Na-eso a nri obere carb nwere ike inyere gị aka ifelata, belata cholesterol gị na ọbara mgbali ma belata ohere ị nwere maka ụdị ọrịa shuga 2. Ọ bụghị ihe ijuanya na ị kpebiela inye ya ohere. (Anyị na-ekele gị!) Ma ị ka chọrọ iri nri ndị dị ngwa ma dị mfe, ọ bụghị ikwu na-atọ ụtọ… ma anyị nwere naanị tiketi. Na-ewepụta echiche nri ehihie obere carb 50 iji mee ka ahụike gị dị mma atụmatụ nri ikuku.
RELATED: 65 Keto Dinner Recipe Echiche iji gbalịa n'abalị a
Foto: Liz Andrew/Styling: Erin McDowell
1. Oyi sesame kukumba noodles (carbohydrates 14g)
Ịgbakwunye tofu bred nke a zụrụ n'ụlọ ahịa ọ bụghị nanị na-eme ka nhazi a dị mfe, ma na-agbakwụnye protein ndị ọzọ iji mee ka afọ ju gị ruo mgbe nri abalị.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell
2. Chicken Bruschetta (carbohydrate 6 g)
Kedu ihe kpatara ị ga-eji na-enye nsogbu mgbe ọkụkọ gị dị crispy naanị ya? Ihe nzuzo dị na ijide n'aka na skillet gị na-ekpo ọkụ nke ọma iji mee ka ihe niile dị nro.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell3. Whole30 Chicken Meatballs na kọlịflawa osikapa na aki oyibo-Herb Sauce (17g carbs)
Ọ dịghị ihe megidere spaghetti ọdịnala na meatballs, mana nri ehihie a nwere obere carb nwere ike ịka mma. Bọọlụ anụ ahụ na-atọ ụtọ, dị nro ma na-atọ ụtọ, mana ọ gaghị etinye gị na coma carb site n'elekere 3 nke abalị.
Nweta uzommeputa
Ụlọ nri minimalist4. Ụdị ọkụkọ Caesar Salad (carbohydrate 8g)
Mafere croutons maka efere nke na-emechi naanị gram 8 nke carbs kwa nri. Na galik, oliv na Worcestershire na mgbakwasa, anyị na-ekwe nkwa na ị gaghị atụfu ihe ọ bụla.
Nweta uzommeputa
Dana Carpender/Keto maka Otu Akwụkwọ nri
5. Keto Steak na Blue Cheese Salad maka otu (carbohydrate 8g)
Ịkwesighi ịgbaso nri keto ka ị nweta uru ya dị ala. Salad a agaghị ekwe omume ngwa ngwa ma dị mfe mgbe ị na-eji steak fọdụrụ n'ime nri abalị ikpeazụ.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell6. Pesto Zoodles (carbohydrate 14g)
N'etiti ihendori na zoodles, ị na-ele naanị gram 14 nke carbohydrates n'otu nri. Nke a nwere ike ịbụ ọrụ ebube nri (na nke na-atọ ụtọ, na nke ahụ).
Nweta uzommeputa
Kitchen nwere oke ochicho7. Pesto dị ala-carb na kukumba mpịakọta Turkey (carbohydrate 2.5g)
Daalụ onye òtù Coterie Monique Volz, ị na-aga imeri oge nri ehihie. Nke a ọgbara ọhụrụ, ahụ ike were na toki pinwheels ga-akpali niile anyaụfụ sitere n'aka ndị ọrụ ibe gị.
Foto: Liz Andrew/Styling: Erin McDowell
8. Nkeji 20 Shrimp Scampi Zoodles (carbohydrate 16g)
Ma ị chere na ịrapagidesi ike na atụmatụ nri ahụike ga-ewe oge. Ị chọrọ ime ka efere a dị mfe karị? Bulie ụfọdụ noodles zukini ndị a zụtara ma mafee ihe niile na-agbagharị n'ụlọ.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell9. Nri-akwadebe Turkey Meatballs na zucchini noodles (28g carbs)
N'ezie, gram 28 nke carbs kwa ozi nwere ike iyi ka ọ dị ọtụtụ (karịsịa ma e jiri ya tụnyere ndị ọzọ na ndepụta a), mana chee echiche banyere ole carbs otu nnukwu efere ntutu isi mmụọ ozi ga-ebuli elu.
Nweta uzommeputa
GỤKWUO: Ezi ntụziaka zucchini 50 kacha mma na mbara igwe niile
Helen Cathcart/Tuscany10. Zucchini na tomato Ragù (carbohydrate 7 g)
Ọ bụrụ na e nwere otu ihe anyị maara n'ezie, ọ bụ na zukini bụ ihe oriri na-enweghị atụ (ihe fọrọ nke nta ka ọ bụrụ) na-enweghị carbless. Chee echiche banyere efere a dị ka nwa nwanne Ịtali mara mma nke ratatouille.
Nweta uzommeputa
Aubrie Pick/ Ezigbo ụtọ11. Salad tomato na Halloumi grilled na herbs (8g carbs)
Ọ bụghị naanị na salad a nwere chiiz halloumi grilled (isi ahịa anyị), mana ọ na-abịakọta ọnụ n'ime nkeji iri. Swoon .
Nweta uzommeputa
100 ụbọchị nke ezigbo nri12. Nri-Prep Creamy Kale Caesar Salad (8g carbs)
Anyị na-ahụ salad kale nke ụlọ ahịa zụtara wee bulite gị ụdị arụrụ n'ụlọ ka yi uwe na-enweghị mgbakwasa lemon-utoojoo. Na psst : Ọ na-efu ihe na-erughị kwa ozi ime.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell13. Greek Yogurt Chicken Salad juru ose (carbohydrate 16g)
Nke a abụghị salad ọkụkọ nke nne gị (enweghị iwe, Mama). Anyị na-atụgharị Mayonezi maka yogọt Greek na achịcha sanwichi maka ose mgbịrịgba na-ekpo ọkụ. Nri ehihie, pụọ.
Nweta uzommeputa
Erin McDowell14. Ihe mkpuchi letus Thai (carbohydrate 9g)
A bịa n'ịbelata carbs, onye ọ bụla maara aghụghọ kechie letus ntụkwasị obi. Ihe ha emela mara bụ na ụtọ ụtọ nke nri Thai bụ ụzọ amamihe dị na ya isi na-eri nri ehihie site na ọkọlọtọ ruo na-atọ ụtọ.
Nweta uzommeputa
Nye ụfọdụ oven15. Anụ anụ ọkụkọ nke a na-esi n'ọkụ n'ọkụ (carbohydrate 16g)
Ọ bụrụ na anụ ọkụkọ bụ otu nri, ha ga-abụ ọkacha mmasị anyị oge niile. Ya mere, eziokwu ahụ bụ na ụdị nke na-eri nri dị adị bụ egwu na ntị anyị.
Foto: Liz Andrew/Styling: Erin McDowell16. Chicken na Snap Pea Stir-Fry (carbohydrate 11g)
Ọ bụrụ na ị nwere ike wepụta nkeji 20 n'abalị Sọnde maka nkwadebe nri, ị ga-eri nri ehihie dị mma kwadebere maka izu niile.
Nweta uzommeputa
Di na nwunye na-eri nri dị ọcha17. Taco kọlịflawa osikapa efere (17g carbs)
Onye otu Coterie Liz Falcigno maara na a bịa na tacos, ọ bụ ihe dị n'ime ka ọ dị mkpa. Site na osikapa kọlịflawa cilantro na-atọ ụtọ na ndozi niile, ị gaghị echefu tortillas.
Ntụ ọka Yum18. Summer Chipotle Chicken Cobb Salad na Cilantro Vinaigrette (11g carbs)
Enwere ihe gbasara salad cobb nke na-eme ka anyị mara mma ọbụna mgbe anyị na-eri nri na tebụl anyị. Nke a nwere strawberries, ube oyibo na ọka iji buut.
Skinnytaste Otu na Emeela19. Obere ọkụkọ eghe eghe na efere Brussels shredded (carbohydrate 19g)
Brussels na-epulite na fry? Gịnị kpatara na ọ bụghị? Ha dị mma karịa osikapa, gbakwunyere ụzọ ha si enweta caramelized n'akụkụ ya * nsusu ọnụ onye isi nri.
Nweta uzommeputa
mmega ahụ iji belata abụba afọFoto: Liz Andrew/Styling: Erin McDowell
20. Quiche nwere ntụ ntụ nduku na-enweghị Gluten (carbohydrate 15g)
Ghichaa eriri ọdịnala ma ị nwetala onwe gị mpempe elu igwe dị ala. Anyị na-ejuputa ụdị anyị na kale, ma ọ bụrụ na ị nọ n'ọnọdụ maka nhicha ngwa nju oyi, akwụkwọ ndụ akwụkwọ ndụ ọ bụla ga-arụ ọrụ.
Nweta uzommeputa
GỤKWUO: 19 Ezi ntụziaka Quiche ị nwere ike (ma kwesị) rie nri abalị
Foto: Liz Andrew/Styling: Erin McDowell21. Obere Pizzas eggplant (carbohydrate 13g)
Ị nụla maka kọlịflawa pizza jikọrọ ọnụ… mana gịnị gbasara eggplant pizza jikọrọ ọnụ? Ị nwere ike ime ụmụ ọhụrụ ndị a n'abalị gara aga, wee kpoo ha ọkụ n'echi ya maka nri ehihie na-eju afọ dị ala.
Nweta uzommeputa
Dana Carpender/Keto maka Otu Akwụkwọ nri22. Keto Pasta na Lemon-Kale Chicken (carbohydrate 9g)
Ị nụtụla maka shirataki noodles? A na-eme ha site na ji, nnukwu eriri na obere kalori. Mmeri-mmeri-mmeri.
Nweta uzommeputa
Lexi'Ụlọ kichin dị ọcha23. Mediterenian tuna salad (12g carbs)
A na-atụba salad tuna tuna a n'ìhè, mmanya na-acha ọbara ọbara nke ga-eme ka ndị ọrụ ibe gị nwee anyaụfụ na ha emebeghị weta tuna n'ulo oru.
GỤKWUO: Ntụziaka salad Tuna dị mfe 14 ị nwabeghị
Nwuo-ighe24. Kung Pao Chicken (carbohydrate 17g)
Isi ihe a na-eji otu skillet na-achọ naanị nkeji iri nke oge gị. (N'agbanyeghị na anyị ga-eji obi ụtọ nye usoro nhazi a karịa nke anyị.)
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell25. Sesame-ginger Salmon sie na parchment (carbohydrate 21g)
Ụkpụrụ anyị, ruo mgbe ebighị ebi na mgbe niile? Mee ya n'ihu. Nri a dị nkeji 30 nwere ntakịrị nchacha, yabụ na ị gaghị echekwa obere nkwadebe nri izu ụka.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell26. Mpempe akwụkwọ-Pan Lemon Butter Veggies na soseji (carbohydrate 18g)
Nri aka aka nke nwere obere carb nwere naanị otu pan? Nke a na-enyocha igbe niile. Na n'ihi na ọ na-eme nri isii, ị ga-ezuru izu na mgbe ụfọdụ.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell27. Oyi lemon Zoodles (carbohydrate 8g)
Noodles zucchini na-abịakwa napụta ọzọ, anyị adịghị ewe iwe maka ya-karịsịa ebe ọ bụ na nke a dị iche iche, nri ehihie dị ọkụ na-abịakọta ọnụ naanị n'ime nkeji iri abụọ na ise.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell28. Cacio e Pepe kọlịflawa (8g carbs)
Oh hey, nri ehihie nke nrọ anyị. Anyị ga na-eri gị ụbọchị niile ruo mgbe ebighị ebi.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell29. Zoodle Stir-Fry (carbohydrates 18g)
Gịnị mere anyị ji amasị stew-fries? Oge ha dị iche iche na oge ọkụ ọkụ na-esi nri, maka ndị mbido. Ọzọkwa, efere a juputara na ọtụtụ veggies, ị gaghị echefu osikapa.
Nweta uzommeputa
Cotter crunch30. Igbe ọkụkọ Za'atar nwere tomato na kukumba Raita (carbohydrate 5.5g)
Ọ bụrụ na ị chere na ikiri oriri carbohydrate gị pụtara iri anụ anaghị eri anụ na ọkụkọ nkịtị, anyị na-ewepụta efere sitere n'ike mmụọ nsọ Middle Eastern iji gbanwee obi gị.
Ntụ ọka Yum31. Kọlịflawa eghe osikapa na crispy tofu (21.5g carbs)
Oh, kọlịflawa. Kedu ihe anyị ga-eme ma ọ bụghị gị? N'ezie ọ bụghị mee ntụzịaka nri maka nkeji iri na ise a… ma ọ bụ gosi ya onye ọ bụla nọ n'ọfịs.
Liz Moody/Ọkachamma ọnụ32. Zucchini Noodle Pad Lee Ew (carbohydrate 22g)
Nke a dị mma na-atụgharị na ọkacha mmasị Thai na-atụba noodles zukini sara mbara (kama omenala osikapa noodles ) na ginger, ihendori galik ị ga-aga gaga.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell33. Nkeji Paleo Egg Roll Bowl (carbohydrate 8g)
Nri nile na ọ dighi nke nkpọkọta? Ee, biko. Ọ bụrụ na ịnọbeghị n'ụgbọ okporo ígwè mpịakọta akwa akwa (ọ bụ ihe), ugbu a bụ oge.
Nweta uzommeputa
Aubrie Họrọ / rie ihe ị hụrụ n'anya34. Mpempe mmanụ aṅụ- Mọstad Pan Salmon (carbohydrate 23g)
Ntụziaka a dị mfe mpempe akwụkwọ ga-agbanwe gị ka ị bụrụ onye na-eri nri mmiri maka nri ehihie n'ezie. (Igodo bụ ọ bụghị iji kpoo ya na microwave.)
Nweta uzommeputa
Swayampurna Mishra / kichin India m35. 40 nkeji Saag Paneer (carbohydrate 14g)
A na-eju nri ndị India a na-esi ísì ụtọ, ihe fọdụrụ na-akawanye mma ma na-atọkwu ụtọ ka ha na-anọdụ ala na ngwa nju oyi.
Nweta uzommeputa
Helene Dujardin/ Akwụkwọ nri nri Vegan Keto dị mkpa36. Vegan keto aki oyibo curry (10g carbs)
Dabere na osisi? Lelee. Keto-enyi na enyi? Lelee. Anyị maara na e nwere ihe mere nri a ji amasị anyị.
Nweta uzommeputa
Efere A kọwapụtara37. Cumin Beef Stir-Fry (carbohydrate 10g)
Nri Sichuan a na-esi ísì ụtọ, na-esi ísì ụtọ na ọ dị mfe ime. Ihe niile ị chọrọ bụ wok na-ekpo ọkụ (ma ọ bụ skillet) na agụụ.
Nwuo-ighe38. Gochujang Chicken Stir-Fry (carbohydrate 22g)
Ị nwala gochujang ma? Achịcha chili ndị Korea juputara na ụtọ ụtọ, yana igodo maka nri ọkụkọ ngwa ngwa a.
Nweta uzommeputa
Hey Keto Mama39. Keto Chicken Pesto Burgers (carbohydrate 3g)
Anyị achọpụtala nkọwa nke enweghị bun, enweghị nsogbu, ọ bụkwa protein ndị burgers juru n'ọnụ. Na-ejere ha ozi n'elu akwa akwụkwọ nri ma echefula cheese ahụ.
Foto: Liz Andrew/Styling: Erin McDowell40. 15 nkeji Skillet ose Steak (carbohydrate 12g)
Nye anyị skillet na anyị ga-enye gị ihe mere ị ga-eji nwee obi ụtọ maka nri ehihie echi. Nri a nwere obere kalori na-ewe obere oge iji mee karịa ka ọ na-enye ịtụ nnyefe.
Nweta uzommeputa
Foto/Styling: Katherine Gillen41. Lemon salmon na galiki na thyme (carbohydrate 3g)
Ọbụghị naanị na usoro nri nwere obere carb chọrọ naanị ihe isii, mana ọ dịkwa njikere na nkeji iri abụọ na ise.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell42. Zoodles na Tomato Sauce na Mozzarella (22g carbs)
Ọ bụrụ na ị na-atụ uche pasta ahụ, kwụọ ụgwọ site n'ịgwọ onwe gị na mozz ọhụrụ. I kwesiri ya.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell43. Shrimp na kọlịflawa Grits na Arugula (carbohydrate 13g)
Ee, anyị ga na-etikwa mkpi cheese ndị ahụ maka nri ụtụtụ. (Ọ dịghị ụtọ na anụ ezi na àkwá bụ keto?)
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell44. Keto Sheet-Pan Chicken na Rainbow Veggies (carbohydrate 35g)
Nri a na-anya isi ntakịrị karịa otu ụzọ n'ụzọ anọ nke eriri a na-atụ aro kwa ụbọchị. (Wepụ gram isii nke eriri ahụ na mkpokọta carbs na ị na-agbada ruo 29g net carbs kwa efere.)
Nweta uzommeputa
Kelsey Preciado / Unbelievabowl Paleo45. Ọkụ Ginger-Scallion anụ ezi & Kale Salad (carbohydrate 19g)
Ọ bụrụ na ịhụta kale siri ike iri raw, ịsa ya na mgbakwasa mmanụ aṅụ-ginger ga-abụ nnukwu enyemaka.
Nweta uzommeputa
Leslie Too/Keto ozugbo46. Keto Instant ite Greek kọlịflawa osikapa (carbohydrate 6g)
BRB, na-eri oke anyị na feta na oliv kalamata. (PS, achịcha pita nwere obere carb dị.)
Nweta uzommeputa
MELLISSA SEVIGNY/SQUEAKY KETO dị ọcha47. Ihe niile Chicken Wings (1g carbs)
Tụlee ihe ndị a kachasị ọhụrụ ị ga-aga ụbọchị egwuregwu appetizer .
Nweta uzommeputa
Esteban Castillo / Chicano na-eri48. Shrimp na galik Mojo (carbohydrate 3g)
Na-efe ahịhịa galik ndị a n'elu osikapa kọlịflawa ma ọ bụ pasta nwere obere carb ma ọ bụrụ na ị ga-emerịrị ya. Ma ha na-atọ ụtọ nke ukwuu na Chineke naanị ha.
Nweta uzommeputa
Foto: Nico Schinco/Styling: Aran Goyyahan49. Ofe ọkụkọ lemon-ginger ose (carbohydrate 12g)
Otu slurp na ị gaghị elekwa ofe noodle ọkụkọ mkpọ otu ụzọ ọzọ.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell50. Kọlịflawa eghe osikapa (carbohydrate 23g)
Akwa na-agba ọsọ agaghị eme gị ihe ọjọọ, ọkachasị n'elu isi nri a.
Nweta uzommeputa
RELATED: 40 Keto Chicken Recipes Ị nwabeghị