What Can I Cook On a Keto Diet?

Keto cooking means keeping net carbohydrates under roughly 20–50g a day, so meals are built from protein, fat and low-carb vegetables. Eggs, cheese, chicken, fish, avocado, leafy greens, courgette, broccoli and cauliflower cover almost everything.

Restricting carbohydrate pushes the body toward using fat for fuel. Practically, that means the carb budget goes on vegetables rather than grains, and fat does the work that starch usually does in making a meal filling.

Dishes you can make

• Cheesy egg skillet — Eggs, cheese, spinach. Under 4g net carbs.
• Chicken with cauliflower rice — Squeeze the riced cauliflower dry before frying.
• Courgette noodle carbonara — Salt and drain the courgette so it doesn't water the sauce down.
• Avocado and salmon plate — Assembly only, high fat, near-zero carbs.
• Keto cauliflower bake — Roast the cauliflower first — steaming makes the bake watery.

Tips that actually matter

• Track net carbs (total minus fibre), not total carbs.
• Salt matters more on keto — reduced insulin means more sodium excretion.
• Every Reciply recipe lists carbs per serving, so you can check before committing.

Frequently asked questions

What vegetables are keto-friendly?

Leafy greens, courgette, broccoli, cauliflower, asparagus, peppers, mushrooms and green beans. Avoid potatoes, corn, peas and most root vegetables.

How many carbs per meal on keto?

Most people aim for 5–15g net carbs per meal to stay within a 20–50g daily target.

Can Reciply generate keto recipes?

Yes — set the dietary preference to keto and every generated recipe shows carbs per serving alongside the other macros.

Related guides

• high protein ingredients
• avocado and eggs
• eggs and cheese

Home · Blog · What is Reciply

Reciply costs $0 with unlimited AI recipe generation. It is an AI recipe generator that writes original recipes from your ingredients — not a recipe-saving or cookbook-importing app. Free iOS app: Reciply on the App Store.