to combine.
4 butter lettuce cups,
washed and patted dry with
3. Place the 4 lettuce cups on two plates. Top the lettuce cups
paper towels or a clean
with the egg salad and the slices of radish and serve.
dish towel
2 radishes, thinly sliced
SUBSTITUTION TIP You could also use romaine hearts or
baby cos lettuce.
Per Batch
Calories: 515; Total Fat: 40g;
Carbs: 15g; Net Carbs: 5g;
VARIATIONS
Fiber: 10g; Protein: 29g
For this recipe, you can incorporate additional ingredients that
Per Serving
you may have in your refrigerator or pantry:
Calories: 258; Total Fat: 20g;
• Add a guacamole vibe to your egg salad with chopped
Carbs: 8g; Net Carbs: 3g;
Fiber: 5g; Protein: 15g
jalapeño and red onion.
• Chopped bacon adds appealing texture to your egg salad,
or add slices of crisp bacon to your lettuce cups.
54 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
AVOCADO CAPRESE SALAD
Caprese salads are a classic. For a keto twist, I add avocado for additional healthy fats, and arugula for a peppery flavor. These ingredients make the dish super filling, too.
30-MINUTE
1. In a large bowl, toss the arugula with ½ tablespoon of olive
NO COOK
oil and season with pink salt and pepper.
VEGETARIAN
2. Divide the arugula between two plates.
SERVES 2
PREP
3.
5 minutes
Top the arugula with the avocado, mozzarella, and tomatoes,
and drizzle with the remaining ½ tablespoon of olive oil.
2 cups arugula
Season with pink salt and pepper.
1 tablespoon olive
oil, divided
4. Sprinkle the basil on top and serve.
Pink salt
Freshly ground
SUBSTITUTION TIP For an extra kick of flavor, you can replace
black pepper
the olive oil with a vinaigrette dressing. I use Primal Kitchen
1 avocado, sliced
Greek Vinaigrette.
4 fresh mozzarella
balls, sliced
1 Roma tomato, sliced
4 fresh basil leaves, cut
into ribbons
Per Batch
Calories: 640; Total Fat: 54g;
Carbs: 20g; Net Carbs: 9g;
Fiber: 11g; Protein: 25g
Per Serving
Calories: 320; Total Fat: 27g;
Carbs: 10g; Net Carbs: 5g;
Fiber: 6g; Protein: 13g
HEARTY SOUPS & SALADS 55
SHRIMP AND AVOCADO SALAD
This salad needs to chill for a bit before serving, but waiting that extra time is well worth it.
To make the recipe super easy, I buy cooked and peeled shrimp, but you can choose whichever kind of shrimp you like.
SERVES 2
1. In a large skillet over medium heat, heat the olive oil.
PREP 5 minutes, plus
When the oil is hot, add the shrimp. Cook until they turn
30 minutes to chill
pink, 1 to 2 minutes. Season with pink salt and pepper.
COOK 2 minutes
2. Transfer the shrimp to a medium bowl, cover, and
1 tablespoon olive oil
refrigerate.
1 pound shrimp (I use
defrosted Trader Joe’s
3. In a medium bowl, combine the avocado, celery, and
Frozen Medium Cooked
mayonnaise. Add the lime juice, and season with pink salt.
Shrimp, which are peeled
Stir to combine. Add the chilled shrimp, and toss to combine.
and deveined, with tail off)
Pink salt
4. Cover the salad, and refrigerate to chill for 30 minutes
Freshly ground
before serving.
black pepper
1 avocado, cubed
SUBSTITUTION TIP For an additional kick, use Tajín seasoning salt
1 celery stalk, chopped
instead of regular pink salt. Tajín is a Mexican seasoning salt that
¼ cup mayonnaise
combines chiles, lime, and sea salt.
1 teaspoon freshly
squeezed lime juice
VARIATIONS
I love the creaminess of this chilled salad. If you have fresh herbs
Per Batch
or greens in the refrigerator, you might want to add them:
Calories: 1141; Total Fat: 81g;
Carbs: 15g; Net Carbs: 5g;
• Add chopped fresh dill to the salad mixture.
Fiber: 10g; Protein: 100g
• Scoop the salad mixture onto butter lettuce cups or romaine
leaves for added freshness and crunch.
Per Serving
Calories: 571; Total Fat: 41g;
Carbs: 8g; Net Carbs: 3g;
Fiber: 5g; Protein: 50g
56 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SALMON CAESAR SALAD
This salad is creamy and full of healthy fats, and it has the salty crunch of bacon. Personally, I love salmon anytime and in any way, so this salad is perfect. Who wouldn’t prefer getting crunch from bacon instead of the standard carb-full croutons?
30-MINUTE
1. In a medium skillet over medium-high heat, cook the
ONE PAN
bacon on both sides until crispy, about 8 minutes. Transfer
SERVES 2
the bacon to a paper towel−lined plate.
PREP 5 minutes
2. Meanwhile, pat the salmon with a paper towel to remove
COOK 20 minutes
excess water. Season both sides with pink salt and pepper.
4 bacon slices
3. With the bacon grease still in the skillet, add the salmon.
2 (6-ounce) salmon fillets
If you need more grease in the pan, add the ghee to the
Pink salt
bacon grease.
Freshly ground
black pepper
4. Cook the salmon for 5 minutes on each side, or until
1 tablespoon ghee,
it reaches your preferred degree of doneness. I like it
if needed
medium-rare.
½ avocado, sliced
5. Tear the bacon into pieces. Season the avocado with pink
2 romaine hearts or 2 cups
chopped romaine
salt and pepper.
2 tablespoons Caesar
6. Divide the romaine, bacon, and avocado between two plates.
dressing (I use Primal
Kitchen Caesar with
7. Top the salads with the salmon fillets, drizzle Caesar
Avocado Oil)
dressing on top, and serve.
Per Batch
INGREDIENT TIP You could bake the bacon and salmon instead
Calories: 932; Total Fat: 63g;
Carbs: 11g; Net Carbs: 5g;
of using the skillet. Preheat the oven to 400°F, and line a baking
Fiber: 7g; Protein: 79g
sheet with aluminum foil. Place the bacon slices and salmon fillets
on the baking sheet together. Bake for 15 minutes, and then broil
Per Serving
for 5 minutes, or until the top of the salmon browns.
Calories: 466; Total Fat: 32g;
Carbs: 6g; Net Carbs: 3g;
Fiber: 4g; Protein: 40g
HEARTY SOUPS & SALADS 57
SALMON AND SPINACH COBB SALAD
The Cobb salad is a perfect keto food. It’s fresh, full of healthy fats, and just plain delicious.
I pre
fer topping mine with salmon rather than the standard turkey or chicken. And I use the warm, gooey egg yolk as a super-flavorful dressing for the salad.
30-MINUTE
1. In a medium skillet over medium-high heat, cook the bacon
SERVES 2
on both sides until crispy, about 8 minutes. Transfer the
PREP 5 minutes
bacon to a paper towel−lined plate.
COOK 25 minutes
2. Bring a small saucepan filled with water to a boil over
4 bacon slices
high heat. Put the eggs on to softboil, turn the heat down to
2 large eggs
medium-high, and cook for about 6 minutes.
2 (6-ounce) salmon fillets
3. Meanwhile, pat the salmon fillets on both sides with a paper
Pink salt
towel to remove excess moisture. Season both sides with pink
Freshly ground
salt and pepper.
black pepper
1 tablespoon ghee,
4. With the bacon grease still in the skillet, add the salmon.
if needed
If you need more grease in the pan, add some ghee to the
1 avocado, sliced
bacon grease.
6 ounces organic
5.
baby spinach
Cook the salmon on medium-high heat for 5 minutes on
¼ cup crumbled
each side, or until it reaches your preferred degree of doneness.
blue cheese
(I like it medium-rare.)
1 tablespoon olive oil
Per Batch
Calories: 1251; Total Fat: 85g;
Carbs: 23g; Net Carbs: 10g;
Fiber: 13g; Protein: 107g
Per Serving
Calories: 623; Total Fat: 43g;
Carbs: 12g; Net Carbs: 5g;
Fiber: 7g; Protein: 54g
58 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
6. Meanwhile, transfer the bacon to a cutting board and
chop it. Peel the softboiled eggs. Season the avocado with
pink salt and pepper.
7. Divide the spinach, bacon, and avocado between
two plates.
8. Carefully halve the softboiled eggs and place them on the
salads. Sprinkle the blue cheese crumbles over the salads.
9. Top with the salmon, drizzle the salads with the olive oil,
and serve.
INGREDIENT TIP You could use arugula instead of spinach,
or a crunchier green like romaine if you prefer.
VARIATIONS
• Add halved grape tomatoes for a pop of acidity and
freshness.
• Add sliced black olives for an additional salty element.
HEARTY SOUPS & SALADS 59
TACO SALAD
Taco salads are perfect for the keto diet if you don’t use the taco shell. Making them at home is easy. Just brown some ground beef and combine it with a variety of fresh ingredients.
30-MINUTE
1. In a large skillet over medium-high heat, heat the ghee.
ONE PAN
2. When the ghee is hot, add the ground beef, breaking it up
SERVES 2
into smaller pieces with a spoon. Stir, cooking until the beef is
PREP 10 minutes
browned, about 10 minutes. Season with pink salt and pepper.
COOK 10 minutes
3. Divide the romaine into two bowls. Season with pink salt
1 tablespoon ghee
and pepper.
1 pound ground beef
Pink salt
4. Add the avocado and tomatoes, top with the beef and
Freshly ground
shredded cheese, and serve.
black pepper
2 cups chopped romaine
SUBSTITUTION TIP You could replace pink salt and pepper
1 avocado, cubed
with taco seasoning.
½ cup halved grape
tomatoes
VARIATIONS
½ cup shredded cheese
• Feel free to add a dollop of sour cream and some chopped
(I use Mexican blend)
scallions or jalapeños for crunch and healthy fat.
• You can make your own tortilla strips by cutting a low-carb
Per Batch
tortilla into strips, tossing the strips in olive oil, seasoning
Calories: 1390; Total Fat: 104g;
them with salt and pepper, and baking them in a single layer
Carbs: 19g; Net Carbs: 7g;
Fiber: 12g; Protein: 96g
on a baking sheet for 10 minutes at 425°F.
Per Serving
Calories: 659; Total Fat: 52g;
Carbs: 10g; Net Carbs: 4g;
Fiber: 6g; Protein: 48g
60 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHEESEBURGER SALAD
I love to order a lettuce-wrapped burger when I go to a restaurant, but for some reason I never make them at home. This cheeseburger salad will give you the same taste, all mixed in one bowl.
I especially love the pickles in this recipe, so if you want to add more, do it!
30-MINUTE
1. In a medium skillet over medium-high heat, heat the ghee.
SERVES 2
2. When the ghee is hot, add the ground beef, breaking it up
PREP 10 minutes
into smaller pieces with a spoon. Stir, cooking until the beef is
COOK 10 minutes
browned, about 10 minutes. Season with pink salt and pepper.
1 tablespoon ghee
3. Put the pickles in a large bowl, and add the romaine
1 pound ground beef
and cheese.
Pink salt
4.
Freshly ground
Using a slotted spoon, transfer the browned beef from the
black pepper
skillet to the bowl.
½ cup finely chopped
5. Top the salad with the dressing, and toss to thoroughly coat.
dill pickles
2 cups chopped romaine
6. Divide into two bowls and serve.
½ cup shredded
Cheddar cheese
SUBSTITUTION TIP You could replace the ground beef with
2 tablespoons ranch salad
ground turkey.
dressing (I use Primal
Kitchen Ranch)
VARIATIONS
Per Batch
Your favorite burger toppings would also be tasty as toppings on
Calories: 1324; Total Fat: 100g;
this salad:
Carbs: 12g; Net Carbs: 8g;
• For an extra tone of flavor, add a handful of diced onion to
Fiber: 3g; Protein: 94g
the salad, and 1 teaspoon of yellow mustard and ¼ teaspoon
of paprika to the ranch dressing.
Per Serving
Calories: 662; Total Fat: 50g;
• Of course, you can also add chopped bacon.
Carbs: 6g; Net Carbs: 4g;
Fiber: 2g; Protein: 47g
HEARTY SOUPS & SALADS 61
CALIFORNIA STEAK SALAD
Avocados and strawberries just scream California. In this recipe, they serve as the perfect companion to the skirt steak and the peppery flavor of arugula.
30-MINUTE
1. Heat a large skillet over high heat.
SERVES 2
2. Pat the steak dry with a paper towel, and season both sides
PREP 15 minutes
with pink salt and pepper.
COOK 10 minutes
3. Add the butter to the skillet. When it melts, put the steak
8 ounces skirt steak
in the skillet.
Pink salt
4.
Freshly ground
Sear the steak for about 3 minutes on each side, for
black pe
pper
medium-rare.
2 tablespoons butter
5. Transfer the steak to a cutting board and let rest for at least
2 cups arugula
5 minutes.
1 tablespoon olive oil
6. In a large bowl, toss the arugula with the olive oil and a
1 avocado, sliced
pinch each of pink salt and pepper.
2 fresh strawberries, sliced
¼ cup slivered,
7. Divide the arugula between two plates, and top with the
chopped almonds
sliced avocado, strawberries, and almonds.
Per Batch
8. Slice the skirt steak across the grain, top the salads with it,
Calories: 1001; Total Fat: 81g;
and serve.
Carbs: 21g; Net Carbs: 8g;
Fiber: 13g; Protein: 55g
SUBSTITUTION TIP Flank steak would work just as well as skirt
Per Serving
steak. You can also use sliced cold leftover steak, which works
Calories: 501; Total Fat: 41g;
beautifully.
Carbs: 11g; Net Carbs: 4g;
Fiber: 7g; Protein: 28g
62 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SKIRT STEAK COBB SALAD
Skirt steak is the perfect choice for topping a salad because it cooks quickly and is flavorful. Cook the skirt steak just to medium-rare to keep it tender, and cut it against the grain when serving.
This salad doesn’t call for marinating the steak ahead of time, but you can if you prefer.
I find that rubbing the steak with pink salt and black pepper and cooking it on a screaming hot pan with some oil is perfect.
30-MINUTE
1. Heat a large skillet over high heat.
ONE PAN
2. Pat the steak dry with a paper towel, and season both sides
SERVES 2
with pink salt and pepper.
PREP 15 minutes
COOK
3.
10 minutes
Add the butter to the skillet. When it melts, put the steak
in the skillet.
8 ounces skirt steak
Pink salt
4. Sear the steak for about 3 minutes on each side, for
Freshly ground
medium-rare.
black pepper
5. Transfer the steak to a cutting board and let it rest for at
1 tablespoon butter
least 5 minutes.
2 romaine hearts or 2 cups
chopped romaine
6. Meanwhile, divide the romaine between two plates, and top
½ cup halved grape
with the grape tomato halves, blue cheese, and pecans. Drizzle
tomatoes
with the olive oil.
¼ cup crumbled
7.
blue cheese
Slice the skirt steak across the grain, top the salads with it,
¼ cup pecans
and serve.
1 tablespoon olive oil
SUBSTITUTION TIP Flank steak works just as well as skirt steak.
Per Batch
Calories: 902; Total Fat: 71g;
VARIATIONS
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