5 Delicious Keto-Friendly Recipes To Try Out ASAP

The keto-diet has taken over the Internet in the recent years, and is popularly known for its weight-loss benefits. But, what is the keto-diet in the first place? Well, it's essentially a low carb and high fat diet that seeks to drastically reduce one's intake of carbs and replacing it with fat. This reduction in carbs helps to put your body in a metabolic state called ketosis, where your body becomes extremely efficient at burning fat to gain energy. This process also transforms fat into ketones in the liver, to supply energy for the brain. This diet is also great for lowering your blood sugar and insulin levels, making it a great diet for diabetics and pre-diabetics. 

Now that you've gotten a quick overview of what the keto diet is and its benefits, you might be tempted to give it a shot. If you're worried that this is a typical diet that requires you to give up all your delicious food, you'll be pleased to know that this certainly isn't the case! Who said healthy food can't be delicious? These 5 keto-friendly recipes are so delicious and will certainly convince you that healthy food can be equally, if not more, delicious than regular foods. 

1. Slow Cooker Lemon-Garlic Chicken Breast

slow cooker lemon-garlic chicken breast

Recipe adapted from: the kitchn

What you'll need: 

  • Slow cooker 
  • Measuring spoons 
  • Measuring cups 
  • Knife
  • Cutting board 
  • Large fry pan 
  • Small mixing bowl 
  • Small saucepan 
  • Whisk 
  • Instant-read thermometer
  • 1 tbsp olive oil
  • 4 boneless, skinless chicken breasts (about 2 pounds total)
  • 1/2 tsp kosher salt, plus more for the chicken
  • 1/4 tsp freshly ground black pepper, plus more for the chicken
  • 1 cup low-sodium chicken broth
  • 1/2 cup freshly squeezed lemon juice
  • 8 cloves garlic, smashed
  • 2 tbsp unsalted butter, at room temperature
  • 2 tbsp all-purpose flour
  • Chopped fresh parsley leaves (optional)

Method: 

  1. On a cutting board, use your knife to smash the garlic.
  2. Heat the oil in a large fry pan over medium heat until shimmering. Liberally season the chicken breasts on both sides with salt and pepper. Place the chicken in the pan and sear until browned on the bottom, about 5 minutes.
  3. Transfer the chicken seared-side up to a 6-quart or larger slow cooker in a single layer. Add the broth, lemon juice, and garlic. Cover and cook on the LOW setting until the chicken is cooked through, tender, and registers 75°C on an instant-read thermometer, approximately 3-4 hours.
  4. Meanwhile, place the butter and flour in a small mixing bowl and use your fingers to rub the flour into the butter; set aside.
  5. Transfer the chicken to plates or a serving platter. Pour the liquid and garlic from the slow cooker into a small saucepan and bring to a boil over medium-high heat. Add the butter mixture and whisk constantly until completely incorporated into the sauce. Cook, stirring frequently, until the sauce is thickened, 3 to 4 minutes. Pour over the chicken, sprinkle with parsley if desired, and serve.

2. Garlic Butter Salmon

Oven baked garlic butter salmon

Recipe adapted from: delish 

What you'll need: 

Method: 

  1. Preheat oven to 175°C.
  2. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray. Place salmon on top and season with salt and pepper.
  3. In a small mixing bowl, mix together melted butter, Parmesan, and parsley. Coat salmon with mixture, patting to cover in an even layer. Bake until the salmon is cooked through, about 25 minutes. 
  4. Switch oven to broil and broil until top begins to turn lightly golden, about 2 more minutes.

3. Vegetable Omelette

vegetable omelette

Recipe adapted from: Olive magazine

What you'll need: 

Method: 

  1. Tip the cherry tomatoes into a bowl with the white wine vinegar and some seasoning, and mix well.
  2. Heat the olive oil in a small fry pan and cook the garlic for 1 minute until smelling fragrant. Add the zucchini and cook for 5 minutes or until all the moisture has evaporated. Add the kale and peas, and cook for 2 minutes until the kale has wilted. Season and stir in the chilli flakes.
  3. Heat a small fry pan with a drizzle of oil. Season the beaten eggs then tip into the pan, swirling and lifting the edges so you have a large, flat omelette. Using the spatula to lift up the omelette, keep checking the omelette occasionally to ensure it doesn't burn. 
  4. Once the bottom has browned and the omelette has almost cooked on top, pile the cooked veg onto one side of the omelette, then carefully fold over the other half.
  5. Slide onto a plate and serve with the cherry tomatoes alongside.

4. Sheet-Pan Chicken and Rainbow Vegetables

Sheet pan baked chicken and vegetables

Recipe adapted from: Pure Wow

What you'll need: 

Method: 

  1. Preheat the oven to 205°C.
  2. Lightly spray a baking sheet with nonstick spray.
  3. Place the chicken onto the baking sheet.
  4. In a small mixing bowl, whisk together the sesame oil and soy sauce. Brush the mixture evenly over the chicken.
  5. Arrange the red and yellow bell peppers, carrots, broccoli and red onion on the baking sheet. Drizzle the olive oil over the vegetables and toss gently to coat; season with salt and pepper.
  6. Roast until the vegetables are tender and the chicken is fully cooked, 20 to 25 minutes. Sprinkle with parsley before serving.

5. Keto brownies  

Keto chocolate brownies

Recipe adapted from: Chocolate Covered Katie 

What you'll need: 

Method: 

  1. Preheat the oven to 175°C.
  2. Grease an 8-inch pan, or line with parchment.
  3. In a big mixing bowl, gently mix and combine all the ingredients using a wooden spoon or whisk.
  4. Spread evenly into the pan. Smooth down, using a second sheet of parchment if needed.
  5. Bake 20 minutes on the center rack, then let cool completely. 

References: 

  1. https://www.healthline.com/nutrition/ketogenic-diet-101#diabetes

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