The ketogenic diet is becoming increasingly popular due to its potential benefits for weight loss and blood sugar management (1, 2, 3).

This low carb, high fat diet may also help treat some malignancies, Alzheimer’s disease, and other health disorders, according to preliminary research. Nevertheless, more high-quality research is required to confirm the keto diet’s long-term safety and efficacy (1, 4, 5, 6, 7, 8).

Carbs are often limited to 20-50 grams daily on the keto diet.

Although some keto dieters measure total carbs, others count net carbs. Net carbs are total carbs with less fiber. Fiber is indigestible, which means it cannot be broken down and absorbed by your body.

This diet may appear complicated, but it allows those who follow it to consume various healthful foods.

These are 20 nutritious keto diet meals to try.

Animal proteins

1. Seafood

Fish and shellfish are excellent keto options. Salmon and other fish are low in carbs and high in B vitamins, potassium, and selenium (9).

Nevertheless, the carbohydrate content of shellfish varies depending on the variety. While shrimp and most crabs are carb-free, oysters and octopuses are. You may still eat these items on the keto diet, but you must carefully track them to keep within your carbohydrate limits (10, 11, 12, 13).

Moreover, omega-3 fats found in salmon, sardines, mackerel, and other fatty fish have been linked to decreased insulin levels and greater insulin sensitivity in those who are overweight or obese (14).

Fish consumption is related to better brain function and a lower risk of illness (15, 16).

Those over 18 should consume 8-10 ounces of seafood every week, according to the American Heart Association (17).

2. Meat and poultry

In the keto diet, meat and poultry are considered essential foods.

Fresh meat and poultry have no carbs and are high in B vitamins and minerals. They’re also a good source of high-quality protein, which may help you maintain muscle mass on a low carb diet (18, 19, 20).

Little research on older women showed that a diet heavy in fatty meat was associated with 8% higher HDL (good) cholesterol levels than a low fat, high carb diet (21).

If feasible, consider grass-fed beef since it contains higher omega-3 fats and conjugated linoleic acid (CLA) than grain-fed meat (22, 23).

3. Eggs

Eggs are an excellent source of protein.

Eggs are perfect for keto since each big egg includes less than 1 gram of carbs and around 6 grams of protein (24).

Moreover, eggs have been demonstrated to stimulate hormones that promote sensations of fullness (25).

It’s best to consume entire eggs rather than egg whites since the yolk contains most of an egg’s nutrients. This includes the antioxidants lutein and zeaxanthin, which are suitable for your eyes (26).

Although heavy in cholesterol, egg yolks do not appear to raise your risk of heart disease (27).

Dairy and dairy alternatives

4. Cheese

There are hundreds of different varieties of cheese, the majority of which are low in carbs and high in fat, making them ideal for the keto diet.

One ounce (28 grams) of cheddar cheese has one gram of carbs, six grams of protein, and a substantial quantity of calcium (28).

Cheese has a lot of saturated fat, yet it hasn’t been proven to raise your risk of heart disease. Some research indicates that it may help guard against this illness (29, 30).

Cheese also includes CLA, related to fat loss and body composition benefits (31).

Eating cheese daily may help decrease the aging-related loss of muscle mass and strength.

A 12-week trial of elderly persons revealed that those who consumed 7 ounces (210 grams) of ricotta daily lost less muscle mass and strength than those who did not finish this quantity of cheese (32).

Some cheeses are low in carbs and suitable for a keto diet.

Keto cheese list

• Manchego
• mascarpone
• mozzarella
• Muenster
• Parmesan
• pepper jack
• provolone
• Romano
• string cheese
• Swiss cheese
• Colby jack
• cottage cheese
• cream cheese
• feta
• goat cheese
• halloumi
• Havarti
• Limburger
• blue cheese
• Brie
• Camembert
• cheddar
• chevre

5. Plain Greek yogurt and cottage cheese

Simple Greek yogurt and cottage cheese are high protein, healthy meals. They include carbs, but you may consume them in moderation on keto.

Yogurt and cottage cheese have been demonstrated to reduce hunger and increase feelings of fullness (33, 34).

These are delicious, but you can mix them with chopped nuts, cinnamon, or other spices to make a fast keto treat.

6. Cream and half-and-half

The cream is made from the fatty fraction of fresh milk sorted during milking. Half-and-half is made up of 50% cream and 50% whole milk.

These dairy products are high in fat and low in carbs, making them great for keto (35, 36).

Like other fatty dairy products, butter and cream are high in CLA, which may aid in fat loss (31).

Despite this, cream and half-and-half should be used in moderation.

According to the American Heart Association’s dietary recommendations for 2021, consumers should restrict their consumption of foods high in saturated fat. The substitution of plant-based or polyunsaturated fats for animal and dairy fat has been related to a decreased risk of cardiovascular disease and stroke (37).

According to specific research, high fat dairy products may not be as closely associated with heart disease. Others believe consuming moderate amounts of high-fat dairy may lower your heart attack and stroke risk. The evidence, however, remains inconclusive (30, 38, 39).

This is an ongoing discussion that various circumstances may influence, including the degree of processing food, has undergone (37, 40).

Cream and half-and-half are standard options for adding to coffee or substituting for tiny quantities of milk in cooking.

7. Unsweetened plant-based milk

Keto-friendly plant-based milk options include soy, almond, and coconut milk (41, 42, 43).

You should select unsweetened varieties. Sweetened alternatives include much too much sugar to be considered keto-friendly.

Also, you should avoid oat milk since even unsweetened oat milk has too many carbs to be keto-friendly (44).

Vegetables

8. Green leafy vegetables

Green leafy vegetables are shallow in carbs, making them ideal for keto. They also contain vitamins, minerals, and antioxidants (45).

Dark leafy greens, particularly spinach, kale, and collard greens, are high in vitamin K and iron (45).

Greens offer weight to your meals without boosting the carb amount much. Herbs like oregano and rosemary can offer a lot of flavor with nearly no carbohydrates.

The following are some keto-friendly leafy greens:

• The salad greens are lettuce, baby spinach, arugula, escarole, and accessible.
• Greens for cooking include bok choy, collards, mustard greens, kale, spinach, Swiss chard, and cabbage.
• Herbs: Thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass are used.

9. Peppers

There are several types of peppers, all of which are keto-friendly. While officially fruits, they are processed in the kitchen as vegetables.

Tiny hot peppers offer a spicy kick to meals, and jalapeños are great for keto-friendly appetizers. Larger, milder peppers, like bell peppers and poblanos, can be used in various cuisines or stuffed to produce delectable low carb main courses.

Peppers are high in vitamin C as well. One bell pepper, for example, has 107% of the dietary intake (DV) for vitamin C. (46).

10. Summer squash

Summer squashes like yellow squash and zucchini are incredibly adaptable and low in carbs.

Zucchini is a popular keto food. You can make zucchini noodles with a spiralizer, an excellent replacement for spaghetti or noodles.

Grate zucchini to substitute rice or add it to baked items without changing the flavor. You may thinly slice it with a mandoline and mix it with olive oil, salt, and pepper to serve as a cold salad.

11. High fat veggies

While technically, both fruits, avocados, and olives are unusual among vegetables because they are heavy in fat. They are also high in fiber and low in net carbs (47, 48).

The primary antioxidant in olives, oleuropein, has anti-inflammatory qualities and may protect your cells from harm (49).

Furthermore, one study discovered that participants who ate one avocado per day had improvements in heart health risk factors, such as decreased levels of LDL (bad) cholesterol (50).

12. Other nonstarchy vegetables

Some nonstarchy veggies are low in calories and carbs but high in minerals and antioxidants.

Also, low carb vegetables are excellent replacements for high carb dishes.

For example, low carb cauliflower may be readily transformed into cauliflower rice or mashed cauliflower. Spaghetti squash is a natural substitute for spaghetti, while low carb root vegetables like jicama and turnips are excellent substitutes for roasted potatoes or french fries.

Here are some more keto-friendly veggie options.

Keto vegetable list

• eggplant
• tomatoes
• spaghetti squash
• jicama
• radishes
• turnips
• Brussels sprouts
• celery
• okra
• asparagus
• broccoli
• cabbage
• cauliflower
• mushrooms
• cucumber
• green beans

Other plant-based foods

13. Nuts and seeds

Nuts and seeds are high in fat and low in carbs.

Regular nut consumption has been associated with a lower risk of heart disease, some malignancies, depression, and other chronic disorders (51, 52).

Additionally, nuts and seeds are high in fiber, which can help you feel full and reduce your calorie consumption naturally (53).

Although most nuts and seeds are low in net carbs, the amount varies greatly depending on the variety. The carbohydrate-free options (54, 55, 56, 57, 58, 59):

• walnuts
• chia seeds
• flaxseeds
• almonds
• macadamia nuts
• pecans

14. Berries

Berries are an exception to the rule that most fruits are too high in carbs to eat on the keto diet.

Berries, particularly raspberries, and strawberries, are high in fiber and low in carbohydrates. While blackberries and blueberries have fewer carbohydrates than other fruits, they may not be suitable for stringent keto diets (60, 61, 62, 63).

These little fruits are highly antioxidants, which may help decrease inflammation and protect against illness (64, 65).

15. Shirataki noodles

Shirataki noodles are an excellent keto diet supplement. Because they are mainly water, they provide less than 1 gram of net carbs and just 15 calories per serving (66).

These noodles are produced from glucomannan, a viscous fiber with several potential health advantages (67, 68).

Viscous fiber produces a gel that delays the passage of food through your digestive tract. This may aid in weight reduction and diabetes control by reducing appetite and blood sugar increases (67, 68, 69).

Shirataki noodles are available in rice, fettuccine, and linguine varieties. In virtually all recipes, you may substitute them for ordinary noodles.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa are both high in antioxidants.

Flavanols in dark chocolate may minimize your risk of heart disease by decreasing blood pressure and keeping your arteries healthy (70, 71, 72).

Surprisingly, you can consume chocolate while on keto. Yet, it’s critical to buy dark chocolate with at least 70% cocoa solids — preferably more — and to finish it in moderation.

Fats and oils

17. Olive oil

Olive oil has several heart-health advantages.

It contains many oleic acids, a monounsaturated fat shown to lower risk factors for heart disease. (73, 74)

Moreover, extra-virgin olive oil is potent in polyphenol antioxidants, which are plant components that preserve heart health by reducing inflammation and enhancing arterial function (75, 76).

Olive oil has no carbohydrates as a pure fat source. It’s a great starting point for salad dressings and healthy mayonnaise.

Because olive oil is not as stable at high temperatures as saturated fats, it is recommended to use it for moderate heat cooking or to add it to prepared meals.

Coconut and avocado oil are great plant-based oils to try on keto.

18. Butter and ghee

When on the keto diet, you should consume butter and ghee. Butter has few carbohydrates, but ghee is completely carb-free (77, 78).

Ghee is clarified butter prepared by heating butter and skimming off the milk particles that rise to the surface. It has a strong butter flavor and is often used in Indian cooking.

Like other varieties of whole fat dairy, butter, and ghee do not appear to be as damaging to health as previously assumed (30).

Beverages

19. Unsweetened coffee and tea

Coffee and tea are low-carb beverages.

They include caffeine, which boosts metabolism and may improve physical performance, alertness, and mood (79, 80, 81).

Moreover, coffee and tea consumers have been demonstrated to have a lower incidence of diabetes. Individuals who consume the most coffee had the lowest risk. However, a cause and effect link has yet to be shown (82).

While adding heavy cream to coffee or tea is acceptable, you should avoid “light” coffee and tea lattes while on keto because they’re often produced with nonfat milk and high carb flavorings.

20. Unsweetened sparkling water

Unsweetened sparkling water is a terrific keto-friendly alternative to soda.

These beverages are bubbly and can be flavored, but they are usually devoid of sugar and sweeteners. As a result, they contain no calories or carbs (83).

However, certain types are naturally flavored with small quantities of fruit juice, and these may include carbohydrates. Check the label carefully since additional carbohydrates may rapidly pile up (84).

The bottom line

Weight loss, blood sugar management, and other health goals may benefit from the keto diet. Yet, its low carb/high fat strategy may appear unduly restrictive initially.

Yet, this eating pattern allows you to consume a wide selection of healthful, enjoyable, and flexible meals while staying below your daily carb limit.

Consuming a broad mix of these foods is advisable to enjoy all the health advantages of the keto diet.

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