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From our friends at the Onnit Academy. 

Research has found that ketogenic diets have been formally prescribed to treat epilepsy since before 500 B.C. In the 1920s, they were adopted by Johns Hopkins Medical Center as a means of treating epileptic children, and have been used there ever since. In recent years, ketogenic diets have been investigated for their potential in treating several diseases. Check out this article to see if this diet is right for you. Whether you are already an avid keto dieter, feel better consuming less carbs, or simply want more healthy recipes incorporating whole foods, then check out these five recipes designed to make your life easier and full of flavor, every day.

BREAKFAST KETO RECIPES: Sheet Pan Eggs served with Burn-Fat-A-Latte

Yields: 12 slices
Cook Time: 20 minutes
Difficulty: Easy

Ingredients:

  • 12 spears of asparagus
  •  1 yellow onion, organic
  •  2 Andouille chicken sausage, nitrate free
  •  ¼ cup. goat cheese
  •  12-14 eggs, pasture raised
  •  ¼ cup heavy cream
  • 2 tablespoons grass-fed butter
  •  Himalayan salt, to taste
  •  Black pepper, to taste

Instructions:

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1. Preheat oven to 350-degrees Fahrenheit.
2. Slice the onion. When caramelizing onions, you want to slice against the grain, so chop off each end (the bud and the root), then lay the onion on one of the flat surfaces. Slice onion in half through the core. Lay flat again, and starting at the root end, slice against the grain.
3. Chop asparagus and sausages into 1” bite-size pieces. In a medium saute pan over medium heat, add the chopped sausage. Once the edges begin to brown, add the onion and 1 tbsp. of butter. Turn down to medium-low heat. Once the onions soften and begin to caramelize, add in the asparagus. Saute for another 5 minutes, and set aside.
4. Grease sheet pan with raised edges using remaining butter.
5. In a large mixing bowl, whisk the eggs, heavy cream, and season with salt and pepper.
6. Add sauteed sausage, onions and asparagus to the sheet pan. Top with egg mixture. Dot with cheese evenly. Bake for 15-20 minutes. Cut into squares.

*Serving ideas:

  •  Toss arugula in lemon juice and olive oil. Serve salad and sliced avocado on top of two egg squares.
  •  If you’re not following a strict ketogenic diet, you can cut the eggs into perfect-sized squares to fit a breakfast sandwich.
  •  Slice and store in an air-sealed container for up to three 3 days in the fridge.
  • Want more healthy breakfast ideas? Check out some of our morning favorites:
  •  Shakshuka (low carb)
  •  Blueberry Pancakes (Paleo-friendly)
  •  Sweet Potato Crusted Sausage & Spinach Quiche (Paleo-friendly)

Burn-Fat-A-Latte

Yields: 1 serving
Prep Time: 5 minutes
Difficulty: Easy

Ingredients

  •  12 oz. fresh-brewed Dark Roast Arabica coffee
  •  1 tablespoons MCT oil
  •  ½ tablespoon grass-fed butter
  •  1 tablespoons Walnut Almond Cashew (WAC) butter
  •  1 scoop Hemp Force, vanill-acai
  •  ½ teaspoon ground cinnamon

Instructions:

  1. Add 1 tablespoon MCT oil to the fresh-brewed coffee. (If this is your first time trying MCT oil, start with 1 tsp. and work your way up over the following days.)
  2. Add grass-fed butter (or ghee for the Paleo-friendly version), Hemp Force vanill-acai, and WAC Butter.
  3. Mix in blender for 20 to 30 seconds, until it’s creamy and frothy on top. Sprinkle with cinnamon if desired.

Need something to wake you up? Try these delicious caffeinated beverages:

LUNCH KETO RECIPE: Avocado Stuffed with BLT Chicken Salad

Yields: 2 servings
Cook time: 20 minutes
Prep Time: 10 minutes
Difficulty: Easy

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Ingredients:

  •  1 cup shredded rotisserie chicken
  •  2 tablespoons Primal Kitchen avocado oil mayonnaise
  •  3 slices uncured, nitrate-free bacon
  •  ½ tablespoon rendered bacon fat
  •  2 tablespoons diced red onion
  • Himalayan salt, black pepper & garlic powder, to taste
  •  2 ripe avocados
  •  ¼ cup thinly sliced romaine lettuce
  •  ¼ tomato, diced

Instructions

  1.  Preheat oven to 400-degrees Fahrenheit. Lay bacon strips flat on raised sheet pan. Cook for 20 minutes, flipping once in between. Remove bacon and lay flat on paper towels. Save the rendered fat in the pan for this recipe and in future cooking (can I get a YAS?!)
  2. In a mixing bowl, add shredded chicken, mayonnaise, diced red onion, rendered bacon fat, and spices. Mix to combine.
  3. Slice the avocados in half. Carefully remove the pits and discard. Scoop out about 1 tablespoon of avocado meat (then eat it as a pre-meal snack). Add chicken salad in each of the 4 halves.
  4.  Crumble bacon on top of chicken salad, then sprinkle diced tomato and lettuce on top. Serve with a spoon!

Want more easy lunch recipes? Check out some of our most popular picks:

DINNER KETO RECIPE: Kelp Noodles tossed in Homemade Pesto

Yields: 1 serving
Cook time: 10 minutes
Prep Time: 5 minutes
Difficulty: Easy

Ingredients:

  •  1 12-oz. package kelp noodles
  •  2 cups fresh basil
  •  ¼ cup toasted walnuts or pine nuts
  •  4 Brazil nuts*
  •  2 cloves roasted garlic**
  •  ½ cup Parmigiano Reggiano
  •  ½ lemon
  •  ½ cup Extra Virgin Olive Oil
  • ¼ teaspoon Himalayan salt
  • Black pepper, to taste
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*Brazil nuts and macadamia nuts are higher in fat, lower in carbohydrates compared to other nuts making them ideal for the ketogenic diet.
**You can use raw garlic instead, but roasted garlic adds an extra complexity of flavor–in other words, it’s good!

Instructions:

1. Add basil, nuts, garlic, Parmigiano Reggiano, juice from the lemon, salt and pepper to a food processor or high-powered blender. Pulse until smooth. Slowly add EVOO to processor and continue blending.
2.For the kelp noodles, simply rinse. They’re naturally a bit crunchy, but if you prefer them softer, you can boil in water for 10-20 minutes until desired consistency is achieved.
3. Toss in with the pesto. Serve with a nice, fatty piece of fish or steak.

Need more scrumptious dinner ideas? Check out some of our favorites: 

KETO SNACK RECIPE: Orange Cream Shake

Yields: 1 serving
Prep Time: 5 minutes
Difficulty: Easy

Ingredients:

  •  2 tsp. Joint Oil, tangerine dream
  •  1 tablespoon Vanilla Emulsified MCT Oil
  •  2 egg yolks, whites reserved for another use
  •  1 teaspoon orange zest
  •  ½ cup coconut cream*
  •  ¼ cup coconut milk
  •  1 scoop Recovery Protein
  •  1 cup ice
    *You can either buy the canned coconut cream or refrigerate a can of full-fat coconut milk overnight, then use the solidified part on top and discard the liquids.

Instructions:

  1.  Add all ingredients to a blender. Pulse until smooth.

Need more recipe ideas? Check out some of our snack favorites:

A quick note from our founders


Have you been curious about the Ketogenic Diet? You're not alone!

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And it's the perfect time to try it because right now you can get a free copy of a brand new cookbook called The Wicked Good Ketogenic Diet Cookbook

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If you've struggled to get rid of stubborn fat, you owe it to yourself to test-drive the keto diet and see how effective it really is. It’ll be easy once you have this free cookbook…

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