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📖 8 min read
Keto dinners don't need to be complicated — or the same three meals on rotation. These five recipes are all under 20g net carbs, ready in 30 minutes or less, and built around whole, simple ingredients. Each one includes full macros so you can plug it straight into your daily targets.
≤30
Minutes per recipe, start to finish
≤12g
Net carbs per serving, across all 5
30g+
Protein per serving, average
The 5 Recipes
1
Garlic Butter Salmon with Asparagus
Sheet pan · Serves 2
⏱️ 20 min
480
kcal
38g
protein
6g
net carbs
34g
fat
Ingredients
- 2 salmon fillets (150g each)
- 1 bunch asparagus, trimmed
- 3 tbsp butter, melted
- 3 garlic cloves, minced
- 1 lemon, half sliced / half juiced
- Salt, pepper, chili flakes
Method
- Preheat oven to 200°C (400°F).
- Arrange salmon and asparagus on a lined sheet pan.
- Mix melted butter, garlic, and lemon juice; pour over both.
- Top salmon with lemon slices, season everything.
- Bake 12–15 minutes until salmon flakes easily.
2
Creamy Tuscan Chicken
One pan · Serves 2
⏱️ 25 min
520
kcal
42g
protein
8g
net carbs
36g
fat
Ingredients
- 2 chicken breasts, sliced
- 1 cup heavy cream
- ½ cup parmesan, grated
- 2 cups spinach
- ⅓ cup sun-dried tomatoes
- 2 garlic cloves, minced · olive oil
Method
- Sear chicken in olive oil until golden; set aside.
- Sauté garlic, add cream and parmesan, simmer 2 min.
- Stir in spinach and sun-dried tomatoes until wilted.
- Return chicken to the pan, simmer 5 minutes.
- Season and serve hot.
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3
Beef & Broccoli Stir-Fry
Wok or large pan · Serves 2
⏱️ 20 min
440
kcal
36g
protein
9g
net carbs
28g
fat
Ingredients
- 300g sirloin steak, thin-sliced
- 2 cups broccoli florets
- 3 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- 2 garlic cloves, 1 tsp ginger
- 1 tsp erythritol (optional, for glaze)
Method
- Sear beef in sesame oil over high heat, 2–3 min; remove.
- Stir-fry broccoli with garlic and ginger, 4 minutes.
- Whisk soy sauce and erythritol; add to the pan.
- Return beef, toss to coat, cook 2 more minutes.
4
Zucchini Lasagna Boats
Oven-baked · Serves 2
⏱️ 30 min
410
kcal
30g
protein
10g
net carbs
26g
fat
Ingredients
- 2 large zucchini, halved & hollowed
- 250g ground beef or turkey
- ½ cup marinara (low-sugar)
- ½ cup ricotta
- ½ cup mozzarella, shredded
- Italian herbs, salt, pepper
Method
- Brown the meat, stir in marinara and herbs.
- Fill zucchini halves with the meat mixture.
- Top with ricotta dollops, then mozzarella.
- Bake at 200°C (400°F) for 18–20 minutes until golden.
5
Cheesy Cauliflower & Bacon Bake
One dish · Serves 2
⏱️ 25 min
460
kcal
24g
protein
7g
net carbs
36g
fat
Ingredients
- 1 medium cauliflower, florets
- 4 slices bacon, chopped
- 1 cup cheddar, shredded
- ½ cup sour cream
- 2 green onions, sliced
Method
- Steam cauliflower until fork-tender, 8 minutes.
- Cook bacon until crisp; set aside.
- Toss cauliflower with sour cream and half the cheese.
- Top with remaining cheese and bacon, broil 3–4 min.
- Garnish with green onions and serve.
Tips for Keeping These Truly Keto
- Check your soy sauce and marinara — some brands add sugar. Look for low-carb or no-sugar-added versions.
- Batch the sauces — garlic butter, Tuscan cream sauce, and stir-fry sauce all keep well in the fridge for 3–4 days.
- Swap proteins freely — chicken thighs, shrimp, or pork work in most of these with similar macros.
- Don't skip the fat — butter, cream, and cheese aren't optional extras here; they're what keeps these dinners satisfying and on-macro.
Meal Prep Tip
The beef & broccoli and zucchini lasagna boats both reheat well — double the batch and portion into containers for 2 extra lunches during the week.
A Note on Macros
Macro values are estimates based on standard ingredient sizes and can vary depending on brands and exact portions. If you're tracking closely, weigh your ingredients and log them in your preferred app for precise numbers.
Key Takeaways
🥑 What You've Got
- 5 complete keto dinners, all under 30 minutes and 12g net carbs per serving.
- Full macros included for each recipe, so you can plug them straight into your daily targets.
- Simple, swappable ingredients — no specialty keto products required.
- Two of the five (beef & broccoli, zucchini lasagna boats) reheat well for meal prep.