Sausage on a Keto Diet

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.

The hardest part about tackling a diet successfully? Figuring out what you can eat—and then sticking to it. The premise of the low-carb, high-fat keto diet is to train your body to burn fat instead of carbs. (Learn more about the pros and cons of this diet, along with some helpful tips.)

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

Lisovskaya Natalia/Shutterstock

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

Polianin Sergei/Shutterstock

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

Magdanatka/Shutterstock

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

Lisovskaya Natalia/Shutterstock

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

Minerva Studio/Shutterstock

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

MaraZe/Shutterstock

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

Africa Studio/Shutterstock

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

Davdeka/Shutterstock

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

Shutterstock / Dionisvera

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

Ahanov Michael/Shutterstock

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.

Taste of Home

Cheesy Cauliflower Breadsticks

These grain-free "breadsticks" are made with cauliflower instead of flour. It's one of our favoriteketo recipes! Serve with your favorite marinara sauce.—Nick Iverson, Milwaukee, Wisconsin Get Recipe Here's our full list of keto-friendly foods.

Chicken & Goat Cheese Skillet

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

Take out all the guesswork — try our 7-day keto meal plan.

Carrot and Kale Vegetable Saute

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

Don't feel like cooking? Try these keto snack bars that you can purchase.

Herbed Balsamic Chicken

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

Have a keto-friendly recipe you love? Share it with theTaste of Home Test Kitchen for a chance to be featured in our books and magazines!

Garlic-Dill Deviled Eggs

In my family, Easter isn't complete without deviled eggs. Fresh dill and garlic perk up the flavor of these irresistible appetizers you'll want to eat on every occasion. —Kami Horch, Calais, Maine

As with any diet, be sure you're getting enough iron to avoid becoming anemic.

Zucchini-Crusted Pizza

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

Want to start keto? Here are 15 things you need to know first.

Creamy Dijon Chicken

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

Do you know all these hidden benefits of the keto diet?

Naked Fish Tacos

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

Denver Omelet Salad

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

Balsamic Zucchini Saute

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

Blackened Tilapia with Zucchini Noodles

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

Deviled Egg Spread

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

Asparagus-Mushroom Frittata

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

Blue Cheese Pork Medallions

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

Asparagus & Cheese Frittata

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

Oktoberfest Brats with Mustard Sauce

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

Shrimp Avocado Salad

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

Sage-Rubbed Salmon

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

Cilantro Lime Shrimp

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

Parmesan Roasted Broccoli

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

Smoky Cauliflower Bites

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

Avocado Crab Boats

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

Parmesan Chicken

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

If you're living with diabetes and curious about keto, here's what you need to know.

Roasted Parmesan Carrots

Mom always said "eat your carrots, help 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

Tangy Parmesan Tilapia

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

Coconut Curry Cauliflower Soup

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

Brussels Sprouts with Garlic & Goat Cheese

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

Juicy & Delicious Mixed Spice-Burgers

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

Parmesan Asparagus

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

Roasted Herb & Lemon Cauliflower

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

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

Mexican Cabbage Roll Soup

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

Radish, Carrot & Cilantro Salad

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

Vidalia Onion Swiss Dip

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

Citrus Salmon en Papillote

This salmon dish is so simple and easy to make yet so delicious, elegant and impressive. —Dahlia Abrams, Detroit, Michigan

Are you making these common mistakes on the keto diet?

Hot Chipotle Spinach and Artichoke Dip with Lime

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

Grilled Ribeyes with Greek Relish

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

Asparagus, Squash & Red Pepper Saute

The appealing vegetable trio is enlivened by a wine-scented saute. —Deirdre Cox, Kansas City, Missouri

Pressure-Cooker Beef Brisket in Beer

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

Sausage Cobb Salad Lettuce Wraps

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

Garlic Asiago Cauliflower Rice

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

Cod and Asparagus Bake

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

Sauteed Squash with Tomatoes & Onions

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

Roasted Cauliflower with Tahini Yogurt Sauce

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

Cajun Sirloin with Mushroom Leek Sauce

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

Chicken and Broccoli with Dill Sauce

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

Pancetta and Mushroom-Stuffed Chicken Breast

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 au Gratin

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

Moroccan Cauliflower and Almond Soup

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

Chicken Nicoise Salad

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

Shrimp Scampi Spinach Salad

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

Spicy Thai Coconut Chicken Soup

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

Better Brussels Sprouts

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

Shiitake and Manchego Scramble

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

Slow-Cooker Marinated Mushrooms

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

Sausage on a Keto Diet

Source: https://www.tasteofhome.com/article/keto-diet-foods/

Share :