Are you tired of sacrificing flavor for a healthy diet? Do you want to lose weight and feel great, but struggle with high-calorie ingredients common in traditional keto recipes? You’re not alone! The ketogenic diet is incredibly popular for its rapid weight loss benefits, but many people find it challenging to make the transition due to the rich and heavy nature of typical keto foods. That’s why we’ve put together this list of 20 delicious low-fat keto recipes that will satisfy your cravings while keeping you on track with your weight loss goals.
Low Fat Keto Avocado Egg Salad
A creamy and refreshing twist on classic egg salad, this recipe is perfect for those following a ketogenic diet.
Ingredients:
– 4 large eggs, hard-boiled and diced
– 1 ripe avocado, mashed
– 1/2 cup chopped fresh cilantro
– 1 tablespoon freshly squeezed lime juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a medium bowl, combine the diced eggs, mashed avocado, chopped cilantro, lime juice, salt, pepper, and red pepper flakes (if using).
2. Mix well until all ingredients are fully incorporated.
3. Chill in the refrigerator for at least 30 minutes to allow flavors to meld together.
4. Serve on its own or use as a topping for salads, vegetables, or low-carb wraps.
Cooking Time: None
Nutritional Information (per serving):
– Calories: 320
– Fat: 26g
– Protein: 18g
– Carbohydrates: 6g
– Fiber: 4g
– Net Carbs: 2g
Zucchini Noodles with Low Fat Pesto
Transform zucchinis into a healthy and flavorful substitute for traditional pasta, paired with a creamy low-fat pesto sauce. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 2 medium zucchinis
– 1/4 cup low-fat pesto (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, red pepper flakes for added flavor
Instructions:
1. Preheat a spiralizer or use a vegetable peeler to create zucchini noodles.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, or until slightly tender.
4. Stir in the low-fat pesto and season with salt, pepper, garlic powder (if using).
5. Serve hot, garnished with additional parsley or basil if desired.
Cooking Time: 10-12 minutes
Grilled Chicken with Low Fat Cauliflower Mash
This recipe combines the flavor of grilled chicken with the creamy goodness of cauliflower mash, all while keeping calories and fat content low. Perfect for a quick and healthy dinner!
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 heads of cauliflower
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh parsley for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper.
3. Brush the mixture onto both sides of the chicken breasts.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, steam cauliflower florets in a steamer basket until tender.
6. Mash cauliflower with a fork until desired consistency is reached.
7. Serve grilled chicken alongside low-fat cauliflower mash and garnish with lemon wedges and parsley if desired.
Cooking Time: 15-20 minutes
Low Fat Keto Broccoli Cheddar Soup
Savor a creamy and comforting bowl of goodness while staying true to your keto lifestyle with this low-fat broccoli cheddar soup recipe. With only 10g of carbs per serving, you can enjoy it guilt-free!
Ingredients:
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 4 cups broccoli florets
– 2 cups chicken broth (low-sodium)
– 1 cup grated cheddar cheese (reduced-fat)
– 1/2 cup heavy cream or half-and-half (low-fat)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high.
2. Add onion and garlic; sauté until tender, about 3-4 minutes.
3. Add broccoli and chicken broth; bring to a boil, then reduce heat and simmer for 10-12 minutes or until broccoli is tender.
4. Use an immersion blender (or transfer soup to a blender) to puree the mixture until smooth.
5. Stir in cheddar cheese and heavy cream or half-and-half until melted and combined.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with additional broccoli florets if desired.
Cooking Time: 20-25 minutes
Baked Salmon with Low Fat Lemon Butter Sauce
A refreshing twist on traditional salmon recipes, this baked salmon dish is perfect for a quick and healthy weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup low-fat butter, softened
– 2 lemons, juiced
– 2 cloves garlic, minced
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together softened butter, lemon juice, garlic, and Dijon mustard until smooth.
5. Brush the lemon butter mixture evenly over the salmon fillets.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Tips: Serve with your favorite sides, such as roasted vegetables or quinoa. Garnish with chopped parsley for added flavor and visual appeal.
Low Fat Keto Spinach and Feta Stuffed Mushrooms
Elevate your snack game with this flavorful and nutritious recipe that combines the creaminess of feta, the earthiness of mushrooms, and the boost of spinach. Perfect for a quick and satisfying keto-friendly bite.
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled low-fat feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine spinach, feta, garlic, salt, and pepper.
3. Brush mushroom caps with olive oil and fill each cap with the spinach-feta mixture.
4. Place stuffed mushrooms on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until mushrooms are tender and filling is heated through.
Cooking Time: 15-20 minutes
Cauliflower Fried Rice with Low Fat Soy Sauce
Transform cauliflower into a delicious and healthy fried rice alternative, perfect for a quick weeknight dinner or lunchbox addition. This recipe uses low-fat soy sauce to reduce the sodium content while maintaining the savory flavor.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of cooked chicken or tofu (optional)
– 2 teaspoons of low-fat soy sauce
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the diced onion and cook until translucent, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the cauliflower “rice” and cooked chicken or tofu (if using). Stir-fry for about 5 minutes, breaking up any clumps with a spatula.
6. Season with low-fat soy sauce, salt, and pepper to taste.
Cooking Time: 15-20 minutes
Low Fat Keto Turkey Meatballs with Zoodles
A delicious and healthier twist on traditional meatballs, these turkey meatballs are low in fat and carbs, making them a great fit for a keto diet. Serve with zucchini noodles (zoodles) for a nutritious and flavorful meal.
Ingredients:
– 1 lb ground turkey breast
– 1/4 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh basil
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 tsp garlic powder
– 1 cup zucchini noodles (zoodles)
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, combine ground turkey, almond flour, Parmesan cheese, egg, parsley, basil, salt, pepper, and garlic powder. Mix well with your hands until just combined.
3. Use your hands to shape mixture into meatballs (about 20-25). Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 18-20 minutes or until cooked through.
5. Cook zoodles according to package instructions. Serve with turkey meatballs.
Cooking Time: 20-22 minutes
Greek Salad with Low Fat Keto Dressing
This classic Greek salad gets a low-fat makeover with a creamy keto dressing that’s perfect for those watching their macros. With just the right balance of tangy and sweet, this recipe is sure to become a new favorite.
Ingredients:
– 4 cups mixed greens (Romaine, arugula, spinach)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber, sliced
– 1/2 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped Kalamata olives
– 2 tbsp Low Fat Keto Dressing (see below)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, feta cheese, and olives.
2. Drizzle with Low Fat Keto Dressing and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately.
Low Fat Keto Dressing:
– 1/2 cup mayonnaise
– 1/4 cup plain Greek yogurt
– 2 tbsp lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
Combine all ingredients in a bowl and whisk until smooth. Refrigerate for at least 30 minutes before serving.
Cooking Time: None! Simply assemble the salad and dress just before serving.
Low Fat Keto Eggplant Parmesan
This low-carb, keto-friendly twist on classic eggplant parmesan reduces the fat content while maintaining the rich flavors and textures you love. Perfect for a guilt-free dinner or lunch.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup whole-milk ricotta cheese
– 1/2 cup grated part-skim mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together ricotta, mozzarella, and Parmesan cheeses.
3. Brush both sides of eggplant slices with olive oil and season with salt and pepper.
4. Dip each eggplant slice into the cheese mixture, coating evenly.
5. Place coated eggplant slices on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until golden brown.
7. Serve hot, garnished with chopped fresh basil leaves if desired.
Cooking Time: 20-25 minutes
Grilled Shrimp with Low Fat Garlic Butter
Savor the flavor of succulent shrimp smothered in a rich and creamy garlic butter, minus the extra calories. This recipe is perfect for seafood lovers looking to make a healthier choice.
Ingredients:
– 1 pound large shrimp, peeled and de-veined
– 2 tablespoons low-fat butter (softened)
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together softened butter, garlic, and lemon juice.
3. Brush both sides of shrimp with the garlic butter mixture.
4. Season with salt and pepper to taste.
5. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 6-8 minutes
Low Fat Keto Cucumber Avocado Salad
A simple yet flavorful salad that’s perfect for hot summer days. This recipe combines the creamy texture of avocado with the cooling effect of cucumber, all while staying within keto guidelines.
Ingredients:
– 2 ripe avocados, diced
– 4 cucumbers, sliced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– 1/4 teaspoon garlic powder (optional)
Instructions:
1. In a large bowl, combine diced avocado, sliced cucumbers, and cherry tomatoes.
2. Sprinkle chopped cilantro over the top.
3. Squeeze lime juice evenly over the salad and toss to coat.
4. Season with salt, pepper, and garlic powder (if using).
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Stuffed Bell Peppers with Low Fat Ground Turkey
A flavorful and healthy twist on a classic recipe! This dish is perfect for a weeknight dinner or a special occasion. By using low-fat ground turkey and bell peppers, you’ll enjoy a nutritious meal that’s also delicious.
Ingredients:
– 4 large bell peppers, any color
– 1 pound low-fat ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked brown rice
– 1 cup canned black beans, drained and rinsed
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking it up with a spoon as it cooks.
4. Add chopped onion and minced garlic; cook until onion is translucent.
5. Stuff each bell pepper with cooked turkey mixture, rice, black beans, cumin, salt, and pepper.
6. Place stuffed peppers in a baking dish and cover with aluminum foil.
7. Bake for 30 minutes. Remove foil and bake an additional 10-15 minutes, or until bell peppers are tender.
Cooking Time: 40-45 minutes
Low Fat Keto Creamy Tomato Basil Soup
This refreshing soup is a perfect blend of flavors, combining the sweetness of tomatoes with the brightness of basil and a hint of creaminess. A great way to enjoy a low-fat and keto-friendly meal on a chilly day.
Ingredients:
– 2 cups of fresh or canned crushed tomatoes
– 1/4 cup of heavy cream (or half-and-half)
– 2 tablespoons of unsalted butter
– 2 cloves of garlic, minced
– 1/2 cup of chopped fresh basil
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat.
2. Add the garlic and cook for 1-2 minutes until fragrant.
3. Pour in the crushed tomatoes and stir well.
4. Bring the mixture to a simmer and let it cook for 15-20 minutes or until the soup has thickened slightly.
5. Stir in the heavy cream and chopped basil.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Baked Cod with Low Fat Herb Crust
A flavorful and healthy twist on traditional fish recipes, this baked cod dish is perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup low-fat plain Greek yogurt
– 2 tbsp chopped fresh parsley
– 1 tsp dried thyme
– 1/2 tsp paprika
– Salt and pepper, to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, mix together yogurt, parsley, thyme, paprika, salt, and pepper.
4. Place cod fillets on the prepared baking sheet.
5. Brush each fillet with olive oil and top with the herb mixture.
6. Bake for 12-15 minutes or until cooked through.
7. Serve hot with lemon wedges, if desired.
Cooking Time: 12-15 minutes
Low Fat Keto Cabbage Stir Fry
Kick-start your day with a nutrient-dense and flavorful stir fry that combines the crunch of cabbage, the savory taste of pork, and the aroma of ginger. This low-fat keto recipe is perfect for a quick and easy breakfast or lunch.
Ingredients:
– 1 medium head of cabbage, thinly sliced
– 2 oz cooked pork (such as bacon or ham), diced
– 2 cloves of garlic, minced
– 1-inch piece of fresh ginger, grated
– 1/4 cup of low-fat coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat.
2. Add the diced pork and cook until browned, about 3-4 minutes.
3. Add the minced garlic and grated ginger; cook for an additional minute.
4. Add the sliced cabbage to the skillet; cook until tender, about 5-6 minutes.
5. Stir in the low-fat coconut milk; season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Cauliflower Pizza with Low Fat Cheese
Transforming cauliflower into a pizza crust has never been easier! This recipe combines the flavors of Italy with a healthier twist, using low-fat cheese and no refined sugars.
Ingredients:
– 1 head of cauliflower
– 2 tbsp olive oil
– 1/4 cup low-fat mozzarella cheese, shredded
– 1/4 cup chopped fresh parsley
– 1 tsp dried oregano
– Salt and pepper to taste
– Optional: your favorite pizza toppings
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse in a food processor until it resembles rice.
4. Microwave for 4 minutes, then let cool.
5. Transfer the “rice” to a clean dish towel and wrap tightly.
6. Squeeze out as much moisture as possible.
7. Roll out the cauliflower mixture into a circle or rectangle shape.
8. Brush with olive oil and sprinkle with low-fat mozzarella cheese.
9. Top with parsley, oregano, salt, and pepper.
10. Bake for 15-20 minutes or until golden brown.
Cooking Time: 15-20 minutes
Low Fat Keto Spicy Tuna Lettuce Wraps
These spicy tuna lettuce wraps are a delicious and healthy twist on traditional sushi rolls. With only 5g of carbs per serving, you can enjoy the flavors without worrying about going over your daily limit.
Ingredients:
– 1 can of low-mercury tuna (drained and flaked)
– 1/4 cup of mayonnaise
– 1 tablespoon of Dijon mustard
– 1 teaspoon of sriracha sauce
– 2 tablespoons of chopped green onions
– 2 lettuce leaves
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, mix together the tuna, mayonnaise, Dijon mustard, and sriracha sauce until well combined.
2. Spoon about 1/4 cup of the tuna mixture onto each lettuce leaf.
3. Top with chopped green onions and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Servings: 2-3 wraps
Grilled Veggie Skewers with Low Fat Marinade
Elevate your outdoor cooking experience with this flavorful and healthy recipe that’s perfect for a quick weeknight dinner or a summer gathering. This low-fat marinade brings out the natural sweetness of colorful vegetables, grilled to perfection on skewers.
Ingredients:
– 1 cup mixed vegetables (bell peppers, zucchini, mushrooms, cherry tomatoes)
– 1/4 cup low-fat plain Greek yogurt
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together yogurt, olive oil, lemon juice, garlic powder, salt, and pepper.
3. Thread vegetables onto skewers, leaving a small space between each piece.
4. Brush both sides of the vegetables with the marinade.
5. Grill for 10-12 minutes, turning occasionally, until vegetables are tender and slightly charred.
6. Serve hot with your favorite sides or as a main dish.
Cooking Time: 10-12 minutes
Low Fat Keto Chocolate Avocado Mousse
Transform ordinary chocolate mousse into a rich and creamy treat by incorporating the healthy fats of avocados! This low-fat keto version is a game-changer for those looking to satisfy their sweet tooth without compromising on taste or nutritional values.
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1/4 cup heavy cream
– 1 tablespoon granulated sweetener (such as Swerve or Erythritol)
– 1 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados, then blend in a food processor until smooth.
2. In a separate bowl, whisk together cocoa powder, heavy cream, and granulated sweetener until well combined.
3. Fold the cocoa mixture into the avocado puree until a smooth mousse forms.
4. Stir in vanilla extract.
5. Chill in the refrigerator for at least 30 minutes before serving.
Cooking Time: None needed! Simply blend, mix, and chill.
Enjoy your guilt-free Low Fat Keto Chocolate Avocado Mousse!
Summary
Are you looking to lose weight on a keto diet? These 20 delicious low-fat keto recipes will help you achieve your weight loss goals without sacrificing flavor. From classic dishes like grilled chicken and zucchini noodles, to unique twists like cauliflower fried rice and spicy tuna lettuce wraps, there’s something for everyone. With creative uses of avocado, pesto, and lemon butter sauce, these recipes are not only tasty but also packed with nutrients. Whether you’re a beginner or a seasoned keto dieter, these low-fat keto recipes will inspire your culinary journey and help you achieve a healthier lifestyle.
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