Fruits that are high in fiber. For keto dieters counting net carbohydrates, fiber can be subtracted from total carb count. This exclusion of dietary fiber in the carb count allows for a wider variety of fruit that may be incorporated into your diet. Berries, for example, have a high fiber content and can be enjoyed in moderation on a ketogenic diet.
But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
This cheesecake turned out beautifully. I did 2 substitutions. Used part almond flour and part quick oats for the crust (ran out of almond flour). The crust is great. Only had 24 oz. Cream cheese, so substituted 12 oz. low fat cottage cheese to complete filling. It still blended very well and baked perfectly. Also used pie pan, do not have a springform.
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂 

Convenience is a huge component to maintaining your ketosis and a low will power ketogenic diet. This is the main reason Perfect Keto created a pure MCT Oil Powder, for a premium source of healthy quick fats, you can carry around. It’s so important to not find yourself in the situation where you hit the panic button and reach for something terrible for your diet, just because it’s your only option at the moment. Read more on why MCT supplements are crucial here, but for now, back to the nuts.

To make this Tasty Cheese Shelled Keto Chicken Quesadillas, your preheat oven to 400 F. Then, cover a pizza pan with Parchment Paper (NOT wax paper). Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape). Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven. Then, place the chicken over half of the cheese shell.  Add the sliced peppers, diced tomato and the chopped green onion. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes. Serve with sour cream, salsa and guacamole. Garnish with chopped fresh basil, parsley or cilantro.
I’ve made this cheesecake twice now, and it is sooooooo easy and delicious! I’ve gotten great results by just following the recipe as you wrote it. I radically changed mine and my husband’s diet after we got the news that his blood sugar was a bit too high (pre-diabetic). His blood sugar is normal when he eats according to keto principles, and it’s nice for me to be able to give him a treat once in a while that won’t spike his blood sugar. Thanks so much for this recipe!

However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.

Unfortunately, all of these fruits are high in carbs and sugar. To put this into context, if you were to eat a whole mango, you'd be consuming more than 30 grams of sugar and 50 grams of carbs. Bananas are also high sugar and carbs — very unfortunate since they're so useful for smoothies. If you're looking for that creamy texture, you can always replace them with the keto-friendly avocado as an alternative.
This recipe is quite straightforward and simple to follow, but the results are amazing! You have the flavor and consistency of cheesecake, but without the high carb content. You can even make it more mousse-like in the middle by beating more air into your filling ingredients, which would be a good idea for a lighter dessert after a heavier meal. This can be served without the sour cream topping if you want to.
Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time.
Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.

What I like to do is use the remainder of the Greek yogurt to top the pancakes with. Or some keto Nutella. On top of that, blueberries are almost a must. It will be even more fun to throw some blueberries on a pancake while it is being baked! Be careful, though; the macronutrients below only take the pancake ingredients alone into the calculation (plus butter for frying).
Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives.  Nutiva makes a great coconut butter that they call coconut manna here

We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.
Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).

When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.
Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
Thank you SO much for the breakdown. This is an excellent list that I am going to take with me to the store from now on. I haven’t started on the diet as of yet because I was trying to put a grocery list together. This list has been one of VERY few that have the foods and the guided amount without having to pay an absurd amount of money for a list of food you can and cant eat. There weren’t any recommended amounts to eat for the meat section and wanted to know if you had any recommendations for portions. Thanks again for taking time to get wonderful information out there.

Hi Dee Dee, It’s supposed to be jiggly in the middle when you take it out. It firms up as it cools and then when it chills in the fridge. I haven’t experienced cracking with it but the cause doesn’t have to do with being not done, it’s sudden temperature changes. If you want to be on the safe side you can bake it in a water bath next time. I hope you still loved the taste!
Although excellent sources of fat, nuts add up quickly in protein and carbs, and are often inflammatory. Snack on fattier nuts such as macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Only use nut flours (almond, coconut) in moderation, as they are packed with protein. To stay in ketosis, limit high-carb nuts like cashews, pistachios and chestnuts, and avoid most beans.

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This cheesecake tastes amazing! I made it for the first time yesterday, and the hardest part was waiting for it to cool. I did modify the recipe slightly; I only used 20 ounces (2 1/2 packs) of cream cheese just because I was mixing them one block at a time and it seemed to be plenty enough for the entire cheesecake at 2 1/2. I then used half of the batter to make the cheesecake in a pie plate and used the other half to make 24 mini crustless cheesecakes. I still used the same amount of sweetener for the filling because I like my cheesecake on the sweeter side. I loved the crust as well. I made a strawberry topping and it tasted very similar to a cheesecake biscuit with jelly. The next time I can get my hands on dairy-free cream cheese, I will make it with that. I will definitely be making this for my next family gathering. Thanks so much for the delicious recipe!
This cheesecake is in the oven baking as we speak. I did use crushed pecans with some cinnamon added along with your other ingredients. The filling looks and tastes AMAZING (I know, I know, it has raw eggs in it). I was about to give up on Keto because quite frankly every recipe I tried just wasnt tasting great. Then I found your site! I also made some of the caramel sauce and I must say that is fantastic all on it’s own. Thank you so much for sharing your recipes! I look forward to making many more.

Keeping you trim. The fats found in cottage cheese will set your body to fat burning mode. A high fat diet will help put your body into ketosis meaning that your body will use fat for energy instead of glycogen and carbs (1). A ketogenic diet has been indicated to make a positive difference in weight loss and cardiovascular health among other diseases including epilepsy (3).
All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
Cruciferous vegetables are the next category. They include broccoli, cauliflower and cabbage. This class of vegetables has also been recognized for its healing potential. The phyto-chemicals regulate DNA and prevent cancer. Broccoli has been shown to protect the heart. Fermented cabbage is a source of good bacteria needed for a healthy gut that promotes weight-loss.
If it’s not obvious already, cottage cheese will be your new keto sidekick. Forget about your friend who said she was going to do it with you– cottage cheese will be there to help out. With tons of recipe varieties you’ll be hooked. Go shopping with our Ultimate Keto Shopping List and  try some of the recipes above and let me know in the comment which your favorites were!
Best thing to do for your cheesecake not to crack. Turn off the oven just when it’s still almost slight done. turn off the heat and leave in the oven for an hour. But DO NOT open the door at all. The residual heat will cook the rest and you won’t run the risk of overcooking and it’ll cool at the same time. Then take out of the oven to cool completely and refrigerate. I love cheesecake and keto cheesecake is just as good and satisfies the cravings.
Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!

Nuts have been a favorite of low carb dieters for a long time and now they’re popular among ketogenic dieters. Nuts are a quick and easy snack that you can purchase even at a gas station, they provide that nice crunchy texture that many people find missing from a low carb diet, and nut flours can be used to make a variety of baked goods that can be used as bread-substitutes.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).
However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.

Without too much vamping, I’ll just come clean and say that the Goods team loved the high-fat yogurts: The plain-flavored Peak tasted sumptuously round, with a sweet fattiness that made up for lack of sugar. The vanilla-flavored Peak was also delicious — a tangier, more chill cousin of panna cotta. By far, we agreed the Siggi’s Triple Cream was best. The 9 percent fat was luscious, but not so luscious that it wasn’t immediately recognizable as yogurt. We all thought the raspberry flavor would be great if it was, like, 3:30 pm and you were coming out of a doctor’s appointment and you wanted to eat something substantial that wouldn’t spoil your dinner.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with. 

Low carb vegetables and keto friendly fruits are packed with super-nutrition, but you can get an even bigger dose of health from some specialist plants known to boost your body. Called superfoods these plants have super-special gifts for mankind. While there is no strict definition but superfood, they are often exceptionally high in nutrition, with specific and potent medicinal qualities, aid weight loss and hormonal balance, reduce oxidation and are naturally anti-aging. They are often from harsh environments where they need to produce specific compounds in self defense.
This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.
So that spoon you are using looks rather large, I’m not sure I have one that large, much less 6 of them. Yo do hang them individually, right? Also I’m not sure I’ll have the counter space or cups to do 6 separately… am I understanding this right? Are there other ideas for the hanging part? Have you tried any taco shell molds or the racks? Just curious if these would work also?
With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
I’ve made this before for my husband’s birthday a few weeks ago and it was a huge hit! I’m wanting to make it again but realized that I’m out of vanilla extract for this time around. I have coffee, lemon, cinnamon, and peppermint extracts. What would you recommend as a vanilla extract substitute? I’m out of almond extract too.. How much to use also?
As mentioned earlier, the keto diet takes carbs intake into consideration. And if you look at carbs found in yogurt, you will find that yogurt, of many types, have lots of carbs. Strawberry yogurt, for instance, has around 33 grams of carbs, which is more than recommended 20g of carbs per meal to be in shape – and less than 20g per meal to lose weight.
Hi Stephanie, Unfortunately coconut flour doesn’t work as a 1:1 replacement for almond flour, due to it’s moisture absorbing properties. So, you’d need a different crust if you want to use coconut flour. You could use the crust from my pina colada cheesecake cupcakes instead – just follow the instructions from that recipe for the crust, but press into the springform pan instead of cupcake liners. From there you can follow this regular cheesecake recipe the same way as written. Hope that helps! 

Scientists are discovering that we need specific nutrition found only in plants to regulate our DNA. DNA is our genetics, but the regulation is our EPI-genetics. Basically your DNA is a template for your whole body, but it needs specific signals, from your diet, to regulate it how it works. Phyto-chemicals, found in abundance in low carb vegetables and keto friendly fruit are crucial for DNA regulation. These plant based signals kick-start fertility, virility, libido, a positive mood and much more. That’s exactly what you want on keto, even more health, energy and vitality! In fact, eating enough nutritionally dense plants will prevent many of the diseases we find so commonly today.
Scientists are discovering that we need specific nutrition found only in plants to regulate our DNA. DNA is our genetics, but the regulation is our EPI-genetics. Basically your DNA is a template for your whole body, but it needs specific signals, from your diet, to regulate it how it works. Phyto-chemicals, found in abundance in low carb vegetables and keto friendly fruit are crucial for DNA regulation. These plant based signals kick-start fertility, virility, libido, a positive mood and much more. That’s exactly what you want on keto, even more health, energy and vitality! In fact, eating enough nutritionally dense plants will prevent many of the diseases we find so commonly today.
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else.
Even after irradiation (the industry standard sterilization process that also destroys any antioxidants and health benefits), spices and herbs can spoil in your home, and often harbor aggressive mold toxins. To spice up your dishes the Bulletproof way, use high-quality, fresh or recently opened herbs and spices. Spices with especially high mold toxin risk include black pepper, powdered garlic, nutmeg, and paprika. Apple cider vinegar is the only vinegar permitted in the Bulletproof diet, as other vinegars and yeasts introduce toxins, and promote yeast growth in your gut.
“Dairy products are in general inflammatory, so I recommend most people stay away from them,” Hunnes says. Cream cheese also contains the milk protein casein, which Hunnes says is potentially carcinogenic.[2] Casein tends to be inflammatory, especially if you can’t tolerate it, which could create a possible link between cancer and the milk protein.
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
Hi Justin, I’m glad you liked the cheesecake! This definitely doesn’t have 18g net carbs per slice – you can see that even at a glance since all the ingredients are very low carb (almond flour, cream cheese, eggs, erythritol, etc.) The nutrition label included below the recipe card shows the nutrition breakdown per slice. In MyFitnessPal, did you set the number of servings for the recipe to 16? If it was set to something else, that could be one reason for the number to be significantly off like that.
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁
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