The lack of recipes to vary the menu in the ketogenic diet is certainly one of the main difficulties that those who follow this diet find.

Both beginners and people more experienced in this lifestyle, find it difficult to prepare different dishes, easy to make and with accessible ingredients .

Therefore, the idea of ​​this text was to gather quick, nutritious and very tasty recipes, to help anyone looking to follow a ketogenic diet, with a very low consumption of carbohydrates.

Especially because, we know that when we have the option of making our own food, it is much easier to follow the diet.

So, even if you have never stepped in the kitchen , read on until the end, because then you will learn:

10 recipes to vary the menu in the ketogenic diet;

Adaptation suggestions;

Ideas for accompaniments;

Good times to fit them into everyday life;

Because “low carb” recipes fit perfectly into a ketogenic diet;

Idea of ketogenic menu .

Recipe nº 1: Abaca-Bacon

The idea of ​​the bacon-pineapple is to unite two ketogenic delights : the avocado and the bacon.

In fact, there is no single way to reproduce this recipe – but they all taste very good.

An easy way to make the bacon pineapple is to simply add fried cubes of bacon over an avocado half, with the core removed. Squeezing lemon on top is something that adds a lot of flavor to the recipe.

In this case, my suggestion is to eat without a plate, using a spoon and taking the avocado with bacon straight from the peel.

In my opinion, the pineapple itself is a good Low Carb breakfast option .

Since if you are looking for more recipes to get out of eggs at the first meal of the day, Low Carb in 1 Minute is certainly for you.

However, if you want to turn this delicacy into a more complete meal , here’s a good recipe:

Ingredients:

1 large chicken fillet (150g)

100g of sliced ​​(or diced) bacon and fried in its own fat

1/2 sliced ​​avocado in slices (200g)

2 slices of mozzarella (30g)

Method of preparation:

Prepare the chicken fillet with spices to taste, in an oven or skillet;

Cover with mozzarella, smother and let it melt;

After that, take it to the plate where it will be served;

Cover with sliced ​​avocado and then with fried bacon;

Serve.

Recipe nº 2: Carreteiro Cauliflower Rice

“Carreteiro rice was born out of necessity. The carters that crossed the south of Brazil needed practical food, easy to prepare (…). For this, they cooked a mixture of chopped beef jerky (stew) with rice in an iron pan. ”

If you are from the south of Brazil, or have been to this region, you have certainly heard of the traditional rice carreteiro .

It is a typical dish from the pampas region, and consists of a rice stew with beef jerky (also known as dried meat), very well seasoned.

And of course, here is a suggestion on how to prepare this delicious dish, for lunch or dinner , low carb style!

Tip: See these strategies to accelerate weight loss on the Low Carb Diet

Ingredients:

1 head of cauliflower

1kg of dried meat

1 finely chopped onion

1 spoon of green scent

2 crushed garlic cloves

6 tablespoons of olive oil

Salt to taste

Method of preparation:

Pass the raw cauliflower through the food processor (or blender), until it reaches a size close to that of rice grains (about 2 minutes processing);

After processing, sauté with 1 tablespoon of oil for 3 minutes, turn off the heat and reserve;

Desalter the dried meat for 12 hours and then cook until it is tender;

Remove the water from the pan, shred the dried meat, add 5 tablespoons of oil, onion and garlic;

Sauté everything until the garlic and onion are golden;

Add the ready-made cauliflower rice and the green smell;

Turn off the heat and stir well, until smooth;

Serve.

Additional possible ingredients: chili pepper and bacon.

Recipe nº 3: Mini Pizza Low Carb with Eggplant Base

If you’re a pizza fan, here’s a super versatile option: it serves as a main course, as a side dish and even as a snack.

Best of all, it only takes 5 minutes to prepare, and then just enjoy it!

Ingredients:

1 large eggplant

½ sliced ​​onion

1 diced tomato

Tomato Sauce

grated mozzarella

oregano

Method of preparation:

Cut the eggplant into thick slices, with a thick finger;

Distribute the slices on an oiled pan;

Spread the sauce over them;

Cover with mozzarella, onion, tomato and oregano;

Bake for 10 minutes at 200ºC;

Serve.

Discover: Menu for 147 ketogenic days more Book of ketogenic recipes

Recipe nº 4: The famous “Pizzalete”

Still in the field of “easy and fake pizzas”, we have the “Pizzalete”.

As the name already suggests, Pizzalete is a way to leave the traditional omelet of everyday life with a much more attractive face.

And although the dough looks nothing like a traditional pizza, Pizzalete is very tasty and, as you might imagine, it is much healthier .

This recipe is ideal for meals on rush days, it takes less than 5 minutes to get ready and brings great nutrients, good fats and proteins of high biological value!

Ingredients:

3 beaten eggs

2 tablespoons of tomato sauce

3 slices of mozzarella (or any other pizza filling of your choice)

sliced ​​tomato

oregano and basil

Method of preparation:

Break the eggs in a container, add salt and beat with a fork until smooth;

Play on a frying pan turned on over high heat, and previously greased;

Cover for 3 minutes;

After these 3 minutes, turn off the heat, open the lid of the pan and spread the sauce;

Distribute the mozzarella, cover with tomato, oregano and basil;

Cover the pan again so that everything melts (if necessary, turn it on low heat);

Remove and serve.

Recipe # 5: Low Carb Chicken Quiche

Quiche Low Carb has been a hit on the youtube channel since 2015.

Pleasing even those who do not think about diet, this wonder will brighten up Sunday lunches , with the bonus of requiring very little crockery for its preparation.

Ingredients:

4 whole eggs

400g chicken breast (1 whole breast)

100g cheese plate

100g of grated Parmesan cheese

200g of cream

200g curd (1 pot)

fried bacon cubes (optional)

spices to taste (pepper, basil, oregano, etc.)

Method of preparation:

Cook the chicken with salt and shred;

In a pyrex, grate the cheese and mix with the Parmesan cheese;

Add the cream, shredded chicken and eggs;

Mix everything until it is homogeneous;

Cover with curd;

Take to the oven for approximately 25 minutes, at 180ºC;

Remove, cover with bacon (optional) and serve.

Recipe nº 6: Salad with Bacon Croutons and Shredded Chicken

The idea of ​​this salad is to be a complete meal, not a side dish like traditional salads.

Therefore, it is rich in good fats, fibers, proteins and micronutrients.

Therefore, we will unite several delicacies, such as: chicken, parmesan, various leaves and natural spices , and use bacon as a carbohydrate-free alternative to traditional croutons.

Because who needs toasted bread, right?

Ingredients:

assorted leaves of your choice (I recommend lettuce and watercress)

1/2 of diced tomatoes

1/4 finely chopped onion

1 large chicken fillet (150g)

150g diced bacon fried in its own fat, until crispy

30g of fresh grated thick parmesan cheese

salt, oil and vinegar (or lemon) to taste

Method of preparation:

Grill the chicken fillet, seasoned only with salt;

Tear the leaves well and mix with the tomato and onion, previously chopped;

Season everything with olive oil, lemon and salt (without forgetting that the bacon is already salty);

Add the fried bacon cubes, and the grilled chicken fillet on top;

Cover everything with Parmesan;

Serve.

Recipe nº 7: Heart of palm noodles with ketogenic white sauce

This recipe I taught a while ago on my channel , after I got a gift of a pupunha spaghetti from Tudo Low Carb .

The pupunha noodles are 100% palm heart .

Basically, it is made from soft pieces of chopped heart of palm in the form of pasta – so it is natural, gluten-free and even vegan .

For heart of palm fans, like me, it’s a full plate! And if you’ve never tried it, I highly recommend it! It is certainly worth the investment.

Buying your pupunha noodles at Tudo Low Carb you can use my coupon “ BATATAASSANDO ” at checkout and get 10% discount on your entire purchase.

Anyway, it is worth remembering that white sauce can be used in recipes in general, and does not necessarily need to be made with any type of pasta. It is delicious with meats!

Ingredients:

1 glass of pupunha spaghetti

2 garlic cloves

1 tablespoon butter

100g of cream

35g grated parmesan cheese

vegetables of your choice cooked

pepper to taste

Method of preparation:

Cook the pasta in boiling water for 5 minutes, drain and reserve;

Brown the garlic in a frying pan, next to the butter;

Add the cream, grated cheese and pepper;

Stir and allow to thicken over low heat;

Add the pasta and vegetables to the hot frying pan still on;

Mix everything with the sauce;

Serve.

Recipe nº 8: Low Carb Pumpkin Broth

Now the business will get hot…

Because this pumpkin broth came to save the cold days, without leaving the diet aside, of course!

And before you think “but Pedro, the pumpkin doesn’t have a lot of carbohydrates? “, Let’s go to the data: 100g of Japanese pumpkin, the cabotian, contains only 8g of liquid carbohydrates .

In other words, this entire recipe will have about 20g of liquid carbohydrates, and a portion of it will have something between 8g and 10g of carbohydrates – it is totally suitable in the diet, just be mature!

Ingredients:

250g of peeled Japanese pumpkin (cabotian)

2 tomatoes

1 tablespoon of crushed garlic

1/4 finely chopped onion

200ml of water

salt and spices to taste

200g diced bacon

1/2 head of cooked and chopped “ninja” broccoli

olive oil

Method of preparation:

Chop the pumpkin and tomato into cubes;

Brown the garlic and onion in a pan with a drizzle of olive oil;

Add the chopped pumpkin and tomato, and cover everything with water;

Cover the pan and let it cook for about 10 minutes;

At this time, fry the bacon in its own fat;

As soon as the tomatoes and pumpkin are very tender, turn off the heat and let the pan cool down a little;

That done, beat the vegetable stew in a blender;

Return the mixture to the pan, add the spices, bacon, broccoli and mix well;

Serve.

Recipe nº 9: Meatloaf stuffed with cheese, eggs and bacon

This one is for hamburger fans , and it brings together almost all the ingredients of an “x-everything”, only without the bread.

Rich in fats and proteins, and low in carbohydrates, this delight fits perfectly within the proposal of a Low Carb-High Fat diet , guaranteeing many nutrients and satiety for a long period of time!

Ingredients:

400g ground beef

3 slices of bacon

3 whole eggs

3 cheese slices of your choice

spices to taste (I used salt and pepper)

2 tablespoons of eggplant flour (serves another Low Carb flour too)

You download a complete infographic, with all Low Carb flours and their nutritional information, by clicking here.

Method of preparation:

In a bowl, season the ground meat with salt and spices to taste, mixing well;

Add the eggplant flour and stir until everything is homogeneous;

Grease an English cake pan with olive oil and evenly distribute all the meat mixture ground by it;

Open a “cavity” in the center of the ground meat, from one end to the other of the shape, with the thickness and depth of 2 fingers;

Raise the edges, in order to leave a good space for the fillings in the center of the meatloaf (remembering that there must be space to accommodate the eggs, which will be raw);

Cover the cavity formed in the center with a layer of cheese slices;

Cover the cheese slices with a layer of bacon slices;

Break the eggs on top and put everything in the oven for 30 minutes, at 210ºC;

Remove, wait for it to cool slightly and serve.

Recipe # 10: 5-Minute Sandwich

And to finish our battery of recipes, a beautiful sandwich – which takes just 5 minutes to make and is perfect for breakfast!

In fact, this recipe and video were taken from the Low Carb in 1 Minute program .

In it you will find more than 70 recipes (breakfast, lunch, dinner snacks and desserts) for your low carbohydrate diet.

In addition to quick video lessons (like this one), lists, infographics, and many other bonuses that will give you support and several options to vary with flavor in the diet.

You know more about Low Carb in 1 Minute here.

Ingredients:

1 egg

1 tablespoon of almond flour

1 tablespoon of golden flaxseed flour

1 teaspoon of baking powder

1 tablespoon of cream

salt to taste

butter or coconut oil (for greasing)

Filling: ham (preferably artisanal), cheese, lettuce and tomato.

Method of preparation:

Mix all the ingredients of the dough in a bowl;

Melt a small piece of butter in the pan and spread;

Pour the batter mixture over the hot skillet, cover and leave for about 3 minutes;

Turn, cover again and leave for another minute;

Take out, stuff with ham, cheese, lettuce and tomato;

Serve.

And so we finished our battery of recipes, did you like it?

Now let’s answer the questions that may have arisen during them – and if your question is different, just leave it in the comments at the end of the text and I’ll answer it.

See also: Low Carb Sweets: 3 Easy Recipes That Will Surprise You

But is it Low Carb or Ketogenic Recipe?

Well, this is a very common question of people, who normally think:

But my diet is ketogenic, not Low Carb! Can I eat these recipes?

In general, the answer is: yes, it can. And I will explain why.

What happens is that once a recipe, or a food, is really low in carbohydrates, and has mostly proteins or fats as macronutrients, it fits into a ketogenic diet.

So whether or not the word “ketogenic” is in the name, as is the case with the white sauce recipe posted here, what matters is the fact that it is low in carbohydrates – nomenclatures are dispensable, and often arbitrary.

But be careful.

In order to include “Low Carb” recipes in your diet, it is important to make sure that the recipe is really low in carbohydrates, and does not contain any ingredients such as honey, sugar, oats or milk in its composition.

Watch out for those recipes that are lower in carbohydrates than their traditional versions, but still contain plenty of this macronutrient.

“And how to set up my menu?”

As promised, here’s my menu suggestion for the ketogenic diet, using only the recipes I taught in this post, which you just read.

Remembering that the idea here is not to pass a calendar that should be followed strictly by all people.

My intention in putting together this menu is simply to show how it is possible to stay on the diet by eating tasty and varied dishes, and still cooking a few times a week .

So, if you want to take this menu as a base to start the diet, feel free to add salads and low-starch vegetables to your dishes, in addition to including or removing meals, depending on your hunger.

Intermittent fasting is acceptable and most welcome for most people on a ketogenic diet.

Day 1:

Breakfast: Frying Pan Sandwich + Black Coffee

Lunch: Low Carb Quiche

Dinner: Low Carb Quiche

Day 2:

Breakfast: Low Carb French Bread (see recipe) + Black Coffee

Lunch: End of Low Carb Quiche + Pumpkin Broth

Dinner: Pumpkin Broth + Meatloaf

Day 3:

Breakfast: Pizzalete + Café Preto

Lunch: Meatloaf

Dinner: Salad with Bacon Croutons and Shredded Chicken

Day 4:

Breakfast: Low Carb French Bread (see recipe) + Black Coffee

Lunch: Carreteiro Rice + Mini Low Carb Pizza with Eggplant Base

Dinner: Heart of palm noodles with ketogenic white sauce

Day 5:

Breakfast: Abaca-Bacon + Black Coffee

Lunch: Carreteiro Rice + Mini Low Carb Pizza with Eggplant Base

Dinner: Low Carb Quiche