Kid-Friendly Keto Recipes for Busy Moms 

Kid-friendly keto recipes for busy moms.

kid-friendly keto recipes

Photo by Denys Gromov

Isn’t it tiring to think of prepping something for the entire family? Well, it’s even harder if you’re following a strict diet and your family isn’t! Yep, I feel you!

Keto diets are rising to fame every day, so it shouldn’t be too hard to think of a good recipe fit for everyone’s taste. But, thinking of something when kids are involved can be a game-changer, especially if they’re the picky-eater type (sorry!)

To make your life easier, we shortlisted some of the best kid-friendly, keto recipes online, perfect for the whole family. We guarantee that it’s a handy list for any mom who wants to cut down on carbs without having to prepare separate meals for the kids. 

Why kid-friendly keto meals are a MUST for your family

Saves you time and effort

Let’s face it. Making separate meals for your kids can be pretty… ugh. From planning to preparing, it’s always a challenge to be in the kitchen.

So, instead of exerting too much effort, why not prepare keto meals that your kids can also love? There are tons of choices fit for every palate.

Eat less of the bad stuff

Kids love sugar, but too much of it can also be bad. 

Although going entirely keto isn’t the safest option for children, having keto meals every once in a while is a great way to reduce their sugar intake. Throwing in keto meals for your kids will surely make them eat less of the bad stuff.

Without taking any longer, here are the best kid-friendly keto recipes perfect for the whole family:

Kid-friendly keto Recipes

Chicken bacon ranch casserole with broccoli (1 cup)


  • 4 cups of chicken breasts
  • 3 cloves of garlic, minced
  • 1 cup Ranch dressing
  • 8 slices of bacon, chopped and cooked
  • 1 cup shredded mozzarella cheese
  • 1 cup shredded cheddar cheese
  • 5 cups of Broccoli (cut into florets)


  1. Preheat your oven to 375
  2. While preheating, prepare the Broccoli by boiling it in a pot of water. Simmer for 2 minutes.
  3. In a bowl or casserole dish, mix the chicken breasts, chopped bacon, spinach, garlic, ranch, and half of each shredded cheese. 
  4. Toss in the extra shredded cheese on top of the casserole when done.
  5. Bake for approximately 15-20 minutes!

Additional information and nutritional details

Do your kids find Broccoli disgusting? No worries! You can try this with spinach, too. Just get 1lb frozen spinach. Thaw and squeeze it to drain first before tossing it in the casserole.

For 1 serving:

  • Calories: 447
  • Fat: 35.8g
  • Protein: 37.3g
  • Total Carbs: 6g
  • Net Carbs: 4.4g
  • Fiber: 1.6g
  • Sugar: 1.3g 

BBQ chicken waffle

Got a waffle maker? 

If you do, then try this savory “chaff” treat featuring the sweet-and-salty balance of chicken and waffles. It’s the perfect dish for any time of the day – breakfast, lunch, dinner, or even for snacks! 


  • 1 tbsp. Almond flour
  • 1 tbsp. Sugar-free Barbecue Sauce
  • 1 egg
  • ⅓ cup of chicken, diced and cooked
  • ½ cup of shredded cheddar cheese


  1. Preheat your waffle maker
  2. Mix the egg, almond flour, barbecue sauce, cheddar cheese, and diced chicken in a bowl for the batter.
  3. Add ½ of this batter to the waffle maker and leave to cook for about 4 minutes. Leave it to cook for a few more minutes if it’s still uncooked. (Don’t open the waffle maker if it hasn’t been 4 minutes yet!)
  4. Pour in the rest of the batter for the next chicken waffle.
  5. Get cooked chaff from the maker and prepare with barbecue sauce or ranch (or just eat it alone!)

Additional information and nutritional details

Kids love a crispy waffle with a nice crunch to it. Technique? 

Leave it for a bit until it’s firm enough to be lifted from the waffle maker. It’s naturally soft on the first attempt to get it, so try to leave it for more than 4 minutes (but not too long!) to give your chaff an extra crisp. 

For 1 waffle:

  • Calories: 205 
  • Fat: 14g
  • Protein: 18g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g
  • Cholesterol: 131mg
  • Sodium: 224 mg

Keto chocolate ice cream

You can never go wrong with ice cream.


  • 1 cup of almond milk
  • 2 eggs
  • 1 cup of sweetener 
  • 1 cup heavy cream
  • 1 tsp. Vanilla extract
  • 1 pinch salt
  • 4 oz. of chopped, unsweetened Lily’s chocolate


  1. Beat the eggs until they turn foamy with a light texture for about a minute.
  2. Add the sweetener gradually and continue mixing. 
  3. In a pot, add your almond milk, vanilla extract, cream, and salt over low heat.
  4. Whisk the mixture swiftly yet slowly.
  5. Slowly add the eggs while whisking to avoid scrambling. Continue whisking.
  6. Increase the heat from low to medium. Cook the mixture for about 1-2 minutes.
  7. Remove the mixture from the heat.
  8. Add the chocolate and mix, until fully melted. 
  9. Pour the mixture into your ice cream maker and freeze for about 6 hours. 
  10. Depending on your preferred texture, you can get it earlier if you want it soft-served. 

Additional information and nutritional information

Some people without an ice cream maker opt to just pop the ice cream mix they made in the freezer or in popsicle molds if possible. And if you are too tired to cook, there are plenty of low-carb ice cream brands you can spot in convenience stores (such as 7 Eleven).

For 1 serving:

  • Calories: 210
  • Total Fat: 21 g
  • Trans Fat: 0 g
  • Carbs: 2.6g
  • Protein: 4.4g

Corn dog bites

Worrying about your kid’s snack time? Dodge the sugary treats and prepare these keto corn dog bites instead for a low-carb, healthier alternative that they’ll really love. It’s great for lunch, snacks, or if you’re in for a movie night.


  • 2 tbsp. Coconut flour
  • 1 ½ tsp. Baking powder
  • ¼ tsp. Salt
  • ¼ tsp. Garlic powder
  • ¼ tsp. Onion powder
  • ⅛ tsp. Black pepper
  • 2 large eggs
  • ¼ cup heavy cream
  • ¼ cup water
  • Avocado Oil Spray
  • 1 cup of almond flour
  • 6 tbsp. Melted unsalted butter, slightly cooled
  • 4 uncured beef hot dogs (make sure they’re organic!)


  1. Preheat your oven to about 350
  2. Spray your tray with avocado oil, depending on how many corn dogs you’ll make
  3. Whisk the almond flour, coconut flour, baking powder, garlic and onion powder, salt, and black pepper in a bowl
  4. Mix the wet ingredients into the dry ones for your batter
  5. Let the batter rest for about 3 minutes to let it thicken 
  6. Scoop your batter in your tray or muffin tray wells 
  7. Cut the hot dogs into 6 equal pieces, then place 1 of each in the center of each well or batter portion
  8. Bake the corn dog bites until they turn golden for about 20 minutes
  9. Don’t remove them yet from the pan! Let them cool for about 10 minutes.

Additional information and nutritional information

Hot dogs can be quite problematic. But, it’s normal for any kid to want a filling snack like corn dogs! So, for this recipe, organic beef hot dogs are the best option to minimize the intake of excessively processed stuff and carbs. Let’s be real, we all want a delicious yet healthy meal for the family. 

For 3 corn dog bites

  • Calories: 278
  • Fat: 26g
  • Saturated Fat: 10g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 7g

Parmesan air fryer chicken wings

Looking for a healthier alternative to fried chicken? Here’s what exactly you’re looking for. Best part? It’s for all ages!


  • 2 ½  lbs. Chicken wings (drumettes and flats) 
  • 5 cloves of garlic, minced
  • 2 ½ tbsp. Avocado Oil
  • ½ tsp. Garlic powder
  • ½ tsp. Sea salt
  • ⅛ tsp. Black Pepper
  • 4 tbsp. Melted butter
  • ¼ cup of grated Parmesan
  • Salt


  1. Preheat your air fryer for about 400℉. Spray it with your preferred oil.
  2. In a large bowl, place your chicken wings and coat it with avocado oil.
  3. Coat the chicken again with sea salt,  minced garlic, garlic powder, and pepper.
  4. Place the wings in the air fryer. Make sure they don’t touch each other.
  5. Cook the chicken wings for about 30 minutes.
  6. Make sure to flip the wings halfway through the cooking time.
  7. When done, add the wings in a bowl and coat them with melted butter.
  8. Toss in some Parmesan cheese (and parsley, if you have some!).

Additional information and nutritional information

When cooking the wings, make sure there’s space between them. You want as much air circulation as possible inside. You can cook this longer as needed, it really depends on your chicken wings’ size and the air fryer’s instructions.

  • Calories: 525
  • Carbs: 3g
  • Protein: 38g
  • Fat: 40g
  • Saturated Fat: 16g
  • Cholesterol: 198 mg


Going keto can be super challenging, especially with the thought of preparing separate non-keto meals for your family that they’ll like.

Even so, with the recipes we shared with you– making keto dishes for the family doesn’t have to be so hard! With a pinch of creativity and research, your next dinner prep will feel like a total breeze.

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