Slow Cooker Keto Recipes
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An easy way to have your keto meals ready for you is to use a slow cooker or crockpot. You just dump everything together in the morning and let it cook by itself ready for you at dinner time. The slow cook method is great for savory soups and one-dish meals.
We know that you have to do some thinking and preparation to maintain a diet where you are consuming more fat and fewer carbs, keeping track of your macronutrients (carbs, protein, and fat) in a specific ratio. Here are some easy recipes to help you.
So let’s start to prepare delicious meals where you “dump it and forget it” method. The great part is after everything has been cooked and the flavors mix you can save the leftovers in portion size and freeze them. The next time you need a keto meal just thaw it out and reheat.
CHILI For Keto Dieters
Chili with beans is just too high in carbs, so you can have a chili-like meal without the beans following this recipe. Don’t be stingy with the spices.
Ingredients:2 ½ lbs ground beef ( you can also use ground chicken or turkey or a combination of both)1 large onion8 cloves garlicI red pepper cored and chopped1 large can of diced tomatoes or 2 15oz cans including liquid2 Tablespoons cumin1 small can of green chilies ( more if you like it hotter)¼ Cup chili powder1 teaspoon pepper1-2 teaspoons salt
Saute the onions with a bit of oil until they are translucent. Add the garlic for a minute, then add red peppers, and when they start to get a little brown add the meat (or chicken) and saute that as well.
I like to use a wooden spatula because it won’t scratch my Teflon frying pan. Break up the meat.
Add the rest of the ingredients and cook on low for 6-8 hours. You can cut the time in half if you put your crockpot on high, but the slow cooking makes the taste blend better. You can add a bit of water or tomato juice if you like a wetter chili. 1 cup of chili made with beef has about 306 calories, 23 grams of protein, 13 grams of carbs and 18 grams of fat. Enter your text here…
UNSTUFFED CABBAGE ROLL Soup
Usually, cabbage rolls have rice in them but since rice is too high in carbs we substitute cauliflower to make it low in carbs, I like this because you don’t have to sit and stuff the cabbage rolls, which let’s face it is very time-consuming.
Ingredients:2 Tablespoons olive oil1 Onion peeled and chopped2-4 Garlic cloves minced Tomatoes cored, chopped2 lbs Ground Beef ( or ground chicken or turkey or any combination)1 bunch of parsley washed and chopped1 teaspoon salt1 teaspoon pepper 2 cups cauliflower riced ( cup up fine like rice)16 oz. tomato paste 5 Cups Chicken or beef low sodium bullion8 cups Cabbage sliced and chopped
Put the oil in a frying pan and saute the onions until they are translucent. Add garlic and saute for a minute.
Add the meat and saute until the meat is no longer pink. Add parsley, salt, pepper, cauliflower and tomato paste and transfer everything to the crockpot.
Add the cabbage and bullion. Cook on low for 6 hours. Makes 9 servings. 26grams of Fat, 8 grams of Carbs and 20grams of protein per 1.5 cups of soup. 356 calories per serving.
I personally like a sweet and sour stuffed cabbage soup so I add a bit of stevia or sorbitol to my soup.
LEMON GARLIC CHICKEN BREASTS
This is the type of recipe that will have people come home and into the kitchen saying “what smells so good?
Ingredients:1 Tablespoon olive oil½ tsp Kosher salt¼ teaspoon pepper4 boneless chicken breasts1 cup chicken broth½ cup fresh squeezed lemon juice 8 cloves garlic peeled and smashed and minced2 Tablespoons olive oil2 Tablespoons flourChopped fresh parsley for garnish
Salt and pepper the chicken breasts coating them on top and bottom, and have them ready for searing.
Put 1 tablespoon olive oil in a frying pan and heat. Sear the chicken in a frying pan.
It is worth not skipping this step to help keep the chicken moist. Sear for about 5 minutes to make sure the chicken is a bit brown. Transfer the chicken in a single layer into a slow cooker.
Add to the slow cooker:1 cup chicken broth½ cup fresh lemon juice8 cloves garlic peeled and smashed
Cook covered on low for 3-4 hours until the chicken is cooked through. Before serving put the breasts on a platter and transfer the remaining juices to a saucepan.
Combine 2 Tablespoons of olive oil and 2 Tablespoons of flour and make a paste. Add the paste to the saucepan and make a light gravy. Pour the gravy on the chicken and garnish with parsley.
Love Beef and Broccoli? Wicked Stuffed has a great recipe that can be done in a slow cooker. Check it out here.
Like an Egg Dish in a slow cooker that is keto-friendly and satisfying? Try out Mediterranean Egg Casserole.
Once you get used to the keto diet you can start to tweak your favorite slow cooker recipes and substitute out sugar, beans and legumes, most grains and starchy veggies to help lower the carbs. You will need to become a vigilant carb counter.
For example, ½ cup rice has 24 grams of carbohydrates, so it is much better to substitute cauliflower rice. Noodles can be replaced by zucchini shredded and lightly steamed. Stevia and sorbitol can be used to sweeten as honey, date syrup, or apple juice have way too many carbohydrates. Experiment and enjoy it!