Ketogenic Dieters: Recipes (2024)

A meal idea posted by Billie Helbert Richter, an admin for the Ketogenic Dieters Facebook Group.

I’m feeling a bit cruddy this morning, so I decided to make a nice pot of egg drop soup for breakfast. I used homemade broth (a custom entry with protein zeroed out since it’s an incomplete protein), but you could certainly use store-bought. I also typically weigh and track chicken raw, but this was already cooked, so I used a cooked entry.

Ingredients:

• 4 cups chicken broth
• 141 grams raw egg
• 0.25 tsp (0.6 grams) paprika
• 0.6 grams black pepper
• 155 grams chicken, light & dark meat, skinless, cooked
• 10 grams chives, raw

Two bowls of it (the recipe makes three servings), and my meal macros are 42p/18f/1.4nc.

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

Posted by Meg Fifield, an admin team member in the Ketogenic Dieters Facebook Group. IG: mct_78

Ingredients:

• 1 pound package of lean ground chicken breast (I buy four pounds of this a week at Trader Joe’s – love it!)
• 1 egg
• Sauce: Rao’s is great. Today I tried a new one.
• Seasonings: dried parsley, garlic powder, salt, pepper
• Toppings: anything you want based on your macros!

Directions:

1. Preheat oven to 375 degrees Fahrenheit. While that is warming up, mix the chicken with one egg and spices. I don’t have an exact formula for the spices, but I go a bit heavy handed to give flavor. On a cookie tray WITH SIDES put a silicone mat down. (The chicken will have some juices run off so that is why you want the sides so that it doesn’t go to the bottom of your oven!). Take half of the mixture and shape into a pizza shape. It makes a nice personal size! Put into oven for 20-22 minutes. It will be cooked and have a little give when you push on it.
2. Take out and add on sauce and toppings. Put back in oven for another 4-5 minutes (or more if you like the cheese a little burned like my husband.)
3. Enjoy!

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

A meal idea by Brenda Richards (IG: @empoweredbyketo) — an admin in the Ketogenic Dieters Facebook Group

This is more of just a meal idea and not so much a “recipe.” ALL of the ingredients can be adjusted to fit your macros. Feel free to do so.

Ingredients:

• 200 grams cooked chicken breast, shredded (I bought some shredded chicken at Sprouts. Canned/drained would work great. Grilled chicken or rotisserie chicken would work beautifully.)
• 45 g Frank’s hot sauce or wing sauce
• 90 grams avocado, sliced thinly
• 1 slice of bacon
• 100 grams spinach, raw

Directions:

1. Heat precooked chicken breast with hot sauce.
2. While reheating the chicken, dice up one slice of bacon and fry with sliced avocado, turning to crisp the bacon and slightly brown the avocado.
3. Remove from heat and mix with chicken.
4. Pour almost all remaining fat out of the pan.
5. Tear up 100 grams of spinach to the pan. Toss until slightly wilted.
6. Add chicken mixture to top of wilted spinach.

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

By Rachael Harding, an admin at Ketogenic Dieters Facebook Group.

Ingredients:

• 125g cauliflower (frozen makes this very quick and easy)
• 50g egg
• 250g egg whites
• 2g cinnamon
• sprinkle of salt
• Sweetener of choice

Directions:

1. Blend cauliflower, egg, egg white, salt and cinnamon into a purée in the blender.
2. Whisk over medium heat until hot and thickened. The more you whisk the finer the “curd” will be. The less you do- the bigger.
3. At the end add your sweetener of choice.
4. Top with almond milk creamer or coconut cream or whatever you desire that works within your macros. ( not included in macros shown)

Macros: 36g protein 4g net carbs 6g fat

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

By K Brouillette Willis, a member at Ketogenic Dieters Facebook Group.

Ingredients:

• 1 drained can of Costco Chicken Breast – appx 196-200g chicken per can (I used 196g)
• 1/2 bag Trader Joes Riced Cauliflower – steam “rice” for a minute in m.wave, drain.
• 4 large Eggs
• 100g Egg whites
• 5g Dried Onion
• 5g Mrs. Dash or any Herbs or Seasonings (account for changes)
• 5g Caraway seeds
• 5g Garlic Salt / 1g Garlic powder or any other like cayenne….

Directions:

1. Put all in a food processor until smooth.
2. Cook in waffle maker until crispy.
3. I use a Hamilton Beach 4 Square maker. 1/3 cup per square.

Makes 10, 1/3 cup waffles.

Macros for 1 waffle, 8.9p / 2.08c / 1.25net c / 2.68 fat

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

By Billie Helbert Richter, an admin in the Ketogenic Dieters Facebook Group.

Here’s an idea for those who are tired of eggs, but still want typical “breakfast food” for breakfast. It has egg whites, but you’d never even know it if someone made it and served it to you without telling you they were in there. If you wanted a smoother texture, I’m sure you could run it through the NutriBullet, but I like it this way. A bowl of this Cauliflower Cheesy “Grits” and a side of ham was very delicious, filling, and worked with my macros.

Ingredients:

• 100 g raw egg whites
• 30 g heavy whipping cream
• 28 g cheddar cheese
• 125 g riced cauliflower
• 1 dash (0.4 g) salt
• 1 dash (0.1 g) black pepper

Macros for the grits: 20P/19F/4NC
Total meal was 37p/21f/6c.

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter intoCronometerto determine your exact macros for the ingredients you use.

By Billie Helbert Richter, an admin at Ketogenic Dieters Facebook group.

Here’s what I do for one of my “on-hand” protein items. I make meatballs and freeze them. This particular batch is a combination of sausage and ground turkey, but I often do ground beef/turkey, or a combo of all three. If I use beef and turkey, then I usually add an egg and some spices. For this batch, it’s just the meat since the sausage is already spicy and has plenty of fat to hold it together. This is a bit on the high side for fat at 7.8p/6.4f/0c per 40-gram raw ball, but the nutrition facts will be labeled on the container so I’ll know to grab them on days when my fat intake is low. I can grab a few to have by themselves for lunch (I like to heat them in a skillet in pickle juice), or have them atop a bed of zoodles with a bit of sauce.

I know this seems simple if you’ve been at this for a while, however, I wanted to show new folks that planning and prepping can be extremely easy and quick. It took maybe 15 minutes to mix, weigh, and roll them, and another 20 minutes or so to bake (at 400 F).

Edited to add…although I prefer to keep meals simple, little things like this are great to have on hand in case you are a bit short on protein for a meal. I often grab a couple and have them along with a big salad with tuna, or with an omelet. You don’t have to get all of your protein from one source for a meal. Mixing and matching can be fun.

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter into Cronometer to determine your exact macros for the ingredients you use.

By Sarah Stanton Goodwin (IG: @operaticsarah), an admin team member at Ketogenic Dieters Facebook Group.

The amazing thing about these is that they can be used soooo many ways. It’s easy to change up the taste.

Ingredients:

• 1214 grams fresh lean ground chicken breast
• 16 grams salt
• 10 grams granulated garlic
• 2 grams black pepper

Variations:

1. Buffalo (Frank’s hot sauce)
2. Curried (Add in curry powder)
3. Tandoori Tikka Kabobs (Add in tandoori seasoning and use skewers)
4. G. Hughes sugar-free BBQ sauce
5. Jerk / Cajun / Tajin seasoned
6. Zoodles & marinara
7. Zoodles & alfredo
8. Cavendar’s Greek seasoning
9. Spinach & mozzarella
10. Salad toppers
11. Stir-fry with Asian flavors & veggies
12. Egg-drop soup
13. Garlic butter & herbs
14. Filling for lettuce wraps / meatball “sub”

Disclaimer: As with all recipes on this site, please adjust amounts to fit your macros. Please enter into Cronometer to determine your exact macros for the ingredients you use.

By Brenda Richards, an admin at Ketogenic Dieters Facebook Group.
IG: @empoweredbyketo

My “recipes” are pretty much ingredients I’ve just tossed together to meet my macros. Adjust the amounts to your own macros…..add/reduce a little of the meat, add/reduce a little of the other ingredients. Just go for the flavor. That’s the key.

Ingredients:

• 150 grams pre-cooked chicken breast (You can use grilled, shredded, or canned.)
• 100 grams coconut milk, light (I used Sprouts brand.)
• 60 grams diced tomatoes & green chilis (I used Rotel’s fire-roasted.)
• 60 grams chicken broth
• 5 grams dehydrated onion flakes
• 2 grams garlic powder
• 2 grams cumin seed (You can use ground. I just really dig the taste of the seeds.)
• 2 grams ground turmeric (optional)
• 4 grams curry powder
• Red pepper flakes, salt, pepper – To taste.

Directions:

1. Heat the chicken in a saucepan.
2. Add in other ingredients and reduce heat to simmer and let flavors merge.
3. Enjoy!

This would be great served with cauliflower rice or with spinach added into it.

Easy is the way to go and this is easy for me.

If you don’t have a scale that weighs in partial grams, I recommend this one due to the precision.