Keto-curious meal plan

The increasingly popular keto diet generally features foods that are high in fat, protein-focused and low in carbs. If you want to test it out, we’ve mixed up some of our popular dishes in keto-friendly ways for a yummy introduction.

When it comes to keto meals, lean chicken breasts and rich, smoky bacon are perennial faves, especially in winning dinner-size salads. Tomatoey, comforting shakshuka is another keto champ, but we take ours a step further with juicy, rich meatballs. And our Cauliflower Gratin gets a makeover with some ground beef and extra cheese, turning it into a delicious Cheeseburger Gratin. Here are four simple takes on keto-friendly eating.

BLT chicken breast salad bowl

A fresh start to the week

BLT Salad

Serves: 4

  • 4 M&M Food Market Boneless, Skinless Chicken Breasts
  • 4 cups mixed salad greens
  • Chopped cooked bacon
  • Halved cherry tomatoes
  • Sliced avocado
  • Red onion
  • M&M Food Market Buttermilk Dill Dipping Sauce
  • Half of 1 lemon
  1. Cook Boneless, Skinless Chicken Breasts according to package instructions; set aside to cool. 
  2. Place 4 cups mixed salad greens in large shallow bowl; top with sliced chicken, chopped cooked bacon, halved cherry tomatoes, sliced avocado and thinly sliced red onion. 
  3. Drizzle with Buttermilk Dill Dipping Sauce and the juice of half a lemon; toss to serve.
Cheeseburger cauliflower gratin

A cheesy weekday delight 

Cheeseburger Cauliflower Gratin

Serves: 4 to 6

  • 1 lb ground beef
  • 1 package of M&M Food Market Cauliflower Gratin
  • 1 cup shredded cheddar cheese
  • Shredded iceberg lettuce
  • Diced tomatoes
  • Pickles
  • Mayo
  • Mustard
  1. Sauté 1 lb ground beef until no longer pink. 
  2. Spoon cooked beef on top of Cauliflower Gratin and spread evenly. 
  3. Bake at 400°F for 35 mins. 
  4. Sprinkle with 1 cup shredded cheddar cheese; return to oven for 5 more mins. 
  5. Remove from oven and top with shredded iceberg lettuce and diced tomatoes. Serve with pickles, mayo and mustard.
Meatball Shakshuka

A warm, hearty dish on Thursday

Meatball Shakshuka

Serves: 4

  • 1 small white onion
  • 1 cup of sliced red or yellow pepper
  • 2 tbsps of feta cheese
  • 2 cups of canned diced tomatoes
  • 4 eggs
  • 2 cups of M&M Food Market Sirloin Beef Meatballs
  • Fresh herbs for garnish
  1. In a large high-sided skillet, sauté 1 small white onion, thinly sliced. Add 1 cup sliced red or yellow pepper and sauté until tender, 8 to 10 mins. 
  2. Add 2 cups canned diced tomatoes and 2 cups Sirloin Beef Meatballs; simmer for 15 mins. 
  3. Make 4 wells in tomato mixture, and crack 4 eggs, 1 into each well; simmer for an additional 8 mins or until eggs are opaque. 
  4. Sprinkle with 2 tbsp feta cheese. 
  5. Garnish with chopped fresh herbs to serve.
Spicy Roasted Wings and Greens with Blue Cheese

Wing it on Friday

Spicy Roasted Wings and Greens with Blue Cheese

Serves: 4

  • 1 package of M&M Food Market Honey Barbecue Chicken Wings
  • 1 package of M&M Food Market Gourmet Floret Medley
  • ½ cup of M&M Food Market Original BBQ Sauce
  • 2 cups of torn kale
  • 1 tbsp olive oil
  • ½ cup of crumbled blue cheese
  • Buffalo sauce or hot sauce
  1. Line a large sheet pan with parchment. 
  2. Spread Honey Barbecue Chicken Wings out on pan. 
  3. Toss Gourmet Floret Medley with ½ cup Original BBQ Sauce; add to sheet pan. 
  4. Bake at 375°F for 20 mins. 
  5. In a medium bowl, massage 2 cups torn kale with 1 tbsp olive oil. 
  6. At the 20-min mark, remove sheet pan from oven; add kale and return to oven to bake for 10 more mins. 
  7. Remove from oven; drizzle with buffalo sauce or hot sauce, then sprinkle with ½ cup crumbled blue cheese.


  • KA from Kenora Thursday, Jul. 6, 2023


  • NS from Oshawa Thursday, Oct. 26, 2023

    Thank you so much for these keto ideas. I'm always looking for lower carb within your store. Look forward to seeing more like this!

  • AW Monday, Nov. 6, 2023

    I would like to see more healthy eating recipes 🙂

  • BJ from Comox Thursday, Nov. 23, 2023

    Thank you for adding low-carb options. Keto is actually 20% protein, 10% carbs and 70% fats. Each recipe should list the percentage of each of the above with the number of servings contained within. I would not be able to eat honey-dipped chicken as a Keto eater. I am a member and will start to order again once Keto options are available. Thank you for starting down the road for better health options for your clients.

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