Easy and Fast Keto Meals for Busy Moms
There’s one thing moms have very little of, and that’s time in the day.
Between shuttling the kids here and there, making sure naps are taken, and feeding the little ones, you may not have time to make wholesome meals for yourself. How many times have you eaten the crust off your kid’s sandwich and called it lunch?
If you’ve committed to a keto diet, making yummy meals doesn't have to be difficult. Setting your pantry up with keto staples and having some easy keto recipes in your back pocket can help you reach your keto goals — without any added stress.
What Are Easy Weeknight Keto Dinner Ideas?
With a stocked pantry filled with keto-approved foods, you have endless choices of what you can create for meals. After a long day of caring for kids, it can be hard to pull something easy together.
Having a few meals in the back of your mind can help you make better choices and stick to your keto lifestyle.
Pasta Made With Zoodles
If your kids love the idea of a warm bowl of pasta, you don't have to give it up once you start a keto diet or go gluten-free. While pasta noodles are very high in carbs, you can switch them out for a lower carb option. One way to do this is by using zoodles, or zucchini noodles.
You can find these noodles pre-made in some stores, or you can create them using a spiralizer. Once your noodles are made and heated, simply toss them in your favorite keto-friendly sauce.
Instead of using ground beef to make your meatballs, saute some veggies and throw them in the mix. Eggplant makes for particularly good vegan meatballs. In addition, nutritional yeast makes a perfect substitute for mozzarella, parmesan, cheddar cheese, or any other dairy-based topping you’d put on your favorite Italian noodle dish.
It’s a customizable dish that picky eaters and moms alike can enjoy.
Keto Vegan Bibimbap
Bibimbap is Korean comfort food, and it’s a perfect weeknight meal for a busy mom with a ton on her plate (pun intended). It is made with a bed of rice topped with veggies and protein in a spicy sauce.
Instead of traditional rice, this vegan recipe is made with cauliflower rice to help you stick with a low-carb diet. When you are preparing your veggies, protein, and sauce, try to make extras for leftovers throughout the week. Meal prepping ahead can make this dish even easier to make and enjoy.
Keto Vegan Vegetable Soup
Veggie soup is souper simple to make. All you need is a high-quality veggie broth as your base. Once you have that, you can add any veggies you want to your broth and let it simmer together until your veggies are the desired consistency.
To give your soup an even richer flavor, try sautéing or roasting your veggies before you add them to the broth. This is an easy meal to prep and keep in the freezer for later, so mom can grab a bite easily between driving the kids to soccer practice, school, and more!
Air Fryer Tofu and Veggies
One of the simplest meals you can make is tofu and veggies. If you have an air fryer, try preparing your tofu in it. Simply cut it to your desired size, toss it in a marinade or simple seasonings, and pop it in your air fryer.
Brussel sprouts, broccoli, and mushrooms also come out perfectly using the air fryer. If you're just making a meal for yourself, you may be able to put everything in together for a one-tray meal that can make a busy mom’s day just a little easier.
What Should You Include in Your Low-Carb Recipes To Make Cooking Easy?
If you are new to keto, know that your most important goal is to stay within your macros. Macronutrients are nutrients that are needed in large quantities — AKA, fat, protein, and carbs. The general rule for keto macros is to consume 55 to 60% fat, 30 to 35% protein, and 5 to 10% carbohydrates.
Here are some staples you should stock in your pantry and fridge to ensure you have plenty of options to keep within your macros.
Healthy Oils
Oils are an incredible way to increase your fat consumption, but not all oils are created equal. Stick with healthy oils like avocado oil, coconut oil, and olive oil. These can be used to saute and roast your proteins and veggies, and they also can be used to make delicious dressings and marinades.
Low Carb Veggies
While veggies are often lower in fat, they offer many other healthy benefits in the form of vitamins, minerals, fiber, and phytochemicals.
Some veggies you may want to have on hand include:
- Asparagus
- Broccoli
- Cauliflower
- Mushrooms
- Cabbage
- Eggplant
- Zucchini
- Brussel sprouts
- Bell peppers
- Celery
- Garlic
You can add these nutrient-dense veggies to your favorite keto dinner recipes, from stir-fries and fajitas to stuffed peppers, crispy lettuce wraps, and slow cooker soup recipes. Whenever you need a simple weeknight dinner, veggies are the perfect starting ingredients.
Low Carb Fruits
Fruits are naturally high in carbs, mostly due to their simple sugars. However, they are also full of beneficial nutrients. While some people choose to eliminate fruits altogether when they go keto, there are fruits you can consume with lower carb counts to continue to get the benefits of the vitamins and minerals in fruit.
When choosing fruits, stick with whole fruits, and stay away from fruit juices and dried fruits. Try some of these delicious morsels on for size:
- Blueberries
- Raspberries
- Strawberries
- Blackberries
- Coconut
- Peaches
- Cantaloupe
If you want a keto breakfast that includes just a touch of sweetness, try including some of these fruits. They’re simple ingredients that your whole family will love, and they make perfect side dishes for a quick keto dinner as well.
Avocado
Yes, avocados are a fruit that acts like a veggie, but avocados can be so beneficial in a keto diet — especially if you are vegan. We think they’ve more than earned their own section in this yummy keto guide.
One cup of diced avocado offers you 22 grams of fat, 3 grams of protein, and about 13 grams of carbs. If you are focusing on your net carbs — meaning your total carbs minus fiber — there are about 3 grams of net carbs.
Avocados can be used to make a simple avocado spread to dip raw veggies in or put on your keto tacos. You can put them in salads, use them to make a dressing, and add creaminess to vegan keto pasta dishes.
Avocados don't have to be kept in the savory world. They are perfect in sweets, too. In this Chocolate Avocado Pudding recipe, they are the base of a creamy, decadent vegan pudding.
Instead of using brown sugar to sweeten this pudding, try our No Added Sugar Maple Flavored Syrup to keep things keto. This will give you the sweet pop you need, without the added sugar.
Plant-Based Proteins
Proteins are important in a keto diet. Proteins are important for bone, joint, and muscle health. They also play a key role in hormone production.
When you’re following a vegan keto diet, it’s important to find plant-based proteins that provide enough of this massively important macronutrient to get you through the day.
Here are a few plant-based proteins that are our go-to choices for meal prep time:
- Tofu
- Tempeh
- Seitan
- Almonds
- Nut butters
- Chia seeds
MiiRO Chocolates
Who says you can’t have treats when you are following a keto diet? Our chocolates have been created to curb that sweet tooth on the daily, without any added sugars. You can use our chocolates in your favorite recipes to lower the sugar levels, and they are also perfect for a grab-and-go snack.
How Can I Order Takeout While Keeping to My Keto Diet?
We all have those days where family dinner isn’t happening unless it is delivered to the door. You may be discouraged when you have to grab takeout, feeling like you won’t be able to stick to your keto diet.
By being mindful about your diet and sticking with these simple tips, you’ll be able to choose options that are keto-friendly, even on those evenings when you don’t have time to cook for the household.
Focus on Healthy Fats
Look for the options on the menu that include healthy fats. Look for guacamole and salads dressed with an olive oil vinaigrette. Skip the fats that may not serve you, like french fries and other fried items on the menu.
Skip the Bun
If you're eyeing the veggie burger on the menu, remove the bun before you eat it. Buns are full of carbs, which will likely eat up your carb allotment super fast. If a plain veggie burger isn’t your thing, add it to a salad, or inquire about a lettuce “bun.” Some restaurants have this option, and it’s great when you’re trying to eat a delicious keto meal.
Skipping the bun also means skipping the tortilla. Opt for burrito bowls with no rice when ordering in Mexican food.
Look for Protein Options
When you are ordering out, look at the protein options. These options can help you (and any other keto eaters in the family) feel full quicker and longer so you aren’t ready to snack right after dinner.
Plant-based protein options may be limited, but most restaurants have a better selection than they did in years past. It’s an awesome time to be vegan!
Don’t Be Tempted by the Desserts
With your MiiRO Keto Peanut Butter Cups at home, who needs the desserts on the restaurant menu? Desserts, unless made at home using our no-sugar-added products, are full of sugar and carbs. Just skip them altogether and make your own delectable desserts at home.
Conclusion
Moms are running from the moment they wake up until they can finally rest their heads at night. While you’re completing that to-do list during the day, don't forget to take care of yourself.
With our recommendations for an easy keto pantry and some quick and simple meals, you can make sure you are staying on your keto lifestyle. For those times you order in, make sure to keep our tips in mind to help you make the best keto choices.
Eating well doesn’t mean you have to forgo taste. At MiiRO, we are committed to bringing you the most delicious sweets with wholesome ingredients and no added sugar.
Sources:
Ketogenic Diet - StatPearls | NCBI Bookshelf
