The keto diet provides an abundance of proteins and healthy fats while being low in carbohydrates. With these keto-friendly recipes to stay on track with your goals.
One serving of this creamy keto soup provides plenty of protein and vegetables. Not to mention its vegan and gluten-free credentials! Enjoy this hearty crock pot dinner today.
Nuts and Seeds
Nuts and seeds have long been maligned as sources of excessive fats, but they’re actually packed full of essential nutrients – heart-healthy fats, fiber, protein, antioxidants, vitamins, and minerals all come together in nuts and seeds to form an excellent nutritional package. Some varieties such as flax seeds are even known to contain lignans which can protect against cancer as well as heart disease!
Select your nuts and seeds carefully when shopping for nuts and seeds. Look for fresh, unshelled options grown and processed under strict food safety standards in clean environments, rather than packaged options with added salt or sugar.
Some of the top keto-friendly nuts and seeds include pecans, Brazil nuts, sesame seeds, pumpkin seeds and hemp seeds. You can enjoy eating these either by themselves, adding them to smoothies, salads or meals as toppings or by soaking before eating – this makes digesting easier while increasing their nutrient content; just remember that you need to watch serving sizes carefully as these seeds can be very calorie dense!
Olive oil is an integral component of the Mediterranean diet and has been proven to lower cardiovascular disease risk. Packed full of monounsaturated fats and antioxidants, olive oil offers many health benefits for our bodies.
To stay on a keto diet successfully, selecting appropriate cooking oils is key. Many seed and vegetable oils contain polyunsatured fatty acids which oxidize at high heat to produce harmful byproducts that could compromise its results.
Consider selecting high-quality olive oil with a low oxidation rate instead. Store your oil in a dark, cool area; an ideal location is a pantry since olive oil quickly degrades when exposed to light and heat. If keeping on your kitchen counter instead, choose smaller bottles so it doesn’t go rancid as quickly. With companies such as Bickford Flavors offering custom infused oils you can even customize its flavor profile to add sweet or savory notes that your family and guests will savor – perfect for dressing vinaigrettes or marinades alike!
Coconut oil is a tropical fat packed with MCTs that may help support energy and satiation when taken in moderate amounts. Due to its high smoke point and versatility, it makes an excellent high-heat cooking ingredient such as frying, sauteing and roasting methods; or as an addition in low-carb coffee or shakes.
Coconut oil is extracted from the flesh of coconuts, and comes in both virgin and refined forms. When looking for this product, check for labels indicating which form it is in, as virgin coconut oil has undergone less processing to preserve its unique sweet tropical taste and aroma while refined forms offer greater heat tolerance as they have an odorless and tasteless quality that suits high heat cooking applications.
Avocado and olive oils contain monounsaturates that help support heart health and reduce inflammation. Add them to your meals or use as salad dressings.
One cup of sliced strawberries contains approximately 8 grams of net carbs, making them suitable for inclusion on a keto diet. Strawberries also provide anthocyanins, ellagic acid and vitamin C – in addition to being an excellent source of potassium and manganese.
Strawberries are delicious all on their own, but even better when combined with whipped cream for a simple strawberry shortcake dessert. Strawberries can also be added to salads or spinach smoothies for an added nutritional boost or baked into no-bake dessert recipes for an unforgettable snacking experience.
Watermelons are another low-carb fruit you should incorporate into your diet, providing both vitamin A and potassium. Try grilling it or adding it to a salad as an especially refreshing summer treat! Avocado is another keto-friendly fruit full of healthy fats; use it in making creamy strawberry smoothies or blend it together with other fruits for an energizing and nutritious drink!
Eggs are an ideal food to incorporate into a keto diet, providing a perfect combination of protein, healthy fats and carbohydrates. One large egg provides less than 1g of carbohydrates and 5 gms of protein per serving – easily fitting within your daily carb allowance!
Eggs are an excellent protein source, packed with heart-healthy nutrients like folate, potassium and B vitamins. Furthermore, their yolk provides essential choline for mood regulation and memory enhancement and antioxidants such as lutein and zeaxanthin which support eye health.
Eggs offer nutritional benefits that make them an indispensable ingredient of any meal, from Keto Sunshine Breakfast Casserole to Bacon & Olive Quiche and everything in between! From delicious Keto Omelet in a Bowl, Keto Omelet on-the-go or salad with zesty avocado dressing; eggs provide great ways to satisfy appetite without cutting into your carb allotment allotment quota. Give them a try today to add eggs into your meals!
As their name implies, non-starchy vegetables are low in carbohydrates and calories while rich in vitamins and minerals, making them an essential part of a healthy diet. Non-starchy veggies provide flavorful dishes while supporting weight loss efforts by regulating blood sugar and cholesterol levels while supporting weight regulation and cholesterol lowering efforts. Some examples include greens like kale, spinach and Swiss chard as well as broccoli cauliflower Brussels sprouts allium vegetables such as scallions leeks garlic as well as cucurbits such as squashes and zucchini among many more!
As part of your healthful diet, make sure that half your plate consists of non-starchy vegetables for maximum benefit. Enjoy them in salads, side dishes and soups; switch out pasta for zucchini noodles or spaghetti squash when substituting; add them to omelets as an omelet topping; snack on carrots cucumbers peppers hummus guacamole dip or smoothie; roast, grill saute them or blend into smoothies as snacks! * Starchy vegetables contain higher concentrations of starch so should be consumed with caution if managing diabetes or following a low-carb diet plan.
Mushrooms provide an irresistibly savory taste, adding umami flavor to many dishes. Plus, mushrooms are low in calories and fat content while boasting essential vitamins such as B6, potassium, copper and selenium – not to mention they’re low cal and high nutrient value!
Fungi are also rich in antioxidants, which may reduce your risk of cardiovascular disease, cancer and other ailments. Regular mushroom consumption has also been shown to boost the body’s immune system, boost energy levels and bolster cognitive functions.
Mushrooms are rich sources of dietary fiber and vitamin D, both essential nutrients that support bone health. Raw mushrooms may contain indigestible chitins that require digestion; cooking breaks down their structure so it becomes easier for our bodies to process them.
Mushrooms make a delicious addition to breakfast omelets, soups and risottos, or can even be stuffed and baked as part of a main course dish! Try our keto roasted mushrooms recipe paired with steamed bitter greens and sherry mushroom dressing for an enjoyable meal that contains less than 10g net carbs per serving – suitable even for vegetarians!
Fruit is an integral component of many diet plans and makes a delicious addition to savory meals or snacks. But for those on a low-carb keto diet, fruit can present challenges because it typically contains large quantities of sugar which could trigger you out of ketosis. Luckily, there are numerous keto-friendly fruits and veggies that will still provide you with all of their nutrition benefits.
Strawberries make an irresistibly delicious keto-friendly snack or dessert option, thanks to being low in calories, high in fiber content and providing 53% of daily vitamin C needs per cup. Add heavy whipping cream for an indulgent treat that also packs protein!
Tomatoes are another excellent Keto-friendly veggie that can be enjoyed in various forms. High in lycopene – known to reduce risk for heart disease – tomatoes contain few calories or carbs for maximum enjoyment!
Watermelons make a delicious summertime treat, packed with antioxidants, potassium and vitamin C. Avocado is one of the most versatile keto-friendly fruits – it can be added to salads, used as the basis of keto ice cream recipes or used as an oil replacement in recipes.