Easy Keto Dinner Ideas

The easiest keto dinners follow a simple formula: a palm-sized portion of protein, such as salmon, chicken, eggs or tofu, plus two big handfuls of non-starchy vegetables, cooked or dressed with a little fat such as olive oil or butter. Below are 15 dinner ideas that fit that pattern, most ready in 30 minutes or less and each with roughly 10 g of net carbs or fewer per serving. To keep keto balanced, choose fish at least twice a week, keep processed meats such as bacon and sausages to a minimum, and lean on olive oil, nuts and avocado more than butter and cream.

The keto dinner formula

Our keto diet food list and list of keto vegetables have more choices for each part of the plate.

Fish and seafood

1. Lime and garlic glazed salmon. Brush salmon fillets with a mix of reduced-salt soy sauce, garlic, ginger and lime juice and grill or bake on foil for 12 to 15 minutes, as in our photo. Skip the honey or brown sugar used in most glazes, or use a teaspoon of a keto-friendly sweetener. Serve with steamed broccoli.
2. Seared tuna with arugula. A 15-minute dinner with about 2 g of net carbs. See our seared tuna steak recipe.
3. Baked cod with asparagus. A one-tray dinner that’s light and quick. Our baked cod with asparagus works for keto as written.
4. Garlic butter prawns with zucchini noodles. Fry prawns in butter with garlic and chili, then toss with spiralized zucchini for 2 minutes.
5. Baked salmon with tomatoes. Our baked salmon with tomatoes fits keto; serve it with a green salad instead of potatoes.

Chicken

1. Pesto chicken bake. Chicken breasts topped with pesto, tomato and mozzarella, with about 5 g of carbs per serving. Try our pesto chicken bake.
2. Crispy chicken thighs with cauliflower mash. Roast skin-on thighs at 220°C (425°F) for 35 to 40 minutes until they reach 74°C (165°F) and serve with our creamy keto cauliflower mash.
3. Stuffed chicken breast. Fill chicken with spinach and cheese. Our stuffed chicken breast recipe shows how.
4. Chicken avocado salad. A big salad counts as dinner when it has enough protein. Our keto chicken avocado salad has about 44 g per serving.

Beef, pork and lamb

1. Meatballs in tomato sauce. Our keto meatballs use almond flour instead of breadcrumbs. Serve them over zucchini noodles or cauliflower mash.
2. Bunless burgers. Serve homemade burgers in lettuce wraps with tomato, onion, pickles and cheese.
3. Steak with garlic butter and green beans. Choose a lean cut such as sirloin, and fill most of the plate with vegetables.

Vegetarian

1. Spinach and feta frittata. Eggs make a quick, cheap dinner. Try our spinach feta frittata with a side salad.
2. Tofu stir-fry with cauliflower rice. Our tofu and mushroom stir-fry works for keto if you skip the honey and serve it over cauliflower fried rice.
3. Keto pizza. Top our keto pizza crust with tomato sauce, mozzarella, mushrooms and peppers.

Keep keto dinners healthy

A keto diet can be built on very different foods, and some choices are better for long-term health than others.

• Eat fish twice a week. The NHS recommends at least 2 portions of fish a week, including 1 of oily fish such as salmon or mackerel. The FDA’s fish advice explains which fish are lowest in mercury.
• Limit red and processed meat. The NHS advises that people who eat more than 90 g of red and processed meat a day cut down to 70 g, because eating a lot probably increases the risk of bowel cancer. Bacon, ham, salami and sausages are processed meats, so don’t rely on them every day.
• Favor unsaturated fats. Olive oil, avocado, nuts and oily fish are better choices than large amounts of butter, cream and cheese, especially if your LDL cholesterol rises on keto. Our guide to keto and cholesterol explains why.
• Fill up on vegetables. They add fiber, vitamins and minerals that keto diets can fall short on.
• Cook meat safely. Chicken and burgers should reach 74°C (165°F) and 71°C (160°F) respectively, according to the USDA.

Tips for easy keto weeknights

• Cook once, eat twice. Roast a tray of chicken thighs or a big batch of meatballs and use them over two or three nights. Our guide to keto meal prep has a plan.
• Keep keto staples in stock: eggs, frozen fish, frozen vegetables, canned tuna, cheese, olive oil and a bag of salad.
• Watch sauces. Ketchup, barbecue sauce, sweet chili sauce and many marinades contain sugar. Our keto salad dressings are a good alternative.
• Use a hot oven. Sheet-pan dinners need little attention: protein and vegetables on one tray at 200 to 220°C (400 to 425°F).
• Don’t forget protein. Our guide to protein on keto explains how much you need.

Common questions

What can I eat for dinner on keto if I’m tired?

An omelet with cheese and spinach, a can of tuna or salmon over a bag of salad with olive oil, or eggs with avocado. All take under 10 minutes.

Can I have potatoes or rice on keto?

Not usually. A medium potato or a cup of cooked rice has about 35 to 45 g of carbs, close to or above the 20 to 50 g many people on keto aim for in a whole day. Cauliflower mash and cauliflower rice are the usual swaps.

Are keto dinners good for the whole family?

Many are. Serve the same protein and vegetables to everyone, and add potatoes, rice or bread for family members who aren’t on keto.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.