Introduction
Following a keto diet doesn't have to break the bank. With a little planning and creativity, you can enjoy delicious and affordable meals that are low in carbs and high in healthy fats. In this article, we will share some cheap and simple keto meal ideas that won't leave a dent in your wallet.
1. Egg Muffins
Ingredients:
- 6 eggs
- 1/4 cup chopped vegetables (spinach, bell peppers, mushrooms)
- 1/4 cup shredded cheddar cheese
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or grease it well.
2. In a bowl, whisk the eggs and season with salt and pepper.
3. Add the chopped vegetables and cheese to the egg mixture and stir well.
4. Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake for 15-20 minutes or until the egg muffins are set and slightly golden on top.
6. Allow them to cool for a few minutes before removing from the tin.
Nutrition:
Each egg muffin contains approximately 90 calories, 7g of fat, 1g of carbs, and 6g of protein.
2. Cauliflower Fried Rice
Ingredients:
- 1 small head of cauliflower
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/4 cup diced onion
- 1/4 cup diced carrots
- 1/4 cup diced bell peppers
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 2 eggs, beaten
- Salt and pepper to taste
Instructions:
1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the garlic and onion, and sauté until fragrant.
4. Add the cauliflower rice, carrots, and bell peppers to the skillet, and cook until the vegetables are tender.
5. Push the cauliflower rice mixture to one side of the skillet and pour the beaten eggs into the empty side.
6. Scramble the eggs until cooked through, then mix them with the cauliflower rice.
7. Stir in the soy sauce and season with salt and pepper.
Nutrition:
One serving of cauliflower fried rice contains approximately 150 calories, 9g of fat, 9g of carbs, and 9g of protein.
3. Zucchini Noodles with Pesto
Ingredients:
- 2 medium zucchinis
- 1/4 cup fresh basil leaves
- 1/4 cup fresh spinach leaves
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons pine nuts
- 1 clove garlic
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Spiralize the zucchinis into noodles using a spiralizer or julienne peeler.
2. In a food processor, combine the basil, spinach, Parmesan cheese, pine nuts, garlic, olive oil, salt, and pepper.
3. Process until smooth and creamy.
4. Heat a skillet over medium heat and add the zucchini noodles.
5. Cook for 2-3 minutes or until the noodles are slightly softened.
6. Remove the skillet from heat and toss the zucchini noodles with the pesto sauce.
Nutrition:
A serving of zucchini noodles with pesto contains approximately 180 calories, 16g of fat, 6g of carbs, and 5g of protein.
4. Keto Chili
Ingredients:
- 1 pound ground beef
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 1 can tomato sauce
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, brown the ground beef over medium heat.
2. Add the diced onion and minced garlic, and cook until the onion is translucent.
3. Stir in the diced tomatoes, tomato sauce, chili powder, cumin, paprika, salt, and pepper.
4. Simmer the chili on low heat for at least 30 minutes to allow the flavors to meld together.
5. Serve hot and garnish with your favorite keto-friendly toppings, such as shredded cheese or sour cream.
Nutrition:
A serving of keto chili contains approximately 250 calories, 15g of fat, 7g of carbs, and 20g of protein.
5. Avocado Chicken Salad
Ingredients:
- 2 cups cooked chicken, shredded
- 1 ripe avocado, mashed
- 1/4 cup chopped celery
- 1/4 cup diced red onion
- 1 tablespoon fresh lime juice
- Salt and pepper to taste
Instructions:
1. In a bowl, combine the shredded chicken, mashed avocado, chopped celery, diced red onion, lime juice, salt, and pepper.
2. Stir until well combined and the chicken is evenly coated.
3. Serve the avocado chicken salad on a bed of lettuce or enjoy it in a low-carb wrap.
Nutrition:
A serving of avocado chicken salad contains approximately 280 calories, 15g of fat, 7g of carbs, and 25g of protein.
Conclusion
Eating keto on a budget is possible with these cheap and simple meal ideas. Whether you're cooking for one or a family, these recipes are both delicious and affordable. Don't let the misconception that keto diets are expensive deter you from trying them. With a little planning and creativity, you can enjoy all the benefits of keto without breaking the bank.
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