The ketogenic diet, often called the keto diet or ketosis diet, is a high-fat, adequate-protein, and low-carbohydrate eating plan. It is a dietary approach that shifts the body's metabolism to primarily use fat for fuel instead of carbohydrates. This metabolic shift can have significant effects on both healthy individuals and those with certain medical conditions.
Understanding the Ketogenic Diet
The ketogenic diet mimics the effects of fasting by drastically reducing carbohydrate intake and increasing fat consumption. By limiting carbs, the body enters a state of ketosis, where it begins to break down fat into ketones, which are then used as an alternative energy source.
There are five variations of the Ketogenic Diet which have been published in medical literature as effective treatments for diseases like epilepsy, cancer, and Alzheimer’s. The major difference between each Ketogenic Diet is the amount of calories that come from fat, protein and carbs, which are what we call “macronutrients”, or nutrients in our food that have a caloric value. The three macronutrients differ in many ways, namely, their caloric density per gram, as well as how the body uses them. Fat is the most calorically dense macronutrient, having 9 calories per gram, compared to 4 calories per gram for both carbs and protein. In a homeostatic state, the body utilizes fat and carbs for energy production, while it uses protein to rebuild the cells of our body. While this is generally the case, an overconsumption of protein can lead the body to break down the excess protein into glucose, preventing the state of ketosis.
Recipes for the Ketogenic Diet
A variety of recipes can be adapted for a ketogenic diet, offering a wide range of options for breakfast, lunch, dinner, and even desserts. Here's a look at some popular choices:
Breakfast
- Keto Pancakes: These pancakes use almond flour instead of regular wheat flour to keep the carbohydrate levels low. Serve with blueberries and keto-friendly syrup.
- Keto Smoothie: A blend of spinach, fresh berries, and plant-based milk provides a nutritious and quick keto breakfast. Hemp seeds, nuts, or seeds can be added for extra nutrients and healthy fats.
Lunch and Dinner
- Mediterranean Turkey-Stuffed Peppers: A low-calorie and nutritious meal rich in vitamin C and folate. Filling the peppers with low-fat turkey breast mince keeps it lean.
- Superhealthy Salmon Burgers: A lighter alternative to fishcakes, these burgers are made with salmon, ginger, soy sauce, and coriander.
- Ham, Mushroom & Spinach Frittata: A filling and low-calorie frittata that can be made ahead of time for a quick and easy meal.
- Spanish Chicken Traybake with Chorizo & Peppers: Herby chicken thighs roasted with colorful vegetables and spicy sausage. Serve with keto bread to make this keto-friendly.
- Baked Salmon & Leek Parcel: A simple salmon dish with creamy mascarpone and fresh leeks, rich in omega-3 fatty acids.
- Peanut Butter Chicken: A budget-friendly chicken dish that freezes well for convenient lunches.
- Mushroom Brunch: A one-pan dish made with mushrooms, eggs, kale, and garlic, providing a comforting and healthy meal.
- Cod with Cucumber, Avocado & Mango Salsa Salad: A refreshing and low-fat salad bursting with summer flavors.
- Ginger & Soy Salmon en Papillote: Salmon steamed in a parcel with spiralized vegetables and a flavorful marinade. Serve with cauliflower rice for a keto-friendly meal.
- Baked Salmon: A versatile dish that pairs well with salads, vegetables, and keto-friendly pasta alternatives.
- Barbecued Bavette Steak & Tomato Salad: Bavette steak served over a simple tomato, red onion, and feta salad, perfect for a light summer meal.
- Thai Broccoli Rice: Broccoli blitzed into rice-like grains, creating a colorful and healthy vegetarian keto meal.
- Tomato Baked Eggs: Eggs baked in a garlicky tomato sauce, served with crusty keto bread for a satisfying brunch or light lunch.
- Herb Omelette with Fried Tomatoes: A protein-rich breakfast or brunch option for two people.
- Cheesy Bacon Ranch Chicken: A chicken dinner that combines the flavors of bacon and ranch.
- Cauliflower Fried Rice: A low-carb alternative to traditional fried rice, using cauliflower instead of rice.
- Cheesy Broccoli Cheddar Spaghetti Squash
- Cauliflower Pizza Crust: A gluten-free pizza crust made from cauliflower.
- Keto Chicken Parmesan
- Lemon-Brown Butter Salmon
- Keto Beef Stew: A keto-friendly version of beef stew, thickened by reducing the stew to create a rich and flavorful dish.
- Cowboy Butter Steak: A bone-in ribeye seared and basted with a zesty, smoky butter.
- Garlicky Greek Chicken
- Keto Pork Chops
- Cacio E Pepe Egg Noodles: A lightened-up version of the classic pasta dish, made with homemade egg noodles.
- Philly Cheesesteak Lettuce Wraps
- French Onion Pot Roast
- Keto Beef Stroganoff
- Feta & Herb-Crusted Salmon
- Keto Bacon Chicken Thighs With Garlic Cream Sauce
- Keto Mac & Cheese: A keto-friendly version of mac and cheese that eliminates pasta.
Desserts
- Keto Brownies: Made with nut butter, courgette, cacao, and almond flour, these brownies are moist and delicious.
- Keto Chocolate Cake: A keto version of a classic chocolate cake, using xylitol, almond flour, and cacao powder to keep the carbohydrate levels low.
Recipes for Modified Ketogenic Diet (MKD)
The modified ketogenic diet (MKD) recipes should only be followed if specifically prescribed the MKD by your medical team.
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- Birthday Cupcake
- Broccoli Cheddar Discs
- Cauliflower Parmesan Sticks
- Cheese Pizza
- Chicken Bites
- Chocolate Glazed Donuts
- Oatmeal & Raspberries
Recipes for Ketogenic Diet
- Apple Cobbler
- Avocado Brownies
- Birthday Cupcake
- Blueberry Yogurt Bunnies
- Caramel Pecan Tarts
- Carrot Cake Cookies
- Cheesecake
- Chocolate Brownie
- Chocolate Chip Cookies
- Chocolate Chunk Cookies
- Chocolate Nut Fudge
- Chocolate Peanut Butter Cups
- Chocolate Pudding
- Churros
- Cinnamon Graham KetoBar
- Cinnamon Pecan Cookies
- Cinnamon Rolls
- Coconut and Peanut Butter Candies
- Creamy Jell-O®
- Creme Brulee
- Cupcakes with Chocolate Buttercream Frosting
- Festive Jell-O Cup
- Gummy Bears
- Iced Pumpkin Cake
- Ice Cream Cone
- Frozen Fruity Cream Cheese Treats
- Fudge Brownie
- Jell-O Parfait®
- Key Lime Pie
- Lemon Almond Cake
- Marshmallows
- Marshmallow Cereal Treat
- Nut Bars
- Orange Creamsicle Ice Cream
- Peanut Butter Cookies
- Pumpkin Fudge Pops
- Pumpkin Pecan Cheesecake
- Raspberry Meringue
- Snickerdoodle Cookie
- Strawberry Chocolate Ice Cream
- Strawberry Coconut Ice Cream
- Strawberry Shortcake
- Strawberry Sunflower Bar
- Strawberry Valentines
- Sugar Cookies
- Vanilla Cream Cakes
- Vanilla Ice Cream
- Watermelon Sorbet
- Whoopie Pie
Helpful Tips & Tricks for Ketogenic Cooking
Fat Hiding Tricks
- Combine weighed heavy cream and mayonnaise with weighed raw eggs, cook the mixture in a pan to form fluffy scrambled eggs.
- Add weighed canola oil to weighed yogurt; the oil will completely absorb and blend into the yogurt.
- Mix weighed room temperature butter into weighed creamy peanut butter. This not only helps hide fat, but also increases the volume of the spread.
- Add weighed canola oil into weighed liquid heavy cream. Use a milk frother (used to make cappuccinos) to emulsify the two together perfectly. Can be served as a drink!
General Cooking Tips
- Weighing Ingredients: When weighing ketogenic ingredients in one bowl, always start with the dry ingredients. Try to form small mounds of the dry ingredients while weighing to allow for easy removal if the weight goes over. The liquid ingredients (heavy cream, oil, etc.) should be weighed in a separate bowl individually. The reason for this is because if you weigh two liquids together and go over on the weight, you will not be able to safely remove the one liquid due to them mixing together.
- Nonstick Cooking Spray: Always use nonstick cooking spray to prevent ketogenic foods from sticking due to their high fat content. It’s important that no food residue is left behind on any cookware to avoid losing nutritional value.
- Dry Seasonings: Dry seasonings can be used on the ketogenic diet as a “free” ingredient (single dry seasonings only, not pre-packaged mixes). In large quantities, fat tends to mask the natural flavors of foods that we know and love, therefore we encourage you to season the foods with dry seasonings to make them tasty and enjoyable. Especially salt!
- Freezing and Reheating: Ketogenic foods generally freeze very well, however the reheating process can be tricky. When reheating foods, the fats always tend to melt first, which is the main component for ketogenic foods. The best way to reheat keto foods is in the oven or on the stove top.
- Baking: When baking ketogenic foods, never fill molds all the way to the top (¾ full is ideal). During the baking process, the heat may make the fat separate from the recipe, creating a pool of fat on the top. If the recipe is filled all the way to the top, the melted fat will go over the edge and result in loss of nutritional value.
Important Considerations
- Recipe Disclaimer: Before using any recipes, it's essential to refer to the recipe disclaimer.
- Medical Supervision: The ketogenic diet should not be started without supervision and guidance from a medical team, especially for children who suffer from seizures. These recipes are designed to be used by patients who are followed by Children’s Hospital of Philadelphia’s Division of Neurology Dietary Treatment Program.
- Consultation with Dietitians: If you think you can benefit from adopting a Ketogenic Diet, we encourage you to consult one of our dietitians so that we may guide you towards the most fruitful option given your specific needs.
- Whole Foods: At the Charlie Foundation, we believe that a ketogenic diet should consist of whole foods that are organic, high in fiber, and sourced from one’s local environment.
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