsp salt
- 1 tsp pepper
Directions:
- Preheat over 375
- Brown and drain breakfast sausage
- In a large bowl, add 1 whisked egg, sharp cheese, cream cheese (cut into small pieces), almond flour, baking powder, salt and pepper. Mix well
- Add sausage and mix well
- Form into desired sausage ball size
- Bake 20-25 minutes
Gluten Free Keto Hamburger Buns
6 net carbs per hamburger bun.
Ingredients:
- 1 cup Coconut flour
- 2 tbsp psyllium husk powder
- 1 tsp baking powder
- ½ tsp salt
- ¾ cup water
- 4 large eggs
- 4 tbsp butter
Directions:
- Preheat over to 350 degrees
- Combine all dry ingredients (coconut flour, psyllium husk powder, baking powder, and salt) Mix well
- In a separate bowl beat eggs with a hand mixer and add melted butter and water and mix well
- Add the dry ingredients into the wet and continue mixing until the dough becomes thick and mixed well
- If the dough is not easy to shape by hand add more psyllium husk powder until it is easy to shape.
- Form into 4 hamburger buns and place on a greased baking sheet
- Bake for 30-35 minutes
Gluten Free Keto Dinner Rolls
2 net carbs per dinner roll.
Ingredients:
- 1 cup Coconut flour
- 2 tbsp psyllium husk powder
- 1 tsp baking powder
- ½ tsp salt
- ¾ cup water
- 4 large eggs
- 4 tbsp butter
Directions:
- Preheat over to 350 degrees
- Combine all dry ingredients (coconut flour, psyllium husk powder, baking powder, and salt) Mix well
- In a separate bowl beat eggs with a hand mixer and add melted butter and water and mix well
- Add the dry ingredients into the wet and continue mixing until the dough becomes thick and mixed well
- If the dough is not easy to shape by hand add more psyllium husk powder until it is easy to shape.
- Form into 10 dinner rolls and place on a greased baking sheet
- Bake for 30-35 minutes
Gluten Free Keto Sausage Breakfast Muffins
1.5 net carbs per muffin
Ingredients:
- 16 oz breakfast sausage
- 8 large Eggs
- 1 cup shredded extra sharp cheese
- 4 oz cream cheese
- 1 cup Almond Flour
- 2 tsp baking powder
- 1 tsp salt
- 1 tsp pepper
Directions:
- Preheat over to 375 degrees
- Brown, crumble and drain sausage
- In a large bowl combine cooked sausage, extra sharp cheese, cream cheese, Almond flour, baking powder, salt and pepper
- Mix well
- Whisk 8 large eggs
- Add eggs to sausage mixture in large bowl
- Mix well
- Spray muffin pan with non-stick stray
- Pour 1/3 cup of sausage mixture into muffin pan
- Bake for 20-25 min
- Serve warm or refrigerate until read to eat and warm in microwave for 30 sec
Easy 3 Ingredients for Keto Cauliflower Pizza Crust
Ingredients:
- 2 cups of grated cauliflower
- 4 cups of grated mozzarella cheese
- 2 eggs
- 1/4 cup of your favorite pizza sauce
- your favorite pizza toppings
You will also need:
- cheese grater
- parchment paper
- measuring cup
- pizza pan
Directions:
- Wash and cut a head of cauliflower into quarters
- Using a cheese grater, shred each quarter of cauliflower
- Remove the large pieces
- In a separate bowl, combine the shredded cauliflower, shredded mozzarella cheese and eggs
- Mix well; then use your hands and kneed the mixture.
- Line your pizza pan with parchment paper, you may need to cut the parchment paper to fit the pizza pan.
- Place your cauliflower dough on the pizza pan and press flat with your hands
Start in the middle and work your way out - Preheat oven to 450 degrees Fahrenheit
Bake for 15 mins or until the crust is golden brown - add about 1/4 cup of your favorite pizza sauce, add more if needed
Make sure the pizza sauce in low in sugar
Add 2 more cups of shredded mozzarella cheese
Then top with you favorite pizza toppings
We have tried several other Keto Pizza crusts and this is the best one we have found. I know it is not as good as the delivery pizza, but it is some much healthier for you.
Keto Food List
Fish and Seafood
Fatty fish like Salmon, Tuna, Sardines, Mackerel, Shrimp, some Crab, Shellfish, Clams, Oysters, and Squid are keto-friendly. It is healthy brain foods and are rich in omega-3 fatty acids. Two servings of seafood a week have vitamins, minerals and omega-3s.
Low-Carb Vegetables
Non starchy vegetables are best for the keto diet. These vegetables include Tomatoes, Eggplant, Asparagus, raw Spinach, cooked Brussels Sprouts, Kale, leafy greens, Cucumber, Bell peppers, Celery, Broccoli, Cauliflower and Zucchini. Beets, yams, and potatoes are the starchy vegetables to stay away from.
Cheese
Cheese is a low carb, high in saturated fat, contains protein and calcium. Natural cheeses, whole milk ricotta cheese, and whole milk cottage cheese are just a few of the cheese that are Keto friendly.
Avocados
Avocados are loaded with potassium, vitamins, minerals, and fiber.
Chicken, Pork, and Red Meat
Chicken and Red Meat are a large part of a Keto-diet. If possible eat dark meat chicken and turkey. Venison, Pork, and Lamb are also great meat to eat on the Keto-Diet. They contain vitamins, potassium, zinc, other minerals, protein, and have zero carbs. We have found an awesome source of grass-fed beef. Here is the link to US Wellness Meats.
Eggs
Eggs are high in protein, low carb, and contain antioxidants.
Nuts
Nuts are high in fiber. Brazil nuts, pecans, macadamia nuts, walnuts, almonds, pistachios, and cashews are some of the best nuts to eat on the Keto-Diet.
Unsweetened Coffee and Tea
Coffee and Tea are both zero carb and boost the metabolism.
Dark Chocolate
Dark Chocolate is Mike’s favorite chocolate fix when he is strictly on the Keto-Diet. It contains antioxidants.
Good Fats
Olive oil, Avocado oil, Olives, Avocados, Flaxseeds, Chia seeds, Pumpkin seeds, Sesame seeds, and natural, no sugar added nut butters are just a few of the good fats and oils that should been added to your Keto-Diet.
What foods should you avoid while on the Keto-Diet?
Beans, peas, lentils, peanuts, grains such as rice, pasta, and oatmeal, low-fat dairy products, added sugars and sweeteners, sugary beverages, juice and soda, traditional snack foods like potato chips, pretzels, and crackers, most fruits, starchy vegetables like corn and potatoes, trans fats like margarine and other hydrogentated fats, most alcohols like wine, beer and sweetened cocktails are some foods you should avoid while on the Keto-Diet.
Why we started the Keto Diet?
Mike has been fighting to lose weight for a few years. He has not been diagnosed but we think he as an issue with insulin resistance. So we decided to try the Keto Diet and he as has had great success with it. Most of his meals are 6 ounces of a meat such as fish, seafood, chicken, or red meat, 5-7 cups of a cruciferous vegetables such as kale, broccoli, and cauliflower, and an avocado.
What is insulin resistance?
The Mayo Clinic describes insulin resistance as a resistance to the hormone insulin, resulting in increasing blood sugar.
The hormone insulin helps control the amount of glucose in the blood. The body’s cells don’t respond normally to insulin with insulin resistance. Glucose can’t enter the cells as easily, so it builds up in the blood. This can eventually lean to type 2 diabetes.
I hope this answered some of your questions and helped you to understand a little more about the Keto Diet.
