A ketogenic diet is one that requires you to consume an extremely low amount of carbohydrates in order for you to use your body’s fat as the main source of energy. When done properly, this diet is highly effective in burning body fat and helping you to lose weight. Kale (or greens) is a great ingredient for this diet, and there are many ketogenic diet recipes with this vegetable that are delicious, filling, and satisfying.
The ketogenic diet is well-known, but not well-understood. This is because most ketogenic newbies are heading to the internet to research a keto diet, and there is so much information that it is overwhelming. When this happens, those who were originally interested begin the diet with a confusion explanation of what the diet really is, and others just give up entirely and don’t follow through with the diet.
Understanding a keto diet doesn’t have to be so confusing or overwhelming, however. Before getting into keto diet recipes with greens, you’re going to first read a quick run-down of what a ketogenic diet is (and what the rules are) so that you can be sure to understand enough to do the diet the right way. The things you must know are as follows:
- You should not have more than 25 grams of carbs each day.
- The majority of your calories should come from a fat source.
- Protein should make up 15% – 25% of your calories.
- Drink lots of water!
- Make sure you’re getting enough of all nutrients, and supplement when necessary.
- Cheating won’t get you anywhere. It’ll actually undo all the hard work you already accomplished.
- Weigh yourself the first day, then 3 weeks later. Don’t step on a scale in-between.
- Plan your meals.
The Benefits of Kale
The benefits of this vegetable in a ketogenic diet are plentiful, making it a popular ingredient for those who are doing a keto diet. The benefits of the vegetable in this diet are:
- It is packed full of nutrients.
A single cup contains huge amounts (more than your required amount! of Vitamins A, K, and C. It also contains Vitamin B6, Manganese, Calcium, Copper, Potassium, Magnesium, Thiamin, Riboflavin, Niacin, Iron, and Phosphorus.
- It’s low in calories and carbs.
- This vegetable is high in antioxidants, including ones that help with eye health and fight cancer.
- It can lower your cholesterol.
- It contains protein and fiber.
Ketogenic Diet Recipes with Kale
1. Keto Mexican Frittatas
For this recipe, you will need 1/2 pound of chorizo, 7 ounces of greens, 2 tablespoons of avocado oil, 1 yellow onion (diced), 2 garlic cloves (minced), 1 cup cheddar cheese, 1/4 teaspoon of sea salt and pepper, and 12 eggs. You could also add avocado, tomatoes, peppers, or sour cream to top it off after it’s been served.
Begin by greasing a large casserole dish with the avocado oil. Next, you will wash the greens, removed the stems, and tear the leaves into small pieces. Then, in a frying pan, sautee the onion for around 5 minutes before adding the garlic and cooking for 1 more minute.
Finally, you will crumble the chorizo into the pan and cook it all together for 5 minutes before adding the vegetable and stirring it all together. Once it is combined, cover the pan with a lid and cook for 10 to 15 minutes over medium-low heat.
While you’re waiting, preheat your oven to 350 degrees Fahrenheit. You will then crack the eggs into a large bowl, add salt and pepper, and beat the eggs until they’re all combined.
When the chorizo mixture is finished, pour it into the casserole dish and spread it evenly before pouring the eggs over top. Add only half of the cheese, stir it all together, and then top with the remaining cheese before putting it into the oven for 15 minutes.
2. Keto Crust-less Cheddar Quiche
For this recipe, you will need 3 tablespoons avocado oil, 1 small diced onion, 1 diced sweet pepper, 3 minced garlic cloves, 2 cups torn greens, 2 cups of cheddar cheese, 10 eggs, 1/4 cup cream, 1 teaspoon salt, and 1/2 teaspoon of garlic powder and pepper.
Begin by preheating your oven to 350 degrees Fahrenheit and greasing a 9×9 baking dish or a pie pan with avocado oil. Add more avocado oil to a pan and sautee the onion for about 5 minutes before adding the peppers and garlic for another 3 minutes. Add the greens to the pan and stir.
Next, pour the vegetable mixture into the pan and spread it evenly, then sprinkle the cheese over top. Once that is ready, use a small bowl to mix the eggs, cream, and seasonings together and pour that over top of the vegetables and cheese. Bake the dish for 35 to 40 minutes.
3. Low Carb Sausage Soup
The ingredients needed for this recipe include 1 pound ground Italian sausage, 6 cups chicken broth, 1/2 cup cream or milk, 1/2 teaspoon salt and red pepper flakes, 2 small bags of frozen cauliflower, and 4 cups of leafy greens.
To make this in an instant pot, you will begin by sauteeing the sausage on the sautee setting and draining the grease when it’s finished. Put all remaining ingredients in the instant pot with the sausage, put the lid on it, set the instant pot to pressure cook, and cook for 5 minutes. Allow the instant pot to vent for around 10 minutes before serving.
4. Salad With Lemon Dressing
For the salad portion, you will need 2 full bunches of washed greens, 1 tablespoon of lemon zest, and 1/2 cup each of pistachios (chopped), raisins, and parmesan cheese. The lemon dressing requires 2 tablespoons of lemon juice, 1 tablespoon of lemon zest, 1 tablespoon honey, salt and pepper to taste, and 1/4 cup each of apple cider vinegar and olive oil.
In a large bowl, combine all of the salad ingredients before combining all of the dressing ingredients in a mason jar. Put the lid on the jar, shake it up, and let it sit until it all mixes together. Pour the dressing over the salad before tossing and serving.
5. Keto Coleslaw
For this recipe, combine 2 and 1/4 cups of coleslaw mix with 1 cup of kale, 1/4 cup red cabbage (chopped), 1/2 tablespoon salt, and 1 tablespoon of sugar alcohol. Once combined, allow the mixture to sit for 5 minutes before rinsing it really well with cold water.
While the vegetable mixture sits, you will be making the dressing by combining 1/3 cup mayonnaise, 1 tablespoon each of sugar alcohol and apple cider vinegar, 1/4 tablespoon of dried parsley, and pepper to taste. Once the dressing is made and the vegetables have been rinsed, combine all of it together.
Remove the stem from the leaves of one bunch of greens, and then tear the leaves into small pieces before coating them lightly with olive oil. You’ll then sprinkle them with salt and put them in an air fryer set at 370 degrees for about 7 minutes.
7. Keto Beef Skillet
Heat 2 tablespoons olive oil in a large pot and saute 1/2 cup each of red onion and red bell pepper (both diced), 2 tablespoons diced tomatoes, and 1 minced garlic clove for 3 minutes. Add 1/2 pound of ground beef, 1.5 teaspoons each of salt, oregano and cumin, 1/2 teaspoon of pepper and cook until browned. Wash and chop 2 bunches of greens and, leaving them wet, add them to the pot with 1 tablespoon of lemon juice.
Cover the pot, lower the temperature to medium-low, and cook until the greens begin to wilt. Then, remove the cover, raise the temperature back to medium, and cook for 2-3 minutes or until the liquid is evaporated. Sprinkle with cheese, cover, and turn the heat off. Wait 2 minutes before serving.
8. Sauteed Kale
Slice 2 large shallots into rings and saute them in 3 tablespoons of coconut oil. Add 2 minced garlic cloves and 1/2 teaspoon red pepper flakes and cook for one minute, stirring continuously. Wash and chop 1 full bunch of greens, 1/2 cup vegetable stock, and 1/2 teaspoon each of salt and pepper.
Cover and cook for 5 minutes, mixing once or twice. Uncover and cook until the broth has evaporated.
9. Quick Creamy Kale
Put 1/2 tablespoon olive oil in a large skillet over medium heat, and add 1 pound of chopped greens. Allow this to cook while you mix together 1/2 tablespoon olive oil and lemon juice, 1 tablespoon nut butter, 1/2 teaspoon garlic salt, and 2 tablespoons of water. Pour the mixture over top the greens and stir together before cooking for 1 minute.
10. Ground Beef Casserole
Preheat the oven to 400 degrees and grease a 9×13 baking dish. Heat 2 tablespoons olive oil in a large skillet and add 2 pounds ground beef, cooking on medium-high until brown. After lowering the temperature to medium, add 1 teaspoon each of salt, pepper, and oregano, and 2 teaspoons of garlic and onion powders.
Pour in 3 cups of marinara sauce, mix together and add 3 cups of greens in small amounts. Immediately turn the heat off and add 1/2 cup cheese. Pour all of it into the baking dish, top with 1/2 cup of cheese, and bake for about 10-15 minutes.
Final Thoughts on Ketogenic Diet Recipes with Kale
In a ketogenic diet, kale is like a superfood packed full of nutrients and other benefits. It also makes a low-carb meal delicious and satisfying. In a diet that requires strict rule-following, you’ll always know that this leafy green vegetable is a safe option.
You can make many different types of low-carb recipes using this vegetable, and the variety is endless. From snacks to breakfast foods to filling dinners, there are options for everything.