If you’re the only person in your household following the Keto Diet—known for being low carb and high in fat—temptations abound. To help get your children on board the keto bandwagon, we’re sharing five delicious recipes, like Chicken Cauliflower Fried Rice and a No Churn Vanilla Ice Cream, from Sam Dillard’s new book, The Keto Kids Cookbook that you and your kiddos can whip up together, and most of which can be completed in 30 minutes or less.
Cheese Shell Tacos
Cheese is arguably the best part of tacos anyway … why not flip the script and skip the carby tortillas completely by making the shells out of cheese? You won’t miss tortillas at all once you’re biting into delicious and crispy cheese! Everyone will have a blast loading up their shells with all the healthy fats in sour cream and guacamole, and they’ll stay full and energized for the rest of the day.
Yield: 8 cheese shell tacos, 2 per serving
½ lb. (227 g) ground beef
1 Tbsp. (6 g) chili powder
2 tsp. (4 g) ground cumin
¼ tsp. garlic powder
2 cups (304 g) shredded mild cheddar cheese
½ cup (120 g) salsa
¼ cup (60 g) sour cream
Preheat the oven to 400°F (200°C) and line two large baking sheets with parchment.
In a large skillet, brown the ground beef until no pink remains, about 10 minutes, then drain the grease from the pan. Return the pan to the heat, add the chili powder, ground cumin and garlic powder, and cook for 3 minutes. Set aside and keep warm.
Place 1⁄3-cup (38-g) mounds of cheese on the baking sheets, leaving a few inches between each mound.
Place the sheets into the oven and bake for 8 to 10 minutes, or until the cheese begins to turn golden and is completely melted. Remove the trays from the oven and allow the cheese to cool for 5 minutes.
Place a couple of spoonfuls of meat onto each taco and fold the cheese over the top. Serve with salsa, sour cream and guacamole for dipping. Feel free to add your favorite taco fillings, such as shredded lettuce and tomato.
KIDS, YOU CAN HELP!
Set up a DIY taco bar! Set out everyone’s favorite toppings, such as lettuce, tomatoes or anything else you love in small bowls in the center of the table. During dinner, take turns creating your masterpiece!
PER SERVING: 569 Calories, 8.2 g Total Carbs, 3 g Fiber, 5.2 g Net Carbs, 28 g Protein, 47.4 g Fat
Chicken Cauliflower Fried Rice
Chicken-Cauliflower Fried Rice is a great recipe for the kids, because it’s an easy way to get your veggies and protein. This meal makes a great lunch on those days where you’re running behind schedule, the kids are hungry and you need to prepare something quick and flavorful. Kids will love this because it has all the traditional flavors of take-out fried rice, and you can customize it by adding more of their favorite veggies or meat, if you prefer.
1 large head cauliflower
2 Tbsp. (28 g) coconut oil
¼ cup (40 g) chopped white onion
1 cup (90 g) chopped broccoli
2 cups (250 g) cooked, cubed chicken thighs
2 Tbsp. (30 ml) soy sauce or liquid aminos
¼ tsp. garlic powder
¼ tsp. ground ginger
1 large egg
2 green onions, sliced
Remove the leaves and stems from the cauliflower. Cut the cauliflower into florets and place into a food processor. Pulse 5 to 10 times or until the cauliflower resembles rice.
In a large skillet, melt the coconut oil over medium heat. Place the riced cauliflower, white onion and broccoli into the skillet and cover and cook for 5 minutes.
Remove the lid and stir the vegetables. Cook until the broccoli and cauliflower are tender, about 5 to 10 minutes. Add the cooked chicken to the pan and pour in the soy sauce, garlic powder and ginger.
Gently mix the cauliflower rice until all is coated with the soy sauce. Push the cauliflower rice, chicken, onion and broccoli to the edges of the pan and crack open the egg into the center of the pan.
Let the egg fry for about 1 to 2 minutes until it’s firm, then chop it with your spatula and gently fold into the rest of the rice. Top with sliced green onions and serve warm.
KIDS, YOU CAN HELP!
With the help of your grown-up, you can run the food processor to make the rice! This is a fun and easy way to help out with dinner!
PER SERVING: 427 Calories, 13.1 g Total Carbs, 4.9 g Fiber, 8.1 g Net Carbs, 15.9 g Protein, 36.2 g Fat
Chicken Zoodle Soup
When the little ones aren’t feeling well, sometimes a nice warm soup is just what they need. Traditionally, this soup has noodles made of flour, and while the kids may enjoy those, they don’t add a lot of extra vitamins. This recipe opts for lower carb zucchini noodles, which contain a dose of vitamin C to help your family kick the colds. Feel free to add extra low-carb veggies if you prefer a bulkier soup. Spinach can be a great addition and is full of nutrients.
2 Tbsp. (28 g) butter
1⁄4 cup (40 g) chopped onion
2 celery ribs, chopped
1 clove garlic, finely minced
4 cups (960 ml) chicken broth 1 bay leaf
1 tsp. dried parsley
1⁄4 tsp. ground black pepper
1⁄2 tsp. pink salt
1⁄4 tsp. dried thyme
2 cups (280 g) cooked, cubed chicken
2 medium zucchinis, spiraled
In a large pot over medium heat, melt the butter. Add the onion and celery. Sauté for 2 to 3 minutes, or until the onion softens and becomes fragrant. Add the garlic and cook for 30 seconds.
Pour the broth into the pot and add the bay leaf, parsley, pepper, salt and thyme and stir. Add the chicken and bring the pot to a boil for 2 minutes, then lower the heat and simmer for 10 minutes.
After 10 minutes, add the zucchinis and turn off the heat. Stir occasionally and let the zucchinis soften for 5 to 7 minutes. They should be soft but still firm enough to add a bit of texture to the dish. Discard the bay leaf before serving. You’ll have a nutritious, filling meal in just minutes.
PER SERVING: 200 Calories, 6.2 g Total Carbs, 1.7 g Fiber, 4.5 g Net Carbs, 24.1 g Protein, 8.3 g Fat
Easy No Churn Vanilla Ice Cream
If you’re looking for low-carb, Keto-friendly ice cream at the supermarket, you may be surprised that there aren’t many options. There are a few companies that offer them, but many of them are marketed as protein ice creams and often have very low fat content. Luckily, it’s super easy to make your own at home! The kids will love getting to choose the flavors they want, taste testing and helping to whip the cream. For even more fun, add a serving of Crackling Chocolate Shell to the top of your bowl of ice cream! The kids will love watching it freeze before their eyes and enjoy cracking it open with their spoons to enjoy the delicious chocolate pieces.
Yield: 3 cups (720 ml), ½ cup (120 ml) per serving
1 cup (240 ml) heavy whipping cream
3 Tbsp. (23 g) powdered erythritol
2 tsp. (10 ml) vanilla extract
¼ cup (60 ml) unsweetened vanilla almond milk
- In a large, deep bowl, add the whipping cream, erythritol, vanilla and almond milk. Use a whisk to beat the mixture until fluffy. Pour it into a loaf pan, cover and freeze for at least 3 hours. Let it sit for 5 to 10 minutes to soften before scooping.
FOR STRAWBERRY ICE CREAM: In a large bowl, mash six ripe strawberries (with tops removed). Fold into the vanilla ice cream.
FOR CHOCOLATE ICE CREAM: Whisk in 2 tablespoons (10 g) of cocoa powder and one additional tablespoon (18 g) of powdered erythritol to the heavy cream mixture before freezing.
MAKE IT YOUR OWN! Feel free to add your favorite low-carb toppings, such as chopped pecans, berries or even a drizzle of Crackling Chocolate Shell!
PER SERVING: 224 Calories, 4.6 g Total Carbs, 1.5 g Fiber, 4.5 g Sugar Alcohols, 3.2 g Net Carbs, 29.3 g Protein, 9.3 g Fat
Hidden Veggie Sloppy Joeys
If your kid is anything like my son, Joey, they don’t like actually seeing veggies in their food. It’s not that he minds them being there. He loves spinach in smoothies, but to actually look at it while he eats—nope! There are lots of veggies hidden in this meal, but you wouldn’t know it. The classic flavors are all there but hidden in the deep red sauce and meat. If your little ones are still a little resistant, try adding melted cheese on top. That was my favorite way to eat them as a kid!
1⁄2 cup (124 g) no-sugar-added tomato sauce
1 Tbsp. (16 g) tomato paste
1⁄4 cup (40 g) diced yellow onion
1⁄2 chopped green bell pepper
1⁄2 tsp. Worcestershire sauce
1 lb (454 g) 80/20 ground beef
2 Tbsp. (28 g) butter
1⁄4 tsp. garlic powder
1⁄4 tsp. chili powder
1 tsp. apple cider vinegar
Lettuce leaves or zucchini noodles, for serving
Pour the tomato sauce into a food processor and add the tomato paste, onion, bell pepper and Worcestershire sauce. Pulse until most of the veggies are pureed. If you prefer a chunky texture, pulse fewer times or feel free to skip this step.
In a skillet over medium-high heat, brown the ground beef until no pink remains, about 7 to 10 minutes. Drain the grease from the pan and replace the pan and the meat over the heat.
Place the butter into the pan with the beef and add the garlic powder, chili powder and vinegar. Pour in the veggie sauce. Stir until all the meat is coated. Let it simmer for 10 minutes. Serve with lettuce leaves or over zucchini noodles.
PER SERVING: 363 Calories, 4.2 g Total Carbs, 0.9 g Fiber, 3.2 g Net Carbs, 20.9 g Protein, 28.8 g Fat