The KetoRecipe Book

Keto that doesn't feel like a diet

Most people quit keto because the food gets boring — eggs, cheese, repeat. This book fixes that. Thirty proper recipes that happen to be low-carb, with every macro already worked out, so you stay in fat-burning mode and actually enjoy your meals.

Whether you're brand new to keto or you've been low-carb for years, this is real food you'll want to cook again and again — pulled pork, satay skewers, crab cakes, even pancakes and chocolate pudding. No weird ingredients, no fads. Just honest cooking that keeps the carbs down and the flavour up.

• Every recipe has the calories and macros done for you — no maths, no guessing.
• Simple ingredients you can get in any supermarket.
• Breakfasts, mains, snacks and desserts — a full week sorted.
• Photographed and written by Pete — these are the recipes he actually cooks.

What's inside

Thirty complete recipes — every one with the calories and macros already worked out, simple supermarket ingredients, and a photo so you know exactly what you're making. Here's the full menu.

How keto actually works

Keto (short for ketogenic) flips your body's fuel source. Cut carbs right down and your body runs out of its usual quick energy (glucose), so it switches to burning fat instead — producing ketones for fuel. That state is called ketosis, and for a lot of people it makes fat loss feel far easier: steadier energy, fewer cravings, and no mid-afternoon crash.

You don't need to count a thing — the macros are done for you on every page. But if you like to track, here's what each recipe gives you at a glance: calories, protein, carbs, fats and fibre per portion.

Start the day full and fuelled — five fast, filling low-carb breakfasts that take the willpower out of mornings. 5 recipes.

15 min · serves 4

Bacon and Eggs

322kcal25gP4gC22gF1gfibre

12 hr 25 min · serves 4

Keto Breakfast Bowl

887kcal40gP11gC75gF3gfibre

15 min · serves 1

Breakfast Quesadilla

506kcal20gP6gC45gF0gfibre

20 min · serves 6

Low Carb Pancakes

268kcal9gP6gC23gF3gfibre

25 min · serves 2

Keto Breakfast pizza

454kcal22gP26gC31gF17gfibre

The bits that usually blow a low-carb day — crunch, chocolate and grab-and-go snacks that keep you on track between meals. 6 recipes.

serves 2

Dark Chocolate Shake

349kcal7gP6gC33gF0gfibre

30 min · serves 8

Snack Bombs

208kcal12gP1gC19gF0gfibre

30 min · serves 12

Bacon Sushi

94kcal4gP1gCgF0gfibre

2 hr 12 min · serves 8

Courgette Chips

24kcal1gP1gC2gF1gfibre

40 min · serves 8

Keto Fries

96kcal1gP8gC6gF2gfibre

25 min · serves 6

Stuffed Avocados

215kcal18gP2gC14gF0gfibre

Fifteen proper dinners — the heart of the book. Big flavour, simple methods, every macro worked out so dinner never derails the plan. 15 recipes.

29 min · serves 6

Lemon Chicken

366kcal18gP2gC31gF0gfibre

6 hr 15 min · serves 4

Chicken Satay Skewers

330kcal30gP5gC20gF2gfibre

30 min · serves 6

Stuffed Chicken Breasts

288kcal28gP2gC17gF0gfibre

20 min · serves 4

Piemento Cheese Meatballs

692kcal26gP1gC73gF0gfibre

50 min · serves 4

Chicken Enchilada Bowl

568kcal38gP6gC40gF0gfibre

30 min · serves 8

Crab Cakes

106kcal9gP2gC7gF0gfibre

1 hr 15 min · serves 6

Stuffed Peppers

412kcal30gP10gC27gF2gfibre

20 min · serves 4

Coconut Shrimp

443kcal31gP12gC30gF7gfibre

40 min · serves 6

Chicken Pesto Cauliflower Casserole

340kcal29gP6gC22gF2gfibre

1 hr 11 min · serves 6

Beef Brisket

380kcal29gP1gC28gF0gfibre

20 min · serves 6

Chicken Shawarma

284kcal35gP0gC16gF0gfibre

serves 6

Caprese Chicken

243kcal35gP3gC9gF0gfibre

10 min · serves 2

Sesame Crusted Tuna

200kcal32gP3gC7gF1gfibre

4 hr 30 min · serves 8

BBQ Pulled Pork

204kcal23gP1gC12gF0gfibre

30 min · serves 4

Mushroom Risotto

190kcal6gP8gC15gF4gfibre

Yes — pudding. Low-carb sweet treats that satisfy the craving without knocking you out of ketosis. 4 recipes.

35 min · serves 12

Strawberry Muffins

232kcal6gP5gC21gF2gfibre

2 hr 5 min · serves 6

Frozen Yoghurt

56kcal4gP10gC0gF5gfibre

10 min · serves 4

Chocolate Pudding

431kcal5gP6gC43gF1gfibre

16 min · serves 10

Butter Pralines

338kcal2gP3gC36gF2gfibre

Get cooking — full recipes

A taste of what's in the book — four complete recipes, start to finish, with the macros done. The other 26 are waiting inside.

Try it tonight

Bacon and Eggs

15 min · serves 4 · 322 kcal

322kcal25gP4gC22gF1gfibre

Ingredients

• 8 large eggs
• 140 grams sliced bacon
• 12-16 cherry tomatoes
• 5 grams chopped fresh parsley

Method

1. Over a medium high heat, fry the bacon until crisp and set aside but leave the fat in the
2. pan.
3. Next crack the eggs into the hot bacon grease and cook to your liking.
4. Season the eggs with salt and pepper, then add to a plate with the bacon, then add the
5. cherry tomatoes to the hot pan and fry for a few minutes.
6. Serve the tomatoes with the bacon and eggs, and garnish with the parsley.

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Chicken Satay Skewers

6 hr 15 min · serves 4 · 330 kcal

330kcal30gP5gC20gF2gfibre

Ingredients

• 2 boneless skinless chicken breasts
• 10 wooden skewers (soak for about 30 minutes before using)
• 1 spring onion thinly sliced
• MARINADE:
• 120 millilitres full-fat coconut milk
• 3 cloves garlic minced
• ½ teaspoon curry powder
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• ¼ teaspoon cayenne powder
• PEANUT SAUCE:
• 65 grams sugar free creamy peanut butter
• 3 cloves garlic minced
• 2 tablespoons sesame oil
• 1 tablespoon olive oil
• 1 tablespoon soy sauce
• 1 tablespoon lime juice

Method

1. In a large bowl, combine all marinade ingredients stirring until well mixed. Cut chicken
2. breasts into 1-inch chunks and add them to the marinade, stirring to coat well. Cover and
3. refrigerate for at least 6 hours or overnight is best.
4. Preheat your oven to 230°C/450°F/gas 8 and thread the marinated chicken onto the
5. soaked skewers, leaving room on each skewer for handling.
6. Place the skewers in a single layer on a large baking sheet. Bake for 10 minutes, rotate
7. the skewers, and then bake another 5 minutes or until cooked through.
8. While the chicken is cooking, add all the peanut sauce ingredients to a small saucepan.
9. Whisk together over medium-low heat until smooth, then keep warm, stirring
10. occasionally.
11. Transfer chicken skewers onto a serving plate and brush the warm peanut sauce over
12. the chicken.
13. Top with sliced spring onions and if desired, black pepper.
14. Serve while warm.

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Beef Brisket

1 hr 11 min · serves 6 · 380 kcal

380kcal29gP1gC28gF0gfibre

Ingredients

• 1 kilogramme beef brisket
• 30 grams sugar free BBQ seasoning
• 2 tablespoons avocado or other light tasting oil
• 4 slices peeled onion
• 160 millilitres water
• 2 tablespoons apple cider vinegar
• 2 tablespoons low sugar ketchup

Method

1. Rub the beef all over with the BBQ seasoning.
2. Heat the oil in Instant Pot/Pressure cooker on Sauté function, then place the seasoned
3. brisket into the pot and sear for 3 minutes per side.
4. Remove and set aside. Add the four slices of onion into the pot, then place the brisket,
5. fat side up on top.
6. Whisk together the water, apple cider vinegar and ketchup and pour this around the
7. brisket.
8. Cover and seal according to manufacturer’s instructions.
9. Set to Manual, High Pressure and enter 1 hour on the timer.
10. When finished cooking, use the release function to remove steam and relieve the
11. pressure. Once all steam is removed, unlock and very carefully remove the lid.
12. Remove the brisket to a cutting board and let it rest for 10 minutes before slicing.
13. Serve the sliced brisket with the onions and cooking juices.

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Chocolate Pudding

10 min · serves 4 · 431 kcal

431kcal5gP6gC43gF1gfibre

Ingredients

• 285 grams double cream
• 65 grams double cream
• 1½ teaspoons unflavoured gelatine powder
• 75 grams powdered erythritol
• 25 grams unsweetened cocoa powder
• ¼ teaspoon sea salt
• 2 teaspoons vanilla extract

Method

1. Pour the 65 grams double cream into a small bowl, gently sprinkle the gelatine powder
2. over the top and then immediately whisk together before setting aside.
3. Next in a medium saucepan over a medium-low heat, stir together the remaining
4. double cream, powdered sweetener, cocoa powder and sea salt. Heat while whisking
5. constantly, for about 5 minutes until the mixture is smooth and starting to bubble near
6. the edges.
7. Remove from the heat and stir in the vanilla extract and then the gelatine mix, which by
8. now will be thick. Whisk until smooth and dissolved.
9. Let the pudding cool enough that the plastic wrap that will be placed over it won’t melt.
10. Whisk again just to get rid of any film that may have formed on top then cover with the
11. plastic wrap flush against the top to prevent any further film from forming.
12. Refrigerate for at least 2 hours, until firm and serve cold

Keto in one glance

How to get started

• Pick three meals to start. Don't overhaul everything — choose a breakfast, a main and a snack you like the look of and cook those this week.
• Drink more water and add salt. Cutting carbs sheds water fast, so stay hydrated and don't fear a little salt — it heads off the early “keto flu”.
• Prep in batches. The brisket, pulled pork and meatballs all keep brilliantly — cook once, eat for days.
• Lean on the macros. They're already on every recipe, so you can hit your targets without weighing or guessing.
• Be consistent, not perfect. One off-plan meal won't undo your progress — just get back to it next meal.

Keto questions, answered

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