Keto recipes

Easy meals for your Keto plan

Chip-crusted chicken tenders

  • 2 servings: 2 tenders each
  • Time: 30 min (10 min hands-on)
  • Keto recipe

Per serving: 180 kcal · 28.5 g protein · 4.5 g fat · 5 g carbs · 3 g fiber · 2 g net carbs (2 tenders)

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Creamy tomato protein braise for chicken

  • 2 servings: about ¾ cup (180 ml) sauce with 1 chicken thigh each
  • Time: 20 min (5 min hands-on)
  • Keto recipe

Per serving: 265 kcal · 34.5 g protein · 11.5 g fat · 3 g carbs · 0.5 g fiber · 2.5 g net carbs

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Crunchy ranch protein waffles

  • 2 servings: one 4-inch (10 cm) mini waffle each
  • Time: 10 min
  • Keto recipe

Per serving: 190 kcal · 20 g protein · 9 g fat · 9 g carbs · 2.5 g fiber · 6.5 g net carbs

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Layered chocolate peanut butter pudding cup

  • 1 serving: about ¾ cup (180 ml)
  • Time: 25 min (5 min hands-on)
  • Keto recipe

Per serving: 185 kcal · 20 g protein · 8 g fat · 10 g carbs · 4.5 g fiber · 5 g net carbs

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Layered cranberry grape protein spritz

  • 1 serving: about 12 fl oz (360 ml)
  • Time: 5 min
  • Keto recipe

Per serving: 70 kcal · 15 g protein · 0 g fat · 4 g carbs · 2 g fiber · 2 g net carbs

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ProtiDiet bacon and cheese omelet, skillet style

  • 1 serving: one folded omelet, about 1 cup (240 ml)
  • Time: 13 min (5 min hands-on)
  • Keto recipe

Per serving: 170 kcal · 17 g protein · 9.5 g fat · 4.5 g carbs · 1 g fiber · 3.5 g net carbs

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ProtiDiet maple brown sugar baked oatmeal cups

  • 2 servings: 1 oatmeal cup each
  • Time: 30 min (10 min hands-on)
  • Keto recipe

Per serving: 170 kcal · 13 g protein · 11.5 g fat · 6.5 g carbs · 2 g fiber · 4 g net carbs

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Slow-cooker chili without beans, with a crunchy nacho topping

  • 4 servings: about 1 cup (240 ml) each, plus topping
  • Time: 8 hr (5 min hands-on)
  • Keto recipe

Per serving: 365 kcal · 25.5 g protein · 24.5 g fat · 10.5 g carbs · 4 g fiber · 6.5 g net carbs

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Whipped strawberry banana protein mousse cups

  • 2 servings: about ½ cup (120 ml) each
  • Time: 1 hr 30 min (10 min hands-on)
  • Keto recipe

Per serving: 85 kcal · 8 g protein · 5.5 g fat · 2 g carbs · 1 g fiber · 1 g net carbs

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