Preparing Keto Meal Prep Recipes in advance can be an effective way to stay on track with a ketogenic diet while saving time during the week. If you’re following keto meal prep recipes, here are 6 effortless meal prep recipes that you can make ahead of time and enjoy throughout the week. Keto egg muffins, keto chicken salad, low-carb meatballs, Keto broccoli and cheddar soup, Cauliflower fried rice.
The ketogenic diet is gaining popularity due to its potential benefits, such as improved blood sugar control and weight loss. However, it can be challenging to adhere to a keto lifestyle when you have a busy schedule and limited time. This is where meal prepping can be a game-changer. In this post, we’ll provide six uncomplicated keto meal prep recipes that are ideal for those on a ketogenic diet.
1. Keto Egg Muffins
These easy egg muffins are perfect for breakfast or as a snack. Simply whisk together eggs and your favorite keto-friendly ingredients, such as cheese, spinach, and bacon, then pour the mixture into a muffin tin and bake.
Keto Egg Muffins: A Delicious and Nutritious Breakfast Option
If you’re following a ketogenic diet or looking for a healthy, protein-packed breakfast option, then keto egg muffins are an excellent choice. These tasty little muffins are easy to make, customizable, and perfect for meal prep. They’re also incredibly versatile, allowing you to get creative with your favorite ingredients.
Keto Meal Prep Recipes, we’ll discuss the benefits of incorporating egg muffins into your diet, provide a basic recipe, and offer some tasty variations to try.
Benefits of Keto Egg Muffins
Eggs are a great source of protein, healthy fats, and essential nutrients like choline and vitamin D. Incorporating them into your diet can help you maintain muscle mass, reduce inflammation, and support overall health.
Keto egg muffins are a great way to enjoy the benefits of eggs in a convenient, easy-to-prepare format. They’re also low in carbs, making them a perfect choice for those following a ketogenic or low-carb diet.
Basic Keto Egg Muffin Recipe
Here’s a basic recipe for keto egg muffins that you can customize to suit your taste preferences. This recipe makes six muffins.
Ingredients:
- 6 eggs
- 1/4 cup heavy cream
- Salt and pepper to taste
- 1/2 cup grated cheddar cheese
- 1/4 cup diced ham
- 1/4 cup chopped bell pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, whisk together the eggs, heavy cream, salt, and pepper.
- Stir in the grated cheddar cheese, diced ham, and chopped bell pepper.
- Pour the egg mixture into a muffin tin, filling each cup about 3/4 full.
- Bake for 20-25 minutes, or until the egg muffins are set and slightly golden brown.
- Remove from the oven and let cool for a few minutes before serving.
Variations to Try
One of the best things about keto egg muffins is that you can customize them to your liking. Here are a few ideas to get you started:
- Spinach and Feta Egg Muffins: Add 1/2 cup chopped spinach and 1/4 cup crumbled feta cheese to the basic recipe.
- Bacon and Cheddar Egg Muffins: Add 1/4 cup cooked and crumbled bacon and 1/2 cup grated cheddar cheese to the basic recipe.
- Broccoli and Mushroom Egg Muffins: Add 1/2 cup chopped broccoli and 1/4 cup sliced mushrooms to the basic recipe.
- Pizza Egg Muffins: Add 1/4 cup chopped pepperoni, 1/2 cup grated mozzarella cheese, and 2 tablespoons of tomato sauce to the basic recipe.
Conclusion
Keto egg muffins are a delicious and nutritious breakfast option that can be customized to suit your taste preferences. They’re easy to make, convenient for meal prep, and packed with protein and essential nutrients. Try out the basic recipe and some of the variations mentioned above to enjoy a delicious breakfast that supports your health and wellness goals.
2. Keto Chicken Salad
This delicious chicken salad is packed with flavor and healthy fats. Simply mix together shredded chicken, avocado, mayonnaise, celery, and seasonings, then serve with lettuce leaves or low-carb crackers.
Ingredients:
- 2 cups cooked and shredded chicken breast
- 1/4 cup mayonnaise
- 1 avocado, diced
- 1/4 cup diced celery
- 1/4 cup diced red onion
- Salt and pepper to taste
Instructions:
- In a mixing bowl, combine the shredded chicken, mayonnaise, diced avocado, diced celery, and diced red onion.
- Mix well until all the ingredients are evenly distributed.
- Season with salt and pepper to taste.
- Serve immediately or refrigerate until ready to serve.
3. Low-Carb Meatballs
These flavorful meatballs are easy to make and perfect for meal prep. Simply mix together ground meat, almond flour, spices, and egg, then shape into balls and bake or pan-fry.
Ingredients:
- 1 pound ground beef (or ground turkey or chicken)
- 1/2 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 egg
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 2 tablespoons olive oil
Instructions:
- Preheat your oven to 375°F.
- In a large mixing bowl, combine the ground beef, almond flour, grated Parmesan cheese, egg, garlic powder, onion powder, dried oregano, salt, and pepper. Mix well until all the ingredients are thoroughly combined.
- Roll the mixture into meatballs, about 1-2 inches in diameter, and set them aside.
- Heat a large skillet over medium-high heat and add the olive oil. Once the oil is hot, add the meatballs to the skillet and cook them for about 2-3 minutes on each side, until they are browned.
- Transfer the meatballs to a baking dish and place them in the preheated oven. Bake for about 15-20 minutes, or until the meatballs are cooked through and no longer pink in the center.
- Remove the meatballs from the oven and let them cool for a few minutes before serving.
4. Keto Taco Bowls
These delicious taco bowls are loaded with protein and healthy fats. Simply cook ground beef or turkey with taco seasoning, then serve with cauliflower rice, avocado, cheese, and salsa.
Ingredients:
For the taco meat:
- 1 lb. ground beef
- 1 tbsp. olive oil
- 1 tbsp. chili powder
- 1 tsp. cumin
- 1 tsp. garlic powder
- 1/2 tsp. onion powder
- Salt and pepper to taste
For the taco bowls:
- 4 cups shredded lettuce
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/4 cup chopped red onion
- 1/4 cup chopped cilantro
- 1/4 cup shredded cheddar cheese
For the dressing:
- 1/4 cup sour cream
- 1 tbsp. lime juice
- 1 tsp. hot sauce
- Salt and pepper to taste
Instructions:
- In a large skillet over medium heat, add olive oil and ground beef. Cook until browned, breaking it up into small pieces as it cooks.
- Add chili powder, cumin, garlic powder, onion powder, salt, and pepper to the skillet. Stir well to combine and continue cooking for a few more minutes until the beef is fully cooked and the spices are fragrant.
- To make the dressing, mix sour cream, lime juice, hot sauce, salt, and pepper in a small bowl. Set aside.
- To assemble the taco bowls, divide the shredded lettuce between four bowls. Top with taco meat, cherry tomatoes, diced avocado, red onion, cilantro, and shredded cheddar cheese.
- Drizzle the dressing over the top of the taco bowls and serve immediately.
5. Keto Broccoli and Cheddar Soup
This hearty soup is perfect for lunch or dinner. Simply sauté onions and garlic in butter, then add broccoli, chicken broth, and heavy cream. Cook until the broccoli is tender, then blend until smooth and stir in cheddar cheese.
Ingredients:
- 4 cups broccoli florets
- 2 cups chicken or vegetable broth
- 1 cup heavy cream
- 1/2 cup chopped onion
- 1/4 cup butter
- 1/4 cup almond flour
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. paprika
- Salt and pepper to taste
- 2 cups shredded cheddar cheese
Instructions:
- In a large pot, bring the broth to a boil over medium-high heat. Add the broccoli florets and cook until tender, about 8-10 minutes.
- While the broccoli is cooking, melt the butter in a separate pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the almond flour to the pan with the onions and whisk together until the paste forms. Cook for 1-2 minutes to toast the flour.
- Slowly pour the heavy cream into the pan with the almond flour mixture, whisking constantly to prevent lumps from forming. Add garlic powder, onion powder, paprika, salt, and pepper to the mixture and stir well.
- When the broccoli is tender, remove it from the heat and use an immersion blender to puree the broccoli and broth until smooth. If you don’t have an immersion blender, you can transfer the mixture to a blender and puree in batches.
- Pour the broccoli puree back into the pot and add the cheese, stirring until it has melted and combined with the soup.
- Add the almond flour mixture to the pot and stir well to combine. Continue cooking over medium heat for a few more minutes, until the soup has thickened and is heated through.
6. Cauliflower Fried Rice
This flavorful fried rice is a great low-carb alternative to traditional rice. Simply pulse cauliflower in a food processor until it resembles rice, then stir-fry with vegetables, egg, and seasonings.
Ingredients:
- 1 head of cauliflower, grated
- 1 cup frozen peas and carrots
- 1/2 cup chopped onion
- 1/4 cup chopped scallions
- 3 cloves garlic, minced
- 2 tbsp. coconut oil
- 2 eggs, beaten
- 2 tbsp. soy sauce or tamari
- Salt and pepper to taste
Instructions:
- Using a grater or food processor, grate the cauliflower into small, rice-sized pieces.
- In a large skillet over medium heat, melt the coconut oil. Add the chopped onion, scallions, and garlic, and sauté for a few minutes until the onion is translucent.
- Add the frozen peas and carrots to the skillet and continue cooking until they are tender.
- Push the vegetables to the side of the skillet and add the beaten eggs to the empty space. Scramble the eggs until they are cooked through, then mix them with the vegetables.
- Add the grated cauliflower to the skillet and stir well to combine with the vegetables and eggs. Cook for a few more minutes until the cauliflower is tender.
- Add the soy sauce or tamari to the skillet and stir well. Season with salt and pepper to taste.
- Serve hot and enjoy!
In conclusion, these 6 easy keto meal prep recipes are perfect for those following a ketogenic diet. They are delicious, nutritious, and easy to prepare in advance, making it easy to stick to your dietary goals while saving time during the week.