Ketogenic Diet

Serves 8 / Prep time: 10 minutes / Cook time: 1 hour

Homemade granola is an incredibly versatile treat to have on hand for breakfast, snacks, and as a healthy topping for a creamy cup of Greek yogurt. The combination and amount of nuts in this recipe creates a wonderful keto macro, but you can add or omit different ingredients to suit your taste. Stay away from adding dried fruits though, because they are very high in carbs.

2 cups shredded unsweetened coconut
1 cup sliced almonds
1 cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup walnuts
½ cup melted coconut oil
10 drops liquid stevia
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg

1. Preheat the oven to 250°F. Line 2 baking sheets with parchment paper.
Set aside.

2. Toss together the shredded coconut, almonds, sunflower seeds, pumpkin seeds, and walnuts in a large bowl until mixed.

3. In a small bowl, stir together the coconut oil, stevia, cinnamon, and nutmeg until blended.

4. Pour the coconut oil mixture into the nut mixture and use your hands to blend until the nuts are very well coated.

5. Transfer the granola mixture to the baking sheets and spread it out evenly.

6. Bake the granola, stirring every 10 to 15 minutes, until the mixture is golden brown and crunchy, about 1 hour.

7. Transfer the granola to a large bowl and let the granola cool, tossing it
frequently to break up the large pieces.

8. Store the granola in airtight containers in the refrigerator or freezer for up to 1 month.

PER SERVING 

Calories: 391; Fat: 38g; Protein: 10g; Carbs: 10g; Fiber: 6g;
Net Carbs: 4g; Fat 80%/ Protein 10%/ Carbs 10%

Serves 4 / Prep time: 10 minutes / Cook time: 10 minutes

Omelets are not just for breakfast, and this vegetable- and bacon-packed beauty is hearty enough for a light dinner. If you add a nice mixed green salad to the plate, you won’t go over your carbs because the combination with the omelet should still be an excellent keto macro. If you have leftovers, try them cold the next day for a snack or lunch.

6 eggs, beaten
2 tablespoons heavy (whipping) cream
8 bacon slices, cooked and chopped
1 tablespoon olive oil
¼ cup chopped onion
½ cup chopped artichoke hearts (canned, packed in water)
Freshly ground black pepper
Sea salt

1. In a small bowl, whisk together the eggs, heavy cream, and bacon until well blended, and set aside.

2. Place a large skillet over medium-high heat and add the olive oil.

3. Sauté the onion until tender, about 3 minutes.

4. Pour the egg mixture into the skillet, swirling it for 1 minute.

5. Cook the omelet, lifting the edges with a spatula to let the uncooked egg flow underneath, for 2 minutes.

6. Sprinkle the artichoke hearts on top and flip the omelet. Cook for 4 minutes more, until the egg is firm. Flip the omelet over again so the artichoke hearts are on top.

7. Remove from the heat, cut the omelet into quarters, and season with salt and black pepper. Transfer the omelet to plates and serve.

PER SERVING 

Calories: 435; Fat: 39g; Protein: 17g; Carbs: 5g; Fiber: 2g;
Net Carbs: 3g; Fat 80%/ Protein 15%/ Carbs 5%

Serves 6 / Prep time: 10 minutes / Cook time: 15 minutes

Frittatas can be described as baked omelets or as crustless quiches, but no matter what the description, they are delicious and simple. Any type of mushrooms can be used for the recipe depending on what you like or what you have in your refrigerator. If you want to use portobello mushrooms, scoop out the black gills so that your eggs don’t turn an unsightly gray.

2 tablespoons olive oil
1 cup sliced fresh mushrooms
1 cup shredded spinach
6 bacon slices, cooked and chopped
10 large eggs, beaten
½ cup crumbled goat cheese
Freshly ground black pepper
Sea salt

1. Preheat the oven to 350°F.

2. Place a large ovenproof skillet over medium-high heat and add the olive oil.

3. Sauté the mushrooms until lightly browned, about 3 minutes.

4. Add the spinach and bacon and sauté until the greens are wilted,
about 1 minute.

5. Add the eggs and cook, lifting the edges of the frittata with a spatula so
uncooked egg flows underneath, for 3 to 4 minutes.

6. Sprinkle the top with the crumbled goat cheese and season lightly with salt and pepper.

7. Bake until set and lightly browned, about 15 minutes.

8. Remove the frittata from the oven, and let it stand for 5 minutes.

9. Cut into 6 wedges and serve immediately.

SUBSTITUTION TIP 

If you’re not keen on goat cheese, feta cheese tastes lovely
with the other ingredients in this dish. Feta is higher in fat and lower in protein than goat cheese, so keep that in mind when considering your keto macros.

PER SERVING 

Calories: 316; Fat: 27g; Protein: 16g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 80%/ Protein 16%/ Carbs 4%

Serves 8 / Prep time: 10 minutes / Cook time: 50 minutes

Spaghetti squash adds a satisfying texture and bulk to this casserole as well as a plethora of nutritional benefits. It is high in vitamins A, B, and C, which are powerful antioxidants. Spaghetti squash is also an excellent source of beta-carotene, potassium, manganese, and calcium.

1 tablespoon olive oil, plus extra for greasing the casserole dish
1 pound preservative-free or homemade sausage
8 large eggs
2 cups cooked spaghetti squash
1 tablespoon chopped fresh oregano
Freshly ground black pepper
½ cup shredded Cheddar cheese
Sea salt

1. Preheat the oven to 375°F. Lightly grease a 9-by-13-inch casserole dish with olive oil and set aside.

2. Place a large ovenproof skillet over medium-high heat and add the olive oil.

3. Brown the sausage until cooked through, about 5 minutes. While the
sausage is cooking, whisk together the eggs, squash, and oregano in a
medium bowl. Season lightly with salt and pepper and set aside.

4. Add the cooked sausage to the egg mixture, stir until just combined, and pour the mixture into the casserole dish.

5. Sprinkle the top of the casserole with the cheese and cover the casserole loosely with aluminum foil.

6. Bake the casserole for 30 minutes, and then remove the foil and bake for an additional 15 minutes.

7. Let the casserole stand for 10 minutes before serving.

PER SERVING 

Calories: 303; Fat: 24g; Protein: 17g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 72%/ Protein 23%/ Carbs 5%

Serves 4 / Prep time: 10 minutes / Cook time: 20 minutes

These pale green egg-filled fruits are a lovely light breakfast and the perfect keto macro to start the day. The avocados should be ripe but still firm so they hold together when baked. Avocados are very high in healthy fats, about 25 grams per cup, and are packed with antioxidants. The best way to peel an avocado is to nick the peel and remove it by hand. The greatest concentration of phytonutrients is in the darker flesh right next to the peel.

2 avocados, peeled, halved lengthwise, and pitted
4 large eggs
1 (4-ounce) chicken breast,
cooked and shredded
¼ cup Cheddar cheese
Freshly ground black pepper
Sea salt

1. Preheat the oven to 425°F.

2. Take a spoon and hollow out each side of the avocado halves until the hole is about twice the original size.

3. Place the avocado halves in an 8-by-8-inch baking dish, hollow-side up.

4. Crack an egg into each hollow and divide the shredded chicken between each avocado half. Sprinkle the cheese on top of each and season lightly with the salt and pepper.

5. Bake the avocados until the eggs are cooked through, about 15 to 20 minutes.

6. Serve immediately.

PREP TIP 

Cooked chicken breast is very handy for many recipes, so bake 4
or 5 breasts at the beginning of the week and store them in a sealed plastic bag in the refrigerator after they are completely cooled. Cooked chicken will keep for up to 5 days in the refrigerator.

PER SERVING 

Calories: 324; Fat: 25g; Protein: 19g; Carbs: 8g; Fiber: 5g;
Net Carbs: 3g; Fat 70%/ Protein 20%/ Carbs 10%

Bacon-Pepper Fat Bombs

Smoked Salmon Fat Bombs

Walnut Herb-Crusted Goat Cheese

Crispy Parmesan Crackers

Bacon-Cheese Deviled Eggs

Queso Dip

Cauliflower-Cheddar Soup

BLT Salad

Chicken-Avocado Lettuce Wraps

Crab Salad–Stuffed Avocado

Makes 12 fat bombs / Prep time: 10 minutes, plus 1 hour chilling time

Fat bombs are designed to help you reach your daily macros with no fuss and little planning required. This cheesy bacon bomb is savory and delectable, with a satisfying kick from the black pepper. If you want a little more heat, add a pinch of cayenne. It will definitely add a little pep to your step.

2 ounces goat cheese, at room temperature
2 ounces cream cheese, at room temperature
¼ cup butter, at room temperature
8 bacon slices, cooked and chopped
Pinch freshly ground black pepper

1. Line a small baking sheet with parchment paper and set aside.

2. In a medium bowl, stir together the goat cheese, cream cheese, butter, bacon and pepper until well combined.

3. Use a tablespoon to drop mounds of the bomb mixture on the baking sheet and place the sheet in the freezer until the fat bombs are very firm but not frozen about 1 hour.

4. Store the fat bombs in a sealed container in the refrigerator for up
to 2 weeks.

PER SERVING (1 FAT BOMB) 

Calories: 89; Fat: 8g; Protein: 3g; Carbs: 0g; Fiber: 0g;
Net Carbs: 0g; Fat 84%/ Protein 15%/ Carbs 1%

Makes 12 fat bombs / Prep time: 10 minutes, plus 2 hours chilling time

Many restaurants serve a popular appetizer that features smoked salmon and herb cream cheese spread on tortillas, rolled up, and cut into little bite size rounds. This keto version omits the tortillas but still has all the rich, delicious flavor. Add a sprinkle of chopped fresh dill into the mixture if it suits your taste.

½ cup goat cheese, at room temperature
½ cup butter, at room temperature
2 ounces smoked salmon
2 teaspoons freshly squeezed lemon juice
Pinch freshly ground black pepper

1. Line a baking sheet with parchment paper and set aside.

2. In a medium bowl, stir together the goat cheese, butter, smoked salmon, lemon juice, and pepper until very well blended.

3. Use a tablespoon to scoop the salmon mixture onto the baking sheet until you have 12 even mounds.

4. Place the baking sheet in the refrigerator until the fat bombs are firm, 2 to 3 hours.

5. Store the fat bombs in a sealed container in the refrigerator for up to 1 week.

A CLOSER LOOK 

Smoked salmon has more stable omega-3s than fresh fish,
which means these healthy fats are less prone to oxidation. Look for better-quality smoked salmon because cheaper products are often smoked over sawdust.

PER SERVING (2 FAT BOMBS) 

Calories: 193; Fat: 18g; Protein: 8g; Carbs: 0g;
Fiber: 0g; Net Carbs: 0g; Fat 84%/ Protein 16%/ Carbs 0%

Serves 4 / Prep time: 10 minutes

Goat cheese is a marvelous tart creation that has about 12 grams of fat, 10 grams of protein, and zero carbs in a 2-ounce portion, which is the recommended serving size in this recipe. Try to find soft goat cheese because semihard and hard types actually do contain carbs. The soft product can be found in most grocery stores in prepackaged logs.

6 ounces chopped walnuts
1 tablespoon chopped oregano
1 tablespoon chopped parsley
1 teaspoon chopped fresh thyme
¼ teaspoon freshly ground black pepper
1 (8-ounce) log goat cheese

1. Place the walnuts, oregano, parsley, thyme, and pepper in a food processor and pulse until finely chopped.

2. Pour the walnut mixture onto a plate and roll the goat cheese log in the nut mixture, pressing so the cheese is covered and the walnut mixture sticks to the log.

3. Wrap the cheese in plastic and store in the refrigerator for up to 1 week.

4. Slice and enjoy!

PER SERVING 

Calories: 304; Fat: 28g; Protein: 12g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 77%/ Protein 18%/ Carbs 6%

Makes 8 crackers / Prep time: 10 minutes / Cook time: 5 minutes

Parmesan cheese has a nice keto ratio, especially when combined with a little butter to create these lacy beauties. The cheese spreads out and melts into large crispy golden crackers that will satisfy any craving for a rich savory treat. You can use grated Parmesan as well, as long as it is freshly grated. The pregrated cheese you’ll find on supermarket shelves won’t cut it—it tends to be too dry and powdery to melt correctly.

1 teaspoon butter 8 ounces full-fat Parmesan
cheese, shredded or freshly grated

1. Preheat the oven to 400°F.

2. Line a baking sheet with parchment paper and lightly grease the paper with the butter.

3. Spoon the Parmesan cheese onto the baking sheet in mounds, spread
evenly apart.

4. Spread out the mounds with the back of a spoon until they are flat.

5. Bake the crackers until the edges are browned and the centers are still pale about 5 minutes.

6. Remove the sheet from the oven, and remove the crackers with a spatula to paper towels. Lightly blot the tops with additional paper towels and let them completely cool.

7. Store in a sealed container in the refrigerator for up to 4 days.

PER SERVING (1 CRACKER) 

Calories: 133; Fat: 11g; Protein: 11g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 70%/ Protein 29%/ Carbs 1%