Keto recipes without the salt

Keto breakfast · 8 min

Cheddar & Spinach Omelette

1,848

kJ

442

Cal

28 g

PROTEIN

35 g

FAT

1.7 g

NET CARBS

1 g

FIBRE

414 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter and leave the protein as it is.

Cheddar is the salt here, about 190 mg. Halve it if sodium matters to you.

Ingredients

• Eggs 3
• Spinach 50 g
• Cheddar 30 g
• Black pepper to taste
• Butter 12 g

Method

1. Wilt the spinach in half the butter, tip it out, wipe the pan.
2. Beat the eggs hard with pepper - air is what makes it tender.
3. Melt the rest of the butter, pour the eggs in, draw the edges to the centre.
4. Spinach and cheddar over one half while the top is still glossy. Fold, rest a minute.

Keto breakfast · 7 min

Smoked Paprika Eggs with Avocado

1,700

kJ

406

Cal

15 g

PROTEIN

35 g

FAT

2.1 g

NET CARBS

7 g

FIBRE

138 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the avocado, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Eggs 2
• Smoked paprika 1 tsp
• Lemon juice 2 tsp
• Avocado 1 small
• Extra-virgin olive oil 2 tsp

Method

1. Fry the eggs in the oil, spooning the hot oil over the tops until set.
2. Dust with the paprika in the pan so it blooms in the fat.
3. Slice the avocado, dress it with the lemon.
4. Plate together, more pepper than you think.

Keto breakfast · 5 min, overnight

Coconut Chia Pudding with Raspberries

2,676

kJ

640

Cal

10 g

PROTEIN

57 g

FAT

9.4 g

NET CARBS

17 g

FIBRE

30 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the raspberries, macadamias and leave the protein as it is.

Ingredients

• Chia seeds 30 g
• Coconut cream 150 ml
• Vanilla a few drops
• Raspberries 60 g
• Macadamias 15 g

Method

1. Whisk the coconut cream and vanilla, stir the chia through.
2. Wait two minutes and stir again - the second stir is what stops it clumping.
3. Refrigerate overnight.
4. Raspberries and roughly chopped macadamias over it in the morning.

Keto breakfast · 10 min

Mushroom & Halloumi Pan

1,214

kJ

290

Cal

17 g

PROTEIN

23 g

FAT

3.4 g

NET CARBS

2 g

FIBRE

566 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter and leave the protein as it is.

Halloumi carries about 550 mg sodium on its own. This is the saltiest breakfast here - worth rotating rather than repeating.

Ingredients

• Mushrooms 150 g
• Halloumi 50 g
• Rocket 30 g
• Lemon juice 2 tsp
• Butter 12 g

Method

1. Dry-fry the halloumi in a hot pan until it takes colour both sides. Set aside.
2. Mushrooms into the same pan with the butter, cooked hard until browned.
3. Rocket on the plate, mushrooms over it so the leaves wilt slightly.
4. Halloumi on top, lemon over everything.

Keto breakfast · 4 min

Greek Yogurt, Pecan & Cinnamon Bowl

1,792

kJ

428

Cal

23 g

PROTEIN

33 g

FAT

9.7 g

NET CARBS

6 g

FIBRE

85 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the pecans, flaxseed (ground) and leave the protein as it is.

Ingredients

• Greek yogurt 200 g
• Cinnamon 1/2 tsp
• Pecans 25 g
• Flaxseed (ground) 12 g

Method

1. Stir the cinnamon through the yogurt.
2. Toast the pecans in a dry pan for a minute - it doubles the flavour.
3. Pecans and flaxseed over the top.

Keto breakfast · 9 min

Pan-Fried Salmon with Avocado

1,860

kJ

445

Cal

26 g

PROTEIN

34 g

FAT

0.7 g

NET CARBS

5 g

FIBRE

67 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the avocado, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Salmon 120 g
• Lemon juice 2 tsp
• Fresh dill a few sprigs
• Avocado 1/2 small
• Extra-virgin olive oil 1 1/2 tsp

Method

1. Salmon skin-side down in the hot oil, pressed flat, four minutes without moving it.
2. Turn, one minute, off the heat - it keeps cooking on the plate.
3. Avocado alongside, lemon and dill over both.

Keto breakfast · 6 min

Almond & Flaxseed Porridge

2,416

kJ

577

Cal

12 g

PROTEIN

53 g

FAT

9.6 g

NET CARBS

9 g

FIBRE

22 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the blueberries, butter and leave the protein as it is.

Ingredients

• Almond meal 30 g
• Flaxseed (ground) 15 g
• Coconut cream 100 ml
• Cinnamon 1/2 tsp
• Blueberries 40 g
• Butter 8 g

Method

1. Warm the coconut cream with 80 ml water.
2. Stir the almond meal and flaxseed in, two minutes, until it thickens.
3. Butter and cinnamon through off the heat.
4. Blueberries on top - they bleed into it and do the sweetening.

Keto breakfast · 12 min

Zucchini & Feta Fritters

2,004

kJ

479

Cal

23 g

PROTEIN

39 g

FAT

5.1 g

NET CARBS

4 g

FIBRE

474 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Eggs 2
• Zucchini 150 g
• Almond meal 20 g
• Feta 30 g
• Fresh mint a few leaves
• Extra-virgin olive oil 2 1/2 tsp

Method

1. Grate the zucchini and wring it out in a tea towel. Do this properly or the fritters steam instead of frying.
2. Mix with the eggs, almond meal, crumbled feta and chopped mint.
3. Spoon into the hot oil, flatten, two minutes a side.
4. Drain briefly on paper.

Keto lunch · 10 min

Chicken Caesar without the Croutons

1,988

kJ

475

Cal

41 g

PROTEIN

33 g

FAT

2.2 g

NET CARBS

1 g

FIBRE

478 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the whole-egg mayonnaise, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Chicken breast 150 g
• Cos lettuce 80 g
• Parmesan cheese 15 g
• Dijon (low salt) 1 tsp
• Lemon juice 2 tsp
• Whole-egg mayonnaise 25 g
• Extra-virgin olive oil 1 tsp

Method

1. Cook the chicken in the oil, rest it five minutes, slice across the grain.
2. Whisk the mayonnaise, dijon and lemon into a dressing.
3. Toss the cos through it, chicken over, parmesan grated across.

Keto lunch · 6 min

Tuna & Avocado Boats

1,904

kJ

455

Cal

28 g

PROTEIN

35 g

FAT

1.9 g

NET CARBS

9 g

FIBRE

258 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the avocado, whole-egg mayonnaise and leave the protein as it is.

Ingredients

• Tuna (low sodium) 1 tin
• Celery 40 g
• Lemon juice 2 tsp
• Fresh parsley 10 g
• Avocado 1 medium
• Whole-egg mayonnaise 20 g

Method

1. Drain the tuna well and fork it through the mayonnaise, lemon and finely diced celery.
2. Halve the avocado, scoop a little from each half to widen the hollow.
3. Pile the tuna in, parsley over.

Keto lunch · 9 min

Greek Salad with Halloumi

1,328

kJ

317

Cal

11 g

PROTEIN

27 g

FAT

6.8 g

NET CARBS

3 g

FIBRE

598 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Halloumi and olives carry the sodium here, around 600 mg - the highest of the keto lunches.

Ingredients

• Halloumi 40 g
• Cucumber 100 g
• Tomato 1 small
• Red onion 20 g
• Kalamata olives 10 g
• Oregano 1/2 tsp
• Red wine vinegar 2 tsp
• Extra-virgin olive oil 1 tbsp

Method

1. Dry-fry the halloumi until it colours, then cut it into batons.
2. Chunk the cucumber and tomato, slice the onion paper-thin.
3. Dress with the oil, vinegar and oregano, halloumi and olives over the top.

Keto lunch · 10 min

Beef & Rocket with Mustard Dressing

2,325

kJ

556

Cal

51 g

PROTEIN

37 g

FAT

1.1 g

NET CARBS

1 g

FIBRE

282 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Grilled beef steak 150 g
• Rocket 40 g
• Parmesan cheese 10 g
• Dijon (low salt) 1 tsp
• Red wine vinegar 2 tsp
• Extra-virgin olive oil 1 1/2 tbsp

Method

1. Cook the steak hard and fast, rest it a full five minutes, slice thinly.
2. Whisk the dijon, vinegar and oil into a dressing.
3. Rocket dressed lightly, beef fanned over, parmesan shaved across.

Keto lunch · 8 min

Egg & Chicken Chopped Salad

2,460

kJ

588

Cal

46 g

PROTEIN

40 g

FAT

3.3 g

NET CARBS

6 g

FIBRE

214 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the avocado, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Boiled eggs 2
• Roast chicken breast 100 g
• Lettuce 60 g
• Cherry tomatoes 60 g
• Red wine vinegar 2 tsp
• Avocado 60 g
• Extra-virgin olive oil 1 tbsp

Method

1. Chop everything to roughly the same size - that's what makes a chopped salad work rather than a pile.
2. Eggs quartered, chicken sliced, avocado cubed.
3. Dress with the oil and vinegar, toss once, plenty of pepper.

Keto lunch · 8 min

Prawn & Cucumber with Lime Mayo

1,629

kJ

389

Cal

31 g

PROTEIN

26 g

FAT

3.2 g

NET CARBS

1 g

FIBRE

401 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the whole-egg mayonnaise, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Prawns 150 g
• Cucumber 100 g
• Lime juice 1 tbsp
• Fresh coriander 10 g
• Chilli 1/2 small
• Whole-egg mayonnaise 25 g
• Extra-virgin olive oil 1 tsp

Method

1. Sear the prawns in the oil, 90 seconds a side, no longer.
2. Ribbon the cucumber with a peeler.
3. Mix the mayonnaise with the lime and finely chopped chilli.
4. Prawns and cucumber tossed through, coriander over.

Keto lunch · 12 min

Paprika Chicken Lettuce Cups

1,723

kJ

412

Cal

31 g

PROTEIN

30 g

FAT

5.1 g

NET CARBS

2 g

FIBRE

137 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Chicken thigh 150 g
• Lettuce 6 leaves
• Sour cream 40 g
• Smoked paprika 1 tsp
• Garlic 2 cloves
• Lemon juice 2 tsp
• Extra-virgin olive oil 2 tsp

Method

1. Toss the diced thigh with the paprika and garlic.
2. Cook hard in the oil until the edges catch - that char is the flavour.
3. Lemon into the hot pan at the end to lift everything off the base.
4. Spoon into the lettuce cups, sour cream over.

Keto lunch · 10 min

Salmon & Asparagus Plate

1,740

kJ

416

Cal

29 g

PROTEIN

29 g

FAT

2.1 g

NET CARBS

2 g

FIBRE

70 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter (unsalted) and leave the protein as it is.

Ingredients

• Salmon 130 g
• Asparagus 100 g
• Lemon juice 1 tbsp
• Fresh dill a few sprigs
• Butter (unsalted) 15 g

Method

1. Salmon skin-side down in a hot dry pan, four minutes, turn for one.
2. Asparagus in the same pan with the butter, three minutes, still with bite.
3. Lemon and dill over both, the pan butter poured across.

Keto lunch · 10 min

Cauliflower Tabbouleh with Feta

1,682

kJ

402

Cal

13 g

PROTEIN

34 g

FAT

8.3 g

NET CARBS

6 g

FIBRE

442 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the slivered almonds, extra-virgin olive oil and leave the protein as it is.

Ingredients

• Cauliflower 150 g
• Fresh parsley 25 g
• Feta 35 g
• Tomato 60 g
• Lemon juice 1 tbsp
• Slivered almonds 20 g
• Extra-virgin olive oil 1 tbsp

Method

1. Pulse the cauliflower to rice in a processor, or grate it coarsely.
2. Dry-fry it three minutes to drive the moisture off - skip this and it waters the dressing down.
3. Cool, then fold through the chopped parsley, diced tomato, lemon and oil.
4. Feta crumbled over, almonds toasted and scattered.

Keto lunch · 6 min

Turkey, Cheddar & Avocado Roll-Ups

2,468

kJ

590

Cal

46 g

PROTEIN

41 g

FAT

1.6 g

NET CARBS

5 g

FIBRE

407 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the avocado, whole-egg mayonnaise and leave the protein as it is.

Ingredients

• Turkey breast 120 g
• Cheddar 30 g
• Lettuce 6 leaves
• Dijon (low salt) 1 tsp
• Avocado 1/2 small
• Whole-egg mayonnaise 22 g

Method

1. Mash the avocado with the mayonnaise and dijon.
2. Lay the turkey slices out, spread thinly, cheddar and lettuce along one edge.
3. Roll tight, cut each on the diagonal.

Keto dinner · 15 min

Garlic Butter Steak with Broccolini

2,714

kJ

649

Cal

60 g

PROTEIN

41 g

FAT

6.3 g

NET CARBS

3 g

FIBRE

141 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter (unsalted) and leave the protein as it is.

Ingredients

• Grilled beef steak 180 g
• Broccolini 120 g
• Garlic 3 cloves
• Black pepper to taste
• Butter (unsalted) 32 g

Method

1. Steak into a very hot dry pan, three minutes a side for medium-rare.
2. Butter and crushed garlic into the pan for the last minute, spooned over.
3. Rest the steak five minutes while the broccolini goes into the same pan.
4. Pour every bit of the pan butter over both.

Keto dinner · 18 min

Baked Salmon with Dill Cream

2,300

kJ

550

Cal

35 g

PROTEIN

40 g

FAT

4.5 g

NET CARBS

1 g

FIBRE

110 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Salmon 160 g
• Zucchini 120 g
• Sour cream 45 g
• Fresh dill 8 g
• Lemon juice 1 tbsp
• Extra-virgin olive oil 2 tsp

Method

1. Salmon into a 200C oven, 12 minutes, until it just flakes.
2. Zucchini in batons, cooked hard in the oil until browned at the edges.
3. Stir the dill and lemon through the sour cream - don't heat it or it splits.
4. Sauce spooned over at the table.

Keto dinner · 30 min

Chicken Thigh Traybake with Brussels Sprouts

2,288

kJ

547

Cal

39 g

PROTEIN

39 g

FAT

7.9 g

NET CARBS

6 g

FIBRE

151 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Chicken thigh 180 g
• Brussels sprouts 130 g
• Garlic 3 cloves
• Thyme 1/2 tsp
• Lemon juice 1 tbsp
• Extra-virgin olive oil 1 1/2 tbsp

Method

1. Halve the sprouts and toss everything with the oil, thyme and garlic.
2. Spread on a tray, cut sides of the sprouts down, 25 minutes at 210C.
3. Don't crowd the tray - crowded means steamed, and steamed sprouts are the reason people say they hate sprouts.
4. Lemon over as it comes out.

Keto dinner · 16 min

Lamb with Minted Yogurt & Green Beans

2,280

kJ

545

Cal

42 g

PROTEIN

38 g

FAT

7.6 g

NET CARBS

4 g

FIBRE

139 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Lean lamb 160 g
• Green beans 120 g
• Greek yogurt 60 g
• Fresh mint 10 g
• Garlic 1 clove
• Extra-virgin olive oil 1 1/2 tbsp

Method

1. Rub the lamb with half the oil and plenty of pepper, cook to your liking, rest it.
2. Beans in the rest of the oil, blistered but still squeaky.
3. Chop the mint into the yogurt with the crushed garlic.
4. Lamb sliced, yogurt alongside rather than over, so it stays cold.

Keto dinner · 12 min

Garlic Butter Prawns with Zucchini Noodles

1,960

kJ

469

Cal

39 g

PROTEIN

30 g

FAT

7.4 g

NET CARBS

2 g

FIBRE

346 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter (unsalted) and leave the protein as it is.

Ingredients

• Prawns 180 g
• Zucchini noodles 180 g
• Garlic 3 cloves
• Chilli 1/2 small
• Lemon juice 1 tbsp
• Fresh parsley 10 g
• Butter (unsalted) 34 g

Method

1. Zucchini noodles into a hot dry pan for 90 seconds, then out - any longer and they weep.
2. Butter, garlic and chilli into the pan, prawns in, 90 seconds a side.
3. Noodles back in, lemon over, tossed once.
4. Parsley through off the heat.

Keto dinner · 14 min

Five-Spice Chicken with Bok Choy

1,900

kJ

454

Cal

37 g

PROTEIN

32 g

FAT

6.3 g

NET CARBS

2 g

FIBRE

237 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the sesame oil and leave the protein as it is.

Ingredients

• Chicken thigh 180 g
• Asian greens 150 g
• Ginger 10 g
• Garlic 2 cloves
• Five-spice 1 tsp
• Rice vinegar 2 tsp
• Sesame oil 1 tbsp

Method

1. Toss the sliced thigh with the five-spice.
2. Very hot wok, half the oil, chicken in one layer, left alone until it colours.
3. Ginger and garlic in for thirty seconds only.
4. Greens and the rest of the oil, vinegar down the side of the pan, lid on for a minute.

Keto dinner · 15 min

Beef & Cauliflower Rice Bowl

2,502

kJ

598

Cal

34 g

PROTEIN

45 g

FAT

8.6 g

NET CARBS

9 g

FIBRE

156 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil, avocado and leave the protein as it is.

Ingredients

• Beef mince 160 g
• Cauliflower 160 g
• Tomato 60 g
• Cumin 1 tsp
• Smoked paprika 1 tsp
• Fresh coriander 10 g
• Extra-virgin olive oil 2 1/2 tsp
• Avocado 50 g

Method

1. Cauliflower pulsed to rice, dry-fried three minutes, set aside.
2. Mince into the hot oil, spread flat, left to brown before you break it up.
3. Spices and chopped tomato in, two minutes.
4. Over the cauliflower rice, avocado and coriander on top.

Keto dinner · 18 min

Almond-Crusted Fish with Broccoli

2,404

kJ

575

Cal

46 g

PROTEIN

38 g

FAT

5.0 g

NET CARBS

7 g

FIBRE

183 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter (unsalted) and leave the protein as it is.

Ingredients

• White fish 180 g
• Broccoli 140 g
• Almond meal 25 g
• Lemon juice 1 tbsp
• Fresh parsley 8 g
• Butter (unsalted) 28 g

Method

1. Press the almond meal onto the top of the fish with a little of the softened butter.
2. Bake at 200C, 12 minutes, until the crust is gold and the fish flakes.
3. Broccoli steamed briefly then tossed in the rest of the butter, browned in the pan.
4. Lemon and parsley over.

Keto dinner · 35 min

Eggplant & Beef Bake with Mozzarella

2,523

kJ

603

Cal

36 g

PROTEIN

44 g

FAT

9.8 g

NET CARBS

6 g

FIBRE

269 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the extra-virgin olive oil and leave the protein as it is.

Ingredients

• Beef mince 130 g
• Eggplant 160 g
• Mozzarella 45 g
• Tomato 1 small
• Garlic 2 cloves
• Oregano 1/2 tsp
• Fresh basil 8 g
• Extra-virgin olive oil 1 tbsp

Method

1. Slice the eggplant 1 cm thick, brush with half the oil, roast 15 minutes at 200C.
2. Brown the mince in the rest of the oil with the garlic and oregano, add the chopped tomato, simmer until thick.
3. Layer eggplant and mince in a dish, mozzarella torn over the top.
4. Back in the oven 12 minutes until it blisters. Basil over at the table.

Keto dinner · 14 min

Mackerel with Warm Buttered Cabbage

2,246

kJ

537

Cal

33 g

PROTEIN

39 g

FAT

7.6 g

NET CARBS

5 g

FIBRE

146 mg

SODIUM

Quantities are the standard serve. To make it lighter or larger, change only the butter (unsalted) and leave the protein as it is.

Ingredients

• Mackerel 160 g
• Shredded cabbage 160 g
• Red wine vinegar 2 tsp
• Caraway 1 tsp
• Fresh parsley 8 g
• Butter (unsalted) 20 g

Method

1. Cabbage into a wide pan with half the butter and the caraway, cooked hard until the edges catch.
2. Vinegar in at the end - it cuts the richness of the fish.
3. Mackerel skin-side down in the rest of the butter, four minutes, turn for one.
4. Parsley over both.