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5 Keto Lunch Alternatives to Burgers
The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. While the diet is restrictive in terms of the types of foods you can eat, it doesn't mean your meals have to be boring or repetitive. In fact, there are plenty of delicious and satisfying alternatives to the traditional burger for those on the keto diet. In this article, we will explore five keto-friendly lunch alternatives to burgers that are not only tasty but also easy to prepare and packed with nutrients.
1. Chicken Avocado Salad
Chicken avocado salad is a great keto lunch alternative to burgers. It's high in healthy fats from the avocado and packed with protein from the chicken. Plus, it's incredibly easy to make and can be customized to your liking with different vegetables and dressings.
One study published in the Journal of the American Heart Association found that eating one avocado a day as part of a heart-healthy, cholesterol-lowering moderate-fat diet can help improve bad cholesterol levels in overweight and obese individuals. This makes avocado a great addition to any keto diet.
To make a chicken avocado salad, you'll need:
- Grilled chicken breast
- Ripe avocado
- Spinach or lettuce
- Cucumber
- Cherry tomatoes
- Your choice of keto-friendly dressing
Simply chop up the ingredients, mix them together in a bowl, and top with your favorite dressing. It's a quick and easy lunch that's perfect for those on the keto diet.
2. Cauliflower Pizza
Who says you can't have pizza on a keto diet? With a cauliflower crust, you can enjoy a delicious pizza that's low in carbs and high in flavor. Plus, you can top it with all your favorite ingredients, like cheese, meats, and low-carb vegetables.
According to a study published in the journal Nutrients, cauliflower is a good source of antioxidants and provides some important health benefits, including reducing inflammation and protecting against heart disease and cancer. This makes it a great base for a keto-friendly pizza.
To make a cauliflower pizza, you'll need:
- Cauliflower
- Cheese
- Egg
- Your choice of toppings
First, you'll need to make the cauliflower crust. This involves processing the cauliflower in a food processor, cooking it, and then squeezing out as much water as possible. Then, you mix it with cheese and egg to form a dough, which you can then shape into a pizza crust. Top with your favorite ingredients and bake until golden brown.
3. Zucchini Noodles with Pesto
Zucchini noodles, or “zoodles,” are a popular low-carb alternative to traditional pasta. They're easy to make, versatile, and pair well with a variety of sauces, including a rich and flavorful pesto.
Zucchini is a low-calorie vegetable that's high in fiber and packed with vitamins and minerals. A study published in the journal Food Science and Human Wellness found that zucchini has antioxidant and anti-inflammatory properties, which can help improve overall health.
To make zucchini noodles with pesto, you'll need:
- Zucchini
- Garlic
- Fresh basil leaves
- Pine nuts
- Grated Parmesan cheese
- Olive oil
First, you'll need to make the zoodles by using a spiralizer or a vegetable peeler. Then, you make the pesto by blending together the garlic, basil, pine nuts, Parmesan, and olive oil. Toss the zoodles in the pesto and serve. It's a simple and delicious lunch that's perfect for the keto diet.
4. Egg Roll in a Bowl
Egg roll in a bowl is a deconstructed version of an egg roll that's served in a bowl without the wrapper. It's a quick and easy lunch option that's packed with flavor and nutrients.
Eggs are a great source of protein and contain all nine essential amino acids. They're also high in vitamins and minerals, including vitamin B12 and selenium. A study published in the journal Nutrients found that egg consumption can help improve heart health, making them a great addition to any diet.
To make an egg roll in a bowl, you'll need:
- Ground pork or chicken
- Cabbage
- Carrots
- Garlic
- Soy sauce or tamari
- Sesame oil
- Green onions
First, you cook the meat in a pan until it's browned. Then, you add the cabbage, carrots, garlic, soy sauce or tamari, and sesame oil and cook until the vegetables are tender. Top with green onions and serve. It's a satisfying and flavorful lunch that's perfect for those on the keto diet.
5. Stuffed Bell Peppers
Stuffed bell peppers are a versatile and satisfying lunch option that's perfect for the keto diet. You can stuff them with a variety of ingredients, including meat, cheese, and low-carb vegetables.
Bell peppers are low in calories and rich in vitamins and minerals, including vitamin C and potassium. A study published in the journal Food Chemistry found that bell peppers have antioxidant properties, which can help protect against various diseases.
To make stuffed bell peppers, you'll need:
- Bell peppers
- Ground beef or turkey
- Onion
- Garlic
- Tomato sauce
- Cheese
First, you cook the meat with the onion and garlic until it's browned. Then, you add the tomato sauce and simmer until it's heated through. Cut the tops off the bell peppers, remove the seeds, and fill with the meat mixture. Top with cheese and bake until the peppers are tender and the cheese is melted. It's a hearty and delicious lunch that's perfect for those on the keto diet.
Conclusion
While the keto diet is restrictive in terms of the types of foods you can eat, it doesn't mean your meals have to be boring or repetitive. There are plenty of delicious and satisfying alternatives to the traditional burger that are not only keto-friendly but also easy to prepare and packed with nutrients. Whether you're a fan of salads, pizza, pasta, egg rolls, or stuffed peppers, there's a keto lunch option for you. So why not give one of these recipes a try? You might just find your new favorite lunch.