The Standard Keto Diet is notorious for what you CAN'T eat. But what about the foods you CAN eat? Let's break it down into basic food groups to find the keto diet foods you can count on.
For most people, an elimination diet begs the question, “What can I eat?”
With keto, you’ll want to shoot for a daily nutrient intake that’s roughly 70% fats, 25% protein and 5% carbohydrates. Yep, that means, no bread, no grains—not even ketchup, but with any diet, it’s important to make sure you’re getting enough iron to avoid becoming anemic.
But there are many keto diet foods that you can eat, so let’s focus on the positive. We’ve listed all the great food you can have on the keto diet. Don’t miss these keto-friendly recipes you can make from scratch!
Meats
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While you need protein, too much interferes with ketosis. Choose the fattier cuts of meat if you have a choice (ribeye, pork belly), as well as organ meats like heart, kidney, liver, tongue and tripe. Cured meats such as sausages, deli meat, hot dogs, pepperoni, salami and bacon are usually acceptable, but check their ingredients first.
Alligator
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Sheep
Turkey
Veal
Fish
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Fish is packed with nutrients and a great source of protein. Always buy wild-caught fish if it’s available.
Anchovies
Bass
Cod
Eel
Flounder
Grouper
Haddock
Halibut
Herring
Mackerel
Mahi Mahi
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon
Sardines
Sole
Tilapia
Trout
Tuna
Turbot
Shellfish
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Nutrient-dense seafood is a low-carb, high-fat mainstay on the keto diet foods list.
Abalone
Caviar
Clams
Crab
Lobster
Mussels
Oysters
Shrimp
Scallops
Squid
Vegetables
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Veggies make up a large part of the keto diet foods list. Stick to the dark green leafy vegetables if you can—remember, the sweeter the veggie (think root veggies like carrots and sweet potatoes), the higher the carb count. In addition to the list below, fermented vegetables like kimchi and sauerkraut are also acceptable.
Arugula
Artichokes
Asparagus
Bell Peppers
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Fennel
Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens
Lettuce
Mushrooms
Mustard Greens
Okra
Onions
Parsley
Peppers (all)
Pumpkin
Radicchio
Radishes
Rhubarb
Scallion
Shallots
Seaweed
Spaghetti Squash
Spinach
Swiss Chard
Tomatoes
Turnip Greens
Watercress
Zucchini
Legumes
Taste of Home
For the most part, legumes are a no-no (say goodbye to peanuts). But there are two that make the list.
Green Beans
Peas
Fruit
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Fruits are a very restricted category of keto diet foods. Small amounts of berries and limited citrus fruits are acceptable.
Avocado
Blackberry
Blueberry
Cranberry
Lemon
Lime
Olive
Raspberry
Strawberry
 Dairy
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There is some controversy over including dairy in the keto diet. In fact, too much dairy is on of the major keto mistakes. Basically, the consensus is to stay away from milk and any low-fat dairy products. If you have a sensitivity to dairy, stick to ghee only.
Butter
Cheese (full-fat, preferably hard cheeses)
Ghee
Heavy Cream
Sour Cream
Yogurt (full-fat)
Fats
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The largest daily percentage of keto diet foods are in the fat category. These should make up the majority of your daily calorie intake.
Avocado Oil
Cocoa Butter
Coconut Oil
Duck Fat
Lard (non-hydrogenated)
Macadamia Oil
MCT Oil
Olive Oil
Palm Shortening
Red Palm Oil
Sesame Oil (sparingly)
Tallow
Walnut Oil (sparingly)
Seeds & Nuts
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While nuts are a good source of fat, they’ll add to your carbohydrate count for the day, so be careful how many handfuls you eat.
Almonds
Cashews
Chia Seeds
Hazelnuts
Hemp Seeds
Macadamia Nuts
Nut Butters
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Psyllium Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
Herbs & Spices
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Herbs and spices are a great way to add a flavor boost to meats and veggies, and there’s a generous list to choose from.
Allspice
Basil
Black Pepper
Cardamom
Cayenne Pepper
Chili Powder
Cilantro/Coriander
Cinnamon
Cloves
Cumin
Curry Powder
Dill
Garam Masala
Ginger
Italian Seasoning
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Sage
Sea Salt
Thyme
Turmeric
White Pepper
Beverages
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That nightly gin and tonic or glass of white wine? Sorry, no go. Many beverages are a major source of hidden extra sugars, so stick to the liquids on this list and drink water throughout the day to stay hydrated.
Almond Milk
Broth (beef, bone, chicken, vegetable)
Cashew Milk
Club Soda
Coconut Milk
Unsweetened Coffee
Herbal Teas
Lemon and Lime Juice (sparingly)
Seltzer Water
Sparkling Mineral Water
Unsweetened Tea
Water
Miscellaneous
Shutterstock / Jaroslaw Pawlak
These Keto Diet foods don’t fall neatly into any particular category, but they are allowed.
100% Dark Chocolate
Almond Flour/Meal
Beef Jerky
Cacao Nibs
Cacao Powder (unsweetened)
Coconut Aminos
Coconut Flour
Eggs
Fish Sauce (check ingredient list)
Gelatin (powder or from bone broth)
Gluten-free Tamari Sauce
Hot Sauce (check ingredient list)
Mayonnaise
Monk Fruit
Mustard
Pickles
Pork Rinds
Shredded Coconut
Stevia
Shredded Coconut
Vanilla Extract
Vinegars (without added sugar or wheat)
Bookmark this page so you have a handy reference guide to the keto diet foods that will help you succeed. Always make sure to drink plenty of water to stay hydrated, and check with your doctor before starting any diet.
To help you get started, here are some keto-friendly recipes.
These grain-free "breadsticks" are made with cauliflower instead of flour. It's one of our favorite keto recipes! Serve with your favorite marinara sauce.—Nick Iverson, Milwaukee, WisconsinGet Recipe
Here's our full list of keto-friendly foods.
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Thanks to fresh veggie dishes like this one, I almost forget I'm wheat- and gluten-free. Bacon adds another layer of flavor and depth to this gorgeous side dish. —Darla Andrews, Schertz, Texas
Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Kelly Evans, Denton, Texas
In my family, Easter isn't complete without deviled eggs. Fresh dill and garlic perk up the flavor of these irresistible appetizers that you'll want to eat on every occasion. —Kami Horch, Calais, Maine
Flavorful, nutritious and versatile, this pizza is easy to prep ahead and freeze—and fun to make with kids. It also quadruples nicely. What's not to like? —Ruth Hartunian-Alumbaugh, Willimantic, Connecticut
This chicken dish is extremely fast and economical. It makes a nice sauce that works well over brown rice or wide noodles. If you want extra sauce for leftovers, double the recipe. —Irene Boffo, Fountain Hills, Arizona
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
This super fast vegetarian dish is flavorful and uses only a few ingredients, so it’s easy to whip up while your entree is cooking. —Elizabeth Bramkamp, Gig Harbor, Washington
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas
I tried this egg salad at a luncheon and had to have it. I punched it up with pickled banana peppers. It’s a hit with my kids and picky mother. —Lisa Easley, Longview, Texas
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
This comforting pork dish feels fancy, thanks to the creamy sauce kicked up a notch by blue cheese. Guests go crazy over it, and would never guess how quickly it all comes together. —Lynne German, Woodland Hills, CA
This rich and creamy frittata begins in the skillet and ends in the oven. We like this melty, cheesy dish with salad on the side. —Gilda Lester, Millsboro, Delaware
I come from a town with a big German heritage, and each year we have a huge celebration for Oktoberfest. This recipe packs in all the traditional German flavors my whole family loves. —Deborah Pennington, Decatur, Alabama
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
If you’ve always thought of sage with turkey, try it with salmon for a little taste of heaven. We serve this with rice, salad and sauteed green beans. —Nicole Raskopf, Beacon, New York
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Sure, it’s simple and healthy but, oh, this roasted broccoli is also delicious. Cutting the stalks into tall trees turns the ordinary veggie into a standout side dish. —Holly Sander, Lake Mary, Florida
These healthy little treats work well as a side or as fun bite size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
The savory coating on this chicken has the satisfying flavor of Parmesan cheese. It's easy enough to be a family weekday meal yet impressive enough to serve to guests. When I make this baked parmesan crusted chicken for dinner, we never have leftovers. —Schelby Thompson, Camden Wyoming, Delaware
Mom always said that eating carrots helps your eyes. Rich in beta carotene, carrots not only support health but also taste amazing when roasted and tossed with Parmesan. —Taste of Home Test Kitchen
If you want a gluten-free fish coating, this works beautifully! Some reduced-fat mayos may contain gluten, though, so check the label on yours to be sure. —Deborah Purdue, Westland, Michigan
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
I wanted to up my veggie game, so I smothered Brussels sprouts with garlic and goat cheese. It's really a side dish, but I love to eat it for lunch! —Brenda Williams, Santa Maria, California
We like trying to make "street foods" at home, perfecting recipes for dishes like gyros and these spiced burgers, known as kofta. — Anne Henry, Toronto, Ontario
Nothing could be more simple than this side dish. Since it has just four ingredients, I assemble it in no time, then pop it into the oven for about 15 minutes. It turns out perfect every time. —Mary Ann Marino, West Pittsburgh, Pennsylvania
A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
I love sharing our humble and hearty soup made with beef, cabbage and green chiles. A blast of cilantro gives it a sunshiny finish. —Michelle Beal, Powell, Tennessee
Bright carrots and radishes pop in this citrusy salad. My husband likes it with anything from the grill. I like to pile it on tacos. —Christina Baldwin, Covington, Louisiana
I’ve got one of those sweet, creamy dips you can't resist. Bake it in the oven, or use the slow cooker to make it ooey-gooey marvelous. —Judy Batson, Tampa, Florida
I make spinach and artichoke dip for party guests all the time, but I wanted to give it a Mexican twist. I amped up this app with smoky chipotle chiles and tangy lime for an unexpected kick. —Joseph Sciascia, San Mateo, California
The classic Grecian flavors of olives, feta cheese and tomatoes are a surefire hit. Combine them to complement a perfectly grilled steak, and it’s magic. —Mary Lou Cook, Welches, Oregon
One bite of this super tender brisket and your family will be hooked! The rich gravy is perfect for spooning over a side of creamy mashed potatoes. —Eunice Stoen, Decorah, Iowa
I substituted sausage for the bacon to make a lettuce roll-up your family and friends will adore. It’s flavorful, crunchy and pretty on the plate. —Devon Delaney, Westport, Connecticut
The garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. —Colleen Delawder, Herndon, Virginia
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
I created my own cauliflower recipe in honor of my grandma, who taught me to love this delicious and healthy vegetable. She cooked with it all the time.—Lidia Haddadian, Pasadena, California
In 30 minutes you‘ll have a restaurant-quality steak with a bold Cajun flair. The best part? You can skip the drive, the wait and the bill! —Joshua Keefer, Delaware, Ohio
I've had this chicken and broccoli recipe for so many years, I don't remember when I first made it. Serve it with a side of couscous or rice for a complete meal, or add some sliced mushrooms or carrots for extra veggies. —Kallee Krong-Mccreery, Escondido, California
I was inspired by a stuffed chicken Marsala dish I had at a restaurant and wanted to come up with my own version using a different flavor profile. —Ashley Laymon, Lititz, Pennsylvania
Leeks are too delicious to stand only as an enhancement. Here, they're the star of a side dish, with a bit of French flair. —Chuck Mallory, Chicago, Illinois
This soup tastes rich and decadent but is really very healthy! Bonus—it is vegan and also makes your house smell amazing! —Barbara Marynowski, Hutto, Texas
This salad makes it easy to eat what’s good for you. It’s versatile, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes. And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
For national soup month in January, I came up with a new recipe every day. This one
is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
This is the only way my kids will eat Brussels sprouts! It’s actually ideal for me because this dish is fast, easy and healthy, and it makes a lovely side. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. They’re a timesaver if you can find them, but you can always just buy whole ones and slice them in half. —Teri Rasey, Cadillac, Michigan
This savory breakfast dish takes everyday scrambled eggs up a few notches. The rich flavor is so satisfying in the morning, and it's even better served with buttery toasted Italian bread. —Thomas Faglon, Somerset, New Jersey
Here's a healthy and delicious addition to any buffet spread. Mushrooms and pearl onions seasoned with herbs, balsamic vinegar and red wine are terrific on their own or alongside a tenderloin roast. —Courtney Wilson, Fresno, California
Dana is an editor and writer who shares her passion for travel, food and the beauty of American landscapes. When she's not wielding her red pen, she can be found tending her flower gardens, remodeling her house, creating one-of-a-kind jewelry or dancing to "Uptown Funk."