The ketogenic diet is an invitation to eat eggs, cheese, bacon, keto chicken nuggets and butter while attempting to lose weight. It allows you to pack the fat onto your plate with the promise of inches disappearing from your hips, waist and thighs. It encourages you to ignore calories.
Yes, you read that right. According to Body Building magazine, you’ll eat 70 to 75 percent of your calories as fats on the Keto diet, 15 to 20 percent as protein, and the remaining 5 to 10 percent as carbohydrates.
The Keto Diet Blog recommends:
- Eating all the fats you like, including butter, duck fat and lard. Protein can include beef, pork, lamb, eggs, fish and chicken.
- You’ll eat only 30 grams of net carbs (that’s carbohydrate grams minus fiber grams), which could include green leafy vegetables like kale and bok choy, cauliflower, mushrooms, avocados, peppers and asparagus.
- Berries like raspberries, blueberries and blackberries are fine.
- Breads, cookies, cake, rice, potatoes, pasta, and anything containing sugar or corn syrup are strictly off limits.
You Can Also Try Our 7-Day Keto Meal Plan
Day 1 Breakfast: Feta Asparagus FrittataAsparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Day 1 Lunch: Contest-Winning Roasted Tomato SoupJust before the first frost of the season, we gather up all of the tomatoes from my mom’s garden to create this flavor-packed soup. Although it sounds like a lot of garlic, when it’s roasted, the garlic becomes mellow and almost sweet. We serve this soup with toasted bread spread with pesto.—Kaitlyn Lerdahl, Madison, Wisconsin
Day 1 Dinner: Balsamic Steak SaladMy husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
Day 2 Breakfast: Goat Cheese & Ham OmeletAs a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Day 2 Lunch: Hassleback Tomato ClubsThis no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair it with pasta salad for a light dinner. —Taste of Home Test Kitchen
Day 2 Dinner: Bruschetta Steak
Day 3 Breakfast: Summer Breakfast SkilletSizzle up spicy chorizo, veggies and eggs with this breakfast skillet recipe that keeps you going all morning. If I want something handheld, I turn it into tacos. —Andrea Rivera, Westbury, New York
Day 3 Lunch: Heirloom Tomato SaladThis is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
Day 3 Dinner: Lemon Salmon with BasilAt our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Day 4 Breakfast: Colorful Pepper FrittataOur taste testers loved this fluffy breakfast packed with three kinds of bright sweet peppers and minced fresh basil. It’s filling and tasty, full of fresh flavors to start the day. —Jessie Apfe, Berkeley, California
Day 4 Lunch: Shrimp Scampi Spinach SaladMy husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
Day 4 Dinner: Italian Smothered Pork Chops
Day 5 Breakfast: Veggie Omelet with Goat CheeseMy family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
Day 5 Lunch: Spicy Thai Coconut Chicken SoupFor national soup month in January, I came up with a new recipe every day. This one
is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
Day 5 Dinner: Curried Pork & Orange KabobsI love the sweet flavor of red, yellow and orange peppers. I always go for these in the summer when they are inexpensive and plentiful. I think they taste a whole lot better than green peppers. —Liv Vors, Peterborough, Ontario
Day 6 Breakfast: Portobello Mushrooms FlorentineA fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California
Day 6 Lunch: Denver Omelet SaladI love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Day 6 Dinner: Spring Herb RoastThis marvelous beef roast lets you forget about it while it’s cooking (but the aroma will remind you). We serve it with brown rice or mashed potatoes. —Donna Roberts, Manhattan, Kansas
Day 7 Breakfast: Turkey Breakfast SausageMy hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
Day 7 Lunch: Grilled Basil ChickenThis cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
Day 7 Dinner: Spicy Pork TenderloinA friend shared this recipe for marvelously flavorful pork years ago. It really sparks up a barbecue and has been popular whenever I've served it. I guarantee you'll get many requests for the recipe.
—Diana Steger, Prospect, Kentucky
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If you’re planning to go on a keto diet during the holiday season, don’t think twice cause we got you covered with our list of keto easter dinners.
Also, enjoy these keto soup recipes with fewer than 11 grams of carbs per serving.
How the Keto Diet Works
According to a study in Frontiers in Psychology, after three or four days on the diet, your body recognizes that it can’t make enough energy from carbohydrates in food, so it starts using the fat stored in your cells. The process is called ketosis: Your liver is making ketone bodies, which are then used to make energy. When your body begins using fats instead of sugars for energy, your brain registers an “aha” moment. You now have a more efficient fat-burning metabolism.
(Make eating low-carb a lot easier with these quick and tasty keto sheet pan meals.)
The Science Behind Keto
The ketogenic diet dates back to 1920, when it was first used to help reduce epileptic seizures in children. It’s still used for that purpose, according to a study published in the journal Epilepsia. It was adapted in the 1970s as the Atkins Diet, by physician Robert Atkins.
In a 2014 National Institutes of Health (NIH) study, people on a 24-week ketogenic diet lost an average of 33 pounds. Pretty good, but almost any diet can help you lose 1-1/2 pounds per week. On the Keto diet, however, participants cut their triglycerides by more than 60 per cent. Triglycerides are lipids, or fat in the blood, usually stored around your hips and belly. Be happy about losing them.
Participants in the NIH study who had insulin resistance (aka pre-diabetes) “showed dramatically improved markers of metabolic syndrome than with diets lower in fat.” Metabolic syndrome is the term for fat carried around our bellies. So with this diet you’ll even look better.
Editor’s Tip: Dive into our collection of mouthwatering keto salad recipes, keeping your carb count in check with every bite!
What Do Health Professionals Say?
Physician Marcelo Campos, a contributor to the Harvard Health Blog, uses the diet in his practice and reports successful weight loss in many of his patients. “But,” he warns, “it’s hard to follow and can be heavy on red meat and processed and salty foods. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time.”
Most registered dietitians don’t like the diet because it virtually eliminates carbohydrates, a food group they say is essential to health.
Ultimately, the best way to lose weight, maintain optimal nutrition and keep the pounds off, according to most healthcare experts, is to eat a balanced diet of proteins, carbs and fats. So Keto if you’d like, but you may want to consider trying these quick and healthy recipes first.
Give keto a try with these recipes.
Cheesy Cauliflower BreadsticksTotal Time: 50 minutes
Main Ingredients: Cauliflower, mozzarella cheese, Parmesan cheese, cheddar cheese, egg
Level: Intermediate
These cheesy cauliflower "breadsticks" are a wonderful replacement for flour-based breadsticks. Pair this tasty snack with a low-carb
marinara sauce for dipping. Each serving has 4 grams of fat and 4 grams of carbs.
These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve them with your favorite marinara sauce. —Recipe contributor Nick Iverson, Denver, Colorado
Broiled Lobster TailTotal Time: 35 minutes
Main Ingredients: Lobster tails, butter
Level: Intermediate
You don't need to go to an expensive seafood restaurant for rich, buttery, melt-in-your-mouth lobster. This broiled lobster tail packs 13 grams of fat and 0 carbs, in addition to being one of the
fastest seafood recipes out there.
No matter where you live, these succulent, buttery lobster tails are just a few minutes away. Here in Iowa, we use frozen lobster with delicious results, but if you're near the ocean, by all means use fresh! —Recipe contributor Lauren McAnelly, Des Moines, Iowa
Air-Fryer Chicken WingsTotal Time: 50 minutes
Main Ingredients: Seasoning, baking soda, chicken wings
Level: Intermediate
We have your next tailgate, watch party or weeknight dinner covered with these crispy and juicy wings. They cook for 20 to 25 minutes, and each serving has 4 grams of fat and no carbs.
You can't go wrong with these crispy air-fryer chicken wings. Our spice rub has a nice kick from the cayenne seasoning. —Taste of Home
Test Kitchen
Also, reach for our
keto Crockpot recipes for an easy, satisfying meal.
Crustless Spinach QuicheTotal Time: 1 hour, 5 minutes
Main Ingredients: Onion, mushrooms, frozen spinach, eggs, cheese
Level: Intermediate
Whip up a creamy, flavorful quiche in no time with this crustless spinach quiche. It's perfect for breakfast, brunch or even a light
weeknight dinner. Each serving has 18 grams of fat and 4 grams of carbs.
I served this crustless quiche at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled quiche recipe—and he was one of them! —Recipe contributor Melinda Calverley, Janesville, Wisconsin
Air-Fryer Pork ChopsTotal Time: 25 minutes
Main Ingredients: Almond flour, Parmesan cheese, pork loin chops
Level: Beginner
Air-fryer pork chops are tender and incredibly easy to make. The breading is a seasoned almond flour mixture for protein and fat without the carbs. Each serving packs 16 grams of fat and 4 grams of carbs.
These air-fryer pork chops get their rich flavor from Creole seasoning and Parmesan cheese. —Recipe contributor Dawn Parker, Surrey, British Columbia
Air-Fryer Garlic-Butter SteakTotal Time: 20 minutes
Main Ingredients: Beef flat iron steak, butter, garlic
Level: Beginner
Steak dinners are even better with a pat of homemade garlic butter. One of our quickest keto recipes, this steak is ready in less than 10 minutes in the air fryer. It has 24 grams of fat and no carbs.
This quick and easy air-fryer steak recipe is restaurant quality. It's about to become a staple at your house! —Recipe contributor Lily Julow, Lawrenceville, Georgia
Pesto Chicken BakeTotal Time: 30 minutes
Main Ingredients: Chicken, pesto, mozzarella cheese, tomatoes
Level: Beginner
This pesto chicken bake is loaded with flavor from homemade pesto sauce and browned chicken. (If you can't find fresh basil leaves at the store, try making
spinach pesto instead.) The dish bakes for 15 to 20 minutes, and each serving contains 26 grams of fat and 4 grams of carbs.
Serve this easy pesto chicken bake on busy weeknights. Browning the chicken adds more flavor and color, and it gives the chicken a jump-start on cooking, but you can skip that step and add five to seven minutes to the bake time if you are in a rush. —Taste of Home
Test Kitchen
Lemon Garlic SalmonTotal Time: 55 + cooling
Main Ingredients: Garlic, olive oil, butter, salmon
Level: Intermediate
This salmon recipe is quick to prepare for weeknight dinners. Sometimes, salmon gets a gummy texture when baked with the skin on. To avoid this,
remove the salmon skin before baking instead of after, like you'd do with pan-seared salmon. Each serving has 25 grams of fat and 4 grams of carbs.
The salmon bakes up tender and moist and the blended ingredients enhance the flavor of this delicious lemon garlic salmon. —Recipe contributor Deborah Oedekoven, Spearfish, South Dakota
Crispy Baked Chicken ThighsTotal Time: 35 minutes
Main Ingredients: Chicken thighs, seasoning
Level: Intermediate
You need only one pan and a handful of ingredients for seriously juicy baked chicken thighs. This tender, crispy chicken has 19 grams of fat and 1 gram of carbs per serving.
Easy and economical, this meal is one your whole family will enjoy. To save even more time, add potatoes or other vegetables to the pan to roast along with the chicken. —Recipe contributor Michelle Miller, Bend, Oregon
Pan-Seared Pork ChopsTotal Time: 25 minutes
Main Ingredients: Pork chops, seasoning
Level: Beginner
Pan-seared pork chops get their pumped-up flavor from
Italian seasoning. Be sure to let them rest for five minutes after cooking to keep them juicy.
When you want a hearty dinner fast, quick-cooking cuts of meat are your ally. This recipe for pan-seared pork chops totally fits the bill. —Taste of HomeÂ
Test Kitchen
Baked Salmon in FoilTotal Time: 35 minutes
Main Ingredients: Salmon, butter, garlic, lemon
Level: Intermediate
Baking salmon in foil locks in moisture to ensure every bite is flaky and tender. Top with melted butter and fresh herbs for one of the most flavorful
salmon recipes you've tried. Each serving has 18 grams of fat and 1 gram of carbs.
Baking salmon in foil is an easy technique that can also be used on the grill. This quick recipe uses lemon zest and slices plus garlic for flavor, but you could also try other citrus fruits, herbs and spices. —Taste of Home
Test Kitchen
Air-Fryer SalmonTotal Time: 25 minutes
Main Ingredients: Salmon, olive oil
Level: Beginner
Keto air-fryer recipes save the day when you don't have time to heat up the oven. Cooking salmon in the air-fryer produces a perfectly flaky fish fillet with a slightly crispy skin every time. Each serving contains 19 grams of fat and no carbs.
Preparing salmon in the air fryer is, hands down, one of the easiest ways to cook it. Air-fryer salmon stays succulent, but still gets lightly browned on the outside. Use this simple salmon recipe as a starting point for different flavors and styles of salmon. The possibilities are endless! —Taste of Home
Test Kitchen
Smothered CabbageTotal Time: 30 minutes
Main Ingredients: Onion, ham, cabbage
Level: Beginner
It can be hard to find a good
low-carb side dish that also has keto-friendly ingredients. This smothered cabbage recipe is a low-carb take on a Southern favorite. Ham adds a smoky, salty flavor to cabbage cooked in a
Dutch oven. Each serving has 4 grams of fat and 5 grams of carbs.
Ham adds smoky and salty flavor to this southern side dish. You could also used smoked sausage, smoked turkey leg or bacon. Serve the cabbage with your favorite pork chop dinner or roast chicken. —Taste of Home
Test Kitchen
Sauteed ZucchiniTotal Time: 15 minutes
Main Ingredients: Garlic, oregano, zucchini
Level: Beginner
Garlic oregano zucchini is crispy and flavorful as long as it's not overcooked. If it sits in the hot skillet for too long, the zucchini rounds will get soggy instead of crisp. Each serving contains 8 grams of fat and 7 grams of carbs.
I've found that this flavorful sauteed zucchini complements almost any main course, from chicken to fish. If you like, use half yellow summer squash for a colorful variation on classic zucchini recipes. —Recipe contributor Teresa Kraus, Cortez, Colorado
Cauliflower StuffingTotal Time: 50 minutes
Main Ingredients: Carrot, celery, onion, cauliflower, mushrooms, vegetable broth
Level: Intermediate
There's no need to give up stuffing when on a low-carb diet. This cauliflower stuffing has a rich flavor without any bread or sugar. It cooks in a Dutch oven and offers 5 grams of fat and 5 grams of carbs per serving.
This cauliflower stuffing is the vegan substitute you've been looking for. It's perfect for the holidays. —Recipe contributor Susan Hein, Burlington, Wisconsin
Steak with Creamy Peppercorn SauceTotal Time: 20 minutes + chilling
Main Ingredients: Black peppercorns, sirloin steak, butter, hot sauce, half-and-half cream
Level: Beginner
Skip the steakhouse and make your own decadent dinner at home. The steak gets a serious flavor upgrade from butter, hot pepper sauce, half-and-half and Worcestershire. Each serving has 17 grams of fat and 5 grams of carbs.
My wife and I both love spicy foods. This steak with peppercorn sauce is one of her favorite dishes. I have been cooking it as a treat on her birthday for years. —Recipe contributor David Collin, Martinez, California
Air-Fryer Whole ChickenTotal Time: 1 hour, 10 minutes + standing
Main Ingredients: Broiler chicken, olive oil, salt
Level: Advanced
Air-fryer rotisserie chicken is better than store-bought birds, which often contain sugar. This super-juicy, flavorful chicken is cooked in olive oil and seasoned salt. Each serving has 19 grams of fat and 0 carbs.
This air-fryer whole chicken is so crispy yet succulent. I serve it straight up, but you can also shred it and add it to tacos, soups, pasta salads and so much more. —Recipe contributor Dawn Parker, Surrey, British Columbia
Sheet-Pan Steak DinnerTotal Time: 40 minutes
Main Ingredients: Flank steak, asparagus, butter, garlic
Level: Intermediate
Avocado oil and butter combine to keep this steak dinner juicy and flavorful. Add garlic and asparagus for a one-pan wonder. Each serving packs 25 grams of fat and 3 grams of carbs.
Asparagus and steak form a classic combination for a delicious dinner. Cooking them together makes for easy prep and cleanup. In our house, any meal that can be put in the oven while we get a few more things done for the day is a win! —Recipe contributor Estelle Forrest, Springfield, Oregon
Roast Rosemary Leg of LambTotal Time: 2 hours, 10 minutes + standing
Main Ingredients: Onion, garlic, leg of lamb
Level: Advanced
This succulent leg of lamb recipe calls for a flavorful rosemary, garlic and onion rub. Save this recipe for a lazy weekend afternoon because the roast bakes for two hours! Each serving has 18 grams of fat and 1 gram of carbs.
Roast lamb is perfect for Easter time or any special occasion. This succulent rosemary leg of lamb recipe calls for a flavorful rosemary, garlic and onion rub. —Recipe contributor Suzy Horvath, Milwaukie, Oregon
Kentucky Grilled ChickenTotal Time: 45 minutes + marinating
Main Ingredients: Cider vinegar, hot pepper sauce, chicken breast
Level: Intermediate
Pull out this recipe card for an outdoor summer meal or an impressive Sunday spread. This grilled chicken recipe is marinated in Worcestershire sauce and hot pepper sauce for a serious kick. Some keto dieters don't use Worcestershire, so feel free to leave it out of this recipe if you stick to a stricter diet. Each serving has 11 grams of fat and no carbs.
This Kentucky grilled chicken is perfect for an outdoor summer meal, and my family thinks it's fantastic. It takes about an hour on the grill but is worth the wait. I use a new paintbrush to mop on the basting sauce. —Recipe contributor Jill Evely, Wilmore, Kentucky
Muffin-Tin Scrambled EggsTotal Time: 35 minutes + standing
Main Ingredients: Eggs, mushrooms, ham, onion, cheese
Level: Intermediate
Whether you need an on-the-go breakfast or a make-ahead,
low-carb dinner for busy weeknights, egg muffins are the move. Make a big batch for the week ahead or freeze them for busy weeks in the future. Each egg cup has 6 grams of fat and 1 gram of carbs.
I made these one year at Christmas as a way to save time, and they were a big hit. I have to make a large batch because my husband and boys can polish them off in a short amount of time. These also freeze very well, if there are any left! —Recipe contributor Jill Darin, Geneseo, Illinois
Air-Fryer Bacon Egg CupsTotal Time: 35 minutes
Main Ingredients: Bacon, eggs, half-and-half cream, cheese
Level: Intermediate
Break out the air fryer for a fresh take on a classic breakfast combo. These air-fryer egg cups cook in 15 to 20 minutes, and each serving contains 29 grams of fat and 4 grams of carbs. When you want to switch things up, try them with homemade
breakfast sausage instead of bacon.
These adorable bacon egg cups are a fresh take on the classic breakfast combo. I originally baked these, but they're amazing in the air fryer—no need to heat up the oven! —Recipe contributor Carol Forcum, Marion, Illinois
Baked HalibutTotal Time: 35 minutes
Main Ingredients: Halibut, sour cream, Parmesan cheese, butter
Level: Intermediate
You can't go wrong when you cook flaky fish in sour cream, butter and Parmesan. Ready in 20 minutes, each serving of baked halibut has 20 grams of fat and 2 grams of carbs. You can serve it alongside one of these
keto salad recipes to keep things light.
I got this easy, protein-rich recipe from Sandy Schroth of the Puffin Bed & Breakfast in Gustavus, Alaska. —Recipe contributor Edward Mahnke, Houston, Texas
Air-Fryer Chicken ThighsTotal Time: 20 minutes
Main Ingredients: Bone-in chicken thighs, olive oil
Level: Beginner
These air-fryer chicken thighs are crispy on the outside, juicy on the inside and full of flavor. You should have most of the seasonings in your pantry already, so this recipe makes a quick weeknight dinner. Each serving contains 18 grams of fat and no carbs.
This air-fryer chicken thighs recipe creates meat that is crispy on the outside but super juicy on the inside. The paprika and garlic seasoning blend comes through beautifully. —Taste of Home
Test Kitchen
Air-Fryer Almond ChickenTotal Time: 30 minutes
Main Ingredients: Egg, buttermilk, almonds, chicken breasts
Level: Beginner
This almond chicken will be one of your favorite keto recipes. Buttermilk gives this dish a fried chicken flavor, and the almond coating is crispy and nutty without using flour. Each serving has 18 grams of fat and 6 grams of carbs. If buttermilk doesn't work with your keto diet, use plain Greek yogurt instead.
My husband bought an air fryer about six months ago, after seeing it on television. We have used it at least twice a week and love how delicious the food has been. The chicken recipes that we have tried are especially good because of how moist the chicken remains. We started a low-carb diet and did not want to use bread crumbs, so we tried the chicken with almonds. It's a favorite now. —Recipe contributor Pamela Shank, Parkersburg, West Virginia
Cast-Iron Scrambled EggsTotal Time: 25 minutes
Main Ingredients: Eggs, onion, jalapeno, butter, goat cheese
Level: Beginner
You can never go wrong with cast-iron scrambled eggs in the mornings when you need to feed a few people. The hot peppers up the spice level, but feel free to leave them out or use a bell pepper instead. Each serving has 16 grams of fat and 3 grams of carbs.
I love these easy cast-iron scrambled eggs that use fresh ingredients I usually have on hand. They make a quick and simple breakfast! —Recipe contributor Bonnie Hawkins, Elkhorn, Wisconsin
Air-Fryer Fajita-Stuffed ChickenTotal Time: 35 minutes
Main Ingredients: Chicken breasts, onion, green pepper, cheese
Level: Intermediate
Air-fryer fajita-stuffed chicken is loaded with melty cheese, onions and peppers. It packs 17 grams of fat and 5 grams of carbs per serving. If you serve the chicken with salsa on the side, make sure the salsa doesn't include added sugars.
I had all the ingredients for fajitas, but instead of heating up my big oven, I decided to try a different version in the air fryer. Since my air fryer is small, I wanted to put as much filling as I could in each stuffed chicken breast. This worked nicely by cutting slits in the breasts and then filling them. —Recipe contributor Joan Hallford, North Richland Hills, Texas
Tequila Lime Shrimp ZoodlesTotal Time: 30 minutes
Main Ingredients: Butter, shallot, garlic, shrimp, zucchini
Level: Beginner
Toss zoodles with butter, olive oil, tequila and lime juice for a shrimp dish you'll come back to again and again. Though it won't be as rich, you can sub the butter for olive oil. Each serving has 14 grams of fat and 7 grams of carbs.
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Recipe contributor Brigette Schroeder, Yorkville, Illinois
Sausage-Stuffed JalapenosTotal Time: 35 minutes
Main Ingredients: Pork sausage, cream cheese, Parmesan cheese, jalapeno peppers
Level: Intermediate
These creamy stuffed jalapenos have some bite. To change things up from time to time, try different types of sausage in the peppers. Use this recipe for game-day bites, party appetizers or after-work snacks. Each serving has 5 grams of fat and 1 gram of carbs.
If you like foods that pack a bit of a punch, you'll love these jalapeno poppers filled with sausage and cheese. This is one of my favorite recipes for parties. —Recipe contributor Rachel Oswald, Greenville, Michigan
Sunday's Best ChickenTotal Time: 2 hours, 40 minutes + standing
Main Ingredients: Lemons, rosemary, roasting chicken
Level: Advanced
This juicy, tender, golden brown roast is perfect when paired with roasted vegetables or a crisp side salad. It cooks for almost three hours, so be sure to consider that when
meal planning. Each serving has 17 grams of fat and 1 gram of net carbs.
I am a busy mom of four and a nursing student, so weeknight dinners are often rushed. Sunday dinners are very important to our family, and everyone loves when I make this old-fashioned chicken recipe. —Recipe contributor Amy Jenkins, Mesa, Arizona
Keto Meatballs and SauceTotal Time: 45 minutes
Main Ingredients: Parmesan cheese, mozzarella cheese, egg, heavy whipping cream, ground beef, tomato sauce, pesto
Level: Intermediate
You won't miss the bread crumbs in these low-carb meatballs. Serve with
zucchini noodles for a comforting Italian feast. Each serving has 27 grams of fat and 7 grams of carbs.
I have been following a keto diet for a year and a half and have lost 130 pounds. I took several recipes and tweaked them to create this recipe for keto meatballs. You won't miss the breadcrumbs at all! I like to eat these on their own, but they are also great over zucchini noodles. —Recipe contributor Holly Balzer-Harz, Malone, New York
Three-Cheese Keto Cauliflower CasseroleTotal Time: 55 minutes + standing
Main Ingredients: Cauliflower, butter, cream cheese, cheddar cheese, mozzarella cheese
Level: Intermediate
If you've been craving a creamy bowl of mac and cheese since starting keto, try this. Three-cheese cauliflower casserole combines butter, cream cheese, cheddar and mozzarella for a seriously comforting bowl of cheesy goodness. If you're adhering to a pretty strict keto diet, swap the milk for equal parts water and heavy whipping cream. Each serving packs 46 grams of fat and 11 grams of carbs.
This casserole is low on carbs but high on flavor. If you are trying to eat fewer carbs but miss eating macaroni and cheese, this casserole will hit the right spot! —Recipe contributor Adrianna Cauthen, Decatur, Georgia
Low-Carb Cheesy CheeseburgersTotal Time: 1 hour + cooling
Main Ingredients: Ground beef, cheese, pickles
Level: Advanced
You don't have to miss out on all your favorite
grilled dinners when following the keto diet. These cheeseburger buns are made from cheese and pickles pressed in a mini waffle maker! Each burger offers 44 grams of fat and 8 grams of carbs.
I have turned my life around with a low-carb keto diet. This recipe is a wonderful new way to make burgers with all the same favorite flavors that I'm used to. Since the meat and toppings can be changed, the possibilities are endless and I never get tired of making these burgers. —Recipe contributor Fay Moreland, Wichita Falls, Texas
Chorizo Burgers with Green Chile AioliTotal Time: 30 minutes
Main Ingredients: Ground beef, chorizo, cheese, mayonnaise, green chiles, cilantro, lime juice
Level: Beginner
For a change of pace, turn to these chorizo burgers. Wrap the burgers in lettuce for a quick, low-carb meal. Each serving has 56 grams of fat and 5 grams of carbs.
Chorizo does all the work seasoning these burgers, and the aioli comes together in minutes. Wrap the juicy patties in lettuce for a keto version. Don't worry—the carb lovers in your home can still enjoy them on buns. —Recipe contributor Becky Woollands, North Ridgeville, Ohio
Cauliflower Pizza CrustTotal Time: 1 hour + cooling
Main Ingredients: Cauliflower, mozzarella cheese, Parmesan cheese, egg
Level: Advanced
Herbs and cheese add loads of flavor to this low-carb pizza crust. It bakes in 20 to 25 minutes and can be topped with any of your favorite keto toppings. Each serving has 4 grams of fat and 5 grams of carbs.
Make your next pizza night a little healthier with this recipe. The herbs and cheese add a ton of flavor to the pizza crust! —Taste of Home
Test Kitchen
Low-Carb Pizza RollsTotal Time: 25 minutes
Main Ingredients: Lavash flatbread, mozzarella cheese, turkey pepperoni
Level: Beginner
Relive your favorite childhood after-school snack with low-carb pizza rolls. If you'd prefer not to eat lavash bread on keto, try buying or making almond flour flatbreads instead. Mix and match the toppings as you like. Enjoy in moderation, as each serving has 4 grams of fat and 5 grams of carbs.
I came up with a lower carb version of my stuffed pizza rolls recipe when I decided to try more of a keto/paleo lifestyle and needed something satisfying to heat up at work for lunches. This is quick, easy and lower in carbs! Mix and match toppings to suit your tastes like a vegetarian version, Hawaiian or meat lovers. —Recipe contributor Sarah Gilbert-Roberts, Beaverton, Oregon
Greek Salad DressingTotal Time: 5 minutes
Main Ingredients: Olive oil, red wine vinegar, lemon juice, garlic, Dijon mustard
Level: Beginner
Whip up a hearty lunch or quick dinner with this homemade, keto-friendly salad dressing. You can use it on salads or turn it into a marinade for meats. Each serving has 18 grams of fat and 1 gram of carbs.
Homemade Greek salad dressing doesn't get much easier. If you don't have lemon juice on hand, replace it with additional vinegar. —Taste of Home
Test Kitchen
Keto Cheese Taco ShellsTotal Time: 20 minutes
Main Ingredients: Mozzarella cheese
Level: Beginner
Enjoy taco night with taco shells made from shredded cheese! Be sure to shred the cheese yourself because pre-shredded varieties may contain additives that prevent them from melting smoothly.
People following a keto diet and cheese lovers alike will enjoy these outrageous (and low-carb) cheese taco shells. —Recipe contributor Lauren Habermehl, Delafield, Wisconsin
Flat Iron Steak SaladTotal Time: 30 minutes
Main Ingredients: Flat iron steak, balsamic vinegar, lemon juice, baby spinach, avocado
Level: Beginner
Steak salad with avocado and radishes will fill you up with essential nutrients plus 25 grams of fat and 7 grams of carbs. This salad will quickly become a staple in your
low-carb meal plan.
My steak salad with avocado and radishes is a big plate of summer deliciousness. I sometimes add dried cranberries and cherry tomatoes, but you can customize it to suit your tastes. —Recipe contributor Marla Clark, Albuquerque, New Mexic
Avocado Turkey SaladTotal Time: 15 minutes
Main Ingredients: Sour cream, heavy whipping cream, garlic, salad greens, turkey breast, avocado
Level: Beginner
Avocados are one of our favorite ways to get in healthy fats on the keto diet, so
of course we're going to fill our salads with them. Each serving contains 17 grams of fat and 4 grams of carbs. Oh, and if you want to present your salad like a professional chef, here's
how to cut an avocado the right way.
Grape tomatoes and avocado chunks add pretty color and fresh flavor to this main-dish salad. In a pinch, substitute half-and half or milk for the whipping cream, adding a teaspoon at a time until you get the desired consistency. —Taste of Home
Test Kitchen
Keto ChiliTotal Time: 8 hours
Main Ingredients: Ground beef, garlic, onion, chipotle peppers, diced tomatoes, beef broth
Level: Advanced
This keto-friendly chili omits carbohydrate-rich beans. Cook on low for about six to eight hours, and your house will be the place to be this weekend.
If you love a hearty bowl of chili but are trying to cut back on carbs, this keto chili recipe is for you. —Recipe contributor Susan Bronson, Rhinelander, Wisconsin
Shrimp Avocado SaladTotal Time: 25 minutes
Main Ingredients: Shrimp, tomatoes, green onion, red onion, peppers, lime juice, rice vinegar, olive oil, avocados, Bibb lettuce
Level: Beginner
While we love serving shrimp avocado salad for a light lunch or summer dinner, it also works as a pretty appetizer. Serve on small plates to show off the pretty presentation in the lettuce cups. Each serving has 16 grams of fat and 11 grams of carbs. Skip the onions and tomatoes to lower the carb count.
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Recipe contributor Teri Rasey, Cadillac, Michigan
Keto Diet FAQ
How many carbs can you have on keto?
It's best to limit your carb intake to 5% of your daily calories. This can vary based on how many calories you need to consume every day, but most people aim to limit their carbs to no more than 50 grams per day.
What can you eat on the keto diet?
The keto diet is a high-fat eating plan, so you'll want to include fats in each of your meals and snacks. Your fats could come from cooking oils, high-fat dairy products, meat, poultry, avocado, nuts or eggs. Try to eat a wide variety of
keto foods to avoid getting bored with your meals.
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Next: Discover these keto air fryer recipes.
