Ketogenic Diet

Makes 12 / Prep time: 15 minutes

A simple favorite is made extra special with the addition of bacon and tasty Swiss cheese. Eggs are a wonderful addition to the keto diet because they are an excellent source of fat and protein, about 63 percent and 35 percent, respectively, in one large egg. Deviled eggs can be eaten as a quick snack or taken to a get-together on a pretty platter for everyone to enjoy.

6 large eggs, hardboiled and peeled
¼ cup Creamy Mayonnaise
¼ avocado, chopped
¼ cup Swiss cheese, finely shredded
½ teaspoon Dijon mustard
Freshly ground black pepper
6 bacon slices, cooked and chopped

1. Halve each of the eggs lengthwise.

2. Carefully remove the yolk and place the yolks in a medium bowl. Place the whites, hollow-side up, on a plate.

3. Mash the yolks with a fork and add the mayonnaise, avocado, cheese, and Dijon mustard. Stir until well mixed. Season the yolk mixture with the black pepper.

4. Spoon the yolk mixture back into the egg white hollows and top each egg half with the chopped bacon.

5. Store the eggs in an airtight container in the refrigerator for up to 1 day.

PREP TIP 

Hardboiled eggs make perfect snacks and a great addition to many
recipes such as salads and entrees. Hardboil a dozen eggs at the beginning of the week and keep them in the refrigerator for when you need them.

PER SERVING (1 DEVILED EGG) 

Calories: 85; Fat: 7g; Protein: 6g; Carbs: 2g;
Fiber: 0g; Net Carbs: 2g; Fat 70%/ Protein 25%/ Carbs 5%

Serves 6 / Prep time: 5 minutes / Cook time: 10 minutes

Also known as chile con queso, this dip originated in Mexico and can be found in many places that serve Tex-Mex cuisine. Jalapeño peppers are hot because they contain capsaicin. They are considered about medium in heat on the Scoville scale, with about 2,500 to 8,000 heat units per pepper. If you want a hotter dip, choose a pepper with more heat units, such as a habanero or Scotch bonnet chile.

½ cup coconut milk
½ jalapeño pepper, seeded and diced
1 teaspoon minced garlic
½ teaspoon onion powder
2 ounces goat cheese
6 ounces sharp Cheddar cheese, shredded
¼ teaspoon cayenne pepper

1. Place a medium pot over medium heat and add the coconut milk, jalapeño, garlic, and onion powder.

2. Bring the liquid to a simmer and then whisk in the goat cheese until smooth.

3. Add the Cheddar cheese and cayenne and whisk until the dip is thick,
30 seconds to 1 minute.

4. Pour into a serving dish and serve with keto crackers or low-carb vegetables.

PER SERVING 

Calories: 213; Fat: 19g; Protein: 10g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 79%/ Protein 19%/ Carbs 2%

Serves 8 / Prep time: 10 minutes / Cook time: 30 minutes

Cauliflower is a versatile vegetable that can be eaten on the keto diet in many recipes—like this creamy soup. Cauliflower is an excellent source of vitamins C and K, omega-3 fatty acids, and manganese, which can help support digestion, improve brain function, and promote a healthy heart. Choose a snowy white head of cauliflower with crisp green leaves and absolutely no brown spots.

¼ cup butter
½ sweet onion, chopped
1 head cauliflower, chopped
4 cups Herbed Chicken Stock
½ teaspoon ground nutmeg
1 cup heavy (whipping) cream
Freshly ground black pepper
1 cup shredded Cheddar cheese
Sea salt

1. Put a large stockpot over medium heat and add the butter.

2. Sauté the onion and cauliflower until tender and lightly browned,
about 10 minutes.

3. Add the chicken stock and nutmeg to the pot and bring the liquid to a boil.

4. Reduce the heat to low and simmer until the vegetables are very tender about 15 minutes.

5. Remove the pot from the heat, stir in the heavy cream, and purée the soup with an immersion blender or food processor until smooth.

6. Season the soup with salt and pepper and serve topped with the
Cheddar cheese.

PER SERVING 

Calories: 227; Fat: 21g; Protein: 8g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 81%/ Protein 12%/ Carbs 9%

Serves 4 / Prep time: 15 minutes

The portions of this salad are quite small, but the combination of ingredients packs a hearty flavor burst. Using bacon fat in the dressing instead of olive oil adds to this already mouthwatering salad. Bacon fat will keep in a sealed container in the refrigerator for up to 1 week, so save it for other recipes whenever you cook bacon.

2 tablespoons melted bacon fat
2 tablespoons red wine vinegar
Freshly ground black pepper
4 cups shredded lettuce
1 tomato, chopped
6 bacon slices, cooked and chopped
2 hardboiled eggs, chopped
1 tablespoon roasted unsalted sunflower seeds
1 teaspoon toasted sesame seeds
1 cooked chicken breast, sliced (optional)

1. In a medium bowl, whisk together the bacon fat and vinegar until
emulsified. Season with black pepper.

2. Add the lettuce and tomato to the bowl and toss the vegetables with
the dressing.

3. Divide the salad between 4 plates and top each with equal amounts of
bacon, egg, sunflower seeds, sesame seeds, and chicken (if using). Serve.

SUBSTITUTION TIP 

If you want to try a warm bacon salad dressing, gently warm
the bacon fat before whisking in the vinegar. Swap out regular lettuce for kale or spinach; the more robust greens will hold up better in the dressing.

PER SERVING 

Calories: 228; Fat: 18g; Protein: 1g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 76%/ Protein 17%/ Carbs 7%

Serves 4 / Prep time: 10 minutes

Lettuce wraps are a spectacular method of enjoying sandwiches and toppings without adding undesirable carbs. The best lettuce to use is Boston, large red or green oak leaf, or romaine lettuce with the rib cut out. Cutting out the ribs allows you to roll the lettuce leaf without it cracking or ripping.

½ avocado, peeled and pitted
⅓ cup Creamy Mayonnaise
1 teaspoon freshly squeezed lemon juice
2 teaspoons chopped fresh thyme
1 (6-ounce) cooked chicken breast, chopped
Freshly ground black pepper
8 large lettuce leaves
¼ cup chopped walnuts
Sea salt

1. In a medium bowl, mash the avocado with the mayonnaise, lemon juice and thyme until well combined.

2. Stir in the chopped chicken and season the filling with salt and pepper.

3. Spoon the chicken salad into the lettuce leaves and top with the walnuts.

4. Serve 2 lettuce wraps per person.

PER SERVING 

Calories: 264; Fat: 20g; Protein: 12g; Carbs: 9g; Fiber: 3g;
Net Carbs: 6g; Fat 70%/ Protein 16%/ Carbs 14%

Serves 2 / Prep time: 20 minutes

Depending on the size of your avocados, this decadent dish could be a filling snack or a light lunch. It’s perfectly acceptable to use frozen crab if fresh is not available but take care to look for real crab meat rather than cheaper imitation products. If using frozen crab, thaw it completely and squeeze out any extra liquid so that your salad isn’t soggy.

1 avocado, peeled, halved lengthwise, and pitted
½ teaspoon freshly squeezed lemon juice
4 & ½ ounces Dungeness crabmeat
½ cup cream cheese
¼ cup chopped red bell pepper
¼ cup chopped, peeled English cucumber
½ scallion, chopped
1 teaspoon chopped cilantro
Freshly ground black pepper
Pinch sea salt

1. Brush the cut edges of the avocado with the lemon juice and set the halves aside on a plate.

2. In a medium bowl, stir together the crabmeat, cream cheese, red pepper, cucumber, scallion, cilantro, salt, and pepper until well mixed.

3. Divide the crab mixture between the avocado halves and store them,
covered with plastic wrap, in the refrigerator until you want to serve them, up to 2 days.

A CLOSER LOOK 

Dungeness crab is in season from about December to April; this
is the best time frame to purchase this sweet crustacean. The Seafood Watch rates Dungeness crab as sustainable seafood.

PER SERVING 

Calories: 389; Fat: 31g; Protein: 19g; Carbs: 10g; Fiber: 5g;
Net Carbs: 5g; Fat 70%/ Protein 20%/ Carbs 10%

Shrimp and Sausage “Bake”

Herb Butter Scallops

Pan-Seared Halibut with Citrus Butter Sauce

Simple Fish Curry

Roasted Salmon with Avocado Salsa

Sole Asiago

Baked Coconut Haddock

Cheesy Garlic Salmon

Lemon Butter Chicken

Chicken Bacon Burgers

Paprika Chicken

Stuffed Chicken Breasts

Coconut Chicken

Turkey Meatloaf

Turkey Rissoles

Serves 4 / Prep time: 15 minutes / Cook time: 20 minutes

Chorizo, a fully cooked cured sausage common in Spanish, Portuguese, and Latin American cooking, can be either spicy or slightly sweet and has a distinctive red color from the copious amounts of paprika added during its creation. Chorizo is very high in protein, about 15 grams per 3-ounce portion, and is an excellent source of zinc, selenium, and vitamin B12.

2 tablespoons olive oil
6 ounces chorizo sausage, diced
½ pound (16 to 20 count) shrimp, peeled and deveined
1 red bell pepper, chopped
½ small sweet onion, chopped
2 teaspoons minced garlic
¼ cup Herbed Chicken Stock
Pinch red pepper flakes

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

2. Sauté the sausage until it is warmed through, about 6 minutes.

3. Add the shrimp and sauté until it is opaque and just cooked through,
about 4 minutes.

4. Remove the sausage and shrimp to a bowl and set aside.

5. Add the red pepper, onion, and garlic to the skillet and sauté until tender about 4 minutes.

6. Add the chicken stock to the skillet along with the cooked sausage
and shrimp.

7. Bring the liquid to a simmer and simmer for 3 minutes.

8. Stir in the red pepper flakes and serve.

A CLOSER LOOK 

Shrimp is often not sustainably caught, and most farmed shrimp
are not considered to be very good for you. When purchasing shrimp, look for US wild-caught shrimp from the Pacific or southern areas or West Coast farmed shrimp from fully recirculating farms.

PER SERVING 

Calories: 323; Fat: 24g; Protein: 20g; Carbs: 8g; Fiber: 2g;
Net Carbs: 6g; Fat 69%/ Protein 25%/ Carbs 6%

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

Scallops are usually placed squarely in the category of foods best enjoyed in a restaurant because this sweet seafood is thought to be difficult to cook. Scallops are actually quite easy to prepare if you watch them carefully and don’t leave them on the heat too long. Scallops are very high in protein, selenium, and vitamin B12. These nutrients are crucial for cardiovascular health and can help lower your risk of
arthritis and colon cancer.

1 pound sea scallops, cleaned
Freshly ground black pepper
8 tablespoons butter, divided
2 teaspoons minced garlic
Juice of 1 lemon
2 teaspoons chopped fresh basil
1 teaspoon chopped fresh thyme

1. Pat the scallops dry with paper towels and season them lightly with pepper.

2. Place a large skillet over medium heat and add 2 tablespoons of butter.

3. Arrange the scallops in the skillet, evenly spaced but not too close together, and sear each side until they are golden brown, about 2½ minutes per side.

4. Remove the scallops to a plate and set aside.

5. Add the remaining 6 tablespoons of butter to the skillet and sauté the garlic until translucent, about 3 minutes.

6. Stir in the lemon juice, basil, and thyme and return the scallops to the skillet, turning to coat them in the sauce.

7. Serve immediately.

PER SERVING 

Calories: 306; Fat: 24g; Protein: 19g; Carbs: 4g; Fiber: 0g;
Net Carbs: 4g; Fat 70%/ Protein 25%/ Carbs 5%

Serves 4 / Prep time: 10 minutes / Cook time: 15 minutes

Citrus fruits are absolutely delicious and are bursting with nutrients. Both lemons and oranges are excellent sources of vitamin C, which boosts the immune system and can help detoxify your body. The acid from citrus is a wonderful addition to most fish and seafood recipes.

4 (5-ounce) halibut fillets, each about 1 inch thick
Freshly ground black pepper
¼ cup butter
2 teaspoons minced garlic
1 shallot, minced
3 tablespoons dry white wine
1 tablespoon freshly squeezed lemon juice
1 tablespoon freshly squeezed orange juice
2 teaspoons chopped fresh parsley
2 tablespoons olive oil
Sea salt

1. Pat the fish dry with paper towels and then lightly season the fillets with salt and pepper. Set aside on a paper towel–lined plate.

2. Place a small saucepan over medium heat and melt the butter.

3. Sauté the garlic and shallot until tender, about 3 minutes.

4. Whisk in the white wine, lemon juice, and orange juice and bring the
sauce to a simmer, cooking until it thickens slightly, about 2 minutes.

5. Remove the sauce from the heat and stir in the parsley; set aside.

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

7. Panfry the fish until lightly browned and just cooked through, turning
them over once, about 10 minutes in total.

8. Serve the fish immediately with a spoonful of sauce for each.

SUBSTITUTION TIP 

Any firm white-fleshed fish will be delicious with this creamy
sauce. Try haddock, tilapia, or sea bass.

PER SERVING 

Calories: 319; Fat: 26g; Protein: 22g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/ Protein 29%/ Carbs 1%