Kid-Friendly Keto Recipes
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Are you transitioning to a keto diet, and wondering how to maintain this new nutritional lifestyle while feeding your family? A strict keto diet is not recommended for children, due to insufficient dietary carbohydrates portions that do not meet children’s nutritional needs.
You can integrate some keto-based, kid-friendly recipes into your family’s diet. This makes cooking simplified for you, and there are meals that you can all enjoy together.
To make up for missing carbs, you can add a kid-friendly carb to the meal if you are concerned about your children’s health. Missing a carb portion here and there will not put your child in any kind of danger, but staying in ketosis is not healthy for children.
Additionally, while you may want to lose weight with the keto diet, your children may or may not have extra pounds to shed.
As you probably know by now, the basis of a keto diet is the intake of relatively high levels of fats and proteins, with very limited carbs. This tricks the body into a state of ketosis, whereby the production of glucose is reduced, causing the body to utilize stored fat by burning it for energy.
This, in turn, causes weight loss. Even if you are dealing with childhood or teenage obesity, the keto diet is not recommended for young people as a weight loss program.
It is fine, however, to integrate some keto meals into your family’s diet. And as anyone on a diet knows, cooking two meals, one for dieters, and one for everyone else means double the work.
Most of us don’t have time for that. These kid-friendly keto recipes are fun and nutritious for the whole family and give you a chance to cook one meal for everyone.
An added benefit is that keto recipes are low in sugar, which is an ingredient most kids can do with less of. So one of the best ways to integrate keto recipes for the whole family is through desserts.
This will lower the kids’ sugar intake, keep unhealthy, sugary sweets out of the house (and keep you away from temptation), and refine everyone’s palate towards flavorful, healthy keto desserts.
Keto Chocolate Chip Muffins
- Almond Flour
- Baking Soda
- Sugar-Free Maple Flavored Syrup (or an alternative sugar-free syrup or sweetener
- Vanilla Extract
- Low Carb Chocolate or Chocolate Chips
In a large bowl, mix your almond flour, salt, and baking soda. Add oil, maple-flavored syrup, eggs, and vanilla, and mix well. Add the low carb chocolate chips, or chop your own dark chocolate, and spoon into muffin tins lined with paper lining cups. Bake 20 minutes at 350 degrees, and let cool before eating. Now that’s easy!
Keto “Breaded” Chicken Breasts
- Boneless chicken breast (room temperature)
- 1.5 cups almond meal or almond flour
- 2 eggs
You can easily make “breaded” chicken breasts keto by replacing the bread crumbs or flour with ground almonds. Defrost the boneless chicken breast or use fresh meat.
In one medium-sized bowl, beat 2 eggs. In another bowl, mix ground almonds, flavor salt or other spices to taste, plus salt and ground pepper.
Tip the chicken pieces first in the egg, and then in the breading, and lay them out on a cooking sheet covered with parchment paper. Bake 20-25 minutes at 375 degrees.
You can also fry them in oil, or spray with cooking oil before baking. Serve with a dipping sauce that looks like ketchup to entice the kids.
For super kid-friendly fare, make these into chicken fingers by slicing the chicken breasts into strips with a width of about an inch or so.
It’s a rare kid that doesn’t like pancakes. You can serve these with maple syrup, or low carb, sugar-free alternative. There are plenty in your local market from which to choose.
- 1/4 cup coconut flour
- 1 tsp xylitol
- 4 tbsp unsalted melted butter
- 1/2 tsp of baking powder
- pinch of salt
- 1/2 cup milk
- 4 eggs
- 1 tbsp vanilla extract
- butter for cooking
Combine eggs, milk, vanilla, and melted butter in a large bowl. Add coconut flour, baking powder, salt, and xylitol.
Heat a skillet and butter, and add ¼ cup of batter. Cook until the edges brown and flip, until cooked completely.
This is a very easy and mouth-watering recipe for a keto-friendly, low carb treats for the whole family.
- 6 ounces Cream Cheese, Softened
- 5 Tablespoons Butter, Softened
- 2 Tablespoons Keto-Friendly Sweetener
- 1/2 teaspoons Keto-Friendly Vanilla
- 1/2 Cup Low Carb Chocolate Chips
Mix together the cream cheese, butter, sweetener and vanilla in a medium bowl with a mixer. Fold in the chocolate chips, and then transfer to an airtight container and keep refrigerated.
The dough in this recipe is called fathead dough. A versatile and keto-friendly basis for many dishes instead of traditional, grain-based dough.
It can take some getting used to, but once you get the hang of it you can use it to make bagels, and then pizza bagels (both kid-friendly fare), as well as crusts for pies, bread, and more.
Fat Head Dough
- ¾ cup finely ground almond flour
- 1 egg
- 2 cups shredded mozzarella cheese
- 3 tbsp full-fat cream cheese
- salt, pepper to taste
- 4 tbsp (60ml) sugar-free tomato sauce
- 1 oz ham or other luncheon meat
- 1 oz salami (pepperoni)
- shredded mozzarella cheese
In a large bowl, melt the shredded mozzarella cheese and cream cheese. It’s easy to microwave, just put the bowl in on high for 1-2 minutes. Don’t overcook it.
Add flour, egg, and seasoning to the cheese mixture, and knead the dough until it is smooth. Place on a tray lined with cooking paper and press out until you get around, pizza crust shape, about ⅓ of an inch thick.
Bake the dough without the toppings for no more than 10 minutes at 350 degrees. Add tomato sauce and toppings, and cover the toppings with an additional layer of shredded cheese. Bake at 350 for an additional 10 minutes.