20 Quick Keto One-Pan Meal Ideas (2024)

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Sometimes you just need a quick meal. These keto one-pan meals are rich in flavors, nutritious, and low in carbs.

The idea of making dinner at the end of the day can be quite stressful. It’s enough to make you want to just order takeout.

But takeout gets pretty expensive and is not always healthy. Particularly if you’re on a keto diet. One-pan meal ideas will help keep you in ketosis and save you time as well.

1. Keto Teriyaki Chicken With Sesame Seeds

Credit:allnutritious.com

This keto teriyaki chicken is tender and juicy and packed with umami flavor, with sweet and spicy notes.

Topped with sesame seeds for crunch and sliced green onions for garnish. It’s as beautiful to look at, as it is to eat. If you would like to give Erythritol a try, you can find some here.

Per Serving:

• Calories: 434
• Fats: 26g
• Net Carbs: 4.4g
• Protein: 47g

Recipe

2. One-Pot Cheesy Taco Skillet

Credit:sweetcsdesigns.com

This skillet meal is packed with tons of ooey gooey cheese and perfectly browned ground beef. The diced tomatoes with green chilies and taco seasoning add a Mexican flare and some heat.

And it takes only 20 minutes to make this scrumptious dish. So, you can spend less time in the kitchen, and more time relaxing.

Check out more keto meals you can make in under 30 minutes!

Per Serving:

• Calories: 341
• Fats: 20g
• Net Carbs: 8g
• Protein: 30g

Recipe

3. Chicken and Mushroom Casserole

Credit:sugarfreemom.com

This chicken is anything but dry. It is succulent and moist on the inside, with a beautiful sear on the outside. All bathed in a creamy, mushroom sauce.

The key to the beautiful sear is using a cast-iron skillet. If you’re in the market for a new cast-iron skillet, there is a great deal on this one here.

Check out more keto casserole recipes here.

Per Serving:

• Calories: 400
• Fats: 29g
• Net Carbs: 4g
• Protein: 27g

Recipe

4. One Pan Keto Cheesy Jalapeño Chicken

Credit:maebells.com

The cream cheese and cheddar cheese make it extra creamy. While the jalapeno peppers are sure to wake up those taste buds.

The best part? It takes only 16 minutes to whip up this amazing, comforting dish. So, dinner is ready in 1, 2, 3.

Need more chicken recipe ideas? Check out these keto chicken meals here.

Per Serving:

• Calories: 425
• Fats: 26.5g
• Net Carbs: 4.3g
• Protein: 40.3g

Recipe

5. Cheesy Taco Cabbage Skillet

Credit:thebestketorecipes.com

This cabbage skillet is brimming with ground beef and cheese. The jalapeno pepper and green chilies add heat, while the cabbage adds freshness.

It also packs a ton of nutrition. Besides being an excellent source of vitamins K and C, cabbage contains antioxidants that help fight inflammation.

Per Serving:

• Calories: 277
• Fats: 13.1g
• Net Carbs: 5.7g
• Protein: 32.5g

Recipe

6. Creamy Broccoli

Credit:gimmedelicious.com

This broccoli is not like your momma used to make it. It’s crunchy and nicely caramelized, so tastes sweet.

It’s also swimming in a heavenly garlic and cream sauce. It will have your kids saying “More please!” The best part is that it’s topped with crispy pieces of bacon. And who doesn’t love bacon?

Per Serving:

• Calories: 341
• Fats: 31g
• Net Carbs: 7g
• Protein: 9g

Recipe

7. One-Skillet Chicken and Asparagus

Credit:kaseytrenum.com

On the menu tonight are tender, juicy chicken breasts. All in a perfectly seasoned, creamy garlic cheese sauce.

The Italian seasoning nicely complements the asparagus. Asparagus is not only tasty but good for you too. The asparagus contains fiber that is great for your digestion.

This recipe could make for a great ketogenic lunch.

Per Serving:

• Calories: 435
• Fats: 27g
• Net Carbs: 4g
• Protein: 41g

Recipe

8. Cheesy Cabbage Sausage Skillet

Credit:castironketo.net

Do you love sausage? Then you’ll love this winning combination! After all, sausages go with bell peppers and onions.

Now, this dish makes 6 servings, so you’ll need a cast-iron skillet that is at least 10.5 inches long. I recommend this high quality 12.5 inch cast iron skillet here.

Pack leftovers in BPA-free glass storage containers like these.

Per Serving:

• Calories: 377
• Fats: 28.7g
• Net Carbs: 6.7g
• Protein: 21.7g

Recipe

9. Pork Chop with Mushroom Cream Sauce

Credit:mymontanakitchen.com

These pork chops definitely make a nice change. They are juicy and tender, and the sear on the outside? Perfect!

But, it is the homemade cream of mushroom sauce that truly makes this dish. That’s because you make the sauce using pork fat drippings.

Per Serving:

• Calories: 556
• Fats: 41g
• Net Carbs: 3g
• Protein: 44g

Recipe

10. Tuscan Chicken With Sun-dried Tomatoes and Creamy Garlic Sauce

Credit:savorytooth.com

This Italian-inspired dish is super flavourful thanks to ingredients like sun-dried tomatoes, oregano, and finely grated parmesan cheese. The wilted spinach adds freshness and nutrition as well.

You’ll want something to mop up the delicious, creamy garlic sauce. Mashed cauliflower is an excellent choice.

Per Serving:

• Calories: 780
• Fats: 53g
• Net Carbs: 6.5g
• Protein: 63g

Recipe

11. Bacon Cheeseburger Skillet

Credit:thebestketorecipes.com

You’ve got sizzling, hot bacon, and ground beef and onions cooked in bacon grease. On top of that you have a creamy, cheesy sauce with a hint of heat from the mustard.

In the last 7 minutes of cooking, you’ll need to have your skillet covered. So, make sure you have a cast-iron skillet that has a lid. If you don’t have one, you can get one here.

Per Serving:

• Calories: 423
• Fats: 27.2g
• Net Carbs: 4.8g
• Protein: 25g

Recipe

12. Sesame Chicken and Broccoli

Credit:peaceloveandlowcarb.com

This sesame chicken is packed with umami flavor with hints of sweetness. The broccoli adds color, freshness, and antioxidants to boot.

One tablespoon of soy sauce contains 879 mg of sodium. Coconut aminos contain 70% less sodium than soy sauce. you can get some here.

Per Serving:

• Calories: 204
• Fats: 6.1g
• Net Carbs: 4.9g
• Protein: 30g

Recipe

13. Chicken Thighs with Creamed Spinach

Credit:jenniferbanz.com

You’ve got crispy, nicely seasoned skin-on chicken thighs fried to perfection. The cream cheese, mayonnaise, sour cream, and parmesan cheese make this sauce extra creamy and cheesy.

When frying the chicken, you’re going to have quite a lot of splatter. To prevent the oil from splattering on your stove, you can just use a splatter screen like this.

Per Serving:

• Calories: 368
• Fats: 28.9g
• Net Carbs: 6.5g
• Protein: 17.1g

Recipe

14. Creamy Mustard Pork Chops with Sauteed Vegetables

Credit:730sagestreet.com

These pork chops are cooked just right. They’re juicy on the inside and nicely browned on the outside.

Meanwhile, the chicken bone broth not only adds flavor but helps your gut as well. It may even help you lose weight because it contains gelatine that helps you feel full. you can find some here.

Per Serving:

• Calories: 408
• Fats: 28g
• Net Carbs: 4g
• Protein: 33g

Recipe

15. Buttered Cod

Credit:valentinascorner.com

This cod cooked in butter and herbs is fall-off-your-fork flaky. The tender morsels will keep you coming back for more.

Besides being yummy, cod is good for you too. It is rich in phosphorus and selenium, a powerful antioxidant.

Per Serving:

• Calories: 294
• Fats: 18g
• Net Carbs: 3g
• Protein: 30g

Recipe

16. Salmon in Roasted Pepper Sauce

Credit:cooktoria.com

Salmon is another one of those proteins that is easy to overcook. However, this salmon is cooked just right.

The wilted baby spinach adds tons of nutrition. And don’t forget the salmon-it contains tons of brain-boosting Omega-3s. Here is another keto salmon recipe you might like.

Per Serving:

• Calories: 572
• Fats: 35g
• Net Carbs: 7g
• Protein: 43g

Recipe

17. Dirty Cauliflower Rice Recipe with Ground Meat

Credit:joyfilledeats.com

Dirty cauliflower rice is the keto version of dirty rice. Dirty rice, if you don’t know, is a Cajun dish. The rice becomes “dirty” from it getting cooked with pieces of meat such as chicken, beef, or pork.

You can use packaged cauliflower rice, or to save money, you can make your own cauliflower rice ahead of time, place it in a freezer bag, and freeze it. This food processor should do the trick.

Per Serving:

• Calories: 327
• Fats: 19g
• Net Carbs: 7g
• Protein: 27g

Recipe

18. Sausage and Cabbage Skillet

Credit:maebells.com

It is sure to please the pickiest of eaters. As an added bonus, it has cabbage. And the cabbage is really tasty because you’re frying it in sausage grease and butter. Yum!

All it takes is 20 minutes to make this dish. With a dinner like this, maybe you’ll be able to get your kids to clear the dishes too!

Per Serving:

• Calories: 319
• Fats: 27.4g
• Net Carbs: 5.7g
• Protein: 11.2g

Recipe

19. Creamy Tuscan Chicken

Credit:thatlowcarblife.com

Here is another Tuscan chicken dish. You can never get enough Italian, right? You have moist, beautifully seared chicken breasts. And the sauce is heavenly.

It’s a creamy garlic butter sauce with sundried tomatoes and wilted spinach. So, it not only tastes good but is nutritious too.

Per Serving:

• Calories: 485
• Fats: 32g
• Net Carbs: 6g
• Protein: 42g

Recipe

20. Pork Chops with Garlic Butter & Mushrooms

Credit:momsecrets.co

Another thing you can’t get enough of are pork chops. Particularly when they’re served with garlic butter and mushrooms.

These pork chops are moist and finger-licking good. The key to them being so flavourful is the rub.

Per Serving (calculated):

• Calories: 304
• Fats: 25g
• Net Carbs: 2.3g
• Protein: 18g

Recipe