One of the key elements of success with a keto diet is ensuring you prepare thoroughly. Since the keto diet often requires a lot of cooking from scratch, and traditional convenience foods are pretty much off the menu, it can be hard to ensure you’re getting the right amount of fats, proteins and carbs in your diet.
Going hungry or skipping meals because you haven’t got the time (or the motivation) to cook is never a good idea. You need to make sure you’re adequately satiating your appetite, and avoid long periods of time between meals to prevent over eating (unless you’re combining keto with intermittent fasting, but that’s a whole different story).
To make sure you’ve always something tasty and keto-friendly on hand, try cooking up some of these keto-friendly freezer meals. They’re great for batch cooking and then popping into the freezer, so you can rest assured that you always have low-carb meals ready made for when hunger strikes.
Low-carb Chicken, Chorizo and Broccoli Bake
This dish is perfect if you want a keto-friendly freezer meal that packs a lot of flavour, but doesn’t require too much effort to prepare.
- 8 ounces of cream cheese (make sure you check the label, as some cream cheeses are loaded with carbs)
- 5 lbs of chicken breast or chicken pieces
- 1 cup of chicken broth
- 2 oz chorizo, chopped
- Half a cup of cream
- 1 teaspoon of mustard powder
- 1 lb of broccoli florets. Chopped
- 1 cup of shredded cheddar or mozzarella
- Bake the chicken breasts in the oven at 350 for half an hour
- While the chicken is in the oven, cook the broccoli in the microwave in a plastic container (with the lid on) until tender but still crisp
- Whisk the cream and chicken broth together, then add the mustard powder and cream cheese, whisking thoroughly until fully combined
- Take the chicken out of the oven and transfer to a casserole dish
- Pour in the broccoli, cream cheese mixture and shredded cheese
- Bake in the oven at 350 for around 25 minutes until the cheese starts to bubble
- Once cooled, portion up and place into zip lock freezer bags
- Write on the date with permanent marker, and freeze
Low-carb Chili Con Carne
This chili con carne recipe is perfect for batch cooking and freezing. It’s naturally going to be different from traditional chili con carne because it contains no beans (which are sadly too high in carbohydrate to be suitable for a ketogenic diet).
Plus, we’ve upped the flavour by adding chorizo and a little curry powder.
- 1 pound of ground beef
- 1 cup of chopped chorizo
- 1 can of chopped tomatoes or tomato sauce (check the label to make sure there’s no added sugar)
- 1 large red pepper
- 1 white onion
- 2 tablespoons of curry powder
- 2 tablespoons of chili powder
- 3 tablespoons of smoked paprika
- 3 cloves of garlic, minced
- 2 tablespoons of cumin powder
- Butter or olive oil for frying
- Add the chopped onion and pepper to a large pan with the butter or olive oil and fry over a medium heat until the onions start to soften
- Add the garlic, stirring often
- Add in the ground beef and chorizo, plus a little extra oil if you need to
- Cook the beef and chorizo until the beef is browned
- Next, add the canned tomatoes and all dry ingredients, stirring thoroughly until fully combined
- Let the whole lot simmer on a low heat for about an hour, stirring occasionally (leave the lid off the pan if you want your chilli to thicken up a bit)
- Portion up into Tupperware and freeze!
Broccoli and Stilton Soup
This recipe is fantastic for freezing, and makes about 10 servings – so cooking up a batch will mean you always have a filling and tasty keto-friendly meal on hand (you know, in case of emergencies).
- 3 cups of low sodium chicken broth
- Half a large white onion
- 2 small to medium sized broccoli heads, roughly chopped into florets
- 1 medium avocado
- 1 and a half cups of stilton cheese, cut into cubes
- 2 cups of heavy cream
- Combine chicken broth, salt, chopped onion and broccoli in a large saucepan with a little butter and heat until simmering (you may need to do this in batches) Cover the pan and simmer until the broccoli is tender but still a little firm
- Turn the heat down and add the avocado, then use a hand blender to puree the mixture to the desired consistency
- Add in the cheese and cream, simmer for a few more minutes and then blend again
- Add salt and pepper to taste, then allow the soup to cool to room temperature
- Once cooled, portion up into freezer bags or other airtight containers, and freeze
So there we go. Three super easy freezer meals that are great for prepping in advance.
What’s your go-to freezer meal for the keto diet?