Fat Loss Keto Nutrition Weight Loss

Easy Spinach Recipes to Support Your Weight Loss Journey

People tend to have a love-hate relationship with spinach. Spinach is a mild-flavored and healthy vegetable that makes for a great ingredient in salads, pasta, sandwiches, and more.

This probably explains why Popeye the Sailor Man loves spinach.

Whether you wrinkle up your nose at the very mention of it or buy a large bag every week, the recipes below will transform your view on spinach forever. 

Lentil Salad with Beets and Spinach

Precooked lentils make this hearty lunch come together in 10 minutes (or less). You can also roast the beets ahead of time—look for the golden quality in grocery stores. They’re much less rumpled than red beets, which can stain your hands and your cutting board.


  • 1 1/2 teaspoons sherry vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/8 teaspoon black pepper
  • 2 teaspoons olive oil
  • 1/2 cup precooked lentils (such as Melissas)
  • 1 Roasted Golden Beet, cut into 1/2-inch wedges
  • 1 1/2 cups baby spinach
  • 1 1/2 tablespoons chopped toasted walnuts
  • 1 tablespoon crumbled Cotija cheese 


Combine the vinegar, mustard, and pepper in a small bowl. Whisk in the oil until emulsified. Stir together the lentils, beets, and spinach in a bowl.

Toss with the dressing. Top with the walnuts and cheese.

Creamed Spinach

Creamed spinach is a simple side dish that is also the ideal way to use up any dying spinach. The creaminess will make you forget you’re eating spinach and convert anyone into a fan of leafy greens. It seems like a lot of spinach, but it will boil down to almost zero, so don’t skimp on it. 


  • 20 oz. baby spinach
  • 2 tbsp. butter
  • 1/2 medium yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 c. milk
  • 1/4 c. heavy cream
  • 4 oz. cream cheese
  • Kosher salt 
  • Freshly ground black pepper 
  • Pinch cayenne pepper
  • 1/4 c. freshly grated Parmesan 


  1. In a large pot of boiling salted water, cook spinach for 30 seconds. Drain and place in a bowl of ice water. When cool enough to handle, drain and squeeze out as much excess water as possible.
  2. In a large skillet over medium heat, melt butter. Add and onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. 
  3. Add milk, heavy cream, and cream cheese to the skillet. Simmer until cream cheese is melted. Season with salt, pepper, and a pinch of cayenne. 
  4. Add spinach and Parmesan and stir to combine. 

One-Pot Pasta With Spinach and Tomatoes

This one-pot pasta dinner is simple, fresh, and healthful.

Preparing the pasta right in the sauce saves time and cleanup while soaking the noodles with more flavor. This quick recipe is also endlessly versatile and lends itself to plenty of easy ingredient swaps.

You can also add other healthy ingredients like sliced zucchini, mushrooms, leftover diced cooked chicken thighs, or crumbled sausage. You can also opt for whole wheat paste for a healthier option.


  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
  • 1 1/2 cups unsalted chicken stock
  • 1/2 teaspoon dried oregano
  • 8 ounces whole-grain spaghetti or linguine
  • 1/2 teaspoon salt
  • 10-ounce fresh spinach
  • 1 ounce Parmesan cheese, grated (about 1/4 cup) 


  1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
  4. Cover, reduce heat to medium-low, and cook for 7 minutes or until pasta is almost done.
  5. Uncover; stir in salt. Add spinach in batches, stirring until it wilts. Remove from heat and let stand 5 minutes before sprinkling cheese on top.


  • Trade out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
  • Use fresh grape tomatoes instead, and attach fresh herbs.
  • Combine chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a healthfuller dish.

Spinach Artichoke Zucchini Bites

These little chaps are scary addictive. Just as the zucchini becomes delicate, the cheese is getting melty and delicious.

If you want a little added color on your bites, turn the oven to broil on medium and cook them a couple of minutes more. Just keep an eye on them.

For a smart party trick, try making these in the air fryer! They come out flawlessly. 


  • 4 oz. cream cheese softened
  • 2/3 c. shredded mozzarella
  • 1/4 c. freshly grated Parmesan 
  • 1/2 c. canned artichoke hearts, drained and chopped
  • 1/2 c. frozen spinach, thawed and drained
  • 2 tbsp. sour cream 
  • 2 cloves garlic, minced
  • Pinch crushed red pepper flakes 
  • Kosher salt 
  • Freshly ground black pepper
  • 3 medium zucchini, cut into 1/2″ rounds 


  1. Preheat the oven to 400° and line a large baking sheet with parchment paper. In a medium bowl, combine cream cheese, mozzarella, Parmesan, artichokes, spinach, sour cream, garlic, and crushed red pepper. Season with salt and pepper. 
  2. Spread about a tablespoon of cream cheese mixture on top of each zucchini coin.
  3. Bake until zucchini is tender and cheese is melty, 15 minutes. For more color, broil on high, 1 to 2 minutes.

For Air Fryer

  1. In a medium bowl, combine cream cheese, mozzarella, Parmesan, artichokes, spinach, sour cream, garlic, and crushed red pepper. Season with salt and pepper. Set aside.
  2. Cook zucchini slices in an air fryer at 375° for 8 minutes, then top each piece with one tablespoon cream cheese mixture. 
  3. Return to the air fryer and continue cooking in batches until the cheese is profoundly golden and zucchini is tender, about 10 minutes more. 

Creamed Curried Spinach

Curry powder attaches warmth and earthiness to this speedy version of creamed spinach. Whole milk yogurt gives the side a tasty mouthfeel and plenty of body. Serve with steak or with seared planks of spice-rubbed tofu.


  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon crushed red pepper
  • 5 thinly sliced garlic cloves
  • 1/2 cup thinly sliced shallots
  • 3/4 teaspoon curry powder
  • 1 pound fresh baby spinach
  • 1/2 cup plain whole-milk Greek yogurt
  • 1/4 teaspoon kosher salt 


Drizzle extra-virgin olive oil in a large skillet over medium-high heat. Saute crushed red pepper and thinly sliced garlic clove for about 2 minutes.

Add thinly sliced shallots and curry powder; cook for 2 minutes. Add fresh baby spinach to pan in batches, stirring until wilted before adding more. Stir in yogurt and kosher salt.

Spinach Artichoke Orzo

The flavors of your desired dip are now in an orzo dish.


  • 1 tbsp. unsalted butter 
  • 3 cloves garlic, minced
  • 2 sliced green onions, whites, and light greens separated from the dark
  • 3/4 lb. orzo
  • 3 1/4 c. low-sodium chicken broth
  • Kosher salt
  • Freshly ground black pepper
  • 4 oz. cream cheese, cubed
  • 1/4 c. freshly grated Parmesan, plus more for serving
  • 1 (12-oz.) package frozen artichoke hearts, quartered 
  • 3 c. baby spinach
  • 2 tsp. finely grated lemon zest, plus 1 tbsp. fresh lemon juice 


  1. In a large skillet, melt butter over medium.
  2. Add garlic and white and light green parts of green onion, cook, occasionally stirring, until just beginning to brown.
  3. Add orzo and broth and season with salt and pepper. Bring to a simmer. Cook, frequently stirring until orzo is just al dente, about 10 minutes.
  4. Stir in cream cheese and Parmesan until melted and combined. Add artichoke and cook until warmed through. Add spinach and stir until wilted.
  5. Remove from heat and add lemon juice and zest. Season with salt and pepper, stir to combine. Sprinkle with green parts of green onion and more Parmesan.

Feta-Quinoa Cakes with Spinach

Precooked whole grains are possibly the best possible addition to the convenience food lineup. It helps you save time and comes in serving-friendly containers.

Look for unseasoned grains for a product that’s more adaptable and lower in sodium.

While most precooked bits call for some cooking to reheat and finish hydrating, we leap that step here. The quinoa will plump in the fluid from the cake batter and finish cooking in the skillet.

Watch for feta cheese crumbles to save even more time, but hop the reduced-fat kind; these can taste rubbery.


  • 1 cup frozen green peas, thawed
  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)
  • 1/3 cup grated yellow onion
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 2 garlic cloves, grated
  • 1 teaspoon grated lemon rind
  • 2 teaspoons fresh lemon juice
  • 3 ounces feta cheese crumbles (about 3/4 cup)
  • 3 large eggs, lightly beaten
  • 2 (8-oz.) pkg. pre-cooked plain quinoa (such as Simply Balanced)
  • 3/8 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 1/2 tablespoons olive oil, divided
  • 6 cups fresh baby spinach or watercress
  • 2 tablespoons canola mayonnaise
  • 2 tablespoons light sour cream
  • 1/4 teaspoon smoked paprika 


  1. Combine the first ten ingredients in a large bowl. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Divide and shape mixture into 8 (1-inch-thick) patties (about 1/2 cup each).
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add patties to pan; cook 4 minutes on each side or until browned and crisp. Remove from heat.
  3. Combine remaining 1 1/2 teaspoons oil and spinach in a medium bowl; toss gently to combine.
  4. Combine remaining 1/8 teaspoon salt, remaining 1/4 teaspoon pepper, mayonnaise, sour cream, and paprika in a bowl, stirring with a whisk.
  5. Divide spinach among four plates; top evenly with patties and mayonnaise mixture. Serve immediately.

Creamed Spinach Stuffed Salmon

If you’re doubtful about the combination of cheese and salmon, don’t be. We assure you, it’s AMAZING.


  • 4 (6-oz.) salmon fillets
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 (8-oz.) block cream cheese, softened
  • 1/2 c. shredded mozzarella
  • 1/2 c. frozen spinach, defrosted
  • 1/4 tsp. garlic powder
  • Pinch of red pepper flakes
  • 2 tbsp. extra-virgin olive oil
  • 2 tbsp. butter
  • Juice of 1/2 lemon


  1. Season salmon all over with salt and pepper. In a large bowl, mix cream cheese, mozzarella, spinach, garlic powder, and red pepper flakes. 
  2. Using a paring knife, slice a slit in each salmon to create a pocket. Stuff pockets with cream cheese mixture. 
  3. Heat oil in a large skillet over medium heat. Add salmon skin side down and cook until seared, about 6 minutes, then flip salmon.
  4. Add butter and squeeze lemon juice all over. Cook until the skin is crispy, another 6 minutes. Serve warm.

Spinach, Hummus, and Bell Pepper Wraps

Fresh, flavorful, veggie-packed, and set in 10-minute ease—now that’s a meal we can stand behind!

Hummus gives a winning combo of protein and healthy fat for staying power, while fresh bell peppers and spinach provide a satisfying crunch. Tomato-and-basil feta cheese supplements a kick of salty tang and Mediterranean flair.

Make this wrap the night before and place it in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to retain calories in check; you can find them at most supermarkets.

Match this tasty wrap with whole-wheat crackers or a piece of fruit to turn out a nutritious, delicious lunch.


  • 2 (1.9-oz.) whole-grain flatbreads (such as Flatout Light)
  • 1/2 cup roasted garlic hummus
  • 1 small red bell pepper, thinly sliced
  • 1 cup firmly packed baby spinach
  • 1 ounce crumbled tomato-and-basil feta cheese (about 1/4 cup) 


  1. Spread each flatbread with 1/4 cup hummus, leaving a 1/2-inch border around the edge.
  2. Divide the bell pepper evenly between the flatbreads; top each with 1/2 cup spinach and two tablespoons of cheese.
  3. Starting from one short side, roll up the wraps. Cut each wrap in half, and secure with wooden picks.

Creamed Spinach Chicken

Be prepared to lick your plate clean because you’ll be eating straight out of the pan. 


  • 2 tbsp. extra-virgin olive oil, divided
  • 4 boneless skinless chicken breasts
  • 2 tsp. paprika
  • Kosher salt
  • Freshly ground black pepper
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 10 oz. baby spinach
  • 1 c. heavy cream
  • 3/4 c. low-sodium chicken broth
  • 1 c. shredded mozzarella
  • 1/2 c. freshly grated Parmesan
  • Crusty bread, for serving (optional) 


  1. In a large skillet over medium heat, heat one tablespoon oil. Season chicken with paprika, salt, and pepper and cook until golden and no longer pink, 8 minutes per side. Transfer to a plate. 
  2. Heat remaining tablespoon oil. Add onion and cook until soft, 5 minutes, then add garlic and cook 1 minute more. Add spinach in batches until wilted. 
  3. Pour over heavy cream and chicken broth and simmer for 3 minutes. Add mozzarella and Parmesan and stir until melted, then return chicken to skillet and simmer 5 minutes. 
  4. Serve creamed spinach spooned over chicken with bread, if using.

Zucchini and Spinach Chilaquiles

This Verde version of a Mexican brunch masterpiece is the perfect introduction to summer.

If you have time, try turning out canned tomatillos for something fresh. Take out the papery husks from 8 ounces fresh tomatillos, toss with one tablespoon oil on a baking sheet, and broil for 6 minutes or until lightly charred. Cool before processing.

Queso fresco has the texture of strained ricotta. It won’t melt under the broiler, but its mild flavor will be a welcome contrast to the heat in the tomatillo mixture.

Add scrambled eggs to each portion for a little extra protein.


  • 1 cup chopped fresh cilantro, divided
  • 2 medium poblano peppers, seeded and chopped
  • 1 (12-oz.) can tomatillos, drained
  • 4 tablespoons water, as needed
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 2 cups chopped zucchini
  • 1 cup sliced red onion
  • 1 jalapeño, seeded and sliced
  • 2 cups baby spinach, coarsely chopped
  • 4 ounces multigrain tortilla chips (about 4 cups)
  • 2 ounces queso fresco, crumbled (about 1/2 cup)
  • 1/4 cup roasted unsalted pumpkin seeds
  • 1 1/2 tablespoons hot sauce, optional 


  1. Preheat the broiler to high.
  2. Place 3/4 cup cilantro, peppers, and tomatillos in a food processor; process 20 seconds. Add water, one tablespoon at a time, until sauce reaches desired consistency. Stir in juice.
  3. Heat oil in a 10-inch cast-iron skillet over medium-high. Add zucchini, onion, and jalapeño; cook for 6 minutes. Add spinach, stirring to wilt. Place zucchini mixture in a bowl. Wipeout pan.
  4. Arrange tortilla chips in pan; top with tomatillo mixture, zucchini mixture, and cheese. Broil 2 minutes. Top with remaining 1/4 cup cilantro, pumpkin seeds, and hot sauce, if desired.

Spinach Pesto Pasta with Shrimp

Pesto is a prominent big-batch sauce for using up a mix of herbs and greens, but it tends to go army green if prepared ahead.

You should quickly blanch spinach and basil to preserve the color without diluting flavor, then bump up the green with fresh parsley. A little chopped tomato can add moisture and mild acidity.

Be sure to press the plastic wrap directly on the surface of the pesto to prevent it from browning. A simple shrimp and asparagus pasta toss let the pesto shine; you could also use chicken breast, broccoli florets, or haricots verts.



  • 2 cups packed fresh baby spinach
  • 1 cup packed fresh basil leaves
  • 1/2 cup loosely packed fresh flat-leaf parsley
  • 1/2 cup seeded chopped plum tomato
  • 6 tablespoons chopped toasted walnuts
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 1/2 ounces Parmesan cheese, grated (about 1/3 cup)
  • 1 garlic clove, chopped
  • 2 tablespoons extra-virgin olive oil


  • 8 ounces uncooked whole-wheat penne pasta
  • 1 pound fresh asparagus, cut into 2-in. pieces
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 pound large fresh shrimp, peeled and deveined
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon black pepper
  • 1/2 cup halved multicolored grape tomatoes
  • 1/4 teaspoon kosher salt 


  1. To prepare pesto, bring a large saucepan filled with water to a boil.
  2. Add spinach and basil; cook for 20 seconds. Remove spinach mixture to a bowl filled with ice water (reserve water in the pan).
  3. Let it stand for 30 seconds. Drain and pat dry with paper towels.
  4. Place parsley and next seven ingredients (through garlic) in a food processor; process until finely chopped.
  5. Add spinach mixture and two tablespoons oil; process to combine.
  6. Place 3/4 cup pesto in a small bowl; place plastic wrap directly on pesto.
  7. Reserve for Pesto Chicken with Blistered Tomatoes and Vegetable Soup au Pistou.
  1. To prepare pasta, return water in the pan to a boil.
  2. Add pasta; cook according to package directions, adding asparagus during the last 5 minutes of cooking.
  3. Drain in a colander over a bowl, reserving 3/4 cup cooking liquid.
  4. Heat 1 tablespoon oil and butter in a large skillet over medium-high until butter melts. Sprinkle shrimp with red pepper and 1/4 teaspoon black pepper.
  5. Add shrimp to pan; cook 1 to 2 minutes on each side or until done. Remove shrimp from the pan.
  6. Add pasta mixture and reserved 3/4 cup cooking liquid to pan; cook for 1 minute.
  7. Stir in the remaining six tablespoons pesto, shrimp, grape tomatoes, and 1/4 teaspoon salt.

Final Thoughts

Spinach is a nutritious, leafy green. No wonder it offers a handful of health benefits.

Spinach may reduce oxidative stress, enhance eye health, and help prevent heart disease and cancer.

If you’re curious about its health-boosting potential, spinach is an accessible food to add to your diet.

Keto Nutrition

Diet Soda: Can You Have it While on Keto?

One question commonly asked by people who are considering the Ketogenic diet is whether they can drink soda.

Here’s the thing: The Keto diet is a low-carb, high-fat diet. It also prioritizes genuine, high-quality food that is packed with nutrition.

That said, let’s tear it down to see how diet soda measures up to these standards. In this article, we’ll look at the ingredients in diet soda, the effect it has on your health, and where it fits on keto.

What is Keto Diet?

To know whether soda is Keto-friendly, it’s best first to understand what a Keto diet is.

First, it is a low-carb, high-fat diet. Meaning, you have to limit your carb intake.

Second, the Keto diet allows you to achieve ketosis. It is a metabolic state wherein your body burns fat for fuel instead of carbohydrates. The reason you can accomplish this is a Keto diet is that your daily carb intake is limited.

Studies have shown that entering ketosis and living a ketogenic lifestyle can help with diabetes, Alzheimer’s, and even cancer. If your quality of life is in the gutter due to lack of sleep, digestive problems, hormonal imbalance, lack of energy, or excess weight, it is pretty exciting to know that you can take control of your health.

What’s in Your Diet Soda?

If you consider a lifestyle transformation like keto, it may mean changing some of your old eating patterns. Since diet soda is so famous in the US, this could be one of the turns you’re thinking about changing.

Let’s try to see if it’s worth it! We’ll begin with the nutrition label.

Diet Coke ingredients, for instance, are carbonated water, caramel color, phosphoric acid, aspartame, potassium benzoate, citric acid, natural flavors, and caffeine.

They said it has zero calories and zero carbs. While it looks safe, that doesn’t mean that it is enough to achieve weight loss and ketosis.

Keep in mind that the Keto diet is all about eating real, high-quality foods for optimal health. Diet Coke may check some keto boxes, but it doesn’t check the one we believe is the most essential: natural and nutrient-dense.

Simply put, diet sodas don’t add any nutritional content to your daily diet.

If we jump into the nutrition label a bit further, we stumble upon a few difficult to pronounce ingredients, aspartame being one of them.

As it turns out, aspartame isn’t the safest component. Learning a bit more about it may help you determine if diet soda belongs on the keto diet―or any diet for that matter.

Aspartame Poses Health Risks

Aspartame is an artificial sweetener that you can find in diet sodas. It’s also an essential ingredient in popular sugar alternatives like Equal and NutraSweet.

These are all brands we recognize well and that have kept our sweet tooths happy. But, there’s some mad science behind the substance they are composed of.

Aspartame is made up of aspartic acid and phenylalanine, which are both varieties of amino acids.

Aspartic acid is produced naturally in the body, and phenylalanine is an essential amino acid. Meaning, we get the latter from the food we eat.

When absorbed in the body, aspartame turns to methanol, which is toxic in large doses. When heated, it can even transform into formaldehyde―a cancer-causing element.

It is also believed that aspartame contributes to a couple of health problems like seizures, kidney disease, depression, heart issues, stroke, and dementia.

Diet Soda and Weight Loss

By now, you should know that diet soda is unhealthy. Moreover, it prevents you from losing weight.

We know that it is confusing since a diet soda does not have calories and carbs.

One probability is that diet soda makes you crave more sweets. This can lead to a vicious cycle that can hinder you from losing weight.

In addition, the sweet taste may trigger your blood sugar to spike, and imbalanced insulin levels are a relevant factor to weight gain. That’s because artificial sweeteners in diet soda can alter your gut’s microbiome.

An altered microbiome could produce insulin-resistant gut bacteria that causes blood sugar levels to spike.

Diet Soda and Keto

Technically, a diet soda ticks a couple of boxes relevant to the Keto diet.

But it is a healthy option, despite FDA saying that artificial sweeteners are safe to consume.

If you’re looking to stay healthy and obtain your body transformation goals, we advise staying away from these sweeteners. They are made in labs and aren’t natural, which is the most significant reason we believe they don’t belong on keto or any other diet.

5 Reasons Why Diet Soda on Keto is Bad for You

We are talking about carbonated water infused artificial sweeteners and other synthetic additives. On the other hand, non-caloric drinks without added sugar and carbohydrates are keto-friendly.

But is it that simple? The quick answer is no.

That’s said, let have an in-depth look at natural and artificial sweeteners:

Diet Soda can Harm Your Gut Health

Synthetic sweeteners like aspartame, saccharin, and sucralose are known to mess with your gut microbiome.

They are killing so-called “good” microbes while letting the bad ones overrun your gut microflora.

Even stevia can alter the composition of your gut microbiome. According to a study, a single package of the sucralose-based sweetener Splenda destroys 50 percent of healthy gut microflora.

With this in mind, such a rise of “bad” gut microbes causes an immunological effect in the body. This can lead to weight gain.

Another artificial sweetener that’s becoming infamous is the acesulfame potassium. It’s as sweet as aspartame and 200 times sweeter than table sugar.

Acesulfame K is more repellent to heat and acids than aspartame. Hence, it has critical side effects other than altering your gut microbiome and weight gain. It is also believed to harm your cognitive brain function.

In short, acesulfame potassium is as risky for you as aspartame on keto.

Sweet Taste is a Fat Storage Signal

From a historical view, sweet taste used to be rare. Nature gave a sweet taste in the form of ripe summer fruits and honey. Moreover, in medieval times, honey was the only sweetener.

Fruits and honey are rich in fructose – a vital driver of insulin resistance in liver cells. Thus, it’s possible that obesity could have been our Stone Age ancestors’ pass for survival.

If they discovered something sweet, nature made sure that humans ate it. Moreover, today’s fruits are candy on a tree compared to their ancestral versions.

For example, the middle ages’ apples (crab apples) were practically inedible, and wild strawberries used to be way smaller.

The first sugar cane plantations were developed in the days of the crusaders. Since it was a luxury good until the 19th century, sugar was essentially used for medicine and rarely for cooking.

Consequently, people didn’t have sweet dishes at all.

For hundreds of thousands of years, sweet taste was seasonal and inadequate due to natural events.

Therefore, our bodies still recognize it as an evolutionary signal for storing fat to survive wintertime. But thanks to artificial sweeteners and sugar, our bodies are encountering an endless summer.

Since it disrupts its circadian clock, the 24/7 availability of sweet taste is similar to jet lag to the human body.

Besides the 24 hours based circadian clock, there’s also one tied to the moon cycle, drawing a sense for seasons.

Fruit season used to be necessary for survival. But since then, we are interrupting the circadian rhythm.

Because we are consuming dietary fructose and sweetened drinks like diet coke all year round, we tend to gain weight.

The sweet taste is an evolutionary signal to the body, animating fat storage to survive winter. Since it’s not about sugar, non-caloric sweeteners are efficiently promoting body fat.

Diet Soda Keto Promotes Cravings for Sweets

Did you ever ask yourself why we are so susceptible to sweetness and why it seems to be the most addictive taste? A significant reason is that two-thirds of our taste buds are responsible for sweet taste.

The big hint to the evolutionary sensitivity to sweetness is not just sugar molecules but also artificial sweeteners, which adhere to the tongue’s receptors. In other words, diet soda makes our brain grasping for sweet taste.

Because compared to salty taste, sweetness has a positive feedback arrangement. It’s more likely to make you addicted. The more you consume, the more you desire.

If the brain craves sweets like glucose but receives non-caloric sweeteners, it results in more cravings. Moreover, functional magnetic resonance imaging examinations showed that sucralose does not fully activate the brain’s reward center like glucose does.

Consequently, the brain aims towards the full activation of the reward center. This makes it more likely to amplify cravings and a bad habit of eating sweets.

With that in mind, researchers have also found that replacing caloric beverages with diet soda does not lead to total calorie loss. This is due to increased appetite.

Recently, scientists at Yale University discovered that the intensity of sweetness indicates the amount of energy stored in food to our brains. Therefore, the signal representing nutritional value and the metabolic response can be distracted by drinking diet soda.

Since a sweetened non-caloric drink can trigger a more robust metabolic response than a sugary beverage, diet soda on keto is a bad idea.

Artificial sweeteners are scrambling our brains by partially stimulating the reward center and fostering cravings for sweets. Furthermore, the metabolic response is disturbed due to missing nutritional value in diet soda.

Diet Soda Raises Insulin Levels

Insulin, not calories or a shortage of physical activity, is the ultimate driver of obesity. With this in mind, it does not matter if food increases blood sugar levels as long as it elevates insulin.

Therefore, we need to have a glance at the insulin response to artificial sweeteners. Sucralose doesn’t produce any glucose or calories in your body, but it raises insulin levels by 20 percent.

Likewise, other artificial and natural sweeteners spur insulin.

Nevertheless, the traditional sweeteners aspartame and stevia almost don’t have an impact on blood sugar levels. But they increase insulin more significantly than table sugar does.

Although diet drinks on keto may not produce any additional carbs, sugar, or even calories, they support your body to produce insulin. And the hormone affects weight gain.

A single diet coke might not beat you out of ketosis, but too much of it can. Furthermore, diet soda intensifies the risks of metabolic syndrome, strokes, and heart attacks.

Non-caloric sweeteners can raise insulin levels more than regular sodas. Consequently, you are developing modern diseases and weight gain by drinking diet soda on keto.

It can lead to Weight Gain and Health Risks

Here’s a general question produced by statistical evidence. If diet soda is at least impartial in weight gain, why did its consumption and obesity skyrocket in the last decades?

The University of Texas Health Sciences Center discovered that weight gain could increase as much as 47% when you consume diet soda.

In another research, the American Cancer Society demonstrated how diet soda could foster weight loss among 70,000 plus women. But the outcome wasn’t what they anticipated. Women consuming artificial sweeteners were significantly more likely to increase in weight.

And the list of related research goes on.

However, artificial sweeteners don’t just raise the risk of obesity.

The Women’s Health Initiative Observational Study examined 59,614 women over 8.7 years. The outcome? Participants drinking two or more diet sodas per day encountered a 30% higher risk of cardiovascular events.

And that’s consistent with an investigation conducted at the University of Miami, yielding a 43% rise in strokes and heart attacks.

Do you see why diet soda on keto is a poor approach? Because there is a lot of evidence that it causes weight gain and other health risks.

There’s Still Hope for Your Sweet Tooth

We understand if you’re starting to have a negative connotation about diet soda. But there is still hope.

Eliminating diet soda from your diet doesn’t mean that you have to stop treating yourself to refreshing and sweet drinks. You’ll just need to make things a little differently.

If you’re on the Keto diet, you can use keto-friendly sweeteners like monk fruit, erythritol, and stevia to sweeten our desserts and drinks.

One of the most common zero-calorie soft drinks is Zevia. This is a beverage sweetened by SweetSmart. It is a mixture of stevia extract, monk fruit extract, and erythritol. 

The number of flavors in their line gives each recovering soda addict something to enjoy.

Other great alternatives are sparkling water like Perrier, La Croix, and Bubly. 

Below is a list of keto-friendly drinks you can attach to your diet. You can sweeten them with the sweeteners we suggest as they are natural and plant-based, don’t raise insulin levels, and are low-carb.

  • Coffee, or Keto Butter Coffee
  • Iced or Hot Tea
  • Water
  • Carbonated Water
  • Electrolytes
  • Alcohol (certain types, in moderation)
  • Keto Protein Powder Smoothies
  • Low-carb nut or alternative dairy drinks

Final Thoughts

So, does diet soda have a spot on the keto diet? The quick answer is no.

The Keto diet emphasizes real food. Meaning, what you consume should be natural, high-quality, and nutrient-dense. Doing so can help you attain your health goals.

Artificial sweeteners like aspartame don’t fit the bill. But don’t be discouraged because sweets are still welcome on keto. It is just a matter of using Keto-friendly sweeteners like monk fruit, erythritol, and stevia.

Keto Facts

Is Hummus Keto-Friendly?

No, at least not in its traditional sense. That’s because traditional hummus uses chickpeas. And a cup of chickpeas has 35 grams of carbohydrates.

If you follow the Keto diet, you might want to stay away from chickpeas and other legumes. That’s because the Ketogenic diet only allows a limited carb intake daily.

What is Hummus?

Hummus is a middle-eastern staple. It is used as a dip, spread, or a savory dish. It is made using chickpeas, olive oil, tahini, lemon, and garlic.

It is also the Arabic word for chickpea.

Luckily, hummus can be versatile. You can change its flavor by adding spices of your choice. You can also top it with artichokes or sun-dried tomatoes.

But more importantly, you can make it Keto-friendly. The best part is that this savory dish has tons of nutritional appeal.

Why is Hummus Not Keto-friendly?

Aside from the fact that chickpeas are carb-laden, they are also low in fat.

You see, chickpeas are a distinct type of pulse. Meaning, it is a dry, edible bean that comes from a pod. And unlike peanuts or soy, it is low in fat.

Meanwhile, a Keto diet is a high-fat, low-carb diet. This explains why traditional hummus is less likely to be Keto-friendly.

Antinutrients: Another Reason to Avoid Chickpeas

Achieving ketosis allows you to lose weight. But to be in ketosis means you’ll need to stick to a precise macronutrient ratio. You also need to ensure that you’re getting all the nutrients you need.

The problem is that chickpeas have several antinutrients.

Antinutrients are like plant toxins that work against your nutritional well-being. What it does is it blocks some minerals, including iron, calcium, and magnesium, so your body won’t be able to use them.

Antinutrients bind fast and securely to minerals, making them insoluble. This suggests that they no longer stay dissolved in your blood, making them unavailable for cellular uptake. 

So, even if you think you’re getting plenty of micronutrients, you may not be obtaining enough. Not even when you’re taking supplements.

The principal antinutrients in chickpeas are:

  • Phytic acid
  • Lectins
  • Oxalates
  • Hemagglutinin
  • Tannins
  • Saponins

Research shows that boiling and microwaving chickpeas decreased all antinutrients except for phytic acid. Germination, however, had a more massive effect in reducing phytic acid in chickpeas.

To germinate chickpeas, you need to soak them in water or sunlight for at least 36 hours. When done correctly, small roots that look like commas will sprout. This indicates germination.

Another study revealed that soaking the pulses in distilled water “significantly lowered” the lectins and oxalates. However, it doesn’t have an impact on phytic acid.

How to Make Hummus Keto-friendly?

Sure, traditional hummus is less likely to be Keto-friendly. However, you can turn it into something low-carb.

For one, you can use Keto-friendly alternatives like Cauliflower or avocado as your main ingredients. And then you can use it as a dip for celery, tomatoes, or cucumbers.

This is to ensure that you won’t go over your daily net carb allowance.

That said, here are five Keto-friendly hummus recipes that you should try:

Cauliflower Hummus

Cauliflower prevails supreme in the keto world, and it’s because it is divinely tasty and not that expensive.

Cauliflower is a low-carb, cruciferous vegetable from the genus Brassica. It is from the same family as Broccoli and Brussels Sprouts.

It has recently become a popular substitute for starchy potatoes and rice. It also explains why Cauliflower has become one of the pillars of a Ketogenic diet.

That said, roasted Cauliflower is probably the best way to approach keto hummus. It has the same texture and tastes great. Just by using seven ingredients, this roasted cauliflower keto hummus prepared by Wholesome Yum is excellent.

You can also try Food and Wine’s dairy-free and gluten-free cauliflower hummus recipe. 

Generally, a Keto-friendly Cauliflower hummus calls for vegetable oil. Hence, it would be best to go for olive oil or avocado oil for added fat. On the other hand, corn oil and soy oil are high in omega-6, which you want to bypass.

Another thing to keep in mind that tahini usually calls for an added 5.3 grams of net carbs for every two cups. If you want to keep your net carbs to a minimum, consider leaving off tahini or sesame seeds.

Otherwise, reduce the amount you will need.

Avocado Hummus

Avocado hummus is going to be a bit heavier in fat than regular hummus. But that’s not a bad thing. Moreover, Avocado hummus is not the same as guac.

This keto avocado hummus recipe from KetoDietApp is excellent. It uses macadamia nuts instead of chickpeas, giving hummus a unique spin.

In relation to this, Avocados are rich in monounsaturated fats but low in net carbs. According to a survey of 17,000 adults, those who ate avocados had a statistically significant lower body weight.

The survey also showed the following:

  • Lower body mass index (BMI) and waist circumference
  • Higher high-density lipoprotein (HDL)
  • 50% fewer chances of producing metabolic syndrome.

In another survey, adults who eat Avocados have less chance of gaining weight.

Here’s the thing: The secret to creating an avocado keto dip that’s different from guacamole is in the mayo. The Spruce Eats has a recipe that ends in a delicious spread that’s sure to please. 

Artichoke Hummus

Artichoke hummus is also a fun alternative, although this one will taste slightly closer to a dip than “hummus.”

You can trade the olive oil for Greek yogurt to decrease the fat load if you want as well. If you prefer spinach artichoke dip, then this is the way to go.

All parts of artichokes have been used for their medicinal attributes for centuries. Not only are artichokes known to strengthen the liver and gallbladder, but researchers are examining artichokes as promoters of cardiovascular health.

A recent study shows that an artichoke leaf extract helps decrease the symptoms of non-alcoholic fatty liver disease. It is a chronic liver condition common in obese people and is often the result of metabolic syndrome.

Made with artichoke hearts, mayo, and parmesan cheese, this keto spread is awesome! Adding low-carb spinach can make this Artichoke hummus one of your all-time favorite keto-friendly recipes. 

Zucchini Hummus

This is the lowest fat alternative here. Since zucchini is already filled with water, you don’t need any oil to help achieve a texture similar to hummus.

Moreover, it is lighter than a traditional hummus, making it an excellent choice for guilt-free snacking.

Use this cool zucchini hummus recipe from DetoxInista to get inspired. And remember that you can always make hummus your own with different flavorings and toppings!

Almond Hummus

This is a bit left of center, but the concept of using leftover almond pulp from homemade almond milk is a great idea.

After you obtain all the pulp, just throw all of it in the blender along with the usual hummus ingredients like tahini, lemon, and garlic.

For more inspiration, you can check out DetoxInista’s Almond Hummus recipe!

Tips for Making a Keto-Friendly Hummus 

Just because you are following a Keto diet does not mean you can no longer enjoy your favorite hummus. The recipes listed above proved that.

Hence, there is a way to reach that craving without falling off the Ketosis wagon. All you need to do is replace the chickpeas with Keto-friendly options.

Moreover, homemade and Keto-friendly hummus is so easy to make. Hence, you can make them in large volume, allowing you to snack on them for weeks.

Doing them from scratch is also a great way to keep your macro ratios optimal. This means that you know what’s in your hummus, and you can ensure that everything is Keto-friendly.

For instance, you can drizzle a tablespoon of MCT Oil over your Keto-hummus. It is an excellent fat source and allows you to burn fat as fuel fast. It also allows you to feel saturated longer.

The Bottom Line

Generally, Hummus is not Keto-friendly since its main ingredient is chickpeas, a carb-laden pulse. However, you can make it low-carb using a Keto-friendly substitute. 

Avocado, Cauliflower, and artichoke are the best choices. Try serving it with low-carb vegetables, such as celery, tomatoes, and cucumbers for a perfect Keto appetizer or snack.


The Importance of Activity Tracking

Since grade school, we were taught the importance of having plenty of exercises. But as we age and take in adult responsibilities, it’s challenging to squeeze a time to workout.

Aside from reducing your sodium and alcohol consumption to manage your blood pressure, for instance, there are other lifestyle changes you can do. This is where having an exercise program could come in handy.

Luckily, there’s a simple method of staying fit. The trick is tracking how many minutes of activity you occupy each day and each week.

Once you’ve laid out what you do and where you fall short, you can figure out how you can incorporate exercise into your routine.

For example, you might already be using half-hour for walks in the park with your dog on Saturday mornings and playing an hour of tennis each Sunday. Log in on the sheet, and your cardio is done for the day.

However, you have no cardio from Monday through Friday. So, instead of driving to work, consider walking if possible. If not, you can opt to park from the far end of the parking lot or take the stairs instead of the elevator.

The key here is to have 30 minutes of manual effort, and you’re good to go.

Aside from cardio, you can also log stretching and strength-building exercises. Still, you should always check with your doctor before you start a new exercise regimen. More so if you have pre-existing health issues.

Nonetheless, regular physical activity is a proven method for reducing health risks like high blood pressure. It also allows you to reap the following benefits:

  • Retrain your heart and lungs to move blood and oxygen with less stress and strain.
  • Reduce your risk of heart disease.
  • Reduce your cholesterol.
  • Stop or delay osteoporosis.
  • Lessen your weight and eliminate obesity.
  • Reduce symptoms of anxiety and depression.
  • Help ease arthritis pain.

The key here is to do things slowly. No one became a triathlete overnight, anyway.

Establish small, achievable goals each week and then make gradual improvements until you reach the recommended weekly totals on your Fitness Log.

Remember: The best way to attain your goal is to find activities that you enjoy and use them to reach your weekly exercise target. That said, you should keep the following things in mind:

Moderate Activity

Moderate activity gets your heart pumping but doesn’t exaggerate it and leave you completely out of breath.

You can walk rapidly, do light aerobics, play baseball or softball, go hiking, or swim. And if you’re hanging out with friends, consider taking a bike ride instead of having coffee.

Vigorous Activity

Vigorous activities leave you sweaty and almost out of breath. You can do jump rope, run, box, weight train, race-walk, or learn karate.

Try adjusting your routine: Play a little one-on-one basketball with a friend. You’ll both be more suited for it!

Here are other ways you can sneak in some exercise:

  • Washing and waxing a car for 45-60 minutes
  • Playing volleyball for 45-60 minutes
  • Washing windows or floors for 45-60 minutes
  • Playing touch football for 45 minutes
  • Gardening for 30-45 minutes
  • Walking two miles in 30 minutes
  • Wheeling self in a wheelchair for 30-40 minutes
  • Shooting a basketball for 30 minutes or play basketball for 15-20 minutes
  • Pushing a stroller 1½ miles in 30 minutes
  • Bicycling five miles in 30 minutes or for miles in 15 minutes
  • Raking leaves for 30 minutes
  • Dancing fast for 30 minutes
  • Water aerobics for 30 minutes
  • Swimming laps for 20 minutes
  • Shoveling snow for 15 minutes
  • Stair walking for 15 minutes
  • Jumping rope for 15 minutes
  • Running 1½ miles in 15 minutes

Five reasons to track your activity

1. It helps you concentrate on a clear goal

It is common knowledge that your goal should be SMART:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-based

It doesn’t matter whether your goal is to lose weight or improve your fitness. What’s important is that you can track your movements by establishing SMART goals.

An example of a SMART fitness goal would be reaching 10,000 steps a day. And you can measure it by wearing a pedometer.

2. It stimulates you

Recognizing your progress and knowing that everything you do counts can be motivational.

Those flashing lights on your wrist, the complimentary alerts when you reach a new milestone, and the note that you have a specific target to reach can inspire you to achieve your goals.

3. It keeps you responsible

A fitness tracker gives you a clear idea of what you’re executing, helping you be honest with yourself, and making intelligent choices. If you’re not tracking your activity, it can easy to exaggerate or misjudge how much you’re moving throughout the day.

Metrics tell you the real narrative, and you’d want to be examining your best results at the end of the day. So, you’ll be supported to find more opportunities to be active wherever you can.

4. It helps you understand your progress

The best part of tracking your activity is the feeling of accomplishment that comes when you reach your daily goals. There’s nothing like that little dash of positive support when you know you’ve done what you set out to do – and it can be addictive.

It can also help you look at your development over the long term to see how far you’ve come, no matter where you started from.

Compare your steps to your regular averages a week or a month ago. Chances are, you’ve made excellent strides, and you should feel good about it!

5. You can do more than just track steps

Tracking your steps with a pedometer is a comprehensive, simple solution. But some of the benefits of using a more advanced fitness tracker are the other features it offers you.

For example, the Fitbit Flex shows you how many “active minutes” you have completed (with 30 minutes being the default target.) It also allows you to measure your sleep, giving you an exciting picture of how restful your nights are.

Plus, you can track things like your food, weight, and hydration, helping to produce a fuller image of your overall health.

Can it be as simple as counting steps?

Before we jump into how we should be tracking our activity, we need to level-set. What does “physical activity” mean specifically?

Moderate physical activity refers to any movement you make. Then, there’s exercise, a subcategory of physical activity that’s more powerful or strenuous. Both have benefits, and it’s essential to be sure you’re getting loads of each.

Our bodies aren’t meant to sit all day, but — through no guilt of our own, many of our everyday routines are sitting-centric.

We sit in our cars, we sit at our desks, we sit on the couch after a long day at work. All this sitting can total up to a lot of downtimes where we’re just flat-out inactive.

When you’re sitting all day, your body tenses up in ways that it shouldn’t. Standing up and moving around helps reduce this tension and gets your blood flowing. It is recommended to devote at least 10 minutes throughout the day to be physically active. This can include stretching, marching in place, or taking a lap around your office or home.

These days, every activity tracker has its own set of metrics and goals to help support you sit less and move more. When it comes to tracking your general activity level, you’d still opt for simplifying things by focusing on your step count. If you notice your way behind on steps, it’s the motivation for you to get up and walk around.

The aim is to be moving around throughout the day, and taking steps every hour is a great way to achieve that.

While you probably don’t require 10,000 steps a day, choosing a step goal that’s practical for you ensures that you’re being active enough.

However, the downside of tracking your steps is that it’s not always the best method to get some exercise.

Where did 10,000 steps come from?

When wristband fitness trackers first became popular, those who wore them became influenced by the 10,000-step goal. It was a challenging goal! And hitting it sometimes felt like the most significant achievement of the day.

But where did the 10,000-step goal come from?

It sets out this magic number as the result of a Japanese study dating back to 1965 — and it’s been attached with us ever since (well, sort of). This study looked at how physical activity (or inactivity in this case) compared to health in older women.

The study discovered that many older women were relatively sedentary (averaging only 2,500 steps per day). On the other hand, taking closer to 5,000 steps per day decreased a woman’s risk of death by almost half. This risk was further lessened by stepping even more — beyond 5,000 steps but leveling around 7,500.

So how did we end up with a 10,000-step goal instead of what sounds like should’ve been a 7,500 one? The thought is that 10,000 steps are just easier to remember, making for more uncomplicated information to the market.

What are the best ways to track your progress?


This is the most basic way of tracking your workout activity. This type of tracking enables you to plan out the days on which you will complete your workouts.

Thanks to the latest smartphones, you can have a calendar with you at all times.

Electronic calendars can collect more information about your workouts. Plus, there are reminders that you could set to inform you about your upcoming workout schedules.

If you prefer an old-school strategy, you can fix a calendar on a wall and track your activities with a pen.

This is the simplest way of tracking your workout progress. However, it does not provide a lot of space for details, except for your schedule and the number of repetitions you can do.

Online websites

There are lots of great online tools that can help you track your workout journey. One excellent example is

Apart from tracking, the website allows a big community of people to share the same interests as yours. This is a perfect way to obtain new information about different exercises and workout routines.

Another website that offers a bunch of tracking details is On this site, you have to include a whole set of data about your current workout progress. From there, you can track your records, like weight lifting and squatting. You can even track your body measures and nutrition plan.

Based on all this data, a graph is projected to give you a summary of your progress curve. Since all the information is straightforward, you can easily see what improvements would make your workouts more efficient.

Workout gadgets

Workout gadgets can be groundbreaking, as they offer data about a person’s physical activity throughout the day.

There is a type of trackers out there, and it all comes down to your personal preference. These are some of the several popular fitness gadgets in the world that are used by millions of people:

  • Fitbit Blaze is an excellent choice for people who want to wear a tracker that is also fashionable. This Fitbit product serves its goal perfectly, just like the majority of their other gadgets.
  • Garmin Vivosmart HR gives a variety of different notifications for you throughout the day. The optical technology behind this useful gadget is fit for specific measurements of your heart rate. It is an excellent device for those who want to stay in the target HR values to maximize calorie expenditure during the workout.
  • Jawbone UP2 is a device with a considerably uncomplicated design. It tracks all of your activity throughout the day, and the software that it comes with is relatively simple to use. However, if you fancy having a screen on your tracker, this is probably not the best option for you. Keep in mind that this device is much cheaper than the competition despite submitting accurate information.
  • Misfit Shine 2 is a beautifully designed tracker with an incredibly precise data tracking feature. If you want a device that gives top-notch data, this is probably the one you should go for.

These are just some of the trackers that are available on the market today. The thing with wearable technology is that it continually checks your body’s state even when you are asleep.

The goal of these devices is to provide data about your physical activities and eating habits so that you can develop a wholesome lifestyle.


If you don’t fancy carrying a lot of different gadgets, you can turn your smartphone into a great activity tracker. These devices are equipped with several sensors that can be used to track your daily activity levels.

The essential part of using your smartphone as a fitness tracker is picking the right software for your device. If you do your research well, you’ll be able to get the best solutions on websites like

With the correct application on your phone, you can receive almost all of the details the above mentioned trackers have to offer. You can track your heart rate throughout the workouts as well as the calories burned and distance covered. The majority of tracking apps can also show you graphs of your journey.

Most of the apps are free, but if you want excellent options unlocked, you may need to invest a little bit of money – approximately around $2-5.

If you are content with basic information about your day, Google Fit is a great way to track your progress. Other big companies, such as LG and Samsung, extend their fitness trackers integrated with Google Fit.

With so many choices, it comes down to personal preference. No matter what approach you choose, the most significant thing is that you keep your tracker with you at all times.

Tracking workouts and progress can be very motivating. It will just depend on how much time you are willing to commit to it. Once you get the hang of it, you can quickly make plans for your next routine.

Consult your physician before you start your exercise plan to avoid injury, and work your way up to a more intense activity level.

If your heart isn’t pumping quick enough, you’re missing the opportunity to develop your cardiovascular health. First, determine your maximum heart rate and use that number to determine your target heart rate.

  • Deduct your age from 220 to determine your maximum heart rate. If you are 40, for instance, your maximum heart rate is 180.
  • Multiply this number by 70 percent (.70) to get your objective heart rate. 180 X 70 percent is 126.
  • Try to keep your target heart rate for about 20 minutes of your workout.
  • Don’t go beyond your maximum heart rate.

Several machines in the gym, such as the treadmill, can electronically monitor your heart rate. When you’re doing other exercises, you can stop and take your pulse for six seconds and multiply it by ten.

Don’t worry if you aren’t reaching your objective heart rate when you first begin a daily exercise routine. If you’ve been inactive for a long time, getting up to just 60 percent of your target heart rate is still helpful.

Keto Facts Keto Nutrition Keto Reviews

10 of the Best Lazy Keto Recipes

Do you want to feel your family good food, but you’re on a Ketogenic diet?

We know that it can be challenging to do so. But we’re here to help you find the best keto recipes that you can also whip up for your family.

What is Lazy Keto?

The term lazy keto is used mutually with dirty keto.

Lazy keto (or dirty keto) is where the only thing people track is carbs, and they try to consume less than 20 grams of carbs a day.

They don’t follow any other macros—not fat, not fiber, and not protein—just the carbs.

Another distinction between lazy keto and clean (or pure) keto is that the former enables people to eat food from whatever source they want. What’s important is that they consume less than 20 grams of carbs per day.

Many people who follow lazy/dirty keto rely massively on 1-minute mug cakes, low-carb bars, and other fast meals.

It is not as stern with the types of meals you eat or the amount of the macro ratio as long as you adhere to the 20g of carbs or less.

Lazy Keto Recipes

For the busy, the tired, and the lazy – we’ve got you covered.

Keto Fried Salmon with Asparagus

Another one-skillet sensation to savor. Just three ingredients—salmon, asparagus, and butter —molded into a tasty dinner in only 15 minutes. It’s keto, and it’s simply exquisite.


  • 8 oz. green asparagus
  • 3 oz. butter
  • 9 oz. salmon, boneless fillets, in pieces
  • salt and pepper 


  1. Rinse and trim the asparagus.
  2. Heat a hearty dollop of butter in a frying pan where you can fit both the fish and vegetables.
  3. Fry the asparagus over medium heat for 3-4 minutes. Season with salt and pepper. Gather everything in one half of the frying pan.
  4. If necessary, add more butter and fry the salmon pieces for a couple of minutes on each side. Stir the asparagus now and then. Lower the heat towards the end.
  5. Season the salmon and serve with the remaining butter.

NOTE: This keto dish can be prepared with other low-carb vegetables such as zucchini, cauliflower, broccoli, or spinach. Feel free to use your favorite seasonings to give this dish more flavor.

Keto Vanilla Berry Mug Cake

This single-serve keto mug cake uses only 1 minute to prepare. It is filled with healthy fats and fiber. Plus, the fruit has antioxidants that your body requires to fight those free radicals.


  • 1 tbsp (1 tbsp) butter melted
  • 2 tbsp (2 tbsp) cream cheese full fat
  • 2 tbsp (2 tbsp) coconut flour
  • 1 tbsp (1 tbsp) granulated sweetener of choice or more to taste
  • 1 tsp (1 tsp) vanilla extract
  • 1/4 tsp (0.25 tsp) baking powder
  • 1 (1 ) egg medium
  • 6 (6 ) frozen raspberries 


  1. Place the butter and cream cheese in your chosen mug. Microwave on HIGH for 20 seconds.
  2. Add the coconut flour, sweetener, vanilla, and baking powder. Mix well. Add the egg. Mix again
  3. Scrape down the sides of the mug, then press in 6 frozen raspberries into the cake batter.
  4. Microwave on HIGH for one minute and twenty seconds.


  • You can lower the total carbs further by eliminating the raspberries (1.5 total carbs) to make a simple keto vanilla mug cake.
  • Adjust the microwave cooking times according to the power of your microwave. Some microwaves are pretty powerful and only need a minute, but most standard microwaves may require the 1:20 as stated in the recipe.
  • No microwave? No problem. Simply bake at 180C/350F in a cupcake case or muffin tray for 12 minutes. 

Keto Meat Subs

These are the EASIEST keto sandwiches you’ll ever create.


  • 9 oz (250 g) Italian style ham
  • 4 1/2 oz. (125 g) prosciutto
  • 5 1/2 oz (150 g) salami soppressata
  • 5 1/2 oz (150 g) genoa salami
  • 2 avocados (12 oz/340 g), peeled, pit removed, and sliced
  • 4 green onions, cut in half
  • 2 leaves of iceberg lettuce or kale
  • 8 toothpicks, optional 

Sub Sauce 

  • 1/2 cup (120 ml) NOW Foods Elyndale Organics Avocado Oil, MCT Oil, Liquid Coconut Oil, or Canola Oil
  • 4 teaspoons juice from banana peppers
  • 1/2 teaspoon dried oregano leaves
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon grey sea salt
  • pinch ground black pepper 


  1. Place a slice of ham on a clean plate or cutting board. Layer a piece of prosciutto, followed by three or four pieces of salami, layering like a pyramid or making a square shape with the layers.
  2. Add a couple of slices of avocado, followed by a piece of green onion and an iceberg to the far side of the meat stack.
  3. Roll the ingredients up like a California roll. Secure with a toothpick. Repeat with remaining meat and filling.
  4. Afterward, combine all sub sauce ingredients in a medium-sized bowl and serve alongside the low-carb sandwich.

Note: If you don’t want to make the sub sauce, no worries. You could add a scoop or two of bacon mayonnaise to the wraps before you add the filling.

Double Chocolate Chaffles

Chaffles are some of the most amazing creations for keto recipes. They are fantastic cheese waffles and super versatile.

These double chocolate chaffles taste like dessert! You make them right on your waffle maker in a matter of just minutes.


  • 1 egg
  • 1/2 cup pre-shredded/grated mozzarella
  • 1 tbsp granulated sweetener of choice or more to your taste
  • 1 tsp vanilla
  • 2 tbsp almond flour
  • 1 tbsp sugar-free chocolate chips or cacao nibs
  • 2 tbsp cocoa powder unsweetened
  • 1 tsp heavy or double cream 


  1. Combine the ingredients for your chosen flavor in a bowl.
  2. Preheat your waffle maker. When it is hot, spray with olive oil and pour half the batter into the mini-waffle maker (or the entire batter into a massive waffle maker).
  3. Cook for 2-4 minutes, then remove and repeat. You should be able to make two mini-chaffles per recipe or one large chaffle.
  4. Top, serve, and enjoy.

Keto Shrimp Scampi

The traditional shrimp scampi recipes include lots of fettuccine pasta. Not low-carb friendly at all.

This quick keto version uses a base on spinach instead. It only takes 15 minutes to get to your plate. Choose peeled shrimp to make it even quicker!


  • 40 large raw shrimp
  • 1/2 onion
  • 6 cloves garlic
  • 4 tbsp butter
  • 2 tbsp olive oil
  • 2 tbsp heavy cream
  • 1 tbsp parmesan
  • 4 handfuls spinach 


  1. To start, place your shrimp in a bowl of cold water and let them defrost. If the shrimp are not peeled, wait until they thaw and peel their shells off.
  2. While you’re waiting for the shrimp to defrost, chop up some onions into small pieces.
  3. Pour olive oil into a pan and cook your shrimp for about 2 minutes or until they are all pink. We’re not cooking the shrimp all the way through. Take the shrimp off the pan and onto a plate to rest.
  4. Then on the same hot pan, cook your onions until translucent. Add some salt to encourage all the ingredients to let their juices out! Then squeeze the garlic and let it cook for about another minute.
  5. Add your butter, cream, and parmesan, and stir until you have a combined sauce. Let this cook for about 2 minutes to let some moisture out and let the whole sauce thicken a bit.
  6. Now add the shrimp back into the pan and stir very well. Let all the sides of the shrimp soak up the delicious sauce. Cook this all together for no longer than 2-3 minutes. Overcooked shrimp are dry, rubbery, and hard to chew.
  7. When the shrimp are done, take them off and let them relax. On the same pan yet again, cook all your spinach slightly. Don’t let them shrink and get too soggy. The closer to raw, the more vitamins and minerals are spared.
  8. Now, combine the spinach and the scrimp to create one tasty, quick dinner! Enjoy!

Keto Muffins

When you are craving bread or muffins, make these keto muffins in just a minute. They come out pretty fluffy and taste just like carby muffins.


  • 1 egg
  • 2 tsp coconut flour or more depending on the brand used
  • pinch baking powder
  • pinch salt


  1. Grease a ramekin dish (or huge coffee mug) with coconut oil or butter.
  2. Mix all the ingredients with a fork to ensure it is lump-free.
  3. Cook the 1-minute keto muffin in the microwave on HIGH for 45 seconds – 1 minute. Alternatively, they can be baked in an oven, at 200C/400F for 12 minutes
  4. Cut in half and serve

Keto Chicken and Cabbage Plate

Do you want to know the secret to super-fast keto meals?

Rotisserie chicken!

It is the secret weapon for many lazy (or very busy) keto cooks. Just check at the deli that they don’t add any sauces to the chicken before cooking in the rotisserie.

This Keto chicken and cabbage plate recipe uses rotisserie chicken – but you can use leftover chicken too.


  • 1 lb of rotisserie chicken
  • 7 oz. fresh green cabbage
  • ½ red onion
  • 1 tbsp olive oil
  • ½ cup mayonnaise
  • salt and pepper


  1. Shred the cabbage using a sharp knife or a mandolin and place it on a plate.
  2. Slice the onion thinly and add it to the plate, together with the rotisserie chicken and a hearty dollop of mayonnaise.
  3. Drizzle olive oil over the cabbage and add some salt and pepper to taste.

NOTE: For this dish, we’ve used rotisserie chicken, but you can use any leftover chicken.

You can also pan-fry a piece or two of raw chicken if you wish. Just make sure it’s fully cooked through (internal temperature of 165°F) before serving.

Sugar-Free Nutella

You can have that delicious hazelnut spread on the keto diet— just make it with clean ingredients and no sugar. This sugar-free Nutella tastes fantastic on your favorite chaffle!


  • 150 g (1 1/4 cups) walnut halves
  • 1 tsp (1 tsp) vanilla
  • 4 tbsp (4 tbsp) cocoa unsweetened
  • 4 tbsp (4 tbsp) coconut oil
  • 4 tbsp (4 tbsp) granulated sweetener of choice or more, to your taste


  1. Place all the ingredients in your mini food processor that attaches to your stick blender or small blender with sharp blades.
  2. Blitz until smooth. This will probably take a minute or two. The coconut oil doesn’t even need melting as it softens with the warmth of the blades rotating.
  3. Store in the fridge if you would like it to be a firm spread in the summer or store in an airtight container in the winter.

NOTE: Please taste the chocolate spread and adjust to your liking. Even though cocoa brands have similar carb values, their strength of flavor differs dramatically.

Easy Pork Stir Fry Recipe

Stir-Fries are one of the best meals for lazy cooks – it has your meat, fat, and veggies all cooked in one pan. And you can even buy the meat and the veggies pre-cut into strips, ready to drop into the pan.

Even for picky eaters, this Easy Pork Stir Fry Recipe is bound to be a hit!


  • 3/4 pound pork loin, cut into thin strips
  • 2 tablespoons avocado or olive oil (divided)
  • 1 tablespoon minced fresh ginger
  • 1 teaspoon minced garlic
  • 12 ounces broccoli florets
  • 1 red bell pepper, cut into strips
  • 1 bunch green onion (scallions), cut into 2-inch pieces
  • 2 tablespoons Tamari soy sauce (or coconut aminos)
  • 1 tablespoon extra dry sherry
  • 1 1/2 tablespoons low carb sugar (or sugar or coconut sugar)
  • 1 teaspoon cornstarch (or arrowroot)
  • 1 teaspoon sesame oil

Optional Ingredients

  • red pepper flakes
  • sesame seeds 


  1. Mince a clove of garlic. Cut a 1-inch piece of ginger and peel the thin skin with a spoon. Mince the ginger and add it to the garlic. Cut the pork loin into thin strips and mix with 1 tbsp. oil and the ginger and garlic.
  2. Cut the red bell pepper into strips and place into the bottom of a medium bowl. Cut the green onions (scallions) into 2-inch pieces, including some of the green stems, and add them to the bowl. Cut the broccoli florets into large bite-sized pieces, layering them on top. 
  3. Add the sweetener and cornstarch (arrowroot) to a small bowl and mix together. Stir in the Tamari soy sauce, dry sherry, and sesame oil.
  4. Place the wok over high heat. It’s ready when a drop of water skips across the surface. Add one tablespoon of oil and quickly tilt the wok to coat all surfaces. Pour out the remaining oil. Place the wok back onto the heat and add the pork to the pan’s sides and bottom. Leave the pork undisturbed until it has cooked halfway through; the bottom half will turn white. Stir the pork and cook until it is almost cooked through. Remove from the pan to the serving bowl. 
  5. Dump the bowl of vegetables into the wok with the broccoli at the bottom. Cover with a lid and cook for 1 minute. Stir the vegetables and add the pork and any juices back to the pan. Stir the pork and vegetables together. Stir the stir fry sauce and pour it over the pork and vegetables. Push the pork stir fry to the sides and let the sauce boil at the bottom of the wok, occasionally stirring for several seconds until the sauce thickens. 
  6. If you would like the sauce a little thicker, remove the stir-fried pork and vegetables to the serving bowl and let the sauce cook a little longer. Pour the sauce over the stir fry when it reaches your desired level of thickness. Serve.

Keto Chicken Salad

Break out of the monotony of salads. Here are three completely different ways to eat the same zesty keto chicken salad. It’s a fun way to shake up your meal prep routine!

You don’t even need to cook the chicken, just pick up a hot rotisserie chicken from the grocery store, and voila! Dinner will be an assembly line.


  • 450 g (1 lb) cooked chicken chopped or shredded
  • 1/2 cup plain Greek yogurt unsweetened natural
  • 1 tsp lemon juice
  • 1/4 cup chopped red onion
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped celery
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped fresh herbs parsley, basil, etc
  • salt and pepper to taste
  • 1/2 cup cubed avocado optional
  • 1 tbsp feta cheese optional to garnish 


  1. To bake your chicken, place the chicken in a baking pan and drizzle it with olive oil, salt, and pepper. Bake the chicken at 220C/425F for 10-15 minutes or until done. Alternatively, grill, broil, barbecue, or buy a rotisserie chicken.
  2. Chop your cooked chicken and vegetables. Mix all the ingredients in a large bowl.
  3. Garnish and serve as lettuce wraps, with FatHead crackers, or with mozzarella dough flatbread. Store leftover chicken salad in the refrigerator.

Final Thoughts

Even if lazy keto seems fascinating, it is so much healthier to eat whole foods that take a little longer to cook at home.

Quit relying on the sweet keto snacks and desserts. Base your meals on whole foods made at home.

These recipes are the best idea to transition to clean keto when you don’t enjoy cooking. That’s because recipes don’t require much of your time.

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The Truth Behind Lazy Keto

Lazy Keto is a popular adaptation of the Ketogenic diet. It’s often used for weight loss, and, as the name implies, it’s designed to be easy to understand.

The standard ketogenic diet requires calculating your caloric consumption and macros carefully. Doing so ensures that you achieve ketosis, a metabolic state in which your body burns fat as an energy source.

However, lazy Keto is far less complicated, as you only have to pay attention to your carb consumption.

In this post, we will walk you through the pros and cons of lazy Keto and how you can do it right.

What is Lazy Keto?

Lazy Keto is a less limiting version of the usual high-fat, very-low-carb ketogenic diet.

The ketogenic diet began in the 1920s as a medical approach to treating epilepsy. Recently, modifications of this diet, including lazy Keto, have become mainstream.

Traditional keto diets demand you to track your macronutrient consumption closely. You also need to follow a strict eating pattern that involves low carb, high fat, and moderate protein.

The aim is to induce ketosis, a metabolic state in which your body burns fat as its primary fuel source.

Like most adaptations of the ketogenic diet, lazy Keto restricts your carb consumption. Typically, carbs are limited to about 5–10% of your total daily calories — or about 20–50 grams per day for most people.

However, you don’t have to bother about tracking calories, protein, or fat on lazy Keto.

Health Benefits of Lazy Keto

The Ketogenic diet, in general, is believed to offer health benefits. However, there aren’t many studies about lazy Keto.

For example, various studies suggest that keto diets may support weight loss, potentially even more so than low-fat diets.

However, this effect is not unusual for keto diets. Investigations show that any diet that decreases calorie intake and is followed long term will likely begin to lose weight over time.

Even though lazy Keto doesn’t have any caloric limitations, studies suggest that this can help overcome food cravings. This may make it easier to lessen your calorie consumption without feeling hungry.

Additionally, it is believed that the keto diet can help develop blood sugar control for people with Type 2 diabetes. It also reduces the risk of heart disease.

However, conclusions are mixed, and the lazy keto diet has not been explicitly studied.

Keep in mind that the beneficial effects of keto diets are often attributed to being in ketosis. And this is achieved by measuring the level of ketones in the body.

The caveat is that people who do lazy ketone don’t know if they’re in ketosis. That’s because tracking caloric consumptions, macros, and measuring ketones are not required.

The Drawbacks

Like the regular keto diet, lazy Keto may steer dieters to experience the keto flu when transitioning to a keto diet. This involves symptoms of nausea, headache, fatigue, constipation, and dizziness.

Lazy Keto also has some other pitfalls worth noting.

You may not enter ketosis

Lazy Keto is encouraging to many because it’s less restrictive and easier to grasp than the traditional ketogenic diet.

The purpose of lazy Keto is to produce a metabolic state called ketosis, in which your body mainly burns fat for fuel. Researchers connect many of the potential health advantages of ketogenic diets to this metabolic state.

However, while on this simplified version of the keto diet, you may not reach a ketosis state, which has numerous signs and symptoms.

To enter ketosis, you have to critically restrict your carb and fat consumption and monitor your protein intake. That’s because your body can turn protein into glucose — a carbohydrate — in a process termed gluconeogenesis.

Consuming too much protein on lazy Keto could prevent ketosis altogether.

Calories and diet quality still matter

Focusing on your carb intake, as you would on lazy Keto, overlooks the importance of adequate calorie intake and diet quality.

A well-balanced diet that incorporates a wide variety of foods can supply your body with all the nutrients it needs for overall health.

Unfortunately, like the regular keto diet, lazy Keto restricts several nutrient-rich food groups. This includes starchy vegetables, grains, fruits, and legumes. This may make it hard to gain essential vitamins, minerals, and fiber.

Also, it can be challenging to satisfy all your nutrient requirements when you reduce your calorie consumption. Therefore, it’s imperative to focus on consuming nutrient-rich food instead of decreasing your carb intake.

Lack of research behind long-term results

No studies have been led on lazy Keto specifically. Long-term investigations on similar diets are also insufficient.

There are matters that lazy Keto — and high-fat diets in general — may wreck heart health over time, despite the weight loss they may produce.

One analysis of 19 studies linked low-carb, high-fat diets with balanced weight-loss diets. It discovered they had related weight loss benefits and effectively decreased risk factors for heart disease after 1–2 years.

Another study found that low-carb, high-fat diets ended in more significant weight loss than low-fat diets in the long-term.

However, the researchers also discovered that high-fat diets could lead to higher cholesterol levels. This can increase your risk of heart disease.

That said, the nature of the fat you eat on a high-fat diet may create a big difference. If you’re on a Keto diet, it would be best to lean on fatty fish, nuts, and olive oil for fat sources. Doing so decreases the risk of heart disease.

Also, the long-term results of following ketogenic diets are unknown due to a shortage of long-term studies. It’s unclear if keto diets are harmless or helpful to follow over the years or decades.

Food to Eat on Lazy Keto

What can you eat on lazy Keto? In a nutshell, the lazy keto diet is a very low-carb diet. It also involves foods like meat, fish, eggs, healthy oils, and non-starchy vegetables that should give the bulk of your calories. 

Here’s a more comprehensive list of low-carb keto foods to include:

  • Performance fats like MCT oil, coconut oil, olive oil, grass-fed butter, ghee, avocado, and fats are found naturally in meat, eggs, and fish.
  • Quality protein sources, such as poultry and pastured eggs, wild-caught fish, grass-fed meat, and full-fat cheeses.
  • Non-starchy, low-carb vegetables, such as leafy greens, cruciferous veggies like broccoli or cauliflower, mushrooms, asparagus, artichokes, bell peppers, herbs, etc.
  • Fresh or dried herbs and spices.
  • Unsweetened keto drinks, including low-sugar green juices, water, seltzer, coffee, tea, or herbal tea.
  • Monk fruit or stevia extract instead of sugar to induce cravings for sweetness.

What’s Not to Eat on Lazy Keto?

  • Grains and products made with wheat/grain flours
  • Most fruit (berries can be eaten in smaller quantities)
  • Legumes or beans
  • Added sugar of all kind
  • All desserts
  • Sweetened dairy products
  • Soda, juices, and other sweetened drinks
  • Most starchy vegetables like beets, potatoes, and butternut squash.

Keep in mind that lazy Keto doesn’t distinguish between healthy, unprocessed fats and those that are inflammatory. To obtain the most benefits from the diet, refrain from highly-refined vegetable oils, pork rinds, sausage, bacon, and processed cheeses.

Lazo Keto Meal Plan

Now that you identify which foods to incorporate in lazy keto meals, let’s take a look at an example lazy keto diet meal plan:

  • Breakfast: Eggs cooked in oil or butter with sautéed veggies and sliced avocado. Another alternative is skipping breakfast altogether and doing intermittent fasting on Keto.
  • Lunch: Grass-fed burger with aged cheddar cheese, served over salad with dressing and pickled veggies.
  • Dinner: Wild-caught salmon, steak, or chicken cooked in butter or oil, served with sautéed veggies cooked in more butter/oil.
  • Keto snacks (optional): Deviled eggs with avocado, keto smoothies, a handful of nuts, or “keto fat bombs.”

Although there’s no need to track your food consumption, here are some broad tips to keep in mind to make sure you’re sticking to the correct keto macros:

  • Incorporate at least 1-2 servings of healthy fats with every meal.
  • Aim to consume small amounts of healthy protein sources throughout the day.
  • Eat numerous servings of veggies per day, ideally incorporating them with all meals.
  • Read ingredient labels thoroughly. This way, you avoid added sugar and carbs, plus difficult-to-pronounce chemical ingredients.
  • Consider using a keto supplement, such as exogenous ketones in the form of Keto FIRE, to help support you in getting into ketosis. Exogenous ketones, MCTs (medium-chain triglyceride fats), and adaptogens can all work together to boost your energy and athletic performance. It also supports healthy metabolism and promotes healthy weight management while on a keto diet.

Other Considerations

While it’s not indeed a “risk,” trying the lazy keto diet may make it more challenging to get into ketosis. Thus, it can be a challenge to acquire all the benefits of the traditional ketogenic diet. 

For example, if you aren’t consuming enough fat or consuming too much protein, your body may strive to make ketones. And we know that these are responsible for the many benefits of high-fat diets.

If you’re following lazy Keto and notice that you’re not achieving a healthy weight or you feel sluggish, then you have two options:

  1. Try a stricter, standard keto diet instead. This can help you get into ketosis, burn fat for energy, and experience many other benefits linked with ketone production.
  2. End following a low-carb diet altogether, and instead concentrate on enhancing the quality of diet overall (i.e., eat more whole foods, cut out processed foods, watch serving sizes, etc.).

Should You Try It?

Lazy Keto may be an alternative for those looking for a quick, short-term weight loss solution.

However, keto diets’ long-term results — particularly lazy Keto — are currently unclear due to a shortage of research.

Given that the diet limits many healthy foods, it may be challenging to get all the nutrients you need. This could lead to deficiencies and poor health over time.

Though studies advise keto diets may aid blood sugar control, those with type 2 diabetes should address lazy Keto with caution. 

Reducing your carb consumption can lead to severely low blood sugar levels if your medications aren’t adjusted.

Overall, make sure to discuss a healthcare provider, such as a registered dietitian, before trying lazy Keto. They can help you achieve the diet safely and effectively and guarantee that you meet all your nutrient needs.

Final Thoughts

A lazy keto is an appealing choice for those who find the traditional keto diet too limiting. While it limits carbs, there are no rules regarding your consumption of calories, protein, or fat.

Overall, lazy Keto may offer the same possible benefits as the traditional keto diet, at least in the short term. These involve decreased appetite, quick weight loss, and healthier blood sugar control in those with type 2 diabetes.

Nonetheless, there are downsides to neglecting your consumption of calories, fat, and protein.

For one, you may not obtain the metabolic state of ketosis, to which many of the traditional keto diet’s benefits are associated. Also, lazy Keto has not been well analyzed and ignores the importance of overall diet quality.

Experts agree that if you’re going to do the lazy keto diet, it’s crucial you also highlight the quality of the food you eat. Still, it could help you shift to the traditional diet.

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The Best Keto and Low-Carb Chicken Recipes

Chicken is an excellent protein source, and it’s a delicious choice when you’re on a low-carb or keto diet. It’s versatile and often preferred by eaters of all ages.

The chicken, as is, can be too meaty to be keto (especially chicken breast without skin). But with extra fat and some vegetables, you’re able to make fantastic ketogenic meals.

When you purchase chicken, it’s often a better deal to buy a whole chicken and divide it into pieces. Chicken breast is the leanest part, but it’s also the most expensive. Hence, we recommend that you opt for thighs if you’re strapped for a budget.

They often come more affordable, have more natural fat, and, therefore, more flavor.

Meanwhile, did you know that baked chicken skin is an excellent crispy snack? So, if you have some leftover chicken skin, there’s no need to toss it away. 

If you are looking for more keto-friendly chicken recipe ideas, check out our list below:

Oven-baked paprika chicken with rutabaga

So tasty and so versatile! This one-pot dish is amazingly delicious. It boasts juicy chicken snuggled into hearty chunks of rutabaga with the colorful glow of paprika.

Mind you; the rutabaga is as colorful as it is modest in carbs. Thus, this can be your “go-to” weeknight dish.


  • 2 lbs chicken thighs (bone-in with skin) or chicken drumsticks
  • 2 lbs rutabaga or celery root, peeled and cut into 2″ (5 cm) pieces
  • 1 tbsp paprika powder
  • salt and pepper
  • ¼ cup olive oil
For Garlic and paprika mayo
  • 1 cup mayonnaise
  • 1 tsp garlic powder
  • 1 tsp paprika powder
  • salt and pepper, to taste 


  1. Preheat the oven to 400°F (200°C).
  2. Place the chicken and the rutabaga in a baking dish. Season with salt, pepper, and paprika powder. Drizzle with olive oil and mix well.
  3. Bake in the oven until the chicken is well done, about 40 minutes. Lower the heat towards the end of the chicken or rutabaga is getting too golden brown.
  4. Mix the mayonnaise with seasoning and serve together with the roasted chicken and rutabaga.

Keto chicken wings with creamy broccoli

This is an easy-to-make crowd pleaser! These delicate chicken wings hit the spot and served with creamy broccoli; they make for a great weeknight dinner.


Baked chicken wings
  • ½ orange, juice, and zest
  • ¼ cup olive oil
  • 2 tsp ground ginger
  • 1 tsp salt
  • ¼ tsp cayenne pepper
  • 3 lbs chicken wings
Creamy broccoli
  • 1½ lbs broccoli
  • 1 cup mayonnaise
  • ¼ cup chopped fresh dill
  • salt and pepper, to taste 


  1. Preheat the oven to 400°F (200°C).
  2. Mix juice and zest from the orange with oil and spices in a small bowl. Place the chicken wings in a plastic bag and pour in the marinade.
  3. Give the bag a good shake to cover the wings thoroughly. Put aside to marinate for at least 5 minutes but preferably more.
  4. Place the wings in one layer in a greased baking dish or on a broiler rack for extra crispiness.
  5. Bake on middle rack in the oven for about 45 minutes or until the wings are golden brown and thoroughly cooked.
  6. In the meantime, divide the broccoli into small florets and parboil in salted water for a couple of minutes. They’re only supposed to soften a bit but not lose their shape or color.
  7. Strain the broccoli and let some of the steam evaporate before adding the remaining ingredients. Serve the broccoli with the baked wings.

Indian keto chicken korma

Chicken korma is a typical Indian dish with dozens of different variations. However, they all have one thing in common: they are all oh so abundant of flavor, and we want them now!

Here is a keto version of this great Indian dish made with chicken and cooked in creamy onion gravy with spices’ arsenal.


  • 4 tbsp ghee
  • 1 red onion, thinly sliced
  • 4 oz. Greek yogurt
  • 3 whole cloves
  • 1 bay leaf
  • 1 cinnamon stick
  • 1-star anise
  • 3 green cardamom pods
  • 8 whole black peppercorns
  • 1½ lbs chicken drumsticks
  • 1 tsp ginger garlic paste
  • ½ tsp turmeric
  • 1 tsp Kashmiri red chili powder
  • 1 tsp ground coriander seed
  • ½ tsp garam masala seasoning
  • 1 tsp ground cumin
  • salt, to taste
  • fresh cilantro, for garnish 


  1. Heat the ghee in a wok or non-stick saucepan and deep-fry the onions on low-medium heat until they get a nice golden brown color.
  2. Remove the fried onions from the pan. Mix yogurt with the onions in a blender to get a creamy paste.
  3. Reheat the ghee in the saucepan. Once it gets hot, add cloves, bay leaf, cinnamon stick, star anise, green cardamom pods, and black peppercorns. Fry for 30 seconds or until they start to sizzle.
  4. Add the chicken drumsticks. Season thoroughly with salt. Add the ginger-garlic paste, combine well and fry for about 2 minutes.
  5. Add turmeric, red chili powder, coriander powder, garam masala, and cumin powder. Combine well and fry for two more minutes.
  6. Add the fried onion yogurt paste, combine well. Add some water. You can use the water to rinse out the blender, so don’t waste any paste. Mix well.
  7. Cover and cook for 10-15 minutes or until the chicken is thoroughly cooked and tender.
  8. Garnish with fresh cilantro.

Keto chicken casserole

Keto and casseroles go hand in hand, particularly when it comes to this tempting chicken recipe that will make your entire family swoon. The cream sauce is hearty, cheesy, and packed with yummy pesto. Your oven will feel privileged to bake this tasty goodness for you over and over again.


  • ¾ cup heavy whipping cream or sour cream
  • ½ cup cream cheese
  • 3 tbsp green pesto
  • ½ lemon, the juice
  • salt and pepper
  • 1½ oz. butter
  • 2 lbs skinless, boneless chicken thighs, cut into bite-sized pieces
  • 9 oz. leeks, finely chopped
  • 4 oz. cherry tomatoes halved
  • 1 lb cauliflower, cut into small florets
  • 2 cups shredded cheese 


  1. Preheat the oven to 400°F (200°C).
  2. Mix cream and cream cheese with pesto and lemon juice. Salt and pepper to taste.
  3. In a large pan over medium-high heat, melt the butter. Add the chicken, season with salt and pepper, and fry until they turn a nice golden brown.
  4. Place the chicken in a greased 9 x 13 inch (23 x 33 cm) baking dish, and pour in the cream mixture.
  5. Top chicken with leek, tomatoes, and cauliflower.
  6. Sprinkle cheese on top and place the pan in the middle rack to bake for at least 30 minutes or until the chicken is fully cooked.

NOTE: If the casserole is at risk of burning before it’s done, cover it with a piece of aluminum foil, lower the heat and let cook for a little longer.

Keto fajita chicken casserole

Onions and peppers. Chicken and cheese. All made possible with Tex-Mex flavors. Our quick and straightforward keto fajita casserole is a no-brainer for busy weeknights. Because FAJITAS.. but easier and cheesier.


  • 1¼ lbs cooked chicken
  • 7 oz. cream cheese
  • 1⁄3 cup mayonnaise
  • 1 red bell pepper
  • 1 yellow onion
  • 2 tbsp Tex-Mex seasoning
  • 2 cups shredded cheese
  • salt and pepper
  • 5 oz. lettuce
  • 4 tbsp olive oil 


  1. Preheat your oven to 400°F (200°C).
  2. Shred the cooked chicken into bite-sized pieces. Chop the onions and the peppers.
  3. Mix everything except for a third of the shredded cheese in a greased baking dish.
  4. Add the remaining cheese on top. Bake for 15-20 minutes or until golden brown.
  5. Serve with leafy greens dressed in olive oil.

Low-carb imperial rice

Arroz Imperial is a Cuban casserole. It is created by layering yellow rice, chicken fricassee, mayonnaise, and cheese. And this labor-intensive dish got a low-carb and straightforward makeover.


  • 2 cups cooked chicken, shredded
  • ¼ cup tomato sauce or pumpkin puree
  • 1 tsp fine salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • ¼ cup mayonnaise (preferably with avocado oil)
Cauliflower rice
  • 8 oz. riced cauliflower
  • 1 tsp turmeric
  • ½ tsp fine salt
  • ½ tsp ground black pepper
Cashew cheese
  • 2 oz. soaked raw cashew nuts
  • 1 tsp granulated garlic
  • ¼ tsp fine salt
  • ¼ tsp ground black pepper
  • ½ lemon, juiced
  • ¼ cup avocado oil 


  1. Preheat the oven to 400°F (200°C).
  2. Mix the shredded chicken with the tomato or pumpkin puree and seasonings and set aside.
  3. Mix the cauliflower rice with turmeric, salt, and pepper, and set aside.
  4. Make the cheese. Combine all of the cashew cheese ingredients in the bowl of your food processor and blend until smooth.
  5. To assemble the casserole, use a 6 x 6 inch (15 x 15 cm) glass casserole dish. Spoon half of the cauliflower rice into it and flatten it down to the bottom of the dish. Spread two tablespoons of mayo over the cauliflower rice.
  6. Add half of the chicken over the mayo and spread it out evenly.
  7. Spoon half of the cashew cheese over the chicken evenly. Repeat again, rice, mayo, chicken, cheese.
  8. Place the casserole in the oven and bake for 30 minutes until the top is golden and browned along the edges.

Keto no-noodle chicken soup

Created with healing bone broth, this keto chicken no-noodle soup with healthy cabbage is warm and comforting. You can have this during the cold weather or when you’re nursing a cold.


  • 4 oz. butter
  • 2 tbsp dried minced onion
  • 2 celery stalks, chopped
  • 6 oz. mushrooms, sliced
  • 2 minced garlic cloves
  • 8 cups chicken broth
  • 2 oz. carrots, sliced
  • 2 tsp dried parsley
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 1½ rotisserie chicken*, shredded
  • 5 oz. green cabbage, cut into strips 


  1. Melt the butter in a large pot over medium heat.
  2. Add dried onion, chopped celery, sliced mushrooms, and garlic into the pot and cook for 3-4 minutes.
  3. Add broth, sliced carrot, parsley, salt, and pepper. Simmer until vegetables are tender.
  4. Add cooked chicken and cabbage. Simmer for an additional 8-12 minutes until the cabbage “noodles” is tender.

Keto Indian butter chicken

Butter chicken is one of our favorite Indian dishes, and we know we’re not the only ones! We invite you to try the keto version of this fabulous butter chicken, served with oven-roasted cauliflower.


Indian butter chicken
  • 1 tomato, chopped
  • 1 yellow onion, chopped
  • 2 tbsp fresh ginger
  • 2 garlic cloves, chopped
  • 1 tbsp tomato paste
  • 1 tbsp garam masala seasoning
  • ½ tbsp chili powder
  • 1 tsp salt
  • ¾ cup heavy whipping cream
  • 2 lbs boneless chicken thighs, cut into bite-sized pieces
  • 3 oz. butter or ghee
  • ½ cup fresh cilantro, for serving (optional)
  • ¼ cup heavy whipping cream, for serving (optional)
Oven-roasted cauliflower
  • 1 lb cauliflower, chopped into bite-sized pieces
  • ½ tsp turmeric
  • ½ tbsp coriander seed
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 2 oz. butter 


Indian butter chicken
  1. Add tomato, onion, ginger, garlic, tomato paste, and spices in a food processor. Mix until smooth. Add the cream and mix for a couple of seconds.
  2. Marinate the chicken in the mixture for at least 20 minutes, but preferably more, in the refrigerator.
  3. Heat a third of the butter over medium-high heat in a large frying pan. Remove the chicken from the marinade (reserve the marinade), and fry in the butter for 5 minutes.
  4. Pour the marinade over the chicken and add the rest of the butter. Let simmer over medium heat for 15 minutes or until the chicken is fully cooked. Salt to taste.
  5. Garnish with fresh cilantro and drizzle with a splash of cream.
Oven-roasted cauliflower
  1. Preheat the oven to 400°F (200°C).
  2. Spread the cauliflower out into an even layer in a large sheet pan.
  3. Season with spices and butter. Bake for 15 minutes.

Chicken and zucchini curry soup

The warm and delightful curry scent that fills the house when you make this bright, fresh low-carb soup is overwhelming. Tender chicken and crispy zucchini are the favorites of this coconut-infused flavor wonder!


  • 2 tbsp olive oil, divided
  • 2 garlic cloves, minced
  • 2 white onions, finely chopped
  • ¾ cup of coconut milk
  • 2 cups of water
  • 3 tbsp green curry paste
  • 1 tbsp fresh parsley or fresh cilantro, finely chopped
  • ¾ lb chicken breasts (without skin), cut into small pieces
  • 11 oz. zucchini, thinly sliced
  • salt and ground black pepper 


  1. Heat half of the olive oil in a saucepan over medium heat. Add the garlic and onions and cook over low heat, stirring frequently. Do not let the onion turn brown.
  2. Add the coconut milk, water, the curry paste, and the parsley. Simmer for a few minutes.
  3. Mix well, then add the chicken and simmer until the chicken is cooked through.
  4. While the soup is cooking, heat the rest of the olive oil in a skillet over medium-high heat. Add the zucchini and cook until just tender, about 5 to 10 minutes. Season with salt and pepper.
  5. Right before serving, add the zucchini to the soup. Enjoy!

Keto Caesar salad

A true keto salad classic: moist chicken and crispy bacon are served on a bed of crunchy Romaine lettuce. In our version, we don’t sacrifice the dressing or the parmesan cheese!


  • ½ cup mayonnaise
  • 1 tbsp Dijon mustard
  • ½ lemon, zest, and juice
  • ¼ cup grated, shredded Parmesan cheese
  • 2 tbsp finely chopped filets of anchovies
  • 1 garlic clove, pressed or finely chopped
  • salt and pepper
  • 12 oz. chicken breasts, bone-in with skin
  • salt and pepper
  • 1 tbsp olive oil
  • 3 oz. bacon
  • 7 oz. Romaine lettuce, chopped
  • ½ cup shredded Parmesan cheese 


  1. Preheat the oven to 350°F (175°C).
  2. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.
  3. Place the chicken breasts in a greased baking dish. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top.
  4. Bake the chicken in the oven for about 20 minutes or until fully cooked through. You can also cook the chicken on the stovetop if you prefer.
  5. Fry the bacon until crisp. Place lettuce as a base on two plates. Top with sliced chicken and the crispy, crumbled bacon.
  6. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

Final Thoughts

The keto diet may be all about the fat, but that doesn’t mean that protein doesn’t play an important role.

Too much of it, and you’re no longer in ketosis. Too little, and you risk shedding muscle mass.

And what’s one of the most common, accessible, and easy-to-cook proteins available? Chicken, of course.

So while you’re busy cooking everything in butter, don’t forget that 10 to 35 percent of your calorie consumption should be coming from a protein source.

Keto Facts Keto Nutrition

The Best Keto-Friendly Restaurants

Adhering to a Keto diet when eating out can pose some unprecedented challenges besides munching on a bunch of fries. 

First, the portions are skewed. The protein can be too massive, and there are few vegetables, making the meal you ordered unreliable. Plus, restaurant food can come with hidden ingredients.

Understanding Macronutrient Ratios in Meals

There are certain types of a keto diet, and they all depend on strict macronutrient (carbs, fat, protein) computations.

Generally, the medical keto diet used to treat epilepsy advises 3 to 4 grams (g) of fat for every 1 g of carbohydrate and protein. This means that you’re getting 90 percent of your calories from fat, 6 percent from protein, and 4 percent from carbs. 

Meanwhile, a modified Atkins diet has no protein limitation. Hence, you can have about 65 percent fat, 30 percent protein, and 5 percent carbohydrates. When it gets to keto for weight loss, you might eat 70 to 80 percent of calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from fat.

Calculating Net Carbs and Ketones

Many people on keto use net carbs when measuring their carb consumption.

According to Atkins, you can determine your net carbs by taking total carbohydrates minus grams of fiber and sugar alcohols. Your net carbs are what influences your blood sugar level and can jeopardize weight loss.

But keep in mind that neither the federal government nor the Academy of Nutrition and Dietetics identifies this term. Dietitians also agree that calculating net carbs is not an exact science.

This is why it would be best to consult a dietitian if you plan to do the Keto diet. This is to create a personalized plan that allows you to hit a specific macronutrient target.

Tips for Dining Out on a Keto Diet

Sure, doing the Keto diet may appear daunting. But because of its growing popularity, many restaurants are becoming open to this kind of diet. Some chains have even come up with menu selections specifically catered to keto dieters.

However, you may need to customize your meals to ensure that you are hitting your macro ratio.

That said, it would be best to begin with a base of a cooked protein like poultry, fish, or grilled meat without sauce. And then mix it with a non-starchy vegetable. Next is to add healthy fats into the mix.

In general, smart picks incorporate a bunless burger over a bed of greens with lemon and olive oil or avocado. Moreover, steak tips, grilled fish, and bunless sandwiches are served with salad. Other options are broccoli or cauliflower rice.

Keep in mind that a healthy restaurant eating while on keto is possible. That is if you know where to go.


For a healthy, keto-friendly meal, opt for grilled lean meat and veggies.

You’d be surprised that other chicken recipes load up on carbohydrates (some carry upwards of 50 g). You can run for the steamed broccoli here, but if you want to turn it up, the fire-grilled veggies add a good 6 g of net carbs. To add fat (to make the meal fall precisely into keto range), request a side of guacamole to top your chicken.

Blaze Pizza

In most places, you’d have to skip the crust to eat a keto-friendly pizza. But this fast-casual pizza chain newly advertised its keto pizza crust, so no one has to miss out on a Pizza Friday.

Go for their Keto pizza. Its crust is created from a base of cauliflower, mozzarella cheese, flaxseed, and eggs. Then it’s coated with their spicy red sauce, more mozzarella, bacon, tomatoes, mushrooms, and more veggies, but you can turn up the toppings as you please. 

Ordered as is, you won’t get adequate calories from fat to enter keto status, so be sure to order extra cheese and bacon, as well as olive oil and a drizzle of pesto.

Those additions will make this plate up to 63 percent of your calories from fat. Bonus: Every slice offers 2 g of fiber — not bad! 


The simplest options are the best here. Steak added with green veggie is one perfect keto combo.

Go for the Classic Sirloin With Side of Steamed Broccoli. Opt for the smaller, 6-ounce (oz) portion (versus the 10-oz serving) to keep protein in check. This is a great chance to add a source of digestion-friendly fiber with the broccoli (4 g of fiber).

To make this up to keto-friendly status, add a drizzle (about one tablespoon) of olive oil.


Prepared sandwiches and salads are hard to customize, but there are many protein- and fat-heavy alternatives to turn to.

If you resemble a zero-carb bite, this mini salami-cheese tray is it. Unfortunately, there’s no produce on this plate, so make sure to take in veggies elsewhere during the day.

The traditional snack combo will help keep you pleasantly full, and the average amount of protein won’t ruin your macros for the day.

Outback Steakhouse

A steakhouse is instead a prominent place to find a keto-compliant meal. You’re better off taking the smaller steak or fish meal to keep protein in check and pairing with a nonstarchy veggie side.

Try their 5-oz Grilled Lobster Tail With Roasted Butter Garlic Topping and Sautéed’ Shrooms.

This dish is a complete special-occasion indulgence, but most of the net carbs grow from the addition of mushrooms. Don’t forget to combine the roasted garlic butter topping to up your fat, which adds 18 g.

Olive Garden

Don’t think you have to be boxed into buying pasta at Olive Garden (and eating a couple of breadsticks on the side).

The restaurant suggests their grilled salmon fillet, served with a drippy tab of garlic herb butter on top. Parmesan-garlic broccoli spins out the meal. You’ll be offered a variety of soup or side salad, and in this case, the salad is your best chance.

Watch portions, though, as a portion of salad with Italian dressing adds another 11 g of net carbs.


Disregard the sea of pancakes and crepes, and get on board with a DIY piece.

Adding avocado and spinach offers heart-healthy monounsaturated fat. It also has vitamin K, which is crucial for healthy bones. However, you should skip the carb-laden sides like pancakes and toasts.

TGI Fridays

The restaurant may be perfectly suited for happy hour apps, but you’re best served to evade these.

A “green style” cheeseburger has 7g net carbs. You can add avocado on top for zero net carbs and a dose of healthy fat. Moreover, the green style cheeseburger might be an excellent time to get in more veggies when you can. 

Go for the lunch part — full-size salads here quickly top 1,000 calories. Ranch dressing is a good option, carb-wise, with only 2 g of net carbs. Other keto-friendly choices are blue cheese and Caesar. Just avoid the balsamic vinaigrette, which holds 11 g of net carbs.

The Cheesecake Factory

First, let’s get this out of the way: Cheesecakes may be high in fat, but they’re also packed with sugar (carbs). So completing the meal with a slice is out on the keto diet.

You also have to be very cautious with this menu, as some choices near 200 g of total carbs. Breakfast is a bit easier, as omelets and eggs are both choices.

Try their Pan-Seared Branzino With Lemon Butter. This tasty white fish gets jacked up in the fat department with a creamy butter sauce. If the calorie count and macros — including net carbs — are higher than you’re striving for, eat half and take home the rest.

Buffalo Wild Wings

You don’t have to shy away from the wings here. An order includes no carbs until you add the sauce. For the most desirable sauce, stick with the simple classics: hot, medium, or mild.

A bunless burger or grilled chicken breast, plus cheese and mustard, is another excellent choice.

Try their Traditional Wings and Celery Sticks. Each plate carries a wallop of protein, so opt for the snack-size serving size, and then match them with refreshing celery and blue cheese.

Smoothie King

If you’re looking for a light, fresh meal, a smoothie may be your go-to.

The problem is, most smoothies prepared with milk, yogurt, juice, and fruit contain far too many carbs for a keto diet. Smoothie King just started their two keto-friendly smoothies, the Keto Champ Coffee and Keto Champ Berry. The coffee variant has fewer carbs of the two.

Opt for the Keto Champ Coffee, made with almond milk, coffee, almond butter, cocoa, and a keto protein blend. Doing so means you’ll take in just 1g of extra sugar, 7g of fiber, and only 7g of net carbs.

Carrabba’s Italian Grill

Pass over Italian apps like bruschetta in favor of grilled asparagus with prosciutto for a total of 4 g net carbs.

As for your entrée, chicken, steaks, or fish is your best bet, but watch out for sauces and sides that jack up carbs. A green veggie side will round out the meal, and a drizzle of olive oil will get your fat portion up to where it needs to be. 

Try their Chicken Marsala. Grilled chicken is smothered in a mushroom-wine sauce. Steamed asparagus will bulk up the meal for a few carbs.

Red Lobster

With a little preparation, you can eat well at the classic seafood restaurant.

Take advantage of their interactive menu online. This will allow you to sort each category from least to most carbohydrate content. Fresh seafood (unbreaded shrimp, lobster, crab) and grilled fish are all low-carb choices — and dipping or slathering it in butter adds fat.

Their keto choice, Wild-Caught Snow Crab Legs With Asparagus. Focusing on crab legs — dipped in butter, no less — you’re keeping carbs at the bare minimum. With your choice of side, go for fresh asparagus, which has the fewest net carbs and added fat.

California Pizza Kitchen

Salads are your best bet at CPK because, unfortunately, even a slice of gluten-free pizza can eat up most of your carb allotment for the day.

Go for the Asparagus and Arugula Salad, With Extra Olive Oil. This is a great chance to get various greens (asparagus and arugula), plus healthy fats from the toasted almonds.

This comes dressed in a lemon vinaigrette, adding more fat and calories by ordering a side of their herb-infused olive oil.

Cracker Barrel Old Country Store

Sausage and biscuits, gravy, pancake plates, and grits are all traditional offerings at Cracker Barrel that you’ll have to skip right over.

The good news here is that it’s easy to mix and match your plate with an entrée and sides to choose low-carb options and get the right mix of macros you need.

Try the Lemon Pepper Grilled Rainbow Trout With Steamed Broccoli and Turnip Greens

A trout is a higher-in-fat option than catfish (another keto choice). And the addition of a greenside means you’re getting a non-starchy veggie on your plate. Adding butter to this meal adds 4g fat per tab.

Maggiano’s Little Italy

Pasta places are rife with crave-worthy high-carb dishes. If you can get past those (and the breadbasket), you have good options.

Try the Grilled Salmon Lemon and Herbs. The grilled fillet is bathed in a white wine butter sauce and served alongside spinach. At 800 calories, though, you could easily save half for tomorrow’s lunch.

Bonefish Grill

A fish and seafood restaurant is a prime place to find an excellent keto meal. Generally, avoid anything fried or breaded in favor of grilled. Rather than sauces (which can be a surprising source of carbs), add butter or olive oil on your own.

Their keto option, Grilled Atlantic Salmon With Green Beans, has Salmon, which is naturally fatty. It is packed with heart-healthy omega-3 fatty acids. If 50 g of protein is too high, eat half. Ordering lemon butter as a topping adds 6 g of fat. Make green beans your side to get in veggies for minimal carbs.

Boston Market

The classic chicken place serves you well when you choose basic chicken and veggies. Skip the bread and sauce; they can quickly put you over your carb allotment.

Try the Rotisserie Chicken and Caesar Salad and go for the three-piece dark meat meal (dark meat contains more fat than white breast meat). You could also choose steamed veggies, cucumber salad, or creamed spinach.

But if you want to up your fat consumption, go for the Caesar salad minus the croutons.


Head to the “Nudies” menu of this popular hotdog chain. There, you’ll find chicken, sausage, burger patties, and fish that you can top with a source of fat and side at your discretion.

Their keto choice is the “Nudie” Grilled Tuna. Brats and sausage contain more fat, although saturated.

Grilled yellow-fin tuna, on the other hand, offers some healthy omega-3s. Consider eating half of the tuna steak to keep protein in check.

To bump up this meal’s fat content, head over to the salad section and order a side of olives or get a side salad and douse with olive oil and vinegar.

Au Bon Pain

You can belly up to the hot or cold lunch bar for options like adobo chicken or beef and broccoli. But if you need something to-go, opt for their all-day breakfast options made keto-friendly.

Try their 2 Eggs, Cheddar, and Sausage recipe. This option comes on a bagel, so ask them to skip the bread entirely, and grab a fork when you feast. Remember to choose whole eggs to keep the fat content higher, as egg whites are fat-free.

Final Thoughts

Turning to a low-carb diet can be challenging. Most people don’t understand just how many carbs they’re ingesting or the impact it’s having on their digestive health and weight.

That said, an increasing fraction of restaurants are tailoring menus to low-carb eating. And, to be sure, low-carb consumption isn’t for everyone, and everyone should check with a doctor before any significant dietary changes.

Keto Nutrition

Can You Eat Cheese on a Ketogenic Diet?

The Keto diet has skyrocketed in popularity over the past years. That’s because it allows you to lose weight while eating satiating, fatty foods. You just have to be wary of your carb consumption.

This also explains why people have qualms about consuming dairy.

Here’s the thing: Most cheeses are low in carbs, making them acceptable for the keto meal plan. The same thing goes for other dairy foods like butter and heavy cream.

The only caveat, by far, is that you can enjoy it with your favorite bread. So, say bye-bye to buttered toasts and bagels with cream cheese.

But that doesn’t mean you will have unless cheeseburgers forever. There are different ways to enjoy cheese and other dairy products as long as you keep a low carb consumption.

To learn more about cheese and whether you can have it on a Keto diet, we suggest that you keep reading.

What is Cheese?

Cheese is a dairy product, generally obtained from the milk of cows, buffalo, goats, or sheep. It comprises protein and fats from milk. Humans have created cheese for over 7,200 years, and cheesemaking predates recorded history.

During cheesemaking, cheese is acidified using naturally occurring bacteria. Often, lemon juice or vinegar is added. The healthy bacteria in cheese turn the milk sugar lactose into lactic acid, which helps preserve the cheese.

After adding the enzyme known as rennet, cheesemakers press or strain the cheese to take out most of the moisture content.

Soft and semi-soft cheeses like mozzarella have greater moisture content. Meanwhile, semi-hard and hard cheeses like cheddar and Parmesan have moderate moisture levels. They are also usually aged longer.

There are thousands of various cheeses from around the world. And its style, texture, and flavor will depend on the following:

  • Milk source
  • Pasteurization
  • Length of fermentation
  • Fat content
  • Method of bacteria and mold
  • Processing methods
  • Aging and curing

Most yellow or red cheeses get their color from the addition of annatto. Cheesemakers can also combine herbs, spices, or wood smoke as flavoring agents.

Benefits of Eating Cheese

High-quality dairy products are an excellent source of micronutrients.

Cheese is high in fat (including the short-chain fatty acid, butyrate), protein, and calcium. It also produces vitamin A, vitamin B12, zinc, phosphorus, and riboflavin. 

If you purchase cheese made from 100% grass-fed milk, it also carries vitamin K2 and the omega-3 fatty acid, conjugated linoleic acid (CLA).

These nutrients play vital roles in your body, and most people don’t get plenty of them. If you’re not eating organ meats or fermented soy, incorporating more grass-fed cheese in your diet is a great way to get more fat-soluble vitamins like vitamin A and K2.

Similar to probiotic dairy foods, raw cheese can populate your gut with good bacteria like Lactobacillus acidophilus. This can enhance your digestion and reduce inflammation in your body.

Downsides of Eating Cheese

Cheese can be a great source of nutrients, but does that suggest everyone should consume it?

No. Lots of people have a sensitivity or allergy to dairy, which involves cheese.

There are two leading causes some people to respond poorly to cheese: 

  1. They’re intolerant to lactose (milk sugar) in milk products
  2. They’re intolerant or allergic to casein (a milk protein) located in dairy products 

Some people require the necessary digestive enzymes to break down these sugars and proteins.

If you can’t absorb lactose or casein, you’re likely to experience some unpleasant side effects:

  • Fatigue
  • Metabolic issues
  • Skin problems, like rashes and acne
  • Digestive issues

If you have a casein intolerance, you may be capable of eating A2 cheese. A2 cheeses are created using milk from specially bred cows whose milk contains less A1 casein. Researchers have linked A1 casein to more problems in people who have casein sensitivities.

Whether or not you have a sensitivity to dairy, poor-quality cheeses are off-limits. 

Some foods marked “cheese” are not cheeses. Instead, they are lab-made products with unhealthy refined oils, artificial flavors, preservatives, and added sugars. 

Real but low-quality cheese can also carry contaminants from factory farms. This includes unnatural byproducts of homogenization (mixing) and high-heat pasteurization.

Can Cheese Help You Lose Weight?

Assuming you’re not having any dairy sensitivities and purchase high-quality keto cheese, you are free to enjoy it. But what about weight loss?

Some people promote avoiding cheese on “clean keto.” Clean keto sounds dramatic, but there’s nothing disagreeable about high-quality cheese.

The cheese will not increase your blood sugar or kick you out of ketosis. If you aren’t dropping weight on keto, don’t blame cheese. 

The fact is, to lose weight on keto, you need to produce a mild caloric deficit through diet and exercise. You will consume minimal amounts of carbs, adequate-protein to keep your lean body mass, and the rest of your calories will come from fat.

By reducing carbs and eating plenty of healthy proteins and fat, your body will proceed into ketosis. You will utilize fat for fuel, enabling you to burn more fat at rest and during exercise.

The only concern with eating cheese happens if you eat a lot of cheese and too many calories from other foods.

If you consume too many calories, you can’t remedy the problem with more exercise. But there’s a simple solution: avoid snacking, stick to a set meal schedule, and make sure you’re getting adequate to eat at each meal. 

Is it Okay to Eat Cheese While on a Keto Diet?

The good news is, cheese is excellent to eat on the keto diet.

Unlike most bread, for example, it boasts a perfect ratio of carbs and protein. This makes it an excellent low-carb addition to several meals and snacks that’s much better for you than a bowl of pasta, for instance.

However, it’s crucial to be cautious when you learn something that is good for you. Extremes, when it gets to food and dieting, rarely end well. The cheese is excellent, but cheese for every meal probably isn’t.

What I don’t see enough of people talking about when addressing keto is calories. If you’re following keto to lose weight, you’re likely to get caught up in all the rules about carbs, fat, and ketones. Forgetting that weight loss also requires some calorie deficit.

In other words, cheese still holds calories, and too much cheese means too much caloric intake. Hence, it isn’t going to help you shed some weight, whether you’re in ketosis or not.

That doesn’t mean you have to count calories. But paying attention to the quality of your calories (the foods you are eating) can create a massive difference in your weight loss attempts.

Cheese is not bad as long as you’re balancing out your cheese consumption with lots of other foods.

How to Choose the Best Keto Cheese

There is a vast difference between high-quality organic cheese, traditionally-produced cheese, and mass-produced factory-farmed cheese. Here are some issues to keep in mind when shopping for keto cheese.

Is it Homogenized?

Natural milk is not homogenized. Cheese made with homogenized milk is less healthy than cheese manufactured with whole, non-homogenized milk.

This is because the homogenization method creates unnatural byproducts through molecular fragmentation. That indicates that your body won’t recognize the chopped-up fats and proteins. 

When cheese is produced locally using traditional methods, it doesn’t have that issue. But if cheese is created with mass-produced milk, or if it is done with skim milk or labeled as “reduced fat,” avoid it.

Is it Pasteurized?

Pasteurization is another industrial method that reduces the health benefits of cheese and other dairy products. 

For thousands of years, people drank raw (unpasteurized) milk and obtained cheese with raw milk. It’s only when people started living in dense cities, with higher temperatures and longer transport times, that dairy products spread dangerous bacteria, and people got sick.

To resolve that problem, milk producers started heating their milk to kill the bacteria. It is a method invented by Louis Pasteur in the mid-nineteenth century.

Pasteurization may have made sense a hundred years ago, but now we know it also destroys good bacteria and enzymes and alters or kills healthy fats and proteins.

Go for cheese made with raw milk. It’s probiotic, includes enzymes that help you digest dairy, and has all of its nutritional benefits intact. The same goes for other fermented dairy products like sour cream and full-fat Greek yogurt.

Is it Organic?

Whenever possible, purchase organic cheese and other dairy products like heavy cream.

Organic dairy products are more dependable than conventional dairy products but not as good as organic and raw.

Organic cheese is often still produced from homogenized and pasteurized milk. But at least you know the animal that gave the milk was fed an organic diet and was not given synthetic hormones. 

Is it Grass-Fed?

Lastly, you must eat cheese made from milk produced by grass-fed cows. 

Grass-fed cheese is a big deal because cows are supposed to eat grass. Feeding cows a diet of grass rather than grains and refined carbs enhances the beneficial omega-3 fatty acids and fat-soluble vitamins in their milk.

5 Best Types of Cheese to Eat on the Keto Diet

Goat Cheese

About one ounce (oz) of goat cheese gives 90 calories, 0.2g of carbs, 6g of protein, and 7g of fat, according to the U.S. Department of Agriculture (USDA).

Initially, there are several grams of carbs in goat cheese, making it a great way to hit your macros. Also, cheese made from goat milk contains less lactose and proteins that are distinct from cow’s milk, making it easier to digest.

Blue Cheese

Cheeses that are high in flavor — like stinky cheeses — give you more bang for your buck when it comes to taste. They add a lot of complexity for a small quantity.

Blue cheese fits the bill: A small crumble (1/3 oz) has 32 calories, 0.2 g of carbs, 2 g of protein, and 2.5 g of fat.

Cream Cheese

This is a keto favorite, mainly because the only thing it adds is fat. One tablespoon (51 calories) has 0.8g of carbs, less than 1g of protein, but 5 grams of fat.

That suggests it’s a great addition to a meal or snack when you need more fat. Try Nancy’s brand, which makes a probiotic-rich cream cheese that’s cultured with live active bacteria (like yogurt).

Parmesan Cheese

Grated Parmesan is ideal for adding a hit of salty, nutty flavor to foods. One tablespoon of grated parm (26 calories) packs 0.9g of carbs, 1.8g of protein, and 1.7g of fat.

Pro Tip: Make this cheese your best friend when it comes to salads.

Cheese Crisps

If you must have cheese and you’re on the go, these dehydrated bits of cheese in a bite-sized shape are an adequate solution. Best of all, you don’t have to bug about refrigeration to get your cheese fix.

One brand, Moon Cheese, has a Gouda mixture with 0 carbs, 5g of fat, and 5g of protein for 70 calories per serving, six or seven pieces.

Another, Whisps, offers Asiago and pepper jack with 1g of carbs, 11g of fat, and 12g of protein per 150-calorie serving, which is approximately 23 crisps.

5 Worst Kinds of Cheese for People on the Keto Diet

Canned or Spray Cheese

The macros of spray cheese could probably fit into your diet just fine. That’s because it has 2g of carbs, 5g of protein, 6g of fat for 81 calories per ounce.

The issue: It’s massively processed cheese that isn’t, well, cheese. These carry a lot of stabilizers, fillers, and oils that don’t contribute much nutritional benefit. All you’re doing is adding extra gunk that your body doesn’t know, and that can lead to inflammation. 

Inflammation is tied to several health conditions like cancer, infectious diseases, and autoimmune disorders.

American Cheese

Just like canned or spray cheese, American cheese is often highly processed. Moreover, keto nutrition specialists urge dieters to pay attention to the quality of their food.

As for those macros, a slice of American cheese has 65 calories, 2g of carbs, 4g of protein, and 5g of fat.

Because many people on keto stick to 20g of carbs per day, one slice may value for 10 percent of your total carb portion. Since there are more satisfying options available, this one’s not worth it.

Yellow Cheddar Cheese

Determining the highest quality foods, including cheese, is something that experts recommend. For that reason, they suggest skipping varieties that are produced with dyes or colors, like many cheddars. 

Yellow cheddars have annatto added for color. To get past this, choose white cheddar. A slice of cheddar holds 85 calories, 0.6g of carbs, 5g of protein, and 7g of fat.

Take note that many cheddars are smooth tasting, and you may want more than one slice to feel content. If opting for cheddar, go for excellent varieties for a more significant dose of flavor.

Ricotta Cheese

In small amounts, full-fat ricotta may be acceptable in your diet. But you’re not going to be capable of sitting down to a big bowl of it. Ricotta is higher in carbs.

While it can be a good alternative once in a while, you have to watch portions. A ½-cup portion of ricotta will carry 192 calories for a whopping 5 g of carbs, 14 g of protein, and 13 g of fat.

Cottage Cheese

This matches the same rule as ricotta: Eat in short amounts if you’re on a strict keto diet.

Cottage cheese is recognized for its high protein content. It also carries a hefty amount of carbs (for keto) and not that much fat, all qualities that make it a less-than-ideal option.

One 85-calorie, a ½-cup serving of full-fat cottage cheese, has approximately 5g of carbs, 5g of fat, and 12g of protein.

The excellent news for cheese lovers is that yes, cheese is keto-friendly. It’s low in carbs, and it can be an excellent source of healthy fats and protein. 

However, it would be best to buy high-quality cheeses and other dairy products. This means non-homogenized, unpasteurized, and organic cheese made from grass-fed milk.

If you consume high-quality keto cheese (and other low-carb dairy products), you will profit in weight loss, better strength and energy levels, and optimal hormone levels.

Mozzarella and cheddar cheeses are among the best cheese varieties for people following keto. 

What you want to avoid are the high-fat dairy products that are also high in added sugars.

Regardless, you should not overeat your cheese. Otherwise, it won’t help you with your weight loss journey.

Keto Nutrition Keto Transformations

The Best Keto Instagrammers You Can Follow

The ketogenic diet has skyrocketed for the past year or two. There are also emerging influencers in this niche on Instagram.

What makes the Keto diet so popular is the fact that it can aid in weight loss. But just like any diet, it can be cumbersome to follow. Hence, people took to IG to look for inspirational people who are on a low-carb, high-fat diet.

That said, we’ve scoured the platform to look for relevant accounts that you can follow if you’re looking for Keto inspirations:


For anyone who has a hard time figuring out what to order when they go out, @ketoanywhere is here to help.

Founded in 2019, Keto Anywhere began as an online community to connect people on a Keto or Low Carb diet and loves to eat out and travel. 

The heart of Keto Anywhere is a global map with over 900 recommended Keto-friendly restaurants, bakeries, and shops. They are your must-follow Keto influencer if you want to connect with locals who know Keto and Low carb friendly sites.

They can also provide insight into looking at Keto-friendly cruising restaurant menus. Aside from that, they also feature a Keto and Low Carb Shopping lists, City Travel Guides, and Personal and Business Coaching.

Simply put, Keto Anywhere is all about making the world a Keto friendlier place and helping you be triumphant with this way of eating.


Who knew you could recreate your favorite cereals and snacks, fast foods, and comfort foods but still stay true to the keto credo? @Ketowize offers copycat recipes and advice for ordering at your favorite stops like Starbucks or Taco Bell.

Ketowize is your one-stop-shop for support and tools to build a healthy Keto lifestyle. Access tons of recipes to drive you and keep you committed to your goal because “diet” food should never be boring or bland!

Their philosophy is simple. With information, the right tools, and support, anyone can look and feel excellent. Ketowize will partner with you on your trip to see and celebrate success.

Be ready to drool! Find entrees, sides, and even Keto ice cream recipes that will fit a staple in your home. On Keto, you’ll eat the foods you love and discover new favorites in our extensive recipe archive. 

Whether you are just starting your journey or getting back to a ketogenic lifestyle, they’ve got you covered. “Wize up” about Keto by browsing their detailed collection of articles tailored to match your needs.

Keto is simple to understand. Although it takes a lot of care and plentiful resources like Ketowize, it helps you stay motivated and see success. By restricting carbohydrates and boosting fats, you can and will lose weight. That’s right! Eat more fat to get thinner! 


Find lots and lots of recipes here @keto.connect. Nothing foodie-fancy really, but packs of good old family-friendly fare.

KetoConnect gives a global hub for people looking to transform their lives using the ketogenic lifestyle. They are dedicated to creating helpful resources, like recipes and guides, for people who want to live healthier, happier lives. 

Matt and Megha founded KetoConnect in 2016 after they achieved their results from the keto diet were too good not to share. Their fun personalities and laid-back lifestyle make learning about nutrition delightful for everyone. 

You’ll have everything you need to make a lasting lifestyle change. This includes a step-by-step visual pattern and video series about eating a low-carb, high-fat diet.

They will also help you determine the right macros for your body and your goals. Plus, they can teach you how to calculate net carbs and calories for weight loss or muscle gain.


Need a partner who gets you as you figure out your keto quest? @Ketomadesimple is that sympathetic friend who encourages you with his tips and recipes.

First things first, Keto Made Simple is your spot for all matters Keto. They are here to be a support and help you throughout your Keto journey. They also hope that you find their content on their site to be helpful and inspiring. They have seen a lot of benefits with the Keto lifestyle. It has done so many great things for both of them that they want to share their stories in hopes that it can help you too!

Created by Cameron and Julie Smith, a busy parents of 4 children and a dog, slaves to their kids’ sports schedules, and total foodies. They will show you how to live a keto lifestyle in its simplest form. 

They’ve also created super simple recipes that even a 5-year-old kid can make. That’s because they refrain from using weird, scary, or intimidating ingredients.

They’re just ordinary people, eating regular foods in a keto style.


Created by Sam, a 32-year-old Texan who loves to share how Keto helped her lose weight and more.

During the latter part of 2015, Sam made some introspection about her life. She was having a hard time in many different ways, and she knew it was time to make a change. She wanted to do something that would make her happier, healthier, and give her more energy to do the things she enjoys.

Thinking about where she could make the most difference, she decided to focus on her diet. That’s when she realizes that proper nutrition is more than just a food pyramid poster she vaguely remembered from high school.

Sam knew that the food she consumes could have a direct, tangible, and powerful effect on her physical and mental health. The only problem was that all the dieting techniques she had seen either cost too much money or were extremely difficult to keep up with.

That was until she decided to go to Keto in January 2016.

Over the past few years, she learned a lot about the science behind ketosis and how it affects her body. And then she started showing off recipes and cooking techniques on Instagram.

That said, Sam’s goal is to keep making recipes to share with others. This is to show that the Keto lifestyle is doable.

Anyone who has tried losing weight knows the routine of one step forward two steps back. Fiercely honest, Lele of does not hold back about her efforts, making her successes that much more inspiring.

Lele started her Ketogenic journey in 2015 to handle her Type 2 Diabetes, PCOS, and Congestive Heart Failure.

With the Keto Diet, she already had lost weight and could also get off insulin for good! She wanted to share her experiences and keto recipes to inspire others who are on the same journey as she was.


Going Keto will not hold Emily from her love of cookies, brownies, and other sweet treats. Thus, she jumps right into “kitchen experiments” to make them Keto.

Her mouth-watering formulations are presented on @keto.copy with simple to follow instructions.

Emily had a lifelong struggle with her weight. After two and a half years on the keto diet, she’s finally at a healthy weight.

Before Keto, she was almost 300 lbs and miserable. She doesn’t mean to imply that being overweight means you are automatically miserable; she just happened to be both.

She suffered from depression and struggled with binge eating disorder. But almost every aspect of her life improved after she changed her diet.

She began by removing all sugars, starches, and grains. She read every food label she picked up and kept her net carbohydrates under 20 grams a day. She made Google her friend, watched lectures on YouTube, and listened to free podcasts about the Keto diet.

After a month, she felt like a new person. She fell asleep effortlessly at night and popped out of bed. Her chronically dry skin began to improve, and she felt glowy. Her appetite decreased, and she didn’t have intrusive food thoughts.

She believes that with Keto, she has found how her body was intended to eat and have never felt better. So, if you want to reap the same benefits, follow her on Instagram.


It is common for Keto influencers to share recipes on Instagram, and so is hope. Suzanne Ryan, who already lost 120 lbs. on Keto, is big on both. 

She has been on the Ketogenic Diet since January 2015. She has been overweight most of her life. And after failing at so many different methods to lose weight, she found Keto, which has completely changed her life. 

And she wants to share her journey to encourage others and share tips and recipes. Hence, she started an IG page and YouTube channel to share weight loss updates, recipes, reviews, grocery hauls, and more. 

You can also check out her first book, Simply Keto, which will guide you through the ins and out of the Keto diet.


Every Wednesday, Kassey notes what she eats in a day now that she maintains her weight after losing 60 lbs. She will then compare it to what she would consume during the weight loss phase of Keto.

And, true to the account name @keto4karboholics, she also posts lots of recipes to meet your “gotta have some bread—now!” moments.

Keto4Karboholics came about after a tremendous lifestyle change. Kassey and her husband were at the heaviest they have ever been in their lives.

They had always been slender and athletic, but somewhere between college and having two kids, their bodies changed… and not for the better.

In the summer of 2017, she and her family went on a vacation to the UK for a month. It was their dream vacation (Harry Potter, Outlander, and Game of Thrones fans as well as history buffs)! But, they found themselves hiding from pictures or contorting their body to find “the skinny angle”.

So, she and her husband came home from vacation and jumped right into the Ketogenic diet. They had both tried the diet before and knew the principles and science around the diet. However, this time they were both committed to a lifestyle change.

She started easy by making fundamental meals every day. Then, when she began to miss her old meals, she started experimenting and creating new recipes that reminded her of some of her carb-heavy favorites. Soon she was making a recipe a day!

Kassey started Keto4Karboholics to share these recipes and offer support to people who want to delve into this lifestyle.

Mayra posts plenty of recipes in English and Spanish on She also shares the importance of self-empowerment regardless of your wellness journey.

In June 2016, she made a fairly significant lifestyle change, at least for her, a bonafide Carb Queen. She’s been considering cutting back on carbs before being diagnosed with Celiac.

Hence, she decided to stop eating wheat bread, potatoes, rice, popcorn, white flour, white sugar, honey, and more.

Since she’s gone Keto, she teaches discipline in other areas of other people’s lives, too.

To date, she’s down almost 30 pounds, and she hasn’t felt this good in years, nor had she felt deprived. Thanks to the Keto lifestyle.

The keto diet isn’t always simple to follow. After all, Keto calls for getting around 80 percent of your calorie consumption from fat while limiting your carbs to under 50 grams daily.

Whether you’ve joined the bandwagon or still thinking about it, you might want to follow some keto all-stars on Instagram. That way, you can reach out to someone who can share helpful tips and motivation your way.