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Keto Diet Recipes: Meals, Snacks & Drinks

March 24, 2021 0Comments

Looking for simple keto diet recipes? I’d love to share my list with you!

Written by Chrissy Arsenault, MBA, RDN, LD

What Are the Best Keto Diet Recipes?

The keto diet consists of high-fat, low-carb, and moderate protein foods. I’ve reviewed the pros and cons of this diet and the foods to eat and avoid in my other post. There are many variations of the keto diet, but it’s hard to find foods that meet the requirements!

As a Registered Dietitian, I like modifying keto diet recipes to ensure that they’re heart-healthy and more plant-based (or at least include chicken or fish, over red meat). Contrary to popular belief, keto doesn’t have to rely on gorging on butter, bacon, and steak all day. 

Cooking takes a lot of time, so I’ve tried to pick recipes based on a couple of factors:

  • 30 minutes or less to make
  • Only a handful of ingredients
  • Each recipe makes one serving (but, you could make more if you wanted to)

Now, check out below for my dietitian-curated list of breakfast, lunch, dinner, snack, and coffee keto diet recipes to help you along your journey. Also, make sure to wash and trim any vegetables prior to cooking them.

Note: All recipes are my original creations. If you want to post them elsewhere or make modifications, feel free to do so, but please provide credit!

Breakfast Keto Diet Recipes

Starting your day with eating a healthy, keto-friendly breakfast will help you meet your high fat needs on the diet! So, I’ve picked out a couple of my favorites.

1. Toastless Avocado & Eggs

With keto recipes, you don’t have to miss out on the millennial-favorite avocado toast. I’ve created a fun and low-carb twist on this staple that you’ll love. 

P.S. I’m obsessed with everything bagel spice! Where has this been my entire life?

Health Benefits:

Ingredients:

  • 1 avocado
  • 3 eggs
  • 1 tbsp olive oil
  • Pinch of everything bagel spice

Directions:

  1. Slice avocado into small slices.
  2. Fry eggs with olive oil on a frying pan over medium heat.
  3. Sprinkle everything bagel spice over both avocados and eggs. Last but not least, top avocado slices on eggs, and enjoy!

Nutrition Facts: 574 calories, 14g carbs (4g net carbs), 50g fat, 22g protein

Keto Diet Recipes Like This:

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2. Nutty Chocolate Malts

On some days, you may crave something sweet for breakfast, like chocolate-glazed donuts. However, we all know that donuts aren’t allowed on the keto diet. But, the good news here is that you can enjoy keto milkshakes that will satisfy your sweet tooth and taste great! 

Health Benefits: 

Ingredients:

  • 2 tbsp nut butter, such as cashew or almond
  • 2 tsp unsweetened cocoa powder
  • 6 oz full-fat coconut milk
  • 1 packet of stevia
  • (Optional) Ice cubes

Directions:

  1. Add all ingredients into a blender. After that, adjust the amount of stevia and cocoa powder depending on how sweet you’d like the milkshake to be.
  2. Enjoy your sweet treat!

Nutrition Facts: 403 calories, 12g carbs (11g net carbs), 35g fat, 10g protein

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Dietitian Tip: Make sure you check the nutrition label when it comes to nut butters and coconut milk — some are high in added sugars. Above all, you’ll want to choose the varieties that are high in fat, low in sugar to stay in ketosis.

Lunch Keto Diet Recipes

Whether you’re on-the-go or working from home, I’ve got you covered with a couple of my lunch favorites. Lunch is an important time to fuel up with healthy fats to keep you full until dinnertime. 

1. Greek Tuna Salad

I love taking the Mediterranean diet and modifying it slightly so that it fits keto needs. The Greeks have amazing food that’s healthy and filling.

Health Benefits: 

Ingredients:

  • ½ cup crumbled feta cheese
  • ½ cup chopped red onion
  • 5 kalamata olives
  • 2 cups spinach (substitute with arugula or any dark, leafy greens as desired)
  • 5 oz canned tuna, in olive oil
  • 3 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tsp vinegar
  • Salt
  • Black pepper

Directions:

  1. Add feta cheese, onion, olives, lettuce, and arugula in a medium bowl. 
  2. Top the salad with canned tuna chunks.
  3. After that, mix olive oil, lemon juice, and vinegar in a separate, small bowl. Drizzle this dressing over the salad.

Nutrition Facts: 627 calories, 12g carbs (7g net carbs), 73g fat, 38g protein

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Fun fact: People living in the Mediterranean region have been eating salads like this one for centuries. It’s no surprise that they’re known to live longer, healthier lives than other groups!

2. Cheesy Turkey Avocado Rolls

Sandwiches with bread are off-limits on keto, which is hard when it comes to lunch options. However, we can make iceberg lettuce wraps that are high in plant-based fats! For instance, give these wraps a try and let me know what you think. If you want to make it a family activity, kids love making rolls, too.

Health Benefits:

Ingredients:

  • 2 tbsp plant-based/vegan mayonnaise
  • 3 slices of turkey deli meat
  • 3 slices of American cheese
  • 1 avocado
  • 1 head of iceberg lettuce (divide into leaves)

Directions:

  1. Cut avocados into thin slices.
  2. Layer ½ slice of turkey, ½ slice of cheese, some avocado slices onto lettuce leaf. Repeat to make 6 total rolls.
  3. Spread mayonnaise over turkey and cheese. Wrap leaf into a roll and enjoy!

Nutrition Facts: 863 calories, 24g carbs (14g net carbs), 72g fat, 35g protein

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keto diet recipe meals

Dinner Keto Diet Recipes

Congratulations! You’ve made it through your day and ate a keto-friendly breakfast, lunch, and snacks. Now, it’s time for a high-fat dinner. 

1. Hearty Chicken Noodle-less Soup

Craving chicken noodle soup on a chilly day, but worried about the carbs from noodles? If so, this creamy soup will be your new favorite!

Health Benefits:

Ingredients:

  • 2 slices of bacon, chopped or prepacked in bits
  • 2 oz chicken breast, diced
  • Veggies: 1 garlic clove, minced, ½ cup diced onions, ½ cup chopped carrots, ½ cup chopped celery
  • 1 cup of water
  • ¼ cup of coconut milk
  • ⅓ cup of heavy, full-fat cream
  • 1 cup chicken broth or beef bone broth
  • 2 tbsp olive oil
  • Italian seasoning
  • Black pepper
  • Salt, to taste

Directions:

  1. Mince the garlic, dice the onion, and chop the carrots and celery. Set aside.
  2. Heat a large stockpot/soup pot over medium heat. Add bacon bits to the pot and cook until crispy or desired texture. Then, remove bacon bits and set them aside.
  3. Add more olive oil. Toss diced onions, carrots, and garlic into the pot and cook until garlic is aromatic and onions and carrots are soft. 
  4. While veggies are cooking, pat chicken dry. Add to pot and cook until done on both sides. 
  5. Add water and cook until boiling.
  6. Next, stir in cream, coconut milk, chicken broth. Add celery, chicken, Italian seasoning, and salt and pepper to taste. Slowly simmer over low-medium heat.
  7. Lastly, top it off with bacon!

Nutrition Facts: 885 calories, 23g carbs (14g net carbs), 76g fat, 40g protein

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The recipe I’ve covered above is only one serving. However, if you want to plan ahead, you could easily make several servings while you’re at it.

2. Tuna Patties 

Hamburger beef is popular on the keto diet, but you can also make some nifty patties with tuna. These patties are healthy, keto-friendly, and super easy to make.

Health Benefits:

Ingredients:

  • ½ cup diced onions
  • 5 oz canned tuna, in olive oil
  • 1 egg
  • 2 tbsp ground flaxseed
  • ½ tsp lemon juice 
  • 2 tsp grated Parmesan cheese
  • 2 tbsp olive oil 
  • Salt, to taste
  • Black pepper, to taste
  • Lemon wedges on the side

Directions:

  1. Dice onion. Combine all ingredients in a bowl. Break up the tuna into small pieces.
  2. Shape into small patties, about 2-3 inches wide. 
  3. Heat oil on a frying pan. Fry patties over medium heat until golden brown in color on both sides. Serve with lemon wedges on the side.

Also, feel free to serve with keto-friendly vegetables of your choice: spinach, celery, lettuce, Swiss chard, Brussels sprouts, etc. 

Nutrition Facts: 551 calories, 11g carbs (4g net carbs), 46g fat, 25g protein

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Keto-Friendly Snacks

You don’t have to be ‘hangry’ while you’re on the keto diet. There are many keto diet recipes for snacks to munch on in between your meals to keep you full. Some of them are tasty options for even when you’re not following a diet!

1. Chocolate Chia Mousse A-La-Avocado

One of my favorite snacks is chocolate pudding, but obviously that won’t make the keto diet cut due to the high carb content. I’ve adapted my recipes accordingly and can’t wait for you to try this variation, featuring chia seeds and avocado!

Health Benefits:

Ingredients:

  • 1 avocado
  • 1 tbsp chia seeds
  • ½ cup whole-fat Greek yogurt
  • 4 tbsp full-fat coconut milk
  • 2 tbsp unsweetened cocoa powder
  • 2 tbsp lime juice
  • ½ tsp vanilla extract
  • Stevia, allulose, or erythritol to sweeten

Directions:

  1. Add avocado, yogurt, coconut milk, cocoa powder, chia seeds, vanilla extract, and lime juice into a blender or food processor. Blend until smooth. 
  2. Add sweetener (stevia, allulose, or erythritol) to sweeten to your preference. 

Nutrition Facts: 531 calories, 26g carbs (14g net carbs), 41g fat, 16g protein

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2. Kale Chips

If you typically snack on potato chips, but can’t do so due to restricting carbs on the keto diet, you may want to try kale chips. They’re crunchy, salty, and low in net carbs!

Health Benefits:

Ingredients:

  • 1 bunch of kale
  • 3 tbsp extra-virgin olive oil
  • Salt, to taste
  • Pepper, to taste

Directions:

  1. Heat oven to 350 degrees.
  2. Remove kale leaves from the stems. Toss in olive oil and sprinkle with salt and pepper, to taste.
  3. Bake in the oven on a cookie sheet for 15 minutes. The kale should be crispy when done.

Nutrition Facts: 391 calories, 6g carbs (2g net carbs), 42g fat, 3g protein

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3. Snack Bars 

In general, you should try to choose whole foods that aren’t packaged and processed. But, I get it. You’re busy, on-the-go, and don’t have time to prepare any snacks at home. Also, it’s challenging to find keto-friendly options at restaurants or fast food joints.

Here are some of my favorite keto-friendly snack bars that I’ve tried over the years:

Make sure you check your body’s ketone levels and nutrition labels on foods, especially for some of these snacks that are higher in carbs. If you’re dining out, ask for the nutrition information or guide so that you can check before you order a snack or meal.

Keto Diet Recipes for Coffee 

Make sure you drink enough water every day. If you stay hydrated, you can ward off some of the nasty keto flu-like side effects that can result when your body is in ketosis.

As for coffee and tea, they’re allowed on the keto diet, as I’ve covered in my keto diet meal plan article. Hooray! Here are some cool concoctions for you to try.

1. The Average Joe

I love, love, love black coffee. Everything about it, from the aroma to the bitterness. No sweeteners or creamer for this dietitian. 

If you love keeping it as simple as possible like I do, but want to add some fat to your daily cup of joe, this is the most simple keto diet recipe I could come up with.

Health Benefits:

Ingredients:

  • 8-12 ounces of brewed, black coffee
  • 2 tbsp coconut oil

Instructions:

  1. Brew black coffee as you normally would in a coffee pot, French press, coffee machine, etc.
  2. Stir in 2 tbsp of coconut oil until fully melted. If you don’t like the taste of coconut, you can reduce this to 1 tbsp.

Nutrition Facts: 240 calories, 0g carbs (0g net carbs), 27g fat, 0g protein

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2. Coconut Creme Cappuccino

Not a big fan of black coffee? No worries. However, most Starbucks and Dunkin Donut handcrafted beverages are way too high in sugar to even consider on a keto diet. This keto diet recipe will help you stay on track while letting you enjoy a caffeinated sweet treat!

Health Benefits:

Ingredients:

  • 4 ounces water
  • 3 ounces cold brew black coffee
  • 3 ounces full-fat coconut milk
  • 2 tsp coconut oil
  • 1 packet of stevia or 1 tsp of erythritol, to sweeten
  • A couple of ice cubes
  • (Optional) Toasted, sliced almonds on top (about 1 ounce)
  • (Optional) Sugar-free whipped topping*

Directions:

  1. Lightly toast almonds in a dry skillet over medium heat.
  2. In a mug, add coconut oil. Microwave for 30 seconds to melt the coconut oil.
  3. Add water, cold brew, and coconut milk to the mug. Stir well.
  4. Top the beverage off with sliced almonds (optional) and whipped topping.

Nutrition Facts: 

  • Without almonds: 200 calories, 2g carbs (2g net carbs), 20g fat, 1g protein
  • With almonds: 363 calories, 7g carbs (3.5g net carbs), 32g fat, 7g protein 

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You can also enjoy this recipe hot instead of cold — just add hot, brewed coffee instead of cold brew, and save the ice cubes for another day!

*A quick note that while sugar-free whipped topping is low in carbs, it contains artificial sweeteners and corn syrup. Be sure to check your ketone levels, as not everyone can enjoy this ingredient without being kicked out of ketosis.

keto diet recipe snacks

Getting Started on the Keto Diet Meal Plan

Okay, so you’ve got a full repository of keto diet recipes. Now what?

If you’d like to learn more about the keto diet, including what it is, how it works, foods to eat and avoid, pros and cons, and how to get started, check out my other article here.

Make sure you work with your doctor and Registered Dietitian to understand your nutrient needs before you start this diet. Not all recipes that I’ve listed will work for you and you may need to make modifications. 

You’ll also want to check your ketone levels to truly see if your body is in ketosis. Everyone responds differently to different types of foods, so it’s a matter of trial-and-error!

The Bottom Line

Simple, healthy keto diet recipes will help you stay on track and keep your body in ketosis. I’ve shared my favorite keto diet recipes with you for breakfast, lunch, dinner, snacks, and drinks.

To get started on the keto diet meal plan, you’ll first need to understand which version you want to follow, how it works, and weigh the pros and cons. I’ve shared my perspective on keto here if you’d like to learn more.

What are your favorite keto diet recipes? 

Comment below and let me know! I’d love to try them out in my kitchen!

Author Bio

Chrissy Arsenault, MBA, RDN, LD, is a registered dietitian nutritionist and licensed dietitian. She is the founder and CEO of a nutrition communications firm, Pink Pamplemousse LLC. She also coaches clients on various health conditions including heart disease, obesity, digestive issues, and diabetes. 

Follow Chrissy on Instagram (@thepinkpamplemousse) or visit her website.

References (For Keto Diet Recipes Health Benefits)

[1] Cowan AK, Wolstenholme BN. Avocado. Encyclopedia of Food and Health. Academic Press 2016: 294-300.

[2] Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015 Feb;115(2):249-63. 

[3] Garcia JP, Santana A, Baruqui DL, Suraci N. The Cardiovascular effects of chocolate. Rev Cardiovasc Med. 2018 Dec 30;19(4):123-127. 

[4] Shahidi F, Ambigaipalan P. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annu Rev Food Sci Technol. 2018 Mar 25;9:345-381. 

[5] Tripoli E, Giammanco M, Tabacchi G, Di Majo D, Giammanco S, La Guardia M. The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health. Nutr Res Rev. 2005 Jun;18(1):98-112. 

[6] Comai S, Bertazzo A, Brughera M, Crotti S. Tryptophan in health and disease. Adv Clin Chem. 2020;95:165-218. 

[7] Zhong Z, Wheeler MD, Li X, Froh M, Schemmer P, Yin M, Bunzendaul H, Bradford B, Lemasters JJ. L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent. Curr Opin Clin Nutr Metab Care. 2003 Mar;6(2):229-40. 

[8] Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019 May 25;11(5):1171.

[9] Sikora E, Bodziarczyk I. Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta Sci Pol Technol Aliment. 2012 Jul-Sep;11(3):239-48.

[10]  Smith AP, Brockman P, Flynn R, Maben A, Thomas M. Investigation of the effects of coffee on alertness and performance during the day and night. Neuropsychobiology. 1993;27(4):217-23. 

[11] Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468.

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