This side salad is a great way to prepare lettuce, especially if you need to use up large amounts. It's super simple and you only need a few ingredients we all have on hand; olive oil, lemon juice, garlic and fresh herbs.

You can use any lettuce including crunchy types such as Little Gem or Romaine, soft types like lamb lettuce, or red lettuce such as Radicchio.

If you want to make it a bit more special, flavorful and add extra protein, sprinkle in some grated parmesan cheese. Serve with some crispy chicken, juicy steak or baked salmon and a few lemon wedges.

Preparation time

Hands-on:     5 minutes
Overall:      5 minutes

Nutritional values (per serving, about 2 cups, 100 g/ 3.5 oz)

Total Carbs 2.7 grams
Fiber 0.9 grams
Net Carbs 1.8 grams
Protein 1.1 grams
Fat 13.7 grams
of which Saturated 1.9 grams
Energy 134 kcal
Magnesium 12 mg (3% RDA)
Potassium 199 mg (10% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (3%), fat (92%)

Ingredients (makes 4 servings)

  • 4 tbsp extra virgin olive oil (60 ml)
  • 3 tbsp fresh lemon juice (45 ml)
  • 1 tbsp apple cider vinegar (15 ml)
  • 2 tbsp herbs of choice (dill, basil, parsley or chives)
  • 1 clove garlic, minced
  • 300 g mixed lettuce of choice (10.6 oz)
  • sea salt and pepper, to taste
  • Optional: 4 tbsp grated Parmesan

Instructions

  1. Prepare the vinaigrette by mixing olive oil, lemon juice, vinegar, freshly chopped herbs (dill, basil, parsley or chives) and minced garlic.
  2. Wash the lettuce and run it through a salad spinner or pat dry using a paper towel. If the leaves are large, chop or tear into smaller pieces.
  3. Drizzle the dressing over the lettuce. Optionally you can add a few tablespoons of grated parmesan or pecorino.
  4. Toss to combine. Serve immediately with any proteins such as juicy steak, roast chicken or baked salmon. This salad can be stored in the fridge for up to a day. If not serving immediately, keep the dressing in a small container and pour over the leaves just before serving.


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Crunchy Lemon & Herb Lettuce Salad

It's that time of year again.

Fall is the best time for comforting soups, nutritious stews and warming spices. This gumbo is a hearty recipe that will warm you through chilly late summer nights, fall and winter.

Unlike many gumbo recipes, this soup-stew is not just low-carb but it's also gluten-free. Once cooked, okra acts as a thickener in this hearty Southern inspired stew. This means there is no roux and no flour needed!

If you're not a huge fan of shrimp and prawns, try chicken breasts or turkey and add some diced chorizo for extra flavor.

This gumbo can be served on its own as a soup, or as a stew with some rice or bread. To keep this recipe low-carb, simply swap the high-carb sides with cauliflower rice or shirataki rice.

Recipe Tips

This gumbo uses two types of spice blends. The first one is Creole Spice mix and second one is Old Bay Seasoning. You can either buy these ready-made or make them from scratch. Here's a recipe for homemade Creole spice blend and Here's a recipe for homemade Old Bay seasoning.

For even more flavor, add some chopped andouille sausage. If you prefer your gumbo hot and spicy, add some chorizo and a good pinch of cayenne pepper.

Are you tracking your diet using our app? You can make quick adjustments, such as adding cauliflower rice as a side, directly in the KetoDiet App by cloning any of the recipes from the blog and customizing them to fit your macros and preferences in the app.

Preparation time

Hands-on:    15 minutes
Overall:     50 minutes

Nutritional values (per serving, about 2 cups without side)

Total Carbs 10.1 grams
Fiber 4.1 grams
Net Carbs 6.1 grams
Protein 19.7 grams
Fat 16.5 grams
of which Saturated 7.5 grams
Energy 259 kcal
Magnesium 68 mg (17% RDA)
Potassium 700 mg (35% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (31%), fat (59%)

Ingredients (makes 6 servings)

  • 1 medium brown onion, diced (100 g/ 3.5 oz)
  • 2 cloves garlic, sliced
  • 3 large celery stalks, sliced (190 g/ 6.7 oz)
  • 1 large green bell pepper (150 g/ 5.3 oz)
  • 250 g okra (8.8 oz)
  • 1/2 stick butter (57 g/ 1 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 400 g canned peeled tomatoes (14.1 oz)
  • 4 cups chicken stock (960 ml)
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tbsp Creole spice mix
  • 1 tbsp Old Bay seasoning
  • 1 tsp sea salt, or to taste
  • 1/2 tsp black pepper
  • 600 g raw shrimp, peeled and deveined (1.3 lbs)
  • Optional to serve: cauliflower rice or shirataki rice, and fresh parsley, thyme or green onions

Instructions

  1. Prepare all the ingredients. Cut the okra into about 1.5 inch (4 cm) pieces. Dice the onion and mince the garlic. Slice the celery and dice the bell pepper.
  2. Place the butter and olive oil in a large pot. Add chopped onion and cook for 3 to 5 minutes, until fragrant and lightly browned.
  3. Add minced garlic, chopped green bell pepper and sliced celery stalks. Cook for 3 to 5 minutes, stirring occasionally.
  4. Add the tomatoes, chicken stock, bay leaf, 1 tbsp Creole seasoning, 1 tbsp Old Bay seasoning, salt and black pepper. Bring to a boil over a high heat and cover with a lid. Reduce to medium-low and cook for about 30 to 35 minutes, until the okra is tender.
  5. When the okra is tender, remove the lid. Taste and season more if needed. Add the peeled and deveined shrimp. Stir through and cook for another 5 minutes. Take off the heat and set aside.
  6. Serve warm as it is or with some cauliflower rice or shirataki rice and some freshly chopped parsley.
  7. To store, let it cool down and refrigerate for up to 4 days. For longer storage, place in a container and freeze for up to 3 months.


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Shrimp & Okra Gumbo With Cauliflower Rice

Wild blueberries, cream and lemon are featured in this simple high-protein, low-carb breakfast smoothie that's packed with antioxidants!

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Blueberry & Lemon Protein Smoothie

Fragrant strawberries, cream and vanilla are a match made in heaven in this simple high-protein keto breakfast smoothie.

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Strawberry & Cream Protein Smoothie

I've been making this sauce for years because it's so easy and adds an amazing flavor to any dishes, not just pasta! I like to serve mine with meatballs and vegetable pasta alternatives like zucchini noodles.

Just like this Baked Feta Pasta Sauce, it's so versatile, plus it's also dairy-free! If you're planning to use it as pasta sauce, simply heat up and serve with your favorite low-carb pasta options such as zucchini noodles, palmini noodles, or shirataki noodles.

This sauce can also be used as a base for casseroles, meatballs and you can even use it to make bolognese-style dishes or keto lasagna. It works well on pizza because you can use it just like you would Marinara Sauce, or simply bake with some chicken.

Finally, this sugar-free tomato sauce is great for meal prep and batch cooking. It's easy to portion it up and freeze it so you've got a tasty sauce ready for future meals.

Preparation time

Hands-on:    10 minutes
Overall:     40 minutes

Nutritional values (per serving, about 1/2 cup, 120 ml/ 4 fl oz)

Total Carbs 5.2 grams
Fiber 2.1 grams
Net Carbs 3.1 grams
Protein 1 grams
Fat 7 grams
of which Saturated 1 grams
Energy 84 kcal
Magnesium 12 mg (3% RDA)
Potassium 242 mg (12% EMR)

Macronutrient ratio: Calories from carbs (16%), protein (5%), fat (79%)

Ingredients (makes about 4 cups, 960 ml)

  • 450 g canned peeled tomatoes (1 lb)
  • 4 large celery stalks, sliced (300 g/ 10.6 oz)
  • 1 large brown onion, diced (150 g/ 5.3 oz)
  • 4 cloves garlic, sliced
  • 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • Optional: 1 tbsp Worcestershire sauce

Instructions

  1. Dice the onion. Slice the celery stalks and garlic. Pour the olive oil in a saucepan and add onion. Fry for 3 to 5 minutes, until lightly browned and fragrant. You can fry it longer for more caramelized flavor. Add garlic and cook for another 30 seconds.
  2. Finally add celery, tomatoes, salt and pepper. Optionally add 1 tablespoon of Worcestershire sauce. Cover with a lid and reduce the heat to low-medium. Simmer until the celery is tender, for 20 to 30 minutes.
  3. Remove the lid and give it a good stir. Set aside to cool down a little before using an immersion blender and processing until smooth.
  4. Let it cool down completely before pouring in saleable jars. Store in the fridge in sealed jars for up to a week. For longer storage, transfer to an ice tray or small freezer-friendly containers and freeze for up to 6 months. When ready to use, just pop out a few cubes.
  5. Serve with zucchini noodles, palmini noodles or shirataki noodles and protein options of choice (chicken or any meatballs work best).


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Tomato & Celery Pasta Sauce

Inspired by traditional Spanish Paella, this a one-pot low-carb meal is made with four types of seafood plus tomato, saffron and herb-infused cauli-rice.

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Low-Carb Seafood Cauliflower Paella

These easy keto popsicles are perfect for summer and completely guilt-free! Refreshing and light, virtually zero-carb and zero calorie so you can easily have a few on a hot day!

We're using earl grey tea bags (or you can use an equivalent amount of loose tea), lemon and keto approved sweetener with a few leaves of fresh mint. Instead of earl grey you can use any black tea including decaf. Green tea or herbal tea can be used as well. Enjoy!

Recipe Tips

  • Tea: You can use tea bags or loose tea. Black tea, earl grey, herbal tea or even fruit tea are all good option. If using fruit tea, make sure it's unsweetened.
  • Sweeteners: You can either use Allulose or any powdered low-carb sweetener like Erythritol or Swerve. If you prefer more sweetness, add a tablespoon or two, or use less if you don't like your popsicles too sweet.
  • Citrus: We are using lemon juice but you can use other options such as limes or bergamots.
  • Herbs: Mint works best with ice teas although you can try other options such as lemon verbena or thyme.

Preparation time

Hands-on:     10 minutes
Overall:       2 hours

Nutritional values (per serving, popsicle)

Total Carbs 0.7 grams
Fiber 0 grams
Net Carbs 0.6 grams
Protein 0 grams
Fat 0 grams
of which Saturated 0 grams
Energy 2 kcal
Magnesium 0 mg (1% RDA)
Potassium 6 mg (1% EMR)

Macronutrient ratio: Calories from carbs (92%), protein (3%), fat (5%)

Ingredients (makes 8 popsicles)

  • 2 earl grey tea bags or black tea of choice
  • 2 cups boiling water (480 ml/ 16 fl oz)
  • 4 tbsp granulated Allulose or Erythritol (40 g/ 1.4 oz)
  • 4 tbsp fresh lemon juice (60 ml/ 2 fl oz)
  • 1/2 whole organic lemon, sliced and few mint leaves

Instructions

  1. Brew the tea by pouring 2 cups (480 ml) of hot water over 2 tea bags or an equivalent amount of loose tea. You can use earl grey tea or your favorite black tea. Steep for 3 minutes, and then remove the bags or pour through a sieve if using loose tea. Stir in the sweetener (Allulose or Erythritol) and mix until dissolved. Set aside to cool down to room temperature.
  2. Add fresh lemon juice.
  3. You can add a few lemon slices or mint leaves. Thinly slice the lemon and cut each slice in half. Divide the lemon slices and a few fresh mint leaves between 8 popsicle molds (85 ml/ 3 fl oz each). Pour the cooled tea over them. Insert the popsicle sticks. Freeze for about 2 hours or until set.
  4. Once set, remove from the molds and place in freezer bags. It helps to run some warm water on the outside of the molds to release the popsicles.
  5. Store in a freezer for up to 6 months.


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Sugar-Free Lemon Ice Tea Popsicles

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