Looking for recipes that are not only keto, but can also help support your immune system? We rounded up 15 of our favorite keto recipes that can help keep you in ketosis while giving a boost to your immune health.
Don’t worry if you’re not a great cook. These recipes were developed to be made by cooks of all levels.
You’ll notice some ingredients appear in multiple recipes. These are superstar immune boosters and are great to always have in stock at home. We recommend making sure your refrigerator and pantry are always well stocked with these ingredients:
Our Favorite Immune-Boosting Keto Recipes
Immune-boosting ingredients: broccoli, garlic, olive oil
Key vitamins and nutrients:
Broccoli is a great source of vitamin C, which is known for its immune-enhancing properties. Garlic is antioxidant and antimicrobial, meaning it can protect you from diseases as well as stop the growth of organisms like bacteria [ 1 ]. Olive oil contains omega-3 fatty acids, which help reduce tissue inflammation and keep your brain healthy [ 2 ].
Immune-boosting ingredients: kale, apple, lemon
Key vitamins and nutrients:
Kale contains flavonols, a powerful antioxidant that protects you from diseases [ 3 ]. Apples contain vitamin C and are a rich source of polyphenols linked to many health benefits [ 4 ]. Lemons also contain vitamin C and polyphenols, which protect your immune system [ 5 ].
Immune-boosting ingredients: mint, garlic, ginger, turmeric
Key vitamins and nutrients:
Garlic, ginger, and turmeric all have antioxidant and anti-inflammatory properties. Mint helps boost digestive health, which is essential for immune system function [ 6 ].
Immune-boosting ingredients: KetoLogic Vanilla BHB , strawberries
Key vitamins and nutrients:
Immune-boosting ingredients: salmon, lemon, garlic
Key vitamins and nutrients:
Like olive oil, salmon contains omega-3 fatty acids that help promote brain health and reduce inflammation. Lemon is full of polyphenols and vitamin C. Garlic has been used for thousands of years to promote health and to prevent colds.
Immune-boosting ingredients: broccoli, kale, tomatoes, pecans
Key vitamins and nutrients:
Broccoli and kale are packed with antioxidants and micronutrients that keep your systems functioning. Tomatoes contain lycopene, a powerful antioxidant that protects from certain cancers [ 8 ]. Pecans are full of heart-healthy monounsaturated fats.
Immune-boosting ingredients: carrot, eggs, avocados, romaine lettuce
Key vitamins and nutrients:
Carrots and romaine lettuce contain vitamin A and minerals like calcium and phosphorus. Eggs contain bioactive compounds that may help reduce inflammation [ 9 ]. Avocados contain the same heart-healthy fatty acids that benefit your body in so many ways.
Immune-boosting ingredients: eggs, kale, spinach, olive oil
Key vitamins and nutrients:
Eggs contain zinc and selenium, two minerals that can enhance the immune system [ 10 ]. Greens like kale and spinach pack a powerful dose of vitamin C to help the body fight off infection and disease [ 11 ]. Olive oil helps reduce inflammation, and may even help with reducing abdominal fat [ 12 ].
Immune-boosting ingredients: eggs, avocados
Key vitamins and nutrients:
Eggs contain more than 15 different essential vitamins and minerals and are considered a superfood. Avocados contain lots of heart-healthy fats. A recent study found that the chemical compound β-sitosterol in avocados helps boost immune system health [ 13 ].
Immune-boosting ingredients: avocados, cucumber, garlic, mixed greens
Key vitamins and nutrients:
Cucumber is a good source of vitamin A, magnesium, and phosphorus [ 14 ]. Garlic is anti-inflammatory and anti-microbial [ 15 ]. Mixed salad greens contain other vitamins and minerals your body needs to perform its best.
Immune-boosting ingredients: KetoLogic Strawberry KetoMeal , KetoLogic MCT Oil , KetoLogic Vanilla BHB , strawberries
Key vitamins and nutrients:
KetoMeal contains ketone-enhancing MCT oil powder, plus more than 12 essential vitamins and minerals. MCT oil may help normalize blood glucose levels and immune system responses [ 16 ]. BHB supports ketosis and weight loss, and has anti-inflammatory properties.
Strawberries contain a healthy amount of vitamin C and folic acid.
Immune-boosting ingredients: cinnamon, fresh ginger, curry paste
Key vitamins and nutrients:
Cinnamon contains polyphenols and helps reduce inflammation, both of which enhance your immune system [ 17 ]. Ginger has been used for centuries to fight off colds and reduce tissue inflammation [ 18 ]. Most curry pastes contain turmeric powder, which contains curcumin, another compound that wards off inflammation.
Immune-boosting ingredients: green tea, KetoLogic Apple-Pear BHB
Key vitamins and nutrients:
Green tea contains many different antioxidants, including polyphenols [ 19 ]. Apple-Pear BHB can help your body get into ketosis and help you recover from workouts faster.
Immune-boosting ingredients: bell peppers, garlic, onion, olive oil
Key vitamins and nutrients:
Bell peppers contain bioactive compounds and antioxidants that help bolster your health [ 20 ]. Garlic and onions contain antioxidants, including flavonoids, which help regulate cells throughout the body [ 21 ]. Olive oil contains omega-3 fatty acids, which help reduce inflammation and enhance brain health.
Immune-boosting ingredients: ginger, broccoli, coconut oil, garlic
Key vitamins and nutrients:
Garlic and ginger are antioxidant and antimicrobial, meaning they can protect you from diseases as well as stop the growth of certain bacteria. Coconut oil contains MCT oils, which your brain can use for immediate energy. Broccoli is a great source of vitamin C and other key nutrients.
With all these keto recipes at your fingertips, there’s no reason you can’t enjoy a variety of delicious meals that support your ketogenic lifestyle while also giving your immune system a boost.
Comments