Keto-Friendly Sides: What You Can Eat

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is designed to force the body into using a different type of fuel, called ketone bodies, which are produced by the liver from stored fat. This diet is challenging as it requires careful tracking of carbohydrates to stay within a range of 20 to 50 grams of carbs per day. While on the keto diet, it is important to eat a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils.

There are many keto-friendly side dishes that can be made to accompany a main meal. These include green leafy vegetables such as spinach, kale, and arugula; non-starchy vegetables like broccoli, cauliflower, and bell peppers; and high-fat veggies such as avocados and olives. For those who are not huge fans of vegetables, there is always the option to top them with cheese or bacon.

Some specific keto side dish recipes include cauliflower fried rice, mashed turnips, keto green bean casserole, and lemon garlic kale salad.

Keto sides with meat

The keto diet is all about the meat, eggs, and cheese. While it's easy to find meat-based main dishes, it can be challenging to find delicious keto side dishes to keep your meals interesting. Here are some ideas for keto-friendly sides to accompany your meat dishes:

Cauliflower Sides:

Cauliflower is a versatile vegetable that can be used in a variety of keto side dishes. Here are some options:

• Cauliflower "Mac" & Cheese: A comforting side dish made with cauliflower instead of pasta to keep it low-carb.
• Mashed Cauliflower: Try recipes like Rosemary Garlic Mashed Cauliflower, Bacon and Goat Cheese Cauliflower Bake, or Loaded Mashed Cauliflower with Pancetta.
• Cauliflower Rice: Make Mexican Restaurant-Style Cauliflower Rice, or try other variations like Indian Spiced Cauliflower Rice or Coconut Cauliflower Rice.
• Cauliflower Casseroles: Try dishes like Cauliflower alla Vodka Casserole, Cheesy Cauliflower Gratin, or Jalapeño Popper Cauliflower Casserole.
• Roasted Cauliflower: Simple roasted cauliflower with a nutty flavor is a great low-carb alternative to potatoes.

Other Vegetable Sides:

There are plenty of other low-carb vegetables that can be turned into delicious keto sides. Here are some ideas:

• Brussels Sprouts: Try recipes like Creamed Brussels Sprouts, Bacon-Wrapped Brussels Sprouts, or Cheesy Brussels Sprout Bake.
• Broccoli: Butter-fried broccoli with butter and onions is a simple and tasty option. You can also try Broccoli Alfredo or Cheesy Ranch Roasted Broccoli.
• Asparagus: Oven-roasted asparagus is a quick and easy side dish. For something more indulgent, try Cheesy Baked Asparagus.
• Green Beans: Green Beans Almondine or Green Beans and Avocado are tasty and nutritious sides.
• Spinach: Creamed Spinach or Vegan Kale and Spinach Soup are delicious ways to enjoy this nutrient-dense vegetable.
• Zucchini: Make Zucchini Noodles (Zoodles) as a low-carb alternative to pasta, or try Zucchini Pizza Boats with Goat Cheese.
• Avocado: Avocado "Fries" or Guacamole are tasty and healthy options.

Salads:

Salads can be a great keto side dish, but be mindful of the ingredients. Avoid high-carb additions like grains and fruits, and choose keto-friendly dressings. Here are some ideas:

• Low-Carb Asparagus Salad with Walnuts, Parmesan, and Lemon Zest.
• Kale Salad with Goat Cheese and Pomegranate: A nutrient-dense salad with a combination of flavors and textures.
• Mediterranean Low-Carb Broccoli Salad: A tasty way to get your greens.
• Keto Wedge Salad: A filling salad with bacon, blue cheese, eggs, and more.
• Avocado Pepperoni Salad: A simple salad with just three ingredients that packs a protein punch.

Other Sides:

If you're looking for something beyond vegetables, here are some other keto-friendly sides:

• Keto Bread: Try 90-Second Keto Bread made in the microwave with coconut and almond flour.
• Keto Chips: Enjoy keto-friendly chips like onion rings or rutabaga fries (keto French fries).
• Keto Dips: Guacamole, spinach and artichoke dip, or tahini ranch are great with veggies or keto chips.
• Keto Onion Rings: A crispy and tasty side dish or appetizer.
• Keto Stuffing: You don't have to wait for Thanksgiving to enjoy this gluten-free, low-carb stuffing.

Keto sides with cheese

Cheese is a great addition to a keto diet, as it is high in fat and protein, and low in carbohydrates. However, not all cheeses are created equal, and some are better suited to the keto diet than others. Here are some keto-friendly cheese options that you can enjoy as sides or incorporate into recipes:

Parmesan

Parmesan is a popular choice for those on the keto diet. It has a strong flavour, so a little goes a long way. It also has a low-carb count, with less than 1 gram of carbs per tablespoon of grated Parmigiano-Reggiano. Parmesan can be enjoyed in salads, such as a Caesar salad, or sprinkled over non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini. You can also bake it into crispy cheese crisps as a snack or to replace crackers.

Cream Cheese

Cream cheese is another keto-friendly option, with its high-fat content and low-carbohydrate count. It is a versatile ingredient that can be used in both savoury and sweet dishes. Cream cheese can be spread on low-carb crackers or vegetables, used to thicken sauces, or added to desserts and baked goods.

Blue Cheese

Blue cheese is a unique and flavourful option for those on the keto diet. It has a high-fat content and low-carbohydrate count, making it a good choice for snacking or adding to dishes like salads, dips, or sauces. Blue cheese also has potential health benefits, including reduced risk of heart disease and anti-inflammatory properties.

Goat Cheese

Goat cheese, also known as chevre, is a creamy and tangy cheese with a high-fat content and minimal carbohydrates. It is easier to digest than cow's milk cheese due to its lower lactose content. Goat cheese works well in appetizers, salads, casseroles, and omelettes.

Gouda

Gouda is a semi-firm, smoky, and creamy cheese that is keto-friendly. It has a balanced profile of fat, protein, and carbohydrates, making it a versatile ingredient. Gouda can be melted or chopped and added to dishes like dips or baked vegetables.

Cheddar

Cheddar is a popular and versatile cheese that can be melted, sliced, cubed, or grated. It typically has a high-fat content and low-carbohydrate count, making it suitable for the keto diet. Cheddar can be added to dishes like cheese sauces, burgers, cheese boards, or salads.

Swiss Cheese

Swiss cheese, also known as Emmental cheese, is a recognisable variety with little to no carbs and high protein. One of the most popular varieties is Gruyère, which has a strong flavour and a high-fat content. Swiss cheese pairs well with dry, oaked white wines.

Saint Andre Triple Cream Soft Ripened Cheese

This French cheese has a high-fat content, with 75% fat thanks to the addition of heavy cream. It is a decadent and rich option that is also carb-free.

La Tur Caseificio Dell'alta Langa

This Italian cheese is a blend of cow, goat, and sheep milk, offering a good balance of A2 and A1 proteins. It has a delicious, unique flavour and is a perfect indulgent treat for those on the keto diet.

Other Options

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

• Havarti: Look for "cream" Havarti varieties that are higher in fat and lower in carbs.
• Munster: A smooth, creamy, and mild cheese with a high content of vitamin K2.
• Mascarpone: A creamy and spreadable cheese that can be used in desserts or side dishes.

Keto sides with vegetables

Sautéed Vegetables

A simple and quick keto side dish is to sauté some vegetables in butter and oil. You can use a variety of vegetables, such as mushrooms, zucchini, cauliflower, green beans, cabbage, bok chop, and red peppers. The key to this dish is adding steak seasoning, which gives it an amazing umami flavor. Simply heat some butter and oil in a skillet, add your chosen vegetables, sprinkle with seasoning, and cook until tender.

Roasted Vegetables

Roasting vegetables is another easy and popular way to prepare keto-friendly sides. You can roast almost any vegetable, including broccoli, cauliflower, asparagus, eggplant, zucchini, Brussels sprouts, and radishes. Drizzle them with avocado or olive oil, add salt and pepper, and any other desired spices, then roast in the oven until tender and caramelized.

Cauliflower Rice

Cauliflower rice is a versatile keto side dish that can be prepared in multiple ways. You can fry it in butter or olive oil until toasted and nutty, or cook it with onions, mushrooms, and garlic, slowly adding chicken stock to create a risotto-like dish.

Salads

Salads are a refreshing and healthy option for keto sides. You can get creative with your ingredients, such as including cucumbers, onions, tomatoes, avocado, greens, artichokes, pine nuts, and feta cheese. Dressings can be as simple as olive oil and vinegar, or you can try something more exotic like a blackberry vinaigrette.

Mashed Cauliflower

Mashed cauliflower is a popular alternative to mashed potatoes on the keto diet. You can prepare it with butter, cream, cheese, and chicken broth, and season it with salt, pepper, onion and garlic powder, paprika, oregano, and parsley. For an extra creamy texture, blend the ingredients in a food processor.

Stuffed Vegetables

Stuffed mushrooms are a tasty keto-friendly side dish, especially when served with steak. You can fill them with a garlicky Swiss cheese mixture or pizza toppings. Another option is to load up baked broccoli with butter, sour cream, chives, and bacon, similar to a baked potato.

Fried Vegetables

Fried vegetables, such as okra, zucchini crisps, and halloumi fries, are also keto-friendly. You can bread and fry vegetables like halloumi or avocado, or simply pan-fry vegetables like zucchini, broccoli, or asparagus in butter.

Vegetable Purees

Vegetable purees, like cauliflower and sweet pumpkin puree, can be a creative and delicious way to enjoy keto sides. You can even add ingredients like mascarpone cheese for a creamy and indulgent twist.

Dips and Sauces

Keto-friendly dips and sauces can be a great way to add flavor to your vegetables. Try a simple guacamole with avocado, onion, garlic, lime juice, and salt and pepper, or a more complex dip like a cucumber salad with sour cream.

Other Creative Sides

There are endless possibilities for keto sides with vegetables. You can try oven-roasted asparagus, creamed spinach, green beans almondine, bacon-wrapped Brussels sprouts, or even keto-friendly onion rings. Get creative and experiment with different ingredients and cooking methods to find your favorite keto vegetable sides!

Keto sides with nuts and seeds

Nuts and seeds are a staple of the keto diet, thanks to their high healthy fat content and low carbohydrate count. They are also nutritionally dense, packed with vitamins, minerals, fibre, and protein.

However, not all nuts and seeds are created equal. Some are better than others, and some have higher net carbs and should be consumed in moderation.

Best Nuts and Seeds for Keto

• Brazil Nuts: Brazil nuts are an excellent source of selenium, which is often lacking in the keto diet. They have only 1 gram of net carbs per one-ounce serving.
• Pecans: Pecans are a high-fat nut with 20 grams of fat per one-ounce serving and only 1 gram of net carbs. They make a great snack and can be crushed as a crunchy coating for fish or chicken.
• Walnuts: Walnuts are versatile and popular worldwide. They are also known to help reduce bad cholesterol in the blood, thus reducing the risk of heart disease. A one-ounce serving contains 18 grams of fat and 2 grams of net carbs.
• Sunflower Seeds: Sunflower seeds are a high-fat snack, packed with antioxidants. A one-ounce serving of shelled sunflower seeds contains 14 grams of fat and 4 grams of net carbs.
• Sesame Seeds: Sesame seeds are a versatile, low-carb ingredient, often used in keto baking to add flavour and crunch. A one-ounce serving contains 13 grams of fat and 2 grams of net carbs.
• Almonds: Almonds are one of the most cost-effective and versatile nuts. They are particularly high in vitamin E and a good substitute for flour when ground. A one-ounce serving contains 14 grams of fat and 2 grams of net carbs.
• Chia Seeds: Although chia seeds appear to have a high carbohydrate count, most of those carbs come from fibre, so they are still keto-friendly. They are an excellent source of dietary fibre, with 10 grams per one-ounce serving, and they also provide 9 grams of healthy fats and 5 grams of protein.
• Hemp Seeds: Hemp seeds are a great source of omega-3 fatty acids and various minerals, including potassium, calcium, and magnesium. A one-ounce serving provides 14 grams of fat and just 1 gram of net carbs.
• Macadamia Nuts: Macadamia nuts are particularly rich in omega-9 fatty acids and have a high fat content, with 19 grams of fat per one-ounce serving and only 1 gram of net carbs.
• Hazelnuts: Hazelnuts have a naturally sweet and nutty flavour and are a perfect choice for roasting. They have 17 grams of fat and 2 grams of net carbs per one-ounce serving.

Nuts and Seeds to Enjoy in Moderation

Some nuts and seeds have higher net carb counts and are best enjoyed in moderation or avoided if you are sensitive to carbs. These include:

• Cashews
• Peanuts
• Pistachios
• Chestnuts
• Pumpkin Seeds
• Pine Nuts
• Sunflower Seeds

Keto sides with fruit

The keto diet is a low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates or sugars. While the diet is restrictive, there are some fruits that can be enjoyed as a treat in moderation. Here are some keto-friendly fruit sides to add to your meals:

Avocado

Avocados are a keto superstar. They are a good source of healthy monounsaturated fats, vitamins, minerals, and fiber. Plus, they are relatively low in carbs. A whole avocado contains around 12.8 grams of carbs and 10 grams of fiber, which equates to only 2.8 grams of net carbs. The recommended serving size is one-third of a medium-sized avocado, so sticking to this will further reduce your carb intake.

Berries

Small amounts of berries, such as strawberries, raspberries, and blackberries, are usually fine on a keto diet. They are low in net carbs and high in fiber, vitamins, and antioxidants. For example, a cup of whole strawberries contains around 11.1 grams of carbs and 8 grams of net carbs. Similarly, 10 raspberries contain about 2.26 grams of carbs and 1 gram of net carbs. Enjoy them as a side to yogurt or tossed into a salad.

Tomatoes

Although often used in savory dishes, tomatoes are technically a fruit and are keto-friendly. They are low in carbs and a good source of lycopene, beta carotene, and vitamin C. A whole tomato weighing 125 grams contains about 4.8 grams of carbs and 1.5 grams of fiber, which is around 3.3 grams of net carbs. The exact amount of carbs will vary based on the size and type of tomato, but a small serving should be safe for a keto diet.

Lemons and Limes

Citrus fruits like lemons and limes are a great way to add flavor to your meals and drinks while on the keto diet. They are low in carbs and provide immune-boosting vitamin C and bone-supporting calcium. An average-sized lemon contains about 6 grams of carbs and 1.8 grams of fiber, which is around 4.2 grams of net carbs. A whole lime offers around 5 grams of net carbs.

Coconut

Coconuts are a versatile food that can be classified as a fruit, nut, or seed. They are a good source of healthy fats and have a low net carb count. A cup of shredded coconut contains about 12.2 grams of carbs and 5 grams of net carbs. Enjoy half a cup as a side or use coconut cream as a keto-friendly alternative to whipped cream.

Remember, when following a keto diet, it is important to pay attention to portion sizes and your macronutrient balance. Avoid overeating high-fat foods and be mindful of your total carb intake.

Frequently asked questions