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Craig on April 6, 2015

Keto Diet: Cost Breakdowns of Popular Recipes

Ketogenic Diet Tips > Ketogenic Diet

A common misconception is that a ketogenic diet is expensive. People see low-carb and automatically start calculating the high prices of meat. Luckily, this is not the case. A keto diet focuses on high fat and moderate protein which allows us to save money by focusing on the fat first. I went through some of my top reader and personal favorite recipes from the site to show you how much a typical ketogenic diet recipe costs, both per recipe and per serving.

There are also many ways to save against my prices; markdown meat, bacon ends and pieces, almond meal, warehouse membership, etc. Take a look at my Eating Keto on a Budget guide to get a better idea on how to save money while eating a ketogenic diet.

We do a weekly meal planning in our house, which helps save money as we can plan in advance for deals to find. In addition, we aren’t spending over our budget on food item cravings that hit while we’re out shopping. We also don’t end up driving to the grocery store nearly every day like we used to, to grab a forgotten needed item, saving us time and gas.

My Keto Academy: Batch Cooking on a Budget offers a great way to start cheap meal planning on a ketogenic diet. The 28 day meal plans offer you daily meals, recipes, and a weekly shopping list – that save you both time and maximize on saving potential.

Many people do seem off-put by the upfront cost of a newly started ketogenic diet. Buying almond flour, erythritol, or a new ingredient like psyllium husk powder can make the cost of keto seem overwhelming.

However, the per recipe and per serving cost of these items are usually less than $1 and you will be able to use these ingredients in many recipes.

bulk-cover-small

Properly stored, these ingredients will last you months and months, allowing you to make keto friendly recipes that taste great and will keep the cravings for old favorites at bay.

The biggest difference in my budget was comparing my recipe costs and per serving costs to eating out at a restaurant. I used to go out to eat lunch often – and the difference in my wallet has been astronomical since starting to make my own meals. A keto meal at a restaurant will typically be between $5-15, while a whole recipe (with multiple servings) or two at home can be made for that same price.

One of the best things I have found from the ketogenic way of eating is the satiation, or “full” feeling. Eating fat for fuel is an amazing way to save money as overeating becomes a thing of the past. Controlling the cravings also controls the spending!

 

Buffalo Chicken Jalapeno Popper Casserole – $9.33

BuffaloChickenJalapenoPopperCasserole1

Yields 6 servings – $1.56 per serving

Not only has this become a staple in our house, it gives plenty of leftovers to freeze or use later on in the week. A delicious keto meal that’s easy to make and packed full of flavor. If you’re a fan of jalapeno poppers, then this casserole is a must try!

Ingredients:

  • 6 small Chicken Thighs – $4.44
  • 6 slices Bacon – $1.65
  • 3 medium Jalapenos – $0.15
  • 12 oz. Cream Cheese – $1.80
  • 1/4 cup Mayonnaise – $0.17
  • 4 oz. Shredded Cheddar – $0.57
  • 2 oz. Shredded Mozzarella Cheese – $0.25
  • 1/4 cup Frank’s Red Hot – $0.25
  • Salt and Pepper to Taste – $0.05

See How to Make It

 


Low Carb Pepperoni Pizza – $5.33

PepperoniPizza1

Yields 6 slices – $0.89 per slice

The cost of a homemade pizza on a ketogenic diet rivals that of any chain’s carry out pizza specials. Think about your favorite thin crust pizza, and this will now be the replacement. Packed full of healthy fats and without the carbs, your family will love this recipe.

Pizza Base:

  • 2 cups Mozzarella Cheese (~8 oz.) – $1.00
  • 3/4 cup Almond Flour – $1.32
  • 1 tbsp. Psyllium Husk Powder – $0.19
  • 3 tbsp. Cream Cheese (~1.5 oz.) – $0.23
  • 1 large Egg – $0.11
  • 1 tbsp. Italian Seasoning – $0.05
  • 1/2 tsp. Salt – $0.02
  • 1/2 tsp. Pepper – $0.03

Toppings:

  • 1 cup Mozzarella Cheese (~4 oz.) – $0.50
  • 1/2 cup Rao’s Tomato Sauce – $1.33
  • 16 slices Pepperoni – $0.50
  • Sprinkled Oregano (optional) – $0.05

See How to Make It

 


Keto Chocolate Cake in a Mug – $1.20

MochaChocolateCoconut

When you’re craving a treat and only want to make a serving for one, this will be your new go-to recipe that’s ready in minutes. A ketogenic diet can’t always be meat and cheese, and this will give you a dessert that really conquers the cravings. Compare this to a single slice of cake at the grocery store and you’ve got yourself a cheap dessert in less time.

Ingredients:

  • 1 large Egg – $0.11
  • 2 tbsp. Salted Butter – $0.38
  • 2 tbsp. Almond Flour – $0.22
  • 2 tbsp. Unsweetened Cocoa Powder – $0.12
  • 1 1/2 tbsp. Erythritol – $0.29
  • 2 tsp. Coconut Flour – $0.03
  • 1/4 tsp. Vanilla Extract – $0.04
  • 1/2 tsp. Baking Powder – $0.01

See How to Make It

 


Low Carb Flax Tortillas – $1.71

FlaxTortillas

Yields 5 tortillas – $0.34 per tortilla

Instead of worrying about the gluten and carb-filled tortillas at the store, make them yourself! They’re super easy, cook up perfectly, and are absolutely delicious. Plus, you can season them yourself to get the flavors you are looking for. Feeling restricted is a thing of the past, and you don’t have to feel restricted. Pork and fish tacos can now be in your weekly routine.

Ingredients:

  • 1 cup Golden Flax Seed Meal – $0.80
  • 2 tbsp. Psyllium Husk Powder – $0.38
  • 2 tsp. Olive Oil – $0.11
  • 1/4 tsp. Xanthan Gum – $0.04
  • 1/2 tsp. Curry Powder (or spices of your choice) – $0.05
  • 1 cup + 2 tbsp. Filtered Water – $0
  • 1 tsp. Olive Oil per Tortilla (for frying) – $0.28
  • ~1/2 tsp. Coconut Flour per Tortilla (for rolling) – $0.05

See How to Make It

 


Bacon Cheeseburger Soup – $8.51

BaconCheeseburgerSoup

Yields 5 Servings – $1.70 per serving

When it comes to bacon cheeseburgers, most of us aren’t really missing the bun – we’re missing the taste. With all of the flavors you crave put together in a never-ending pot of deliciousness, this will easily become a part of your recipe rotation. Don’t skip the pickles, either – they really add to the dimension of the dish!

Ingredients:

  • 5 slices Bacon – $1.35
  • 12 oz. Ground Beef (80/20) – $2.92
  • 2 tbsp. Butter – $0.37
  • 3 cups Beef Broth – $1.50
  • 1/2 tsp. Garlic Powder – $0.05
  • 1/2 tsp. Onion Powder – $0.05
  • 2 tsp. Brown Mustard – $0.09
  • 1 1/2 tsp. Kosher Salt – $0.05
  • 1/2 tsp. Black Pepper – $0.03
  • 1/2 tsp. Red Pepper Flakes – $0.05
  • 1 tsp. Cumin – $0.05
  • 1 tsp. Chili Powder – $0.05
  • 2 1/2 tbsp. Tomato Paste – $0.26
  • 1 medium Dill Pickle, diced – $0.16
  • 1 cup Shredded Cheddar Cheese – $0.57
  • 3 oz. Cream Cheese – $0.46
  • 1/2 cup Heavy Cream – $0.50

See How to Make It

 


Low Carb Cinnamon Roll Waffle – $1.83

Low Carb Cinnamon Roll Waffles

Yields 1 serving for a meal ($1.83), or 2 servings as a snack ($0.92).

If you’re the type of person that misses waffles in the morning, then you’ve been mislead. Experience a real ketogenic treat in the morning. Cinnamon roll style waffles that can be ready in under 30 minutes – a perfect recipe for those who have a sweet tooth. Get rid of the cravings instantly with this fantastic breakfast.

Waffle:

  • 6 tbsp. Almond Flour – $0.63
  • 2 large Eggs – $0.22
  • 1 tbsp. Erythritol – $0.19
  • 1/4 tsp. Baking Soda – $0.02
  • 1/2 tsp. Cinnamon – $0.05
  • 1/2 tsp. Vanilla Extract – $0.08
  • Non-stick Spray (If you have an old waffle maker) – $0.15

Cream Cheese Frosting:

  • 2 tbsp. Cream Cheese – $0.15
  • 1 tbsp. Erythritol – $0.19
  • 1 tbsp. Heavy Cream – $0.06
  • 2 tsp. Leftover batter – $0
  • 1/4 tsp. Vanilla Extract – $0.04
  • 1/4 tsp. Cinnamon – $0.05

See How to Make It

 


Keto Chocolate Roll Cake – $8.39

RollCake4

Yields 12 slices – $.70 per serving

Dessert is something that we all miss. Although the price is slightly higher than others to make the entire cake, it’s usually something that we’d be making for an occasion. Impress others when you tell them that their cake is low carb, and make this one for your next upcoming family event – all at a cheap per serving cost.

Chocolate Roll Cake:

  • 1 cup Almond Flour – $1.69
  • 4 tbsp. Butter, melted – $0.74
  • 3 large Eggs – $0.33
  • 1/4 cup Psyllium Husk Powder – $0.74
  • 1/4 cup Cocoa Powder – $0.24
  • 1/4 cup Coconut Milk – $0.19
  • 1/4 cup Sour Cream – $0.36
  • 1/4 cup Erythritol – $0.76
  • 1 tsp. Vanilla – $0.16
  • 1 tsp. Baking Powder – $0.02

Cream Cheese Filling:

  • 8 oz. Cream Cheese – $1.20
  • 8 tbsp. Butter – $1.48
  • 1/4 cup Sour Cream – $0.36
  • 1/4 cup Erythritol – $0.76
  • 1/4 tsp. Liquid Stevia – $0.20
  • 1 tsp. Vanilla – $0.16

See How to Make It

 


Bacon and Roasted Garlic Spinach Dip – $5.92

BaconRoastedGarlicSpinachDip6

Yields 6 Servings – $0.99 per serving

For anyone and everyone that likes to sit around the TV and enjoy a snack with some pork rind chips, this one is for you. This dip is delicious in its own sense and packs a punch when it comes to the flavors. Don’t skimp out with carb-filled pre-bought dips, when you can make a high fat version that’s way better!

Ingredients:

  • 6 slices Bacon – $1.62
  • 8 oz. Cream Cheese, softened – $1.20
  • 1/2 cup Sour Cream – $0.72
  • 5 oz. Fresh Spinach, wilted in bacon grease – $0.85
  • 2.5 oz. Parmesan Cheese, grated – $0.88
  • 1 1/2 tbsp. Fresh Parsley, chopped – $0.15
  • 1 tbsp. Roasted Garlic (Recipe Here) – $0.20
  • 1 tbsp. Lemon Juice – $0.25
  • Salt and Pepper to Taste – $0.05

See How to Make It

 


Sweet and Sour Chicken – $11.86

SweetSourChicken

Yields 4 servings – $2.97 per serving

I’m a sucker for Chinese take-out food, and once I went keto I knew I had to make a replica. Although it’s a bit more work than dialing a number, it’s well worth staying on your diet for. It kills the cravings instantly and has had amazing reviews from everyone that’s tried it. Plus, it’s cheaper than my local take-out place.

Chicken:

  • 5-6 small Boneless Chicken Breasts – $6.48
  • 2 large Eggs, Beaten – $0.22
  • 1 cup Crushed Pork Rinds – $0.99
  • 1/2 cup Almond Flour – $0.85
  • 1/3 cup Parmesan Cheese – $0.32
  • 2 tbsp. Olive Oil – $0.33
  • 1 tbsp. Coconut Oil – $0.28
  • 1 tsp. Kosher Salt – $0.05
  • 1 tsp. Freshly Ground Black Pepper – $0.03

Sweet & Sour Sauce:

  • 1/2 cup Erythritol – $1.52
  • 1/2 cup Rice Vinegar – $0.18
  • 4 tbsp. Reduced Sugar Ketchup – $0.50
  • 1 tbsp. Soy Sauce – $0.06
  • 1 tsp. Garlic Powder – $0.05

See How to Make It

 


Maple Pecan Fat Bomb Bars – $9.78

MaplePecanFatBombBars

Yields 12 servings – $0.82 per serving

An easy way to get fats into your ketogenic diet is through breakfast. These simple to make bars are a classic when it comes to fat bombs. As one of the most popular breakfast recipes on the site, you know these will satisfy the cravings and really bring the taste. At under a dollar per serving, breakfast never tasted so good!

Ingredients:

  • 2 cups Pecan Halves – $4.48
  • 1 cup Almond Flour – $1.69
  • 1/2 cup Golden Flaxseed Meal – $0.41
  • 1/2 cup Unsweetened Shredded Coconut – $0.45
  • 1/2 cup Coconut Oil – $2.20
  • 1/4 cup “Maple Syrup” (Recipe Here) – $0.35
  • 1/4 tsp. Liquid Stevia (~25 drops) – $0.20

See How to Make It

 


Please be aware that my prices may not be the same as yours. Regional variability of prices and items may cause your prices to be higher – but at the same time, your prices could be lower as well. Your recipe cost will depend on your local market, current sales and coupons, product availability, bulk purchasing, brand and other purchasing preferences, and willingness to go the extra mile to find the best deal around.

The point of posting this cost information is to give you a reference for how much a ketogenic diet actually costs. Please take these cost breakdowns as a generality. If you only are able to shop at one corner store or only buy all organic, then your cost will be more. The serving sizes of the recipes and therefore the cost per serving may change for you depending on what your daily macros are; a person eating 1500 calories will have a different cost than a person eating 2500 calories a day.

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