Quick Keto Meals in Minutes — Step-by-Step Guide & Transcript

[00:01] make something to eat that's why I created a round two of Keto meals that you can make in just one minute most of these keto meals are ones that I eat regularly because between the kids the house the husband the dog the job you

[00:14] really have time to cook a clean healthy keto meal so I've been coming up with so you can get back to what really matters nflix on the couch with a glass of wine right just kidding it's family so let me show you how to make a keto

[00:29] meal in just 1 minute first is one of my go-to breakfast ideas and that's keto avocado toast but I'm going to add a little something extra just to add some protein and some flavor starting with the bread there are many different keto

[00:41] are cleaner than others if you're looking for a gluten-free option I recommend carbonate bread also base culture my grocery store didn't have any settle with the wheat-based one so I'll

[00:54] sacrifice a little bit of inflammation just for the sake of this video

[01:09] perfect avocado and scrape out the center of one2 then I like to smash it on top of my toast but you could slice it too slicing is easier if your avocado is harder and then you don't want to smash the bread as you smash the avocado

[01:23] in then top it with everything bagel seasoning or just a little bit of salt and I like to add smoked salmon on top I find that it adds flavor and extra protein you could even do an egg as well and of course I can't forget the Capers

[01:36] this is an easy breakfast you can make in minutes and it's going to fuel you up with healthy fats and protein for lunch one of my go-to meals is the bell pepper sandwich sure you could just make a sandwich out of keto bread but there is

[01:49] your bread that just creates a unique flavor plus that crunch is so addicting here you slice the bell pepper in half little a little bit more sugar in them they're sweeter so people like the

[02:02] flavor of those better I prefer the green bell pepper just because it's less carbs after you've scraped out the inside there's no more seeds then add in some cream cheese and your favorite sandwich fixings then cut it in half and

[02:14] now you have a portable keto sandwich that you can take on the go something I've been doing if I don't have time to eat or I find myself stuck at soccer and starving I'll just have a glass of electrolytes by element who is my

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[03:12] available through my link you must go to d r i n k l m nt.com ketofocus another clean keto meal that I like to make is this chicken cauliflower rice salad cauliflower rice is a great filler to a salad because it's going to

[03:25] add a lot of bulk without a lot of carbs so it'll fill you up add two cups of lettuce to large bowl then a packet of shelf stable cauliflower rice I use this stuff all the time in my keto cooking they come precooked so all you have to

[03:37] do is just open up the package and add it to your dish and go you could heat it up too next I add in cooked chicken and you can get this at the deli counter your grocery store but I actually ordered chicken from the chicken pound

[03:49] comes in a bunch of different flavors and then I had some tomatoes that I starting to look like raisins so I'm going to throw those in there too then add in 2 tbspoon of olive oil for a healthy fat and then I like to flavor

[04:02] a couple of options that I have in my fridge right now these are both carb per serving and I'm going to go with this one

[04:19] makes a lot of salad and I love that you get this much for only five net carbs

[04:32] Tok fried pizza rollups take a slice of that keto bread and cut off the that keto bread and cut off the [Music]

[04:45] flat with a rolling pin put it on top of a piece of parchment paper and to keep it from sliding take a damp paper towel and put that underneath your parchment paper so you could roll without the parchment paper

[05:00] of bread we're going to top it with a few tablespoons of shredded mozzarella that I've cut into strips to make it easier to

[05:25] a little bit of butter we're going to add 2 tbspoon of butter to a small small Bowl along with 1/4 teaspoon of garlic powder and 1/4 teaspoon of parsley and then we're going to melt this in the microwave at 30second intervals and once

[05:38] it's melted we're going to brush it all over each of your for around 5 to 7 minutes or you can cook it in the stove top and just cook

[05:51] it in a little bit of avocado oil until it's crispy on the outside and the cheese is melted these are so amazing especially when you dip them in Marin era sauce these are just some of a few keto meals that you can make in minutes

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