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20 Keto Dishes With Under 3g Net Carbs

keto meals with under 3g carbs

We all have those days when we cheat on our diet. We fall into or walk right into temptation.

Then we realize that yummy cookie was not such a good idea after all. Then what do you do?

Do you think to yourself, “Why bother? I may as well blow the rest of my diet”, and start over the next day?

Or do you push on and try to keep in ketosis for the rest of the day by not eating anything at all?

I have a better option- eat meals that contain under 3g of net carbs!

Today, I am sharing 20 keto meals with under 3g of net carbs. So you can stay on your diet and rock your ketosis!

1. Keto Crack Chicken in the Crock-Pot

Crack Chicken in the Crock-Pot


I love chicken, as I’m sure many of you do. But after a while, let’s face it, it can get boring.

This Keto Crack Chicken is anything but boring. It’s tender shredded chicken, covered in melted ooey, gooey cheese, topped with crunchy, crumbled bacon.

But the best part is that it has only 1 gram of net carbs. Since it’s packed with protein, it’s a dish you can serve the entire family. Especially growing kids!

And it’s so easy to make. All you need to do is add chicken broth, Hidden Valley Ranch seasoning, and chicken breasts, then let your slow cooker do the cooking.

Then, shred your cooked chicken breasts. To save your arms and make it a breeze, you can use these meat shredder claws.

Finally, add Philadelphia cream cheese, shredded cheddar cheese, and crumbled bacon. Then cook until the cream cheese melts.

This dish goes great by itself. Or you can serve it with some arugula salad topped with cherry tomatoes.  Yum!

Here are more ketogenic salad ideas to choose from!

Per Serving:

  • Calories: 347
  • Fats: 23g
  • Net Carbs: 1g
  • Protein: 30g

2. Bacon Egg and Cheese Bites

 Bacon Egg and Cheese Bites


Do you love eating muffins? Try these instead!

These pretty bites are shaped like muffins but are anything but. That’s because they’re made with tasty keto-friendly ingredients like eggs, bacon, and cheese.

So, you get tons of flavor without all the carbs. They only have 0.8 grams of net carbs per serving.

These bites also have a nice muffin texture because you’ll be using coconut flour. Coconut flour has way less net carbs than regular flour, and since it is super absorbent, a little goes a long way.

If you’re running low on coconut flour, you can stock up on some here.

These bites are perfect for meal prep too. Since one batch makes 24 servings, you can have your breakfasts covered for an entire week!

Here are more ketogenic coconut flour recipes you should try!

Per Serving:

  • Calories: 75
  • Fats: 6g
  • Net Carbs: 0.8g
  • Protein: 3.6g

3. Swedish Meatballs

Swedish Meatballs


Are you craving Swedish meatballs? Then, you’ve got to try these.

Swedish meatballs are so delicious. However, because breadcrumbs are used to bind the meat, they’re not a good option if you’re on a keto diet.

These Swedish meatballs are the perfect solution. They’re tender and juicy and are simmered in a dreamy, creamy, buttery gravy. 

They’re also super flavourful. That’s because they’re packed with a ton of spices: black pepper, allspice, nutmeg, garlic powder, and kosher salt.

So, they have a nice balance of sweet and savory. And Dijon mustard adds some nice heat.

Do keep in mind that these meatballs contain beef, which has a large carbon footprint. So, you may want to eat these less often.

Per Serving:

  • Calories: 399
  • Fats: 34g
  • Net Carbs: 2.75g
  • Protein: 17g

4. Garlicky Butter Chive Parmesan Pork Chops

Garlicky Butter Chive Parmesan Pork Chops


Crusted pork chops are amazing. They add a nice spin to regular pork chops.

These pork chops are extra juicy on the inside. And they’re nice and crispy on the outside- a perfect combination.

And the crust is simply divine. In fact, I prefer these crusted pork chops over regular crusted pork chops.

That’s because you’re using parmesan cheese instead of bread crumbs to crust the pork chops. And everything is better with cheese, right?

Not only that, but the crust also has a delicious combination of butter, fresh garlic, dried chives, salt, and pepper. The crust is simply genius.

Served with some roasted asparagus and butter, this is the perfect date night supper. Best of all, these pork chops contain 0 net carbs.

Check out more ketogenic pork recipes here.

Per Serving:

  • Calories: 308
  • Fats: 14g
  • Net Carbs: 0g
  • Protein: 22g

5. Cheesy Chicken Fritters

Cheesy Chicken Fritters


Chicken fritters are nice comfort food. Perfect for those wintery nights.

But because you use flour to make them, they’re another no-no on a keto diet.

These cheesy chicken fritters are the perfect option. They’re nice and tender, and the mozzarella cheese complements the juicy chicken perfectly.

And the fresh chives, parsley, and basil add freshness and make these super elegant. So, you can serve these to your guests, but also your kids.

The key to keeping these fritters low carb is that you’re using almond flour instead of regular flour. Almond flour is low in carbs, so it won’t mess with your ketosis or your blood sugars like regular flour does. 

Almond flour is also an excellent source of nutrients like Vitamin E, which is great for glowing skin. This is the brand I recommend.

Now, these fritters do contain a lot of protein, which is great for growing kids. But, since the keto diet is a moderate protein diet, you may want to split these with your kids. I’m sure they will love them as much as you do.

Check out more ketogenic almond flour recipes here.

Per Serving:

  • Calories: 397
  • Fats: 21g
  • Net Carbs: 3g
  • Protein: 47g

6. Keto Turkey Meatloaf

Keto Turkey Meatloaf


Did you love meatloaf as a kid? I sure did, and still do.

Meatloaf is just one of those classic, stick-to-your-ribs foods. It’s so easy to make and perfectly scrumptious.

However, like most classic foods, it’s not keto. All because of the breadcrumbs.

This meatloaf is a re-invention of your classic meatloaf. It’s tender, juicy, flavorful, and has a nice crust on top- just like your traditional meatloaf.

But it’s low in net carbs. In fact, it has only 1 gram of net carbs.

That’s because, instead of using breadcrumbs to bind everything together, you’re using ground pork rinds. Pork rinds can be hard to find at your local grocery store, but you can find some here.

To grind the pork rinds, place them in a Ziploc bag, and whack away with a rolling pin. Or to save your arms, and your nice countertops, just grind them in a high-quality food processor like this.  

And unlike your traditional meatloaf, which uses beef, this meatloaf uses ground turkey instead. So, it has less of a carbon footprint.

This meatloaf already has a nice crust on the top, but to make it even better, you can add slices of bacon on top. This adds extra flavor and extra fat.

Serve with a nice garden salad, and dinner is served. Get more keto dinner ideas like this here.             

Per Serving:

  • Calories: 340
  • Fats: 19g
  • Net Carbs: 1g
  • Protein: 38g

7. Jalapeño Cheddar Burgers

Jalapeño Cheddar Burgers


Do you dream of the warm days of summer? Then give these burgers a try!

These turkey burgers have a nice crust on the outside and are moist on the inside. They’re also filled with a cheesy, mushroom and jalapeno pepper sauce that is sure to tantalize your taste buds.

Best of all, they contain only 1 gram of net carbs. So, you can eat these burgers and not blow your diet.

Making these burgers is super easy. Just combine your cheeses, diced jalapeno, and garlic powder.

Next combine your meat, onion, and seasonings. Then divide your meat into pieces, fill each piece with your cheese mixture and then grill or broil your burgers.

Serve with some lettuce and your favorite toppings.

Per Serving:

  • Calories: 413
  • Fats: 23g
  • Net Carbs: 1g
  • Protein: 46g

8. Stuffed Sausage

Stuffed Sausage


Are you craving something Italian? These sausages will satisfy your cravings!

They’re sausages, but not any old sausages. They’re Italian sausages stuffed with mozzarella cheese and topped with marina sauce for a nice Italian twist.

These sausages will transport you straight to Tuscany. The aroma of them sizzling in the oven will make your tummy growl.

You’ll love these stuffed sausages just the way they are. But if you’re a fan of toppings, you can also add some sautéed mushrooms, onions, and bell peppers on top-delicious!

Are you loving these super low carb meal ideas? Try these under 5g carb meals.

Per Serving:

  • Calories: 431
  • Fats: 36g
  • Net Carbs: 2g
  • Protein: 23g

9. Baked Boneless Pork Chops

Baked Boneless Pork Chops


Looking for another dish with an Italian twist? Then, give these pork chops a try!

They’re pork chop “sandwiches” filled with a delicious, creamy Caprese filling of mozzarella cheese, thinly sliced tomatoes, and pesto.

And they’re totally keto- no flour needed. That’s because the pork chops act as sandwich slices.

And making these is super easy. Just cut your pork chops down the center to about 80% of the way in order to leave a space for your fillings.

Then, season and oil your pork chops. Finally, fill each one with pesto, mozzarella cheese, and some tomato slice.

Bake in your oven, and then enjoy it! Find more ketogenic pork recipes here.

Per Serving:

  • Calories: 387
  • Fats: 24g
  • Net Carbs: 3g
  • Protein: 36g

10. Low Carb Mongolian Beef

Low Carb Mongolian Beef


In the mood for Chinese food? This low carb Mongolian beef will make you happy!

Now, your typical Mongolian Beef is tasty. But it has hidden carbs because of the sugar that is used to marinate the meat.

And hidden carbs can definitely add up. That’s why this version is great.

It has zero net carbs. And since it’s packed with fat and protein, it’s sure to keep you feeling full- and away from any fortune cookies.

The beef is tender and has a nice balance of sweetness and umami thanks to the coconut aminos. Coconut aminos are a great way to add sweetness to savory dishes if you don’t want to add sweeteners.

Some coconut aminos have higher carb counts. I recommend Coconut Secret Coconut Aminos as it only has 1 gram of net carbs per serving.

And the ginger and garlic in the marinade also add savory and spicy hints to the beef. While the green onions add some freshness and color.

Serve with some broccoli stir-fry, and dinner is ready.

Per Serving:

  • Calories: 320
  • Fats: 26g
  • Net Carbs: 0g
  • Protein: 22g

11. Extra Crispy Air Fryer Chicken Wings

Air Fryer Chicken Wings


Chicken wings are so tasty but can tank your ketosis. That’s because of the sauce that is usually tossed on them.

These chicken wings are tasty and are good for you. That’s because you’re not using any sauce.

However, they are just as juicy, if not juicier than the wings at your local restaurant. And they’re nice and brown on the outside.

The secret to making these chicken wings extra juicy is that you use an air fryer to make them. Air frying cuts down on the cooking time so they have less time to get dry.

If you don’t have an air fryer, you can get this high-quality air fryer on sale now.

And these wings have a little kick to them, thanks to the chili powder. The kosher salt and garlic balance out the flavors.

With the holiday season coming, you’ll want to be serving these to your guests. Just make sure you have enough as they’ll be sure to go fast!

Per Serving:

  • Calories: 659
  • Fats: 46g
  • Net Carbs: 3g
  • Protein: 53g

12. Easy Garlic Butter Herb Roasted Turkey

Butter Herb Roasted Turkey


With the holidays around the corner, come thoughts of turkey. Lots of turkey.

But, with that, the question comes “How best to make the turkey?” With butter, of course. After all, butter makes everything better, right?

To make the turkey, you’ll want to brine or soak your turkey in saltwater first. This ensures that your turkey is salted inside and out. That way, you won’t need so much gravy on the side to add saltiness to your turkey.

Then, you want to season your turkey with a mixture of soft butter, lemon zest, and spices. Don’t skip the lemon zest as it adds extra flavor.

Finally, roast your turkey until it reaches an internal temperature of 165 degrees Fahrenheit. The best way to check that it’s done is to use a meat thermometer. You can find one here.

Per Serving:

  • Calories: 241
  • Fats: 14g
  • Net Carbs: 0g
  • Protein: 26g

13. Keto Mongolian Beef

Keto Mongolian Beef


Here’s another Mongolian beef recipe. You can never get enough Mongolian beef, right?

This Mongolian beef is sweeter than the one I shared with you earlier, as you’ll be using not only coconut aminos, but erythritol as well. Erythritol is an all-natural sweetener that tastes just like sugar, but won’t spike your blood sugars.

You can also use erythritol in your baking and add it to your coffee or tea. Here’s a non-GMO erythritol sweetener that I recommend.

This Mongolian beef also has a bit of heat because of the pepper flakes. Top with some sliced scallions and served with some broccoli, and your tummy will be happy.

Per Serving:

  • Calories: 233
  • Fats: 13g
  • Net Carbs: 2g
  • Protein: 25g

14. Cast Iron Skillet Pork Chops

Cast Iron Skillet Pork Chops


Another thing you can never get enough of are pork chops. And these pork chops don’t disappoint.

They’re nice and brown on the outside, and tender and juicy on the inside. And the rub makes the pork chops earthy with a hint of heat.

But what makes this dish is truly the herb and mushroom sauce. It’s flavourful, creamy, and will delight your taste buds. You’ll want it on everything!

To get the perfect sear on these chops, you’ll need a cast-iron skillet. If you need one, you can find one right here.

Serve these chops on a bed of roasted green beans. And you’re good to go.

Per Serving:

  • Calories: 477
  • Fats: 34g
  • Net Carbs: 3g
  • Protein: 36g

15. “Honey” Sriracha Chicken Wings

Sriracha Chicken Wings


Half the fun of eating chicken wings is getting your fingers dirty. And licking them clean.

These wings are sweet and spicy with an Asian twist. Now, your typical honey wings are drowning in carbs.

Not these. These contain only 3 grams of net carbs.

The secret is the “honey” Sriracha sauce. To keep it low carb, you’ll be using low carb caramel syrup.

Then to give the nice umami flavor, you’ll be using rice vinegar and sesame oil. The Sriracha Sauce gives a nice heat-perfect if you like it spicy!

These wings are perfect for watching Sunday afternoon football. Your guests won’t believe they’re keto!

Here are more keto chicken recipes you might want to see.

Per Serving:

  • Calories: 312
  • Fats: 20g
  • Net Carbs: 3g
  • Protein: 22g

16. Juicy Keto Oven-Baked Ribs

 Keto Oven-Baked Ribs


Ribs are another classic. What’s not to love about tender, juicy, saucy, fall off the bone ribs?

Everything but the carbs. Your typical ribs are drowning in carbs from the sauce.

These ribs are just as juicy. And since they’re keto, you can eat them without feeling guilty.

Serve them with some fresh coleslaw, and you’ll feel like you’re at your favorite restaurant.

Per Serving:

  • Calories: 445
  • Fats: 32.5g
  • Net Carbs: 2.8g
  • Protein: 37g

17. Tuna Cakes

Tuna Cakes


In the mood for some seafood? Give these tuna cakes a try!

They’re extra flavourful and have a nice crust on the outside. And they’re good for you too.

Packed with omega-3s, they make a great lunch. Perfect for those days at the office when you need brain-boosting omega-3s to get you through your day.

Per Serving:

  • Calories: 223
  • Fats: 15g
  • Net Carbs: 1g
  • Protein: 19g

18. Baked Salmon with Garlic and Dijon

Salmon with Garlic and Dijon


I love baked salmon, but sometimes it can get dry. This salmon is anything but dry.

It’s extra tender and flaky and just plain delicious. The garlic, Dijon, the lemon glaze is simply amazing-you’ll want to use it on all your seafood.

And making this dish is super easy. Just place your glaze on your salmon and bake or air fry till cooked through.

And since it takes only 20 minutes to make from start to finish, it’s perfect for those busy evenings when you want a quick, no-fuss dinner.

Per Serving:

  • Calories: 314
  • Fats: 18g
  • Net Carbs: 2g
  • Protein: 34g

19. Blackened Salmon

 Blackened Salmon


In the mood for some Cajun cuisine? Give this blackened salmon a try!

It’s crispy on the outside and tender on the inside, and the flavor will transport you to the Caribbean.

Serve with a nice keto beverage, and you’re good to go!

Per Serving:

  • Calories: 283
  • Fats: 19g
  • Net Carbs: 1g
  • Protein: 22g

20. Lemon Butter Sway Fish

Lemon Butter Sway Fish


Just got back from work and need a quick dinner? This dish will fit the bill!

It’s tasty, flaky white fish drizzled with a lemon, white butter sauce. And all it takes is 5 minutes to make.

And it only contains 1 gram of net carbs. Now that’s fast food that’s healthy for you too!

Per Serving:

  • Calories: 157
  • Fats: 15g
  • Net Carbs: 1g
  • Protein: 1g


Liked any of these recipes? Let us know which ones are your favorite in the comment section and don’t’ forget to share them with your keto loving friends!


Saturday 19th of February 2022

Thank you sooo much these recipes have been really helpful and I can’t wait to get started on them.


Monday 3rd of May 2021

Where are the recipes? There seem to be none for any of your dishes.

Karo Tries

Thursday 20th of May 2021

Hi Susan, just click on 'Recipe' under each meal :)


Sunday 2nd of May 2021

Now what about sides for these. I can’t wait to try them all!!

Karo Tries

Thursday 20th of May 2021

Here are some sides to try: Otherwise, I usually use low carb veggies , cook them up or just make a salad :) I love my green salads :)