Nutrition & Recipes

7 Keto-Friendly Recipes for Winter

chicken with veggies

Have you heard of the ketogenic diet? It’s a diet trend that is similar to the Atkins diet from the 70s. It’s a low-carb, high-fat way of eating. The purpose of eating minimal carbohydrates is to put the body into a state of ketosis, where it’s burning fat as energy instead of glucose. This happens when not enough glucose is consumed in the diet, so the body has no choice but to rely on burning the stored fats in the body.

Like any new diet trend, it’s important to focus on consuming a variety of foods to maximize nutrient consumption. Because the ketogenic diet is fat-focused, if you’re following it, it’s important to include vegetables and healthy plant-based fats and not simply subsist on animal-based fats like bacon, butter, and cheese. Though these foods technically fall into the ketogenic diet framework, any diet heavy in saturated fats increases the risk for heart disease and stroke. So instead of focusing on bacon loaded, lettuce-wrapped beef burgers with extra cheese and mayo, fill your plate with veggies first.

Below are seven keto-friendly recipes that you can make this winter that will give you a variety of nutrients while still sticking to the ketogenic way of eating.

1. Warm Breakfast Bowl

This recipe is as comforting as it gets. It’s keto-friendly with satisfying ingredients such as cauliflower, spinach, mushrooms, and bacon. It has tons of flavor and includes three different veggies, so you’re getting loads of nutrients to start your day.

Ingredients:

  • 1 head cauliflower, chopped into small florets
  • 2 tablespoons coconut milk
  • 1/2 teaspoon Himalayan pink salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 3 large portobello mushroom caps, sliced
  • 6 slices sugar-free bacon
  • 2 tablespoons coconut aminos
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • 3 cups spinach

Directions:

Preheat your oven to 400 degrees (F). Add your bacon slices to a baking sheet and roast in the oven for about 15 minutes or until your desired texture is reached.

Meanwhile, heat a small pot of water with a steamer basket until boiling. Steam the cauliflower florets in a steamer basket on the stove for about 10 minutes until soft.

Transfer to a food processor or blender with the coconut milk, salt, garlic powder, and pepper. Process until it forms a purée or mash consistency.

Turn your stove to medium heat and add the mushrooms to a pan. Cook for about 5 minutes and then add in the coconut aminos to deglaze the pan.

Prepare the bowls by adding spinach, cauliflower purée, mushrooms, and bacon. Drizzle with olive oil and lemon juice.

Serves 3

2. Pepper-and-Chard Frittata

Instead of boring scrambled eggs for a keto-friendly breakfast, frittatas are an easy way to switch it up and incorporate some veggies too. It can be made in one pan for less mess, and it keeps well for leftovers. This is a definite keeper in your keto recipe collection.

Ingredients:

  • 8 eggs
  • 1/2 cup coconut milk
  • 1/2 teaspoon Himalayan pink salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon avocado oil
  • 2 cups chopped Swiss chard leaves
  • 1 red bell pepper, core removed and diced
  • 1 cup cherry tomatoes, halved

Directions:

Heat your oven to 400 degrees (F).

Whisk together eggs, coconut milk, salt, and pepper in a mixing bowl then set aside for later.

In an oven-safe skillet (preferably cast iron) over medium heat, add the bell pepper and tomatoes. Cook for about 5 minutes until the peppers and tomatoes are tender. Add in the chard leaves and cook until wilted.

Pour the whisked eggs into the skillet with the vegetables and gently stir so everything is incorporated. Put the skillet into the oven and bake for about 15 minutes until the eggs have set.

Remove the frittata from the oven and let it cool. Cut into wedges for serving.

Serves 4

3. Creamy Cauliflower Salad

Similar to a potato salad, this keto dish will give you all the creaminess and flavor without a crazy amount of carbohydrates. It’s a perfect side dish or snack to add to your keto-friendly recipes and with the tender cauliflower, you won’t miss the potato at all!

Ingredients:

  • 1 head cauliflower, cut into florets
  • 2 hard-boiled eggs, chopped
  • 1/4 cup mayonnaise
  • 2 tablespoons Dijon mustard
  • 3 tablespoons apple cider vinegar
  • 1/2 teaspoon Himalayan pink salt
  • 2 stalks celery, diced
  • 2 stalks green onion (or scallions), sliced
  • 2 tablespoons fresh dill, chopped

Directions:

Add a steamer basket to a large pot. Fill partly with water and bring to boil. Steam the cauliflower florets for about 8 minutes until tender. Remove from heat and set aside.

In a mixing bowl, make the dressing by adding mayonnaise, Dijon mustard, apple cider vinegar, and salt.

Gently mix in the cauliflower florets, eggs, celery, green onion, and dill. Season with salt and pepper if desired.

Serves 4

4. Lemon Chicken Cucumber Salad

Refreshing, crisp, cool, and flavorful—this Lemon Chicken Cucumber Salad is perfect for every season. It’s a great way to get more veggies in a keto-friendly recipe without sacrificing any flavor.

Ingredients:

  • 1 large boneless, skinless chicken breast
  • 3 tablespoon olive oil, divided
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon Himalayan pink salt, divided
  • 2 Persian cucumbers
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh dill
  • 1 garlic clove, minced
  • 1 stalk celery, diced
  • 2 tablespoons red onion, diced

Directions:

Preheat the oven to 400 degrees (F) and line a baking sheet with foil and parchment paper. Add chicken to the baking sheet with the oregano and salt and roast for 30 minutes. Remove from the oven and let cool.

Use a spiralizer or vegetable peeler to cut the cucumber into “ribbons.”

In a bowl, whisk together the olive oil, lemon juice, dill, garlic, and salt. Add the chicken, celery, and onion to the dressing and mix to coat.

Serve the chicken salad over the cucumber ribbons and enjoy!

Serves 2

5. Red Curry Salmon with Veggies

Curry paste is full of flavor, and salmon and veggies are the perfect vessel to hold all that flavor. This recipe is super simple to prepare and, of course, it’s keto-friendly too! You get good omega-3 fatty acids with the salmon, and loads of nutrients in the veggies as well. It’s a perfectly well-rounded ketogenic recipe.

Ingredients:

  • 2 heads baby bok choy, halved
  • 1 red bell pepper, cored and sliced
  • 2 salmon fillets (about 4 oz. each)
  • 1/4 cup full-fat canned coconut milk
  • 1 1/2 tablespoons Thai red curry paste
  • 2 limes, juiced
  • 2 tablespoons fresh cilantro, chopped

Directions:

Heat your oven to 375 degrees (F).

Cut out 1 square foot of parchment paper for each salmon fillet (2 total). Add 1 salmon fillet, 2 halves baby bok choy, and half of the sliced peppers to each parchment square.

In a mixing bowl, add the curry paste, coconut milk, and lime juice. Whisk together and pour over the salmon and veggies on each parchment square. Fold the parchment to form “packets” around the salmon and veggies so it’s tightly sealed.

Put the packets on a baking sheet.

Bake the packets in the oven for about 25 minutes. Remove from the oven and carefully open each packet. Transfer to a plate and finish with salt and pepper to taste. Top with fresh cilantro and serve.

Serves 2

6. Broccoli Mushroom “Fried Rice”

With the ketogenic diet being so focused on fat, it can be easy to skip out on vegetables. This Broccoli Mushroom “Fried Rice” is loaded with veggies and is keto-friendly. It’s filling and comforting—perfect for the winter season.

Ingredients:

  • 2 cups broccoli florets
  • 1 tablespoon avocado oil
  • 2 cups sliced mushrooms
  • 1 garlic clove, minced
  • 1 tablespoon coconut aminos
  • 1/4 cup slivered almonds
  • 1 tablespoon onion powder
  • 1 teaspoon Himalayan pink salt
  • 3 stalks scallions, sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, cut into wedges

Directions:

In a food processor, add the broccoli florets and process until it has a “rice” consistency.

Over medium heat, add avocado oil to a large stir-fry pan. Add in the broccoli, mushrooms, and garlic and cook for about 10 minutes. After the 10 minutes are up, add the coconut aminos, almonds, onion powder, and salt. Cook for about 3 minutes until the flavors have combined.

Remove from the heat and top with scallions and cilantro. Serve with lime wedges.

Serves 4

7. Sausage Vegetable Stir-Fry

This warm, comforting recipe for winter is loaded with vegetables like broccoli and cabbage. It’s full of flavor, easy to prepare, and contains a limited number of ingredients that you can find at any supermarket.

Ingredients:

  • 1 tablespoon avocado oil
  • 12 ounces chicken sausage, casings removed
  • 1 sweet onion, finely diced
  • 3 garlic cloves, minced
  • 4 cups broccoli florets
  • 4 cups purple cabbage, sliced
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon Himalayan pink salt

Directions:

In a large skillet over medium heat, add the avocado oil, onion, and garlic. Cook until fragrant—for about 2 minutes—then add in chicken sausage. Break apart as the meat cooks.

Add in the broccoli, cabbage, and seasonings and cover with a lid. Cook for about 10 minutes until the veggies soften and the sausage is cooked through.

Serves 4

Forget the cheese-loaded meat patties as your only ketogenic option. As you can see, there are many recipes loaded with vegetables and flavors that you can enjoy on a ketogenic diet. Which one are you going to try first?

*Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.


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