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What Foods Can You Eat on a Keto Diet? + A Delicious Recipe to Try!

Last Updated on January 23, 2025 by Arif Chowdhury

Let’s be honest—starting a new diet can be a bit overwhelming, especially when you’re not sure what you can and cannot eat. The keto diet is no exception.

You might have heard people rave about the weight loss benefits, improved mental clarity, and steady energy levels, but what exactly can you eat on a keto diet? More importantly, how can you make keto-friendly meals that actually taste good?

We’ve got you covered! In this guide, we’ll break down what foods you can enjoy on a keto diet and share a mouthwatering keto-friendly recipe that’s simple to make.

Whether you’re a keto newbie or just looking for a new dish to add to your meal rotation, this is the place to start.

The Basics: What Foods Can You Eat on a Keto Diet?

The ketogenic diet is all about keeping your carbs low (usually under 50 grams per day), eating moderate protein, and loading up on healthy fats. Here are some of the best foods to include in your keto lifestyle:

1. Healthy Fats and Oils

Fat is the star of the keto diet. Your body will rely on fat for energy instead of carbs, so it’s essential to incorporate healthy sources such as:

  • Avocados and avocado oil
  • Olive oil
  • Coconut oil
  • Butter and ghee
  • Nuts and seeds (almonds, walnuts, macadamia nuts, chia seeds, flaxseeds)

👉 Did you know? A study published in the Journal of Nutrition and Metabolism found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet!

Recommended Reading: How Do I Start a Keto Diet Plan? A Beginner’s Guide with a Delicious Keto Recipe

2. Protein: Meat, Fish, and Eggs

While keto isn’t a high-protein diet, you do need a moderate amount to maintain muscle and keep you feeling full. The best keto-friendly proteins include:

  • Grass-fed beef
  • Chicken and turkey
  • Pork (including bacon!)
  • Fatty fish like salmon, tuna, and mackerel
  • Eggs (a staple in the keto diet!)

3. Low-Carb Vegetables

Not all veggies are created equal when it comes to keto. Stick to non-starchy, nutrient-dense vegetables such as:

  • Spinach, kale, and other leafy greens
  • Broccoli and cauliflower
  • Zucchini
  • Asparagus
  • Bell peppers
  • Mushrooms

👉 Fun Fact: A cup of spinach contains just 1 gram of net carbs, making it one of the best keto-friendly veggies!

4. Dairy and Cheese

Good news for cheese lovers—many dairy products are keto-approved! Just make sure they’re full-fat and not loaded with added sugars.

  • Cheese (cheddar, mozzarella, brie, goat cheese, cream cheese)
  • Heavy cream
  • Full-fat Greek yogurt

5. Nuts, Seeds, and Snacks

For snacking, opt for low-carb nuts and seeds:

  • Macadamia nuts and pecans (lowest in carbs!)
  • Almonds and walnuts
  • Pumpkin and sunflower seeds

👉 Did you know? Macadamia nuts have less than 2 grams of net carbs per ounce, making them one of the best keto snacks!

6. Beverages: What Can You Drink?

Hydration is key on keto! Stick to these keto-friendly drinks:

  • Water (always the best choice!)
  • Coffee (black or with heavy cream)
  • Tea (unsweetened herbal or green tea)
  • Bone broth
  • Sparkling water

Recommended Reading: How Much Weight Can You Lose on a Keto Diet? (Practical Guide)

Delicious Keto Recipe: Garlic Butter Chicken with Creamy Spinach

This easy, one-pan meal is packed with flavor, healthy fats, and protein—perfect for a quick weeknight dinner. It serves 4 people and takes about 30 minutes from start to finish.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 3 tbsp butter
  • 4 cloves garlic, minced
  • 1 cup heavy cream
  • 1/2 cup chicken broth
  • 1 cup spinach, chopped
  • 1/2 cup grated parmesan cheese
  • 1 tsp Italian seasoning
  • 1/2 tsp red pepper flakes (optional)
  • Salt and pepper to taste

Instructions:

  1. Sear the Chicken (10 minutes)
    • Heat olive oil in a large skillet over medium heat.
    • Season chicken breasts with salt, pepper, and Italian seasoning.
    • Cook for 5 minutes per side, until golden brown. Remove from pan and set aside.
  2. Make the Garlic Butter Sauce (5 minutes)
    • In the same skillet, melt butter and add minced garlic.
    • Sauté for about 1 minute until fragrant.
  3. Prepare the Creamy Spinach (5 minutes)
    • Pour in heavy cream and chicken broth.
    • Stir in parmesan cheese, red pepper flakes, and chopped spinach.
    • Simmer for 2-3 minutes, until the sauce thickens and the spinach wilts.
  4. Combine and Serve (10 minutes)
    • Return the cooked chicken to the skillet.
    • Simmer for another 5 minutes, allowing the chicken to soak up the creamy sauce.
    • Serve hot, garnished with extra parmesan if desired.

Nutritional Breakdown (Per Serving):

  • Calories: 480
  • Fat: 35g
  • Protein: 38g
  • Net Carbs: 4g

Final Thoughts

By now, you should have a clear idea of what foods you can eat on a keto diet—and, more importantly, how to make them delicious! Sticking to a low-carb lifestyle doesn’t mean sacrificing flavor.

With the right ingredients and simple recipes like this Garlic Butter Chicken, keto eating can be both satisfying and enjoyable.

So, why not give this recipe a try tonight? Let us know how it turns out!