[2017] Ketogenic Diet Cookbook Read online

  Nuts and seeds

  Cheese

  Butter

  Avocados

  Berries like strawberries, raspberries, and blueberries

  Sugar substitutes like erythritol, sucralose, and stevia

  Cooking oils like coconut oil, avocado oil, and olive oil

  The list of foods you are allowed to eat on a keto diet is permissive and rich as you can see for yourself. Therefore, it should be easy for you to start such a diet.

  If you’ve made this choice already, then it’s time you checked our amazing keto recipe collection. You will discover 500 of the best ketogenic recipes around, and you will soon be able to make every one of these recipes - and even experiment with variations of your own.

  Now, let’s start your new magical culinary journey. Ketogenic lifestyle - here we come.

  Ketogenic Recipes for Breakfast

  Poached Eggs

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  3 garlic cloves, peeled and minced

  1 tablespoon butter

  1 white onion, peeled and chopped

  1 Serrano pepper, chopped

  Salt and ground black pepper, to taste

  1 red bell pepper, seeded and chopped

  3 tomatoes, cored and chopped

  1 teaspoon paprika

  1 teaspoon cumin

  ¼ teaspoon chili powder

  1 tablespoon fresh cilantro, chopped

  6 eggs

  Directions:

  Heat up a pan with the butter over medium heat, add the onion, stir, and cook for 10 minutes. Add the Serrano pepper and garlic, stir, and cook for 1 minute. Add the red bell pepper, stir, and cook for 10 minutes. Add the tomatoes, salt, pepper, chili powder, cumin, and paprika, stir, and cook for 10 minutes. Crack the eggs into the pan, season them with salt, and pepper, cover pan, and cook for 6 minutes. Sprinkle cilantro at the end and serve.

  Nutrition: Calories - 300, Fat - 12, Fiber - 3. 4, Carbs - 22, Protein - 14

  Breakfast Bowl

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 1

  Ingredients:

  4 ounces ground beef

  1 onion, peeled and chopped

  8 mushrooms, sliced

  Salt and ground black pepper, to taste

  2 eggs, whisked

  1 tablespoon coconut oil

  ½ teaspoon smoked paprika

  1 avocado, pitted, peeled, and chopped

  12 black olives, pitted and sliced

  Directions:

  Heat up a pan with the coconut oil over medium heat, add the onions, mushrooms, salt, and pepper, stir, and cook for 5 minutes. Add the beef, and paprika, stir, cook for 10 minutes, and transfer to a bowl. Heat up the pan again over medium heat, add the eggs, some salt, and pepper, and scramble them. Return beef mixture to pan and stir. Add the avocado and olives, stir, and cook for 1 minute. Transfer to a bowl and serve.

  Nutrition: Calories - 600, Fat - 23, Fiber - 8, Carbs - 22, Protein - 43

  Eggs and Sausages

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  5 tablespoons butter

  12 eggs

  Salt and ground black pepper, to taste

  1 ounce spinach, torn

  12 ham slices

  2 sausages, chopped

  1 onion, peeled and chopped

  1 red bell pepper, seeded and chopped

  Directions:

  Heat up a pan with 1 tablespoon butter over medium heat, add the sausages and onion, stir, and cook for 5 minutes. Add the bell pepper, salt, and pepper, stir, and cook for 3 minutes, and transfer to a bowl. Melt the rest of the butter, and divide into 12 cupcake molds. Add a slice of ham to each cupcake mold, divide the spinach in each and then the sausage mixture. Crack an egg on top, place in an oven, and bake at 425 degrees Fahrenheit for 20 minutes. Let them cool briefly before serving.

  Nutrition: Calories - 440, Fat - 32, Fiber - 0, Carbs - 12, Protein - 22

  Scrambled Eggs

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  4 bell mushrooms, chopped

  3 eggs, whisked

  Salt and ground black pepper, to taste

  2 ham slices, chopped

  ¼ cup red bell pepper, seeded and chopped

  ½ cup spinach, chopped

  1 tablespoon coconut oil

  Directions:

  Heat up a pan with half of the oil over medium heat, add the mushrooms, spinach, ham, and bell pepper, stir, and cook for 4 minutes. Heat up another pan with the rest of the oil over medium heat, add the eggs, and scramble them. Add the vegetables, ham, salt, and pepper, stir, cook for 1 minute, and serve.

  Nutrition: Calories - 350, Fat - 23, Fiber - 1, Carbs - 5, Protein - 22

  Frittata

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 4

  Ingredients:

  9 ounces spinach

  12 eggs

  1 ounce pepperoni

  1 teaspoon garlic, minced

  Salt and ground black pepper, to taste

  5 ounces mozzarella cheese, shredded

  ½ cup Parmesan cheese, grated

  ½ cup ricotta cheese

  4 tablespoons olive oil

  A pinch of nutmeg

  Directions:

  Squeeze liquid from spinach and put the spinach in a bowl. In another bowl, mix the eggs with salt, pepper, nutmeg, and garlic, and whisk. Add the spinach, Parmesan cheese, and ricotta cheese, and whisk. Pour this mixture into a pan, sprinkle with mozzarella cheese and pepperoni on top, place in an oven, and bake at 375ºF for 45 minutes. Let the Let the frittata cool down for a few minutes before serving.

  Nutrition: Calories - 298, Fat - 2, Fiber - 1, Carbs - 6, Protein - 18

  Smoked Salmon Breakfast

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 3

  Ingredients:

  4 eggs, whisked

  ½ teaspoon avocado oil

  4 ounces smoked salmon, chopped

  For the sauce:

  1 cup coconut milk

  ½ cup cashews, soaked and drained

  ¼ cup green onions, chopped

  1 teaspoon garlic powder

  Salt and ground black pepper, to taste

  1 tablespoon lemon juice

  Directions:

  In a blender, mix the cashews with coconut milk, garlic powder, and lemon juice and blend well. Add the salt, pepper, and green onions, blend again, transfer to a bowl, and place it in the refrigerator. Heat up a pan with the oil over medium-low heat, add the eggs, whisk, and cook until they are almost done. Place under a preheated broiler, and cook until the eggs are set. Divide the eggs on plates, top with smoked salmon, and serve with the green onion sauce on top.

  Nutrition: Calories - 200, Fat - 10, Fiber - 2, Carbs - 11, Protein - 15

  Feta and Asparagus Delight

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 2

  Ingredients:

  12 asparagus spears

  1 tablespoon olive oil

  2 green onions, chopped

  1 garlic clove, peeled and minced

  6 eggs

  Salt and ground black pepper, to taste

  ½ cup feta cheese

  Directions:

  Heat up a pan with some water over medium heat, add the asparagus, cook for 8 minutes, drain well, chop 2 spears, and reserve the rest. Heat up a pan with the oil over medium heat, add the garlic, chopped asparagus, and onions, stir, and cook for 5 minutes. Add the eggs, salt, and pepper, stir, cover, and cook for 5 minutes. Arrange the asparagus spears on top of the frittata, sprinkle chee
se, place in an oven at 350ºF, and bake for 9 minutes. Divide on plates and serve.

  Nutrition: Calories - 340, Fat - 12, Fiber - 3, Carbs - 8, Protein - 26

  Eggs Baked in Avocados

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  2 avocados, cut in half and pitted

  4 eggs

  Salt and ground black pepper, to taste

  1 tablespoon fresh chives, chopped

  Directions:

  Scoop some flesh from the avocado halves, and arrange them in a baking dish. Crack an egg in each avocado, season with salt, and pepper, introduce them in the oven at 425ºF, and bake for 20 minutes. Sprinkle chives at the end and serve.

  Nutrition: Calories - 400, Fat - 34, Fiber - 13, Carbs - 13, Protein - 15

  Seasoned Hard-boiled Eggs

  Preparation time: 10 minutes

  Cooking time: 4 minutes

  Servings: 12

  Ingredients:

  4 tea bags

  4 tablespoons salt

  12 eggs

  2 tablespoons ground cinnamon

  6 star anise

  1 teaspoon ground black pepper

  1 tablespoons peppercorns

  8 cups water

  1 cup tamari sauce

  Directions:

  Put water in a pot, add the eggs, bring them to a boil over medium heat, and cook until they are hard boiled.

  Cool them down, and crack them without peeling. In a large pot, mix water with tea bags, salt, pepper, peppercorns, cinnamon, star anise, and tamari sauce. Add the cracked eggs, cover pot, bring to a simmer over low heat, and cook for 30 minutes. Discard tea bags, and cook eggs for 3 hours and 30 minutes. Let the eggs to cool down, peel, and serve them.

  Nutrition: Calories - 90, Fat - 6, Fiber - 0, Carbs - 0, Protein - 7

  Shrimp and Bacon Breakfast

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 cup mushrooms, sliced

  4 bacon slices, chopped

  4 ounces smoked salmon, chopped

  4 ounces shrimp, deveined

  Salt and ground black pepper, to taste

  ½ cup coconut cream

  Directions:

  Heat up a pan over medium heat, add the bacon, stir, and cook for 5 minutes. Add the mushrooms, stir, and cook for 5 minutes. Add the salmon, stir, and cook for 3 minutes. Add the shrimp, and cook for 2 minutes. Add the salt, pepper, and coconut cream, stir, cook for 1 minute, take off the heat, and divide on plates.

  Nutrition: Calories - 340, Fat - 23, Fiber - 1, Carbs - 4, Protein - 17

  Mexican Breakfast

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 8

  Ingredients:

  ½ cup enchilada sauce

  1 pound ground pork

  1 pound chorizo, chopped

  Salt and ground black pepper, to taste

  8 eggs

  1 tomato, cored and chopped

  3 tablespoons butter

  ½ cup onion, chopped

  1 avocado, pitted, peeled, and chopped

  Directions:

  In a bowl, mix the pork with chorizo, stir, and spread on a lined baking sheet. Spread enchilada sauce on top, place in an oven at 350ºF, and bake for 20 minutes. Heat up a pan with the butter over medium heat, add the eggs, and scramble them. Take the pork mixture out of the oven and spread the scrambled eggs over them. Sprinkle the salt, pepper, tomato, onion, and avocado on top, divide on plates, and serve.

  Nutrition: Calories - 400, Fat - 32, Fiber - 4, Carbs - 7, Protein - 25

  Breakfast Pie

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 8

  Ingredients:

  ½ onion, peeled and chopped

  1 pie crust

  ½ red bell pepper, seeded and chopped

  ¾ pound ground beef

  Salt and ground black pepper, to taste

  3 tablespoons taco seasoning

  ½ cup fresh cilantro, chopped

  8 eggs

  1 teaspoon coconut oil

  1 teaspoon baking soda

  Mango salsa, for serving

  Directions:

  Heat up a pan with the oil over medium heat, add the beef, cook until it browns, and mix with salt, pepper, and taco seasoning. Stir again, transfer to a bowl, and set aside. Heat up the pan again over medium heat with cooking juices from the meat, add the onion and bell pepper, stir, and cook for 4 minutes. Add the eggs, baking soda, and some salt, and stir well. Add the cilantro, stir again, and take off the heat. Spread the beef mixture in pie crust, add the vegetables mixture, and spread over meat, place in an oven at 350ºF, and bake for 45 minutes. Let the pie cool, slice, divide on plates, and serve with mango salsa on top.

  Nutrition: Calories - 198, Fat - 11, Fiber - 1, Carbs - 12, Protein - 12

  Breakfast Stir-fry

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 2

  Ingredients:

  ½ pounds minced beef

  2 teaspoons red chili flakes

  1 tablespoon tamari sauce

  2 bell peppers, seeded and chopped

  1 teaspoon chili powder

  1 tablespoon coconut oil

  Salt and ground black pepper, to taste

  For the bok choy:

  6 bunches bok choy, trimmed and chopped

  1 teaspoon fresh ginger, grated

  Salt, to taste

  1 tablespoon coconut oil

  For the eggs:

  1 tablespoon coconut oil

  2 eggs

  Directions:

  Heat up a pan with 1 tablespoon coconut oil over medium-high heat, add the beef and bell peppers, stir, and cook for 10 minutes. Add the salt, pepper, tamari sauce, chili flakes, and chili powder, stir, cook for 4 minutes, and take off the heat. Heat up another pan with 1 tablespoon oil over medium heat, add the bok choy, stir, and cook for 3 minutes. Add the salt, and ginger, stir, cook for 2 minutes, and take off the heat. Heat up the third pan with 1 tablespoon oil over medium heat, crack the eggs, and fry them. Divide the beef and bell pepper mixture into 2 bowls. Divide the bok choy and top with the eggs.

  Nutrition: Calories - 248, Fat - 14, Fiber - 4, Carbs - 10, Protein - 14

  Breakfast Skillet

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  8 ounces mushrooms, chopped

  Salt and ground black pepper, to taste

  1 pound minced pork

  1 tablespoon coconut oil

  ½ teaspoon garlic powder

  ½ teaspoon dried basil

  2 tablespoons Dijon mustard

  2 zucchini, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add the mushrooms, stir, and cook for 4 minutes. Add the zucchini, salt, and pepper, stir, and cook for 4 minutes. Add the pork, garlic powder, basil, and more salt and pepper, stir, and cook until meat is done. Add the mustard, stir, cook for 3 minutes, divide into bowls, and serve.

  Nutrition: Calories - 240, Fat - 15, Fiber - 2, Carbs - 9, Protein - 17

  Breakfast Casserole

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  10 eggs

  1 pound pork sausage, chopped

  1 onion, peeled and chopped

  3 cups spinach, torn

  Salt and ground black pepper, to taste

  3 tablespoons avocado oil

  Directions:

  Heat up a pan with 1 tablespoon oil over medium heat, add the sausage, stir, and brown it for 4 minutes.

  Add the onion, stir, and cook for 3 minutes. Add the spinach, stir, and c
ook for 1 minute. Grease a baking dish with the rest of the oil, and spread the sausage mixture in it. Whisk the eggs, and add them to sausage mixture. Stir gently, place in an oven at 350ºF, and bake for 30 minutes. Let the casserole cool for a few minutes before serving.

  Nutrition: Calories - 345, Fat - 12, Fiber - 1, Carbs - 8, Protein - 22

  Sausage Patties

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 pound minced pork

  Salt and ground black pepper, to taste

  ¼ teaspoon dried thyme

  ½ teaspoon dried sage

  ¼ teaspoon ground ginger

  3 tablespoon cold water

  1 tablespoon coconut oil

  Directions:

  Put the meat in a bowl. In another bowl, mix the water with salt, pepper, sage, thyme, and ginger, and whisk.

  Add this to the meat, and stir well. Shape the patties and place them on a working surface. Heat up a pan with the coconut oil over medium-high heat, add the patties, fry them for 5 minutes, flip, and cook them for 3 minutes. Serve warm.