Ready to take the keto diet journey to a tight belly and rippling abs, but not so thrilled about having to stay away from your favorite carb-packed concoctions? Keto diet recipes don’t have to deprive you of the things you love. Follow this handy guide from keto master chef Marie Emmerich, author of Quick and Easy Ketogenic Cooking, and fool your brain—and stomach—with these low-carb but satisfying replacement dishes.
If you’re craving chicken parm
Use a no-sugar marinara sauce and replace the carb-laden pasta noodles with thin-sliced chicken breast to cut way down on the carbs but still have a satisfying meal. And make sure you use grass-fed ground beef for the filling so you get more vitamins and omega-3s.
If you’re craving pasta
Spend a few bucks on a spiralizer (like this one)—seriously, this thing is great for turning veggies into long noodlelike strands. To get your pasta fix without the carbs, make spaghetti out of a couple of zucchinis, then dress it with parmesan cheese—which is high in protein—and medium-chain triglyceride (MCT) oil.
If you’re craving mashed potatoes
Chop up a cauliflower head and cook it with organic broth and turnips for a few hours. Then blend it with a handheld immersion blender or in a food processor until smooth. Add chives, salt, pepper, and butter for guilt-free, low-carb gorging. You won’t be able to tell the difference.
If you’re craving rice
Hit up the versatile cauliflower again to make a delicious “rice” that has only 5g of carbs per cup compared with cooked white rice’s 45g. To prepare, chop up the cauliflower head and put the pieces into a food processor; pulse until the bits are so tiny they resemble rice grains. Fry it all up with soy sauce and a dash of fish sauce for fried rice, or use it to make your own keto-friendly sushi rolls.
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