08/20/2019 | Comment

Need some cheap keto lunch ideas for work to keep you on the straight and narrow food-wise? Fed up with boring lunches?  Let me be the conveyor of good news!

Here are some cheap keto lunch ideas that cover everything from quick and easy salads to wholesome and satisfying burgers and meatballs. I have even thrown in some luxuries ideas like the peach and pan-fried scallops if are entertaining so you won’t be at a loss for ideas.  

Lots of the keto lunch recipes are handy, so why not try adapting to suit your own flavor, and then you will a have a burden of new lunchtime options! Some of the keto lunch on the go include:

1. Keto chicken legs

INGREDIENTS

 
  • 12 Chicken drumsticks
  • 1 tablespoon cayenne pepper
  • 1 tablespoon sweet paprika
  • 3 medium onions (cut into wedges)
  • 3 cloves garlic (crushed)
  • 1 red pepper (deseeded and cut into thick slices)
  • 150 ml white wine
  • 60 ml of olive oil
  • 1 head broccoli (cut into florets)
  • Salt and black pepper

Instructions

      1. Preheat oven to 250°C (500°F)
      2. Place the cayenne pepper, white wing and sweet paprika in a bowl. Add the salt, olive oil, pepper and mix to combine.
      3. Add the chicken and garlic to the bowl and toss well to coat.
      4. Let marinate for at least 30 minutes.
      5. Place the chicken on a lightly greased baking tray and roast for 20 minutes or until golden and cooked through.
      6. While the chicken is roasting, cut red pepper into thick slice and the broccoli in florets.
      7. Include broccoli, arrange them onto the same baking sheet around the chicken in the last 1o minutes of cook time.
      8. Rotate the in the pan sauces or pan juice and season with salt and pepper.
      9. Bake for 10 minutes more.
      10. Remove from the oven and let chicken rets a few minutes before serving to keep the juice inside.
best-baked-chicken-legs-recipe-6-of-6

 

White wine and sweet paprika are the tricks that turn this recipe into an enticing dish, especially if marinate the chicken overnight. The longer they marinate the better they taste. But worry not if, in rush, chicken drumsticks must marinate at least 30 minutes before baking.

For crispy legs, baking at a high temperature for 20 minutes before flipping is necessary.    At this time broccoli need to be included in the baking tray and cook them for an additional 10 minutes on the other side. Flipping them once is enough and just ensures that they are cooked through both sides.

2. Keto Packed Lunch Ideas

12

Instructions

  • Cuts up portions of veggies one for each day
  • Marinate meets for the week
  • Prepare at least 2 salads
  • Boils eggs for a quick bite (also good for breakfast)
  • 3 easy keto packed lunch ideas- quick and cheap recipe.

Preparing Packed Lunch For Work ​

The easiest way to sticks to diet on a workday is to bring keto packed lunch. Normally, so pressed for time (it’s more like lunch rush rather than a lunch break, right?) that finding a keto friendly option close by and ordering the right food is next to impossible.

You are lucky if your office has microwave otherwise could eat cold keto lunches, fine though. You got covered either way. 

Here are 4 tips for sticking to a diet:

Plan ahead: Plans a lunch for each day if no leftovers from the dinner.

Be prepared: Ensure to stock up on easy lunch foods. Create a big list and buy food at the supermarket Veggies, lunch meat, avocado, etc.

Heat up leftovers: Cook extra-large portions for dinner and heat them up at work the next day in the kitchenette. 

Use weekends wisely: Try to do as much planning, shopping, and cooking on the weekends as possible. It was found that everything could be prepared on Sunday alone. Below are useful strategies:-

Not all keto lunch ideas are created equal. Everyone has varying tastes, budget, facilities, and schedules. Let’s focus on 3 easy categories and recipes.

Sandwiches

White bread is contraband, but can still enjoy the ultimate portable food if the right substitute is found. Thankfully, there are plenty of options:

  • Cauliflower
  • Zucchini
  • Lettuce (for wraps)
  • Bread (Low-carb bread)

All needed is some lettuce, beef (preferably grass fed), tomato and bacon. Grill a few burgers over the weekend, peel off some big leaf of lettuce and cut up some tomatoes. Wrap the burger in the lettuce before work. Eat it cold or hot! 

In general, any lean meat, bacon or veggie filling is ideal for a lettuce wrap or sandwich.

Salads

With plenty of nutrition, tremendous flexibility and no microwave needed, salads are easy keto lunch snack. They are easy to prepare hence saves a lot of work at home.

Ensure to load up with:

  • Tomato
  • Baby spinach
  • Lettuce
  • Cucumber
  • Olives
  • Avocado
  • Meat (Bacon Bits)

Pro tip

Have got leftovers? Just mix them in with some lettuce and get a salad.

3. Omelets and pies

67760614_382650005768722_2040062762125623296_n

Omelets

Get started by cracking three eggs and mixing them in a bowl. Place the eggs in a heated pan with some bacon fat and add in any of the following:

  • Bacon
  • Tomato
  • Chives
  • Salt and pepper (to taste)
  • A pinch of cheese
  • Mushroom

Pies

Egg pie and meat are relatively easy to make and packed with nutrition. They are great for a treat and can fill up for lunch. For taco pies, all needed is eggs, cream, cheese, ground beef, and taco seasoning. Salt and pepper are optional but taste great.

 

Preparation is also relatively easy; preheat the oven to 350, brown the meat in a skillet, garlic, mix 5 eggs with cream, salt, and pepper and combine them in a ceramic pan in the oven. Sprinkle some cheese on it and let it bake for 30 minutes.

Quick Keto Lunch

videoblocks-young-pretty-female-chef-wearing-a-red-apron-prepares-fresh-steaming-dish-in-a-deep-fry-wok-pan-on-big-industrial-kitchen-stove-in-design-loft_rhhthohxz_thumbnail-full01

Time is precious, but still, everyone wants to eat healthy and delicious food.  Below are delicious keto recipes for lunch that can be cooked or prepared in 20 minutes or less.

4. Keto Caprese Omelet

Soft mozzarella, fresh basil, and ripe tomato, yes, please! In an omelet even better! This is super-easy, Keto dish works for lunch.

INGREDIENTS

 
  • 2 tablespoon fresh basil or dried basil
  • 6 oz. cherry tomatoes cut in halves or tomatoes cut in slices.
  • 10 oz. fresh mozzarella cheese
  • Salt and pepper
  • 12 eggs
  • 4 tablespoon olive oil

Instructions

    1. Crack the eggs into a mixing bowl; add salt and black pepper to your liking. Whisk well with a fork until fully combined. Add basil and stir.
    2. Cut the tomatoes in halves or slices. Dice or slice the cheese.
    3. Heat oil in a large frying pan, add sliced tomatoes and fry for a few minutes.
    4. Pour the egg batter on top of the tomatoes and add mozzarella cheese when a batter is slightly firm.
    5. Reduce the heat and let the omelet set, serve and enjoy!

5. Keto smoked salmon plate

INGREDIENTS

  • 2 cups mayonnaise
  • 2 tablespoon olive oil
  • 1.5 smoked salmon
  • 1 lime
  • Salt and pepper

Real food on a plate with spinach, salmon, mayo and lime because a keto lunch dosent have to be complicated.​

Real food on a plate with spinach, salmon, mayo and lime because a keto lunch dosent have to be complicated.

Serving  4 people

Instructions

    1. Put spinach, salmon, wedge of lime and a hearty dollop of mayonnaise on a plate.
    2. Add olive oil over the spinach and season with salt and pepper.
    3. This keto plate can be served with any fatty fish, enjoy!

6. Keto salmon-filled avocados

INGREDIENTS

  • 2 cups mayonnaise
  • 2 tablespoon olive oil
  • 1.5 smoked salmon
  • 1 lime
  • Salt and pepper

With no cooking avocado and salmon, this creamy dish is a luxurious quick keto meal on the go. 

  • ​Serving 4 people​

Instructions

    1. Cut avocados in half and remove the pit
    2. Place a dollop of mayonnaise in the hollow of the avocado and add smoked salmon on top.
    3. Season to taste with salt and a squeeze lemon juice for extra flavor.
    4. This keto plate can be served with fatty fish fried, boiled or smoked.

7. Spicy keto deviled eggs

Here is a perfect keto snack for lunch; with delicious deviled eggs with heat and flavor from the curry paste.

Serving 6 people

Ingredients

    • 0.5 cup of mayonnaise
    • 1 tablespoon red curry paste
    • 6 eggs
    • 0.5 tablespoon poppy seeds

Instructions

    1. Place the eggs in cold water in a pan, enough to cover the egg and boil without a lid.
    2. Let the eggs simmer for about 10 minute and cool quickly in ice-cold water.
    3. Remove the shells, cut off both ends and split the eggs in half. Scoop out the eggs yolk and place in a small bowl.
    4. Place the egg whites on a plate and let sit in the refrigerator.
    5. Mix eggs yolk, curry paste and mayonnaise into a smooth batter. Add salt to taste.
    6. Bring out the egg whites from the refrigerator and apply the batter.
    7. Sprinkle the seeds on top and serve.

8. Keto turkey plate

Here is an easy keto lunch for work on a plate with lettuce, avocado, turkey, olive oil and cream cheese.

Serving 4 people

Ingredients

    • 4 avocados
    • 6 oz. cream cheese
    • 12 oz. deli turkey
    • 4 oz. lettuce
    • 0.5 cup olive oil
    • Salt and pepper

Instructions

    1. Put the turkey, lettuce, sliced avocado and cream cheese on a plate.
    2. Add olive oil over the vegetables and season to taste with salt and pepper.

9. Keto tuna plate

Keto lunch does not have to be complicated! Here is plate of tuna, eggs spinach and avocado.

Serving 4 people

Ingredients

    • 4 oz. tuna in olive oil
    • 8 eggs
    • 1 cup of mayonnaise
    • 4 oz. baby spinach
    • 0.5 lemons
    • Salt and pepper

Instructions

    1. Boil eggs for 5-10 minutes depending on whether you like them soft or hard boiled.
    2. For easy removal of shell, cool eggs in ice-cold water for 3 minutes.
    3. Place spinach, eggs, tuna and avocado on a plate. Serve with a dollop of mayonnaise and perhaps a wedge of lemon.
    4. Season with salt and pepper.

10. Keto chicken doner kebabs

Loaded with flavor and east to customize to taste the keto chicken doner kebab is a lunch to have.

Serving 4 people

Ingredients

    • 2 cloves garlic minced
    • 1 chicken thigh
    • 1 tablespoon lemon juice
    • 1 teaspoon coriander ground
    • 1 teaspoon cumin ground
    • 1 teaspoon paprika ground
    • 1 teaspoon salt
    • 1 cup lettuce shredded
    • 4 ounce cheddar cheese shredded

Instructions

    1. Place the chicken in a bowl and add lemon, garlic, oil and spices.
    2. Preheat oven to 200c 
    3. Thread the chicken onto thick bamboo or metal skewer and lay across a roasting tray, lined with foil, so that the chicken isn’t touching the base.
    4. Until cooked through, bake for minutes with 1 hour, turning halfway through.
    5. While preparing the kebab rest the chicken.
    6. Fill each of the wraps with 1 tablespoon of garlic sauce, 1 ounce of cheddar cheese and 0.25 of cup of lettuce.
    7. Slice the chicken, add to the wraps and top with hot sauce.
    8. Roll up the wrap and enjoy immediately.

11. Keto salmon poke bowl

With low carb vegetable and high fat dressing with keep you filled and fueled for hours, Keto salmon poke poke is a quick and easy lunch to have.

Serving 2 people

Ingredients

    • 2 cups cabbage shredded
    • 4 ounces cucumber sliced
    • 8 ounces fresh salmon (skinless and deboned)
    • 1 tablespoon sesame oil
    • 1 teaspoon tamari sauce
    • Pinch salt
    • 4 ounces cucumber sliced
    • 0.5 avocado diced
    • 0.25 cup cilantro
    • 2 tablespoon keto sesame mayonnaise

Instructions

    1. Cut the salmon into cubes and place into a small bowl.
    2. Add tamari, sesame oil, and salt and set aside to marinate.
    3. Assemble the cucumber, avocado, cabbage, radishes and cilantro into two bowls.
    4. Top with the marinated salmon and drizzle over the sesame mayonnaise.
    5. Enjoy immediately.

12. Keto lamb stuffed eggplant

It’s a great all in one that can be enjoyed alone or with a side of cauliflower rice; this delicious keto lamb eggplant is way to go for lunch.

Serving 4 people

Ingredients

    • 1 tablespoon olive oil
    • 1 small onion diced
    • 2 medium eggplants
    • 2 clove garlic crushed
    • 1 pound ground lamb
    • 1 teaspoon smoked paprika
    • 1 tablespoon cumin ground
    • 1 teaspoon salt
    • 0.5 teaspoon ground pepper
    • 0.5 cup tomato passata

Instructions

    1. Preheat oven to 180c/355f
    2. Slice the eggplants in half length and cut a wide border around the edge of each eggplant. Scoop out the centers, dice and set aside.
    3. Place the eggplant shell on a cookie sheet and set aside.
    4. Put a non-stick frying pan over high heat.
    5. Add the onion, oil and garlic and sauté until the onion start to turn translucent then add the lamb.
    6. Sauté the lamb, breaking it up, until browned; Along with the dice eggplant add the salt, pepper and spices.
    7. Cook for 5 minutes before adding the passata. Then simmer for 10 minute and remove from the heat.
    8. Stir through the spinach and allow wilting.
    9. Spoon the lamb mixture between the eggplants shells the place in the oven to bake for minutes.
    10. Top with the feta cheese than bake for another 8-12 minutes.
    11. Serve straight away.

13. Keto chicken with herb butter

This keto meal is so quick and delectable; you will be singing its praises to family and friends! Melts the large dollop on top of this delicious butter-friend chicken.

Serving 4 people

Ingredients

    • Herb butter
    • 1 garlic clove
    • 1 tablespoon garlic powder
    • 1 tablespoon lemon juice
    • 0.5 tablespoon garlic powder
    • 0.25 cup fresh parsley (finely chopped)
    • 0.5 tablespoon
    • 6 oz. butter (at room temperature)
    • Fried chicken
    • Salt and pepper
    • 3 tablespoon butter or olive oil
    • 4 chicken breasts 
    • 8 oz. leafy green for example baby spinach

Instructions

    1. Start with the herb butter. Mix all ingredients thoroughly in a bowl and let sit until it’s time to serve.
    2. In a large frying pan, over medium heat, melt the butter. Season the chicken with salt and pepper. Fry in butter until the filet is well cooked and registers 75°C with a meat thermometer.  To avoid dry chicken filet lower the temperature toward the end.
    3. Serve the chicken on a bed of leafy green and place a generous amount of herb butter on top.

Keto lunch meal prep

Thinking up different keto lunch for work each day that is both delicious and easy can be a hard task.  I know the key to success with any diet is keeping it interesting and being prepared.

Below is a compiled easy keto lunch recipes to help keep the track:-

15.Keto Bacon sausage meatballs

These tasty bites come together with only 5 ingredients, one being bacon. And who can ever say no to bacon! They can be enjoyed for breakfast or even a meal. Add a sauce if you like, but the bacon really gives it enough.

Prep time 10 minutes

Serving    9 meatballs

Ingredient

    • 9 sliced sugar-free bacon
    • 1 pound spicy Italian sausage (Whole 30 if needed)
    • 2 tablespoons garlic (minced)
    • 2 tablespoon white onions (diced)
    • 1 tablespoon dried oregano

Instructions

    1. Preheat oven to 375 F and prepare a standard muffin pan by greasing 9 cavities lightly with coconut oil.
    2. In mixing bowl, combine the Italian sausage, onion, garlic, and oregano.
    3. Roll the mixture into 9 equal balls with hands and place on a plate.
    4. Wrap each ball with a slice of bacon t and place each one in a muffin cavity.
    5. Bake at 375 f for 30 minutes and cook under a higher broiler for 5 minutes to get the bacon crispy.
    6. Remove from the oven and prep!

Conclusion

Hopefully, these lunch ideas have given some inspiration! Eating healthy isn’t hard if prepared for it!

08/20/2019 | Comment

Are you doing keto? Craving Starbucks? Don’t know how to satisfy your lust for Starbucks? Without breaking your ketosis?

Now, read my new article to discover how you can turn Starbucks into your personal Keto Cafe.

But first, why is this topic important?

See, I understand keto diets are hard to follow, so I wrote this kickass article to help you create & order various keto friendly drinks at Starbucks (low carb options included).

This way, you can sweeten up your diet more, without breaking out of your ketosis.

So enjoy.

Table Of Contents:

  • How to Ask for a Keto Starbucks Frappuccino
  • How to Order a Keto Starbucks Coffee 
  • How to Create a Keto Hot Chocolate 
  • How to Seize a Keto Starbucks Caramel Macchiato 
  • How to Get a Starbucks Keto Pink Drink 
  • How to Win a Keto Starbucks Chai Tea Latte 
  • How to Secure a Keto Starbucks Tea

Learn About Keto Friendly Starbucks Drinks:

Untitled

You could savor a:

  • Skinny Mocha
  • Low-carb London Fog
  • Low-carb Flat White
  • Keto White Drink
  • Low-carb Americano
  • Plus more delicious keto-friendly drinks.

Check out how you can seize yours below now. 

1. How to Ask for a Keto Starbucks Frappuccino

Instead, ask your barista to help you create a keto friendly version like this:

Untitled

Crave a Starbucks frappuccino alternative? Discover how you can ask your barista to make you one today.

According to Lara Clevenger, a Ketogenic Dietitian Nutritionist with a Master’s degree in Science of Nutrition from the University of North Florida, since a typical frap base Starbucks frappuccino is flooded with sugar, you should eliminate this from your diet to stay in ketosis.

  • First, tell them to give you a double blended iced coffee along with heavy whipping cream
  • Second, ask for 3-4 pumps of any sugar-free syrup that you crave
  • Finally, tell them you don’t want the classic nor the frap base
  • BONUS: If you can devour a few more carbs, ask for light whipped cream on top since it could help you reserve a bit of that feel many love.

According to Lara, if you order the venti-size of this alternative, you’ll devour about:

  • 2.5g of Carbohydrates
  • 32.5g of Fat
  • 2.6g of Protein
  • And a Total of 306 Calories

My Thoughts:

If you’re looking for a Starbucks frappuccino alternative with about 97% fewer carbs & about 40% fewer calories, give this sugar-free drink a try since it could be a perfect fit for you.

2. How to Order a Keto Starbucks Coffee

Untitled

Love coffee? Read how you can easily get a Keto Coffee Starbucks to drink below.

According to this article – fact-checked by Dr. Anthony Gustin, DC, MS – you have two types of brewed coffee to choose from that are keto friendly.


You could score either freshly brewed hot coffee or a cold brewed version instead. Learn more below.

Freshly Brewed Starbucks Hot Coffee:

phpThumb_generated_thumbnail

Do you know what ignited Starbucks massive career? You’re right, Starbucks was founded on freshly brewed hot coffee.


According to Starbucks’ Official App, if you order a venti-sized of their featured dark roast coffee you’ll consume:

  • 0g of Carbs
  • 0g of Fat
  • 1g of Protein
  • And a Total of 5 Calories

Cold Brewed Starbucks Coffee:

listing_1

Don’t like the freshly brewed hot coffee? Check this one out instead so you can taste how 20 hours of slow-steeped in cool water coffee tastes like.


According to the Starbucks Official App, if you order a venti-sized Starbucks cold brewed coffee, you would consume:

  • 0g of Carbs
  • 0g of Fat
  • 0g of Protein
  • And a Total of 5 Calories

 

 

My Thoughts?

If you’re looking for an easy way to kickstart your morning, one of these could be an awesome choice since they’re not overloaded with massive amounts of carbohydrates.

3. How to Score a Keto Hot Chocolate

Untitled

Imagine if you could savor a creamy, soothing, & comforting Keto Hot Chocolate so you could possibly relax & enhance your day. Now, you could with this.

And, yes: It’s not a Keto Hot Chocolate Starbucks drink, but the reason for that is because we couldn’t find a reliable method that could help you ask for one at Starbucks- so enjoy this mouth-watering recipe instead.

According to Lindsey, here’s what you need, if you would love to create her delicious & keto-friendly hot chocolate today.

Make sure you have:

  • Cocoa Powder
  • Erythritol Granular
  • Almond Milk
  • Heavy Cream 
  • Creamy Peanut Butter (optional)
  • Vanilla Extract
  • Sea Salt (optional)
  • Cinnamon (optional)
  • Sugar-Free Whipped Cream (optional)

Plus, if you were to make her tantalizing keto hot chocolate, you would only devour:

  • 4g of Carbs
  • 24g of Fat
  • 2g of Protein
  • And a Total of 232 Calories

My Thoughts?

If you’re looking for a keto-friendly hot chocolate recipe with up to 94% fewer carbs, 21% more fat, and 54% fewer calories than regular Starbucks hot chocolate, give this tempting drink a try since it could be an awesome alternative for you.

Sure, it may have up to 89% less protein than normal Starbucks hot chocolate, but that shouldn’t matter if all you really crave is the warmth & deliciousness of hot chocolate. So check it out.

4. How to Seize a Keto Starbucks Caramel Macchiato

Untitled

Espresso shots? Vanilla syrup? Sweet caramel drizzle? Yes, these tempting Starbucks macchiato add-ons may put your keto diet at risk since they’re packed with carbs. But relax, because we can help you.

According to this article (6.), fact-checked by Dr. Anthony Gustin, DC, MS, if you crave a Keto Caramel Macchiato Starbucks drink, do the following to make it keto-friendly:

  • First, ask for an Americano 
  • Then, ask them to mix it with 3 parts water & 1 part heavy cream
  • Finally, tell them to pour in some sugar-free vanilla
  • BONUS: If you’re okay with consuming an extra 2 grams of carbs, add caramel drizzle to possibly make it taste better.

My Thoughts?

If you love the taste of the normal caramel macchiato from Starbucks, give this a try since you could find that it’s as tasty as the original.

5. How To Get a Starbucks Keto Pink Drink

Untitled

Does a floral taste & melted milkshake texture make you happy? This Keto Pink Drink from Starbucks could be a fantastic choice for you.

According to Lara Clevenger (2.), our Ketogenic Dietitian Nutritionist from above, here’s what you can do to possibly experience such a tantalizing taste:

  • First, ask for venti iced strawberry green tea – sugar-free
  • Second, tell them not to include any classic syrup
  • Third, ask for heavy whipping cream
  • Finally, tell them to add 1-2 pumps of sugar-free vanilla syrup
  • BONUS: If you crave more taste, ask for freeze-dried strawberries since it could help you add more flavor.

If you order a venti-sized keto pink drink you’ll devour:

  • 2.5g of Carbs
  • 32.5g of Fat
  • 2.6g of Protein
  • And a Total of 306 Calories

My Thoughts?

Due to how it’s supposed to taste & feel, this could be a yummy choice for you. So try it out.

6. How to Win a Keto Starbucks Chai Tea Latte

Untitled

If Starbucks’ chai tea latte annoys you a bit – because it’s packed with carbs from the milk, added sugars & honey – check this alternative out.

According to Ryan Luedecke (7.), a health and wellness practitioner from Austin, Texas, if you would like to create a Keto Chai Tea Latte Starbucks drink, ask your barista to make your tea with:

  • 2 Brewed chai tea bags – not the concentrate
  • 2 Shots of heavy whipping cream
  • 2 Pumps of sugar-free cinnamon dolce syrup

If you order the keto-friendly chai tea latte from above, you’ll consume:

  • 4g of Carbs
  • 22g of Fat
  • 1g of Protein 
  • And a Total of 206 Calories

My Thoughts?

Because you can avoid devouring those extra unnecessary carbs, & still seize a potentially yummy drink, don’t be afraid to give this keto-friendly Starbucks drink a shot.

7. How to Secure Keto Starbucks Tea

Untitled

What if you could order mouth-watering Keto Starbucks Tea, without harming your ketosis? Would you be overloaded with excitement? Then check out what a Starbucks barista & Hip2Keto recommends so you could possibly enjoy such an alluring drink.

According to them , here’s what you’ve got to do to seize a keto-friendly iced tea today:

  • First, ask for iced black, green, white, or passion tea – unsweetened – to help you avoid the liquid cane sugar that’s normally included
  • Second, tell them to infuse it with their pineapple, strawberry, or peach citrus infusions
  • Third, ask them to add a non-sugar sweetener with or without their infusions

BONUS: If you would like to amp-up your drink’s taste, ask your barista to shake your sweeteners or infusions into your Starbucks iced tea since it could make your drink tastier once it mixes in & dissipates.

According to the Starbucks Official App, if you order a venti-sized Starbucks iced black tea you would fuel your body with:

  • 16g of Carbs
  • 0g of Fat
  • 0g of Protein
  • And a Total of 60 Calories

My Thoughts?

Because you’re flooded with different mixtures, it wouldn’t be surprising if you could find a keto-friendly iced tea that tastes massively amazing. So I would definitely check this out.

Conclusion

dsc01374 (1)

Now, you know why it was important for me to write this awesome article since diets are painfully hard to follow & I wanted to help people like you make their life a bit easier.

Now, did you enjoy our list? If so leave your thoughts in the comments below & share our powerful article with a friend so you can help improve their life & their new ketogenic diet today.

If you crave more massively helpful information – for free – browse our awesome site & read our other kickass articles now so you can learn how to further improve your life today.

Until next time.

08/20/2019 | Comment

When you are out and about and start to get hungry, making a healthy snack choice can be difficult. That bar of chocolate or Crips packet starts to look more and more appealing the hungrier you get.

With these easy keto snacks on the go, you have no excuse not to sticks to your keto diet. Below are listed 20 keto snacks that you can easily make ahead to grabs and keep you going on busy days.

1. Mixed Nuts

DSC_1612

Nuts are full of fiber, fat, protein and plan compounds that offer a variety of health benefits. Some researcher associates a higher intake of nuts with a reduced risk of heart diseases and cancer-related death.

A quarter cup (28 grams) of mixed nuts provides approximately 5 grams of protein, 15 grams of fat and 2 grams of fiber. Cashews, pistachios, Brazil’s nuts, almonds, and pecan are good options for your keto-friendly trail mix. Other nutritious additions are hemp hearts, sunflower seeds, cacao nibs, and coconut.

2. Olives

italian-marinated-olives-2

The rich supply of heart-healthy fats, olives have long been praised which is just one reason why they make a great keto snack. They also contain fiber, vitamin E and other health-promotional plant compounds that may prevent chronic diseases like osteoporosis and reduce inflammation.

A 100 gram (3.5 ounces) serving of olives provides roughly 6 grams of carbs, 115 calories and 11 grams of fat half of which come from fiber. 

3. Meatball Sliders

3-Medium-10

Traditional meatball sandwiches are high in carbs because of the bun. However, you can replace the bun with lettuce for keto meatball sliders. You should mix ground meat with, garlic, herbs, eggs, and parmesan cheese, shape into balls and bake. These keto-friendly meatballs can be eaten right away or frozen for later.

4. Mini Frittatas

1485535533907

Egg muffin or mini frittatas are a great keto-friendly snack that is easy to prepare and fully customizable. To get started you need a dozen eggs, mixing bowl, standard 12-cup muffin pan, and oven.

To prepare, beat the eggs in a bowl and season with a little salt and pepper. Add you preferred low-carb ingredients like mushroom, tomatoes, cheese or spinach after distributing the eggs mixture evenly between each muffin cup.  Bake at 350°F (180°C) for about 15 to 20 minutes or until set.

Store them in the refrigerator so you can easily grab a couple on your way of bake a batch and freeze them for later.

5. Caprese-salad Skewer

tomato-mozzarella-2367016_1280-800x600

Caprese salad is a classic Italian favorite and when you assemble the ingredients on skewers it turns into a great portable snack. Preparing it is as easy as alternating pieces of fresh basil leaves cherry tomatoes onto skewers and mozzarella cheese. Eat it plain or mix a little balsamic vinegar and olive oil for dripping.

One 6 inches (15.2 cm) Caprese salad skewer provides about 6 grams of protein, 80 calories and 5 grams of fat not including dipping sauce.

6. Avocado-egg Salad

avocado-egg-salad-XL-RECIPE2016

Avocados are loaded with heart-healthy fats, vitamin, and fiber, mineral, and anti-inflammatory compounds. They may promote healthy aging as suggested by some researched.

Using avocado as a substitute for mayonnaise in traditional eggs salad is a great way to boost the nutritional content of this classic dish, while still keeping your snack keto compatible. Combine a few diced, hard-boiled eggs, minced red onion, mashed avocado and a bit of salt and pepper. Serve with celery sticks, lettuce wraps or thick slices of cucumber and radish.

7. Pepperettes

Sausages

Easy, packable meat and best to be prepared that does not require refrigeration; pepperettes are perfect to store on your desk at work, car, jacket pocket, your purse.

These meat sticks are dry-cured, an instant hit of protein and salty enough to satisfy your snack cravings.  They are inexpensive; don’t expire for a long time and worth keeping in hand.

8. Hard-boiled Eggs

perfect-boiled-eggs-1

To save time, just make them in a large batch all at once and have them ready for grabbing on the go as you need them throughout the week. There are some places that you can buy them pre-made, but to save a few coins get a pot, some water, some eggs and do it yourself.

9. Deli Meat and Cheese Roll-up

exps141694_TH153345B07_21_7b

Deli turkey meat, slices of cheese lolled ii I one of the easiest recipes in the world. These sandwiches like roll-up are perfect to pack for snacks to keep you going throughout the day. The protein from the turkey will keep you sustained while the fats from the cheese will have you staying in ketosis thanks to this genius snacking.

10. Beef Jerky

Jerky-2

Beef jerky is a road trip essential, but it is also a great snack on the go for keto dieters! It is perfect to keep in your bag since it does not require refrigeration and is a very satisfying little snack.

Always read your label to ensure the sugar content is low or non-existent in your jerky selection!

11. Dark Chocolate

dark-chocolate-and-cocoa-beans-on-a-table

You may be surprised to be seeing dark chocolate on this list, it is true- it’s safe on keto if you get the right kind. Like almost all snacks, you need to read your label fist before you begin munching.

Dark chocolate around 85% to 90% will have very minimal amounts of sugar. It won’t be sugar-free but it will be low enough to enjoy a couple of squares!

12. Coconut Butter

Coconut-Butter-final

Coconut butter is thick and sweet with a consistency of a thick icing!  Not to be mistaken for coconut oil. It is often found in the health food store or online in jars. It is enjoyable enough to just eat right off the spoon if you ask me!

13. Stuffed Mushroom

stuffed-mushrooms-ay-2-1000

Mushrooms are low in carbs and provide vital nutrients including potassium, selenium, vitamin D and several B vitamins. You try stuffing button mushroom caps with herbed cream cheese or ground sausage for a tasty keto snack.

For a different twist, turn Portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella, and fresh basil before baking until tender and golden.

14. Hemp Seeds

benefits-of-hemp-seeds

Don’t make the same mistake I did and get the un-shelled ones. Hemp seeds have many amazing benefits- it is rich in GLA, good for digestive health and can even help reduce sugar cravings. Put a handful in a small or reusable snack bag for a super-healthy snack.

15. Savory Trail Mix

Bronners.TrailMix_WR-0386

Standard trail mixes are usually filled with sugar, carbs and all sorts of preservatives.  Make your trail by combining nuts, beef jerky, seeds and dried seaweed strips in a reusable snack bag.

16. Canned Sardines

Sardines ThinkstockPhotos594018716

Canned sardines come in small tins that can easily be popped into handbag making them ultra-portable. They are easy to open pull lids and you can eat the sardine straight out the tin. When done throw away the tin and wrap up the fork in a napkin to wash at home.

17. Keto Sushi Rolls

Keto-Sushi-1300x1300

Keto sushi rolls are excellent nutrient-rich that come together in as little as 15 minutes. All you need as a pack of nori seaweed sheets and some uniformly chopped veggies and fish to use for filling. You can use raw, sushi-grade fish but it is not necessary; Smoked fish or no fish at all, plus lots of veggies like bell pepper, cucumber and avocado will just be well.

To boost the fat content you can add cream cheese or serve it with a spicy peanut sauce and ensure it does not contain the added sweetener.

Simply layout the nori and dampen the edges with a little water to assemble the sushi. Lay your filling on the nori sheet and roll it tightly. Slice it into bite-sized pieces or eat it like a wrap.

18. Quest Bars

quest-nutrition_protein-bar_peanut-butter_brownie-smash_pick-mix_uk__72446.1542110886

In a pinch, you can always grab a quest bar. It is quite high in protein though so you will have to adjust your protein for the rest of the day to ensure to stay in ketosis.

19. Cheesy Sausage Puffs

maple-cream-cheese-sausage-puffs-01

You can give these cheesy sausage puffs a try if you are tired of snaking on the string cheese and hard-boiled eggs. This is a quick and easy snack that can be prepared ahead of time. Then, store them in the fridge so that you have accessible keto snacks on hand.

These puffs are made with shredded cheese, sour cream, sausage, and a few other ingredients. You will only need to eat 2 to 3 puff to keep you going.

20. Keto Chocolate Pudding

Copy-of-Photo9-1024x784 (1)

Loaded with refined sugar healthy chocolate pudding is not only delicious but keto-friendly. There is a secret ingredient in this chocolate pudding that not only increases fat but also provides a silky smooth texture. Also, unsweetened cocoa makes the pudding decadent and rich and sweeter provides a lovely sweet flavor.

Conclusion

chica-comiendo-nueces-frutos-secos_768x464_3865e16f

It can be difficult to find a keto-friendly snack that is not only tasty but also healthy. Fortunately, there are a variety of delicious homemade and store-bought options from which to choose. Try them all or pick one that fit you taste lifestyle and taste.

08/20/2019 | Comment

Mayo is the ideal Keto diet. Mayo contains fats like egg yolks and olive oil, it has no sugar. It is a helpful way to eat more fat and low carb on keto diet. Mayo diet is a simple diet program which is a help to reduce body weight. 

It is a healthy diet, which pays attention to nutritional intake so that when dieting do not need to endure hunger for days. This diet recommended consuming the kind of food which is rich in fiber, low fat, low cholesterol and free of sugar. Mayo and keto diet is the diet program to reduce the weight. 

15 Low Carb Mayo Homemade Recipes

Store-bought Mayo can be expensive and filled with harsh vegetables, or soy. That’s why making low carb homemade mayonnaise is well worth the effort. It is cheaper, healthier, tastes better than most stores and contains zero nasty ingredients. 

Here are 15 low-carb homemade Mayo recipes to make your own.

1. Lacto-Fermented Mayonnaise

Mayo

Ingredients

  • 1 Large Pasture Raised Egg
  • Dash Organic Dry Mustard
  • 1/4 tsp. Celtic Sea Salt
  • 2 Tbsp. Coconut Secret Raw Coconut Vinegar
  • 1/2 c. Extra Virgin Olive Oil
  • 1/2 c. Loriva Rice Bran Oil
  • 7 drops NuNaturals Pure Liquid Clear Stevia (optional)
  • 1 1/2 tsp. Whey

NB: All ingredients should be at room temperature

Instructions

    1. Combine the egg, cayenne, mustard, salt, vinegar, stevia, whey, and 1/4 c. Oil in the container of a blender.
    2. With the machine running, add the remaining oil in a thin, constant, steady stream.
    3. After you have added about half the oil, the mixture should start to thicken.
    4. Once all the oil has been incorporated, shut off the machine and transfer mayonnaise to a small Mason jar and close the lid tightly.
    5. Leave the mayo on the counter for 7-12 hours to ferment and then refrigerate

2. Paleo Miracle Mayo

MiracleMayo02

Ingredients

  • 2 Large Eggs in a room temperature
  • 4 Tbsp Fresh Lime Juice
  • 1 to 1-1/2 Tbsp Honey
  • 1 tsp Dry Mustard
  • 1 Tsp sea salt
  • ½ tsp Ground Black Pepper
  • ¼ tsp Smoked Paprika
  • 2 ½ cups Avocado oil or Light/Extra Light Olive Oil

Instructions

    1. Place the eggs and lime juice in a blender or food processor.
    2. Add the honey, dry mustard, salt, pepper, paprika, and 1/2 cup of the olive oil.
    3. Blend/process until well mixed, about 20 to 30 seconds.
    4. With the blender/food processor still running, start pouring the remaining 2 cups of olive oil SLOWLY through the opening in your blender/processor lid. Seriously, slowly, just a thin stream.
    5. Continue until all the oil is done. Never dump it, even at the end. Keep a SLOW, steady stream the whole time. This may take up to 4 to 5 minutes.
    6. When all the oil is done, remove the lid and look at the glorious, mayo you just made. Then stick it in the fridge and wait at least an hour before using it. The process of making the Mayo warms it up, and it tastes so much better when it’s cold.
    7. Keep the Mayo in the fridge, it expires when your eggs do.

3. Avocado Mayo

ingredients for homemade guacamole: avocado, lemon, salt and pepper top view

Ingredients

  • 2 ripe fresh avocados
  • ¼ cup olive oil 
  • 1 tsp lemon juice, lime juice or apple cider vinegar  ½ tsp garlic powder
  • 1 tsp salt
  • 1 tsp Dijon mustard
  • ½ tsp ground black pepper 

Instructions

    1. Remove pit and peel from avocados.
    2. Put all ingredients in a blender or food processor and blend at medium speed until mixed and emulsified.

4. Curry Mayo

curry-dip-jeannes-1

Ingredients 

  • 1 cup mayonnaise

  • 1 tbsp curry powder

Ingredients For Mayo

  • 1 egg yolk

  • 1 tbsp Dijon mustard

  • 1 cup avocado oil or light olive oil

  • 2 tsp white wine vinegar or lemon juice

NB: The Egg and mustard should be at room temperature.

Instructions For Mayo

    1. Mix egg and mustard with a stick blender and add the oil slowly in a thin stream. The mayonnaise should begin to thicken. Continue to mix until all the oil has been added and the mayonnaise has set.
    2. Add vinegar or lemon juice. Mix some more and season with salt and pepper. Taste, and adjust seasoning, and perhaps add more vinegar or lemon juice.
    3. Let the mayonnaise rest in the fridge before serving; this allows the flavor to develop and gives the mayonnaise time to thicken.

Instructions For Curry Mayo

    1. Mix mayonnaise and curry in a small bowl, add curry to taste. There are a lot of different curry powders; heat and taste vary. Use your favorite blend.
    2. Let sit in the fridge for 30 minutes or more to allow the flavors to develop.
    3. Keep in the fridge up to 4–5 days.

5. Spicy Cashew Mayo

DSC_0041

Ingredients

  • 1 cup raw cashews, soaked for 2 hours and drained
  • 6 tablespoon water
  • 3 tablespoons fresh lemon juice
  • ½ teaspoon fine sea salt
  • 2 soft Medjool dates
  • 2 teaspoons sriracha sauce

Instructions

    1. Combine the cashews, water, lemon juice, salt, and dates in a high-speed blender, and blend until very smooth and creamy.
    2. Transfer to a storage container, and stir in the sriracha sauce, adding a teaspoon at a time until you achieve the level of spiciness you desire.
    3. Place in the fridge for at least an hour before serving, to allow the Mayo to thicken and the flavors meld.
    4. Store in a sealed container in the fridge for up to a week.

6. Pickled Garlic Carrots Mayo

Ingredients​

  • 1-1/2 lbs carrots, cut into sticks
  • 12 cloves garlic, crushed
  • 1-2 Tbs sea salt, to taste
  • 4 Tbs liquid whey drained from yogurt
  •     Filtered water

Instructions

    1. Place carrots and garlic in a half-gallon jar, or divide into 2-quart jars.
    2. Add salt and whey, if using. Fill the jar with filtered water, leaving about 1-2 headspace. The carrots should all be submerged in the liquid.
    3. Place lid on the jar and let sit 1-2 weeks to ferment. Taste them at around day 5, and then gauge how “done” they are. If you like them for around 1 week, you can be finished there. If you like a more tangy, fermented flavor, let sit a few more days for another week.
    4. Wrap the jar by opening the lid slightly, and resealing, every few days to let out gas buildup. Refrigerate when they are done fermenting and enjoy!

7. Basil and Parmesan Mayo

Version 2

Ingredients 

  • 1 large egg yolk
  • 1/4 cup packed fresh basil leaves
  • 2 tablespoons finely grated Parmesan cheese
  • 2 anchovy fillets
  • 1 tablespoon water
  • 4 teaspoons freshly squeezed lemon juice from 1 lemon
  • 1 teaspoon freshly minced garlic (about 1 medium clove)
  • 1/2 teaspoon Dijon mustard
  • 3/4 cup olive oil
  • 1/4 cup extra virgin olive oil
  • Kosher salt, to taste

Instructions

    1. Place egg yolk, basil, Parmesan, anchovies, water, lemon juice, garlic, and mustard in the work bowl of a food processor fitted with a steel blade. 
    2. Pulse until basil is finely chopped and all ingredients are thoroughly combined.
    3. With motor running, slowly drizzle in oils through the feed tube. Season with salt to taste. 
    4. Use immediately or transfer to an airtight container and store in the refrigerator for up to 5 days.

8. Italian Mayo

howtomakeItalianmayoforTramezzini-596fb80c9abed50011a99f32

Ingredients 

  • 1 cup mayo 
  • 1 tbsp Italian seasoning, see ingredients below.

 Mayonnaise Ingredients

  • 1 egg yolk
  • 1 tbsp Dijon mustard
  • 1 cup avocado oil or light olive oil
  • 2 tsp white wine vinegar or lemon juice

 

 

 

Italian seasoning Ingredients

  • 3 tbsp dried basil
  • 3 tbsp dried oregano
  • 3 tbsp dried parsley
  • 1 tbsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp dried sage
  • ¼ tsp ground black pepper
  • ¼ tsp chili flakes
  • 1 tbsp sea salt (optional)

Instructions

    1. Mix mayonnaise and Italian seasoning in a small bowl.
    2. Set aside for 30 minutes or more to let the flavors develop. Check if it needs additional seasoning.
    3. Keep refrigerated for up to 4-5 days.

9.Duck Egg Mayo

homemade-mayo-1

Ingredients 

  • 1 pasture-raised duck egg yolk
  • 1 cup macadamia nut oil or avocado oil
  • 2 teaspoons lemon juice
  • 1 heaping teaspoon Dijon mustard
  •  Pinch of salt

Instructions

    1. Measure out the oil into a measuring cup for pouring and either pour it out of the measuring cup or pour the measured out the oil into a squirt bottle and use that. 
    2. Pull out a separate dish to pour the egg whites from the egg to store.
    3. Carefully crack egg making sure not to break the yolk and carefully pour yolk onto hand and on top of fingers close together, making a small grate for the egg whites to sift and fall through.
    4. Place only the egg yolk into the medium-sized bowl and add 1 teaspoon of the lemon juice, Dijon mustard and a pinch of salt.
    5. Whisk the ingredients together until thoroughly combined and slowly begin adding the oil drop by drop while continuing whisking. 
    6. Once the mixture begins to thicken quickly add the remaining teaspoon of lemon juice and start whisking again.
    7. This time begins whisking vigorously and continue adding the oil drop by drop a little bit faster than before while whisking. 
    8. Once it begins to start thickening more you can start adding the oil in a slow and steady stream while continuing whisking.
    9. Continue adding oil in a slow and steady stream while continuing whisking until all of your oil is used up.
    10. Store in a mason jar or airtight container in the refrigerator for up to 2 weeks

10. Healthy Homemade Mayo

is-mayo-dairy-1296x728-feature

Ingredients 

  • 3/4 cup walnut, macadamia or avocado oil, or light-tasting olive oil (180 ml/ 6 fl oz)
  • 1 large egg yolk
  • 1 tbsp apple cider vinegar or homemade fruit vinegar (15 ml)
  • 1 tsp Dijon mustard 
  • 1 tbsp lemon juice (15 ml)
  • 1/4 tsp salt, or more to taste

Instructions

    1. Make sure all the ingredients have reached room temperature. Separate the egg white from the egg yolk. You can reserve the egg white for another recipe such as our low-carb bread.
    2. Place the egg yolk and the Dijon mustard into a bowl. Add 1 teaspoon of vinegar (reserve the other 2 teaspoons for step 6) 
    3. Use a food processor. Turn it on and very slowly start to drizzle in the oil.
    4. Using extra virgin olive oil may make the taste of your mayonnaise too strong. Try mild olive oil, avocado, macadamia, sesame, almond or walnut oil and discover what your favorite one is.
    5. Keep pouring the oil until the mixture starts to look more like mayonnaise.
    6. After you pour all the oil in, add lemon juice, vinegar and season with salt. Add a few drops of stevia (if needed) and mix well.
    7. Mix until well combined. Adding the lemon and vinegar will turn the color to a light yellow.
    8. When the mayonnaise is done, put it in a glass container and seal well. You can store it in the fridge for up to a week.

11. Satay Sauce

satay-sauce

Ingredients

  • 14 oz. Coconut cream or coconut milk
  • 1 red chili pepper, deseeded and finely chopped
  • 1 garlic clove, minced
  • ¼ cup tamari soy sauce
  • 1⁄3 cup peanut butter
  • Salt and pepper

Instructions

      1. Mix the ingredients in a small saucepan and bring to a boil. Let simmer on low heat for 5–10 minutes until the sauce is of desired consistency.
      2. Season to taste.

12. Wasabi Mayo(Asian Dishes)

DD-266

Ingredients

  • 1 cup mayonnaise
  • ½ tbsp. Wasabi paste

Mayonnaise Ingredients

  • 1 egg yolk
  • 1 tbsp Dijon mustard
  • 1 cup avocado oil or
  • light olive oil
  • 2 tsp white wine vinegar or lemon juice

Wasabi Mayo Instructions

    1. Making your wasabi mayonnaise is very simple. Mix wasabi paste and mayonnaise and it’s ready. Start with ½ tablespoon wasabi paste to a cup of mayonnaise and increase the amount until you are satisfied with the heat and taste.
    2. Heat and taste will vary from brand to brand. Put some on your finger and taste your wasabi paste to determine how hot it is.
    3. Keep in the refrigerator for up to 4-5 days

13. Easy Blender MacNut Mayo

Ingredients

  • 1 egg, at room temperature
  • 2 ½ tbsp. Organic, gluten-free mustard
  • ½ tsp salt
  • ¼ tbsp paprika
  • 2 dashes cayenne pepper
  • ¼ tbsp crushed black pepper
  • 2 Tsp apple cider vinegar
  • 1 tsp MacNut oil 

Instructions

    1. Mash avocados in a medium bowl.
    2. Add remaining ingredients; mix well

14. Truffle Mayo

Ingredients

  • 1 Egg Yolk.
  • 1 tsp Dijon Mustard.
  • 2 tsp White Balsamic Vinegar.
  • About 2/3 cup (1 1/2dl) Walnut Oil.
  • Truffle Oil, (to taste).

NB: All ingredients should be at room temperature

Instructions

    1. Mix the egg yolk, Dijon mustard, and balsamic vinegar in a bowl using an immersion blender.
    2. While blending, slowly add the walnut oil. Drop by drop to start with, then after a while, carefully increasing the amount until you add the last oil in a slow but steady stream.
    3. Add the truffle oil until the mayo has the taste you prefer.

15. Renee’s Mayo

Ultimate-Plant-Based-Mayo

Ingredients

  • 2 cups Olive Oil
  • 2 Eggs, at room temperature
  • 1 tbs Coconut Vinegar
  • 2 tbsp Mustard
  • 1 Tbsp Honey
  • 1 tbsp Salt

Instructions

  • Combine eggs, vinegar, mustard, honey and salt with an immersion blender. Slowly add oil while the blender is running, mixing until a mayonnaise has formed and the ingredients are well blended. Store in the fridge.