10 Best Keto Recipes Under 5g Net Carbs & 30g+ Protein in 2026

In this guide, we've selected 10 keto recipes that not only meet the requirements of being under 5 grams of net carbs but also provide over 30 grams of protein per serving. Each recipe emphasizes high-quality ingredients and a favorable protein-to-fat ratio, essential for maintaining ketosis while supporting muscle retention. The inclusion of meats, fish, eggs, cheese, and nuts ensures a variety of flavors and textures, making your ketogenic journey enjoyable and satisfying.

How We Selected These Recipes

The recipes in this guide were chosen based on their nutritional profiles, ensuring each one contains fewer than 5 grams of net carbs and at least 30 grams of protein per serving. We also considered prep time and ingredient quality to ensure that these dishes are not only healthy but also practical for everyday cooking. Each recipe is designed to help you stay in ketosis while enjoying a variety of flavors and meal options.

1. Garlic Butter Steak Bites

Garlic Butter Steak Bites are a delicious and quick option for anyone on a ketogenic diet. These tender morsels of steak are cooked in a rich garlic butter sauce, making them flavorful and satisfying while keeping carbs to a minimum.

Ingredients

• 150g sirloin steak, cubed
• 30g unsalted butter
• 1 clove garlic, minced
• 1 tsp fresh parsley, chopped
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat the butter in a skillet over medium-high heat.
2. Season the steak cubes with salt and pepper, then add to the skillet.
3. Cook for 5–7 minutes, stirring occasionally, until browned.
4. Add minced garlic and parsley, cooking for an additional minute.
5. Serve immediately, garnished with extra parsley if desired.

Pro tip

For meal prep, cook a larger batch and store in airtight containers in the fridge for up to three days.

2. Lemon Herb Grilled Chicken

This Lemon Herb Grilled Chicken is a zesty and flavorful dish that is easy to prepare and rich in protein. Marinated in a blend of lemon juice and herbs, it’s perfect for a healthy meal any time of the week.

Ingredients

• 200g chicken breast
• 20ml lemon juice
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a bowl, mix lemon juice, oregano, thyme, salt, and pepper.
2. Add chicken breast and marinate for at least 15 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6–7 minutes on each side or until fully cooked.
5. Let rest for a few minutes before slicing to serve.

Pro tip

Marinate the chicken overnight for enhanced flavor and tenderness.

3. Cheesy Spinach Stuffed Chicken

Cheesy Spinach Stuffed Chicken is a delightful recipe that combines tender chicken with a creamy spinach filling. It’s not only low in carbs but also packed with protein and flavor.

Ingredients

• 200g chicken breast
• 50g cream cheese
• 30g spinach, cooked and drained
• 30g shredded mozzarella cheese
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 190°C (375°F).
2. In a bowl, mix cream cheese, spinach, mozzarella, salt, and pepper.
3. Cut a pocket in the chicken breast and stuff with the cheese mixture.
4. Place in a baking dish and bake for 25–30 minutes until cooked through.
5. Let cool for a few minutes before serving.

Pro tip

Use leftover cooked spinach to save time on prep.

4. Spicy Tuna Salad Lettuce Wraps

These Spicy Tuna Salad Lettuce Wraps are a quick and easy meal option that is low in carbs and high in protein. Perfect for a light lunch or snack, they are refreshing and satisfying.

Ingredients

• 150g canned tuna, drained
• 30g mayonnaise
• 1 tsp sriracha sauce
• 1 tbsp chopped green onions
• 4 large lettuce leaves

Macros per serving

Quick prep

1. In a bowl, mix tuna, mayonnaise, sriracha, and green onions.
2. Spoon the mixture into lettuce leaves.
3. Roll the lettuce wraps and serve.
4. Optional: top with additional sriracha for extra heat.
5. Enjoy immediately or store in the fridge for later.

Pro tip

Substitute Greek yogurt for mayonnaise for a lighter version.

5. Creamy Garlic Shrimp

Creamy Garlic Shrimp is an indulgent yet keto-friendly dish that is quick to prepare and loaded with protein. The creamy sauce pairs perfectly with the shrimp, making it a delightful dinner option.

Ingredients

• 200g shrimp, peeled and deveined
• 30g butter
• 1 clove garlic, minced
• 50ml heavy cream
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a skillet, melt the butter over medium heat.
2. Add garlic and sauté until fragrant, about 1 minute.
3. Add shrimp and cook until pink, about 3–4 minutes.
4. Pour in the heavy cream and simmer for 2–3 minutes until thickened.
5. Season with salt and pepper to taste before serving.

Pro tip

Serve over zucchini noodles for a complete meal.

6. Egg and Cheese Breakfast Muffins

Egg and Cheese Breakfast Muffins are a perfect grab-and-go breakfast option that is high in protein and low in carbs. They are easy to make ahead and can be customized with your favorite ingredients.

Ingredients

• 3 large eggs
• 30g shredded cheddar cheese
• 30g diced bell peppers
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. In a bowl, whisk together eggs, cheese, bell peppers, salt, and pepper.
3. Pour the mixture into a greased muffin tin.
4. Bake for 15–20 minutes until set.
5. Allow to cool slightly before removing from the tin.

Pro tip

Store in the fridge and reheat in the microwave for a quick breakfast.

7. Beef and Broccoli Stir-Fry

Beef and Broccoli Stir-Fry is a classic dish that is easy to make keto-friendly. With tender beef and crisp broccoli, this meal is both nutritious and satisfying.

Ingredients

• 150g beef sirloin, sliced
• 100g broccoli florets
• 20ml soy sauce
• 10ml sesame oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat sesame oil in a skillet over medium-high heat.
2. Add beef and cook until browned, about 3–4 minutes.
3. Add broccoli and soy sauce, cooking for an additional 5 minutes.
4. Season with salt and pepper to taste.
5. Serve hot, optionally over cauliflower rice.

Pro tip

Use pre-cut broccoli florets to save time.

8. Almond-Crusted Salmon

Almond-Crusted Salmon is a flavorful and elegant dish that provides a healthy dose of protein and healthy fats. The almond crust adds a delightful crunch while keeping the dish low in carbs.

Ingredients

• 150g salmon fillet
• 30g almond flour
• 10g olive oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 200°C (400°F).
2. Brush salmon with olive oil and season with salt and pepper.
3. Coat the top of the salmon with almond flour.
4. Bake for 15–20 minutes until cooked through.
5. Serve with a side of vegetables or salad.

Pro tip

For added flavor, mix in herbs like dill or parsley with the almond flour.

9. Zucchini Noodles with Meatballs

Zucchini Noodles with Meatballs is a fantastic low-carb alternative to traditional pasta dishes. This recipe is packed with protein and can be made in under 30 minutes.

Ingredients

• 200g ground beef
• 1 large zucchini, spiralized
• 30g grated Parmesan cheese
• 1 egg
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 190°C (375°F).
2. In a bowl, mix ground beef, egg, Parmesan, salt, and pepper.
3. Form into meatballs and place on a baking sheet.
4. Bake for 20 minutes until cooked through.
5. Sauté zucchini noodles in a skillet for 2–3 minutes and serve with meatballs on top.

Pro tip

Make a large batch of meatballs and freeze extras for quick meals later.

10. Keto Cheese and Spinach Quiche

This Keto Cheese and Spinach Quiche is a delightful dish that is perfect for brunch or a light dinner. It is rich in protein and low in carbs, making it a nutritious option.

Ingredients

• 3 large eggs
• 100g spinach, cooked
• 50g shredded cheese (cheddar or mozzarella)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. In a bowl, whisk together eggs, spinach, cheese, salt, and pepper.
3. Pour the mixture into a greased pie dish.
4. Bake for 25–30 minutes until set and golden.
5. Let cool slightly before slicing to serve.

Pro tip

Experiment with different vegetables or meats for a variety of flavors.

Bottom Line

These top recipes not only provide a wealth of protein while keeping carbs low, but they also offer a variety of flavors and cooking methods to keep your meals exciting. The Garlic Butter Steak Bites stand out for their quick prep and exceptional taste, while the Lemon Herb Grilled Chicken and Cheesy Spinach Stuffed Chicken are perfect for meal prep. Remember to track your meals using apps like Nutrola, MyFitnessPal, or Cronometer to stay on top of your macros and maintain your ketogenic lifestyle.

Frequently Asked Questions

What is the ketogenic diet?

The ketogenic diet is a high-fat, low-carb eating plan that aims to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates.

How does ketosis work?

In ketosis, the liver converts fatty acids into ketones, which serve as an alternative energy source for the brain and body when carbohydrate intake is significantly reduced.

Why is protein important on a keto diet?

Protein is essential on a keto diet to preserve muscle mass while promoting fat loss, especially since the body can lose muscle during weight loss.

How can I track these recipes?

You can log these recipes in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer to keep track of your macros and calories.