Pancetta and Green Bean Keto Risotto

Keto Risotto
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Pancetta and Green Bean Keto Risotto

This pancetta and green bean keto risotto uses riced cauliflower, mascarpone cheese and tangy
Parmesan to create a creamy low carb risotto base.


This makes for a quick and easy dinner option, loaded with low carb veggies and
flavoursome fats.
Prep Time3 mins
Cook Time20 mins
Course: Main Course
Cuisine: Italian
Keyword: Green bean, Pancetta, Risotto
Servings: 2 people
Calories: 393kcal

Ingredients

  • 70 g grean beans
  • 2 cups cauliflower rice
  • 1 tbsp fresh parsley
  • 1 tbsp white onion finely chopped
  • 1 clove garlic minced
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1 cup pancetta diced
  • 1 tsp lemon juice
  • 1 tbso mascarpone cheese
  • 1 tbsp parmesan grated
  • 2/3 cup chicken stock

Instructions

  • Add the green beans to a pan of boiling water. Simmer for 2-3 minutes until just tender.
    Drain and rinse immediately under cold water. Dice into 1 inch pieces and set
    aside.
  • Heat the olive oil in a large pan over a medium heat. Add the pancetta and cook
    through until golden brown. Remove with a slotted spoon and set aside.
  • Add the onion and garlic to the pan and sweat gently until tender.
  • Melt the butter in the pan and add the cauliflower rice. Stir well to combine.
  • Add half the chicken stock and simmer until all of the liquid has been absorbed.
  • Add the remaining stock to the pan along with the diced beans and pancetta. Stir
    well to combine and simmer until all the liquid has been absorbed.
  • Stir in the mascarpone and Parmesan until melted.
  • Scatter over fresh parsley to serve.

Nutrition

Calories: 393kcal | Carbohydrates: 10g | Protein: 19g | Fat: 31g | Fiber: 4g

Low Carb Mushroom and Chicken Risotto

low carb mushroom
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0 from 0 votes

Low Carb Mushroom and Chicken Risotto

This low carb mushroom and chicken risotto uses cauliflower to create a creamy rice base.

The recipe calls for 1 cup of cooked chicken – this can be freshly cooked
chicken breast or the leftover meat from a Sunday roast, making this a simple
way to repurpose ready cooked meat.
Prep Time3 mins
Cook Time18 mins
Course: Main Course
Cuisine: Italian
Keyword: Chicken, Mushroom, Risotto
Servings: 2 people
Calories: 434kcal

Ingredients

  • 2 cups cauliflower rice
  • 2 tsp fresh rosemary finely chopped
  • 1.5 cups chestnut mushrooms sliced
  • 1 tbsp fresh parsely
  • 1 tbsp shallot finely chopped
  • 1 clove garlic minced
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1 cup cooked chicken shredded
  • 1 tsp lemon zest
  • 1 tbsp creme fraiche
  • 1 tbsp parmesan grated
  • 1/2 cup chicken stock

Instructions

  • Heat the oil in a large pan over a low/medium heat. Add the shallot and garlic and sweat gently until tender.
  • Melt the butter in the pan and add the rosemary and sliced mushrooms. Cook over a medium heat to brown the mushrooms all over.
  • Add the cauliflower rice to the pan and stir well to combine.
  • Add half the chicken stock and simmer until all the liquid has been absorbed.
  • Add the remaining stock to the pan along with the chicken pieces, cooking until hot through and all the liquid has been absorbed.
  • Stir in the creme fraiche and Parmesan until melted.
  • Scatter with fresh parsley to serve.

Nutrition

Calories: 434kcal | Carbohydrates: 9g | Protein: 42g | Fat: 26g | Fiber: 4g

Curried Keto Scrambled Eggs

keto scrambled eggs
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Curried Keto Scrambled Eggs

These keto scrambled eggs are rich, creamy and loaded with aromatic spices and curry powder. The eggs are mixed with a little double cream but you can simply omit this for dairy free.

These make for a vibrant brunch or filling for low carb pitta breads.
Prep Time4 mins
Cook Time10 mins
Course: brunch
Cuisine: Indian
Keyword: Curried, Scrambled eggs
Servings: 2 people
Calories: 259kcal

Ingredients

  • 4 large eggs
  • 1 tbsp butter
  • 1 clove garlic minced
  • 1 tbsp red onion finely diced
  • 1 tsp fresh ginger grated
  • 1 tsp fresh red chili finely chopped
  • 1 medium tomato seeds and pulp removed and flesh diced
  • 1 tbsp double cream
  • 1 cup baby spinach stems removed
  • 1 tbsp fresh coriander roughly chopped
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/2 tsp curry powder
  • a pinch of sea salt and freshly ground black pepper to taste

Instructions

  • Heat the butter in a frying pan over a low/medium heat. Add the garlic, onion, ginger and chili. Sweat gently until tender.
  • Whilst the onion and spice mix is cooking, add the egg and cream to a mixing bowl. Season with salt and pepper and beat together well to combine.
  • Add the diced tomato, cumin, dried coriander and curry powder to the pan. Cook for a minute until fragrant and the tomato has softened.
  • Add the beaten egg mixture to the pan along with the spinach and give everything a
    good stir.
  • Allow the egg to settle and cook for a moment before scrambling with a spatula, cooking to preference.
  • Scatter with the chopped coriander to serve.

Nutrition

Calories: 259kcal | Carbohydrates: 5g | Protein: 14g | Fat: 20g | Fiber: 2g

Italian Keto Bread with Olives and Tomato

keto bread
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5 from 1 vote

Italian Keto Bread with Olives and Tomatoes

This keto approved bread is packed with aromatic herbs, salty olives and sweet sundried tomatoes.


This is a great option for serving alongside keto soups, as a sandwich bread filled with prosciutto ham or simply dipped in olive oil for snacking.
Prep Time12 mins
Cook Time45 mins
Course: Side Dish, Snack
Cuisine: Italian
Keyword: bread, Italian, keto, olives, Tomatoes
Servings: 10 slices
Calories: 240kcal

Ingredients

  • 3 medium eggs
  • 3 tbsp almond milk
  • 2 1/3 cups ground almonds
  • 2 tsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp natural yoghurt
  • 1 tsp dried oregano
  • 3/4 tsp bicarbonate of soda
  • 1/2 tbsp fresh rosemary finely chopped
  • 1/2 tsp sea salt
  • 1/3 cup sundried tomatoes roughly chopped
  • 1/3 cup green olives roughly sliced
  • 1/4 cup ground flaxseed
  • 1/8 tsp black pepper

Instructions

  • Preheat the oven to 165 degrees Celsius, 145 for fan assisted. Line a loaf tin with
    baking paper.
  • Add the ground almonds, flax, bicarbonate of soda, lemon juice, oregano, salt and
    pepper to a food processor. Pulse well to combine.
  • Add the eggs and blend to combine until thick and doughy.
  • Add the milk, olive oil and yoghurt and blend again until you have a thick but
    pourable batter.
  • Spoon the mixture into a mixing bowl. Add the rosemary, olives and tomatoes. Stir well, distributing them evenly throughout the batter.
  • Spoon the batter into the lined loaf tin.
  • Transfer to the oven to bake for 40-45 minutes or until golden brown all over and cooked through in the center.

Nutrition

Calories: 240kcal | Carbohydrates: 6g | Protein: 9g | Fat: 21g | Fiber: 4g

2 Keto Chicken Jalfrezi

keto chicken jalfrezi
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5 from 2 votes

Keto Chicken Jalfrezi

This keto / low carb take on a classic jalfrezi is rich with tomato and aromatic spices and served with a portion of turmeric cauliflower rice.
This is a great option for batch cooking as you can prepare the curry in advance and serve with fresh rice on the day.
Prep Time4 mins
Cook Time22 mins
Total Time26 mins
Course: Main Course
Cuisine: Indian
Keyword: Chicken, Indian
Servings: 4 people
Calories: 351kcal

Ingredients

  • 500 g chicken breast diced
  • 2 packed cups baby spinach
  • 1 small white onion finely sliced
  • 1 clove garlic minced
  • 1 tsp garam masala
  • 1 inch fresh ginger grated
  • 1 tsp ground cumin
  • 2 tbsp olive oil
  • 2/3 cup chopped tomatoes
  • 2/3 cup chicken stock
  • 1/2 green chilli deseeded and finely diced
  • 1/2 tsp ground turmeric

for the rice

  • 4 large cauliflower riced
  • 1.5 tbsp olive oil
  • 1 clove garlic minced
  • 1 tsp cumin seeds
  • 1 tbsp fresh coriander roughly chopped
  • 1/2 tsp ground turmeric
  • a pinch of salt and freshly ground black pepper to taste

Instructions

  • To prepare the curry, heat a tablespoon of olive oil in a large pan over a medium heat. Add the diced chicken and cook through until browned all over. Remove from the pan with a slotted spoon and set aside.
  • Add the onion, garlic, chilli and ginger to the pan. Sweat gently until tender.
  • Return the chicken to the pan along with the cumin, turmeric and garam masala. Stir well to combine.
  • Add the chopped tomato and stock and bring up to a gentle boil. Stir well and simmer uncovered for 10 minutes to thicken and reduce.
  • Whilst the curry is cooking, you can prepare the rice. Heat the oil in a pan over a low/medium heat. Add the garlic and cumin seeds and sweat gently until just tender and fragrant.
  • Add the cauliflower rice and the turmeric. Season to taste and stir well to combine. Cook for 2-3 minutes until the cauliflower is tender.
  • Just before serving, add the spinach to the curry and stir until just wilted.
  • Serve the curry with the turmeric rice and scatter with fresh coriander.

Nutrition

Calories: 351kcal | Carbohydrates: 11g | Protein: 43g | Fat: 15g | Fiber: 5g

Low Carb BBQ Chicken Bowl

Low Carb BBQ Chicken Bowl
Low Carb BBQ Chicken Bowl
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Low Carb BBQ Chicken Bowl

This low carb BBQ bowl is loaded with juicy griddled chicken strips, crispy bacon, creamy avocado, crisp spring onions and a crunchy BBQ slaw.


This is a great summer sharing bowl cooked on a griddle pan or BBQ. It’s also ideal for meal prepping your weekly lunches!
Prep Time8 mins
Cook Time18 mins
Course: Lunch
Cuisine: American
Keyword: BBQ, Bowl, Chicken
Servings: 2 people
Calories: 704kcal

Ingredients

for the BBQ sauce

  • 2 tbsp water
  • 1.5 tsp tamari sauce
  • 1.5 tsp balsamic vinegar
  • 1.5 tsp smoked paprika
  • 1 tsp mustard
  • 1 tsp onion powder
  • 1 tsp ground cumin
  • 3/4 cup passata
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cinnamon
  • 1/8 tsp ground cloves
  • a pinch of sea salt and freshly ground black pepper to taste

for the chicken

  • 300 g chicken strips
  • 1.5 tbsp of the BBQ sauce
  • 1 tbsp olive oil

for the salad bowl

  • 4 rashers bacon
  • 2 large spring onions
  • 1.5 tbsp olive oil
  • 1 large avocado
  • 1 tsp lime juice

for the slaw

  • 1 tbsp mayonnaise
  • 1 tsp lime juice
  • 1 tsp of the BBQ sauce
  • 1/2 cup red cabbage finely sliced
  • 1/2 cup iceberg lettuce finely sliced
  • a pinch of sea salt

Instructions

  • Add all the BBQ sauce ingredients to a small pan over a low/medium heat. Stir together well until smooth and cook gently for a few minutes to heat through. Set aside.
  • Heat a griddle pan over a high heat. To prepare the salad bowl, whisk together a tablespoon of olive oil and the lime juice.
  • Slice the avocado in half and remove the stone. Remove the ends of the spring onions and any stringy leaves. Brush the oil mixture over the avocado and spring onions.
  • Arrange the avocado cut side down on the griddle pan along with the spring onions. Cook for a few minutes until tender and char lines appear. Set aside.
  • Whilst the avocado is cooking, heat the remaining oil in a frying pan over a medium heat and cook the bacon through until crisp and golden. Set aside.
  • Heat the griddle pan over a medium/high heat. Brush the chicken pieces with the oil. Add the chicken to the griddle pan and cook for 3-4 minutes each side until cooked through and griddle marks are visible.
  • Brush the chicken with half of the reserved BBQ sauce. Cook for a further minute, turn and brush with the remaining sauce. Cook for a further minute or so.
  • Whilst the chicken cooks you can prepare the slaw. Whisk together the mayonnaise, lime juice, reserved BBQ sauce and the salt.
  • Add the sliced cabbage and lettuce and stir until well coated in the dressing.
  • Arrange the BBQ chicken, bacon, slaw, avocado and spring onions on a large sharing platter to serve.

Nutrition

Calories: 704kcal | Carbohydrates: 18g | Protein: 56g | Fat: 46g | Fiber: 8g

4 Spiced Keto Chicken Pakora with Raita

Spiced Keto Chicken Pakora with Raita
Spiced Keto Chicken Pakora with Raita
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Spiced Keto Chicken Pakora with Raita

This low carb take on chicken pakora is coated in a seasoned and spiced ground almond batter then deep fried until crispy and golden. The crunchy spiced chicken are served with a simple and refreshing raita for dipping.

This is a great option for a keto or low carb starter, side or even lunch served with a side salad or green veggies.
Prep Time10 mins
Cook Time20 mins
Course: Lunch
Cuisine: Indian
Keyword: Chicken, Pakora, Raita, Spiced
Servings: 4 people
Calories: 527kcal

Ingredients

For the Chicken

  • 350 g diced chicken pieces roughly 1 inch by 1 inch
  • 2 small eggs
  • 1.5 cups olive oil or preferred oil for frying
  • 1 tsp lime juice
  • 1 cup ground almonds
  • 1 clove garlic sliced
  • 1 tsp freshly grated ginger
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 small white onion diced
  • 1/2 tsp turmeric
  • 1/2 tsp bicarbonate of soda
  • 1/4 tsp garam masala
  • a generous pinch of sea salt and ground black pepper to taste

For the Raita

  • 2 tsp lime juice
  • 2 tbsp fresh coriander chopped
  • 1 cup plain yogurt
  • 1/2 tsp ground cumin
  • 1/4 cup cucumber peeled and very finely diced
  • a pinch of sea salt and freshly ground black pepper to taste

Instructions

  • Add the ground almonds, onion, garlic, ginger, garam masala, cumin, ground coriander, turmeric, bicarbonate of soda, lemon juice, salt and pepper to a food processor. Blend well to combine.
  • Add the eggs and blend again to form a thick but smooth batter.
  • Spoon the batter into a large mixing bowl and add the diced chicken pieces. Stir well, thoroughly coating the chicken in the batter. Set aside whilst you prepare the oil.
  • Add the oil to a small saucepan over a medium heat.
  • Working in batches of 4-5 pieces at a time, carefully lower the chicken into the hot oil. Cook for a minute or two until golden brown on one side, then flip and repeat on the other side, until the chicken is cooked through. Increase the heat to high for a minute or so until the coating is golden brown and crisp and the chicken is completely cooked through. Use a slotted spoon to transfer the cooked chicken pieces to a paper towel then repeat with the remaining chicken.
  • To prepare the raita, add all the ingredients to a small mixing bowl and stir well to combine.
  • Serve the crispy chicken pakora with the raita for dipping.

Notes

Tip: try to ensure the chicken pieces are all of an even size to ensure an even cook time.

Nutrition

Calories: 527kcal | Carbohydrates: 10g | Protein: 39g | Fat: 38g | Fiber: 3g

Prawn Taco Keto Bowl

prawn taco keto bowl
prawn taco keto bowl
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5 from 1 vote

Prawn Taco Keto Bowl

This juicy keto friendly taco bowl is loaded with seasoned king prawns, green salsa, crisp lettuce and tender cauliflower rice. Served with a paprika and lime sour cream.

This dish is great for sharing, perfect for weekend potluck with friends. It is also a great option for meal prepping in bulk to provide you with lunches during the week.
Prep Time7 mins
Cook Time14 mins
Course: Main Course
Cuisine: American
Keyword: Bowl, Prawn, taco
Servings: 2 people
Calories: 370kcal

Ingredients

for the prawns

  • 150 g raw king prawns
  • 1 tbsp olive oil
  • 1/2 tsp lime zest
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried oregano
  • 1/2 tsp chili powder
  • 1/4 tsp garlic powder
  • a pinch of sea salt and freshly ground black pepper to taste

for the green salsa

  • 1 large spring onion roughly diced
  • 1 tbsp fresh coriander roughly chopped
  • 1 tsp lime juice
  • 1/2 tbsp olive oil
  • 1/2 cup cucumber diced
  • 1/2 medium avocado peeled and diced
  • a pinch of salt

for the cauliflower rice

  • 4 cherry tomatoes quartered
  • 2 cups cauliflower rice
  • 1 clove garlic minced
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
  • 1/4 medium white onion finely diced
  • a pinch of salt and freshly ground black pepper to taste

to serve

  • 4 iceberg lettuce leaves
  • 2 tbsp sour cream
  • 1 tsp lime juice
  • 1/4 tsp smoked paprika

Instructions

  • Add all the salsa ingredients to a mixing bowl and stir together well to combine. Cover and refrigerate until ready to serve.
  • To prepare the prawns, add the olive oil, lime zest, spices and seasonings to a mixing bowl. Stir well to combine. Add the prawns and coat in the oil and seasonings.
  • Heat a frying pan over a medium/high heat and add the prawns. Cook for 4-5 minutes until the prawns turn pink and are piping hot through.
  • To prepare the rice, heat the olive oil in a medium pan over a low/medium heat. Add the onion and garlic and sweat until tender.
  • Add the cherry tomatoes and paprika and stir well to combine. Cook for a minute or so until the tomatoes soften and start to break down.
  • Add the cauliflower rice and a tablespoon of water. Stir well to combine and cook for a minute or two until the rice is hot through.
  • Arrange two lettuce leaves in serving bowls and top with the prawns. Divide the salsa and rice between the two bowls.
  • Mix the sour cream with the remaining lime juice and sprinkle with the smoked paprika to serve.

Nutrition

Calories: 370kcal | Carbohydrates: 16g | Protein: 23g | Fat: 26g | Fiber: 7g

Low Carb Kung Pao Beef

Low Carb Kung Pao Beef
Low Carb Kung Pao Beef
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5 from 1 vote

Low Carb Kung Pao Beef

This low carb Kung pao beef uses tender courgette as the base for a sweet and sour sauce, tossed with crispy fried beef and crunchy peanuts.


This is a great base to be served with cauliflower rice, zucchini noodles or even as a lunch filling in lettuce wraps.
Prep Time6 mins
Cook Time13 mins
Total Time19 mins
Course: Main Course
Cuisine: asian, Chinese
Keyword: Asian, beef, ground beef, Kung, main meal, Pao
Servings: 4 people
Calories: 386kcal

Ingredients

for the beef

  • 1 tbsp olive oil
  • 500 g minced beef
  • 1 small red bell pepper diced
  • 2 large spring onions diced
  • 1 clove garlic minced
  • 1 tsp dried chilli flakes
  • 1.5 tbsp unsalted peanuts
  • 2 tbsp fresh coriander chopped

for the sauce

  • 1 tbsp olive oil
  • 1/2 cup courgette peeled and sliced into 1cm discs
  • 1 inch fresh ginger grated
  • 1 clove garlic
  • 1 tsp lime juice
  • 3 tbsp tamari sauce
  • 2 tsp sesame oil
  • 1/2 tbsp apple cyder vinegar
  • 1 tsp erythritol

Instructions

  • To prepare the sauce, heat the olive oil in a frying pan or wok over a low/medium heat. Add the sliced courgette and pan fry gently until tender. Transfer to a food processor.
  • Add the ginger, garlic, lime juice, tamari sauce, sesame oil, cyder vinegar and erythritol to the food processor. Blend until you have a smooth sauce.
  • To prepare the beef, heat the olive oil in the frying pan/wok over a medium heat. Add the beef, pepper and spring onion, cooking until the beef has browned all over.
  • Add the garlic and chilli and stir well, cooking for a minute more until fragrant.
  • Add the sauce to the pan and stir well, coating the beef in the sauce, cook briefly to heat the sauce through.
  • Add the peanuts and stir into the beef until warmed through.
  • Scatter with chopped fresh cilantro to serve.

Nutrition

Calories: 386kcal | Carbohydrates: 6g | Protein: 36g | Fat: 25g | Fiber: 1g

Keto Chilli Con Carne with Green Beans

Keto Chilli Con Carne with Green Beans
Keto Chilli Con Carne with Green Beans
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0 from 0 votes

Keto Chilli Con Carne with Green Beans

This keto take on a classic chilli con carne uses diced green beans in place of kidney beans for added texture and bite.
This chilli is perfect served with a portion of cauliflower rice, low carb tortillas, sour cream or grated cheese!
Once you have created your chilli you can get creative with your choice of toppings, just be sure to adjust your macros accordingly.
Prep Time4 mins
Cook Time37 mins
Course: Main Course
Cuisine: Tex-Mex
Keyword: Chilli, Con Carne, Green Beans, ground beef
Servings: 4 people
Calories: 396kcal

Ingredients

  • 500 g minced beef
  • 1/2 large red bell pepper diced
  • 1/2 medium red onion diced
  • 1 large clove of garlic minced
  • 1 tbsp tomato puree
  • 2 tsp lime juice
  • 1/2 cup chopped tomatoes
  • 1 cup beef stock
  • 1 tbsp balsamic vinegar
  • 2 tsp chilli powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tbsp olive oil
  • 1/2 cup green beans diced into 1/2 inch pieces

to serve

  • 1 avocado sliced
  • 1 large spring onion diced
  • 1 tbsp fresh coriander chopped

Instructions

  • Heat the olive oil in a large saucepan over a medium heat. Add the beef, onion and pepper and stir well. Cook until the beef is just browned all over.
  • Add the garlic, cumin, ground coriander and chilli powder and cook for a further minute to soften.
  • Add the tomato purée, balsamic vinegar and lime juice. Stir well to combine.
  • Add the chopped tomatoes and stock, stir well and bring up to a gentle boil.
  • Reduce to a simmer, cover and cook for 20-25 minutes until the sauce has reduced.
  • Add the green beans and stir well to combine. Cook for a further 2-3 minutes until the beans are tender.
  • Scatter the chilli with coriander and spring onions and top with fresh sliced avocado to serve.

Nutrition

Calories: 396kcal | Carbohydrates: 11g | Protein: 36g | Fat: 23g | Fiber: 5g
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