Staying on a keto meal plan can be challenging. These 5-ingredient keto recipes will help you stay on track with low-carb eating.
5 Ingredient Keto Recipes for For Any Occasion
These five keto meals, ranging from entrees to desserts, are flavorful and primarily contain basic pantry items. They're easy, convenient, and will help you avoid any unhealthy cravings you may have while on the keto diet.
Delicious Meals to Help you Stay on Track with the Keto Diet
Many people pursue a keto diet as a weight loss tool. According to Healthline, this diet consists of limiting carb intake. Thus, encouraging fat loss as your body enters ketosis, a metabolic state where fat is converted into energy. |**|
When on the keto diet, it’s essential that you find satisfying, low-carb meal options. Otherwise, if you’re feeling hungry, you’ll likely reach for snacks or meals that are not considered keto. Here are a few 5-ingredient keto recipes that will help you feel full without sacrificing flavor.
Parmesan Chicken Tenders
Servings: 4, Calories per serving: 545
· 1.5 lbs chicken tenders
· 1 cup parmesan cheese
· 2 Tsp garlic powder
· 2 Tbs dijon mustard
· 1 Tbs olive oil
Using cling wrap or butcher paper, wrap the individual chicken tenders and hit them with a cooking mallet until they’re about 1/8” thick.
Then, cover the chicken tenders with the mustard, garlic powder, and any additional seasoning you want to include.
Coat the chicken tenders in parmesan cheese until both sides are evenly coated.
Heat a pan on the stovetop to medium heat, then add the oil.
Pan-fry the chicken tenders until they are golden brown on both sides and cooked through. It should take about 3-4 minutes for each side to cook.
This quick, simple main dish pairs well with many keto side dishes, making it a great option for meal prep during the week. Chicken and parmesan cheese provide protein, while olive oil provides a source of healthy fat.
Beyond the above nutrients, chicken also provides b vitamins and minerals, like zinc. Consuming chicken with a balanced diet can potentially aid in weight loss and lower the risk of type 2 diabetes. |**|
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Buffalo Chicken Dip
Servings: 5, Calories per serving: 275 (not including vegetables)
· 1 pack (8 oz) cream cheese
· 2 cups shredded chicken (can use pre-shredded or grilled chicken)
· ¼ cup blue cheese crumbles
· ½ cup buffalo wing sauce
· ¾ cup mozzarella
Preheat the oven to 375°F.
Combine cream cheese, shredded chicken, mozzarella, and buffalo wing sauce in a bowl. Mix until the ingredients are well-combined.
Then, spread the mixture evenly in an oven-safe dish. An 8”x8” baking dish will work well for this recipe.
Bake the dip for about 15 minutes or until bubbling.
Remove the dip from the heat and add the blue cheese crumbles on top.
Serve with an array of veggies for dipping, such as celery sticks, cucumber slices, and radishes.
Like the above recipe, chicken helps boost the protein content of this recipe. As the keto diet includes as much dairy as desired, mozzarella and cream cheese are a great way of boosting your dairy intake. Ensuring you have sufficient dairy in your diet increases your calcium, B12, phosphorous, and riboflavin intake. |**| These nutrients are essential in a healthy diet.
Keto Beef + Broccoli Recipe
Servings: 3, Calories per serving: 498
· 1 lb ground beef
· 1 broccoli head
· 3 tbsp coconut aminos
· ½ tbs sesame oil
· Seasonings (Garlic, ginger, and onion powder)
Slice the broccoli head into bite-sized pieces.
Steam the broccoli until fork tender. This step should take about four minutes.
While the broccoli is steaming, brown the ground beef in a pan over medium heat with the seasonings until slightly crispy.
Add sesame oil and coconut aminos to the ground beef, stirring until incorporated.
Toss the broccoli into the pan, stir, and cook for 1 minute with the beef.
Serve as a main dish.
Note: If the beef and broccoli are not filling enough, you can add shirataki noodles or another low-carb alternative.
Beef and broccoli is a keto-friendly version of the popular Chinese takeout menu item. You can create a protein-rich dish full of fiber in a few minutes using a handful of ingredients. Broccoli is a nutrient-dense vegetable with anti-inflammatory and antioxidant effects that can potentially reduce the risk of cancer. |**|
Read 5 Tips to Increase Physical Activity Without Even Realizing It for easy ways to add more activity to your routine.
Garlic Butter Keto Pork Chops
Servings: 4, Calories per serving: 608
· 4 pork chops (about 4 oz per cooked pork chop)
· 3 tbsp butter
· 4 tbsp minced garlic
· ½ cup heavy whipping cream
· 1 large spaghetti squash (about eight cups once cooked)
Preheat the oven to 400°F.
Slice the spaghetti squash in half and remove the seeds. Then, place it in a baking dish (cut side up) with ½ inch of water. Bake the squash for 40 minutes.
While the spaghetti squash is cooking, add the butter to a pan on medium-low heat.
Once the butter has melted in the pan, add the minced garlic, and cook for one minute, stirring constantly.
Place the pork chops in a pan and cook until golden brown on both sides and no pink remains in the middle. This step should take about 5-7 minutes on each side.
Once the pork is cooked, remove it from the pan and set aside.
Add the cream to the pan with the pork chop drippings, remaining butter, and garlic. Make sure to scrape up any bits stuck to the pan, as they will add flavor.
Simmer the sauce for about five minutes, until the sauce thickens. Season the sauce with salt and pepper to your taste preference.
Remove the spaghetti squash from the oven and use a fork to shred the inside of the squash.
Serve a pork chop and sauce over a portion of the spaghetti squash.
Including spaghetti squash in your lunch or dinner is an easy way to combat pasta cravings. Plus, spaghetti squash is full of fiber, beta-carotene, and B6, helping you stay full for longer. |**| Pork chops are the primary protein source in this recipe, followed by heavy whipping cream. As with the buffalo chicken dip, including butter and cream will help add calcium and other dairy-related nutrients.
*A food journal is a great way to keep track of your carb and protein intake as well as your total calorie intake each day.
Chocolate Microwave Mug Cake
Servings: 1, Calories per serving: 367
· 2 tbsp cocoa powder
· 1 large egg
· 2 tbsp Stevia
· ¼ cup almond flour
· 2 tbsp milk (or non-dairy alternative)
Combine all the ingredients in a greased microwave-safe mug. Mix until a batter forms.
Microwave the mug cake for 1-1.5 minutes until a skewer comes out of the middle clean.
Let the mug cake settle for a minute to cool down before consuming.
For a sweeter take, add a handful of raspberries and a square of 85% dark chocolate on top. The calories listed do not include toppings.
Enjoying this mug cake is a great way to satisfy sweet cravings. It's made with just a few ingredients and takes less than five minutes to create. Adding cocoa powder increases the dish's health benefits, such as helping increase mood, boosting cognition, and potentially aiding in weight loss. |**|
Including an egg helps boost the protein found in this recipe. Using almond flour adds prebiotic fiber, according to WebMD. |**| Fiber and protein are essential in dishes for helping you feel full after a meal or snack, making this an excellent keto-friendly dessert.
Final Thoughts on 5-Ingredient Keto Recipes
If you're unsure what to cook while on the keto diet, try the above recipes! These dishes will help you stay motivated to follow a low-carb lifestyle as they're filling and tasty. These are only a few recipes that fit within the keto diet, providing a jumping-off point for experimentation in the kitchen. Most recipes are also excellent for meal prep, so you can stay on track even while at work or traveling.
If you’re planning on beginning the 75-Day Challenge as part of a healthier lifestyle, you can keep track of your activities and diet through this 75-Day Challenge Tracker. Remember to consult with a nutritionist before making any diet or lifestyle changes.