Free Printable: Low Carb & Keto Food List

• Why You’ll Love My Burger Bowl Recipe
• Ingredients & Substitutions
• How To Make A Burger Bowl
• Topping Variations
• My Recipe Tips
• Storage & Meal Prep
• Serving Suggestions
• More Low Carb Bowls
• Tools I Use For This Recipe
• Burger Bowl (Easy 20-Minute Recipe) Recipe card
• Recipe Reviews

If you’ve tried my Big Mac salad , think of this burger bowl as its flavorful cousin… just less like that type of burger and more like a regular one. Because I always have to change it up. This recipe has all my fave parts of a juicy burger (or a turkey burger ), but with a fresh, no-bun twist. Juicy beef, crisp lettuce, fresh tomatoes, crunchy onions, sharp cheese… you get the picture. Pile on your favorite toppings and you have a quick, healthy lunch or dinner !

Why You’ll Love My Burger Bowl Recipe

• All the best parts of a burger – When you bite into a cheeseburger, it’s all about texture. The crisp veggies add a fabulous crunch against the juicy beef and cheese. I used classic lettuce, tomato, and onion, but you can load it up with anything you love. Who needs the bun, anyway?
• Creamy, tangy burger sauce – The sauce is the dressing here, and it’s amazing! It’s a mix of creamy mayo and sweet ketchup (sugar-free for me), with a splash of dill pickle juice to make the flavors pop.
• Quick 20-minute recipe – I rotate these burger bowls with my taco salad for those nights I just want a fast, easy all-in-one dinner (that even my kids will eat). It’s also perfect when you don’t really feel like cooking.
• Healthy and low carb – This dish is naturally gluten-free, keto friendly, and even if you’re not either of these, just a plain healthier way to satisfy that burger craving.

Ingredients & Substitutions

Here I explain the best ingredients for my cheeseburger bowl recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

The Bowl:

Okay, let’s get into what makes these burger bowls so incredible—the ingredients! Here’s the lineup that brings them to life:

• Ground Beef – Feel free to substitute ground turkey or ground chicken if you want to lighten it up.
• Sea Salt & Black Pepper – I use a simple seasoning for the beef here (just like burger restaurants do), but a pinch of garlic powder and onion powder can add a nice depth.
• Lettuce – Honestly, I throw whatever lettuce I have laying around into my burger bowl recipe (it’s actually a great clean-out-your-fridge recipe), so this time it was green leaf lettuce. If you’re into a crunchier texture, romaine lettuce is your friend here, but you could also use iceberg lettuce — or any lettuce you need to clean out of your fridge.
• Tomatoes – Toss in any color of cherry or grape tomatoes (cut them in half), or dice up larger tomatoes if that’s what you’ve got. They all add a juicy pop.
• Onions – Red onions give a nice sharp contrast, but white and yellow onions work great as well. They’re all burger-approved.
• Cheese – I used cheddar. Any cheese you love on a burger will work great for a cheeseburger bowl. You can also omit it for a dairy-free option.
• Avocado – Not the most conventional burger topping, but you know I’ll throw them into any recipe where they’ll fit! You can slice it or dice it.

The Sauce:

The burger sauce makes these burger bowls! Here’s how the magic happens:

• Mayonnaise – This is the base. Nothing beats my homemade avocado oil mayonnaise for the sauce (it’s just so creamy and flavorful), but any kind will do the trick. I love this brand with clean ingredients.
• Ketchup – For sweetness and tang. I always use either my homemade sugar-free ketchup or this brand with no added sugar. Use whatever works for you.
• Dill Pickle Juice – This one’s easy. Just grab some juice from your dill pickle jar. It adds such a nice zing to the sauce!
• Dijon Mustard – You can use smooth or whole grain, or even a spicy one if you like a kick.
• Sea Salt & Black Pepper

How To Make A Burger Bowl

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Brown the beef. Just toss it in a large skillet , season with salt and pepper, and cook over medium-high heat, breaking up with a spatula as you go.
2. Make the burger sauce. In a small to medium bowl, whisk together the mayo, ketchup, dill pickle juice, Dijon mustard, salt, and pepper.

1. Assemble your burger bowls. Divide the lettuce among 4 bowls and top with the tomatoes, onions, and cheese. Add the cooked ground beef and avocado, and drizzle with the burger sauce. And dig in!

Topping Variations

Just like classic burgers, you can jazz up your healthy burger bowl with all sorts of toppings:

• I love tossing in some crispy oven bacon (or make my quicker air fryer bacon ).
• These bowls are a great way to use up extra sautéed mushrooms or caramelized onions . Who doesn’t love those on a burger?
• Throw in some sliced jalapeños for a kick.
• You already need a jar of pickles (to get the juice for the burger sauce), so you might as well add some of the actual pickles! I’ve also thrown in leftover pickled asparagus before.
• Feeling breakfast vibes? Top your bowl with a fried egg.

My Recipe Tips

• If your beef is higher in fat, drain it. I always go for 85/15 ground beef, because it’s the perfect balance between flavorful and not too greasy. You can use 80/20, but I recommend draining it if you do. 90/10 is also fine and you probably won’t need to drain.
• Prefer a whole burger patty? Go for it! Just make my burger recipe (with or without melted cheese) instead of the skillet crumbled beef.
• Want something heartier? Swap the greens with a warm and comforting base, like my air fryer sweet potatoes (regular option) or roasted rutabaga (low carb option). This is a lot like my Big Mac bowls !

Storage & Meal Prep

• Store: If you have leftover hamburger bowls (I never do ?), they don’t really last if they’re already combined. But you can meal prep ahead…
• Meal prep: I adore these for meal prep! Cook up the ground beef, make the sauce, and cut the vegetables (you can pop them in a produce keeper to make them last longer). Store everything in separate containers in the fridge until ready to assemble.
• Reheat: Just zap the ground beef in the microwave until warm, then assemble your bowls.

Serving Suggestions

My favorite thing about these burger bowls is that they are a full meal without having to add anything else! But if you want to add something, try a side of my low carb fries , zucchini fries , or just regular garlic parmesan fries if those work for you. You can dip any of these in ranch , but I love to make a double batch of the burger sauce and dunk ’em in there.

More Low Carb Bowls

I love a good bowl meal! Try some of my other flavor-packed ideas you can make in less than 30 minutes:

Korean Beef Bowl

Egg Roll In A Bowl

Salmon Bowl

Chipotle Keto Bowl

Tools I Use For This Recipe

• Skillet – You can use any skillet, but I love my enameled cast iron!
• Meat Chopper – I use this to effortlessly break up the meat while it’s cooking, but a regular wooden spoon or spatula also works.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Bowl:

• 1 lb Ground beef ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 8 oz Leaf lettuce (chopped) ▢
• 1 cup Cherry tomatoes (halved) ▢
• 1/4 cup Red onions (sliced thinly) ▢
• 1/2 cup Cheddar cheese (shredded) ▢
• 1 medium Avocado (sliced) ▢

Burger Sauce:

• 6 tbsp Mayonnaise ▢
• 2 tbsp Sugar-free ketchup ▢
• 2 tbsp Dill pickle juice ▢
• 1 tsp Dijon mustard ▢
• 1/8 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large skillet over medium-high heat, season with sea salt and black pepper. Cook for 8-10 minutes , breaking up into pieces with a spatula, until the beef is browned.
2. Meanwhile, make the sauce. In a small to medium bowl, whisk together the mayo, ketchup, pickle juice, mustard, salt, and pepper. Set aside.
3. Divide the leave lettuce among 4 bowls. Top with tomatoes, onions, and cheese.
4. Add the cooked beef to the bowls. Fan out avocado slices over each.
5. Drizzle your burger bowls with the burger sauce.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 bowl, or 1/4 of entire recipe

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Burger Bowl

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Burger Bowl (Easy 20-Minute Recipe)

This burger bowl recipe is an easy, low carb 20-minute meal! Load it up with your favorite toppings, and drizzle it with creamy burger sauce.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/burger-in-a-bowl/

Ingredients

Bowl:

• 1 lb Ground beef
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 8 oz Leaf lettuce (chopped)
• 1 cup Cherry tomatoes (halved)
• 1/4 cup Red onions (sliced thinly)
• 1/2 cup Cheddar cheese (shredded)
• 1 medium Avocado (sliced)

Burger Sauce:

• 6 tbsp Mayonnaise
• 2 tbsp Sugar-free ketchup
• 2 tbsp Dill pickle juice
• 1 tsp Dijon mustard
• 1/8 tsp Sea salt
• 1/8 tsp Black pepper

Instructions

1. In a large skillet over medium-high heat, season with sea salt and black pepper. Cook for 8-10 minutes , breaking up into pieces with a spatula, until the beef is browned.
2. Meanwhile, make the sauce. In a small to medium bowl, whisk together the mayo, ketchup, pickle juice, mustard, salt, and pepper. Set aside.
3. Divide the leave lettuce among 4 bowls. Top with tomatoes, onions, and cheese.
4. Add the cooked beef to the bowls. Fan out avocado slices over each.
5. Drizzle your burger bowls with the burger sauce.

Maya’s Recipe Notes

Serving size: 1 bowl, or 1/4 of entire recipe

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)