Video | Breaded Chicken | Denver Omelet | Taco Salad

What do you eat when you want to keep your total carbohydrate intake to 20 or 30 grams? This blog post shares three keto dinner menus. Each one takes less than 10 minutes to prepare and has less than 10 total carbs. 

You’ll learn how to add breading a quick, easy, and tasty keto way, rethink meal placement for ease and hunger satisfaction, and get the fast food feel for fewer carbs. 

Keto Dinner Menus – At-A-Glance

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• Breaded Chicken – Breading can be made without flour or breadcrumbs by combining crushed pork rinds and grated parmesan cheese. 
• Denver Omelet – One of the quickest and easiest keto dinners you can make is breakfast for dinner.
• Taco Salad – When you have a limited total carb allowance for the day, taco shells must go, but everything else can stay.  

3 KETO DINNER MENUS Under 10 Total Carbs [10-Minute Prep] (Video)

In this video, you’ll learn…

• How to use parmesan and pork rinds to replace traditional breading.
• Four recipes that are extra tasty and healthy.
• Tips for a sustainable diet that is easy-to-follow, effective, enjoyable.

Keto Dinner Menu #1: Breaded Chicken with Cheesy Roasted Broccoli

Traditional breading contains flour. That ingredient is high in carbs and raises your blood sugar quickly – two things you don’t want as a keto or low-carb dieter. 

Breading can be made without flour or breadcrumbs by combining crushed pork rinds and grated parmesan cheese. 

Breaded Chicken Recipe

The breaded chicken recipe is simple and takes only four ingredients: 1 pound (454g) of chicken, 1 ounce (~1 1/2 cups) of pork rinds, 1 ounce (~3 Tbsp.) of parmesan cheese, and 1 egg. 

Directions: Put the pork rinds in a plastic bag and crush them with a kitchen mallet. Pour the grated cheese into the bag, mix the two ingredients, and you have your breading. 

To make it stick to the chicken, beat the egg and brush it on the chicken. 

Then sprinkle the breading on top and stick it in the oven at 425°F (220 °C) for about 15 minutes or until the internal temp reaches 165°F (74°C). 

You can season the dish with salt and pepper and substitute fish, such as cod.

Cheesy Roasted Broccoli Recipe

Non-starchy vegetables can be worked into a keto diet. Adding fat, like oil and cheese, adds flavor and helps your body absorb the fat-soluble vitamins in the vegetables. 

So, for a quick, easy, and hunger-satisfying side dish, make cheesy roasted broccoli. 

There are only 3 ingredients: 4 cups (~400g) of broccoli florets, 2 tablespoons of heat-resistant oil, such as avocado or high-quality olive oil, and 1/2 cup of shredded parmesan cheese. 

Directions: Putting the recipe together is easy. Place the broccoli in a bowl, toss in the oil, and then press in the parmesan cheese so it sticks to the florets. 

Dump the mixture onto a baking sheet and roast it in the oven for about 20 minutes at 425°F (220 °C), the same temperature as the chicken. 

You can season the side dish with salt and pepper and substitute cauliflower or a different type of cheese.

The breaded chicken and broccoli recipes make four servings each. A serving of the breaded chicken has 1.1 total grams of carbs, and a serving of the broccoli has 6.6 grams. That is a total of 7.7 carbs for the meal. If you’re still hungry, have seconds on the chicken, and you’ll still come in under 10 total carbs. 

Keto Dinner Menu #2: Denver Omelet 

One of the quickest and easiest keto dinners you can make is breakfast for dinner. That is, as long as you choose savory ingredients, like eggs and meat, not sweet ones like cereal and syrup. 

Load an omelet with meat and veggies for a substantial evening meal that keeps hunger away. 

Denver Omelet Recipe

The ingredients include 3 eggs, a tablespoon of butter, 1/4 cup of diced ham, 1/2 cup of chopped peppers and onions, and 1/4 cup of cheddar cheese. 

Directions: When making the omelet, the first thing to do is to sauté the vegetables and ham in butter. Sauté them for about five minutes to soften the veggies, and then move them to a plate. 

Pour the eggs into the pan and cook until the eggs are set, flipping halfway through. Load one side with the ham, veggies, and cheese, fold it over and you’ve got dinner ready to go. 

The omelet has only 6 and a half total carbs and lots of hunger-satisfying fat and protein. 

Keto Dinner Menu #3: Taco Salad

Everyone loves tacos. When you have a limited total carb allowance for the day, the shells must go, but everything else can stay. So, for keto dinner menu #3, we’ll turn tacos into taco salad.

Taco Salad Recipe

For the salad portion, you can gather the following ingredients: A couple of bags (350g) of shredded lettuce, a cup (180g) of chopped tomato, a cup (112g) of shredded cheddar cheese, and a half cup (115g) of sour cream. For the taco meat, you can use a pound (454g) of ground beef and a taco seasoning packet. 

Directions: Once you have all of your ingredients gathered, brown the ground beef, add the taco seasoning, and you are ready to assemble your salad. The recipe makes four servings, so simply combine 1/4th of all the ingredients in a bowl.

You’ll walk away feeling satisfied, having consumed only 8 total carbs. 

Just a note: taco seasoning packets contain fillers, like corn starch, which adds carbs. I want the recipes in this blog post to be accessible to a wide audience. Fresh, unprocessed ingredients are the best choice. You can make homemade taco seasoning, which will be a step up in health and save you a few carbs. I used a packet for this recipe to show that you can still come in under 10 total carbs. 

Takeaway

A keto diet can be an easy-to-follow, enjoyable, and effective diet when you know what to cook. In this blog post, you learned how to make a tasty breading without flour, give dinner a breakfast twist, and get the fast food feel of tacos for fewer carbs. 

Thank you for reading and have a wonderful week!

About the Author

Becky Gillaspy, DC, is the author of The Intermittent Fasting Guide and Cookbook and Zero Sugar / One Month. She graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.