The Keto Diet Cookbook
Page 5
NOODLES & GLAZED SALMON SERVES 4; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; LOW-FODMAP; NIGHTSHADE-FREE
ONE-POT PORKY KALE SERVES 4; NUT-FREE; Option: AIP; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE
SALMON & KALE SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; NIGHTSHADE-FREE
SCALLOPS & MOZZA BROCCOLI MASH SERVES 4; EGG-FREE; NIGHTSHADE-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; DAIRY-FREE
SHHH SLIDERS SERVES 4; COCONUT-FREE; DAIRY-FREE; NUT-FREE; Option: LOW-FODMAP; NIGHTSHADE-FREE
SHRIMP CURRY SERVES 4; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: COCONUT-FREE
SUPER CHEESY SALMON ZOODLES SERVES 4; EGG-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; DAIRY-FREE; LOW-FODMAP; NIGHTSHADE-FREE
SNACKS: SAVORY
BLT DIP SERVES 10; COCONUT-FREE; DAIRY-FREE; Option: EGG-FREE
BREADED MUSHROOM NUGGETS SERVES 4; COCONUT-FREE; DAIRY-FREE; VEGETARIAN; Option: NIGHTSHADE-FREE
CHIMICHURRI SERVES 6; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; LOW-FODMAP; VEGAN; VEGETARIAN
CUCUMBER SALMON COINS SERVES 2; COCONUT-FREE; DAIRY-FREE; NIGHTSHADE-FREE; NUT-FREE; Option: EGG-FREE; LOW-FODMAP
DAIRY-FREE (BUT JUST AS GOOD) QUESO SERVES 5; DAIRY-FREE; EGG-FREE; Option: COCONUT-FREE; VEGAN; VEGETARIAN
RADISH CHIPS & PESTO SERVES 2; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; VEGAN; VEGETARIAN
TOASTED ROSEMARY NUTS SERVES 5; EGG-FREE; LOW-FODMAP; VEGETARIAN; Option: COCONUT-FREE; DAIRY-FREE; NIGHTSHADE-FREE; VEGAN
SNACKS: SWEET
BLUEBERRY CRUMBLE WITH CREAM TOPPING SERVES 6; EGG-FREE; NIGHTSHADE-FREE; VEGETARIAN; Option: DAIRY-FREE; VEGAN
CHOCOLATE SOFT-SERVE ICE CREAM SERVES 4; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; Option: AIP; NUT-FREE; VEGAN; VEGETARIAN
EDANA'S MACADAMIA CRACK BARS SERVES 12; LOW-FODMAP; NIGHTSHADE-FREE; VEGETARIAN; Option: COCONUT-FREE; DAIRY-FREE
N'OATMEAL BARS SERVES 16; DAIRY-FREE; EGG-FREE; LOW-FODMAP; NIGHTSHADE-FREE; NUT-FREE; VEGAN; VEGETARIAN
LARGE: 500 to 799 CALORIES PER SERVING
BREAKFAST
ALL DAY ANY DAY HASH SERVES 4; EGG-FREE; NUT-FREE; Option: COCONUT-FREE; DAIRY-FREE
COFFEE SHAKE SERVES 1; EGG-FREE; NIGHTSHADE-FREE; NUT-FREE; VEGETARIAN; Option: COCONUT-FREE; DAIRY-FREE; LOW-FODMAP; VEGAN
SOMETHING DIFFERENT BREAKFAST SAMMY SERVES 1; COCONUT-FREE; DAIRY-FREE; NUT-FREE; Option: EGG-FREE; NIGHTSHADE-FREE; VEGAN; VEGETARIAN
SUPER BREAKFAST COMBO SERVES 1; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; Option: AIP; COCONUT-FREE; LOW-FODMAP; NUT-FREE; VEGAN; VEGETARIAN
LUNCH
BLT-STUFFED AVOCADOS SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; NIGHTSHADE-FREE
BROCCOLI TABBOULEH WITH GREEK CHICKEN THIGHS SERVES 6; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; NIGHTSHADE-FREE
CHIMICHURRI STEAK BUNWICHES SERVES 4; COCONUT-FREE; DAIRY-FREE; NUT-FREE; Option: NIGHTSHADE-FREE
COCONUT RED CURRY SOUP SERVES 4; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP
CREAM CHEESE MEAT BAGELS SERVES 6; NUT-FREE; Option: COCONUT-FREE; DAIRY-FREE; LOW-FODMAP; NIGHTSHADE-FREE
KALE SALAD WITH SPICY LIME-TAHINI DRESSING SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; VEGAN; VEGETARIAN
KETO LASAGNA CASSEROLE SERVES 6; Option: COCONUT-FREE; DAIRY-FREE; NUT-FREE
MEXICAN CHICKEN SOUP SERVES 4; EGG-FREE; NUT-FREE; Option: COCONUT-FREE; DAIRY-FREE
SAMMIES WITH BASIL MAYO SERVES 2; COCONUT-FREE; DAIRY-FREE; NIGHTSHADE-FREE; NUT-FREE; Option: EGG-FREE
ZUCCHINI PASTA SALAD SERVES 4; COCONUT-FREE; DAIRY-FREE; LOW-FODMAP; VEGETARIAN; Option: EGG-FREE; NUT-FREE; VEGAN
DINNER
BACON-WRAPPED STUFFED CHICKEN SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; NUT-FREE; Option: AIP
CABBAGE & SAUSAGE WITH BACON SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; NIGHTSHADE-FREE
CHEESY MEATBALLS & NOODLES SERVES 6; EGG-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; DAIRY-FREE
MEXICAN MEATZZA SERVES 4; EGG-FREE; Option: COCONUT-FREE; DAIRY-FREE; NUT-FREE
NOODLE BAKE SERVES 6; EGG-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; DAIRY-FREE; NIGHTSHADE-FREE
ONE-POT STUFFIN' SERVES 4; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; Option: AIP; COCONUT-FREE; NUT-FREE
ROASTED BROCCOLI & MEAT SAUCE SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: LOW-FODMAP
SECRET STUFFED PEPPERS SERVES 4; COCONUT-FREE; EGG-FREE; NUT-FREE; Option: AIP; DAIRY-FREE; LOW-FODMAP; NIGHTSHADE-FREE
SHRIMP FRY SERVES 4; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: AIP; COCONUT-FREE; LOW-FODMAP; NIGHTSHADE-FREE
SOUTHERN PULLED PORK “SPAGHETTI” SERVES 6; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE
SWEET BEEF CURRY SERVES 4; DAIRY-FREE; EGG-FREE; NUT-FREE; Option: COCONUT-FREE; NIGHTSHADE-FREE
ZUCCHINI LASAGNA SERVES 6; NUT-FREE; Option: COCONUT-FREE; DAIRY-FREE
SNACKS: SAVORY
BACON-WRAPPED AVOCADO FRIES SERVES 4; AIP; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NIGHTSHADE-FREE; NUT-FREE
KETO DIET SNACK PLATE SERVES 1; COCONUT-FREE; DAIRY-FREE; NUT-FREE
TUNA CUCUMBER BOATS SERVES 1; COCONUT-FREE; DAIRY-FREE; NIGHTSHADE-FREE; NUT-FREE; Option: EGG-FREE; LOW-FODMAP
ZUCCHINI CAKES WITH LEMON AIOLI SERVES 2; DAIRY-FREE; NIGHTSHADE-FREE; NUT-FREE
HUGE: 800 or more CALORIES PER SERVING
LUNCH
PAPRIKA CHICKEN SANDWICHES SERVES 4; DAIRY-FREE; NUT-FREE; Option: COCONUT-FREE; EGG-FREE; NIGHTSHADE-FREE
DINNER
BREADED SHRIMP SALAD SERVES 4; DAIRY-FREE; Option: COCONUT-FREE
OPEN-FACED TACOS SERVES 4; EGG-FREE; NUT-FREE; Option: COCONUT-FREE; DAIRY-FREE; LOW-FODMAP
SHREDDED MOJO PORK WITH AVOCADO SALAD SERVES 4; COCONUT-FREE; DAIRY-FREE; EGG-FREE; NUT-FREE
2
What you need when you need it
When meal prepping, it’s important to find what you want when you know you’ll need it. From quick meals, single-serving recipes when you’re eating solo, and fast snacks to meals made in a pressure cooker, the recipes highlighted below will make your meal planning that much easier.
In addition, remember that every recipe is equipped with a guide showing you whether it is safe for your lunch kit, which allergens it is free of, whether it’s family-friendly, or if it can be stored in the freezer for later use. All these features will make meal planning a breeze. See pages 52 and 53 for an outline of these features and pages 364 to 366 for a table of these features, which makes it super easy to find the kinds of recipes you’re looking for.
UNDER 25 MINUTES
Breakfast
Salmon Bacon Rolls with Dipping Sauce
Pumpkin Spice Latte Overnight “Oats”*
Rocket Fuel Hot Chocolate*
Full Meal Deal
Keto Breakfast Pudding*
Lunch
Salmon Salad Cups*
Antipasto Salad*
Speckled Salad*
Sammies with Basil Mayo*
BLT-Stuffed Avocados
Dinner
Noodles & Glazed Salmon
Shhh Sliders
Shrimp Fry
Breaded Shrimp Salad
*also no-bake/cook
FAST SNACKS
Toasted Rosemary Nuts
Tuna Cucumber Boats*
Tapenade*
Keto Diet Snack Plate*
Cinnamon Bombs*
Fudge Bombs*
Strawberry Shortcake Coconut Ice*
Chilled Chai*
Keto Fizz*
The Ultra Green*
*also no-bake/cook
SOLO MEALS AND SNACKS
Coffee Shake
Hey Girl
Mug Biscuit+
Something Different Breakfast Sammy
Super Breakfast Combo
Speckled Salad
Easy Chopped Salad
Tuna Cucumber Boats
Keto Diet Snack Plate
Egg Cream
+Serve with leftover meat, roasted vegetables, or avocado with sesame seeds.
LUNCH KIT–FRIENDLY
Pumpkin Spice Latte Overnight “Oats”
Liver Sausages & Onions
Cross-Country Scrambler
Keto Lasagna Casserole
Broccoli Ginger Soup
Speckled Salad
Kale Salad with Spicy Lime-Tahini Dressing
Cream of Mushroom–Stuffed Chicken
Salmon & Kale
Shrimp Fry
QUICK COOKING WITH A PRESSURE COOKER
While having a pressure cooker isn’t a requirement for preparing any of the recipes in this book, if you do have one, here are a couple of days’ worth of meals you can make to cut down on prep time.
Breakfast
All Day Any Day Hash
Pepper Sausage Fry
Lunch
Mexican Chicken Soup
Keto Lasagna Casserole
Coconut Red Curry Soup
Sauerkraut Soup
Dinner
Cabbage & Sausage with Bacon
Roasted Broccoli & Meat Sauce
Sweet Beef Curry
One-Pot Stuffin’
3
The ingredients you have on hand
There are two ways to find what you need in this book based on the ingredients you have on hand:
1. The book’s index (beginning on page 372) lists key ingredients and which recipes include those ingredients. If you have kale, it’ll tell you which recipes use kale. If you have almonds, it’ll tell you that, too!
2. The table on the following pages outlines which key protein(s) are used in the meals and snacks throughout the book that are awesome choices for prepping your meal plan.
MEAL TYPES
Hurrah, we’re to the part where the eating happens! The recipe chapters of this book are organized by meal type, with the recipes in each chapter ordered from smallest to largest. This will make planning your meals ahead of time—or picking out a recipe at the last minute—so much easier.
These are the dressings and marinades called for throughout the book that’ll make just about any keto dish delicious!
As you adapt to keto, you’ll be less and less interested in breakfast, but that isn’t to say it’ll never happen. And who doesn’t love breakfast for dinner once in a while? This chapter also has a couple of fast-extending recipes like Hey Girl (here) that, if your goal is insulin regulation, can be enjoyed during your fast.
Recipes that are quick to put together or fare well in a packed lunch. There’s a good collection of sandwiches, salads, stews, and the like.
Dishes the whole family will enjoy. Every recipe makes at least four servings, and many make awesome leftovers for the next day or can be frozen for later.
Act as snacks or quick mini meals that are lighter in volume but pack the same punch. You’ll find snacking becomes less and less important to you as you become fat-adapted, but it’s always better to be prepared with a couple of fat bombs in your freezer.
Act as snacks or quick sweet tooth satisfiers. All are family-friendly, and some are pretty enough to serve to guests (like Grandma’s Meringues on here or Brownie Cake on here).
Treat the drinks in this chapter as snacks, bedtime sips, or accompaniments to your main meal.
RECIPE GUIDE
Here’s how to interpret the recipe pages that follow.
1 FEATURES
These icons point out key features of the recipes:
Freezer-safe recipes store well in the freezer. You’ll find information about how best to store them at the ends of the recipes.
Lunch kit–friendly recipes won’t melt on you or cause a mess in your packed lunch.
Family-friendly recipes make four servings or more.
Quickie recipes take 30 minutes or less to prepare from start to finish.
2 & 7 DIETARY GUIDELINES
For those of you who avoid certain foods or follow specific eating protocols, I’ve included some guidelines.
AIP: All the ingredients are compliant with the autoimmune protocol (AIP), or the recipe offers adjustments to make the dish compliant.
COCONUT-FREE: All the ingredients are coconut-free, or the recipe offers coconut-free modifications.
EGG-FREE: The recipe uses no eggs, or egg-free substitutions are listed.
LOW-FODMAP: The recipe is low in FODMAPs or offers suggestions to make the dish low-FODMAP.
NIGHTSHADE-FREE: The recipe has no nightshades or can be made nightshade-free with one or two simple swaps.
NUT-FREE: There are no nuts in the recipe, or it can easily be made nut-free.
VEGAN: The recipe does not contain animal products or can be modified for vegans.
VEGETARIAN: The recipe may contain eggs and/or give you the option to add dairy but does not contain any other animal protein, or vegetarian substitutions are given.
If a recipe as written is fully compliant with one of these designations, it appears in the first line below the recipe title. If adjustments can be made to make the recipe compliant with a particular designation, it appears in the line below that, next to the word OPTION(S), with the necessary modifications outlined in a gray box.
3 MEAL SIZE
These icons, along with the accent color used on the page, help you decide which dishes to prepare based on your hunger level or calorie goals. On pages 39 to 44, I show you how to use this information when meal planning.
SMALL
MEDIUM
LARGE
HUGE
4 METRIC MEASUREMENTS
I have included metric equivalents throughout this book for all volume amounts of ¼ cup or greater, as well as for all temperatures, weights, and dimensions.
5 EXTRA INSTRUCTIONS
PREP AHEAD: Shares how to get a step ahead when preparing the recipe for guests or doing meal prep.
PRESSURE COOK IT: Describes how to prepare the recipe in your electric pressure cooker.
STORE IT: Provides storage instructions for the recipe.
THAW IT: Defrosting instructions accompany all recipes that can be stored in the freezer.
REHEAT IT: Outlines how to reheat leftovers that are best served warm on the stovetop, in the microwave, and/or in the oven, depending on the recipe.
6 RECIPE INTEGRATION
MAKE IT AT HOME You always have the option to use store-bought dressings and sauces for convenience, but if you’d like to make your own using the recipes in this book, look for the “Make It at Home” boxes.
USE IN THESE RECIPES For sauces and spreads that pair well with specific breakfast, lunch, dinner, and savory snack recipes throughout the book, I’ve included these handy boxes to highlight the different ways you can use them.
8 NUTRITION INFORMATION
For each recipe, I have provided the nutrition information per serving, clarifying which ingredients I used to arrive at those numbers if the recipe gives more than one ingredient option. I have also included macronutrient percentages for each recipe, along with the percentage of alcohol it contains, if applicable.
INGREDIENTS USED
The goal of The Keto Diet Cookbook is to give you recipes that are easy to prepare, with ingredients you are likely to have on hand. I’ve included various ingredient choices in each recipe so that you don’t have to break the bank to stock your pantry in order to eat good food.
In this section, save for fresh produce, I’ve listed many of the ingredients I’ve used in this book so that you can plan your grocery shopping around it and also understand what’s what.
Dairy/Nondairy Options
Dairy doesn’t work for a lot of people. It can lead to inflammation, a heavy reliance on dairy products (which limits variety in the diet), an increase in low-quality food consumption, and exposure to hormones and antibiotics. One of the main reasons I do not like promoting the consumption of dairy is that it mean
s consuming the milk from another mammal—milk that’s meant to grow a baby cow, goat, or sheep.