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Keto Friendly Meals on a Budget

Updated on September 28, 2021

Our Diet is a large part of why so many Americans are overweight with a bunch of other health problems. However, the problem with our diet is often thought to be the cost of eating healthy. It is not always cheaper to eat crappy food, I will give you 6 recipes that are healthy, great for a tight budget.

I was hesitant about trying the keto diet because I thought, the food is going to be gross, the cost of eating healthier is going to be expensive. I quickly found that the dishes are easy to prepare, budget-friendly and full of good flavor. The keto diet is replacing the unhealthy sugar and carbs in your diet with tasty and healthy options. Following the keto diet is as simple as having self-control, the desire to eat better and keeping up with yourself. It is not just for losing weight but maintaining a healthy weight as well.

I absolutely love the keto diet, it is tasty food that I already loved, and easy to do. I can keep up with my diet and I am not tempted to cheat or give up. Look at these amazing recipes and give it a try.

Pepper Egg - In - Hole
Pepper Egg - In - Hole

Pepper Egg - In - Hole

  • Feeds 4
  • Prep Time 10 min
  • Cook Time 35 min


Ingredients

  • 4 - Bell Peppers (assorted colors) Tops and seeds removed
  • 1 Cup Shredded Chedder Cheese
  • 4 Slices Bacon cooked and chopped
  • Kosher Salt
  • 4 Large Eggs
  • Fresh Parsley chopped for garnish

Directions:

  • Preheat Oven to 400F
  • add chedder and cooked bacon to each pepper
  • Crack an egg on top and season with salt and pepper
  • Bake until whites are cooked and yolks are slightly runny 20 to 25 minutes
  • Garnish with Parsley and serve


Simple Vegetable Egg Bake
Simple Vegetable Egg Bake

Simple Vegetable Egg Bake

  • Feeds 4
  • Prep Time 10 minutes
  • Cook Time 20 minutes


Ingredients:

  • 8 Large Eggs
  • 1/2 cup Whole Milk
  • 1/2 tsp Sea Salt
  • 1/2 tsp Black Pepper
  • 11/2 to 2 oz shredded cheese
  • 2 cups diced vegetables (see notes)
  • 1 to 2 tsp Fresh minced herbs (optional)
  • 1 cup cooked grains (optional) (see notes)

Directions:

  • Preheat oven to 375F
  • Place 4 - 8oz ramekins or 2 - 16oz ramekins on a baking tray with a lip
  • Whisk together eggs, whole milk and salt, and pepper until well mixed
  • Prepare your vegetable - dice into 1/2in cubes and put 1/2 cup of veggies into each ramekin. (for veggies that take longer to cook roast or steam them first)
  • Sprinkle the cheese over veggies adding any grains or herbs you like
  • Pour egg mixture over the dish, covering most of the ingredients. Leave 1/2 in of space from the top edge
  • Bake 18 - 22 minutes for 8oz ramekins, 22-25 minutes for 16oz ramekins. Eggs should look puffed on top not wet.

Notes:

Popular vegetables to use are Asparagus, peppers, onion, tomato, brocoli and zuccini.

Cooked grains are optional to use. If you use them these are preferred Millet, quinoa or brown rice.

Cauliflower Calzon
Cauliflower Calzon

Cauliflower Calzone

  • Feeds 2-4
  • Total Time: 45 minutes


Ingredients:

  • 1 LG head of Cauliflower cut into florets
  • 2 eggs
  • 1/4 cup Finely grated Parmesan
  • 1 glove garlic minced
  • 2 cup shredded mozzarella cheese divided
  • Kosher Salt
  • Freshly ground black pepper
  • 1/2 cup pizza sauce
  • 1/2 cup pepperoni
  • 1 tbsp finely sliced basil

Directions:

  • Preheat oven to 425F
  • line baking sheet with parchment paper
  • grate cauliflower and transfer to a large bowl, microwave on high 8 minutes
  • drain thoroughly
  • Add egg, 1/2 cup mozzarella, parmesan and garlic powder to cauliflower bowl. Season with salt and pepper. Mix until combined
  • Form cauliflower into circles on the prepared baking sheet and bake until golden, 15 to 20 minutes
  • Spread pizza sauce over half each circle, sprinkle with mozzarella and top with pepperoni and basil.
  • Fold round over in half to cover cheese and pepperoni. Bake about 5 more minutes.

Chicken Salad Stuffed Avacado
Chicken Salad Stuffed Avacado | Source

Chicken Salad Stuffed Avocado

Feeds 1

Total Time: 5 Minutes


Ingredients:

  • 3oz Cooked chicken breast diced or shredded (Leftover rotisserie is good too)
  • 1 slice precooked bacon, broken into bite-size pieces
  • 1 tbsp green onion dried
  • 1 med avocado
  • 1/3 cup sour cream
  • 1 stalk celery

Directions:

  • Combine chicken, bacon, green onion and celery into a bowl, stir in sour cream. Season with salt and pepper.
  • Cut and pit Avocado. Top Avacado with chicken salad
  • Serve


Chicken & Chorizo Jambalaya
Chicken & Chorizo Jambalaya

Chicken and Chorizo Jambalaya

Feeds 4

Cook time: 20 minutes


Ingredients:

  • 4 tbsp olive oil
  • 200g chorizo sausage cut into 1/2 in pieces
  • 200g chicken thigh fillets cubed
  • 1 bell pepper
  • 1/2 small red onion diced
  • 1 stick celery diced
  • 4 cloves garlic minced
  • 3 tbsp cajun mix
  • 1/2 tsp salt
  • 100g diced tomatoes
  • 4 cups cauliflower rice
  • parsley
  • lemon

Directions:

  • Large skillet heat oil on medium heat. Add pepper, onion, celery, and garlic. Cook 5 minutes until onion is translucent, not brown.
  • Add chicken and chorizo and cook 6-7 minutes, until chicken is cooked through and browned.
  • Add spice mix, tomatoes, and cauliflower rice. Cook 6-7 minutes until cauliflower rice is cooked but still has a little bite.
  • Top with chopped parsley and squeeze of lemon juice.
  • Serve immediately.

Keto Crack-Slaw
Keto Crack-Slaw

Crack Slaw

  • Feeds 4
  • Prep Time: 10 minutes
  • Cook time: 15 minutes


Ingredients:

  • 2 cloves garlic
  • 2 tbsp Sesame seed oil
  • 1 lb ground beef
  • 10oz coleslaw salad mix
  • 1 tbsp sriracha
  • 2 tbsp soy sauce
  • 1 tsp vinegar
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 1 tsp sesame seeds
  • 1 stalk green onion

Directions:

  • Start by heating oil in a large wok and crushing 2 cloves of garlic into it. Cook until fragrant.
  • Add in a pound of ground beef and break up.
  • Add in coleslaw salad to beef, mix and toss to combine.
  • Add Sriracha, soy sauce and vinegar, toss. Let cook for about 5 minutes.
  • Season with salt, pepper, sesame seeds and sprinkle with green onion.

Best of Luck

Our diet is an important part of our physical and mental health. Keto is a healthy way of eating and a great way to control and maintain weight. Keto is a change in the way you eat and a change in lifestyle. It is not for everyone, and you must be able to use self-control.

It is a healthier way to diet and control weight than fad diets and crash dieting. Those types of dieting can cause damage to your stomach and other digestive organs as well as cause awful mood swings. Please feel free to comment with your favorite recipes.

This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.

© 2019 escritor loco

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