Quick And Healthy Keto Recipes [Free Download In Description]

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Recipe –
• Keto Curried Tofu with Spinach
Preparation / cooking time: 20 minutes
🍽 Servings: 1

Ingredients:
1 Tbsp Olive Oil
100g Tofu in cubes
1/4 cup Tomatoes, sliced
1/4 cup Coconut Milk
1/2 Tbsp yellow Curry Paste
1/4 cup Water
Salt and Pepper
1 cup Spinach

Procedure:
1) Heat olive oil in a non-stick pan
2) Add the tofu cubes and garlic. Cook until light brown in color.
3) Add the tomatoes.
4) Pour the coconut milk over the pan
5) Add yellow curry paste and water. Mix the mixture.
6) Season with salt and pepper.
7) Add the spinach and cook until wilted.
8) Bring to simmer and serve. .

➡️ Nutritional Information:
Energy - 575.9 kcal
Protein - 21.4g
Fat - 47.5g
Carbohydrates - 15.7g

• Keto Easy Cauliflower Rice
Preparation / cooking time: 20 minutes
🍽 Servings: 1

Ingredients:
2 Tbsp Olive Oil
1 cup Mushrooms, sliced
1 Garlic Clove, chopped
1/2 Onions, diced
1/4 Red Pepper, sliced
1/4 Green Pepper, sliced
1/2 small Cauliflower, in florets
1 tsp Coconut Aminos
1 Tbsp Green Onion, chopped
Salt and pepper

Procedure:
1) Process the cauliflower florets into rice using a food processor.
2) Heat a non-stick pan and add olive oil.
3) Add mushrooms and saute until brown.
4) Add garlic and saute until fragrant.
5) Add the onions and cook until translucent.
6) Add peppers and cook until bright in color.
7) Add the cauliflower rice and mix until thoroughly combined.
8) Drizzle with coconut aminos.
9) Top it with green onions.
10) Lastly, season it with salt and pepper. Serve .

➡️ Nutritional Information:
Energy - 388.9 kcal
Protein - 7g
Fat - 30.9g
Carbohydrates - 20.7g

• Keto Super Green Soup
Preparation / cooking time: 20 minutes
🍽 Servings: 1

Ingredients:
1 Tbsp Olive Oil
1 cup Cauliflower florets
1/4 Onions, diced
2 Garlic cloves, chopped
2 cups Spinach
1/4 cup Water
1/4 cup Coconut Milk
Salt and pepper

Procedure:
1) Heat olive oil in a non-stick pan.
2) Add the cauliflower and cook until tender.
3) Add the onions and garlic, saute until translucent and fragrant.
4) Add the spinach.
5) Add water and coconut milk.
6) Bring to simmer and season with salt and pepper.
7) Allow the soup to cool and pour in a food processor.
8) Process until smooth. Serve.

➡️ Nutritional Information:
Energy - 328.9 kcal
Protein - 5.7g
Fat - 27.7g
Carbohydrates - 14.2g

• Keto No-bake Chocolate Walnut Cookie
Preparation time: 10 minutes
🍽 Servings: 4

Ingredients:
1/4 cup Walnuts
1/4 cup Dessicated Coconut
1 Tbsp Cocoa Powder
2 Tbsp Almond Butter
2 Tbsp Butter
1 tsp Erythritol

Procedure:
1) In a food processor, combine all the ingredients.
2) Process until well combined.
3) Shape the mixture into balls.
4) Flatten the balls using your hands in a tray. Refrigerate for 30 minutes to 1 hour. Serve.

➡️ Nutritional Information:
Energy - 214.3 kcal
Protein - 4.3g
Fat - 19.5g
Carbohydrates - 5.4g

• Keto Grilled Pork Belly with Ssamjang Dipping Sauce
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
100g Pork Belly, cut into 1" steaks
Fresh Lettuce for serving

For the dipping sauce:
1 Tbsp Doenjang (fermented miso paste)
2 tsp Chili-Garlic Paste
1 tsp Sesame Oil
1/2 tsp Erythritol
1 tsp Sesame Seeds
1/2 Tbsp chopped scallions

Procedure:
1) Mix together all ingredients for the dipping sauce.
2) Grill pork belly for 7-10 minutes per side.
3) Serve pork with fresh lettuce and dipping sauce on the side.

➡️ Nutritional Information:
Energy - 300 kcal
Protein - 23g (31%)
Fat - 20g (58%)
Carbohydrates - 8g (10%)
Fiber - 3.2g

• Keto BBQ Chicken Kabobs
Preparation time: 4 hours
Cooking time: 10 minutes
🍽 Servings: 1

Ingredients:
150g Chicken Thigh fillet, cut into 2" pieces
2 Tbsp Brown Erythritol
1/4 tsp Smoked Paprika
1/4 tsp Cumin powder
1/8 tsp black Pepper
1/8 tsp Chili powder
1/4 tsp Salt

Procedure:
1) Whisk together erythritol, paprika, cumin, pepper, chili powder, and salt in a bowl.
2) Toss in chicken pieces and marinate for at least 4 hours.
3) Thread chicken onto skewers and grill for 4-5 minutes per side.

➡️ Nutritional Information:
Energy - 337 kcal
Protein - 25g (32%)
Fat - 25g (67%)
Carbohydrates - 1.3g (1%)
Fiber - 0.5g

• Keto Maple and Walnut Hemp Heart Porridge
Cooking time: 5 minutes
🍽 Servings: 1

Ingredients:
1/4 cup Hemp Hearts
2 Tbsp Coconut Flour
1 Tbsp Flax seeds
1/2 cup Almond Milk
1 Tbsp chopped Walnuts
1 Tbsp sugar-free Maple Syrup

Procedure:
1) Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
2) Top with sugar-free maple syrup and chopped walnuts.

➡️ Nutritional Information:
Energy - 184 kcal
Protein - 7g (13%)
Fat - 15g (70%)
Carbohydrates - 8g (17%)
Fiber - 4g

• Keto Okra Curry
Preparation time: 5 minutes
Cooking time: 10 minutes
🍽 Servings: 1

Ingredients:
200g Okra, cut into 1" pieces
1 Tbsp Vegetable Oil
1/2 Red Onion, thinly sliced
1 tsp Ginger-Garlic Paste
1 tsp Tomato Paste
2 tsp Curry Powder
1/2 cup Water
Salt, to taste

Procedure:
1) Heat oil in a pan.
2) Add red onions, ginger-garlic paste, and tomato paste. Sautee until aromatic.
3) Add curry powder and roast briefly.
4) Add water and okra.
5) Simmer for 7 minutes.

➡️ Nutritional Information:
Energy - 169 kcal
Protein - 3g (4%)
Fat - 14g (74%)
Carbohydrates - 10g (23%)
Fiber - 4.7g

• Keto Thai-Style Tom Yao Salad
Preparation time: 5 minutes
🍽 Servings: 1

Ingredients:
100g Tom Yao Sprouts
30g Red Bell Pepper, thinly sliced
1 Tbsp chopped Roasted Peanuts

For the dressing:
1 Tbsp Lime juice
1 Tbsp Fish sauce
1 tsp Brown Erythritol
1 tsp minced Garlic
1 red Thai Chili, chopped
2 tsp chopped Mint Leaves

Procedure:
1) Whisk all ingredients for the dressing in a bowl.
2) Toss in tom yao sprouts, bell peppers, and chopped nuts.

➡️ Nutritional Information:
Energy - 122 kcal
Protein - 8g (21%)
Fat - 8g (58%)
Carbohydrates - 7g (22%)
Fiber - 3.3g

• Keto Cloud Eggs
Preparation time: 5 minutes
Cooking time: 10 minutes
🍽 Servings: 1

Ingredients:
2 Eggs
1 Tbsp Bacon, chopped, cooked
1 Tbsp Red Bell Pepper, chopped
1 Tbsp Green Onions, chopped (the greens)
2 Tomato slices
2 Cucumber slices
Black pepper and salt

Procedure:
1) Preheat the oven to 390F. Separate the yolks from the whites and add the whites in a bowl. Season with black pepper and salt. Mix with a mixer until fluffy and stiff.
2) Place a parchment paper on a baking dish and separate the egg whites into equal parts.
3) In each part, make a small hole and carefully add the yolks.
4) Bake for 10 minutes.
5) Serve topped with chopped bacon, bell pepper, green onions, slices of tomatoes and cucumber.

➡️ Nutritional Information:
Energy - 360.1 kcal
Protein - 29.4g
Fat - 25.3g
Carbohydrates - 3.7g