Keto & Gluten-Free: Easy High-Fat Dinner Under 10g net Carbs (+Macros & Tips)
Sticking to a keto and gluten-free diet doesn’t mean sacrificing flavor or satisfaction. Preparing a rapid, high-fat dinner that stays under 10 grams of net carbs is entirely achievable. Here’s a guide to an easy, delicious meal along with macros and helpful tips.
1. Choose the Right Main Ingredients
- Protein: Opt for fatty cuts of meat like salmon, chicken thighs, or pork belly. fish is especially keto-kind and packed with omega-3s.
- Healthy Fats: Incorporate sources such as avocado, olive oil, coconut oil, or butter to boost fat content.
- Low-Carb Vegetables: Use leafy greens, zucchini, cauliflower, and mushrooms to add fiber and nutrients without significantly increasing carbs.
2. Example Dinner Recipe
Here’s a simple recipe that hits the mark:
- Grilled Salmon with Garlic Butter
- Sautéed Spinach in olive Oil
- Half an Avocado
3. Estimated Macros and Net Carbs
| Meal Component | Calories | Protein (g) | fats (g) | Net Carbs (g) |
|---|---|---|---|---|
| salmon (6 oz) | 350 | 40 | 22 | 0 |
| Sautéed Spinach (1 cup) | 40 | 5 | 3 | 1 |
| Half Avocado | 120 | 1.5 | 11 | 2 |
Total approximate macros: 510 calories, 46.5g protein, 36g fats, and around 3g net carbs.
4. Tips for Staying Under 10g Net carbs
- Prioritize high-fat, low-carb ingredients: Focus on fats and proteins, limiting carbs from veggies and sauces.
- track your macros: Use apps or food scales to monitor net carbs and macros accurately.
- Limit processed foods: Stick to whole, unprocessed ingredients to avoid hidden carbs.
- Choose non-starchy vegetables: Leafy greens and cruciferous veggies typically contain fewer carbs.
With a little planning, you can enjoy satisfying, high-fat, gluten-free dinners that keep your net carbs in check. Experiment with different proteins and vegetables to keep your meals interesting and aligned with your keto goals.
