Ketogenic Lunch Recipes

Recipe 12: CHEDDAR AND HAM MAYO WRAPS

Ingredients

• 2 low carb wraps
• 4 to 5 tablespoons of mayonnaise
• 4 oz. of cheddar cheese, grated
• 4 oz. of sliced ham
• jalapenos or pickles, thinly sliced to taste
• sea salt and black pepper, to taste

Instructions

• Heat the skillet over medium heat, place wrap in a dry skillet and warm through for about 30 seconds.
• Take the warm wrap and spread the mayonnaise.
• Place ham slices on the wrap, and then sprinkle with the grated cheddar cheese.
• Add slices of pickle or jalapenos according to taste.
• Fold the ends inward and then roll tightly.

BLT MAYO WRAP WITH AVOCADO: Recipe 13

“I like to add herbs like parsley and rosemary to this one!”

---

Ingredients

• 8 lettuce leaves
• 6 tablespoons of mayonnaise
• 12 strips of bacon
• 1 tomato, sliced thinly
• 1 avocado peeled, seeded, and thinly sliced
• 1 tablespoon of olive oil
• sea salt and black pepper, to taste

Instructions

• Heat a skillet over medium heat, add a dash of olive oil and cook the bacon to your liking.

• Wash and pat dry the lettuce leaves and then flatten slightly.
• Spread 1 tablespoon of mayonnaise onto each leaf.
• Season with salt and black pepper.
• Add 2 slices of bacon to each lettuce leaf.
• Divide the avocado slices and sliced tomato, and place onto each leaf.
• Wrap tightly.

TANTALIZING CHICKEN SALAD WITH BACON: Recipe 14

Ingredients

• 1 large egg
• 4 oz. of chicken breast, skin and bone removed, sliced
• 1 cup of spinach, washed and dried
• 2 strips of bacon, cut into small pieces
• 1/4 of an avocado, peeled, seeded and diced
• 1 tablespoon of olive oil
• 1/2 a teaspoon of white vinegar
• salt and pepper, to taste

Instructions

• Boil the egg for 10 minutes in boiling water, then cool in cold water. Peel egg and then chop or slice.
• Heat a skillet over medium heat, add the chicken slices and cook for 3 minutes, or until cooked through.
• Move the chicken to the side and then add the bacon pieces, cook until your desired crispiness.
• In a mixing bowl, rip the spinach leaves then add the bacon, the chicken, and the chopped egg.
• Add the diced avocado, then drizzle with vinegar and olive oil.
• Season with salt and pepper, to taste.
• Toss together to coat all of the ingredients.
• Transfer to a serving plate.

GORGEOUS TUNA SALAD WITH AVOCADO: Recipe 15

“Chicken works well here too, especially if you don’t like tuna.”

---

Ingredients

• 4 oz. can of tuna in brine or oil, drained
• 1 stalk of celery, diced

• 1/2 an avocado, peeled, seeded, and diced
• 2 tablespoons of mayonnaise
• 1 teaspoon of mustard
• 1/2 a teaspoon of fresh lemon juice
• salt and black pepper, to taste
• 1 egg, hard-boiled, peeled, and roughly chopped

Instructions

• In a mixing bowl, add the tuna, celery, and avocado.
• Add the mayonnaise, mustard, and the lemon juice.
• Add the egg to the tuna salad.
• Season with salt and black pepper.
• Mix well until combined.

CHICKEN-BROCCOLI CASSEROLE WITH CHEESE: Recipe 16

Ingredients

• 10 oz. of chicken breast, skin and bone removed, sliced
• 2 cups of broccoli florets, fresh or frozen
• 2 tablespoons of olive oil
• 1/4 of a cup of sour cream
• 1/4 of a cup of heavy cream
• salt and black pepper, to taste
• 1/2 a teaspoon of oregano
• 1/2 a cup of cheddar cheese, grated
• 1 oz. of pork rinds, crushed

Instructions

• Preheat the oven to 230 degrees C.
• In a mixing bowl, add the chicken slices, broccoli, olive oil, and sour cream. Mix well to combine.
• Place mixture into a greased baking dish.
• Pour the heavy cream on top to cover the mixture and level it well.
• Season with salt and black pepper. Sprinkle with oregano.
• Sprinkle with grated cheddar cheese.
• Top with crushed pork rinds and bake for about 20-25 minutes, or until the chicken is cooked through.

YUMMY CHICKEN NOODLE SOUP: Recipe 17

Ingredients

---

• 8 oz. of chicken breast, skin and bone removed, thinly sliced

• 2 tablespoons of olive oil
• 1/2 a white onion, chopped
• 1 medium carrot, peeled and chopped roughly.
• 2 stalks of celery, chopped into small pieces
• 1 tablespoon of dried oregano
• 1 quart of low-sodium chicken stock
• 1 large zucchini - spiralized
• a dash of sour cream

Instructions

• In a large skillet, heat olive oil over medium heat and cook the onion until tender.
• Add the chicken slices and cook until starting to brown on all sides.
• Add the carrots and celery. Add oregano and season with salt and black pepper. Cook until the carrots become soft.
• Add the low-sodium chicken stock and bring to a boil.
• Once boiled, lower the heat to a simmer.
• Add chicken pieces and cook for a further 20 minutes.
• Spiralize the zucchini into thin noodle strands. Add to the soup mixture in the last 2 or 3 minutes of it cooking.
• Transfer to serving dishes and add a dash of sour cream.
• Serve immediately.

AMAZING ASIAN BEEF AND COLESLAW: Recipe 18

“One of my all-time favorite recipe!”

---

Ingredients

• 1 tablespoon of olive oil
• 2 cloves of garlic, crushed
• 1/2 a lb. of ground beef
• 5 oz. of coleslaw salad mix
• 1 tablespoon of low-sodium soy sauce
• salt and black pepper, to taste
• 1 teaspoon of sesame seeds
• 2 spring onions, chopped

Instructions

• In a wok or medium skillet, add a small amount of olive oil and heat over a medium-high heat.
• Heat the olive oil and add the crushed garlic. Cook until fragrant.

• Add the ground beef and brown until meat is cooked through, around 5 to 10 minutes. Stir while cooking and break up any lumps with a wooden spoon.
• When cooked, add in the coleslaw and stir to mix.
• Add in the olive oil and the low-sodium soy sauce.
• Stir and cook for around 5 minutes until the coleslaw mix starts to wilt.
• Season with salt and black pepper, to your taste.
• Serve with a sprinkle of sesame seeds and spring onion on the top.

CREAMY MUSTARD BEEF PATTIES: Recipe 19

Ingredients

• 1 lb. of ground beef
• 1/2 a tablespoon of butter, unsalted
• 1 tablespoon of olive oil
• 1 spring onion, chopped finely
• 2 garlic cloves, minced or crushed finely
• 1/2 a cup of mushrooms, sliced thinly
• salt and black pepper, to taste

Mustard Cream Sauce

• 1/2 of a cup of heavy cream
• 1/2 a cup of white wine
• 2 tablespoons of Dijon mustard
• 1 large tomato, peeled and chopped
• 1 tablespoon of capers

Instructions

• Shape the beef into 6 patties and push your thumb in the center.
• Heat a large skillet over medium-high heat. Add the butter and melt until it begins foaming.
• Add the spring onion and garlic. Sauté until soft, for around 30 seconds.
• Season the beef patties with salt and black pepper. Cook until the desired degree of doneness is met. Turn once.
• Set to the side and keep warm.
• In the same skillet, add the mushrooms and sauté until limp. Add to the top of the warm patties.

To Prepare the Mustard Sauce:

• Deglaze the pan with the dry white wine. Cook and reduce the volume by half.

• Add the heavy cream and mustard followed by the tomato and capers.
• Heat slowly until hot (but do not boil).
• Pour the creamy mustard sauce over the beef patties and mushrooms.

CHEDDAR AND THYME PANCAKES: Recipe 20

“Use any cheese that’s your favorite!”

Ingredients

• 4 oz. of cheddar cheese, grated
• 2 egg yolks, beaten
• 1 teaspoon of butter
• 1/2 a cup of sour cream
• 1/2 a teaspoon of salt
• 1 teaspoon of thyme
• 1/4 of a teaspoon of dry mustard powder
• 1 tablespoon 0f protein powder, unflavored

Instructions

• In a mixing bowl, add the cheddar cheese with the sour cream and egg yolks, mix well together.
• In a small mixing bowl, add in the unflavored protein powder, fine salt, thyme, and dry mustard, mix well together.
• Add ingredients to a larger bowl and mix with the cheese and sour cream.
• Heat a medium skillet over medium heat, add the butter and melt.
• Add tablespoons of the batter to the skillet, maybe 3-4 at one time.
• Cook until lightly browned on the bottom and then flip and cook until golden brown on the second side.
• Serve immediately.

DELICIOUS CHICKEN SOUP WITH MUSHROOMS: Recipe 21

Ingredients

---

• 1/2 a lb. of chicken breast, skin and bone removed, pound and thinly sliced
• 2 cups of low-sodium chicken stock
• 1 cup of fresh mushrooms, roughly chopped
• 4 tablespoons of sesame oil

• 2 tablespoons of sherry
• 2 tablespoons of fresh parsley, roughly chopped
• salt and black pepper, to taste

Instructions

• Thinly slice the chicken breasts into mouth-sized strips.
• In a medium pot, bring the chicken stock to a boil then add the chicken and mushrooms.
• When the soup begins boiling again, and all the ingredients float to the top, remove from the heat.
• Add the sesame oil and sherry, then stir and taste for seasoning.
• Add salt and black pepper, to taste.
• Spoon into individual soup bowls, and sprinkle the parsley on top.
• Serve immediately.

TERRIFIC TUNA BOATS WITH CUCUMBER: Recipe 22

Ingredients

• 1 large cucumber
• 1 can of tuna in brine or oil, drained
• 1 egg, hardboiled, peeled, and diced
• 1/4 of a cup of cheddar cheese, grated
• 1 stick of celery, diced
• 2 tablespoons of mayonnaise
• 2 tablespoons of pickle relish
• 1 tablespoon of chopped green onion
• 1 teaspoon of fresh lemon juice
• 1/2 a teaspoon of salt

Instructions

• Cut the cucumber in half, and then slice into another two pieces.
• Remove the seeds with a small spoon. Run a peeler on the bottom side so they will sit flat.
• In a medium bowl, add all the remaining ingredients and combine.
• Spoon the mixture into the cucumber pieces.

BEAUTIFUL ASPARAGUS AND HAM BAKE: Recipe 23

Ingredients

• 1/2 a lb. of cooked ham, chopped
• 3 oz. of cheddar cheese
• 2 tablespoons of butter, unsalted

• 1/4 of a cup of white onion, diced
• 1 cup of asparagus
• 3 large eggs
• 1/3 of a cup of heavy cream
• 1 teaspoon of dried mustard
• salt and black pepper, to taste

Instructions

• Preheat oven to 180 degrees C.
• In a large skillet over medium heat, add butter and once melted add the onion, ham and asparagus. Cook for around 3 minutes.
• In a medium mixing bowl, blend the eggs, cream, and the seasonings.
• Place the asparagus mixture in a medium baking dish, and then pour over the egg mixture. Bake for around 20 minutes.
• Sprinkle the top with grated cheese and then bake for an additional 10 minutes, or until cheese starts to brown.
• Divide between serving plates and eat while hot.

Hashed Zucchini browns: Recipe 24

Kids like this one!

Ingredients

• 1 and a 1/2 lb. of zucchini
• 1/2 a teaspoon of salt
• 2 eggs
• 1/4 of a cup of parmesan cheese, grated
• 2 garlic cloves, pressed or minced
• 1/8 of a cup of butter, unsalted

Instructions

• Shred the zucchini coarsely to about 4 cups, into a medium bowl.
• Add salt and set aside, and let stand for 15 minutes.
• Squeeze the excess moisture with clean hands.
• Add the eggs, garlic, and cheese, then mix well to combine.
• In a large skillet over medium heat, heat 2 tablespoons of butter.
• Scoop about 2 tablespoons of the mixture together and then flatten in to form a patty, continue until all patties are formed.
• Add the patties to the skillet but avoid any overcrowding.
• Cook until golden on the bottom and then turn once. Continue to cook until golden, for around 6 to 8 minutes.
• Repeat with the remaining mixture until finished.
• Add more butter to the pan if needed.

FRITTATA WITH SAUSAGE: Recipe 25

Ingredients

• 4 oz. of sausage, broken into small pieces
• 1/2 a green onion, chopped roughly
• 2 garlic cloves, minced or crushed
• 1/4 of a cup of ricotta
• 1/4 of a cup of heavy cream
• 2 eggs, beaten
• 1/4 of a teaspoon of cayenne pepper
• 1/8 of a cup of salsa
• 1/2 a cup of cheddar cheese, grated
• salt, to taste
• 1/4 of a cup of sour cream

Instructions

• Heat oven to 180 degrees C.
• In a skillet, sauté the onion and the garlic for around 30 to 40 seconds.
• Add broken up sausage pieces and cook until no pink remains.
• In a medium mixing bowl, add the heavy cream and the crumbled ricotta cheese.
• Add the beaten eggs, mixing with the salsa and the cayenne pepper.
• Pour over the sausage pieces in the skillet.
• Place the skillet in the oven and bake for 20 minutes, or until the frittata starts to firm up.
• Remove from oven and sprinkle with grated cheese.
• Place under a warmed broiler and cook until the cheese melts and becomes golden.
• Allow to cool a little then slice and serve with sour cream.