Ketogenic Diet Recipes in 20 Minutes or Less

Cinnamon Mug Cake

Serves: 1
Calories: 333
Fiber: 4.4 Grams
Protein: 11.8 Grams
Fat: 28.6 Grams
Net Carbs: 3.9 Grams
Time: 5 Minutes
Ingredients:
1 Tablespoon Coconut Flour, Heaping
2 Tablespoons Almond Flour, Heaping
1/8 Teaspoon Baking Soda
½ Teaspoon Ground Cinnamon
1 Tablespoon Swerve
1 Egg, Large
1 Tablespoon Coconut Oil
Directions:
Mix all of your dry ingredients together, combining thoroughly.
Add in your coconut oil and egg, mixing well.
Microwave on high for seventy to ninety seconds until cooked through entirely.

Chocolate Chip Cookies

Serves: 2
Calories: 381
Fiber: 6.3 Grams
Protein: 10.7 Grams
Fat: 29.6 Grams
Net Carbs: 6.2 Grams
Time: 5 Minutes
Ingredients:
1 Egg Yolk, Large
1/3 Cup Toasted Almond Butter
2 Tablespoons Dark Chocolate, Chopped
Pinch Sea Salt
2 Tablespoons Swerve
Directions:
Mix your egg yolk, swerve, salt, and almond butter.
Add in your dark chocolate, mixing well.
Divide your dough between ramekins, and then microwave for sixty to ninety seconds. Check halfway to make sure it doesn’t burn. The longer you leave them in there, the crispier the cookies will become.

Chocolate Frostino

Serves: 2
Calories: 421
Fiber: 4.3 Grams
Protein: 16.3 Gams
Fat: 36.8 Grams
Net Carbs: 6 Grams
Time: 5 Minutes
Ingredients:
1 Cup Coconut Milk
2 Tablespoon Cacao Powder
2 Cups Ice
2 Scoops Collagen, Keto Friendly
1 Tablespoon Almond Butter, Heaped
Directions:
Start by placing everything in a blender, blending until smooth.
Pour into serving glasses and enjoy!

Loaded Cauliflower

Serves: 6
Calories: 199
Fiber: 2 Grams
Protein: 8 Grams
Fat: 17 Grams
Net Carbs: 3
Time: 20 Minutes
Ingredients:
1 lb. Cauliflower Florets
4 Ounces Sour Cream
2 Slices Bacon, Cooked & Crumbled
1 Cup Cheddar Cheese, Grated
2 Tablespoons Chives, Chopped
3 Tablespoons Butter
¼ Teaspoon Garlic Powder
Sea Salt & Black Pepper to Taste
Directions:
Start by chopping your cauliflower into the florets and then placing them in a microwave safe bowl. Add two tablespoons of water, covering it, and then microwaving for five to eight minutes. They should be tender, and then drain the water away. Let them sit for a

Cheese Sauce

Serves: 4
Calories: 203
Fiber: 0 Grams
Protein: 5.1 Grams
Fat: 20.6 Grams
Net Carbs: 1 Gram
Time: 5 Minutes
Ingredients:
2 Tablespoons Butter
¼ Cup Heavy Whipping Cream
¼ Cup Cream Cheese, Full Fat
½ Cup Cheddar, Grated
1-2 Tablespoons Water
Sea Salt to Taste
½ Teaspoon Garlic Powder
½ Teaspoon Paprika
Directions:
Start by putting your butter and cream in a saucepan, heating it up gentle. Grate your cheddar and keep it to the side.
Add your cream cheese into the pan once it’s heated.
Stir until melted, and then as bubbles

minute or two uncovered so that they can steam dry.
Add your florets to a food processor, blending until fluffy and minced. Add in your garlic powder, butter, and sour cream.
Continue to blend until it has the same consistency of mashed potatoes, and then add them into a bowl.
Top with half of your chives and half of your cheddar cheese, mixing. Season with sea salt and black pepper, and then add on the remaining chives, bacon and cheese.
Place it back in the microwave, microwaving for thirty seconds to a minute. Your cheese should melt, and then serve warm.

pepper and Dijon mustard. Continue to mix until smooth and well combined.
Drain your cauliflower and add your cheese sauce.
Top with the remaining cheddar. Stir until melted most of the way.
Serve warm.

Brownie Mug Cake

Serves: 2
Calories: 397
Fiber: 7.5 Grams
Protein: 8 Grams
Fat: 38.3 Grams
Net Carbs: 6.9 Grams
Time: 10 Minutes
Ingredients:
2 Squares Dark Chocolate, Large & Grated
¼ Cup Cacao Powder, Unsweetened
½ Teaspoon Cinnamon
2 Tablespoons Chia Seeds, Ground
1 Teaspoon Baking Powder
¼ Cup Coconut Oil, Melted
1 Egg, Large
¼ Cup Coffee, Freshly Brewed
4 Tablespoon Swerve
Pinch Sea Salt
Directions:
Combine all of your dry ingredients together.
Add in your coconut oil, coffee, and egg before mixing well. Mix swerve.

Divide between two mugs, and then microwave for seventy to ninety seconds. It should be cooked all the way through.

Keto Mac & Cheese

Serves: 8
Calories: 294.88
Fiber: 2.71 Grams
Protein: 10.63 Grams
Fat: 25.38 Grams
Net Carbs: 5.47 Grams
Time: 20 Minutes
Ingredients:
2 lbs. Cauliflower Florets, Frozen
4 Ounces Cream Cheese, Cubed
Sea Salt & Pepper to Taste
½ Teaspoon Garlic Powder
1 Teaspoon Dijon Mustard
8 Ounces Cheddar Cheese, shredded
1 Cup Heavy Whipping Cream
Directions:
Start by cooking your cauliflower as per package instructions.
Simmer your cream in a pan, and whisk to stir the cream cheese in, mixing until smooth.
Stir in six ounces of your cheddar cheese. Mix until your cheese melts.
Add in your turmeric, garlic, salt, pep