Are you looking for delicious and healthy ways to lose weight while following a ketogenic diet? Look no further! In this article, we’ll share 20 mouth-watering low-fat keto recipes that are not only tasty but also packed with nutrients. Whether you’re a seasoned keto dieter or just starting out, these recipes will provide the inspiration and guidance you need to stick to your weight loss goals.
The ketogenic diet is all about consuming high-fat, moderate-protein, and very-low-carb foods. By drastically reducing carbohydrate intake, your body enters a state of ketosis, where it burns fat for energy instead of relying on glucose from carbohydrates. And the best part? Many keto recipes can be adapted to fit low-fat needs, making them perfect for those who want to lose weight without sacrificing flavor.
In this article, we’ll explore some amazing low-fat keto recipes that are not only delicious but also nutritious and easy to make. From salads to stir-fries, soups to omelets, and even desserts, you’ll find something to satisfy your cravings while keeping your calorie count in check.
Low Fat Keto Avocado Egg Salad
Elevate your salad game with this creamy and nutritious recipe that combines the richness of avocado with the protein-packed punch of eggs. This low-fat keto version is perfect for those looking to keep their dietary fat intake in check.
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
Instructions:
1. In a medium bowl, combine the diced eggs, mashed avocado, and chopped cilantro.
2. Squeeze the lime juice over the mixture and toss gently.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 5-7 minutes (hard-boiling eggs)
Servings: 4-6
Zucchini Noodles with Low Fat Pesto
This recipe is a creative twist on traditional pasta, swapping noodles with zucchinis for a healthier and flavorful option. This dish is perfect for a quick and easy weeknight meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup low-fat pesto sauce (homemade or store-bought)
– 1 tablespoon olive oil
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash the zucchinis and spiralize them into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until slightly tender.
4. Stir in the low-fat pesto sauce and season with salt to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Low Fat Keto Chicken Stir Fry
This quick and flavorful stir-fry recipe is a great way to get your keto diet back on track, with tender chicken, crisp vegetables, and a hint of savory flavor. With only 5g of net carbs per serving, you can enjoy this dish without worrying about blowing your daily carb count.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups mixed veggies (bell peppers, broccoli, carrots)
– 2 tbsp coconut oil
– 2 cloves garlic, minced
– 1 tsp grated ginger
– 1/4 cup chicken broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat coconut oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes.
3. Add mixed veggies, garlic, ginger, and chicken broth. Stir-fry for 3-4 minutes or until vegetables are tender-crisp.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Low Fat Keto Bowl
This recipe is a game-changer for keto dieters who crave the flavor of rice without the carbs! By using cauliflower as a substitute, you’ll get a delicious and healthy low-fat keto bowl that’s perfect for meal prep or a quick dinner.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of chicken breast or thighs, cooked and diced
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste
– Optional: 1/4 teaspoon of red pepper flakes for some heat
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook for 3-4 minutes or until softened.
5. Add the cooked chicken, parsley, salt, pepper, and red pepper flakes (if using). Stir well to combine.
6. Add the cauliflower “rice” to the skillet and stir-fry for about 5 minutes or until tender but still crisp.
7. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Low Fat Keto Turkey Meatballs
Satisfy your cravings while staying on track with these low-fat keto turkey meatballs that are packed with flavor and nutrients.
Ingredients:
– 1 pound ground turkey breast
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 egg
– Salt and pepper to taste
– Optional: your favorite marinara sauce
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine turkey, almond flour, Parmesan cheese, parsley, garlic, and egg. Mix well with your hands or a wooden spoon until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes, or until cooked through and lightly browned on the outside.
5. Serve hot with marinara sauce, if desired.
Cooking Time: 18-20 minutes
Spinach and Feta Low Fat Keto Omelette
Start your day with a flavorful and nutritious omelette that’s low on fat and big on taste. This spinach and feta omelette is a great way to get your daily dose of protein, healthy fats, and fiber.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– 1/4 cup crumbled low-fat feta cheese (or regular feta for a non-keto version)
– Salt and pepper to taste
– Optional: 1-2 cloves garlic, minced
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat olive oil in a medium non-stick skillet over medium heat.
3. Pour in the egg mixture and cook until the edges start to set (about 30 seconds).
4. Sprinkle chopped spinach and crumbled feta cheese over half of the omelette.
5. Fold the other half over the filling to create a half-moon shape.
6. Cook for an additional 1-2 minutes, until the cheese is melted and the eggs are cooked through.
7. Serve hot, garnished with additional spinach if desired.
Cooking Time: 4-5 minutes
Low Fat Keto Greek Yogurt Parfait
This refreshing parfait is a perfect blend of creamy yogurt, sweet berries, and crunchy nuts, all within a low-fat keto framework. With only 5g of net carbs per serving, you can enjoy this treat guilt-free!
Ingredients:
– 1 cup low-fat plain Greek yogurt (10% fat)
– 1/2 cup mixed berries (fresh or frozen)
– 1 tablespoon chopped walnuts
– 1 tablespoon chia seeds
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together the Greek yogurt and vanilla extract until combined.
2. Layer the yogurt mixture, mixed berries, and chopped walnuts in a parfait glass or a tall clear cup.
3. Sprinkle the chia seeds on top of the parfait.
4. Refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: None! Just assemble and chill.
Nutrition Information (per serving):
– Calories: 250
– Fat: 18g
– Protein: 20g
– Net Carbs: 5g
Enjoy your delicious and healthy Low Fat Keto Greek Yogurt Parfait!
Broccoli and Cheese Low Fat Keto Soup
Enjoy a warm and comforting bowl of creamy broccoli and cheese soup, perfect for a low-carb keto diet. This recipe is not only delicious but also packed with nutrients and can be ready in just 20 minutes!
Ingredients:
– 2 cups broccoli florets
– 1 cup chicken broth (low-sodium)
– 1/2 cup grated cheddar cheese (reduced-fat)
– 1/4 cup half-and-half or heavy cream
– 1 tablespoon butter
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the butter and garlic until fragrant.
2. Add the broccoli, chicken broth, and salt. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Stir in the cheddar cheese until melted and smooth.
4. Add the half-and-half or heavy cream and stir until well combined.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20 minutes
Low Fat Keto Baked Salmon with Lemon
This recipe offers a flavorful and nutritious way to prepare salmon, perfect for keto dieters seeking a low-fat option. With the bright zing of lemon and the subtle sweetness of herbs, this dish is sure to please even the most discerning palates.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tsp dried dill weed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle with olive oil, then sprinkle with lemon juice, parsley, and dill weed.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Spicy Low Fat Keto Shrimp Skewers
Spicy Low Fat Keto Shrimp Skewers: A flavorful and healthy snack that’s perfect for a quick keto-friendly meal or as an appetizer for your next gathering.
Ingredients:
– 12 large shrimp, peeled and deveined
– 1/4 cup low-fat coconut milk
– 2 tbsp freshly squeezed lime juice
– 1 tsp garlic powder
– 1/2 tsp ground cumin
– 1/4 tsp smoked paprika
– Salt and pepper to taste
– 12 bamboo skewers, soaked in water for 30 minutes
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together coconut milk, lime juice, garlic powder, cumin, smoked paprika, salt, and pepper.
3. Add the shrimp to the marinade and mix well. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Thread the marinated shrimp onto the skewers, leaving a small space between each piece.
5. Grill the skewers for 8-10 minutes per side, or until the shrimp are pink and cooked through.
6. Serve hot with a sprinkle of cilantro leaves, if desired.
Cooking Time: 16-20 minutes
Low Fat Keto Mushroom and Spinach Frittata
Start your day with a delicious and nutritious low-carb breakfast that’s perfect for the keto lifestyle. This frittata is packed with flavor from sautéed mushrooms and spinach, and only 2g of carbs per serving!
Ingredients:
– 6 large eggs
– 1/2 cup sliced mushrooms (any variety)
– 1/2 cup fresh spinach leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese (adds 0.5g carbs per serving)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add mushrooms and cook until tender, about 3-4 minutes.
3. Add spinach leaves to the skillet and cook until wilted, about 1 minute.
4. In a separate bowl, whisk together eggs and season with salt and pepper.
5. Pour the egg mixture over the mushroom-spinach mixture in the skillet.
6. Cook for 2-3 minutes or until edges start to set.
7. Transfer the skillet to the oven and bake for 12-15 minutes or until the frittata is fully cooked.
Cooking Time: 15 minutes
Servings: 4
Grilled Low Fat Keto Chicken Caesar Salad
Elevate your salad game with this refreshing and flavorful Grilled Low Fat Keto Chicken Caesar Salad, perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– 1/4 cup chopped fresh parsley
– 1 head romaine lettuce, chopped
– 1/2 cup shaved Parmesan cheese (divided)
– 1/4 cup homemade Caesar dressing (see below for recipe)
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, and lemon zest. Brush the mixture evenly onto both sides of the chicken breast.
3. Grill the chicken for 5-6 minutes per side or until cooked through.
4. Meanwhile, prepare the salad by placing chopped lettuce in a large bowl. Top with shaved Parmesan cheese (1/4 cup).
5. Slice the grilled chicken into strips and add to the salad. Drizzle with homemade Caesar dressing.
6. Sprinkle remaining Parmesan cheese on top.
Cooking Time: 10-12 minutes
Low Fat Keto Eggplant Lasagna
Elevate your keto diet with this innovative eggplant lasagna recipe, perfect for a low-carb and flavorful meal.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup ricotta cheese
– 1/2 cup grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine ricotta cheese, mozzarella cheese, Parmesan cheese, olive oil, onion, garlic, and oregano.
3. Arrange eggplant slices in a single layer on a baking sheet lined with parchment paper. Brush with olive oil and season with salt and pepper.
4. Spread 1/2 cup of the cheese mixture over each eggplant slice, leaving a 1-inch border around edges.
5. Bake for 25-30 minutes or until eggplant is tender and cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Low Fat Keto Coconut Chia Pudding
This refreshing dessert combines the nutritional benefits of chia seeds with the creamy richness of coconut milk, all while keeping fat content low. Perfect for a hot summer day or as a sweet treat any time.
Ingredients:
– 1/2 cup chia seeds
– 1/4 cup unsweetened shredded coconut
– 1/2 cup coconut milk (full-fat version)
– 2 tablespoons unsweetened almond milk
– 1 tablespoon honey or low-carb sweetener (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and unsweetened shredded coconut.
2. In a separate bowl, whisk together coconut milk, almond milk, and honey or sweetener (if using).
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Cover and refrigerate for at least 2 hours or overnight.
5. Serve chilled, garnished with additional unsweetened shredded coconut if desired.
Cooking Time: 2-8 hours (depending on refrigeration time)
Low Fat Keto Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed bell peppers, this recipe uses lean ground turkey and a blend of savory spices to create a deliciously keto-friendly dish. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound lean ground turkey
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded mozzarella cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped onion and mushrooms to the skillet and cook until softened.
5. Stuff each bell pepper with the turkey mixture and top with mozzarella cheese (if using).
6. Cover with aluminum foil and bake for 30 minutes. Remove foil and continue baking for an additional 10-15 minutes, or until bell peppers are tender.
Cooking Time: 40-45 minutes
Low Fat Keto Tuna Salad Lettuce Wraps
A refreshing and healthy twist on traditional tuna salad, these lettuce wraps are perfect for a low-carb lunch or snack. With only 5g of fat per serving, you can indulge in the creamy flavor without compromising your keto diet.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tablespoons of plain Greek yogurt
– 1 tablespoon of Dijon mustard
– 1/4 teaspoon of salt-free seasoning blend
– 2 cups of large lettuce leaves
– Optional toppings: avocado, cherry tomatoes, cucumber slices
Instructions:
1. In a medium bowl, mix together tuna, Greek yogurt, Dijon mustard, and seasoning blend until well combined.
2. Spoon the tuna salad mixture onto a large lettuce leaf.
3. Top with desired optional toppings.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes (prep time)
Servings: 1-2
Low Fat Keto Pumpkin Spice Smoothie
Kick-start your day with a delicious and nutritious low-fat keto pumpkin spice smoothie that combines the warmth of fall with the benefits of a ketogenic diet. This recipe is perfect for those looking to enjoy a sweet treat while staying within their daily macros.
Ingredients:
– 1/2 cup unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1/2 scoop keto-friendly vanilla protein powder (20g protein)
– 1 tablespoon melted coconut oil
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– Pinch of salt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine almond milk, pumpkin puree, protein powder, melted coconut oil, cinnamon, nutmeg, and salt.
2. Blend on high speed until smooth and creamy, adding ice cubes if desired for a thicker consistency.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Macros (per serving):
– Calories: 250
– Protein: 20g
– Fat: 22g
– Carbohydrates: 5g
– Fiber: 2g
– Net Carbs: 3g
Enjoy your delicious and healthy low-fat keto pumpkin spice smoothie!
Low Fat Keto Garlic Butter Shrimp
Elevate your seafood game with this succulent and flavorful Low Fat Keto Garlic Butter Shrimp recipe, perfect for a quick and easy dinner. With only 5g of carbs per serving, this dish is ideal for those following a ketogenic diet.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons low-fat unsalted butter, softened
– 2 cloves garlic, minced
– 1/4 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, mix together softened butter, garlic, paprika, salt, and pepper.
3. Add shrimp to the bowl and toss until evenly coated with the garlic butter mixture.
4. Line a baking sheet with parchment paper and arrange shrimp in a single layer.
5. Bake for 8-10 minutes or until pink and cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Low Fat Keto Chocolate Avocado Mousse
A rich and creamy keto dessert that’s surprisingly low in fat! This unique recipe combines the creaminess of avocado with the decadence of dark chocolate, perfect for satisfying your sweet tooth while staying within your daily macros.
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened almond milk
– 1/4 cup melted unsalted butter (cooled)
– 1/2 cup unsweetened cocoa powder
– 2 tablespoons granulated sweetener (such as Swerve or Erythritol)
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Peel and pit the avocados, then blend in a food processor until smooth.
2. Add the almond milk, melted butter, cocoa powder, sweetener, vanilla extract, and salt to the processor. Blend until well combined.
3. Pour into individual serving cups or a large serving dish. Chill in the refrigerator for at least 30 minutes before serving.
Cooking Time: None! This mousse is ready to eat straight from the fridge.
Low Fat Keto Cucumber and Tomato Salad
This refreshing salad is perfect for hot summer days when you need a light and flavorful snack that fits within your keto diet. With its creamy avocado dressing, crunchy cucumbers, and juicy tomatoes, this recipe is sure to please.
Ingredients:
– 2 large cucumbers, sliced
– 1 pint cherry tomatoes, halved
– 1/4 avocado, mashed
– 2 tablespoons fresh parsley, chopped
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sliced cucumbers and halved tomatoes.
2. In a small bowl, mix together the mashed avocado, chopped parsley, and lemon juice.
3. Pour the avocado dressing over the cucumber mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Summary
Discover 20 delicious low-fat keto recipes that will help you achieve your weight loss goals. From breakfast to dinner, these mouth-watering dishes are not only tasty but also packed with nutrients and low in fat. Enjoy Low Fat Keto Avocado Egg Salad for a protein-packed breakfast or Zucchini Noodles with Low Fat Pesto for a healthy pasta alternative. Try Cauliflower Rice Low Fat Keto Bowl for a nutritious and filling meal, or indulge in Low Fat Keto Chocolate Avocado Mousse for a sweet treat. With these recipes, you’ll never feel deprived of flavor while reaching your weight loss goals.
