Free Ketogenic Recipes

Below is a small selection of the extensive database of easy to prepare ketogenic recipes you will enjoy during the 12 week KETOFAST program.

The recipes included in the KETOFAST program differ to others due to the fact that each recipe is perfectly nutritionally balanced to put your body into ketosis and start burning fat faster than any other way of eating.

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Breakfast
SCRAMBLED EGG WITH ASPARAGUS AND AVO
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Preparation time
5 mins
Cooking time
10 mins
Difficulty
Easy
Serves
1 people
ingredients
150 grams
10 grams
3 med
1/4 med
1
In a hot frying pan, add 5g butter and 150g asparagus. Season with salt and pepper and cook on a high heat until slightly charred, softened, but remaining some bite. Remove and plate
2
In the same frying pan, add 5g butter and when melted, pour in eggs and scramble. Be careful to not overcook your eggs. Cook until still slightly undercooked and then remove as they will continue to firm up after being removed from the pan
3
Place scrambled egg on top of asparagus and top with 1/4 avocado cut into a fan.
4
Top with black pepper and chives (Optional)
Breakfast
BACON AND EGG MUFFINS
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Preparation time
5 mins
Cooking time
10 mins
Difficulty
Easy
Serves
3 people
1
Wrap one 20 - 25g piece of streaky bacon around the outside and crack one large egg over the tomato and cream cheese.
2
Season with salt and pepper and place in an oven preheated to 400F/200C and cook for 15 - 20 minutes until whites are set but yolk is still soft.
3
Remove and serve topped with your favorite herb. I prefer basil or thyme
4
TIP: You may refrigerate and store for up to 3-4 days or freeze and thaw the night before for your breakfast the following day
Lunch/Dinner
CHICKEN IN THYME
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Preparation time
5 mins
Cooking time
10 mins
Difficulty
Easy
Serves
1 people
ingredients
2 teaspoons
175 grams
1
Heavily season chicken breast with salt and add to a hot pan with 2 teaspoons of melted butter.
2
Finely chop thyme and in a small bowl, add 50mls cream, a pinch of salt and thyme and mix thoroughly
3
Once chicken has browned (around 4-5 mins a side) add cream with thyme, flip and cook for a further minute either side and remove
4
Allow chicken to rest, and while it rests, spiralize 175g zucchini and add to the same pan
5
Season zucchini with salt and pepper and cook for three minutes in the same pan as chicken was cooked until soft
6
Serve chicken on top of zucchini noodles and crack pepper and scatted thyme
Lunch/Dinner
LOW CARB PIZZA
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Preparation time
10 mins
Cooking time
20 mins
Difficulty
Easy
Serves
4 people
1
In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a time until melted.
2
Whisk one egg and add to the melted cheese along with almond meal/flour and salt. Mix as best you can until it creates a ball of dough
3
Grease an oven tray and with wet hands, spread dough to as wide as you can. Pick with a fork all over the dough and bake for around 12 minutes or until golden brown.
4
Spread tomato paste over the pizza base and top with your favourite pizza toppings. I used mushrooms, bell peppers, bacon, beef and pepperoni. You may use up to 300g veg, 80g cheese and 200g meat for the toppings. You can pan fry the veg and meat or put on the base raw. Season with garlic powder, salt and pepper
5
Fresh Basil is great to have as a topping. Cut into four pieces and serve
Snack
STRAWBERRY BISCUITS
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Preparation time
5 mins
Cooking time
10 mins
Difficulty
Easy
Serves
10 people
ingredients
2 med
150 grams
50 grams
1
Soften cream cheese and in a bowl, with an electric whisker, whisk in stevia until combined
2
Then add almond meal, baking powder and coconut flour a bit at a time and keep mixing until the batter thickens
3
While whisking, add two eggs, one at a time and keep whisking until smooth.
4
In a small bowl, add strawberries and place in a microwave for 60 seconds. Once cooked, roughly mash with a fork and whisk into to the batter
5
Scoop out a ball of mixture and flatten on a baking tray lined with baking paper then place in an oven and cook for 10 minutes. You don't want to overcook them and it's OK if they are still a bit soft when you remove them
Snack
ANGEL BREAD CHEESE SANDWICH
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Preparation time
2 mins
Cooking time
5 mins
Difficulty
Easy
Serves
1 people
ingredients
5 grams
1 small
1 splash of
1
In a blender, add cream cheese, egg, splash of vinegar (I prefer apple cider) and salt and pepper and blend until smooth
2
In a hot frying pan, add 5g (one teaspoon) of butter and then pour in batter in two equal portions, forming a 4 inch circle
3
Cook for around two minutes, then spray with spray oil and flip
4
Place one slice of cheese (Around 20g) on one piece and add the other piece to the top, forming a sandwich
5
TIP: You can make up two or more batches at once and store batter in the fridge for 24-48 hours. Just blend again before cooking
Dessert
DECADENT CHOC CHEESECAKE
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Preparation time
5 mins
Difficulty
Easy
Serves
8 people
1
Once combined, add vanilla, cocoa and whisk on a medium pace, adding pouring cream until all ingredients are combined
2
For the base, blitz 100g nuts with 2 Tablespoons of coconut oil and 2 teaspoons of stevia
3
Place an equal amount of nuts in eight silicon muffin holes and then pour an equal amount of batter into each. You may find the mixture enough for ten muffin sized cheesecakes
4
Refrigerate for 2 hours then serve with a small squirt of low fat dairy whip
Dessert
LEMON CHEESE CAKE
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Preparation time
5 mins
Difficulty
Easy
Serves
9 people
1
Blitz nuts, 15g stevia and 2 Tablespoons of coconut oil and evenly spread in the base of 12 silicon cupcake molds
2
Pour cheese cake mix on top of bases and freeze for two hours then serve with one squirt of low fat dairy whip. Top with a dusting of cinnamon