Keto Friendly Meals That Can Be Made Without Cooking
If you are following a keto diet, you may think that you need to cook every meal from scratch to keep your carbs low and your fats high. However, there are many keto friendly meals that can be made without cooking, or with minimal cooking, that are still delicious and satisfying.
Here are some ideas for keto meals that do not require cooking, or only require a microwave or a kettle. These meals are perfect for busy days, hot weather, travel, or when you just don’t feel like cooking.
Breakfast
- Keto smoothie: Blend some low carb fruits (such as berries or avocado), unsweetened almond milk, heavy cream, and a scoop of keto protein powder for a filling and nutritious breakfast. You can also add some MCT oil, nut butter, or chia seeds for extra fat and fiber.
- Keto yogurt bowl: Mix some full-fat Greek yogurt with some low carb granola, nuts, seeds, and berries for a crunchy and creamy breakfast. You can also sweeten it with some stevia or erythritol if you like.
- Keto chia pudding: Soak some chia seeds in unsweetened almond milk, heavy cream, or coconut milk overnight in the fridge. In the morning, top it with some nuts, berries, coconut flakes, or sugar-free chocolate chips for a delicious and filling breakfast.
- Keto coffee: Brew some coffee and blend it with some butter, MCT oil, heavy cream, or coconut oil for a frothy and energizing drink. You can also add some vanilla extract, cinnamon, or sugar-free sweetener for extra flavor.
- Keto cereal: Pour some unsweetened almond milk over some low carb cereal (such as Magic Spoon or HighKey), and enjoy with some berries or nuts. You can also microwave some cheese slices until crispy and use them as keto crackers.
Lunch
- Keto salad: Toss some leafy greens with some cooked chicken, tuna, salmon, eggs, cheese, avocado, olives, or any other keto friendly protein and fat sources. Drizzle some olive oil, vinegar, lemon juice, or sugar-free dressing over it for extra flavor.
- Keto lettuce wraps: Use large lettuce leaves as wraps and fill them with some deli meat, cheese, mayo, mustard, or any other keto friendly fillings. You can also add some cucumber slices, tomato slices, or pickles for extra crunch.
- Keto egg salad: Mash some hard-boiled eggs with some mayo, mustard, salt, pepper, and chopped celery or onion. Enjoy it on its own or with some keto bread or crackers.
- Keto cheese board: Arrange some cheese slices (such as cheddar, mozzarella, brie, or feta) with some nuts (such as almonds, walnuts, pecans, or macadamias), berries (such as raspberries, blueberries, or strawberries), and keto friendly crackers (such as flaxseed crackers or cheese crisps). You can also add some olives, pickles, or sugar-free jam for extra variety.
- Keto soup: Heat up some ready-made keto friendly soup (such as bone broth, chicken soup, or vegetable soup) in a microwave or a kettle. Enjoy it with some keto bread or crackers, or add some cheese, cream, or butter for extra fat and flavor.
Dinner
- Keto pizza: Use a low carb tortilla, flatbread, or cauliflower crust as the base and top it with some tomato sauce, cheese, pepperoni, mushrooms, or any other keto friendly toppings. Microwave it until the cheese is melted and bubbly.
- Keto burrito bowl: Mix some cooked chicken, beef, pork, or tofu with some shredded cheese, sour cream, salsa, guacamole, or any other keto friendly sauces. Serve it over some cauliflower rice, lettuce, or spinach for extra veggies.
- Keto zucchini noodles: Spiralize some zucchini into noodles and microwave them until tender. Toss them with some pesto, alfredo, marinara, or any other keto friendly sauce. Top it with some cooked chicken, shrimp, meatballs, or cheese for extra protein and fat.
- Keto casserole: Layer some cooked chicken, tuna, ham, or eggs with some cheese, cream cheese, sour cream, mayo, or any other keto friendly sauce. Sprinkle some shredded cheese on top and microwave it until hot and bubbly.
- Keto stir-fry: Heat up some cooked chicken, beef, pork, or tofu with some frozen stir-fry vegetables (such as broccoli, cauliflower, carrots, or green beans) in a microwave. Season it with some soy sauce, sesame oil, garlic powder, ginger powder, or any other keto friendly spices. Serve it over some cauliflower rice or shirataki noodles for extra fiber.
Snacks
- Keto bars: Enjoy some ready-made keto friendly bars (such as Quest bars , Perfect Keto bars , or Atkins bars ) for a quick and easy snack. You can also make your own keto bars with some nut butter , coconut oil , protein powder , and sugar-free sweetener .
- Keto muffins: Make some easy keto muffins in a mug with some almond flour , egg , butter , baking powder , and sugar-free sweetener . Microwave it for a minute or two and enjoy it with some butter , cream cheese , or sugar-free jam .
- Keto chocolate: Satisfy your sweet tooth with some dark chocolate (at least 85% cocoa) , sugar-free chocolate (such as Lily’s ) , or homemade keto chocolate (made with cocoa powder , coconut oil , and sugar-free sweetener ).
- Keto nuts: Snack on some roasted nuts (such as almonds , walnuts , pecans , or macadamias ) for a crunchy and satisfying snack. You can also spice them up with some salt , pepper , paprika , cinnamon , or any other keto friendly seasonings .
- Keto jerky: Chew on some beef jerky , turkey jerky , pork jerky , or salmon jerky for a high protein and low carb snack. Just make sure to check the ingredients for any added sugar or carbs.