Chef Niko Tests

Keto & low-carb cooking

Cooking first, labels second.

Practical low-carb cooking from a working kitchen: what to stock, how to build flavour, and recipes that taste good enough that you forget the label.

A low-carb dinner plate of salmon, green beans, cauliflower mash and avocado

Build a low-carb plate

Protein, a vegetable, a creamy side and a sharp finish. Start with the pantry guide, then cook your way through the recipes below.

Read the pantry guide

Recipes

Seared salmon with crisp skin in a cast iron pan with lemon slices and dill

Lemon garlic butter salmon

Crisp skin and a pan sauce in 20 minutes.

Two crispy golden chicken thighs in a cast iron skillet with rosemary and garlic

Crispy skin chicken thighs

The cheap cut that tastes expensive.

A bowl of creamy cauliflower mash with chives and butter

Cauliflower mash

Creamy, buttery, and honestly good.

A soft folded cheese omelette on a plate with chives beside a small cast iron pan

Perfect cheese omelette

Three eggs, five minutes.

A tray of roasted broccoli, courgette, asparagus and green beans with parmesan

Roasting vegetables

High heat, little oil, real browning.

Guides

Olive oil, butter, eggs, almonds, parmesan, garlic, lemon and herbs on linen

Stocking a keto kitchen

Fats, proteins, vegetables and flavour to keep at home.

Olive oil, butter, eggs, almonds, parmesan, garlic, lemon and herbs on linen

Flavour without carbs

Salt, acid, fat, herbs, spice and umami.

Gear I use in this kitchen

Three simple tools behind most of the recipes here. Amazon Associate links.

A black cast iron skillet with a wooden spoon and salt on an oak worktop

Cast iron pan

Heat that stays put for a proper crust.

View on Amazon UK
A fine zester with a lemon, lemon zest and parmesan on a wooden board

Fine zester

Citrus, cheese and spice in seconds.

View on Amazon UK
An oil spray bottle misting olive oil over vegetables on a roasting tray

Oil spray bottle

Less oil, even coat.

View on Amazon UK

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This is cooking advice, not medical advice. If you have a health condition or take medication, talk to your doctor or a dietitian before changing how you eat.