Keto diets have taken the health world by storm for their simple approach: get most of your calories from healthy fats, keep carbs low, and make protein count! With so much buzz around keto eating, figuring out which foods fit best can be confusing, especially when there’s endless advice floating around.
If you’re looking to burn fat, keep energy stable, or just want some tasty, satisfying meals, having a solid list of go-to keto foods makes things way easier. I put together my top 10 keto-friendly foods, including why they work for keto, ways to use them, and some quick tips if you’re just starting out. These options work for meals, snacks, and everything in between.
This list is helpful whether you’re already deep into keto or just trying it out. So, here are the foods I think you’ll find really handy for staying low carb and loving every meal.
1. Eggs: The Keto Kitchen MVP
Eggs are basically the foundation for keto breakfasts, and honestly, all day eating. They’re packed with high quality protein, healthy fats, and barely any carbs (less than 1 gram each). You can scramble, fry, boil, or bake them, and they fill you up in a way that keeps cravings down.
A couple of hard boiled eggs make an easy snack, or you can turn them into omelettes loaded with cheese and spinach for a quick meal. Eggs are also budget friendly and super easy to cook, which is gold when you’re busy. There are so many ways to add eggs into nearly any meal, from topping salads to baking into frittata’s. Don’t forget, eggs are also a nutritional powerhouse, giving you choline and various B vitamins for added benefit.
- A good tip: if you are going somewhere that you suspect may be difficult to find any keto foods worth having, slip a couple of hard boiled eggs into your pocket as a stop gap until you get back home!
2. Avocado: The Fibre Filled Fat Powerhouse
Avocados get a lot of keto love for good reason. They’re full of heart healthy monounsaturated fats, and each half only has about 2 grams net carbs. They’re also rich in fibre and packed with potassium, helpful for preventing those annoying keto leg cramps and keeping you hydrated.
You can smash avocado on a lettuce wrap, blend it into smoothies, chop it into salads, or just scoop it with a spoon and a little salt. I always keep a few around for fast lunches or after work snacks. Plus, avocados are loaded with antioxidants and vitamins like E and C. Their creamy texture makes any meal more satisfying. They’re also ideal for making low carb guacamole, which works great with cut veggies.
3. Oily Fish: Salmon, Sardines, and Mackerel
Oily fish like salmon, sardines, and mackerel are loaded with omega 3 fats that help with inflammation and support brain health. They also pack a solid hit of protein without any carbs, so you get full-on keto benefits in every bite.
I usually grill or broil salmon fillets for dinner or toss canned sardines onto salads with olive oil and lemon. A couple servings per week make a simple (and super tasty) way to boost your healthy fat intake. For added variety, make salmon patties or roll some sushi with nori seaweed and avocado for a fun, keto-friendly twist.
4. Olive Oil: Your Go-To Cooking Fat
Olive oil is one of the healthiest fat sources around and really popular in both Mediterranean and keto kitchens. It’s made up of monounsaturated fats, good for your heart and for keeping you full without spiking your blood sugar.
This oil shines for drizzling over salads and roasted veggies, or for making homemade mayonnaise and dressings. Here’s a tip: keep extra virgin olive oil on hand for cold dishes, since heating can change the delicate flavour. Olive oil’s antioxidants add long-term health benefits, making it a top choice for everyday use. Plus, it stores well, so it’s easy to keep your pantry ready for fast meals.
5. Cheese: Satisfying and Versatile
Most cheeses are naturally low in carbs and high in fat and protein. Cheddar, mozzarella, cream cheese, goat cheese, and Swiss, a ton of choices fit a keto lifestyle. They’re easy to layer into meals or just slice up for snacks.
I like to pair cheese with olives or low-carb veggies, or melt it over eggs and burgers. Cheese does have salt, so I try not to go overboard, but it’s a treat that fits right into keto eating. You can even make cheese crisps for a crunchy snack, or use cream cheese as a base for fat bombs. With so many textures and flavours, there’s a style for every dish.
6. Meat: From Chicken Thighs to Steak
Meat (like beef, pork, chicken, and turkey) is naturally carb free and helps you hit your protein goals. Fatty cuts like ribeye steak, pork belly, and chicken thighs fit keto best since you want a higher fat to protein ratio.
Grilling, pan-frying, or slow cooking with some herbs and spices turns these cuts into filling meals. Processed meats (like sausages) can have added sugars, so I always check the label before buying. Bone-in meats and skin-on cuts bring extra flavour and nutrition. Marinate for added taste, or use leftover meat in salads for quick lunches.
7. Non-Starchy Vegetables: Greens and Crucifers
Leafy greens like spinach, kale, and romaine, and cruciferous veggies like broccoli and cauliflower, make great bases for salads and stir-fries. They’re low in carbs but high in vitamins, minerals, and fibre, all great for digestion and keeping you feeling full.
I use cauliflower for everything from pizza crust to mashed “potatoes.” Roast or sauté veggies in a little olive oil for a fast, keto-friendly side anytime. Add a squeeze of lemon or some herbs to lift their flavour. Try making zucchini noodles as a pasta swap, or mix chopped greens into soups and stews for extra nutrition.
8. Nuts and Seeds: Crunchy Keto Snacks
Almonds, walnuts, macadamia nuts, chia seeds and pumpkin seeds are awesome for snacking or adding crunch to meals. Most are low in net carbs (just keep portions moderate since carbs still add up if you eat a lot at once).
A handful of macadamia nuts or some pumpkin seeds tossed on a salad is really satisfying. Nut butters are a good option too, just double check for extra sugars in the ingredients. Chia seeds can be soaked to make pudding, or you can sprinkle seeds on Greek yogurt for added texture. Nuts and seeds are also rich in minerals and healthy fats, so they pack a nutritional punch.
9. Butter and Ghee: Rich, Flavourful Fats
Butter and ghee (clarified butter) bring rich flavour to just about anything you cook. They’re zero carb and give a hit of fat that supports ketosis. Ghee is handy if you want a buttery flavour but are sensitive to dairy or lactose, since it’s nearly all fat with the solids removed.
Spread butter on steamed veggies, fry your eggs in it, or melt ghee over steak for extra richness. Since both are calorie dense, a little goes a long way. Both are also easy to use for sautéing or roasting, making them kitchen staples. For a luxury coffee, you can even blend in butter or ghee for a creamy, satisfying drink. Mmmmm!
10. Greek Yogurt and Cottage Cheese: Creamy and Filling
Full fat Greek yogurt (plain, unsweetened) and cottage cheese both have good protein with pretty low carbs. They’re satisfying, and you can eat them sweet (with a few berries and chia seeds) or savoury (with olive oil, salt, and chopped herbs).
Pick versions with the fewest added sugars, plain styles are always best. I like cottage cheese with cracked pepper or spooning Greek yogurt onto spicy dishes as a cooling garnish. You can also layer Greek yogurt with nuts or use it as a dip base. Cottage cheese pairs well with sliced veggies or even in smoothies for extra creaminess.
Tips for Making Keto Eating Easy
Stocking up on these staples keeps meals simple and tasty. Prepping ahead helps too; I bake egg muffins, chop veggies, and portion out nuts for grab and go snacks. Watching labels for “hidden” carbs helps avoid surprises, especially with sauces, dressings, or packaged meats. Planning weekly menus ahead of time can cut down decision fatigue and make sticking with keto a lot smoother. Also, tracking your macros for the first few weeks can help you spot patterns and keep your carbs in check.
Meal Ideas Using Top Keto Foods
- Scramble eggs in butter, then add spinach and a sprinkle of cheddar for breakfast.
- Toss grilled salmon with avocado, arugula, and olive oil for lunch.
- Snack on macadamia nuts and a few olives between meals.
- Make a quick stir-fry with chicken thighs, broccoli, and coconut oil for dinner.
- For dessert, mix Greek yogurt with a few berries and chia seeds.
- Try celery sticks with cream cheese as a satisfying midday bite.
- Add sliced mozzarella to sliced tomatoes and fresh basil for an easy salad.
Why Quality Matters on Keto
With keto, it’s not about eating tons of fatty processed foods. Quality ingredients keep you feeling good. I look for wild-caught fish, pasteurised eggs and fresh veggies when possible. If you’re on a budget, focus on versatile basics like eggs and in season veggies, which are often both affordable and nutrient rich. Choosing whole foods means fewer additives and better overall health. Even simple swaps, like picking natural nut butters over sweetened ones, can pay big dividends for your keto success.
Final Thoughts
Finding your favourite keto foods makes sticking with the lifestyle, and enjoying it, a lot easier. Having eggs, avocado, oily fish, and olive oil on hand gives you delicious, filling options for any meal or snack. Trying out new combinations keeps things interesting, and paying attention to quality ingredients supports your health long term. If you have other go to keto staples or cool recipes you’ve stumbled upon along the way, I’d love to hear about them! The more you enjoy and personalise your meals, the more successful and sustainable your keto adventure becomes.