Going gluten-free and following a keto diet can be a great way to jumpstart healthy eating habits. For those looking to lose weight, reduce inflammation, and get into ketosis quickly, the two diets together can provide an ideal solution. Have you recently made the switch to healthy eating and are looking for delicious, low-carb recipes that are also gluten-free? If so, then this article is perfect for you! We’ve rounded up some of the best keto gluten-free recipes around. Whether it’s breakfast, lunch, dinner or dessert – we have something to satisfy every craving. From easy one-pan meals to decadent desserts, these recipes will make your mouth water and help keep you on track with your diet goals. So get ready to explore a world of tasty possibilities – here are the best keto gluten-free recipes!
Keto Gluten-Free Breakfast Recipes
Finding keto gluten free bread recipes that are easy to work with would change your breakfast table. So could finding a new way to make a delicious egg dish or breakfast bowl. Here are some of our favorite gluten-free and keto recipes for starting your day off right:
Keto, Gluten-Free Bread With Yeast (1)
Hankering for a sandwich first thing in the morning, but trying to stay gluten-free and keto? Try this recipe for some delicious bread you can use for sandwiches or toast.
- 2 teaspoons active dry yeast
- 2 teaspoons inulin or maple sirup, honey, to feed the yeast
- ½ cup water lukewarm between 105-110°F
- 1 ¾ cups almond flour
- ¾ cup golden flaxseed meal finely ground
- ¼ cup whey protein isolate
- 2 tablespoons psyllium husk finely ground
- 2 teaspoons xanthan gum or 4 teaspoons ground flaxseed meal
- 2 teaspoons baking powder
- 1 teaspoon kosher salt
- ¼ teaspoon cream of tartar
- ⅛ teaspoon ground ginger
- 1 egg at room temperature
- 3 egg whites about 3, at room temperature
- ¼ cup grass-fed unsalted butter or ghee, melted and cooled
- 1 tablespoon apple cider vinegar
- ¼ cup sour cream or coconut cream + 2 tsp apple cider vinegar
- Prepare an 8.5 x 4.5 inch loaf pan by lining it with parchment paper or spraying it with non-stick oil.
- Feed the yeast. In a large bowl, combine the yeast, inulin, and warm water. Stir to dissolve and allow the mixture to sit for 7 minutes until foamy. Look for the “yeast bloom” when it’s ready.
- Mix the dry ingredients. In a separate bowl, mix together the almond flour, flaxseed meal, whey protein isolate, psyllium husk, xanthan gum, baking powder, salt, cream of tartar, and ground ginger.
- The yeast should be ready by now. If not, allow it to sit for a few more minutes until foamy. Or start again with fresh yeast.
- To the proofed yeast, add the egg, egg whites, melted cooled butter or ghee, and apple cider vinegar. Mix until everything is well combined.
- Alternate adding the flour mixture and sour cream or coconut cream, stirring after each addition until everything is well combined.
- Transfer the dough to the prepared loaf pan and spread it evenly with a rubber spatula. Cover the pan with a cloth and let it rise for 45 minutes.
- Preheat your oven to 350°F. Bake the bread for 40-45 minutes. The top should be golden and a toothpick inserted into the center should come out clean.
- Allow the bread to cool for at least 15 minutes before slicing and serving. Enjoy!
Nutrition (per slice): Calories: 174kcal | Carbohydrates: 6g | Protein: 5g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 26mg | Sodium: 254mg | Potassium: 83mg | Fiber: 4g | Vitamin A: 165IU | Calcium: 60mg | Iron: 1mg
Keto, Gluten-Free Baked Avocado And Egg (3)
Start your day off with a nutrient-packed dish of deliciousness. This recipe is both easy and quick to prepare.
- 1 California avocado
- 2 eggs
- Miso “Butter”
- Japanese Chili Pepper Ichimi Togarashi, for garnish
- Preheat your oven to 425°F (218°C).
- Cut the avocado in half, remove the pit, and carefully scoop out a majority of the flesh, leaving just enough so the walls of the skin hold their shape.
- Carefully crack an egg into each avocado half. Bake them for 15-20 minutes, or until the egg whites are cooked and the yolks are still slightly runny.
- When the eggs are cooked, remove them from the oven and top each avocado with a dollop of miso butter. Sprinkle with some Japanese chili pepper flakes and serve. Enjoy!
Keto, Gluten-Free Breakfast Smoothie
If you wake up too full for breakfast, try this easy keto and gluten-free smoothie to get your day off on the right foot.
- ¼ cup unsweetened almond milk
- ½ cup cottage cheese
- 2 tablespoon unsweetened cocoa powder
- 1 scoop whey protein powder
- ½ teaspoon chocolate liquid stevia
- Simply combine all the ingredients in your blender and blend until smooth. Enjoy this delicious breakfast smoothie!
- Serve chilled for best taste.
Keto Gluten-Free Dessert Recipes
Dessert-lovers rejoice! These Keto-friendly and gluten-free dessert recipes are sure to satisfy your sweet tooth.
Keto Chocolate Cheesecake Mousse (4)
Rich, thick, and creamy- this Keto chocolate cheesecake mousse is sure to become a family favorite., or the perfect way to end a special meal.
- 8 oz – Cream Cheese
- ¼ cup – Allulose or Erythritol
- 1 cup – Sugar-free Dark Chocolate Chips
- 1 cup – Heavy Whipping Cream (keep it cold)
- ½ tsp – Flaky Salt
- Optional: Berries for garnish
- Start by softening the cream cheese in the microwave—it must be at room temp for it to blend smoothly. Once softened, use a mixer to beat the cream cheese and sweetener for 1-2 minutes until creamy.
- Melt the chocolate chips in a double boiler over medium-low heat. Once melted, let cool for 5 minutes.
- Pour the cooled chocolate into the bowl with the cream cheese and mix until combined.
- In a separate bowl, beat the heavy whipping cream and salt on high speed until stiff peaks form. Gently fold in the whipped cream into the cream cheese-chocolate mixture until completely blended.
- Divide the mousse among 4 glasses and chill for at least 2 hours. Garnish with berries and serve! Enjoy!
Servings: 4 cups
Nutrition (per serving: 1/4 of recipe): Calories: 547 | Fat: 52.7g | Protein: 5.2g | Net Carbs: 6.2g
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Keto Chocolate Hazelnut Cookies (10)
These crunchy no-bake keto cookies are full of flavor and texture. Enjoy them with a cup of coffee or tea for a perfect afternoon treat!
- ¾ cup coconut flour
- 2 cups homemade “Nutella”
- ½ cup keto maple syrup or monk fruit maple syrup
- 1 cup crushed hazelnuts
- 1 tablespoon milk of choice
- In a medium bowl, mix together the coconut flour and homemade “Nutella” until well combined.
- Add in the syrup of choice and mix until completely blended.
- Add in the crushed hazelnuts and milk of choice, stirring to combine.
- Form the dough into tablespoon-sized balls and place on a parchment lined baking sheet.
- Press each cookie with a fork to flatten slightly. Place the pan in the freezer for 30 minutes to chill.
- Once chilled, enjoy! Store any leftover cookies in an airtight container in the refrigerator.
Nutrition (per 1 Cookie): Calories: 103kcal | Carbohydrates: 4.5g | Protein: 4.5g | Fat: 7.5g | Potassium: 3mg | Fiber: 2.7g | Vitamin A: 200IU | Vitamin C: 2.5mg | Calcium: 50mg | Iron: 0.7mg
Keto, Gluten-Free Lunch And Dinner Recipes
These keto and gluten-free lunch and dinner recipes are sure to satisfy your cravings and keep you on track with your health goals. They’re easy to make, full of flavor, and sure to become family favorites.
Keto, Gluten-Free Pizza Stuffed Peppers (13)
Bye bye pizza crust, hello stuffed peppers! Bell peppers are the perfect vessel for a keto-friendly pizza stuffing. Not to mention, they’re packed with antioxidants and vitamins!
- 4 bell peppers any color
- 1 tbsp coconut oil
- 1 small onion chopped
- 4 garlic cloves minced
- ½ lb ground beef
- 2 cups cauliflower rice about 1/2 head of cauliflower
- ½ tsp sea salt
- ¼ tsp ground black pepper
- 1 cup gluten-free marinara or pizza sauce (sugar free)
- 1 tsp dried oregano
- 2 oz chopped pepperoni or compliant prosciutto or salami for Whole30
- Optional: Shredded cheese for keto
- Chopped basil leaves, red pepper flakes, garlic powder, and/or your favorite topping for garnish
- Preheat the oven to 400°F (200°C). Cut peppers in half lengthwise and remove stems, seeds, and membranes. Place cut side up on a baking sheet and bake for 20 minutes.
- Meanwhile, heat oil in a large skillet over medium heat. Add onion and garlic and cook for 3 minutes. Add ground beef, cauliflower rice, salt, pepper, oregano, and pepperoni (or prosciutto/salami). Cook for 8 minutes, stirring occasionally.
- Remove peppers from the oven and spoon in the beef mixture evenly. Top with marinara sauce and shredded cheese (optional).
- Bake for 20 more minutes, or until peppers are tender. Garnish with basil leaves, red pepper flakes, garlic powder and/or your favorite topping.
Nutrition (per stuffed bell pepper): Calories: 250kcal | Carbohydrates: 6g | Protein: 13g | Fat: 15g | Saturated Fat: 7g | Cholesterol: 40mg | Sodium: 671mg | Potassium: 794mg | Fiber: 5g | Vitamin A: 3990IU | Vitamin C 182.6mg | Calcium: 2.6mg | Iron: 1mg | Sugar: 9g
Keto, Gluten-Free Herbed Chicken And Mushrooms (14)
You only need one pan and a few simple ingredients to make this delicious keto and gluten-free dinner. Serve it with a side of roasted veggies (or cauliflower rice) for a complete meal.
- 8 bone-in, skin-on chicken thighs
- 2 teaspoons sea salt
- ½ teaspoon black pepper
- 1 tablespoon plus 1 teaspoon dried oregano
- 1 tablespoon plus 1 teaspoon dried thyme
- 1 tablespoon plus 1 teaspoon dried rosemary
- 2 tablespoons olive oil
- 8 ounces cremini mushrooms, quartered
- 2 cloves garlic, minced
- 1 cup chicken stock
- 2 tablespoons Dijon mustard
- Torn fresh parsley or basil, optional as garnish
- Preheat the oven to 400°F (200°C).
- In a small bowl, whisk together the sea salt, black pepper, oregano, thyme and rosemary. Rub mixture over chicken pieces.
- Heat oil in a large skillet over medium-high heat. Add chicken and cook for 5 minutes per side or until golden brown.
- Add mushrooms, garlic and remaining herbs to the skillet. Cook for 5 minutes more, stirring occasionally.
- Add chicken stock and mustard and bring to a simmer. Transfer skillet to the oven and bake for 20 minutes, or until chicken is cooked through
- Garnish with torn fresh parsley or basil, if desired. Serve hot.
Nutrition (per serving): Calories: 418 | Carbohydrates: 2.5g | Protein: 53g | Fat: 29g
What Is The Difference Between Keto And Gluten-Free?
Keto and gluten-free diets have some similarities, but they are also quite different. Both diets restrict certain foods, and ultimately aim to improve health.
The main difference between a keto diet and a gluten-free diet is the type of food restricted in each one. The gluten-free diet eliminates all foods containing the protein gluten while the keto diet eliminates high-carbohydrate foods and focuses on healthy fats. (5) (7) .
The keto diet is centered on maintaining low levels of carbohydrates in order to reach a state of ketosis, which involves burning fat for fuel instead of carbohydrates (8). This means that most grains, sugar, fruits, and starches are restricted on a keto diet.
A gluten-free diet eliminates all wheat, barley, and rye products which contain gluten.
Gluten is found in many foods such as breads, pastas, cereals, and certain processed snacks. However, there are plenty of alternative grains such as quinoa, buckwheat and amaranth which are gluten-free and can be eaten on a gluten-free diet.
In addition to the food restrictions, keto and gluten-free diets also differ in their health benefits. The keto diet has been shown to improve metabolism, decrease inflammation, reduce hunger levels, and increase energy levels (12).
A gluten-free diet has been found to reduce the risk of certain autoimmune diseases, improve digestion, and reduce symptoms of chronic fatigue (6).
Ultimately, both keto and gluten-free diets can be beneficial for improving overall health. It is important to speak with a healthcare professional before starting any new diet plan in order to determine what works best for you.
Can You Go Keto If You’re Gluten Intolerant?
Yes, you can go keto if you’re gluten intolerant. In fact, a ketogenic diet is an excellent option for those with gluten intolerance because it eliminates most processed and refined carbohydrates from your diet, which are typically sources of wheat-based products that contain gluten.
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How To Do A Keto Gluten-Free Diet
When starting a ketogenic diet, focus on eating plenty of healthy fats and proteins, as well as non-starchy vegetables. Avoid processed foods that may contain gluten and focus on whole, unprocessed sources of nutrition such as:
- Fresh fruits and vegetables
- Nuts and seeds
- Fish and seafood
- Organic or grass-fed meats
- Coconut and olive oil
- Unsweetened dairy products
By following this approach, you can manage your symptoms and still enjoy the health benefits of a ketogenic diet. Additionally, there are now many gluten-free options available in grocery stores, making it easier to stick with a gluten-free, ketogenic diet.
With some planning and preparation, you can enjoy a healthy and delicious gluten-free keto meal plan.
What Are The Benefits Of Keto For Those With Gluten Intolerance?
The biggest benefit of a ketogenic diet for those with gluten intolerance is that it eliminates processed and refined foods from the diet. This helps to avoid potential triggers of gluten-related symptoms and reduces inflammation (11).
A ketogenic diet is also naturally low in gluten, so it eliminates the need for people with gluten intolerance to be overly restrictive about their food choices.
The high fat content of a ketogenic diet can also be beneficial for those with gluten intolerance.
Healthy fats such as coconut oil, avocado, and olive oil provide essential vitamins and minerals that may be difficult to obtain on a gluten-free diet. They can also help to increase satiety and reduce inflammation, both of which are important for maintaining good health (2).
In addition, the high protein content of a ketogenic diet can provide essential amino acids that may not be readily available in many gluten-free foods. This can help those with gluten intolerance to maintain a healthy weight and proper nutrient balance.
Finally, the low-carbohydrate nature of a ketogenic diet can be beneficial for those with gluten intolerance. It helps regulate blood sugar levels, which is important for managing glucose intolerance and other associated metabolic issues (9).
In addition, it can also help curb cravings for refined carbohydrates that may trigger gluten-related symptoms.
What Are The Risks Of Keto For Those With Gluten Intolerance?
Although a ketogenic diet can be beneficial for those with gluten intolerance, it’s important to understand the potential risks. As with any radical change in diet, there can be side effects that may present a challenge.
Here are some things to consider when deciding whether or not the keto diet is right for you:
The ketogenic diet emphasizes a high fat intake and limits carbohydrates, which means it can be difficult to get all the necessary vitamins and minerals. This can lead to deficiencies in certain nutrients, including iron and B vitamins.
A high-fat diet can be difficult for those with gluten intolerance to digest, leading to issues like bloating, constipation, or diarrhea. Additionally, eating a lot of fatty foods can put more strain on the digestive system.
As the body transitions from burning glucose to burning fat, it’s common to experience symptoms of keto flu. This can include headaches, fatigue, and dizziness (7).
Blood Sugar Issues
Because the keto diet involves cutting out many foods that contain large amounts of carbohydrates, it can be difficult to maintain healthy blood sugar levels. This can lead to hypoglycemia or hyperglycemia if you’re not careful with your eating habits.
Although there are risks associated with a ketogenic diet, with careful planning and monitoring these risks can be minimized. If you are considering a keto diet, it’s important to speak with your doctor or a nutritionist to make sure that the plan is right for you. This way, you can ensure that you get all the necessary nutrients while still reaping the benefits of ketosis.
The Bottom Line
These Keto and gluten-free recipes are a great way to enjoy delicious meals without sacrificing taste. Whether you’re looking for lunch, dinner, or a snack, these recipes have got you covered. Go ahead and try them out – your taste buds won’t be disappointed.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- (Soft ‘N Fluffy!) Sandwich Bread With Yeast 🍞 gluten free, keto & paleo (2019, gnom-gnom.com)
- A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion (2017, biomedcentral.com)
- Baked Avocado and Egg with Miso “Butter” Recipe (Power Food) – Jeanette’s Healthy Living (2012, jeanetteshealthyliving.com)
- Chocolate Cheesecake Mousse [Low-carb, Keto, Sugar-free] (n.d., chef-michael.com)
- Gluten-Free Diet: Gaps and Needs for a Healthier Diet (2019, mdpi.com)
- Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients (2018, ncbi.nlm.nih.gov)
- Ketogenic Diet (2022, ncbi.nlm.nih.gov)
- Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks (2021, frontiersin.org)
- Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes (2019, mdpi.com)
- No Bake Paleo Vegan Chocolate Hazelnut Cookies (2018, thebigmansworld.com)
- The Impact of Low-FODMAPs, Gluten-Free, and Ketogenic Diets on Gut Microbiota Modulation in Pathological Conditions (2019, mdpi.com)
- The Potential Health Benefits of the Ketogenic Diet: A Narrative Review (2021, mdpi.com)
- Whole30 & Paleo Pizza Stuffed Peppers (n.d., whatgreatgrandmaate.com)
- Whole30 Herbed Chicken and Mushrooms (2017, peaceloveandlowcarb.com)