7 Foods you can eat on a Ketogenic Diet

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

You may have read a lot online about the Keto diet and the many success stories on social media, but it can be difficult to know exactly how it works. Many are under the misconception that Keto diets are very restricted in what you can and can’t eat. Yet this is far from the truth. While one of the most common points of view is that while on a Keto diet, you will be restricted in what you eat, it isn’t until you try it that you realize this isn’t the case. Because of this, it is important to do your research and see what food and drink you can incorporate into your diet – it is easier than you might think. Here are seven foods you can eat on a ketogenic diet.


While on a keto diet, you can drink coffee. Try to avoid putting sugar in your drink and reduce the amount of milk or cream. Whole milk can contain around 13 grams of carbs, so try and use skimmed milk as this contains less. Unsweetened heavy cream can also be used if you enjoy it in your coffee.


The majority of teas can be drunk when trying a keto diet. When making your tea, try to reduce the amount of milk you use and do not add any sugar. Flavored teas like green tea, peppermint, or chamomile are a good and healthy alternative. These are lower in carbs and don’t require any milk, so you are saving there.


The good thing is that if you enjoy olives, you don’t need to stop eating them when on a ketogenic diet plan. Depending on the type of olives you like, will decide on the carb content. That said, most of the carbs come from fiber to the carbs you are trying to avoid are fairly low. You can always add olives to your salads, or you can add them to many Italian dishes. If you enjoy a snack during the day, olives can be a great way to satisfy that hunger.



Although cheese is high in fat, it benefits from being low in carbs, meaning it works well for a ketogenic diet plan. Cheese is not the healthiest food, but as long as you eat in moderation, you can still enjoy a cheese evening every now and then. Plus, by eating cheese you benefit from vitamins A and B-12 and calcium.

Avocado oil

Avocado is a very useful fruit. It is rich in healthy fats and has a myriad of benefits such as antioxidants and plenty of vitamins. It is rich in Oleic acid (which is also the main component of Olive Oil) and has also been found to reduce cholesterol and improve your heart health. Avocado oil is high in lutein, which is an antioxidant that is good for the eyes and enhances the body’s absorption of important nutrients to improve your body’s overall health.

Cocoa Butter

Cocoa butter is a great food item for a keto diet. It is typically used as a dairy substitute for butter and is a great choice for healthier chocolate bars, brownies, and other keto snacks. It is packed full of fatty acids and antioxidants such as omega-3 and omega-6 without all the added carbs or hidden sugars. Cocoa butter has been found to reduce the risk of cardiovascular disease, reduce diabetes risk, and cut the chance of having a stroke. It is an anti-inflammatory and tastes great, as well as having many benefits for all aspects of your life.

Deli counter meats

While you don’t want too much protein with a keto diet, you can still eat meat. It is important that you choose the fattier cuts of meat if possible, such as ribeye steak and pork shoulders and belly. Some of the most popular meats on a keto diet include beef, chicken, duck, goat, pheasant, and lamb.

Beef especially is hugely popular due to the continuous rise in products such as biltong. Do your research and find the best ones that you enjoy. There are many recipes out there that you can choose from to make some delicious meat-based meals that are keto-friendly.

These are just some of the seven top foods you can eat on a ketogenic diet. It is important to look into each food before you cook it and ensure it fits in with your diet. There are many different recipes and ideas out there, be sure to take a look and find the one that you enjoy most and that is best suited for you. Keto doesn’t have to feel like a restrictive diet; there is so much that you can eat and cook.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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