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Jump to RecipeThe Rise of the Keto and Low-Carb Lifestyle: A Guide to Better Health & Flavor
The Origins of Low-Carb Eating
Believe it or not, the low-carb lifestyle isn’t just a modern trend. It dates back to the 1860s, when English undertaker William Banting found success managing his weight by drastically reducing starchy and sugary foods. His approach was so effective, people began saying they were “Banting” instead of “dieting.”
Fast forward to the 1970s, and Dr. Robert Atkins sparked a renewed interest with the Atkins Diet, promoting a high-protein, low-carb approach to weight loss. In the past decade, this concept evolved into what we now know as the ketogenic (keto) diet, a way of eating that shifts your body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of carbohydrates.
What Is the Keto Diet, Exactly?
The ketogenic diet typically consists of:
- 70–75% healthy fats (like avocado, olive oil, and butter)
- 20–25% protein
- 5–10% carbohydrates (mostly from leafy greens and low-carb veggies)
By significantly cutting carbs, your body begins producing ketones in the liver, leading to ketosis. This metabolic state can enhance fat burning, mental clarity, and energy levels.
💪 Health Benefits of a Low-Carb or Keto Diet
Scientific studies and anecdotal evidence support a wide range of benefits, including:
- Weight Loss: Lower insulin levels and reduced hunger can lead to sustainable fat loss.
- Improved Heart Health: Many people see lower triglyceride levels and increased HDL (“good”) cholesterol.
- Better Blood Sugar Control: A keto diet may help manage or prevent type 2 diabetes.
- Increased Mental Clarity & Energy: Many followers report feeling more focused and energetic once they adapt to keto.
⚠️ Things to Keep in Mind
While the keto diet can offer powerful benefits, it’s not without challenges:
- Keto Flu: Temporary fatigue, brain fog, or irritability when transitioning into ketosis.
- Nutrient Gaps: Without planning, keto may lack fiber, magnesium, potassium, and certain B vitamins.
- Social Challenges: Eating out or attending gatherings can take extra planning and discipline.
👉 Pro Tip: Drink plenty of water, include electrolyte-rich foods, and focus on whole, nutrient-dense ingredients.
Ready to Start Your Keto Journey?
Eating low-carb doesn’t mean sacrificing flavor! I’ve created three simple, comforting keto recipes that will keep you satisfied and on track:
🥘 Keto Chicken Pot Pie Casserole – A creamy, savory dish packed with flavor and none of the guilt.
🍕 Keto Chicken Crust Pizza – Cheesy, low-carb, and protein-packed with a crust made from real chicken.
🍔 Cheeseburger Lettuce Wraps with Special Sauce – Everything you love about a juicy burger… without the bun!
These recipes are perfect for beginners and keto veterans alike. They’re also great for meal prepping, family dinners, or when you need a satisfying comfort meal that’s keto-friendly.
✨ Bonus: Level Up Your Keto Kitchen
Want to make keto cooking even more enjoyable? Check out my favorite kitchen essentials like my pink cutting board, silicone bakeware, and gold stainless steel colander and mixing bowl set—perfect for meal prepping in style.
👉 Let’s Get Cooking!
Start your low-carb journey today by browsing my delicious, easy-to-follow keto recipes. Whether you’re here for the flavor, the health benefits, or a little of both—there’s something for everyone.
🔗 Explore More Of My Recipes Here
💖 Shop My Summer Kitchen Collection
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult with a healthcare provider before making significant dietary changes.
If you’re excited about embarking on your low carb journey, check out our delicious keto-friendly recipes below! Additionally, don’t forget to explore our hot, new summer kitchen products that will elevate your cooking experience!
Keto Chicken Pot Pie Casserole
Course: Lunch, DinnerCuisine: AmericanDifficulty: Easy6
servings15
minutes25
minutes390
kcalIngredients
2 cups cooked shredded chicken
1 cup chopped celery
1 cup chopped mushrooms
½ cup chopped onion
½ cup diced green beans
1-2 cups of peas
1 cup of diced carrots
1 ½ cups heavy cream
2 oz cream cheese
1 tsp thyme
½ tsp sage
½ tsp garlic powder
Salt and pepper to taste
1 tbsp butter
Optional topping: almond flour & Parmesan crumble
Directions
- Preheat oven to 375°F.
- In a skillet, sauté onion, celery, mushrooms, carrots, peas, and green beans in butter until tender.
- Add cream cheese and stir until melted. Pour in heavy cream and spices; simmer until thickened (5–7 min).
- Add shredded chicken and combine. Transfer to a baking dish.
- Optional: Mix ¼ cup almond flour with 2 tbsp Parmesan and sprinkle over the top.
- Bake uncovered for 15–20 minutes until bubbly.
Keto Chicken Crust Pizza
Course: Lunch, DinnerCuisine: Italian, AmericanDifficulty: Easy2
servings10
minutes20
minutes420
kcalThis keto recipe is one of those recipes that shocks many people because it looks and tastes as close as it can to pizza without the dough and excess carbs.
Ingredients
1 ½ cups cooked chicken breast, shredded (or canned, drained)
1 large egg
½ cup shredded mozzarella cheese
¼ tsp garlic powder
¼ tsp Italian seasoning
Salt and pepper to taste
Toppings (adjust to taste):
¼ cup low-sugar pizza sauce (like Rao’s)
½ cup shredded mozzarella
6 slices pepperoni or your favorite keto toppings
Fresh basil (optional)
Directions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Mix shredded chicken, egg, ½ cup mozzarella, garlic powder, Italian seasoning, salt, and pepper in a bowl.
- Spread mixture into a round crust shape on the baking sheet.
- Bake for 10-12 minutes or until the edges are golden and firm.
- Remove from oven, add sauce, cheese, and toppings. Bake for another 8–10 minutes until the cheese is bubbly.
- Slice and serve hot!
** Pro Tip- You can also put the chicken in a food processor for a less courser texture **
Cheeseburger Lettuce Wraps with Special Sauce
Course: Lunch, DinnerCuisine: AmericanDifficulty: Easy2
servings10
minutes15
minutes390
kcalIngredients
1 lb ground beef (80/20 for flavor)
1/2 tsp garlic powder
Salt & pepper to taste
8 large romaine or butter lettuce leaves
4slices cheddar cheese
2 tbsp diced onions
8 slices dill pickles
Special Sauce:
4 tbsp mayo
2 tsp yellow mustard
2 tsp sugar-free ketchup
1 tsp pickle juice
Dash of paprika
Directions
- Mix and cook ground beef in a skillet over medium heat with garlic powder, salt, and pepper. Form into 2 patties or break up like taco meat.
- While cooking, mix all ingredients for the special sauce.
- Once beef is cooked, place on lettuce leaves, top with cheese, onions, pickles, and drizzle with the special sauce.
- Fold like a taco or burrito and enjoy!
Cook Keto in Style with Tools That Make a Difference
When it comes to keto cooking, having the right tools in your kitchen can make all the difference. Whether you're prepping fresh veggies, mixing up low-carb batters, or draining zoodles, the right bakeware and accessories help bring your recipes to life with ease and elegance. That's why I’ve curated some of my favorite kitchen essentials... just for you! You’ll find links to these beautiful, must-have pieces throughout the blog so you can cook confidently and stylishly.
26-Piece Navy Silicone Bakeware Set
Upgrade your baking with our 26-piece silicone bakeware set, crafted for durability, ease, and style. Made from BPA-free, food-grade silicone
What’s Included:
2 Baking Pans (including 1 Roaster Pan)
17-Piece Measuring Cup & Spoon Set
2 Cookie Sheets5-Piece Silicone Spatula Set
Upgrade your kitchen today – Order now!
3 Piece Gold Stainless Steel Colander and Mixing Bowl Set
Three’s a Charm!
Introducing the three-piece gold colander set that will make your kitchen gleam brighter than your cooking skills! This eye-catching trio includes a vegetable slicer, grater, and peeler, creating the ultimate dream team for prepping your culinary masterpieces.
This is the best multi-functional kitchenware you’ll ever need!
9-in-1 Foldable Chopping Board & Wash Basket
Upgrade your kitchen with this versatile 9-in-1 collapsible cutting board and wash basket – the perfect tool for food prep at home or on the go!
Multifunctional Design – This all-in-one kitchen tool functions as a chopping board, vegetable slicer, grater, and food storage basket for fruits, vegetables, and meats. Perfect for meal prep and perfect for keto meals!