Cooking keto at home is easy with this cheat sheet: pick a protein, a side, and a sauce. Stock your freezer with proteins and veggies, and keep a few fresh herbs and dairy on hand. With minimal prep and endless variety, you’ll have quick, delicious meals ready in no time!
Keto Meal Builder
Step 1: Select Protein
Your meal starts with a high-quality protein. This cheat sheet includes versatile options like Tassie salmon, chicken breast, beef scotch fillet, lamb cutlets, prawns, and even plant-based tofu.
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Tassie Salmon
150g per serve
Sauté: 3-4 min per side
Air Fry: 8-10 min at 200°C
Air Fry Frozen: 10-12 min at 200°C
Macros: Cal: 309 | Pro: 32.3g | Fat: 20.3g | Net Carb: 0g
Season with: Salt, pepper, lemon, and dill
Approximate Price per kg (Coles): $29.99 -
Chicken Breast
150g per serve
Sauté: 4-5 min per side
Air Fry: 18 min at 200°C
Air Fry Frozen: 20-25 min at 200°C
Macros: Cal: 153 | Pro: 32.6g | Fat: 1.4g | Net Carb: 0g
Season with: Lemon, herbs, garlic, or paprika
Approximate Price per kg (Coles): $13.00 -
Beef Scotch Fillet
150g per serve
Sauté: 3 min per side
Air Fry: 8 min at 200°C
Air Fry Frozen: 12 min at 200°C
Macros: Cal: 234 | Pro: 43g | Fat: 7.5g | Net Carb: 0g
Season with: Salt, pepper, garlic, or your favourite steak rub
Approximate Price per kg (Coles): $47.50 -
Barramundi Fillets
150g per serve
Sauté: 3-4 min per side
Air Fry: 10-12 min at 200°C
Air Fry Frozen: 12-15 min at 200°C
Macros: Cal: 268.5 | Pro: 29.7g | Fat: 1.8g | Net Carb: 0.15g
Season with: Lemon, parsley, and olive oil
Approximate Price per kg (Coles): $27.99 -
Lamb Cutlets
150g per serve
Sauté: 3-4 min per side
Air Fry: 8-10 min at 200°C
Air Fry Frozen: 12-15 min at 200°C
Macros: Cal: 351 | Pro: 27.9g | Fat: 27g | Net Carb: 0g
Season with: Rosemary, garlic, and olive oil
Approximate Price per kg (Coles): $33.00 -
Minced Kangaroo
150g per serve
Sauté: 5-7 min (stirring)
Air Fry: 8-10 min (if shaped into patties)
Air Fry Frozen: 18 min (if shaped into patties)
Macros: Cal: 142.5 | Pro: 27g | Fat: 2.9g | Net Carb: 3.1g
Season with: Worcestershire sauce, onion, and garlic
Approximate Price per kg (Coles): $20.00 -
Prawns
150g per serve
Sauté: 2-3 min per side
Air Fry: 4-5 min at 200°C
Air Fry Frozen: 6-8 min at 200°C
Macros: Cal: 99.3 | Pro: 21.6g | Fat: 1.3g | Net Carb: 0g
Season with: Garlic, butter, and chilli
Approximate Price per kg (Coles): $20.00 -
Firm Tofu
Sauté: 5-7 min (stirring or searing)
Air Fry: 10-12 min at 200°C
Air Fry Frozen: 12-15 min at 200°C
Macros: Cal: 144 | Pro: 15g | Fat: 9g | Net Carb: 2g
Season with: Soy sauce, garlic, ginger, or your favourite marinade
Approximate Price per kg (Coles): $3.80
2. Pick a side
Keto sides are quick, healthy, and easy to prepare. Options like broccoli, green beans, cauli rice, or zucchini fries are ideal for adding variety to your meals.
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Broccoli Florets
Air Fry: 5-7 minutes at 200°C (400°F) with olive oil and salt.
Grill: 3-5 minutes per side over medium-high heat, brushed with olive oil.
Sauté: 5-6 minutes over medium-high heat with olive oil and garlic, stirring occasionally.
Optional: Sprinkle with parmesan or red pepper flakes for added flavour. -
Green Beans
Air Fry: 5-7 minutes at 200°C (400°F) with olive oil, salt, and pepper.
Grill: 3-4 minutes per side over medium-high heat, brushed with olive oil.
Sauté: 5-7 minutes over medium-high heat with olive oil and garlic, stirring frequently.
Optional: Add lemon juice or chilli flakes for extra zest. -
Broccolini
Air Fry: 5-7 minutes at 200°C (400°F) with olive oil and salt.
Grill: 3-5 minutes per side over medium-high heat, brushed with olive oil.
Sauté: 5-7 minutes over medium-high heat with olive oil and garlic, stirring occasionally.
Optional: Add lemon juice, parmesan, or chilli for extra flavour.
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Zucchini Fries
Ingredients: 2 medium zucchinis, 1/2 cup almond flour, 1/4 cup grated parmesan, 1 tsp garlic powder, 1 tsp paprika, 1 egg (beaten), salt, and pepper.
Method: Slice zucchinis into fries. Mix almond flour, parmesan, garlic powder, paprika, salt, and pepper in a bowl. Dip zucchini in beaten egg, then coat in the flour mixture. Air fry at 200°C (400°F) for 8-10 minutes until crispy, shaking halfway. -
Mushrooms
Air Fry: 6-8 minutes at 200°C (400°F) with olive oil, garlic, and thyme.
Grill: 4-5 minutes per side over medium-high heat, brushed with olive oil.
Sauté: 5-7 minutes over medium-high heat with butter and garlic, stirring occasionally.
Optional: Add soy sauce or parsley for extra flavour. -
Cauli Rice
Serving Size: 1 cup (approx. 150g cooked)
Macros: Cal: 50 | Pro: 2g | Fat: 0.5g | Net Carb: 2g
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Zoodles
Serving Size: 1 cup (approx. 150g raw zucchini)
Macros: Cal: 27 | Pro: 2g | Fat: 0g | Net Carb: 4g
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Creamy Cauli Mash
Serving Size: 150g (approx. 1.5 cups cooked)
Macros: Cal: 52 | Pro: 2g | Fat: 2.5g | Net Carb: 3.5g
3. Pick a gravy or sauce
This cheat sheet includes flavour-packed sauces and marinades like garlic butter, chimichurri, tandoori, and creamy mushroom. These are simple to make and elevate even the simplest dish.
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Garlic Butter Sauce
Ingredients: 2 tbsp butter, 2 minced garlic cloves, 1 tbsp parsley, salt, and pepper.
Method: Melt butter in a pan, sauté garlic for 1 minute, stir in parsley, and season to taste.
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Creamy Mushroom Sauce
Ingredients: 1 cup sliced mushrooms, 1/2 cup heavy cream, 1/4 cup chicken stock, 1 tbsp butter, salt, and pepper.
Method: Sauté mushrooms in butter, add stock and cream, simmer for 5 minutes, and season.
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Lemon Herb Sauce
Ingredients: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 tsp chopped dill or parsley, salt, and pepper.
Method: Whisk ingredients together and drizzle over meat or veggies.
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Chimichurri Sauce
Ingredients: 1/4 cup olive oil, 2 tbsp red wine vinegar, 1/2 cup parsley, 2 garlic cloves, 1/2 tsp chilli flakes, salt, and pepper.
Method: Blend all ingredients together until smooth.
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Spicy Sriracha Mayo
Ingredients: 3 tbsp mayonnaise, 1 tbsp sriracha, 1 tsp lime juice.
Method: Mix ingredients in a bowl until well combined.
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Coconut Curry Sauce
Ingredients: 1/2 cup coconut milk, 1 tsp curry powder, 1/2 tsp turmeric, 1/4 tsp chilli flakes (optional), and salt.
Method: Heat coconut milk in a pan, stir in curry powder, turmeric, and chilli flakes, simmer for 3-4 minutes, and season.
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Garlic Yogurt Sauce
Ingredients: 1/2 cup plain Greek yogurt, 1 minced garlic clove, 1 tsp lemon juice, 1 tbsp olive oil, salt, and pepper.
Method: Mix all ingredients in a bowl until well combined.
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Teriyaki Sauce
Ingredients: 1/4 cup coconut aminos, 2 tbsp keto-friendly sweetener, 1 tbsp rice vinegar, 1 tsp sesame oil, 1/2 tsp garlic powder, 1/2 tsp ginger powder, 1/2 tsp xanthan gum (optional).
Method: Combine all ingredients in a saucepan and simmer for 3-4 minutes until slightly reduced. -
Tandoori Marinade
Ingredients: 1/2 cup plain Greek yogurt, 1 tbsp tandoori spice mix, 1 tsp lemon juice, 1 minced garlic clove, 1 tsp grated ginger, and salt.
Method: Mix all ingredients in a bowl until smooth. Marinate meat or serve as a sauce. -
Parmigiana Topping
Ingredients: 1/4 cup sugar-free marinara sauce, 1/4 cup grated mozzarella cheese, 2 tbsp grated parmesan cheese, 1 slice of ham (optional), 1 tsp dried oregano.
Method: Spread marinara sauce over cooked chicken or beef, layer with ham (if using), sprinkle with mozzarella, parmesan, and oregano. Place in the air fryer at 200°C (400°F) for 3-5 minutes until the cheese is melted and bubbly.
How to Use This Cheat Sheet to Cook Keto Meals with Ease
If you’ve ever stood in the kitchen wondering what to cook for dinner, this cheat sheet is here to save the day. With a simple system of pick your protein, pick your side, and add a sauce or seasoning, you can create endless delicious keto meals without overthinking or overstocking. Let’s break it down!
Step 1: Pick Your Protein
Your meal starts with a high-quality protein. This cheat sheet includes versatile options like Tassie salmon, chicken breast, beef scotch fillet, lamb cutlets, prawns, and even plant-based tofu.
- Pro tip: Buy in bulk and freeze your proteins in 150g portions for easy meal prep. If frozen, your Ninja Duo air fryer can cook them straight from frozen—no defrosting needed.
Step 2: Pick Your Side
Keto sides are quick, healthy, and easy to prepare. Options like broccoli, green beans, cauli rice, or zucchini fries are ideal for adding variety to your meals.
- Frozen Veggies = Time Saved
Frozen veggies are your best friend. They’re just as nutritious as fresh, already prepped, and last longer. Keep a stash of frozen broccoli, cauliflower, and zucchini so you’ll always have something ready to toss in the air fryer or sauté on the stovetop. - Fresh Options for Variety
If you prefer fresh veggies like mushrooms or broccolini, they’re quick to prepare and store well in the fridge for a few days.
Step 3: Add a Gravy or Sauce
This cheat sheet includes flavour-packed sauces and marinades like garlic butter, chimichurri, tandoori, and creamy mushroom. These are simple to make and elevate even the simplest dish.
Stocking Up Made Simple
Cooking keto at home doesn’t mean running to the store every day. With a well-stocked freezer and pantry, you can prepare a variety of meals with minimal effort.
- Proteins: Buy fresh and freeze in portions.
- Veggies: Stock up on frozen veggies like cauli rice, zucchini, and broccoli. They’re already pre-cut and require zero prep.
- Fresh Items: The only fresh items you’ll likely need are dairy (butter, cream, Greek yogurt) and herbs (parsley, dill, or rosemary) for added flavour.
Why This System Works
- Minimal Prep: Most ingredients are frozen or pantry staples, so there’s no need to chop, clean, or measure extensively.
- Quick Cooking: Proteins and veggies cook in under 20 minutes in your air fryer or stovetop.
- Endless Variety: With so many combinations of proteins, sides, and sauces, you’ll never get bored of keto meals.
Example Meal in Minutes
- Air fry 150g of chicken breast at 200°C for 18 minutes.
- Air fry frozen broccoli florets for 7 minutes.
- Whip up a quick garlic butter sauce on the stovetop.
- Plate it all together for a flavour-packed keto meal in under 30 minutes.
With this cheat sheet and a bit of planning, you can say goodbye to decision fatigue and hello to simple, tasty keto meals. Stock up, keep it flexible, and enjoy cooking keto at home!