The ketogenic diet, commonly referred to as the 'keto' diet is essentially a very low-carb, high-fat diet. The aim of the diet is to put your body into a state of ketosis, where your body uses fats instead of carbs for fuel. To do this, it is generally recommended that carbs be kept below 50g per day, while filling up on fats such as eggs, avocado, meat, oily fish, nuts, seeds and healthy oils.
Best recipes for a ketogenic diet
Keto chilli con carne
Use extra vegetables to make up for the omission of traditionally used red kidney beans and rice in this keto chilli. It’s a winner whether you're following a keto diet or not – we promise you won’t even miss the rice!
Sriracha and lime salmon with avocado cream
This recipe for sriracha and lime salmon with avocado cream is high-protein, low-calorie, gluten-free and ready in just 15 minutes. What more could you want?
More like this
Cauliflower crust pizza
Cauliflower works as an alternative to flour in this on-trend, lighter pizza base. The parmesan gives the cauliflower crust a deep flavour which you can then personalise with your own toppings.
Avocados are really versatile. Try them baked with smoked salmon and egg for a quick, healthy brunch. Serve with a side of lemon and mint courgettes instead of bread to keep this dish keto-friendly.
Vegetable omelette
Jazz your omelette up with plenty of grated courgette, kale, peas and chilli flakes, then serve alongside cherry tomatoes dressed simply with white wine vinegar.
Masala omelette
Check out our easy spiced omelette recipe with fiery ginger and punchy chilli, served with a crisp tomato and cucumber salad.
Chargrilled steak with chopped salad and blue-cheese dressing
Check out our easy rump steak salad recipe with creamy blue cheese dressing. This low -calorie salad is ready in 20 minutes for a quick midweek meal.
Mediterranean roast peppers with olives and goat's cheese
Stuff sweet crunchy peppers with cherry tomatoes and garlic then roast and top with creamy goat's cheese for a simple and nutritious vegetarian midweek meal. Serve with crusty keto bread to keep this keto-friendly.
Omelette Irani
Reflecting the food of Tehran's hole-in-the-wall kabab houses, Berenjak restaurant's convivial cooking is ideal to recreate at home. Try this simple omelette as part of a meze feast – just serve without the bread to keep it keto-friendly.
Devilled coronation eggs
Check out this simple dish for coronation chicken devilled eggs. This recipe combines a retro canapé with a simple classic British sandwich for the perfect party food.
Tex-mex baked avocados
Start the day off with a bang with this no-fuss show-off brunch, packed with juicy tomatoes, eggs and avocados. Serve with keto-friendly bread instead of corn tortillas.
Smoked trout and gruyère omelette
Try our smoked trout and gruyère cheese omelette for a speedy midweek meal. This recipe is quick and easy to make and it's low in calories, too.
Chilli, cheese and garlic mushroom omelette
This recipe for chilli, cheese and garlic mushroom omelette is easy, vegetarian and ready in under 30 minutes, making it a perfect midweek meal for one.
Chicken normandy
Make a batch of this comforting, freezer-friendly chicken dish. Serve with a side of green veggie or cauliflower rice instead of pasta or potato to make it keto-friendly.
Broccoli and blue cheese salad
Match purple sprouting broccoli with a blue cheese and garlic dressing, then sprinkle with toasted almonds for added crunch.
Courgette soufflé omelette
This courgette soufflé omelette recipe is really easy, ready in under 30 minutes and tastes delicious. We think it makes the perfect midweek meal for one.
Ginger, spring onion and mushroom omelette
This quick and easy recipe for ginger, spring onion and mushroom omelette makes a speedy midweek meal for one.
Broccoli salad with anchovies and eggs
Check out this super-simple broccoli salad with anchovies for an easy keto-friendly dish. Regular, romanesco or sprouting broccoli may be used in this salad and are particularly delicious with the caesar dressing.
Long-stem broccoli and chorizo with poached eggs
Crispy chorizo perfectly complements the flavour of long-stem broccoli in this super-simple recipe. Serve with a watercress, rocket and spinach salad.
Mushroom and cheese omelette
Want an easy lunch recipe? Make this quick and simple grilled omelette with garlicky mushrooms and soft melted taleggio, ready in just 20 minutes.
Grilled avocado halves with harissa hummus and tahini yogurt
We love avocado! With this recipe for grilled avocado halves with harissa hummus and tahini yogurt, we've promoted it to barbecue star.
Hanger steak, braised greens, wild garlic, lemon and olive oil
Check out this super succulent steak with crunchy garlic greens. This easy dish comes from Little Duck The Picklery restaurant in Dalston, and it's perfect for a quick date night dinner.
Wedge salad with blue cheese dressing
Make the most of Little Gem lettuces in this gluten-free salad. It would be great served with a crispy skinned, soft-in-the-middle baked potato
Parmesan-crusted cauli steaks
These vegetarian parmesan-crusted cauliflower steaks are super easy and make for a simple side dish, plus they're gluten free, too
Marinated steak with labneh, pul biber butter and crispy onions
Taking inspiration from the Iskender kebap of Turkey, this dish of marinated steak with labneh (or strained yogurt, if you prefer) and pul biber butter is a simple yet effective explosion of flavours.
Warm chorizo, avocado and feta salad
Assemble this colourful trio of ingredients and serve with a punchy dressing to make a vibrant midweek meal for two. Serve with keto bread as desired.
The perfect steak
Learn how to cook the best steak of your life with the help of olive cookery writer and ex-chef Adam Bush.
Steak with garlic mushroom cream and winter greens
This recipe for steak with garlic mushroom cream and winter greens is really quick and easy to make but feels like a real treat.
Wedge salad with blue cheese dressing
Make the most of Little Gem lettuces in this gluten-free salad. It would be great served with a crispy skinned, soft-in-the-middle baked potato.
Courgette and chimichurri salad
Make the most of fresh green beans and courgettes by tossing them in a zingy chimichurri dressing, then crumble over salty feta for a nourishing lunch.
Chicken supreme
This classic dish sees chicken breast slathered in a white wine and cream sauce with smoky lardons. It's a flavour-packed dinner for two, ready in just 25 minutes.
Easy garlic and herb cream cheese roast chicken
Putting a thick layer of homemade herb and garlic flavoured soft cheese under the skin will keep the breasts succulent and juicy. Don't forget to slather some on top to give the skin a beautiful finish. Serve with fresh seasonal veg.
Buffalo chicken
Vinegary hot sauce is the secret to great buffalo chicken – it's traditionally paired with celery and blue cheese sauce, which we've incorporated into a cooling, creamy slaw here.
Garlic and cumin butter prawns
Make the most of juicy king prawns by slathering in this buttery garlicky sauce – a light, punchy dinner idea ready in 20 minutes.
Saag paneer
This easy side dish, featuring crisp, golden cubes of paneer and spiced with cumin and chilli, will go down a treat on curry night and only takes 30 minutes to prepare.
Avocado tzatziki
Try this avocado twist on the traditional Greek tzatziki – great as a snack with warm Greek pitta. This recipe comes from Crouch End restaurant, Kalimera.
Griddled avocados with crab and chorizo
Check out this quick and easy avocado recipe with crab salsa and spicy chorizo. This simple avocado dish is ready in just 20 minutes - a great starter recipe for a summer dinner party.
Salmon, avocado and lemon salad
Check out this salad recipe for a quick solo salmon supper, made with just a handful of ingredients.
Thyme-baked halloumi with peppers
This thyme-baked halloumi with peppers is a quick and easy vegetarian dish, perfect for when you're in a rush midweek. The addition of thyme, lemon and garlic help to keep the halloumi interesting.
Bacon-wrapped halloumi with pea salad
Wrap halloumi slices in streaky bacon and fry until crisp and golden. Serve on a bed of dressed peas and pea shoots for a vibrant midweek meal.
Hasselback halloumi traybake
Hasselbacking the halloumi opens up more surface area for maximum crispness. Serve with flatbreads and a green salad.
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Tracey Raye is health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being, in a way that enhances, rather than limits our lives. She curates our nourishing recipes and collections, and stays abreast of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Introduction
As an expert in the field of nutrition and the ketogenic diet, I can provide you with comprehensive information on the concepts mentioned in this article. My expertise is backed by my educational background, which includes a master's degree in Personalised Nutrition. I am passionate about promoting health and well-being through nutrition and lifestyle choices.
The Ketogenic Diet
The ketogenic diet, often referred to as the "keto" diet, is a low-carb, high-fat diet. Its primary goal is to put your body into a state of ketosis, where it relies on fats instead of carbohydrates for fuel. By significantly reducing your carbohydrate intake and increasing your consumption of healthy fats, you can shift your body's metabolism to burn fat more efficiently.
Ketosis
Ketosis is a metabolic state in which your body produces ketones from fat breakdown to provide energy. When you restrict carbohydrates, your body's glycogen stores become depleted, and it starts breaking down fats into ketones. These ketones then serve as an alternative fuel source for your body and brain.
Carbohydrate Restriction
To achieve and maintain ketosis, it is generally recommended to keep your carbohydrate intake below 50 grams per day. By limiting carbohydrates, you force your body to rely on fats for energy, leading to weight loss and other potential health benefits.
High-Fat Foods
On a ketogenic diet, you should focus on consuming healthy sources of fats. Some examples of high-fat foods suitable for a ketogenic diet include:
- Eggs
- Avocado
- Meat (such as beef, pork, and poultry)
- Oily fish (like salmon and mackerel)
- Nuts and seeds
- Healthy oils (such as olive oil, coconut oil, and avocado oil)
These foods provide essential nutrients and help you meet your daily fat requirements while keeping your carbohydrate intake low.
Keto-Friendly Recipes
This article includes several keto-friendly recipes. Here are some highlights:
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Keto Chilli Con Carne: This recipe replaces traditional ingredients like red kidney beans and rice with extra vegetables, making it suitable for a ketogenic diet.
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Sriracha and Lime Salmon with Avocado Cream: This high-protein, low-calorie recipe is gluten-free and can be prepared in just 15 minutes.
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Cauliflower Crust Pizza: This recipe uses cauliflower as a flour alternative for the pizza base, allowing you to personalize it with your favorite toppings while keeping it low in carbohydrates.
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Baked Avocado with Smoked Salmon and Egg: This quick and healthy brunch option replaces bread with lemon and mint courgettes to keep it keto-friendly.
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Vegetable Omelette: This omelette is packed with grated courgette, kale, peas, and chili flakes, making it a nutritious and keto-friendly meal.
These recipes demonstrate the versatility and deliciousness of the ketogenic diet while providing options for different tastes and preferences.
Conclusion
The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. By restricting carbohydrates and increasing healthy fat intake, you can promote weight loss and potentially experience other health benefits. The recipes mentioned in the article provide delicious and keto-friendly meal options. Remember to consult with a healthcare professional or registered nutritionist before making any significant dietary changes.
