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    The One-Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More
    The One-Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More
    The One-Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More
    Ebook280 pages1 hour

    The One-Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More

    By Liz Williams

    5/5

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    About this ebook

    No muss, no fuss—easy, one-pot recipes for keeping up with the ketogenic diet on busy weeknights

    Figuring out what to make on busy nights can sometimes seem impossible—especially if you're trying to follow the ketogenic diet. The One-Pot Ketogenic Diet Cookbook makes it easy to keep keto on the table every day of the week with family-friendly, one-pot meals for your skillet, slow cooker, sheet pan, stock pot, and more. With recipes ready to eat in under 45 minutes, this ketogenic diet cookbook is your go-to guide for setting the stress of staying in ketosis aside.

    The One-Pot Ketogenic Diet Cookbook includes:

    • No-Mess Meals with simple-to-prep recipes using only one-pot or pan
    • Over 100 Easy Ketogenic Diet Recipes with clear instructions for recipes such as Chicken Cordon Bleu Casserole, Cheesy Cauliflower Rice, Keto Hot Fudge, and much more
    • Quick to Set with ketogenic diet recipes ready in 30-45 minutes
    • Simple Ingredients with less than 8 ingredients per recipe
    • Handy Extras with cooking tips, nutritional information, and weekly menu planners to help you stay on track with the ketogenic diet

    Keeping things simple and delicious, The One-Pot Ketogenic Diet Cookbook helps you stay on track with the ketogenic diet and lifestyle.

    LanguageEnglish
    PublisherOpen Road Integrated Media
    Release dateJan 30, 2018
    ISBN9781939754516
    The One-Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More
    Author

    Liz Williams

    Liz Williams is a science fiction and fantasy writer living in Glastonbury, England, where she is codirector of a witchcraft supply business. The author of seventeen novels and over one hundred short stories, she has been published by Bantam Spectra and Night Shade Books in the US, and by Tor Macmillan in the UK. She was a frequent contributor to Realms of Fantasy, and her writing appears regularly in Asimov’s and other magazines. She is the secretary of the Milford SF Writers’ Workshop and teaches creative writing and history of science fiction. 

    Read more from Liz Williams

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    • 5/5
      If you like recipes for family meals, this is your book. I am the only one in my family on this diet. Would have loved to see smaller meals, appetizers, fast-to-fix recipes.

    Book preview

    The One-Pot Ketogenic Diet Cookbook - Liz Williams

    Copyright © 2018 by Liz Williams

    No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

    Limit of Liability/ Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization or website may provide or recommendations they/ it may make. Further, readers should be aware that Internet websites listed in this work may have changed or disappeared between when this work was written and when it is read.

    For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the U.S. at (866) 744-2665, or outside the U.S. at (510) 253-0500.

    Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa.

    TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/ or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.

    Design by Carol Singer

    Photography ©Hélène Dujardin, Food styling by Tami Hardeman

    ISBN: Print 978-1-93975-450-9 | eBook 978-1-93975-451-6

    For Danny and Gracie Rose

    CONTENTS

    Introduction

    CHAPTER 1 KETO MADE EASY

    CHAPTER 2 EGGS FOR DINNER

    Avocado Egg Salad

    Cream Cheese and Avocado Scramble

    English Breakfast

    Eggs Benedict Cups

    Crustless Dinner Quiche

    Ham, Broccoli, and Mozzarella Frittata

    Slow Cooker Omelet

    Mexican Hash

    Upgraded Scrambled Eggs and Bacon

    Roasted Asparagus, Bacon, and Egg Bake

    Pizza Frittata

    CHAPTER 3 CHICKEN

    Chicken Fajita Skillet

    Cauliflower Rice and Chicken Drumsticks

    Chicken Cordon Bleu Casserole

    Chicken Club Lettuce Wrap

    Chicken-Broccoli Curry Bake

    Caprese-Stuffed Chicken

    Chicken-Coconut Curry

    Roasted Chicken and Vegetable Bake

    Chicken-Stuffed Avocados

    Bunless Chicken-Bacon Burger

    Roasted Cajun Chicken

    Chicken, Bacon, and Ranch Casserole

    Parmesan-Crusted Chicken over Zucchini Noodles

    Green Chile and Chicken Bake

    CHAPTER 4 PORK & BEEF

    BLT Lettuce Wraps

    Pork Carnitas Wraps

    Sloppy Joe Lettuce Wraps

    Bunless Bacon Cheeseburger

    Bacon Cheeseburger Skillet

    Taco Bar

    5-Minute Chicharrones Nachos

    Philly Cheesesteak Rollups

    German Brats and Sauerkraut

    Roasted Vegetables and Smoked Sausage

    Ribeye with Caramelized Onions and Mushrooms

    Beef Stroganoff

    Meatloaf

    Flank Steak and Broccoli

    Barbecue Spare Ribs

    Slow Cooker Pork Chili Colorado

    CHAPTER 5 FISH & SEAFOOD

    Tuna Salad Wraps

    Crab-Stuffed Avocados

    One-Pan Salmon and Asparagus Bake

    Baked Tilapia and Keto Coleslaw

    Lemon Cream Tilapia Bake

    Bacon-Wrapped Shrimp

    Shrimp Alfredo with Zucchini Noodles

    Sheet Pan Shrimp Fajitas

    Crab Cakes

    Creamy Seafood Casserole

    Pan-Seared Scallops with Lemon Beurre Blanc

    CHAPTER 6 VEGETABLE MAINS

    Vegetable Lasagna

    Creamed Spinach

    Roasted Cauliflower and Broccoli

    Brussels Sprouts with Bacon

    Cheesy Cauliflower Rice

    Cheese-Stuffed Zucchini Boats

    Mac ’n’ Cheese

    Stuffed Portobello Mushrooms

    Zucchini Pesto Noodles

    Sautéed Cabbage

    CHAPTER 7 HEARTY SALADS

    Wedge Salad

    Greek Cucumber Salad

    Chopped Salad with Avocado‑Lime Dressing

    Avocado Caprese Salad

    Avocado Salad with Hardboiled Eggs

    Cobb Salad

    Hot Spinach Salad

    Chicken Caesar Salad

    Taco Salad

    Flank Steak Salad

    CHAPTER 8 SOUPS & STEWS

    Tomato-Basil Soup

    Broccoli-Cheese Soup

    Clam Chowder

    Chicken-Avocado-Lime Soup

    Chicken and Zucchini Noodle Soup

    Cauliflower-Ham Chowder

    Italian Sausage Soup

    Enchilada Soup

    Slow Cooker Pizza Soup

    Low-Carb Chili

    CHAPTER 9 KETO BASICS

    Fat Coffee

    Bone Broth

    Mayonnaise

    Caesar Dressing

    Dairy-Free Ranch Dressing

    Hollandaise Sauce

    Alfredo Sauce

    Hardboiled Eggs

    Cauliflower Rice

    Zucchini Noodles

    Perfectly Cooked Bacon

    Salsa Shredded Chicken

    CHAPTER 10 SWEETS

    Raspberry Cheesecake Fluff

    Keto Hot Fudge

    Hot Caramel Sauce

    5-Minute Chocolate Mousse

    Pumpkin Mousse

    Snickerdoodle Mug Cake

    Chocolate Chip Cookie Skillet

    Peanut Butter Fat Bombs

    Key-Lime Cheesecake Cups

    Caramel Almond Bars

    Measurements

    Resources

    Acknowledgments

    About the Author

    INTRODUCTION

    I know I am not the only one who has struggled to find balance at the dinner table. Life can get so crazy, and figuring out what to make on busy weeknights can sometimes seem impossible—especially if you’re trying to follow a diet.

    I have spent years and years looking for a quick-fix diet and lifestyle that works for me and my body. Now that I’ve found it in the ketogenic diet, I want to share it with everyone.

    Keto works for my family because we can all eat the same meals and incorporate simple additions if needed. Eliminating the concept that you need to prepare a different dinner for the family is key to your success and sanity when eating keto.

    My two-year-old daughter has been eating this way since we introduced solid foods. Now avocados, bacon, and cheese are some of her favorite foods and she’s a healthy, growing girl. My husband loves the meals and versatility that keto brings into our lives. Having children (and husbands) eat happily is one of the most important factors in having a positive family mealtime experience.

    Through my journey I have learned how to balance and maintain a busy work schedule and life with a toddler, all while keeping everyone fed. My secret: one-pot cooking. Utilizing a single cooking vessel—like a skillet, sheet pan, or slow cooker— to prepare an entire meal simplifies the time I spend in the kitchen cooking, and it also makes clean-up easy. Developing a repertoire of one-pot keto meals has helped me make a commitment to keto every night of the week and helped keep my family fed. It hasn’t always been pretty, but I hope you can use what I’ve learned to find success in your own journey.

    Making a plan and being prepared are also important pieces of advice. When I sit down and plan out dinner options for the week, grocery shop, and spend a few hours meal prepping, I’m setting myself up for success. In this book, you’ll find the tools for following a ketogenic lifestyle and creating a balanced meal in less time than it would take to load the family up and go out to eat, which will also cut down on your weekly food budget.

    When I started my keto lifestyle, I was very overwhelmed with all the information, all the do’s and don’ts, and I spent a lot of time wading through it all. I am excited to provide a resource for those who would like to try keto, but want to keep it simple. Having clear, easy-to-follow information is so important. It’s tough enough revamping habits we’ve built over a lifetime, let alone making complicated meals after work. I hope this book will help with a smooth transition into low-carb living.

    Within this cookbook you will find easy keto recipes that can be prepared in just one pot or pan, and with familiar ingredients. When I open cookbooks, more often than not, I find recipes with ingredients I’m not sure how to pronounce, let alone find in my local grocery store. Keeping things basic and delicious will keep you on track and able to maintain this lifestyle.

    I have seen so many people benefit from living a ketogenic lifestyle. Most, like me, after many failed methods and attempts. I’m so excited to provide a tool that will make becoming healthy a more possible, positive effort for those who want more for themselves and their families.

    As a working mom, I know how challenging it can be to get a dinner on the table, let alone one that follows a diet. But I am here to assure you it can be done, even on those crazy weeknights. This chapter will detail the basics of the ketogenic diet and give you the tools you need to transition to and maintain a ketogenic lifestyle, no matter how busy you are.

    When I started researching the ketogenic diet, it seemed intimidating, hard to comprehend, and limited. As I studied it, lived it, and felt the benefits, I realized how wrong I was.

    Keto became maintainable once I felt comfortable in the aisles of the grocery store and cooking in the kitchen. I know you’ll be able to relate, as you gain confidence limiting carbohydrates and incorporating healthy fats into your diet.

    Adapting to a ketogenic lifestyle at the dinner table is much easier than it may seem. I hope you’ll find ideas and inspiration within these pages to help you find success in maintaining and living a ketogenic lifestyle in your home.

    Keto Basics

    The ketogenic diet is a low-carb, high-fat, moderate-protein diet that optimizes ketosis. Ketosis is a metabolic process that causes the body (liver) to break down fatty acids into ketone bodies to be used for fuel. When undergoing a ketogenic diet, your body switches from burning

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