Dr. Phil Shares: 10 Keto Recipes to Satisfy Your Cravings

Livin’ La Keto Loca

Creative cooking for the keto lifestyle

When it comes to a ketogenic diet, it’s no surprise that many of your favorite foods are off limits (e.g., sugary treats, carb-filled breads and pastas, etc.). And for most people, that’s enough of a deterrent to stay away from keto altogether. Don’t write it off just yet—you can enjoy delicious savory and even sweet foods even when following the strict keto macronutrient profile. These amazing recipes will prove it.

Egg-citing Breakfasts

Delicious Dinners

Savory Snacks

California Sunrise Bowl
Blueberry Scones
Ketolicious Chicken Empañadas
Fat Pizza
La Keto Loca Quesadillas
Bacon-Wrapped Asparagus
Cheesy Chicken Casserole
Taco ’Bout It Keto Skillet
Jalapeño Parm Crisps
Keto-Style Pigs in a Blanket

 

Egg-citing Breakfasts

California Sunrise Bowl

Makes 1 Serving

INGREDIENTS:
  • 2 large eggs
  • ½ link chorizo sausage (4″ long)
  • ½ ripe California avocado
  • 2 Tbsp. sour cream
  • ¼ cup cheddar cheese, shredded
  • 2 Tbsp. salsa
  • ⅛ cup cilantro

DIRECTIONS:

  1. Cook chorizo over medium-high heat in a skillet.
  2. Place chorizo on a paper towel and pour out some of the grease, setting some aside for the eggs.
  3. In a skillet over medium heat, add leftover chorizo grease, then break in eggs and scramble. For extra fluffiness, add milk (optional). Once cooked, add eggs to the bottom of a bowl.
  4. Top eggs with chorizo and layer on avocado, cheese, tomato, sour cream, and cilantro.
    Serve warm and enjoy!
Per Serving: 530 calories, 13 g carbs, 43 g fat, 26 g protein

 

Blueberry Scones

Makes 12 Servings

INGREDIENTS:
  • 2 cups almond flour
  • ¼ tsp. stevia
  • ¼ cup coconut flour
  • 1 Tbsp. baking powder
  • ¼ tsp. salt
  • 2 large eggs
  • 1 Tbsp. coconut oil
  • ¼ cup heavy whipping cream
  • ½ tsp. vanilla extract
  • ¾ cup fresh blueberries

DIRECTIONS:

  1. Preheat oven to 325°. Line a large baking sheet with parchment paper.
  2. In a large bowl, whisk together almond flour, stevia, coconut flour, baking powder, and salt.
  3. Stir in eggs, whipping cream, oil, and vanilla and mix until a dough forms. Add blueberries; carefully mix through.
  4. On the baking sheet, pat dough into a rectangle, about 10” x 8” in size.
  5. Cut dough into 6 squares, then cut each square diagonally to form two triangles. Gently lift scones and distribute them around the pan.
  6. Bake 20 to 25 minutes, until golden brown and slightly firm. Remove and allow to cool. Serve and enjoy!
Per Serving: 150 calories, 6 g carbs, 12 g fat, 5 g protein

Delicious Dinners

Ketolicious Chicken Empañadas

Makes 3 Servings

INGREDIENTS:
Crust:
  • 1 cup mozzarella cheese, shredded
  • ½ cup almond flour
  • 1 oz. cream cheese
  • 1 large egg

Filling:

  • 6 oz. ground chicken
  • 1¼ tsp. Metagenics MCT oil
  • Salt and pepper

DIRECTIONS:
Crust:

  1. Cut cream cheese into 4-5 pieces and add to a bowl along with mozzarella cheese. Microwave for 30 seconds. Stir, then microwave for another 30 seconds. While cheese is still hot, mix in almond flour. Add egg and mix well.
  2. On a nonstick sheet, roll out dough into a flat circle.
  3. Using a cookie cutter, create 6-8 circles, approximately 5″ in diameter.

Filling:

  1. Preheat oven to 350°. Place dough circles onto a nonstick baking pan. Layer filling on one side of the circle.
  2. Fold and press down the edges, creating a half-moon shape.
  3. Bake for 18-20 minutes, until puffed and golden brown. Serve and enjoy!
Per Serving: 370 calories, 4 g carbs, 27 g fat, 26 g protein

 

Fat Pizza

Makes 4 Servings

INGREDIENTS:
Crust:
  • 4 large eggs
  • 6 oz. shredded mozzarella cheese
  • ½ cup almond flour
  • ½ Tbsp. psyllium husk powder

Topping:

  • 3 Tbsp. tomato paste
  • 1 tsp. dried oregano
  • 5 oz. shredded cheese
  • 1½ oz. pepperoni

DIRECTIONS:

  1. Preheat oven to 400°. For crust, melt cheese in a bowl and add eggs to combine. Add flour and husk powder to mixture and knead dough into a ball.
  2. Apply some olive oil to the bottom of the baking pan to keep from sticking. Flatten the ball of dough directly over oil, then bake for 10-15 minutes or until golden. Remove and allow to cool.
  3. Increase oven temperature to 450°. Spread tomato paste on crust and sprinkle oregano on top. Top with cheese and pepperoni.
  4. Bake for another 5-10 minutes or until golden brown. Serve and enjoy!
Per Serving: 355 calories, 8.4 g carbs, 26 g fat, 23 g protein

 

La Keto Loca Quesadillas

Makes 3 Servings

INGREDIENTS:
Low-Carb Tortillas:
  • 2 large eggs
  • 2 large egg whites
  • 6 oz. cream cheese
  • 1½ tsp. ground psyllium husk powder
  • 1 Tbsp. almond flour
  • ½ tsp. salt

Filling:

  • 5 oz. shredded Mexican cheese
  • 1 oz. spinach
  • 1 Tbsp. avocado oil

DIRECTIONS:
Tortillas:

  1. Preheat oven to 400°. Beat eggs and egg whites together until fluffy, then add cream cheese and continue to beat until smooth.
  2. Combine salt, psyllium husk powder, and almond flour in a small bowl and mix well. Beat flour mixture into batter until combined; ensure batter is thick and allow to rest. (If needed, add more husk powder to increase thickness.)
  3. Using a spatula, spread batter over parchment paper-lined baking sheet and bake 5-7 minutes until edges brown, then cut into pieces; alternatively, you may fry batter in rounds on the stove.

Quesadillas:

  1. Heat oil (or butter) in a small, non-stick skillet. Add tortilla to pan, top with a handful of spinach and sprinkle with cheese, then fold in half; fry for a couple minutes on eat side until cheese is melted. Alternatively, you may leave tortilla open and add a second tortilla on top to close. Serve warm and enjoy!
Per Serving: 410 calories, 6 g carbs, 36 g fat, 17 g protein

 

Bacon-Wrapped Asparagus

Makes 4 Servings

INGREDIENTS:
  • 16 slices bacon
  • 16 medium spears asparagus
  • 1 tsp. garlic powder
  • 2 tsp. salt
  • 2 tsp. pepper

DIRECTIONS:

  1. Preheat oven to 400°. Wrap each slice of bacon tightly around each asparagus spear, then season with garlic powder, salt, and pepper. Bake for 15 minutes.
  2. Use tongs to turn each piece around, then bake for an additional 10-15 minutes until bacon is crispy. Serve and enjoy!
Per Serving: 233 calories, 5 g carbs, 16 g fat, 18 g protein

 

Cheesy Chicken Casserole

Makes 4 Servings

INGREDIENTS:
  • 1 cup heavy whipping cream
  • 2 Tbsp. green pesto
  • ½ lemon juice
  • 1½ lb. chicken breasts
  • 7 tsp. olive oil
  • 1 lb. cauliflower
  • 1 leek
  • 4 oz. cherry tomatoes
  • 7 oz. shredded cheese
  • Salt and pepper

DIRECTIONS:

  1. Preheat oven to 400°. Mix cream with pesto and lemon juice. Salt and pepper to taste.
  2. Season chicken breasts with salt and pepper and fry in oil until golden brown.
  3. Place chicken in a greased 9” x 13” baking dish, then pour in cream mixture.
  4. Chop leek, cherry tomatoes, and cauliflower into small florets and add to dish to top chicken.
  5. Sprinkle cheese on top and bake for at least 30 minutes or until chicken is fully cooked. Serve and enjoy!
Per Serving: 355 calories, 11 g carbs, 25 g fat, 29 g protein

 

Taco ’Bout It Keto Skillet

Makes 4 Servings

INGREDIENTS:
  • 1 Tbsp. avocado oil
  • 1 lb. ground beef
  • ½ medium white onion, diced
  • ½ large bell pepper, diced
  • 1 can green chilies
  • 3 Tbsp. taco seasoning
  • 2 Roma tomatoes, seeded and diced
  • 12 oz. cauliflower rice
  • 4 sprigs cilantro
  • 1 cup shredded Mexican blend cheese

DIRECTIONS:

  1. Heat oil in a large cast-iron skillet over medium-high heat, then add in beef and stir occasionally with a wooden spoon until brown.
  2. Add in onion, bell pepper, and taco seasoning and for cook 3 more minutes.
  3. Stir in green chilies and tomatoes along with cauliflower rice. Cook 5-7 minutes until moisture is gone.
  4. Sprinkle with cheese and cover until melted, about 2 minutes. Add toppings of choice (avocado, sour cream, cilantro, or jalapeno), serve, and enjoy!
Per Serving: 376 calories, 12 g carbs, 21 g fat, 33 g protein

Savory Snacks

Jalapeño Parm Crisps

Makes 2 Servings

INGREDIENTS:
  • 8 Tbsp. Parmesan cheese, grated
  • ½ tsp. salt
  • 2 slices sharp cheddar cheese
  • 1 medium jalapeño

DIRECTIONS:

  1. Preheat oven to 425°. On a baking mat or parchment paper, create 8 mounds of Parmesan cheese, 1 Tbsp. each spaced 1” apart.
  2. Slice jalapeño thinly, then lay on a baking sheet and bake for 5 minutes; remove and allow to cool.
  3. Once cooled, lay a jalapeño slice on top of each mound of Parmesan, pressing down slightly.
  4. Split both cheddar slices into 4 pieces (8 total) and lay each piece on top of the jalapeño and Parmesan.
  5. Bake for 9 minutes. Serve warm and enjoy!
Per Serving: 200 calories, 4 g carbs, 15 g fat, 13 g protein

 

Keto-Style Pigs in a Blanket

Makes 4 Servings

INGREDIENTS:
  • 4 medium hot dogs
  • ½ cup mozzarella cheese, shredded
  • 1 Tbsp. cream cheese
  • ¾ cup almond flour
  • 1 large egg
  • ¼ tsp. baking powder
  • ¼ tsp. garlic powder
  • ½ tsp. salt
  • ½ tsp. sesame seeds

DIRECTIONS:

  1. Preheat oven to 350°. Cut each hot dog into 3 equal-sized pieces; set aside.
  2. Melt mozzarella in microwave and combine with almond flour and egg.
  3. Add baking powder, garlic powder, and salt to the mixture; mix well.
  4. Form dough in hands, split into 12 pieces, and roll pieces into balls.
  5. Place dough balls onto a parchment-lined baking sheet. Press each ball flat into an oval shape.
  6. Wrap each piece of hot dog in the pieces of dough. Sprinkle outside with sesame seeds, pressing down to stick.
  7. Bake for 17-20 minutes. Serve warm and enjoy!
Per Serving: 330 calories, 5 g carbs, 28 g fat, 15 g protein

 

Thanks for sharing Metagenics: Ketogenic

Shared by Dr. Phil McAllister @ Forward Health Guelph

55 Snacks Under 150 Calories

55 Snacks Under 150 Calories

1. Mini tostada
Spread ¼ cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes
Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey
Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple
Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate
Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie
Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama
Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait
Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus
Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts
A handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole
Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame
Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate
Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato
Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips
Make your own kale chips for a fraction of the price with this recipe.

16. Bell peppers with balsamic vinegar
Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach
Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic
Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans
Combine one-quarter cup black beans, ¼ teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana
Dip one-half of a banana into 2 squares of melted dark chocolate.

21. Caprese
Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad
Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato
Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn
Munch on 2 cups of air popped popcorn.

25. Olives
For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon
Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter
Even on its own, peanut (or almond) butter makes for a treat full of good fats.

28. Cottage cheese and melon
Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad
For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar. Add a few slices of red onion if you so desire.

30. Shakeology
Mix one-half serving of your favorite flavor of Shakeology with water.

31. Spiced cottage cheese
Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail
Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox
Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus
Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake
Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad
Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad
For a snack with protein and fiber, mix ¼ cup drained black beans, one chopped tomato, half a green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker
Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker
Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries
Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip
Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana
Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 
Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker
Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers
Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks
1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice
Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After school snack
Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn
Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine
Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J
Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack
Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado
Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado
Mash up one half of an avocado and combine with with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa
Try these corn tortilla chips with 2 tbsp. fresh salsa.

Thanks for sharing beachbody.com