Your Guide To Keto Diet Foods You Can and Can't Eat

As with all new ways of eating, figuring out what you can and can't eat on theketogenic diet is more than a little confusing. Fats? Most are in. Carbs? Most are out. The keto diet reduces the amounts of carbs you eat, replacing most of them with fats. You should always consult your doctor before taking on such an extreme new meal plan, but once you've received the go-ahead, you can use this guide so you know exactly which keto foods you should stock in your pantry and fridge. Print it out, tape it to your cabinets, and start experimenting with some quick keto diet foods and recipes!

Keto Diet Foods To Eat

In general, fats are the most essential part of a successful ketogenic diet, but there are still a few keto foods you should avoid. According to the philosophy behind the keto diet, once your body has used up its stores of carbohydrates, it turns to burning fat for fuel... so the more high-fat keto foods you eat, the better!

Say yes to:

• animal fats

• avocado oil

• avocados

• butter

• cocoa butter

• coconut oil

• egg yolks

• fatty fish

• ghee

• low-carb nuts like macadamia and almond

• MCT (medium-chain triglyceride) oil

• nut butter

• nut oils

• olive oil

• seed butter

Say no to:

• hydrogenated oils and shortenings

• processed vegetable oils

High-Fat Dairy Keto Friendly Foods

High-fat dairy is a good keto diet choice, but you do need to be careful. Avoid dairy labeled "low-carb," and avoid low-fat dairy. You should also be cautious about drinking milk too often, as it has quite a lot of sugar.

Say yes to:

• bleu cheese

• brie

• butter

• cheddar

• cottage cheese

• cream cheese

• feta

• full-fat yogurt

• ghee

• heavy cream

• mayonnaise made with non-processed vegetable oils

• Monterrey jack

• mozzarella

• parmesan

• sour cream

• swiss

Say no to:

• low-carb dairy products

• low-fat milk

• low-fat cheese

• low-fat yogurt

Protein Keto Diet Food List

Protein is an essential part of the keto diet but should only make up about25% or lessof your daily caloric intake. Too much protein will kick your body out of ketosis (your body will try to burn protein for energy instead of fat), so focus on fatty meats, and if you're eating leaner meat, make sure to pair it with something fatty like cheese or a compound butter. In general, try to seek out organic, pasture-raised, and grass-fed meats whenever possible when selecting keto foods.

Say yes to:

• bacon and sausage (though check the labels for any added sugars, which should be avoided)

• beef (especially fatty cuts)

• chicken (especially dark meat)

• eggs

• fish (especially wild-caught, fatty fish like salmon and mackerel)

• goat

• lamb

• low-carb nuts and nut butters

• pork

• organ meats

• wild game (duck, goose, boar, etc.)

Say no to:

• beans

• legumes

• meats like sausage, bacon, or ham that include added sugars

• super-lean meats

What Vegetables Should You Eat An A Keto Diet?

Without grains, it can be hard to feel full on keto. That's why pairing low-carb veggies with high-fat keto foods and a moderate amount of proteins is key to your success on the ketogenic diet. In general, veggies grown above ground are a safe bet, as are most leafy greens. Veggies that taste sweet, are vibrantly colored, or grow below ground tend to have more carbs. One thing to note: While ginger, onion, and garlic are high-carb vegetables, the amount you use when cooking is usually not enough to spike your carb intake, so they can be considered keto friendly foods.

Say yes to:

• arugula

• asparagus

• bamboo shoots

• bell pepper (green is best)

• bok choy

• broccoli

• broccoli rabe

• cabbage

• cauliflower

• celery

• cucumber

• dandelion greens

• eggplant

• endive

• herbs (parsley, basil, chives, etc)

• jalapeño pepper

• kale

• kohlrabi

• lettuce

• mushrooms

• mustard greens

• olives

• radicchio

• radishes

• spinach

• summer squash

• Swiss chard

• tomatoes

• watercress

• zucchini

Say no to:

• corn

• legumes

• parsnips

• peas

• potatoes

• pumpkin

• root vegetables like carrots and beets

• sweet potatoes

• yucca

• winter squash

Are Grains Keto-Friendly Foods?

You should avoid grains, beans, and legumes on a ketogenic diet. In order for the body to go into ketosis, you need to stick to a very low-carb meal plan; otherwise, your body will burn carbs instead of fat for energy. There are some low-carb, whole-food substitutes you can enjoy on the keto diet instead, though.

Say yes to:

• almond flour

• cauliflower pizza crust (check the ingredient label for sneaky additions, like tapioca or rice flour)

• coconut flour

• collard green wraps

• riced cauliflower

Say no to:

• beans

• bread products

• grains

• lentils

• "low-carb" processed foods and bread substitutes

• peas

• porridge

• protein supplements made from beans or legumes

• wheat flour

Can You Eat Fruit On A Keto Diet?

You should limit your intake of fruits when you're following a ketogenic diet. Most of them have far too many carbs and almost no fat, which is not necessarily what you want. That being said, there are a few keto friendly foods that are low-carb options you can still enjoy in moderation.

Say yes to:

• avocado

• blackberries

• blueberries (sparingly!)

• cranberries

• raspberries

• strawberries

Say no to:

• apples

• bananas

• dried fruits

• fruit juice

• grapes

• kiwi

• lemons

• melons

• nectarines

• oranges

• peaches

• pears

• plums

• tropical fruits

Is Sugar A No-Go On The Keto Diet?

You don't have to say goodbye to sweets on your keto diet, but you will have to rely on sugar alternatives.

Say yes to:

• erythritol

• Just Like Sugar

• monk fruit

• Swerve

• stevia

• xylitol

Say no to:

• agave

• aspartame

• coconut sugar

• dates

• fruit syrups/nectars

• honey

• maple syrup

• molasses

• rice syrup

• saccharin

• Splenda

• sucralose

• sugar

• Sweet'N Low

Our Favorite Keto Meals and Diet Recipes

Now that you know the best keto foods to stock your pantry with, we thought we'd share some beginner-friendly keto recipes for newbies. Keep reading for some creative ways to use keto friendly foods while on the keto diet.

Adapted from Real Simple

(Serves 4)

Ingredients:

• 3 cups cauliflower rice
• 1 egg, beaten
• ½ cup diced onion
• ½ cup almond meal
• ½ cup parmesan, plus more for topping
• ¼ cup mozzarella cheese
• 2 tablespoons chopped chives
• ½ teaspoon garlic powder
• salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F.
2. Combine the cauliflower rice, egg, onion, almond meal, parmesan, mozzarella, chives, and garlic powder. Season with a generous pinch of salt and several turns of freshly ground pepper, and stir it all up!
3. Form the mixture into tots and place on a baking sheet lined with parchment paper. Space them evenly.
4. This is optional, but I suggest adding a little extra parmesan cheese here. Just sprinkle a little on each tot.
5. Off to bake! Leave them in for about 18-20 minutes. Flip them once after about 9 minutes, and continue baking until golden brown.

(Makes 8 wraps)

Ingredients:

• 1/4 cup full-fat Greek yogurt
• 1/3-1/2 cup blue cheese crumbles
• juice of 1/2 lemon
• 2 cooked chicken breasts, shredded (feel free to use chicken thighs or rotisserie chicken instead)
• 8 large, sturdy romaine lettuce leaves
• 2-3 tablespoons walnuts, toasted and crumbled
• 8 raspberries, split in half
• 2 teaspoon chives, sliced into 1/4-inch pieces

Directions:

1. In a large bowl, combine yogurt and blue cheese. Season with lemon juice to taste. Stir in chicken until fully coated. Adjust with more yogurt, blue cheese, and/or lemon if needed.
2. Spoon shredded chicken onto center ribs of romaine lettuce leaves, dividing meat equally between them. Place on a cutting board or rimmed baking sheet. Set them upright next to each other to prevent leaves from falling over.
3. Evenly sprinkle walnut pieces, raspberry halves, and chives between lettuce leaves. Serve immediately.

(Serves 2-3)

Ingredients:

• 2 limes
• 1 red bell pepper, seeded and julienned
• 1/2 green bell pepper, seeded and julienned
• 1/2 large yellow onion, thinly sliced
• 2 teaspoons plus 1/3 cup canola oil, divided
• 2 garlic cloves
• 1 teaspoon kosher salt
• 1/2 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon ground cumin
• 1 pound (41/50 size) raw shrimp, de-veined and shelled
• 6 flour tortillas
• Mexican crema, sour cream, or Greek yogurt

Instructions:

1. Preheat the oven to 400°F. Set the sheet pan close by.

2. Juice 1 1/2 of the limes. Cut the other lime half into six wedges and set them aside.

3. Toss the bell peppers and onion into the 2 teaspoons of canola oil until coated. Scatter them onto the sheet pan in a single layer.

4. Pour the lime juice and garlic into a blender, adding in the remaining oil in a steady stream. Add the salt and spices, pulsing once to combine. Marinate the shrimp, tossing to coat in a large zip-seal bag for 15 minutes.

5. Meanwhile, roast the bell pepper and onion for 10 minutes.

6. Remove the shrimp from the marinade. Polka dot the shrimp onto the sheet pan of roasted veggies. Roast for 8 minutes more or until pink and fragrant.

7. Heat some flour tortillas and set out the Mexican crema or sour cream to serve with the lime wedges.

Ingredients:

• 5 cups diced sweet Vidalia onion (about 5 small onions) (for Onions)
• 3 tablespoons coconut oil (for Onions)
• 3 tablespoons grapeseed oil (for Onions)
• 1 teaspoon kosher salt (for Onions)
• 1 cup paleo mayonnaise, such as Primal Kitchen brand
• 1/2 cup paleo ketchup, such as Primal Kitchen brand
• 1 tablespoon of sugar-free Dijon mustard
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1/4 cup sugar-free dill relish
• 2 tablespoons grated sweet Vidalia onion
• 1 tablespoon Valentina hot sauce (or to taste), or another sugar-free hot sauce
• 1 teaspoon kosher salt
• freshly ground pepper
• 2 pounds ground beef, formed into 8 quarter-pound, ultra-thin patties (we used 85 percent lean) (for Burger)
• 8 teaspoons of sugar-free yellow mustard, such as French’s brand (for Burger)
• 1 head iceberg lettuce, outermost leaves only (2-3 per burger) (for Burger)
• 1 beefsteak tomato, sliced 1/4-inch thick (for Burger)
• 1 small white onion, sliced 1/4-inch thick (for Burger)
• 8 slices sugar-free dill pickles, or more if desired (for Burger)
• kosher salt (for Burger)
• freshly ground black pepper (for Burger)

Make the caramelized onions. Heat the coconut oil and the grapeseed oil in a medium saucepan over low heat.

Add the onions and salt; stir to combine. Cook for about 1 hour, maintaining low heat, stirring occasionally. Onions are ready when they have a dark caramel color and have softened significantly. Drain out excess oil, optional. Set aside.

Make the special sauce. Combine all of the ingredients in a small bowl. Refrigerate until ready to use.

Grill the Burgers. Preheat your grill, griddle, or skillet to high heat. While grill heats up, brush one side of each patty with about 1 teaspoon of yellow mustard then generously season both sides of each beef patty with kosher salt and freshly ground black pepper.

No matter which apparatus you use to cook the burgers, cook burgers for about 4 minutes on each side for a medium-well temperature.

Build the burgers. Use the lettuce leaves as more of a wrap instead of a bun and top generously with onion, tomato, pickles, caramelized onions, and special sauce.

(Serves 3-4)

Ingredients:

• 12 ounces pork belly, cut into 1/4-inch thick slices
• 4 cloves garlic, peeled and grated
• 2 teaspoons grated fresh ginger
• 4 cups chicken bone broth
• 3 tablespoons coconut aminos
• 2 teaspoons chili paste
• 3 1/2 ounces (about 2 heaping cups) shiitake mushrooms, sliced into matchsticks
• salt and pepper, to taste
• 10 ounces zucchini noodles
• 2 to 4 soft-boiled eggs (sliced into halves), to garnish
• 6 sliced green onions (just the crunchy light green part), to garnish
• 6 to 8 nori seaweed sheets, to garnish

Directions:

1. Cook pork belly in a large pan over medium heat until crispy on the outside, about 5 minutes on each side.
2. Turn off the heat and remove pork belly and all but 2 tablespoons of fat from the pot. Allow fat to cool slightly.
3. Return heat to low-medium (fat will still be hot), and cook garlic and ginger, stirring often until fragrant, about 2 minutes.
4. Add bone broth, coconut aminos, chili paste, mushrooms, and salt and pepper to pot. Bring to a boil, then simmer for 10 minutes, stirring occasionally.
5. Add zoodles, and cook until al dente, about 5 minutes.
6. Divide ramen into bowls. Top with eggs, green onion, and seaweed sheets, and serve.

(Makes 6 servings)

Ingredients:

• 2 pounds boneless, skinless chicken thighs
• 2 tablespoons taco seasoning
• 1 (8-ounce) can tomato sauce
• ½ cup (1 stick) salted butter
• sliced jalapeño peppers
• sliced red onions
• chopped tomatoes
• diced avocado
• shredded cheese
• sour cream

Directions:

1. Place the chicken thighs in a 4-quart or larger slow cooker and sprinkle each thigh with the taco seasoning.
2. Pour the tomato sauce over the seasoned chicken and top with the butter. Cook on low for 8 to 10 hours, until the chicken is tender.
3. Shred the chicken with a fork and mix it with the liquid in the slow cooker.
4. If desired, serve the shredded chicken with sliced jalapeños, sliced onions, chopped tomatoes, diced avocado, shredded cheese, and/or sour cream.