7 keto-approved one-bowl wonder recipes

Starting the keto diet can be intimidating and hard to maintain. Your body goes into a state of shock when you enter a world devoid of carbs, your Sunday’s usually spent sitting in front of the TV with a bowl of chips in hand are turned into busy meal-prep days, and it’s goodbye to weekend drinks with the girls. But hold it right there, because it certainly doesn’t have to be like this, nor does your diet have to be as boring as Plain Jane can get.

What you need is a few easy recipes up your sleeve that are packed with nutritious-goodness and will leave you feeling satisfied.

Coconut Oil Granola

Serves 12

Ingredients

  • 100g macadamia nuts, roughly chopped
  • 100g slivered almonds
  • 50g hazelnuts
  • 50g walnuts, roughly chopped
  • 25g pepitas
  • 25g sunflower seeds
  • 5 Tbsp coconut oil
  • 2 tbsp cinnamon

Instructions

1. Heat a large pan over medium heat. Add the coconut oil and allow it to melt. Add the cinnamon and stir to combine.

2. Throw in all the nuts and seeds and continue to toss for about 3-4 minutes until all nuts and seeds are coated and have browned slightly.

3. Remove from the pan and allow to cool on a tray lined with baking paper.

4. Place in an airtight container to store.

5. Serve with a dollop of full fat natural Greek yoghurt and a few berries.

Zucchini Bolognese

Serves 4

Ingredients for the mince/bolognese

  • 40g butter
  • 100g bacon, diced
  • 1 onion, finely chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, crushed
  • 600g beef mince
  • 50g tomato paste
  • ¾ cup vegetable stock
  • 3-4 ripe tomatoes, finely diced
  • 200g button mushrooms, sliced
  • 3-4 sprigs of thyme
  • Salt and pepper to taste

Instructions

1. Heat butter in a large saucepan over medium heat. Once melted add the bacon, onion, celery and garlic. Sauté until lightly coloured and softened.

2. Add the mince and break it up with a wooden spoon until browned.

3. Add the tomato paste, stock, tomatoes, mushrooms and thyme.

4. Reduce heat and simmer for up to an hour. Season to taste.

Zoodles (zucchini noodles)

These are the perfect substitute for spaghetti! Use one large zucchini per person and butter to cook. You can create the zoodles using a spiralizer, mandolin or simply grate the zucchini.

1. Heat approximately 50g butter in a pan, add the zucchini, toss to coat and heat.

2. Serve in a bowl topped with the bolognaise sauce and grated parmesan cheese.

Herb-crusted Haloumi with Mixed Salad and Poppy Seed Dressing

Serves 2

Ingredients for the Haloumi

  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 2 tsp dried thyme
  • 2 tsp dried oregano
  • Sea salt
  • 1 tsp freshly ground black pepper
  • 300g haloumi, cut into thick slices
  • 2 tbsp olive oil

Instructions

1. Combine cumin, paprika, thyme, oregano, salt and pepper in a bowl. Add olive oil and then toss to combine with the haloumi.

2. Grill each piece of cheese for 1-2 minutes per side.

3. Serve immediately with the salad and dressing below.

Salad ingredients

  • Butter lettuce, broken up
  • 10-12 cherry tomatoes, halved
  • 1 large avocado, sliced
  • 2 spring onions, thinly sliced

Dressing ingredients

  • Juice of ½ a lemon
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 small clove garlic, crushed
  • 2 tbsp poppy seeds
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

1. Combine salad ingredients. Whisk together ingredients for dressing and pour over the salad.

Cream of Cauliflower Soup with Parmesan

Serves 4

Ingredients

  • 2 tbsp olive oil
  • 2 tbsp butter
  • 3 cloves of garlic, crushed
  • 1 onion, finely chopped
  • 2-3 tsp salt
  • 800g cauliflower florets, roughly chopped
  • 900ml vegetable stock
  • ¼ cup pouring cream
  • 1 tbsp Dijon mustard
  • ¼ cup Parmesan cheese, finely grated

Instructions

1. Heat the olive oil and butter in a medium sized saucepan.

2. Add the garlic, onion and salt and sauté until softened, approximately 2-3 minutes.

3. Add the cauliflower florets and stir through, allowing to sauté until golden brown in colour. The browning of the cauliflower is essential to the overall flavour of the soup.

4. Add the stock and bring to a simmer, allowing to cook for 10 minutes.

5. Turn off the heat and use a hand blender to process the soup until smooth.

6. Stir in the cream, mustard and parmesan and serve.

Prawn ‘Pad Thai’

Serves 4

Ingredients

  • 2 Tbsp coconut oil
  • ½ a large chorizo, sliced into strips
  • 1 large onion, finely sliced
  • 1-2 cloves of garlic, finely sliced
  • 1cm cubed piece of fresh ginger, finely grated
  • ½ white cabbage, shredded
  • 2-3 spring onions, finely sliced
  • ½ head of broccoli, broken into small florets
  • 1 tbsp butter
  • 500g shelled and deveined small raw prawns
  • 3 eggs, whisked
  • 1 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh mint
  • Juice of 1 lime
  • 2 tbsp tamari
  • 2 handfuls bean shoots
  • Salt and pepper to taste

Instructions

1. Heat a wok over medium heat and melt the coconut oil. Add the chorizo and allow to cook slowly for about 5 minutes. Remove from the pan, leaving behind the fat.

2. Lower the heat and add the onion, garlic and ginger, cook stirring until the onion begin to caramelise, approximately 10 minutes.

3. Add the cabbage and spring onion, stir to combine. Reduce the heat and cook for about 10 minutes, then add the broccoli and cook until it softens.

4. In a separate pan, melt the butter. Once hot add the prawns and cook for a couple of minutes until they turn pink, remove from heat.

5. Using this pan, tip the eggs into the pan and tilt the pan so that the eggs cover the base. Cook for a couple of minutes, or until the egg is set. Remove and slice into thin strips.

6. Combine chorizo, cabbage mix, prawns and eggs in serving bowls. Add remaining ingredients for flavour.

Avocado Chocolate Mousse

Serves 4

Ingredients

  • Flesh of 2 ripe avocados (280g)
  • ¼ cup raw cacao powder
  • ¼ cup pouring cream
  • ¼ cup full cream milk
  • 1 tsp pure vanilla extract
  • Pinch of salt
  • 3-4 tbsp erythritol or pure stevia

Instructions

1. Combine all the ingredients in a blender or food processor until completely smooth.

Tip: Use less milk for a thicker, creamier result.

Keto Breakfast Bowl

Serves 1

Ingredients

  • 75g streaky bacon
  • 2 poached or boiled eggs
  • 2 large handfuls rocket leaves
  • 80g asparagus spears
  • 12 tbsp butter
  • salt and pepper

Instructions

1. Fry the bacon in the butter until crispy.

2. Place rocket leaves into a bowl, pour over the bacon and top with the eggs.

3. Blanch the asparagus in boiling water for a minute and then fry in the pan with the remaining bacon fat and butter. Add to the bowl and sprinkle with salt and pepper.

Vicky Kuriel is a Low Carb High fat Dietitian and Founder of Eat Play Thrive. You can also follower her on Instagram @eat_play_trive

This is your 7-day ketogenic diet meal plan. Plus, this is what happened when our writer trialled the keto diet for a day.

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