Description
Discover 27 simple and budget-friendly keto family meals that are delicious and easy to make. Perfect for busy weeknights!
Ingredients
- Chicken breast, 2 lbs (900 g)
- Olive oil, 2 tablespoons (30 ml)
- Garlic cloves, 4, minced
- Onion, 1 large, chopped
- Bell peppers, 2, chopped
- Zucchini, 2, sliced
- Broccoli florets, 2 cups (200 g)
- Cauliflower rice, 4 cups (600 g)
- Eggs, 6 large
- Cooking cream, 1 cup (240 ml)
- Cheddar cheese, shredded, 1 cup (100 g)
- Mozzarella cheese, shredded, 1 cup (100 g)
- Parmesan cheese, grated, 1 cup (100 g)
- Spinach, fresh, 2 cups (60 g)
- Avocado, 2, diced
- Tomatoes, 2, diced
- Lemon juice, 2 tablespoons (30 ml)
- Cucumber, 1, sliced
- Cilantro, fresh, 1/2 cup (30 g), chopped
- Basil, fresh, 1/4 cup (15 g), chopped
- Salt, 1 teaspoon (5 g)
- Black pepper, 1 teaspoon (5 g)
- Paprika, 1 teaspoon (5 g)
- Cumin, ground, 1 teaspoon (5 g)
- Chili powder, 1 teaspoon (5 g)
- Chicken broth, 2 cups (480 ml)
- Almond flour, 2 cups (240 g)
- Baking powder, 1 teaspoon (5 g)
Instructions
- ### 27 Easy and Cheap Keto Family Meals
- #### 1. Chicken and Vegetable Stir-Fry
- Cut chicken breast into bite-sized pieces.
- Heat 1 tablespoon olive oil in a skillet over medium heat.
- Add chicken and cook until browned, about 5-7 minutes.
- Remove chicken and set aside.
- In the same skillet, add remaining olive oil.
- Sauté minced garlic, onion, and bell peppers for 3 minutes.
- Add zucchini and broccoli florets, cook for another 5 minutes.
- Return chicken to the skillet and stir.
- Season with salt, black pepper, and paprika.
- Serve hot with cauliflower rice.
- #### 2. Cheesy Chicken Casserole
- Preheat oven to 375°F (190°C).
- Cook chicken breast in a skillet until done, then shred.
- In a bowl, mix shredded chicken, broccoli, and cauliflower rice.
- Add heavy cream, cheddar, mozzarella, and half of the parmesan cheese.
- Season with salt, black pepper, and paprika.
- Transfer mixture to a baking dish.
- Top with remaining parmesan cheese.
- Bake for 25 minutes until cheese is bubbly.
- Let cool for 5 minutes before serving.
- #### 3. Zucchini and Spinach Frittata
- Preheat oven to 350°F (175°C).
- Whisk eggs with heavy cream, salt, and black pepper.
- Sauté minced garlic and onion in olive oil until soft.
- Add sliced zucchini and spinach, cook until wilted.
- Pour egg mixture over vegetables in a skillet.
- Sprinkle cheddar and mozzarella cheese on top.
- Transfer skillet to the oven.
- Bake for 20-25 minutes until set.
- Slice and serve warm.
- #### 4. Avocado and Chicken Salad
- Dice cooked chicken breast.
- In a bowl, combine chicken, diced avocado, and tomatoes.
- Add sliced cucumber and chopped cilantro.
- Drizzle with lemon juice.
- Season with salt and black pepper.
- Toss to mix well.
- Serve chilled or at room temperature.
- #### 5. Broccoli Cheddar Soup
- In a pot, bring chicken broth to a simmer.
- Add broccoli florets and cook until tender.
- Use an immersion blender to
Notes
- Blend the soup until it is creamy.
- Stir in heavy cream, cheddar cheese, and season with salt, pepper, and cumin for added flavor.