Keto Air Fryer Recipes UK
A keto-friendly diet is a high-fat, moderate-protein, low-carbohydrate diet that was originally designed to treat childhood epilepsy.
The diet’s goal is to force the body into ketosis, a state in which it burns fat for energy rather than glucose.
Using this diet you can drastically reduce carbohydrates and substitute healthy fats. This diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
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How Does The Keto Diet Work?
The diet works by drastically reducing carbohydrate intake and increasing healthy fat consumption, causing the body to enter a metabolic state known as ketosis.
The body switches from burning glucose for energy to burning stored fat for fuel in this state. This is due to the liver producing ketones without carbohydrates, which the body uses as an alternative energy source.
The high-fat diet contributes to this metabolic state and provides the body with the energy it requires to function properly. Limiting carbohydrate intake and relying on fat for energy allows the body to burn stored fat, resulting in weight loss.
The diet may provide additional health benefits such as improved insulin sensitivity and reduced inflammation.
What Are Keto Macros And Ratios?
Macronutrients are nutrients that provide energy to the body and are needed in large amounts in the diet.
The typical keto macro ratios are 70-75% fat, 20-25% protein, and 5-10% carbs.
Individual macronutrient requirements can vary depending on factors such as age, gender, weight, and activity level.
Some people may require slightly more or less of each macronutrient to achieve optimal ketogenic diet results.
It is important to consult with a GP about the best macro ratios for your needs.
Macros are the specific fat, protein, and carbohydrate ratios that someone follows on a ketogenic diet, with a typical ratio of 70-75% fat, 20-25% protein, and 5-10% carbs.
Benefits Of Keto Nutrition And Ketosis
Some people have reported these health benefits, but the evidence is limited, and more research is required.
Always consult your GP before starting this diet.
Inflammation Reduction
Improved Cognitive Function
Weight Loss
Increased Energy Levels
Improved Insulin Sensitivity
Keto Foods To Eat And Avoid
Keto Friendly Foods:
Meat: high in protein and fat, low in carbohydrates.
Fish and Seafood: Salmon, tuna, shrimp, and shellfish are high in omega-3 fatty acids and low in carbohydrates.
Eggs: Eggs are a high-quality protein and healthy fat source.
Dairy: High-fat dairy products such as cheese, cream, and butter are allowed in moderation.
Nuts and seeds: almonds, walnuts, and chia seeds, high in healthy fats and low in carbohydrates.
Olive oil, coconut oil, and avocado: are all good sources of healthy fats.
Foods Not To Eat On The Keto Diet
Sweets, pop, and sugary drinks: high in sugar and carbohydrates.
Bread, pasta, rice, and grain-based foods: are high in carbohydrates.
Potatoes, corn, and other high-carbohydrate vegetables.
Fruit: high in carbohydrates.
Processed foods, snack bars, and sweetened yoghurts are all examples.
Steps To Keto Success
The following are the steps to success on the ketogenic diet:
Before beginning a ketogenic diet, consult with a doctor or registered dietitian, especially if you have a medical condition.
Determine your daily caloric requirements and macro ratios (fat, protein, carbs) that will put you in ketosis. This diet typically contains 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Plan and prepare your meals ahead of time, emphasising high-fat, low-carb foods like meat, fish, eggs, dairy products, oils, nuts, and non-starchy vegetables.
Keep track of your food intake and check your ketone levels to ensure you’re in ketosis.
Stay hydrated by drinking plenty of water.
Be aware of hidden carbohydrates in foods and beverages, and limit or avoid processed and high-carb foods.
Add physical activity and exercise into your daily routine to support overall health and weight loss.
Maintain consistency in your diet and lifestyle choices, and make adjustments as needed to stay in ketosis.
Be patient and persistent, as it may take several weeks or months to fully adapt to and reap the benefits of the ketogenic diet.
More information on the keto diet.
Why An Air Fryer Is Good For The Keto Diet
An air fryer is excellent for the ketogenic diet. It allows you to prepare high-fat, low-carb foods more healthily.
The air fryer produces crispy and crunchy textures similar to deep-fried foods but without the added oil and unhealthy fats.
This makes it easier to maintain the high-fat, low-carb ratio required for a keto diet.
You can enjoy crispy, crunchy, and delicious foods without the added carbohydrates and unhealthy fats often associated with deep-fried foods by using an air fryer, making it great for a keto diet.
Air Fryer Herb And Lemon Cauliflower
Ingredients
Serves 4
1 cauliflower
1 tbsp finely chopped fresh thyme
2 tbsps lemon juice
1/2 tsp salt
1 tbsp chopped rosemary
4 tbsp olive oil
1 tsp lemon zest
1 tbsp finely chopped fresh parsley
1/4 tsp chilli flakes
How To Make Air Fryer Herb And Lemon Cauliflower
Preheat the air fryer to 180C / 360F.
Toss the cauliflower with 2 tablespoons of olive oil in a large mixing bowl.
Arrange the cauliflower in a single layer in the air-fryer basket. You may have to cook in batches.
Air fry at 180C / 360F for 8-10 minutes, stirring halfway through, until florets are tender and edges are browned.
Add the remaining ingredients to a small bowl; stir in the remaining 2 tablespoons of oil.
Transfer cauliflower to a large mixing bowl; toss with herb mixture ensuring the cauliflower is well coated.
Pop back into the air fryer for a couple of minutes.
Features a built-in drainage shelf that removes up to 150ml of fat and oil from your food without compromising flavour. The thickened 3mm flexible handles provide a comfortable and secure grip for easy removal from the air fryer. Avoid handling the liner by hand immediately after use when it’s hot. Add water below the drainage shelf to transform the air fryer liner into a microwave steamer, perfect for steaming, baking, roasting, and reheating in the air fryer. Made from food-grade silicone, ensuring safety and quality, keeping your food free from harmful elements.
How To Store Freeze and Reheat Air Fryer Herb And Lemon Cauliflower
The cauliflower will keep in the fridge for 5-7 days in an airtight container.
Freeze the cauliflower for up to 6 months.
Reheat in the air fryer at 200 C / 400 F for 10 minutes turning occasionally.
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Air Fryer Keto Meatballs
This simple recipe can be used with any low-fat meat.
Chicken mince, lamb mince and turkey mince will all work perfectly.
Ingredients
45g grated Parmesan cheese
1 crushed garlic clove
60g grated Mozzarella cheese
454g minced beef (5% or less fat)
1 large beaten egg
2 tbsp Greek yoghurt
Sauce
225 ml passata with basil, garlic and oregano
2 tbsp pesto
60g Greek yoghurt
How To Cook Air Fryer Meatballs
Preheat the air fryer to 180C / 360F for 5 minutes.
Combine the cheese, garlic, yoghurt and beaten egg in a large mixing bowl.
Mix in the beef lightly but thoroughly.
Form into 1-1/2-inch balls.
Air fry for 8-10 minutes until lightly browned.
Meanwhile, combine the sauce ingredients in a small saucepan and heat through. Serve alongside meatballs.
How To Store Freeze And Reheat Air Fryer Meatballs
Place the meatballs in an airtight container and refrigerate. They will last 3-4 days.
Meatballs will last 3 months if frozen.
To reheat, place in the air fryer and air fry at 200C / 400F for 10 minutes. Turn occasionally.
Air Fryer Cheesy Sausage Balls Keto
These sausage and cheese balls make a tasty protein-packed keto breakfast that you can make ahead of time, freeze, and then pop into your air fryer when you’re ready to make your busy mornings easier and more delicious!
Ingredients
454g sausage meat
1 large egg
30g grated Cheddar cheese
30g full-fat cream cheese
How To Cook Air Fryer Cheesy Sausage Balls
In a large mixing bowl, combine all of the ingredients.
Make sixteen 1-inch balls.
Fill the air fryer basket making sure the meatballs do not overlap. You may have to cook in two batches depending on the size of your air fryer.
Preheat the air fryer to 200C / 400F.
Once preheated air fry the meatballs for 10 -12 minutes.
During cooking, shake the basket two or three times.
When fully cooked, sausage balls will be browned on the outside and have an internal temperature of at least 62C / 145F.
This instant-read thermometer features a foldable long probe that makes it easy to check the internal temperature of meats without getting too close to the heat. The backlight display ensures you can read temperatures clearly, even in low light. Perfect for grilling, roasting, or air frying, this digital meat thermometer is a must-have tool for any cook.
How To Store Freeze And Reheat Air Fryer Cheesy Sausage Balls
Store the cheesy sausage balls in an airtight container. Place them in the fridge; they will last 3–4 days.
They can be frozen, cooked or raw, for up to two months. Make a double batch of meatballs and freeze the extra for convenient and time-saving meals!
How To Reheat Frozen Meatballs In The Air Fryer
Place frozen meatballs in the air fryer basket.
Close the basket and air fry the meatballs at 200 C / 400 F for 10 minutes.
Shake the basket halfway through to ensure that the meatballs are evenly cooked.
Cook for another 1-2 minutes if you want your meatballs to be more crispy on the outside.
Air Fryer Keto Sausage Peppers And Onions
Ingredients
Serves 4
900g sausages
1 tsp chilli flakes
2 tsp garlic powder
180g bell peppers (various colours)
1 tsp garlic powder
2 tsp ground black pepper
1 medium diced onion
3 tbsp olive oil extra virgin
How To Cook Keto Sausage Peppers And Onions
Start by slicing the sausage into chunk-sized pieces. Dice the onion.
Slice the peppers.
Place the peppers, sausage, onion, garlic powder, chilli flakes, and pepper into a sealable bag.
Add olive oil, seal the bag, and shake the bag so the ingredients are coated thoroughly.
Preheat the air fryer to 150C / 300F.
Once preheated empty the contents of the bag into the air fryer.
Air fry at 150 C / 300 F for 30 minutes. Stir frequently.
How To Store Freeze And Reheat Sausage Peppers And Onions
This cooked sausage, onion, and pepper recipe will keep in the refrigerator for 3-4 days and can be frozen for up to 3 months in an airtight container.
Thaw in the fridge before reheating in the air fryer for 12-15 minutes at 145 C / 290 F, tossing every few minutes to ensure even cooking.
Air Fryer Keto Spicy Chicken Burgers
Ingredients
Makes 6 Burgers
1/2 diced red Onion
1 beaten egg
1 clove of crushed garlic
1 tbsp cumin
1 tbsp ground coriander
1 tsp paprika
1/2 tsp chilli powder
500g minced chicken (or turkey mince)
How To Cook Air Fryer Spicy Chicken Burgers
Combine all of the ingredients in a mixing bowl and mix thoroughly.
Preheat the Air fryer to 200 C / 400 F for 5 minutes.
Roll the mixture into 6 equal-sized balls and flatten to resemble a burger shape.
Depending on the size of your air fryer basket, add the burgers. You may have to cook in batches.
Do not overlap. Air fry for 10 minutes turning halfway through cooking time.
Check they are not pink inside, if so cook for a further few minutes.
How To Store Freeze And Reheat
You can store these burgers in the fridge for up to 4 days in an air-tight container.
Freeze by placing a piece of greaseproof paper between each burger, place in a suitable freezer container or bag and freeze for up to 3 months.
To cook from frozen air fry at 180C / 360F for 10 minutes.
Depending on the size and thickness of your burger, you may need to adjust the cooking time.
A meat thermometer is recommended.
The internal temperature should reach 62C / 145F.
Keep your food fresh and organised with the Plastic Airtight Food Storage Containers! This pack of 18 features a vibrant blue design and is perfect for storing everything from snacks to leftovers. Each container is leakproof and airtight, ensuring your food stays fresher for longer while preventing spills and messes.
