Are you searching for healthy and yummy dishes to cook for your family? Try our favourite healthy keto dinner ideas.
The Keto diet is the buzzword right now. Ask any athlete, nutritionist, or celebrity. Everyone is getting on the keto bandwagon. And with great results for their health.
On the surface, the keto diet can be restrictive and monotonous. Don't let that stop you from giving it a try. With the right recipe and good quality ingredients, keto can be tasty too. So, we are bringing five of our favourite healthy keto dinner recipes to get you started.
But first, let us learn all about the keto diet itself.
What Is The Keto Diet?
Ketogenic or keto is an extreme form of low carb, high fat diet. On the keto diet, fats will make up 70 - 80% of your daily calories. 10-20% will come from proteins. And 5 -10% will come from carbs.
The keto diet aims to induce ketosis in your body. When under ketosis, your body will burn fat for energy more efficiently. During ketosis, your body will convert the stored fat into ketones in the liver. These ketones boost brain health and act as antioxidants.
The ketogenic diet also effectively regulates blood sugar and insulin levels. It also improves heart health by increasing the good HDL cholesterol in your body.
Ps - The fat in the keto diet is the unsaturated fats from natural sources. Saturated and industrially processed fats should definitely be avoided.
What To Eat On A Keto Diet -
Here is a list of low carb, high fat foods that you should include in your keto menu:
Meat - Chicken, pork, lamb, steak, ham, and turkey.
Seafood - Fatty fish (salmon, tuna) and shellfish (oyster, lobster, crab).
Dairy - Milk, cream, cheese, yoghurt, and Greek yoghurt.
Non-starchy Vegetables - Cauliflower, pepper, cucumber, eggplant, and tomato.
Leafy green - lettuce, kale, spinach, cabbage, and mustard greens.
Herbs - Basil, lemongrass, mint, thyme, cilantro, and parsley.
Fat - Butter, ghee, olive oil, and coconut oil.
Nuts and Seeds - Almonds, walnuts, chia seeds, and flax seeds.
Fruit - Avocado, olive, and berries.
Beverages - Unsweetened coffee and tea.
5 Healthy Keto Dinner Ideas
Check out our favourite low carb, high fat healthy keto dinner ideas. These recipes are quick and use only a few simple ingredients.
1. Chicken and cauliflower bake
This yummy and creamy cauliflower bake is a comforting keto dinner option.
Olive oil - 1 tbsp
Butter (unslated) - 10 gm
Cauliflower florets - 1.5 cup
Green shallots (sliced) - 2
Spinach (chopped) - 1 cup
Cream - 1/2 cup.
Cheese - 1/2 cup
Chicken thigh - 500 gm
Preheat the oven to 200C.
Heat the olive oil and butter over medium heat.
Once the butter starts to foam, add the cauliflower florets. Stir occasionally and cook until they turn golden brown.
Add the spinach and cook until it welts, which will take about two minutes. Add the sliced shallots and cream. Mix well to combine.
Transfer this to a lightly greased baking dish of 2L capacity.
Add oil to the frying pan and cook the chicken on both sides until it turns golden.
Place the chicken thigh on top of the cauliflower and spinach mixture. Sprinkle the cheese evenly on top of the chicken.
Bake for 25 to 30 minutes or until it turns golden. Let it stand for 15 minutes before serving.
2. Avocado Egg Salad
Try this quick keto recipe when you want to grab a bite and end a busy day on a healthy note.
Eggs (boiled and peeled) - 6
Avocado (diced) - 2
Lemon juice - 1/2
Onion (minced) - 1/4 cup
Pepper - 1/2 tsp
Salt - 1/2 tsp
Dill leaves - 1/4 cup.
Dice the boiled eggs into 1/4th inch chunks. Add to a medium-sized mixing bowl.
Add in the diced avocado and mix well to coat the eggs. As you stir it in, the avocado will become creamier.
Add the minced onion to the bowl.
Season the salad with salt and pepper. Add dill leaves. Stir the salad and mix the ingredients thoroughly.
Coconut Curry Chicken
This spicy curry is the perfect balancing act for the days when you are in the mood for rice or roti.
Olive oil - 2 tbsp
Onion (chopped) - 1
Tomatoes (diced) - 2 cups
Chicken breast (cut into bite size pieces) - 500 gm
Coconut cream - 1 cup
Garlic (minced) - 4 cloves
Ginger (ground) - 1 tsp
Chilli powder - 1 tsp
Curry powder - 1.5 tsp
Salt - 1/2 tsp (or to taste)
Add one tbsp oil to a wide pan over medium heat. Sauté the diced onions until they are almost caramelised.
Push the onion to the side of the pan. Add one tbsp oil and the chicken pieces in a single layer. Cook the chicken for one to two minutes on each side until it turns brown.
Add the coconut cream and diced tomato. Stir and mix well.
Mix the spices (garlic, ginger, chilli powder, curry powder) and salt into the curry.
Bring the curry to a boil, lower the heat and let it simmer, cook the chicken in this creamy sauce until it is tender.
Serve hot with cauliflower rice for a 100% keto dinner.
Keto Broccoli Salad
Try this fresh and crunchy broccoli salad as a side dish for hot summer days.
Broccoli (cut into small florets) - 6 cups
Bacon (cooked and crumbled) - 200 gm
Cheese (cubed) - 125 gm
Onion (finely diced) - 1/2 cup
Sunflower or pumpkin seeds - 1/2 cup
Crispy bacon -
Apple cider vinegar - 1.5 tbsp
Mayonnaise - 3/4 cup
Add the broccoli, sunflower seeds, and cheese cubes to a large mixing bowl.
In another bowl, mix the mayonnaise and vinegar until smooth. Stir this into the salad and mix well.
Chill the salad and let it marinate for three hours.
Add the bacon pieces and seasoning right before serving.
Cauliflower Fried Rice
Try this is a quick and simple recipe if you are in the mood for vegan keto.
Olive oil - 1/2 tsp
Onion (chopped) - 1/4 cup
Garlic (finely chopped) - 4 shallots
Ginger (minced) - 1 tbsp
Carrots (finely diced) - 1 cup
Peas - 1 cup
Bell pepper (finely diced) - 1/2 cup
Broccoli (shredded) - 1 cup
Cauliflower (shredded) - 3 cups
Toasted nuts - 1/2 cup
Soy sauce - 1 tbsp + 1 tsp
Chili sauce - 2 tsp
Sesame oil - 1 tsp
Black pepper and salt - to taste
Add oil to a thick bottomed pan.
Stir fry the onion, ginger, and garlic over medium heat. Let them turn golden brown.
Add the vegetables (bell pepper, carrots, peas), cover and cook for 4 to 5 minutes.
Add the cauliflower and broccoli. Season the mixture with sauces, salt and pepper. Give a good stir to mix well.
Cover and let it cook for 5 minutes. Then remove the lid and fluff it gently with a fork.
Cover and let it steam for two to three minutes. The cauliflower should be cooked but still crunchy. Don't let it melt and become mushy.
Garnish with toasted nuts and serve hot with your choice of side dish.
Keto can look intimidating and complicated, especially if you are a newbie. But don't let that stop you.
Try our simple and easy recipes to get started on your keto journey.
Don't forget to tell us your favourite recipes and keto hacks in the comments.