How to Save Money and Stay Keto with Cheap Keto Meals
Can You Eat Keto on a Budget?
✅ YES! By stocking up on cost-effective and nutrient-rich staples like eggs, cheese, butter, and ground meat, you can eat keto without going over your budget. Meal planning, bulk buying, and cooking at home allow for delicious cheap keto meals that fit your lifestyle!
Following a nutritious, high-fat, low-carb keto diet can be the perfect way to reach your weight loss goals and improve overall health. Unfortunately, there is this common misconception that eating keto means having to spend a lot of money on food. But the truth is, you don’t have to bankrupt yourself if you want to follow keto. There are plenty of affordable meal options that make it easy for anyone who’s looking for budget-friendly but still nourishing and scrumptious meals.
In this blog post, we’ll show you how to follow the keto diet without breaking your budget. We will help you prioritize affordable high-fat and low-carb ingredients for meal planning as well as bulk shopping. Plus, we’ve got a list of cheap keto recipes that are easy, satisfying, AND won’t cost an arm and a leg!
Are you a beginner to the keto diet or an experienced pro who’s trying to save money? Either way, this blog post is perfect for you! We have curated 12 simple, cheap keto meals that cover breakfast, snacks, and dinner. With these cost-effective options, you can stay on track with your weight loss journey without compromising your wallet.
Table of Contents
- 12 Cheap Keto Meals
- Tips for Making Cheap Keto Meals
- Frequently Asked Questions
- Final Words
12 Cheap Keto Meals
Making a switch to the keto diet could seem daunting, particularly if you’re on a budget. Fortunately, it’s absolutely achievable to savor tasty and fulfilling, cheap keto meals.
Starting with breakfast, we’ll explore a few easy and affordable keto options like scrambled eggs and cheesy spinach omelets. For snacks, we’ll provide some tasty and satisfying choices like egg salad lettuce wraps, and eggplant chips. And for dinner, we’ll share some delicious and budget-friendly ideas like grilled chicken and tuna casserole.
If you’re a busy bee or need to prepare meals in advance, these 12 cheap keto meals are perfect for you! Not only are they easy and fast to make, but they are also cheap and healthy. Whether it’s your first time trying out this lifestyle change or searching for new ideas, look no further than these delicious recipes that won’t break the bank nor exceed your daily carb limit.
Cheap Keto Meals for Breakfast
Whether you’re looking for a quick and easy weekday breakfast or a hearty brunch option for the weekend, we’ve got you covered. Choose from a cheesy spinach omelet packed with protein and nutrients or cauliflower fried rice that’s a low-carb twist on a classic breakfast dish. If you’re in the mood for something simple and nutritious, we’ve got scrambled eggs and avocado. And finally, for those with a sweet tooth, we’ll wrap up with a keto-friendly french toast recipe that’s sure to satisfy. These breakfast meals are simple and don’t cost a lot of money, making them perfect for those on a budget.
Spinach Omelette
Omelets are a breakfast favorite—they’re quick, easy, and incredibly versatile. If you’re looking for a delicious and low-carb breakfast, an omelet made with spinach and eggs is a perfect choice! This scrumptious meal fuels your body with proteins and essential vitamins A, C, and D, and it’ll have you feeling energized all morning. Plus who can resist the delightful flavors of these two simple ingredients? So go on ahead to create that keto-friendly dish now!
One serving of spinach omelette (168g) contains:
- Calories: 236
- Total Carbs: 3.7 grams
- Fiber: 0.9 grams
- Fat: 17 grams
- Protein: 16 grams
Fried Cauliflower Rice
If you’re following a keto diet, it’s likely that you already recognize the value of cauliflower rice as an essential element in many low-carb meals. From burritos to fried rice and paella, this gluten-free alternative is not only deliciously versatile but cooks quickly too! One can easily grate or process the cauliflower themselves, or buy it pre-made.
You have the freedom to choose which vegetables you’d like in this dish. Some of the more common picks are peas and carrots but note that these contain about 10 net carbs per cup. If you prefer low-carb veggies for a keto diet, opt for broccoli, bell peppers, green beans, or celery instead. Additionally, you need eggs, sesame oil, and soy sauce to get started.
One serving of this cauliflower fried rice contains:
- Calories: 236
- Total Carbs: 3.7 grams
- Fiber: 0.9 grams
- Fat: 17 grams
- Protein: 16 grams
Scrambled Eggs and Avocado
Eggs and avocados are staples in a keto diet and there are endless ways to incorporate them into your meals. This duo makes for a delicious breakfast packed with protein, fats, and essential nutrients including vitamins A, C, and E.
This delicious combination is healthy and easy to customize with toast, salad, breakfast wraps, stuffed peppers, and lettuce cups, or you can simply whip up some scrambled eggs with avocado slices on the side. You can find 5 recipes for scrambled eggs and avocado here.
Two large eggs scrambled with one medium avocado (making two servings) contain:
- Calories: 460
- Total Carbs: 13 grams
- Fiber: 10 grams
- Fat: 40 grams
- Protein: 15 grams
Keto French Toast
Uncover a healthier and more nutritious version of the beloved French Toast! This low-carb version needs just four simple ingredients: eggs, milk, butter, and sweetener. Mix these ingredients together and then dip slices of keto bread in it before cooking them in butter or oil. You can also make your own bread using almond flour. Cinnamon and vanilla extract may be added for flavor. Serve with keto-friendly syrup and fruits like berries.
One slice of this toast contains:
- Calories: 96
- Total Carbs: 7 grams
- Fiber: 3 grams
- Fat: 6 grams
- Protein: 7 grams
Cheap Keto Snacks
Staying on track with a keto diet is made attainable and enjoyable by having an array of savory, nutritious snacks within reach. Here are three simple yet yummy low-cost solutions: chicken salad, eggplant chips, and lettuce wraps filled with egg salad.
If you’re searching for something that will give your body a nutrient-rich boost, these snacks are a perfect choice. Packed with healthy fats and protein, they’ll help keep you feeling energized throughout the day—whether it’s as a pre or post-workout snack, or just an afternoon treat!
Keto Chicken Salad
This delectable keto chicken salad is the perfect option for a nutritious, comforting meal that can be easily made in just minutes. With only a handful of ingredients and minimal prep time required, you’ll have an incredibly tasty low-carb lunch or light dinner ready to go! This simple recipe will quickly become your new favorite dish.
For a quick and easy meal or snack, all you need is shredded chicken, mayo, and mustard, as well as your favorite herbs. Simply mix it together with some salt in a bowl and serve on top of chopped lettuce or other ketogenic-friendly greens. Swap the chicken for tuna to make a keto tuna salad.
A ½-cup serving of keto chicken salad contains:
- Calories: 175
- Total Carbs: 1 gram
- Fiber: 1 gram
- Fat: 12 grams
- Protein: 16 grams
Eggplant Chips
These crispy eggplant chips are the perfect homemade keto snack to satisfy your midday cravings. Make this delectable snack with just three ingredients: eggplant, olive oil, and seasonings of your choice. Begin by slicing the vegetable into thin rounds before lightly coating them with oil and sprinkling on flavorful garlic powder, pepper, and salt. Bake the eggplants on lined baking sheets until they reach their golden brown finish. They’re perfect for dipping or as a crunchy topping to spruce up salads!
Eggplant chips from one pound of eggplants contain:
- Calories: 100
- Total Carbs: 14 grams
- Fiber: 6 grams
- Fat: 5 grams
- Protein: 2 grams
Keto Egg Salad Lettuce Wraps
Enjoy a delectable, easy-to-make keto lunch with this scrumptious low-carb egg salad wrap. Mix boiled eggs, yogurt, mayonnaise, mustard, and your choice of spices to create the egg salad. Place it on lettuce leaves or fill collard wraps for an eye-pleasing meal that can be accompanied by side dishes such as carrots and celery sticks.
One serving of egg salad with two lettuce wraps and a cup of carrot sticks contain:
- Calories: 436
- Total Carbs: 12.9 grams
- Fiber: 5.5 grams
- Fat: 27 grams
- Protein: 27 grams
Cheap Keto Meals for Dinner
Here are five delicious, cheap keto dinner recipes for you. Grill up some chicken breast or whip up an egg roll in a bowl. These meals provide all the healthy fats and protein your body needs while keeping costs low. Or try something new with tuna casserole or keto meatloaf. Both are easy to prepare and can be tailored to meet whatever limitations your dietary restrictions necessitate. Fulfill both health and taste requirements simultaneously as we present scrumptious meal ideas that won’t break the bank!
Grilled Marinated Chicken
Grilled chicken is a tasty and satisfying keto dinner recipe as it’s carb-free and high in fat and protein. You can make restaurant-style grilled chicken at home with just three ingredients you already have in your kitchen. Using this 3-ingredient marinade, all you need are oil, vinegar, and soy sauce to make flavorful chicken (or any meat) ready for grilling in only 30 minutes.
You can use bone-in chicken thighs or chicken breast fillet for this recipe. One serving (¾ cup) of grilled chicken breast contains:
- Calories: 169
- Total Carbs: 1.4 grams
- Fiber: 0.1 grams
- Fat: 18 grams
- Protein: 0.9 grams
Keto Egg Roll in a Bowl
Get ready for a flavor-packed, protein-rich dinner that you can make in 15 minutes or less, the Egg Roll in a Bowl! This one-pan dinner consists of ground beef/pork, cabbage, sesame oil, soy sauce plus any greens of your choice. This easy meal is sure to tantalize your taste buds while giving you all the nourishment you need. You can serve it with some low-carb fruits or veggie salad on the side, but it’s also perfectly satisfying on its own.
One serving contains:
- Calories: 327
- Total Carbs: 7 grams
- Fiber: 3 grams
- Fat: 22 grams
- Protein: 25 grams
Keto Broccoli Salad
This tasty keto broccoli salad is a convenient option for lunch or dinner and makes for the ideal side dish for your outdoor BBQs, family gatherings, or potlucks. Enjoy its scrumptious blend of bacon bits, sunflower seeds, and sugar-free dressing that not only qualifies as low-carb but also will satisfy every palate. You can swap the bacon for ham, turkey, tuna, or any of your favorite proteins and use either apple cider vinegar or lemon juice for the dressing.
One serving contains:
- Calories: 285
- Total Carbs: 6 grams
- Fiber: 2 grams
- Fat: 27 grams
- Protein: 6 grams
Keto Tuna Casserole
Treat your taste buds to a tasty and hearty tuna casserole that’s easy to prepare! By combining canned tuna, diced red onion, mayo, and cheese with the perfect blend of seasonings in an oven-safe dish, you can have a delicious yet cheap keto meal ready for the table in just fifteen minutes. Enjoy its golden bubbly goodness without any hassle. This no-noodle recipe is sure to satisfy everyone at dinner time. You can swap mayo for sour cream or use a different type of cheese. You may also want to bulk up this recipe by adding cauliflower rice.
This recipe makes two servings. One serving contains:
- Calories: 465
- Total Carbs: 5 grams
- Fiber: 2 grams
- Fat: 36 grams
- Protein: 33 grams
Keto Meatloaf
Transform your traditional meatloaf recipe into a low-carb dish that won’t sacrifice any of its delectable flavors. Rather than the higher-carb ingredients such as milk, bread crumbs, and ketchup, this keto-friendly version incorporates almond flour to bind together the ground beef while keeping it within nutritional guidelines. Enjoy all the savory tastes without having to add extra carbs.
One slice of this meatloaf contains:
- Calories: 5
- Total Carbs: 5 grams
- Fiber: 2 grams
- Fat: 14 grams
- Protein: 17 grams
Tips for Making Cheap Keto Meals
To make delicious and satisfying keto meals every day while on a budget, keep in mind the following tips when shopping and planning your meals.
Prioritize High-Fat, Low-Carb Ingredients
To save money while eating keto, prioritize healthy high-fat and low-carb ingredients like eggs, cheese, avocados, nuts & seeds, or fatty cuts of meat. This way you can maximize the nutritional value of your meals while also stretching every dollar!
To ensure that your meals stay low-carb, opt for nutrient-rich vegetables such as broccoli, cauliflower, eggplant, spinach, and kale. By prioritizing high-fat but low-carb ingredients you can create cheap keto meals without compromising on the nutritional value of your dishes.
Meal Plan and Shop in Bulk
To save money while eating the keto way, meal planning and bulk shopping are absolute musts. By taking time to strategically plan your meals, you’ll make sure that none of your groceries go to waste. Plus, you can take advantage of sales and discounts more frequently! Not only will this help reduce food costs but it also ensures that all ingredients used are maximized efficiently without any food waste.
Bulk shopping can be a great way to purchase staples for your keto diet, such as nuts, seeds, and oils, along with proteins like beef, chicken, and fish. Additionally, you may find frozen vegetables or berries in bulk much more affordable than purchasing fresh ones. With the right meal planning combined with buying in bulk, you will save money while still providing yourself with delicious meals that are full of nutrition.
Incorporate Versatile and Affordable Ingredients
Investing in versatile ingredients, like eggs, cream cheese, and canned tuna or salmon is a great way to stay within budget while still being able to make delicious keto meals. These items can be used in omelets, casseroles, and salads for tasty yet inexpensive keto options.
Ground beef is an affordable and multipurpose ingredient that can be utilized for many dishes, such as meatballs, tacos, and keto-friendly burgers. Other economical vegetables like cauliflower, zucchini, and cabbage are also versatile ingredients to work with when creating delicious keto meals including stir-fries, soups, and salads.
By incorporating versatile and affordable ingredients into your favorite cheap keto meals, you can save money while still enjoying delicious and satisfying food. And don’t forget to buy in-season produce, which tends to be cheaper and fresher than out-of-season options.
Frequently Asked Questions
What are the Cheapest Keto Meals to Make?
Eating healthily on a budget is possible with the keto diet, as eggs, canned and fresh fish cuts of meat, various nuts and seeds, coconut milk, and non-starchy fruits (both available or frozen) are all affordable ingredients. Whip up an easy keto meal with fresh veggies and keto ham, whole chicken, pork chops, or canned corned beef.
What Foods Can You Eat in Unlimited Amounts on Keto?
If you’re on the keto diet, consider adding seafood, poultry, and other meats such as fish to your meal plan. You should also incorporate high-fat, low-carb ingredients such as eggs and cheese into your meals.
Final Words
Eating keto doesn’t have to put a strain on your wallet. It can be flavorful, enjoyable, and budget-friendly all at the same time! Stock up on low-carb, high-fat ingredients such as eggs, avocados, and cheese that are sure to provide maximum flavor while keeping within budget. Meal planning is also key when shopping in bulk for affordable options. From tasty breakfast dishes to creative dinner recipes, there is an abundance of cheap keto meals you will love.
With a bit of planning, creativity, and an understanding of cost-effective keto ingredients, you can maintain your low-carb diet without exceeding your budget. So don’t let financial restrictions stop you from experiencing this lifestyle. Use our recipes and tips to make the best cheap keto meals that will help you reach your weight loss goals and start living healthier today. Check out our lazy keto meal prep ideas here for easy keto meals and feel free to share what you liked.