Keto-Friendly One-Pan Dinner Recipes
When you’re following the keto diet, cooking dinner can seem like a chore. But it doesn’t have to be with these one-pan wonders. Throw everything into a single pan or pot and you’ll have a delicious keto-friendly meal on the table in no time.
Chicken Thighs with Green Beans
Season 4-6 chicken thighs with salt and pepper and sear them in a pan with oil over medium-high heat until browned, about 5-6 minutes per side. Remove and set aside. Add 1 pound trimmed green beans, 2 minced garlic cloves, and 2 tablespoons butter to the pan. Cook, stirring frequently, until the beans are crisp-tender, about 5-6 minutes. Return the chicken to the pan, cover, and continue cooking until the chicken is opaque and reaches an internal temperature of 165 F, about 10 minutes more.
Shrimp Scampi Zoodles
In a pan, sauté 4 minced garlic cloves in 2 tablespoons olive oil over medium heat until fragrant, about 30 seconds. Add 1 pound medium shrimp, 1/2 teaspoon each salt and pepper, and cook, stirring occasionally, until the shrimp are opaque and pink, about 3-4 minutes. Add 1/4 cup chicken broth, 2 tablespoons fresh lemon juice, and 2 tablespoons butter and bring to a simmer. Add 4 zucchini noodles, or zoodles, and cook, tossing frequently with tongs, until the zoodles are tender and heated through, about 2 minutes.
Beef and Broccoli Stir Fry
And the list goes on! One-pan keto dinners make sticking to your diet and enjoying homemade meals easy. Give a few of these a try – your taste buds and waistline will thank you.
Meal Prep Tips for Batch Cooking One-Pan Keto Meals
One of the keys to sticking with the keto diet long-term is keeping things simple. When life gets busy, complicated recipes and hours of meal prep are hard to sustain. Focusing on one-pan keto meals that require minimal effort but still satisfying will set you up for success.
Do some batch cooking
Set aside some time on the weekend to do batch cooking and meal prep. Cook a few pounds of ground beef or chicken, chop veggies, and make extras of one-pan keto meals like frittatas, casseroles, or skillet meals. Portion and refrigerate, then simply reheat portions for quick weeknight meals or grab-and-go lunches. Some meals also freeze well for up to 3 months.
Keep ingredients on hand
Stock up on keto staples like olive oil, coconut oil, nuts, nut butter, avocados, leafy greens, broccoli, bell peppers, tomatoes, eggs, and cheese. With basics like these in your pantry and fridge, you’ll be ready to whip up simple one-pan keto meals anytime. Consider doing an online grocery order to save time shopping.
Use time-saving tools
Invest in tools that simplify cooking, like a food processor, spiralizer, mandoline slicer, or Instant Pot. A spiralizer makes zucchini noodles in seconds, a mandoline quickly slices veggies, and an Instant Pot can fast-cook ingredients like shredded chicken, hard-boiled eggs, or steamed broccoli with the press of a button.
Keep recipes simple
Focus on one-pan keto recipes that require a single skillet, pot, or sheet pan. Some easy options include:
- Skillet frittatas or scrambled eggs with veggies and cheese
- Sheet pan sausage and veggies
- Skillet chicken thighs with broccoli and mushrooms
- One-pot keto chili or stew
One-pan keto cooking requires minimal effort but yields maximum satisfaction. With some strategic meal prep and time-saving tools, you’ll be enjoying delicious home-cooked keto meals even on your busiest days. Keep things simple and you’ll stay committed to your keto lifestyle long-term.
Choosing the Right Cookware for One-Pan Keto Cooking
Choosing the right cookware is key to simplified one-pan keto cooking. The materials and coatings you use can make a big difference in how your food turns out.
Stainless steel
Stainless steel pans are a great all-purpose choice for keto cooking. They heat evenly, won’t react with acidic ingredients, and last a lifetime. Stainless steel pans with an aluminum core conduct heat even better. For keto cooking, look for a pan with deep sides, like a sauté pan.
Cast iron
Cast iron pans are ideal for searing and browning meat. They retain heat well and create a nice crust on steaks, chops, and chicken. Cast iron pans do require seasoning and maintenance to prevent sticking. With use, the pan will become naturally nonstick. For keto, a 10- or 12-inch cast iron skillet is very versatile.
Nonstick coatings
Nonstick coatings like Teflon allow you to cook low-carb foods with little oil and make cleanup a breeze. However, nonstick coatings can start to break down over high heat and with frequent use. For keto cooking, nonstick pans are best used only occasionally or for more delicate foods like eggs, fish, and pancakes. Avoid using metal utensils which can scratch the coating.
Enameled cast iron
Enameled cast iron, like Le Creuset, provides the heat retention of cast iron without maintenance. The enamel coating prevents sticking and is non-reactive. Enameled cast iron can be used on the stovetop and in the oven, perfect for braising meat and making casseroles. For keto, look for a Dutch oven in a size that suits your needs.
With the right tools in your kitchen arsenal, one-pan keto cooking will be second nature. Whether sautéing, searing, or braising, having pans designed for high-heat cooking with oils and fats will make your time in the kitchen efficient and enjoyable. Keep things simple by choosing versatile pans that can do double duty on the stovetop and in the oven. Your one-pan keto wonders will be on the table in no time!
Conclusion
So there you have it, folks – a handful of simple one-pan keto recipes to simplify your life and keep you on track. No more excuses that you’re too busy or don’t have time to cook and clean up an elaborate meal. These recipes prove you can make delicious, satisfying keto-friendly meals in just one pan with minimal fuss. Give one or two of these a try this week and you’ll be hooked. Your belly and your sink will thank you! One pan, lots of flavor, more time for living life – that’s what we call a win-win. Now get cooking!