3 Easy Keto Recipes for Quick Weight Loss Results: Since everyone and their mom is on keto, it’s hard to scroll through Pinterest, Instagram, or Facebook without seeing a keto dish.
It might be difficult to choose which recipes to attempt from all those. After all, keto dieters must meet three main requirements: Naturally, the dishes must be high in fat, low in carbohydrates, and tasty.
However, digging deeper is recommended. “Look out for the source of fat in recipes,” advises Beth Warren, R.D.N., creator of Beth Warren Nutrition and author of Living a Real Life with Real Food. Choose lipids that are anti-inflammatory and do not increase inflammation.
3 Easy Keto Recipes for Quick Weight Loss Results
1. Low-Carb Keto Chicken Parmesan
You definitely don’t need to have pasta to enjoy Italian food on the keto diet.
Per serving: 621 calories, 34 g fat, 6 g carbs, 3 g sugar, 1 g fiber, 67 g protein.
INGREDIENTS
Tap underlined ingredients to see where to get them.
INSTRUCTIONS
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour).
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Preheat the oven to 450 degrees F.
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Arrange 3 medium bowls in a line:
1) For dredging: 1/4 cup protein powder
2) For dipping: Eggs, beaten
3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
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When the chicken is done brining, pat dry. Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick.
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Dredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the Parmesan breading mixture to coat. Repeat with all the chicken breasts.
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Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery. When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay). Cook for about 2 minutes, until browned on the bottom. Carefully flip using a thin turner, and cook for 2 more minutes, until the other side is brown. Remove the pan from heat immediately.
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Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
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Place the oven-safe pan into the preheated oven. Bake the Keto Chicken Parmesan for about 10 minutes, until the cheese starts to get golden spots and the chicken is cooked through. Garnish with fresh basil to serve, if desired.
2. Instant Pot Bolognese Sauce
Did you know one of Jenna Jameson’s fave meals is bolognese?
Per serving: 191 calories, 8.5 g fat, 12.5 g carbs, 6.5 g sugar, 0.5 g fiber, 12 g protein.
Ingredients
- 4 ounces pancetta, or center cut bacon, chopped
- 1 tablespoon unsalted butter
- 1 large white onion, minced
- 2 celery stalks, about 3/4 cup, minced
- 2 carrots, about 3/4 cup, minced
- 2 lb lean ground beef
- 1/4 cup dry white wine, such as Pinot Grigio
- 2 28 oz cans crushed tomatoes (I love Tuttorosso)
- 3 bay leaves
- 1/2 teaspoon kosher salt and fresh black pepper, to taste
- 1/2 cup half & half cream
- 1/4 cup chopped fresh parsley
Instructions
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Press saute on the Instant Pot, sauté the pancetta over low heat until the fat melts, about 4-5 minutes.
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Add the butter, onion, celery and carrots and cook until soft, about 6 to 8 minutes.
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Add the meat and season it with 3/4 teaspoons salt and black pepper to taste and sauté until browned, about 4 to 5 minutes, breaking the meat up into smaller pieces with a wooden spoon as it cooks.
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Add the wine and cook until it reduces down, about 3-4 minutes.
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Add crushed tomatoes, bay leaves, 3/4 teaspoon salt and fresh cracked black pepper; cover and cook high pressure 15 minutes.
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Natural release, stir in the half & half and garnish with parsley; serve over your favorite pasta, zucchini noodles or spaghetti squash.
Nutrition
3. Easy Pumpkin Soup
Is there a more perfect October dinner than pumpkin soup? Definitely not.
Per serving: 120 calories, 9 g fat (5 g saturated), 7 g carbs, 2 g sugar, 786 mg sodium, 2 g fiber, 2 g protein.
Equipment
Ingredients
- 15 oz pumpkin puree
- 4 cups chicken broth
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- 1 teaspoon fresh thyme
- ½ cup heavy cream
To Serve
- ¼ cup sour cream
- 2 tablespoon chopped parsley
- 2 tablespoon roasted, salted, pepitas
Instructions
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Add the pumpkin puree, chicken broth, salt, pepper, garlic, and thyme to a medium saucepan. Stir to combine.
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Bring the mixture to a boil, then reduce heat and simmer for about 10 minutes, to give the flavors time to meld.
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Remove from the heat, and add the heavy cream.
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If desired, garnish with sour cream, parsley, and pepitas.
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