Super Economical Keto Meals for 4 People

Step-by-Step Instructions and Preparation Tips

Step-by-Step Instructions

Breakfast — Spinach & Cheese Egg Frittata

1. Preheat oven to 375°F (190°C).
2. Heat 2 tbsp olive oil in a 10–12 inch ovenproof skillet over medium heat. Sauté chopped onion until translucent, about 4 minutes.
3. Add chopped spinach and cook until wilted, 2–3 minutes. Season lightly with a pinch of salt and pepper. Remove from heat.
4. In a large bowl, whisk eggs, heavy cream, salt, pepper, and smoked paprika until combined. Stir in shredded cheddar.
5. Fold the spinach and onion into the egg mixture, pour into the skillet, and smooth the top.
6. Transfer skillet to oven and bake 18–22 minutes, until center is set and edges are golden. Let rest 5 minutes, then slice into 8 pieces—each two pieces per person.

Lunch — Crispy Baked Chicken Thighs with Roasted Broccoli

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment or foil.
2. Pat chicken thighs dry with paper towels. Rub each thigh with 2 tbsp olive oil (from total), then mix garlic powder, onion powder, oregano, salt, and pepper; rub seasoning over skin.
3. Arrange thighs skin-side up on baking sheet, spaced apart. Bake 35–40 minutes until internal temperature reaches 165°F (74°C) and skin is crisp. If skin is not crisping enough, broil 1–2 minutes—watch closely.
4. While chicken bakes, toss broccoli florets with remaining 1 tbsp olive oil, salt, and pepper. Spread on a second baking sheet and roast 12–15 minutes at 425°F until tender and lightly browned.
5. After chicken rests 5 minutes, add 2 tbsp butter to hot pan juices or melt over the broccoli for added flavor. Serve thighs with roasted broccoli.

Dinner — Cauliflower Rice Stir-Fry with Ground Turkey

1. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add diced onion and cook 2–3 minutes until translucent. Add garlic and ground turkey; break up meat and cook until no longer pink, about 6–8 minutes. Season with ground ginger, salt, and pepper.
2. Push turkey to one side, add 1 tbsp sesame oil to the empty side, pour in beaten eggs (if using), scramble quickly, then mix with turkey.
3. Add diced bell pepper and zucchini; cook 3–4 minutes until slightly tender but still firm.
4. Stir in riced cauliflower and soy sauce/tamari. Cook 5–7 minutes, stirring frequently, until cauliflower is tender but not mushy. Adjust salt/pepper.
5. Finish with sliced green onions and a drizzle of sesame oil. Serve hot — divide into four bowls.

Preparation Tips

1. Roast or bake proteins simultaneously (chicken and frittata) if oven space allows—stagger temperatures by starting chicken first.
2. Dry riced cauliflower well (press in a towel) to avoid watery stir-fry.
3. Cook vegetables until just tender-crisp to preserve texture and reduce dilution of flavors.
4. Use residual pan juices from the baked chicken to flavor steamed or roasted vegetables.
5. Make components ahead: reheat frittata slices gently in oven, reheat stir-fry in a hot skillet to refresh texture.
6. Scale quantities by keeping protein:vegetable ratios constant (e.g., add 1 cup extra vegetables per extra person).

Go to Page 3 for FAQs and extra recipe ideas.