It’s no secret that the ketogenic diet has been a game changer for thousands of people trying to lose weight. But, adopting a keto lifestyle offers so much more! According to researchers at Western Kentucky University, consuming a keto diet that consists of 75 percent fat, 20 percent protein, and 5 percent carbs can benefit your cholesterol levels, improve your microbiome, foster better brain health, and positively influence your genes. Want to give it a try? Here are some delicious dishes to get you started!
Beefy Keto Chili
Nothing’s better than a big pot of chili to welcome in the cooler weather. This version is packed with ground beef instead of carb-heavy beans. And loading up a bowl of piping hot chili with keto-friendly garnishes adds flavor and healthy fats to help you reach ketosis. An added bonus? Leftovers can be stashed in the freezer for a healthy ready-to-go meal when there’s no time to cook.
- 3 slices nitrate-free/sugar-free bacon, cut into half-inch pieces
- ½ onion, chopped
- 2 celery stalks, chopped
- 1 green bell pepper, chopped
- 1 4 oz. can mild green chilies
- 2 cloves garlic, minced
- 2 pounds organic or pastured ground beef
- 2 tablespoons chili powder, or to taste
- 2 tablespoons smoked paprika
- 1 tablespoon cumin
- 2 teaspoons dried oregano
- 3 cups beef bone broth
- Sea salt and pepper, to taste
- Sour cream, for garnish
- Shredded cheddar cheese, for garnish
- Sliced avocado, for garnish
- Sliced green onions, for garnish
- Cook the bacon in a large pot over medium heat. When crisp, remove to a plate lined with a paper towel. Set aside.
- In the same pot, add the onions, celery, and green pepper. Cook until tender, about 5 minutes.
- Stir in the mild chilies and garlic. Cook for another minute.
- Add the ground beef, breaking it up and cooking until no pink remains. Sprinkle the herbs and spices over the beef, stirring until combined.
- Pour the broth into the pot, stirring to mix. Bring to a boil and reduce heat. Cover and simmer for 1 hour, periodically checking to make sure the liquid hasn’t evaporated. Add more broth if needed.
- Season with salt and pepper. Simmer for an additional 10 minutes.
- Ladle into bowls and serve with garnishes.
Per serving: 363 cal; 28g total fat; 3g carb; 23g protein; 511mg sodium; 1g sugar
Rockin’ Sushi Rolls
If you thought going keto meant saying goodbye to sushi, think again! This spin on America’s favorite Japanese cuisine trades the typical sushi rice for seasoned cauliflower rice for a fresh and easy keto-compliant roll. What’s more, every roll provides a dose of iodine to support a healthy thyroid.
- 2 cups cauliflower rice, cooked and chilled
- 1 tablespoon rice vinegar, divided
- 3 ounces cream cheese, softened
- 5 nori (seaweed) sheets
- ½ avocado, peeled and thinly sliced
- ½ cucumber, seeded and cut into long, thin strips
- ½ pound cooked shrimp, peeled and tails removed
- 2 tablespoons mayonnaise
- 2 teaspoons sriracha, or to taste
- 2 tablespoons gluten-free tamari (optional)
- Combine the cauliflower rice, rice vinegar, and cream cheese in a bowl.
- Lay one sheet of nori on a bamboo sushi mat. Place a layer of the cauliflower rice mixture over the bottom third of the nori.
- At the bottom edge of the cauliflower rice, place a layer of avocado, followed by a layer of cucumber, and finally a layer of shrimp.
- Using the mat, tightly roll the nori wrap around the filling. Repeat with the remaining nori sheets. Chill the sushi rolls for at least one hour.
- While the rolls are chilling, mix the mayonnaise and sriracha together in a small bowl.
- When ready to serve, slice each roll and drizzle slices with the sriracha-mayo sauce. Serve with tamari, if desired.
Per serving: 194 cal; 14g total fat; 6g carb; 12g protein; 506mg sodium; 2g sugar
Raspberry Cheesecake Cupcakes
Dessert on a diet? You bet! These luscious cupcakes don’t just feel like a guilty pleasure, they can also help you reach your fat quota. Best of all, they are sugar- and sucralose-free, making these cupcakes a healthy indulgence.
- ½ cup almond meal
- ½ cup ghee, melted
- 2 8-ounce packages cream cheese, softened
- 2 large pastured eggs
- ½ cup granulated stevia or monkfruit (you can increase to ¾ cup if desired)
- 1 teaspoon vanilla extract
- 1 pint raspberries
- Preheat the oven to 350° Line 12 muffin cups with paper or silicone liners.
- Mix the almond meal and butter in a bowl until well combined. Divide evenly among the muffin cups, pressing down to form a flat crust in the bottom of each cup.
- Beat the cream cheese, eggs, stevia, and vanilla extract together in a bowl using a hand mixer set to medium. Spoon over the crust in each cup.
- Bake for 15–17 minutes, or until the cupcakes are almost set. Remove from oven and place on a rack to cool. Once cooled, refrigerate for 8 hours or overnight.
- Prior to serving, crush the berries with a fork. If desired, mix in additional sweetener to taste.
- Remove the liners from the cupcakes and plate. Drizzle the berries over the top and serve.
Per serving: 209 cal; 20g total fat; 4g carbs; 5g protein; 151mg sodium; 2g sugar