Pecans are my favorite in the fall-time. I love dry roasted pecans. They are easy to roast yourself, and they make your house smell amazing. To roast, first soak the nuts in water overnight. Then, drain and place on a baking sheet in the oven at 150 degrees Fahrenheit for 12-24 hours. Toss halfway and roast until the nuts are crunchy, and not soggy.

Samantha, I hope you were able to stick with keto. I am having fun with this, been about 4 weeks and I’ve lost weight for the first time in years. I have done “low carb” before, but this is so much easier. I think one key for yourself would be to make a meal plan, grocery list, and do all prep work one weekend day. Make up a few dishes at a time, freezing things for quick grab (because we all know when we are hungry and have NO time we are at our weakest and more likely to crash and burn). Planning is key, buy IQF, well worth the extra few bucks a week it may cost. And she is right, once you kick the craving you don’t really need the knockoff recipes. You are so completely satisfied you don’t really need the junk. Take it from a sugar addict! This soup was refreshingly easy and much tastier than I could have imagined. And did not take long at all. One thing I did when I made this soup was cut it in half, (probably going to freeze two servings of left overs) and stir fried the other half of my cabbage with olive oil, onion powder and celery seed. That can be frozen as well and pulled out later for a quick snack. All so healthy! Thanks for the simple soup recipe. “Stick with the basics” So true!
Thank you so much for the above information. Really very helpful for people like me. Just started Keto 3 weeks ago, I still get confused on my protein consumption and what vegetables have high carb content. This is by far the best “diet” I’ve been on as I feel I can go on forever and I’m not missing anything I actually eat what I want. I eat when I’m hungry and stop when I’m full, just extra cautious what I put in my body.
This Greek-inspired dish has all the flavors of lemon, garlic, and oregano, giving the meat a lovely fresh taste, and the coconut yogurt dipping sauce just sets it off so well. This recipe would be a good one to try if you have friends round for a barbecue, as the flavors of the chicken are really amazing! Try to cut the chicken into even strips as that can make sure it cooks evenly on the grill.

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Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.
As any ketogenic dieter knows, the lifestyle requires a lot of diligence. Even snacking on a banana could ruin your diet. The main goal of keto is to use fat instead of carbohydrates for energy, a process known as ketosis. Generally, keto dieters eat lots of fat, a moderate amount of protein, and just 20-30 grams of carbohydrates per day to maintain ketosis. For context, that's about half a medium bagel.
Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.

There are different ways to include nuts and seeds into your daily meals. Variety is key to keep you eating these foods on a daily basis. That way, you’ll also meet your daily macros and stay healthy along the way. Another great thing about these foods that they’re also an excellent source of fiber. With all that said, add these nuts and seeds to your keto shopping list today.
Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
My husband and I have been eating low-carb for about 5 years now, so you can imagine how many meals I’ve cooked for this way of eating. We just ate double servings of this cheesecake, topped with a mixed berry sauce, and we both agreed that without doubt this is the finest cheesecake recipe we’ve ever tasted. Ever. My husband’s birthday is next month. In the middle of eating this, he told me this is what he wants for his birthday “cake.” Then he told me to rename it “AAAACheescake” so that it will be the first one in my recipe file. I’m going away for the weekend, so I have to freeze the rest of it or there won’t be any left when I get back! Thank you so much for the time and effort you put into this! I’ll be telling everyone about your website. May God continue to bless you as you help us all live a healthy life!
However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.
Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

On the other hand, the types of foods you’ll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of “empty calories”).
Hi Fariba, Yes, you’d need more of the crust for sure, probably about 25% more (multiply the amount of each ingredient in the crust by 1.25). For the filling, you could probably keep it the same to avoid messing with conversions, and the cheesecake would just be a shorter height. Some recipes use sour cream for texture or moisture, but this recipe doesn’t need it.
In contrast, the Atkins diet is a low-carbohydrate diet that allows you to eat more protein and carbs than the ketogenic diet, while paleo diets focus on selecting foods that were consumed before farming became popular and don't necessarily restrict your carb intake. In general, people adhering to ketogenic diets consume only between 20 and 50 grams of carbohydrates per day.
Biggest grey area in the world of keto. Coffee is engraved in our culture right from birth and it is very hard to let go of. So is it safe to drink coffee on a ketogenic diet? Is it ideal? The answer is yes, let me explain. Most people refrain from taking coffee while on a keto diet but there is no evidence to show that it is harmful or damaging to the dietary effects of keto. However, and this is very important for even those not on keto, the effects of too much caffeine or any other stimulant are usually very volatile. Stimulants work by inhibiting the action of ‘depressant’ hormones in the body such as serotonin, dopamine and norepinephrine. However when taken regularly and in large amounts they stimulate the action of those hormones. Long term consumption and these hormones can get fatigued among other issues. At this level of high intake of caffeine – it will affect your keto adaptation. So a cup a day will not hurt your success with keto.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
Disclaimer- All recipes and/or projects on this website have been tested for our own individual use and/or consumption and are being provided to our readers as an idea for them to try. Use of our recipes for food, scrubs, oils, bars and other like items are at your own risk. We do not assume responsibility for any negative effects such as allergic reaction, rash, skin irritation or other occurrences. It is the reader's responsibility to read product labels and use at their own discretion. We are not medical professionals and do not provide medical advice.  Thank you.  ..................................................................................................................................................................................................This post may contain affiliate or paid links. Content selection and opinions are in no way influenced by compensation. See our full disclosure at the bottom of this page for more information. ..................................................................................................................................................................................................
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).

Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.
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).
Who doesn’t love the creamy combination of chocolate and peanut butter? In the Jones house we go nutzo for anything chocolate and anything peanut butter. Now you can enjoy this delicious combination and stay in ketosis. That’s a huge win! Again, cottage cheese is the star of the show here and protein powder and splenda add a chocolaty flavor and sweeten. Pro tip: Choose a keto protein powder for enhanced benefits.
Maya! I have made this about 6 times and my family and friends flip over it. I hand wrote on the printed recipe: “Freakin-Awesome!!!” My 17 year old son saw my note and chuckled. We pour pure blueberry, cherry or pomegranate juice that’s cold pressed on top when we have company. Thank you for a really great recipe. We’re on the plant paradox diet and this is very good to have. 🙂
These were super yummy!!! I used Mexican Style Shredded Cheese by Kroger which has less than 1 gram of carbs and 100 calories per ounce. My daughter and I each had 1 taco. She loved it! We both loved how much more flavor there was than regular tacos shells. I’m thinking about using this as a crust for pizza, too! Cheese crust! Yum! Thank you for this recipe!!!
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.
Nuts are best consumed soaked and slow-roasted, which is also referred to as “sprouting”. Nuts have naturally occurring anti-nutrients like phytic acid and lectins. They exist to protect the plant in nature and the phytic acids and lectins can prevent nutrient absorption. Soaking nuts will break down the phytic acid and lectins so our bodies can digest the nuts better and increase nutrient absorption. If you have digestive discomfort after eating nuts or seeds, try soaking and roasting the nuts. Phytic acid can cause inflammation and irritation in the gut. Removing the acid will make digestion easier.

Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50).  Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these.  As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.
The Truvia Baking Blend would be easier to measure out. Since the Sweet Leaf powdered stevia is so concentrated, it may be difficult to measure out the right amount for the right amount of sweetness (especially for the crust, which doesn’t need a lot of sweetener). If you use the Truvia Baking Blend, you’ll need 4 1/2 tsp for the crust and 1/2 cup + 2 tbsp for the filling. For the filling, run the sweetener through a blender or food processor first to make it a powdered consistency – this will ensure a smoother texture in your cheesecake.
For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, LLC based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks.

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!

Why is anti-inflammatory a good thing? Think about if you hurt your finger and it becomes inflamed. Acute inflammation can be a good thing and indicate your body is healing itself. Chronic inflammation means that a specific part of the body is no working well for long periods of time. If these are your gut organs, which deliver nutrients to your body and produce most of your serotonin, you are going to be performing at a vastly sub-optimal level.
Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.
Nuts are best consumed soaked and slow-roasted, which is also referred to as “sprouting”. Nuts have naturally occurring anti-nutrients like phytic acid and lectins. They exist to protect the plant in nature and the phytic acids and lectins can prevent nutrient absorption. Soaking nuts will break down the phytic acid and lectins so our bodies can digest the nuts better and increase nutrient absorption. If you have digestive discomfort after eating nuts or seeds, try soaking and roasting the nuts. Phytic acid can cause inflammation and irritation in the gut. Removing the acid will make digestion easier.
There are loads more above low carbohydrate vegetables you can enjoy. Typically the low carb vegetables are those which are grown above the ground. Vegetables which grow below the ground are usually energy stores for the plants so are packed with carb. You need to be very careful with below ground veg on keto, most of them are off the keto menu. Check out our recipe database for some tasty ideas to get your fill of low carb vegetables.
Never before has so much attention been given to the healing and beneficial effects of plants. Study after study is confirming that plants have medicinal power. Some, like turmeric, rival modern pharmaceuticals in their ability to fight infection and even treat cancer. With the added bonus of working holistically with your body without side-effects. Plants reduce inflammation, support detoxification and generally improve your health!
This trend line extended to cultured dairy. If you, like me, were born in the ’90s, you probably grew up eating low-fat yogurts like Original Yoplait (99 percent fat-free) or low-fat Dannon Fruit on the Bottom. Even YoCrunch, that junk-food yogurt with toppings, used (and still uses) low-fat yogurt as its base. This is just to say, low-fat yogurt was yogurt; it was what people wanted when they said they wanted yogurt. What began as an unproven heart disease theory had come to embody an implicit consumer logic.
I stay away from any Greek yogurt with less than 10 % m.f. Lots of brands out there with +10% m.f., like Greek god, astro, Olympic, etc. If you can't find it in the grocery store, here's a tip I learned from a friend: get the highest percentage m.f. Greek yogurt you can find, then put it in a salad spinner and draw as much water out. The yogurt water is full of lactose (milk sugar). You will be left with a thicker yogurt that contains more fat (and protein) per portion, and less carbohydrates. You can then add heavy cream (+35% m.f. ) to thin out the strained yogurt to desired consistency or fat content.

Rich in gut-happy bacteria, yogurt is a great way to add a little sweetness to a Keto diet. Although you can find Greek or low carb coconut yogurts on many grocery store shelves, why not get creative and make your own? It’s easy as pie and delicious homemade yogurt will be a fabulous addition to the recipes featured on our list of top Keto-friendly yogurt dishes!
Frozen yogurt has become really popular as a snack or a dessert, but most of the time it can be high in carbs, so let’s see if we can’t sort that! This wonderfully easy sugar-free recipe gives you a really impressive dish that would even impress at a dinner party. Using the chia seeds adds texture and bulk to the dish and also helps it go a bit further.
Dehydrated fruit. When fruit is dehydrated, the moisture is removed. This process makes dehydrated fruit more nutrient dense than its fresh counterpart and ensures higher carb and sugar count by weight. Take apricots for example. In 100 grams of raw apricot, there are 9 grams of net carbohydrates. But in 100 grams of dehydrated apricot, the net carb count skyrockets to 82 grams of net carbs. Pretty significant difference, and you’ll see the same thing with plums vs. prunes, raisins, cran-raisins, and all the other dried variety of fruits.  

Up until the 1940s, Americans ate a pretty high-fat diet. According to food historian Ann F. La Berge, most Americans in the North ate “meat stews, creamed tuna, meat loaf, corned beef and cabbage, [and] mashed potatoes with butter.” Americans in the South preferred (similarly high-fat) “ham hocks, fried chicken, country ham, [and] biscuits and cornbread with butter or gravy.”

Hi Maya! Will be trying this recipe for my husband’s birthday this weekend. I’m new to keto and my husband is supporting me with cutting out sugar as much as he can. I just have 1 question – in the nutrition facts, you mentioned net carbs 5g, fiber 1g and sugar 2g. What is the difference between net carbs and sugar? I thought the sugar count is a part of total carbs subtracting the fiber which would mean the sugar count is equal to the net carbs? Hope you can explain further! Thank you 🙂


This is such a pretty dish even though it is so simple to prepare! Layers of fruit and rich and velvety yogurt give you a striped effect that could be turned into an impressive dessert at a dinner party if you serve the parfait in champagne flutes. However putting it into small jars makes it a portable Paleo snack for a lunchbox, or to take with you on a family picnic.

Nuts are dry fruits containing seeds. You can also think of them as plant ovaries or plant eggs. As nuts mature, they often create a hard shell. The edible part of a nut is called a kernel. The kernel nourishes the plant that starts to grow from the seed. However, many nuts are just called like that as they are botanically not "true nuts." But this doesn't really matter from a nutritional perspective.
There are a few factors that can contribute to falling. Make sure you use a low speed when beating in the eggs, lemon juice, and vanilla, and for the eggs do them one at a time. Too much air in the batter can cause the cheesecake to fall at the end. You can also reduce the chances of falling by bringing all the ingredients to room temperature before you start, and baking in a water bath. This isn’t required (and I tend to skip the water bath for convenience), but it can help!

Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
Hi Maya! I only have 2 options for sweetener on hand: Sweet-Leaf powdered Stevia, or Truvia Baking Blend. Which do you think would turn out best? The Truvia is granulated, but its made from Erythritol and seems like I can use larger quantities of it. The Sweet-leaf container says I should use MUCH less, but it’s powdered. This is my first time baking using sugar alternatives and I’m just not sure which would be better!
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).

Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
Does the Ketogenic diet work for type 2 diabetes? What is the ketogenic diet and can it help people with type 2 diabetes? Research has shown that people who follow a ketogenic diet can improve the management of their blood sugar levels. Learn here about how the ketogenic diet works, what you can eat, potential side effects, criticisms of the diet, plus alternatives? Read now
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.
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!
Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.

Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.

These keto nuts are one of the best sources of vitamin E, niacin, folate, magnesium, and choline. All of these nutrients are lacking in our diets, especially choline, a vitamin-like essential nutrient. You need choline to keep your liver and brain healthy [8]. Choline is also the precursor to acetylcholine [9] – a neurotransmitter important for muscle functioning among other things.
This trend line extended to cultured dairy. If you, like me, were born in the ’90s, you probably grew up eating low-fat yogurts like Original Yoplait (99 percent fat-free) or low-fat Dannon Fruit on the Bottom. Even YoCrunch, that junk-food yogurt with toppings, used (and still uses) low-fat yogurt as its base. This is just to say, low-fat yogurt was yogurt; it was what people wanted when they said they wanted yogurt. What began as an unproven heart disease theory had come to embody an implicit consumer logic.
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