Here are five detailed keto recipes with step-by-step instructions and their macros.

1. Keto Chicken Alfredo

Ingredients:

• 2 chicken breasts
• 1 cup heavy cream
• ½ cup grated parmesan cheese
• 2 cloves garlic, minced
• 2 tbsp butter
• 2 cups spinach
• Salt and pepper to taste

Instructions:

1. In a skillet, melt butter over medium heat. Add minced garlic and sauté until fragrant.
2. Season chicken breasts with salt and pepper and cook in the skillet until golden brown and cooked through (about 6-7 minutes per side).
3. Remove chicken from skillet and set aside.
4. In the same skillet, add heavy cream and bring to a simmer. Stir in parmesan cheese until melted and smooth.
5. Add spinach and cook until wilted. Slice the chicken and return it to the skillet, mixing everything together.
6. Serve hot.

Macros (per serving):

• Calories: 550
• Fat: 40g
• Protein: 50g
• Carbs: 4g

2. Zucchini Noodles with Pesto

Ingredients:

• 2 medium zucchinis
• ½ cup basil pesto
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• ¼ cup grated parmesan cheese

Instructions:

1. Spiralize the zucchinis to create noodles. Set aside.
2. In a large skillet, heat olive oil over medium heat. Add zucchini noodles and sauté for about 3-4 minutes until just tender.
3. Add pesto and cherry tomatoes, mixing well to combine.
4. Cook for an additional 1-2 minutes, then remove from heat.
5. Top with parmesan cheese and serve.

Macros (per serving):

• Calories: 300
• Fat: 25g
• Protein: 10g
• Carbs: 8g (net carbs: 5g)

3. Keto Beef Stir-Fry

Ingredients:

• 1 lb beef strips
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 3 tbsp soy sauce or coconut aminos
• 2 tbsp sesame oil

Instructions:

1. In a large skillet, heat sesame oil over high heat. Add beef strips and cook until browned (about 5 minutes).
2. Add sliced bell pepper and broccoli to the skillet, stir-frying for another 3-4 minutes until the veggies are tender-crisp.
3. Pour in soy sauce and toss everything to coat.
4. Cook for an additional 2 minutes, then serve hot.

Macros (per serving):

• Calories: 450
• Fat: 30g
• Protein: 35g
• Carbs: 6g (net carbs: 4g)

4. Egg Muffins

Ingredients:

• 6 large eggs
• 1 cup spinach, chopped
• ½ bell pepper, diced
• ½ cup shredded cheese (cheddar or your choice)
• ½ cup cooked bacon or sausage, crumbled
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a large bowl, whisk the eggs and season with salt and pepper.
3. Add chopped spinach, bell pepper, cheese, and bacon or sausage, mixing well.
4. Pour the egg mixture into the muffin tin, filling each cup about ¾ full.
5. Bake for 20-25 minutes or until the egg muffins are set and lightly golden.
6. Allow to cool slightly before removing from the tin.

Macros (per muffin):

• Calories: 150
• Fat: 12g
• Protein: 10g
• Carbs: 2g

5. Cauliflower Mac and Cheese

Ingredients:

• 1 head of cauliflower, cut into florets
• 4 oz cream cheese
• 1 cup shredded cheddar cheese
• 1 tsp garlic powder
• 2 tbsp butter

Instructions:

1. Preheat oven to 350°F (175°C).
2. Boil cauliflower florets in salted water until tender, about 5-7 minutes. Drain and set aside.
3. In a saucepan, melt butter and cream cheese together over medium heat, stirring until smooth.
4. Add garlic powder and cheddar cheese, stirring until melted and combined.
5. Mix the cheese sauce with the cauliflower and transfer to a baking dish.
6. Bake for 15-20 minutes until bubbly and golden on top.

Macros (per serving):

• Calories: 400
• Fat: 30g
• Protein: 15g
• Carbs: 6g (net carbs: 4g)

Enjoy your keto cooking!