Keto bowls are versatile and customizable meals perfect for those following a ketogenic or low-carb diet. Combining protein, healthy fats, and low-carb vegetables, these bowls offer a satisfying and nutritious way to enjoy various cuisines and flavors. This article explores several keto bowl recipes, highlighting their ingredients, preparation methods, and nutritional benefits.
Greek Chicken Bowl
This recipe combines the principles of the Mediterranean and Keto diets. These low-carb Greek Chicken Bowls are bursting with colors and flavors and are packed with nutrients. Skillet-grilled seasoned chicken is paired with Greek salad staples such as tomatoes, cucumbers, onions, olives, and feta cheese. This simple yet satiating and nutritious chicken salad bowl is ideal for lunch or a quick and easy weeknight dinner.
Ingredients
- Greek Chicken: 1 lb. boneless, skinless chicken breast, cut into 1-inch cubes; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 tablespoon red wine vinegar; 1 tablespoon Greek seasoning; 1/4 teaspoon sea salt.
- Tzatziki Sauce: 8 oz. plain, full-fat Greek yogurt; 1/2 medium Persian cucumber, grated; 2 cloves garlic, grated; zest of 1 medium lemon; 1 tablespoon fresh lemon juice; 2 tablespoons fresh dill, minced; sea salt and black pepper to taste.
- Red Wine Vinegar Dressing: 3 tablespoons olive oil; 1 tablespoon red wine vinegar; 1 teaspoon fresh oregano, minced; sea salt to taste.
- Salad Toppings: 1 large Persian cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 cup red onion, thinly sliced; 1/3 cup Kalamata olives, pitted; 4 oz. feta cheese, crumbled.
Preparation
- Marinate the Chicken: In a sealable container, combine the chicken, olive oil, lemon juice, red wine vinegar, Greek seasoning, and salt. Marinate in the refrigerator for at least 30 minutes, or preferably overnight.
- Prepare the Tzatziki Sauce: In a medium bowl, stir together the Greek yogurt, grated cucumber, garlic, lemon zest, lemon juice, dill, salt, and pepper. Refrigerate until ready to serve.
- Cook the Chicken: Heat a cast-iron skillet over medium-high heat. Add the chicken and marinade to the skillet. Cook for 3 to 4 minutes per side, until browned and the internal temperature reaches 165°F (74°C).
- Make the Red Wine Vinegar Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, oregano, and salt.
- Assemble the Bowls: Divide the cooked chicken among four individual serving bowls. Top with diced cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese. Drizzle with red wine vinegar dressing and serve with a generous dollop of tzatziki sauce.
Nutritional Benefits
This Greek chicken bowl combines protein, healthy fats, and low-carb vegetables, making it a nutritious and satisfying option for those following a keto or low-carb diet.
Keto Taco Salad Bowl
This recipe offers a low-carb alternative to traditional taco salad, using real, wholesome ingredients. It’s a great way to enjoy the flavors of a taco salad while staying within your ketogenic macros.
Ingredients
- Base: Romaine lettuce
- Protein: Lean ground beef seasoned with homemade taco seasoning.
- Toppings: Shaved sharp cheddar cheese, sour cream, fresh cilantro, salsa, guacamole, cherry tomatoes, black olives, and red onion.
Preparation
- Prepare the Taco Meat: Sauté the onions in a skillet on medium heat until translucent. Add the ground meat and cook until brown. Mix in the taco seasoning.
- Assemble the Bowls: Layer the romaine lettuce in a bowl, top with the taco meat, and add your favorite toppings like cheese, sour cream, cilantro, salsa, guacamole, cherry tomatoes, black olives, and red onion.
Tips
- Save Time: Buy ready-made guacamole and pico de gallo from the grocery store.
- Customize: Adjust the toppings to your taste preferences.
- Add Crunch: Use low-carb Doritos or keto tortilla chips for added texture.
Nutritional Benefits
This keto taco salad bowl is packed with vegetables and healthy fats, making it a balanced and nutritious meal.
Read also: Easy Low-Carb Cheese Crackers
Keto Egg Roll in a Bowl
This recipe is a quick and easy one-pan dinner that comes together in just 15 minutes. It's packed with protein and flavor, making it a great option for a busy weeknight.
Ingredients
- 1 lb ground pork or beef
- 1 teaspoon minced garlic
- Cabbage/coleslaw mix
- 1/4 cup low-sodium soy sauce
- 1 teaspoon ground ginger
- 1 egg
- 2 teaspoons sriracha
- 1 tablespoon sesame oil
- Green onions for garnish
Preparation
- Brown the Meat: In a large skillet, brown the ground pork or beef until no longer pink. Add the minced garlic and sauté for 30 seconds.
- Add Vegetables and Seasonings: Add the cabbage/coleslaw mix, low-sodium soy sauce, and ground ginger. Sauté until the cabbage reaches the desired tenderness, adding a little water if needed.
- Scramble the Egg: Make a well in the center of the skillet and add the egg. Scramble until done over low heat.
- Finish and Garnish: Stir in the sriracha. Drizzle with sesame oil and sprinkle with green onions.
Nutritional Benefits
This egg roll in a bowl is a protein-packed meal with added vegetables, making it a healthy and satisfying option for a keto diet.
Low Carb Chipotle Chicken Bowl
This recipe offers a flavorful and easy-to-make option for a healthy low-carb lunch or dinner.
Ingredients
- Chicken Marinade: Avocado oil, chipotle peppers in adobo sauce, lime juice, garlic, and spices.
- Bowl Ingredients: Cooked chicken, romaine lettuce, cheddar cheese, sour cream, avocado, pico de gallo or salsa.
Preparation
- Marinate the Chicken: Marinate the chicken in a mixture of avocado oil, chipotle peppers in adobo sauce, lime juice, garlic, and spices for 1-3 hours.
- Cook the Chicken: Heat avocado oil in a non-stick frying pan and cook the chicken until cooked through.
- Assemble the Bowls: Chop romaine lettuce and divide it among bowls. Add the cooked chicken, cheddar cheese, sour cream, avocado, and pico de gallo or salsa.
Nutritional Benefits
This chipotle chicken bowl is packed with protein and healthy fats, making it a satisfying and nutritious meal option.
Southwest Keto Chicken Bowl
This recipe is a family favorite, offering a delicious and customizable option for a low-carb dinner.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients
- Cauliflower Rice: Chicken bone broth, turmeric, riced cauliflower, and salt.
- Chicken and Pepper Mixture: Avocado or extra-virgin olive oil, green pepper, taco seasoning, chicken strips, salt, and pepper.
- Toppings: Tomato, green onions, lime juice, sour cream, lime zest.
Preparation
- Prepare the Cauliflower Rice: In a small saucepan, combine the chicken bone broth and turmeric and bring to a boil. Stir in the riced cauliflower and salt. Reduce heat and simmer for 10-12 minutes, or until the liquid is nearly all evaporated.
- Cook the Chicken and Peppers: Heat avocado oil in a large skillet. Add the green pepper and taco seasoning. Cook for 2-3 minutes. Add the chicken strips and cook until cooked through and the pepper begins to caramelize.
- Prepare the Toppings: In separate bowls, combine the tomato, green onions, and lime juice; and the sour cream, lime zest, and lime juice.
- Assemble the Bowls: Top the turmeric cauliflower rice with the chicken mixture, tomatoes and scallions, and lime sour cream.
Nutritional Benefits
This southwest keto chicken bowl is a balanced meal with protein, fiber, and healthy fats.
Keto Breakfast Bowl
This recipe is a perfect way to start the day with a hearty and nutritious low-carb meal. It’s great for meal prep and can be easily customized with your favorite toppings.
Ingredients
- Base: Scrambled eggs
- Protein: Homemade turkey sausage
- Vegetables: Sautéed sweet bell peppers and power greens (spinach, chard, mizuna, and kale).
Preparation
- Sauté the Greens: Heat olive oil in a large nonstick skillet, add crushed garlic, and sauté for 1 minute. Add the power greens and cook until wilted.
- Sauté the Peppers: In the same pan, sauté the bell peppers until softened.
- Scramble the Eggs: In a blender, mix eggs and cream until well combined. Pour into a preheated pan and cook as scrambled eggs.
- Cook the Sausage: Brown the turkey sausage in the same pan until cooked through.
- Assemble the Bowls: Divide each of the cooked ingredients into thirds and place them in freezer meal containers.
Topping Options
- Avocado (1g net carbs)
- Bacon (0g net carbs)
- Cheese (1g net carbs)
- Mushrooms (1g net carbs)
- Onions (2g net carbs)
- Spinach (1g net carbs)
Nutritional Benefits
This keto breakfast bowl is packed with protein, healthy fats, and low-carb vegetables, making it a satisfying and nutritious option for those following a keto or low-carb diet.
General Tips for Keto Bowls
- Customize Your Bowls: Feel free to adjust the ingredients based on your preferences and dietary needs.
- Use Fresh Ingredients: Fresh ingredients will enhance the flavor and nutritional value of your bowls.
- Meal Prep: Prepare the ingredients ahead of time and store them in separate containers for easy assembly.
- Add Healthy Fats: Incorporate sources of healthy fats, such as avocado, olive oil, and nuts.
- Control Portion Sizes: Pay attention to portion sizes to ensure you stay within your ketogenic macros.
Read also: Magnesium Supplements for Keto
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