Main meals

This category includes main meals, as well as the protein (meat/chicken/fish) options that form part of a dish. Be sure to check out the SIDE DISHES category to add that much-needed vegetable fibre to complete a well-balanced and nutritious keto supper.

Cod with Chorizo & Caramelised Veg (Low-carb)

A little dirty keto today using chorizo… but the flavour it brings to meals is unbeatable. Here, I caramelised green peppers and onions along with garlic and chopped chorizo and simply served it with beautifully cooked cod fillets. Use any white fish you fancy, but be sure it still has the skin on so you can crisp it up for more texture in your dish. As mentioned in a little article I posted recently, onions and garlic are powerhouses when it comes to overall health, so I am not afraid of the carbs present in them (and you shouldn’t be either). I incorporate all the fat used in the creation of this dish, so this makes for a perfect LCHF meal. Season generously before serving and don’t forget that all-important squeeeeze of lemon juice to finish.

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Carbs 4.7g | Fat 24g | Protein 34g
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South African ‘Bobotie’ (Low carb)

I have been in the UK for almost 8 years now, but I simply had to showcase one of South Africa’s traditional dishes: Bobotie. This is my version of it, as I changed up some of the more traditional ingredients to make it more low carb friendly. Its hard to describe this dish.. but in a nutshell: its a fragrant, spicy compressed mince with little hints of sweetness – covered in a savoury ‘custard’ to which I added cream cheese and turmeric. This dish is oily and rich, but I have shown ways below to remove some of the unnecessary grease (those steps are optional). As for serving size, it could feed 4 hungry folks, but I think its better suited to serve 6 with a lovely salad on the side. This dish is packed with interesting flavours: please try it!

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Carbs 4.2g | Fat 41g | Protein 28g
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Low carb Beefy Cheese Burgers

OK, I realise 17g carbs in one mealtime is is not ideal on keto, but for those who are simply shaving carbs off their meals, these are the ultimate low carb burgers for special occasions. I used the Soft Burger Buns recipe, and made a quick sauce using Homemade Mayonnaise and Homemade Fresh Tomato Ketchup. Have all those things ready before you start your fry-up as the time indicated doesn’t include making the buns or the condiments. If the bun seems too heavy for you, just enjoy the patty with cheese and sauce and go bun-less! Enjoy!

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Carbs 17g | Fat 95g | Protein 54g
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Spinach and Pesto Keto Gnocchi

You can’t go wrong with a great Homemade Pesto which offers massive flavours. Here, I cooked down some spinach for a lovely buttery texture, then simply stirred the cooked spinach and pesto into my Basic Keto Gnocchi. Yum! If this may seem like a rich, filling meal for two people, serve it to four as a light meal or side dish and halve the macros accordingly. If, however, you prefer a nut-free gnocchi, my favourite version is the Fried Keto Gnocchi (Nut-free), which – if you decide to use instead – will come in even lower in carbs!

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Carbs 6.3g | Fat 81g | Protein 29g
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Bacon & Tomato Keto Gnocchi

Oh my… these flavours! I used smoked bacon lardons because they are chunkier (and fattier) than simply dicing up thin bacon rashers yourself. They also render so much glorious fat and flavour when frying up, and this is key to this dish. The tomatoes add lovely sweet acidity. If you can manage 9.9g carbs per serving, this will sufficiently feed 2 people. But it is very rich and filling, so you could divide this into 4 smaller servings and halve the macros accordingly. I used my almond-flour gnocchi for this recipe, but I think the nut-free version version of my gnocchi is much lighter and may sit better (it will also come in lower in carbs). Either way, enjoy this lovely combination to enjoy over whichever version you prefer. Enjoy!

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Carbs 9.9g | Fat 84g | Protein 46g
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Fried Keto Gnocchi (Nut-free)

This was my second attempt at gnocchi where I didn’t want the ‘heaviness / density’ of almond flour like my other posted version, and I am delighted with the little pillows of cheesy softness of these! This is the basic, undressed recipe – so serve it with your favourite sauce (like this simple, lovely Lemon & Thyme version). Be sure not to miss out on any recipes by signing up to my monthly e-mailer where I send you a little reminder of all the recipes I posted that month. The macros are calculated that this recipe serves 2, but they can be quite rich so you could stretch it to serve 4 as a side dish and halve the macros accordingly. Enjoy!

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Carbs 1.2g | Fat 37g | Protein 24g
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Keto Gnocchi

This is a basic, undressed ‘gnocchi’ recipe loosely based on the fathead dough concept. It looks a little rustic, but it does the job! It will need to be served with a sauce and some great ideas include Smoked Bacon & Tomato or Spinach and Pesto. The gnocchi itself is incredibly filling, so this recipe could serves 2 people as a main meal, or you could serve it as 4 lighter meals / side dishes then halve the macros accordingly. If you prefer lighter, ‘pillowy’ gnocchi pieces, you may like my nut-free version – Fried Keto Gnocchi (that version is only 1.2g carbs per serving) where I don’t feature almond flour and fry the little delicate pieces after cooking. Try both versions and stick to your favourite using your favourite sauces.

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Carbs 5.6g | Fat 58g | Protein 27g
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Creamy Crab & Spinach ‘Pasta’ with Lemon and Parsley

This delicious creamy pasta may be a little ‘dirty keto’ in that it uses several, convenient store-bought foods, but OH MY, does it deliver on flavour! I guess all us ‘low-carbers’ live a little dirty every now and then. I added hot sauce to this ‘pasta’ sauce for extra kick and simply stirred it through my favourite brand of shirataki / konjac ‘fettucine‘. Please do not omit the parsley and lemon zest garnish at the end as they are essential fresh flavours that bring the whole dish together.

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Carbs 6.3g | Fat 22g | Protein 16g
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Roast Beef with Creamy Hot Mustard Sauce

Roast Beef with a beautifully creamy mustard dressing: it looks like your Sundays are sorted! I love my chef’s knife (and sharpen my baby daily), BUT in cases like this, I dig out my electric carving knife. I am not entirely sure why: maybe because it makes me feel like I am living in the 80’s but it is a little more accurate and will ensure that everyone gets a decent, even-sized slice (or two or three) of the good stuff… Check out the Side Dish ideas to serve alongside.

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Carbs 4.3g | Fat 26g | Protein 43g
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Sesame Chicken (Low carb)

Good ol’ chicken! Who doesn’t love it? (And even more so on keto where you can enjoy that crispy, heavenly skin completely guilt-free!) Here, I took the humble drumstick up a notch and cooked them with toasted sesame oil and sesame seeds – before drizzling a little more sesame oil over and garnishing with fresh chili and coriander (< that’s ‘cilantro’ for my US readers). Toasted sesame oil delivers MASSIVE flavour and I love it! I buy mine from the Trose, but not all of them stock it, so you can find the exact one I use online here. (NOTE: I used 8 large drumsticks in this recipe and assumed each person’s portion would be two drumsticks each. This is how the macros were calculated.)

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Carbs 0.5g | Fat 18g | Protein 33g
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Ribeye with Creamy Blue Cheese & Red Onion Relish (Keto)

What a treat! Funnyman and I love blue cheese on ribeye, and with the addition of sweet jammy red onions, every mouthful is flavour-balanced just beautifully. I like ‘creamy’ blue Stilton as the mouthfeel is lovely – but if you can’t source it, try making a sauce instead by melting regular blue cheese in a small pan with a dash of double cream. These macros are based on using two large ribeyes (220g / 7.8oz whoppers), and truth be told – I couldn’t finish mine. It’s very rich. Funnyman, however, wolfed his portion down happily. Maybe this is one for the boys…!

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Carbs 4.2g | Fat 64g | Protein 70g
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Sea Bass with Chili-lime Butter (Keto)

Fish, glorious fish! I am a huge fan of all seafood and am trying to include more fish in my diet. A well-cooked piece of fish needs nothing more than a little salt and acidity (like lemon juice) to make a satisfying, healthy dinner (along with some high fibre, keto-friendly vegetables of course). These sea bass fillets have a lovely crispy skin and melt-in-the-mouth flesh, but you can use any fish that you like. I had some fun playing around with a flavoured butter to accompany my fish, so I combined softened butter with chili powder, lime juice and salt, before setting in the fridge and slicing cute discs to melt over. (You could also use cayenne pepper and you can adjust the amount to your liking) Be sure to check out Side Dish ideas on the site to serve alongside the fish for the perfect keto dinner.

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Carbs 0.5g | Fat 25g | Protein 19g
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Asparagus & Four-Cheese Quiche (Keto)

Deliciously rich and packed with flavour, this quiche is an excellent option for a light lunch or dinner if served with a lovely green salad alongside. I couldn’t have packed more rich cheese into it if I wanted to, and I know you will love it! Top tip: Don’t leave the asparagus whole like I did in the pic, cut them into smaller batons to make sure every slice gets a bit of the good stuff. Failing to do so will make slicing the quiche a little tricky. I would also advise that you allow the quiche to cool completely before slicing and serving. Its delicious warm but like any quiche, it cuts better when cooled (you can always heat the slices afterwards if you like your quiche warm). If you choose to make a ‘crustless’ quiche, leave out the entire almond flour base and simply cook the rest of the recipe in a greased, lined tart dish as the recipe indicates. Out of interest, I calculated those macros if you chose to do that and each slice of a crustless version comes in at 1.3g carbs; 24g fat; 8.8g protein. However, the base adds a lovely texture so its up to you. Now you know..

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Carbs 3.5g | Fat 56g | Protein 18g
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Ultimate Ribeye with Chimichurri (Keto)

I have been very quiet the past few weeks, but I have had the most FABULOUS few weeks so I am #SorryNotSorry. You see, I got a very lucky break a few years ago when a colleague of mine at the Fat Duck had a friend-that-knew-a-guy. He landed me a fab private-cheffing gig cooking for (the dreamy) tennis star Grigor Dimitrov over the Queens & Wimbledon Tournaments: WILD, I know! My first year (2017), I was terrified but embraced the challenge; the second year, I was just grateful that he booked me again. By the third year (2019), I truly felt like I was part of his team! The meals I made were not keto but I cannot pass the opportunity to name-drop a little here! The highlight was when Funnyman joined me one afternoon and we threw them an awesome and authentic South African braai (see the awesome pic at the end) which has now become a tradition every year. Anyway, G loved my ribeye-and-chimichurri, so I have included the recipe below which I did for his team several times on his request. I hope you love it as much as they did! (The chimichuri is made in a mini food processor. Its unlikely you will use all of it over your ribeye: it yields massive flavour and a little goes a long way. Therefore, the macros have  been calculated that you will only use half, leaving the remaining for use in a salad dressing or over grilled fish. Store covered in the fridge.)

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Carbs 1.5g | Fat 54g | Protein 55g
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Cauliflower, Bacon & Cheddar Soup (Low-carb)

I realise we are currently enjoying summer here in the UK, but a warm meal can still be enjoyed all year round, so why should soup be an different? This simple soup is made using cauliflower, a good-quality chicken stock and Cheddar, then garnished with plenty of crispy bacon, more cheese and fresh parsley. I advise you please source the strongest Cheddar for maximum flavour punch.

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Carbs 6.9g | Fat 33g | Protein 37g
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