Maintaining a ketogenic lifestyle doesn’t mean sacrificing flavor or convenience. If you’re looking for a quick, appetizing, and healthy dinner that keeps your net carbs under 10 grams, hereS a step-by-step guide to preparing a satisfying meal packed wiht healthy fats and gluten-free ingredients.
Ingredients
- 1 large chicken breast or tofu (for a vegetarian option)
- 2 tablespoons olive oil or avocado oil
- 1 cup spinach or kale
- 1/2 cup cherry tomatoes (optional, for flavor)
- 1/4 cup shredded mozzarella or dairy-free cheese
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh herbs such as basil or parsley (optional)
Step-by-Step Preparation
- Prepare the Protein: Season the chicken breast with garlic powder, salt, and pepper. If using tofu, press and cube it before seasoning.
- Sauté the Protein: Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Cook the chicken or tofu until golden brown and cooked through, about 5-7 minutes per side. Remove from skillet and set aside.
- Cook the Greens: In the same skillet, add the remaining tablespoon of olive oil.Add spinach or kale and cook until wilted, about 2-3 minutes.
- Assemble the Dish: Return the protein to the skillet with greens. Add cherry tomatoes and shredded cheese. Cover and cook for another 2 minutes until the cheese melts.
- Finish and Serve: Garnish with fresh herbs if desired. Serve immediately for a hot, flavorful meal.
Tips for Success
- Adjust the vegetables based on your preferences while keeping net carbs low.
- Use healthy fats like olive or avocado oil to boost dietary fats without adding carbs.
- Cook quickly to preserve nutrients and flavor, making this meal perfect for busy weeknights.
- Ensure the cheese and other ingredients are gluten-free to adhere to your dietary needs.
Conclusion
This quick keto dinner is not only nutritious and satisfying but also simple to prepare in under 20 minutes. By focusing on healthy fats, protein, and low-carb vegetables, you can enjoy a flavorful meal that aligns perfectly with your keto and gluten-free lifestyle.
