[2018] Complete Keto Diet Cookbook Read online

  On the other hand, you will be able to eat a lot of fruits, fresh veggies, cheese, lean meat, poultry, fish and seafood.

  As you can see, you have many food options! All you need to do is to decide to start this great diet.

  Once you made this decision, you must get your hands on this special cooking guide we developed for you!

  You will find here all the recipes you need! You will make the best Ketogenic recipes ever!

  So, let’s get started! Let’s begin our culinary journey today!

  Ketogenic Diet Breakfast Recipes

  Creamy Eggs and Asparagus

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  2 ounces butter

  4 eggs, whisked

  8 ounces coconut cream

  3 ounces parmesan, grated

  A pinch of salt and black pepper

  A pinch of cayenne pepper

  1 and ½ pounds green asparagus, trimmed and halved

  1 and ½ tablespoon lemon juice

  1 tablespoon olive oil

  Directions:

  Heat up a pan with the butter over medium-high heat, add the eggs and scramble them for 6-7 minutes.

  Add parmesan, cream, salt, pepper and cayenne, stir, take off heat and divide between plates.

  Heat up a pan with the oil over medium-high heat, add asparagus, a pinch of cayenne and the lemon juice, cook for 2-3 minutes on each side, divide next to the scrambled eggs and serve for breakfast.

  Enjoy!

  Nutrition: calories 212, fat 8, fiber 5, carbs 15, protein 7

  Keto Breakfast Burger

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 pound beef, ground

  1 teaspoon mustard

  ½ teaspoon onion powder

  ½ teaspoon garlic powder

  2 tablespoons ghee

  A pinch of salt and black pepper

  ¼ cup homemade mayonnaise

  1 teaspoon chili sauce

  Directions:

  In a bowl, combine the meat with mustard, onion and garlic powder, salt and pepper, stir and shape 4 burgers out of this mix.

  Heat up a pan with the ghee over medium-high heat, add burgers, cook them for 4-5 minutes on each side, divide between plates and serve with some chili sauce and mayo spread on top and in keto buns.

  Enjoy!

  Nutrition: calories 200, fat 7, fiber 8, carbs 16, protein 29

  Breakfast Cauliflower Mix

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  2 tablespoons ghee

  1 small yellow onion, chopped

  2 garlic cloves, minced

  3 jalapeno peppers, chopped

  1 pound beef meat, lean and ground

  A pinch of salt and black pepper

  1 cauliflower head, grated

  ½ cup water

  ½ cup homemade mayonnaise

  ¼ cup sunflower seed butter

  1 teaspoon cumin, ground

  1 tablespoons coconut aminos

  4 eggs

  ½ avocado, peeled, cored and chopped

  1 tablespoon parsley, chopped

  Directions:

  Heat up a pan with the ghee over medium-high heat, add jalapeno, onion and garlic, stir and cook for 3 minutes.

  Add meat, salt and pepper, stir and brown for 5 minutes more.

  Add cauliflower, stir and cook for 2 minutes.

  Add sunflower seed butter, water, mayo, aminos and cumin, stir and cook everything for 5 more minutes.

  Make 4 holes in this mix, crack and egg in each, sprinkle with salt and pepper, introduce in preheated broiler and cook for 10 minutes.

  Divide this mix between plates, sprinkle parsley and top with avocado pieces and serve.

  Enjoy!

  Nutrition: calories 288, fat 12, fiber 6, carbs 15, protein 38

  Avocados Stuffed With Salmon

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 big avocado, pitted and halved

  2 ounces smoked salmon, flaked

  Juice of 1 lemon

  2 tablespoons olive oil

  1 ounce goat cheese, crumbled

  A pinch of salt and black pepper

  Directions:

  In your food processor, combine the salmon with the lemon juice, oil, cheese, salt and pepper and pulse well.

  Divide this mix into avocado halves and serve.

  Enjoy!

  Nutrition: calories 300m fat 15, fiber 5, carbs 8, protein 16

  Nutritious Breakfast Salad

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  3 cups kale, torn

  1 teaspoon red vinegar

  A pinch of salt and black pepper

  2 teaspoons olive oil

  2 eggs

  4 strips bacon, chopped

  10 cherry tomatoes, halved

  2 ounces avocado, pitted, peeled and sliced

  Directions:

  Put some water in a pot, bring to a boil over medium-high heat, add the eggs, boil them for 6 minutes, drain, rinse them, cool them down, peel and slice them.

  In a salad bowl, combine the kale with the vinegar, salt, pepper, oil, eggs, bacon, tomatoes and avocado, toss well, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 292, fat 14, fiber 7, carbs 18, protein 16

  Breakfast Broccoli Muffins

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  2 teaspoons ghee, soft

  2 eggs

  2 cups almond flour

  1 cup broccoli florets, chopped

  1 cup almond milk

  2 tablespoons nutritional yeast

  1 teaspoon baking powder

  Directions:

  In a bowl, mix the eggs with the flour, broccoli, milk, yeast and baking powder and stir really well.

  Grease a muffin tray with the ghee, divide broccoli mix, introduce in the oven and cook at 350 degrees F for 30 minutes.

  Serve these muffins for breakfast.

  Enjoy!

  Nutrition: calories 204, fat 4, fiber 7, carbs 15, protein 11

  Breakfast Pork Bagel

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  1 yellow onion, chopped

  1 tablespoon ghee

  2 pounds pork meat, ground

  2 eggs

  2/3 cup tomato sauce

  A pinch of salt and black pepper

  1 teaspoon sweet paprika

  Directions:

  Heat up a pan with the ghee over medium heat, add onion, stir and cook for 3-4 minutes.

  In a bowl, combine the meat with sautéed onions, eggs, tomato sauce, salt, pepper and paprika, stir well and shape 6 bagels using your hands.

  Arrange the meat bagels on a lined baking sheet and cook them in the oven at 400 degrees F for 40 minutes.

  Divide the bagels between plates and serve them for breakfast.

  Enjoy!

  Nutrition: calories 300, fat 11, fiber 8, carbs 16, protein 12

  Easy Baked Eggs

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1 cup baby spinach

  4 ounces bacon, chopped

  8 eggs, whisked

  A pinch of salt and black pepper

  Directions:

  Heat up a pan over medium-high heat, add bacon, stir and brown it for 4 minutes.

  Add baby spinach, sa
lt and pepper, toss, cook for 1 minute more, take off heat and divide into 4 ramekins.

  Divide whisked eggs in each ramekin, introduce them all in the oven and cook at 400 degrees F for 15 minutes.

  Serve the baked eggs for breakfast.

  Enjoy!

  Nutrition: calories 281, fat 4, fiber 8, carbs 18, protein 6

  Eggs and Meat Patties

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  ¾ pound pork, ground

  ¼ pound beef liver, ground

  ½ pound beef, ground

  1 tablespoon maple syrup

  ½ teaspoon sage, dried

  ½ teaspoon rosemary, dried

  ½ teaspoon thyme, dried

  A pinch of salt and black pepper

  4 eggs

  2 tablespoons olive oil

  Directions:

  In a bowl, combine the pork with the beef, beef liver, maple syrup, sage, rosemary, thyme, salt and pepper, stir and shape 4 patties out of this mix.

  Heat up a pan with half of the oil over medium-high heat, add meat patties, cook them for 5 minutes on each side and divide them between plates.

  Heat up the same pan with the rest of the oil, crack the eggs, fry them, divide them next to the patties and serve for breakfast.

  Enjoy!

  Nutrition: calories 342, fat 13, fiber 7, carbs 6, protein 34

  Cauliflower Cakes

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1 cauliflower head, florets separated

  2/3 cup almond flour

  1 tablespoon nutritional yeast

  2 eggs

  ½ teaspoon turmeric powder

  2 tablespoons ghee

  A pinch of salt and black pepper

  Directions:

  Put the cauliflower florets in a pot, add water to cover them, bring to a boil over medium heat, cook for 8 minutes, drain well, put the cauliflower in your food processor and pulse well.

  In a bowl, combine the cauliflower with the flour, eggs, yeast, salt, pepper and turmeric powder, stir well and shape medium patties out of this mix.

  Heat up a pan with the ghee over medium-high heat, add the patties, cook them for 3 minutes on each side, divide them between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 8, carbs 16, protein 7

  Beef, Avocado and Eggs

  Preparation time: 10 minutes

  Cooking time: 11 minutes

  Servings: 2

  Ingredients:

  8 mushrooms, sliced

  1 yellow onion, chopped

  1 tablespoon olive oil

  3 ounces beef, ground

  A pinch of salt and black pepper

  2 eggs, whisked

  ½ teaspoon smoked paprika

  1 avocado, peeled, pitted and chopped

  10 black olives, pitted and sliced

  Directions:

  Heat up a pan with the oil over medium-high heat, add beef, stir and brown for 4-5 minutes.

  Add mushrooms and onion, stir and cook for 3 minutes more.

  Add salt, pepper, paprika and the eggs, toss, cook for 3-4 minutes more, divide into bowls, top each bowl with avocado and olives and serve for breakfast.

  Enjoy!

  Nutrition: calories 251, fat 4, fiber 8, carbs 14, protein 6

  Eggs and Tomato Sauce

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  1 tablespoon ghee

  3 garlic cloves, minced

  1 yellow onion, chopped

  1 Serrano pepper, chopped

  3 tomatoes, chopped

  1 red bell pepper, chopped

  A pinch of salt and black pepper

  1 teaspoon sweet paprika

  1 teaspoon cumin, ground

  ¼ teaspoon chili powder

  6 eggs

  Directions:

  Heat up a pan with the ghee over medium heat; add onion, stir and sauté for 10 minutes.

  Add garlic, Serrano pepper, red bell pepper, a pinch of salt and black pepper, stir and cook for 10 minutes more.

  Add tomatoes, chili powder, cumin and paprika, stir and bring everything to a simmer.

  Make 6 holes in this mix, crack an egg in each, cover the pan and cook everything for 10 minutes more.

  Divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 251, fat 5, fiber 8, carbs 17, protein 8

  Eggs, Spinach and Sausage Cupcakes

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  6 eggs, whisked

  4 tablespoons ghee, melted

  5 ounces spinach, chopped

  2 kielbasa sausage, chopped

  1 red bell pepper, chopped

  1 yellow onion, chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan with half of the ghee over medium heat, add onion, stir and cook for 5 minutes.

  Add bell pepper, stir and cook for 3-4 minutes more.

  Add sausage, salt and pepper, stir and cook for 5 minutes.

  Add spinach, stir and take off heat.

  In a bowl, combine the eggs with the spinach and sausage mix and stir well.

  Grease a cupcake tin with the remaining ghee, divide eggs mix in each, introduce in the oven and cook at 400 degrees F for 20 minutes.

  Divide cupcakes between plates and serve them for breakfast.

  Enjoy!

  Nutrition: calories 300, fat 4, fiber 6, carbs 18, protein 7

  Fast Scramble

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  4 mushrooms, chopped

  3 eggs, whisked

  ¼ cup red bell pepper, chopped

  1 tablespoon ghee, melted

  2 bacon slices, chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan with the ghee over medium-high heat, add bacon, stir and cook for 3-4 minutes.

  Add mushrooms and bell pepper, stir and cook for 3-4 minutes more.

  Add salt, pepper and the eggs, stir and cook until the scramble is done.

  Divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 6, carbs 16, protein 7

  Delicious Tomato Scramble

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  1 tablespoon coconut oil, melted

  6 eggs, whisked

  15 ounces canned tomatoes, chopped

  A pinch of salt and black pepper

  2 tablespoons parsley, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add tomatoes, salt and pepper, stir and cook for 4 minutes.

  Add eggs, stir and cook for 6 minutes until the scramble is done.

  Divide between plates, sprinkle parsley on top and serve for breakfast.

  Enjoy!

  Nutrition: calories 201, fat 3, fiber 4, carbs 15, protein 7

  Easy Frittata

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 2

  Ingredients:

  1 tablespoon ghee, melted

  4 eggs, whisked

  A pinch of salt and black pepper

  1 shallot, chopped

  4 cherry tomatoes, halved

  4 prosciutto slices, chopped

  2 garlic cloves, minced

  2 tablespoons olive oil

  1 tablespoon parsley, chopped

  Direct
ions:

  In a bowl, combine the parsley with the garlic and the olive oil, whisk well and leave aside for now.

  Heat up a pan with the ghee over medium heat, add shallot, stir and cook for 2 minutes.

  Add prosciutto, tomatoes and whisked eggs and toss a bit.

  Season with salt and pepper, introduce in the oven and cook at 390 degrees F for 10 minutes.

  Divide the frittata between plates, drizzle the olive oil mix all over and serve for breakfast.

  Enjoy!

  Nutrition: calories 271, fat 4, fiber 7, carbs 18, protein 7

  Salmon Frittata

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  ½ teaspoon avocado oil

  4 ounces smoked salmon, skinless, boneless and chopped