Martina Šlajerová's Blog, page 4

Easy Low-Carb Meals on a Budget: How to Eat Well for Less

Quick Summary tl;dr

Keeping your keto diet affordable is pretty straightforward. This guide isn't just about tips. You'll also find lots of great, budget-friendly meal ideas to keep things interesting without breaking the bank.

Stick to common foods like eggs and seasonal veggies to save money. Choosing what's fresh and local helps you save too, and tastes great. Remember, using frozen foods and making your own basics at home can help stretch your budget. Keeping your meals simple saves time and money, and cooking in big batches is a smart way to make your food last longer and keep your spending in check.

Table of Contents
5 Smart Strategies for Budget-Friendly Keto Meals

1. Go for Common Ingredients
2. Seasonal and Local Wins
3. Use These All-Time Budget-Friendly Options
4. Simplicity is Key
5. Embrace Bulk and Batch Cooking

Budget-Friendly Low-Carb Recipes

Low-Cost Breakfasts
Packable Lunches on a Budget
Affordable Salads & Soups
Hearty Dinners For Less
Thrifty Side Picks
Cost-Effective Essentials
Easy Peasy Desserts

Starting a keto diet can be exciting, but keeping an eye on the budget is key for many of us. You might wonder if it's possible to stick to this low-carb lifestyle without spending a ton.

Good news: it totally is possible to follow a keto diet on a budget. In this post, you're going to learn how to choose keto meals that won't make your wallet flinch.

Before we get into the nitty-gritty, remember that affordable keto eating is doable. If you need a refresher on keeping your low-carb eating budget-friendly, check out our previous guide on thriving on a budget. It's packed with tips that apply no matter what meals you're cooking up.

5 Smart Strategies for Budget-Friendly Keto Meals

When it comes to selecting low-carb meals that are kind to your wallet, here are a few key pointers:

1. Go for Common Ingredients

When you're on a keto diet and keeping an eye on your budget, focusing on common ingredients can be a game-changer. Everyday items like eggs, chicken, and seasonal vegetables are not only affordable but also widely available. Here's how you can make the most of these budget-friendly staples:

Choose Ground Meat: Ground meat is a fantastic, cost-effective protein option that's incredibly versatile, especially when bought in bulk. From burgers to skillet meals, it can be the star of countless dishes without breaking the bank.
Eggs and Cheese, the Budget-Friendly Stars: Don't underestimate the power of eggs and cheese. These keto essentials are affordable and flexible, perfect for whipping up everything from a quick breakfast to a hearty dinner.
Go for Inexpensive Vegetables: Fill your plate with economical vegetables like cabbage, zucchini, and spinach. These ingredients add bulk and nutrition to your meals without adding a significant cost.

By sticking to these simple, versatile staples, you can create a variety of meals that are both satisfying and kind to your wallet.

2. Seasonal and Local Wins

Opting for ingredients that are in season or locally sourced can significantly lower your grocery bills while ensuring your meals are both fresh and flavorful. Here's why seasonal and local choices are always a win:

Peak Flavor and Nutrition: Seasonal produce is picked at the peak of its freshness, which means it's not only tastier but also packed with more nutrients than off-season counterparts that have traveled long distances.
Cost-Effective: Farmers often have an abundance of seasonal produce, which can lead to lower prices for you. Plus, buying directly from local markets supports your community and can offer savings by cutting out the middleman.
Environmental Benefits: Choosing local and seasonal foods reduces the carbon footprint associated with long-distance food transportation. It's a win for your health, your wallet, and the planet.

By focusing on what's available locally and in season, you can enjoy a wide range of foods throughout the year, all while keeping your keto diet exciting and affordable.

3. Use These All-Time Budget-Friendly Options

No matter the season, some keto-friendly foods consistently offer great value, making them smart staples for anyone on a budget. Here's how to make the most of these versatile options:

Leverage Frozen Foods: Frozen meats, vegetables, and berries often come with a lower price tag than their fresh counterparts without sacrificing nutrition. They're a fantastic way to enjoy your favorite foods year-round, ensuring you don't have to compromise on variety or taste due to budget constraints.
Canned, Pickled, & Fermented Foods: These pantry essentials are not only cost-effective but also add a burst of flavor and nutrition to your meals. Canned fish, for example, is a great source of omega-3 fatty acids, while pickled and fermented vegetables offer beneficial probiotics. Incorporating these items into your diet can enhance meals both in terms of taste and nutritional value.
Make Your Own Keto Staples: From dressings to low-carb breads, homemade versions of keto staples can be much more affordable than store-bought alternatives. Plus, making these items yourself allows you to control the ingredients, ensuring they're free from unwanted additives and perfectly tailored to your dietary needs.

By including these all-time budget-friendly options into your meal planning, you can enjoy a varied and nutritious low-carb diet without breaking the bank.

4. Simplicity is Key

The fewer ingredients a recipe needs, the better for your budget. Look for meals that are straightforward and don't require unusual or pricey keto substitutes. Keeping it simple doesn���t mean sacrificing flavor or variety. Here's how to keep your low-carb meals both simple and delicious:

Go for One-Dish Meals: Embrace recipes that call for minimal cleanup to save time and resources. Dishes that use just one pot, tray or pan, including the increasingly popular sheet pan dinners (aka tray bakes), are perfect for this. Sheet pan dinners involve cooking your entire meal on a single baking sheet, making them the epitome of simplicity. This method is not only efficient but also allows for the flavors of your ingredients to meld together beautifully in the oven. Choose a combination of low-carb vegetables and a protein source, season them to your liking, and bake. It���s an ideal, no-fuss way to prepare a nutritious, keto-friendly meal that requires minimal effort and cleanup.
Get Creative with Leftovers: Transform leftovers into new meals to minimize waste and maximize your budget. This approach encourages creativity and ensures that every bit of food you purchase is used, reducing your overall food expenses.

By focusing on simplicity and incorporating techniques like sheet pan dinners, you can enjoy delicious, low-carb meals that are easy on your budget and your time.

5. Embrace Bulk and Batch Cooking

Embracing the practice of cooking in bulk or preparing meals in batches is a time-tested method to stretch your dollar further on a keto diet. This approach not only saves time but also ensures that you have healthy, low-carb meals ready when you need them. Here's how to make bulk and batch cooking work for you:

Enjoy Crowd-Pleasing Casseroles: Casseroles are the perfect dish for bulk cooking. They allow you to combine affordable ingredients like ground meat, eggs, and low-cost veggies into a filling and delicious meal. Plus, casseroles often taste even better the next day, making them ideal for meal prep.
Utilize Slow Cookers and Pressure Cookers: These kitchen gadgets are your allies in making budget-friendly cooking as effortless as possible. Slow cookers and pressure cookers can transform inexpensive cuts of meat and simple ingredients into tender, flavorful dishes with minimal effort. Preparing large quantities means you have meals at the ready for several days.
Don't Forget About Make-Ahead Breakfasts: Contrary to what many think, keto-friendly breakfast options like nuts and seeds can be quite economical, especially when bought in bulk and used in make-ahead recipes. Homemade keto granola or cereal (see examples below!) prepared in large batches can offer a quick, satisfying start to your day without breaking the bank. These options not only last for weeks but can also be frozen for extended freshness.

Bulk and batch cooking are a must for budget-friendly eating. With a little planning and some creativity, you can prepare delicious, low-carb meals that will sustain you for days and even weeks to come.

Budget-Friendly Low-Carb Recipes

Here are our top picks for budget-friendly low-carb and keto meals. Whether you're planning your meals for the week or need something quick for dinner, we've got some tasty and inexpensive ideas coming your way. And remember, this is just a small taster, there are hundreds more recipes in our KetoDiet app and on the blog here.

Low-Cost Breakfasts




Spinach & Feta Omelet: Feta cheese may not be the most budget-friendly option but can easily be replaced with cow's milk options. In fact, with the right modifications, any omelet can be budget-friendly!
Sausage Pizza Frittata: Frittatas are great for meal prep, lunchboxes and freezing. Mozzarella and parmesan can easily be swapped with other types of cheese to fit your budget. Again, almost any frittata can be budget-friendly.
Fluffy Scrambled Eggs with Cottage Cheese: This high-protein breakfast meal is a great way to start your day. More protein means fewer cravings and less snacking!
Spinach & Feta Shakshuka: This meal is so versatile. Use other budget-friendly alternatives to feta and any leafy greens - fresh or frozen.
Superfood All Day Breakfast Skillet: A simple breakfast option that's ideal for those who practice intermittent fasting.
Full English Keto Breakfast: You can make a few more budget-friendly swaps, such as using canned tomatoes, and sausages instead of bacon.
Mexican Breakfast Casserole and Slow Cooker Breakfast Casserole: Swap the parmesan with some cheddar, kale with frozen spinach, and use brown onions instead of shallots.
Sausage & Pumpkin Breakfast Casserole: A great option when pumpkin is in season! Otherwise, you can use frozen pumpkin or butternut squash.
Breakfast Grits: A healthy breakfast option made with cauliflower.
Chia Pudding: Consider buying chia seeds in bulk. You can add frozen berries, yogurt, or a handful of chopped nuts for a more satisfying breakfast option.
Easy "Cereal": Coconut flakes are generally budget-friendly, especially when bought in bulk. Almonds can be pricy so swap with other nuts or more coconut. Chocolate chips can be affordable when bought in bulk from online retail stores. And the best part? No sweeteners needed!
Low-Carb Granola: Nuts can be pricey but they become affordable when bought in bulk. Opt for most budget-friendly nuts and skip sweeteners if needed. Some recipes might be using whey protein powder, which is used for texture and binding, but you can simply add one more egg white for similar effects.

Packable Lunches on a Budget




Turkey Meatballs with Pesto: Ground thigh meat is typically less expensive than breast meat. Pair with any homemade pesto and your preferred veggies.
Cheesy Sausage Liver Meatballs: Perfect for meal prep and freezing!
Mediterranean Meatball Lunchbox Bowls: A salad bowl with meatballs. Pair with any veggies that are in season.
Pesto Egg Muffins: Perfect for batch cooking and freezing. Feel free to swap the goat's cheese or feta with another budget-friendly option.
Ham & Cheese Unwich with Sriracha Mayo: One of the most versatile meals because it can be customized to fit your budget. Use a variety of cheese, ham, tinned fish, meat and vegetables.
Creamy Tuna Cucumber Boats: Utilizing tinned fish and a few common staples, this one is a winner! You can use any tinned fish - fatty fish such a mackerel and sardines are even better.
Creamy Egg & Avocado Salad Pepper Boats: A great way to utilize boiled eggs, this one is always a great option for midday cravings.
Tuna Cakes, Mackerel Patties or Salmon Broccoli Cakes: All made with inexpensive tinned fish!
Chaffles are perfect for meal prep, batch cooking freezing, and they are so versatile. Use them instead of bread to make quick sandwiches, or even a sweet breakfast treat.

Affordable Salads & Soups




5-Minute Tuna Salad or Creamy Pesto Tuna Salad: Both using canned tuna, common vegetables and pantry staples.
Everything Bagel Creamy Egg Salad: Simply serve with some crunchy lettuce leaves.
Creamy Sardine Salad: Sardines are inexpensive, sustainable and highly nutritious!
Yum Yum Chicken Slaw, Chicken Blue Cheese Salad, or Creamy Chicken Salad with Cilantro Ranch Dressing: Great options when you have leftover rotisserie chicken or roast turkey!
Steak Salad with Horseradish Dressing: Using leftover steak from dinner.
Cabbage Sausage Soup, Broccoli Cheese Soup:, Mexican Chicken Fajita Soup, Chicken Enchilada Soup, and Chicken Noodle Soup: Delicious soups for busy weeknights, all made in the Instant Pot.
Cheesy Tomato Soup: This soup can be made with fresh or canned tomatoes, and your preferred cheese.
Spicy Cauliflower Soup: Cauliflower and turnips are a budget-friendly staple. Chorizo can be skipped or replaced with any sausage!
Spinach & Mushroom Soup: Combining two simple budget-friendly options.

Hearty Dinners For Less




Cozy Fall Beef Stew: With rich and creamy sauce.
Instant Pot Red Wine Pork Stew: For a more budget-friendly option, you could substitute the red wine with a bit of vinegar, plus water.
Oxtail & Tongue Stew with Rich Red Wine Sauce: Using nutritious, inexpensive meat cuts!
Sweet & Smoky Pulled Chicken and Chicken Paprikash Stew: Buy chicken breasts or chicken thighs in bulk and pair with some cauliflower mash.
Beef Vindaloo: Best served with some cauliflower rice.
Butter Chicken, Butterflied Chicken with Garlic Spinach: Use chicken thighs as a more affordable option.
Pan Seared Liver with Smoked Bacon Nutritious meal that will work with any livers.
Curried Chicken Cauliflower Skillet and Curried Pork Chops with Cauliflower Rice: Two delicious options using homemade curry sauce.
Sheet Pan Mustard Pork Chops, Pork Chops with Cabbage Noodles: These low-carb meals will be winners if you can get pork chops in bulk from your local farmer.
Buffalo Ranch Chicken Sheet Pan Dinner: Use chicken thighs instead of breasts.
Garlic Steak Zucchini Skillet: Even steak can be budget-friendly if you choose the right cut. Chuck Eye Steak, also known as the Poor Man's Ribeye is a great option!
Moroccan Fish One Tray Bake: Use salmon on sale or swap with a more affordable option. Mackerel is just as delicious and healthy for a fraction of the price!
In-A-Hurry Fish Curry: Use any fish that's on sale.
Cheesy Tuna Casserole: Use cheddar or other more affordable cheese instead of Parmesan.
Cauliflower Cheese: A healthy low-carb take on a classic Mac and Cheese.
Buffalo Chicken Casserole, Chicken Spinach & Artichoke Casserole: Making the best of pantry staples and tinned foods. Use chicken thighs for a more budget-friendly option.
Sauerkraut Sausage Casserole: Easy to prepare and can be made ahead of time with just a few common ingredients.
Golden Chicken with Cauliflower Rice, German Pork Frikadellen, Greek Avgolemono Meatballs with Cauliflower Rice, Italian Pork Zucchini Skillet, Super Simple Chili, Taco Beef with Cauli-Rice, Chicken Fried Rice and Irish Shepherd's Pie: Some of budget-friendly stars featuring ground meat.
Quick Beef Ragu with Zoodles and Easy Marinara Meatballs: Easy dinner options that use a few common ingredients, including homemade sauces like marinara sauce and pesto.
Spring Roll in a Bowl and Egg Roll in a Bowl: Tasty, satisfying meals that are perfect for weekly meal prep.
Asian Vegetable & Noodle Stir-Fry: Got any leftover vegetables? Slice 'em up and make a stir-fry like this one. Don't forget to add some protein like eggs or chicken thighs for a more satisfying option.
Poached Chicken with Broccoli and Lemon Sauce and Creamy Tuna with Broccoli: Two super simple meals! Swap chicken breasts with chicken thighs.
Vegetarian Tikka Masala, Paneer Makhani, Instant Pot Palak Paneer and Curried Spinach Paneer Skillet: Easy budget-friendly vegetarian options, especially if you use frozen spinach and homemade paneer

Thrifty Side Picks




Brussels Sprouts Casserole or Buttered Brussels Sprouts: Make the most of Brussels sprouts when they are in season.
Loaded "Potato" Casserole and French Fries: No potatoes here! Rutabaga and cauliflower are the stars here.
Creamy Low-Carb Potato Salad: A big bowl of this satisfying salad means you will have healthy sides sorted for a week! Pair with slow-cooked meat for the most budget-friendly option.
Braised Red Cabbage, Colcannon, and Cabbage Noodles: Featuring some of the most budget-friendly veggies!
Creamy Cauliflower Mash, Roasted Cauliflower Mash or Celeriac Cauliflower Mash: Simple side dish options made with cauliflower.
Super Simple Coleslaw, Cilantro Lime Slaw, Russian Slaw or Creamy Red Cabbage Coleslaw: making the best of inexpensive cabbage.

Cost-Effective Essentials




Pesto: A fresh and aromatic blend that's miles better than store-bought versions. Here's a huge variety of pesto recipes to choose from. Best of all? pesto can be frozen in an ice tray for longer storage!
Mayonnaise: Creamy, rich, and free from any hidden additives. Plus you can use the oils and method you like most. And if you like flavored mayo, here's a recipe just for you! Remember, adding a bit of whey will help keep your mayo fresh for months!
Ghee: Also known as liquid gold, ghee is perfect for those who are lactose-intolerant. Ghee is quick and easy to make, heat stable, and will last for months.
Flavored (Compound) Butter: Flavored butter is not just for bread! You can use compound butter in almost any savory or sweet recipes. It freezes well and will transform any boring dish into a delicious one packed with flavor!
Bone Broth and Chicken Stock: Why buy pricey organic bone broth or chicken stock when you can make your own? Check out these guides to craft your own delicious Bone Broth and Chicken Stock.
Sauces and Gravies: Nothing beats the taste of homemade sauce, bursting with flavor. From this budget-friendly Pasta Sauce and Curry Simmer Sauce to options like Taco Sauce, Marinara Sauce and Gravy, we've got you covered.
Favorite Condiments: Fermented Sriracha Sauce, Ketchup, and Mustard are some of our all-time favorites.
Bolognese Sauce: A budget-friendly staple when served with low-carb pasta swaps.
Classic Sauerkraut and Pink Sauerkraut: Gut-friendly must-haves that are kind to your wallet.
Curried Pickled Eggs and Pink Pickled Deviled Eggs: A great way to add flavor to and protein to any plate!

Easy Peasy Desserts




Toasted Coconut Butter: simply using coconut manna (butter) and toasting it in a saucepan. No sweetener needed! You could use it to make these peanut-free Toasted Coconut Cups.
Blender Blackberry Ice-Cream: Perfect with seasonal berries, or frozen berries.
Zero-Carb Gummies: Gelatin powder or gelatin sheets are perfect for making protein-packed treats. Plus you won't need to use a lot of it to make this collagen-rich, low-calorie and low-carb treat!
Peanut Butter Cookies: No almond flour needed.
Chocolate Mug Cheesecake: A great single-serve option if you love cheesecake.
Lemon Ice Tea Popsicles or Blueberry Kefir Popsicles: A refreshing treat for a hot summer day!
Vanilla Mug Cake, Cinnamon Mug Cake, or Double Chocolate Chip Mug Cake: These single-serve cakes use just a small amount of almond flour which can be replaced with coconut flour or any nut flour if needed.
5-Minute Chocolate Mousse: Super simple treat you can make with just a few common ingredients.
Chocolate Cheesecake Jars: No bake cheesecake jars with no crust! You can also make these Berry Cheesecake Jars with frozen berries.

Creamy Marry Me Chicken

So, I've got a confession ��� I've been holding out on you. I've had this Marry Me Chicken recipe up my sleeve for ages, but life's been a whirlwind, and I just never got around to sharing it on the blog.

You might have caught a glimpse of it on Facebook or in our newsletter if you're in the loop. I've been all over the place with app updates and everything, and didn't want to leave you hanging without this recipe.

Here's the scoop: I tweaked the classic Creamy Italian Chicken recipe a bit. Instead of just cream, I tossed in some cream cheese. Why? Because it makes the sauce perfectly thick and oh-so-creamy ��� just the way I like it.

And guess what? Now, after all the photo editing and prep, this recipe's not just in our private Facebook group or the newsletter ��� it's in our app too!

So, when you're in the mood for something that's a total crowd-pleaser, give this recipe a go. It's simple, it's delicious, and hey, it's finally here!

How To Serve Marry Me Chicken Recipe

Alright, you've made the Marry Me Chicken, and the aroma in your kitchen is probably making your stomach rumble. Now, what to pair it with? Since we're keeping things on the lighter side (hello, low-carb life!), I've got some killer side dish suggestions that'll complement the creamy goodness of this chicken without weighing you down.

First up, creamy cauliflower mash. Whip it up smooth and buttery, and it'll soak up that amazing sauce like a dream. This Cheesy Cauliflower Mash is my go-to.

Not feeling the mash? How about some cauliflower rice? It's super simple to make and adds a nice texture contrast to the creamy chicken. Plus, it's a great way to sneak in an extra serving of veggies. This Gremolata Cauli-Rice would be the perfect option.

And for those of you who love your 'pasta,' zucchini noodles (aka zoodles) are the way to go. They're light, they're twirly, and they do a fantastic job of making sure every bite is loaded with that delicious sauce.

No matter which side you choose, you're in for a treat. Each one brings something special to the table, making your Marry Me Chicken meal not just satisfying but seriously memorable.

Preparation time

Hands-on: 20 minutes
Overall: 30 minutes



Nutritional values (per serving, one chicken breast + 4 tbsp creamy sauce)



Total Carbs6.3grams
Fiber1grams
Net Carbs5.3grams

Protein44.6grams
Fat33grams
of which Saturated16.5grams

Energy494kcal

Magnesium81mg (20% RDA)
Potassium901mg (45% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (36%), fat (60%)

Ingredients (makes 4 servings)


1 tbsp extra virgin olive oil (15 ml)
4 chicken breasts (about 650 g/ 1.4 lb)
salt and pepper
2 tbsp unsalted butter (28 g/ 1 oz)
3 cloves garlic, minced
1 tbsp fresh thyme or 1 tsp dried thyme
1/2 cup bone broth or chicken stock (120 ml)
1/2 cup heavy whipping cream (120 ml)
1/2 cup cream cheese (125 g/ 4.4 oz)
1/2 cup Parmesan cheese (45 g/ 1.6 oz)
6 large pieces sun-dried tomatoes, drained and chopped (55 g/ 1.9 oz)
small bunch of fresh basil, chopped


Instructions


Preheat your oven to 190 °C/ 375 °F (fan assisted), or 210 °C/ 410 °F (conventional).

Heat the olive oil in a large oven-safe skillet over medium-high heat. Season the chicken breasts well with salt and pepper, then sear them until golden, 5-6 minutes per side. Remove the chicken from the skillet and set it aside on a plate.

In the same skillet, reduce the heat to medium and melt the butter. Add the minced garlic and thyme, cooking until fragrant, about 1 minute. Stir in the bone broth or chicken stock, heavy whipping cream, cream cheese, sun-dried tomatoes, and Parmesan. Bring to a simmer.

Return the chicken breasts to the skillet, nestling them into the sauce. Transfer the skillet to the oven and bake until the chicken is fully cooked, with juices running clear when pierced with a knife, about 10 to 12 minutes.

Once done, sprinkle freshly torn or chopped basil over the top. Serve alongside Creamy Cauliflower Mash for a hearty, satisfying meal.

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