Keto And Nuts: A Nut-Free Diet?

Nuts are a common allergen, and some people are highly allergic to them. For others, nuts can cause sensitivities and inflammation. Nuts are also a popular ingredient in keto recipes, so it can be challenging to follow a keto diet if you have a nut allergy or intolerance. However, there are plenty of nut-free keto options and recipes available, and some specialty supermarkets are excellent for allergy-safe shopping.

Nut-free keto recipes

Nuts are a common ingredient in keto recipes, but they can be a problem for those with nut allergies or intolerances. Luckily, there are plenty of delicious keto recipes that are nut-free. Here are some ideas for nut-free keto meals and snacks to fit into your low-carb lifestyle:

Breakfast

• Keto French Toast
• Keto Buttermilk Pancakes
• Strawberries and Cream Keto Chia Pudding
• Farmers' Market Vegetable Egg Bake
• Keto Breakfast Muffins
• Flaxseed Cinnamon Bun Muffins
• Keto Cinnamon Rolls
• Low-Carb Chocolate Chip Banana Bread Muffins
• Keto Belgian Coconut Flour Waffles
• Keto Pumpkin Pie Mug Cake

Lunch/Dinner

• Keto Teriyaki Chicken
• Roasted Rack of Lamb
• Pulled Pork
• Chinese BBQ Pork
• Baked Sea Scallops
• Keto Mongolian Beef
• Keto Cloud Bread
• Keto Coconut Bread
• Keto Focaccia Bread
• Keto Cheddar Biscuits
• Keto Bang Bang Shrimp
• Keto Belgian Coconut Flour Waffles
• Keto Pumpkin Spice Cake

Desserts

• Keto Meringue Cookies
• Keto Cheesecake Fluff
• Keto Lemon Bars
• Keto Chocolate Cake
• Keto Coconut Donuts
• Keto Pumpkin Pie
• Keto Pumpkin Mousse
• Keto Chocolate Chip Yogurt Popsicles
• Keto Avocado Chips
• Keto Chocolate Hazelnut Spread

Pantry Staples

If you're looking to stock your pantry with some nut-free keto essentials, here are some ideas:

• Ground sunflower seed meal
• Unsweetened cocoa powder
• Monk fruit sweetener
• Unsweetened coconut flakes and shredded coconut
• Avocado oil
• Ghee
• Coconut oil
• Raw sunflower seeds and pumpkin seeds
• Canned tuna and sardines

Nut-free keto snacks

Nuts are a common ingredient in keto recipes, but they can be a problem for those with nut allergies or those who want to avoid them. The good news is that there are plenty of nut-free keto snacks available! Here are some ideas for tasty and satisfying keto-friendly treats that are also nut-free:

Ground Sunflower Seed Meal

Sunflower seed meal is a fantastic substitute for almond flour. It has a low net carb content and can be used in a 1:1 ratio to replace almond flour in recipes. You can buy it pre-ground or make your own by pulsing raw sunflower seeds in a food processor until they reach a flour-like consistency. Just be careful not to over-blend, or you'll end up with sunflower seed butter!

SunButter Sunflower Butter

SunButter is a delicious and creamy alternative to peanut butter and almond butter. It spreads easily, has minimal net carbs per serving, and is perfect for adding to keto dessert recipes. You can use it to make chocolate bar fat bombs, French toast fat bombs, or chocolate chip cookie dough fat bombs.

Unsweetened Cocoa Powder

Unsweetened cocoa powder is perfect for adding a chocolatey touch to your keto desserts. Try using it in recipes for low-carb triple chocolate zucchini muffins or keto flourless mocha brownies.

Lakanto Monk Fruit Sweetener

This sugar alternative contains zero calories, doesn't raise blood sugar, and is net-carb-free. It's a great option for those following a low-carb diet. You can use it to make homemade keto ketchup, lemon blueberry bread, or pumpkin pie cake pops.

Whisps Cheese Crisps

These Parmesan cheese crisps are a tasty and low-carb snack option. They're perfect for munching on their own or adding a crunchy element to salads.

Canned Tuna and Sardines

Canned tuna and sardines are excellent sources of protein, calcium, vitamin E, and vitamin K. They're filling and make a great addition to your pantry for quick and easy keto meals. Try using canned tuna to make a 10-minute spicy tuna roll.

Remember, when shopping for nut-free keto snacks, always read the ingredient labels carefully to ensure that the products meet your dietary needs. Enjoy snacking!

Nut-free keto shopping

Where to Shop:

You can find keto-friendly pantry staples at most basic grocery stores. However, for more specialised nut-free items, consider shopping at specialty supermarkets like Whole Foods, Trader Joe's, or co-ops, which often offer a wider range of allergy-safe products. Online grocery shopping is also a convenient option, with companies like Amazon Prime and Thrive Market delivering specialty ingredients directly to your doorstep.

Reading Labels:

When shopping for nut-free keto products, it is crucial to read the ingredient labels carefully. Ensure that nuts are not listed as an ingredient and check the net carb content to fit your ketogenic diet. Look out for voluntary statements like "may contain peanuts" or "made in a facility with tree nuts," as these are not always reliable. Check the bottom of the label for information about shared equipment, especially if you have a severe nut allergy. In the United States, the FDA requires brands to disclose the presence of the top eight food allergens, including peanuts and tree nuts.

Nut-Free Keto Pantry Staples:

• Ground sunflower seed meal: A great 1:1 substitute for almond flour with a low net carb content. You can buy it pre-ground or make your own by pulsing raw sunflower seeds in a food processor.
• SunButter Sunflower Butter: A tasty and creamy alternative to peanut butter and almond butter, perfect for keto dessert recipes.
• Unsweetened cocoa powder: Perfect for adding a chocolatey touch to your keto desserts.
• Lakanto Monk Fruit Sweetener: A sugar alternative with zero calories and no impact on blood sugar, ideal for a low-carb diet.
• Cacao nibs: Crumbled cacao beans packed with antioxidants, magnesium, and iron. Great for adding to homemade trail mix.
• Unsweetened coconut flakes and shredded coconut: High in healthy fats and fibre, these are excellent toppings for smoothies, low-carb cereal, or baked goods.
• Baker's Unsweetened Baking Chocolate Bar: 100% all-natural cacao for your sweet tooth.
• MCT oil powder: Easily mix this into your drinks for an extra boost of healthy fats.
• Avocado oil: A cooking oil with a high smoke point, perfect for roasting vegetables or greasing pans.
• Ghee: Clarified butter that can withstand high cooking temperatures and adds a delicious flavour to your dishes.
• Avocado oil cooking spray: A convenient non-stick option for coating pans and spatulas.
• Coconut oil: High in medium-chain triglycerides, but avoid if you are allergic to coconut.
• Raw sunflower seeds and pumpkin seeds: A nutritious and low-carb alternative to snacking on nuts.
• Whisps cheese crisps: A low-carb, crunchy snack made with Parmesan cheese.
• Canned tuna and sardines: Shelf-stable sources of protein and healthy fats that will keep you full for longer.

Nut-free keto baking

• Coconut flour: A great alternative to almond flour, which is commonly used in keto baking. It has a low net carb content and can usually be substituted in a 1:1 ratio.
• Shredded coconut: Perfect for adding to baked goods or using as a topping for smoothies or low-carb cereal. It's high in healthy fats and fibre, and suitable for vegan, dairy-free, and gluten-free diets.
• Coconut oil: Contains medium-chain triglycerides and is a great ingredient for keto baking.

Other nut-free keto-friendly ingredients include avocado oil, ghee, and sunflower seed meal.

• Low-Carb Blueberry Cheesecake Bars
• Keto Pumpkin Pie Mug Cake
• Cream Cheese Pumpkin Muffins
• Low-Carb Triple Chocolate Zucchini Muffins
• Keto Raspberry & Lemon Cups
• Berries & Cream Fat Bombs
• Chocolate Fudge Protein Bars
• Coconut Lime Fat Bombs
• Keto Snickerdoodle Cookies
• Sugar-Free Macaroons
• Keto Lemon Coconut Flour Cupcakes
• Keto Chocolate Mousse
• Keto Chocolate Chip Cookies
• Flourless Chocolate Cake

Happy baking!

Nut-free keto breakfasts

Nuts are a common allergen, and many keto recipes include them, so it can be challenging to find alternatives. However, there are plenty of delicious, nut-free keto breakfast options to choose from. Here are some ideas to get you started:

Keto French Toast

This classic breakfast dish is low carb, nut-free and only 237 calories. It's a perfect option for those who want to indulge without compromising their diet.

Keto Buttermilk Pancakes

Pancakes are a breakfast favourite, and this keto-friendly version is thick, fluffy and full of flavour. They are a great alternative to traditional pancakes and perfect for those who want a filling breakfast without the carbs.

Strawberries and Cream Keto Chia Pudding

This easy breakfast recipe is a tasty alternative to the usual bacon and eggs. It's a delicious, nut-free option for those who want a creamy, fruity start to their day.

Keto Cinnamon Rolls

These cinnamon rolls are a fantastic sweet breakfast option. They are ready in just 20 minutes and contain only 2 grams of carbs, so you can indulge without worrying about breaking your diet. Made with almond flour, they are fluffy and tender and can be served hot or at room temperature.

Keto Smoothie with Peanut Butter

This refreshing smoothie is a great breakfast option for those who want something quick and easy. It's packed with healthy fats and contains only 4.3 grams of net carbs per serving. You can also add ingredients like MCT oil, turmeric or fresh mint to change up the flavour.

Frequently asked questions