When you’re following a ketogenic diet, it’s not always easy to figure out what to eat meal after meal. By definition, keto diets seriously restrict carbohydrate intake so that you achieve a state of metabolic ketosis. For most people, that means eating no more than 50 grams of carbs per day. Some people need to consume even less—more like 20-30 grams per day.
In practice, that means your meals and snacks will consist mostly of meat, eggs, vegetables, nuts and seeds, dairy products, and fats (like avocado oil and olive oil). You’ll have to limit or eliminate grains and added sugars, two big sources of carbohydrate in most people’s diets. Even fruit can put you over your carb limit if you don’t watch the portion size.
That might sound pretty limited, but you can make countless delicious dishes with those ingredients and the right cooking oils, sauces, and condiments to keep things interesting. Primal Kitchen makes a wide variety of flavorful sauces without cane sugar or high fructose corn syrup, which add unwanted carbs, and many of our products are Keto Certified.
Need help figuring out what to eat? Here are some of our favorite low-carb recipes!
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Want to learn more about keto diets?
Start with this post: What Is the Keto Diet?
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Keto-friendly Breakfast Recipes
Ham and Eggs Breakfast Cups
For the ultimate portable keto breakfast, try these baked egg cups. Customize them with your favorite combo of meat and veggies. Check out the recipe for ideas!
Keto Eggs Benedict
Ditch the English muffin and voilà—eggs benedict that fits keto macros! Our simple 2-ingredient hollandaise replacement makes this recipe even easier.
Southwest Omelet
When you need a filling breakfast that’s anything but boring, this southwest omelet topped with Primal Kitchen Buffalo Sauce is just the ticket.
Breakfast Meatza
Pizza—not so keto. Meatza—totally keto! With a meatza, the meat IS the crust. This breakfast variety is topped with eggs and bacon, but if you’re getting sick of eggs for breakfast, try it with cooked chicken or shrimp instead.
Chaffles (with yummy variations)
Chaffles are fantastic when you want something that feels more like a traditional carb-y breakfast item that still fits the keto bill. You can also use chaffles in place of bread to make a sandwich!
Keto Breakfast Tacos
This recipe requires a little more effort since you’ll be making your taco shells out of cheese, but it’s totally worth it. Once you know how to make these cheese shells, you can fill them with any ingredients your heart desires!
Keto-friendly Main Dishes (Lunch & Dinner)
Baked Caesar Chicken Breasts
If there’s one trick to being successful with a keto diet, it’s to always have low-carb food on hand that you can easily turn into quick meals. In other words: meal prep. This is the perfect recipe for making ahead of time and turning into salads, lettuce wraps, soups, macro bowls, or just eating as a simple snack.
Slow Cooker Ranch Chicken
The ultimate combo: chicken, cheese, bacon, and ranch (in this case, Primal Kitchen No-Dairy Ranch with good fats from avocado oil). There’s nothing better.
Keto “Pasta” with Garlic and Olive Oil
“Keto” and “pasta” are not two words you usually see together! Most pasta, even non-wheat versions made with legumes like chickpea, packs too much of a carb punch to enjoy on a keto diet. This recipe uses a keto-friendly alternative: heart of palm “noodles.” Add chicken or shrimp for more protein.
Egg Roll Bowl
A complete meal in one dish that’s ready in 15 minutes. Made with Primal Kitchen’s Keto Certified No Soy Teriyaki, this is going to become one of those meals you make on repeat because it’s just so good.
Dijon Mustard Salmon
Dress up plain salmon with an herby dijon mustard sauce. It’s easy enough for a quick weeknight dinner, but it tastes like something you’d find on a fancy restaurant menu.
No-bean Chili
We won’t wade into the debate about whether beans do or do not belong in chili. However, it is hard to work them into a keto diet due to their carb load—hence the no-bean chili recipe here.
Keto Chicken Parmesan
Usually chicken parm is breaded and fried. This version is as close to the real thing as possible while keeping the carbs in check. Cheesy, savory, and decadent, don’t skip this family-style favorite.
Keto-friendly Side Dishes and Salads
Ranch Mashed Cauliflower
Keto folks simply adore swapping cauliflower for potatoes and rice, but there’s only so much cauliflower a person can eat before getting bored. That’s where ranch dressing comes in. Everything is better with ranch.
Crispy Smashed Brussels Sprouts
Brussels sprouts, but make them finger food. This one is for all the people who think they don't like Brussels sprouts.
Sheet Pan Cobb Salad
Cobb salads are perfect for keto/Primal/paleo eaters. Fresh low-carb veggies; protein from chicken, eggs, and bacon; and healthy fats from Primal Kitchen Ranch Dressing made with avocado oil. This version is made to share, but you won’t want to.
Kale Salad with Avocado Oil & Vinegar Dressing
This simple salad feels hearty thanks to the crunchy kale base. The recipe calls for chicken, but you could omit the chicken and serve it as a side salad with just about any main dish.
Creamy Cucumber Salad
Bookmark this recipe for when your summer garden is exploding with cucumbers. This chilled salad pairs well with salmon, burgers, and grilled chicken or shrimp skewers.
Keto-friendly Snacks
Air Fryer Steak Bites
Looking for a high-protein snack that’s not cottage cheese or a shake? Look no further than these air-fried steak bites dipped in your favorite sauce. If you don’t have an air fryer, try these grilled steak bites instead. These are also great for a carnivore diet.
Easy Deviled Eggs (Just 4 ingredients!)
Deviled eggs can be made in advance, packed in to-go containers, and served with just about any outdoor dining or picnic menu recipe. Our version uses only four ingredients, and includes tips for cooking the perfect hard boiled eggs.
Chorizo Stuffed Jalapeños
If you love jalapeño poppers, our remake may be just the thing to satisfy that salty-spicy craving. Instead of breading and deep frying, we blister our jalapeńos in the oven; this enhances their slightly smoky and spicy flavor even more.
Antipasto Skewers
These Italian Antipasto Skewers bring the salty, rich flavors of an antipasto platter to a handheld snack. They’re attractive enough to serve at a cocktail party but easy enough for an everyday snack.
Bacon-Wrapped Hot Dog Bites
Who says hot dogs are just for kids? This grown-up snack (that kids will love, too) ditches the bun and adds bacon because bacon makes everything better.
Keto-friendly Treats & Desserts
Pumpkin Spice Keto Donuts
Donuts probably shouldn’t be an everyday food on a keto diet, but for an occasional sweet treat, these fall-flavored donuts made with almond flour and low-carb sweetener can fit your macros. Dunking in a steaming hot cup of coffee is optional.
Holiday Buckeyes
These chocolate-y, peanut-buttery morsels satisfy a peanut butter cup craving without all the sugar. And these buckeyes have a surprise bonus: collagen peptides!
Pumpkin Spice Latte with Collagen
A traditional coffee shop PSL is going to put you near, if not over, your carb limit for the day with just one serving. This version has just a fraction of the carbs with extra collagen protein to boot.
Strawberry Orange Collagen Pops
When the weather is hot and you want something cool, these fruity, refreshing ice pops hit the spot.
