This high-protein smoothie offers a refreshing and easy low-carb breakfast alternative. While not strictly keto, it remains low in carbs and, with its high protein content, keeps you full longer—making it an excellent choice for busy mornings. It's the ideal second meal option for those who practice intermittent fasting.

The smoothie gains its extra protein punch from cottage cheese and collagen powder. Cottage cheese, a surprising but effective ingredient in smoothies, creates a smooth, frothy texture without any aftertaste, ensuring its presence is undetectable once blended.

For an added boost, magnesium powder is included to enhance electrolyte balance, promoting energy and hydration throughout the day.

How To Make Cottage Cheese Protein Smoothie

This Cottage Cheese Berry Protein Smoothie is so easy to make. You'll only need a few ingredients:

  • Cottage Cheese: The cornerstone of this recipe, it ensures a creamy, high-protein smoothie without any aftertaste.
  • Collagen powder: Boosts the protein content and adds to the smoothie's creaminess. Options include plain or sugar-free flavored collagen, such as Vanilla Collagen Peptides from Perfect Keto. Alternatively, whey protein powder (isolate) or egg white protein powder can be used.
  • Cashew Milk: Unsweetened cashew milk, almond milk, or even water are suitable (although not ideal as it lacks potassium). For a nut-free version, try Poppy Seed Milk or Coconut Milk (light).
  • Berries:Frozen berries add creaminess and versatility. Choose from strawberries, raspberries, blackberries, or wild blueberries for a flavorful smoothie.
  • Magnesium Powder: Provides an electrolyte boost. Neutral tasting options like Natural Calm work well, or for added flavor, Raspberry-Lemon Calm can be used.
  • Low-Carb Sweetener (optional): To adjust sweetness, stevia or Allulose are recommended, with a variety of options and conversions available here.
  • Vanilla Extract (optional): Not necessary if using flavored collagen powder.

Customize Your Smoothie

Each and every one of us has different dietary needs so it's only natural that you may need to adjust the macros in this smoothie recipe. Here are a few tips:

  • Need more fat/calories? Add a tablespoon of MCT oil or some heavy whipping cream.
  • Need less protein? Skip the collagen powder.
  • Need fewer carbs? Use blackberries for a slightly lower carb count.

You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your own macros and preferences.

More Keto Smoothie Recipes

Love low-carb smoothies? Check out some of these recipes:

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 19 grams
Fiber 3.9 grams
Net Carbs 15.1 grams
Protein 44.6 grams
Fat 16.3 grams
of which Saturated 4.7 grams
Energy 391 kcal
Magnesium 237 mg (59% RDA)
Potassium 768 mg (38% EMR)

Macronutrient ratio: Calories from carbs (16%), protein (46%), fat (38%)

Ingredients (makes 1 serving)

  • 3/4 cup cottage cheese (170 g/ 6 oz)
  • 1 1/4 cups unsweetened cashew milk or almond milk (300 ml/ 10 fl oz)
  • 3/4 cup mixed frozen or fresh berries (113 g/ 4 oz)
  • 1 tsp Natural Calm or Raspberry-Lemon Calm (magnesium powder)
  • 1/4 cup collagen powder, plain or vanilla or protein powder of choice (25 g/ 0.9 oz)
  • Optional: 1/2 tsp sugar-free vanilla extract (if using plain collagen powder)

Instructions

  1. Prepare all the ingredients for your smoothie. If using fresh berries, wash under running water.
  2. Place all the ingredients in a blender: cottage cheese, berries, almond milk (or nut/seed milk of choice), collagen powder (plain or vanilla) and magnesium powder. If using plain collagen powder, optionally add vanilla extract and/or low-carb sweetener of choice.
  3. Process until smooth and frothy.
  4. Serve immediately. You could store the prepared smoothie in a sealed jar in the fridge for up to a day. Shake before serving.


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Cottage Cheese Berry Protein Smoothie

Spring into the season with this quick and vibrant Green Spring Cheese Omelet that brings a splash of color to your brunch table. Perfect for Easter, St Patrick's Day, or any day when you want to add a little greenery to your plate!

The bell pepper rings mimic shamrock shapes, making each bite a little lucky charm, just like these Shamrock Eggs! Not only is this dish a feast for the eyes, but it's also a nutritional powerhouse, ticking all the boxes for a low-carb, keto, and high-protein diet.

Plus, it's so easy to whip up – it'll be ready faster than you can find a four-leaf clover!

Recipe Tips, Swaps, and Variations

This omelet is as versatile as it is delicious. If you're not a fan of Parmesan, or need to make this recipe vegetarian, try goat's cheese for a tangy twist or crumble some feta for a Mediterranean vibe.

Want to freshen it up? Throw in a handful of spinach or a few mint leaves for an extra herby punch.

And for those of you looking for a protein boost – a ribbon of smoked salmon will transform this into a meal fit for a leprechaun king!

Remember, the beauty of this recipe lies in its simplicity and flexibility. Don't hesitate to play with ingredients – your omelet, your rules! Whether you're gearing up for a spring picnic or just starting your day, this Green Spring Cheese Omelet is bound to put a pep in your step.

Preparation time

Hands-on:    10 minutes
Overall:     15 minutes

Nutritional values (per serving, one omelet)

Total Carbs 5.5 grams
Fiber 1.6 grams
Net Carbs 3.9 grams
Protein 28.2 grams
Fat 33.7 grams
of which Saturated 10.3 grams
Energy 440 kcal
Magnesium 40 mg (10% RDA)
Potassium 403 mg (20% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (26%), fat (70%)

Ingredients (makes 1 servings)

  • 2 rings green bell pepper (40 g/ 0.7 oz)
  • 3 asparagus spears (36 g/ 1.3 oz)
  • 1 tbsp extra virgin olive oil
  • 3 large eggs
  • 1/4 cup grated Parmesan (23 g/ 0.8 oz)
  • 1 tbsp chopped chives
  • pinch of salt and pepper
  • few sprigs of dill

Instructions

  1. Cut two 1/2 inch (1 cm) slices of green bell pepper. Chop the chives and tear the dill into smaller sprigs.
  2. Heat a large skillet greased with olive oil over a medium-high heat. Add the pepper slices and cook for 3 to 4 minutes, turning halfway. When crisp-tender, transfer to a plate.
  3. While the veggies are cooking, crack the eggs into a bowl. Add grated cheese and chopped chives. Season with a pinch of salt and pepper. Whisk using a fork.
  4. Pour the egg mixture into the hot pan where you cooked the veggies. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds.
  5. Turn the heat down to medium. Carefully add the cooked pepper rings and asparagus spears. Sprinkle with fresh dill. Cook for 2 to 3 minutes, or until set underneath.
  6. Serve warm or let the omelet cool down to room temperature and refrigerate for up to 3 days.


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Green Spring Cheese Omelet

Quick Summary tl;dr

Keeping your keto diet affordable is pretty straightforward. This guide isn't just about tips. You'll also find lots of great, budget-friendly meal ideas to keep things interesting without breaking the bank.

Stick to common foods like eggs and seasonal veggies to save money. Choosing what's fresh and local helps you save too, and tastes great. Remember, using frozen foods and making your own basics at home can help stretch your budget. Keeping your meals simple saves time and money, and cooking in big batches is a smart way to make your food last longer and keep your spending in check.

Table of Contents

Starting a keto diet can be exciting, but keeping an eye on the budget is key for many of us. You might wonder if it's possible to stick to this low-carb lifestyle without spending a ton.

Good news: it totally is possible to follow a keto diet on a budget. In this post, you're going to learn how to choose keto meals that won't make your wallet flinch.

Before we get into the nitty-gritty, remember that affordable keto eating is doable. If you need a refresher on keeping your low-carb eating budget-friendly, check out our previous guide on thriving on a budget. It's packed with tips that apply no matter what meals you're cooking up.

5 Smart Strategies for Budget-Friendly Keto Meals

When it comes to selecting low-carb meals that are kind to your wallet, here are a few key pointers:

1. Go for Common Ingredients

When you're on a keto diet and keeping an eye on your budget, focusing on common ingredients can be a game-changer. Everyday items like eggs, chicken, and seasonal vegetables are not only affordable but also widely available. Here's how you can make the most of these budget-friendly staples:

  • Choose Ground Meat: Ground meat is a fantastic, cost-effective protein option that's incredibly versatile, especially when bought in bulk. From burgers to skillet meals, it can be the star of countless dishes without breaking the bank.
  • Eggs and Cheese, the Budget-Friendly Stars: Don't underestimate the power of eggs and cheese. These keto essentials are affordable and flexible, perfect for whipping up everything from a quick breakfast to a hearty dinner.
  • Go for Inexpensive Vegetables: Fill your plate with economical vegetables like cabbage, zucchini, and spinach. These ingredients add bulk and nutrition to your meals without adding a significant cost.

By sticking to these simple, versatile staples, you can create a variety of meals that are both satisfying and kind to your wallet.

2. Seasonal and Local Wins

Opting for ingredients that are in season or locally sourced can significantly lower your grocery bills while ensuring your meals are both fresh and flavorful. Here's why seasonal and local choices are always a win:

  • Peak Flavor and Nutrition: Seasonal produce is picked at the peak of its freshness, which means it's not only tastier but also packed with more nutrients than off-season counterparts that have traveled long distances.
  • Cost-Effective: Farmers often have an abundance of seasonal produce, which can lead to lower prices for you. Plus, buying directly from local markets supports your community and can offer savings by cutting out the middleman.
  • Environmental Benefits: Choosing local and seasonal foods reduces the carbon footprint associated with long-distance food transportation. It's a win for your health, your wallet, and the planet.

By focusing on what's available locally and in season, you can enjoy a wide range of foods throughout the year, all while keeping your keto diet exciting and affordable.

3. Use These All-Time Budget-Friendly Options

No matter the season, some keto-friendly foods consistently offer great value, making them smart staples for anyone on a budget. Here's how to make the most of these versatile options:

  • Leverage Frozen Foods: Frozen meats, vegetables, and berries often come with a lower price tag than their fresh counterparts without sacrificing nutrition. They're a fantastic way to enjoy your favorite foods year-round, ensuring you don't have to compromise on variety or taste due to budget constraints.
  • Canned, Pickled, & Fermented Foods: These pantry essentials are not only cost-effective but also add a burst of flavor and nutrition to your meals. Canned fish, for example, is a great source of omega-3 fatty acids, while pickled and fermented vegetables offer beneficial probiotics. Incorporating these items into your diet can enhance meals both in terms of taste and nutritional value.
  • Make Your Own Keto Staples: From dressings to low-carb breads, homemade versions of keto staples can be much more affordable than store-bought alternatives. Plus, making these items yourself allows you to control the ingredients, ensuring they're free from unwanted additives and perfectly tailored to your dietary needs.

By including these all-time budget-friendly options into your meal planning, you can enjoy a varied and nutritious low-carb diet without breaking the bank.

4. Simplicity is Key

The fewer ingredients a recipe needs, the better for your budget. Look for meals that are straightforward and don't require unusual or pricey keto substitutes. Keeping it simple doesn’t mean sacrificing flavor or variety. Here's how to keep your low-carb meals both simple and delicious:

  • Go for One-Dish Meals: Embrace recipes that call for minimal cleanup to save time and resources. Dishes that use just one pot, tray or pan, including the increasingly popular sheet pan dinners (aka tray bakes), are perfect for this. Sheet pan dinners involve cooking your entire meal on a single baking sheet, making them the epitome of simplicity. This method is not only efficient but also allows for the flavors of your ingredients to meld together beautifully in the oven. Choose a combination of low-carb vegetables and a protein source, season them to your liking, and bake. It’s an ideal, no-fuss way to prepare a nutritious, keto-friendly meal that requires minimal effort and cleanup.
  • Get Creative with Leftovers: Transform leftovers into new meals to minimize waste and maximize your budget. This approach encourages creativity and ensures that every bit of food you purchase is used, reducing your overall food expenses.

By focusing on simplicity and incorporating techniques like sheet pan dinners, you can enjoy delicious, low-carb meals that are easy on your budget and your time.

5. Embrace Bulk and Batch Cooking

Embracing the practice of cooking in bulk or preparing meals in batches is a time-tested method to stretch your dollar further on a keto diet. This approach not only saves time but also ensures that you have healthy, low-carb meals ready when you need them. Here's how to make bulk and batch cooking work for you:

  • Enjoy Crowd-Pleasing Casseroles: Casseroles are the perfect dish for bulk cooking. They allow you to combine affordable ingredients like ground meat, eggs, and low-cost veggies into a filling and delicious meal. Plus, casseroles often taste even better the next day, making them ideal for meal prep.
  • Utilize Slow Cookers and Pressure Cookers: These kitchen gadgets are your allies in making budget-friendly cooking as effortless as possible. Slow cookers and pressure cookers can transform inexpensive cuts of meat and simple ingredients into tender, flavorful dishes with minimal effort. Preparing large quantities means you have meals at the ready for several days.
  • Don't Forget About Make-Ahead Breakfasts: Contrary to what many think, keto-friendly breakfast options like nuts and seeds can be quite economical, especially when bought in bulk and used in make-ahead recipes. Homemade keto granola or cereal (see examples below!) prepared in large batches can offer a quick, satisfying start to your day without breaking the bank. These options not only last for weeks but can also be frozen for extended freshness.

Bulk and batch cooking are a must for budget-friendly eating. With a little planning and some creativity, you can prepare delicious, low-carb meals that will sustain you for days and even weeks to come.

Budget-Friendly Low-Carb Recipes

Here are our top picks for budget-friendly low-carb and keto meals. Whether you're planning your meals for the week or need something quick for dinner, we've got some tasty and inexpensive ideas coming your way. And remember, this is just a small taster, there are hundreds more recipes in our KetoDiet app and on the blog here.

Low-Cost Breakfasts

  • Spinach & Feta Omelet: Feta cheese may not be the most budget-friendly option but can easily be replaced with cow's milk options. In fact, with the right modifications, any omelet can be budget-friendly!
  • Sausage Pizza Frittata: Frittatas are great for meal prep, lunchboxes and freezing. Mozzarella and parmesan can easily be swapped with other types of cheese to fit your budget. Again, almost any frittata can be budget-friendly.
  • Fluffy Scrambled Eggs with Cottage Cheese: This high-protein breakfast meal is a great way to start your day. More protein means fewer cravings and less snacking!
  • Spinach & Feta Shakshuka: This meal is so versatile. Use other budget-friendly alternatives to feta and any leafy greens - fresh or frozen.
  • Superfood All Day Breakfast Skillet: A simple breakfast option that's ideal for those who practice intermittent fasting.
  • Full English Keto Breakfast: You can make a few more budget-friendly swaps, such as using canned tomatoes, and sausages instead of bacon.
  • Mexican Breakfast Casserole and Slow Cooker Breakfast Casserole: Swap the parmesan with some cheddar, kale with frozen spinach, and use brown onions instead of shallots.
  • Sausage & Pumpkin Breakfast Casserole: A great option when pumpkin is in season! Otherwise, you can use frozen pumpkin or butternut squash.
  • Breakfast Grits: A healthy breakfast option made with cauliflower.
  • Chia Pudding: Consider buying chia seeds in bulk. You can add frozen berries, yogurt, or a handful of chopped nuts for a more satisfying breakfast option.
  • Easy "Cereal": Coconut flakes are generally budget-friendly, especially when bought in bulk. Almonds can be pricy so swap with other nuts or more coconut. Chocolate chips can be affordable when bought in bulk from online retail stores. And the best part? No sweeteners needed!
  • Low-Carb Granola: Nuts can be pricey but they become affordable when bought in bulk. Opt for most budget-friendly nuts and skip sweeteners if needed. Some recipes might be using whey protein powder, which is used for texture and binding, but you can simply add one more egg white for similar effects.

Packable Lunches on a Budget

Affordable Salads & Soups

Hearty Dinners For Less

Thrifty Side Picks

Cost-Effective Essentials

Easy Peasy Desserts



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Easy Low-Carb Meals on a Budget: How to Eat Well for Less

So, I've got a confession – I've been holding out on you. I've had this Marry Me Chicken recipe up my sleeve for ages, but life's been a whirlwind, and I just never got around to sharing it on the blog.

You might have caught a glimpse of it on Facebook or in our newsletter if you're in the loop. I've been all over the place with app updates and everything, and didn't want to leave you hanging without this recipe.

Here's the scoop: I tweaked the classic Creamy Italian Chicken recipe a bit. Instead of just cream, I tossed in some cream cheese. Why? Because it makes the sauce perfectly thick and oh-so-creamy – just the way I like it.

And guess what? Now, after all the photo editing and prep, this recipe's not just in our private Facebook group or the newsletter – it's in our app too!

So, when you're in the mood for something that's a total crowd-pleaser, give this recipe a go. It's simple, it's delicious, and hey, it's finally here!

How To Serve Marry Me Chicken Recipe

Alright, you've made the Marry Me Chicken, and the aroma in your kitchen is probably making your stomach rumble. Now, what to pair it with? Since we're keeping things on the lighter side (hello, low-carb life!), I've got some killer side dish suggestions that'll complement the creamy goodness of this chicken without weighing you down.

First up, creamy cauliflower mash. Whip it up smooth and buttery, and it'll soak up that amazing sauce like a dream. This Cheesy Cauliflower Mash is my go-to.

Not feeling the mash? How about some cauliflower rice? It's super simple to make and adds a nice texture contrast to the creamy chicken. Plus, it's a great way to sneak in an extra serving of veggies. This Gremolata Cauli-Rice would be the perfect option.

And for those of you who love your 'pasta,' zucchini noodles (aka zoodles) are the way to go. They're light, they're twirly, and they do a fantastic job of making sure every bite is loaded with that delicious sauce.

No matter which side you choose, you're in for a treat. Each one brings something special to the table, making your Marry Me Chicken meal not just satisfying but seriously memorable.

Preparation time

Hands-on:    20 minutes
Overall:     30 minutes

Nutritional values (per serving, one chicken breast + 4 tbsp creamy sauce)

Total Carbs 6.3 grams
Fiber 1 grams
Net Carbs 5.3 grams
Protein 44.6 grams
Fat 33 grams
of which Saturated 16.5 grams
Energy 494 kcal
Magnesium 81 mg (20% RDA)
Potassium 901 mg (45% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (36%), fat (60%)

Ingredients (makes 4 servings)

  • 1 tbsp extra virgin olive oil (15 ml)
  • 4 chicken breasts (about 650 g/ 1.4 lb)
  • salt and pepper
  • 2 tbsp unsalted butter (28 g/ 1 oz)
  • 3 cloves garlic, minced
  • 1 tbsp fresh thyme or 1 tsp dried thyme
  • 1/2 cup bone broth or chicken stock (120 ml)
  • 1/2 cup heavy whipping cream (120 ml)
  • 1/2 cup cream cheese (125 g/ 4.4 oz)
  • 1/2 cup Parmesan cheese (45 g/ 1.6 oz)
  • 6 large pieces sun-dried tomatoes, drained and chopped (55 g/ 1.9 oz)
  • small bunch of fresh basil, chopped

Instructions

  1. Preheat your oven to 190 °C/ 375 °F (fan assisted), or 210 °C/ 410 °F (conventional).
  2. Heat the olive oil in a large oven-safe skillet over medium-high heat. Season the chicken breasts well with salt and pepper, then sear them until golden, 5-6 minutes per side. Remove the chicken from the skillet and set it aside on a plate.
  3. In the same skillet, reduce the heat to medium and melt the butter. Add the minced garlic and thyme, cooking until fragrant, about 1 minute. Stir in the bone broth or chicken stock, heavy whipping cream, cream cheese, sun-dried tomatoes, and Parmesan. Bring to a simmer.
  4. Return the chicken breasts to the skillet, nestling them into the sauce. Transfer the skillet to the oven and bake until the chicken is fully cooked, with juices running clear when pierced with a knife, about 10 to 12 minutes.
  5. Once done, sprinkle freshly torn or chopped basil over the top. Serve alongside Creamy Cauliflower Mash for a hearty, satisfying meal.


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Creamy Marry Me Chicken

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