So….what exactly can you eat on keto?
It’s a fair question! Maybe you’ve got a handle on some keto basics and want to figure out how exactly it would look when it’s time to go grocery shopping. Or maybe you’ve been around the keto block a few times, but need a refresher to get out of a rut.
Here are some reliably keto foods and ingredients that are delicious and incredibly useful to keep around in a keto kitchen!
1. Eggs
Versatile, affordable, a reliable keto staple…eggs are hard to beat! Scrambled, fried, poached, quiche-ified, the options are endless for a meal packed with protein and loads of tasty keto goodness.
2. Chicken, beef, turkey, etc.
Meat is a keto-ers best friend, with no or nearly no carbs (depending on whether it contains any additives, etc.). Many cuts are also very affordable and simple to prepare—nothing complicated required!
3. Leafy greens
Just because you’re keto, doesn’t mean you have an excuse to not “eat your greens!” These veggies are an incredible source of so many vitamins and minerals your body needs. Salads are a quick and easy way to add these to your diet, or you can always throw some spinach, kale, bok choy, chard, arugula, or other greens on the side with a meat of your choice for a simple and satisfying meal.
4. Veggies (non starchy)
Leafy greens aren’t the only vegetables with loads of great nutrients! Your options are delicious—and plentiful. Think of veggies like peppers, asparagus, cucumbers, celery, Brussels sprouts, and more. Make cauliflower rice, green bean casserole, or beef with broccoli…there is a whole world of delicious plants waiting to add variety to your keto life!
5. Cheese
Adds a craveable, creamy dose of umami to any meal! Depending on the cheese, it can also be a great way of adding extra salt to your diet. (And besides, who doesn’t love cheese?!)
6. Cream
Smoothies, sauces, soups, desserts…the many uses for this ingredient make it a favorite kitchen staple many keto-ers. Just remember: cream is not the same as half-and-half! Half-and-half has more sugar, making it noticeably higher in carbs, so cream is typically a better choice for those on keto. You can read more about that here.
7. Olive oil, avocados, avocado oil, and other sources of healthy fat
There are so many healthy sources of fat that you can bring into your keto meal plan! While you certainly don’t want to consume too much fat, making sure you eat the appropriate amount of fat for your needs can help you stay full for longer and make sure that you stay feeling your best.
8. Butter
Okay, so butter is another source of fat, but it’s so good we had to talk about it by itself! Butter makes everything better. That’s our motto at Keto Chow. Not only does it add unrivaled flavor to dishes, but it’s easily accessible, it’s affordable, and is one of the most versatile sources of fat. Whether you’re doing some keto baking, whipping up a shake, or cooking some steak, butter deserves a place of honor in every keto kitchen.
9. Salt
It may sound boring, but hear us out! Salt is an important mineral for everyone, but especially for those on a keto diet. It helps replace the critical electrolytes that you need to prevent the keto flu. You can learn more about that here, but the short story is: make sure you are getting enough salt!
10. Keto Chow
Number 10 from our totally unbiased absolutely objective point of view (ahem): Keto Chow. It’s quick and easy, so that’s a win. And delicious, so that’s another win.
Is this a complete list of everything that you can eat on keto? Of course not! The keto diet can be so much more varied than you may imagine. This is just “some foods you can eat” to get you started. (Because sometimes looking at enormous lists can be more overwhelming than anything.) However, we hope you can see just from the foods that are on this list that keto can be fun, varied, and crazy delicious!
11. Flours
Flour may be a little difficult to find on keto, so thankfully, here are some great alternatives: almond flour, grated aged cheeses, or keto breadcrumbs. You can learn more about them by reading this article.
12. Sweeteners
What can you replace sugar with when you’re on the keto diet? Quite a lot of things, actually! There’s erythritol, xylitol, allulose, bochasweet and more! Learn more about them in this article.
13. Treats
If you’re following the ketogenic diet, you might think you have to give up your sweet treats. However, there are plenty of options for delicious, low-carb snacks that fit perfectly into a keto lifestyle. From chocolatey fat bombs to fluffy pancakes made with almond flour, there’s no shortage of creative and satisfying treats you can enjoy. Check out some keto treat recipes here.
You can also opt for store-bought keto-friendly desserts, such as sugar-free gelato or dairy-free, keto-friendly ice cream. The key to finding the perfect keto treat is to look for snacks that are high in healthy fats and low in carbs. With a little experimentation, you’ll soon discover a world of sweet, low-carb options that will keep your cravings at bay and your body in ketosis.
14. Fruits
If you’re still craving the sweet tang of certain fruits, don’t worry. You can still have some of them on keto (in moderation)! For example, you can have coconuts, olives, avocados, strawberries, raspberries, lemons, limes, melons and more! Check out this article for a complete list.
15. Nuts and Seeds
Nuts and seeds are a great addition to the ketogenic diet as they are high in healthy fats and low in carbs. Some popular options include almonds, macadamia nuts, pecans, and walnuts. They are great for snacking on the go, adding to recipes for a crunchy texture, or using as a base for keto-friendly desserts.
For those who are looking for plant-based sources of protein, chia seeds, flaxseeds, and pumpkin seeds are great options to consider.
