Recipes for a healthy and balanced keto lunch

You are following a ketogenic diet and do not know how to replace the pasta you usually eat for lunch
With the keto diet, it is possible to replace pasta with other foods that will fill you equally without affecting all the efforts you are making. Pizza, biscuits, sweets, you can eat anything, as long as you follow the right recipe! Keto lunch
Contents

• Keto lunch
  • Eggplant sandwich
  • Home made chicken nuggets
  • Mac’n cheese
  • Chicken muffins

The keto diet involves a marked decrease in foods containing carbohydrates to facilitate weight loss (through ketone bodies). It can be difficult to understand how to replace foods that have always been part of a Mediterranean food plan, but it is not impossible. There are so many possibilities for your keto lunch. There are numerous foods that will make you forget the carbohydrates contained in pasta, rice and white bread.
You can, for example, enjoy:

• a nice steak of salmon or cod accompanied by vegetables;
• a fillet of beef with a side of salad;
• a nice sandwich with rye bread, sliced ​​(speck, cooked or raw ham, etc) and keto light mayonnaise;
• some light cheese

If you want to prepare something more elaborate, there are so many ideas! Let’s discover together many new recipes to vary your keto lunches, satisfy your palate and stay in shape. Here are some recipes to try. They are easy even if they have average times due to cooking in the oven:

• Eggplant sandwich;
• “Home made” chicken nuggets
• Mac’n cheese – ketogenic version
• Chicken muffins

Eggplant
sandwich A variant of the classic sandwich that can also resemble a kind of single-serving eggplant parmigiana.
General informations:

• Preparation: 20 minutes ;
• Cooking: between 10 and 20 minutes in the oven;
• Storage: 24 hours in the refrigerator

Ingrediants:

• an eggplant ;
• 100 g of hummus ;
• 100 gr of sliced ​​turkey or chicken slices ;
• a drop of oil

Preparation:

• Take an eggplant and wash it;
• Cut it into slices that are no thicker than half a centimeter;
• Preheat the oven to 170 ° C ;
• Take a baking tray, put a sheet of parchment paper on it;
• Over the sheet of baking paper put a drop of oil to ensure that the aubergines do not stick but are seasoned;
• Place the aubergine slices on the pan;
• Bake for at least 10 minutes . You shouldn’t have to wait more than 20 minutes for them to be ready;
• Remove from the oven and leave to cool;
• Divide the aubergines into two groups trying to match them by size;
• Place the largest on a plate and spread the hummus on each slice;
• Now take the sliced ​​turkey or chicken and break it into many pieces;
• Cover the hummus with the sliced ​​meat;
• Now take the other half of aubergine you left behind and go and close your eggplant sandwich!

Home made chicken
nuggets The recipe for home made chicken nuggets is very special. Most of the ingredients are not precisely defined, but only “qb” which means “just enough” is indicated. This is because you have to evaluate by eye how much is needed of that particular food.
General informations:

• Preparation: 20 minutes ;
• Cooking: between 10 and 20 minutes (it depends on whether you decide to put them in the pan or in the oven);
• Storage: 48h in the refrigerator

Ingrediants:

• ½ onion ;
• parsley to taste;
• 2 chicken breasts ;
• rosmarino q.b.;
• one egg ;
• almond flour to taste;
• juice of one lemon ;
• nutmeg to taste;
• Sale q.b.;
• Pepper to taste

Preparation

• Take the chicken and cut it into small pieces no longer than 3 centimeters;
• Chop the onion with parsley and rosemary and place in a bowl;
• Add the chicken and mix;
• Take a bowl and beat the egg with a fork;
• Add the nutmeg and mix well;
• Take a plate and put a little almond flour on top;
• Take another clean plate and place a paper towel;
• Flour the chicken nuggets by passing them in the flour;
• At this point, choose the cooking method: fried or baked. The healthiest choice is to put the morsels in the oven.
• In the case of the oven: Preheat to 180 ° C ;
• Line a baking tray with parchment paper;
• Place the chicken nuggets on top and, when the oven has reached the temperature, bake;
• Cook for up to 20 minutes . The important thing is that the chicken is well cooked. To prevent the breading from burning and the chicken from remaining raw, place the pan exactly in the middle of the oven;
• When they are ready, remove from the oven and leave to cool;
• Take the three ingredients that you had chopped (parsley, rosemary and onion) and sprinkle them on the morsels;
• Serve the dish still warm.

Mac’n cheese
A classic of American cuisine, mac’n cheese and nothing but pasta with cheese. In the ketogenic diet, pasta (like all other carbohydrates) are totally to be avoided. What is used in its place
Cauliflower! The only advice I can give you is not to overdo the portion of cheese or in any case to rebalance the dinner based on this keto lunch.
General informations:

• Preparation: 40 minutes ;
• Cooking: 3 0 minutes ;
• Storage: 24h in the refrigerator

Ingrediants:

• a cauliflower ;
• 100 gr of diced bacon (like bacon)
• a piece of garlic ;
• 100 gr of semi-hard cheese such as cheddar or fontina (preferably light)
• 100 grams of grated Parmesan Padano;
• 50 ml of almond milk ;
• 200 ml of cream (cooking);
• Nutmeg, parsley, salt and pepper to taste

Preparation:

• Take the cauliflower, wash it and cook it al dente;
• Pour the olive oil into a non-stick pan and let it preheat;
• Fry the garlic;
• Turn on the oven to preheat it to 200 ° C ;
• Add the cream and milk to the pan and cook over low heat until it decreases by at least ⅓. Remember to stir constantly.
• Now add the cheese, continuing to mix and always keeping the heat low to allow the cheese to melt slowly;
• As soon as the cheese has melted, remove everything from the heat;
• Take a saucepan that can be put in the oven and put the chopped cauliflower in it;
• Now pour the newly created cheese sauce over the cauliflower;
• Place the saucepan in the oven for at least 15 minutes or until a crust forms on top;
• Remove from the oven, wait 5 minutes to avoid getting burned and then eat!

Chicken Muffins
General Information:

• Preparation: 20 minutes ;
• Cooking: 35 minutes ;
• Storage: 24h in the refrigerator
• Quantity: with these ingredients you should be able to get 6 muffins
• Tools needed: muffin molds

Ingrediants:

• 675 gr of minced chicken meat ;
• half a carrot
• half a zucchini ;
• half an onion
• salt and spices to taste
• an egg (for this recipe, however, only the egg white will be needed);
• 60 grams of almond flour . Optionally you can also replace it with coconut flour;
• coconut oil to taste

Preparation:

• Take the muffin molds and grease them with a drop of coconut oil;
• Boil the vegetables and then leave them to drain;
• Turn on the oven to preheat it to 180 ° C ;
• Now take a pan and sauté the onion with salt, spices and a drizzle of coconut oil until the onion softens;
• Place the meat with the previously boiled vegetables in a bowl;
• Add the spices, salt and almond flour;
• Mix everything;
• Now add the sauteed onion while continuing to mix;
• Divide the dough into molds and bake;
• Cook for about 35 minutes ;
• Remove from the oven, wait 5 minutes and then serve.

Choose which recipe to start with and enjoy your meal!