5 Muscle-Building Meals for Your Ketogenic Diet

The word diet spelt out in vegetables on a wooden board.

While on a ketogenic diet, every meal you eat is guaranteed to be very beneficial for you, but some meals will also have a muscle-building effect on you as well. Most of them are quite easy to make, so you don’t have to spend a lot of time in your kitchen, and you can focus on your workouts instead.

You are about to choose which one of these five delicious keto friendly meals to make first. We’ll start off the list with a great idea for breakfast that your whole family can enjoy with you.


Prosciutto Wrapped Avocado Egg

This meal won’t take up too much of your time, because you can prepare it in 13 minutes, with the cooking time being 8 minutes. That means you will be able to prepare everything in 5 minutes!

You will need two ripe avocados, six prosciutto slices, two eggs, some chopped parsley and tomatoes for garnish, 2 tbsp olive oil, and salt and pepper to taste. Now that you’ve got everything you need, start preparing the meal by bringing a medium pot of water to a gentle simmer. You will then take a small bowl and line it using a food-safe plastic wrap and then rub some olive oil on it.

Then crack an egg into the bowl and pull the sides of the plastic wrap together. Tie a knot on it and place the egg in the water for about 3 minutes. Do the same with the other egg. After 3 minutes, remove the eggs from the water and place them on a plate. Then cut the plastic wrap and separate the eggs.

You will then set them aside and start preparing the prosciutto slices. You will do this by flattening the slices with a back of a knife. Then halve your avocado and remove its outer skin. Separate the middle so it’s the same size as your eggs. Then wrap the avocado in prosciutto slices (one strip vertically and two horizontally). Do the same with the other egg.

Then fry the prosciutto-wrapped avocado in olive oil for about 10 minutes and turn it over until the prosciutto is crispy on all sides. Once it is done frying, place it on a paper towel in order to drain the oil. Slice the avocado and add salt and pepper to taste.

Cauliflower and Bacon-Crusted Quiche Bites

For this recipe, you will need 2 cups of cooked riced cauliflower, ½ teaspoon of garlic powder, 1 piece of bacon, ½ teaspoon Himalayan pink salt, 1 tablespoon of MCT oil and ½ teaspoon of black pepper. For the egg filling, you will need six eggs, one diced serrano pepper and ½ cup of chopped spinach.

Start off by preheating your oven to 375 degrees. Then sauté the bacon on low heat and then move it from the heat and chop it into small pieces. Then add the cauliflower to a food processor for a couple of seconds, and squeeze out the excess water with a cheesecloth. You can then mix bacon, cauliflower, garlic powder, and salt and pepper.

Coat the muffin tins with a keto-friendly oil of your choice, and place the mix into the bottom and the sides of the muffin tins. Bake everything at 375 degrees for about 15 minutes. Once it is done baking, crack an egg into each muffin tin and cook for about 10 minutes at 325 degrees. And there you have it!

Taco Salad

If you want a lunch option that is easy to make and delicious, you will love this recipe. You will need 3 oz ground beef, 2 tbsp taco seasoning, two cups of sliced Romaine lettuce, 3 cherry tomatoes, ¼ avocado, ¼ cup sour cream, and 1.5 oz cheddar cheese. We love this recipe because of its simplicity. Just cook the meat and add all of the ingredients into the bowl. It really is that simple!

French Roast Beef

You will need one French roast, 1 tbsp Himalayan pink salt, 1 tbsp ground black pepper, 1 tbsp chopped rosemary, 1 tbsp chopped thyme and 1 tsp garlic powder. Mix the spices and rub them all over your roast. Then cover the roast with layers of plastic wrap and refrigerate it for a day. The next day, take off the plastic wrap. While you are preheating the oven to 325 degrees, heat a couple of tablespoons of any keto-friendly oil of your choice in a heavy skillet over high heat.

Once your pan is hot, sear your French roast on all sides, about a minute per side. Then put the skillet in the oven and bake for 12 minutes per pound. Once the roast is to your desired doneness, take it out of the oven, place on a plate and refrigerate overnight. The next day, take the roast and carve it as thinly as you can. Though it takes a couple of days to get that perfect roast, it is definitely worth it!


Ingredients you will need for this recipe are ¼ head savoy cabbage, 1 tbsp lemon juice, 1/3 cup mayonnaise, 1 tsp Dijon mustard, ¼ tsp garlic and onion powder each, ¼ tsp pepper, 1/8 paprika and a pinch of salt. Chop the cabbage into long strands, mix all of the ingredients in a mixing bowl, and refrigerate for 4-12 hours. That’s it, you’re ready to serve your side dish!

Go and try some of these keto-friendly recipes, and you can thank us later!

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