Keto

Quick and Easy Keto meals 30 Minutes or less

Now it’s time to plan your Keto meals for the week ahead. Not many people have hours to spare cooking at every meal. These are 8 quick and easy 30 minute (or less) Keto meals including breakfast, lunch, and dinner recipes. Check out the 3 bonus snack ideas at the end! No cooking experience is required to successfully make these meals. They are quick and easy meals that show up in my weekly rotation.

*Serving sizes are for one, adjust the ingredients as necessary

*Net carbs are calculated with the Carb Manager App

Breakfast

Egg, Chorizo, & Cheese Scramble (5 net carbs)

1/4 cup Chorizo
2 Eggs
1/2 tsp coconut oil
1/3 cup Mexican blend cheese
1 tbsp sour cream

Instructions:

1. Add the coconut oil to your pan on the stove top on medium heat
2. Once coconut oil is melted, add in the Chorizo
3. While Chorizo is cooking, crack both eggs in a separate shallow bowl and whisk, then add to the pan with Chorizo. Continue to mix and flip until eggs and Chorizo are fully cooked through.
4. Finally, mix in your cheese and serve with sour cream.

Egg, Chorizo, & Cheese Tacos (11 net carbs)

2 Eggs
1/2 tsp coconut oil
1/4 cup chorizo
2 low carb Mission tortillas
1/4 cup Mexican blend cheese

Instructions:

1. Add the coconut oil to your pan on the stove top on medium heat
2. Once coconut oil is melted, add in the Chorizo
3. While Chorizo is cooking, crack both eggs in a separate shallow bowl and whisk, then add to the pan with Chorizo using a spatula. Continue to mix and flip until eggs and Chorizo are fully cooked through.
4. Finally, mix in your cheese and divide the mixture into two Mission tortillas for tacos. Add in your favorite hot sauce or salsa!

Egg, Cheese, Avocado Sandwich (8 net carbs)

1 Egg
1/2 tsp coconut oil
2 slices of Keto Oroweat bread
1/2 avocado
1 square cheddar cheese
1/2 tsp everything bagel seasoning

Instructions:

1. Add the coconut oil to your pan on the stove top on medium heat
2. Once coconut oil is melted, crack your egg directly on the pan to make it sunny side up (carefully so the yolk doesn’t break!)
3. While the egg is cooking, place two slides of Keto bread in your toaster
4. Once the bread is ready, spread the avocado across both slices and top with everything bagel seasoning and one piece of cheddar cheese
5. Once the egg is cooked, place the egg on top of the cheese and place the second toast on top.

Note: You can find Oroweat bread on Amazon

Lunch

Big Mac Salad (4 net carbs)

1 grass-fed beef pre-patty
1 tsp garlic powder
1 tsp Lawry’s seasoning
1 cup shredded lettuce
5 pickle slices
1/4 cup shredded cheddar cheese
1 tbsp sugar free ketchup
1 tbsp Mustard

Instructions:
1. Season the patty with garlic powder and Lawry’s seasoning

2. Cook on the grill or stove to your desired liking, then cut in cubes

3.Throw the remaining ingredients together in a bowl and enjoy!

Quest Beef Nachos (6 net carbs)

1/2 cup grass-fed beef
2 Mission tortillas
1/4 cup Mexican blend cheese
1/4 tsp Chili powder
1/8 tsp Cumin
1/8 tsp Onion powder
1/8 tsp Garlic powder
1/8 tsp Oregano
Dash of Salt & pepper
2 tbsp. sour cream

Instructions:

1. Preheat the oven to 400 degrees.
2. Season beef with Chili Powder, Cumin, Onion powder, Garlic powder, Oregano, salt & pepper
3. Add the seasoned beef onto a pan on the stovetop on medium heat
4. While the beef is cooking, divide the Mission Tortilla into triangles with a pizza cutter
5. Place the triangle pieces on parchment paper on a flat cookie pan and bake for 6-8 minutes, or until edges are browned
6. Once the beef is fully cooked and tortillas finished baking, combine the remaining ingredients to build your nachos.

Note: You could replace Mission tortillas with Supreme Quest Chips or peppers!

Dinner

Bratwurst & Peppers (8 net carbs)

1 1/2 Original Brats sausage (I purchase Johnsonville brand)
1/2 medium Red Pepper
1/2 medium Green Pepper
1/4 cup shredded cheddar cheese

Instructions:
1. Cook brats on the grill (I like to boil them first on the stove)

2. While the brats are grilling, add red and green peppers on stove top

3. Once the brats are fully cooked, cut them into 1 inch pieces and serve with peppers and top with cheese.

Buffalo Chicken Wrap (8 net carbs)

1 Tomato basil Mission tortilla
1/4 cup shredded rotisserie chicken
1/4 cup shredded lettuce
1/4 cup cheddar cheese
2 tbsp. Franks Hot sauce
1 tbsp. Ranch

Instructions:

1. Shred rotisserie chicken with a fork or using a Kitchen Aid with attachment
2. Spread Franks Hot sauce and Ranch on the Mission tortilla
3. Place lettuce, cheese, and chicken on top
4. Fold tightly and cut in half

Chicken (Air) Fried Chicken & Green Beans (~8 net carbs)

1 chicken breast
1 cup of green beans

Egg wash:

2 Eggs
2 tbsp. heavy whipping cream

Breading Mixture:

2/3 cup almond flour
2/3 cup parmesan cheese
1/2 tsp Papikra
1/2 tsp Ground Cayenne
1/2 tsp salt and pepper
Avocado oil spray

Instructions:

1. Preheat oven to 400 degrees.
2. Butterfly the chicken breast and flatten out with a meat mallet
3. Prep egg wash: whisk eggs and heavy whipping cream in one shallow bowl
4. Prep breading mixture: mix all breading ingredients in one shallow bowl
5. Spray avocado oil into the air fryer basket
6. Dip the chicken in the egg wash, then breading mixture, and place in the air fryer (repeat for additional thickness)
7. Spray avocado oil on top of the chicken, cook for 18 minutes at 390 degrees
8. Spread green beans on baking sheet and roast for 15-20 minutes

Bonus: 4 net carb snacks

Vanilla Ratio yogurt with 2 tbsp. blueberries
Quest bar (Oreo is my favorite flavor. Microwave for 15 seconds for extra flavor!)
Two hard boiled eggs and 1/4 cup dry roasted almonds

Comment below with your favorite meal or the one you want to try out first!

What now? Take a moment to check out Keto Basics and 5 helpful tips to stay on track!