Perfect Keto: Best Tasting Tasking Options

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The keto diet typically limits carbs to 20-50 grams per day, with some people counting their total carb intake and others counting net carbs (total carbs minus fiber). While the keto diet can be restrictive, there are still plenty of delicious and nutritious keto-friendly snacks available.

One of the most popular keto snacks is baked cheese crisps, which offer a delightful crunch and are perfect for snacking or crumbling over a salad. Blue Diamond Almonds also offer a range of flavored almonds, including honey roasted and wasabi, that are low-carb and high-flavor. Rhythm Superfoods makes kale chips in classic chip flavors like Kool Ranch and Zesty Nacho that are dried, never fried, and made without genetically modified ingredients.

For a creamy snack, try The Laughing Cow cheese triangles, which are conveniently portioned and can be spread on other low-carb snacks. Macadamia nuts, such as those from Mauna Loa, are also a great keto-friendly option as they are high in fat and said to reduce your risk of heart disease. If you're craving something sweet, Dang Foods offers coconut chips in flavors like salted, caramel and sea salt, or chocolate and sea salt.

There are also plenty of keto-friendly options for those who enjoy savory snacks. Sunflower seeds, especially in ranch flavor, are a fun and high-fat snack. Moon Cheese is another crunchy option, made from 100% little balls of cheese in flavors like gouda, cheddar, and pepper jack. Justin's Nut Butter also offers pre-packaged portions of nut butter that can be enjoyed on a celery stick or straight from the package.

Pork rinds, like those from Utz, are a great alternative to potato chips and can be dipped in nacho cheese, salsa, or guacamole. Slim Jims are another high-protein and high-fat snack option that is perfect for on-the-go. For a sweet treat, try HighKey Mini Cookies, which have some carbs but not nearly as much as a typical chocolate chip cookie. Magic Spoon also offers a low-carb, high-protein cereal in classic flavors like frosted, fruity, and peanut butter.

These keto-friendly snacks show that maintaining a ketogenic lifestyle doesn't have to be boring or restrictive. So, if you're considering trying the keto diet, give some of these snacks a try and see if they help satisfy your cravings!

Keto-friendly foods to eat

A keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is restrictive, but there are still plenty of tasty and nutritious foods to choose from.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also great sources of high-quality protein, which may help preserve muscle mass. When choosing meat, opt for grass-fed beef and organic options where possible.

Fish and Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Shellfish such as shrimp and most crabs contain no carbs, while oysters and octopus do, so these should be eaten in moderation. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are an excellent source of protein and are very low in carbs. They can help increase feelings of fullness and are rich in antioxidants that protect eye health.

Dairy

Most types of cheese are very low in carbs and high in fat, making them great for the keto diet. Plain Greek yogurt and cottage cheese are also good options, as they are high in protein and can help decrease appetite and promote feelings of fullness. Cream and half-and-half are also good choices, as they are very low in carbs and high in fat. When choosing dairy, opt for full-fat and unsweetened options.

Plant-Based Milk

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly options. Avoid sweetened versions and oat milk, as these are too high in carbs.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Good options include spinach, kale, collard greens, salad greens, and cooking greens like bok choy and cabbage. Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are also good choices, as they are low in carbs and high in fibre. Avocados and olives are unique among vegetables as they are fairly high in healthy fats and fibre.

Fruits

Most fruits are too high in carbs for the keto diet, but berries are an exception. Blackberries, blueberries, raspberries, and strawberries are low in carbs and high in fibre. Olives and avocados are also considered fruits and are very low in carbs and high in healthy fats.

Nuts and Seeds

Nuts and seeds are healthy, high in fat and low in carbs. They are also good sources of fibre and protein. Good options include almonds, Brazil nuts, macadamia nuts, walnuts, and chia seeds.

Oils

Healthy oils for the keto diet include olive oil, coconut oil, avocado oil, and nut and seed oils like flax and hemp oil.

Drinks

Unsweetened coffee and tea are carb-free and can be enjoyed on the keto diet. Unsweetened sparkling water is also a good option, but be careful of varieties flavoured with fruit juice, as these may contain carbs.

Keto-friendly snacks

There are plenty of keto-friendly snacks to choose from, whether you're looking for something sweet or savoury.

Sweet Snacks

• Keto-friendly cookies: Try the classic peanut butter cookies, or get creative with chocolate chunk, chocolate brownie, or peanut butter almond flavours.
• Fat bombs: These come in a variety of flavours, including peanut butter cup, cookies and cream, and cookie dough.
• Chocolate: Opt for 70% cocoa or higher for a chocolatey treat without the sugar rush.
• Yogurt: Combine coconut milk and probiotic pills for a velvety, creamy, low-carb treat.
• Keto ice cream: This rich, creamy, and slightly sweet treat is made even better with the addition of cookie dough keto fat bombs.
• Keto tortilla chips: These versatile chips can be served with guacamole or grilled corn salsa, or sweetened with cinnamon-sugar and dunked in keto hot chocolate.
• Keto Oreo cookies: The iconic black colour and deep chocolate flavour come from black cocoa.
• Keto "cereal": Make a big batch of this granola for a quick and easy breakfast or snack.
• Keto bars: Choose from a variety of flavours, such as chocolate-dipped coconut bars or lemon cookie bars.

Savoury Snacks

• Nuts and seeds: Almonds, walnuts, pecans, and sunflower seeds are rich in healthy fats and low in carbs.
• Cheese: Try string cheese, babybel, or cheese slices, or get fancy with parmesan or other cheese crisps.
• Avocado: Enjoy sliced avocado with a sprinkle of salt, or get creative and make avocado chips or an avocado egg salad.
• Deli meats: Enjoy them solo, with cream cheese, lettuce, or wrapped around pickles.
• Veggies: Slice cucumber, bell peppers, or celery and dip them in guacamole, or spread cream cheese on celery sticks.
• Greek yogurt: Mix with berries, chia seeds, and a keto-friendly sweetener for a refreshing treat.
• Hard-boiled eggs: Keep these pre-boiled eggs in the fridge for a quick and easy protein-packed snack.
• Keto crackers: Try rosemary keto crackers or keto almond flour crackers.
• Pickles: Combine with cheese cubes for a tangy and creamy snack.
• Seaweed snacks: These salty, crispy snacks are a great alternative to chips.
• Smoked salmon: Roll up with cream cheese and chives for a classy snack, or make smoked salmon dip.
• Bacon: Wrap scallops or asparagus, or add to spinach dip.
• Salami chips: A salty, low-carb snack that can be made in the oven or air fryer.
• Keto sausage puffs: Italian sausage delivers a spicy kick to these puffs.
• Keto tortilla chips: Try with keto guacamole or keto salsa.
• Keto taquitos: Replace the tortilla with cheese for a keto-friendly version of this snack.
• Keto burger fat bombs: Butter is the secret ingredient in these savoury treats.

Keto-friendly foods to avoid

A keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It involves a lot of healthy foods, but it's important to make sure you get enough fibre.

Starchy Vegetables

Starchy vegetables contain more digestible carbohydrates than fibre and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes, and beets.

High-Sugar Fruits

Limit high-sugar fruits, which spike your blood sugar more quickly than berries and have more carbohydrates. These include bananas, raisins, dates, mangoes, and pears.

Bread and Baked Goods

Rolls, bagels, and tortillas are off the menu. Even gluten-free breads and muffins are as high in carbohydrates as traditional baked goods and are typically lower in fibre.

Sugary Foods and Beverages

Limit sugar, honey, maple syrup, and other forms of sugar, which are high in carbohydrates and low in nutrients. This includes sweets, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard.

High-Carb Alcoholic Drinks

Beer, cider, sweet wines, and sweetened alcoholic drinks are not keto-friendly. If you're going to drink wine, keep it as dry as possible—the bottle should have less than 10g of sugar in its entirety.

Legumes

Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, and lentils are all high in fibre and protein but are also high in carbohydrates.

Low-Fat Dairy

Things like skim milk, skim mozzarella, fat-free yoghurt, and low-fat cheese and cream cheese should be swapped for higher-fat counterparts.

Most Fruits and Fruit Juices

Most fruits are too high in carbs to eat on the keto diet. Fruit juices—even the 100% fruit juice kind—are high in fast-digesting carbs that spike your blood sugar.

Keto-friendly drinks

The ketogenic (keto) diet is a low-carb, high-fat diet that many people adopt to lose weight and improve their health. Sticking to a keto meal plan can make eating and drinking out challenging, but there are plenty of keto-friendly drinks to choose from. Here are some of the best options:

Water

The best beverage for a keto diet is water—plain or sparkling. It has no carbs and is an excellent way to stay hydrated.

Tea and Coffee

Plain tea and coffee are great no-carb, no-calorie choices for a keto diet. Be careful not to add sugar, as this can quickly increase the carb count. Green tea, black tea, and herbal tea are all excellent options.

Diet Soda

While diet soda may be controversial due to its artificial sweeteners, it is technically keto-friendly and can be a good option for those craving a sweet drink. Some diet sodas are made with naturally derived zero-calorie sweeteners like stevia or erythritol, which are better alternatives.

Milk Alternatives

Although cow's milk is not recommended on keto due to its natural sugar content, several plant-based alternatives are perfect for the keto diet. Unsweetened almond milk, coconut milk, and other nut-based milks are excellent choices.

Alcoholic Beverages

While alcohol is not recommended on a keto diet, there are some low-carb options. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light beers are also relatively low in carbs, usually containing fewer than 6 grams per serving.

Other Options

In addition to the above, there are a few other keto-friendly drinks to consider:

• Sparkling water: Many flavoured options are available, typically unsweetened, making them an excellent low-carb choice.
• Low-carb juices: Lemon and lime juices are low in carbs and can be added to water or tea for extra flavour.
• Energy drinks: Some energy drinks are keto-friendly, but be cautious as many use artificial sweeteners.
• Sports drinks: While most sports drinks are loaded with sugar, there are keto-friendly options like Gatorade Zero and Powerade Zero.

Starbucks Keto Drinks

For those who enjoy Starbucks, there are several keto-friendly options:

• Unsweetened iced tea or coffee: Ask for a few pumps of sugar-free syrup to sweeten the brew.
• Americano: A rich drink combining espresso shots with hot or cold water.
• Flat white: Replace the usual steamed milk with half heavy cream and half hot water.
• Peach citrus white tea: A blend of unsweetened peach citrus white tea, heavy cream, and sugar-free vanilla syrup.
• Pink Drink: Ask for an unsweetened Passion Tango tea with sugar-free syrup and heavy or light creamer.

Tips for Ordering Keto Drinks

When ordering keto drinks, here are some tips to keep in mind:

• Replace milk with heavy cream, half-and-half, or almond milk.
• Choose sugar-free vanilla syrup or stevia for sweetness.
• Avoid most toppings, drizzles, and add-ins, as they often contain sugar.

Keto-friendly breakfasts

Breakfast is an important meal of the day, even if you're on a keto diet. Here are some delicious keto-friendly breakfast ideas to get you started on the right track in the mornings:

Eggs

Eggs are a great source of protein and healthy fats, and they're so versatile! You can make an omelette with low-carb veggies like onions, mushrooms, garlic, spinach, bell pepper, and squash. Or, if you're feeling creative, try a one-egg omelette wrap with salsa, or an egg muffin. For a more indulgent option, go for a bacon and avocado frittata or a breakfast egg bowl with cheese 'tortillas'. If you're in a hurry, scrambled eggs in a mug are a quick and easy option.

Pancakes and Waffles

Who doesn't love a stack of fluffy pancakes or crispy waffles? To make them keto-friendly, simply substitute almond flour or ground macadamia nuts/pecans for wheat flour. Top with blueberries and keto-friendly syrup for a sweet treat.

Smoothies

For a refreshing breakfast, blend up a smoothie with spinach, fresh berries, and any plant-based milk. You can also add nuts or seeds for an extra nutritional punch.

Porridge

On cooler mornings, a warm bowl of porridge is perfect. Use flaxseeds instead of oats, and mix with coconut milk, cinnamon, butter, grapeseed oil, and a handful of frozen blueberries for a comforting and keto-approved breakfast.

Breakfast Bakes

If you're looking for something more substantial, try a breakfast bake. You can make a simple kale casserole with mushrooms and cheddar, or a more indulgent option like a breakfast casserole with Italian sausage, broccoli, ham, and cheese.

Avocado

Avocados are a great time-saver on busy mornings. Simply sprinkle with lemon juice or your favourite spices and enjoy! You can also pair it with eggs, cold cuts, or salmon for a more filling meal.

With these keto-friendly breakfast ideas, you'll start your day off on a delicious and nutritious note!

Frequently asked questions