Best keto recipes for beginners

The ketogenic diet is a very low-carb diet that’s high in fat and moderates in protein. Replacing most of the body’s carbohydrate intake with fat causes it to be better at burning fat for energy. Usually, cells use blood sugar which comes from carbohydrates to create energy. But when there are more ketones in the blood than blood sugar, the body will burn stored fat instead. This metabolic state is called ketosis. This is not a new Diet. The Keto Diet is the most popular for its weight loss benefits. The diet is often used to help control hunger and boost weight loss in people who are obese. It may also help with blood sugar control in people with type 2 diabetes. Whether you’re looking to try a keto diet for the first time or add new dishes to your routine, these best keto recipes for beginners have you covered.

LOW CARB GREEK CHICKEN :

These Greek chicken meal prep bowls are SO EASY! Only 20 minutes prep time to make a low carb meal prep bowl recipe for 4 different meals.

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 4 servings

INGREDIENTS

• 1 lb Chicken breast (~3 cups after cooking)
• 1 1/2 tsp Sea salt (divided, plus more for brine)
• 3 tbsp Olive oil (divided into 1 tbsp and 2 tbsp)
• 1 tbsp Balsamic vinegar (optional)
• 1/2 tsp Black pepper (divided)
• 10 oz Zucchini (sliced into thin half-moons, 1/4 inch thick, ~2.5 cups)
• 1/2 lb Grape tomatoes (halved, ~1 cup)
• 1/2 large onion (cut into medium half-moons, ~3/4 cup)
• 1/2 tbsp dried dill
• 1/2 tbsp Dried parsley
• 1 tsp dried oregano
• 1 tsp Garlic powder
• 1/4 cup Feta cheese (crumbled, optional - only if not dairy-free, paleo, or whole30)

INSTRUCTIONS

1. Preheat the oven to 400 degrees F. Line an extra-large sheet pan with foil and grease well.
2. Fill a large bowl with water. Add 2 tablespoons of sea salt and stir to dissolve. Add the chicken and set aside to brine for 10 to 20 minutes.
3. Meanwhile, cut the veggies - zucchini, grape tomatoes, and onions.
4. In a small bowl, stir together the dried dill, parsley, oregano, and garlic powder.
5. When the chicken is done brining, pat dry and place in one area of the baking sheet, close together but not touching.
6. Use 1 tablespoon olive oil to brush the chicken on both sides. Use 3/4 tsp sea salt and 1/4 tsp black pepper to season both sides of the chicken. Sprinkle both sides with the herb mixture, using up half of it.
7. Meanwhile, in a large bowl, toss the chopped vegetables and the remaining 2 tablespoons of olive oil. Add remaining 3/4 tsp sea salt, 1/4 tsp black pepper, and the rest of the herb mixture. Toss to mix well. Arrange the veggies in a single layer on the baking sheet, making sure they are not over the chicken.
8. If using the optional balsamic vinegar, drizzle it over the chicken and veggies. (You could also mix some of it into the veggies and drizzle the rest onto the chicken.)
9. Roast the chicken and veggies in the oven for about 20 minutes, until veggies are soft and chicken is cooked through. Remove from the oven and let the pan rest for 5 minutes.
10. Slice the chicken and transfer it to meal prep containers. Fill the rest with veggies. If you are not dairy-free, sprinkle with feta cheese.

NUTRITION INFORMATION PER SERVING

Calories: 287 | Fat: 15g | Total Carbs: 7g | Net Carbs: 6g | Fiber: 1g | Sugar: 4g | Protein: 28g

Instant Pot Buffalo Chicken Wings:

INGREDIENTS

20 chicken wings
1 tsp garlic powder
1 tsp paprika
1 tsp salt
1/2 tsp pepper
1/2 cup water
1 stick butter
1/2 cup Buffalo Sauce

1. Mix the garlic powder, paprika, salt, and pepper in a small bowl.
2. With clean hands, rub the seasonings onto both sides of the chicken wings.
3. Add the 1/2 cup water to the Instant pot, then place the trivet inside the Instant Pot.
4. Add the seasoned wings to the rack, then close the Instant Pot with the lid.
5. Cook at high pressure on manual (Pressure Cook) for 10 minutes. Wait for the Instant Pot to come to pressure, then it will cook the amount of time you set.
6. While the chicken is cooking, melt the butter in a medium-sized bowl in the microwave. Once melted, whisk in the buffalo sauce.
7. When the timer goes off, release the pressure right away, then open the lid.
8. Set the oven to Broil.
9. Line a baking sheet with parchment paper.
10. Carefully take the wings out of the Instant Pot with tongs. Dip the wings into the buffalo sauce until they are fully covered, then place them on the lined baking sheet.
11. Broil in the oven for 5-10 minutes, or until the skins get nice and crispy.
12. Serve with blue cheese and celery.

Lamb Chops and Cauliflower Mash:

INGREDIENTS

Skillet Lamb Chops

6 small lamb rib chops (1 rib each) 2 tbsp chopped fresh rosemary 4 cloves garlic, minced 1 tsp sea salt or kosher salt 1/4 tsp cracked black pepper or 1/8 tsp Aleppo pepper 1 tbsp olive oil

Swiss Cheese Cauliflower Mash

1 small head cauliflower 2 tbsp shredded Swiss cheese 2 tbsp sour cream 2 tbsp butter 1/2 tsp sea salt 2 tbsp green onion (optional)

FULL RECIPE

1. Place lamb chops on a plate. In a small bowl, combine rosemary, garlic, salt, and pepper; rub over all sides of chops. Cover and let stand at room temperature for 30 minutes while preparing Swiss Cheese Cauliflower Mash.
2. Core 1 small head cauliflower and cut into 3 cups florets; place in a steamer basket over boiling water. Cover and steam until very tender when pierced with a knife, about 10 minutes.
3. Transfer cauliflower to a food processor. Cover and blend until almost smooth. Add 2 tablespoons each of shredded Swiss cheese, sour cream, and butter, and 1/2 teaspoon sea salt. Cover and blend to desired consistency. Add 2 tablespoons of chopped green onion (optional) and pulse just to mix.
4. Heat a large heavy skillet over medium heat. Add 1 tablespoon olive oil. Add lamb chops to the skillet. Cook 3 minutes per side for medium-rare (brown on the outside and pink in the center). Divide Swiss Cheese Cauliflower Mash between two dinner plates and top 3 lamb chops each.