Have you committed to a keto lifestyle, but aren’t quite sure how to create a keto family meal plan with your whole family in mind?
Putting low-carb meals on the table that both you and your kids love can be a challenge, but this post is here to help. Real food, fresh food, and nourishing food can also be tasty food.
In this article, I’ll give you a few tips on family meal planning — keto style — and some suggestions on modifications for kids to keep everyone happy and healthy at meal time.
Keto family meal planning
When it comes to planning for keto-friendly meals, keep quality protein and healthy fats in mind.
Keto is known to be a high-fat, low-carb diet, but that doesn’t mean the protein is forgotten. Protein is the most satiating macronutrient, and hard to overeat, so making sure you get an adequate “dose” will aid in your keto efforts.
Healthy fats are naturally occurring fats, and should play a role in each meal. Whether your healthy fats are from animal sources (grass-fed, pasture-raised, or wild-caught), the dairy they produce, or plants (olives, olive oil, nuts and seeds, and avocado for example), they are best in their original form (as unprocessed as possible).
A low-carb way of eating also includes non-starchy vegetables! They can be piled high for nutrient-rich, colorful nourishment. Fibrous veggies are where most of your carbs and many of your vitamins and minerals will come from.
Variety is the spice of life — and this applies to food as well. Planning meals that emphasize a keto lifestyle requires a variety of foods for nutrient diversity, and excitement for family buy-in.
Remember, too, that fresh herbs and spices are a simple way to bring new flavors and taste combinations to single ingredient staples.
Low carb kid friendly meals with balanced nutrition
This trendy diet we call “keto” has shown to be beneficial for many people, but what about for kids? Keto for kids is generally NOT recommended for healthy children without specific health conditions that warrant an alternative approach.
However, a meal plan full of natural fats, quality protein, and colorful vegetables should be the base of any child’s plate — you may just need to add an extra serving of starchy vegetables, roots and tubers, or fruit to balance out their needs.
This is easily achieved by adding extra carbs to any keto-friendly recipe so that the kids can eat right along with you — no need for separate meals!
Keto family breakfast ideas
Here is a list of kid-friendly keto recipes for breakfast, lunch, snack, and dinner that you can use to create your next family meal plan.
1. Gluten-Free Breakfast Tacos
These Gluten-Free Breakfast Tacos leave out the tortilla in favor of slices of deli ham. They are packed with eggs, avocado, and red peppers. Add a non-GMO corn tortilla, or whole grain wrap for the kids.
2. Low Carb Granola
The tasty mixture of baked nuts and seeds in this low-carb granola works perfectly for a keto style low carb granola. Serve over a bowl of cooked oats, or with a side of fresh fruit, for any kiddos in your home.
3. Bacon, Egg, and Veggie Scramble
Whether you are keto-camping, or just part of the “keto-camp,” there’s something delicious about eggs cooked in bacon grease. This Bacon, Egg, and Veggie Scramble adds a pop of nutrition and color with chopped asparagus. Serve over hashbrowns for your “littles.”
4. Vegetable Egg Muffins
This primal-diet and keto-approved recipe is versatile, perfect for make-ahead food prep days, and can be served with fruit salad for the kids. You can also get your kids to pick the veggies they want to include for these Vegetable Egg Muffins.
5. Blueberry Rosemary Sausage
The sweetness of blueberries mixed with the savoriness of fresh rosemary and quality sausage is a winner for kids and grown-ups alike! A simple sweet potato hash will round out the meal for kids, as a side for this Blueberry Rosemary Sausage.
6. Fruity Nut Cereal
Chopped raw nuts, fresh berries, and coconut provide protein, fat, and just enough fibrous carbs to be keto-friendly. To this Low-Carb Fruity Nut Cereal you could add cooked quinoa, oats, or rice for a morning porridge fit for any youngster. All in the family could enjoy it with a side of your favorite sausage.
7. Ham & Egg Buttercups
Kids love the beauty of a “buttercup”! When food is the vessel that holds other foods, excitement fills the room. Pair these Ham & Egg Buttercups with sliced bananas and berries.
8. Bacon Scallion Pancakes
This savory low-carb pancake recipe is a fun twist on the Asian-style scallion pancake and a bacon cheddar dumpling, but made with almond flour. Your kids will eat up these cakes with any tuber-type hash.
Keto kid-friendly lunch recipes
9. Curious Cobb Jar Salad
This cobb salad in a jar is packed full of keto-friendly, and flavor-rich ingredients! My own kids are always satisfied by this salad as is, but you could also offer an orange, apple, or peach to round it out.
10. Snack Time Skewers
There’s nothing like simple food on a stick! Kids love to eat food off of a “spear” and theirs can include more fruit, and be plated with hummus to dip. Kids also love designing their own patterns and combinations for these Snack Time Skewers.
11. Avocado Caprese Turkey Wraps
The turkey becomes the “wrap” in these quick and easy to make low-carb lunch wraps. Add a whole grain tortilla, serve on a slice of long-ferment sourdough, or offer with a side of plantain chips for the kiddos.
12. Greek Chicken Jar Salad
I love that jar salads can be made in advance — with the homemade dressing on the bottom, and the leafy greens on top, nothing gets soggy! Keto-friendly, and kid-approved, this Greek Chicken Jar Salad can also be paired with a side of rice for those in need of more carbs.
13. Collard Wraps
Did you know that blanched collard greens make the best low-carb wraps?! And if you are looking for more high fiber foods for kids, look no further than these wraps. For a keto-friendly option, skip the sun sauce dip, but keep in on the plate for kids — it’s usually their favorite part of these Collard Wraps.
14. BBQ Pork Jar Salad
A clean BBQ sauce is the winning ingredient of this tasty salad, both from a nutrition and taste standpoint. Keeping the sugar low for keto-followers, this BBQ Pork Mason Jar Salad can be served with plantain chips, or sprinkled with quinoa for your kids.
15. Crispy Chicken Arugula Salad
A little leftover chicken to use up? This is the perfect salad for it, and offers a big pop of flavor. Sweet bites of grapes along with salty pieces of bacon in this Crispy Chicken Arugula Salad will put smiles on anyone’s face.
16. Citrus Tarragon Chicken Salad
Introduce your kids to the fun flavor of tarragon in this citrusy chicken salad. Served over salad greens for the keto-lovers, and served over a slice of whole grain sprouted bread for a real food for kids lunch.
17. Nutty Tomato Tart
18. Berries & Cream
Berries and cream is considered a dessert in our house, but it’s also a healthy keto-friendly snack with no added sugar!
19. Low Carb Trail Mix
This roasted homemade keto-friendly trail mix is savory and delicious with healthy low-carb ingredients. The pizza flavored flare will excite your kids.
20. Crisp Citrus Guac
Guacamole with oranges and radish? Yes! It’s delicious and fun for the whole family to dip into with fresh sliced veggies, apples, or nut and seed crackers for the kids.
21. Fancy Bugs on a Log
Good old Ants on a Log are taken to the next level in this kid-friendly, low-carb snack. Whether you prefer almond butter or cream cheese, a healthy dollop of fat with a scattering of “bugs” is a great mid-afternoon family pick-me-up.
22. Roasted Nuts
A mixture of your favorite raw nuts roasted in the oven for just 10 minutes brings out a whole new flavor. Roasted nuts include healthy fats, a bit of protein, and a smidgen of fiber to round out this keto-friendly family snack.
23. Guac for a Crowd
The creamy texture of this big batch guacamole is perfectly suited for dipping, smearing, spreading and mixing – actions that kids of all ages love when it comes to fun with food. Try it with peppers, carrots, jicama, or sliced pears.
24. Nora’s Nut Ball Snackers
Anyone up for a melt in your mouth “fat bomb”? Nora’s Nut Ball Snackers are truly delicious and great kept in the freezer for little or big hands to grab for a satisfying snack.
25. Apple Salami Bites
Sweet, salty, creamy, and crisp! We love the flavors and textures of this super simple kid-approved snack! Keto-lovers can opt to skip the apple, or keep slices ultra thin when putting together these Apple Salami Bites.
Keto dinner recipes for the whole family
26. Crockpot Chicken Soup
Classic Crockpot Chicken Soup, full of veggies and cooked in bone broth is a keto dinner that will comfort everyone. It’s easy to add a serving of cooked rice, or rice noodles for your little ones who need an extra carb boost.
27. Grilled Sausage Kabobs
Kabobs are a great way to involve your kids in the planning and prepping of a meal — there are so many possibilities when it comes to different veggies and meat combinations. Let your little ones be part of the process, and add a potato to their dinner plate when you serve these Grilled Sausage Kabobs.
28. Turkey Stuffed Poblano Peppers
These Turkey Stuffed Poblanos are delicious for the whole family, and can be rounded out with a baked sweet potato for those who need more carbohydrates.
29. Slow Cooked Steak Fajitas
“Set it and forget it” Slow Cooker Steak Fajitas are easy to satisfy the whole family with. Serve with non-GMO corn, or whole grain tortillas for the kids.
30. Southwestern Taco Salad
This Southwestern Taco Salad is easy to pull together, rich in color, nutrient-dense, and can satisfy all by serving with a baked potato, or your favorite wrap.
31. Asian Halibut Pouches
Flakey white fish stacked with colorful veggies and Asian inspired flavors for the win! Serve these Asian Halibut Pouches with cauliflower rice for keto fans, and whole grain rice for the rest.
32. Lamb Chops with Mint Butter Sauce
33. Shepherd’s Pie
This Keto-friendly Shepherd’s Pie is topped with mashed cauliflower for the same creamy texture and all the delicious flavors, but without the extra starch.
34. Thai Coconut Soup
Creamy coconut broth, pastured chicken, and plenty of fibrous veggies, make this Thai Coconut Soup a family favorite. You could serve it over a serving of rice for those not following “keto.”
35. Cauliflower Risotto with Grilled Shrimp
Cauliflower is one of my favorite veggies because of its versatility and ability to replace traditionally high carb foods. This low-carb risotto is no exception, and this meal is delicious with a side of asparagus.
36. Beefy Nacho Skillet
Our family loves this Beefy Nacho Skillet when we car camp or cook at home. This keto Beefy Nacho Skillet can be served with plantain chips, non-GMO corn chips cooked in coconut or avocado oil, or over a baked potato for anyone looking for more carbs.
37. Garden Meatloaf
38. Pork Chops with Rosemary Balsamic
39. Korean Beef Bowls
This Korean Beef Bowl recipe ends up on our table about every other week. It’s quick, tasty, and low-carb over cauliflower rice. Everyone loves this dish!
40. Chicken Teriyaki Cauli-Rice Bowls
Your kids won’t even know the difference when this tasty Chicken Teriyaki Bowl is served over cauliflower rice. Use a quality soy-free teriyaki sauce, such as Coconut Secret or Primal Kitchen brand, and let the slow cooker, or instant pot cook the chicken for you.
41. Shannon’s Meatballs and Zoodles
These Grain-free Meatballs are just what the keto-follower ordered – especially served over zucchini noodles. My kids finally agree that “zoodles” have more flavor than regular pasta.
42. Herb Roasted Chicken
43. Poached Egg & Arugula Meatza
Using meat as a pizza crust is both delicious and a low-carb alternative. This particular “Meatza” recipe highlights poached eggs and could be served with a green salad. Add roasted potatoes for the kids.
44. Summer Squash Chicken Boats
These stuffed zucchini boats can be a blast for the whole family to build and fill with healthy ingredients. Load them up and watch them sail right into everyone’s mouth.
45. Cabbage and Shrimp Dolmas
You can make these tasty edible packages with cauliflower rice in place of white rice for a keto-friendly version of Cabbage and Shrimp Dolmas.
46. Crispy Drumsticks
47. Asian Turkey Lettuce Wraps
Asian Turkey Lettuce Wraps are perfect as is for a keto-style meal, but can also be served with rice noodles for extra starch.
48. Coconut Chicken Tenders
49. Ginger Marinated Flank Steak
Ginger Marinated Flank Steak is so simple and yummy, and easily pairs with many veggie sides. Try it with Bacon Wrapped Asparagus, and a pairing of Roasted Root Veggies for those looking for additional carbs.
50. Slow Cooker Mocha Brisket
Coffee and chocolate are two of my favorite things — pair with brisket and we have a winner! Try this Slow Cooked Mocha Brisket alongside this Arugula Shiitake Saute, and remember to use decaf coffee if little ones are coming to the table.
51. Mexican Twist Chicken Soup
Chicken soup with a Mexican flare. I love that I can make the chicken in advance so that the soup pulls together in a flash. My kids enjoy this soup with some non-GMO corn tortillas to dip into it.
52. Primal Chili
Primal Chili is packed full of colorful, nutrient dense veggies, and grass-fed beef instead — keeping the beans and heavy carbs out of the bowl. The toppings are a favorite of kids, and this chili can be served with these easy almond flour Herb Biscuits.
53. Apple Cinnamon Turkey Burgers
The sweet savory flavor of these Apple Cinnamon Turkey Burgers is a nice change from the typical beef burger. With a lettuce wrap, they easily make the keto-approved list, and with a slice of swiss cheese comes a boost of healthy fats.
54. Primal Spaghetti
Spaghetti squash is an awesome substitute in any pasta dish, and kids love to scrape the “noodles” out of the skins. Everyone loves spaghetti, and this Primal Spaghetti recipe is a great low-carb option.
55. Mini Garden Meatzas
What kid doesn’t love to make their own pizza? Well, what about their own Mini Garden Meatza? The beef crust, veggie toppings, and fresh grated cheese is just as fun to create and meets the criteria for being keto-friendly.
56. Ginger Shrimp Curry
There’s nothing like the combo of fresh ginger, creamy coconut, and lime. For a keto-approved dish, serve this Ginger Shrimp Curry over steamed broccoli, and for a healthy real food meal anyone in the family can enjoy, serve it over rice.
57. Herbs de Provence Slow Cook Chicken
Classic home cooking in the crockpot. Herbs de Provence Chicken is simple, yet so satisfying — especially with toasted cashews, tomatoes, and olives served on top.
58. Coconut Ginger Chicken with Cilantro Pesto
The marinade and the pesto make this Coconut Ginger Chicken the star of the show. Place the pesto in a small ramekin for your kids to dip into — kids love to dip! I love to grill thick sliced red onion to go alongside. Pair this chicken with any veggies you desire.
59. Lamb Meatballs
Lamb and mint is a classic combination, and these Lamb Meatballs with mint chimichurri won’t disappoint. Serve with a seasoned cauliflower puree.
60. Orange Ginger Salmon
My kids are used to seeing lemon slices on fish, so the orange really excites them on this Orange Ginger Salmon. Serve with roasted green beans, and fresh fruit.
61. Thai Beef with Carrot Noodles
Carrot noodles are the bomb! If you haven’t tried them, this Thai Beef with Carrot Noodles is worth a go. Have your kids assist you with the spiralizer for some family bonding time.
Time to start planning your keto family meal plan!
No excuses now. With this incredible list of keto and kid friendly meal ideas, you are now empowered to use your meal planner, make your grocery list, and start prepping to keep your weekly plan manageable.