Eating a ketogenic diet doesn't have to be complicated. We'll show you 15 easy keto recipes that you can make yourself and enjoy at home or at the office, morning, noon, and night. Our healthy keto snacks will keep you well-nourished in between meals.
Table of contents
1. Benefits of a ketogenic diet
In addition to intermittent fasting, the ketogenic diet also helps you enter ketosis faster and stay there longer. It's important that you drastically reduce your carbohydrate intake and consume healthy fats as your primary energy source.
BRAINEFFECT HACK : You can find even more tips in our article about the ketogenic diet.
2. Ketogenic recipes for your keto breakfast
A keto breakfast gives you plenty of energy to start your day. It doesn't require elaborate keto recipes—it can be as simple as a really good buttered coffee.
UPGRADED ROCKET COFFEE
This bold coffee makes a keto breakfast extra easy and keeps you full for longer. It's quick to make at home or conveniently at the office—you only need a few ingredients and you're ready to go.
Ingredients:
- 1 cup BRAINEFFECT ROCKET COFFEE
- 1-2 tbsp BRAINEFFECT ROCKET C8 MCT oil
- 1-2 tablespoons butter from pasture-fed cows
Preparation:
- Brew your coffee as usual
- Then all ingredients are put together in a blender
- Mix the ingredients well for 30 to 60 seconds
BRAINEFFECT HACK : One food that shouldn't be missing from the ketogenic diet is MCT oil . MCT oil has the positive property that your body can easily convert it into ketone bodies, the energy source when you're in ketosis.
Baked avocado with egg and bacon
Avocados are a classic keto food. They're rich in fatty acids and minerals and pair well with other foods. For breakfast, they're perfect with bacon and eggs.
Ingredients:
- 2 avocados
- 4 eggs
- 4 strips of bacon
- 1-2 stalks of parsley
- pepper and salt
- Optional: some chili spice
Preparation:
- Preheat oven to 180°C top/bottom heat.
- Cut the avocados in half and remove the pits.
- Use a spoon to enlarge the hollows of the avocado halves.
- Place a strip of bacon into the hollow on each half.
- Open the eggs and separate the yolks from the egg whites.
- Put the egg yolk into the hollow first and fill the rest with the egg white.
- Now season with the desired spices.
- Line a baking sheet with baking paper, place the stuffed avocados on top and bake in the oven for about 20 minutes.
- Meanwhile, chop the parsley.
- After about 20 minutes, remove the avocados from the oven and sprinkle the parsley over them. Done.
Keto coconut porridge with raspberries
If you're looking for something a little more "refreshing" in the morning, keto porridge comes in all sorts of forms. The choice of fruit is entirely up to you, and as long as you keep your fructose levels within limits, you'll be able to stay in ketosis.
Ingredients:
- 2 tbsp crushed flaxseed
- 4 tbsp almond or coconut flour
- 300 ml coconut milk
- 1 pinch of cinnamon powder
- 2 tbsp butter
- 40 g berries (e.g. raspberries, fresh or frozen)
- 2 tbsp coconut chips
Preparation:
- Bring the flaxseeds, flour, and coconut milk to a boil in a saucepan.
- Then add the 2 tablespoons of butter and continue cooking over low heat for about 8 minutes. The porridge is ready when it has reached a nice, porridge-like consistency.
- Pour the finished keto porridge into a bowl and garnish with the coconut chips and raspberries.
3. Ketogenic recipes for your ketogenic lunch
Cheesy broccoli with ground beef for the office
Who has time to cook something for themselves during their lunch break?! With this recipe, you can quickly prepare meals at home, or at least save a lot of time.
Ingredients:
- 1 tbsp coconut or olive oil
- 250g organic minced beef
- 100g fresh broccoli
- Handful of grated cheese or processed cheese of your choice
- pepper and salt
Preparation:
- Fry the minced meat in a pan with olive or coconut oil. Then season with pepper and salt.
- At the same time, cook the broccoli in a pot with a little salt until it reaches the desired consistency.
- Then add the broccoli to the minced meat in the pan and spread the grated cheese over everything.
- Finally, serve everything on a plate or in a bowl.
Keto Chicken Salad with Bacon and Avocado
Keto salads are popular lunchtime meals because they provide plenty of energy, prevent the midday slump, and keep you full for longer. With the right ingredients, they also taste great.
Ingredients for 1 person:
- 200g chicken breast
- 3 strips of bacon
- 1 large avocado
- ½ cup shredded cheddar cheese
- 2 spring onions
- 1 stick of celery
- Approx. 30 ml sugar-free Caesar salad dressing
- pepper and salt
Preparation:
- Wash the chicken breast and cut into small cubes.
- Halve the avocado, remove the pit and cut the flesh into small cubes.
- Wash the spring onions and cut them into fine strips.
- Fry the bacon in a pan over medium heat until crispy on both sides. Then cut it into small pieces.
- Drain most of the bacon fat from the pan, but leave some in the pan. Fry the chicken breast cubes in the remaining fat over medium heat for about 10 minutes.
- Then put all the ingredients together in a bowl, season and add the dressing.
- Enjoy warm or cold as desired.
BRAINEFFECT HACK : Give your salad an extra keto boost with high-quality MCT oil made from 100% caprylic acid C8 .
Cauliflower roses with roasted bacon and cheese dip
This recipe can be enjoyed for lunch or in the evening on the couch when you want to unwind after a busy day with a movie. Your colleagues will also be envious of this keto dish at the office.
Ingredients for 1 person:
- ¼ cauliflower
- ½ tbsp avocado oil
- 2 strips of bacon
- Cheyenne pepper, paprika spice, black pepper and salt
- 200g DIY cheese dip (e.g. processed cheese, Chester cheese, Gouda)
- 50 ml almond milk
Preparation of cauliflower:
- Preheat the oven to 200°C fan/convection oven. Line the baking tray with baking paper.
- Wash the cauliflower, cut the roses from the stem and spread them on the baking paper.
- Quarter the bacon strips and add them directly to the cauliflower.
- Then season everything.
- Now spread the avocado oil over the ingredients to prevent it from burning.
- Place the baking tray and ingredients in the oven for about 20 minutes, until the cauliflower is completely cooked and has a golden topping.
Preparation of DIY cheese dip:
- Melt the cheese together with the almond milk in a saucepan
- Then season to taste and serve with the cauliflower. Done.
BRAINFEECT HACK : If you choose a ketogenic diet, there's one thing you absolutely must have in your kitchen. We're talking about high-quality MCT oil made from pure C8 caprylic acid. Whether as a special energy boost in your ROCKET COFFEE or as a keto dressing for your salad, MCT oil provides you with medium-chain fatty acids during the ketogenic diet, which your body can convert into ketone bodies particularly quickly.
4. Ketogenic recipes for your keto dinner
Keto Shakshuka
This Israeli specialty consists of poached eggs in a tomato sauce. The dish is already keto- and paleo-friendly, but the added cheese adds a necessary amount of fat.
Ingredients for 2 people:
- 1 tbsp coconut oil
- 1 onion
- 2 cloves of garlic
- 1 tbsp tomato paste (without sugar)
- 1 green pepper
- 4 eggs
- 4 tomatoes
- 400 ml chopped tomatoes
- 1 tsp paprika spice
- pepper and salt
- chili
- 1 handful of parsley
- 150g grated cheese
Preparation:
- Wash and dice the peppers and tomatoes.
- Peel and chop the onion and garlic.
- Sauté the onion and garlic with the coconut oil in a pan.
- Mix in tomato paste, tomatoes and peppers and simmer together for about 5 minutes.
- Add the chopped tomatoes and then season everything well.
- Simmer for another 10 minutes on medium heat.
- Then prepare a total of four wells for the eggs in the mixture and crack one egg into each well.
- Cover the pan and let the eggs rise for up to 8 minutes.
- Wait until the egg white has curdled but the yolk is still runny.
- Now sprinkle the grated cheese over the top and garnish with fresh parsley. Done.
Tex-Mex Keto Casserole
This keto lasagna offers variety for your taste buds thanks to particularly spicy ingredients like the Tex-Mex mix and fresh jalapeños. If you prefer something less spicy, you can also use (green) bell peppers instead.
Ingredients for 2+ people:
- 500g organic minced beef
- 2 tbsp butter
- 3 tbsp Tex-Mex seasoning mix
- 200g strained tomatoes
- approx. 50g jalapeños
- 200g grated cheese
- 1 cup crème fraîche or sour cream
- 1 spring onion
- 150g spinach
Preparation:
- Preheat oven to 200°C top/bottom heat.
- Fry the minced meat in a pan with butter until cooked through.
- Add the Tex-Mex seasoning mix and the passata, mix, and simmer for about 5 minutes.
- Taste and season with pepper and salt if necessary.
- Then grease a baking dish with butter or coconut oil and pour the entire contents of the pan into the dish.
- Sprinkle the jalapeños and cheese over the top and then bake in the oven for 15-20 minutes.
- Meanwhile, chop the spring onions and mix them with the crème fraîche or sour cream in a small bowl.
- When the keto lasagna is golden brown, it is ready.
- Finally, you can enjoy the lasagna with the cream.
Gluten-free keto pizza in minutes
If you thought you'd have to give up your favorite pizza while on keto, we have good news for you. This keto pizza tastes just as good as a pizza shop, but is gentle on your gut (gluten-free) and provides you with healthy protein and fat.
Ingredients for 1 person:
- 2 tbsp Parmesan cheese
- 1.5 tbsp ground psyllium husks
- 1 tbsp fresh basil
- 1 tbsp basil spice
- 3 large eggs
- 2 tsp olive oil
- Approx. 50g mozzarella
- 3 tbsp tomato sauce (without sugar)
Preparation:
- Preheat the oven to 200°C top/bottom heat.
- Place all dry ingredients in a container that you can use with your hand blender.
- Add eggs and mix everything for at least 30 seconds so that the psyllium husks can absorb some of the liquid.
- Heat the olive oil in a pan.
- Spread the mixture from the container into the pan in a pizza-like shape and fry.
- Once the edges have set and started to brown, turn the pizza base over in the pan and cook the other side for about 60 seconds.
- Now spread the tomato sauce evenly over the keto pizza and sprinkle the cheese on top.
- Now put the pan in the oven for about 15 minutes.
- When the pizza base has reached a fluffy consistency and is firm enough, you can take it out.
- Finally, garnish the keto pizza with fresh basil. Done.
5. Ketogenic recipes for your keto snacks
Keto-Kat Bars
These Keto Kat bars, inspired by the popular Kit Kat bars, are not only delicious but also incredibly easy to make. They're perfect when you're feeling peckish and craving a sweet keto snack.
Ingredients for about 20 bars:
- 2 cups low-carb granola
- ½ cup mixed nuts (no peanuts)
- ½ cup seed mix (psyllium, flaxseed, etc.)
- 1 ½ cups cacao nibs
- ½ cup sugar-free maple syrup
- ¼ cup coconut oil
- 1 cup almond butter
Preparation:
- Mix the low-carb granola with the nuts and seeds in a large bowl and set aside.
- Melt cacao nibs, sugar-free maple syrup, coconut oil, and almond butter together in a bowl or saucepan in the oven or on the stovetop.
- Now pour the melted chocolate over the nut mix and stir everything vigorously until the chocolate has “absorbed” all the nuts and seeds.
- Then you put everything into a suitable loaf pan and then place it in the refrigerator for at least 30 minutes.
- Once the mixture has cooled and dried sufficiently, you can cut it into your desired bar shape. Done.
Pepperoni chips with egg salad
This crispy and savory keto snack can be prepared practically any time of day. So, if you're short on time during the day, you can prepare the pepperoni chips with egg salad the night before and take them to the office the next day.
Ingredients for 1 person:
- 50g pepperoni salami
- 2 eggs
- 1 tbsp apple cider vinegar
- 1 tsp chives
- 2 tablespoons yogurt (without sugar)
- pepper and salt
Preparation:
- Preheat oven to 200°C fan.
- Line a baking tray with baking paper.
- Cut the pepperoni salami into thin slices and spread generously on the baking tray.
- Place the baking tray in the oven for 15-20 minutes. Then let the chips cool.
- Hard boil the two eggs and peel off the shells.
- Mix the eggs with the remaining ingredients in a bowl, mashing the eggs with a fork.
- Season with salt and pepper to taste and enjoy the egg salad with the chips. Done.
Keto cheese chips
Need something even simpler? No problem, these keto cheese chips require the least amount of pantry supplies and cooking skills. All you need is cheese, salt, and a little olive oil.
Ingredients for at least 1 person:
- 4+ slices of Gouda
- olive oil
- Salt
- Optional: Paprika
Preparation:
- Line a baking tray with baking paper and set the oven to 200°C top/bottom heat.
- Cut the cheese slices into bite-sized pieces and spread them on the baking paper.
- Then grease with a little olive oil and then add salt.
- Optionally, you can also use paprika spice, for example.
- Now put the baking tray in the oven for about 15 minutes.
- Finally, let the chips cool a bit. Done.
6. Ketogenic recipes for your keto shakes
Nothing's easier than throwing your favorite ingredients together in a blender and enjoying the results. Here are some variations of popular keto shakes that you can easily recreate.
Keto-style green smoothie
This classic smoothie can also be suitable for the keto diet. Simply replace the fruit with healthy fat sources like avocados, and the green smoothie is otherwise full of energy!
Ingredients for 1 person:
- 200ml water
- ½ avocado
- 1 handful of spinach
- 1 tbsp protein powder (e.g. vanilla flavor)
- ½ cup almond milk
- 5-6 leaves of fresh mint
- 1 tbsp ROCKET C8 MCT oil
Preparation:
- Combine all ingredients in a blender and blend for at least 60 seconds. Done.
Iced Coffee Keto Shake
This iced coffee shake takes our popular UPGRADED ROCKET COFFEE to a whole new level. It's packed with all the good fats that make you so energetic and support your ketosis.
Ingredients for 2 people:
- 300ml BRAINEFFECT ROCKET COFFEE
- 1 tbsp BRAINEFFECT ROCKET C8 MCT oil
- ½ avocado
- ½ cup coconut or almond milk
- 1 tbsp protein powder (e.g. vanilla or chocolate flavor)
- 1 tsp stevia, xylitol or similar
- 1 teaspoon cinnamon
- 1 tbsp cocoa nibs
- 4-5 ice cubes
Preparation:
- Place everything in a blender and blend for at least 60 seconds. Done.
BRAINEFFECT HACK : In our shop you get the ROCKET COFFEE KIT, which contains high-quality coffee and 100% C8 MCT oil in a practical value package.
American Nut Nougat Keto Shake
It doesn't always have to be bacon, avocado, and eggs. Quite the opposite: Keto can also taste sweet. The American Nut-Nougat Keto Shake proves this, naturally also containing plenty of healthy fats and keeping you full for a long time.
Ingredients for 2 people:
- 300ml water
- 1 tbsp BRAINEFFECT ROCKET C8 MCT oil
- 2 tsp cocoa powder
- 30g hazelnut butter
- 2 teaspoons stevia, xylitol, or similar
- 120ml cream
Preparation:
- Place all ingredients except the cream into the blender and blend for at least 60 seconds.
- Whip the cream lightly until it has become nice and thick.
- Then add about 2/3 of the cream to the keto shake and divide it between two glasses.
- Finally, top the shake with the remaining cream for a magnificent foamy head.
7. Ketogenic foods
You can create a solid foundation by having the following keto foods at home:
- Fish, red meat and eggs as a source of protein
- Avocados, MCT, olive and coconut oil as healthy fat sources
- lots of green vegetables for the important fiber with plenty of vitamins and minerals
- Nuts (pecans, macadamia nuts, walnuts, and almonds) as proven keto snacks
BRAINEFFECT HACK : One of the best ingredients for the ketogenic diet is MCT oil made from 100% caprylic acid C8. This high-quality medium-chain fatty acid can be converted into ketone bodies particularly quickly in your body. Our MCT oil ROCKET C8 consists of 100% caprylic acid, making it your optimal support for the keto diet.
8. Conclusion
These keto recipes show that the ketogenic diet can be not only easy but also delicious. And with every meal, you'll get an extra dose of mental energy from the healthy fats of keto cuisine.
