BasedKeto is a minimalist keto blog focused on foundational, gut-friendly eating. No gimmicks, no substitutes—just real food, clean fats, and recipes built to sustain.

Cream cheese is a rich, versatile keto staple. Use it to enrich yogurt, make keto cheesecake, or pair it with celery, cucumbers, eggs, or smoked salmon. Store-bought cream cheese gets expensive fast at high intake levels, so here is a simple homemade cultured cream cheese recipe for a 1 gallon (3.8 l) batch!

Ingredients

• 7½ pints (3.5 l) heavy cream
• 1 tbsp (15 ml) live cultured cream cheese starter (I use Green Valley Creamery)
• 3 tbsp (45 g) salt, or roughly a generous handful (I use pink Himalayan + optional potassium salt)

Equipment

• 1 clean and sanitized gallon glass jar with lid
• Mixing bowl
• Spoon or whisk
• Oven or warm fermentation space (~100°F / 38°C)

Instructions

1. In a bowl, mix 1 tbsp of the starter culture with a small amount of heavy cream. Stir until mostly smooth and evenly distributed.

Simple, low-effort ribeye: dry-brined in the fridge, then reverse-seared. You get a crispy crust, buttery, reddish interior, zero carbs, and maximum flavor from minimal ingredients. With a final knob of butter, the fat-to-protein ratio exceeds 1.5:1.

Ingredients

• 1 ribeye steak, 1.5 inches thick

• Salt and freshly ground black pepper

• 2 tbsp avocado oil

• Butter (or herbed compound butter), for serving

Instructions

1. Fridge “Dry-Age”

   • Pat the steak very dry with paper towels.

Frepe is the classic French crepe stripped down to keto essentials: eggs and butter only, blended into a smooth, fully emulsified batter. The result is a flexible, crepe-like sheet with a fat-to-protein ratio of about 3:1—a convenient, versatile, delicious keto staple. Use them as wraps, noodle substitutes, or a high‑fat side.

Ingredients (Makes ~ 9-10 frepes)

• 12 large eggs
• 8 oz (1 cup / 227 g) salted butter

(If using unsalted butter, add ½–1 tsp salt to taste.)

Standard keto targets about a 1:1 to 2:1 fat:protein ratio, with net carbs ideally not more than 20g per day; therapeutic keto uses 3:1 to 4:1. Macronutrients (macros) do not ensure micronutrient sufficiency. Cover meso and micronutrients with low-carb vegetables and nutrient-dense animal foods. Below is a list of essential nutrients the human body cannot synthesize.

Macronutrients

Air (for dioxygen)
Water
Energy (calories) from either of the three sources below:

Confit is a traditional French method of slow-cooking meat in fat at a low temperature, allowing tough collagen to break down into soft gelatin and producing exceptionally tender, easily digestible meat.

Ingredients

• 2 lbs beef stew meat cut into even chunks, or just ground beef

• 1 tbsp salt

• Freshly ground black pepper

• Optional: garlic cloves, thyme, rosemary, bay leaf

• Enough fat (coconut oil, beef tallow, or olive oil) to fully submerge the meat

A smooth, herb-infused chicken terrine with a 2:1 fat-to-protein ratio. Fresh basil and rosemary add aroma and help limit oxidation. The chicken itself works as a natural emulsifier, creating a silky texture that supports digestion and delivers balanced, keto-friendly calories. A reliable staple that covers your macros and keeps your gut happy.

Ingredients

• 1.2 lb lean ground chicken

• 1 cup fat (butter, olive oil, high-oleic sunflower oil, or a mix)

This is a no-carb fusion of meat rolls and sushi. Chicken works especially well, but turkey, pork, or beef can be used. It’s easier to make than sushi, since the chicken mixture is naturally sticky and holds the roll together. The recipe has a fat-to-protein ratio slightly over 1:1, but pairing with a fatty sauce or a keto side dish makes it a richer keto meal. For extra pungentness, wasabi or Colman’s English mustard work great.

High-fat meals take much longer to digest than carbohydrate-heavy ones—sometimes 5 hours or more, especially if digestion is slow. Digestion itself draws water into the gut, while the extended stomach-emptying time reduces how much water can be absorbed during this period. For this reason, it’s important to plan water intake around meals to avoid discomfort while staying properly hydrated between them. The following protocol offers a simple way to optimize hydration and support digestion on a high-fat ketogenic diet:

This keto eggplant sauce reimagines the Middle Eastern classic baba ganoush in a gentler, digestion-friendly form. It omits tahini and garlic, using extra oil to achieve a rich, creamy texture without heaviness. Eggplant’s natural fibers emulsify the mixture, binding oil and flavor into a smooth, balanced sauce that’s never greasy. High in fiber and antioxidants, it serves equally well as a dip, side, or topping for meat.

Ingredients

• 2 medium eggplants
• 1 cup extra virgin olive oil (or high-oleic sunflower oil)
• 1–2 tbsp chopped fresh herbs (parsley, cilantro, or dill)
• 1–2 tbsp fresh lemon juice or apple cider vinegar (to taste)
• Salt to taste
• (Optional) ½ cup Greek yogurt or cream cheese for extra creaminess
• (Optional) ¼ tsp ground cumin or smoked paprika, if tolerated

Instructions

1. Roast the Eggplants: Preheat oven to 425°F (220°C). Prick eggplants with a fork, brush lightly with oil, and roast whole for 50-60 minutes until the skin is wrinkled and the flesh soft.