Keto-Friendly Italian Food: What's Safe To Eat?

Italian food is often associated with pasta, pizza, and other high-carb dishes that are not keto-friendly. However, there are plenty of Italian dishes and keto-friendly alternatives that fit within the keto diet's low-carb, high-fat framework.

For appetizers, keto dieters can enjoy options like marinated olives, antipasto salads, and Italian-inspired cheese plates. Main dishes may include grilled chicken or veal, sausage, steak, and meatballs with low-sugar tomato sauce. To satisfy a sweet tooth, there are keto-friendly Italian desserts like sugar-free biscotti, low-carb cakes, and tiramisu.

With simple ingredient substitutions and mindful ordering, it is possible to enjoy the flavors of Italy while adhering to the keto diet.

Characteristics	Values
Keto-friendly foods	Poultry, veal, meatballs, sausage, steak, cheese, avocado, lime, prosciutto, deli ham, turkey slices, egg, hot sauce, salt, pepper, ground beef, chicken, pepperoni slices, romaine, salami, pepper, artichoke hearts, olives, Italian dressing, bell peppers, garlic, anchovies, walnuts, butter, Italian sausage, almond slivers, almond flour, sunflower seeds, flat leaf parsley, garlic powder, thyme, olive oil, avocado oil, cauliflower florets, lemon juice, parsley, olives, garlic, salt, pepper, tomatoes, garlic, olive oil, balsamic vinegar, basil leaves, coarse sea salt, black pepper, baby bocconcini, cherry tomatoes, basil leaves, olive oil, salt, pepper, ground or minced beef, onion, diced tomato, fresh basil, garlic, coconut oil, salt, pepper, chicken breasts, egg, salt, black pepper, garlic powder, Italian seasoning, cherry tomatoes, basil leaves, olive oil, avocado oil, zucchini, smoked salmon, mayo, summer squash, butter, chicken broth, lemon juice, red chili flakes, salt, pepper, shrimp, parsley, beef shanks, onion, garlic, celery ribs, bone broth, tomatoes, water, balsamic vinegar, dried mustard, fresh thyme, fresh sage leaves, Himalayan salt, black pepper, Ceylon cinnamon, ground clove, butter, olive oil, garlic, dry white wine, kosher salt, ground black pepper, shrimp, fresh parsley, lemon juice, lemon zest, spaghetti squash, butter, ghee or coconut oil, onion, celery sticks, garlic, sea salt, pepper, bone broth, carrots, baby spinach, egg, parsley, ground meat, garlic powder, olive oil, basil leaves, pine nuts, garlic, lemon zest and juice, salt, pepper, chicken breasts, cayenne pepper, avocado oil, sun-dried tomatoes, vanilla liquid, almond extract, Swerve or granulated sweetener, almond flour, cocoa powder, protein powder, baking powder, guar gum or xanthan, salt, butter, eggs, sliced or slivered almonds, sugar-free dark chocolate, walnuts, coconut flour, butter, egg, confectioner swerve, vanilla extract, liquid Stevia, coarsely ground walnuts, egg, granulated sweetener or sweetener of choice, cinnamon, unsalted butter, Swerve Sweetener, vanilla bean, lemon zest, eggs, whole milk ricotta cheese, almond meal, ricotta, butter, Swerve Granulated or Lakanto Classic, eggs, whole milk ricotta cheese, lemon juice, lemon zest, vanilla extract, almond flour, coconut flour, baking powder, salt, almonds, chia seeds, unsweetened shredded coconut, egg, coconut oil, cacao powder, stevia, salt, baking soda, avocado, lime, prosciutto, deli ham, turkey slices, ground beef or chicken, pepperoni slices, egg, hot sauce, salt, pepper, chicken, grilled or broiled option
Foods to avoid	Pasta, bread, pizza, tomato sauce, penne, garlic bread, bread sticks, Italian bread, dough, sugary sauce, lasagna, starchy vegetables, fruits, legumes

Characteristics

Values

Keto-friendly foods

Poultry, veal, meatballs, sausage, steak, cheese, avocado, lime, prosciutto, deli ham, turkey slices, egg, hot sauce, salt, pepper, ground beef, chicken, pepperoni slices, romaine, salami, pepper, artichoke hearts, olives, Italian dressing, bell peppers, garlic, anchovies, walnuts, butter, Italian sausage, almond slivers, almond flour, sunflower seeds, flat leaf parsley, garlic powder, thyme, olive oil, avocado oil, cauliflower florets, lemon juice, parsley, olives, garlic, salt, pepper, tomatoes, garlic, olive oil, balsamic vinegar, basil leaves, coarse sea salt, black pepper, baby bocconcini, cherry tomatoes, basil leaves, olive oil, salt, pepper, ground or minced beef, onion, diced tomato, fresh basil, garlic, coconut oil, salt, pepper, chicken breasts, egg, salt, black pepper, garlic powder, Italian seasoning, cherry tomatoes, basil leaves, olive oil, avocado oil, zucchini, smoked salmon, mayo, summer squash, butter, chicken broth, lemon juice, red chili flakes, salt, pepper, shrimp, parsley, beef shanks, onion, garlic, celery ribs, bone broth, tomatoes, water, balsamic vinegar, dried mustard, fresh thyme, fresh sage leaves, Himalayan salt, black pepper, Ceylon cinnamon, ground clove, butter, olive oil, garlic, dry white wine, kosher salt, ground black pepper, shrimp, fresh parsley, lemon juice, lemon zest, spaghetti squash, butter, ghee or coconut oil, onion, celery sticks, garlic, sea salt, pepper, bone broth, carrots, baby spinach, egg, parsley, ground meat, garlic powder, olive oil, basil leaves, pine nuts, garlic, lemon zest and juice, salt, pepper, chicken breasts, cayenne pepper, avocado oil, sun-dried tomatoes, vanilla liquid, almond extract, Swerve or granulated sweetener, almond flour, cocoa powder, protein powder, baking powder, guar gum or xanthan, salt, butter, eggs, sliced or slivered almonds, sugar-free dark chocolate, walnuts, coconut flour, butter, egg, confectioner swerve, vanilla extract, liquid Stevia, coarsely ground walnuts, egg, granulated sweetener or sweetener of choice, cinnamon, unsalted butter, Swerve Sweetener, vanilla bean, lemon zest, eggs, whole milk ricotta cheese, almond meal, ricotta, butter, Swerve Granulated or Lakanto Classic, eggs, whole milk ricotta cheese, lemon juice, lemon zest, vanilla extract, almond flour, coconut flour, baking powder, salt, almonds, chia seeds, unsweetened shredded coconut, egg, coconut oil, cacao powder, stevia, salt, baking soda, avocado, lime, prosciutto, deli ham, turkey slices, ground beef or chicken, pepperoni slices, egg, hot sauce, salt, pepper, chicken, grilled or broiled option

Foods to avoid

Pasta, bread, pizza, tomato sauce, penne, garlic bread, bread sticks, Italian bread, dough, sugary sauce, lasagna, starchy vegetables, fruits, legumes

Keto-friendly Italian appetisers

When it comes to keto-friendly Italian appetisers, there are plenty of options to choose from. Here are some ideas to get you started:

Antipasto platter

Create a platter with an assortment of cured meats such as prosciutto, pepperoni, salami, and coppa, along with cheeses like ricotta, mozzarella, and parmesan. Include marinated vegetables like artichokes, peppers, and eggplant, and fresh tomatoes. Just be sure to avoid any dried fruits, jams, or bread that might typically accompany an antipasto platter.

Caprese salad

This simple yet delicious salad consists of fresh mozzarella, tomatoes, and fresh basil, seasoned with salt and olive oil. You can also add arugula for an extra flavourful touch. If you want to keep the carb count as low as possible, ask for the balsamic vinegar to be left out.

Grilled, roasted, or marinated vegetables

Artichokes, red peppers, and eggplant are all great low-carb vegetable options that can be grilled, roasted, or marinated. You can serve them as a side dish or include them as part of an antipasto platter.

Keto arancini (cauliflower rice balls)

For a creative twist on the traditional Italian arancini, replace the rice and breading with cauliflower and pork rinds. This way, you get to enjoy the crispy texture of the arancini without the carbs. Serve them with your favourite low-carb sauce, such as a sugar-free marinara or arrabbiata sauce.

Keto crackers with dips

Make some keto-friendly pesto crackers to satisfy your craving for bread. Serve them with a variety of dips, such as a cheesy hearts of palm dip or a spicy sausage cheese dip. You can also enjoy them with keto-friendly toppings like cured meats and cheeses.

Keto stuffed artichokes

This appetiser might take a bit of effort to prepare, but it's definitely worth it. Stuff artichokes with a mixture of meat, cheese, and herbs for a tasty treat. Just be sure to choose a keto-friendly filling and avoid any breading or high-carb ingredients.

Remember, when dining out at an Italian restaurant, it's always a good idea to ask about the ingredients and preparation methods to ensure that your choices align with your keto diet. Enjoy exploring the delicious world of keto-friendly Italian appetisers!

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Keto Italian main dishes

Chicken

Chicken is a keto-friendly option, but it's important to avoid breaded or fried recipes. Here are some delicious keto Italian chicken dishes:

Chicken Piccata: A stovetop entree laced with lemon and simmered in white wine.
Chicken Provolone: Chicken breasts stuffed with provolone cheese and fresh herbs.
Chicken Saltimbocca: Chicken breasts stuffed with prosciutto, Asiago cheese, and spinach, drizzled with olive oil.
Chicken Parmesan: Breaded chicken cutlets layered with sauce and melted cheese.
Chicken Cacciatore: Chicken cooked in a rich tomato-based sauce with vegetables.
Chicken Parmesan Casserole: A comforting dish with layers of chicken, sauce, and cheese.
Hasselback Chicken Caprese: Chicken breasts stuffed with tomatoes, basil, and mozzarella cheese.
Chicken Piccata Meatballs: Chicken meatballs in a lemon-butter sauce.

Seafood

When it comes to seafood, there are several keto-friendly options to choose from. Here are some ideas:

Salmon "Pasta": A creamy dish using zucchini noodles instead of traditional pasta.
Shrimp Scampi: Shrimp served over spaghetti squash with a garlicky sauce.
Crab-Stuffed Flounder: Flounder stuffed with crab and served with a creamy aioli sauce.
Lemon-Garlic Keto Pasta: Yellow squash noodles with shrimp in a lemon-garlic sauce.
Cioppino Seafood Stew: A classic Italian-American stew loaded with seafood.
Prosciutto-Wrapped Cod: Cod wrapped in prosciutto, served with lemon caper spinach.

Meat

Meat is a staple of the keto diet, and there are plenty of Italian dishes that feature meat as the star ingredient. Here are some options:

Osso Bucco: Braised beef shanks, slow-cooked to perfection, served with cauliflower mash.
Italian Meatballs: Meatballs in a tomato sauce, served as an appetizer or main course.
Sausage Alfredo with Zucchini Noodles: A creamy, comforting dish with Italian sausage and zucchini noodles.
Short Rib Ragu: Slow-cooked short ribs in a rich tomato sauce.
Lasagna-Stuffed Chicken: Chicken breasts stuffed with a cheesy, meaty lasagna filling.
Italian Sausage Baked Chicken: Chicken thighs baked with Italian sausage, bell peppers, and onions.
Lazy Chicken Parm: A quick and easy version of the classic chicken parmesan dish.

Vegetarian

Even vegetarians can enjoy keto Italian main dishes! Here are some meatless options:

Eggplant Lasagna: Layers of eggplant, tomato sauce, and cheese create a satisfying, keto-friendly dish.
Zucchini Lasagna: Zucchini slices replace pasta in this vegetarian lasagna.
Cauliflower Crust Pizza: A low-carb, gluten-free pizza with a cauliflower base.
Marinated Mozzarella: Mozzarella marinated in olive oil and herbs, served as an appetizer or snack.
Caprese Skewers: A simple and satisfying dish of mozzarella, tomato, and basil on a skewer.
Grilled Caprese Zucchini Roll-ups: Zucchini strips wrapped around fresh Caprese salad.

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Keto Italian desserts

Blackberry Chocolate Panna Cotta

This creamy dessert is a keto-friendly alternative to the classic Italian dessert. It is rich and indulgent, with only 5g of total carbs per slice.

Keto Tiramisu

A sugar-free, gluten-free, and low-carb version of the classic Italian dessert. It features almond flour ladyfingers and a rich custard layer, with a hint of rum and espresso.

Italian Lemon Sponge Cake

A light and airy keto-friendly cake with a subtle lemon flavor. It is best served with a dollop of homemade sugar-free whipped cream.

Keto Mocha Gelato

A rich and creamy gelato that serves as a perfect keto-friendly substitute for ice cream. It is made with coffee and chocolate flavors and is a great way to satisfy your sweet tooth.

Keto Cheesecake Bites

These simple and creamy bites are a perfect keto-friendly treat. They are similar to a traditional Italian cheesecake but in a bite-sized portion.

Keto Cream Cheese Truffles

These truffles are a decadent dessert that resembles fine Italian chocolates. They are made without any specialty ingredients and are a perfect keto-friendly indulgence.

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Keto Italian salads and side dishes

Salads

A keto Italian salad is a great way to get creative with keto-friendly meats, cheeses, and vegetables. Salads are also a good way to get a lot of vegetables, high-quality fats, and proteins without having to do a lot of cooking.

A keto Italian chopped salad, for example, can be made with romaine lettuce, salami, cherry tomatoes, black olives, pepperoncini peppers, provolone cheese, and parmesan. You can also add some red onion and make a homemade Italian dressing with olive oil, red wine vinegar, sweetener, garlic, dijon mustard, Italian seasoning, salt, and pepper.

Another option is an antipasto salad, which typically includes cured meats, cheeses, and marinated vegetables such as artichoke hearts and peppers. You can also make a Caprese salad with fresh mozzarella, tomatoes, basil, arugula, salt, and olive oil. If you want to keep the carbs extra low, ask for the balsamic vinegar to be left out.

Side Dishes

There are several keto-friendly side dishes you can order at an Italian restaurant or make at home. Here are some ideas:

Roasted, grilled, or steamed vegetables such as eggplant, artichokes, and red peppers
Raw, thinly sliced meat or fish (carpaccio)
Cured meats such as prosciutto, pepperoni, salami, coppa, and capicola
Italian cheeses like ricotta, mozzarella, parmesan, and buffalo mozzarella
Hot Italian sausage (opt for hot over sweet, as sweet sausage has added sugar)
Roasted, grilled, or steamed meat or seafood dishes, as long as they are not breaded or served with high-carb sides
Sugar-free red sauces like marinara, fra Diavolo, and arrabbiata
Flour-free alfredo sauce, preferably made with Parmigiano-Reggiano cheese and butter

Other Keto-Friendly Italian Options

In addition to salads and side dishes, there are many other Italian foods that can be made keto-friendly. Here are some ideas for keto Italian meals:

Replace pasta with low-carb vegetables, shirataki noodles, or homemade keto noodles
Lasagna can be made with keto pasta sheets or low-carb vegetables, or you can simply double up on the meat and cheese and forget about the layers
Risotto can be replaced with riced cauliflower
Breaded meats or seafood can be made with ground pork rinds, flaxseed meal, parmesan cheese, and Italian seasoning instead of high-carb flour
Pizza can be made with a keto crust (meat-, keto flour-, or cauliflower-based)

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Keto Italian sauces and pizza crusts

Sauces

When it comes to Italian sauces, the key is to avoid added sugars. Many store-bought tomato-based sauces contain added sugar, so it's best to make your own. Here are some keto-friendly Italian sauce options:

Keto Pizza Sauce: This sauce typically includes olive oil, tomato paste, dried herbs (oregano, basil, marjoram), dried spices (garlic powder, onion powder, fennel seed), and balsamic vinegar. You can adjust the sweetness to your taste with a granulated sweetener of your choice.
Marinara Sauce: Similar to pizza sauce but cooked and chunkier in texture.
Alfredo Sauce: A creamy, white sauce made with cheese and butter. Authentic Italian alfredo sauce is naturally keto-friendly, but be sure it doesn't contain added flour.
Sugar-Free BBQ Sauce: Perfect for a BBQ chicken pizza.
Pesto Sauce: Great for when you want your pizza to taste more like a flatbread.

Pizza Crusts

Creating a keto-friendly pizza crust can be a challenge, but there are some great options that won't kick you out of ketosis. Here are some ideas:

Almond Flour Crust: This crust uses blanched almond flour, mozzarella cheese, cream cheese, and eggs. It's important to use low-moisture mozzarella to ensure a chewy and crispy texture. You can also add seasonings like garlic powder or Italian seasoning.
Coconut Flour Crust: If you prefer coconut flour or need a nut-free option, you can substitute coconut flour for almond flour. Keep in mind that coconut flour absorbs more moisture, so you may need to adjust the number of eggs or the amount of flour.
Fathead Dough Crust: This crust is made with a combination of low-carb flour (almond or coconut), shredded mozzarella cheese, cream cheese, and eggs. The melted cheese gives the crust a chewy texture similar to gluten in traditional dough. You can also add baking powder for a more airy crust or xanthan gum for a chewier texture.
Meat Crust: For a truly unique and protein-packed option, you can create a pizza crust using meat. There are recipes for chicken, sausage, and pepperoni crusts that provide a delicious and creative twist on traditional pizza.

Whether you're making your own sauce or crust from scratch or adapting a store-bought option, always check the ingredients to ensure they align with your keto diet. By being mindful of your choices, you can enjoy delicious Italian flavors while staying true to your keto journey.