Easy Keto Living

Name: Keto Brownies With Coconut Flour Recipe
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 12
Cuisine: Desserts
Ingredients: 5.3 ounces/150g Unsalted Butter; 1/3-1/2 Cup Stevia or your sweetener of choice; 1/4 Cup Cocoa Powder; 1/4 Cup Coconut Flour; Pinch of Salt; 2 Eggs; 2 Tablespoons Water; 1/2 Cup Keto Chocolate Chips

Keto Truffles Recipe

January 28, 2021 by Easy Keto Living

Keto Truffles Recipe – How to make the best easy 3 ingredient low carb no bake chocolate dessert truffle bites with the video.

Keto Truffles Recipe

These easy keto truffles have only 3 ingredients and make a decadent chocolate dessert that you can enjoy without blowing your macros for the day in a single mouthful. (Here are more easy keto desserts that actually taste good.)

The dessert is super easy and fuss free, you simply pour the batter into a square tin and then cut into truffles, instead of the fiddly step of rolling truffles, like in my other keto chocolate truffles recipe.

Here are the three ingredients you’ll need:

Keto Chocolate – use 85%, 90% or higher dark chocolate (like this chocolate on Amazon) to be sure that the truffles are low carb and keto friendly.

I enjoy the truffles with a dark chocolate flavor, so don’t add any sweetness, but you can feel free to add in stevia, or your sweetener of choice, to sweeten the dessert if you’d like.

Butter – you can use unsalted or salted butter in these truffles. I find that salted butter adds a cultured, rounded flavor, perfectly balancing the richness of the dessert. You could also use unsalted butter and add a pinch of salt for the same effect.

Cream – as you’re heating and not whipping the cream, you don’t need to worry about using any specific type of cream. So, just use whatever cream you already have in your fridge.

You can go beyond the three ingredients if you’d like, and add your choice from the following flavors to infuse the truffles with or dust them with when they are ready.

Vanilla
Peppermint Extract
Orange Extract
Salt
Shredded Coconut
Cocoa Powder
Grated Chocolate

How to make easy 3 ingredient chocolate truffles - low carb keto dessert

Keto Truffles Recipe

8.8oz/250g Keto Chocolate
1 Tablespoon Butter
3/4 Cup Cream

Get out a square baking tin or dish, line it with parchment baking paper and grease it well.
Break the chocolate into small pieces and move them to a large bowl.
Place the butter and cream into a small saucepan on the stove top over medium heat.
Bring the cream and butter mixture up to simmering point, then remove from the heat.
Pour the heated cream over the chopped chocolate and stir until smooth and glossy.
Pour the truffle mixture into the prepared square dish, smoothing the top until it’s even.
Allow to cool, then move to the fridge for a few hours to harden and set completely.
Once set, remove from the fridge and cut into truffle squares. Keep stored in the fridge and enjoy.

Keto Truffles Recipe - How to make the best easy 3 ingredient low carb no bake chocolate dessert truffle bites with the video.

Recipe Video Tutorial

Here’s the video where you can watch the easy recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

More Easy Keto Chocolate Desserts

Keto Brownies With Coconut Flour

Keto Chocolate Pudding Dessert

Keto Fudge Recipe

Keto Mascarpone Dessert

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Quick Keto Dinner Ideas

January 26, 2021 by Easy Keto Living

Quick Keto Dinner Ideas – The Best Easy Low Carb Ketogenic Diet Friendly Dinners – Meals for when you’re too busy to cook and need ideas for the quickest possible recipes to make in minutes.

Quick Keto Dinner Ideas

These quick keto dinner ideas come together really easily, helping you stay on track when you’re too busy to cook.

Most of these meals come together quicker than it would take you to order and wait for a take away to arrive, saving you time (and money) when you’re hungry and impatient for dinner. Plus the whole family will enjoy these easy keto dinner recipes.

Some of the best easy keto meals are made quickly to enjoy start away, others require a bit of pre-prep, which you can do over the weekend or when you have time earlier in the day to prep for dinner tonight.

I often find that after having dinner, taking a bit of time to chop and prep as much as I can for the following night’s quick keto dinner recipes, means that most of the dinner meal can actually be made and ready to be heated or eaten straight away the following night.

Steak

You can make a main dish of a steak dinner, with mushroom sauce as the keto side dish or pre cook the easy recipe and have it ready and waiting in the fridge to turn into a steak salad for dinner.

Zucchini Noodles

I like to call this meal 2 Minute Zoodles, because it comes together as quickly as carby noodles with a similar name, but is low in net carbs and high in healthy fats.

All you need is zucchini that you spiralize into noodles. (You’ll need a spiralizer for that, here’s a selection of spiralizers on Amazon.)

Then heat the quick-cooking veggie in a creamy garlic sauce. You can add in a tin of tuna or grated parmesan cheese for flavor and your quick keto dinner is on the table in mere minutes.

Low Carb Salad

Make ahead an easy keto salad that can marinate in the fridge and be enjoyed instantly for dinner. Or, keep keto salad ingredients to hand to quickly throw together at dinner time.

Here are some keto-friendly recipes for salads to choose from that are made with easy to find ingredients from a grocery store.

Casserole – Quick Keto Dinner Ideas

Quick keto dinner meals - casserole ideas

A cheesy casserole needs only minimal ingredients and takes only 25 minutes to bake in the oven until lovely and golden. Here are some easy keto casseroles full of lovely low carb vegetables to choose from:

Keto Spaghetti Bolognese

You can cook up a great keto ground beef bolognese really quickly and simply serve topped with plenty of grated parmesan cheese, mozzarella cheese or cheddar cheese.

Or you can mix through cabbage or zucchini noodles and enjoy a keto spaghetti bolognese.

Keto Burgers

You can quickly form ground beef mince into burgers, cook them up in plenty of butter, coconut oil or olive oil in a frying pan and then serve in a lettuce bun and with fresh veggies and other keto burger toppings.

Cheesy Chicken Bake

This cheesy chicken bake can be quickly prepped and popped into the oven to cook for dinner to enjoy with cauliflower rice or your low carb dinner sides that are low in net carbs.

You can even make double of what you’ll need and freeze the extra to enjoy as a future night’s meal.

Keto Soup Ideas

Meal prep a large pot of soup full of keto vegetables over the weekend to reheat and enjoy by the bowl full at dinner through the week.

You can add a dollop of sour cream or stir through heavy cream or cream cheese to turn a low carb soup into a low carb high-fat diet and keto friendly whole meal for busy weeknights.

Here are some easy keto lifestyle soup ideas for you:

Breakfast For Dinner

There’s no rule that says you have to have traditional dinner type meals for dinner. So, quickly whip up a hearty breakfast of simple ingredients for dinner.

Here are some easy low carb breakfast recipes to enjoy for dinner:

Fried eggs and low carb vegetables/meat
Scrambled Eggs
Omelette

Quick Keto Dinner Ideas - Easy Low Carb Dinners - Meals for when you're too busy to cook and need ideas for the quickest possible Ketogenic friendly recipes.

Easy Keto Dinner Video

Here’s a video where I show you how to make 3 of these quick keto meals, step by step. Hit play below or click here to watch on YouTube.

More Easy Keto Recipes

7 Day Keto Diet Meal Plan

20 Easy Keto Lunch Ideas

Keto Broccoli Recipes

Keto Salmon Recipe

Lazy Keto Breakfast Recipes

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Brownies With Coconut Flour

January 19, 2021 by Easy Keto Living

Keto Brownies With Coconut Flour Recipe – The Best Easy Low Carb Chocolate Desserts with cocoa powder and chocolate chips – with the video.

Keto Brownies With Coconut Flour

These Keto Brownies With Coconut Flour are quick and easy to prepare and make a decadent low carb friendly sweet treat.

You simply melt butter, then whisk all of the ingredients through until you have a rich chocolate brownie batter.

The brownies are packed full of chocolate, with both cocoa powder and chocolate chips included in the recipe.

I like to mix most of the chips through the batter and save some to top the brownies with just before baking.

This makes the brownies gooey and wonderfully chocolatey with every bite.

How to make the best easy keto chocolate brownie recipe

Keto Brownies With Coconut Flour Recipe

5.3 ounces/150g Unsalted Butter
1/3-1/2 Cup Stevia or your sweetener of choice
1/4 Cup Cocoa Powder
1/4 Cup Coconut Flour
Pinch of Salt
2 Eggs
2 Tablespoons Water
1/2 Cup Keto Chocolate Chips

Preheat the oven to 350F/180C and line a square baking tin with well baking paper and grease well.
Place the butter into a small saucepan on the stove top over medium heat, melt and then pour it into a large bowl.
Add the stevia, cocoa powder, coconut flour and salt to the bowl with the melted butter and stir well to combine.
Whisk in the eggs and water until you have a smooth brownie batter.
Stir through most of the chocolate chips, saving a handful back.
Move the brownie batter to the prepared baking tray and top with the remaining handful of chocolate chips.
Place into the preheated oven for 25 to 30 minutes or until done.
Remove from the oven, allow to cool, cut into brownies and enjoy.

Keto Brownies With Coconut Flour Recipe - The Best Easy Low Carb Chocolate Desserts with cocoa powder and chocolate chips - with the video.

Recipe Video Tutorial

Here’s the video where you can watch the easy recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

More Easy Keto Desserts

Chocolate Mousse With Cream Cheese

Keto Chocolate Cream Cheese Frosting

Keto Fudge Recipe

Keto Lemon Curd

Keto No Bake Peanut Butter Cookies

Keto Truffles

Keto Warm Chocolate Pudding

Yield: 12

Keto Brownies With Coconut Flour Recipe

Keto Brownies With Coconut Flour Recipe – The Best Easy Low Carb Chocolate Desserts with cocoa powder and chocolate chips – with the video.

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Ingredients

5.3 ounces/150g Unsalted Butter
1/3-1/2 Cup Stevia or your sweetener of choice
1/4 Cup Cocoa Powder
1/4 Cup Coconut Flour
Pinch of Salt
2 Eggs
2 Tablespoons Water
1/2 Cup Keto Chocolate Chips

Instructions

Preheat the oven to 350F/180C and line a square baking tin with well baking paper and grease well.
Place the butter into a small saucepan on the stove top over medium heat, melt and then pour it into a large bowl.
Add the stevia, cocoa powder, coconut flour and salt to the bowl with the melted butter and stir well to combine.
Whisk in the eggs and water until you have a smooth brownie batter.
Stir through most of the chocolate chips, saving a handful back.
Move the brownie batter to the prepared baking tray and top with the remaining handful of chocolate chips.
Place into the preheated oven for 25 to 30 minutes or until done.
Remove from the oven, allow to cool, cut into brownies and enjoy.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

15 Keto Diet Breakfast Ideas

January 17, 2021 by Easy Keto Living

15 Keto Diet Breakfast Ideas For Beginners Or Starting Keto Again – How to make quick and easy low carb ketogenic breakfasts with eggs and without eggs – plus the video.

15 Keto Diet Breakfast Ideas

These keto diet breakfast ideas will give you plenty of quick and easy low carb breakfast options, whether you’re a beginner or starting keto again and looking for breakfast inspiration.

Keto Diet Breakfast Ideas With Eggs

Here are some easy breakfasts with eggs that are low carb friendly.

1. Breakfast Fry Up

Keto diet breakfast ideas - low carb fry up

The above big low carb breakfast fry up which includes:

Fried eggs
Mushrooms
Leftover sausages

It was all cooked/heated up in plenty of coconut oil in a frying pan.

You could cook your eggs any how you like, fry them up with your choice of vegetables from the following low carb foods:

Broccoli
Mushrooms
Spinach
Cauliflower
Asparagus
Radishes (which fry up like potatoes!)
Onion/Garlic (sparingly)

You can use low carb sausages as the meat portion or fry up bacon, leftover roast chicken/meat or any other breakfast protein you like.

2. Cheesy Fried Eggs Breakfast

Cheesy fried eggs and mushrooms - easy keto breakfast idea

If you like crispy cheese and crisp fried eggs, then this is the perfect breakfast for you.

Start by frying a circle of cheese in a frying pan, then crack a couple of eggs over. Cook until the eggs are done to your liking. Serve with your keto vegetables of choice.

3. Cheese & Mushroom Omelette

You can fill an omelette with your keto fillings of choice. Mine are usually cheese and mushrooms and here are more ideas for you.

4. Brussel Sprout Breakfast Hash

A breakfast hash makes a hearty keto breakfast. You can really cook up any low carb vegetables you like and then crack a couple of eggs over.

The above breakfast has brussel sprouts and is a real one pan wonder. (Here’s the recipe)

5. Meaty Breakfast Scramble

A meaty keto breakfast scrambled is really quick and easy to make. Simply heat broccoli, mushrooms, sausages and any other keto foods you like.

Cook until done to your liking, then pour over whisked eggs and cook until set. (Here’s the full keto breakfast scramble recipe for you.)

6. Tuna Breakfast Scramble

This easy keto breakfast is low in carbs and high in protein. So, it’s perfect for a day when you’re working out or just craving extra protein.

Whisk together 2-3 eggs and a splash of cream until smooth.

As with the cheese omelette, if you’d like cheese with your breakfast scramble, grate it before you get cooking because it all comes together very quickly.

Also open and drain a tin of tuna and wash spinach or any other vegetables you’d like to include.

Heat coconut oil or butter in a frying pan. Pour in the scrambled egg mixture. Start scrambling as soon as the eggs start setting.

Once the eggs are almost ready, add in the tin of tuna, cheese and spinach.

Cook until the spinach has wilted, cheese melted and tuna heated through.

Keto Diet Breakfast Ideas Without Eggs

As you’ll see, you don’t have to have eggs for breakfast every day. Here are some easy keto diet breakfast ideas without eggs.

7. Smoothie

You can make a keto friendly smoothie with as little as 3 ingredients. Like the above picture raspberry smoothie. (Here’s the recipe)

Here are more ideas for ingredients to include in your keto breakfast smoothies:

Almond Milk
Coconut Milk
Low Carb Yogurt
Cream
Cream Cheese
Mascarpone
Low Carb Protein Powder
Frozen berries
Fresh berries
Chia Seeds
Cacao Powder
Peanut Butter
Lemon
Stevia
Coconut
Sugar Free Jam

8. Protein Shake

When you don’t have much time in the morning then a breakfast shake makes and easy, little to no prep meal.

Just find a low carb protein powder (like this) and add a tablespoon or scoop to a protein shaker, along with almond milk and cream. I like to add a dash of cream to my protein shakes to elevate the healthy fat content.

Then, shake it up for a speedy breakfast or breakfast on the go.

9. Yogurt Breakfast

Keto diet breakfast ideas yogurt parfait

Layer up low carb yogurt with keto friendly berries, chia jam and chia seeds.

10. Granola

It’s easy to make a nutty keto granola that you can enjoy with low carb yogurt.

You’ll need a couple of cups of nuts, coconut, vanilla, stevia, cinnamon, salt and an egg to bind it all together. (Here’s the full easy recipe.)

11. Breakfast Cookies

You can make ahead this grab and go breakfast treat that’s packed full of protein goodness. (Here’s the keto breakfast cookies recipe for you.)

12. Oatmeal

This warming chocolatey breakfast uses ricotta to mimic the texture of oatmeal in a keto friendly way.

It’s low in carbs, high in protein and makes an welcome change from regular keto breakfasts. (Here’s the full keto oatmeal recipe for you.)

13. Chia Pudding

Pop 2 tablespoons of chia seeds into a bowl, glass or mug.

Top with half a cup of liquid from the following options – almond milk, kefir, low carb yogurt, cream.

I went for a quarter of a cup of almond milk and a quarter of a cup of kefir.

Add a half a teaspoon of stevia (or more) for sweetness and stir well to combine. Move the chia pudding to the fridge to thicken for a few hours or overnight.

Enjoy topped with berries, grated low carb chocolate, cream or shredded coconut. (Read more about chia seeds on keto.)

14. Waffles

For a more indulgent breakfast, go for keto waffles. My recipe has only 4 ingredients:

4 eggs
1/4 Cup Cream, Almond Milk or Coconut Milk
Pinch of Salt
1/4 Cup Coconut Flour

You simply whisk the ingredients together and cook them in a waffle maker. (Here’s my full keto waffles recipe for you.)

15. Hot Chocolate

Simply heat 1 Cup of almond milk in a saucepan until simmering. Then, quickly whisk in a row of low carb chocolate (like this) and a dash of cream.

Pour into a mug and enjoy! You could also top the hot chocolate with more cream, low carb ice cream or some shaved chocolate.

I find that a hot chocolate that’s low in carbs and high in fat like this really keeps me full until lunch and is the perfect quick breakfast from time to time.

Here are some hot drinks to choose from:

Bulletproof Hot Chocolate

Cinnamon Hot Chocolate

Irish Cream Hot Chocolate

Keto Bulletproof Tea

15 Keto Diet Breakfast Ideas For Beginners Or Starting Keto Again - How to make quick and easy low carb ketogenic breakfasts with eggs and without eggs - plus the video.

Keto Diet Breakfast Ideas Video

Here’s the video where I talk you through some of my go to keto diet breakfast ideas. Hit play below or click here to watch on YouTube.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Chocolate Pudding Dessert Recipe

January 13, 2021 by Easy Keto Living

Keto Chocolate Pudding Dessert Recipe – How to make a quick and easy low carb sugar free warm self saucing pudding cake dessert – with the video.

Keto Chocolate Pudding Recipe - How to make an easy low carb sugar free warm self saucing pudding cake dessert

Keto Chocolate Pudding Dessert

This Keto Chocolate Pudding is a warming dessert that’s perfect to enjoy through the chilly winter months, is low in net carbs and keto diet approved.

The sugar-free chocolate pudding comes together magically. The low carb chocolate pudding pudding is like a rich chocolate brownie, complete with a decadent chocolate sauce that’s created in the baking process.

The easy recipe will satisfy your chocolate cravings, with the rich flavor of dark chocolate, while keeping your blood sugar in check, as low-carb desserts are meant to do.

How To Make Low Carb Self Saucing Pudding

The chocolate dessert is easy to prepare, start by preheating the oven and greasing an oven proof dish really well to prevent the pudding sticking.

Pop the kettle on because you’ll need a cup of boiling water just before the pudding goes into the oven.

Melt the butter in the microwave or in a small pot over medium heat, and mix through the milk, vanilla and egg until fully combined.

Combine the coconut flour, baking powder, stevia, cocoa powder and salt in a bowl. You can sieve the ingredients for a super smooth low-carb chocolate pudding.

Stevia is my sweetener of choice in keto desserts, but you can feel free to swap for any sugar free sweetener you like including sugar free maple syrup, powdered sweetener or monk fruit sweetener.

Mixing ingredients together for keto chocolate self saucing pudding

Pour the melted butter mixture over the flour bowl and mix until fully incorporated and you have a chocolatey pudding batter.

You can either do this with a wire whisk or an electric mixer, depending what you have to hand.

Move the homemade chocolate pudding batter to the prepared baking dish, then sprinkle the topping of stevia and cocoa powder over the top of the pudding.

Keto Chocolate Pudding Dessert Recipe ready for oven

Pour the cup of boiling water over the pudding and place into the preheated oven for 30 to 35 minutes or until it’s set to your liking. I like mine brownie like on top and gooey on the bottom.

You can enjoy the ketogenic diet pudding as it is or with whipped heavy cream, coconut cream or ice cream, which I really enjoy for the sublime warm and cold dessert experience, that’s sure to satisfy your sweet tooth.

Keto Chocolate Pudding Dessert Recipe out of the oven

Keto Chocolate Pudding Recipe

3.5 oz /100g Butter
1/2 Cup Almond Milk or Coconut Milk
1 teaspoon Vanilla Extract
1 Egg
1/4 Cup Coconut Flour
1 teaspoon Baking Powder
1/4 to 1/3 Cup Stevia or your keto sweetener of choice
1/4 Cup Unsweetened Cocoa Powder
Pinch of Salt

Topping ingredients

1/4 Cup Stevia or your sweetener of choice
2 Tablepoons Cocoa Powder
1 Cup Boiling Water

Preheat the oven to 350F/180C and grease a baking dish well to prevent the pudding sticking.
Melt the butter and then pour it into a bowl or a jug.
Add the almond milk, vanilla and egg into the melted butter and whisk to a smooth texture.
In a bowl, add the coconut flour, baking powder, stevia, cocoa powder and salt.
Mix together until well combined then pour the melted butter mixture over the flour mixture.
Stir well until you have a rich chocolatey, smooth pudding batter and then pour the pudding mixture into the prepared baking dish.
For the topping, sprinkle the stevia and cocoa powder over the pudding batter, one at a time.
Pour the boiling water gently and evenly over the top of the traditional pudding.
Place the homemade pudding into the preheated oven for 30 to 35 minutes or until set on top and gooey on the bottom.
Serve as is or top your delicious treat with heavy whipping cream, sugar-free whipped cream or keto ice cream.

The sugar-free dessert is full of chocolatey goodness without any added sugars and will help you stay on track without going off plan or blowing your macros.

Bowl with keto chocolate dessert and ice cream

Keto Pudding Recipe Video Tutorial

Here’s the video where you can watch the easy sugar-free pudding recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

More Easy Keto Dessert Recipes

Chocolate Mousse With Cream Cheese

Keto Brownies With Coconut Flour

Keto Candied Almonds

Keto Chocolate Truffles

Keto Mascarpone Dessert

Keto Panna Cotta

Keto Valentine’s Dessert Treats

Yield: 4

Keto Chocolate Pudding Dessert Recipe

Keto Chocolate Pudding Dessert Recipe – How to make an easy low carb sugar free warm self saucing pudding cake dessert – with the video.

Prep Time 5 minutes

Cook Time 30 minutes

Total Time 35 minutes

Ingredients

3.5 oz /100g Butter
1/2 Cup Almond Milk
1 teaspoon Vanilla Extract
1 Egg
1/4 Cup Coconut Flour
1 teaspoon Baking Powder
1/4 to 1/3 Cup Stevia or your sweetener of choice
1/4 Cup Cocoa Powder
Pinch of Salt
1/4 Cup Stevia or your sweetener of choice
2 Tablepoons Cocoa Powder
1 Cup Boiling Water

Instructions

Preheat the oven to 350F/180C and grease a baking dish well to prevent the pudding sticking.
Melt the butter and then pour it into a bowl or a jug.
Add the almond milk, vanilla and egg into the melted butter and whisk until smooth.
In a bowl, add the coconut flour, baking powder, stevia, cocoa powder and salt.
Mix together until well combined then pour the melted butter mixture over the flour mixture.
Stir well until you have a rich chocolatey batter and then pout it into the prepared baking dish.
For the topping, sprinkle the stevia and cocoa powder over the pudding batter, one at a time.
Pour the boiling water gently and evenly over the top of the pudding.
Place the pudding into the preheated oven for 30 to 35 minutes or until set on top and gooey on the bottom.
Serve as is or with pouring cream, whipped cream or keto ice cream.

Nutrition Information:

Amount Per Serving: Calories: 83

Keto Chocolate Pudding Dessert Recipe - How to make an easy low carb sugar free warm self saucing pudding cake dessert - with the video.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Food List For Beginners

January 12, 2021 by Easy Keto Living

Keto Food List For Beginners – the best low carb ketogenic diet approved foods to put on your grocery shopping list when starting out on keto – a guide to helping you learn what to eat on a keto diet.

Keto Food List For Beginners

This keto food list for beginners will give you all a concise list of ingredients to stock your kitchen with to make all sorts of quick, easy low carb meals.

Success starts with planning, so have a read through all of the low carb diet foods and put together a list of keto-friendly foods which appeal to you.

You don’t have to buy the whole list from the grocery store every week. Start with a couple of options from each section and build from there to help you achieve your health and weight loss goals.

What Do You Eat On A Keto Diet?

A keto diet is made up of a variety of foods, that all tend to be low in carbs and high in healthy fats.

Your daily macros roughly work out to be:

70-80% Fats
20-25% Protein
5-10% Carbs

To calculate your macros to work out how to create your own, tailor made Keto diet, then I’m a fan of this Keto Calculator.

Keto Fats List

As your diet will be primarily made up of healthy fats, you’ll want to stock your pantry and fridge with a variety of options to enjoy at every meal.

Initially I myself wondered how on earth can I make meals that include as much fat as the keto diet is made up of?

Well, it turns out that by picking a few foods to include in every meal and the fact that they are nutrient dense, you can easily create meals that are 70-80% fat.

As you follow a keto diet for longer, you’ll find that fats keep you fuller for longer and your meals will likely become smaller too.

Here’s a list of high fat keto approved foods:

Butter
Coconut Oil
MCT Oil
Olive Oil
Avocado & Avocado Oil
Hard Cheeses
Heavy Cream
Sour Cream
Mayonnaise
Cream Cheese
Parmesan cheese
Brie
Feta
Goats Cheese
Ricotta Cheese
Cottage Cheese
Mascarpone Cheese
Plain, Natural or Greek Yogurt
Nuts – almonds, cashews, pine nuts, macadamia nuts, brazil nuts, walnuts, pecan nuts, hazelnuts
Seeds – chia seeds, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds
Dark Chocolate – 85%+ tends to be lowest in carbs and sugars
Cocoa Powder
Coconut – milk, flour, shredded

Keto Shopping List Protein Options

You’ll find that you consume roughly the same amount of protein on a keto meal plan as you would in a regular diet. The keto diet isn’t quite the steak and bacon free for all as some may believe it to be!

Be sure to read nutrition labels on processed meats such as bacon, salami and meat sticks very carefully, because while these usually can be considered keto diet food items, there are often added sugars and hidden carbs that can unfortunately elevate the carb counts and therefore mean the item is not as low carb as it should be.

Here’s a handy list of keto friendly protein options to include in your diet:

Eggs
Grass-Fed Beef such as ground beef
Lamb
Organ Meats
Chicken
Turkey
Pork
Fish & Seafood – tuna, salmon, sardines
Salami
Sausages (just read the nutritional panel carefully and look out for any hidden carbs/sugars)

If you need a helping hand with low-carb diet meal planning I suggest Balanced Keto Weekly Meal Plans, where you’ll get weekly Keto Diet Meal Plans delivered straight to your Inbox. Get 7 days of meal planning every week – all done for you! Click here to learn more.

Keto Fruit and Vegetables List

I try to include a portion of vegetables that are low in net carbs with every meal, and work through a variety through the day and week, to include as many nutrients as possible.

Here’s a list of low carb vegetables to choose from:

Mushrooms
Broccoli
Spinach and other leafy greens
Cauliflower
Zucchini
Cabbage
Asparagus
Cucumber
Celery
Radishes
Kale
Lettuce
Eggplant
Green Beans
Bok Choy
Brussels Sprouts
Avocado
Peppers/Capsicum
Garlic
Onion
Leeks
Tomatoes
Sauerkraut
Pickles
Olives

With fruit, you’re limited to strawberries, blueberries, raspberries, blackberries, lemons and limes. Other fruit tends to be too high in sugars and carbs to be included on a strict keto diet. (Enjoy lemons in an easy homemade keto lemon curd.)

Keto Food List For Beginners – Extra Items

Here are a few more beginner keto grocery list items to stock your pantry and fridge with that are low in carbs:

Almond Milk
Stevia
Almond Flour
Tea
Coffee
Kombucha
Salt, Pepper & other seasonings/herbs
Sugar free and low carb salad dressings
Pizza/Pasta Sauce/Tomato Sauce (just check the nutritional panel for hidden carbs)
Low carb and sugar free ice cream
Salad dressing
Stock cubes
Vanilla Extract
Peanut Butter, Almond Butter and other nut butters

What Should You Avoid On A Keto Diet?

What Foods Should You Avoid On A Keto Diet

Now that you know what you should eat, the question you may be asking is, what should you avoid? The short answer is that you should avoid foods that aren’t on this list!

Some keto dieters believe, however, that nothing should be off limits and as long as you eat to your macros, you can eat anything. And to a certain degree that’s true. You could go and eat a banana and consume your entire days carb intake in one go!

In all seriousness though, if you stick to whole foods and avoid refined sugars and high-carb foods, then you should be steered towards foods that are more keto friendly.

Keto Meal Ideas For Beginners

Putting it all together, meals can be as easy as the above pictured breakfast which is simply eggs and mushrooms fried in plenty of butter or coconut oil.

You can add a dollop of cour cream or a wedge of cheese on the side to elevate the fat content.

For more inspiration, here are some easy keto meal ideas for you. Most of the delicious recipes on my blog have just 4 or 5 ingredients, are quick to prepare and are better than their high carb counterparts.

Simply click any of the keto recipes titles below to be taken to the full recipe and video tutorial.

Baked Cauliflower Mac and Cheese

Broccoli Cheese Soup

Broccoli Salad

Cheese & Mushroom Omelette

Cheesy Chicken Bake

Keto Fried Chicken

Spaghetti Bolognese

Steak & Creamy Mushroom Sauce

Steak Salad

Tuna Broccoli Casserole

Vegetable Casserole

When you’re craving something sweet, here are some simple desserts to choose from:

Breakfast Cookies

Cheesecake

Chocolate Mousse

Cinnmon hot chocolate - keto food list for beginners

Cinnamon Hot Chocolate

Strawberry Mousse

Waffles

As you can see, there really are plenty of easy meals and sweet treats to choose from when you mix and match ingredients from this keto food list for beginners.

Keto Food List For Beginners – best low carb ketogenic diet approved foods to put on your grocery shopping list when starting out on keto – helping you learn what to eat on a keto diet.

Keto Food List For Beginners Video

Here’s a video where I talk you through some of my keto food essentials. Hit play below or click here to watch on YouTube.

More Keto Food List For Beginners Info

Keto Day 1

Keto On A Budget

Keto Road Trip Snack Ideas

Lazy Keto For Beginners

Quick Keto Dinner Ideas

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Cheese Sauce Recipe

January 8, 2021 by Easy Keto Living

Keto Cheese Sauce Recipe – How to make easy 3 ingredient low carb cheese sauce for broccoli, cauliflower, mac and cheese, tuna mornay, chicken or steak without heavy cream. With the video tutorial.

Keto Cheese Sauce Recipe

This easy keto cheese sauce has only 3 low carb ingredients and is the perfect cheesy accompaniment to broccoli, cauliflower or in a ketogenic mac and cheese. (For more inspiration, here are 5 low carb sauce recipes.)

You can easily go beyond the 3 ingredients, here are some ideas for ingredients you could add:

Butter
Cream
Cream Cheese
Any Grated Cheese You Like
Crushed Garlic or Garlic Powder
Salt
Pepper
Paprika
Mustard

Low Carb Uses For Cheese Sauce

There are plenty of low carb friendly ways to enjoy this cheese sauce. Here are some ideas:

Over broccoli
Over cauliflower
In a tuna mornay
As a lasagna cheese sauce
As a mac and cheese sauce (with cauliflower instead of pasta)
With green beans
As a sauce for meat, chicken or pork

How to make ketogenic cheese sauce with 3 ingredients

I’ve suggested a quarter to a half a cup of each ingredient because it depends on how you’ll be enjoying the sauce.

As a sauce for vegetables I’d go for a quarter of a cup of sour cream and cheese and a half a cup of grated cheese. For a dish like a low carb mac and cheese I’d go for double the amount.

Keto Cheese Sauce Recipe

1/4 to 1/2 Cup Sour Cream
1/4 to 1/2 Cup Almond Milk
1/2 to 1 Cup Grated Cheese

Place the sour cream and almond milk into a small saucepan.
Place the saucepan on the stove top over medium to high heat and cook until simmering.
Add the grated cheese, a quarter of a cup at a time until the sauce is cheesy to your liking.
Serve immediately with vegetables, meat or in a cauliflower mac and chese.

Keto Cheese Sauce Recipe - How to make easy 3 ingredient low carb cheese sauce for broccoli, cauliflower, mac and cheese, tuna mornay, chicken or steak without heavy cream. With the video tutorial.

Recipe Video Tutorial

Here’s the video where you can watch the easy recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

More Easy Sauce Recipes

Blue Cheese Sauce

Keto Mushroom Sauce

Low Carb Pizza Sauce

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto On A Budget

January 6, 2021 by Easy Keto Living

Keto On A Budget – tips for saving money on a low carb diet – with grocery list, recipes and meal ideas for beginners – with a video grocery shopping haul.

Keto On A Budget

In this blog post you’ll find heaps of keto on a budget tips to help you save on your groceries while enjoying tasty ketogenic friendly meals.

You’ll soon discover that following a low carb diet doesn’t have to cost you a fortune, especially if you shop somewhere like ALDI. (Here’s my full ALDI Shopping List and ALDI Keto Snacks List.)

Keto On A Budget Tips

Firstly – try and keep it simple on keto. Especially when starting out. You don’t need to rush out and buy every single keto friendly food under the sun.

Pick a couple of meals you’d like to try while you get used to the low carb way of cooking. There’s nothing wrong with rotating a few meals in the first couple of weeks, and just sticking to your comfort zone.

Try and plan your meals as far ahead as you can, so you’re not left to make a meal at the last minute or waste money on unnecessary ingredients. If you can meal prep over the weekend so you’re set up with meals for the week, even better.

Embrace leftovers, for example when you’re roasting a chicken, roast 2 instead so you can enjoy leftovers in chicken salads, omelettes and as snacks.

You’ll find that in season produce will be more budget friendly, so keep an ete on your grocery store and feature in season vegetables on your weekly menu.

Stock your freezer with budget friendly frozen vegetables and berries, so you’ll always be able to include low carb vegetables in your meals.

Budget Keto Shopping List

To keep it simple, this is the list of what I find to be the most budget friendly keto foods out there.

Butter – to cook with and use in baked treats.

Cheese – to make cheesy sauces with and help elevate the fat and flover content of meals.

Cream & Sour Cream – to mix into creamy sauces, soups and sweet treats.

Almond Milk – to make keto hot chocolates, smoothies and protein shakes.

Eggs – the ultimate budget friendly protein source, I enjoy eggs for breakfasts most days.

Beef Mince – a budget friendly meat option that can be used in a multitude of low carb friendly ways.

Chicken – make a roast, soup or casserole with a whole chicken of budget cuts such as drumsticks or wings.

Tuna – I always keep cans of tuna in my pantry to use in salads, casseroles and breakfasts.

Mushrooms – my go to breakfast vegetable or in a creamy sauce.

Broccoli & Cauliflower -the versatile vegetables can be turned into mash, rice or used in cheesy casseroles.

Zucchini – to blend into soups, use as zucchini noodles or enjoy in stir fries.

Spinach – to use in salads, creamed spinach or breakfast scrambled eggs.

Frozen Berries – to enjoy in smoothies, shakes, sugar free jam or homemade keto jam.

Budget Low Carb Recipes

Now, lets put it all together. These are some of my go to budget low carb recipes to enjoy.

Baked Cauliflower Mac and Cheese

Broccoli Salad

Zucchini Soup

Broccoli Cheese Soup

Cheesy Cauliflower Rice

Omelette

Spaghetti Bolognese

Tuna Broccoli Casserole

Tuna Mornay

Cheesy Chicken Bake

As you can see, there really is so much choice for easy meals that are low carb, keto friendly and can be prepared on a budget too.

For more meals, check out my post with quick keto dinner ideas.

Keto On A Budget - tips for saving money on a low carb diet - with grocery list, recipes and meal ideas for beginners - with a video grocery shopping haul.

Video Grocery Haul

Here’s a video giving you even more ideas for following keto on a budget. Hit play below or click here to watch on YouTube.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Hot Chocolate Bombs Recipe

January 2, 2021 by Easy Keto Living

Keto Hot Chocolate Bombs Recipe – How to make easy DIY low carb hot chocolates truffles dessert – with the video.

Keto Hot chocolate Bombs Recipe

These keto hot chocolate bombs are my low carb friendly version of the trendy sweet treat all over social media lately.

Mine are a decadent chocolate truffle that gently melts to create a mug full of chocolatey goodness.

To make the hot chocolate truffles, start by heating a half a cup of cream and then pouring the warmed cream over a bowl full of chopped keto friendly chocolate.

You can use whatever low carb, keto friendly chocolate you usually include in your diet. Add in stevia or any other sweetener you like to sweeten your truffles, or you can leave it out if you’re happy with dark truffles.

There’s plenty of choice of flavors to make custom truffles to your tastes. Keep them chocolate flavored or add in peppermint extract, vanilla, coffee, caramel flavoring or whatever extract you’d like.

Mix any flavor or sweetness you like into the melted chocolate, then allow it to cool completely and move the mixture to the fridge to harden until you can roll it into your hot chocolate truffles.

Roll a teaspoon to a tablespoon per truffle, depending on how big you’d like your truffles to be.

You can leave the truffles plain or roll in cocoa powder, grated chocolate or even melted chocolate too, if you’d like, for an extra indulgent treat.

Store the truffles in the fridge and when you’re ready to enjoy a hot chocolate, heat a mug of water or milk and mix the truffle through to create a rich, chocolatey, warming drink.

Keto Hot Chocolate Bombs Recipe

1/2 Cup Cream
3.5 Ounces/100g Keto Chocolate, chopped
1-2 Tablespoons Stevia
Mug of Almond Milk Or Water

Pour the cream into a small saucepan and slowly heat, remove from the heat just before it comes up to simmering point.
Place the chopped chocolate into a small bowl, mix through the stevia and then pour over the heated cream.
Stir to help the chocolate gently melt and stevia dissolve, then allow to cool completely and place into the fridge for a few hours to harden.
Once the truffle mixture has hardened, remove from the fridge and roll into truffles, using a teaspoon to a tablespoon per truffle, depending on the size you’d like your truffles to be.
You can leave the truffles as they are or roll in cocoa powder, grated chocolate or melted chocolate.
To make the hot chocolate, heat a mug of water or almond milk, place a truffle or two into a mug and then pour over the heated liquid.
Stir to help the truffle melt and then enjoy.

Keto Hot Chocolate Bombs Recipe - How to make easy low carb hot chocolates truffles dessert - with the video.

Recipe Video Tutorial

Here’s the video where you can watch the easy sweet treat being prepared, step by step. Hit play below or click here to watch on YouTube.

More Easy Keto Desserts

Keto Brownies With Coconut Flour

Keto Candied Almonds

Keto Chocolate Candies

Keto Chocolate Pudding

Keto Panna Cotta

Keto Raspberry Mousse

Keto Strawberry Milkshake

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Keto Day 1

December 21, 2020 by Easy Keto Living

Keto Day 1 – Menu and meal ideas for breakfast, lunch, dinner, snacks and dessert for day one and the first week on the low carb ketogenic diet.

Keto Day 1

This may be your first Keto Day 1 or you may be starting a low carb lifestyle over again. Either way – I’ve been on and off keto for over 4 years now and the first week is always full of mixed emotions as I start back on the keto way.

It can be daunting to know what to eat when following a low carb diet, but once you start to look into it, you’ll see there are loads of easy keto meals to enjoy.

What To Expect On Keto Day 1

What to expect when starting the low carb keto diet

You may be wondering “what can I expect on keto day 1”? Well, my number one piece of advice is to keep it simple.

You don’t have to make every low carb meal under the sun during your first week. Pick a few meals (and desserts like the above pictured strawberry mousse) you like the look of and start with that. Just take it a day at a time.

If you’ve been on a high sugar and high carb diet to date, you may feel weak, dizzy or light headed due to a significantly lower carb intake. That’s why it’s suggested to follow a diet like the Keto Diet under medical supervision and be well aware of the potential side effects – to ensure you stay healthy throughout.

My own strategies for getting through the first few days include having smaller meals every few hours, to get used to keto meals and keep me from feeling unwell.

I try to keep my electrolytes up – electrolytes being sodium (salt), potassium and magnesium. It’s best to speak to a health practitioner and consider being prescribed appropriate supplements.

Also – it’s more important than ever to drink plenty of water to help get you into ketosis and keep you feeling healthy.

Breakfast Ideas

To me, the easiest breakfast is a couple of eggs, vegetables and some healthy fats. There are also heaps of ideas for keto breakfasts without eggs.

Here are some ideas for your day 1 breakfast, you can choose to have eggs or not.

Lunch Ideas

A little prep ahead of time can mean you have easy packed lunches that are keto friendly.

I tend to have a salad of some description for lunch, I like to start with a bed of greens, add a protein and some healthy fats and lunch is sorted!

Here are some easy keto lunch ideas to choose from:

Dinner Ideas

It’s really easy to keto-fy old favorites and make them low carb instead. Here are some easy meals to choose from:

Snack & Dessert Ideas

As I mentioned – on my own keto day 1 I tend to snack through the day and for the first week or so until I’m fully in Ketosis, fat adapted and can easily go between meals without snacking.

Sweet Snacks – if you’d like to satisfy your sweet tooth, here are some ideas for you:

Savory Snacks – if you’d prefer something a bit more savory, here are some easy keto snack ideas for you:

Nuts
Seeds
Jerky/Biltong
Hard Boiled Eggs
Devilled Eggs
Cheese
Pickles
Avocado
Ready cooked meat/chicken
Tuna
Cucumber

Keto Day 1 – Menu and meal ideas for breakfast, lunch, dinner, snacks and dessert for day one and the first week on the low carb ketogenic diet.

As you can see – your Keto Day 1 can be filled with quick and easy meals that are tasty and will help fuel you and get you into Ketosis.

For more inspiration, check out my full Keto Food List for Beginners.

Keto Day 1 Video

Here’s a video I shared on my YouTube channel with a day of easy low carb meals to give you even more Keto Day 1 Tips. Hit play below or click here to watch on YouTube.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

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