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KETO RECIPES VIDEO

Garlic Bread Sticks with herbs

Preparation time: 10 minutes

Cooking time: 6 minutes
🍽 Servings: 4 bread sticks

Ingredients:
1/2 cup shredded Mozzarella
1/2 cup Almond Flour
1 tsp minced Garlic
1 Tbsp chopped Parsley
1 Egg Yolk

Procedure:
1) Blend all the ingredients together in a bowl.
2) Lightly knead the mixture into a smooth dough.
3) Divide the dough into even-sized balls then roll each out into sticks.
4) Put the sticks in a baking sheet lined with parchment.
5) Bake for 6-8 minutes at 220C.

➡️ Nutritional Information:
Energy – 104 kcal
Protein – 7.7g (29%)
Fat – 7g (58%)
Carbohydrates – 3.5g (14%)
Fiber – 1.8g

Broccoli with Parmesan Sauce

Preparation / cooking time: 20 minutes
🍽 Servings: 1

Ingredients:
1 Tbsp Butter
1 Garlic clove, chopped
1/2 White Onions, diced
1/2 cup heavy Whipping Cream
1/2 tsp Cornstarch
1/4 cup Water
Salt and pepper
1 cup Broccoli florets
1 Tbsp Parmesan Cheese
2 Tbsp Mozzarella Cheese

Procedure:
1) Over medium heat, melt the butter using a non-stick pan.
2) Add the garlic and saute until fragrant.
3) Add the white onions and cook until translucent.
4) Pour the heavy whipping cream.
5) Add the cornstarch.
6) Add the broccoli florets.
7) Add water if the sauce is too thick.
8) Season it with salt and pepper.
9) Add the parmesan cheese.
10) Lastly, add the mozzarella cheese. Stir the mixture until well combined and the sauce is thick and creamy. Serve.

➡️ Nutritional Information:
Energy – 644.9 kcal
Protein – 16.6g
Fat – 56.5g
Carbohydrates – 17.5g

Chili-Black Bean and Cabbage Stir-Fry

Preparation time: 5 minutes

Cooking time: 5 minutes
🍽 Servings: 1

Ingredients:
150g minced Pork
20g Red Bell Pepper, cut into thin strips
20g Shallots, thinly sliced
1 Tbsp Chili-Blackbean Paste
75g Cabbage, shredded

Procedure:
1) Sear pork in a non-stick pan until brown and fat is rendered.
2) Add shallots and bell peppers. Sautee until aromatic.
3) Add chili-blackbean paste. Stir well.
4) Add cabbage and toss for 1-2 minutes.
5) Serve hot.

➡️ Nutritional Information:
Energy – 290 kcal
Protein – 33g (49%)
Fat – 13g (39%)
Carbohydrates – 9g (12%)
Fiber – 3g

 

 Cauliflower Mash

Preparation time: 5 minutes

Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
2 cups Cauliflower florets
1 Tbsp Cream Cheese, softened
1 Tbsp Olive Oil
1 clove Garlic, minced
Salt and Pepper, to taste

Procedure:
1) Boil cauliflower for 10-15 minutes, or until very soft.
2) Drain and transfer to a food processor together with the rest of the ingredients. Pulse until smooth.
3) Serve hot.

➡️ Nutritional Information:
Energy – 156 kcal
Protein – 4.6g (9%)
Fat – 12g (72%)
Carbohydrates – 8g (20%)
Fiber – 3g

Spinach Egg Bites with cheese 

Preparation time: 5 minutes

Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
2 Eggs
1/3 cup shredded Mozzarella
1/2 cup chopped Spinach
1/4 tsp Nutmeg Powder
Pinch of Salt and Pepper

Procedure:
1) Preheat oven to 400F. Line a muffin tin with paper liners or non-stick cooking spray.
2) Beat eggs, nutmeg powder, salt, and pepper in a bowl.
3) Fold in cheese and chopped spinach.
4) Pour the mixture into muffin cups and bake for 12-15 minutes.

➡️ Nutritional Information:
Energy – 240 kcal
Protein – 19g (35%)
Fat – 16g (62%)
Carbohydrates – 2g (3%)
Fiber – 0.3g

Keto oatmeal

Preparation time: 5 minutes
🍽 Servings: 1

Ingredients:
2 Tbsp Coconut Flour
2 Tbsp Coconut Flakes
1 Tbsp Chia Seeds
2/3 cup Almond Milk
1/2 Tbsp Brown Sugar Erythritol
1/4 tsp Cinnamon

Procedure:
1) Stir together all the ingredients in a bowl.
2) Serve immediately or refrigerate overnight.

➡️ Nutritional Information:
Energy – 188 kcal
Protein – 7g (13%)
Fat – 15g (67%)
Carbohydrates – 9g (20%)
Fiber – 3.5g

Keto Frittata

Preparation time: 5 minutes
🍽 Servings: 1
.
🥦Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese, grated
1/4 cup Broccoli florets
Pinch of Salt and Paprika .
.
🥦Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in cheddar and top with broccoli florets.
4) Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.

➡️ Nutritional Information:
Energy – 377 kcal
Protein – 24g (27%)
Fat – 30g (71%)
Carbohydrates – 2g(2%)

Keto Strawberry Cheesecake Bombs

Preparation time: 1 hour
🍽 Servings: 3 fat bombs

Ingredients:
30 grams of Strawberries (fresh or frozen), diced
100 grams Cream Cheese, softened
1 Tbsp Coconut Oil
1 Tbsp Erythritol
1/3 cup Coconut Flour

Procedure:
1) Puree the strawberries and erythritol in a food processor.
2) Add remaining ingredients and blend until smooth.
3) Divide the dough into balls and chill until ready to serve.

➡️ Nutritional Information:
Energy – 146 kcal
Protein – 2.6g (7%)
Fat – 14g (85%)
Carbohydrates – 3g (8%)
Fiber – 0.8g

Honey-Mustard Chicken Salad

Preparation time: 5 minutes
🍽 Servings: 1

Ingredients:
Ingredients:

½ cup Diced Rotisserie Chicken

1 cup Shredded Romaine

1/4 Cherry Tomatoes, halved

 

For the dressing

2 tsp Dijon Mustard

1 tsp Sugar-Free Honey

1 tsp Cider Vinegar

1 tbsp Olive Oil

pinch of Black Pepper

pinch Salt

 

Procedure:

  1. Whisk together all ingredients for the dressing in a bowl.
  2. Toss in all remaining ingredients.

 

➡️ Nutritional Information:

Energy – 324 kcal

Protein – 20g (27%)

Fat – 23g (65%)

Carbohydrates – 7g (8%)

Fiber – 2g

 

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6 Comments
  1. The keto diet have been around for sometime now and has gained popularity for the results that it gives this is a great way to maintain healthy weight while enjoying your meals. Thanks so much for sharing.

  2. Reply
    Joseph William Stasaitis February 8, 2021 at 3:43 pm

    Great variety of Keto recipes. Much appreciated. Thank you.

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