Now that you’re on a keto diet, you’re probably wondering what on earth you’re going to eat.
That’s because a keto diet contains way more fat. And way fewer carbs than you’re used to.
But everyday staples like bread, potatoes, and pasta are packed with carbs. So, what’s a gal (or a guy) going to eat?
A simple choice is bacon and eggs. But you can’t live on bacon and eggs E.V.E.R.Y. single meal.
So, today I’m sharing 20 keto meals for beginners. They’re delicious and will help you adjust to your keto lifestyle.
I also include the macros so you can keep track of your diet. Dig right in!
1. Sausage, Egg, & Spinach Breakfast Bowls
Source: thisolemom.com
Breakfast is the most important meal of the day. And for a good reason.
How you start your day sets the tone for the rest of the day.
If you start with tons of carbs, you’ll have a sugar high… And the inevitable sugar crash.
These breakfast bowls make a great start to your morning. You’ve got fluffy scrambled eggs, juicy breakfast sausage, and wilted spinach.
It not only tastes great but helps you feel great too. That’s because it’s packed with protein and fat.
This not only keeps you full but helps you avoid those sugar highs and lows. Meanwhile, spinach is packed with vitamins A and C, which help boost your immune system.
Now, this recipe calls for Cajun seasoning to season the eggs. But if you don’t like it spicy, you can swap the Cajun seasoning for a milder seasoning instead.
Check out more keto breakfast ideas like this here.
Per Serving:
- Calories: 370
- Fats: 24.9g
- Protein: 28.1g
- Net Carbs: 4.5g
2. Easy Baked Salmon With Garlic Butter
Source: diabetesstrong.com
At the end of a long, busy day, the last thing you want to do is cook. All you want to do is veg out and order takeout.
This dish is for days like that. On the menu is tender, flaky baked salmon drizzled with a tasty garlic butter sauce.
Besides being delicious, salmon is an excellent source of heart-healthy omega-3s. It is also packed with B vitamins, which are good for your brain.
This dish is on the table in only 20 minutes. So, it’s even faster (and better for you) than takeout.
Serve with some roasted asparagus or any other low carb vegetables.
Per Serving:
- Calories: 350
- Fats: 25.1g
- Protein: 28.6g
- Net Carbs: 1.5g
3. Tuna Salad
Source: diabetesstrong.com
Are you looking for an easy lunch option? Then, try this tuna salad.
It’s creamy, crunchy, and packed with flavor. The red onions add some sweetness, while the lemon juice adds some acidity.
The celery and cucumber add some freshness and extra nutrition. Meanwhile, the avocado adds creaminess, and heart-healthy monounsaturated fats to boot.
Now, you’ll be doing a lot of chopping. One way you can speed things up is by chopping your veggies in a food processor. This food processor should do the trick.
This tuna salad is amazing just the way it is. But if you like, you can serve it on lettuce leaves or on some keto flatbread. Yum!
Check out more keto salad recipes here.
Per Serving:
- Calories: 225
- Fats: 16.3g
- Protein: 13.9g
- Net Carbs: 3.3g
4. Edible Keto Cookie Dough Recipe
Source: ketowize.com
Have a sweet tooth? Then, you’ll love this dish.
It’s super creamy and packed with peanut butter and chocolate chip goodness. You’ll think that you’re cheating on your diet, but you’re not.
One serving has only 2 grams of net carbs. So, you can have one (or two) and not feel guilty.
The key to it being low carb is that you use Swerve granular sweetener instead of sugar. Swerve is a natural sweetener that doesn’t have a bitter after taste.
You can use it just like sugar, and it doesn’t spike your blood sugars. If you’d like to give it a try, you can get some here.
To make the cookie dough, you’ll be using creamy peanut butter. To keep the carb count low, make sure your peanut butter doesn’t contain added sugar.
You’ll also want to make sure you choose dark chocolate chips that contain no sugar. You can get some high quality non-GMO sugar-free dark chocolate chips here.
Check out more keto no-bake desserts that will melt right in your mouth!
Per Serving:
- Calories: 138
- Fats: 13g
- Protein: 3g
- Net Carbs: 2g
5. Baked Chicken Parmesan
Source: platingpixels.com
I’m a big fan of Italian food, as I’m sure many of you are too. But, let’s face it, Italian food tends to be loaded with carbs.
And as yummy, as it tastes, it isn’t worth blowing your ketosis.
This Chicken Parmesan is simply divine. You have tender, juicy chicken breast in marina sauce, all topped with ooey, gooey cheese.
All for 3 grams of net carbs per serving. Yes, you read that, right!
The key to it being low carb is that you use fine almond flour instead of breadcrumbs to coat your chicken.
Besides being low carb, almond flour is nutritious. It’s packed with manganese, magnesium, and phosphorus, which is good for your bones.
It is also rich in Vitamin E, which you need for healthy skin. If you need to stock up on some, you can get some here.
And let’s not forget about the pasta. To keep it low carb, you can just make some zucchini noodles.
Don’t know how to make zucchini noodles? Not to worry. Just cut the ends of your zucchini and place your zucchini in a spiralizer like this.
After you’re done spiralizing your zucchini, add a bit of olive oil to a skillet. Once hot, add your zucchini noodles and saute for one to two minutes. Buon appetito!
Check out more keto almond flour recipes here.
Per Serving:
- Calories: 526
- Fats: 34g
- Protein: 48g
- Net Carbs: 3g
6. Keto-Friendly Crack Cauliflower
Source: ketocookingwins.com
Cauliflower is great when you’re on a keto diet. Or, frankly, any diet at all.
Not only is it low in net carbs, it contains a lot of fiber. So, it is great for your digestion and helps keep you full.
It is also an excellent source of Vitamins C and K. So, eat up that cauliflower!
But that is easier said than done. After all, cauliflower tastes bitter.
This Crack Cauliflower is addictive. It’s nicely caramelized, so it doesn’t taste bitter.
And it’s topped with butter… Butter makes everything taste better, right? The mustard and garlic add extra flavor.
You’ll definitely want seconds. And at only 168 calories per serving, why can’t you?
Check out more keto cauliflower recipes here.
Per Serving:
- Calories: 168
- Fats: 16g
- Protein: 2g
- Net Carbs: 2g
7. Ranch Chicken Thighs
Source: easyanddelish.com
On a keto diet, chicken thighs are king. That’s because chicken thighs have more fat than chicken breasts.
As an added bonus, they’re tastier too. And they’re good for your budget.
These chicken thighs are finger-licking good. The chicken skin is crispy and crunchy, while the chicken thighs are moist.
What I love most about this dish is that it’s a one-skillet meal. So, you don’t have tons of pots and pans to wash at the end.
Making it is really easy. Just sautee some garlic in a skillet, then add your seasoned chicken thighs.
Saute for a couple of minutes, then place in your oven to finish baking.
You’ll want to make sure your skillet is oven safe. I recommend this cast iron skillet because it’s not only oven safe, it also distributes heat evenly.
Serve with cauliflower mash. To make it, you’ll need a steaming basket like this one here.
Per Serving:
- Calories: 367
- Fats: 29g
- Protein: 24g
- Net Carbs: 0g
8. Stuffed Bell Peppers
Source: ohsofoodie.com
Want your coworkers to drool over your lunch? Make these Keto Stuffed Bell Peppers.
They’re a medley of bell peppers packed with nicely browned, seasoned ground beef. All topped with cheddar cheese.
Bell peppers are not only low in carbs, and they’re nutritious too. One medium bell pepper provides a whopping 159% of your daily vitamin C needs.
These stuffed bell peppers freeze quite well. So, they’re perfect for meal prep.
Just make sure you store them in a freezer-safe storage container like this, to prevent freezer burn.
Now, this dish does contain ground beef, which has a high carbon footprint. So, you may want to eat this less often or use ground chicken instead.
Per Serving:
- Calories: 266
- Fats: 14.8g
- Protein: 26.6g
- Net Carbs: 1.8g
9. Easy Keto Cucumber Salad
Source: cleaneatingkitchen.com
Summer is a great time to fire up the grill. And grill some burgers and hot dogs.
But the side salads are usually the problem. Your typical macaroni or potato salad is packed with carbs.
This cucumber salad is cool and refreshing. The rice vinegar adds tanginess, while the Lakanto Golden Monkfruit sweetener adds some sweetness.
And one serving provides only 5.9 grams of net carbs. So, you can feel good about eating it.
Like it spicy? Feel free to sprinkle some red pepper flakes on it.
Love cucumbers? Check out these low carb cucumber slice appetizers I’ve made!
Per Serving:
- Calories: 77
- Fats: 4.7g
- Protein: 1.8g
- Net Carbs: 5.9g
10. Cauliflower Mac & Cheese
Source: platingpixels.com
Mac & cheese reminds us of our childhood. After all, who didn’t eat mac & cheese as a kid?
But because of all the pasta, it’s loaded with carbs. And carbs equal, having to wear your baggy pants.
With this cauliflower mac & cheese, you have all the flavor of mac & cheese without all the carbs.
The roasted cauliflower is nicely caramelized. Meanwhile, the homemade cheese sauce is the icing on top of the cake.
It is rich, creamy, and just plain delicious…much better than the boxed stuff.
Per Serving:
- Calories: 334
- Fats: 28g
- Protein: 14g
- Net Carbs: 7g
11. Low Carb Gluten Free Sausage Balls
Source: myproductivebackyard.com
Having dinner parties is a great way to catch up with friends. And eat good food.
But, what do you do when the very definition of party food is carbs and more carbs? Make these sausage balls.
They’re juicy and moist and packed with cheesy goodness. Your guests won’t believe they’re keto.
Yet, they are. One serving has only 1 gram of net carbs.
Making them is really easy. Just mix all your ingredients together, then shape into balls.
Finally, place on a non-greased baking sheet and bake for 20 minutes.
Serve with low carb Barbecue sauce or low carb marinara sauce. Check out more keto sausage recipes here.
Per Serving:
- Calories: 137
- Fats: 12g
- Protein: 6g
- Net Carbs: 1g
12. Delicious French Toast
Source: twindragonflydesigns.com
Weekends are the perfect time to lounge in your pajamas. And binge-watch your favorite Netflix shows.
And what better way to pamper yourself than with some keto French toast?
This keto French toast is fluffy and moist and nicely browned on the outside. The cinnamon and vanilla extract add sweetness.
And it takes only 10 minutes to make from scratch. That includes making the “bread.” …you’ll definitely want it on your weekend breakfast/brunch rotation.
Top with butter and serve with sugar-free maple syrup. This one here contains zero grams of net carbs per serving.
Need to make low carb bread? Check out these recipes.
Per Serving:
- Calories: 500
- Fats: 46.5g
- Protein: 17g
- Net Carbs: 3.5g
13. Baked Avocado Eggs
Source: lazy-girl.tips
Eggs are a tasty way to start your day. Besides being high in protein, they’re also packed with selenium, a powerful antioxidant.
But after a while eggs can get kind of boring. This dish offers a nice way to enjoy your eggs still.
It’s simple but delicious. You have the creaminess of the poached egg and the freshness of the avocado.
It’s also a powerhouse of nutrition. You get protein from the eggs, and fiber and heart-healthy fats from the avocado.
Now, that’s my kind of breakfast.
Per Serving:
- Calories: 208
- Fats: 17g
- Protein: 7g
- Net Carbs: 1.6g
14. Parmesan Crusted Chicken
Source: keytomylime.com
When you first start on a keto diet, it can be pretty challenging to make a meal your entire family will love.
So, you may end up making one meal for you… And one meal for the rest of your family.
This keto Parmesan Crusted Chicken is a meal that your whole family will love. After all, who doesn’t love chicken?
It’s crispy on the outside and juicy on the inside. And it’s packed with flavor from the grated Parmesan and the spices.
And the homemade Creamy Dill sauce is perfect for dipping.
To make it a meal, serve with sauteed green beans.
Per Serving:
- Calories: 622
- Fats: 49.4g
- Protein: 35.3g
- Net Carbs: 7.7g
15. Cajun Butter Steak Bites
Source: keytomylime.com
Steak is perfect on a keto diet. Not only is it high in fat, it contains a good amount of protein.
So, it helps keep you full. And away from those fries that are calling your name.
These steak bites are melt-in-your-mouth good. They’re also packed with flavor.
But best of all, they take only 10 minutes to make. So, they’re great for busy weeknight dinners.
And if you still have a hankering for fries, serve with some zucchini fries. Check out more keto steak recipes here.
Per Serving:
- Calories: 391
- Fats: 27.2g
- Protein: 32.7g
- Net Carbs: 2.5g
16. Best Healthy 1 Minute Mug Brownie
Source: lazy-girl.tips
Brownies, even keto ones, can be a recipe for disaster. Before you know it, you’ve eaten the whole pan.
This is where having a good Keto Mug brownie comes in handy. You have one individual serving…no pesky leftovers to tempt you.
This brownie hits all the right spots. It’s moist, decadent, and chocolatey.
And it contains only 6 grams of net carbs. That’s less than half the net carbs of a regular brownie.
To keep it low carb, you use coconut flour. Coconut flour is a great low carb alternative to regular flour.
Besides being low in net carbs, it is rich in iron, which keeps your energy levels up.
And since it’s pretty absorbent, a little goes a long way. If you need to stock up on some, you can get some here.
Enjoy with a hot cup of coffee or tea. Check out more keto mug recipes here.
Per Serving:
- Calories: 152
- Fats: 8g
- Protein: 7g
- Net Carbs: 6g
17. Cauliflower Ziti
Source: simplystacie.net
If you’ve had a hard day (or days), it’s pretty easy to pig out on comfort food. After all, comfort food is so comforting.
But most of the time, comfort food is packed with carbs. And there’s nothing comforting about that.
This Cauliflower Ziti is cheesy, saucy, and oh, so comforting. And since it’s made with cauliflower, you don’t feel guilty after eating it.
Per Serving:
- Calories: 277
- Fats: 13.1g
- Protein: 31.4g
- Net Carbs: 6.8g
18. Turkey Meatballs With Almond Flour
Source: thetopmeal.com
When you first start on a keto diet, you begin to realize that carbs are in everything. Even meatballs.
So, what do you do when you’re craving meatballs? Make these ones instead.
They’re juicy and beautifully browned on the outside. And they’re lightly seasoned with salt and pepper, so the ground turkey shines through.
Now, when you make meatballs, it can be a messy affair. That’s because of all the oil splattering from your frying pan.
These meatballs, however, are totally mess-free. That’s because you use an air fryer to make them.
All you have to do is combine your ingredients together, form your mixture into meatballs, and place them in your air fryer for 10 minutes.
Then, shake your basket partway through the cooking process.
Don’t have an air fryer yet? Here’s a good quality air fryer.
Per Serving:
- Calories: 342
- Fats: 24g
- Protein: 31g
- Net Carbs: 0g
19. Tuna Stir Fry With Cauliflower Rice
Source: lowcarbafrica.com
Canned tuna is so convenient and so good for you. Besides being low carb, it’s a great source of protein.
And it’s packed with heart-healthy omega-3s. It’s the perfect protein when you’re on a budget; after all, the keto diet doesn’t need to be expensive.
This stir fry is made with canned tuna and cauliflower rice. Not really what you think of when you think of stir fry, but it works.
It’s bursting with flavor. The bell pepper adds some sweetness, while the coconut aminos add some umami flavor.
Meanwhile, the cayenne pepper adds a hint of heat, and the bouillon powder adds some savory notes.
For extra convenience, you can buy pre-packaged cauliflower rice. But to save money, you can simply make your own.
Making it is really easy. Just cut your cauliflower into small pieces, then pulse your cauliflower in a food processor until it becomes rice-like.
Next, dry fry your cauliflower rice in a skillet for a few minutes to get rid of the moisture. Finally, sautee in olive oil.
This is a wonderful keto dinner idea.
Per Serving:
- Calories: 232
- Fats: 12g
- Protein: 18g
- Net Carbs: 7g
20. Low Carb Beef Stroganoff Bowl
Source: easyhealthllc.com
Need a good old-fashioned meal? Then, you’ll love this one.
It’s creamy and packed with nicely browned ground beef and mushrooms. Mushrooms are not only tasty but packed with potassium.
Potassium is a great mineral to have in your diet when you first start on a keto diet. That’s because it can help combat the keto flu.
Serve with zucchini noodles or low carb pasta.
Per Serving:
- Calories: 396
- Fats: 28g
- Protein: 31g
- Net Carbs: 4g
Conclusion
Which one of these keto recipes is your favorite? Share with your family and friends!