Doing Keto on a Budget: 19 Recipes That Will Save You Money and TimeSaving Money
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Many people mistakenly believe that it is impossible to eat keto on a budget. While some recipes can get expensive, quite a few are affordable and easy to prepare.
Before you get cooking, there are a few easy tips you can follow to save even more money. Check them out below.
10 Tips to Keep Costs under Control When Doing Keto on a Budget
1. Don’t Buy More Meat than You Used to Before Going Keto
Contrary to what many people believe, the ketogenic diet does not involve eating more meat but reducing carbs in favor of fat.
The additional fat will lower your appetite and induce a feeling of satiety, so you will eventually eat less than before.
2. Keep Your Meals Simple
Complex meals, with many ingredients, are expensive and take time to cook.
It is better to keep things simple and stick to the recipes you and your family appreciate and crave – you’ll surely find at least one of your favorite recipes below.
3. Buy Fresh Veggies in Their Season
It is better to buy season veggies fresh and stick to frozen varieties for the off-season ones.
You don’t have to take our word – check the prices yourself on your next trip to the grocery store.
4. Buy the Chicken Whole and Cut It Yourself
It is usually cheaper, and you won’t be throwing anything away. The carcass is perfect for chicken broth.
5. Look for Deals at the Local Stores
Most supermarkets and grocery stores have some special offers and discounts they rotate between products.
Try to monitor their offers and, when they have the products you need on sale, stock up.
6. Buy in Bulk
It may seem challenging to buy all the ingredients you need in large quantities from the beginning, but it will be worth it.
You could save a small fortune by buying your coconut oil, almond flour, and coconut flour in larger quantities.
7. Think outside the Box
Just because the pizza recipe you have requires many expensive ingredients, it does not mean you should not make pizza.
Make the crust and top it with what you have or can afford but don’t forget to monitor nutrients.
8. Use Coupons and Discount Codes
Why pay the full price, when you can get discounts of up to 50% at all the major retailers?
9. Secure the Best Deals for the Products You Buy
Don’t you hate it when, just after you stocked up and exhausted your budget for the week, prices drop?
There are ways to monitor prices and recover the price difference when that happens.
10. Use Cashback Websites and Apps for Your Online Shopping Sessions
Some basic keto ingredients, like coconut oil, flour, konjac pasta, sweeteners, etc. can be bought at lower prices online.
Now that you know a few more things about shopping and eating keto on a budget, let’s review some keto recipes on a budget that will allow you to keep costs down and control hunger and cravings. They’re borrowed from The Diet Doctor.
19 Cheap Keto Recipes That Make Eating Keto on a Budget Easy
1. Cloud or Oopsie Bread
They are an excellent alternative to hamburger and hotdog buns.
Ingredients: eggs (3), cream cheese (4 ¼ ounces), ground psyllium husk (½ tablespoon), baking powder (½ teaspoons), salt (1 pinch).
Nutrients/serving: 1g carbs, 9g fat, 4g protein, 103 kcal.
- Separate the eggs
- Whip the egg whites with salt until they no longer flow when you turn the bowl over
- Mix the yolks with the cream cheese, the psyllium husk, and the baking powder
- Gently incorporate the egg whites into the yolk paste by stirring from bottom to top, to keep the air in the composition
- Place the mixture in 6 or 8 round piles on a tray lined with baking paper
- Bake at 300° F for ~ 25 minutes or until they catch color.
Wondering how to pay less on the ingredients for the oopsie bread? Grab these coupons and codes and save up to 50%!
2. Keto Bread
This recipe can help you put together many cheap keto meals especially if you love spreads and sandwiches.
Ingredients: almond flour (1 ¼ cups), ground psyllium husk (5 tablespoons), baking powder (2 teaspoons), sea salt (1 teaspoon), cider vinegar (2 teaspoons), boiling water (1 cup), egg whites (3), sesame seeds (2 tablespoons, optional).
Nutrients/serving: 2g carbs, 6g fiber, 13g fat, 7g protein, 170 kcal.
- Mix all dry ingredients in a bow
- Add the hot water, vinegar, and egg whites using a hand mixer to incorporate them (for ~30 seconds) until you get a consistency similar to Play-Doh
- Wet your hands and divide the dough into 6 pieces. Shape them round and place them on greased baking sheet
- Bake in the 3~50° preheated oven for 50 to 60 minutes, according to size.
3. Fathead Pizza
The best part about this recipe is that, when doing keto on a budget, you can top the crust with whatever you like or have available.
- Crust: shredded mozzarella cheese (1½ cups), almond flour (3/4 cup) cream cheese (2 tablespoons), white vinegar (1 teaspoon), egg (1), salt (½ teaspoon), olive oil for hands greasing
- Topping: Italian sausages (8 ounces), butter (1 tablespoon), unsweetened tomato sauce (1/2 cup), dried oregano (1/2), shredded mozzarella cheese (1 ½ cups).
Nutrients/serving: 10g carbs, 1g fiber, 110g fat, 67g protein, 1,316 kcal
- Melt the mozzarella and the cream cheese
- Incorporate the other ingredients and mix them into a dough
- Spread your palms with olive oil and mold the dough into an 8-inch diameter disc onto parchment paper
- Use a fork to prick the crust before baking it at 4000F in the preheated oven for 10 to 12 minutes
- Use the baking time to saute the sausage meat in butter or olive oil
- Coat the crust in tomato sauce and top it with the sautéed meat and plenty of cheese
- Place it back in the oven to bake for another 10 to 15 minutes
- Sprinkle some oregano on top, and serve it with a green salad
4. Bone Broth
It is incredibly healthy and tasty, so make it as often as you can.
Ingredients: beef or lamb bones (5 lbs), yellow onions (2, optional), carrots/parsnips/celery root (2, optional), whole garlic (1), olive oil (2 tablespoons), tomato paste (2 tablespoons, optional), salt and pepper to taste, fresh herbs (thyme, parsley, or rosemary, optional), water (1 ¼, plus more for boiling), cider vinegar (2 tablespoons)
Nutrients/serving: 0.1g carbs, 7g fat, 63 kcal
- Put the bones and the vegetables in a high baking dish
- Slightly crush the garlic cloves before adding them
- Sprinkle the oil and the spices
- Add the tomato paste and stir well, until you coat the rest of the ingredients
- Roast until the bones and veggies turn brown (for 60 to 90 minutes) and turn them on the other side
- Add 1-2 cups of water towards the end to avoid burning the juice and flavor
- Move everything into a big pot
- Add enough water to cover everything by a few inches and sprinkle the vinegar
- Boil for up to 15 minutes, then let it simmer at a lower heat for 8 to 24 hours
- You’ll know the broth is ready to eat when it turns deep brown and flavorful
- Get rid of the bones and vegetables by using a strainer
- Simmer until the bone broth is reduced to 75%
- Season it to taste
- Let it cool down to room temperature and freeze it
- You can drink it work or eat it as a jelly when it’s cold.
5. Bacon and Eggs
This recipe is a must-know for anyone following the keto diet on a budget.
Ingredients: eggs (8), bacon (5 ounces), cherry tomatoes (optional), fresh parsley
Nutrients/Serving: 1g carbs, 22g fat, 15g protein, 272 kcal.
- Fry the bacon until it becomes crispy
- Take it out on a plate
- Fry the eggs in the fat left from the bacon
- Flip them to the other side or cover them with a lid to make sure they cook properly
- When flipping the eggs, add the cherry tomatoes and fry them as well
- Sprinkle with salt and pepper to taste
Besides saving you money, this cheap keto recipe could actually earn you money.
6. Mushroom Omelet
This is a cheap keto diet meal your loved ones will surely want to share.
Ingredients: eggs (3), butter (1 ounce), shredded cheese (1 ounce), yellow onion (1/5), mushrooms (3), salt and pepper
Nutrients/Serving: 4g carbs, 1g fiber, 43g fat, 25g protein, 510 kcal
- Mix the eggs and the salt and pepper into a bowl and whisk well until the mixture becomes frothy
- Melt the butter in a pan and pour the eggs when it’s ready
- When the eggs are nearly cooked but raw enough to stick, spread the cheese, mushrooms, and onions on top
- Use a spatula to ease the edges and fold the omelet in half
- Turn it to the other side when it turns golden brown
7. Slow-Cooked Pork Roast with Creamy Gravy
Juicy and savory, it will melt in your mouth.
Ingredients: pork shoulder or roast (30 ounces), salt (1 tablespoon), bay leaf (1), black peppercorns (5), water (2½ cups), dried thyme or rosemary (2 tablespoons), garlic (2 cloves, finely chopped or grated), fresh ginger (1 ½ ounces, finely chopped or grated), olive or coconut oil (1 tablespoon), paprika powder (1 tablespoon), black pepper (1/2 teaspoons), heavy whipping cream (1 ½ cups)
Nutrients/Serving: 3g carbs, 1g fiber, 51g fat, 28g protein, 586 kcal
- Salt the meat and place it in a deep baking dish, covered at about 1/3 with water
- Add the herbs and the peppercorns and place the meat in the 200°F preheated oven
- Let the meat cook for 7 to 8 hours, adding 1 cup of water halfway
- Remove the meat and empty the resulting juice in a separate pan
- Increase the oven heat to 450°F
- Mix the oil, pepper, herbs, garlic, and ginger in a small bowl and rub the mixture onto the meat
- Put the meat back into the baking dish to roast for 10 to 15 more minutes, until it turns brown
- Strain the meat juice to remove solids
- Boil it until its volume is reduced to half (1 cup)
- Move it into a pot, add the whipping cream, and heat to the boiling point
- Lower the heat and let the gravy simmer for ~20 minutes
- Cut thin slices of meat and serve them
8. Low-Carb Cauliflower Rice
If you are worried about not being able to enjoy rice while on keto, this recipe will bring you peace of mind.
Ingredients: cauliflower (25 ounces), salt (1/2 teaspoon), turmeric (1/2 teaspoon), butter or coconut oil (3 ounces)
Nutrients/serving: 6g carbs, 4g fiber, 19g fat, 4g protein, 208 kcal
- Use a grater or food processor to shred the head of the cauliflower
- Melt the fat in a skillet
- Add the cauliflower shreds and cook them at medium heat for 5 to 10 minutes (until it softens)
- Season with the salt and the turmeric
9. Warm Kale Salad
Highly nutritious and delicious, it makes eating keto on a budget piece of cake.
Ingredients: heavy whipping cream (3/4 cup), mayonnaise (2 tablespoons), Dijon mustard (1 teaspoon), olive oil (2 tablespoons), garlic (1 clove, finely chopped), butter (2 ounces), kale (8 ounces), feta cheese (4 ounces), salt and pepper
Nutrients/Serving: 5g carbs, 2g fiber, 49g fat, 10g protein, 498 kcal
- In a beaker, mix the heavy cream, mustard, mayonnaise, garlic, and olive oil, adding salt and pepper to taste
- After rinsing the cake, cut it into bite-size pieces, discarding the stem
- Add the butter to a hot large frying pan and sauté the kale until it gains color.
- Put the kale into a bowl, pour the dressing over it, and stir thoroughly
- Sprinkle salt and pepper to taste and serve with crumbled cheese
10. Stuffed Mushrooms
Easy to prepare and delicious, they’ll tempt anyone who tries them to turn keto.
Ingredients: mushrooms (12), bacon (8 ounces), butter (2 tablespoons), cream cheese (7 ounces), fresh chives (3 tablespoons), paprika powder (1 teaspoon), salt and pepper
Nutrients/serving: 5g carbs, 1g fiber, 46g fat, 12g protein, 477 kcal
- Remove the stems of the mushrooms and chop them finely
- Fry the bacon until it becomes crispy and crush it into crumbs when it cools down
- Sauté the mushroom stems in the leftover bacon fat and additional butter, if necessary
- Mix the mushroom stems, bacon crumbs, and the rest of the ingredients in a bowl
- Grease a baking dish and place the mushrooms in it
- Fill the mushrooms with the mixture and bake in the 4000F preheated oven for 20 minutes
11. Salad Sandwiches
They are a great lunchbox option when doing keto on a budget.
Ingredients: Romaine or baby gem lettuce leaves (2), butter (1/2 ounces), cheese (1 ounce), avocado (1/2), cherry tomatoes (1)
Nutrients/Serving: 3g carbs, 8g fiber, 34g fat, 10g protein, 374 kcal
- Thoroughly rinse the lettuce leaves
- Spread butter on them and use one as a base for the sandwich
- Add the sliced cheese, avocado, and cherry tomato, and top with the other lettuce leaf
Get a taste of the Mediterranean with this refreshing, flavorful, and cheap keto recipe!
Ingredients: cucumber (1/2), salt (1 teaspoon), olive oil (1 tablespoon), fresh finely chopped mint (1 tablespoon), garlic (2 cloves, finely chopped), Greek yogurt (1 cup), ground black pepper (1 pinch)
Nutrients/Serving: 3g carbs, 7g fat, 1g protein, 81kcal
- Wash and finely chop the cucumber without peeling it
- Put it in a strainer, sprinkling salt, and mixing
- Use a tea towel to pat dry the cucumber
- In a bowl, mix the chopped garlic, cucumber, oil, and mint
- Add the yogurt, pepper, and salt, and stir
- Let the sauce cool in the fridge for 10-15 minutes to release its flavors
13. Cheese Chips
With these, you will never miss potato chips.
Ingredients: cheese (8 ounces, sliced) and paprika powder (1/2 teaspoon)
Nutrients/Serving: 2g carbs, 19g fat, 13g protein, 228 kcal
- Lay the cheese slices on baking sheet and sprinkle the paprika powder over them
- Bake in the 400°F preheated oven for 8 to 10 minutes, according to slice thickness
- Enjoy them cool, by themselves or dipped in sauce
14. Zucchini Chips
These are incredibly cheap keto diet snacks.
Ingredients: zucchinis (2), olive oil (2 tablespoons), and sea salt
Nutrients/Serving: 7g carbs, 3g fiber, 15g fat, 4g protein, 179 kcal
- Slice the zucchinis as thinly as possible, salt them, let them sit for ~10 minutes, and dry them with a towel
- Spray the slices with olive oil and place them on baking sheet
- Bake in the 250°F preheated oven and bake for ~1 hour until the slices look dry and crispy.
- If necessary, lower the temperature to 1500F, to avoid burning
- Let the chips cool before serving
15. Spicy Roasted Nuts
Crunchy, spicy, and delicious, they are too good to resist.
Ingredients: pecan nuts, walnuts, or almonds (8 ounces), salt (1 teaspoon), olive oil (1 tablespoon), ground cumin (1 teaspoon), paprika powder (1 teaspoon)
Nutrients/Serving: 2g carbs, 4g fiber, 29g fat, 4g protein, 281 kcal
- Mix everything in a frying pan and, at medium heat, cook until the nuts are warmed through.
- Let them cool and share them with your loved ones
16. Chocolate Lava Cake
You can enjoy decadent desserts even when eating keto on a budget, and we have the perfect example.
Ingredients: dark chocolate (2 ounces, minimum 70% cocoa), butter (2 ounces), vanilla extract (1/4 teaspoon), eggs (3), butter (1 tablespoon for greasing)
Nutrients/Serving: 4g carbs, 1g fiber, 16g fat, 4g protein, 180kcal
- Grease 4 or 6 small ramekins
- Chop the chocolate and melt it in a saucepan, along with the butter
- Add the vanilla extract, stirring to keep it smooth
- Let the melted chocolate cool down but without becoming firm
- In a bowl, crack the eggs and beat them until they become fluffy (~3 minutes)
- Add the chocolate and mix carefully with a wooden spoon or spatula, until you get a smooth batter
- Pour the composition into the ramekins to cook in the 4000F pre-heated oven
- Reduce the heat to 350°F and let them bake for 5 to 7 minutes
- Serve them lukewarm, preferably topped with whipped cream
17. Low-Carb Chia Pudding
At breakfast, as a snack, or for dessert, you cannot go wrong with it.
Ingredients: coconut milk (3/4 cups), chia seeds (2 tablespoons), vanilla extract (1/2 teaspoon)
Nutrients/Serving: 7g carbs, 8g fiber, 44g fat, 7g protein, 461 kcal
- In a glass or bowl, mix all ingredients carefully
- Cover it with a lid and let it gel in the fridge (for minimum 4 hours)
- Serve it with coconut milk, cream, or berries.
18. Bulletproof Coffee
You can’t do keto without a bulletproof coffee once in a while, especially since it is not that expensive.
Ingredients: hot, freshly brewed coffee (1 cup), unsalted butter (2 tablespoons), MCT or coconut oil (1 tablespoon)
Nutrients/Serving: 0g carbs, 38g fat, 1g protein, 334 kcal
Instructions: Blend all the ingredients until you get a smooth, frothy drink. Serve it immediately.
19. Pumpkin Spice Latte
Perfect for fall and winter afternoons, it will conquer anyone.
Ingredients: unsalted butter (1 ounce), pumpkin pie spice (1 teaspoon), instant coffee powder (1-2 teaspoons), boiling water (1 cup)
Nutrients/Serving: 1g carbs, 1g fiber, 23g fat, 0.5g protein, 216 kcal
- Place the butter, instant coffee and spices in the blender
- Add the boiling water and blend until the mix turns into a fine foam (20 to 30 seconds)
- Pour the drink into a cup and sprinkle it with pumpkin spice or cinnamon and, maybe, some whipped cream
Do You Still Think That Doing Keto on a Budget Is Impossible?
The above recipes should have shown you that eating keto is not necessarily expensive if you know how and where to shop and you invest a few minutes in cooking.
Also, remember there are numerous ways to save money besides cutting back on your food expenses.
Before you go, don’t forget to let us know which of the above recipes you prefer and why in a comment.
Also, share this post with your contacts and show them that it is possible to eat keto on a budget and not sacrifice taste and flavor!
Logan is a practicing CPA, Certified Student Loan Professional, and founder of Money Done Right, which he launched in 2017. After spending nearly a decade in the corporate world helping big businesses save money, he launched his blog with the goal of helping everyday Americans earn, save, and invest more money. Learn more about Logan.