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🌾 Gluten-Free & Keto: Perfect Recipes for Dual Dietary Needs
If you're following a gluten-free and keto diet, meal planning can feel overwhelming. Most keto recipes are already low in carbs—but not all are gluten-free. Conversely, many gluten-free products are high in carbs and unsuitable for keto.
The solution? Recipes that are both gluten-free and keto-friendly—so you can stay on track without sacrificing taste or health. Whether you're managing celiac disease, gluten sensitivity, or just want to avoid inflammation, these recipes have you covered.
Here are 5 simple, delicious recipes that are naturally gluten-free, low in carbs, and perfect for busy beginners. Each includes step-by-step instructions and nutrition facts.
1. 🍕 Almond Flour Keto Pizza Crust
Ingredients:
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1½ cups almond flour
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1 egg
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1 cup shredded mozzarella
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1 tbsp olive oil
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½ tsp garlic powder
Instructions:
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Preheat oven to 400°F (200°C).
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Mix all ingredients into a dough.
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Press flat into a circle on parchment paper.
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Bake for 10–12 minutes before adding toppings.
Nutrition (per slice, no toppings):
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Net Carbs: 3g
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Protein: 9g
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Fat: 14g
✅ Top with sugar-free marinara and gluten-free toppings for a full meal.
2. 🥩 Keto & Gluten-Free Beef Stir Fry
Ingredients:
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200g sliced beef (flank or sirloin)
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1 cup broccoli florets
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½ bell pepper, sliced
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1 tbsp coconut aminos (gluten-free soy alternative)
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1 tbsp avocado oil
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½ tsp garlic and ginger (minced)
Instructions:
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Heat oil in a pan and sear beef slices.
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Add vegetables, garlic, and ginger.
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Stir in coconut aminos and cook until soft.
Nutrition (per serving):
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Net Carbs: 4g
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Protein: 28g
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Fat: 20g
✅ A fast, flavorful meal without gluten or added sugar.
3. 🧀 Cauliflower Mac & Cheese (No Pasta!)
Ingredients:
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2 cups cauliflower florets
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¼ cup heavy cream
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½ cup shredded cheddar cheese
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1 tbsp cream cheese
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Salt, pepper, paprika
Instructions:
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Steam or microwave cauliflower until tender.
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In a saucepan, melt cream cheese and cheddar in heavy cream.
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Pour cheese sauce over cauliflower and mix well.
Nutrition (per serving):
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Net Carbs: 5g
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Protein: 8g
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Fat: 18g
✅ Comfort food with none of the gluten or carbs.
4. 🥚 Coconut Flour Keto Pancakes
Ingredients:
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2 eggs
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2 tbsp coconut flour
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2 tbsp almond milk (unsweetened)
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½ tsp baking powder
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Stevia or erythritol (optional)
Instructions:
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Whisk eggs, flour, milk, and baking powder into a smooth batter.
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Cook on a greased skillet over medium heat, flipping once golden.
Nutrition (per 2 pancakes):
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Net Carbs: 3g
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Protein: 7g
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Fat: 9g
✅ Perfect for gluten-free, low-carb breakfasts.
5. 🐟 Baked Lemon Herb Salmon
Ingredients:
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2 salmon fillets
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1 tbsp olive oil
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1 tsp lemon juice
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½ tsp dill
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Salt and pepper
Instructions:
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Preheat oven to 375°F (190°C).
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Brush salmon with oil, lemon, and seasoning.
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Bake for 15 minutes or until flaky.
Nutrition (per fillet):
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Net Carbs: 0g
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Protein: 23g
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Fat: 21g
✅ Naturally gluten-free, rich in healthy omega-3 fats.
✅ Final Thoughts
Living gluten-free and keto doesn’t mean you’re stuck with bland food.
These easy recipes prove that you can enjoy satisfying, nourishing meals that are low in carbs and 100% gluten-free.
Whether you're managing celiac disease, gluten sensitivity, or simply cutting carbs, this dual approach can help you feel better, reduce inflammation, and enjoy every bite.
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