FULL DISCLOSURE - the original recipe does not have the added unflavored gelatin, but it set too soft for me. Also, it did not add the sweetener over the jello sweetening, but the sour cream "bite" was off-putting for me (I'm not a fan of it straight at all), so adding that little bit of sweetness took the edge off, and it is still far less sweet than my old sweets! And this works fabulously for those who can't afford other fats sources - or who just need an awesome satisfying snack with staying power that kills the sweet tooth, but without all the sugar!

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!
Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just mix together toasted nuts that are crushed and crispy. It’s quite easy to find a crunchy alternative to cereal (or just a low-carb replacement in general) so keep on the lookout and experiment for yourself to see which you like best.
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.
It’s definitely not for everyone, lol! We prefer to focus on all the delicious, nutrient-dense real foods we can have instead of thinking about the foods we try to avoid. We’ve actually never felt restricted while living a keto lifestyle (take a look at our Recipes page and you’ll see what we mean). We noticed that when we nourish ourselves, our health improves and we feel better in so many different ways. We wish you success in whatever lifestyle works best for you!
The gist of the eating plan? Taking in so few carbs sends your body into ketosis—a state of burning fat for energy, instead of carbohydrates or sugars, explains Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl: A 21-Day Nourishing Plan to Lose Weight and Feel Great (Even If You're Not Jewish). In order to stay in ketosis, you only consume 5% to 10% of your calories from carbohydrates—which for most followers is fewer than 20 grams total per day—and instead eat moderate amounts of protein and high amounts of fat. 

Hi Veronika, I’m glad you liked the cheesecake! Weight gain of one pound can be due to any number of factors, including water weight, bathroom habits, what else you ate, etc. I wouldn’t read too much into it unless you are seeing a trend. You can definitely store the cheesecake in the fridge or freezer. In the fridge it will last about as long as your cream cheese would last, and many months in the freezer as long as it’s wrapped well.


By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”

Coconut oil contains a combination of medium-chain triglycerides (MCTs) and long-chain fatty acids that make it one of the ideal ketogenic foods. Lauric acid is the dominating fatty acid most concentrated in unrefined coconut oil.  Coconut oil provides many benefits including the ability to regulate blood sugar and hormone levels, boost thyroid function, fuel the human body’s metabolic demands and provide healing support to cells, tissue and organs. (11, 12)

Hi Cindy, You’d need a sweetener to make cheesecake sweet. 🙂 I always recommend following doctor’s orders, but your husband may want to clarify on the different types of sweeteners with his doctor. They are not all the same. Erythritol typically gets absorbed but not metabolized, so it works differently than most sugar alcohols that tend to cause upset stomach and GI problems. Like I said, always go by what your doctor says, but no harm in asking for clarification.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!

Getting the adequate amount of fat required to send your body into ketosis is fairly easy. Common sources of keto-approved fat include salmon, avocados, and coconut oil. For example, you could throw a couple of tablespoons of coconut oil into your favorite smoothie. Or you could pull a keto classic and mix in a tablespoon of butter or coconut oil into your coffee. When going keto, make sure to drink lots of water, resist processed foods, track what you eat, and monitor your blood sugar levels.
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.
The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however.
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!
Truly amazed after trying dozens of recipes for bread, cake, etc. with almond flour and all turned to sawdust or icky, hard yuk! All the wasted expensive ingredients, I have finally hit gold with this recipe exactly as written! We have been Primal and off bread for about 4 years, but always salivating when offered fresh bread or bagel! This is a great recipe and thank you for sharing!
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.
If you’re on keto and have a sweet tooth, keep this sweetener out of reach. Artificial sweeteners have no place in a clean keto diet like Bulletproof, for several reasons. A recent study in rats[6] found that sucralose does not pass through the body undigested as previously thought. They also found that it showed up in rats’ fat deposits two weeks after the animals had stopped eating it, raising concerns about safety. Other research shows the low-carb sweetener wreaks havoc on your gut, worsening inflammation in people with conditions like Crohn’s disease.[7] Besides, if you’re using the non-pure version of sucralose (e.g. Splenda), it’s loaded with fillers that skyrocket its glycemic index up to about 80 — that’s higher than sugar.
Coconut oil contains a combination of medium-chain triglycerides (MCTs) and long-chain fatty acids that make it one of the ideal ketogenic foods. Lauric acid is the dominating fatty acid most concentrated in unrefined coconut oil.  Coconut oil provides many benefits including the ability to regulate blood sugar and hormone levels, boost thyroid function, fuel the human body’s metabolic demands and provide healing support to cells, tissue and organs. (11, 12)
Along with nuts being extremely easy to consume in excess, they also have a high omega-6 content. Read my article about comparing omega-3 to omega-6 ratios to find out why we want a balanced ratio. In summary, the ideal omega-3 to omega-6 ratio is 1:4, but the average ratio is 1:20! An easy way to balance the ratio is to eliminate major sources of Omega-6 fatty acids from your diet. This could mean lowering nut consumption. Balancing omega-3 to omega-6 ratios is important for preventing inflammation, promoting proper nervous system function, and improving overall health. The omega-3 and omega-6 contents of nuts is represented in the following graph.
For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. Also, check out these other keto friendly snacks.
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.
Thank you, Patricia! Typically dropping is due to sudden temperature changes, or from over mixing. Make sure the mixer is at low speed. After baking, let it gradually cool on the counter. If you really want it to be perfect looking, you can try a water bath to encourage even more gradual temperature changes, but for me that’s usually more hassle than it’s worth. 

The best way to check for ketones and know for certain whether you are in ketsosis is by testing your blood. The Keto-MOJO Blood Ketone and Glucose Testing Meter Kit is a good way to do this. We like that it’s reliable and not too expensive. We also like that it measures blood glucose. Sometimes you want to make sure a certain food you’re eating isn’t spiking your blood glucose too much because that will knock you out of Ketosis. After you eat that food, use this to test your blood. You have your answer instantly.

Over the past several decades, research on low-fat diets has evolved. Since releasing its infamous review, Time has released follow-up articles that suggest cholesterol and fat may not be as bad as originally thought. The recent popularity of high-fat diets, such as the ketogenic diet, have helped this long-despised macronutrient gain some positive traction. Still, there exist many myths and misconceptions around the ketogenic diet.


They also often have specific beneficial properties and are used traditionally both medicinally and in cooking. Cinnamon for example lowers blood sugar and suppresses appetite and protects against disease. Ginger is another potent herb which is an antioxidant and is anti-inflammatory. Capsaicin from hot peppers speeds up fat metabolism and reduces inflammation. Parsley is popular herb which removes heavy metals from the body and is packed with vitamins. Rosemary reduces inflammation in the brain treating headaches and boosting mental energy. Herbs and spices add color, flavor and novelty to keto meals. You can make the same dish taste totally different by adding a few fresh herbs.
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.
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.
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
Not all nuts and seeds are created equal. Although all of them tend to be a high-fat source with low to moderate protein and carbohydrates, each contains a different nutritional profile. Additionally, each contains a unique blend of compounds, vitamins, minerals, etc. Below, I have listed a few of the nuts and seeds you may want to emphasize while on a ketogenic diet, and some that you may want to eat less often.

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!


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.
Most fruits are high in carbs and a natural source of sugar. This means that delicious, sweet fruits like mangoes, pomegranates, lychee, pears, kiwi, bananas and even apples may not make great choices if you're trying to stick with a ketogenic diet. Not being able to have apples on the keto diet may surprise you — after all, apples have such a good reputation for being healthy!
Thank you! My husband is diabetic and really LOVES dessert! Great tasting low carb desserts have been a challenge. This cheesecake is AWESOME! Creamy and luscious. And no guilt about eating dessert every evening. I had to bake it about 25 minutes more than specified. But that could have been attributed to my oven temps, the weather, beating too much, etc. Absolutely no complaints. As soon as we ate the last piece, he asked me to make another. Definitely on our repeat list of desserts.
This is the best Cheesecake I have had that is low carb! I make it alot and take it to dinners and it is always a hit! I make the fruity sauce for it out of whatever I have that is frozen. Blueberries, strawberries, all have tasted wonderful and are so easy! Thank you so much for this recipe. So far I have enjoyed all of the recipes I have made from this site. I am a huge fan!
This is a great article!! I love pecans, walnuts, macadamia and Brazil nuts. Moderation is definitely the key. I don't think I could ever cut them out completely, and so glad this article backs up my thoughts about them. It's also nice to hear a good word about flax! For a few months now I've read nothing but bad about it and though I have some I've avoided using it. Now I think I will start adding it back in! Thanks for all this research!!
That's why keto die-hards are notorious for eating plenty of bacon and cheese. However, if you're tired of eating the same bunless cheeseburger every night, there are plenty of meat-based fat sources you likely haven't tried. Get creative and make one of these five fatty cuts of meat for dinner. Of course, it's best not to go overboard and eat these for every meal–most dietitians recommend getting healthy fats from plant-based sources like nuts and avocado.
You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.

Thank you for your hard work on this article. I am allergic to tree nuts and on a Keto diet. I probably eat way too much peanut butter which I heard is a no no-no Keto, but eat it anyway, so probably sabotaging my weightloss.  Yes, I know peanuts are a legume and not a nut. My latest snack is peanut butter (1 cup), 1/4 cup coconut oil, 3 "baby scoops" stevia(Kal brand) , pinch salt and 3 tablespoons of ground hemp seed (because they have a pretty neutral flavor in the recipe and I believe one of the most nutritious foods on earth.) Melt all together in small saucepan and scoop into peanut butter cup shaped silicone molds or parchment lined loaf pan.
It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.

So I only had 24 oz of cream cheese, but I decided to wing it. My 9 in cheesecake pan is silicone and not very deep. After mixing everything ( did everything else by recipe, just less cream cheese) I had too much filling, so I also filled 5 silicone cupcake liners and baked it in a water bath on the lower rack. At 35 minutes the large cake was starting to brown but the small ones were still white, but seemed pretty solid, so I took them out and cooled them. Then at 45 minutes, the big cake seemed almost too brown, so I pulled it out. A couple hours in the fridge and the small ones( with no crust) popped out of the silicone liners and were super delicious. The big one came away from the sides cleanly and it would have been ready to eat already, but we already ate the little ones, so tomorrow we will see how yummy the cake is with crust. Yay for cheesecake!

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.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.

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.
YOU GUYS! Launching my new favorite product this week: our keto nut butter 😍🤤 _ Before I went on carnivore, I probably crushed 14 jars of this velvety smooth creation. _ This lovely jar is packed with raw macadamia nuts, cashews, coconut butter and MCT oil to get you all the healthy fats your little heart desires. _ We also are using REAL ground vanilla and sea salt in this bad boy. Check out the bottom of that jar for proof. _ EDIT: we sold out on Amazon! Head to perfectketo.com/nut-butter for more. _ Can’t wait to hear what you think! 🌰🥜🌰🥜
This Cheesy Gluten Free & Keto Chicken Quesadilla Recipe can be Made in Under 20 Minutes!!! It’s Incredibly Easy to Make and Tastes Just Like a Traditional Mexican Style Quesadilla. The Low Carb and Keto Cheese Shell is a Perfect Fit for this Classic. You’ll Wonder Why you Haven’t Tried This Sooner! It Makes an Awesome On The Go Lunch or an Easy to Throw Together Dinner. It Would also Be Great for Parties Because it Can be Made Ahead an Reheated in Just a Few Minutes.
We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! The crispy snack is made with 100 percent real cheese and is baked until it boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.
Roasted nuts and seeds are a great addition to your ketogenic diet and will help you get to your weight loss goals without having to starve yourself. All you have to do is be careful not to eat too much and measure your doses as this particular type of diet is easy to overeat. Once you have that under control, you are well on your way to the body of your dreams. Happy dieting!
Consumption of EPA and DHA in fish three times per week has been found to be a major predictor of better weight management because of improved insulin resistance (44).  Furthermore, consuming at least 2 servings of fish per week is associated with a decrease in various types of chronic disease including cancer and Alzheimer disease (45, 46).  It is also wise to use a high quality fish oil supplement to add more anti-inflammatory fish oils to your diet.
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.
Lemons are also keto-friendly, so go ahead and add a spritz of lemon juice to your ice water. One typical lemon wedge has about 0.5  g of net carbohydrates and only 0.2 g of sugar. The fruit also offers  3.7 mg of vitamin C, which is 6.2 percent of the DV. Lemon water contains antioxidants that fight free radicals, and it also promotes healthy digestion, according to the Cleveland Clinic.
I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊
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 🙁
×