Keto Recipes for Small Budgets

Eating healthy doesn’t have to be expensive, and that includes sticking to a ketogenic diet. While some keto-friendly foods like premium meats or fancy nut butters can seem pricey, there are plenty of affordable ways to enjoy low-carb, high-fat meals.

Whether you’re trying to save money or simply prefer a budget-conscious lifestyle, this guide will show you how to create delicious keto recipes without overspending.

We’ll dive into tips for shopping smarter, affordable keto staples, and budget-friendly recipes. Plus, we’ll recommend a few highly-rated products to make keto even easier.

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How to Do Keto on a Budget

Plan Your Meals

Meal planning is key to saving money on any diet. By planning your week’s meals in advance, you can buy only what you need, reducing food waste and unnecessary purchases.

Stick to Whole Foods

Processed keto snacks or specialty items can add up quickly. Instead, focus on whole, unprocessed foods like eggs, chicken thighs, and seasonal vegetables.

Buy in Bulk

Items like ground beef, frozen vegetables, and cooking oils are often cheaper when bought in larger quantities. Use your freezer to store extra meat or meal prep in advance.

Look for Sales and Discounts

Shop sales for proteins and stock up on keto staples like butter, cheese, and nuts when they’re on discount.

Make Use of Affordable Protein

Instead of pricier cuts of meat, choose chicken thighs, drumsticks, ground beef, or canned fish. These are just as keto-friendly and versatile as more expensive options.

Affordable Keto Staples to Stock Up On

Here’s a list of inexpensive keto-friendly ingredients you’ll want to keep in your kitchen:

• Proteins: Eggs, ground beef, chicken thighs, canned tuna, and pork shoulder.
• Vegetables: Cabbage, spinach, broccoli, zucchini, and cauliflower.
• Healthy Fats: Butter, olive oil, and coconut oil.
• Pantry Items: Almond flour, canned tomatoes, and chicken broth.
• Snacks: Sunflower seeds, string cheese, and hard-boiled eggs.

Budget-Friendly Keto Products

If you want to stock up on keto essentials, consider these affordable and highly-rated options:

Blue Diamond Almonds Almond Flour

• A versatile ingredient for low-carb baking and breading.
• Price: Around $11 for 3 lbs.

BetterBody Foods Organic Coconut Oil

• A great all-purpose cooking fat.
• Price: About $10 for 28 oz.

Starkist Chunk Light Tuna in Water

• Perfect for quick, protein-packed meals.
• Price: Around $11 for a 12-pack.

Budget-Friendly Keto Recipes

Here are some simple and delicious keto recipes that focus on affordable ingredients while keeping carbs low.

Egg Roll in a Bowl

This dish delivers all the flavor of an egg roll without the carbs or cost of takeout.

Ingredients:

• 1 lb ground pork or ground beef.
• 1 small head of cabbage, shredded.
• 2 tablespoons soy sauce or coconut aminos.
• 1 teaspoon sesame oil.
• 1 garlic clove, minced.
• 1 teaspoon ground ginger.

Instructions:

1. Cook the ground meat in a large skillet over medium heat until browned.
2. Add garlic, ginger, and cabbage to the skillet. Cook until the cabbage is tender.
3. Stir in soy sauce and sesame oil. Serve warm.

Cost per Serving: Approximately $2.50.

Creamy Chicken and Spinach

This recipe uses affordable chicken thighs and spinach to create a rich, creamy dish.

Ingredients:

• 4 bone-in chicken thighs.
• 2 cups fresh or frozen spinach.
• 1 cup heavy cream.
• 1 tablespoon butter.
• 1 teaspoon garlic powder.
• Salt and pepper to taste.

Instructions:

1. Heat butter in a skillet and sear chicken thighs until golden on both sides. Remove from skillet.
2. Add spinach, heavy cream, garlic powder, salt, and pepper to the skillet. Stir until combined.
3. Return chicken to the skillet and simmer for 15-20 minutes until cooked through.

Cost per Serving: Approximately $3.00.

Zucchini Noodles with Ground Beef Marinara

Ditch the pasta and use spiralized zucchini for a low-carb, budget-friendly meal.

Ingredients:

• 2 medium zucchinis, spiralized or sliced thinly.
• 1 lb ground beef.
• 1 can diced tomatoes.
• 1 teaspoon Italian seasoning.
• 1 garlic clove, minced.
• Salt and pepper to taste.

Instructions:

1. Cook ground beef in a skillet until browned. Add garlic, diced tomatoes, and Italian seasoning. Simmer for 10 minutes.
2. Sauté zucchini noodles in a separate pan until tender.
3. Serve marinara sauce over zucchini noodles.

Cost per Serving: Approximately $2.75.

Cauliflower Fried Rice

A keto twist on a takeout classic, this dish uses riced cauliflower for a low-carb base.

Ingredients:

• 1 small head of cauliflower, riced.
• 2 eggs, scrambled.
• 1 cup frozen mixed vegetables.
• 2 tablespoons soy sauce or coconut aminos.
• 1 tablespoon olive oil.

Instructions:

1. Heat olive oil in a skillet and cook scrambled eggs. Remove and set aside.
2. Add riced cauliflower and frozen vegetables to the skillet. Stir-fry for 5 minutes.
3. Stir in soy sauce and scrambled eggs. Cook for 2 more minutes.

Cost per Serving: Approximately $2.25.

Simple Keto Chili

This hearty dish is perfect for meal prep and uses affordable ingredients to feed the whole family.

Ingredients:

• 1 lb ground beef.
• 1 can diced tomatoes.
• 1 cup beef broth.
• 1 tablespoon chili powder.
• 1 teaspoon cumin.
• 1/2 cup chopped onion (optional, adjust for carbs).
• 1 cup shredded cheese (optional topping).

Instructions:

1. Brown ground beef in a pot. Add onion if using and cook until softened.
2. Stir in diced tomatoes, beef broth, chili powder, and cumin. Simmer for 20-30 minutes.
3. Top with shredded cheese before serving.

Cost per Serving: Approximately $3.00.

Keto Snacks on a Budget

Snacking on keto doesn’t have to cost a fortune. Here are some simple, affordable ideas:

• Hard-Boiled Eggs: Cook a batch at the beginning of the week for a protein-packed snack.
• Cucumber Slices with Cream Cheese: Add a sprinkle of salt for a satisfying crunch.
• Sunflower Seeds: A budget-friendly, low-carb snack option.
• String Cheese: Affordable and easy to grab on the go.
• Homemade Fat Bombs: Combine coconut oil, cocoa powder, and a keto sweetener for a quick treat.

Meal Prepping for Budget Keto

Meal prepping can save you both time and money. Here are some tips to make the process smoother:

Batch Cooking: Prepare large portions of meals like chili or egg roll in a bowl and portion them into containers for the week.

Use Your Freezer: Freeze leftovers in single servings for quick meals later.

Invest in Quality Containers: Products like Prep Naturals Glass Meal Prep Containers are highly-rated and keep your meals fresh.

• Price: About $30 for a 5-pack.

Conclusion

Eating keto on a small budget is entirely possible with a little planning, smart shopping, and creative cooking. By focusing on affordable staples like eggs, ground meat, and low-carb vegetables, you can create delicious meals that align with your keto goals without overspending.

Start by trying the budget-friendly recipes above, stock up on pantry essentials, and explore affordable products like almond flour and coconut oil. With these tools and tips, you’ll not only stick to your budget but also thrive on the keto lifestyle!