Keto Meal Plan: 5 Easy Weeknight Dinner Recipes and Printable Grocery List

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This easy keto meal plan includes 5 dinner ideas for busy weeknights!

keto zucchini pizza casserole on spatula

Love saving time & money with meal plans?

If you often find yourself without the time to cook a delicious keto dinner from scratch, one of the best ways to keep your table full of tasty keto meals (and prevent eating out too often) is meal planning!

While it can be a little difficult to plan dinners for a whole week–especially if it’s something you’ve never done before–we’re making it easy with these five crowd-pleasing + easy keto dinner recipes and a detailed, printable grocery list to go along with them. 🙌 This is such an easy keto meal plan to follow.


Zucchini pizza casserole easy keto weeknight dinner

This low-carb Zucchini Pizza Casserole has the crispiest crust and is so easy to throw together on a Monday night!

As far as easy keto dinner recipes go, this pizza casserole should be at the top of your list. 😋 Plus, the toppings are super customizable so everyone can make a version that includes their favorites.

Click here for the printable recipe.

Ingredients:

  • 4 cups of zucchini, shredded (3 medium or 5 small)
  • 1/4 teaspoon salt
  • 1/2 cup parmesan cheese, grated
  • 2 eggs
  • 1 1/2 cups mozzarella, shredded, divided
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 2 tablespoons olive oil
  • 1/2 medium-sized white onion, chopped
  • 1 pound ground beef 80/20
  • 1 cup no-sugar-added marinara sauce
  • 20 pepperoni slices
  • 2.25 oz. can sliced black olives

Directions:

1. Preheat oven to 400 degrees. Grease a 9 x 13-inch pan.

2. Shred the zucchini and place it in a colander. Sprinkle with salt and lightly toss to combine. Place the colander in the sink or over a bowl and let the zucchini drain for at least 10 minutes. Press with paper towels if desired to remove even more moisture. I would highly recommend taking this step as it will help your casserole not come out so watery.

3. In a medium bowl, mix together the drained zucchini, parmesan, eggs, 3/4 cup mozzarella cheese, Italian seasoning, and garlic powder. Press the zucchini mixture into the greased 9×13-inch pan and bake for 20 minutes, until it starts to brown around the edges.

4. While the zucchini crust is baking, heat the olive oil in a medium-sized skillet over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes. Then add the ground beef and cook until browned, about 10 to 15 minutes.

5. Once the ground beef is cooked, add the marinara sauce to the skillet and stir to combine. Spoon the mixture over the zucchini crust.

6. Sprinkle the remaining mozzarella cheese on top of the meat marinara sauce. Top with pepperoni slices and olives.

7. Bake for another 15 to 20 minutes, until the cheese is melted. Enjoy!

Nutrition Info (Makes 8 Servings)

Serving Size: 3 x 3-inch Square | 353 Calories | 24.9g Fat | 6g Total Carbs | 1.4g Fiber | 3.5g Sugar | 24.8g Protein | 4.5g Net Carbs


Easy keto skillet chicken fajitas with lettuce wraps

These Easy Keto Chicken Fajitas only require one skillet. 🙌

One-pan meals are lifesavers when planning keto dinners. These Easy Keto Chicken Fajitas fit the bill, and they have a ton of flavor from a delicious mix of Mexican spices. Plus, non-keto family members can skip the lettuce wraps and use tortillas so it’s a win for everyone!

Click here for the printable recipe.

Ingredients:

  • 2 bell peppers, any color, thinly sliced
  • 1/2 red onion, thinly sliced
  • 3 tablespoons olive oil, divided
  • 2 pounds raw chicken tenders or chicken breasts cut into strips
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • juice from 1 large lemon

Optional toppings for serving:

  • lettuce for making lettuce wraps
  • sour cream
  • avocado
  • shredded cheese
  • hot sauce

Directions:

1. Slice bell peppers and onion into thin strips.

2. Heat 1 1/2 tablespoons olive oil in a large skillet over medium heat. Once the oil is hot, add the peppers and onion to the skillet. Sauté for 8 to 10 minutes, until slightly soft. Then remove the peppers and onion from the skillet and set them aside.

3. Heat the remaining 1 1/2 tablespoons olive oil in the skillet. Once hot, add the chicken to the skillet along with the ground cumin, garlic powder, oregano, chili powder, paprika, salt, pepper, and lemon juice. Stir to coat the chicken in the seasonings. Sauté for 10 to 12 minutes, until the chicken is cooked.

4. Once the chicken is cooked, add the peppers and onion back to the skillet and stir to combine. Let the peppers and onions reheat for about 3 to 5 minutes and then the fajitas are ready to serve.

5. Serving suggestions: lettuce wraps, sour cream, avocado, shredded cheese, hot sauce. Enjoy!

Nutrition Info (Makes 6 Servings)

Per Serving: 258 Calories | 11.1g Fat | 5g Total Carbs | 1.6g Fiber | 2.3g Sugar | 33.3g Protein | 3.4g Net Carbs


hand holding bowl of easy weeknight keto dinner cabbage roll soup

Crockpot Keto Cabbage Roll Soup is just what you need for a twist on the classic dish. 

Crockpots are a busy family’s best friend. ❤️ This Cabbage Roll Soup can be made ahead of time, thrown in a Crockpot slow cooker, and left to hang out until everyone’s ready to eat for a time-saving meal.

Click here for the printable recipe.

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 4 garlic cloves, minced
  • 1 pound ground beef (80/20)
  • 1 pound sausage
  • 4 to 6 cups of beef stock
  • 2 – 14.5oz cans diced tomatoes
  • 1 – 6oz can tomato paste
  • 1 teaspoon Italian seasoning
  • 2 teaspoons smoked paprika
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3 tablespoons fresh parsley, chopped (1 tablespoon dried)
  • 1 small head of cabbage (1/2 large head), halved, sliced thin
  • 1 – 12oz package frozen cauliflower rice

Directions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and garlic until the onion is translucent.

2. Add the ground beef and sausage to the skillet and cook until browned, about 10 minutes.

3. Transfer the meat mixture to the slow cooker.

4. Add in the beef stock. Start by adding in 4 cups of beef stock. If you have room in your slow cooker after adding the remaining ingredients, you can add up to 2 additional cups of beef stock at the end.

5. Pour in the canned diced tomatoes and tomato paste. Stir to combine.

6. Optional step: Sauté the cabbage in the same skillet you used to brown the meat before you add it to the slow cooker. This will help improve texture as it cooks. Complete the remaining steps while the cabbage is sautéing.

7. Add Italian seasoning, smoked paprika, garlic powder, onion powder, salt, pepper, and parsley to the Crockpot slow cooker. Stir to combine seasonings.

8. Next, add the cooked cabbage and frozen cauliflower rice. You can add the additional beef stock at this point if there is still room in the slow cooker.

9. Cover and cook on HIGH for 3 to 4 hours or on LOW for 5 to 6 hours. You could also make this in a large stockpot and simmer on the stove for 30 minutes to an hour. Leftovers can be stored in the fridge for up to 5 days or frozen for up to 3 months. Enjoy!

Nutrition Info (Makes 10 Servings)

Serving Size: 1.5 Cups | 375 Calories | 22.2g Fat | 17.8g Total Carbs | 4.7g Fiber | 9.9g Sugar | 25g Protein | 12.9g Net Carbs


forkful of keto slow cooker cream cheese chicken

This Cream Cheese Chicken and Broccoli is another one of our Crockpot keto dinner recipes that matches perfectly with cauliflower rice. 

This cream cheese + chicken combo is good enough by itself, but adding it on top of some riced cauliflower makes it even yummier. 😋 Plus, it’s mostly made with ingredients that you may have on hand already.

Click here for the printable recipe.

Ingredients:

  • 2 pounds of chicken thighs, boneless, skinless
  • 8 oz. cream cheese (1 block)
  • 8 oz. onion and chive cream cheese
  • 1 tablespoon Italian seasoning
  • 2 teaspoons garlic powder
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 cups of broccoli, chopped
  • 4 slices bacon
  • 4 cups cauliflower rice (about 2 – 10oz. packages)
  • 6 tablespoons parmesan cheese

Directions:

1. Place chicken, cream cheese, onion and chive cream cheese, Italian seasoning, garlic powder, salt, and pepper in the Crockpot. Cook for 3 to 4 hours on HIGH or about 5 to 6 hours on LOW.

2. Once the chicken is cooked, shred the chicken with two forks.

3. Add the broccoli to the slow cooker about 15 minutes before serving. Stir to combine the broccoli with the chicken.

4. While the broccoli is cooking in the slow cooker, pan fry the bacon in a skillet over medium heat. Once crispy, remove the bacon from the skillet and chop. Cook cauliflower rice in the same skillet with the bacon grease until soft, about 10 minutes.

5. To serve, dish up about 3/4 cup of cauliflower rice and top with about 1 cup chicken broccoli mixture. Sprinkle with bacon and 1 tablespoon parmesan cheese. Enjoy!

Nutrition Info (Makes 6 Servings)

Per Serving: 547 Calories | 41.8g Fat | 8.6g Total Carbs | 2.8g Fiber | 3.4g Sugar | 37g Protein | 5.8g Net Carbs


cooked Low-Carb Sheet Pan Meal Italian Sausage Veggies

Of all our keto dinners, there’s none easier than this Sheet Pan Italian Sausage & Peppers recipe!

To make this recipe even easier, you can use pre-cooked sausage to reduce the cooking time and parchment paper so you won’t even have to scrub the pan.

Click here for the printable recipe.

Ingredients:

  • 3 bell peppers, any color, thinly sliced
  • 1 medium white onion, thinly sliced
  • 2 cups Brussels sprouts, trimmed, cut into quarters
  • 1 pint cherry tomatoes
  • 1 pound Italian sausage, uncooked, in casings
  • 1 tablespoon olive oil
  • 1 teaspoon cajun seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions:

1. Preheat oven to 425 degrees. Line a large baking sheet with parchment paper.

2. Slice the bell peppers, onions, and Brussels sprouts. Toss the sliced veggies with the cherry tomatoes on the baking sheet.

3. Cut the Italian sausages into fourths. Place the cut sausage pieces on top of the veggies.

4. Drizzle the veggies and sausage with olive oil and sprinkle the cajun seasoning, salt, and pepper on top. Gently toss.

5. Bake for 30 to 35 minutes, until the sausage is fully cooked. Enjoy!


Print our easy keto meal plan dinner recipes grocery list here!


Lina has a Bachelor's Degree from Northern Arizona University with 10 years of blogging and photography experience having work featured in Today.com, Martha Stewart, Country Living, Fox News, Buzzfeed, and HGTV.


Join The Discussion

Comments 32

  1. Tracy Chapman

    I’m so excited for this! We are just starting out keto and I’m excited to have a beginner week quide to go by!

  2. Carin

    just take the per serving amount times the total servings

  3. Shirley Yeo

    What if you are still hungry after one serving and used up your carb count for that meal? Do you then eat no carb foods like meat and cheese?

    • Amber (Hip2Keto Sidekick)

      If you’re hungry after a serving, definitely look toward fats and meats to keep your macros in check. Also, it’s worth noting that if you’re REALLY hungry after a serving of something (especially if that is abnormal), you may potentially have a intolerance to the food. Cabbage and broccoli can do that to some folks. Some foods are also slightly more carby than others, which can effect especially temperamental blood sugars as well.

  4. Norma

    I just made the Zucchini Pizza Casserole last night, and it is fantastic! Serving sizes really are smaller, and it filled us all up really quickly. I’m excited to try more of the recipes. Thanks!

    • Lina D

      Oh thanks for the feedback! Glad you enjoyed it!!

  5. Jennifer

    I made the Italian Sausage and Veggie meal yesterday. Yum! The whole family loved it. Thanks for the great recipe. I will be making this one again.

    • Lina D

      That’s so wonderful! We appreciate your feedback!

  6. Norma

    First I tried the zucchini pizza casserole, and last night I tried the “crack” chicken. Instead of riced cauliflower I used what I had on hand-zucchini noodles. It worked great! I’m dining on leftovers for lunch right now.

    • Amber (Hip2Keto Sidekick)

      YUM! SO glad you are enjoying the recipes!! Thanks for taking a moment to comment!

  7. Gman

    Thanks I am definitely lazy/dirty keto but please leave canola oil off your recipes … definitely no a good oil in any keto diet… Thanks for all the great recipes!!

    • Amber (Hip2Keto Sidekick)

      You’re welcome! Thanks for taking a moment to comment! The oil is just a suggestion. Be sure to use what works best for you!

  8. Nahony Algarin

    My son is doing this new way of eating, he don’t like to call it diet, I serve chicken yesterday and I noticed that he looked bored with his meal, he is being doing so good at this, I am glad I found this recipes to keep him going with something different, Thank You

    • Amber (Hip Sidekick)

      Oh good! You’re so welcome!

  9. Forrest Aldrich

    Can we use something else other than eggs to bind the zucchini ?

    • Lina D (Hip2Save Sidekick)

      I found this oil and water substitute online you could try. ——
      How to Substitute: For each egg, combine 2 tablespoons of water with 1 tablespoon vegetable oil and 2 teaspoons baking powder.

  10. shirley joncas

    thank you for the great recipes . this is only day 2 for me , and im kinda feeling my way

    • Angie (Hip2Keto Sidekick)

      Hi Shirley! This is so great to hear! Thank you for the feedback. You got this ❣

  11. Ila

    Thanks for the recipes on the sweets and the veggies. I love them and they get me moving.

    • Collin (Mrs. Hip)

      You’re most welcome!

  12. Ann

    Thanks for posting these to help us out! The zucchini bake was even better the next day.

    • Angie (Hip2Keto Sidekick)

      Hi Ann! Awww❤ I’m so happy to hear how much you loved it!! Thank you for letting us know!

  13. Gayle Hebert

    I loved the 5 freezer bag meals! What a great idea! Do you have any more freezer bag recipes that I can try? Great site! Thanks for your hard work!

  14. Fannie Wright

    I did Atkins over 45 years ago. So… keto is better for me but My problem is I’m allergic to dairy and peanuts, and I have Celiac disease. ….I can use almond milk, coconut milk/cream, coconut flour, no wheat, rye, barley, or oats. I NEED recipes to keep me on track.

    • Lori Derksen

      I find that a lot of keto meals are ok for celiac. Sometimes I just don’t use a certain ingredient or swap it for some that is suitable.

  15. Nicole Kitchel

    Recipes look amazing! Hope they don’t break the bank….

    • Jennifer (Hip Sidekick)

      Keto items do tend to cost more. I have found that once I keep the keto staple ingredients around, I don’t notice it anymore.

  16. amandafredrickson

    So excited! I just got back from vacation and I didn’t have to do anything but order these food items for the week!

    • Jennifer (Hip Sidekick)

      Perfect timing! Have a great keto week, amandafredrickson!🥩

  17. Lisa

    I just found the most amazing zoodle hack. I bought nut milk bags which allow you to squeeze sooooo much water out of zoodles and cauli rice. It’s easy, the bags are super tough, and I can do it right over my sink!

    • Jennifer (Hip Sidekick)

      I’m loving this idea, Lisa!🙌 I know that our community will really appreciate this tip! I think I’ll go order some milk nut bags now!🥰🤗

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