What are some delicious keto-friendly sauces

11 delicious keto recipes

Content:

  1. What is keto?
  2. Into ketosis through keto recipes
  3. Benefits of the ketogenic diet
  4. Keto - Clean or Dirty?
  5. Keto Recipes from Flowgrade

What is keto?

Before we look at the Keto Recipes I would like to give you a few more basics about the keto diet so that you can better understand the recipes. When we talk about keto, we are talking about both the lifestyle and the state of ketosis.

The Ketosis is a metabolism in which there is an increased conversion of fatty acids to so-called ketone bodies in the liver. Ketone bodies are molecules that the liver makes from fatty acids. They are a transportable form of acetyl-coenzyme A (acetyl-CoA for short), an acetic acid residue that mitochondria can use to generate energy. Ketone bodies thus serve the body as an alternative source of energy to glucose.

Into ketosis through keto recipes

Carbohydrates or simply sugar (glucose) are the main sources of energy for our body. The body's energy supply is essentially ensured by the glucose dissolved in the blood and every cell in the body can process glucose directly. If we don't add any more carbohydrates, they are Glucose storage Used up after 24 to 72 hours, depending on the person.

In the absence of glucose, the body adapts the metabolism and begins to burn fat for energy production. To do this, he produces so-called Ketone bodies, which, like glucose, it uses to supply the cells and the brain with energy.

Benefits of the ketogenic diet

Keto is perfect for to reduce your weight. The healthy fat of the LCHF nutrition keep you full for a long time and hormones such as insulin ghrelin (hunger hormone) do not strain.

This ensures that blood sugar levels do not crash, and the more balanced hormone balance ensures that you sleep better. With enough good sleep, yours increases too Energy level.

Perhaps you also have poor concentration at work or at university ... this is often due to the (bad) carbohydrates that put unnecessary strain on your brain. The right keto lifestyle brings you into ketosis, in which you not only experience an increased ability to concentrate, but also generally become mentally fitter. Goodbye Brainfog!

You can find more benefits of keto in our keto introduction here.

Keto - Clean or Dirty?

Wait, are there different keto diets now? Yes, unfortunately there are. Strictly speaking, everything is Keto friendlywhich has very little to no carbohydrates. That means that you are also from Keto junk food could feed. But I would advise against it, as practically all of them have some artificial sweetener or other ingredients. Sweeteners like Apartham & Co. can ruin your intestinal flora, but a healthy intestine is essential for your overall health.

Keto Recipes from Flowgrade

Here you will find 11 delicious keto recipes for a delicious and varied experience with the ketogenic diet. All recipes are clearly listed and you can easily do them print out at the push of a button. Have fun trying!

For beginners: If you are just starting out with keto and are looking for detailed introductions to the ketogenic diet, the current scientific situation and simple step-by-step instructions for initial success, then you can find more information about our Flowgrade Keto guide here.

For professionals: Are you looking for high-quality products such as a first-class MCT oil, collagen protein or Flowgrade's own olive oil to accompany your low-carbohydrate diet? Then take a look at the Flowgrade Shop!

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Keto tarte flambée

The Alsatian original with a difference, but at least as tasty!

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ingredients

Ingredients for 1 serving:

  • 1 organic egg
  • 70 g freshly grated Gouda cheese
  • 70 g of grainy cottage cheese or cream cheese
  • 50 g bacon diced
  • 50 g creme fraîche
  • 1 spring onion
  • 10 g almond flour

preparation

  1. Preheat the oven to 180 ° C fan oven.
  2. Mix the egg, cheese, cottage cheese or cream cheese and almond flour together.
  3. Spread the dough on a baking sheet lined with baking paper and bake in the oven for about 20 minutes at 180 ° C.
  4. In the meantime we chop the spring onions and, if we haven't diced the bacon yet, do this too.
  5. After 20 minutes we take the dough out of the oven and spread the creme fraiche, our bacon cubes and the spring onions on top and put the whole thing in the oven again for 5 minutes.

Nutritional values

  • Calories:760
  • Fat:54%
  • Carbohydrates:9%
  • Protein:37%
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Chopping pan with egg

Or simply called Lecker-Schmecker-Pfanne is a hearty variant for breakfast. It is also suitable for lunch and dinner.

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ingredients

Ingredients for 1 serving:

  • 2 organic eggs
  • 1 tomato
  • ½ paprika
  • 30 g pine nuts
  • 30 g minced beef
  • 2 tbsp coconut oil

preparation

Preparation:

  1. First fry the pine nuts in a pan without oil until they are golden and put them aside to cool.
  2. In the meantime, wash the tomatoes and peppers and cut into small cubes.
  3. Fry the diced tomatoes and peppers together with the minced meat in a pan.
  4. When the minced meat is well done, add the two eggs and finish frying.
  5. Season to taste with salt & pepper and sprinkle the pine nuts over the plate

Nutritional values

  • Calories:750
  • Fat:78%
  • Carbohydrates:7%
  • Protein:15%
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Chicken Alfredo with Zucchini

The zucchini spaghetti are a great alternative to conventional spaghetti and are very quick and easy to prepare!

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ingredients

Ingredients for 3 servings:

  • 300 g chicken breast fillet
  • 2 cloves of garlic
  • 2 tbsp butter
  • 2 zucchini
  • 200 g cream
  • 100 g grated parmesan
  • parsley
  • Salt pepper

preparation

  1. Remove excess fat from the chicken breast fillets, cut into small pieces and marinate with salt and pepper.
  2. Chop the garlic cloves and fry them in a pan with butter together with the chicken pieces until the chicken is cooked through.
  3. In the meantime, use a spiral cutter to cut the zucchini into spaghetti and put on a saucepan with water. As soon as the water boils add the zucchini, set aside and let stand for 10 minutes.
  4. Deglaze the chicken breast with cream and stir in the grated parmesan. Let the whole simmer for about 5-10 minutes and stir occasionally so that nothing burns.
  5. Drain our zucchini spaghetti in a sieve, arrange on a plate and cover with the chicken cream sauce. Put the chopped parsley on top & enjoy.

Nutritional values

  • Calories:435
  • Fat:56%
  • Carbohydrates:8%
  • Protein:36%
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Chicken casserole with pesto and olives

The casserole is an ideal dish if you are expecting visitors. Pesto & olives give the dish a Mediterranean touch, but tomatoes go well with it instead of olives.

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ingredients

Ingredients for 4 persons:

  • 225 g chicken breast fillets
  • 20 ml of olive oil
  • 85 g pesto verde
  • 350 g whipped cream
  • 1 clove of garlic
  • 25 g olives, pitted
  • 225 g feta
  • salt and pepper
  • A shot of MCT oil

preparation

  1. We preheat the oven to 230 ° C.
  2. Cut the chicken breast fillets into small bite-sized pieces and season with salt & pepper.
  3. Heat the olive oil in a pan and fry the chicken pieces for about 5 minutes.
  4. We mix the pest with the whipped cream.
  5. Chop or press the garlic clove.
  6. Place the fried chicken pieces in a baking dish along with the olives, feta and garlic.
  7. Now our pesto cream comes over the baking dish and off we go in the oven.
  8. Bake for about 25 minutes until the casserole is nice and brown

Nutritional values

  • Calories:652
  • Fat:66%
  • Carbohydrates:4%
  • Protein:30%
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Cheese and leek soup with mince

Ideal for cold days in autumn! Depending on whether you prefer it mild or spicy, you can choose between different types of processed cheese.

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ingredients

Ingredients for 2 servings:

  • 2 spring onions
  • 2 tbsp olive oil
  • 250 g ground beef
  • 1 leek
  • 400 ml vegetable stock
  • 150 g processed cheese or hard cheese to melt
  • salt and pepper

preparation

  1. Wash and chop the spring onions.
  2. Heat olive oil in a pan and fry the spring onions for about 3 minutes, then add the minced beef and fry for another 5 minutes and season with salt and pepper.
  3. In the meantime, wash the leeks and separate them from the stalk and the dark green leaves. Halve the leek and cut into small pieces.
  4. Put the leek in our pan and fry it with the meat for about 3 minutes.
  5. Prepare the vegetable broth and after the 3 minutes pour it into the pan (if it is deep enough!) To deglaze - otherwise just turn it around and pour the pan's contents into the saucepan with the vegetable broth.
  6. Finally stir in the processed cheese and simmer the soup over medium heat for 10-15 minutes.

Nutritional values

  • Calories:658
  • Fat:73%
  • Carbohydrates:5%
  • Protein:22%
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Keto crispbread

The crispbread also goes well with our avocado pesto, butter olive oil spread, as a salty snack or as a nibble with dip.

Scale

ingredients

Ingredients for 1 serving:

  • 2 organic eggs
  • 25 g freshly grated parmesan cheese
  • 50 g of flaxseed
  • salt and pepper

preparation

  1. Mix all ingredients in a bowl.
  2. Let the mixture rise for about 5 minutes.
  3. In the meantime, preheat the oven to 180 ° C and cover a baking sheet with baking paper.
  4. Spread the dough on the baking paper and season with salt & pepper or other spices.
  5. Bake in the oven for 10 minutes - after 10 minutes turn the mixture and bake for another 5 - 8 minutes.
  6. Cut the crispbread into slices and let cool.

Nutritional values

  • Calories:600
  • Fat:65%
  • Carbohydrates:11%
  • Protein:24%
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Paprika - egg

Easy & super quick to prepare, this breakfast is the perfect way to start the day.

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ingredients

Ingredients for 1 serving:

  • 3 organic eggs
  • 1 red pepper
  • 1 tbsp butter
  • salt and pepper

preparation

  1. Wash the peppers and cut two rings (approx. 1.5 cm thick) out of the thickest part of the peppers.
  2. Heat the butter in a pan and put the pepper rings in it.
  3. Then beat an egg into each ring and fry your fried eggs in the bell pepper ring for about 5 minutes. Season with a little salt & pepper and your breakfast is ready.

Nutritional values

  • Calories:400
  • Fat:66%
  • Carbohydrates:8%
  • Protein:26%
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Parmesan zucchini fries

The healthy alternative to the potato fries! With a delicious dip, you quickly forget that this is zucchini.

Scale

ingredients

Ingredients for 1 serving:

  • 1 organic zucchini
  • 2 organic eggs
  • 75 g freshly grated parmesan
  • salt and pepper

preparation

  1. We preheat the oven to 180 ° C and grease a baking sheet, alternatively baking paper is also possible, of course.
  2. We cut the washed zucchini into sticks and pat them dry.
  3. In a deep plate we whisk the eggs, in a second plate we mix the parmesan, salt and pepper.
  4. Now we roll the zucchini sticks first in the egg and then in the parmesan station. The fries substitute ends up marinated on the baking sheet / paper and comes in the oven for 10-15 minutes.
  5. After this time the crust should be golden brown and we turn the sticks and bake them for another 10-15 minutes.

Nutritional values

  • Calories:585
  • Fat:59%
  • Carbohydrates:8%
  • Protein:33%
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Poached salmon on cauliflower risotto

A classic with a difference. One of those recipes to properly promote the ketogenic diet.

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ingredients

Ingredients for 4 persons:

  • 1.1 kg of cauliflower
  • 140 g pasture butter
  • 400 ml of cream
  • 1 lemon
  • Peppercorns
  • 320 g fresh salmon fillet
  • salt and pepper

preparation

  1. Wash the cauliflower, cut into florets and gradually add a handful to the blender and process into rice.
  2. When all of the cauliflower rice has been transformed into cauliflower rice, heat the butter in a large pan and sauté the cauliflower rice for 15 minutes.
  3. Pour in the cream in stages and season with salt & pepper.
  4. While the cauliflower is cooking in our pan, we wash the lemon with hot water and cut it into slices.
  5. Next we fill a saucepan with some water on the stove, add the lemon wedges, the peppercorns and salt and bring the whole thing to a boil.
  6. In the meantime, we wash our salmon fillets and carefully pat them dry and then place them in our lemon stock, where we let it simmer with the lid on for 10 minutes.
  7. Arrange the cauliflower risotto on a plate, place the poached salmon on top and serve.

Nutritional values

  • Calories:767
  • Fat:66%
  • Carbohydrates:10%
  • Protein:24%
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Cinnamon Cup Cake

Your savior in an emergency, if you don't have time for breakfast or unexpectedly expect a visit for afternoon coffee, you can quickly and deliciously prepare a ketogenic cake from the cup. The almonds provide him with vitamin E and many minerals. A real all-rounder.

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ingredients

Ingredients for 1 person:

  • 30 g almonds, ground
  • ¼ tbsp tartar baking powder
  • 1 egg
  • 1 tbsp coconut oil
  • 1 teaspoon cinnamon
  • Pinch of erythritol
  • pinch of salt

preparation

  1. First, preheat the oven to 180 ° C.
  2. Mix the ground almonds, the tartar baking powder, a pinch of salt and a pinch of erythritol together in a bowl.
  3. Also put the egg and coconut oil in the bowl and mix well together until a creamy batter is formed.
  4. Pour the well-mixed dough into a cup and smooth the surface.
  5. Mix another pinch of erythritol with the cinnamon and carefully stir into the dough with a fork. Then smooth out the dough again.
  6. Our cup cake is now in the oven for about 20-25 minutes. After the baking time, let it cool down a bit and enjoy.

Nutritional values

  • Calories:406
  • Fat:67%
  • Carbohydrates:5%
  • Protein:28%
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Zucchini pasta with prawns

Zucchini noodles are an easy way to incorporate important nutrients into your everyday life! If zucchini doesn't taste that good, you can try carrots or a mixture of both.

Scale

ingredients

Ingredients for 2 servings:

  • 2 large zucchini (approx. 350 g)
  • 5–6 tablespoons of olive oil
  • 200 g prawns
  • 1 small onion
  • 2 cloves of garlic
  • 2 tbsp almond butter
  • 100 g parmesan cheese
  • ½ fresh lemon
  • salt and pepper

preparation

  1. Process the zucchini into spaghetti with a spiral cutter.
  2. Peel and chop the onion and garlic cloves and fry both in a pan with the olive oil.
  3. Add the prawns to the pan and fry until pink for 2-3 minutes.
  4. Add the almond butter and the juice of the ½ lemon and simmer for another 2-3 minutes. Season to taste with salt & pepper.
  5. Finally, add the zucchini noodles to the pan, toss everything through again and serve with parmesan on top.

Nutritional values

  • Calories:717
  • Fat:72%
  • Carbohydrates:5%
  • Protein:23%
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Keto bread

Psyllium husks - no longer an insider tip in the keto kitchen. They are high in fiber and are a perfect substitute for flour. The almonds make the bread taste slightly sweet, so it fits perfectly on the breakfast table - preferably in combination with our delicious butter and olive oil spread or the Flowgrade avocado pesto.

Scale

ingredients

Ingredients for 14 slices of bread:

  • 300 g ground almonds
  • 2 tbsp psyllium husks
  • 1 tbsp tartar baking powder
  • 3 organic eggs
  • 60 g butter
  • 60 ml of water
  • salt

preparation

  1. Preheat the oven to 180 ° C.
  2. Mix together the ground almonds, psyllium husks, tartar baking powder, and salt.
  3. Melt the butter in a small saucepan and then set the saucepan aside so that the butter can cool down a little.
  4. In the meantime, separate the eggs and use a hand mixer to beat the egg whites until stiff.
  5. Now mix the cooled butter with the egg yolk and the almond mixture, then carefully fold the egg white into the dough with a spoon, add water and stir the mixture until creamy.
  6. Put the dough in a loaf pan lined with baking paper and distribute it well.
  7. The bread is now in the oven for about 30 minutes. When it's light brown, you can take it out and let it cool.

Nutritional values

  • Calories:184
  • Fat:63%
  • Carbohydrates:10%
  • Protein:27%