The new culinary options made available on a ketogenic diet (like our delicious custom keto recipes by Konscious Keto) make starting a plan an exciting time in your life.
The sudden ability, and encouragement, to eat healthy fats and protein while eliminating carbs can prove to be a delicious dietary journey.
Still, you may wonder if the diet can work on a budget and whether it’s feasible for everyone in the household—if the lifestyle is family-friendly.
Granted, there are decadent and keto-friendly ingredients that line the aisles of Whole Foods, Trader Joe's, and other markets alike. From pricey truffle oils to the highest-quality cuts of grass-fed beef: keto can be as expensive as you allow.
However, once on keto for a while, you'll notice pretty quickly that most recipes call for many of the same basic ingredients.
Whether it's eggs, heavy cream, or a serving or two of Serve sweetener for some homemade keto cookies, you'll likely find you already have everything you need at home, over time.
Get the Whole Family Keto
Living in a mixed dietary home can get tricky, and for this, among other reasons, you will find life is a lot easier if everyone in your house is on the same nutritional plan.
The world presents enough opportunities to derail your nutritional commitment: loads of life-size billboards of nostalgic fast food everywhere you look, many donut days at the office, etc.; there's no need to add more temptation at home, if possible.
Plus, everyone in the family eating the same meals makes prepping easier, faster, and more convenient.
There are many delicious keto recipes to enjoy for any meal or snack of the day. And while kids can be picky about texture, most little ones will eat a portion of food if it tastes fantastic, no matter the dietary protocol!
Stick to family-friendly and straightforward keto options like a family-size Taco Tuesday salad—no matter the day of the week. Or air-fry some dark-meat chicken nuggets that the entire family is sure to devour.
Plus, there are so many easy meals to make to break the fast—whatever time of day that is for you; this is keto after all.
Toss together a nutritious overnight chia pudding, or you may decide to meal prep some adorable egg omelet cups, so you can heat and eat when ready; the choice is yours.
One of the significant elements of many keto meals is that they are interchangeable.
So, often keto dieters eat what's considered for breakfast for dinner, our team included, hence the breakfast recipe references above—excuse us.
Example 7-Day Keto Dinner Plan
Again, a ketogenic diet is entirely flexible, as we mentioned. However, here are a few of our favorite family-friendly recipes that are perfect for a delicious dinner option on a low-carb, high-fat diet.
King Keto Taco Casserole
Whether it's Tuesday or any other day of the week, it's always a perfect time for tacos—or in this case, a delicious keto taco casserole.
This cheesy and decadent dish will have even the carb lover's in your life asking for more. This taco casserole is savory, flavorful, and made even creamier with the combination of cheeses used to create the perfect gooey bite.
Also, this is a super-convenient recipe because it's versatile. You can add more, less, or varied cheeses, even a dollop of sour cream with a dash of fresh chives—or whatever else you like and have on-hand.
Tacos come in so many variations. It's perfect for allowing you to use whatever's in your fridge to make your taco casserole your own personal masterpiece.
However, here’s our suggestion:
Serving size: 1 1/2 cups, or 1/6 entire recipe
Prep time: 5 mins
Cook time: 2hr 20 mins
You will need:
- A crockpot
- Or, oven cook at 350°F
- 1lb, ground beef
- 1 tablespoon avocado oil, for frying
- Taco veggies of your choice (onions, peppers, etc.)
- I cup shredded cheese, cheddar or Jack
- 2 10-oz cans diced tomatoes with green chiles
- 2 large bell peppers
1/4 taco seasoning, no added sugar
- Iceberg lettuce, shredded
- Fresh tomatoes, diced
- Avocados, diced
- Fresh cilantro, chopped
- Brown the beef and stir in taco seasoning.
- Add beef to crockpot, along with two cans of drained, diced, tomatoes with green chiles. FYI: It's crucial to discard the excess liquid.
- Add any other keto-friendly veggies you enjoy; we love mushrooms and diced peppers.
- Mix and cook for 2-3 hours on High or 4 hours on Low.
- Add cheese and broil for the final 10 mins before serving.
- Calories: 612
- Fat: 43g
- Protein: 48g
- Total Carbs: 6g
- Net Carbs: 4g
- Fiber: 2g
- Sugar: 2g
This is a fantastic recipe to prep ahead of time, even with the kiddos. Plus, the dish is so simple to put together and it stores well in the refrigerator or freezer.
Also, in addition to the kids enjoying making the casserole, they'll love eating it just as much! This easy but show-stopping meal is a perfect keto dinner option for the entire family.
Creamy Keto Pumpkin Soup
There are many irresistible savory keto dishes to enjoy for dinner, but sometimes a silky soup is the perfect comfort food needed to hit the spot. Winter offers us a seasonal abundance of root veggies, and this transformation of the flavorful pumpkin will have you coming back for more.
We encourage whipping up this simple yet yummy recipe, sure to warm the soul and tickle the taste buds with its smooth and luscious texture.
Prep time: 5 min
Cook time: 10-15 min.
Total time: 30 min.
- 4 tbsp grass-fed butter
- 3 minced garlic cloves
- 1 medium chopped onion
- 1 tbsp fresh minced ginger
- 2 tbsp Red Thai curry paste
- 2 cups of chicken bone broth
- 2 cans pumpkin purée
- 1 tbsp almond butter
- ½ tsp cumin
- ⅛ tsp cayenne pepper, or to taste
- ½ cup heavy cream
- ½ tsp. xanthan gum
- sea salt to taste
- Optional: sour cream or heavy cream for topping
- Optional: pumpkin seeds, for topping
- Optional: fresh cilantro
- Place a soup pan over medium heat and add the butter to melt. Sauté garlic and onion in oil until translucent and aromatic. Add ginger, Sauté a minute. Add curry paste, mix all ingredients together.
- Add the broth, pumpkin, almond butter, and spices. Whisk to combine and allow the mixture to simmer for 10 - 15 minutes, until the flavors blend entirely, stirring occasionally.
- Remove from the stove and let cool. As the soup cools, whip the heavy cream until it thickens a bit, semi-firm peaks.
- Once the soup has cooled for about 15 minutes, pour it into a blender or food processor, let combine until smooth.
- Return soup to pot and heat. Fold in heavy cream. If the soup is thin, add xanthan gum to thicken.
- Top with heavy cream or sour cream, if you can consume dairy. Top with seeds and fresh cilantro, if desired.
- Fat: 17g
- Total Carbs: 17g
- Fiber: 4g
- Sugar Alcohols: 0g
- Net Carbs: 13g
- Protein: 5g
- Calories: 237
There's something especially comforting about binge-watching your favorite show sipping on a savory yet slightly sweet winter soup. We think you'll love this option and come back to it time and time again, as we have.
Warm Me Up Slow Cooker Chili
Aside from a piping hot bowl of savory soup, few other dishes are more comforting than a tasty and chunky bowl of delicious warm chili—and, yes, pile on the cheddar cheese, please!
Plus, similar to our taco casserole featured above, this keto chili is so simple to make ahead of time and stores well in the refrigerator or freezer for short-term or extended meal prep storage.
Prep time: 10 min
Cook time: 4 hrs
- 1 lb ground beef
- 1 lb ground sausage, spicy or mild
- 1 green bell pepper, diced
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 (14.5 oz) can of diced tomatoes with juices
- 1 (6 oz) can tomato paste
- 1-2 tbsp chili powder
- 1 ½ tsp cumin
- Salt and pepper to taste
- ½ cup bone broth or water
- Oil, for cooking
- Shredded cheddar or Monterey Jack
- Sliced scallions
- Sour cream
- Sliced jalapeños
- Diced avocado
- Hot pepper sauce
- Heat oil in a large pot or frying pan and brown beef and sausage. Drain the meat, leaving a small portion of juices behind. Add meat and juices to a slow cooker.
- Add a bit more oil to the pan, if needed, and sauté onion, pepper, and garlic for 2-3 minutes. Add veggies to slow cooker with meats.
- Add the tomatoes with their juices, tomato paste, chili, cumin, salt and pepper, and water or broth to slow cooker and stir well.
- Place lid on the slow cooker and heat on low for 6-8 hours or on high for 4 hours.
- Enjoy with preferred toppings!
- Fat: 34.5g
- Total Carbs:8.5g
- Fiber: 2.7g
- Sugar Alcohols: 0g
- Net Carbs: 5.8g
- Protein: 37.7g
- Calories: 509
Chili is a family favorite, beloved by kids and adults alike. Aside from being very filling and tasty, chili is so easy to make by tossing all your ingredients into a slow cooker and letting the unit do the rest of the work.
Pair chili with a dark leafy green salad or some buttered keto bread for a hearty and filling dish that's sure to please.
Creamy & Keto Broccoli Cheese Soup
If ever there was a soup to pair with butter lettuce and tomato salad, this would probably be it: creamy & keto broccoli cheese soup. This full-bodied soup feels so decadent and like a cheat treat, but if you mind your ingredients, you'll remain well within your macros.
Cook Time: 20 min
Prep Time: 10 min
Macros: Calories: 280 | Net Carbs: 4g | Fat: 23g
- 2 tbsp grass-fed butter
- 1/8 cup white onion, chopped
- 1/2 teaspoon garlic, finely minced
- 2 cups chicken broth
- Salt and pepper, to taste
- 1 cup broccoli, cut into bite-size pieces
- 1 tbsp cream cheese
- 1/4 cup heavy cream
- 1/2 cup cheddar cheese; shredded
- 2 slices bacon; cooked and crumbled (optional)
- 1/2 teaspoon xanthan gum (optional, for thickening)
- Sauté onion and garlic with butter over medium heat in a large pot until onions are softened and translucent.
- Add broth and broccoli to pot. Cook broccoli until tender. Add salt and pepper.
- Add the cream cheese in a small bowl and warm in the microwave for 30 seconds or until soft and easily stirred.
- Stir heavy cream and cream cheese into soup; bring to a boil.
- Turn off heat and quickly stir in cheddar cheese. Stir in xanthan gum, if desired (to aid in thickening).
- Allow thickening.
- Serve hot with bacon bits.
We had to offer another soup option because few things are more comforting to curl up to than a warm and satisfying oversized owl of nourishing soup or bone broth.
Finger-Lickin' Krispy Keto Chicken Tenders
It's part of the holy trinity of kids' favorite foods: chicken tenders, mac & cheese, and burgers with fries. Plus, crispy chicken tenders satisfy the cravings of the big kid in all of us—face it, they're delicious!
Whether paired with some sugar-free honey mustard, sugar-free sweet & sour, or barbecue sauce, chicken fingers are always a family-friendly crowdpleaser.
Although the Standard American Diet and the American Heart Association demonized any form of frying food for years, it now appears, and with increasing support, that the types of oils (e.g., grapeseed oil vs. a trans fat oil like canola, etc.) used to cook meals makes all the difference in how the food impacts the body.
Rather than concentrating on whether a food is fried, stick to cooking foods in oils like grapeseed, avocado, or coconut oil, as they are loaded with healthy fats and all have high smoke points—along with being free of trans-fats, so they don't become toxic when heated to high degrees.
Yields: 9-12 Tenders
Serving size: 2 Tenders
Prep time: 15 - 20 min.
Cook time: 25-30 min.
Macros: Calories: 480 | Net Carbs: 4g | Fat: 28g
- 3 chicken breasts, cut into strips
- 2 organic eggs
- 1 bag pork rinds
- ⅓ cup parmesan cheese, grated
- 1 cup almond flour
- 1 tsp salt
- Pinch cayenne pepper
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp oregano
- Nonstick cooking spray
- Place an aluminum-foiled lined baking pan on the top rack of your oven. Spray pan with nonstick cooking spray. Set aside.
- Crush pork rinds in a large resealable food storage bag. Add parmesan to bag and shake to combine.
- Beat two eggs in a bowl. Set aside.
- Mix almond flour, salt, cayenne, oregano, garlic, and onion powder in a bowl. Set aside.
- Organize a dredging station in this order: flour mixture, then eggs, lastly, pork rinds/cheese mixture.
- Bread chicken in flour mixture, then egg, then add to pork rind bag, seal, and shake to evenly cover the chicken in pork rinds.
- Place “breaded” chicken strips on a baking rack after shaking off any excess coating. Repeat the dredging process for remaining chicken strips.
- Preheat oven to 425°F. Bake for 25-30 minutes or until cooked through, lightly browned, and crispy.
You'll never have to call the kids to the table twice when these tasty and crispy chicken tenders are on the menu.
Play around and find different sauces that you and your family love best. From buffalo to ranch, honey mustard, or even thousand island sauce, the options are virtually endless.
Keto Pizza the Whole Family Will Love
Pizza rarely fails to deliver. The cheese, the sauce, the toppings, so tasty and satisfying. But how do we enjoy pizza on a ketogenic diet and stay in fat-burning mode?
Fortunately, just like bread, there are a lot of legit keto pizza recipes that will satisfy the craving for the comfort-food classic without a bit of sacrifice in flavor.
Cheese obviously plays a significant role in most variations of pizza but becomes a secret weapon when making Fathead dough, a popular keto dough option, as it helps to achieve a scrumptious low-carb pizza crust—an excellent base for any tasty combination you desire.
Plus, the dough is a great project to make with the kids and can easily be prepped and stored in the refrigerator for later use.
Prep Time: 10 min.
Cook time: 18-24 min.
Macros: Calories: 209 | Net Carbs: 2g | Fat: 18g
- 3 cups of shredded mozzarella
- 1 ½ cups of almond flour
- 4 tbsp of cream cheese, cubed
- 2 free-range eggs
2 tbsp pesto
- Shredded mozzarella
- Low sugar pizza sauce or olive oil
- Keto toppings: pepperoni, sausage, veggies, peppers, etc.
- Add mozzarella and cream cheese to a medium-sized bowl. Microwave for 45 seconds, stir and then microwave again for another 30 seconds, stir. Continue the process in 30-second intervals until cheeses are melted. Stir once creamy to combine.
- Mix egg and almond flour together. Stir egg and flour mixture into cheese mixture. Knead the dough with damp hands until thoroughly combined; it should have the likeness of flour dough.
- Dampen hands and spread “dough” thin on parchment paper. Poke rows of holes into the dough with a fork to avoid bubbles.
- Bake in a preheated oven at 425°F for 8-10 minutes. Check the crust and deflate any bubbles, if needed. Add preferred toppings.
- Continue cooking for a total of 10 to 14 minutes, or until cheese is melted, slightly brown, and golden, after adding toppings.
Zoodle Keto Alfredo with Bacon
Admit it, we had you at 'alfredo' and then sealed the deal when we mentioned bacon. I mean, who doesn't love a silky, perfectly seasoned, buttery and creamy alfredo sauce, or the complement of bacon's fatty and crispy goodness that elevates the flavor of any meal?
The ruse is that some alfredo, and other, sauces on the market are loaded with hidden sugars that can compromise ketosis. But we would never tempt you with such a tasty dish if we hadn't already figured out how to make it keto.
Yields: 4 servings
Serving size: 4 oz
Macros: Calories: 524 | Net Carbs: 8g | Fat: 44g
- 1/2 lb. bacon, chopped
- 1 shallot, chopped
- 2 cloves garlic, minced
- 1/4 c. white wine
- 1 1/2 c. heavy cream
- 1/2 c. grated Parmesan cheese, plus more for garnish
- 1 (16 oz.) container zucchini noodles
- Kosher Salt
- Freshly ground black pepper
- Cook bacon in a skillet until crispy, blot, and set aside.
- Harvest excess oil from the pan, leaving about 2 tablespoons behind. Add the shallots and cook until soft (about 2 minutes). Add garlic when shallots are almost ready as not to burn, and cook briefly—just until fragrant.
- Add heavy cream and bring mixture to a boil. Reduce heat to low and stir in parmesan cheese. Cook until the sauce thickens slightly, approximately 2 minutes.
- Add zucchini noodles and toss until each noodle is coated in sauce. Remove from heat and mix in the cooked bacon.
This dish also goes well with a crisp and fresh organic salad, topped with keto-friendly Italian dressing. These saucy zoodles also pair well with seared steak or topped with jumbo prawns seared in salted grass-fed butter.
A Keto Meal Plan Can Help
The recipes we've shared make it clear that keto is as delicious as it is nutritious, a treat for the sense. But if you are considering a ketogenic diet to achieve a specific goal, like weight loss or to lean out and build muscle, a meal plan is the way to go.
It's hard to go wrong with any of the tasty recipes we share or those found online, but a well-constructed meal plan can be the perfect tool to accelerate your body goals with ease.
We've helped thousands beginning or restarting keto, just like you, to achieve the results that may have eluded them on keto in the past. We provide a clear and direct path to success.
To aid in the process of determining the best macros and food options for each individual, we've created a quick yet effective quiz which will provide a customized keto diet meal plan for everyone, based on their needs and preferences.
Click here to take our 30-second quiz and get started on the satisfying, and oh-so-yummy, ketogenic diet, today!
Get 28 Days of Keto Recipes
Access 28 days of macro-friendly keto recipes to keep your meal plan exciting and new. Check out our variety of meal plan options and see which best suits your needs and preferences.
It's said that it takes about 30 days to form a new habit. Use our keto-conscious recipes as a blueprint for success as you start or return to a ketogenic diet, for faster and consistent results.
Heart-healthy Paleo Approved Choices
The ketogenic and paleo diet are like proverbial fraternal twins. They possess virtually duplicate tenets with specific nuances that make them very similar yet not identical.
The most significant departures in paleo from keto are the elimination of dairy and a higher intake of carbohydrates, although still moderate, and almost exclusively eating whole foods.
Here are some excellent paleo-keto crossover foods to eat if you’re considering approaching the keto diet with a paleolithic twist:
- Fish and other seafood (e.g., shrimp, crab, mackerel, salmon, monkfish, et al.)
- Grass-fed beef
- Lean meats (e.g., chicken, turkey, pork cuts, etc.)
- Dark leafy greens
- Fresh fruit (mostly low-glycemic options like berries)
Customize Your Keto Meal Plan
Whether you decide to approach a ketogenic diet from a paleo, vegetarian, or standard perspective, we have essential tools to guide you to success.
Remove the guesswork from starting a ketogenic diet and knowing what to eat and when.
Click here to take our 30-second quiz to access your personalized keto meal plan for weight loss, today!
Reuse the Recipes You Love
A new meal plan and discovering new recipes online are all options that help keep the experience of eating a low-carb, high-fat, diet fresh and desirable.
Make a few fail-safe favorite recipes as part of your weekly meal prep, so you always have a coveted dish to enjoy when hunger hits, in a flash, to prevent reaching for foods outside of your dietary plan.
Take Out the Guesswork (We’ve Done It All)
Again, there's genuinely no need to reinvent the wheel. We've created a comprehensive system to determine the best keto meal plan that's specifically ideal for your needs.
What's more, as the entire family continues to enjoy loads of sugar-free meals filled with an abundance of healthy fat, the difference in how everyone looks and feels will speak for itself.
Whether it's changed numbers on the scale, new dress sizes, increased mental and physical stamina, or just enjoying some new fantastic recipes, everybody benefits from this century-old dietary protocol that keeps carbs in check and hails healthy fat queen.
- The lived experience of healthy adults following a ketogenic diet: A qualitative study. (2018). Journal of Holistic Performance. doi: 10.26712/040518
- Abbasi, J. (2018). Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes. Jama, 319(3), 215. doi: 10.1001/jama.2017.20639
- Neal, E. (2016). “Alternative” Ketogenic Diets. Oxford Medicine Online. doi: 10.1093/med/9780190497996.003.0002
- Kossoff, E. H., & Freeman, J. M. (2004). The Ketogenic Diet. Epilepsy and the Ketogenic Diet, 53–61. doi: 10.1007/978-1-59259-808-3_3