Main meals

This category includes main meals, as well as the protein (meat/chicken/fish) options that form part of a dish. Be sure to check out the SIDE DISHES category to add that much-needed vegetable fibre to complete a well-balanced and nutritious keto supper.

Keto Chicken and Chili Soup

Chicken Chili Soup
Chicken Chili Soup

I originally started the development of this chicken and chili soup to be a chicken version of chili con carne to serve over Cauliflower Rice, Cauliflower Mash or even Konjac ‘rice’. But while cooking it, I simply stopped the dish right there and thought, wow – this is a fantastic soup. This lovely dish yields three servings, but if you choose to cook it for more people, simply use the plug-in on the recipe below and increase the yield amount (which will automatically display new ingredient amounts for you).Its important to mention that you should use skinless, de-boned chicken thighs for this recipe. Do not be tempted to use chicken breasts. Thighs are far more succulent and will hold up well with the amount of cooking without drying out and leaving you miserable.

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Lamb Chops with Rosemary Butter (Keto)

I am quite vocal about how lamb is my favourite meat, I love it! Here, my butcher hooked me up with fantastic cutlets and we simply cooked them on the braai (BBQ). Lamb and rosemary go so well together, so I made a quick flavoured butter beforehand to melt on top and #PimpMyChops. And, since its the Bank Holiday weekend coming up here in the UK, why not enjoy these with my Tear-and-Share Keto Garlic Bread and a lovely salad on the side.

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Lemon & Thyme Chicken with Glaze (Keto; Paleo)

Chicken with Lemon
Chicken with Lemon

Deliciously zingy and packed with flavour, this is a very simple recipe that requires minimum effort and minimal cleaning up. I fried chicken thighs skin-side down to render and crisp the skin, then cooked them in a lemon, garlic and thyme chicken stock (skin-side up). I then took it one step further, and reduced the strained cooking stock and juices to a thick, full-flavoured glaze which I simply brushed over before serving. Be sure to serve it along some lovely high-fibre vegetables – see the SIDE DISHES on this site for some inspiration…

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Chicken and Veg with Balsamic Drizzle (Keto; Paleo)

Chicken and Veg with Balsamic Drizzle

The great flavour of this chicken and veg dish is enhanced further by the addition of fresh basil and roasted vegetables. I especially love the balsamic mustard reduction which is drizzled over at the end – it brings a sharpness that shapes the whole dish (and a key flavour to the end-result). The whole lot takes only 35 minutes to cook, but this means getting some things going at the same time: I have outlined an efficient order in the method below. Remember, always preheat your oven and prep all your components before you even start cooking – its good practice for any cook. As amazing as this dish is, you may want to save it for a day after intermittent fasting because it still calculates at 12g carbs per serving. Be sure to see all the Poultry dishes on the site.

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Fathead Sausage Rolls (Low carb)

Fathead Smoked Sausage Rolls
Fathead Smoked Sausage Rolls

These are just fabulous! They are low in carbs, high in fat and worth all the effort. I know its #dirtyketo, but this is due to the use of (deliciously addictive) Kielbasa – a smoked Polish sausage which contains a little wheat and soy. But at 7.9g carbs for this giant whopper, I think its worth being a little filthy. For my South African readers, these are what you know as “Russians”, and this would essentially be a “Russian Roll”. I made these using a ‘dough’ influenced from the fathead concept and if you are a low-carber that is still keeping an eyeball on your calories, watch out and perhaps enjoy this after a day of fasting. The Kielbasa was calculated as 120g / 4.2oz per portion and my long monster was double this, so I cut it in half to make two appropriate-sized pieces. Also, the macros do not include the spicy tomato relish but I highly advise that you whip a quick relish up because the sweet acidity it brings to every bite is just lovely!

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Low carb Thai Green Chicken Curry

Low carb Thai Green Curry Chicken
Low carb Thai Green Curry Chicken

Two simple ingredients (Thai Green Curry Paste and coconut milk) makes for a fantastic dish. This low carb Thai green chicken curry uses only chicken and baby chestnut mushrooms and is served over the fabulous konjac (shirataki) ‘rice‘. I use the Eat Water range, which is available online – or at Holland & Barrett (who often have penny-sales). Enjoy this lovely, quick curry with freshly chopped coriander sprinkled over..

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Creamy Baked Salmon with Spinach & Tomatoes (Keto)

Salmon Baked in Cream

Funnyman tasted this salmon with spinach bake and said “babes, you don’t get older – you just get better!” Ha! I am my own worst critic and often make and remake dishes plenty of times before I write up the recipe and post them. This lovely dish has such simple, readily-available ingredients. The salmon is quickly fried skin-side down, then baked in a warm cream containing spinach and cherry tomatoes. It would be lovely served over Cauliflower Rice, Cauliflower Mash or any konjac/shirataki noodles that take your fancy (my favourite one is Eat Water’s ‘fettuccine’). I kept the skin on the salmon (which helps hold the fish together) but it softens when baking and you will likely skip it when dishing up. The acidity of the lemon squeezed over at the end is essential, so don’t forget about it.

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Steak Tagliata (Keto)

Beef Tagliata

I know summer is still a while away here up north, but this is a great idea for you to bookmark if you are cooking for one and can’t be bothered with an accompanying sauce or cooking up vegetables. After frying the steak to perfection (I hope your perfection is the same as my perfection: medium-rare) and leaving it to rest, I simply deglazed the pan with lemon juice and used the zingy rendered juices from the pan (after cooling a little) and tossed it with wild rocket (arugula). The steak tagliata only requires a generous scattering of salt flakes and finely shaved Parmesan. If you have a microplane, finely grate a little lemon zest into the salad too. Winner winner singleton’s dinner!

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Coconut Milk Poached Salmon (Keto; Paleo)

Keto Salmon Coconut Milk
Keto Salmon Coconut Milk

I just love konjac / shirataki noodles and clean out the shelves at Holland & Barret when they have a penny sale! I have tried many brands, but UK company Eat Water has got them spot on (this post is not sponsored, none of the posts on M&L are). In this recipe, I poached salmon in coconut milk which was infused with lemongrass, chili and ginger, then served it over warm ‘fettuccine‘ and added toasted desiccated coconut for additional texture and flavour. Its a lovely, light dish which happens to be very filling – all this at only 7.7g carbs per serving: perfect!

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Spicy Low-carb Cottage Pie

Keto Low carb Cottage Pie
Keto Low carb Cottage Pie

When I was young, Cottage Pie was one of the first things I learnt to make. Its dead-easy and the humble flavours make it such a hearty, welcome dinner – you simply can’t go wrong. I added cayenne pepper into the beef to give it some kick, but that is entirely optional (especially if you are cooking for the kids). Top your cooked mince with creamy cauliflower mash and cover the lot in grated cheese before popping in the oven to melt and gratin. Lush! A perfect, guilt-free low-carb cottage pie. Step-by-step pics to help you along…

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Spicy Low-carb Zuppa Toscana

Spicy Low carb Zuppa Toscana
Spicy Low carb Zuppa Toscana

This is a rich, deeply-flavoured family chicken dish. Funnyman and I love spicy food so I added a whopping half tablespoon of ground cayenne pepper which added a satisfying ‘kick’, but you can omit it if you are cooking this for kids, or reduce the amount for the those who don’t like spicy food. This creamy chicken dish can be enjoyed over Cauliflower Mash, Cauliflower Rice or shirataki / konjac noodles… It’s absolutely delicious!

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Ham & Gruyere Rolls (using Fathead Dough)

Fathead Ham and Gruyere Rolls

I did an Instagram snapshot of me tucking into my recipe trial of these Ham & Gruyere Rolls (using Fathead Dough) last week. It was so well-received, I simply had to post the perfected recipe earlier than scheduled. Oh, how we love the Fathead Dough base! Here I used it (somewhat altered) to create deli ham and (powerfully-flavoured) Gruyere cheese rolls… and the results are simply amazing. One roll is very rich and filling and comes in at only 3.8g carbs per roll! Some struggle with perfecting the Fathead dough technique, but I have added step-by-step pics below to help you along…

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Fathead Dough Pizza Base

Fathead Pizza
Fathead Pizza

This recipe shows you step-by-step how to make a flop-proof Fathead dough pizza base. * I have not included any toppings in the macro-calculations, because we all have our favourite ones. (Funnyman loves pepperoni or spicy salami, and I love seafood with fresh mozzarella.) These pizza bases are big and very filling, so the macros are based on 1/2 pizza base, so please adjust accordingly if you plan to devour a whole one (no judgement here). Also, as mentioned plenty throughout the site, please invest in a kitchen scale if you do not already have one: this recipe (and all the others on M&L) are carefully developed using a scale: this ensures success with the end-product and helps with keeping an eyeball on your macros.

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Cod in Dill Cream Sauce (Keto)

Keto Cod in Dill Cream

This dish was inspired by a staff meal I enjoyed while working at the Duck several years ago. (Imagine having the chefs of a 3-Michelin star restaurant cooking your lunch every day?) It is one of my favourite dishes to make using cod and I can’t stress enough how delicious it is. You simply have to try it for yourself. Each cod portion is approx 120g / 4.2oz and is poached in an enormous amount of cream. The stars of the show are the jammy onions hidden under the cod and the generous amount of freshly chopped dill scattered over after baking. Double up the recipe to make this for your family, and enjoy alongside some high-fibre vegetables.

See M&L Side Dishes for some ideas, but I will lean heavily towards advising it over my Keto Cauliflower Mash to mop up all that glorious sauce. Step-by-step pics to help you along…

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