What Gluten watches for: the foods you mark to avoid for keto, and everyone else’s restrictions at your table.
141 Keto recipes
Zoodles Marinara (Zucchini Noodles with Chunky Tomato Sauce)
This recipe aligns well with the Mediterranean diet due to its use of olive oil, fresh vegetables, and herbs. Zucchini noodles offer a healthy pasta alternative, and the dish is rich in flavor while being low in carbs and packed with nutrients.
Frittata
The recipe is generally appropriate for someone with Hashimoto's thyroiditis. It includes healthy proteins, fats, and vegetables. However, ensure salt use is minimal and consider opting for a dairy-free version if sensitive to dairy.
Egg Cups
The egg cups are appropriate for hypothyroidism as they are nutrient-dense and contain protein, iron, and fats. However, use low-fat milk and reduce the salt to manage weight and high blood pressure, common concerns in hypothyroidism.
Egg Muffins
Low-carb, high in protein and veggies – suitable for managing blood sugar in diabetes.
Salmon, Arugula, and Feta Frittata
The recipe is high in protein and low in carbohydrates, making it suitable for diabetes management. However, monitor portion size due to fat content from salmon and feta.
Spinach Turkey Wraps
This recipe is appropriate for a balanced diet as it includes a good mix of protein, vegetables, and dairy. It is also easy to prepare and can be a satisfying meal.
Baked Chicken Breasts
The baked chicken breasts recipe is appropriate for a balanced diet. It uses lean protein, minimal fats (butter or olive oil), and seasoning without excessive sodium, making it a healthy and nutritious choice.
Chia Seed Pudding Recipe
The Chia Seed Pudding is generally heart-healthy due to chia seeds' omega-3 fats and fiber. Use low-sodium milk and limit added sweeteners to minimize sodium and manage hypertension.
Homemade Roasted Tomato Basil Soup
This Homemade Roasted Tomato Basil Soup recipe is appropriate for individuals with high blood pressure/hypertension as it is low in sodium and can be made with vegetarian broth. However, it's important to limit or omit high-sodium optional add-ins like Parmesan cheese.
Smoked Salmon Roll ups
The smoked salmon roll-ups are suitable for a keto diet as they contain low-carb cucumber and cream cheese and healthy fats from salmon.
Jamie Oliver's Mashed Root Vegetables
Jamie Oliver's Mashed Root Vegetables: a dinner that fits Keto.
Zucchini Noodle Fettuccine
This recipe is appropriate for a keto diet as it uses zucchini noodles instead of traditional pasta and includes healthy fats like avocado oil and almond milk. However, nutritional information is needed to determine if it fits within keto macronutrient guidelines.
Petite Vegetable Frittatas
This recipe for Petite Vegetable Frittatas is suitable for a keto diet as it is low in carbohydrates and high in healthy fats from the eggs and olive oil, making it a good choice for those following a ketogenic lifestyle.
Hard Boiled Egg and Avocado Bowl
Recipe is keto-appropriate, containing high-fat, low-carb ingredients suitable for the ketogenic diet.
Rainbow Veggie Skewers
This recipe is suitable for colitis as it includes a variety of colorful vegetables, providing essential nutrients and fiber which are beneficial for gut health. The vinaigrette is light and adds flavor without being too harsh on the digestive system.
My Big Fat Greek Omelet
This omelet with vegetables, cheese, and eggs is rich in protein and nutrients, fitting a balanced diet well. Watch the salt and cheese quantity for lower fat and sodium.
Veggie Stuffed Omelet
This recipe is appropriate for a balanced diet. It includes a variety of vegetables, uses minimal oil, and incorporates a small amount of reduced-fat cheese.
Avocado and Tuna Tapas
Appropriate. This recipe is low in carbs and features healthy fats from avocado and protein from tuna. Choose a small amount of low-fat mayonnaise or a suitable substitute to further reduce calorie intake.
Leftover Cranberry Sauce Parfait
This recipe is not traditional Mediterranean, but it can fit into a Mediterranean diet with some modifications. Opt for plain Greek yogurt, adjust honey for sweetness, and choose a whole grain granola. Incorporate nuts or seeds for healthy fats.
Greek Salmon Salad with Tahini Yogurt Dressing
The recipe is appropriate for a balanced diet, offering a good mix of protein, healthy fats, and vegetables with a nutrient-dense dressing.
Easy Chia Seed Pudding
The pudding is low in fats and sugars, suitable for hyperlipoproteinemia type I. Use a sweetener like stevia instead of maple syrup to minimize sugar intake. Avoid high-fat toppings like nut butter; opt for fresh berries.
Healthy Egg and Veggie Muffins
These Healthy Egg and Veggie Muffins can be suitable for individuals with high triglycerides as they are high in protein and veggies, and low in refined carbs. However, consider reducing or omitting the feta cheese and ham to lower saturated fat content.
Spiced Pumpkin Seeds
Spiced Pumpkin Seeds: a snack that fits Diabetes.
Garlic Parmesan Flax Seed Crackers - Low Carb!
Good for high triglycerides. Low carb, flaxmeal is high in fiber and omega-3s, which can help lower triglycerides.
Turkey Taco Lettuce Wraps
High-protein, low-carb recipe is appropriate for hyperlipoproteinemia type I, focusing on lean meat and avoiding excessive fats.
Asparagus, Spinach, and Feta Cheese Frittata
This frittata recipe includes low cholesterol ingredients like egg whites, vegetables, and olive oil, suitable for managing Hyperlipoproteinemia - type I. Limit added salt and cheese amount.
How to Cook: Egg Boats
Recipe is appropriate. Avocados and bell peppers are low in saturated fat, and the dish is high in healthy fats and fiber which may help manage high triglycerides. Opt for sweet potatoes less often due to their carb content.
Zucchini Noodle Shrimp Scampi
This recipe is appropriate for individuals with high triglycerides as it contains healthy ingredients like zucchini, shrimp, and olive oil. However, it would be better to reduce the amount of butter and Parmesan cheese to further improve its suitability.
Peanut Butter and Jelly Chia Pudding
The recipe is relatively low in sodium, which is good for high blood pressure. However, watch portion sizes and added sweeteners like honey or syrup.
Crispy Baked Kale Chips
This recipe is appropriate for individuals with hypertension. Kale is a nutrient-dense leafy green that promotes heart health. The use of olive oil and almond meal adds healthy fats which are beneficial for controlling blood pressure.
Easy Provencal Fish
Recipe is generally appropriate for HTN due to lean protein and vegetables. Avoid or limit added kosher salt to manage sodium intake. Olive oil is a healthy fat.
Simple Tomato and Avocado Salad
This recipe is suitable for individuals with hypertension as it includes heart-healthy fats from avocado and olive oil and is low in sodium. The ingredients are fresh and nutritious.
Easy Garlic Parmesan Zucchini Noodles (Zoodles)
This recipe is appropriate. Zucchini noodles are low in fats and carbohydrates. Olive oil and parmesan should be used sparingly, but they are generally fine in the given amounts.
Quick chickpea and spinach curry
The recipe uses legumes, vegetables, and spices common in Mediterranean cooking. Whole grains (bread) supplement. Fits the Mediterranean diet's emphasis on plant-based foods.
Chicken Caprese with Pesto Zucchini Noodles
Good choice for high cholesterol. Chicken is lean, zoodles are healthy. Mozzarella in moderation is fine. Use a low-fat cheese option to further reduce saturated fats. Limit honey in glaze.
My Favorite Chia Seed Pudding
This chia seed pudding with homemade nut milk and fruit toppings is suitable for hyperlipoproteinemia type I as it includes healthy fats, fiber, and natural sweeteners. Orange zest and vanilla add flavor without added sugar.
Seriously The Best Tofu Scramble
This vegan recipe is suitable for high cholesterol as it's plant-based, contains no cholesterol, and uses heart-healthy ingredients like olive oil and tofu.
Pumpkin Pie Spiced Pumpkin Seeds
Recipe is suitable for a low FODMAP diet. Pumpkin seeds and spices listed are low FODMAP; stevia is a safe sweetener alternative.
Omelette with spinach and feta
The omelette with spinach and feta is appropriate for individuals with Inflammatory Bowel Disease as it contains nutrient-rich spinach and a good source of protein from eggs. However, the presence of dairy (feta and milk) may need to be modified for those with lactose intolerance or sensitivities.
All-Dressed Kale Chips
The recipe is anti-inflammatory due to kale's antioxidants and olive oil's healthy fats. Nutritional yeast adds vitamins without dairy, beneficial for anti-inflammatory diets.
Salted Date Brownie Energy Bites
The recipe is anti-inflammatory, with ingredients like almonds, flaxseed meal, and cocoa powder that are known for their beneficial properties in reducing inflammation.
Smoked Salmon, Avocado and Arugula Salad
The recipe is appropriate for an anti-inflammatory diet. Salmon offers omega-3s, avocado provides healthy fats, and arugula is nutrient-dense. However, watch vinaigrette for added sugars.
Coconut Fish and Tomato Bake
This recipe is appropriate for an Anti-Inflammatory diet as it features fish, which is high in omega-3 fatty acids, and uses anti-inflammatory ingredients like ginger, turmeric, and olive oil.
Baked Eggs in Avocado
This recipe is suitable for a gluten-free diet, as it does not contain any gluten-containing ingredients. It also includes nutrient-dense ingredients like avocado, eggs, and cilantro.
Best Easy Healthy Baked Salmon
This Easy Healthy Baked Salmon recipe is a great choice for a gluten-free diet; it includes nutritious salmon and flavorful seasonings. Be cautious with added salt and olive oil quantity for heart health.
Amazing Almond Flour Pancakes (Gluten-Free and Paleo-Friendly)
This recipe is appropriate for a gluten-free diet as it uses almond flour instead of regular flour. It also includes wholesome ingredients and does not contain gluten or grains.
Salmon and Scrambled Eggs
The recipe looks gluten-free if you replace the toast with a gluten-free alternative or omit it.
Matcha Green Tea Smoothie
This Matcha Green Tea Smoothie should generally be appropriate for individuals with eczema. It contains anti-inflammatory ingredients such as matcha green tea and spinach, which may help reduce symptoms.
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Keto cooking questions
Are these recipes right for my keto diet?
They’re a starting point. Mark your own triggers and goals in the app, and check big changes with your doctor or dietitian.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.