Cheap Keto Meals Under $5

Eating Keto on a Budget

The ketogenic (keto) diet has become incredibly popular over the last few years. This very low-carb, high-fat diet can provide numerous health benefits - from weight loss to reduced inflammation. However, one major complaint about the keto diet is that it can be expensive to maintain.

Many keto staple foods like meat, fish, eggs and low-carb vegetables tend to cost more than high-carb ingredients like pasta, bread and rice. Despite this, it is possible to follow a keto diet without spending a fortune. Here are some budget-friendly tips for eating keto, as well as 10 delicious keto recipes you can make for $5 or less.

Tips for Saving Money on Keto

Here are some simple ways to cut down the costs of your low-carb, high-fat diet:

• Plan your weekly meals in advance. Meal prepping saves time and money.
• Buy cheaper cuts of meat like chicken thighs rather than breasts.
• Purchase fattier cuts of meat which are usually cheaper.
• Stock up on keto staples when items go on sale.
• Shop at discount grocery stores like Aldi or Lidl.
• Cook at home rather than eating out. Restaurant meals tend to be higher in carbs and cost more.
• Batch cook soups, casseroles etc. to have inexpensive leftovers.
• Try making some keto substitutes from scratch like cauliflower rice and zoodles rather than buying expensive store versions.

Essential Keto Pantry Staples

Filling your kitchen with keto-friendly ingredients means you'll always have something on hand to throw together for a low-carb meal. Here are the most useful kitchen staples for budget keto meal prep:

• Eggs - One of the cheapest and most versatile high-protein, low-carb foods.
• Ground beef and chicken - More affordable than steak or chicken breast.
• Pork chops and shoulder - Cheap sources of meat.
• Frozen vegetables - Spinach, broccoli, cauliflower, green beans etc. Nutritious and low cost.
• Cheese - Choose blocks over pre-shredded to save money. Hard cheeses tend to be cheaper.
• Butter and ghee - Excellent sources of healthy fats for cooking.
• Olive oil and avocado oil - Ideal for dressings and frying.
• Nuts and seeds - Great for snacks and baking.
• Tofu and tempeh- Vegan protein options.
• Canned fish - An affordable way to add omega-3 fats.

10 Budget Keto Recipes

Here are 10 flavorful keto recipes you can make for under $5 per serving:

1. Baked Egg Cups

These grab-and-go egg muffins with bacon, cheese and veggies make the perfect quick breakfast or snack. They cost just over $1 per serving to make.

2. Tuna Salad Lettuce Wraps

Lettuce leaves stuffed with tasty tuna salad provide a fresh and portable lunch for around $1.60 per wrap.

3. Sheet Pan Sausage and Veggies

Dump chicken sausage, broccoli, bell peppers, onion and garlic on a baking sheet then roast until crisp-tender. At only $1.30 per serving, it's budget meal prep at its best.

4. Creamed Spinach

This luscious, creamy dish uses minimal ingredients. For $1.70 per portion, it makes the perfect keto side to complement grilled meat or fish.

5. Zucchini Lasagna

Using zucchini slices instead of pasta sheets helps keep carbs low and costs down in this epic vegetarian main meal. Just $3.60 per generous slice.

6. Chicken Cauliflower Fried Rice

Cauliflower rice is a genius substitutions for regular rice in this quick keto chicken fried rice recipe. Each generous serving works out to $3.30.

7. Keto Burgers

Beef patties served in fluffy baked cheese buns keep this juicy burger recipe keto-friendly. Impressively, each hearty burger costs only $2 to make.

8. Broccoli Cheese Soup

This deliciously creamy, low-carb soup is mainly made using broccoli, stock, cream cheese and cheddar. Just $1.50 per bowl.

9. Loaded Cauliflower Bake

Bacon, sour cream, cheese and cauli come together to create comfort food magic. For $4 per large slice, this veggie dish makes an awesome meal.

10. Easy Shrimp Stir Fry

A quick shrimp and veggie stir fry recipe flavored with ginger, sesame oil and oyster sauce. Approximately $3.50 for a generous serving.

As you can see, it really is possible to follow a ketogenic diet on a budget. With a bit of planning and clever use of low-cost ingredients, you can enjoy delicious high-fat, low-carb meals without spending a lot.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.