6 Best Food To Eat on The Keto Diet

May 16, 2019 • By Penelope Torres

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With the skyrocketing popularity of the low-carb and high-fat diet fads, keto is the new Millennial food anthem for people with lifelong wellness or weight loss goals.

Are you on the fence about kick-starting this refreshing diet plan and not sure how to make the most of your ketogenic menu?

Fret not! Here is a list of the 6 best food to eat on the Keto diet and stay ahead of the curve.

Guess what, this list will not only help you melt away those extra pounds but keep you on top of all the diet essentials that a genuine keto meal deserves.

So, let's not waste time and quickly launch your smart keto food list.

1. Eggs

Eggs, an excellent source of superior protein, are among the most versatile foods on the planet.

What's more, this food can easily make you feel fuller and make up for carb loss in your keto diet. You can also get on an egg fast diet when on the keto diet if you are thinking about doing intermittent fasting.

A full egg (approx. 19 grams) in the breakfast can serve many essential nutrients like Vitamin D, selenium, and choline limiting your munchies for the rest of the day.

Here's why should you keep it on the list...

  • Keeps blood sugar stable
  • Improves memory
  • Trigger hormones to control appetite
  • Maintains cardiovascular health
  • Can modify LDL shapes and help fight bad cholesterol
  • Protects eyes

So, go ahead and eat eggs in any form, boiled, scrambled, deviled, poached, fried, or even pastured (organic ) and you will add not more than 70 calories (5 grams fat, 6 grams protein, and only 0.5 grams carb).

However, you could try delicious recipes like casseroles, egg and bacon, egg muffins, and omelets to make your keto-egg platters more sumptuous.

2. Green Vegetables:

Always keep room for leafy green vegetables (preferably non-starchy, stalk-shaped, and grown above the ground ) in your low-carb diet.

For example, a cup of spinach or cooked Brussel sprouts can supply many key nutrients essential to make your keto regimen wholesome.

Choose season's unicolor veggie platters cooked from avocados, beets, cabbage, cauliflower, broccoli, kale, bell peppers, celery, asparagus, zucchini, and yam, and you will never miss out on the important fiber, vitamins, and minerals

Here's why should you keep them on the list...

  • They are high in several nutrients and offer fewer carbs
  • Naturally boosts hydration
  • Great source of antioxidants and good fat
  • Help reduce triglycerides and (bad) LDL cholesterol and promote (good) HDL cholesterol
  • Rich source of fiber that the human body does not digest
  • Organic vegetables will have fewer pesticides
  • Cruciferous veggies can reduce the risk of heart disease, cancer, and more

In essence, you can pick any vegetable from the palette, but make no mess to portion out your servings based on your keto carb count. Tasty, healthy, and flavorful, vegetables are a fantastic way to maintain a healthy balance in your ketogenic routine.

Try to saute your veggies with a few drops of olive oil or butter and you will crave your grassy meal like never before.

3. Dairy:

Moderate consumption of high-fat dairy is what all your keto diet will need.

Whether, it's whipped cream, mayo, butter, high-fat cheese (feta, ricotta, cottage, cheddar, mozzarella, Parmesan, cream cheese), or Greek yogurts, dairy products are an excellent source of wholesome fat, conjugated linoleic acid, fatty acid, protein, vitamins, minerals, and calcium.

Also, make sure to opt for full-fat dairy products over fat-free options as the latter come with more carbs.

However, if you don't want to raise your fat snacking count unnecessarily, you can also go for raw and organic dairy products.

Here's why should you keep them on the list...

  • They are a source of high-quality protein
  • The rarely available conjugated linoleic acid available in fatty dairy meals can promote weight loss
  • They cut down the risk of cholesterol increase, heart disease, and stroke
  • Help maintains stability, functions, and strength as you age
  • Help increase muscle mass

Simply put, the low-carb quantity of dairy products makes them the best go-to solution for a healthy keto diet.

So, next time you ask for extra cheese for your cream cheese truffles or Russian salad, be louder.

4. Meat and Poultry

Rich in high-quality protein, meat and poultry is other ketogenic diet staple. When you buy them fresh, they come with zero carbs and contain Vitamin B, potassium, selenium, zinc, and many other high-key minerals.

Since a keto diet mostly relies on animal protein, grass-fed meat, organic beef, and poultry are all great options to buy. They will help cut down on your consumption of environmental toxins and promote healthy fat absorption by tampering with fat composition.

Here's why should you keep them on the list...

  • Contain an ample amount of good protein and other essential dietary nutrients
  • High-quality animal protein helps preserve muscle mass during low-carbohydrate diet plans like keto
  • Fatty meats help promote HDL (good) cholesterol in the body
  • Fresh meats and poultry are a rich source of creatine, Carnosine, Taurine, and absorbable iron
  • Pasture raised red meat and poultry contain higher amounts of conjugated linoleic acid, omega 3 and 6 fatty acids, and antioxidants

While processed meats, including meatballs, and sausages can contain more carbs, unprocessed have comparatively fewer and therefore, are more keto-diet compatible.

Also, avoid eating an insane amount of meat as every excess amount of protein contributes to your body's glucose leading to a complicated ketone process. No matter, whether it's chicken, lamb, venison, turkey, beef, pork, or what, you should always split up your animal protein intake evenly between the meals.

5. Sea Foods

Never say no to seafood when you are on a ketogenic food regimen. No other animal protein can come close to the volume of omega-3 fatty acids that shellfish offer.

They are also an excellent source of B Vitamins, copper, and zinc. But except for certain crabs and shrimps, the rest might contain net carbs. So be mindful in your servings.

Other sea fish like Salmon, sea scallops, cod, sardines, mackerel, and tuna are the greatest source of anti-inflammatory omega 3 fatty acids. And Bam! Most of them are free of carbs.

Here's why should you keep them on the list…

  • They are a great source of protein, vitamin, mineral, selenium, naturally occurring and anti-inflammatory polyunsaturated fatty acids (PUFA)
  • Eating seafood can boost your mental health
  • They can decrease the frequent chances of diseases
  • They help decrease insulin levels in the body and promote an insulin sensation in obese people
  • Most of the seafood comes with a negligible amount of carbs

So, add more seafood to your diet list, and if possible go for the farmed seafood. Also, wild-caught fish like catfish, mahi-mahi, halibut, trout, snapper, and flounder are healthy keto options.

6. Dark Chocolates

No more guilts for your gourmet cravings. More precisely, chocolate can now be an essential part of your ketogenic diet and it's true!

And your dark chocolate bar contains only 3 to 10 grams of carbs per ounce.

Did you know that the "super fruit" cocoa could replace any other keto-friendly fruits (even berries) in its supply of antioxidants? Just a square of dark chocolate made of cocoa (at least 70%) can serve you with enough antioxidants and flavanols.

Here's why should you keep them on the list...

  • Flavanols help control blood pressure and insulin
  • Helps reduce cardiovascular ailments by keeping healthy arteries
  • Offers a low carb delicious keto treat

Try anything from dark chocolate muffins to donuts or hot cocoa, but be cautious of your size of intake. Pick those that are either sugar-free or offer only healthy low-cal sweeteners.

Also, not all dark chocolates are made with an equal amount of cocoa. So, it's extremely important to eye on their labeled ingredients before you add them to your cart. Remember, the darker the chocolate the fewer the carbohydrates.


In a nutshell, there is no end to the options you can reach out to pack your keto diet with the most nutritional ingredients.

The above-mentioned is the list to give you a one-step selection of the best keto-friendly food. You could also look for other healthy options like yogurts, berries, olives, nuts and seeds, and even protein bars.

Also, butter, cream, olive oil, and coconut oil are all great choices to add to your monthly keto grocery basket. Sticking to a diet plan has never been easier.

Penelope Torres

She is a health blogger that knows exactly what readers expect from her writings on nutrition, health and wellness. She inspires them to act and educate them on nutrition and healthy living using real and scientifically-based facts that support her ideas.
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