10 simple keto recipes for the work week
On weekdays you want food that tastes good, fits keto and doesn't take an hour to cook. These 10 recipes are all done in under 30 minutes, with ingredients you can pick up at any supermarket. No exotic powders, no secret online shops.
The biggest hurdle on keto isn't the theory. It's Tuesday evening at 6:30 when you come home tired and have no idea what to eat. That's when you reach for bread, pasta or a frozen meal. Sound familiar? This recipe list solves that.
Each recipe has 4 to 6 ingredients max, simple steps and clear macros. Bookmark this page, turn it into a shopping list, and your work week is covered.
Tips before you start
- Net carbs are total carbs minus fiber. That's the number you target on keto.
- Macros are approximate. Exact numbers vary by brand and serving size. Use them as a guideline, not as law.
- Fat is your friend. Don't swap butter for light margarine. On keto, fat is your fuel.
- Prep on Sunday. Make double portions of 2 or 3 recipes. In containers in the fridge they keep 2 to 3 days.
Breakfast and lunch
1. Scrambled eggs with avocado and bacon
Ingredients
- 3 eggs
- 4 strips of bacon
- ½ avocado
- 1 tablespoon butter
Method
- Cook the bacon crispy in a skillet. Set aside on paper towels.
- Whisk the eggs. Melt the butter in the same pan on low heat and pour in the eggs.
- Stir slowly with a spatula until the eggs are just set. Not too long, or they get dry.
- Plate up. Add the sliced avocado. Bacon alongside. Done.
2. Cheese omelet with spinach
Ingredients
- 3 eggs
- 40 grams shredded cheese (sharp cheddar or aged Gouda)
- 1 generous handful fresh spinach
- 1 tablespoon butter
- Salt and pepper
Method
- Whisk the eggs with a fork. Add salt and pepper.
- Melt the butter in a skillet on medium-high heat. Toss in the spinach and stir-fry 1 minute until wilted.
- Pour the egg mixture over the spinach. Let the bottom set (2 to 3 minutes).
- Sprinkle the cheese over one half. Fold the other half over it. Another minute and serve.
3. Tuna salad with mayo and cucumber
Ingredients
- 1 can of tuna in oil (about 150 grams, drained)
- 2 tablespoons mayonnaise (full-fat, no light)
- ½ cucumber, diced
- Juice of ½ lemon
- Salt and pepper
Method
- Drain the tuna and put it in a bowl.
- Dice the cucumber and add it.
- Stir in the mayo. Squeeze the lemon over it. Salt and pepper to taste.
- Mix well. Eat it as is, on lettuce leaves, or save it in a container for lunch at work.
Dinner
4. Chicken thighs in cream sauce with broccoli
Ingredients
- 4 chicken thighs (skin on, boneless)
- 200 grams broccoli, in florets
- 150 ml heavy cream
- 1 tablespoon butter
- 1 clove of garlic, minced
- Salt and pepper
Method
- Season the chicken thighs with salt and pepper. Cook them skin side down in butter over medium-high heat, 5 to 6 minutes per side until golden brown and cooked through.
- Boil the broccoli 3 to 4 minutes in salted water. Drain.
- Remove the chicken from the pan. Sauté the garlic 30 seconds in the same fat. Pour in the cream and let it reduce 2 to 3 minutes on low heat.
- Place the chicken thighs back in the sauce. Serve with the broccoli alongside. Spoon the cream sauce over.
5. Cauliflower rice stir-fry
Ingredients
- ½ cauliflower head, grated or pulsed in a food processor to "rice"
- 2 eggs
- 100 grams diced bacon
- 2 tablespoons soy sauce (check for sugar)
- 1 tablespoon sesame oil
Method
- Grate the cauliflower on a coarse grater or pulse it briefly in a food processor until rice-sized.
- Cook the diced bacon crispy in the sesame oil. Push to one side of the pan.
- Whisk the eggs and stir them in the pan until set. Break them into pieces.
- Add the cauliflower rice. Stir-fry 3 to 4 minutes on high heat while stirring. Add the soy sauce in the last minute.
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Ingredients
- 400 grams pork belly slices
- 300 grams sauerkraut (plain, no wine)
- 1 tablespoon lard or butter
- 1 teaspoon caraway seeds
- Salt and pepper
Method
- Season the pork belly slices with salt and pepper. Cook them in the lard or butter on medium-high heat, 4 to 5 minutes per side.
- Remove the meat from the pan and set aside.
- Add the sauerkraut to the same pan. Toss in the caraway seeds. Warm 5 minutes on low heat.
- Place the pork belly back on the sauerkraut. Cover and let it sit another 3 minutes. Serve right away.
7. Greek salad with feta and olives
Ingredients
- 1 cucumber, in half-moons
- 200 grams feta, cubed
- 100 grams black olives
- ½ red onion, sliced thinly
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
Method
- Slice the cucumber into half-moons. Slice the red onion thinly. Cube the feta.
- Put everything in a large bowl. Add the olives.
- Make the dressing: mix the olive oil with the red wine vinegar, salt and pepper.
- Pour the dressing over the salad and toss gently. Serve immediately.
8. Keto pancakes with almond flour
Ingredients
- 50 grams almond flour
- 2 eggs
- 2 tablespoons cream cheese (plain)
- 1 tablespoon butter (for cooking)
- Pinch of cinnamon (optional)
Method
- Mix the almond flour, eggs and cream cheese into a smooth batter. Add cinnamon if desired.
- Melt a little butter in a skillet on low to medium heat.
- Spoon a small amount of batter into the pan (they'll be smaller than regular pancakes). Cook 2 minutes until the bottom is set.
- Flip carefully. Another 1 to 2 minutes. Repeat until the batter is gone.
- Serve with a knob of butter or a few fresh berries.
Snacks
9. Cucumber boats with cream cheese and salmon
Ingredients
- 1 cucumber
- 100 grams cream cheese (plain)
- 100 grams smoked salmon
- Fresh dill (optional)
Method
- Halve the cucumber lengthwise. Scoop out the seeds with a spoon to create two "boats".
- Fill the hollows with cream cheese. Spread evenly.
- Lay the smoked salmon strips on top. Garnish with fresh dill if you like.
- Slice into 3 to 4 cm pieces. Serve as a snack or side.
10. Keto fat bombs with chocolate and coconut
Ingredients
- 100 grams coconut oil
- 2 tablespoons unsweetened cocoa powder
- 2 tablespoons shredded coconut
- Pinch of sea salt
Method
- Melt the coconut oil in a small saucepan on low heat (or in the microwave, 30 seconds).
- Stir in the cocoa powder until smooth. Add a pinch of sea salt.
- Divide the mixture into a silicone ice cube tray or mini muffin mold. Sprinkle shredded coconut on each piece.
- Freeze 30 minutes until firm. Store in the fridge; they melt quickly at room temperature.
How to build a weekly menu from this
You don't have to make a different recipe every day. Pick 3 or 4 from this list and make double portions. A work week could look like this:
- Monday: Scrambled eggs with avocado and bacon. Chicken thighs with broccoli in cream sauce.
- Tuesday: Cheese omelet with spinach. Leftover chicken thighs from yesterday.
- Wednesday: Tuna salad in lettuce cups. Cauliflower rice stir-fry.
- Thursday: Scrambled eggs with bacon. Pork belly with sauerkraut.
- Friday: Keto pancakes. Greek salad with feta.
In between: cucumber boats or a couple of fat bombs. Need more inspiration? Check out our complete keto meal plan with shopping list.
Common mistakes when cooking keto
Even with the right recipes, things sometimes go wrong. Three things to watch:
- Too little fat. If you cook meat in a dry pan and skip the cream, you'll consume too few calories. You'll get hungry and reach for bread. Use butter, olive oil and full-fat dairy.
- Hidden carbs. Always check the label. Soy sauce can contain sugar. Ready-made spice mixes are often full of starch. Ketchup is a carb bomb.
- Forcing too much variety. You don't have to eat something new every day. Two or three favorite recipes on repeat is fine. Consistency beats creativity when it comes to results.
Note. These recipes are intended for healthy adults following a ketogenic diet. Do you have a medical condition, allergies or take medications? Consult your doctor or dietitian before making major changes to your diet.