Keto Food: Where To Find The Best Sources

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

There are a variety of keto-friendly foods that can be purchased at your local supermarket or online. These include:

- Meat, such as beef, chicken, lamb, pork, and veal

- Fatty fish and white fish, such as salmon, sardines, and mackerel

- Non-starchy vegetables, such as broccoli, cauliflower, green beans, and spinach

- Nuts and seeds, such as almonds, macadamia nuts, and walnuts

- Healthy oils, such as avocado oil, olive oil, and coconut oil

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

In addition to these whole foods, there are also a variety of keto-friendly products available, such as keto bread, keto pizza crust, keto cookies, and keto snack bars. These can be purchased online or at specialty grocery stores.

Keto-friendly restaurants

There are many keto-friendly restaurants to choose from, and many of them are chains, so you can find them in multiple locations. Here are some of the best options:

Chipotle

You can get a burrito bowl with carnitas, red salsa, cheese, and guacamole. Chipotle also has a specific keto bowl on the menu.

Red Lobster

Red Lobster is a great place for keto dieters, as long as you avoid the Cheddar Bay biscuits. Try the Wild-Caught Snow Crab Legs with broccoli or shrimp scampi.

Shake Shack

You can get a bunless burger or ask for a lettuce wrap instead. Try the SmokeShack, which comes with cheese and bacon.

Red Robin

Red Robin offers a "wedgie style" burger, which is a burger wrapped in lettuce. Try the Royal, which adds a fried egg, or the Guacamole Bacon burger.

Subway

Subway sandwiches can be turned into salads, but avoid the sauce-covered proteins. The Chopped Salad is recommended for keto dieters.

Cheesecake Factory

The Cheesecake Factory has a "Skinnylicious" menu with grilled salmon and lettuce-wrapped tacos. Salads are also a good option, especially the house, green, and endive salads.

Taco Bell

Taco Bell's menu is highly customisable. Try the Power Menu Bowl, or the Beefy 5-Layer Burrito or Fiesta Salad without the tortilla shell, rice, or beans.

McDonald's

Order a burger with no bun or sauce. You can also get a sausage, egg, and cheese McMuffin without the English muffin.

Panera Bread

Order a sandwich without the bread, or try the Greek salad with chicken or the Caesar salad without croutons.

Buffalo Wild Wings

The Traditional Wings have zero carbs, and there are several sauces with only one to three grams of carbs, including Mild, Medium, Hot, Wild, Blazin', Parmesan Garlic, and Spicy Garlic.

Outback Steakhouse

Stick to grilled entrées with non-starchy sides. Good options include the Slow-Roasted Prime Rib, Ribeye, lobster, or salmon.

Chili's

Try the Chili's Classic Sirloin with steamed broccoli, or the Chili-Rubbed Ancho Salmon or Steak Fajitas without tortillas or rice.

Keto-friendly groceries

The ketogenic diet is a very-low-carb, moderate-protein, and high-fat diet. It can be challenging to find keto-friendly foods, but with a little planning and preparation, it is possible to stick to this diet. Here is a comprehensive guide to keto-friendly groceries:

Meat, Poultry, and Seafood

Meat is a staple of the keto diet as it contains zero carbs and helps meet daily protein needs. When shopping for meat, look for chicken breast, beef, pork, and fish such as salmon, sardines, tuna, and cod, which are all rich in omega-3 fatty acids. Other good options include shellfish like shrimp and crabs, and other meats like lamb, bison, and game meats.

Low-Carb Vegetables

Most vegetables that grow above ground are suitable for a keto diet, as well as some that grow underground, such as Brussels sprouts, cabbage, broccoli, and kale. These vegetables are packed with nutrients, vitamins, and minerals, and they help keep the body in ketosis.

Eggs and Full-Fat Dairy

Eggs are a perfect way to supplement your meat intake, and they are affordable and versatile. Pastured eggs are ideal, but any kind will do. Cheese is also a great option on the keto diet, especially hard, whole-milk cheeses, as they contain fewer carbs. Other keto-friendly dairy options include heavy cream, almond milk, coconut milk, sour cream, and full-fat yogurt.

Healthy Fats and Oils

The keto diet requires a higher intake of fat than many other diets. Healthy fats to include in your diet are butter or ghee (preferably from grass-fed cows), coconut oil, avocado oil, and olive oil.

Pantry Foods

When it comes to pantry items, look for keto-friendly flours like almond flour and coconut flour, keto sweeteners like monk fruit and erythritol, and keto-friendly syrups, dried herbs, and spices. Condiments like vinegar, high-fat dressings, mayonnaise, mustard, and salsa are also good options. Coffee and tea are fine, too, as long as they are unsweetened.

Snacks

Keto-friendly snacks can be hard to find, but some options include keto bars, meat snacks like jerky and pork rinds, nuts and seeds (almonds, pecans, walnuts, macadamia nuts, etc.), and nut butters. Just be sure to check the labels and avoid any products with added sugar or artificial preservatives.

Alcohol

You can still enjoy a drink while on the keto diet, but choose your drinks wisely. In general, drier wines have a lower carb count, so try Pinot Noir, Cabernet Sauvignon, or Merlot if you prefer reds, or Sauvignon Blanc, Chardonnay, Champagne, or Pinot Grigio for whites. Most spirits like vodka, gin, tequila, and rum are also keto-friendly, and they can be drunk neat or on the rocks, or paired with a sugar-free mixer.

Keto-friendly snacks

Sticking to a keto diet can be challenging, especially when it comes to snacking. However, with a little planning and preparation, there are plenty of delicious and satisfying keto-friendly snack options to choose from. Here are some ideas to keep your taste buds happy and your body fuelled:

Veggie-Based Snacks

Vegetables are a great way to get your crunch on without the carbs. Try cucumber "sushi" rolls filled with ham and cheese, or zucchini chips. You can also make your own kale chips, or go for convenient options like celery sticks with almond butter, broccoli, cucumber, or tomato with ranch dip, or even a simple side of olives.

Dairy Delights

Dairy products are generally keto-friendly, especially those that are high in fat and low in carbs. Enjoy some cream cheese or string cheese, or make your own creamy treat with strawberries and cream cheese. Greek yoghurt and cottage cheese are also good options, and you can add chopped nuts and cinnamon for extra flavour and crunch.

Nutty Options

Nuts are a convenient and nutritious snack option, but remember to watch your portions as they can be high in carbs. Good choices include macadamia nuts, pecans, walnuts, hazelnuts, almonds, Brazil nuts, and peanuts.

Meaty Treats

Meat is a staple of the keto diet, so why not incorporate it into your snacks? Try some chicken or turkey slices, or roll up some smoked salmon. You can also opt for beef jerky or beef sticks, or even a more substantial option like lemon pepper wings or chicken bacon asparagus twists.

Sweet Treats

Just because you're on a keto diet doesn't mean you have to give up sweets entirely. Dark chocolate (at least 70% cocoa) is a good option, as are peanut butter or coconut cookies, or even some chocolate coconut popsicles.

On-The-Go Options

If you're looking for something quick and easy to grab when you're on the move, there are plenty of keto-friendly options available. Seaweed snacks, pork rinds, and cheese crisps are all portable and tasty. You can also find keto-friendly protein bars, such as the No Cow vegan protein bars, or the Quest Nutrition peanut butter cups.

Creative Combinations

Get creative with your snacks by combining some of the above elements. Avocado boats filled with mozzarella, cherry tomatoes, and basil make for a tasty and nutritious snack. You can also try a caprese avocado boat with mozzarella, cherry tomatoes, and basil. For a more substantial snack, how about a broccoli cheddar frittata or some garlic and herb mashed cauliflower?

With so many options to choose from, you're sure to find keto-friendly snacks that satisfy your cravings and keep you on track with your diet.

Keto-friendly drinks

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

Tea and Coffee

Tea and coffee are excellent choices for a keto diet, as they are naturally low in carbs and calories. You can enjoy them hot or iced, and even add some heavy cream to your tea or butter to your coffee for a boost of healthy fats. Just be sure to avoid adding any sugar, as it can quickly increase the carb count.

Sparkling Water

Sparkling water is another great option, whether you prefer it plain or flavoured. Look for unsweetened varieties, as sugar can quickly turn your drink into a non-keto-friendly option. Some popular choices include Perrier, Aura Bora, and Hint.

Vegetable and Fruit Juices

While fruit juices are typically too high in sugar for a keto diet, there are some exceptions. Lemon and lime juices are low in carbs and can add a flavourful twist to your water or tea. You can also juice some low-carb vegetables, such as leafy greens like kale and spinach. However, keep in mind that juicing removes most of the nutritious fibre, so it's best to drink the pulp as well.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, several plant-based milk alternatives are perfect for the keto diet. Unsweetened almond milk, coconut milk, and soy milk are all excellent choices, providing protein and healthy fats while keeping the carb count low.

Alcoholic Beverages

If you're looking for a keto-friendly alcoholic drink, there are a few options to consider. Dry red and white wine is fine in moderation, and spirits like vodka, gin, and whiskey are naturally carb-free. Beer is generally not keto-friendly, but there are a few low-carb options available, such as Budweiser Select 55, Michelob Ultra, and Miller 64.

Keto-friendly recipes

The ketogenic diet is a very-low-carb, moderate-protein, and high-fat diet. It can be challenging to find suitable recipes, but there are many delicious options to choose from. Here are some ideas for keto-friendly recipes to get you started:

Breakfast

• Keto Fathead pizza: A classic keto pizza made with a low-carb base such as cauliflower.
• Nutty breakfast pancakes: Pancakes made with nut flour are a great way to start the day and are easy to customise with your favourite toppings.

Lunch

• BLTA lettuce wraps: A crisp and refreshing take on the classic BLT, with the addition of avocado.
• Keto harvest pumpkin and sausage soup: A hearty and comforting soup that is perfect for chilly days.
• Zucchini noodles with crab: A unique and tasty keto meal for seafood lovers.

Dinner

• Keto bacon cheeseburger wraps: Protein-packed and full of flavour, these wraps are a fun and mess-free way to enjoy a bacon cheeseburger.
• Keto chicken skillet with mushrooms and parmesan: A creamy and cheesy mushroom sauce elevates this easy chicken dish.
• Keto lamb sliders with feta cheese dressing: Aromatic and juicy lamb sliders served on a bed of lettuce or over a Greek salad.
• Keto Chinese pork stew with cabbage: A classic and comforting stew served with sauteed cabbage instead of rice.
• Keto Philly cheesesteak soup: A nourishing and satisfying soup, perfect for cold winter days.

Snacks and Desserts

• Keto "nachos": Bell peppers loaded with your favourite nacho toppings – a fun and tasty snack or casual dinner.
• Black and white keto fat bombs: A classic keto snack that is both delicious and satisfying.
• Fudgy keto brownies: Indulge your sweet tooth with these rich and fudgy keto brownies.

Frequently asked questions