24 Quick Kid-Friendly Keto And Low-Carb Recipes

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Low-carb recipes for kids have gained popularity as they help children deal with health conditions such as chronic obesity and uncontrolled type-2 diabetes. A low-carb diet is defined as a meal plan where less than 25% of the total calories comprise carbohydrates, preferably complex carbohydrates. While adults opt for a low-carb diet to lose weight, it is not recommended for children unless suggested by a doctor (1) (2). Trista Best, a registered dietitian from Dalton, Georgia, says, “Including a variety of complex carbohydrates in a child’s diet ensures a steady release of glucose, supporting optimal brain function and helping them concentrate better in school while fostering overall cognitive development. Balancing carbohydrate intake with other nutrients is essential for a well-rounded and nutritious diet.”

According to the Centers for Disease Control and Prevention, between 2017 and 2020, obesity was seen in 19.7% of all kids aged two to 19 years, affecting about 14.7 million children and adolescents in the US. It is worth considering the potential advantages of introducing a low-carbohydrate diet for children dealing with obesity. It is recommended to consult a certified nutritionist to design a child-friendly, low-carb diet for your child.

Sharing her keto recipes, a mother and keto enthusiast says, “My kids’ favorite breakfast is keto cereal. This is my take on a fruity kids’ cereal. It’s like if fruit loops, fruity pebbles, and a sugar cookie had a keto baby. That baby would be named the Keto fruit crumb cereal. You’re basically adding the base of almond flour, egg white protein swirl, and then add any sort of flavoring like cherry or lemon, plus add food coloring. Blend that all together in a food processor until you get a dough-like consistency. Next, you just pinch off the dough into little bite-sized pieces, and you are going to bake it in the oven for ten minutes (i).”

However, you could try some of these creative and innovative low-carbohydrate recipes for kids that make delectable meals. These recipes offer a variety of easy-to-prepare, tasty, and healthy options to meet your child’s daily nutrition requirements while keeping their carbohydrate consumption under control.

Kid-friendly, Low-Carb Recipes For Children

Low-Carb Breakfast Recipes For Children

1. Cheesy egg muffins

Image: Shutterstock

You will need:

• 2 slices turkey bacon
• 1 cup baby spinach (chopped)
• ½ cup mozzarella (shredded)
• 1 onion (chopped)
• 1 red bell pepper (chopped)
• 4 eggs (whisked)
• 3 tbsp low-fat milk
• 1 tbsp olive oil
• 2 tsp dried herbs mix
• ¼ tsp paprika
• ½ tsp garlic powder

How to make:

1. Preheat the oven to 350°F (176°C). Grease a muffin tin with olive oil and set it aside.
2. Heat the remaining oil in a skillet over medium heat. Put turkey bacon into the skillet and cook for about five to eight minutes until it turns crispy.
3. Once done, transfer the turkey bacon to a tissue-lined plate and crumble using a spoon. Set the plate aside.
4. Put the same skillet on low-medium heat. Add onion and bell pepper and cook until the veggies turn tender. Add spinach and cook for an additional two minutes until the spinach wilts.
5. Mix whisked eggs, milk, paprika, herbs mix, and garlic powder in a small bowl.
6. Next, stir in cooked veggies, crumbled turkey bacon, and shredded mozzarella. Mix everything well.
7. Pour the mixture into the muffin tin and place the tin into the oven. Bake the muffins for about 30 minutes until the muffins are cooked through and have a golden brown top.
8. Take out the muffins from the oven and set them on a wire rack to cool. Serve for breakfast with a cup of fresh lemonade and homemade dip of your child’s choice.

2. Air-fried veggie fritters

Image: Shutterstock

You will need:

• 1 zucchini (shredded and drained)
• 1 green onion (finely chopped)
• ¼ cup almond flour (blanched)
• ¼ cup Parmesan cheese (grated)
• 1 egg
• ½ tsp Sea salt
• ½ tsp baking powder
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp Italian seasoning
• ¼ tsp lemon pepper
• Avocado oil

How to make:

1. Add egg, one-fourth cup of Parmesan, almond flour, green onions, and seasonings into a bowl. Mix well until everything combines.
2. Brush the air fryer with avocado oil.
3. Pour two tablespoons of the batter into the air fryer basket and press with the back of the spoon to flatten the batter a bit. Repeat the process with the remaining batter.
4. Close the air fryer and cook the fritters at 385°F (196°C) for about 11 to 12 minutes until their surface turns crispy.
5. Once done, transfer the fritters to a plate and serve hot with lemon and dill dip or any other dip your child likes eating.

3. Spinach and feta frittataⁱAn Italian omelet prepared with eggs, milk, feta cheese, and vegetables Pecans: Nuts of the hickory tree, rich in fiber, zinc, and other essential nutrients containing antioxidant activity.

Image: Shutterstock

You will need:

• 3oz nitrate-free roasted turkey (diced)
  
• 4oz fresh spinach (chopped)
  
• 5oz cheddar cheese (shredded)
  
• 1 cup whipping cream
• ½ cup corn and green peas (boiled and slightly mashed)
• 6 eggs (whisked)
• 2 tbsp unsalted butter
• 2 tbsp dried herbs mix
• Salt, to taste
• Sesame seeds oil

How to make:

1. Preheat the oven to 350°F (176°C). Grease a baking dish with sesame oil and set it aside.
2. Heat the butter in a pan over medium heat. Put the deli slices and fry until it turns crispy. Add spinach and cook until it wilts. Turn off the heat and set the pan aside to let the mixture cool.
3. Whisk eggs and cream in a bowl until the mixture turns frothy. Pour the mixture into the baking dish and top it with bacon and spinach mixture and cheese.
4. Put the baking dish into the oven and bake the frittata for 25 to 30 minutes until its top turns golden brown.
5. Transfer the frittata to a plate and cut it into small pieces. Serve some pieces with a dip or sauce of your choice to your child.

4. Stuffed and rolled omelets

Image: Shutterstock

You will need:

• 2 eggs (whisked)
• 1 small red onion (chopped)
• 1 small tomato (chopped)
• 1 green chili (finely chopped)
• ¼ cup corn (boiled)
• ¼ cup baby spinach (chopped)
• ¼ cup mushrooms (thinly sliced)
• 1 tsp dried herbs mix
• 1 tsp mixed cheese (shredded)
• Olive oil

How to make:

1. Heat a teaspoon of olive oil in a skillet over medium heat. Add onion and fry until it turns golden brown.
2. Add green chilies and tomato and cook for two to three minutes until the tomatoes turn mushy.
3. Now, add mushroom, corn, spinach, and dried herbs mix. Mix well and cook until the veggies turn tender.
4. Transfer the veggie mixture into a bowl and set it aside.
5. Heat a teaspoon of olive oil in the same skillet over medium heat. Pour whisked eggs into the skillet and cook on both sides until they turn light brown.
6. Once done, transfer the omelet to a plate and spread the veggie mixture over it. Next, sprinkle over the cheese and roll the omelet from one end to another.
7. Serve it immediately with a cup of milk and some ketchup.

Quick tip

Top the rolled omelet with sliced avocados to enhance the dish’s taste and nutritional value.

5. Coconut, pumpkin, and chia seeds pudding

Image: Shutterstock

You will need:

• 2 tbsp chia seeds (soaked)
• 2 cups coconut milk
• ½ cup canned pumpkin (pureed)
• 1 tbsp maple syrup
• 1 tbsp almond butter
• 1 tbsp pecansⁱNuts of the hickory tree, rich in fiber, zinc, and other essential nutrients containing antioxidant activity. (chopped)
• 1 tsp pumpkin pie spice
• 1 tsp vanilla bean paste (optional)

How to make:

1. Put chia seeds, coconut milk, pumpkin puree, maple syrup, almond butter, pumpkin pie spice, and vanilla bean paste in a bowl. Give a quick stir to the mixture and set the bowl aside for five minutes.
2. Divide the mixture into equal servings and refrigerate them covered for at least four hours or overnight.
3. Whenever ready to serve, take the mixture out of the refrigerator and top it with chopped pecans. If you like, you can sprinkle over some cinnamon and a tablespoon of granola also.
4. Let your child relish this nutritious dish and store the remaining in airtight containers in the refrigerator for up to three days.

6. Ratatouille with poached eggs

Image: Shutterstock

You will need:

• 1 courgette or zucchini (diced)
• 1 aubergine (diced)
• 1 yellow onion (chopped)
• 1 yellow or orange pepper (deseeded and thinly sliced)
• 4 eggs
• 2 garlic cloves (finely chopped)
• 1 (400g) can tomatoes (chopped)
• 1 tbsp rosemary (chopped)
• 1 tbsp olive oil
• 1 tsp balsamic vinegar
• Handful basil leaves

How to make: 

1. Heat olive oil in a frying pan. Add chopped onion, pepper, garlic, and rosemary, and cook for five minutes, frequently stirring, until the onions turn golden.
2. Add aubergine and courgettes, and cook the mixture for an additional two minutes or more until the veggies turn tender enough to break with the gentle prick of a spoon.
3. Next, add tomatoes and two cups of water. Bring the mixture to a boil and then let it simmer, covered for about 40 minutes until the mixture thickens.
4. Stir in vinegar and make some space in the center of the mixture for eggs. Crack one egg at a time into the space and season them with black pepper.
5. Cover the mixture and let the eggs poach for two to five minutes until the ratatouille gets firm.
6. Turn off the flame and sprinkle over basil. Serve warm with a slice of crusty bread.

Low-Carb Lunch Recipes For Children

7. Roasted Beef and lettuce wraps

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You will need:

• 2 Romaine Lettuce leaves
• 1 Red Sweet Pepper (cut into thin strips)
• 2 oz. boneless roasted beef
• 1 oz. Provolone Cheese
• 1 tbsp low-fat Mayonnaise
• ½ tsp dried herbs mix

How to make: 

1. 1. Thoroughly clean the lettuce leaves and pat them dry using a kitchen towel.
   2. Put a cheese slice on each leaf and layer them with mayonnaise and herbs mix. Next, place some roasted beef and bell peppers.
   3. Roll up the lettuce leaves to form a roll or wrap and serve fresh with homemade apricot dijon dipping or lime dipping sauce.

Quick tip

Replace beef with tempeh and add mushrooms to make a delectable vegetarian version of this recipe.

8. Almond flatbread sprouts sandwich

Image: Shutterstock

You will need:

• 1 raw broccoli (finely chopped)
• 1 cup almond flour
• ½ cup mixed sprouts (cooked)
• ½ cup onion, tomato, and corn
• 4 eggs (whisked)
• 2 tsp dried herbs mix
• 1 tbsp sesame seeds oil
• Sea salt and black pepper powder, to taste

How to make:

1. Preheat the oven to 400°F (204°C). Line a baking tray with parchment paper and set it aside.
2. Transfer chopped broccoli into a bowl and mix it with almond flour, salt, pepper, and herbs.
3. Once everything is blended, make a well in the center of the mixture and add mixed eggs. Mix all the ingredients well to make a soft dough.
4. Transfer the dough to the baking tray and press it with your finger to roll it out flat like a rectangle.
5. Put the baking tray into the oven for about 25 minutes until the flatbread turns golden and firm.
6. Take the flatbread out of the oven and keep it on the wire rack to cool completely. Once the flatbread cools, place it on a cutting board and cut it into bread-sized pieces.
7. Heat oil in a pan over medium heat. Sauté onions for two minutes and then add tomato, corn, and sprouts. Cook the mixture for five to eight minutes until corn and sprouts turn mashable. Turn off the flame and add some salt to the mixture.
8. Take two bread slices and spread the sprouts mixture on one of them. Place the other bread slice over, and voila…the sandwich is ready!
9. Serve it with some homemade dip and a glass of fresh nuts and seeds smoothie.

9. Garlic chicken meatballs with cauliflower rice

Image: Shutterstock

You will need:

• 400g ground chicken (or turkey)
• ½ cup low-sodium chicken stock
• ½ cup cheddar (shredded)
• ½ cup fresh parsley (chopped)
• 1 cauliflower head (finely grated)
• 4 garlic cloves (grated)
• 2 garlic cloves (minced)
• 1 bouillon cube (crumbled; optional)
• 3 tbsp unsalted butter
• 1 tsp Italian seasoning
• ½ tsp chili pepper flakes (crushed; optional)
• ½ lemon (juiced)
• Salt and black pepper powder, to taste

How to make:

1. Put grated cauliflower and half a cup of water in a microwave-safe bowl. Mix well and microwave covered for about four minutes.
2. Meanwhile, combine chicken, cheese, grated garlic, Italian seasoning, crumbled bouillon, chili flakes, parsley, and black pepper into a mixing bowl. Mix the ingredients well using a fork.
3. Take two tablespoons of this mixture and roll it between your palms to make round balls. Next, put the ball on a plate and repeat the process with the remaining mixture.
4. Melt two tablespoons of butter in a skillet over medium-high heat. Put meatballs in it and cook them for eight to ten minutes until they turn brown from all sides. Once all the meatballs are ready, put them on a plate and set them aside.
5. Melt the remaining butter in the same skillet and add lemon juice, chicken stock, minced garlic, parsley, and red pepper flakes. Mix well and cook the mixture for three to four minutes until the sauce thickens. Stir in salt and pepper to taste and garnish the sauce with parsley.
6. Now, begin assembling the dish for serving – put some cauliflower rice in a bowl and top it with chicken meatballs. Then, drizzle some sauce over the meatballs and cauliflower rice, and serve.

10. Roasted cauliflower and quinoaⁱA gluten-free whole grain filled with vitamins, proteins, and fiber Psyllium husk: The fiber of Plantago ovata plant seeds that helps treat intestinal problems and high cholesterol. casserole

Image: Shutterstock

You will need:

• 2 cups marinara sauce
• 2½ cups low-sodium vegetable broth
• 1 cup dry quinoa
• 1 cup yellow onion (diced)
• 1 cup frozen green peas (thawed)
• 1 cauliflower (cut into one-inch florets)
• 6 garlic cloves (minced)
• 1 tbsp Italian seasoning
• 1 tbsp vinegar
• Sea salt and black pepper powder, to taste
• Olive oil, for greasing

How to make:

1. Preheat the oven to 350°F (176°C). Grease a casserole dish using some olive oil.
2. Combine quinoa and three cups of vegetable broth in a large pan. Cover the pan with a lid and bring the mixture to a boil over medium-low heat.
3. Once the mixture begins boiling, reduce the heat and simmer the mixture for an additional 20 minutes. After 20 minutes, remove the pan from the heat and set it aside for about ten minutes to let it stand. Drain excess water leaving quinoa in the pan.
4. Combine onions, garlic, Italian seasoning, and one-fourth cup of broth in a skillet. Cook the mixture over medium heat for about ten minutes until onions turn tender. Add more broth (if needed) to prevent the mixture from sticking at the pan’s bottom.
5. Add cauliflower to the skillet and cook for an extra ten to 15 minutes until cauliflower is just tender. Add vinegar and season with salt and pepper.
6. Transfer quinoa to the greased casserole dish and cover it with an even layer of marinara sauce, followed by cauliflower and green peas.
7. Put the casserole dish into the oven and bake uncovered for 20 to 25 minutes until the cauliflowers turn brown.
8. After 25 minutes, take the casserole out of the oven and serve it to your child with some fresh lime juice.

11. Cottage cheese stuffed bell peppers

Image: Shutterstock

You will need:

• 6 mini sweet peppers (halved lengthwise and deseeded)
• ¾ cup cottage cheese (crumbled)
• ¼ cup cheese blend (shredded)
• ¼ cup fresh basil leaves (finely chopped)
• 2 tsp balsamic vinaigrette dressing
• ¼ tsp garlic powder

How to make: 

1. Heat the broiler and place mini peppers on it with the cut side up.
2. Meanwhile, except shredded cheese blend, combine all the ingredients in a bowl and mix well using a fork.
3. Spoon the mixture into the peppers and top with shredded cheese blend.
4. Broil the peppers for two to four minutes until the cheese begins bubbling and turns golden brown.
5. Serve hot with Chinese mustard or roasted garlic caesar dipping sauce.

Low-Carb Snack Recipes For Children

12. Chicken skewers

Image: Shutterstock

You will need:

For marinade:

• 3 tbsp dark soy sauce
• 1 tbsp honey
• 1 tbsp vegetable oil
• 1 tbsp sesame oil
• 2 garlic cloves (minced)
• 1 tsp ginger (minced)

For skewers:

• 1 chicken breast (chopped into bite-sized pieces)
• 1 red bell pepper (chopped into large chunks)
• 1 onion (sliced into squares)
• 1 tbsp sesame seeds
• Handful fresh coriander (chopped)

How to make:

1. Mix all the ingredients mentioned under the marinade in a small bowl.
2. Put chicken in a bowl and pour three-quarters of the marinade over it. Cover the bowl and place it inside the fridge for at least an hour.
3. After an hour, take the chicken out of the fridge and keep it aside to come to room temperature.
4. Meanwhile, heat the BBQ or grill and thread skewers with a piece of chicken followed by red pepper and a slice of onion. Repeat the process until the skewer is almost full, leaving some space to hold it.
5. Place the skewers on the BBQ or grill and cook for ten minutes until chicken, pepper, and onion are cooked through. While cooking, brush the skewers with oil and turn them three to four times to ensure they are cooked evenly on all sides.
6. Once skewers are cooked, transfer them to a plate and sprinkle over some sesame seeds and coriander. Serve hot with mint and garlic dip or basil and yogurt dipping.

13. Bean sprouts and veggie wraps

Image: Shutterstock

You will need: 

• 2 spinach tortilla wraps
• 2 kale leaves (washed and roughly chopped)
• 1 cup brussels sprouts (shredded)
• ½ cup black beans (drained and rinsed)
• ½ cup corn (boiled)
• ⅓ cup tomato (diced)
• ⅓ cup green pepper (diced)
• ⅓ cup red onion (diced)
• ¼ cup fresh cilantro (roughly chopped)
• 1 tbsp olive oil
• Salt and black pepper powder, to taste

How to make: 

1. Combine kale, brussels sprouts, black beans, corn, tomato, red onion, cilantro, olive oil, salt, and pepper in a mixing bowl. Mix well and place the bowl in the refrigerator for 15 minutes.
2. After 15 minutes, spread the sprouts mixture on the tortilla and wrap it. Put the wrap on a skillet and warm it over low heat for two to three minutes.
3. Transfer the wrap to a plate and serve it right away with blue cheese dip or guacamole.

14. Tuna stuffed deviled eggs

Image: Shutterstock

You will need:

• 4 hard-boiled eggs (peeled and halved)
• ½ can tuna (drained and flaked)
• ¾ cup mayonnaise
• 2 tbsp onion (finely chopped)
• 2 tbsp celery (finely diced)
• 2 tbsp dill pickles (finely diced)
• 2 tbsp Dijon mustard
• 1 tbsp herbs mix
• Salt, to taste

How to make:

1. Scoop out egg yolks from eggs in a bowl. Add tuna, Dijon mustard, and mayonnaise. Mix well.
2. Add onion, celery, salt, herbs mix, and pickles. Mix well until everything combines.
3. Spoon a tablespoon or two of the mixture into halved eggs and garnish them with chopped chives.
4. Serve these delectable snacks to your child with an almond milkshake.

15. Berries in Greek yogurt

Image: Shutterstock

You will need:

• 1 cup unsweetened, plain Greek yogurt
• ½ cup raspberries and blueberries (chopped)
• 1 tbsp mixed nuts (chopped)
• 1 tbsp mixed seeds

How to make:

1. Put all the ingredients in a mason jar and give a quick stir.
2. Next, place the mason jar into the refrigerator for about one to two hours.
3. After two hours, take out the mason jar from the refrigerator and serve it to your child for nutritious snacking.

Quick tip

You can add some granola to this jar to make it a hearty and filling snack.

16. Baked vegetable chips with dip

Image: Shutterstock

You will need:

• ¼ cup beets (peeled and thinly sliced)
• ¼ cup carrots (peeled and thinly sliced)
• ¼ cup zucchini (peeled and thinly sliced)
• ¼ cup parsnips
• ½ tsp salt
• ½ tsp black pepper powder

How to make:

1. Preheat the oven to 300°F (148°C). Line a large baking sheet with parchment paper and set it aside.
2. Soak beetroot slices in water for ten minutes. After ten minutes, drain the water and pat the sliced dry with a clean kitchen towel.
3. Lay all the vegetable slices on the baking sheets in a single layer. Sprinkle salt and black pepper as per taste.
4. Put the baking sheet into the oven and bake the chips for 15 minutes. Remove the tray from the oven and flip the chips. Place the tray back into the oven and bake for an additional 15 minutes until their corners fold and they look crisp.
5. Take the baking tray out of the oven and put it on a wire rack to cool. Serve some chips with homemade dip for snacks and store the remaining in an airtight container for later use.

17. Coconut shrimp

Image: Shutterstock

You will need:

• 1lb. Shrimp (tail-on, defrosted, peeled, and deveined)
• 2 eggs
• 1¼ cup (shredded coconut)
• ½ cup almond flour
• ¼ cup almond flour
• ½ tsp onion powder
• ½ tsp garlic powder
• Salt and black pepper powder, to taste
• Avocado oil

How to make:

1. Preheat the oven to 300°F (148°C). Line a baking sheet with parchment paper and set it aside.
2. Put defrosted shrimps on a tissue-lined plate and pat them dry using paper towels. Set the plate aside to let the shrimp dry.
3. Combine half a cup of almond flour, onion powder, garlic powder, salt, and black pepper in a small bowl. Mix well and set the bowl aside.
4. In another bowl, mix shredded coconut and one-fourth cup of almond flour. Mix well and set the bowl aside.
5. Dip each shrimp one by one into each mixture and coat them evenly. Put the shrimp on the baking sheet and place the sheet into the oven.
6. Bake the shrimp for 20 minutes until their top turns golden. Take the baking sheet out of the oven and flip the shrimp.
7. Put the baking sheet back into the oven and bake the shrimp for an additional 20 minutes.
8. Once done, transfer the shrimp to a plate and serve with a dip or sauce of your choice.

18. Almond and flaxseeds breadsticks with dip

Image: Shutterstock

You will need:

• 1 cup almond flour
• 1 cup water (lukewarm)
• ¾ cup flax meal
• ¼ cup coconut flour
• 4 tbsp Parmesan (grated)
• 2 tbsp psyllium huskⁱThe fiber of Plantago ovata plant seeds that helps treat intestinal problems and high cholesterol. powder
• 2 tbsp chia seeds (powdered)
• 2 tsp Sea salt
• 2 egg yolks (for brushing)

How to make: 

1. Preheat the oven to 350°F (176°C). Line a baking sheet with parchment paper and set it aside.
2. In a large mixing bowl, combine almond flour, flaxseeds flour, coconut flour, psyllium husk, chia seeds powder, and salt. Mix well using a fork.
3. Pour in lukewarm water and mix the ingredients using your hands until they combine into a dough. Set the bowl aside to let the dough rest for up to an hour.
4. Divide the dough quarters and then re-divide each quarter into five portions. Now, wet your fingers with water and roll and press the dough to make breadsticks that can be about 25 centimeters long.
5. Place all the breadsticks on the baking sheet and brush them with the egg yolks. Sprinkle over parmesan cheese and salt.
6. Place the baking sheet into the oven and bake for 15 to 20 minutes until the sticks turn brown and crispy.
7. Take the breadsticks out of the oven and serve with a dip or soup for a quick snack. Store the leftover in an airtight container in the freezer for up to three months.

Low-Carb Dinner Recipes For Children

19. Baked vegan veggie balls with dip

Image: Shutterstock

You will need:

• 1 (15oz.) can chickpeas (drained and rinsed)
• ½ cup onion (finely diced)
• 1 cup parsley (chopped)
• 1 cup cilantro (chopped)
• 2 tbsp ground flaxseed
• 2 tsp cumin
• 2 tsp baking powder
• 1 tsp sea salt
• 1 tsp garlic powder
• 1 tsp coriander powder
• ¼ tsp black pepper powder
• Olive oil

How to make:

1. Preheat the oven to 400°F (204°C). Line a baking tray with parchment paper and set it aside.
2. Grind chickpeas, onions, parsley, and cilantro into a coarse mixture using a grinder or food processor.
3. Now, add salt, pepper, garlic powder, coriander powder, cumin, baking powder, and flaxseed and grind again to a semi-coarse paste.
4. Take two tablespoons of the mixture in palms and roll into a ball. Put the ball in the baking tray and flatten it to a semi-thick pattie using the back of a spoon. Repeat the process with the remaining mixture.
5. Once all the veggie balls are ready, put the baking sheet into the oven and bake for 20 minutes until the balls turn golden brown.
6. Take the baking sheet out of the oven and transfer a few balls to a plate. Serve immediately with tzatziki sauce or creamy lemon and dill dip.

20. Zucchini pasta

Image: Shutterstock

You will need:

• 1 zucchini (washed and peeled)
• ½ cup onion (chopped)
• ¼ cup water
• 1 tbsp olive oil
• 1 tsp sesame seeds (toasted)
• Salt and ground black pepper, to taste

How to make:

1. Cut zucchini lengthwise and remove its seeds. Then, cut thin spaghetti-like strips of zucchini using a spiralizer. Gather the noodles in a bowl and set the bowl aside.
2. Heat oil in a skillet over medium-high heat. Sauté onions for two to three minutes until they turn light brown. Stir in zucchini and cook for one minute.
3. Add water, salt, sesame seeds, and pepper. Stir well and cook until zucchini softens.
4. Serve warm with some garlic cheese or marinara sauce.

21. Spaghetti squash and marinara sauce

Image: Shutterstock

You will need:

• 1 spaghetti squash
• 3 cups homemade marinara sauce
• ¼ cup extra-virgin olive oil
• ⅛ cup mixed cheese
• 1 tsp sesame seeds (toasted)
• Salt and ground black pepper, to taste

How to make:

1. Preheat the oven to 450°F (232°C). Line a baking tray with aluminum foil and set it aside.
2. Cut the squash in half and remove seeds. Season the squash with olive oil, pepper, and salt.
3. Now, place the squash on the baking tray flesh side down and put it in the oven. Roast for 30 to 40 minutes until the squash cooks thoroughly.
4. After 40 minutes, remove the squash from the oven and set it aside on a wire rack to cool.
5. Meanwhile, heat marinara sauce in a large pan over low heat while stirring occasionally.
6. Transfer the squash to a serving plate and scrape it into strands using a fork. Pour over marinara sauce and sprinkle over cheese and sesame seeds.
7. Serve warm for a satiating dinner full of flavors.

Quick tip

Add bell peppers, broccoli, green peas, or beans to increase the dish’s fiber content.

22. Chicken fajitas

Image: Shutterstock

You will need:

• 1 cup low-sodium chicken broth
• ½ cup canned fire-roasted tomatoes
• ½ cup canned black beans (drained and rinsed)
• ½ cup boneless chicken breasts (skinless, diced into one-inch pieces)
• ½ cup yellow onion (chopped)
• ½ cup red bell pepper (chopped)
• ¼ cup cheese blend (shredded)
• ⅓ cup parsley (chopped)
• 2 garlic cloves (minced)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tbsp fresh lime juice
• 1 tsp cumin powder
• Salt and black pepper powder, to taste

How to make:

1. Heat half a tablespoon of olive oil in a skillet over low heat. Add chicken, chili powder, cumin powder, salt, and pepper. Cook the ingredients for about six or seven minutes until the chicken cooks thoroughly.
2. Transfer the chicken to a plate and cover it from all sides with aluminum foil to keep the chicken warm. Set the plate aside.
3. Heat the remaining olive oil in the same skillet over medium-low heat. Sauté onions for about two to three minutes.
4. Add bell peppers and garlic and sauté the mixture for a minute. Then, add tomatoes and black beans. Mix everything well.
5. Finally, stir in chicken, lime juice, cheese, and parsley. Serve warm for a delectable treat at dinner.

23. Baked aubergine boats

Image: Shutterstock

You will need: 

• 1 aubergine (washed)
• 1 red onion (roughly chopped)
• 2 garlic cloves (minced)
• 100g silken tofu (scrambled)
• 100g cherry tomatoes (quartered)
• 100g light red cheese (grated)
• ½ tsp salt
• Pine nuts (optional)
• Olive oil

How to make: 

1. Preheat the oven to 356°F (180°C). Line a baking tray with parchment paper and set it aside.
2. Cut the aubergine in half lengthwise. Scoop out the flesh and put it into a bowl.
3. Brush the insides of the aubergine boats with olive oil and place it on the baking tray with the hollow side up.
4. Bake the aubergine for about 20 minutes until its edges begin charring slightly.
5. Meanwhile, heat two tablespoons of olive oil in a frying pan on medium-high heat. Add aubergine flesh and cook, stirring occasionally.
6. Once the flesh trunks light brown, lower the heat and continue cooking until aubergine cooks thoroughly.
7. Now, add onion, garlic, and salt. Cook until onions turn tender. Stir in the cherry tomatoes and tofu and cook the mixture for an additional ten minutes until tomatoes soften.
8. Turn off the heat and stir in cheese. Mix well and spoon the filling into the roasted aubergine boats. Sprinkle over pine nuts and put the aubergine boats back into the oven. Bake the boats for ten minutes until the cheese melts.
9. Transfer the boats to a plate and serve immediately to enjoy a delectable dinner.

24. Malibu Chicken

Image: Shutterstock

You will need:

• 3 egg yolks
• 2 cloves garlic (minced)
• 4 chicken breast halves, boneless & skinless
• 6tbsp butter
• 1 cup bread crumbs of any keto bread, such as coconut bread or flaxseed bread
• 1 cup grated parmesan cheese
• 1tbsp dried parsley
• 1tbsp garlic powder
• ½tbsp salt
• Ground black pepper (to taste)
• 4 slices black forest ham (or 4 slices deli ham)
• 4 slices Swiss cheese

For honey mustard sauce

• Honey mustard sauce
• 3tbsp mayonnaise
• 2tbsp Grey Poupon Dijon mustard
• 1tbsp yellow mustard
• 1tsp honey

How to

:

1. Beat egg yolks with garlic in a small bowl. Preheat the oven to 400 degrees. Melt butter and pour into the base of a 9×13 baking dish.
2. Mix bread crumbs, parsley, Parmesan cheese, salt, garlic powder, and pepper.
3. Cover marinated chicken with the above mixture. Add the coated chicken into a baking dish and the remaining egg mixture over the top.
4. Bake for 15 minutes on each side or until the chicken is well-cooked (with no pink color or remnant juices).
5. Add ham and a slice of Swiss cheese to each piece of chicken. Place it back in the oven and leave for about five minutes or until the cheese is melted.
6. Take it out of the oven and serve it with honey mustard sauce.

Infographic: Things You Must Know Before Starting Your Child’s Keto Diet

These delicious and easy keto recipes may seem appealing, but keto is not a regular diet and requires cutting down on some essential nutrients. So before you start your child’s keto meals, you must understand how it affects the body and the steps to be followed before starting the diet to prevent adverse outcomes.

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Discover simple, delicious, and family-friendly low-carb recipes from this video. These are quick-to-make and affordable keto meals that won’t strain your finances.

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Reviewer Expert Author Editor Fact Checker

Dina TotosegisRD

Dina Totosegis is a registered dietitian specializing in pediatrics. She has graduated from McGill University with Bachelors in Physiology as well as Dietetics and Human Nutrition. She started working in wellness clinics and fitness clubs in Montreal, Canada, and Austin, US, helping individuals establish a healthy way of life through nutritious food, an active lifestyle, and a positive mindset.

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• 
  Trista K. BestMPH, RD, LDN Trista Best is a registered dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Masters of Public Health Nutrition from Liberty University and BS Dietetics from the University of Alabama before getting Dietitian Registration in 2018.
  
  Trista Best is a registered dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Masters of Public Health Nutrition from Liberty University and BS Dietetics from the University of Alabama before getting Dietitian Registration in 2018.

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Rohit GarooBSc, MBA

Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

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Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

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