Keeping keto for mental health simple (and affordable) means choosing high-fat options made from healthy fats (coconut, avocado, olive, and animal fats), and nutrient-dense foods that require little to no prep.

Stop telling yourself this can’t be done.

It’s doable.

It’s affordable.

And if you are currently in really bad shape, I promise you there are likely people in your life and even in your dorm that will help you plan your meals and get you these foods. You may begin to feel better in a shorter amount of time than you think possible. And then you can take over your own self care. But the people around you really want you to be well. They are motivated to not see you suffer. So don’t hesitate to ask for help and support from family and friends.

Policies regarding cooking appliances in college dorms vary by institution. Many college dorms have strict policies prohibiting appliances like hot plates, air fryers, and pressure cookers due to fire safety concerns. However, this doesn’t mean that maintaining keto for mental health is impossible.

While policies vary by institution, most dorms allow the following appliances:

• Mini Fridge: Essential for storing perishables like meats, dairy, and low-carb vegetables.
• Microwave: Versatile for reheating and even cooking certain foods.
• Electric Kettle: Useful for boiling water quickly.
• Blender: Great for preparing smoothies and mixing ingredients.

If you don’t have access to even the most basic cooking appliances in your dorm, here is what you can do!

No-Cook Keto for Mental Health Meal Ideas

Here are some meal and snack ideas that require absolutely no cooking.

Meal/Snack	How to Prepare (No Cooking)
Deli Roll-Ups	Take slices of deli meat (turkey, ham, roast beef), spread with cream cheese or mustard, add a pickle or cucumber strip, and roll it up. Pair with a healthy fat mayo, ranch dressing or guacamole for extra fat.
Cheese and Nuts	Combine cheese slices or cheese sticks with low-carb nuts (almonds, pecans, walnuts, or macadamias). Add olives or pork rinds for variety.
Greek Yogurt with Berries	Use full-fat, unsweetened Greek yogurt (not regular yogurt). Add a few berries (strawberries, raspberries, or blackberries) and crushed low carb nuts for extra fat and texture.
Canned Fish	Open a can of tuna, salmon, or sardines. Mix with mayo and mustard using a spoon. Eat as-is or spread onto cucumber slices or lettuce leaves. You can even buy this premade off store shelves. It doesn’t have the best oils but do the best you can it all counts!
Pre-Packaged Salads	Buy bagged salad mixes and add pre-cooked protein (deli meat, canned fish, grilled chicken strips). Use olive oil, avocado oil dressing, or ranch (check labels for no added sugar or look for good fats if available). Add cheese, nuts, or olives for extra fat.
Raw Veggies & Dips	Pair pre-cut celery, bell peppers, or cucumbers with guacamole, cream cheese, or tahini for a high-fat snack.
Boiled Eggs (Store-Bought)	Buy pre-boiled eggs from the grocery store. Sprinkle with salt, pepper, or Everything Bagel seasoning.
Avocado “Bowls”	Slice an avocado in half, remove the pit, and fill the center with tuna salad, chopped nuts, or cheese crumbles. Eat with a spoon.
Hot Dogs	Now I don’t expect you to eat these cold, but some of you are frequenting convenience stores in which there are good quality, all-beef hot dogs hot and ready to eat! Hot dogs just happen to be perfect keto macros.
Nut Butter Packets	Use single-serve nut butter packets (almond, macadamia, or peanut if tolerated). Squeeze onto celery sticks or cheese slices for extra fat. These same single-serve nut butter packets mixed with full-fat unsweetened Greek yogurt and unsweetened coconut flour are a delicious snack!
Olives and Pickles	Choose pre-packaged olive snack packs or a jar of pickles. Pair with cheese, meat, or nuts for a balanced snack.

Meal Delivery Services

If finances allow, meal delivery services can be a good option for staying keto without cooking. You don’t have to commit to a full subscription—you can order one, two, or even three meals at a time to supplement your dorm-friendly keto options.

Before deciding you can’t afford this, take a moment to tally up how much you’ve been spending on takeout and eating out with friends. The cost may be comparable or even less than what you’re currently spending.

Here are two meal delivery services that offer keto-friendly, fully prepared meals:

• Factor – Ready-to-eat keto meals delivered weekly, requiring only refrigeration and reheating.
• Trifecta Nutrition – Keto meal plans with high-quality ingredients and no prep required.

If your dorm allows meal deliveries, this can be an easy way to do keto for mental health without needing a kitchen.

Best Practices for No Cooking Keto for Mental Health

Plan Ahead

Keeping keto-friendly snacks on hand prevents impulsive carb-heavy choices. Stock your mini fridge with pre-cooked proteins, full-fat dairy, and avocados, and keep shelf-stable essentials like nuts, canned fish, and nut butter packets. When grocery shopping, buy foods that are easy to assemble into meals rather than ingredients that require cooking. Taking a few minutes to plan your meals for the week will make it easier to stay consistent.

Lenycia, a Registered Dietician from Advanced Ketogenic Therapies suggests that if you’re comfortable with Excel, creating a weekly meal planner can simplify things. Instead of spending time thinking, “What am I going to eat today?” you can just glance at your planner and know exactly what’s on the menu.

Utilize Communal Kitchens (If Available)

If your dorm has a shared kitchen, use it during off-peak hours to prep meals in batches. Focus on quick tasks like boiling eggs, portioning out cheese and nuts, making delicious homemade mayo sauces or mixing homemade dressings that can be stored in your fridge. If cooking full meals isn’t an option, use the space for assembling food comfortably rather than trying to prep everything in a cramped dorm room.

Engage with the Your College Community

If possible, connect with other students who follow keto or prioritize nutrition for mental health. Start a Keto for Mental Health group. I promise you that it is highly unlikely you are the only student on your campus desperately trying to improve their mental health with this evidence-based metabolic therapy. Sharing meal ideas, grocery tips, and motivation makes keto easier. Look for campus nutrition groups, online keto communities, or roommates interested in meal prepping together. Even if others aren’t following keto, finding people who support your goals can make a difference.

Limited kitchen appliances in your dorm room? Keep Reading!

Some of you may have access to (or sneak in the use of) things like air fryers, small instant pots, convection ovens, microwaves, or hot plates.

Cheap Keto Staples and How to Prepare Them

Food Item	Prep Method (Dorm-Friendly)
Eggs	Hard boil in an electric kettle, scramble in a microwave, turn into egg bites in small pressure cooker, or buy pre-cooked.
Butter	Store in a mini fridge, melt in a microwave, add to coffee (original Bulletproof version)
Bacon	Use fully cooked bacon (no prep) or cook raw bacon in an air fryer.
Chicken with Skin	Air fry drumsticks or wings or thighs without oil — skin crisps up naturally
Ground Beef (80/20 or higher)	Shape into meat bars and air-fry at 400°F for 20 minutes (IKRT recommended). Brown ground beef in an air fryer at 375°F (190°C) for 8–10 minutes
Heavy Cream	Store in a mini fridge, add to coffee, tea, or keto shakes and smoothies.
Deli Meats & Cheese	No cooking needed—roll into snack wraps or eat cold. Add a pickle or mustard if feeling fancy.
Canned Tuna & Salmon	Mix with mayo (avocado or olive oil – read the label) and celery.
Avocados & Olives	No prep needed—just store in a mini fridge.
Pork Rinds	No prep—great for snacking or dipping in high-fat sauces.
Tofu	Air-fry into crispy bites, microwave as a scramble, or buy pre-marinated and pair with high-fat dips like tahini, guacamole, or coconut cream sauce.

If you don’t have a full kitchen, work with what you have. An air fryer, microwave, mini pressure cooker, hot plate and electric kettle can handle almost everything you need for keto meals.

Air Fryer Meals provide quick cooking, crispy textures, easy cleanup.

Sausages, bacon, and burger patties – Place sausages, bacon, or raw burger patties directly in the air fryer basket. For sausages, air-fry at 370°F (190°C) for 8–10 minutes, flipping halfway. Bacon cooks best at 350°F (175°C) for 6–8 minutes, depending on thickness. For burger patties, cook at 375°F (190°C) for 10–12 minutes, flipping once for even browning. No need for extra oil—fat renders naturally, keeping everything juicy. Serve with cheese, avocado, or a high-fat dipping sauce for a fast, keto-friendly meal with almost no cleanup.

Chicken wings, thighs or drumsticks – For crispy, high-fat chicken with almost no effort, place wings, thighs, or drumsticks in the air fryer basket. Cook at 400°F (200°C) for 20–25 minutes, flipping halfway through. No oil needed—the fat in the skin renders, creating a crispy, golden exterior. For extra flavor, season with salt, pepper, and garlic powder before cooking, or toss in butter, buffalo sauce, or ranch seasoning after. Pair with hot sauce and/or some kind of lovely, fatty sauce to fuel your brain.

Fatty beef “bars” – Erin Bellamy from IKRT suggests shaping 80/20 or higher fat ground beef into thick bar-shaped patties and placing them in the air fryer basket to cook at 400°F (200°C) for 18–20 minutes, flipping halfway for even browning. The high-fat content keeps them juicy while crisping up the edges. For extra flavor, season with salt, pepper, and garlic powder before cooking. If you had to buy a lower fat version no worries, pair with melted butter, cheese, or homemade mayo for an easy, high-fat keto meal. Store extras in the mini fridge for quick, reheatable meals.

Crispy Tofu Bites – Cut extra-firm tofu into bite-sized cubes and pat dry with a paper towel to remove excess moisture. Toss with avocado or olive oil, then season with salt, pepper, garlic powder, or smoked paprika for extra flavor. Place in the air fryer basket and cook at 375°F (190°C) for 15–18 minutes, shaking halfway through, until golden and crispy. Serve with guacamole, tahini, or a keto-friendly dipping sauce (preferably with a bit of MCT oil) for a high-fat, protein-packed snack or meal addition.

Microwave Meals provide fast meals, no-mess options, and a simple reheating method.

Microwave Scrambled Eggs – Crack 1–2 eggs into a microwave-safe mug or bowl and whisk until fully combined. For extra creaminess, mix in a splash of heavy cream or a small pat of butter. Microwave on high for 30 seconds, stir, then continue microwaving in 15–30 second intervals, stirring after each, until the eggs are just set (about 1–2 minutes total). Top with shredded cheese, salt, and pepper, or mix in pre-cooked bacon, sausage, or diced avocado for extra fat and flavor. Look up “silicone egg microwave” on Amazon to find handy helpers and variations of this process.

Air Fryer Cheese Crisps – Preheat the air fryer to 350°F (175°C) and line the basket with parchment paper to prevent sticking. Place small piles of shredded cheddar, mozzarella, or parmesan onto the parchment, leaving space between them. Flatten slightly and, if desired, sprinkle with garlic powder, paprika, or Italian seasoning for extra flavor. Air-fry for 5–7 minutes until bubbly and golden brown, then let cool completely to crisp up. Store in an airtight container for later snacking.

Microwave Steamed Vegetables – Look for broccoli, cauliflower, green beans, or other low-carb veggies at the dollar store or grocery outlet. Place them in a microwave-safe bowl with 2–4 tablespoons of water, depending on the amount of vegetables. Cover with a microwave-safe lid, plate, or damp paper towel to trap steam. Microwave for 2–4 minutes, checking halfway through to avoid overcooking. Drain any excess water and toss with butter, olive oil, or cheese for extra fat and flavor.

Salads with Pre-Cooked Protein – rab pre-cooked protein like rotisserie chicken, grilled steak strips, canned tuna, or pre-marinated tofu. Toss it over bagged salad greens such as spinach, romaine, or arugula. Choose a healthy fat dressing made with avocado or olive oil (check the produce aisle for better options). Add avocado, olives, cheese, or nuts for extra fat and texture. If you prefer warm protein, heat it briefly in the microwave or air fryer before adding.

Pork Rind Nachos – Arrange pork rinds or cheese crisps in a heat-safe dish, layer the seasoned beef and shredded cheese on top, then air-fry at 350°F (175°C) for 2–3 minutes until the cheese melts. Remove and top with sour cream, guacamole, jalapeños, and sugar-free salsa.

Mini Pressure Cooker Keto Meals

Shredded Chicken (Thighs, Drumsticks, or Breasts) – For boneless, skinless chicken thighs or breasts (1–2 lbs), set the pressure cooker to high pressure for 10 minutes, then allow a 5-minute natural release before manually releasing any remaining pressure. For bone-in thighs or drumsticks (1–3 lbs), cook on high pressure for 15 minutes, then allow a 10-minute natural release before opening the lid. Place the cooked chicken on a plate and shred with two forks. Mix with butter, mayo, or a keto-friendly sauce for extra fat. Store leftovers in a mini fridge and use for lettuce wraps, salads, or keto taco bowls throughout the week.

Shredded Beef (Chuck Roast, Brisket, or Ribs) – For smaller cuts (1–2 lbs), set the pressure cooker to high pressure for 45 minutes, then allow a 15-minute natural release before opening the lid. For larger cuts (3–4 lbs), cook on high pressure for 60 minutes, then allow a 20-minute natural release before manually releasing the remaining pressure. The beef should be fork-tender and easy to shred. Mix with butter or pan drippings for added fat and moisture. Serve with steamed cauliflower mash, cheese, or sour cream for a satisfying meal.

Keto Chili (No Beans) – Use the sauté function to brown 1 lb of ground beef, breaking it up with a spoon until fully cooked. Drain any excess grease if needed, then add 1 can of diced tomatoes (no added sugar), 1 can of green chilies, 1 teaspoon of cumin, 1 teaspoon of chili powder, and salt to taste. Stir well, then lock the lid and set to high pressure for 15 minutes. Once done, do a quick release and stir. Serve hot with shredded cheese, sour cream, or avocado. Leftovers store well and can be eaten with pork rinds or over a salad.

Hard-Boiled Eggs – Place a trivet or steamer basket inside the pressure cooker and add 1 cup of water. Arrange eggs in a single layer, then secure the lid and set to high pressure for 6 minutes. Once done, do a quick release, then immediately transfer the eggs to a bowl of cold water to stop cooking. Peel once cooled. Eat with salt and pepper, mash with mayo and mustard for egg salad, or slice over pre-packaged salads.

Steamed Cauliflower Mash – Cut one head of cauliflower into florets or use pre-chopped cauliflower. Place in the pressure cooker with ½ cup of water. Lock the lid and set to high pressure for 5 minutes. Quick release the pressure, drain the excess water, and mash with 2 tablespoons of butter, ¼ cup of heavy cream or 2 ounces room temp cream cheese, and salt to taste. For a thicker, creamier mash, blend with an immersion blender or mash with a fork for chunkier texture. Serve with cheese, sour cream, or alongside shredded meat.

Yes, you can use frozen cauliflower for steamed cauliflower mash in a pressure cooker, but it releases more water than fresh cauliflower. To prevent a watery mash, reduce the added water to ¼ cup instead of ½ cup, since frozen cauliflower already contains moisture. After pressure cooking, let the cauliflower sit in a colander for a minute or two to drain excess water before mashing. Add fat gradually, starting with 1 tablespoon of butter and a small amount of heavy cream, mixing before adding more to avoid a thin consistency. When made this way, frozen cauliflower will work, but fresh still gives a thicker, creamier texture with less effort.

Keto Egg Bites (Silicone Mold Method) – Light, fluffy, and easy to make in a mini pressure cooker, these egg bites are a great option for meal prep and can be stored in a mini fridge for a quick, high-fat breakfast or snack.

To make basic egg bites, whisk 6 eggs with ¼ cup of heavy cream and ¼ cup of shredded cheese. Season with salt and pepper, then pour the mixture into silicone egg bite molds, filling each about ¾ full. If desired, add pre-cooked bacon, sausage crumbles, or chopped spinach for extra flavor. Cover the mold with foil or a silicone lid, then place it on a trivet inside the pressure cooker with 1 cup of water in the bottom. Lock the lid and set to high pressure for 8 minutes, followed by a quick release. Let the egg bites cool slightly before removing from the mold. Eat them warm or store in the mini fridge for up to 5 days. Reheat in the microwave for 20–30 seconds before eating.

Toaster Oven Wonders

Viral Cottage Cheese Wrap: If you’re on social media, you’ve probably seen viral cottage cheese wraps. They’re quick, tasty, and perfect for dorm room keto cooking. To make one, blend 2 large eggs, 1 cup cottage cheese, and optional seasonings such as ¾ teaspoon garlic powder and 1 teaspoon Italian seasoning in a small blender or food processor until smooth. Spread this mixture evenly onto a parchment-lined baking sheet lightly coated with cooking spray (olive or coconut oil), and bake in your toaster oven at 350°F for 30 to 35 minutes, or until lightly browned. Once cooled, slice into wraps and fill with keto-friendly options like sliced avocado, deli turkey, or leafy greens. Throw a healthy fatty sauce in there to fuel your fat fueled macros! Store leftovers in your dorm fridge for a protein-packed snack or meal anytime

Chaffles: A fast, low-carb staple that can be made in a dorm with just a mini waffle maker and a few ingredients. To make them, beat together 4 large eggs, 2 cups shredded mozzarella, ¼ cup almond flour, and 1 oz melted butter. Lightly grease your waffle iron with some of the butter, pour in the batter, and cook for about 6 minutes, or until golden and crisp. These chaffles can be used as a base for sandwiches, topped with avocado and bacon, or even turned into a quick pizza with tomato sauce and cheese. They store well in the fridge and can be reheated in a toaster oven for a quick meal or snack.

Homemade Mayo –> The Secret to Endless Keto Sauces & Dips

A homemade mayo base made with avocado or olive oil is a game-changer for keto meals. It’s high in healthy fats and can be turned into a variety of flavorful, high-fat dips and sauces to pair with meats, tofu, eggs, or veggies. If you have a stick (immersion) blender or small food processor, homemade mayo takes less than 5 minutes. https://nomnompaleo.com/post/39474749548/whole30-day-2-paleo-mayonnaise

If this is a skill you are not wanting to unlock, then yes! You absolutely can use premade mayo from the jar and make the same wonderful sauces that will fuel your ketone levels.

Creative Keto Ways to Use Mayo

Use	Quick Prep Instructions
Salad Dressing Base	Combine mayo with herbs, garlic, lemon juice, and vinegar for ranch or Caesar dressing. Or blend mayo with avocado, lime, and cilantro for a creamy avocado dressing.
Veggie Dip	Mix mayo with mustard or garlic. Serve with celery, cucumber, or bell pepper sticks.
Fat Bomb Snack	Combine mayo, bacon pieces, and cheese for a delicious, high-fat snack.
Burger or sandwich spread	Spread mayo generously on lettuce-wrapped burgers or sandwiches for extra fat and flavor.
Chicken (or tuna) salad	Mix canned chicken or tuna with mayo, diced celery, and seasonings for an easy protein-rich meal.
Mayo-Crusted Bakes	Top salmon, chicken breasts, or pork chops with mayo before air-frying or baking (keeps meat moist and flavorful).
Deviled Eggs	Mix egg yolks with mayo, mustard, and paprika, then spoon back into the boiled egg whites.

Maintaining a ketogenic diet for mental health doesn’t have to be complicated or expensive, even in dorm conditions. By using simple no cook meal ideas and planning ahead just a bit, you can start making meaningful changes today. Small, consistent adjustments often lead quickly to noticeable improvements in mood, energy, and mental clarity. Remember, you don’t have to do this alone. Tell your doctor you are doing this, bring in members of your treatment team, and connect with friends, roommates, or campus groups for extra support. People around you want to see you thrive. Choose just one idea from this guide and start there. You may feel better sooner than you think!

Put your dorm room keto suggestions, cooking tips and encouragement in the comments!

Keto on a budget for mental health

What About the Dining Hall?

Most dining halls are not designed for ketogenic eating, but some workable options can usually be found. Prioritize plain proteins such as grilled chicken breast, eggs, or burgers without buns. Pair those with low carb vegetables like lettuce, cucumbers, cherry tomatoes, or steamed broccoli if available. Avoid sauces and dressings that likely have hidden sugars, and anything breaded.

I know a famous bipolar researcher who brings a small, leak proof bottle of MCT oil in his pocket to dinners. You can do the same in your backpack. Befriend a dining hall ally that will keep some high quality olive oil or avocado oil mayo for you in the back.

Some schools post menus online or through an app. Use that information to plan ahead. If there’s nothing suitable on the hot bar, check the salad bar or cold stations for basics you can work with.

Many dining halls also offer small packaged items like hard-boiled eggs, string cheese, or peanut butter. Almost all dining halls offer those little butter pats, which is a really handy way to get fat with a lean protein. Adding a bite of butter with your mouthful of lean protein is going to increase the ketogenic ratio of your meal. If your school allows it, take what you can back to your dorm fridge to round out meals later. Use the dining hall for what it can offer, and fill the rest from your own food supply.

And don’t get hung up on the fact that many of you have been required to pay for dining hall access and feel like buying extra food is unfair (it is). Do whatever you need to recover and feel well.

What you might be thinking	Why it gets in your way	A better way to think about it
I’m stuck with whatever the dining hall offers.	You’re allowed to get food elsewhere when it doesn’t meet your needs.	Just because something is paid for doesn’t mean it meets my needs. I’m allowed to prioritize what helps me think clearly and function.
It’s wasteful or wrong to spend more on food when I (or my parents) already paid for a meal plan.	Food that doesn’t help you recovery, and will likely make your symptoms worse, is already a waste.	I’m not choosing between being wasteful and being well. I’m choosing to give my brain what it needs so I can stay in school and recover and thrive.
It’s not fair that I have to pay twice just to eat in a way that helps.	Fairness doesn’t change what your brain and body actually needs.	Feeling shortchanged by the meal plan is valid. Letting that feeling decide what I eat doesn’t help me heal.

You are allowed to eat differently than your peers. You are allowed to make this your priority. The health of your brain cannot be a second thought or consideration. It is the foundation for everything you are here to accomplish in college and who you are to become. Keep going.

Keto diet rules for mental health