Milly Gaines
The ketogenic diet, or keto, is a low-carb, high-fat eating plan designed to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To successfully follow this diet, it's essential to know which foods are keto-friendly and which ones to avoid. A what can I have on keto list typically includes foods like fatty fish, avocados, nuts and seeds, non-starchy vegetables, and high-quality proteins such as grass-fed meat and free-range eggs. By focusing on these approved foods, individuals can maintain ketosis, support weight loss, and potentially improve overall health while enjoying a variety of delicious and nutritious options.
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What You'll Learn
- Meats & Poultry: Beef, chicken, turkey, pork, lamb, bacon, sausage (check carbs)
- Fish & Seafood: Salmon, tuna, shrimp, crab, trout, sardines, mackerel
- Low-Carb Veggies: Spinach, broccoli, cauliflower, zucchini, avocado, asparagus, bell peppers
- Dairy & Eggs: Cheese, butter, cream, Greek yogurt, eggs, heavy cream
- Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, macadamia nuts
Meats & Poultry: Beef, chicken, turkey, pork, lamb, bacon, sausage (check carbs)
When following a keto diet, meats and poultry are foundational components due to their high protein and fat content, with minimal carbs. Beef is a keto staple, offering versatility and richness in nutrients like iron and B vitamins. Opt for fatty cuts like ribeye, ground beef, or brisket to maximize fat intake, which is crucial for maintaining ketosis. Leaner cuts like sirloin can also be included but pair them with healthy fats like butter or olive oil to keep your macros balanced. Always choose grass-fed beef when possible, as it tends to have a better omega-3 to omega-6 fatty acid ratio.
Chicken and turkey are leaner options but still keto-friendly, especially when consumed with skin on to increase fat content. Dark meat, such as thighs and legs, is higher in fat compared to breast meat, making it a better choice for keto. Ground poultry can be used in recipes like meatballs or casseroles, but be cautious of added fillers or breadcrumbs in pre-made products, as these can contain hidden carbs. Rotisserie chicken is a convenient option, but check for added sugars or marinades that might increase carb counts.
Pork is another excellent keto-friendly meat, with cuts like pork belly, chops, and ground pork being particularly high in fat. Bacon is a favorite among keto dieters, but it’s essential to check the carb content, as some brands add sugar or sweeteners. Look for uncured, sugar-free bacon to stay within keto guidelines. Sausages can also be included, but scrutinize labels for added carbs from fillers, sugars, or preservatives. Opt for natural, low-carb varieties or make your own at home using ground pork and keto-friendly spices.
Lamb is a flavorful and fatty meat that fits well into a keto diet, especially cuts like lamb shoulder or ground lamb. It’s rich in conjugated linoleic acid (CLA), a type of fat with potential health benefits. Lamb can be grilled, roasted, or used in stews, providing a delicious alternative to more common meats. When preparing meats and poultry, avoid breading or sugary marinades, and instead use keto-friendly seasonings like garlic, herbs, and olive oil to enhance flavor without adding carbs.
Incorporating a variety of meats and poultry into your keto diet ensures you get a wide range of nutrients while keeping carb intake low. Always prioritize quality by choosing organic, grass-fed, or pasture-raised options when possible. Remember to track portion sizes and pair meats with low-carb vegetables and healthy fats to create balanced, satisfying meals that support your keto goals.
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Fish & Seafood: Salmon, tuna, shrimp, crab, trout, sardines, mackerel
Fish and seafood are excellent choices for anyone following a keto diet, as they are rich in high-quality protein, healthy fats, and essential nutrients while being low in carbohydrates. Salmon is a keto superstar, packed with omega-3 fatty acids, which support heart and brain health. Opt for wild-caught salmon for higher nutrient content and lower contaminants. It’s versatile—grill, bake, or pan-sear it with butter and herbs for a delicious, keto-friendly meal. Tuna, whether fresh or canned (in oil or water), is another fantastic option. It’s lean yet satisfying, making it perfect for salads, lettuce wraps, or as a topping for avocado halves. Just ensure canned tuna is free from added sugars or breadcrumbs to keep it keto-compliant.
Shrimp and crab are shellfish favorites that fit seamlessly into a keto diet. Both are virtually carb-free and provide a good dose of protein and selenium. Shrimp can be sautéed in garlic butter or added to zucchini noodles for a low-carb pasta alternative. Crab, whether in the form of crab legs or crab cakes (made with almond flour), is a decadent yet keto-friendly treat. Trout is another fatty fish that’s often overlooked but deserves a spot on your keto menu. It’s milder in flavor than salmon and pairs well with lemon, dill, or a simple olive oil drizzle. Trout is also budget-friendly and readily available, making it an accessible option for regular meals.
Sardines and mackerel are small, oily fish that are keto goldmines due to their high omega-3 content and low carb count. Sardines, often found canned in olive oil or water, can be eaten straight from the tin or added to salads for a nutrient boost. Mackerel, with its rich flavor, is great smoked or grilled and served with low-carb vegetables like asparagus or Brussels sprouts. Both fish are not only keto-friendly but also incredibly affordable and sustainable, making them smart choices for both health and the environment.
When incorporating fish and seafood into your keto diet, focus on preparation methods that avoid added carbs. Use healthy fats like butter, olive oil, or avocado oil for cooking, and season with herbs, spices, or citrus to enhance flavor without compromising ketosis. Additionally, be mindful of portion sizes, as even though these foods are low in carbs, they are calorie-dense due to their fat content. Pairing fish and seafood with non-starchy vegetables or a side of cauliflower rice ensures a balanced, keto-friendly meal.
Lastly, variety is key to keeping your keto diet exciting and nutritionally complete. Rotate between salmon, tuna, shrimp, crab, trout, sardines, and mackerel to enjoy a range of flavors and health benefits. Incorporating these seafood options regularly will not only help you stay in ketosis but also support overall well-being with their rich nutrient profiles. Always choose fresh, high-quality sources and experiment with recipes to keep your keto journey delicious and sustainable.
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Low-Carb Veggies: Spinach, broccoli, cauliflower, zucchini, avocado, asparagus, bell peppers
When following a keto diet, incorporating low-carb vegetables is essential to maintain a state of ketosis while ensuring you get vital nutrients. Spinach is a top choice, as it’s incredibly low in carbs (only 1g net carbs per cup) and packed with vitamins A, C, and K, as well as iron and magnesium. It’s versatile—use it raw in salads, sauté it with olive oil, or blend it into smoothies for a nutrient boost without disrupting your carb count. Broccoli is another keto-friendly veggie, offering 4g net carbs per cup, along with fiber and antioxidants. Steam it, roast it with garlic, or enjoy it raw with a high-fat dip like guacamole to keep your meal keto-compliant.
Cauliflower is a keto superstar, with just 3g net carbs per cup. Its neutral flavor and texture make it a perfect low-carb substitute for rice, mashed potatoes, or even pizza crust. Try ricing it, roasting it, or mashing it with butter and cream cheese for a satisfying side dish. Zucchini, with 3g net carbs per cup, is equally versatile. Spiralize it into "zoodles" as a pasta alternative, slice it into chips for baking, or stuff it with ground meat and cheese for a hearty keto meal. Its mild taste pairs well with bold flavors like garlic, basil, or chili flakes.
Avocado is a unique vegetable (technically a fruit) that’s a keto staple due to its high healthy fat content and low carb count (2g net carbs per 100g). It’s rich in monounsaturated fats, fiber, and potassium, making it ideal for keto. Add it to salads, mash it for toast alternatives, or use it as a creamy base for sauces and dressings. Asparagus, with 2g net carbs per cup, is another excellent choice. Grill it, roast it, or steam it and top with butter or Hollandaise sauce for a decadent yet keto-friendly side. Its natural diuretic properties can also help reduce bloating, a common issue when starting keto.
Bell peppers are a colorful addition to your keto veggie list, offering 4g net carbs per cup. While slightly higher in carbs than others, they’re still a great option when consumed in moderation. Opt for green peppers, which have fewer carbs than red or yellow varieties. Stuff them with cheese and ground meat, slice them for snacks with keto-friendly dips, or sauté them in stir-fries. These low-carb veggies not only keep your carb intake in check but also provide essential fiber, vitamins, and minerals, ensuring your keto journey is both sustainable and nutritious. Always measure portions to stay within your daily carb limit, typically 20-50g net carbs per day.
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Dairy & Eggs: Cheese, butter, cream, Greek yogurt, eggs, heavy cream
When following a keto diet, dairy and eggs are staple food groups that provide essential fats, proteins, and nutrients while keeping carbohydrate intake low. Cheese is a keto favorite due to its high fat and protein content, with minimal carbs. Opt for hard cheeses like cheddar, Swiss, or Parmesan, which have lower lactose levels compared to soft cheeses. Incorporate cheese into meals as a snack, topping for salads, or ingredient in keto-friendly recipes like fathead dough for pizza crusts. Always check labels to ensure the cheese fits within your daily carb limit.
Butter and cream are other keto-friendly dairy options that add richness to meals without adding carbs. Use grass-fed butter for its higher nutrient profile and as a cooking fat or spread. Heavy whipping cream can be used in coffee, soups, or desserts, but be mindful of portion sizes as even small amounts can add up in calories. For a lighter option, go for single cream or half-and-half, but always prioritize the thicker, higher-fat versions for better keto compliance.
Greek yogurt is a fantastic dairy choice for keto dieters, as it is lower in carbs and higher in protein compared to regular yogurt. Choose plain, full-fat Greek yogurt and avoid flavored varieties, which often contain added sugars. To enhance flavor, add keto-friendly sweeteners like stevia or erythritol, along with nuts or seeds for added texture and healthy fats. Greek yogurt can also be used as a base for dips or as a substitute for sour cream in recipes.
Eggs are a keto powerhouse, offering high-quality protein, healthy fats, and essential nutrients like choline. They are incredibly versatile and can be prepared in various ways—scrambled, fried, boiled, or baked—to suit any meal. Pair eggs with cheese, butter, or cream for a fat-rich keto breakfast or snack. For example, a cheese omelet cooked in butter or a boiled egg with a side of cream cheese are both excellent keto-friendly options.
Heavy cream deserves special mention for its role in keto cooking and baking. With nearly zero carbs and high fat content, it is ideal for creating rich sauces, soups, and desserts. Use it to make keto-friendly ice cream, whipped cream, or as a thickener for curries and casseroles. When selecting heavy cream, opt for the highest fat percentage available to maximize its keto benefits. Incorporating these dairy and egg options into your keto diet ensures you stay satiated, meet your fat macros, and enjoy a variety of delicious meals.
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Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, macadamia nuts
Nuts and seeds are a keto dieter's best friends, offering a nutrient-dense, low-carb snack option that’s both versatile and satisfying. Among the top choices are almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and macadamia nuts. These options are not only rich in healthy fats but also provide essential minerals and fiber, making them ideal for maintaining ketosis while keeping hunger at bay. When incorporating nuts and seeds into your keto diet, it’s crucial to monitor portion sizes, as even low-carb options can add up in calories and carbs if overeaten.
Almonds and walnuts are staples in the keto pantry. Almonds are particularly high in magnesium, vitamin E, and fiber, with just 2g of net carbs per ounce. They can be enjoyed raw, roasted, or as almond butter, but be cautious of added sugars in flavored varieties. Walnuts, on the other hand, are packed with omega-3 fatty acids and have approximately 2g of net carbs per ounce. They’re great for adding crunch to salads or as a standalone snack. Both nuts are excellent for curbing cravings while staying within keto macros.
Chia seeds and flaxseeds are powerhouse seeds that excel in fiber and omega-3s, making them perfect for keto. Chia seeds absorb liquid and form a gel-like consistency, ideal for puddings or as an egg substitute in baking. One ounce of chia seeds contains 12g of carbs, but a whopping 11g of that is fiber, leaving only 1g of net carbs. Flaxseeds, best consumed ground to maximize nutrient absorption, have a similar carb profile and are great for sprinkling on yogurt or mixing into smoothies. Both seeds are excellent for digestion and keeping you full.
Pumpkin seeds and macadamia nuts round out the keto-friendly nut and seed list. Pumpkin seeds, also known as pepitas, are rich in magnesium and zinc, with 3g of net carbs per ounce. They’re a fantastic snack or topping for keto-friendly dishes. Macadamia nuts, though higher in calories, are one of the lowest-carb nuts available, with only 2g of net carbs per ounce. Their buttery texture and mild flavor make them a favorite for keto baking or as a premium snack.
When incorporating these nuts and seeds into your keto diet, variety is key to avoiding monotony and ensuring you get a wide range of nutrients. However, always check labels for added sugars or oils in packaged products. Raw or dry-roasted options are typically the best choices. Additionally, consider making your own nut and seed mixes to control portions and keep your keto journey exciting and sustainable.
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Frequently asked questions
On a keto diet, you can enjoy foods like fatty meats (e.g., steak, bacon, chicken thighs), fatty fish (e.g., salmon, mackerel), eggs, full-fat dairy (e.g., cheese, butter, cream), nuts and seeds (e.g., almonds, chia seeds), low-carb vegetables (e.g., spinach, broccoli, cauliflower), and healthy oils (e.g., olive oil, avocado oil).
Yes, but in moderation. Low-sugar fruits like avocados, berries (e.g., strawberries, raspberries, blackberries), and small portions of melon or watermelon are keto-friendly. Avoid high-sugar fruits like bananas, grapes, and mangoes.
Absolutely! Keto-friendly snacks include hard-boiled eggs, cheese cubes, nuts (e.g., macadamia, walnuts), olives, beef jerky (no added sugar), and dark chocolate with at least 85% cocoa. Always check labels to ensure they fit within your carb limit.
