20 Keto Dishes With Under 3g Net Carbs
1. Baked Chicken Breast
Juicy oven-baked chicken needs little more than salt, pepper and olive oil to shine. Season boneless, skinless chicken breasts with sea salt, cracked black pepper and drizzle lightly with olive oil before baking in a 400F oven 15-20 minutes until browned on the outside and cooked through completely. The simple seasoning allows the tender, juicy chicken flavor to really sing while using just a touch of quality oil renders crispy browned bits on the edges encasing a perfectly moist interior. Enjoy as is or use in other dishes.
Ingredients:
- Boneless skinless chicken breasts
- Olive oil
- Salt
- Pepper
Recipe
2. Seared Salmon Filet
Rich buttery salmon gets seared to caramelized perfection in an instant. Brush the center of skinned salmon filets lightly with avocado oil first before seasoning simply with just sea salt and black pepper. Place salmon seasoned-side down into a hot skillet flipping once half way through, about 3 minutes per side. This quick cooking at high heat renders a crispy top browned crust while allowing inner flesh to cook through until just barely translucent in center. For extra richness, top with a knob of butter allowing it to melt over salmon before serving.
Ingredients:
- Salmon fillets
- Avocado oil
- Butter (optional)
- Salt
- Pepper
Recipe
3. Beef Steak Strips
Perfectly caramelized and tender pan seared steak needs little more than high heat, salt and pepper to achieve maximum rich beefy flavor. Pat dry flank or skirt steak before seasoning generously with sea salt and ground pepper. Add just a small drizzle of avocado oil to a large hot skillet and sear seasoned steak strips on each side just 90 seconds to 2 minutes. The browning adds tons of flavor during this quick cooking while keeping interior tender and juicy.
Ingredients:
- Flank, skirt or hanger steak
- Avocado oil
- Sea salt
- Pepper
Recipe
4. Grilled Shrimp Skewers
Make the most of sweet, plump shrimp by quickly grilling them on skewers with just a touch of seasoning. Thread peeled shrimp onto skewers before brushing lightly with avocado oil and sprinkling with smoked paprika, onion powder and salt. Grill over direct high heat just 2-3 minutes per side until char marks show and shrimp become opaque. Squeeze fresh lemon over top when finished for added bright flavor.
Ingredients:
- Shrimp
- Avocado oil
- Smoked paprika
- Onion powder
- Salt
- Lemon
Recipe
5. Fried Eggs
Protein-rich fried eggs seasoned with just a touch of salt make the perfect low effort, low carb dish in minutes. Heat just a teaspoon avocado oil in a nonstick skillet over medium high heat before cracking eggs directly in. Covering loosely with a lid helps steam cook the tops before flipping to finish whites to desired doneness while keeping tender yolky centers. Lightly sprinkle just-cooked whites with flaky sea salt for added flavor without overpowering their perfection.
Ingredients:
- Eggs
- Avocado oil
- Sea salt
Recipe
6. Veggie Omelette
Lightened up omelettes baked in the oven emerge fluffy and filled to the brim with your choice of low carb fillings. Whisk eggs vigorously before mixing in diced veggies like bell peppers, onions, tomatoes, spinach, broccoli, zucchini, etc and shredded cheese. Transfer egg mixture to a well greased pie plate, distributing fillings evenly before placing dish in a hot oven until set, about 12 minutes. Cut into wedges and serve hot.
Ingredients:
- Eggs
- Vegetables
- Shredded cheese
Recipe
7. Bacon
Crispy, salty pork bacon needs no recipe, just quality ingredients cooked properly. Choose responsibly raised, uncured bacon with no sugar added. Arrange strips evenly in a cold skillet before turning heat to medium. Flip halfway through, about 8 minutes total for crispy bacon rendered of fat. Drain briefly on paper towel before crumbling over dishes or serve bacon strips whole for dipping into runny egg yolks and the like.
Ingredients:
- No sugar added uncured bacon
Recipe
8. Roasted Chicken Wings
Crispy, sticky oven-baked chicken wings showcase the natural flavors of quality poultry simply seasoned. Toss drummettes and flats in avocado oil before laying out on sheet pans and generously seasoning with spices like garlic powder, onion powder and smoked paprika before roasting at 425F, 40 minutes, flipping once halfway through. Without the need for sugary sauces, this method relies on skillet skills bringing juicy, crispy chicken flavor to the forefront.
Ingredients:
- Chicken wings
- Avocado oil
- Garlic powder
- Onion powder
- Smoked paprika
Recipe
9. Chicken Salad
Transform simple green salad into a hearty protein-packed meal by topping with seared, sliced chicken breast seasoned to perfection. Start by pan searing boneless, skinless chicken breasts in just a small amount of avocado oil to retain moisture before cutting into slices. Arrange sliced chicken artfully over mixed greens, tomatoes, shredded carrots and red onion. Drizzle lightly with olive oil and red wine vinegar. The fresh, nutritious produce pairs perfectly with hot, juicy chicken.
Ingredients:
- Mixed greens
- Chicken breast
- Tomatoes
- Carrots
- Red onion
- Olive oil
- Red wine vinegar
Recipe
10. Broccoli with Cheese
Broccoli roasted high heat transforms from boring to addictive goodness with some salty, creamy cheese stirred in. Toss large broccoli florets in avocado oil before evenly spacing out on a lined baking sheet. Roast on high at 450F for 15 minutes until browned in spots before removing and immediately tossing with shredded cheddar cheese so it melts while broccoli stays hot and crisp tender. The cheese perfectly compliments and enhances the sweet nuttiness of the vegetable.
Ingredients:
- Broccoli florets
- Avocado oil
- Shredded cheddar cheese
Recipe
11. Cauliflower Fried Rice
Transform cauliflower florets into fluffy, fried rice style “grains” bulked up with eggs, vegetables and meat that tastes like the real thing thanks to intentional seasoning. Pulse raw cauliflower into rice-sized crumbles before sautéing in a hot skillet along with diced onions, carrots, peas and scrambled eggs finished with coconut aminos instead of soy sauce. Mix in chopped chicken too for added protein. Customize flavors and textures to preference just like real fried rice.
Ingredients:
- Riced cauliflower
- Eggs
- Onion
- Carrots
- Peas
- Chicken (optional)
- Coconut aminos
Recipe
12. Zoodles Marinara
Transform fiber-rich zucchini into long noodles simply by spiralizing before simmering briefly in meaty marinara sauce with Italian meatballs for a healthier, lighter take on pasta night. Quickly sauté store bought or homemade marinara before adding bite-sized meatballs to simmer then mix with just-tender zucchini noodles removed from heat. Top with shredded parmesan for a flavorful dish that eats like the traditional, starchy pasta favorite.
Ingredients:
- Zucchini noodles
- Marinara sauce
- Meatballs
- Parmesan cheese
Recipe
13. Sautéed Kale
Tender, massaged kale gets lightly cooked retaining all its nutritious qualities efficiently sautéed with quality oil and minimal seasonings bringing out its sweetness. Rip leaves from stems before rubbing raw kale thoroughly with hands until leaves break down and soften before heating a skillet with avocado oil over medium high heat. Cook kale just until wilted down stirring frequently, about 3-4 minutes before plating and finishing with a pinch of salt.
Ingredients:
- Kale
- Avocado oil
- Salt
Recipe
14. Cauliflower Mash
Transform cauliflower into smooth, creamy mashed potatoes by steaming florets before blending with butter and cheese for a lighter, vegetable-forward take. Cut cauliflower into small even florets and steam until very soft, about 15 minutes before transferring to a food processor along with butter cubes and shredded parmesan. Blend until completely smooth then season to taste. Enjoy this mash just like the starchy original.
Ingredients:
- Cauliflower florets
- Butter
- Parmesan cheese
- Salt & pepper to taste
Recipe
15. Meatballs Marinara
Simple Italian-style beef meatballs simmered in marinara sauce pack rich flavor beautifully complemented by salty parmesan cheese with little effort or expense. Form ground beef into small meatballs before browning all over then add to a skillet with marinara sauce heating through about 15 minutes. Serve atop “zoodles” or roasted spaghetti squash before finishing with freshly shredded parmesan for the perfect meaty, cheesy bite.
Ingredients:
- Ground beef
- Marinara sauce
- Parmesan cheese
Recipe
16. Fajita Peppers and Onions
Caramelized bell peppers and onions classically used to fill fajita wraps find their full flavors emerging properly cooked in just enough oil to enhance natural sweetness. Thinly slice assorted bell peppers and onions before heating just 2 tsp avocado oil in a hot skillet. Cook on very high stirring constantly until vegetables soften while nicely browning in spots, about 8 minutes. Transfer portions atop lettuce or grain free wraps finishing with desired protein.
Ingredients:
- Bell peppers
- Onions
- Avocado oil
Recipe
17. Spaghetti Squash Carbonara
Transform spaghetti squash strands into a lighter take on cheesy carbonara sauce coating each tender piece in savory egg and bacon decadence. Scrape cooked spaghetti squash strands from shell before mixing raw egg and parmesan vigorously to emulsify then add to hot pan of crispy bacon crumbles with squash to gently heat while thickening sauce without curdling egg. Toss gently combining all before serving this clever play on indulgent pasta carbonara.
Ingredients:
- Cooked spaghetti squash
- Egg
- Parmesan
- Bacon crumbles
Recipe
18. Salmon Avocado Bites
Pair rich, velvety avocado halves with tender smoked salmon for the perfect high healthy fat finger food snack or starter. Carefully slice avocado halves before sandwiching folds of smoked salmon inside each opening. Top salmon lightly with a spritz of lemon and extra doses of sea salt crystals. Enjoy this protein-packed pairing as is straight from skins with fork or spoon.
Ingredients:
- Avocado
- Smoked salmon
- Lemon
- Flaky sea salt
Recipe
19. Tuna Lettuce Wraps
Flaky canned tuna mixes effortlessly with cool mayo and bits of relish and onion for classic tuna salad used far beyond sandwiches contained beautifully here with crisp cool lettuce leaves replacing bread. Simply mix tuna salad ingredients gently together before scooping generous portions into a variety of lettuce leaf choices. This protein-packed portable snack holds together perfectly and makes lettuce cups infinitely more exciting.
Ingredients:
- Canned tuna
- Lettuce leaves
- Mayonnaise
- Dill relish
- Diced onion
Recipe
20. Pho Broth and Meat
Rich bone broth packed with aromatic spices like garlic, onion and cinnamon simmers away with beef and brisket for hours making the base of traditional Vietnamese pho perfectly suited to keto when skipping the rice noodles. Load deep bowls with cooked thinly sliced beef then top generously with slow-simmered bone broth, fresh tender herbs and sprouts for an incredibly flavorful soup-based meal without the carbs.
Ingredients:
- Bone broth
- Beef brisket, steak or meatballs
- Bean sprouts
- Fresh herbs (mint, basil, cilantro)
