If you’re a big fan of bacon and eggs, I have some great news for you. You can eat these foods on the keto diet!
What Can You Eat On The Keto Diet?
In fact, that’s pretty much all you’ll be eating while following this plan because it’s about limiting your carbs to 20–50 grams per day (depending on which version of the ketogenic diet you choose) and getting the rest of your calories from protein and fat. With this very low carb consumption, your body will go into a state known as ketosis.
Why Is The Keto Diet So Popular?
The ketogenic diet is a popular choice among people looking to lose weight fast while also improving their health. Studies show that restricting carbs leads to more than 4 times greater fat loss than a low-fat diet and can be a particularly effective way for those with diabetes to lower their blood sugar. It’s also been shown to reduce the risk of heart disease, which is why many diabetic patients have been told to follow this or a similar eating plan.
What Can I Eat On The Keto Diet?
As mentioned earlier, on the keto diet you’ll eat protein, fat, and as few carbs as possible. Here are some examples that should give you an idea of what you would normally consume for dinner:
Keto Recipes
Chicken And Brussels Sprouts With Mushrooms
What You Need: 1 tbsp avocado oil, 4 chicken thighs cut into bite-sized pieces, 1 tsp garlic powder, 2 cups brussels sprouts quartered, 8 oz sliced mushrooms, 3/4 cup coconut cream or coconut milk, salt, and black pepper to taste.
How To Make It: Heat oil in a large pan over medium-high heat until warm but not smoking. Season chicken thighs on both sides with salt and garlic powder. Once hot add chicken to the pan; cook for 3-4 minutes or until the chicken is golden brown on both sides.
Add mushrooms and brussels sprouts; sauté for 5 minutes or until vegetables are tender, stirring frequently. Season with black pepper (optional) and stir in coconut cream (or milk). Cook for an additional minute, adding more salt to taste if needed before removing from heat.
Cauliflower Fried Rice
What You Need: 1 tbsp avocado oil, 4 eggs beaten with 2 tbsp water, 3 cloves garlic minced, 1/2 tsp ginger powder, 1 small onion diced, 20 oz riced cauliflower (about 4 cups).
How To Make It: Heat oil in a large pan over medium-high heat. Once hot add garlic and cook for 30 seconds until fragrant, stirring constantly. Add onion and cook until translucent, about 3-5 minutes. Stir in cauliflower and ginger powder.
Cook for 5 minutes stirring frequently or until the cauliflower is cooked through (easily mashed with a fork) but not mushy.
Pour beaten eggs evenly over the cauliflower; stir to combine well with the eggs. Cook for 1-2 minutes, adding more oil if needed before removing from heat.
Chicken Enchilada Soup
What You Need: 1 tbsp olive oil, 4 chicken breasts cut into bite-sized pieces, 2 cups sweet corn kernels (about 4 ears), 6 oz canned diced green chiles (or jalapeños), 1/2 cup onions chopped, 28 oz chicken broth, 28 oz canned crushed tomatoes, 4 tsp chili powder, 1 tsp garlic powder, salt, and black pepper to taste, 20 oz sliced baby portobello mushrooms.
How To Make It: Heat oil in a large pot over medium heat. Season the chicken on both sides with salt, pepper, and garlic powder. Once hot add chicken to the pan; cook for 3-4 minutes or until the chicken is golden brown on both sides. Add onions and cook until translucent.
Add green chiles (or jalapeños), corn kernels (cutting any larger pieces if needed) mushrooms, broth, crushed tomatoes, chili powder, and salt + pepper to taste. Stir everything together well to combine before bringing to a boil.
Simmer for 15-20 minutes or until the soup is slightly thickened (the corn will break down the longer it cooks). Serve immediately with cauliflower rice if desired.
Chicken And Leeks With Garlic Sauce
What You Need: 1 tbsp avocado oil, 6 chicken thighs cut into bite-sized pieces, 6 large leeks cleaned and chopped (white and light green parts only), 4 cloves garlic minced, 2 cups full-fat coconut milk.
How To Make It: Heat oil in a large pan over medium-high heat. Once hot add chicken pieces along with onion; cook for 5 minutes stirring frequently. Add garlic, leeks, and coconut milk; stir to combine well before bringing to a boil.
Lower heat to simmer; cook for 10-15 minutes or until chicken is cooked through and the sauce has slightly thickened. Serve with cauliflower rice if desired.
Pork Chops And Mushrooms In Garlic Sauce
What You Need: 1 tsp avocado oil, 4 pork chops about 1/2 inch thick, salt and black pepper to taste, 2 cups sliced mushrooms, 2 cloves garlic minced.
How To Make It: Heat oil in a large pan over medium-high heat until warm but not smoking. Season both sides of the pork chops generously on all sides with salt and pepper.
Once hot add pork chops to the pan; cook for 3-4 minutes per side or until golden brown (the longer you cook them without turning them more well done they will be), transfer the pork chops to a plate and cover with aluminum foil.
Add the mushrooms and garlic to the pan; cook for 3-4 minutes or until golden brown (the longer you cook them without stirring the more crispy they will be). Serve over cauliflower rice if desired.
Bacon Wrapped Chicken With Sweet Potatoes
What You Need: 1 tbsp avocado oil, 4 chicken thighs cut into bite-sized pieces, salt, and black pepper to taste, 1/2 lb sliced bacon, 2 large sweet potatoes peeled and diced into 1-inch cubes.
How To Make It: Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. In a small bowl season chicken on both sides with salt and pepper. Heat oil in a large pan over medium-high heat until warm but not smoking.
Add the chicken pieces to the pan; cook for 3-4 minutes per side or until golden brown (the longer you cook them without turning them more well done they will be).
Transfer the cooked chicken onto a plate and pat dry with paper towels before using kitchen shears or a sharp knife to cut each piece of bacon in half (you want it long enough to wrap all the way around your diced chicken and sweet potatoes).
Wrap one strip of bacon around each piece of chicken/sweet potato; place on prepared baking sheet. Bake for 30-35 minutes or until bacon is crispy and slightly browned. Serve immediately with cauliflower rice if desired.
Pork Chops And Green Beans In Garlic Sauce
What You Need: 2 tbsp avocado oil, 4 pork chops about 1/2 inch thick, salt and black pepper to taste, 24 ounces green beans trimmed and cut in half, 2 cloves garlic minced.
How To Make It: Heat oil in a large pan over medium-high heat until warm but not smoking. Season both sides of the pork chops generously on all sides with salt and pepper.
Once hot add pork chops to the pan; cook for 3-4 minutes per side or until golden brown (the longer you cook them without turning them more well done they will be), transfer the pork chops to a plate and cover with aluminum foil.
Add the green beans and garlic; cook for 3-4 minutes or until lightly charred (the longer you cook them without stirring the more crispy they will be). Serve with cauliflower rice if desired.
Bacon Wrapped Chicken With Broccoli
What You Need: 2 tbsp avocado oil, 4 chicken thighs cut into bite-sized pieces, salt, and black pepper to taste, 1/2 lb bacon sliced into thin strips, 3 cups broccoli florets about 1-inch in size.
How To Make It: Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. In a small bowl season chicken on both sides with salt and pepper. Heat oil in a large pan over medium-high heat until warm but not smoking.
Add the chicken pieces to the pan; cook for 3-4 minutes per side or until golden brown (the longer you cook them without turning them more well done they will be).
Transfer the cooked chicken onto a plate and pat dry with paper towels before using kitchen shears or a sharp knife to cut each piece of bacon in half (you want it long enough to wrap all the way around your diced broccoli).
Wrap one strip of bacon around each piece of broccoli; place on prepared baking sheet. Bake for 30-35 minutes or until bacon is crispy and slightly browned. Serve immediately with cauliflower rice if desired.
Fish Tacos With Guacamole
What You Need: 2 tbsp avocado oil, 4 tilapia filets, salt and black pepper to taste, 1 cup Coconut Milk Coleslaw.
How To Make It: Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. If desired, season both sides of fish filets on all sides with salt and pepper. Heat oil in a large pan over medium-high heat until warm but not smoking.
Add the fillets and cook for 3-4 minutes per side or until grilled (the longer you cook them without turning them more well done they will be).
Transfer the cooked fish onto a plate and pat dry with paper towels before using kitchen shears or a sharp knife to cut each filet into 1/2 inch pieces.
In the same pan as the fish was cooked add shredded coleslaw mix to it; cook for 23 minutes or until slightly charred (the longer you cook it without stirring the more crispy it will be). Serve immediately with cauliflower rice if desired.
Pesto Chicken And Tomatoes
What You Need: 1/2 lb green beans trimmed and cut in half, 2 tbsp avocado oil, 4 chicken breast halves boneless skinless, cut into bite-sized pieces, salt, and black pepper to taste, 3 cups cherry tomatoes halved.
How To Make It: Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. In a small bowl season chicken on both sides with salt and pepper. Heat oil in a large pan over medium-high heat until warm but not smoking.
Add the chicken pieces; cook for 3-4 minutes per side or until golden brown (the longer you cook them without turning them more well done they will be).
Transfer the pan from the stove to the oven; bake for 20-25 minutes or until chicken is cooked through. Remove from oven and allow to rest for 5 minutes before cutting into 1/2 inch pieces.
In a medium bowl toss together green beans and cherry tomatoes, then transfer to a prepared baking sheet.
Bake for 15-20 minutes or until tomatoes are slightly charred and green beans are crispy (the longer you cook them without stirring the more crispy they will be); serve immediately with cauliflower rice if desired.
Side Dish: Coconut Milk Coleslaw
What You Need: 1 bag shredded coleslaw mix, 1 cup coconut milk, 3 tbsp apple cider vinegar,
How To Make It: In a large bowl whisk together coconut milk, apple cider vinegar and salt, and black pepper to taste. Add shredded coleslaw mix; toss until well combined. Allow sitting in the refrigerator for 15 minutes before serving.