Food

15 Easy and Fast Keto Recipes for Anytime

Published on: March 19, 2019

15 Easy and Fast Keto Recipes for Anytime

Missed work during the holiday break and new business goals to meet make the first quarter of 2019 busy. That said, keeping your diet ketogenic while trying to stay productive isn’t a walk in the park. Need some easy keto recipes? No problem – we prepared a list for you!

We can assure you that these food ideas are packed with nutrients and require less than one hour of preparation. No matter how demanding your schedule is, you’ll rest easy knowing that you’ll stay in ketosis the healthiest and most convenient way possible.

Ready?


Easy Keto Recipes for Busy Days in 2019

Breakfast

1. Keto coffee

The best way to start your day is by drinking keto coffee. How so? Keto coffee contains caffeine which stimulates your brain [1]. We’ve eliminated sugar and creamer, and instead, added healthy fats like unsalted butter and MCT oil. These good fat sources will fuel your body so that you stay fuller for longer.

Cinnamon, on the other hand, contains the “insulin-potentiating factor” (IPF) substance that lowers your blood glucose and cholesterol levels [2]. Not to mention, it also offers a delightful fragrance to your morning coffee!


woman-pouring-coffee-with-butter-into-mug-closeup

Preparation time:

Serve: 1

Ingredients:

  • 1 cup freshly brewed coffee
  • 2 tablespoons unsalted butter
  • 1 tablespoon MCT oil
  • 1 pinch cinnamon

Instructions:

  1. Combine all ingredients in a food blender.
  2. Blend until smooth.
  3. Serve.
Recipe macros:
Calories: 306
Total Fat: 37.1g
Total Carbohydrate: 0g
Dietary Fiber: 0g
Total Sugars: 0g
Protein: 0.5g

2. Keto avocado breakfast bowl

A bowl of this flavorful dish will turn a gloomy morning into a happy one. Avocado is one keto food that contains high amounts of beneficial fats. As a mood booster, it helps produce serotonin in the brain [3]. The best part about avocado is that you can enjoy it alongside other keto-friendly foods. For this recipe, we’re adding crunchy bacon strips and eggs. This combination puts you in a fat burning mode.

Let’s finalize this recipe with lime and black olives. They don’t just make your bowl more flavorful, but they’re also brimming with vitamins and minerals.

Preparation time:

Cooking time:

Serve: 1

Ingredients:

  • 3 slices bacon
  • 2 large eggs
  • Salt and pepper, to taste
  • ½ avocado, chopped
  • 4 black olives, sliced
  • 1 lime wedge

Instructions:

  1. Cook bacon in a skillet until crispy. Remove and place onto paper towels.
  2. Beat eggs with salt and pepper in a bowl.
  3. Pour the eggs into the skillet and begin to scramble. Cook the eggs over medium-high heat for 3 minutes. Remove the eggs and place aside.
  4. Assemble; place the eggs in a bowl. Top with bacon, olives and avocado.
  5. Drizzle with a lime wedge on a side.
Recipe macros:
Calories: 531
Total Fat: 41.1g
Total Carbohydrate: 5.7g
Dietary Fiber: 3.1g
Total Sugars: 0.9g
Protein: 34.6g

3. Keto oatmeal

A lot of people ask, “Is it OK to eat oatmeal on a low carb diet?” After all, oatmeal is a quick-to-prepare breakfast staple. Truth is, oats don’t fit well into the keto diet because they contain a lot of starch [4]. But don’t fret! You can always enjoy that comforting bowl of oatmeal keto-style.

Oatmeal ingredients that’ll keep you in ketosis include the following: hemp hearts, flax seeds, coconut flakes, MCT oil, and cinnamon. Plus they supply an abundance of vitamin E, potassium, iron, and calcium.


chia-seeds-and-almond-milk-in-a-transparent-bowl-with-spoon-close-view

Preparation time:

Cooking time:

Serve: 1

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ cup raw hemp hearts
  • 1 tablespoon ground flax seeds
  • 1 tablespoon unsweetened coconut flakes
  • 1 tablespoon chia seeds
  • 1 tablespoon coconut oil
  • 1 tablespoon powdered erythritol
  • 1 good pinch cinnamon

Instructions:

  1. Combine all ingredients in a saucepot.
  2. Bring to a simmer.
  3. Cook the “oatmeal” until the desired consistency is reached.
  4. Serve warm.
Recipe macros:
Calories: 427
Total Fat: 37.4g
Total Carbohydrate: 12.2g
Dietary Fiber: 9.8g
Total Sugars: 0.1g
Protein: 13.6g

4. Keto cheese breakfast casserole

Mornings don’t have to be hectic, even with casseroles for breakfast.

The solution? Prepare them ahead of time, during weekends. That way, you can nourish your body all week while skipping meal prep.

Our keto cheese breakfast casserole uses only a few but keto-friendly ingredients. These include bacon, eggs, and cheese. When it comes to the type of cheese, we recommend cheddar. You may think that it’s bad for your health. But if you take a look at its nutritional profile, it’s a good source of fat, B vitamins, and minerals.

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 3 bacon slices
  • 6 large eggs, room temperature
  • 2 tablespoons sour cream
  • 2 tablespoons heavy cream
  • Salt and pepper, to taste
  • ½ cup shredded cheddar cheese

Instructions:

  1. Preheat oven to 350F.
  2. Cook bacon in skillet until crispy. Crumble and place aside.
  3. Crack eggs into medium-sized bowl. Add sour cream, heavy whipping cream, salt, and pepper and mix until well combined.
  4. Spray a 9-inch baking/casserole dish with cooking spray.
  5. To pan, arrange single layer of cheddar cheese. On top of cheese, pour egg mixture then top with crumbled bacon.
  6. Bake for 35 minutes, checking after 30 minutes. Remove from oven once edges of casserole are golden brown.
  7. Serve warm.
Recipe macros:
Calories: 280
Total Fat: 22.1g
Total Carbohydrate: 1.4g
Dietary Fiber: 0g
Total Sugars: 0.7g
Protein: 18.6g

Lunch

1. Keto chicken salad

When you’re doing an advance meal shopping for the week, don’t forget chicken. It’s a good source of protein. Mix it with leafy greens, nuts, and herbs, and you get a delicious keto chicken salad.

If your former non-keto self still craves for big lunches, don’t worry because our salad will fill you up.

Since you’ll need to refrigerate it for at least one hour, prepare it early in the morning. The keto egg salad makes four servings, which means you can conveniently pack one to the office over the next few days.


chicken-and-celery-salad-served-on-white-plate

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 1lb. chicken breast
  • 1 tablespoon olive oil
  • 2 stalks celery, chopped
  • ⅓ cup mayonnaise
  • 1 teaspoon Dijon mustard
  • Salt, to taste
  • 1 tablespoon chopped dill weed
  • 2 tablespoons chopped almonds

Instructions:

  1. Preheat oven to 450F and line baking sheet with parchment paper.
  2. Arrange the chicken onto baking sheet and drizzle with olive oil.
  3. Bake chicken breast until cooked throughout, for 15 minutes.
  4. Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.
  5. In a large bowl, add chicken, celery, mayonnaise, mustard, and salt. Toss until completely combined.
  6. Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.
  7. When ready to serve, add fresh dill and chopped almonds and lightly toss.
  8. Serve chilled and enjoy!
Recipe macros:
Calories: 284
Total Fat: 19.5g
Total Carbohydrate: 1.4g
Dietary Fiber: 0.7g
Total Sugars: 0.2g
Protein: 24.9g

2. Keto egg salad

Eggs are every busy keto dieter’s best friend. Many people who want to trim down get rid of the yolks. However, On a keto diet, you can enjoy whole eggs for they help you meet your macro targets. Eggs also supply 18 vitamins and minerals for your micronutrient needs [5].

As a versatile food, they can be the main player in your lunch salad. Check out our fat-loaded keto egg salad where we’ve added mayonnaise, mustard, and avocado.

Preparation time:

Serve: 2

Ingredients:

  • 6 hardboiled eggs
  • ½ avocado
  • ⅓ cup mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • 1 tablespoon parsley, chopped
  • Salt and pepper, to taste

Instructions:

  1. Chop the eggs into small pieces, sprinkle with salt and pepper, and set aside.
  2. Mash avocado in a bowl with some salt, pepper, and lemon juice.
  3. In a medium bowl, mix mayonnaise, eggs, mashed avocado, mustard, and parsley.
  4. Chill for 30 minutes before serving.
Recipe macros:
Calories: 472
Total Fat: 43g
Total Carbohydrate: 5.1g
Dietary Fiber: 3.1g
Total Sugars: 1.2g
Protein: 17.7g

3. Chicken Caesar salad

Just because you’ve gone keto, doesn’t mean you can’t enjoy the classic Caesar salad. While there are many variations to this salad, we can assure you that our version is an excellent source of vitamin A, calcium, and omega-3 fatty acids. For that extra crunch and saltiness, add some chopped anchovies.

This chicken caesar salad will help combat those 3 PM cravings, thanks to its fat and protein content.

Preparation time:

Cooking time:

Serve: 4

Ingredients:

Chicken:

  • 20 oz. chicken breasts
  • 2 tablespoons olive oil
  • 6 oz. bacon • 15 oz. Romaine lettuce
  • 2 oz. freshly grated parmesan cheese
  • Salt and pepper, to taste

Dressing:

  • 1 cup mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 lemon, zested and juiced
  • ¼ cup grated parmesan
  • 4 tablespoons finely chopped filets of anchovies
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 400F.
  2. Arrange the chicken onto greased baking sheet.
  3. Season the chicken with salt and pepper and drizzle with olive oil.
  4. Bake the chicken in the oven for about 20 minutes.
  5. Fry the bacon until crisp in a skillet.
  6. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top.
  7. Make the dressing by combining all the ingredients together.
  8. Drizzle the dressing over salad.
  9. Serve.
Recipe macros:
Calories: 846
Total Fat: 61g
Total Carbohydrate: 6.6g
Dietary Fiber: 1.4g
Total Sugars: 1.5g
Protein: 66.7g

4. Keto citrus green smoothie

Want something lighter yet satisfying for lunch? Try out keto citrus green smoothie. This recipe has two good protein sources – almond milk and baby spinach. They’re also excellent sources of vitamin K, vitamin A, and vitamin E.

Because we’ve included citrus, you’re probably thinking: Shouldn’t fruits be limited on a keto diet? While most fruits aren’t a priority, you can enjoy citrus and still consume fewer carbohydrates.

The zest of orange, lemon, and lime contains vitamin C [6]. Since zest is natural, you can get more vitamin C to heal your body and reduce stress.

Preparation time:

Serve: 1

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 tablespoon MCT oil
  • 1 cup baby spinach
  • 1 teaspoon orange zest
  • 1 tablespoon lemon juice
  • 1 tablespoon lime juice
  • 2 ice cubes

Instructions:

  1. Blend all ingredients in a food blender until smooth.
  2. Serve.
Recipe macros:
Calories: 153
Total Fat: 17.7g
Total Carbohydrate: 3.9g
Dietary Fiber: 1.9g
Total Sugars: 0.5g
Protein: 2g

Snacks

1. Keto chocolatey nut butter cups

It’s been a tiring week. Who doesn’t love dessert as a little reward? One irresistible dessert to enjoy with your friends and family are these chocolate-flavored butter cups. If you want them all to yourself, you can have one anytime you’re craving for sweet stuff.

Typical butter cups may spike your blood glucose and cause fatigue, but our keto version won’t.

Instead of peanut butter, we’re using almond butter because of its higher nutritional content. Almond butter provides more vitamin E, iron, and calcium.

Dark chocolate, on the other hand, contains less sugar.

Preparation time:

Serve: 18 cups

Ingredients:

  • ½ cup almond butter
  • ½ cup coconut oil
  • ½ cup chopped keto quality dark chocolate
  • 3 tablespoons powdered erythritol

Instructions:

  1. Line an 18-hole mini muffin tin with paper liners and set aside.
  2. In a microwave-safe bowl or stove top, combine your almond butter and coconut oil.
  3. Melt on low setting until smooth.
  4. Stir in powdered erythritol.
  5. Evenly distribute the almond butter mixture amongst the muffin liners.
  6. Refrigerate or freeze until firm.
  7. Melt the chocolate in a microwave until smooth.
  8. Pour the chocolate over the almond butter.
  9. Freeze again until firm.
  10. Unmold and serve.
Recipe macros:
Calories: 56
Total Fat: 6.3g
Total Carbohydrate: 0.2g
Dietary Fiber: 0.1g
Total Sugars: 0g
Protein: 0.2g

2. Keto iced matcha latte with MCT

This easy homemade drink gives a lot of health benefits.

Matcha contains high amounts of the amino acid L-theanine. L-theanine boosts your mental alertness and focus and relieves anxiety [7]. If you need an afternoon snack for calmness and productivity, this one’s for you.

On top of that, Matcha increases your calorie burning especially if you workout after drinking it. For more flavor and healthy fats, be sure to add MCT, coconut milk, and stevia.


matcha-green-tea-ice-latte-with-matcha-powder-and-bamboo-whisk

Preparation time:

Serve: 1

Ingredients:

  • ½ cup boiling water
  • 1 teaspoon premium grade Matcha
  • ⅓ cup full-fat coconut milk
  • 1 tablespoon MCT oil
  • 2 drops liquid stevia

Instructions:

  1. Place boiling water in a cup.
  2. Add Matcha and whisk with a bamboo whisk or frappe maker until combined thoroughly.
  3. Add MCT oil and stir again.
  4. Pour into a tall glass.
  5. Froth milk using a milk frother and add stevia.
  6. Pour the milk over Matcha tea.
  7. Serve.
Recipe macros:
Calories: 135
Total Fat: 15.3g
Total Carbohydrate: 4.7g
Dietary Fiber: 1.3g
Total Sugars: 1g
Protein: 0g

3. Keto chocolate muffins

Did you know that you can make muffins as healthy as possible? It’s time to ditch those store-bought muffins stuffed with processed sugars.

Keto chocolate muffins are a healthy version with fewer calories and less than 1 gram of sugar. While we’ve replaced typical ingredients with ketogenic ones, these muffins are just as tasty as your regular muffins.

When it comes to the dark chocolate for these keto muffins, you want to choose one that contains at least 70% cocoa solids. A higher cocoa content means less sugar and more fat.

Serve: 8

Ingredients:

    • 1 cup almond butter
    • ⅔ cup powdered erythritol
    • 2 tablespoons unsweetened cocoa powder
    • 2 tablespoons pb2, peanut powder
    • 2 large eggs, room temperature
    • 1 tablespoon coconut oil
    • 2 tablespoons water
    • 1 teaspoon vanilla extract, sugar-free
    • 1 teaspoon baking soda
    • ¼ cup chopped Keto quality dark chocolate

Instructions:

  1. Preheat oven to 350F. Line a 9-hole muffin tin with paper cases.
  2. In a large mixing bowl, combine the almond butter, erythritol, cocoa powder, peanut butter powder, coconut oil, eggs, water, vanilla, and baking soda.
  3. Using an electric mixer, mix until all ingredients are well combined.
  4. Fold in the chopped chocolate.
  5. Divide the mixture among muffin tin.
  6. Bake the muffins for 15 minutes.
  7. Cool on a wire rack before serving.
Recipe macros:
Calories: 92
Total Fat: 8.4g
Total Carbohydrate: 2.3g
Dietary Fiber: 1.1g
Total Sugars: 0.4g
Protein: 3.3g

Dinner

1. Keto meatballs

Looking for beginner-friendly keto food ideas? Unless you’re vegan, eating beef is a good way to get fat and protein. Beef meatballs are a simple dinner option when you’re starting out.

To make beef meatballs keto-friendly, we’ve removed sugar. We’ve also used two types of cheese which are parmesan and mozzarella.

Keto meatballs aren’t just a satiating dinner, they also promote a healthier gut. We owe it to the greens in this recipe.


ceramic-casserole-dish-with-turkey-meatballs-tomato-sauce-and-melted-cheese-on-table

Ingredients:

  • 1lb. ground beef
  • 2oz. grated parmesan
  • 1 large egg
  • 1 tablespoon fresh basil, chopped
  • ½ teaspoon onion powder
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • 14oz. can chopped tomatoes, no sugar added
  • 7oz. baby spinach • 2oz.butter
  • 1 cup mozzarella, torn into bite size pieces

Instructions:

  1. Combine ground beef, parmesan cheese, eggs, salt and spices in a bowl.
  2. Shape the mixture into 1oz. balls.
  3. Heat up the olive oil in a large skillet and cook the meatballs until they're golden brown on all sides.
  4. Lower the heat and add the canned tomatoes.
  5. Simmer for 15 minutes.
  6. Melt the butter in a separate frying pan and fry the spinach for 1-2 minutes, stirring continuously. Season with salt and pepper to taste.
  7. Add the spinach to the meatballs.
  8. Top with mozzarella.
  9. Serve.
Recipe macros:
Calories: 661
Total Fat: 51.9g

Total Carbohydrate: 5.9g
Dietary Fiber: 1.9g
Total Sugars: 2.5g
Protein: 43.9g

2. Keto garlic rosemary pork chops

Pork meat is an excellent choice for those on a keto diet. Full of health benefits, pork is abundant in vitamins and minerals. For example, vitamin B6 to help you cope with stress, and thiamin to provide you with energy.

If you crave pork for dinner, we recommend keto pork chops. This recipe has very low carbohydrate and sugar content.

Rosemary has a fragrant aroma that complements pork.

This savory meal effectively banishes late-night cravings especially if you’re planning to stay up to finish work.

Serve: 4

Ingredients:

  • 2lb. pork chops, bone-in
  • Salt and pepper, to taste
  • 4 tablespoons fresh rosemary, chopped
  • 4 cloves garlic
  • 4 tablespoons butter
  • 2 tablespoons raw cider vinegar
  • 2 ½ tablespoons ghee

Instructions:

  1. Season pork chops with salt and pepper.
  2. Heat a cast iron or heavy bottomed pan until very hot.
  3. Heat all ghee at once and then add the chops.
  4. Turn the heat down slightly so the pan does not burn. Sear on the first side for at least 5-7 minutes until the bottom is very browned.
  5. Next, flip the pork and add in smashed garlic cloves, rosemary sprigs and the butter. Wait until the butter is melted and tilt the pan. Baste the pork with melted butter until the chops are cooked through, a few more minutes.
  6. Remove the chops and add in vinegar to release the delicious browned bits from the bottom while scraping the pan.
  7. Add the chops back in and stir around in the pan.
  8. Serve hot.
Recipe macros:
Calories: 607
Total Fat: 45.9g
Total Carbohydrate: 3.2g
Dietary Fiber: 1.5g
Total Sugars: 0.1g
Protein:46.3g

3. Keto shrimp avocado salad

When you’ve got under 30 minutes to prepare a light keto dinner, don’t miss this seafood recipe.

Shrimp contains almost no carbs. Pair it up with avocado and some spices, and you’ll get loads of nutrients.

This shrimp avocado salad provides potassium, selenium, and iron. These minerals improve your metabolism and reduce free radicals in your body.

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 1lb. raw shrimps, peeled and deveined
  • 1 tablespoon coconut oil
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • 2 avocados, chopped
  • 2 small tomatoes, chopped
  • 1 tablespoon lemon juice
  • 2oz. blue cheese, crumbled
  • 1 jalapeno pepper, seeded, chopped

Instructions:

  1. Heat coconut oil in a skillet over medium-high heat.
  2. Add 1 clove garlic and cook until fragrant.
  3. Once the pan starts to sizzle add the shrimp and sprinkle with salt and pepper.
  4. Cook until the shrimp turn pink, for 5-7 minutes.
  5. Meanwhile add the avocados, 1 clove of crushed garlic, tomatoes, lemon juice, jalapeno, and blue cheese to a bowl and mix gently so the avocados stay in nice chunks.
  6. Add in the cooled shrimp and toss gently.
  7. Refrigerate 1 hour before serving.
Recipe macros:
Calories: 275
Total Fat: 19.6g
Total Carbohydrate: 8.6g
Dietary Fiber: 4.8g
Total Sugars: 1.1g
Protein: 19.6g

4. Keto garlic parmesan chicken wings

Loved chicken wings since you were little? The good news is that you don’t need to sacrifice this all-time favorite even when on keto. After all, you need moderate protein which is found in chicken.

The secret to making chicken wings keto friendly is to add parmesan and cook them with butter. Simple, right?

Herbs like parsley and garlic are used together not just because they add flavor, but also because of their significant health advantages. They contain anti-cancer properties and prevent liver damage [8].


garlic-parmesan-chicken-wings-on-a-white-plate

Preparation time:

Cooking time:

Serve: 4

Ingredients:

  • 2lb. chicken wings 
  • 3 cloves garlic, minced
  • 3 tablespoons butter, melted
  • 1 ½ tablespoons chopped parsley
  • 2oz. grated parmesan
  • Salt and pepper, to taste
  • Cooking spray

Instructions:

  1. Preheat oven to 450F.
  2. Season chicken wings with salt and pepper.
  3. Spray cast iron skillet with cooking spray. Add the wings and cook for 2-3 minutes per side.
  4. Transfer the wings into the oven and bake for 20-25 minutes.
  5. Remove the cast iron skillet from the oven. Add butter, parsley, garlic, and parmesan.
  6. Toss to combine and bake for an additional 5-7 minutes.
  7. Serve the chicken wings warm.
Recipe macros:
Calories: 624

Total Fat: 47.5g
Total Carbohydrate: 1.4g
Dietary Fiber: 0.1g
Total Sugars: 0g
Protein: 46.6g


Conclusion

Our list of easy keto recipes answers a question that busy keto dieters often ask – What can I eat for breakfast, lunch, snacks, and dinner? We hope that these options simplify your life, at the same time, satisfy your taste buds.


Takeaways

  • Achieving ketosis daily is possible with a pre-made list of easy-to-cook recipes.
  • Common ingredients found in fast keto dishes include meat, cheese, and butter.
  • You can sneak vitamins and minerals into keto recipes by adding green herbs and spices.
  • Batch cooking any of these recipes helps you save more time and increases your likelihood to maintain a keto lifestyle.

References

  1. Watson S. Caffeine and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain. 2014 June - https://www.health.harvard.edu/blog/caffeine-healthy-diet-may-boost-memory-thinking-skills-alcohols-effect-uncertain-201406187219
  2. Rao PV, Gan SH. Cinnamon: A Multifaceted Medicinal Plant. 2014 April - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
  3. Jenkins TA et al. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. 2016 January - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/
  4. Rasane P et al. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. 2013 June - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
  5. Miranda JM et al. Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods. 2015 January - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303863/
  6. Martí N et al. Vitamin C and the role of citrus juices as functional food. 2009 May - https://www.ncbi.nlm.nih.gov/pubmed/19445318
  7. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. 2008 - https://www.ncbi.nlm.nih.gov/pubmed/18296328
  8. Bayan L, Koulivand PH, Gorji A. Garlic: a review of potential therapeutic effects. 2014 January-February - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/

 

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